Online yoga classes

If you don’t have time to go to a yoga studio, join online and let yoga come to you – live or on demand!

I’m on the island of Biševo—where are you?

Together we meet in a virtual space that connects us wherever we are. I love that I can live this far away and still practice yoga with all of you, wherever you may be. Online yoga feels much like being in the studio: we move through each class together, spend time together and stay connected. Join my monthly program of guided classes: practice live according to the schedule or use the recording sent to your email after class. Each month explores a different yogic theme that runs through every class in the program.

Online yoga illustration
Online yoga illustration

Membership benefits of my online yoga program
– Personal guidance, support and advice.
– Guidance for keeping a Mindful journal as an integrated part of your regular practice, delivered by email.
– Take part in our monthly themes.
– Inspiration for a yogic lifestyle that brings together
everything that interests you.
– Live chat via Zoom– an online get-together once a month.
– Encouragement to keep learning, with guidance towards trusted resources.
– Inspiration to stay consistent and persistent.
– Bonus recordings available only to members.

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Benefits of online yoga
– Yoga is always with you—on your phone, tablet or laptop— live or on demand.
– Throughout the year, our monthly themes give the whole body a balanced practice.
– Each class builds on the last, creating meaningful, connected sequences.
– At home, you can even “practice in your pajamas”, whenever it suits you.
– You can extend your Shavasana—just switch off Zoom and relax.
– Let’s talk—ask me anything before or after class.
– Along with class recordings, I email you support and motivation for your practice, plus guidance for keeping a Mindful journal.

ONLINE YOGA AS A TRUE MINDFUL PRACTICE

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WHAT THE MONTHLY PACKAGE INCLUDES

Online yoga illustration

1. Introductory talk and yoga class. On the first Saturday of the month, from 10:00 to 11:15 a.m., we meet for a workshop that introduces the theme of the month and sets the focus for your Mindful journal.

2. Two morning online yoga classes each week. Mondays and Wednesdays from 8:00 to 8:40 a.m. Class recordings, motivational texts and prompts for your Mindful journal are sent to you by email.

3. Mindful Slow Flow yoga classes. On the first two Fridays following the introductory workshop, from 10:00 to 10:40 a.m., we meet for a restorative, meditative Mindful yoga class inspired by the monthly theme.

4. A 10-minute wake-up yoga class. Each month, I send you a short class recording to help you start every morning with yoga and a clear intention.

5. Live chat – an online get-together on the last Thursday of the month, where we bring the theme together, absorb the key ideas and share our experiences.

MONTHLY ONLINE YOGA MEMBERSHIP

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THE TENA YOGA METHOD

My approach to teaching dynamic and restorative yoga is rooted in therapeutic and mindful principles, and practiced with joy.
The method highlights principles worth applying so that practice becomes a meaningful path towards health. They are simple, and applying them is a direct commitment to receiving yoga’s greatest benefits. Somatic yoga is the foundation, and the method works to awaken our life energy (Prana). LEARN MORE…

Online yoga illustration
My name is Tena

I am an academically trained artist, and my calling is to explore the nature of body and mind—something I have studied for years through yoga and the Buddha’s teachings.
Science and art are closely connected in my life. To teach yoga well, knowledge matters just as much as its creative application. I am your friend and I do not need to convince you of the values I teach. Everything is clear and free of dogma; it is up to you to take what is useful, apply it, and invest your own effort to create results. MORE ABOUT ME…

Monthly online yoga themes

July

Breeze

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YOGA FOR THE CHEST

from Saturday 4.7. – 31.7.2026.

A light breeze through the chest and heart opens the energy of love. Love is good will, acceptance of all conditions and relationships, but primarily love is presence. By awakening our heart, we become more sensitive and open, but also more honest. This month we are dealing with opening the shoulder girdle and improving the capacity of the breath. We soften the chest, shoulders and trunk and breathe "through the heart". The lungs embrace our heart, and the rhythm of breathing directly affects the rhythm of the heart and the entire nervous system. When we release breathing, the heart moves in a wider, more comfortable space and has more capacity for patience and understanding of all the conditions we are present with. We dedicate this month to breath and heart coherence, shoulder mobility and sleeping posture.

