467 S. First Street San Jose, CA 95113 • info@downtownyogashala.com • MY ACCOUNT



Sign Up Now!

CONNECT WITH US   Like Downtown Yoga Shala on FacebookFollow Downtown Yoga Shala on Instagram Follow Downtown Yoga Shala on Twitter     Watch Downtown Yoga Shala on YouTube


Upcoming Courses & Workshops

Mysore Ashtanga Week and Backbending Workshop with Atsuro Chiba Next held on Sun, Aug 19, 2018 at 6:00 am - 9:00 am
This enrollment runs from Sun Aug 19, 2018 - Fri Aug 24, 2018
The ever-graceful and peaceful Atsuro Chiba returns to the Shala for a week of Mysore class and a weekend workshop. Join us! Earlybird 10% discount through July 15th
Sunday, Aug 19th Led Primary: 7-8:45am
Monday-Friday, Aug 20-24 Mysore sessions: 5 sessions  6-9am
Sunday Workshop, Aug 19th: "Breaking down the backbend" 1-3pm
Learn how to perform a backbend in an anatomically safe way. Atsuro will offer Detailed explanations to help practitioners understand the body and protect against common misalignment that cause injuries. Technical explanation, demonstrations, asana options and modifications will help take your practice you to the next level. This workshop includes a strong practice and will finish with some relaxing asana at the end. All levels are welcome to attend!
Please Register Early:
Full Workshop: 1 Led Primary + Backbending Workshop + 5 days Mysore classes (7 sessions: $$180)
All Led and Mysore Sessions (6 sessions): $160
Drop In Single Led/Mysore Session: $30
Drop In Workshop Only: $40
Learn More
Yoga Anatomy: Working with What You've Got with Stu Girling with Stu Girling Next held on Sat, Sep 15, 2018 at 1:30 pm - 6:00 pm
This enrollment runs from Sat Sep 15, 2018 - Sun Sep 16, 2018
Yoga Anatomy: "Working with What You've Got" with Stu Girling
Earlybird Discount 10% by July 15th, 2018
Stu Girling's weekend workshop is arranged according to the major joints of the body (Ankles, Hips, Shoulders/Wrists and Spine) and associated posture groups (Forward Folds, Hip rotations, Backbends, Shoulders, Twists and Binding). The sessions introduce anatomical concepts in an accessible and fun way and are very practically based with the intention of allowing students to discover those muscles and areas of the body that are restricting them and demonstrating ways that they can work on those areas with more specificity. The idea is that through greater understanding of how different areas of the body influence the finished postures students or teachers can learn release restricted areas, to sequence more efficiently and also reduce the risk of taking stress into vulnerable areas by moving in the right places. The sessions are suitable for all styles of yoga because rather than looking at specific alignment that might relate to one style or the other. Stu takes the route of exploring what might stop you achieving a desired alignment. All levels of student is catered for by providing the information in multiple layers and allowing students to practically explore at their own level. It is recommended to take them all together for a full anatomical journey; however, each one is equally valuable independently should you prefer to focus on a specific area.

Session 1: Unravelling the Gatekeepers (Sat, 1:30-3:30pm)

In Ashtanga Yoga,there are particular postures that are often referred to as ‘gatekeepers’ because they frequently halt the progression through the series of even the most enthusiastic and determined student. In other styles as well there would be postures in any given sequence that might be considered peak postures, providing extra challenges for the student. Presupposing that the student has the technical knowledge to perform the particular posture, sometimes the difficulty is a strength thing, sometimes a missing range of motion (ROM) or easily a combination of both, maybe balance or even fear enter into the equation. In this workshop we single out some of the more tricky postures such as Bujipidasana, Marichyasana B & D, Supta Kurmasana and Pasasana as vehicles for understanding how to deconstruct difficult postures into understandable elements that can then be worked on individually or used as the basis for sensible lead in sequencing. If time allows we will also open up the discussion to include postures being worked on by individuals at the workshop. Of course what will be a peak posture for one person might not present much challenge at all for another depending on their individual make up. Exploration of these more difficult postures allows you to better understand where your restrictions and weakness might be as they are less easily accommodated or avoided in these situations.

Session 2: Hip Joint and Related Postures (Sat, 4-6pm)

Looks at the construction of the hip joint and how individuals may differ, the muscles around the joint and how they will influence movements in certain directions. So many yoga postures involve a certain degree of freedom in the hips and sometimes it can be hard to determine what is stopping us reaching our desired position. Practical exploration of groups of postures under the headings of forward folding, hip rotations and hip ab/adductions will allow students to discover where they need to focus their attention and how to effectively work on increasing the ranges of motion. Postures commonly used for exploration include, Baddha Konasana (Butterfly), Upavishta Konasana (wide legged forward fold), Squatting, Paschimottanasana (seated forward fold), Firelog and Virasana variations (Heros pose). We will also consider how many postures may fall unbeknown into the category of forward folding and explain what will be the likely expression of restriction.

