Anat Geiger Follow
Anat Geiger threaded science, spirituality, philosophy teachings and chakra theory through her teaching, combining Yang elements of strength and rhythm with Yin elements of kindness and silence.
Full body zing
This is a great practice to awaken the whole body, be it in the morning or a low-energy afternoon. All major muscle groups get a chance to be activated and energised, and there's even a little bit of cardio (at least for me) to get that blood pumping a bit faster. No props required, apart from a block if you sometimes feel your arms are too short, and a blanket or cushion to sit on.Our beloved Anat has now passed on but it was her wish for us to share her final classes. Her spirit, deep wisdom, and joy for life continue to inspire us and we'll be forever grateful to her for being part of the EkhartYoga community.
The two sides of Pranayama
We start with a 7 minute talk on what pranayama really is (spoiler alert: not necessarily breathing exercises!) and its two main functions. We then explore some techniques that affect the physical aspect of breathing. After a couple of stretches we explore a technique that uses pranayama for moving energy and creating focus. The effect those practices have on our wellbeing are truly amazing. You'll need a cushion or blanket to sit on.Our beloved Anat has now passed on but it was her wish for us to share her last two classes. The next and final class will be up on the website on 14th July. Anat's spirit, deep wisdom, and joy for life continue to inspire us and we'll be forever grateful to her for being part of the EkhartYoga community.
Introduction to the Chakras, Meridians and Asana program
Anat introduces us to her beautiful program, Chakras, Meridians and Asana - a series of 6 classes that combine the physical, emotional and energetic aspects of yoga. Here, she explains why she created this program and what she hopes you will experience by practicing it.
Chakras, Meridians and Asana: Sixth & Seventh chakra - Spine and Nervous system
The two higher chakras are intimately connected, as they relate to the highest and purer nature of our beings. We do a few asanas to affect the pressures in the head and spine and as always you can take it as mildly as you wish. After some meditation on the sixth chakra we do a few Yin stretches for the spine to calm the nervous system and meditate on the seventh chakra. Themes are wisdom, unconditional love and freedom. A block and a blanket are used in this one.The final class of the Chakras, Meridians and Asana program.
Chakras, Meridians and Asana: Fifth chakra and Lung meridian
We keep the same structure as with the other classes in this series: a short introduction, some dynamic movements to move neck and shoulders, a meditation to awaken the throat chakra, then some Yin stretches to stimulate the lung meridian. We end with some more meditation to bring it all together. This class focuses on the throat chakra, which is all about calmness and non-attachment. Please have a block and a cushion for meditation ready.This is class 5 of the Chakras, Meridians and Asana program.
Chakras, Meridians and Asana: Fourth chakra and Heart meridian
A short introduction, some movements to move the tissues around this centre, and some meditation to feel the heart. We'll practice Yin stretches for the heart meridian - the ruler of joy, optimism, radiance, and also jealousy and aggression when out of balance. We finish with a delicious meditation to feel it all. This is class 4 of the Chakras, Meridians and Asana program.
Chakras, Meridians and Asana: Third Chakra and Stomach and Spleen Meridian
Some Yang postures to awaken the chi, some meditation to sense the Third chakra, some Yin to stimulate the meridians, and some more meditation to integrate it all. A slightly different structure than a regular practice, but highly effective to harmonise these energies. Please have a block, blanket, bolster to hand.Class 3 of the Chakras, Meridians and Asana program.
Sometimes the key to progress is to keep on moving, without hesitation. This gentle fierceness makes the movements effortless and fun, even when they aren't perfect. I find this a great practice for life in general. We start moving right away with this one; nothing is rushed yet nothing ever stops, moving effortlessly from pose to pose.
Heart joy flow
This flow builds up slowly and steadily, focusing on back strength, shoulder mobility and loads of heart space. Energetically it opens you up to the natural radiance and joy of the awakened, liberated heart. Please have a couple of blocks and a blanket for this practice.
Chakras, Meridians and Asana: Second Chakra and Yin Meridian
20 minutes of Hatha, a few minutes of meditation, then 20 minutes of Yin. In this class we'll explore the connection between the second chakra, our core, the back of our body, the Yin meridian - plus emotions like fear and connectedness. This is class 2 of the Chakras, Meridians and Asana program.
Wash it clean flow
This flow leaves no stone unturned: creative, sweaty, strong, sweet and challenging, the whole spectrum is there to uncover patterns of thinking and feeling that we may be stuck to. And the end offers the space to observe, face and embrace even what may normally be neglected.
