Yoga and the Alexander Technique 3 hour Workshop

As our six hour workshop on Yoga and the Alexander Technique has booked out, we are offering a smaller version of the workshop for those of you who didn’t get to participate.

Berlin Yoga and the Alexander TechniqueWHEN:            Saturday 2nd December 3.30pm – 6.30pm

WHERE:          English Yoga Berlin, Görlitzer Str 39, Kreuzberg

FOR WHO:      For any one with an interest in yoga or the Alexander technique.

TAUGHT BY:  Rossella Buono and Pinelopi from English Yoga Berlin

PRICE:              €28

The workshop consists of one afternoon in which we will develop an individualized practice and an understanding of the uniqueness of the use of yourself in movement and at rest.

The workshop will provide an active and practical investigation of:

· Coordination and posture from an Alexander Technique perspective
· Modifying yoga poses
· Kinaesthesia
· Doing and non-doing
· Directing energy through the body
· Identifying and overcoming habits


In the first half of the afternoon Rossella will be introducing the Alexander Technique and how to apply it, in the second part we’ll use the new knowledge as Pinelopi leads a yoga class and Rossella provides hands on guidance and feed back.

– All abilities and levels of experience.

– Absolute beginners are welcome!

– Please wear comfortable clothes.

Booking is strongly recommended to ensure a place. To book your place, please contact:

Rossella: rossella (at) rossellabuono  (dot) com

Pinelopi: pinelopi (at) englishyogaberlin (dot) com

ABOUT THE TEACHERS:

Rossella Buono relocated to Canterbury, UK in January 2013 from Melbourne where she had an established Alexander Technique practice. Working with a great range of people, Rossella has applied the Technique to improving the lives of people with issues such as back, neck or shoulder pain, fibromyalgia, Parkinson’s disease, sciatica, asthma, stuttering, anxiety and stress. She has also enjoyed attaining tangible posture and movement improvements for musicians, sportspeople, office workers, and the elderly. In her capacity as a care worker, she has developed strategies to improve the quality of life for people with physical and mental disabilities.

Rossella was first introduced to the Technique as a means of her own rehabilitation, after breaking her leg in an accident – and found herself benefitting greatly from the approach. After eliminating residual pain and regaining sustainable, coordinated mechanical function, Rossella decided to train as an Alexander Technique teacher. Since then she has worked to offer others the same opportunity for the elimination of pain and improvement of overall quality of life.

 

Originally from Greece, Pinelopi has grown up all over the world. Beginning her yoga practice in 1999, she went on to complete a 600 hour Hatha Yoga Teacher Training course over a period of two years in Valencia, Spain. Since 2008, she has been working as a full time yoga teacher in Spain and continued to do so after her move to Berlin in 2010. Her classes are a mix of Hatha yoga asanas (yoga poses), grounding techniques, pranayama (breathing exercises), pratyahara (practice of detachment), yoga nidra and meditation. She is an injury conscious yoga teacher and a firm believer that yoga is for everybody and any body. She believes that no one should ever be in pain during class. All yoga poses can be adjusted so that one is still stretching, growing, strengthening, challenged, without experiencing pain or triggering old injuries.



Rossella will also be offering Berlin private lessons from Monday 4th to Thursday 7th of December.
Cost €60 for a one- hour lesson (location Zentrum fur Alexander-Technik)

Berlin six hour workshop on Yoga and The Alexander Technique

 We are happy to present our second workshop on Yoga and the Alexander Technique in Kreuzberg, Berlin! Rossella Buono, who is a close collaborator with David Moore, is back in Berlin and will be bringing the Alexander Technique to our Hatha Yoga classes taught by Pinelopi.

 

WHEN:            Saturday 2nd December 10am-1pm &  Sunday 3rd December 10am -1pm

WHERE:          English Yoga Berlin, Görlitzer Str 39, Kreuzberg

FOR WHO:      For any one with an interest in yoga or the Alexander technique.

TAUGHT BY:  Rossella Buono and Pinelopi from English Yoga Berlin

PRICE:              €50

The workshop consists of two mornings in which we will develop an individualized practice and an understanding of the uniqueness of the use of yourself in movement and at rest.

