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Yoga & Mindfulness in the City


by Michelle Ayn Tessensohn & Ming Li Tan
This is a mindfulness course for absolute beginners who want to learn the basic techniques of yoga and meditation. You will learn foundation principles of Forrest Yoga, as well as mindfulness tools and techniques that you can take into your day-to-day life. These tools and techniques will help you manage on-going stress and tension through improved mind-body connection, self-awareness and self-healing.
The two hour class every week will consist of both Forrest Yoga & mindfulness practice centered on a key theme.
Week 1: Introduction to Mindfulness
Forrest Yoga
  • Different types of yoga
  • Understanding Forrest yoga principles
  • Basic poses, alignment & breath cues
  • Relaxing neck, releasing shoulder tension & telescoping ribs
Mindfulness
  • What is mindfulness?
  • Practical preparation: posture, focus and environment
  • Mindful breathing
  • Basic meditation technique
Week 2: Self-Healing
Forrest Yoga
  • Hip-opening series
  • Is flexibility over-rated?
  • Learning to release hip flexors, quads and hamstrings 
  • Sending breath to relieve emotional areas of tension
Mindfulness
  • Fight, flight or freeze- getting to know your lizard brain
  • Understanding the Mind: Ego vs. Essence
  • Mind-Body connection
  • Mindful relaxation
Week 3: Self-Awareness
Forrest Yoga
  • Learning about active hands and feet
  • Conscious breathing and deliberate movements 
  • Strengthening your core
  • Harnessing leg power and the balancing act
Mindfulness
  • Deepening your meditation practice
  • Developing the Watcher
  • Sensory awareness: physical, mental and emotional
  • Mindfulness meditation
Week 4: Loving Kindness
Forrest Yoga
  • Opening your heart in your practice
  • Connect with your breath for deeper awareness
  • Healing back bends to strengthen lower back
Mindfulness 
  • Developing a heart-centred consciousness
  • Developing a daily practice
  • Sufi heart dance
Schedule: Sundays 1.30-3.30pm
Round B - August 14, 21, 28, Sep 4
Location: Petain Road (Nearest MRT: Farrer Road NE Line) Exact location will be emailed to confirmed participants
Investment:
$280 for the full 4-weeks program, $75 for a single session
Register by the 5th Aug for early bird discount of 10% off for the full program

LIMITED to 10 places only on a first come first served basis.
For further enquiries, email us at connect@exhale.com.sg

Facilitator:
  Michelle Ayn Tessensohn is a certified master coach, speaker, writer and facilitator whose meditation and mindfulness journey has spanned the last two decades since she left University to start her real education with two yogis, studying yoga, meditation and spiritual development. She worked as a natural health consultant and healer then certified as a master coach with Dr. Martha Beck. She now brings together 20 years of training and personal development, plenty of presence, heart and expertise in her work with clients. You can find out more about her at www.visionarypassages.com.

  Ming Li is a certified Forrest Yoga teacher in Singapore and is drawn to the healing practice developed by Ana Forrest, incorporating yoga asanas, breath work, mindfulness and intuitive energy at a physical and emotional level.

In her classes, Ming Li prefers to assume the role of a facilitator, sharing from a place of authenticity and providing a safe space to guide students through their practice. At the same time, she also challenges them to explore their edge while being at peace with the unknown. This tough love comes from a desire to empower students eventually to take charge of their healing, and have fun falling and picking themselves up.