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Maria-Stefania | Yoga for Women 50+

@theomworks

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Yoga for women 50+
Strength. Ease. Confidence.
Taught with 15+ yrs experience
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I thought I’d take you along for a day in my life as a yoga teacher in NYC🧘‍♀️

Although there are moments that stayed off camera - lunch with my friend, grocery runs, or my occasional afternoon siesta.

Lately i’ve been learning how to keep my days full but not rushed. That balance is everything 🤍

#zoomyoga #privateyogateacher
#NYCyoga #YogaOver50 #dayinthelife taken in New York, New York by @theomworks

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6 months ago

Time is precious when you have a fast-paced lifestyle and all the balls are in the air ⏰ ⁣
Or even on vacation you can get too busy relaxing with family, with little time left for your practice ⛱️👙
⁣
Here’s how 𝗭𝗲𝗻 𝗶𝗻 𝗧𝗲𝗻 can help if you’re in need of:⁣
💥a kick-in-the bum to start the day ⁣
💥a midday refresher to get over the lunch slump ⁣
💥a relaxing, stretchy wind-down in the evening⁣
⁣
The 3 bite-sized classes that I’ve created, are power-packed with all the benefits of a full-length practice. 💪⁣
⁣
Just 10 effective minutes to: ⁣
⁣
💛Ignite your strength ⁣
💛Boost your energy levels ⁣ ⁣
💛Unlock your inner peace⁣
⁣
If you want 𝗙𝗥𝗘𝗘 access to tone, energize, and unwind, send me a DM to get the link ASAP ⁣
⁣
PS Tag a friend who could use some "𝗭𝗲𝗻 𝗶𝗻 𝗧𝗲𝗻" and spread the yoga ❤️ taken in New York City by @theomworks

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3 years ago

Hi! I’m Maria-Stefania and above all, I am a yoga instructor, but here are some things you may not know about me.

👠 After being inspired by fashion magazines, I worked as a photo editor for over 2 decades. This career took me all over the world and surrounded me with fascinating, creative people.

🧘‍♀️ While I still love fashion, more often than not, you’ll find me in leggings and a tank top these days. No shoes on my feet!

✈️ Thanks to my careers in yoga and fashion, I have been fortunate to travel to many amazing locations. But Greece is always my happy place. Home to me🇬🇷

📚 I became interested in yoga after finding a 1950s edition of the "Autobiography of a Yogi" by Paramahansa Yogananda. It is still my favorite read and I can’t recommend it enough.

✨ These days I gain my inspiration from all of the incredible people I meet through teaching. I love getting to share the gift of yoga and seeing how it transforms my clients’ lives!

What about you? What’s something people don’t know about you? taken in New York, New York by @theomworks

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4 years ago

Can you get from Warrior 3 to the floor and back with control?

Warrior 3 → hands to the floor → knee to chest → back to Warrior 3.

It takes strength, but strength alone won’t get you through it.

You need strong glutes and thighs, stable hips, a steady core, balance, coordination and enough mobility to connect the transitions.

And that's the part I like: adaptability.

Can you adapt when the movement doesn’t go exactly as planned?

That matters in yoga, and it matters in everyday life too.

We don't only want to practice the things we already know we can do. Sometimes it's good to give her body and mind something unfamiliar to figure out. .

Movement inspired by @oldschoolmoves

💛𝗙𝗼𝗹𝗹𝗼𝘄 𝗳𝗼𝗿 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝘆𝗼𝗴𝗮 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 𝟱𝟬+

🧘‍♀️𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝘂𝗶𝗹𝗱 𝘁𝗵𝗶𝘀 𝗸𝗶𝗻𝗱 𝗼𝗳 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗯𝗮𝗹𝗮𝗻𝗰𝗲, 𝗮𝗻𝗱 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲, 𝘁𝗮𝗸𝗲 𝗮 𝗹𝗼𝗼𝗸 𝗮𝘁 𝗺𝘆 𝙎𝙩𝙧𝙤𝙣𝙜 𝘼𝙜𝙖𝙞𝙣 𝘼𝙛𝙩𝙚𝙧 𝟱𝟬 𝗺𝗶𝗻𝗶-𝗰𝗼𝘂𝗿𝘀𝗲

#YogaAfter50 #yogaforstrength #lnycyogateacher #nycyoga #yogaover50 taken in New York, New York by @theomworks

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5 days ago

My bag contains the usual suspects: keys, phone, glasses, and wallet.

Then there’s the stuff that gives away what I do for a living: yoga mat, blocks, water bottle, a belt, and my homemade mat spray.

You can learn a lot about a woman from what’s in her bag. Mine says I teach yoga, I like a clean mat, I can’t see without my glasses, and I walk everywhere.

The make-up you don't see lives in its own little
bag inside the bag which didn’t make the final cut. 💄

Also not pictured: my laptop, Kindle, and all my chargers.

Basically, I’m packed for a weekend I haven’t booked.😂

If you’re over 50 and want to stay strong enough to carry your own bag up the subway stairs without thinking twice, I’m glad you’re here. I teach strength-based yoga for women 50+. Follow along.

What's the one thing that's ALWAYS in your bag? Tell me below. I need to know I'm not the only one 😊

#YogaAfter5 #YogaForStrength
#NYCYogaTeacher #yogaover50 #nycyoga taken in New York, New York by @theomworks

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7 days ago

If you want a strong core but don't like crunches, try this.

You'll feel it in your belly first, then your shoulders and arms, and then your hips as they lower side to side.