The workshop will provide an active and practical investigation of:

· Coordination and posture from an Alexander Technique perspective
· Modifying yoga poses
· Kinaesthesia
· Doing and non-doing
· Directing energy through the body
· Identifying and overcoming habits


In the first half of each morning Rossella will be introducing the Alexander Technique and how to apply it, in the second part we’ll use the new knowledge as Pinelopi leads a yoga class and Rossella provides hands on guidance and feed back.

– All abilities and levels of experience.

– Absolute beginners are welcome!

– Please wear comfortable clothes.

Booking is strongly recommended to ensure a place. To book your place, please contact:

Rossella: rossella (at) rossellabuono  (dot) com

Pinelopi: pinelopi (at) englishyogaberlin (dot) com

ABOUT THE TEACHERS:

Rossella Buono relocated to Canterbury, UK in January 2013 from Melbourne where she had an established Alexander Technique practice. Working with a great range of people, Rossella has applied the Technique to improving the lives of people with issues such as back, neck or shoulder pain, fibromyalgia, Parkinson’s disease, sciatica, asthma, stuttering, anxiety and stress. She has also enjoyed attaining tangible posture and movement improvements for musicians, sportspeople, office workers, and the elderly. In her capacity as a care worker, she has developed strategies to improve the quality of life for people with physical and mental disabilities.

Rossella was first introduced to the Technique as a means of her own rehabilitation, after breaking her leg in an accident – and found herself benefitting greatly from the approach. After eliminating residual pain and regaining sustainable, coordinated mechanical function, Rossella decided to train as an Alexander Technique teacher. Since then she has worked to offer others the same opportunity for the elimination of pain and improvement of overall quality of life.

 

Originally from Greece, Pinelopi has grown up all over the world. Beginning her yoga practice in 1999, she went on to complete a 600 hour Hatha Yoga Teacher Training course over a period of two years in Valencia, Spain. Since 2008, she has been working as a full time yoga teacher in Spain and continued to do so after her move to Berlin in 2010. Her classes are a mix of Hatha yoga asanas (yoga poses), grounding techniques, pranayama (breathing exercises), pratyahara (practice of detachment), yoga nidra and meditation. She is an injury conscious yoga teacher and a firm believer that yoga is for everybody and any body. She believes that no one should ever be in pain during class. All yoga poses can be adjusted so that one is still stretching, growing, strengthening, challenged, without experiencing pain or triggering old injuries.



Rossella will also be offering Berlin private lessons from Monday 4th to Thursday 7th of December.
Cost €60 for a one- hour lesson (location Zentrum fur Alexander-Technik)

Hatha Yoga classes are Back after summer break

After a wonderful summer holiday, Pinelopi has returned full of new energy and happy feelings! The Hatha Yoga in English Classes are starting again on September 5th!  This year there is also a mindfulness and yoga weekend retreat dedicated on presence, scheduled from the 15th of September to the 17th of September.

 

Pinelopi’s classes are a mix of Hatha yoga asanas (yoga poses), grounding techniques, pranayama (breathing exercises), pratyahara (practice of detachment), yoga nidra and meditation. She is an injury conscious yoga teacher and is a firm believer that yoga is for everybody and any body. She believes that no one should ever be in pain during class. All yoga poses can be adjusted so that one is still stretching, growing, strengthening, challenged, without experiencing pain or triggering old injuries.

Yoga, for her, requires becoming conscious of where you are at physically, emotionally, spiritually and what means you have available at this moment. Once the practitioner identifies this, yoga will work from there to release blocks and open up one’s spirit to new ways of seeing the world and receiving its’ gifts.

Join her at one of her regular Hatha Yoga weekly classes starting on Tuesday September 5th, 2017:

Monday

Tuesday

Thursday

9:45-11:15
Hatha Yoga

18:00-19:30
Hatha Yoga

18:00-19:30
Hatha Yoga

20:00-21:30
Advanced Hatha Yoga

Pinelopi specializes in Hatha Yoga. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. In mid-September she will be offering her first English speaking yoga and mindfulness retreat dedicated to presence.

Weekend Hatha yoga retreat dedicated to presence

Pinelopi is organizing a weekend long Hatha Yoga retreat dedicated to presence.

