Berlin guidelines for teaching yoga during Corona

Since the beginning of the Coronavirus lockdown in Berlin, we at English Yoga Berlin have been offering our yoga classes exclusively online. Slowly things are starting to open up, as the number of infected people go down. The question of whether it is safe to practice yoga in the studio again is one that yoga practitioners can only answer for themselves and their close contacts. Until there is a vaccine or easily accessible effective treatment a risk of infection remains. Here we put together a list of questions and answers for yoga teachers who have questions about teaching yoga during Corona times.

Safer Space

Safer Space for Yoga Guidelines

The question of what is safe regarding any risk also depends on the individual people involved. We all feel different levels of safety in different environments depending on our lived experiences, as well as both our physical and mental capacities. Those of you who have attended our in-person yoga classes know our safer space guidelines, we say “safer” because we cannot claim to create a space that is safe for everyone, but our aim is to do the best we can.

 

So, is it safe to practice yoga in the studio again?

The main page of the city of Berlin’s website about the measures in order for prevention of the spread of the virus don’t give specific info for teaching yoga during Corona, so on July 17th Pinelopi called up the Berlin Senatsverwaltung für Sport (phone number: 030 902230) to get answers about the guidelines they both suggest and enforce. These guidelines can be your starting point as someone who offers yoga classes in Berlin to help make your decision as to whether it feels safe for you to start practicing yoga in the studio again. But remember that they can change again.

How many participants can I have in the room?

Each person in the room needs to have a space of at least 1.5 meters in every direction around them. Since every room is shaped differently, it is not calculated by square meters.

Do we need to wear masks while practicing yoga?

Masks must be worn when you enter and move around the space, and go to the bathroom or change room. You can take your mask off at your mat, as long as you are keeping 1.5 meters distance from each other.

As a yoga teacher am I allowed to touch the participants to assist in poses?

If both the yoga teacher and participant are wearing masks, you are legally allowed to touch the participant, but it is strongly discouraged.

Can bathrooms and change rooms be used?

Yes, but only one person at a time in the bathroom or change room. Try to reduce bottlenecks and lines. It is the responsibility of the yoga teacher to disinfect the bathroom and any surfaces that have been touched after the class is over and everyone else has left.

Can we accept cash payment?

Yes, exchange of cash can be made, but after handling disinfect with hand-gel or wash your hands.

Do the windows need to be open?

Yes, you should ventilate the space as much as possible. If you can keep the doors and windows open the entire time, it is best. Try to create a through-flow from one side of the room to the other.

Do participants need to bring their own mats and other supplies?

Yes, this is highly recommended. If someone forgets to bring a mat and there are some available at your studio, you can lend one. But the yoga teacher is responsible for ensuring that the participant thoroughly disinfects the mat BEFORE and AFTER use.

Are we required to keep a list of contacts?

Yes, in case someone was infected in the class, the yoga teacher is required to keep a list of participants for 4 weeks, so that all participants can be contacted. The list should contain every person’s full name, address, and phone number.

We hope this answers some of your questions about teaching yoga during Corona times. If you have any other suggestions, please comment below!

For the month of August, Pinelopi’s Hatha Yoga will be back at our space on Görlitzer Str.

As always: wash your hands regularly and try not to touch your face. And if you are feeling some symptoms and you don’t know what they are, please stay home.


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.

 

 

Live Online yoga Classes Continue

“The best and most beautiful things in the world cannot be seen or even touched.
They must be felt with the heart.”

— Helen Keller

 

Greetings Yogis,

            Here we are a few months into the Corona virus pandemic, with some time spent in lockdown and getting used to a new way of life. Whether we like it or not, we are going through changes that affect us each individually as well as societally. What this means for our future, we cannot yet say. However,  if distancing truly makes our hearts grow fonder, let’s hope for a kinder, gentler and more just world when we finally come out of this. In the meantime, online yoga is here for a little while longer. Both Juli and Pinelopi continue their regular schedule online through June. With Pinelopi dropping to one class a week through July for summer holidays. Near the end of July we hope to know more about the regulations and peak statuses of Berlin to make a decision whether we return to the studio in August.

