Antara Yoga
Amsterdam Amsterdam Netherlands

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#janusirsasana or head to knee pose appears at first sight to be just another forward bend. But, infact this is a really powerful pose with a lot going on and many benefits! The bent leg is an effective hip opener, gives space to deeply lengthen and twist in the spine, extend forward from the hips, and open the back of the straight leg. In addition to the physical benefits, this pose can also be therapeutic when done with a focus on long and deep breath. Helping to calm the mind and relax the nervous system. #yoga #yogaamsterdam #benefitsofyoga #keepexploring #forwardbend #twist #hipopener #yogaforall #yogaeverydamnday #keepcalm #deepbreath #relaxing #stretch #ashtanga

 
 

Recently I`ve made a few changes to my weekly teaching timetable. Excited to share my latest group class teaching schedule @tulaamsterdam and @delight.yoga Tuesday | 18:30, strong flow, Tula Wednesday | 18:30, vinyasa, Tula Friday | 7:00, ashtanga, Delight 9:30, ashtanga, Tula Saturday | 8:00, vinyasa, Delight 18:15, hatha pranayama, Delight More information is available on my website www.antarayoga.nl (see link in bio) #teachingyoga #yogaamsterdam #ilovemyjob #yoga #yogateacher #yogaforall #groupclasses #ashtanga #vinyasa #hatha #pranayama #practiceyoga #yogaeverydamnday

 
 

#parivrittatrikonasana aka #reversetriangle is one of my favourite deep twisting poses. It`s one of those poses that looks relatively simple...until you give it a try. Then you discover it requires (and helps build) balance, flexibility in the legs, strength in the legs, openness in the shoulders and deeply twists the spine and internal organs - stimulating increased blood flow and improving digestion. In case it feels too challenging to perform the full expression of the pose you can modify by bending slightly the front knee or resting the bottom hand on your shin bone instead of the ground. #standingpose #lookscanbedeceiving #yoga #learningyoga #yogaeverydamnday #yogaamsterdam #yogaoutdoors #twist #yogaeverywhere #asana #ashtanga #yogaforhealth #practicepracticepractice

 
 

Change is always constant but not always easy. Yesterday I had mixed emotions when teaching my last regular Sunday morning yoga class @greatams after almost three years. Thank you to all the inspiring and enthusiastic students that kept coming each week to practice and made my Sundays so enjoyable. I hope to see you still again sometime and somewhere! Although I`m sad to leave the group behind I`m also excited about the change. It gives me a chance have a free day in the week to myself, and open up to new opportunities. #yoga #foreverchanging #yogaamsterdam #yogaliving #grateful #yogastudent #yogateacher #followyourpath #takerest #yogajourney

 
 

Yoga isn`t about finding the picture perfect pose but about connecting with your body and breath, and finding out for yourself what feels good. There are many reasons why people choose to start yoga - often due to the benefits it brings to make your body feel better or mind feel calmer. It was great this weekend to share with many students their first experience of yoga during a beginners workshop @tulaamsterdam #beginneryoga #keeplearning #yoga #yogaamsterdam #findingyourbalance #uttanasana #firsttimeyoga #yogaeverywhere #yogaforbeginners #explore #yogaforeveryone

 
 

Last night`s pranayama workshop @tulaamsterdam was the perfect way to peacefully start the weekend. It was really enjoyable to guide a group of curious students through a series of breathing techniques. We also worked on exploring different breathing patterns and how to build a home pranayama practice. Thank you for all the enthusiasm and energy! #pranayama #justbreathe #yoga #yogaamsterdam #yogaworkshop #findingyourbalance #unwind #yogastudent #yogateacher #relax #yogaweekend

 
 