The heart is your safe place
This class was live on 6 October 13:00 CET - you can still watch the replay. The need to feel secure and safe is a very basic human instinct, but one that can lead us into unsatisfying relationships and restless living. This meditation helps us to generate and experience a field of security and safety inside the heart, from where it can radiate and touch everything we do.
Following the Ox
Mindfulness, breathing and sweat; it all comes together in this flow. We explore a different approach to pranayama and - inspired by the Taoist teachings from my own teachers - we learn to observe and subtly influence this Ox that is moving inside of us at all times, and harness it for power and for consciousness.This class is part of our Body, Breath, Mind program.
Chakras, Meridians and Asana
Different aspects of our practice interweave to sustain and deepen our efforts, both physically and non-physically. We can use the body to affect energy and use energy to affect the body. This class explores the connections between the first chakra (the Root chakra), the liver meridian, the adductors and the glutes. Lots of aspects for focusing and deepening the practice.This is class 1 of the Chakras, Meridians and Asana program.
Mobilising and strengthening are both necessary for smooth, strong movement, and this practice targets both. By mobilising and strengthening the hips we have much more freedom of movement and stability. We work the hips in all kinds of new ways and experience how they make hand balances and backbends much easier.
This particular sequence of poses can be very effective in restoring energy, improving digestion and calming the nerves. Wonderful for relaxation or when needing some energy, and particularly effective when feeling depleted or tired. We don't stay too long in the poses, which makes this practice more accessible time-wise too. Your normal Yin props will be handy - block, cushions, etc.
This class uses movements we know in a slightly different way: instead of looking for strength or range of motion, we look for bounciness and pliability. Our fascia has the capacity to generate energy through movement, and when done with this intention, the movement generates its own energy. The tissues get hydrated and juicy and we can actually feel an intense and wonderful inner glow. Have a block close by for the end.
The strength to be vulnerable
This class works on strength and stability for legs and hips, which will make it possible to experience freedom and openness in the heart and upper body. We do a long warm-up on the floor, followed by a flowing sequence of standing postures. We end with a few relaxing stretches, where we feel how strength and vulnerability can nourish each other. A block and a cushion or blanket for the final stretches are helpful.
Sometimes it's good to approach our practice from different perspectives, so we can find different ways of stimulating and strengthening the body and the mind. What makes yoga YOGA is not so much the poses but the attention and intention we apply in the practice. This class is designed to help us work on our conditioning, stamina and strength as we would in a gym class but with the same mindfulness and intention of a yoga practice. Cardiovascular and strength exercises galore! You'll need a chair and 2 light weights (or two water bottles / packets of rice) - something to lift that adds a little resistance to the movement.
No slow warm-up here; we start standing up and move right away. This 20-minute practice works wonders for when a full yoga practice seems too daunting, or when you're feeling down or discouraged. It will lift you up, detoxify your body and mind and leave you energised and in a much better mood! One block will be handy.
This class focuses on our connective tissue, or fascia. Modern Meridian Theory states that our life giving energy, or chi, flows in channels of structured water in our fascia. If our fascia stays healthy, juicy, pliable and strong, this energy will be able to flow abundantly and harmoniously, and we are healthy. This class is built around those ideas, making it possible for all tissues to slide and glide easily. Continuous movement without strain is the key. Have a block and blanket ready.
Tune into optimism
We use this flow to tap into some of the qualities of the awakened heart: joy, trust and optimism. We use some variations of Sun Salutations to warm up and then dive right into some creative work to see if optimism can help us to connect with and enjoy everything we do - even when things don't turn out the way we want. I was struggling with balance here even more than usual, but found that optimism just made it fun! I hope it works for you too!
Heart and shoulders
The focus of this practice is the shoulder structure and the energy channels that run in that whole area. We use three-dimensional movements to ease tension and adhesions in the joint, and use the space to find a free flow of energy in and around the heart.
This class explores total body movements that generate deep heat and strength without exhaustion or pain. Respecting all of the natural limitations of your own unique body does not have to detract from the strength of your practice - and vice-versa; you don't need to sacrifice your body to get results. You might need a block and some props for the stretches at the end.
Building a meditation practice
For most people, establishing a meditation practice is incredibly difficult. This class uses gentle movement and breathing to put mind and body into an easier, receptive state that can greatly facilitate your meditation effort. The movements don't target muscles but joints; they seem so simple, yet I am always amazed at how effective they are in removing stagnation and moving energy. Then, some breathing exercises and a short sitting session filled with light.If you'd like to gain a deeper understanding of the purpose of meditation, take a look at Anat's 'Fundamentals of Yoga Philosophy' course on the EkhartYoga Academy.
