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
Asanas
SIVANANDA BEGINNERS’ GUIDE TO YOGA
2013:
Fri 17.5. / 4pm – Mon 20.5. / 4pm
Fri 7.6. / 4pm – So., 9.6. / 4pm
Fri 5.7. / 4pm – So., 7.7. / 4pm
Fri 9.8. / 4pm – So., 11.8. / 4pm
Fri 6.9. / 4pm – So., 8.9. / 4pm
Fri 11.10. / 4pm – So., 13.10. / 4pm
Fri 8.11. / 4pm – So., 10.11. / 4pm
Fri 6.12. / 4pm – So., 8.12. / 4pm
The proven basic guide from the Sivananda Yoga Centres
THEORY:
Basic principles of yoga for integral health
and overcoming stress and 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
THE YOGA WORKSHOP SERIES
2013:
Mon 15.4. / 4pm – Fri 19.4. / 4pm
Mon 29.4. / 4pm – Fri 3.5. / 4pm
Mon 8.7. / 4pm – Fri 12.7. / 4pm
Mon 26.8. / 4pm – Fri 30.8. / 4pm
Mon 4.11. / 4pm – Fri 8.11. / 4pm
Mon 16.12. / 4pm – Fri 20.12. / 4pm
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 to make the pelvis and the hips more flexible and strengthen the pectoral girdle.
Increased vital capacity through deep breathing: based on 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.
ASANAS – STRENGTH AND FLEXIBILITY
Mon 10.6. / 4pm – Fri 14.6. / 4pm
Mon 15.7. / 4pm – Fri 19.7. / 4pm
Mon 19.8. / 4pm – Fri 23.8. / 4pm
Mon 16.9. / 4pm – Fri 20.9. / 4pm
Mon 30.09. / 4pm – Fri 4.10. / 4pm
Mon 25.11. / 4pm – Fri 29.11. / 4pm
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.
YOGA BODY CHECK*
2013:
Mon 22.4. / 4pm – Fri 26.4. / 4pm
Mon 3.6. / 4pm – Fri 7.6. / 4pm
Mon 29.7. / 4pm – Fri 2.8. / 4pm
Mon 2.9. / 4pm – Fri 6.9. / 4pm
Mon 14.10. / 4pm – Fri 18.10. / 4pm
Mon 18.11. / 4pm – Fri 22.11. / 4pm
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.
Yoga – Your Home Practice Companion
2013:
Fri 26.4. / 4pm – Fri 3.5. /15 h
Fri 29.11. /15 h – Fri 6.12., 5 h
The complete basic programme: Understanding and experiencing yoga – integral theory and practice based on the newest Sivananda Yoga book.
The Benefits of Yoga:
Boosting self-healing, muscles and movement, breathing and relaxation.
Asanas
Pose and counterpose. The classic 12 asanas with variations for beginning, intermediate and advanced students.
Breathing
Preliminary exercises, alternate nostril breathing and lung cleansing
Relaxation
In between relaxation and complete deep relaxation
Diet
Yoga and vegetarianism, 6-week plan for a healthy diet
Positive thinking and meditation
The art of concentration, meditation practice,
Karma:
Cause and effect
To obtain the greatest benefits, we recommend taking part in the entire programme.
Recommended reading: Yoga Your Home Practice Companion by the
Sivananda Yoga Centre
YOGA FItness
2013:
Fri 14.6. / 4pm – So., 16.6. / 4pm
Fri 20.9. / 4pm – So., 22.9. / 4pm
Fri 4.10. / 4pm – So., 6.10. / 4pm
Fri 29.11. / 4pm – So., 1.12. / 4pm
This programme focuses on strengthening body and mind for all-round health. Yoga asanas provide an optimal development of muscle strength and flexibility. This is excellent prevention against posture faults such as lordosis, kyphosis or scoliosis, and helps improve existing posture faults. In addition to learning the natural resting breath, you will learn pranayama breathing exercises that systematically increase your vital capacity. Relaxation exercises strengthen the nervous and immune systems. Enjoy the energising vegetarian food, specially adapted to the yoga practice.
EXPAND YOUR ASANAS - A PRACTICE WEEK FOR INTERMEDIATE LEVEL
2013:
Mon 17.6. / 4pm – Fri 21.6. / 4pm
Mon 7.10. / 4pm – Fri 11.10. / 4pm
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.
Yoga@home
2013:
Fri 26.4. / 4pm – So., 28.4. / 4pm
Fri .21.6. / 4pm – So., 23.6. / 4pm
Fri 16.8. / 4pm – So., 18.8. / 4pm
Fri 13.9. / 4pm – So., 15.9. / 4pm
Fri 18.10. / 4pm – So., 20.10. / 4pm
Fri 15.11. / 4pm – So., 17.11. / 4pm
The daily yoga practice at home lets you tap into new energy, which can change your outlook on life.
Workshops introduce the most effective exercises for the daily routine,
based on various asana sequences with a duration of at least 15 minutes. In an introduction to the practice of concentration and meditation, you will learn the time-honoured techniques of gaining control over the mind – a kind of mental hygiene for daily life.
All this, together will a list of recommended reading, will equip you for a successful Yoga@Home.
YOGA FOR 50 PLUS
2013:
Fri 22.11. / 4pm – So., 24.11. / 4pm
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.
