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YOGA MANDALA SCHEDULE

YOGA MANDALA SCHEDULE

December 5, 2021

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irana Fouroulis

Bring SUBLIME To Your City: Organise a One Day Wellness-Reset Immersion In Colab With Me

The Sublime Femme Podcast by Irana Jian

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iranajian

800+ lives changed
NS Balance=Radiance
Yoga Therapy & Personal Transformation Expert ✵ Start your 3-Day Reset ↓ 3 Lives/week: Somatics•Tips for Calm

It’s not only what you do but how you do it. Le

It’s not only what you do but how you do it.

Let me know what you 🤔 think.

#adrenalfatiguerecovery #burnoutprevention #burnoutrecovery #adreanal fatigue

Slow is not weak. Slow is wise. Your body knows t

Slow is not weak. Slow is wise.

Your body knows this.

It’s your mind that keeps rushing, proving, performing.

But wisdom? Wisdom moves slowly. Observes. Breathes. Chooses with intention.

The women who stay juicy into their 50s, 60s, 70s? They learned to honor slow.

Not because they gave up. Because they woke up.

Stay juicy ♾️

#burnoutrecovery #slowlifestyle

Real talk: You're draining your energy every singl

Real talk: You're draining your energy every single day and calling it strength.

That’s what’s ageing you faster than time ever could.

This is going to sting. But you need to hear it.

If you want to stay strong, juicy, and joyfully alive over 40, 50—and beyond here's the one thing you need to know:

LESS IS MORE.

Less doing. More being.
Less running. More presence.
Less on your plate. More life in your body.

Reassess your busy schedule. Choose calm. Stay juicy.

👇 Comment LESS is MORE if you're ready to subtract instead of add.

Your plate is full. But are YOU? Your full calend

Your plate is full. But are YOU?

Your full calendar is your hiding place?

Stay with me.

If you’re always DOING, you never have to FEEL.
If you’re always BUSY, you never have to BE.

That overwhelm? That’s not coming from your to-do list.

It’s coming from the fact that somewhere along the way, you lost yourself because you learned:

Your worth = your output.

And now you’re running yourself into the ground trying to prove you matter.

But here’s what your body knows (even if your mind won’t admit it):

You don’t have to earn being.
You don’t have to earn worthiness.
You don’t have to DO more to BE enough.

Less on your plate. More life in your body.

What if reassesing your day and SUBTRACTING wasn’t failing? What if it was healing? Freeing?

👇 Honest question: What are you avoiding by staying so busy?

Drop it in the comments. No judgment. Just truth.

I see you.
Irana

#BurnoutRecovery #NervousSystemRegulation #lessismore #doless #midlifewisdom

Do you wake up exhausted... even after sleeping 8

Do you wake up exhausted... even after sleeping 8 hours?

I used to. For years, I woke up exhausted.

Until my body forced me to stop. When I burned out. And I connected the dots of what 20 years of yoga had taught me.

Your body is designed to run on 90-minute energy/rest cycles. This is real science - ultradian rhythms.

Energy for 90 minutes. Rest for 20 minutes. Cycle repeats all day.

But here's what most of us do: We override the rest phase. We push through. Coffee at 10am, sugar at 3pm, wine at 8pm, just to make it through.

When your nervous system is dysregulated? There IS no rest phase anymore. It's stuck in fight-or-flight. All. Day. Long.

This isn't just exhausting. This is burning through your deep life force. Your adrenals are shot. Your hormones are chaos. Your body forgot how to REST.

And this is why 40-60% of midlife women are burnt out right now. Not because we're weak. Because our nervous systems are stuck.

Do you feel the shift with what we just did?

Feel that? That's your nervous system starting to shift from sympathetic to parasympathetic. From fight-or-flight to rest-and-digest.

This is what I call Mikro Yoga Therapy. Not hour-long classes. Just 3-5 minutes of intentional movement that actually regulates your system."

But you have to do it slowly

Here's what to do starting today:
Every 90 minutes, set an alarm. Non-negotiable 10-minute break.

Do this breathing exercise every 90 minutes. Notice what shifts.

Because NS Balance = Radiance.

