# Shanti By Samar > Your path to inner peace through yoga & meditation ## Posts - [From Wonders to Wellness — India Retreat 2026](https://shantibysamar.com/india-yoga-ayurveda-retreat-2026/): A soulful 10-day journey through North India combining cultural discovery in Delhi, Agra and Jaipur with yoga, meditation, Ayurveda and deep restoration at Shatam Jeeva Wellness. - [Return to Earth Shanti yoga retreat](https://shantibysamar.com/return-to-earth-shanti-yoga-retreat/): 📅 May 23–24 📍 Jannat Qartaba 1 night stay + full board meals Transport from Beirut ✨ Limited spots For more details Contact us on Whatsapp: +96171580805 كل نفس دعاء للسلام… 🌿 - [تفاحة قبل النوم](https://shantibysamar.com/993346-2/): إليكم ما يحدث لجسمكم عند المواظبة عليها في هذا المقال، ستتعرفون إلى الفوائد المدهشة لتناول تفاحة قبل النوم، وكيف تساهم هذه العادة البسيطة في تحسين صحتكم بطرق طبيعية ومغذية.هل تعلمون أن تناول تفاحة واحدة قبل النوم قد يكون من أفضل العادات الصحية التي يمكنكم تبنيها؟ رغم أن التفاح يعرف كوجبة خفيفة مثالية خلال النهار، إلا أن تناولها في المساء يحمل فوائد مدهشة للجسم والعقل، بفضل مكوناتها الغنية بالألياف والفيتامينات والمعادن. وفي سياق آخر، إليكم فوائد التفاح على الريق. عادة مسائية بسيطة تغير صحتكمإليكم ما يحدث لجسمكم عند المواظبة على تناول تفاحة قبل النوم:تحسين جودة النوميحتوي التفاح نسبة من فيتامين “ب6” والبوتاسيوم والمغنيسيوم، […] - [Mastering the Twisted Low Grasshopper Yoga Pose: Twist, Balance, and Breathe](https://shantibysamar.com/mastering-the-twisted-low-grasshopper-yoga-pose-twist-balance-and-breathe-2/): Introduction to the Twisted Low Grasshopper Pose The Twisted Low Grasshopper Pose is a challenging yet rewarding yoga position that enhances your flexibility and strength. Rooted deeply in balance, this pose demands focus and breath control, making it an incredible addition to your practice. In this blog, we will explore the key elements of the pose: the twist, the balance, and the breath. The Importance of a Proper Twist In the Twisted Low Grasshopper, the twist provides a deep stretch for the spine and the surrounding muscles. Proper alignment is crucial here; ensure that your torso is anchored firmly while you […] - [Engaging Your Core Muscles While Practicing Yoga](https://shantibysamar.com/engaging-your-core-muscles-while-practicing-yoga/): The Importance of Core Engagement in Yoga Engaging the core muscles is essential for enhancing your yoga practice. A strong core not only supports stability but also improves balance and aligns your posture. By focusing on core engagement, you can deepen your practice and achieve more complex poses safely. How to Engage Your Core Muscles To activate your core during yoga, start by drawing your navel towards your spine. This simple action engages the deep abdominal muscles. As you flow through various poses, like forward folds and warriors, maintain this engagement. Think of your core as the foundation: a stable core […] - [Radiant Bliss Yoga Retreat – Chiang Mai, Thailand (Live Highlights)](https://shantibysamar.com/radiant-bliss-yoga-retreat-chiang-mai-thailand-live-highlights/): The Shanti By Samar family has gathered in Chiang Mai, Thailand for the Radiant Bliss Yoga Retreat 🌿✨ Surrounded by nature, we are embracing mindfulness, yoga practice, and soulful connection. 20/09/2025 – A day filled with peaceful practice, laughter, and shared growth. Here’s a glimpse from our retreat journey. - [Grapes & Grace](https://shantibysamar.com/grapes-grace/): A soulful day in Kfarmishki — yoga under ancient oaks, organic lunch at the Lavender Lodge, and grape harvesting in the heart of the Bekaa. - [A Step-by-Step Guide to Pranayama: Unlocking the Power of Breath](https://shantibysamar.com/a-step-by-step-guide-to-pranayama-unlocking-the-power-of-breath/): Pranayama, deriving its name from the Sanskrit words "prana" (life force or energy) and "ayama" (extension or control), refers to the practice of breath control in yoga. - [Radiant Bliss Yoga Retreat – Thailand – Chiang Mai](https://shantibysamar.com/radiant-bliss-yoga-retreat-thailand-chiang-mai/): Amidst ancient temples, lush waterfalls, and golden lanterns, a journey begins — not only at the heights of Thailand, but deep within. - [Meditation History and its 5 Ways Meditation Makes Us Better