Class Prices – $12

Monday 5:15-6:15pm

With the use of Yoga Tune-Up® and Roll Model® Therapy balls, we locate trigger/tender points and restrictions, and then use self-massage techniques to release fascia and other connective tissues to relieve pain, increase range of motion, and improve mobility. This fun and invigorating class will show you how to incorporate self-massage into your toolbox of self-care techniques. Us this class in between visits to your favorite professional massage therapist.

Tuesday 5:15-6:15pm

Yin is a floor based practice that gently stimulates, strengthens, and restores the fascia and dense connective tissues in and around the joints and muscles.

If you have a relatively inactive lifestyle, Yin is a great way to reintroduce your body to movement, improve flexibility, hydrate deep tissues, and promote and improve joint health as well as body and breath awareness. There is no experience necessary to do yin, and you don’t even have to be flexible to participate.

Yin also has a mindfulness component, challenging us to find peace in what may be slightly uncomfortable positions as we allow time and gravity to let the emphasis of the stress activate change at the deepest level.

Wednesday 5:15-6:15pm

Guest Instructor, Kristin Heyrman, PT, DPT, RYT-200 says, “A healthy pelvic floor is the foundation of body movement and stability. When the pelvic floor is strong and balanced, it helps to keep the abdominal and pelvic organs healthy.  However, pelvic floor dysfunction is incredibly common with a wide range of symptoms from incontinence to feelings of instability and weakness, to pain in the pelvis, low back, and hips.” 

This class is for anyone experiencing these symptoms, or for anyone who wants to gain a greater understanding and awareness of their pelvic floor.  Our focus will be on strengthening, stabilizing, stretching, and softening the pelvic floor, along with postures to open the hips and strengthen the core. We’ll learn how to integrate the pelvic floor into standing and balance poses to strengthen your foundation for your yoga practice and also your daily life.

Thursday 5:15-6:15pm

Your lymphatic system is responsible for circulating lymph, the leftover fluids from nutrient delivery, back into the body. It maintains the fluid level in the body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders. But the lymphatic system does not have its own pump; it requires muscle contraction to circulate the lymph. Closely tied to the immune system by the lymph nodes, it is important that these systems are working together, and this practice is perfect to restore balance between the two.

Guest Instructor, Amy Giesen, PT, offers this practice as a way to stimulate lymphatic flow with lots of twisting and deep breathing as a way to provide a general detoxification of the lymphatic system, stuff we all can use!! 

Friday 5:15-6:15pm

Wrap up the busy week with this luxurious practice. This deeply relaxing practice will leave you feeling light and rejuvenated. We engage the “rest & digest” nervous system, let go of the day or week, and soothe ourselves with our most available inner resource, our breath! Yes, its that simple. No experience necessary to reap the immense benefits from this practice.

Restorative for Low Back Pain & Health

When your body experiences stress and tension, the muscles in the back can tighten and strain in response. Further, repetitive movements, bad posture, and a weak core also contribute to lower back pain, tightness and discomfort. Emotional issues can also manifest as back pain. Fortunately, all of these culprits for lower back pain can be relieved with specific restorative yoga postures. In this 90 minute practice, the muscles in the lower back are allowed to relax and the tension that is causing discomfort is released. As you connect with your breath in these postures, you have the opportunity to let go of any emotions that arise as you allow yourself to rest into the support of the bolsters and blankets surrounding you. Some essential oils may also be offered to further enhance the relaxation response.

Price $20 –

Restorative for Weight Loss?

Yes, yes, yes! Restorative yoga has been shown to actually reduce fat, especially the subcutaneous variety. If high-intensity aerobic activity is not your thing, or you’re not quite ready to jump into a power vinyasa class or other group fitness class, try restorative yoga. In a study cited in Yoga Journal, which took place over 48 weeks, there were two groups of people: one that performed a routine of simple stretching exercises and another that took part in a restorative yoga routine. Both groups lost weight, but the restorative yoga group lost almost twice as much in the first six months, and they were also better able to keep it off. The restorative yoga group also lost more than 2.5 times the amount of subcutaneous fat as the stretch group.

