Summer 2008
breathe. stretch. relax. repeat.
Good Pain v. Bad Pain by Amir
Our yoga practice tells us as much about our approach to life as it does about our physical capability. When we observe our approach to pain in yoga, we can see how we approach pain, discomfort, hardship, and disappointment in our daily life. As in life, there are a lot of things we do in yoga that are new to our body, and it’s common for these new challenges to cause us pain. The key is to know the difference between good pain and bad pain. There is a big difference between the two — they can draw a fine line between expanding your edge and creating an injury. Good pain is not so much pain, but more of a “comfortable discomfort” as you stretch or flex your muscles. You will feel it flow in intensity depending on how far you push yourself. These kinds of aches indicate good movement.
Bad pain is usually a specific, sharp “electric” pain striking in your body — it will usually be very clear to you. It will hit instantly, and will likely disappear when you stop the movement causing it. Bad pain by and large indicates that you are not in the pose correctly or are aggravating a previous injury. This is not a good thing, and not something you should push through.
If you are having trouble figuring out which type of pain you are having, listen to your breath. If your breathing is short or constrained, it’s a sign that you are either overworking or ignoring an important warning that your body is sending you. The key is to breathe freely and maintain peace during uncomfortable sensations.
The learning is in the pain. While your breath is your first line of defense, the message in pain is the second. Pain is the body’s real feedback — it’s the body’s way of saying that it’s not comfortable with the pose we’re holding or that we’ve gone too far. But should we practice to avoid pain completely? The short answer is: No. Pain keeps us motivated to learn some very hard lessons that we would otherwise give up on very quickly. We should tune into our body’s messages — regardless of whether we are dealing with an injury or just stretching muscle, the real learning is in the pain. Learning from the pain does not mean that you should battle against it by pushing deeper into a pose before you are ready. Instead, be curious and listen to your body and face the challenge of overcoming pain, rather than run from it. Keep a clear mind, bring awareness to your body and explore the source of your pain. If your muscles are wrestling with the pose — relax them. Check your alignment, if it’s off — correct it. Explore where the resistance is most apparent. Find ways to reduce the pain by investigating different adjustments and relaxing into them. Lengthen and slow your breath to clear you mind, and relax deeper into the pose. Yoga’s first principle — ahimsa — teaches us about non-harming. Do not harm your body by trying to “tough out” bad pain. But don’t be a wimp either — we need to confront the limits of our body’s ability to improve our practice and receive all the benefits that yoga offers. Pain is part of life, but suffering is optional.
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Me, Practice and Community by Alex Levin
I stopped flirting with yoga and got serious with it when I realized how comfortable it made me feel in my own skin. For this bit of contentment and understanding, I keep practicing. Too often, I’m operating from a shaky platform of self-doubt and self-criticism, which makes anything outside my own skin feel like the enemy. In too many situations, it feels like I have to prove, defend or protect vulnerable little me. I’m left tense and spent. Am I so weak? Is the universe such an unfriendly place? Fear relentlessly convinces us that we are separate and insufficient. Fragmented, we shut off from the flow of our vitality, feeling life as constant struggle. Our challenge is to cultivate the opposite reaction. Our yoga practice is to keep a relaxed, wide-open perspective instead of forcing preconceived notions on the ever-new moment. It is to hold a sense of wonder and curiosity rather than winding our thinking too tightly around any form, whether it’s a thing, concept or being. The “I” in my own skin is in relation to all that is outside my skin. Crepe myrtles, air, buildings, planet Mercury, you the reader, my husband, carrots, my mom. There is me, and then there is other. But in yoga practice I find that I am not a closed system, not really “inside my skin,” but rather I am in continuum with my environment, with every part of the universe around me. I lift my arms overhead and sense my body — a body built from nutrients I can trace back to plants, soil, water, sun. As my thoughts pause to attend to breath moving with and through my body, I know this is not just “my” breath, but the air we share. The thoughts I claim
and my myriad experiences — of joy, confusion, despair, hope — are all, in fact, shared. I could never own all their parts within the confines of my skin. In this light, the relation of me to “other” is not so scary, but instead feels like an exciting yet easy conduit of ideas and possibilities; of creativity. Above I refer to tension as an undesirable force, but in itself it is neither good nor bad. Feeling the tension of our contracting muscles while holding a long warrior-2 pose; in a momentary balance in handstand; in anger or creativity we need to express; in desire to be fulfilled; we find that all parts of us are vital, given the right space and focus. Practicing within the obvious support of our yoga community we can learn to remember more frequently to breathe beyond our skin, so to speak, and relax into the movement of prana, the life force. Then, even in situations where the universe appears less than friendly, we will find ourselves letting go of the tendency to defensively isolate ourselves and instead knowing we are strong and complete as part of the vast harmony and unity that Is. And, feel good in our own skin.
