YOGA DOSE

YOGA DOSE Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from YOGA DOSE, Yoga studio, Triq Michele Bellanti, L-Imsida.

Passionate about helping others to implement yoga, movement and breathwork in everyday life, balancing physical and mental health.
200hrs YTC in Yoga Alliance
75hrs Therapeutic Yoga Teacher Certificate
Course for Mental/ Physical Pain at Dr.Amen Academy

F . . K IT.... HAPPY MONDAY...
02/02/2026

F . . K IT.... HAPPY MONDAY...

28/01/2026

After 40, I stopped choosing between strength and softness.

From personal experience and from the research I’ve been diving into around women’s health after 40 I’ve learned that balance matters more than extremes.

For me, at 45 , that looks like:

• Strength training 4x/week, always with gentle yoga mobility before and stretching after
• Walking most days (at least 30 minutes), hiking when I can
•Yoga almost daily — sometimes 15 minutes, sometimes much longer
• Nutrition with awareness, not obsession: protein, carbs, healthy fats, and fiber all matter
•Rest non-negotiables, quality sleep 7-8, resting days for recovery

🔸️Yoga for flexibility, presences and keeps my mind grounded.
🔸️The gym for longevity, muscle growth and maintenance, heathy bones and confidence.
🔸️Food supports my hormones, energy, and recovery.
🔸️Rest ...keep the homonres balanced and beauty blossom
This approach changed my body and my relationship with it.

This is The Yoga Dose.

Follow for real movement, strength, and nourishment.

Magda Velichkovska

This moment is giving me goosebumps.I never imagined my heart could expand this much.Sitting here, surrounded by souls, ...
27/01/2026

This moment is giving me goosebumps.
I never imagined my heart could expand this much.

Sitting here, surrounded by souls, support, and shared breath, I realized something deeply true:
Everything is possible when you lead with love.

Forever grateful for this moment and every beautiful human in it.

See you this April at the magical place of Manoel Fort 💛

MINDFUL MONDAY his Monday, instead of trying to “fix” your week, try meeting yourself where you are. From my own experie...
26/01/2026

MINDFUL MONDAY his Monday, instead of trying to “fix” your week, try meeting yourself where you are.

From my own experience, I used to push and plan, thinking I had to sort everything and make it all happen.

Over time, I’ve learned the power of pausing, listening to my body, adjusting my energy, and aligning tasks with how I actually feel.

Checking in with yourself, soft starts, and small supportive actions aren’t just gentle they protect your nervous system and help manage stress.

Presence before productivity isn’t just a nice idea; it’s how we actually thrive.

✨ Today, one small action is enough.

How is your Monday?

24/01/2026

Yoga is my love.
Yoga is my grounding.
Yoga is my home. 🧘‍♀️

But strength training is my longevity.

🔸️After 40, we naturally start losing muscle mass.
Less muscle, less strength, less stability, slower metabolism, higher injury risk.

That’s why I lift weights around 4 times a week.
Not to replace yoga but to support it.

✅️Yoga gives me mobility, flexibility, nervous system balance, and presence.
✅️Strength training gives me power, bone density, muscle support, and confidence.

The magic is in the combination.

Especially for women 40+.
Especially if you want to move, feel strong, and stay independent for years to come.

This body deserves both softness and strength.



STEP INTO YOUR POWERLet’s talk about our power. The kind of power we don’t always recognise.The kind that lives quietly ...
23/01/2026

STEP INTO YOUR POWER

Let’s talk about our power.
The kind of power we don’t always recognise.
The kind that lives quietly inside us.
The fact that we can become supernatural.

BUT, DO WE UNDERSTAND OUR POWER?
Do we understand how to unlock our potential? Whatever that means for each of us. And sometimes, we may not even know what that potential is yet.

I’ll talk about my experience for a moment.
Stepping into the yoga journey was not always a linear path, and it was never something I had in mind that I would start diving deeper and understanding it on another level. Over time, I allowed myself to slowly develop, grow, and share my experience and my practice.

And this is not just about yoga.
It’s about Life , Love, Art, Conection, Reflection, Relationships...or should i say CREATIONSHIPS ....it's about kindness, dedication, persistence, vournabilty....
About becoming aware of who we are and what we carry within us.

