Winter 2009
breathe. stretch. relax. repeat.
Don't Worry About Worry by Amir
Worry can be a precarious thing. I remember my grandfather telling me as a child that of all the things he ever worried about, only about one tenth of one percent ever came true. Even Mark Twain has noted, “I am an old man and have known a great many troubles, but most of them never happened.” Very often, people worry about the future, particularly now with the current economic crisis. The future is certainly not carved in stone, but we do waste a lot of energy worrying about it. The only thing guaranteed about the future is it will be uncertain, and yoga teaches us to embrace those uncertainties as part of the ever-changing present moment. Consider the following:
• Worry is not a natural state of mind. Animals do not worry. Babies do not worry. Worry creeps in as a learned behavior that detracts from our enjoyment of life. • Things rarely unfold the way that we fear. Worry predicts a future that turns out badly, but, in reality, nobody really knows how things will turn out. So why bother with worry? • Worry accomplishes nothing. For example, you can worry all day about money, but it won’t pay the bills.
• Worry adversely affects mental and physical health by increasing stress, which can lead to (among other things) higher blood pressure, digestive problems, muscle tension, headaches, a compromised immune system, reproductive challenges, and depression.
Worry is a habit, and, like all habits, there is a momentum to worrying that is difficult to break away from. The more we worry, the more we worry. As I discussed in a previous article, yoga can help us shift our habits. Changing the worry habit may not be easy, but here are some effective steps to eliminate worry: • Remember that worry is a choice. We are free to choose how we react to any circumstance that comes our way, to the extent that we have influence over the thoughts we entertain in our mind.
• Keep things in perspective. See if you can even remember what you were worrying about this time last year. Does it still matter?
• Let go of attempts to control events (and, perhaps, people’s actions) that are uncontrollable. Consider one of the principles of asana practice: we can’t control how deeply our bodies bend or how strong our muscles are, but we can accept the poses as they are by choosing the way we experience them.
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This is how yoga practice helps us with worry. If worry is an apprehension about things to come, yoga reminds us that we have no idea what’s ahead. All we have to work with is what is right here, right now — the present moment. When we worry, we are no longer living in the present moment. This can be a challenging thing to connect to, but if we set time aside each day to practice being in the present moment, we can gain back some of the perspective we lose when we worry. And if my grandfather and Mark Twain were right, and most of that bad stuff never happens, we won’t have wasted our energy on it.
What They Didn’t Tell You in High School by Alex Levin
A common misperception of yoga is that it’s “just stretching.” As you know, practicing yoga results in many benefits. It creates strength, agility, balance and even stamina, if practiced certain ways. But let’s talk about “just stretching,” as it is indeed a big part of yoga. So how is this stretching different from the stretching we did in phys ed classes in high school? At first, it’s not much different. At the gross physical level, stretching our shortened, sometimes achy, muscles gives way to a hurt-so-good release. In your high school PE class, this is how you felt your muscles stretching, working. It’s beneficial. Done. On to choosing soccer teams.
But yogic intention broadens and deepens the range of your physical experience. In yoga, you learn to stay with the stretch, relax into it, notice if it’s too deep (and if so, perhaps back off). Something more happens. You become more conscious, for example, of where your kidneys are, or the degree that your lower back is tilted; of how often you clench your jaw. You feel new textures and more space. It’s as if you said the magic word, gates opened, and you were ushered into a detailed inner exhibit of your skin, muscles, bones, joints, blood, lymph, arteries... even cells. By landing your curiosity on all you feel, you become as focused as you would be jumping out of an airplane. With this kind of attention, as you compassionately play the edge of intensity, you’ll be blissfully absorbed. When you lock your mind onto your experience with this eagle-like steadiness, you begin to work at more subtle levels. In your yoga practice, intense attention coupled with action stretches your awareness to sensations you didn’t notice before.