🧘‍♀️In yoga, strength means staying with a shape while your breath keeps moving, so the slower you go, the more you feel.

Keep a block or pillow squeezed between your knees, which brings your inner thighs into the work too.

🐻down dog to bear
🐻bear with alternating hand lifts
🐻hip drops, side to side

Take 2 slow breaths in each shape, then repeat 3-5 rounds. I sped up the video, so let your own breath decide the pace.

❣️I have 3 open seats in my Zoom classroom Wednesdays at 6:30pm EST, and your first class is 𝗳𝗿𝗲𝗲
DM me the word 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬 (or drop it below 👇) and I'll send you the details.

#YogaOver50 #CoreYoga #nycyoga #zoomyoga #TheOmWorks taken in New York City by @theomworks

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8 days ago

I’m still mentally swimming in the Aegean while physically sitting in my New York apartment with a cup of chai.

There is a useful Yoga idea for moments like this: 𝙖𝙥𝙖𝙧𝙞𝙜𝙧𝙖𝙝𝙖, or non-clinging.

Appreciate what’s here without trying to keep it from changing.

I can miss summer and still enjoy my tea.

On the mat, we move, we breathe, and then we get quite enough to notice where we are.

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗺𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝘁𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻 𝗯𝗮𝗰𝗸 𝗶𝗻𝘁𝗼 𝗮 𝗳𝗮𝗹𝗹 𝗿𝗼𝘂𝘁𝗶𝗻𝗲, 𝗰𝗼𝗺𝗲 𝗷𝗼𝗶𝗻 𝗺𝗲.

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 𝟲:𝟯𝟬 𝗽𝗺 𝗘𝗧 𝗼𝗻 𝗭𝗼𝗼𝗺,
I keep the group small, capped at 10 students.

𝗗𝗠 “𝗭𝗢𝗢𝗠” 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀🧘‍♀️💪

#YogaAfter50 #zoomyoga #YogaForStrength #nycyoga #nycyogateacher taken in Manhattan, New York by @theomworks

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12 days ago

Yoga can do a lot more than improve flexibility.

These are 4 poses I come back to when I want to build strength, balance and control.

𝗣𝗹𝗮𝗻𝗸 for the upper body and core.
𝗟𝗼𝗰𝘂𝘀𝘁 for the muscles along the back of the body.
𝗪𝗮𝗿𝗿𝗶𝗼𝗿 𝗜𝗜𝗜 for strength and balance.
𝗖𝗵𝗮𝗶𝗿 𝗣𝗼𝘀𝗲 for the legs and hips.

You can hold them, you can move through them.
And you can change the variation to make each one more or less challenging.

That’s one of the reasons I love using yoga for strength as we get older.
That’s where yoga can get surprisingly strong.

Save this and try these 4 in your next practice.

And if you want someone to guide you through short strength-focused yoga routines, my Strong Again After 50 mini-program gives you five short practices you can do at home.

Link in bio.
If you like this kind of strength-focused yoga but want someone to take you through the whole practice, that’s exactly what I created Strong Again After 50. Five short practices you can follow at home.

𝗟𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼. 🧘‍♀️💪

#YogaAfter50 #YogaForStrength
#NYCYogaTeacher #NYCYoga #StrongAgainAfter50 taken in New York City, N.Y. by @theomworks

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13 days ago

After 50, your hips need more than a stretching routine.

I teach these 4 yoga transitions in class because they challenge the hips in different directions while asking you to stay strong and in control.

👀More strength built for 50+ bodies, every week? Follow so you don’t miss it.

💪 Want a full week of this kind of work? Strong Again After 50 is in bio, 5-days, 20- minutes a day. taken in Manhattan, New York by @theomworks

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16 days ago

I'm working on that last one.

My new thing makes a LOT of noise.

Except you can't hear it here. 🙃

I'm bringing sound meditation into my yoga teaching. Which means a gong is now on my Xmas list 🎅

Which one of these rules are you keeping? 👇

#TheOmWorks #NYCYogaTeacher #NYCYoga #YogaOver50 taken in New York, New York by @theomworks

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17 days ago

Here's the part we don't talk about enough:
Your hands are part of your mobility.

Not just your hips, shoulders, and spine.

Your hands work all day long: gripping, typing, carrying, cooking, gardening, painting, pushing, pulling.✋✋

And they're working in your yoga practice, too.

Think Downward Dog. Plank. Tabletop. Getting yourself up from the floor.

This isn't hand massage. We’re giving the small joints and tissues if the hands some deliberate movement and attention.

I'm doing this with the lovely Aafreen, who's only 29 and doesn’t need it yet. But that's rather the point.

Taking care of your mobility before you need to repair it later is a pretty good strategy. 😊

👯Follow for yoga that helps you stay mobile, strong, and independent at every age.

#yogamobility
#TheOmWorks #NYCYogaTeacher #NYCYoga YogaOver50 taken in Manhattan, New York by @theomworks

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18 days ago

You still can! 🎯
Your spine has 24 moving segments, and a lot of us move it as one piece. piemost days we use it like one board. This squat to roll-up asks it to move one at a time.

This is one of my favorite ways to wake up the hips, back and hamstrings together.

Lower into a squat, reach for the floor, then roll up slowly, stacking one vertebra on the next, head last.
8 to 10 slow reps.

Does the floor feel far away? Hands on blocks, or lower towards a stool.

👯 Send this to a friend who could use a slow morning stretch, then do it together.

#yogaover50 #NYCyogateacher #nycyogateacher #YogaForWomenOver50 #yogamobility taken in New York, N.Y. by @theomworks

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19 days ago