 

Hatha Yoga Classes Live Online

Pinelopi’s regular Hatha Yoga classes continue online through June, and will reduce to once a week in July for summer holidays. Here is how to join.

 

yoga online

yoga online

Sunday Yoga Live Online

Juli‘s regular Sunday Yoga classes from 4-5:30pm continue live online through June and July. Here’s how to join.

We continue to be thankful for your practice and your support of our work. Stay healthy, stay safe, protect those at risk by keeping a distance.

 

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. We are currently offering all of our yoga classes live online. See our schedule for more info.

Keeping calm in times of uncertainty

The whole world has been affected, we’re all in this together

Keep Calm in Times of UncertaintyThe COVID-19 pandemic has revealed some unexpected things about our society. In the past, when we’ve imagined through films or literature what the world would look like during a viral outbreak, the current situation is not one we’ve anticipated, one where (unless you’re a medical worker, caregiver, garbage collector, cleaner, bus driver, grocery store clerk, or work in food service or production) most of us are asked to stay home. Those of us with the privilege of comfortable, safe homes, clean running water and access to grocery stores can easily do that. But the crisis is also showing more clearly the inequalities around the world, that most of us live in cramped quarters, abusive home situations, unsanitary conditions, or don’t have access to clean water, a roof over our heads, or are incarcerated. It also clearly shows which demographics have access to proper healthcare. Nobody is as of yet immune to the virus, but we have different positions from which to fight it. In all of this it’s hard to keep calm in times of uncertainty.

Other epidemics in the past have been isolated to smaller parts of the world, but this is the first one that has spread worldwide. Our world has gotten smaller through international travel, dwindling habitats for wild animals, mass production of food and worldwide shipping. All of this has increased and sped-up human contact. One of my favourite guided relaxations includes a visualization of how we’re all connected through the earth, the animals, plants and each other: the butterfly effect. But thinking about all that inter-connection right now, when we’re supposed to be apart from each other feels counterintuitive. So I’ve been avoiding this visualization these days. But it’s also rewarding to see how neighbours are looking out for each other more, like buying groceries for those more vulnerable or wearing masks in public places to reduce the risk of asymptomatic infection. It shows that people are actually acknowledging our inter-connection.

Panic is about things we cannot control

Even for those with the privilege to work from a safe, comfortable home, and with loved ones nearby, there is still a lot of uncertainty about what the future will hold. Going out to the grocery store and wondering if you’ve touched your face while standing in line, or whether you’ve cleaned your vegetables properly can cause a panic attack. Our enemy is microscopic. We don’t know when it will hit, if it has hit, or if we or those we love will succumb to it. We also don’t know what it means for our society and how we will interact once this pandemic is over, how long it will last, or even if it will end. Who will we be once it is over? How will it change us? What new behaviours will we have to take on in the future? Will everyone go out with face masks and latex gloves? How will we go to events while maintaining distance? What about flights and cramped long-distance bus rides? What about our jobs?

Uncertain Times

Strange Times, Cartoon by Leunig

The future is never something that we could ever predict, but there are certain things we can usually count on that will most likely be there tomorrow or a week from now. With the corona times as they are, our normal everyday routine has been disrupted, and there is the feeling that our support system has been pulled out from under us. This is a panic-inducing scenario. Those who didn’t already have anxiety or panic attacks before this will now know what it’s like for those who have that as a regular experience. One thing we can do to manage it is to learn to observe the things we have control over, acknowledge what support we do have right here and now in the present, and act mindfully. Here’s a non-exhaustive list of some tips that can help with keeping calm in times of uncertainty, some of which may work for some, but not others, take care of what you can manage yourself right now:

