ROCKET YOGA INMERSION.
Over this weekend we will go deep into the Rocket Yoga practice: a contemporary style based on the traditional ashtanga yoga that puts together postures from the intermediate and advanced series and adds a varied range of challenging transitions, arm balances and inversions which make us work on our strength, flexibility and balance. Its name comes from the fact that this sequence is supposed to “take you there” faster than the traditional system. It’s a vigorous, fluid, dynamic, fun and energetic practice, ideal for those who look for challenges and new sensations. Also, even if it looks like it’s a practice only suitable for advanced practitioners, the Rocket yoga invites people from all levels always giving modifications to suit less-experienced practitioners and physical limitations so if you have already had a first contact with yoga and want to experience new things, DON’T MISS IT! These workshops are also for you!
ROCKET YOGA MASTERCLASS
SATURDAY 18th from 11:30 to 13:30
The first workshop of the weekend will be a 2h guided masterclass to make a first contact with Rocket Yoga. To kick off we will make a brief introduction about The Rocket and the reasons behind the creation of these clever sequences perfectly designed to make your practice take off. The session will be divided into 4 main parts: a warm-up, a standing sequence, a seated series and a closing sequence to finish. The goal of this first workshop is to give the practitioner a general view of the practice so we will focus on keeping the flow, the transitions between postures and the coordination between breath and movement. Over the class we will be guided on how we should enter some advanced postures and transitions always with control and in a safe environment.
SATURDAY 18th from 16:00 to 18:00
If in the previous workshop the goal was to give an overview of the practice on this second session we will delve into asana in a technical way going through all the arm balances that we practice in the different series of rocket yoga. The workshop will have a scientific focus and method based on various physical disciplines including yoga, gymnastics and calisthenics.
The session will start with a brief anatomical introduction to this group of asanas followed by a thorough warm-up in order to safely prepare the body. We will start with those postures that generally are more accessible to everyone and we will gradually start working on more difficult ones. Each asana or group of postures will be preceded by specific sequences or preparatory exercises which will help us open and strengthen the body and also understand what is anatomically preventing us from entering a posture. Asana modifications and the use of props will be introduced in order for everyone to be able to experience the feeling of flying when having the feet off the floor. In the same way, for those more advanced practitioners, variations and challenging transitions will be given. We will talk about physics fundamentals, the importance of the bandhas and also anatomical principles in order to fully understand the mechanics behind these asanas in order to give the practitioner all the necessary tools to be able to progress with his/her practice.
SUNDAY 19th de 11:30 a 13:30
Following the same method this session will be centred on inversions: a group of asanas which can be extremely beneficial but at the same time are normally the most feared ones. These postures require a great deal of strength and flexibility, body awareness, technique and a lot of practice and that’s why they need to be taken as a long term goal rather than rushing the process.
Before going upside-down we will explain the anatomical principles behind these postures which need to be fully understood: the importance of the shoulder griddle, bandhas (energetic locks), the position of the hands, fingers and wrists and the role of the flexibility among other things. Warm-up and preparatory exercises to open up and strengthen the body will be practised in order to enter these postures in a safe environment. We will also work in pairs to watch the other person’s alignment and will use the wall in an efficient way to be able to progress on our self-practice. Over the session we will practice postures such us sirsasana (headstand), pincha mayurasasna (forearmstand) or adho mukha vrksasana (handstand).
18th – 19th January
Saturday 11:30-13:30 and 16:00 – 18:00
1 WORKSHOP 30 EUR (Early Bird 25 EUR)
2 WORKSHOPS 55 EUR (Early Bird 45 EUR)
3 WORKSHOPS 70 EUR (Early Bird 60 EUR)
* Early Bird until 1st Jan 2020
MANDALA VINYASA. Fire Element.
Mandala Vinyasa is a magical practice where we move around the mat in circles emulating the geometry of a mandala. The practice is based on the element that defines the day and it is also associated with the chakra that is identified with that element. In this way throughout the practice we will work on that part of the body, mind and spirit that is associated with the element.
On the 1st of February we will be hosting the third workshop of the series, in which we will be delving into the FIRE element. This element is fast, vivid, explosive, transformative and purifying. It is an element associated with the masculine energy but not exclusive to men only. Physically we will be working our centre, the solar plexus and the abdominal area through planks, torsions and balances. Mental and spiritually the FIRE is associated with the third chakra, Manipura, source of our strength and willing power thus we will explore our self-confidence and our capacity of self-transformation and determination.
The workshop will be suitable not only for those familiar with the MANDALA practice but also for anyone who is curious and want to try it for the first time.
YOGA for MOVERS & MOVEMENT for YOGIS.
Do you feel stuck with your practice and are looking for something else to progress? Would you like to go deeper beyond sequences and asanas?
Over this workshop we will delve into some aspects of the ashtanga yoga practice but we will do it only as an excuse to explore the mobility of the joints and the space that is created in the body over the process of inhalation and exhalation. We will observe the behaviour of the body during the movement, identify limitations and learn to educate our muscles to lead the skeleton through our practice. Instead of starting to move from the muscle we will delve into the different tissues and body awareness to reach bone structure understanding muscle activation as a consequence of the movement of the bones. This way we will achieve deeper openings and extensions which will allow us to go deeper into the postures and their benefits.
