Yoga Intensive Course @ CSL

5-Week Beginners’ Yoga Intensive Course

Every Saturday 2~4pm

from January 2nd~30th, 2016



@ CSL (Centre For Spiritual Living) 灵性生活中心


Yoga course @ CSL


Just as a building could not stand without a solid foundation, one could not possibly progress to a good practice without acquiring the fundamental knowledge first. We warmly welcome you to join us in learning, exploring and designing your own building blocks for a safe, stable and fun self-practice! Each workshop will allocate some time for Q&A, discussions and sharing to maximize our learning experience. No prior experience needed, suitable for beginners and for anyone wishing to relearn the primary skills in a Hatha Yoga practice. See you there, Namaste!

Kassi + Jo @ CSL-hands-b&w

Course Introduction 工作坊简介

Our Intentions:

  1. Setting a strong, useful foundation for all levels of practices, especially for beginners
  2. Learning how to breathe properly and to the fullest potential
  3. Learn simple and efficient breathing techniques via Pranayama
  4. Creating a strong sense of Body Awareness through mindfulness, Svadyaya (self-study) and practice skills
  5. Incorporating basic movements with the breath via gentle Vinyasa therefore becoming a moving meditation
  6. Practice ways to still and quiet the mind through Dhayana (focus) and Dharana (meditation)
  7. Discover total body-mind-spirit equilibrium through deep connection, inner reflection and Yoga Nidra (deep relaxation)


Kassi + Jo @ CSL-feet-b&w


Who is it for 适合人群:

All levels of practitioners, especially for beginners and those who wish to advance their practice 适合所有级别的练习者,尤其是初学者和想促进修炼的修行者


Course Fees 课程费用:

¥1275 for the complete 5-week course 5周全程课程;

¥270 per workshop 单独工作坊


Kassi + Jo @ CSL-plank-b&w



  1. Each workshop can also be taken individually, however we encourage you to follow through the entire course for a complete learning experience. 学生可以单独参加每个工作坊,但是我们建议全程参与以圆满完成整个学习过程
  2. All payments are non-refundable and non-transferable 所有交易不能退还或者转让
  3. Yoga mats, blocks, straps and blankets are provided however we encourage you to bring your own for hygienic purposes 现场将提供瑜伽垫、钻、绷带、毛毯;为了卫生原因我们建议自备你的道具



Jo & bowl @ CSL2-b&w


Yoga Beginners Intensive Course Outline 瑜伽基础课程提纲

Week 1 第一周 (2/1/2016):

Theory 理论:

  • What is Yoga? The Eight Limbs of Patanjali’s Yoga八肢瑜伽哲学理论
  • The Yoga Sutras: 1.1 瑜伽经1



  • Proper Breathing & Posture 正确的呼吸和体式
  • Getting in touch with our breath and body 链接身体和呼吸
  • Good alignment: how to stand, sit, walk, move properly 良好的对位和姿态
  • Resting/Recovery Asanas 修复体式



Week 2第二周 (9/1/2016):


  • Read and briefly discuss passage from Light on Yoga 阅读和研讨瑜伽之光
  • Consider and discuss the second Yoga Sutras 1.2瑜伽经2


Practice 练习:

  • Standing Asanas 站立体式
  • Tadasana fundamentals 山式基础
  • Resting/Recovery Asanas review修复体式复习


Week 3第三周 (16/1/2016):


  • Read and briefly discuss passages from Bhagavad Gita or Siddhartha
  • Yoga Sutras: 1.3瑜伽经3

Practice 练习:

  • Tadasana fundamentals continued山式基础(续)
  • Adho Mukha Svansana fundamentals下犬式基础
  • Sitting Asanas 坐式



Week 4第四周 (23/1/2016):


  • Read and discuss from Bhagavad Gita, Siddhartha or other selected text
  • Yoga Sutra 1.4瑜伽经4


Practice 练习:

  • Twisting Asanas 扭转体式
  • Backbends + Inversions后弯和倒立体式
  • Surya Namaskar fundamentals 太阳致敬基础


Week 5第五周 (30/1/2016):


