Antara Yoga
Amsterdam Amsterdam Netherlands

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Yoga is often thought of as a way to make the body more flexible and mind more calm, but there are also a lot of yoga poses that can help you build strength too! Why not try these 9 yoga poses out each day for a week to help build a strong core, as well as flexibility and peace of mind?! Not sure how to approach all of these poses safely and effectively? Check out our video tutorials @yogascreen for guidance. #strong #core #yogi #plank #chaturanga #sideplank #salabhasana #upwardplank #virabhadrasana #warriorpose #halfmoonpose #ardhachandrasana #strengthtraining #yogaforall

 
 

I`m happy to share with you a breathing exercise (pranayama) to manage anxiety and stress. Equal breathing (sama vritti) helps extend and lengthen your natural breath. Start by inhaling for a count of 4, and exhaling for a count of 4. Repeat for 5 rounds and then build up to counts of 5, 6, 7 and 8 (if it feels comfortable for your breath). Doing each count for 5 rounds. Once you reach the top end of your breath capacity (this might be more or less than 8 counts) start slowly building down back to a count of 4. If you want more guidance check out Antara Yoga`s YouTube video! This is a helpful tool to manage times when you are feeling difficult emotions, finding it hard to sleep or wanting to calm and relax the mind. It can be nice to practice morning of evening, and by practicing regularly you can use this breathing exercise as a tool when you need it. Want to learn and practice more pranayamas? Join me for an online workshop "An Introduction to Pranayama" @tula.yogastudios this Sunday 24th May (14:00 - 16:00 Amsterdam | 13:00 - 15:00 London | 8:00 - 10:00 New York). Everyone is welcome to join us virtually from your own home via Zoom. Sign up at tulayogastudios.nl #yoga #pranayama #samavritti #equalbreath #yogaonline #hatha #yogaworkshop #yogaforall #breathingexercises #yogaeverywhere #yogaathome

 
 

Feeling stiff around the back, shoulders and neck? Or want to work more on backbends? I think the #camelpose #ustrasana is a yoga pose that`s underrated! It`s a deep backbend that helps you also work on strengthening the abdomen and legs. And a great preparation for other backbends like #fullwheel #urdhvadhanurasana - it helps you prepare the opening in the shoulders, and learn how to activate your belly and legs. #yogascreen #backbend #practiceyoga #onlineyoga #yogi #heartopener #asanapractice #yogalife #doyoga #asana #flexibility

 
 

Breathing while practicing yoga poses, is one of the essential parts of doing yoga - in fact vinyasa means linking breath with movement. Once you get familiar with some of the key yoga poses you can start observing how you are breathing when in the poses. You can also use breathing exercises (Pranayama) when sitting still to deepen your breath and calm the mind. You can find out more on "Breathing in Yoga and Pranayama" by watching our YouTube video @yogascreen or read the blog at www.yogascreen.com We`ve also still got spaces (we`re limiting to a max of 20) for the online workshop "Introduction to Pranayama" @tula.yogastudios on Sunday 24th May (14:00 - 16:00 Amsterdam |13:00 - 15:00 London | 8:00 - 10:00 New York) which you can join from the comfort of your own home. Details can be found at www.tulayogastudios.nl on their online schedule. #breathing #yoga #pranayama #vinyasa #breathingexercises #calmthemind #yogaonline #yogaworkshop #yogaforall #yogaforbeginners #yogaeverydamnday

 
 

Wanting to start practicing mindfulness meditation but not sure where to start? The 3-Step Breathing Meditation takes less than 5 minutes and can be used to relieve stress and anxiety, as well as helping you tune into how your body, mind and breath are feeling. You might start praticing this several times a day, to get familiar with the practice and enable you to have it as a tool to use in times of stress and discomfort, and be more resilient. Step 1 is to focus generally on how you are feeling, what emotions are present, how the body feels. Then you move onto Step 2 narrowing your awareness inwards towards your breathing. And finally for Step 3 expand your attention outwards to the body as a whole. Try out the practice using @antara_yoga_nl guidance recorded @tula.yogastudios - video is available via https://vimeo.com/409516370 at Tula online.

 
 

A big misconception about physical yoga is that it`s all about flexibility. Of course flexibility of the body is a large and important part of yoga, but there are also many yoga poses (asanas) that cultivate strength. Side plank pose (vasisthasana) is one of those poses that clearly works on strengthening the wrists, arms, shoulders, abdomen and legs. Want to learn how to build up towards practicing vasisthasana, and getting the most benefits from the pose? Take a look at our website www.yogascreen.com for the video tutorial. And join Irene Lomer for her live online strong flow class where we`ll be covering this pose next Tuesday, 9:00 at Tula (sign up at www.tulayogastudios.nl ).

