Sun & Moon Yoga Studio 2007 Summer Newsletter

Summer 2007

breathe. stretch. relax. repeat.

Tuning In by Amir

Mark Twain once said “I’ve experienced many terrible things in my life, a few of which actually happened.” What I like about this quote is the obvious implication that what we fear most invariably doesn’t happen. In order to survive, our mind is always “on” — we’re programmed to scan our inner and outer worlds for potential threats to our well-being — both real and imagined. Because of our mind’s incessant chatter and worry, we even begin to anticipate threats and dangers that don’t even exist.

There are many modern day stressors that trigger our fear cycle on a daily basis. When this happens, we tend to perceive everything in our environment as a potential threat to our survival. We may even overreact to the slightest comment, our fear is exaggerated, and we see everything through the filter of possible danger and narrow our focus to those things that can harm us. In effect, this fear becomes the lens through which we view the world. When we are stuck in this mode, our heart is not open and our rational mind is disengaged. We lose the ability to relax and enjoy the moment, and instead live from crisis to crisis, with no relief in sight.

However, beneath all the “mind chatter” lies a quiet place, an inner voice, which allows us to move beyond our fears, beyond our anxieties and beyond our “mind chatter”. In order to consciously find our “inner voice”, we must learn to quiet our mind and quiet our body. By eliciting this relaxation response, we can tune in beyond the “mind chatter” and find the inner voice.

It’s all very well to say “Tune into your inner voice!”, but how do we do that? Here’s where our yoga helps us. We find a relaxing position, close our eyes and breathe naturally through our nose. Then we spend a little time acknowledging what it is we are currently afraid of. Using our wisdom, we understand that all these fears arise because of our deluded minds and negative perceptions. We envision these fears together with their actual causes (negative thoughts and actions) in the form of dense thick smoke, and we breathe them out. This smoke leaves our nostrils and disappears into thin air, where it completely disappears. As we inhale, we imagine we are breathing in pure, inspiring energy and fearlessness. We feel rejuvenated because our inner voice alerts us to get on with things and leave the things of past on the memory books of our brain, and the worries of the future in the hands of the universe.

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Happy Boating

By Allegra Gulino

Like many poses, Navasana, or boat pose seems simple, but to practice it safely requires adhering to several principals. One endearing aspect of yoga is that despite the huge array of asanas, the concepts and alignment cues remain consistent. Once you master basic alignment and have a regular practice, more poses become accessible. You can stay at the appropriate level for weeks, months or years, before advancing to the next. This gradual approach is key to the accessibility and therapeutic aspects of yoga.

To begin, sit on the floor with your knees bent and feet flat in front of you. Place your hands behind your thighs. The alignment cues for all seated poses apply; they are a neutral pelvis and tall spine. To familiarize yourself with these alignment principals, try this: inhale and pull your torso forward by bending your elbows.

Slide your shoulder blades down your back and squeeze them towards each other and gently tip your tailbone and head back. You are in a backbend. On the exhale, tuck your tailbone, round your back, spread your shoulder blades and rock back straightening your arms and tucking your chin. You are in a forward bend.

Continue this rowboat movement inhaling into the backbend and exhaling into the forward bend a few more breaths. Can you feel two bony knobs on the left and right sides of your pelvis? Those are your sit bones. Now still your upper body and keep moving your belly, low back and pelvis with the breath.

Search for where your weight is on the center of the sit bones. When you find the center stay there—this is a neutral pelvic position. Maintain that pelvic position, inhale and lengthen the crown of your head directly above the pelvis. If your shoulder blades crept up, exhale and relax them down the back.

This is a tall spine. A neutral pelvis and tall spine can feel like the pelvis is rooted to the earth, while the spine and top of the head balance directly over the center, expansive and light.

Stay in this position for a few breaths. You may feel muscles deep in your belly and low back working.

Release. For some of us, this exercise will be enough

for now. The following levels progress in difficulty, strength and endurance. You must be able to keep the pelvis neutral, spine tall and shoulder blades down under increasing duress to safely practice them. Take your time, be honest and make sure you can breathe comfortably throughout.

