7 Day Alignment and Adjustment Workshop and Ashtanga Yoga Retreat in Rishikesh

Facilities

Body adjustment and alignment are very important as modern-day living has upset your body posture to a great extent. More recently, everyone has acquired many luxuries and live in an environment that is slowly damaging your breathing patterns, postures, and overall health.

Traditionally, people did not have the luxury of a well-cushioned sofa, numerous pillows, fancy upholstered chairs, and thick mattresses on their beds - people used to sit with crossed legs and slept on hard surfaces that kept their postures and made the spine straight. Not only does everyone not have the availability of fresh air, everyone used to have decades back, everyone has forgotten how to breathe properly!

When the breath is ‘lacking’, many emotions are held at the surface. Your Prana will not move into a deeper state so you cannot breathe properly. Proper posture keeps the body young and healthy and proper breathing is also an important one to note. Therefore, the role of body adjustment and alignment is more important than ever. Using this tool gives you a better understanding of your body by boosting mindfulness and awareness.

It helps your energy to flow freely and equally into your body. By practicing under a master, they can help you recognize the energies of the body, expand your breathing pattern, unlock body awareness, and help you in your asana practice.

Primary series asana

• Surya Namaskara A
• Surya Namaskaras B
• Padangusthasana
• Padahastasana
• Utthita Trikonasana
• Parivritta Trikonasana
• Parivritta Parsvakonasana
• Prasarita Padottanasana A, B, C D
• Parsvottanasana
• Utthita Hasta Padangusthasana A, B, C, D
• Arddha Baddha Padmottanasana
• Utkatasana
• Virabhadrasana A, B
• Setu Bandhasana
• Urdhva Dhanurasana
• Salamba Sarvangasana
• Halasana
• Karnapidasana
• Urdhva Padmasana
• Pindasana
• Matsyasana
• Uttana Padasana
• Sirsasana A, B
• Balasana
• Baddha Padmasana
• Padmasana
• Uttpluthih
• Savasana

Pranayama and breathing

• Daily practice of Kapalabhati
• Daily practice of Anuloma Viloma - Nadi Shodhana
• Full yogic breathing
• Advance pranyama practice
• Ujjayi
• Sitali
• Sitkari
• Surya Bheda
• Chandra Bheda
• Bhastrika
• Bhramari

Vedanta and philosophy

• Introduction to Bhagavad Gita
• Theory on Raja Yoga - Eight Limbs - Ashtanga yoga
• Introduction to Hatha Yoga Pradipika
• Introduction to Six Indian Philosophy
• Patanjali Yoga Sutra
• Theory on Kundalini
• Theory on pranayama

Recommended texts

• Guruji by Sri K. Pattabhi Jois
• Yoga Mala by Sri K. Pattabhi Jois
• Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
• Hatha Yoga Pradipika by S Vishnudevananda
• Light On Yoga by B.K.S. Iyengar
• Bhagavad Gita by A. C. Bhaktivedanta Swami Prabhupada

Daily schedule

• 08:30 - 10:15 Asana practice Ashtanga, Vinyasa, Mysore style, or Led class
• 16:00 - 18:00 Art of adjustment and body alignment course

Ashtanga every morning and alignment and adjustment course every evening. This will run from Sunday to Friday. The shala is closed on Saturdays.

• Beatles ashram
• Waterfall hike
• Mountain temples
• Local market shopping
• Indian cooking classes
• Ganges Aarti Ceremony

Rishikesh is a busy and buzzing town: one could expect to see many temples, yoga schools, daily drop-in yoga classes, loitering cows and dogs, hotels, motels, guest houses, chai corners, coffee shops, a German bakery, multi-cuisine restaurants, yoga massage places, fruits stalls, trekking tour guides, scooter, and taxi rentals, you name it.

Also, one could also expect to meet local tourists from various parts of India and travelers from all around the globe. There are many popular ashrams here: Parmarth Ashram, Gita Ashram, and Sachidanand Ashram - all of which offer yogic food at a very minimal price. There is also the Ganges Aarti: a ritual that uses fire as an offering. This proves to be a very popular event for anyone who is in Rishikesh.

Parmarth aarti and Triveni ghat aarti is also known to draw in crowds. Rishikesh becomes quieter as soon as evening arrives and the sun settles down. Shops shut down by 8 p.m. There are a number of good cafes to explore around the area which is mostly open until 10 to 11 p.m.

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During this retreat, you will be served two daily meals. If you have special dietary requirements, please let Punyah Yoga know in advance, and they will be happy to arrange suitable options for you.

Exploring new and exciting things is never-ending in Rishikesh and there are many activities and sights one can enjoy during on a well-deserved day off from training. Vashistha cave, Neelkanth Mahadev temple, and several waterfalls are nearby. Kunjapuri Temple is the place to visit and see your first glorious sunset in this area. You have to get up around 3:30 a.m. and be there by 4:30 a.m. to see the sun rising - don’t worry, it’s worth it. Here are other places Punyah Yoga highly recommend one should visit in and around Rishikesh:

Parmarth Niketan

Located in Ram Juhla, Parmarth Niketan - the largest ashram in Rishikesh - visitors can quickly notice its clean, pure and sacred atmosphere. The ashram is decorated with abundant and beautiful gardens. Thousands of pilgrims, who come from all corners of the World, visit this sacred place on a regular basis.