 
 

Curious to learn more about the natural tendencies of your breath, and how you can use pranayama practices to find a deeper and more effortless breath? Join us for an interesting online workshop about pranayama breathing techniques @tula.yogastudios. You can find out more about the workshop and how to sign up at tulayogastudios.nl - save the date for Sunday 24 May, 14:00 - 16:00 Amsterdam | 13:00 - 15:00 London | 8:00 - 10:00 New York #pranayama #breathingexercises #naturalbreath #deepbreaths #effortless #yoga #yogaonline #yogaworkshop #yogaeverydamnday #yogaeverywhere #justbreathe #yogaathome

 
 

If you`re new to practicing yoga it can be hard to know if you`re approaching the yoga poses in the right way to be safe and get the most benefits. TIP: Why not focus on the approach and alignment of one specific pose each time you practice? You can get started right away using the chair pose (utkatasana) that we`ve made freely available (along with the other most common yoga poses) @yogascreen If you`re wanting more personal and direct feedback on the fundamental yoga poses and breathing techniques you could also consider joining the upcoming online beginners workshop that Irene is teaching @tula.yogastudios. Usually these beginners workshops are only available for those living in Amsterdam but now we`re holding it online you can also join from other locations out of the comfort from your own home! The beginners workshop is taking place on Saturday 6th June 15:00 - 17:00 Amsterdam | 14:00 - 16:00 London | 9:00 - 11:00 New York. Sign up via TulaYogaStudios.nl/yogaworkshops-amsterdam #yoga #asana #yogapose # chairpose #utkatasana #alignment #technique #beginnersyoga #yogaforall #yogaathome #yogaworkshop #yogaonline #yogapractice #yogaeverydamnday

 
 

When you`ve got an injury, it can feel intimidating to practice yoga. Every injury is different and requires individual assessment from a health professional aa to whether doing yoga is appropriate. Take a look at my vlog and blog @yogascreen (visit yogascreen.com) for some tips on what to consider before doing yoga with an injury, and how to approach your yoga practice with an injury. When practicing yoga at home and without a teacher it can be challening to know how to best manage your injury and if certain yoga styles or poses are appropriate. In case you`ve got some specific questions based on your own personal situation feel free to send us a private message and we`ll do our best to help guide you in your yoga practicd with an injury. #yoga #yogaforall #yogawithinjury #yogaeverydamnday #yogaathome #staysafe #yogastudent #yogamodifications #yogi #onlineyoga #yogaeverywhere #yogastudent #beginningyoga

 
 

Are you or someone you know new to yoga? I`m really excited to share my recent vlog @yogascreen about the "Top Three Things to know when Beginning Yoga". Thanks to @wildemanmedia and @tula.yogastudios for making this possible! In this vlog we talk about the myth that you don`t have to already be flexible or strong to start yoga. How to find the right yoga style(s) right for you and to aim for consistent practice. And how yoga is all about practice and choosing the setting to learn yoga that feels most comfortable for you. Over the next few months we`ll be releasing a series of vlogs on different topics around yoga. You can subscribe to our YogaScreen YouTube channel to stay informed on when new yoga vlogs are published, and to help support us to create more yoga tutorials and vlogs. #yoga #yogaforbeginners #beginneryoga #yogaforall #yogaonline #yogaeverydamnday #yogaathome #practiceyoga #yogi #flexible #strength #practicepracticepractice

 
 

Carving out time in your day for things like yoga, mindfulness, meditation, pranayama, walks (if you can), healthy tasty food and chats with loved ones can be really helpful to ground you during this unsettling time. Today marks in the Netherlands, and many other places in the world, one month of lockdown. With so much of our daily routine turned upside down, I`ve found it tempting to spend my time constantly browsing the news and waste my precious time away unconsciously filled with screen time. I noticed this only drains my energy and increases my anxiety. While, if I switch this screen time with nourishing and self-care activities I can feel more energized and calm. Even if you feel too busy or low on energy, try and find at least 10 minutes to do a favorite activity that helps you connect with yourself. After all you`re with yourself constantly, so why not enjoy hanging out with yourself each day without distractions? #nourishyourself #yoga #mindfulness #meditation #pranayama #mindfulwalk #healthylifestyle #yogaeverywhere #yogaeverydamnday #dailyroutine #selfcare #bewithyourself #yogaamsterdam