  1. Meditation or guided relaxation
  2. Listening to Sound Healing music
  3. Breathing techniques, such as the Bee Breath during Pinelopi’s grounding sessions
  4. Practicing yoga, Qi Gong or other calming movement practices
  5. Practicing mindfulness as you walk, noticing your feet on the ground
  6. Chewing food slowly, being mindful and grateful for the food you have available
  7. Taking control of the things you can right now – plant a garden, dive into a new project
  8. Joining a new streaming platform and binge watching obscure movies
  9. Being there for others, helping a neighbour, supporting a friend
  10. Reading about how to overthrow capitalism and planning actions to help re-build a future world
  11. …. What are your strategies to remain calm in times of uncertainty? … post in the comments below …

 


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. We are currently offering all of our yoga classes live online. See our schedule for more info.

New Year Yoga Standing Sequence

Happy New Year! And welcome to the start of a new decade!

As a thank you for your participation and your readership, we offer you this new year’s yoga standing sequence – asanas you can do anywhere, while you’re on the go, while you’re waiting in line for the Silvester party, or simply for a night in of self-reflection and evaluation. Each pose is accompanied by a question to help guide your process of letting go of what you want to leave behind and make room for what the new decade brings. Enjoy!

tadasana

Mountain Pose:
What is my support / foundation?

chi yoga

Golden Rooster:
What can I peacefully confront?

warrior1

Warrior I :
What are my­­ obstacles?

revolved side angle

Twisted / Revolved Side Angle:
What can I let go of?

warrior2Warrior II:
How can I prepare for surprises?
inverted warriorInverted Warrior:
What are the oppositional forces I encounter?
extended side angleExtended Side Angle:
Where can I find leverage?
forward foldWide-legged Forward Fold:
How do things look from another perspective?
warrior3Warrior III:
How to balance in the face of resistance?
dancer2Dancer:
Can I reach higher?
balanceBalance:
In what ways can I leave my comfort zone?
surrenderSurrender:
In what ways can I give in or let go?

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, people struggling with chronic pain. We also offer Berlin business yoga, and private yoga classes, as well as queer and trans prioritized community classes.

Just Breathe


what do we need in times of stress?

There is this one thing that people say when you are in a great amount of stress. They look at you and say “Hey! Just breathe, just breathe!!!”

People’s advice

People give this wonderful advice, “just breathe.”  There might be great value in that. Sometimes it can be helpful.  Yet often you can feel a lot of frustration bouncing back at you (or them!).  Sometimes this advice brings out feelings of incompetence for the one receiving it, such as “Am I stupid? Why can’t I even breathe properly now!”

‘Just breathe’ is not necessarily a helpful phrase for someone who is stressed.

The issue with generalisations

When following a recognized prescribed method – the one that states “if you just breathe you will get through it” – you might find out that it actually brings you more pain, because you are breathing in a specific stressed pattern.  Deciding to just change the way you breathe in order to change what you feel might also become repressive.  It becomes a feeling that you are trying to manipulate, rather than a feeling to experience and go through – a potentially problematic approach.

Changing the way of breathing

‘Breathe through it’ might be a more helpful way of framing it.  But what exactly does it mean to breathe ‘through things’? Could it be that it means to change the way you are breathing?  Every emotion has a specific breathing pattern,  so if you change the way you are breathing to long deep breaths, then could it be that you are also changing your emotion? That is a big possibility. That is partly why we are instructed to take long deep breaths in a yoga class.

Observing the way you are breathing

Another way of working with breath through difficult or intense emotions is offered in Tara Brach’s RAIN meditation.  In this case, we wouldn’t necessarily change the way we are breathing.  Rather, we would become aware of the way we are breathing.  We could raise our awareness by observing the breath: is it a short inhalation?… or a forceful exhalation?… is there a pause after the inhalation?.. and a different pause after the exhalation?… which pause is longer? This way, we learn to dettach ourselves from the breathing as it is and we raise our awareness. By raising our awareness, the breathing will eventually calm down without forcing anything.

