Yoga Path Within

11/02/2026

I made a mistake ...

Last month Dani and I went on holiday. We visited beautiful Madeira (which we can highly recommend!) and his hometown, Bergamo.

When I returned to work, my stress levels were high. Hundreds of emails, many issues to solve. On my second day back, I noticed strong sugar cravings. I reached for some ice cream and went straight back to the screen.

I had two bites without even registering the taste. When I finally looked at the ice cream, I panicked:
“My ice cream doesn’t have chocolate filling!”
Functioning fully on autopilot that day, I had reached for Dani’s dairy ice cream. For me, this was a huge mistake. I’ve been vegan for 11.5 years, and I don’t tolerate dairy.

Honestly, I was in shock. I felt awful.

A stomach ache — and a lot of guilt — later, this episode really made me realise how much screens take over our attention. I’m usually extremely careful about what I eat and always check ingredients, yet after more than 11 years, I failed in my own home.

If this can happen to me — as a yoga practitioner and teacher, someone who practises body–mind awareness — it can happen to anyone.
And this is the part I want to be honest about: we are human, and we do make mistakes. Awareness doesn’t mean perfection. What matters is noticing when we drift, and gently choosing to try again.

Recently, I heard something that really resonated with me:
“Attention is the new currency.”
And it’s so true.

Screens, ads, posts, reels, and short videos are constantly competing for our attention. We dive into this world often completely unaware of how disconnected we become — from ourselves and from the people around us.

So from today, let’s try to change one habit at a time:

Don’t eat in front of a screen
Don’t walk or drive while using your phone
Don’t use your phone at the gym
Don’t stay in front of a screen all day without moving
Leave your phone on silent and in your bag when you’re with family or friends

This awareness — of our body, our habits, and our attention — is exactly what inspired me to create Evidence-Based Yoga for Desk Professionals.

The course is designed to help desk-based professionals reconnect with their body, reduce screen-related tension, and develop sustainable habits through evidence-based movement and breathing practices.

If this story resonates with you and you’d like structured, practical support, you can learn more about the course and enrol here:

👉 Evidence-Based Yoga for Desk Professionals

https://anita1.newzenler.com/courses/evidence-based-yoga-for-desk-professionals

As always, if you have any questions or would like to check whether the course is right for you, feel free to get in touch.

09/02/2026

Enrolment for Evidence-Based Yoga for Desk Professionals is now open.

I’m very pleased to let you know that enrolment for Evidence-Based Yoga for Desk Professionals is now open. 🎊

This course represents many months of work, research, and careful planning, and I’ll be honest — I feel both excited and a little nervous sharing it for the first time. It’s a project I truly care about, and I’m proud to finally make it available.

The course is designed to support desk-based professionals experiencing neck and shoulder pain, postural strain, and fatigue associated with long hours of screen use. It combines evidence-based research with practical yoga and breathing practices that can be applied in a realistic and sustainable way.

This first release is intentionally small. Keeping the group limited allows me to stay closely involved, offer guidance, and shape the course with feedback from participants as the content is released.

👉 Access the course here:
Evidence-Based Yoga for Desk Professionals

https://anita1.newzenler.com/courses/evidence-based-yoga-for-desk-professionals

If you have any questions or would like to check whether this course is right for you, feel free to message me.

I hope to see you inside the programme! :)

Join our evidence-based yoga course for desk professionals. Improve posture, reduce neck & shoulder pain, and feel more comfortable throughout your workday.

07/02/2026

🚀 BIG NEWS: Doors open on Monday!🎊

​For the past 2.5 months we’ve been talking about the importance of movement and targeted exercises if you are spending your days at a desk and in front of a screen. 🖥️🧘‍♂️

​We have also clarified all the benefits and transformations that Evidence-Based Yoga for Desk Professionals can offer you.

​With the waiting list closing THIS SUNDAY, here is why now is the best time to join:

​✨ THE FOUNDER PERKS:

​Co-create the course: This is the first course version. You can offer input on what you need to see more of to maximize your results.
​Lifetime access: You’ll have the access for as long as the course exists on Zenler.
​Free updates: All future course updates will be available to you at no extra cost.
​Founder Price: A one-off special price that will not be available for future cohorts.
​Personal Support: You will have more time with the teacher and my personal support.

​⚠️ THE DETAILS:

The number of places is limited, and people on the waiting list will be the first to have the opportunity to secure these benefits.

