Feeling stiff, groggy, or even sore this morning? Try this Yin class either in bed or on your mat, right after waking up. This session is designed to help you release tension and stagnant Chi accumulated overnight, stimulate the 'yang' sympathetic nervous system, and boost your vitality. It will help you start your day feeling free, awake and refreshed.We'll practice some pranayama to increase vitality and awaken the body, along with Yin yoga poses combined with movements to release morning stiffness in the back, neck, torso, hips, and legs. You can choose to do the pranayama at the start of the class – as guided by José – or at the end, after Savasana. As always, José provides different options for each pose, allowing you to adapt them to your needs.Required props: your bed or a mat, a pillow or bolster, blanket, and one or two blocks. Belt (optional).

If you're on your period and feeing a bit rubbish, give this Throwback class with José a try. It's a bit more dynamic than usual menstruation practices and helps to relieve the feeling of heaviness, pain (and grumpiness!) you might be feeling. This Yang / Yin session is great to do during your period. We start with adapted Sun Salutations to open up the hips, free up the spine and enhance the release of blood flow. Then we'll move onto the Yin part of the class which helps to balance emotions and release deeper tension in the hips, back and legs. The whole sequence will help to relieve cramps, detoxify your body and leave you feeling energised and relaxed. Men are, of course, welcome to do this practice too!Props: blanket, pillow, bolster, blocks.

Do you suffer from sciatica or have tense or painful glute (buttock) muscles? And does this affect you during the day? If so, this tension and pain-relieving Yin class, combined with tennis balls to stimulate specific acupuncture points and achieve a deep myofascial release, might be just the thing you need.Soreness and stiffness in the body can be due to chi stagnation, so in this practice we’ll harmonise the flow of chi in order to restore your wellbeing. We’ll practice Yin yoga poses, placing tennis balls on specific acupuncture points that help ease sciatica and reduce tension in the glutes. José offers various options on how to position your body in order to find the 'juicy' spots.At the end, there’ll be a guided, supported Savasana to integrate the myofascial and acupressure stimulation.Props needed: blanket, pillow, 4 tennis balls, and 2 socks, optional blocks and bolster.Learn more about how myofascial release works in Jose's talk, ‘Yin yoga with balls explained’

Have you had a long sleep and feel like waking up gently? Or do you feel like being lazy today? Then try out this Yin class in your bed – or on a mat if you prefer. This class gently but effectively releases tension in the hips, shoulders, back, and ribcage. It enhances respiratory functions, and promotes a relaxed state of mind, allowing you to start your day feeling connected and content with your own natural flow.We’ll do pranayama that reduces anxiety and promotes relaxation, and practice Yin yoga poses combined with gentle movements that hydrate the joints, muscles, and fascia of the shoulders, back, and hips. You can choose to end with a guided Savasana or seated meditation. As always, José gives different options for each pose so you can adapt them to your possibilities.Props: your bed or a mat, pillow, blanket, and belt.

If you're an habitual jaw clencher, this much-loved Throwback Thursday class is for you! Make sure you have something comfortable to sit on and you're good to go.This short session will free up tension in the shoulders, neck and jaw. The simple poses will calm your nervous system and soften your facial expression. Great for those who build up tension in the upper region of your body.

Do you have ‘tight’ hips and hamstrings? Then try out this Yin class, in which you'll not only release tension in the tissues – muscles and fascia – of the hips and hamstrings, but also learn whether it’s tension or compression that’s stopping you from ‘opening up’. Everyone’s body is unique – therefore it’s essential to FEEL if what you are doing is working for you. José guides you through Yin poses that open up the hips and hamstrings and gives you a number of options you can try to find the best way for you to open up these areas. It is not about how it looks or how deep you can go, as long as you are feeling it in the areas we are targeting; how this is achieved differs for each person. At the end, you can choose to finish with a guided Savasana or seated meditation, so your body can integrate and rest. Props: pillow, blocks and belt.

Have you lost a loved one and are you going through a period of grieving? If so, this Yin class will help you create space and time to embrace and process your grief. It's important for your own wellbeing to allow yourself to feel and release the emotions that come with grief, rather than suppressing them. This class aims to help you do just that, through a series of carefully chosen Yin yoga poses and pranayama. We'll start with a guided meditation followed by a breathing exercise that encourages deep inhalations and long exhalations. This pranayama technique is particularly effective in releasing tension and aiding the process of letting go. The long exhales are key in facilitating the release of pent-up emotions and stress that often accompany grief.The Yin yoga poses are specifically selected to open and release tension in the chest, belly, and shoulders – areas that commonly tighten during periods of grief. In Chinese medicine, the emotions of grief are linked with the organs Lung and Large Intestine and their associated meridians, which run through these areas. Doing these Yin yoga poses help to harmonise the chi flow in these meridians and release any stagnation. Remember grief is not a ‘bad’ emotion. According to Chinese Medicine emotions is manifested energy, and like all energy, it needs to flow. Tears, a natural response to grief, are a powerful way of releasing tension. Allow them to come; they are part of your healing process.At the end there is a guided Savasana, providing a space for reflection and peace. This class isn't about rushing through the grieving process, but rather about giving yourself permission to truly experience and live through your grief, knowing that your loved one will always be with you in your heart. Let this practice be a safe space for your grief, a place where you can embrace it fully and allow it the time and space it needs.Props needed: a bolster and a blanket, belt (optional).

One member described this class as the best one she'd ever done - so we thought we'd add it to the Throwback Thursday list!If you have trouble with poses like Paschimottanasana (Caterpillar), Supta Virasana (Saddle), Upavistakonasana (Dragonfly), Rajakapotasana (Swan/Sleeping Swan) and Half Moon (Bananasana), then this sequence is for you. You'll come to understand what you need to target in those poses, what causes issues in those poses and learn how to can adjust them to feel it in the areas you want.You'll need a belt, pillows and bolster. Before doing this sequence, you might like to watch the talk Anatomy on hip openers.

Improve your digestion by releasing the spine and opening up the hips with this elemental Yin class combined with Yang-like movements. We'll practice pranayama to improve lung function and enhance digestion throughout the class, along with Yin yoga poses and gentle movements that open and release the belly, front hips, back, and hamstrings – the areas of the Stomach & Spleen and Kidney & Urinary Bladder meridians. The pranayama and yoga asanas help harmonise the chi flow – the pure universal energy – in the body, restore proper functioning of your digestive organs, and support overall well-being.You can choose to end with a guided Savasana or seated meditation, so you feel replenished (and perhaps even ready for a bathroom break ;-)). As always, José provides different options for each pose so you can adapt them to your abilities and receive the benefits.Props needed: blocks, a pillow, and a blanket.

In this relaxing Yin class we practice being in the here and now. As you may know, Yin yoga is a great way to practice awareness presence. With its long held poses and practice of becoming still instead of reacting, surrendering completely and staying with whatever arises, Yin invites your mind to anchor in the present moment. It’s in this space where you can connect with that ever-present observer or consciousness that resides within all of us. In this class we’ll do some variations of Deer pose to target, stimulate and open the hips, back, and chest. When discomfort or strong tension emerges, rather than pulling away, José invites you to lean in. Dive into those sensations, expanding them beyond the confines of your physical self. After all, we, like everything around us, are made of energy – ever-flowing and ever-changing. Try not to let your thoughts create any barriers of like and dislike; surrender, stay open and aware. We will end with a Savasana and meditation, in order for you to feel a deep sense of release and connection with the consciousness that resides within you.As usual, José gives different options for each pose so you can adapt them to your possibilities.Props: blanket, pillow, bolster and two blocks.

A Throwback Thursday class that gives you all the benefits of a Yin practice in half the time! You could do this on its own or tag it on to the end of a stronger Yang (Vinyasa) class. This short Yin session is designed to help you quickly get rid of tension in the back, lateral side of your body and the hips. The simple poses will calm your nervous system, pacify your breath and release stiffness. It's great for those who build up tension in the back and hips and can be done in the morning after waking up or any other time you need a quick fix. You'll need a belt, bolster, a blanket and a couple of blocks. 

Are you in need of a deeply nourishing and relaxing night’s rest? If so, you can do this Yin class on your bed just before you plan to go to sleep. It’s designed to help you release physical and mental tension accumulated during the day, calm your nervous system, and pacify your breath. By doing so, your body and mind will be in a more relaxed state before sleep, which aids a deeper, more restorative, and refreshing night's rest.This practice includes some calming pranayama, Yin yoga to release the back, neck, chest, hips and legs, and we end with a guided Savasana which will hopefully help you drift off to sleep.Props: bolster, belt, pillows and your bed!

Today's Throwback Thursday's class from José is one of your firm favourites. It takes a different, (but not that slow!) spin on the ubiquitous Sun Salutation. As it's a short practice, you can add it to the start of another class or, as it's fairly dynamic, try it first thing in the morning to get you warmed up and ready for your day!Sun salutations can be done in so many ways. This one starts slowly by opening up the spine, shoulder and hip joints first, which leaves you well prepared for the faster, more juicy part. José offers some variations for the Downward Dog Pose, to get a great stretch or to diminish the pressure in the shoulders and neck. The flow that follows consists of twists, side-body stretches, hip opening, standing poses to enhance strength, plus some back and forward bends to stimulate the spine. This session will leave you feeling energised and awake!

Do you have tension in your throat, jaw and neck? Or do you suffer from headaches? If so, try this Yin class which uses balls to deeply stimulate the fascia and muscles in these areas. We’ll also stretch and compress the throat to boost the functioning of the thyroid glands. Furthermore we’ll do movements and poses that release tension in the jaw - this has a relaxing effect on the face, cranial nerves and on the fascia and muscles in the base of the skull. The block or (tennis) balls will stimulate the acupuncture points Urinary bladder 10 and Gallbladder 20 - these help to release tension in the neck and head, and even diminish headaches. José will explain how to target these points but it’s helpful if you can try and relax so that the pressure of the balls and gravity can work their magic. You’ll need a blanket, pillow, bolster, 2 blocks, 2 tennis balls and 2 socks. Device (neck track & deep tissue massage balls from Deep recovery is optional.

Join José on a magical journey through the most beautiful forest you can imagine. As you lie on the mossy forest earth, listening to the sounds of nature, you will feel a deep connection with Mother Nature. Amazed by the beauty, harmony and wonder of nature, you come to understand that nature is not just the world around you, but also a part of you – you are both one.In this short visualisation meditation, your child will be gently invited to immerse themselves in the natural world, feeling the harmony and interconnectedness of all living things. They will experience nature not just as an external presence, but as an intrinsic part of their being. José would love to hear about how this meditation helps your child embrace their unity with nature and their own natural essence.Part of the Meditation for Kids program, which includes 5, short audio meditations designed to gently guide your child toward a state of calm, comfort and rest. 

Join José on a nurturing journey and discover the love and warmth that lives in your heart. As you travel deep inside yourself, you will experience how special and unique you are, and discover the truth that you are more than good enough. In connection with your heart, you will hear its whispers telling you that you are a shining star, ready to express itself. In this short visualisation meditation, your child will be playfully guided to explore self-love and acceptance – to recognise that they are perfect just as they are. This journey will invite them to connect with their heart and feel its loving warmth. This meditation helps them learn to appreciate themselves and their innate goodness, embracing their inner light and self-worth. José would love to hear about how this meditation impacts your child's journey towards self-acceptance and love.Part of the Meditation for Kids program, which includes 5, short audio meditations designed to gently guide your child toward a state of calm, comfort and rest. You can follow the program here. 

