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Inhale, Exhale, Run

December 2021 Yoga Schedule

11/12/2021

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
9:30 a.m., Wednesday, Dec. 1, 8 & 15
Class will be held in the upstairs room above the check-in desk

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

November 2021 Yoga Schedule

10/28/2021

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
9:30 a.m., Wednesday, Nov. 3, 10 & 17
Class will be held in the upstairs room above the check-in desk

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Virtual Yoga - September 2020

9/20/2020

Here's my first virtual yoga class, made for you, with you in mind!

60-Minute Yoga Flow (1:03:35 to be exact) - a breath-centered, vinyasa flow practice with elements of power yoga and slow flow interwoven throughout, with modifications given. This flow offers a little bit of everything, excellent for all-levels. Begin standing at the top of the mat, warm up with sun salutations, build strength and balance in standing poses, work the core, open the front body with back bends, wind down with seated forward folds and hip openers and let it all go with final relaxation (svasana). Filmed at the Uniontown YMCA.

Click here to take the class.

Namaste!

Brynn :)

March 2020 Yoga Schedule

2/26/2020

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, March 4, 11
10:15 a.m., Friday, March 6, 13

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, March 6, 13

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

Power Yoga
6:30-7:45 a.m., Saturday, March 7

Power Yoga uses the breath to guide each pose through a flowing vinyasa-style practice that incorporates standing postures, hip and shoulder-opening poses, balance play, back bends, forward folds and twists. A well-rounded practice that infuses total-body strengthening with coordination, balance and flexibility. All-levels with modifications and variations given to suit every body. 75 minutes. Regular YMCA Slow Flow yogis, this class is for you!

Class takes place in aerobics room where regular classes are held.

Free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yoga Arm Balance Workshop - CANCELED DUE TO COVID-19 CLOSURES
9-10:30 a.m., Saturday, March 14

This workshop will explore the foundations (core strength, balance, open hips and shoulders) for safely lifting into challenging, playful arm balances with integrity and correct alignment within the realm of a flowing, power yoga format. The focus is on starting from the ground up and learning what it takes to build toward arm balances, and the intention is to have fun! Beginning with a warm-up that targets the core and stretches the shoulders and hips, students will learn the keys to approaching classical arm balances with courage and mindfulness by using the breath. Each pose will be broken down, step-by-step, in a precise, thoughtful, safe way, while keeping the rhythm of the vinyasa flow and cadence of ujayi breath. Leave your ego at home, bring a light heart and smile, and get ready to delve into a lifetime of exploration that can take your practice to the next level! Props used: blocks and straps.

Please arrive 15-20 minutes if you plan to register on Saturday. For those who attended the February workshop, new arm balances will be presented as well as new approaches to handstands.

YMCA Members: $10
Non-members: $25
*Please register at the welcome center or by calling 724-438-2584

January & February 2020 Yoga Schedule

1/16/2020

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, Jan. 1, 8, 15, 22 & 29 and Feb. 5, 12, 19 & 26
10:15 a.m., Friday, Jan. 3, 10, 17, 24 & 31 and Feb. 7, 14, 21 & 28

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, Jan. 3, 10, 17, 24 & 31 and Feb. 7, 14, 21 & 28

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

Prenatal Yoga
6-7 p.m., Wednesday, Jan. 8 & 22 and Feb. 5 & 19
Class takes place in the new auxiliary room

This prenatal yoga class will flow through a series of sequences designed to balance energy, from light, energizing, active postures to deeply restorative, soothing ones. Poses will focus on strengthening and preparation for birth, relaxation for a joyful, peaceful pregnancy and poses to accommodate the growing belly.

Common pregnancy ailments, such as sciatica, pubic symphysis pain, nausea, sleeplessness, digestive issues, round ligament pain, tight hips and back and anxiety will be addressed.

Meditation to connect mom with baby and to manage fears and doubts of labor and motherhood will be incorporated. Students will be taught breathing exercises to promote peace and balance.

Suitable for women in their first, second and third trimesters. Must be 12 weeks pregnant or more to attend.

Located in auxiliary room/ask at front desk

PRICE: Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire. Please inquire about prenatal yoga prices for non-members. MEMBERS and NON-MEMBERS MUST SIGN IN AT FRONT DESK.

