Mindful Yoga Academy
Heart centered Yoga & Meditation empowering individuals towards health and well-being
Mindful Yin &
MBSR Restorative Yoga Therapy
Teacher Training Intensive Retreat for Teachers and Yoga practitioners.
14th - 25th June 2015 - Sorry fully booked
Keep checking back for 2016 dates
Course description -
This unique 100hr Mindful Yin Yoga & Mindfulness-based Stress Reduction MBSR Restorative Yoga Therapy course, offers a heart centred practice, allowing us to step out of Automatic pilot and return to our centre where true healing begins. You do not need to be a Yoga Teacher to attend, and the course can be taken as Continued Professional Development for Yoga Teachers and Meditation Teachers or simply to cultivate your own practice in the gorgeous Retreat setting of Finca Vinyent, a lovingly restored 16th century Farmhouse. (click here for more details of the Retreat Centre)
With an emphasis on awareness of the present moment and focus on being in your practice, rather than doing your practice, the course includes in-depth instruction on all aspects of Mindful Yin and MBSR Restorative Yoga Therapy practice and teaching. The course also includes Mindfulness-based Stress Reduction MBSR Meditation, helping you come home to your body, deepen both your personal and teaching practice, and enhance your levels of heath and wellbeing.
The course is suitable for those with at least 2 years of Yoga asana practice and either an established meditation practice (not necessarily Mindfulness) or keen interest in learning how to encorporate Mindfulness-based Stress Reduction MBSR Meditation into your personal and/or teaching practice. You do not have to desire to become a Yoga teacher, but you are expected to have a passion for Yoga. For those wishing to teach, you would also need to have taken a 200hr Yoga Teacher Training course.
Please come along with an understanding of the quieter Yin practices and a strong interest in committing to the further exploration of both Yoga and Meditation.
A typical days schedule is -
- 07.00 - 09.00 Mindful Hatha Yoga or fushion Yin/Yang yoga and Meditation practice
- 09.00 - 10.00 Breakfast
- 10.00 - 11.30 Anatomy (subtle and physical) Teaching Methodology and Philosophy of Mindful Yin Yoga, MBSR Restorative Yoga and MBSR Meditation.
- 11.30 - 14.00 Mindful Yin or MBSR Restorative Yoga Therapy practice, training & practicum
- 14.00 - 16.00 Lunch and free time to relax around the pool or take a siesta
- 16.00 - 18.00 Mindful Yin or MBSR Restorative Yoga Therapy practice, training & practicum and MBSR Mindfulness-based Stress Reduction meditation workshop
- 18.00 - 20.00 Mindful Yin or MBSR Restorative Yoga Therapy practice
The class's and workshops balance essential theoretical knowledge with lots of skills practice and include the Yoga Alliance 5 educational categories of Practice and Training, Practicum/teaching experience, Anatomy (subtle and physical) Teaching Methodology and Philosophy. We have a short morning and afternoon tea break, half day Silent retreat, half day off (lunch til next morning) and of course we will also celebrate the Summer Solstice!
By the end of the course, you will have the skills and knowledge to deepen your personal practice. Yoga Teachers will also have wonderful new teaching skills to add to existing classes, along with new business opportunities with Mindful Yin and MBSR Restorative Yoga Therapy classes. This includes the key elements of MBSR Mindfulness-based Stress Reduction meditation as they relate to Mindful Yin and MBSR Restorative Yoga Therapy.
Mindful Yin Yoga -
Yin Yoga is part of the original Hatha Yoga tradition, and some say it was the original practice. Mindful Yin Yoga combines the influences of traditional Hatha Yoga with modern Mindfulness practices to improve health and well-being.
Recently brought back into the spot light by Bernie Clark, Sarah Powers, Paul Grilley and Biff Mithoefer and others, Yin Yoga is the practice of floor postures held for three to five minutes (sometimes more) It emphasizes the connective tissue of the hips, thighs, pelvis and lower spine. By drawing awareness away from the muscles and deeper into the bones a deep level of relaxation can be achieved. There is usually an element of Yang with a Yin pose, for example in Seal pose the muscles in the arms will be working, and props can be used to help take the strain off the arms.
