winter 2005
Discipline by JJ Gormley
Teachers and students share the challenge of achieving consistency in their home practices. More often than not, they will start a home practice, but will find it difficult to sustain over the long run. Some even find it impossible to begin such a practice at all. Why do we have difficulty getting a home practice started, or once started, why do have difficulty keeping it going? Sun & Moon Studio regularly offers a workshop to help teachers and students start a home practice. I’ve put together a manual, which I’ve recently revised, to guide a practice at home. What’s more, the videos and DVD I’ve produced are a useful resource to help begin or kick start your home practice. Yet, all the workshops and videos in the world won’t alone cause you to roll your mat out consistently to achieve your home-practice goals. What is lacking is discipline. The mere mention of this word often brings a grimace or a look of fear in a person’s eyes. But let’s look at the definition of the word. From the American Heritage Dictionary: Discipline. n. 1. Training expected to produce a specific character or pattern of behavior, especially training that produces moral or mental improvement. 2. Controlled behavior resulting from disciplinary training; self-control. 3. a. Control obtained by enforcing compliance or order. b. A systematic method to obtain obedience: a military discipline. c. A state of order based on submission to rules and authority: a teacher who demanded discipline in the classroom. 4. Punishment intended to correct or train. 5. A set of rules or methods, as those regulating the practice of a church or monastic order. 6. A branch of knowledge or teaching. Those who grimace at the word discipline are probably hearing the word as defined in number four above. Yet if we use the word
discipline as the first or second definition suggests, then we can see that discipline is what is lacking in order to get us to the mat for our daily (hopefully) practice. Sad to say, discipline is what the Nike ads simply proclaim: Just Do It! When we were young, somehow our parents were able to discipline us to begin a daily cleansing routine. As adults, we see this as necessary and hygienic. Indeed, we usually don’t feel too great when we skip some part of our learned routine. Understanding how we got to that point may help us start or sustain a home yoga practice. But even more important is the fact that yoga, as a process, involves learning to discipline ourselves. Often, the word hatha is translated as discipline and sometimes as force. The meaning of hatha is simply two opposites coming together. To bring two opposites together takes force and discipline and learning how to do that is a practice—the practice we call yoga. Yoga means to unite and usually refers to uniting mind, body and spirit. This whole idea of getting a practice going at home takes discipline. It entails disciplining our mind and body to get on the same page (or the same mat). We seek to feel the benefits of doing this regularly, which makes it easier to incorporate into our daily routine (like brushing our teeth). When we don’t do it regularly, we begin to understand what we’re missing, which reinforces the importance of achieving consistency in our practices. So, rather than trying to find some external means of motivating yourself turn inward instead. Look at the process your mind is moving through (always staying on a different page from that of the body), use your higher mind to recognize this, turn your mind around and get to the mat bringing union (yoga) to your body and mind. Your spirit will thank you. 1
Meet Mary O’Meara
When and how did yoga first come into your life? It was serendipity. On a chance trip to a used bookstore I picked up Yoga for Americans, by Indra Devi. I was living by myself for the first time. I got up early and began to go step by step through the six-week program. After a couple of weeks, I started feeling the effects – increased sense of well-being, flexibility. But I was young and carefree, and allowed other things to distract me. Later, I walked across the street to an ashram at Dupont Circle when I found the time. These two exposures laid the foundation for my lifelong interest in yoga. How has your practice developed over the years? Until recently, I’ve been a runner. Early on I found it easy to run out the back door for a quick three mile run and to consolidate yoga into a short stretching session afterwards – seated forward bends, shoulder stand, plow, reclined hero pose, twists, etc. When my sons were a little older, I taught myself to do a headstand from that same book. Then I just stuck the headstand on the end of my stretching routine. It worked well for years, until my knees started to object. That coincided with a lot of other changes in my life; our sons went off to college and the rest of their lives, my husband started traveling more with his job, and menopause struck. All of this encouraged me to slow down and see what else was going on around me (and inside me). When I stopped running I discovered that it took a much greater effort to stay fit. Even though I set aside time in the morning, I had a hard time deciding whether to walk, do yoga, or meditate; and too often I ended up doing nothing. I tried yoga tapes, but they didn’t hold my interest. It was hard to keep the learning curve going without a real teacher. You can imagine how pleased I was to find jj teaching yoga right around the corner. (I’ve lived in Rappahannock County for thirty years. Everything is at least half an hour away.) Then I learned what most of you already know, that it takes more than having a good teacher to develop a good home practice. I realized that when I turned yoga into a “should”, I met up with an old nemesis - resistance. Instead of letting my practice emerge from my own desires, I was waiting for someone else to tell me what poses to do and what my practice should look like. The most important thing is getting myself on the mat. Once I get there, I am better able to relax, turn my focus inward, and let my body tell me what to do. Even if it is only twenty minutes, it counts. It’s been a tremendous lesson in listening to myself; I can’t believe how easily I let outside things distract me. As a mother and a therapist, I’ve spent years focusing on other people. It has always worked well for me. I hope I can become as practiced in listening to myself. I now feel as if I’m channeling each session. The bonus is, it’s cumulative. The more that I’m able to get on the mat and relax into a good session; the more I am drawn to it. The rewards are immense. I notice I’m more flexible. I feel serene and less easily rattled. How does teaching yoga fit into your life? I didn’t really intend to be a teacher of yoga. I wanted to find a way to fit yoga into my own life, but didn’t think about passing it on to others. But there was the teacher training right down the road at jj’s. I couldn’t resist. When I first started teaching I was very anxious. I guess we all are. I worried about making mistakes, looking stupid, not doing the poses well. I work one on one in my work as a therapist, and that is very comfortable for me. I encourage my therapy clients to look inward and become observant of their own feelings and thought processes, to be gentle with themselves and curious about their process, rather than critical and judgmental. As a yoga teacher I try to create an environment that is supportive of the same curiosity, where stu-
