Yoga Foundation Course detailed descriptioin full info .pdf
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Yoga Foundation Course (workshops series)
Unwind your energy
Ground & Fly away
Build up yourself **
Breathing/ Energy locks/ Gaze points / Sun Salutations
Standing postures/ Side bends
Arm balancing & types of Balancing postures
Pranayama & Concentration intense
Home Practice Series
Easy postures made on a chair/ Meditation
“Everyone can do Ashtanga (Yoga). Except lazy people.” Sharath Jois
All Workshops starting at 10:00 sharp until 12:00 in Studio 2 in Holmes Place Boerse (1.Wipplingerstr. 30, 4th Floor.)
Please be in Studio 10 Min. Before. After the workshop there is always time to ask private questions. Small group size
allow easy, friendly and open athmosphere.
NEW!!! Starting this spring with the series of various workshop themes would be focused on basic groups of postures,
and how they build towards the more challenging peak postures. This course is suitable for beginners to advanced.
Detailed explanation and practice of the main yoga postures, key alignments & energy characteristics, the philosophy of
yoga beyond the physical postures. A dynamic workshop structure that still feels like a flowing yoga class, yet with
opportunity to ask questions and get direct answers and get personalised advice.
Classes are taught in DE/EN language.
* Buy 10xBlock until 18 March and get 10% discount!
Detailed description of Workshops Series (Yoga Foundation Course)
Workshop 1. ‚Ashtanga basics’ 22.03.2014 Learn the foundations of all Ashtanga, Power, Vinyasa & Prana Flow
classes: typical breathing patterns, the importantance and relation of the Energy locks as well explore the two different
types of Sun Salutation from the Ashtanga Yoga Tradition and work though the typical postures from the Primary series.
This workshop is suitable for beginners as well as advanced students who would like to deepen their practice and
discover the effect of the changing gaze points, energy locks and breathing practised during the Sun Salutation postures.
This workshop will additionally show beginners modifications of the postures and those with injuries or special
conditions alternative possibilities for practice.
Workshop 2. ‚Warrior power’ 29.03.2014 Take a deeper look at an invigorating sequence of standing poses,
focussing on the different types Warrior poses. Though we might be familiar with these poses, there is a lot of subtle
detail students can gain from correct alignment of the arms and body, while grounding the legs and strengthening
the core. We will work on four types of standing postures: side bending, forward & back bending and balancing.
Students will learn the precise fundamentals of these postures: powerful intention, comprehensive keys, grounding and
Workshop 3. ‚Surrender folds’ 05.04.2014 This workshop would be especially important for people working in
office jobs or sportsmen with overworked leg muscles. Forward bends are by their nature introspective and meditative,
and use gravity to help release tension and pain. It’s a process of introversion and letting go of any kind of emotional
and physical stress. In the 2 hours through these postures we would learn that yoga is as much about surrender as
effort, if not more so. Perfect and easy for beginners and challenging for advanced through their meditative calm
Workshop 4. ‚Unwind your energy’ 12.04.2014 Mobilize the spine in all directions, whilst easing and loosening
the vertebrae to relieve and tone the nerves and promote good circulation throughout the spine. With careful practice
this dynamic standing and sitting twist sequence will open your upper back, leaving you refreshed and energized, whilst
helping to prevent and heal spinal disc problems. We will learn to maintain correct alignment during twists and to get in
and out of each position in the safest way.
Workshop 5. ‚ Open heart’ 26.04.2014 Guided breathing exercises will help to open the heart and to expand the
respiratory volume of the chest and eliminate the emotional tensions that often collect around the heart and solar
plexus area. Strong activating sequences of the sun and moon sincerely let the vital energy in the body flow and are
taught with fun and joy. This uplifting sequence provides a remedy for strained shoulder and back muscles and
harmonizes the thyroid. These focused positions increase vitality and eliminate stiffness in the lumbar and cervical
spine. Backbends strengthen the upper back muscles and help straighten round backs, correcting bad posture. The
soothing end relaxation gives a feeling of freedom and openness.
Workshop 6. ‚Ground & Fly away’ 10.05.2014 Here we will focus on standing balances and work our way
towards the more challenging arm balances. Balancing postures require leg or arm strength and upper body flexibility in
addition to being able to balance on one leg, developing muscular coordination, balancing of the nerves and
concentration. Students will move from pose to pose while keeping one leg or arm in the air the entire time! Balancing
poses require core strength, so we will also be working the abdominals to help us ground and prepare us to ‘fly’ in the
arm balances. As always for beginners would be shown a method to work toward these invigorating postures.
Workshop 7. ‘Upside down’ 17.05.2014 Inverted (where the head is below the heart) postures are considered
the royalty of postures. Some of the many benefits they have include a positive effect on the whole metabolic process,
as extraordinary amounts of blood flows towards the brain nourishing its cells, and the tuning of the endocrine system
to improve quality of concentration and meditation. In this workshop we will have a precise look at different inverting
postures (especially headstand), their modifications and safety measures, working out alignments and steps to proceed
Workshop 8. ‘Life source’ 24.05.2014 Pranayama, vital life energy, our live source, our breath. A conscious
pranayama practise calms the mind, cleans up our energy channels and brings us to special state of mind. In this
workshop we would learn different breathing techniques applied in Ashtanga‐ Vinyasa‐ Hatha Yoga classes and their
four aspects. As preparation for meditation we will explore yogic concentration techniques, and review the significance
behind the different categories of postures, summarising their alignment principles and keys through a slow‐paced
sequence, with focus on breathing and opening the physical and mental body.
Workshop 9. ‘Build up yourself’ 31.05.2014 This Workshop reveals different possibilities to take Yoga on road
and implement this practise in your every day life. We will learn 15 minute morning and 15 minutes evening sequences,
30 minutes vivid Power Core Home sequence and 30 minutes slow‐paced Back‐health Yoga which you can integrate into
a daily practice. In this workshop we will learn specific yogic mental techniques and philosophy behind to master our
every day routine. First 5 Bookings of ‚10 x Block‘ will receive their own Home Practise adjusted to their needs.
Workshop 10. ‘Office yoga’ 14.06.2014 As seated office people we develop certain misalignments and postural
habits from which physical and mental illnesses may arise. In this workshop we would concentrate on typical postures
that help to counter balance our physical office‐habits as well as learn a quick 10 minutes Yoga sequence that can be
practiced in the office environment. We will also pay special attention to some of the philosophical teachings of yoga
that can help us integrate more harmoniously with our office environment.
Prices (for Members & Non‐Members***)
230 € * 10 x block untill 22 march
130 € 5 x block untill 10 may
30 € single anytime any workshop
* Buy 10xBlock until 18 March and get 10% discount!
** ‚Build yourself‘ WS shows different possibilities to implement this practice in your every day life.
*** For Non‐Members the price include: free entry 30 min before + 30 min after the WS, sauna, steam bath, whirlpool,
pool, 3 towels and the 2 Hrs. WS during the course"
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payment details: Erste Bank BIC: GIBAATWWXXX IBAN: AT88 2011 1000 3953 3549