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$79.00
2 Sessions
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Teens Can Defend Themselves! with Defend Yourself
Nov 3, 2018 - May 4, 2019
 

Harassment, abuse, and assault: These things are scary, but you're stronger than you know!

In this workshop, you'll learn mental and physical skills that can help you deal with creepers, bullies, and more. We'll cover:

- How to prevent and avoid harassment, attack, and abuse
- How to stay safe online
- How to stop a threatening situation with words
- Physical moves to use against common attacks

Anyone can do this! You don’t have to be an athlete or a martial artist to help yourself be safer.

Teens say:

Inspiring! The class makes me feel comfortable addressing scary and uncomfortable situations.

Often abuse can start with words. I learned to set boundaries early on.

For 13–15 year-olds. In Takoma Park. Contact Elizabeth (elizabeth@defendyourself.org) if you cannot afford the full fee.

  
Schedule
Date
Nov 3, 2018
Days
Sat
Time
3:30 - 6:00pm
Date
May 4, 2019
Days
Sat
Time
2:30 - 5:00pm
$0.00
6 Sessions
Enroll Now
Eyes Free Yoga with Diana McCown
Jan 6, 2019 - Jun 2, 2019
 

The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart. -Helen Keller

Eyes Free Yoga is inspired by blind/visually impaired yogis and is a class where we will move mindfully and with intent, using all the senses less sight. We will focus on how we move and tap into how we feel this movement in our bodies. Through this process we will explore how we make connections without visual feedback, both on and off the mat. This class is open to all yogis, regardless of amount of sight, however, fully sighted yogis will be asked to wear a blindfold during class.

  
Schedule
Date
Jan 6, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
Date
Feb 3, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
Date
Mar 3, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
Date
Apr 7, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
Date
May 5, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
Date
Jun 2, 2019
Staff
Days
Sun
Time
3:15 - 4:45pm
$100.00
4 Sessions
$30.00
per Session
Enroll Now
Yoga and Yogic Wisdom for Fierce Times: Nirvana through Samsara with Lakshmi Kanter
Jan 25, 2019 - Apr 26, 2019
 

This series of workshops is designed for people feeling the tremendous energetic shifts occurring around the world, in our backyard, or within your being.

Ancient Yogic and Tantric wisdom offers physical and energetic practices that transform our relationship to losses, disappointments, and challenges.

These gatherings will help you tap into deep healing, spaciousness, connectedness and resilience so that you can see with greater clarity, move forward with more fearlessness, trust more fully in your intuition, and surf the fierce phases of life with more grace.

Participants will explore methods to skillfully relate to tension, negative emotions, anger, anxiety, stress and depression that can get stuck in the body-mind. These teachings empower us to shift our experience of reality from the inside out.

We will practice breathing techniques, yoga postures, guided relaxation, meditation, self-inquiry, and sacred listening.

All are welcome. Please bring a journal.

January 25th session is FREE for students affected by the shutdown. Use code SHUTDOWN at checkout.

  
Schedule
Date
Jan 25, 2019
Staff
Days
Fri
Time
6:30 - 8:30pm
Date
Feb 22, 2019
Staff
Days
Fri
Time
6:30 - 8:30pm
Date
Mar 29, 2019
Staff
Days
Fri
Time
6:30 - 8:30pm
Date
Apr 26, 2019
Staff
Days
Fri
Time
6:30 - 8:30pm
$350.00
2 Sessions
Enroll Now
Rest for All: Restorative Yoga Teacher Training with Tara Lemerise
Mar 30, 2019 - Mar 31, 2019
 

Some of our students' deepest experiences of yoga happen when we can give them the opportunity to stop working to control their body and mind and instead help them rest with support, awareness, and intention. The deep, purposeful kind of resting possible with restorative yoga can eliminate fatigue, expedite recovery from injuries, ease experiences of anxiety, and develop resistance to the impact of stress on physical and mental health, among other things. This teacher training will provide the tools you need to teach restorative poses with confidence and ease, both in a group setting and to one-on-one clients.

You will learn:

- detailed alignment and propping instruction of at least seven restorative postures
- the benefits, applications, and energetics of restorative yoga asanas
- when and how to use props to initiate a relaxation response
- how to address injuries, limitations, and special conditions during restorative practice
- ways to identify physical and energetic misalignment in restorative poses
- skills for physical and verbal adjustments during restorative practice
This training is ideal for:

- new and experienced yoga teachers who want to expand their teaching skills
- anyone currently enrolled in an immersion or yoga teaching training program
- anyone interested in deepening their understanding and experience of restorative yoga

This training is eligible for 12 hours of continuing education credits with Yoga Alliance and, after completion, there are opportunities to join Tara's apprenticing program.

Cost includes a spiral bound 30-page Restorative Yoga Teacher Training Manual.

  
Schedule
Date
Mar 30, 2019
Staff
Days
Sat
Time
1:00 - 7:30pm
Date
Mar 31, 2019
Staff
Days
Sun
Time
1:00 - 7:30pm
$30.00
1 Session
Enroll Now
Yoga for Men and Women with Dementia and their Caregivers with Cheryl Kravitz
Mar 31, 2019 - Mar 31, 2019
 
According to the Institute on Aging, yoga for individuals with dementia is three-fold: 1) exercise for the body, 2) exercise for the mind, and 3) a tool for stress reduction. This workshop will benefit both men and women with dementia and their caregivers. Studies have shown that caregivers for people with dementia are under so much stress they often neglect themselves. Yoga offers a personal journey of growth and self-discovery for caregivers and the patient. It also offers ways to join in community with others who can be of support.
 