You feel tissues and spaces of your body hum, if you will. What begins as “just stretching” starts to garner therapeutic benefits similar to those we get from acupuncture, massage, therapy and other kinds of energy work. You might describe these more subtle forms as waves, twitches, ripples, tingling, temperature variations, visions of color, or other images. Stretch at this level can be transforming and transporting; sometimes as rejuvenating as your ideal spa day. As powerful as all these sensory delights are, perhaps the most powerful aspect of the yogic approach is something that cannot be conveyed in words. You have to experience it; and you may already have. You have stretched your body, your breath, your focus. You have felt your mind get quieter. Now, stay longer, more frequently, with the vast quiet of your practice. Let it expand. Begin to notice that you are more space and stillness than any solid matter at all. Play with this shift into the dimension where you feel what is described as “oneness.” It’s fun. Do this on and off the mat, with anyone, in any situation, at any time. The Sanskrit word “namaste” in essence means “I honor you; in truth we are one.” Open to this maximum stretch. Feel how it is possible that we could be “one.” See what emerges when you “just stretch.” Class dismissed. Namaste.
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A Disciplined Bridge by Allegra Gulino
If we look at a photograph of bridge pose and try to imitate it with our bodies, we may be surprised at how “easy” it is. Similarly, when it is announced during class that bridge is next, there seems to be a feeling of relief that bridge is something most of us know and can “do.” However, complacency or a false sense of mastery is mentioned as one of the obstacles to growth in the yogic scriptures. The most frequent mistake for yoga students, or indeed anyone, is to assume once they have a little knowledge, they have “been there, done that.” This attitude is a mixture of hubris, impatience and ultimately a lack of selfawareness. Can you see the mischief this can lead to? (In bridge, this translates often into sloppy legs and arms thrust mindlessly under the back, potentially straining the low back or placing too much weight on the neck.) Instead, let’s not assume anything and explore bridge with discipline.
Take a yoga block or phone book and lie down on your back with bent knees, feet on the floor, and arms by your sides. Place the block between your thighs. Check that its width makes your knees hip-width apart. Your feet are parallel, hip-width apart and the heels are one foot from your sit bones. Your pelvis is in a neutral position: the pubic bone is the same height as the abdominal muscles and there is a small arch in your lower back. Inhale and flex your feet — pull your toes up and press your heels down. Exhale and keep the toes spread while pressing them and the balls and heels of your feet down. Next inhale, squeeze the block between your thighs. Feel the strong sensations—this is your base for the bridge. Exhale and release the effort without splaying out of the position. Doing this stage alone strengthens the lower body and keeps you grounded. When you are ready to lift the bridge, establish your base, inhale and fill your belly, and exhale and draw your belly inwards; keep the belly in, and as you continue to breathe, begin lifting your pelvis by pressing into the ground.
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As the pelvis gets higher, you may feel a little weight on the bony knob at the base of your neck — this is when to engage the upper body. Without losing the lower body base, rock the upper body to the left and slide the right shoulder blade and straightened arm towards the center line of your body, underneath it and down from your ears, then rock to the other side and repeat. Your palms face the ground and fingers are spread. Depending on your flexibility, your arms are either slightly under your body or closer together — some people are able to clasp their hands, which is fine. With a strong breath, press hands, forearms, upper arms and shoulder blades down into the ground. This causes your chest to expand and lift slightly up to complete the flow of strength from your feet, legs, pelvis and low belly. The weight at the base of your neck has been safely passed to your upper back and arms. Breathe and relax your face. To come down, slide your arms out first and then lower the pelvis. Mindfully build your bridge to somewhere!
Teacher Feature Meet Carol Confino
What brought you to yoga? My first introduction to yoga was from my mother. She used to watch Richard Hittleman and Lilias Folan back when they were first on TV. She never pursued it much but it must have stuck with me because I was always interested in yoga, and I remember doing sun salutations in high school. However, it was only after my second child was born in 1997 that I started to take yoga classes, including one taught by Pauline Tait at the elementary school close to my home. I continued to take classes through the county and then started going to Sun&Moon when Pauline started teaching at the studio. Why did you want to become a teacher? I had been taking yoga classes for about seven years or so when I first contemplated learning more about other aspects of yoga. I had taken classes all along and was getting exposed to more of the different styles and the philosophy. I started to take some of the teacher training classes for my own benefit and finally decided to start in the teachertraining program with JJ in 2003, and began teaching in 2005. I am not usually comfortable talking in front of groups, but I developed more confidence during the program and became more comfortable in a group setting. I surprised myself, learning new things all the time.
