Summer 2012
Hindsight is 20/20 by Annie Moyer What if we had eyes in the back of our head? The yogi’s answer is that eyes are not the only instrument for seeing. True, we live in a forward-facing world. Almost all the sense organs are oriented in or near the front plane of the body. Our hands naturally reach forward to conduct daily activities of self-care, to operate the instruments of our work and transportation, and to embrace each other as we maintain our human connections. In all these instances, our eyes see first what’s in front of us. Often, the seeing ends there. Moreover, the physical strength and power we require to function in the world is often accessed through front plane of the body. Inevitably, the first instruction for accessing core strength is to engage the belly, or draw in the muscles of the abdomen. And on a superficial level, flat bellies and “six-pack abs” are the holy grail of the fashion and pop-fitness world. And yet we know there’s something back there, behind us. It’s an odd and true fact that we’ve never actually seen our own back. We’ve only seen reflections of it. Would it look different if we could see it first-hand? We’ll never really know. Likewise, we’ve never really seen the true self that lives inside our physical structure. We only see reflections of it in others – in the work we do, the things we create, the world we interact with, and the people we love and care for. The problem with relying exclusively on these reflections is that we rarely flex the muscle of intuition, which allows us to sense and feel what’s actually present. If we can merge just enough strength in the belly and forward vision to assert ourselves in the world, and also bring awareness to the rear, perhaps we can awaken the rest of our “seeing” powers. With this training, we get better at tuning into that “knowing” sense, and thus feel whether the outer reflections are accurate and guiding us in the right direction, or distorted reflections of fear/doubt/anger/grief. In this shift, we can create balance in our lives. We can prevent assertion from turning into aggression. We can mingle power and control with compassion and insight. We can tune into faith, wisdom, and love – those gems that we know are there but can’t see with our eyes. Try this simple practice to wake up the back body’s wisdom: • Sit in a comfortable position with your torso lengthened. • Take your palms and place them on the back of your head and take a few deep, deliberate breaths as you feel the gentle pressure of your hands. • Move your hands so that one palm is behind one shoulder, and the other is behind your mid-back. Breathe again, deeply and deliberately. Switch hands and repeat. • Then move both palms to gently press the lower back hips. Breathe into that space. Now, bring awareness to the areas of concern in your life. Bring them in through the gates of the front body where you can acknowledge them and where they normally hold sway, but this time send them to cycle through the open wings of the back. Does their grip loosen? Does your wise inner being provide answers and comfort, not with words or sights but with soothing sensations of ease? If so, you’ll know without question that the keen vision you’ve been seeking out in front of you has been riding piggy-back the whole time.
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Voices from the Path: Dawn Warriors By Marianne Szegedy-Maszak Almost two years ago, when I began getting up at 6:00 in the morning for the 6:30 All-Levels class in Arlington, it was dark and cold outside. Not only did the alarm rouse my husband and my dog, it also awoke my higher and lower selves; the higher one, radiant in yoga garb, gently nudging me with a golden mat. My lower self, kicked back in the pillows, urging me to roll over into the warmth of sleep, suggesting that there were plenty of other classes later in the day. Tactfully, my higher self would hit the fast forward button and reveal to me the lovely way I would feel when I returned home after class. That was usually enough to silence my lower self (until the next alarm) and propel me out of bed. The parking lot was deserted because Curves had not yet opened. And the cubbies at the studio were laughably empty. There were usually four of us – Ron, Gail, John and me – and sometimes Enid, would join us too. A kind of silent solidarity existed among us, as if we were members of a secret society (or demented cult). We met twice a week but we were the invisible yogis and yoginis at Sun & Moon, never crossing paths with another class either leaving or arriving, never meeting other teachers, never progressing through level 1, to 2 to 2/3 and upward. Our original teacher Pauline, always cheerful and positive even in the gloom, guided us through our asanas, sometimes challenging us, sometimes deferring to our still asleep, stiff bodies. At