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The Healing Power of Opposing Sensations: My Yoga Nidra Journey

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Last Thursday, one of my students asked if we could explore a longer session of Yoga Nidra. While I regularly incorporate Yoga Nidra techniques into my relaxation segments, a dedicated Yoga Nidra class invites participants into a deeper journey—one that explores the fascinating space between our conscious and subconscious mind. This practice is often called the “Yoga of the Mind” for good reason.

What is Yoga Nidra?

Yoga Nidra guides us into a state of conscious deep relaxation—a place where we remain aware while experiencing profound rest. One of its most powerful techniques involves experiencing opposing sensations, which offers valuable insights not just on the mat, but in life itself.

The Practice of Opposing Sensations

During a Yoga Nidra session, participants are guided to experience contrasting physical sensations. The facilitator might ask you to invite heaviness into your body, making that sensation fully alive in your experience. Then, you’re guided to transition to lightness, bringing that equally alive. The same approach applies to other opposing pairs: cold/hot, pain/pleasure.

This practice serves a deeper purpose than simple relaxation. It teaches us not to get stuck in a single sensation or emotional state. Our neural pathways tend to follow familiar routes, even when those routes lead to discomfort. By practicing the shift between opposing experiences, we develop greater flexibility of mind and emotional resilience.

My Personal Journey with Pain and Pleasure

Yesterday’s longer Yoga Nidra session revealed something remarkable about my own healing journey. Years ago, when practicing opposing sensations, I found certain transitions particularly challenging. I could easily access heaviness but struggled to experience lightness. Cold came readily, but warmth was elusive.

Most notably, having lived with chronic pain for much of my life due to being born with a club foot, the sensation of pain was all too accessible. I could summon it vividly, but when asked to transition to pleasure, I found myself stuck—unable to release the pain and welcome in something different.

The Healing Path Through Savoring

My healing journey has taken many forms. The Alexander Technique helped me address much of my physical pain. Through meditation, I gained understanding of the negativity bias we all carry—that tendency to notice and dwell on the negative while overlooking the positive.

A practice that transformed my experience was savoring. Savoring isn’t about toxic positivity or denying life’s difficulties. Rather, it’s the deliberate act of pausing when experiencing something beautiful, allowing that experience to fully register in your awareness.

When you see a stunning sunset, savor it for a few extra moments. When you taste something delicious, pause to fully appreciate it. When someone shows you kindness, let that warmth linger. This practice doesn’t negate pain—pain exists AND beauty exists. Savoring simply strengthens our capacity to fully experience the positive when our world so often emphasizes the negative.

A Moment of Recognition

Last Thursday’s class revealed how profoundly I’ve changed. As we moved through the opposing sensations practice, I noticed I could still access the traditionally “negative” sensations with ease, but something was different. The opposing “positive” sensations appeared just as quickly and with equal or even greater intensity.

The shift was most dramatic with pleasure. Images flooded my awareness—my daughter’s eyes, a delicious pizza, swimming in the sea, singing in community, receiving a gentle caress, gazing at a starry night, laughing without reason, crying in someone’s arms, and dancing freely. Years of savoring practice had created a rich internal library of pleasure that now came forth effortlessly.

In that moment of practice, I realized how much healing has occurred within me over the past decade. The contrast between my current experience and my previous struggles highlighted the distance I’ve traveled on my healing journey.

Beyond Emotions

This practice of opposing sensations offers something profound: it teaches us to navigate our emotional landscape with greater freedom. By developing the ability to move between different emotional states rather than becoming trapped in one, we gain a certain neutrality toward our emotions.

This neutrality doesn’t mean becoming emotionless—far from it. Rather, it means we’re no longer at the mercy of our emotional states. We can experience them fully while maintaining awareness that we are more than any single emotion. This awareness creates space to move beyond being defined by our emotional world and connect with the deeper aspects of ourselves.

An invitation

If you’ve never experienced Yoga Nidra or worked with opposing sensations, I highly recommend exploring this practice. Whether you’re carrying physical pain, emotional wounds, or simply the weight of daily stress, the simple act of practicing transitions between opposing experiences can gradually reshape your relationship with yourself and your world.