Let the sunshine in
This is a creative sequence meant to help us break habits, shake us out of our usual routine and have fun at the same time. We find all kinds of ways to be weightless and shine some light into forgotten places. Be ready to get a little sweaty and breathless - I did!
A higher frequency
A continuous flow that repeats and adds new elements every round is a great way to calm the mind and make us a bit more attuned to different frequencies. Those frequencies can help us vibrate on a higher level, which will automatically dissolve problems, worries and concerns. Sounds far- fetched? Give it a try - you may find that those things are more real than you think.
Across the Universe
Dynamic movement mixing Warriors and Dragons are definitely among my favourite things. They remind us of power, beauty, strength and poetry, while connecting us to the whole world around us. We move deliciously through the poses without strain, using the power of the world around us to energise and transcend the body. I was honestly full of light at the end, I hope it works for you too.
Functional yoga - the torso
This functional class focuses on the strength of the torso and its repercussions throughout the whole body. Working with the different vectors of force in the torso generates a feeling of lightness and possibility, affecting the way we move on and off the mat.
Saluting the Sun
The classic Sun Salutation brings so much energy movement, space and joy into the body that it is no mystery why it became so popular. In this class we go into the function of each of these poses, and how they are accessible to all bodies. We start with a warm up to loosen the hips and mobilise the back, and take the time to let the sequence do its magic. We finish with a few standing poses to fully appreciate what the practice has brought us.
A meditative flow
This short practice gets right into it, warming up as we go. The flow is repetitive and we add new elements every time, creating a meditative rhythm and focus. The continuous movement calms the mind and leaves the body feeling warm and energized.
Slow and strong
The challenge in this class is not so much the poses, as they are all pretty basic, but the control necessary to keep the flow slow. Self-control is a fundamental part of yoga practice and it is always fun to watch our wild thoughts swirl by.
Shining skull - Kapalabhati breath
Kapalabhati is a great way to clear up all kinds of stagnations, and doesn't have to be strenuous or aggressive to be effective. We do a few movements to get ready and then build up from a slow to faster rhythm, feeling our lung capacity increase naturally.
Yoga and modern science agree that we are actually made of light. As our identification with the body and our problems sets in we tend to completely miss the light. This class expands the lung capacity with yoga poses, gentle Kapalabhati breathing and a juicy flow to see if we can shine the light that is always there.
20 minutes after work
Do you come home longing for the couch and sweet oblivion? Or do you return home for even more work and responsibilities? Whatever the case, give yourself 20 minutes to recalibrate your energy and detoxify body and mind to see your evening unfold with much more harmony and joy. A block and a blanket may come in handy.
15 minutes works wonders
Whatever work you do, you may experience that feeling of being overwhelmed, tired, or in need of inspiration and connection. If you can spare 15 minutes in the "no time for anything" zone, replenishing your body and brain with oxygen and chi can do wonders for you - and, therefore, for all those you come in contact with. You don't even need a mat, just a chair will do (just make sure it's stable). I sometimes do this practice in hotel rooms, or even convention centres.
2 x 15: Energise and connect
This class is part of a series specifically designed for when time is an issue. This one is for mornings, or before work: 15 minutes of awakening and energising the body, 15 minutes to connect internally with all you need for a good day. The 15 minutes here are symbolic - though it's really more like 17 and 9 (but who's counting?!). Of course, you can always skip one for the other. A cushion or folded blanket for sitting can be helpful.
Short but powerful stability training
When life is pulling you in different directions and winds blow from all over, have no fear: this short practice helps you find strength and stability to sail through any storm. You'll feel powerful and strong where you need it most. Have a block to hand.
A little adventure
This all-round flow works on hip mobility, balance, coordination and joy. We go to some familiar and different places, like all adventures should. Make sure you have a block nearby for the end.
Short Yin before bed practice
If another day has passed without a moment of connection and your body feels tired and your mind numb, there is still a chance: this practice will comfort, nourish and calm you down. Yin stretches done for a little less long than in a traditional Yin class, just enough to circulate some energy and relax the nervous system. After the stretches you have the option to sit in a gentle, short meditation to take you right into blissful sleep. Please have a belt, bolster and blanket to hand.
