"There is one thing that, when cultivated and regularly practiced, leads to deep spiritual intention, to peace, to mindfulness, clear comprehension, to vision and knowledge, to a happy life here and now, and to the culmination of wisdom and awakening. And what is that one thing?
It is mindfulness centered on the body."
-The Buddha
mindful flow yoga
Mindful Flow Yoga is a transformative practice that weaves ancient yogic wisdom, mindfulness, somatic movement therapy, and the latest insights from the psychobiology of stress, resilience, and nervous system regulation. This integrative approach offers a whole-istic, experiential process for physical, emotional, and spiritual well-being.
More than physical postures, Mindful Flow embraces what the body needs in each moment—whether calm, energy, nurture, or release. By moving out of the head and into the body, it invites practitioners to attune to sensations, breath, and emotions. This process creates space to express and process stuck emotions, stress, and tension with curious compassion, fostering nervous system resilience and balance over time.
Embodiment + Mindfulness + Spirituality + Science = A WHOLE-istic Yoga Practice
Mindful Flow invites a connection with the body’s internal wisdom, focusing on how movement feels rather than how it looks. This playful, compassionate exploration allows practitioners to honor their body’s needs—whether through grounding stillness, breathwork, energizing movement, or a blend that helps release stuckness and metabolize stress naturally.
Rather than seeking to eliminate stress, Mindful Flow embraces it with curiosity and acceptance. Engaging with the body’s primal language of sensation and movement, every feeling is welcomed as a wise guest. Over time, this embodied mindfulness expands our capacity to be with ourselves amidst the chaos, navigating our inner landscape as well as life’s challenges—whether discomfort, ease, intensity, pleasure, conflict, or even overwhelming emotions—with embodied presence, greater clarity, resilience, nurture, and self-compassion – this is what it means to regulate our nervous system.
This moving meditation creates a safer, judgment-free space where every movement is an offering. Practitioners are encouraged to trust their sensations and needs without pressure to interpret, analyze, or perform. By letting the body guide, tension start to soften, unprocessed emotions and physiological energies(stress activation) arise to be expressed, and the body’s innate wisdom comes alive.
Our body holds emotions, memories, survival stress, and untold stories. Through intuitive, embodied movement, we can release tension, access inner wisdom, strengthen the body-mind connection, and transform what feels stuck.
This practice is not about how it looks—it’s about how it feels. Stories we attach to feelings often keep us stuck, creating tension, stagnation, and even dis-ease. Mindful Flow invites us to let our body guide us in this dance of choosing what wats to happen and moving organically between states of contraction and expansion, stillness and flow, settling and energy, at our own pace.
By stepping away from overthinking and analysis, we cultivate a grounded presence, that reconnects us with the innate wisdom of our body and our true Self – bringing us home to a state of aliveness and connection.
This journey becomes a homecoming to authenticity and fulfillment, where we gain agency, clarity, and freedom from habitual patterns of “doing”, urgency, over-thinking or striving.
We’re reminded of what our ancestors knew well: mindfully experiencing the body and feeling what arises within it—without clinging or resisting—is essential to physical, emotional, mental, and spiritual well-being.
Mindful Flow welcomes all parts of ourselves, even judgment, avoidance, or comparison, as opportunities to explore our inner landscape. By listening to these thinking patterns, we uncover their protective wisdom and begin to connect to our empowered choice – choosing how to respond on purpose and aligned to our values, needs, and hearts desires- return to a state of connection – with ourselves, our communities, and the world around us.
This is an invitation to embark on a journey to reclaim your aliveness, authenticity, remembering who we truly are 🩷 and feeling good in your own body- you deserve it.
Come befriend your vagus nerve and experience the power of coming together and practicing in community in a safe and compassionate container.
Yoga, Vagal Tone, and Self-Regulation
Yoga interacts directly with the vagus nerve, and emerging research highlights its role in improving vagal tone, which enhances our body’s capacity for self-regulation and resilience in times of distress. A high vagal tone supports stress adaptation, natural stress release, and true rest. Nervous system regulation is not about constant calm but about knowing when to up-regulate (add energy) or down-regulate (sooth and calm) based on what our body genuinely needs. The use of constant calming techniques have been shown to interrupt natural biological processes, leading to internalized stress, emotional suppression, disconnection, and dis-ease.
