NAMASTE AND WELCOME.
AṢṬĀṄGA VINYĀSA YOGA
Is a flowing and powerful style of yoga alternating dynamic movement and static holding. It can be practiced with both strength and gentleness, depending on what your body needs in the moment and what helps calm your mind. Flexibility, strength, and balance are trained both physically and mentally. This leads to increased concentration, equilibrium, and well-being in everyday life.
Aṣṭāṅga Vinyāsa Yoga consists of fixed Āsana sequences. Tailored and varied to your needs, a recurring sequence is practiced, gradually supplemented. Ujjāyī (a specific breathing technique) and Dṛṣṭi (specific gaze points) are synchronized with movements. With muscle activation, the bandhas (energy locks) are engaged, leading to a stable posture and directing energy through the body. Inner awareness and mindfulness are refined, creating a meditation in motion...
Behind our breath lies so much more than the mere exchange of oxygen and carbon dioxide. The ancient Yogis recognized the effects of breath a long ago and left us a valuable gift: Prāṇāyāma, the conscious regulation of the breath, the life force! Prāṇa = life energy! Āyāma can be translated as expansion, extension, but also control.
Your blood is supplied with more oxygen, your lung capacity increases, and your nervous system is brought into balance. Prāṇāyāma cleanses and stimulates the body, mind, and soul.
Regular practice of Prāṇāyāma leads to greater inner calm, increased clarity and ability to concentrate, creates strength and energy, and enhances the immune system.
It prevents anxiety, optimises heart rhythm, ensures good digestion, and keeps you vital and youthful for longer...
HELLO, MY NAME IS ANNA...
Anna-Maria Otte, I live, breathe and thrive in Cologne... when I'm not elsewhere. I like it simple and colorful, gentle and powerful, calm and wild, serious and funny, I love magic and mathematics.
I enjoy opening my heart and other hearts, and I love sharing my knowledge and emotions. In 2008 my yoga journey began in the wonderful land of India, where yoga originated from and I still wander through its landscapes regularly. I gradually realised the dimensions and forces behind our thoughts; how they limit us, and how yoga is a wonderful path to break through these boundaries. Yoga has been a constant companion that has transformed and enriched my life significantly.
Since 2011, I have been living and loving Aṣṭāṅga Vinyasa Yoga. In 2017, I gradually started teaching, alongside my profession as a trained interior architect, working on set design for film projects. In 2019, I completed my 2,5-year Aṣṭāṅga Vinyasa Yoga teacher training under Heike Katharina Schmidt (authorized by Sri K. Pattabhi Jois).
I share my experiences with great joy and as authentically rooted in India as possible but infused with my personal touch. If necessary, I deviate from the prescribed sequences, following Krishnamacharya's principle of 'teaching what is appropriate for the individual.'
Customized and personalized guidance is close to my heart. I create a space where you feel safe and supported to explore and expand your own yoga practice.
I enjoy working in one-on-one settings or with small groups of participants, preferably in the “Mysore Style” format - ‘individually guided group instruction.' Together, we tailor the yoga practice to your needs. Through 'hands-on' adjustments, I support your healthy alignment and provide cues for letting go where needed. My aim is for you to find self-observation and tranquillity, setting the stage for a wonderful yoga journey.
"Mysore Style" is a method of teaching where Aṣṭāṅga Vinyāsa Yoga is traditionally practiced 4-5 times a week, with 1-2 additional days dedicated to "Led Classes," where poses are counted in Sanskrit.
In contrast to a guided group class, in "Mysore Style" each participant follows their own breath rhythm, pace, and personalized variation of the series. This practice method originated in the southern Indian city of Mysore, where Sri K. Pattabhi Jois, as well as most other Aṣṭāṅga Vinyāsa Yoga teachers, including my teacher Vijay Kumar, taught and continue to teach.
Beginners and advanced practitioners practice side by side. Everyone is welcomed at their current level. The teacher can address each student's individual conditions, needs, and abilities, providing guidance, assistance, and support...
YOGA IN THE OFFICE
In the hectic office routine, we often forget to take proper care of ourselves. Tense shoulders, a stiff neck, or an achy back after a long day at the office... Exhaustion, fatigue, or difficulty concentrating... who hasn't experienced these? Regular yoga sessions in between not only promote physical flexibility, strength and balance, but also lead to improved concentration, mental clarity, productivity, and inner tranquillity. Physical movement, conscious breathing, relaxation and stress reduction enable employees to return to their tasks feeling refreshed and focused. Yoga helps prevent burnout and fosters a healthy approach to challenges. Additionally, yoga contributes to enhancing physical health by reducing muscle tension, increasing flexibility and improving posture, thereby reducing long-term sick leave. Yoga at the workplace is a valuable investment in the health, well-being and happiness of employees...
It's a approximately once-a-month gathering at the banks of the Rhine or in one of our living rooms, where we simply are with mantras and instruments. No agenda or expectations... Everyone is warmly invited to participate or simply be present.
Immerse yourself with us in the magic of mantra music, discover yourself through the rhythm, melodies, and words, whether you're listening, singing along, or playing along with instruments.
You don't need any musical background, just openness and the willingness to experience the power of mantras. The lyrics are usually short and simple. More complex lyrics are sung in the classical call-and-response style of Kirtan...
Feel free to provide more context or let me know if you need any further assistance!
- Be yourself.
- Do not compare yourself to others.
- Practice with sincerity, not seriousness.
- Be curious and feel free to ask questions.
- Practice on an empty stomach. Ideally, practice in the morning or avoid eating 3 hours before practice.
- Drink about 15 minutes before practice and wait 15 minutes after practice to drink again. Stay adequately hydrated throughout the day.
- Wear comfortable and flexible clothing, no socks.
- During menstruation, take a break or practice gently. Avoid inversions and deep stretches.
- If practicing in the morning, shower beforehand; a lot of detoxification happens through the skin overnight. Water is sufficient, soap is not necessary to rinse off what the body is eliminating. If you'd like to learn more about yogic cleansing practices (kriyas), feel free to ask me.
- Do you have blood pressure issues? Consult your doctor to determine if Aṣṭāṅga Vinyāsa Yoga is suitable for you. Alternatively, you're welcome to join my Prāṇāyāma class.
- Nourish yourself as diversely and compassionately as possible. Eat only as much and as often as necessary and what truly serves you well.