Mindfulness with Robyn

Mindfulness with Robyn Kripalu Yoga is a compassionate approach with emphasis on meditation, physical healing and spiritual transformation that overflows into daily life.

Classes are designed to support all levels of experience. Join us for a live-streaming class on Zoom (EST) Live Streaming via Zoom

Operating as usual

Practice the Pause.
11/11/2021

Practice the Pause.

Practice the Pause.

11/10/2021

Take a gentle, deep breath in for a count of 4.

Now slowly breathe out for a count of 6, a little longer than your inhalation. Repeat 3 times.
🥰

And then it was Tuesday! Sculpt - 10amAll-level Yoga - 5:30pm
11/09/2021

And then it was Tuesday!
Sculpt - 10am
All-level Yoga - 5:30pm

And then it was Tuesday!
Sculpt - 10am
All-level Yoga - 5:30pm

Good morning everyone! I hope that you had a fun weekend! 🥰Today is a perfect day to indulge in Yoga (12:30) and Meditat...
11/08/2021

Good morning everyone! I hope that you had a fun weekend! 🥰Today is a perfect day to indulge in Yoga (12:30) and Meditation (Noon). And tonight is Yoga Nidra night (8pm)! Join me on the Zoom! 🙏🏼🧘🏼‍♂️✌🏼💕 Join me for a live-streaming Yoga class via Zoom!

🌸 Mon & Wed 12:30pm Slow Flow
🙏🏻 Monday - Noon - Mindful Meditation (20 min)
🌼 Tues & Thurs 10:00am Sculpt Yoga (w/weights)
🌷 Tues, Wed & Thurs 5:30pm Fun Flow
🦋 Friday 4:00pm YIN Yoga
​🧘 Mindful Movement & Meditation 9:00am (1st Saturday of the Month)
🐝 Yoga Nidra 8:00pm (2nd Monday of the Month)
www.RobynPovich.com
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#MindfulnessYogaWithRobyn #MindfulnessYoga #Mindfulness #Yoga

Good morning everyone! I hope that you had a fun weekend! 🥰Today is a perfect day to indulge in Yoga (12:30) and Meditation (Noon). And tonight is Yoga Nidra night (8pm)! Join me on the Zoom! 🙏🏼🧘🏼‍♂️✌🏼💕 Join me for a live-streaming Yoga class via Zoom!

🌸 Mon & Wed 12:30pm Slow Flow
🙏🏻 Monday - Noon - Mindful Meditation (20 min)
🌼 Tues & Thurs 10:00am Sculpt Yoga (w/weights)
🌷 Tues, Wed & Thurs 5:30pm Fun Flow
🦋 Friday 4:00pm YIN Yoga
​🧘 Mindful Movement & Meditation 9:00am (1st Saturday of the Month)
🐝 Yoga Nidra 8:00pm (2nd Monday of the Month)
www.RobynPovich.com
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#MindfulnessYogaWithRobyn #MindfulnessYoga #Mindfulness #Yoga

11/06/2021
11/05/2021

Start your weekend off with a Yin class at 4pm today and then on Saturday a 9am Mindful Movement and Meditation class!
Join me on Zoom!

11/04/2021

Next time you’re feeling stressed out, anxious, lost, worried, sad or just bored… take time to pause and journey through your senses. 🧘🏼‍♂️
First, notice 5 things that you can see. Look around you and become aware of your environment. Try to pick out something that you don’t usually notice.
Second, notice 4 things you can feel. Bring attention to the things that you’re currently feeling, such as the texture of your clothing or the smooth surface of the table you’re resting your hands on.
Third, notice 3 things that you can hear. Listen for and notice things in the background that you don’t normally notice. It could be the birds chirping outside, the crunch of leaves under foot or an appliance humming in the next room.
Fourth, notice 2 things you can smell. Bring attention to scents that you usually filter out, either pleasant or unpleasant. Catch a whiff of freshly cut grass outside or food cooking in the kitchen.
Finally, notice 1 thing you can taste. Take a sip of a drink, chew gum, or notice the current taste in your mouth.
🌟 In addition to teaching yoga and guiding people in meditation, I’m also a Mindfulness Life Coach… I don’t promote that often enough. So here ya go! If you feel stuck or that your life could use a little more balance and mindfulness, reach out and let’s connect for a complementary consultation to see if we’d be a good fit to work together. 🧘
✌🏼

