Marlene Smits Follow
Marlene is a non-dogmatic yoga and meditation teacher, combining many different teachings from all over the world to create a bridge between modern urban reality and ancient wisdom.
A bubble of peace
A short, Kundalini-style meditation to get you back to centre. We'll practice an 'anti-stress' breathing technique and a mudra to help you to create more space when life is busy and you're feeling overwhelmed. You can also extend this practice for a longer period of time, if you like.
Love your liver - short detox
This set is short and sweet and will help you to detox and stimulate the functions of your liver. Drink 2 litres of pure water the day you do this practice. If you experience strong signs of detoxification (headaches/fuzziness) then please take it easy. Do this set once a week to start with and then work your way up to every day. When you have practiced this set every day, just monitor yourself. When you no longer experience any symptoms, you can come back to this practice when needed. *Don't do this class when you're menstruating.
Flush your system - Spring detox
This is an effective, quick fix energy practice for when you feel heavy in your heart, mind or body. It helps to help release physical discomfort or pain and is great for those times when your brain is racing and feels too cluttered. This is especially nice to do in Spring but you can use these techniques at any other time too.
Best tune up to harmonise entire system
This is a practice that I practice myself a lot. It is a combination of techniques that will get your energy moving, flush stagnant energy and help you feel whole body integration. As mentioned in the video, people who are sensitive, will feel this most. It is therefore also a great tool for people who are HSP. And feel that their surroundings influence their energy field too much. If you don't have that level of sensitivity, this practice will still do a great deal for you. I recommend that you do this as your morning practice or incorporate it into your morning practice.
Releasing your demons - get rid of anger
Sometimes there is anger, stress or frustration that sits in your body, even though your head has moved on. This set will help you process and release the anger and tension that is is cooped up inside the body.
Releasing fear of the unknown
This set is specially designed to help you to trust more, even when the path is unclear or the future unknown. It will help ease anxiety, stress and fear and calm the mind. By connecting the heart to the mind, you will feel more trust and less fear when connecting to your inner wisdom and knowing.
Recharge your batteries
This quick and easy set is perfect for when you need to recharge but don't have much time and you need to Get Stuff Done! (Just remember it's only a quick fix - the body does need some time to rest properly.) If you're feeling a bit low on energy, you can add this set to your yoga practice for a month or so to get your energies flowing a little better.
Lazy yoga practice
This practice is for when your body feels like doing some yoga, but you feel too tired, fragile or lazy to do anything active. And that is why it is perfect before bed too. Expect some lovely stretches and a couple of twists to make your body feel nourished and calm.
Keep it light - release menstrual tension
Some of us feel heavy and tense before getting our periods. This wonderful set is design to release some of that heaviness and tension. Depending on how you feel - and it's a personal choice - you can practice this set during your period too. If you suffer from very heavy periods and cramping you can use the pressure points I show you; this is a great tool for menstrual pain management.
Find balance in trying times - Mudra meditation
This beautiful and powerful Mudra sequence works on balancing and strengthening all the 8 chakras we work on in Kundalini-inspired yoga. As we're unable to control what happens in our lives and the world, we need to be able to adapt and deal with whatever comes our way. This meditation will give you the resilience to do so.
Thank you - Gratitude meditation practice
'Thank you' is a powerful statement. It expresses gratitude and is energetically neutralising. In this meditation we use these words while focusing on our chakras. The chakras work as funnels that distribute the 'gratitude energy' throughout our entire energy body. If you can keep your attention and intention on this practice it can create a great shift. Practice this meditation regularly if you feel density, stress or tension in your body. With this practice often comes the realisation that even the difficult, unpleasant situations in life have made us better and stronger in some ways, even if we find it hard to see or accept this at the time.
Back to balance - gentle sequence for back health
This set will help to make the spine more flexible and open and let the spinal fluids flow. Spinal health is essential for longevity and that's why it is important to give some gentle love to your spine on a regular basis.[color=#000000][size=3][font=pt-serif, sofia-pro, serif] [/font][/size][/color]
Tired, sluggish and slow? Try this little pick me up practice, with easy movements that help to get you re-energised and recharged. The shift can happen quickly if you just take the time for some targeted movement practice. You can do this session at any time of the day you need to recharge.