Mindful journaling: Return to your heart energy. What is it like to act only from the pure, sincere driving energy of the heart? Write down when you can return to the heart and breathe through it, when the heart can be a guide.

Yoga therapy for:

  • shoulder girdle mobility
  • relaxation of respiratory muscles
  • antistress
  • deep and calm breathing
  • upright posture
  • improving body sensations
  • mindfulness meditation
  • positive affirmations
  • metta meditation
  • prayer

August

Calm Sea

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ANTISTRESS YOGA

from Saturday 1.8. – September 4, 2026.

We calm our inner sea, calm the amplitudes of stress waves and sail towards our true nature – relaxed, open and happy.
A tightness in the body is a muscle spasm, and a tightness in the mind is a narrowing of perspective. The opposite of that is the softness and agility of the muscles and the openness of perception. In this language, the body tells us what to do and what not to do, but in order to honestly listen to signals, we need to have clear communication with sensations. This month we return to listening to our body and letting go of deep tensions, those that we have been carrying for a long time. We do restorative asanas, yogic breathing methods, light slow movement, yoga Nidra i body scan meditation. We emphasize work with the Psoas and Diaphragm.

When we throw a pebble into a calm sea, we clearly see the concentric circles that are created, if we throw a stone into a turbulent sea, we can hardly distinguish them. Similarly, when we calm our body, we become more aware of what we feel and from which epicenter it spreads (emotional or physical).

Mindful journal: Monitor the range from relaxation to chest spasms. Be aware when you are tight and ask yourself: can I relax. Awareness of the thoughts in the head when the body is compressed.

Yoga therapy for: 

  • restorative asanas
  • work on the pelvic joints
  • hip exercises
  • release of adrenaline from the body
  • yoga for relaxation
  • yogic breathing
  • antistress
  • mindful movement
  • deep breathing
  • yoga nidra

September

From Root to Crown

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YOGA FOR THE BACK

from Saturday 5.9. – October 2, 2026.

Yoga challenge "From root to crown" is an opportunity to work on the condition of your spine. Like a tree, we rise from gravity and grow upwards. Straightness is naturally established by the direction of energy flowing along the spine, our main central axis. On this challenge, we dedicate ourselves every day to strengthening the base and roots of the body, which are the legs and pelvis that provide the impetus for growth (Mula and Uddiyana bandha), and to lengthening and strengthening the length of the spine through which alertness flows. We build the right ratio of uprightness and alertness without effort. We target the muscles of the pelvis, sacroiliac joint, pelvic floor, glutes, quadriceps and adductors, as well as back muscles, and in addition mobilize and decompress the vertebrae. We iron the back, reset the fatigue and stiffness of the lower back, and through days of regular practice we create the right quality of strength and mobility of the back.
Just as a tree rises from its roots upwards and in it the juices flow vertically and our body straightens energetically, and alertness rises from a safe base.

Mindful Diary: What is a sense of grounding, are you standing firmly on your feet? What shakes you up and how do you get back to your grounded base. How do you build a sense of security and openness at the same time?

Yoga therapy for: 

  • pelvic exercises
  • strengthening legs and back
  • health of the sacroiliac joint
  • strengthening of the pelvic floor muscles
  • lordosis and lower back pain
  • sciatica
  • knee stabilization
  • upright posture

October

Opening the Bud

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YOGA FOR THE CHEST

from Saturday 3.10. – October 30, 2026.