Join José on a peaceful journey under the most beautiful night sky fulls of stars. As you travel up to the stars, you will feel the starlight's soothing touch, making you feel calmer and sleepier with every moment. Allow the starlight to guide you into a world of dreams.In this short visualisation meditation, your child will be gently led into a world where starlight whispers sweet dreams, guiding them towards a night of tranquil sleep. José would love to hear about how your child experiences this starlit meditation and hopefully find rest and serenity at bedtime.Part of the Meditation for Kids program, which includes 5, short audio meditations designed to gently guide your child toward a state of calm, comfort and rest. You can follow the program here. 

Join José for a heartwarming adventure with your favourite cuddly animal or toy. As you cuddle your fluffy toy, you will experience a safe and happy place inside of you. In this place, you feel surrounded by a deep sense of love, warmth, and security. Enveloped in this feeling, you can sink into a deep, loving sleep.In this short visualisation meditation, combined with the loving embrace of their cuddle buddy, your child will playfully discover the soothing power of a heartfelt hug. Each gentle squeeze releases a wave of comfort and security, helping your child to feel more loved and at ease, ready to drift into a peaceful and restful sleep. José would love to hear about how your child experiences this bedtime meditation.Part of the Meditation for Kids program, which includes 5, short audio meditations designed to gently guide your child toward a state of calm, comfort and rest. 

This is the first of José’s Meditation for Kids program, which includes 5, short audio meditations designed to gently guide your child toward a state of calm, comfort and rest. You can follow the program here.Join José on a magical journey that will help you relax and let go of anything that made you worried or sad during the day. On this journey, you will create colourful, shimmering, imaginary bubbles with each breath you take. As you breathe out, you blow special bubbles filled with your sadness or worries, carrying them far away. Each bubble breath makes you happier and more relaxed, allowing you to fall into a calm and deep sleep.In this short visualisation meditation, combined with the bubble breath exercise, your child will playfully experience the power of breath, transforming each exhale into a magical bubble that holds and releases their concerns. José would love to hear about how your child experiences this sleep meditation.

Do you have the flu, a cough, clogged up nose and a heavy head? Could you do with some self-care, clarity of mind, freer breathing and replenished energy? Then this Yin class, created to alleviate flu symptoms, will hopefully help.It combines Qigong movements, Yin yoga and acupressure to relieve tension, soreness and harmonise the flow of chi to restore wellbeing. We’ll practice poses that open up the lungs, stimulate the kidneys and release tension in the belly, upper back and neck. We’ll also stimulate specific acupuncture points with (tennis) balls. Adjust your body to ensure you find the right spot - it might be a little tender but shouldn’t be painful. At the end of the class, we will slip into Savasana, so make sure you are comfy and warm when you practice. Props: blanket, pillow, blocks, belt, 4 tennis balls and 2 socks and a device from deeprecovery.com (neck track & deep tissue massage balls).

In this tutorial, José explains what the effect of using balls in Yin yoga is, what the goal of deep myofascial release and acupressure is, and how to use balls to relieve tension, pain or ailments. As always, José’s approach is functional; we all have different bodies, tension and ailments so the effects and benefits can vary. José explains how to use the balls to stimulate a certain acupuncture point to harmonise Chi flow, or to release tension in the myofascial tissues. You'll learn how to adapt poses so the balls can hit the ‘right’ spot and enable you to relax and surrender in order to get the most beneficial effect. If you’d like try some classes, take a look at José's Yin with balls playlist.You’ll need: 4 tennis balls and 2 socks (and optional device from deeprecovery.com - neck track & deep tissue massage balls).

This session is great for those of you who suffer from (severe) stiff neck, back and SI-joint. It can be done on your mat, on the floor, or in your bed. The specific movements have to be done slowly and with awareness. This can be a challenge as we can often go too fast with the movement and then lose the subtle connection to the smaller muscles deep inside the neck, back and hips. We don't want to force the body and make the maximum possible movement – the aim here is to make the movements as smoothly as possible. If you do this practice daily it can release deep-seated tension, change unhelpful movement patterns and help you recover mobility in the neck, back and SI-joint. You might also be interested in listening to Jose's talk about this topic.You'll need a blanket for this practice.

Having trouble with digestion and tense chest and shoulders? Then this elemental Yin class is for you. Doing yoga asanas harmonises the chi flow – the pure universal energy - in the body. According to Traditional Chinese Medicine when we suffer from physical, mental or emotional ailments or discomfort, it means there is an imbalance in the chi flow. The various ailments correspond to a different kind of energy and in Chinese medicine these energies are represented by the 5 elements or the 5 elemental energies.In this class we will aim to release any stagnation in your shoulder mobility or diminish the malfunctioning of your digestion, by stimulating the chi flow in the meridians of Stomach and Spleen which are connected to the earth energy within us. José will explain during the class how that earth energy can be recognised and how it manifests in us on a physical, emotional and mental level. We will start with pranayama that aids the organs of digestion, followed by Yin poses that open, twist and release the area of the belly, shoulders and upper back. We will finish the session with a Savasana and meditation. This session will leave you feel energetic, replenished and opened up at the same time. As usual José gives different options for each pose so you can adapt them to your possibilities and get the benefits.You’ll need: a blanket, belt, 2 blocks, bolster and pillow.

Feel a bit low in energy and need a quick boost? Then this short class will do the trick. We practice a combination of Qigong movements and Yin yoga poses which target the spine, hips, knees and chest, to move stagnation and ease stiffness. We start standing and end with a relaxation and / or meditation.Props: a pillow, bolster, 2 blocks, blanket. 

In this short Yin/Yang class we'll try something fun and slightly different to release tension in the wrists, back, hips and shoulders. Remember we all have different bodies, so we don't have to perform the poses in the same way. Be playful with positioning your hands, feet and knees in every pose, so you can target the desired areas in your body. If you practice in this way you will feel nourished, energised and – because you're practicing in a functional way that honours YOUR body – it might just put a smile on your face! Props: blanket, belt and 2 blocks.

If you wake up in the morning feeling stiff, this quick energy boost is for you – you can even do it from your bed! According to Chinese Medicine stiffness indicates stagnation in the chi flow (the pure, universal energy in the body) and this can easily occur in our joints.This practice is inspired by a sequence from Dr. Motoyama, a Shinto priest, who has done scientific research on chi, chakras and meridian pathways. We will do specific movements for all the joints of the body, including the SI-joint. The movements are gentle but effective and will leave your joints hydrated, mobile and ready for the day. This session is great for everyone no matter age, flexibility or experience, and is nice to do before a Yin or Yang yoga practice. Props needed: a blanket. 

Do you have tension in your ribcage, hips and thighs, or are you suffering from headaches? Then this Yin class in which we will deeply stimulate the fascia and muscles in these areas is for you. Alongside our Yin poses, we’ll be using tennis balls to stimulate the acupuncture points Urinary bladder 10 and Gallbladder 20 – both of which help to release tension in the neck and head. As usual, José gives different options for each pose so you can adapt them to your possibilities and get the most out of them. You’ll need a blanket, 2 pillows, a bolster, belt, 4 tennis balls and 2 socks. 

Are you sitting for long hours behind your computer? Do you have lower back pain and sore shoulders? Would you like to regain a good posture? Then try this short but challenging Yin practice in which we will restore the natural curvature of your lower back, open up the hips, chest and shoulders. Due to our sedentary lifestyle our chest and belly becomes restricted, our hips stiff and we hang in the lower back which pushes the natural curvature of the lower spine in the opposite direction. This causes shortness of breath, bad digestion, backache and perhaps eventually, even a hernia. To reverse this, try to do this practice at least 3 times a week. We will start with arriving using the breath to come into the present moment. Then we will continue with various Yin poses for which different variations are given, so you are able to do pose in the most effective way for your body. We will end with a Savasana and/or meditation. Props needed: bolster, blanket, pillow, blocks. 

Have you had Covid? Or do you have a heavy chest and a lot of phlegm? Would you like to enhance your lung capacity and breathe more freely and deeply? If yes, try this short but effective Yin class.We use both large and small balls to stimulate certain acupuncture points, encourage a deep, myofascial release in the upper back and chest area, and enhance the functioning of the lungs. We will start with Box Breathing which calms the mind and evens the breath. This will be used throughout the practice to help release tension in the diaphragm, ribcage and upper back. Then we practice Yin poses that stimulate the Lung meridian and help to reduce phlegm and coughing. Due to the opening of the chest you might feel the need to cough; this is a natural way for the body to excrete what is not needed in the body. If this happens come out of the pose and resume when the coughing is over. At the end we will slip into Shavasana right away, so make sure you are comfy and warm when you practice. Be playful with how you position your body in order to find the ‘juicy’ – sometimes tender – spot. If it’s too intense, move away from the area a bit, so you can relax better and let the pressure of the balls and gravy work their magic.Props: large ball (if you don’t have one José gives a different option in the class), blanket, 2 pillows, bolster, blocks, 4 tennis balls and 2 sport socks.

If you have scoliosis and would like to practice yoga, then this Yin class is for you. (You might also want to check out José's talk, ‘How to practice yoga with scoliosis’ first.) José begins by showing different variations of how to sit for meditation as it can be challenging, if you have scoliosis, to find a comfortable seat without strain or pain. The curvature is different for each person with scoliosis, displacing ribs and twisting the shoulders and hips. Therefore, your variation of sitting might not be amongst those that José suggests. If that's the case, please experiment with finding a comfortable position – if you can’t, please leave a comment below. We’ll then continue with a breathing exercise that helps to release tension in the intercostal muscles and other areas of the torso. After that we’ll practice Yin poses that elongate and move the spine in all directions to encourage release, relaxation and opening. We end with a relaxation and/or meditation. As always, different options are given for each pose so you can adapt them. Props required: blanket, pillow, bolster, belt.

In this tutorial José explains what scoliosis is, the different types of scoliosis, how you can recognise it and how you can still practice and benefit from yoga if you have it. As always, José’s instructions are based on the functional approach to yoga; we all have different bodies so the effects and benefits can vary according to the individual. Therefore, it’s important to adapt the poses to your possibilities. If you have scoliosis and want to practice yoga, José explains which areas of the torso to target, which sensations you want to feel and which to avoid. She also explains how you can adapt poses in order to reap their benefits.After this talk, you might like to practice José's Yoga for scoliosis class.

This Yin class is about embracing all that you are, letting go of wanting things to be different or needing things to be fixed. You are already so much more than good enough. That's what the theme is in this class - adapting, exploring and connecting. Playfully moving and feeling the liquidity within you instead of focusing on tension. We’ll also release tension in the spine, hips, chest, belly and neck and I invite you to adapt the poses to your possibilities in this moment. This class is suitable for everyone and different options are given for each pose.Props: blanket, pillow, bolster, 2 blocks.

