YCM Magazine Winter 2011 by Yoga Center

Jan-Mar 2011 Magazine

Yoga Center of Minneapolis

Class Schedules & Workshops

A Spoonful of yoga makes the prana go â&#x20AC;&#x2DC;round...

Yoga Rx for the New Year JIM BENNITT The Interview

Ayurveda When Pain Speaks Foodie Focus, Yoga Study Corner, Upcoming Events...

TABLE OF

conTENTS

YOUR YOGA JOURNEY Getting Started This monthly publication is assembled by the Yoga Center of Minneapolis staff and community. Our studios are located on the west edge of downtown Minneapolis near the Twin’s Stadium (212 3rd ave N) and between Lake Calhoun and Hwy 100 (4200 Minnetonka Blvd). A special thanks to those who have contributed their talents to this publication. If you are interested in contributing ideas or articles, please email register@ yogacentermpls. com.

Entry

3 Class Passes & Free Class Opportunities................................... 3 Personal Yogi Consultation................................................... Class Categories and Descriptions..........................................4 Class Level, Sweat Factor....................................................4 Level Practices 5-6 Beginner Class Descriptions and Session Dates...........................

Continuing Practices 7-8 Drop-in Classes................................................................. 9-22 Winter Workshops & Intensives.............................................. 23 JAI Crib......................................................................... Deepening Your Journey 23 Yoga Teacher Trainings........................................................ 24-26 Detox Week, Yoga For Transformation,Visiting Instructors.............. Sneak Peek 25 Spring Trainings................................................................

FEATURED ARTICLES

27-28 Interview with Jim Bennitt................................................... 29-30 Ayurveda: Ancient Science, Modern World................................ 31 Oiling My What?!.............................................................. 33-34 Stories From the Mat: Yoga Yearbook...................................... 35-36 When Pain Speaks, Are We Listening?..................................... 37 Foodie Focus.................................................................. 38 Yoga Study Corner & Coupons................................................

Director’s Note While the new year brings a flurry of people to yoga, with resolutions and a renewed commitment to wellness, we here at the Yoga Center keep working on ways to continue offering, quality, fun and creative ways for you to make these lasting changes. I often

reflect on how grateful I am to be working with a team of such amazing women who help me to create and implement each class, workshop, training and service. From hiring teachers, to scheduling rooms and making sure you know about each program, each step in the creation process is handled with care and with our students wishes in mind. I truly can not think of anything more fun and

Jan-Mar 2011

ANNOUNCEMENTS Yoga Rx for the New Year Although as yogis we try to “be present” and live in the moment, as humans we have an innate desire to make progress, to set new goals, to strive to improve our states of being. We can’t deny that we find satisfaction in surmounting the challenges we encounter or create, nor should we. The transition from one year into another provides a timely and inspiring point from which we can leap into new resolutions, practices, and fresh ways of looking at life. In this issue, we offer several ayurveda-based (traditional Indian medicine) articles along with our yoga workshops & intensives to get you through the winter and facilitate your growth through 2011. While too many good intentions can leave you paralyzed by the enormity of the goal, sometimes making just a few small changes becomes inconsequential in relation to the rest of your busy life. When it comes to goal setting, every year we are to have realistic expectations for ourselves. As 2011 begins, seek out education that keeps you inspired to reach your goals. Come to your yoga mat regularly with the intention of working on your specific goals. Whether your goal is to break a bad habit, learn something new (like where exactly one can find mula bandha), or make a personal change like cultivating greater patience, utilize your yoga center and community to achieve balance. In yoga, we use the practice of “Tapas” to catalyze personal transformation. Loosely explained, Tapas is the process of cultivating discipline & motivation to work toward your goals, and letting this ‘fire’ inspire a personal cleaning house; let go of what is no longer needed (physical objects, old goals, ideas about yourself ) to make space for new growth. Applying Tapas to all aspects of life can lead to true transformation. We offer some personal tips and some ideas for utilizing the yoga resources available to you: Environment: Identify things in your house you can tidy up, closet, or donate. If you didn’t use it in 2010, it may be time to pass it on. Clean out your purse or gym bag. Body: Snacking habits still on overdrive from the holidays? If you need help with a simpler diet, we offer a Detox Week at the end of January to provide support and information in getting you there. For balancing your relationship with eating, the yoga psychotherapy workshop Food, Mood, and You in January provides tools for balancing your relationship with food. Mind: Find new ways to settle a chattering mind. If your mind is still racing through your yoga classes, perhaps the style of yoga you love to practice is actually reinforcing your ‘monkey mind.’ Consider adding a new style of yoga or meditation once a week that you wouldn’t normally be drawn to, and see what happens. If you don’t have any more time during the week, the Yin Yoga for Endurance Athletes workshop or the Bringing Presence to Your Practice workshops may bring some new insights. If you can’t make those, Dr. Rachel Allyn is offering a Yoga Psychotherapy workshop in march to treat satisfying than seeing a program or stress and anxiety.

class we dream of out loud at a Tuesday meeting come to life a few months later, and watching as students and teachers receive the benefits of each class. This is truly what makes the labor of running a studio worth every minute of work and risk, which in the end, often doesn’t feel like work at all. I am looking forward to an amazing 2011 here at the Yoga Center and wishing everyone a happy and healthy New Year!

Namaste, Jennifer Gray

Heart: Are there emotions you are holding on to that aren’t serving you? Make an effort to forgive or let go. In particular this season, check out the workshops titled: Letting Go, Bhakti Yoga, and Anahata Chakra. If you have a significant other you’re looking to build trust with, there’s always the Valentine’s Partner Yoga workshop! Soul: Evaluate old, unrealized goals & aspirations. As you change, so do your dreams. Be kind and honest with yourself. We host various nationally recognized yogi every few months, and their workshops can be a powerful way to shed new light or renew your motivation, whatever your yoga experience level. Speech: Watch your communication with others and keep your speech focused, using only the words you need. Check out the Continued on p.32

Jan-Mar 2011

Second Saturdays Free! Stop by and enjoy Second Saturday events at the SLP Studio, such as mini-massage sessions, henna tattooing, and intuitive readings! Events vary each month, so check the web for events. Classes are free for new students at both studios from 9-1pm on Second Saturdays!

Yogi Rewards YEARLY MEMBERSHIP: $45 + tax All pass expiration dates will be waived for ONE YEAR from the membership start date. Receive 10% discount on all retail plus access to studio space for personal practice when available. See web for full list of benefits!

Did you know you can earn free class passes? Through the ‘Refer a Friend’ and the ‘Frequent Yogi Card’ programs you can earn free classes and vouchers to apply toward retail purchases. Visit the website under Class Info > Yogi Rewards for details on how to get started!

CLASS PASSES, & PACKAGES

Use at either Studio. Class passes expire 3 months from date of purchase, unless you are a member. CLASS PASSES

Single Class: $16 (students/seniors: $12.50) 4 Class Pass: $60 6 Class Pass: $90 12 Class Pass: $159 24 Class Pass: $288 36 Class Pass: $396 8 for 88! Pass: 8 classes for $88*

(*1-month expiration, membership not applicable)

YOGA-on-the-GO UNLIMITED PASSES: (Can be used for “YTG” classes only.) YTG 1-Month Unlimited - $150 YTG 3-Month Unlimited $389 (save $60) YTG 6-Month Unlimited - $720 (save $180) YTG 12-Month Unlimited - $1320 (save $480)

*Set up monthly auto-renewal for your 1-month unlimited pass by calling the studio at 612.436.4700. *Injured? Traveling? All unlimited passes can be put on hold for one month if needed, one time during your unlimited period.

Personal Yogi Consultations

Helping you define your personal wellness needs, goals, and options YCM’s Personal Yogi Consultations help guide you to meet your personal, mental and physical health goals by helping you create a program of wellness services that is right for you utilizing YCM classes, workshops, programs and Dharma Wellness services. We understand that each student is unique. We wish to help you find your path to achieving your goals in a manner that feels good to you, is affordable, and fits into your schedule. To begin a Personal Yogi Journey, call to schedule a Personal Yogi Consultation at either studio location. If you prefer, you may consult by phone. New to Yoga? For those of you who are just beginning, your first consultation will be spent learning about your needs, goals, physical limitations, desires and experience to help place you in a class and/or recommend wellness services right for you. Once you begin your classes and/or services, your Personal Yogi Consultant will follow up with you to answer any questions. Have Yoga Experience? Take advantage of a consultation to determine how to deepen or create a consistent practice, weave wellness services and in-depth workshops into your practice, and explore other yoga opportunities. Pregnant? YCM offers a wide variety of services and classes to help make this special time in your life meaningful, comfortable and help you to bring a calm state of mind to the birthing room. Your yogi consultant will help you design a program to support you in a yogic fashion during your pregnancy. We look forward to getting to know you! The cost is $25, which will be applied toward the cost of your first class passes, workshops, or intensives! © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

ANU...SHTANGA..MUKTI...ASANAAAAA?!

CLASS STYLES DECRYPTED

Although “Hatha Yoga” technically encompasses all physical practices of yoga, over history the yoga tree has sprouted many physical variations. YCM welcomes all styles of yoga, so in order to help you find your best fit, we loosely categorize the styles we offer so even if you’re not familiar with the specific tradition or practice, you will have a better sense of what to expect in class. Specific class descriptions are available on the website.

Vinyasa

Hatha

Vinyasa-based classes link breath and movement for a moving meditation. Poses are generally held for a shorter period of time so that transitions may become part of the poses themselves. This allows for more poses to be practiced during a class. Generally, these classes are more rigorous than what we term ‘hatha’ classes, and may involve sun salutations.

Hatha-based classes generally involve holding the poses for a longer period of time to allow for more exploration of breath within a pose. This allows more time for focus on alignment.

