Group classes & schedule
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Group class explanation
Which group classes are there? And what are they good for?
Mindful Pilates
‘After 10 sessions of Pilates you’ll feel the difference, after 20 sessions you’ll see the difference, and after 30 sessions you’ll have a whole new life.’ – J. Pilates
Pilates is a group class where specific exercises are aimed at strengthening and increasing core strength, flexibility, and body awareness.
The exercises mainly focus on strengthening the abdominal muscles, (lower) back muscles, and the pelvic area. This is also known as your Powerhouse. (In Yoga, this is called Hara, Chi, or Ki).
The goal of Pilates is to become aware of how your own body works and to train within your own capabilities.
Pilates is a physical and mental movement method with a structured build-up and the character of a workout.
This method was developed in the 1920s by Joseph Pilates and, in our case, consists of exercises performed on a mat.
Pilates is practiced both to promote overall fitness and for injury prevention and rehabilitation. Training from this foundation strengthens the connection between body, soul, and spirit. A pure Purazen class, in other words.
Practicing Pilates results in good posture, greater freedom of movement, fitness, and balance. Our Pilates has become > Mindful Pilates, with even more emphasis on moving from a place of relaxation and stability. Will you come and experience the difference compared to ‘regular’ Pilates soon?
Benefits and effects
– muscle strengthening and toning
– prevents physical ailments
– improves posture and body awareness
– provides better blood circulation and metabolism
– a tighter body
– better coordination and flexibility
– more joy and living from your own strength
– a more vital, energetic, and cheerful feeling
– better balance, both physically and mentally
– an active way to relax and de-stress
Who is it for?
Anyone can participate in Pilates, even if you are dealing with injuries or physical and mental complaints. The class is easy to follow, even for beginners. Children from the age of 12 can join when accompanied by a parent.
What to bring
You can wear comfortable clothing. Anything you feel good in. The class is done barefoot or in socks. Be sure to bring a towel and water or a sports drink; you’ll definitely need it!
Hatha Yoga
Hatha Yoga is the most practiced form of yoga in the West. Hatha Yoga is an open movement, without a clear founder or gurus. Everyone can find something in it for themselves. It is a physical form of yoga where exercises are linked to the breath. In a Hatha Yoga class, various warm-up exercises and dynamic and static asanas are alternated. The goal is to bring the body into balance and make the muscles and connective tissue supple. In between, there is space to feel the effects and become aware. Additionally, breathing exercises, relaxation techniques, and meditation are covered.
Hatha Yoga affects the physical body but also works on an emotional, mental, and spiritual level.
Learning to control your body and breath—those are the most important pillars.
In the name Hatha, the Sanskrit words ha (sun) and tha (moon) come together. The sun represents action, the moon represents internalization. In Hatha yoga, these opposing energies meet. By moving your concentration and breath to parts of the body, you bring awareness there.
The foundation of Hatha Yoga
Over two thousand years ago, the Indian sage Patanjali described eight different stages of yoga in his Yoga Sutras: guidelines on how to lead a meaningful life. For instance, the first precept, yama, is about your ethical standards, and the second, niyama, is about self-discipline. The third and fourth stages, asana and pranayama, are the most practical and together form the main ingredients of Hatha Yoga. Asana stands for physical exercise, pranayama for breath control.
Yoga and Pilates
Can’t choose between Yoga and Pilates? You don’t have to in this class. The best of both in one session. Pilates is primarily focused on improving the core muscles. It is strengthening. This makes you feel strong, fit, gives you more muscle power, and better posture. Yoga is more focused on inner peace. Yoga is a lifestyle, whereas Pilates is more focused on a workout.
Both are body & mind oriented and help reduce stress while increasing flexibility, strength, body control, and endurance. In both, there is a lot of attention on the breath. It just works a bit differently. In Pilates, the fitness component prevails; Pilates classes focus on strength, training the core muscles, controlling your body, and flexibility, with the focus on strengthening your core. Pilates is more outward-looking. You try to master the exercise completely and mimic the movements as precisely as possible. In Yoga, there is no precise structure you must conform to. It’s about your own experience and exploring your own possibilities. Each asana (=pose) has its own meaning and its own goal. Discover what suits you.
Yin Yoga
Yin yoga is a quiet and slow way of practicing Yoga. Because poses are held for a long time, your muscles and connective tissue will relax more and more deeply.
This allows energy to flow better, which has a healing influence on your body, making it easier to recover and promoting healing processes.
Professional sports have now discovered Yin yoga, and it is used by various athletes as supplementary training. However, Yin yoga is good for everyone and can be practiced by anyone at their own level.