Meditation can be daunting - especially if you think you have to be able to sit for 20-30 minutes with a still mind and a painless body. The reality is, this is not what most people experience. The good news is, Yin Yoga can help! Just like in meditation, we want to become still in a Yin yoga pose, whilst observing the breath, the sensations of the body, and the emotions and thoughts that come and go. Instead of 20 or 30 minutes, we stay just a few minutes in each pose. This is a great preparation for the body and mind to become familiar with sitting still and not reacting or identifying with whatever arises - just observing. If you're struggling to remain still - during meditation or Yin yoga - due to discomfort in the body, this is where a functional yoga practice (practicing in a personalised way) can be of great help. In this talk and short meditation practice, José will guide you through different meditation positions to help you to sit without ‘hanging’ in your back or closing your chest area. If you have difficulty relaxing, or your mind is weary, José also offers you some Yin yoga poses to help calm your nervous system down. Then she will guide you through a 15 minute meditation.You'll need: pillow(s), bolster, blocks, blanket.

When we’re ill or recovering from being ill, our energy reserves tend to need some extra support. If you’ve been - or are - sick and need a boost of fundamental energy, then this restoring Yin class is for you.Sickness can leave our bodies feeling stiff and strained, due to chi stagnation. So the goal of this class is to restore our energy, get the toxins out and regain mobility. We’ll do poses that release the base of the skull, the sacroiliac area and get the spine moving in all directions. In doing so we’ll boost the Kidney energy (the home of our life force energy) by stimulating the Conception & Governing Vessel and Urinary Bladder and Kidney meridians with various poses. We’ll start with gentle movements to release tension in the skull and lower back area. Then we’ll continue with poses that free up the spine. We will also use balls (tennis balls if you have them) to stimulate points along the spine and release even deeper tension. Experiment with positioning your body in order to find the ' juicy' - most of the time tender - spots along the spine. If it’s too intense, move away from the area a little, so you can relax more deeply. This is essential so that the pressure of the balls and gravity can work their magic. Then right after we will slip into Shavasana, so make sure you are comfortable and warm. As always, different options are given for each pose so you can adapt them to your possibilities. Props: blanket, pillow, bolster, belt, 4 tennis balls and 2 socks (José will explain how to use these during the practice).

In this tutorial, José explains how to practice Monkey Face Pose, plus its benefits and function. This fairly unknown pose is great for releasing tension in the jaw, and stretching and opening up the throat, neck and glands (including the salivary, thyroid and parathyroid glands.) Monkey Face, in combination with Graceful Bow (a neck stretch), can also help stimulate fascia release in your ears and all the way up into your brain! José shares various adaptations for you to try and encourages you to experiment with different variations to see if that helps you to get the required stimulation. You might like a cushion or pillow to sit on.

Each yoga asana has certain functions and benefits, but as we are all unique, the effects and benefits of asanas can vary. Therefore it’s important to adapt poses to suit your possibilities. The Yin pose, Ankle Stretch, is beneficial for keeping your ankle - and the tendons and tissues on the top of the feet - flexible, strong and well taken care of. José explains how to practice it functionally and suggests various adaptations for you to try. She invites you to experiment and be creative in finding your version of the pose so you can feel a stretch on the top of your foot, the front of the ankle and maybe even all the way up into your lower leg muscles.If you’re interested in learning more about how to functionally adapt and adjust Yin (and Yang) yoga poses to overcome limitations and avoid injury, check out José’s latest EkhartYoga Academy course. 

Do you feel irritable, sensitive, emotional and tense just before your period starts? Then this Yin Yang class is for you! José begins with an explanation of the Chinese Medicine approach to PMS, which may help give you a deeper understanding (and help you to feel a little better!)Then we continue with deep breathing to support your lungs and some Yin poses which release the chi flow in the Liver, Gallbladder, Lungs and Large Intestine. These will help you to let go of built up tension in the inner legs, buttocks and sides of the torso, and, at the same time, release emotions. We’ll also do a core booster, together with Kapalabhati breathing to move stagnation in the intestines.This session will leave you more relaxed, tension-free and uplifted. Try it in the week before your period rather than when you’re already menstruating.Props: blanket, pillow, bolster. 

Each yoga asana has certain functions and benefits, but as we are all unique, the effects and benefits of asanas can vary. Therefore it’s important to adapt the poses to suit your possibilities. The Yin pose Toe Squat - the same movement also comes up in Janu Sirsasana C in the Ashtanga Primary series - can be painful for some people, due to the compression they feel on the top of the toes. In order for you to experience the benefits of Toe Squat, José explains how to practice it functionally, which area you want to target, and which sensations you want to feel. José shares various adaptions for you to try to see if that helps you to experience the desired stimulation. As we are all unique, José invites you to experiment and be creative in finding your adaption of the pose so you can feel a stretch in the back of the toes and the sole of the foot, the blood circulation being enhanced and the chi flow boosted.  If you’re interested in learning more about how to functionally adapt and adjust Yin (and Yang) yoga poses to overcome limitations and avoid injury, check out José’s latest EkhartYoga Academy course. 

Do you have a woolly brain, blurry vision, headaches or migraines? Or is your head full of “stuff” and could do with some relief? If so, this class is for you. By stimulating specific acupuncture points on the head while doing Yin yoga poses, you will release physical and energetic tension in the brain, eyes, neck and shoulders. You’ll experience how physical and emotional tension can cloud the mind and obstruct your clear vision, and moreover, how clarity and lightness is possible in just 30 minutes. Different options are given for each pose, so you can adapt them to your needs.Props: blocks, bolster, pillow, blanket.

Do you feel stiff, tense and easily irritated? Then this quick detox Yin class is for you. By stimulating the chi flow in the gallbladder and liver meridian pathways, you'll release emotional and physical toxicity from your system. We begin by stimulating the organs and getting rid of stagnation with some Kapalabhati breathing. (José explains the effects of this pranayama and how to practice it but you need more information, please check out specific classes on this breathing practice.) After having stimulated the organs we dive into Yin poses that release the side body; waist, intercostal muscles, hips, piriformis and inner thighs. This practice can be done on its own or as preparation for a more dynamic cleansing class. Different options are given for each pose, so you can adapt them to your needs. Props needed: blocks, bolster, pillow, blanket. 

In this talk José explains how long you can stay in a Yin pose for and what you have to keep in mind when you practice Yin Yoga. She also explains what the benefits of practicing Yin yoga are and what is okay and not okay to feel during and after a Yin class. This talk will give you insight into how to practice Yin Yoga and use it for your overall wellbeing. 

Do you want to feel freer and relieve tension and pain in the back? Then try this short Yin and Yang class, which mindfully releases, moves and strengthens the spine.We start off off with Nadi Shodhana to energise you and help you experience the intimate connection between breath and spine. We continue with some slow, gentle movements to prepare for a deeper backbend. (If you feel a pressure in the lower back when doing backbends and prefer not to do them, José offers various suggestions to make them accessible for you.) We continue with forward bends to release the spine and neck and end with Yin poses that open the front of your body and twist the spine. Props: blocks, bolster, pillow, blanket.

If you have swollen legs or tension in your legs, hips and calves, then this practice is for you. We use Yin poses to release tension in the calf muscles, the front of the hips and the lower back. This shorter Yin practice allows you to engage the rest and digest state of your nervous system, which will help you to feel renewed and relaxed. Furthermore, these poses engage your enhance your digestive system and are great if you suffer from lower back issues caused by too much sitting. Props: 2 blocks, bolster, blanket, cushion.

If you feel you need to replenish, could use a boost of self confidence and need to regain connection to your true path, then this class is for you. You'll experience how the metal energy nurtures the water energy. Everything is energy: the way nature shows us when something is out of balance is through physical discomfort, emotional uneasiness or depletion in energy. If we interpret this correctly, we can take the time to create balance and connection with ourselves again.This practice class begins with a talk which explores the energetic feelings of these two elemental energies at play within us. We continue with poses that stimulate the chi flow in the pathways of the associated meridians – Lungs, Large Intestine, Kidney and Urinary Bladder. Taking the time to turn inwards and allow everything to come up that needs to will give you the strength and confidence to make the right choices for you. Everyone can benefit from this class. Different options are given for each pose, so you can adapt them to your needs. Props needed: blocks, bolster, pillow, blanket.This class is part of the Yin Yoga and the 5 Elements program.

This practice invites you to let go of control and rigidness through compassion and self love. When life gets tough we feel the effect of that in our bodies and in our minds; our body becomes tense and our mind tends to become rigid in an attempt for control. When this gets the upper hand we forget joy, lose enthusiasm and can become negative, too serious and even sad. Instead of turning away from the tension, pain or difficulty, in this practice we use gentle playfulness and compassion to melt away those attempts to control. We won't judge, we will release and become open; letting the heart speak and the mind calm down. We practice Yin poses and Yang movements that stimulate the chi flow in the Fire and Metal meridians located in the arms, chest, upper back and neck. Afterward, you'll hopefully feel freer, warmer and more connected to your Self. Everyone can benefit from this class. Different options are given for each pose, so you can adapt them to your needs. Props needed: 2 blankets, bolster and pillow.This class is part of the Yin Yoga and the 5 Elements program.

Do you suffer from a tense piriformis muscle or external rotator muscles in the buttock area, creating impingement of the sciatic nerve? Then this short but effective session is for you.Using the wall, a sock and 2 tennis balls, we’ll release the tension in the buttock area. First we will stretch the piriformis muscle, then use the ball to release even deeper tension by stimulating acupuncture point GB 30.You can adjust your body in order to find the ‘juicy' - most of the time painful - spot. If it is too intense, move away from the area a bit, so that you can relax. Relaxation of the muscles we target with the balls is essential, so that the pressure of the balls and gravity can work their magic.At the end we will slip into Shavasana right away, so make sure you are comfortable and warm when you practice. This is a great practice to keep repeating.Props needed: a bolster or pillow, blanket, 2 tennis balls and a sports sock (I will explain how to use this during the practice).

If you don’t have much time but need to relax your mind and release your spine, then try this short Yin practice. Tension in the body affects our state of our mind and vice versa, so you’ll feel an immediate effect after doing this practice. Even though it is a short class, you can decide to stay longer by pausing the video. We will finish with Shavasana and/or meditation, the choice is yours. Different options are given for each pose so you can adapt them to your needs.Props: 2 blocks, bolster or pillow, blanket. 

Do you feel frustrated or angry and lack patience? Do you have a lot of stress in your life? Do you feel stiffness in the sides of your body? If so, this intense Yin session, which detoxes and relaxes your mind and body, is for you!In this session we’ll stimulate the side body, buttocks, hips, SI-joint and spine with Yin poses and balls to release the deeper muscular and fascia knots. (This is also known as myofascial release or deep tissue release). The poses can release intense sensations or emotions so don’t be surprised if resistance and anger is triggered. If this happens, stay calm and observe; it's a good thing they're being released.We start by using the balls to stimulate the middle part of the back (acupuncture points BL19&48, BL20&49, BL21&50, BL22&51) which will stimulate the organs, Gallbladder and/or Spleen. Adjust your body in order to find the juicy spot. If it’s too intense move away from the area a little, so you can relax more easily. Relaxation of the muscles we target is essential so that the pressure of the balls and gravity can work their magic. We’ll continue with poses that target the bum and the side body – the areas of the Gallbladder and Liver meridians – to allow the blood and energy to flow freely again. This results in a more relaxed and compassionate state of being. We will finish with Shavasana and/or meditation.Props: 2 socks with 2 tennis balls in each, 2 blocks, bolster, blanket, belt, cushion.Part of the Yin Yoga and the 5 Elements program.

