Andrea Molnar Yoga

Save this so you can come back and pratice anytime 😊

What if your pain wasn’t something to fight, but something your mind could gently observe—until it passed?

When you are living with chronic pain, slowing down and meditating can change how your brain processes pain signals.

How does it work?

By interrupting the emotional reaction to physical discomfort and shifting your focus from “I am in pain” to simply observing pain as a passing, natural sensation.

When I was dealing with chronic pain, the first step for me was to slow down and meditate. I started waking up 10 minutes earlier every day and began with a simple meditation.

Sometimes I meditated before bed as well because it made me feel better.

I also added some very simple therapeutic movements.
After a few times, it felt amazing.

Find a quiet place and dive in. No judgment—just simple breathing and noticing your body.

With each exhale, try to soften your body a little more.

You can scan your body from head to toe and bring your breath to the areas where you feel more tightness.

The more you practice, the faster you will improve.

You can also journal by simply writing down how you felt before and after. If you feel even 1% better after each meditation, that is amazing.

Celebrate all the small wins.

Finally it's spring here. It's so beautiful and nature smells amazing everywhere.

I am so happy to teach my regular group yoga class in Majorstuen. I love my small community🥰

Welcome back to Monday Back-Friendly Yoga 🧘‍♀️

Today I’m sharing a short and easy routine you can even do in your bed.

Do this daily to start gently releasing back pain.
And please don’t skip the 5–10 minutes of deep breathing before you begin moving your body. If you can, close your eyes.

Also don’t skip the resting pose at the end. Close your eyes, relax for a few minutes, and let your body fully rest.

While doing these simple exercises, move slowly and breathe deeply.
Let your body open up. Let the blood and oxygen start flowing. Let your nervous system calm down.

Send me a D.M. after 5–6 days and let me know if this short routine is helping you — but only if you’ve been doing it daily 😊

Don’t message me saying it’s not working if you only tried it once or twice. Real change happens with consistency ❤️

You can heal your body !

Sometimes self-care isn’t about doing more.
It’s about finally giving yourself permission to slow down.

While I’m home in Budapest helping my mom through her back problems, I decided to give myself something I truly needed too — a yoga class.

A former gymnast from our old gymnastics club opened a beautiful studio together with another yoga teacher. I unfortunately didn’t get to see her this time, but I took a class with Zsuzsa, and her slow-paced yoga class was exactly what my body and mind needed.

Since my father passed away last May, I honestly don’t think I’ve really stopped.
First, I spent the summer taking care of my mom, and after that I went straight back into work mode.

But during this class, I could finally feel how much emotion and tension my body has been carrying.
Trauma doesn’t only live in the mind.
It lives in the body too.

In tight muscles, shallow breathing, exhaustion, tension, and pain we often try to push through.
Today reminded me that healing sometimes begins the moment we slow down enough to actually feel.

And maybe that’s your reminder too: You don’t have to wait until you completely burn out to take care of yourself. 💛

I highly recommend Tara Garden Yoga Studio in XIV district. The class was absolutely amazing. Thank you so much 💓 🙏

Inside Yoga Bliss 1:1 Coaching, this is exactly how we do it:

✨ 1:1 Zoom yoga training (2x/week)
I make sure you do all the exercises correctly, and everything is tailored to your pain and your body
so that you can heal your back faster.

✨ Daily support (Mon–Fri)
You feel supported the whole time and never feel lost or alone so that you feel someone is right there with you on your journey.

✨ Short yoga videos (10–15 min)
Practicing consistently helps your body feel less stiff and creates a habit that supports your healing so that you can stay on track and feel better and better every week.

✨ Zoom recordings
You can see your progress and remember what you learned so that you feel confident practicing on your own without worrying about doing it wrong.

By the end of the 8 weeks, you will feel stronger, more flexible, and more confident in your body again. 💛

And most importantly — you’ll finally feel confident knowing how to help your back feel better and support your body every day.

Send me a D.M I am looking forward to chatting with you ☺️. I understand your pain because I have been there.





♥️

Training my clients on Zoom today… from my mom’s apartment in Budapest.

In between taking her to the chiropractor, helping with daily tasks, and making sure she rests.

My mom was a professional pianist.
She lived with back pain for over 40 years.

And honestly… watching someone you love live with pain for decades changes you.

The beautiful part is that the last 15 years were so much better for her after learning physical therapy, adding gentle movement, and later some yoga therapy we worked on together.

But pain is never just physical.

This year has been especially hard emotionally.
The one-year anniversary of my dad’s passing is coming up after 60 years together.

And grief has a way of showing up in the body.

I see this so often with women: Stress. Loss. Caretaking. Loneliness. Overwhelm.

The body holds all of it.

That’s why healing back pain is not only about stretches or exercises.
It’s about supporting the nervous system, creating safety in the body, moving gently, and feeling cared for again.

We’re also using a BEMER machine right now, which has been wonderful for circulation and recovery. I use it too when I’m here.

Today reminded me again: Pain relief is not about “pushing through.”

It’s about learning how to support the body with compassion.

And no matter your age… your body can still feel better. ❤️