Whether you are young or old, thick or thin, fit or unfit, flexible or as stiff as a board.
Yin yoga can also be used preventively to compensate for the possible consequences of too little and/or one-sided movement (e.g., working in a seated position or spending a lot of time at the computer or in the car).
Yin yoga also has a calming and meditative effect, making you more resilient against today’s hectic pace and the many daily stimuli.
Long Covid and Yoga
Seven out of ten adults who have long-term complaints from a corona infection say they are unable to work or work less, according to a report on nu.nl.
Have you had Corona and do you still suffer from shortness of breath, tightness, poor sleep, low energy, or extreme fatigue? Then you probably have Long Covid. Even if you didn’t end up in the hospital, you may still suffer from complaints after months.
Research by doctors from Amsterdam UMC and Radboudumc shows that the diaphragm is seriously affected in Long Covid patients. It is no longer the lungs themselves, but the most important breathing muscle that is weakened. As a result, healthy, deep, diaphragmatic breathing is no longer possible. The damage to the diaphragm is comparable to what is seen in people with advanced muscle disease.
The result of a damaged diaphragm: high breathing, a tense feeling (physical and mental), and a lack of energy. A walk from the living room to the kitchen can then feel like a half marathon.
The good news is: something can be done about it! You can strengthen your diaphragm through breathing exercises and thus work on healthy breathing. Often, breathing exercises are combined with gentle yoga postures and relaxation exercises. Because if you can’t relax, you can’t breathe deeply either.
Welcome to the weekly class. Please sign up for an intake interview first.
Recovery Yoga
RECOVERY YOGA for illness | Starting Tuesday, March 21, we will begin weekly Recovery Yoga classes for people recovering from the effects of Long Covid, chronic illness, cancer, or stress/burnout.
The mind-body techniques from (aplomb) yoga, breath therapy, meditation, and mindfulness. We use gentle postures and movements from aplomb yoga for more relaxation and flexibility. We also do exercises from restorative yoga and nidra yoga to relax the body more. There is a lot of personal attention. The body’s self-healing capacity is addressed. Much attention is paid to the healthy part of the body (and mind).
This class is suitable for participants:
* with a chronic illness;
* with (long) Covid or breathing or tension-related
complaints;
* with cancer;
* dealing with fatigue syndrome;
* with burnout or overstrain;
* with insomnia;
* with long-term health complaints who want to improve their quality of
life.
Lu Jong Healing Yoga
Lu Jong promotes healing by bringing balance to body, breath, and mind
Lu Jong is an ancient Tibetan system of movements and breathing to promote health and happiness. It is also called Healing yoga. The Lu Jong taught at LotusZEN comes from the lineage of Tulku Lobsang. Tulku Lobsang is a Tibetan lama and physician from Amdo in Eastern Tibet.
Lu Jong consists of simple movements that can be performed by anyone, and the effects are felt very quickly. Lu Jong is very valuable because it works simultaneously on all dimensions of our well-being. Practicing Lu Jong brings physical health and increases body awareness, but it also trains the mind: focus improves and disturbing thoughts are stilled. By performing this series of dynamic physical movements combined with correct breathing and internal focus, one can achieve deep internal balance.
In Tibetan, Lu means “body” and Jong means “training or transformation.”
Lu Jong comes from the Tantrayana tradition of Tibetan Buddhism. In Tantrayana, the body is considered the vehicle for development and transformation of the self. Therefore, the body is a path to enlightenment. By using the body and training it to a state of purity, one can transform the entire body itself: body, speech, and mind. This forms a preparation for deeper and more subtle practices. When we can transform these three impure parts of ourselves, we can reach the diamond vajra body and experience absolute happiness.
Benefits for physical health
The most immediate goal of these movements is the improvement and maintenance of our health. By regularly practicing Lu Jong, one has more resistance to illness. One gains greater overall strength, a better immune system, endurance, and power. With intense practice, our senses become stronger. We see and hear better, and our sensitivity is sharper.
Tibetan Relax Yoga
“For physical and emotional health”
Tibetan Relax Yoga contains elements of Hatha Yoga, which is based on centuries-old Eastern medical and meditative traditions. Practicing Tibetan Relax Yoga is an excellent way to promote your physical and emotional health, vitality, and balance. A comprehensive and refined system of simple breathing, movement, and self-massage exercises brings you into contact with the sensations that form the basis of a relaxed, balanced, and happy existence. In subtle and often surprising ways, you notice how energy starts flowing again and how physical, emotional, and mental blockages can melt away.
Benefits and effects
Relaxation, lets energy flow better through your body, makes you feel better and more energetic, prevents stress in your life.
