Positive Note Monday

Relaxation Tip from Suze Retera

Starting your Monday on a positive note!

Relaxation tip from Suze Retera


Do you find it hard to make self care a part of your daily live? Sometimes it seems harder than it really is. When you are leading a busy life, self care is extra important. But when it becomes another thing on your to do list, it might give more stress than care. 

The trick is to keep it simple, short and consistent. I will share my favourite and simple self care exercises with you: 

Taking a 1 minute break to take 5 deep and slow breaths with your eyes closed is already a great way to take care of yourself and calm your nervous system. It can be dome any time, anywhere. Do this a few times a day and increase to 5 minutes of slow deep breathing if you have the time. 

Take 10-15 minutes when you come home or just before you go to bed to lay down in a comfortable position, possibly making use of props, and relax in savasana or listen to a yoga nidra recording. This will help you release the activities of the day and sets the tone for a good night sleep.

Suze Retera teaches a Masterclass on a Saturday once a month, Slow Flow on Tuesday from 18:45-20:00 & Sunday from 10:30-12:00 and Vinyasa on Sunday from 9:00-10:15.

Balance Tip from Ramon Kinkel

Starting your Moday on a positive note!

Balance Tip from Ramon Kinkel

Pose: Anuloma Vuloma (or Alternate Nostril Breathing). A powerful pranayama to re-balance the energies in your body and start the week with a sharp focus!

Pose: Anuloma Vuloma (or Alternate Nostril Breathing). A powerful pranayama to re-balance the energies in your body and start the week with a sharp focus!

The Right nostril is called Pingala Nadi (sun principle or the body) ,the left nostril represents Ida Nadi (moon principle or the mind). In alternate nostril breathing, one inhales through right and exhales through left, then inhales through left and exhales through right. This purifies the Ida and the Pingala Nadis. This purification brings balance to body and mind. Metabolic processes will be balanced.

The purpose of the Alternate Nostril Breathing is to balance the physical energy and the mental energy. It is recommended for all types of problems. As Hatha Yoga principle says that the health conditions are due to imbalance between this Ida and Pingala. Alternate Nostril Breathing balances this two forces.

Benefits of the exercise are:

  1. Excellent breathing technique to calm and center the mind.

  2. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.

  3. Works therapeutically for most circulatory and respiratory problems.

  4. Releases accumulated stress in the mind and body effectively and helps relax.

  5. Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

  6. Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.

  7. Maintains body temperature.


Ramon Kinkel teaches Traditional Hatha Yoga every Monday from 18:30-19:45. You can also join him once a month from 20:00-21:45 at the special Yoga & Pranayama class. 

Detox Tips from Ike Dielesen

Starting your Monday on a positive note!

Detox tips from Ike Dielesen

The pose I recommend you today is cat pulling its tail. It is a yin focused pose where you can stay longer in the pose, from 2 until 20 minutes. You can come to the belly, bringing the right knee to the side, then stretching the left arm towards the front. You can rest your head at the arm or maybe at one point you would like to use a blanket or pillow. Then bringing the left leg towards the left side as much as possible, bending that knee and holding on to the left foot or ankle with your right hand. You can twist how far it feels comfortable. Keeping your attention in the upper belly area, imagining the energy flowing around. In the upper belly area, manipura chakra is located. An energy centre connected with the element fire. It is related to your will-power and your self-esteem. It is also a place where we digest food, and moreover life. So twists are nice poses to detox and bringing your focus to the manipura centre.

Pose: Cat pulling its tail

Pose: Cat pulling its tail


Another pose can be a simple twist. Laying at the back with both knees bend. If you would like to you can bring the left leg over the right and then bring both knees towards the right. You can stretch out the arms to the side or just the left arm. Sometimes you can even create a bit of a stretch in the shoulder. Staying there for 2 to 5 minutes, taking a pause in the middle and then do the same thing at the other side.

Pose: Simple twist

Pose: Simple twist

Ike Dielesen teaches every Yin Yoga every Monday evening from 20:00-21:30 and the Friday morning flow from 07:00-08:00. You can also join her once a month on Friday from 19:30-21:30 with a special Yin & Chakra Journey.