Fall 2011
If It’s Not Fun... by Amir
Years ago, I went on a cruise vacation by myself. I love beaches and vacations, but as I prepared for the trip, I worried that I would be lonely, stuck on a big boat, and potentially have a horrible week. And if I was going to allow this worry into my head, why shouldn’t I just spend my vacation at home and avoid the hassle? Then I remembered an old adage that has often come in handy. “If it's not fun, you're not doing it right.” I decided that the worst-case scenario on this vacation was that I would sit in the sun, far from the daily grind, reading books. If I didn’t have a good time with that, it would be a problem of my own creation. Many times we begrudge doing a task that we know needs to get done, usually because we think it’s hard or takes discipline. We may have the best of intentions, but it’s easy to become consumed by all the drudgery we associate with ‘work.’ By nature, people want fun, not strict obedience and dullness. However, the trick is fairly simple: figure out what needs to be done, and figure out what is fun. Then find the place where the two areas overlap and you’re on your way. Our yoga asana practice is a perfect playground for learning how to bring a sense of fun into our tasks. If a pose is difficult or causes discomfort, we tend to avoid it. However, we can choose to play with that pose – approach it with a sense of curiosity and wonder – and find out what exactly makes it difficult, break it down, and find ways to change and enjoy it. If a fold strains the low back, we can play with bending knees or folding with half effort. We can pretend, thereby changing our own perceptions about ourselves in the pose. If we are weak, we can pretend to be strong. If we are tight, we can pretend to be flexible. Having fun not only sets your mood to a more productive mode, it makes what could seem like an eternity pass by more quickly. Energy flows better, which equals less pain, better health, and creativity. When we practice, we can let the mind take different shapes, just like the body. We can play with breath. And we get better at doing this all throughout the day. Like finding new perspective in ordinary things, such as putting away the laundry, preparing meals, and commuting to and from work. If we stay focused on the idea that we’re not doing something to accomplish any particular goal, but rather, to be happy here and now in the present moment, we’ll find a completely different perspective. The point is this: it all starts right up in your head. photo by Christie Zepeda
2
Voices from the Path by our students
The Heart Can Sing
Things I Never Thought I Could Do
Five years ago at the end of a yoga class, the instructor invited us to sit and practice a form of chanting called Kirtan.
After many years of once-a-week yoga classes, I finally took the advice of my instructor, Alex Levin, to start a home practice. Alex had always encouraged this, but I always found excuses why I couldn’t do it: no time, no space, I’d never remember the poses, etc. Then, a few months ago, I decided to give it a try.
To me, chanting meant three rounds of Om, but this was more like singing. And it was fun. After a few moments, though, a strong surge of energy ran through my body, nearly knocking me over. I was overcome with emotion, a mix of joy and longing and bewilderment. I was pretty sick that day, having just been diagnosed with an photo by Christie Zepeda autoimmune disorder. I went to class for some gentle exercise, but, instead, seemed to have had an intense spiritual experience. I bought a CD and continued to chant. I had no idea what the words meant, but the practice fed me, so I began to seek out workshops to learn more. Five years later, I now know that Kirtan is a form of bhakti, or devotional yoga, a well-known and powerful heart opener. I can vouch for that aspect! Oh, and that autoimmune disease? After five years of chanting, my symptoms have completely disappeared. Nowadays, my favorite way to chant is with others. In the last few months, I’ve organized a Kirtan group at Sun & Moon to practice chanting together. Our first few sessions have been great. We meet at the Arlington studio at 5:30 pm on the third Saturday of each month, from September to June. Please join us – but be careful! This powerful practice may very well burst your heart wide open. -- Raima Larter
I got up early, started with a sun salute, then just “listened to what my body wanted to do.” I finished and felt impressed that I’d just done at least 15 minutes of my own yoga, but when I looked at the clock, I realized I had been practicing for 45 minutes, and I felt great! One of my other excuses for not trying this sooner was the knowledge that if I were ever going to do this, it would have to be first thing in the morning. This created the fear that I would get too hungry by delaying my bowl of oatmeal. Not a problem, as it turned out. My appetite and my breakfast turned out to be perfectly timed. Doing my home practice several times a week for some months now has made a big difference in my life. I can feel an improvement in my balance, posture and core strength; and I feel calmer and more centered. I like having the option to take my time and “fine tune” a pose rather than going right to the next one. I also enjoy the morning practice because it’s quiet and there are no distractions. And – maybe because I arranged it before breakfast – I have lost several pounds. While this will never take the place of my regular class, I can highly recommend the benefits of a home practice. -- Sue Walker
Welcome to our new quarterly feature. We are excited to share stories from our students about how and why yoga matters. If you have a “Voice” that you’d be willing to share with our community, please email it in about 200 words, with a high resolution photo if you have one, to voices@ sunandmoonstudio.com. 3
Dolphin: A Pose by Any Other Name by Enid Kassner
Can it really be a yoga pose if it doesn’t have a Sanskrit name? My answer is a resounding “Yes!” I believe that yoga is not a shape, but the state of mind with which we practice. Focused attention, self-acceptance, and integration of breath and movement will bring the spirit of yoga into your practice – even if the posture doesn’t have a Sanskrit name. photo by Greg Embree
