Restorative Yoga, Somatic Rolling and Embodied Meditation

6. Mär 2020
8. Mär 2020
240,00 EUR
Level 1/2
Datum Beginn Ende Dauer
6. Mär 202009:0016:005,5 h
7. Mär 202008:0015:305,5 h
8. Mär 202009:0016:005,5 h

Restorative Yoga, Somatic Rolling and Embodied Meditation are 3 practices that have a direct impact on the tone of our autonomic nervous system. They help calm the sympathetic and activate the parasympathetic pathways, which we may experience as relaxation, quiet presence, or inner-ease. In the longer run, regular work with our nervous system leads to better management of it's changing states, quicker recognition of our patterns and triggers, and a wider variety of choices in how we respond to the external stimulation.

About restorative yoga:

Restorative yoga uses gravity and other forms of support (walls, cushions, chairs blocks) to create gentle passive openings in the tissues and achieve relaxation in the entire neuro-muscular system.
Maintaining restorative postures releases, hydrates and revitalizes fascia. It allows those areas of the body that tend to accumulate stress, to gradually soften the resistance and surrender to gravity. This process calms the nervous system and can become "imprinted" as a new habit of releasing stress at will. Gradually, this practice can lead to the prevention of future accumulation of tension in the muscles, fascia and the organ system.

About somatic ground rolling:

In somatic ground rolling our starting position in relaxation. We move from relaxing with gravity, into effortless rolling and spiraling on the ground, to discover the paths of least resistance and tap into the original design of spirals in the body. Movement and meditation merge into one practice of heightened proprioceptive and interoceptive awareness, gradually taking us to a place of no guidance or instruction, where the non-voluntary, spontaneous expression can emerge.

During the seminar you will learn

  • The basics of the central-peripheral, somatic-autonomic nervous system divisions, to distinguish the motor and sensory properties of the nervous system, as well as the sympathetic, parasympathetic and enteric branches of the autonomous nervous system. You will learn how to recognise and embody states, transitions and associated pathways. You will experience the flow between the sympathetic and parasympathetic limbs of the autonomic nervous system, and you will learn to stimulate the parasympathetic vagus nerve. Embodied understanding of the workings of our nervous system improves the way we respond to the demands of the environment.
  • Restorative sequences that address anxiety, insomnia, chronic fatigue, difficulty in breathing, and shoulder and back pain. You will be given notes with pictures of poses and all the props required.
  • Short restorative sequences that can fit into your daily routine
  • Chair Yoga sequence
  • Somatic/interoceptive rolling on the ground - sequences that release tension from the muscles and organs.


Teachers will additionally benefit from learning:

  • Restorative postures that can be inserted in the beginning or at the end of any regular yoga class
  • Variations of poses to accommodate different students needs
  • The appropriate sequences for a complete restorative yoga session, with pictures of poses and props
  • Chair yoga sequence
  • Creation of atmosphere, structure of the class, duration of stay in poses, transition elements, timing, guidance
  • Sequences for easier somatic rolling on the ground
  • Sensit Yoga Methodology
  • Meditation techniques, some common resistances and myths about meditation, and how to help yourself and your students acquire a consistent meditation practice at home.

    Dates & Hours

    Friday 09:00 -12:00 & 13:30-16: 00
    Saturday: 08:00 -11: 00 & 13: 00-15: 30
    Sunday: 09:00 -12: 00 & 13: 30-16: 00

    240 Euros

All Levels are welcome
The hours of this workshop count towards Sensit Yoga Teacher Training 300hrs | Advanced Teacher Training

Please send your registration to Maja Zilih: (she will give you further details for payment to save your spot)
or you can register directly in the studio an pay € 240,- in cash to save your spot.  Opening hours


Maja Zilih 


Maja Zilih (E-RYT 500), a founder of Maya YogaAthens Yoga Center, and Sensit Yoga method. She holds classes, teacher training programs on basic and advanced levels, workshops, seminars, and yoga retreats in Austria and Greece.

Maja is a passionate explorer of yoga as a process of human healing and growth. Her life and teaching are dedicated to connecting with people with presence and care. Her Sensit Yoga method consists of applicable, mindful, and embodied approach to physical movement. She invites students to experience asana as a platform for self inquiry and exploration. Each individual is invited to work at their own pace and within their field of comfort, so that the learning takes place with increased sensitivity and heightened awareness. The movement becomes about releasing the old pattern of forcing and manipulating the body and creating new patterns of listening and being guided by its wisdom. The healing of body-mind happens through a cultivation of a respectful, kind and supportive inner relationship. This integrative approach helps us create new patterns through which we get to know our needs, limits, responses and reactions, as well as to increasingly make choices in favour of what serves our health and welbeing. All these are seen not as a target or achievement, but as a gradual process of coming home to ourselves through healthy and conscious living.

Maja's note: The outside world is merely a reflection of our inner state. Increasingly integrating (the seemingly scattered) parts of the self through yoga and other awareness practices, we begin to see the profound connections and interdependence everywhere we look. From the separation dream, we gradually wake up to the fact that our individual spiritual growth is both contributing to, and strongly dependent on the degree of the evolution of the collective. Whether through meditation, mindful asana practice, aware and respectful parenting, acts of self-nurture, being in service to the underprivileged, or through simple random acts of kindness, yoga truly comes alive when the context behind our actions is a desire to contribute to the elevation of consciousness of the humanity as a whole.




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