Yoga Course to Learn the Alignment and Technique of Yoga Poses
Dates: Thursdays 4, 11, 18 and 25 March 2021
Time: 18:00 - 20:30
Location: Tula Yogastudios Westerpark
* 20% members discount on regular price
"The study of Asana is not about mastering the posture. It's about using the posture to understand and transform yourself."
This alignment and technique Yoga course is focused on practically exploring a wide range of Yoga poses (Asanas) that can be found in Ashtanga, Vinyasa and Hatha Yoga.
You will learn more about the fundamental alignment principles of a wide range of Yoga poses, how to adapt these principles to best suit your body, and how different bodies sometimes require different alignment cues.
With our Yoga and Mindfulness teacher Irene we will explore the opposing actions required to get the most physical benefits out of your Yoga practice.
You will also learn how the basic principles in more simple poses prepare you to progress to more advanced poses. As well as how to understand and use these principles to prepare your body intelligently for more advanced Yoga poses.
What Will You Learn in the Yoga Asana Alignment and Technique Course?
During each week of the course you will learn about how to logically approach and sequence forward bends, backbends, twists and inversions. There will also be the possibility to specify specific poses that you are currently working on or are interested to learn more about, and would like to cover during the course.
The course will be split into four 2,5-hour sessions, exploring a different set of poses during each week: (1) forward bends; (2) backbends; (3) twists and; (4) inversions.
To get the most out of this course it is suggested that you already have some experience of practicing Ashtanga, Vinyasa and/or Hatha Yoga. You do not however need to be familiar or already practicing the poses listed below, since there will be different options provided for everyone based on your current practice.
It's recommended to find some time between each week of the course to practice the poses and principles covered. This can be done either via attending group classes and/or practicing at home.
(1) Forward Bends
We will explore a wide range of standing and seated forward bends such as Adho Mukha Svanasana (Downward Dog), Uttanasana (Standing Forward Bend), Prasarita Padotanasana (Wide Legged Forward Bend), Utthita Hasta Padangustasana (Standing Extended Leg Stretch), Paschimottanasana (Seated Forward Bend), Janu Sirsasana (Head-to-Knee Forward Bend), Krounchasana (Heron) Supta Padangustasana (Lying Forward Bend), and Hanumanasana (Splits).
We will explore a wide range of backbends such as Cat/Cow, Anjaneyasana (Low Lunge Backbend Variation), Natarajasana (Dancer), Salabhasana (Locust), Bhekasana (Frog), Dhanurasana (Bow), Supta Virasana (Reclined Hero), Ustrasana (Camel), Setu Bandhasana (Bridge), and Urdhva Dhanurasana (Full Wheel).
We will explore a wide range of twists such as Parivritta Utkatasana (Twisted Chair), Parivritta Trikonasana (Revolved Triangle), Parivritta Parsvakonasana (Revolved Side Angle), Parivritta Janu Sirsasana (Twisted Head-to-Knee Pose), Marichyasana (Seated Spinal Twist), Ardha Matsyendrasana (Half Lord of the Fishes), Bharadvajasana (Bound Half-Lotus Twist), Pasasana (Noose Pose), and Jathara Parivartanasana (Reclining Spinal Twist).
We will explore a wide range of inversions such as Viparita Karani (Legs-Up-the-Wall), Setu Bandhasana (Supported Bridge Pose), Sarvangasana (Shoulder Stand), Halasana (Plow Pose), Matsyasana (Fish Pose), Dolphin, Sirsasana (Headstand preparations and variations), Pincha Mayurasana (Peacock Pose preparations and variations), Adho Mukha Vrksasana (Handstand preparations and variations).
Materials for the Course
Handout on theory and main concepts covered during the course
Practice sheet of forward bends, backbends, twists and inversions covered during the course
Book recommendations: Hatha Yoga Illustrated, Martin Kirk, Brooke Boon, Daniel DiTuro | Ashtanga Yoga, The Practice Manual, David Swenson | Light on Yoga, B.K.S. Iyengar.
We will be covering some of the key concepts and poses that are covered in these books during the course. You don’t necessarily have to read or own these books to attend the course, but they could be a helpful reference for those interested.
What Can You Read About Yoga Alignment and Technique?
Paying attention to your alignment and technique in yoga poses can be helpful to ensure you get the most out of your yoga practice. When you understand the basic alignment principles, you can adapt them to best suit your body.
Take a look at our below alignment and technique blogs written by our yoga and mindfulness teacher Irene focused on providing tips and information about how to learn and apply alignment and technique to your Yoga practice.
You can also try out our free yoga and mindfulness videos that are available on Antara Yoga's YouTube channel or Irene's Yoga pose video tutorials and vlogs on Yoga Screen.
If you are interested in the topic, and want personalised support follow our alignment and technique yoga course mentioned above, or set up private classes online or in Amsterdam.