NEW CLASS—”pay what U can class”, Monday’s 7:15pm, Ashtanga Short Form
First Time $10
Drop In $16
5 visit card $75
10 Visit Card $140
1 Month Unlimited $125 —on sale for $85, use PROMO Code: SUMMER19
Automated Monthly Unlimited $85 --6 month minimum commitment (available under the contract tab in online store).
ASHTANGA SHORT FORM/60 MIN.
Ashtanga short form was developed by Sri K. Pattabhi Jois and is a specific series of Sun Salutations, standing and seated postures that are linked together through breath and movement. The benefits of this style of yoga are increased strength, flexibility, and inner peace. This is a wonderful class to familiarize you with several of the postures that you will find in other yoga classes. All levels are welcome.
Mon 10:45am , 7:15pm (pay what U can class)
Short Form with YIN: Thurs 9am
ASHTANGA PRIMARY SERIES
Ashtanga Vinyasa Yoga is a system of yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This method of yoga involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind
Tues. 9am (75min)
ASHTANGA SECOND SERIES
Second series focus on opening the chest and stimulating the spine. Our spine is the housing for our nerve center. By bending and twisting the spinal column, we are encouraging and maintaining suppleness on a physical level as well as opening energy channels to allow prana (life force) to flow freely. There are many asanas “postures” within second series which are readily accessible to the practitioner that is coming to it for the first time.
@2pm on the Sundays that Heather Clements teaches
Thursdays at 9am (with Yin)
MOON SERIES/CHANDRA KRAMA
The Chandra Krama (Moon series) was developed to be a complimentary series to Ashtanga Primary series. The Chandra Krama follows a set pattern just like the Ashtanga Primary series, but the Chandra vinyasas are less energetic than those in Ashtanga (no chaturangas) making the Chandra Krama more accessible. Chandra Krama is a wonderful series to develop movement and strength in the hip flexors, hamstrings, and back and will leave you feeling refreshed and calm. This class is good for new students seeking to develop an Ashtanga practice and for experienced Ashtangis.
Pop Up Series with Matt Cohoon Upcoming Fridays: March 22, March 28, April 5, 2019
ALL LEVEL VINYASA
Vinyasa (pronounced "vin-yah-sah") is the Sanskrit word for "flow," and these classes are known for their fluid, movement-intensive practices. Vinyasa teachers choreograph their classes to smoothly transition from pose to pose, and often play music to keep things lively. The intensity of the practice is similar to Ashtanga, but no two vinyasa classes are the same. All level vinyasa begins with a centering/breathing, warm up, then moves towards an energetic practice with many modifications so all can participate.
This class is a wonderful fusion of yang and yin styles of yoga. We begin with yang through a diverse and energetic Vinyasa Flow emphasizing the connection of breath with movement for greater bliss and harmony. We then focus on yin with long held, mainly seated postures, which target healing through gentle stretching for the connective tissues around the hips, the pelvis, and the lower back. All levels are welcome.
VINYASA WITH YIN
Power Flow is a strong vinyasa class linking breathe and movement. Looking to build strength and stamina? This class attracts the intermediate to advanced student. Please Note: this is practiced in a warmer environment than other pike classes.
Gentle Yoga is a slower paced practice that is open to all ages, all sizes, and all fitness levels.
Gentle Flow practice will move through the poses: less pauses than gentle yoga
Tues 12:15pm (gentle flow)
Thurs 10:30 (gentle flow)
Sat. 11:15am (includes Yin)
Sun. 1pm (gentle flow)
Express Flow is for the busy yogi who wants and needs yoga but has a limited schedule.
An all level vinyasa that will offer a variety of floor work to round out the practice: core work, seated poses, yin and/or restorative.
Sunrise Yoga is a 45 min class to start your day. Class begins with sun salutations, a vinyasa flow, and closes with a few seated poses.
Tabata Warrior is a 45 minute Interval Training Class. This class will incorporate a Warm Up, Cardio Intervals, Core Intervals, and a Cool Down. Tabata Intervals consist of all-out effort for 20 seconds followed by 10 seconds of rest for repeated rounds in a set amount of time. This class is for those looking to incorporate a different type of cardio into their fitness routine.
Modifications will be offered according to the different fitness levels attending class. 10 minutes of the class will be devoted to core exercises which will compliment existing training with specific core conditioning to strengthen both abdominal and back muscles.
This will be offered on the schedule as a normal class. Please note that this is NOT a yoga class. This class will be taught by Personal Trainers Jordan Carver and Margaret Shaw.
Sat. 8:30am (75 min class includes tabata + yoga flow)
TABATA + YOGA (Formerly called warrior girl)
This 75 minute class = 25 minute cardio intervals, 5 minute transition, and 45 minute vinyasa yoga. This class is designed to increase both your physical and mental strength. Class participation is both outdoor (weather permitting )and indoor.
This class will target the connective tissues such as ligaments and fascia. Most poses are done while seated or lying down and are held 3-5 minutes. This class is the perfect addition for your off training days to bring your body into balance and increase range of motion. All levels welcome.
Sat. 11:15 (gentle & yin)
Learn self myofascial release using a variety of sized balls and densities while softening into long held yin poses. In yin we release the muscles so the ligaments and tendons can be activated, strengthened and nourished. Poses are held for at least 2-5 minutes along with using breath work to teach us how to soften, let go and calm the mind. This practice will increase range of motion, decrease pain and give you the tools to release the issues in your tissues.
