Evolve with Aly

02/12/2025

12/10/2025

Yoga Schedule for the reminder of the year ✨ REMINDER, Meditation is the first Tuesday of every month at 7.30 pm 🫶🏼 Please book in the link in my bio.

04/09/2025

🧘‍♀️ Malasana (Garland Pose or Yogi squat)

Mala means garland, and asana means posture. The shape of the body resembles a garland when the arms are placed between the knees.

Squatting is a natural human resting posture and in yoga is associated with grounding, letting go and connection to nature.

✨Alignment cues ✨
✨Lengthen the spine upward, lifting through the crown of the head.

✨Keep the shoulders relaxed and broad across the collarbones.

✨Engage the pelvic floor and lower belly lightly for support.


The video shows two variations of Malasana.
If a full yogi Squat is not available to you, popping blocks or a wedge under your heals brings the earth closers to you, creating more space in the ankles.

🌟 Another gentle reminder, yoga is all about how it feels in your own body. These videos are a guide to help you find a the modification that works for YOUR body 🫶🏼

✨ As always I am only a message away if you have any questions.

See you on the mat 🙌🏽

26/08/2025

SCHOOL TEACHERS, TEACHER AIDES, EDUCATORS!!! This one’s for you ✨✨. The most common question will likely be: “How is this different from other classes?”
These sessions are about holding space for teachers, a dedicated time to pause, reconnect, and restore your energy. Teachers give so much of themselves every day, and this class is an invitation to give something back to yourself.

Alongside gentle yoga, I’ll share simple tools you can use throughout your day to bring calm in stressful moments and keep your mind clear.

What you can expect from the class:

🌟Feeling more connected with yourself and with others in the same profession

🌟A deeper awareness of your body

🌟Slowing down the breath to calm the nervous system

🌟Leaving with a renewed sense of calm and confidence, so you can show up fully for yourself, and for your students

Classes will start on September the 2nd and will run every Tuesday of the school term at 5pm. The first few sessions while in term three will just be a causal rate of $20/class. Once term 4 starts I will offer an option to book for the whole term and pay upfront which will bring the price down to $16 per class, if there are still casual spaces available that will be an option in term 4 too. Message or email me to sign up. evolvewaly@gmail.com ✨

19/08/2025

Yoga Nidra, or guided meditation is perfect for you if you are struggling to stay concentrated during your day and are consumed by many thoughts. This practice will give your body the time to transform into rest and digest while listening to the words of the guide. You will be guided through different states of consciousness. 🌟🌟

14/08/2025

🙌🏽 1:1 or 2:1 yoga is perfect for you if you are carrying any injuries, recovering from a surgery, or are looking to deepen your practise. Connecting with clients individually is an epic space to be in, it means we can meet you on the mat and do what you need in that exact moment. I can create specific mediation and Nidra sessions depending on what’s happening I your life, this can help to release stored emotion, past trauma or little life hiccups 🫶🏼

14/08/2025

☁️ Rest and restore is the perfect way to bring your busy weeks to a gentle close. Once you have finished this practice the worries that once weighed you down will feel weightless and you will feel at peace with yourself.

13/08/2025

🔥Fire flow is perfect for you if you are looking for some fire in your week. If you’re feeling dull or down this is the perfect way to build you up.

Book through the link in my bio or flick me a message if you have any questions ✨

11/08/2025

Adho Mukha Śvānāsana- Downward Dog

In Sanskrit, Adho means “downward,” Mukha means “face,” and Śvāna means “dog”.

As a gentle inversion, it’s said to turn your perspective upside down, reminding us of the yogic path’s ability to reveal truth by flipping our usual view of the world.

Alingment ques

🌟Feet are hip-width apart
🌟Heels pressing toward the earth
🌟Knees softly bent if the lower back feels tight
🌟Engage the inner thighs toward the centre
🌟Sit bones lifting toward the sky
🌟Chest reaching toward the thighs
🌟Eye gaze (dṛṣṭi) toward the navel
🌟Inside of the elbows rotating toward the front of the mat
🌟Fingers spread wide, root each fingertip firmly into the earth

I have shown three diffrent modifications, neither are better then the others, just diffrent for diffrent bodies

1️⃣Blocks can be used

🌟If you have sensitive wrists or carpal tunnel symptoms.

🌟If your have trouble creating space in the shoulder, they will help to elongate the spine

🌟If your hips are tight and you’re struggling to get the weight backwards towards the legs.

2️⃣More traditional downward dog.

🌟Requires space in the hips, hamstrings, shoulders and lower back.

3️⃣Coming up on the toes and bending the knees

🌟Creates natural space in the lower back and hips, so the back can become flat.

A humble reminder that yoga is a sādhana, a lifelong path of self-awareness, far beyond physical shapes. Each body is unique and every āsana will express itself differently through us.

What matters is not the outer form, but the the felt sense within the posture. If an āsana feels steady and easeful in your body, it is perfect for you in this moment.
These offerings are shared as gentle guidance to help you experience the fullness of the pose, not as an end goal to be attained.

“Your body is your temple; honour its shape and listen to its wisdom”

18/06/2025

Your vagus nerve is like your body’s built in calming system.
Yoga, especially breath led movement and slow mindful practices, helps stimulate the vagus nerve , shifting you into a more relaxed, grounded state.
This means:
🫁 Deeper breaths
💗 Calmer heart rate
☁️Less stress
🧘‍♀️ More presence

Every time you breathe deeply, soften into a pose, or let go in meditation, you’re training your nervous system to feel safe again.

Your mat is more than just movement, it’s nervous system nourishment.