Oráriu yoga Janeiru 2019/ January 2019

Lets set some positive intentions for the New Year by using the last day of the old year to reflect, and self-reflect. All morning classes are planned, also January first, but please give a 24 notice if you have the intention to join the class. Friday 4th of January no morning class.

The Tuesday and Wednesday evening classes are cancelled and will be back next week.
The 200hr yoga teacher training has started and a few more classes have been added to the schedule, for the most the schedule is as it was in 2018.

The early morning weekday classes (@Uma Dame and Wednesday at @Ocean View)have as focus the self practice of yoga and lean towards the Mysore style of teaching.

The weekend early morning classes at Ocean View are an extended variation of these classes in Led style.

The Thursday evening 6 p.m. class is Ashtanga vinyasa yoga primary series for anyone that cannot make it to any of the morning classes . It is a Led style though can move towards Mysore style during the coming months.

Interested in practicing Mysore but not sure enough to bring it to class, I m available for private sessions too.

The Saturday 9 a.m. morning class @Ocean View is the best class to (re)start your yoga practice or to experience an all around balanced hatha yoga class.

Sunday 9 a.m. morning class @Ocean View and Tuesday 6.15 p.m. evening class @U.N.D.P. give a complete practice too.

The weekend afternoon special classes are both for beginners and the more experienced practitioner. It is about the interest to move deeper into a certain area of the yoga practice, let it be hips, core strength, focus, meditation and back bend. @Uma iis Tasi.

We thank all our students for your continuous support. With your help we could support various organizations in Timor Leste that work in line with our yoga philosophy/business ethics and who contribute to the development of Timor Leste in a balanced, harmonious way. With your support we could also provide yoga classes to the less financial fortunate students.

Many thanks and wishing you a blissful, peaceful and shining 2019.


#diliashtangayoga #diliyoga #yogatimor #yogaeveryday #yogictraveltimor

Dili Ashtanga Yoga

First yoga school / shala in Dili , Timor Leste /East Timor

Dili Ashtanga Yoga offers various yoga classes, workshops ,yoga retreats at various locations around Dili . From Ashtanga vinyasa yoga (Mysore style & LED), Hatha yoga to yin yoga and anything in between. At the city center to beach locations. Primary series and beyond. Suitable for all levels. For anyone who is interested in the practice of yoga.

Dili Ashtanga Yoga schedule November 2018

Dili Ashtanga Yoga

First yoga school / shala in Dili , Ti6mor Leste /East Timor

Dili Ashtanga Yoga offers various yoga classes, workshops ,yoga retreats at various locations around Dili . From Ashtanga vinyasa yoga (Mysore style & LED), Hatha yoga to yin yoga and anything in between. At the city center to beach locations. Primary series and beyond. Suitable for all levels. For anyone who is interested in the practice of yoga.




Dili Ashtanga Yoga

First yoga school / shala in Dili , Timor Leste /East Timor

Dili Ashtanga Yoga offers various yoga classes, workshops ,yoga retreats at various locations around Dili . From Ashtanga vinyasa yoga (Mysore style & LED), Hatha yoga to yin yoga and anything in between. At the city center to beach locations. Primary series and beyond. Suitable for all levels. For anyone who is interested in the practice of yoga.

Oráriu Outubru / YOGA schedule October 2018

Dili Ashtanga Yoga

First yoga school / shala in Dili , Timor Leste /East Timor

Dili Ashtanga Yoga offers various yoga classes, workshops ,yoga retreats at various locations around Dili . From Ashtanga vinyasa yoga (Mysore style & LED), Hatha yoga to yin yoga and anything in between. At the city center to beach locations. Primary series and beyond. Suitable for all levels. For anyone who is interested in the practice of yoga.Screenshot_2018-09-28-14-25-31_1Screenshot_2018-09-28-14-27-14_1Screenshot_2018-09-28-14-29-10_1Screenshot_2018-09-28-14-30-50_1

Dili Ashtanga Yoga

First yoga school / shala in Dili , Timor Leste /East Timor

Dili Ashtanga Yoga offers various yoga classes, workshops ,yoga retreats at various locations around Dili . From Ashtanga vinyasa yoga (Mysore style & LED), Hatha yoga to yin yoga and anything in between. At the city center to beach locations. Primary series and beyond. Suitable for all levels. For anyone who is interested in the practice of yoga.

