ZOMER rooster Zomer Yoga Nijmegen

Vanaf woensdag 3 mei gaat het buiten seizoen van Zomer Yoga Nijmegen weer van start. Van mei tot september betekent dit twee keer per week heerlijk buiten bezig zijn op je yogamatje, omringd door de prachtige natuur, gras of zand onder je voetjes, het getjilp van de vogels in de bomen en de gezelligheid van een groep gelijkgestemde yogi’s om je heen.

Er zijn dit seizoen lessen op woensdagavond van 19.00 – 20.00 in het Westerpark en op zaterdagochtend van 10.00 – 11.00 langs de Waal. 

Neem voor de les je eigen matje mee (of anders een grote handdoek), een trui/fleece dekentje voor de ontspanning en eventueel een flesje water en zonnebrand. You never know 😉

Meer informatie en opgeven

Workshop backbends

Backbend workshop Sandra Botman

How is your posture when reading this text? Many of us spend most of our days in a forward bend, with a round spine and collapsing shoulders. This inhibits a healthy breathing pattern and could lead to back problems. But our backs are designed to move in all directions!

In this backbend workshop we will bring the movement and flexibility back, which will result in a healthy back and a better energy flow.

The goal is a healthy back, so no (extra) back pain 😉 That’s why there is a lot of attention going to the technique of moving towards the final backbend. This will also help you prevent lower back pain in poses like cobra.

The advantages of backbends: Lees verder

Handstand workshop

Handstand Sandra Botman

The handstand is one of the most admired yet one of the most feared yoga poses. Why? Because most people don’t think they can master it. And we are about to change that!

In this workshop you will build a strong foundation for working towards handstand. We will do this by looking at the different elements that are important in working towards the pose. By doing so you will notice that the pose, but your confidence too, will improve a lot!

De advantages of handstand: Lees verder

Goal setting: teaching handstand at Yoga Festival Amsterdam

handstand zomer yoga nijmegenDo you also know the feeling that it can sometimes be so hard to motivate yourself to do something?

I am the kind of person that needs a goal and time pressure in order to get going. Without a goal I tend to procrastinate, which can result in a feeling of dissatisfaction at the end of the day, when I have not done as much as I wanted to do. Lees verder

Sitting is the new smoking: 10 tips to move that body

Sitting is the new smoking yoga nijmegenDid you hear this slogan already? Think about it: we get up in the morning from our beds, step into our cars or the train, we sit at work, sit during lunch, on the commute back home, and drop on to the couch debating with ourselves wether we should get up to go to the gym or to step on the mat and decide no to, since ‘we had such a rough day’. Is that what we were designed for in the first place? Not at all!

Last year the New York Times wrote: “the more hours that people spend sitting, the more likely they are to develop diabetes, heart disease and other conditions, and potentially to die prematurely — even if they exercise regularly.”

When you sit all day, your telomeres (the caps on the ends of your DNA strands, comparable to the plastic tips of your shoe laces) get shorter. This is a natural proces which causes us to age. But the thing here is that this process goes much faster when we spend our time sitting down!

So how can do good to our body’s? Lees verder

Yoga Workshop A. Vogel & Yoga Magazine

Sandra Botman Yoga Magazine A VogelOp vrijdag 18 en zaterdag 19 september vonden de Leve je Lijf dagen plaats in de tuinen van A. Vogel in ’t Harde. Twee dagen vol met workshops die bijdroegen aan het goed in je vel zitten. Zo stond er bijvoorbeeld je eigen kruidenthee maken op het programma, waren er lezingen over de connectie tussen de darmen en de hersenen en kon men rondgeleid worden door de tuinen door de bevlogen werknemers van A. Vogel, wat een mensen vol passie voor hun werk zijn dat!
Door het Yoga Magazine was ik gevraagd om 6 yoga workshops te geven in de prachtige tuin en dat was geweldig. Hoewel de dag op zaterdag regenachtig begon, hebben we na een variatie op de zonnegroet de zon weer tevoorschijn getoverd (althans, dan maken we onszelf graag wijs 😉 Er was uiteraard variatie in de yoga-achtergrond van de dames en heren die op de mat verschenen en dat maakte het zo leuk om te doen. Iedereen deed mee binnen de grenzen van wat voor hun lichaam werkte en ik ben dankbaar dat ik dat heb mogen begeleiden. Leve het lijf!