This practices starts slow and stretchy, targeting tightness and tension around the hips. It progresses gradually to some powerful movements designed to give us the feeling of support and strength. Blocks are welcome!
Got your back
Our backs are meant to be strong and supple, offering us support and protection throughout our lives. When our backs are weak we crumple under the weight of responsibilities and obstacles. And yet, to strengthen our backs we need nothing fancy: this class uses simple elements in a creative way, accessible to everybody. You'll need a rolled up blanket and a block.
Some Gita love
The more I read the Bhagavad Gita, the more I love it. There's no other book that brings me as much insight, support, comfort and inspiration as the Bhagavad Gita does. Many students ask me why that is, so this is a very brief, personal and non-academic explanation of why I love the Gita so much.Would you like to learn more about the Baghavad Gita and dive deeper into some fundamental concepts of yoga philosophy? If so, check out Anat Geiger's online course on the EkhartYoga Academy.
The space within
The power of Pranayama - especially Kaphalabhati - to open spaces in the lungs and mind is quite astonishing. This space can carry us further into an asana practice that comes from a completely different place. This class explores these connections, leaving us oxygenated and satisfied. Props: a block and a blanket or cushion for sitting on.
This class is designed to open up spaces in the body, heart and mind that might have been collecting some cobwebs, inviting light and fresh air in. The sequences are not difficult but they ask for an attentive mind to keep up (the repetitions help!). We finish with a quiet Pranayama practice to take this gentle cleansing even deeper.
Of animals and humans
This class is inspired by my teachers Paul and Suzee Grilley’s awesome The Animal Parade sequence. I added a warm up, a cool down, some tweaks here and there and some insights and observations about our human nature. Expect to get a little out of breath and build up some sweat. I tried a different solution to the “left/right” dilemma, so the props here are a bit unorthodox: a book, a water bottle, a candle and a cushion. I hope you can have some fun with it.
When it hurts
Experiencing pain is part of our human condition, and often we can find ourselves completely unprepared for it. It can throw us completely off track and generate so much stress that we find ourselves in a loop. This meditation gently encourages us to bring regeneration, kindness and insight into those places, whether physical, emotional or mental.
Alive and kickin'
Finding our true intention and generating energy to nourish it, while moving away everything that holds us back: enter kicks! We warm up slowly and get into a simple yet effective sequence, exploring strength and balance in a playful way. A few Yin stretches at the end complement the practice.
Lower back revival
Sometimes the lower back needs a little extra love, particularly after sitting for a long time, or when recovering from an illness, or in times of stress. Whatever the reason, this short flow will move the fascia, muscles and bones in that area, leaving it rehydrated and replenished. You'll need a blanket and a block.
Hanuman: The remover of obstacles
Perseverance, devotion, self-reliance, flexibility: these are only some of Hanuman's attributes. Hanumansana, the Splits, is named after him because he could stretch his step so much as to have one foot in India and the other in Sri Lanka. We practice moving towards this pose, but the focus also on Hanuman's ability to overcome and remove all obstacles in his way. You'll need a belt, a blanket and (maybe) three blocks!
Shoulders / Upper back / Neck
Grow wings - Yin edition
This class explores the area of shoulders, chest and upper back, and the idea of inner lightness and healing. Melting away tension and desire, we come to a centre of weightlessness and possibility. You may want to have a bolster (or blanket) and block for this practice.
Kindness all around with Esther and Anat
With kindness as a theme, Esther and Anat teach an 'accessible to all' flow to remind you to be especially kind to yourself during the holiday season. Expect yummy twists and, of course, nuggets of wisdom and advice along the way.
After a short anatomical explanation we get into a creative sequence designed to grow and expand some wings. Focusing on arms, upper body and core, we use these movements not only for physical strength but especially to connect with the weightless aspect of our being. I filmed this when I was just back from my Bhagavad Gita studies in the US, so I was very inspired but also very jet legged!
Meditation for worry
This is our second voyage into Manipura chakra - this time focusing on worry, one of the emotions associated with this chakra. It is similar to my "Feed the Hunger" meditation, with a slight shift in approach.
Self-confidence is that magical thing that transforms difficulty into challenge, weakness into strength and insecurity into power. The poses focus on strength and stamina but are not difficult in themselves. The tempo picks up a bit to create some heat and work on our determination and confidence, and all is over pretty fast. You'll find that confidence and courage carries you deep and far.
