Workshop on “How to set up an Ergonomic Home Office”

A workshop for the general public on healthy computer habits.

After almost two years of working in hybrid formats from home, it is of vital importance to learn about healthy computer habits. It is past time to shift our way of thinking and to invest some time and effort into looking at what our computer working habits are and how can we create a better working space for ourselves. I originally created this ergonomic home office workshop for businesses to help them adjust to the pandemic. However, since nearly everyone I know works with computers, I am opening it up for the second time to the general public.

we need to develop healtyh computer habits

It is past time to shift our way of thinking and to invest some time and effort into looking at what our computer working habits are and how can we create a better working space for ourselves.

In this two-part workshop, we look at all aspects of how to set up an ergonomic home office. I guide the participants through practices that provide good health and an increase of productivity. We look into the basics of posture, as well as back, wrist and eye care. We also explore the proportion of working while sitting, standing and walking; and the quality and frequency of our breaks. Furthermore, we examine the infrastructure used, such as the height of the table, chair, monitor, type of keyboard and mouse. The suggestions of how to improve office infrastructure include a diverse range from DIY ideas or cheap props to a glimpse of what is available on the market. The workshop is given via ZOOM and includes both mindfulness and practical exercises, as well as a short stretching session.

For Who:

This workshop is opened to the general public. You do not need to have any yoga or mindfulness experience to participate. You also do not need to have any fancy office equipment. It is designed to help you create a better working situation starting from exactly where you are.

When:

Saturday 29th of January, 2022 17.30- 18.40- PART ONE: posture, infrastructure, quality of breaks

Sunday 30th of January, 2022 17:30-18.40 PART TWO: wrist care, eye care, general environment, questions

At the end of the workshop, participants receive detailed notes summarizing what we covered in the workshop with many links so that they can do further research on their particular office issue. Additionally, they receive a small recording of the stretching session.

Price: 45€ for the two part workshop.

Early registration discount: 10 € discount if you register before December 24th, 2021. The workshop is refundable unless cancellation occurs later than January, 6th  2022 after which 50% refund. After January 20th, 2022 no more refunds are possible. Please register early before the spots fill up!

How to sign up and learn healthy computer habits:

To sign up please write an email to express your interest. You will receive an answer with payment details. Please transfer the money through bank or paypal within the next two days. Your registration will be complete and your spot will be saved when the money has been received.

pinelopi (at) englishyogaberlin (dot) com

You can read here what others had to say about the workshop.

About the teacher:

Beginning her yoga journey in 1999, Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain. For over a decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin.

She, then, deepened her knowledge through studying Yoga Anatomy with Leslie Kaminoff . Meanwhile, she also studied with David Moore and attended several of his “Injury-free yoga” workshops of how to apply the Alexander Technique postural alignment to yoga poses.

Currently she is in her third and final year of studying with Jorg Asshof to become an Alexander Technique teacher.

Her ergonomic consultations are based on her knowledge of anatomy, alignment through the Alexander Technique, and a deep understanding of the body and mind’s needs through yoga.

Testimonials for “How to Set up an Ergonomic Home Office” Workshop

Since the pandemic lock downs, people have been suffering more and more from bad “home officing”. Unfortunately, the conditions at home are not always adequate to spend 8 hours in front of a computer. In addition, computers entered our lives at full speed, but lessons on computer health have somehow not made it to the table. This is why I created this workshop on “How to set up an ergonomic home office” for businesses and the general public. In this workshop we explore how to better computer work-conditions. Furthermore, we explore the basics of computer health. If you, too, wish to request this workshop for your business or for the general public, please get in touch! Since this workshop is given online, you can request it from any country in the world.

How to set up an ergonomic home office workshop.

Computers entered our lives at full speed, but lessons on computer health have somehow not made it to the table….

Here are some testimonials from the ergonomic home office workshop:

  • We offer a variety of health and wellness workshops for our 400 employees around the world. This session got the most engagement and positive feedback of everything we’ve done this year. Pinelopi goes way beyond the typical ‘keep your elbows at 90 degrees’. She offered practical tips, unbiased product recommendations and plenty of hacks for people who don’t want to spend a lot of money on their home office. I would highly recommend this course to any company that wants to support the well being of their remote and hybrid teams.