Ashtanga Vinyasa Slow Flow Urban Flow Jivamukti

Anusara Aerial Yoga Big A#%! Yoga Mi-an Yin Yoga Restorative Twilight Yoga Yoga for Flexibility Yoga for Back Strength

Tantric yoga is the original yoga of ancient India in which all other styles of yoga are rooted. Tantra literally translates to “extend beyond all limitations.” Tantra class pays special attention to the whole person and works to intentionally help you move energy in a productive and clear direction, detoxify your body and mind, build your inner fire and through sequences that are both dynamic (repetitive and moving) and static (still), and help you create space and strength in your physical body while you gain a better sense of clarity and peace of mind. Pranayama (breath work) is the cornerstone of the practice.

Experience Level

P: Pregistration required for beginner sessions. Register online or call 612.436.4700. Level 1/2: For those who have some yoga experience and are still working on gaining flexibility and need help learning how to modify poses for their bodies. Level 2: For intermediates who have yoga experience and are ready for more challenging poses, pace, and concepts. For those who know how to and willingly will modify poses to suit their experience level and comfort. Level 2/3: For yogis who are intermediates and up who are able to safely work into backbends & inversions such as Bridge Pose and Headstand.

Sweat Factor

Rather than heating the studios, the classes listed above build heat the traditional way, from the inside out! No intensity, no sweating Moderate pace with many rests Moderate to sustained pace, fewer rests Sustained sequence that builds substantial body heat © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

G ST ETT AR IN TE G D

Jan-Mar 2011

BEGINNING YOGA CLASSES

Call or check online for updated session dates. Register online or call 612.436.4700 If classes are not full, drop-ins may be allowed (excluding Absolute Beg. Classes). Call the studio to check availability.

Absolute Beginner Class

(4-week series $45)

The Absolute Beginner Class is for those new to yoga, and meets once each week for 4 weeks. This class will provide you with the tools to get started: yoga classes, fundamentals of yoga asana (poses), pranayama (breath work), and answers to your questions on the various forms of yoga or your personal practice. Whether you are coming to get in better physical condition or simply stop the chaos of your mind, there is a style of yoga that is right for you. Therefore, at the end of the four-week series, you will have the opportunity to consult with your instructor about your personal goals and choose the next yoga class(es) that will move you toward these goals. Mondays Mondays Tuesdays Thursdays Saturday Sundays

11:00am-12:00pm 7:30-8:45pm 7:30-8:45pm 6:15-7:20pm 9:30-10:30am 4:00-5:00pm

Beginning Hatha Yoga

SLP Studio SLP Studio MPLS Studio SLP Studio MPLS Studio SLP Studio

(1/3-1/24) (1/31-2/21) (2/28-3/21) (1/3-1/24) (1/31-2/21) (2/28-3/21) (12/28-1/18) (1/25-2/15) (2/22-3/15) (1/13-2/3) (2/10-3/3) (3/10-3/31) (1/8-1/29) (2/5-2/26) (3/5-3/26) (1/2-1/23) (1/30-2/20) (2/27-3/20)

Ronna Rochell Moya Mathews Deirdre Murnane Laura Lund Maria Bamonti Tara C Sherman

(6-week series $90 ~ *$85 if just completed 4-week ABC)

This 6-week class is for all beginners and anyone wishing to deepen their foundational knowledge of Hatha Yoga. Each class will help you to develop a safe understanding of basic yoga postures, their benefits and help you build confidence to move to the next level. Cost for sixweek session: $90, or $85 for all students who have completed the Absolute Beginner Series. Mondays Thursdays Sundays

6:15-7:30pm 7:30-8:45pm 11:30am-12:45pm

Beginning Vinyasa Yoga

MPLS Studio (1/3-2/7) (2/14-3/21) (3/28-5/2) SLP Studio (12/23-1/27) (2/3-3/10) (3/17-4/21) MPLS Studio (1/2-2/6) (2/13-3/20)

Jennifer Davis Laura Lund Deirdre Murnane

(6-week series $90 ~ *$85 if just completed 4-week ABC)

If you love the idea of a flowing, moving, yoga practice - this six-week session is for you! In this workshop we’ll start with the fundamental ideas of linking breath and movement, developing awareness of Ujjayi Pranayama and other breathwork. We will go in-depth with the core poses of Surya Namaskara - the traditional Ashtanga sequencing, as well as other variations of Sun Salutations, and learn modifications for the different poses. In the following weeks we will learn how to move through standing and seated sequences, focusing on the alignment and technique needed to safely practice Vinyasa styles of yoga. Upon completion of the workshop, students will feel confident to attend mixed level Vinyasa classes and be able to work within their own limitations and potential. Mondays Sundays

6:00 - 7:15pm 4:00-5:15pm

SLP Studio SLP Studio

Beginning Big A#%! Yoga

(1/3-2/7) (2/14-3/21) (3/28-5/2) (1/2-2/6) (2/20-3/27)

Angie Viehman Naomi Hollingsw.

(6-week series $90 ~ *$85 if just completed 4-week ABC)

This fun, challenging, and inspiring class is designed especially for bigger woman and men who want to begin yoga but want to do it a setting where everyone is similar in size and shape. Instructor and YCM owner Jennifer Gray (a Big A#%!™ graduate herself) and others will help all students find yoga poses that work for their current body type and create a beneficial yoga practice for all. In this class you will create a body mind connection, learn yoga posses that strengthen and tone, gain trust and find enjoyment in moving your body, and laugh and have fun!! Big A#%!™ yoga does not focus on losing weight and how you should look. This class strives to help you to building self-trust and learn to reconnect and enjoy your body again. We call it Big A#%!™ Yoga so that everyone knows they are coming to a place where they can laugh and be comfortable with who they are. Any other name just wouldn’t be as fun! See web for more details and a note on physical limitations. Cost for 6-week session: $90, or $85 for those who have completed the Absolute Beginner Series. Wednesdays Thursdays Saturdays

11:15 - 12:30pm 7:30 - 8:45pm 10:30 - 11:45am

SLP Studio MPLS Studio MPLS Studio

(1/5-2/9) (2/16-3/23) (3/30-5/4) (12/16-1/20) (1/27-3/3) (3/10-4/14) (11/13-1/8) (1/15-2/19) (2/26-4/2)

Steph Narveson Steph Narveson Celia McCoy

Jan-Mar 2011

Beginning Anusara Yoga

(6-week series $90 ~ *$85 if just completed 4-week ABC)

Come learn in the style of Anusara yoga. Anusara means to flow with Grace or to follow your heart. Developed in 1997, by John Friend, Anusara Yoga is the fastest growing school of yoga in America. Fun, uplifting and seriously playful this yoga uses Universal Principles of Alignment to joyfully unite body, mind and spirit. All levels - all hearts - warmly welcomed. Mondays

9:30-10:45am

SLP Studio

GUYS NIGHTS - Intro to Yoga

(1/3-2/7) (2/21-3/28)

Ronna Rochell

(4-week series $60)

Calling all Men! Have you been interested in yoga, but don’t know where to start? Or, are you avoiding yoga classes, feeling a little intimidated by the women, or others with pretzel-like flexibility? Here is an opportunity to discover what this growing tradition is all about. Join us for an introductory class for men of all ages in the basics of a traditional yoga practice. The emphasis will be upon basic physical postures and breathing. We will also address other aspects of Patanjali’s eight limbs of yoga, including self-discipline, relationships, and inner focus. Gain body awareness, self-control, flexibility, and coordination as well as improved concentration and more energy. Leave this course with the confidence and ability to experience other beginner classes or level 1/2 drop-in classes. Tuesdays 7:30-8:45pm SLP Studio (1/4-1/25) Joe Polach

Beginning Meditation

(6-week series $90 ~ *$85 if just completed 4-week ABC)

Meditation is known to provide many physical, psychological and spiritual benefits to those who practice regularly. It is a way to reduce stress and improve physical and mental well-being, and it is an opportunity to become still and look inward, to find the center of oneself. It is a means of enhancing our spiritual path using the tools of self-observation and cultivating non-attachment. It is the practice of stilling the mind and body so that we may begin to see ourselves, begin to gain insight into our true nature, and perhaps glimpse what it is that seems to sit between us and the divine. Whether you have a regular meditation practice, or are new to it altogether, throughout the 6 week course you will enjoy a sampling of meditation techniques to find a method that works best for you, and you will have the opportunity to create and maintain the tools to develop your personal meditation practice. No meditation experience necessary. Sundays 7:00-8:15pm SLP Studio (1/9-2/13) (2/20-3/27) Elizabeth Camp

SLP STUDIO

4200 Minnetonka Blvd. St. Louis Park, MN 55416 Located between Hwy 100 and Lake Calhoun on Minnetonka Blvd. FREE PARKING in the lot behind the studio and on the street.

212 3rd Ave. N. - Suite 205 Minneapolis, MN 55401

MPLS STUDIO

FREE PARKING on NON-TWINS GAME DAYS: M-F before 8am or after 4pm, and weekends. Colonial Warehouse Lot is located behind the building and accessed from Washington Ave. Street meters available ($.50/hr -$1.00/hr.)

Come prepared for your classes:

• •

If you are new to the Yoga Center of Minneapolis, please arrive 15 min early to fill out a New Student Form Wear comfortable clothing to stretch easily. Yoga is best practiced with bare feet and on an empty stomach. (Avoid eating 1-2 hours beforehand.) Avoid wearing perfumes, colognes, etc. or smoking cigarettes before class. We encourage students to bring their own yoga mats, but we do provide free loaner mats and props (also available for purchase at either studio). Inform your instructor if you have injuries, are pregnant, or have any medical conditions that may require caution. Silence cell phones while at the studio. (You may leave your cell phone with the desk attendant if you are expecting an important call.)

G ST ETT AR IN TE G D

• • • • •

Jan-Mar 2011

SLP DROP-IN CLASSES Purchase a pass online or in person. Check the web for updates!

