Afke Reijenga Follow
Afke has a sweet, positive energy and a contagious smile. She teaches Hatha Vinyasa yoga, Yin yoga and mindful meditation
Yin yoga for better sleep
This is a Yin yoga session designed to help you get a good night's sleep. It's especially helpful to practice if you had a busy day and need to calm down and ground your energy system and body. We start with a short foot massage which helps to bring the energy down. After, we will do some forward bends, a happy baby posture, twists... and you will sleep like a rose! Props: a bolster or some pillows, and a blanket.
From head to heart
Yoga chitta vritti nirodha: 'Yoga stills the fluctuations of the mind' is one of the Yoga Sutras of Patanjali. In the gentle session we move from the head to the heart with breath and movements. This is a delicious sequence where we move gently and with ease. At the end of practice you will feel energized and relaxed because the mind will feel calmer and the body more alive.
Standing flow - Part 2
This is the second class in a standing flow which forms part of an ancient tantric yoga sequence named The Five Element Form (and also the Dance of Shiva and Shakti). The movements resemble Hatha yoga postures and movements from Tai Chi. It's a sequence that helps to connect the body and the mind and invite harmony. There are no Downward Facing Dogs but lots of circling movements to nourish the joints. I love this practice in the morning but it's also a nice class to do during the day. No mat required! Part 1 and Part 2 can be practised together or alone. Part 2 is a little more active than Part 1.
Standing flow - Part 1
This standing flow is part of an ancient tantric yoga sequence named The Five Element Form (and also the Dance of Shiva and Shakti). The movements resemble Hatha yoga postures and Tai Chi movements. It's a sequence that helps to connect the body and the mind and invite harmony. There are no Downward Facing Dogs but lots of circling movements to nourish the joints. I love this practice in the morning but it's also a nice class to do during a midday break. No mat required! Look out for Part 2 coming soon.
Emotional release practice
This session has been created to help you release your emotions. So if you feel stuck, irritated, frustrated or anxious - or if if you just want to move and shake your (emotional) body - join this session. We practice deep breathing, Yin postures, and an emotional release tool called the 'handscream' to help release the emotions and create more space for stillness in the body and mind. Let me know how you get on in the comments below. Props: a bolster or a rolled blanket.
Unite your feminine and masculine energies
This session has been created to harmonise and balance the Yin and Yang, the feminine and masculine qualities in us. It invites us to feel and explore the presence of both energies and how this affects the way we move through the asanas. We will begin with Nadi Shodhana (Alternate nostril breathing) to balance the Ida and Pingala - the left and right channels of our brain and body. This gentle flow consists of twists, Cat and Cow wave movements, some Sun salutations, standing postures and a balance. We end with some Yin postures and a beautiful ritual to connect the Yin and Yang energy. I look forward to hearing how it was for you; please let me know in the comments below.
Gentle, hip-opening Yin
We can carry a lot of heaviness and stress in our hips, and practicing hip-opening poses can help release this 'stuck' energy. This delicious, gentle Yin opening session, which is lovely to do in the evening, will help you to release stress and relax you on a deep level. At the end I'll chant a mantra.
A gentle wake-up flow
Let's take a few minutes to move the body with awareness. We start slowly and gently, moving from Cat / Cow into Sun salutations and standing postures. This is a session to wake yourself up to or to do in a work break - only 12 minutes to get out of the head and back in your body. Enjoy!
Stretch your legs!
These Yin stretches will bring life back into your toes and feet and feel delicious if you have been standing, sitting, or running. We start with a stretch for the toes, which revitalises the whole system; after that we move into a forward bend to stretch the backs of the legs. To complete the leg stretches we will also stretch the front of the legs with a Saddle pose. Enjoy this leg-loving practice! You may like a blanket or cushion to sit on.
Gentle basic flow
This is a gentle, basic, whole-body flow - a delicious combination of Yang and Yin. We start off with some articulations of the head and shoulders, followed by gentle stretches of the side body, upper body and lower body. Then there's a sleeping swan to open the hips, a forward fold to stretch the back of the legs, some gentle back bending to free the front body, and a couple of twists. At the end of the practice there's an optional inversion before you relax into a well-deserved Savasana. This is one of my favourite quick-fix practices to bring back a smile into the world; I hope you enjoy it.