Do you feel tightness, soreness or tiredness in your neck, shoulders, jaw, eyes and diaphragm? Then try this 60 minute Yin session. We begin with a meditation and gradually move into rib cage breathing to enhance the oxygen intake and release tension in the intercostal muscles and diaphragm. We’ll use this breathing throughout the class, which has a calming effect on the mind. In this class soft movements for the shoulders, arms, eyes, jaw, neck, and back are combined with Yin poses to release these areas even more. We’ll end with a Savasana and/or meditation.Allow yourself to be guided by what you feel in the moment to make the practice truly your own. This class is suitable for everyone, especially for those who work long hours in front of the computer.Props: 2 blocks, belt, blanket, bolster, cushion.

This class was live on 10 November at 13:00 CET - you can still watch the replay. If you’re looking to address physical imbalances and asymmetries in your body, then this talk and Q&A is for you. Of course, everybody has physical imbalances and asymmetry to some certain degree, but they may seem especially noticeable when practicing certain asanas. These asymmetries can be caused by stiffness or weakness on one side of the body or due to the shape of your skeleton (or even scoliosis), which can affect your range of movement. José will discuss these and offer adjustments you can try so if you have any questions, please post them in the comments below.

Are you someone who puts everyone else’s needs before their own, or do you tend to worry a lot, or have stomach ache or digestive problems? If so, this Yin class - which will boost your digestive system, open up your hips and release the spine - is for you!By stimulating these areas - which are connected to the Spleen & Stomach meridians - with various Yin poses you will energize the energetic quality of Earth.José will explain how your body, emotional state or energetic state will show you when this elemental energy Earth is out of balance or needs a boost. To aid the process of self-nurture and digestion of emotions, food or thoughts we will also use pranayama to calm the mind and Yin poses to stimulate the hands, feet, wrists, ankles, and free your hips, belly and spine. If emotions, thoughts, memories or physical release come up, allow yourself to observe them. Anything that comes up is there for a reason; it wants to be seen and experienced. Different options are given for each pose, so you can adapt them to your needs.Props: 2 blocks, blanket, bolster, cushion.This class is part of the Yin Yoga and the 5 Elements program.

Let go of judgmental thoughts towards yourself and others. Feel free and embrace change! Judgmental thoughts can be very toxic for our overall health and relationships with others. However small these thoughts are, we all have them - most of the time without even noticing them. They are that fast. These thoughts fuel the way we react in certain situations or towards others.The internal judge may seem helpful when fine tuning ideas about what’s good and what’s not or when we want to create structure, and it's a driving force for discipline. But when the judge is too prominent it can be very restrictive, and living from the heart – with lightness, joy and fun – has no space. Everything becomes negative, heavy and hard to digest. You can literally experience pressure or tension on the heart, lungs and belly, which all long for freedom.In order to melt judgment and strictness with ourselves and others, we need to be in the moment and connect to our heart: we have to stop, tune in and feel. To be able to make a change it's essential to become aware of our thought patterns first. So in this Yin class we will dive deep inside and I'll invite you to make an intention to notice your judgments and the effect they have on you and your environment. By asking ourselves some simple questions, we will approach the thoughts from a different perspective.Physically we will target the chest, diaphragm, belly and shoulders with various Yin poses, some Yang movements and deep diaphragmatic breathing to get rid of stagnation and tension. We'll also use blocks to help stimulate the fascia to get a deeper release. Be prepared to release emotions as well.Everyone can benefit from this class and different options are given for each pose, so you can adapt them to your needs. Props needed: two blankets, blocks, bolster and pillow.

Are you up for a deep and intense Yin practice? Then this one is for you! We begin with meditation and some pranayama (Nadi shodana) to set the intention for this class: connecting to your essence, staying with the sensations and allowing resistance to surface. We then practice some Yin poses that are commonly experienced as intense, such as Seal, Lizard, Sleeping Swan, Frog and Camel. Don't worry though - José will guide you through various options so you can deeply release into them. This is a great practice to help you deal with the struggles we come across in our day to day life. We end with a well-deserved Shavasana and meditation to leave you feeling recharged, relaxed and deeply connected. Props needed: blanket, blocks, bolster and pillow. 

Can you trust that whatever life throws at you is there to help you grow?To truly surrender and trust is scary. It means letting go of all that you think should or shouldn’t be there. It means letting go of willpower, opinions, doubts and control – stuff that our mind clings to and which literally creates a forcefully upright spine to deal with what is to come. Truly surrendering and trusting means being vulnerable, deeply feeling what life throws at you and being aware of what is triggered inside.It also means trusting your inner wisdom. This is more than 'intuition'; it's a deep knowing or understanding that everything and everybody is connected, that whatever is presented in our lives is exactly how it should be. And that it is an invitation to deeply connect with yourself and to grow from what triggers you.Trusting whatever triggers or affects us deeply are important lessons to learn, and this Yin yoga class can provide a safe environment in which to practice this. It's a space in which you can feel and become aware of what triggers you on a physical, emotional or mental level while being in a pose. And then to be able to let go of what no longer serves you – be it thoughts, behaviour or old patterns – to truly shine and be the star you are!So trust to grow! This practice will invite you to dive deep inside, step out of your comfort zone and stimulate, release and surrender the spine – the physical home of our stamina, energy and source. Make it your intention to really let your triggers and struggles come to the surface, to live through them, to then be able to learn from and/or to let go of them. We'll stimulate the spine – neck, upper back and lower back – using various Yin poses. Be prepared to release emotions along the way. Different options are given for each pose, so it's suitable for everyone. Props needed: two blankets, blocks, bolster and pillow.This class is part of the Yin Yoga and the 5 Elements program.

Do you have a lack of motivation? Has spending a lot of time on screen made your eyes tired? Then this Yin class is for you. This session will detox your body (Liver and Gallbladder Meridians) and clear your mind so that new plans and ideas can arise to give you a fresh perspective and bring chi back to your eyesight. The eyes are connected to the Wood energy, according to the 5 Elment theory - having a clear vision of where you want to go or want to do - and spending a lot of time on screens can cause us to lose energy/chi through the eyes. We will therefore strengthen the eyes with some eye exercises.Using Yin yoga poses and Pranayama we will also stimulate the liver and gallbladder organs and meridians, as well as the Wood elemental energy associated with these meridians. The poses will target the Liver (the inner thighs and lateral side of the torso) and Gallbladder (the bum and hip area and side of the torso and the neck).Releasing tension in these areas may alleviate or even trigger frustration and irritation. Allow those emotions to come up and approach them with patience and compassion. Allow the energy to flow through you so that you clear yourself out - leaving space for new ideas and energy. Everyone can benefit from this class as different options are given for each pose.Props needed: belt, blanket, blocks, bolster and/or pillow.Part of the Yin Yoga and the 5 Elements program.

Do you have painful or sore knees when practicing yoga? Would you like to understand why and how to fix it? Then this class is for you.At the beginning José offers practical anatomical information about the knee, the muscles that strengthen the knee and how to keep the knee safely mobile. She also explains that knee injuries can come from lack of mobility in the hips and the ankles. This information will help you understand what creates the difficulties in both Yin and Yang yoga poses, and which adjustments or pose variations you can do to avoid injuring your knees. She continues with a Yang flow practice using poses that strengthen the muscles that protect the knee. You can do as many rounds as you like, before going into the Yin poses that safely keep the knee mobile. The practice ends with Savasana to allow your body to absorb its effects. Everyone can benefit from this class, but keep in mind your limits. Different options are given for each pose so you can adapt them to your needs. Props needed: blanket, blocks, bolster and pillow.

Do you feel low in energy? Are you easily frustrated? Do you feel restricted in your freedom and have limited breathing capacity? Then this Yin practice is for you. We start with an invigorating breath, using a variation of Nadi Shodana to help you feel spacious and free. You will have the option to repeat the breath during or after each Yin pose. We'll then practice Yin poses that open up the chest, stimulate the spine and release the hips and legs. This is a great way to release any frustration, anxiety or fear and to boost energy. Different options are given for all the poses so you can adapt them to your needs. As always, we'll end with a partly guided Savasana and meditation.Props needed: blanket, pillow, bolster and blocks.

Learn how to care for yourself by stimulating the elemental energies of Wood, Metal and Earth from the perspective of Chinese medicine. José explains how these three elemental energies keep each other in check and how they are are manifested physically, emotionally, mentally and energetically.These energies will be stimulated with several Yin poses that target the meridian pathways of: Liver, Gallbladder, Lungs, Large Intestine, Spleen and Stomach. In doing so, different things may happen. Frustration and anger may come up, your respiration and/or digestion may be stimulated, your patience and contentment might be enhanced. To aid the process of letting go, we practice pranayama that elongates your in- and exhale and Yin poses that stimulate, release and open up the back, legs and chest. This session focuses on self-care and release, so don't hold back or repress anything - just allow everything to flow. Different options are given for each pose, so you can adapt them to your needs. Props needed: blanket, blocks, bolster and/or pillow.Yoga teachers: If you're interested in learning more about the energetic aspects of Yin Yoga and how to harness them to initiate profound physical, emotional and mental shifts in you and your students, take a look at José's Academy course, Yin Yoga & Meridians Teacher Training.

Do you want to boost your immune and respiratory system? Do you need some 'me-time'? Then this Yin class is for you. It's easy to take care of others, but to choose to care for ourselves is another thing. You will learn how to create time for you and to connect with your ability to discern by stimulating the elemental energies of Earth and Metal - two supporting energies according to Chinese medicine.In this class you will nurture yourself emotionally, mentally and physically using Yin poses that open the chest, throat, arms, fingers, wrists, anklets, toes and shoulders. Letting go of all responsibilities for a moment and allowing the time and space to digest and then decide which direction in life you want to take. Letting go of what you don't need anymore and deciding what it is that feeds you most in this moment. Props needed: blanket, blocks, bolster and pillow.This class is part of the Yin Yoga and the 5 Elements program.

Do you suffer from PMS? Do you have a lot cramps and pains during menstruation? Or do you have a lot of stress in your life? If so, then try this practice. We start by connecting with the lower belly - the source of potential energy - to calm down and turn your attention inwards. We follow with some Yin poses that target the inner legs, open up the intercostal muscles and sides of the torso. These poses stimulate the Liver and Gallbladder meridians which help detoxify the body and calm the mind. We will also open up the hips and back, to relieve soreness in the lower back and belly. To enhance the blood circulation and the overall energy flow, we'll also stimulate the feet. This session, which is also suitable for men too (just overlook the references to PMS & menstruation!) will leave you feel more relaxed, tension free and clear-minded. Props needed: blanket, pillow, bolster, blocks.Props provided by Body Nova.

In this session we work on releasing tension in the belly, solar plexus and the diaphragm. Various things in our lives - including having high expectations of ourselves, perfectionism, willpower to keep us upright and, of course, stress - can create tension in the diaphragm. This can lead to shallow breathing, hardness in the belly and stiffness in the organs, affecting your digestion and overall energy.During this class we will use Yin poses, loving kindness and gentle exercises to relax the diaphragm, solar plexus and organs. The invitation is to let go of 'hardness' and connect with yourself lovingly. This session, which is suitable for everyone, will leave you relaxed, open and soft. We will end with a Savasana and meditation. Props: bolster, block, pillow, blanket.

