December yoga schedule 2018 Dili Timor Leste

Oráriu Dezembru December yoga schedule 2018

Yoga schedule for Dili Timor Leste December 2018

The 2nd 200hr plus, yoga alliance certified , yoga teacher training (YTT) by Dili Ashtanga Yoga will be starting in December. The program can be taken as a whole or modules (Yoga Anatomy, Yoga Philosophy, Yoga Methodology and Yoga Asana adjusting) can be chosen separately. The ytt can be a great tool to deepen your yoga practice and to create a solid practice. The schedule will be organised per student’s availability . For more information contact me per email ahimsaka.satya@gmail.com

The self practice of yoga is an important practice and is the foundation of self realization . All the classes in more or lesser extent are directed to this direction. The private classes can be used to get (re)started with a personal self practice and based on the individual needs of your (ayurvedic) body constitution to find harmony. Or as a preparation for any of the other group or semi group classes and they can be excellent for joining the mysore morning classes. For more information contact me per email ahimsaka.satya@gmail.com
Mysore style classes is an individual practice within in a group. You will share the dynamics and energy of a group class without having to adjust your pace or breath. You can come when you can, do your practice and leave when you are finished. It is a unique way of doing class and related to the Ashtanga yoga style. But not limited to it.

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.

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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.

Yoga workshop Bangkok 17 to 22 Dec

Ahimsaka Satya Yoga Sadhana
Open Yoga Workshop
17- 22 December 2016 @ Mon Yoga Shala, Bangkok

Opening into an inward practice (the self-practice of yoga)

An offering of various classes of yoga for developing your own yoga practice. The separate classes are the “LEGO” pieces of the yoga practice training (YPT) workshop which, when combined together into a workshop, can build a full and (w)holistic practice. Every class is a foundation on it is own, and will explore a part (or parts) of yoga in depth. Doing a workshop will give you broader access to the (self) practice of yoga, while attending one of classes will deepen your understanding. We need both, an overall view and more in-depth insight.
Schedule

Saturday to Thursday
Time
07.00-09.00 Ashtanga yoga
11.00-13.00 special class (Sat 17&Tue 20 Back Bend, Sun 18 & Wed 21 Vinyasa Technics, Mon 19& Thu 22 Hip and Arm Balance)
15.00-16.00 Q&A (Sat/Mon /Wed)
16.00-17.30 yin4ashtangi’s & pratyahara

Note: – Complete YPT workshop if all classes are attended (40+hours)
Ashtanga class is Ashtanga primary oriented
The classes will be taught in English with some translation into Thai
Length of class might be vary

Ahimsa-ka Satya
For more information and biography please check this website.
Class Descriptions:
Asthanga Vinyasa primary orientated :
The Ashtanga sequences* are used as a source of inspiration, in a not dogmatic but rather pragmatic style. The primary sequence has focus on both strengthening and lengthening, creating a more open and flexible body that is equally strong and flexible. Developing harmony between the various body parts, and balancing the body with the mind.

Saturday 17 – Thursday 22 December, 07:00-09.00
Ashthanga vinyasa orientated class will move from the guided, classic “western” type of teaching, (Led class where the teacher is guiding the class as a group and showing the poses of the sequence, the variations and modifications) to the more Mysore style approach during the week. The class is to be received in a playful way, trying, exploring, not expecting, and learning what is suitable for you and where you can take yourself. Take it as exploration and with the focus of establishing, or fine-tuning, your own yoga practice.
*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. Making Self-expression part of the whole. (Please come to practice with an empty stomach)
Special classes in back bending, vinyasa techniques, hip opening & arm balances:
These classes are more of a workshop style class, which target specific parts of the body and mind and go deeper in some of the hatha/ashtanga yoga technique. Within the class there is more time for practicing the techniques by means of repetition and trial & error. It are also the areas we all have to work on if we want to progress deeper into our yoga practice. It is here that we have to fine tune the balance between strength and flexibility, control and surrender, action and non-action. Elements of these special classes will be brought back into the morning Ashthanga classes to give more opportunity to practice.
Saturday 17 December 2016, 11.00-13.00 & Tuesday 20 December 2016, 11.00-13.00
Back bending; often it is not the spine that is stiff, but tightness in the hips, shoulders, hamstrings or abdomen that is preventing the spine to open up and finding its natural length and space. More over, the most limiting factor could be the mind, back bending can come together with fear and anxiety, or the opposite, no strength and no control. Especially with back bending we can say; “asana are being done by the body, but work on the mind”.
Sunday 18 December 2016, 11.00-13.00 & Wednesday 21 December 2016, 11.00-13.00
Vinyasa technics; brings it all together and without persistent practice we are not able to master it. It is here that we can create an unlimited variety of how to move in and out of poses, to play with both the lunar and solar energy and let them dance together. It has to become natural, and often it will seem magical, it is were we can see Maya (illusion) demonstrated when gravity seems defied. Especially in these classes it is a lot of trial & error, that is how we learn, plus keeping a playful attitude.