ASANAS: DEEPENING THE PRACTICE
2013:
Mon 27.5. / 4pm – Mi., 29.5. / 4pm
Fri 19.7. / 4pm – So., 21.7. / 4pm
Fri 25.10. / 4pm – So., 27.10. / 4pm
We will take the time for advanced variations and holding the postures as a meditative exercises, immersing ourselves in the asanas experience. All details are explained step by step and practised with individual corrections. We will concentrate on the Scorpion, the Full Wheel, the Pigeon, the Sideways Forward Bend, the Tortoise, balance poses, Triangle variations and further advanced variations from
Swami Vishnudevananda's The Complete Illustrated Book of Yoga.
Health – Ayurveda
YOGA VITALITy week
2013:
Mon 13.5. / 4pm – Fri 17.5. / 4pm
Mon 1.7. / 4pm – Fri 5.7. / 4pm
Mon 22.7. / 4pm – Fri 26.7. / 4pm
Mon 12.8. / 4pm – Fri 16.8. / 4pm
Mon 23.9. / 4pm – Fri 27.9. / 4pm
Mon 11.11. / 4pm – Fri 15.11. / 4pm
Mon 9.12. / 4pm – Fri 13.12. / 4pm
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. Daily silent walk.
AYURVEDA, YOGA AND HEALTH*
2013:
Fri 22.11. / 4pm – So., 24.11. / 4pm
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 explained. 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.
>> Healthy cooking with Ayurveda
Yoga Lifestyle
2013:
Mon 6.5. / 4pm – Mi., 8.5. / 4pm
Mon 24.6. / 4pm – Fri 28.6. / 4pm
Mon 5.8. / 4pm – Fri 9.8. / 4pm
Mon 9.9. / 4pm – Fri 13.9. / 4pm
Mon 21.10. / 4pm – Fri 25.10. / 4pm
Mon 2.12. / 4pm – Fri 6.12. / 4pm
Asanas, breathing and relaxation are developed step-by-step in yoga classes and workshops. The yoga exercise plan for busy people shows how to bring harmony and rhythm to our daily lives. The lecture topics will be
‘Developing willpower’ and
‘Inner strength through meditation’.
The cooking workshop teaches how to prepare simple meals and snacks that can be prepared quickly.
Yoga & Relaxation
YOGA AND MOUNTAIN MAGIC
2013:
Mon 20.5. / 4pm – Fri 24.5. / 4pm
Mon 3.6. / 4pm – Fri 7.6. / 4pm
Mon 24.6. / 4pm – Fri 28.6. / 4pm
Mon 1.7. / 4pm – Fri 5.7. / 4pm
Mon 22.7. / 4pm – Fri 26.7. / 4pm
Mon 29.7. / 4pm – Fri 2.8. / 4pm
Mon 5.8. / 4pm – Fri 9.8. / 4pm
Mon 19.8. / 4pm – Fri 23.8. / 4pm
Mon 2.9. / 4pm – Fri 6.9. / 4pm
Mon 16.9. / 4pm – Fri 20.9. / 4pm
Mon 30.9. / 4pm – Fri 4.10. / 4pm
Mon 21.10. / 4pm – Fri 25.10. / 4pm
Mon 11.11. / 4pm – Fri 15.11. / 4pm
A yoga and hiking vacation in the majestic Kitzbühel Mountains offers both active recreation and a pleasant escape from our hectic lives.
Several approx. 2-hour hikes with like-minded people are complemented by daily yoga classes in which we delve into the true nature of body and mind. We will go on excursions to the most beautiful corners of the region:
Bichlach: Rolling hills of meadow and forest around the Vogelsberger and Gieringer ponds.
Venedigerblick, a fabulous hiking route: Zefirau, Schleier waterfall, Ebner chapel, goat farm.
Astbergweg: High-elevation hike with breath-taking views of the Wilder Kaiser and the Kitzbühel mountains.
Other possible excursions: Hike in the Hohe Tauern and visit to the Mittersill National Park. Trips to Gaudeamus Hut on Wilder Kaiser and to the Grimml waterfalls.
You can join this active yoga vacation at any time. Please bring hiking shoes and raingear.
YOGA RELAXATION DAYS
2013:
Fri 24.5. / 4pm – So., 26.5. / 4pm
Fri 28.6. / 4pm – So., 30.6. / 4pm
Fri 26.7. / 4pm – So., 28.7. / 4pm
Fri 23.8. / 4pm – So., 25.8. / 4pm
Fri 6.9. / 4pm – So., 8.9. / 4pm
Fri 11.10. / 4pm – So., 13.10. / 4pm
Fri 8.11. / 4pm – So., 10.11. / 4pm
Fri 6.12. / 4pm – So., 8.12. / 4pm
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 so you can enjoy a peaceful yoga vacation in the mountains.
IN PEACE LIES STRENGTH
2013:
Mon 29.4. / 4pm – Fri 3.5. / 4pm
Mon 13.5. / 4pm – Fri 17.5. / 4pm
Mon 8.7. / 4pm – Fri 12.7. / 4pm
Mon 26.8. / 4pm – Fri 30.8. / 4pm
Mon 18.11. / 4pm – Fri 22.11. / 4pm
Mon 9.12. / 4pm – Fri 13.12. / 4pm
Facing up to 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.
YOGA VACATION LIGHT
2013:
Fri 3.5. / 4pm – So., 5.5. / 4pm
Fri 2.8. / 4pm – So., 4.8. / 4pm
Fri 30.8. / 4pm – So., 1.9. / 4pm
Fri 27.9. / 4pm – So., 29.9. / 4pm
Fri 13.12. / 4pm – So., 15.12. / 4pm
Two gentle yoga classes daily for all levels, as well as group meditation in the mornings and evenings, are the basis for this relaxing week at the Retreat House. Between 11am and 4pm you have more time for relaxation and leisure pursuits.
