Back where it all began!
Yoga was my entry point into this fascinating world of well-being, fitness and health. In 2002, as a soon-to-be mum, I experienced, for the first time, Hatha yoga. I found this form of yoga ideal for my situation as a pregnant woman, with its emphasise on correct and purposeful breathing, pregnancy pain relief, and a glimpse of the sense of inner peace that yoga is renowned for. After the birth of my first child, my practice moved to an Astanga style of yoga, and this has remained my primary practice ever since. During that journey, I have been fortunate enough to have learnt from, and trained under, some of the most respected instructors in the yoga world, such as Maty Ezraty, Jani Jaatinen, and Louise Ellis, and many more. From all this experience, I have shared and guided my students, of all ages and sizes, through a variety of styles of yoga, including Hatha, Astanga, Yin, and Flow yoga. A vital aspect of my teaching style in yoga includes the promotion of mindfulness and meditation, which originates from my own life-practice as a Theravada Buddhist. For this, I am grateful to my teachers, Ajahn Brahmavamso, Ajahn Sucitto, and Ajahn Brahmali. |
Movement, mobility, flexibility & body weight training
Classes in this area can be group or private, workshops or courses, or just one-time-only classes, depending upon the client’s needs and goals.
The benefits of these classes are numerous, and include:
|
But what are these classes about? Here’s a brief overview of the elements involved to help you understand.
Flexibility is the ability of muscles to lengthen passively through a Range of Motion (R.O.M.). In everyday life we don't really need extensive flexibility, and what is enough depends on our personal circumstances and needs.
More flexibility is not always better! Too much flexibility increases the chances of joint damage, because some tightness is needed to hold the joints in place.
Time, again, plays a significant role in flexibility. Changes in flexibility can be momentary or prolonged. Often, the limitations that we may experience in flexibility can be held in our conscious and sub-conscious mind, which may include fear, cautiousness, etc. Therefore, flexibility goes beyond the mere physical aspects of our being, and is influenced by our emotional, mental, as well as our physical worlds.
Flexibility is the ability of muscles to lengthen passively through a Range of Motion (R.O.M.). In everyday life we don't really need extensive flexibility, and what is enough depends on our personal circumstances and needs.
More flexibility is not always better! Too much flexibility increases the chances of joint damage, because some tightness is needed to hold the joints in place.
Time, again, plays a significant role in flexibility. Changes in flexibility can be momentary or prolonged. Often, the limitations that we may experience in flexibility can be held in our conscious and sub-conscious mind, which may include fear, cautiousness, etc. Therefore, flexibility goes beyond the mere physical aspects of our being, and is influenced by our emotional, mental, as well as our physical worlds.
Generally, in our everyday lives, we need greater levels of Mobility than flexibility.
Mobility training combines all the aspects of flexibility with strength. It is the capacity we have to control and produce movement. Movement is needed to correct any potential mobility issues we may carry, as well as to increase our Active Range of Motion (AROM). Usually our ROM is greater than our AROM, but if the gap is significant, then problems are likely to occur, such as a greater susceptibility to injury. This is why it is important for us to work towards increasing our AROM by using, for example, mobility exercises! Such mobility exercises are usually carried out using only our bodyweight.
Bodyweight training can be an ideal way for beginners to be introduced to the world of strength training. They are very accessible, convenient, and modifiable exercises, without the need of equipment or a gym to train in. These exercises are suitable for combining cardio and strength training, and they increase body awareness, developing balance, stability, flexibility and control.
Good Movement feels good! Movement training is about finding and developing new ways to teach our bodies to perform in expected, as well as unexpected, situations. It develops our ability to react in a variety of ways, and it utilizes our innate creativity and originality.
In movement training, we start by practising different movements in isolation, such as ‘animal walks’ (crawling, twisting, squat walking, jumping, rolling, balancing etc.). We then learn to integrate these movements into flowing sequences, and finally we create improvised, personally unique flow workouts.
Mobility training combines all the aspects of flexibility with strength. It is the capacity we have to control and produce movement. Movement is needed to correct any potential mobility issues we may carry, as well as to increase our Active Range of Motion (AROM). Usually our ROM is greater than our AROM, but if the gap is significant, then problems are likely to occur, such as a greater susceptibility to injury. This is why it is important for us to work towards increasing our AROM by using, for example, mobility exercises! Such mobility exercises are usually carried out using only our bodyweight.
