programs
Vinyasa, as an established practice in the past is reaching its peak with a lot of different styles to choose from.
In the program you can choose between gentle vinyasa flows, power flows, flows themed around our 4 bodies, flows for stability, flows for strength and flexibility. Gentle flow for example is good for the ones that are early birds not always by choice, so they can energize themselves to have a fruitful and productive day, and do their necessary dose of muscle and joint movement to protect and support their body in the long run, with that extra stretching and cooling down of the mind. From a physical aspect vinyasa flows contain warm ups, peaks, inversion and back bends, abdominal work and cool down and Savasana time. It is recommended to stay in Savasana until the teacher advises to bring back the sensation, so the body can reset and relax after a 60 minute practice.
Restorative Yoga
The concept of restorative yoga is explained in the word itself-to restore. If you are feeling low in your physical body, you might wish to do a stronger workout to lift you up, like a 30 minute cardio, HIIT body workout or a power vinyasa flow, or, your body might need restoration only and you will only have enough energy in that day to do a 30-60 minute restorative practice. Every posture in restorative yoga class is held for over 12 minutes, which means that in one class you get to do 3-5 postures maximum. It is recommended that if you decide to do a HIIT workout or a gym session to do a 30 minute restorative yoga practice after it, so you can relax your body, de-stress the muscles and restore the tissues.
Yin Yoga
Yin Yoga is the type of yoga that focuses on joints and ligaments. In this practice you will keep holding postures for a certain period of time that will help put stress in your joints, which make them stronger and more elastic (think of stiff hips or SI join in the low back and the feeling you get once the tension is released). Yin practice is done on a cold body, so no preparation workout should be done before attending a yin class. Classes of yin yoga last 45-60 minutes, in which we make a theme to focus around throughout the class, which helps calm and soothe your mind and helps you to allow your thoughts to be send towards your breathing and relaxation. Yin is recommended to be done in the early morning or late evening, so classes are usually held in those times of the day. Yin also helps in elasticity of the body, which brings health to the joints and more flexibility to the physical body. It deepens your breathing and helps you find calmness both in your mind and body.
Sound Healing Practices
Once you do your shower/bath routine, you tend to relax, sing, ponder life’s thoughts or just do a quick water splash and continue with your day or go to bed at night. With sound baths you get to imagine a world for yourself that gives you a safe haven, a place where you can always go back to. In TBF we use Tibetan brass bowls and a filc preserved hammer to produce sound during the practice, where our teacher with a few decades experience in music brings knowledge to the table, making you either move through yin postures or stay in Savasana corpse pose in the entire practice time.
Adaptive Yoga
Yoga as a practice strives to be adaptive, because every body is different and needs different forms of practices, postures and amount of strength and stretch on a daily or weekly bases. When we say adaptive, we focus mainly on recovery yoga, that can be done post different types of surgery, post sickness, or yoga after a long time of no activity, so you slowly come back into the routine of practice and physical activity. TBF program offers chair adaptive yoga, where chair is used as a prop to support you in your practice, where different poses are modified to make your practice more approachable.
Yoga Nidra
Yoga Nidra is considered as practicing in a state that is in between sleeping and waking. A form of meditative state gives you the ability to focus on the inside, the way you respond to positive and negative things that surround you. The technique of titration gives you the polarities do go over during the practice, which makes you prepared to respond rather than react when life gives you joyous or hard moments to deal with. During practice you will sit or lay down in a comfortable position and stay in it for approximately 60 minutes, while teacher guides you through polarities and asks you not to sleep during the practice. You can request classes to be done individually, or in a group practice, through zoom and in person.