ST. LOUIS PARK Schedule subject to change; see web for updates. MONDAY

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

Level

2 2/3 All 1/2 1 2 1/2 3 1/2

YTG - Vinyasa Angie Vinyasa Betsy W ** Beg. Anusara Series Ronna Slow Flow & Restorative Amanda YTG - Vinyasa Dena YTG - Vinyasa Angie Vinyasa Becky YTG - Vinyasa Moya Hatha Sarah Jane

TUESDAY 9:30-11:00am 2/3 11:15-12:15pm ~ All 12:00-1:15pm All 1:00-2:15pm 1/2 4:00-5:00pm 2 4:45-5:45pm 2/3 6:00-7:10pm All 7:15-8:30pm 2 7:30-8:45pm

Mi-an Yoga Monique Restorative Yoga Coleen Yin Yang Yoga Kevin Hatha Sarah K YTG - Vinyasa Kathryn Vinyasa Holly Tantric Vinyasa Naomi Vinyasa Naomi Aerial yoga Intensives** Becky (-must preregister as of 2011)

WEDNESDAY 6:30-7:30am 8:00-9:15am 9:30-11:00am 11:15-12:30pm 12:00-1:00pm 5:00-6:00pm 6:00-7:15pm 6:00-7:25pm 6:30-7:30pm 7:30-8:45pm ~ 7:30-8:45pm 7:30-8:30pm

2 1/2 All 1/2 2/3 3 2 1/2 2 1/2 1/2 2

YTG - Vinyasa Maria Vinyasa Susan Anusara Chris Hatha Becky Vinyasa Angie YTG - Vinyasa Michelle Vinyasa Ted Tantra Tara YTG - Vinyasa Angie Yin Yoga & Meditation Tara Hatha Ted YTG - Vinyasa (starts Jan 5)Kate

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

3 2 All 2/3 All 1/2 2 2 All 2/3 1 1/2

YTG - Vinyasa Sarah Jane Slow Flow Laura Restore & Renew Coleen Vinyasa Betsy W J.A.I. Prenatal Yoga Sheli Yin & Vinyasa (starts Jan 6) Michelle YTG - Vinyasa Tracey YTG - Vinyasa Alex ** Preteen Yoga Ages 8-12 Betsy S Vinyasa Amanda YTG - Vinyasa Alex Hatha Amanda

THURSDAY

FRIDAY

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

Level

2 1/2 2/3 1/2 3 1/2 2 3 2 3 2 1/2

YTG - Vinyasa Maria Vinyasa Susan Mi-an Yoga Monique Vinyasa Holly YTG - Vinyasa Holly Slow Flow & Restorative Moya YTG - Vinyasa Tracey YTG - Vinyasa Kathryn YTG - Vinyasa Kathryn YTG - Vinyasa Kate Hatha Yoga Donation YS Trainees TM Twilight Yoga Aleeah

2/3 All 1/2 2/3 1/2 All All All 2

Ashtanga (starts Jan 22) Vinyasa Hatha Vinyasa Slow Flow Restore & Renew Vinyasa Preteen Yoga (Ages 8-12) YTG - Vinyasa

1/2 2/3 1/2 2/3 3 1 1/2 All 1

Tantra Ashtanga Primary Series Vinyasa Urban Flow YTG - Vinyasa

SATURDAY 7:30-8:45am 8:00-9:15am 9:00-10:15am 10:00-11:15am 11:30-12:45pm 12:00-1:15pm ~ 3:30-4:45pm 4:00-5:00pm 4:00-5:00pm

Susan

Ella Moya Naomi Ted Coleen Una Angela W Sarah J

SUNDAY 9:00-10:15am 9:30-11:00am 10:30-11:45am 11:30-12:45pm 4:00-5:00pm 5:15-6:45pm 5:30-6:45pm 6:30-7:45pm 8:00-9:00pm

Jen G Susan Ted Moya Kate Yin Restorative/Yoga Nidra Tara Twilight Yoga (starts Jan2) Naomi Beginning Meditation** Karen YTG - Vinyasa Joe P

** = Denotes class is a series and has specific start & end dates; pre-registration is required. See Workshops & Intensives on p.9 for dates

ÂŠ Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

MPLS DROP-IN CLASSES

Purchase a pass online or in person. Check the web for updates!

MINNEAPOLIS Schedule subject to change; see web for updates. MONDAY

SCHEDULE NOTE: Check out the Yoga-on-the-Go (YTG) Unlimited Class Passes (p.3)

Level

12:00-1:00pm 12:00-1:15pm 5:00-6:00pm 7:30-9:00pm

3 1/2 1/2 ~

YTG - Vinyasa Yin Yoga Hatha Yoga Study Tech Session

Alex Thea Jenn D YS Staff

2 1 1 3 All ~ 1/2

YTG - Vinyasa YTG - Vinyasa YTG - Vinyasa YTG - Vinyasa J.A.I. Prenatal Yoga Yoga Study Tech Session Yoga for Flexibility

Amanda Crystal Linda Sarah J Jessica YS Staff Jenn D

3 1/2 2 2 All 1/2

YTG -Viny. (ends Dec 31) Sarah Jane Hatha Jessica Yoga for Flexibility Una YTG -Vinyasa Sarah Jane Anusara™ Chris Hatha Jenn D

TUESDAY 6:30-7:30am 10:00-11:00am 12:00-1:00pm 5:00-6:00pm 6:00-7:15pm 6:00-7:25pm 7:30-8:45pm

WEDNESDAY 7:30-8:30am 8:00-9:15am 12:00-1:00pm 5:00-6:00pm 6:00-7:15pm 7:30-8:45pm

THURSDAY 6:30-7:30am 10:00-11:00am 12:00-1:00pm 5:00-6:00pm 6:00-7:15pm 6:00-7:25pm 7:30-9:00pm

2 YTG - Vinyasa Amanda 1 YTG - Vinyasa Crystal 1 Yoga for Back Strength* Sarah K *Option to stay 1-1:15pm for Restorative 2 YTG - Vinyasa Chelsea All J.A.I. Prenatal YogaTM Kim 2/3 Jivamukti™ Rachel H ~ Yoga Study Tech Session YS Staff

FRIDAY 8:15-9:15am 8:00-9:15am 12:00-1:15pm

2 YTG - Vinyasa (starts 1/7) Tracey 1/2 Hatha Thea 1/2 Hatha/Yin Yoga Thea

2 YTG - Vinyasa 1/2 Big A#%! Yoga™ All J.A.I. Prenatal YogaTM

Maria Celia Kristi

1 2/3 1/2 ~

Deirdre Rachel H Deirdre YS Staff

8:00-9:00am 9:00-10:15am 10:30-11:45am

SUNDAY

9:00-10:00am 9:45-11:15am 10:00-11:20am 11:30-12:55pm

YTG - Vinyasa Jivamukti™ Hatha Yoga Study Tech Session

Continue your practice with monthly workshops, intensives, or a Personal Practice Development Series - See p.9

Contin PR AC U TI IN CE G S

SATURDAY

Jan-Mar 2011

JANUARY Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Ganesh and New Beginnings for 2011 with Tara Cindy Sherman Location: St. Louis Park Sat 1/1/2011 from 1:00 PM - 3:00 PM Now is the time to look ahead and put into motion what changes you would like to create in 2011. The yogic term for a resolution is sankalpa,which is an affirmation, intention, and resolve all rolled into one. Invoking the archetypal energies of Ganesh is a powerful tool for manifesting your intentions. Ganesh is known as remover of obstacles, blesser of new beginnings, and relates to the earth mother which helps us stay rooted, grounded, and open to having all our needs met. Come learn more about Ganesh as we raise the energy needed to carry through with our resolutions through ritual. Chant 108 rounds of a mantra to Ganesh, to raise palpable energy for our sankalpa (please bring your mala, or prayer beads if you have them). See web for full curriculum details! Cost: $40

Yoga for Back Strength (6-week series) with Sarah Kalweit Location: St. Louis Park Tuesdays 1/4-2/8 from 5:45 PM - 7:00 PM Do you have back discomfort, carry tension in the neck and shoulders, or struggle with poor posture and/or lack of energy? Whether your pain comes from an injury, repetitive activities at work, or the rigors of life, yoga can help to release tension and retrain the body into balance. In this six-week session we will focus on freeing up the spine, increasing flexibility and range of motion.You will learn daily exercises for spinal health and core strength that will have you standing tall and strong. Beginners are welcome. If you have major back dis-ease, please contact the instructor about registering. Cost: $90

Efficient Modifications for Yoga with Michelle Pietrzak-Wegner Location: St. Louis Park Fri 1/7/2011 from 6:00 PM - 8:00 PM Has injury, weakness or inflexibility kept you from enjoying a yoga practice either in the classroom or at home either now or in the past? Has it specifically made you apprehensive about a moving practice such as Vinyasa? Learn how to modify your practice with alternate poses and props, giving you the confidence to walk into any class, in your body, in whatever state in might be in. Class will include discussion and asana. Cost: $40

Mom and Daughter Yoga (Mini-Session) with Ella Chissotti Location: St. Louis Park Sat 1/8/2011 - 1/22/2011 from 10:00 AM - 11:00 AM Share your love of yoga with your daughter, or if you have never done yoga, come and start together-You will move through easy ďŹ&#x201A;owing vinyasa sequences together and will explore learning and teaching one another, honoring the journey of listening and celebrating each other through asana practice and more-Yoga literally means to yolk, to connect, so what better way to embrace this amazing bond between mothers and daughters! Most suitable for daughters aged 6 through 11 years old. Cost: $75 for 2 people ($30 for each additional child) One-time drop in pass; $28 for 2

ÂŠ Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

4-Week Peace Medicine Energy Intensive with Coleen Elwood Location: St. Louis Park Sat 1/8/2011 - 1/29/2011 from 10:30 AM - 11:55 AM Embrace who you are becoming. Awaken your unique gifts...connect to the Earth...cultivate unity consciousness. A 4 week intensive designed to navigate the changing world, deepen your awareness of the energy realm, open to that which is larger. Join certified yoga instructor, reiki master, musician and shamanic healer Coleen Elwood for a month of developing personal practices to set energetic boundaries, awaken intuition, balance the chakras and deepen your connection with your own nature and all of nature. Discussion, meditation, yogic and shamanic tools and techniques to nourish peace within. Ideal for teachers, healers, massage therapists, nurses, parents, and anyone interested in a path to higher consciousness. Energetic boundaries workshop recommended and at least 1 year of a yoga/meditation practice. Cost: $100