Meditation to cultivate self love
All you need is love - especially towards yourself. So many of us could really benefit from more self-love; it can give you more peace, acceptance, understanding and forgiveness. All these qualities help not only in relation to yourself but in all your other relationships too. Practice this class whenever you want and if you feel it's an important theme for you, you can make it your 40 or even 90 day practice to initiate real and lasting change.
Sunshine morning practice
Set yourself up for a sunny day even though the weather may be anything but! Bring some inner sunshine into your body with some easy but delicious movements that will get your energies flowing.
The magic of Sital Pranayama
Sital Pranayama is a wonderful breathing technique to add to your daily practice. It is detoxifying, helps you to digest your food and your life and is the perfect way to set yourself up for a meditation practice. Enjoy!
Strengthen the heart-mind connection
This set is focused on the heart, our true centre - working on releasing, balancing and strengthening the heart chakra. Probably the most common challenge we experience in spirituality is connecting the heart and mind. This set will help to establish and strengthen the heart-mind connection.
Connecting to the source - mudra and mantra meditation
This meditation has a manta and mudra movement that tap into the cycle of life. Sa - meaning Infinity, Ta - means Life, Na - means Death, Ma - means Rebirth. When we connect to these energies, we can transcend ourselves and connect to the infinite part of our being -our soul.
Back on track - spine, neck and shoulders
An easy and gentle set with alternate moving poses and deeper stretches mainly for the spine, with extra focus on side ribs, shoulders and neck. You will feel awesome when the spinal fluids start moving!
Purifying your energy body - Pranayama and mudra
A simple but very effective Pranayama and mudra sequence for cleansing the main energy channels and making you more Sattvic (pure). The mudra can be held for up to 30 minutes. Please always sit in silence or lie down in Savasana after this practice.
Cleanse your lymph glands
An easy and effective set to cleanse the lymph glands and get your lymph fluids moving. Your lymph system is responsible for waste management in your body. Getting your lymph fluids moving helps to eliminate waste and get energised.
Heart power - embody the qualities of the heart
This set is really focused on strengthening the heart centre. It helps you to strengthen your physical heart and chest, but it also enables you to embody the qualities of the heart with power. This means, for example, being able to love yourself and others unconditionally, to give and to receive with ease, feeling confident, compassionate and kind towards yourself and the world.
Balancing Prana and Apana - energise yourself
Incoming energy is Prana, outgoing energy is Apana. When one is more active than the other, we lose balance. Accumulating too much prana can make you feel nervous and bouncy; not having enough makes you feel sluggish and tired. Discover how you can manage your incoming and outgoing energy levels yourself with this short and easy set.
Strengthen and energize your navel centre (Manipura chakra)
The navel centre - or Manipura chakra - is the centre that helps us to digest not only our food, but our life. And when our inner fire is weakened we become sluggish, lack energy and willpower; we have trouble setting our goals, never mind achieving them. Our digestion can also become more difficult. In order to rekindle our inner fires, and strengthen this system we use the breath of fire in several yoga poses. It is an intense practice, but very effective. Read more about the Manipura chakra in Marlene's article.
Strong nerves - for times of stress
A powerful meditation with a mudra and slow, deep breathing that works wonders for your nervous system. When your nervous system is strong you are able to handle whatever challenges that life throws at you. If this is something you are in need of, practice it daily and work your way up to 31 minutes. Following the practice, please lie down and allow some time for integration.
Get rid of stress
This yoga set helps you to release tension and stress from all layers of your being and stimulates the primal life force energy. We work on the nervous system, heart meridian, heart chakra, navel point and third eye. This is a total life saver in periods of stress and strain.
Release tension, heaviness and old emotions
We filter down through the layers of the heart centre and release whatever weighs your heart down. Whether you experience physical, mental, emotional or energetic heaviness or tension, this set will help your heart to feel lighter.
Total body makeover
This yoga set is a great practice to get the energy flowing again in your entire body and ridding yourself of tiredness, sluggishness and heaviness. A great practice for really becoming present in your body. If you have the time, I would recommend spending some time in meditation afterwards.