The daily activities at the ashram include morning universal prayers and meditation classes, daily Satsang and lecture programs, kirtans, a Ganga Aarti at sunset attended by hundreds of visitors each day, as well as a natural cure and ayurvedic treatment and training. Special cultural and spiritual events are often hosted in the ashram by visiting revered saints, acclaimed musicians, as well as spiritual and social leaders.

Beatles ashram

Known as the Beatles Ashram, the Maharishi Mahesh Yogi Ashram (as it is properly called) is the ashram of the famous Maharishi Mahesh Yogi who started the Transcendental Meditation movement. In 1968, the ashram rose to fame and placed Rishikesh on the global map when the famous rock band, The Beatles, stayed here. Although it was abandoned in 1997, it has now been taken over by the Ministry of Environment and Forests and is slowly being brought back to life.

But even today, below the undergrowth of moss and grass, the impressive buildings, meditation huts, and lecture halls can still be seen - including the Maharishi’s house and the place at which the Beatles stayed.

Waterfalls

For a refreshing day in nature and a pleasant hike, (with a rewarding swim f you please), you can take a walk to one of the three famous waterfalls nearby: Neer Gaddu, Garud Chatti or Patna.

Temple of Kunjapuri

For panoramic views of the snow-capped Garhwal Himalayas in the distance and the Ganga River below, it is best to visit the small white Shakti Temple of Kunjapuri. Go at dawn to experience an incredible sunrise as the sun shines atop the sharp point of an almost perfectly conical hill.

Positioned at a height of 1645 meters, Kunjapuri lends a panoramic sight of the Himalayan peaks to the North and Rishikesh, Haridwar and the Doon valley to the South.

Vashishta gufa

Around 25 kilometers away from the buzzing town of Rishikesh, there is a very peaceful place known as Vashishta Gufa (cave). According to Hindu mythology, Sage Vashishta (one of the seven great sages) is a son of Lord Brahma and the teacher of Lord Rama. After the death of his children, Vashishta was desperate and decided to commit suicide in River Ganga. But the Goddess Ganga didn’t accept his plea of suicide.

Then Sage Vashishta and his wife, Arundhati, meditated here for hundreds of years to overcome their sorrow. Nowadays, the cave attracts spiritual seekers who come here to feel the energy and meditative ambiance this exceptional spot gives off.

Neelkanth Mahadev temple

Located 32 kilometers from Rishikesh, Neelkanth Mahadev Temple - one of the most revered holy shrines dedicated to Nilkanth, an aspect of Shiva - is a top Hindu pilgrimage site. According to mythology, the place where the Temple currently stands is the sacred location where Lord Shiva consumed the poison, which made his throat blue in color. Thus, Lord Shiva is also known as Neelkanth, literally meaning The Blue Throated One.

The most important festival at Neelkanth Mahadev Temple is the Maha Shivratri. During the festival, a huge number of devotees visit the temple to pay their homage to the Lord and make an offering of flowers, honey, milk, water, coconut and Bael leaves. The festival falls two times in a year, once in the month of February-March (Maha Shivaratri) and in July-August (Shraavan Maas as per Hindu calendar).

The temple is decorated beautifully during both occasions. Beautifully located in the surrounding of dense forests, adjacent to the mountain ranges of Nar-Narayan, with a natural spring where devotees usually take a holy bath before entering the premises, Neelkanth Mahadev Temple makes a perfect destination for a half-day trip.

Other activities

Rishikesh is not only about religious ashrams and the sacred Ganga but a home for adventurous spirits as well. Here one can find a lot of high adrenaline sports activities going on throughout the year.

One such is paragliding, which is best done in the Kunjapuri region. Kunjapuri resides amidst the Shivalik ranges and overlooks the enthralling Gangotri, Banderpunch, Chaukhamba, and Swarga Rohini peaks. This makes paragliding here a wonderful treat to the eyes, especially at the time of sunset when the peaks glisten in hues of yellow and orange.

Situated at the foot of the Himalaya Mountains, Rishikesh makes a perfect base for trekking and hiking tours. Uttarakhand is adorned with abundant natural beauty, emerald rivers, green-cloaked hills, snow-capped peaks, and lush green forests. Divided into two regions, Garhwal and Kumaon, the state indeed offers an incredible opportunity for adventure.

It is the home gorgeous glaciers, majestic Himalayan Mountains, breath-taking high-altitude lakes, and surreal alpine meadows. With some easy and moderate routes, as well as more challenging trails, Uttarakhand has an option for every mountain adventure seeker.

While Punyah Yoga doesn’t offer any spa treatments, there are many wonderful Ayurvedic spas and treatment centers around their yoga shala. These spas offer world-class massages, panchakarma, and facials, and other relaxing treatments.

• 6 nights accommodation
• 2 meals daily
• 2 classes per day
• All syllabus mentioned

• Airfare
• Transportation
• Spa services

Recommended Airports

• A reservation requires a deposit of 30% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.