Dates: 2 April- 15 April
Location: Indonesia, Bali. Pondok Pitaya: Hotel, Surfing and Yoga (www.pondokpitaya.com)
You will have the opportunity to engage your self in 14 days of Ashtanga Vinyasa Yoga Practice with Santina Giardina- Chard. During this retreat you will have also the opportunity to attend many different worskphops:
3rd April: Pelvic Floor – Functional explorations of Mula Bandha
Pelvic Power – The potential of the Pelvic Floor – Core strength – is more than just a set of abdominal exercises. It is about developing dynamic flexibility in the pelvic floor muscles.
This workshop provides the brain with the feedback it needs to create improved ease of movement, flexibility and strength. In this workshop we discover how specific movements of the pelvis make abdominal and pelvic stability a whole new training field. Discover this new approach to pelvic dynamics and open the door to the wonderful world of imagination!
Once the core is stable and strong, your practice will take a quantum leap into new territory!
This the key to jump backs/throughs, arm balances – AND FLIGHT!!!!
5th : Finding Ground – Breath and Bandhas in the Standing Series.
Explore different ways to find uddiyana and mula bandha, by applying universal movement principles and understanding breath patterns, in the stand sequence.
We are exploring energetic alignment. The body is something like a combination lock and once you know the code you can unlock your full potential.
In this class you will learn techniques to show you how to move from your core – from your Centre Of Gravity – to avoid common yoga injuries like sit-bone pain, as well as developing fluid and powerful movements that can be applied throughout the different series.
The class will also include an introduction to yoga breathing and developing a sitting practice.
7th : Finding Flight and Balance – Armbalancing
Arm balances are very much about technique and positioning and less about brute strength. Arm balance is all about shifting body weight correctly. Learning where to lift and where to press are fundamentals of arm balances that will move you off the floor with ease. Learning how to shift our body helps in learning how to shift our minds and inner world in those times of strain.
This workshop is geared towards both fledglings of arm balances and full fledged flyers. We will explore the foundation of arm balancing, the technicalities of leaving the ground on our hands and the playful mindset needed to maintain the balance.!
Beginners will learn how to enter these poses, advanced practitioners will learn new entries and possibilities. Come with any questions and leave with a refreshed spirit and richer understanding of these amazing postures.! You will be suprised to learn some of the little tricks and techniques that will allow you to hover over the ground on your hands! Expect to sweat, strengthen, breathe, laugh….. NO Limits…. Let’s FLOAT.!
9th : Bending Backwards – Freeing the spine and opening the heart
Santina will take you on a journey into your low back, helping to release the lumbar vertebrae and sacroiliac joint, bringing a suppleness to the spine and elasticity. But, to get that deep, we must open and stretch what is on the outside.
In this workshop, we will address the difficult art of backbending safely, using the body’s own inherent wisdom as our guide. Topics covered will include the following:
Sequencing in and out of poses, from beginning to advanced Deeper progressions
Anatomy and alignment Assists
11th : HIp Hooray
Practice starts with a heat building, hip & thigh opening sun salutation sequence, then moves into a series of hip openers where you will spend time breaking down and exploring the postures deeper. We will finish with padmasana (full lotus) and breaking down legs of the head.
Straps and blocks essentials!
What You Will Learn:
* The hip joint rotates in 6 directions, we will explore every possible way to open the hips and relieve the tightness that inhibits so many of us.
* The key signs to look for in yourself or students, which may indicate variations in your hip structure that could lead to trouble, if you’re not aware of them
* Key principles of alignment for safe practice of the quintessential hip openers in yoga
* How to tailor the basic actions for opening and extending the hips to the structure of your own hips
* How to recognize the warning signs of hip strain – before something goes wrong!
13th: Bitter and Twisted? This ones for you!
Twisting from sitting, standing, lying down and upside down, to wring out the old and bring in the new!
Twisting poses are often the best way to untie both physical and psychological knots.
Forward bends, side bends, and backbends bring relief, but twists really get to the core of your tension. Only twists can effectively stretch the deepest layer of back muscles — the small ones closest to your spine. On many levels, twisting is more about what you let go of than what you accomplish. Learn the anatomy of the torso, shoulders and hips and the benefit of incorporating twists into your yoga practice.
In this workshop, you will move safely from gentle twists into deeper variations. The workshop will end with a guided, deeply-nourishing relaxation.
15th : Guided Primary Finding the thread that Connects
The underlying theme of the Primary series is a constant flow of flexion and twisting. Once this pattern is understood properly then the series and all it’s beauty starts to unfold and provides the foundation for cultivating the second series and beyond. Also we will look at the Finding the Psoas Line… An understanding of the psoas muscle is important for developing safe and beautiful back bends. Even within the primary series there are so many opportunities open up through ‘the Psoas Line’ – it is simply a matter of finding the right ways to explore the movements and the breath. We will also use a few postures from the beginning of the intermediate series as a way to help explore the psoas and the backbending principles…..
Sample of the daily Schedule
You will have the opportunity to practice under guidance of Santina in a Mysore self Practice every morning and attend the afternoon workshop according to your needs.
|8.00-10.30||Self Practice ( Mysore Practice)|
|14.30-15.00||Herbal Tea Time|
|15.00-17.30||Workshop (only some days)|