You can put your hand on your chest to make contact with your heart and your breath

 

Those are two possibilities of how breathing would be able to help in times of hardship. One is in the laboratory conditions of a yoga class, where the teacher asks you to get into a “stressful” position, like upside down and tells you ‘now breathe’. That is an example of practicing breathing under stressful conditions.  The other is to observe your breathing without changing it, while accepting without judgement what is happening to you.

We at English Yoga Berlin offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.”

Terminology Tuesday: Paschimottanasana

paschimottasana

one could think of Paschimottasana as a ‘salute to the sunset’

Paschimottanasana = from Sanskrit, paschima meaning West or back of the body, uttana meaning intense stretch, and asana meaning posture

We are talking here about the seated forward bend.  Traditionally we would be facing the East in the morning doing our Sun Salutations, which is why the back of our body is talked about as the West. 

Paschimottasana in practice

At Pinelopi’s Hatha yoga classes in Kreuzberg, we have explored this pose deeply.  We try through Paschimottanasana to stretch equally the entirety of the back of our body.  Here we have a network of muscles and connective tissue that starts from our eye brows, over the head, down the back and legs, all the way to the soles of our feet.  It goes by the name of backline of the body, or the superficial backline.

Introducing us to an insight she shared with us from the work of Leslie Kaminoff, Pinelopi guides us to become aware to where we feel the stretch most intensely.  For many people it is the hamstrings, and for others the lower back or the upper back.  For some, it is the back of the knees.  We then work with the specific needs of our body, adjusting with props, to get an even stretch all over the superficial backline.  This allows us to experience the grounding, release and surrender that is the core of this asana.

Paschimottasana as an experience, not an ideal shape

A specific example of that is my situation: due to my specific restriction of movement, I cannot get my abdomen in contact with the top of my legs.  Does it mean I cannot stretch the “west side” of my body, my back?  No, it does not mean that. How I stretch the back of my body will look completely different to how you do.  Yet we will both be stepping into an experience of arising and transforming sensations, witnessing life unfolding through us.

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.”

The Puzzle Picture

Avidal's painting on flyer

We believe Yoga to be a powerful tool that helps us assemble the pieces of our Life’s puzzle and allows us to see the big picture.

Ever wondered what the “Puzzle Picture” on our flyers means? Clelia, our Erasmus intern, reports from behind the scenes.

 

The image representing English Yoga Berlin left a deep impression on me from the first time I saw it.  It is the painting of an almost complete puzzle.  The puzzle image is of a person completing their own puzzle.  It’s an image within an image.  A puzzle of a puzzle.  I was curious, and I asked Pinelopi, my teacher of yoga in Kreuzberg.  The story she told me really resonated with me.  I want to share it with you, so here what she said.

“One day I met with my friend and artist Avital Yomdin, and told her I needed to design a flyer for my classes.  We sat and talked about what yoga means to me.  I spoke about what yoga had done for me in my life.  I realised something important as we were speaking: when I began yoga, I knew very little about my physical chronic pain.  Crucially, I also knew very little about myself, for example the space I take, the person I transform into every day.

Through the yoga classes, meditation and mindfulness techniques, I started to understand and accept myself more and more.  I am not anywhere close to knowing myself completely, as that might be, who knows, ultimate enlightenment.  Yet I feel that the process of doing yoga was like finding the pieces of the puzzle of myself, so I could put them together.  Slowly, I could form a picture of  who I am.”

 

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.

Terminology Tuesday: Tratak

A candle flame is often the choice for tratak

Tratak is the practice of steadily gazing on one point. In our yoga classes in Kreuzberg, we practice Tratak on a candle flame, but virtually anything can be used as the object of concentration.

The term tratak from Sanskrit means means “to look” or “to gaze”.

 

It is one of six Hatha Yoga methods to remove toxins and sluggishness from the body’s organs.  This practice is said to relieve eye ailments, making the eyes clear and bright. It also said to improve a whole range of physiological and mental functions. Used in the treatment of insomnia, depression and anxiety, Tratak can improve the memory and concentration.