Dolphin pose is a powerful way to strengthen the upper body and prepare the shoulders for more advanced postures, such as headstand and forearm balance. Even though the dolphin lives in the ocean and the dog on land, I consider dolphin a “cousin” of downward-facing dog, as many of the body mechanics are similar. Start on all fours and bring your elbows onto the floor, directly underneath your shoulders. Interlace your fingers making a small “horseshoe.” Keep your elbows shoulder-width apart, as they may try to slide out to the sides. Inch your knees back, curl your sit bones up toward the ceiling, and lengthen your spine, just as you would for downward dog. The next step is the linchpin to the entire posture: firmly draw your shoulder blades toward each other as though you were trying to crack a walnut between them. Work to maintain this action throughout the pose. Lift your knees off the floor, keeping them bent as you continue to lengthen your spine. Your head should be in line with your spine and off the floor. Breathe, and with each exhalation, try to stretch the spine a bit longer. Remember those shoulder blades…keep them actively drawing toward each 4
other on your back. Stretch along your armpits, as you form a single line from elbows to sit bones. The sensation probably will be intense, but never stay in a painful position. Bring your knees back to the floor and rest in child’s pose. Now for some variations. If you are comfortable in the basic dolphin pose, you can begin to straighten your knees a bit more and drop your heels toward the floor, but not at the expense of tucking your pelvis under. You want to maintain a long lower back. Try experimenting with how close or far you place your feet from your elbows. To add movement to the pose, try the dolphin “pushup.” Begin to bring your head forward as you move your torso more parallel to the floor. You will need to engage your abdominal muscles to support your lower back. You are in control of how far forward you come: maybe a few inches, maybe until you are hovering parallel to the floor. Draw in your belly and lift your hips to return to the original dolphin. Once may be enough, or you may choose to move between the two variations several times: inhaling as you come forward, exhaling as you return to dolphin. Come out and take a few breaths in savasana: you’ve earned it!
Teacher Feature Meet Michelle Provenzano What is your yoga background? My first yoga class was in a candlelit apartment in Washington, D.C. at age fifteen. We took our shoes off, lay on our backs with legs raised, and did lots of belly contracting -- “breath of fire.” Years later, I took yoga at the campus gym when cycling and smoking cigarettes did not relieve graduate school stresses. During artist residencies in Japan and the Netherlands, I copied poses from books in my studio. I progressed to Iyengar, thinking that I needed discipline, migrated toward the heart-melting sweetness of Anusara, and finally found “home” at OM in New York City. OM, Cyndi Lee’s Vinyasa with alignment attention and a Buddhist mindfulness of not-too-tight, not-too-loose, is where I teacher trained. I began meditation courses at the Shambhala Center and the Interdependence Project. Sun & Moon gifted me the brilliance of Erich Schiffmann. By God, what a loving soul! So, from playing around to the analytical - “Don’t fart, it’s Iyengar!” all the way through to Sun & Moon, I have found my new “home.” But, how did you find Sun & Moon? In January, no longer able to afford living in New York, I moved to Virginia to regroup and live with family. The day I arrived, my aunt handed me a scrap of paper penned with Sun & Moon’s address by a woman whom she works with who touts the studio. Alex welcomed me first along with several of her students! Their warmth and immediate acceptance impressed me, as did Amir, who refused my extended hand insisting on barrel-hugging, and Annie, who offered me a class seconds after we shared indiscreet teenage mischief. Awesome! These are my people! Why do you think hands-on assisting is an important part of your teaching? Being hands-on is an excellent way to impress safe alignment and express compassion. I am also a big fan of verbal cues, having students touch their own bodies and partnering. I also understand and respect boundaries when students prefer not to be touched. My own experience being assisted has led to greater self-acceptance. It takes courage to accept help. What would you like your students to learn? 1. You are gorgeous! 2. You already have all the wisdom you need. 3. I teach what I am also working on. Describe a challenging circumstance when yoga came in handy. As much as I would love to wax on about how yoga has helped me realize ambitious projects or cope with devastating loss, it is the everyday witness of preparing food, commuting, and people interaction that inspire my commitment. The realization that pedestrian moments nourish has been hardy and revelatory. Before yoga? Drawing from life was my first real practice. Responding to what is in front of you with eyes, hand, and pen on paper takes the same focused concentration and awareness as meditation. My high school art teacher, Oroon Barnes, encouraged me to go to the community college on Saturdays to draw nude models. With zero instruction on anatomy, I learned to self-direct my efforts freely and fearlessly. Even when nothing else made any sense, drawing was and continues to be a refuge. Best revelation while on the mat? Christie Clark suggests that the quest for self-improvement is a form of self-aggression. After embracing this idea, my penchant for visiting the self-help section in bookstores was quashed for life, and replaced by an attraction to Buddhism. I really woke up to the idea that we are entirely responsible for our own actions, that we can pony up and not play victim, and we can put kindness to work with what we have. What do you do when your students are resting in savasana? Make sure everyone looks supported and restful, send loving kindness to each student, consider my next meal, return to my breath… photos by Christie Zepeda 5
ARLINGTON STUDIO FALL 2011 (14 WEEKS)
DIRECTIONS TO ARLINGTON 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 the third 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 is on Lee Hwy. on the right in a small strip of stores.