some point after the class began, she would sneak out to the front and lock the door. Without someone as sentry at the desk, who knew who would wander in? But like many secret societies, a faint air of superiority could be detected among us (how unyog-ish of me to suggest this!). It was not the superiority of being more enlightened or heaven knows more flexible, but rather of knowing something special that others might not. We all knew that starting the day practicing yoga just made the day better. It wasn’t as if this were some universally acknowledged higher truth among us, and perhaps I am being presumptuous in speaking for the others, but the quiet of an empty studio and a practice uncontaminated by the detritus of a busy day created a tone for the rest of the day. The early imprint of a quiet mind and mindful body did not make rush hour disappear or work aggravations evaporate or adolescent struggles subside, but it did create a reservoir of resilience. Like starting a journey with a full tank of gas, rather than running on fumes. Gradually it got lighter in the mornings. And warmer. And then really warm then cooler. Occasionally there were only two of us in class and a few others drifted in and out. Sometimes my lower self gave up prodding me altogether. I was already up before she had a chance to make her case. Pauline’s shoulder demanded an operation and the Wake Up With Us This Summer! fabulous Charlotte Raich, Michelle Provenzano, and Jane Phelan Please join us for a FREE TRIAL arrived to take over her classes. Slowly those who had just dropped at the first morning class this summer. in at dawn to do a desperate make-up began to register for the Tuesday July 10 class. Now there are three 6:30 morning classes and at one, I 6:30 am counted 15 people. How did this happen? Who knows. But our secret society is clearly not so secret any more. Fairfax Morning Schedule: Note our early-bird classes in Fairfax as well. Tuesdays, Thursdays, & Fridays at 7:00 am w/Cynthia L., and Wednesdays at 5:30 am w/Cynthia M.
Arlington Studio FREE. ALL LEVELS WELCOME.
Practice yoga with Michelle and Charlotte and then refresh with fruit and tea afterward. Bring a friend. All are welcome. Notice how great you feel for the rest of the day.
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Navasana (Boat Pose) by Enid Kassner
Photo by Christie Zepeda Photography
We’ve all heard about the importance of strengthening our “core” – the area around the abdomen, low back, and pelvis. A powerful core can help us maintain good posture, protect the vulnerable lower back, and assist with balance poses. Yet relatively few yoga asanas specifically target the abdominal area. As a result, this critical work often is overlooked in our practice. Two related Elaine McShulskis demonstrates Navasana postures that can help energize your core are boat pose (Navasana), which concentrates on the upper abdominal region, and half boat pose (Ardha Navasana), which focuses on the lower abs.
Let’s start with boat pose. In the full expression of this posture you balance on or near the tailbone, while your back and legs form a “V” shape. If your tailbone is sensitive, you can place a folded blanked on top of your mat. Sit with the soles of your feet on the floor in front of you and hold on to the backs of your thighs. As you inhale, actively lengthen the spine, sitting up as straight as possible. Still holding your legs, lift one foot so that the shin is parallel to the floor. Then lift the other foot. Notice where your abdominal muscles are working to keep the spine extended and try to release any gripping in your thigh muscles. If your hamstring muscles permit, you could try straightening your knees, forming the classic “V,” still holding the backs of your thighs. Bring your feet back to the floor and take a few deep belly breaths. The next stage is to once again bring the shins parallel to the floor. This time, try to release one hand, straightening the elbow and reaching forward. You may need to experiment to find the best place for your body to balance. As you firm your belly, perhaps you can reach the second arm forward. If this still feels comfortable, try to straighten your knees, pointing your toes up toward the ceiling. Ideally you will keep the spine long and the belly muscles engaged. Bring your feet back to the floor, lie down on your back, and give yourself a full body stretch, breathing deeply to release the abdominal muscles. Now for half boat. Return to sitting with the soles of your feet on the floor in front of you. Holding on to the backs of your thighs again, this time draw the belly in rounding the lower back and resting the sacrum on the floor. Right away, you should feel the lower abdominal muscles engage as they do when you “tuck” your pelvis under. Keeping the low belly firm, again lift one foot, shin parallel to the floor. Then lift the other foot. This time you will balance on your sacrum, a broader more stable surface than the tailbone. As with full boat, you can experiment with releasing one hand, straightening the elbow and stretching it forward. If you can keep your low belly strongly engaged and drawing inward, try letting go with the second hand. Your feet should be at about the same level as your eyes. You could try to straighten the knees, but only if you can keep the low belly engaged. Then return the feet to the floor, recline once more, and take a few belly breaths before continuing your practice. 4
