ASHTANGA YOGA IN ESPOO

“Yogic lifestyle for everybody”

TRADITIONAL ASHTANGA YOGA
– STARTER COURSE

Fantastic for beginners in yoga, and excellent for experienced yogis and yoga teachers to further deepen their practice and understanding of yoga and asana.”

Startkurs – Ashtangayogans Grunder
Aloituskurssi – Astangajoogan Perusteet
8 x Tuesdays 16.8. – 4.10.2022 at 17.30 – 19.00
in Anandamaya Yoga & Wellness in Espoo, Kauklahti
Marichyasana C – Seated spinal twist. Picture from a led ashtanga yoga class in Raseborgs Yogaskola.

Start, or develop your yoga practice with an experienced teacher

Fantastic for beginners in yoga, and excellent for experienced yogis to deepen their practice and understanding of yoga and asana. Expect to be challenged – no matter how much or how little yoga experience you have.

During this course you will learn to practice yoga postures in the tradition of ashtanga yoga to the rhythm of your own breath. You will learn how to activate the postures (the actions in asana), how to direct the energy, and the internal work in postures to make them effective in potentially giving health benefits.

You will progressively learn more and more of the practice series during this course, and you need to participate in the whole course (drop-in is not suitable for this course).

Weekly assignments and videos

You will get practice-assignments that you are expected to practice at home each week (mandatory). We will have support group online (not mandatory to join the online group). The group provides a sense of community and friendship, and helps to motivate you to practice.

You will get short weekly videos of the new postures from previous session, to support your home practice each week. This will be an irreplaceable help in case you have fallen ill, or need to be absent in some class.

You can find the homework assignments further down on this page in the curriculum.

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. Maybe you’ll have easier to stay calm during a stressful day 🙂

For whom?

  • For complete new yogis who wants to learn to practice correctly, and step-by-step and develop a strong foundation.
  • For yogis who have experience other yoga methods, and wants to broaden and deepen their practice with an experienced teacher.
  • For you who have already been practicing ashtanga yoga, but have not started a Mysore-style practice.
  • For ashtangis who have had a break from practice, and wants to repeat the foundations.
  • For yoga teachers seeking more clarity and depth on the foundations of the practice in hatha and ashtanga yoga, and wants to develop a self practice.

What is Ashtanga Yoga?

  • Yoga postures, asana, according to traditional practice series, which help you to remember the practice, to see your own progress, and gives a sense of belonging to this old tradition of hatha and ashtanga yoga.
  • The postures are easy in the beginning, and gradually gets more and amore demanding (vinyāsa krama).
  • The postures are combined with breath and movement, vinyāsa. This is how we enter and exit every posture.
  • Internal muscle and energy control, bandhas. Proper action in asana.
  • Practice on an empty stomach (avoid having dinner right before practice).
  • Heating ujjayi breathing, increased metabolism, sweat and inner focus (pratyāhāra). Helps to regulate your nervous system.
  • Gaze and focus, drśhti, gives concentration (dhārana), which you take further into meditation (dhyāna).
  • You learn progressively and develop an independent practice (mysore style) which is tailored to your own body, your needs and life situation.
  • Ashtanga yoga is meant to be practiced individually as a personal practice. During a Mysore-style class, everybody is practicing individually in a group setting, and the teacher helps all students individually. After this course you can go to any ashtanga yoga school and continue to practice and develop with competent teachers in their Mysore classes.
  • You get a life-long yoga practice to assist you in learning and growing as a human being.
  • A practice to gain more willpower and self discipline – good for us lazy people 😅
  • Usually the teacher doesn’t say how to feel in the practice. We want you to have your own experience. For the same reason we typically don’t have music in class, because certain music induces certain emotions. Let the internal sound of your ujjayi breath be your music.

Ashtanga yoga is unique

Ashtanga yoga is unique system of yoga practices where we learn traditional hatha yoga postures, asana, that we interlink into a flow, vinyasa, with our breathing, ujjayi.

We practice a pre-defined series of postures, that you will learn by heart when you practice regularly. Since the postures are always in the same order, you will be able to let go of your thoughts and gain focus and concentration quicker, and you will also be able to see your own progress already from the beginning.