I love that metaphor that we can't rush the opening of a bud into a beautiful flower, we can't force it open. That's it: everything comes in its time, when the conditions are ready for it, when it's ripe. But sometimes we are not ready to let go and trust that everything will be alright even if it might not be the way we think it should be. The opening of the bud is a process of nature in which the petals, color, fragrance and rapture of a rose, for example, are created from the immature, green and compressed material. So is our life when we look from a small baby to an adult with everything that will blossom out of us. That's why this is a great theme for yoga month, surrendering playfulness to dance that awakens joy and youth. We go through rhythmic and dance movements in which we indulge in the pleasure of dancing. We do some slightly unusual segments, balance and open the chest.
Let's be the sincere joy of life and the dance of our soul, just as a flower joyfully opens to express its full nature and potential.

Mindful diary: What cravings and aversions do you believe in your life? Make them aware and ask yourself: why can't I let go that what I want may not turn out as I planned, and what I'm running away from may not be as I imagine. Ignorance i delusion they create that image of things.

Yoga therapy for: 

  • balance of the nervous system
  • rhythmic movements
  • connection of the center
  • opening the chest
  • long neck and light shoulders
  • joy
  • goodwill for others
  • stretching
  • durable body

November

Sunny Days

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YOGA DETOX

from Sunday 31.10. – 4.12.2026.

Yoga challenge "Sunny days" are our journey of awakening the inner sun that always shines flawlessly, we just need to return to it.
The sun is a source of heat and light energy through the radiation it sends to us. According to yogic philosophy, bowing to the sun with the morning ritual "sun salutation" serves precisely to awaken the energy of our inner life force "Prana". Prana is the driver, the light, the energy we have, it is literally how we radiate. Just like the sun. In this month, we devote ourselves to awakening our inner sun through detoxification practices and opening the flow of Prana in the body. We do yoga methods that warm the whole body and encourage the dissolution, cleansing and release of deep-rooted residues on a physical, emotional and spiritual level. We develop the virtues of perseverance, determination, consistency and discipline because we set ourselves the intention to exercise regularly every day. With consistent discipline and regular repetition, our body is slowly and systematically cleaned and shines from the inside. We strengthen the center, torso, lateral abdominal muscles, legs with many standing asanas and repeat rhythmic sun salutations.

Mindful diary: Choose one of your beliefs that no longer serves you and that you want to shine with sunlight in this challenge - a new positive perspective. Feel which part of the body is tense and where a spasm is created that calls for a change.

Yoga therapy for: 

  • daily yoga practice
  • rhythm and discipline
  • the power of the center
  • strengthening body muscles
  • detox and cleansing
  • improving digestion
  • the link between the center and the periphery
  • dismissal

December

Light from the Base

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YOGA FOR THE SPINE

from Saturday 5.12. – 2.1.2027.

According to yogic philosophy Kundalini the energy, which is shown as a snake, sleeps in the bottom of the pelvis. As we grow in awareness and awareness and move beyond illusion and ego, it rises like a snake awakening to the sound of a flute. When the kundalini energy rises to the top of the head we are united with ultimate consciousness (enlightened). Along with this symbolism, the process of our awakening is accompanied by the amount of light that we generate through practice.

This month we play with awakening the light from the basement and raising our yogic vital energy from the hips through the spine to the top of the head. We go through exercises that strengthen and mobilize the legs and pelvis. We make rhythmic movements that wake up the sleeping snake from the bottom and raise its energy upwards, but in addition we hold body positions stably and for a long time, which build the calm strength of the legs and back. We also mobilize and strengthen the spine with an emphasis on resetting the lower back. We do more intense exercises to strengthen and open the hips, which additionally helps to release tension from the lower back.
Strength and mobility for the best quality of body muscles.

Mindful Diary: What is spirituality to you? What is the spiritual path? Describe your experience of the spiritual path. How to go that way without wandering, clearly and decisively with a lot of love?

Yoga therapy for: 

  • strengthening the pelvis and pelvic floor
  • strengthening legs and glutes
  • building a peaceful force
  • hip opening
  • pelvic and hip mobility
  • endurance
  • strengthening the back
  • sciatica
  • lower back pain
  • acceleration and stress

January

Integration

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YOGA FOR THE BACK

from Saturday 3 January to 30 January 2026.

