Meditation and Ashtanga Yoga Retreat with Jessica Ludascher

Granada, Spain. 10 - 15 April 2018

Granada, Spiritual Magnetism.
Leave me in Granada in the middle of paradise where my soul wells with poetry

Give him an offering, my lady, for there is no greater tragedy than that of the blind man in Granada.

Anonymous

So goes the famous quote, allegedly said to a woman passing a beggar in the street in Granada. The beauty and truth of the phrase encapsulates everything about this majestic city. The city offers the visitor a dizzying variety of attractions, from it’s fun-filled streets (this is a large student city) to its reputation as a Flamenco hotspot, Granada offers both history and modernity. Opposite the Alhambra is the Albaycín – the old Muslim quarter of the city, and with its steep banks, winding streets and sharp turns, an air of the past still lingers here.

Our venue is near the capital of the province of the same name and the wider region holds a number of attractions. From the mystical Alpujarras mountains, to the Sierra Nevada and down to the Costa Tropical centred on Salobreña, a visitor to this province can ski in the morning, have lunch in the city, then sit on the beach in the afternoon. Not a bad claim to fame.

While on your yoga retreat, spend an evening in old town for a night out where you can experience the nightlife of Spain, nibbling tapas and get the chance to see local flamenco dancers. Stroll around the Albaycín, exploring the old Muslim quarter opposite the Alhambra and stop at the Arab tea house Abaco Te for a journey in time with a tea and sweet local pastry, 1400AD style. Afterwards head up to the Mirador San Nicolás for a spectacular view of the Alhambra and the Sierra Nevada. Visit the Cathedral and Royal Chapel – resting place of the famous Catholic kings Fernando and Isabel. Take your time to explore the province visiting the Costa Tropical for the beach. Practice a variety of Yoga styles with different instructors immersed in the peace of Spiritual Magnetism of Granada



HIGHLIGHTS
  • 5 Nights at the beautiful Granada venue
  • Daily classes Ashtanga Yoga in the morning + Yoga Nidra and Meditation in the evening
  • 3 Ashtanga Workshops
  • Full board accommodation (breakfast, lunch and dinner)
  • Organic meals include vegan, vegetarian and gluten-free options
  • A day trip to Alhambra Palace
  • Different Masseurs onsite
  • Exclusivity of the yoga group

PROGRAMME
Arrival Day: Checkin Tuesday 15.00
Sunday: Departure day at 12:00

  • 07.00 – 08.30 Ashtanga Yoga
  • 09.00 – 10.30 Breakfast
  • * * day trip to alhambra palace on Satudary 14th
  • 12.30 – 13.30 Lunch
  • 14.30 – 17.00 Ashtanga Yoga Fundamentals Workshop Part (1,2,3)
  • 18.00 – 19.30 Dinner
  • 20.00 – 21.30 Yoga Nidra & Meditation
(*)The schedule is flexible. It will adapt to the needs of each group or other reasons.

LOCATION

The retreat is located at Pinos Puente, Granada, Spain. This is 20 min from Granada airport, 2h 30 min from Sevilla airport, or 1h 15 min from Malaga airport.

If you wish to have an airport transfer from Malaga we are happy to organize for you both pick up and drop off in time for your flight after the retreat. You can also get to the house via train or bus to Granada. Both, buses and trains, leave Malaga or Sevilla city regularly throughout the day and we can come pick you up from the bus/train station in Granada.

ABOUT TEACHERS

Jessica Ludascher

I'm born to a Kenyan father and a Swiss mother, I was raised in a small beach town on the south coast of Kenya; I’m privileged to have had an international upbringing in a beautiful natural surrounding. At the age of 12 I was introduced to Ashtanga Yoga. In 2011 I moved to The Netherlands where I discovered and explored different styles of yoga, mainly Kundalini Yoga. In 2014 I found my way back to Ashtanga Yoga; after my first class in several years I found that my body remembered the sequence before my mind even did, I don’t know how else to describe the feeling, something like ‘hmm, I feel like I’ve done this before’

Jessica Ludascher

Diving into the practice of Ashtanga Yoga awakened something in me that I knew was there but had long dulled out and I was actually ok with that. But the practice kicks your ass and teachers like to nag until the nagging becomes unnecassary and you just find yourself begging to be on that mat in that smelly room with that guy standing on your back squishing you like a sandwich. The practice pushes boundaries and limits and will continue to do as long as you KEEP PRACTICING! 'Practice, all is coming' - Sri K. Pattabhi Jois

After experiencing this reconnection with my body I knew that this was it and there was no going back. My daily practice sets me in balance; energetically, mentally and physically. I truly believe in this practice and in its ability to change lives, coming to my mat every morning means confronting myself everyday; I had observed myself change over the course of two years which eventually led me to complete my 500 hour Ashtanga Yoga Teacher Training at Tattvaa Yoga Shala in Rishikesh, India.