Mindful Flow encourages meeting ourselves where we are, building the capacity to stay grounded, connected, and aligned with our true nature, no matter the internal or external circumstances. Over time, this practice fosters smoother transitions between the sympathetic (activation) and parasympathetic (restoration) systems, promoting resilience and inner balance.
The Practice
Mindful Flow invites us into a sensual dance that shifts our inner rhythms of breath, the natural ebb and flow of stress and rest, movement and stillness, expansion and contraction. Practitioners are encouraged to explore likes and dislikes, follow inner impulses, and cultivate compassionate curiosity. Through this mindful embodiment, we learn to regulate our nervous system with support from the vagus nerve and the power of coming together and practicing in community in a safe and compassionate container.
Mindful Flow Yoga is a journey toward embodied awareness, agency, and empowerment. We learn to metabolize stress, listen to the body’s wisdom, and reconnect to the natural flow of life. With a strong, unshakable core, we meet life in all its forms with resilience and presence, coming home to our True Self.
Mindful Flow is Informed by:
Mindful Flow is rooted in Hatha Yoga and Yoga Philosophy, Applied Polyvagal Theory, Trauma Healing Yoga (TCTSY)—an evidence-based treatment for complex trauma grounded in trauma-informed care, trauma theory, attachment theory, neuroscience, and yoga. It also integrates principles of Trauma-Sensitive Mindfulness, Somatic Psychology, and Somatic Movement Therapy, alongside breakthroughs in the psychobiology of stress, trauma, and the autonomic nervous system.
you deserve to feel good in your own body.
why all the hype about the vagus nerve
Often as modern humans, our natural biological process of completing stress cycles is disrupted by our busy culture and societal conditioning. Many of us can become disconnected from our body, spending more time “in our head,” or even feeling drawn to constant doing, over-thinking, urgency, and drama. This disconnection gets in the way of our the body’s ability to release stress fully, keeping us in cycles of tension, bracing patterns, and preventing true relaxation and resilience.
The vagus nerve is central to how our body and mind habitually respond to stress and find calm, balancing our autonomic nervous system by acting as a “brake” to help us return to a state of relaxation and regeneration after the inevitable challenges of life.
Current research underscores its critical role in regulating heart rate, digestion, immune function, and emotional processing, making it key for overall resilience. Higher vagal tone is associated with greater adaptability to stress, faster recovery, and improved mental health, while lower vagal tone has been linked to anxiety, stress reactivity, and slower recovery times.
New science also emphasizes that the vagus nerve supports both calming and up-regulating responses, allowing us to shift between states of rest and engagement as needed. This balance enables us to be more energized and focused when required and more relaxed and restorative when at rest. Practicing Mindful Flow Yoga with consistency builds this balance over time, strengthening the body’s natural ability to regulate and respond to life’s challenges. Through this practice, we develop a well-regulated nervous system, supporting emotional resilience, physical health, and a more integrated response to stress and recovery.
key principles:
- you are the expert of your experience
- your body is your greatest teacher
- choosing is MORE IMPORTANT than doing
- the aim isn’t on “perfecting” anything or achieving any goal
- practice of noticing, feeling, and listening to what is and greeting it AS IT IS – cultivating a non-judgemental compassionate curiosity
- there is no right or wrong way, your body is your guide
- invitation to notice, sense, or imagine the sensations and cues coming from your body, mind, and breath about the state of your nervous system
- present-moment awareness
- an invitation to explore having fun, play, explore, and allow to moving towards what feels good and NOURISHING
- the felt sense in the body, each yoga shape is an opportunity to explore your somatic (body) sensual experience
- following instinct and intuition
- practice of attuning to your needs and wants, that align with your authentic Self (deepening Self-intimacy)
- realising who you truly are at the center
- cultivating an unshakable core to be with both pleasure and challenge in life without being overwhelmed/disembodied (nervous system capacity + flexibility to feel, metabolise stress, and move towards rest and restoration).
in person group practice in Warsaw:
MONTHLY live virtual community practice:
If you want to join me for practice LIVE on YouTube, my next session is on 16th of November at 6pm Poland time CEST. You can check what time this will be in your timezone HERE
All you need to for the online practice is some comfortable clothes and a quiet space for practice and a mat if you have one. You don’t need any special yoga gadgets, you could use things around the house like books, pillows and towels can be great substitutes.
