Staying safe as we practice
Mar 13 @ 2:09 pm
Staying safe as we practice

AYO has been taking steps to help us all stay safe and to minimize the health risks from coronavirus. We are continuing to  clean and disinfect diligently, especially high risk areas such as door handles and light switches. We are also taking extra steps to mitigate risks:

  • We will no longer be offering public mats for general use – please bring your own mat to class.
  • We will no longer be offering hands-on assists in any of our classes.

We are encouraging all of our yoga students to act responsibly by washing hands diligently as per recent government protocols and to please practice at home for the time being if you feel you may have any symptoms.

Breath Science with Michael Dynie
Apr 14 @ 7:00 pm – Apr 28 @ 9:00 pm
Breath Science with Michael Dynie

April 14, 21, 28 –  To breathe, or not to breathe – that is the question!  Inspire your movement explorations with an understanding of breath science and anatomy study, as you use the breath to promote joint stability and tremendous strength – as concept traditionally alluded to through the term bandha.  You’ll come away from this workshop series with the confidence to trust your inner-teacher and embrace the depth of personal practice.

Join Michael Dynie for this 3-Part workshop series on developing a deep understanding of the breath alongside a graceful, fluid vinyasa practice. Due to the complex nature of breathing exercises, you will explore them from a simple sitting position, then learn how to incorporate them into a flowing yoga sequence based off sun salutations (surya namaskara B), along with a variety of basic and advanced postures. Vinyasa is the skilled linking of breath with movement. When done with full attention, this can awaken deep core connections (bandha) that are key to preventing and healing injuries, and progressing in the practice of asanas, from basic to advanced.

Just as the quality of our thoughts effects our prana (breath and internal energy flows), we can learn to manipulate the prana to open the mind to the wonders of present-moment experience, reality as it is.

These workshops start with 3D Anatomy presentations. Handouts will also be provided looking at selected verses from traditional texts like the Hatha Yoga Pradipika, the Sutras of Patanjali, and lesser-known scriptures, to inspire a deep appreciation for yoga’s potential to replace habitual ways of seeing with a fresh and clearer perspective on living in the moment, with compassion and gratitude, strength and grace.

Dates and Times:

Foundations of Bandhas and Vinyasa Systems:
Mechanics of Breathing; Surya Namaskara (Sun Salutation B), Tantric Hatha

Spinal Waves and Fluid movement; Mahamudra and the Central Channel (susumna nadi);
Neutral Spine, Intra-abdominal Pressure; Principles of Gas Exchange; Modern perspective on Bandha

Backbends and Handbalancing, from Basic to Advanced,
Breathing for Core Strength vs Meditative Awareness; Playing with Chemistry;

{ Scroll down for detailed outline… }

Format for each night:

7:00-7:30pm Lecture, Theory, Demonstration, Q&A Period
7:30-9:00pm Practice of Postures (Asana) and Breathing Exercises (Kriya / Pranayama)

Please eat a light dinner an hour before and arrive early. Studio is open 6:30pm onwards. I recommend having a heavy lunch, and a light dinner of fruits and vegetables + vegan protein shake. Food occupies space in the abdomen, making it difficult for the diaphragm to work efficiently in exercise / yoga practice,

Your Investment:

$100+HST for full course before April 7th, 2020

Enroll in the Course:


    Topics Explored:

    • Anatomy of the Breath
    • Mechanics of Diaphragmatic Breathing
    • Accessories of Respiration
    • Shoulder / Hip Stability and their relationship to the Spine
    • Simple ways to Activate Key Muscle Patterns
    • Spinal Bandhas (Neck, abdominal and pelvic diaphragms) – Mulah, Uddiyana and Jalandhara Bandha
    • Nauli Kriya – The Abdominal Roll
    • Pranayama (breathing techniques): Ujjayi, Bhastrika, Kapalbhati, Nadi Shodhana, Brahmari
    • Modern Breath Training and Seated Breath Retention Exercises
    • Pranayama Sequence to cultivate meditative stillness