First Class Free!
If you have never taken a class at our studio, we would like you to try a class on us. We hope that if Sun & Moon is the right studio for you that you'll sign up for one of our many offerings. You may want to give this coupon to a friend. Bring this coupon to the studio for your first class. This offer is valid one time to local residents who have never attended class at Sun & Moon.
Arlington Fairfax City 703.525.YOGA (9642) www.sunandmoonstudio.com 6
TUES SEPT 6 - SUN DEC 18 (closed for Thanksgiving Tues 11/22 - Sun 11/27) Day/Time
Class
Instructor
MONDAY 10:00am-11:15am 10:15am-11:45am 12:00pm-1:15pm 12:15pm-1:30pm 4:00pm-5:15pm 4:00pm-4:45pm 4:30pm-6:00pm 5:00pm-6:00pm 5:30pm-6:30pm 6:15pm-7:45pm 6:15pm-7:45pm 6:45pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm
Level 1 Level 2 Gentle Meditation Level 1 Middle Schoolers (no class 10/10) Level 2/3 High Schoolers (no class 10/10) Mat Pilates 1 Level 3/4 Level 2 Mat Pilates 1/2 Vinyasa 1/2 Level 1
Judith Lyon Asya Haikin Asya Haikin Jackie Shaffer Karin Caffi Annie Moyer Jackie Shaffer Annie Moyer Danielle Ring Alex Levin Amir Danielle Ring Suzanne Morgan Amir
Start Date Fee
12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept 12-Sept
Studio
$210.00 $210.00 $210.00 Donation $210.00 $169.00 $210.00 $169.00 $182.00 $210.00 $210.00 $182.00 $210.00 $210.00
A B A B B C A C B C A B B A
TUESDAY (closed 11/22) 6:30am-7:30am Kripalu-Inspired 10:00am-11:15am Level 1 10:15am-11:45am Level 2 11:30am-12:30pm Feldenkrais 12:00pm-1:30pm Level 3 4:30pm-6:00pm Level 2/3 4:30pm-5:45pm Level 1 6:15pm-7:45pm Level 2 6:15pm-7:30pm Level 1 7:30pm-8:45pm Gentle 7:45pm-9:15pm Level 2/3 8:00pm-9:15pm Level 1
Jane Phelan Judith Lyon Annie Moyer Madeline Helbraun Annie Moyer Jackie Shaffer Tanja Szabo Jackie Shaffer Suzanne Morgan Asya Haikin Laura Dillon Alex Levin
6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep
$182.00 $210.00 $210.00 $182.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00
A B A B A A B A B C B A
WEDNESDAY (closed 11/23) 6:30am-7:30am All Levels 9:30am-11:00am Level 2 9:30am-11:00am Vinyasa All Levels 11:15am-12:30pm Level 1 11:30am-12:45pm Moms & Babies 4:00pm-5:15pm Gentle 4:30pm-6:00pm Level 2/3 6:15pm-7:30pm Level 1 6:15pm-7:45pm Level 2 8:00pm-9:15pm Level 1 8:00pm-9:30pm Level 2
Charlotte Raich Jackie Shaffer Kristin Heinz Jackie Shaffer Jane Phelan Gere Riley Annie Moyer Jackie Shaffer Annie Moyer Tiffany Leeson Roger Panetta
7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep
$182.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00
A A B A B B A B A A B
THURSDAY (closed 11/24) 6:30am-7:30am All Levels 9:30am-10:15am Toddlers Together
Michelle Provenzano Paula Levin-Alcorn
8-Sep 8-Sep
$182.00 $182 per child;
A A
Alex Levin Annie Moyer Tarey Lea Carol Stehl Heidi Panetta Rotating Senior Faculty Faith Halter Kristin/Suzanne
8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep
$210.00 $210.00 $182.00 $210.00 $210.00 $210.00 $210.00 $210.00
B A A A B C A B
Jane Phelan Jackie Shaffer Judith Lyon Jackie Shaffer Pauline/Faith Maureen/Beth E. Alfia Khaibullina
9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep
$210.00 $210.00 $210.00 Donation $210.00 $210.00 $210.00
B A B A B A B
Nirinjan Devi Nirinjan Devi Amir Amir Kristin Heinz Pauline Howard
10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep
$182.00 $182.00 $210.00 $210.00 $210.00 $210.00
B B A A B B
Enid Kassner Alex/Jackie Enid Kassner Anne Jablonski Alfia Khaibullina Jane & Garrett Phelan
11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept
$210.00 $210.00 $210.00 $210.00 $210.00 Donation
A B A B B B
(16 mos. To 3 yrs w/caregiver)