Yoga Arm Balance Workshop
9-10:30 a.m., Saturday, Feb. 22

This workshop will explore the foundations (core strength, balance, open hips and shoulders) for safely lifting into challenging, playful arm balances with integrity and correct alignment within the realm of a flowing, power yoga format. The focus is on starting from the ground up and learning what it takes to build toward arm balances, and the intention is to have fun! Beginning with a warm-up that targets the core and stretches the shoulders and hips, students will learn the keys to approaching classical arm balances with courage and mindfulness by using the breath. Each pose will be broken down, step-by-step, in a precise, thoughtful, safe way, while keeping the rhythm of the vinyasa flow and cadence of ujayi breath. Leave your ego at home, bring a light heart and smile, and get ready to delve into a lifetime of exploration that can take your practice to the next level! Props used: blocks and straps.

YMCA Members: $10
Non-members: $25
*Please register at the welcome center or by calling 724-438-2584

December 2019 Yoga Schedule

12/11/2019

*All regular YMCA yoga classes are scheduled except NO CLASS held during Christmas week. Prenatal yoga 6-7 p.m. the first three Wednesdays*

November 2019 Yoga Schedule

10/20/2019

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, Nov. 6, 13, 20 & 27
10:15 a.m., Friday, Nov. 8, 15, 22 & 29

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, Nov. 8, 15, 22 & 29

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

Yoga for Runners
9-11 a.m., Saturday, Nov. 16
Uniontown YMCA, 1 YMCA Dr., Uniontown, Pa. 15401
Class takes place in the new auxiliary room

The Yoga for Runners Workshop (two hours in length) is open to all levels of runners (beginners to elite) and yoga practitioners (no experience to advanced). The workshop includes a vinyasa-style yoga practice beginning with a dynamic sequence (designed to be performed pre-run as a warm-up) and moves seamlessly into sun salutations that link strength-building exercises and yoga poses targeting muscle groups specific to running. The physical portion of the workshop ends with a relaxing, cooling flow accompanied by longer-held poses aimed at releasing connective tissue and common tight areas in the body due to running. The workshop incorporates myo-fascial release exercises using foam rollers (bring your own) and therapy tools. Guided meditation and breath work (pranayama) designed to enhance running performance is interwoven throughout the practice. Participants will receive electronic copies of the workshop's running resources via email post-workshop and must bring their own foam roller. The purpose of the workshop is to create a mind/body/spirit connection with running using yoga as a conduit and breathing as the primary guiding element so that running becomes a lifelong, enjoyable, rhythmic practice, with yoga at it's core. Also suitable for run/walkers, hikers, cyclists and triathletes.

Workshop fee:
$25/ $20 for high school and college students with ID

Register: By calling 724-438-2584 or stopping by the Welcome Center (front desk)

Inhale Exhale Run super soft, gray, organic cotton unisex t-shirts for sale on day of workshop/ Price: $25 (Paypal, cash and check accepted)

Email workshop facilitator Brynn Cunningham at brynnestella7@gmail.com with questions.

Prenatal Yoga
6-7 p.m., Wednesday, Nov. 6, 13 & 20
Uniontown YMCA, 1 YMCA Dr., Uniontown, Pa. 15401
Class takes place in the new auxiliary room

This prenatal yoga class will flow through a series of sequences designed to balance energy, from light, energizing, active postures to deeply restorative, soothing ones. Poses will focus on strengthening and preparation for birth, relaxation for a joyful, peaceful pregnancy and poses to accommodate the growing belly.

Common pregnancy ailments, such as sciatica, pubic symphysis pain, nausea, sleeplessness, digestive issues, round ligament pain, tight hips and back and anxiety will be addressed.

Meditation to connect mom with baby and to manage fears and doubts of labor and motherhood will be incorporated. Students will be taught breathing exercises to promote peace and balance.

Suitable for women in their first, second and third trimesters. Must be 12 weeks pregnant or more to attend.

Located in auxiliary room/ask at front desk

PRICE: Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

September & October 2019 Yoga Schedule

9/5/2019

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, Sept. 4, 11, 18 & 25 and Oct. 9, 16, 23 & 30 (NO CLASS 10/2)
10:15 a.m., Friday, Sept. 6, 13 & 20 (NO CLASS 9/27) and Oct. 4, 11, 18 & 25

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, Sept. 6, 13 & 20 (NO CLASS 9/27) and Oct. 4, 11, 18 & 25

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

Acupuncture & Yin Yoga for Autumn
5:30-6:45 p.m., Tuesday, Sept. 24
OMBody, 90 W. Main St., Uniontown, Pa.

