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Úterý 19:00 - 20:00 Čtvrtek 12:00 - 13:00 Sobota 10:00 - 11:15 Neděle 17:30 - 18:30

Yoga with Karina_official

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Yoga with Karina_official

Kontaktní informace, mapa a trasa, kontaktní formulář, otevírací doba, služby, hodnocení, fotky, videa a oznámení od Yoga with Karina_official, Jógové studio, Borivojova 100, Prague 3, Praha.

English Yoga classes in Prague taught by a certified British teacher
- Group classes and workshops (in studio and online)
- Weekend yoga and wellness retreats
- Individual yoga therapy classes
- beginners
- advanced
- prenatal/postnatal

19/01/2026

My warmest greetings to you today, this Blue Monday - a day when, mentally and emotionally, we are at our lowest. The lack of daylight; with Spring, celebrations and sunlight still far away, the endless grind of work, the pressure of keeping New Year's resolutions...can be overwhelming.

For those suffering from grief or depression, or those who are touched by current world events, this moment may be close to unbearable. There is no magic spell to make this day (or these days) less heavy, but there are micro-practices we can do, which might provide some comfort and cushioning:

1. Get outside, even for 5-10 minutes and expose your eyes to sunlight (even if it's cloudy). Bonus points if you can see, smell or touch something living and green.

2. Close your eyes for 1 minute and take 10 deep steady breaths.

3. If oral gratification is your thing, try a nourishing hot drink.

4. Find a quiet moment to sit, with one hand on your heart, and one on your belly. Spend 3 minutes breathing equally into your heart space (associated with love, forgiveness, patience) and your belly (strength, power, confidence). Remind yourself that you have the strength to withstand challenge, and at the same time show kindness and love to yourself.

And if you are feeling OK today, try to reach out to someone who might not be doing so well. Someone who is alone, bereaved, depressed, vulnerable. You might be the one to turn their day from unbearable to OK ❤️‍🩹

18/01/2026

Continuing our theme of general discontent with the cold weather and having just about enough of slipping around and wobbling on the icy streets, this week we've been getting down and dirty in a celebration of the ground beneath our feet.

Feeling rootless? Anxious? Forgetful? Sit yo butt down, bring your fingers and feet to the ground and join us for this grounding, stabilising and nourishing practice, learning to connect deeply to a sense of home and belonging. Give in to gravity and celebrate the element of Earth!

15/01/2026

OK, I'm mega bored of cosy snowy pictures, prepare for some bright sunny memories!

Because Summer is coming. Promise.

And to celebrate the new light, we will spend a glorious weekend together in nature, dancing into the warmth and sunshine. Will you join us?

☀️ May 15-17th 2026
☀️ Stodola Plastovice, České Budějovice
☀️ Earlybird pricing until 20th February ❣️

https://karina.yoga/retreat-may-2026/

13/01/2026

The first question I always ask new yoga therapy students: “What activity brings you joy?”

Why that question? Because decades of research in self-determination theory tell us that intrinsic motivation - doing something because the activity itself feels satisfying - is a far stronger predictor of long-term engagement than extrinsic motivation like goals, rewards, or pressure. When we chase a future benefit alone, without enjoyment in the present, our brains tend to disengage pretty quickly.

In Sanskrit, there’s a beautiful phrase sva-pravṛtti - roughly, movement from within, the joy-driven impulse. This is when the activity itself is its own reward: the pleasure of the breath in a run, the creative flow in yoga, the sense of mastery in learning a skill. Sva-pravṛtti reminds us that motivation born of joy is sustainable.
Contrast that with extrinsic motivation - doing something simply because we “should,” or because of what we’ll gain later (health metrics, appearance, outcomes). The science shows that most of us think we’ll stick with an exercise routine because of those future gains, but what really keeps us on track is immediate gratification and engagement in the action itself.

This doesn’t mean goals don’t matter - but it does mean we do better when we pair them with joy. For example:

✨ Dancing instead of dutiful treadmill miles,
✨ A hike with a friend instead of solo slogging,
✨ Or using music, nature, community, games - whatever lights you up - so the process feels good now, not just later.

