11 Day Iyengar Yoga Beach Holiday with Certified Iyengar teacher in Gokarna, Kudle Beach Top Hotel

Introduction to Iyengar Yoga with a special focus on standing poses

The base on which to build an effective yoga practice Yoga is termed a self-study (Svadhyaya) and is the journey of learning to practice so that we might study and come to understand ourselves. Iyengar Yoga applies the specific methodology to two of the eight limbs of Yoga: asana and pranayama.

Through disciplined practice, these two limbs become instruments of a contemplative science, for this reason, the focus is ‘practice-based learning’. The key methods of practice within Iyengar Yoga, including technique, timings, sequence, and repetition are introduced. Through the practice of asana (physical postures), students begin to explore the body, mind, and breath as relational forces and instruments of meditation.

When one is new to yoga one begins first with the standing poses. The standing asanas are called 'Uttistha sthiti'. They introduce the student to herself. The student begins to discover the interconnectedness of the body. Often times a beginner knows where his big toe is on his body but does not know his big toe on an intimate level. That is to say, there is no connection between the big toe and the mind.

The student may 'will' the toe to move, but it is asleep. The student begins to learn how an adjustment of the shoulder blades corresponds to the front body and lifting of the chest. He/she begins to blossom and open up literally, as hands and feet spread wide apart the student learns that his limbs can actually move: contract, extend, expand, abduct, adduct, rotate and circumduct!

The standing poses include all the movements of the spine, such as "horizontal, vertical and lateral elongation as well as an extension along with sideways, forward, backward extensions, and twisting. Thus, the standing asanas become the foundation for the rest of the asanas!

Sirsasana and Sarvangasana as “Father and Mother” Headstand and Shoulder stand are considered by Mr. Iyengar as the centerpiece of yoga practice.

They are somewhat quaintly referred to as “father and mother” of the asanas and the ones that should be always practiced. Turning the body upside down in this way boosts the major systems of the body (circulatory, respiratory, nervous and glandular) and gives rest to the heart. Headstand is the more stimulating and invigorating pose, it helps to develop a vigorous body with a strong spine and a disciplined mind.

Shoulder stand is the nurturing pose. It is cooling and quietening and a great aid to glandular and hormonal health gives more a feeling of peace. The two poses together bring a balance to our body and mind. Sirsasana and Sarvangasana are generally practiced together as part of the same sequence. It is possible to only do Shoulder stand but it is not recommended that one practice Headstand on its own.

It needs the balancing effect of Shoulder to stand to keep harmony in the body. At the core of yoga practice and philosophy, one always comes to this question of balance. If we do something stimulating to the system we need to counter with something cooling... as spicy food is accompanied by Yogurt to cool its fire!

Surya Namaskara also knew in English as Sun Salutation

Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. Tadasana (the most difficult posture in yoga); Urdhva Hastasana (reach the ceiling by rooting in the floor), Ardha Uttanasana (lean forward by bending backward); Uttanasana (the head down the energy rises); Chaturanga Dandasana (the challenge more difficult), Urdhva Mukha Svanasana (focus on the lower back). Adho Mukha Svanasana (the complete position) Namaskarasana (surrender). The sequence of 8 postures can be a complete practice in itself or can prepare you for a longer asana routine.

Forward extensions, twisting and back extensions

Forward Extensions are calming and quieting. Many of the asanas involve extending the spine and perhaps forward ‘bends’ teach this the best. Make sure that you keep the front of your spine lengthening and that the movement to go forward comes from the pelvis rotating over your legs. Stay in the forward extensions at least two minutes, longer if you can be quiet there when you practice restorative postures. Twists. The turning or twisting of the spine along with the abdomen in any asana is called Parivrta Kriya. Twists create mobility in the spine by giving lateral rotational movement, these poses are essential for everyone since they delay aging of the muscles of the spine and back. Backbends; The posterior part of your spinal column is compressed as you bend backward, which helps push the disks in your vertebrae away from the spinal nerves, and decompresses the front of the vertebrae. As a result, the damage from forwarding bending (over time) can be reversed.

Restorative practice with the focus on the breath

Restorative practice is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the aid of props. The use of props makes it easier for you to maintain balance while you are stimulating and relaxing your body. While some restorative yoga poses are beneficial to the entire body, others target specific parts of the body, such as the heart or the lungs. Benefits: Restorative practice provides healing for the body and the mind. It is especially useful when you need to eliminate fatigue and stress that result from your daily activities. It can also help you recover from illness and injury or overcome emotional depression and anxiety that are caused by traumatic events. It is known that restorative yoga can activate the parasympathetic nervous system, which enables automatic control of the body. As such, the regular nervous system will be at rest, and the muscles will become more relaxed. Constant practice of restorative yoga will make your body less vulnerable to stress-related illnesses and help you achieve optimal health.