Ashthanga yoga & running

(Ashthanga) yoga & running
Ashthanga vinyasa yoga practice can benefit your running practice.
“I cannot take a yoga class because I’m not flexible is like saying I cannot take a shower because I’m dirty “. As yoga isn’t about being flexible, actually not even about becoming flexible (though it is a beneficial side effect), it is about purifying the body and mind. Mosts sports start with “I can’t do that”. But after the initial start it moves towards the attitude of “I ran 5 miles, maybe I can ran 10 next time” or” I did 10 push ups, maybe I can do 15″. The reply to not able to do yoga would be;” you could when you start training”. Which coincides with the infamous saying of the father of Ashthanga yoga himself, Sri K Pattabhi Jois; “practice, practice, practice and all will come.
Running will not make your physical practice of asana better, but yoga will definitely make your running better, physically speaking. As long as runners can make peace with that idea, it will make it a whole lot easier to move through 1st series ashtanga yoga for 90 minutes. You are bound to be tight, but without yoga you will only get tighter and probably experience more injuries.
Both in 90 mins of ashtanga yoga or 90 minutes of running you will have to overcome the quitter’s mind. That during 90 minutes of either activity you are probably going to question yourself ; “What was I thinking to do 90 minutes of yoga/running.” Something is going to hurt, some posture, or mile is going to be brutal, and you might start to lose your motivation. When doing anything physical you are going to run up against that voice in your head that is the pessimist, the nay-sayer. This is where running and yoga are similar. They are both working on the mind, more than on the body. Your body can do just about anything it is the mind that is often the limited factor.
When practicing / training 99% of the people are actually facing doubt, insecurity, worry, fear the “negative” self. The nay-sayer voice that around mile 16 tells you, “You can’t do it.”, is the same voice in yoga that will try to tell you you can’t come up out of a back drop either. The voice is the same, it comes from the same place and can be put to rest the same way no matter if it’s running or yoga. The yoga teacher, Tim Miller, likes to say “Experience is the remover of doubt.” Every time you run 5 miles, it erases the doubt that you can’t run 6. Every time you run 6, it erases the doubt that I can’t do 7. .
The surya namaskars are equivalent to the first mile of any run you go on. It’s the warm up mile, where you find your legs and the rhythm of your breathing. The standing poses are equivalent to a 5k (3 miles), it’s enough of a run on a busy day. The seated postures, up to Marichyasana are equal to about 5 miles. Right in the heart of what are commonly called the speed pump poses in ashtanga there is navasana, bhujapidasana, kurmasana. These are like mile 6, where you start second guessing yourself, and this crazy idea of staying fit. Mile 7 of a 9 mile run starts to smooth out just a bit as you start thinking you’re in the home stretch. Just like the poses baddha konasana, upavishta konasana, and supta padangsthasana do in yoga. You might think backbends are mile 9, but they are only mile 8, you must save enough energy after backbends to complete your inversions and come in strong to savasana. Savasana is equivalent to the cool down after a long run. You don’t just sit down after a long run, or you will quickly stiffen up. You will struggle just to get your shoes off later, if you don’t incorporate a good cool down. Savasana is necessary and so is a good cool down walk after a long run.