So, how does restorative yoga help? When we become stressed, the fight-or-flight syndrome triggers a complex shift in hormones designed to draw on our energy sources quickly in response, and can cause your appetite to increase in order to replenish that energy. You begin to eat when you are not really hungry or in need of food. Restorative yoga helps reduce stress, which in turn reduces the level of cortisol in your body. This results in a reduced production of glucose, and glucose creates fat, especially belly fat. When you reduce stress, you reduce cortisol and then glucose, which leads to weight loss. Further, it creates mindfulness which may help curb your appetite and help you make better food choices. No yoga or fitness experience necessary, all levels welcome.
(Read the article here: https://www.yogajournal.com/yoga-101/lose-weight-with-restorative-yoga)

Price $20 –

Sankalpa 2020

New Year’s resolutions can be a bit negative, self-defeating, and short-lived. I recently heard a suggestion that we not make a resolution, but instead, make a decision. However, both focus on what we want to change about ourselves, leading us to feel like we’re not good enough as we are. In Yogic philosophy, the more positive approach is to create a Sankalpa or set an intention for the new year. Your Sankalpa can address any positive quality you wish to cultivate in your life! We’ll spend a few minutes creating sankalpas, move through vinyasa, and then settle in for a nice long savasana where we’ll meditate on our intention, drawing it in to our subconscious.

Class Prices – $12

Winter Solstice Celebration

The winter solstice is the shortest day of the year here in the North. It also marks the longest night, which contains the most magnetic power; this is a time to draw forth what you want, to incubate your best intentions, and nurture high hopes for your best new year. In the age-old battle between light and dark, light triumphs, and the days begin to get longer. This gradual return of sunlight has long been a time of celebration and affirmation Join me for this special 90 minute yin and yoga nidra practice as we celebrate the not just the start of the Winter season, but the return of increasing daylight and the promise of Spring.

Price – $20 –

Sound Bath/Meditation, with ShaamaahS

What is a sound bath? The practice of sound bathing is the experience of being deeply immersed in sounds and vibrations that have the power to cleanse and heal. It is a journey of self-discovery through deep relaxation and meditation. The harmonic vibrations produced by Tibetan singing bowls, gongs and other sound bathing tools, and even the human voice are intended to stimulate alpha and theta brain waves which resonate and trigger the deep meditative state of the brain in a way that stimulates healing. A short (20 minute) yoga practice with music by Ron Fearing of ShaahaahS will prepare us for his live performance of the 60 minute chakra-based sound bath experience. $35 Preregistration required.

Price $35 –

Stretch & Release

With the use of Yoga Tune-Up® and Roll Model® Therapy balls, we locate trigger/tender points and restrictions, and then use self-massage techniques to release fascia and other connective tissues to relieve pain, increase range of motion, and improve mobility. This fun and invigorating class will show you how to incorporate self-massage into your toolbox of self-care techniques. Us this class in between visits to your favorite professional massage therapist.

Price $12 for 60 minute class, $20 for 90 minutes –

Mindfulness / Meditation

This guided meditation utilizes a variety of healing tools to bring inner calm and balance, allowing you to release the stresses of worry and overwhelm, and bringing you back into your grounded presence within.  This laying down meditation is designed for people of all levels. The class will encourage you to settle in and still the mind, body and spirit, and to access deep healing, serenity and joy.  

Price $10 –

Yoga for Pelvic Floor

Guest Instructor, Kristin Heyrman, PT, DPT, RYT-200 says, “A healthy pelvic floor is the foundation of body movement and stability. When the pelvic floor is strong and balanced, it helps to keep the abdominal and pelvic organs healthy.  However, pelvic floor dysfunction is incredibly common with a wide range of symptoms from incontinence to feelings of instability and weakness, to pain in the pelvis, low back, and hips.” 

This class is for anyone experiencing these symptoms, or for anyone who wants to gain a greater understanding and awareness of their pelvic floor.  Our focus will be on strengthening, stabilizing, stretching, and softening the pelvic floor, along with postures to open the hips and strengthen the core. We’ll learn how to integrate the pelvic floor into standing and balance poses to strengthen your foundation for your yoga practice and also your daily life.

Price $10 –

Yoga For Runners

Step up your running game with a dedicated yoga practice. Build strength and increase flexibility, identify and correct muscle imbalances, develop a killer core. Yoga can take you to the next level as a runner, whether you’re training for a full or half marathon, 10K, 5K, or 1K. Breathing, meditation techniques, and the physical improvements you achieve through yoga combine to increase your efficiency as a runner. Coming in June, weekly classes specifically for runners.  In conjunction with the Saturday morning training runs, Sunday Yin & Restorative classes will give your body a chance to reset.  The miles you log all week are very Yang energy, and like all forms of exercise, very stressful for your body.  While running builds strength, speed, and endurance, it can also leave you feeling sore and depleted if you don’t balance it out with adequate recovery, which is where Yin & Restorative yoga come in.  While post-run stretches are important, Yin is done with cooler muscles so it targets tendons, ligaments, and fascia, helps to relieve tension and soreness, maintains range of motion, and improves circulation.  

Price $15 –