Mandy Jhamat Wellness On-Demand features yoga, meditation and mindfulness classes, courses and programmes to support your wellness journey at home.

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45 mins sessions. Weekly meditation classes open to all levels, they will build from week to week but stand-alone and complete practices each week.


Classes cover:

  • Movement practices to begin and prepare the body
  • Stillness practices looking at posture, alignment and poses
  • Guided relaxation techniques
  • Meditation techniques that will work on awareness of breath, emotions and concentration
  • 3 aspects of practice - our inner focus, our attitude or approach to practice and the state of awareness


The techniques we use will stem from my experience in Yoga Philosophy, Tantra Meditations, Modern Psychology and be influenced by Buddhism, Daoism and Zen.

£5.00

45 mins sessions. Yin yoga is a slow paced, floor-based class with long-held (from 1 up 5 mins) poses to apply healthy amount of tension on the joints in the body to stretch the fascial tissues within the joints to strengthen them. Practiced with an active yang practice like yoga flow or other forms this offers a complete and well-rounded practice to maintain a healthy balance in the body.

Suitable for all levels. Props are used and advantageous to the yin practice but I will give as many options for alternative things/poses without props where possible.

My list below of the prop-kit to have to hand is:

  1. Yoga Bolster (round) or a a thick rolled up blanket
  2. Two or three yoga blankets or towels
  3. Two wooden bricks or thick hand-back books
  4. Yoga strap or any household belt
  5. Eye Pillow (optional)
£5.00

A 60 mins strong alignment focussed class with a focus on moving deeper into posing through an exploration of body and breath awareness. Poses will be held for longer than a flow class.


Each class will work as a full rounded practice including standing and seated poses but will follow an embodied theme that threads the poses into an overall experience. Themes vill vary from anatomical focus in the body, philosophical principal to ignite or an approach to practice to explore.

£7.00
Videos
Yin Yoga for Psoas & Lower Back
Yin Yoga for Psoas & Lower Back
£5.00 / 3 days
All Videos
Dynamic Hatha - Core Broadening - 19th Jul

Class Recording for Dynamic Hatha on Sun 19th July focussed on core integration in our Yoga Practice.


Available through subscription only.

Flow & Restore - Inner Pulse - Mon 13th July

Class recording of Flow and Restore on Mon 13th July.


Flow features moderate paced sequence of low lunges into twists and knee balances to prepare for the peak poses that include bow, wild thing and balancing backbend - Dancers pose and twisted variation of standing head to knee pose.


Te restorative winds down with forward facing twist to relieve the back and a restorative supported savasana.

Dynamic Hatha - Bends + Twists - 12th July

Live class recording of dynamic hatha on 12th July.


The class starts with a seated breath awareness practice focussed on the throat chakra (vishudda) meaning deep purification.


The warm-up includes opening up the areas that correspond to the throat chakra - dynamic shoulder opening called gomukasana and seated spinal twists.


This class sequence moves us through the use of twists to prepare the body for progressive backbends and as a way to release tension after backbending.


Poses include twisted chair and lunges, thread the needle and lord of the fishes pose (matysendrasana), cobra, upward facing dog and leading to camel (ustrasana pose) with variations using block and belt.


PROPS

1 block

belt

bolster


Yin Yoga - Greatest Hits 1 - 8th July

Live class recording of yin yoga on 8th July.


This is part 1 of my greatest hits of my favourite poses arranged into a well-rounded practice for the whole body.


This class includes fun variations of reclined head to knee pose, chest opener over bricks, dragon, butterfly and forward facing twist.


PROPS

2 bricks

belt

bolster

1/2 blankets

Flow & Restore - Inside Out 6th July

Live recording of flow & restore class on 6th July.


Class begins with seated spinal movements that are slow and held long enough to feel the interior of the body and initiate movements from within.


Flow sequence includes lunge twists, warrior 2, lizard and half moon pose and forearm dog variations with leg lifts (moving into forearm balance). As well as a locust and upward facing dog prep for full bow pose.