Swing the Sword of Goodness
This is part of what I call Warrior training, practices that stimulate inner determination and strength. We learn to swing a sword meant to cut down all evil in the world. We break down the movements a bit, and the pace is relaxed enough for all to join. Especially helpful when we feel discouraged or defeated, this practice will awaken the Warrior without losing the tenderness. You could follow this practice with my meditation class, Become who you truly are.
Become who you truly are
We all feel it: that inside we carry a better, illuminated version of what we normally manifest on the outside. Many of us feel this conflict; our best intentions and our old patterns do battle inside all of us. This meditation helps us focus on what is truly good and pure inside, and root it in our energy centres, creating a lived experience of light and well-being. To warm up before this meditation, try the class that Anat refers to: Swing the Sword of Goodness.
A tender balance
Balance is a hard thing to describe and unmistakable when experienced. After a short warm-up we use creative movements to explore how we can find balance and harmony even as everything around us - including us - is continually changing and shifting. This dynamic balance leaves us feeling light and connected deep inside.
Functional yoga: Upper body power
This class focuses on creating some strength in the upper body and is specially designed for people who normally avoid that! We tend to lose upper body strength as we age, and cultivating strength involves more than just exercising muscles. You can adapt everything to your needs and body as we learn to see weakness as an entrance into strength. You might need a belt for shoulder stretches.
Feed the hunger
Manipura chakra is located at the area of the upper abdomen and among its many functions is the absorption of energy and chi. When these energies are blocked or imbalanced we may experience anxiety and a feeling of never being satiated or satisfied. After a short talk we spend some time focusing on and visualising this chakra.
This shorter Yin class is especially good when we experience difficulty in dealing with life challenges in general. It stimulates the liver and gall bladder meridians making us softer, calmer and more connected. You can do it on its own or after a Yang practice. I personally love doing it after my Total Body Bliss class, but feel free to add it to any class of your choice.
Functional yoga: Total body bliss
In Functional Yoga we focus on what the exercise should be doing rather than what it should look like. We use movement to target specific areas of the body and in this class, we give the whole body a boost. Focus on the area we are targeting and include any variation that may come to you and feel your whole body tingling with energy and chi. A couple of blocks may be useful but aren't necessary.
Not really a full on Yin class, but more of an invitation to 'yin things out a bit'. This class is particularly helpful when you feel stressed out, hyper or anxious and wish to calm down a bit and reconnect, without the sedating quality that most Yin practices have. We don't stay too long in the poses, just enough to calm down and observe. Have your usual Yin props ready if you normally need them.
Developing our strength is more than training muscles; when done properly it connects us with our inner strength as well, our capacity to go through the challenges feeling empowered and connected. We do a short blast of core work and then sit for a moment to absorb all that power internally. We don't sit long, but please feel free to sit for longer if it works for you.
Legs sustain and move us through life, giving us a base to literally stand tall and sit well in our skin. This short session focuses on strength and mobility, connecting us to the feeling of standing inside our own bodies with grace and power. It can be done alone for an energizing and empowering session or in combination with any core class. You can also add some stretches at the end for a full rounded class.
Short and sweet
This flow takes us through some basic postures, focusing on balance, strength for the back and space for the heart. There are no fancy poses here, but a creative buildup that includes standing poses and gentle backbends. No props required, but if you need a block for Ardha Chandrasana then have one ready.
A creative, fun flow taking us into all kinds of adventures. We open up the whole body and take it for strolls under the sky and over rivers, just enough adventure to keep the heart open and the body buzzing with energy. No props required, just an open mind and some forgiveness for my right/left confusion ;)
What are chakras?
We often use words in our yoga vocabulary without really understanding what they mean. Following my talk on "Why we meditate" we continue to explore the chakras and their relevance to our practice and our lives.
Yin before bed
You ask, we provide: here is a sequence to calm the nervous system and prepare us for a regenerating sleep. You can, of course, use it any time you need to deeply calm down. Props: a block and all your usual Yin (blanket, bolster, etc).
This class is specially designed to move the body after strenuous workouts or activities and can be used any time you feel your body is tight and unwilling. It will gently melt away tension and improve circulation, stimulate detoxifiction of any residue of lactic acid and stimulate a healthy flow of chi in the fascia.
Front and back
The front and back of the body have different energetic functions and sensitivity. This class explores both, stimulating our capacity for introspection and observation. This alternation affects the nervous system deeply and may prove very settling before sleep. And because nothing in the body is truly isolated, integrating both aspects can have a profound effect physically, emotionally and mentally.
