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Yoga Shop
In the Yoga Shop in our Retreat House we gladly advise you in the selection of the appropriate yoga accessories: the most suitable cushion, yoga mats, meditation shawls, outfits and books according to your interests.
February 2013 Programmes marked with * are also recommended for yoga teachers.
All topics are part of the daily schedule:
6:00 am Morning meditation, mantra chanting and spiritual reading. 8:00 am Yoga class with energising yoga poses and breathing exercises. 10:00 am Vegetarian brunch. Afterwards, there is time for a sauna, a massage, a walk along one of the hiking trails or sit back and read a book on the sunny terrace. 2:00 pm Workshop or lecture. 4:00 pm Yoga class. Feel your body becoming more flexible, your breath calmer and your mind clearer. 6:00 pm Vegetarian dinner. 7:30 pm Silent evening meditation and mantra chanting followed by an interesting lecture. You may like to to drink some herbal tea and retire early to bed.
During the week and at weekends we offer two sets of topics. You can participate in both at no extra charge. >> Rates
Mon 28.1 / 4pm - Fri 1.2 / 4pm
ASANAS – STRENGTH AND FLEXIBILITY Classical asana variations with individual guidance
Easy variations leading up to the twelve basic postures. Advanced variations aimed at making the body more supple and allowing progress in the basic postures. In the workshops you will learn anatomical details of the asana practice, helping you to get more out of the yoga classes.
Special yoga asanas for the back enhance flexibility and strengthen problem areas. Step by step, you’ll learn the art of deep relaxation by making the most of the short relaxation between the asanas and through the precise use of the autosuggestion technique.
The daily practice of meditation and mantra chanting will turn the seminar into a holistic yoga experience.
Mon 28.1 / 4pm - Fri 1.2 / 4pm *
MEDITATION – THE NEXT STEPS This yoga vacation programme opens up new aspects of the meditation experience.
Gradual lengthening of the time of meditation. Explanation and practice of Mantras (cosmic energies in sound structures). Introduction to Saguna (concrete) and Nirguna (abstract) meditation techniques. Discussion of Pratipaksha Bhavana (sublimation and elevation of our thought world).
Fri 1.2 / 4pm - Sun 3.2 / 4pm
SIVANANDA BEGINNERS' GUIDE TO YOGA The proven basic guide from the Sivananda Yoga Centres
Theory:
• Basic principles of yoga for integral health.
• Overcoming stress.
• Step-by-step relaxation.
Practice:
• Abdominal breathing, deep breathing and pranayama.
• Better flexibility through the Sun Salutation.
• Basic postures with preliminary exercises and deep relaxation.
• Introduction to concentration and meditation.
Recommended reading: Sivananda Beginner's Guide to Yoga, Gaia Books
Fri 1.2 / 4pm - Sun 3.2 / 4pm
YOGA RELAXATION DAYS Take the time to experience moments of deep relaxation for body, mind and spirit.
Gentle yoga classes for all levels create the basis for health and strengthen the nervous system. The causes and effects of stress are discussed in a workshop. Using various meditation exercises, relaxation is slowly transformed into inner balance. Enjoy a peaceful yoga vacation in the mountains.
Mon 4.2 / 4pm - Fri 8.2 / 4pm *
Yoga Body Check Often just little adjustments can lead to greater quality of life.
Workshops focussing on the shoulders, back and hips show us how we can systematically improve our flexibility in the yoga class. A test of the muscles and a posture analysis give the motivation you need to make a change. Yoga offers a broad palette of methods for strengthening the nervous and cardiovascular systems: from deep relaxation through to resistance training by holding the asana postures. The yogic breathing exercises help you increase your vital energy.
Yogic techniques for organ cleansing (Kriyas) make it easier to detox the body. Guidance in dietary questions.
Mon 4.2 / 4pm - Fri 8.2 / 4pm *
IN PEACE LIES STRENGTH Confronting tension – this is stress management based on asanas (yoga postures).
The conscious flow of breathing relieves mental tension and promotes serenity of mind.
A lecture on diet gives tips on detoxing the body by means of a vegetarian diet.
Mantra meditation – the sound experience of yoga – awakens the power of one’s own life energy.
Talks and recommended reading on yoga psychology show how you can change your life through positive thoughts.
Fri 8.2 / 4pm - Sun 10.2 / 4pm
Deepening the asanas
Get away from the daily routine and dive into a deeper asana experience with a guided step-by-step practice of advanced variations.Detailed practice, adjustments and longer holding of some meditative asanas.
Scorpion, full bow, pigeon, lateral forward bend, turtle, balancing poses, triangle variations and other advanced variations from Swami Vishnudevananda’s Complete illustrated Book of Yoga.
Fri 8.2 / 4pm - Sun 10.2 / 4pm
Yoga@Work
Discover for yourself the harmonising effects of yoga, enabling the body to recover from symptoms of exhaustion and overstimulation.A balanced asana and relaxation programme focuses on gentle postures for the back in addition to optimal body posture and breathing at the workplace. Lectures and workshops introduce several short asana sequences and discuss positive thinking and concentration exercises for everyday life.