Pose of the month:Ardha Uttanasana (Half Lift)  In Sanskrit, Ardha Uttanasana means "intense half stretch pose." The pos...
11/03/2021

Pose of the month:Ardha Uttanasana (Half Lift)

In Sanskrit, Ardha Uttanasana means "intense half stretch pose." The pose certainly gives your hamstrings a great stretch, but it also encourages good spinal alignment. Forward bends also stimulate your abdominal organs and promote good digestion.

This pose gives you a great opportunity to practice your yoga breathing, increase your focus, and calm your mind. It's also a great way to build up strength and flexibility you'll need for advanced yoga poses and sequences.

What is the purpose of Ardha Uttanasana?

Ardha Uttanasana is a standing forward fold that relaxes and restores the body and mind. In spiritual practice, this pose stimulates the third eye chakra and opens the heart. In this asana, the practitioner folds forward at the hips from a standing position, then lifts the head and heart, gently pressing them outward.

Step-by-Step Instructions
1. While in Uttanasana (Forward Fold), take a few deep breaths. When you're ready, come up onto your fingertips or slide your hands onto the shinbones just under the knees.
2. As you inhale, raise your torso, keeping your spine flat.
Exhale smoothly as you draw your shoulder blades together. Pay attention to your knees here and try to microbend to avoid locking them.
3. Inhale as you lift your head and look forward. Keep your spine aligned through your back and neck (it can help to imagine being pulled forward slightly from your chest).
4. Take this opportunity to get in touch with your breathing. Focus on inhaling and exhaling deeply, coordinating each breath with the flow of the movement.
5. When you're ready to release from the pose, exhale and return to Uttanasana (Forward Fold). 🧘

Pose of the month:Ardha Uttanasana (Half Lift)

In Sanskrit, Ardha Uttanasana means "intense half stretch pose." The pose certainly gives your hamstrings a great stretch, but it also encourages good spinal alignment. Forward bends also stimulate your abdominal organs and promote good digestion.

This pose gives you a great opportunity to practice your yoga breathing, increase your focus, and calm your mind. It's also a great way to build up strength and flexibility you'll need for advanced yoga poses and sequences.

What is the purpose of Ardha Uttanasana?

Ardha Uttanasana is a standing forward fold that relaxes and restores the body and mind. In spiritual practice, this pose stimulates the third eye chakra and opens the heart. In this asana, the practitioner folds forward at the hips from a standing position, then lifts the head and heart, gently pressing them outward.

Step-by-Step Instructions
1. While in Uttanasana (Forward Fold), take a few deep breaths. When you're ready, come up onto your fingertips or slide your hands onto the shinbones just under the knees.
2. As you inhale, raise your torso, keeping your spine flat.
Exhale smoothly as you draw your shoulder blades together. Pay attention to your knees here and try to microbend to avoid locking them.
3. Inhale as you lift your head and look forward. Keep your spine aligned through your back and neck (it can help to imagine being pulled forward slightly from your chest).
4. Take this opportunity to get in touch with your breathing. Focus on inhaling and exhaling deeply, coordinating each breath with the flow of the movement.
5. When you're ready to release from the pose, exhale and return to Uttanasana (Forward Fold). 🧘

What day is it? 🧘 It's yoga day!
11/03/2021

What day is it? 🧘 It's yoga day!

What day is it? 🧘 It's yoga day!