So my invite to you this week:
Before you design another “fitness plan,” ask yourself: What is the sva-pravṛtti in this for you? What part of movement feels like joy, not a chore? Start there - because science suggests that’s the real key to lasting change.

https://karina.yoga/yoga-therapy/

11/01/2026

Last week, my dear yoga therapy client Sofiya came rushing into the studio and proudly declared that, for the first time, she was able to reach her arm above her head without pain. That might not sound like much of an achievement, but for Sofiya, it was everything. She hadn’t been able to lift her arm without pain for years. Physiotherapy, taping, and cupping had brought incremental - but temporary - improvements, and she always ended up back at square one, frustrated and in pain.

So what was the difference?

Through yoga therapy, we retrained Sofiya to move without pain - starting with giving herself PERMISSION to do so. Even if that meant skipping something or not “achieving” a pose. Even if it meant asking others for help. We systematically removed painful movement from her daily life, and for someone who had lived with near-constant pain for years, this was transformative.

Bit by bit, her body began to trust her again. It shifted out of “fight” mode and into rest and healing. With that came the space and time to heal. Mindful, pain-free movement gently rebuilt her strength, and she gradually regained range of motion in her shoulder and actually started to enjoy exercise once more! Yes, she relied on her kids to empty the dishwasher a bit more - but that’s no bad thing either 🙂

Why am I telling you this story? Because the path to healing often needs a totally new approach. It takes time to reprogram ourselves out of “fight or flight,” to move away from the idea of “no pain, no gain,” and to rediscover a positive, healthy, trusting relationship with our bodies.

In Sofiya’s own words:

“Karina, you were the first person to tell me that it was OK to do things without pain. Other practitioners always wanted me to push myself. Your instruction allowed me to start moving and doing things without pain, to treat myself with kindness, and that helped me regain trust in my body and move forward.”

10/01/2026

Prague is currently blanketed in bright, silent snow, and what a beautiful reminder it is - that Mother Nature loves to throw us a curveball, so must we adapt and prepare.

Nature provides us great context for seasonal transition: animals instinctively change their physiology and habits, plants shed the vestments of summer, leaving only the bare essentials exposed. 🍃

More importantly perhaps, Nature is not afraid, nor does it resist, Winter. Nature seamlessly adapts, and moves into this next cycle without questioning.
And so we too can prepare, accept, and even embrace this upcoming change of season, allowing all emotions that arise, allowing ourselves to be vulnerable.

Every time we winter, we grow in resilience and compassion, we deepen our steadfastness, and our ability to find joy in unexpected places. And perhaps we can even work on accepting our own personal winters, the dark periods of our lives, moving through these cycles without questioning them.

Are you able to adapt to the challenge of Winter? Can you accept things as they are and simply be?❄️🙏

07/01/2026

I think most of us have experienced weird stiff muscles or joints at some point. And we usually reach for the same solution:

A muscle feels tight or restricted, so you stretch it.
It feels better for a moment - maybe even quite a lot better.
Then the stiffness comes back… often just as strong, or stronger than before.

This usually isn’t because the muscle is actually short or needs more stretching. What’s happening is that the nervous system is being protective. When something feels unfamiliar, overloaded, weak or not well tolerated, the body increases sensitivity and tightens up. It senses danger, and it's just trying to protect you from injury.

Stretching can temporarily turn the volume down, which is why it gives short-term relief. But if the nervous system still doesn’t feel safe, it turns the volume right back up again - sometimes even higher.

That’s why people can stretch regularly and still feel stuck, or end up chasing tightness all day long. Pulling harder on a muscle doesn’t address why the body is guarding in the first place.

This is where a session of individual yoga therapy can help. Instead of forcing you to touch your toes by any means necessary, we work with your body and nervous system to rebuild confidence in movement, reduce threat, and gradually increase tolerance - so the relief lasts, not just for a moment, but over time. 💛

Reach out for a free, 30 minute discovery call to see how we can help you feel less stiff, more free https://karina.yoga/yoga-therapy/

03/01/2026

The thing about the New Year is… it’s pretty much the same as the Old Year.

You’re still the same vibrant, inimitable you.

And you probably still have that niggling pain in your low back.

So when are you going to start living pain-free?