All live practices are donation based because I believe yoga should be accessible to all. You’re welcome to donate or just follow the link straight to the YouTube LIVEstream below:
I believe yoga is for EVERY body.
Hi I'm Olga your facilitator
I’m a certified yoga teacher specialising in therapeutic yoga (500 RYT, TCTSY-F)
All my classes are trauma-informed and open to all bodies, all abilities, and all identities.
You don’t need any prior yoga experience, physical fitness/ability, special equipment or trendy clothing.
During the practice, we’ll engage in the felt sense of the body, strengthening, balancing, playing + having fun, exploring what feels good and what doesn’t, breathing, building capacity + flexibility in the nervous system, organically releasing stress + tension, and cultivating the ability to rest and restore.
Mindful Flow Yoga emphasizes embodied mindfulness, self-compassion, and returning to oneself over and over again because I deeply believe that our body is our best teacher, resource, and friend.
mindful flow yoga might be for you if:
• you’re looking to inhabit your body more deeply and learn to speak it’s language
• you’re looking for a non-judgemental space where there are no goals to achieve or things to perfect
• you want to live a more embodied + mindful life
• you’re wanting to deepen your mind and body connection.
• you’re looking to befriend and regulate your nervous system
• you want to have fun, play, and explore your somatic (body) experience
• you want to move your body in a way that feels good + nourishing
• you’re ready to start cultivating an unshakable core to be with both pleasure and challenge in life without being overwhelmed (building nervous system capacity + flexibility)
• you’re looking for a way to release tension and metabolise stress organically
• you’re looking for a welcoming + safe enough space to practice
• you’re ready to build self-intimacy and embrace yourself more fully.
• you’re yearning to build a sense of community and connection in an inclusive + supportive environment.
• you want to deepen your ability to truly rest and regenerate
science, soma, and spirit.
embodied spirituality
I created mindful flow yoga with the intention of supporting folks in the process of connecting to the wisdom of their body, befriending their nervous system, and embodying their authentic Self.
My intention is to facilitate in a way that is inclusive, accessible, and trauma-informed. Which means, I believe yoga is for EVERY body, that your body is your greatest teacher, and that choosing is more important than doing.
I believe that when we slow down and attune into what we are experiencing in our body, the felt sense, with curious compassion, we begin walking the path towards synchronising and integrating body + mind + heart/spirit.
I believe that when we slow down and attune into what we are experiencing in our body, the felt sense, with curious compassion, we begin walking the path towards synchronising and integrating body + mind + heart/spirit.
Embodied spirituality involves coming out of the doing and thinking and into listening to what the body is saying and BEING present to what is. Wanting to disconnect is natural and very human, but when we totally ignore our body and don’t come home to ourselves it can keep up in cycles of suffering, anxiety, and fear. Looking outside of ourselves for relief or answers, often only creates more disconnection, confusion, and alienation from who we really are.
When was the last time you checked-in with yourself to see how you are REALLY doing right now? Then taking the time to pause and listen for the answer? (what arises? is there a feeling, sensation, emotion? if a tear wants to come, what would it be like to invite it?)
The more we are EMBODIED, the more our inner felt sense in one of safety, resource, enoughness, and wholeness, and it turns on our natural capacity as human animals to auto-regulate, heal, grow, and move towards caring and sharing with others. This is our nature, our innate goodness.
It’s in this state of flow, connection, and embodied presence that stagnant energy starts moving, trauma untangles, stress metabolizes, and we are TRULY alive.
The more connected we are to ourselves, the more we feel apart of this world and start to create a life of coherence, intimacy, belonging, synchronicity, peace, fulfilment, compassion, health, purpose, child like wonder, joy, pleasure, and holistic wellbeing.
you are resilient, capable, and inherently good.
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