Introduction to Ashtanga Vinyasa
• Morning Ashtanga Primary Series (Mysore/self-practice or Led)
• Instructional Workshop (alignment, adjustments, technique focus)
• Philosophy/Theory session (Yoga Sutras, Ashtanga lineage, ethics)
• Breathwork (pranayama techniques)
• Meditation/Yoga Nidra/Yin Yoga/restoratives (for integration/recovery)
Available Dates ::
1st - 7th November 2025
1st - 7th December 2025
7th - 13th January 2026
Ideal For ::
• Intermediate & Advance Practioners
• Students with regular or weekly practices
• Yoga Teachers & Trainees
• Athletes & Dancers
• Meditation Practitioner
• Spiritual Seekers
Ashtanga Vinyasa Yoga is a dynamic and structured style of yoga founded by Sri K. Pattabhi Jois in Mysore, India. It’s known for its fixed sequence of postures, synchronized breathing (Ujjayi pranayama), and flowing transitions (vinyasa) that create a moving meditation.
🌿 Core Principles
• Vinyasa: Linking breath with movement, every movement has a specific inhale or exhale.
• Tristhana: The three focuses — asana (posture), breath, and drishti (gaze point).
• Bandhas: Internal energy locks (Mula, Uddiyana, and Jalandhara bandhas) to stabilize and direct prana (life energy).
🧘♂️ The Six Series
Ashtanga has six progressive series, each designed to build upon the previous one: Our focus is on Primary Series
1. Primary Series (Yoga Chikitsa – Yoga Therapy)
Focus: Detoxification, strength, flexibility, and alignment.
Postures: Forward folds, hip openers, foundational asanas.
Purpose: Cleanses and heals the body.
2. Intermediate Series (Nadi Shodhana – Nerve Purification)
Focus: Opening the energy channels (nadis) and developing deeper strength and flexibility.
Postures: Deep backbends, hip and shoulder openers.
Purpose: Balances the nervous system and subtle energies.
3. Advanced Series (Sthira Bhaga – Divine Stability)
Divided into four sub-series (A, B, C, D).
Focus: Grace, strength, and control.
Postures: Arm balances, deep twists, advanced inversions.
Purpose: Cultivates stability and inner stillness.
Traditionally taught in the Mysore method, self-paced practice under the teacher’s guidance. Practiced six days a week, with rest on moon days (new and full moons). Ashtanga Vinyasa is not just physical; it’s a spiritual discipline, cultivating discipline, humility, focus, and devotion (bhakti) through consistent practice.
ROOM & COST
Private Cottage Private Bathroom 1 pax:
$540
Shared Cottage Private Bathroom 2 pax:
$960
Private Room Shared Bathroom 1 pax:
$480
Shared Room Shared Bathroom 2 pax:
$840
Shared Room Shared Bathroom 1 pax:
$420
PROGRAM ITINENARY
6am :: Breathwork & Meditation
7am :: Ashtanga Vinyasa Primary Series
9am :: Breakfast (Varies daily)
12pm :: Yoga Nidra (Yogic Rest)
1pm :: Lunch (Varies daily)
4pm :: Ashtanga Alignment Adjustment
5pm :: Specialized Workshop
7pm :: Dinner (Varies daily)
8pm :: Rest (Kirtan on Tue, Thurs & Sat)
PROGRAM INCLUDE
• Certificate at the end of the course
• Morning Silent Walk
• Shatkarmas (Cleansing techniques)
• Sound Healing Session
• Sunrise Yoga Tour
• Beautiful nature, quiet & silent
• Yogic lifestyle in natural setting
• Space for self study & personal practice
• Accommodation :: Sharing & Private
• Food :: Vegetarian, Vegan & Gluten free
• Drinks :: Safe Drinking Water & Herbal Tea
• Yoga Mat, Block, Strap, Cushion & Bolster
• Pick up & Drop off in Pokhara Lakeside
• Towel, Tissues, Bedsheets, Blanket & Wifi
• Laundry Service & Internet WiFi
Please bring your ::
• Personal medicine,sunscreen,insect spray
• Hair dryer, water bottle, hot water bag
• Adapter, ear plugs, eye band
• Yoga wears (t-shirts & yoga pant)
• Personal toiletries
• Head torch,alarm clock,umbrella,poncho
• Slippers to walk within Atmashree
• Walking shoes for morning silent walk
• Any specialty dietary foods or snacks
• Warm clothes from Oct to April
• Summer clothes from May to Sept
PROGRAM HIGHLIGHT
Day 1: Foundations & Initiation
- Ashtanga opening mantra, Sun Salutations A & B, basic standing poses
- Tristhana (breath, drishti, bandhas) introduction
- Brief talk: Ashtanga vinyasa roots & guru parampara
- Diaphragmatic pranayama and short meditation
Day 2: Deepening Practice
- Full standing sequence, key foundational postures
- Detailed technique: Ujjayi breath, bandhas engagement
- Philosophy: Eight limbs of Ashtanga from Yoga Sutras
- Guided meditation on breath awareness
Day 3: Exploring Seated Postures
- Led up to navasana in Primary Series
- Hip-opening workshop: padsmasana prep, safe progressions
- Talk: Importance of vinyasa count and transitions
- Nadi shodhana (alternate nostril breath)
Day 4: Forward Folds & Backbends
- Primary Series up to backbends (prep for Urdhva Dhanurasana)
- Adjustments for forward bends and backbends
- Philosophy: Discipline (tapas) and practice over time (abhyasa)
- Yin yoga or sound healing for integration
Day 5: Integrating Body and Mind
- Practice flow with modifications for injuries/levels
- Workshop: Arm balances and jump-through transitions
- Talk: Yogic diet, daily discipline (dinacharya)
- Yoga Nidra session
Day 6: Full Primary Series and Self-Practice
- Mysore-style practice (individual guidance)
- Q&A: Individual challenges, breaking plateaus
- Philosophy: Surrender (isvara pranidhana) and devotion
- Pranayama: Dirgha and kapalabhati
Day 7: Integration, Reflection, and Closing
- Led full series (optional modifications for all)
- Closing circle: Sharing experiences, what was learned
- Meditation and closing mantra chant
BOOKING & CANCELLATION
1. Booking Policy :: Our course payments are pre-contracted. 30% Non-Refundable deposit is required to secure the spot. Rest of the amount can be paid on arrival.
2. Cancellation Policy :: The deposit paid is Non-refundable. If cancelled, the amount paid will be kept as credit store for future booking with Atmashree Yoga.
3. If you choose to leave the retreat in between, the paid amount is Non-refundable. In any circumstances, the deposited fees are non-refundable unless the course is cancelled by Atmashree Yoga. The fees are also non-negotiable.
4. Atmashree Yoga & its counterpart shall not be responsible for any change & alteration in the program due to change of mind, unavoidable circumstances such as landslide, road blockage, flood, snow, political unrest, and cancellation of flight, delay arrival, sickness or accidents.
6. You are earnestly requested to kindly respect your fellow students, teachers, people & nepali culture.
7. The management reserves the right to terminate/ expel any participants who do not abide by the above rules, are disruptive or abusive to the place, teachers or other participants. (which may include, by way of example, violence, excessive use of bad language, threatening behavior or inappropriate sexual activities). In the event of a participants being expelled due to a breach of the rules, no refund of fees shall be given.
8. Please ensure you understand the above terms & conditions before you book.
