Yoga and Meditation Retreat July 19th -24th 2016 in beautiful location in Sweden

 

Deepen the external practice by finding your inner strength
with Nathalie Mukusheva
Go deeper into your practice with an experienced and dedicated teacher.

sweden lake kayak

19th -24th July 2016
Arrival time from 3pm Tuesday 19th July
Retreat ends after lunch on Sunday 24th July.

I am delighted to return to Shambala to teach another retreat in this beautiful community and location.

There will be a maximun of 12 people on this retreat giving you a boutique experience with the opportunity for personal attention to work on various aspects of the practice.

Twice daily yoga sessions incorporating all the tools of yoga including pranayama, meditation and asana will connect you with your inner body and true nature.

The morning sessions will be classical Hatha-Raja yoga to ground and set you up for the day.

The evening sessions will be asana clinics to really tune into different aspects of the practice. Each session will have a dedicated focus covering, Standing Poses, Hips and Seated Twists, Hamstrings and Forward Folds, Shoulder and Upper Chest openers, Backbends and Inversions

In additon to the yoga sessions you can choose to be as active or as relaxed as you like. Shambala is located in a former forestry school right on the edge of a lake. Additional activities include a day of horse-riding in the forest, sauna, swimming or taking a boat out on the lake, there is an art studio (you will need to bring your own art supplies), Treatments including cranio-sacral therapy, deep tissue and full body massage. There will also be one film screening in English during the week and a Kirtan (devotional chanting) one evening.
Prices

£550 for double / triple accommodation
£750 for single accommodation
There will be only two single rooms available on the retreat.
This includes accomodation, three vegetarian meals a day, unlimited use of the sauna and all yoga sessions.

Not included – flights to and from Stockholm, travel to and from the train station, massage treatments, additional optional activities – horse riding in the forest.
A deposit of £200 for shared accomodation and £300 for single accomodation holds your place with the balance payable a month before the retreat. NB: The deposit is non refundable 3 months prior to the retreat.

For a booking form please email me at shemovesme77@gmail.com.
All rooms share communal bathrooms and showers. In an effort to be more ecological Shambhala ask that guests bring their own sheets and towels, if this is not convenient they can be rented at a cost of £15 for the stay.

side crow

Teacher Biography
I have been practicing yoga since 2000 and teaching full time since 2010. Prior to yoga I received extensive training in Ballet, Rhythmic Gymnastics, Floor-Barre and Contortion techniques. I have always considered it my complete privilege to share every bit of knowledge I have acquired along the path with every student no matter what their age, fitness or level of experience.

My focus now is on delivering a teaching methodology that incorporates all the limbs of yoga and empowers students with the tools to sustain their practice throughout their lifespan with patience, compassion and devotion to all. I have  a lot of experience working with the following conditions – hyper-extension, scoliosis, rotatar cuff injuries and bicep tendonitis.

I teach regular yoga classes and workshops as well as private one on one sessions at many top studios in London including Indaba Yoga, Tri-Yoga, Yogarise and Yoga Place E2 and have been a guest yoga teacher for Chaya Yoga Retreats. I have led previous yoga retreats in New York, Italy, Sweden and Suffolk and taught classes and workshops in LA and Europe.

I have been featured in Yoga Magazine as Teacher of the Month and contributed asana demonstrations for the journal.

 

Shambala Centre
“This is where the magic happens – together, with open hearts in beautiful nature” (Danielle Makowsky, guest 2012)

“Shambala– a five star ashram with lasting effects!”
(Franz Anderegg, guest 2011)

Shambala ashram
Shambala is a beautiful ashram comprising 2 yoga shalas (one of 100sqm and another of 50sqm), 15 twin guests rooms, treatment room, cinema room, volunteer’s guest house, art studio, WiFi, main kitchen and small kitchen, teacher room, library, sauna and lounge all set in an idyllic space surrounded by lakes and deep forests.

11074145_365308960333749_5593351162599334926_n

Food

 

“The kitchen is the heart of Shambala. We just love to make delicious vegetarian food for you. We not only use the best possible ingredients, including organic products, but we also take care of food combinations to ensure that you are in top energetic shape all throughout the retreat.”

“On the menu selection process we inspire ourselves in the Ayurvedic tradition of food preparation and proper food combination.Our vegetarian cuisine uses mainly organic products, biodynamic where possible and locally produced vegetables and honey. It´s easy to enjoy Shambala´s menu even when being a vegan. We minimise the use of any animal products as well as wheat and gluten. Cheese and homemade bread is served on the side for those who are not intolerant with gluten free alternatives also available.”

