Semester Course: Stretch & Release — Yoga for Flexibility and Deep Rest

14 weekly evenings to unwind a body that sits too much

Flexibility is not a talent, it is a conversation you have with your nervous system over months. That is why this course runs for a whole semester: fourteen weekly evenings in which we work patiently through the hips, hamstrings, spine and shoulders, and then spend the last half hour doing gloriously little.

It is designed for people who sit for a living, sleep badly, or have been told by somebody in a white coat to "relax more" without any instructions on how.

A person sitting in a calm meditation posture at dusk — Every evening ends with fifteen minutes of guided rest.

How the semester is built

Each 90-minute evening follows the same shape: a gentle warm-up, one focus area held in long, supported stretches, a breathing practice, and a closing relaxation. The focus rotates through the term so nothing gets overworked.

Weeks 1–3 — Foundations. Breath, floor positions, learning the difference between a stretch and a warning.
Weeks 4–6 — Hips and hamstrings. The classic desk-job knot, unpicked slowly.
Weeks 7–9 — Spine and shoulders. Twists, gentle backbends, and undoing the laptop posture.
Weeks 10–12 — Deep rest. Restorative shapes with bolsters, plus yoga nidra for sleep.
Weeks 13–14 — Your own practice. Building a 20-minute home sequence that you will actually do.

Details

When: Tuesdays 19:00–20:30, 14 weeks, starting 9 September (winter term) and 10 February (summer term)
Where: Studio Grünkraft, Sonnenallee 42, Berlin-Neukölln
Group size: maximum 12 people
Level: absolute beginners welcome; chairs and props available for every pose
Price: €290 for the term (€240 reduced), payable in three instalments
Included: all props, audio recordings of the relaxations, one free catch-up drop-in per missed evening

Trial evening: the first Tuesday of each term can be booked separately for €20, which is credited if you join the course.

By week ten I fell asleep during the nidra every single time. Anna says that counts as success.
Elif D., semester course participant

Questions or registration: courses@healthyfoodie.example. Places for the winter term usually go by mid-August.