dents become less interested in competing or doing a pose “perfectly” and more able to do the deep work that allows change. When I began to integrate what I already knew into my teaching, I found that my anxieties disappeared. My students weren’t watching me, they’re watching themselves. When I create a quiet, meditative environment, give clear directions, and keep an eye on them to be sure they aren’t hurting themselves, they feel safe to go inward. I am aware also, that I teach by example, so my attitude must be non-judgmental, my demeanor serene. Now it feels as if my path is getting clearer and opening up in front of me. I love teaching and find that the skills from my work as therapist and as yoga teacher are compatible. It’s hard to see where one ends and the other begins. I often find myself using my knowledge of yoga to give my therapy clients an extra tool for working with their issues. I’m working toward finishing my 300 hour and therapeutic certificates. The potential for healing in a yoga practice is very exciting for me. I would like to develop a curriculum for teaching a couple of specialized classes, such as yoga for depression, or arthritis. What is your most challenging asana? I’m working on upward facing bow (urdhva dhanurasana). Since my shoulders and upper body are very tight, all backbends are difficult for me. I wish I could remember how I learned the headstand; I suspect that my determination was the important ingredient. What I am discovering now is that as I work on each aspect of taking my body into a backbend, I integrate into my body the understanding of how to do it. At first I thought my arms would never be strong enough to lift my body into a bow. But as I practice each preliminary backbend and develop more core strength, I find that my arms aren’t responsible for lifting my entire body in backbend, any more than they are in cobra (bhujangasana). Each new thing I learn brings me closer to being able to push up into a bow without props. But as jj says, if you want to learn to do a pose, you have to do it every day. Best yet, I can feel my heart opening up more each day. What do you do when you’re not doing yoga or therapy? I recently finished a sweater I started for my husband before we were married. We just had our thirtieth anniversary! So I’ve rediscovered a passion for knitting (Another thing I thank jj for!). I also play (very bad) cello in a small chamber group – but we have fun, and we’re getting better. Once a week, I sing in a chamber group that has met, in one incarnation or another, for about the last ten years. I am always in the middle of more than one book., but I don’t always finish them. (As with sweaters, I always intend to!) I highly recommend The Secret Life of Bees, by Sue Monk Kidd, and The Master Butchers Singing Club, by Louise Erdrich. Meditations from the Mat: Daily Reflections on the Path of Yoga, by Rolf Gates, has been a integral part of my practice. I serve on the board of a great volunteer mentoring group as well that’s based in Rappahannock County called Starfish. Lastly, I live in an extraordinarily beautiful place. I don’t go long without taking a new direction (the road less traveled?) on a walk with my companion, faithful four-legged co-therapist, Cheyenne. I’m always looking for others to go along with me on my favorite hike – a lovely two-hour hike along the ridge across from our house.
Mary teaches at the Rappahannock Studio on Mondays and Wednesdays to All Levels classes. 3
Warrior 3 pose is a more advanced pose that involves strength, a great deal of balance, and a calm breath. This one takes practice and is an often disliked pose when first learned. It almost seems like the pose is designed to humiliate the practioner! This pose works well by building on the foundation of Virabhadrasana 1 or Warrior 1. With the hips facing forward, the left foot on the front of the mat and the back leg about one and a half leg lengths behind, back foot turned in a fair amount, and the shoulders facing forward - bend the front knee deeply (but not beyond the ankle). The arms reach up and you are there. Remind yourself to engage the rhomboid muscles (by bringing the bottom tips of the shoulder blades toward each other) as that will
Virabhadrasana 3 Warrior 3 By Alexandra “Zan� Evans
help you bring your shoulders into a more comfortable alignment. (For a more involved instruction in this pose, see last quarter's newsletter). From here we’ll move into warrior 3. Bend at the hips (not at the waist). Lift the back leg up as the arms and heart stretch forward. Keep the sternum parallel to the ground. The body and back leg wind up in a single plane, which eventually becomes parallel to the floor (full pose). The bottom leg is strong, quadriceps engaged and the kneecap lifted. It is common to find the bottom foot turned in toward the center of the mat. To protect your knees keep that foot properly aligned and facing straight ahead. The arms reach forward as the back foot reaches back-
ward. This gives a solid stretch to the whole body. Keep those rhomboids engaged! If you have learned your bandhas, you would of course engage them all. Most students find that the root (mula) bandha at the pelvic floor comes easily but that uddiyana (at the lower ribs) and jalandhara (at the throat) are easily forgotten in this asana. However, when we engage the jalandhara and uddiyana bandhas, the body has much more inner strength and power from which to draw, as it does in any pose when we use these powerhouses of energy. Practice observing which bandha falls away in your practice or in a particular pose. This can be a great practice in and of itself: where do you lose energy and strength, where do you
need to focus, and where is your breath? Let your breathing be calm and steady. As you are practicing, you may wish to set your mat up facing a wall so that when you are in the full pose, your hands press into the wall as you raise the back leg. For those who are ready to challenge their asanas further, try going from this pose right into Half moon pose (ardha chandrasana). You will challenge and strengthen your balance with this practice. In closing, remind yourself of the qualities of a proud warrior: calm, strong, stable, sure, and willing. Namaste, Zan (Alexandra Evans)
5
Workshops, Retreats and Events
JJ GORMLEY’S WORKSHOP CALENDER 2005
Location
Other Info
Contact
Contact Info
Jan 14-16
Leesburg, VA
Anahata Center for Yoga and Wellness
Laurie Leister
www. experienceanahatayoga.com
Mar 11-13
Virginia Beach, VA
Universal Movement Yoga
JoAnne
1yogajo@cox.net
April 8-10
Lenox, MA
Kripalu Yoga Center
Kripalu
www.kripalu.com
May 13-15
Hohenwald, TN
Gray Bear Lodge
Adam
adam@graybear.org
May 31-June 4
Rappahannock
Therapeutics Intensive w/ Terry Brown
Sun & Moon
yoga@sunandmoonstudio.com
June TBD
Seattle, WA
Lotus Yoga
Maia Laverty
maia@lotusyoga.com
July TBD
Vinalhaven/ NorthHaven, ME
local rec. center
Lizzie Clapham
lizzie911@earthlink.net
Aug 6-13
Blacktail Ranch, MT
Week Long Retreat
Feathered Pipe Ranch
www.featheredpipe.com
Sept TBD
Lake Jackson, TX
Weekend Workshop
Scott Bury
lotuslogic@earthlink.net
Oct 2-8
Lenox, MA
Kripalu Yoga Center
Kripalu
www.kripalu.com
Nov 2-6
Edisto, SC
Sun & Moon Yoga Center
Virginia Woodhead
yogiva@mac.com
2006
Location
Other Info
Contact
Contact Info
Jan TBD
Durham, NC
The Yoga Spot
Nancy Kimberly
webmaster@yogaspot.com
April 11-17
Fairfax, VA
Hosting: Anodea Judith
April 2005
Sun & Moon Ten Year Anniversary, details of celebrations in next issue.