Workshop “Start with Yoga”

Workshop beginners yoga Do you want to start with yoga? Because you want to get more flexible, feel less stress, to sleep better, get a better health, to lose weight or just because you are curious?

Then the workshop “Start with Yoga” is perfect for you! In this two and a half hour workshop you will learn about yoga and the basic techniques to make you feel ready to join the regular Zomer Yoga Nijmegen classes. Next to that you can take 4 classes in October (worth 40 euros) for 50 euros! This way you make a great start and it gives you time to discover which style suits you most.

Contents of the workshop
– What is yoga and what does it do for you?
– Breathing techniques that relax you or give you more energy
– Explanation and practice of Surya Namaskar or Sun Salutations, the basis for every yoga practice.
– Learn the right technique of the most frequently used yoga poses (standing, balancing poses, seated poses for flexibility, backbends and twists for more energy and a healthy back)
– Get familiar with meditation, a proven way to reduce stress
– Room for asking all questions you have about yoga, the techniques etc.

Who is this workshop for?
This workshop is for everyone that wants to know more about yoga and who would like to make a great start. Are you already a member of Zomer Yoga Nijmegen and do you want to join to deepen or refresh your practice? Than you are more than welcome too! Joining this workshop costs in that case 17,50 euro.

When: Sunday October 4th
Time: 14.00 – 16.30 hours
Costs: € 50, – for a 2.5 hour workshop + 4 classes in October. Zomer Yoga Nijmegen members pay 17,50 for the workshop.
Signing up: Send an email to info@zomeryoganijmegen.nl. Your spot is reserved if your payment has been received. Bank details: IBAN: NL29ASNB0708270972 t.n.v. A.C. Botman. Please mention your first and last name.


Start Indoorseizoen bij Dziga

Na een mooie lange zomer is de herfst zo langzamerhand zijn intrede aan het doen. Tijd voor een nieuw binnenseizoen Zomer Yoga Nijmegen! Vanaf woensdag 7 oktober gaan we weer van start bij Dziga op het Honigterrein. Ik heb een hele mooie en leerzame reis naar Thailand achter de rug waarin ik ondergedompeld werd in -en groot fan ben geworden van – de Ashtanga yoga. Deze invloed zal te merken zijn in de lessen op de maandag. Op woensdag brengen we de flow erin met een fijne vinyasales.

Het rooster zal er als volgt uitzien:

Maandag 19.00 – 20.15 | Hatha/Ashtanga (alle niveaus) – start 12 oktober
Woensdag 19.00 – 20.15 | Vinyasa (alle niveaus) – start 7 oktober


Zomer Yoga in August

I will be leaving for Thailand in August and September, to receive more yoga training and to come back with a lot of new inspiration for you! Due to my absence, the schedule will look a bit different in August.

Nienke Arts will be teaching on Mondays and Wednesdays in August (starting August 3rd and ending August 31st) in park Brakkenstein from 19:00 – 20.15 hours

In case of bad weather on Wednesday, Nienke has an indoor option (click here for map) Nienke combines classical yoga positions with inspiration from power yoga, ashtanga yoga and the five Tibetans.

She focuses on breathing while standing in various yoga positions which she puts in a certain order, all together making a flow in movement. Sometimes including breathing exercises at the end of the class, before meditating. Mostly given on music, but when doing yoga outside focusing on the natural sounds of the wind, birds and the river, besides the focus on the breath. Nienke did a three year teacher training and went to India and I’m happy she is willing to teach @ Zomer Yoga Nijmegen for us!

The classes are for all levels. Don’t forget to register for Nienkes classes if you want to join. Classes take place when the weather allows us and with at least 4 yogis.

Now available: Zen by Sen sustainable yoga wear


I’m so proud to tell you that on June 5th Zen by Sen, our new webshop, was officially launched! When being on the mat (almost) daily, I wanted to be able to switch between pairs of leggings, preferably sustainable ones, made out of recycled materials. I found that the leggings in The Netherlands were either organic, but then in just 1 colour, or very colorful, but then not sustainably produced.
And I wanted both. This is what happened next. Lees verder