Personal Practice Development Series™ with Monique Maxwell Location: St. Louis Park Saturdays: Jan 8th & 22nd, and Feb 5th & 19th from 11:30 AM - 12:45 PM Whether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to eight students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100

Your Shoulders, and How to Use Them with Monique Maxwell Location: St. Louis Park Sat 1/8/2011 from 1:00 PM - 3:00 PM Have you ever heard a teacher say, “Shoulder blades; back and in!” or “Get your shoulders away from your ears!”? Sometimes these encouragements sound reasonable in theory, but in practice can be hard to follow. With her unique method of Mi-an yoga, Monique will show you the way to opening up the heart and upper back as you experience what it means to take control of your shoulders to enhance your asana practice. It just might actually be possible (and feel good!) to “melt your shoulders toward your spine”. Cost: $40

Family Yoga with Angela Wethor Location: St. Louis Park Sat 1/8/2011 from 3:00 PM - 3:45 PM Yoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $16 for 1 adult 1 child, $6 per additional person

any

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Contin

with Becky Stella Location: St. Louis Park Tue 1/18 - 2/8 from 6:00 PM - 7:20 PM No previous Aerial experience required. In this series we will use Unnata® Aerial Yoga (on a low fabric sling) to help open tight areas of the torso and unwind the fascia in the back. Looking to find a deeper, freer backbend? Just hoping to ease your low back pain? Wherever you are working from, aerial can help you create new space and understanding in your torso and experience the surrender, wholeness, and joy of a free-flowing backbend at flexibility level. Wear sleeves that fully cover your underarms. Cost: $100

CT U IC ING ES

Aerial Yoga: Creating a Flexible Spine (4-week series)

Jan-Mar

2011

JANUARY Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Beginning Aerial Yoga (4-week series) with Becky Stella Location: St. Louis Park Tue 1/18 - 2/8 from 7:30 PM - 8:45 PM Unnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses without compression of the joints and spine. During the four weeks, we will explore poses on and off the sling, easing in to the sling at your own level of comfort. Please wear sleeves that cover your underarms. Cost: $100

PPD™: Personal Meditation Development Series with Tara Cindy Sherman Location: St. Louis Park Saturdays: Jan. 15th & 29th, Feb. 12th & 26th from 11:30 AM - 12:45 PM Whether you are brand new to meditation, practice occasionally, or have a daily ritual, this 4 week journey will add depth and meaning to your practice on and off the mat. This session is limited to 10 students who are ready to explore the challenges and rewards surrounding a regular meditation practice. Of Patanjali’s 8 limbs of Ashtanga Yoga, 4 limbs are dedicated to meditation. Come discover why meditation is so important. The instructor will help each student create a meditation practice that is both practical and optimal for their particular needs as a means to cultivate the inner riches of yoga. Traditional yogic and tantric methods of meditation will be employed. In class participation will be supplemented by weekly take home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced for at least 6 months and is ready to deepen their yoga practice. Cost $100

Advanced Training: Yin Yoga with Tara Cindy Sherman Location: St. Louis Park Sat 1/15/2011 from 1:00 PM - 4:00 PM This workshop is for yoga instructors, or those studying to be yoga teachers, as well as experienced practitioners who seek a deeper understanding of the Taoist form of yoga known as Yin. Yin yoga is a series of longer-held postures of stillness that promote healing and growth as they clear energetic blocks and boost the immune system. Practicing Yin helps one train the mind to quiet while it enhances circulation and increases flexibility. It is a powerful form of yoga in and of itself, but it also helps open the body to go further in ones regular yoga practice. Training includes how to: sequence, create classes based on the chakras and internal organs, effectively incorporate the power of yin into a regular hatha class, and how to modify to create steadiness and safety. Learn which poses are best in therapeutic yoga for specialized populations, as well as techniques for cultivating deeper states of meditation during practice. Cost: $65

Detox Workshop with Jennifer Davis Location: MPLS Sat 1/15/2011 from 1:00 PM - 3:00 PM Spring and Summer are seasons of rebirth and renewal. But, without proper release of toxins, good nourishment and well being, we prevent ourselves from being able to experience our full capacity to grow and bloom. Join Jenn to breath, move, sweat and stretch. Work through and release toxins from the entire system. We will start slow and continue to build heat in the body. As we warm up and increase our flexibility, we will have to option to move even deeper in our practice, releasing stored toxins, we will then wind down and end with a deep relaxation.You will leave felling light, refreshed and renewed. Cost: $40 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Advanced Asana Intensive: Tricky Transitions with Betsy Weiner Location: St. Louis Park Sat 1/15/2011 from 1:30 PM - 3:30 PM Are you a pro at Bakasana (crow pose), but can’t quite jump into it from Downward Dog? Have you practiced the Ashtanga Primary series and want to understand how to move from handstand to chatturanga? This is the workshop for you. Whether you are refining your practice or have just never had the chance to try some new moves, this workshop will give you the tools and support you need to attempt some of the more tricky transitions you’ve heard about in class. Working with alignment, breath and bandhas, learn to identify and isolate the parts of the body we use move fluidly between advanced poses. Regular asana practice and experience recommended. Cost: $40

Chakras and Asanas: Muladhara and Svadhisthana with Holly Schramm Location: St. Louis Park Sun 1/16/2011 from 5:30 PM - 7:30 PM What’s a Chakra? Ever wonder? Broaden your life experience and expand your “self” study when you join Holly Schramm for an introduction to your energetic body (the chakra system). Learn about the various elements and move through supporting asana of the root chakra “Muladhara” and your creative center “Svadhisthana”. This is one of a three part series on the Chakra System. Come for one or all! Cost: $40 (Or $105 for all 3)

Food, Mood, and You Yoga Psychotherapy to Treat Emotional and Stress Eating with Rachel Allyn, Ph.D., L.P., RYT-500 Location: St. Louis Park Sat 1/22/2011 from 1:00 PM - 3:00 PM Find ways to optimize your energy and maintain a healthy mood through balanced, conscious, deliberate eating habits. Stress influences our food choices. When feeling stress or uncomfortable emotions it’s well known that we are more likely to reach for carbohydrates, salt, sugar or stimulants. These junk foods trigger emotions that temporarily appear to elevate mood, but give no lasting benefit and often make us feel worse and “crash” physically and emotionally. This 2-hour workshop will assist you in breaking the stress/food cycle, help you get more conscious with your eating, and provide tools for lasting changes to your eating habits. Discussion regarding specific ways to cope will be interwoven with yoga (asana) and breathing (pranayama) to address the issue holistically within the mind and body for lasting change. Cost $40

Full Body Headstand with Naomi Hollingsworth Location: MPLS Sat 1/22/2011 from 1:00 PM - 3:00 PM Head, Shoulders, Hips & Toes. Salamba Sirsasana (a.k.a. Headstand) is often called the “King of Asanas” because it offers so many benefits for the practitioner. However, standing on your head can also be very challenging (and sometimes scary) to learn. In this workshop, you will learn the proper alignment, use of props and modifications to a variety of headstands. We will also explore how the legs, hips and shoulders can all help and hinder our headstand practice. Come learn safe and effective ways to progress towards or improve upon your headstand practice. Some yoga experience required. Cost: $40

Meditation 101 Contin PR AC U TI IN CE G S

with Tara Cindy Sherman Location: St. Louis Park Sat 1/22/2011 from 1:00 PM - 3:00 PM Don’t know how to meditate or need some help getting started? The benefits of having a meditation practice are many, and doctors, psychologists, and healthcare professionals are learning that meditators live healthier, happier lives. Why? Meditation is a way of slowing down and can create a sense of peace and inner harmony. When you move into a state of meditation, your heart rate decreases and your body relaxes.Your brain waves alter © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

JANUARY Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them! and move from the normal waking wave patterns to slower, deeper waves, reflecting the deep state of relaxation of the mind. Emotionally, meditation brings calm and serenity if practiced regularly. Psychologically the benefits can be tremendous, bringing an increased ability to concentrate and hold a focus. Spiritually, meditation is the path to enlightenment, connecting with your higher self and your soul. Meditation can take you to states of bliss, peace and joy. Cost: $40

A Mid-Life Practice 6-Week Series with Camille Gage Location: MPLS Mon 1/24/2011 - 2/28/2011 from 4:00 PM - 5:15 PM Gentle, yet challenging yoga practice for those in their mid-lives and beyond (but all ages are welcome). This class is designed for confident beginners or those who seek to strengthen a foundational practice.Very accessible, strong on the basics, with a flowing style and gentle pace. The class is designed to quiet the mind while building strength and flexibility in the body. Special attention is paid to the spine and back body; this class is perfect for those hoping to strengthen the back and minimize low back pain. The class is set to music and features a flowing series of classic hatha yoga poses including standing poses, seated twists and gentle folds. Modifications are demonstrated when necessary. This class is best suited to those who have had at least an introduction to yoga. It is ideal (and discounted!) for those who have completed the Absolute Beginner Series. Cost: $90

Shakti Flow™ Yoga Dance Training With Tara Cindy Sherman Location: St. Louis Park 3 Fridays: 1/28, 2/25, 3/25 Time: 6:00 PM - 9:00 PM Are you ready to take your students to the next level? Shakti Flow may be just what you are looking for! Nature’s first impulse is to move, to grow, to create and so it is with us. Experience and learn to teach the joys of combining sound, drumming, yoga, dance, intuitive movement, tantric philosophy and ritual into your yoga classes. This training has evolved through Tara’s 20+ years of yoga experience. Her practice has grown to embrace creative movement, dance, tantric philosophies, drumming and chanting. As her perspective deepened, so did its healing effects. Shakti Flow is the result of that process. See web description for curriculum details. The cost of this training includes attendance at 3 Shakti Flow classes the Saturdays after the training sessions. 1-2:30pm on 1/29, 2/26, & 3/26. Cost: $300

Shakti Flow Yoga Dance™ with Tara Cindy Sherman Location: St. Louis Park Sat 1/29/2011 from 1:00 PM - 2:30 PM Yoga Dance was developed at Kripalus’ Center for Yoga and Health in Stockbridge, MA. It is based in part on Body Mind Centering techniques and moving the body in different ways to bring optimal health to the various systems. Another key element in Yoga Dance is experiencing freedom and joy through movement. When we come together to move, dance, laugh, and work up a sweat, we discover a powerful antidote to modern day stress. Shakti Flow is Tara’s own creation, which combines drumming, chanting, and devotional yoga warmups with the dancing to enhance the transformational experience. Bring a pair of indoor shoes or clean sneakers. No experience necessary. Cost: $17

Jan-Mar 2011

JAI Prenatal Yoga for Birthing -For moms and their birth partners! with Jennifer Gray Location: MPLS Sat 1/29/2011 from 1:00 PM - 4:00 PM During this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will recieve a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated birth, as well as those who are open to pain medication. Cost: $90.00 per couple.

