Urban Retreat: The Gate-Keepers of Primary Series

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URBAN RETREAT
The Gate-Keepers of Primary Series
Going Deeper
with Linda Munro & Gerald Disse
December 27 to 31, 2017
 

In the ashtanga primary series we will be moving along, enjoying our practice until we get to a certain pose that just stumps us! One of those poses that we think we will never be able to do, so we skip over it or force ourselves into some resemblance of the pose (usually resulting in eventual injury) or feel eternally stopped at that part of the practice, never to move along.
The focus of these workshops will be how to approach these so called ‘gate-keepers’ with intelligence and equanimity (true virtues of yoga).

Each morning we will beginning with the breath, as this is the greatest gift we have been given and it is too often neglected. Then we will do either Mysore or Guided Practice.
In the afternoons, we’ll inspect certain poses to learn how to use anatomy to understand the universal anatomical alignment needed to do the pose, find ways to ‘work in the direction’ of the pose, and use our innate internal wisdom to approach the pose for long term health and well-being.
Lastly, in the evenings Amanda Marquez will guide you through a calm evening practice of gentle poses, pranayama and chanting (there will be a surprise movie night with discussions as well).


PROGRAM

WEDNESDAY, DECEMBER 27
9:00 – 9:45 am  Pranayama ~ Discover Your Breath (every morning)
It’s right under our nose, literally speaking, but we hardly know it. Each workshop will start with some breathing exercise (pranayama) to teach us how to breathe better, in order to calm our very busy minds. Your breathing will never be the same, guaranteed!!

9:45 – 11:45 am  Mysore Style Ashtanga
Traditionally the Ashtanga Vinyasa system of yoga is taught individually within a group. Meaning that each student works on the section of the practice that the teacher has advised them to; while the teacher observes the room of practitioners and gives advice and hands on adjustments as needed. The benefits and beauty of this way of practicing is that the yoga student moves at the rhythm of their own breath and within their own capacities but still under the watchful eye and guidance of an experienced teacher and the comfort of a supportive community of yoga practitioners. Sharing our energies!

1:00 – 3:00 pm  First Gate Keepers – The Ardha Baddha Group
There are two poses that look almost alike, one is standing and one is sitting, Ardha Baddha Padmottānāsana and Ardha Baddha Padma Paśchimottānāsana. They inform one another and have great benefits in balance, energy movement and mobility. The basic actions that will be delved into during this afternoon are: KNEES for LOTUS, BALANCING, FORWARD BENDING.

7:30 – 9:30 pm  Restful Yogic Evening with Amanda & Giacomo
Amanda will guide you through some gentle poses, pranayama and chanting. It’s also an opportunity to ask questions and discuss various yoga topics. Enjoy a beautiful evening in the company of other yogis. The perfect way to end the day, calm the mind and body for a good night’s rest so you will feel rejuvenated for the next day’s activity!

9:30 – 10:30 pm  Yoga Master’s in Film and Group Discussion
Each night before bed, Amanda and Giacomo will propose a short projection about a Yoga Master (films might be split in two sessions). A nice and inspiring way to finish the day and prepare for bed, it is addressed to those staying in the studio but everyone that participated to the Yogic Evening is invited to stay!


THURSDAY, DECEMBER 28
9:00 – 9:45 am  Pranayama ~ Discover Your Breath
9:45 – 11:45 am  Ashtanga Primary Series
In this class, a portion of the ashtanga primary series will be talked through in thorough detail. Modifications or variations will be offered to make the class accessible to all levels except complete beginners.

1:00 – 3:00 pm  Second Gate Keepers – Marīchyāsana Group
Marichi is said to have been a wise sage and the son of Brahma. When we reach these poses in the series we can see it as a test if we can approach the poses with wisdom. The basic actions that will be delved into during this afternoon are: PELVIS ALIGNMENT, TWISTING.