How would you describe your style of teaching? My style is a combination of all that I have learned over the years. I really believe in good alignment but I also believe the pose should feel good in your body. To me, yoga is not about achieving a perfect pose that looks just like the book, it is about feeling good in that pose. The more you pay attention to your body and what is going on the more you can make subtle adjustments that help alleviate discomforts or prevent them from occurring at all.
Any books you can recommend? Erich Schiffmann’s book Moving into Stillness is a great basic book on yoga that doesn’t just focus on the physical aspects but touches on how the body feels in a pose. This influenced my ideas on yoga and how I wanted to experience asana. I really enjoyed and learned a lot from How Yoga Works by Michael Roach and Christie McNally. It is written as the story of a woman taking the Yoga Sutras from India to Tibet, and it shows what she learns by putting the teachings into a practical, day-to-day frame of reference.
How has practicing yoga helped you with challenges in your life? Yoga keeps me grounded and has helped me to accept changes and to know when I need to stand my ground — meaning staying focused, keeping my priorities straight, and knowing what is really important to me. Sometimes I can get so caught up in just getting things done that the reason I was doing them gets lost. Yoga helps give me that focus. It has also made me more open to new things and possibilities. I have always enjoyed the sense of satisfaction of getting into a pose I never thought I could. It has reinforced the need to always stay open, even if there are doubts. You never know what you can do until you try. Do you have a favorite asana? I think my favorite pose is either pigeon pose or triangle. I like pigeon because it really gives my hips a good stretch and I can totally surrender into the pose. Triangle is so simple and yet can be endless. In holding triangle I feel a great release and opening of the body.
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Special Events and Workshops
Day
Date
Time
Loc
Workshop
Teacher
Thu
1/1
1:30-3:30pm
Arl
Wring Out the Old, Breathe in the New
Amir
Sat
1/10
2:00-4:00pm
1/17
1:30-4:30pm
JANUARY Fri-Sun Sat Sat
Sun Sat Sat Sat Sat FEBRUARY
1/10 1/18 1/24 1/24 1/31 1/31
Variable
Arl
Arl
Teacher Training Weekend
Yoga for Winter Blues
TBD
Annie Moyer
2:30-4:00pm
Ffx
Free Class
Teacher in Training
2:00-4:00pm
Ffx
Yoga Nidra
Rixie Dennison
2:30-4:00pm
Ffx
Free Class
Teacher in Training
1:30-3:30pm
Arl
Partner Yoga
Amir/Suzanne Morgan
1:30-4:00pm 1:00-3:00pm
Arl Arl
Ffx
Restore with Amir Energy
Yoga for Athletes
Amir
Alex/Jackie
Annette Hyde
Sun
2/1
1:00-2:00pm
Arl
Family Yoga
Beth Fedman
Sat
2/14
2:30-4:00pm
Arl
Free Class
Teacher in Training Carol Confino
Sat
Sun Sun Sat
Sun Sat
MARCH
2/7
2/15 2/15 2/21 2/22 2/28
1:30-3:30pm 1:30-3:30pm
Arl Arl
Healing Lower Back Pain with Amir Raja Yoga: Non-Attchment
12:30-2:30pm
Ffx
Yoga for Stressful Times
1:00-3:00pm
Ffx
Teaching Prenatal Yoga
1:30-4:30pm 1:00-4:00pm
Ffx Arl
Better Balance, Better Bones
Beth Ebner
Variable
Ffx
Hosting Baxter Bell
Sat
3/14
1:30-3:30pm
Arl
Hamstrings with Amir
Fri-Sun
3/20-3/22
Variable
Sat
Fri-Sun Sat
APRIL
3/14
3/27-3/29 3/28
1:30-3:30pm
Arl
Beth Fedman
Pierre Couvillion
3/6-3/8 3/8
Amir
Guest Teacher
Fri-Sun Sun
Allegra Gulino
Baxter Bell
Color, and Healing: Finding Yoga Through Art
Jackie Shaffer Amir
2:30-4:00pm
Ffx
Free Class
Teacher in Training
Variable
Ffx
Sanskrit Intensive
Cynthia Snodgrass
1:00-3:00pm
Arl
Arl
Teacher Training
JJ Gormley-Etchells
Yoga for Insomnia
Maureen Vasquez Carol Confino
Sat
4/4
1:00-3:00pm
Ffx
Yoga for the Joints
Sat
4/11
2:30-4:00pm
Arl
Free Class
Teacher in Training
Arl
Teacher Training
JJ Gormley-Etchells
Fri-Sat Thu-Sun Thu-Sun
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1/9-1/11
4/10-4/11 4/16-4/19
4/30-5/3
Variable Variable
Variable
Arl
Arl
Journey Through the Chakras
Teacher Training
Patricia Williams
JJ Gormley-Etchells
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. 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.
