7 Day 7-Hour Online Ashtanga Vinyasa Flow Cohort: Strength, Flexibility and Inner Control
Online Ashtanga Vinyasa Dynamic Yoga Flow Workshop
Whether you are working from the office, working from home, or traveling, this online yoga cohort is designed to fit seamlessly into your lifestyle while helping you build a consistent and transformative practice. Session timings are flexible and arranged according to your time zone, making it accessible from anywhere in the world. You can discuss your preferred schedule with your assigned instructor before enrollment or at any point during the program. Your start date and daily session timings are confirmed after booking, ensuring a schedule that is practical, convenient, and aligned with your availability.
Meet the instructors
Highlights
- 100% Live Interactive Sessions - Real-time guidance, corrections, and support in every class
- 60-Minute Structured Classes - Focused sessions designed for steady progress and clarity
- Seamless Online Access - Join easily via Google Meet from any device with an email address
- Free lifetime membership with the yoga studio
- 10% discount on all online and offline programs (yearly enrollment)
- 5% discount on all online and offline programs (quarterly enrollment)
- Learn with structure, flexibility, and real-time support-wherever you are in the world.
Skill level
- Beginner
- Intermediate
- Advanced
Yoga styles
7 days with instruction in English
Program
All classes are 100% live and interactive, offering real-time guidance, corrections, and support throughout your journey. Each session is led by experienced yoga teachers with a strong foundation in traditional and contemporary yoga practices, bringing authentic and structured instruction directly to you, wherever you are in the world.
Flexible Scheduling
- Session dates and timings are confirmed after booking
- Fully adjusted to your time zone and availability for maximum convenience
- Designed to support a balanced routine alongside work, travel, or daily life
Ongoing Support
- Dedicated support team available throughout the program
- Assistance via WhatsApp (text, voice, or video calls) whenever needed
Who This Workshop Is For
- Practitioners with some prior yoga experience
- Yogis eager to explore Ashtanga-Vinyasa in a dynamic way
- Students seeking strength, discipline, and breath mastery
- Anyone ready to commit to a consistent daily practice
Consecutive Immersion
Complete all 7 sessions over 7 continuous days for a deep, intensive experience.
Split-Week Format
- Sessions can be scheduled from Monday to Thursday with rest days in between-ideal for working professionals and better integration.
- The final schedule is confirmed after booking based on your availability and time zone
- Designed for a progressive Ashtanga-Vinyasa learning experience
About the Workshop
This cohort focuses on -
- Understand foundational principles of Ashtanga yoga
- Learn safe and confident movement through dynamic sequences
- Build consistency, discipline, and body awareness
- Receive modifications and progressions for all key postures
7-Day Progressive Journey
Day 1: Foundations of Ashtanga
- Bandhas, Drishti & Ujjayi breathing
- Introduction to vinyasa principles
- Surya Namaskar: A breakdown & guided flow
Day 2: Refining Sun Salutations
- Surya Namaskar A with breath & alignment focus
- Introduction to Surya Namaskar B
- Rhythm, stamina & flow building
Day 3: Standing Sequence Foundations
- Sun Salutations warm-up
- Introduction to the standing sequence
- Grounding, stability & smooth transitions
Day 4: Strength & Peak Pose I
- Dynamic warm-up with Surya Namaskar
- Strength-building transitions
- Peak Pose 1 with modifications & drills
Day 5: Seated Sequence Introduction
- Flow-based Sun Salutations
- Introduction to seated postures
- Peak Pose 2 progression practice
Day 6: Standing Sequence Deep Dive
- Heat-building Sun Salutations
- Detailed standing sequence refinement
- Alignment, breath & gaze integration
Day 7: Integration & Flow Mastery
- Full Sun Salutation warm-up
- Ashtanga-inspired Vinyasa flow integration
- Breath, bandha, drishti coordination
- Guidance for personal home practice
Outcome of the Cohort
By the end of 7 days, you will develop:
- Stronger body awareness and control
- Improved breath coordination and focus
- Greater strength, stability, and flexibility
- A sustainable personal yoga practice
Move from practice to discipline-from movement to mastery.
Instructors
Pallavi Nayak
Pallavi is founder and lead trainer at Canada Yoga Studio. She has worked in the corporate world for a decade and later she found her calling to serve the society by spreading the awareness of fitness, prenatal coaching, mental relaxation. Additionally, she was practicing pranayama and meditation from her childhood. She has trained students from various nationalities like Canada, India, Singapore, and the USA. Having an exposure to the corporate world she has an edge in understanding human behaviour and providing learning through Hatha, Ashtanga, meditation, pranayama, sound healing practices.
Moni
Moni is a very experienced yoga teacher pursuing her passion in yoga from her childhood. To master her skills she has done her graduation in yoga and developed various advanced skills from Rishikesh, India. She has been naturally attracted to Ashtanga and Hatha practices and has trained various students with her in-depth flexibility, strength and mobility knowledge.
Retreat location
This workshop is fully online, allowing you to join from the comfort of your own home. While Yoga Studio is based in Calgary, Canada, they guide students from countries such as Singapore, the UK, India, Europe, Canada, and the USA.
All sessions are live-streamed via Google Meet, with flexible scheduling across various time zones. From the comfort of your home, all you need is:
- A yoga mat
- A computer, tablet, or smartphone
- A stable internet connection
Experts will guide you step-by-step in real time, ensuring that you receive personalized attention, modifications, and support, no matter where you are in the world.
What's included
- 7 days, 7 hours live sessions
- Assistance team to assist you via WhatsApp text, voice call, or video call
- Lifetime membership with the Canada Yoga Studio
Included Exclusive Gifts
Guided Pranayama and Meditation Session
A complimentary guided pranayama and meditation session to balance energy, calm the mind, and deepen your yoga experience during the workshop.
What's not included
- Meals
- Accommodation
Cancellation Policy
- A reservation requires a deposit of 100% of the total price.
- The deposit is non-refundable, if the booking is cancelled.
Reviews
For this organizer you can guarantee your booking through BookYogaRetreats.com. All major credit cards supported.
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