Please register in advance for classes
*Scroll all the way down to read class descriptions. Class schedule will be modified over the holiday season and MindBody will be up to date if you click to register for classes. For the full month of January Cilla and Noah will be in India completing an advanced yoga teacher training but the classes will be subbed by our great team of teachers. That schedule will be posted on our Facebook Page closer to the New Year.
MONDAY: 9-10:15am Yin-Yasa Cilla
12-1pm Vinyasa Kara
TUESDAY: 7:30-8:30am Free (or by Donation) Flow Alison **This class runs from 2/6-3/27. Alison in currently enrolled in Teacher Training at UVM and is offering this series for practice and feedback.
9-10am Core flow Maggie
6:15-7:30pm Vinyasa Cilla
WEDNESDAY: 7:30-8:30am Therapeutic Yoga and Massage Jintina
9-10am Vinyasa Kara
10:30-11:45am Yin Yoga Cilla
12-1pm Vinyasa Cilla
THURSDAY: 9-10am Community class (by donation) Movement and Mantra Noah
12-1pm Vinyasa Cilla
6-7:15pm Hatha Cilla
7:30-9pm **monthly specialty classes including Candlelight Yin and Yoga Nidra (look under workshops page for details)
FRIDAY: 7:30-8:30am Therapeutic Yoga and Massage Jintina
9-10:15am Yin Yoga Cilla
6-7:15pm Candlelight Yin-Yasa Cilla (***FRIENDLY FRIDAY- bring a friend and it's 2 for $20!)
SATURDAY: Workshops, specialty classes, series and teacher trainings.
SUNDAY: 4-5:15pm Vinyasa Maggie
Monthly Restorative Workshops Sunday Evenings: 5:45-7:45pm- please register in advance to save a spot. See Workshops page for descriptions
1/21 Reiki Restorative and Sound Healing w/ Lakshmi and Tammy
2/25 Reiki Restorative w/ Lakshmi
also other Workshops, specialty classes, guest teachers and teacher trainings. Check the workshops page.
**DROPS INS FOR STUDENTS $10 a class (when you pay cash with a valid ID)
Regularly Scheduled Class: $14
10 Class Card $115 card or $110 cash
** $75 UNLIMITED MONTHLY for first month and student rate.***
$75 for your FIRST Unlimited monthly pass- if you’re new to the studio or haven’t done an unlimited pass with us before, you’ll be able tor try for a month to see if the classes work well for you. (approx. $17 a week for as many classes as you can make). If you are a college student, show us your ID at the studio and you can purchase an unlimited pass at this reduced rate as long as you're in school.
$90 Rolling Unlimited for Members- This membership is for those of you who wish to continually renew every month (3 month minimum). If you are an unlimited member- you will also receive discounts on select workshops and events when you pay with cash or check. *This option is still less than $21 a week to come to as many regularly scheduled classes as you can!
$99 Unlimited for one month- no commitments, not continuous. Join us for a month unlimited with a commitment of only 30 days!
Unlimited memberships include all weekly classes **Workshops, specialty classes and series are not included.**
Make sure to check the workshops page for a list of upcoming specialty classes, fundraisers and events
Email us if you're interested in having a private group yoga class for a special event or occasion -
Vinyasa Flow - A dynamic practice that links movement to breath. This style of yoga gives us structure but also freedom to flow and move through different sequences and postures. We flow through sun salutations, standing series, and grounding hip openers to prepare the mind and body for shavasana. Each class is unique and can be modified to fit your practice.
Yin Yoga - This style of yoga is very healing and meditative. The postures are primarily seated or lying down, sometimes with support, and held for longer periods of time, about 1-15 minutes. The longer holds allow us to work connective tissues in the body as well balance the nervous system. By strengthening and lengthening connective tissues we are create greater range of motion in the joints, increase overall flexibilty and build stronger bones and a healthy spine. This practice teaches us to be present, patient, calm and introspective. With longer holds we have the opportunity to practice breathing techniques and tap into the subtle body, exploring prana, past and current emotions, thoughts and intentions. Many postures provide deep release for the hips and spine. This practice allows us to find balance with a very active, busy or at times, stressful, lifestyle. We create space and freedom in the physical body and more clarity in the mind.
Yin-Yasa- This style of yoga combines elements of Yin and Vinyasa Yoga. We begin with longer held, Meditative Yin postures that allow you to not only open up connective tissues and joints, but give you time to ground, connect and focus. Once we’ve spent time creating space through Yin, we move through a heat building Vinyasa flow. The standing postures will complement the Yin postures. It’s a perfect blend of still, peaceful postures on the floor and stronger, more dynamic movement. As always, class winds down with cooling postures, pranayama and a restful shavasana. It's a nice balance between effort and ease, stillness and movement, strength and flexibility, and overall integration of body, mind, and soul.
.Foundations of Yoga - This class is designed for anyone who want to learn the basics of yoga asana (postures) and pranayama (breathing techniques). Great for those who are completely new to yoga or those who have an existing practice but prefer a relaxed pace with detailed cueing. Sam breaks down postures, and offers specific alignment and engagement cues. Common postures offered in classes are broken down in a fun and accessible way, giving us more confidence to practice at home or take different styles of classes. This class is appropriate for all levels of ability.
