Yoga Center of Minneapolis Magazine

Yoga Center of Minneapolis

July-Sept 2012 Magazine

Celebrating 11 Years!

Class Schedules & Workshops

Yoga Study Corner, Upcoming Events...

Finding Your EnergyInterview with

Christy Burnette

Off the Mat: Coping with Change

Summer Smoothies

Yoga Music Summer Playlist

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 July-Sept 2012

SUMMER YOGA

This quarterly

publication is

assembled by the Yoga

Center of Minneapolis

staff and community.

Our studios are

located on the west

edge of downtown

Minneapolis near

the Twin’s Stadium

(212 3rd Ave N. #205)

and between Lake

Calhoun and Hwy 100

(4200 Minnetonka Blvd).

A special thanks

to those who have

contributed their

talents to this

publication. If you

are interested in

contributing ideas or

articles, please email

register@

yogacentermpls.com.

On the CoverA double congratulations is in order to our cover model, Bethany Connelly,

yoga teacher and Advanced (500-hour) Teacher Trainee. Bethany recently

found out she is pregnant with twins! (Must have been all that yoga so close

to the stadium.) Change seems to be in the air this year, and the teachers

of YCM are here to provide you with yoga and resources to navigate the

changes and challenges of your life, as well as keep you healthy and glowing

all summer. A big thank you to our cover photographer Greg Morrill,

recently back in the Twin Cities after a West Coast sabatical.

TABLE OF COnTEnTSYOUR YOGA JOURNEY Getting Started Class Passes & Free Class Opportunities............................................... Personal Yogi Consultation............................................................... Class Categories and Descriptions....................................................... Class Level, Sweat Factor.................................................................

Entry Level Practices Beginner Class Descriptions and Session Dates...................................

Continuing Practices View the Drop-in Class Schedule online at www.yogacentermpls.com Workshops and Class Series...............................................................

Deepening Your Journey Kids Yoga Summer Camps................................................................ Specialty Programs & Teacher Trainings, Visiting Instructors....................... 230 and 500 Hour Yoga Teacher Trainings..............................................

FEATURED ARTICLES Christy Burnette Interview...................................................................................... Music Guru Summer Playlist.................................................................................... Off the Mat: Coping With Change............................................................................ Finding Your Energy............................................................................................. A Yogi’s Kitchen: Summer Smoothies......................................................................... Stories From the Mat: Growing Through Grief............................................................. Yoga Study Corner and Coupons...............................................................................

3344

5-6

7-21

2222-27

28

29-3030

31-3233-3435-36

3738

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 July-Sept 2012 2

Director’s NoteSummer is an amazing time for change

and transformation. While the sun is

shining we feel motivated to shed that

which we do not need and somehow

feel clearer about our intentions and

purpose. What a wonderful gift

it is for me to see so many of

you walk in wide-eyed for your

first ABC class, watch so many

transformations, and hear your

amazing stories. Thank you all for

trusting us to be a part of your

continued transformations!

- Namaste, Jennifer GrayYCM Owner & Director


Meet with one of our teachers to create a program of wellness services that is right for you utilizing YCM classes, workshops, programs and Dharma Wellness services. Each student’s needs are unique and we wish to help you find the path to achieving your goals in a manner that feels good, is affordable, and fits into your schedule. Call to schedule a Personal Yogi Consultation at either studio location. If you prefer, you may consult by phone. We request a $25 deposit at the time of your consult, which will be applied toward your first class passes, workshops, or intensives.

New to Yoga? For those of you who are just beginning, your first consultation will be spent determining your needs, goals, physical limitations, desires and experience to help place you in a class and/or recommend wellness services that are a best fit. Once you begin your classes or services, your Personal Yogi will follow up with you to answer any questions.

Have Yoga Experience? Take advantage of a consultation to determine how to deepen or create a consistent practice, weave wellness services and in-depth workshops into your practice, and explore other yoga opportunities.

Pregnant? YCM offers a variety of services and classes to help make this special time in your life meaningful, comfortable and help you to bring a calm state of mind to the birthing room. Your yogi consultant will help you design a program to support you in a yogic fashion during your pregnancy. We look forward to getting to know you!

Personal Yogi ConsultationsHelping you define your personal wellness needs, goals, and options

NEW STUDENT DEALS METRO AREA RESIDENTS new to the Yoga Center of Minneapolis have the option of purchasing a $25 One-Week Unlimited Drop-in Pass at their first class.

Single Class: $17 4 Class Pass: $64 6 Class Pass: $9612 Class Pass: $16924 Class Pass: $29936 Class Pass: $4148 for 88!* Pass: 8 classes for $88 (*1-month expiration, membership not applicable)

Student/Senior Single: $13 Student/Senior: 6 Class Pass $69 (Seniors=65+ / Student= a college/trade school student with current ID paying for own classes.)

CLASS PASSES Use at either Studio. Class passes expire 3 months from date of first use unless you are a member.

Yogi Rewards Did you know you can earn free class passes? Through

the ‘Refer a Friend’ and the ‘Frequent Yogi Card’

programs you can earn free classes and vouchers to

apply toward retail purchases. Visit the website under

Class Info > Yogi Rewards for details on how to get started!

YEARLY MEMBERSHIP: $50 + tax All pass expiration dates will be waived for ONE

YEAR from the membership start date. Receive 10% discount on all retail plus access to studio space for

personal practice when available. See web for full list of benefits!


GETTI

NG

STAR

TED

Experience LevelPregistration required for beginner sessions. Register online or call 612.436.4700.

Level 1/2: For those who have some yoga experience and are still working on gaining flexibility and need help learning how to modify poses for their bodies.

Level 2: For intermediates who have yoga experience and are ready for more challenging poses, pace, and concepts. For those who know how to and willingly will modify poses to suit their experience level and comfort.

Level 2/3: For yogis who are intermediates and up who are able to safely work into backbends & inversions such

as Bridge Pose and Headstand.

Vinyasa Vinyasa-based classes link breath and movement for a moving meditation. Poses are generally held for a shorter period of time so that transitions may become part of the poses themselves. This allows for more poses to be practiced during a class. Generally, our vinyasa classes are more rigorous than what we term ‘hatha’ classes and may involve sun salutations. AshtangaDharmaJivamuktiSlow FlowVinyasa

HathaOur hatha-based classes generally involve holding the poses for a longer period of time to allow for more exploration of breath within a pose. This allows more time for focus on alignment. Aerial YogaBig A#%! YogaHatha FlowKundalini Mi-anYin Yoga RestorativeTwilight YogaYoga for FlexibilityYoga for Back Strength

Tantric yoga is the original yoga of ancient India in which all other styles of yoga are rooted. Tantra literally translates to “extend beyond all limitations.” Tantra class pays special attention to the whole person and works to intentionally help you move energy in a productive and clear direction, detoxify your body and mind, build your inner fire and through sequences that are both dynamic (repetitive and moving) and static (still), and help you create space and strength in your physical body while you gain a better sense of clarity and peace of mind. Pranayama (breath work) is the cornerstone of the practice.

ANU...SHTANGA..MUKTI...ASANAAAAA?!

CLASS STYLES DECRYPTEDAlthough “Hatha Yoga” technically encompasses all physical practices of yoga, over time the yoga tree has sprouted many physical variations. YCM welcomes all styles of yoga, so in order to help you find your best fit, we loosely categorize the styles we offer so even if you’re not familiar with the specific tradition or practice, you will have a better sense of what to expect in class. Specific class descriptions are available online.

DROP-IN CLASS SCHEDULE?Our weekly class schedule can be found at www.YogaCenterMpls.com.By checking the schedule online, you see up-to-date changes and substitute teachers. You can also purchase class passes and reserve your spot in class. If paper is still your preference, pick up a print schedule at either studio or print from our website.


Call or check online for updated session dates. Register online or call 612.436.4700

Absolute Beginner Class (4-week series $50)

The Absolute Beginner Class is for those new to yoga, and meets once each week for 4 weeks. This class will provide you with the tools to get started: yoga classes, fundamentals of yoga asana (poses), pranayama (breath work), and answers to your questions on the various forms of yoga or your personal practice. Whether you are coming to get in better physical condition or simply stop the chaos of your mind, there is a style of yoga that is right for you. Therefore, at the end of the four-week series, you will have the opportunity to consult with your instructor about your personal goals and choose the next yoga class(es) that will move you toward these goals.

Mondays 11:15am - 12:15pm SLP Studio (7/9-7/30) (8/6-8/27) (9/10-10/1) Amanda WhisnerMondays 7:30 - 8:45pm SLP Studio (7/23-8/13) (8/20-9/17) Amanda WhisnerTuesdays 7:30 - 8:45pm MPLS Studio (7/31-8/21) (8/28-9/18) Deirdre MurnaneWednesday 8:00 - 9:15am SLP Studio (7/11-8/1) (8/15-9/5) Moya MathewsThursdays 5:00 - 6:00pm MPLS Studio (7/26-8/16) (8/23-9/13) Amanda WhisnerThursdays 6:15 - 7:20pm SLP Studio (7/12-8/2) (8/9-8/30) (9/6-9/27) Angie ViehmanSaturday 9:30 - 10:30am MPLS Studio (8/4-8/25) (9/8-9/29) Amanda WhisnerSundays 9:30 - 10:45am SLP Studio (7/22-8/12) (8/19-9/16) Theresa HutchSundays 4:00 - 5:00pm SLP Studio (7/22-8/19) (8/26-9/23) Tara C. Sherman

Beginning Hatha Yoga (6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

This 6-week class is for all beginners and anyone wishing to deepen their foundational knowledge of Hatha Yoga. Each class will help you to develop a safe understanding of basic yoga postures, their benefits and help you build confidence to move to the next level.

Mondays 6:15 - 7:30pm MPLS Studio (7/9-8/13) (8/20-10/1) Jennifer Davis Thursdays 7:30 - 8:45pm SLP Studio (7/12-8/16) (8/23-9/27) Theresa HutchSundays 11:30am - 12:45pm MPLS Studio (7/22-9/9) (9/16-10/28) Deirdre Murnane

Beginning Big A#%! Yoga (6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class) This fun, challenging, and inspiring class is designed especially for bigger women and men who want to begin yoga but want to do it in a setting where everyone is similar in size and shape. Instructor and YCM owner Jennifer Gray (a Big A#%!™ graduate herself) and others will help all students find yoga poses that work for their current body type and create a beneficial yoga practice for all. In this class you will create a body mind connection, learn yoga poses that strengthen and tone, gain trust and find enjoyment in moving your body, and laugh and have fun!! Big A#%!™ yoga does not focus on losing weight and how you should look. This class strives to help you build self-trust and learn to reconnect and enjoy your body again. We call it Big A#%!™ Yoga so that everyone knows they are coming to a place where they can laugh and be comfortable with who they are. Any other name just wouldn’t be as fun! See web for more details and a note on physical limitations.

Tuesdays 7:30-8:45pm SLP Studio (6/26-8/7) (8/14-9/18) Steph Narveson Wednesdays 11:15am- 12:30pm SLP Studio (6/27-8/8) (8/15-9/19) Steph Narveson Saturdays 10:30 - 11:45am MPLS Studio (6/23-8/4) (8/11-9/22) Celia McCoy

BEGINNING YOGA CLASSESIf classes are not full, drop-ins may be allowed.

Call the studio at 612.436.4700 to check availability.


Beginning Vinyasa Yoga (6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

If you love the idea of a flowing, moving, yoga practice, this six-week session is for you! Classes will start with the fundamental ideas of link-ing breath and movement, developing awareness of Ujjayi Pranayama and other breathwork. We will go in-depth with the core poses of Surya Namaskara - the traditional Ashtanga sequencing, as well as other variations of Sun Salutations, and learn modifications for the different poses. In the following weeks we will learn how to move through standing and seated sequences, focusing on the alignment and technique needed to safely practice Vinyasa styles of yoga. Upon completion of the workshop, students will feel confident to attend mixed level Vinyasa classes and be able to work within their own limitations and potential. Mondays 6:00 - 7:15pm SLP Studio (7/2-8/6) (8/13-9/24) Amanda Whisner

Beginning Ashtanga Yoga (6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

This six-week Beginning Ashtanga class is for anyone and everyone who is seeking to learn more about the fundamentals of the Ashtanga primary series. All levels are welcome to attend this workshop. If you love Vinyasa or are looking to learn more about how to safely practice in a more rigorous vinyasa style class - this six-week session is for you! In this workshop we will explore the great tradition of Ashtanga Yoga and how to put it into practice. New yoga students will learn how to attend any Ashtanga yoga or Vinyasa yoga class and work within their own limitations and potential. We’ll start with the core poses of Surya Namaskara then move on to the essential standing sequence. In later weeks we will address the seated sequence, proper breathing and pelvic awareness (bandhas), the history of ashtanga and philosophy. Tuesdays 9:00 - 10:15am SLP Studio (6/19-7/31) (8/7-9/11) Emily Bauernfeind

GETTI

NG

STAR

TED

Come prepared for class:If you are new to the Yoga Center of Minneapolis, • please arrive 15 min early to fill out a New Student FormWear comfortable clothing to stretch easily.• Yoga is best practiced with bare feet and on an empty stomach. (Avoid eating 1-2 hours beforehand.)• Avoid wearing perfumes, colognes, etc. or smoking cigarettes before class.• We encourage students to bring their own yoga mats, but we do provide free loaner mats and props (also available • for purchase at either studio).Inform your instructor if you have injuries, are pregnant, or have any medical conditions that may require • caution.Silence cell phones while at the studio. (You may leave your cell phone with the desk attendant if•

you are expecting an important call.)

