Module 4, Lesson 3

Module 4, Lesson 2

Module 4, Lesson 1

Click here for the pdf download of the Module 4 workbook.

Recommended Reading

The following reading list are some suggestions for supplementary reading that you may find useful (this is not required reading). These suggestions relate to the content we covered in Modules 2 (e.g. the pelvis) and 3 (e.g. Ayurveda), and what will be covered in Module 4 (e.g. Chakras).

‘The Woman’s Book of Yoga’ by B. Clennell
‘Pelvic Liberation’ by L. Howard
‘Light on Yoga’ by BKS Iyengar
‘Why Zebras Don’t Get Ulcers’ by Robert Sapolsky
‘Perfect Health’ by Deepak Chopra
‘Eat, Taste, Heal’ by Thomas Yarema, Daniel Rhoda & Johnny Brannigan
‘Yoga for Your Type’ by David Frawley & Sandra Summerfield Kozak
‘The Woman’s Yoga Book’ by Bobby Clennnell
‘Yoga of the Subtle Body’ by Tias Little ‘Chakra Yoga’ by Alan Finger
‘Chakra Yoga’ by Anodea Judith

Fundamentals Sequence Practice

Module 3, Lesson 3

Module 3, Lesson 2

Module 3, Lesson 1

Meet the teachers

If you missed our daily inspiration emails and find yourself looking for more information on any of the wonderful teachers that collaborated with us on this series, then this is the place to be!

Kristen Macpherson: Radiant Light Yoga co-owner & founder

Wesley Bassett: yogajivana website

Lama Nasser: Instagram page

Linda Chong:Linda’s website

Caroline Rouma:Fasciastill

Samantha Klomp:Sam’s website

Karen Vranken:Karen’s website

Matthias Lauwers:Instagram page

Bert Peeters:Bert’s website


Fundamentals Sequence Practice

Yogalates with Lama: Out with the Old, In with the New

Letting go of the past to create space for something new. This might be in an energetic way, in an emotional way, and also in a physical way. In what area of your life are you lugging old heavy baggage around?

A lot of us are in this place of change, this new chapter that we are beginning now isn’t going to be exactly the same as what we left behind prior to this pandemic.
Making space for the new by letting go of the old, could be a perfect intention for all of us.

With this last class of our Spring Awakening series, the entire RLY team would love to set this intention together with you. Maybe you come back to these series over and over again or maybe you run, dance, garden, cook,… it does not really matter. Do whatever makes you feel grounded and come back to this intention on how you can make more space for the good things in your life.


Props needed: 2 blocks


Hatha with Bert: Stretch out those winter blues

Spring is the perfect time to revitalise your body. In this hatha class you are invited to stretch all the lines of your body so prana or life energy can flow more freely.

Stretching is the yang side of hatha yoga. Relaxation is the yin side of hatha yoga. Both are equally important and when you find the balance that works for you, you will feel more calm, grounded and motivated.

Optional props: 2 blocks and a chair


Yin with Wesley: Happy liver, Happy life

Just as Prana (life energy) moves through energy channels called Nadis in the Indian Yogi tradition, in the Chinese tradition this Qi moves through a network of energy pathways called ‘Jing-luo’. The word is translated as ‘channels’ and more commonly known as ‘Meridians’.

In this class you will be focussing on the liver by working on the associated merdian lines and by doing some specific Yin Yoga poses.

When the liver is out of balance, we can experience frustration, rage, anger and jealousy, and the emotions can become stagnant. When in balance, we find kindness, compassion and generosity.

Props needed: 2 blocks, a wall (so you can put your leggs up)


Basic alignment with Linda: Let’s twist again!

So ok, when we twists we aren’t really “wringing out the internal organs” but it can be a helpful metaphor for when we practice – much in the same way as backbends don’t literally open your heart!

Any kind of twist stimulates circulation, creating heat, releasing tension in the muscles of the spine, abdomen and rib cage, which has a knock-on effect of helping the other systems in the body work effectively.

Props needed: 1 chair, 1 belt, 2 blocks and 2 blankets


Meditation with Kristen: Sense and Sensibility

This particular springtime may hold a sense of looking forward to easier times ahead.

We may find ourselves getting swept up in worries about the future, feeling unsettled, or perhaps not sleeping well. One way we may support ourselves is to notice where our awareness is, and to bring it back to the present.

In this mindfulness practice we will pay attention to the sensations that we are experiencing. This noticing what is happening in the present moment can be a supportive way of pausing the spiral of thoughts/worries, and instead sitting with the moment to moment awareness of what is in our present experience.

It is a simple practice, and at its heart, it is a compassionate practice.

Props needed: see video 😊 to set yourself up best

Enjoy the practice!

Vinyasa with Matthias: Tapping into Spring Energy

Just as little plants go into their core centre to find the energy to break through, we will focus on our centre – the abdominal region.

Tapping into the third chakra energy, also called called Manipura. Located around the navel in the area of the solar plexus and up to the breastbone, it is a source of personal power and governs self-esteem, warrior energy, and the power of transformation.

Props needed: a block and a blanket


Yin with Caroline: Root to Rise

You show up for work. You show up for your Doctor’s appointment. You show up at your kid’s sports games. You show up on the phone for your friends. You show up on the computer for your people on social media. You show up a lot. But how often do you show up for yourself?

When you show up for you – you’re loving yourself in a way that will make it easier for you to show up for others and your life will grow bountifully richer and more meaningful.

Props needed: 1 bolster and 1 blanket


Hatha Flow with Linda: New Beginnings

In Buddhism, Shoshin is “beginner’s mind.” The idea is that you approach something familiar as if it is brand new to you. Leave behind preconceptions and expectations. Enter in with an attitude of openness.

Bring a special sense of awareness to the beginning of your practice. Approach the rest of the practice with curiosity and openness. As if you are a beginner. How does that feel?

Props needed: a blanket