#yogascreen project is starting to come to life as we finished our first day of filming by @wildemanmedia at the beautiful @tulaamsterdam Its an interesting experiment to find out if you can keep your breath and poses steady and attention inwards whilst knowing that you are being filmed. Very excited about sharing these yoga video pose tutorials with those interested in learning more about the technique behind yoga poses. #trikonasana #yogafilm #yogaforeveryone #learnyoga #yogaeverywhere #yogaathome #yogaeverydamnday #trianglepose #yogatutorial

 
 

If breakfast is the most important meal of the day, try to make it as tasty, healthy and fun as possible! I enjoyed sharing my homemade breakfast bowl today with @amsterdive between teaching @delight.yoga and @tulaamsterdam . #repost @tulaamsterdam #yogibreakfast #yogaeverydamnday #yogaamsterdam #healthyhabits #ashtanga #yoga #goodmorning #goodcompany

 
 

After a few weeks of hard work and a lot of preparation by @wildemanmedia we started today preparing our new yoga tutorial platform #yogascreen in action. It was fun but exhausting work recording all the voice overs for @wildemanmedia and @antara_yoga_nl new online yoga project. Stay tuned for more details! #yoga #yogainternational #yogatutorial #practiceyoga #yogaeverywhere #technique #yogaforeveryone #yogaforbeginners #voiceover #yogaeverydamnday

 
 

Enjoyed teaching a special workshop today #asanalab @tulaamsterdam with some dedicated students and having Nanja - one of the first yoga teachers to complete her training at Tula - assisting. It was fun together to explore the techniques behind poses like #urdhvadhanurasana (#wheelpose ), #sirsasana (#headstand ) and #adhomukhasvanasana (#downwarddog ). #yogaamsterdam #findingyourbalance #yogaworkshop #alignment #yogastudent #yogaeverydamnday #asana #practicepracticepractice

 
 

Can you find your centre no matter what tries to pull you out of balance? Last Sunday I followed a really interesting workshop from Xico Rodrigues @tulaamsterdam - we played a lot with finding our centre of balance in many different asanas. And explored how you can balance your ayurvedic consitution through adapting your asana practice. #yogastudent #findingyourbalance #ayurveda #asana #yogaamsterdam #yogaworkshop #yogi #yogaeverydamnday #practicepracticepractice

 
 

Utthita trikonasana (aka triangle pose) is one of the fundamental standing poses in yoga. It doesn`t require much preparation and so can be done early on in your practice. In ashtanga yoga this is always the first of the standing poses. A great way stretch and strengthen not only your legs but also your hips, ankles, sides of your torso and shoulders. Stay for at least five long breathes to get maximum benefits. #trikonasana #yoga #yogaeverywhere #stretch #ashtanga #justbreathe #yogaamsterdam #yogaeverydamnday #ashtangayoga #standingpose #openup

 
 

Happy world peace day! Time to take a moment to stop, reflect, feel your body and your breath - and then go back to what you were doing with more presence and connection. #worldpeaceday #changingseasons #meditate #awake #padmasana #yogaeverywhere #mindfulness #yogaamsterdam #reflect #yogaeverydamnday #connect #meditation

 
 

Yesterday`s yoga for busy days workshop @tulaamsterdam was exciting to see everyone getting inspired to design their own personal yoga practice moments to help keep energised and calm during busy days. #yogaforbusydays #yoga #findingyourbalance #yogaworkshop #yogaamsterdam #recharge #yogaatwork #yogaeverywhere #personalpractice #yogaeverydamnday

 
 

An exciting video interview with @antara_yoga_nl @amsterdive and @tulaamsterdam about how to find time during a busy day for yoga and why beginning yoga can be for everyone. Interested in learning more? Check out my website link in bio to find my teaching schedule of upcoming classes and workshops in Amsterdam. #tulatalks #yoga #yogaeverywhere #yogastudent #yogaamsterdam #yogaforbusydays #yogaforbeginners #yogaforall

 
 

