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1 Week Astanga Course with Richard Spahn


June 4th – June 11th 2004
Richard Spahn has studied Astanga with Pattabhi Jois and has been teaching Astanga for 15 years !

We are very fortunate to have someone of Richard’s level of experience coming to this country to teach.

Weekend option June 4th - 6th Cost €300





This course is suitable for beginners as well as advanced people.


Beginners will be gradually taken through the different asanas and vinyasas (breathing).


More advanced practitioners who know the series will practice at their own pace getting adjustments and being led further into the practice.


This course is for people who wish to work intensively with their physical body through the Astanga practice.


There will be plenty of outdoor activites in the Burren and surrounding areas. Last year we visited the Aran Islands with Richard on one of our day trips.

To see a report of last year's course Report Richard Spahn Astanga 2003

Cost for this 7 day course is 600 EURO and includes accommodation and vegetarian meals.


Course Description


What is Asthanga Yoga


Asthanga Yoga is a strong dynamic form of Yoga and which is ideal for increasing flexibility, toning and making the body more supply, while strengthening the muscles and massaging the internal organs producing optimal healthy functioning of the body.


The primary teacher of Asthanga Yoga is Pattabhi Jois who is based in Mysore, India. He in turn was taught this practice by Krishnamacharya who is widely accepted to be one of the most advanced Yogis of the 20th century.


It is practiced as a series of flowing Yoga postures which begin with the Sun Salutations. These heat up the body and prepare the body for the stronger postures which one gradually introduces and builds into one’s own daily practice of the sequence. These stronger stretching and strengthening postures are also practiced within the flowing sequence which follows the Sun Salutations.


One’s breath is controlled and regulated by a practice known as Ujjay breathing. This produces a slight hissing sound in the throat and has an effect of lowering the blood pressure. Thus although one is physically working the body quite strenuously, one feels quite calm and centred which is quite unlike any other aerobic exercises. This allows one maintain an inward focus and a meditative awareness while practicing the sequence.


One’s eyes and attention are also directed towards drishtes (points on which to focus the eyes and attention).


There are also internal locks applied (uddiyana and moola bandha) and these regulate the flow of energy within the nadis (energy channels). They also increase the internal heat of the body.


The internal heat within the body allows one’s body to become more supple and to practice postures which one could not normally practice with a cold unprepared body.


How Asthanga is taught


Asthanga is introduced to beginners with the Sun Salutations first. One practices these sequences initially until one is familiar enough to complete these oneself. If one has previous experience of other Yoga (either Satyananda or Iyengar) then it can take between 30 minutes to 2 hours before one is comfortable enough to practice this sequence by oneself.


Then the rest of the sequence is gradually introduced. Each posture is practiced to one’s own ability and the instructor gives posture corrections and verbal directions to help one learn each posture and also how to flow from one posture to the next.


There is always a closing sequence which consists of a number of back bends and forward bends and a slowing down of the postures and a final relaxation period while one lies in Shavasana.


Self-Practice


On some of the more advanced courses, the classes are given in the style of self practice. It is assumed that each participant knows the sequence and is able to practice by themselves. Usually the instructor goes from each participant to the next and makes appropriate adjustments to one’s postures and encourages one to improve one’s practice beyond what one has attained so far.


1 Week Astanga course with Richard Spahn


The week will begin gently to allow beginners and those not used to the Astanga sequence learn the Sun Salutations and gradually learn the standing postures, sitting postures and also the flowing vinyasa.


As the week progresses the class will move towards a Self Practice sequence depending on the levels of ability of the course participants.


Each individual participant will be encouraged to practice to their own limits and the week will expand those limits and improve the quality of one’s practice.


There will be plenty of time for individual attention and also chatting to Richard outside the class.



Who it is suitable for


It is recommended that one already has experience with some other forms of Yoga.


This may not be necessary for younger beginners and those who are already quite fit from other forms of exercise.


You are always encouraged to practice at the level which is suitable for your body. You will gain more benefit and also enjoy the exercises more when you perform at a comfortable level rather than pushing yourself too hard.


When you practice at home after the course, you can gradually increase the duration and the number of postures which one includes in the sequence, as your body gradually improved with regular practice.