    Asana Based Explorations – From Basic to Advanced

    • Foundations of Vinyasa
    • Breath Awareness as an Alignment Tool
    • Surya Namaskara B and other essential asanas
    • Backbends and Arm Balances
    • Introduction to Floating in Vinyasa practice (the jump back)
    • Breathing to Protect the Spine in Backbends and Weight-Bearing Positions (Inversions)
    • Release Hip and Lower Back tension through Breath Retention in movement
    • Exploring Seated Postures and other Forward bends
    • Maha Mudra (the three bandhas) into Asana Practice

    Practical Yoga Philosophy, inspired by Classic Texts

    • Hatha Yoga Pradipika: Prana and Apana, Nadis and the origin of Bandhas
    • Meditation aims and methodology in Patanjali’s Yoga Sutra



    Build an Inversions Practice @ Astanga Yoga Ottawa
    Sep 17 @ 12:00 pm – 2:00 pm
    Build an Inversions Practice @ Astanga Yoga Ottawa

    Inversions like headstand, forearmstand and handstand can be a medicine for the mind and body. When these movements are approached with heightened awareness, they provide a potent antidote to slumping and sitting too much, improve our mood and energy levels.

    Join Mike Dynie for an experiential workshop that prioritizes safety, preparations, progressions, and a primer on the essential anatomy. You’ll come out of this workshop with a solid grasp on where to direct your energy in your mat practice. We’ll also learn how to properly use the wall (and other common household surfaces) for support, so you can confidently practice going upside down on your own and develop proper positioning.

    This workshop will primarily focus on headstand and forearmstand — less time will be devoted to handstand, as the lessons to do it properly come from the previous two.

    $40+hst pre-registration online  ($50+hst at the door)


    At-Home Morning Yoga
    Feb 13 @ 6:00 am – Mar 9 @ 6:30 am

    Join Josie Goffredo live online for a month of mini morning mobility to establish a whole new routine that can re-shape your day. This series starts Monday May 29 and ends Thursday June 22.

    Having consistent morning practice can change your life for the better and set the tone for the day. Having the support of a group will help keep you accountable if this is a change of routine for you. The benefits of regular practice quickly become obvious — you may find you operate from a calmer mind and make better decisions throughout the day. Josie incorporates a range of postures, movements and breathing exercises which change with each series.

    MOBILITY STYLE: Generally gentle on the mat and options to scale movement will be offered. The purpose of this class is to clear morning fog and focus the mind. The sessions feature Functional Range Conditioning principles which are mobility & joint health focused.

    TOOLS YOU’LL NEED: A mat and 2 blocks.

    Your Investment: $65+hst

    Anatomy of the Spine
    Mar 12 @ 1:30 pm – 4:30 pm
    Anatomy of the Spine

    The spine is a crucial component of the human body, and as yoga teachers, it is essential that we have a thorough understanding of its structure and function.

    This workshop will dive deep into the anatomy of the spine, exploring its various regions, the movements it is capable of, and the muscles that support it.

    Through a combination of lectures, discussions, and practical sessions, we will equip you with the knowledge and skills you need to better understand and teach spinal health in your classes. Whether you’re a seasoned yoga teacher or just starting out, this workshop will provide you with valuable insights that will enhance your teaching and benefit your students. This workshop is also open to yoga practitioners who do not teach, and have a keen interest in better understanding the anatomy of movement.

    When and Where

    Sunday, March 12 from 1:30pm to 4:30pm
    at Astanga Yoga Ottawa (200 Bank St.)

    Your Investment

    • Option 1: Single workshop $80
    • Option 2: Register for the four part series at $62 per workshop ($250 total).

    Functional Anatomy of Yoga Series
    Mar 12 @ 1:30 pm – May 6 @ 4:30 pm
    Functional Anatomy of Yoga Series

    Yoga teachers and practitioners alike can hugely benefit from a solid understanding of the human body’s structure and function. This 4-part workshop series is designed to help you deepen your knowledge of anatomy, enabling you to practice and if you are a teacher, lead your classes safely and effectively. You may attend individual workshops, or register for all four!

    In this workshop series, we will explore the functional anatomy of the major joints and muscles involved in yoga postures, with a particular focus on how they work together to create movement. We will also examine common anatomical variations and how they can impact the practice of yoga.

    Through a combination of lectures, hands-on adjustments, and visual aids, you will learn to identify the key anatomical features of the body and how they relate to yoga postures. You will also gain an understanding of the biomechanics of movement and how they can affect yoga practice.