Vinyasa basics with a twist!
Sometimes keeping it simple allows us to go further. We practice basic Pranayama, warm up and do some Sun Salutations, allowing the simplicity of it all to energise the body and calm the mind. And because simplicity goes well with some spice, we add just a pinch of it at the end. A block or bolster may be nice for cooling down at the end of the practice.
Circulation of light
This meditation is designed to awaken some awareness in the first and seventh chakras, and to experience a circulation of energy and awareness between the two. We do no movement to prepare so it's perfect to do first thing in the day or after any practice of your choice.
Why do we meditate?
Meditation is the very heart of yoga practice, and yet it is often viewed separately from it. In yoga tradition, meditation goes much further than calming the mind and improving sleep - it is a powerful tool for transformation.Would you like to learn more about yoga as a practice beyond asana? If so, take a look at Anat Geiger's Fundamentals of Philosophy course on the Ekhartyoga Academy.
Approaching things gently can be surprisingly powerful and reveal hidden treasures in ourselves and our practice. We stay down on the floor and do some restorative and some energising poses, aiming to leave the body gently buzzing with warmth and energy. A bolster or two blankets are used.
We get right down to business here, warming up as we go along. We build up in our legs and torso and explore a strong, heroic class while holding the heart soft and open. There are no hugely difficult postures here, but some stamina and courage will definitely be your best props here!
A lazy, stretchy morning
For those ideal lazy (Sunday?) mornings, where you want to move a little and stretch a little without any ambition or rush. Like a cat stretching in the morning, this class will leave you gently energized and tingling all over, ready for more movement or for whatever the day will bring.
Power to the buttocks!
This class focuses on awakening some power in specific areas of the glutes, or buttock muscles, a weak area for me (and many others). We build up into a non-traditional flow, but do some Vinyasas in between so as not to get too buttock-centric. One or two backbends at the end are offered so we can check if the work has made any difference. Some of this class is challenging in terms of balance and endurance, but the postures themselves are not challenging. You'll need a block for one of the exercises.
A Yin detox
Our bodies have in them everything needed for optimal regeneration and cleansing; our practice should be aimed at supporting these systems to do their work properly. This class focuses on stimulating the fascia in and around our digestive organs to increase blood and chi flow everywhere. Not recommended on a full stomach, of course! A great class to target our own regenerating capacity, and to lift us up from tiredness and sluggishness into renewal and health.
Practicing from the bones
Starting slow and building up in tempo and intensity, this practice taps into the depths of our intention and connection. Be prepared to work and sweat, but in a more quiet, concentrated way. The first part of the class is suitable for level 1 students, the second part asks for some extra stamina and strength. Find the seat of your Warrior and the power of your bones!
Change the game
For those days when we find ourselves stuck in old patterns of thought and of behaviour that has repeatedly let us down before. We move the body through basic poses, in a dynamic but not speedy tempo, and look for windows where we can find a different approach to those old problems. For any time of the day when you feel the need to change the game.
Find that stability
This class is especially designed to cultivate a sense of stability internally, not only in our muscles but also in the joints, in our balance and our intention. The sense of being able to sustain ourselves in all kinds of situations motivates us to look for a stability that is also playful and flexible. We will use a wall for some of the exercises, a blanket for some back mobilisation and you may need two blocks if you can't place your hands flat on the floor.
Lighten the load
This practice focuses on creating a lot of space around the shoulders and the upper back, areas where we tend to carry a lot of tension and worry. This sequence feels especially nice in cold weather, after being ill or for anybody who spends hours behind their computer, on their phone, behind the wheel... We use two blocks and a rolled up blanket.
Some knee love
I have been working on stabilising and strengthening my knee for over a year now, following an accident that left some damage in different structures. Many of you have asked me about the exercises I've done in the recovery process, so this class is more of a knee-focused sequence of exercises. Please listen carefully to the introduction; as always with therapeutic practices, it may be wise to seek some guidance before you try it for yourself. Not all knees are the same but I hope you find something here to support your own road to strength and stability. Make sure to progress slowly, with courage and self confidence.
Tiramisu means "pick me up" in Italian, probably a nod to the coffee in this popular dessert, and that is exactly what this class is meant to do: pick us up from sluggishness and laziness and make us bright and clear again. The sweetness after is a dessert in itself (almost!).
A courageous flow
Some days we just need to remind ourselves that we have what it takes; that even though we feel discouraged and the work to be done seems immense, we have inside of us a well of power and energy that always supports and sustains us. We move and shake things up and sometimes give a leap of faith. Remember that the pose is not the goal, but the feeling of inner power that lingers after.