As patients’ basic communication skills are diminished, caregivers sometimes can no longer connect with them. Amidst these immense challenges for both caregivers and patients, yoga can offer many tools for making interaction easier and more enjoyable for all involved. Those include relaxation methods, retraining and practice in basic motor skills, catharsis through joyful movement and music and powerful non-verbal means of connection and communication.
 
Individuals with dementia and their caregivers are welcome to attend. Cheryl will be happy to speak with the caregiver before the session.
 
Cheryl Kravitz, RYT200 is certified to teach yoga to individuals with dementia by the Alzheimer’s Research and Prevention Association. She works with the Jewish Federation and ElderSafe providing yoga classes individually and in groups to men and women with Alzheimer’s disease. A freelance writer, she recently published an article about her own journey.

 

 

  
Schedule
Date
Mar 31, 2019
Staff
Days
Sun
Time
2:00 - 4:00pm
$180.00
6 Sessions
$30.00
per Session
Enroll Now
Stress Relief Saturdays with Tuesday Irby
Apr 6, 2019 - Jun 15, 2019
 

Meditation, asana, rest. De-stress from the past week, be yourself in this moment, and re-set for the week to come. Stress Relief Saturdays are your opportunity to come home to you. Our practice includes meditation, journaling, active asana practice, and restorative postures, giving you space to relieve body and mind of tension and stress. All levels welcome. In Takoma Park.

  
Schedule
Date
Apr 6, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
Date
Apr 20, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
Date
May 4, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
Date
May 18, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
Date
Jun 1, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
Date
Jun 15, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
$79.00
1 Session
Enroll Now
Get Ready for College! with Defend Yourself
Apr 6, 2019 - Apr 6, 2019
 

Learn skills to be safer and more confident as you head off to school, work, or travel. This is a high-risk time for sexual assault, especially by someone you know, but research has found that empowerment self-defense can make a huge difference! So we focus on using prevention, boundary-setting, assertiveness skills, and physical strikes as a last resort in a college setting.

For rising high-school juniors, seniors, and college students

If you can't afford the full class fee contact Elizabeth (elizabeth@defendyourself.org) to inquire about aid.

  
Schedule
Date
Apr 6, 2019
Days
Sat
Time
3:00 - 6:00pm
$60.00
3 Sessions
$25.00
per Session
Enroll Now
Yoga Nidra Sundays: Yoga for Well-Being with Carol Mermey
Apr 7, 2019 - Jun 9, 2019
 

Enjoy a break from your daily routine to recharge with this guided meditative practice of deep relaxation that eases tension and fatigue, calms the nervous system, helps heal the body, and restores energy and well-being.

Yoga Nidra helps:
- Relieve stress and anxiety
- Cultivate an underlying sense of ease and well-being
- Develop resilience and clarity in the face of life's challenges
- Become more responsive and less reactive to what's happening in the world around us.

In this workshop, you'll:
- Learn centering and relaxation techniques
- Practice gentle asana stretches for joints and muscles
- Explore yoga breathing techniques
- Be guided through a complete Yoga Nidra practice.

Yoga Nidra is practiced in a comfortable lying or seated position. No prior experience needed - everyone welcome. In Takoma Park.

  
Schedule
Date
Apr 7, 2019
Staff
Days
Sun
Time
5:00 - 6:30pm
Date
May 5, 2019
Staff
Days
Sun
Time
5:00 - 6:30pm
Date
Jun 9, 2019
Staff
Days
Sun
Time
5:00 - 6:30pm
$60.00
1 Session
Enroll Now
Spring Expansion Workshop: Yoga, Qi Gong, and Meditation with James Foulkes
Apr 13, 2019 - Apr 13, 2019
 

As the days become warmer and brighter, nature rouses from her winter slumber and looks ahead to the new growth of Spring. This is the season to plant seeds for a future harvest and determine our direction and action for the coming expansive months. Focused intent enhances our ability to envision possibilities and weave our dreams.

Spring is the most potent season for cleansing and detoxification and is associated with the Wood Element in Traditional Chinese Medicine (TCM). In this workshop we will focus on rejuvenating and invigorating the Organs and Meridians of the Wood Element—the Liver and Gallbladder. Thus we will transform their negative emotional characteristics, moving from Anger and Frustration to Acceptance and Kindness.

The Wood energy of Spring is an expression of life and growth at its strongest. To balance the Yin nature of the gentle cleansing stretches and breathwork, we will explore a variety of dynamic sequences—expansive and opening movements with a vigorous and stimulating approach; embodying a surge of rising energy like the dandelion whose growing edge can burst through concrete if it must.

These seasonal workshops offer an opportunity to harmonise your body/mind with the cyclic rhythm of the seasons. Everyone welcome. In Silver Spring.

  
Schedule
Date
Apr 13, 2019
Staff
Days
Sat
Time
4:00 - 7:00pm
$95.00
1 Session
Enroll Now
Empowering Whole Women with Yoga & SoulCollage®️: A Benefit Workshop for DASH
Apr 14, 2019 - Apr 14, 2019
 

The District Alliance for Safe Housing, or DASH, helps survivors of domestic abuse rebuild their lives on their own terms by providing access to safe housing. We're honored to support DASH in its mission
by hosting this deeply empowering, feminist workshop.


In this society that denigrates and disempowers women in myriad ways, it's vital that we support women in nurturing and honoring their whole selves. Both yoga and SoulCollage® can be excellent practices through which women find deep power through whole-self-love.