The journey to healing isn’t always linear, but sometimes—like during last Thursday’s practice—we’re gifted with beautiful moments of recognition that show us just how far we’ve come.

Pinelopi embarked on her yoga journey in 1999, completing a 600-hour Hatha Yoga Teacher and Vedantic Philosophy Training course in Valencia, Spain. She founded English Yoga Berlin in 2010, and now has over 15 years of experience as a full-time yoga teacher.

She deepened her knowledge by studying Yoga Anatomy with Leslie Kaminoff. Additionally, she trained with David Moore and attended his “Injury-free yoga” workshops, integrating the Alexander Technique into yoga poses. This comprehensive training enriched her expertise in both fields.

In January of 2023, Pinelopi achieved a significant milestone by becoming a certified Alexander Technique teacher. This was an intensive training for 3.3 years, totaling 1600 hours of dedicated study with Jorg Aßhoff.

Pinelopi’s ergonomic consultations integrate anatomy, Alexander Technique, and yoga’s mind-body understanding. Her holistic approach optimizes well-being in the workplace through comprehensive guidance.

She has completed training in ‘Understanding Trauma for Safer Spaces’ with Legacy Motion and ‘Somatic Embodiment and Regulation Strategies’ with Linda Thai. She is currently learning from Steffi Bednarek about applying Internal Family Systems for Social Transformation. Her meditation philosophy is deeply inspired by Tara Brach, particularly the RAIN meditation. She is also the author of a children’s book, ‘Magic of Rain,‘ which introduces the RAIN meditation to children and their grown-ups. It will be published in 2025 by Mango Publishing.

Summer Hatha Yoga Retreat on Presence

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Email Pinelopi : pinelopi (at) englishyogaberlin (dot) com

Thursday June 12th, 2025 15:00- Sunday June 15th, 2025 14:00

We warmly invite you to join us at this retreat for three intentional days of presence and mindfulness in community.

How often do we find ourselves planning ahead for who we wish to become, or looking back with regret or nostalgia for what once was, while bypassing what simply is? Presence means fully inhabiting the here and now. Even when the present moment feels uncomfortable, anxious, or undesirable.

True presence means embracing both the flowers and the compost—the beautiful and the difficult aspects of our experience. Being present with what is doesn’t mean accepting or condoning the causes that created our circumstances, but honestly allowing ourselves to be with reality as it unfolds in this world of juxtapositions:

  • A world filled with both love and fear
  • A world containing beauty alongside pain
  • A world where anxiety and peace coexist

We invite you to spend these days in presence together. Come as you are, from wherever you find yourself on your journey. Arrive with an open heart and eyes full of wonder for the world in all its mystery.

Where?

Rosenwaldhof  – This Yoga retreat “Presence” will take place in a beautiful place in Brandenburg, 1.5 hours South-east of Berlin, on the river Havel, surrounded by nature.

What is included in the yoga retreat “Presence”:

  • Presentations, discussions and exercises on “Presence”
  • Guided Meditations
  • Five yoga sessions
  • Nature Walks
  • Star gazing and bonfire
  • Painting from nature or Mandalas
  • Mantra chanting
  • Delicious vegetarian/ vegan meals, tea, coffee and fruit

Pricing & Registration

Total Cost: 434€ – 569€

Price depends on accommodation choice and includes all activities, meals, and lodging

Price Breakdown:

  • Yoga Tuition: 215€ (paid to Pinelopi via Smart-eg)
  • Food: 159€ (53€/day for 3 days, paid to Rosenwaldhof)
  • Accommodation Options (3 nights, paid to Rosenwaldhof):
    • Single room with private bathroom: 195€ (65€/night) – sold out
    • Single room with shared bathroom: 135€ (45€/night) – sold out
    • Shared double room with private bathroom: 135€ (45€/night)
    • Shared triple room with private bathroom: 105€ (35€/night)- one space left
    • Camping option: 60€ (20€/night)- only one camping place left

Payment Details:

  • Deposit: 50€ (non-refundable, to secure your spot)
  • Early Registration Discount: 15€ off if you register before March 31st, 2025
  • Payment Schedule:
    • Deposit due at registration
    • Remaining tuition payment due by May 15th, 2025 (to Pinelopi via Smart-eg)
    • Rosenwaldhof will contact you 3 weeks before the retreat for accommodation and food payment

How to Register:

Since space is limited, register early before the spots fill up! To secure your spot please write to:

Email pinelopi@englishyogaberlin.com specifying your preferred accommodation type and send a 50€ deposit.

