Classes & Prices
NOTICE: Studio is closed from Dec 22nd 2023 until Jan 7th 2024. First class in 2024 is Monday, Jan 8th. Happy holidays!
Weekly Schedule
Monday 18:30-19:30h
Small Group Class: Holistic Training
Thursday 18:30-20h
Ashtanga Yoga Mysore Style (all levels, beginner friendly!)
—> For class infos & details and pricing, scroll down
At the moment the group class schedule is limited due to my full time studies at physiotherapy school, therefore I can’t run a regular yoga shala schedule.
Small Group Class: Holistic Training
Mondays 18:30-19:30h
SIGN UP IS MANDATORY. Pay for class packages and sign up to class via my platform on My PT Hub. Once you have created an account or logged in, go to the “calendar” tab. On the calendar tab you need to click the settings wheel to choose “Company” or “Tanja Hoch” calendar. You will be able to see how many spaces are left and if class is full, there is a waitlist. There is a 6h cancellation policy for group classes. When you cancel, people on the waitlist can be notified. If you cancel 6h or longer before class, you’ll receive your credits back. If you cancel less than 6h in advance, you won’t get your credits back.
These classes (taught in Swiss German, German, English & Spanish (not fully fluent)) build flexibility and strength through bodyweight movement (calisthenics), resistance bands and weights.
In each class, the group starts together with a warm up and core exercises varying week by week (with individual cueing and modifying of course).
The main part of the class consists of each student performing their personalized training routine. The routine comes into existence by Tanja asking you about your goals and needs. So every student’s routine is individual, and can help resolve and decrease pain and help you improve your body awareness, strength, flexibility and skill goals. The routine is continually adapted from class to class according to the student’s progress. This also allows you to take your notes home and be able to train on your own. The goal is that you become savvy about your own body and training. Injuries or disabilities, mental and physical energy levels can be accommodated due to Tanja’s vast knowledge of mind-body techniques and ongoing physiotherapy education.
At the end of each class, the group comes together for a relaxation, mindfulness or breathing practice.
Throughout the whole class you can ask all your questions and questions are very encouraged - not only about training and the specific exercises, but also about health and lifestyle in general.
WHERE?
12 degrees Celsius and above, no rain:
All other weather conditions: restricted to max. 6 students, taking place at:
Samasta Holistic Training & Ashtanga Yoga
Mittlere Strasse 80
4056 Basel
Ashtanga Yoga Mysore Style (all levels, beginner friendly!)
Thursdays 18:30-20h
SIGN UP IS MANDATORY. Pay for class packages and sign up to class via my platform on My PT Hub. Once you have created an account or logged in, go to the “calendar” tab. On the calendar tab you need to click the settings wheel to choose “Company” or “Tanja Hoch” calendar. You will be able to see how many spaces are left and if class is full, there is a waitlist. There is a 6h cancellation policy for group classes. When you cancel, people on the waitlist can be notified. If you cancel 6h or longer before class, you’ll receive your credits back. If you cancel less than 6h in advance, you won’t get your credits back.
What is ashtanga yoga?
Ashtanga yoga is a method of yoga that works by coupling the breath with movements (vinyasa) from pose to pose (asana). Ashtanga means “8 limbs” - this refers to the 8 limbs of yoga (yoga is way more than just the physical and breathing practice - I can explain the 8 limbs to you in class). Through the physical practice as an entrance point, you’ll be able to eventually practice all 8 limbs.
In ashtanga yoga, there supposedly exist six series that the practitioner can learn, but most people learn the Primary Series only. It’s the fundamental series and is also called “Yoga Cikitsa” - Yoga Therapy. It opens your hips, builds strength, flexibility and stamina and includes a lot of forward folds.
Many people who get smitten with ashtanga yoga and have enough time for consistent asana practice also start on, or finish, the Intermediate series. It’s also called Nadi Shodhana - Cleansing of the Nadis (Nerves) - and contains a lot of backbends and some physically challenging asanas.
If one has a lot of time to allot to asana practice, they can also learn Advanced A and B series, but not many people on this earth have learned them and it’s not necessary to do them to experience yoga. One can experience yoga by doing some Sun Salutations (surya namaskara) and seated breathing, and learning about and trying to apply all 8 limbs.
How is ashtanga taught?
The way ashtanga yoga is taught is that as a beginner, you learn the Primary Series pose by pose. Your body can get used to the demands of the practice little by little instead of being overwhelmed by too many postures at once.
This means you practice your postures in the same sequence each time and will know their order by heart. This allows for a meditative practice at the pace of your own breath, and you can practice sense withdrawal instead of having to listen to someone and look around to follow a different sequence each practice. You can take your practice anywhere you go.
It also builds discipline (Tapas), because you cannot simply avoid the poses you don’t like. The practice is very structured, inhales and exhales are assigned to each movement and asana. Through this structure and discipline, you learn to practice mind control, which can be extremely helpful for your life off the mat. It’s also a refuge from the sensory overload of our 21st century world.