Yin to Saddle
Saddle pose is one of the most feared and avoided poses of the Yin yoga vocabulary, but its benefits are many and unique: it deeply affects the fascia around the sacrum and the lower lumbar vertebra, an area that can become rigid and stiff. We work slowly with postures that affect the back and pave the way towards Saddle pose and, of course, lots of options and props are offered.
A simple flow
Moving in a relaxed tempo through some basic postures, this flow is a great morning option, awakening the body just enough to leave you fresh and tingling. Also great after a long day at the office and before a night out.
Invest in strength
A strong flow sprinkled with ab power, meant to awaken the powerhouse that already lives inside of us. Quite a few core exercises - no crunches! - in a creative flow to help you invest energy in what is strong and good.
It's a feel good class
We are happy to say this is class number 2000!! The theme is joy! Not the kind of joy that you get from outer circumstances, because we all know we don't control those, but the kind of joy underlying everything, the joy that is part of our true nature. Anat will start the class with a gentle warm up and a short meditation, Esther will flow with you through some hip openers, gentle Sun Salutations, spinal flexibility and back bends. Jose will bring it to a close with a Yin-like cool down and Savasana.
Roots and clouds
A creative sequence designed to create both stability and lightness. We work the muscles around the hips and lower back to stabilize the whole body and free the arms and shoulders to bring us lightness and joy. A strap is handy for the hamstrings stretch.
Pick both sides
The sides of the body can offer a lot of support and space for the front and the back of the body to move freely. This class stimulates the tissues on the sides of the body in a fun and dynamic way. A great practice for when you feel the need to work your own internal support system.
Prepare and meditate
An introduction to chakra meditation, using gentle movements to raise awareness in those energetic centres. We move a bit, sit a bit and repeat.
Melt the stress away
We start moving right away in this flowing, relaxed pace class. Specifically designed to melt away blockages and stress on those days when we feel ovewhelmed and tight, this sequence moves your whole body leaving it internally warm and tingling with energy.
Opening the energies in and around the heart, this flow opens the chest, shoulders and intention towards a more friendly, glowing experience. Especially nice when needing to shift things around from tight to open, from nervous to fun. We use 2 blocks and maybe a blanket.
The fifth limb: Pratyahara
Pratyahara is the fifth limb in the eight limbs of yoga. It is perhaps one of the most difficult of the eight limbs of yoga to explain, as well as to attain. In this short talk, Anat introduces the concept of Pratyahara or 'sense withdrawal'. Part of the 'Eight Limbs of Yoga' program
The fourth limb: Pranayama
In this talk Anat introduces us to the topic, concept and practice of the fourth limb of the "Eight Limbs of Yoga" - Pranayama. Pranayama - yogic breathing techniques which clear the physical and emotional obstacles in order to direct and expand the flow of prana - or ‘life force’ - throughout our energy pathways. Part of the 'Eight Limbs of Yoga' Program
A wrist friendly flow
It is possible to get a nice flowing yoga practice without over-taxing the wrists. This class will take you through a standing poses flow and a core flow and there are no Chaturangas at all! We do a few downward dogs but you can skip those if necessary. We finish with a few moments of sitting, so a block or cushion may be handy.
Slow flow, slow burn
When we talk about heat we always think of that fast burning, firework-like burn that leaves us exhilarated and sweaty. But sometimes it is important to fuel a lower, long burning fire that can keep us going for a long time. It comes right from the depth of us, where we find a longer lasting motivation and intention as well. We'll flow through back bending preparations and finish with a bigger backbend if available. Not a backbender? No worries, there are enough options for you as well.
Introduction to the 8 Limbs of Yoga
Anat gives us an accessible overview of The 8 Limbs of Yoga (part of one of the most well-known works in yoga philosophy, The Yoga Sutras of Patanjali) - each of which offers guidance on how to live a conscious, meaningful and purposeful life. Explore the 8 limbs in our program "The Eight Limbs of Yoga"
Meet your Svadhisthana chakra
You asked, we listened: this is a little deeper chakra practice, aiming to bring our attention to this powerful energy centre in the lower belly. We use asana (abs!) to stimulate the chi and blood circulation in the area, and then we sit and practice two different meditation techniques to help us settle the mind in that area. This chakra is related to immense energy and our capacity to regenerate body and mind, a really important tool in our yoga efforts. You'll need something to sit on for your meditation.