Teacher Feature Meet Jane Phelan You began as a trained modern dancer. What led you to practice yoga, and what did you learn from dance that is valuable in your yoga practice? I went to my first yoga class on Capitol Hill in the 1980s because a dancer friend was teaching. My life at the time revolved around modern dance: teaching, performing, and choreographing. I was not drawn to a yoga practice at all back then. It wasn’t until I began taking classes in the 1990s at Sun & Moon with Iyengar-inspired teacher Oya Horiguchi, that I noticed something significant: I felt beautiful and grounded in yoga class, from the inside out, as if I had everything I needed to be fully alive. From childhood, my passion for modern dance translated into emotional self-expression because I would lose myself, and the yoga evoked a same-but-quite-different feeling that was somehow calming and stabilizing, and brought about a different kind of self-awareness. All these years later, I am just beginning to understand how powerful yoga is in yoking together all these aspects of the creative self, and self in the wider world. How would you describe your relationship to yoga? As I was mulling over how my yoga practice has evolved, I thought of the movie, “The Way,” where the travelers begin their journey on the Camino de Santiago in Spain with an idea of why they think they want to walk this spiritual path. Some just walk for the exercise and the beautiful scenery; many as a religious pilgrimage, an opportunity to dedicate their hearts and minds to every step of the journey. What becomes clear, as they travel individually and in small communities that evolve, is how they begin to identify their quests differently. Their realizations and reflections open their hearts to embracing so much more about life than they had previously thought. This analogy for me explains the constantly growing significance of a journey: we set out with a commitment to continue, without a clue to the enormous blessings we will realize. Yoga is very much like that for me. “Buen camino,” an expression loosely translated as “good journey,” reminds us that we are all travelers with so much to discover, once we commit to a path. My yoga journey, as both student and teacher, surprises me with gifts and reflections I had not expected. Why did you opt for yoga teacher training at Kripalu? On holidays over the years, I would find yoga classes wherever I was visiting, and when I felt the class was especially worthwhile, I would ask the teacher where they had trained. Enough of them responded, “Kripalu,” that I got “curiouser and curiouser” and eventually, I jumped into the magic of Kripalu myself, where I will complete the 500-hour teacher training in August 2012. My instinct to become a part of Kripalu has brought me much joy and peace, with roots going deep into exploring yoga as a “buen camino,” extending beyond the mat into every facet of my life. What is most valuable for you for your students to get out of your class – why is this primary? The most profound offering I can imagine for my students is that they begin to feel their own authentic connection between mind and body that can be an infinite source of well-being and harmony. I feel my teaching reflects my fourteen years of mindfulness meditation practice; it’s such an integral part of everything I do, and the way I process conflict and challenges. “May my practice be an offering of the heart.” 5
ARLINGTON STUDIO SUMMER 2012 (8 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. Park in lot on your right. 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
THURS JUL 5 - WED AUG 29 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 4:30pm-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
Start Date
Fee
Studio
Level 1 Level 2 Gentle Meditation Level 1 Level 2/3 Mat Pilates 1 Level 3/4 Level 2 Mat Pilates 1/2 Vinyasa 1/2 Level 1
Judith Lyon/Faith Halter Asya Haikin Asya Haikin Jackie Shaffer Karin Caffi Jackie Shaffer Danielle Marquez Alex Levin Amir Danielle Marquez Michelle Provenzano Amir
9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul 9-Jul
$120 $120 $120 Donation $120 $120 $104 $120 $120 $104 $120 $120
A B A B B A B C A B B A
TUESDAY 6:30am-7:30am
All Levels
Charlotte R./Michelle P.