Hatha Yoga - This is a very balancing asana and pranayama practice. Traditional Hatha postures, sequencing and breathing techniques are taught. We move through the asana slowly with awareness of breath, engagement and alignment. This class balances the stronger aspects of the practice with the softer more relaxing side. You can expect some slow, strong movement and vinyasa, with more grounding, calming and meditative practices.
Therapeutic Yoga and Massage - This class is a more gentle style of yoga. It is a great way to start the day, especially if your work is demanding on the body. Whether you work at a desk, are physically active, a full time parent or just live your life-- your body forms patterns and repetitive movement and experiences tension and discomfort. In our yoga practice we work to refine our posture and movement so we move, work and play in a healthy way. Sometimes we need to work to reverse poor posture or repetitive strain that we cause daily. Jintina is a certified Massage Therapist, who specializes in Thai Massage and cupping. Using her deep knowledge of the body and pain relief, she guides students through a restful and rejuvenation practice with the aim of relieving pain and discomfort in the body. Class includes focused postures on specific parts to release tension: think neck, shoulder and wrist releases, hip and chest openers, calming forward folds and a relaxing shavasana to charge you for you day ahead and your weekend. This class is a combination of gentle movement, breathing, longer held restorative postures and massage. Jintina offers massage assists as well as incorporates massage therapy balls for self massage techniques. Jintina has some therapy balls to borrow and they are also available for sale at the studio.
Core Flow- This Vinyasa class focuses on building core strength. The core isn't only about our abs (which include obliques, serratus, rectus abdominus, and the intercostals) but also our lower back and hip flexors. When the core of our body is strong, it can improve our posture, alignment, range of motion, and give us an overall sense of ease in our asana practice. It also strengthens Manipura, our third Chakra, or power house. This center governs our will, motivation, confidence and drives us to overcome challenges and obstacles. Having a strong core leaves us empowered and confident to take on whatever life throws our way.
Movement and Mantra - a strong Hatha class infused with the philosophy of Bhakti yoga. Class begins and ends with call and response mantra enhance by the harmonium. Expect to leave feeling more connected, tolerant, patient, compassionate and loving.
Complete Practice - Join us for a 2.5 hour complete yoga practice. Class begins w/ centering, grounding and intention setting. As we move through a Hatha flow, we pay careful attention to our engagement, alignment and breath. Postures are held for longer and the class is structured with a building affect, each posture preparing us for something a little bit deeper or more challenging in the practice. Students are encouraged to use their own discernment whether they stay with the foundational variation of a posture or decide that they are ready to push past their comfort zone and challenge themselves by trying advanced asana postures. We will practice a strong standing series, w/ twists, single leg balancing, arm balancing, backbending and inversions. During the flow we build heat, strength and stabilty before winding down the practice with longer held restorative postures to release stored tension and prepare for pranayama and meditation. After a long shavasana, we join together for guided pranayama. Those of us who practice regularly know that an hour can go by so quickly, when we take the time and care to prepare our body and mind w/ this longer style class we are able to go deeper in our pranayama and meditation practice.
Some experience preferred but modifications are offered for those new to the practice. Can be physically and mentally challenging for some, but all levels are encouraged, especially those who wish to deepen their practice, not only of the physical body, but of the more subtle aspects of the breath and mind.
Taught by Cilla Weisman, E-RYT 500
Yoga Nidra - Yoga Nidra, meaning "yogic sleep", is a powerful technique which teaches us to relax consciously. We are able to reach a deeper level of relaxation by turning inwards, away from outer experiences. All that is required of participants is that they find a comfortable position (either on the floor with props, or seated) and that they try to remain awake and aware while listening to the "guide" who is speaking. This practice is accessible for everyone, and has many beneifts.
Some benefits of Yoga Nidra include reduced physical, mental and emotional stress. It can lead to more restful sleep and help manage psychological and psychosomatic disorders. It can even improve memory, increase learning capacity, lower blood pressure and balance the nervous system. Yoga Nidra is truly a powerful, transformative mental practice that improves a person's overall health and wellbeing.
Restorative Yoga - Restorative yoga is a very calming and balancing practice. All the yoga asanas (postures) are done on the ground, seated, lying prone or supine, and supported with props to ensure complete comfort. The use of bolsters, blocks, blankets, straps, and sandbags allows us to find a variation of each posture that is unique to our own therapeutic needs. Whether we need more support for different areas of the body, or maybe some extra weight or an assist from the teacher to go deeper. We find a comfortable variation of each posture (gentle supported twists, side bends, back bends, hip openers and forward folds) and we hold them for several minutes. This allows us to release into the physical body, and begin to move deeper into the subtle body. You'll have the opportunity to go deeper by following your breath, and noticing your overall state of being, physically, mentally, emotionally and spiritually. This style of practice is great if you lead a very active or busy lifestyle, have chronic pain or stiffness, or want to work heighten you awareness of self, yoga and meditation. All levels encouraged. Monthly restorative workshops are held Sunday evenings 5:30-7:30pm, visit the workshops page to register.