Ava Hegedus – Head of Culture and Workplace at Uberall GmbH

  • Easy to follow. Immediately noticed the impact of the infrastructure on my posture.
  • Great topic, wonderful trainer, good and practical tips.
  • Very practical tips for low budget home office.
  • Very understanding about the issues different people face. In addition, very relevant for working from home.
  • The examples and how she decided to set up the office on the spot were nice, because we could follow more easily instead of doing it later on our own (wherein we might forget things already).
  • The trainer provided a complete overview of how to best prepare your home office for better posture/ergonomics at home.

Testimonials from RAISIN GmbH employees

  • very interesting, high quality content and teaching, very useful and motivating.
  • Felt the benefits immediately after implementing just the first changes.
  • Very nice flow of explaining & showing & exercises and a very friendly atmosphere! I loved the performance of the different curves-gone-offroad-postures
  • Much more aware of the importance of taking care of my eyes now!
  • I loved this “How to set up an Ergonomic Home Office” Workshop! Eye opening!

Testimonials from EYB workshop participants

About the teacher:

Pinelopi co-founder of English Yoga Berlin

Beginning her yoga journey in 1999, Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain. For over a decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin.

She, then, deepened her knowledge through studying Yoga Anatomy with Leslie Kaminoff . Meanwhile, she also studied with David Moore and attended several of his “Injury-free yoga” workshops of how to apply the Alexander Technique postural alignment to yoga poses.

Currently she is in her third and final year of studying with Jorg Asshof to become an Alexander Technique teacher.

Her ergonomic consultations are based on her knowledge of anatomy, postural alignment through the Alexander Technique, and a deep understanding of the body and mind’s needs through yoga.

Her workshops and retreats are inspired by Tara Brach‘s teachings.

How does Alexander Technique Table Work differ to Massage?

During Alexander Technique lessons the student learns how to break deeply embedded habits and create new ones. This happens while working together with a teacher in different positions: sitting; standing; walking; laying down on a massage table (aka table work). While the teacher performs table work, new students often misunderstand this part of the lesson as receiving a massage. However, although there can be similarities, table work differs to massage in many ways.

Direct Versus Indirect Approach

A massage therapist works with a direct approach. What this means is that they often release tension through using a deep tissue touch. They often focus on a specific problem that there client might be feeling in their body, and are working directly to release the tension around that problem. An Alexander Technique (AT) teacher, on the other hand, uses an indirect approach while performing table work. Their touch is a very light touch and does not go into deep tissue release. The release the student experiences is through giving themselves directions while assisted by the teacher’s hands. If a student is experiencing a specific problem, say pain in the shoulder blade, an AT teacher will not work directly with the shoulder blade or nearby muscles. Instead, they will focus on the coordination of the whole body and thus affect the shoulder blade indirectly.

A massage predominantly addresses muscles which then gives a feeling of release to their client. Table work predominantly addresses the nervous system which also gives a feeling of release, through enhancing overall coordination. Both methods provide release. One approaches it directly, the other one approaches it indirectly.

Student Versus Client

In the Alexander Technique we talk of ‘students’ and ‘teachers’. In massage there is the ‘massage therapist’ and ‘the client’. What is the difference?

The Alexander Technique is a learning method and a re-education of our nervous system. When receiving a class there is active participation from the student, even during table work. The teacher’s light touch only gives the student a stimulus inviting them to be active in their release process.

Receiving a massage, on the other hand, tends to be more uni-directional. The massage therapist gives the massage, the client receives it. The massage is something that is done to the client, and requires no active participation from the client. Massage offers an experience to the client, while table work offers a release of undue tension with the purpose to help the student experience and learn to use their body differently.

Let us take the previous example of the pain in the shoulder blade. A massage can work on releasing that pain, but it will not focus on how the student got the pain in the first place. The Alexander Technique will work on recognizing the habits that brought around the issue. It is a learning process, involving a student and a teacher.