10-Jul
$104
A
10:00am-11:15am 10:15am-11:45am 11:30am-12:30pm 12:00pm-1:30pm 4:30pm-6:00pm 4:30pm-5:45pm
Level 1 Level 2 Feldenkrais Level 3 Level 2/3 Level 1
Judith Lyon/Faith Halter Annie Moyer Madeline Helbraun Annie Moyer Jackie Shaffer Tanja Szabo
10-Jul 10-Jul 10-Jul 10-Jul 10-Jul 10-Jul
$120 $120 $104 $120 $120 $120
B A B A A B
6:15pm-7:45pm 6:15pm-7:30pm 7:30pm-8:45pm 7:45pm-9:15pm 8:00pm-9:15pm
Level 2 Level 1 Gentle Level 2/3 Level 1
Jackie Shaffer Suzanne Morgan Asya Haikin Laura Dillon Heidi Panetta
10-Jul 10-Jul 10-Jul 10-Jul 10-Jul
$120 $120 $120 $120 $120
A B C B A
WEDNESDAY 6:30am-7:30am
All Levels
Charlotte Raich
11-Jul
$104
A
9:30am-11:00am 9:30am-11:00am 11:15am-12:30pm 11:30am-12:45pm 4:30pm-6:00pm 6:15pm-7:30pm 6:15pm-7:45pm 8:00pm-9:15pm 8:00pm-9:30pm
Level 2 Vinyasa All Levels Level 1 Moms & Babies Level 2/3 Level 1 Level 2 Level 1 Level 2
Jackie Shaffer Kristin Heinz Jackie Shaffer Jane Phelan Annie Moyer Jackie Shaffer Annie Moyer Elaine McShulskis Roger Panetta
11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul 11-Jul
$120 $120 $120 $120 $120 $120 $120 $120 $120
A B A B A B A A B
THURSDAY 6:30am-7:30am 10:30am-12:00pm
All Levels Level 2
Michelle Provenzano Alex Levin
5-Jul 5-Jul
$104 $120
A B
10:30am-11:45am 6:15pm-7:30pm
Level 1 Level 1
Annie Moyer Carol Stehl
5-Jul 5-Jul
$120 $120
A A
6:30pm-7:45pm 6:30pm-8:00pm
Prenatal Yoga for the 12 Steps*
Maureen Vasquez/Beth Ebner Lynne Dreyer
5-Jul 5-Jul
$120 $90
B C
*no class 8/2 or 8/23
7:45pm-9:15pm
Level 2
Suzanne Morgan
5-Jul
$120
A
FRIDAY 9:30am-10:45am 10:15am-11:45am 11:00am-12:30pm 11:45am-12:30pm 4:30pm-5:45pm 6:30pm-8:00pm
Level 1 Level 2 Level 3 Meditation Gentle All Levels
Jane Phelan Jackie Shaffer Judith Lyon/Lilly Draney Jackie Shaffer Pauline Howard/Faith Halter Alfia Khaibullina
6-Jul 6-Jul 6-Jul 6-Jul 6-Jul 6-Jul
$120 $120 $120 Donation $120 $120
B A B A B B
SATURDAY 8:00am-9:00am 9:15am-10:15am 9:15am-10:30am 10:45am-12:15pm 10:45am-12:15pm 12:30pm-1:45pm
Mat Pilates 1/2 Mat Pilates 1 Level 1 Level 2 Vinyasa All Levels Prenatal
Nirinjan Devi Nirinjan Devi Amir Amir Kristin Heinz Pauline Howard
7-Jul 7-Jul 7-Jul 7-Jul 7-Jul 7-Jul
$104 $104 $120 $120 $120 $120
B B A A B B
SUNDAY 8:00am-9:00am 9:00am-10:30am 9:15am-10:45am 10:45am-12:00pm 11:00am-12:30pm 4:30pm-6:00pm 6:30pm-7:30pm
T’ai Chi All Levels Level 3 Level 1 Level 2 Vinyasa 2 Meditation
John Sherburne Enid Kassner Alex Levin/Jackie Shaffer Enid Kassner Anne Jablonski Alfia Khaibullina Jane & Garrett Phelan
8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul 8-Jul
$104 $120 $120 $120 $120 $120 Donation
B A B A B B B
FAIRFAX STUDIO SUMMER 2012 (8 WEEKS) THURS JUL 5 - WED AUG 29
Day/Time
Class
Instructor
Start Date
Fee
Studio
10:15am-11:45am
All Levels
Carol Confino
9-Jul
$120
B
11:00am-12:30pm 12:00pm-1:15pm
Level 2
Deb Hertz
9-Jul