Happy November! 🧘
11/02/2021

Happy November! 🧘

Happy November! 🧘

Deep thoughts: It is not depression or anxiety that truly hurts us. It is our active resistance against these states of ...
10/29/2021

Deep thoughts: It is not depression or anxiety that truly hurts us. It is our active resistance against these states of mind and body. If you wake up with low energy, hopeless thoughts, and a lack of motivation - that is a signal from you to you. That is a sure sign that something in your mind or in your life is making you sick, and you must attend to that signal. But what do most people do? They hate their depressed feelings. They think "Why me?" They push them down. They take a pill. And so, the feelings return again and again, knocking at your door with a message while you turn up all the noise in your cave, refusing to hear the knocks. Madness. Open the door. Invite in depression. Invite anxiety. Invite self-hatred. Invite shame. Hear their message. Give them a hug. Accept their tirades as exaggerated mistruths typical of any upset person. Love your darkness and you shall know your light.
#DeepThoughts #MindfulnessYogaWithRobyn #Mindfulness #VironikaTugaleva

Deep thoughts: It is not depression or anxiety that truly hurts us. It is our active resistance against these states of mind and body. If you wake up with low energy, hopeless thoughts, and a lack of motivation - that is a signal from you to you. That is a sure sign that something in your mind or in your life is making you sick, and you must attend to that signal. But what do most people do? They hate their depressed feelings. They think "Why me?" They push them down. They take a pill. And so, the feelings return again and again, knocking at your door with a message while you turn up all the noise in your cave, refusing to hear the knocks. Madness. Open the door. Invite in depression. Invite anxiety. Invite self-hatred. Invite shame. Hear their message. Give them a hug. Accept their tirades as exaggerated mistruths typical of any upset person. Love your darkness and you shall know your light.
#DeepThoughts #MindfulnessYogaWithRobyn #Mindfulness #VironikaTugaleva

10/29/2021

Happy Friday!

It’s a rainy day here in Chantilly, VA which has me wanting to stay inside and keep warm. A perfect day for the quiet practice of YIN. Join me on Zoom today at 4pm for a relaxing practice.

Yes, there are plenty of physical health benefits to practicing yin yoga, but there are plenty of mental health ones, too. Below are some of the most popular, from stretching your connective tissue to reducing stress and anxiety

1. Lengthens connective tissue

Think of your fascia like shrink wrap around your muscles and bones. When this connective tissue is underused, it becomes less elastic which can lead to aches and stiffness. “If you gently stretch connective tissue by holding a yin pose for a long time, the body will respond by making them a little longer and stronger—which is exactly what you want,” Paul Grilley (who helped develop Yin Yoga) explains.

2. Increases flexibility
Elastic fascia and mobile joints lead to better flexibility, which is one of the key benefits to a regular yin yoga practice. Because fascia needs at least 120 seconds of sustained stretching to actually affect its elasticity, yin is one of the most effective ways at improving your flexibility and releasing tension in tight spots thanks to its long holds.

3. Boosts your circulation
By breathing into each pose and targeting your deeper tissues and ligaments, you bring more oxygen into your body and to your muscles. This helps increase your blood flow and circulation.

4. Reduces stress levels
That calm you feel after a yin class is very real—studies have found yin yoga to have a significant impact on lowering stress and anxiety and reducing the risk of depression. Plus, it activates your parasympathetic nervous system, which calms your body and slows your heart rate (rather than the autonomic nervous system, which triggers your fight-or-flight response).

How to practice
Because yin yoga is practiced in a non-heated room, it’s easy to do anywhere, anytime. The key is holding each pose for an extended length of time, typically for two to five minutes (or even longer!). As for the poses themselves, many yin yoga postures are seated or reclined poses, since they require your muscles to be fully relaxed. Think: butterfly pose, seated forward fold, or frog pose.

While you’re in each pose, work to find stillness. Avoid fidgeting or moving around as best as you can in order to release fully into the posture. You want to push yourself to a point where you feel a deep sensation (known in yogi terms as “comfortable discomfort” or “edge") that helps stretch your fascia and ligaments. However, you should never stretch to the point of pain.

Breath is an important component of yin yoga, too, because it gives you something to focus on in the more difficult and uncomfortable postures. In yin, you’ll breathe from your diaphragm—with every inhale, feel your belly and ribs expand and with every exhale, pull your navel into your spine. Another good rule of thumb for deep breathing in a restorative yoga flow is to make your exhales twice as long as your inhales.