212 3rd Ave. N. - Suite 205Minneapolis, MN 55401

FREE PARKING on NON-TWINS GAME DAYS: M-F before 8am or after 4pm, and weekends.

Colonial Warehouse Lot is located behind the building and accessed from Washington Ave.

Street meters available ($.50/hr -$1.00/hr.)

4200 Minnetonka Blvd.St. Louis Park, MN 55416

Located between Hwy 100 and Lake Calhoun on Minnetonka Blvd. FREE PARKING in the lot behind the studio and on the street.

SLP STUDIOMPLS STUDIO

Register online, or if you are unsure which class is appropriate, call us at 612.436.4700.


JULY Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

4-Week Beginning Aerial Yoga with Becky Stella Location: St. Louis ParkMon Date: 7/2/2012 - 7/23/2012 From: 7:30 PM - 8:45 PMUnnata® Aerial Yoga combines traditional mat yoga with postures aided by a fabric sling. With the help of gravity and the fabric, we explore poses without compression of the joints and spine, easing in to the sling at your own level of comfort. No aerial experience necessary, but yoga experience strongly recommended. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric. If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost: $100

JAI Prenatal Yoga for Birthing - for moms and their birth partners! with Jennifer Gray Location: St. Louis ParkSat Date: 7/7/2012 From: 1:00 PM - 4:00 PMDuring this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will receive a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated birth, as well as those who are open to pain medication. $90 per couple.

Intro to Aerial Yoga with Becky Stella Location: St. Louis ParkSat Date: 7/7/2012 From: 1:30 PM - 3:30 PMCome hang out! Unnata® Aerial Yoga combines traditional mat yoga with postures assisted by a soft, fabric sling. Unnata® Aerial yoga allows you to practice poses without compression of the joints and spine. We will explore poses on and off the sling to find a more vibrant expression of each pose, at your own level of comfort. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost $40

Kundalini Yoga and Your Aura with Nicole Nardone Location: St. Louis ParkSun Date: 7/8/2012 From: 1:00 PM - 3:00 PMAn expanded and healthy aura makes you feel strong and protected. It can also help maintain good boundaries on every level. This is a great workshop for anyone working in any service industry (teachers, healers, social workers, health workers, etc) who often feel depleted or drained. It is also helpful for those that are particularly sensitive to energy. We’ll explore the different subtle yogic bodies as they are understood through Kundalini Yoga. When these more subtle energy bodies are strong, we radiate our truth, we attract, uplift, and heal simply by our presence. We’ll practice asana, pranayama, meditations, chants, and more to get you feeling strong and bright. Cost: $40

Aerial Yoga: Creating a Flexible Spine with Becky Stella Location: St. Louis ParkSun Date: 7/8/2012 From: 3:30 PM - 5:30 PMNo previous Aerial experience required. In this workshop we will use Aerial Yoga (using a fabric sling) to help open tight areas of the torso and unwind the fascia in the back. Looking to find a deeper, freer backbend? Just hoping to ease your low back pain? Wherever you are working from, these two hours will help you create new space and understanding in your torso and begin


CONT

INUIN

G

PRAC

TICE

S

to experience the wholeness and joy of a free-flowing backbend, whatever your flexibility level. Please wear sleeves that fully cover your underarms. If you have a spinal condition or injury, please consult your physician before registering. Cost: $40

Developing an Inversion Practice: 6-Week Series with Naomi Hollingsworth Location: St. Louis ParkSun Date: 7/8/2012 - 8/12/2012 From: 7:00 PM - 8:15 PMHave you ever wanted (and needed) more than the few minutes in a class to learn a headstand or handstand? Inversions such as headstand, handstand and forearm balance take time, patience and mindful practice to develop. In this series we will safely and effectively stretch and strengthen the body to advance towards inversions, and bring deeper awareness to breath, drishti and bandas. Learn a variety of modifications and the necessary range of motion within the joints of the body for safe inversion work. See web for full description. Cost: $96

Yoga Nidra with Singing Bowls with Leah Golberstein Location: St. Louis ParkTue Date: 7/10/2012 From: 6:00 PM - 6:45 PMQuiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of conscious sleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of yogic sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17 (or class pass) Pre-registration required.

Stand Up Paddleboard(SUP) Yoga with Scott Beesley Location: St. Louis ParkWed Date: 7/11/2012 From: 6:00 PM - 7:30 PMSteadiness and comfort of both body and mind are benefits of regular yoga practice. Take your practice off the mat and onto open water! Learn to cultivate that physical and spiritual steadiness on the inherently unsteady surface of a stand up paddleboard (SUP). SUP yoga has taken the coasts by storm in the last couple years. Come see what the buzz is about right here in Minneapolis. Pre-reqs: Practitioners should come with an open mind, one year of yoga experience, and the ability to swim (or at least not sink). No SUP experience necessary. Dress to get wet. Minimum enrollment 7, max 10 so enroll soon! Cost: $75 (includes board rental courtesy of MN Stand Up Paddle and Sail) Class held at Lake Calhoun in Minneapolis; further details provided after registration.

Personal Practice Development Series™ with Michelle Pietrzak-Wegner Location: St. Louis ParkWed Date: 7/11/2012 - 8/1/2012 From: 6:00 PM - 7:15 PMWhether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100

Intro to Thai Yoga Bodywork with Angie Viehman Location: St. Louis ParkSat Date: 7/14/2012 From: 1:00 PM - 4:00 PMThis workshop will provide a great foundation in understanding the benefits, philosophy and history of Thai Yoga Bodywork. You’ll learn basic massage techniques for the entire body to share with current massage clients, family and friends. This workshop is recommended but not required for those planning on registering for those interested in the Level 1 Training. Each student will have an opportunity to give and receive the techniques. All levels welcome. No experience necessary. Cost: $55

Mi-an Yoga Workshopwith Monique Maxwell Location: St. Louis ParkSat Date: 7/14/2012 From: 1:15 PM - 3:15 PMSee web for description. Cost: $40

Yoga at the Lake with Holly Schramm Location: St. Louis ParkTue Date: 7/17/2012 From: 5:00 PM - 6:00 PMJoin us for a summer afternoon vinyasa class with a view of beautiful Lake Calhoun. Class will be held at the grassy field bounded by W. Calhoun Blvd. and W. Calhoun Parkway, near the parking lot of the Synico building off Excelsior Blvd. (The area across Excelsior from Chipotle/Noodles and Co; http://goo.gl/maps/cGSB.) Added bonus! If you want, you can choose to stay after class for a free game of pick-up softball. The group has been meeting for over 20 years and loves players of all abilities. (This game is independent of YCM, and has no affiliation with the studio besides our lovely teacher Holly Schramm). Class will not be held in case of rain - please check online or call the studio if weather appears inclement. Cost: $17 drop-in, or use your class pass. Please sign up in advance, or cash only at the lake. If using a class pass, sign up via the class schedule.

Stand Up Paddleboard (SUP) Yoga with Scott Beesley Location: St. Louis ParkWed Date: 7/18/2012 From: 6:00 PM - 7:30 PMSteadiness and comfort of both body and mind are benefits of regular yoga practice. Take your practice off the mat and onto open water! Learn to cultivate that physical and spiritual steadiness on the inherently unsteady surface of a stand up paddleboard (SUP). SUP yoga has taken the coasts by storm in the last couple years. Come see what the buzz is about right here in Minneapolis.Pre-reqs: Practitioners should come with an open mind, one year of yoga experience, and the ability to swim (or at least the ability to not sink). No SUP experience is necessary. Please dress to get wet! Class is limited to 10 people, with a minimum enrollment of 7 to make it happen, so enroll soon! Cost: $75 (includes board rental courtesy of Minnesota Stand Up Paddle and Sail) Class will be held at Lake Calhoun in Minneapolis, further details provided after registration.

Ashtanga Workshop with Holly Schramm Location: St. Louis ParkThu Date: 7/19/2012 From: 6:00 PM - 8:00 PM “The Second Half” - Working through the seated poses, the twists, the binds and the inversions. See web for full description. Cost: $40

6-Week Yoga Nidra with Kevin Kortan Location: St. Louis ParkFri Date: 7/20/2012 - 8/24/2012 From: 11:00 AM - 12:00 PMYoga Nidra is an ancient form of yogic meditation that induces deep relaxation throughout your entire body and mind and enables you to eliminate stress and resolve personal problems and trauma. It neutralizes anxiety, fear, anger, depression and insomnia. It teaches you how to enter deep meditation, and in its ultimate form, Yoga Nidra helps you unravel the mystery of life and answer the questions, “Who am I?” and “What is enlightenment?” Kevin teaches a modern adaptation of Yoga Nidra, also called iRest®, developed by his main Yoga Nidra teacher, Richard Miller. Yoga Nidra helps you break free of self-limiting patterns, emotions and beliefs so that you may live a contented life, free of conflict, anxiety and suffering. These classes begin with some gentle, mindful movements and segue into the practice of Yoga Nidra. See web for full description. Cost: $120

JULY Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!


Advanced Asana - Arm Balances with Naomi Hollingsworth Location: St. Louis ParkFri Date: 7/20/2012 From: 6:00 PM - 8:00 PMCome and be playful as we work to break down the steps to move safely into a number of different arm balance yoga asanas. Learn to move step-by-step into and out of Bakasana (Crow Pose), Parsva Bakasana (Side Crow Pose), Astavakrasana (Eight-Angle Pose), Eka Pada Koundinyasana (“Fallen-Angel Pose”), Tittibasana (Fire-Fly Pose) and a bunch of other fun options! We will also explore the art of moving from one arm balance into another. Some yoga experience required. Cost: $40

4-Week Intro to the Chakras with Coleen Elwood Location: St. Louis ParkSat Date: (7/21-8/25) skip 8/4 & 8/11 From: 10:30 AM - 11:55 AMWithin the body there are 7 focal points of energy and information known as Chakras. These spinning wheels of radiant energy are influenced by the emotional, physical, mental and spiritual bodies. Found in almost every system but the West, as we come to understand them, we deepen our awareness and ultimately come into Harmony. These centers of spiritual consciousness are constantly changing as we are. Come learn practical tools and techniques to bring yourself back in to balance and nourish peace within. A 4 week personal practice development series designed for anyone on the path of transformation. Classes include discussion, meditation, mudra, mantra to release blocks and strengthen these gateways. Cost: $100

Abs Workshop with Ted Roseen Location: St. Louis ParkSat Date: 7/21/2012 From: 1:15 PM - 3:15 PMLearn to move from your core as you embrace and strengthen your abdominal muscles. Most of us tend to overuse our back muscles, which can leave us with underdeveloped core muscles and even sore backs. Start by becoming aware of your center of power with isolated movements and continue integrating the abs through a vinyasa class. We will also focus on important counter poses to release tension in our bellies and even increase the flexibility of our midsection. Cost $40.

Intro to Evolutionary Yoga™ with Kevin Kortan Location: St. Louis ParkSat Date: 7/21/2012 From: 1:30 PM - 4:00 PMSuppose you could take advantage of the wisdom of the ages, and the best methods of today, all in one yoga class? You can! Connect your breath to your body and mind, as well as to the bodies and minds of wise ancient yogis, and contemporary somatic geniuses with Kevin Kortan’s Evolutionary Yoga™. In the lineage of T. Krishnamacharya & T.K.V. Desikachar, Kevin’s breath-centric classes are guided by the principle of viniyoga – “the appropriate application of asana, vinyasa, pranayama, mantra and meditation respecting the individual”. Each class examines a theme in depth (for example: side bending, balancing, sound or mantra in asana, deep relaxation, vigor & strength). “I find that because of Kevin’s approach, I’m able to do postures that I haven’t been able to do previously. It’s great! After Kevin’s classes, I feel so loving. That’s why I keep coming back.” -Marjorie Huebner, Rosen Method Bodyworker & Movement Teacher. See web for full description. Cost: $45

4-Week Beginning Aerial Yogawith Becky Stella Location: St. Louis ParkSun Date: 7/22/2012 - 8/12/12 From: 4:00 PM - 5:15 PMUnnata® Aerial Yoga combines traditional mat yoga with postures assisted by a soft, fabric sling. See p. 7 for full description. Cost: $100

Preventing Common Yoga Injuries with Sarah Jane Wroblewski Location: St. Louis ParkSun Date: 7/22/2012 From: 6:00 PM - 8:00 PMMany factors contribute to the safe practice of yoga asana. In this two hour workshop, we will explore how to be aware and prepare the body for movement through commonly overworked or misaligned poses. Common yoga injuries can affect the muscles, tendons and bursa, ligaments and vertebral disks. Pattern, habit and what feels familiar to the body can put even the most seasoned practitioner at risk to injury during practice. Come to this workshop to find a new way to approach your body, its limitations and strengths and insure a long and healthy practice. Open to all levels of practitioners. Cost: $40

CONT

INUIN

G

PRAC

TICE

S


6-Week Evolutionary Yoga™ with Kevin Kortan Location: St. Louis ParkTue Date: 7/24/2012 - 8/28/2012 From: 9:00 AM - 10:15 AMSuppose you could take advantage of the wisdom of the ages, and the best methods of today, all in one yoga class? You can! Connect your breath to your body and mind, as well as to the bodies and minds of wise ancient yogis, and contemporary somatic geniuses with Kevin Kortan’s Evolutionary Yoga™. In the lineage of T. Krishnamacharya & T.K.V. Desikachar, Kevin’s breath-centric classes are guided by the principle of viniyoga – “the appropriate application of asana, vinyasa, pranayama, mantra and meditation respecting the individual”. Each class examines a theme in depth (for example: side bending, balancing, sound or mantra in asana, deep relaxation, vigor & strength). “I find that because of Kevin’s approach, I’m able to do postures that I haven’t been able to do previously. It’s great! After Kevin’s classes, I feel so loving. That’s why I keep coming back.” -Marjorie Huebner, Rosen Method Bodyworker & Movement Teacher. See web for full description. Cost: $120

Thai Stretch Class with Angie Viehman Location: St. Louis ParkTue Date: 7/24/2012 From: 6:00 PM - 7:30 PMIn this special 1.5-hour class Yoga Instructor and Thai Massage Therapist, Angie Viehman along with several Yoga Teacher Trainees, will stretch and move you into deep relaxation. We’ll combine yoga poses with deep Thai Massage style stretches and adjustments to bring you into complete balance. Pre-registration is encouraged to secure your spot! Cost: $17 Drop-in, or sign up using your class pass by going to the class schedule.