Yoga (as Natalie teaches it) encourages women to connect with and honor our bodies, and to care more about how we feel than about how we look.

SoulCollage® is a creative, intuitive, right-brained process through which we get to know, express, and integrate the various parts of ourselves - even and especially the parts that our misogynist culture deems problematic.

In this workshop, join Natalie for a feminist gathering including all-levels yoga and an introduction to SoulCollage®. You'll enjoy being with like-hearted women, and come away feeling more inspired,
empowered, and whole.

All materials are provided, and all proceeds go to benefit DASH, which you can learn more about by visiting www.dashdc.org.

  
Schedule
Date
Apr 14, 2019
Staff
Days
Sun
Time
1:00 - 4:00pm
$95.00
3 Sessions
$35.00
per Session
Enroll Now
Restorative Yoga Sundays with Tara Lemerise
Apr 14, 2019 - Jun 23, 2019
 

Undo, unwind, let go, and experience true rest. Instead of asking your body and mind to do more, this practice soothes your nervous system, quiets your mind, and helps you release deeply held tension. This workshop is a unique circuit of restorative poses where all the necessary blankets, blocks, and bolsters are skillfully arranged before you arrive. You simply come for the deep nourishing rest you need and deserve. Leave feeling completely revitalized and refreshed, ready for the week and the month ahead.

Everybody welcome; no yoga experience necessary. Please register in advance by 4p on the day of the workshop.

  
Schedule
Date
Apr 14, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
May 19, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
Jun 23, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
$0.00
1 Session
Enroll Now
ClimateYogi: Earth Day Edition with Galen Tromble
Apr 20, 2019 - Apr 20, 2019
 

Experience the integrated mind-body practice of yoga in this special ClimateYogi workshop celebrating Earth Day. Meditate on the wonder of this living planet of which we are a part. Deepen your awareness of connection with Earth and gratitude for life. Consider the way humanity relates to the Earth and the impacts, including global warming, pollution, and diminishing life around the globe. Envision a different future, with humanity dedicated to working with the natural healing power of life to create a future of flourishing life on Earth.

All levels welcome. No prior yoga experience necessary.

There is no charge, but donations will be accepted. In Silver Spring.

  
Schedule
Date
Apr 20, 2019
Staff
Days
Sat
Time
3:00 - 5:00pm
$150.00
6 Sessions
$30.00
per Session
Enroll Now
Mindful Mondays Yogic Parenting Circles with Lori Wilen
Apr 22, 2019 - May 27, 2019
 

Mindful Yogic Parenting is an integrative approach designed by Lori Wilen that combines yoga asana and philosophy, journaling and artistic expression, conversation, and application from the mat to parenting.

In each workshop, participants can expect to:

- connect to other yogi parents
- engage in a mindful, alignment-based asana practice that safely challenges their body and mind
- learn more about yoga practices and philosophy
- explore connections between our bodies, minds, breath, heart, and parenting practices

No prior yoga experience necessary, just a journal and an open heart.

 

Willow Street Yoga Members: use code WSYMEMBER at checkout for a 67% discount!

  
Schedule
Date
Apr 22, 2019 - May 27, 2019
Staff
Days
Mon
Time
8:00 - 9:30pm
$150.00
6 Sessions
$30.00
per Session
Enroll Now
Yoga Practice for Strong Bones with Kathy Carroll
Apr 28, 2019 - Jun 2, 2019
 

Fifty-five percent of Americans over fifty have low bone mass, which can lead to debilitating fractures.

This six-week session is designed to help you build a regular yoga practice to strengthen your bones. You will learn a twelve-pose practice that has shown equal or better results than medication. And, unlike medications, it has only positive side effects, like less stress, more vitality, better balance, and more fun! You will also learn how to adapt the poses to meet your individual ability and needs.

We are what we repeatedly do. - Aristotle

 

Willow Street Yoga Members: use code WSYMEMBER at checkout for a 67% discount!

  
Schedule
Date
Apr 28, 2019 - Jun 2, 2019
Staff
Days
Sun
Time
11:15 - 12:45pm
$45.00
1 Session
Enroll Now
Yoga for Bone Health and Osteoporosis: Preventing and Reversing Bone Loss with Carol Mermey and Deborah Boggs
May 11, 2019 - May 11, 2019
 

Osteoporosis is a silent disease that weakens bones, often resulting in fractures. Recent studies indicate that Yoga, practiced the right way, can build bone mass and prevent fractures without undesirable side effects. You’ll learn a safe and enjoyable practice to improve bone and muscle strength, posture, and balance.

This workshop provides an overview of osteoporosis:

- Definition, prevalence, testing, risk factors, remediating factors, physiology
- Consequences: fractures, falls, bone health
- How yoga can counteract thinning bones without undesirable side affects
- Do’s and Don’ts: movements which are safe and movements to be avoid

Then we’ll guide you through carefully selected yoga poses to build muscle and bone, improve posture, balance, and overall strength as recommended by Dr. Lauren Fishman and Ellen Saltonstall.

For men and women of all ages; appropriate for those who’ve never done yoga, experienced students, and yoga teachers.

Yoga teachers can submit training hours to Yoga Alliance for CEU credits.

  
Schedule
Date
May 11, 2019
Staff
Days
Sat
Time
2:00 - 5:00pm
$130.00
2 Sessions
$75.00
per Session
Enroll Now
Moving Well with a Healthy Spine and Joints with Maria Hamburger
May 18, 2019 - May 19, 2019
 

A healthy spine is a fluidly moving one. In this workshop, we will learn how to access the different sections of the spine to move with more freedom, support and comfort. Articulation of each segment of the spine is the first step to engaging and strengthening the core stomach muscles that in turn support the vertical column that is critical to moving well through life.

