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.

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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.

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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.

yin afternoon yoga

Mondays-Fridays

Cafe Studio @ Dili  Wellness 

4:30-6:00pm = yin afternoon yoga

An hour and a half of a calming yoga practice focusing physically on connective tissue, especially hips and lower back, mentally on calming the mind to provide stillness, and energetically on the meridians (energy lines) interconnecting our complete being and creating awareness and wholeness.  Poses are held for longer periods of time, 3 to 5 minutes.  Props are used to make yourself comfortable.  The mind is eased into a state of letting go.  These classes can be used to maintain or regain mobility and openness in your joints, to unwind, or as a journey into meditation, all of which are complimentary and beneficial to a more vigorous yoga practice and a lifestyle where having stress is part of the norm.
Price:

Drop-in = $15

5-class pass = $60 (valid for 1 week only, for any yin or long wake up yoga classes)
20-class pass = $200 (valid for 1 month only, for any yin or long wake up yoga classes)

*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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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
baliashramyoga@gmail.com


– 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).
ahimsaka.satya@gmail.com


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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chandra namaskara

ahimsaka satya chandra namaskara

salutations to the moon
As there are many variations of sun salutations, there are also different variations of moon salutations. Often less know though, or mixed as variations within sun salutations.  The moon salutations add lunar energy to a solar energy dominated practice, create harmony, and can be a grounding, calming end to a session of sun salutations.
The following sequence of a moon salutation series, can be practiced as a stand alone practice, for a more grounding and calming practice. Or as a start for more “yin-yoga”, lunar energy, focused practice.  Where the classical sun salutations predominately alternate between forward bends and back bends, this sequence of moon salutations focuses more on side stretching and twisting. It is a complementary asana sequence, when combined with classical sun salutations gives full range of movements to the spine. 
Whereas the twelve positions of surya namaskara relate to the twelve zodiac or solar phases of the year, the fourteen positions of chandra namaskara relate to the fourteen lunar phases. In the lunar calendar the fourteen days before the full moon are known as sukla paksha, the bright fortnight, and the fourteen days after the full moon are known as krishna paksha, the dark fortnight. The name of each day introduces each asana and is used as a basis for learning the days of the lunar cycle. Doing both both the left and right site, all the lunar phases are being passed.
The lunar energy flows within ida nadi, relating to the para-sympathetic nervous system in our physical  body. It has a cool, relaxing and creative qualities. It has a introverted or mental force and is responsible for consciousness.
When practicing the chandra namaskara as a stand alone practice, honoring the moon, it is best practiced at night, especially when the moon is visible, or at dawn at the time of the full moon. Be aware of the different experiences giving by the changing aspects of the moon. Make sure the stomach is empty before starting the practice. Synchronize the movement with the breath and where the breath is in the body (where can the breath move freely and where is the breath restricted) while holding each position. For activating the ida nadi, start with the left leg first, and take the left side of the poses first. This will have a more calming and grounding effect. When in the “moon-pose” ( shashankasana, shashank also means moon in sanskrit as is the word chandra, also translated into hare or rabbit pose, or balasana, childpose, but in this variation keeping the hands to the front of the mat ), create a feeling of instant relaxation, surrendering the body and mind, and let the breath deepen. Visualizing a full moon shining over a dark blue ocean at night.
Suggested a slow practice of 3 to 7 sets.
Benefits;
Bringing the body and mind into a more calm, centered, peaceful state. Cooling for the brain and helps to eliminate anger. Side stretching helps facilitate the breath. Twists are purifying, stimulate the digestive system and give a nice massage to the internal organs. The asana help to relieve constipation, to release pressure from the spine and regulates the functioning of various glands in the body.
mantra’s accompanying the movements
1 om kamesvaryai namaha             salutations to she who fulfills desires
2 om bhagamalinyai namaha        salutations to she who wears the garland of              prosperity
3 om nityaklinnayai namaha        salutations to she who is ever compassionate
4 om bherundayai namaha            salutations to she who is ferocious
5 om vahnivasinyai namaha         salutations to she who resides in fire
6 om vajreshvaryai namaha          salutations to she who possesses vajra (the                                 thunderbolt) and is adorned with diamond ornaments
7 om dutyai namaha                         salutations to she whose messenger is shiva
8 om tvaritayai namaha                 salutations to she who is swift
9 om kulasundaryai namaha         salutations to she who is virtuous, respectable and                charming
10 om nityayai namaha                   salutations to she who is eternal
11 om nilapatakinyai namaha        salutations to she who is adorned with a blue flag
12 om vijayayai namaha                  salutations to she who is ever victorious
13 om sarvamangalayai namaha  salutations to she who is the source of all good                         fortunes
14 om jvalamalinyai namaha         salutations to she who is fenced with instant flames
the mantra (sanskrit for that what protects the mind) creates a back ground sound (noise), preventing other thoughts to arise, they create a vibration for the breath, a rhythm for the mind and a pattern for the body together with the movements.  The effect is a calming almost hypnotizing for the mind, making the movements go with ease and seemingly without effort.
breath; deep rhythmic breathing
round one, starting with left leg
pose 1 inhale and exhale, centering, moon pose arms forward on the mat, palms down
pose 2 inhale on knees hands at the chest, palms together
pose 3 exhale, left leg steps forward point hands and arms forward, palms together
pose 4 inhale take hands and arms to the sides, horizontal palms facing front
pose 5 exhale take left side first, left hand up, right hand down, stretching left side
pose 6 inhale back up, center
pose 7 exhale take right side, right hand up, left hand down, stretching right side
pose 8 inhale up and exhale left hand back, look over the left shoulder, right hand forward, twist
pose 9 inhale back to center
pose 10 exhale right hand back, look over the right shoulder, left hand forward, twist
pose 11 inhale back to center
pose 12 exhale hands together point hands and arms forward, palms together
pose 13 inhale, left leg goes back, on knees hands at the chest, palms together
pose 14 inhale and exhale, centering, moon pose, arms forward on the mat, palms down

