ASANA LAB
Online course in asana technique, variations and hands-on adjustments
Explore and practise
Hi, we're Judith and Mireia. We've been practising and teaching yoga for over 20 years , and in that time we've accompanied a great many people on their path. We've seen how every body is different, how each posture finds its own unique shape in each person, and how consistent practice lets us discover details that completely change our experience of yoga.
The Asana Lab is a space for exploration and study where we combine technique and personal experience so you can deepen your practice with safety, presence and curiosity.
We focus on the 6 key postures, which are the foundation of all other asanas. In each video we share every detail we know: variations, adaptations, techniques and sensations. It's these big and small nuances that, applied with attention, can transform your practice.
Our wish is to spark a passion for practice through body and inner awareness, and we'd love to accompany you through every detail of this journey.
Judith and Mireia
- 100% online course
- 100+ videos
- 50+ asanas with detailed technique and adjustments
- Taught in Spanish
- Progress at your own pace
The course combines theory and practice progressively, so learning is integrated into the body and not just the mind.
Language: Spanish
Content
THEORY MODULE
We study the origin of the asanas, their benefits and how to approach them internally, where to focus the mind and how to work with your breathing during practice.
TECHNIQUE AND PRACTICE MODULE
We analyse the 6 key postures, the sun salutation and more than 50 postures, detailing their structure, body awareness and variations.
ADJUSTMENTS MODULE
For those who teach classes: you'll learn to adjust other people safely and offer variations adapted to different bodies and needs.
INTEGRATION MODULE
Includes 2 complete guided sequences to apply everything you've learned in a full session, integrating technique, breath and attention.
Here's what the course looks like:
Playlist
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Detailed programme
THEORY MODULE
INTRODUCTION
1. ORIGIN OF YOGA AND ASANA
- About the theory module
- Meaning of the word yoga
- Meaning of the word asana
- Ashtanga yoga
- The yoga style of this course
2. EFFECTS AND PRACTICE OF ASANA
- Effects of asanas
- Attitude in asana
- Breathing during asana practice
TECHNIQUE AND PRACTICE MODULE
1. INTRODUCTION TO ASANA PRACTICE
2. THE 6 KEY POSTURES
Padmasana, Paschimottanasana, Bhujangasana, Ardha Matsyendrasana, Sirsasana, Sarvangasana and Matsyasana.
3. SUN SALUTATION
Sun Salutation asanas: Pranamasana, Urdhva Hastasana, Uttanasana, Asvacamsalasana, Catuspadasana, Ashtanga Namaskarasana and Adho Mukha Svanasana.
Sun Salutation transitions: Transition 1, Transition 2, Transition 3, Transition 4, Transition 5 and Transition 6
Breathing in the Sun Salutation explained
- Integrating the breath into the Sun Salutation
- Gentle Sun Salutation practice
- Moderate Sun Salutation practice
- Intense Sun Salutation practice
4. TECHNIQUE: HIP OPENERS AND FORWARD BENDS
Prasarita Padottanasana, Upavistha Konasana, Uttana Pristhasana, Parivrtta Janu Sirsasana, Eka Pada Rajakapotasana, Gomukhasana, Agni Stambhasana, Hanumanasana, Ardha Hanumanasana and Kurmasana.
5. TECHNIQUE: STANDING AND BALANCING ASANAS
Virabhadrasana I, Virabhadrasana II, Virabhadrasana III, Vrksasana, Natarajasana, Utkatasana, Utthita Trikonasana and Parsvakonasana.
6. TECHNIQUE: BACKBENDS AND TWISTS
Setu Bandhasana, Urdhva Dhanurasana (1 and 2), Dhanurasana, Salabhasana, Ustrasana, Parivrtta Parsvakonasana, Ardha Matsyendrasana and Jathara Parivartanasana.
7. TECHNIQUE: INVERSIONS AND ARM BALANCES
Pincha Mayurasana, Kakasana, Bakasana, Koundinyasana, Titibhasana, Astavakrasana, Mayurasana and Adho Mukha Vrksasana.
ADJUSTMENTS MODULE
1. INTRODUCTION
- Introduction to the adjustments module
- Guidelines for adjusting asanas
2. ADJUSTING HIP OPENERS AND FORWARD BENDS
Parivrtta Janu Sirsasana, Supta Padangusthasana, Uttanasana, Prasarita Padottanasana, Malasana and Paschimottanasana.
3. ADJUSTING STANDING AND BALANCING ASANAS
Virabhadrasana I, Virabhadrasana II, Ardha Chandrasana, Adho Mukha Svanasana, Utthita Trikonasana and Parsvakonasana.
4. ADJUSTING BACKBENDS AND TWISTS
Bhujangasana, Dhanurasana, Urdhva Dhanurasana, Parivrtta Parsvakonasana, Ardha Matsyendrasana and Jathara Parivartanasana.
5. ADJUSTING INVERSIONS AND ARM BALANCES
Kakasana, Sarvangasana, Adho Mukha Vrksasana, Pincha Mayurasana, Kapalasana and Sirsasana.
6. ADJUSTMENTS IN SAVASANA
INTEGRATION MODULE
1. FULL PRACTICE WITH JUDITH
2. FULL PRACTICE WITH MIREIA
3. COURSE WRAP-UP
Team
Mireia Castellsagué
TRAINING CO-DIRECTOR
VINYASA, MEDITATION AND INVERSIONS.
She began practising yoga in 2003 and in 2005 opened the Omshanti yoga centre.
Her training includes the Witryh school of Integral Yoga, Andrei Ram, Dharma Mitra and stays in Mysore and Kerala.
Over the years she has specialised in meditation, acroyoga and inversions.
She is a special education teacher, trained in children's yoga with Micheline Flak of EURYE, completed a postgraduate course in Waldorf education and pregnancy yoga with Birthlight, and in 2024 completed a postgraduate course in grief, loss and crisis intervention.
She leads yoga trainings, children's yoga and acroyoga, teaches Thai massage and Nonviolent Communication workshops, and facilitates grief support groups.
Co-founder of Omshanti Yoga Studio, Barcelona Yoga Conference and the Omshanti Yoga Teacher Training.
Judith Estrada
TRAINING CO-DIRECTOR
VINYASA YOGA
She discovered the science of yoga with Hatha Yoga teacher Carlos Claramunt, with whom she trained for 2 years.
She spent a month at the Buddhist meditation centre Plum Village, living alongside the nuns and monks and receiving the teachings of Master Thich Nhat Hanh, based on mindfulness and on feeling love for all beings through understanding and compassion.
Since 2012 she has followed the man she considers her yoga master, Andrei Ram, a disciple of Sri Dharma Mittra. His teachings are based on humility and on developing a strong longing for liberation through the practice of yoga.
Mireia, Pau and Wari, through Omshanti, are a great source of inspiration for her, not only in learning yoga and acroyoga but in life itself.
alegria@omshanti.cat