This is how we begin to remember our power.
It’s about becoming aware of our power — becoming supernatural.
Do you know your superpower?

22/01/2026

As the years pass, I’m learning to loosen my grip on control and if you’re paying attention, you might feel it too.

There comes a moment when forcing no longer works,
when the ego grows tired of leading,
and awareness begins to take its place.

You start to notice your choices more clearly how you react, what you hold onto, and what is quietly asking to be released.

You meet your shadows differently now.
Not with judgment, not with fear,but with curiosity and honesty.This is how we learn to understand ourselves,
before trying to change anything.
This is how we show up present, grounded, and real.

More gentle with ourselves.
More respectful of our limits.
More willing to trust the unfolding.

And slowly, day by day,
we learn that letting go
is not a loss it’s freedom.

Mindful Monday is an invitation to slow down before the week speeds up.When we pause, ground ourselves, and breathe natu...
19/01/2026

Mindful Monday is an invitation to slow down before the week speeds up.

When we pause, ground ourselves, and breathe naturally, we help the nervous system shift out of survival mode and into regulation. This is not about doing more — it’s about creating safety in the body so the mind can settle too.

These small moments of awareness may seem simple, but they have a powerful impact on how we respond to stress, make decisions, and move through our days.

Start gently.
Your nervous system is always listening.

🤍 Save this post as a reminder to arrive with presence. Or share it with someone who needs to hear this !

16/01/2026

✅️Mental noise isn’t a mindset problem, it’s a nervous system issue.
Slower breathing, reduced sensory input, and rhythmic movement are proven ways to shift the brain out of stress mode.

These tools work even when life is busy and messy.
No silence, no long meditation, no perfect routine required
🧠 What science says :Why is this works?

1️⃣ Longer exhale breathing

Research shows that exhales longer than inhales stimulate the parasympathetic nervous system, lowering heart rate and cortisol.
Example: inhale 4 seconds, exhale 6 to 8 seconds, 5 to 10 rounds.

2️⃣ Single-tasking (anti-noise for the brain)

Multitasking increases cognitive load and anxiety. Studies show focused attention for even 2 minutes reduces mental fatigue and stress hormones.

Example: wash hands slowly, drink water without checking your phone, walk and feel your feet.

3️⃣ Rhythmic movement or sound (humming)

Humming, chanting, or slow repetitive movement increases nitric oxide and vagal tone, calming the brain and improving mood.

Example: hum while exhaling, sway gently, or move in a slow repeated pattern

the noise

11/01/2026

Every morning starts with a decision
even if you don’t notice it.

Before the emails, the messages, the news,
your brain and nervous system are still quiet, still open.

Most of us interrupt that moment by reaching for the phone, flooding the mind with information, urgency, and other people’s priorities, before we’ve even checked in with ourselves.

⁉️This isn’t a morning routine.
It’s a conscious choice to decide what you feed your system first.

▫️Do you wake your body with care or with pressure?
▫️Do you give your nervous system space to settle or a reason to stay on alert?
▫️Do you arrive in your day or get pulled into it?

Caring for your body instead of ignoring it.
Moving gently instead of forcing energy.
Creating quiet before asking your brain to perform.

The way you start your day is the way you train your system to live it.
Today’s choices shape tomorrow’s patterns.

You don’t need more time.
You need a different first decision.

How do you usually spend your first 15 minutes?

05/01/2026

Secret Sunday Flow
A gentle Sunday ritual in nature

Sundays are for slowing down.

At Eco Vincent’s Estate, we meet every Sunday at 12:00 PM for a quiet, nourishing practice designed to help you reset and reconnect — without pressure, without rushing.

The experience unfolds naturally:
We begin with a guided walk in nature, allowing the senses to open and the body to settle.
From there, we move into conscious movement and breath awareness, followed by a grounded yoga flow.
We close with journaling and stillness, creating space to integrate, reflect, and simply be.

This is not about performance.
It’s about presence, connection, and giving yourself time.

🌿 Nature walk
🧘‍♀️ Yoga & breath awareness
📝 Journaling & reflection

📍 Eco Vincent’s Estate
🕛 Every Sunday | 12:00 PM
💫 €12

Come as you are.
Leave feeling more connected — to yourself and to nature.

Address

Triq Michele Bellanti
L-Imsida
MSD1441

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