at Yoga](https://shantibysamar.com/meditation-history-and-its-5-ways-meditation-makes-us-better-at-yoga/): Meditation is the royal road to the attainment of freedom. It is a mysterious ladder which reaches from earth to heaven, from error to truth, from darkness to light, from pain to bliss, from restlessness to abiding peace, from ignorance to knowledge. Swami Sivananda Meditation history The practice of meditation dates back thousands of years and is believed to have originated in ancient civilizations. While the exact timeline is difficult to pinpoint, evidence suggests that meditation began around 5,000 to 3,500 BCE in ancient India, with roots in Hindu traditions. It was practiced as a means of achieving spiritual growth, self-awareness, […] - [How to Build Strength with Your Yoga Practice](https://shantibysamar.com/how-to-build-strength-with-your-yoga-practice-2/): Yoga is widely celebrated for its ability to enhance flexibility, promote relaxation, and improve overall well-being. However, it’s also a highly effective way to build strength. By incorporating specific poses and sequences into your practice, you can develop muscular endurance and power, benefiting both your physical health and your yoga performance. Here’s a guide on how to build strength through yoga. 1. Focus on Core Engagement A strong core is essential for stability and balance in yoga. Engaging your core muscles not only supports proper alignment but also enhances your overall strength. Poses that specifically target the core include: Plank Pose […] - [Apple Fig Salad](https://shantibysamar.com/apple-fig-salad/): Apple Fig Salad, (serves 6) – 6 dried fresh figs or dried – 2 eating apple and 2 banana sliced – 200g (70z)choppes nuts – tsp grated unsweetened coconut – Tostes nut Dream or dry walnuts (can use both) – 5 tbs. Yogurt or creamfresh (optional)  Dressing: 1tbs. Linon juice 4 tbs. Honey Preparation If you use dried figs, soak them in a cold water for 1 – 2 hrs, drain, cut the dry or fresh figs into qurters. Mix all the fresh fruits and dry fruits in a big bowl. Keeping some toasted chopped nuts to garnish  Aside mix the honey, limon […] - [Should you practice yoga when you have your period](https://shantibysamar.com/yoga-when-menstruating/): What difference does it make to your yoga practice if you are on your period? Short answer – it depends! We talk about listening to our body and honouring our body a lot, but what does that exactly mean? Menstruation for many women can mean feeling low on energy and having cravings for certain (usually sweet) food. A good question to ask is, does ‘honouring your body’ then means the same as going with your body’s cravings and feelings like eating rubbish, doing nothing and just feeling blue? I personally don’t think so. We all know that eating extra sugar or chocolate for example isn’t really going […] - [Best time to practice yoga](https://shantibysamar.com/best-time-to-practice-yoga/): 11 reasons to practice yoga in the morning. Make yoga part of your morning for 11 days in a row and feel the difference it makes to your day. Here are 12 reasons why… Our goals and good intentions like New Year resolutions are often based around becoming happier and healthier, more fulfilled and free of (negative) habits. When we let go of one habit though, there’s often a gaping hole left in its place, which is why things like quitting smoking, alcohol, sugar or anything else you’ve decided to move away from is so difficult; there’s nothing to take its […] - [Apricot Bites](https://shantibysamar.com/apricot-bites/): Almonds are rich in protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. They are also a source of iron, potassium, zinc and the B vitamins, niacin, thiamine and folate. A 30-gram serving has 13g of healthy unsaturated fats and 1g of saturated fat. They contain healthyunsaturated fats, lower “bad” cholesterol and they are the only nut that is alkaline-forming in the body.   Try this quick post-yoga snack 1 cup raisins 1 cup raw almonds 1/2 teaspoon cinnamon 10 dried apricots, chopped 1/2 cup unsweetened shredded coconut Preparation Place the almonds, raisins and cinnamon into a food processor.  