During the training you will learn how to deepen your own practice and learn to teach -
- What is Yin Yoga and its history
- The differences between a Yang and Yin practice
- The differences between Yin and Restorative Yoga
- The most common Yin Yoga postures
- Full instruction on alignment principles, modifications, assists and use of props to suit the individual
- How to teach Mindful Yin Yoga using 'enquiry style' guiding
- Benefits and contraindications of Yin Yoga
- Sequences for organ health including Kidney/Urinary, Liver/Gallbladder, Stomach/Spleen and Lung/Heart & Intestine and Governing/Conceptual vessel
- A Meridian pairs sequence (sometimes called Makko Ho or Shiatsu stretches) to bring balance to your energy body
- How to practice pranayama to bring balance to the body & mind during the Yin postures
- How to bring Mindfulness-based Stress Reduction MBSR meditation into your Yin practice
- How to sequence Mindful Yin poses into your normal classes
- For details of a general Mindful Yin Yoga stepping out of Autopilot general class click here
MBSR Restorative Yoga Therapy -
Restorative Yoga is also part of the Hatha Yoga tradition, brought into our practice and hearts by Judith Lasater, MBSR Restorative Yoga Therapy combines the influences of traditional Hatha Yoga with modern Mindfulness practices to improve health and well-being. The intention of the practice is very different from our Yin practice.
A MBSR Restorative Yoga Therapy practice also has long holds, however they are fully supported by props allowing every part of the body to be as comfortable as possible. The intention of the practice is self-compassion, kindness and acceptance, moving from doing to being and activating the relaxation response. The practice can relieve stress and fatigue as well as promote recovery from injury and illness.
During the training you will learn -
- What is MBSR Restorative Yoga Therapy and its history
- The differences between a Yin and Restorative practice
- The most common MBSR Restorative Yoga Therapy poses for self healing with Mindful awareness
- Full instruction on alignment principles, modifications, assists and use of props to suit the individual
- How to teach MBSR Restorative Yoga Therapy using 'enquiry style' guiding
- Benefits and contraindications of MBSR Restorative Yoga Therapy
- Sequences for relieve stress and fatigue and promote recovery from injury and illness that focus on the Governing Vessel, Spleen, Conceptual Vessel and Heart
- How to practice pranayama to bring balance during the MBSR Restorative Yoga Therapy poses
- The Gentle Art of Relaxation- how to bring visualisations into your teaching practice including -
- The Healing Garden
- Relaxation with the waves
- Soothing Mountain Lake
- Mindful Yoga Nidra
- How to bring MBSR Mindfulness-based stress reduction meditation into your Restorative practice
- How to sequence MBSR Restorative Yoga Therapy poses into your normal classes
- For an example of a MBSR Restorative Yoga Therapy Stepping out of Autopilot general class sequence, click here
What is the difference between Restorative and Yin Yoga?
Yin Yoga is not intended to be Restorative Yoga: it encompasses long held, static stresses of the deep connective tissues allowing them to be remodeled, it may or may not be relaxing and there is a saying that goes "if you are feeling it you are doing it"
Props can be used to support the part of the body not being focused on, the joints effected/targeted are not supported themselves. In this way the joint can be stretched with gentle, but persistant pressure for the length of the hold.
We also use the tools of Mindfulness-based Stress Reduction MBSR to step out of automatic pilot and just be in our bodies in this present moment, to find the middle path. Yin Yoga is not intended to promote recovery from injury and illness in the way that Restorative Yoga does.
Generally speaking in the Restorative Yoga, the postures are held for longer periods too but in a fully supported position allowing the body to let go. There are some overlaps but they are two distinct methods with different intentions. It is always dangerous to make a short dogmatic definition but here is how Bernie Clark explains it!
Restorative Yoga takes an unhealthy body and brings it (hopefully) back to normal, while Yin Yoga takes a normal healthy body and brings it up to optimum. So you see - it is a question of degree.
Our Mindful Yin and MBSR Restorative Yoga Therapy practice is the perfect time for cultivating the Yama 'do no harm' by stepping out of Automatic Pilot and with a foundation of Ahimsa and Mindfulness, you tune into the experience of what is happening just now – in this moment.
Yoga Sutras II:16 “Heyam Dukham Anagatam - Suffering that has not yet come can, and should be avoided”
This sutra really supports our vision of teaching yoga. We often ask "as you practice yoga can you relinquish the goal of physical accomplishment for the intention of cultivating awareness of well-being, peace, joy and happiness?"
Mindful Hatha Yoga - Too much of a good thing (even Mindful Yin and MBSR Restorative Yoga Therapy) is not always the best idea, so you will also practice the more active Yang Mindful Hatha Yoga or a fushion of Yin and Yang to bring balance to your energy body. Based on a mix of the ancient wisdom of traditional Hatha Yoga and Mindfulness practices, Mindful Hatha Yoga invites you to tune into your body and be kind to yourself. It is a path, a journey, not to get somewhere else, but to be where we are, as we are in this very moment, with this very breath, whether the experience is nice, unpleasant or neutral.
The first foundation of Mindful Yoga is Ahimsa (do no harm) to yourself and your students, and at its heart we practice the 8 attitudinal foundations of mindfulness -
non judging, patience, beginners mind, trust, non striving, acceptance,
letting go, forgiveness and self compassion.
Mindful Yoga taps into the innate potential for healing that we all have. It mobilizes our ability to cultivate embodied wisdom and self-compassion, and by so doing it teaches us to live our life and face whatever arises with awareness, integrity, clarity and an open-hearted presence.
