Ashtanga & Meditation Spring Retreat

Granada, Spanje

JL
Jessica Ludäscher
  • Email address verified
Apr 10 - 15, 2018
Group size: 6-8
Ashtanga & Meditation Spring Retreat
Granada, Spanje

Jessica Ludäscher
  • Email address verified

€950
Deposit: €238
Apr 10 - 15, 2018
Group size: 6-8

About this trip

Imagine life where relaxation comes naturally, without effort! Have you been searching for this feeling? Yes, this is it.


"... for there is no greater tragedy than that of the blind man in Granada'' - anonymous


Imagine a yoga retreat in beautiful Granada, Spain. I'm sure you would love to know more about the retreat by checking out my website: www.jessicaludascher.com

About Ashtanga Yoga

WHAT IS ASHTANGA YOGA?

Ashtanga Vinyasa Yoga is a traditional style of yoga derived from an ancient Indian text, the Yoga Korunta; a record of groupings of asanas/ postures which are practiced in synchronization with the breath. You will sweat. The practice produces an intense internal heat, the heat purifies the muscles and organs, expelling unwanted toxins as well as improving circulation and releasing beneficial hormones and minerals. It is a gradual process and with regular practice it revitalizes the body and mind, and awakens the soul.


ASHTANGA BASICS (BEGINNERS +)

Learn the fundamental poses in the Ashtanga Yoga sequence. Here you are introduced to the order of the poses, coordinating breath with movement, and how to use your breath and bandhas to find alignment in your body. In a beginners class you discover what your body is capable of, the quality of your breath and the quality of your concentration. You begin to build a relationship with your body, breath and mind. The class includes:


Standing poses

Standing poses are the foundation for the rest of the poses; they bring our attention to how we stand. They also correct the posture and tone the leg muscles. They prepare the body to go into more complex poses by creating the right imprints and actions. Standing poses include the sun salutations, standing forward bends, twisting poses and balancing poses. 

Seated poses

After mastering the art of standing, one has to learn the art of sitting (Bhagavad Gita) The first three asanas of the primary series (Dandasana, Paschimottanasana A, B, C, D, and Purvottanasana) Seated forward bends are beneficial as they help calm the mind, relieve stress and ease anxiety. They stretch the spine, shoulders and hamstrings, and stimulate the liver, kidneys, and uterus.

Backbends

Flexible ligaments and tendons allow the spine to move in all different degrees. Muscles and strong bones protect the nerves and support the structure of the body. With regular backbends we strengthen these supporting muscles and increase the mobility of the spine; balancing the combination of strength and flexibility. Backbends are also front stretches; they open the heart.

Finishing Sequence

The finishing sequence serves to consolidate the benefits of the practice and calm the nervous system, heart, and mind. It begins with back bending and progresses through inversions (shoulder stand sequence and headstands) and hip openers (lotus pose). Followed by Savasana, lying down relaxing every part of your body and absorbing the benefits of the practice.

About Yoga Nidra & Meditation

Practice experiencing silence.


This requires you to commit to taking a certain amount of time to simply be. This means withdrawing from activities such as speech, television, social media, music and reading. If you never give yourself the opportunity to experience silence then you create turbulance in your mind; in your internal dialogue. You can practice experiencing silence not only through meditation but also through non-judgement. Judgement is the constant evaluation of things as right or wrong, good or bad. You are constantly evaluating, classifying, labeling, analyzing etc doesn't this sound tiring and like a waste of your energy? Your creating this internal turbulence in your mind which takes affect on your body, storing negativity in the cells, and it ''clogs the channel'' you literally squeeze the gap between thoughts, this gap is your connection to the state of pure awareness. That inner stillness conncet you to your true power, gratitude and stillness are the first requirements for setting intentions and manifesting them; health, peace for others and yourself


There is a myth that when you sit down you should be able to quiet your mind. The mind generates thousands of thoughts per second. Let's be realistic here. When you sit down quietly and turn your focus inward, you become very aware of what is going on in the back of your mind. A lot of chatter and plenty of distractions to choose from. The key is patience, and sometimes you require an environment in which you have no choice but to be patient ;) Just keep going. Keep going back to your point of focus, may it be your breath, a mantra or a specific gazing point. Do not evaluate or react to your thoughts. Allow them to arise, acknowledge them without analyzation and allow them to pass, return to your point of focus