Backbends, A Survey of Heart-Opening Asana with Moya Mathews Location: St. Louis Park Sat 1/29/2011 from 1:00 PM - 3:00 PM From Cobra Pose (Bhujangasana) to Upward-Facing Dog (Urdhvamukhasvanasana), to standing balances like Dancer’s Pose(Natarajasana), backbends are often sprinkled throughout our asana practices. Alignment and proper sequencing are fundamental keys to fully experience the energizing potential of such poses. Whether you are flummoxed by Bow Pose (Dhanurasana) or have your head on your toes in Camel, come learn the safe way to progress or modify these heart expanding day brighteners. Cost: $40

Winter Rejuvenation Workshop with Coleen Elwood Location: MPLS Sat 1/29/2011 from 3:30 PM - 6:30 PM Winter is a time in which the Inner light is kindled in spite of outer darkness, a time to awaken to the higher self. Purify, rejuvenate & meditate with this luxurious 3 hour yoga workshop. A 2-hour gentle, meditative practice includes mudra, mantra, visualization, gentle movement & restorative yoga postures to kindle the inner light. Then, an hour of breathwork, self-accupressure, facial & foot massage replenish and rejuvenate. Peppermint lotion for your feet and chilled cucumbers for your eyes enhance this delicious spa-like experience. Awaken to the forces of nature and embrace this time of stillness. All levels welcome. Cost $55

Bringing Presence to Your Practice with Deirdre Murnane Location: St. Louis Park Fri 2/4/2011 from 6:00 PM - 8:00 PM Be inspired by the work of Ekhart Tolle and bringing it into the practice of yoga! The workshop begins with a discussion of the philosophy of Tolle and the teachings of Adyashanti, and what it is to be truly present in all that you do, followed by an asana practice focusing on awareness and presence in movement and meditation. Break out of the habitual routine of the “same old poses,” and by being present as we practice, find them anew. “Before enlightenment - chop wood, carry water. After enlightenment - chop wood, carry water.” Cost: $40

Peace Medicine Continuing/Advanced Training (6-week series)

Contin PR AC U TI IN CE G S

with Coleen Elwood Location: St. Louis Park Sat 2/5/2011 - 3/12/2011 from 10:30 AM - 11:55 AM Embrace your destiny, utilize your unique gifts, awaken and replenish! A continuing series for students to put into practice tools and techniques explored in the 4 week intensive. Deepen your ability to ground, protect, distill, cleanse and replenish. A unique blend of ancient wisdoms (yogic and shamanic) with modern day applications to deepen your connection to nature, your spirit and your community. Earth-based, soul-centered practices support for the changing consciousness. Continuing education for all students who have completed the 4 intensive. Cost: $120 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

and week

FEBRUARY Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Letting Go with Monique Maxwell Location: St. Louis Park Sat 2/5/2011 from 1:00 PM - 4:00 PM Human beings are funny creatures, fragile creatures. Most of us have a “handful of rabbit pellets” that we carry around and protect like mad. If anybody tries to take them away we get ANGRY at them because we think our pellets are all we have and we’ve because so accustomed to holding onto them. We don’t understand that whoever is trying to take them away may be trying to give us gold, and we’re afraid of making a change. Rev. Monique Maxwell invites you to come and practice the flow of Mi-An Yoga, a practice dedicated to the development of creating a perfect balance between body and mind. Through the art of words, the love of laughter, and the discipline of “let’s try again,” she will encourage you through a practice full of the seeds of wisdom that create change. Cost: $55

The Art of Twisting Arm Balances with Naomi Hollingsworth Location: MPLS Sat 2/5/2011 from 1:00 PM - 3:00 PM Come and be playful as you find your center of balance and realize your strengths as we work to break down the steps to move safely into a number of different arm balance asanas. Learn to move step-by-step into and out of Parsva Bakasana (Side Crow Pose), Astavakrasana (Eight-Angle Pose), Eka Pada Koundinyasana (“Fallen-Angle Pose”), and a bunch of other fun options! We will also explore the art of moving from one arm balance into another. Some yoga experience required. Cost: $40

Family Yoga with Angela Wethor Location: St. Louis Park Sat 2/5/2011 from 3:00 PM - 3:45 PM See page 10 for description. Cost: $16 for 1 adult 1 child, $6 per additional person

Personal Practice Development Series™ with Ted Roseen Location: St. Louis Park Sun 2/6/2011 - 2/27/2011 from 9:00 AM - 10:15 AM See page 10 for description. Cost: $100

Bhakti Yoga: The Path of Love & Devotion with Tara Cindy Sherman Location: St. Louis Park Sat 2/12/2011 from 1:30 PM - 3:30 PM One key principle of Bhakti Yoga is that the things we love and dwell upon, we become. This workshop is an exploration of the many moods (Bhava) of love that spring from our hearts as we awaken on our spiritual journey. Through chanting, poetry and stories, bhakti flow asana and meditation we will immerse ourselves in the healing power of love, which shines the mirrors of our hearts so that we become aware of the great beauty and love that lies within us and see that reflected in the world around us. Cost: $40

Jan-Mar 2011

Yoga and Acupuncture for Immunity with Moya M. and Jennifer J. Location: St. Louis Park Sat 2/12/2011 from 1:30 PM - 3:30 PM See web for description. Cost: $40

Feel the Love! Valentine’s Partner Workshop with Holly Schramm Location: St. Louis Park Sun 2/13/2011 from 4:00 PM - 6:00 PM “Feel the Love” with partner yoga, chocolate and wine! This workshop is for everyone. Bring someone you care about (significant other, sibling, parent, friend… sorry no pets) and want to have some fun with doing partner yoga and meditation. This workshop would only be complete with some delectable chocolate and the option to taste some of Holly’s favorite red wines. Warm up and feel the love! It’s winter! Cost: $60 per couple

Aerial Yoga Survey (4-week series) with Becky Stella Location: St. Louis Park Tuesdays 2/15 - 3/8 from 6:00 PM - 7:20 PM For both yoga students new to aerial and those with aerial experience, this 4-class series provides you with a deeper understanding of how to use an aerial yoga hammock safely and comfortably. Class is limited to 7 students and each will have their own sling. Together we will journey though the basic hangs and build on our progress with more complex poses, including forward folding, inverting, back-bending, and opening the hips. In the final classes you will have an opportunity to experiment with more challenging poses (if you wish) that are not normally taught in the drop-in classes. Eliminate compression of the joints and spine, unwind fascia, and build core strength in a new way! Please wear a shirt that covers your underarms. Cost: $100

Beginning Aerial Yoga (4-week series) with Becky Stella Location: St. Louis Park Tuesdays 2/15 - 3/8 from 7:30 PM - 8:45 PM See page 11 for description. Cost: $100

Yoga for Back Strength (6-week series) with Sarah Kalweit Location: St. Louis Park Tuesdays 2/15 - 3/22 from 5:45 PM - 7:00 PM See page 9 for description. Cost: $90

Reinventing the Wheel; Yoga & Feldenkrais® with Kevin Kortan Location: St. Louis Park Fri 2/18/2011 from 6:00 PM - 8:00 PM By exploring the various facets of this beautiful and challenging posture, we can discover versions that suit our evolving individuality. Using brilliant lessons from the Feldenkrais® Method, along with the art of Vinyasa Krama, we’re offered ways to ‘do the pose’ even if we’re not able to do the full pose. Those who are able to do the full pose will be offered ways to refine and support their practice of it. All welcome, especially useful for yoga teachers. Cost: $40

with Terriann Matejcek Location: MPLS Sat 2/19/2011 from 10:00 AM - 3:00 PM Completion of Level 1 Training required to take this course (this includes ‘Teaching Yoga to Children’ that was offered at YCM in July 2010). Build upon the base of your Level I training. Learn the fine art of creating own stories and classes to address issues of the here and now for the kids you are teaching. Keep the © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Contin PR AC U TI IN CE G S

Teaching Yoga to Children: Made to Move Level 2

your themes

FEBRUARY Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them! of your classes current and growing by learning how to build a curriculum that grows with developmental and emotional changes/challenges. In this training you will practice and problem-solve strategies as a group, learn how to teach emotional health in a physical way and keep your classes growing, current and fresh. Cost: $140

Aerial Yoga Inversions: 2-hour Workshop with Becky Stella Location: St. Louis Park Sat 2/19/2011 from 1:00 PM - 3:00 PM No previous Aerial experience required. What really happens when you’re upside down? Do you ever stay there long enough to find out? Unnata® Aerial Yoga (in a fabric sling) gives us the opportunity to invert in a completely relaxed state. We’ll explore all manners of being upside down, and work through the panic and mental blocks that trick us in to thinking that we can’t balance or that we must re-vert. We’ll prepare the body to hold its own inverted weight, strengthening and stabilizing our base, while we are already in a supported inversion. Gain a more flexible perspective about your physical relationship with the outside world. Cost $40

