Class Descriptions

Basic Yoga (open to all levels) Lvl 1:
Are you new to yoga? Not sure where to begin? Want to deepen your practice? Yoga Basics will introduce you to a variety of yoga asanas(poses) that can reduce stress, bring energy, strength, balance, and flexibility to your body. Through these basic postures, simple breathing techniques, and alignment principles, you will be able to discover the benefits of yoga at your own pace and ability. Modifications and props are used to provide support in the poses to meet your physical needs.  There is an introduction to meditation and relaxation techniques, perfect for stress relief and overall well being.

Basic Yoga Lvl 2:
A carefully arranged sequence of yoga postures with slow movement from one posture to the next flowing with breath. We also take time in the poses to explore alignment and enjoy the fullest expressions of the poses. This class focus is on utilizing the breath, deep stretching & relaxation, which results in body awareness.  There is an introduction to meditation and relaxation techniques, perfect for stress relief and overall well being.
This class also serves as a great introduction to Vinyasa, but can be a great practice to maintain for any level yogi.

Gentle Yoga:
Gentle Yoga is a perfect introduction to the asanas (poses) of yoga or for those who wish to move at a slower pace in with their practice.   These gentle classes include floor work for hips, spine and joints, as well as strengthening and balancing poses. The Gentle class was developed as a gentler, slower paced practice to make it more accessible to people of all physical ability, ages, and fitness levels. It is an excellent class for those with injuries or those who have never done yoga. 

Suitable for beginners and those wishing to deepen their practice.

Moving Beyond Basics:
This class is recommended for students who have practiced Hatha yoga and are interested in exploring a more movement-oriented class.  It is appropriate for students wanting to deepen their practice.  This class links the traditional postures practiced in basic yoga into a sequence of movements the "flow" with the breath. Variations on the Sun Salutation are often used as a warm-up followed by a standing sequence, balancing poses and then seated poses. As in all classes, relaxation (Shavasana) ends the class.  Flow-based Hatha yoga builds strength, endurance, and a strong focus.  Modifications are offered if you are just getting started. This class will explore pranayama and meditation on a deeper level. 

Yoga Nidra Meditation (Now included in the Restorative Yoga Class):
Yoga Nidra Meditation is an evidence based transformative practice derived from the ancient teachings that leads to physical, pyschological and spiritual healing and well being.  Yoga Nidra, also called "yogic sleep," or "lucid sleeping," is among the deepest possible states of relaxation while still maintaining full consciousness. In our fast paced world of multitasking, juggling all our responsibilities and challenges, we are in desperate need for stillness, relaxation and time for ourselves. The practice of Yoga Nidra has been found to reduce tension and anxiety. Yoga Nidra is an enjoyable and easy practice that everybody can do. You will be led through a deeply relaxing process to help you release stress, increase resilience, and bring deep rest to your body.  Yoga Nidra is clinically being used in various military settings to help soldiers and veterans with PTSD, persistent insomnia and chronic pain. It is practiced with children, at risk youth, in fertility, pregnancy and childbirth settings, with college students and with people in substance abuse recovery programs. For additional benefits, take a yoga class before the Nidra class and have both physical movement and meditation.


Nia Dance Movement and Nia 52 Moves (1 hour):
Nia is a dynamic cardiovascular workout set to music that stimulates and integrates your mind/body/spirit and leaves you feeling recharged, rejuvenated and fully alive.   Nia blends dance, martial arts, yoga  and healing arts to allow your child, athlete, warrior and dancer within to expressively emerge.  Each student is encouraged to modify their movement, speed and range of motion so all fitness levels can self-guide their Nia practice to meet their needs.  Adaptive Nia Movement uses the same Nia routines, but adapt the moves so that they can be done seated.  Standing for balance and agility is encouraged, but not required.

Nia classes are ideally taken barefoot.  Each hour long class includes mindful movement guidance and somatic education; class cycles include warm-up, sustained non-impact aerobic conditioning, strength training, cool down and stretching. Nia classes are taught to music, including pop, electronica, jazz, Latin, New Age, Indian and hip hop. They employ 52 basic movements and techniques that draw on a combination of Jazz, Modern and Duncan Dance styles, Tai Chi, TaeKwonDo and Aikido; and the bodymind healing arts of Feldenkrais Method, Alexander Technique and Yoga.

Experience a workout without pain and enjoy the process of getting fit with movement.   Every experience can be adapted to individual needs and abilities.