Reset your head - nourish and relax
This is a special set for the head, involving a lot of breathing and a couple of targeted postures. It will nourish and lubricate your brain, is said to improve eyesight and nervous strain, so great for sufferers of headaches.
Melt your stress away - breath and mudra meditation
A beautiful, calming meditation including breath work and a mudra. You can incorporate this meditation into your yoga practice during periods of stress. You can work your way up to 11 minutes and, if needed, practice it for 40 or even 90 days to get full results. The music is from fellow EkhartYoga teacher David Lurey OM HRIM NAMAH SHIVAYA. You can find his music on Bandcamp
Practice self love
Too often we push ourselves and our bodies to do what our mind or egos are telling us we 'should' do, creating pressure on, and even harm to, ourselves. There is really nothing to achieve, just moving your body and feeling good. Yoga is here for you, not the other way around. And in the spirit of Ahimsa (non-violence) we offer this class.
Kidney balance - stimulate and re-energize
Kidneys are very important waste disposal workers in our body. They filter our blood and produce hormones for maintaining the right blood pressure. They keep our bones strong and healthy and they stimulate the production of red blood cells. They also make sure our fluids are in balance. On an energetic level the kidneys need a little extra love when we feel anxious, depleted and when it feels like we just can't get things done. The music towards the end of this video is by the amazing Avi Adir: https://aviadir.bandcamp.com
Quick energy fix - pick me up Pranayama and meditation
Feeling tired or sluggish and need to be mentally sharp? This quick pranayama and meditation set with 4/4 breath will help you get your energy back. You can do it anytime and anywhere to get a little natural pick me up without needing to resort to sugar or caffeine.
Relax and release - letting go of fear
Fear is a strong emotion that can hold you in its grip. It can change you in such a way that you lose your authentic self. This set is designed to release fear from your system on all levels - physical, emotional, mental and energetic. If you suffer from some very deep rooted fear patterns, you will probably need to integrate this set into your yoga practice for a couple of months to feel the release.
Melting into your heart - a Yin Yang sequence
The heart is the bridge between the upper and lower chakras. When we work on this centre it will always benefit us. It helps to divide the energies between the material world - earth, water, fire and the more ethereal energies, bringing balance to all the energy centers. This set combines Kundalini techniques, which move and distribute energy and yin, which works on creating space in the body through gravity and active relaxation.
Chakra meditation - strengthening and balancing your energy body
A powerful, short and sweet meditation combining mudras and chants to balance and strengthen the energies of each main energetic centre in the body.
Powerful set to detoxify the liver
This is a tough, but powerful yoga practice that will help your liver to detoxify. Through extensive breathing and stimulating postures the liver is being worked on on many levels. Consider doing this set twice a week for a period of a couple of months for maximum results. Become familiar with the breathing techniques before doing this set. And help your body by drinking morning lemon water and dandelion herbal tea.
Removing negative energies - Sa, Re, Sa, Sa Mantra meditation
A beautiful mantra meditation with a mudra Vinyasa. This mantra lets you tap into the wisdom of the past, present and future. It is said to bring peace and prosperity. Most of all, this mantra takes away negativity from within oneself.
Brain balance - Total reset for your brain and body
An intense set that will re-calibrate your brain & your body. It includes rythmic movement and use of the mantra SA TA NA MA, which refers to the cyle of life. Sa means infinity, Ta is life, Na is death and Ma is rebirth. Together they form SAT NAM - truth is my name.
Come into Oneness - Vigorous set to shake your system
A powerful, intense but beautiful set that will shake your entire system. You may go through a lot physically, emotionally, mentally, even energetically, but you will also get a lot out of it. This set helps your body to reset itself back to a state of Oneness with all that is.
Get warm and let energy flow - Sun Kriya
For some of us during winter, the cold starts to seep into the body. A nice way to get warm, energised and focused is to invoke the energy of the sun. The Surya or sun kriya does exactly that and more. It will help you focus, get your circulation going and make your body strong, steady and radiant. A great set to add to your daily or regular practice for the cold periods of the year, or when you need a little boost.