Integration of the whole body through the central channel - the spine and the center of gravity of the body. We build internal strength through connecting the kinetic chain. A certain segment of the body assumes the function of a stabilizer and cooperates in balancing the whole while the rest carries out the targeted movement. We do stability exercises for the precision of fine motor skills. For example, slow transitions from one asana to another, from stable positions to balance positions, for example from warrior one to tree pose. We go through asanas that create better balance, asymmetric positions, inversions and unusual movements. We build new neurological connections and better body motility. We strengthen the muscles along the back, abdomen, arms and legs. Building stability and integration of the body through balancing and motor skills of precise movements.

Mindful diary: Sail into the unknown and allow yourself to feel the limit of your safe zone. Move away from the monotony of everyday life, put your body and mind in a different perspective.

Yoga therapy for: 

  • spine health
  • link of the kinetic chain
  • stabilizing the muscles of the spine
  • back mobility
  • strengthening body muscles
  • lower abdominal muscle strength
  • upright posture
  • lordosis and lower back pain

February

Volcano

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YOGA DETOX

from Saturday 31 January – 27 February 2026

A volcano represents a strong force of a large amount of energy that must come to the surface. This is the nature of balance, when there is too much pressure somewhere it has to be balanced. Our body seeks balance through the action of the body's natural cleansing functions (vomiting, belching, hiccups...), but we can also help it with yogic Verbs (with internal actions). Primary sixYoga Kriya are: Neti - cleaning the nasal cavity, Dhauti - cleaning the digestive tract from the mouth to the stomach, Nauli - abdominal massage, Basti - cleaning the lower part of the digestive tract (enema), Kapalabhati - yogic breathing that cleans the nose, sinuses and lungs, Tratak - cleansing the eyes and improving focus. These techniques are specific and are performed under supervision, but from an understanding of their principles we can perform movements that help the body to purify itself. By awakening the process of cleansing the body, we awaken our liveliness and vitality.

With yoga techniques, we awaken our inner strength and warmth, strengthen the center, the feeling of the body as a safe place for the fire that burns the old and unnecessary. We do asanas that awaken strength and give dynamism, as well as those that raise body temperature, thereby cleaning the body and improving circulation. We go through dynamic yoga kriyas and pranayama. Yoga for detox and stimulation of anti-inflammatory processes to cleanse the body. Dynamic movements and strength are the volcano of our system that eliminates backlogs.

Mindful Journal: Touching Anger, The Healthy Aspect of Anger. Channeling anger energy and taking control. Reduced reactivity.

Yoga therapy for: 

  • stimulation of digestion and metabolism
  • better circulation
  • detox and organ cleansing
  • awakening the work of the abdomen
  • flow in the body
  • emotional release
  • abdominal massage
  • fight against laziness.

March

Scent of Spring

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ANTISTRESS YOGA

from Saturday 28 February to 3 April 2026.

Yoga challenge, every working day from 8-8.30 a.m., on Fridays, mindful slow flow yoga. "The smell of spring" is the time when we calibrate ourselves with the resonance of nature. Spring smells of young flowers, freshness, rays of the sun, the awakening of nature. Accordingly, we gently and organically wake up our body. This is the time to return home, to your temple, to get in touch with the true nature of your nature. With the practices we do, we create the conditions for our being to resonate with the vibration and rhythmicity of the vital energy of Prana. We increase the "Pranicity" of our life energy. We bring health and wealth of holiness into our body, our life. We balance our resonance with the resonance of health and the laws of nature by letting go of the ego (our contractions) and allowing health to surface. The point is to start looking at ourselves as a pulsating body/energy rather than something concrete and rigid.

Mindful diary: Become aware of how your energy vibrates during different actions of the day. How situations and relationships affect your resonance. Explore these subtle energy changes within you.

Yoga therapy for: 

  • yogic breathing
  • good flexibility
  • whole body mobility
  • relaxation and openness
  • ease of being and joy
  • better sleep
  • stress reduction
  • mental and emotional state
  • meaning in life

April

Tree Growth

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YOGA FOR THE BACK

from Saturday, April 4 - May 1, 2026.