I am dedicated to the practice of Ashtanga Yoga and I intend to pass it on as I was taught. I take a traditional, firm yet light and non-dogmatic approach to teaching Ashtanga, and I take a safe and straight forward approach in teaching beginners. I prefer to stick to relatively small groups as I believe students deserve personal attention in order to establish a solid foundation upon which to build up on. Personal attention is something which is difficult to give in larger groups and can lead to some students feeling lost thus eventually discouraged.

Yoga taught me how gratitude is the highest form of yoga. Through gratitude you love. And love is the highest energy of all. You want to vibrate on that frequency, a higher one where you attract good things in your life.

I strive to live by the values of simplicity, sustainability, spiritual awareness, service and community. My mission is to create a supportive and caring environment where you can rest, recharge and reconnect in a peaceful natural setting. Over-worked, over-stimulated, in a rut or simply searching, whatever your situation may be; my aim is to support you in finding your balance again. The goal is to provide a comfortable environment in which to give you the tools to create an effective and lasting approach to improvement and maintenance of the mind and body.

ABOUT THE CLASSES + WORKSHOPS

WHAT IS ASHTANGA YOGA?

Ashtanga Vinyasa Yoga is a traditional style of yoga derived from an ancient Indian text, the Yoga Korunta; a record of groupings of asanas/ postures which are practiced in synchronization with the breath. You will sweat. The practice produces an intense internal heat, the heat purifies the muscles and organs, expelling unwanted toxins as well as improving circulation and releasing beneficial hormones and minerals. It is a gradual process and with regular practice it revitalizes the body and mind, and awakens the soul.

ASHTANGA BASICS (BEGINNERS +)

Learn the fundamental poses in the Ashtanga Yoga sequence. Here you are introduced to the order of the poses, coordinating breath with movement, and how to use your breath and bandhas to find alignment in your body. In a beginners class you discover what your body is capable of, the quality of your breath and the quality of your concentration. You begin to build a relationship with your body, breath and mind. The class includes:

Standing poses

Standing poses are the foundation for the rest of the poses; they bring our attention to how we stand. They also correct the posture and tone the leg muscles. They prepare the body to go into more complex poses by creating the right imprints and actions. Standing poses include the sun salutations, standing forward bends, twisting poses and

balancing poses.
Seated poses

After mastering the art of standing, one has to learn the art of sitting (Bhagavad Gita) The first three asanas of the primary series (Dandasana, Paschimottanasana A, B, C, D, and Purvottanasana) Seated forward bends are beneficial as they help calm the mind, relieve stress and ease anxiety. They stretch the spine, shoulders and hamstrings, and stimulate the liver, kidneys, and uterus.

Backbends

Flexible ligaments and tendons allow the spine to move in all different degrees. Muscles and strong bones protect the nerves and support the structure of the body. With regular backbends we strengthen these supporting muscles and increase the mobility of the spine; balancing the combination of strength and flexibility. Backbends are also front stretches; they open the heart.

Finishing Sequence

The finishing sequence serves to consolidate the benefits of the practice and calm the nervous system, heart, and mind. It begins with back bending and progresses through inversions (shoulder stand sequence and headstands) and hip openers (lotus pose). Followed by Savasana, lying down relaxing every part of your body and absorbing the benefits of the practice.

GENERAL GUIDELINES FOR BEGINNERS

- It is a dynamic practice

- Movement on breath

- Each pose is linked

- Drishti, the gazing or focal point. You will be asked to look at a specific point, this channels the mental energy; the mind learns how to concentrate. The eyes are never closed in the practice

- Bandhas, the Sanskrit word for 'energy locks' it involves the contraction or squeezing of muscles in order to 'close' or move the energy in a conscious way. According to yogic scripture; the control of muscles and nerves controls the breath. Control the breath and you control the mind. Bandhas are a means of extending control over breath

- The most important aspect of the practice; the breath. It is the key to achieve tranquility and power in the practice. Ujjayi breath (aka Ocean Breath) is a breathing technique applied throughout the practice which helps generate heat in the body. It is breathing with sound. You create a hissing, ocean like sound which comes from the back of the throat. Focusing on the sound of your breath turns your attention inwards

- Yoga is best done on an empty stomach so do not eat just before class

- Try not to drink too much before class or during the practice

- Let your teacher know before class in the case of pregnancy, injuries or health issues