Chakras and Asanas: Manipura and Anahata Chakras with Holly Schramm Location: St. Louis Park Sun 2/20/2011 from 5:30 PM - 7:30 PM This is the 2nd in a 3-part Intro to the Chakras series, but attendance at the first class is NOT a prerequisite! What is so interesting about these chakras? If you are curious about your energetic body and want to learn more about how to tap into your inner power and outer strength, deepen your compassion for yourself and others and find peace within. Join Holly Schramm in a two-hour workshop to learn about the elements associated with these fascinating chakras and experience an energetic asana practice igniting them. Feel the love! Feel the power! Cost: $40 (or $105 for all 3)

The Music of Yoga with Linda Rae Holcomb Location: MPLS Fri 2/25/2011 from 6:00 PM - 8:00 PM Come practice yoga and experience the music created by some of the Yoga Community’s greatest musicians!! We will hear songs from a variety of artists and come to realize how the poses, when combined with music can make your practice deeper and more meaningful. Whether you are a teacher looking for more variety or a student wanting to learn more, this workshop will leave you feeling like you’ve gone a little further on your path. Mostly asana with some meditation. A workshop for all levels of experience. Each student will leave with a copy of the CD from class. Cost: $40

Mom & Daughter Yoga (6-Week Series) with Ella Chissotti Location: St. Louis Park Sat 2/26/2011 - 4/2/2011 from 10:00 AM - 11:00 AM Share your love of yoga with your daughter, or if you have never done yoga, come and start together-You will move through easy ﬂowing vinyasa sequences together and will explore learning and teaching one another, honoring the journey of listening and celebrating each other through asana practice and more-Yoga literally means to yolk, to connect, so what better way to embrace this amazing bond between mothers and daughters! Most suitable for daughters 6-11 years. Cost: $155 for 2 people ($60 for each additional child)

Jan-Mar 2011

Shakti Flow Yoga Dance with Tara Cindy Sherman Location: St. Louis Park Sat 2/26/2011 from 1:00 PM - 2:30 PM See page 13 for description. Cost: $17

Inversions + Restorative: Yin Yang Yoga with Moya Mathews Location: St. Louis Park Sat 2/26/2011 from 1:00 PM - 3:00 PM Inversions and restorative yoga, while seemingly polar opposite practices, are interconnected, complementary and an ideal afternoon practice. Inversions invigorate, refresh and renew by bringing fresh blood flow to the brain and recharging the thought process. Restorative postures open the physical and energetic body and nourish the nervous system. Come learn an ideal practice to employ when the afternoon energy crash hits. Unlike a latté, this workshop is caffeine-, sugar-, and lactose-free. It is intended for every level of practitioner including those who are afraid of inversions and those who are hooked on high-powered asana. Come find balance, blissful upside-down-ness and practice resting in every moment. Cost: $40

Embracing Menopause with Coleen Elwood Location: MPLS Sat 2/26/2011 from 3:30 PM - 6:30 PM The years leading up to and surrounding menopause can be a time of profound transformation. Menopause literally re-wires your brain triggering a necessary shift in priorities. Transform your fear and dread and embrace this time of wisdom and power. This workshop includes discussion, meditation, mudra and mantra along with gentle & restorative yoga postures and guided imagery to transform your experience. Tools and techniques to connect to intuition and honor your bodies wisdom. Perfect for women 40-55 or anyone interested in understanding this time of transition. Led by certified yoga instructor, reiki master, shamanic healer Coleen Elwood. Cost: $55

Personal Practice Development Series™ with Jo Mary Fahey Location: St. Louis Park Tue 3/1/2011 - 3/22/2011 from 7:30 PM - 8:45 PM See page 10 for description. Cost: $100

Personal Practice Development Series™ with Monique Maxwell See page 10 for description. Cost: $100

Location: St. Louis Park

Pratyahara, Pranayama & Flow

PR NT AC INU TI IN CE G S

with Naomi Hollingsworth Location: St. Louis Park Sat 3/5/2011 from 1:00 PM - 3:00 PM Pratyahara is the practice of withdrawing or disconnecting the senses away from the mind. The mind is easily distracted by all of the sounds, smells, sensations and sights that are ever present in our world. This can make it very difficult to stay aware of the breath and creates a challenge for us to find peace and quiet in the constant barrage of distractions around us. In this workshop we will use tools to assist us in taking the distractions away from our minds and pulling our energy back into ourselves so that we may become more aware on our mats as well as more present in our lives off of our mats. Cost $40

Jan-Mar 2011

MARCH Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

The Art of Yoga: Using Mandalas & Yantras for Wholeness with Tara Cindy Sherman Location: St. Louis Park Sat 3/5/2011 from 1:30 PM - 3:30 PM There is a wealth of moving and inspirational art in the imagery of mandalas, which have been used the world over for self expression, healing and integration. Mandalas are circular designs that can be used to tap into our creativity, or to enter a relaxed meditative state. They consist of images from nature, our lives, or the dream state. Yantras can be similar in appearance, but differ in that they are specific geometric designs that can be used as either a centering/meditation device or as a means to come into contact with the archetypal energies that each particular one represents. Just as man-tras are “words of power”, a yan-tra is a “body of power”. In this workshop we will use yoga and tantric techniques to explore both. See web for full description! Cost: $40

Connecting with your Core with Sarah Kalweit Location: St. Louis Park Fri 3/11/2011 from 6:00 PM - 8:00 PM Did you know that your “Core” is not just the abdominal muscles? It is the entire central trunk of the body...front, sides and back included. Through the practice of gentle back bending, mindful yet deep twisting and core focus during asana, one can achieve a greater sense of unity in the trunk of the body. We will explore a series of postures that target and challenge the abdominal muscles while providing stability to the structure of the spine. We will bring a heightened awareness to the internal core by learning the basics of the key internal “lock” mula bandha. With a strong core, your yoga practice will deepen as you become more stable and confident in your movement! Cost: $40

PPD™: Personal Meditation Development Series with Tara Cindy Sherman Saturdays: 3/12, 3/26, 4/2, 4/16 See page 11 for description. Cost $100

Location: St. Louis Park from 11:30 AM - 12:45 PM

The Power and Practice of Chanting Mantras with Tara Cindy Sherman Location: St. Louis Park Sat 3/12/2011 from 1:30 PM - 3:30 PM The ancient language of Sanskrit is energy based first and communicative based second. This means it is the language of our chakras and energy body, every letter of the alphabet represents and activates a petal from a lotus of a particular chakra. When chanting the mantras, we stimulate these centers to transcend everyday consciousness and infuse our lives with transformative power. The Bhakti mantras, such as those used in kirtans, can be used to enhance our yogic practices or to cultivate a state of joy and well being in our daily lives. This workshop will explore all three types of mantras and when and how to practice them most efficiently. Tara will offer suggestions to participants for selecting a personal mantra based on what it is they would like to achieve from the practice. No experience needed, bring a mala if you have one. Cost: $40

Jan-Mar 2011

Family Yoga with Angela Wethor Location: St. Louis Park Sat 3/12/2011 from 3:00 PM - 3:45 PM See page 10 for description. Cost: $16 for 1 adult + 1 child, $6 per additional person

Creating Energetic Boundaries with Coleen Elwood Location: MPLS Sat 3/12/2011 from 3:30 PM - 6:30 PM The World is changing for the better. Many of us are waking up to our gifts, becoming more sensitive, developing our intuition. This workshop gives practical tips, tools and techniques for creating and sustaining energetic boundaries. The first half explores meditations, visualizations and discussion on grounding, defining your aura, distilling heavy energy, protection and cleansing. The second half weaves in yogic postures and breathing techniques along with shamanic (Earth-based) tools for navigating the changing world. Ideal for teachers, healers, body workers or anyone interested in delving into the world of energy.. Cost: $55

Aerial Yoga: Inversions (4-week series) with Becky Stella Location: St. Louis Park Tue 3/15/2011 - 4/5/2011 from 6:00 PM - 7:20 PM For students with yoga experience, but no aerial experience required. In traditional yoga, we must work on building our ‘base’ (shoulders, arms, core) before inverting. Unnata® Aerial Yoga (on a fabric sling) allows us to invert in a relaxed way and become comfortable with the upside down world first. Once we have our bearings, we can work on building the strength of our base safely WHILE we are upside down, greatly decreasing the ‘fear factor.’ Throughout the 4 weeks we’ll work on building a variety of inversions and play with transitioning them to the wall or mat, addressing the challenges of getting from upright to upside down. Do not eat 1 hour prior to class and wear sleeves that cover your underarms. Cost: $100

Beginning Aerial Yoga (4-week series) with Becky Stella Location: St. Louis Park Tuesdays 3/15 - 4/5 from 7:30 PM - 8:45 PM See page 11 for description. Cost: $100

Yin Yoga for Endurance Athletes with Michelle Pietrzak-Wegner Location: St. Louis Park Fri 3/18/2011 from 6:00 PM - 8:00 PM Whether it be running, biking, swimming or all three, as an endurance athlete your body is often challenged and on the go.Yin Yoga is a quiet, yet intense practice that moves deeper into the channels of the body to help relieve tension caused by repeatetive movement. The addition of Yin Yoga to your endurance training will create a deeper balance in your routine and body, but can also help reduce injury as well as improve performance. No yoga experience necessary. Cost: $40

Yoga Psychotherapy to Treat Stress and Anxiety

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Contin

with Rachel Allyn Location: St. Louis Park Sat 3/19/2011 from 1:00 PM - 3:00 PM Find ways to manage and reduce stress and anxiety holistically within your mind, body and spirit. Anxiety is the number one mental health problem afflicting Americans. While we all suffer from intermittent feelings of stress, much of the population struggles with pervasive anxiety disorders including phobias, panic episodes, obsessive-compulsive behaviors, social fears, among others. This 2-hour workshop will assist you in coping with everyday stress, as well as more significant trauma and life transitions... and cultivating prevention techniques. Discussion regarding specific ways to cope will be interwoven with yoga (asana) and types of breathing (pranayama) that assist in redirecting your nervous system. Cost: $40

