 At Yoga 109 we offer a variety of safe and structured yoga and Pilates classes, including Ashtanga Yoga, Hatha, Iyengar yoga, PreNatal and Yin yoga classes.
People practice Yoga for many reasons, perhaps to increase flexibility or strength, to improve posture, to assist in injury recovery or maybe to compliment other activities. Some people also wish to include a spiritual element into their lives or to explore a more 'inward' journey. Others still wish to escape the frantic pace of life, to relax and re-focus. There is no right or wrong reason to practice yoga, it is simply a wonderful gift to give yourself.
With so many different styles of yoga available these days it can be difficult to know where to begin. Below is a brief description of the classes available at Yoga 109.
Class Levels
- Beginners: Introductory level classes, ideal for newcomers and beginners to create a solid foundation practice. There is no rush to leave the beginners classes, all the fundamental knowledge you need for your yoga journey is explored in detail in these classes. Students are never too experienced to enter a beginners class.
- Level 1: Building on your foundation knowledge, more intermediate level postures and sequences are introduced. Enter this level only once you have a clear understanding of the fundamentals of yoga from a beginners level.
- Level 1-2: Exploring more intermediate-advanced postures and sequences. Focus on inversions, arm balances, back bends and twists. A solid foundation knowledge is required. It is best to ask your teacher before you enter this level class, you are required to know how to self adjust and will be expected to hold poses for longer periods.
- 入门及基础: 入门级课程,对于刚刚开始瑜伽练习和新加入的会员是一个理想选择,为以后的练习打下一个坚实的基础.
- 级别1: 在有了一定的基础之上,课程中将引入更多的中等难度的动作和序列.
- 级别1-2: 将会探索到更多的中高级别的动作和序列.着重于倒置,手臂平衡,后弯和扭转.需要扎实的基础知识.
Ashtanga Yoga
Ashtanga Yoga is an invigorating practice involving a rhythmic connection of breath, bandhas and movement. Students learn to combine and improve balance, strength, flexibility and stamina. The Ashtanga practice is divided into 6 set series of poses, each series preparing practitioners for the next. Students are strongly encouraged to master one series before moving on to the next one, (sometimes this can take years).
Traditionally Ashtanga Yoga is practiced ‘Mysore style’, meaning that students gradually memorize the sequence of postures and move through it at their own pace. The teacher moves around the room to assist and adjust wherever necessary.
Beginners Ashtanga
This class introduces the practice of Ashtanga yoga. Students get a chance to develop a foundation practice before moving to the Ashtanga 1 and Mysore classes. This class is suitable for newcomers to Ashtanga or Vinyasa Yoga.
Ashtanga 1
The teacher guides students posture by posture modifying where appropriate. It is recommended that you attend Ashtanga Beginners and/or Vinyasa Beginners classes before attending this class. The pace is faster and students are encouraged to be familiar with Sun Salutation A & B..
Ashtanga Mysore
The traditional method by which Ashtanga Yoga is taught in Mysore, India. Students are gradually taught the Ashtanga series until they are able to practice the sequence from memory. Offering maximum attention, the teacher guides the student individually. With each successive class students learns to take their practice further.
The Mysore class is not an advanced class. However, you do need to know Sun Salutation A & B before joining the class.The rest of the poses you will learn systematically according to your individual capacity.
Ashtanga 的体式练习包括六个级别，需要严格的逐级练习，每一个级别都有规定的体式动作，必须坚持练习，才能达到效果。Ashtanga初级序列(亦作 YogaChikits，瑜伽疗法)的难度决定了只有坚持练习的练习者，才能去到后面的序列。Ashtanga一般以Mysore的传统形式练习，练习者以自己的呼吸节奏并根据Ashtanga的练习顺序和原则完成自我练习而老师在必要时在一旁给予指导和纠正。
基础Ashtanga
这个课程将Ashtanga传统及练习的第一序列体式介绍给练习者。让学生在开始Mysore练习或参加领课前打下牢固的基础。
课程适合刚接触Ashtanga或瑜伽的初级练习者。
由老师带领练习者完成序列而在必要时删减或修改体式动作。
印度Mysore地区的Ashtanga传统教授/练习方式。通过反复和经常性的练习，练习者将通过记忆学会完整地动作序列和呼吸。Mysore风格的最大特点即老师能够给予练习者最大程度的个人关注，依据个人特点及练习程度决定进程快慢。而这些特点都决定了Ashtanga练习者只有通过持续不断的练习，才能最大程度获. 适合所有程度练习者.
Beginners | Beginners Vinyasa | Beginners Ashtanga
These classes are designed for newcomers, beginners and those who wish to revisit their foundation yoga knowledge.
Poses are broken down into steps, correct alignment is established and appropriate variations are offered. Breathing techniques and the connection of breath and movement is introduced.