In this class we move playfully, balancing Yang with Yin and working through the whole body to challenge strength, balance and flexibility. José invites you to place your hands, feet, legs, arms, torso and hips anywhere, feeling the possibilities of your body, instead of trying to imitate the ‘picture’ of the pose. Practicing in a more functional way will open your mind and be more beneficial for your body – more strength and flexibility and no painful sensations in the joints - it's all about feeling the area that you want to strengthen or stretch. You can make the Yang part as long and sweaty as you want - just repeat both sides until you have had enough. The Yin poses will cool your body down and release any build up of tension in the legs, back and shoulders. We will end with a Savasana and optional meditation.You could try my class, ‘Warm up your joints before a vigorous flow’ video beforehand, to get your body ready. This class is great for yogis who like to play, love Yin and Yang yoga combinations and want to wind down. It will leave you feeling energised, sweaty and relaxed. Different options and variations are offered in order for everyone to benefit. Props needed: pillow, blocks and a blanket.

Do you often have headaches, neck ache, or tension in between the shoulder blades, lower back and buttocks? Is it difficult to release that tension with your yoga practice? Then this session is for you!Using 4 tennis balls, 2 socks and a block you will release muscular and fascia knots (this practice is also known as myofascial or deep tissue release) in the neck, upper and lower back and buttocks. We start at the neck, using a block to stimulate the area just below the skull (the area of acupuncture points UB10 & GB20). This helps to diminish headaches, neck stiffness, shoulder and back pain. We continue with Yin poses, using tennis balls to stimulate the area in between the shoulder blades, lower back and SI-joint, finishing at the buttocks.Play around with the position of your body in order to find the juicy spots. If it is too intense, move away from the area a little so you can relax more easily. Relaxation of the muscles we target with the balls or block is essential so that the pressure and gravity can work their magic. If you tense your muscles you might end up having bruises. The idea is to completely surrender and let go. While tension is released, stored emotions can arise as well; just allow them to come. At the end we will slip into Savasana right away, so make sure you are comfy and warm when you practice. This is a great practice to do before going to sleep!Props needed are: a block, 4 tennis balls and 2 sport socks (I will explain how to use these during the practice), a pillow or bolster and a blanket.

In this practice, you will learn about the elemental energy, Fire, from the perspective of Chinese medicine. José explains how Fire energy is manifested inside you and how you can stimulate the related organs, Heart and Small Intestine, and their meridians using various Yin yoga poses. In doing so you will improve not only your chi and blood circulation, but also connect to your heart which is where your soul resides, according to Chinese Medicine. The heart is where thoughts and emotions arise; if you are true to your heart you are authentic and speak your truth clearly and honestly. To connect with your heart's wishes, you have to turn in and become aware and conscious of your own unique mission in life.To aid this process, we orbit the energy from our heart around the body and back, and practice Yin poses that will open up the chest, shoulders and upper back. At the end you will have enlivened your passion and enthusiasm and feel more connected to your spirit. Everyone can benefit from this class and different options are given for each pose, so you can adapt them to your needs.Props needed: blanket, blocks, bolster and/or pillow.This class is part of the Yin Yoga and the 5 Elements program.If you're interested in learning more about these topic, check out Jose's Yin Yoga and Meridians Teacher Training course on the EkhartYoga Academy.

In this class you will learn about the Metal elemental energy from the perspective of Chinese medicine. José explains how Metal energy is manifested inside you and how you can stimulate the related organs, Lungs and Large Intestine, and their meridians using various poses. In doing so you will improve not only your respiration and boost your immunity, but you'll also clean out old negativity and make space for something new to enter your life. Letting go of attachment to people, past situations or things takes courage and acceptance and may well bring up sadness. To aid this process of letting go and acceptance of what was, we use the Nadi Shodana with retention after the exhale and Yin poses that will open up the chest, shoulders and upper back. This session can give you the opportunity to really let go. If sadness arises in the process, please allow it to be expressed. At the end you will feel more free, spacious and tolerant. This class is suitable for everyone and different options are given for each pose, so you can adapt them to your needs.Props needed: blanket, belt, bolster and/or pillow.This class is part of the Yin Yoga and the 5 Elements program.

In some of her classes José talks about chi and focuses on specific meridians to release stagnation there. But what is chi? Where are the meridians? How can you recognize and feel them? In this talk, José will explain the correlation between fascia, meridians and chi so that you can understand what happens in your body - physically, emotionally and energetically - when you practice Yin or Yang styles of yoga. Understanding this will help you to connect more with chi/energy which is inside and all around us; connecting everything, everybody and beyond.If you'd like to follow José's Yin Yoga and the 5 Elements program, click here. If you're interested in learning more about this topic, check out Jose's Yin Yoga and Meridians Teacher Training course on the EkhartYoga Academy.

Do you want to soften your face and release tension in your shoulders and neck? If so, this long Yin session combined with Lion's Breath (Simhasana pranayama) is for you!We begin the class with Lion's Breath to release tension in the face, jaw and neck. This will also increase the blood and energy flow into the face, which has an energising and softening effect. We continue to use Lion’s breath throughout the practice to remind us to relax the jaw and face and to calm the nervous system down. We'll also practice some gentle movements for the eyes, jaw, neck, shoulders and back; these are followed by long-held, Yin poses to release these areas even more. We end with Savasana using tennis balls to release tension in the the upper back. Different options and variations are offered in order for everyone to benefit from the poses.Props needed: pillow, bolster, blanket, 4 tennis balls and 2 socks.

Do you have a tired, tense and sore back, shoulders and neck, and practicing yoga doesn't seem to ease it? Then this session is for you!Using 4 tennis balls and 2 socks (I'll explain how we use these at the start) we apply acupressure and deep tissue release in specific areas along the spine. We start in the lower back and work our way up to the neck and shoulders. Be playful in how to position your body in order to find the juicy spots. If it's too intense, move away from the area a little, so you can relax more. Relaxation of the muscles we target is essential so that the pressure of the balls and gravity can work their magic. The idea is to completely surrender and let go. While tension is released, stored emotions can arise too; just allow them to come (and go). At the end we will slip into Savasana right away, so make sure you are comfy and warm when you practice. This is a great class to do before going to sleep. Props: 4 tennis balls and 2 sport socks, a pillow or bolster and a blanket.

Would you like to be able to do the Splits (Hanumanasana) without hurting yourself? Before you do this class, it's helpful to watch Jose's short talk: 'I find the Splits challenging: help!' This will deepen your understanding of the function of Hanumanasana and what might be limiting you in the pose (tension or compression). In this class you will practice poses that gradually open up the tension in your hamstrings and hip flexors (muscles in the groin area). Flexibility in these areas are necessary to be able to do the Splits. Apart from tension you can encounter compression in your hips and lower back so modifications are offered. In order for you to still get the benefits of Hanumanasana, you need to let go of the ‘perfect picture’ of the pose, and feel and listen to your body. When approaching Hamunanasana, being playful, mindful and accepting is the way forward. Props needed: bolster and 3 blocks.

Do you have difficulty with Hanumanasana (the Splits)? Does it cause you any pain in the lower back or in the groin and hip? Have you been practicing this pose for a while but nothing changes? Then this talk is for you. José offers anatomical information on the hips, which will help you understand what creates the difficulty in keeping the hips straight while you have one leg extended to the front and one backward. She also explains what you can and cannot do to change this and which adjustments are possible. You will see that besides tension, the shape of your bones (the hip sockets and the rim of the socket) also determines the range of movement you have in your hips. This enlightening information can allay your frustration, as well as shed light on the idea that the hips should be aligned straight forward.Look out for Jose's accompanying practice, 'Moving mindfully toward Hanumanasana'.

Do you have tension and painful knots in your upper back, shoulders and neck and can’t get rid of it with your yoga practice? Then this session Yin yoga with tennis balls might help.We begin by doing some movements to loosen up the joints. Then we use tennis balls to apply acupressure and create a deep tissue release in specific areas of the upper body. While the tension is released, stored emotions can arise as well. The most important thing is to relax and soften the areas as much as you can so that the pressure of the ball can do its work. We end the class with Savasana and a meditation.You'll need 4 tennis balls and 2 socks for this practice - I will explain how to use them during the practice - plus, a pillow and a blanket.

Would you like to deeply relax, gain inner awareness and remove unwanted habits and tendencies? Then this Yoga Nidra class is for you. In this tantric practice, you will deeply relax into a state between external awareness (consciousness) and sleep (unconsciousness). You will bypass the intellectual mind and tap into a deeper consciousness. Being in this state allows you to direct the mind to accomplish anything, receive intuition, inspiration and discoveries - which all comes from your true self.Whether this practice alone can give you all of this, it's difficult to say! But be open and try not to fall asleep while following the instructions given. (Not falling asleep is also a practice, so it may take some time!) Make sure you are comfortable lying on the floor and dressed warmly enough.I am just beginning to offer Yoga Nidra so I'm curious to hear your comments. I hope you enjoy it.

Do you have a poor posture due to a lot of sitting? Do you have digestion or certain belly or organ issues? Are you looking for a class with no forward bends? Then this session - in which we do backbends that will benefit your lower back, groin and organs - is for you.Due to bad posture or sitting long hours behind the computer, your hip flexors can get shorter and pull on your pelvis. This can cause pain in the lower back or - in a worse-case scenario - a herniated disc. Lots of mental activity brings more blood to the brain than to the belly, creating organ and digestion problems and leave you feeling low in energy.To counteract these problems we practice various long-held Yin poses, directed attention and deep belly breathing. Meanwhile, you may be able to explore the origin of any tension in your belly: perhaps, stress, hunchback posture, scar tissue, stuck emotions or shallow breathing play a part...? With that awareness, you can start to make changes that will support you.This session will leave you feeling connected, detoxified and opened up. Props: blanket, block, bolster and/or pillow.

Would you like to connect with the energy flow inside and outside of you? Do you want to enhance your upper body strength and elevate your cardiovascular system? Then this Yin Yang flow is for you! It's a great class for those who like to play a little and get sweaty! We start slowly by connecting to the Chi flow that is present within and everywhere around us. Then in the more dynamic flow, which is inspired by my teachers Paul and Suzee Grilley, you are encouraged to play a little - moving the feet and hands in any way to facilitate movements that will get your heart racing and enhance your upper body strength. You can make this part as long and sweaty as you want; just repeat until you have had enough. The class finishes with some Yin poses to help you wind down and release any tension, before finally relaxing in Savasana and an optional meditation. This session will leave you feeling energised, sweaty and connected with the energies within you. You could also try my class, Warm up your joints before a vigorous flow before you start this session, to get your chi flow moving even more! Props needed: a blanket, pillow and blocks.

Want to get rid of tension in your shoulders, neck, ribcage and torso? Do you have trouble getting into those areas with yoga poses? Then try out this class! Using a belt or a towel will help you access your upper body tension differently and more deeply than before. José encourages you to play with your body and arm positions to get into those juicy spots. After the poses you may feel tingling sensations and a rush of energy and blood through your upper body. This class is great for everyone but especially for those who have a regular yoga practice, or who sit many hours in front of a computer, or breastfeeding mothers. Different options and variations are offered in order for everyone to benefit. Props needed: a towel or belt, pillow, blanket.