Yin Yang - coming back into the body
In need of some down time, relaxing and nurturing yourself. This practice will relax you deeply as well as getting your energy gently moving again, with a great combination of kundalini inspired movements and yin postures. Come out of the mind and back into your body, into the present moment.
Choke meditation - coming to the neutral self
This meditation is one of the classic Kundalini meditations. It will help balance the two brain hemispheres and let you come into the neutral self. The mantra used has the eight sounds of the Kundalini in it. It is a combination of earth and ether. Ra is the sun. Ma is the moon. Da is the earth. Sa is the infinity. Sa is the infinity. Say is that totality of infinity which is Thou. So Hung means I am thou. Sa Say So Hung is the ether mantra, Ra Ma Da Sa is the Earth mantra. It has an interconnection. Sa is the link word, it comes twice; it is the tide, and Sa is a reversal of the tide. Going, converting, reversing, it is a complete cycle.
Adjusting the body
A great set for those of you who feel like there is something not quite right in the body, either because of repetitive motion on one side of the body, always crossing the legs on the same side, sleeping postures (side sleepers or belly sleepers) or perhaps because of trauma. These yoga postures will help reposition bones and vertebra and bring you back to homeostasis. Includes Breath of Fire Pranayama. If you are not familiar with this technique please watch the video Breathing techniques in Kundalini yoga. Breath of Fire is not suitable if you are pregnant or menstruating.
Relax and rejuvenate - coming back to centre
This gentle practice will give you a sense of relaxation and wellbeing. We move gently with the breath to open the body and get rid of stagnation. A great anytime practice when you are in need of a little down time.
Attitude of gratitude - come into your heart
A short yoga set that will help you cultivate an attitude of gratitude. You can have a variety of gratitude practices and they are all valuable. This one will enhance the feeling of gratitude. When the feeling is nourished and nurtured it will become part of you. If this theme resonates with you, then you can try this practice for 40 days in a row. Reinforcing the feeling of gratitude on a daily basis will transform you.
Releasing emotions - a Kundalini kriya
This is a beautiful Kundalini kriya to release emotions. A kriya is a combination of yogic practices that works towards a specific outcome and in this way a kriya can have an amplified effect. Be guided from within to feel where your body needs a release. Work with movement and breath and let the kriya work its magic.
Yin Yang - finding balance
Get your energy moving in a gentle way and let your body open through this Yin Yang practice. This practice is a combination of gentle Kundalini-inspired movements and relaxing Yin poses.
Breathing through the chakras - a dynamic meditation practice
A dynamic practice with intensive breathing. It is a great way to let go of energies or emotions that feel stuck deep inside the body. Through rhythmic movement and intense breathing, we bring to the surface what sits deep inside the body. The practice can be transformative if you let and if you can keep your focus. Do keep a water bottle handy. It is not suitable for anyone with fragile health, high blood pressure or pregnant yogis.
Turn off the automatic pilot - habits and behavior set
Most of us have behaviours and habits that have been created unconsciously. Becoming aware of these patterns allows us to see whether we actually agree with them, whether they add positivity to our lives, or not. By creating awareness we can begin to change and create happier and healthier habits, behavioural patterns and thought patterns. Take charge of your life, take the steering wheel back into your own hands and upgrade your inner software to the latest, most appropriate version.
Tune up and tune in - health and energy set
A great set to keep you happy, healthy and energised. We work on the entire body, nervous system, glandular system and lymph system. This practice will get you back into your body and is a great practice to come back to for a general total body tune up.
Bedtime practice for deep sleep
Leave your day behind with this soothing practice that will help you balance your nervous system and your brain. Experience deeper peace and quiet that will help you drift off into a deep and blissful sleep. Excellent after a busy or stressful day.
Heal from built-up stress and adrenal fatigue
The adrenal glands produce adrenaline and cortisol, the stress hormones. If you are experiencing long periods of stress, these glands become depleted, leaving you feeling fatigued and exposed to a variety of long-term, stress-related symptoms. Doing this set regularly will help you revitalise these glands and combat built-up stress.
Connect to the infinite - practice for the seventh chakra
The seventh chakra (Sahasrara) is the most subtle of all chakras and is sometimes difficult to feel. However, once you are able to connect to this centre, it is a very profound experience. It will help you transcend your experience as a human being and bring your awareness to the road to infinity.