10:30am-12:00pm Level 2 10:30am-11:45am Level 1 4:30pm-5:15pm Kids (ages 5 to 11) 6:00pm-7:30pm All Levels 6:30pm-7:45pm Level 1 7:00pm-8:30pm Advanced Asana 7:45pm-9:15pm Level 2 8:00pm-9:30pm Vinyasa 2 FRIDAY (closed 11/25) 9:30am-10:45am Level 1 10:15am-11:45am Level 2 11:00am-12:30pm Level 3 11:45am-12:30pm Meditation 4:30pm-5:45pm Gentle 6:30pm-8:00pm Prenatal 6:30pm-8:00pm All Levels SATURDAY (closed 11/26) 8:00am-9:00am Mat Pilates 1/2 9:15am-10:15am Mat Pilates 1 9:15am-10:30am Level 1 10:45am-12:15pm Level 2 10:45am-12:15pm Vinyasa All Levels 12:30pm-2:00pm Prenatal SUNDAY (closed 11/27) 9:00am-10:30am All Levels 9:15am-10:45am Level 3 10:45am-12:00pm Level 1 11:00am-12:30pm Level 2 4:45pm-6:15pm Vinyasa 2 6:30pm-7:30pm Meditation
20% sibling discount
FAIRFAX STUDIO FALL 2011 (14 WEEKS)
TUES SEPT 6 - SUN DEC 18 (closed for Thanksgiving Tues 11/22 - Sun 11/27) Day/Time
Class
Instructor
MONDAY 9:30am-10:45am 10:15am-11:45am 11:00am-12:30pm 12:00pm-1:15pm 3:30pm-4:30pm
Level 1 All Levels Level 2 Gentle Kids (ages 5 to 11)
Corinne Krill Carol Confino Corinne Krill Carol Confino Cynthia Maltenfort
12-Sept 12-Sept 12-Sept 12-Sept 12-Sept
Vicki Christian Carole Rodero Cynthia Maltenfort Cynthia Maltenfort Vicki Christian Dena Jensen Vicki Christian Deb Hertz
12-Sept 12-Sept 12-Sept 31-Oct 12-Sept 12-Sept 12-Sept 12-Sept
3:30pm-4:30pm All Levels 4:45pm-6:00pm Level 1 4:45pm-5:45pm Yoga on the Ball 4:45pm-5:45pm Yoga on the Ball 6:00pm-7:30pm Level 3 6:15pm-7:45pm Level 2 7:45pm-9:15pm All Levels 8:00pm-9:15pm Level 1 TUESDAY (closed 11/22) 7:00am-8:00am All Levels 9:00am-10:15am Level 1 10:00am-11:30am All Levels 11:45am-1:15pm Adaptive Yoga 4:30pm-5:30pm Mat Pilates 1/2 4:30pm-6:00pm Level 2 6:00pm-7:15pm Level 1 6:15pm-7:45pm Level 2/3 7:30pm-8:45pm All Levels 8:00pm-9:30pm Level 2 WEDNESDAY (closed 11/23) 5:30am-6:30am All Levels 9:00am-10:30am Level 2 9:30am-10:45am Level 1 10:45am-12:15pm All Levels 4:30pm-5:45pm Gentle 6:00pm-7:30pm Level 2 6:00pm-7:30pm Level 3 7:45pm-9:15pm Restorative/Meditation 8:00pm-9:15pm Level 1 THURSDAY (closed 11/24) 7:00am-8:00am All Levels 10:15am-11:45am Level 2 10:30am-12:00pm All Levels 12:00pm-1:15pm Level 1 6:15pm-7:30pm Level 1 6:30pm-8:00pm Prenatal 7:45pm-9:15pm Level 2 FRIDAY (closed 11/25) 7:00am-8:00am All Levels 10:00am-11:30am All Levels 10:15am-11:45am Level 3 11:45am-1:15pm Adaptive Yoga 12:00pm-1:15pm Level 1 4:30pm-5:30pm Mat Pilates 1/2 5:30pm-6:45pm Restorative 7:00pm-8:30pm Yoga & the 12 Steps SATURDAY (closed 11/26) 9:00am-10:30am Level 3 9:15am-10:45am All Levels 10:45am-12:00pm Level 1 11:00am-12:30pm Level 2 SUNDAY (closed 11/27) 9:00am-10:00am Mat Pilates 1/2 9:15am-10:30am Level 1 10:15am-11:45am All Levels 10:45am-12:15pm Level 2 12:45pm-2:00pm Gentle 4:30pm-5:30pm Middle/High Schoolers 5:00pm-6:30pm Prenatal 5:45pm-6:45pm All Levels 7:00pm-8:00pm Meditation 7:00pm-8:30pm Vinyasa Level 1/2
Start Date Fee
$210.00 $210.00 $210.00 $210.00 $182 per child 20% sibling discount
Studio
A B A B B
$182.00 $210.00 $91 (7 weeks) $91 (7 weeks) $210.00 $210.00 $210.00 $210.00
A A B B B A B A
Cynthia Lim Noralea Dalkin Annette Hyde Noralea Dalkin Mandy Shaver Rixie Dennison Terry Strayer Rixie Dennison Terry Strayer Melanie Mustone
6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep
$182.00 $210.00 $210.00 $210.00 $182.00 $210.00 $210.00 $210.00 $210.00 $210.00
B A B B A B A B A B
Cynthia Maltenfort Cynthia Maltenfort Dena Jensen Anna Mikheeva Cynthia Lim Carol Confino Pat Pao Frank/Cindy Carol Confino
7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep
$182.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00
B B A B A A B A B
Cynthia Lim Judith Lyon Carol Confino Vicki Christian Carole Rodero Melanie Mustone Corinne Krill
8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep
$182.00 $210.00 $210.00 $210.00 $210.00 $210.00 $210.00
B B A B A B A
Cynthia Lim Kelly Tynes Vicki Christian Noralea Dalkin Deb Hertz Mandy Shaver Carole Rodero Rixie Dennison
9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 4-Nov 9-Sep
$182.00 $210.00 $210.00 $210.00 $210.00 $182.00 $90 (6 weeks) $195 (13 weeks;
B B A B A A B B