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A Healthy Twist by Allegra Gulino
I had a background in gymnastics when I first approached yoga, so I was familiar with backbends, forward bends, hand/headstands, and balancing poses. My body knew generally what to do in these poses, and I had the foundation of comfort, although sometimes not with safe alignment. Twists were a completely new experience for me. I remember a lot of wincing and gasping as I experienced intense and unfamiliar sensations in my back and torso during my first twists. Therefore, I had a strong dislike for them for my first couple of years. They caused physical and emotional struggle each time I tried. If this sounds like you, take heart. There is hope to transform your experience of twists into something refreshing, just as they are for me now. Reading one article may be a lantern in the dark, however, but at least give this a try.
My first problem with twists was poor attitude, which I suspect is the case for many. I reached and stretched too far, tuning out repeated directions to breathe or relax in my quest for ego validation. I was looking for that familiar feeling of ease and vigor I was so used to. It seemed unacceptable that oooh, aaaah (audience applause) poses came easily while a simple twist stymied me. Maybe you also are active and competitive, used to feeling competent in your movements or sports of choice. The bigger the pride, the bigger it falls, when we are confronted with the new. Let’s say this together, shall we? Yoga is not a competition. Once competitiveness enters your practice, it is no longer yoga but an ego builder — moving in the opposite direction. Now let’s be gentle on ourselves and as curious as children in our approach.
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Have blocks available and lie on your back with your knees bent and feet on the ground. Take a couple of long slow breaths to tune into your body. When ready, open your arms wide into a “T” formation on the ground, and on an exhale, bring your knees towards your belly with your legs together. Keeping your legs together, softly begin to sway your knees and hips to the left and right like a pendulum. Inhale in the center and exhale to each side, gradually increasing the distance the knees travel to each
side. Enjoy this. When ready, next time your knees travel towards your left, see if you can lay them on the ground. If this feels too deep, put a block under your knees. Your face and breath are relaxed the whole time. Gradually with your breath, slide your knees more underneath your left armpit. Keep the right shoulder releasing towards the ground and top hip sliding away from your head, which keeps the spine long. If you are still comfortable, try straightening the top leg and maybe hooking the big toe with your left hand. If that’s easy, then straighten the bottom leg also, keeping the top hip away from your head, legs stacked and feet flexed.
When you are ready, bend the knees under the left armpit and on an exhale bring your knees back towards your belly. Do some gentle pendulum sways before taking your legs towards the right side. Repeat the directions above. This side may be different, so keep your curiosity up and remember, no competition… When done with the second side, do more pendulum sways to release the back. Next, practice some gentle tucks and arches on your back to even out the spine. It’s best not to end any practice with a twist, because the twist may resonate in your body afterwards, causing misalignments. Instead end your practice with a symmetrical pose. Also when practicing twists always twist to the right first, as it’s best for the digestive system. On your back, this means the legs go to the left first, but from upright positions, the torso spirals to the right first. When practiced well, twists can give a wonderful wringing out for the organs, muscles, circulatory and lymph systems and spinal discs, as well as increasing lung capacity. Allow your ego to dissolve as you relax deeper into a healthy twist.
Teacher Feature Meet Alfia Khaibullina
When and how did you start your yoga practice?
I lived in Kazakhstan during Soviet times. We did not have yoga studios or yoga instructors. The information about yoga was very scarce. At one point yoga was considered “ideologically alien” and was essentially banned. Later, the restrictions were relaxed and some information started coming through. I was a total geek at school and one of my favorite magazines was the popular “Science and Life”. In 1980 it featured a series of six articles written by a certain Mr. Voronin about yoga, which included pose descriptions, when and how they were to be performed, etc. I started practicing yoga, always looking forward to the next issue of the magazine.
