Here For Current Class Information: Teacher
Substitutions, Class Cancellations &
Classes are offered at various levels of
intensity and intention:
Beginner - basic training or basic
postures & breathing techniques)
Gentle - easy
Vigorous - fun
& challenge balanced with awareness
Levels - easy to challenging
with modifications & variations for any level
some experience required
MAY CLASSES ONLY
Begins June 1st. See Below.)
(Begins June 1, 2013)
& PACKAGES ONLINE
Single Class - $15
Pass - $78
Eight-Class Pass - $98
Monthly - $98
available for students & seniors.
It was much more than I
had thought it would be.
I was able to accept my
limitations and make
modifications for my body.
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
I don't have to be
perfect. I accept where I
MOST FROM YOUR YOGA
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.
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.
- Bring your 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
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
off pagers or cell phones.
quietly in the practice room.
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
- Make room for
others. Be open to adjusting
your space so everyone has room to
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
- Stay until 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.
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.
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
Always warm-up before stretching.
Never bounce while stretching.
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 vulnerable joints.
or Degenerative Disc Diseases: Practice
slowly and carefully. Maintain
extended spine in forward bends and
Practice carefully at 100% to
strengthen your bones. Alignment is
important. Maintain extended spine
in spinal twists. Support your
spine in forward bends. Avoid forward
and back spinal rocking or putting
all your body weight on a vulnerable
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 breath).
Blood Pressure: Come into and
out of postures slowly. If you feel
dizzy, bring your head below your
heart (child pose).
Practice breathing exercises slowly
and focus on relaxation.
Avoid vigorous practice, ujjayi
breath, kapalabhati and breath holding.
from the chest up: Avoid
Hiatal Hernia, Heartburn, Ulcers:
Avoid kapalabhati, abdominal
pumping and inversions.
Thyroid: Modify postures that
deeply stretch the front of the
throat. Allow only a gentle curve in
your neck or keep your chin tucked.
your practice gentle rather than
overly vigorous. Avoid
prolonged holding of postures. Avoid
& 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.
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
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