no class 11/11)
Annette Hyde Frank Wooldridge Annette Hyde Rixie Dennison
10-Sep 10-Sep 10-Sep 10-Sep
$210.00 $210.00 $210.00 $210.00
B A B A
Nirinjan Devi Carol Confino Michelle Provenzano Carol Confino Carol Confino Cynthia Maltenfort Vicki Christian Cynthia Maltenfort Jon Waterman Kerri White
11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept 11-Sept
$182.00 $210.00 $210.00 $210.00 $210.00 $182.00 $210.00 $182.00 Donation $210.00
A B A B B A B A B A
DIRECTIONS TO FAIRFAX 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 Center. From I-495: Take Rt. 236 West (Little River Turnpike). Little River Turnpike turns into Main Street. We’re located on the right in Main Street Center. From Rt. 123: Take Rt. 236 East (Main Street). We’re located on the left in Main Street Center.
While this schedule is current as of the printing, there may be changes prior to and after the start of the quarter. Please check our website at www.sunandmoonstudio.com for the most up-to-date information.
OUR MISSION Sun & Moon Yoga Studio is a place for people to experience and study hatha yoga. We believe in a holistic approach, giving our students a wellrounded education, and bringing in teachers with eclectic backgrounds. 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 of universal energy present in all.
7
Class Descriptions
Level 1: 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. 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. Combination Classes (i.e. Level 1/2): For those comfortable in the lower level, and interested in exploring the next. Adaptive Yoga: 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. Advanced Asana: This is a challenging class for intermediate or advanced students desiring to learn how to practice and improve on the structure, flow, and energy of a more advanced practice, including inversions, wheel pose, lotus, binds, etc. Led by a different senior instructor each week, we will focus on a particular pose or set of poses, seeking steadiness and comfort for all. Required for In-Depth 350/500hour teacher training; recommended for 200-hour training. Feldenkrais: This combination of awareness and movement can reveal and alter behaviors responsible for chronic stress, tension, and pain; facilitate recovery from injury and improve creativity and skills. The focus is not on what you do but on HOW.
8
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.”
Gentle Yoga: Basic poses at a slow pace. Ideal for beginners and/or students with health concerns. Kids: 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. For elementary ages. Kripalu-Inspired Yoga: A variation of hatha yoga, the Kripalu style focuses on listening to your mind, body and spirit. Every class is an exploration of self. Sanskrit chanting, use of mantra, yoga philosophy and deep relaxation. Emphasis on learning about yourself makes this class appropriate for all levels. Mat Pilates 1: This exercise system focuses on correct breathing, posture and core strengthening. No admittance after week three without instructor permission. Mat Pilates 2: The progression in this class is faster than Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary. Meditation: Learn to cultivate a deeply satisfying inner quiet and mindfulness. Includes short dharma talks and various meditation tools and practices, Open to beginners and advanced students alike. No registration necessary. 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. Moms & Babies: Bring along your baby, from infant to almost crawling, for this welcoming postnatal class that emphasizes how yoga can help you stay physically and emotionally strong and centered during your first months together. Prenatal Yoga: An all-levels course to support and empower expectant mothers. Learn ways to ease aches and pains, make the body comfortable during pregnancy and use the breath to calm and steady the mind.