Worried about canceling due to corona or illness?

I completely understand. You could purchase a “Reiserücktrittsversicherung” (travel insurance) that can reimburse you in case of sickness. In the unlikely case that I get corona and am unable to come, you will get the tuition money back and can still go and enjoy Rosenwaldhof, the lakes and forest, and the wonderful food and accommodation.

About the teacher:

Pinelopi embarked on her yoga journey in 1999, completing a 600-hour Hatha Yoga Teacher and Vedantic Philosophy Training course in Valencia, Spain. She founded English Yoga Berlin in 2010, and now has over 15 years of experience as a full-time yoga teacher.

She deepened her knowledge by studying Yoga Anatomy with Leslie Kaminoff. Additionally, she trained with David Moore and attended his “Injury-free yoga” workshops, integrating the Alexander Technique into yoga poses. This comprehensive training enriched her expertise in both fields.

In January of 2023, Pinelopi achieved a significant milestone by becoming a certified Alexander Technique teacher. This was an intensive training for 3.3 years, totaling 1600 hours of dedicated study with Jorg Aßhoff.

Pinelopi’s ergonomic consultations integrate anatomy, Alexander Technique, and yoga’s mind-body understanding. Her holistic approach optimizes well-being in the workplace through comprehensive guidance.

She has completed training in ‘Understanding Trauma for Safer Spaces’ with Legacy Motion and ‘Somatic Embodiment and Regulation Strategies’ with Linda Thai. She is currently learning from Steffi Bednarek about applying Internal Family Systems for Social Transformation. Her meditation philosophy is deeply inspired by Tara Brach, particularly the RAIN meditation. She is also the author of a children’s book, ‘Magic of Rain,‘ which introduces the RAIN meditation to children and their grown-ups. It will be published in 2025 by Mango Publishing.

Nurturing a Community Yoga

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English Yoga, 10997 Kreuzberg

At our cozy garden English yoga in Berlin Kreuzberg studio, we nurture a community yoga environment, away from the hustle and bustle of busy city life.

Are we “post”-pandemic yet?

When covid came into our lives four and a half years ago, safety measures were put in place to protect the most vulnerable of our populations in nations that could afford it. In Germany, we went in and out of lockdown several times. At English Yoga Berlin we held classes online. And when we could, began to have classes in person again, with masking and testing requirements. There was a promise of protection with all of these measures, and the world slowed down in order to accommodate them. We took fewer flights, we only traveled when absolutely necessary, a lot of us worked from home and took more time for our hobbies, our friends or families.

In 2022, we saw the release of all covid measures in Germany. This was supposed to get the economy moving again. But it also left vulnerable people to fend for themselves amongst an ever more increasingly individualistic mindset. And also ignored the fact that long covid is pervasive and affects people who also may not have had pre-exisiting conditions. It seemed to me that people were flying MORE and buying more to fill a void. This is also the landscape that platform-based businesses like Urban Sports thrive in.

Why we are not with Urban Sports Club

Platform-based subscriptions allow the end user to access a range of services from a variety of different sports facilities, yoga studios or gyms. Like true hypercapitalist fashion, the options seem endless. You can be a tourist and try out different things, without committing to a membership in one place. It’s flexible, easy, cheap, like Amazon.

But what does it look like for the provider? Before USC was around, there were smaller platform-based subscriptions around, one of them called SoMuchMore. But they got bought out by USC, as did the others. There was a time when English Yoga Berlin had some classes with SoMuchMore. We gave it a try. Naturally, the income per participant was much lower, but we could live with that. But the real impact was on the community. With more random people dropping in, the feeling of a community yoga dispersed. It felt like tourists who just leave their trash everywhere, because it’s not their city, they don’t care. It began to feel more and more like a service to be used (and exploited), rather than a place where participants could come to as a retreat from the chaotic overconsumptive city, pressures from work, microaggressions, family responsiblities, etc.