Massage often is about relaxation, healing and therapy with a massage therapist providing the experience. An Alexander Technique teacher, is more focused on the learning process of the students and its nervous system. Although the Alexander Technique has therapeutic effects, these are more a by-product of the technique. The focus is learning.

Lying Down Versus Semi Supine

In most massages the clients are laying down on their backs or on their bellies with the legs stretched out.

In table work, the students are laying down in the semi supine pose. This pose is used in order to create the most balanced relationship between our neck, head, and back. Again, the purpose here is the coordination of the whole body.

Skin Contact Versus Clothes

Many massage methods (but definitely not all of them) require you to take your clothes off so that the massage therapist works directly with skin contact and oils. In AT table work, the student keeps their clothes on and there is no direct skin contact. It is, however, recommended that the student wears comfortable clothing that allows the teacher to move the legs and arms easily.

Eyes Open Versus Eyes Closed

From my understanding, in most massages the client can choose what they do with their eyes. It is common for people to close their eyes when they undergo a deep relaxation and a release of tension. Thus, although closing the eyes is not explicitly asked for during massage, it tends to happen on its own.

In the Alexander Technique the student is asked to keep their eyes open during table work – if not for the whole time, then at least most of the time. This was for me, personally, very challenging at the beginning. The reason for open eyes is to learn to let go while remaining present with the world around us. We often get carried away with the visual stimuli in our every day life. Part of the AT re-education includes ‘how can I be with you and stay with myself at the same time?’

So How Does massage differ to Alexander Technique Table Work?

First, let me say that I am using a very general term here when I am referring to massage. Massage comes in many different shapes and forms. There are massages with clothes on and off; massages with different degrees of therapeutic capacities; massages that when done regularly are also creating a re-learning and re-organizing of the body.

The purpose of this article is to try and create a more accurate picture of what to expect during AT table work.

So to sum it all up, here is what to expect:

  • The teacher uses a very light touch creating a stimulus for the student’s body to do the releasing.
  • The teacher will use an indirect approach and will focus on the overall coordination of the body.
  • Even during table work the student is invited to actively participate in the release of tension.
  • Therapeutic effects are by-products of the Alexander Technique. The focus is on re-education, not healing.
  • The student lies down in the semi-supine during table work.
  • Table work happens with clothes on.
  • The student is invited to keep their eyes open.

About the Author:

Pinelopi is in her 3rd year of the Alexander Technique teacher training course, studying with Jorg Asshof in Berlin. She is now taking on Alexander Technique tester students. She is working at half price (25€) until she graduates in the spring of 2023.

Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain.  For over a decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin. Currently she is deepening her knowledge through Leslie Kaminoff’s Yoga Anatomy Course,  David Moore’s “Injury-free yoga” applying the Alexander Technique postural alignment to all yoga poses. Her workshops and retreats are inspired by Tara Brach‘s teachings.

Sunday Yoga Class for Queers* and Friends goes back to the studio

Graphic illustration of queer yoga teacher Juli in purple leggings and pink tank top, standing in warrior II pose with a fist on the hip and the other hand making a mudra.

The Sunday queer yoga class at English Yoga Berlin has been running online steadily since the very beginning of the pandemic. It feels about time to try out going back to our lovely Kreuzberg yoga studio. But in order to be accessible to those who cannot attend in person, the class will also be streamed online. So, as of September, the class will go back to its original timeslot of 4pm as a hybrid yoga experience. The Zoom code for those who have it will remain the same.

Since we are still in the middle of the pandemic, the classes will be limited to 6 in-person participants in order to comply with the health regulations of Berlin. Those who register for the monthly BEFORE the beginning of the month will be reserved a spot. The remaining spots will be available by booking in advance through email.

Here are the updated regulations that we need to follow. I would like to take extra precaution for those at-risk and not contribute to the spread. So please take a moment to read the following guidelines so that we are all ready for the return of the Queer Yoga class at the studio.

Register for class:

Due to the limited amount of participants, you must register for class.

Since space at the studio is limited, and we’d like to keep a safer space for queer-identifed people, if you are not part of the queer community, please make space for queer folks by attending online or consider joining one of Pinelopi‘s classes instead.

