Vipassana means to see things as they really are, the technique teaches you, transform you with the help of self-observation.
What I remember most and took with me from this course was the deep interconnection between mind and body.

There are new types of Yoga today that resemble more other sports or the Gym. For example Buti Yoga, Yoga with weights, Cross Yoga, Hot yoga etc.
When we speak about the traditional (Hatha or Ashtanga) Yoga we usually see a lesson that include meditation and breathing techniques in it.  Flow of Poses (Asana) and restorative poses in between and at the end (Savasana).

It starts with sitting comfortably with your sit bones on your heels.
If already there you feel pressure, place a bolster/folded blanket/pillow between your heels and buttocks. With time and practice, you will feel comfortable enough here and then can continue to hero pose. 

The opposite of Low self-esteem will be – worthiness, believing in ourselves. The opposite of Shyness is confidence. The opposite of Anxiety is safety, the opposite of depression is happiness, joy. The opposite of fear is love.
What would you do if you were not afraid to accept yourself, recognize yourself, or be rejected? You’d be free and would enjoy the love you have for yourself and others.

If a behavior did not serve you good until now – find out if a different behavior can.
A matter of trying and actively changing, instead of keep on pondering.
First step is to act.
Second is to act from love.