Since then some of the poses stayed with me, although it was not a regular practice. But I was eager to seize the first opportunity to find a teacher and to start practicing regularly. In the summer of 2000, I came for the first time into a real yoga class. My first teacher was Alexandra (Zan) Spaith Evans. And what a wonderful teacher she is! I think I was lucky. I plunged into yoga with all my enthusiasm and soon was doing it daily and just could not satisfy my thirst for more knowledge. As a result, I enrolled in Sun&Moon’s teacher training program, and completed it last year.
How did yoga affect your life?
Deeply. It would not be an exaggeration to say that it saved me. I started my yoga practice eight years ago, at my peak weight of 203 pounds, in poor health, both physical and emotional. I tried desperately to lose weight, but could do little since physical
exertion caused me to have asthma attacks, and the challenges and stresses of graduate school were not conducive to my efforts to lose weight.
I remember vividly my first yoga class. I was the oldest and the fattest person there. I could not do either a table pose or down dog, because both of my wrists were agonizingly sore. I have come a long way from that summer. I finished a yoga teacher certification program, lost 30 lbs, decreased the body fat by 8% and regained my health. Though there is still a need to lose another 20 lbs, I am in the best physical shape of my life. I am practicing a 90minute Mysore-style Ashtanga routine six days a week, and I feel great.
While the physical aspects of the changes in my life are more obvious, the changes in my psyche are more profound. My meditation practice increased the clarity of my mind and brought me a sense of general well-being. I still get stressed out from time to time, but now I have tools at my disposal to fight it. You are a scientist and a yoga teacher. Do these two parts of your life interact in any way?
I finished a PhD program in Neuroscience at George Washington University in 2003. Since then I was working at the NIH in cancer research, and, the last two years, in the pain research. During my studies at GWU I had intensive training in biochemistry, physiology, cell biology, gross anatomy, and, of course, neurobiology. This knowledge of a human body is useful in my yoga teaching. Yoga for a while had an ambivalent presence in my research. Eight limbs of yoga teach us a lot, and one of them, ahimsa (non-
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Teacher Feature continued from page 5
violence) was the one that was in direct contradiction with my studies involving animals. This made me feel unsettled for a long time, and made me think long and hard. On one of the annual meetings of the Society for Neuroscience, Dalai Lama addressed the question. He said that it is the intention that really counts. If the intention of research is elimination of the existing pain, but not advancement of a career or satisfaction of curiosity, the use of animals is acceptable, as long as we treat them with utmost compassion. What is the style of your teaching? What kind of students do your classes attract?
I teach two classes — an all levels class and a vinyasa class. All levels class is a more mellow style, with lots of emphasis on pranayama. Asana practice in this class is anatomically structured. We concentrate on a particular area of the body and explore the effects the asanas have on it. Vinyasa class is different. It is challenging and physically demanding. We practice a lot of inversions and arm balances in addition to many vinyasas (breath-linked asana sequences). My students in this class have substantial yoga experience and are looking for ways to bring challenge and excitement into their home practice.
What is in your view the major difference between people who practice yoga and people who do not?
I think the major difference is not in the openness of the bodies, strength and even the peace of mind, though all these differences also count. I think it is in the vastly increased awareness of our bodies. I will never forget the story one of my friends told me about a woman who practiced yoga for a long time and once noticed strange sensation in her abdomen while she was lying on a belly bolster. She followed up on the sensation and the doctors discovered she had ovarian cancer. Because of her awareness of what was a normal and “not normal” feeling in her body, the cancer (which is notoriously difficult to diagnose early) was caught in time for a successful treatment. While I do not know how accurate this story is, I can easily believe the possibility of something like that happening. That is why I always stress the importance of “listening to one’s body” both in my classes and in my own practice.