If you are ready for the next level, take your feet towards your pelvis. Then take your feet a couple inches off the ground with knees still bent, balancing on your sit bones. Do not be alarmed if you tip back.

Most people's torsos weigh more than their legs, thus the body tips back to settle onto its new pivot. If balancing while maintaining alignment comes nicely, remove your hands from under your thighs. Hold them palms up next to your shoulders like a shrug, while legs are the same. With the same arm position, raise the shins parallel to the floor, take the legs together and flex your feet. This is Ardha Navasana or half boat.

One more step! With legs together and feet flexed, straighten the legs, take your hands outside your knees palms down with arms straight. This is full Navasana.

Practicing any of these Navasana stages will strengthen your core, improve your self-confidence and gives a satisfying heat and vigor. A strong core is key to mastering many other poses such as plank, Chaturanga dandhasana, balancing poses and inversions.

Happy boating!

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Teacher Feature – Summer 2007 Meet Laura Dillon

Why do you chant in your classes?

Chanting goes to the very heart of yoga for me. The inner sound of chanting resonates in my heart and brings me peace. It enables me to remove the clutter from my mind and stay in the present moment. With luck at least one person in class will feel the same way.

Chanting is just one of the paths in yoga to bring about peace in body, mind and spirit. I encourage everyone to try it. Besides, for many people, the time to chant may be the only time they sing all week.

Tell us a little about your yoga history.

My studies in yoga began in the Sivananda tradition on Capitol Hill at the St. Mark’s Yoga Center in 1991.

The teacher who has influenced me the greatest is Neela Kantha. He taught me what it meant to work hard both physically and spiritually. When I asked a question he taught me how to look inside myself to find the answer. Sometimes, I felt it frustrating not to be just given an answer, but I always learned later the rewards of finding out myself.

In 1996 I began teaching yoga in Hanoi, Vietnam. I had been studying with a Vietnamese man. Many of my foreign friends wanted to also take the class.

Unfortunately, there wasn’t anyone teaching in English, so I was sort of appointed. Our classes were held in the Children’s Cultural Palace. That’s where I really learned how to block out outside sounds, including marching bands and tap dancers.

In November 1999, I returned to the DC area and found Sun and Moon. It was my first exposure to alignment, props and a truly serene studio. My oldest daughter was about 15 months and back then there was a cooperative daycare for children once a week in the basement. The studio was such a blessing. I met new people and had the privilege to study under JJ Gormley. I quickly joined the teacher training program because I felt JJ had so much knowledge to share with her students. I learned more about the philosophy, alignment and chakras than I ever had before.

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How has teaching yoga helped you?

The truth is I’m an introvert. I grew up in a large, loud family. To escape the noise I’ve always chosen hobbies that require only myself. I love to travel, read, hike, bike, rock climb and practice yoga. My first career was as a journalist. I was alone when I wrote and researched but I also had to go out and get the story. Teaching yoga is similar. It gets me out and about doing something but on a very personal level.

What does being a teacher mean to you?

I have the deepest respect for my teachers. If it weren’t for my teachers, I would not be who I am today.

I view teaching yoga as a duty. It’s a privileged duty and one I love, but I am there to serve the students. In return I get to experience the journey of yoga with so many people on a daily basis. Yoga is about bringing peace to the body, mind and spirit. The more I share what I know about yoga, the more peaceful I feel. So teaching is really a part of my yoga practice. As the old cliché goes, I learn as much from the students as they do from me.

I’ve accepted that I will learn only a small part of what there is to know about yoga. Now it’s my job to pass on that knowledge to others. And I hope the students will do the same.

What would you like your students to learn from you?

Acceptance. Acceptance of themselves and others.

It’s very hard to take life’s ups and downs without accepting gracefully where we are and who we are.

If we can accept ourselves then we can let the ego move out of our way and really be happy. In class I sometimes talk about body indifference. It’s only when we can accept our bodies without pride or humility that we can accept ourselves completely.

When we become proud of ourselves, intellectually or physically, we set ourselves up for failure when things change. And they always do.

If we can accept others, then our level of frustration will decrease immensely because we won’t see their action or lack of action as a fault or failing.

What do you like most about teaching yoga?