I`ve been focussing on lots of Virabhadrasana II (aka warrior 2) this week in my classes and own practice. Its a great way to feel energized and powerful - just what you might need as the season is changing towards autumn. It also brings many physical benefits like opening your hips and shoulders, and strengthening your quadreceps and arms. Try out doing this each day for a week and see what it brings to you. #warrior #yoga #changingseasons #yogaforall #yogaamsterdam #virabhadrasana2 #energized #yogaeverydamnday #power #practiceyoga

 
 

So much passion and excitement in today`s beginners workshop @tulaamsterdam. September seems to be the new January for setting intentions and starting new healthy habits. #yoga #settingintentions #yogaamsterdam #healthyhabits #yogastudent #september #yogaeverydamnday #passionforyoga

 
 

Have you been interested in yoga for a while but not quite sure how to get started? Perhaps you feel too inflexible or worried that everyone else in the class will be much better? Once you try yoga out you`ll realize that it actually doesn`t matter and that everyone will find some parts of yoga easier than you expected and other parts more difficult. Also by working on the aspects that are more challenging you can help find more balance in your body and mind! Join me at 14:00 this Saturday (tomorrow!) @tulaamsterdam BoLo to learn all the basic postures and find out which style(s) will best suit your needs and goals. This is great for both for complete beginners and those wanting to improve their technique and learn some of the essentials that don`t have time to be shared in a class. #beginneryoga #letsgetstarted #yoga #yogastudent #essentials #yogaamsterdam #practicepracticepractice #findingyourbalance

 
 

Happiness starts with open shoulders. With so many postures in everyday life that close the front of the body, we can end up with a permanent feeling of closure in the front of our shoulders. Think about the posture you might take when working behind a computer or using your phone. This means in life we really need to counterbalance by doing more of the opposite actions that work on opening the chest and shoulders. Not only can this help make you feel immediately more comfortable and open. By doing on a comtinuous basis it can also on work improving your overall posture. Challenge yourself to try this simple shoulder stretch at three different points in your day and see if it makes a difference for you! #yoga #shoulderopener #yogaforbusydays #happiness #yogaforbeginners #yogaamsterdam #yogaeverydamnday #yogaeverywhere #changeyourhabits

 
 

This low lunge (anjaneyasana) is one of my favorite yoga asana`s. It`s very accessible to yoga practitioners of all levels and ages, even when you haven`t warmed up. Yet at the same time brings many benefits that you don`t so easily get with other poses. It`s great for tight hips and groins, helps strengthen your lower abdominal muscles and creates more space around the area of the shoulders. Energetically it is also an interesting balance between grounding and uplifting. The beauty also of this asana is that you can choose to hold it static for a few minutes or access it more dynamically by flowing in and out. #yoga #hipopener #getgrounded #yogaamsterdam #abdominalstrength #yogaeverydamnday #shoulderopener #yogaeverywhere #energize #lowlunge #anjaneyasana

 
 

Reflecting back on the incredible 5 day mysore workshop with Maria Paola Stefani and Sergio Rossetti. They brought with them an uplifting energy and gentle approach, which inspired me whilst working on refining my daily practice. #thankful #mysore #yogastudent #ashtanga #yogaworkshop #selfpractice #yogaamsterdam #practiceandalliscoming #yoga

 
 

Injuries can be frustrating and confronting when they hold you back from doing everyday things that you take for granted. I notice that I find it harder to do less than my regular yoga practice. The last few weeks for me have been about learning to slow down and tune into my body on a deeper level after a painful intercostal muscle injury between my ribs. This injury has been a good teacher for me to be able to let go of my idea of how my yoga practice should be. It`s helped me learn to tailor it to what I need each day and adapt where needed to what is appropriate. #yogapractice #acceptance #yogaamsterdam #slowlybutsurely #practicepracticepractice #yoga #yogaeverydamnday #yogalife

 
 

Nothing beats a well earned savasana in the sun. Grateful to be teaching enthusiastic and dedicated yoga practitioners at the beautiful @delight.yoga . Join me over the summer period! Teaching Ashtanga Led on Fridays, 7:00 and Vinyasa most up-coming Mondays, 18:15. #yogainthesun #savasana #yoga #delightyoga #summervibes #yogaamsterdam #ashtanga #vinyasa #yogalife