Special Events and Workshops Day
JULY Mon-Fri Sat Sun Sat
AUGUST Mon-Fri
Mon-Thurs
Date
Time
Loc
Workshop
Teacher
7/7-7/11
7:00-7:45am
1:00-4:00pm 1:00-3:00pm 12:30-6:30pm
Arl
Ffx Arl Arl
45x5: Daily Sunrise Sampler
Rotating Teachers Julie Carvalho Allegra Gulino Alex Levin and Jackie Shaffer
8/4-8/8
7:00-7:45am
Arl
45x5: Daily Sunrise Sampler
Rotating Teachers Annie Moyer and Beth Fedman
Flyer Coming
Ffx
Weekend with Doug Keller
Doug Keller
7/12 7/13 7/26
8/25-8/28
Looking Forward to Fall SEPTEMBER 9/19-9/21 Fri-Sun
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1:00-4:00pm
Arl
Telling Your Story How to Teach Prenatal Yoga Introduction to Ayurveda
Yoga Camp for Kids (ages 5-12)
Class Descriptions, Resources and Staff
Level 1: Provides a basic introduction to yoga breathing, postures, and relaxation. Intended for beginners with no previous experience, or those looking for a gentle and basic ongoing practice. This class can be joined at any time during the session.
Level 2: Refines the basics and provides more detailed alignment instructions and breath work.
*Level 3: Teaches more advanced standing and seated poses, pranayama, and begins integrating inversions, deeper backbends, and meditation techniques. *Level 4: Intensifies an already-strong asana practice by developing a deeper internal and energetic understanding of yoga. Inversions, arm balances, wheel and lotus poses are included, as well as advanced pranayama and meditation. Students are expected to have a home practice.
All Levels: Includes the basics as well as options for deeper practice. Appropriate for all students. Level 5: Focuses on meditation and philosophy. Intended for advanced practitioners, teachers and teacher trainees.
Combination Classes: (i.e. Level 1/2) For the student who is comfortable in the lower level, but interested in exploring the next level. Gentle: Includes basic poses at a slow pace. Ideal for beginning students and/or 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.
Flow & Focus Advanced Practice: An active and rigorous exploration of your postures, breathing and meditation. For Level 3 and above.
Kids and Toddlers: We will play and work with poses to increase flexibility and strength, develop coordination and posture, and explore relaxation and stress reduction tools. Yoga stories and/or visualizations will be presented in each class. 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 coordination, 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 third week 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.
Pre-Natal Yoga: An all-levels course which supports and empowers expectant mothers. Teaches ways to ease aches and pains, make the body comfortable during pregnancy, and use the breath to calm and steady the mind.
Middle and High Schoolers: A playful yet disciplined practice of asana, pranayama and relaxation, intended to help reduce stress and promote strength, self-esteem, focus, balance, and positive body images.
Post-Natal: A “Mommy and Me” class with infants welcome until they are crawling. We will focus on toning, stretching and strengthening the post natal body and work with poses that include the baby. Relaxation and breath work will help re-energize and rejuvenate the new mom.
*Vinyasa 1: A fast-paced, challenging practice that builds stamina and strength through a series of flowing poses. Students should be comfortable coming quickly into standing poses with good alignment and should be practicing at Level 2 or above. Appropriate for beginning Ashtanga-style and power yoga practitioners. *Vinyasa 2: Adds more advanced poses and challenging transitions to the fast, flowing pace of Vinyasa 1. Open to Level 3+ students or students comfortable with a Vinyasa 1 practice who are ready to expand their focus and core strength. Appropriate for experienced Ashtangastyle and power yoga practitioners. Yoga Energies: Explore chakras, vayus, marma points and other subtle energies in postures, breathing and meditation.
Yoga for Recovery: A slow paced class which combines yogic breathing, deep relaxation, and gentle movement to
restore strength, range of motion and vitality. The practice will be modified for individual needs. *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&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, Alison Bauer, Alyson Lipsky, Andrew Clark, Angela Robb, Anne Burnell, Anne Meador, Ashley Brennan, Barb Lewis, Belkis Hazera, Benedicte Monroe, Carol Murphy, Carole Rodero, Cheryl Beaver, Chris Mendelson, Connie Donaghy, Cori Brown, Corinne Krill, Cynthia Maltenfort, Dante Deen, Deb Martin, Debbie Kidd, Debra Hanley, Harriet Snope, Helene Hammer, Jackie Zovko, Jacquelyn King, Jana Ebermann, Jane Jeffers, Janice Price, Jill Curry, Jodi Branch, Joni Carluzzo, Judy Ladd, Julie Carvalho, Kamala Mohammed, Kathleen Thompson, Kathryn Douglas, Kathy Byman, Katie Middleton, Kristin Libby, Kristin Thorburn, Laura McGurn, Linda Becker, Lisa Gunther, Lisa Murphy, Lise Sajewski, Madeline Wiley, Mary Blackwell, Mary Pat Miller, Mary Thomas, Melanie Mustone, Monica Kaiser, Patricia Rostkowski, Princess Bracey, Ronnie D, Sandra Kilburn, Sharon Safron, Shirley Lock, Shobha Shagal, Stephanie Engelhardt, Susan Fox Hirschmann, Susan Hennessy, Sylvia Carpenter, Thea Bertoni, Theresa Drake, Theresa Esterlund, Tom Wanat, Treacy Moore, Trudi Olivetti, Yvonne McGhee 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, Anne Meador, Annie Moyer and Amir Tahami. NEWSLETTER LAYOUT: Laura Symanski/ Natsuko Design.
