Yogini-ia

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Yogini-ia Based in Lund, international at heart. www.yogini-ia.com

Maria Sillén | Swedish Yoga Teacher | Certified Breath Coach | Lymph health 👇🏼Join my waitlist ✨
🧘🏼‍♀️🫁 | Studio classes, office yoga, retreats & lymphatic massage.

15/10/2026

I stayed like this for 5 minutes. This is what happened… 🌿👇🏼

My shoulders softened. My breathing slowed down. And I gave my back and mind a break from the constant doing.

Makarasana (Crocodile Pose) is a simple way to:

✨ Release tension in your back muscles after hours at a desk.

✨ Encourage slow, diaphragmatic breathing as your belly gently expands against the floor.

✨ Support relaxation by giving your body a chance to shift out of constant doing and into rest.

✨ Quiet a busy mind and reconnect with how you actually feel.

No stretching routine. No workout. Nothing to achieve.

Just 5 minutes to pause, breathe and let go.

Small practices. No pressure. You don’t need more time. You might just need a different way to use it. 🤍

Save this for your next workday reset. (Or anytime during the day when you really need a break! ❤️)

Maria 🥰
👉🏼 Follow for more

14/10/2026

🐝 Brahmari Breath | Humming Bee
Feeling stressed, overwhelmed or caught in overthinking? Try this simple breathing practice.

1️⃣ Calm your nervous system. Humming combined with slow breathing may support the parasympathetic nervous system — the “rest and digest” state that helps regulate heart rate, breathing and digestion.

The vagus nerve plays a key role in this system, helping your body shift towards a calmer state.

2️⃣ Give your brain a break.
Focus on one steady sound and feel the vibration in your body.
This becomes a form of meditation, anchoring your attention in the present moment.

Try it when you feel stressed,
before bed 🛌 or whenever you need a mental reset.
Psst - it also helps with a sluggish bowel!

Inhale… and exhale with a gentle mmmmmm. 🧘‍♀️

Small practices
No pressure
More ease in everyday life 🌿

Maria 🤍

👉🏼 Follow for more

13/10/2026

Ever notice how tight your inner thighs feel when you move into a deep squat or bend down to pick something up? 👀

Try this simple movement to help you:

✨ Release tension in your inner thighs (adductors).
✨ Improve hip mobility and make wider leg positions feel more comfortable
✨ Explore a greater range of motion in your hips and groin.
✨ Build more ease into everyday movements, from squatting to picking things up off the floor. ❤️

Your hips don’t need an hour-long routine to make progress.

Instead, go for consistency and short accessible sessions 😃🌿

A few mindful movements, practised consistently and without forcing, can help you move with more freedom over time.

Small practices. No pressure. 🤍

Save this for your next hip reset!

Maria 🤍✨
Follow for more 🌿

12/10/2026

Your hips don’t need an hour. Sometimes, a little movement goes a long way. 🌿

Try this simple crescent lunge with calf pumps to:

✨ Gently stretch the hip flexors, including the psoas, which can feel tight after long hours of sitting (or running! 🏃)

✨ Activate your calf muscles to help pump blood back towards your heart and support circulation. Moreover it helps boost the lymph circulation 👌🏼

✨ Bring movement back into stiff hips and legs without an intense workout.

✨ I like to keep my arms lifted to open up the chest and give myself a nice full body stretch - try it! 🤩😍

Small practices. No pressure.

You don’t need a perfect routine or an hour of intense training. A few mindful movements, repeated regularly, can make a real difference in how you feel.

Save this for your next workday reset. 🤍

Maria


😮Pssst! I’m working on a lovely hip release programme… join the waitlist through the 🔗 in my profile ❤️

11/10/2026

Yoga doesn’t have to be a full one hour session on your mat. It can look like this - giving yourself a break in between checking off to do’s, hugging your knees in to your chest, allowing your body and mind to relax. A little goes a long way ❤️

11/10/2026

Save this for next time you feel tired but wired - and too tired for yoga!❤️

5 minutes. One simple pose. A chance to let go of tensions built up in your body during the week. 🌿

For me, Apanasana / Wind Release Pose is a lovely reset for both body and mind. 🙏🏼

✨ For your back & hips: Gently stretches the lower back and glutes, eases stiffness from prolonged sitting and encourages hip mobility.

✨ For sciatic discomfort: May help ease muscular tension around the lower back and hips that can contribute to sciatic pain.
Note: It’s not a treatment for sciatica, so ease off if symptoms increase. ❤️‍🩹

✨ For your nervous system: Combine the gentle compression with slow, relaxed breathing to encourage your body’s rest-and-digest response.

✨ For digestion: The gentle pressure on your abdomen may help relieve trapped gas and bloating. 😌 (Hence the name; ”Wind Release Pose” 😉)

Try it 👇🏼❤️

1. Lie on your back, hug your knees towards your chest. Relax your shoulders.
2. Lengthen your neck by gently tucking the chin, whilst keeping the back of your head resting on the mat.
3. Hold for 1–5 minutes, breathing deeply and slowly.
4. You can gently rock from side to side to massage your lower back.

No intense workout.
No complicated routine. Just a few minutes to reconnect with your body.

Maria 😘

Follow for more simple yoga and breathing tips that make a difference in your everyday life 🥰

08/10/2026

If you spend a lot of time at a desk or looking down at your phone, your neck and shoulders may need a little less effort — and a little more support.

Lie back over two blocks and let the back of your head gently hang towards the floor.
No pushing, no forcing.
Just let gravity do some of the work.

Start with 1 minute and see how it feels.
If it feels good, gradually build up to 2–3 minutes.

This gentle position can help open the front of the neck and chest, release some of that “text neck” tension and support a more comfortable, upright posture. Energy wise, it stimulates the throat chakra, Vishudda 💙

Save this for your next screen break, and share it with someone who spends way too much time looking down. 🤍

Follow for more small practices to help you feel better in your everyday body.

Maria 🤍

07/10/2026

Try this in the morning, after sitting for a long time, or whenever you’re feeling a little heavy or sluggish.✨

Your lymphatic system doesn’t have a pump of its own — it relies on movement, muscle contractions and breathing to keep lymph fluid moving.

These are three simple ones I love:

1. Angel wings + deep breathing — 5 rounds
Deep breathing helps create pressure changes in the chest and abdomen that support lymph flow, while the arm movement gets the upper body moving. This is a kick-start for a sluggish system!

2. Dead arm swings — about 1 minute
Helps stimulating lymph flow in support lymph flow through the upper body and releases tension in neck and shoulders

3. Goddess flow — about 1 minute
Engages the calf muscles — an important part of the body’s natural “muscle pump” — which promotes lymph return from the lower body, while the arm flow adds movement through the upper body.

It’s not about intensity.
It’s about rhythm, breathing and getting the body moving. 🤍

Small practices. No pressure 🌿

Save this for your next 3-minute reset. 🫶🏼

Maria ✨

Follow for more simple tips for more joy & ease in everyday life 🤍

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