In this class you will learn about the Earth element from the perspective of Chinese medicine. José explains how the Earth element is manifested inside you and how you can stimulate the related organs, Spleen and Stomach, and their meridians using various poses. In doing so you will improve not only your physical digestion, but you will also digest emotions and thoughts, letting go of worry or circular thinking. To aid this process we use the Lion's breath and Yin poses that will open up the front part of the legs, hips, torso and throat. This session will leave you feeling more grounded, connected and spacious. Everyone can benefit from this class - it's also great for women who've had a baby as their digestive system needs to go back to normal again. Different options are given for each pose, so you can adapt them to your needs. Props needed: blanket, blocks, bolster and/or pillow.This class is part of the Yin Yoga and the 5 Elements program.

Do you enjoy energising flows that offer something different from Sun Salutations? Would you like to connect with the energy flow within and outside of you? Then this variation of the Dragon Flow is for you! José has added organic movements and extra poses to the original sequence of Suzee Grilley to challenge your strength, balance and flexibility even more. Connecting with Chi that is present within you and everywhere around us, you will move creatively and playfully, feeling your body's liquidity instead of stiffness. José encourages you to experiment with the different poses in order to discover your possibilities, and feel the effect of the poses all over your body. The sequence comprises: different kinds of Warrior poses, wide stance twists, forward bends, balancing, and back bending variations. We end with Savasana and optional meditation. This session will leave you feeling energised, sweaty and connected with the energies within you. Try José's Warm up your joints before a vigorous flow class before you start, to get your body ready. This session is great for yogis who like to play, but also for pregnant yoginis in their first and second trimester who have a regular yoga practice. You'll need a blanket for this class.

In this talk José explains how to personalise your asana practice and avoid creating injuries. This short talk is an introduction to all of the classes José has to offer and can change the way you practice any style of yoga. You will start to feel the effects of a pose more and will let go of the general form of a pose. Curious? Watch this video!Want to learn online with Jose? Her practical and in-depth 50hr teacher training on the EkhartYoga Academy will give you a greater understanding of anatomy and Yin Yoga. Learn more...

Lion's breath or Simhasana pranayama is great for releasing tension in the face, jaw and neck. It is best practiced on an empty stomach. This pranayama increases the blood and energy flow into the face which has an energizing and simultaneously softening effect. It is a great way to release anger, worry, frustration or stress, leaving you with positive energy and a calmer nervous system. You can practice this pranayama in any seated position or during poses.

Do you want to wind down and release tension you have accumulated during the day or over a longer period of time? Do you want to feel connected with your Self again? If so, this gentle but deep Yin class is for you. The session starts and ends with meditation while using the HumSa & SoHam mantra. Mentally saying it on the in- and exhalation has an unique effect for everybody - it either calms you down or wakes you up. Try it out to see what the effect is for you. The poses will help to release tension in the hips, legs, neck, upper back and lateral sides of your body. Releasing deep tension can result in strong emotions surfacing. If that is the case, allow it to come and let it out, it can be very healing and give you insight in your patterns. Different options are given for each pose, so you can adapt them to your needs. Props: blanket, blocks, bolster, pillow.

Do you want to balance the Yin and Yang energies within you and relieve a clogged-up nose? Then this Yin class is for you.  Using Nadi Shodhana and acupressure points to balance and clear the Yin and Yang energies of your body, this practice will calm an active mind, or wake up a drowsy mind, due to two different approaches to this Pranayama technique. Accumulated emotions, tensions and fatigue may also be released, which can be very healing. The left nostril - Ida (Yin) - is connected to the left side of the body and the right brain, governing parasympathetic nervous system (rest-digest). The right nostril - Pingala (Yang) - is connected to the right side of the body and the left brain, governing the sympathetic nervous system (fight-flight). We practice poses that stimulate, open up and release tension in the hips, spine and legs. Stimulating the spine can have a 'releasing' effect so if you feel strong emotions come up, allow them to be expressed. The practice includes meditation, Pranayama and Savasana, and will leave you feel energized, detoxified and relaxed at the same time. Different options are given for each pose, so you can adapt them to your needs. Props: blanket, blocks, bolster, pillow.

Do you have limited breathing capacity? Do you tend to close your chest? Do you work a lot of hours behind the computer? Or do you just want a happy spine and heart? If so, this Yin practice is for you.  Right from the start you'll be invited to relax and deepen your breath in every pose. Relaxation is a great way to deepen your breath and to release physical tension in your ribcage and your diaphragm, as well as emotional stress and anxiety. You will practice Yin poses that open up the front, back and sides of your torso, and expand the ranges of movement in your spine. For all poses different options are given so you can adapt them to your possibilities. You will end with a partly guided Savasana and meditation. This session is great for everyone who wants to improve their posture, and for women who have had a baby - advisable 6 weeks to 4 months after birth. This session leaves you feel relaxed and in connection with your breath. Props needed: blanket, pillow, bolster, belt, 2 blocks.

Do you have difficulty with Salamba Sarvangasana (Shoulder stand), Halasana (Plough pose) or Snail pose? Do they cause you a headache, nausea or limit your breathing? Have you been practicing these poses for a while but nothing changes? Then this talk is for you.José offers anatomical information on the neck, which will help you understand what creates the difficulty in getting a 90 degree angle with your hips and/or legs above the shoulders, what you can do to change it and/or which adjustments you can make. You will see that besides tension, the shape of your bones (the cervical vertebrae) also determines the range of movement you have in your neck. This information can allay your frustration, as well as shed light on the assumption that the hips and legs won’t go directly above your shoulders simply because your core is not "strong enough". Enlightening.

Are you in your third trimester and looking to boost your energy, strengthen your body and release tension? Then this Mixed Movement flow is for you. In the third trimester, as your baby grows and moves more, you'll probably feel more exhausted and could use an energy boost. We start with some deep belly breathing to connect you with your baby and supply you both with more oxygen. This is followed by some movements to improve blood circulation, diminish liquid retention in the joints and help avoid cramps. We then work on the stability of the pelvis to protect the lower back and practise some prenatal Sun Salutations to open up the hips, release the back and strengthen the legs. We do some twists, chest openers and side body stretches to enhance digestion and allow the breath to go deeper before finally relaxing in a guided Savasana. Throughout the sequence, stay attuned with what you feel. If at any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. Different options for the poses are given so you can adapt them to your needs. Props required: bolster, pillow, blanket, blocks and a chair (to use as extra support under the hips when doing Warriors or Squats).If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right.

Do you have a tight neck and shoulders? Does your back feel restricted? Could your breath be deeper and your chest more open? If so, then this creative Sun Salutation is for you. Moving on your breath with the various movements deepens your lung capacity and releases tension in your ribcage and diaphragm. It also helps you reconnect with your body and feel more alive, and is a nice way to start a more dynamic or vigorous yoga practice. Everybody can benefit from this sequence - including postnatal women (6 weeks post-delivery). Props: blanket, bolster and a pillow.

This talk is for those people who experience hypermobility or hyperextension and for those who don't know the difference between them. It is equally important both for yoga practitioners and yoga teachers to know about these two physical occurrences. José will explain what hypermobility and hyperextension are, how they affect your yoga practice, and how you can practice yoga safely.

Are you recovering from an injury? Did you just have a baby? Then this gentle Yang yoga class is for you. We start with deepening the breath, which releases tension in the ribcage and diaphragm. Then we release tension in the neck, shoulders and spine with continuous movement. We follow this with some back strengthening and work for the abdominal muscles. For all poses, different options are given so you can adapt them to your needs. We end with some chest opening and poses to release the buttock muscles and finish up with a partly-guided Savasana. This session is great for everyone, including women who have had a baby - advisable 6 weeks to 4 months after giving birth. You'll feel energized, strong and open after this session. Props needed: blanket, pillow, bolster, blocks.

Do you want to do yoga with your baby and release tension at the same time? Then this 30 minute session is great for you and your 3 to 6 month old baby! Your baby will experience massage techniques and different poses in a playful manner, which enhances the digestion, blood circulation, strengthens the hip muscles, opens the hips, chest and releases the lower back. You will do poses that release tension in your buttocks, legs, shoulders and back. But most of all this session is a great way for you and your baby to spend time together and connect with each other, sharing joy and love. Props: a thick blanket for your baby. For you: a blanket, pillow or bolster and blocks.Part of the Postnatal (Postpartum) Pregnancy program.

In this talk, José explains the importance (for both men and women) of being conscious of the pelvic floor, core and back muscles. She explains what exactly the 'core' and pelvic floor consist of and why it is so important to keep those muscles active and strong. She also gives some tips on how to stay conscious of them in your day to day life, followed by an exercise for the pelvic floor with various difficulty options both for men and women.

Are you in your third trimester and you would like to enhance your lung capacity and at the same time work on your pelvic floor? Then this Mixed movement Flow is for you. We start with deepening the deep belly breathing to enhance your breathing, which gets more difficult now as your organs are pushed up close to your diaphragm. Therefore breathing towards the side ribs and towards the kidneys - which boosts your energy - is the way to go. As your breath is deeper more oxygen will be given to you and your baby. We then combine the breath with Kegel (pelvic floor) exercises suited for women while still pregnant. Starting with movements to release liquid retention in the joints, followed by a prenatal sun salutation to strengthen your legs, work on your balance and open up the back and side body. You will finish the practice with a Yin pose that will help you relax and release the last tensions in your body. Finally we relax in a guided Savasana and end with an optional meditation. In the whole sequence you want to stay attuned with what you feel. If in any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. If you practice the Kegels and you would like to do more, the please do so. Different options for the poses are given, so you can adapt them to your needs. This is a great practice to deepen your breath, strengthen your body and pelvic floor, work on your balance and connect with your baby. Props you will need: bolster, pillow, blanket and blocks.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right.

Would you like to deepen your connection with your baby, prepare for birth and the time afterwards? Then this guided pregnancy meditation is for you. It will help you to relax deeply, tune into your body and connect with the baby in your womb. Being deeply relaxed allows everything to flow more easily, circulating blood with its nutrients and oxygen to nourish both you and your child. Breathing deeply and more regularly has great physical benefits for you both too. Mentally, you'll become more settled and open, enabling you to focus on your baby. Emotionally, you're more available to bond with your child and tune into its presence and energy. Being more tuned in will help you to communicate with your baby, prepare you both for birth and the life your baby will arrive into. Your baby's father can also join in. When you're guided to become aware of the baby inside you, he can also do this. Listening together will enhance your connection with each other, prepare you both for the arrival of your child, and help you bond with your baby. Props: bolster, blanket, pillow, blocks and possibly a chair. Before doing this class, you might like to watch my talk 'Effortless meditation poses'.

Is sitting in meditation difficult for you because of a sore back, sleepy legs, painful knees or any other physical discomfort? Then this talk is for you. José offers practical anatomical information, which will help you understand what creates difficulty when sitting for a longer period of time while meditating, and which adjustments or poses you can do to avoid this. You'll learn that the best meditation position for you is influenced by the natural curves of your spine, the tilt of your pelvis, the position of your legs and the use of your torso muscles. When you are positioned correctly - firstly adapting the sitting poses to your body (skeleton) and secondly slightly engaging your back, belly and pelvic floor muscles to avoid 'hanging' in your back - it's possible to sit for long periods of time without pain or too much muscular effort. This information can alleviate your frustration and sheds light on the assumption that Lotus Pose is the meditation pose to aim for.

