Yoga. Healthy spine, quiet mind

You are invited to join my Yoga-for-the-Spine practice where you can take care of your body and mind in a relaxed and cozy atmosphere. I’m going to help you stretch your muscles crumpled by long seating and strengthen the weakened ones. Your body awareness is sure to improve through my attentive exercising. You’ll learn how to quiet your mind, retain mental balance and keep concentration. I’ll make you relax mentally and get yourself ready for new challenges. Your age and physical condition don’t matter at all. See you on the mat!

The practice is offered in Warsaw and in the Warsaw Metropolitan area – in Ustanów (Piaseczno district). For details look here Classes. You are cordially invited!

joga kręgosłupa Piaseczno Ustanów

About me

I have practiced yoga since 2008. By profession I am a graphic designer, a graduate of the Warsaw Academy of Fine Arts. I love to do graphic design but my body has been of a different opinion. For many years the body has been telling me that it’s time for a change. Sitting for a longer while has always lead to pain. I’ve had a couple of serious surgeries.  Pressured by discomfort, I have finally decided to look for a way out of that vicious circle of suffering. It is yoga, with its conscious bodily work, which has helped me so much that I want to share my experience with others. I’ve completed a postgraduate program with specialization in yoga and relaxation at the University of Physical Education (AWF) in Warsaw. I have also an international license of a physical recreation instructor with specialization in Hatha Yoga.

I’ve been practicing yoga for the spine based on Iyengar-Yoga and on academic yoga. I’ve had many teachers: Maciej Piłatowicz, Henryk Liśkiewicz, Janusz Szopa, Agnieszka Ulfik… The list could go on. I am very grateful to each of them, thank you all!

I am still perfecting my skills and have attended workshops conducted by Carrie Owerko, Father Joe Pereira and Rita Keller.

Feel invited to my classes! Especially when you are living with pain, with aching spine, with hip implant (I’ve had one since 2011). Or if you’re just low, tense or overwhelmed by daily life. Come over and we’ll look for peace and harmony together!

joga milano

What is yoga

Yoga is practical knowledge, a system of mental and physical practices originating from India. The system is diverse and multilayered and has undergone many changes, including those aimed at meeting the needs of Europeans. Through insight into one’s body Yoga helps sustain physical and mental health. Wisely used it can have therapeutic effects as well. This is best exemplified by my own tale! The Sanskrit word “yoga” means “yoke” or “union”. It reflects a deep connection, contact with oneself, with our mental interior as well as the outside world. The contact is achieved through understanding and confirmation of our inner and outer life.
The fundamental principle of yoga is called ahimsa which means “not to injure”. It applies to ourselves as well as to others.

What yoga is not

Yoga is not religion. It has nothing to do with our beliefs except one that says: Do not harm!
So have respect for yourself and others, for the world, and for your own shortcomings and limitations. Only then will you achieve – through a mindful and secure practice – the harmony and tranquility known as wellness. In consequence your spine will get better, muscles will become stronger, and so will your confidence and determination.


Yoga classes

Who can practice:
Adults of any age and physical condition.


Group practice:

the gym of the Kopernik Private School, Ustanów, ul. Główna 10.
See access map.

Monday and Thursday, 19:15-20:45
Saturday, 9:00-10:30

Culture Center Ursynów, Warsaw, Kajakowa 12b

Tuesday, 8.30-10.00
Tuesday 10.30-12.00 (people 60+)
Wednesday 20.00 – 21.30
Thursday, 8.30-10.00
Thursday 10.30-12.00 (people 60+)
Friday 18.30-20.00

Individual practice (also in English) in Mysiadło near Piaseczno or at your home.

Useful information

  1. The practice lasts 90 minutes and ends with relaxation.
  2. You practice barefoot, in a comfortable outfit that does not restrict movements. Socks are useful at relaxation time and so is a sweatshirt.
  3. Bring a yoga mat to class. Other props are available on site. If you forget or don’t have your mat, we have a few to hire for free.
  4. Don’t eat for at least 2 hours before practice.
  5. For your safety let the instructor know your state of health (pregnancy, diseases, ailments, surgeries, injuries). We will modify the practice to account for your individual limitations.
  6. Come some time before the class. The gym opens 15 minutes before practice. The venue is locked during the workout.
  7. If you get unwell during practice, notify the instructor immediately.
  8. Always practice yoga with respect for your body and for your limitations. Don’t compare yourself with others and don’t try to compete with them. Give yourself time. You practice for your own long-term benefit.

I wish you joy and fun in getting to know yourself through yoga practice!

All participants are asked to read the Practice regulations.


Yoga online (in Polish)

I invite you to yoga classes online! You can join us on our Facebook fanpage (joga milano). Classes are led in Polish. You can also have private lesson from 1 to 5 people through video conference. Yoga classes in English are also possible. Please contact me if you want to join us or start yuour own practice!


joga milano

Click here to send me an email.

Call +48 608 120 754

You are welcome!

Hanka Milanowicz