Increased metabolism

You will get warm very quickly during the practice, so be prepared to get sweaty. Usually these practice increase your digestive power and have a purifying effect on the whole body. Please practice on an empty stomach if possible. Do not have a mig meal right before practice.

Better health and wellbeing is a common side effect of a regular practice. Usually you will see a change in your bodily functions, strength and flexibility already after a few months of practice.

Trikonasana – Triangle Pose. Strengthening for internal back muscles, and to some degree hip opening. A fundamental standing posture (you will come to learn that this is Alex’s favourite ;)).
Picture from an ashtanga yoga class in Raseborgs Yogaskola

Baddha konasana – Bound Angle Pose. Hip opening seated pose.
Evening class in Raseborgs Yogaskola

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.”

Purvottanasana (Reverse Plank Pose)
Surya Namaskar A – Sun salutation A – This is the first sequence you will learn to practice (and your first homework ;))

CURRICULUM – KURSSIOHJELMA – KURSPROGRAM (click to read)

Curriculum – Kurssiohjelma

THE FIVE INGREDIENTS OF ASANA

#1: Hip mobility & sthitih
#2: Vinyāsa – a pre-defined way
#3: Yogic secrets about the spine
#4: Sthira & sukha – stability and softness
#5: Breath, bandhas, mudras and internal massage
“A strong foundation and a calm mind is an advanced practice”
-Welcome to elevate your practice to the next level!

WEEK 1 – 16.8 at 17.30 – 19.00 – Introduction (don’t miss this class)

The introduction will be recorded in case someone cannot join – watchable online next day!
You cannot join the rest of the course without the introduction.

Ashtanga & Hatha Magic
Breath (ujjayi), Bandhas (mula, uddiyāna), Posture (asana) and Gaze (drsti)

The structure of your practice
Beginning, middle, end

Solar Power Part I
Heating up your sun salutations (Surya Namaskara A). Technique, vinyasa and flow.

Asana principle #1
Hip mobility & sthitih

Asana principle #2
Vinyāsa – a pre-defined way

First asana
Trikonasana A – The vinyāsa

Easy finishing sequence part I
Theory and practice

Your first very own Mysore-style practice 😃

This is your very first Mysore-style yoga practice that we will be building upon each week! All course participants will receive a short video with the three tasks below, to support you getting started with your self practice. Are you getting as excited as I am? 😁

Homework assignment week one (about 5-10 minutes).
Practice at least twice during the week.
– 5 Surya Namaskar A
– Trikonasana A
– Easy finishing

WEEK 2 – 23.8 at 17.30 – 19.00

Solar Power Part II
Surya Namaskara B

Asana principle #3
Spine awareness – yogic secrets of the spine

The first two postures
Padangusthasana & Padahastasana, Trikonasana A & Trikonasana B

Bonus posture
Vrkśasana – experiment with the secrets of the spine!

Homework assignment week two (about 15 minutes) – practice twice during the week:
– 5 Surya Namaskara A
– 3 Surya Namaskara B
– Padangusthasana + Padahastasana
– Trikonasana A & Trikonasana B
– Vrkśasana
– Easy finishing sequence

WEEK 3 – 30.8 at 17.30 – 19.00

Opening chant and basics of sanskrit pronunciation.

New asanas
Parśvakonāsana A & Parśvakonāsana B

Seated postures part I

Homework assignment week three (about 15 minutes) – practice once or twice during the week:
– 5 Surya Namaskara A
– 3 Surya Namaskara B
– Padangusthasana + Padahastasana
– Trikonasana A & Trikonasana B
– New asanas: Parśvakonāsana A & B
– Vrkśasana
– Dandasana + Paschimottanasana
– Easy finishing sequence

WEEK 4 – 6.9 at 17.30 – 19.00

Asana principle #4
Sthira & sukha – Strength and relaxation, stability and softness
Activate, lengthen and relax