4-Week Kundalini Yoga Intensive with Nicole Nardone Location: St. Louis ParkThu Date: 7/26/2012 - 8/16/2012 From: 7:30 PM - 8:45 PMA four week series open to new & old students of Kundalini Yoga. We’ll cover the basics of this practice over the course of four weeks, and also delve into the deeper philosophy, techniques, and benefits of this beautiful practice: “Kundalini Yoga can help relieve stress, anxiety, depression, insomnia, back pain, past trauma and current drama!” It blends dynamic movement with held postures, breath techniques, deep relaxation, meditation, mudras (hand positions), and mantras (chanting). Expect fun surprises in Kundalini Yoga class as sets vary and can contain everything from aerobic, strength-training to singing and dancing to quiet, introspective meditation. Often called the “yoga of awareness”, it encourages self-acceptance whatever your fitness level. Kundalini yoga is fun and incredibly efficient, challenging yet “doable” for practically everyone! It can be used to break through old patterns, elevate the spirit, increase endurance, cleanse the mind, heal the body, and increase energy. The three goals of Kundalini Yoga are health, happiness, and spiritual progress. Drop ins are welcome to students with some Kundalini Yoga experience. No experience necessary to attend the full series. Cost: $64

Personal Practice Development Series™ with Rachel Hiltsley Location: MPLSSat Date: 7/28/2012 - 8/18/2012 From: 12:00 PM - 1:15 PMThe four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. See p.8 for description. Cost: $100

Embracing the Fire Element with Yin & Yang Yoga with Michelle Pietrzak-Wegner Location: St. Louis ParkSat Date: 7/28/2012 From: 1:15 PM - 3:15 PMThe Chinese Element: Fire represents the season of Summer. It’s energy is passionate, joyful, playful, and humorous. Fire is the spark of life!

JULY-AUG Workshops & Series See web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!


CONT

INUIN

G

PRAC

TICE

S


Experience a yin (deep stillness) and yang (fluid movement) practice meant to stimulate the heart & pericardium meridians. Participants will walk away invigorated, energized and ready to play in the summer sun! Cost: $40

Chaturanga Challenge with Moya Mathews Location: St. Louis ParkSat Date: 7/28/2012 From: 1:30 PM - 3:30 PMBreak down the postures of sun salutations before they break you down! Like all asana, chaturanga and the postures of sun salutations must be practiced mindfully and with care. If not, rather than creating strength, agility, balance and good health they have the potential to wreak havoc on our aging bodies, and we are all aging! We’ll break down the components of sun salutations and explore how the poses of the classical surya namaskara A and B provide a blueprint for more complex forward bends, back bends, inversions and twists. Cost: $40

Family Yoga with Angela Wethor Location: St. Louis ParkSat Date: 7/28/2012 From: 3:00 PM - 3:45 PMYoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $17 for 1 adult 1 child, $7 per additional person

Aerial Yoga: Restorative Workshop with Becky Stella Location: St. Louis ParkMon Date: 7/30/2012 From: 7:00 PM - 9:00 PMIn this workshop the fabric slings are lowered to a foot off the ground. We’ll combine the gentle, nourishing movement of the sling with the stability of the floor, along with mat poses and breath work that encourage circulation and deeper awareness in the body. Mudra and mantra (optional) are woven throughout the practice. Open to all levels. Cost: $40

Intro to Acro Yoga with Caitlin Cook-Isaacson Location: St. Louis ParkTue Date: 7/31/2012 From: 6:00 PM - 7:30 PMLearn the basics of flying and basing! Acro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. Cost: $25

Yoga for Transformation 7-Week Weekly Classes with Jennifer Gray Location: St. Louis ParkThu Date: 8/2/2012 - 9/13/2012 From: 7:00 AM - 8:15 AMThese weekly classes are for those who have ever taken Yoga For Transformation or Detox Week and wish to continue their work with these practices. In this weekly class we will continue our to deepen out practices with pranayama, detoxification , the power of sound and space creation in the physical body. This class will need a minimum of 10 preregistered students to run and due to the size of our “Transformation/Detox Alumni” population, preregistration for 6 of the 7 weeks will be necessary, those who attend the first six classes will get the 7th free! So register early and be sure to join us as winter falls upon us for these great heat building practices! Cost: $96

4-Week Yoga for Joints and Glands with Crystal Hanson Location: St. Louis ParkThu Date: 8/2/2012 - 8/23/2012 From: 6:00 PM - 7:15 PMBy increasing the circulation to various parts of our bodies, especially the joints and glands, we begin to re-establish balance and harmony throughout the entire body. This workshop will allow you to practice joint and gland exercises based on those taught by Swami Rama, founder of the Himalayan International Institute. These very gentle exercises will be paired with breathing exercises (pranayama) to be practiced by anyone, no prior Yoga experience necessary. EVERY BODY will benefit. Cost: $64


Intro to Aerial Yoga with Becky Stella Location: St. Louis ParkFri Date: 8/3/2012 From: 6:30 PM - 8:30 PMMat postures with postures assisted by a fabric sling. See p.7 for description. Cost $40

Yoga for Runners and Bicyclists with Ted Roseen Location: St. Louis ParkSat Date: 8/4/2012 From: 1:15 PM - 3:15 PMAre you the type of person who feels compelled by the open road? Do you find your zen as you traverse along paths and trails, getting into your groove as you move your body through space? Although we love to push ourselves to find more endurance and strength through activities like biking and running, these repetitive motion activities can often take their toll on muscles, tendons and skeletons without our being aware. Join Ted - distance runner extraordinaire! - as he helps guide you through yoga techniques to give you flexibility, stability, and alignment to improve your favorite athletic past-times. Cost: $40

Jivamukti Workshop with Rachel Hiltsley Location: MPLSSat Date: 8/4/2012 From: 2:00 PM - 4:00 PMSee web for description. Cost: $40

230-Hour Yoga Study Informational Open House with Jennifer Gray Location: MPLSSun Date: 8/5/2012 From: 5:00 PM - 6:30 PMCurious about Yoga Study? Whether you want to teach or are simply interested in deepening your knowledge of yoga philosophy and asana, join us at the Studio to meet our staff, participate in Q & A, and check out our studio. Program Director Jennifer Gray will be speaking. Free parking is available in Colonial Warehouse lot behind the studio (downtown) or in the lot off Inglewood (St. Louis Park) - Please note location! Please click to reserve a spot at this event or call 612.436.4700.

Women’s Self-Defense Seminar with Christoph Noetzli Location: St. Louis ParkSun Date: 8/5/2012 From: 6:00 PM - 8:00 PMCome learn simple, powerful techniques that will have you in control of any self defense situation. Using the proven techniques of Japanese Jiu-Jitsu, you will learn that defending yourself is easy! Jiu-jitsu literally means the ‘gentle art’ - and you will see that it is gentle on you and not the attacker. Using leverage, basic strikes, and a variety of easy-to-learn techniques, you will find that you can negate any attacker. The beauty in Jiu-Jitsu is that your size and strength do not matter. Learn to understand the mental and physical aspects of the most common attacks on women. We will cover scenarios from the casual encounter all the way to a full on assault. The topic is serious, but the learning is fun! Seminars are taught in a very relaxed atmosphere. Sensei Christoph has been training in Jiu-Jitsu for twenty years. He has taught seminars in both Boston and the Twin Cities since 1999. Cost: $40

Beginning Ashtanga with Emily Bauernfeind Location: St. Louis ParkTue Date: 8/7/2012 - 9/11/2012 From: 9:00 AM - 10:15 AMThis six-week Beginning Ashtanga class is for anyone and everyone who is seeking to learn more about the fundamentals of the Ashtanga primary series. All levels are welcome to attend this workshop. If you love Vinyasa or are looking to learn more about how to safely practice in a more rigorous vinyasa style class - this six-week session is for you! In this workshop we will explore the great tradition of Ashtanga Yoga and how to put it into practice. New yoga students will learn how to attend any Ashtanga yoga or Vinyasa yoga class and work within their

AUG Workshops & Series See web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

CONT

INUIN

G

PRAC

TICE

S


own limitations and potential. We’ll start with the core poses of Surya Namaskara then move on to the essential standing sequence. In later weeks we will address the seated sequence, proper breathing and pelvic awareness (bandhas), the history of ashtanga and philosophy. Cost: $96 ($90 for students completing the Abs. Beginner Class).

Self-Care Shiatsu for Pain Relief with Paul Cherba Location: St. Louis ParkWed Date: 8/8/2012 From: 6:00 PM - 8:00 PMWho doesn’t feel pain somewhere? Bring your pain and any questions and we will laugh as we discover how to connect our breath to movement and touch. We will learn to use finger pressure, stretching and balls (supplied) to help stimulate and move the stuck energy (Chi) in our bodies. We will discuss and learn to massage, hold or stretch 12-20 key points along the Shiatsu meridians as we discuss their flow. Points for migraines, neck pain, back pain, shoulder pain, digestive pains and any other pains you might have. We will be going through some movements, modifying some traditional yoga poses and coming up with what works best for you. All levels welcome! No massage experience necessary but some will be gained. Bring your pain and say good-bye to it. Cost: $40

Peace Medicine Alumni Drop-in Class with Coleen Elwood Location: St. Louis ParkSat Date: 8/11/2012 From: 10:30 AM - 11:55 AMCelebrate the abundant beauty of summer. Connect to your Peace Medicine Tribe. Deepen your relationship with the Unseen and natural Worlds. A workshop to replenish and awaken Peace within! Fun, celebratory blend of yoga,shamanism, meditation and ceremony. Open to anyone who has completed ANY peace medicine series! Cost: $25

Big A#%!™ Restorative Workshop with Celia McCoy Location: MPLSSat Date: 8/11/2012 From: 1:00 PM - 3:00 PMUniting mind and body is fundamental to the practice of yoga but it can be hard to connect to the body when it doesn’t feel or respond exactly how you might like it to. It is important to take time to ground and turn inward, to truly renew your energy and find ease and contentment in the link between your physical and emotional selves. In this workshop geared spefically for Big A#%! Yoga™ students* we will spend time connecting deeply to the body and the breath through a gentle flowing practice, restorative poses, pranayama and chanting. You will leave totally centered and blissed out! All levels welcome. (*Big A#%!™ yoga does not focus on losing weight and how you should look. We call it Big A#%!™ yoga so that everyone knows they are coming to a place where they can laugh and be comfortable with who they are. Any other name just wouldn’t be as fun! Who should come to Big A#%!™ Yoga? Anyone who feels they are out of shape, plus size and simply just wants to be a yoga class with those who are in the same boat.) Cost: $40

Twisting: Spinal and Digestive Therapy with Sarah Kalweit Location: St. Louis ParkSat Date: 8/11/2012 From: 1:15 PM - 3:15 PMWhen should I twist? How do I twist properly and how do I determine limitations in twisting? How deep is safe to twist? These questions will be discusses as we experiment with restorative twists working our way to the more challenging balancing twists, along with many twists in between! Our strongest consideration will be the safe method of entering each twist, followed by an engaged breath and focused mind to deepen each twist. The benefits of twisting rank highly! Along with toning the belly, the spine gains much needed energy and strength, and the internal organs take on vitality and function more effectively. Ahhh, and it feels so good! Be sure to come with an empty stomach (allow a few hours after your last meal). Cost: $40

Partner Yoga with Holly Schramm Location: MPLSSun Date: 8/12/2012 From: 6:00 PM - 8:00 PMEnjoy yoga in a new way, with a partner, friend or family member. Find balance as you practice together, breathing, moving and having fun. Learn to trust and communicate with each other as you explore the benefits of partner yoga. You willlearn to adjust and assist each other as you build strength and flexibility. You’ll be surprised how much asana can change when you have a partner! Cost: $60 for Two People

Yoga at the Lake with Holly Schramm Location: St. Louis ParkTue Date: 8/14/2012 From: 5:00 PM - 6:00 PMJoin us for a summer afternoon vinyasa class with a view of beautiful Lake Calhoun. Class will be held at the grassy field bounded by W. Calhoun Blvd. and W. Calhoun Parkway, near the parking lot of the Synico building off Excelsior Blvd. (The area across Excelsior from Chipotle/Noodles and Co; http://goo.gl/maps/cGSB.) Added bonus! If you want, you can choose to stay after class for a free game of pick-up softball. The group has been meeting for over 20 years and loves players of all abilities. (This game is has no affiliation with YCM besides our lovely teacher Holly Schramm). Class will not be held in case of rain - please check online or call the studio if weather appears inclement. Cost: $17 cash, or sign in online with a class pass online before class.