Letting go, releasing, finding, exhaling, moving, shaking, burning, tasting, … are key concepts which will be applied to the ashtanga yoga practice.
The workshop will be taught by Roberto Gomez, ashtanga yoga teacher and former dance. His broad experience with dancing has led him to a very particular way of understanding the yoga practice and the movement in general. This is going to be a very special workshop which will give you a new perspective of the ashtanga yoga practice.
SADHANA. Build + maintain a personal practice.
20hr CEU with Yoga Alliance.
One of the greatest gifts a yoga practitioner can give themselves is time. Time to be fully present, time to challenge one’s own sense of identity, and time to explore one’s own potential.
Join Tony Lupinacci for a 20hr Training Immersion (20hr CEU with Yoga Alliance) designed to help students create and maintain a daily personal practice. Over the course of this weekend, intensive students will develop practical tools and techniques to take with them in everyday lives. A dedicated sadhana helps students stay grounded and steady, rather than being pulled by the tide of life’s up and downs.
Whether you are a student looking to deepen your practice or a teacher seeking new tools to support your students, this immersion will give you tools that you can carry with you for the rest of your life.
8:00 – 9:00: Morning Satsang
9:15 – 11:15: Asana Practice
11:15 – 12:30: Lunch Break
12:30 – 13:45: Philosophy + Discussion
14:00 – 15:00: Workshop / Posture Clinic
15:00 – 16:30: Yoga Class
16:30 –17:00: Evening Satsang
*Satsang will include various mantra, kriya, pranayama + mediation techniques
*Workshops will have specific areas of focus, such as inversions, backbends + hips
*Evening yoga class will emphasize transitions + vinyasa fundamentals
Tony believes in the deep transformative power of a consistent yoga practice. He’s been teaching for a decade, having taught on trainings in NYC, Europe and Asia. Above all else, Tony has spent countless hours in self-study and practice, and considers himself a student first. Tony’s teaching style weaves in elements of Ashtanga, Bikram, Forrest, Dharma and Katonah Yoga. He uses Pranayama, kriya and mantra often, to strengthen the connection to oneself.
* Training in English
A series of workshops with TOM WILSON-LEONARD.
Tom Wilson is an international yoga teacher, former gymnast and general fitness fanatic. He will be teaching at THE YOGA BOX the 25th and 26th of April a series of workshops which will make your practice take off! The following will be on the menu:
POWER YOGA MASTERCLASS
SATURDAY 25th from 11:30 to 13:30
Expect to build strength, endurance and flexibility through this vigorous approach to vinyasa style yoga. This fast paced master class will really get your heart rate up, so expect to sweat and bring a towel. To cool down, we will move into deep stretching, following a well-earned relaxation (Savasana) at the end of class. There will be a lot of focus on inversions and more complex sequencing – but open to ALL levels, variations and options are offered to all.
STRETCH & STRENGTHEN
SATURDAY 25th from 16:00 a 18:30
Many new student start yoga to become more flexible, but why? An increase in flexibility without a corresponding increase in strength can result in joint instability, and injury.
This ultimate full body stretch and mobility workshop focusing on building strength and flexibility. Whilst working on increasing flexibility, you’ll also learn how to strengthen your muscles safely in increased ranges of motion. Strength and flexibility may seem like opposites, but there intertwining benefits will leave you feeling supple, strong and healthy.
SUNDAY 26th from 11:00 to 13:30
This workshop aims to give you a solid foundation around the fundamentals on strength and stability whilst balancing on your hands. You will develop confidence, trust in your body, and the tools needed to advance into this sort after inversion also known as Aho Mukha Vrksasana. We will start with an intense yoga flow which will include core conditioning and flexibility drills, particular attention will be focused on wrist strength, stability and core engagement.
SUNDAY 26th from 16:00 to 18:30
A hollow back by definition is where there is a counter-balance of body weight between the hips and legs vs shoulders and thoracic. Whilst It looks difficult, it’s an accessible shape to use in a yoga practice. This workshop is will teach you how to open up through the thoracic spine and shoulders which is beneficial for anyone practicing backbends, but especially useful for those that naturally bend in the lumbar spine. In this workshop you’ll learn how to open your body in new ways safely in order to achieve a hollow back shape either on your hands, forearms or using a wall. Tom’s techniques and drills stem from both a yoga and a gymnastics back ground, offering an all-encompassing outlook on this skill.
* This workshop will be taught in English.
25th – 26th April
Saturday 11:30 – 18:30
Sunday 11:00 – 18:30
1 WORKSHOP 36 EUR (Early Bird 29 EUR)
2 WORKSHOPS 65 EUR (Early Bird 52 EUR)
3 WORKSHOPS 91 EUR (Early Bird 73 EUR)
4 WORKSHOPS 115 EUR (Early Bird 92 EUR)
* Early Bird until 28th March 2020