Short on time, not on intensity
I also call this class 'interval training for sissies': we will increase our heartbeat and use our muscles a lot, packing the action into a short amount of time. I'm recovering from a knee injury and have been using this practice to come back to shape. I hope you'll enjoy seeing (and hearing!) me struggle. Props: a cushion and two blocks.
Shoot the intention arrow
This is my go-to practice in times of confusion and sluggishness. Finding our true motivations and looking them right in the face is sometimes the best way to reconnect with our practice and our life. We'll work to find our true intentions and place them where we can reach them. We'll need a rolled up blanket or mat for mobilising the spine in the beginning.
This practice is intended to open up the body gently and slowly from the inside out. We'll open the back, front and sides of the body, staying a little less longer in each position to ease ourselves out of stiffness and into openness. A bolster and any general Yin props are welcome. Part of the 21 Mornings with Yoga - season 2 Program
From Yang to Yin
A good practice for the end of the day (but nice for any other time too). Starting with some yang to squeeze tension out of the body and getting more and more yin-like as we calm the nervous system towards the quieter moments of the day. Your usual props for the yin part: bolster, blanket and/or block.
50 shades of warrior
A short but intensive practice to warm up and approach many different aspects of ‘warriorship'. We build up gradually and go for the dynamic flow at the end. The only prop needed is your best intention and determination.
This is one of my favourite morning practices at the moment, a gentle awakening of body and mind into the adventures of the day. We finish with a chakra meditation, meant to awaken these centers along the spine. You may need a cushion or block to sit on for meditation.
A practice to invite some heart opening, stimulate the bending backwards of the spine (which we tend to overprotect) and the stretching of the front of the body.
Some postures may seem completely out of our league: we take one look at them and decide they are simply not possible. Whereas if we just relax and give it a shot, we may very well have some fun in the process. This class explores some more accessible versions of one of my favorite inversions: Pincha Mayurasana, the Feathered Peacock!
Arm balances for all
I spent many years avoiding these postures, believing myself to be too heavy, too old, too this, too that. And I see many students doing the same. But if we can approach this without ambition, in a spirit of adventure, we start to develop strength and endurance where we need it most: in our hearts and minds.
Why can't I do this?
Muscle tension is not the only reason we cannot do a posture. In this talk we explore the skeletal reasons why some people cannot interlace the fingers behind their backs.
Strong and supple
Yin and Yang are constantly interplaying and interweaving, so we use both approaches to target two of the main problems we experience as we age: lack of strength in the upper body - Yang - and lack of flexibility in the lower body - Yin. You'll need a blanket and maybe two blocks for your Bakasana / Crow Pose. Part of the Yin Yang Yoga Program and the Stretch your comfort zone program
This is a gentle way to give your whole body a gentle buzz of energy and optimism. We mobilize hips, lower back, upper back, shoulders and get those legs going too! We use a blanket or rolled up mat
Half Moon flow
We start with floor work focused on mobilizing the hips and strengthening the lower back to take us into the (half)moon and back. We approach it from 3 different angles - good practice for stability and calmness. Props needed: strap and block.
Dragons can fly in all kinds of different ways, they can take a fall and then go back and keep on flying. So bring some sense of humor to the mat, as well as a blanket and maybe a block. Day 10 of the Strong core - Radiant health program
When practicing backbends, we often get a big buzz of energy, a mix of excitement and fear, which can lead to projecting our energy too much outward. In this class we target some simple but very effective backbends, while trying to generate a sense of calmness and tranquility. Props needed: block, pillow and a blanket.
This class is an invitation to all warriors out there to come out and practice. We use all directions on the mat, completing full circles of warriorship! Great to clean away some cobwebs in the mind and to widen our field of practice. The poses are not advanced, but the pace and change of directions can be a bit challenging in the beginning. Keep your courage and sense of humor at hand. Part of the Yoga Warrior program
What the Warriors mean to me
Anat explains how the Warriors are represented in the Bhagavad Gita and their place in yoga. She talks about her personal story of how the Warriors inspire her practice and her daily life. Discover more in The Yoga Warrior program.
We often reach out to external things as we look for satisfaction and fullfilment. Yoga teaches us to nourish ourselves with energy, feelings and thoughts that can leave us full and satisfied from the inside out.
Blast of Chi
For those days when you need a blast of energy and purpose, this class is designed to leave you beaming all over, strong and ready to take life as it comes.