You are warmly invited to immerse yourselves in a weekend full of yoga, meditation, mindfulness and presence.
Photo by Melissa Askew

Photo by Melissa Askew

When:   Friday September 15th, 15.00 – Sunday September 17th 17.00
Where: Rosenwaldhof  – This is a beautiful location in Brandenburg, 1.5 hours South-east of Berlin, on the river Havel, surrounded by nature.
What is included:

  • Yoga twice a day
  • Meditation instruction
  • Mindfulness walks to explore the river and nature
  • Bio vegetarian food: breakfast, lunch and dinner
  • Accommodation based on your preference

Prices:  Prices include all of the above plus one of the following accommodation options:

  • Double room 225€
  • Single room 235€

** All bathroom facilities are shared. If you have a need for a private bathroom please inquire.

Who:

  • Up to 15 students from English Yoga Berlin

Early registration discount:   15 € discount if you register before August 15th. To reserve your space, please respond to this email and deposit 50 Euro by bank transfer. *The deposit is refundable unless cancellation occurs later than 10 days before the retreat. Space is limited so register early before the spots fill up!

Please write to pinelopi (at) englishyogaberlin.com  for more details.

Spiritual Sunglasses

Photo by Steve Halama on Unsplash

Photo by Steve Halama on Unsplash

There is no doubt to me that 2016 was a bad year for the world. The Syrian war, Brexit, Trump, 34000 people forced daily from their homes as a result of conflict or persecution, thousands of children at risk of starvation in Nigeria are only SOME of the things last year had in store for us.

It is hard to really feel the pain of this world. So we don’t. We turn away. We try to focus on our smaller scaled- seemingly more controllable lives. And understandably so… who could allow themselves to feel it? What if our heart simply breaks? We do our yoga. We visualize light around us and in us. And, often as a result, we distance ourselves more and more from the reality of this world.

But was that the point of yoga?

Does forming a spiritual understanding of the world -one where Light and souls exist- mean distancing ourselves from suffering?

When I asked my teacher this during my training, he said that we must learn to wear spiritual sunglasses. I liked the metaphor in that. He said that we have to be able to see a spiritual world where souls walk this Earth and Light is in everything AND to be able to put the sunglasses on and see the world that is in front of us, to feel the suffering and the reality that comes through. One would be a deeper reality and another would be a manifestation of reality. Both equally important to be able to see and feel as a yoga practitioner.  We are to practice putting the glasses on and off.

Tara Brach talks about the Tonglen meditation from the Tibetan Tradition. This meditation is about listening to the cries of the world and responding to it. As you breathe in, you feel the pain of this world, as you breathe out you respond with love and care for it.

Now many would rightfully wonder what good would breathing in and out do to the suffering of the world? When seen as just a breathing in and out, I would say that this will do no good at all. But, as mentioned above, feeling the world’s suffering can be so overwhelming for most of us, that we shelter ourselves from it and become more self-centered and apathetic. So being able to feel and connect with both the suffering of other people and the love you have for this world, I believe can do a lot. We first must be able to connect with our reality, feel the pain and love in our hearts before we can respond by taking action.

We must know how to put these spiritual sunglasses on and off many times a day, keeping both realities close to heart, caring for both our human condition as our spiritual one.

 

 Pinelopi specializes in Hatha Yoga. Her yoga Berlin Kreuzberg classes are open for and welcoming to beginners. She is a sivananda yoga teacher that also offers Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. All her yoga classes end in deep relaxation using yoga Nidra techniques.  In her Berlin Chakra course, she uses the chakras as a base line to self-explore concepts such as forgiveness, group thought, letting go, and becoming self-aware of limiting beliefs.

Sound Healing – Nada Yoga workshop

Did you know the Sound of your Voice is a profound healing modality?
Connect with the Power that resides in YOU!

Nada Yoga

Sound Healing through Nada Yoga

Travelling Yogi, Yes Hernandez, will offer a Nada Yoga Sound Healing workshop to help participants connect to the power of their own Voice to find balance and peace within and without.