The rhythm of breathing, the rhythm of the legs and arms working together, and how the pessimistic mind doesn’t have to win out. Most runs and most yoga practices conquer negativity. Push through the rough spots and come out on the other end better for it. Staring down your inner self has a profound way of changing you. Running and yoga remove doubts by doing the things that you thought couldn’t be done.
Running tightens you, Yoga will save you from injuries and even burn-out. It will also give your running longevity. Ashtanga yoga is an excellent tool for building strength, flexibility, reducing anxiety, and keeping a person fit. To give an inner focus which often lacked and increased body awareness. Running tightens and stresses the body; it can be harsh and jarring. Yoga strengthens the entire body; lubricates each joint; deepens and calms the breath; and, in addition to all the physical and emotional benefits, is a deeply spiritual practice that makes us more mindful and peaceful.
Deep or diaphragmatic (as opposed to chest breathing) brings more oxygen deeper into the lungs, ultimately engaging the parasympathetic nervous system. When were are in “parasympathetic dominance,” the mind is calmer, the heart rate is slower, less stress hormones are produced, and perceived exertion decreases.
In “Going the Distance”, (again in Yoga Journal, though this one is available to read online), Nancy Coulter-Parker writes about increasing athletic endurance—what she defines as “the ability to persevere”—with yoga, which made her feel strong and capable. Through her asana practice she became intimate with her breath, and learned what pushing too hard sounds and feels like. Before yoga she felt like her body was an inanimate object outside of herself. Something that, for better or worse, hung dispassionately from her head. Yoga has and continues to reintroduce and reintegrate herself to herself.
Yoga helps athletes focus on what is going on inside the body. It is really good at honing that internal voice,” she says. And because Ashtanga is so physically challenging, she has been forced to cultivate the yogic practices of mindfulness, awareness and non-self.
Yoga is not an athletic endeavor. It is much more, and in some ways, more difficult (much like the practice of maintaining self worth apart from achieving the full expression of a particular pose). So while runners should be mindful of the practice they choose, the lessons yoga has to teach any athlete are many. The yoga’s tradition of interconnectedness where all things—including running—are as divine (and yogic) as you let them be.
Often, even our understanding of “concentration” is equated with a straining mental force. In meditation we begin to learn that real concentration depends on a light, delicate, patient kind of mental control, and in time this becomes an effortless, undistracted mindfulness. Both Ashthanga vinyasa yoga  and running, or anything else with a repetitive rhythm (like just breathing!), helps to enable that mind falling “into the moment”.

Based on the post by Stand and face the sun, Posted on 11/15/2013 and other online articles.
Related Online Articles:
BoulderRunning.com, “Runner’s Best Friend – Downward Dog,” by Katrina Mohr.
LA Yoga, “Running into Yoga,” by Ryan Allen
Yoga.com, “How Yoga Can Better Your Running Technique,” by Maia Appleby
Yoga Journal, “Yoga for Runners,” by Baron Baptiste and Kathleen Finn Mendola
“Running Buddahs ” Christopher J. Hayden wrote and produced a 1992 documentary on the the monks of Mount Hiei and John Stevens wrote the book The Marathon Monks of Mount Hiei, published by Shambhala Publications.

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yoga class and workshop schedule december 2014 into 2015

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class schedule from December 2014 and onwards (2015)

Ahimsaka extended his stay at the Gedong Gandhi Ashram in Candidasa, Bali-east and will dedicate his time to teaching according the following schedule at this ocean front location.

-every Monday* & Wednesday ; 4pm – 5.30pm hatha yoga

-every Friday & Sunday ; 4pm – 530pm yin/pratyahara yoga

-every morning 7am ; sun salutations and variations, yoga-puja for and with the ashram members, more than occasionally open to ashram guests and visitors. Designed to support a self-practice and to enkindle the inner-fire or our solar energy.

(please inquire if classes are open before hand with Ahimsaka)

hatha2ashtanga workshop (long weekend)

every first and third friday of the month
(see information below)

ashtanga vinyasa immerison workshops
(see information and dates below)

for more information & inquiry about the workshops @
http://www.baliashramyoga.com or

– for additional (private) yoga sessions at the ashram please inquire with ahimsaka; available time slots 10am to 11.30am
(or other slots maybe created depending on the situation/ not available during workshop and retreat).

additional (private) yoga sessions can be personally catered to your body-mind needs, using yoga (asana, pranayama, meditation) as therapeutic skills, or to create some more time to explore the different aspects of yoga or target different parts of your complete body**. The classes can be shaped onto a focus on asana (classical-, vinyasa- or yin-style), pranayama and/or meditation. The classes can be for one person or more, and can be used for the ashram guests if they desire more yoga.  