We will also address joint stability and mobility through controlled articular rotation ( CARS). This is an efficient and healthy system for bringing active rotational movement to all the joints in the body. In our daily lives, we tend to limit our joint mobility, leaving gaps and weakening unused portions of our joints. Through the mindful rotation of our joints, we will build greater joint health and overall movement facility.

Everyday Practice and Weekly Plus Members: use discount code MEMBER at checkout for $10 off of the full weekend price.

  
Schedule
Date
May 18, 2019
Staff
Days
Sat
Time
1:30 - 4:00pm
Date
May 19, 2019
Staff
Days
Sun
Time
1:30 - 4:00pm
$150.00
1 Session
Enroll Now
Labor with Love: Yoga, Positioning, and Partner Support to Enhance Your Birth with Michelle Cohen
May 18, 2019 - May 18, 2019
 

This labor preparation intensive will give you the tools you need to enter your birth feeling equipped and empowered. Topics will include a discussion of the stages of labor, optimal positioning, breath work, and key positions to use during labor.

Michelle Cohen, mother of two, prenatal yoga instructor, and birth and postpartum doula weaves together her knowledge of various comfort measures, yoga philosophy and postures, breath work, visualization, and birth planning to help you actively and enthusiastically participate in your birth. For those seeking an active, participatory birth, this is a perfect complement to other childbirth education for first-time couples and as a stand-alone refresher for second-time (or more!) moms.

Everyone welcome; no prior yoga experience necessary. In Takoma Park. Enrollment price is per couple.

  
Schedule
Date
May 18, 2019
Staff
Days
Sat
Time
2:00 - 5:00pm
$30.00
1 Session
Enroll Now
Yoga for Trauma and Anxiety with Cheryl Kravitz
May 19, 2019 - May 19, 2019
 

We are the authors of our lives, we write our own daring endings.”
Dr. Brené Brown, Manifesto of the Brave and Brokenhearted

We’ve all been there…. feeling overwhelmed, depressed and lonely. Triggers can come out of nowhere. Even the upcoming Memorial Day weekend, for some the traditional beginning of summer, might evoke painful memories. Symptoms of Post-Traumatic Stress can rise. This workshop will solidify the connection between mind and body. We are including poses for healing, readings and breathwork. Please bring a journal to the workshop. Materials will be available for individual vision boards.

We are the authors of our own stories. We will work together and individually to empower ourselves and one another. You are not alone.

All levels of students are welcome to attend.

 

About the Instructor: Cheryl Kravitz, APR, CFRE, RYT200, is a graduate of the Willow Street Yoga Teacher Training Program and received additional certification to teach yoga to survivors of trauma, restorative yoga, and yoga for brain longevity. She teaches specialized yoga to people with injuries, survivors of abuse, individuals with dementia, and caregivers. She has taught yoga to college students with learning differences, members of the military and, with a translator, individuals whose first language is not English.

  
Schedule
Date
May 19, 2019
Staff
Days
Sun
Time
2:00 - 4:00pm
$40.00
1 Session
Enroll Now
A Mid-Year Reboot with Cheryl Kravitz & María Elena Montero
Jun 1, 2019 - Jun 1, 2019
 

Ok, you had a New Year’s resolution. Remember that? Seems like a very long time ago. All shiny and new with the latest bells and whistles. Now, as we approach mid-year, that same resolution has broken down, needs a new engine, the transmission is blown, and all four tires are flat.

What are you saying to yourself? Are you trying to trade yourself in? Or, tirelessly diving in to polish and polish and more polish, trying to recapture the day, the moment when everything was going to be OK?

Let’s get together and fix your rear-view mirror. You’re looking forward, my friend. That’s the way you are headed.

Because … guess what … you are not your resolution. And you are not its failure or success. Learning to surrender to the power that is you and to the truth that you are enough takes practice, reminders, and, sometimes, help.

Cheryl Kravitz will lead us through a workshop where we’ll turn our minds toward the future. The past is just that. We will use our time to set a vision for the rest of the year, and, in the immortal words of Buzz Lightyear, “to infinity and beyond.”

María Elena will lead us through mindful practices (all levels) to connect with our inner joy, strengths, and passions.

In Takoma Park. Everyone welcome!

  
Schedule
Date
Jun 1, 2019
Days
Sat
Time
2:00 - 4:30pm
$45.00
1 Session
Enroll Now
Yoga and Meditation to Prevent Alzheimer’s Disease with Carol Mermey and Cheryl Kravitz
Jun 15, 2019 - Jun 15, 2019
 

It is never too early to start an Alzheimer’s prevention plan. This workshop offers some of the latest scientific research on preventive life-style choices that can improve brain health, including: (1) Diet, (2) Stress Management, with Yoga and Meditation, (3) Physical and Mental Exercise, (4) Socialization / Spiritual Fitness. You’ll learn breath, movement, and meditation practices to improve memory, brain function, sleep, and psychological well-being. Curriculum covers exercises for home practice, including the Kirtan Kriya, a 12-minute practice that has been shown in scientific studies to engage the whole brain and increase cerebral brain flow.

Workshop leaders Carol Mermey and Cheryl Kravitz have been certified by the Alzheimer’s Research and Prevention Foundation.

For men and women of all ages; new and experienced yoga/meditation students; yoga teachers – not appropriate for those already diagnosed with Alzheimer’s or other forms of dementia.