Getting there

Shambala is situated 5 minutes from a town called Skinnskatteberg, 2 hours north of Stockholm.

Coming by Air

The nearest airport to Shambala is Stockholm Vasteras. You can fly from all over Europe to that airport with the low fair airline http://www.ryanair.com. From Vasteras airport, you can take a taxi to the train station in Vasteras and from there take a train to Skinnskatteberg. To view train times, visit this website http://www.sj.se.The second nearest airport is Arlanda airport. This is the main airport in Sweden. From there you can easily take a train all the way to Skinnskatteberg. Again visit http://www.sj.se for train times and information.

Coming by train

We are fortunate to have a train station at Skinnskatteberg, a few minutes from the center. For train times, visit http://www.sj.se

Coming by car

If you are coming from Stockholm, please take road E18 towards Oslo. After having passed through Vasteras, take a right on rute 66 towards Ludvika. After about 30kms, take a left on road 233 towards Skinnskatteberg. Right before arriving at the center of town you will see on your right a company called Team Däck, turn right at this point and follow the dirt road to Borntorpet.

 

A Three Week Course on How to avoid Hyper- extension in Yoga.

£60 for 3 weeks

October 18th – November 1st

To book go here: http://indabayoga.com/workshops/

Hyperextension is the movement or extension of joints, tendons, or muscles beyond the normal limit or range of motion. Unlike hyper-mobility,  hyperextension is the stretching of a body part beyond what is normal.
The most common joints affected are the one with the most mobility which are the knees and elbows and in some people the lower back / lumbar region. When you hyperextend in yoga (also known as ‘locking the joint’) you use fewer muscles, so it is easier to hold poses for longer.

However hyperextending while a joint is supporting your body weight is dangerous for the joint. Overtime a hyperextended elbow or knee can damage ligaments, cartilage and other stabilising structures in and around the joint.

In this three part workshop you will learn how to engage the muscles around the joint so as to not hyperextend and protect the joint by spreading the weight to the muscles

When you hyperextend, the work of holding you up is all being done by your elbow joint, or knees. Unlocking these joints will help to bring the body into proper, optimal alignment. Also by strengthening the muscles that support your joints they will be able to work in ways that are impossible when you push into hyperextension.

As someone who has hyper extended arms and legs and lumbar lordosis in the lower back I have had to do a lot of work over the years to avoid injury in my daily yoga practice. I am very happy to offer this course to focus on this very common problem. With only 7 places available you will receive a lot of personal attention.

This course will help prevent injury and pain, bringing greater ease, comfort and perhaps surprisingly, more mobility in to your yoga practice. A absolute must for those who tend to lock into their joints!

Part One – Hyper extension in the elbows. Focusing on Downward Dog (Adho Mukha Svanasana), Plank to Chataranga to Cobra / Upward Dog (Phalakasana to Chaturanga Dandasana to Bhujangasana / Urdhva Mukha Svanasana)

Part Two – Hyper extension in the knees. Focusing on Standing Forward Fold (Uttanasana), Triangle Pose (Trikonasana), Half Moon Pose (Ardha Chandrasana) Seated Forward Fold (Paschimottanasana)

Part Three – Hyper extension in the lumbar region /lower back. Focusing on Camel Pose (Ustrasana) Locust Pose (Salabhasana) (Bow Pose (Dhanurasana) Wheel Pose (Urdhva Dhanurasana)

Approaching Yoga as an Art and Science

538867_10150681785971567_254205132_n

Yoga is a way of life; it is an art, a science, a philosophy.”
B.K.S. Iyengar.

Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one’s being, from bodily health to self-realization. Yoga means union — the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

This quote from BKS Iyengar who was the founder of Iyengar Yoga and considered one of the foremost yoga teachers in the world perfectly encapsulates the effects the practice can have on body and soul. He has written many books on yoga practice and philosophy including “Light on Yoga”, “Light on Pranayama”, and “Light on the Yoga Sutras of Patanjali”.

As yoga’s popularity has accelerated and continues to splinter into ever increasing variations on a theme – yoga for cyclists, yoga for runners. yogalates, what keeps people coming back to this ancient practice is the physical and mental well-being that yoga provides. But if yoga is a science and an art why do more and more people insist on treating it like a religion?

Putting aside the debate on whether yoga is a religion – its origins in India and roots in Hindu texts like the Katha Upanishad and The Bhagavad-Gita are evidence enough for even moderate religious groups to label it as one the practice of yoga in the west as I experience it as a full time yoga teacher and student has increasingly more in common with religious dogma than the freedom of expression associated with artists and the ability to self examine and the resilience needed to be a scientist.