Come back into the flow
This quick-fix practice is an ideal way to get back into your body. With circling movements to create a 'juicy feeling' in the hips and shoulders, followed by a playful and easy Vinyasa flow. A nice, 'anytime' practice if you've spent too long in one position or behind your computer. We'll do some breathing exercises at the end of the class to balance and harmonise your energy.
Sensual Shakti yoga
This practice helps you to connect more to your feminine (Yin) side. It is my own practice for when I feel too 'masculine', active, Yang... We have both sides in us - the masculine and the feminine - but most of us, (myself included) are often in our 'doing' Yang mode. This is great when we need to get things done. However, on the flip side it takes away our ability to dream, to wonder... just to be in this moment in a spontaneous way.This is a beautiful practice relaxens and softens the system to connect more to your sensuality, awaken your senses, feel and connect more with yourself. We use breath, movement and sound to help us to surrender into this moment. If you need a bit more love and oxytocin in your system, then practice is for you. Let me know how this was for you in the comments below.
Wake up your body flow
A heart opening, Vinyasa flow to wake up your body in a gentle and powerful way. We move like water, with grace and ease. A nice practice to activate the body, which can be done in the mornings or during a break at work when you want to re-energize your system. Please have a pillow or cushion to sit on.
Shoulders, neck and upper back love
Most of us (including me) spend way too much time on computers and phones, causing the shoulders to hang forward and create a lot of tension in the neck and shoulders. This session using various props gives some love to those areas, starting with a little self massage. We then use the belt to create more space in the shoulders, do some movements to relieve pain, and practice a posture to strengthen the lower back. We also use a rolled-up towel or blanket to place in between the shoulder blades to help relax the shoulders and create more space in the front of the body. Your cells will be smiling after this one!Props needed: a belt, a big towel or blanket and a meditation cushion to sit on.
Vinyasa, detox, balance and relax
A gentle and active Vinyasa practice. We start with a heart opening movement and Cat/ Cow to move the spine. After that, some delicious upper body side stretches, moving into a detoxifying twist. Then into two sets of Warriors with Trikonasana, Half Moon pose and a Wild Thing. Finally, we take some time to relax in a forward bend, which calms the mind and the entire system. This is an ideal practice for a busy mind, to move into the body and feel fulfilled and balanced.
Gentle Sun Salutation flow
Sun Salutations are ideal to wake up to or do during the day. This flow is gentle - we hold the poses for 5 breaths - and strengthens the system. We begin the practice by shaking out the body to wake up the flow of energy; after that, Sun Salutations with Lunges, Warrior 1 and 2, Triangle pose, Extended Side Angle, Bridge, and an optional Headstand. A pose-packed class but there's no rush. Enjoy!
Heart-opening Yin with a mantra
This is a sugar-sweet, heart-opening Yin yoga session. We start by chanting the mantra OM (Afke will play on her harmonium) - a sound that resonates with your heart. Then we will chant a mantra together: "Shiva Shankara Narayana Vasudeva, OM Namah Shivayah".It is okay to just hum along, but don't be afraid of your own voice; it heals your soul to sing! The mantra is followed by a heart meditation with the Shanka mudra to open up the doors of your heart. We follow this with some Yin yoga postures to create even more space in the area of your heart. We end chanting for all beings to be happy and free: Lokah Samasath Sukhino Bhavantu. Thank you for joining me!
Fun core flow
This is a more advanced practice for those who would like to strengthen their core, get a better understanding of the Plank-Chaturanga-Up dog and Down dog sequence - but do it in a fun way! Using a blanket and a block we glide back into Plank pose, then to Chaturanga and back to Down dog. Using these props will help you understand this Vinyasa sequence even more - just give it a try! Props needed: block and blanket (and a slippery floor!)
Shiva and Shakti
This is an old yoga sequence from Northern India taught to me by my dear teacher, Peter Clifford. He lived in the Himalayas for over 25 years and practiced it with the locals. It's my favourite way to start the morning and you can practice it anywhere - no mat required. There are 20 different poses that are repeated 6 times (or 10 times, if you want). It will leave you feeling energised and ready for your day. I hope you like it as much as I do!