Another tip: Yin yoga is also a great place to make use of props for added support or lengthening. (After all, the more your bones are supported, the more your muscles can release.) Blocks can be used under your knees in a forward fold, for instance, while a bolster or rolled-up blanket can be placed under your seat during butterfly to ease tight hips.

Who is it good for?
Many of us live fast-paced, active lives, whether we’re going for a run, powering through an Vinyasa yoga class, or sweating it out on a spin bike. Yin yoga is the perfect balance to those intense exercises, providing a slower, more meditative counterpart to help you round out your workouts.

Yin yoga is also for anyone who is dealing with injuries or a chronic condition like arthritis or osteoporosis as this style in particular is a more restorative practice than other forms of exercise. Yin can also be a great starting point for anyone interested in meditation as it has such an internal focus.
The bottom line.
Yin yoga isn’t your typical sweaty, intense vinyasa flow. But that doesn’t make it any less of a workout—give it a try the next time you’re in an exercise rut to experience its many physical and mental health benefits for yourself.

So, give yourself the gift of YIN! Hope to see you on the mat! 🧘

It's a great day to give yourself the gift of yoga!  Hope to see ya on the mat today!I'll be on Zoom at 12:30pm and 5:30...
10/27/2021

It's a great day to give yourself the gift of yoga! Hope to see ya on the mat today!
I'll be on Zoom at 12:30pm and 5:30pm. Will you? :-)

It's a great day to give yourself the gift of yoga! Hope to see ya on the mat today!
I'll be on Zoom at 12:30pm and 5:30pm. Will you? :-)

Are you getting in your own way? Step outside your comfort zone and try something new today. Your future self will thank...
10/26/2021

Are you getting in your own way? Step outside your comfort zone and try something new today. Your future self will thank you.
#stepoutsideyourcomfortzone

Are you getting in your own way? Step outside your comfort zone and try something new today. Your future self will thank you.
#stepoutsideyourcomfortzone

Yoga does not just change the way we see things...
10/25/2021

Yoga does not just change the way we see things...

Yoga does not just change the way we see things...

It's YIN Fri-Yay!  See ya on the Zoom at 4pm EST for a relaxing Yin practice.  🧘
10/22/2021

It's YIN Fri-Yay! See ya on the Zoom at 4pm EST for a relaxing Yin practice. 🧘

It's YIN Fri-Yay! See ya on the Zoom at 4pm EST for a relaxing Yin practice. 🧘

This.
10/21/2021

This.

The female body was never supposed to be smooth, firm and flawless. It was designed to create life, to host life, to feed life.

Yes there are many other amazing aspects to us all but underpinning our fight to retain a ‘figure’, is a whole network of genetics, science and an entire evolutionary process which wants to create, store and produce fat for protection and hormonal health. If you are losing a battle for slimness, do not for a moment think this is your fault. You are trying to blow away the wind.

Feed yourself well, physically, mentally and spiritually, and then enjoy your life with the vessel you inhabit. It’s a one shot only thing. Peace, laughter and acceptance are the best medicines around.~~

~Donna Ashworth Words

🌟Yay It's Sculpt Thursday!  Come and join us at 10am!  And - Fun Flow at 5:30pm (EST) 🧘
10/21/2021

🌟Yay It's Sculpt Thursday! Come and join us at 10am!
And - Fun Flow at 5:30pm (EST) 🧘

🌟Yay It's Sculpt Thursday! Come and join us at 10am!
And - Fun Flow at 5:30pm (EST) 🧘

10/19/2021

Have you taken time to pause today and appreciate your breath? Here's your chance. Set your timer to 2 minutes and then just pause and notice your breath. If that felt good... set the timer for 5 minutes. You're worth it.

It's all about perspective.  Life doesn't happen to you, it happens for you. 🧘
10/16/2021

It's all about perspective. Life doesn't happen to you, it happens for you. 🧘

It's all about perspective. Life doesn't happen to you, it happens for you. 🧘

Yay!!
10/15/2021

Yay!!

Yay!!

