Yoga | Pranayama | Meditation | Experiences
Beyond the noise, something steady calls you home.
Yoga Asanas
Asanas are the physical postures of yoga, practiced with awareness to connect body, breath, and attention. Beyond physical exercise, they cultivate stability and presence while preparing the body and mind for deeper, more subtle practices.
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Help correct posture and increase body awareness, reducing chronic pain and tension.
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Aid hormonal regulation by influencing the endocrine system.
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Improve strength, flexibility, and joint mobility, supporting musculoskeletal health.
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Enhance balance and coordination, reducing the risk of falls and injuries.
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Reduce inflammation and support immune system function.
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Improve stress resilience and emotional regulation.
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Facilitate the smooth flow of prana throughout the body.
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Prepare the physical and energetic body for pranayama and meditation.
Pranayama
Pranayama is the practice of conscious breathing techniques that influence the flow of prana, or vital energy. By regulating the breath, pranayama bridges the body and mind, creating internal balance and clarity.
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Help regulate the nervous system, reducing stress and anxiety.
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Improve lung capacity and respiratory efficiency.​
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Reduce symptoms associated with chronic stress and burnout.
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Support cardiovascular health and oxygen delivery to tissues.
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Enhance focus, emotional regulation, and mental clarity.
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Awaken dormant energy and enhance vitality.
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Balance energy levels, increasing vitality or calm when needed.
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Purify energetic channels (nadis), according to yogic philosophy.
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Prepare the mind for meditation by cultivating inner steadiness.
Meditation
Meditation is the yogic practice of turning awareness inward, allowing the fluctuations of the mind to gradually settle. Through sustained attention and observation, it cultivates inner silence, clarity, and a direct experience of consciousness beyond habitual thought patterns.
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Reduce stress-related mental and emotional reactivity.
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Increase gray matter density in areas related to learning, memory, and emotional regulation.
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Enhance neuroplasticity, supporting learning and adaptability.
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Reduce activity in the default mode network, linked to rumination and overthinking.
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Refine awareness of subtle sensations and inner states.
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Dissolve habitual identification with thoughts and emotions.
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Strengthen connection to the witness consciousness.
There was a time I felt lost, until yoga guided me back home to myself. My purpose now is to help others find their way too.
I spent ten years of my life investing all my time and energy into a single goal. After so much effort, the result simply never came.
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In the last three years of that period, I fought with all my strength not to give up, but the more I walked, the deeper my feet sank, and I wasn’t getting anywhere. I ended up feeling completely lost, without hope, without purpose. I no longer wanted to take care of my body or my health, and I had no energy or motivation to do anything.
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After some dark moments, I chose to live. I immersed myself in the world of yoga. This science, philosophy, and way of living brought me back to life. I found my center again and became stronger than ever, in body, mind, and spirit.
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I realized that simple changes in perspective and lifestyle can transform (and even save) lives. Today, I understand that my purpose is to share this knowledge and help others find and strengthen themselves too.
My formation in India
I completed my Hatha and Ashtanga Yoga Teacher Training (YTT 500) in India, after living in an ashram where I practiced daily from 5:00 a.m. to 7:00 p.m. It was a truly transformative experience.
Now, my classes follow the traditional Indian approach and include not only the physical postures (asanas), but also conscious breathing (pranayama), meditation, and the chanting of opening and closing mantras.
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I believe that yoga, in its full essence, is a powerful tool for transformation, nurturing the growth of both body and mind.
CLASSES
I’m currently in Verona, Italy, but distance doesn’t get in the way of our practice. I teach students from all over the world, and all you need is a square space just a bit taller than you and the desire to explore yoga. If you have that, you’re more than welcome to join my online classes.
Private
Personalized guidance tailored to your body, interests, and goals. Ideal for faster progress, individual attention, and practices designed just for you.
Group
Closed Group (your own group)
Create your own group with friends, family, or colleagues. A cozy, fun, and consistent practice with people you know.
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Open Group (join a group)
Join an existing group and practice with students from different parts of the world. A social and accessible option.
Beginners | 1h class
Intermediate/Advanced | 1h30 class
For private and group classes
Be notified when in person classes take part.
Advice for Online Classes
Although it's not mandatory, to fully benefit from the online classes, I advise you to:
​Use your computer or TV: This way, you can see me clearly and follow the instructions properly, ensuring correct alignment and safety during your practice.
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Use a speaker or earphones: This will help you hear the guidance clearly, even when you’re not looking at the screen, so you can stay focused and confident throughout the session.
Be in a quiet space: Choose a space free from interruptions, where you feel completely comfortable and safe to practice.
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Have your yoga mat: A yoga mat provides grip for your feet, cushioning for your knees, and a stable surface for all movements, helping you maintain balance and practice safely.
@mila.monteiro.yoga
What is Prana? (pt2)
In this series of videos, I explain the basics of what Prana is.
A fun class by the beach
A group of French friends and a Brazilian teacher practicing yoga in Portugal. The result: fun!
Doing what I love most
"When you're doing something which is aligned with the fundamental life process of who you are(...) then you don't need anything to motivate you(...)"
Sarve Bhavantu Sukhinah
May all beings be happy
@mila.monteiro.yoga
