3-Week Morning Challenge: The Union of Śivaśakti
Embracing the two opposite polarities with Krishna Kumar K.

Sep 24-Oct 12, 2018
Mo-Fr 08.30-10.00
Studio Sonne
130 €

This 3-week intensive practice will integrate many yogic themes that fuse with dynamic vinyāsa sequences accompanied by clear alignment principles, different āsana and prāṇāyāma, including meditation and relaxation techniques as part of aṣṭāṅga sādhana, the eight steps of systematic yogic practice. It also includes important philosophical instructions that embrace the findings of modern science which are not limited to practicing on the mat, but are applicable in everyday life situation.

Week 1: Grounding

  • Fundamental principles of aṣṭāṅga sādhana.
  • Three forms of Śivaśakti energies.
  • Sūrya namaskār (sun salutation) I & II.
  • Loops and spiral rotations.
  • Basic alignments in the āsana: standing & forward bending poses.
  • Savitri prāṇāyāma (rhythmic breathing).

Week 2: Growing

  • Introduction to pañcakośa  (five bodies) and cạkra (the psychic energy centers).
  • Sūrya namaskār (sun salutation) III.
  • Basic alignment principles in the āsana: back bending & twisted poses.
  • Hathena practices for expansion of lung volume and capacity.
  • Bhastrikās and kapalabhati.

Week 3: Integrating

  • Contemplation of yamas, ethical moralities and niyamas, virtuous attitudes in daily life.
  • Sūrya namaskār (sun salutation) IV.
  • Basic alignment principles in the āsana: inverted and balancing poses.
  • Method of pratyahara (withdrawal of senses), dhāraṇā (concentration) and dhyāna (meditation).
  • Sukha purvaka prāṇāyāma

Find more information here.

Please register here.


3-Week Morning Challenge: Grow your Lotus
Morning Practice dedicated to Padmasana, the Lotus Pose with Amanda Morelli

Oct 15-Nov 02, 2018
Mo-Fr 8.30-10.00
Studio Sonne
130 €

Please register here.

Padmasana is the archetypal yoga pose and a great metaphor for the unfolding process of yoga itself. It gives various physical benefits: increases circulation in the lumbar spine, nourishes and tones the abdominal organs, strengthens the ankles and legs, and increases flexibility in the hips. More than this, it’s a powerful heart opener and like no other asana gives a deep sense of calmness, rootedness, stability and natural alignment. When mastered it quiets the brain and draws your awareness inside, transforming the body in the silent abode of the soul. Helpful in the practice of pranayama and meditation, it can be combined with other asanas in the advanced practice. Over the 3-week challenge we will focus on building strength in the knees, opening the hips and making the ankles and feet flexible. Padmasana is an advanced pose and should be practiced carefully to avoid knee injuries.

The course is not suited for yogis with knee problems.

Week 1

– Anatomy: feet and ankles

– Basic exercises to strengthen and soften the feet
– Basic exercises to strengthen and structurally balance ankles and knees
– Basic exercises to strengthen and open the hips
– The art of sitting: roots and growth in seated postures

Week 2
– Anatomy: knees and hips
– Anatomical patterns in hip openers

Asana practice for padmasana
Ardha padmasana

Week 3
Padmasana as the archetypical asana: about the meaning of asana and seated posture in the history of yoga

Ardha padmasana and padmasana in the asana practice – advanced*
Pranayama and meditation in ardha padmasana or padmasana

Find more information here.

Please register here.


10-Wochen-Kurs: Die Poesie und Symbolik der Asanas 
mit Julia Johannsen

09. Okt-11. Dez, 2018
Die 15.30–17.00
Studio Sonne
100 €

In diesem 10-wöchigen Kurs erforschen wir die symbolische Bedeutung der Yoga Asanas und ihren philosophischen Hintergrund. Die korrekte Ausführung und das Verständnis der Anatomie des Körpers sind von großer Bedeutung, damit die Übungen ihre ganze Wirkung entfalten können. Jede Woche richten wir den Fokus auf ein bestimmtes Asana, verkörpern es mit allen Sinnen, erforschen es geistig und öffnen ihm unser Herz. Innerhalb der fließenden Yogapraxis gibt es genug Raum, um stehen zu bleiben und die Poesie, Symbolik und Anatomie jedes einzelnen Asanas zu entdecken.

09.10. – Tadasana – Der Berg
16.10. – Vrikshasana – Der Baum
23.10. – Utthita Trikonasana – Das ausgestreckte Dreieck
30.10. – Bhujangasana – Die Kobra
06.11. – Dhanurasana – Der Bogen
13.11. – Paschimottanasana – Vorwärtsbeuge im Sitzen
20.11. – Ardha-Matsyendrasana – Halber Drehsitz
27.11. – Salamba-Arvangasana – Der Schulterstand
04.12. – Padmasana – Der Lotus
11.12. – Shavasana – Die Totenstellung

Mehr Informationen hier.

Zur Online-Registrierung hier.