  
Schedule
Date
Jun 15, 2019
Staff
Days
Sat
Time
2:00 - 5:00pm
$95.00
3 Sessions
$35.00
per Session
Enroll Now
Restorative Yoga Sundays with Tara Lemerise
Jul 21, 2019 - Sep 29, 2019
 

Undo, unwind, let go, and experience true rest. Instead of asking your body and mind to do more, this practice soothes your nervous system, quiets your mind, and helps you release deeply held tension. This workshop is a unique circuit of restorative poses where all the necessary blankets, blocks, and bolsters are skillfully arranged before you arrive. You simply come for the deep nourishing rest you need and deserve. Leave feeling completely revitalized and refreshed, ready for the week and the month ahead.

Everybody welcome; no yoga experience necessary. Please register in advance by 4p on the day of the workshop.

  
Schedule
Date
Jul 21, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
Aug 25, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
Sep 29, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
$325.00
$375.00
5 Sessions
Enroll Now
Yoga for Life with Gary Kraftsow
Sep 20, 2019 - Sep 22, 2019
 

Yoga for Life: Exploring an Integrated Practice (Friday, Sept 20)

Are you living for your yoga practice, or using your yoga practice to help you live your life? Join Gary Kraftsow, Founder and Director of the American Viniyoga Institute, to explore specific yogic teachings and practices that provide methods to help us achieve our highest potential. Through lecture and practice, you will learn how to move towards optimum health by adapting yoga practices to individualize and actualize your process of self-discovery and personal transformation.

 

Āsana: Cultivating a Conscious Relationship with Your Spine (Saturday, Sept 21)

Focusing on the spine, we'll consider what is essential for creating and maintaining a healthy and integrated structure. Then we'll explore how to use breath-centric āsana as a functional tool to help you move through life with stability and ease. Practice includes breath-centric āsana.


Prānāyāma: Cultivating a Conscious Relationship with Your Autonomic Nervous System (Saturday, Sept 21)


Do you ever find yourself fluctuating between fatigue and stress? Would you like to understand how to use your practice to manage your energy? Focusing on the autonomic nervous system, we'll consider how to create and maintain balanced energy throughout the day. Then we'll explore how to use breath-centric āsana and prānāyāma, as functional tools to help you move through life with vitality and relaxation. Practice includes breath-centric āsana and prānāyāma.

 

Meditation - Dhāraā & Dhyānam: Cultivating a Conscious Relationship with Your Mind (Sunday, Sept 22)

Do you have clarity about who you are and where you are going? Would you like to deepen your self-understanding and create a life guided by your values and priorities? Focusing on the mind, we'll explore issues like choices and life orientation. Then we'll explore meditation as a functional tool to help you set a direction for your future, and move through life with purpose and grace. Practice will include breath-centric āsana, prānāyāma, and meditation.

 

Tantra - Samādhi: Cultivating a Conscious Relationship with Your Heart

Do you recognize that your thoughts, emotions, and behavior mutually influence each other, are provoked by your conditioning, and form the basis of your personality? Would you like to overcome troubling emotions and experience more happiness and love in your life? Come explore Tantric practices as a functional tool to help transform dysfunctional patterns of thought, mood, and behavior and actualize your highest potential. Practice will include breath-centric āsana, prānāyāma, meditation, mantra, and cakra sādhana.

  
Schedule
Date
Sep 20, 2019
Staff
Days
Fri
Time
6:00 - 8:00pm
Date
Sep 21, 2019
Staff
Days
Sat
Time
4:30 - 7:00pm
Date
Sep 21, 2019
Staff
Days
Sat
Time
1:00 - 3:30pm
Date
Sep 22, 2019
Staff
Days
Sun
Time
4:30 - 7:00pm
Date
Sep 22, 2019
Staff
Days
Sun
Time
1:00 - 3:30pm
$40.00
1 Session
Enroll Now
Yoga en Español with Maria Elena Montero
Sep 29, 2019 - Sep 29, 2019
 

Yoga and Music are universal, so we’re putting them together for an enriching experience in movement and sound!

On ­­­­­September 29th, join us for a very special class which will feature a sweet alignment-based flow... in Spanish and with LIVE music! Even if you don’t speak Spanish, come and escape with us for a little while and try something new in your practice. Remember: breathing is universal, too.

María Elena will lead this joyful class, bringing together her love of yoga and music, with instrumental accompaniment by local favorite CuRUMBA featuring Rene Ibañez.
Learn a little Spanish, practice a little yoga, and have a lot of fun!

--

Únete con nosotros para una clase de yoga con melodías latinas del conjunto CuRUMBA. La clase se conduce mayormente en español, enfocada en la unión de la respiración y movimiento. María Elena es cubana-dominicana y mezcla sus amores favoritas – la cultura latina, música y yoga para recordarnos que el yoga y la música son universales.

  
Schedule
Date
Sep 29, 2019
Staff
Days
Sun
Time
2:00 - 4:00pm
$95.00
3 Sessions
$35.00
per Session
Enroll Now
Restorative Yoga Sundays with Tara Lemerise
Oct 20, 2019 - Dec 15, 2019
 

Undo, unwind, let go, and experience true rest. Instead of asking your body and mind to do more, this practice soothes your nervous system, quiets your mind, and helps you release deeply held tension. This workshop is a unique circuit of restorative poses where all the necessary blankets, blocks, and bolsters are skillfully arranged before you arrive. You simply come for the deep nourishing rest you need and deserve. Leave feeling completely revitalized and refreshed, ready for the week and the month ahead.