For monthly students: Before the beginning of the month, send me an email letting me know if you will regularly attend in person or online. If you are attending in person regularly and cannot attend one class, please let me know in advance. Thanks!

For drop ins: To register for a class, use the online reservation system and then send your payment to me through paypal or bank account. A refund is only possible if you cancel 24 hours in advance.

For 5er cards: To register for a class, use the online reservation system and sign your own 5er card. A refund is only possible if you cancel 24 hours in advance.

If you have made a payment or have reserved using your 5er card, and don’t feel well or have tested positive, please DO NOT come to class in person. Please de-register yourself from the class using the reservation system. If you can still attend online, you are of course welcome to. But if you cannot, please write to me to arrange for attending the class another time.

If you have paid for the class before registering and the class has then become full, there is no reimbursement or rescheduling possible for those who did not read the guidelines through.

For those attending online: There is no need to register. Simply send your payment and join with the Zoom link!

Vaccination AND Negative test (2G+):

The Berlin regulations require that you show a proof of vaccination AND a 24 hour negative test in order to attend a class. You can use the various test centers in Berlin for free.

In the case that I have a positive test, but feel well enough, the class will be held online.

The use of FFP2 masks:

It is required to wear FFP2 masks at the studio in all spaces except when you are properly situated at your own mat. You need to continue to wear the mask when you enter and exit the studio, when you walk around the space, and when you get up to go to the toilet.

When everyone is situated at their mats, you can take your mask off and practice yoga without it.

If you need to go to the toilet during the class, you need to put your mask back on as you pass the other students.

Wash your hands as you enter the space:

As you enter the studio, please use the bathroom on the left to wash your hands thoroughly before showing me your negative test for verification.

Bring your yoga mats:

Please bring your own yoga mat to class. If, for some reason you forget, you will be allowed to use ours but you need to disinfect it before use and after use. The Health Ministry highly discourages the common use of yoga mats.

Hands-on contact/guidance:

Hands-on contact is only permitted when both parties are wearing a mask. If you would like hands-on guidance, please indicate so by putting on your mask, and I will put mine on and disinfect my hands before coming over.

Airing the space:

When possible yoga class will happen with the windows open. When the weather gets chillier, I will air the room out every 20 minutes for 3-5 minutes. In order to reduce contamination, please do not touch the window handles yourself. Every time you feel the need for more air, please let me know and I will open the windows for you.

Keeping a list of contacts:

We are required to keep a list of contacts for 4 weeks after each class. The list must contain every person’s full name, address, and phone number. When you register, you can either include that info in the reservation system (which is only privately access by English Yoga Berlin), or send me your full contact info (name, address, phone number), so that I can maintain the list. I will also provide a QR code that you can scan if you wish.

I am so excited to see you live again!


Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

Hatha Yoga Classes Return to the Studio

I am happy to announce that Hatha Yoga will return to our Kreuzberg studio from the 10th of August, 2021 for live classes. Additionally, the Thursday 6pm class will become a hybrid live/online class again. This means I will be teaching live at the studio, while streaming it on zoom for participants who can not attend live.

Since the pandemic is still ongoing, the classes will be limited to six people in order to comply with the health regulations of Berlin. If you wish to secure your regular monthly space, please write to me and let me know which class you wish to attend.

Here are the updated regulations that we need to follow. Please take a moment to read them so that we are all ready for the return of the Hatha Yoga classes to the studio.

Register for class:

Due to the limited amount of participants, you must register for class.

For monthly students: Please inscribe to a specific class and let me know about it. Please come only to this class. If you miss a class you can recuperate on Thursday 6pm online.

For drop ins: to register for a class you need to send an email and pre-pay for it through paypal or bank account. A refund is only possible if you cancel 24 hours in advance.

For 5er cards: to register for a class you need to send an email specifying the class and sign your own 5er card. A refund is only possible if you cancel 24 hours in advance.

Proof of vaccination AND show of a negative test

The Berlin regulations require that you show a proof of vaccination AND a 24 hour negative test in order to attend a class. It is required to be an official test from one of the various test centers in Berlin.