Detox Vinyasa with a twist
This is a detoxifying sequence with lots of twists. Twists help you to compress and stretch the digestive organs, and reducing and filling up these organs with fresh blood helps with the detoxification process. There are also a few challenging twists in balance poses but try not to take these poses too seriously. Remember you are not doing the poses - they are 'doing' you! Make sure you drink lots of water after this practice and enjoy.
Move the spine and feel fine
We start this sequence with a side stretch to stretch the fascia and bring some openness into the sides of the body. We follow with some Cat/Cow movements, Sun Salutations and Dancing Warriors for strength and length. We end the practice with a lovely, relaxing Sleep Swan pose to open the hips and end with a sweet Savasana. Props needed: a cushion and blanket.
Shiva and Shakti part 2
This is my personal morning practice that I use to warm up with every day - it's great on its own or you can practice it before moving onto 'serious' asana! It's based on an ancient sequence from the Himalayas and includes lovely stretches and a flow for the spine and sides of the body. If you enjoy this, you can practice Shiva and Shakti part 1 with me too. I hope you like it.
Shiva and Shakti part 1
This is how I wake up every morning, with some gentle, opening movements and rolling my joints to increase the fluid inside the ligaments. This sequence is Part 1 of the 'Dance of Shiva and Shakti', an ancient yoga practice from the Himalayas learned from my teacher, Peter Clifford at Anahata Yoga. This sequence gently awakens the body and is especially healthy for the spine (we move it in all directions) great for the legs and there's no weight-bearing on the wrists. Please note: if you have a very sensitive lower back, practice gently and with awareness. I hope you'll feel energised after practising with me - let me know in the comments below how you get on. Click here for Shiva and Shakti Part 2!
Get on the mat and flow
A sweet and powerful Vinyasa flow with a bit of everything. With Sun Salutations, Warriors, Trikonasa, a forward bend, backbend, Bridge pose and Savasana. Get on the mat and flow with joy!
Wake up and do it!
Wake up and smile with this all-round sequence for the more experienced yogi (although beginners are welcome too). We begin by waking up the spine with Cat and Cow movements, some side stretches and then lengthening the arms and legs with a crunch for the abdominal muscles. We move into some lunges, Downward dog and a balance (Vrksasana / Tree pose) to set the focus and concentration for the day. We follow this with a couple of rounds of Surya Namaskar (Sun Salutations), some standing poses, a forward bend, backward bend and a choice of inversion. We finish with Child's pose and a well-deserved Savasana. Okay, let's do this!
Energizing, wrist-friendly flow
A 20 minute, standing flow that you can even do without a mat. We begin gently by rolling the hips and knees and follow with a heart-opening Warrior sequence, a hamstring stretch and some playful movements synchronising right arm and left leg (and visa versa). This flow will help you get back into your body. I hope you enjoy it.
Perfect wake up flow
This energising, all-round, morning sequence will give you more space in the chest so you can breathe more deeply and fully. After a gentle start warming up the spine with Cat / Cow, wrist and side stretches, we move into a Vinyasa flow with Downward dogs, Warriors, Chair pose into forward bends and Triangle pose. We end back down on the mat with Half Bridge and an optional inversion (Headstand). Props: a block and a blanket.
Lazy hips and hamstrings practice
This floor sequence for the legs and hips is especially good if you've been standing, sitting or travelling - you can even do it in your bed! We start with some gentle rolling and a twist, before lying down to use the belt to support the movement of the legs in four different directions. With the help of the breath, we inhale to contract the muscles of the leg and exhale to release, perhaps even noticing the movement of the leg closer to the floor. We take a moment to feel the difference between the sides before moving into a peaceful Savasana. This is a nice sequence to help lengthen the hamstrings and 'open' the hips and - due to its grounding qualities - is also a perfect pre-sleep practice. Props: a belt and a blanket to sit on at the beginning, and for Savasana at the end.