No experience necessary.
Please wear tight fitted clothing.
YIN + ROLL
THIS IS AN ENROLLMENT CLASS: Fee $50 for the 5 week series.
This class is for the, "I have never tried yoga." These classes offer introduction to breathe technique, alignment, asanas (postures), stretching and more.
Go to enrollments/workshop page to view upcoming classes and to register
Next Session: Wednesdays, May 1st - May 29th, 6:15pm
Register on enrollments page, 5 weeks = $50
(Pre-requisite Yoga 101 ) This class is designed to give the Yoga 101 or beginner yoga student additional feedback in the poses and a more in depth look into the 8 limbs of yoga.
4 week series: $40
RELAX, RESTORE, & RENEW
Restorative is a delicious way to relax and soothe frayed nerves. These classes use bolsters, blankets, and blocks to prop students in passive poses so that the body can experience the benefits of a pose without having to exert any effort. A good Restorative class is more rejuvenating than a nap, is a way to lengthen your muscles and is good for ALL levels. Class limit: 15
Restorative postures melt away physical and mental tension and deeply relax the mind and body. They also assist the body’s ability to heal injuries and recover from illness by releasing tension that would otherwise impede recovery.
No experience necessary. Please wear comfortable clothing.
CLASS LIMIT: 15
1st Saturday of the month, 4-5:15pm
Self myofascial release through body rolling is a powerful self care remedy for many chronic and acute issues in the body. A variety of sized balls and tools will help you release the tension from your fascia creating an over all feeling of lightness, ease and spaciousness throughout your whole being. Learning how to release the issues in your tissues is important for everyone, not only will it increase your range of motion, decrease pain, balance the nervous system, and make you feel more fluid in your body but it will also increase awareness as to where you are gripping and holding trauma. This practice will also help decrease injuries as you start to connect with your body on a deeper level.
Fridays, 12 - 1 pm
SELF MYOFASCIAL RELEASE CLASS
Yoga Nidra is a systematic approach to complete relaxation. Yoga Nidra is often referred to as yogic sleep, where the student hovers between sleep and wakefulness. This state of deep relaxation is reached by letting go of external awareness and turning inwards, following the guidance of a teacher. The students comfortably lie down on their backs, and there are no physical movements involved.
WHAT IS MYSORE?
Mysore is a format of Ashtanga Yoga. Mysore style yoga class is a tradition passed down from Sri K. Pattabhi Jois as taught in the southern Indian city of Mysore. Instruction is not “led” as a group but individualized for each student. Students practice their own portion of the Ashtanga asanas at their own pace. The teachers assist each student individually by giving physical and verbal adjustments. Students are encouraged to memorize the sequence of asanas and as strength, stamina, flexibility, and concentration builds, additional asanas are added.
WHAT IS THE STRUCTURE OF A MYSORE CLASS?
At the beginning of class the teacher leads the students in the opening chant. Sometimes students come a bit early to class and begin warming up with sun salutations before the class begins. However when the teacher announces the opening chant, they come back to standing and chant with the group. If you don’t want to chant no worries! Just stand with hands at heart center or by your side and feel the vibrations of the room.
IF THERE IS NO TEACHER LEADING THE POSTURES HOW DO I KNOW WHAT TO DO?
Everyone begins with the Primary Series and students gradually work through and memorize the postures. In this way, yoga becomes a “practice” which is done individually (like meditation, running or playing the piano) while noticing your breath, feelings, thoughts and sensations.
The practice always begins with 3-5 of both A & B sun salutations. This is followed by the same sequence of standing postures. Next the postures are seated postures. At this point you may see students skipping postures or going to second series. Remember it’s an individual practice. But no matter what series the student is following, closing starts with a backbend/bridge and the same sequence of postures shoulder stand, headstand etc. Finally there is a 10 minute corpse pose. If a student finishes their practice early, they practice at least a ten minute corpse pose before quietly leaving. Most students practice for 1 1/2 hours however students who are on a tight schedule or have an injury often practice a partial part of the sequence which may take 45 minutes or so.
HOW AM I GOING TO REMEMBER ALL OF THAT?
Don’t worry you do not need to know the sequence (a perfect class for beginners). Cheat sheets are available. Never hesitate to call a teacher over that’s what the teacher is there for. Just sit quietly if you need a teachers attention and they'll see you and come over to answer your questions, concerns or help you get into a posture.
A Mysore class can seem confusing; like everyone is just doing their own thing or are doing random postures. But once you understand the basic structure of the series, it starts to make sense. With a little patience and commitment, you will be amazed at how quickly you can learn to do yoga as a self practice.
Ashtanga Short Form
All Level Vinyasa
Vinyasa / Yin
Self Myofascial Release
Self Myofascial Release
Ashtanga Primary Series, 90 minutes
Ashtanga Second Series, 90 minutes
All Level Vinyasa
Self Myofascial Release
Yin(especially those needing to cross train due to their high intensity training)
First Time $10
Drop In $16
10 Visit Card $140
1 Month Unlimited $125
Automated Monthly Unlimited $85 --6 month minimum commitment (available under the contract tab in online store)
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