* if workshops are happening these afternoon sessions will be tuned in with the workshop and focused on yin/pratyahara yoga
**Alternatively the classes can be aimed to assist with different activities as diving, surfing or a mysore-style format.

>>> hatha2asthanga workshop >>>
twice a month, every 1st and 3rd friday of the month***
(***except when dynamic hatha retreats and asthanga vinyasa immersion workshops are scheduled)
This twenty hours workshop is a middle path between the dynamic hatha yoga retreats and the asthanga vinyasa yoga workshop. It follows the same structure as the ashtanga vinyasa workshop but allows for more openness and diversity in the classes. Depending on the participant preference and needs it can be individually catered towards a more strengthening ashtanga vinyasa practice (set out by Sri Patthabi Jois), or personal designed sequence to (re-) establish a yoga self-practice for in depth exploration of the practice. Ashtanga vinyasa yoga has it roots in hatha yoga, and both share the same source, the 8 (astau) folded path of yoga written down in the yoga sutras by Patanjali. This exploration will cover all the limbs of the 8 folded path of hatha yoga. The yoga practice has been designed to awaken the inner fire of yoga, which is the thread that weaves through the classes of yoga offered in this workshop. To bring out positive changes in our body,mind and life we must enkindle our inner fire. The workshop is hosted at the Gedong Gandhi Ashram and offers a sublime space for self-reflection and self-realization. This exploration workshop is for anyone who likes to move a bit deeper within, to builld a foundation for a yoga self-practice or just wants to immerse into three full days of yoga to balance body/mind.

Hatha yoga creates an understanding of our solar (ha), and lunar (tha) energy in our body and mind and to use both in our (asana) yoga practice and beyond. The Ashtanga Vinyasa sequence has an equal focus on lengthening and strengthening the body. In the hatha into ashtanga workshop we take both angles and join them together as a starting point into our own personal practice. The Ashtanga Primary sequence is used as inspiration for the on going journey into yoga and working our complete body/mind.
The early morning classes will establish a set sequence of yoga asana for you to take up as a self practice. This sequence will have the same structure as the primary series and can be used as a preliminary into the primary sequence, it could also be used as a therapeutic alternative depending on the current body/mind needs, or as a complimentary sequence targeting specific areas of the body/mind that need more attention and development to help facilitate the primary sequence. The mid morning classes will target specific area’s of yoga asana as back bending, inversions, hip-opening, core-strengthening and vinyasa. The mid afternoon session is questions and answers and could cover more the theoretical aspects of yoga. The late afternoon session will be focused on pratyahara yoga; sense-withdrawal, concentration and meditation techniques integrated with the breath and yoga asana. This workshop can be used as in introduction, preparation or exploration into the ashtanga vinyasa yoga as well.

Ashtanga vinyasa is a more strenuous yoga practice, and meant to be heating and purifying the body/mind. Both hatha and vinyasa yoga have many therapeutic aspects in them and are meant to be a (w)holistic practice, targeting the complete body and mental body. The first guide line is always to move within the limits of your own body. Learning to listen to your own body (and breath). From there we explore these limits, taking them as frontiers rather then limitations, and going beyond any set expectations you maybe have of your body/mind.

>>> Hatha2Ashtanga >>>

Format: (meals and puja times etc are according the ashram schedule)
” 6.30 am to 8.15 am: Ashtanga inspired Led class
” 10.15 am to 12 noon: special class
” 3 pm to 4 pm: Q&A Discussion
” 4 pm to 5.30: Yin-yoga/Pratyahara yoga- targeting connective tissue, sense-withdrawal,
breath-work, meditation. (open to non retreat’s participants)