October 14-16
Fairfax
Hosting Barbara Benaugh
December TBD
Fairfax, VA
Hosting Kausthub Desikachar
Special Events
Did you know that you can register for many of our workshops online? www.sunandmoonstudio.com (click on calendar)
6
Class Descriptions, Resources and Staff
CLASS DESCRIPTIONS Level 1: Learn the fundamentals and relax. This class can be joined at any time during the session. Level 2: Refine the basics and gain more awareness of the body through more advanced breath work.
to students who have had at least one term at Level 2 and/or other yoga experience. Pilates 1: This exercise system focuses on correct breathing, posture and core strengthening. No admittance after week three without permission of the instructor.
*Level 3: Progress to advanced standing and seated poses and begin integrating inversions.
Pilates 2: The progression in this class is faster than Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary.
*Level 4: Intensify your strong asana practice by developing a deeper internal understanding of yoga. Must be comfortable with deep back bending and inversions.
Post-Natal Yoga: The focus of this class is on supporting the new mom in relating to both her own new body and her new baby. Babies are welcome!
All Levels: Appropriate for all students, this class introduces the basics and challenges more advanced students.
Pranayama/Meditation: This class will provide students the skills and tools necessary to develop their home meditation and conscious breathing practice.
700-hr TT class: This class is offered for the very advanced student (Level 3 and up), those who've completed a Teacher Training, and particularly those enrolled in the 700-hr Sun and Moon Teacher Training Program. Each week a different topic from the required curriculum will be covered. Topics (may be viewed on the website) include: anatomy, how to teach upper level asanas, philosophy, energy work, etc. * These classes require completion of at least two quarters of the previous level and permission of the teacher before registering.
VOLUNTEER STAFF
Combination Classes: For the student who doesn't quite feel ready to move on to the next level, but is trying to ease forward slowly, combination classes (i.e. Level 1-2) provide the avenue to do so. Deepening Your Practice: Each week, Amir examines a specific category of poses and explores, not only detailed instructions and variations of the pose, but also emphasizes the poses' significance and how it integrates physically and psychologically into our being. The class is taught in a workshop style that emphasizes the student's home practice. This class is practical for all levels, however, the student must complete at least one full session of Level 1 at SMYS before taking this class. Gentle: Introductory poses at a slow pace. This class is ideal for beginning students and students with health concerns. Meditation Group: A general survey and practice of various meditation philosophies and practices. Open to beginners and advanced students alike. No registration necessary. Parent/Toddler: This is a class for parents and toddlers to have fun exploring yoga together Partner Yoga Class: This class will focus on doubled and partner-assisted asanas as well as shared breathing and meditation practices. PLEASE SIGN UP IN PAIRS. The class is appropriate for partners, close friends, or family members comfortable with sharing touch. The goal is to joyfully nourish primary relationships through yoga. The intriguing challenges to balance (and humor) that emerge from doubling yoga postures mean that this class is best suited
Pre-Natal Yoga: An all-levels course that will support and empower expectant mothers. The focus is on easing aches and pains and making the body comfortable during pregnancy. Restore for the Weekend: A restorative class puts new meaning to TGIF‌are you ready to unwind, let go, unplug for the weekend? This class is open to all levels. *Vinyasa 1: A challenging practice that builds stamina and strength through a faster-paced flow. Students must have some yoga experience. *Vinyasa 2: Adding more advanced poses to the fast pace of Vinyasa 1, this class is open to level 2+ students ready to test their focus and core strength. Yoga for Tots: A fun class for children 3-5 to begin playing with yoga. Yoga for Kids: Children 8 - 12 years learn yoga in a relaxed, playful environment. Yoga for Recovery: This slow paced class will be a combination of yogic breathing, and deep relaxation combined with gentle movement to restore strength, range of motion and vitality. The practice will be modified for individual needs. 300-hr TT Class:This class is offered for advanced students, those in a teacher training program, and particularly for those enrolled in the 300-hr Sun a& Moon Teacher Training Program. Each week a different topic from the required curiculum will be covered. Topics may be viewed on the website, but include anatomy, how to teach Level 1 and 2 asanas, philosophy, etc.