Personal Practice Development Series™ with Moya Mathews Location: St. Louis ParkTue Date: 8/14/2012 - 9/4/2012 From: 6:00 PM - 7:15 PMThe four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. See p.8 for full description. Cost: $100

Thai and Fly - Acroyoga Workshop with Allysa Hill and Caitlin Cook-Isaacson Location: St. Louis ParkWed Date: 8/15/2012 From: 6:00 PM - 7:30 PMThai Bodywork and acro yoga. See web for description. Cost: $25

Happy Hips, Happy You with Moya Mathews Location: St. Louis ParkSat Date: 8/18/2012 From: 1:15 PM - 3:15 PMGreater physical mobility in the hips and pelvis eases back pain, creates a more agile gait, improves circulation in the legs, prevent injuries and provides a more stabile and balanced foundation for yoga asana. Releasing the store of old emotional energy, stress and tension in the hips helps us find greater emotional balance, freedom and happiness. In this two hour workshop presented for students of all levels of experience, yogini Moya McGinn Mathews will methodically and safely lead you through a sequence of hip openers designed to move prana (life force energy) through the hips and pelvis to renew the emotional, energetic body. Come ready to have fun! Cost: $40

Family Yoga with Angela Wethor Location: St. Louis ParkSat Date: 8/18/2012 From: 3:00 PM - 3:45 PMYoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $17 for 1 adult +1 child, $7 per additional person

Yoga Nidra Workshop- Deep Relaxation with Kevin Kortan Location: MPLSSat Date: 8/18/2012 From: 3:00 PM - 5:00 PMYoga Nidra is an ancient form of yogic meditation that induces deep relaxation throughout your entire body and mind and enables you to eliminate stress and resolve personal problems and trauma. It neutralizes anxiety, fear, anger, depression and insomnia. It teaches you how to

AUG Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



CONT

INUIN

G

PRAC

TICE

S

enter deep meditation, and in its ultimate form, Yoga Nidra helps you unravel the mystery of life and answer the questions, “Who am I?” and “What is enlightenment?” Kevin teaches a modern adaptation of Yoga Nidra, also called iRest®, developed by his main Yoga Nidra teacher, Richard Miller. Yoga Nidra helps you break free of self-limiting patterns, emotions and beliefs so that you may live a contented life, free of conflict, anxiety and suffering. This workshop begins with some gentle, mindful movements and segue into the practice of Yoga Nidra. See web for full description. Cost: $40

Kundalini Yoga to Melt the Lock of the Heart with Nicole Nardone Location: St. Louis ParkSun Date: 8/19/2012 From: 1:30 PM - 3:30 PMAccording to yogic philosophy, there are three knots that the rising kundalini energy must break through or untie on it’s ascent through the chakras. This translates as points of constriction in our bodies, minds, and lives; or doors to be unlocked on our path towards higher consciousness. The lock of the heart is one of these knots. This workshop focuses on gathering an energy of fire and friction in the lower chakras, to direct it upward towards the heart - melting the lock. This leads to living with an open heart, loving without limits or expectations, and a deep compassion for all humanity. Open yourself to this great warmth in the heart that can melt all feelings of isolation, loneliness, fear, or distrust. Experience love as your essence. We’ll practice a series of Kundalini postures, movements, breathing, meditations, and chants to open the heart. Love fearlessly! Cost: $40

PPD™: Personal Meditation Development with Tara Cindy Sherman Location: St. Louis ParkMon Date: 8/20-9/17, skip 9/3 From: 6:00 PM - 7:15 PMOf Patangali’s 8 limbs of Ashtanga Yoga, 4 limbs are dedicated to meditation. Come discover why meditation is so important. Tara will help each student create a meditation practice that is both practical and optimal for their particular needs as a means to cultivate the inner riches of yoga. Traditional yogic and tantric methods of meditation will be employed. In class participation will be supplemented by weekly take home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced for at least 6 months and is ready to deepen their yoga practice. Cost $100

Calm Mind/Healthy Spine with Camille Gage Location: St. Louis ParkSat Date: 8/25/2012 From: 1:15 PM - 3:15 PMThis workshop is designed for individuals who would like to relieve low back pain and acknowledge the role that stress plays in pain and muscle tension. Calm Mind/Healthy Spine blends carefully selected poses, guided meditation and restorative poses to gently stretch and strengthen the entire back body, build posture awareness, and quiet the mind. Learn how to reduce tension in neck and shoulders; build strength in the lumbar region, and bring awareness to posture – both sitting and standing – which will help you to elongate the spine, reduce compression of the disks and build the core strength needed to sit and stand tall. Cost: $40

Getting to Know Your Psoas with Crystal Hanson Location: St. Louis ParkSat Date: 8/25/2012 From: 1:30 PM - 3:30 PMThe Psoas is a deep muscle, involved in complex moves and communications throughout the core and lower part of the body. A “tight” psoas is often the culprit of lower back pain, tightness of the hips, knees and inner thighs. We will focus on this complicated muscle system in our own bodies as we learn how to relieve tension and pressure. Gentle Yoga moves, pranayama, and restorative poses will allow us to open our bodies via the psoas. Appropriate for all Yoga levels and Absolute Beginners. Cost: $40

Pranayama: Application of Breath Controlwith Tara Cindy Sherman Location: St. Louis ParkSun Date: 8/26/2012 From: 1:30 PM - 3:30 PMThere is an old tantric saying “Change your breath and you change your thoughts, change your thoughts and you change your life”. This is a workshop designed to just that, drawing upon yoga’s wealth of breathing techniques you will learn practices that not only transform the mind, but those that help balance and heal the body. The techniques covered will: bring more energy to the body, quiet and calm the mind to counter stress, help overcome insomnia, balance the hemispheres of the brain to induce focus and clarity, boost the metabolism and immune system, aid in reducing anxiety, promote stillness for deeper relaxation/meditation. Some yoga experience recommended, but not necessary as the instructor will make accommodations, if needed for those present. Handouts for practicing at home will be given. Cost: $40

Intro to Dharma Yoga with Ka Mei Cheuk Location: St. Louis ParkSun Date: 8/26/2012 From: 4:00 PM - 6:00 PMA 2-hour introductory the Dharma Yoga style workshop designed to those who are interested in starting or deepening their yoga practice. In this workshop, Ka Mei Cheuk will provide you more information on the history of Dharma Yoga, the standard structure of the Dharma Yoga class and its benefits. A slow 90-minute Dharma Yoga Level II class will be followed with breakdowns on some of the yoga poses. “With constant practice, one can improve his physical body and mental attitude rapidly, thereby igniting the higher motives of making oneself useful to himself and all mankind.,” Sri Dharma Mittra The class will follow with a Question & Answer session. Cost: $40

Acroyoga Partner Workshop with Allysa Hill and Caitlin Cook-Isaacson Location: St. Louis ParkWed Date: 8/29/2012 From: 6:00 PM - 7:30 PMSee web for description. Cost: $40 for 2 people

Chakras, Mudras and Mantras with Holly Schramm Location: St. Louis ParkThu Date: 8/30/2012 From: 6:00 PM - 8:00 PMSee web for description. Cost: $40

4-Week Developing Your Intuition with Jennifer Gray Location: St. Louis ParkTue Date: 9/4-10/2, skip 9/25 From: 7:30 PM - 8:45 PMThis fun and intuitive 4 week workshop will help you to get in touch with your inner voice, begin to find clarity and meaning about your personal life path, help you to understand how to tap into and listen to your intuitive voice and explore your inner knowing. During the workshop we will cover the different ways of knowing , learn more about the energy body, manifesting your goals and desires and how to push through chaos to hear your inner voice. Please come with a pen, journal and an open mind! Yoga Study Students may use their PPD credit to attend this session. Cost: $100

4-Week Intro to Dharma II Series with Ka Mei Cheuk Location: St. Louis ParkWed Date: 9/5/2012 - 9/26/2012 From: 6:00 PM - 7:15 PM“Constant practice is the secret to success,” said Sri Dharma Mittra. With that in mind, a 4-week Dharma Yoga level II series is introduced for those who wish to build a constant yoga practice in Dharma Yoga. Dharma Yoga II is suitable for beginner to intermediate yoga students who wish to advance in yoga posture practice. Dharma II will ignite the entire bodily system through practice. A series of deeper balancing, stretching, back bending, twisting and inverted variations will be introduced, including the Headstand, King of Postures. This practice finishes with Deep Relaxation, breathing practices, and concentration/meditation, which will induce deep calm and simultaneously invigorate the students. Cost: $64

Personal Practice Development Series™ with Monique Maxwell Location: St. Louis ParkThu Date: 9/6-10/4 (skip 9/27) From: 6:00 PM - 7:15 PMThe four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. See p.8 for full description. Cost: $100

AUG-SEPT Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



CONT

INUIN

G

PRAC

TICE

S

Self Care and Massage With Tennis and Super Balls with Deirdre Murnane Location: St. Louis ParkSat Date: 9/8/2012 From: 1:15 PM - 3:15 PMLearn how to open up your body, releasing trigger points and areas of chronic tension by rolling on different sized balls. We will cover each area individually starting with the soles of the feet, through the calves, hamstrings, thighs, hips, back, shoulders, neck and head. Each area, after being worked on the balls and freed of knots will then be targeted with specific yoga asana that open that area. Free your body! You are sure to leave this workshop feeling like a million bucks! (All props will be provided.) Cost: $40

Creating Energetic Boundaries Coleen Elwood Location: St. Louis ParkSat Date: 9/8/2012 From: 3:30 PM - 6:30 PMThe World is changing for the better. Many of us are waking up to our gifts, becoming more sensitive, developing our intuition. This workshop gives practical tips, tools and techniques for creating and sustaining energetic boundaries. The first half explores meditations, visualizations and discussion on grounding, defining your aura, distilling heavy energy, protection and cleansing. The second half weaves in yogic postures and breathing techniques along with shamanic (Earth-based) tools for navigating the changing world. Ideal for teachers, healers, body workers or anyone interested in delving into the world of energy. Led by certified Yoga instructor, Reiki master and Shamanic healer Coleen Elwood. Cost: $55

The Symbolism, Potency, and Practices of OM with Tara Cindy Sherman Location: St. Louis ParkSun Date: 9/9/2012 From: 1:30 PM - 3:30 PMOM is the mother of all mantras, and the mystic syllable that connects us with ultimate reality. Chanting OM is a powerful way to center the mind in the present while feeling the life force vibrating within. When one learns how to merge their consciousness with the sound of Om, they experience one of the most ancient and potent forms of yogic meditation. Om is the sound of all that is, was, and ever will be. It awakens in us the ability to tap into the creative, sustaining, and transforming energies of our inner self and the Universe. Immerse yourself in the palpable energy of the sacred syllable OM. Learn how to draw upon techniques such as toning, chanting, mudra, movement, meditation, and entering into the inner sound, or “nada”, of OM to align with the healing essence of your being. Cost: $40

Intro to Aerial Yoga with Becky Stella Location: St. Louis ParkSun Date: 9/9/2012 From: 4:00 PM - 6:00 PMExperience a practice that combines mat postures with postures assisted by a fabric sling. See p.7 for description. Cost $40

4-Week Beginning Aerial Yoga with Becky Stella Location: St. Louis ParkMon Date: 9/10/2012 - 10/1/2012 From: 7:30 PM - 8:45 PMHatha yoga on the mat and postures assisted by a fabric sling. See p.7 for full description. Cost: $100

Yoga Nidra with Singing Bowls with Leah Golberstein Location: St. Louis ParkTue Date: 9/11/2012 From: 6:00 PM - 7:15 PMQuiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of semi-sleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of conscious sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17

Insomnia & Stress Reduction with Moya M. and Jennifer J. Location: St. Louis ParkFri Date: 9/14/2012 From: 6:00 PM - 8:00 PMLearn simple tools you can use to quiet your mind and relax your body, letting go of the stresses of your day. We will work on breathing techniques, restorative yoga and acupressure points all designed to help promote a restful sleep. This workshop will end with a personal acupuncture session and an extra long savasana. You will learn tools you can use on your own! No yoga experience necessary. Cost: $50

4-Week Peace Medicine Energy Intensive with Coleen Elwood Location: St. Louis ParkSat Date: 9/15/2012 - 10/6/2012 From: 10:30 AM - 11:55 AMEmbrace who you are becoming. Awaken your unique gifts...connect to the Earth...cultivate unity consciousness. A 4 week intensive designed to navigate the changing world, deepen your awareness of the energy realm, open to that which is larger. Join certified yoga instructor, reiki master, musician and shamanic healer Coleen Elwood for a month of developing personal practices to set energetic boundaries, awaken intuition, balance the chakras and deepen your connection with your own nature and all of nature. Discussion, meditation, yogic and shamanic tools and techniques to nourish peace within. Ideal for teachers, healers, massage therapists, nurses, parents, and anyone interested in a path to higher consciousness. Energetic boundaries workshop recommended and at least 1 year of a yoga/meditation practice. Cost: $100

JAI Prenatal Yoga for Birthing - for expectant moms and their birth partners! with Jennifer Gray Location: MPLSSat Date: 9/15/2012 From: 1:00 PM - 4:00 PMDuring this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will receive a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated birth, as well as those who are open to pain medication. Cost: $90 per couple.