How people choose to pursue their yoga practice is dictated by many factors not all of which we are able to control. How often we are able to practice in a class environment will change as our roles in life do – as a teacher my role has developed into providing a safe environment for students to explore the physical postures and there ability to influence, integrate and harmonize all the levels of being – physical, mental emotional and spiritual, and ultimately to empower students with the tools to sustain a healthy body and mind over the course of a lifespan.

The culture of gossip and judgment of other’s lifestyle choices such as diet, choice of clothes to practice in, what mat to practice on, what music to practice to and beyond have more in common with petty regulations imposed by systems with a need to control others in order to feel more in control of themselves than they do with the with the qualities of acceptance and non-judgment implicit in the practice of yoga.

Going back to the quote above – ‘yoga means union — the union of body with consciousness and consciousness with the soul’ if we are to pursue this goal surely it is better to do so with an open and curious mind. Consider for a moment how artists and scientists pursue their work. While these disciplines might seem like polar opposites, one is fact and evidence-driven, the other driven by emotion the similarities between how artists and scientists work far outweigh the differences. Both are dedicated to pursuing the big questions in life What is truth? Why does it matter? How can we move forward? Both search deeply and often doggedly for these answers. Surely the yogi should do the same.

Sculptor and Macarthur Genius Teresita Fernandez in a keynote speech to the graduating class at her alma mater Virginia Commonwealth University’s School of the Arts entitled “On Amnesia, Broken Pottery, and the Inside of a Form said that “art, like science, is driven by thoroughly conscious ignorance”:

In those moments when you feel discouraged or lost in the studio, or when you experience rejection, rest completely assured that what you don’t know about something is also a form of knowledge, though much harder to understand. In many ways, making art is like blindly trying to see the shape of what you don’t yet know. Whenever you catch a little a glimpse of that blind spot, of your ignorance, of your vulnerability, of that unknown, don’t be afraid or embarrassed to stare at it. Instead, try to relish in its profound mystery. Art is about taking the risk of engaging in something somewhat ridiculous and irrational simply because you need to get a closer look at it, you simply need to break it open to see what’s inside.”

Couldn’t this also apply to the practice of yoga?

Yoga by its very nature can encourage narcissism in the individual. We are constantly told to look inward, to observe physical sensations in the body, to observe any thought that comes uninvited to the mind and then to detach from them. to just observe and then let them go; but sometimes all this inward navel gazing rather than serving to crush the ego has the exact opposite effect, we become obsessed with every single twinge of sensation in the body, every single thought we have sometimes to the point where interaction with others becomes strained and sometimes even breaks down completely. Relationships are neglected or even avoided altogether as we become more and more obsessed with our own practice.

Artists and scientists are both trained in the ability to self-critique – they spend the majority of their time alone with their work and need to be able to be both resilient and fail – often in public. If we can train ourselves to approach our yoga practice with this same mindset – the inner critical voice we are always being told to silence can become a valuable asset rather than a stick to beat ourselves with. It is worth noting that before internet message boards and comments sections gave everyone a dissenting voice critical thinking was in and of itself considered an art form.

Artists come in many different guises. Yoga is sometimes compared to dance and gymnastics because the physical shapes the body makes in asana are similar to this art and athleticism. Both dancers and gymnasts push boundaries and physical limitations of what the body can achieve but the ultimate goal is different. Gymnastics is a competitive sport in which the athletes strive for technical perfection to achieve the highest score possible from a panel of judges. Dancers on the other hand work endlessly to hone their technique so that they can then transcend it to achieve artistry and convey emotion. One is an art form and the other is pure athleticism.

If we again look at how yogis pursue the goal of asana the same two methods can apply. If we choose to pursue the postures with the mind of an athlete, as something to be conquered or mastered, with an external goal in mind it becomes something akin to religion. A set of rules to be followed with an end goal in mind – whether that end goal is perfection in asana translating into approval from students or peers measured in likes on social media or perfection in thoughts or deeds leading into approval from an external force, a deity or an organization the intention is the same: but if we were to pursue asana with the mind of an Artist then something bigger comes into play. The same steps are taken but the intention becomes something bigger, to transcend the body and experience pure consciousness. ‘the union of body with consciousness and consciousness with the soul’

Maria Kowroski a Principal Dancer with the New York City Ballet when she talks about performing says: “When you’re really in the moment, you just feel all of the blood rushing, my arms, my legs, I can just feel something so pure and raw and you’re just.. living” This is what we strive for in Yoga – the ability to be perfectly in the present moment.