​The waiting list will close at 5:00 pm GMT on Sunday, 08th February.

​If this course feels relevant to you, I encourage you not to leave it until later. Many people wait until pain and discomfort starts to interfere with their work or daily life. This course will support you before that happens, when change is easier and more sustainable.

​🔗 Link to join the waiting list!

https://anita1.newzenler.com/f/waiting-list-for-evidence-based-yoga-for-desk-professionals

​Is anything still unclear? Please feel free to comment or DM me. I will be happy to support you.

​Let's do this together!

Anita

​

04/02/2026

Meet Sarah and Nick

This morning, Sarah woke up at 7:00 AM with a firm decision: today, she would go to the gym. She spent the next two hours preparing breakfast and lunch wraps for her and Nick, washing last night’s dishes, and starting a load of laundry. By the time she showered and made the bed, she realized with a sigh that it was already 9:00 AM. Time to start work. Tomorrow, she promised herself. I’ll go to the gym tomorrow.

She sat down at her kitchen desk. Thursday’s agenda: five hours of meetings, 90 unread emails, and two urgent cases. She took a deep breath, ate her breakfast in front of the screen, and dived in.

Three hours passed without her leaving her chair. She felt the first twinge in her neck, stretched briefly, and kept typing. She planned for a one-hour lunch walk, but the "urgent" issues persisted. She ate her wrap while replying to a colleague. By 3:00 PM, her energy crashed. She reached for a coffee and an ice cream, hoping the sugar hit would power her through the final stretch. Slouching deeper into her chair, the tension in her neck and shoulders began to radiate into a dull ache.

Meanwhile, Nick arrived at the office at 9:30 AM. His day was a marathon of virtual leadership workshops and a high-stakes presentation. Between helping a new colleague and juggling emails, his "proper lunch" never happened. He ate Sarah's wrap at his desk, his eyes fixed on the monitor. By 3:00 PM, a familiar headache began to throb behind his eyes.

When Nick walked through the door at 6:30 PM, Sarah was still at her laptop. "I didn't notice the time," she said, her body stiff as she finally stood up. They quickly prepared dinner and cleaned the kitchen. By 8:30 PM, they both collapsed onto the sofa to watch a movie—exhausted, sore, and ready to repeat it all tomorrow.

The "Gym Tomorrow" Trap

Sarah and Nick aren't lazy; they are caught in a cycle of Sedentary Survival Mode. They believe the only way to "fix" their health is a 60-minute gym session that their schedule simply won't allow. But evidence tells us that an hour at the gym doesn't fully undo the physiological impact of sitting for ten hours straight.

The neck and shoulder pain, the 3:00 PM energy crashes, and the tension headaches aren't just "part of the job"—they are signs that the body’s nervous system and musculoskeletal structure are starving for movement.

In my upcoming course, Evidence-Based Yoga for Desk Professionals, we move beyond the "Gym Tomorrow" mindset. I teach desk professionals how to integrate science-backed yoga practices and micro-habits into the workday.

Would you like to find out more? Check out this link or get in touch for more information.

https://anita1.newzenler.com/f/waiting-list-for-evidence-based-yoga-for-desk-professionals

Waiting list is closing this weekend, don't lose your chance to grab special founder offer bonuses.

02/02/2026

I’ve gained new followers recently, so I thought I’d better do a re-introduction post so we can get to know each other better. 👋

​Here is a little about me that you may not know:

​⚙️ I am a seasoned travel industry professional, a yoga teacher, and the founder of Yoga Path Within. I work with desk professionals, helping them resolve issues caused by long hours in seated positions and at screens (such as neck and shoulder pain, tension headaches, and fatigue).

​I also teach traditional Hatha yoga and adapted yoga for people living with cancer.

🧘‍♀️​Outside of work, I love attending yoga courses and workshops (according to my partner, I am obsessed! 😁), hiking, swimming and travelling.

🌍​I have visited 46 countries, and these are my favourite travel stories:

​✈️ A scenic flight above the Great Barrier Reef was the most stunning part of our Earth I have visited. After witnessing that beautiful scenery, I was absolutely speechless for 30 minutes after landing while my body processed what I’d just seen.

​🦈 I was snorkelling in the Maldives when a shark swam right in front of me. I froze, trying to remember what I had learnt about encounters with sharks while watching documentaries. My next thought was: "If I survive this, my mum will kill me for getting into this situation!"