There are various traditions, methods and techniques in meditation. Below is a short description of the techniques I apply in my classes:


Meditation in Kundalini Yoga contains specific, practical tools that carefully and precisely support the mind and guide the body through the use of breath, mantra, and mudra

I use Yoga Nidra as a technique to prepare the mind for meditation. Yoga Nidra or ''Yogic Sleep" refers to the conscious awareness of the deep sleep state, referred to as prajna in Mandukya Upanishad. It is among the deepest possible states of relaxation while still maintaining full consciousness. The practitioner is in a state of consciousness between waking and sleeping, it is a state in which the body is completely relaxed and the senses are withdrawn, only the hearing still connects to the verbal instructions of the teacher. This is different from meditation in which concentration on a single focus is required


Yoga Nidra is practiced in Savasana, ''corpse pose''. It's not a concentration technique, you just have to follow the verbal instructions of the teacher. The practice includes breath awareness, body awarenes; rotation of consciousness and visualization. These techniques help to maintain awareness while going deeper in the level of relaxation

About the workshops

ASHTANGA FUNDAMENTALS WORKSHOP


Breaking down the Tristana method: Breath, Bandhas & Dristi


Ashtanga Yoga utilizes an approach to yoga asana known as Tristana. This approach consists of the use of Ujjayi Pranayama, Bandhas and Dristi; through this method practitioners develop a deep sense of control and awareness. Join this workshop to learn how to effectively apply this method as you perform yoga asanas

 

The workshop is split into three parts and will cover the following points:


Part 1: Ujjayi Breath

- Why is Ujjayi good for you (in yogic terms + physical terms)

- Breath and the nervous system

- Contradictions

EXERCISE

-  How to do the Ujjayi breath; the four stages of breathing


Part 2: Bandhas

- The four bandhas moola bandha; uddiyana bandha; jalandhara bandha and maha bandha  

- Benefits and three muscle groups involved

- Resistance in the body through bandhas

- How this affects the asanas and the breath

- Calming effect through engaging bandhas  

EXERCISE

- Applying the bandhas individually and how to apply maha bandha


Part 3: Dristi

- Benefits

- The nine dristi and which dristi should be used with each asana

FINAL EXERCISE

-  Slow led class practice with awareness of tristana  (fundamental asanas surya namaskar a  +  b; standing sequence; dandasana; paschimottanasana; purvottanasana; backbends; finishing sequence)

What’s included

  • Daily Ashtanga Yoga
    Wake up and heal your body and mind with Ashtanga Yoga
  • Yoga Nidra + Meditation
    In the evenings we will relax with a Yoga Nidra session followed by a meditation
  • Ashtanga Yoga Workshops
    Understand the fundamentals of Ashtanga Yoga; the tristana method of breath, bandhas and dristi
  • Alhambra Palace
    Day trip to the beautiful Alhambra Palace. Transport and lunch included
  • Meals
    Vegan, vegetarian and gluten-free meal options
  • Accommodation
    There are single, double and shared (triple/quad) room options. Room options are limited, and all are on a first come/first serve basis
  • Airport transfer costs
    Pick up and drop off can be arranged via the retreat center at an additional cost

Available Packages

Single Room
only 3 left
€950
Deposit: €238
Double Room
only 3 left
€825
Deposit: €207
Triple/ Quad Room
only 3 left
€788
Deposit: €197
€950
Deposit: €238

Single Room

Your Organizer


JL
Jessica Ludäscher
I strive to live by the values of simplicity, sustainability, spiritual awareness, service and community. My mission is to create a supportive and caring environment where you can rest, recharge and reconnect in a peaceful natural setting. I'm born to a Kenyan father and a Swiss mother, I was raised in a small beach town on the south coast of Kenya; I’m privileged to have had an international upbringing in a beautiful natural surrounding. At the age of 12 I was introduced to Ashtanga Yoga. In 2011 I moved to The Netherlands where I discovered and explored different styles of yoga, mainly Kundalini Yoga. In 2014 I found my way back to Ashtanga Yoga and I never looked back. Yoga taught me how gratitude is the highest form of yoga. Through gratitude you love. And love is the highest energy of all. You want to vibrate on that frequency, a higher one where you attract good things in your life.