7:30 – 9:30 pm  Restful Yogic Evening with Amanda & Giacomo
9:30 – 10:30 pm  Yoga Master’s in Film and Group Discussion


FRIDAY, DECEMBER 29
9:00 – 9:45 am  Pranayama ~ Discover Your Breath
9:45 – 11:45 am  Mysore Style Ashtanga

1:00 – 3:00 pm  Third Gate Keepers – Bhujapīdāsana to Supta Kūrmāsana
These are some of the most difficult positions in the series. We’ve worked a lot on strengthening the upper body (with vinyasas) and lengthening the back body (with all those forward bends) so we start to be ready to place body weight on our hands and go into deeper forward bending positions! During this afternoon, we will introduce ways for everyone to work intelligently to make these poses useful for overall well-being. The basic actions that will be delved into during this afternoon are: WRISTS & HANDS FOR BALANCE, HIPS, LOWER BACK.

7:30 – 9:30 pm  It’s movie night! with Amanda & Giacomo
Evening will start with a short chanting followed by a movie projection. It’s a nice way to relax on a Friday night by seeing an inspiring movie. Enjoy a beautiful evening in the company of other yogis by exchanging and discussing themes that will enrich your yogic life.


SATURDAY, DECEMBER 30
9:00 – 9:45 am  Pranayama ~ Discover Your Breath
9:45 – 11:45 am  Ashtanga Primary Series

1:00 – 3:00 pm  Fourth Gate Keepers – Setu Bandhāsana & Pāshāsana
The final position of primary series is the bridge to the first pose of intermediate series and the finishing sequence! Sometimes quite scary for the neck as we are making a bridge from the top of the head to the feet. But don’t despair there are ways for us all to strengthen our neck to do this pose. Then we can get balanced as we introduce this great test of the bandhas pose, pāshāsana! The basic actions that will be delved into during this afternoon are: NECK, WHOLE SPINE, BANDHAS, BALANCE, TWISTING.

7:30 – 9:30 pm  Restful Yogic Evening with Amanda & Giacomo
9:30 – 10:30 pm  Yoga Master’s in Film and Group Discussion


SUNDAY, DECEMBER 31
9:00 – 9:45 am  Pranayama ~ Discover Your Breath
9:45 – 11:45 am  Mysore Style Ashtanga

9:00 pm – 12:00 am  New Year’s Eve Resolutions for Evolution
Some soothing asana, pranayama and silent self-reflection to go deep inside and find our ‘sankalpa’ for 2018! Sankalpa means an intention formed in the heart to harness the will-power to aid us to evolve. There is no charge, just bring a juice or snack to share as we consciously celebrate the coming of the New Year! Start the year off with positive affirmations, the support of the yoga community and your closest friends and family. Everyone is welcome, not only those taking the workshops.


 
PRICING:

Early Registration (50% deposit paid before Nov 10th)
Whole workshop: €325
8 – 12 sessions: €30 per session
1 – 7 sessions: €35 per session
OR 3 crosses on your class card per session

Late Registration (50% deposit paid after Nov 10th)
Whole workshop: €350
8 – 12 sessions: €35 per session
1 – 7 sessions: €40 per session
OR 4 crosses on your class card per session

(Pranayama & Morning Practice on same day counts as 1 session)


Real retreat – Stay in the Yoga studio
We will accept 10 people to stay in the yoga studio from December 26th until January 1st for a true yoga immersion!!
Bring a mattress and sleeping bag and sleep in a peaceful environment!
Great for early morning wake up – you will be on the spot! Amanda and Giacomo will be your hosts for the week!
6 nights: €90
Meals are not included but you can have the option to pitch in with others to make vegetarian meals together.


 
REGISTER:

Regular registration: Fill and sign the registration form & join 50% deposit.
Please send by (snail) mail, e-mail, or bring at the studio directly if you’re coming to a class.
For payment by check, cash, bank transfer or class card only.
Download the Registration Form

 

Online registration: only available for signing up to the whole workshop.
Secure payment by credit card (+ €1 fee)
From your AYP online account, in “Workshops”


The 6 nights at the studio are not included on the online price.
Payment must be done separately (by check, cash or bank transfer)


 
LOCATION:

Ashtanga Yoga Paris
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