Ashtanga Vinyasa Immersion workshop

An immersion into ashtanga (-vinyasa-) yoga for beginners, the curious and the ashtanga
practitioner who wants to explore and deepen their self practice. Inspired on; but not limited to, the ashtanga vinyasa sequence of Sri Patthabi Jois

dates 2015
23-27 April
4-8 July
15-19 July
24-28 October

(can be combined with the dynamic hatha yoga retreats happening prior to these dates)

A full yoga program covering all the 8 limbs (Ashtanga) of yoga according to the yoga sutras. 3 days of exploration and with the focus of establishing, or fine-tuning, your own yoga practice. Not only the yoga asana, but as a whole (holistic) life style. Depending on where you are with your body and mind the sequence can be modified, adding or skipping asana (or vinyasa), and with additional classes specialized in hip-opening, back-bending, vinyasa, and “yin-yoga for ashtangi’s” (weaving the limbs of the 8/astau limbs of the yoga practice into the physical asana practice) to supply you with more technique, information and practice. Early morning classes are built around the “primary ashtanga sequence”, sun salutations, the primary asana sequence working the whole body/mind. The late morning classes are more of a workshop based class, which target specific parts of the body and mind and go deeper in some of the hatha/ashtanga yoga technique and asana. The late afternoon classes are “lunar-energy” style asana (3rd limb) classes, based of sense-withdrawal “pratyahara”(5th limb), breath exercises (4th limb), concentration techniques (6th limb), elements of yoga nidra and meditation (7th limb). The afternoon session center around the “sukham” part (ease/joy) of the yoga asana, and to apply that into the morning classes, creating sthira (steady/balanced) and sukha within the asana. Making Self-expression part of the whole.

The ashtanga practice is definitely a more strenuous practice, and meant to be a “purifying” practice, the first guide line is always to work within the limits of your own body. Learning to listing to your own body (and breath). From there we explore these limits, taking them as frontiers rather than limitations, and going beyond the set expectations you maybe have of your body and mind.

Ashtanga Format: (meals and puja times etc are according the ashram schedule)
” 6.30 am to 8.15 am: Ashtanga primary Led class
” 10.15 am to 12 noon: special class
” 3 pm to 4 pm: Q&A Discussion
” 4 pm to 5.30: Yin-yoga for Ashtangi’s – targeting connective tissue, sense-withdrawal,
breath-work, meditation. (open to non retreat’s participants)

commends on the previous ashtanga vinyasa immersion workshops and dynamic hatha retreat 2014, at the Gedong Gandhi Ashram.

Alison Worthington (Australia)

I felt truly blessed to have found the Gedong Gandhi Ashram and this retreat during my visit to Indonesia this year. The retreat and the peaceful location provided me with so much inspiration for my yoga practice. The Ashtanga practice was very challenging but was delivered so capably and with such generosity of spirit by Ahimsaka. I wish I could stay longer in his company to mine more of the riches of Ashtanga yoga with his guidance. Everything else in the retreat was just a bonus on top for me. The beautiful community meals, being invited to join in puja, and the afternoon Yin practice filled my days so wonderfully. I want to congratulate Ahimsaka, Rudi, Jackson and all of the Ashram crew and members for welcoming us retreat guests so warmly. Huge thanks also to my fellow yoga students Naomi, Lissette, Rudi, Olivia and Nico (and Elke!). We shared some very special times in our practice, the warmest and friendliest I have ever been part of. I felt very comfortable and encouraged by you all.. thank you for the smiles.. and thanks in advance for all the photos!