Gentle: Basic poses at a slow pace. Ideal for beginners and/or students with health concerns.
Integral Yoga: A holistic approach to yoga that incorporates a complete hatha routine, deep relaxation, pranayama, chanting and a short meditation. Appropriate for all levels.
Family Yoga: A light-hearted and playful class for kids and adults together. Helps to build motor coordination, balance and strength; and reduce childhood stress.
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.
Meditation: A general survey and of various meditation philosophies 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. Qi Gong: Meditation in motion
Philosophy/Meditation: A group gathering for meditation practice and reading and discussion of yogic texts, both contemporary and traditional. Pilates/Yoga: This class combines Yoga poses with Pilates.
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. Post-Natal: A “Mommy and Me” class with infants welcome until they are crawling. Focus on toning, stretching and strengthening the post natal body and work with poses that include the baby. Relaxation and breath work will help reenergize and rejuvenate the new mom.
Restorative Yoga: Completely relax, relieve tension and revive the mind and body through breath work and passive yoga poses. Restorative yoga provides an ideal way to end the work week, recover from stress, and renew the nervous system.
*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 for Recovery: A slow paced class which combines yogic breathing, deep relaxation, and gentle movement to restore strength, range of motion and vitality. Modified for individual needs.
Yoga of Parenting: The class time will be divided into discussion and asana. Participants will help determine the direction of the class. A broad topic will be chosen each week and a discussion will center around “living your yoga”. The asana portion of class will use the postures themselves to gain meaning and understanding from the deeper issues that challenge us. *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”.
Simply Seniors: Improve flexibility, balance, posture, stamina and circulation through breathing exercises, gentle modified movements, and complete relaxation.
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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.
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 free! (This offer is valid one time to local residents who have never attended a class at Sun&Moon studios.)
Time SUNDAY 9:00am-10:30am 9:00am-10:30am 10:45am-12:00pm 10:45am-12:15pm 4:45pm-6:15pm 5:00pm-6:30pm 6:30pm-7:30pm
MONDAY 6:45am-7:45am 10:00am-11:15am 10:15am-11:45am 12:00pm-1:15pm 4:00pm-4:45pm 4:30pm-5:45pm 4:30pm-6:00pm 5:00pm-6:00pm 6:15pm-7:45pm 6:15pm-7:45pm 6:15pm-7:15pm 7:30pm-8:30pm 8:00pm-9:30pm 8:00pm-9:15pm TUESDAY 10:15am-11:45am 10:15am-11:30am 12:00pm-1:30pm 12:00pm-1:15pm 3:00pm-4:30pm 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
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Arlington • Fairfax City 703.525.YOGA (9642) www.sunandmoonstudio.com
Class
Instructor
Start Date
Fee
All Levels Level 3 Level 1 Level 2 Vinyasa Level 2/3 Meditation