Restorative Yoga:

We stay on the floor in this gentle practice as we move into the poses of Restorative Yoga for relaxation, release, and healing. Take a break from your busy, stressful, over-stimulated day to unwind and rejuvenate in poses that will quiet your mind, release tension in your body, and nourish your spirit. This restorative class is slow paced, focused on holding gentle poses. Using strong foundations, we gently move the body making our way in to longer holds focusing on stretching and relaxing tight muscles.  Much of the class is practiced on the floor, with a few poses using the wall.  Studio Props are used including bolsters, blocks, blankets and belts.  You are welcome to bring your own props, but all studio props are sanitized after use. All classes end with a guided Nidra meditation for deep stress release. 

This class is offered to all levels. Comfortable, warm clothes are recommended.  

Chair Yoga & Nia 52 Moves Seated:
This ongoing class is offered in a small group setting for those who prefer a seated practice, those with knee or hip replacement, or for those who are recovering from an injury or illness.  The class size is limited in order to meet your individual needs.  We focus on strengthening, flexibility and agility poses done in the chair, as well as balancing poses done with the chair and wall for support.  We learn to use the breath through yoga breathing techniques.  Many of the movements taught are based in Yoga, Nia, and Ageless Grace.  If you are interested in taking this class, please contact Lisa Sandin to see if there is space available.   

Yin Yoga:
Yin yoga is a long, delicious holding of passive poses to get to the connective tissue and deep into the joints for an amazing yoga experience.  

Yin yoga is a quiet practice suitable for students of all levels of experience. Through the practice of long held postures targeting the connective tissue of the low back, hips and hamstrings.  Yin Yoga invites you to slow down and create space for stillness while nourishing joints, ligaments, tendons and fascia.  Many of the poses are seated, supine, or prone and are held with the muscles relaxed for several minutes.  There is a focus on breath, being present in the moment, relieving tension and letting go.  The Yin practice includes powerful mental and emotional benefits as its practitioner becomes quiet, still and mindful to the present.  Give yourself this opportunity to surrender, slow down and come back to balance.  A perfect complement to more rigorous practices like spinning, running, or flow styles of yoga. It is also popular with athletes as a way to prevent future injury.
This class is open to all levels of ability. Props and aids are available for anyone needing support in the poses.


Gentle Yoga for Men:

Gentle Yoga for Men is designed to introduce men to the benefits of yoga.  We explore physical poses for balance and core strength, breathing exercises, and relaxation techniques to help you cope with the daily stresses and demands of your life. Yoga opens up typically tight area for men - the back, hips and hamstrings.  It strengthens the legs, arms, and abdominal muscles, promoting energy, balance, stamina and calmness. We begin on the floor and come to standing, and use the chair and other supports as needed. It's ok if you can't touch your toes!  Bring your sense of humor! Beginners welcome. 


Gentle Yoga with Meditation:   

One of the most valuable things that we can learn to do in this lifetime is to compassionately care for ourselves.  By optimizing our own physical, energetic, mental and emotional health, we increase our capacity to manage the myriad of stresses that impact our day to day experiences.  Investment in our own stability and balance will lead to greater resiliency and ultimately positively impact the relationships we are invested in. The focus of this class is stress release and gentle stretching.  The class consists of simple breathing exercises, with warm-ups, simple postures and loving kindness meditation.  This class is appropriate for all levels of yoga, especially for students new to Yoga and students recovering from an injury, back pain or illness.  This class is intended to be relaxing and nurturing to your body. (All Levels)


Vinyasa Flow Yoga Level 1 & 2 

A vinyasa style class focuses on dynamically moving from asana to asana (pose to pose) with constant attention to breath. Focus is on balance, power, fluidity, flexibility and alignment. Level 1 is designed for beginners new to Vinyasa yoga who are looking to build strength, flexibility and stamina in their practice.  The class will explore and build a foundation of a variety of asana and pranayama (breath work).  Level 2 is designed for those who have a well established practice and are looking to challenge and deepen their practice by exploring a variety of intermediate asanas (poses) and pranayama (breath work).

Yoga for Compassion (Ages 13-17):
 Part of our Yoga for Youth! Series, Yoga for Compassion is for teens ages 13-17.  This one hour long yoga offering is an opportunity for young people to learn self-awareness, manage emotions, and experience personal growth in a safe and welcoming environment. Focus will be on body awareness, grounding, breathing, meditation, and mindfulness, aka: stress relief! This course is designed to offer support and tools for learning self-awareness for any young person who may be struggling with challenges in their lives. Participation in this session is by referral only. Referrals may be made by parents/guardians, healthcare providers, teachers and/or counselors.


Yoga for Compassion referral form, PDF version---print pdf and complete, Electronic---fill-in Word 2007+ document, save, and send as attachment to Timbelry at Timberly@heartandsoleyoga.