 
 

Yoga can be something you do everyday no matter how much time and energy you have. Even if your yoga today is only a few sun salutations or a short meditation - you are still doing yoga! #happyinternationalyogaday #yogaeverywhere #yogaeverydamnday #padmasana #yoga #meditation #yogaamsterdam

 
 

Mindfulness tip: Take two minutes every morning, midday and night to bring your awareness to the fact that you are breathing and simply watch your natural breath. This will have a profound effect on how you are feeling, making you calmer and more intune with yourself. Thinking back to June last year when my good friend and entrepreneur @petradeniett joined one of my "Yoga for Busy Days" workshops @tulaamsterdam and featured @antara_yoga_nl in a vlog about mindfulness at work. Looking forward to sharing more tips in another "Yoga for Busy Days" workshop @tulaamsterdam on 15th September. #repost #yogaforbusydays #mindfulness #yoga #yogaamsterdam #yogaeverywhere #awareness #yogaeverydamnday #innerpeace

 
 

Amazing energy today @tulaamsterdam during my pranayama workshop. Really grateful to have shared this afternoon with so many enthusiastic students. #pranayama #findingyourbalance #yogastudent #yogateacher #breathe #yogaamsterdam #prana #yoga

 
 

Pranayama means to control, lengthen or extend the life force energy (prana). This can be done by controlling the breath via various breathing techniques that modify the inhalation, exhalation or pause between the breath. Pranayama requires strong concentration and focus which has a profound effect on calming the mind and preparing the body both for asana and meditation. This Saturday 16th June I`ll be teaching a Pranayama workshop @tulaamsterdam . We still have a few spots available of you would like to join! For details see my website in bio (antarayoga.nl). #pranayama #justbreathe #yoga #yogaworkshop #yogaamsterdam #concentration #meditation #asana #calmthemind

 
 

London is a city i love to visit and spend time with family. After a couple of days it was lovely to escape the hectic buzz at #kewgardens - a great place to connect with nature and yourself. No matter how busy your day feels see if you can make at least 5 mins for yourself! #yogainthecity #pashimottanasana #yoga #relax #londonyoga #forwardbends #yogaforbusydays

 
 

Open your heart to let the world in. We tend to live our lives closing off our shoulders and chest. Whether using our laptops, smartphone or simply standing with our arms folded. Doing heart and shoulder openers are a great way to counteract our habits and can also bring greater awareness to our posture throughout the day. #heartopener #parsvakonasana #yoga #yogaeverywhere #yogaeverydamnday #yogaamsterdam

 
 

When you try yoga for the first time it can feel daunting because you might want to be able to do everything perfectly. However, this can also be a difficulty for more experienced practicioners. Because no matter how many asana`s you start to perfect there are always new and more challenging ones to attempt. Therefore, the goal of yoga is not to learn how to do more and more asana`s (although this will make you stronger and more flexible). But in fact to learn from the experiences you have whilst learning the asanas. That way you can learn more about your automatic responses, how your mind works and make improvements not only in your yoga practice but also in your everyday life. #yoga #whywedoit #asana #yogaamsterdam #deepermeaning #yogateacher #yogastudent #yogapractice

 
 

The headstand (sirsasana) is a pose that looks both impressive and scary to those in their first years of yoga. For this reason the full pose might feel out of reach for many students. By breaking the pose down into different steps it is possible to start building your foundation. One great step is to try this sirsasana preparation where you start to engage the arms, shoulders, abdomen and legs. Slowly you can walk the legs towards you and if feeling stable experiment lifting the feet of the ground. If you do this practice regularly you`ll start to notice small improvements and eventually develop the strength, space and courage to balance. #sirsasana #practicepracticepractice #yoga #yogajourney #yogaamsterdam #headstand