I really enjoy getting to know the students. The better I know them, the easier it is to share the journey of yoga. I like my classes to be fun, physically challenging and relaxing above anything else. I want the students to have a good time and walk away feeling great. If they are having a good time, I am as well.

What is the best piece of advice you have received from a teacher?

Many years ago my first teacher, a swami, used to tell me, “Practice makes better.” I thought the word “better” was much more accepting than the old adage “perfect.”

We can never be perfect no matter how hard we try.

And believe me, in my early years of asana practice, I tried hard. When we think we have perfected a pose, something changes. Whether the change happens physically, spiritually or physiologically, our poses change as well, which means they could not have been perfect in the first place.

About five years ago, I was teaching my daughter a pose. She was complaining how hard it was for her. I used my teacher’s phrase, “Practice makes better.”

Her response: “Mommy, I’m not good enough already?” Such moments teach me that a child of

three can sometimes be much wiser than a swami.

From then on I changed the phrase to “Practice makes easier.” Whether I am practicing my breathing techniques, a particular pose, meditating or just trying to be a better person/mother/wife/friend, this phrase rings the most true to me.

My swami also imparted the wisdom of body memory. He taught me that we don’t always need to be told what to do in class. If we listen to our bodies, then we will know which foot we are supposed to step back with or which way we are suppose to turn.

The more we practice, the more body memory we have to draw on, which is why once again, practice makes easier. Body memory also allows us to take yoga home and out of the studio. It allows the body to be a teacher.

What is your favorite pose?

I don’t have a favorite pose, but certainly my favorite vinyasa is the sun salutation. The series of poses lends itself to so many variations and allows the creative side of yoga to expand. I love how it salutes the sun, earth and all creatures. I also find the movements beneficial as the vinyasa incorporates backbends, forward bends, arm strengtheners, hip openers. The list goes on and on.

What book would you recommend to a student?

I have about 20 that I consider must-reads, but if I had to choose one, it would be The Yoga Sutras of Patanjali, translated by Swami Satchidananda. I would also recommend The Bhagavad Gita for Daily Living, presented by Eknath Easwaran, then TKV Desikachar’s Heart of Yoga, BKS Iyengar’s Light on Yoga, Jon Kabatt Zinn’s Wherever You Go There You Are, Erich Schiffman’s Moving Into Stillness, Anodeoa Judith’s Eastern Body, Western Mind, Thich Nhat Hanh’s Miracle of Mindfulness, and The Sivananda Companion to Yoga.

Okay, I chose one library instead. Happy reading.

Laura currently teaches level 1 and level 2/3, private students, and at Arlington’s schools.

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Upcoming Workshops

Day

Date

Time

Mon-Fri

7/2-7/6

9:30am-12:30pm

JULY

Loc

Kids Camp (No class 7/4)

Joyce Cmiel

7/4

7/17-7/19

12:30-3:30pm

Ffx

TweensYogaCamp

Fri

7/20

7:00-8:30pm

Ffx

Trance Dance

7/28

2-3:30pm

Arl

Free Class

Laura Harwood

Arl

DownDogDaysofSummer

Phyllis Haney

Mara Burk Rixie Dennison

Sat Sat

AUGUST Sat

7/21

1:00-4:00pm

Ffx

Teacher

Wed

Tues-Thurs

11:00am-1:00 pm

Arl

Workshop

Ffx

Exploring Core

“Your Personality, Practices & Spiritual Path”

8/4

2:00-4:00pm

2:00-3:30pm

Ffx

Mon

9/3

11:00am-1:00pm

Ffx

Exploring Partner Yoga

Thurs - Mon

9/6 - 9/10

12:00-6:00pm

Arl

Therapeutics

Sun

9/9

Sat SEPTEMBER

8/25

Free Class

Ffx See our website for workshop details and prices.

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Mara Burk

Cynthia Kerri Teresa Helene Neva

Julie Carvalho

Nancy Rowland

JJ Gormley Terry Brown

Doug Keller

Class Descriptions, Resources and Staff

Ashtanga: Synchronizes a set sequence of yoga postures, yogic breathing and the practice of mula and uddiyana bandhas (energy locks) to produce an internal heat.