Yoga for a Stiff Body & Mind with Rachel Allyn Location: St. Louis ParkSat Date: 9/15/2012 From: 1:15 PM - 3:15 PMDo you struggle with flexibility, either mentally or physically? If so, how does this show up on your mat and beyond? As we go through life, tension and rigidity can grow in the emotional and muscular body. Perhaps you’re an athlete and the wear and tear has shortened your muscles and stiffened your joints. Or maybe chronic stress in your workplace or a relationship has lead to tension in your thoughts (which can reside in the body).Let this workshop be an opportunity to practice softening and yielding. Through the combination of dynamic and static poses paired with yogic philosophy we will enjoy a practice that makes us more supple, opening not only tight shoulders and hamstrings but working to release a restricted heart and mind. Cost: $40

Kundalini Yoga to Relax & Release Fear with Nicole Nardone Location: St. Louis ParkSat Date: 9/15/2012 From: 1:30 PM - 3:30 PM“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” -Marianne Williamson The path of a yogi involves much self study. The path to a more conscious life is much like peeling away the layers of an onion, and it is inevitable that at some point in our journey, we will encounter that yucky layer of fear. Fear is often a protective mechanism that has overstayed it’s welcome. Fear has a way of hanging out in the body long after it is useful. We’ll practice a Kundalini Yoga kriya (asana, breathing, chanting, and meditations) to clear out fear from the cellular level - focusing especially on the kidneys and liver - two organs that hold anger and fear. This allows you to release the past, and expand into your radiant future. Turn your fear into freedom! Cost: $40

SEPT Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



Balance through the Tao: 4 Week Series with Chris and Michelle Pietrzak-Wegner Location: St. Louis ParkSat Date: 9/15/2012 - 10/6/2012 From: 4:00 PM - 5:15 PMLife is a balancing act. Balance in all that we do requires mindfulness. Mindfulness in yoga. Mindfulness in eating. Mindfulness in life’s choices. The patterns of nature and the natural cycles of life can act as our simple guide if we learn to watch and listen. Join Michelle Pietrzak-Wegner, Certified Yoga Therapist and Yoga Instructor along with Chris Pietrzak-Wegner, Certified Metabolic Typing Advisor and Holistic Lifestyle Coach of Metal & Earth in a workshop that combines yoga, meditation, nutritional education and discussion through the lens of the Tao. The Taoist emphasis will be on guiding the individual to find their way to their own path of balance which may include shedding some patterns as well as adding new healthy habits. See web for full description. Cost: $100

Handstands Workshopwith Jennifer Davis Location: MPLSSat Date: 9/22/2012 From: 1:00 PM - 3:00 PMAlmost 2 years ago, I declared that within one year I wanted to be a master at handstand. A year came and went, even though my handstand practice was greatly improving, I still had a long way to go. I have since given up any timelines and found much more enjoyment on my journey. There are so many different ways that you can work on handstand, so many fun tools to help you on your journey. I can now say that I love handstand, I love the feeling of power and freedom! Join me to learn effective tools to improve your handstand. We will work with proper alignment to keep you safe as well as a lot of fun tricks to help you get up, stay up and have fun. For those newer to handstand or the seasoned practitioner! Cost: $40

Letting Go Workshopwith Monique Maxwell Location: St. Louis ParkSat Date: 9/22/2012 From: 1:00 PM - 4:00 PMHuman beings are funny, fragile creatures. Most of us have a handful habits, or attachments - “rabbit pellets” - that we carry around and protect like mad. If anybody tries to take them away we get ANGRY because we think we are defined by our pellets. We don’t understand that often in the giving up we make room for real treasure, for truth; we know “rabbit pellets” but we don’t recognize “gold” and we’re afraid of making a change. Change, itself, is painful but that pain is a glorious thing. Through the art of words, stories, laughter, and the discipline of “let’s try again,” Monique will encourage you through a yoga practice and d concept that change and the practice of detachment can and will be a glorious thing! Cost: $55

Jivamukti Workshop with Rachel Hiltsley Location: St. Louis ParkSat Date: 9/22/2012 From: 1:15 PM - 3:15 PMSee web for description. Cost: $40

Yoga Nidra with Singing Bowls Class with Leah Golberstein Location: St. Louis ParkMon Date: 9/24/2012 From: 6:00 PM - 6:45 PMQuiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of semi-sleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of conscious sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17 or class pass

CONT

INUIN

G

PRAC

TICE

S


SEPT Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Thai Stretch Class with Angie Viehman Location: St. Louis ParkTue Date: 9/25/2012 From: 6:00 PM - 7:30 PMIn this special 1.5-hour class Yoga Instructor and Thai Massage Therapist, Angie Viehman along with several Yoga Teacher Trainees will stretch and move you into deep relaxation. We’ll combine yoga poses with deep Thai Massage style stretches and adjustments to bring you into complete balance. Twenty students max, so pre-register to secure your spot! Cost: $17 or use your class pass to preregister online.

End of Summer De-Stress and Tune-up with Crystal Hanson Location: St. Louis ParkSat Date: 9/29/2012 From: 1:15 PM - 3:15 PMCelebrate the end of summer with a full body seasonal tune-up. We will identify muscles that tighten and cause tension and stress in everyday life. We will gently stretch and self massage key muscles and pressure points from head to toe creating release and relief. We will go deep within to lengthen the fascia (connective tissue at our joints) as we practice Yin Yoga. You will learn Pranayama techniques to help rid your mind of unnecessary “chatter” for full relaxation. This workshop is suitable for EVERYONE, no prior Yoga experience necessary. Help someone you love to de-stress as you invite them to participate in this workshop along with you. You WILL leave feeling calm, peaceful and overall “tuned up”. Please bring an extra pair of long, clean socks. Cost: $40

Yoga Lounge with Thea Jensen Location: MPLSSat Date: 9/29/2012 From: 6:00 PM - 8:00 PMTry something new for your Friday night: Enjoy an active 75 minute yoga practice all set to the sounds of a live band, and end with an invigorating experience of a traditional Chinese Tea Ceremony. You won’t wanna miss this fun night! Great for a girls night out or date night. Previous yoga experience recommended. About Verdant Tea: Verdant Tea is a revolutionary young Minneapolis-based business, sourcing teas that were formerly never sold outside their local villages. More info at www.VerdantTea.com. Cost: $30

Yoga and Shiatsu for Back Pain with Paul Cherba Location: St. Louis ParkSun Date: 9/30/2012 From: 1:00 PM - 3:00 PMMany people suffer from back pain - whether a chronic condition, or stress or injury induced, it is time to take control of your body! Combining Yoga with Shiatsu (literally meaning “finger pressure”) and connecting our breath to movement and touch we will discover new ways to unlock the back and release pain and discomfort. We will learn to use finger pressure, stretching and balls (supplied) to help stimulate and move the stuck energy (Chi) in our bodies. Learn how to massage, hold or stretch 12-20 key points along the meridians that run through and up through the legs, back, neck and head. Balancing our whole body as we go along. All levels welcome! No massage experience necessary but some will be gained. We will laugh and smile and say good-bye to your back pain. Cost: $40


DEEP

ENIN

G YOUR

JOURN

EY

Deepening Your JourneyCommit to your practice through in-depth trainings and experiences.

QUICK LIST: Summer Kids Camps - Yoga, Movement, & Art . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Summer Detox Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Yoga For Transformation Continuing Classes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Christy Burnette - Aligning the Physical & Emotional Bodies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Max Strom - How to Function in a Dysfunctional World . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Unnata® Aerial Yoga Teacher Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 JAI Prenatal® Yoga Teacher Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Jason Crandell - Finding Ease at Your Edge. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 230 & 500-Hour Teacher Trainings. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

JULY & AUGUST:KIDS YOGA CAMPS (For ages 6-9)

Yoga, Movement & Art! July Session: 7/16 - 7/20 with Amanda Whisner (Registration deadline 7/11)August Session: 8/20 - 8/24 with Amanda Whisner (Registration deadline 8/16)Time: Mon-Fri 1:30-4pm Location: SLP Studio Cost: $100 per session

This summer, give your child an opportunity to experience this fun and unique 1/2 day summer camp! Confidence, strength, focus, body awareness, and balance are woven in to fun activities for these pint-sized yoga enthusiasts. Through yoga, artwork, creative movement, games and creating sequences with others in the class, your campers will get a chance to move, connect, and have fun. Please pack a nutritious snack for your camper daily. Minimum of 6 campers, maximum 12. Kids are encouraged to return for multiple sessions!

Summer Detox Week with Jennifer J and Jennifer G Location: SLP Dates: July 15-20 Time: Sun 4-4:30pm & Mon-Fri 7-8:30am Studio Cost: $250 (See web for YFT & Detox Alumni discounts)

Join us for a week-long Detoxification program which uses the riches of Yoga, Chinese Medicine, herbs and whole foods to help cleanse the body, mind and soul. So that you may get started detoxing right away on Monday morning, we’ll hold an orientation Sunday evening to get you your materials and your schedule for the week.

Summer is the season of expansion and growth. With the abundance of fruits and vegetables growing, it is a perfect time to modify your diet to help cleanse and rejuvenate your body and mind. Reap the benefits of this season by spending a week with mindful eating, breathing and stretching.

The group will meet every morning Monday through Friday from 7:00 - 8:30am at the St. Louis Park Studio. Acupuncturist Jennifer Johnson, Lic.Ac. MAOM, and yoga instructor Jennifer Gray will to provide you with all of the tools to help you reap the benefits of nourishing your body with food, acupuncture (optional),herbs, reflection, and specifically designed yoga practices.



Detox week includes:

• Instructional booklet with 5-day cleanse, recipes, grocery list and journal • Week supply of detox support herbs • 5 yoga classes: 7:00 - 8:30am Mon-Fri at the St. Louis Park Studio • 2 Mini Detox acupuncture sessions during savasana with press balls (optional) • 20% off additional individual acupuncture appointments

Yoga for Transformation Continuing Classes (7-week)

with Jennifer Gray Dates: Thursdays 8/2 - 9/13 From: 7:00 AM - 8:15 AM Location: SLP Studio Cost: $96 (See web for YFT package prices)

These weekly classes are for those who have ever taken Yoga For Transformation or Detox Week and wish to continue their work with these practices. In this weekly class we will continue our to deepen our practices with pranayama, detoxification, the power of sound and space creation in the physical body. Minimum of 10 preregistered students to run and preregistration for 6 of the 7 weeks will be necessary; those who attend the first six classes will get the 7th free!

Visiting Instructor: CHRISTY BURNETTE Aligning the Physical and Emotional Bodies (Interview on p.29)

Dates: Friday 7/27 - Sunday 7/29 Location: MPLS Studio Cost: $55 each/$200 for all With over thirty years of experience in the yoga profession, Christy promotes yoga as a whole body whole life experience. Christy’s teaching is based on a strong understanding of body movement and alignment, an approach which is strengthened by her passion for offering both physical and emotional support to people learning Yoga. Christy travels both nationally and internationally teaching yoga to all levels and ability of practitioners. Learn more about Christy’s outreach work at www.ccyoga.org

Alignment and Therapeutics for a Healthy Spine -Fri 7/27 from 6- 8:30pmMany healing modalities in the world have identified the hips as a dumping ground for un-spent emotion. Find untapped potential in your life by discovering tension or limitation in the hips. Learn to go deeper in your practice by aligning your hip opening postures with precision instead of with force. This is an excellent complement to the Shoulders workshop as it addresses the 4 corners of the body and works to unwind restrictions in a holistic manner.

Alignment and Therapeutics for Healthy Hips -Sat 7/28 from 9:30am - 12pmThe word vinyasa stems from the Sanskrit word nyasa, which means “to place”. The prefix vi, in this case, means “in a special way”. Thus vinyasa would mean “to place something in a special way”. The word tantra translates “to weave” and refers to weaving together the material and spiritual worlds. A tantric vinyasa class is a practice consisting of postures, movements, gestures, breathwork and meditation weaved together in a special way to reach a specific desired result. In this class we will first decide what our desired result will be and then practice in an intelligent way to get there. This class will be on the more vigorous side and is appropriate for students in good health and a strong physical practice.

Alignment and Therapeutics for Healthy Shoulders -Sat 7/28 from 2:30am - 5pmShoulders are one of the most over-worked parts of the body in terms of collecting stress and bearing weight. They are also one of the most complex joint systems in the body. Learn to respect your shoulders by understanding their basic construction and the alignment and range of motion necessary to keep them strong and in-tact. Identify areas of restriction in your body and in your life by working through basic postures that build strength in the shoulders with proper alignment, and use of props.


Alignment for Injury Prevention -Sun 7/29 from 9:30am - 12pmPostures are like building blocks stacked together and supporting one another. Injury occurs when the load is shifted and form is lost. Explore how to deepen your practice while still maintaining good alignment. In her commitment to the integrity of form, Christy will offer a workshop for all levels of students and teachers seeking to minimize the occurrence of common injury in the yoga practitioner.