round 2, same but starting with right leg and take right side first.
pose 15 inhale and exhale, centering, moon pose arms forward on the mat, palms down
pose 16 inhale on knees hands at the chest, palms together
pose 17 exhale, right leg steps forward point hands and arms forward, palms together
pose 18 inhale take hands and arms to the sides, horizontal palms facing front
pose 19 exhale take right side first, right hand up, left hand down, stretching right side
pose 20 inhale back up, center
pose 21 exhale take left side, left hand up, right hand down, stretching left side
pose 22 inhale up and exhale right hand back, look over the right shoulder, left hand forward, twist
pose 23 inhale back to center
pose 24 exhale left hand back, look over the left shoulder, right hand forward, twist
pose 25 inhale back to center
pose 26 exhale hands together point hands and arms forward, palms together
pose 27 inhale, left leg goes back, on knees hands at the chest, palms together
pose 28 inhale and exhale, centering, moon pose, arms forward on the mat, palms down

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pratyahara yoga

pratyahara yoga
no gain, no pain
Commercially known as “yin-yoga”, which is a branded name of saying “passive-stretching” or “staying longer in the pose”, is a practice to target the connective tissue in the body, especially the hip joints, the knee joints, the shoulders joints and the spine. With that, it also works on the meridians within the body, as they are related to the connective tissue. Easily said, connective tissue is everything that cannot be directly labeled as something else, and what is holding the whole body together. Visualizing the yang-yin symbol; the black area has a white dot, the white area has a black dot, everything is relative. Muscles are labeled more “yang”, as they create heat and movement, but they contain connective tissue (more yin) too, and at one point a muscle is named “tendon”. From the tendon the muscle connects to the joint (more yin), and wrapped around it to create firmness are the ligaments (yin). Joints have to be flexible but not to flexible, they create movement and at the same time they hold two connecting parts strongly together. There we have yoga. To stretch connective tissue it is necessary to stay longer in a pose, it is like braces slowly molding the teeth into a better form. A passive stretch molds the body into form. B.K.S. Iyengar uses the passive stretch (often with help of props; when the body is supported, the pose can be longer hold, at the same relax more, which takes the stretch more into the connective tissue rather then into the muslce) for the therapeutic benefits, (re) aligning the body into its natural and designed posture. The passive stretch also works on the brain and mind, by keeping longer in the pose, especially in combination with calm deep breathing, there is time to relax & reflect, calming the mind. Giving time to the mind to digest all the mental impressions of the day. Here the name “yin” comes in; the relaxation (which is yin), is counteracting the effects of the physical and mental activity of our everyday life (yang). It is still yoga though, finding balance, union and walking the middle path; meaning it is not that you just “collapse” into  pose, or can just fall a sleep (actually while sleeping the mind isn’t really resting, it is still working to digest all those impressions). The relaxation is being used to find that balance, with means of breath awareness and active relaxation. Actively the student is asked to relax body & mind, and ‘work’ the pose. This ‘active relaxation’ has multiple effects; as the body is relaxing, it has time to re-direct the energy first used for being active (working the sympathetic nervous system), it can use the energy now for other tasks that could not be done while active (working the parasympathetic nervous system). It gives time for the body to grow, heal, clean, repair, rebuild and strengthen. Active relaxation and passive & long stretching have great impact on the immune system and endocrine system,  targeting the body and mind, and gives better physical and mental health.
Prolonged periods of activity is stress, there are about 80 diseases directed related to stress. Prolonged periods of non-activity is sloth, many diseases are related to this too. Finding the balance between those is what yoga can do. A “yin” practice can be complimentary to a “yang” practice, and actually give more “results” in “gaining” mobility (flexibility). (if that is something you want to ‘achieve’) Active relaxation is actively letting go, Actively letting go of tension, actively emptying the mind. Saying active, does not mean “pushing”, neither forcing, it is again about finding the balance. It is like walking on a razor edge, the edge is so thin that you cannot see it.
Contemporary society tends into the yang mode of living; telling us to always go for the max, give 100% ( 200%?), to be in control etc. Multiple stimuli 24/7 outdoors and in doors. Fast food. Connecting and using all kinds of devices and machines, creating bad posture and using the body in ways it wasn’t design to do. All these factors creating high level of stress, with all it effects on the our total body. The “yin” approach is a very effective way to counteract the stress, it is not easy though.
Ahimsaka is taking the 8 limbs of yoga together into one asana practice, naming it after the “middle” step of the 8 limbs; pratyahara. Pratyahara is the cross road of that path, where we go from the outward and physically focused, into the inner and mental body. Turning the senses with in, we are calming the breath. Slowing down the breath, we are calming the mind. Taking longer time in the poses will gives us time to reflect and digest. Trying to get rid of the tendencies society is pressing on us; always gaining, always wanting, always needing more, reflecting “aparigraha”, the 5th yama, non-collectiveness, non-grasping. Trying the student to let go and to surrender to the present moment, taking time to heal, recharge and strengthen. Instead of wanting to gain something from this yoga practice, try to loose something.  Become lighter.
When you don’t gain now, you won’t be in pain later.
more information;
http://www.yinyoga.com
http://en.wikipedia.org/wiki/Yin_yoga

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