Restorative/Meditation: Combine the relaxation of a supported restorative yoga practice with various meditation techniques. Class will also include asana and is appropriate for all levels. Toddlers Together: A fun romp for caregivers and toddlers. We will incorporate asana, stories, music, and creative movement to experience the joy and heartfelt wisdom of yoga with a child-like flow. 16mos to 3yrs, adult/child. 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 Ashtangastyle 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 those comfortable with Vinyasa 1 and ready to expand. Appropriate for experienced Ashtangastyle and power yoga practitioners. Yoga & the 12 Steps: Traditional twelvestep programs offer a spiritual remedy for healing from addiction, but do not address the physical dimension. We will practice physical movement and postures, breathing exercises, and conscious relaxation; as well as begin to develop awareness and balance and connect our physical bodies to our mental, emotional, and spiritual selves. Both yoga and the twelve-step philosophies are woven to provide a framework for authentic living and personal growth. Beginners very welcome and embraced. Yoga on the Ball: Yoga on the ball is a short seven week series to deepen your yoga practice by increasing muscle strength, flexibility, balance and deep core work with the use of a large exercise ball. * Classes at Level 3 and above involve more difficult levels of practice; teachers may invite students to join a lower level class when appropriate. **Vinyasa classes are not recommended until after completion of at least two quarters of Level 2.
Workshops, Programs, and Community Events
Day
Date
Time
Loc
Workshop
Teacher
Sat
9/10
1:30p - 4:00p
Arl
Meditation Simplified
Anne Jablonski
Sat
9/17
2:00p - 4:00p
Ffx
Yoga for the Inflexible Body
Carole Rodero & Noralea Dalkin
Sun
9/18
2:00p - 4:00p
Arl
Yoga for Absolute Beginners
Michelle Provenzano
Sat
9/24
1:30p - 3:30p
Arl
Amir’s Restorative Yoga
Amir
Sat Sun
9/24 9/25
2:00p - 4:00p 2:00p - 4:00p
Ffx Arl
Yoga to Manage Your Mood Shakti Body Prayer: Celebrating the Divine Feminine Energies
Carol Confino Suzanne Morgan
Fri -Sun Sun
9/30-10/2 10/9
Variable 1:00p - 4:00p
Arl Arl
Hosting Theresa Murphy Encountering Silence: Meditation and Retreat
Theresa Murphy Alex Levin & Jackie Shaffer
Sat Sun
10/15 10/16
1:30p - 4:00p 2:00p - 4:00p
Ffx Ffx
Yoga for the Feet Dance Like a Bollywood Star
Sat
10/22
1:30p - 4:30p
Arl
Amir’s Yoga Therapy for Neck & Shoulders
Rixie Dennison Bhim & Cordula Dahal of the Nepal Dance School Amir
Sat
10/29
1:30p - 4:30p
Arl
Back Health the Feldenkrais Way
Madeline Helbraun
Sat
10/29
1:30p - 3:30p
Ffx
Yoga as the Foundation for Fitness
Mandy Shaver
Sun
10/30
2:00p - 4:00p
Arl
Yoga for ADD & ADHD
Faith Halter
SEPTEMBER
OCTOBER
NOVEMBER & DECEMBER Sat
11/5
1:30p - 3:30p
Arl
Amir’s Yoga Therapy for the Hips
Amir
Fri -Sun
11/11-11/13
Variable
Ffx
Hosting Barbara Benagh
Barbara Benagh
Sat Sun
11/19 11/20
1:30p - 3:30p 2:00p - 4:00p
Ffx Arl
Developing a Home Practice Rixie Dennison Karma, Dharma, and Letting Go: the Annie Moyer Bhagavad Gita’s Everyday Wisdom
Sat
12/10
1:30p - 3:30p
Ffx
Posture and the Chakras
Community Events this Fall YOGA FOR GOOD Join us as we practice yoga, promote awareness, and raise funds for a variety of causes. All classes are all levels, donationsonly classes to support those in need. Saturdays in Arlington and Fairfax 9/17, 10/15, and 11/19 4:30p - 5:30p Let us know if you’d like to organize a Yoga for Good event! Contact carol@sunandmoonstudio.com.
