Mastering the Basics
8 Week Course for those new to Yoga, new to Ashtanga Yoga or who have taken time off from their practice and want to get back into it slowly.

Evening session: Monday and Wednesdays 7:15 pm

Learning Yoga can be uplifting, exciting and also intimidating depending on how you begin. Anyone who begins yoga quickly becomes aware that there is much more to it than meets the eye. This is why it is important to begin slowly, in a supportive environment. It is important to learn under the guidance of a qualified teacher, who will help you create a practice that is sustainable, that works with your life, and above all that is enjoyable.

The benefits of yoga lie in an understanding that yoga is simply a practical way to open the body and the mind. Yoga is the science of “undoing” many years of self limiting patterns. We begin this “de-aging” process by starting to bring our bodies back to a place of neutrality and health. Through yoga poses we re-learn how to move, we slowly break down old patterns of movement that were created from past experiences. We begin to develop the ability to relax and be firm in the body. When the body can be relaxed but strong, so can the mind.

The Mastering the basics course asks you to make a commitment of coming to your mat consistently for an eight week period. We will begin slowly and let the practice build, as you are ready. In our course:

• Students may progress at different rates; therefore we will all be learning the basic principles that are common among types of poses.
• You will learn to develop body awareness, and correct breathing
• You will also learn how to link breathing with movement so that you can become familiar with the connection between your physical and energetic body.

Once you understand these basic principles you will be able to come into any yoga class and make the most of your own experience.

Fees etc: the MTB course is open to students of all levels. The fee for the entire course is $160 for twice a week and $80 for once a week. Students can also choose to purchase the unlimited month class pass if they would like to attend other classes along with the MTB course. Drop-ins are also welcome. Please register in advance by calling 509-869-4121 or emailing Katie ( katie@cityyogaspokane.com ).

More about Ashtanga Vinyasa Yoga:

Ashtanga Vinyasa is a form of Hatha Yoga that combines core strength and flexibility with deep focus and concentration. The object of Hatha yoga is to create balance between the mind and the body. When the mind and body are not functioning in harmony, there is a division between the physical and mental rhythms, which inevitably leads to sickness.

Click here to read the 1995 article in Yoga Journal about Ashtanga Yoga.

In Ashtanga Yoga, the first of six series of postures, is called the Primary Series,or Yoga Chikitsa (yoga therapy). Practice of the primary series is designed to cleanse and purify the internal organs of the body through prevention of the accumulation of waste products. Each asana, in their order, has specific benefits. The Primary Series is also appropriate for those new to Ashtanga as the way to properly and safely begin to stretch and strengthen the muscles of the lower back, lower abdomen, gluteus and the hamstrings. All of this work results in stabilizing the pelvis and hips which has long term benefits to the overall health of our bodies.

Consistent practice of the primary series also builds aerobic endurance because of the specialized breathing called ujjayi. This breathing technique is works to achieve the same result as low level aerobic exercise. Where a greater volume of oxygen is taken in through a constricted space ( the glottis is controlling the flow of air) which increases the volume of the air entering the lungs. The lungs are strengthened in this process as the body become more efficient at transporting oxygen to the muscles. Attention to the breath is also a tool which helps the practitioner to unite the mind with the body - where anything is possible.

The Second Series, Nadi Shadona (nerve cleansing), known as the intermediate series, focuses on back-bending postures and twists. Second Series is generally not practiced until a student is very proficient with all of the poses in the Primary Series - and has a trusted and experienced teacher to guide them. In fact one series prepares the body for the next - however on an individual basis, the path may not be quite so linear. A dedicated practice of Second Series will stimulate the nervous system and allow energy to flow freely through the chakras (energy centers). To be sure, one would not just decide to begin practice of second series, rather, one is "given" poses, one at a time to be added on to their Primary Series practice, by their teacher.

The remaining four series are very advanced. Only years of regular practice with a very experienced teacher will bring you to the advanced series of Ashtanga Yoga.

"Ashtanga Yoga" is the name given to the system of hatha yoga currently taught by Sri. K. Pattabhi Jois, a renowned Sanskrit scholar and yogi in Mysore, India. The historical definition of ashtanga (also spelled astanga) yoga is "eight-limbed yoga," as originally outlined by the sage Patanjali in the Yoga Sutras. The eight limbs are a path towards happiness and joy; yama (ethical practices), niyama (self - observation), asana (postures), pranayama (breath control), pratiyahara (sense withdrawal), dharana (concentration), dhyana (meditation), samadhi (state of joy and peace). Written between 400 and 200 B.C., the Yoga Sutras is the primary text of the science of classical yoga in which Patanjali collated and systemized existing techniques and knowledge of yoga.