We just couldn’t do it without these helpers. Thank you all!! CJ Arban, Adi Arya, Merige Ayambira, Brandon Beltz, Mary Blackwell, Susannah Brouwe, Lydia Carlyle, Lois Creamer, Leslie Crow-Crouse, Murli Dharge, Deborah Didio, Jennifer Farmer, Christi Fath, Nataie Frey, Melissa Garcia, Rebecca Goldberg, Kristin Golias, Lisa Grunther, Jessica Harris, Susan Hennessy, Dena Jensen, Kit Johnston, Debbie Kidd, Paula Levin-Alcorn, Cynthia Maltenfort, Julia Manuel, Deborah Martin, Lindsay Mayhood, Mary McInerney, Anne Meador, Liz Murphy, Elizabeth Needham, Monika Nelson, Carolyn Orndoff, Cynthia Payne, Alexes Pereira, Bridget R. Pool, Honora Price, Theresa Prych, Ingrid Resch, Ann Rickard, Marie Rodriguez, Shoshana Rosenbaum, Irma Ruiz, Sharon Saffron, Kristy Sampson, Courtney Schwarten, Jennifer Shaw Shilo Kwuamoto, Maria Smith, Harriet Snope, Linda Sultan, Christime Szegda, Melissa Topscher, Caitlin Vida, Mary Jane Vizachero Lucy Warner, Kathie Whitmore Volunteer at one of our studios in exchange for yoga classes! We have weekday evenings and weekend hours available. Call the studio 703-525-9642. Owners JJ Gormley, Executive Director Alexandra Evans Tanya Roland Staff Katie Banfield, Tricia Berman, Lee Bory, Noralea Dalkin, Arlene Greenfield, and Sally Wurtz Newsletter Design: Scott Severson Photography: Charma Le Edmonds
7
Instructors
Katie Banfield
Rhonda Cavenuagh
Lisa Chavez
Joyce Cmiel
Noralea Dalkin
Rixie Dennison
Lilly Draney
Beth Ebner
Alex Pratt Gorman
Janet (JJ) Gormley
Allegra Gulino
Annie Moyer
Erika Neil
Robbie Newell
Mary O’Meara
Patricia Pao
Michelle Renfield
Zahra Sadry
Jackie Shaffer
Amir Tahami
Maureen Vasquez
Kim Weeks
Katie Banfield earned her teaching certificate from Sun & Moon Studio in 1999 and has been teaching ever since. She blends her enthusiasm for asana with her reverence for inner stillness. Rhonda Cavenaugh first began her yoga studies more than 20 years ago. Her background includes Integral, Iyengar and Kripalu traditions. Rhonda encourages students to develop compassionate self-awareness while challenging their “growing edge.” Lisa Chavez completed her Sun & Moon teacher-training program and continues to study with many teachers. Her teaching focuses on anatomy and alignment with emphasis on bringing awareness to the breath. She encourages her students to challenge themselves and to have fun. She is also a Thai Yoga Therapy practioner. Joyce Cmiel completed her Sun & Moon teacher certification and studied for many years with teachers whose backgrounds include Iyengar, Anusara and Shivananda styles of yoga. Joyce’s warm style of teaching fosters comfort and growth. Noralea Dalkin has completed teacher certification programs at The Health Advantage Yoga Center and Satchidananda Ashram. She encourages students to breathe and notice the changes and relaxation that yoga brings to their body, mind and spirit. Rixie Dennison is Sun & Moon certified and teaches workshops on special healing modalities including the popular Mandala workshop. Always with a smile, her teaching style is gentle, warm and creative. Lilly Draney began her yoga practice as a teenager. She is a Sun & Moon certified teacher. Her teaching is open and lighthearted, with an emphasis on the fundamental connection of mind, breath and body. Beth Ebner began practicing yoga more than 12 years ago. She loves the benefits of yoga: balance, relaxation and alignment. 8
Her diverse yogic background gives a rich and eclectic quality to her teaching. Alex Pratt Gorman started practicing yoga in 1999 and could barely get comfortable enough to take her socks off in class and now she has nearly finished her teacher training program at Sun & Moon. She hopes to give to her students the gift her favorite yoga teacher gave to her: a place where students can feel free to take their socks off and trust their own best instincts. JJ Gormley is the owner and founder of Sun & Moon Studio. Her teaching has evolved from 25 years of practice and spiritual growth. She guides students with a warm, non-judgmental style. JJ encourages students to honor and understand their differences. Allegra Gulino’s teaching style is fun, creative and non-judgmental with an emphasis on releasing everyday stress and negative attitudes to experience the joy yoga brings. She has completed her Sun & Moon teaching certification. Asya Haikin enjoys teaching dynamic classes, focusing on clear alignment instructions, and aspires to share the inner balance that yoga brings to her life. She is a graduate of Sun & Moon's advanced teacher training program. Charlie Heffernan has studied yoga for 20 years and is Sun & Moon certified. He focuses on centering the mind, body and breath, while joyfully exploring the asanas. Charlie practices mindfulness meditation in the tradition of Thich Nhat Hanh. Carol Herring is a certified yoga instructor, group exercise instructor and personal trainer. In addition, Carol works as a computer consultant. Her work experience in computers parlays into her yoga instruction. Asanas are presented with preciseness. Students are encouraged to develop their potential through a combined mindset of humor and humility.
