AWAKENING AWARENESS - AN AUTUMN RETREAT

Tune into the transitional energy of autumn and prepare to rest. Prepare body and mind for the winter, boost your immune system, dare to exhale again after a challenging year and bring your awareness to restoration, the present moment and new possibilities. 

As new waves of uncertainty keep sweeping into our lives, we are heading into winter, a time for rest and reflection. Now is the time to bring more awareness to what is happening on the inside, to bring closure to anything no longer serving you, and to make space for a more meaningful rejuvenation. With the days getting shorter and colder, and the heightened anxiety levels created by the pandemic, we want to help you prepare with a practice that is right for you. Head into winter with more resilience in body, mind and spirit, so you can lay the ground for new beginnings when spring arrives.   

Join us for a 3-week online programme where we will explore mind-body strategies, practices and tools that will help you improve your resilience and address some of the physical, emotional and mental symptoms affecting you due to any personal or community challenges.  

A 3-WEEK online programme

Starts 16th November 2020
This unique programme brings together the knowledge and practices of neuro-science, movement study, bodywork, yoga philosophy and spiritual guidance to help participants reconnect body and mind for a more profound healing journey. 
Sign up today and SAVE 200€ PLUS claim your BONUS material!
Sign up is via the Little Yoga Space Online Platform. You will be re-directed...

during this programme you will learn

  • How to acknowledge and bring awareness to your body and mind's present needs 
  • Restorative practices that create a shift from 'habit' to 'being in the body'
  • Tools on how to create healthy and sustainable body memory
  • Methods for discovering your own self-care needs during challenging times of change 
  • Resting rituals
  • Grounding methods and immune system stimulation
  • How to shift fascial memory slowly and safely with Yoga and movement
  • The importance of reconnecting with sensations and of understanding them
  • Tools for recognising limitations in body and mind and how to overcome them
  • Deepen your meditation practice
  • Breathing techniques to help reduce stress and anxiety
  • An understanding of the nervous system response during stress and trauma
  • The Yoga philosophy perspective on suffering and how to overcome it
  • How to reduce heaviness in body and mind
  • Intention setting tools
​“Resilience is very different than being numb. Resilience means you experience, you feel, you fail, you hurt. You fall. But, you keep going.” ~ Yasmin Mogahed

Who is this programme for

  • Yoga students and teachers who wish to deepen their practice and understanding
  • Parents, teachers and Educators
  • Bodyworkers and Occupational Therapists
  • People who are looking for a new perspective in the practice
  • Any individual on a healing path 
  • Anyone interested in working in a trauma informed approach
  • Healthcare and Mental Health Professionals, Social Workers and First Responders looking for ways to restore their own resiliency
  • Anyone wishing to connect with like-minded people

The teachings of a multitude of disciplines will support us during this programme

  • Yoga
  • Meditation
  • Vedanta Philosophy
  • Traditional Chinese Medicine
  • Mind/Body Therapy 
  • Shamanism
  • Ayurveda
  • Osteothai
  • Trauma informed Yoga teaching
We want to hold a safe space for connection and free expression. ​

what you receive when you register (A LOT....)

  • 3 two hour live lectures and tool sessions
  • Live Q&A with the teaching faculty
  • 3 one hour live mind-body practice sessions
  • Written instructions for mind-body practices
  • Handouts on topics discussed
  • 9 mini-live practice sessions
  • Many pre-recorded video and audio files of guided practices
  • Weekly live community check-in sessions to ask questions and reflect on the experience so far
  • Community forum/exclusive Facebook group (teaching faculty will respond to questions as well)
  • Individual support during the course of the week via email
  • Recordings of the all the live sessions (available within 3h)
  • The choice to either immerse yourself in this 3-week retreat experience (joining live and practicing every day) or to enjoy all the content at your own pace and at a time that suits you
  • Life-long access to ALL of the materials