Mix for a […] ## Pages - [Zoom Recorded](https://shantibysamar.com/zoom-recorded/): Zoom Recorded Revisit Samar’s recorded Zoom classes anytime and continue your practice at your own pace. - [Become a Subscriber](https://shantibysamar.com/become-a-subscriber/): START YOUR JOURNEY NOW Membership Membership grants you access to exclusive online sessions and immerses you in an uplifting yoga journey, wherever you are. Enjoy the full spectrum of yoga’s benefits while staying inspired with regularly updated articles and blogs designed to enhance your wellness and support a healthier, balanced life. Choose your plan Your subscription renews automatically at the regular rate. Discounts, if applicable, apply only to the first term. Cancel anytime before renewal. Key Benefits What our members say - [FAQ](https://shantibysamar.com/faq/): FAQ A question on your mind? You’re not alone — many have wondered the same. Let this space offer you clarity, comfort, and guidance. Your Questions, Gently Answered Explore helpful answers about classes, retreats, and your path with Shanti by Samar. Yoga Basics Yoga Practice & Lifestyle Guidance on creating a consistent practice, choosing the right style, and living yoga on and off the mat. Yoga Practice & Lifestyle Retreats & Events Practical Info & Getting Started - [Member Dashboard](https://shantibysamar.com/member-dashboard/): Member Dashboard Member Dashboard Welcome back, ! Quick Links: Join a Live Session View Class Schedule Manage Membership My account - [Session Schedule](https://shantibysamar.com/session-schedule/): Live Yoga Sessions Schedule Sessions are held every Monday and Thursday at 8:00 AM via Zoom. Make sure to arrive on time. Your session usage will be counted when you click “Join”. - [Join Live Session](https://shantibysamar.com/join-live-session/): Join the Next Live Yoga Session Click the button below to join the next live Zoom session. [session_usage] [session_progress_bar] - [thailand-retreat](https://shantibysamar.com/thailand-retreat/) - [Home](https://shantibysamar.com/): Online Yoga, Meditation & Mindfulness with Samar Live Zoom yoga classes and on-demand videos designed to support your body, mind, and daily rhythm. Practice yoga and meditation anytime, anywhere — at your own pace. Samar is a certified yoga instructor trained at renowned yoga schools globally, honoring her expertise in various styles including Hatha, Vinyasa, Yin, Hormone, and Inside Flow yoga Start training with me​ To continue making yoga accessible to everyone we offer classes online, in person and during our yoga retreats. Vinyasa Yoga Hatha Yoga Yin Yoga ONE-TIME SESSION $13 Join 1 live Zoom yoga class of your choiceValid for 3 daysNo auto-renewalIdeal […] - [Schedules](https://shantibysamar.com/schedules/): Shanti by Samar - [Live session with Samar](https://shantibysamar.com/live/): Live Session with Samar Mon & Wed • 08:00 Beirut • Zoom Live Having trouble? Click the button above. If Zoom asks, choose “Join from Browser” Live yoga sessions with Samar.Every Monday & Wednesday at 08:00 Beirut. Please join 5 minutes early. جلسات يوجا مباشرة مع سمر.كل اثنين والأربعاء الساعة ٨:٠٠ صباحًا بتوقيت بيروت. يُفضَّل الانضمام قبل ٥ دقائق. - [Membership Plans](https://shantibysamar.com/membership-plans/): START YOUR JOURNEY NOW Packages Choose the best package for yourself. - [Refund and Returns Policy](https://shantibysamar.com/refund_returns/): Overview Our refund and returns policy lasts 30 days. If 30 days have passed since your purchase, we can’t offer you a full refund or exchange. To be eligible for a return, your item must be unused and in the same condition that you received it. It must also be in the original packaging. Several types of goods are exempt from being returned. Perishable goods such as food, flowers, newspapers or magazines cannot be returned. We also do not accept products that are intimate or sanitary goods, hazardous materials, or flammable liquids or gases. Additional non-returnable items: To complete your return, […] - [Retreats](https://shantibysamar.com/retreats/) - [Links](https://shantibysamar.com/links/): Yoga with Samar Balance. Breathe. Flow. Bidaya: Episode 1 www.shantibysamar.com - [Pranayama](https://shantibysamar.com/pranayama/): Pranayama “In Yoga we call our breath control Pranayama. There