Asya Haikin
Diana Herskovitz is a certified Sun & Moon Yoga teacher. She began practicing in 1997 in Munich/Germany, and has ever since been fascinated by this journey. Diana loves to invite her students to play and explore themselves in many different ways. She holds a M.A. in Latin and Philosophy, and has a background in dance. Kelley Johnson has been actively practicing hatha yoga since 1997 and teaching since 1999. She received her yoga certification from The Health Advantage Yoga Center. Her teaching focuses on proper body alignment intertwined with the breath. Kelly believes in listening to and respecting one's own body and truly honoring the place your body allows you to be at this moment. Kelly is also a registered nurse. Cindy Kahn is certified through The Health Advantage Yoga Studio. Cindy draws from a background of dance and physical therapy. She guides others in yoga in an honest and openhearted manner, addressing yoga as a synthesis of body and mind, and also of spirit. Sarah Kashdan has been practicing yoga regularly for over ten years and has been teaching since 1998. She was first introduced to yoga when she accompanied her mother to a class when she was eight years old. Sarah received her 200 hour interdisciplinary yoga teacher certification at Omega Institute with Don and Amba Stapleton in 1998. Her passion for yoga led her to complete a prenatal yoga teacher certification at Kripalu Institute in 2001 and most recently her 500 hour advanced training at Be Yoga in NYC with yoga master Alan Finger in 2003. Sarah enjoys teaching a blend of hatha yoga styles including iyengar, ashtanga, kripalu, and ishta yoga into a flowing sequence. Sarah has her bachelors degree in psychology and has worked with individuals with epilepsy helping them to reduce stress through guided imagery, yoga, breathing and relaxation techniques.
Charlie Heffernan
Carol Herring
Diana Herskovitz
Kelley Johnson
Cindy Kahn
Sarah Kashdan
Enid Kassner
Andrea Kiss
Alex Levin
Judith Lyon
Audra Monk
Suzanne Morgan
See our Web site for more information on our teachers. www.sunandmoonstudio.com
Enid Kassner completed her teacher certification through Sun & Moon Studio. Her teaching style promotes a sensitive exploration of the inner experience of yoga in a light-hearted encouraging environment in which students can progress at their own pace. Andrea Kiss came from Hungary seven years ago, where she was a modern dancer and dance teacher. She is in the Sun & Moon Yoga Studio teacher training program. Students enjoy Andrea’s warmth and passion of yoga and people. Alex Levin is Sun & Moon certified. She guides students to find their own expression of yoga, with acceptance of where they are today and to trust in how their path will unfold. Judith (Judy) Lyon has studied yoga and meditation for more than 25 years. Her classes are based on the teachings of classical hatha yoga, as expressed by B.K.S. Iyengar, and Sri Swami Satchidananda, by whom she is certified. Cynthia Maltenfort has been working with children for the past 11 years. She is certified through the Radiant Child teachertraining program as well as Brain Gym. Her approach to teaching emphasizes having fun in a loving environment. Audra Monk has been teaching yoga since 2002. She is currently working toward a certification with Sun & Moon. Audra enjoys helping students on their journey with yoga, allowing laughter and moments of stillness to be their guide. Suzanne Morgan is completing her teacher training certification at Sun and Moon. Her goal is to help students with self-acceptance and to find joy in the moment. These concepts have helped her to find a balanced path in her own life as the president of Print Buyers Online.com.
Annie Moyer is a Sun & Moon certified teacher. She views the practice as an avenue toward flexibility and strength in the mental, emotional and spiritual self as well as the physical body. Erika Neil has received teacher training in Mindfulness-Based Stress Reduction from Jon Kabat-Zinn and in meditation from Tara Brach. She enjoys teaching a variety of mindfulness practices. Robbie Newell retired from an exciting career in the diplomatic service in 2003. Yoga has been a loving thread woven through her life. She began studying yoga in high school, practiced it all over the world, and taught for several years in Jordan. She is currently a teacher trainee at Sun and Moon. She practices Buddhist meditation in the tradition of Vietnamese monk Thich Nhat Hanh with Arlington’s Weeping Cherry Sangha and the Mindfulness Practice Center of Fairfax. Mary O’Meara is pursuing teacher training with Sun & Moon, and currently teaches in our Rappahannock studio. Her classes encourage students to move into a meditative space that emphasizes awareness of breath as the impetus for each movement, and fosters a curiosity about what facilitates each pose. Patricia Pao has completed The Health Advantage Yoga Center teacher training program, The Radiant Child TT Program, and she is also a Relax and Renew Trainer. She is a former professional dancer and ballet teacher. She teaches from the heart and emphasizes opening up to the experience of yoga. Alexes Pereira has received her training with Sun & Moon Yoga Studio. Her fluid and fun style comes from her own experiences and being open to different teaching styles. Her students enjoy having their own health and spirits enriched and enlivened by yoga.
Michelle Renfield has taught for over seven years throughout Northern Virginia, and in India. She has taken teacher trainings from a wide variety of yoga masters representing a full spectrum of styles. Her classes are an ever-evolving and fun amalgam of stress-reduction, athletics, and present-moment practice. Zahra Sadry is a certified Pilates instructor, hatha yoga, Kundalini yoga teacher and a shiatsu practitioner. She has been teaching for 15 years. Zahra has a deep understanding of body movement and the human condition, which is evident in her teaching. Jackie Shaffer has been practicing hatha yoga and meditation for more than 20 years. She received her teaching certification at Sun & Moon. Jackie’s teaching reflects the influence of her eclectic hatha studies and her interest in watching students refine their energy and self-awareness. Amir Tahami works attentively with students who want an enhanced quality of life through a plainspoken and sensible approach to health and well being. Amir uses innovative techniques in teaching students to help bring mindfulness into their yoga practice and daily life. He is also a practitioner of Thai Yoga Therapy. Maureen Vasquez is completing her teacher training certification at Sun & Moon. Her light-hearted style is gentle, with an element of fun. Kim Weeks believes that yoga can be an integral part of our busy lifestyles, and that it uncovers the inherent balance in every body. She teaches with warmth, humor, and insights derived partly from her "former life" in the corporate world. Kim also owns Boundless Yoga in Washington, DC.
9
Class Schedule
Sun & Moon Yoga Studio is a place for people to experience and study yoga. We believe in a holistic approach to the study of yoga, giving our students a wellrounded yoga education, bringing in teachers with an eclectic background of yoga. We believe in combining alignment techniques of the body with breath techniques for calming and balancing the mind and the belief and faith that our work feeds us and is fed by the (spirit) Divine Universal Energy present in us all and in all things.
