20 minutes

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Pranayama For The Second Chakra

This is the third in our pranayama series, reviewing the basic principles and focusing on the second chakra this time. We start to lear the different gentle muscular contractions we can do to affect the flow of energy in the spine.

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Rhythmic Breathing

This pranayama technique comes from the Yantra yoga tradition, a Tibetan yoga style, which I learned from my friend Lama Karma. I practice this besides my other pranayama exercises and I noticed that it is very helpful to concentrate and stay focussed! I hope you enjoy this as much as I do.

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Yin and Yang Pranayamas – Ox and Plough

A simple pranayama exercise exploring not so much lung capacity but the ability to follow and gently control the flow of prana. Yin Pranayama – or Following the Ox for the Taoists – and Yang Pranayama – Pushing the Plough – are the sweet basis of much to come.

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Dr. Motoyama’s Chi Exercises

We don’t need a lot of strenuous exercise to get the chi moving; gentle exercise focusing in the joints can do wonders to unblock and harmonise our energy flow. Dr. Motoyama has a wonderful sequence designed just for that, and we use some of his exercises here to move the chi and get rid of […]

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Work Those Quads

You know that I love Squats…, well in this class they are the dominant factor. of course we do a lot of different things, but hey… Squats and burpees:-)

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Morning Express: The Good Kind of Stress

Stress has become a big villain nowadays, but the truth is that some amount of stress is fundamental for a healthy life. We explore these ideas a lot in our classes, workshops, trainings and blogs. This is a great example of how the right amount and quality of stress may leave you energetic, calm and […]

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Working around the back

An easy yin class where we stay 2 minutes in every pose. The class focusses on the back and spine, and we don’t have rebounds in between. Just a long rebound at the end of class!

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Short & Intense Core

This is a short 20 minute core workout, we basically work on all the musculature that is involved with what we call the “core”. Front, back and the deep abdominal cavity! Have fun and prepare to sweat! For this class you need a blanket or thick towel.

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Qi cultivation

One of Paul and Suzee’s famous quotes is: “The purpose of yoga asana is to harmonize the flow of Qi/Chi in the body”. In this class that’s the whole purpose to activate the Qi, to lift it up, to move it around.

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Juicy restorative yoga

This is just a short 20 min juicy restorative yoga class. You need a bolster or a couple of blankets, 2 blocks or thick books and maybe a strap. Enjoy!

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Squat like you’re asian :-)

I’m a big fan of squatting and by squatting I don’t mean occupying a house or building that is abandoned, nor gym squats (although I do like those), but sitting like a large population in Asia does. In our western society we sit to much on chairs, resulting in (mostly fascia related) back problems, and […]

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Nyasa Going Up

Nyasa is the basis of many wonderful meditation routines. Feel free to explore and change according to your own needs and preferences.

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Gentle Chakra Meditation

This is a gentle way to start developing awareness in the chakras, using Nyasa, the technique of going through all the chakras with our attention, calmly and slowly.  Great for mornings, afternoons and evenings!

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What are chakras and why should we care?

This is an attempt explore the possibility that chakras may not be as far-fetched as we normally think. Science gives us an entrance, but it cannot – yet – take us all the way, so some open mindedness is definitely required. It is my experience that the reward is definitely worth it, as chakra explorations […]

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Nyasa meditation 2

In this meditation we let our awareness flow over the ‘energetic’ spine, from the tailbone to the crown of the head. For a lot of us its difficult to ‘feel’ the spine, so sometimes we need to visualise it. We just take a look at the skeleton to see where the spine runs, how it […]

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Evening express: preparing the body for the night

It happens to us all: to much energy right before going to bed, or not being able to sleep, counting sheep doesn’t help, so this evening express can help you to slow down your energy, preparing your body for a good night rest. So a great class to do right before going to bed, or […]

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Functional movement and strengthening

This is not a “yoga” class, in this class we will move the body in different ways, opening up some areas, and activating the whole body. You could do a workout like this in the gym, using your own body weight to get stronger, however I like to integrate parts of what we are doing […]

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Sun Salutation / Surya Namaskara B – 101

Surya Namaskara B is mostly seen as a follow up of Surya Namaskara A, you can do this of course in sequence or as a separate sequence. We start this class with the full cycle twice, and brake it down in steps after! Great if you want to practice the sun salutes step by step!

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Sun Salutation / Surya Namaskara A – 101

In this video Marcel will take you step by step through Surya Namaskara A or Sun Salutation A, We start with a ‘modified’ version of this great movement sequence, and we make it more intense through the video. A great idea if you want to learn the Sun salutes and very nice if you just […]

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Flying dragon party mix

In this sequence we are going to have some fun with our flying dragon sequence, standing poses, balance poses and arm balances. I would say i can be quite challenging its short and I hope you’ll sweat a little.

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