Enid Kassner Alex/Jackie Enid Kassner Deborah McKay Alfia Khaibullina Deborah McKay Various teachers
4-Jan 4-Jan 4-Jan 4-Jan 4-Jan 4-Jan 4-Jan
$210.00 $210.00 $196.00 $210.00 $210.00 $210.00 Donation
A B A B B A B
All Levels Level 1 Level 2 Gentle Middle Schoolers Level 1 Level 2/3 High Schoolers Level 3/4 Level 2 Pilates 1 Pilates 2 Vinyasa All Levels Level 1
Pauline Howard Judith Lyon Asya Haikin Asya Haikin Annie Moyer Karin Caffi Jackie Shaffer Annie Moyer Alex Levin Amir Danielle Ring Danielle Ring Carol Stehl Amir
5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan
$182.00 $196.00 $210.00 $196.00 $140.00 $196.00 $210.00 $182.00 $210.00 $210.00 $182.00 $182.00 $210.00 $196.00
A A B A C B A C B A C C B A
Level 2 Level 1 Level 3 Pilates All Levels Postnatal Level 2/3 Level 1 Level 2 Level 1 Gentle Level 1 Level 2/3
Annie Moyer Judith Lyon Annie Moyer Frankie Park-Stryke Beth F./Faith Jackie Shaffer Megan Sullivan Jackie Shaffer Laura Dillon Asya Haikin Alex Levin Laura Dillon
6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan
$210.00 $196.00 $210.00 $196.00 $210.00 $210.00 $196.00 $210.00 $196.00 $196.00 $196.00 $210.00
A B A B B A B B A C B A
Pauline Howard Jackie Shaffer Diana Erkiletian Jackie Shaffer Maureen Vasquez Beth Fedman Beth Fedman Annie Moyer Suzanne/Faith Jackie Shaffer Annie Moyer Nikki Sutton Amir
7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan
$169.00 $195.00 $182.00 $182.00 $195.00 $130.00 $130.00 $195.00 $182.00 $182.00 $195.00 $195.00 $195.00
A A B A B B C A B B A A B
Level 2 Level 1 Level 2/3 Gentle All Levels Level 2/4 Level 1 Yoga of Parenting Integral Yoga Vinyasa 2
Alex Levin Annie Moyer Judith Lyon Pauline Howard Alex Levin Suzanne/Faith Anne Jablonski Maureen Vasquez Beth Fedman Mike/Gopi
8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan
$195.00 $182.00 $195.00 $169.00 $195.00 $195.00 $182.00 $195.00 $195.00 $195.00
B A A A A A B C B A
Qi Gong Level 1 Level 2/3 Level 2 Gentle Prenatal All Levels
Linda Ugis Charlotte Raich Jackie Shaffer Charlotte Raich Pauline Howard Maureen/Beth E. Alfia Khaibullina
9-Jan 9-Jan 9-Jan 9-Jan 9-Jan 9-Jan 9-Jan
$210.00 $196.00 $210.00 $210.00 $196.00 $210.00 $196.00
A B A B B A B
Pilates Level 1/2 Pilates Level 1 Level 1 Level 2 Vinyasa Prenatal
Nirinjan Devi Nirinjan Devi Amir Amir Allegra Gulino Allegra/Beth F.
3-Jan 3-Jan 3-Jan 3-Jan 3-Jan 3-Jan
$182.00 $182.00 $196.00 $210.00 $210.00 $210.00
A B A A B B
WEDNESDAY (13 weeks) 6:30am-7:30am All Levels 9:30am-11:00am Level 2 9:30am-10:45am Level 1 11:30am-12:45pm Philosophy & Meditation 12:00pm-1:30pm All Levels 3:15pm-4:00pm Kids Yoga 3-6 yrs 4:15pm-5:00pm Kids Yoga 7-12 yrs 4:30pm-6:00pm Level 2/3 Level 1 4:30pm-5:45pm 6:15pm-7:30pm Level 1 6:15pm-7:45pm Level 2 8:00pm-9:30pm Level 1/2 8:00pm-9:30pm Level 3
THURSDAY (13 weeks) 10:30am-12:00pm 10:30am-11:45am 12:30pm-2:00pm 3:00pm-4:00pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:30pm 6:15pm-7:45pm 7:45pm-9:15pm 8:00pm-9:30pm FRIDAY 8:30am-10:00am 9:30am-10:45am 10:15am-11:45am 11:00am-12:30pm 4:30pm-5:45pm 6:30pm-8:00pm 6:30pm-7:45pm
breathe. stretch. relax. repeat.
