3-week morning challenge: intensive pranayama morning practice and sattvic detox diet with Amanda
Mar 13 – Mar 31, 2017
mo – fr 8.30 – 10.00
Please register here (please note the name of the course you want to register for and your name and surname).
Join our 3-week pranayama morning challenge; 3 weeks of sattvic detox diet and fasting (optional and depending on experience) and Pranayama, the yogic art of breathing.
‘Prana’ means ‘vital energy’ or ‘life force’. It’s the vital principle, the force that makes up the entire cosmos, that vitalizes and holds together the body and the mind. In the yogic understanding of life and manifestation prana is the key principle of existence. Without prana there is no life. Our principal sources of prana are food, sun and breath. It’s clear that a long winter, indoor life, bad eating habits and poor breathing leave us tired and exposed to disease. Pranayama teaches the expansion (ayama) of the vital energy (prana). As the breath is considered the external manifestation of the prana, by expanding, controlling and directing the breath we can gain mastery over prana, thus learning how to vivify and rejuvenate the body, harmonise the energies moving in it (the pranic body), prepares the body-mind for the awakening of the chakras (psychic centres), create a solid bridge between the body and the mind and open the doors of our mind to other states of consciousness.
Our 3-week program will give you strong theoretical and experiential bases to apply the art of breathing to different aspects of your life and deepen both your physical and spiritual practice.
A full commitment to the whole 3-week period is necessary to guarantee fast group development and deep learning.
– Yogic diet and sattvic food: guidelines for a safe diet and fasting
– Anatomy of breathing
– Pranayama sanscrit terminology
– Yogic cleansing practices
– Asanas for pranayama
– Breath awareness
– Basic pranayamas: abdominal, thoracic and clavicular breathing, full yogic breath
– Exercises to expand the capacity of the lungs
– Exercises to relax and strengthen the diaphragm
– Breath and movement: dynamic pranayamas
– Mula bandha, jalandhara bandha
– Yogic understanding of prana and breathing, part 1: introducing the subtle body, nadi and chakra system
– Breath and emotions
– Introducing the eight classical pranayamas and their effects.
– Uddyiana bandha
– Kumbhaka: breath retention.
– Yogic understanding of prana and breathing, part 2: prana vayus (winds of vital energy)
– Prana vidya
– Classical pranayamas, advanced
– Kumbhaka, advanced
– Pranayama in the asana practice
– Pranayama for meditation
– Introduction to Swara yoga, brain breathing.
The program can be slightly adjusted to fit the group.
Sattvic Detox diet
There is the option to join Amanda and other group-members on a 3-week detox diet, which emphasizes the cleansing effects of the breathing practice.
Sattva is in Samkhya philosophy one of the three qualities or tendencies of manifestation, translated as “pure”. A sattvic diet can be described as food and eating habits that are pure, essential, natural, vital, energy-containing (full of prana), clean, conscious, true, honest, wise and respect the principal of Mitahara that recommends leaving a fourth of the stomach empty, filling the rest with 2 parts of food and 1 part of fresh water. Sattvic food is food that is life giving, purifies one’s existence and gives strength, health, happiness and empowers virtues such as ahimsa (non violence) and daya (compassion). That means local and seasonal vegan food, a diet based on ripe fruits and vegetables, with nuts, seeds, legumes and whole grains. No sugar, sweets or chocolate, salt, pepper, alcohol or fizzy drinks (only water or fresh made juices), no black and green tea, coffee, strong spices, garlic, onion and of course no processed food of any kind. A sattvic diet has a strong detoxifying effect but it means more than that. It challenges your consuming and eating patterns, develops mindful eating, compassion for other beings and the planet and stimulates your creativity!
To enjoy the diet/fasting experience begin eliminating stimulants (sugar, coffee, tea, spices) and meat gradually several days before starting. The first day of spring is a good moment to step into a month of transformation and rebirth. Taking your time to transition into and out of the cleansing time ease your body and mind into the new routine and out of it. Advice on diet and fasting will be given on the first day.
10-week shadow yoga course with Alexandra Kreis
“Introduction to Shadow Yoga”
Apr 21 – Jun 23, 2017
fr 16.30 – 18.00
To try out the style we offer open shadow yoga classes – Fridays, 17.30, Gelber Raum, 7/9/12€.
Shadow Yoga – short for ‘Hatha Yoga in Shadow Style’ – was founded by Shandor Remete.
It is a unique style, that has taken into account the western lifestyle, while at the same time staying true to traditional hatha yoga texts. The structural approach brings clarity and empowers the student to establish self trust, intuition, and a home practice.
Shadow Yoga derives from the thought that the sun and the moon (hatha yoga) create shadow when coming into contact with an object. Therefore the appearance of the body is nothing but layers of frozen shadows. In the Siva Svarodaya there is a chapter entitled: Yoga of the Shadow Man. It describes how to observe one’s own shadows and recognise the symptoms. Hence the name Shadow yoga.
The principles of self cultivation common to all other styles of similar art forms, ie. classical indian dance, martial arts and yoga, are present in shadow yoga. Chalanas or warm-ups reflect the birth of the practitioner into this life. The prelude leads into the subtle channels and a deeper and more refined understanding of the microcosm. Prana is what keeps us alive and is known as the vital force. Without an understanding of ujayi and Uddinjana Bandha, the centre of self (kanda) does not support the work, nor enhance the life force. Strong stances (often taken from martial arts) are there to support the life force and create the foundation of a balanced and healthy body. Simple asanas are held to deepen the preparatory work. With the finishing sequence the practitioner liberates themselves from the deep state of practice to return to the world of duality.
In this course we will start with the first prelude – the basic form of building strength in vital regions of the body. To build a sensible practice, the practitioner first needs to learn to reign in the limbs and fluidly synchronise the breath with movements, gain a good understanding of how to breathe in ujayi and learn the bandhas. Every class will finish with an easy asana and cool down exercises.
Alexandra was born in Germany and moved to Ireland for 14 years where she owned a studio and massage clinic. In her 20s she picked up yoga due to her critical health. In her 30s she got introduced to Ayurveda and its common health practices. After her first teacher certification (2002) she deepened her studies with Natanaga Zhander (Shandor Remete) and his wife Emma Balnaves through the Shadow Yoga practice. In 2009 she completed her Shadow Yoga Teacher training and is a dedicated teacher.
Please register here (please note the name of the course you want to register for and your name, surname and mobile number).