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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 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.
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breathe. stretch. relax. repeat.
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Arlington • Fairfax City 703.525.YOGA (9642) www.sunandmoonstudio.com
Time
ARLINGTON STUDIO • Summer July 5-Aug. 29 (8 weeks)
All Levels Yoga Energies Level 1 Level 2 Vinyasa Meditation
Instructor
Enid Kassner Alex/Jackie Enid Kassner Deborah McKay Alfia Khaibullina Various teachers
Start Date 6-Jul 6-Jul 6-Jul 6-Jul 6-Jul 6-Jul
$120.00 $120.00 $112.00 $120.00 $120.00 Donation
Andrea Kiss Judith Lyon Asya Haikin Asya Haikin Karin Caffi Jackie Shaffer
7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul
$104.00 $112.00 $120.00 $112.00 $112.00 $120.00
$120.00 $120.00 $120.00 $112.00
A A B A B A
6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm
All Levels Level 1 Level 2 Gentle Level 1 Level 2/3 Flow & Focus Advanced Practice Level 2 Vinyasa 1/2 Level 1
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 7:30pm-8:45pm 8:00pm-9:15pm 8:00pm-9:30pm
Level 2 Level 1 Level 3 Pilates All Levels Level 2/3 Level 1 Level 2 Level 1 Gentle Level 1 Level 2/3
Annie Moyer Judith Lyon Annie Moyer Frankie Park-Stryke Jackie Shaffer April Scripps Jackie Shaffer Laura Dillon Asya Haikin Heather/Carol Laura Dillon
8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul
$120.00 $112.00 $120.00 $112.00 $120.00 $112.00 $120.00 $112.00 $112.00 $112.00 $120.00
A B A B A B B A C B A
WEDNESDAY 6:30am-7:30am 9:30am-11:00am 9:30am-10:45am 11:45am-1:15pm 4:30pm-6:00pm 6:15pm-7:30pm 6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:30pm
All Levels Level 2 Level 1 Level 5/Meditation All Levels Level 1 Level 2 Level 1/2 Level 3
Pauline Howard Jackie Shaffer Laura Dillon Various Teachers Suzanne/Faith Jackie Shaffer Andrea Kiss Heather/Maureen Amir
9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul
$104.00 $120.00 $112.00 Donation $120.00 $112.00 $120.00 $120.00 $120.00
A A B A B B A A B
THURSDAY 10:30am-12:00pm 10:30am-11:45am 3:00pm-4:00pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:30pm 7:45pm-9:15pm 8:00pm-9:30pm
Level 2 Level 1 Gentle Level 4 Level 2/4 Level 1 Integral Yoga Vinyasa 2
Alex Levin Annie Moyer Pauline Howard Alex Levin Suzanne/Alfia Anne Jablonski Yvonne Leifert Mike Ricker
10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul
$120.00 $112.00 $104.00 $120.00 $120.00 $112.00 $120.00 $120.00
B A A A A B B A
FRIDAY 6:15am-7:15am 9:30am-10:45am 10:15am-11:45am 11:00am-12:30am 4:30pm-5:45pm 6:30pm-8:00pm 6:30pm-7:45pm
All Levels Level 1 Level 2/3 Level 2 Gentle Prenatal All Levels
Pauline Howard Laura Dillon Jackie Shaffer Laura Dillon Pauline Howard Maureen/Beth E. Alfia Khaibullina
11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul
$104.00 $112.00 $120.00 $120.00 $112.00 $120.00 $112.00
A B A B B A B
SATURDAY 8:00am-9:00am 9:15am-10:15am 9:15am-10:30am 10:45am-12:15pm 10:45am-12:15pm 12:30pm-2:00pm
Pilates Level 1/2 Pilates Level 1 Level 1/2 Level 2/3 Vinyasa Prenatal
Nirinjan Devi Nirinjan Devi Amir Amir Allegra Gulino Allegra Gulino
5-Jul 5-Jul 5-Jul 5-Jul 5-Jul 5-Jul