$120
A
Gentle
Carol Confino
9-Jul
$120
B
3:45pm-4:30pm
Kids (ages 5 to 11)
Cynthia Maltenfort
9-Jul
$104
A
4:30pm-5:45pm
Level 1/2
Carole Rodero
9-Jul
$120
B
6:00pm-7:30pm
Level 3
Vicki Christian
9-Jul
$120
B
6:15pm-7:45pm
Level 2
Dena Jensen
9-Jul
$120
A
7:45pm-9:15pm
All Levels
Vicki Christian
9-Jul
$120
B
8:00pm-9:15pm
Level 1
Deb Hertz
9-Jul
$120
A
TUESDAY 7:00am-8:00am
All Levels
Cynthia Lim
10-Jul
$104
B
9:30am-10:45am
Level 1
Raima Larter
10-Jul
$120
A
10:00am-11:30am
Level 2
Annette Hyde
10-Jul
$120
B
11:45am-1:15pm
Adaptive Yoga
Noralea Dalkin
10-Jul
$120
B
4:30pm-6:00pm
Level 2
Rixie Dennison
10-Jul
$120
B
6:00pm-7:15pm
Level 1
Terry Strayer
10-Jul
$120
A
6:15pm-7:45pm
Level 2/3
Rixie Dennison
10-Jul
$120
B
7:30pm-8:45pm
All Levels
Terry Strayer
10-Jul
$120
A
5:30am-6:30am
All Levels
Cynthia Maltenfort
11-Jul
$104
B
9:00am-10:30am 9:30am-10:45am
Level 2 Level 1
Cynthia Maltenfort Elaine McShulskis
11-Jul 11-Jul
$120 $120
B A
10:45am-12:15pm
All Levels
Anna Mikheeva
11-Jul
$120
B
4:30pm-5:45pm
Gentle
Cynthia Lim
11-Jul
$120
A
6:00pm-7:30pm
Level 2
Carol Confino
11-Jul
$120
A
6:00pm-7:30pm
Level 3
Pat Pao
11-Jul
$120
B
7:45pm-8:45pm
Mat Pilates 1/2
Stacy Oliver-Skaggs
11-Jul
$104
A
8:00pm-9:15pm
Level 1
Carol Confino
11-Jul
$120
B
7:00am-8:00am
All Levels
Cynthia Lim
5-Jul
$104
B
10:15am-11:45am
Level 2/3
Judith Lyon/John Sherburne
5-Jul
$120
B
10:45am-12:15pm
All Levels
Carol Confino
5-Jul
$120
A
12:30pm-2:00pm 6:15pm-7:30pm
Level 2 Level 1
Vicki Christian Carole Rodero
5-Jul 5-Jul
$120 $120
A A
6:30pm-7:45pm 7:45pm-9:15pm
Prenatal Level 2
Melanie Mustone Frank Wooldridge
5-Jul 5-Jul
$120 $120
B A
7:00am-8:00am
All Levels
Cynthia Lim
6-Jul
$104
B
10:00am-11:30am
All Levels
Kelly Tynes
6-Jul
$120
B
10:15am-11:45am
Level 3
Stacy Oliver-Skaggs
6-Jul
$120
A
11:45am-1:15pm
Adaptive Yoga
Noralea Dalkin
6-Jul
$120
B
12:00pm-1:15pm
Level 1
Deb Hertz
6-Jul
$120
A
6:45pm-8:00pm
Journey through the Chakras Rixie Dennison
6-Jul
$120
B
9:00am-10:30am
Level 3
Annette Hyde
7-Jul
$120
B
9:15am-10:30am
Level 1
Dena Jensen
7-Jul
$120
A
10:45am-12:15pm
Level 2
Rixie Dennison
7-Jul
$120
B
10:45am-12:00pm
Level 1
Annette Hyde
7-Jul
$120
A
SUNDAY 9:00am-10:00am
Mat Pilates 1/2
Nirinjan Devi
8-Jul
$104
A
9:15am-10:30am
Level 1
Carol Confino
8-Jul
$120
B
10:15am-11:45am
All Levels
Michelle Provenzano
8-Jul
$120
A
10:45am-12:15pm
Level 2
Carol Confino
8-Jul
$120
B
1:00pm-2:00pm
Gentle
Carol Confino
8-Jul
$104
B
4:30pm-5:30pm 5:00pm-6:15pm
Middle and High Schoolers Prenatal
Cynthia Maltenfort Vicki Christian
8-Jul 8-Jul
$104 $120
A B
5:45pm-7:15pm
All Levels
Cynthia Maltenfort
8-Jul
$120
A
7:00pm-8:00pm
Meditation
Jon Waterman
8-Jul
Donation
B
MONDAY
DIRECTIONS TO FAIRFAX FAIRFAX CITY STUDIO 9998 Main Street Fairfax, VA 22031 From Rt. 29/211: Take Rt. 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.