For whom
Tibetan Relax Yoga helps prevent stress and can be practiced by everyone, regardless of age or condition (from 12 years old). Tibetan Relax Yoga also forms a good preparation for meditation.
What should you bring
You can wear comfortable clothing. Clothing you feel comfortable in. If you get cold feet quickly, we recommend bringing socks. Also, if you have one, bring your own yoga mat and a blanket. We also have these for loan, so if you don’t have them, that’s fine.
Yoga Dance
Yoga Dance is a wonderful combination of movement, dance, yoga, mindfulness, breath, and meditation. When dancing, you let yourself be guided by your intuition and your body. You discover your own movements, your own dance, separate from your thoughts and daily worries.
Yoga Dance is a wonderful way to recharge and relax. Yoga Dance is for everyone, of any age, with any body, and with or without dance experience. Previously this was called Lotusdance.
With influences from African dance, jazz, latin, but also Feldenkrais, intuitive dance, dance expression, in combination with gentle yoga flow and we end with a wonderful final meditation.
The class lasts 60 minutes.
The class is barefoot. Wear comfortable clothing.
Body and Mind Interval
Body & Mind Interval is a 60-minute interval training. We combine active elements from Pilates, Pump, Fitness, Core training, and Aerobics with relaxation techniques from Mindfulness, Yoga, Progressive Relaxation, Autogenic training, and breathing techniques.
Intensive movement is constantly alternated with conscious relaxation moments. Fitness, strength, coordination, flexibility, suppleness, speed, but also balance and relaxation.
The last 10 minutes are concluded with a total relaxation exercise. You learn to deal with stress and tension in daily life through the interval principle. This carries over at home. Body & Mind Interval trains at the muscle level and at the heart-lung level.
This combination makes the class unique.
Body & Mind Interval does not use complicated steps or choreography and is therefore very accessible.
The best part is that new music and classes are offered weekly.
Body & Mind Interval pursues a health ideal. Body & Mind Interval is based on the principle that Body & Mind are two sides of the same coin, namely your health in perfect balance.
Who is Body & Mind Interval for?
In principle, for everyone who loves moving to music.
It is a weekly 60-minute class.
What do you need for the class?
A fitness/yoga mat, a towel, a water bottle, small weights, a good mood!
Yoga and Qigong
Energy, inspiration, balance, relaxation, awareness
In this class, we connect Yoga with Qigong. An introduction from Yoga to Qigong. A class where a maximum of 6 participants can join, to ensure extra attention.
Our teacher has extensive experience in both worlds.
You will take a unique and special weekly journey with her.
To start with, yoga comes from India and Qigong from China. In Indian teachings, the 7 chakras play a major role as energy points. In Chinese teachings, there are 3 important centers called the ‘Dantian’.
Although the ultimate goals have many similarities, the path to get there is different. In yoga, there is more emphasis on physical exercises, stretching, and reaching. Yoga exercises are usually done on a mat; there are many lying and sitting, static exercises, for which you sometimes need to be quite flexible. Yoga is therefore slightly more physically and internally focused.
Qigong is truly energy training. The movements are small and simple and are usually done standing up. And that can be done anywhere. The emphasis in Qigong is on letting energy flow and regulating it. Plus connecting with external energy sources such as the sun, moon, stars, plants, trees, your heart, etc.
The class is suitable for everyone, at every level. Do you want extra attention and to go deeper into your process of awareness, healing, energy, and relaxation? Sign up.
Wear comfortable clothing.
√ You experience improved flexibility – When you experience more space in your body, you often also experience more space in your being
√ Improved Core strength – you strengthen the core muscles, which contributes to a strong and stable torso
√ Posture improvement – The focus on body awareness helps improve overall posture.
√ Expression and fun – Integrating dance aspects makes the activity fun and expressive.
Group class schedule
Even more benefits
What other benefits do our group classes offer?
√ Well-trained instructors – Our instructors have often completed specialized higher professional education
√ Reservations – There is always space; you can see how busy it is directly from the app. When you book, you are guaranteed a spot
√ Versatility – Thanks to a varied schedule, your favorite classes are available at multiple times throughout the week
√ Live classes – We exclusively provide live classes under the guidance of an instructor
√ Take classes anywhere – We also offer most classes online. You will easily receive a link 15 minutes before the start after booking.
Experience the power of our workouts
01
Experience in guidance
Our experienced coaches guide you not only to become physically strong but also to find your inner strength.
02
Balanced offering
Work on your total health with an all-in concept. Fitness and various group classes like Yoga and Pilates.
03
Extensive opening hours
Train at any time. We offer extensive opening hours. Most hours include guidance.