RAISE YOUR VOICE: KIRTAN FOR ALL Kirtan is the yoga of devotion. It’s a soulful, musical, chanting celebration of the divine. It’s fun, exhilarating, and opens the heart through voice and sound. Donations only, to support our Yoga for Good program. Saturdays in Arlington 9/17, 10/15, 11/19, and 12/17 5:30p - 7:00p
Anna Mikheeva
Ongoing Programs YOGA FOR DOGS w/SUZANNE MORGAN 10/22 in Fairfax and 12/3 in Arlington, 3:00p - 4:30p
FAMILY YOGA on SUNDAYS 9/11, 10/16, 11/6 and 12/4 in Arlington, 4:00p - 5:00p 9/25, 10/9, 11/6 and 12/4 in Fairfax, 3:00p - 4:00p
Holiday Celebrations THANKS AND GIVING SATURDAY Sat 11/26 in Arlington and Fairfax Food drive and free yoga classes all afternoon LET’S DO YOGA TO CELEBRATE THE SEASON Sat 12/17 in Arlington and Fairfax Be our guest for refreshments, good cheer, and free yoga. 9
General Information and Fees REGISTRATION INFORMATION Sun & Moon classes are offered weekly on a quarterly basis. We are a school of yoga with our classes structured to provide a wellrounded curriculum over an entire quarter. We recommend that students register for the full quarter, although we do allow students to attend with partial registration and/or on a drop-in basis. Please read all of our policy information before filling out the registration form on the following page. We accept beginners or new students at any time throughout the quarter as long as space is available in your class choice. If you are joining the quarter late, partial registration is available at a discount, provided that you sign up for six or more classes. Local students who have never been to Sun & Moon before, and are considering registering for classes, may take their first class free 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 $35 fee will be charged for checks returned to Sun & Moon. REGISTER EARLY Registration is on a first-come, first-served basis. You have the option to register by phone, mail, fax, or online. Please note, we will contact you only if the class you have chosen is full. SINGLE CLASS/DROP-INS A “drop-in” class is one you are not registered for. The rate for the "drop-in" class is dependent on whether you are currently registered for the quarter. We offer our students who are registered in the current quarter the discounted registration rate for an additional drop-in class. Students who are not registered in the current quarter pay the full drop-in fee. Note that though we always welcome drop-ins, occasionally space will not be available in a fully-subscribed class. FEES 75-and 90-minute classes: $15/class for minimum of 6 per quarter $20/class to drop-in 45-and 60-minute classes: $13/class for minimum of 6 per quarter $15/class to drop-in
Work Exchange Volunteers
MAKE-UPS We invite you to make up a missed class in any other class within the current quarter at either studio. You may also make up classes in advance of a future absence within the current quarter. When you are doing a make-up, sign in at the front desk and inform the teacher. All make-ups must be taken during the quarter for which you are registered; they may not be carried over to the next quarter. Classes cancelled due to inclement weather may be made up during the quarter. Call the studio or visit our website to find out if your class has been cancelled. REFUND AND CREDIT POLICY Keeping in mind our liberal make-up policy, we understand that life circumstances sometimes get in the way, and yoga has to wait. If you decide you must ask for a credit or a refund, they are available for the number of classes remaining in the quarter, based on the date we receive your request (not the date you last attended). Therefore, please fill out a refund/credit request form as soon as you know you can no longer attend your classes. Refunds will incur the following administrative fees: $40 for classes, $5 for workshops. Refunds are given by check and may take up to six weeks to process. A Letter of Credit is valid for one year from the date issued, and incurs no administrative fee. Letters of Credit apply to classes and workshops only, and cannot be redeemed for cash or merchandise. Letters of Credit for workshops are available up to the day before the event. No refunds or credits are given the day of or after the workshop. WHAT TO WEAR AND OTHER USEFUL INFORMATION Comfortable clothes such as shorts, footless tights or leggings with a t-shirt or tank-top. 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’s and women’s changing areas. No heavy perfume/cologne or noisy jewelry, please. For your safety, please leave valuables locked and hidden in your car. Cell phones must be silenced; for the benefit of all, we strongly discourage cell phones in the yoga room. 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.