Everybody welcome; no yoga experience necessary. Please register in advance by 4p on the day of the workshop.

  
Schedule
Date
Oct 20, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
Nov 24, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
Date
Dec 15, 2019
Staff
Days
Sun
Time
5:30 - 7:30pm
$200.00
$250.00
4 Sessions
$75.00
per Session
Enroll Now
The Next Evolution of Vinyasa Yoga with Jason Crandell
Nov 1, 2019 - Nov 3, 2019
 

The Next Evolution of Vinyasa Yoga

As a longtime student and teacher, I’m committed to making the common sense upgrades to Vinyasa Yoga that will keep it safe, effective, and relevant for modern students. As a teacher, I’m committed to stepping back from my work, evaluating what I believe is effective and changing what can be improved. I’m committed to teaching the essence of the Yoga Tradition, while modernizing the biomechanics and language of this timeless tradition.

I’ve had the distinct privilege of studying with gifted, traditional teachers of various schools of yoga. I’ve also been influenced by my students, especially those that are Doctors of Sports Medicine, Physical Therapists, Orthopedic Surgeons, and Olympic Trainers. My goal is to retain the essence of yoga in my classes, while staying up-to-date with how other disciplines work intelligently with the body. I believe in the power and poignancy of traditional forms of vinyasa yoga. I also believe all systems need to make occasional bug fixes and software updates so that they continue to work for many years to come.

This weekend workshop series is dedicated to making all of the minor changes, updates, and upgrades that I believe will make your Vinyasa yoga practice a sustainable, transformative practice for decades to come. This program is the culmination of over 20-years of practicing, making mistakes, making revisions, and separating what I believe is truly useful from what is extraneous. It’s also the beginning of an updated, comprehensive method for moving our flow forward.

 

Rethinking Salutations and Standing Flows (Fri, Nov 1: 6–8:30p)

Salutations and standing-pose flows are the centerpiece of vinyasa yoga. They establish the pace of class and help maintain the dynamic experience until Savasana. Until now, vinyasa classes have been overly dependent on Surya Namaskar A and B. Similarly, classes over rely on Chaturanga to maintain intensity. While these Salutations are still worthy, it’s time to step back and realize that we have many other options to maintain flow—some that are even better tailored for modern practitioners. Moving forward, we need fewer chaturangas and other types of vinyasas that strengthen other regions of the body. We need to re-evaluate the hyper-speed pace of today’s flow classes and return to a pace that prioritizes skillful movement, mindful focus, and deep breathing. We need to standing pose combinations that strengthen and mobilize the entire hip circumference instead of overstressing the hamstrings and Sacro-Illiac joint. We need to take the essence of vinyasa yoga and give it the modern software updates that will make it even more safe and effective for the next generation.

In this workshop, you will:

  • Take back the currently frenetic pace of vinyasa by synchronizing your movements with deep, rhythmic ujaayi breathing. You will work hard, but your breath will never be rushed.
  • Learn Sun Salutations that complement Surya Namaskar “A” & “B” and are better tailored for modern practitioners. These salutations produce less repetitive stress on the hamstrings, SI joint, wrists and shoulders, while creating greater flexibility in the front of the hips and strength in the spine.
  • Strong, powerful vinyasa linkages other than Chatturanga and Up Dog. These vinyasas complement Chaturanga and Up Dog by producing less repetitive stress in the shoulders and more balanced, functional strength throughout the body.
  • Standing pose combinations that produce balanced strength and flexibility in the entire hip-joint, instead of simply combinations that chronically over-stress the hamstrings and SI-region.
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A Modern Approach to the Core & Bandhas (Sat, Nov 2: 1–3:30p)

The traditional bandha system, designed to create and direct the body’s innate resources, is beautiful and sophisticated. Unfortunately, the language that is used to teach the bandhas can be arcane and confusing. This practice bridges the Traditional teachings of yoga’s primary Bandhas with a modern understanding of core and spine. It demystifies the Bandhas and provides you with a clear, modern understanding of how to work from your center. This understanding will help you strengthen your core, stabilize your spine, and improve every category of yoga posture, including your twists, forward bends and arm balances.

In this workshop, you will:

  • Unpack and demystify the language of the Bandhas. You’ll learn about the Traditional teachings of these actions in order to evaluate them in a modern context.
  • Experience a modern approach to the Bandhas that helps strengthen your core, stabilize your spine, and improve your breathing.
  • Update your understanding of traditional teachings with a modern understanding of the core and spine.
  • Deepen every posture category, including twists, forward bends, and arm balances.
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Reformatting the Flow for Our Shoulders and Wrists (Sat, Nov 2: 4:30–7p)

The longer I’ve practiced vinyasa yoga, the more I’ve realized that the practice is imperfect for our shoulders and wrists. There is an excess of arm-overhead postures like Down Dog and arms in a forward position like plank and chaturanga. Even more, there’s an insufficient degree of postures that extend the shoulder joint and produce scapular strength and stability. But, all is not lost. Vinyasa yoga is still remarkably effective and saving our shoulders and wrists by updating our sequencing and technique is simple and straightforward.

