A Fresh Start
2 January to 13 January 2024
An 11-days New Beginning retreat with Isabella Nitschke
Begin the New Year with this retreat that’ll allow you to start anew, refresh your energy and set good habits for the months to come. Immerse yourself in the key concepts of Ashtanga yoga and how these run as a red thread throughout the sequences. Learn how simple practice routines and breathing exercises can improve your physical and mental wellbeing. Explore the fundamental philosophical aspects of the practice and how to introduce these into your daily life.
By returning to the foundations of Ashtanga yoga we look at how to make what seems difficult easier. Through gaining a better understanding of what we are doing on and off the yoga mat and why we are doing it, we can learn to develop a healthy, sustainable practice over a long period of time. The retreat is beneficial both to seasoned practitioners of Ashtanga yoga as well as beginners.
The week will feature mysore style self practice sessions/ led classes. Each afternoon class will include either asana technique or lecture and discussion on a yoga philosophy theme. Afternoons are ended with a guided relaxation and shorter meditation or breathing exercise. The schedule below is an outline of what to expect but we reserve the right to alter the content and themes of the classes to suit the group and the practitioners present.
Morning practice - 8am
Afternoon workshop - 4-6pm
Tuesday 02/01 - welcome gathering
Wednesday 03/01- Presence in breath, body and mind
The purpose of all yoga is to quieten or still the mind – “Yoga citta vritti nirodhah”. How we breathe may affect how we think and how we feel. In his class we explore how different breathing techniques (in motion and stillness) have an impact on our physical and mental states, how we can alter our reactions by regulating the way we breathe and how we can become more present. The aim is to help participants improve the relationship to their breath, to learn how to self-regulate and to gain a deeper understanding of the role of the breath in their yoga practice and daily life.
Thursday 04/01 - Grounded and stable
This class looks at how to create a good foundation for a stable practice, how to be grounded and steady on our feet and in our head. We look at the importance of the standing sequence in Ashtanga yoga and how we use our feet and legs is fundamental to laying a good foundation for what will come. We also look at how to find variations and adapt the practice in the most suitable way for each individual in order to progress safely in the practice.
Friday 05/01 - Awareness
The first and second limb of Ashtanga yoga - Yama and Niyama – often end up in the shadow of the third and fourth limbs (asana and pranayama). This class looks at how the practice of yoga needs to include these first two limbs for it to be called yoga. We explore how we can to relate to each of the five Yama and Niyama and how to mindfully include them into our daily lives.
Saturday 06/01 - Strong and Light
We explore the connection of Bandha (locks) and their relationship to the breath, asana practice and life energy (prana/apana). We specifically explore the balance between mobility and strength in different asana, the transitions in between and how to create lightness in the practice.
Sunday 07/01 - Day off!!
Monday 08/01 - Spaciousness
The pressures and stresses of life may make us feel cornered or trapped. Uncomfortable asana or fear of making certain shapes with the body may cause tension and compression. In this class we look at how to create space in our movements, in our breath and in our mind. We particularly look at making space for the spine and its natural curves in back bending and how to practice in order to prevent future pain or injury.
Tuesday 09/01 - Dedication, Determination and Devotion
Kriya yoga – the yoga of action – includes the concept of Tapas, Swadhyaya, Ishvarapranidhana. How can we stay motivated, keep learning and have faith in the process of the practice even after many years of practice? What is the purpose of what we are doing? We explore how to stay curious, how to overcome obstacles and adapt to changes in life and our practice. The class is interactive and we exchange personal experiences and advice.
Wednesday 10/01 - A different perspective
We play with inversions and look at how to safely be on our head. We explore how approaching things from a different perspective can be refreshing and how an open mind to keep learning can be our best friend for a long term practice.
Thursday 11/01 - New moon day - NO MORNING PRACTICE!!
Evening gathering in the afternoon with guided relaxation.
Guided class in the morning.
Free time in the afternoon.
9.00 am Simple breakfast.
Checkout before breakfast.
Isabella Nitschke is the owner and manager of Ashtanga Yoga Malmö based in southern Sweden where she runs a daily mysore programme. She found yoga more than 18 years ago following a running injury and the practice has since helped her improve her health on many levels. Isabella has Sharath Jois’ blessing to teach the primary and intermediate series of Ashtanga Yoga and has assisted him twice at his shala in Mysore. Isabella has in the past 13 years been returning to India regularly to practice, study and to further develop her chanting skills and studies of yoga philosophy and Sanskrit.She has also had the privilege of studying with teachers such as Rolf and Marci Naujokat, Richard Freeman and Mary Taylor, Eddie Stern, David Swenson, Maty Ezraty and Susanna Finocchi.