Pre-registration required/must sign up by 12 p.m., Tuesday, Sept. 24
Cost: $30 per person
Register at www.ombodymassageandwellness.com

Join Melissa Murtha, LAc, MSTOM, and Brynn Cunningham, RYT-200, for the third annual acupuncture and yoga event to usher in the autumn season. Brynn will guide students through yin yoga poses targeting the joints and connective tissue of the hips, pelvis and low back on the physical level and the Lung and Large Intestine meridians on the energetic level. While students are holding the still, grounding Yin postures for two to 10 minutes, Melissa will insert acupuncture beads or seeds into the ears with the intention of clearing the pathways of the late summer organ meridians, the Spleen/Pancreas and Stomach, while strengthening the autumn organ meridians of the Lung and Large Intestine. According to Chinese Medicine, autumn is the time of Metal, associated with air and the lungs. Likewise, the YinYoga Meridian Theory states that when we practice certain poses we facilitate healing and balance energy through the compression and stretching of meridians with deep, diaphragmatic breathing. Melissa and Brynn will lead students in meditation as they recline in complete surrender and attune themselves with the transition of the seasons. Class will end with an extended supported Svasana and Yoga Nidra. Please wear loose fitting clothing shorts for proper placement of needles.

About Melissa: Melissa Murtha, LAc., is a Uniontown native who had always been interested in the self-healing power of the human body. She developed her desire to be an acupuncturist as early as her sophomore year of high school. After earning a BA in psychology from LaSalle University, she and her husband moved to Chicago so she could attend the renowned Pacific College of Oriental Medicine, where she received her Master's of Science in Traditional Oriental Medicine. Upon passing her National Certification Commission for Acupuncture and Oriental Medicine board exams, she moved back to her hometown, where she has had a practice since then with Braun Chiropractic PC. Two years ago, she expanded her practice, forming Red Lily Acupuncture LLC and opened a second location in Greensburg, PA. She and her husband have three amazing daughters.

June, July & August 2019 Yoga Schedule

6/17/2019

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, June 5, 12, 19 & 26 and July 3, 10, 17, 24 & 31 and Aug. 7, 14, 21 & 28
10:15 a.m., Friday, June 7, 14, 21 & 28 and July 5, 12, 19 & 26 and Aug. 2, 9, 16, 23 & 30

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, June 7, 14, 21 & 28 and July 5, 12, 19 & 26 and Aug. 2, 9, 16, 23 & 30

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

April & May 2019 Yoga Schedule

4/2/2019

Classes at Uniontown YMCA
1 YMCA Dr., Uniontown, Pa. 15401

Slow Flow
5 p.m. Wednesday, April 3, 10, 17 & 24 and May 1, 15, 22 & 29 and 10:15 a.m., Friday, April 5, 12 & 26 and May 3, 17, 24 & 31
*NO CLASS MAY 8 & 10*

This all-levels flow (vinyasa) yoga class links breath with movement in a light and creative way. Moving at a slow, steady pace allows time for students to fully experience each posture, building strength and coordination in standing and balancing poses and deepening flexibility and relaxation in seated and supine stretches. Slow Flow increases mind-body awareness and total-body strength and provides a healthy challenge through graceful sequencing. This is a soul-soothing class perfect for new to advanced practitioners. 50 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes and $75 for 15 classes. Class passes do not expire.

Yin Yoga
11:15 a.m., Friday, April 5, 12 & 26 and May 3, 17, 24 & 31
*NO CLASS MAY 8 & 10*

Yin Yoga, an all-levels practice, was developed as a means to improve hip and spinal health. Students hold seated and supine poses for two to 10 minutes in an effort to decompress the joints and remove blockages from the connective tissue (ligaments, tendons and fascia) with attention to breathing. Yin Yoga can provide a sense of therapeutic healing to the physical body and nervous system. This is an excellent, complementary practice to balance an active lifestyle, high impact sports, a busy work life and stress affecting the mind and soul. 25 minutes.

Classes are free for YMCA members. Non-members can purchase punch cards at the front desk. $40 for 6 classes
and $75 for 15 classes. Class passes do not expire.

