The Yoga Reminder
Get full access to online yoga in various yoga styles and duration, on demand.
only € 9.99 / month
Ashtanga Vinyasa Yoga
We’re happy to see you are here online with us! The online yoga program consists of the foundational yoga practices of Ashtanga Vinyasa Yoga and Yin Yoga. We would love to support you implementing yoga into your daily life. The Yoga Reminder is a retreat integration program, designed for students who have been with us in Portugal.
How to start
Create your own yoga space
Clear a space big enough for you, your mat and your practice. If you live in a tiny house or small apartment, make it practical. You choose the space that feels right and roll the mat after practice and leave it there. Choose three small items to place them together into your sacred space (a candle, a flower, a small buddha, a rock or gemstone, a note with your intention or favorite mantra, a mala, a token of faith/love, etc.) Again, if you have limited space, create a portable ‘altar’ for your sacred/heart items so you can move it to the side if you have to.
Journaling
Find yourself a notebook that you dedicate to your yoga practice. Go to a nice bookstore and find yourself a small ‘practice-diary’: A small booklet that you can use for 1-5 minute a day writing about your practice. Before/after practice, take a short moment to write down your intention of your day and whatever comes up. It’s a great support and creating clarity in yourself about how you are.
Setting an Intention
It is very helpful to set your intention. Why would you do this? Without motivation from within, it is too easy to just stop and you’ll lose the practice all together. We’d love to invite you to set an intention for this program before starting. Sit for a moment and feel what you need from this program. Why are you continuing and what do you expect to create for yourself? Write your intention in your practice journal.
How to practice?
In an ideal situation you would practice Meditation, Pranayama and Yoga Asana in the morning. In the evening, you could close your day with meditation and a yin yoga session. In reality, if you start with a home practice, choose one class every day and build from there.
The Suns Salutations A & B could already be a beautiful daily home practice. Start with the three stage breath or a mindfulness meditation and then follow with the Suns Salutations A & B or the 70 minute ashtanga vinyasa class.
How to establish a (daily) home practice?
Keep it simple. A daily home practice is based on discipline and habit. Start small and easy, repeat every day and build from there. If you are used to not having a home practice, start with 15 minutes a day. If you’re already practicing a lot, it will be easier to implement more into your daily life. Remember that 15 minutes every day will be more beneficial than 2 hours once a week.
Remember, that if you lose the practice, just start again. It is like getting distracted in meditation: realise what happened without judgement and start again.
Caution!
Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing.
Let’s Get Started
Meditation
Mindfulness practice is a powerful practice for self transformation and spiritual growth. We sit, observe and be with whatever arises using mindfulness techniques. Soon we start to experience moments of quietness inside.
Pranayama
Pranayama or breath practice clears the physical and emotional obstacles in our body to free the breath and the flow of prana – life force energy. Through the daily practice of Pranayama we can restore the energy in your whole body. A daily pranayama practice stimulates the parasympathetic system, countering the effects of stress and trauma. We restore a natural healthy breath.
Yoga Practice
Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga is one of the most dynamic flowing forms of yoga, designed to harmonise and connect body, mind and spirit. Vinyasa is key to the ashtanga system : the breath is synchronised with movement and linking one posture to the another.
Yin Yoga
Yin Yoga is deeply stimulating and very relaxing for body and mind. We practice relaxing long held ground postures to stimulate and balance the flow of energy in the connective tissues of the body. We learn to embrace the present moment and be in peace with ourselves.
Recommended
Book
Ashtanga Yoga – The Practice Manual, by David Swenson
We met David Swenson in Amsterdam in 2015 during a teacher training. He is one of the ashtanga masters of these times and a student of Sri K. Pattabhi Jois. It was the first book I was recommended in 2005 by Ashtanga Yoga Montreal, where I started practicing Ashtanga Vinyasa Yoga. The book became my practice bible on many of my travels. It is a great practical guide on the practice.
Ashtanga Vinyasa Yoga
The Ashtanga Cheat Sheet drawn by Lot Wolfs
You’ll find the link below.
Wolfs Yoga
“We have to continue to learn. We have to be open.
And we have to be ready to release our knowledge in order to come to a higher understanding of reality.“
~ Thich Nhat Hanh
Get full access to online yoga in various yoga styles and duration, on demand.
only € 9.99 / month