Much gratitude to this dedicated group of helpers who keep the studio running: Abhaya Schlesinger, Allison D’Errico, Amanda Norton, Andrea Mitchell, Anna Gibbs, Barb Lewis, Barbara Green, Belle Penaranda, Belkis Hazera, Bharti Temkin, Britt Estabrooks, Carole Rodero, Celeste Beaupre, Chrissy Boylan, Claudia Vandermade, Corie Brown, Cynthia Maltenfort, Deb Hertz, Deb Martin, Debbie Kidd, Debbi Pierce, Debi Wilson, Debra Hanley, Denise White, Deborah Hrouda, Desiree Garcia, Diana Davidson, Diane Fernbacher, Elizabeth Wilbur, Emily Miller, Gayani Gunawardana, Heather Hendy, Hilarie Hoting, Hilde Carney, Ilene Cranisky, Jane Collins, Jean DasGupta, Jennifer Eubank, J.K. Klimek, Judy Greenblum, Judy Ladd, June Green, Karen Uhlir, Katie Fielding, Kathleen Stemplinski, Kimberly Mosser, Laura Bell, Laura Bouchard, Laura Motsch, Lise Sajewski, Lynnette Le Mat, Mandy Shaver, Margaret Ayers, Maria Sanchez, Marilee Muchow, Marsha Lederman, Mary Blackwell, Mary Thomas, Melanie Mustone, Michelle Jannazo, Michelle Negrelli, Mona Neff, Nancy Powell, Nicole Urban, Olynda Dalesandro, Pamela Kirby, Penny Peters, Renee Mayo, Robert Kahn, Ronnie D’Errico, Sandra Kilburn, Sarah Vilet, Sharon Safran, Shobha Sahgal, Susan Alexander, Susan Bennett, Susan Dyer, Tali Auble, Tarey Lea, Theresa Drake, Tiffany Leeson, Tom Wanat, Vicki Florian, Victoria Kaus, Yumiko Almasov, 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 703.525.9642.
Studio Staff Amir Tahami, Annie Moyer, Cynthia Maltenfort, Kasey Richardson, Kris Healy, Lee Bory, Vicki Christian
10
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
WORK EXCHANGE
GIFT CERTIFICATES
We offer free yoga in exchange for those interested in volunteering to work at the yoga studio. Contact the studio where you’d like to volunteer.
Yoga is a wonderful gift to longtime practitioners and beginners alike. We have gift certificates available for classes and workshops in any amount.
DISCOUNT POLICY Sun & Moon offers a $10.00 discount to students 60 years and older, OR students registering for two or more weekly classes during the same quarter. Discounts apply to full quarter registrations only.
For online registration go to: www.sunandmoonstudio.com
Registration – Fall 2011 Arlington Studio 3811 Lee Highway, Arlington, VA 22207 Fairfax City Studio 9998 Main Street, Fairfax, VA 22031 703-525-YOGA (9642) www.sunandmoonstudio.com One form per person please.
Name ___________________________________________________________________
Date _______/_______/_______
Address __________________________________________________________________________________________________ City _______________________________________________________ State ___________ Zip __________________________ Phone (day) __________________________________ (evening) ___________________________________ (cell) ___________________________________ Email _______________________________________________________________________________________________________________________________ How did you hear about Sun & Moon Yoga Studio? ___________________________________________________________________________________
SIGN HERE
By signing here, I declare myself to be responsible for my own health and safety while participating in class. I have read and understand the make-up and refund policy. _____________________________________________
Class
Day
Time
Start Date
Teacher
Location
Cost
Arlington __ Fairfax __ Arlington __ Fairfax __
One $10 discount is available per student per quarter. Discounts apply for full quarter registration only. Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _ TOTAL DUE For mail in or Faxed registrations only:
Visa
MC
Disc# _________________________________________Exp. Date ___ /____
Office Use: Reg. Book
Cash Reg.
CC Proc.
Circle: V/MC/Disc/CA/CK# ____________
Signature __________________________________________________________________
PR________ GC#_________ GC$_________
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 Street, Fairfax, VA 22031 Fax: 703-934-9481
SMYS credit_______ NAME____________ Date rec’d _________ Database by__________________________
11
Presorted Standard U.S. Postage
PAID
Washington, D.C. Permit #567
3811 Lee Highway Arlington, VA 22207 GUEST TEACHERS THIS FALL: THERESA MURPHY Fri 9/30 - Sun 10/2 BARBARA BENAGH Fri 11/11 - Sun 11/13
ALSO, DON’T MISS: ENCOUNTERING SILENCE: RETREAT & MEDITATION W/ALEX & JACKIE SUN 10/9 AMIR’S THERAPY FOR NECK & SHOULDERS Sat 10/22 RIXIE’S YOGA FOR THE FEET Sat 10/15
find us online at sunandmoonstudio.com
friend us at facebook.com/SunAndMoonYogaStudio
Sun & Moon In-Depth 2011-12 Advanced Studies/Teacher Training September 2011 commences year two of our new program, which blends ancient wisdom with grounded contemporary counsel, expanding on the eight limbs of classical hatha yoga in modern and practical ways.
“More than just a wonderful pathway into all of the dimensions of yoga, with skilled and wonderful teachers, the program has turned out to be a gateway into myself. This, and the meaningful friendships I’ve made, have been life-changing.”
We now offer programs at the 200, 350 and 500-hour levels, and are currently accepting applications for all programs. For more details, visit the teacher training page of our website, or contact Alex Levin, Director of Teacher Training, at alex@sunandmoonstudio.com.
-- Ruth Ann Lowery, 2010-11 graduate photos by Christie Zepeda