Flexibility Not Required (FNR)
The FNR Series is a fun and accessible way for you to get into Yoga, without having to worry or be intimidated about not being flexible or strong enough to start your own practice. Emphasis is placed on laying the foundations for a safe and lifelong practice through proper alignment, action points and the generous use of props in order to manage specific issues such as tightness, injuries and other medical conditions.
Class sequencing is built around the sun salutations and is geared towards building internal heat to warm up your body and gradually and intelligently opening your body up in order to make more challenging poses easier to understand and more accessible, building a lot of cardiovascular endurance, strength and increasing your range of motion.
The FNR Series is also a great class for more experienced practitioners who want to refine their own practices and gain a deeper appreciation of the foundation poses.
The FNR Classes are offered daily at the Ashram. Click here for Schedules
FNR Athletics. Stronger, Faster, Higher.
FNR Athletics is a Vinyasa Foundations class that explores functional movement in different asanas to help you achieve peak performance in all the sports/games you play.
Release tightness in your legs, back and shoulders to regain optimal range of movement. Fire up your core stability and strength so you can move with more power and explosiveness. Outperform competition by increasing your lung capacity and sharpening your ability to focus on and off the mat. Offered in 60-minute lunch time classes and some mornings and evenings at both Brixton and High Street branches.
Meet your FNR Athletics Faculty.
LASSE HOLOPAINEN – Competitive Downhill Longboard Skateboarding
Downhill longboard skateboarding is the most intense experience you can have as it is not so much about the speed but your ability to remain in control under extreme circumstances.
Without Yoga, that there is no way that at my age, I could ever dream about downhill skateboarding. However, as my practice improved, I was able to push my limits further to much increased flexibility which allows me better leverage and control and also prevents injuries when you inevitably crash. Yoga also develops my core strength which is critical in maintaining balance and building true power but most importantly, it trains my mind to focus to deal with the intensity of getting down quickly and safely.
NICA HECHANOVA – Ultimate Frisbee, Member of the Philippine Team
Ultimate frisbee is fun! I love playing because it’s dynamic, challenging and competitive. It’s always fun to play with friends and teammates who push me to do more than what is expected of me. When I’m playing for the Philippine team, I’m always challenged to step up my game especially when we compete internationally. I usually play on the offensive line as a mid player.
Yoga strengthens my legs and gives me that extra boost which allows me to be more agile on the field. It also helps me breathe more efficiently while I run, increasing my endurance to last out those long points! Lastly (but definitely not least), yoga helps me keep a clear mind especially during pivotal/ crucial moments in the game.
MARC MACADAEG — Competitive Tennis
I play tennis because it’s fun and very competitive. I like the power of the game.
I have more power. I’ve noticed that the twists have helped me wind up so I have more explosive shots. I have better balance and my range of motion helps me track down shots I normally wouldn’t be able to.
MARTIN NGO – Weightlifting
I like the strength and power that weightlifting gives me. I find that I enjoy the challenge it gives me. It pushes me to work harder.
Yoga gives you a different kind of core strength and it has allowed me to lift heavier weights safer. My practice has helped to prevent any further loss of range of movement.
Vinyasa refers to a practice where the breath is essential in linking asanas that are placed in a deliberate and special way. A regular practice helps you become aware of your breathing and allows you to eventually control your breath and harness your breath in challenging situations both on and off your mat.
Vinyasa Flow classes are built around the Sun Salutations and can be gentle or vigorous depending on the sequence. Vinyasa Flow generates a lot of internal heat, which detoxifies your body and gradually opens up your body as you work towards deeper and more challenging asanas.
Classes are always engaging and can include a variety of inversions, forward bends, twists, backbends and core work, depending on the theme being explored.
Align and Refine
Oftentimes in our practice, frustration stems from the difficulty of undoing the things that no longer serve us. We must ask ourselves which areas we find most challenging because these become the essence of our practice.
Align and Refine is a self-paced, Vinyasa-based class that allows students to observe their habitual movement and thought patterns, and helps them figure out where the real work is in their own individual practices. Students are given specific sequences that will help them make lasting change and enjoy balance and freedom in their practice of Yoga.
Classes will be every Sunday from 7 am to 10 am, and students are free to come in and practice within this time. Class will be limited to 12 students at any given time.
Hatha (Sun-Moon) Yoga sequences focuses on alignment allowing prana or life force to flow naturally in the body and assist in the exploration asanas in order to increase strength and range of movement in every major part of the body and also develop awareness and stillness of the mind. The asanas enhance the flow of prana in the body while promoting a state of active meditation for the mind.
Classes are well-balanced between movement and stillness which typically begins with a short relaxation with some breathing exercises and deep relaxation or savasana towards the end.
Kundalini Yoga consists of simple yogic techniques that can be enjoyed by everyone, no matter how flexible or fit the person is. It is a complete science that includes pranayama (breathwork), asanas (postures), mantra (sound and chanting) and meditation.
Kundalini Yoga was brought to the West by Yogi Bhajan in 1969. By working with different kriyas (actions or efforts), the kundalini energy (which is dormant at the base of the spine) rises, elevating one’s consciousness. The practice enables the merging of the self with the universal consciousness, creating a divine union.