Mon 11.2 / 4pm - Fri 15.2 / 4pm *
Expansion in the Asana A practice week for practitioners. Participants will gradually develop a more intensive asana practice with the help of detailed workshops and individual correction.
Classical asana variations which focus on flexibility, strength and duration will be demonstrated and performed.
The highlight of the workshop is the meditative practice of holding each pose longer.
Daily pranayama practice promotes the vital capacity of the lungs and improves one’s power of concentration.
A lecture on the anatomical basics of the asana practice rounds off this special asana week.
Mon 11.2 / 4pm - Fri 15.2 / 4pm *
Vedanta A Clear Understanding of One's Self
An introduction to Yoga Vedanta psychology. The non-dualistic philosophy of Vedanta explains universal philosophical aspects of life by means of logic and analogies:
· Change and reality
· Intellect and intuition
· The experience of the Self, the goal of all yoga paths
· "Who am I?"
Yoga and meditation are practical methods of self-inquiry and ultimately enable us to experience our true nature: Existence – Knowledge – Bliss.
With a list of recommended reading.
Fri 15.2 / 4pm - Sun 17.2 / 4pm
YOGA TEACHERS’ TRAINING PREP COURSE
Fri 15.2 / 4pm - Sun 17.2 / 4pm *
THOUGHT POWER AND POSITIVE THINKING "You sow a thought and reap an action. You sow an action and reap a habit. You sow a habit and reap a character. You sow a character and reap your destiny." Swami Sivananda
Besides the daily practice of asanas, pranayama and meditation for relaxation of body and mind, we will focus in lectures and workshops on the world of thoughts, creative life management, exercises for developing thought power, guided contemplation and visualisation.
Mon 18.2 / 4pm - Fri 22.2 / 4pm
THE YOGA VITALITY WEEK This yoga vacation week focuses on personal guidance and individual correction in the yoga postures.
Nature walks in the magnificent Tyrolean mountains and a gradual increase in the breathing exercises help strengthen the immune system. Yoga breathing exercises expand the capacity of the lungs, and they also stimulate the flow of the subtle life energy (Prana). The programme includes an introduction to the meditation techniques for mental relaxation as well as a cooking workshop on how to prepare easy-to-digest meals and on improving the acid/base balance. Daily silent walk.
Mon 18.2 / 4pm - Fri 22.2 / 4pm
IN PEACE LIES STRENGTH Confronting tension – this is stress management based on asanas (yoga postures).
The conscious flow of breathing relieves mental tension and promotes serenity of mind. A lecture on diet gives tips on detoxing the body by means of a vegetarian diet.
Mantra meditation – the sound experience of yoga – awakens the power of one’s own life energy. Talks and recommended reading on yoga psychology show how you can change your life through positive thoughts.
Fri 22.2 / 4pm - Sun 24.2 / 4pm
Yoga for 50 Plus
Yoga is a universal and all-round exercise system which can be practised even at more advanced ages. Individually adapted postures and breathing techniques activate the body’s regenerative powers. Slow, gentle movements enhance the suppleness of the body for better sitting, standing and walking. In lectures and workshops you will receive an individual plan for practising at home as well as an introduction to positive thinking and meditation for mental relaxation and concentration.
Fri 22.2 / 4pm - Sun 24.2 / 4pm *
Ayurveda, Yoga AND Health You learn the basics of Ayurveda and the Ayurvedic science of nutrition, including many recipes and tips for your body type.
The physical and mental characteristics of the three body types – Vata, Pitta, Kapha – are clarified. In addition to the yogic guidelines for optimal nutrition, you will learn how to find the ideal balance of the six food tastes. A workshop on typical spices, their effects and constitution-related uses prepares you for the Ayurveda cooking course: Together, we prepare an Ayurvedic menu with grains, vegetables, pulses, salad and dessert.
Mon 25.2. / 4pm – Fri 1.3. / 4pm
THE YOGA WORKSHOP SERIES
Daily workshops look at the main aspects of the yoga class in depth: muscle relaxation in the relaxation pose (Savasana) through autosuggestion; enhanced flexibility of the spine and limbs through specific stretching in the asanas; strengthening of back and abdominal muscles for improved posture; specific asana cycles for making the pelvis and the hips more flexible and for strengthening the pectoral girdle. Increased vital capacity through deep breathing: on the basis of abdominal breathing and full yogic breathing you will be introduced step-by-step to the classical pranayama techniques, which lead to improved energy resources for both body and mind.
Mon 25.2. / 4pm – Fri 1.3. / 4pm *
MEDITATION – THE NEXT STEPS
This yoga vacation programme opens up new aspects of the meditation experience: Gradual lengthening of the time of meditation. Explanation and practice of Mantras (cosmic energies in sound structures). Introduction to Saguna (concrete) and Nirguna (abstract) meditation techniques. Discussion of Pratipaksha Bhavana (sublimation and elevation of our thought world).