This is why we call it a Mindful Yoga practice, even so, from time to time, we may need to remind ourselves to just be in our yoga practice, rather than think we are doing the yoga practice.For more information click on the What is Mindful Hatha Yoga page.
Please note as the focus of the course is Mindful Yin and MBSR Restorative Yoga Therapy, you will not learn how to teach Mindful Yoga. However you will receive complementory copies of Kathy's ebook Mindful Hatha Yoga, one breath at a time which includes Mindful Asana Prinicple MAP cards, a level 1 and 2 Mindful Hatha Yoga class sequence and general MBSR Yoga Therapy class sequence on booking the course.
Pranayama - When the breath is steady, so is the mind
During the training you will practice and learn to teach Pranayama in a Mindful way, taking into consideration the needs of the student and any contra-indications. Some text books refer to teaching pranayama in different levels, this gives the impression that Pranayama techniques are something to attain, leading students to become goal orientated towards “the most difficult” when in fact the more simpler pranayama may be the very one they need.
We will practice and learn to teach –
• Breath awareness including deep tummy breathing to bring balance to the nervous system
• Centering with a 3 step breathing space
• Heart breath
• Learning how to exhale with Kaki pranayama to release stress, anxiety and tension
• Ujjayi - the ocean breath
• Nadhi Shodhana to bring balance to yin and yang
• Orbiting Energy
Mindfulness-based Stress Reduction MBSR Meditation for everyday life.
The meditation you will practice and learn to teach is our own unique amalgamation of Mindfulness-Based Stress Reduction (MBSR) developed by Jon Kabat-Zinn and his colleagues at the University of Massachusetts Medical Center and the Mindfulness-Based Cognitive Therapy (MBCT) course, developed by Segal, Williams and Teasdale. It is has been designed to help students learn new ways of handling the stressors of modern living, and to help us find balance.
Mindfulness is a life skill which can deepen our sense of well-being and fulfillment. It involves paying attention to what is occurring in our present moment experience, with an attitude of openness and non-judgmental acceptance. It engages all of our senses as we open to our entire experience, becoming aware of our body, thoughts and emotions - not always that comfortable during the long holds of Mindful Yin and MBSR Restorative Yoga! Using the skills of Mindfulness you will be able to skillfully deepen both your own and your students practice allowing you to tap into the true essence of the quieter practices.
As Jon Kabat-Zinn so eloquently describes it, Mindfulness is “arriving at our own door”, being in touch with ourselves, with others and our surroundings in the present moment. It is a natural and an intuitive state of presence in which we can feel more connected, real and alive. For more information click on the What is Mindfulness Meditation page.
During the course you will learn-
- Body and Breath short and long meditation
- Mindfulness of Thoughts short and long meditation
- Mindfulness of Emotions short and long meditation
- 4 Step Meditation
Accommodation At Finca Vinyent -
Cost -1,695 euros per person in a twin room.
The price includes -
- All tuition
- Twin room for two students (same sex) with on-suite bathroom
- 3 vegetarian meals* per day (dinner on arrival day, breakfast on departure day)
- Manual including all scripts and Mindful Asana principles Map cards for both Mindful Yin and MBSR Restorative Yoga Therapy
- 50hr certificate for Mindful Yin Yoga and 50hr certificate for MBSR Restorative Yoga Therapy
- Shared pick up/drop off from Benisa at 17.00hrs on arrival and 10.00 on departure.
* Important, please note, Your booking includes all meals (breakfast, lunch and dinner) including on your free day. The ovo-lacto Vegetarian food is lovingly prepared to ensure balanced nutition and sourced locally where ever possible. Finca Vinyent has a small kitchen, so unfortunately they are unable to prepare special meals. If you are on a special diet please arrange to bring your own supplements, however as a Vegetarian Retreat Centre for the harmony of all, they cannot allow meat or fish on site.
The nearest airport is Alicante, and we recommend that you book the English speaking transfer service directly from the airport to Benisa. Please visit www.beniconnect.com
For more details of Finca Vinyent, please click here
Pre-course study -
We ask that you read The Complete Guide to Yin Yoga, The Philosophy & Practice of Yin Yoga by Bernie Clark before you arrive. We will also send you a digital copy of our Mindful Hatha Yoga Asana MAP cards and a Mindful Body Scan on receipt of your deposit. We ask that you familiarize yourself with the asanas, perhaps by practicing in a way that supports your body, and practice the Body Scan a few times to step out of automatic pilot into your life.
To reserve your space -
First contact Kathy by email or telephone to check availability. We then ask for a 600 euro PayPal deposit to secure your space.The balance is payable one month before the course starts.
We understand that the decision to take a training course is huge, so if you have any questions, please contact us.