When your nervous system is balanced, your energy returns, your mind clears, and you feel ALIVE again."

Save this. Try it today. And if you want the full system for retraining your nervous system - I'm opening my 8-Week Reset Process in September.

Let me know in the comments what is shifting? How you feel?

I see you.
Irana

#nervoussystemsupport #burnoutrecovery

Do this if you want to start feeling like yourself

Do this if you want to start feeling like yourself again.

Here’s what to do starting today:
Can you do it now with me?

Hand on heart, breathe in through the nose 4 counts, out through the mouth 8 counts, for 5 minutes - this relaxes & activates your vagus nerve.

Because NS Balance = Radiance.

When your nervous system is balanced, your energy returns, your mind clears, and you feel ALIVE again.

Tomorrow: Every 90 minutes, set an alarm. Non-negotiable 5-minute break. Repeat this.

In the car, the rest room, the office, in your bed… while cooking. Just do it!

Let me know in the comments how you feel, how you sleep and how you wake up next day.

This is just the beginning ♾️

I see you.
Irana

#resetprocess #burnoutrecovery #nervoussystemsupport

🌼I don’t drink chamomile to relax. I drink it

🌼I don’t drink chamomile to relax.
I drink it to interrupt the stress → inflammation loop in my body.

This afternoon I was collecting fresh chamomile from my garden—like I do every year.

And it reminded me of something i want to tell you:

Your inflammation often starts in your nervous system disregulation.

When your body is stuck in stress (fight, flight, freeze):

→ your stress response stays activated
→ cortisol rhythms become dysregulated
→ your system loses its ability to regulate inflammation properly

Over time, this creates chronic low-grade inflammation in the body

And this is where chamomile is powerful in a very quiet way…

It contains compounds like apigenin that:

→ calm brain activity through GABA pathways
→ regulate the stress response (HPA axis)
→ reduce inflammatory signals in the body

So it works on both sides of the loop:

• calming the nervous system
• softening inflammation

But the real medicine?

It’s not just the plant.

It’s the moment you pause…
the warmth…
the message your body receives:

“I’m safe enough to soften.”

This is how the body begins to regulate again.
This is how inflammation starts to quiet.

Not through force.
Through repeated safety.

If your body feels inflamed, tired, or constantly “on”…

Don’t start with fixing everything.

Start with one signal of safety today—
even if it’s just a cup of chamomile and 5 minutes of stillness.

And if you’re ready to go deeper into restoring your rhythm →
Begin your reset (link in bio)

I see you. 🌼
Irana

#adrenalfatigue #SomaticHealing #BurnoutRecovery #NervousSystemHealth #MidlifeWomen

Are you burnt out or just tired? Here’s how to

Are you burnt out or just tired?
Here’s how to tell the difference.

Tired means you need rest.
Burnt out means rest doesn’t help anymore.

If you’re sleeping 8 hours and still waking up exhausted...
If a weekend off doesn’t restore your energy...
If you feel like you’re running on fumes no matter how much you “take care of yourself”...

You’re not lazy. You’re not failing. Your nervous system is dysregulated.

Comment “BURNOUT“ if this is you ܤ

Here’s what most women don’t understand about burnout:

It’s not just physical, mental or emotional exhaustion. It’s a physiological state where your nervous system gets stuck in survival mode—and no amount of willpower or “self-care Sundays” can override biology.

Your nervous system wasn’t designed for the constant stress of modern midlife. It’s stuck in overdrive—and you need specific lifestyle & practices to help it remember how to regulate.

The good news: Your nervous system can be retrained. Recovery is possible. And it doesn’t require medications or years of therapy.

It requires understanding how your nervous system works and giving it what it actually needs to restore balance.

Over the next few weeks, I’ll be sharing the science, the tools, and the pathway to recovery.

If this resonates, comment “BURNOUT” below so I know you’re here.

I see you, and I’m going to help you find your way back to energy, clarity, and feeling like yourself again.

I see you.
Irana ܤ

#BurnoutRecovery #NervousSystemRegulation #MidlifeBurnout #AdrenalFatigue #ChronicExhaustion

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