First Class Free! Sun & Moon Yoga Studio offers each new student the first class free. You may want to give this coupon to a friend who wants to try yoga. Bring this coupon to the studio for your first class free!
ARLINGTON STUDIO - WINTER 2005 JAN. 3-APRIL 10 (14 WEEKS) Room locations may change depending on enrollment. Time Class SUNDAY (No class March 27) 9-10:30am All levels 9-10:30am Level 2 10:45am-noon Level 1 10:45am-12:15pm Level 3 3:15-4:45pm Prenatal Yoga 5–6:30pm Level 2 5-6pm Teen Yoga 6:30pm-7:30pm Meditation
Instructor
Starts
Fee
Enid Kassner Jackie Shaffer Enid Kassner Jackie Shaffer Rhonda Cavenaugh Rhonda Cavenaugh Allegra Gulino Katie Banfield
Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan.
$208.00 $208.00 $195.00 $208.00 $208.00 $208.00 $182.00 Donation
A B A B A A B B
MONDAY 10:15-11:45am 10:15–11:30am 11:45-1:15pm noon-1:15pm 1:30-2:45pm 4:30-6pm 4:30-6pm 6:15–7:45pm 6:15–7:45pm 8–9:30pm 8–9:15pm
Level 2 Level 1 Level 3 Gentle Level 1 Level 2-3 300 Hr. TT Level 4 Level 2 Level 1-2 Deepening Your Practice
Asya Haikin Joyce Cmiel JJ Gormley Asya Haikin JJ Gormley Jackie Shaffer JJ Gormley Andrea Kiss Amir Tahami Lilly Draney Amir Tahami
Jan. 3 Jan. 3 Jan. 3 Jan. 3 Jan. 3 Jan. 3 Jan. 3 Jan. 3 Jan.3 Jan.3 Jan.3
$224.00 $210.00 $224.00 $210.00 $210.00 $224.00 $224.00 $224.00 $224.00 $224.00 $210.00
A B B A B A B B A B A
TUESDAY 7–8am 9:30-11am 10:15–11:45am noon-1:30pm noon-1pm 4:30-6pm 4:45-6pm 6:15 –7:45pm 6:15–7:45pm 8–9:15pm 8-9:30pm
All Levels Level 3 Level 1-2 Level 2-3 Parent/Toddler Level 2 Level 1 Level 3 Level 2 Level 1 Level 2-3
Charlie Heffernan Enid Kassner Judith Lyon Judith Lyon Asya Haikin Jackie Shaffer Annie Moyer Enid Kassner Jackie Shaffer Asya Haikin Lisa Chavez
Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan.
4 4 4 4 4 4 4 4 4 4 4
$196.00 $224.00 $224.00 $224.00 $196.00 $224.00 $210.00 $224.00 $224.00 $210.00 $224.00
A A B A B B A A B B A
WEDNESDAY 7:15-8:15am 9:30-11am noon-1pm 2-3:30pm 3:15-4:15pm 4:30-6pm 4:30-6pm 6:15–7:30pm 6:15–7:45pm 8–9:30pm 8–9:30pm
Vinyasa 1 Level 2 Pilates Level 1 700 Hr. TT Kids Yoga Level 3 Gentle Level 1 Level 2 Vinyasa 2 Level 3
Allegra Gulino Jackie Shaffer Zahra Sadry JJ Gormley Zahra Sadry Kim Weeks Zahra Sadry Jackie Shaffer Kim Weeks Lilly Draney Amir Tahami
Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan.
5 5 5 3 5 5 5 5 5 5 5
$196.00 $224.00 $196.00 $224.00 $196.00 $224.00 $224.00 $210.00 $224.00 $224.00 $224.00
A A B B B A B B A B A
THURSDAY 10:30am-noon 10:30-11:45am noon-1pm 3-4pm 4:30-6pm 4:30-6pm 6:15-7:45pm 6:15-7:30pm 7:45-9:15pm 8-9:15pm
Level 2 Level 1 Vinyasa 1 Gentle Level 2-3 Level 1-2 Level 2 Level 1 Level 2 Level 1
Alex Levin Annie Moyer Katie Banfield Alex Levin Alex Levin Allegra Gulino Maureen Vasquez Alex Pratt Gorman Alexes Pereira Maureen Vasquez
Jan. 6 Jan. 6 6-Jan Jan. 6 Jan. 6 Jan. 6 Jan. 6 Jan. 6 Jan. 6 Jan. 6
$224.00 $210.00 $196.00 $196.00 $224.00 $224.00 $224.00 $210.00 $224.00 $210.00
A B B A B A B A A B
Enid Kassner Asya/Rhonda Katie Banfield
Jan. 7 Jan. 7 Jan.7
$224.00 $196.00 $154.00
A A A
6:30-8pm 6:30-8pm
Level 2-3 Post-natal Pranayama/ Meditation Pre-natal Yoga Partners Yoga
M. Vasquez/B. Ebner Charlie&Robbie
Jan. 7 Jan. 7
$224.00 $224.00
A B
SATURDAY 8-9am 9-10:15am 9:15-10:30am 10:45-12:15pm 11am-12:30pm 12:30-1:45pm
Pilates Level 1-2 Level 1 All Levels Level 2 Vinyasa 2 All Levels
Zahra Sadry Suzanne Morgan Amir Tahami Amir Tahami Lilly Draney Katie Banfield
Jan. Jan. Jan. Jan. Jan. Jan.