When: August 6th, 2017, 12-3pm
How much?: suggested donation 10 – 25€

(all proceeds will go to Frauenprojekte BORA – a local org that helps people out of domestic violence)

What?: A 3 hour workshop on Nada Yoga, its history, the different techniques, and how they help. We’ll prepare ourselves with a little Yogasana and self massage for sound based practice and then move into the specific Nada Yoga practice of Vocal Toning. Once our vocal practice is complete we sit for a 10 min silent meditation before moving into Savasana for the Tibetan Bowl Healing practice.

There is no pre-registration process. The spots are available on a first-come drop-in basis. Just show up!

What is Nada Yoga?

Nada means ‘flow of sound’ and has a long history as a yoga practice. The methods use breath and vocal toning to listen to one’s own inner sound, move through obstructions and onto personal transformation. “On the path of Nada Yoga, the body is healed, the mind recovers its balance and the person becomes a fully functional individual, living with a sense of well-being. In this sense Nada Yoga works as medicine and therapy, helping a person to lead a healthy, happy and balanced life in the world.”

About the teacher

Yes is an American Yoga instructor currently based in Sri Lanka. She has trained with Anandra George in Rishikesh, India on the techniques of Nada Yoga. She works with the method of Vocal Toning- a way of creating sound using syllables- no words, no harmony- to move energy through the body and chakras, bringing balance to all systems while becoming familiar with and connecting to Voice. This practice has a purifying effect on the body and mind, cleansing us from the inside out, helping release what no longer serves us and empowering us on many levels. This practice is then followed by a Tibetan Singing Bowl Meditation, while in Savasana, to relax the body and release any tensions that may have been brought out by the toning exercises.

“As a survivor of physical and sexual child abuse, I myself had issues with my Voice, with speaking out. It took years before I was able to tell anyone of my suffering. This influenced me and my relationships in detrimental ways. Through a lot of work and practice, I broke through it and found connection to myself in Yoga. I find this disconnect to the power in our own Voice not only affects those who have been sexually or physically abused but also those bullied by classmates, and those of the LGBT community, afraid to speak out and be heard.”

On the reason for holding this workshop to raise donations for the Frauenprojekte BORA, Yes writes: “It is often so hard for women to leave these situations, and it takes a lot of courage to finally speak up and ask for help. As the workshop involves finding our Voice, the power and vibration behind, I thought it appropriate to honor those who have found some strength and have spoken up.”

**This workshop is open to FLTI* – Women, Lesbian, Trans*, Inter*, and Genderqueer folks only. 


English Yoga Berlin is a Kreuzberg yoga space that offers Community Yoga classes, with an emphasis on creating a space for those who feel marginalized by mainstream yoga classes: sliding scale prices for no- / low-income earners, queer & transfolk, sex-workers, b&pocs, differently abled, abundant bodied, etc. Our emphasis is on teaching about yoga and its healing potential. Read more about our Hatha yoga, Vinyasa flow and Restorative Yoga classes here.

This Summer at English Yoga Berlin: Two workshops and more!

The summer at English Yoga Berlin is full of wonderful offerings: We will be hosting David Moore for a workshop on Yoga and the Alexander Technique,  Yes Hernandez brings us a Sound Healing workshop, Juli has completed the third module of Yoga Therapy, summer holidays are coming up and much more!

“I have been a seeker and I still am,
but I stopped asking the books and the stars.
I started listening to the teaching of my Soul.”

― Rumi


A workshop on Yoga and the Alexander Technique

We are delighted to host David Moore on the 2nd of July who will teach a five hour workshop on Yoga and the Alexander Technique. This is of particular interest to yoga teachers and experienced yoga practitioners who wish to deepen their knowledge on injury free yoga. Check out the details.


Sound Healing with Yes Hernandez

Sound Healing Workshop

Travelling Yogi, Yes Hernandez, will offer a Nada Yoga Sound Healing workshop to help participants connect to the power of their own Voice to find balance and peace within and without.
The workshop will be by donation (€5+), and all proceeds will go to a local org that helps people out of domestic violence, Frauenprojekte BORA.
Date and time TBA, keep an eye out for more info on our Facebook page or on our blog page.


