Ashtanga Yoga - The Posture of The Body Is The Posture of The Mind
9 January to 16 January 2023
A retreat with Isabella Nitschke
“Ashtanga yoga - the posture of the body is the posture of the mind” - a week long immersion exploring the mind body axis of ashtanga yoga.
This retreat is open for all levels of practitioners – from beginners to advanced.
The week will feature mysore style self practice sessions/ led classes and afternoon workshops with specific themes, such as meditation, specific breath work and chanting classes. The week will also put special focus on how to keep a healthy and sustainable practice over time. Afternoon classes will cover mobility work, strength building exercises and look at injury prevention with the aim of creating an understanding for the function of the practice and different asanas.
Each day will end with satsang and sharing where questions can be asked and discussed.
Course daily Schedule
Morning mysore style class (5 days),
Guided Primary Series (6th day) 2-3hrs
(there may be a separate beginner’s session in case there’s a need for this)
Afternoon class with specific theme each day (2hrs)
Chanting and satsang (45min)
Monday 9/1 - welcome gathering
Tuesday 10/1 - Ashtanga Yoga - finding meditation within the practice
“It's so easy to get lost in the physical aesthetic of Ashtanga that the more subtle internal practice gets lost in the noise. Discussion on how to find pratyahara within the ashtanga practice, how to quieten the crazy mind and embrace the quality of a true practice.
Wednesday 11/1 – Breath and Bandha essentials
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, and how we can alter our reactions by regulating the way we breathe. We also explore the connection of Bandha (locks) and their relationship to the breath, asana practice and life energy (prana/apana). The aim is to give participants a deeper understanding their yoga practice with the intention of improving the relationship to the breath and learning how to self-regulate. The class ends with a guided relaxation.
Thursday 12/1 – The Vinyasa of Ashtanga Yoga
The practice of Ashtanga Yoga is built around the key concept of Vinyasa - or 'moving breathing system'. Isabella will be looking at the integral components of the Vinyasa system, breaking down the composite parts to give students a deeper understanding of its practice which in turn will allow for a more focused internal experience of Ashtanga Yoga.
Saturday 14/1 – A sustainable practice
This class covers how we keep a healthy practice over a long period of time. We look at how to create a good foundation for a stable practice, how to stay injury-free and how to stay inquisitive and motivated when we encounter difficulties on the path. We specifically explore the balance between mobility and strengths in different asana with focus on the hip, leg and lumbar spine region where injuries unfortunately tend to happen. We look at variations for different asanas and how to adapt the practice in the most suitable way for each individual situation.
Sunday 15/1 – Beyond Primary series – Intermediate series for everyone
Combining back bending, twists and hip openers Ashtanga Yoga’s Intermediate sequence (Nadi Shodhana) works to cleanse the nervous system and this introduction is for both inquisitive beginners and seasoned professionals. Techniques suggestions and ideas will be presented creating an accessible and fun gateway to the sequence.
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.
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.
Morning classes will be taught with maximum 16 students in each class.
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 Tuesday morning and the last practice is on Sunday in the morning. The check out is on Monday at 9am.
Cost: £950 GBP per week for shared accommodation and £1250 GBP for single accommodation. The 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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