Naomi Koster (Hatha) from the Netherlands

Let me start by saying that I had an amazing time in the ashram during the yoga retreat! First of all, the ashram itself was wonderful. Its location next to the ocean, the wide set-up, with several bungalows not too close to each other and the yoga place in the middle make this a very peaceful place to stay. Since my bungalow was near the sea,  I woke up every morning with the sound of the waves, which is a good way to wake up! Also the ashram members made me feel very welcome from the beginning. Everyone seems very relaxed and open to other people. I liked the ‘communal’ meals, with all the guests of the ashram together and besides that the food itself was delicious. I really liked to taste real Indonesian food. In total I stayed for three weeks in Indonesia, but the food at the ashram was the best food I had! The bungalow itself was also nice. I especially liked the hammock outside and the fact that we got tea or coffee at 3 each day to enjoy on our terrace. The only (minor) point of improvement (yes, I promised I would give a few!) is that the mattress was very thin, which made the bed not the most comfortable one I’ve been in. Related to that, one more thing to make it reaaaally comfortable would be to have hot water to shower. However, I hardly had that anywhere on Bali and the temperature outside is warm, so it is not a very important point.
Then of course, the yoga retreat. As a yoga beginner, beforehand I was a little bit scared the level would be too high for me. However, immediately during the first class I found out that level didn’t matter. Since Ahimsaka is such a good teacher and the yoga group was small, everyone could do the class at their own ‘capacity’. I really liked that we just did the whole sequence in once instead of taking one part each day, because this way, I could see improvements much better and I could get used to the sequence so I could practice it at home as well. Ahimsaka had adjustments to the sequences for every level, which means for me that I now know some variations to poses that I’m not flexible enough for. The programme of the ashtanga retreat was also very well balanced. I liked the fact that it was quite intensive, with three classes each day starting at 6.30, and I really liked the midmorning ‘workshops’ where we got into much more depth on specific elements.I think the small group size was a big advantage, because that makes it easier to connect with the other people in the group and also to help each other during the yoga classes I also appreciated the ‘question and answer’ hour a lot! I found it very useful (30 minutes practice to do at home) and inspirational (background and mindset of yoga).
So overall judgement is a 9 out of 10 I would say! I really enjoyed my stay and if I want some time for myself, to do yoga and relax, I will definitely come back. Also, I’ve been continuing the yoga practice at home, alternating between the whole sequence and the 30 minute one, feels great!

Olivia and Nico (France)

“It was a great experience. The Gandhi Ashram is a wonderful place where you can feel spirituality and quietness. The members of the Ashram are lovely. Ahimsaka is a amazing teacher, living according his practice, enthusiastic, careful, generous, always guiding us to go further than our limits. He has an ideal balance between physical practice and interiority. A great teacher !!!
The Schedule was great, a lot of practice, that was perfect.
We really appreciated a lot than you finally find the arrangement with Kelapa Mas, letting us having this wonderful experience despite the fact we couldn’t stay at the ashram. {Due to Ashram’s strict married couples requirement. -Ed}
The class in the water palace was great, it was lovely to take us there. Thank you also for taking me to the healer who was helpful for my foot.
Just a few ideas to make this stay really perfect :
Maybe a week of practice or 5 full days could be better and a  vegetarian diet as it is written in the wall (Gandhi’s words) and according the yogic rules of non violence
Thanks you to all of you, Take care and go on with this peaceful and compassion spirit of the Ashram, We hope meeting you again

Kinds regards, Olivia and Nico
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B A L I  A S H R A M

dowload pdf-file for all information; 2014Program – BAYR V1_8 Plus Banking

In 2014, our 5th year of bringing yoga groups to the Ashram, we are moving
up a gear with eight retreats, with more dates and more yoga choices! We
still offer rare retreat experiences of yoga with our exceptional international
and local teachers at where yoga truly belonged – at a ‘living and breathing’
Ashram. The new Ashtanga Hatha Immersion extends our Hatha Retreats and
should resonate well with serious yoga aficionados. Seaview bungalow style
quarters, sumptuous meals etc. plus our commitment to good value have
made these retreats compelling, even to the budget conscious, judging by the
many discerning yogis periodic returns.
29 Mar–5 Apr* Hatha**/incl. Nyepi*** Jennifer Isaacson
5 – 9 Apr Ashtanga Hatha Immersion Ahimsaka (Edme)
28 Jun–5 Jul Hatha/popular slot, book early Yvonne Haddleton
5 – 9 July Ashtanga Hatha Immersion Ahimsaka (Edme)
23 – 30 Aug Hatha/popular Ashram duo Kawi & Ahimsaka (Edme)
30 Aug–3 Sep Ashtanga Hatha Immersion Ahimsaka (Edme)
25 Oct – Nov 1 Hatha/last for the year Haddleton/Kawi&Ahimsaka
1 – 5 Nov Ashtanga Hatha Immersion Ahimsaka (Edme)
*start/end dates refer to check-in/check-out dates. Late check-out 2 pm on Day 7 for Hatha
**Hatha Yoga – asana/vinyasa/pranayama/nidra while also delving into its spiritual context
***Bali’s New Year’s observed as a Day of Silence – refrain from man-made ‘disturbances’