$104.00 $104.00 $112.00 $120.00 $120.00 $120.00
A B A A B B
SUNDAY 9:00am-10:30am 9:00am-10:30am 10:45am-12:00pm 10:45am-12:15pm 4:45pm-6:15pm 6:30pm-7:30pm MONDAY 6:45am-7:45am 10:00am-11:15am 10:15am-11:45am 12:00pm-1:15pm 4:30pm-5:45pm 4:30pm-6:00pm 6:15pm-7:45pm
Class
Alex Levin Amir Carol Stehl Amir
Fee
Studio A B A B B B
B A B A
FAIRFAX STUDIO • Summer July 5-Aug. 29 (8 weeks) Time SUNDAY 9:00am-10:00am 9:15am-10:30am 10:45am-12:15pm 3:00pm-4:15pm 5:00pm-6:15pm 5:45-6:45pm
Class
Instructor
Start Date
Fee
Pilates/Yoga Level 1 Level 2/3 Level 1 Prenatal High Schoolers
Carolyn Amundson Amir/Asya Amir/Asya Carol Confino Vicki Christian
(Parents optional)
6-Jul 6-Jul
$104.00 $112.00 $120.00 $112.00 $112.00
Meditation
Cynthia Maltenfort Jon Waterman
6-Jul 6-Jul 6-Jul 6-Jul 6-Jul
$104.00 Donation
A B
MONDAY 10:15am-11:45am 12:00pm-1:00pm 1:30pm-2:00pm 4:30pm-6:00pm 6:15pm-7:30pm 6:15pm-7:45pm 7:45pm-9:15pm 8:00pm-9:15pm
All Levels Gentle K-3 All Levels Level 1 Level 2/3 Level 2 Level 1/2
Carol Confino Carol Confino Cynthia Maltenfort Rixie Dennison Rixie Dennison Vicki Christian Frank Wooldridge Vicki Christian
7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul
$120.00 $104.00 $80.00 $120.00 $112.00 $120.00 $120.00 $112.00
B B B B B A B A
TUESDAY 7:00am-8:00am 10:15am-11:15am 10:30am-12:00pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm
All Levels Pilates All Levels Level 2 All Levels Vinyasa 2 Level 2/3 Level 1
Cynthia Lim Suze Auda Noralea Dalkin Rixie Dennison Rixie Dennison Tanya Zimmerli Suze Auda Phyllis Haney
8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul
$104.00 $104.00 $120.00 $120.00 $120.00 $120.00 $120.00 $112.00
B A A B B A A B
WEDNESDAY 9:00am-10:15am 10:00am-11:30am 12:00-1:00pm 4:30pm-5:45pm 4:30pm-6:00pm 6:00pm-8:00pm 6:30pm-8:00pm 8:15pm-9:30pm
Level 1 All Levels Level 1/2 Level 1 Gentle Yoga Level 3 and up Level 2 Level 1
Cynthia Maltenfort Pauline Tait Carol Confino Teresa Buckley Noralea Dalkin Pat Pao Carol Confino Carol Confino
9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul
$112.00 $120.00 $104.00 $112.00 $120.00 $160.00 $120.00 $112.00
A B A B A B A B
THURSDAY 7:00am-8:00am 10:00am-11:30am 10:00am-11:30pm 1:15pm-1:45pm 2:00pm-2:30pm 6:15pm-7:30pm 6:00pm-7:15pm 7:45pm-9:00pm 7:30pm-9:00pm
All Levels Level 2/3 Level 1/2 Kids 4-9 Toddlers (3-6 yrs.) Level 1 Vinyasa 1/2 Prenatal All Levels
Cynthia Lim Judith/Noralea Carol Confino Cynthia Maltenfort Cynthia Maltenfort Anand Bhatt Audra Monk Allegra Gulino Audra Monk
10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul
$104.00 $120.00 $120.00 $80.00 $80.00 $112.00 $112.00 $112.00 $120.00
B B A B B A B A B
FRIDAY 10:00am-11:30am 11:45am-1:15pm 11:45am-1:15pm
All Levels Level 2 Yoga for Recovery
Noralea Dalkin Suze Auda Noralea/Cynthia
11-Jul 11-Jul 11-Jul
$120.00 $120.00 $120.00
B A B
SATURDAY 8:45am-10:45am 9:15am-10:45am 11:00am-12:00pm 11:00am-12:15pm
Level 3 Level 2 Pilates Level 1
Andrea Kiss Annette/Phyllis Carolyn Amundson Annette/Phyllis
5-Jul 5-Jul 5-Jul 5-Jul
$160.00 $120.00 $104.00 $112.00
B A A B
7:00pm-8:00pm
Studio A B B B B
DIRECTIONS TO STUDIOS 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 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.