Do you experience cold hands and feet? Then this sequence - during which you will enhance your blood and chi circulation in your extremities (fingers, wrists, toes and ankles) - is for you. Chi and blood flow easily get stagnated during the day, especially if you don't move a lot during the day and as a result you can experience cold hands and feet or swollen ankles and legs. We start with a meditation, followed by deep belly or Ujjayi breath (you can choose), then we move into various Yin poses. Stimulating the fingers, wrists, toes and feet has a strong effect on your body and mind as a whole; all the nerves and meridians start or end in these areas. We end with a guided Savasana to feel the enhanced blood and chi flow. This sequence is great for: those who sit in a chair all day, pregnant women, before a meditation practice, enhancing the chi flow before a Yin or Yang yoga practice. Props required - a pillow, a block, a bolster and a blanket.

In this talk José offers anatomical information about the wrists and explains how you can avoid injuring them during your yoga practice. You will see that besides tension, the shape of your bones (wrist, radius and ulna) also determines the range of movement you have in your wrist joint. Feeling sharp, stinging sensations in your wrists during yoga can be injurious in the long term. Examples of poses which put strain on the wrists include Chaturanga Dandasasana, Vasisthasana (Side Plank), Urdhva Mukha Svanasana (Upward Facing Dog) or Seal, Adho Mukha Vrkasana (Handstand), Urdhva Dhanurasana (Wheel), Camatkarasana (Wild Thing), Purvottanasana (Upward Plank), Bakasana (Crow). José explains how you can avoid injuring your wrists whilst practicing these poses and gives you a more general insight into how to practice yoga safely. You might like to try Jose's follow on class 'Enhance your circulation' which focuses on improving the blood and chi circulation in your fingers, wrists, toes and ankles.

Are you in your third trimester and looking to release tension in your upper body and work on your pelvic floor? Then this Mixed movement Yin flow is for you. Starting with deep belly breathing to enhance circulation and give your baby the oxygen it needs, followed by Kegel (pelvic floor) exercises suited for pregnant women. This practice opens up the chest, arms and side body, enhances blood circulation, creates more space for your baby and circulates more oxygen throughout the body. You will move the spine, hips and legs to release, tone and strengthen these areas to be able to carry the extra weight, as well as releasing tension in the buttocks and legs; areas that tend to tighten up during the day. Make sure you stay attuned with how you feel during this class. If you experience pain, dizziness or nausea, take a moment to rest and breathe. If you practice the Kegel exercises and would like to do more, then please do so. Different options for the poses are given, so you can adapt them to your needs. This is a great session to strengthen your pelvic floor, enhance your breathing and connect with and feel your baby, whilst at the same time taking care of yourself. Props: bolster, pillow, blanket and a belt.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

Do you want to strengthen your legs, tone your waist and stay fit during your second trimester? Then this continuous flow is for you. You will start by connecting with yourself and your baby, using deep belly breathing, which enhances the circulation and gives your baby all the oxygen and attention it needs. You will then work the legs by doing various standing poses. Strong legs and hips are necessary to carry the weight of your growing belly and baby and provide you with the strength you need for delivery. You will then open up the neck, shoulders and side body to give your lungs extra space to take oxygen in and release tension. Continuing with prenatal Sun Salutations to boost energy and stamina before finally relaxing in Savasana. Make sure you stay attuned with what you feel. If you feel pain, dizziness or nausea take a moment to rest and breathe. If you have less time to practice, just do the prenatal Sun Salutation once. This is a great practice to connect with and feel your baby, whilst at the same time taking care of yourself. Props: a bolster, pillow, blanket and blocks.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

Are you pregnant, in your second trimester and looking for a Prenatal Sun Salutation? Then this session is for you! Your yoga practice is a great way to create some time for yourself and to connect with the little wonder that is growing in your belly. Starting by connecting with your baby using your breath, then becoming aware of your feelings, physical sensations and thoughts to help you set an intention. Then you will move the spine in different ways while gently hugging the baby towards you on the exhale. In doing so you will gently contract the pelvic floor to diminish the pressure of the baby on that area. The movements that follow will enhance the blood circulation, create more space for your baby and send more oxygen throughout your body and to your baby. The standing poses help to strengthen the legs, pelvic and back muscles, which need to be strong to hold the weight of your growing belly and also for labour. You will also release tension back, legs and hips. Finally, options are given for Savasana.Throughout the prenatal Sun Salutation stay attuned with what you feel. If you experience pain, dizziness or nausea, take a moment to rest and breathe. Different options are given for each pose, so you can adapt them to your needs. Props needed: bolster, pillow, blanket and blocks.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

If you enjoy Suzee Grilley's Dragon series but would like some variation then this Dragon Flow is for you! I've added organic movements to the sequence and extra poses to challenge your strength, balance and flexibility even more. Moving on the Ujjayi breath you will creatively move and play with your body, feeling its liquidity. You are encouraged to place your hands and feet anywhere and experiment with the different poses to discover your own possibilities. The idea is that you feel the effect of the poses all over your body, but you have to experiment to get the effect in the area you want to experience it. You can make this session as long and sweaty as you want - just repeat both sides until you have had enough. It consists of: different kinds of Warrior poses, wide stance twists, balancing, and backbending variations. You will finish with a yin pose to cool the body down and we end with a guided Savasana and optional meditation. This session will leave you feeling energised, sweaty and open if you do it all. If you have extra time, try my 'Warm up the joints' class before this practice. This session is great for yogis who like to play, but also for pregnant yoginis in their first and second trimester who have a regular yoga practice. You will need a pillow and a blanket.

Do you want to wake and warm up your body gradually before a more vigorous yoga flow? Are you pregnant and feel stiff in your joints? Then this short session is for you! Beginning by tuning in and watching your natural breath, noticing what is present in this moment and becoming aware of your tendencies in order to set your intention. Then, on the flow of your gentle Ujjayi breath, you will do specific movements for all the joints of your body to enhance the blood and chi flow, which get stagnated easily during the day. This is also a great way to release any tension accumulated in the body. You will finish in Tadasana pose - completely ready and prepared to continue with a stronger Yang yoga practice if you like. Of course, you can lie down in Savasana instead if this session is enough for you. Different options and variations are offered in order for everyone to benefit from the practice. Props: a pillow and a blanket.

Pregnant, in your first trimester and looking for a stronger, prenatal yoga class? Then this Yin-Yang session is for you! This session is great for pregnant yoginis who have a regular yoga practice. Starting off with connecting with your baby in your belly, your heart, feelings and the breath. The deep belly breathing will give your baby all the oxygen, energy and love it needs. This is followed by Yang movements to open up the back, shoulders and chest, enhance blood circulation and release built-up tension. Next, the stronger part of the sequence, which works on the upper body and leg strength - this is important during pregnancy to help you support the weight of your growing belly. At the end you will calm down with some Yin poses to stretch the shoulders and back, finishing the session with a guided Savasana and/or meditation. In both the Yin and Yang parts, please stay attuned with how you feel. If at any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. If you want to repeat a certain parts to get an even stronger practice, please do. This session will leave you feeling stronger, more open and less tense; it also will help you to connect with your baby while taking care of yourself. Different options are given for each pose, so you can adapt them to your needs.Props: blanket, blocks, bolster and/or pillow.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

Are you pregnant, in your first trimester with a regular yoga practice and seeking a challenging prenatal yoga class? Then this Yin-Yang session is for you.The class begins with tuning in and connecting to the breath and baby in your belly, using deep belly breathing to give your baby all the oxygen, energy and love it needs. Then you will twist and circle the spine to release built-up tension due to your rapidly changing body. Fluid retention or swollen legs can arise during pregnancy, so moving each joint in a certain way can allow the fluid to drain and let chi flow more freely.Gradually we build up to the stronger part of the sequence, moving the spine and shoulders and working on leg and back strength and flexibility. Strength and flexibility is very important during pregnancy, making it easier to carry the weight as your belly grows. Opening up the side body will also stimulate and stretch the skin, possibly diminishing stretch marks.Towards the end of the session we come to the floor and practice poses that open up the chest, and belly. Savasana is guided and we end with a short meditation.Throughout the session remember to stay attuned to what you feel. If in any moment you feel pain, dizziness or nausea, take a moment to rest and breathe. If you want to repeat certain parts to get an even stronger practice, please do. This class will leave you feeling more energised, tension-free and connected with your baby. Different options are given for each pose so you can adapt them to your needs. Props: blanket, blocks, bolster and/or pillow.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

Do you have a sore upper back and painful muscle knots in between the shoulder blades? Then this short session is for you. We begin by tuning in and watching the natural breath, noticing what is present in this moment and becoming aware of habits and tendencies. We follow this with movements and Yin poses that specifically target the upper back and shoulders. It can be quite intense and you are welcome to play around with the pose a bit to find your 'juicy' spot. Remember, you can always hold the poses for longer if you feel you can get a deeper release. This is a great session for those who sit behind a computer a lot or have tension in their upper body and want to wind down after a long day. Different options and variations are offered in order for everyone to benefit from practice. You will need a blanket and a pillow.

Are you pregnant, in your first trimester and looking for a mild but energising prenatal yoga class? Then this Yin-Yang session is for you!Connecting at first with your baby in your belly by turning inwards and becoming aware of your feelings and thoughts. You'll continue with some deep belly breathing to give your baby all the oxygen, energy and love it needs, then moving the arms and spine to let go of the built-up tension in your changing upper body. We also compress, stretch and strengthen the lower back, which can get sore due to the softening of the connecting tissues and/or bad posture. Continuing with standing poses to work on balance, as well as strengthening and opening up the thighs and side body. The back body (spine and legs) can also stiffen, so at the end we will finish with Yin poses for the legs. Ending with a guided Savasana and a short meditation.Throughout the session you want to stay attuned with what you feel. If at any moment you feel pain, dizziness or nausea, take a moment to rest and breath. You don't want to go looking for new edges, as your body will become more flexible due to the relaxin hormone. Use the practice to strengthen, release uncomfortable tensions and connect with yourself and your baby during this special time. This session will leave you feeling energised and with less nausea. Different options are given for each pose, so you can adapt them to your needs. Props: blanket, blocks, bolster and/or pillow, belt.If you’re pregnant and you’ve never done yoga before, please consult your doctor or healthcare practitioner before doing so. Always listen to your body and stop if something doesn’t feel right. 

Do you hold a lot of tension in your ribcage, around your heart and shoulder and neck area? Do you find it difficult to exhale and let go? Then this practice is for you. In this short session using long-held poses, you will open up the chest from the inside out, allowing you to exhale longer and release stress, tension and emotion. The space created allows you to breath more deeply. You will also practice Pranayama that helps to elongate the exhale, supporting those effects even more. You will also release tension in the neck and shoulder area and you may even feel a release of tension inside your head and around your brain. This can heighten your awareness of how thoughts alone can create physical tension throughout your body. You will end the practice with a guided Savasana and/or meditation. You'll feel softer, lighter, more open and less tense after this session. Different options are given for each pose, so you can adapt them to your needs. Props: blanket, blocks, bolster and/or pillow.

In this short session you will learn to breathe into the ribcage, enhance your lung capacity and 'clean up' the lungs by practicing a specific breathing exercise. This will make you more aware of where you hold tension in your chest and the areas the breath doesn't reach when you are breathing normally. You will experience how the breath influences your mind and how it can help to deepen your practice. The poses will release tension in the chest, back, hips and legs and, as always, we end with a guided Savasana. This is a great class to do if you've been on your feet all day, or behind a computer, or you want to wind down after a long day. Different options and variations are offered in order for everyone to benefit from the poses. You'll need: blanket, bolster and pillow.