The use of medical masks

There will be a partial use of medical masks at the studio. You need to wear your medical mask, when you come in and out of the studio, when you go to the bathroom, and as you walk to your mat.

When everyone is situated at their mats, you can take your mask off and practice yoga without a mask.

If you need to go to the bathroom during the class, you need to put your mask back on as you pass the other students.

Wash your hands as you enter the space.

As you enter the studio, please use the bathroom on the left to wash your hands thoroughly before filling out the obligatory list of contacts at the table.

Yoga mats

Please bring your own yoga mat to class. If, for some reason you forget, you will be allowed to use ours but you need to disinfect it before use and after use. The Health Ministry highly discourages the common use of yoga mats.

Hands-on corrections

Hands-on corrections can happen only if both student and teacher are wearing a mask.

Airing the space

When possible yoga class will happen with the windows open. When the weather gets chillier, I will air every 20 minutes for 3-5 minutes. In order to reduce contamination, please do not touch the window handles and air yourself. Every time you feel the need for more air, please let me know and I will open the windows for you.

Keeping a list of contacts

We are required to keep a list of contacts for 4 weeks after each class. The list must contain every person’s full name, address, and phone number.

I am so excited to see all of you live again!

Pinelopi

Benefits of Yoga Online

Laptop on a red yoga mat, with small dog and human looking on. The human's left arm and right leg are extended. The left knee is bent.
Yoga Online with Furry Friend

If we’ve learned one thing from the past year and a half, it’s that it’s possible to work from home. Long daily commutes became a thing of the past. Will we go back to that or listen to the communities of people fighting for accessible working conditions? The world does not stop because people work from the comforts of their homes. Right from the beginning of the pandemic I started giving my yoga classes online. As I got used to it, it became habit and I almost forgot what it was like to teach a yoga class in person. Now that measures are loosening, we have the opportunity to go back to the studio. And with the warmer weather, we can teach outside. But this is not always the preference of the people who attend my classes. So what are the benefits of yoga online?

Benefits of Yoga Online

You can join from anywhere

Throughout the pandemic, a number of international students have joined my classes. They’ve joined from Glasgow, Miami, Toronto, San Francisco, Barcelona, Vienna and Amsterdam. The class time (Sundays at 18h CEST) is quite conducive to people’s schedules who join from these various cities. Most of these international participants are people who’ve previously attended my classes in person, but some are new!

From the comfort of your own home

There’s always the option to turn one’s camera off during an online yoga session. If a participant feels self-conscious, or simply wants privacy while they practice yoga, with a click of a button they can achieve it. No more worries about interrupting a class, because you have to go to the bathroom or need a glass of water. Bodily noises such as stomach gurgles or farts are also hidden behind the mute button. If someone needs to take their time with a pose, or needs specific props, or would prefer to use a chair that day, those items are more easily within reach. Your favourite furry friend can also join you!

Eliminating the commute

If a participant is already at home, there’s no need to go anywhere to join a class. All one has to do is turn on the computer and sign in to the session. The time taken commuting to the studio is eliminated. If the weather is bad, there’s no need for it to cause a lack of motivation. There are therefore less obstacles in the way to joining the class.

Reducing spread

Of course, during the height of the pandemic, we were obliged to practice yoga online. The studios were closed. But now that we have the opportunity to go back to the studio, we can still choose to practice online in order to reduce the spread of the virus. Practicing yoga with masks on causes too much restriction for breathing exercises. And opening windows regularly cools down the room too much during cold winter months. Nothing reduces the spread as much as eliminating contact. This is something we can be sure about. For participants with compromised immune systems or pandemic-related anxiety, it makes it safer to practice yoga.

There are many things lost in online yoga classes – in-person connection to community, better visibility of the yoga teacher and participants, lack of connectivity problems, etc. But there are also many benefits of yoga online that are not achievable in-person. And we still have many people in our community who are not yet fully vaccinated. For now, the Sunday yoga queers & friends commnunity yoga class will continue online.

Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer and trans community yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

How to set up an Ergonomic Home Office – a two part Workshop for Businesses

This two-part online workshop focuses on how to set up an ergonomic office at home to minimize pain from long hours of working on the computer.

how to set up an ergonomi home office

At the beginning of the corona virus lock down it felt okay to set up an office in whatever way possible. Many of us worked from the couch, the kitchen table, and in between home schooling. No one was thinking about setting up a proper ergonomic office space at home. After all, in a couple of months everyone would be working at the ‘real’ office again, in a quiet environment without many distractions. Or so we all thought…

The lock down has now continued for over a year and it also reshaped our ways of working in general. One day, many will return to the office. Nonetheless, many others will also continue to work from home as the work situation becomes ever more flexible. As we become more aware of this fact, we realize how important it is to invest time and effort into making our home office more ergonomic.

In this two-part workshop, we look at all aspects of how to set up an ergonomic home office. This ergonomic home office workshop guides working practices that provide good health and an increase of productivity. We look into the basics of posture, as well as back, wrist and eye care. We also explore the proportion of working while sitting, standing and walking; and the quality and frequency of our breaks. Furthermore, we examine the infrastructure used, such as the height of the table, chair, monitor, type of keyboard and mouse. The suggestions of how to improve office infrastructure include a diverse range from DIY ideas or cheap props to a glimpse of what is available on the market. The workshop is given via ZOOM and includes both mindfulness and practical exercises, as well as a short stretching session.

For Who:

This workshop is for all businesses that are interested in improving their employees’ work health and safety. Employees do not need to have any yoga or mindfulness experience to participate. Likewise, employees do not need to have any fancy office equipment at home. The workshop is designed to help employees create a better working environment starting from exactly where they are. It is limited to 50 participants.

Workshop Details:

This two part workshop is given on two separate days so that employees have time to integrate the information.

PART ONE: posture, infrastructure, quality of breaks (1 hour and 10 minutes long)

PART TWO: wrist care, eye care, general environment, questions (1 hour and 10 minutes long)

At the end of the workshop, employees receive detailed notes summarizing what we covered in the workshop with many links so that they can do further research on their particular office issue.

Corporate Base Rates:

The corporate base rates for the two part workshop are the following:

  • 350 Euro for the entire workshop for a group up to 12 people
  • + 5 Euro for each additional person

About the teacher:

Pinelopi co-founder of English Yoga Berlin

Beginning her yoga journey in 1999, Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain. For over a decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin.

She, then, deepened her knowledge through studying Yoga Anatomy with Leslie Kaminoff . Meanwhile, she also studied with David Moore and attended several of his “Injury-free yoga” workshops of how to apply the Alexander Technique postural alignment to yoga poses.

Currently she is in her third and final year of studying with Jorg Asshof to become an Alexander Technique teacher.

Her ergonomic consultations are based on her knowledge of anatomy, alignment through the Alexander Technique, and a deep understanding of the body and mind’s needs through yoga.

Her meditation philosophy is deeply inspired by Tara Brach and especially the RAIN meditation.

Request the Workshop for your company:

Pleas write an email to discuss further details and dates for your company.

pinelopi (at) englishyogaberlin (dot) com

Read testimonials from people and businesses who have already received the workshop.

Hatha Yoga Retreat on “Conscious Intention” near Berlin

Only 2 spots left, don’t miss your chance to join!

Email Pinelopi : pinelopi (at) englishyogaberlin (dot) com

Thursday Sept 2nd 15:00- Sunday Sept 5th 14:00

Pinelopi is organising a three day long weekend yoga retreat near Berlin on:

Conscious Intention

We warmly invite you to intentionally spend three days together in presence and mindfulness!

Why am I reading this book? … meeting with this friend?…  meditating?…  going to work? How often do we stop to become aware of the intention behind the things we are doing, and how often do we simply do them because they are automatic, a habit, the “right thing to do” and we no longer question them?   Living with intention firstly transforms the way one lives and one loves, and, as a result, the way one interacts with the world.  Since intention is one of the three pillars of mindfulness, setting intentions, therefore, becomes essential to living consciously.  In this yoga retreat near Berlin we will explore the power of intention and ways to bring it into our yoga practice.