The restorative sequence includes supported pigeon, lateral stretch, and restful savasana

Flow & Restore - Extreme Roots - 29th June

Live recording of the flow and restore class on Mon 29th June.


Exploring the hands and our feet as the grounding roots for our yoga practice through hasta bandha and pada bandha energetic pathways of lift against the body from our extremities to our core.

The sequence of this class moves you from feeling the fours corners of the feet and connecting the channels of prana (chi or energy) from the inner/outer foot to our pelvic integration in the standing poses. This informs then the spinal spinal alignment.


The restorative focussing on forward folds allows us then to yield into a gravity to replenish our energy from the earth. We end with a forward facing supported savasana.

Flow + Restore - Zen Circle of Enlightenment - 22nd June

Live recording of the flow and restore class on Mon 22nd June.


Exploring the inner state of space through the imagery of the Zen enso, the sequence of this class moves you from feeling a balanced movement of prana (chi or energy) through the body during the poses. The restorative part allows us then to melt into a spacious void within, in Sanskrit we call this shunya.

Yin Yoga - The Middle Path - 17th June

Live recording of yin class on 17th June 2020.


We explore the Buddhist concept of the Middle Path as a way to embody a balanced and centred practice.


The sequence creates space in our spine and mainly upper back openers from the thoracic upwards into the cranial (back of the head) as the middle path in the body. As well as the lateral side body that supports the structure of the spine with some seated forward folds.


PROPS:

Bolster (or 2 blankets)

2 Blocks (or hardback books)

1 Blanket (or towel)

Dynamic Hatha - Spacious Spine - 14th Jun

Live recording of dynamic hatha class on 14th June 2020.


This class explores some strong standing poses, warrior one dynamic folds, side angle stretch and wide-legged forward folds using the aid of a belt to feel the relationship between the movement of your ribcage and your spine.


Class ends with some reclined leg stretches (reclined hand to big toe pose) variations, backbends and gentle forward fold.

Dynamic Hatha - Tender Loving Heart - 31st May

Live class recording from dynamic hatha class on 31st May.


Includes an opening seated meditation to feel the pulsation of breath at the heart centre and using a mudra and internal mantra - I AM LOVE to penetrate our blocks.


Asana sequence begins with a squat warmup, progressing the standing poses - warriors, triangle, half-moon balance. The focus is on exploring the movement and opening the chest from clavicle to bottom of the sternum. Shoulder opener - gomukasana is explored in warrior poses.


Peak poses include bound side angle stretch and standing dancers pose variation for heart opening using a belt.

Yin Yoga 20th May - Third Eye

Live class recording from 20th May 2020.


Focussed on the "Art of Seeing" the opening yoga sutra is the intention for the yin practice of introspection.


The sequence begins in childs pose and moves into seated twists, gate, lunge and frog pose variations to open the lower body and ends with back bends and shoulder releases.


PROPS

1 blanket

2 bricks

Dynamic Hatha 24th May - Third Eye

Live recorded session of Dynamic Hatha for the Third Eye Centre from Fri 24th May 2020.

Please note the visual quality of live streaming classes are dependent on factors beyond our control that affect the image quality at some points.

Stretch Break - Joint Mobility

20 mins full body mobility workout for all the major joints in the body.


Perfect on its own or as a warm up for any strength-based training.


The sequence as a perfect stretch-break from desk or home-based working. Complete alone or as part of the 5-Day-Stretch Challenge.


The range of movement is explored through neck, shoulders, wrists elbows, hips, knees and ankles.


The sequence aims to strengthen/mobilise the joints in the body to aid more freedom of movement in your daily life but also to create greater stability in the joints to avoid injury during training or as we age.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising the joints in the body
  • strengthening the joints so they can stabilise more efficiently through our movements or when we apply a load to them e.g. weight training, carrying a baby
  • improves posture
  • prevents joint aches and pains


Stretch Break - Hips & Pelvis

20 mins sequence as a perfect stretch-break from desk or home-based working. Complete alone or as part of the 5-Day-Stretch Challenge.


This class includes a warm up for the hips through internal & external hips rotation movements before exploring poses that focus on an isometric holding and mobility work for inner and outer hips.