The programme

Week 1 - What is Awareness within Ourselves

Monday 16th
LIVE 13h: Welcome Ceremony with your hosts and tips on how to get the most out of the next three weeks

Tuesday 17th 
MINI LIVE 7h30: 20-minute practice Stretches and Shapes with Kirsten
LIVE 19h: 2h Seminar with Katrin - Change the narrative of the stories that inform our ability to navigate life 

Wednesday 18th
MINI LIVE 7h30: 20-minute guided Meditation with Tiago 
Writing and Worksheet: Body Mapping
Video: Somatic Breathing Practice

Thursday 19th
Video: Gradual opening of the body 

Friday 20th
MINI LIVE 7h30: 20-minute breathing practice with Katrin 
LIVE 19h: 1h practice with Kirsten - Moving through the fascia

Saturday 21st
Audio: Guided meditation for daily life

Week 2 - Self-Care to Build Awareness and Resilience 

Monday 23rd
MINI LIVE 7h30: 20-minute practice Stretches and Shapes with Kirsten   
LIVE 13h: Community Check-In

Tuesday 24th
Video: Feet, Feet, Feet - a practice and self-massage
LIVE 19h: 2h seminar with Kirsten - The body, memory and shifting our internal and external Awareness 

Wednesday 25th
MINI LIVE 7h30: 20-minute guided Meditation with Tiago 
Video and Writing: Create your own ritual

Thursday 26th
Video: Pawanmuktásana: the Great Healer

Friday 27th
MINI LIVE 7h30: 20-minute breathing practice with Katrin 
LIVE 19h: 1h practice with Tiago - Creating space - think about the breath and let the body follow

Saturday 28th 
Video: Exploring our Plains of Movement and Comfort

Week 3 - Integrating Awareness in Everyday Life

Monday 30th
MINI LIVE 7h30: 20-minute practice Stretches and Shapes with Kirsten 
LIVE 13h: Community Check-in

Tuesday 1st 
LIVE 19h: 2h seminar with Tiago - The problem is You, the Solution is You : The power of Tapas and Sankalpa

Wednesday 2nd
MINI LIVE 7h30: 20-minute guided Meditation with Tiago 
Video: Bringing Heat into the Body

Thursday 3rd 
Audio: Yoganidrá : deep yoga relaxation

Friday 4th
MINI LIVE 7h30: 20-minute breathing practice with Katrin 
LIVE 19h: 1h practice with Katrin - Rediscover Sensations

Saturday 5th
Video: A Restorative and Comfortable Practice 
LIVE 13h: ​Closing Ceremony
​
All times are UK/Portugal based. To see the start times of the Live Sessions in other places in the world, please use: 
​Time Zone Converter

​For those who can't join the live sessions, the recordings will be available within 3h. 
"Rest until you feel like playing, then play until you feel like resting, period. Never do anything else." ~ Martha Beck

sign up today

Register by Sunday the 8th of November for our amazing EARLY BIRD offer and SAVE 200€. PLUS...
>> Receive a 20% discount for our Spring Retreat in Portugal, 8-11 April 2021 <<
>> FREE 3h online workshop with Katrin: Improve your Resiliency with Breathing Exercises, 16 Jan 2021 <<
>> ​50% off any 6 week online Legacy Motion Yoga and Movement Facilitator Training with Kirsten <<
>> 25€ off the 6-week Connecting to Compassion Online Yoga Series with Kirsten, beginning 5 Jan 2021 <<
>> FREE access to Tiago's recorded practices for his Teacher Training course <<

Full Price: 395€ (from 9th November onwards)

We want to make this programme accessible, flexible and achievable, and we would love to have an early take on who is joining us. That's why, and for this time only, for all the early joiners it will only be 195€! 
Sign up is via the Little Yoga Space Online Platform. You will be re-directed...

Booking terms

The registration process requires immediate payment. All payments are non-refundable and non-transferrable. 

​The early bird offer is available until 24:00 Lisbon/London time on Sunday 8th November. 