Through the practice of Kundalini Yoga the glandular system is balanced, the nervous system is strengthened, and we develop a conscious relationship with our mind and emotions. In this way, we are able to be in control of ourselves rather than being controlled by our thoughts and feelings.
The class is composed of a kriya (series of exercises designed to have a specific effect), a relaxation, and a meditation. Each class aims to create a space where you have an experience so you become one with your reality and develop your intuition and sensitivity in such a way that you can act more efficiently in every day life.
The Stress-Free Gentle Flow program provides a yoga practice that is gentler and more accessible for students. It helps students ease into their yoga practice by offering sequences that are mild yet active. Those who desire to take a break from their highly vigorous classes yet still want to get the same benefits of a regular class can also take SFGF for some active relaxation. Props are used so that students can properly align themselves in their poses while still having their bodies supported. This program is for kinds of people with a highly stressful life/work environment.
The SFGF program is an ideal entry point for students who are starting in their yoga practice and want to take their classes at a slower pace. It has the same goals as a regular yoga class without requiring prior background in any form of physical exercise. Because of this, people recovering from injuries can also take this program as a way to ease themselves back into their practice.
Restoratives focus on the body’s rest and digest system, rather than the fight or flight mode we’re perennially on day to day. The body’s stress response, while useful on certain occasions, can make adrenal glands work overtime and cause heart rate and blood pressure to shoot up when used on an everyday basis. Restorative Yoga works the opposite way. By triggering the parasympathetic nervous system through poses that have you fully supported, we allow healing and rest, letting both mind and body to calm down and restore. Restoratives help balance out all the work that our adrenal glands are put through, giving the body a healthy dose of much-needed stress relief and therapy.
The poses in restorative Yoga are similar to those in an active Yoga practice — the main difference, though, is that the body is in complete rest the whole time. No muscular effort is needed as support is provided by the floor, straps, blocks, blankets and bolsters. Because the muscles are at rest, students are able to hold poses for a longer time, enabling the body to sink deeper into relaxation and calmness. A great compliment to your regular Yoga practice, restoratives provides the rest you need in order to bounce back and recover.
Pranayama & Meditation
Breathing is the single most important action our body undertakes, and yet for the most part we take it for granted, relegating it to our subconscious. However, by taking active control of our breath and developing it, we can discover the amazing benefits of proper breathing. This is the foundation of the practice of pranayama. In Sanskrit, prana means life energy force and ayama means to extend. The major source of prana is your breath, and by developing a regular pranayama practice you can increase the amount of energy in your body, and dramatically improve your life.
One reason for improper breathing is the continuous stress and tension that we are under, which has become the norm in today’s society. When we feel pressured, stressed or anxious, our breathing becomes shallow and rapid. Through the learning and regular practice of pranayama and meditation techniques we can begin to redirect the flow of energy in our bodies; this is where true healing takes place. You would be surprised to know how much you can change just by improving the way you breathe. Furthermore, as you deepen your breath and improve control, your mind and body begin to relate in a more conscious way. As you practice you’ll experience a sense of peace, stillness and equanimity. These feelings of calm and self-acceptance are organic to our selves, but we need to cultivate them through pranayama and meditation; and allow them to grow in our being.
Contrary to popular belief, you don’t need to sit for many hours every day to benefit from pranayama and meditation. This classes usually last half an hour and is focused on teaching you techniques that you can use in your regular life. These classes are open to all levels of fitness and flexibility is not a prerequisite. Everyone can do it! If you already practice Yoga, these meditation and pranayama classes helps to deepen your practice. Likewise, if you’re new to Yoga, then this is a great way to begin your journey.
Yoga is a technique that enables us to connect with our bodies, still the mind and be one with our sprit.
When a woman conceives she starts a wonderful journey and will encounter a lot of changes physically, emotionally and spiritually in this new phase of her life. Prenatal yoga is a wonderful tool to accompany the soon-to-be mom every step of the way from conception to birth and through the postnatal weeks that follow.
In Birthlight yoga classes, we believe each pregnancy is special and unique. All of our classes and sequences are carefully modified to suit each and everyone who comes to class. Whether you are an experienced yogini or one who has never tried yoga before, you can are invited to attend and benefit from them. By being in touch with your body and keeping it fit and strong with a safe practice that promotes relaxation, you are able to cope with any changes that come with your pregnancy.
Through active and dynamic movement, relaxation and meditation, you also start to bond and connect with your baby even before they are born!
We aim to create a space in our class where we celebrate the joy of this very special time of growth and transformation.
Benefits of Prenatal Yoga:
Keeps the body strong and fit while having a safe practice.
Promotes general health of mother and baby.
Alleviates common discomforts that arise during pregnancy, such as: heartburn, morning sickness, lower back pain, sciatica, insomnia, etc.
Enables you to access a state of relaxation.
Provides emotional support.
Good preparation for birth.
Mom and baby bonding.
Get to know more women who are going through the same experience.
Postnatal Yoga is an enjoyable class for Moms 4 to 6 weeks after birth and evolves around exercises for postnatal recovery of the mother.