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
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.
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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. These classes are appropriate for all but rank beginners. 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. 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. Gentle Yoga: Basic poses at a slow pace. Ideal for beginners and/or students with health concerns. Journey through the Chakras: The yoga tradition speaks of seven spinning energy vortexes which represent the windows to the soul. These sacred centers carry us on our journey toward a greater awareness and vitality. Each week addresses
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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.”
asana, pranayama, chanting, and meditation to navigate the chakra system, moving up each week from the first chakra to the seventh. 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. Mat Pilates 1: This exercise system focuses on correct breathing, posture, and core strengthening. 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, selfesteem, 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 baby’s first months. 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. T’ai Chi: An introduction to Yang-style T'ai chi —a martial art emphasizing breath, focus, and relaxation. By practicing a sequence of slow, gentle, and flowing movements combined with mental concentration, the class will learn Cheng Man-Ch'ing's 37 posture form.
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. 16 mos – 4 yrs, 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 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 those comfortable with Vinyasa 1 and ready to expand. Appropriate for experienced Ashtangastyle and power yoga practitioners. Yoga for the 12 Steps: Traditional 12-Step programs offer a remedy for a wide range of dependencies, but they do not address the physical dimension. In this class we practice movement, breathing, and conscious relaxation to develop awareness of and balance between the physical, mental, emotional, and spiritual. Both yoga and 12-Step philosophies are woven to provide a framework for authentic living and personal growth. This is not a meeting. It’s a weekly space for anyone seeking a retreat from the challenges of life.
* 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 a student has completed at least two quarters of Level 2.
You and Sun & Moon: Summer 2012 Making Connections
Fun and Free
You and the Summer Sun
Raise Your Voice for the Yoga of Devotion
Sat 7/14 1:30p - 3:30p Arlington
Kirtan is a soulful, musical, chanting celebration of the divine. It’s fun, exhilarating, and opens the heart through voice and sound. Join our special summer guest leaders
Salutes to the Sun with John Sherburne You and Your Bike
Yoga for Bicyclers with Enid Kassner Sat 7/28 1:30p - 3:30p Arlington
Bhakti Tree Sat 8/18 5:30p - 7:00p Arlington Donations only, to support Yoga for Good
You at Work
Office Yoga with Christie Zepeda Sat 8/4 1:30p - 3:30p Arlington
You and Your Dog
Yoga for Dogs: Compassionate Training & Healing with Suzanne Morgan Sat 6/16 3:00p - 4:30p Fairfax Sat 8/11 3:00p - 4:30p Arlington
Wake Up with Us This Summer! First early-morning Tuesday class of the summer quarter is FREE in Arlington! Come experience the joy of yoga first thing in the morning. We’ll have complementary fruit and tea afterward. Tues 7/10 6:30a - 7:30a Arlington
4-3-2-Oneness: Bliss is Back! Count your way down to essential wellness with our Summer Bliss program.
4 individual healing sessions: massage, nutrition consult, acupuncture, and reflexology 3 yoga classes per week: choose from our full summer class line-up, including early morning, Pilates, T’ai Chi, Chakra Journey, and beginning to advanced yoga
2 sangha gatherings to open and close the circle of community 1 blissed out yogi! Returning this summer: More Bliss for program participants and a guest. Bring a friend for yoga nidra (deep relaxation), dharma talk & meditation, yoga nature stroll, and sunrise bliss yoga. $432 for the full program. For an average of one hour a day, make self-healing the centerpiece of your life this summer and beyond.
Stretch Yourself Silly
Cool Down, Chill Out
Fairfax Camps for Kids
Yoga & the Real World: Camp for Teens
• Tues 6/26 - Thurs 6/28 w/Corinne Krill & Mary Beth Quick • Tues 8/7 - Thurs 8/9 w/Cynthia Maltenfort & Annette Hyde Arlington Camps for Kids
• Mon 6/25 - Thurs 6/28 w/Jane Phelan & Sylvia Cacciato • Mon 7/2 - Fri 7/6 (no camp 7/4) w/Beth Ebner • Mon 8/27 - Thurs 8/30 w/Jane Phelan & Sylvia Cacciato
with Annie Moyer & Mike Ricker Mon 7/16 - Thurs 7/19 1:00p - 4:00p Teens’ camps are appropriate for rising middle schoolers through rising high school seniors, ages 12 to 18.
