Yoga & Health

Developing personal skills for gaining mental, emotional and physical health through HATHA YOGA practise

Healthy YOGA classes 

If you are motivated to work on your own mental and physical progress and to reduce stress, you can join us and start regularly to practice HATHA yoga on our classes. Hata Yoga is an ancient practice that brings union between mind and body.

The classes are combination of breathing exercises, meditation and yoga poses (asana-s) designed to encourage relaxation and reduce stress. The exercises that we are practicing are directed for modern and dynamic people, but they are also for those who have accumulated tension and stress and have a deep urge to get rid of it.

With regular practicing yoga  you will gain benefit for your mental, emotional and physical health.

Yoga as a healthy lifestyle  

  • reduces the level of accumulated stress in the body and mind;
  • improves psycho-physical health;
  • increases motivation and enthusiasm on a personal and professional level;
  • stimulates self-confidence;
  • increases personal productivity and ability;


Yoga inspiration 

Personal benefits from practicing  yoga 

  • You will learn to quiet your mind. In other words, you will manage to slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problems—from migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacks—you’ll be likely to live longer and healthier.
  • You will learn how to relax, slow your breath, and focus on the present, with which you will shift the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure, and increases blood flow to the intestines and reproductive organs.
  • You will gain inner strength. Yoga can help you make changes in your life. In fact, that might be its greatest strength. You may find that without making a particular effort to change things, you start to eat better, exercise more, or finally quit smoking after years of failed attempts.
  • You will become happier – Regular yoga practice can improve depression symptoms because with it may significantly increase the serotonin levels and decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol.
  • It will improve your balance – Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain.
  • It will help you to sleep deeper – Yoga can provide relief from the hustle and bustle of modern life. You will turn inward the senses, that are providing downtime for the nervous system. With regular yoga practice, you will sleep better, which means you’ll be less tired and stressed and less likely to have accidents.
  • You will boost your immune system functionality – Of course with asana and pranayama that we will practice you will improve your immune function, but the meditation has the strongest scientific support in this area. It appears that mediation have a beneficial effect on the functioning of the immune system, boosting it when needed (for example, raising antibody levels in response to a vaccine) and lowering it when needed (for instance, mitigating an inappropriately aggressive immune function in an autoimmune disease like psoriasis).
  • You will increase your self-esteem – Many of us suffer from chronic low self-esteem. If you handle this negatively—take drugs, overeat, work too hard, sleep around—you may pay the price in poorer health physically, mentally, and spiritually. But if you take a positive approach and practice healthy yoga with us, you’ll sense, initially in brief glimpses and later in more sustained views, that you’re worthwhile or, as yogic philosophy teaches, that you are a manifestation of the Divine. You’ll experience feelings of gratitude, empathy, and forgiveness, as well as a sense that you’re part of something bigger.
  • It will help you to ease your pain –Yoga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, and other chronic conditions. When you relieve your pain, your mood improves, you’re more inclined to be active, and you don’t need as much medication.
  • Your relationships will benefit – A regular yoga practice helps develop friendliness, compassion, and greater equanimity. Along with yogic philosophy’s emphasis on avoiding harm to others, telling the truth, and taking only what you need, this may improve many of your relationships. Cultivating the emotional support of friends, family, and community has been demonstrated repeatedly to improve health and healing.
    • You will improve your flexibility –Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear.
    • You will gain muscle strength –Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility.
    • Prevents cartilage and joint breakdown-Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.
    • You will protect your spine- Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana, you’ll help keep your disks supple.
    • Improve your bones health – It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.
    • Increases your blood flow – Yoga gets your blood flowing. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released. Inverted poses, such as Headstand, and Shoulder stand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs from heart or kidney problems. Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.
    • Drains your lymph’s and boosts immunity- When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.
    • Drops your blood pressure If you’ve got high blood pressure, you might benefit from yoga.
    • Regulates your adrenal glands – Yoga lowers cortisol levels. If that doesn’t sound like much, consider this. Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. If your cortisol levels stay high even after the crisis, they can compromise the immune system. Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, excessive cortisol has been linked with major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with the laying down of new bone), high blood pressure, and insulin resistance. In rats, high cortisol levels lead to what researchers call “food-seeking behavior” (the kind that drives you to eat when you’re upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.
    • Lowers blood sugar –Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways: by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. Get your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.
    • Releases tension in your limbs- As you practice yoga, you begin to notice where you hold tension: It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.
    • Gives your lungs room to breathe-Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient. Yogic technique known as “complete breathing” is recommended to the people with lung problems due to congestive heart failure. Yoga also promotes breathing through the nose, which filters the air, warms it (cold, dry air is more likely to trigger an asthma attack in people who are sensitive), and humidifies it, removing pollen and dirt and other things you’d rather not take into your lungs.
    • Prevents IBS and other digestive problems Ulcers, irritable bowel syndrome, constipation—all of these can be exacerbated by stress. So, if you stress less, you’ll suffer less. Yoga, like any physical exercise, can ease constipation—and theoretically lower the risk of colon cancer—because moving the body facilitates more rapid transport of food and waste products through the bowels.


Healthy Yoga in studio 

Our health is our biggest treasure and in preserving it,  yoga exercises and breathing techniques have invaluable value. 

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Yoga classes in nature 

One of the many benefits of practicing yoga is that it can be done literally anywhere. But practicing yoga in nature can only stimulate your practice in a completely different way.

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Online yoga classes 

You can start practicing yoga classes online with us and save your time and money. 

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“Exercises and meditations in combination with the face and voice of Biljana Pesheva are an experience that makes your day, month, year easier … BRAVO Biljana for the idea to do online exercises for yoga and meditation at a time when we all need you ! You are a Empress! Thank you for existing! “

Jasmina A , March 2020

“Awesome as always. You give me back my smile and my wings. “Thank you Bibi for doing this and for making our lives better.” “

Irena I, May 2020

“Wonderful online classes  in this pandemic time “

Kiraca K, April 2020

“A wonderful experience for all the senses. Thank you very much Biljana “

Alexandra KB, April 2020

“Congratulations Biljana for the work you selflessly invest and spread positive energy! Wonderful yoga classes. “

Irena S, April 2020

“I am very satisfied after every hour and I feel great. It’s good that you exist inch we would have to invent you. Thank you from the bottom of my heart! “

Suzana Lj, April 2020

“The best ONLINE meditation! Thank you for the selfless support you give us in these quarantine days. “

Anita K, April 2020
Elena M, April 2019

“Great meditations. Biljana is a true professional. I especially appreciate her engagement in this COVID time-storm. I highly recommend it “

Snezana B, April 2020

“The instructor’s voice is very reassuring. “

Sonja M, December 2018

“Wonderful and very powerful meditations are led by Biljana”

Katerina M, April2 020
“Inspires, motivates and leads to action! “
Irena A, April 2020

“A feeling of liberation, of energy, of growing in oneself, that is what Bile gives us with meditations and yoga. “

Natasha B, March 2020

“Definitely the best yoga classes”

Marga S, April 2020