Another side effect of the explosion of yoga’s popularity especially across social media platforms is the constant rehashing of spiritual quotes from the same sources. While these can be a useful and concise way to express an idea in a class situation after a certain amount of time they can begin to sound trite and even meaningless. One of the things I have heard in interviews over and over with writers, artists and dancers I admire that continues to resonate with me is that you don’t become a better artist by just staying in your field. Equally if we can widen our source of reading material there is a wealth of inspiration from writers outside the realm of the spiritual texts that deal with the same human condition and questions but with a broader and more questioning outlook.

Ultimately what I am suggesting is that as yoga teachers and students we approach this beautiful, ancient practice with the reverence and respect it deserves but with the mindset of the Artist and The Scientist not as meek and obedient servants. Be endlessly curious about what the body can do, find devotional delight in repeating the same movements over and over again, question your physical and mental responses, question your judgments and opinions and be willing to reform them over and over again and allow others the same. The artist Richard Serra said, “When you want to understand something, you have to take it apart or apply another kind of language to it.”

Let your yoga practice enhance your life not dictate it. Let your time on the mat be your time in the studio or the laboratory. Teresita Fernandez in her speech also says: “Being an artist is not just about what happens when you are in the studio. The way you live, the people you choose to love and the way you love them, the way you vote, the words that come out of your mouth… will also become the raw material for the art you make.”

Let your Life imitate Art.

“And as much as I’d like to believe there’s a truth beyond illusion, I’ve come to believe there’s no truth beyond illusion. Because, between ‘reality’ on one hand, and the point where the mind strikes reality, there’s a middle zone, a rainbow edge where beauty comes into being, where two very different surfaces mingle and blur to provide what life does not; and this is the space where all art exists and all magic”
Donna Tartt: ’The Goldfinch”

10th August 2014 – Power and Flexibility Combined – Achieving Hanumanasana and Samokanasana

Image

 

My next workshop will be focusing on Front and Side Splits known in Sanskrit as Hanumanasana and Samokanasana. These iconic poses are revered in Yoga for their combination of Flexibility and Strength – In this workshop I aim to break them down into digestible components so that something that may have seemed daunting and out of reach becomes possible and maybe even effortless..

Sunday, August 10th 1.30-4.30pm

£35 for 3 hours (£30 before July 13th)
Here is the link to book (you will need to scroll down to August to find the workshop link)
http://indabayoga.com/workshops/

POWER AND FLEXIBILITY COMBINED: ACHIEVING HANUMANASANA AND SAMOKANASANA
with Nathalie Mukusheva

Go beyond what you think is possible.

Both of these poses require tremendous will power, patience and surrender, unwavering strength and refined sensitivity. In both asanas the presence of gravity lends itself to the pose: the weight of the body itself deepens the actions, however the body is not just passively releasing into gravity.

Over three hours  we will work slowly, deeply and with close attention and props to lengthen muscles and mobilize joints – micro movements can safely distribute the force and stabilize you in the pose.

This workshop is for all levels from the super flexy to the super stiff. Achieving splits is not Instant karma; when the work is done in a gradual way great progress can be made.

Yoga Retreat in Italy at InSabina (near Rome Italy) 17th -24th August 2013

Join me for a week long yoga and meditation retreat in Italy at gorgeous Insabina from the 17th -24th August.

LOCATION: Sabina is a perfect location for a tranquil and restful Yoga retreat in Italy. In addition to the yoga practice you can also explore the countryside and the immediate surrounding area is exquisite and ideal for walking. A winding country road leads from the property to the charming medieval town of Torri in Sabina three kilometres away. Or you can relax by the pool and take in the fantastic views. The property consists of two 17th century stone buildings on 4 acres of land with an outdoor swimming pool.

The property is in the heart of the Sabine Hills, just north of Rome near Umbria, set amidst olive groves, woodlands and a rolling landscape. The surrounding area is unspoilt farmland and the house and grounds are peaceful and quiet.
The grounds comprise seven lush acres with a natural spring, pond, gardens and outdoor swimming pool.

www.insabina.com

 

 YOGA

Each day there will be morning and evening two-hour flowing yoga session including pranayama, meditation and asana.  Within the grounds next to the olive groves there is a gorgeous and spacious open air yoga platform with stunning & panoramic views of the rolling landscape. The setting is quiet, rustic and an ideal place for tranquil practice.  This week will give students the opportunity to practice yoga in an environment which is calm and relaxing. each individual will have the opportunity to practice at his/hers own level, making the week suitable for students of different abilities and those who may have practiced other yoga disciplines. Please note: although all level of experience is welcome, this retreat is not for absolute beginners.