MEDITATION & YOGA NIDRA

Practice experiencing silence. This requires you to commit to taking a certain amount of time to simply be. This means withdrawing from activities such as speech, television, social media, music and reading. If you never give yourself the opportunity to experience silence then you create turbulance in your mind; in your internal dialogue. You can practice experiencing silence not only through meditation but also through non-judgement. Judgement is the constant evaluation of things as right or wrong, good or bad. You are constantly evaluating, classifying, labeling, analyzing etc doesn't this sound tiring and like a waste of your energy? Your creating this internal turbulence in your mind which takes affect on your body, storing negativity in the cells, and it ''clogs the channel'' you literally squeeze the gap between thoughts, this gap is your connection to the state of pure awareness. That inner stillness conncet you to your true power, gratitude and stillness are the first requirements for setting intentions and manifesting them; health, peace for others and yourself

There is a myth that when you sit down you should be able to quiet your mind. The mind generates thousands of thoughts per second. Let's be realistic here. When you sit down quietly and turn your focus inward, you become very aware of what is going on in the back of your mind. A lot of chatter and plenty of distractions to choose from. The key is patience, and sometimes you require an environment in which you have no choice but to be patient ;) Just keep going. Keep going back to your point of focus, may it be your breath, a mantra or a specific gazing point. Do not evaluate or react to your thoughts. Allow them to arise, acknowledge them without analyzation and allow them to pass, return to your point of focus

There are various traditions, methods and techniques in meditation. Below is a short description of the techniques I apply in my classes:

Meditation in Kundalini Yoga contains specific, practical tools that carefully and precisely support the mind and guide the body through the use of breath, mantra, and mudra

I use Yoga Nidra as a technique to prepare the mind for meditation. Yoga Nidra or ''Yogic Sleep" refers to the conscious awareness of the deep sleep state, referred to as prajna in Mandukya Upanishad. It is among the deepest possible states of relaxation while still maintaining full consciousness. The practitioner is in a state of consciousness between waking and sleeping, it is a state in which the body is completely relaxed and the senses are withdrawn, only the hearing still connects to the verbal instructions of the teacher. This is different from meditation in which concentration on a single focus is required

Yoga Nidra is practiced in Savasana, ''corpse pose''. It's not a concentration technique, you just have to follow the verbal instructions of the teacher. The practice includes breath awareness, body awarenes; rotation of consciousness and visualization. These techniques help to maintain awareness while going deeper in the level of relaxation

ASHTANGA FUNDAMENTALS WORKSHOP
Breaking down the Tristana method: Breath, Bandhas & Dristi

Ashtanga Yoga utilizes an approach to yoga asana known as Tristana. This approach consists of the use of Ujjayi Pranayama, Bandhas and Dristi; through this method practitioners develop a deep sense of control and awareness. Join this workshop to learn how to effectively apply this method as you perform yoga asanas. The workshop is split into three parts and will cover the following points:

jessica ashtanga pose
Part 1: Ujjayi Breath

- Why is Ujjayi good for you (in yogic terms + physical terms)

- Breath and the nervous system

- Contradictions

EXERCISE

- How to do the Ujjayi breath; the four stages of breathing

Part 2: Bandhas

- The four bandhas moola bandha; uddiyana bandha; jalandhara bandha and maha bandha

- Benefits and three muscle groups involved

- Resistance in the body through bandhas

- How this affects the asanas and the breath

- Calming effect through engaging bandhas EXERCISE

- Applying the bandhas individually and how to apply maha bandha

Part 3: Dristi

- Benefits

- The nine dristi and which dristi should be used with each asana

FINAL EXERCISE

- Slow led class practice with awareness of tristana (fundamental asanas surya namaskar a + b; standing sequence; dandasana; paschimottanasana; purvottanasana; backbends; finishing sequence)

PRICES AND PROMOTIONS

PRICE OPTIONS

SINGLE ROOM € 950

DOUBLE ROOM € 825

TRIPLE/ QUAD ROOM € 788

PRICE OPTIONS * AFTER FEBRUARY 10, 2018 *

SINGLE ROOM € 1,185

DOUBLE ROOM € 1,035

TRIPLE/ QUAD ROOM € 990

There are single, double and shared (triple/quad) room options. Room options are limited, and all are on a first come/first serve basis

BOOKING: Please contact Jessica Ludascher at [email protected]

CONDITIONS

25 % non-refundable deposit Upon registering, you will receive an invoice to secure your deposit and room selection

CANCELLATION POLICY

This is the basis for being able to keep our prices fair; please keep in touch to avoid unnecessary cancellation fees
12 weeks € 100
8 weeks 20 %
6 weeks 40 %
4 weeks 60 %
after 4 weeks 80 %