Discover the power of conscious intention at this yoga retreat near Berlin.

What is the intention behind my wish?

Where:

Rosenwaldhof  – This Yoga retreat on “Conscious Intention” will take place in a beautiful place in Brandenburg, 1.5 hours South-east of Berlin, on the river Havel, surrounded by nature. There is limited participants according to the local corona regulations.

What is included in the “Conscious Intention” yoga retreat:

  • Presentations, discussions and exercises about “Conscious Intention”
  • Guided Meditations
  • Tratak (candle gazing)
  • Five yoga sessions
  • Nature Walks
  • Star gazing and bonfire
  • Gratitude practices
  • Mantra chanting
  • Delicious vegetarian/ vegan meals, tea, coffee and fruit

Prices:

The full cost of the inclusive retreat is 379 – 424 (depending on your accommodation preference) – get in contact today for more info!

Accomodation options:

  • Shared double room with shared bathroom
  • Shared double room with private bathroom
  • Single room with shared bathroom
  • Single room with private bathroom

Please note that payments to Pinelopi and Rosenwaldhof will happen separately.

Register now: contact Pinelopi today reserve your space in this small, inclusive group for a safe and mindful retreat that is sure to ground you in these times.

For more details, please write to:

pinelopi (at) englishyogaberlin (dot) com

About the teacher:

Read more about Pinelopi here.

How to Become a Yoga Teacher- What To Consider – PART ONE

Photo by <a href="https://unsplash.com/@zoltantasi?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Zoltan Tasi</a> on <a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>

In the past 13 years of teaching yoga, a few students have approached me to ask about how to become a yoga teacher and what things to consider. This is an important decision for those of us choosing to take this path. Before you embark on searching for the yoga teacher training course (TTC) of your dreams take a moment to consider the following questions.

Why do you want to become a yoga teacher?

Let us start with the basics: why do you want to become a yoga teacher? Although it sounds obvious, it is worth sitting with the question to get some clarity. Some people wish to become a yoga teacher simply as a means to deepen their knowledge on yoga. They do not necessarily wish to teach afterwards. This is a perfectly acceptable reason to join a TTC. To reach such an in-depth knowledge usually can only come from a TTC, living in an ashram and serious self-study.

Others, on the other hand, have their mind set on teaching. They want to get a good certificate that will allow them to work afterwards. If this is your reason for joining a course, then take a moment to visualize your future. What images come up for you when you visualize this? Do you see yourself giving hands on corrections to your students? Are you guiding a meditation? Or alternatively, do you see yourself explaining complex spiritual notions to a group of people? Or are you simply holding space for your students to go through their own process? Use the images that arise as a compass to guide you through the different TTCs that exist, so that you choose the right one for you.

What style and lineage of yoga should you choose?

It is important to know what kind of yoga style you like. Search for a TTC that aligns to this style. Other than just the style, you also have to look at the lineage of the yoga teacher training course. For example, a Hatha Yoga class from the Sivananda lineage can be quite different to one from the Desikachar lineage. Sometimes concepts as basic as the breath can be taught differently and even contradict each other! I do find it worthwhile to spend some time reflecting and researching on these points. A yoga TTC is a big investment, so go and try out different styles, find out what lineage they follow. Make notes, keep an open heart, and learn what you like.

Yoga Lineage is not simple and straightforward

Lineage can be complicated as we are following the teachings handed down over several centuries. Furthermore, in the past decades there has been increasing amount of proof that quite a few important yoga masters and gurus have sexually harassed and abused their students over the years. Although, the teacher you choose is not directly related to the yoga guru of their lineage, it can be quite devastating to find out half way through your training course that the yoga lineage you chose has such dark secrets. One way to go about this is to ask your teacher about their stance on their lineage. If your teacher is treating their guru with unshakable reverence and is not able to condemn an action of sexual, emotional and physical abuse, then you should probably find a different teacher. If on the other hand, they are able to demonstrate critical thinking, can clearly disagree with such actions and empower students and teachers to challenge dogma… then they might be a better fit.

What is important for YOU to have in a yoga course?