Session 3: Shoulder Joint and Related Postures (Sun, 1:30-3:30pm)
Here we examine the shoulder girdle and shoulder joint, issues that influence range of motion and the potential for injury. Quite a few practitioners experience either restricted range of motion at this joint due to postural patterns, or pain during specific movements in yoga. We will consider common restrictions and how to work on them as well as alignment cues to find more comfort and help minimise the risk of repetitive strain issues. There will also be discussion and practical implementation of shoulder related postures such as, arm balances, down dog, chaturanga, binding, reverse prayer.

Session 4: Spine, SI joint, Backbending and Twists (Sun, 4-6pm)
It is not uncommon for students to feel a degree of discomfort when performing backbends or when embarking on taking on some of the more challenging foot behind head postures. By understanding the construction of the spine and the surrounding muscles it becomes evident as to the types of movements that it is designed to perform in certain areas as well as the potential mechanism of injury. We clarify the common spinal injuries such as herniated and bulging discs as well as discuss the possible causes of SI Joint pain. The groups of postures discussed and explored practically are backbends and twists, and the importance of the integration of movements at other major joints of hips and shoulders will be demonstrated. We will endeavour to during the course of the workshop to allow students to determine where their own restrictions are and how to work with them. For those students that feel they are already too mobile we will look at how to build strength and stability.

Each Workshop: $55
Full workshop: $200

Learn More
200+ Hr Yoga Teacher Intensive Program with Adarsh and Heleen Williams Fri, Oct 19, 2018 at 9:00 am - 5:00 pm

OCT 19, 2018 – FEB 24, 2019
Registration now open!
Earlybird Discount EXTENDED through July 15th!
FREE Info Sessions: Saturday, 12-1pm:
July 14th, August 11th and September 15th
Downtown Yoga Shala (DYS) 200+hr Yoga Teacher Intensive Program led by E-RYT 500 and Authorized KPJY Ashtanga Teacher Adarsh Williams and Heleen Williams, is a weekend-intensive program designed to equip students with a strong and sound knowledge and experience base, from which they can practice, teach and live their yoga off the mat and in their lives. This is a very unique program in its depth and breadth and substance, which has its roots from a traditional source and lineage, and is the very foundation of all the "styles" of modern yoga we see today.

Our approach has its roots in traditional Ashtanga Yoga, and we present the “method of Yoga” rather than a particular Yoga “style.” We will explore the philosophy and methods of classical Ashtanga Yoga as well as contemporary modalities of Yoga, science and wellness. You will:

• Learn to teach unique yoga sequences including Traditional Ashtanga, Contemporary Vinyasa and Yoga Wellness
• Integrate comprehensive study of yoga technique, theory and philosophy
• Gain intensive practice experience
• Experience professional and personal growth
• Hold a certification that meets and exceeds requirements to register with Yoga Alliance as RYT – 200

After successful completion of the program, all participants receive a Certificate of Completion. Upon successful completion of this course, graduates will be eligible to register as teachers with the Yoga Alliance at the 200 hour level.


• Follow your passion for Yoga
• Dive deeper into Yoga philosophy, history and the Yoga lifestyle
• Learn all about asanas, the anatomy of a posture, alignment, modifications, risks and benefits
• Learn Yoga from the traditional perspective, from which you will then understand the contemporary forms of Yoga
• In depth anatomy knowledge of the body in Yoga
• Learn all about different levels of students and how to approach them
• Learn hands on and verbal adjustments
• Study, refine and deepen your own Yoga practice together with like minded people
• Learn how to share your passion with others
• Practice teaching and ongoing mentorship

A Yoga Teacher Intensive enhances one's own personal growth. Yoga can be a tool for self-discovery/development and helps to expand your view of the world. It can transform your life into a happier, healthier and more whole one. The best yoga teachers are students first. Gaining more knowledge of yoga through our Yoga Teacher Intensive will ground you in your own practice and your understanding of it. It will bring confidence in sharing it with others.

The asana study program includes postures of the Primary and Intermediate series of Ashtanga Yoga. There is an overview of forward + backward bending, twists + side bends and inversions, including arm balances. In addition, healthy adaptations and modifications, including wellness sequencing based on current physical therapy protocols are covered. Students learn alignment in postures based on applied anatomy practices including self adjustment and learning to “see” students’ bodies. The language of modern yoga alignment including loops, rotations, pose and counter pose are taught and with this knowledge, the student knows how to prevent their students from asana vulnerabilities and keep them practice yoga safely.

• Primary & Intermediate level asana & traditional Vinyasa Krama
• Yoga anatomy & alignment – in depth study of the crucial body functions in yoga
• Yoga wellness, adaptive yoga, prop work & restoratives
• Contemporary Vinyasa sequencing & research poses
• Yoga cleansing techniques (Kriya)
• Yoga breath (Pranayama)
• Bandhas
• Sitting & walking technique
• Comparative thinking on meditation
• Origins, history of yoga
• Comparative schools of yoga
• Yoga as a lifestyle & Ethics of yoga
• Study of the yoga sutras
• Sanskrit chanting
• Forming a personal philosophy
• Yoga traditions
• Sequencing
• Physical and verbal adjustments
• Counting vinyasa in sanskrit
• Asana pronunciation
• The seat of the teacher
• Teacher self care
• Diet
• Sustaining your practice
• Yoga off the mat
• Finding inspiration

HOW TO APPLY: In addition to the Online Registration, we require that all the training candidates complete an Application Form. Please email info@downtownyogashala.com to receive the form.