In this workshop, you will:

  • Strengthen the entire shoulder girdle and cultivate greater balance in your shoulders, neck and upper back.
  • Learn to decrease the excessive movements that Vinyasa yoga asks of our shoulders and wrists. Similarly, you will integrate more postures that most vinyasa yoga sequences ignores, thereby creating greater stability in your shoulder joints.
  • Identify key techniques in all weight bearing postures that will decrease repetitive stress in your shoulders and wrists
  • Create balanced range of motion in your entire shoulder girdle.
  • Updated your understanding of best practices for shoulder and wrist health in contemporary vinyasa yoga.
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A New, Balanced Approach to the Hips (Sun, Nov 3: 1–3:30p)

Traditional vinyasa yoga schools are powerful and poignant. And, like all systems, we need to upgrade the operating software and fix the bugs that show up after years of use. Since traditional styles of vinyasa yoga are heavily skewed toward forward bending, revise these practices for a more balanced approach to the hip socket will be helpful for modern students. For example, traditional sequencing stretches the hamstrings exponentially more than the adductors, hip-flexors and external rotators. Similarly, traditional sequencing stretches the hamstrings multiples of what it strengthens the hamstrings. Since most modern practitioners spend a ton of time in chairs, we need the opposite of this approach to the hips: we need much more hamstring and gluteal strengthening to go with our hamstring stretching; we also need to spend more time addressing tightness in the hip-flexors, outer-hips and adductors.

In this workshop, you will:

  • Learn what parts of the hip need the greatest attention for modern practitioners that spend an inordinate amount of time in chairs.
  • Establish an updated approach to vinyasa yoga that strengthens, stabilizes and stretches the entire hip socket in balanced way.
  • Create greater range of motion in the entire hip joint while giving your poor hamstrings a break.
  • Make progress on postures that demanding of the hip-joint such as Padmasana and Hanumanasana.
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Schedule
Date
Nov 1, 2019
Staff
Days
Fri
Time
6:00 - 8:30pm
Date
Nov 2, 2019
Staff
Days
Sat
Time
1:00 - 3:30pm
Date
Nov 2, 2019
Staff
Days
Sat
Time
4:30 - 7:00pm
Date
Nov 3, 2019
Staff
Days
Sun
Time
1:00 - 3:30pm
$375.00
$450.00
5 Sessions
Enroll Now
Mastering the Art of Yoga Sequencing with Jason Crandell
Nov 3, 2019 - Nov 5, 2019
 

3 Day Teacher Development + Inspiration Program


WHY I CREATED THIS TRAINING

Having trained hundreds of teachers over the course of nearly two decades, the most common challenges that I see teachers struggle with involve sequencing—and, each of these problems eventually leads to burnout. The first challenge is that many teachers haven’t learned to properly sequence in their foundational program. They’ve learned to memorize and teach a sequence, but they haven’t learned how to construct their own sequences in a logical, progressive way. The second challenge is when teachers burn themselves out by constantly creating new sequences from week-to-week, or day-to-day. In this scenario, teachers often stress themselves out by putting pressure on themselves to constantly create new and different combinations—often at the expense of being consistent with their students. The last sequencing struggle that leads to burnout is when teachers don’t completely understand the anatomical foundations for safe, successful, productive sequencing.

I created this program from years of experience to solve all of these challenges—and, to you create authentic, effective, logical sequences that make a positive impact in the lives of your students.



WHAT YOU WILL LEARN IN THIS TRAINING

This program will provide you with the tools to develop meaningful, authentic and effective sequences for your classes and personal practice. It will provide you with the knowledge, inspiration and technique to generate fresh, safe sequences that represent your voice and vision as a teacher. You will learn the anatomical rationale that underscores safe, effective sequencing for every postural category. You’ll minimize burnout and ensure that you have a larger, more consistent student population by avoiding the most common sequencing challenges that teachers face.


WHAT YOU CAN EXPECT EACH DAY OF THE TRAINING

You will get plenty of practice during this training. Each day starts with seated meditation followed by an accessible, hands-on anatomy discussion that illuminates the sequencing topic of the day. Then, you’ll launch into a strong, 2-hr vinyasa practice that explores the anatomy and sequencing concepts of the day. In the afternoon, you’ll break down the anatomical details further while discussing the sequencing principles for each of the postural categories listed in the paragraph above. Each afternoon will conclude with another, shorter practice that illustrates the sequencing topic of the day.



THE TOPICS COVERED IN THIS PROGRAM

This program covers every aspect of sequencing, including the anatomical rationale that underscores safe and compelling sequences. This program covers the following topics:

DAY 1: Sequencing with Authenticity and Purpose
DAY 2: Turning Inward: Sequencing for Safe, Effective Forward Bends
Creating Space and Freedom: Sequencing for Efficient Backbends
DAY 3: Releasing Tension: Sequencing for Cleansing Twists
Taking Flight: Sequencing for Strong, Stable Arm Balances


THIS PROGRAM IS RIGHT FOR YOU IF

  • You want to teach vinyasa yoga with a more structured, consistent method that helps your students refine and advance their practice.
  • You want to become a more successful, in-demand teacher by refining your skills and creating more consistent, compelling classes for your students.
  • You want to refine and rededicate yourself to your personal practice while elevating the consistency and quality of your teaching.
  • You need help balancing alignment techniques with the rhythm and movement of vinyasa yoga.
  • You need support finding your own voice as a yoga teacher.
  • You want a modern, credible, consistent approach to vinyasa yoga that is safe, skillful and effective.
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Schedule
Date
Nov 3, 2019
Staff
Days
Sun
Time
4:30 - 8:00pm
Date
Nov 4, 2019
Staff
Days
Mon
Time
9:00 - 12:00pm
Date
Nov 4, 2019
Staff
Days
Mon
Time
1:30 - 5:30pm
Date
Nov 5, 2019
Staff
Days
Tue
Time
1:30 - 5:30pm
Date
Nov 5, 2019
Staff
Days
Tue
Time
9:00 - 12:00pm
$225.00
$325.00
4 Sessions
$75.00
per Session
Enroll Now
Yoga Deconstructed®: Creativity Meets Science with Trina Altman
Jan 25, 2020 - Jan 26, 2020
 

Movement Science Meets Asana: A New Paradigm (1/25, 12:30-3:30p)

Are you finding that your students often struggle to do even the most basic poses in your classes? Or, if they're able to do all the poses, do they complain of wrist, back or hip pain?