Jan-Mar 2011

MARCH Workshops & Intensives See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Hips Workshop with Jennifer Davis Location: MPLS Sat 3/19/2011 from 1:00 PM - 3:00 PM One of the largest weight-bearing joints in the body, hips are closely tied into issues with the low back, knees and even ankles. If that weren’t enough, our hips also store tension and stress from our lives. As you know, the hips can have a mind of their own and resist as we are trying to loosen them. This workshop is designed to lovingly coax our hips to begin releasing tension. As we open our hips we will notice an increased range of motion and a feeling of openness.You will walk or even dance out with a new understanding and appreciation of your hips. Cost: $40

Chakras and Asanas: Vishudda, Ajna and Sahasrara with Holly Schramm Location: St. Louis Park Sun 3/20/2011 from 5:30 PM - 7:30 PM This is the 3rd in a 3-part Intro to the Chakras series, but attendance at either of the previous classes is NOT a prerequisite! Vishudda, Ajna and Sahasrara chakras! Say that fast five times! Is curiosity getting the best of you? Join yoga instructor Holly Schramm in a two hour workshop about the chakras that govern self expression, intuition and Bliss. Meditate, chant and enjoy a lively asana practice to awaken the energetic body of the throat, third eye and crown of the head. Come explore the elements of these chakras and leave enlightened! Cost: $40

JAI Prenatal Yoga for Birthing -for moms and their birth partners with Jennifer Gray Location: St. Louis Park Sat 3/26/2011 from 1:00 PM - 4:00 PM During this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will receive a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated birth, as well as those who are open to pain medication. Cost: $90 per couple.

Eye of the Storm: A Headstand Workshop with Kevin Kortan Location: MPLS Sat 3/26/2011 from 1:00 PM - 3:00 PM Curious about headstand? Do you find yourself kicking or jumping into it? Headstand is often called the “King of the Postures” because of its many benefits. However, it can be a royal pain in the neck if not well understood. Step by step, learn how to embody a smooth continuous action towards creating a column of quiet; rest in the eye of the storm. All welcome – especially helpful for yoga teachers. *Headstand may not be appropriate for certain individuals. Cost: $40

Shakti Flow Yoga Dance with Tara Cindy Sherman Location: St. Louis Park Sat 3/26/2011 from 1:00 PM - 2:30 PM See page 13 for description. Cost: $17 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Release Your Inner Bee-yach, A Kundalini Yoga Workshop for Women with Helena Kriel Location: St. Louis Park Sat 3/26/2011 from 1:30 PM - 3:30 PM As the old song goes, sometimes it’s hard to be a woman! Stress and emotions affect us differently than men, and life’s pressure can restrict our ability to handle situations, others, and ourselves with grace. If left unchecked, this emotional roller coaster also takes a toll on our happiness, health, and beauty. This workshop offers Kundalini Yoga and Meditation to help women resolve and heal anger, jealously, and repressed emotions. Learn techniques to cultivate self-love, humor, resilience, and the peace of mind you crave. Improve immune response, release stress, enhance radiance, and balance the hormones. Let that inner bee-yach go, and bring back the balanced, cheerful, relaxed you! Handouts for home practice will be shared. Cost: $40

Yoga for Golfers with Moya Mathews Location: St. Louis Park Sun 3/27/2011 from 5:30 PM - 7:30 PM Before we know it, the blanket of snow that is covering the fairways and greens will melt and Minnesota golfers might be wondering, “What can I do to improve my game this year?” Yoga for golfers is here! Workshop participants will learn a simple yoga sequence to use as a personal practice through the on and off season to maintain mental clarity and focus, flexibility for trunk rotation and strength in the larger muscles of the lower body. Suitable for all levels (as well as non-golfers). Cost: $40

The JAI Crib J.A.I. Mom & Baby Play-Groups (Ages 0 to 6 months) This fun and ongoing playgroup aims to help moms and their babies find community, and ignite useful and fun discussions based on yogic philosophy and how it applies to parenting. Classes include plenty of time for baby massage and mom and baby yoga! Each group is set up to “grow” together and is grouped by ages to insure developmentally appropriate discussions and yoga for all. Each play group is a 6-week session, encouraging mom and baby back into yoga as early as 4 weeks after delivery. Returning moms will have priority registration for the 2nd session to help sustain the continuity of the group. Cost: $90 for each 6-week session Thursdays 11am-12:15pm SLP Studio (1/6-2/10) (2/17-3/24) Sundays 11am-12:15pm SLP Studio (1/23-2/27) (3/6-4/10) Wednesdays 10:30am-11:45am SLP Studio (1/19-2/23) (3/2-4/6)

Amy Dickson Natalie Zamansky Laura Honeck

BIrth Announcements: Leo Salvatore Lewis (at left) was born Friday, Nov. 12th weighing 7 lbs, 11 oz and 20 inches to parents Chad Lewis and Nisa Giaquinto.

**If you are a JAI Prenatal student and have recently given birth, email your birth stories and photos to register@ yogacentermpls.com so we can announce the arrival of your little one. © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Leo Christopher Carlson (no photo) was born Thurs, Dec. 2nd to parents Chris Carlson and Jessie Seehof Carlson.

Deepening Your Journey Commit to your practice through in-depth trainings and experiences.

YOGA TEACHER TRAININGS The Yoga Center of Minneapolis offers both a 230-hour Teacher Training/Yoga Study program that is registered with Yoga Alliance and exceeds the 200-hour registry requirements, and an advanced 300-hour program that along with a 200-hour+ program, meets Yoga Alliances 500hour registration requirements. YCM is a licensed private career school with the Minnesota Office of Higher Education. Some of the most comprehensive yoga study and training experiences in Minnesota, these programs are designed for any student wishing to teach or deepen their experience of yoga and its philosophies. Payment plans are available. See web for full details and program applications.

Primary 230-Hour Programs See web for program curriculum.

::9-Month Wednesday Nights - Starts February 9th

::NEW! Daytime 9-Month Tues/Thurs - Starts March 1st

::Year-long Sundays - Starts May15th

Weekly Monday Core Meetings from 6-9pm plus electives.

Weekly Monday Core Meetings from 10-2pm for 4 months, 5 months electives and mentorship. Core Meetings two Sundays per month for one year from 1-5pm plus electives.

Advanced 300-Hour Program

To apply for Yoga Alliance’s 500-hour Registry

::Module B- Assessing the Body and the use of Yoga Therapeutics 1 - The Physical Body 3 Weekends: Jan 21-23, Feb 11-13, Mar 4-6 • Yoga for temporary physical injuries and healing (sports injuries, accidents, recovering from illness) • Yoga for permanent injury or disability (arthritis, carpal tunnel, scoliosis, individuals with replacements etc) • Assessing the injured body and its application of yoga one-on-one and in a group, and Practicum

See web for schedule and topics of all modules. Modules are open to anyone who has completed a 200-hour or 230-hour training that meets the Yoga Alliance standards. This program has been broken into 6 modules. You may take in succession (taking 16 months to complete) or at your own pace. Five of the modules meet one weekend per month for 3 months. The final module meets one weekend per month for 2 months. You may take the modules in any order you wish, but you must finish with the final (2-month) module. There will be required reading lists and report assignments due at the end of each module. Upon completion of each module, you will receive a certificate. Once you have completed all six modules, you will receive a graduation certificate, and you may choose to apply for Yoga Alliance’s 500-hour registry. Rotation of modules will start this October and then again in March so you can make-up any missed weekends or days in the next round of that module. Each module will run with a minimum of 8 students. See web for module schedule and curriculum. © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Rod Stryker Yoga Sutra: Light on Self-Mastery - A ParaYoga® Master Training and 5-Day Intensive This five-day practice and Teacher Training Intensive is open to all interested students. Designed to enrich dedicated practitioners, aspiring teachers, or those already teaching, the training consists of two parts: Open Morning Practices and Afternoon Training Sessions. Morning Practices: 9am-12pm | Sat-Wed 1/8-1/12 Open to all dedicated practitioners (participation in the training is not required). These 3 hour practices, led by Rod, are devoted to unfolding a particular teaching of the Yoga Sutras. Emphasizing direct experience these sessions survey the most relevant and powerful themes of the Sutras by weaving together dynamic Asana,Vinyasa, Pranayama, and meditation practices. Afternoon Training Sessions: 1:30pm-5:30pm | Sat-Wed 1/8-1/12 Open to all interested students, teachers and non-teachers alike. Deepen our exploration through lectures, additional practices, and Q & A sessions. Our focus is to outline Yoga’s path toward self-mastery, and how Yoga can, if properly understood and practiced, remove those things that keep us from experiencing our highest aspirations. As a whole, the Training aims to exalt teachers and non-teachers alike by providing a vision to see oneself and one’s practice (and/or one’s students’ practice) with sublime understanding, compassion, and crystal-like clarity. COST: (You may either register for the morning practices OR the entire 5-day training.) Morning Practices: $55 per class, or $250 for all 5 Entire Training: $725 Payment Plan Available: Deposit of $250 reserves your space, and automatic payments will be set up with your credit card until full payment is made. This option is not available for purchase online - please call the studio, 612-436-4700. SEE WEB FOR TRAINING CURRICULUM.

Winter Detox Week with Jennifer J and Jennifer G Dates: Monday 1/24 - Friday 1/28

Location: St. Louis Park Time: 7:00 AM - 8:30 AM Cost: $250 (See web for YFT & Detox Alumni discounts)

Join us for a week-long Detoxification program which uses the riches of Yoga, Chinese Medicine, herbs and whole foods to help cleanse the body, mind and soul. Winter is the season to restore and rest our body and mind. A winter detox is a great way to start off the new year and to recover from the holidays both physically and mentally. Reap the benefits of this season by spending a week with mindful eating, breathing and stretching.