MEALS: The meals are vegetarian and special diets can be accommodated if required and ordered in advance. Before the morning yoga practice teas, fruit and juices will be available, there is an area near the pool where to make tea at anytime. Light breakfast lunch & supper will be served alfresco using fresh local ingredients and produce.

ACCOMMODATION: All the rooms are beautifully designed in a natural and simple style, in a combination of modern and old. Yurts within the grounds are also available for a reduced fee. There will be a maximum of 15 people on the retreat, Triple, double and single accomodation are available.Image

COST per person and payment:

Yurt shared
£550 per person

Yurt single

£600 per person
 
Triple room*

£700 per person

Double room

£750 per person

Single room
£850

* please note that triple room price apply only if the room is filled with three persons or twin room price will be applied.

There are only 4 en suite and rooms are assigned on first come first served.

The price includes: all yoga, three meals/day and accommodations.

The price excludes: travel, insurance & transfers and one evening meal out at a restaurant and transport to and from, massage and other therapies. Booking: A non refundable deposit of £320 for shared occupancy and £420 for single occupancy is required to book your space, the remainder of the cost of the holiday is due on 5th July  Refunds for cancellations are at our discretion.  

Please email shemovesme77@gmail.com for booking form.

Note: PayPal also accepted. Paypal fee will be charged.`

GETTING THERE: In Sabina is within easy access of Rome and its airports. It is approximately one hour from the centre of the city (by car or train) and around 1.5 hours drive from both airports.

Transport to and from Insabina can be arranged via Train and Taxi or Airport Pick Up.

Arrivals and departures Arrival time on Saturday is after 4.30pm and departure time is by 10.00am (or the 9.40 train) on the following Saturday. 

YOUR TEACHER

Nathalie Mukuesheva is a fully certified/ RYT full time Yoga and Floor-Barre teacher based in London. She teaches regular yoga classes and workshops at many top studios in London including Alchemy Centre, Yoga Place E2, L!fe Shoreditch and H2 Soho and is a guest yoga teacher for Chaya Yoga Retreats both in the UK and abroad. She is the featured Teacher of the Month in Yoga Magazine UK’s June issue.

 

Hamstrings workshop: 17 March 2013

Hamstrings workshop with Nathalie at Yoga Place E2

Sunday 17 March 2013, 2-5pm 

Hamstrings are a common source of frustration for many yoga practitioners. In this workshop the focus will be on why the hamstrings are so important to a fulfilling yoga practice and exploring tips and tricks for healthy hamstring stretches.

The hamstrings are intimately connected to the health of the lower back and pelvis. Many back injuries and lower back pain issues are directly related to the hamstrings. Also, sometimes the way practitioners stretch the hamstrings, particularly in forward folds causes injury to the connective tissue in the lower back.

We will explore in depth specific actions in yoga poses that will help make more progress in elongating and lengthening the hamstrings, leading to greater ease in forward folds and helping to ease back pain.

Tension in the lower body, particularly the soles of the feet, the calves and the hamstrings translates up the whole body. Tension in the hamstrings or lower legs tends to cause tension in the lower back and the neck and even tension around the head that is related to tension headaches. So stretching the hamstrings is not just for the benefit of the legs, it’s really for the benefit of the whole body.

In this 3 hour workshop we will cover anatomy, alignment and explore a range of asanas designed to strengthen and lengthen the hamstrings. Open to all levels of practitioners, this workshop will particularly benefit those who feel tight hamstrings hamper their practice and those who have hyper extension in the legs.

£30 (£25 concessions)

Click here to book http://www.yogaplace.co.uk/event/healthy-hamstrings-bending-forward/

Chaya Yoga Retreats DETOX Retreat: March 2013

22-24 March 2013

Nathalie will be the guest yoga teacher on Chaya Yoga Retreats DETOX Retreat featuring Satvic Energy Healing. The retreat takes place 22-24 March in Kent.

Enjoy the ultimate ‘Spring Clean’ will this truly holistic detox retreat. Alongside twice daily yoga classes and a menu of incredibly healing and delicious food, guests will also enjoy a personalized Satvik healing session.

Satvik is Sanskrit for ‘balance’ and this therapy draws on ancient Chinese medicine techniques to help clear the blocks in your body that create tiredness, ‘stuckness’, and lack of energy.

www.chayayogaretreats.com