 
 

Most of us are finding we`ve got more time on our hands due to the varying degrees of lockdowns across the world. I`ve noticed in myself it can be very tempting to pass the time away via hours of scrolling through the news and social media. But what if you try and make the most of this extra time to turn your focus more inwards, towards yourself? Taking time to simply be with yourself. Why not carve time each day for yoga, pranayama and /or mindfulness meditation? Over the past three week`s I`ve been recording a series of different online yoga classes @tula.yogastudios and @delight.yoga to help you to take time in your day to move, stretch, breathe and be mindful. I`ve filmed a variety of online Ashtanga, Vinyasa, Pranayama and Mindfulness Meditation classes. Great to help you keep a healthy body, breath and mind during this challenging time. Check out my @antara_yoga_nl website under "Group Classes" for the links to access these online classes @tula.yogastudios and @delight.yoga . #yoga #ashtanga #vinyasa #pranayama #mindfulness #meditation #onlineyoga #yogaforall #yogaforhealth #yogaamsterdam #yogaeverywhere #yogaeverydamnday

 
 

#practiceandalliscoming Need some motivation to practice ashtanga yoga at home? Join me tomorrow @tula.yogastudios at 9:00 CET (8:00 GMT) for a live led ashtanga class. Class accessible via TulaYogaStudios.nl #practiceyoga #ashtanga #yoga #yogaeverydamnday #liveyoga #onlineyoga #homepractice #yogaamsterdam #yogaathome

 
 

Happy to share this virtual vinyasa flow class @delight.yoga that you can use for home practice. It`s focused on forward bending, to allow you to take some time to switch off from what`s happening outside and turn your focus inwards. Enjoy! Link can be found @delight.yoga YouTube channel - Vinyasa with Irene Lomer. #virtualyoga #vinyasa #yoga #onlineyoga #homepractice #forwardbend #yogaamsterdam #yogaathome #stayhome #antarayoga #yogaeverydamnday #iloveyoga

 
 

After all yoga studios in the Netherlands were forced to close last Sunday due to the coronavirus, we`ve been looking for creative ways to share our yoga classes. These uncertain and scary times of social distancing and self isolation, make practicing yoga even more important. Together with @tula.yogastudios I`m offering a vinyasa slow flow and pranayama class that can be booked via the tulayogastudios.nl website, for multiple use over a period of a month. Stay tuned for more online classes next week! And in the meantime keep breathing, moving and staying in tune with your body. ❤🧘‍♀️🙏 #yoga #yogaclassesonline #vinyasa #slowflow #pranayama #breathing #yogaamsterdam #yogaathome #yogaeverydamnday #stayhealthy #stayflexible #justbreathe

 
 

The purpose of mindfulness meditation is to become more consciously aware of our full self. This includes observing how the body feels, noticing what`s happening to your breath, and becoming aware of thoughts and feelings. Things that are already happening naturally, but often without our awareness. Benefits from mindfulness meditation include reducing stress, increasing concentration and focus, and being more fully aware throughout your day. Are you wanting to start or deepen your mindfulness meditation practice? Join Irene each first Friday of the month, 18:30 - 19:30, @tula.yogastudios Westerpark for monthly mindfulness classes! The first one starts on Friday 6, March. More info at antarayoga.nl #mindfulness #meditation #selfcare #awareness #consciousness #yoga #meditationpractice #yogaamsterdam #mindfulnesspractice #slowdown #justbe #stressreduction

 
 

Stress is our body`s response to pressures from a situation or life event. If stress keeps building for a prolonged period of time it can become chronic, which can impact our physical and mental health. Yoga and mindfulness meditation have been proven to help manage the effects of stress and promote overall wellbeing. If you are in Amsterdam and want to introduce yoga and / or mindfulness meditation at the workplace or on an individual level get in touch with us via www.antarayoga.nl #yoga #mindfulness #meditation #stress #stressreduction #resilience #selfcare #health #yogaamsterdam #yogaeverydamnday

 
 

