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The Biomechanics of Wellbeing

A Simple, Evidence-based Approach to Yoga Focused on Wellbeing

This 3-part workshop is designed to provide a simple, effective framework for your yoga practice. This framework is specifically designed to guide your practice towards supporting optimal wellbeing, both physical and mental. As the focus is more on how to practice rather than what to practice, this course is suitable for anyone from complete novice to expert yogi.

This workshop puts into practice findings from recent exercise research. Recent studies indicate that simply exercising as hard as you can does not necessarily confer the greatest health benefits. In fact, pushing as hard as you can may actually limit your ability to create wellbeing in many ways. Instead, this course emphasizes a skill-based, mindful approach to exercise, as well as emphasizing the importance of finding joy in your routines if you want to get the most benefit from them.

In addition, this workshop emphasizes the importance of creating balance between different components of wellbeing. Where this comes to the fore is in the challenges of building strength versus improving range of motion.

If you are strong, but have limited range of motion, the temptation is to muscle your way through your yoga practice because playing to our strengths makes us feel more accomplished. Feeling more accomplished makes us think we are accomplishing more, even when we are actually accomplishing less. Similarly, if you have good range of motion, but limited strength, the temptation is to “take a vacation in your joints” in your practice. This allows a flexible person to play to their strengths to feel more accomplished.

Wellbeing is a place of balance, not extremes

However, in both cases, focusing on the aspect that we are not so good at is actually more important for creating true wellbeing. Wellbeing at its essence is a place of balance, not a place of extremes. If you are already strong, but tight, you will derive more benefits from increasing your range of motion where you are tightest. If you are very flexible, but weak, you will gain more benefits from increasing strength where you are weak, rather than stretching ever farther.

If this sounds complicated, it doesn’t have to be. There is one simple thing we can focus on that increases mindfulness and skill, that increases your enjoyment of your practice, and that ensures that you don’t simply play to your strengths.

The simple emphasis to add is to focus on savoring (or enjoying) each breath. To savor your breath you actually have to be able to breathe freely. To do that, you simply need to focus on creating more neutral spinal alignment. And to create a more neutral spine, you simply need to learn how to stop using your spine to do movements that are actually hip or shoulder movements. 

But the key is the breath. If you simply begin to emphasize a free and spacious breath in each movement, in each pose, everything else will fall into place. This workshop will show you how.

Each course segment is a combination of brief lectures and experiential exercises. The course also includes a Practice Guide document that you can download, view on any device, or print out. The Practice Guide has detailed written and photographic instructions for all the exercises covered in the course, so that you can continue practicing them with ease.



Chapter 1: Fine-tune Your Practice to Your Own Individual Needs

Chapter 2: Posture Tune Up: Hips, Core & Lower Back

Chapter 3: Posture Tune Up: Neck, Shoulders & Upper Back

Course Objectives

    • Learn how playing to your strengths and following the path of least resistance in your movement impedes wellbeing
    • Observe how we replicate these detrimental patterns in our yoga practice
    • Explore the science behind how we get stuck in unhelpful movement ruts
    • Learn to recognize patterns of movement (and thinking) that don’t serve you
    • Develop new patterns of movement that disrupt your habitual patterns through a focus on a free and delicious breath
    • Practice how not to get stressed out when stressful things are happening
    • Create more joy in your practice through prioritizing your breath

This Course Includes

    • Over 3 hours of on-demand videos
    • Lifetime access
    • Lectures and experiential exercises
    • Downloadable and printable Practice Guide with detailed written and photographic instructions for all the exercises covered in the course, so that you can continue practicing them with ease

About the course instructor:

Gernot Huber Free WebinarGernot leads the yoga anatomy component of yoga teacher training courses for various noteworthy schools in Asia. Outside of teacher trainings, he offers anatomy and biomechanics-based courses and workshops as continuing education for yoga teachers, as well as practitioners who would like to understand their practice better. While he is based primarily in Chiang Mai, he travels globally to offer his unique approach to movement. Gernot also has taught workshops at the prestigious Feathered Pipe Ranch in the United States, a retreat center that has hosted some of the world’s most notable yoga teachers.

Gernot has developed a teaching style that incorporates techniques from Iyengar, Ashtanga, Anusara, Forrest, and Kripalu yoga. In his teaching he also incorporates insights from yogic and Buddhist philosophy and from anatomy, physiology, and neuroscience. He skillfully integrates down-to-earth discussions of breath, alignment, anatomy, and awareness in his classes and workshops. This integration enables him to convey key yoga philosophy concepts with clarity and humor to practitioners of all levels. Gernot helps his students maximize the benefits of their practice by emphasizing yoga’s mental dimensions as well as the physical, and the intricate connections between both.


Dear friends and community, it wasn’t an easy decision to arrive to but alas, with so many changes happening to the world, reevaluations of 2022 and many decisions to make for the new year, we have decided to close Urban Yogis for now. It’s been quite a ride from our humble beginnings in 2013 from a basic pop up group in the Botanic Gardens to a vibrant collective of like-minded yogis invested in their health, connection and nature. It’s bittersweet for us to reminisce the good old times, especially during our pivot through the pandemic. We appreciate everyone who stuck by us through it all - changes to protocols, swabbing, check-ins, safe distancing - you name it! What a time! We’ve grown so much through it and have seen so many of you grow with us as well. There truly is a community of you, so willing to adapt with us through bad weather and ridiculous Covid-measures. For that, we are so grateful. Thank you for supporting us and for being our life-line during an unexpected time of our journey. At the root of Urban Yogis is learning and growing through the spirit of Yoga and Wellness. From immersive experiences like workshops and retreats, our mission was to help people find joy in self-inquiry and practice. We know that you will continue to do so and that makes our journey so worthwhile knowing that we played a small part in that too. Thank you for seeing us, believing us and showing up. We look forward to crossing paths with you in different ways. You can always reach out to Julie (IG: @julieyogatravel), Kathy (IG: @kathygabriel__) and the wonderful teaching team at Urban Yogis independently. For those of you who would like to share the last practice with us, we still have Suntec classes running through January 2023.
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