We aim to provide a safe(r) space where people can feel supported in a community, in order to grieve, breathe deeply, manage chronic pain, and come back to themselves. And not in a navel-gazing neoliberal definition of “self-care” way. But rather in a way where one could truly feel at ease and relaxed and supported. This cannot happen when there is a constant shift of people dropping in who don’t care about the space or the community.

Safer Space

How do we nurture a Community Yoga?

  • We keep our class sizes small.
  • Pinelopi offers predominantly yoga courses, rather than drop-in classes, and offers group Alexander Technique sessions, meditation courses and resourcing of the nervous system.
  • Juli prioritizes queer and trans* folks in the Sunday afternoon queer yoga classes, which are offered on a sliding-scale.
  • Juli also continues to maintain some covid measures. Since quick tests are still readily available and not expensive, testing is requested when attending in-person. And participants are asked to stay home if showing symptoms of potentially contagious illnesses.
  • And Pinelopi organizes group events, such as visits to the anatomy museum, end of year dinners, and retreats.
  • Many of our classes and courses are offered in a hybrid form – both in-person and in the studio. This minimizes the risk of exposure, while also allowing people to participate who either have symptoms or are too vulnerable to attend a group session.
  • Additionally, more and more participants are taking the initiative to offer their gardens, services, time, and care to one another—an inspiring step that reflects a deepening sense of community, far beyond what anonymous hyper-capitalist workout programs can offer.

Yoga and the Alexander Technique Course

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Our habits accompany us wherever we go. Whether we’re reaching for an object or assuming a yoga pose like the Warrior, if we have a tendency to tense our neck before lifting our arms, that pattern will persist. The Alexander Technique delves into these ingrained habits, offering subtle adjustments that can significantly enhance our overall bodily coordination. Through this Yoga and the Alexander Technique course, we’ll explore how to approach yoga poses from the perspective of the Alexander Technique, aiming to unearth and transform these underlying habits.

How does the “Yoga and Alexander Technique Berlin” Course work?

This course comprises six classes, each structured as follows:

  • Commencement with ten minutes of semi-supine practice and guided instructions.
  • Exploration of 3 to 4 yoga poses in every session, examining them through the lens of the Alexander Technique.
  • Incorporation of a 10-minute guided relaxation period.
  • Engaging in interactive games aimed at grasping Alexander Technique concepts.
  • Participation in partner activities, where students are paired up to enhance interoception (prior consent is always sought).
  • Dedicated time for optional questions and comments.

Please note: This is an in-studio exclusive class and will not be available for online streaming.

For Whom?

This course is for anybody who is interested in yoga or who is interested in the Alexander Technique. It is designed in a way that you can participate, regardless of your level of experience.

What to bring?

Mats, blankets and chairs are provided at the studio. For hygiene, it is best if you bring your own equipment, but you are welcome to use ours too!

When?

Every Thursday 8pm starting on April 11th to May 23rd, 2024. (except May 9th which falls on a public holiday)

Duration: 1hour and 15 minutes.

Price: 65 euro if you sign up for the 6 classes, 15 euro if you want a drop in class

How to sign up?

To book the whole course please fill out this form.

To book a drop in class, book through momoyoga. Click here to see how it works.

Pinelopi embarked on her yoga journey in 1999, completing a 600-hour Hatha Yoga Teacher and Vedantic Philosophy Training course in Valencia, Spain. She founded English Yoga Berlin in 2010, and now has over 15 years of experience as a full-time yoga teacher.

She deepened her knowledge by studying Yoga Anatomy with Leslie Kaminoff. Additionally, she trained with David Moore and attended his “Injury-free yoga” workshops, integrating the Alexander Technique into yoga poses. This comprehensive training enriched her expertise in both fields.

In January of 2023, Pinelopi achieved a significant milestone by becoming a certified Alexander Technique teacher. This was an intensive training for 3.3 years, totaling 1600 hours of dedicated study with Jorg Aßhoff.

Pinelopi’s ergonomic consultations integrate anatomy, Alexander Technique, and yoga’s mind-body understanding. Her holistic approach optimizes well-being in the workplace through comprehensive guidance.