  • Review major concepts from the texts we’ve read; brief discussion from pre-selected text (possibly a poem) 复习
  • Yoga Sutra: 1.5瑜伽经5


Practice 练习:

  • Review and a summary of the course that includes a short Asana practice, Pranayama & Meditation based on all the principles covered复习和总结
  • Q&A, feedback session 疑问、交流、研讨



Kassi+Jo @ CSL-knees2

RSVP essential 请务必约课:

Josephine  187 2120 6452
WeChat 微信: jo-shantih-shala

Kassi   186 1688 0140

WeChat: kassicowled


Jo @ CSL-teachin-b&w

About your facilitators: Josephine 王若男


With over 11 years of teaching experience, Josephine is an internationally certified Yoga Teacher by Yoga Alliance, Yoga Arts Australia and the Sivananda Vedante (Institute) Training Academy of Chennai (India). Apart from Yoga and Meditation, she is also an internationally certified Reiki Master and a Personal Trainer certified by ACE (American Council On Exercise).

Josephine is best known for her experimental, intuitive and nurturing Private Yoga Therapy, Energy Healing, Meditation classes, Healing Circles and Counseling sessions. She has helped empower many individuals to achieve their goals by incorporating practitioners’ personal interests with various tools and techniques. Her work is a fusion of various disciplines that includes Energy & Sound Healing, Crystal Balancing, Reiki, Counseling, Yoga, Ayurveda, Meditation, Feldenkrais, physical exercises, Massage, Music, Art and Dance.

Having worked in various locations around the globe, Josephine considers working and empowering people from all walks of life/backgrounds in achieving their goals a privilege. She continues to help people through inner reflection and personal empowerment, sharing her love, passion and knowledge. Basing herself in Shanghai nowadays, Josephine divides her time between working as a Wellness Therapist and Yoga Teacher.


Kassi @ CSL-b&w


About your facilitators: Kassi

Kassi started studying yoga seriously in 2011 when she met her primary teacher, Lorraine Aronson, with whom she did her initial teacher training.  She was first drawn to yoga as a way to open up her inflexible body, but soon discovered the benefits of a regular practice go far beyond the limits of the physical self. She has since done further study in Iyengar yoga and has done a Yin/Yang teacher training with renowned Yin teacher, Sarah Powers. Over the last few years, Kassi has taught Hatha fundamentals classes and workshops at CSL and in schools around Shanghai. She is an advocate for incorporating yoga into the school system to teach students about breath and body awareness. Kassi is particularly drawn to the opportunities that yoga provides for self-inquiry, specifically to build character, resilience, and compassion.

* * * * * *

Yoga @ CSL every Sat



All levels, no experience needed, all welcomed!

适合所有阶段, 无需要任何经验, 到时见!

* * * * * *

Proudly and whole-heartedly brought to you by the folks at
CSL (Centre For Spiritual Shanghai) ~
a place where it’s the highlight of everyone’s week in Shanghai!

CSL new logo

CSL (Centre For Spiritual Living):
#311 (Hongwu Kungfu Studio), Bldg 3, Lane 210,
Tianzhifang, Taikang Lu, Near Sinan Lu.
Metro Line 9 Dapuqiao Exit 1, near SML Mall.
灵性生活中心, 田子坊泰康路210弄3号楼311室近思南路
(鸿武功夫室) 地铁9号线打浦桥站1号出口, 近日月光广场.
Help with directions: 158 0041 2735 (Eng)
地址查询:187 2120 6452 (中文)

* * * * * * * * * * * *

private healing1


* * * Private Yoga Therapy sessions 私人瑜伽疗愈课程  * * *

* * * Private Energy Healing sessions 私人能量治疗 * * *

* * * Circuit Training (private or small group) 循环训练(私人或小组) * * *

* * * Private group workshops or corporate training 小团体、企业培训和工作坊  * * *




China: +86 187 2120 6452 England: +44 7851 625 231

Japan:    +81 (0) 9085 638 245 Russia: +79 166 419 548

Facebook: Josephine Ong Yoke Nunn

Skype: Shantih Shala WeChat




all words & images remain the copyright of Shantih Shala Holistic Arts

切文字于图片属于 Shantih Shala Holistic Arts 版权所有


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