Three-week course

I used to love taking yoga classes, courses, retreats, hours of yoga at home, teaching yoga, talking with friends, reading and writing about yoga … For almost half of my life, this was my main focus. Then suddenly, something changed. I stopped. My lifestyle changed too, but after some time I adopted a more relaxed approach to my practice. I simplified and shortened my sessions, allowed myself to slow down and relax. I realised this meditative style was actually more in line with the original purpose of yoga. Later, I also noticed that my health improved …

According to yoga philosophy, every difficulty we experience is an external reflection of imbalanced chakra system. While we don't deal with individual aspects of each chakra in this course, this theory teaches us that what we see as an external problem, in reality originates within us and the solution lies there as well.

This program can be described as a minimalist yoga, as includes everything you may need from yoga presented in the most concise form. Recent studies show that excessive training can be counterproductive, and traditional yoga approach also suggest that using balanced training is the most effective. Rather then demonstrate a whole range of countless poses and sequences, only the key elements which are necessary to draw maximum benefits from yoga practice are included.

This program is designed to first of all help you to deeply relax, clear the nervous system, and allow you to stay happy regardless the external circumstances. This way it will also help you to deal better with any challenges. The program may successfully be used if you suffer from depression or anxiety. It will direct your attention from your thoughts towards your body and this way better deal with difficult emotional states.

Because the mind has a powerful impact on the physical health, it will also help you to improve you physical health. It is designed to strengthen your immune system, improve circulation, protect you from heart diseases as well as obesity and therefore also diabetes. Improved breathing routine (check later on application of the Bohr effect) should also help you recover quicker from many diseases.

If you are new to yoga, this course should take you no longer than 15 minutes per day. Don't worry if you skip a day or two. What is set here is an intensive option; you can go through the course at a much slower pace. I really believe that less is more. Although the program may appear simple it has many health benefits, not only relaxing but also boosting the immune system and the musculoskeletal condition.

We hope that you will enjoy this concise course and that if will improve your health, wellbeing and the quality of your daily life.

The structure of the course is outlined below.


WEEK 1. Reconnect to motivation

  • DAY 1 Tadasana Vinyasa
  • DAY 2 Setubandha Vinyasa
  • DAY 3 Trikonasana Vinyasa
  • DAY 4 Bhujangasana Vinyasa
  • DAY 5 Viparita Karani Vinyasa
  • DAY 6 Bharadvajrasana
  • DAY 7 Viparita Karani


WEEK 2. Mastering the sequences and gentle breathing technique

  • DAY 1 Tadasana Vinyasa
  • DAY 2 Setubandha Vinyasa
  • DAY 3 Trikonasana Vinyasa
  • DAY 4 Bhujangasana Vinyasa
  • DAY 5 Viparita Karani Vinyasa
  • DAY 6 Bharadvajrasana
  • DAY 7 Viparita Karani


WEEK 3. Focus on breathing, gentle kumbaka

  • DAY 1 Tadasana Vinyasa
  • DAY 2 Setubandha Vinyasa
  • DAY 3 Trikonasana Vinyasa
  • DAY 4 Bhujangasana Vinyasa
  • DAY 5 Viparita Karani Vinyasa
  • DAY 6 Bharadvajrasana
  • DAY 7 Welcome to your daily practice

BEYOND Daily practice



Breathing technique which is encouraged here involves gentle and extended inhales and exhales. Deepening breath and slowing it down not only supports relaxation but also increases level of carbon dioxide in the blood which results in increased absorption of oxygen carried by blood by body cells (Bohr effect).

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