Unfortunately, most people are desk bound and their only movement for the day is during yoga class, so their bodies aren't well adapted for the large ranges of motion required. Conversely, many of our students who are able to practice all the poses are still in pain, because they aren't balancing out their extreme ranges of motion with stability and strength.

If you're struggling with helping your students become more embodied and want strategies to create a safer class environment, this workshop is for you.

This Yoga Deconstructed® workshop will teach you:

* How to apply modern movement science to your yoga teaching.
* How to bring functional movement into your classes, while still feeling like you are teaching yoga.
* An exercise science based approach to sequencing to prepare the body for movement and minimize the risk of pain and injury.
* Understanding the components of a pose, such as directions of movement at each joint, loading principles, and biomechanics.
* An introduction to taking an interdisciplinary approach to teaching yoga and how to add techniques from other modalities to your teaching toolbox.

 

A New Beginning: An Updated Approach to Prepare Your Students for Asana (1/25, 4:30-7:30p)

In yoga classes, we're trying to create an environment that nurtures your mind as well as your structure. However, many of our students don't feel safe in classes because they're afraid of doing the poses incorrectly or receiving an unwanted hands-on adjustment.

Additionally, in most yoga classes, a typical warm up doesn't facilitate joint differentiation. For example, in cat/cow most students will flex and extend their spine in the places that already have the most mobility, rather than finding movement in places that are underused.

Beginning your classes with somatic exercises and sensory feedback methods before a corrective exercise such as cat/cow helps your students become aware of movement blind spots that may contribute to pain in more advanced poses later in class.

This Yoga Deconstructed® workshop will teach you:

* How to choose somatic exercises to encourage active ranges of motion, promote dynamic full body movement, and help prepare the body for larger static poses.
* The application of myofascial release techniques to help your students embody the anatomical concepts taught in traditional yoga, so they can better understand the purpose of the pose.
* How to apply the pain science paradigm to empower your students to trust that their bodies are robust and resilient.
* Strategies to introduce variability and neuromuscular re-education into class that help facilitate tissue resiliency, neuroplasticity, and new motor patterns.

 

Corrective Exercise: Introducing Creativity & Critical Thinking Into Your Classes (1/26, 12:30-3:30p)

Modern postural yoga uses poses that in theory prepare the body for a peak pose at the end of class. However, exercise science has shown that there is a more effective way. By incorporating corrective exercises into our classes, we can better prepare the body for more challenging asanas, while bridging the gap between our sedentary lifestyle and yoga asana. This also helps to reduce the risk of injury.

Also: asana is a highly specialized form of movement that often emphasizes aesthetics over function. Through corrective exercise, we can balance out our practice by including movements that don't exist in yoga poses, thus reducing our risk of pain and overuse injuries.

If you've been trying to incorporate corrective exercises in your teaching, but have been struggling with selecting the right exercises and sequencing them within a class, then this workshop is for you.

Oftentimes, alignment cues are thought to be synonymous with safety. However, not all alignment cues correlate with biomechanics or function. This is why critical thinking skills can make you a more effective teacher.

In this Yoga Deconstructed® workshop, you will learn to apply critical thinking when teaching, creating and selecting corrective exercises.

This will help you understand:
* How to choose the right corrective exercises for your students' needs and based on what you see in the room.
* How to use corrective exercises to prepare your students' tissues and joints for specific asanas.
* The application of corrective exercise to improving function in everyday life and athletic performance.



Putting It All Together: A Revolutionary & Non Dogmatic Approach to Asana (1/26, 4:30-7:30p)

Have you been trying to keep up with the latest research, but you aren't sure how to apply it to your classes?

Are you looking for a way to differentiate yourself and specialize in movement, so you can establish credibility, be the go-to expert in your community, fill your classes, and get more private clients?

Do you just want to know how to keep your students safe?

If so, you're in the right place.

Unlock your creative potential and movement smarts by learning how to combine applied anatomy with the transformative aspects of yoga.

This updated, evidence based formula will keep you current in your teaching, prepare you to foster a safe environment for multi-level classes, help you attract more private clients, and build your following.

This workshop will synthesize everything you've learned in the previous workshops, so you can:

* Structure classes and layer exercises in a fun and challenging way, while keeping the heart of yoga.
* Teach from a skills based approach, instead of lineage based approach.
* Feel confident teaching complex poses and exercises in multi-level classes.
* Incorporate exercises and theories from multiple modalities into your teaching.
* Help your students build strength and stability to balance out their yoga practice.


All workshops will be held in Silver Spring.

Each workshop can be taken individually. A certificate of attendance is awarded to students who take all four workshops. Qualifies for 12 Yoga Alliance CECs.

  
Schedule
Date
Jan 25, 2020
Staff
Days
Sat
Time
4:30 - 7:30pm
Date
Jan 25, 2020
Staff
Days
Sat
Time
12:30 - 3:30pm
Date
Jan 26, 2020
Staff
Days
Sun
Time
12:30 - 3:30pm
Date
Jan 26, 2020
Staff
Days
Sun
Time
4:30 - 7:30pm