​💰 If I ever won the lottery, I would make sure my family and close friends received a share of the fortune. I would also donate to charities supporting abandoned children and animals.

​🏝️ I once lived on an island where only one bar was open during the winter. Yet, my friend would call me every day with the same question: "Where are we going today?" 😅

​I’m looking forward to getting to know my Facebook connections a little better. Feel free to share something about yourself in the comments! 👇

​P.S. What surprised you most from my list?

​

Photo in album various

29/01/2026

When your partner is your toughest client...😅

I was looking at him the other day—arched back, rolled shoulders, and that classic forward-head posture we see in every office and among every phone-scroller on the street.

As I’m well known for speaking my mind, I had to tell him: "Baby, your posture is a poor advertisement for my Yoga for Desk Professionals course."

Jokes aside, it’s a reminder of how hard it is to break the "desk-hunch" cycle.

Even when you live with a yoga teacher, the pull of the screen is strong. He’s currently struggling with the exact things I help my clients solve:

· Chronic neck pain and shoulder tension

· Persistent headaches

· The afternoon energy slump

I’m on a mission to teach him (and you) how to transition from:

❌ The Desk-Hunch: Head forward, shallow breathing, and neck pain.

✅ The Power Posture: Aligned spine, open chest, and fewer headaches.

I’m using all my sales skills to ensure he finally lets me help him. In the meantime, my course doors are open for those of you who are ready to feel better now.

Comment "Now" or contact me via DM and I will share all details with you.

27/01/2026

15/01/2026

Join me at the start of something new...

This is an exciting moment for me, and I hope some of that enthusiasm comes across to you as well.

As announced in the last post, today I am introducing something completely new. I am opening the waiting list for my founder launch of Evidence-Based Yoga for Desk Professionals. I have been working hard for the last seven months to learn about the digital world so that I can present this programme to all people struggling with neck pain, shoulder, and upper-back stiffness caused by long hours at a desk. I have combined yoga practice with clinical research to support you during this course, and I will be closely involved, offering you guidance and support at each stage.

A founder course also means that we can shape this course together, and your feedback will be considered and included in the lessons I will deliver.

Curious to find out more?

All information and the link to join the waiting list are available in the comment.

I am very much looking forward to starting this journey with you. :)

09/01/2026

What if I told you that everything we’ve discussed regarding evidence-based yoga over the last few weeks was just the foundation?

I’ve spent the last few months diving deep into specific yoga practices for the neck and shoulders, alongside the latest clinical research on sedentary lifestyles and forward head posture. I’ve been looking for the "missing link"—the reason why a few random stretches during a lunch break often aren't enough to counteract 40+ hours at a desk, and more importantly, what can be done to change that.

Next week, I’m launching something that takes all that research and turns it into a structured path forward. No more guesswork. No more "hoping" your neck tension or shoulder stiffness goes away.

I’m not pulling back the curtain just yet, but I’ll give you three clues:

1. It’s built specifically for desk-based professionals who need their bodies to support their high-pressure, screen-focused careers.

2. It’s rooted in traditional yoga practice and modern medical research.

3. It’s designed for the busiest schedules, focusing on maximum ROI on your time.

Stay tuned for more insights.

To be among the first to receive updates, feel free to subscribe to my newsletter. The link is in the comments.

02/01/2026

Over the past weeks, we have been discussing text neck and forward head posture: a postural pattern in which the head gradually shifts forward in relation to the shoulders and torso. This change alters the mechanical load on the cervical spine. Over time, it can increase strain on the neck, shoulders, and upper back and may contribute to pain, stiffness, headaches, and reduced mobility.

Today, I would like to share a simple posture check that can give you an indication of your head position in relation to the rest of your body.

1. Stand with your back against a wall.
2. Allow your heels, pelvis, upper back (thoracic spine), and head to rest against the wall.
3. Keep your gaze forward and your chin parallel to the floor.
4. Notice how your head relates to the wall without forcing or adjusting the position.

If the back of your head can comfortably make contact with the wall while the chin remains parallel to the floor, this suggests a more neutral alignment of the cervical spine. In this position, the head is balanced more directly over the torso, and the load on the neck muscles and spinal structures is more evenly distributed.