is no Yoga without breath. Before there is Asana, before there is flow, before there is progress – there is breath. Before meditation there is breath. It is the core of us, the core of Yoga, and the core of emotional healing” Yogamasti Understanding Pranayama It involves controlling your breath in different styles and lengths. It has more recently gained popularity in the western world because of the many health benefits that come from a pranayama practice. In yoga, prana also represents the physical forces of light, heat, magnetism, and energy. […] - [Meditation](https://shantibysamar.com/meditation/): Meditation “The power of meditation gets us everything. If you want to get power over nature. It is through the power of meditation all scientific facts are discovered today. They study the subject and forget everything, their own identity and everything, and then the great fact comes like a flash” Swami Vivekananda Understanding Meditation Meditation is an ancient practice, originally aimed at understanding sacred and mystical forces. Today, it’s primarily used for relaxation and stress reduction. By focusing on a single object—like a word, idea, or image—meditation helps clear the mind of distracting thoughts, promoting deep relaxation and calmness. This can […] - [Classes Gallery](https://shantibysamar.com/classes-gallery/): Classes Gallery Welcome to Your Exclusive Yoga Gallery, Members! With subscribing you will receive personalized guidance and support.​ Ready to deepen your journey? Subscribe for personalized guidance and valuable resources. - [Sitemap](https://shantibysamar.com/sitemap/) - [Vinyasa Yoga](https://shantibysamar.com/vinyasa-yoga/): Vinyasa Yoga “Vinyasa has three parts: arising, abiding, and dissolving. And the dissolving of one thing is the arising of the next. Every day turns into night turns into day” Cyndi Lee Understanding Vinyasa Yoga The term vinyasa refers to the alignment of movement with the breath, so although you may also hold poses for a few breaths, you’ll move from one pose to the next using the inhalation and exhalation to attain balance in the mind and body. From the Sanskrit “to place in a special way,” vinyasa aligns a deliberate sequence of poses with the breath to achieve a […] - [Classes Preview](https://shantibysamar.com/classes-preview/): Class Preview Explore Yoga Class Previews Welcome to my online yoga classes videos! Never miss a moment of your online yoga program with this collection of my newest videos. Regularly, I add new video. Video Gallery Dive Deeper: Explore Your Yoga Journey Hatha class preview Hatha Yoga Vinyasa class preview Vinyasa Class Yin class preview Yin Class Pranayama class preview Pranayama Class Morning Session Preview Morning Session Preview Yoga Classes What do you feel like today? A powerful Vinyasa Yoga, flow Hatha, a grounding Yin class, or a calming meditation? - [Inside Flow](https://shantibysamar.com/inside-flow/): Inside Flow “Music is universal and holey, music speaks when words fail, when you embody the music with your movement and breath the massage amplifies” Young Ho Understanding Inside Flow Based on vinyasa flow, Inside Flow links yoga poses with smooth and controlled transitions and is practiced to the rhythm of the music. The speed of the music defines the speed of the breath, making this an intense breathing practice. The alignment of your energy with the soundtrack and the lightness of your transitions makes for a seamless, graceful and liberating practice. This practice over 60 minutes invites you to embody […] - [Yin Yoga](https://shantibysamar.com/yin-yoga/): Yin Yoga “Yin Yoga is like a conversation with your body; listen carefully, and you’ll learn profound truths” Paul Grilley Understanding Yin Yoga While “yang” yoga focuses on your muscles, yin yoga targets your deep connective tissues, like your fascia, ligaments, joints, and bones. It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body. Because you’re holding poses for a longer period of time than you would in other traditional types of yoga, yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you […] - [Hatha Yoga](https://shantibysamar.com/hatha-yoga/): Hatha Yoga “Through the physical poses of Hatha Yoga, the nervous