Classes are offered at various levels of intensity and intention:
Beginner - basic, foundational postures
& breathing techniques
- easy and relaxing
- fun & challenge balanced with awareness & relaxation
All Levels - easy to
challenging with modifications and variations for any level of
Regular classes cancelled on
SPECIAL CLASS with Stephen Shambach
Monday, May 30th, 9-10:30am
For Current Class Information: Teacher Substitutions, Class
Cancellations & More
Yoga? Get 30 days for $30!
The benefits of Yoga come from
consistent practice (Abhyasa). So create a habit that will revitalize
and nurture your Spirit. Give yourself the gift of 30 calendar days to
jump-start your practice.
(LOCAL RESIDENTS ONLY)
Single Class - $15
Six-Class Pass - $78
Eight-Class Pass - $98
available for students & seniors.
"Excellent. It was much
more than I had thought it would be.
I was able to accept my limitations and make modifications for my
I experienced the postures and my body in a new way, feeling the
postures for the first time.
Assists allowed me to feel and experience postures to my fullest
I don't have to be perfect. I accept where I am."
GET THE MOST FROM YOUR YOGA EXPERIENCE:
- Avoid eating for two
or three hours before class. If you practice yoga on a full
stomach, you might experience cramps or nausea, especially in twists,
deep forward bends, and inversions. The process of digestion can also
sap your energy and make you feel lethargic.
- Wear comfortable
exercise clothing like bike shorts or leggings with a tank top or
T-shirt. Layers allow you to easily regulate your body temperature by
adding or shedding.
yoga mat if you have one, and a towel if you sweat a lot. We
provide a limited supply of mats, blankets, straps, meditation
cushions, eye pillows and tissues for your use at no charge. We also sell yoga and meditation supplies and bottled
- Arrive early.
Getting to class 10 - 20 minutes early can help you settle in and align
your attitude with the purpose of the class. While you're waiting you
can practice a pose, do a few stretches, or just sit or lie quietly,
breathe, and center yourself.
- Turn off pagers or
- Speak quietly in the
practice room. Loud
conversations can be distracting to yourself and others. We support and value the building of community,
and encourage socializing in the lobby before and after class. Join
your classmates there for a cup of herbal tea.
for others. Be open to adjusting your space so everyone has
room to practice.
- Create an intention.
To help you focus, you might find it helpful to dedicate your practice
to a certain intention. This might be to become more aware,
understanding, compassionate, healthy, strong, or skillful. Or it might
be for the benefit of a friend, a cause or even yourself.
the end of class. Yoga is a holistic practice. Exercise
increases heart rate and blood pressure, and brings blood flow away
from organs to skeletal muscles. Relaxation brings heart rate and blood
pressure back to normal and returns blood flow to the organs. Final
relaxation and integration bring deep healing, balance and equilibrium.
- Practice at your own
level, balancing challenge with ease. If you are suffering or in
pain, you're not doing yoga. Pushing or straining to keep up with
others will only create resistance, stress and injury. You'll make more
progress if you take a compassionate attitude toward yourself and work
from where you are, rather than from where you think you should be.
- Let your teacher know
about injuries and
vulnerabilities. Avoid working any area of your body that is
inflamed. Skip poses you
can't or shouldn't do, or try a modified version or an alternative
- Stiffness: Always
warm-up before stretching. Never bounce while stretching.
- Hyper-flexibility: Tendons and ligaments are too loose. Joints are
unstable. Focus your stretch in the belly of the muscle, rather than
toward the ends of the muscle. Engage and strengthen the muscles around
- Herniated or
Degenerative Disc Diseases: Practice slowly and carefully.
Maintain extended spine in forward bends and spinal twists.
Practice carefully at 100% to strengthen your bones. Alignment is important. Maintain extended spine
in spinal twists. Support
your spine in forward bends. Avoid
and back spinal rocking or putting all your body weight on a
- High Blood Pressure
(un-medicated): Avoid overly vigorous practice. Avoid
inverted postures, or any position where your head is below your heart.
Avoid kapalabhati (skull shining/breath of fire), or bhastrika (bellows
- Low Blood Pressure:
Come into and out of postures slowly. If you feel dizzy, bring your
head below your heart (child pose).
- Asthma: Practice
breathing exercises slowly and focus on relaxation.
- Emphysema: Avoid
vigorous practice, ujjayi breath, kapalabhati and breath holding.
- Infections from the chest up: Avoid
- Diarrhea, Hiatal
Hernia, Heartburn, Ulcers: Avoid kapalabhati, abdominal pumping
- Overactive Thyroid:
Modify postures that deeply stretch the front of the throat. Allow only
a gentle curve in your neck or keep your chin tucked.
- Epilepsy: Keep your practice gentle rather than overly
vigorous. Avoid prolonged
holding of postures. Avoid breath holding.
- Menstruation &
Pre-menstruation: Listen to your body, practice at your own pace,
allowing your belly to relax as much as possible. Avoid strong
abdominal work like ha-breaths, kapalabhati and bhastrika, abdominal
pumping (agni sara) and abdominal strengtheners. Avoid strong,
prolonged root lock (mula bandha) or abdominal lock (uddhyana bandha).
Avoid full inversions with your feet off the floor. (Half inversions
with feet grounded are okay.) Avoid extreme backbends. Avoid prolonged
holding of standing postures if you feel weak or tired.
- Pregnancy: 1st
trimester - Avoid vigorous practice and abdominal work as above.
It's okay to lie on your belly (prone). 2nd trimester - Avoid
prone postures when they become uncomfortable. Use alternatives
standing, kneeling, supine or resting on your side. 3rd trimester
- Practice gently, about 50-60%, as ligaments loosen up
and can be easily over stretched. Find alternatives to postures that
compress the belly. Lie on left side so as not to constrict the vena
cava and aggravate varicose veins and hemorrhoids. Inversions may feel
unstable and make breathing difficult. Instead, lie on your back with
your legs resting against a wall. Postnatal - Practice at about
80% for 2 months as ligaments are still loose and vulnerable.