We guarantee life-long access to all materials. Should the delivery platform seize to exist at any point, you will be notified in advance and all materials will be made available for download. 

The bonuses are subject to availability and your responsibility to claim in a timely fashion. 
​
​By submitting your registration, you consent to receive communication from us in relation to your booking and this programme. Please read our privacy policy. 

frequently asked questions

What if I can't attend all the Live sessions? 

All Live sessions are recorded and will be made available within 3h for you to watch whenever suits you. 

How do I access the programme? 
  • When you sign up, you will be asked to register on the Little Yoga Space Learn Online Platform, where all of the materials will be hosted and available for you, for life.
  • The live sessions will be delivered on Zoom. You will be able to access these via a link, or via the app installed on your phone, tablet or computer. You can download and install the Zoom app from here - https://zoom.us/download  [ZOOM CLIENT FOR MEETINGS].
  • Plus we will be in touch with you by Email throughout the programme.
  • You can also join the community in our private Facebook Group.  

The teaching faculty

Kirsten (Kaye) Wilkinson
​
​MA, TCTSY Facilitator, YACEP, 200-RYS
Kirsten considers herself a child of the Universe, calling home wherever her teddy bear happens to be.  She holds a Masters Degree in Dance and Research from American University in Washington, DC and a BA in Dance and Kinesiology from the University of Colorado at Boulder.  Kirsten is the Founder and Executive Director of Legacy Motion, an American based non profit committed to promoting resilience, empowerment, trauma resolution, psychosocial coexistence, community and peace building through restorative, movement based practices.  Her professional dance career spans over 10 years during which she performed with such companies as The San Francisco Ballet, David Dorfman and Heidelberg Ballet. She has held positions at The Library of Congress, Dance Heritage Coalition, and various adjunct professorships at American University Cairo, University of Oregon, University of Hawaii and many more.  After much physical trauma sustained in a car accident, she has found sanctuary in her yoga practice and teaching. She is a certified Hot Yoga and 200YTT yoga instructor with thousands of hours teaching moving bodies. Kirsten’s training comes from a broad background including Alexander Technique, LabanNotation, Dance Therapy, TCTSY, and Mind/Body Therapy. She is also the Director of International Programs at BodyWise Foundation.
Tiago Botelho

Tiago likes to see himself as an "explorer of life", as he understands life as discovering and recognizing what we are and everything around us. He studied and worked as a communication consultant, but discovered in Ayurvedic medicine and in Yoga a different way of Being in life. He has been teaching yoga for over a decade and has been practicing since 2005. Learning from various teachers and in different traditions, he has built a broad, free and simple view of what yoga proposes and how it can be approached and practiced in different ways. With deep gratitude and reverence to all his teachers and to the teachers of his teachers, he continues to study annually in Portugal, Spain and India. He has been teaching in Portugal, Spain, Israel, India and Indonesia for love and dedication to everyone's life and well-being.
Katrin Heuser

Yoga teacher and bodyworker, Katrin has always been interested in the body and movement. After many years of dance, her Scoliosis lead her to Pilates and finally to Yoga and Thai Massage, which then became her path in life. For her it’s about the never ending discovery of body and mind, to deepen the awareness and to release all tension and stagnation. Only then, the journey towards healing and transformation can begin, the capacity and power of resilience of the body can grow, and more space for positive life energy and joy can develop. She holds a 500h Level 4 NVQ Yoga Teaching qualification, trained in Manual Lymph Drainage and has studied extensively in Thai Yoga Massage and Osteothai, including a Master Osteothai qualification, over the past years. She used to run a Yoga Festival in London and launched an online anti-stress breathing programme. Since 2015 Katrin lives in Lisbon and co-runs Little Yoga Space, where she teaches and gives Osteothai treatments, and is the director of Hadadi School of Thai Yoga Massage, offering foundation and advanced training courses worldwide. 

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