The poses are done in rapid succession, making this a flowing and vigorous workout.

This class is not recommended for beginners.

Baby and Me: A special class, which supports the transition into motherhood. Using certain asana moms counter common physical issues created during infant care.

Yoga helps to create a steady and relaxed feeling in the new role of motherhood.

Interactive massage combined with developmental movement strengthens the mother/infant bond while facilitating infant motor development.

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.

*Level 3: Progress to advanced standing and seated poses and begin integrating inversions.

*Level 4: Intensify your strong asana practice by developing a deeper internal understanding of yoga. This class practices complicated asanas such as inversions, lotus, and deep backbends and students are expected to have a home practice.

All Levels: Appropriate for all students, this class introduces the basics and challenges more advanced students.

Level 5: The focus of this class is on meditation and philosophy for teachers and teacher trainees.

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.

Gentle: Introductory poses at a slow pace.

This class is ideal for beginning students and students with health concerns.

Integral Yoga: A holistic approach to yoga that incorporates a complete hatha routine combined with a deep relaxation, pranayama, chanting and a short meditation. A stress reducing, more inward approach to yoga. Appropriate for all levels.

Kids Yoga: A fun class for children to begin playing with yoga.

Meditation Group: A general survey and practice of various meditation philosophies and practices. Open to beginners and advanced students alike. No registration necessary.

Parent/Child: Practice yoga with your children ages 5-12 and have fun learning yoga together. This light-hearted class is designed to be playful and to help build motor coor-

dination, balance and strength. Yoga practice also helps children to reduce stress in their lives.

Pilates 1: This exercise system focuses on correct breathing, posture and core strengthening. No admittance after week three without permission of the instructor.

Pilates 2: The progression in this class is faster than in Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary.

Pranayama: Discover the different physical, mental, emotional and spiritual benefits that various yogic breathing techniques create.

Although breath work is the focus, basic yoga poses and movements matched to breathing are also included. This 25-minute class combines breathing techniques with gentle poses, ending with the meditative aspects of pranayama.

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.

Teens Yoga: For the adolescent yogi we offer teens class (age 13-18) focusing on a playful, yet disciplined practice of asana, pranayama and relaxation. Yoga can help stressed out young people to increase focus, self-esteem and personal awareness.

*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 Athletes: Targets the improvement of flexibility, balance and coordination. The focus of this class is on counteraction of muscle imbalances brought up by athletic training, restoration of healthy posture, and increased body awareness. No one is too inflexible to be in this class, beginners and “gym” athletes are welcome!

Yoga for People with Cancer/Yoga for Recovery: These slow paced classes 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.

Yoga for the Feet: Helps us to discover that we have lost connection with our feet and can transform our relationship with our feet.

Practicing barefoot, we develop a feel for the ground and our connection to the earth. This class will consist of Asanas (poses) to energize our feet, and to create a healthy foundation for our bodies. Rixie will teach the use of reflexology points on our feet to help heal our bodies. Each class will end with a self-foot massage that will surely

send you home with a new respect and love for your feet! (All Levels welcome.)

Yoga for 3rd-5th graders: This class is suitable for that special in between age from 9-12 no matter what their skill level. We will introduce poses to increase flexibility and strength, develop coordination and posture and learn how to relax.

Yoga on the Ball: A creative and unique approach to yoga. Yoga on the ball is meditation in motion. It allows you to engage core muscle groups while challenging your balance and spatial awareness. The practice will include strengthening poses with relaxation using both stretching and breathing exercises.

*These classes require completion of at least two sessions of the previous level and permission of the teacher before registering.

TEACHER BIOS For a listing of Sun and Moon teachers, please go to our website at www.sunandmoonstudio.com and click on “about sun & moon” and then “our teachers”.

VOLUNTEER STAFF We just couldn’t do it without these helpers.

Thank you all!!