Gentle flow for the spine
A wrist-friendly, gentle flow for the spine and the hips with no Chaturangas. We start with a seated warm up using rolling movements. This helps to increase the synovial fluid in the hip joints, which in turn supports smooth movement and protects the cartilage. After stretching out the legs we use our hands to apply a little 'percussion'. We then move into a standing flow called 'Scooping the water' - a movement from the Shiva and Shakti sequence. We then practice Lion's breath to aid detoxification of the body, followed by a lovely movement to stretch the sides of the body (Waterwheel). Last but not least, Child's pose. Remember - you are more important than the asana, so always adjust the poses to your needs. Enjoy! Props: a blanket to sit on.
Fun partner sequence for the spine
A fun sequence to do with a friend or partner. Help each other go deeper in a forward bend, try a sweet and funny twist together, then test out your balance(s) with a Tree pose and Warrior 3. Be ready to smile and make sure you have enough space around you. Props: blanket, cushion and maybe a bolster if your hamstrings feel very tight.
Sweet and gentle detox
A sweet and uplifting sequence to help detoxify the body with breath and twists. Starting with seated breath work and twisting, and moving into a little more activity. We end with Sleeping Swan, a super side twist and Savasana. Great after a long day to quickly fix your mood. You'll need a blanket for this practice.
Yin and Yang calming flow
Easy practice suitable for all times of the day. It will help you to calm down, relax and become more mindful. We begin by relaxing the shoulders, then focus on the breath to get out of the mind and into the body. We take a Butterfly pose to calm the system even more and some gentle twists to nourish the spine. In the Yang section, we move gently and intuitively into Downward facing dog, practice some standing poses and some core work. We end with Savasana and a short offer of gratitude. Props: a blanket or a towel and (optional) two cushions.
Yin and surrender in the moment
A Yin practice to help you to surrender to the moment and let go of running and doing. We start with Butterfly pose to calm the system, then move into Half Saddle pose (this is a quite a challenging pose so please take it easy). We take a twist then into Sphinx and Seal pose, a forward bend and a spinal twist on the floor. This Yin sequence helps you to move the spine in all its directions, especially great after sitting or standing all day. Remember not to force any pose - there is nothing to prove. Your only 'job' is to feel and to observe. Being gentle to yourself helps you to be more gentle to others and that is what we all need :-) Props needed: a blanket and a bolster. Tip: If you'd like some music to help you deepen your relaxation, you can try my Spotify playlist: https://spoti.fi/2DJJKjb
Breathe and free the mind
Did you know that 70% of the toxins in the body are removed through the lungs? This class is a 'homage' to the breath - essential to life. We start with a 'finger tapping breath', breathing in four times through the nose and out four times through the mouth, whilst at the same time tapping the fingers with the thumbs. This is a nice exercise to start your mornings with while walking outside (thanks to Tony Robbins for making this breathing exercise so popular again!). We follow this with another breathing exercise called the 'connected breath' (circular breathing) which is a very gentle in-and-out breath. We also do some gentle side stretches ending with a meditation on the floor to bring awareness into the body. We do both breathing exercises for about three minutes. If you experience resistance this may well be an unfelt emotion, so this is your chance to feel that emotion and to let it go. As we free ourselves from tension and old emotions, we free our mind. I hope you enjoy this breathing work!
Self love Vinyasa
What are you grateful for today? We practice with an attitude of gratitude, to help us get into the mood. This is a sweet, gentle and relaxing flow. We start by warming up the body with some tapping and clapping on the arms, legs and organs to wake up the energy body (the meridians). Then into Cat / Cow and free movements to stretch and decompress the spine, which is lovely after a day at work or a night's sleep. Warming up the body is like moulding clay - the more you mould it the warmer and more supple it becomes. We then move into a few Downward Facing Dogs and Warrior postures before moving down to the mat for Child's pose and Savasana. Props needed: blanket and eye cushion (or something to place over your eyes in Savasana).
Quick grounding fix
A perfect class to do if you need a moment to relax, ground and energise, in your break at the office or at home. Most of the sequence is done standing, so it's wrist-friendly and helps you to feel and connect with your body again. We'll do some rolling of the shoulders, hips, knees and ankles to bring back the suppleness, some standing poses like Warrior and Triangle pose to energise, and a squat and forward bend on the floor to help you ground and calm your mind. No mat required.
Advanced, action-packed practice!