Traditionally, ashtanga yoga is taught “Mysore style”, this means everyone comes during practice time and practices the series (or how much they learned of one) at the pace of their own breath. It’s a meditative setting where you receive individualized guidance and assists, and are lifted by the group energy.
How I teach:
I believe the discipline and structure of ashtanga yoga can be extremely beneficial. So I will not “water down” ashtanga yoga, but I can teach it in a way that is true to its essence that is adapted for everyone who wants to learn it. Not everyone has to love ashtanga yoga, but if it’s for you, you’ll love it.
I don’t believe in dogmatically holding people back for too long if some of the difficult asanas take a long time to master. I know about anatomical differences and limitations and how to spot them. A square peg doesn’t fit into a round hole, that means some bodies cannot do some asanas the way you imagine them in a book. If you cannot practice “traditional” intermediate series but your body needs backbends, the therapeutic backbends of intermediate series will be added to your primary asana practice. If the general stamina and flexibility are there, the breath is strong and balanced, the attitude towards yourself and towards the practice are sincere, non-harmful and non-grasping, it makes sense to teach the next asana(s). As far as I learned from reading and listening to many interviews with senior teachers, this is like they used to do in Mysore before the 00’s and it makes sense.
If someone’s body can handle and their mind would benefit from the “traditional” way, I will teach them like that. If someone needs modifications and/or has disabilities, I will teach as needed. It’s a case by case situation. People shouldn’t be stuck on Half Primary Series for several years.
I can teach the full Primary Series and Intermediate Series up to pincha mayurasana. If your practice goes further than that, you’re welcome to practice at my shala, but I can only give limited help for what comes after.
Benefits of ashtanga:
Increase equanimity of mind
Improve and stabilize mood
Increase mental clarity and focus
Decrease (chronic) pain
Reduce stress
Improve discipline
Refuge from sensory and information overload
Improve ribcage and diaphragm health, better breathing
Improve lymphatic flow (it’s one of the detox systems of our body)
Having FUN making strange shapes with your body
Improved body awareness
Increased strength
Increased flexibility
And many more
“But ashtanga yoga is way too advanced for me :/”
This class is perfect if you think ashtanga yoga looks daunting and want to learn it from a teacher who will understand your personal anatomy, needs, and way of moving, guiding you into this very special practice safely. Every ability level and almost every disability can be accomodated.
Drawing onto 7 years of personal practice, 3 years of teaching ashtanga yoga, 4 years of flexibility and resistance training and ongoing education at physiotherapy school, I will be able to teach you the sequence of poses (asanas), breathing (pranayama), gazing points (drishti), energy locks (bandhas) and philosophy in easy to understand ways and appropriate to your situation.
Ideally, I would run ashtanga classes multiple times per week, but due to full time school, this isn’t possible for now. The beautiful thing about ashtanga yoga is that your learn the practice and will be able to practice self guided any place you go, so you can establish other practice days throughout the week.
What is Mysore style?
Mysore style means that every student gets taught the ashtanga sequence on a one-on-one basis in a group setting. Every student practices at their own pace (breathing rhythm) and receives individualized guidance and assistance. It’s the best setting for learning.
WHERE?
Maximum capacity is 4 students. Sign up mandatory.
Samasta Holistic Training & Ashtanga Yoga
Mittlere Strasse 80
4056 Basel
If you have any unanswered questions about the classes, send an e-Mail or a DM to Tanja on Instagram.
Pricing:
Trial Class: 15 CHF - for trial classes, send me an email to sign up and pay in cash or TWINT
Drop-In: 33 CHF - pay online
4 week-membership 1 weekly class: 120 CHF (30/class) - pay online
4 week-membership 2 weekly classes: 200 CHF (25/class) - pay online
—> There is a 10% discount for students with a valid ID. You will receive a personalized discount code after confirmation to apply when purchasing class passes.
NOTE: I prefer to intake students in the 4 week-memberships to encourage commitment to the training and regular practice. There is a 4 week-membership with 1 weekly class, a 4 week-membership with 2 weekly classes and a 4 week-membership with 3 weekly classes. If you have the 1-weekly-class membership, you can still do drop in on the 2nd/3rd evening per week etc. - then this class will just be charged at the regular drop in fee. For holiday absence, the monthly-access-membership can be put on hold.
Payment method
Pay for class packages and sign up to class via my platform on My PT Hub. Once you have created an account or logged in, go to the “calendar” tab. You will be able to see how many spaces are left and if class is full, there is a waitlist. There is a 6h cancellation policy for group classes. When you cancel, people on the waitlist can be notified. If you cancel 6h or longer before class, you’ll receive your credits back. If you cancel less than 6h in advance, you won’t get your credits back.