Abhaya Schlesinger, Anne Meador, Annie Mechanic, Ashlee Richey, Ashley Brennan, Barb Lewis, Belkis Hazera, Carole Rodero, Cecile Klayton, Cheryl Beaver, Chris Nixon, Cressie DeRose, Cynthia Maltenfort, Deb Martin, Debbie Kidd, Debbie Wango, Deborah Gribbin, Debra Hanley, Desiree Garcia, Dia Pullen, Donna DeFrancis, Dru DeLong, Freya Arroyo, Gail Wood, Harriet Snope, Helene Hammer, Jackie Zovko, Jacquelyn King, Janie Moore, Jean Stuiale, Jill Curry, Jocelyn Staebler, Judy Ladd, Julie Carvalho, Kamala Mohammed, Kara Bowling, Kerri White, Kimberly Martin, Kimberly Phillips, Kristin Thorburn, Kristine Saltarelli, Lea Gaffen, Linda Becker, Lisa Gunther, Lisa Murphy, Lise Sajewski, Madeline Wiley, Mary Archer, Mary Blackwell, Mary Thomas, Melanie Mustone, Monika Kaiser, Netta Riley, Pauline Howard, Rachel Goldberg, Rebecca Ferree, Rita Bartolo, Sandra Kilburn, Sharon Safron, Steve Tiber, Theresa Esterlund, Theresa Prych, Trudi Olivetti, Yasi Nejat,Judy Horna, Kouroush Shahriari, Samantha Doak Volunteer at one of our studios in exchange for yoga classes! Shift availability varies.

Please check with the studio in which you’d like to volunteer. Call the studio at 703.525.9642.

STAFF: Lee Bory, Carol Confino, Noralea Dalkin, Arlene Greenfield, Susan Hennessy, Lynne Mavracic and Amir Tahami.

NEWSLETTER LAYOUT: Laura Symanski/Natsuko Design.

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Class Schedule

Time

SUNDAY

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 well-rounded

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!

9:00am-10:30am 9:00am-10:30am 10:45am-12:00pm 10:45am-12:15pm 5:00pm-6:30pm 6:00pm - 6:25pm 6:30pm-7:30pm

MONDAY 10:00am-11:15am 10:15am-11:45am 12:00pm-1:15pm 4:30pm-5:45pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm TUESDAY 10:15am-11:45am 10:15am-11:30am 12:00pm-1:30pm 12:00pm-1:15pm 4:30pm-6:00pm 4:45pm-6:00pm 6:15pm-7:45pm 6:15pm-7:30pm 8:00pm-9:15pm 8:00pm-9:30pm WEDNESDAY 7:00am-8:00am 9:30am-11:00am 9:30am-10:45am 11:45am-1:15pm 4:30pm-6:00pm 4:30pm-6:00pm 6:15pm-7:30pm 6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:30pm

THURSDAY 10:30am-12:00pm 10:30am-11:45am 12:00pm-1:15pm 12:30pm-2:00pm 3:00pm-4:00pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:30pm 8:00pm-9:30pm 8:00pm-9:30pm FRIDAY 10:00am-11:15am 10:15am-11:45am 12:00pm-1:00pm 1:15pm-2:15pm 4:30pm-5:45pm 6:30pm-8:00pm

breathe. stretch. relax. repeat.

Arlington • Fairfax City Rappahannock 703.525.YOGA (9642) www.sunandmoonstudio.com 8

SATURDAY 8:00am-9:00am 9:15am-10:15am 9:15am-10:30am 10:30am-12:00pm 10:45am-12:15pm 12:15pm-1:45pm

ARLINGTON STUDIO • Summer 2007 • July 7–August 31 (8 weeks) Class

Instructor

Start Date

Fee

Studio

All Levels Level 2/3 Level 1 All Levels Level 2 Pranayama Meditation

Enid/Phyllis Laura/Kathleen Enid/Phyllis Carol Stehl Deborah McKay Beth/Phyllis Various teachers

08-Jul 08-Jul 08-Jul 08-Jul 08-Jul 08-Jul 08-Jul

$120 $120 $112 $120 $120 Donation Donation

A B A B A B B

Level 1 Level 2 Gentle Level 1 Level 2/3 Level 4 Level 2 Vinyasa Level 1/2 Level 1

Judith Lyon Asya Haikin Asya Haikin Karin Caffi Jackie Shaffer Alex Levin Amir Allegra Gulino Amir