Thai Yoga Bodywork Therapist TrainingLevel 1:Dates: Thurs-Sun, 8/2-8/5/2012 Time: 8am-5pm Location: SLP StudioCost: $600 (or $1100 for Levels 1&2) A $200 non-refundable deposit per training reserves your space, with set-up of a monthly payment plan. Full payment is due 48 hours prior to the training.

This course teaches principles of the ancient healing art of Thai Yoga Bodywork (Nuad Boran). You’ll learn techniques to administer a traditional 60-90 minute client session along with proper body mechanics and alignment. We’ll also discuss and experience the history, philosophy and benefits of Thai Yoga Bodywork. In addition to being the catalyst to a new career, the Level 1 Thai Yoga Bodywork Training is a great way for Yoga Teachers to gain comfort in physically adjusting students and will provide a deeper understanding of how bodies move and function. This training is also fitting for massage therapists who would like to broaden the services they offer or integrate Thai Yoga Bodywork into their current modality. Each student will have an opportunity to give and receive each of the techniques and we’ll spend a good amount of time working one on one to learn the techniques in depth. All levels welcome. No experience necessary.

Level 2:Dates: Thurs-Sun, 9/27-9/30/2012 Time: 8am-5pm Location: MPLS StudioCost: $600 (or $1100 for Levels 1&2) A $200 non-refundable deposit per training reserves your space, with set-up of a monthly payment plan. Full payment is due 48 hours prior to the training.

PREREQUISITE: Level 1 Training, above + 10 Practice Sessions. In this training we’ll discuss the sen lines and working toward specific therapeutic goals with your clients. This level of training will provide you with a greater collection of techniques so that you can tailor your sessions specifically for your clients’ needs. This is the key to relieving stagnation and helping the body and mind function at its highest potential. Learn how to incorporate traditional Thai elements into your client sessions. You’ll be prepared to provide a 2 hour session and can start working with clients in a Side-Lying, Inverted and learn abdominal work.*More training information can be found at: www.glasshousethaiyogabodywork.com

Visiting Instructor: MAX STROMHow to Function in a Dysfunctional WorldDates: Saturday 9/1 - Sunday 9/2 Location: MPLS Studio Cost: $50 each or $185 for all four

Author of ‘A Life Worth Breathing,’ Max Strom teaches personal transformation and yoga worldwide and is known for inspiring and impacting the lives of his students. His methods address the internal, emotional, and spiritual aspects of our life, as well as physical healing. He has taught tens of thousands of students, and trained several hundred teachers. You can see more of his work on his DVDs, Learn to Breathe, to heal yourself and your relationships, and, Max Strom Yoga – Strength, Grace, Healing. www.maxstrom.com.

Helpful reminders: · Do not eat at least one hour before practice and eat lightly. · Dress in loose fitting clothing. · Arrive afew minutes early & turn your cell-phone off. · Before class, inform Max of any injury or special condition that couldlimit your participation so he can offer modifications for you.

DEEP

ENIN

G YOUR

JOURN

EY


Avoiding a Near-Life Experience - Sat 9/1 from 10am-12pmOpen to all levels. Experience Max Strom’s prana-flow class designed with emphasis on transformation from tense and anxious, to calm and courageous. Class will include a short talk, gentle vinyasa-flow, breathing, and meditation. This workshop will help you to sleep. Bring your mat and writing materials.

How to Function in a Dysfunctional World - Sat 9/1 from 2-4pmThis workshop consists of lecture and writing. We live with our mind in a storm and we call it normal, but we know it isn’t. This storm is what keeps us awake at night in anxiety or causes depression. This is why we need to turn our attention to our internal technology and personal growth now more than ever. This seminar offers an inspiring talk by Max, followed by a concise course in essential internal technologies for transformation. He will ask seven questions that will illuminate your inner life. This work may help you to see the world differently. Bring writing materials. (Please no recording equipment).

Opening the Chest: A New State of Energy - Sat 9/2 from 10am-12pmOpen to all levels except absolute beginners. This movement-based workshop begins very gently and then builds momentum. At the apex we move directly into a special sequence of postures that opens the chest. This induces an emotional sense of release, brings the mind into stillness, and the body into a new state of energy. This class is both challenging and very healing.

Your Next Fifty Years: Breath and Balance Workshop, for ages 20-100 - Sat 9/2 from 2-4pmThis workshop focuses on two things: how to improve your balance and how to improve your breathing in order to extend both the quality and length of your next fifty years. The class begins with a lecture and then moves into simple but powerful breathing exercises and gentle movement. The effect of these done in sequence can lead to a calmer nervous system, lower blood pressure, and increased energy (also excellent for people with shallow breath and/or asthma). Next, learn how the habitual practice of balance postures can increase your longevity by many years. There will be a short talk and then we will explore simple standing balance postures to develop grace, strength, and concentration. This workshop is ideal for everyone, including those who think of themselves as “clumsy.”

Unnata® Aerial Yoga Teacher Trainingwith Michelle Dortignac and Becky Stella at the SLP Studio Dates: Sept 13-16 & Sept 27-28 (with testing Sept 29- Oct 1)

Cost: $1700 or $1500 if paid in full by Aug 15th.

($250 deposit holds your spot in the training, with a monthly automatic payment plan, so that the full balance is paid by first day of training. 10 spots available.)

PREREQUISITESThe Unnata Aerial Yoga Teacher Training program is available only to students who are already Certified Yoga Instructors.

GENERAL INFOUse of the Aerial Yoga hammock prop helps students and teachers alike find a different relationship to gravity, deepening your understanding of alignment and Prana flow. Aerial Yoga may be a new concept, but the science of Yoga is not. Learn how to use the Aerial Yoga hammock as a prop for your Yoga classes, how to avoid gimmickry, and how to maintain that juicy, relaxed and rejuvenated feeling you’ve come to expect from truly great Yoga classes. The course is structured as both an Aerial Yoga Teacher Training program, and for use as a Yoga teacher continuing education. You need never teach an Unnata Aerial Yoga class to benefit from participating in the Teacher Training course.



DEEP

ENIN

G YOUR

JOURN

EY

PROGRAM DETAILSThe Unnata Aerial Yoga Teachers Training program is comprised of Fundamentals of Unnata Aerial Yoga, Intermediate/Advanced Aerial Yoga, and Sequencing of an Unnata Yoga Class, as well as modifications, methodology, practice teaching, and equipment/rigging information. The small class size ensures each teacher trainee receives as much personal attention as desired. We invite you to join our pioneering community of innovative, fun, and sincere Yoga instructors. In order to teach Unnata Aerial Yoga, you must take 100% of the training (no partial days allowed) and pass the final exam. The pace of this program is very fast, and it may at times be intense for your body, but it will also be quite fun. Even though the course is taught at a quick pace, most students do not have difficulty passing the final exam solely with the knowledge gained from the program. If a student does not pass the exam the first time, they are allowed to take the test again. For more training and certification information, visit www.AerialYoga.com

SCHEDULE Sept 13-16: Thurs/Fri 9-5pm | Sat/Sun 10-6pmSept 27-28: Thurs/Fri 9am-7pm Sept. 29 - Oct. 1: Scheduled Testing**Students are only required to be present for 6 hours total during the Sat-Sun testing period (although more is encouraged) with an additional hour with Michelle on Sun or Mon. The testing schedule will be collectively determined the first weekend of training, and during testing students will: 1) Teach a 1-hour class followed by 1 hour discussion/feedback 2) Attend 4 hours other students’ classes to help give feedback 3) 1 hour one-on-one discussion with Michelle. (Most appointments will be booked for Monday, but a few spots will be reserved Sunday for those from out of town.)

HOW TO REGISTERRequest your teacher training application at: www.AerialYoga.com/teacher-training-application-and-dates/ Once you are notified of acceptance, you may call the studio at 612.436.4700 to register and set up a payment plan.

85-Hour JAI Prenatal Yoga Teacher Trainingwith Jennifer Colletti and Jennifer Gray Cost: $1400 ($300 deposit reserves your spot; payment in full by first training day)

Location: SLP Studio Meeting Times: Fri 6-9pm, Sat & Sun 9-3:30pm

Dates: Sept 21-23, Oct 26-28, Nov 9-11, Dec 7-9, Jan 4-6

This comprehensive training lead by Jennifer Colletti and Jennifer Gray follows the 85-hour standards for Prenatal training put forth by Yoga Alliance. This unique training will cover everything from the changing anatomy of a pregnant

student, yoga for pregnancy, yoga for birthing, sequencing and much more. The training meets one weekend per month (Friday night through Sunday afternoon) for 5 months. To receive certification through YCM, each student must have 200 hours or equivalent in Yoga training and a passion for working with the prenatal community. If you wish to register with Yoga Alliance as a prenatal teacher, you must be registered as an RYT upon starting the prenatal training. Once you have completed your JAI Prenatal Yoga Teacher Training you will be a part of a growing Prenatal Teacher Community!

To Register: please download and complete the JAI Prenatal Yoga Teacher Training Application online or call 612-436-4700 to have one mailed to you. You must include proof of your completed 200-Hour training, or Yoga Alliance registration number. You will be notified by writing of your acceptance into the training.


Visiting Instructor: JASON CRANDELL“Finding Ease At Your Edge:“ A Weekend of Strong, Smart, Fluid Yoga Dates: Saturday 10/19 - Sunday 10/21 Location: MPLS Studio Cost: $55 each or $200 for the whole weekend

“It is teachers and practitioners like Jason that will take the art of teaching yoga to its next step.” --Rodney YeeWhen you’re in the midst of a life challenge—big or small—do you tense up? Get aggressive? Turn away in fear? One of the greatest benefits of yoga practice is that it trains you to stay calm in the eye of any storm. From a neutral place, you can navigate life’s difficulties with more ease. In the weekend workshops, you’ll learn to work hard and approach poses that challenge you from a relaxed state. You’ll move to your edge and beyond with greater poise, awareness, and attention to detail. In so doing, you will maximize your energy, creating greater comfort in your backbends, depth in your arm-balances, and stability in your core. Read about Jason at www.JasonYoga.com.

Shoulders & Hips - Fri 10/19 6:30-9pmExploring Lotus, Splits, and Arm Balances. When you learn how to open and align your hips and shoulders, advanced poses unfold effortlessly. This class will combine intelligent sequencing and detailed instruction to help you deepen your experience of the splits, Lotus and playful arm balances.

Deeper Backbends, Greater Comfort - Sat 10/20 from 9:30am-12pmIf you over-effort or struggle, backbends can feel like your worst enemy. But when you learn to listen to the sensations of your body and make adjustments that suit your unique constitution, you can find your deepest and most comfortable backbend yet. This class will also teach you about the importance of pace and sequencing when preparing for backbends.

Creating Strength and Awareness in Your Core - Sat 10/20 from 2-4:30pmDeveloping strength and awareness in your core is not only flattering, it sets the stage for greater depth, steadiness, and ease in the rest of your practice. In this workshop you’ll learn how to strengthen and integrate your mid-section in creative, effective, lasting ways. You can expect a thorough, intelligent sequence that includes plenty of abdominal work, inversions, twists and side-bends.

The Healing Breath- Sun 10/21 from 9:30am-12pmIn this workshop, you will learn to direct your breath into the areas of your body where you need it most — helping to create space and ease in your body where you are tight, restricted, and bound. You’ll practice a mindfully-paced flow that will allow you enough time to deeply observe your physical sensations and channel your breath into your areas of need. You’ll have the opportunity to deepen your experience of standing poses, twists, forward bends, and hip openers (and, honestly, you’ll probably do a backbend or two) as you explore and optimize your breath’s patterns.



The Yoga Center of Minneapolis offers both a 230-hour Training program that is registered with Yoga Alliance and an advanced 300-hour program that, along with a 200-hour+ program, meets Yoga Alliances 500-hour registration requirements. These comprehensive programs are designed for any student wishing to teach or deepen their experience of yoga and its philosophies. Payment plans are available. The Yoga Center of Minneapolis is licensed as a private career school with the Minnesota Office of Higher Education pursuant to Minnesota Statutes 141.21 to 141.32. Licensure is not an endorsement of the institution. Credits earned at the institution may not transfer to all other institutions. Minnesota Office of Higher Education: 1450 Energy Park Drive, Suite 350, St. Paul, MN 55108 | 651-642-0567. Grading Policy: Students earn hours for participation under the guidelines of Yoga Alliance. Students graduate once they have completed sufficient hours to satisfy the Yoga Alliance RYT200 standards, and earn a passing evaluation from their mentor and the program director. Per Yoga Alliance, no credit can be given for previous trainings toward a 230-hour program certification. See web for current faculty and additional program information.

Primary 230-Hour Program Upcoming 9-Month Trainings: :: Monday Evenings -Starts Sept 10

:: Friday Daytime -Starts Sept 28

Upcoming Year-Long Trainings: :: Sunday Afternoons -Starts Oct 28

Yoga Study students will learn from a variety of experienced instructors from different backgrounds and yogic philosophies. Training topics include Yamas and Niyamas, Sanskrit, Ayurveda, Yoga Sutras, Alignment, Adjustments, Bandhas, Chakras & the Energy Body, Gross Anatomy, Sequencing, Finding Your Teaching Voice, Practice Teaching Labs, various styles of yoga, pranayama and additional technique topics. Tuition includes core meetings and electives: 5 weekend workshops, Visiting Instructor Weekend, 34 Tech Sessions, 15-hour mentorship, and public class pass option. Each group will create a karma yoga project making yoga available to a local population that would otherwise not have access to it. See web for curriculum and schedule details.