ARLINGTON STUDIO -Winter January 3-April 7 (13/14 weeks)
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
Studio
FAIRFAX STUDIO • Winter January 3-April 7 (13/14 weeks) Time SUNDAY 9:15am-10:30am 9:15am-10:30am 10:45am-12:15pm 3:00pm-4:15pm 5:00pm-6:15pm 5:45pm-6:45pm
Class
Instructor
Start Date
Fee
Studio
Vinyasa Level 1 All Levels Level 1 Prenatal High Schoolers
Carolyn Amundson Tanya Roland Tanya Roland Carol Confino Vicki Christian
4-Jan 4-Jan 4-Jan 4-Jan 4-Jan
$196.00 $196.00 $210.00 $196.00 $196.00
$182.00 Donation
A B
A B B A B
7:00pm-8:00pm
Meditation
(Parents optional)
Cynthia Maltenfort Jon Waterman
4-Jan 4-Jan
MONDAY 9:00am-10:30am 10:15am-11:45am 12:00pm-1:00pm 1:30pm-2:00pm 4:30pm-6:00pm 6:00pm-7:30pm 6:15pm-7:30pm 7:45pm-9:15pm 7:45pm-9:00pm
Level 2 All Levels Gentle Kids 4-9 All Levels Level 3 Level 1 Level 2 Level 1/2
Kelly Johnson Carol Confino Carol Confino Cynthia Maltenfort Rixie Dennison Vicki Christian Rixie Dennison Frank Wooldridge Vicki Christian
5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan 5-Jan
$210.00 $210.00 $182.00 $140.00 $210.00 $210.00 $196.00 $210.00 $196.00
A B B B B A B A B
TUESDAY 7:00am-8:00am 9:00am-10:15am 10:15am-11:30am 10:30am-12:00pm 11:30am-12:45pm 4:30pm-6:00pm 6:15pm-7:45pm 6:15pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm
All Levels Level 1 Pilates/Yoga All Levels Level 1/2 Level 2 All Levels Vinyasa 2 Level 2/3 Level 1
Cynthia Lim Kelly Johnson Suze Auda Kelly Johnson Anna Mikheeva Rixie Dennison Rixie Dennison Tanya Zimmerli Suze Auda Anand Bhatt
6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan 6-Jan
$182.00 $196.00 $196.00 $210.00 $196.00 $210.00 $210.00 $210.00 $210.00 $196.00
B B A B A B B A A B
WEDNESDAY (13 weeks) 9:00am-10:15am Level 1 10:00am-11:30am All Levels 10:30am-12:00pm Postnatal 12:00pm-1:00pm Level 1/2 1:30pm-2:30pm Simply Seniors 4:30pm-6:00pm Gentle/Level 1 6:00pm-7:45pm Level 3 and up 6:15pm-7:30pm Level 2 8:00pm-9:30pm Level 1
Cynthia Maltenfort Pauline Tait Allegra Gulino Carol Confino Carole Rodero Anna Mikheeva Pat Pao Carol Confino Carol Confino
7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan 7-Jan
$182.00 $195.00 $195.00 $169.00 $169.00 $195.00 $208.00 $195.00 $182.00
A B A A B A B A B
THURSDAY (13 weeks) All Levels 7:00am-8:00am Level 2/3 10:00am-11:30am 10:00am-11:30pm Level 1/2 6:00pm-7:15pm Vinyasa 1/2 6:15pm-7:30pm Level 1 7:30pm-9:00pm All Levels 7:45pm-9:15pm Prenatal
Cynthia Lim Judith Lyon Carol Confino Tanya Roland Anand Bhatt Tanya Roland Allegra Gulino
8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan 8-Jan
$169.00 $195.00 $195.00 $182.00 $182.00 $195.00 $195.00
B B A B A B A
FRIDAY 10:00am-11:30am 10:15am-11:30am 11:45am-1:15pm 11:45am-1:15pm 6:00pm-7:00pm
All Levels Vinyasa Level 1/2 Yoga for Recovery Restorative Yoga
Noralea Dalkin Audra Monk Audra Monk Noralea/Cynthia Carole Rodero
9-Jan 9-Jan 9-Jan 9-Jan 9-Jan
$210.00 $196.00 $210.00 $210.00 $182.00
B A A B B
SATURDAY 9:00am-10:45am 9:15am-10:45am 11:00am-12:00pm 11:00am-12:15pm
Level 3 Level 2 Pilates Level 1
Kelly Johnson Annette Hyde Carolyn Amundson Annette Hyde
3-Jan 3-Jan 3-Jan 3-Jan
$224.00 $210.00 $182.00 $196.00
B A A 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.