These classes focus on creating a solid foundation knowledge of yoga and defines what is required from the student in order to progress safely.
这些基础课程为所有人设计：第一次练习者、初学者和其他希望重新巩固基础知识的练习者。
在这些课程中，体式、呼吸技巧，体式与呼吸的联结将被详解。老师会介绍正确的体式顺位而同时提供不同难度的体式供选择。
基础课程旨在为练习者树立正确的瑜伽理念从而使你今后的瑜伽练习有效安全 .
Hatha
Hatha Yoga, directly translates as ‘(Ha) sun - (tha) moon’. It focuses on developing strength, endurance (longer holds) and optimal body alignment, in addition to flexibility and relaxation. Standing poses are emphasized at the beginning to build strength and ease of movement, increase vitality, improve circulation, co-ordination and balance. Postures for deep relaxation are also introduced from the beginning. Gradually, sitting and reclining postures, forward bends, inversions, backbends, twists, arm balances and flowing sequences are introduced.
Props, such as bolsters, blocks, and straps, are used to facilitate learning and adjust poses to individual needs. Props help all practitioners (including the most advanced) gain sensitivity to the use of effort and receive the deep benefits of postures held for longer periods of time.
Hatha Vinyasa
Hatha Vinyasa is an invigorating and graceful style of yoga that combines attention to alignment (hatha) with the dynamic combination of movement and breath (vinyasa). It is an excellent option for those who want heat, fluid mobility and alignment all in one. Teachers explore the full spectrum of poses including back bends, inversions, twists and balance poses. These classes are energetic.
Iyengar Yoga (Hatha)
Iyengar yoga has the unique aspects of correct technique, proper sequencing and longer duration in poses. Technique involves correct alignment and fine adjustments. Proper sequencing ensures that students are correctly and safely prepared to progress their practice. The longer holds in poses improve stability and depth, making the practice more effective and beneficial.
Mindfulness Meditation
Mindfulness meditation is an extremely effective antidote to the stresses and effects of being overly stimulated in the world today. It is not a technique or a quick fix, it is an opportunity to live a more balanced life. Mindfulness meditation is about the process of being in the moment, not the outcome. However, while the process may be disarmingly simple, it does have one main requirement: A courageous commitment to face yourself directly.
This is a guided meditation, open to everyone. A curious mind is helpful.
Pilates
Pilates mat classes focus on bringing strong awareness and control to the "powerhouse", the core of the body. There are a variety of safe, controlled exercises designed to strengthen and stabilize the body from the center. All levels class. Advanced students will be given more advanced exercises to do in class.
Pre-Natal Yoga
Yoga can be used as an effective tool to help practitioners maintain fitness while pregnant. Practitioners learn how to breathe and relax and maintain toned, flexible muscles without placing strain on the joints. Excellent preparation for child birth and helpful in speeding up post-delivery recovery too.
Benefits of PreNatal Yoga
- learning movements to help relieve some of the discomforts associated with pregnancy
- improve circulation in the pelvic region and strengthen the uterine muscles
- preparing the body for childbirth
- learning breathing and relaxation techniques
- increasing energy levels and reducing fatigue
- reducing physical and emotional stress
- improving posture, stability and balance
- creating optimal health levels during pregnancy
Note: It is not advisable for women to practice yoga in their first trimester, thereafter yoga is suitable right up to the last stages of pregnancy.
孕瑜伽
瑜伽练习帮助你在怀孕期间保持状态。你将从练习中学会呼吸、放松，保持体能，肌肉柔韧度而不过度拉伸关节组织。
孕瑜伽益处
- 适度温和运动减缓孕期身体不适
- 改善骨盆区域血液循环，从而扩张骨盆和子宫收缩
- 为生产作好准备
- 学习呼吸和放松技巧
- 提升能量水平，缓解疲乏
- 缓解身心压力
- 建立正确姿势，身体稳定性及平衡感
- 让身体在孕期处于最佳状态
注意：在妊娠第一阶段的0到14周不建议练习瑜伽；而从第二阶段到妊娠的最后过程，瑜伽练习都将是适宜的.
Yin Yoga
These classes are different to the other more active (yang) styles of Yoga in that the postures are all supported and held for longer durations. Most poses focus on stimulating and opening the deep connective tissues in the hips and spine - ideal for people who are tight in these areas or simply wanting a more restorative, slower practice. The focus is inward. Unravel in this class.
All levels are welcome, no previous experience required.
Yin瑜伽区别于其他强调力量的瑜伽练习，每个动作保持1-15分钟。以增强那些延展性差或很难锻炼的身体部位的柔韧性，以臀部，骨盆和脊柱为主。让这些身体部分得到拉伸。Yin瑜伽不要求任何瑜伽经验.
此课程适合所有程度练习者.
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