Learn the Ashtanga Primary Series
Our Ashtanga Yoga Full Primary Series Retreat is aimed at preparing ourselves to perform independently the complete Primary Series of Ashtanga Yoga. This means five days of intensive practise and study to cover the fundamentals of Ashtanga Yoga and to learn each asana in the series individually. We intend to leave participants with an understanding of the purpose of each asana, its sequence, benefits, dangers to avoid and valid modifications. Each day begins with a yoga session, followed by a long workshop in which we focus on some specific asanas. In the afternoon we invite you to join us on an excursion to little known corners of the Picos de Europa. In the evenings there will be a talk on yoga philosophy and/or history.
Time Table
Arrival on the first day of this retreat may be anytime after 16:00h. The program begins with an introduction around 18:30h followed by dinner at 20:00h. The program finishes the last day after lunch around 15:00h.
| 8:30 | Yoga Session |
| 10:30 | Breakfast |
| 12:00 | Meditatation/Yoga Nidra |
| 12:30 | Ashtanga Workshop |
| 14:30 | Lunch |
| Afternoon | Activity in Nature (3 days) |
| 19:00 | Talk on Yoga Philosophy (3 days) |
| 20:00 | Light Meal |
Workshops
Day 1: The Interior Practice.
In this introductory workshop, we will learn the fundamentals of the Ashtanga Vinyasa Practice, including:
- Ujjayi Breathing – A full and conscious breathing technique that brings concentration and vitality
- Drishti – A point of visual focus, that keeps attention centered and prevents distraction
- Vinyasa – The meditative art of synchronizing breath and movement
- Bandha – The subtle art of tuning into the force of levity in our body, bringing lightness to our movement
Day 2: Sun Salutations and Standing Postures.
In this workshop we will begin by learning the sequence and postures of the energizing Sun Salutation sequences of Ashtanga Vinyasa. We will study in fine detail Adho Mukha Svanasana (Downward Dog), a key preparation for the subsequent postures of the Primary Series and basis of hand balance. We will then learn the fundamentals of correct forward bending, a very common daily movement, which often leads to injury when incorrectly performed. We will then study the important alignments and sequence of the standing postures.
Day 3: Balance and Twisting.
We begin this workshop by learning the keys to good balance and understand how it strengthens out mental focus. We will experiment with the challenging balance postures of the standing sequence of Ashtanga. We will then learn how to correctly perform spinal twists, which have the effect of increasing spinal mobility and improving the digestive function. We will also learn the alignments and sequence of some of the seated postures.
Day 4: Back Bending and Inversion.
We begin this workshop by studying back bending in order to strengthen the spine and fully open the respiratory system (and hence improve breathing). We will learn how to use our thoracic spine to safely deepen backward bending.
We will also learn about how to perform inverted postures and how they stimulate the brain and endocrine system.
Day 5: Advanced Postures of the Primary Series.
In this last workshop, you will have the opportunity to explore the most challenging postures of the Primary Series, such as Bhujapidasana (a hand balance) and Supta Kurmasana (a posture which requires the legs to be placed behind the head). We will begin by learning preparatory exercises that will enable these more challenging asanas to become accessible with time. We will also learn about Ashtanga Vinyasa’s “gatekeeper” concept, and discuss how you can develop an individualized sequence within the Ashtanga framework to make it more appropriate for your individual situation.
Afternoon Excursions
Afternoon excursions typically last between 1.5 and 3 hours. Beautiful options are endless and many begin right from the door of the yoga shala. The excursion that we choose on any particular day will depend on the weather (highly variable in Asturias) and the overall inclination of the group. Below are listed some of our most common excursions:
Covandonga via the Mountains
Covadonga is perhaps Asturias’s most famous landmark, a historical site with a rock church sitting above a waterfall and a large cathedral at the base of the mountains. We will walk to Covadonga from our valley, crossing Cruz de Priena, a pyramid shaped peak directly about the Covadonga Sanctuary. Once there you can explore Covadonga at your leisure
Duration: 2.5 Hours Difficulty: Medium
La Gueña Cañon; Jump into Invigorating Water direct from Los Picos
From the Yoga Shala, we will walk 30 minutes to a nearby almost never visited canyon, where you will have the option to jump into a deep pool and have a waterfall “Prana shower”. A great option for a hot day!
Duration: 2 hours Difficulty: Easy/Medium
Cueva de Alda: Subterranean Magic
Cueva de Alda lies 30 minutes walk away from the yoga centre (via view of the Picos and Ocean). Despite its magnificence, it is a little visited cave due to its remote location. We will explore its gigantic main chamber, with stalagmites, stalactites, underground pools and a penetrating silence, interrupted only by drops of water occasionally falling from the roof of the cave. Simon will play a short flute concert to highlight its stunning acoustics.
Duration: 3 hours Difficulty: Medium / Easy
Trekking from the Doorstep to the Peak Above
From the doorstep, we will follow trekking route S9, which will take us on a 500m ascent through old Chestnut forests and high meadows to a peak overlooking the Casaño canyon, Picos de Europa and the ocean.
Duration: 3 hours Difficulty: Medium / High
Food at Asturias Yoga
We provide 3 vegetarian meals per day: breakfast, lunch and a light dinner. We do our best to source our vegetables locally according to the season, use primarily organic and vegan ingredients, and provide many home-made specialties, such as sourdough breads, spicy chai, nettle pesto, mountain spring water, fresh herbs for infusions, and marmelades from our fruit trees. Meals are designed for a nutritionally balanced diet, with foods that are easy to digest, grow in a sustainable way and full of vitality.
If you are someone who traditionally has a large appetite or prefers multiple snacks throughout the day, you may also bring your own food/snacks to supplement. The closest large supermarkets are in Cangas de Onis or Posada, both approximately 20km away. There are various smaller shops nearby in Benia (2km from the yoga center) and at the “Campsite Picos de Europa” (1km down hill from the yoga center).
Included in Ashtanga Primary Series Retreat
- Daily Pranayama, Ashtanga Vinyasa Classes, Asana Workshop and Yoga Philosophy Discourse
- Asturias Yoga Ashtanga Booklet
- 3/day Vegetarian & Vegan Meals
- Guided Excursions
Reservations: 6 Days, 5 Nights
- Retreat (without accommodation): 590 EUR
- Retreat+Shared Double Room: 770 EUR
- Retreat+Private Bell Tent: 830 EUR
- Retreat+Private Room: 935 EUR
- Retreat+Private Cabin: 1,040 EUR
Contact Us.
If you have any further questions, or are ready to reserve your place, get in touch today!