$196.00 $210.00 $210.00 $224.00 $224.00 $210.00
A B A A B A
FRIDAY 10:15-11:45am noon-1pm 5:30-6:15pm
Fairfax City • Arlington Rappahannock 703-525-YOGA (9642) www.sunandmoonstudio.com
10
9 9 9 9 9 9 9 9
8 8 8 8 8 8
Room
DIRECTIONS TO STUDIOS
FAIRFAX STUDIO –WINTER 2005 JAN. 3-APRIL 10 (14 WEEKS) Room locations may change depending on enrollment. Time SUNDAY (No class 9:15-10:30am 10:45am-12:15pm 7-8pm
Class March 27) Level 1 Level 2-3 Meditation
Instructor
Starts
Fee
Amir/Asya Amir/Asya Erika Neil
Jan. 9 Jan. 9 Jan. 9
$195.00 $208.00 Donation
B B B
MONDAY 10-11:30am 10-11:15am noon-1pm 4:30-5:45pm 6-7:15pm 6-7:30pm 7:30-9pm 7:45-9:15pm
All Levels Level 1 All Levels Gentle Yoga Level 1 Level 2 Level 2 Level 3-4
Kelly Johnson Alexes Pereira Katie Banfield Rixie Dennison Rixie Dennison Diana Herskovitz Rixie Dennison Kelly Johnson
Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan.
3 3 3 3 3 3 3 3
$224.00 $210.00 $196.00 $210.00 $210.00 $224.00 $224.00 $224.00
B A B B B A B A
TUESDAY 10-11:15am 10:15-11:45am 1:00-2:30pm 4:30-6pm 6:15-7:45pm 6:15-7:30pm 8-9:15pmpm 7:45-8:45pm
Level 1 Level 4 Level 2 Level 2 Level 2 Vinyasa 1 Level 1 Pilates
Allegra Gulino JJ Gormley JJ Gormley Noralea Dalkin Rixie Dennison Michelle Renfield Rixie Dennison Zahra Sadry
Jan. Jan. Jan. Jan. Jan. Jan. Jan. Jan.
4 4 4 4 4 4 4 4
$210.00 $224.00 $224.00 $224.00 $224.00 $210.00 $210.00 $196.00
A B A A B A B A
Rixie Dennison Rixie Dennison
Jan. 5 Jan. 5
$224.00 $196.00
A B
1 -1:45pm 1:15-2:45 pm 6-7:30pm 6-7:30pm 7:45-9pm 7:45-9:15pm
Level 2 Pranayama/ Meditation Yoga for Tots Level 1-2 Level 2 Level 3 Level 1 Level 2
Cynthia Maltenfort Sarah Kashdan Cindy Kahn Pat Pao Cindy Kahn Pat Pao
Jan. Jan. Jan. Jan. Jan. Jan.
5 5 5 5 5 5
$154.00 $224.00 $224.00 $224.00 $210.00 $224.00
A B A B A B
THURSDAY 10:00-11:30am 10:15-11:30am 6:15-7:45pm 6-7:15pm 7:30-8:45pm 8-9:15pm
Level 2-3 Level 1 Level 2 Vinyasa 1 Prenatal Level 1
Judith Lyon Carol Herring Audra Monk Michelle Renfield Sarah Kashdan Audra Monk
Jan. Jan. Jan. Jan. Jan. Jan.
6 6 6 6 6 6
$224.00 $210.00 $224.00 $210.00 $210.00 $210.00
B A B A A B
FRIDAY 10-11:30am 10:15-11:45pm 11:45-1:15pm
Level 1-2 Level 2-3 Yoga for Recovery
Cindy Kahn Rixie Dennison K Johnson/ N Dalkin
Jan. 7 Jan. 7 Jan. 7
$224.00 $224.00 $224.00
A B A
SATURDAY 9-10:30am 10-11am 11:15-12:15pm 10:45am-noon
Level 2 Pilates Level 2 Pilates Level 1 Level 1
Andrea Kiss Zahra Sadry Zahra Sadry A Kiss/S Kasdan
Jan. Jan. Jan. Jan.
$224.00 $196.00 $196.00 $210.00
B A A B
WEDNESDAY 10:15-11:45am 12:00-1:00pm
8 8 8 8
Room
ARLINGTON STUDIO 3811 Lee Highway Arlington, VA 22207 From Rt. 66 heading East: Take Exit 72 (Spout Run/Lee Hwy). Turn left onto Lee Hwy. Continue on Lee Hwy until you reach your 3rd light. Turn right onto N. Pollard. The studio is on Lee Highway on the right in a small strip of stores. From GW Parkway/Alexandria: Take the Spout Run Exit (left exit) off GW Parkway. Turn right onto Lee Hwy. Continue on Lee Hwy and at the fourth light turn right onto N. Pollard. Park in lot on your right. The studio will be on Lee Highway in a small strip of stores. FAIRFAX CITY STUDIO 9998 Main Street, Fairfax VA 22031 From Rt. 29/211 take 236 East (Main Street). Pass downtown Fairfax City. We're located on the left in Main Street Plaza. From I495 take Rt. 236 West (Little River Turnpike). Little River Turnpike turns into Main Street. We're located on the right in Main Street Plaza. From Rt. 123 take Rt. 236 East (Main Street). We're located on the left in Main Street Plaza. RAPPAHANNOCK STUDIO Classes are held at the Belle Meade Inn. For directions see their website at www.bellemeadeinn.com or call Mary O'Meara at 540-825-1215.