Classes at OmBody
90 W. Main St., Uniontown, Pa. 15401

Yoga for Runners with Foot Massage
6-7:30 p.m., Tuesday, April 30

Leah Staley, LMT & RYT, and Brynn Cunningham, RYT-200, both avid runners and yogis, bring you a unique Yoga for Runners experience, now including a Foot Massage! Beginning with a vinyasa-style yoga practice and dynamic sequence (designed to be performed pre-run as a warm-up), class will move seamlessly into sun salutations that link strength-building exercises and yoga poses targeting muscle groups specific to running. The physical portion of the workshop ends with a relaxing, cooling yin yoga and restorative-inspired flow accompanied by longer-held poses aimed at releasing connective tissue and common tight areas in the body due to running, using props such as bolsters, blocks and blankets. During the 20-30 minute cool-down, Leah Staley, LMT, will provide a therapeutic foot massage for each participant.

The workshop incorporates myo-fascial release exercises using foam rollers and therapy tools. Guided meditation and breath work (pranayama) designed to enhance running performance is interwoven throughout the practice. Participants will receive electronic copies of the workshop's running resources via email post-workshop and must bring their own foam roller.

Open to all levels of runners (beginners to elite) and yoga practitioners (no experience to advanced).

The purpose of the workshop is to create a mind/body/spirit connection with running using yoga as a conduit and breathing as the primary guiding element so that running becomes a lifelong, easy, enjoyable, rhythmic practice, with yoga at it's core.

By donation.

YOMA (Yoga & Massage) for Runners
4:45-5:45 p.m., Monday, May 6

Join Brynn Cunningham, avid runner and RYT-200, and Leah Staley, runner, yoga instructor and licensed massage therapist, for an exclusive , feel-good event! Luxuriate in therapeutic restorative and yin yoga postures supported by bolsters, pillows, blankets and other props while receiving the healing touch of sports massage, targeting muscles and connective tissue for optimal mobility, tension release and recovery. Special attention will be given to hips, legs, feet and shoulders. No yoga experience necessary. Simply relax and let go to rejuvenate and set the tone for your next run, race or training period.

By donation.

Pre/Postnatal Yoga
10:30-11:30 a.m., Saturday, April 27
6-7 p.m., Tuesday, May 7
5-6 p.m., Thursday, May 16

Join RYT-200 and mother or two boys Brynn Cunningham for a pre/postnatal yoga class to balance energy, refresh and strengthen the body, address common pregnancy and postpartum ailments and connect moms in a supportive environment. Vinyasa flow sequences will be combined with soothing stretches and stabilizing poses for the shoulders, hips and back. Light core and pelvic floor exercises with breath work will be incorporated with yoga postures. Blocks, straps, bolsters, and blankets will be used. No yoga experience required. All levels. By donation.

Class is recommended for moms 12 weeks pregnant and beyond, and for moms whose post-birth bleeding has ceased. It is also encouraged that mothers wait four to six weeks after vaginal delivery and eight to 12 weeks post-cesarean to attend. Women up to two years postpartum are welcome to join.

By donation. Mamaste!

Pre/Postnatal YOMA (Yoga & Massage)
5:30-6:30 p.m., Thursday, May 23

Leann Beatty, LMT, and Brynn Cunningham, RYT-200, are so excited to bring back their Pre/Postnatal YOMA! You're in for a treat with yin and restorative yoga incorporating Thai yoga massage using traditional Thai mats, bolsters and blankets. Moms and moms-to-be will be guided through yoga poses by Brynn while Leann provides hands-on touch to give you a truly unique experience. Let go, relax deeply, and get the much-needed self-love and care you need. Soothe your mom brain and ease your prenatal and postnatal aches while connecting with mamas. Mamaste!

By donation.

Group & Private Yoga Sessions
~group and private sessions offered on site

Prenatal Yoga

Pregnancy is a wondrous, special time in a woman’s life and requires supreme self-care. When mom is radiant, happy and healthy, so is baby! Prenatal yoga offers a warm, supportive environment where expecting mothers can connect to their babies and deepest selves. The intention of a prenatal classes is to explore the fullest capacity of one's physical, mental, emotional and spiritual beings as mothers in order to empower the gestational and birth experience.

Class will flow through a series of sequences designed to balance energy, from light, energizing, active postures to deeply restorative, soothing ones. Poses will focus on strengthening and preparation for birth, relaxation for a joyful, peaceful pregnancy and poses to accommodate the growing belly.

Common pregnancy ailments, such as sciatica, pubic symphysis pain, nausea, sleeplessness, digestive issues, round ligament pain, tight hips and back and anxiety will be addressed.

Meditation to connect mom with baby and to manage fears and doubts of labor and motherhood will be incorporated.

