Jennifer Greenlees

YOGA ONLINE COURSE

Jennifer Greenlees

Welcome to the Membership Group

This is your 8-week Autumn Equinox Kundalini Reset — a journey to bring yoga, meditation and simple healthy rituals into your home and everyday life.

I hope you enjoy the journey, take it at your own pace and, most importantly, keep coming back to yourself. ❤️

 

⚖️ WEEK 6 THEME: Balance & Breathe — Calm Under Pressure

This week is about creating balance — between work and rest, giving and receiving, effort and ease. These practices will help you soften tension, stay grounded under pressure, and restore clarity. Think of it as your autumn “reset button.”

SELF-CARE TIP — Digital Sunset
Pick two nights this week to switch off all screens at least an hour before bed. Use the time for gentle stretches, a bath, or reading by soft light. Your nervous system will thank you with deeper sleep and calmer mornings.

WEEKLY NOURISHMENT — Peppermint Calm Tea


Peppermint helps digestion, relieves tension, and calms the mind. Brew fresh leaves (or dried tea) with hot water, add honey if you like, and sip slowly. Perfect for evenings or after meals.

BONUS JUICE — Anti-Inflammatory Green Blend

  • ¼ pineapple
  • 1 pear
  • 1 lime
  • 3cm ginger
  • ¼ cucumber
  • ½ stick celery
  • 1 cauliflower floret
  • ½ avocado
    Juice all ingredients except avocado, then blend juice with avocado + ice. Cooling, anti-inflammatory, and balancing.

✨ By the end of this week, you’ll feel calmer, more centred, and better able to ride life’s waves without being pulled under.

 

The password to watch the videos this week is :

autumnreset 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.

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.

👇👇👇

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. 

👇👇👇

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
Yoga for Work Life balance
It’s so important to stretch. Our bodies stiffen up when we do a lot of repetitive activities every day. It’s so good to stretch it out. Twisting gets rid of stiffness in the back and is good for digestion. All the organs work better when we stretch and move. Enjoy

Play Videojennifer greenlees online yogaPlay Video

Friday/Saturday
Yoga for Work Life Balance
We get tight hips from sitting at desks, driving or standing for long periods. Today we will be doing sun salutations to stretch out our backs and legs and open up tight hips. Enjoy

Play Videojennifer greenlees online yogaPlay Video

Priming… feel positive and recharged
This is a fantastic meditation for your morning routine and get the day going feeling positive. Great to get into the habit of doing regularly. It can be done anytime of the day though if you are feeling low on energy or negative it’s a real game changer. Enjoy

Play Videojennifer greenlees online yogaPlay Video

Chair Yoga with Breath Walk for Clarity and Energy
Revitalise body and mind with stretches and breathing. You can do this sitting in a chair or going for a walk.

Play Videojennifer greenlees online yogaPlay Video

Chair Yoga Routine
Breathing, tapping, gratitude, rolling and yoga in the chair and standing. Free energised and free.

Play Videojennifer greenlees online yogaPlay Video

Bodyrolling Basics Part 2.
Using the ball and the breath to release tension in tight shoulders and hips, freeing up the back. Also techniques for the hands.

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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online yoga classes