This session will stimulate your digestive system and help to diminish constipation, bloating and indigestion. Through various long-held Yin poses you will apply deep belly breathing to massage the organs in order to improve your digestion. Becoming aware of tensions in your belly will also help you discover the origin of the tensions; stress, stuck emotions or shallow breathing. With that awareness, you can start making changes which will benefit your digestion. This session will leave you feeling energetic, detoxified and open. As always, we finish the session with a guided Savasana. Everyone can benefit from this session. Different options are given for each pose, so you can adapt them to your needs. Props: blanket, blocks, bolster and/or pillow.

In this session you will enhance your lung capacity with a specific breath exercise throughout the practice. This will make you more aware of your breath and sensations in your chest, upper back and shoulder area, plus the fluctuations in your mind. In a playful way you will release tension in the chest, shoulders, upper back and arms. Everybody can benefit from this session, but some experience of Yin yoga can help so you can relax in the poses used for this sequence. This class is also great if you sit at a computer a lot or have tension in your upper body and want to wind down after a long day. Different options and variations are offered in order for everyone to benefit. You will need a blanket, bolster, pillow and blocks.

Do you have difficulty getting your heels on the floor in poses like Malasana (Squat), Adho Mukha Svanasana (Downward Facing Dog), Virabhadrasana I and II (Warrior I and II)? Have you been practicing these poses for a while but nothing changes? Then this talk is for you. José offers anatomical information on the ankles, which will help you understand what creates the difficulty in getting those heels down onto the floor, what you can do to change it and/or which adjustments you can make. You will see that besides tension, the shape of your bones (the talus bones) also determines the range of movement you have in your ankle joints. This information can allay your frustration, as well as shed light on the assumption that the heels won't go down simply because your hamstrings are "too tight".If you'd like to train online with José, check out her 50-hr certified Yin yoga training on the EkhartYoga Academy.

In this long session you will do Yin poses against a wall. Making use of the floor and the wall enables you to let go and stimulate your body deeply with the Yin poses. Using Simple Orbit, which orbits the energy from the heart down and back up gives an extra dimension to your practice while giving your hips, side body, back and legs a nice stimulation. This session is great for those who have been on their feet all day, for those who need to wind down, for those who are pregnant or just because you feel like trying it out. If you are pregnant, don't try to find a deeper edge as you are more flexible than normal. Different options and variations are offered. You will need: blanket, bolster, pillow and blocks.

Do you experience a sharp pain in your knees when practicing poses like: Meditation positions, Saddle (Supta Vajrasana or Supta Virasana) Bananasana (Supine Ardha Chandrasana), Shoelace & Square (Gomukasana), Swan/Sleeping Swan (Rajakapotasana), Butterfly (Baddha Konasana), Deer, Dragon (Anjaneyasana), Dragonfly (Upavistakonasana) and Squat (Malasana)? Then this sequence is for you. You will learn what creates the pain in your knees, and what you can do to avoid it by making various adjustments. We start with a meditation, focussing on the knees and becoming aware of any sensations there. Then we practice the above-mentioned poses where alternatives and adaptations are offered. You will need: pillows, bolster, belt, blanket and blocks. Before doing this sequence, check out my tutorial, 'Avoid pain in the knees'. 

In this talk José takes a look at the anatomy of the knees and explains how you can avoid injuring them during your yoga practice. You will learn that besides tension, the shape of your bones (femur & tibia) also determines the range of movement you have in your hip and knee joint. There are no 'knee-opening' poses in yoga and you should not feel pain in your knees during your practice - however, it's common for people to experience this while practicing hip opening poses. José explains how you can avoid it by giving you more insight into how to open up your hips safely. You can practice all you've learned in Jose's class 'Help I feel pain in my knees; what now?' Would you learn more about how to adapt (and teach) yoga poses? Check out Jose's online 50-hour Yin yoga teacher training on the EkhartYoga Academy.

Do you want to learn how certain poses can be practiced in different ways while still stimulating the area you want to target? Then this Yin class - a preview for my online Yin Teacher Training available now - is for you. Different options are given for each pose, so you can adapt them to your needs. Using Nadi Shodana (basic pattern), you can balance and clear the Yin & Yang energies of the body which calms your mind, emotions, and releases accumulated tensions and fatigue. The left nostril Ida (Yin) is connected to the left side of the body and the right brain; governing parasympathetic nervous system (rest-digest). The right nostril Pingala (Yang) is connected to the right side of the body and the left brain; governing the sympathetic nervous system (fight-flight). Physically you stimulate, open up and release tension in your body by practicing various reclined twists in order for you to discover which twist does wonders for you. Twisting can have a releasing effect, so if you feel strong emotions come up, let them out - it can be very healing. This session starts with meditation and Pranayama and finishes with Savasana and meditation. It will leave you feeling energetic, detoxified and opened up at the same time. Props: belt, blanket, blocks, bolster, pillow.

Do you want to learn how certain poses can be practiced in different ways while still stimulating the area you want to target? Then this Yin class - a preview for my online Yin Teacher Training out now - is for you! As you are practicing with other students this time, you'll see how everyone approaches poses differently. The variations and options offered will also give you new insights and ideas into how to adapt poses you are struggling with, enabling you to feel their full therapeutic benefits.  In this class we stimulate, open up and release tension in the inner thighs, the bum muscles, the spine and hips. The forward and backward bending can release fear and grief. If that is the case for you, allow it to come and let it out as this can be very healing. Mentally saying the HumSa and SoHam mantra on the inhalation and exhalation has a unique effect on everybody - it either calms you down or wakes you up. Try it out and notice what effect it has on you. The session starts with meditation and finishes with Savasana, Pranayama and meditation. Props: blanket, pillow, blocks, bolster.

Do you want to learn how certain poses can be practiced in different ways while still stimulating the area you want to target? Then this Yin class - a preview for my online Yin Teacher Training out now - is for you! As you are practicing with other students this time, you will see how everyone approaches poses differently. The variations and options offered by José will also give you new insights and ideas into how to adapt poses you are struggling with. Adapting poses to suit your body will enable you to feel their full therapeutic benefits.  This practice works on the inner thighs, the front of the legs, hips, torso, and the bum muscles. Stimulating the inner and outer parts of our legs and torso can be very intense, so be aware of the emotional effects it can create. Guided by the Ujjayi breath throughout will deepen your experience and also turns on your parasympathetic nervous system which is your rest-digest system; you will finish this class feeling relaxed. Props: blanket, pillow, blocks, bolster.

Do you want to practice functionally and therapeutically? This class starts with a short talk in which José explains how to practice yoga poses in a functional way, meaning: feeling the purpose of a pose instead of copying a picture of a pose. As each pose stimulates different areas of your body, the idea is to practice the pose in such a way you will experience the stimulated area while performing it; getting its therapeutic benefits. José will also explain which joints are affected and how their range of motion can either obstruct you in doing a pose or assist. In this Yin session, you will stimulate the inner thighs, the front of your legs, hips, and torso, and the bum muscles, while doing various side bends. In the inner and outer parts of our legs can be very intense to stimulate. So be aware of the emotional effects it can create. The focus of this class is the Ujjayi breath. The breath turns on your parasympathetic nervous system which is your rest-digest system and takes or keeps you in the present moment. This session starts and finishes with meditation and again various options for poses are given. You might also like to practice José's accompanying classes: Opening up your front body and Opening up your side body. Props: blanket, pillow, blocks, bolster.

This class is great to do in the morning before eating anything and will get you ready for the day. We begin with some Kapalabati and Nauli breath. Then we warm up slowly - moving with the Ujjayi breath to feel the chi move in and around the body - to get the stiffness out of the back, neck, hips and shoulders. (You can also do this warm-up separately and repeat it if you wish.) After that, we move into the more vigorous, Yang-ish Dragon series, in which you are encouraged to experiment with the different poses to discover your own possibilities. It consists of: different kinds of Warrior poses, wide stance twists, balancing, and back bending variations. We finish with some Yin poses to cool the body down and release any built-up tension throughout the Yang session. We end with a guided Savasana and optional meditation. This practice will leave you feeling energised, sweaty and open if you do the whole session. But you can also choose to do it in three parts: Kriya and warm-up; dragon session; Yin session. Props needed: pillow and blocks.

Do you want to practice functionally and therapeutically? This class starts with a short talk in which José explains how to practice yoga poses in a functional way, meaning: feeling the purpose of a pose instead of copying a picture of a pose. As each pose stimulates different areas of your body, the idea is to practice the pose in such a way you will experience the stimulated area while performing it; getting its therapeutic benefits. In this Yin session you will stimulate the lateral side of your body, opening up your inner and outer thighs, hips, bum, lateral sides of your torso and shoulders, while doing various side-bends. In the sides of our bodies we tend to hold a lot of tension, due to our very yang-ish lifestyle. Emotions like irritation can be released during this practice, making you calm in the end. The focus of this class is directed breathing. The breath affects every cell in the body, so when you combine bringing attention to the breath and directing it to a specific region, the energy moving towards a certain area is doubly increased. This session starts and finishes with meditation, and again, various options for poses are given. You might also like to practice José's accompanying class: Opening up your front body. Props: blanket, pillow, blocks, belt. If you're interested in studying online with Jose, take a look at her certified, 50-hr online Yin yoga teacher training on the EkhartYoga Academy.

Do you want to practice functionally and therapeutically? Starting with a short talk, José explains how to practice yoga poses in a functional way, meaning: feeling the purpose of a pose instead of copying a picture of a pose. As each pose stimulates different areas of your body the idea is to practice it in such a way that you experience the stimulated area while performing it, thereby getting its therapeutic benefits. In this Yin session you will stimulate the front of your body, opening up your thighs, hips, belly and chest, while doing various backbends. Backbends are very beneficial for your back, unless a sharp stinging sensation is experienced. (For more on this, watch my talk, SI-joint and lower back explained).The focus of this class is simple awareness of everything that happens. We start and finish with a meditation and various options for poses are given. You might also like to practice José's accompanying class: Opening up your side body. Props: blanket, pillow, bolster, blocks. If you're interested in studying online with Jose, check out her 50-hr, certified Yin Yoga teacher training on the EkhartYoga Academy.

Do you experience a sharp pain in your groin when practicing poses like: Balasana (Child's Pose), Paschimottanasana (Caterpillar), Rajakapotasana (Swan/Sleeping Swan), Anjaneyasana (Low/High Lunge) with a twist, Gomukasana (Shoelace) and twists? Then this sequence is for you. You will come to understand what creates the pain in your groin, and what you can do to avoid it by making various adjustments. We begin with a meditation, focussing on letting go of judgement and embracing your body as it is. Then various poses and alternatives are offered, followed by counter poses to open up the groin area. You will need: pillows, bolster, blanket and blocks. Before doing this sequence check out the talk 'Painful sensation in your groin explained'.

In this talk, José explains why the shape and inclination of the protruding, bony part on the front of your hips - called ASIS (Anterior Superior Iliac Spine) - can create pain in your groin when doing various yoga poses. Some people experience the compression of this pointy bony part into the groin as pressure; others experience a sharp stinging painful sensation. In the last case, the pose needs to be adapted, as the groin is a very sensitive area. You will learn which poses this painful compression can occur in and how you can adapt the pose. You can put this into more practice in Jose's follow-up class 'No more pain in your groin when practicing yoga' (below).