Daily schedule

Day 1

• 15:00 Arrival and welcome drink
• 18:00 Meeting at the chill-out
• 19:30 Dinner

Day 2 to Day 8

• 07:30 Hot drinks, dried fruits, and nuts
• 08:00 to 10:00 Iyengar Yoga
• 10:30 Breakfast
• 11:00 Free time
• 13:30 Lunch
• 16:00 to 18:00 Iyengar Yoga
• 19.30 Dinner

Day 9

• 09:00 Breakfast
• 11:00 to 16:00 Temple tour
• 13:00 Lunch in Gokarna Town
• 16:00 Free time
• 19:30 Dinner

Day 10

• 09:00 Breakfast
• 11:00 to 17:00 Boat tour visiting different beaches
• 14:00 Lunch on Om beach
• 19:30 Dinner

Day 11

• 09:00 Breakfast
• 12:00 Departure

A one day boat tour where you will have the opportunity to watch dolphins in their natural habitat whilst visiting nearby beaches like the Half Moon beach and Paradise beach and a guided temple tour through Gokarna with a Brahmin are both included in the price.

Gokarna is a town on the Arabian Sea, in the southwestern Indian state of Karnataka. A popular pilgrimage destination for Hindus, it’s known for sacred sites like Mahabaleshwar Temple, which has a shrine dedicated to the deity Shiva. Nearby, Koti Teertha is a temple tank where devotees wash in the holy waters. The town is also home to beaches such as palm-lined Gokarna, in the center, plus Kudle and Om farther south.

Namaste Yoga Farm is an oasis of peace just 3 minutes walk from the golden sands of Kudle beach and the famous Rama temple/Shiva cave of Gokarna. Sleep in ocean view rooms, Eco-cottages with their own veranda or Yoga deck or amidst lush greenery in one of the enchanting tree houses build under a canopy of stars. Organic vegetables,fruits and herbs grow amongst tropical flowers, healing plants and abundant bird life. Explore nearby beaches, local villages, ancient temples and caves.

Transform mind, body and spirit through yoga and meditation, indulge in Ayurvedic massage or take a kayak tour on the ocean. Enjoy art classes and chess club on Thursday's ... or perhaps just simply relax, unwind and grab a book from our huge library and chill aside the fish pond.

If you fancy a day off the mat, or have some time after your yoga retreat, there are some wonderful places to visit around Gokarna. From boat trips to spotting dolphins and kayaking to secret coves, to exploring the coastline by scooter. Drive through picturesque villages to the Yaana falls and caves or you can seek out the Half-moon beach for a swim.

Gokarna has more than 1000 temples to be explored with its pristine beaches and breathtaking landscapes, Gokarna is a Hindu pilgrimage town in Karnataka and a newly found hub for beach lovers and hippies. Gokarna is not very conventionally touristy. The beaches are meant for a slow, relaxed holiday and everything on the beach goes at the same relaxed pace. Full of coconut and palm trees, the ocean and clean sands, Gokarna is a 'one of its kind place' in the country.

Nature lovers will enjoy Cotigao Wildlife Sanctuary, one of the world's biodiversity hot spots just 90 kilometers north of Gokarna. Whether or not you catch a glimpse of an elusive leopard or a troop of monkeys, the mountainous jungle scenery is spectacular.

Shoppers and souvenir seekers will love the markets in Gokarna, where you can find everything from silk scarves and silver jewelry to sandals, sarongs, and spices. Remember to haggle - its all part of the experience!

Ayurvedic treatments are available from Dr. Ratan Singh just 200 meters from Namaste Yoga Farm towards Gokarna. The following therapies are offered:

• Ayurveda
• Naturopathy
• Schuessler salt and biomineral salt treatments
• Traditional Chinese medicine

• Water
• Drinks
• 10 breakfasts
• 9 lunches
• 10 dinners
• 10 nights accommodation
• 7-day teachings 4 hours daily
• Temple tour
• Boat tour
• Linen and towels provided

• Tourist visa for India
• Airfare
• Health insurance

Recommended Airports

• A reservation requires a deposit of 55% of the total price.
• The deposit is fully refundable if the booking is cancelled up to 60 days before the arrival date.
• The rest of the payment should be paid 7 days before arrival.