The main takeaway from last week`s backbending workshop @tula.yogastudios - there is so much more to backbending then just bending your back! During this three hour workshop we worked on opening the shoulders, spine and hip flexors, and strengthening the arms, abdomen and thighs. All essential elements for backbends like salabhasana (locust pose), ustrasana (camel pose) and urdhva dhanurasana (full wheen pose). Everyone also had fun exploring these poses in detail in pairs, and giving each other tips and support on what to personally work on in the poses. Thank you to everyone that joined us, and good luck with exploring your backbends! #yoga #yogaworkshop #backbends #shoulderopener #yogaamsterdam #learnyoga #yogaeverydamnday #salabhasana #ustrasana #urdhvadhanurasana #hipopener #flexibility #strength #asana #iloveyoga #ashtanga #vinyasa #hatha

 
 

Backbends are energizing and strengthening. They help us open our shoulders and heart, and are a great counterpose for our common tendency to close off the front of the body. When done correctly they bring many physical benefits to the body, and can help unlock mental or emotional blockages. We will be playing with backbending and shoulder opener poses during this week`s classes ready for this Saturday`s backbending workshop @tula.yogastudios to celebrate Tula`s five year anniversary! #openyourheart #yoga #backbend #shoulderopener #yogaworkshop #asana #vinyasa #ashtanga #hatha #heartopener #yogaamsterdam #yogaeverydamnday #yogaforall

 
 

Setting intentions for the new year in today`s beginners yogaworkshop @tula.yogastudios . Today we covered the essential breathing techniques and yoga poses, did a bodyscan lying meditation and helped participants understand better the different styles of yoga. It was very enjoyable to see the enthusiasm and commitments of both newer and more frequent yoga practitioners. Good luck with your yoga journey! #yoga #beginningyoga #yogaworkshop #newtoyoga #breathingexercises #pranayama #yogapose #asana #bodyscan #mindfulness #meditation #yogastyle #newbeginnings #goodintentions

 
 

Reflections from this month`s Level 1 Mindfulness Teacher Training Retreat in Snowdonia, with the Bangor University and UK Mindfulness Organization. It was a fantastic opportunity to be immersed in the principles and practice of mindfulness meditation. I learnt from inspiring teachers and other participants how to teach directly from my own experience. For me one of the reasons I think mindfulness is so useful in everyday life is the possibility to be more in the present moment. As well as also learning and cultivating the fundamental principles of non-judging, non-striving, acceptance, letting go, beginners mind, patience and trust. I`m now looking forward to continuing my learning with self practice, connecting to others in the mindfulness community, and teaching mindfulness meditation. #mindfulness #meditation #reflection #practice #yoga #teachertraining #retreat #intentions #nonjudgement #nonstriving #acceptance #letgo #beginnersmind #patience #trust #selfpractice #connect #teaching

 
 

Today the shortest day of the year was also my last yoga class of 2019 @delight.yoga . Thank you to all the enthusiastic students that have joined my classes. You really make it rewarding and enjoyable to teach every class. Although my intention is that you learn something new each time, I also learn a lot from all of you. Wishing you all a great and well deserved break over the holidays! #yoga #grateful #yogaamsterdam #2019 #yogastudent #keeplearning #thankyou #yogaeverydamnday #vinyasa #ashtanga

 
 

Curious to learn about beginning yoga, meditation, breathing, modifications, injuries, home practice and more? Here you can see a behind the scenes shot from two long days of filming vlogs for #yogascreen @tula.yogastudios Can`t wait to share the videos once they are ready on our website yogascreen.com #yoga #yogavideo #learnyoga #yogaamsterdam #beginneryoga #meditation #pranayama #yogamodifications #mindfulyoga #injuryprevention #homeyoga #yogaeverydamnday

 
 

From tomorrow morning onwards my 7:00 Tuesday morning class @delight.yoga Prinseneiland will change from an Ashtanga to Vinyasa class. You can still practice Ashtanga with me on Friday mornings. Come and join me to enjoy a dynamic flow before sunrise and work, in the most beautiful and peaceful part of Amsterdam! #yoga #yogaamsterdam #vinyasaflow #yogaclass #yogaeverydamnday #yogainthecity #yogaforall #earlymorningyoga #practiceyoga

 
 

Yoga workshops offer more time to dive into some of the depths of yoga that there isn`t time to cover in regular classes. I always enjoy teaching the beginners yoga workshops @tula.yogastudios where we cover the fundamentals of the most common yoga poses, breathing and meditation. As well as guiding new yoga practitioners across the different styles of yoga and what will best suit their needs. Thanks to everyone that joined this weekend, and if you or someone you know wants to learn more about the basics of yoga I hope to see you in a future beginners workshop! #beginneryoga #yoga #workshop #learnyoga #findingthebalance #yogaeverywhere #yogaeverydamnday #asana #pranayama #meditation #hatha #vinyasa #ashtanga #yin #restorativeyoga