New asanas
Prasarita Padottanasana A, B, C, D

Seated postures part II

Homework assignment week four (about 20-30 minutes) – practice once or twice during the week:
– 5 Surya Namaskara A
– 3 Surya Namaskara B
– Padangusthasana + Padahastasana
– Trikonasana A & Trikonasana B
– Parśvakonāsana A & B
– New asanas: Prasarita Padottanasana A, B, C, D
– Vrkśasana
– Dandasana + Paschimottanasana + Purvottanasana
– Easy finishing sequence

WEEK 5 – 13.9 at 17.30 – 19.00

New asana
Parśvottanasana

Asana principle #5
Breath, bandhas, mudras and internal massage

Homework assignment week five (about 20-30 minutes) – practice once or twice during the week:
– 5 Surya Namaskara A
– 3 Surya Namaskara B
– Padangusthasana + Padahastasana
– Trikonasana A & Trikonasana B
– Parśvakonāsana A & B
– Prasarita Padottanasana A, B, C, D
– New asana: Parśvottanasana
– Vrkśasana
– Dandasana + Paschimottanasana + Purvottanasana
– Easy finishing sequence

Week 6-8

The rest of course will be planned according to the group. We continue meeting on Tuesdays at 17.30 – 19.00 for practice.

FOR WHOM – KENELLE – FÖR VEM?

  • For new yogis who wants to learn to practice correctly, and step-by-step and develop a strong foundation.
  • For you who have been practicing any other method of yoga, and wants to deepen your practice with an experienced teacher.
  • For you who have been practicing ashtanga yoga, but have not started with the Mysore practice.
  • For you who have had a break from practice, and wants to repeat the foundations and start a Mysore style practice.
  • For yoga teachers seeking more clarity and depth on the foundations of the practice in hatha and ashtanga yoga, and wants to develop a self practice.

This course is for anyone who is ready to commit to a regular practice and want to learn to practice yoga without watching videos on youtube, and open up for a spiritual practice. The practice you learn will be your internal guide and teacher. This is both for complete beginners in yoga, as well as for advanced yogis who want to take their practice to the next level.

You do not need to be strong or flexible to join, but your body will become softer and stronger. Saying that you are not flexible enough for yoga is like saying you’re too dirty to take a shower.

“Without commitment you will never start – without consistency you will never get where you want” -Self discipline

PRICING – Early Bird Offer

NORMAL PRICE: 159€
DISCOUNT GROUP: 149€ (eläkeläiset, HUS-työntekijät, alle 18v, opisk.)

Note that the price will increase in August (179€ | 164€) – sign up now to save money and secure your spot!

WHAT YOU GET

– 8 weekly in-person group practice sessions in Espoo with personal assistance (1,5h)
– Weekly homework practice assignments (mandatory)
– High quality videos to support your home practice
– Strong willpower
– Personal adjustments and advice from an experienced and certified yoga teacher and certified yoga educator (YACEP)
– Potentially you can see some general health benefits already after this course, such as improved digestion and sleeping patterns

AFTER THE COURSE – CONTINUATION – JATKOKURSSI

Everybody who has attended this beginners course (or have an ashtanga mysore practice from before) are able to join the next course that continues after this where we will continue to explore and learn and deepen the understanding of this practice even more.

After this starters course you will be able to practice ashtanga yoga as a moving meditation completely on your own from start to finish.

LANGUAGE – OPETUSKIELI

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

TIME AND PLACE

  • 8 Tuesdays at 17.30 – 19.00 in Anandamaya Yoga & Wellness Studio in Kauklahti (Köklax) Espoo.
  • Home practice of the weekly assignments (you choose freely when you do your home practice).

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

TEACHER

Alex Lemberg

REGISTRATION – ANMÄLNINGSFORMULÄR – ILMOITTAUTUMINEN

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. You can cancel before the 12th of July (without any doctors note), and get a 50% refund. In all other cases there are no refunds.

In case you need to be absent from some session, you will still get the short video with instructions for the new asanas we learn that week. The first session is absolutely mandatory and will be recorded if anyone is absent, so that you can watch it online afterwards!

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

!! Availability: 1 spot left (3.7.2022)