Advanced Teacher Training Modules (For RYT-500 Registration)

Module A - Working with Special Populations Module B - Yoga Therapeutics for the Physical Body Module C - Yoga Therapeutics for the Emotional BodyModule D- Advanced Alignment, Cueing, Adjusting, & SequencingModule E - The Philosophy, Science and Mystics of Yoga Module F - Working with Pranayama, Meditation, & Teaching Practices

See web for all Module dates! Now taking enrollment for all modules. Upcoming Modules begin in July, Aug & Sept

Modules may be taken as stand-alone trainings or in any order to achieve 500RYT status. See web for all module curriculum and schedules. Open to anyone who has completed a 200HR+ training that meets Yoga Alliance standards. This program has been broken into 6 modules (A-F) offered in a Monday daytime format (9am-4pm) or weekend format (one weekend/month for 3 months). Make-up any missed hours in the next round of that module. Required reading and report assignments due at the end of each module. Upon completion of each module you will receive a certificate. Upon completion of all six, you will receive a graduation certificate and may choose to apply for Yoga Alliance’s 500-hour registry.

TEACHER TRAININGS

INFORMATIONALOPEN HOUSES

Sunday 8/5, 5-6:30pm - MPLS

Miss the August session? Call 612.436.4700 with your questions or

for future open house dates.

DEEP

ENIN

G YOUR

JOURN

EY


CHRISTY BURNETTESpeaking with

Not long into a conversation, Christy Burnette issues a mild warning: “I’m very straightforward, if you haven’t noticed. I’ve just learned that it’s better to say what I feel than to dance around something.” Burnette’s clarity is charming rather than off-putting, though; she truly says what she means, and takes the shortest route to get there. Her yoga teaching is the same way, as she guides students with precision and passion, letting people of every ability level find the healing that comes with their practice. In anticipation of her visit to Minneapolis, we asked her a few questions about what to expect in her classes:

How did you get involved with teaching yoga?

Originally, I got started because

my father would sometimes watch me practice, and he’d ask me to teach him. He was injured in Vietnam and was disabled as a result, so teaching him required quite a bit of modification, and the opportunity opened my mind to what might be possible.

How did that experience inform how you approached yoga teaching?

It created a situation where my focus was on opening a window between a student and a teacher. I’ve always held a picture in my mind that yoga truly is for everybody—for me, that’s not just a cute phrase.

What kicked off your yoga interest in the first place?

I started my own practice when I began having children, and it was a way to get out the door and have some time to myself. At the time, I had a job in printing and advertising, and I wasn’t enjoying it.

Then I met John Friend in 1990 and that sparked an interest in taking workshops with other teachers, too. Back then, you didn’t travel to conferences and workshops, you had to wait for them to come to you. I’d mark my calendar with visiting teachers like Patricia Walden and Rodney Yee and eventually, I came to my own voice. I realized I teach, and do something that I loved.

You’ve done a considerable amount of outreach work; what are you developing now to continue that?

Currently, I’m totally passionate and so thrilled about something I started called “conscious community yoga,” here in the Southwest. It focuses on uniting teachers and students so that they can serve different communities. For example, I’ve been working with women in rehab, to help them to boost their coping skills and learn


SUMMERTIME SEVA MIX

GOLDEN NECTAR – J Boogie’s Dubtronic Science 5:54

SITA RAM – Girish 4:23

KINA’S OPEN IRIE DUB– The Versionaries 3:42

HIJACK – Thunderball 4:58

WAHE GURU – Guru Singh 6:50

MOODS OF KIRTAN – Gaura Vani 9:37

EARTH GARDEN – Nanda 6:20

THE VIRGIN DANCES – Xumantra 8:36

MADRE DEEVINE – Kin Ship 5:56

SHANTI (PEACE OUT) – MC Yogi 6:58

MUSICGURU

THE

CHRISTY BURNETTEmeditation. Another program is for women in corrections facilities, and another is for people who have diabetes. There are eight different studios here in Phoenix and Tucson opening their doors at different times to teach classes for populations like these. And sometimes I think, all of this is coming together because my dad sat in his wheelchair and affirmed that whatever I’m doing would be important.

What drives you to do this type of work?

I love to meet people, I find everything about them fascinating. Also, you see so many people afraid to walk into a yoga classroom because they think they don’t fit the criteria. My biggest pet peeve is someone saying they’re too old, or that they’re not flexible enough to do yoga. If someone has a limitation, I believe that’s an opportunity for the teacher to think hard and create a yoga practice without barriers.

How has your own practice changed since you began?

My body has shifted over time. I used to have a powerful practice, but now it’s more about softening, and finding a sense of inner balance. As that’s happened, I’ve found that my thoughts have also shifted, and I’ve gained a deeper connection to meditation. In many ways, I’ve given myself permission to feel.

Christy Burnette will visit YCM July 27-29th to offer workshops on Aligning the Physical and Emotional Bodies. See p.26 for details or visit www.yogacentermpls.com/visiting_instructors.asp

Elizabeth Millard is (RYT200) is a yogini and writer based in Minneapolis.

. . . . . . . . . . . . . . . .

BE THE CHANGE! This summer, come join other Minnesota yogis to UNITE and

participate in a World Wide Yoga Relay! This round-the-world

yoga relay starts in Sydney, Australia at sunrise on Sunday 09

September 2012, moving west to beat the clock, winding down

in Los Angeles on the very same day in hopes of raising $1

MILLION for Yoga Aid and other yoga-related charities! Select

yoga teachers from our community will lead us through this

brilliant, outdoor yoga class with a DJ spinning all the yoga hits!

Help change the world one pose at a time. To participate, visit

www.YOGAAID.com and search for the YOGAPALOOZA MPLS

team for more details. SEVA (selfless service) this SUMMER can

change the life of someone you don’t even know. Now that is

YOGA. –Om Shanti Namaste– Linda Rae


Google “2012 prophecy” and you’ll encounter everything from doomsday theories to Nostradamus comet predictions. If you’ve been feeling the winds of change in the air, 2012 might have something to do with it, but probably not in the way the great guru Google would have you believe.

Coleen Elwood, YCM teacher and shaman in the Inca Mystery teaching, has a different take on 2012. Elwood notes that according to the Inca, Hopi and Mayan prophecies, 2012 doesn’t signal the end of the world, but the end an old era: “a time, if we choose, to step out of thousands of years of separation consciousness (us/them, right/wrong, good/bad) and enter into an age of unity consciousness.”

This cosmic shift from separation to unity could be particularly helpful to Americans. According to Dr. Rachel Allyn, psychotherapist at the Yoga Center of Minneapolis, the dichotomies of us/them, right/wrong, good/bad are particularly entrenched in our culture. “Americans are individualistic to a fault, seeking the modern day notion of ‘good.’ This means trying to do more and more, pack more in, accomplish more, compete more, earn more.”

Looking outside of oneself for validation is a cause of concern for Allyn. “Many people expect themselves to be superhuman and frequently apply these polarities of good/bad, right/wrong in their everyday lives. The unrealistic standards and expectations they have for themselves are exhausting.”

Many of Allyn’s clients seek out her help as a yoga psychotherapist because they have found that their usual way of doing things simply is not working. Could there be something about the year 2012 that is an impetus for people seeking to change old patterns of behavior?

Elwood has observed a particular shift in her students’ and clients’ lives this year. “Generally speaking [2012] is a time of necessary change and transformation. Many people are waking up to their sensitivities and intuition. People’s ability to manifest has increased. The physical body is shifting and transforming as well as it aligns to the Earth’s new amplified vibration. Lifelong issues are being illuminated so they can be transmuted and transformed.”All of this energetic shifting can be an exciting time. “If,” notes Elwood, “you go with the flow and resist nothing! When we resist, we suffer.”

According to Allyn, suffering often manifests itself

Off the Mat:

Coping with

Change


. . . . . . . . . . . . . . . . . . . . . . . .

Change is a form of loss... it can be a scary unknown.

Recognizing these feelings is

important.

in chronic sickness, anxiety, depression or strained relationships. “Those who ‘lead with their heads’-- over-relying on intellect, logic, planning and strategy -- often cause themselves an increase in anxiety and agitation because it is an illusion to think they can control or will everything.”

If you have found yourself in a state of anxiety or agitation trying to control everything, the Universe just might have other plans for you—especially this year. The legend surrounding 2012 speaks to a time when the earth will rebel in order to get us humans to work together. “One of the biggest components of this time will be a return to the natural world and our intuition,” report Elwood. “It will be a time to remember we are all connected -- the trees, rocks, wind, and each other.”

“Simply put,” says Elwood, “[2012 is] a time to lead from our hearts rather than our heads.”

What does it mean to transition from head to heart? “If someone can understand how to ‘lead with their heart,’ they are learning to soften a bit within themselves, loosen their grip, and let go of unrealistic standards for him/herself,” reflects Allyn.

But this transition does not come without challenges. Allyn has witnessed that individuals undergoing change have a difficult time. “Change is a form of loss… [it] can be a scary unknown. Recognizing these feelings is important. Equally as important is letting go of our resistance to change, letting go our grasping and clinging to solid ground. Everything is impermanent and change is happening all the time. By acknowledging this truth, and holding space for it, our resistance to it can dissolve.”

Grounding and meditation are the cornerstones of a yoga practice while navigating the fluctuating feelings that arise during change. “Grounding is key!” exhorts Elwood. “If we are present we can access our bodies’ wisdom and our intuition. If the root chakra is strong we can create our community and a sense of inner security, not reliant on external forces.”

Meditation, Elwood notes, serves as medicine for the mind. “Our thoughts create the stress can arise when we undergo

changes. Meditation is the best way to connect with your intuition and be lead on the path unique to your journey.”Elwood also suggests movement (asana, dancing, swimming) to stay connected to the bodies’ wisdom, and the practice of non-judgment—towards others and ourselves. Allyn agrees, “Sometimes the best strategy or coping tool is not about doing anything at all, it’s about being a compassionate witness and holding space for the feelings that arise.”Allyn sees a connection and compatibility between

the practice of yoga and the practice of psychotherapy in navigating change: with consistency, patience, dedication and compassion, lives are gradually transformed.

“As a general rule, in therapy, people who dedicate themselves to the ‘practice’ of psychotherapy are the people who make energetic shifts, emotional shifts, physical shifts, and interpersonal shifts. In other words, clients who prioritize themselves -- they believe

they’re worth it and prioritize their self-care -- and practice patience with themselves, are the ones who transcend. This is a timeless concept, one that is no different from yoga and meditation which also emphasize practice. The students who show up on their mat time and time again are the ones who self-actualize and find presence to show-up for their lives.”

Like in yoga, change in therapy often occurs slowly and steadily. Just when we feel content with the progress we’ve made towards our higher selves, more work is laid before us. “Truly the only thing we can count on in life is change,” advises Elwood, “and if we resist, we suffer. So, celebrate this exciting time of global transformation. Realize it is a perceptual shift that is needed... everything unfolds perfectly... resist nothing!”

To delve further into the process of navigating change, this summer Coleen Elwood offers a Creating Energetic Boundaries Workshop and Peace Medicine Intensive (p.20). To book a Yoga Psychotherapy appointment with Rachel Allyn, visit www.yogacentermpls.com/dharma.asp

Laura Honeck, mother, yoga teacher, and Yoga Study 20 graduate, resides in Maple Grove.


The Minnesota sun is shining, fresh produce is in abundance and basically you are healthy. Why then do you experience such fluctuations in your energy levels?

All three of the elements mentioned above abound with energy: the sun, fresh produce and YOU. Let’s begin with the sun, (Surya in Sanskrit) our radiant star. Without it our world would cease to exist. The sun provides our planet with warmth, plant life the ability to release its chlorophyll and develop into food, and on a personal level it permeates our being with essential Vitamin D.

Dr. Michael Holick, world expert on Vitamin D, has shown that in the northern hemisphere, MOST people are deficient in Vitamin D3, especially those of us living north of Atlanta, Georgia. Recent studies have revealed that a D3 deficiency has been linked with osteoporosis, several common cancers, autoimmune diseases, infectious diseases and heart disease. This deficiency can also play havoc on our energy level, mental capability and immune system.

Dr. Holick suggests obtaining our Vitamin D3 directly from the source, the sun, whenever you are able by spending 10 minutes (once a day) outside in the sun without sunscreen. Have your Vitamin D levels tested (simple blood test) and put yourself on a natural Vitamin D3 supplement crucial during our long Minnesota winters. It is not quite possible to get enough D3 via our food…..and most of those Vitamin D fortified products do not contain Vitamin D3.

Hippocrates told us, “Thy food is thy medicine thy medicine is thy food”. The advent of modernized agriculture has been one of the most significant hazards to our health and perhaps one of the biggest downfalls of society. This event brought forth processed and fast food, GMOs (genetically modified organisms) which in turn caused development of pesticides and herbicides. These are all greatly changing our ecosystems and affecting our quality of life. We are, however, experiencing a movement to go back to growing our own food or at least in sourcing it locally and naturally.