09-Jul 09-Jul 09-Jul 09-Jul 09-Jul 09-Jul 09-Jul 09-Jul 09-Jul

$112 $120 $112 $112 $120 $120 $120 $120 $112

A B A B A B A B A

Level 2 Level 1 Level 3 Pilates All Levels Level 2 Level 1 Level 2 Level 1 Level 1 Level 2/3

Annie Moyer Judith Lyon Annie Moyer Krisi Frazee Jackie Shaffer April Scripps Jackie/Laureen Laura/Laureen Asya Haikin Laura/Laureen

10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul

$120 $112 $120 $112 $120 $112 $120 $112 $112 $120

A B A B B A B A A B

All Levels Level 2 Level 1 Level 5 Level 2/3 Vinyasa All Levels Level 1 Level 2 Level 1/2 Level 3

Pauline Howard Jackie Shaffer Pauline Howard Jackie Shaffer Annie Moyer Alexes Pereira Jackie Shaffer Andrea Kiss Heather Humphrey Amir

11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul

$104 $120 $112 $120 $120 $120 $112 $120 $120 $120

A A B B A B B A A B

Level 2 Level 1 Pilates All Levels Level 2/3 Gentle Level 2 Level 2/4 Level 1 All Levels Ashtanga/Vinyasa

Alex Levin Annie Moyer Krisi Frazee Judith Lyon Pauline Howard April Scripps Suzanne Morgan Maureen Vasquez Becky Pfordresher Mike Ricker

12-Jul 12-Jul 12-Jul 12-Jul 12-Jul 12-Jul 12-Jul 12-Jul 12-Jul 12-Jul

$120 $112 $112 $120 $104 $120 $120 $112 $120 $120

B A A B A A A B A B

Level 1 Level 2/3 Vinyasa Level 1 Baby & Me Gentle Prenatal

Laura/Kathleen Jackie Shaffer Allegra Gulino Allegra Gulino Pauline Howard Maureen/Beth

13-Jul 13-Jul 13-Jul 13-Jul 13-Jul 13-Jul

$112 $120 $104 $104 $112 $120

B A A A B B

Pilates Level 1/2 Pilates Level 1 Level 1/2 All Levels Level 2/3 Prenatal

Nirinjan Devi Nirinjan Devi Amir Suzanne/Allegra Amir Allegra Gulino

07-Jul 07-Jul 07-Jul 07-Jul 07-Jul 07-Jul

$104 $104 $112 $120 $120 $120

A B A B A B

Time

SUNDAY 9:15-10:30am 10:45-12:15pm 3-4:15pm 5-6:15pm 5:45-6:45pm 7-8pm

FAIRFAX STUDIO - Summer 2007 • July 7–August 31 (8 weeks) Class Instructor Start Date Fee

Studio

Level 1 Level 2/3 Level 1 Prenatal Yoga for Teens Meditation

Amir/Asya Amir/Asya Carol Confino Vicki Christian Cynthia Maltenfort Jon Waterman

8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul

$112 $120 $112 $112 $104 Donation

9-10:15am 10-11:30am 11:45-12:45pm 4:30-5:45pm 6-7:15pm 6:15-7:45pm 7:30-9pm 8-9:15pm

Level 1 All Levels Gentle Yoga for the Feet Level 1 Level 2/3 Level 2 Level 1

Pauline/Cynthia Carol Confino Carol Confino Rixie Dennison Rixie Dennison Vicki Christian Frank Wooldridge Vicki Christian

9-Jul 9-Jul 9-Jul 23-Jul 9-Jul 9-Jul 9-Jul 9-Jul

$112 $120 $104 $84 (6 wks) $112 $120 $120 $112

A B B B B A B A

7-8:00am 10-11:30am 11am-12:30pm 11:45am-12:45pm 4:30-6:00pm 6:15-7:45pm 6:15-7:30pm 7:45-9:00pm 8-9:15pm

All Levels Level 2/3 Level 4 Yoga on the Ball Level 2 Level 2 Vinyasa 1 Vinyasa 2 Level 1

Mara Burk Noralea Dalkin Alex Levin Noralea Dalkin Rixie Dennison Rixie Dennison Tanya Zimmerli Tanya Zimmerli Phyllis Haney