at Gedong Gandhi Ashram, Candidasa, Bali
( for its location, on Google Map search ‘Gedong Gandhi Ashram’)
or Email: baliashramyoga@gmail.com

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Ashtanga Hatha Immersion 2014

3 day ashtanga hatha immersion 2014 dates (3 days, 4 nights)

6 – 10 April 2014

5 – 9 July 2014

23 – 27 Aug 2014

2 – 5 Nov 2014

at Gedong Gandhi Ashram, Candidasa, Bali, Indonesia.

more information soon,

An immersion into ashtanga hatha yoga for beginners, for the curious and also for the ashtanga
practitioners who wish to explore and deepen their self practice. Inspired by, but not limited to,
the ashtanga vinyasa sequence of Sri Patthabi Jois.
Focus of these 3 days is to establish or fine-tune your own practice based on the ashtanga
primary sequence. Depending on where you are with your body and mind the sequence can be
modified, adding or skipping asana’s (or vinyasa’s), and with additional classes especially in
hip-opening, back-bending, vinyasa, and yin-yoga for ashtangi’s (weaving the limbs of the 8
astau/limbs of the yoga practice into the physical asana practice). There will be self practice
classes (working on your own pace and asana’s, the so called mysore style) and classes
practicing together with the group (Led classes). The special classes are to help you further in
your practice, supply you with additional information and asana’s, and a better understanding
of the ashtanga yoga, and going beyond the merely physical aspect. The ashtanga practice is
definitely a more strenuous and intensive practice, as it is meant to be a purifying practice.
However, the first guideline is always to work within the limits of your own body. Learning to
listen to your own body (and breath). From there we explore these limits, taking them as
frontiers rather than limitations, and going beyond the set expectations you have of your body
and mind.
Ashtanga Format*:
*for this immersion course you can decide which classes you wish to attend, depending on what
you want or think would work best for you. This can be discussed in advance/at the retreat.
1. Pre Breakfast Class: mysore style or Led class
2. Post Breakfast Class: mysore style or Led class
3. Early Afternoon Class: Special class. Hip-opening, back-bending, vinyassa
4. Late Afternoon Class: Yin-yoga for Ashtangi’s: targeting connective tissue, sense-withdrawal,
breath-work, meditation.