She has completed training in ‘Understanding Trauma for Safer Spaces’ with Legacy Motion and ‘Somatic Embodiment and Regulation Strategies’ with Linda Thai. She is currently learning from Steffi Bednarek about applying Internal Family Systems for Social Transformation. Her meditation philosophy is deeply inspired by Tara Brach, particularly the RAIN meditation. She is also the author of a children’s book, ‘Magic of Rain,‘ which introduces the RAIN meditation to children and their grown-ups. It will be published in 2025 by Mango Publishing.

Sunday Yoga Class for Queers* and Friends goes back to the studio

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Graphic illustration of queer yoga teacher Juli in purple leggings and pink tank top, standing in warrior II pose with a fist on the hip and the other hand making a mudra.

The Sunday queer yoga class at English Yoga Berlin has been running online steadily since the very beginning of the pandemic. It feels about time to try out going back to our lovely Kreuzberg yoga studio. But in order to be accessible to those who cannot attend in person, the class will also be streamed online. So, as of September, the class will go back to its original timeslot of 4pm as a hybrid yoga experience. The Zoom code for those who have it will remain the same.

Here are the up-to-date recommendations to reduce the spread and protect the vulnerable in our communities. Here are some precautions we like to take during our Queer Yoga class at the studio:

** Update April 2023 **
Classes will continue as a Hybrid-yoga experience. Class sizes as per usual are limited to 10 persons. Spots are prioritized for monthly students, and then open up for drop-ins as per first come, first serve basis. Please do a quick test before coming to class for courtesy of others practicing in the same room. If you’ve had contact with an infected person or have cold or flu or other unusual symptoms, even if you test negative, please stay at home. If you feel well enough, you are of course welcome to join us online.

Join the Telegram Group for last-minute updates!

Guidelines up until November 2022

The use of FFP2 masks:

It is requested that you wear FFP2 masks at the studio in all spaces except when you are properly situated at your own mat. Continue to wear the mask when you enter and exit the studio, when you walk around the space, and when you get up to go to the toilet.

When everyone is situated at their mats, you can take your mask off and practice yoga without it.

If you need to go to the toilet during the class, you need to put your mask back on as you pass the other students.

Wash your hands as you enter the space:

As you enter the studio, please use the bathroom on the left to wash your hands thoroughly.

Bring your yoga mats:

Please bring your own yoga mat to class. If, for some reason you forget, you will be allowed to use ours but you need to disinfect it before use and after use. This goes for blocks and other props that you handle a lot. FYI: Blankets are washed regularly, but not after every use.

Hands-on contact/guidance:

Hands-on contact is only permitted when both parties are wearing a mask. If you would like hands-on guidance, please indicate so by putting on your mask, and I will put mine on and disinfect my hands before coming over.

Airing the space:

When possible yoga class will happen with the windows open. When the weather gets chillier, I will air the room out every 20 minutes for 3-5 minutes. In order to reduce contamination, please do not touch the window handles yourself. Every time you feel the need for more air, please let me know and I will open the windows for you.

Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

Benefits of Yoga Online

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Laptop on a red yoga mat, with small dog and human looking on. The human's left arm and right leg are extended. The left knee is bent.
Yoga Online with Furry Friend

If we’ve learned one thing from the past year and a half, it’s that it’s possible to work from home. Long daily commutes became a thing of the past. Will we go back to that or listen to the communities of people fighting for accessible working conditions? The world does not stop because people work from the comforts of their homes. Right from the beginning of the pandemic I started giving my yoga classes online. As I got used to it, it became habit and I almost forgot what it was like to teach a yoga class in person. Now that measures are loosening, we have the opportunity to go back to the studio. And with the warmer weather, we can teach outside. But this is not always the preference of the people who attend my classes. So what are the benefits of yoga online?

Benefits of Yoga Online

You can join from anywhere

Throughout the pandemic, a number of international students have joined my classes. They’ve joined from Glasgow, Miami, Toronto, San Francisco, Barcelona, Vienna and Amsterdam. The class time (Sundays at 18h CEST) is quite conducive to people’s schedules who join from these various cities. Most of these international participants are people who’ve previously attended my classes in person, but some are new!