Quick fix brain balance - anytime practice
Spending much time in front of your computer? Or do you feel brain fog coming on? This a set for you. Get yourself into 'super brain mode' with these simple exercises, leaving you refreshed and energised.
Open your eye - yoga set for the sixth chakra
This yoga set works mainly on the pituitary gland and the 6th chakra or 3rd eye/Ajna. This gland is often called the master gland because it’s believed that it regulates all other glands. Our glandular system is in charge of our hormones so this set will help to balance your entire hormone system, as well as opening and strengthening all qualities of the 6th chakra, such as intuition, clarity of mind and power of projection.
Set your body for the day - morning practice
This set is easy to do and great for everyone. Especially people who feel super-stiff or misaligned when they wake up. It has been a total lifesaver for me after trauma.
Practicing one pointed focus - training the mind
Dharana is the practice of one pointed focus on a object, breath, sound. It is where we train the mind to concentrate and not go off in a million directions jumping from thought to thought, reacting, commenting and judging. When we are able to 'master' the mind, we are prepared for meditation. Part of The 8 Limbs of Yoga program
Express your truth - practice for the fifth chakra
This powerful set focuses on the throat or Vishuddha or the throat chakra. It will physically work the thyroid, neck and shoulders creating ease and releasing tension, as well as your personal expression and communication. The throat is often called our truth centre and this practice can create a beautiful release for those who have not been able to fully express themselves.
Recharge your energy - strengthen your aura
This yoga set will help you to stimulate flow of energy in your entire energy system. Using some very beneficial spinal movements, this set will help you to combat brain fog and enable you to feel less depleted and drained.
Feel the space inside - practice for the fourth chakra
This very peaceful set is designed to strengthen and harmonise the heart center (Anahata chakra). Allow yourself to create space in the heart so it can be open and strong. Experience the essence of the heart qualities and enjoy!
Relax deeply - after yoga or before bed
Guided relaxation for Savasana that will help you to really deeply let go of tension on a physical, mental and emotional level, integrate your yoga session and experience yourself purely. Also great to do before bed for those who have trouble getting to sleep.
Ignite your fire - practice for third chakra
This second chakra practice (solar plexus or Manipura) is great for anyone who needs a little help to get going. And with this we mean get your digestive system going ... and your life! Are there things you want to do, goals you have set, but can't seem to get started on? Does your digestive system feel clogged up? If so, this is the class for you.
Breathing techniques in Kundalini yoga
This video will give you an overview and more information about the breathing techniques that we use often in Kundalini yoga sets. They may be used on their own or together with a yoga posture or movement.
Get into the flow - practice for the second chakra
Get ready to work on balancing and strengthening your second chakra (the sacral or Svadhisthana chakra) with fluid movements and hip openers. Tap into the vibrations of this energy centre and get your creative and sensual juices flowing.
Practice for clarity, memory and vitality
This class will work on the spine and especially on increasing the flow of the cerebral spinal fluid, which is essential for brain and spinal health. This fluid brings nutrients to the brain and spinal cord and also helps to eliminate waste products. Stimulating the 3rd eye or pituitary gland brings better memory, intuition and clarity of vision. It is also called the master gland helping to balance and regulate the hormones in the body.
Get comfortable in your own skin - practice for the first chakra
In this yoga class we work on balancing and strengthening the root or Muladhara chakra. Connecting to this center will help us with better elimination, connecting to our body and feeling happy and content in our own skin. This practice is invigorating so it's great to practice in the morning or during the day. The music used is from David Lurey. You can download or buy it here. The name of the mantra is "Aad Gurey Nameh". You can practice Marlene's whole series of chakra classes here.
Get ready for winter and boost your immune system
This fun yoga set is really effective for boosting your immune system. It will activate your thymus gland and get the lymph system going, which are both fundamental to a well-working immune system.
Kundalini inspired heart opening practice
Relax and release anything weighing on your heart and upper back by doing this class. You will feel a tremendous release, space, strength and openness in this centre, cultivating positive feelings about yourself, others and the world. Learn more about the 'Surprise! Special event for December' here