Locally grown, fresh food whether it comes from the farmers’ markets, your CSA (community supported agriculture)

farm or your own backyard is an excellent source of sustenance for our physical bodies (annamaya kosha). The closer to Nature we eat and the closer to home we source our food, the more nutrition and energy will be present in that food. I will invite you to think one step deeper (manamaya kosha) in considering that if your food is grown with love and personal attention rather than with chemicals and machines it will carry that positive energy with it. And, when you prepare your food, the methods that you choose and the attitude and mood that you possess while preparing also becomes part of that food.

We all have basic nutritional needs, but it is important to develop a personal eating plan that provides your body with the ultimate nutrition and energy specific to your lifestyle. In general, we all need to eat carbohydrates (fruits, vegetables and whole grains), lean protein and healthy fats. Most nutrition experts agree that 65% or about two thirds of our entire daily food intake should be from the carbohydrate category. This translates to eating a variety of different colors (think rainbow or chakra colors) of fruits and vegetables and non glutinous whole grains such as brown rice, quinoa, oats, buckwheat, millet, etc. ensuring you are

Finding Your Energy This Summer


breath, to stimulate our energy system (pranamaya kosha) and harness our calmness. By practicing asana (physical movement) and pranayama (breath “life-force” movement) we can effectively locate and utilize our internal energy for our own well being and preventative medicine.

Enjoy the sunshine, eat fresh locally produced food obtained and prepared with love, practice Yoga. Be happy, healthy and filled with energy.

Crystal A. Hanson is a Holistic Life Coach, Certified Fitness Nutrition Coach and 230 Hour Certified Yoga Teacher living in the Twin Cities area. Website: HealthyLS.Home.Comcast.net

. . . . . . . . . . . . . . . . .

some meals vegetarian. It will allow you to eat lower on the food chain and experience how vegetable protein works within your body and energy system. A quote from Michael Pollan, Journalist and advocate for non-industrial food, says it well, “Eat food. Not too much. Mostly plants.”

Our bodies hold an immense amount of energy all the way through our core and deep into our cellular structure. Recall Newton’s First Law of Motion: An object at rest stays at rest and an object in motion stays in motion. Initiate some “motion” throughout your body. Practice Yoga. It has many limbs and is accessible to everyone.

Yoga teaches us to delve deeply into ourselves, to calm our mind, to move our

getting healthy amounts of fiber, vitamins and minerals.

Healthy fat is found in avocadoes, olives, coconuts, cold water fish and other nuts and seeds. When using oils from these foods look for virgin, cold pressed, or expeller pressed to insure the highest quality of nutrition with the least amount of processing.

Most Americans eat much more protein than is necessary. A key to protein is to choose it wisely and eat it throughout the day, starting at the very beginning of your day. Protein takes longer to digest than carbohydrates so it will sustain your energy for a longer time period. The best energy scenario is to include protein and carbs in each meal and snack. The carbs will give you that instant energy boost and the protein will work to sustain the energy until the next time you eat. Eating smaller amounts of food for meals/snacks and eating more often throughout the day will help to increase your body’s metabolism and its ability to properly digest, maintain and distribute the energy. It will also help eliminate “cravings” which are really just signals that our body needs something.

If you are a practicing Yogi, then you are most likely familiar with the Yamas, guidelines or codes of conduct. The first Yama is Ahisma which is interpreted as non violence to all living beings including ourselves. In considering your protein, you may opt to eat vegetarian or vegan based on Ahisma. If a vegetarian eating plan does not work for you 100% of the time, then consider eating at least


Yogi’s Kitchen

It finally has arrived. What we’ve all been dreaming, planning, and excited about: Summertime in Minnesota. For those summer days of biking, walking, and yoga by the lakes, a quick fruity smoothie is the perfect treat. It is pretty hard to go wrong when making a smoothie. Usually, you can let your cravings and taste buds guide your flavors. However, your smoothie is only as healthful as the ingredients you put into it. Ice cream, sorbets, and sugar-laden yogurt may taste great but can add copious amount of unnecessary sugar and saturated fat. It is easy and more nutritious to replicate store

bought or fast food smoothies from home. Smoothies are also a great way to sneak in nutritional supplements and therapeutic herbs for picky eaters. All you need is a blender or food processor and summer’s bounty of ripe fruit. It is also a great time to buy in bulk and freeze. Then you’ll have fresh ingredients for a nutritious smoothie that your body will welcome throughout the year. There is a basic ratio for simple smoothie making, traditionally one serving is 1 cup frozen fruit to ½ cup-1 cup liquid base, which can be dairy, coconut water, fruit juice, nut, or oat milks. More liquid creates a thinner more drinkable smoothie, while less liquid provides a creamier

thicker smoothie to eat with a spoon. There are endless amounts of other combinations of optional ingredients to enhance the flavor and nutritional value. Nuts and seeds provide extra protein, fiber, and omega 3s, and make a deliciously velvety texture. Spices such as cinnamon, nutmeg, or even cayenne boost circulation, or added ginger to ease an upset stomach. Herbs such as mint or Echinacea, provide unique flavors and freshness as well as natural remedies for mild ailments. Supplements such as protein powder, flaxseeds, Vitamin C powder can add a variety of benefits. For a thicker drink, add one

Kate Scharenbroich is a Minneapolis -based Yoga Instructor and Private Natural Health Chef Specializing in Gluten Free and Aryuvedic cooking. www.GenuineGourmentChef.com

Summer Smoothies

The

*Medical benefits sourced from the book The Mayo Clinic Diet

Creamy Peppermint Tea SmoothieJust like peppermint bon bon ice cream! Well, almost. Peppermint aids digestion and acts as a carminative, relaxing the smooth muscle of the digestive tract. Can be added to smoothies as mint leaves or therapeutic grade essential oil.

1 ½ cup brewed peppermint tea, cooled¾ cup vanilla low fat frozen yogurt (or nondairy alternative)4-6 fresh mint leaves1 frozen banana2 tablespoons dark chocolate chips or cacao nibs

Blend all ingredients in a blender or food processor and enjoy!


tablespoon ground flaxseeds or chia seeds mixed with one tablespoon of water and let thicken before blending into your smoothie. Chia and flax seeds help to restart peristaltic activity and aid in nutrient absorption. Both create a gel when mixed with liquid and have a nutty flavor and Flaxseeds contain lignin, substances that act like antioxidants, which help regulate hormone levels and may inhibit tumor progression. For added natural sweetness, dried fruits

are the perfect replacement for the mix of fruit and sugar syrups found in many massed produced smoothies. The best way to add dried fruit to smoothies is to remove the pit if any, re-hydrate them in warm water, strain, and then blend. Figs, raisins, prunes or dates are perfect to blend. Prunes are especially high in salicylates, a natural form of Aspirin.

Honey can also be added to round out tart drinks. Raw honey contains enzymes, nominal amounts of vitamins and some

trace minerals. Honey has been used for centuries as a topical wound treatment because of its natural antibiotic and sedative properties. A teaspoon or two works well to sweeten sour and tart fruits such as cranberries, and grapefruit. A quick breakfast, refreshing afternoon snack, or sweet ending to a summer dinner, a smoothie is the perfect homemade treat that rivals any sundaes and scoops out there. So what are you waiting for? Stop reading, and start freezing those bananas!

Yogi Goddess SmoothieThis unique smoothie is very calming, perfect for after a slow flow class. Dates are an excellent source of calcium, magnesium, fiber, and folic acid. The spices are a sensual treat and traditional stimulant for summer love.

1 cup milk, oat, almond, or dairy1 cup vanilla low fat frozen yogurt or nondairy alternative3 dates, pitted and chopped1/8 teaspoon ground clove1/8 teaspoon cinnamon1/8 teaspoon ginger1 drop pure vanilla extract

Cherry-Chocolate Heaven This smoothie is the perfect remedy for this season of endurance sports and outdoor activity. Cherries are high in vitamin C, potassium, phosphorus, and magnesium which supports collagen growth and healthy connective tissue.

1 cup frozen cherries1 cup almond, oat or dairy milk1 teaspoon psyllium, chia or flax seed mixed with 1 teaspoon water1 drop of almond extract1 drop of cherry extract (optional)2 tablespoons of cocoa power or protein powder (for added muscle repair)

Strawberry Short PatchThis smoothie is high is Vitamin C, a natural antihistamine for allergies, fiber, and taste delicious with fresh strawberries.

1 cup frozen strawberries½ bananas, frozen 1 cup orange juice1 teaspoon flaxseed oil1 teaspoon Vitamin C powder


Growing Through Grief

STORIES FROM THE MAT

What if I told you that I know of a process that offers the opportunity for tremendous personal growth and learning? The benefits of this process could include discerning a new sense of your life’s purpose, finding a more intimate connection to other people and to your true Self, growing in compassion and gaining new perspective and insights, a deeper sense of strength, confidence, courage and hope. This all sounds pretty exciting, doesn’t it? Maybe you’re thinking, “Sign me up!” There’s just one hitch: you really don’t sign up. This process is called grief. My personal “initiation” into this process of growth and transformation was the death of my husband.

One Thursday morning in April, 2000, my husband and I said our usual farewell as he headed off to work. That afternoon he laid his head down on his desk and died. Cardiomyopathy, the

coroner reported. That’s a long, fancy word for dead. In an instant, I became a 38-year-old widow, the single mother of a grieving adolescent. My own grief combined with the pain of seeing my eleven-year-old son suffer left me feeling un-done, disassociated and even alienated from my own body, life and experience. After my husband died, I had moments when I thought my life was unreal; I was watching it as if on a movie screen, but I wasn’t actually in it. There are parts of the movie that I don’t remember very well.

Disassociation had its price. In the summer of 2001, I found a lump on my left breast and had to have surgery. Two months after the lumpectomy, I faced near-emergency surgery to remove my gallbladder. The thought occurred to me that I really didn’t want to just keep having my aching parts cut out in a hospital operating room. I had to find a better way.

For me, yoga is the better way. The ancient healing techniques of yoga led me right through the center of the pain of grief and loss so could I re-discover my own center, re-learned to flow with life, to feel and digest it, assimilate the benefits of my experience and lay down what was no longer useful. Knowing that no one else could do this work for me, I practiced every day. I learned how to breathe. Open to grace, in a spirit of self-acceptance, I practiced strong, courageous, compassionate yoga. I opened my heart to the healing power of the community at the Yoga Center of Minneapolis. Through practice, I continue to learn to stand in my personal power with an open heart, receptive and ready to face the unknown without fear. This, for me, is the heart of yoga.

Moya McGinn Mathews is a Yoga Teacher and Graduate of Yoga Study 6.

. . . . . . . . . . . . . . . . .


YOGA STUDY

COUPON FOR ALL STUDENTS

$5 Off a YCM Workshop

[Use towards any 2-hour or 3-hour workshop, excludes Visiting Instructors]

Limit one per person. Does not apply to Visiting Instructor Workshops. Present in person or enter code

online: yogi212. Not available in conjunction with other discounts.

COUPON FOR NEW STUDENTS

$10 Offan Absolute

Beginner Class series [Regular price $50, discounted price $40]

Limit one per person. Present in person or enter code online: yogi214. Not available in conjunction with

other discounts.

CO

RN

ERSarah Jane Wroblewski, YS Coordinator

School’s out for the kids, but many of our Yoga Study students are still working hard to earn their 230-hour Yoga certificates. Between our rigorous core curriculum and our specialized tech sessions, finding time for a personal practice can be challenging. While expanding their knowledge base on anatomy, alignment and philosophy, we encourage students to put this information to practice in the studios near their homes, at their work place, or right here at YCM. Many of us find comfort in the relationship we develop with a teacher who anticipates our next moves, so we can incorporate the details we are are picking up along the way. But what comes next in a Personal Practice? How does one take the next step from practicing in a classroom, to a self-guided practice of your very own? I often hear students say that the mundane details of their surroundings at home become distracting at a cacophonous level. “I should change the laundry....There’s a cobweb in that corner...What should I make for dinner?” Of course the appearance of the monkey mind can attempt to thwart our efforts in a studio as well, but when there is no one to keep us on track for 75 minutes, a home practice can seem like a daunting task. I recommend starting small and simple.

1) Bring your mat to a place where there is minimal clutter and you can move your body freely. Light a candle or some incense to set your intention to practice.

2) If your mind needs something to attach to, or a way to mark time, try using music to hold the space.

3) Set an attainable goal. Start with 15 minutes and work your way up.

4) Give your body ample time to warm up. You are more likely to want to explore poses if you have taken the time to open in all areas (re: don’t jump into Pincha Mayurasana without doing some sun salutes first)

5) Spend at least a few minutes in seated meditation after you practice. Let it sink in.

6) Journal about your home practice.

Remember that your time alone on your mat is where your yoga shines through, and where you will find the inspiration to share it with others.

YOGA CENTER of Minneapolis:: MPLS Studio 612.436.4700

212 3rd Ave N #205 55401

[email protected]

:: SLP Studio 952.345.1953

4200 Minnetonka Blvd 55416

[email protected]

www.yogacentermpls.com

Want to advertise, mark a milestone, or honor someone

special in the next publication?

Call us at 612.436.4700 and reach out to the yoga community with a B&W or full color space. Prices are reasonable and

help this publication run on recycled newsprint.

GET THE WORD OUT

Documents

Yoga Center of Minneapolis Magazine