    • Anatomy of the Spine, Sunday, March 12, 1:30pm-4:30pm
    • Lower Limb: Hip, Knee and Ankle Anatomy, Saturday, April 1, 1:30pm-4:30pm
    • Upper Limb: Shoulder, Elbow and Wrist, Saturday April 15, 1:30pm-4:30pm
    • Breath and the Nervous System, Saturday, May 6, 1:30pm-4:30pm

    By the end of this workshop series, you will have a deeper understanding of the human body and how it relates to the practice of yoga. You will be able to apply this knowledge to your own practice and, if you are teacher, you can use it to create safe and effective classes, helping your students to achieve their goals while minimizing the risk of injury.

    Your investment

    $80+hst per workshop, available in-studio or online

    Book Now


    Second Series Immersion
    Mar 25 @ 8:00 am – 4:30 pm
    Second Series Immersion

    This Second Series immersion will bring both clarity and strength to your practice. We will cover the postures, vinyasas and techniques for the first half of Second Series.

    Emphasis will be placed on Pasasana, Kapotasana, Ardha Matsyendrasana, Eka Pada Sirsasana and Pincha Mayurasana – as we explore these key postures we will find how they link directly back to and evolve from postures from the Primary Series.

    The day begins with a led practice before we break into techniques. After a short break we will return to techniques in the afternoon and then end the day with pranayama.

    Your investment: $175+hst

    Earlybird $150+hst before March 5,
    $175+hst after.

    Introduction to Ashtanga Yoga Weekend
    Apr 28 @ 6:00 pm – Apr 30 @ 1:00 pm
    Introduction to Ashtanga Yoga Weekend

    Everything you need to get started in a regular practice! Join Mike for a weekend course in the fundamentals of Ashtanga Yoga, the practice that has transformed so many of our lives for the better! No prior experience in Ashtanga or Yoga in general required. This course will set you up with a personal daily practice that can continue to grow with you!

    Ashtanga is a powerful yoga system developed by Krishnamacharya, the godfather of modern yoga. This practice is designed for householders (those with busy lives) and balances the necessity for a time-efficient movement practice with mindfulness and breathing practice (pranayama).

    Each day will include a lecture that is supported by a guided practice, followed by opportunities to have your questions addressed and receive individualized instruction within a group practice setting.


    Friday, April 28 from 6:00 pm – 8:00 pm
    April 29 from 11:30 am – 1:30 pm
    April 30 from 11:00 am – 1:00 pm


    Astanga Yoga Ottawa,
    200 Bank St, Ottawa ON

    Your Investment: $130+HST

    Your registration in this course includes a 2-Week full-access membership to the studio where you can immerse yourself in our community, try a variety of instructors and practice Mysore style. You’ll also receive a practice manual that covers a complete beginner practice.


    Teaching Through a Trauma Informed Lens @ Astanga Yoga Ottawa
    May 7 @ 10:30 am – 12:00 pm
    Teaching Through a Trauma Informed Lens @ Astanga Yoga Ottawa
    with Will Derode

    Sunday May 7th, 10:30pm to Noon

    As we know, yoga, community and a sense of trust between teacher and student can help promote regulation and healing. Find out how to better support your students. Guided by Will Derode in this 1.5HR module you will learn:

    • What trauma is
    • How it affects the human nervous system
    • The biological basis for how this all works with a biometric called HRV
    • How yogic breathing can positively affect it

    Join us in-studio (limited spaces) or online – $40+hst


    Astanga Yoga Ottawa,
    200 Bank St, Ottawa ON


    Morning Mobility Series – Kinstretch® with Josie
    May 29 @ 6:00 am – 6:30 am

    Morning Mobility Series - Kinstretch in Ottawa with Josie

    Four Weeks of Kinstretch®, starts Monday, May 29 at 6:00am

    Join Josie Goffredo live online for a month of mini morning mobility to establish a new routine that can re-shape your day, Mondays through Thursdays at 6am! The sessions feature Kinstretch Functional Range Conditioning principles which are mobility & joint health focused. Josie incorporates a range of postures, movements and breathing exercises which change with each series.

    Your Investment: $65+hst

    Book Now