Also includes a sequence to strengthen/mobilise the hips that combine moving in and outs of squat variations from the floor which are linked to primary movements patterns we learnt in childhood to move us from the floor to upright.


The body has forgotten how to move in this way from years of being sated in chairs.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising the pelvis and its range of movement in the hips
  • releasing tension from thighs, inner groins, hip flexors and lower abdomen
  • improves posture


PROPS: 1or 2 blocks or big books

Stretch Break - Spinal Decompression

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the spine called spinal rocking before

moving into creating space through the vertebrae by an exercise to traction the spine. Also includes mobilising segments and the spine as one and rotation and lateral planes of movement.


This tackles the affects of spinal decompression from prolonged sitting which affects the strength of our core and lower back muscles and ability to align the spine in its natural S-shaped curves.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising vertebrae of the spine
  • releasing tension from lower back, shoulders and upper back
  • tones and lengthens the abdomen


PROPS: a yoga belt (or any other long belt you have at home), foam roller or bolster and possibly 2 blocks

Stretch Break - Lower Body

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the hips, knees, ankles and toes and then a seated forward fold and lunge versions to work more deeply into opening the hips flexors, inner groin tightness, hamstrings and quads.


This tackles the affects of slumped posture in prolonged sitting on the lower limbs weakness in the muscles and stiffness in the joints.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising major joints in lower body - hips, knees, ankles
  • releasing tension from lower back
  • opening up buried tighness in the pelvis and hips


PROPS: a yoga belt (or any other long belt you have at home)

Stretch Break - Upper Body

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the wrists, jaw, neck and shoulders and then targeting more deeply ways to open up the upper body to reverse our rounded, slumped posture in prolonged laptop/phone use.


Sequences includes wrist strengthening + mobilising exercise, a myo-fascial neck release called neck-shearing, shoulder flossing, and a trapezius muscle release.


Benefits include:

  • counter-act the affects of too much desk-based working or hunched over devices
  • mobilising the neck
  • releasing neck and jaw tension
  • opening up the upper back/chest to help with rounded posture
  • trapezius muscle release exercise


PROPS: a yoga belt (or any other long belt you have at home) optional body rolling ball (size to fit the front of your neck)

45 Mins Yin Yoga for Neck/Shoulder Tension

50 mins yin sequence includes poses to release tension in the shoulders, neck and upper back.


This class includes tradition yoga poses (garudasana & gomukasana) and their yin counter parts (folded eagle pose & starfish pose) that target the upper thoracic spine, trapezius muscle and the cervical spine.


Benefits include:

  • counter-act the affects of too much desk-based working or time seated hunched over devices.
  • mobilising the neck in all directions - extension + flexion, rotation
  • releasing tension in all the target areas
  • gentle toning of the region around the scapula to improve posture
  • opening the pectoral muscles to help with rounded posture
  • trapezius muscle release exercise


PROPS: a yoga belt (or any other long belt you have at home)

30 Mins Yin Yoga to De-Stress

30 mins yin sequence includes poses to calm the nervous system and harmonise our breathing to overcome inner anxiety.



This class begins with a yin back-bend to open the front body and access a more relaxed breath. And includes a deep twist for spinal release and seated forward bending to quiet the brain.


Benefits include:

  • moving the spine in 3 directions - extension + flexion, rotation
  • opening and lengthening the back muscles
  • gentle toning of the abdominal region for deeper breathing
  • calms the nervous system
  • breath-focussed inquiry to identify the anxiety
  • awareness-approach to stress


PROPS: yoga bolster (or long sofa cushion/2 bed pillows/blankets), 2 yoga bricks (or big hardback books), 1 blanket

Meditation to Clear your Mind

20 mins meditation to clear the mind and relieve mental anxiety.


It is a great starting point for meditation for those that feel their minds are "too busy". Practiced with a hand mudra called Shanmukti to close off the senses, the practice includes 3 rounds of bee's breath and ends in silent contemplation.

Benefits include:

  • quietens the mind
  • relieves mental tension
  • helps with anxiety and stress
  • calms the nervous system
Courses