Bodyweight training can be an ideal way for beginners to be introduced to the world of strength training. They are very accessible, convenient, and modifiable exercises, without the need of equipment or a gym to train in. These exercises are suitable for combining cardio and strength training, and they increase body awareness, developing balance, stability, flexibility and control.
Good Movement feels good! Movement training is about finding and developing new ways to teach our bodies to perform in expected, as well as unexpected, situations. It develops our ability to react in a variety of ways, and it utilizes our innate creativity and originality.
In movement training, we start by practising different movements in isolation, such as ‘animal walks’ (crawling, twisting, squat walking, jumping, rolling, balancing etc.). We then learn to integrate these movements into flowing sequences, and finally we create improvised, personally unique flow workouts.
‘Minna has opened up a totally new journey for me to train and stay fit. Her hunger and interest to always explore new forms, exercises and styles in her class really got me hooked. In her classes you will always learn something new about your body and discover weaknesses or tensions that need attention. In her combination of yoga, mobility and movement exercises, she takes you through a very holistic training.’
Melanie Wendland
Personal Training
In the summer of 2017, after a year’s intensive training with the Personal Trainer Akatemia in Helsinki, I became a qualified Personal Trainer.
I currently work with a wide range of clients who have a variety of goals and aspirations. However, I feel that my speciality is in working with clients who need to develop their mobility and flexibility, as well as clients that are new to strength training. I am not a promoter of ‘quick fix’ solutions, and I expect my clients to be dedicated to a long-term process of development and commitment to achieving their goals. |
‘I have enjoyed working with Minna very much, first as my yoga teacher (using a variety of practices) and later as my personal trainer. Minna is highly knowledgeable, looks to enhance the holistic experience of her students, and provides tailor-made programmes with high level of detail to suit individual needs. However, what I love the most about Minna's style is her approachable attitude and her sense of humour. To be able to workout hard while having fun is a rare and valuable combination. I would therefore strongly recommend Minna to all potential clients.’
daniel bosch
Corporate Classes
A growing number of conscious-minded companies are looking for ways to support the well-being of their employees through offering corporate classes to their teams. The benefits of these classes will provide a reduction in levels of stress, anxiety, fatigue, as well as risk of disease and illness, whilst increasing levels of energy, focus and concentration, overall health and fitness, and making a more productive, healthier and happier crew!
So far, I have been meeting this need by providing classes to the companies either right before or straight after their working day, or sometimes during their break times. This provides an easy and accessible way for employees to access health-based activities with minimum disruption to their regular day. These classes can be provided to companies with as little or as much equipment as the situation requires or provides. Classes can be offered were only a yoga mat each is enough! The classes are usually taught on the company’s own premises, in a variety of spaces – no special exercise space is required. Also, classes can be taken away from the company’s own premises and taught in a local park, sports area or another convenient location. Setting up corporate classes is done with the company’s schedule, facilities and requirements in mind, and flexible planning and options are offered in this regard. In the Helsinki area, I've provided corporate classes to companies such as Supercell, Stara, Sitra, M4ID, Mothership Of Work, FJORD, Oy Gard AB, as well as the Swedish Embassy. |
‘My yoga classes with Minna McHale have been extremely helpful. As a software engineer, I am sat in front of a computer for many hours each day, which has caused me back pain and posture problems. However, since I've started attending Minna's classes, I have noticed a marked improvement in my back. Minna's classes also help me to relax and become fresh, ready to start my working day. Minna's yoga programmes have be designed to specifically focus on helping us the most as office workers. Consequently I unreservedly recommend Minna as a corporate yoga instructor.’
Jonatan Chagas, Supercell
‘I have been in Minna's yoga classes for several years with no interruption. I believe, her excellent teaching method maximizes the benefits of yoga practices. She is very clear and precise in describing and showing all the poses. She provides several alternatives for more advanced poses, so that participants of all levels can benefit up to their own capabilities. Minna carefully monitors each participant to ensure that the instructions are well-understood, and no one is doing wrong or pushing too hard. In addition to physical exercises, Minna taught me innumerable lessons on the ethics of participating in a yoga class and integrity.’
Shahab Basiri
”Minnan lämminhenkisessä ohjauksessa olen löytänyt uusia liikeratoja ja läsnäoloa. Hän ottaa opettajana kaikki tasapuolisesti huomioon ja panostaa huolella jokaisen harjoituskerran sisällön suunnittelemiseen ja ohjelman vaihtelevuuteen.”