This sequence is for you if you're looking for a bit of action. With lots of challenging poses, including jump backs to Chaturanga (don't let that stop you from doing this session though; jump backs aren't compulsory!) plus hip openers, balancing poses and inversions. Poses include Lizard, Garudasana (Eagle), Natarajasana (Dancer's pose), Eka Pada Raja Kapotasana (Pigeon pose), Wild Thing, 'Starfish', Pincha Mayurasana and a headstand. Phew! Enjoy it but remember that it is not the pose or your ability to balance that makes it yoga, but your intention and your attention.
Pincha Mayurasana at the wall
Here's a step by step tutorial if you'd like to try Forearm stand or Pincha Mayurasana at the wall. Make sure your body is warmed up properly (especially the shoulders and spine) and that you have enough space to practice with no sharp cornered-objects nearby! You'll need a block and a belt for this class.
Wake up and move
A 30-minute wake up practice. Get up and jump in with this energising sequence, which moves through some basic postures adding more advanced options if you feel like them. You will feel re-energised and satisfied after this class.
Get energised in 18 minutes! No mat necessary, just get moving wherever you are - in the office, at the bus stop, in the airport...but make sure you have some space to move! This sweet sequence includes breath, basic Warrior poses but no Downward-Facing Dogs. I teach a lot of yoga at the 'music' festivals during the summer and we start our mornings this way. Enjoy!
Open your heart: backbending
This heart opening/back bending flow will create space and freedom in the chest and shoulders. It will feel especially good if you work behind a computer, where for much of the time, the shoulders are hanging forward but it's also a nice, all-round practice. You'll need a belt, block and cushion and a blanket. (Partner not necessary!)
Get ready to surf
This sequence is especially good for surfers, with a warm-up to help create more mobility in the chest area, which helps a lot with paddling. With hip openers, balances, and twists this is a gentle, all-round sequence for surfers (and non-surfers). See you in the line up!
Relax your legs with Yin
Mindful Yin session with hip openers, Butterfly, Happy baby pose, psoas stretches and twists. Especially good if you have tired legs or had a long day. You'll feel relaxed, calm and mellow after this practice.
Stretch your hamstrings and side body
Stretch your hamstrings and the sides of the body with this full yoga workout, which, with its focus on forward bending, will leave you feeling calm and relaxed. With Uttanasana, Prasarita Padottonasana, twists, Parivritta Trikonasana, Surya Namaskar A and B, Janu Sirsasana and Paschimottanasana. You may need a block and blanket for this practice.
Get on the mat and move
Join Afke for a "rock and roll" 30 minute sequence to wake you up and get you going! Great for the morning but can be done any time of the day that you need a bit of a boost. Includes core work, a Warrior flow, standing poses, twists, back and forward bends and an optional inversion. A little bit of everything packed into just 30 minutes.
Good all rounder with twists
This is a full yoga sequence with a focus on twists. It's especially good for detoxifying the body and also helps to prevent back injuries. It includes Sun Salutations and explanation of the Ujjayi breath. You'll feel energised and satisfied after this practice. Props: a block, cushion and a blanket.
Partner Hatha yoga sequence
A playful, wrist-friendly sequence to do with a partner involving basic yoga postures like a Triangle pose, Warrior Two and Downward Facing dog, without using your hands on the mat. All done together with your partner to help you go deeper into the poses and to understand the poses even more. Don't take life - or yoga - too seriously, practice with a smile and your practice will become lighter!
This is a very sweet vinyasa flow to wake up your body or to help you to get back in the body. It can also help you to get back into the moment. In this sequence, we use the Ohm mantra to help us connect our breath with the movements. This can be a powerful tool to mute our monkey minds.
Vinyasa flow with live music
Vinyasa flow with live music played by Irene Sportel. This is an easy gentle flow for all. The music will help you to get into it even more. A sweet sequence for morning or evening.
Yin session with the breath
A special Yin session with the focus on the breath which has a very calming effect. You will learn the 20 connected breath, a helpful tool to de-stress and calm your mind. This is a very restorative Yin session, to help you relax or wind down before you go to sleep.
This is a very sweet Vinyasa to wake up the spine, to wake you up, or to get you back into your body. It will also help you to get back into the flow and into the moment. Easy beginners' practice for any time of day, just to move the spine and feel great again!