From the comfort of your own home

There’s always the option to turn one’s camera off during an online yoga session. If a participant feels self-conscious, or simply wants privacy while they practice yoga, with a click of a button they can achieve it. No more worries about interrupting a class, because you have to go to the bathroom or need a glass of water. Bodily noises such as stomach gurgles or farts are also hidden behind the mute button. If someone needs to take their time with a pose, or needs specific props, or would prefer to use a chair that day, those items are more easily within reach. Your favourite furry friend can also join you!

Eliminating the commute

If a participant is already at home, there’s no need to go anywhere to join a class. All one has to do is turn on the computer and sign in to the session. The time taken commuting to the studio is eliminated. If the weather is bad, there’s no need for it to cause a lack of motivation. There are therefore less obstacles in the way to joining the class.

Reducing spread

Of course, during the height of the pandemic, we were obliged to practice yoga online. The studios were closed. But now that we have the opportunity to go back to the studio, we can still choose to practice online in order to reduce the spread of the virus. Practicing yoga with masks on causes too much restriction for breathing exercises. And opening windows regularly cools down the room too much during cold winter months. Nothing reduces the spread as much as eliminating contact. This is something we can be sure about. For participants with compromised immune systems or pandemic-related anxiety, it makes it safer to practice yoga.

There are many things lost in online yoga classes – in-person connection to community, better visibility of the yoga teacher and participants, lack of connectivity problems, etc. But there are also many benefits of yoga online that are not achievable in-person. And we still have many people in our community who are not yet fully vaccinated. For now, the Sunday yoga queers & friends commnunity yoga class will continue online.

Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer and trans community yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

Injury-Conscious Yoga in the Zoom Age

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What is injury-conscious yoga?

Yoga at your workplace for postural issues

You may have seen this term, injury-conscious yoga, in some of the content here on our pages. We are referring to one of the aspects of yoga (the Yamas) called ‘Ahimsa’ – the attention to do no harm as we connect with ourselves and others. Yoga is more than simply a practice of movemement and postures. It is primarily a practice of a system that brings balance to one’s whole integrated being (mentally, physically and spiritually) and how that being interacts with others. The practice of not-harming others also allows us to be conscious of not harming ourselves. Through breath awareness, we learn to recognize where our limits are. And to only push them when we’re ready for expansion or to reduce them if they’ve gone too far.

At English Yoga Berlin, we lead a practice that encourages internal inquiry as we move through physical postures. We demonstrate these poses with a variety of options, so that each participant can find their own safety level. Over the past couple of years, both Pinelopi and I (Juli) have continued to advance our yoga teacher training in different directions. Pinelopi has been studying the Alexander Technique and Juli has completed advanced teacher training in Svastha Yoga Therapy. Both of these practices deepen our understanding of corporeal alignment and mental balance. This is just some of what we mean when we refer to injury-conscious yoga.

Yoga in the Zoom age

When we lead our classes in person, we are also able to see what each participant is doing and can offer adjustments either verbally or with a light guiding touch. At our Kreuzberg Berlin yoga studio, we provide consent cards that can be placed at the front of your mat. This lets us know what kind of touch you’re comfortable with. We can also take cues from the energy level in the room to gauge how the whole group is doing. We can adjust the rest of the class if we see that participants are either getting tired or losing focus. This adds another layer to our injury-conscious yoga practice.

Since moving our classes online due to the pandemic, we’ve had to adjust our approach to accommodate this new format. Obviously, the consent cards are no longer relevant. Participants can choose whether to show their video or not. Since our classes involve moving from standing to sitting to laying down, the participants’ video frame may not always show their whole body. And reading the energy level of the room is just not possible, as everyone is in a different room, and the distractions of each room may be different.

So, as yoga teachers offering injury-conscious yoga, we needed to learn new strategies. Each of us took cues from our new training to develop ways of transitioning through poses that encourage participants to explore their own bodies and comfort levels in a pose. And despite taking on different trainings, we are delighted to discover that the movements look the same. Even though we have different approaches and styles, our practices do not contradict each other’s! We are happy to continue to develop our offerings of injury-conscious yoga in our live online yoga classes.