Not all courses are alike. Some give much more weight to anatomy and alignment. Others are much more focused on yogic philosophy, spirituality and meditation. A few others focus more on how to lead groups, to hold space, and methodologies of teaching. How do you know which kind of course you are about to embark on? Ask for a copy of their curriculum to check out what they offer. Although all good courses will have a mix of all these things, find out where your TTC puts most of its weight. Does that align with what your wishes are?

How to choose a yoga teacher training course.

There are a lot of things to consider when choosing the right TTC. These first questions and reflections are a good starting point. In part two of this blog I will discuss the difference in diplomas (200H, 500H, 600H); the importance of connecting with your teacher; some yoga teacher training courses in Berlin; and the teachers that have inspired me personally. Till then, get to know the difference in yoga styles, find out about their lineage, and check out some curricula.

Pinelopi has been a Hatha Yoga teacher since 2008. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yogaprivate yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She is currently deepening her knowledge through Leslie  Kaminoff’s Yoga Anatomy course and training to become an Alexander Technique teacher.

54321 – A Grounding Practice

Most probably, we have all heard the term “grounded” at some time in our lives. To ‘be grounded’ is a term that describes an experience of presence with whatever it is that we are doing at the moment. As the word suggests, I like to think of it as ‘being aware of my feet on the ground.’ When I am not grounded, I feel myself lost in thought and distracted from the realms of my mind- forgetting the body. When I am grounded, I notice things such as my rib cage moving with my breath, the sensations in my feet and the dryness of my lips. In other words, I am embodied- aware of what is happening in my body.

Most of us tend to be lost in thought throughout our days. As we lose ourselves in thought we are usually reliving past moments of our lives; imagining future ones; or worrying about possible scenarios in an alternate reality. To sum it up: as we lose ourselves in thought we are no longer living in the present – in the here and now.

The Nature of the Mind

It is normal for the mind to jump from one place to another making thousands of associations every minute. It is normal to associate the past with the possible future and alternative scenarios. There is nothing wrong with a mind that does that. On the contrary, it is even essential to our survival. It is the reason we have been able to make so many technological wonders and many more modern life marvels. However, if we find ourselves predominantly in the ‘lost in thought’ mode, life becomes tiring and seems to fly right past us. Taking a moment to pause, to slow down and experience the ‘Now’ is essential to living a life with quality.

How Can I Ground Myself?

There are many ways to ground oneself. These include practicing meditation and mindfulness, slowing down, becoming aware of our breath, and awareness of body sensations. The first step to grounding is to actually notice that we have lost ourselves in thoughts. This first step sounds much easier than it is, because we spend most of our time literally “lost“. Performing this first step is already a moment of awakening. Next, we could choose our favorite grounding technique to apply in order to become more embodied. I use several grounding techniques during our yoga classes in Kreuzberg. Here is one of my favorites:

54321

5 – Name five things that you see. Do not just think ‘this’ and ‘that’, but instead use their actual name such as green grass, white cloud, brown shoes.

4 – Name four things that you feel. Name sensations rather than emotions. Ie. the air in my nose, my heels on the floor, my shirt on my skin.

3 – Name three sounds that you hear.

2 – Name two odors that you smell. Some people find smelling challenging. If that is the case, you can also name two smells that you like instead.

1- Name one thing this experience is giving you. For example, ‘this experience is giving me a moment to slow down; presence; connecting with my body, etc.

How to practice 54321

You can practice this grounding exercise any time you feel the need to ground. This is also a very good exercise if you feel the onset of a panic attack or anxiety. I like to start my yoga practice with 54321 as I ground myself and am more present during the session. Another way to practice is while taking a walk. You can do 54321 on repeat and become more aware of your surroundings and your body sensations.

Haven’t we all had the experience of being in a beautiful place on holiday wishing to enjoy the moment, and instead have been worrying incessantly about some other aspect of our life? When this happens to me, I always return to 54321 and take in the sounds, smells, sensations, and sights!

About the author:

Pinelopi specializes in Hatha Yoga. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yogaprivate yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She is currently deepening her knowledge through Leslie  Kaminoff’s Yoga Anatomy course and training to become an Alexander Technique teacher.