If contact with the wall is only possible by lifting the chin upwards, this often indicates forward head posture. In this pattern, the head sits anterior to the shoulders, increasing the mechanical load on the cervical spine. To keep the eyes level and the head upright, the body often compensates through increased muscle activity in the upper back, shoulders, and neck, which can contribute to tension, fatigue, discomfort and pain.

This brief check is not intended to diagnose or correct posture. Its purpose is to increase your awareness of habitual alignment.

28/12/2025

We are continuing our discussion about text neck. Today I am sharing with you two gentle exercises for posture correction and pain relief in neck and shoulders I particularly like.

1. Postural Awareness & Lengthening

Sit comfortably in a cross-legged position on the floor or on a chair. Place your palms on your knees (if seated on the mat) or on your thighs (if seated on a chair). Keep your chin parallel to the floor.

Lengthen through the crown of your head, sensing how the spine, neck, and back muscles gently elongate upwards. Hold for 2–3 seconds, then release. Repeat 5–10 times. Notice changes in your posture and the sensations in your neck and upper back.

2. Supported Neck & Shoulder Release

Remain seated in the same position. Interlace your fingers at the back of your neck, just below the skull, keeping the elbows bent.

On an inhale, gently lengthen the neck upwards using your palms, draw the shoulder blades towards each other, and send the elbows slightly back.
On an exhale, keep the neck long as you bring the chin towards the chest and draw the elbows closer together.

You should feel a gentle stretch in the neck and around the shoulder blades, with the head fully supported by the hands. Repeat 5–10 times.

These two exercises can easily be done during the working day and it will take only a few minutes. Give them a try and let me know how it goes.

27/12/2025

Yoga, Chocolate, and the Chemistry of Happiness

There is a thought that has been on my mind, which led me to look for some answers.

Why do we so often reach for external stimulants to feel happy and content?
Why do we assume this is something we cannot cultivate on our own?
Or perhaps we do not even try and instead choose the quickest and easiest option?

Why We Reach for Sweets When We Feel Low

What sparked these questions was my own relationship with sweets. I do not enjoy many sugary foods, but the ones I like are hard to resist.

If you place Bajadera or Vego chocolate in front of me, even before I taste it my brain already anticipates pleasure. Once the taste buds get involved, stopping becomes difficult. The mind seems to take control.

When I feel sad, stressed, or anxious, I often find myself reaching for sweets, hoping they will help me feel better. Sometimes they do. But the effect never lasts long.

What Happens in the Brain When We Eat Chocolate?

Chocolate contains small amounts of naturally occurring compounds that interact with the brain’s reward system. These include phenylethylamine and anandamide, as well as mild stimulants such as caffeine and theobromine.

Together with sugar and fat, these substances activate dopamine pathways linked to pleasure, motivation, and reward. This helps explain why chocolate can feel comforting and why cravings can be so strong.

Carbohydrates may also indirectly support serotonin availability. This can contribute to a temporary sense of calm or improved mood. Some people notice this effect more strongly during periods of stress or hormonal fluctuation.

Pleasurable eating experiences also trigger the release of endorphins, the body’s natural pain relievers. These responses create a short-lived feeling of wellbeing.

Why the Comfort Does Not Last

Most sweets are high in processed sugar. Sugar provides quick energy, but little nutritional value.

As the body works to restore balance through insulin release and blood-glucose regulation, the initial lift in mood fades. Often, the craving returns and the cycle repeats.

This led me to reflect on why we place our bodies under this kind of stress for such fleeting moments of comfort.

The body always seeks equilibrium. Repeated spikes in blood sugar place extra demands on the system and may contribute to energy crashes and emotional ups and downs.

Yoga and the Brain: A Longer-Lasting Effect

Through my yoga practice, I noticed something different. The sense of calm, clarity, and wellbeing lasts far longer.

Research suggests that yoga and mindful movement support the regulation of neurotransmitters involved in mood and emotional balance, including dopamine and serotonin. Yoga practice is also associated with increased GABA activity, which helps calm the nervous system and reduce anxiety.

Yoga supports the parasympathetic nervous system as well. This part of the body is responsible for rest, recovery, and digestion. Rather than creating a spike, yoga encourages balance.

This reflection does not mean we should never eat sweets again. Chocolate can be enjoyed in moderation, without relying on it for emotional regulation.

However, it reminds us that when our mood is low, excessive sugar brings only temporary relief. Yoga practice often supports a deeper and more lasting sense of wellbeing.



Photo by David Holifield on Unsplash