This course is for people who wish to work intensively with their physical body through the Astanga practice.


Timetable for the week




The timetable for the weekend is as follows;


Friday (4th June 2004)

• 18:00 – 19:00 Arrive and settle in
• 19:00 Dinner

Saturday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Yoga class. This class can also be used to bring up questions about any of the postures and to help improve the postures without havin to keep up with the sequence of the Astanga series.
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Sunday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Free time. Can be used to explore the Burren Hills, Cliffs of Moher, Ailawee caves or simply to rest tired bones ;-)
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Monday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Yoga class. Satyananda Yoga class. Emphasis on inner awareness and relaxation.
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Tuesday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Free time
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Wednesday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Yoga class. This class can also be used to bring up questions about any of the postures and to help improve the postures without havin to keep up with the sequence of the Astanga series.
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Thursday

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 Outdoors in the Burren (This will vary from sea walk to a walk through the hills. Some walks will include visits to ancient sites.)
• 16:30 - 18:00 Free time
• 18:30 Dinner
• 20:30 - 21:30 Meditation or Breathwork or Deep Relaxation

Friday (11th June 2004)

• 8:30 – 10:30 Astanga Yoga class with Richard
• 10:45 Breakfast
• 11:30 - 13:00 Pack bags, help tidy up.
• 13:00 Lunch
• 13:30 Depart

Accommodation
The accommodation at the centre is in rooms of 2, 4 or 6 people sharing.

There are also 2 single rooms which work out at €30 extra for a weekend or €70 extra for a week.

There are also local B&B's and a hotel.
More details Accommodation at the centre

Your partner or family may also stay at the centre New flexible pricing structure

Cost of the course
The cost of the course is 600 Euro and includes accommodation and vegetarian meals.

The food is cooked by Paddi the gourmet vegetarian chef who ran Seventh Heaven the well known restuarant in Galway city.

If you choose not to stay at the centre and would prefer to stay in a B&B, the cost of the course is 550 Euro

Do people come on their own or with someone else ?
Most people come on the own from all different parts of the country and also some from abroad who fly into Shannon.

The atmosphere is quite easy going and friendly and warm, so its the type of centre where you arrive and before you know you feel at home.

Sometimes people do come in pairs if they also happen to have a friend who enjoys yoga weekends too.

Is it cold in Winter ?
The centre has underfloor heating throughout the building. So even if the weather gets cold outside, it is nice and cosy inside. This includes the Yoga room and the dorms at night.

Staying an additional night This may enable you to get a cheaper flight. You need to check this with the centre and it depends on availability.

Booking a place on the course
Click below for on-line booking and information on how to book by phone.
Booking on a course

How to get to the centre
Getting to the centre
For information on

• Public transport
• Reduced taxi fares
• Car pooling and getting a lift
• Airport information and cheap flights
• Detailed road directions which you will need to find the centre

What you should bring with you
Bed linen is supplied, but you will need to bring your own towels.

Good walking shoes or walking boots, and outdoor clothes a very good idea.

For a list of essential things to bring please click What to bring with you



Other courses at the centre

We have approx 3 weekend courses each month all year round
and about 10 week long courses mainly in the Summer, Christmas and Easter.

• Satyananda (Gentle, suitable for complete beginners, all ages and you do not have to be fit)
• Astanga (Strong, dynamic. You need reasonable fitness)
• Iyengar (Precise physical postures, medium in strength)
• Bikram (Hot sweaty workout, great fun)
• Kundalini (Internal energies, visualizations, gentle yoga)
• Pilates course (Flatten your tummy, strengthen your back, improve flexibility)
• Detox and Holistic Health (Learn about cleansing, raw juices, full body massage, gentle yoga)
• And many more courses

For a complete list of courses for the next few months
Courses for the next few months



More courses Please note that there will be more courses planned over the coming weeks. If you wish to be kept up to date with the latest list of courses, then click Join our mailing list to be kept up to date by e-mail about any new courses

Sample newsletter Newsletter April

More information
Comments from people Comments from previous courses

Photos from the year 2002. Outdoors in the Burren, swimming, walking, horse riding, sailing

or simply contact the centre on 091-637680

From overseas 00-353-91-637680

All enquiries welcome!