Rates:
Individual: $60/hour
Couples session: $75/hour
Groups of three to six: $90 per hour
Groups of seven to 10: $110 per hour
Groups of 10 to 20: $130 per hour
Groups of 21+: $150 per hour

*Additional costs for travel

Postnatal Yoga

Join me, mother of two boys, for Postnatal Yoga. The class will incorporate poses and sequences that address recti diastasis (separated abs), incontinence, organ prolapse, pelvic function and other physical repercussions from pregnancy and labor. The gluteals, thighs and deep core muscles will be engaged with use of props (blocks and straps) and pranayama (breathing exercises). This purpose of postnatal yoga is to provide an overwhelmed, tired and often anatomically imbalanced mama with a complete and comprehensive class to strengthen, stretch, restore, renew and balance the body, soul and mind.

It is recommended that mom receives clearance from her doctor and that all post-birth bleeding has ceased. It is also encouraged that mothers wait four to six weeks after vaginal delivery and eight to 12 weeks post-cesarean to attend. Women up to two years postpartum are welcome to join.

Rates:
Individual: $60/hour
Couples session: $75/hour
Groups of three to six: $90 per hour
Groups of seven to 10: $110 per hour
Groups of 10 to 20: $130 per hour
Groups of 21+: $150 per hour

*Additional costs for travel

Foot Yoga

In this focused yoga session, individuals will be guided through specific yoga poses and exercises to strengthen, stretch and soothe the feet - perfect for yogis, athletes and non-yogis alike. All parts of the foot, including toes, arches, heels, ankles and the achilles tendon will be addressed. Ideal for those with foot and ankle pain, plantar fasciitis, heel spurs, metatarsilitis and generally tired, achy feet.

Rates:
Individual: $60/hour
Couples session: $75/hour
Groups of three to six: $90 per hour
Groups of seven to 10: $110 per hour
Groups of 10 to 20: $130 per hour
Groups of 21+: $150 per hour

*Additional costs for travel

Arm Balances & Inversions

This workshop-style class will explore the foundations (core strength, balance and open shoulders) for safely lifting into challenging, playful arm balances and inversions with integrity and correct alignment. Beginning with a warm-up that targets the core and stretches the shoulders, students will learn what it takes to approach classical arm balances with courage and mindfulness by using the breath. Crow, side crow, the eka padas, firefly, flying pigeon, and maybe even forearm stand and handstand will be broken down, step-by-step. Leave your ego at home, bring a light heart and get ready to delve into a lifetime of exploration that can take your practice to the next level!

Rates:
Individual: $60/hour
Couples session: $75/hour
Groups of three to six: $90 per hour
Groups of seven to 10: $110 per hour
Groups of 10 to 20: $130 per hour
Groups of 21+: $150 per hour

*Additional costs for travel

Moon Flow & Solstice Sun Salutes

Schedule a session of chandra namaskar (moon salutations) on a full moon or new moon. Or usher in the summer or winter solstice with a variety of flowing sun salutations. These all-levels sessions will help you align with the natural rhythms of the earth and experience a new way to practice yoga. Gather your friends for a unique celebration - from ladies nights, to bridal showers, come together on your mats!

Group rates: $15 per person/ must have a minimum of five people to hold session

Yoga for Stress Relief

Surrender your hold on stress, anxiety and discomfort in the body. Join me for a truly relaxing slow-paced yoga flow. We will practice postures, breath work and meditation techniques that can transform your body, mind and spirit. Light movements that are easy on the joints as well as This class is perfect for beginners and experienced yogis alike. Excellent for corporations, businesses or friends seeking to unwind during their lunch break, after work or on the weekend.

Rates:
Individual: $60/hour
Couples session: $75/hour
Groups of three to six: $90 per hour
Groups of seven to 10: $110 per hour
Groups of 10 to 20: $130 per hour
Groups of 21+: $150 per hour

*Additional costs for travel

Ashtanga Yoga Primary Series

Ashtanga is a system of yoga transmitted to the Western world by Sri K. Pattabhi Jois of India. This method of yoga involves synchronizing the breath with a progressive, fixed series of postures—a process producing intense internal heat and a purifying sweat that detoxifies muscles and organs. We will focus on the Primary Series, which links standing, seated and inverted postures with a flowing vinyasa, challenging you to maintain ujjayi breath, energy locks and a soft gaze throughout the dynamic practice. This vigorous, athletic class is open to all levels - intermediate students will be challenged to discover their growing edge while beginners will learn foundational asanas and a traditional practice.

Private and couple: $60 per hour/ 90-minute to two hour sessions recommended
Groups of three or more: $15 per person