Yogatherapy

Juli recently finished Module 3 of the advanced yoga teacher training, Svastha Yoga Therapy, and continues to bring new knowledge to the community classes at English Yoga Berlin: Queer* Yoga on Wednesday mornings at 10am and therapeutic Vinyasa Flow on Sundays at 4pm.

Summer Closures

Yoga teachers need a break too! Pinelopi will be off for the whole month of August and Juli from mid-August to mid-September. Please check out our online schedule to keep up-to-date!
We continue to be thankful for your practice and your support of our work. We wish you a healthy, happy summer, full of inner peace and connection!

A workshop on yoga and the Alexander Technique!

We are happy to host a workshop at our studio on Yoga and the Alexander Technique! As injury conscious yoga teachers, we find this workshop particularly interesting to deepen our knowledge on how yoga movements can cause injury in different people. This is yet another step to deepen our commitment to providing safe yoga to our students.  You are all warmly invited to participate!

The details:

  • What is the Alexander Technique?

This is a technique that studies movement and helps eliminate unnecessary tension in order to move in a more effective way. By using this technique you can identify your unconscious patterns of tension and change these patterns to be more at ease in your body.

  • Who will run the Workshop?

The workshop will be run by David Moore, author of the books “Yoga and the Alexander Technique: Intelligent Injury-Free Yoga” and an upcoming book “Smart Yoga: Apply the Alexander Technique to Enhance Your Practice, Prevent Injury, and Increase Body Awareness” which is being published in June (here are the reviews).  David is the director of the School for F.M Alexander Studies in Melbourne which has been running a three year full time training course for Alexander teachers since 1998. He has been developing and teaching the application of the Alexander Technique to yoga practice for over 30 years and runs workshops and retreats in Australia and internationally.

  • Who is it for?

This workshop is for every yoga or Alexander technique practitioner who wishes to deepen their knowledge in how to prevent and deal with injury. It will be of particular interest to yoga teachers, Alexander Technique teachers and experienced practitioners in those disciplines.

  • What is the workshop about?

The workshop will provide an active and practical investigation of

  • ·         Coordination and posture from an Alexander Technique perspective
  • ·         Modifying yoga poses
  • ·         Kinaesthesia
  • ·         Doing and non-doing
  • ·         Directing energy through the body
  • ·         Identifying and overcoming habits
  • ·         Developing an individualized practice

  • When?

July 2nd 2017 9am to 3pm

  • Where?

English Yoga Berlin, Görlitzer Str 39, Kreuzberg

The workshop is held in the Gemeinschaftsraum (the exKinder Kino, or KiKi). Press the button for ´YOGA´ at the front door, then follow the signs through to the last courtyard, up the stairs and find us on the first floor, by the painted trees.

  • How much?

50 Euro

  • Book the workshop:

Click here to book the workshop through paypal.

 

At English Yoga Berlin we offer regular weekly Hatha and Vinyasa Yoga classes. We are committed to using injury conscious approaches as we understand that each body is unique.  Our yoga Kreuzberg classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. 

 

8 tips to reduce menstrual pain

Queer yoga in Berlin

Goddess Pose

A little while ago, I wrote a blog about my experiences with endometriosis. And as a result, some of the participants in my yoga classes have asked me how to reduce their own menstrual pain. Not all folks with menstrual cramps have endometriosis, but perhaps some of the things I’ve found that work for me to reduce menstrual pain could potentially work for you too!

1. Painkillers

I try to limit the amount of over-the-counter pharmaceutical painkillers that I use, because I’d prefer to not feed into the pharmaceutical industry. But sometimes I just don’t have time for anything else, and they can be a quick and easy fix. Medicinally-herbed cookies can do the trick just as well, but they’re not so ideal if I have to work that day! 😉

2. Menstrual Yoga

I like to do a slow flow with lots of deep breathing, skipping abdominal exercises, mula bandha and inversions, and focusing on hip openers. Poses like Goddess (above) and Lion help me to release tension that I’m holding because of the pain. I find that my jaw and shoulders also get tight during menstrual cramping, and these poses open up the jaws and the throat. I also find that growling and hissing loudly also helps to reduce anxiety, which I sometimes get when I’m PMSing or during heavy periods.