10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul

$104 $120 $120 $104 $120 $120 $112 $112 $112

B B A B B B A A B

9-10:15am 9-10:30am 12-1pm 3:45-4:30pm

Cynthia Maltenfort Pauline/Cynthia Carol Confino

Cynthia Maltenfort Cynthia Maltenfort Noralea Dalkin Carol Confino Pat Pao Carol Confino

11-Jul 11-Jul 11-Jul

$112 $120 $104

B A A

4:45 - 5:45 pm 4:15-5:45pm 6-7:30pm 6:15-8:15pm 7:45-9pm

Level 1/2 All Levels Level 1/2 Yoga for 3rd-5th graders Teens Yoga Gentle Yoga Level 2 Level 3 and up Level 1

7-8am 10-11:30am 10:15-11:45am 6-7:30pm 6-7:00pm

All Levels Level 3 Level 1/2 Level 2/3 Parent/Child

Mara Burk Judith/Noralea Carol Confino Allegra/Pauline Teresa Buckley

12-Jul 12-Jul 12-Jul 12-Jul 12-Jul

Mara Burk

13-Jul

11:45-1:15pm

All Levels Yoga for 3rd-5th graders Yoga for Recovery

Teresa Buckley 13-Jul Noralea D/Cynthia M. 13-Jul

$120 $120

A B

8-9am 9:15-10:45am 9:15-10:45am 11am-12:15 pm 11am-12:30pm

Pilates Level 1/2 Level 3 Level 2 Level 1 Vinyasa II

Carolyn Amundson Andrea Kiss Annette/Frank Annette/Frank Kerri White

7-Jul 7-Jul 7-Jul 7-Jul 7-Jul

$104 $120 $120 $112 $120

A B A B A

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

7:45-9pm 7:15-8:45pm

FRIDAY

10-11:30am 10:15-11:45am

SATURDAY

MONDAY 9:30-11am

Prenatal All Levels

Allegra Gulino Audra Monk

11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul

12-Jul 12-Jul

$80 $104 $120 $120 $160 $112

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 Hwy. 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 Hwy. 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.

$104 $120 $120 $120 $112

B B A A

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.

$112 $120

($80 2nd child)

B A B

$120

B

RAPPAHANNOCK STUDIO • Summer 2007 • July 7–August 31 (8 weeks) Please call Mary O’Meara for information or see the website.

Mary O’Meara: 540.825.1215 or maryomeara@earthlink.net.

Mary/Kit

9-Jul

$80

6-7:30pm

All Levels

Mary/Janice

11-Jul

$80

9:30-11am

All Levels

Kit/Janice

13-Jul

$80

FRIDAY

ARLINGTON STUDIO 3811 Lee Highway Arlington, VA 22207

A A B A B A

All Levels

WEDNESDAY

B B B B A B

DIRECTIONS TO STUDIOS

Rappahannock classes are $10 per class for registered students and $12 for drop ins.

RAPPAHANNOCK STUDIO P.O. Box 348 Sperryville, VA 22740

While this schedule is current as of the printing, there may be changes prior to and after the start of the Spring session.

Please check our website at www.sundandmoonstudio.com for the most up to date information.

9

Registration Information

REGISTRATION INFORMATION To register, please read all of our policy information before filling out the registration form on the following page. If you have any questions, please call the studio at (703) 525YOGA (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, partial session registration is available (see below). Drop-in and single class registration is available at our normal single class rate. Local students that are considering registering for classes may take a trial class without charge to determine if Sun and Moon is the right studio for them (ask our staff for terms and information).

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 call to confirm registrations. However, we will call if the class you requested is full.

FEES Full Session Registration Sun and Moon classes are offered weekly on a seasonal session basis (usually 14 weeks, fewer in summer). We are a school of yoga with our classes structured to provide a wellrounded curriculum over an entire session. Prices for a Full Session Registration represent a discount off our regular Single Class rate and are listed on our class schedule.

Single Class/Drop-ins Sun and Moon allows students who are not registered in a Full Session to attend classes on a Single Class/Drop-in basis.