Kids’ camps are appropriate for children rising into elementary school grades (including kindergarten). All camps run 1:00p - 4:00p
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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 online, or by mail, fax, or phone. 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 studios running: Abhaya Schlesinger, Ann Nolan, Anna Gibbs, Barb Lewis, Barbara Green, Belkis Hazera, Bharti Temkin, Bonnie Awosika, Carole Rodero, Chris Clardy, Chrissy Boylan, Christina Black, Claudette Ferron, Claudia Vandermade, Colleen Riley, Corie Brown, Cynthia Lim, Cynthia Maltenfort, Deanna Green, Deb Hertz, Deb Martin, Debbi Pierce, Debbie Kidd, Debi Wilson, Deborah Hrouda, Dee Hester, Desiree Garcia, Diana Davidson, Emily Miller, Fran Tancretti, Heather Hendy, Hilde Carney, Ilene Cranisky, Jane Collins, Jean DasGupta, Jennifer Eubank, J.K. Klimek, Josette Weeks, Judy Greenblum, Karen Uhlir, Kathleen Stemplinski, Kathryn Dame, Katie Rose McConnel, Katie Yowler Coyle, Kelly Kaelin, Kim Grant, Kimberly Mosser, Kristina Kunkel, Laura Motsch, Lindsay Fox, Lisa Gunther, Lise Sajewski, Lynnette Le Mat, Mandy Shaver, Margaret Ayers, Margaret Byesss, Marilee Muchow, Marsha Lederman, Mary Beth Quick, Mary Blackwell, Mary Thomas, Mary Welton, Megan Peritore, Melanie Mustone, Melissa Farrelly, Melissa Foor, Michelle Negrelli, Mona Neff, Nancy Powell, Olynda Dalesandro, Penny Peters, Robert Kahn, Ronnie D’Errico, Sandra Kilburn, Sara Beckwith, Shobha Sahgal, Stacy Oliver-Skaggs, Stephanie Crews, Susan Bennett, Tarey Lea, Tom Wanat, Vicki Florian, Victoria Kaus, Yasmine Rassam, Yumiko Almasov.
Volunteer at one of our studios in exchange for yoga classes. Shift availability varies. Please check with the studio where you’d like to volunteer. Call 703.525.9642.
Studio Staff Amir Tahami, Annie Moyer, Cynthia Maltenfort, Kasey Richardson, Kris Healy, Lee Bory, Tali Auble, 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 – Summer 2012 703-525-YOGA (9642) www.sunandmoonstudio.com One form per person please.
Name ___________________________________________________________________
Date _______/_______/_______
Address __________________________________________________________________________________________________ City _______________________________________________________ State ___________ Zip __________________________ Phone (day) __________________________________ (evening) ___________________________________ (cell) ___________________________________ Email _______________________________________________________________________________________________________________________________
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__________________________
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Presorted Standard U.S. Postage
PAID
Washington, D.C. Permit #567
3811 Lee Highway Arlington, VA 22207 Save the dates for some amazing teacher visits this fall!
NICOLAI BACHMAN 9/21 - 9/23 Sanskrit and the 8 Limbs of Yoga
THERESA MURPHY 10/5 - 10/7 Prajna Yoga’s “From the Ground Up” Anatomy & Asana of the Lower Body
BARBARA BENAGH 11/9 - 11/11 find us online at sunandmoonstudio.com
friend us at facebook.com/SunAndMoonYogaStudio
Sun & Moon In-Depth 2012-13 Advanced Studies and Teacher Training Our In-Depth programs offer opportunities for privileged study with some of the nation’s premier master teachers, set the stage for life-long study, and focus on the rich and deep traditions of classical yoga.
“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.”
Join our basic 200-Hour Foundations program, or extend your study to our 350-Hour Proficiency or our 500-Hour Fluency programs, starting fresh this September. If you’re ready to delve deeply into the art and science of teaching and living your yoga, contact Alex Levin, Director of Teacher Training, at alex@ sunandmoonstudo.com
-- Ruth Ann Lowery, 2010-11 graduate Photos by Christie Zepeda Photography