3. Stress Reduction Sitting Exercises

Menstrual cramps arrive at the least opportune moments – at work or in social situations. Stress aggravates menstrual cramps and can either bring them on or make them worse. I have created an exercise routine that I can do while sitting with other people that’s not so obvious. I take slow deep breaths and sit up tall with a neutral spine, as if meditating. I press my thighs down against the chair, so my lower abdomen lengthens away from the chair, creating more space for all the painful bits to relax and do their thing – shed menstrual blood and tissue. In addition to that, I also do short pushes down, as if ‘bearing down’ – what they tell folks to do when they’re pushing a baby out. I make sure I’m wearing enough protection to catch everything that comes out – and it does! And the cramps go away.

4. Riding a bike on cobblestone

Most cyclists in this city think it’s annoying to ride on those bumpy cobblestones, but I find it actually helps my cramps to loosen up! Instead of fighting the bumping, I just bump along with it and works like magic. 😉

5. Dancing / Hip shaking

Speaking of which, any movement of the hips can be great to help reduce menstrual pain. I used to attend an Osho Kundalini Meditation class at the Osho Centre here in Berlin. It was a wonderful practice to shake out those tense hips and pelvis, loosening the whole region. I don’t go out dancing very much anymore, it’s hard to find the music I like to dance to here! But, if it’s something you like to do, some hip-shaking dancing could definitely be what the doctor ordered.

6. Masturbation / Sex

Loosening of the pelvis and all the muscles around it, is a great way to let go of menstrual tension. In my experience, a good vibrator does the trick nicely. If you don’t want to get messy, or can’t stand the smell or the blood, then the shower is always a good place! And who knows? Your partner might even think it’s hot!

7. Hot water bottle

I don’t often resort to the tried-and-true hot water bottle, but when I do, it’s very soothing. In my experience, it doesn’t work as well to relax my pelvic muscles as some of the other items above.

8. Limiting coffee / alcohol

Whenever I drink coffee when I’m cramping, it always makes it worse. So I try to limit the coffee to when I’m not cramping as much. I also find that when I drink alcohol during menstruation, my tolerance is severely reduced. Not only do I get tipsier faster, but it also causes more menstrual cramping in the morning, and has sometimes lead to a hangover after only a couple of drinks. Drinking tea is often a good substitute for me.

So! I hope some of my experiences can help you to experiment and find your own solutions to reducing menstrual pain. And if you’re in Berlin sometime, drop by one of my classes! I teach Vinyasa Flow and Queer Yoga at English Yoga Berlin.

 

What is your definition of healing?

Photo by Gabriel Barletta

Photo by Gabriel Barletta

“Many of us define healed as the opposite of needy. Therefore to be healed means to be fully self contained, always positive, always happy, always sure of oneself, and never needing anyone. No wonder few ever consider themselves “healed”.”

  • Caroline Myss

 

In today’s western world where trauma and wounds have taken a significant place in our society, we hear a lot of the word “healing”. This is a common word used in a very wide spectrum from yoga classes to psychology to random talks between friends. Healing has taken an important place in our lives, both as a concept and as a reality we strive to achieve.

So what is emotional healing?

I think this is an important question to ask. Is healing about no longer being affected by an event of the past? Is it about the event no longer holding power over you? Is healing about being well and not ever needing anything again? When can someone consider themselves healed? Or is it an ever going process that we can never attain?

I believe that for all of us using this word, it is important to take some time and give our own personal definition to it. And once we have defined it, to look at it again and decide if this is an attainable goal or a never ending process that we are setting too high standards for.

I personally define healing as letting go of the power that a wound holds over me. I don’t need to always be happy, I can be needy, I still have the scars of the wound… but the wound no longer defines me or directs my actions in my life.

 Pinelopi specializes in Hatha Yoga. Her yoga Berlin Kreuzberg classes are open for and welcoming to beginners. She is a sivananda yoga teacher that also offers Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. All her yoga classes end in deep relaxation using yoga Nidra techniques.  In her Berlin Chakra course, she uses the chakras as a base line to self-explore concepts such as forgiveness, group thought, letting go, and becoming self-aware of limiting beliefs.