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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!

 

The password to watch the videos is : summersolstice

Or bodyrolling for the bodyrolling videos.

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

 

WEEK 2 – Purify Body & Mind
Theme: Lightness, Cleansing, Mental Clarity

This week we focus on letting go — of tension, heaviness, and anything that clutters the body or mind. Through gentle stretching, energy-cleansing kriyas, and a powerful protection meditation, you’ll begin to feel lighter and more clear. Support your practice with refreshing smoothies, cleansing water infusions, and a Liquid Light Day to reset digestion.

🌹 Daily Rose Ritual

Start each morning with a short Rose Meditation. Gaze at a fresh rose or candle and simply observe it — its shape, colour, scent, and energy. This simple act soothes stress, enhances focus, and opens the heart chakra. Just 2–3 minutes a day can reset your mind and set a calm, beautiful tone for everything that follows.

 

How to Make Rose Water:

  • Simmer 1 cup rose petals in 1.5 cups water, covered, for 15–20 mins (don’t boil)
  • Cool, strain, and store in spray bottle (lasts longer)

https://youtu.be/0NQLtZDRBqo?feature=shared

 

 

 

🌿 This Week’s Rose Rituals

  • Try one Liquid Light Day (just fruit, juice, or smoothies until noon — or all day)
  • Sip Rose & Citrus Water daily: water + lemon/orange slices + 1 tsp rose water + mint
  • Smudge your space with sage or palo santo before your practice
  • End the day with your gratitude practice: list 10 things, say thank you after each one

🥤 Healthy Drinks of the Week

Rose & Citrus Water
A refreshing, hydrating infusion to keep you glowing from the inside out.
Ingredients:

  • 1L water
  • A few orange or lemon slices
  • 1 tsp rose water
  • A few mint or basil leaves
    Chill for 1–2 hours and sip throughout the day.

Rose Smoothie
A gentle, heart-nourishing blend to enjoy after yoga or as a light breakfast.
Ingredients:

  • 1 frozen banana
  • ½ cup strawberries or raspberries
  • 1 tsp rose water
  • 1 tsp honey or maple syrup
  • 1 cup almond or coconut milk
    Blend until smooth and sip mindfully.

🥗 Weekly Food Focus: Cleansing & Fresh: Cleansing & Fresh**

Keep meals light, colourful, and nourishing. Add fresh herbs and citrus to salads. Include steamed greens, soups, and raw veg where possible.

✨ “When the body is cleansed, the mind becomes clear.” – Yogi Bhajan

Tuning in at the start of your yoga practice and tuning out at the end.

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.

👇👇👇

https://vimeo.com/626383377?share=copy

 

Tuning Out

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. 

👇👇👇

https://vimeo.com/869912547

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.

LEARN MORE
jennifer greenlees online yogaPlay Video

Wednesday/Thursday Reset & Realign: Energy Cleanse Flow
Melt away physical tension in the hips, wrists, and spine. A powerful reset for stuck energy and stress release.


jennifer greenlees online yogaPlay Video

Friday/ Saturday Purify Body & Mind
 This full-body set helps detoxify, strengthen, and create clarity. Big hip openers, shoulder realignment, and grounding movements to reset your energy.


jennifer greenlees online yogaPlay Video

Meditation: Surround Yourself with Protection
This mantra meditation uses the sounds Har Hare Haree Wahe Guru to create energetic protection in all six directions. A powerful choice if you’re feeling vulnerable or overwhelmed. Builds spiritual resilience and peace.


jennifer greenlees online yogaPlay Video

Vitality Chair Yoga 1: 
Feel refreshed and strong with this full-body chair yoga session. Optional light hand weights for a boost of circulation and strength.


jennifer greenlees online yogaPlay Video

Glow & Energise Chair Yoga 2: 
A revitalising set to lift your mood and open the heart. Breath and movement combine to bring a natural glow from within.


jennifer greenlees online yogaPlay Video

Bodyrolling Basics Part 1 Use the password bodyrolling to watch this video
Getting started with bodyrolling learn techniques using the wall for balance to release tension in the feet, shoulders and back. Great for posture helps you to stand up straight.

jennifer greenlees online yogaPlay Video

Sikh Tradition

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!

LEARN MORE

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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