Jennifer Greenlees

YOGA ONLINE COURSE

Jennifer Greenlees

Welcome to the Membership Group

Firstly I am really delighted to be with you on your Kundalini yoga journey, thank you so much for being here!

Your 8-week journey “Soulful Summer” starts this week!

Week 5: The Uplift

This is the expansion point. You’ve softened, stretched, and reset—now it’s time to rise. This week helps you open your heart, lift your energy, and strengthen your magnetic field so you feel more connected, more joyful, and more like yourself again.

 

SELF-CARE TIP — Summer Sound Bath Walk

Take a solo walk without podcasts, music or distractions. Just listen — to birds, wind, footsteps, distant voices. Let nature be your sound bath. It’s calming, grounding, and reconnects you with the present moment.

 

The password to watch the videos this week is :

soulfulsummer for the yoga videos and bodyrolling for the bodyrolling videos (both all one word and lower case).

Click the play button on the image to watch the video. New videos will change every Sunday night.

Also since we will be working on our “soles” this summer here is a lovely self care video to do…

SELF-CARE TIP — Evening Foot Massage Ritual

Take 5 minutes before bed to give your feet some love. Reconnect with your body, ease tension from long days and barefoot adventures. Boosts circulation and sleep.

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Foot Massage

HEALTHY DRINK — Lemon Blueberry Avocado Smoothie

 

This lemon blueberry avocado smoothie is such a delicious, easy, and filling breakfast idea! Touches of lemon zest and cinnamon add so much incredible flavour, while avocado and yogurt make the texture super creamy. Recipe is gluten-free, naturally sweetened only with fruit, and can be made vegan if needed. Great post yoga drink.

Produce

1/2 cup Avocado chunks, fresh or frozen

2 cups Blueberries, fresh or frozen

1 banana

1 Lemon

2 cups Almond milk

 1/4 tsp Cinnamon

2 tbsp Chia seeds

1/2 cup Greek yogurt, plain

Feel free to adapt to suit your needs.

 

Ong Namo Guru Dev Namo

As kundalini yoga is a very powerful form of yoga it is recommended to tune in to begin. Ong Namo Guru Dev Namo is the mantra we use to start our kundalini yoga practice. We chant this 3 times at the start of our yoga practice. Its is a mantra for protection and guidance and it helps draw us out of our busy worlds to tune in to ourselves.

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Tuning in

 

The Long Time Sunshine

This is how we end our Kundalini Yoga Practice with the Long Time Sunshine. Finishing up with the words Sat Nam which means I am, or honouring yourself. Following your path in life. 

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Tuning Out

Kundalini Yoga is different from most styles of yoga because there are so many different sets or “kriyas” to try. A kriya is a specific sequence of poses, breathing and mudras for specific outcomes.  Each week there will be new kriyas to try. The more often you repeat the videos the more familiar you will become with the technique. Your body and mind will reap all the benefits of each kriya.

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Wednesday/Thursday
Magnetic field and heart centre 2
Hydrating your blood and revitalising great whole body stretch and tone. Includes a shoulder stand which is optional. If you prefer, you can also just lie flat on your back and put your legs up against the wall or on a chair. Really great for heart and circulation.

Play Videojennifer greenlees online yogaPlay Video

Friday/Saturday
Magnetic field and heart centre 3
Lovely stretches to loosen up and stretch the back allowing for proper maintenance and repair of the nervous system. Helping you feel calm and relaxed counteracting stress.

Play Videojennifer greenlees online yogaPlay Video

Meditation
Pritta Kriya
A fantastic meditation to help you clear away stress. Literally scooping it up and throwing it behind you. Also a good meditation to do for sorry and grief on the passing of a loved one.

Play Videojennifer greenlees online yogaPlay Video

Chair Yoga 1 at the Park
No reason why you can’t take the chair outside and do some stretches out in nature. Great way to fit some stretches in and elevate your spirit.

Play Videojennifer greenlees online yogaPlay Video

Chair Yoga 2 at the Park
Enjoying the great outdoors. Stretch, breathe and meditate using the chair in nature. Letting go of tension and stress to allow for healing.

Play Videojennifer greenlees online yogaPlay Video

Sole Care Ritual: Cooling Foot & Calf Recovery
Soothe tired feet and release tight calves with gentle rolling using massage balls, followed by a cooling massage with a jade or rose quartz crystal roller. A wonderfully refreshing ritual to calm tired muscles, reduce tension, and leave your feet feeling light, cool, and relaxed after a busy summer day.

Play Videojennifer greenlees online yogaPlay Video

Kundalini Yoga Class

If you are new to Kundalini Yoga, it comes from the Sikh tradition in India rather than the Hindu faith which is where Hatha Yoga came from. So you will often see teachers white and wearing turbans. Yogi Bhajan brought it from the East in the 70s to the states and now it has practiced all over the world. A Kundalini Yoga Class is made up of Yoga Kriyas which are a specific sequences of exercises, breathing and meditation for a specific outcome. This makes it easy to switch off and the classes are always different as we will be following different topics for health and well being throughout the year which is fun!

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Sikh Tradition

You can use a yoga mat or blanket or sheepskin rug as natural fibres are preferable. You are welcome to use a meditation cushion or pillow to sit on if you find that helps you sit with more ease. Most important is that you are sitting up straight, you can even use a chair if thats easier on your knees.

If you have any injuries please let me know and we can discuss variations. Feel free to modify or skip any poses that don’t agree with you. Please adapt to suit your needs. These are the videos, the idea is that you have a new video to do on a Monday, Wednesday and Friday that you repeat on the days in-between. Repeating will make then easier to do as you will know what to expect. I also offer a chill out session most weeks which is a guided meditation or self care technique.

For Kundalini Yoga we traditionally tune in with the words ONG NAMO GURU DEV NAMO ands tune out with SAT NAAM. These are ancient mantra used to instantly connect body, mind and soul. They are used to help guide us through our yoga practice and life. Feel free to listen or join in.

Certified Practitioner

Switch off from Stress

And Daily Life

You will find if you do a little every day it will become a habit like brushing your teeth. It will help get rid of stiffness, aches and pains and help you stay in shape. It is also a fantastic way to switch off almost instantly from the business and stress of daily life.

I know some weeks things can come up that will distract you but try to find some time to catch up and you will feel so much better for giving yourself some “me time”.

Looking forward to being with you in our online yoga class!

jenny greenlees

Jennifer Greenlees

Kundalini Yoga T-Shirts

The idea of this program is some self care that you can do at home thats easy to follow and fit into your busy life. Find a time in the day that suits you. Maybe you are a morning person or perhaps bedtime is quiet and has fewer distractions. It can also make a nice energy boost in the middle of your day. Try to eat lightly before your yoga practice as we tend to do a lot of core work which can be really uncomfortable after a big meal. Bring some water or yogi tea to drink. Wear comfortable clothing for yoga. This style is Kundalini which recommends wearing white to expound your aura. You can order a white Kundalini Yoga t-shirt from me if you need one.

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