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.
While this schedule is current as of the printing, there may be changes prior to and after the start of the session. Please check our website at www.sundandmoonstudio.com for the most up to date information.
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General Information and Fees
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 who are considering registering for classes may take a trial class without charge to determine if Sun&Moon is the right studio for them (ask our staff for terms and information). We accept Visa, Mastercard, Discover, checks or cash.
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&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 well-rounded 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&Moon allows students who are not registered for 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 1-1 1/2 hours: $18 • Classes 2 hours: $21
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. Arlington send payment and registration to: 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax City send payment and registration to: 9998 Main Street, Fairfax, VA 22031 Fax: 703-934-9481
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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 two Sun&Moon Studios.
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 three, 50% of tuition less the $30 registration fee is refunded. • After week four, 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 703-525-YOGA (9642) www.sunandmoonstudio.com PRINTED ON RECYCLED PAPER
Online Registration go to: www.sunandmoonstudio.com DISCOUNT POLICY Sun&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 lines
Registration – Summer 2008
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
Cost
■ Fairfax
■ Arlington ■ Fairfax
Check box to indicate discount. ($10.00): Senior (60 years or older) ■ Multiple Classes ■
TOTAL DUE
For mail in or Faxed registrations only: ■ Visa ■ MC ■ Disc# _________________________________________ Exp. Date ______ /______
Signature __________________________________________________________________
Please make payment to Sun&Moon for full amount. You may drop off, fax or mail to: Arlington students, mail to 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax students, mail to 9998 Main St., Fairfax, VA 22031 Fax: 703-934-9481
Office Use: ■ Reg. Book ■ Cash Reg. ■ CC Proc. Circle: V/MC/Disc/CA/CK# __________PR________GC$________NAME_____________ Date rec’d _______________ Database by__________________________
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Prsrt Std U.S. Postage
PAID
Merrifield VA Permit #6445
breathe. stretch. relax. repeat. 3811 Lee Highway, Arlington, VA 22207
Yoga Workshops!!! Please check our website at www.sunandmoonstudio.com for worskhop details and registration information. Be sure to register early to avoid disappointment. Workshops fill quickly. July 7–11 and August 4–8 45x5: Daily Sunrise Sampler July 26 Introduction to Ayurveda
Check Out Our Improvements
If you haven't been to Arlington lately, be sure to stop by. Beautiful and environmentally conscious, the space has been transformed magnificently. • new cork flooring in the yoga rooms — soft and resilient, cork is an all-natural product harvested from the bark of the tree which renegerates itself
• all new mats from Lululemon — made out of an environmentally green material called TPE (Thermal Plastic Elastomer) which contains no latex, PVC, or rubber, and uses no toxic chemicals in production. • new cork blocks
• sisal carpet in the hallways — natural material which wakes up all the acupressure points on the soles of your feet as you walk • new soothing paint colors in rich, earthy tones
Yoga Camp for Kids Summer 2008
Mark your calendar for kids camp fun this summer, in two locations with several weeks to choose from: Arlington:
Mon-Thurs 6/23-6/26, 1-4pm, ages 5-12 Mon-Thurs 6/30-7/3, 9:30am-12:30pm, ages 5-12
Mon-Thurs 8/25-8/28, 1-4pm, ages 5-12 Fairfax:
Wed-Fri 6/25-6/27, 1-4pm, ages 5-9
Mon-Thurs 6/30-7/3, 1-4pm, ages 10-15 For more information, visit www.sunandmoonstudio.com.