Our sequences are built with dynamic and therapeutic moves combined with adapted poses. The class is designed to help women regain core muscle strength, realign the back, tone the pelvic floor muscles, reduce postnatal fatigue and increase overall health and vitality. Spinal and pelvic alignment exercises help improve posture and ease lots of the common aches and pains of new moms. We start gently and gradually build up to develop more strength, stamina and flexibility as the weeks go by.
It’s a great opportunity for mothers to come and do something for themselves.
We offer a space where women feel nurtured, where they can relax and reconnect with their bodies. Babies are also welcome to our classes!
Benefits of Postnatal Yoga:
Regaining physical strength, core stability, pelvic floor muscle tone.
Regain good posture after pregnancy.
Prevents and alleviates incontinence, weak lower back and other symptoms common to mothers.
Reconnect with your body, having a feeling of owning your body again.
Provides emotional support.
Allows for relaxation to restore the body.
Learn active relaxation techniques for interacting with your baby from a relaxed space.
Enjoy meditation practices to calm the mind.
Nurtures the mom and baby connection.
Fertility Yoga is an integrative approach for enhancing the well being and health of women. With different elements of Eastern and Western traditions and an understanding of the female anatomy, Fertility Yoga is designed to gain body awareness, restore pelvic health and enhance conception. The class is composed of adapted asanas, sequences for optimal pelvic alignment, different relaxation techniques, pranayama, visualization and meditation. Furthermore Fertility Yoga helps women embrace the power that comes with being a woman. This realization of the Shakti power of the female is extremely empowering, discovering the source of peace and infinite creativity in each of us, allowing it to grow and expand in every aspect of our lives. Come and join us for this beautiful journey of healing and self-discovery.
Fertility Yoga classes are held by Dharam Gian Kaur, who is a certified Yoga teacher, having completed the 280-Hour Rainbow Kids and Family Yoga Course, Birthlight Prenatal and Postnatal Course, 200-Hour YogaWorks Intensive and Kundalini Yoga at Yogi Bhajan’s Miri Piri Academy in India.
Yoga for Kids is a fun way for children to develop important skills in a non-competitive environment. Even at a young age, children often feel pressure at school academically and socially. There is no judgment in a Yoga class. Yoga nurtures a child’s inner strength and self-acceptance. This nourishing atmosphere encourages children to relax and have fun while they develop not only strength, coordination, flexibility and balance, but also body awareness, better focus and concentration, and self confidence.
We, at KYP believe that yoga is a great complement to a child’s education and overall well-being.
Aside from the physical benefits of yoga (develop strength, improve flexibility and increase body awareness), the educational journey of our classes can help children:
- foster a more positive attitude towards themselves
- encourage self-study
- cultivate a happier disposition or mindset about life.
Having kids yoga classes infused into their school and home life can help them deal and navigate through the different pressures and challenges they face with a little more calm and ease.
Who Can Do Kids Yoga?
KYP currently caters to children 3-12 years old. We understand that children are all different. Some are tactile, auditory or kinesthetic learners, and we incorporate these learning methodologies into our curriculum.
At Urban Ashram Manila, we like to say, “start them young, imagine the possibilities”. KYP aims to align our goals with the UAM plan to complete life cycle. Additionally, parents can join their kids in the class, making it a fun family activity.
Who Can Teach Kids Yoga?
The 3-day Rainbow Kids Yoga Teacher Training is a comprehensive, intensive and practical certification course. Teachers, child specialists and parents will learn about experiential Kids Yoga classes and well rounded, in-depth, and fun practical theory and discussion. Led by Lei Sakadari of Rainbow Kids Yoga, the Teacher Training connects trainees to their own innate creativity and wisdom, while giving practical tools and knowledge for teaching Yoga for children. Graduates of the course will receive a Certificate of Completion from Rainbow Kids Yoga.
It is important to note that you do not need to be a yoga teacher to take the course. The course is for anyone who loves working with kids, and loves yoga. It is never too early (or too late) to embark on this self-discovery journey of yoga!
Privates and Corporate Classes
Your Personal Practice
Urban Ashram Manila also offers private Yoga sessions and packages for individuals as well as intimate groups of students with different needs, personal goals and schedules. Your Personal Practice (YPP) is a program tailor-made to suit the lifestyles and availabilities of all those who would like to gain from a private class setting.
Private classes are ideal for practitioners managing specific physical issues and concerns such as extremely tight muscles or injuries, spinal conditions, jetlag or fatigue. By maintaining small, fixed groups, we can give specialized attention to students with particular limitations that prevent them from maximizing their potential in a public class. This is also a venue for students who want to work on a particular goal and gain one-on-one time with the teacher to improve on a pose or theme (such as inversions or arm balances)
We also provide private classes for corporations, offices, and organizations. We believe that the regular practice of Yoga leads not only to a healthier lifestyle for employees, but also has numerous benefits for the organization as a whole. As the regular practice of Yoga promotes wellness, flexibility and focus among employees, it can significantly improve one’s overall health as well as increased productivity, ability to cope with stress and concentration at work. To become a Corporate Partner and learn about our multitude benefits, e-mail firstname.lastname@example.org.