How does everything grow effortlessly in nature? How all the information is written in a small seed so that it can grow into a big tree. How does a plant know how to turn the sun, air and earth into life energy? Because the conditions are right and vitality simply flows. Yoga offers methods that deal precisely with creating the conditions for health and vitality to flow through us. The main channel for this flow is our spine, it keeps us upright, and the periphery relaxes. We transfer the feeling as if a tree is growing into our body through movements and asanas. We do stretching, mobility, decompression, but also strengthening of the back, as well as other supporting structures. We create a stable base, the root of the tree that gives us the opportunity to grow without effort. A comfortable and healthy spine is the starting point from which we can further build our health and safety, through it the body is connected as a whole and we return to the present moment.

Mindful diary: Feel the spine as the axis through which you grow. Remember several times a day to feel that axis in yourself, connect with it and grow. Notice what else can fall away when you direct your attention like that.

Yoga therapy for: 

  • back pain and tension
  • back problems
  • connection of the body
  • opening the chest
  • upright posture
  • spine strength
  • mobility of the spine
  • endurance and strength

May

Windmill

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YOGA FOR THE CHEST

from Saturday 2.5. – 5/6/2026

Yoga challenge - Soft shoulders, open heart - practice every weekday from 8-8.30am.
The stress we accumulate in our shoulders is created when we unintentionally (unconsciously) lift them up and hold them tight. If we are often in stressful conditions, these muscles "freeze" in the same position, which can have a bad effect on the overall feeling in the body. Closed, stony and heavy shoulders lower the chest and close the heart, and can lead to headaches and depression. In order to reverse this pattern in the body, we do positions and movements that: strengthen the upper back muscles, stretch the front pectorals, rotate the shoulders, mobilize the shoulder girdle, lengthen the back of the neck, increase breath capacity, improve upright posture, create strength in the center of the trunk and spine. We do proper alignment for upright posture and open stance. The windmill is driven by the power of the wind of our heart and the mobility of the chest which moves freely stabilized in safety.

Mindful diary: Let my heart guide my life. Become aware of stressful moments in the day, how thoughts and information affect the body. Write down what helps you deal with challenges more easily and how you can most easily get back into balance.

Yoga therapy for: 

  • shoulder girdle mobility
  • strengthening the muscles of the upper back
  • shoulder and arm strength
  • lengthening of the pectoral muscles
  • relaxation of the cervical spine
  • headache relief
  • stretching of the respiratory muscles
  • upright posture
  • opening the chest

June

Along the Vagus Nerve

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ANTISTRESS YOGA

from Saturday 6.6. – 3.7.2026.

We dedicate the month to the Vagus nerve and the practices that tone it. Motivating to work and activating this nerve have a beneficial effect on the feeling of peace, security, connection and meaning. Polyvagal therapy is aimed at regulating the nervous system in order to achieve better emotional and physical well-being. We learn to regulate ourselves by being aware of the different states of the nervous system that we go through during the day (life). The therapy uses techniques such as breathing, meditation and strengthening social bonds to help you return to a state of safety. We practice light and pleasant asanas and hold positions calmly and for a long time accompanied by deep breathing with a special focus on techniques for toning the Vagus. We regulate the nervous system, release stress and tension, and create an overall better resistance to tension (stress resilience). We unlock buried traumas and help the body let them through the system.

Mindful diary: What are my causes of stress, what reaches me and deeply disturbs me. When my perception is clouded with the traumas I carry, because of which I don't see the true picture of reality?

Yoga therapy for: 

  • stretching asanas
  • relaxation and reset
  • regulation of the nervous system by breathing
  • positive response to stress
  • light yoga practice
  • yoga for mental health
  • mindful yoga
  • somatic meditation
  • exercises for Vagus tone
  • Polyvagal therapy
  • positive affirmations