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Core Intensive – Rising Up Stronger with Dana Lai

Few Spaces Left !!! (Check with studio)

The core is not just one specific muscle but a range of different muscles that work together as a team to support your spine and pelvis, to provide balance and stability, to generate power to lift and move the body as a single functional unit. The core also helps to distribute stress equally over the whole spinal column, thus maintaining the integrity of the whole body.

This workshop is designed for anyone who wants to learn about having a strong, functional working body. Students will learn to work on the different core “compartments”, so that they can stand taller in a Tree Pose, hold Handstand with more control, and go deeper into a Wheel Pose without lower back pain. All motion either originates in your core or moves through the core. No matter where the motion begins, it ripples upward and downward to the adjoining links of the chain. Thus, weak or unstable core muscles can impair both performance and function in sports as well as daily life tasks.

Workshop Schedule and Description
Session 1 : What You Need To Know About Core + Anterior Core and Arm Balance
1 July (MON) 9:00am – 11:30am

Where is your core?
In this first session we will define, examine and experience the different components of core through a light practice.

Core “compartments” include:
- Front body: rectus abdominus, adductors, hip flexors and rectus femoris
- Side body: internal and external obliques, transverse abdominus
- Back body: paraspinal muscles, thoracolumbar fascia, gluteus maximus and medius, hamstrings
- Diaphragm and pelvic floor

Building core stability (those deep internal muscles close to the spine) and core strength (think “six-pack”) will not only get your body in shape – your overall fitness will improve, making you less prone to injury down the road and ensuring that your movements are strong and pain-free.

We will focus on the anterior core and cover the techniques to:
1) Bakasana and Eka-Pada Bakasana (One-Legged Crow Pose)
2) Lolasana
3) Eka-Pada Koundiyasana II

Session 2: Anterior Core and Inversion
2 July (TUE): 7:00am – 8:30am
We will carry on from Session 1 and cover the techniques to:
1) Sirsasana I and II Press Up
2) Sirsasana transition to Bakasana
3) Adho Mukha Vrksasana (Handstand) and Press Up
4) Adho Mukha Vrksasana transition to Bakasana

Session 3: Rotational Core and Arm Balance
3 July (WED): 7:00am – 8:30am
We will focus on rotational core and cover the techniques to:
1) Parsva Bakasana
2) Eka-Pada Koundiyasana I
3) Eka-Pada Koudiyasana I transition to Koundiyasana II

Session 4: Rotational Core and Inversion
4 July (THU): 7:00am – 8:30am
Continuing on from the previous session, this session will cover the techniques to:
1) Cartwheel to Adho Mukha Vrkasana (Handstand)
2) Puppy Press to Adho Mukha Vrkasana
3) Adho Mukha Vrkasana transition to Koundiyasana II

Session 5: Posterior Core and Backbend
5 July (FRI): 7:00am – 8:30am
We will cover the body’s posterior chain to improve the quality of back-bending and cover the techniques to:
1) Urdhva Dhanurasana
2) Dwi-Pada Viparita Dadasana
3) Kapotasana

Session 6: Posterior Core and More Backbend
6 July (SAT): 9:00am – 10:30am
Carrying on from the session before, we will explore more backbend techniques with transitions including:
1) Hollowback
2) Dropback
3) Dropover

Session 7: Finale Practice
7 July (SUN): 9:00am – 11:00am

Core Intensive – Rising Up Stronger with Dana Lai
Total 12 hours
All Levels

(Pure Cardholders) Early-bird 20% discount: HK$2,800 (ends 10 June)
(Non-Pure Cardholders) Early-bird 10% discount: HK$3,150 (ends 10 June)
Regular Price: HK$3,500

Terms and Conditions

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

Early-Bird 20% Discount:       

  • Early-Bird Discount ends 10 June 2019. Please see above for listed prices.


  • No refund or credit will be given for cancellation starting 10 June 2019
  • . 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 regular-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 Starstreet studio or see reception.