CLASS SCHEDULE
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY |
9-10:30am
YIN
YOGA
(All Levels)
Arla Larson
|
|
|
|
|
9-10:30am
HOT
VINYASA
(Strong)
Rita Pendergast
|
|
|
10-11:30am
YOGA
BASICS
DROP-IN
(Beginners)
Deva Parnell
|
10-11:30am
KRIPALU
YOGA
(All Levels)
Anita Sanci
|
|
10-11:30am
KRIPALU
YOGA
(All Levels)
Deva Parnell
|
11-12:30am
KRIPALU
YOGA
(Gentle)
Hugh White
|
|
5:30-7pm
VINYASA
(Strong)
Eryn Boudreau
|
5:30-6:20pm
TIBETAN
BUDDHIST
PHILOSOPHY
(Donation Only)
Christopher Baxter
WILL RESUME
7/29
|
6:30-8pm
KRIPALU
YOGA
(All Levels)
Anita Sanci
|
6:30-8pm
YOGA
BASICS
(Beginners)
Suzanne Tonkinson
NEXT 8-CLASS SERIES
BEGINS
7/24 |
|
|
|
|
6:30-8pm
ATMA
YOGA
(All Levels)
Christopher Baxter
|
|
6:30-8pm
YOGA
BASICS 2
(Intermediate)
Anita Sanci
NEXT 8-CLASS SERIES
BEGINS 7/24
|
|
|
|
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY |
DOWNLOAD
REGISTRATION FORM
|
|
Single Class
- $15
Six-Class Pass - $78
Unlimited Monthly -
$98
Discounts
are available for students, seniors and families.
To Register Call:
(904)
824-7454
Class
Descriptions
|
"Excellent. 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 fullest expression.
I don't have to be
perfect. I accept where I am."
-Virginia
Aldrich, Physician Assistan
|
|
WORKSHOPS & EVENTS
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.
- 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 bottled
water.
- 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
cell phones.
- 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.
- Make
room 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.
- Stay
until the end of class. Yoga is a holistic practice. Exercise
increases heart rate and bood 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.
CREATE
A SAFE PRACTICE
- 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
posture.
- 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 vulnerable joints.
- Herniated or
Degenerative Disc Diseases: Practice slowly and carefully.
Maintain extended spine in forward bends and spinal twists.
- Osteoporosis:
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 joint.
- 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 breath).
- 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
inversions.
- Diarrhea, Hiatal
Hernia, Heartburn, Ulcers: Avoid kapalabhati, abdominal pumping
and
inversions.
- 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.
|
|