PRICING: Registration is now open for our 2018-2019 season. Earlybird rate is $2950 ($500 discount) before July 31st; $3150 ($300 discount) before August 30th; $3450 after. Spots are limited, please register early.
*Training Manual included in price. Highly discounted studio membership for the duration of the Teacher Training. Recommended reading list and books purchased separately.

Refund policy: $300 non-refundable deposit reserves your spot. No refunds within 3 weeks of start date of the program.


Oct 18, 2018 – Feb 24, 2019


Oct 18-21, 2018

Nov 1-4, 2018

Jan 31-feb 3, 2019

Feb 21-24, 2019


Thursdays - 6pm-9pm

Fri/Sat/Sun - 7am-6pm


Dec 1-2

Jan 12-13

ABOUT ADARSH: Adarsh Williams teaches a contemplative style of yoga that embraces both modern innovation and traditional wisdom. Since 1995, Adarsh has been engaged in the field of natural healing and has received certifications in therapeutic massage and active isolated stretching. He continues as a student of Ashtanga Yoga and its sister sciences of Sanskrit, Ayurveda, and Bhakti. Adarsh has continuously traveled to Asia since 2001 for study and pilgrimage and has received teaching Authorization by his late Guruji Shri K. Pattabhi Jois of Mysore, India. Adarsh directs the Monterey Yoga Shala in Monterey, CA specializing in progressive instruction for beginner through advanced levels. Through in depth study of human anatomy and physiology and formal training as a massage therapist, Adarsh is highly regarded for his sensitive yet deep adjusting style. He has experience working with a wide variety of students of diverse abilities, ages, and backgrounds. With a deeply held belief that anyone can develop a personal yoga practice, Adarsh is an energetic teacher who infuses his enthusiasm for practice and hard work in his students. www.AdarshYoga.com | www.SmartStretch.com

ABOUT HELEEN: Heleen started practicing yoga in 1992 during college in the Netherlands. For 8 years she practiced Sivananda Yoga and eventually completed the TT (teacher training) at the ashram in upstate New York. Shortly after, Heleen moved to London to pursue life as a yoga teacher, which in turn led her to a position of General Manager at one of London's best known dance and holistic centres. During this time, she studied Ashtanga Yoga with Liz Lark and John Scott. John inspired her to go to Mysore and study with Sri K. Pattabhi Jois. After meeting Guruji on his world tour in 2001 she traveled to India the following year to study at the Ashtanga Yoga Research Institute and returned there every year until she became pregnant with her first child in 2007. Heleen is passionate about Ashtanga Yoga and has a fascination for thought patterns and how they can be changed from negative into positive. To her Yoga is a process of diving within, finding a way to connect with ones Self, being in the present moment and acknowledge where one is at. Heleen is now the mother of two children, Evan and Maya, teaches Yoga and is co-owner of the Monterey Yoga Shala in California. Heleen has also created a Kids Yoga curriculum for Kids in schools that is being taught at elementary and middle schools around the Monterey Peninsula. www.HeleenYoga.com www.KidsYogaFun.com


Learn More
Yoga and TRE (Tension and Trauma Releasing Exercises) with Maria Alfaro Sat, Nov 10, 2018 at 1:00 pm - 3:30 pm

TRE is a simple, gentle and profound technique that facilities the lengthening and relaxation of the psoas muscle and the release of physical and emotional tension and stress. The TRE exercises tire the legs, triggering an involuntary shaking and trembling response, which begins in the legs and often spreads throughout the body. This natural response is the nervous systems way of discharging long-held tension and unconscious body contraction (due to everyday stress and traumatic life experiences), in order to restore the body to wholeness.
Some of the reported benefit of TRE are:
healing of symptoms of sciatica and fibromyalgia, release of deep chronic tension and anxiety, better sleep, increase of overall energy and stamina, shake loose of of unconscious muscle contraction, improved circulation and flexibility, relief from chronic lower back, neck and shoulder pain.
TRE was developed by Dr. David Berceli, a bionergetic therapist and social worker, who used it successfully worldwide working with soldiers, firefighters, police officers and survivors of war, natural disasters and other traumatic circumstances to help alleviate the many symptoms of post-traumatic stress. TRE is taught in over 40 countries worldwide.
This workshop is suitable for all ages and fitness levels. A short and gentle yoga practice will precede the teaching of the TRE exercises. The yoga part of the class is simple and the exercises can be modified to accommodate any body’s need.
Cost: $45 (Earlybird discount 10% through 9/1/2018. Spots limited. Reserve early!)

Learn More