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Balancing Strength and Flexibility in Vinyasa with Jason Crandell

About the Course 


“Over 20 years ago I stopped playing sports, said good riddance to the gym, and rolled out my yoga mat for what would become a long romance with vinyasa yoga. Since I couldn’t touch my toes, let alone do a backbend to save my life, my singular physical focus was to create more flexibility. I was strong, but I had no range of motion. Since the grass is always greener — and I didn’t truly understand that strength and flexibility are not mutually exclusive — I focused too heavily on flexibility. Then, like so many yoga practitioners, the over-stretch issues starting showing up: sacro-iliac instability, sacro-lumbar strain, hamstring insertion pain, shoulder pain with deep flexion, and more. Oh, yeah, then I turned 40 and I realised I couldn’t take strength and conditioning for granted any longer.


            For the last few years, my practice has circled back to creating functional strength and stability in my body — without compromising my flexibility. I’ve learned that strengthening my body doesn’t decrease my range of motion when it’s done right. I’ve revised nearly every element of my vinyasa yoga sequencing to create muscular balance throughout my body — especially the regions that are excessively vulnerable in vinyasa yoga including the hamstrings, external rotators, sacro-iliac region, and shoulders.


            It might seem obvious that we need to balance strength and flexibility in vinyasa yoga. But the reality is that we don’t. Not even close. These 3 workshops are the culmination of many years spent revising elements of vinyasa yoga in order to create a more balanced and sustainable practice.” – Jason Crandell


 Schedule & Description  


7 December (Friday): 1:30pm – 5:30pm:

Shoulders, Neck and Upper-Back Flow


This dynamic flow will create balanced strength and flexibility in your shoulders, neck and upper-back. You’ll learn how subtle changes to your vinyasa practice can produce lasting, positive changes in your shoulders. In addition to enjoying a satisfyingly strong flow practice, you’ll learn the following takeaways:


            -How to strengthen your scapular muscles to improve your posture — and your chaturanga

            -How to create balanced strength and flexibility in your entire shoulder girdle —

                        minimising the chance of pain and discomfort in your shoulders

            -How to use your shoulders correctly in all postures where the arms reach

                        overhead, such as Handstand, Forearm Balance, and Upward-Facing Bow

            -How to save your wrists from the long-term stress of vinyasa yoga

            -How to relieve chronic discomfort in the shoulders, neck and upper-back


8 December (Saturday): 8:30am – 12:00pm

Strength + Stability for Your Core & Spine


Your core is much more than your abdominals. And, your abdominals are much more than those muscles that you dare to look at in the mirror. This dynamic vinyasa practice will create balanced, sustainable strength in all of the muscles that comprise your core and spine. In addition to enjoying a satisfying, strong flow practice, you’ll learn the following takeaways:


            -How to strengthen all your abdominal muscles — not just the ones that fail

                        to look back at you in the mirror

            -How to strengthen your spinal muscles to create lasting comfort in your back

                        and greater safety in your yoga practice

            -Why the rotational muscles of your core are integral to functional strength and

                        how to use them in your practice

            -How to connect the strength of your core to the power of your hips and legs

            -How core strength supports all of your postures, including backbends, twists and

                        arm balances



8 December (Saturday): 1:30pm – 5:30pm

Balanced Strength + Flexibility for Your Hamstring & Hips


Practising yoga is an exceptional way to create flexibility and comfort in your hamstrings and outer hips. Unfortunately, it’s easy to overstretch them. When we lose strength and stability in these muscle groups, we become much more prone to injury. This is exacerbated in vinyasa yoga sequences that often over-emphasise lengthening these muscles without doing enough postures that strengthen them. This dynamic vinyasa practice will create balanced strength and flexibility in your hamstrings and hips. In addition to enjoying a satisfying, strong flow practice, you’ll learn the following takeaways:


            -How to include hamstring and hip strengthening postures in your vinyasa

                        practice to achieve more muscular balance

            -How strengthening your hamstrings and hips minimises common vinyasa


            -How to use your glutes in backbends and standing poses — once and for all!

            -How to create strength without losing flexibility




Balancing Strength and Flexibility in Vinyasa Workshop: 

7 & 8 December

All 3 sessions

Total 11.5 hours

Early-bird 20% discount: HK$3,220 (ends 31 October)
Regular Price:


About Jason Crandell


Jason Crandell is a natural teacher and author with more than 15 years of experience. His accessible, grounded classes integrate the best elements of power yoga, anatomical precision and mindfulness teachings. Jason’s articulate, down-to-earth teaching will educate and empower you.

Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been one of the most in-demand teachers at conferences around the world for over a decade. Considered a “teacher’s teacher,” Jason has taught on countless teacher-training faculties, leads trainings globally, and regularly presents teacher-training content at esteemed conferences. Jason was a contributing editor for Yoga Journal magazine where he has published over 25 articles and created their original series of practice podcasts. His critical-thinking skills will support you on your path of practice, teaching and self-enquiry.

Find out more at http://www.jasonyoga.com and Facebook: jasoncrandellyoga 

Terms and Conditions

Photos and videos may be taken, solely for Pure marketing purposes. 

Early-bird 20% Discount:      

  • Early-bird Discount ends 31 October 2018. Please see above for listed prices.



  • No refund or credit will be given for cancellation starting 31 October 2018.
  • All refunds are subject to a 10% processing fee that will be deducted from your refund.


Special offer from Pure Apparel:

  • 20% off all Pure Apparel regula-priced products including accessories for all yoga event registrants on dates of the workshop


Healthy-licious juice cleanse offer from nood food:

  • $200 discount on nood food 3-Day juice cleanse for all yoga event registrants on workshop dates. Ask nood food staff at your workshop location for details.
  • 10% off all nood food items for all yoga event registrants on dates of the workshop. 

To register, please contact yoga studio or see reception.