People often ask me about the difference between regular yoga classes and yoga therapy. The simple answer is this:

Your yoga practice can (and should) be part of your whole life, while yoga therapy is usually short-term and focused. It addresses a specific issue—physical or emotional—and once we’ve helped you create positive, sustainable changes that actually stick, our work together ends.

So basically, like puppies - yoga is forever (but yoga therapy shouldn’t be).

So what do we yoga therapists actually do? Glad you asked. We use movement, breathwork and meditation to:

🐶 help you reconnect with yourself, so you can hear, understand, and respond to the messages your body is giving you
🐶 support you in introducing simple habits and exercises into daily life that lead to living contentedly and pain-free (yes, it is possible)
🐶 help you become independently well, rather than reliant on someone else for your wellbeing
🐶 remind you of the body’s incredible ability to heal, rejuvenate, and thrive—often reducing or bypassing the need for surgery or medication

Most importantly, our job as yoga therapists is to put ourselves out of a job as quickly as possible.

If you’d like to learn more about living pain-free, book a session now. Let’s start with a free, no-commitment 30-minute consultation to explore how yoga therapy might support you:

👉 https://karina.yoga/yoga-therapy/

01/01/2026

I love this time of year. It feels like the timer is set to zero.

You open a new journal, with no expectations, just a clean piece of paper on which to write your story.

See this new year through the eyes of a beginner. As you take the first steps into January, do so with wide-eyed wonderment.

Be open to the potential for new and good things to happen. Drop last year's heavy cloak of judgment, the bitterness of experience and enjoy instead lightness in your heart.

Take a deep breath. Always, move softly, with ease.

31/12/2025

As we stand on the threshold of another journey around the sun, good intentions at the ready, let's not forget that every moment gives us the opportunity to embrace forward momentum.

Every breath is a chance for renewal.

Dates, my friends, are but a mere construct, and as we approach the so-called "New Year," we remember that the magic of rebirth is not confined to a specific moment on the calendar.

Here's to many moments filled with love, light, and the magic of the present moment. May your path be blessed with the beauty of self-discovery and the joy of BEING ✨

(and go do some yoga in the snow! ❄️)

30/12/2025

🐾 Has your yoga mat been feeling neglected in 2025?

Curled up in the corner… collecting dust… doubling as a dog bed or emergency picnic blanket?

It’s time for a rescue mission. 🧘‍♀️
Roll it out, give it a wipe, and allow it to realise its full potential 🫶

2026 is your year of making friends with your mat (and yourself) again. Join me from 8th January:

❄️ Schedule Winter 2026 ❄️

🤸Thursday: 18:15-19:25 Yoga @ Perunova*
✨Thursday: 18:15-19:25 Yoga online
🙏Saturday: 10:00-10:50 Yoga online
🧘‍♀️Sunday: 17:30-18:20 Yoga online

*Perunova Elementary school, Perunova 6 (next to JZP)

Sign up: www.karina.yoga

28/12/2025

During the holiday season we lovingly remind our children that giving matters just as much as receiving. Then January arrives, and we quietly forget to apply that wisdom to ourselves.

What if we changed that?

It’s so tempting to step onto our yoga mat thinking about what we’ll get from the practice - more flexibility, more calm, fewer aches, a quieter mind. All very human, and very understandable.

But this week, I invite you to frame the question a little differently.
Instead of asking “What can this practice give me?” try asking, “What can I give to this practice?”

Your attention.
Your honesty.
Your patience.
Your willingness to show up just as you are.

And then, perhaps most importantly, notice how you can keep giving - long after you’ve rolled up your mat and stepped back into the rest of your life. 💛

Join me for classes this week, starting from 8th January:

🤸Thursday: 18:15-19:25 Yoga @ Perunova*
✨Thursday: 18:15-19:25 Yoga online
🙏Saturday: 10:00-10:50 Yoga online
🧘‍♀️Sunday: 17:30-18:20 Yoga online

*Perunova Elementary school, Perunova 6 (next to JZP)
Sign up: www.karina.yoga

Adresa

Borivojova 100, Prague 3
Praha

Otevírací doba

Úterý	19:00 - 20:00
Čtvrtek	12:00 - 13:00
Sobota	10:00 - 11:15
Neděle	17:30 - 18:30

Telefon

+420777006710

Internetová stránka

http://www.karina.yoga/

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Jógové studio