The following are our Single Class Rates: • Classes 1 hour or less: $15 • Classes over 1 hour: $18

Partial Registration For students that start mid-session or can not attend a full session, we offer students the option to register for a Partial Session. The single class rate applies if the number of classes is less than six. The following Partial Registration rates apply if the student registers for 6 or more classes: • 45 minutes = $12 • 1 hour = $14 • 1 hour 15 min = $15 • 1 hour 30 min = $16 • 2 hours = $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

Rappahannock students send payment and registration to: P.O. Box 348, Sperryville, VA 22740 Fax: 703-934-9481

10

REGISTER EARLY Registrations are taken on a first-come, first-served basis.

Please register early to avoid disappointment.

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; however, you should tell teachers that you are taking their class as a make-up for your regular class. Make-ups may also be done at the Health Advantage Yoga Center or Boundless Yoga Studio under our reciprocity agreement and at any of the three Sun & Moon Studios.

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. Please inform the teacher that you are taking the class as a drop-in.

REFUND POLICY You must fill out a Refund Request form. The forms are available 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 week one, all tuition less the $30 registration fee is refunded.

• After week two, 75% of tuition less the $30 registration fee is refunded.

• After week 3, 50% of tuition less the $30 registration fee is refunded.

• After week 4, 25% of tuition less the $30 registration fee is refunded.

No refunds are given after the fifth class. Refunds are made by check and may take up to six weeks.

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 (this 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

DISCOUNT POLICY Sun and Moon offers a ten-dollar ($10.00) discount to students registering for the full session if • students are sixty (60) years of age or • students are registering for two (2) or more classes

We have a Work Exchange Program for those who wish to trade work at the studio for yoga classes.

Students may also apply for financial aid for assistance in paying for their classes.

Please cut along dotted line

Registration – Summer 2007

breathe. stretch. relax. repeat.

One form per person please.

Name _______________________________________________________________________________

Date _______/_______/_______

Address ___________________________________________________________________________________________________________________________ City ______________________________________________________ State ___________________________________ Zip ___________________________ Phone (day) _________________________________ (evening) __________________________________ (cell) __________________________________

Email _____________________________________________________________________________________________________________________________

How did you hear about Sun & Moon Studio? _______________________________________________________________________________________ By signing here, I declare myself to be responsible for my own health and safety while participating in class. ___________________________________________________________________________ Class

Day

Time

Start Date

Teacher

Location ■ Arlington ■ Fairfax ■ Rappahannock

Cost

■ Arlington ■ Fairfax

■ Rappahannock

Check box to indicate discount. ($10.00): Senior (60 years or older) ■ Multiple Classes ■

TOTAL DUE

For mail in or Faxed registrations only: ■ Visa ■ MC ■ Disc# _________________________________________ Exp. Date ______ /______

Signature __________________________________________________________________

Please make payment to Sun & Moon for full amount. You may drop off, fax 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 Fax: 703-934-9481

Office Use: ■ Reg. Book ■ Cash Reg. ■ CC Proc. Circle: V/MC/Disc/CA/CK# __________PR________GC$________NAME_____________ Date rec’d _______________ Database by__________________________ 11

YOGA SUMMER CAMP

This day camp experience is suitable for children no matter what their physical abilities are. We will introduce poses to increase flexibility and strength, develop coordination and posture and learn how to relax and release energy in a safe way.

Our curriculum will include yoga, mindful walking to a neighboring park, crafts, snacks, creativity and fun. We will emphasize the noncompetitive nature of yoga and have time for reflection and gratitude, all in a fun, safe and nurturing environment. The instructors hope the skills learned will carry over into their daily lives.

A snack will be provided.

For more details: call 703-525-YOGA (9642) or visit www.sunandmoonstudio.com

September 3 Exploring Partner Yoga July 20 Trance Dance

July Kids Camps (see flyer)

Yoga Workshops!!!

Please check our website at www.sunandmoonstudio.com for worskhop details and registration information.

3811 Lee Highway, Arlington, VA 22207

breathe. stretch. relax. repeat.

Merrifield VA Permit #6445

PAID

Prsrt Std U.S. Postage