The Primary Series

Including easy and beginner-friendly versions of each pose & preparation poses – A practice for everybody!
IMPORTANT: Breath, flow, ease, calmness, concentration & focus, internal connection and control.
LESS IMPORTANT: To already be flexible.

Kurssi auki uusille oppilaille – open for new students!

Teaching language: English

Voit asioida suomeksi ja ruotsiksi

8 x Tuesdays 25.10. – 20.12.2022 at 17.30 – 19.00 (90 min sessions)
(no yoga on independence day 6.12.2022)
in Anandamaya Yoga & Wellness in Espoo, Kauklahti

The Primary Series of Ashtanga yoga (Yoga Chikitsa)

Step-by-step we will examine the second part of the primary series in ashtanga yoga.

New students will be able to cover the first part of the practice at home by video before the course starts! In the video you will learn the sun salutations and a few foundational standing poses.

In each class we will practice about the first half of the primary series, somewhat simplified, and start adding in the second part, pose by pose, week by week.

The classes will be taught as a traditional vinyasa led class with a small workshop part for the theme of the new pose(s) for the week. We look at the poses, including easier and beginner-friendly versions, and extra preparations for some asanas.

PLEASE NOTE: Having taken part in the previous course is NOT necessary for you to join, as long as you are prepared for a more physical yoga-workout.

Home practice & health benefits

Ashtanga yoga is meant to be practiced individually as a personal and tailored practice.

Home practice is one of the biggest strengths of ashtanga yoga, and you will learn to internalise the practice more quickly, increase your concentration and focus, and strengthen your overall health, all on your own.

In best cases you will see improvements of strength, endurance, flexibility and digestion already after a few months of regular practice, and regulation of the nervous system.

For whom?

  • For anyone who wants more challenges in their ashtanga yoga practice, and wants to learn more.
  • You are familiar at least with the sun salutations (Surya Namaskar A & B) and prepared for a power yoga workout yoga session.

Meet your teacher

Alex is a Swedish-speaking Finn who started to practice yoga at home in 2013, and has been practicing and teaching hatha and vinyasa yoga since 2014 (Seasonal Yoga). During the summer of 2015 Alex fell in love with the depth of the ashtanga yoga practice in 2015 with his teachers in Helsingin Astanga Joogakoulu in their summer camp in Houtskari (Petri Räisänen & Juha Javanainen). Since then Alex has been teaching over 3000 hours of yoga classes with a wide range of people, while managing Raseborgs Yogaskola, and has actively been practicing with different world renowned teachers on different workshop, such as Eddie Stern, Kino McGregor, Simon Borg-Olivier, and also online courses with David Garrigues.

“To me it’s important that the practices are taught in a safe, healthy and effective way for each student. As a yoga teacher it is important to understand that all people are different, and certain yoga postures and practices are simply not suitable for everybody.

In my teaching style you will learn to turn your senses inward (pratyāhāra), you will improve your focus and learn to practice to the rhythm of your own breath. The meditation and concentration makes the practice meaningful, and is a gateway to your inner dimensions. A yoga practice should be a practice in concentration and meditation. In ashtanga and hatha yoga we use our bodies to practice and achieve this.

We start simple, and the more you practice, the more you will learn at your own ideal pace while your body becomes stronger and softer, and your mind becomes more focused.”


Curriculum – Kurssiohjelma

Primary Series – The second part

This curriculum may change quite much depending on the group composition!

WEEK 1 – 25.10 at 17.30 – 19.00 – RECAP

LED PRACTICE: Half of Primary Series

Repetition of the first half of the primary series in a led class setting.

WEEK 2 – 1.11 at 17.30 – 19.00

LED PRACTICE: Half of Primary Series + more

– Baddha konasana

WEEK 3 – 8.11 at 17.30 – 19.00

LED PRACTICE: Half of Primary Series + more

– Upaviśta konasana A & B
– Supta Konasana – Play and practice

WEEK 4 – 15.11 at 17.30 – 19.00

LED PRACTICE: Half of Primary Series + more

– Kurmasana + Supta Kurmasana – Bring your own hand-towel as a prop!

WEEK 5 – 22.11 at 17.30 – 19.00

LED PRACTICE: Half of Primary Series + more

– Garbha Pindasana + Kukkutasana (easy versions)

WEEK 6 – 29.11 at 17.30 – 19.00

LED PRACTICE: Half of Primary Series + more

– Supta Padangusthasana + Chakrasana vinyasa play

WEEK 7 – 13.12 at 17.30 – 19.00

LED PRACTICE: Almost full primary series

– Ubhaya Padangusthasana
– Urdhva Mukha Paschimottanasana

Week 8 – 20.12 at 17.30 – 19.00

LED PRACTICE: Full Primary Series 🎆


COURSE: 179€


Main teaching language is English, but Swedish and Finnish will also be possible.


  • 8 Tuesdays at 17.30 – 19.00 in Anandamaya Yoga & Wellness Studio in Kauklahti (Köklax) Espoo.
  • No practice on independence day (6.12.2022)!
  • Home practice of the weekly assignments (you choose freely when you do your home practice).
  • You get a check-in video from Alex a few times during the course with the new poses for the week, to support your learning process + A video of Led half primary series to cover the basics of the practice.

Address: Emil Halmeen tie 1F, 02780 Espoo (Kauklahti)


Alex Lemberg


We will only be accepting 12 students in this course – so don’t wait to sign up if you want to learn to practice yoga with Alex in Espoo. Registration will still be open if it gets sold out, and you will be put on queue in case someone has to cancel.

This is a binding registration, and you can cancel and get a full refund only with a doctors note before the course starts. In all other cases there are no refunds.

Paikkoja rajoitetusti ja sitova ilmoittautuminen. Kurssin voi peruuttaa veloituksetta lääkärintodistusta vastaan ennen kurssin alkua.

Sign up now for this 2-month-long yoga course with Alex!