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) 525-YOGA (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. 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 (four sessions per year). 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.
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.
Staff
VOLUNTEER STAFF We just couldn’t do it without these helpers.Thank you all!!
Abhaya Schlesinger, Alison Bauer, Allyson Jacob, Amy Tucker, Andrew Clark, Angela Robb, Anne Burnell, Anne Meador, Ashley Brennan, Belkis Hazera, Belle Penaranda, Benedicte Monroe, Carol Murphy, Carole Rodero, Chelsea Palin, Claudia Vandermade, Cori Brown, Cynthia Maltenfort, Dalia Palchik, Dante Deen, Deb Martin, Debbie Kidd, Debbie Meiselman, Debra Hanley, Denise Furst, Desiree Garcia, Eileen Spinella, Elizabeth Mirachi, Ellen Williams, Faith Bovenizer, Harriet Snope, Helene Hammer, Hildie Carney, Jackie Zovko, Jacquelyn King, Janet Rife, Janice Price, Jenny Catchpole, Jessica Rotem, Jodi Branch, Joni Carluzzo, Judy Ladd, Julie Carvalho, Kamala Mohammed, Katherine Fox-Boyd, Kathy Byman, Kimberly Mosser, Kris Healy, Kristin Thorburn, Laura Beth, Linda Prather, Linda Becker, Lisa Gunther, Lisa Vaden, Lise Sajewski, Luis Sullivan, Lynnette Le Mat, Maria Schwab, Marine Jaouen, Marine Jaouen, Martha FitzSimon, Mary Blackwell, Maureen Vasquez, Melanie Brozovsky, Melanie Mustone, Michael Personette, Mike Chavira, Monica Kaiser, Patricia Rostkowski, Paula Flynn, Rachel Hamlin, Robert Kahn, Ronnie D, Sandra Kilburn, Sharon Safron, Shobha Shagal, Susan Jacobson, Tanja Schroeder, Theresa Drake, Theresa Drake, Theresa Esterlund, Tom Wanat, Trudi Olivetti
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, Annie Moyer and Amir Tahami. 10
NEWSLETTER LAYOUT: Laura Symanski/ Natsuko Design.
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
For 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 – Winter 2009
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. I have read and understand the refund policy. ___________________________________________________________________________ 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_____________ Database by__________________________ Date rec’d _______________ 11
Prsrt Std U.S. Postage
breathe. stretch. relax. repeat. 3811 Lee Highway, Arlington, VA 22207
PAID
Merrifield VA Permit #6445
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. WORKSHOP HIGHLIGHTS Thurs 1/1 Wring out the Old, Breathe in the New - Amir
Sat 1/10 Winter Blues - Annie Moyer Sun 2/15 Yoga for Stressful Times Carol Confino Sat 3/14 Hamstrings with Amir
GUEST TEACHER Fri-Sun 3/6-8 A Weekend with Baxter Bell
TEACHER TRAINING WORKSHOPS
FAIRFAX March 27-29 Cynthia Snodgrass ARLIINGTON January 9-11 TBD March 20-22 JJ Gormley-Etchells April 10-11Patricia Williams April 16-19 JJ Gormley-Etchells April 30-May 3 JJ Gormley-Etchells Sun&Moon Teacher Certification programs are registered with The Yoga Alliance. See page 6 for more details
Join Sun&Moon’s TEACHER CERTIFICATION PROGRAM
• 300-hour Hatha Teaching Certificate Learn to instruct the Level 1 and 2 students and get an introduction to the many facets of the eight-fold path of yoga. • 700-hour Advanced-Yoga Teaching Certificate Learn to instruct the Level 3 and 4 poses and move more into the depth of the spiritual and philosophical basis and practices of yoga.
• Therapeutic Certificate This certification would be added to the 700-hour program course of study focusing on using yoga as a holistic mind/body practice encompassing the physical, energetic, emotional and spiritual aspects of a student. Sun&Moon Teacher Certification programs are registered with The Yoga Alliance.