system is toned, enabling it to withstand the experience of rising energy” Swami Sivananda Understanding Hatha Yoga Hatha yoga is the science of using postures to reveal the connection between the body and breath. These postures, called asanas, allow you to understand your body on a deeper level. Hatha yoga benefits include helping people come into a deeper natural balance of health and wellness. Hatha yoga flow classes range from basics, to more advanced, we welcome all levels from beginners to master yogis. The meaning of Hatha in Sanskrit is […] - [Yoga Styles](https://shantibysamar.com/yoga-styles/): Yoga Find your flow Discover the perfect yoga style to deepen your practice, enhance your well-being, and transform your journey. - [Contact me](https://shantibysamar.com/contact-me/): Contact me I’m happy to talk to you. Feel free to contact us via the details below. Join Me​ +961 71 580 805 samar@shantibysamar.com - [Testimonials](https://shantibysamar.com/testimonials/): Real Yogis Real Stories​ Beautiful and inspirational words from my students “Discovering yoga for the first time under Samar’s guidance has been a transformative experience. Her gentle encouragement, clear instructions, and genuine warmth create a supportive environment where I feel comfortable exploring and pushing my boundaries . With her guidance, I’ve not only improved my flexibility and strength but also found a deeper connection to myself and to the practice of yoga. Thank you, Samar, for being such an inspiring teacher” Ghada El Khatib Barnes - [About Samar](https://shantibysamar.com/about-samar/): About Samar The Message Welcome to a sanctuary of serenity, where the art of yoga becomes a journey of self-discovery and inner peace. I’m thrilled to extend my warmest greetings to you as you embark on this path with me. My name is Samar and I am deeply passionate about guiding others towards holistic wellness through the practice of yoga. Here, you’ll find a space where each breath is an opportunity for transformation, where every posture is a step towards harmony of mind, body, and spirit. Whether you’re a seasoned yogi or taking your first steps onto the mat, I am […] - [Your Profile](https://shantibysamar.com/membership-account/your-profile/): Account Navigation - [Log In](https://shantibysamar.com/login/) - [Membership Orders](https://shantibysamar.com/membership-account/membership-orders/): [pmpro_invoice] - [Membership Levels](https://shantibysamar.com/membership-levels/): [pmpro_levels] - [Membership Checkout](https://shantibysamar.com/membership-checkout/): [pmpro_checkout] - [Membership Confirmation](https://shantibysamar.com/membership-checkout/membership-confirmation/): [pmpro_confirmation] - [Membership Billing](https://shantibysamar.com/membership-account/membership-billing/): [pmpro_billing] - [Membership Cancel](https://shantibysamar.com/membership-account/membership-cancel/): [pmpro_cancel] - [Membership Account](https://shantibysamar.com/membership-account/) - [Blog](https://shantibysamar.com/blog/) - [Retreats Archive](https://shantibysamar.com/retreats-archive/): Studio without wallsyoga everywhere Wherever the seasons take us, yoga comes along. From open-air parks in Lebanon to serene retreats abroad, we’ll guide you to practice safely under the sun and the sky. Bring your mat, and we’ll bring the inspiration—online and beyond. We can’t wait to connect with you in person! Retreat videos View gallery Reviews Why Go On a Yoga Retreat Why go on a yoga retreat? We think the shorter answer would be why to not go on a yoga retreat! But here are just a few of our top reasons why you should attend one of our incredible […] - [Privacy Policy](https://shantibysamar.com/privacy-policy/): Who we are Our website address is: https://shantibysamar.com. Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymized string created from your email address (also called a hash) may be provided to the Gravatar service to see if you are using it. The Gravatar service privacy policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment. Media If you upload images to the […] ## Optional - [Agent (MCP protocol)](websites-agents.hostinger.com/shantibysamar.com/mcp) [comment]: # (Generated by Hostinger Tools Plugin)