At English Yoga Berlin, we offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. We also offer Berlin business yoga, and private yoga classes, as well as queer and trans prioritized community classes.

Letting go is not

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by Pinelopi Sioni and Haritini Mataragka

We often hear the words “let go” both in yoga classes and in the meditation world in general. These are powerful words, but alas, their meaning is not often clear. We created this little poem to help clarify our interpretation of the meaning behind the words “to let go”. Understanding the subtle meaning that these words carry can make a big difference in the way we practice the action of letting go. And yes, it does take practice. Letting go does not mean that one immerses themselves in a laissez faire way of life. It takes practice, as well as intention and effort. Despite the effort, making letting go part of your daily practice is very worthwhile as it lightens your heart and frees you in many ways.

A leaf lets go easily when the time is right. May we mirror the ease with which it does that.

Letting go is the hardest Asana.

Letting go is not letting go of a feeling, but freeing oneself from the power the feeling holds over them.

Letting go is not forced forgiveness, it is freeing one’s heart from somebody else’s power.

Letting go is not consenting to a harmful situation, but to stop reliving the situation in one’s mind on repeat.

Letting go is not forgetting the past, but to let go of the deep held belief that the past should have been different.

Letting go is not easy, it takes introspection and courage.

Letting go is not inaction, it requires effort and intention.

When letting go feels impossible, let the intention to let go be enough.

About the authors:

Pinelopi specializes in Hatha Yoga. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga,  private yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She is currently deepening her knowledge through Leslie  Kaminoff’s Yoga Anatomy course and training to become an Alexander Technique teacher.

Haritini is a long term student of English Yoga Berlin. In 2019 she finished her 700 hour Hatha Yoga teacher’s training and has now become a substitute yoga teacher at our Yoga studio in Kreuzberg.

Yoga online or why I don’t do outdoor yoga classes

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Yoga online during Corona

Over the past six months, due to the Corona pandemic, I’ve been holding my yoga classes live online. At the beginning of the full lockdown this was necessary to continue providing yoga benefits to this community centered around a queer and trans prioritized space.

Problems with online formats

The first issue is access to a good and stable internet connection. I am able to offer a good connection from my own space, but not all of my participants have that access.

The other main issue is that it is more difficult to read participants’ needs. I see a screen filled with boxes of others’ screens. They are cropped or in shadow because of limited lighting and distorted because of internet bandwidth issues. Unable to make eye-contact, small body language cues are lost in digital translation. While practicing yoga we often move from standing to sitting or lying on the ground. Most webcams have a narrow field of view, so I’m not able to see everything a participant is doing. This makes it more difficult to offer suggestions or feedback to assist participants in achieving more out of a pose or breathing exercise, or to help prevent injury.

To counter some of these issues and to help people manage through the pandemic, I’ve changed my lessons a little bit. They are now less physically intensive and focused more on breathing exercises, meditation and movement that helps to reduce anxiety. The heat wave in Berlin over the past few weeks has also encouraged it!

Returning to indoor spaces

As September nears and schools, fitness centres and yoga studios open back up, the question of whether to return arises. I’ve sent out a survey to participants of my queer yoga class to get their feedback on that question. Even though cases in Berlin are low compared to other cities, some people don’t feel safe enough to practice indoors. As a recent blog of ours outlines, there are local guidelines for practicing yoga indoors to help reduce the risk. But with so many unknowns about the Coronavirus, I also feel uncertain about going back to our lovely backyard Kreuzberg yoga garden space just yet.

Why not outdoor yoga?

A number of people have suggested that I offer outdoor yoga. That would address some of the concerns about practicing indoors without the complications of online platforms. I’ve done some outdoor yoga practice in the past and will likely do some more one-off events in the future. But I don’t want to offer a regular yoga class outside. Here’s why:

  1. I endeavour to create a safer space for queer and trans* people to practice yoga. In a public park, there is a high likelihood of being disrupted by onlookers with a patriarchal heteronormative body-shaming gaze. I have experienced this first hand on many occasions and it’s not calming. I would not want my participants to have to deal with that while also trying to practice yoga. I’m not sure I can keep them safe.
  2. A space that’s secluded enough to avoid disruptions may be far away from our Kreuzberg yoga studio.
  3. The weather is not predictable enough to ensure a regular practice at the same time and at the same place. Regularity helps to maintain a sustainable yoga practice. It also reduces the amount of communication and confusion about where and when the class may be taking place. And as the autumn rolls in, the weather is getting colder!
  4. Being around trees and plants is lovely, I get that! But green grass causes a lot of problems – allergies being one of them. And the roots and stones of the ground make it uneven. I myself have experienced injuries practicing on uneven ground and wouldn’t wish that upon my participants.