Yay!  It's Yin Friday! 🧘
10/15/2021

Yay! It's Yin Friday! 🧘

Yay! It's Yin Friday! 🧘

Join me on the Zoom!  All-level Yoga tonight at 5:30pm 🧘
10/14/2021

Join me on the Zoom! All-level Yoga tonight at 5:30pm 🧘

Join me on the Zoom! All-level Yoga tonight at 5:30pm 🧘

Mindfulness Yoga time!  Have you signed up for class yet?  Today's options:  12:30pm & 5:30pm EST 🧘
10/13/2021

Mindfulness Yoga time! Have you signed up for class yet? Today's options: 12:30pm & 5:30pm EST 🧘

Mindfulness Yoga time! Have you signed up for class yet? Today's options: 12:30pm & 5:30pm EST 🧘

Sometimes you just gotta stop and put your feet up and let someone else drive. 😎 Take that in. ✌🏼 It feels like sometime...
10/12/2021

Sometimes you just gotta stop and put your feet up and let someone else drive. 😎 Take that in. ✌🏼 It feels like sometimes in this world we have to keep going and producing and posting and sharing and responding and all of that… What happened to taking time to pause, to reflect, to check in with yourself, and just be in the moment? 💕 I hope you find time today to pause and put your feet up and enjoy the little moments. They are not so little. 🧘🏼‍♂️ #MindfulnessThoughtOfTheDay #Mindfulness #MindfulnessYogaWithRobyn #TakeCareOfYourself #YouMatter ❤️

Sometimes you just gotta stop and put your feet up and let someone else drive. 😎 Take that in. ✌🏼 It feels like sometimes in this world we have to keep going and producing and posting and sharing and responding and all of that… What happened to taking time to pause, to reflect, to check in with yourself, and just be in the moment? 💕 I hope you find time today to pause and put your feet up and enjoy the little moments. They are not so little. 🧘🏼‍♂️ #MindfulnessThoughtOfTheDay #Mindfulness #MindfulnessYogaWithRobyn #TakeCareOfYourself #YouMatter ❤️

It's Yoga Nidra night!  Join me at 8pm EST on Zoom.The benefits of Yoga Nidra are immeasurable. Each person will find gr...
10/11/2021

It's Yoga Nidra night! Join me at 8pm EST on Zoom.
The benefits of Yoga Nidra are immeasurable. Each person will find growth, healing, and discovery in unique ways.
>Stress Reduction
>Management of Chronic Pain
>Improved Sleep Quality and Patterns
>Healing and Navigating Trauma
>Diminished Symptoms of Depression and Anxiety
>Refined Mental Clarity
>Restoring the Physical Body Systems
🧘 In supplying holistic healing and health, Yoga Nidra is a powerful way to rejuvenate and restore the body, giving it the rest and replenishment many individuals lack.

It's Yoga Nidra night! Join me at 8pm EST on Zoom.
The benefits of Yoga Nidra are immeasurable. Each person will find growth, healing, and discovery in unique ways.
>Stress Reduction
>Management of Chronic Pain
>Improved Sleep Quality and Patterns
>Healing and Navigating Trauma
>Diminished Symptoms of Depression and Anxiety
>Refined Mental Clarity
>Restoring the Physical Body Systems
🧘 In supplying holistic healing and health, Yoga Nidra is a powerful way to rejuvenate and restore the body, giving it the rest and replenishment many individuals lack.

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Comments

Happy Tuesday! Today is a great day to come into your body and feel it sing. 🌟 Sculpt (10am) and Fun Flow (5:30)! 🌟
Kindness in action. I love this! ❤
Dear Yogi, I need a recommentation on a yoga mat. I find some of them too slippery (you know, when in downdog, your hands or feet start sliding) or too hard. I would appreciate your thoughts on what works for you. 🙂
....although I struggled a bit in practice today with the side plank, I did enjoy the challenge. Anytime I can focus my energy on my core is time well spent as I believe my "core" is my truest self. Thank you for another wonderful 55 minutes.
Yoga classes with Robyn are highlights of my week! The classes are a perfect balance of mindfulness practice, breathing and poses. I am grateful for Robyn and other yoga mates at Oak Marr.