Monday 19 December 2016, 09.00-12.00 & Thursday 22 December 2016, 11.00-13.00

Hip opening & arm balances; open hips facilitate smooth Vinyasa, and is often the most frustrating part of our yoga practice. It seems also the storage of long lasting deep embedded “karma” are all in the hips. Lots of asana for opening the hips, and from there in, using the regained mobility to explore the more advanced asana of arm balances and related asana.
Yin-yoga for Ashtangi’s, pratayahara & meditation:
Saturday 17-Thursday 22 December 2016, 16:00-17.30
While in the “asana” during these yin (sense-withdrawal) classes, different facets of the 8th limbs of yoga are being presented. Sense-withdrawal (Sanskrit; pratyahara) is step 5 of the 8 folded path, and brings the “outer” disciplines together with the “inner” disciplines. Foundation of the class is active relaxation of the physical body with as focus to quiet the mind, which is often the most challenging and difficult part of our yoga practice. Various techniques will be explored. During a long hold pose (3 to 5 min.), these different tools are offered and practiced. As we all have different bodies, our minds are as different as well and we need different techniques for different situations. The slow and passive stretching together with the active relaxation helps to recharge the body and mind, and expels the waste products of metabolism* from an intensive (yang) yoga practice efficiently, minimizing soreness the next day. These classes are an important part of the workshop as to understand the yoga practice and are designed to compliment the morning Ashthanga practice. It is here we practice to move to the final step of yoga; “Samadhi”, realizing peace.
*These classes can have a strong cleansing effect on the body. Please drink plenty of water afterwards. Q&A Sessions:

Saturday 17, Monday 19, Wednesday 21 December 2016, 15:00-16:00
Before the pratyahara/yin classes, on 3 days there will be approximately 60 minute Q&A sessions for students who take the class as part of the yoga practice training (TPT) workshop. These classes are meant to tune the workshop to individual needs, and can go from anything yoga related, into Ayurveda, diet, and lifestyle. The key ingredient is how to integrate the yoga practice into your daily life, and bring your life into the sphere of yoga.
Prices :
We work in small groups and the space in the studio is limited, please register and purchase classes in advance to avoid disappointment;
Drop in, single class; 600 THB / 15 EUR (presale 1 week advance)
6x card; 3000 THB / 75 EUR, includes 1 Q&A session (presale 3 weeks in advance)
21x card; 7350 THB / 190 EUR, includes 3 Q&A sessions (starts now)

Prepayment can be done at the yoga studio or by online transfer, please contact us for further information. No refund, and prices are for the yoga classes only. Food and accommodation have to be acquired on your own account.

Optional/additional outings (not included in price):
Sunday 11: chatunrak weekend market
Tuesday 13: vegan lunch at May Veggie Home
Wednesday and/or Thursday 15: vegan lunch (Thai and/or ayurvedic) cooking class

Venue:
Is located in the Lat Krabang area of Bangkok, near the Pasea Mall and 5km
Suvarnabhumi international Airport. The airport train line station is close by and makes a convenient and fast connection with the city and airport.
499/302 AP Soi Lat Krabang , District Lat Krabang, Bangkok 10520.

On request we can provide vegan/vegetarian breakfast, lunch and dinner. Prices not included in the workshop rate.

Contact:
Mon; amf2554@gmail.com
Ahimsa-Ka; Ahimsaka.satya@gmail.com

For accommodation near the venue;
http://www.booking.com/hotel/th/nrc-residence.html

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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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Saturday yoga classes at Dili Wellness

Saturdays

Upstairs Studio @ Dili Wellness
The Saturday classes are an  extension of the wake up yoga classes throughout the week. 

6.30-8:30am = ashtanga primary series
This class will go back to the source and focus on the ashtanga primary series.

Price:

Drop-in = $20

10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

 

Saturdays

Upstairs Studio @ Dili Wellness 

5:00-7:00pm = back bend class
This class starts where the morning class ends, with back bending.  This class can be used to venture further and deeper into your yoga practice and is a good preparation for the Sunday morning classes.

Price:

Drop-in = $20

10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

*Ahimsa-ka prefers pre-registration for all of his classes.  Please pre-register by contacting him at: ahimsaka.satya@gmail.com,+670-7349-7678

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Sunday yoga classes at Dili Wellness

Sundays

Upstairs Studio @ Dili Wellness
The two hour Sunday classes offer more time to practice and explore your yoga practice in general (Sunday morning classes) or specific elements thereof (early afternoon vinyasa technics, late afternoon yin yoga with meditation and relaxation).


7:00-9:00am = morning yoga

This is a more advanced class, for a morning practice.  It is inspired by the ashtanga vinyasa yoga style, and depending on the level of the students, poses from the 2nd and/or 3rd ashtanga series can be practiced.


10:00am-12:00pm = introduction to morning yoga 

This is an ashtanga primary series introduction class.  This class is recommended for anyone that likes to come to the week day ‘wake-up yoga’ morning classes, and/or that that wants to be introducted to it to get more background information.


1:00-3:00pm = vinyasa technics
The early afternoon class is more of a hands-on practice class going into the vinyasa techniques such as floating forward and backward, lifting up into handstands, inversions, and more.

 

4:00-6:00pm = yin yoga
This class will wind down into stillness, with the focus being on active relaxation, breath work, and meditation, by staying longer in supported ‘yin’ poses.

Price:

Drop-in = $20

10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

*Ahimsa-ka prefers pre-registration for all of his classes.  Please pre-register by contacting him at: ahimsaka.satya@gmail.com,+670-7349-7678.

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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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