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ashtanga hatha yoga sadhana

ashtanga hatha yoga sadhana
“yoga changed my life; ashtanga changed my yoga”
There is lots of misunderstanding around all these terms, maybe “sadhana” is the most straight forward one; Sanskrit for practice. A sadhaka is a practitioner. The other terms have different meanings depending on who is asked. Ahimsaka is not interested in categorizing or labeling any of these words. Next to the yama & niyama’s there is only one more “rule” in yoga; no dogma’s! Yoga is more going against traditions, rather to establish them, it is learning about your tendencies, your habits. Same applies for society and its tendencies. Yoga is honoring the diversity of nature. It is about body (mind & breath) awareness and karma. We are all different yet the same. That is yoga (sanskrit for “to yoke, or union”). Hatha, coming from Ha and Tha, meaning Sun and Moon, the two opposite energies of the body, the pingala and the ida nadi’s (energy lines in the body). Hatha yoga’s purpose is to join those 2 forces, creating synergy and a stronger more balanced (kundalini) energy. The system it uses is based on the 8 folded path set out by Pantanjalim.  Asthanga referring to the eight fold path of yoga, is in that way the same as Hatha yoga, using both the same foundation.
Pattabhi Jois created a beautiful asana (Sanskrit for “to sit, or to take a seat”) sequence, linked together with vinyasa (sanskrit for” to place in a certain way”) and the breath (calm deep breathing) from his own experience and his knowledge from his teacher Krishnamacharya (who also taught B.K.S. Iyengar). The sequence is a system (a system in a system), and developed into what is now know as the primary series, intermediate series (2nd ) and advanced A, B,C, D. The Sanskrit name for primary series is “yoga chikitsa”, meaning “to purify’. The main purpose of this sequence is to purify the body & mind and prepare it for- and developing a yoga practice. The 2nd series is named; “nadi shodhana”; and its purpose is to strengthen the body. The next series are called Sthira Bhaga (sublime serenity) from where the sadhaka (practitioner) enters into realms of being a yogi..and receiving the benefits it brings with it. It are not only the asana’s that are linked together here, all the different limbs of yoga are joined together within the sequence. The breath is opening up the body, is calming the mind, is working on the focus, the yama’s & niyama’s are contemplated, and within all this intensity the ego drops away. The great thing about  practicing a sequence is that the students can do it on his or her own, developing a home based practice. Centuries ago a yogi used to seclude him or her self, completely devoting to the yoga practice. A set sequence enables the student to this again.
Ahimsaka’s own morning practice is the Ashtanga Series  taught by his teacher Balu Thevar. Which is slightly different from the sequence taught at the  KPJAYI institute. The classes Ahimsaka conducts are inspired on the Ashtanga sequence and Hatha yoga. They can be complimentary to a practice, or go more into depth of certain aspects of the practice. The 3-days “ashtanga immersions”, are much more focused on the ashtanga primary series. Please refer to the schedule for the focus and content of the classes.
the following information is a guide line for the more ashtanga primary series focused classes;
Modifications in the primary sequence;

  • variation on utthita hasta padangustasana A; not bringing head to knee.
  • variation on utthita hasta padangustasana C; bringing knee to head, leg higher.
  • added vrksasana (inbetween utthita hasta padangustasana D and ardha baddha padmottanasana).
  • added janu sirsasana D, or parivritta janu sirsasana, after janu sirsasana C.
  • added variation on supta padangustasana after supta janu sirsanana C.

Do the poses for yourself for a couple of times, become aware of their effects, their benefits and then decide for yourself if you think you want to keep it into your own practice.
Options in practice;

  • Complete vinyasa; doing complete vinyasa back to samathihi. (standing pose)
  • Full vinyasa; after each half asana, doing a vinyasa back to downward dog and back into the asana again (in to the pose vinyasa – right side – vinyasa – left side – vinyasa out of the pose)
  • Half vinyasa; after each complete asana doing a vinyasa back to downward dog and into the following asana.
  • No vinyasa

When and where to stop;
Ahimsaka encourage the student to listen to his or her own body; the body will tell you when to stop. The ego is the one that often forces the body into an asana. The sequence can be learned by asana apart or as a sequence together. With the first option the students masters one asana first and then moving to the following on. The later option, taking the sequence as a whole, the student works on mastering the whole sequence, doing the asana’s he or she is able to do, and for the ones that are not possible yet; doing alternatives asana’s or leaving them out.
Personal modifications and variations;
Depending where the student is in his or her practice, Ahimsaka can give modifications, variations and suggestions, to enable the student practice and tailor the set sequence to the student.
Props or not;
Props can be very useful, they can teach a student a lot about the asana and about his or her own body and mind. The guide line Ahimsaka uses is not to get depended on the prop. Use a prop on alternate days for example. A prop can be anything that supports the student with the asana; a block, a belt, but also a mat, a hot room, a mirror and also a teacher.
LED class and Mysore style class;
Led class; a teacher is leading a class, and the students follow uniformly.
Mysore style; the student practices on his or her own pace, a teacher will assist (adjust) were necessary.
for more information; http://en.wikipedia.org/wiki/Ashtanga_Vinyasa_Yoga , http://kpjayi.org/
“And do not forget; do not make the method an end in it self!”

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