 
 

Bhekasana (the frog pose) is one of those poses that looks relatively simple until you try it. There`s actually a lot going on with intensely stretching the quadriceps, opening the shoulders, and strengthening the back. If you are just starting out practicing this pose, you can begin doing one side at a time. Whether you try one side at a time, or the full pose - make sure you warm up well first and see if you can stay for five breaths. #bhekasana #asana #yoga #yogaeverydamnday #yogaamsterdam #heartopener #practiceyoga #shoulderopener #yogapose #yogapractice

 
 

#balasana aka #childspose can be done at anytime during your yoga practice. It can be a great way to start your yoga practice, allowing the hips and shoulders to gently open, spine to lengthen and centering your breath. During the practice as a counterpose after intense poses like headstand or backbending. Or right at the end of practice to restore the body before resting on your back in savasana. Since childs pose requires no warming up you can also do the pose in the middle of your day to help center yourself. All you need is to make your way into the pose, stay still watching your breath and stay somewhere between 30 seconds and 5 minutes! #easyyoga #yogaforall #yogaeverydamnday #yogaamsterdam #yogaeverywhere #yoga #asana #mindfulness #yogapractice #yogaforbeginners

 
 

#balance is one of the hardest things to find in life because things around us are always changing. Balance poses focus and concentrate our minds. If you get distracted you are likely to fall out of the pose. Equally in life we are constantly searching for the perfect balance as things around us change. The only thing we know for sure is that life as we know it is going to change. Therefore, one of the most valuable skills in life to have in life is the ability to keep your balance during change. #findingyourbalance #change #yoga #yogabalance #yogaforall #yogaamsterdam #natarajasana #yogaeverywhere #yogaeverydamnday

 
 

Why should you meditate? Pantanjali`s yoga sutras tells that meditation will still the fluctuations of the mind (chitta vritti nirodhah). Meditation isn`t the absence of thoughts and emotions, but the ability to observe them, not identify with them and keep remembering that they will come and go. Through regular meditation practice you will start to observe over time that these thoughts and fluctuations of the mind begin to settle. Try starting with a daily 10 minute sitting practice and observe how regular meditation effects you! #meditation #yoga #stillthemind #practiceandalliscoming #yogaeverydamnday #yogaamsterdam #meditatedaily #observe #mindfulness #mindfullness

 
 

An impression from yesterday`s technique workshop on the king of the asanas, headstand @tula.yogastudios We started with a short meditation and then worked on a series of poses to open and strengthen the parts of the body needed for doing a headstand. Afterwards we worked on the set up and technique required for headstand - exploring what is needed to practice with and without the wall. And finally took a well earnt long relaxation in savasana. Curious to join another technique workshop? Join Irene again at Tula for the next workshop on backbends and the full wheel pose on Sat 28 Sept! #yoga #headstand #sirsasana #yogaworkshop #upsidedown #technique #asana #findingyourbalance #yogaamsterdam #yogaeverydamnday #ashtanga #vinyasa

 
 

"Smile, breathe and go slowly." - Thich Nhat Hanh During today`s beginners workshop @tula.yogastudios we focused on first finding a deep and steady breath using the Ujjai breathing technique. Afterwards we moved through sun salutations and the most common yoga poses, keeping completely focused on the breath. So no matter what your yoga pose looks like, as long as you are breathing you are doing yoga. Thank you to everyone that joined and good luck in your yoga journey! #firsttimeyoga #yogaamsterdam #beginneryoga #yogaworkshop #yoga #breathingexercises #relaxation #ujjai #findingyourbalance

 
 

#tadasana or #samasthiti (also known as mountain pose) is often the starting point for our yoga practice. Whether you are new to yoga or practicing for a long time, it is great place to start setting the foundation in posture and mindset for the rest of our practice. It helps ground us physically build concentration and set our intention for practicing yoga. As well as creating awareness of your muscles and balance, increasing strength and flexibility in the feet, legs and hips. If you want to learn more about tadasana and other fundamental yoga poses join me next Sunday 8th September @tula.yogastudios for a beginners workshop. Check out www.antarayoga.nl events page for more info! #startyoga #yoga #asana #yogaamsterdam #beginneryoga #yogaworkshop #hatha #ashtanga #vinyasa #mindful #mountainpose #yogaeverydamnday #yogaeverywhere #yogaforall