Isabella is also a qualified yoga therapist for mental health, a lifestyle coach and relaxation therapist. She has devoted much of the past ten years to studying and exploring the effects of yoga on our nervous system and our mental health - in particular how the practice can help increase our resilience to stress and the ability to self-regulate. She is currently attending a 300-hr training in trauma sensitive yoga with Josefin Wikström in Sweden.
Isabella’s teaching style is inclusive and aims to create a safe space for all students. She follows a gentle approach with particular focus on breath to cultivate sensitivity and awareness of the body and mind. Isabella has over 20 years of experience from working in health and fitness worldwide and has studied both anatomy and movement mechanics extensively.
Prior to teaching yoga Isabella had a career in international politics which gave her the opportunity to live and work in many different countries and cultures. She speaks several languages fluently and is still very engaged in human and women’s rights which was her primary field of work. Seva (karma yoga) is an important part of Isabella’s yoga journey and is engaged in the work of several charities such as V-Care Mysuru and Odanadi.
Read more about Isabella at https://www.ashtangayogamalmo.se/en/about-us/teachers-e
Practical details about the retreat center
Currently the internet at the retreat is not reliable. If you are dependent on internet for work, we ask you to bring your own data on your phone, to which you can connect your laptop, if needed. Phones work very well. There is also a cafe 10 minutes from the retreat with good internet, however, it is a busy cafe and not very suitable for work.
Finca Naranjas previously called Cristoforo, our retreat centre is a very simple yet beautiful place, built by an architect named Denis Devaris, who had an intention to create a meeting point for Spiritual seekers. Built slowly over 30 years using volcanic rocks from the island, the rooms are all unique with their own distinct personalities featuring beautiful details and personal touches. Given the nature of these types of buildings, imperfection is to be expected with a plumbing system not quite up to modern standards! However, set right into the land with a wonderfully lush garden, Cristoforo really is an oasis in South Tenerife. When packing for your retreat, make sure you add warmer clothes. From December till March the mornings and evenings can be quite chilly. The rooms are not heated, but are equipped with cozy duvets and hot water bottles for the beds. All rooms are equipped with a water kettle.
The food served at the retreat will be mainly vegan and completely vegetarian, prepared freshly everyday by our wonderful retreat chefs. We try were possible to use local and organic products. We sometimes use eggs or dairy in the kitchen. If you have food allergies/sensitivities, please let us know. Gluten free options are available. We have a self service tea & coffee station for guest use and try to provide fruit for snacking during the day.
You have the option to enjoy your food either inside or outside in the beautiful garden.
Maximum number of students is 25.
Practice will take place inside the beautiful wooden garden Shala. Savasana is usually taken outside to make space in the Shala, especially during full retreats and occasionally afternoon workshops will take place outside. Make sure you pack warm practice clothes for Savasana.
Arrival day and check out.
The rooms are available after 3pm. The retreat starts with an introduction meeting at 5pm, followed by dinner at 6.30pm. All students should aim to arrive for the introduction meeting. The first practice is on Wednesday morning and the last practice is on Friday in the morning. The check out is on Saturday at 9am.
We have 4 different accommodation options. The list below shows the rooms that are available to book.
Please note that this is an 11 days retreat.
The premium rooms are the largest rooms at the retreat. These rooms have attached indoor bathrooms.
Shared: 1965 GBP
Currently available: Venus, Casa Blanca
Single: 2435 GBP
Currently available: Casita 2, Palmera
The standard rooms are smaller than the premium rooms. These rooms have attached, indoor bathrooms. La Granja is a house with two rooms which share a bathroom.
Shared: 1650 GBP
Currently available: Ficus
Single: 2120 GBP
Currently available: La Granja 1, La Granja 2
The budget rooms are the smallest rooms at the retreat. Some of the rooms share bathrooms, a few of them are outdoors bathrooms. In a few of the rooms there may have disturbance from the road.
Shared: 1415 GBP
Currently available: Pino de Oro
Single: 1885 GBP
Currently available: Sold out!
Dormitory ( 3 persons sharing)
The dormitory is a spacious room for 3 persons. It has an attached bathroom.
Shared 1225 GBP
Currently available: La Huerta, Danae 2 (1 female spot available)
The accommodation price is all-inclusive (includes accommodation, all meals and yoga). There is an option to pay a deposit of 50% of the full amount to secure your place. The deposit is non-refundable and the balance must be paid at least 4 weeks prior to the start date.
Please note that we have a limited amount of single rooms for this retreat. Before booking a single room confirm availability with us on email@example.com.
To book this retreat, follow the link below and complete the form to make your payment.
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