Through this practice, you learn that concentration involves no strain or effort, but that it is a relaxed state in which your attention remains easily fixed on an inner or outer object of your choice.

 

Here is a quick guide from this Yogapedia article:

  1. Light a candle and sit at least one meter away from it with the flame at eye level.
  2. Focus the gaze on the flame and keep it there without blinking for as long as possible.
  3. As thoughts arise, acknowledge them then return to focus on the flame.
  4. When the eyes start to water and tears flow, close the eyes and focus on the after-glow of the flame, bringing awareness to the third eye point.
  5. Meditate here until ready to come out of the practice.

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.

Anahata Chakra – a personal experience

Photo by Jon Tyson on Unsplash

Anahata is the emotional powerhouse of your self.  In this chakra we process emotion and feel love, forgiveness and compassion.

 

Here, we learn that the most powerful energy we have inside of us is love.  Alas, this chakra gets strongly affected by trapped anger and the experience of grief and loss.
Anahatha in every day life
I have been struggling with anger, grief and loss for a long time.  I observed that when the teacher asked us to focus on the heart centre, I could not really feel the heart centre like the other centres, by will, by sending focus there.  And yet, spontaneously, especially after a good yoga session, I would feel a clear sensation in the middle of my chest.  It is a similar sensation like when the stomach is empty.  It feels like a call: “hey, I am hungry!”

What do you feel in the area of the heart? Have you ever observed how emotions feel physically in this area?
Anahatha in meditation
In meditation, I visualised the heart: I was following the instructions to bring forth the details of what I could visualize, what I could imagine.  I saw a beautiful yet hard armour around my heart. Then the teacher suggested “what are you not allowing yourself to feel?”.  I knew this was an important question.  I was struggling to keep focused, mind wandering.  The parent voice inside me said She just said ‘what are you not allowing yourself to feel’.  Some kind of energy was rising up, and with it resistance.  I got a glimpse at the energy contained in this powerful chakra centre.
What is your relationship to powerful emotions like rage or wild joy? Where do you feel them in your body?
To explore this part of my body through physical observation has helped me greatly. By grounding in the body sensations, I accepted my difficult feelings and allowed them to be.  It’s as if cracks started to appear in the wall that I felt was insurmountable for so long.  I felt hope for healing, as if I were a plant that is finally getting watered!

Ring the bells that still can ring 
Forget your perfect offering 
There is a crack, a crack in everything 
That’s how the light gets in.

– Leonard Cohen

 

Clelia is an Erasmus entrepreneur working as an intern in learning how to set up a small yoga business such as English Yoga Berlin. We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, private classes for pregnancy yoga, and private yoga classes for people struggling with chronic pain.

Terminology Tuesday: Rotation of Consciousness

rotation of consciousness

photo by Fern

Today we are focusing on a term that we use in every class, during Yoga Nidra: rotation of consciousness.

The rotation of consciousness involves taking the practitioner’s awareness to different parts of the body. Wherever we focus our attention becomes the place where we also centre our energy. Bringing one’s awareness to each part of the body increases the energy in that part and allows the participant to identify and relax tensions there.

By using this practice we invite ourselves to experience total relaxation while being awake.  Nidra, here, means literally sleepYoga Nidra, therefore means the yoga of sleep.  It is about being aware while the body sleeps; the rotation of consciousness is one of the techniques that makes this possible.  It brings heightened awareness to the whole body, piece by piece. It grounds us with connecting to the sensations present there.

Important Tip

If you, like me, end up falling asleep during Yoga Nidra, first of all know that it is natural and common.  But, like me, you might regret having missed the visualization that follows, and really would like to stay awake.  Try and repeat the teacher’s words as they reach you, while feeling or visualizing the body part – it worked for me!

Clelia is an Erasmus entrepreneur working as an intern.  Her placement involved learning how to set up a small yoga business such as English Yoga Berlin. We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain.