Yoga managed mental health since the beginning of time
My teacher Hamish Hendry told us one day "Look after your practice and the practice will look after you". Whether doing a 15 mins...
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Experienced Yoga Teacher
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Sharing benefits of yoga
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Testimonials
“Mina teaches from the heart, and her knowledge and skills in yoga and yoga therapy are outstanding. Mina is truly an inspirational teacher, and it's been an honour to work with such an amazing teacher.”
Paula Fox-Kirkham
"Mina is one of the most dedicated yoga teachers I have encountered in almost 20 years of practice. She has a profound interest in helping students experience yoga at its deepest and most therapeutic physical level. Supported by her substantial anatomical knowledge and her tireless spirit of inquiry, Mina's approach enables people to discover the essence of yoga postures as she deconstructs and rebuilds poses from their foundation. She constantly renews and revises her energising classes, where I experience her as a warm and engagingly challenging guide."
Peter Law
"Thank you so much for your amazing classes, they were a highlight of the time leading up to the birth and really helped me relax, deal with the pain and most importantly give me confidence during labour."
Cathy Edwards
About me
About me and my Yoga
My early experience of yoga was Astanga Mysore practise in East London in 1998. It blew me away on so many levels. Even in my early years of yoga, I understood the system had so much to offer - discipline, purification and therapy. My Japanese upbringing helped me to appreciate the method and made me feel at home with it. Having some injuries diverted me to look for a more structural and subtle approach to my practice, Sarah Litton showed me how to work with injuries and got me back on track.
Inspired by Richard Freeman's approach to Astanga yoga, when I returned to regular Mysore practice in my 40's with Hamish Hendry, I realised it had so more to offer than just a physical health benefit. It makes you observe your own behaviour whilst on the mat, a self-study. It is truly therapeutic. Astanga yoga is often misunderstood in the West for its vigour and it often attracts many people looking only to achieve a physical benefit from their practice of it. No yoga practice should be done with an unhealthy desire to achieve something. Yoga should be practiced steadily and often, and approached calmly without attachment.
It is my mission to share with people how yoga practice has longevity and can apply to people of all ages and backgrounds. Yoga is adaptable and can be modified to suit each person's needs. I would love to share with you the true benefit of yoga. I am so grateful for Sarah Litton and Hamish Hendry who work tirelessly to spread their knowledge and inspiration.
Regular Classes, Private Lessons
I teach regular group lessons in Down To Earth at Tufnell Park on Monday, Thursday and Saturday
My classes are inspired by Astanga yoga and pitched appropriately to students attending.
Pregnancy yoga is infused with birth preparation as the main focus.
Please use below to book your space
All Private Lessons are online and students led, and designed carefully to suit each person's needs.
For in person private lessons, please contact me with your requirements.
For private lessons and the weekly free meditation click here
For retreats, private lessons and teacher training, please contact me directly!
I also work at Astanga Yoga London, Drummond Street, Euston, London where I assist the main teacher Hamish Hendry.
The shala operates as a drop-in, Self-Practice style guided by non-verbal hands-on assisting.
Please see the calendar below to see my schedules for this week -
CLASSES
Workshops
Workshop
Workshop topics offered regularly
5 weeks beginners yoga course
Sleep better programme
Lowerback & Sacrum
Spacious shoulders
Finding your voice - teacher training support
Hands on assisting - teacher training support
These are hosted by Down To Earth studio periodically, please contact me if you are interested.
Private group booking also welcome.
Style of yoga
My teaching style is very much drawn from Astanga yoga. My goal in teaching is for students to establish a more regular and fulfilling practice across all ages and body types. I am always reviewing, investigating and modifying my self-practice so that I can make yoga practice more accessible to everyone. I aspire to be a good communicator to my students, importantly, a teacher who can explain yoga from both the scientific and the energetic perspective.
Teacher Training - Yogacampus, Yoga Rise, Down To Earth
I teach and mentor trainee teachers. I host teacher training modules as well as act as a mentor to students assigned to me. I am their first point of contact and support throughout their training.
All teacher training programmes do their best to prepare you for the business of being a yoga teacher, but it can still be very daunting. Regardless of which teacher training programme you have graduated from, if you need help and guidance and you think some time with me would help you on your journey, book a one-to-one mentoring/supporting online session. Or join the Teachers Circle group - please contact me for more information.
Pregnancy Yoga & Doula
My Pregnancy Yoga is infused with Birth preparation. The main influence for these classes comes from studying with Michel Odent and from Liliana Lammers who helped me to become a doula. I offer explanations about the birth physiology and the behaviour of the oxytocin hormone. This is because I believe such information can influence women to take control of their own labour. I believe certain knowledge empowers expecting couples and removes the fear factors associated with childbirth. Michel and Liliana are both incredibly important to me and my family.
Pregnancy
UK Retreat
Retreat
Weekend UK Retreat of Yoga & Food
Next event May 2024, dates TBC
4 day yoga retreat in North Devon
We will enjoy asanas, pranayama and meditation
with amazing food
from £620
A non-refundable deposit of £150 will secure your place
- however a full refund if covid restrictions prevent the retreat from happening.
My aim
I aim for people to leave my yoga classes with added clarity about what they are doing and why – to demystify yoga. I would be happy if I could motivate people to start a regular home practice because they understand the benefit to their daily life. So many of us are searching for something when we turn to yoga. I would like to be one of the teachers that helps people find their inner happiness. I try to do this by being myself, with a bit of humour and by speaking from my heart about my own experiences. I think this is the only way to reach people.
My thoughts
My mission
I believe if more people practiced yoga, there would be less conflict between people in the community and the world. This is because regular yoga practice, by default, makes practitioners watch themselves intimately. We become more aware of our own thought processes. After a while, we recognise our unhealthy patterns of thought. The patterns get triggered by various factors, but often result in us thinking in a negative context. People often try to justify their feelings of stress or anxiety by identifying something or someone, but actually yoga practice helps us to realise that being stressed has a lot to do with our own perceptions.
Regular yoga practice helps us to understand our own body and our patterns of thoughts. Practicing regularly highlights how we treat our bodies and how we see ourselves. Without being told what to do, regular practitioners naturally tend to modify what they eat, how they spend time and when they go to bed. Making decisions becomes less dramatic and can be made with greater clarity. This is a result of the body becoming more robust and the mind becoming sharper.
So yoga isn't simply physical exercise, it's actually an ancient method and therapy for anyone seeking peace within. It is my mission to spread yoga because the benefits are endless and the world needs it more than ever.
Recipes
What I'm cooking in my kitchen
Cooking to complement your yoga practice
We are what we eat
Plant based bolognese
Serves 5 portions (use the leftover to make lasagne too), cooking time 1 hour 20 minutes.
This is our family favourite! So rich, full of flavours and comforting.
Ingredients
3 cloves of garlic
2 bay leaves
1 teaspoon five spices
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon cinnamon powder
1/2 teaspoon black pepper
1 teaspoon malden salt
2 onions
2 ripe tomatos
1/2 fennel
1 carrot
1/2 cauliflower
5 large chestnut mushrooms
1 cup of sunflower seeds
1 tin chopped tomatoes
1 tablespoon tomato puree
2 tablespoon balsamic vinegar
1/2 glass of wed wine
1 tablespoon soy sauce
1 tablespoon liquid smoke (optional)
1 tablespoon agave nectar
1 vegetable or mushroom stock cube
Pasta of your choice
Preparation
Use a food processor to blitz sunflower seeds, cauliflower and mushroom into mince like texture.
Fry thinly sliced onions, garlic with salt and pepper in a heavy saucepan at low heat until they turn completely soft and caramelised. Add chopped fresh tomatoes and tomato puree into the mix and cook slowly to form paste. Add cayenne pepper, cinnamon, smoked paprika and five spices and mix well.
This process takes about 20 mins.
Add mushroom, cauliflower and sunflower seeds mince into the
paste and add balsamic vinegar, wine, soy sauce and liquid smoke. Mix well for a few minutes.
Add chopped carrot, fennel, bayleaves, tin tomatoes, stock cube and agave nectar and top up with water. Cook on the hob for a few minutes then put in a pre heated oven at 190 celsius/374 fahrenheit for 1 hour without a lid.
Take it out and place a lid. Leave it on the hob resting.
Cook pasta of your choice.
Drizzle olive oil all over bolognese and add a pinch of black pepper. Serve with pasta and eat immediately! Soooo delicious.
Spicy Soup Noodle
Serves 2 people, cooking time 30 minute.
Salty, spicy, tangy clear broth with home made udon noodle. See the ingredients and follow the pictures.
Ingredients
2 carrots
1 white potato
1/2 leek
A handful of mature spinach
A handful of pak choi
1 star anise
1 cinnamon stick
1 bay leaf
1 inch ginger
2 cloves of garlic
1 red chilli
2 dried shiitake mushrooms
1 sheet of dried konbu
A handful of coriander
1 table spoon of sesame oil (drizzle at the end)
1 table spoon of white miso paste
2 table spoon of mirin
1 table spoon of brown sugar
3 table spoon of soy sauce
2 tea spoon of salt
1/2 tea spoon of white pepper
Water
Egg optional
Put all the dry and wet ingredients into a
saucepan plus enough water, boil at medium
heat. Note: sesame oil, spinach, coriander
leaves and pak choi are to be added once
broth is cooked.
For udon noodle, you need 1:1 ratio of white
flour and rice flour. (use a cup to measure)
Water and a pinch of salt.
Knead it until smooth.
Add flour to avoid sticking.
Cook udon for 1-2 mins in boiling salted
water. Rinse under cold water to remove
starch.
Don't forget to taste the broth and adjust
seasoning. It needs to tase
stronger than you would
have it on its own. This is
because you will be adding
noodle. Drizzle sesame oil
before eating.
Seriously good!
Immunity Bowl
Serves 2 people, cooking time 25 minutes
Don’t be put off by the ingredients and process, it’s actually really easy and quick to cook.
It’s tasty, healthy and rewarding. You just feel so much better when you eat this, I promise!
Preparation (in advance)
*Soaking and Sprouting
This process is done once a week. Weekend is perfect for this preparation.
You can do it whilst making your morning coffee, attend again in the evening.
Sprouted seeds and soaked nuts will last for a week in fridge. Keep them in glass jars.
Soak cashew nuts for approximately 4 hours in a glass jar in your kitchen,
rinse, drain, put a lid on and store in fridge.
Soak sun flower seeds for approximately 6 hours in a glass jar, drain,
place a muslin or net over the jar with a rubber band around it.
Tilt slightly to keep water draining into a bowl, leave in your kitchen for 1-2 days,
rinse seeds once or twice a day to keep moisture.
Once sprouted, put a lid on and store in fridge.
Ingredients and cooking method
Steamed quinoa and rice
1 cup of quinoa
1 cup of basmati rice
2 cup of water - use the same cup as above
3cm white main part of leek sliced
3cm thick butternut squash cut into small cubes
1/3 firm tofu cut into small cubes
1cm ginger sliced
2cm red chilli sliced
1 dried shiitake mushroom or porcini mushroom
1 small strip of konbu sheet - use scissors and cut a small piece
1 teaspoon of salt
10 turns of black pepper
1 tablespoon of mirin
1 teaspoon of miso paste
Put all the ingredients in a sauce pan.
Bring to boil and reduce heat to low,
cover the top with tin foil and the lid.
Cook on low heat for 10 mins.
Turn the heat off after 10mins,
keep the lid and foil on and let it stand to
steam for 10 more minutes.
Ingredients and preparation
Spirulina salsa
1 teaspoon of spirulina powder
1/3 teaspoon of turmeric powder
1/2 teaspoon of salt
1 teaspoon of agave syrup or muscovado sugar
3 teaspoon of raw apple cider vinegar
1 teaspoon of smooth peanut butter
1 teaspoon of soy sauce
2 teaspoon of sesame oil
3 teaspoon of olive oil
2mm thinly sliced ginger chopped up finely
5mm leek chopped up finely
2 table spoon sprouted sunflower seeds *please see how to soak and spout
2 table spoon soaked cashew nuts chopped roughly *please see how to soak and spout
1 handful of coriander including stalks chopped finely
1 handful of fresh mint leaves chopped finely
3 younger leaves of cavolo nero or kale chopped finely
1/2 avocado
1/8 lime or lemon juice
Mix all the ingredients in a bowl except avocado and lime, adjust seasoning according to your preferred taste.
Assembling
Pour olive oil into the steamed grains in the sauce pan and once mixed well, spoon into a bowl.
Slice a half of avocado, place on top of grains, squeeze a small wedge of lime or lemon juice.
Spoon in spirulina salsa onto the bowl.
Drizzle a bit more olive oil and sprinkle sea salt (optional).
Eat whilst fresh!
Winter Miso broth
Serves 2 people, cooking time 25 minutes
Ingredients
1 carrot
1/2 sweet potato or 1/3 butternut squash
1 white potato
1/2 leek
1/2 celery
1 inch ginger
1 clove of garlic
1/2 inch red chilli - remove seeds
2 dried shiitake mushrooms
1 sheet of dried konbu
1/2 tofu block
A handful of coriander stalks and some leaves for garnish
A handful of spinach
1 table spoon of vegetable oil
1 table spoon of sesame oil
1 table spoon of light miso paste
2 table spoon of mirin
1 table spoon of brown sugar
1 table spoon of soy sauce
2 tea spoon of salt
1/2 tea spoon of white pepper
2 litres of water (plus more if needs)
Udon noodles for 2 people (usually found in bundles in a packet and each bundle serves one person)
Cut leek in small slices and prepare potato, carrot, sweet potato and celery into small pieces.
Grate ginger and garlic and chop chilli into small pieces.
In a large saucepan, heat oil and add chopped vegetables, ginger, garlic and chilli and stir well to combine for 10 seconds without burning.
Add water, shiitake mushrooms, konbu sheet, coriander stalks, salt and white pepper. Make sure water level is higher than vegetables. Bring to boil.
Simmer to medium heat, add mirin, soy sauce and sugar. Continue to cook for 15 minutes and in the mean time prepare tofu and noodle.
Cut tofu in slices (about 1cm thickness), pat dry with kitchen towels to remove excess moisture, lightly season with salt and white pepper.
Use a non-stick frying pan, shallow fry tofu in 2 tea spoons of vegetable oil until crisp on each side. Place a kitchen paper on a rack and rest fried tofu slices until later.
Cook udon noodle following instructions on the packet. Once cooked, wash under cold water to remove starch and set to one side in a sieve.
Remove konbu sheet and shiitake mushrooms. Place miso paste in a ladle. Lower the ladle to the surface of the broth touching the water level, using chopsticks or a folk, dilute miso slowly by breaking up the paste by adding hot broth into the ladle bit by bit. Once miso is dissolved, taste the broth, add more seasoning if necessary. If you are adding eggs, this is the time to do it - make pockets amongst the vegetables and drop eggs into them. Keep cooking on medium heat for 10-15 seconds and turn off the heat.
Run udon under hot water for a few seconds to warm up, drain quickly, and place into a large deep soup bowl.
Place tofu slices, spinach and coriander leaves on top of udon.
Pour hot broth into the bowl.
Add a few slices of red chilli if you prefer it spicy.
Drizzle a tea spoon of sesame oil before serving.
Eat it whilst piping hot. Absolutely delicious.
Spicy Tofu with Spinach and Beansprouts
This moorish quick dish hits all the right notes - tanginess, savoury flavours of tofu with crunchy beansprouts and juicy spinach complementing each other on steaming hot rice. What more do you need for a quick fix. It's accidentally vegan!
Serves 2 people, cooking time 30 minutes
Ingredients
1 block of firm tofu
1 table spoon of corn flour (or plain flour)
A pinch of salt
A pinch of turmeric
A pinch of white pepper
A table spoon of vegetable oil or coconut oil
2 cups of short grain white rice or Japanese rice
rinsed twice and drained
A large handful of mature spinach
A large handful of beansprouts
(For dressing)
2 table spoon of sesame oil
2 table spoon of soy sauce
1 table spoon of mirin
1 table spoon of agave syrup
1 tea spoon of lime juice
1 tea spoon of sea salt
A pinch of white pepper
A handful of coriander stalks chopped finely
A thumb nail size ginger peeled and chopped finely
1 inch leek (green bit) chopped finely
A pinch of chilli flakes or 1cm fresh red chilli chopped finely
3 table spoons of water
(Process)
Soak 2 cups of rice in 2 cups of water (use the same cup) for 20-30 minutes in a saucepan.
After soaking rice, bring it to boil, put a sheet of tin foil or a cloth to make it air tight and place a lid over the top. Simmer for 10 mins at low heat - don't open the lid or steam will escape and change the rice consistency. After 10 mins, switch off the heat and keep the lid on for further 10 mins - this is when rice gets fluffy.
Combine flour, salt, white pepper and turmeric on a plate, cut tofu in slices, coat each slice in the flour mix.
Heat oil in a saucepan at high temperature.
Fry tofu slices until crispy on each side.
Place tofu on kitchen towels.
Mix all the ingredients for dressing and taste to adjust flavours to your preference.
Wash spinach and beansprouts, leave in a sieve to drain.
Place fried tofu slices in a saucepan, then pour in the dressing (save a table spoon of this dressing for drizzling directly later). Cook fried tofu in the dressing on a hob with a lid on at medium heat for 5 mins, avoid tofu from sticking to the bottom by stirring gently.
Take out tofu and place in a bowl and leave some liquid in the saucepan.
Throw in spinach and bean sprouts in the same saucepan and cook in the liquid at high heat for 1 minute with no lid.
Dish out steamed rice in a bowl, place tofu, spinach and bean sprouts on the rice and spoon over some of the dressing saved earlier. Eat while hot, bon appetit!
I hope you enjoy cooking and eating these lovely food. Feel free to ask any questions about the processes.
Cooking is my way to spread LOVE.
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