Namaste

<sup>Sacred Sundays
Quiet your mind and tune into your internal Divine. Class begins with 5 minutes of warming postures and 10 minutes of Pranayama (breathing exercises) to oxygenate and energize the body with ‘prana’, life force.
Next, we follow up with 25 minutes of a slow meditative Classical Sun Salutations (Surya Namaskar), in the tradition of Swami Saraswati Satyananda. We incorporate bhija mantras (seed syllables), sun diety mantras, and chakra focus.
Class concludes with a 15 minute meditation, Nadi Sodhana (alternate nostril breathing), and short closing chant.

Moon Yoga
Monday is the day of the Moon. Chandra Namaskar (moon salutations) are more cooling (great for Pitta types- see Ayurveda section) mentally and physically than sun salutes. The lateral movements of the moon salutes target the lung, liver, and spleen and their meridians differently than the anterior/posterior movements of the sun salutations.
Also, little to no weight is put on the upper body, so it is ideal for anyone with shoulder injuries or neck issues. The focus is on the flexibility of the lower body.
Chandra Bhedana is a breathing technique that will wrap up the physical aspect of class. This Pranayama cools the brain, activating the right hemisphere of the brain.
The last 30 minutes of class is Yoga Nidra. This is a detailed guided relaxation that trains the brain with specific focusing techniques to relax and move more toward theta rather than active beta waves. The traditional Yoga Nidra techniques will be used from Bihar Yoga under Swami Saraswati Satynanada’s teachings.


Vinyasa 1
‘Vinyasa’ translates as ‘movement’ or ‘flow’. The traditional Vinyasa movement uses the sequencing of plank/chatturanga, cobra/ upward facing dog and downward facing dog to link postures together. This builds up heat (tapas) in the body and is part of burning through our samskaras (mental and physical scarring or habits).
Class begins with warming postures and Pranayama; then moves into the Vinyasa sequences including standing postures, twists, hip openers, and back bending postures.
Class concludes with unwinding postures, gentle/supported inversions and Savasana (Corpse pose).


Vinyasa 2
This class is very loosely based on the Ashtanga Half Primary series. We will practice up to Navasana. There will be a Vinyasa between each pose rather than after each side in the seated postures. The will be 1-2 variations of Janu Sirsasana and Marichyasana rather than the 3-4 variations. Class will conclude with a modified back bend (or full Urdhva Dhanurasana, if accessible for your body), Sarvangasana (Shoulder Stand) or Bridge pose (Setu Bandha Sarvangasana), Savasana and a shortened closing chant.


Gentle Yoga
There is life beyond Down Dog and this class proves it. We will not do one Downward Facing Dog (Adho Mukha Svanasana) throughout the whole class or a full sun salutation. This class is ideal for anyone with arthritis/ injuries, anyone wanting to transition from Chair Yoga to mat classes, or anyone wanting a slower paced class to gently bring more flexibility and strength into their muscles and joints. We will be down on the floor for half of the class.
Using the support of blocks, straps, and sometimes the wall; class consists of the usual warming postures, basic Pranayama, gentle forward and back bending, twists, standing postures, basic balancing postures, and unwinding poses. A well-deserved Savasana (relaxation) concludes class.


Chair Yoga
This class is perfect for those that cannot sit on the floor or have mobility issues. You will need a sturdy chair without arms, a strap and a tennis ball. This class was designed to uphold, “Every BODY can do yoga”. Many of the common yoga postures are just modified to be performed in a chair. There is more focus on joint mobility of the wrist, ankles, feet and hands. Basic Pranayama and relaxation techniques are also explored.


Restorative Yoga
Based on Yin Yoga where gentle, relaxing postures are held for 2-3 minutes with blankets, straps, bolsters, and blocks for support. Large firm pillows can be used. Sturdy blankets are needed rather than fluffy comforters. Inspirational poems and quotes (Rumi, Thich Nhat Hahn) will be read while students remain in the posture and focus on deep yogic breathing.
Paul Grilley describes Yin Yoga as effecting the fascia and tendons of the muscles/bones. The long holds are liken to wearing braces on the teeth; you effect and move bone and it’s connective tissue s-l-o-w-l-y.

Walking Meditation
8:00am First Saturday of the month (starting August 2025).
Walking Meditation is practiced at Thich Nhat Hahn’s monasteries and retreat centers around the world. It is a way to reconnect to Mother Earth and get grounded with a calm focused mind.
We disconnect throughout our day/week by driving in cars, being exposed for hours to artificial indoor lighting and blue light from computer screens and cell phones. Walking meditation does the obvious; gets you outside into Nature, breathing fresh air, and getting that much needed Vitamin D from sunlight.
The in-person group will meet at Rainbow Springs in Dunnellon. On-line students are more than welcome to choose their own local hiking trail and join us via ZOOM.
We will begin with 10 minutes of yoga movements and bringing awareness into our feet. Next we begin a short 15-20 minute walk focusing on Thich Nhat Hahn’s Five Walking Meditation cues. Finally, we will sit near the river to meditate for another 10 minutes and doing one breathing technique (Pranayama). You then can either return to your car or stay and hike on further.
No props are needed, just appropriate foot wear. Class is free.


“I touch the ground as if I am kissing the earth with my feet
with a lot of love.” – Thich Nhat Hahn</sup>