Benefits of yoga live online

Another amazing thing that’s happened over the past 6 months is that a number of people have joined my classes who are not local to Berlin. If I offered my classes offline only, they would not be able to attend anymore! This new development is something I’d like to continue to be able to offer the international English-speaking queer yoga community. When I eventually do return to offline classes, I will definitely continue online yoga classes. If you are reading this blog maybe you’d like to check them out? Please fill in my survey with the date and time that would work for you!

At English Yoga Berlin we offer small classes for more personalised practice and private yoga sessions. Juli‘s yoga classes in English are a slow Vinyasa yoga / Svastha yoga mix. Contact us here to learn more or check our class schedule.

All about the heart centre: where is yours?

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In the two and a half decades that I’ve been practicing yoga, I’ve heard the term “heart centre” many times. I would place my hand above my left breast, eyes closed, assuming I’ve followed the instructions of the yoga teacher. But, even the most experienced teachers can learn something new by going back to the basics. Last month, I attended an online Pranayama workshop with the founders of Svastha Yoga Therapy, A.G. and Indra Mohan. They went over in detail the history and practice of two basic yoga breathing exercises – Lahari and Nadi Shodhana. With both of them, Indra asked us to focus on our heart centre. Noticing the way it expands with the inhale, and noticing how it relaxes and softens on the exhale.

Where do you think your heart centre is?

After the workshop, I did a little exercise in my own yoga classes to see if others had the same sense of where their heart centre is. I asked the participants to close their eyes and place a hand on their heart centre. They all put their hands on a different part of their torso – some higher up near the collarbones and others lower down near the belly. Everyone had a unique idea of where it was!

Lahari Pranayama

Lahari means ‘wave’ in Sanskrit. To practice this breath, there is no special physical technique. Just breathe naturally and smoothly, you don’t need to force the breath to deepen. If you practice this breath for awhile, you may notice that your breathing will naturally deepen and slow down as you relax and feel more calm. It is called the ‘wave’ breath is because on the surface of the water there are fluctuations as the waves roll back and forth to the shore, but underneath the surface layer it is calm. The focus on the heart centre allows you to smooth out those fluctuations and find calmness.

Nadi Shodhana

This Pranayama allows you to clear out the Ida and Pingala nadis (two of the main energy lines running up and down the central core of the body). Each nostril is connected to one of these lines. With the right hand, fold the index and middle fingers to the palm of the hand, so that there is comfortable space for the nose. Tilt the head down to make it comfortable for your shoulder and elbow. Pranayama should be easy, not forced. The right thumb first closes the right nostril, and the 4th finger half closes the left nostril to guide the breath in smoothly. A slight retention of breath helps the mind to find ease and calm. And then the thumb half opens the right nostril to guide the exhale out. Repeat on the 2nd side and continue as long as feels right for you, focusing on the heart centre.

heart centre

Where is the heart centre?

Why is the heart centre important?

The heart centre is called Hridaya in Sanskrit. It is at the centre of our being, the core of connection to ourselves. It is where the physical body connects to the breath, and through where the Prana (energy lines) converge and flow. Often, it is mistakenly assumed that the heart chakra (Anahata) is where the heart centre is. But Hridaya is not located at any chakra. To find it place a thumb of one hand between your collar bones and the little finger of the other hand in your navel, spread both fingers wide, and where the other thumb and little finger meet is your heart centre.

At English Yoga Berlin we offer small classes for more personalised practice and private yoga sessions. Juli‘s yoga classes in English are a slow Vinyasa yoga / Svastha yoga mix. Contact us here to learn more or check our class schedule to participate in a group class at our Kreuzberg yoga studio or participate in one of our yoga classes live online.