RAPPAHANNOCK STUDIO WINTER 2005 JAN. 3-APRIL10 (14 WEEKS) Please call Mary O’Meara for information or see the Web site. Mary O’Meara:540.825.1215 or maryomeara@earthlink.net. Rappahannock classes are $10 per class for registered students and $12 for drop ins. MONDAY 10:30am-noon
All Levels
Mary/Susan
WEDNESDAY 5:45-7:15pm
All Levels
Mary/Susan
FRIDAY 10am:30-noon
All Levels
JJ Gormley
Jan. 3
Jan. 5
Jan. 7
$140.00
$140.00
$140.00
11
Registration Information
Registration Information To register, please read all of our policy information before filling out the registration form below. If you have any questions, please call the studio at (703) 525-9642. We accept beginners or new students at any time throughout the session as long as space is available in your class choice. If you are joining the session late, your tuition will be prorated based on the Fee chart below. Students new to our studio receive their first class free and may prorate their tuition for the remainder of the session. We accept Visa, Mastercard, Discover, checks or Cash. We do not accept registrations by phone. A $20 fee will be charged for checks returned to Sun & Moon. If you fax in a credit card registration, please do not mail a copy – you may be charged twice. Sorry, we do not confirm registrations. We will call only if the class you requested is full. Fees Registered Students Class Length 45 minutes 1 hour 1 hour 15 min 1 hour 30 min 1 hour 45 min 2 hours
Two classes/wk=15% Three classes/wk=20% Four classes/wk=30% (maximum discount) Make-ups If you miss a class, you may make it up in any other yoga class within the current session. Classes cancelled due to inclement weather may be made up during the session. Call the studio or visit our website to find out if your class has been cancelled. (For your safety, when making up classes we ask that you stay at the same or lower level yoga class.) You do not need to call ahead to do a make-up. Make-ups may also be done at the Health Advantage Yoga Center, Willow Street Yoga Center or Boundless Yoga Studio under our reciprocity agreement and at any of the three Sun & Moon Studios. Also, at our affiliated Sun & Moon Studio in Edisto, SC.
Prorate fee per class* $11 $14 $15 $16 $17 $18
Drop-ins A Drop-in is a student not currently registered, wishing to take a single class or a current student wishing to take an additional class. Drop-ins are permitted only if space is available, so please call first. You may come to a class that is full, but you will need to wait until class begins to see if you can take the place of a “no show” that day. Drop-in fees are under Fees on this page.
*To receive the prorated fee, you must pay for minimum of 6 classes.
Refund Policy Please fill out a Refund Request form at the front desk. The date the written request is received rather than the last class attended is the criterion for determining refunds. A $30 non-refundable administration fee is deducted from all tuitions. After 1st class, all tuition less the $30 registration fee. After second class, 75% of tuition. After third class, 50%. After fourth, 25%. No refunds after fifth class. Refunds are given by check and may take up to six weeks.
Drop-ins/Non-registered Students Class Length Less than 1 hour More than 1 hour
Fee per class $15 $20
Arlington students send payment and registration to: 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax City students send payment and registration to: 9998 Main Street, Fairfax, VA 22031 Fax: 703-934-9481 Rappahannack students, mail to P.O. Box 348, Sperryville,, VA 22740 Register Early Registrations are taken on a first-come, first-served basis. Please register early to avoid disappointment. Discounts (Only one discount applies.) Discounts apply only at the time of registration. 15% discount for 12
seniors (55+ yrs), full-time college students and teachers. 10% family discount (two or more people from the same family registering together). Please use a separate form for each person registering. The following discounts are for students taking more than one class and apply only to the same person taking more than one course, not two people registering together.
Class size/location Minimum number of students for a class is 8. Classroom location may change depending on enrollment. What to wear Comfortable clothes such as shorts, footless tights or leggings with a T-shirt or leotard. Please do not wear baggy sweats or pants (inhibits the teacher’s ability to spot misalignments). Please remove shoes before entering the yoga rooms. We have men and women’s changing areas. No heavy perfume/cologne or noisy jewelry please. Please leave cell phone and valuables locked in your car. Sun & Moon Yoga Studio, Ltd. reserves the right to dismiss (with or without a refund) any student who disrupts the harmony of the class and/or studio environment.
Arlington Studio 3811 Lee Highway, Arlington, VA 22207 Fairfax City Studio 9998 Main Street, Fairfax, VA 22031 Rappahannock Studio P.O. Box 348, Sperryville, VA 22740 703-525-YOGA (9642) www.sunandmoonstudio.com
PRINTED ON RECYCLED PAPER
NEW STUDENTS TO SUN & MOON RECEIVE 10% OFF WINTER SESSION WITH THIS COUPON
Registration - Winter 2005 Please read the registration information below. One form per person please. Name ________________________________________________________________ Date______/________/______ By affixing my initials here, I declare myself to be responsible for my own health and safety while participating in class: _______
Address _______________________________________________________________________________________________________ City________________________________________________ State ___________________ Zip_______________________________ Phone (day) _________________________________________ (evening) ________________________________________________ Email _________________________________________________________________________________________________________ Electronic (e-mail) ■
IMPORTANT! How would you prefer to receive the newsletter? Class
Day
Time
Start Date
Print ■
Teacher
Both ■
Location
Cost
■ Arlington ■ Fairfax ■ Rappahannock ■ Arlington ■ Fairfax ■ Rappahannock
■
Visa
■
MC
■
Disc#_____________________________________________
Amount Due $________
(for fax-ins only)
Exp. Date _____/_______
Discount
$________
Signature _____________________________________________________
Total Due
$________
Please make checks payable to Sun & Moon for full amount and drop off or mail to: Arlington students, mail to 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax students, mail to 9998 Main St., Fairfax VA 22031 Fax: 703-934-9481 Rappahannock students, mail to P.O. Box 348, Sperryville, VA 22740 Office Use: ■ Cash Reg. ■ CC Proc. Date rec’d _________________
■
Reg. Book Circle: V/MC/Disc/CA/CK# _____________
Please cut along dotted line
Check discount ■ 55+ ■ Family ■ Full-time Student ■ Multiple Classes ■ First Class Free ■ Other __________
PR_______GC$______INI______ Database by_________________
3811 Lee Highway, Arlington, VA 22207
PERMIT NO. 3905 SUBURBAN MD
PAID
PRSRT STD US POSTAGE