Workshops

SUNDAY, 25 APR. 5:30-8 PM
Let Go & Surrender
Rebuild your relationship with your spiritual self. Connect body, mind & spirit into alignment. Focuse on your heart centre and your breath.
WITH JULIA MARKOVSKA
Immerse in stillness accepting and allowing it to happen as an act of self-love, embrace silence with self-awareness and compassion, invite mindfulness as the first step of emotional healing
The Flow
Sunday, 5:30-8 PM
20-30 mins
20-30 mins
Part 1 - Meditation
ANAPANASATI "MINDFULNESS OF BREATHING" is a form of Buddhist meditation.
Feeling the sensations caused by the movements of the breath in the body.
Focusing lightly your attention where you notice the movement of breath between nostrils and upper lip - the "Anapana spot".
15 mins
15 mins
Part 2 - Chandra Namaskar Moon Salutation (15 min)
The first step of emotional healing and your breath and calm the body Channelizing the lunar energy which has cool, relaxing & creative qualities Focusing on the feminine (left)( Ida Nadi) of the energy in the human body.
1 hr
1 hr
Part 3 -Yin practice
Holding postures for a longer period of time, from two to seven minutes where muscles are relaxed with no tension. Slow and static, targeting the facia, joints and connective tissue.
45 mins
45 mins
Yoga Nidra Yogic Sleep
Closing the sessions with a guided meditation sleep with a trace of awareness. Stepping down into the internal dimensions of your consciousness. Reliving stress, anxiety, addiction into deep relaxation, opening the inner chambers of your mind.
Teacher: Julia Markovska
Stop worrying about the future and rehashing the past and become present. Julia practices and lives Yoga every day and offers the gift that transformed her life to you.

Julia's background: 250 hours of Yoga teaching training, followed by 100 hours of pre and post-natal TTC, Yin Yoga levels 1 (Anatomy & Theory) & 2 (Meridian series & Traditional Chinese Medicine) in Bali.
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Mobility & Alignment
In the M&A classes we mix elements of the Astanga and Hatha practice together with anatomy, sports science and martial arts elements to activate, stretch and strengthen the whole body through the girdles.
6 workshops WITH CONRADO ENRIQUE
Open to all levels. During the class different versions of the same exercises are shown from the beginner to the advanced level. This class requires you to be open to challenges.
Course Flow
It is recommended to attend the full 6-week module course to have a complete understanding of the alignment of each part of the body, but one can also opt to attend a specific date if you can't attend the whole course.

Full Course Special Price: €120
Drop-in: €25
Module 1: General Mobility & Alignment
Module 2: Toes Alignment
Module 3: Hip Mobility
Module 4: Spine Mobility
Module 5: Shoulder Mobility
Module 6: Mobility & Alignment
DATE TO BE ANNOUNCED
Module 1: General Mobility & Alignment
Teacher: Conrado Enrique

Price per class €25
DATE TO BE ANNOUNCED
Module 2: Toes Alignment
Teacher: Conrado Enrique

The design of most modern shoes doesn't support the health of our feet. When the alignment of your foot is altered by a narrow and/or lifted toe box, or a lifted heel (which includes the padded heels found in many running shoes) it's going to impact the way the rest of your body functions. If you've been wearing shoes the majority of your life, your foot has probably taken on the shape of the shoes you wear.

Before we ever wore our first shoes, our toes, especially the big toes, were spread apart. It's the angle of the big toe toward the mid-line of our body that actually helps to create the ideal natural arches of our feet. Without this angle formed by the proper alignment of the big toe, the other bones of the feet are more likely to collapse, creating "flat" feet and pronated ankles. Bunions can also result from shoes pushing the big toe off the mid-line.

During the class you will learn simple exercises that can address and get us onto the path to correcting these "habits" and increasing in subtle but efficient ways our strength, stability, and posture.

Price per class €25
DATE TO BE ANNOUNCED
Module 3: Hip Mobility
Teacher: Conrado Enrique

Quite simply, mobility can be defined as 'usable ranges of motion'.

To maximize our movement/stability potential, we need to have adequate motion/strength through our ranges and maximum control of our individual joints. Only then we can function well, perform smooth coordinated motion and distribute forces evenly throughout the body.

Stiffness, restrictions, and in some cases, pain, are signs that mobility may be compromised.

Stretching is a popular modality for trying to remedy poor mobility, but results are usually short lived. That's because stretching alone only 'temporarily' allows access to greater range of motion if it's not accompanied with specific strengthening work. Also because stretching alone tends to leave the involved joints vulnerable because of a lack of strength/stability in the added range of motion.

Price per class €25
DATE TO BE ANNOUNCED
Module 4: Spine Mobility
Teacher: Conrado Enrique

Sedentary lifestyles are not only detrimental to physiological health and well-being but also musculoskeletal health. Recent research findings have demonstrated an association between prolonged sitting and increased neck, shoulder, and lower back pain. When we think about posture, it brings us to spine mobility. Sedentary behaviors may induce a relatively stiff thoracic spine contributing towards the dysfunction in the adjacent spinal regions.

The good thing is the thoracic spine and mid-back region respond extremely well to the right dose of exercises.

To make substantial and long-term improvements in mobility not only of the thoracic spine but anywhere in the body, consistency is key!

Price per class €25
DATE TO BE ANNOUNCED
Module 5: Shoulder Mobility
Teacher: Conrado Enrique

Improving shoulder mobility to facilitate movement must be a priority. Improved shoulder mobility = more effective and efficient movement patterns. Shoulder mobility will also affect your joints and muscle health in everyday life, allowing your body to move and function as it should, with reduced risk of injury and pain.

Both flexibility and mobility play a part in the effective movement of the shoulders, although there is a distinct difference between "shoulder flexibility" and "shoulder mobility".

"Shoulder flexibility" refers to the ability of the soft tissue muscles to stretch or temporarily elongate.

"Shoulder mobility", on the other hand, is the ability for the shoulders to move through a range of motion with control before being restricted. This includes having the required strength, coordination, and body awareness along with flexibility.

Price per class €25
DATE TO BE ANNOUNCED
Module 6: Mobility & Alignment
Teacher: Conrado Enrique

This is a final summary workshop that combines drills, techniques and exercises learn during previous 5 workshops. It is very important to perform active mobility exercises within new ranges of motion in order to promote permanent changes to mobility! Habits do take time to stick!

Price per class €25
Teacher: Conrado Enrique
I discovered Yoga in Australia in 2011, after trying a Bikram class just because it was the only "thing" available. I actually thought it was a kind of gentle gymnastics. Very wrong I realized I was. I'm always up for a good challenge and the "challenge" of my life I had found!

To me Yoga has grown to be a "real" practice, that allows us to re-dis-cover how to be in our body, this perfect, conscious machine that we're born with-in. Yoga develops strength, flexibility, and awareness… and up to us it is to evolve further and create the "union", create the Yoga, allow it to flow! Yoga is only a bridge between the mind and the body and the spirit, the glue that bonds the cliche!
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