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• Instructional booklet with 5-day cleanse, recipes, grocery list and journal • Week supply of detox support herbs • 5 yoga classes: 7:00 - 8:30am Monday - Friday at the St. Louis Park studio • 2 Mini Detox acupuncture sessions during savasana with press balls (optional but included) • 20% off additional individual acupuncture appointments

The group will meet every morning Monday through Friday from 7:00 - 8:30am at the SLP Studio. Acupuncturist Jennifer Johnson Lic.Ac. MAOM and yoga instructor Jennifer Gray will guide you through your week with Kriyas,Yin Yoga,Tantric detox practices, acupuncture (optional), herbs, reflection, and diet guidelines. You will be mailed your detox packet so that you can prepare for your meals and head into your week with intention. The week includes:

Jan-Mar 2011

Deepening Your Journey

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Winter Yoga for Transformation Jan 27th - Feb 22nd at the SLP Studio Each YFT session will meet Tuesday and Thursday evenings 6-8:30 and Saturday mornings 9-11:30. and include: • 1.25 hours of special detoxifying and balancing yoga practices with Jennifer Gray • 60 minutes of workshop YFT is a 4-week intensive that meets 3 times each week and will help you to detoxify, clarify, feel better mentally and physically, and instill the practice of yoga into your body and mind. January is the perfect time to dedicate yourself to making the changes you have been intending to make in the new year. Whether you are a fan of Detox Week, a YFT Alumni or are just ready to make lasting changes to your yoga practice and renew a sense of well being, this month long intensive is for you. This winter’s YFT asana classes will continue to focus sound, energy, breath, movement, and intention which can help you to begin to lead a more balanced, meaningful and healthier life as well as transform the way you view and react to the world. Our Saturday practice will now be 2.5 hours and include a full, well rounded and balancing morning. The winter workshop theme will focus on the Yamas and Niyamas and we will learn how to weave yoga philosophy throughout our daily life. In addition we will continue to focus on clean eating, adding to our recipe books through out the month, exploring mantra, pranayama and meditations. Basic yoga knowledge is recommended but all levels are welcome. We recommend (but it is not manditory) that you also attend Winter Detox Week. (You will receive a discount for doing so.) Once you have completed this month-long experience you will be a YFT Alumni and will be eligible to register for the continuing YFT weekly classes, yoga practice homework assignments, priority registration and special future YFT and Detox Week discounts. Our wonderful YFT community is growing quickly and has proven that the fun, learning and practices do not have to end once the month is over! We even have a Facebook page!

This class is limited to 15 students so register early to hold your spot. Cost: $385, see web for discounts. (Any regular class passes on your account can be frozen during the YFT month.)

JIM BENNITT - Tantric Yoga Weekend

(Check out Jim’s interview on page 27!)

Location: MPLS Studio

Cost: $50 per workshop or $185 for all

Tantra: Weaving together the Material and Spiritual Worlds - Fri 3/11/2011 from 6:30 PM - 9:00 PM

While many spiritual traditions teach that the material world is a distraction to spiritual growth, tantra (which means “to weave”) actually says the opposite. Not only should we weave the two together, but tantra also says the material world is a manifestation of the divine and you should enjoy and thrive in it! How do we do that? The answer is a skillful use of energy. Tantric Vinyasa Yoga not only helps to build prana, it also sequences postures, breathwork and meditation to direct it in a certain “skillful” way. The sticky mat and meditation cushion become our laboratory to conduct experiments that lead to a healthy body and a calm yet alert mind. Your practice becomes more than just a workout. It’s now a sacred ritual!

Vinyasa from a Tantric Perspective - Sat 3/12/2011 from 9:30 AM - 12:00 PM

The word vinyasa stems from the Sanskrit word nyasa, which means “to place”. The prefix vi, in this case, means “in a special way”. Thus vinyasa would mean “to place something in a special way”. The word tantra translates “to weave” and refers to weaving © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

together the material and spiritual worlds. A tantric vinyasa class is a practice consisting of postures, movements, gestures, breathwork and meditation weaved together in a special way to reach a specific desired result. In this class we will first decide what our desired result will be and then practice in an intelligent way to get there. This class will be on the more vigorous side and is appropriate for students in good health and a strong physical practice.

Prana Vayu - Sat 3/12/2011 from 2:30 PM - 5:00 PM In today’ s yoga world, prana is sometimes mentioned, but rarely in any detail. It is described as “ energy” or “ the vital life force” but these descriptions just begin to scrape the surface. Vayu means direction of flow or wind. Tantric Vinyasa Yoga is the skillful use of this energy. We not only attempt to build and contain it, but also direct it to certain areas of the body, which in turn, have and effect on the mind. Once prana has entered the body, it can move in five different directions and accumulate in these areas, which can be good or bad depending on the person. In this class, you will learn the five main vayus and how to strengthen them. We will then do a practice to help us understand where we are lacking prana and how to increase it where we need it most. Although this is a gentle practice, it has very powerful results.

Vipariti Karani - Turning Your World Upside Down - Sun 3/13/2011 9:30 AM - 12:00 PM Although today most yoga practitioners believe viparita karani means “legs up the wall”, the literal translation is “active reversal” or “to be inverted”. Everyone seems to agree that holding inverted postures for long periods of time kept the ancient yogis looking incredibly young and healthy. In this class we will focus on intelligent preparations, safe alignment and proper counterpose for inversions to lower any risk of injuring the cervical vertebrae.

Sneak Peek Teacher Training: JAI Prenatal Yoga & JAI Yoga for Birthing Instructor: Jennifer Gray Location: St. Louis Park Fri 4/15 from 6pm-9pm | Sat 4/16 from 9am-4pm | Sun 4/17 from 10:30am-3:30pm J.A.I. Prenatal Yoga and J.A.I. Prenatal Yoga for Birthing are a system of Meditation, Pranayama, Asana and practical philosophy on giving birth today, developed by the founder of the Yoga Center of Minneapolis, Jennifer Gray. During this 30-hour training you will gain the tools and skills to work with the pregnant community in a yoga setting and teach prenatal yoga classes.You will learn the curriculum for these classes and the philosophy behind it, prenatal anatomy, asana for pregnancy and meditation, and pranayama techniques for birthing.

be finish

If you have never had a baby or attended a birth this will also be required. A paper will due at the end of your practicum.You must attend all Friday, Saturday and Sunday sessions, observations and turn in your paper to receive certificate and use of curriculum. Cost $450

EP E JO NIN UR G NE YO Y U

This training includes: -JAI notebook with curriculum - 15 hours in studio training. - 10 hour practicum which will include observing 5 J.A.I. Prenatal Yoga classes, and 4 hours observed teaching. - The remaining 5 hours will be made up of non-contact research, reading and study.

Jan-Mar 2011

JIM BENNITT The Interview T

antra vinyasa creates the expansion of experience and awareness, and opens a path to spiritual knowledge and liberation, believes Chicago yoga teacher Jim Bennitt, who specializes in guiding students through this particular practice. He notes that the practice can also allow a student to tap into breath, build a bit of heat, control energy, and calm the mind. Sounds like a pretty fierce yoga class to us. In anticipation of his upcoming training in Minneapolis, we caught up with him to find out how his teaching has evolved over the decades: How did you come to yoga? Years ago, when I was just out of college, I was having lower back pain,

and a friend of mine who was going to a graduate school of physical therapy told me it was because my hamstrings were too tight, and if I didn’t do anything about it, the problem would get worse as I got older. I’d heard a little something about yoga being about body, mind, and spirit, and at the same time, I’d picked up a book about Ayurveda by Deepak Chopra. So, all that combined for me to go to a yoga class. What were your initial impressions of yoga in those early days? I remember that I first went to a Saturday morning class, so I purposely didn’t go out drinking Friday night, which helped because I wasn’t sitting in yoga feeling hungover (laughs). But in general, the more I went, the more I felt physically stronger, in a way

that was different than a workout. I’d wrestled in high school and college, and lifted weights, but this didn’t feel like that kind of athleticism. Instead, it felt like I was making myself healthy on the inside as well as the outside-like I was cleaning myself out from the inside. When did yoga really begin to stick for you? For the first couple years, I didn’t make it a habit, I bounced from studio to studio, but I always felt good leaving class. Then I moved close to Moksha, the biggest studio in Chicago, and found a couple of teachers that I really had a connection with. They had a good way of making a class physically challenging, in an intellectual way. So, I went from going every once and awhile to five days a week.

Jan-Mar 2011

What led you to teaching? I was spending so much time at the studio, they kind of made me teach. Much like the Yoga Center of Minneapolis, they had prominent visiting teachers come in, and I started taking workshops with top teachers and just spending a lot of time at the studio. In 1997, the owner wanted me to start teaching, so I thought: well, I’ll teach a Monday morning class at 6:00 a.m., and no one will come and I can just practice on my own. But a few people came, and then more opportunities popped up, and now I pray that people come (laughs). It felt good to be helping others, and I found that through teaching yoga, I was empowering people to heal themselves. It felt very profound, so I stuck with it.

sure how to do it. After working with my teacher, Rod Stryker, I began incorporating more subtle techniques within my teaching, and now I’m more focused on the subtlety that can come with the practice. I still embrace a strong physical practice, but I also focus on building prana and calming chitta.

How has your teaching evolved since then?

In what way is your teaching unique?

It’s definitely changed quite a bit throughout the years. First, it was a physically intense class. I knew breathwork and meditation were important, but I didn’t know how to integrate them into class, I wasn’t

The type of people I’d like to reach the most are those who are a little burned out on a really strong physical practice. One that comes to mind is Ashtanga, which I think is great, but it can be draining. For

some people, it can beat you up. I felt like that when I used to wrestle, and I got tired of feeling like that. Ashtanga is just one example, I think there are people in any kind of strong physical practice who are feeling like they need more balance. How can a student know if he or she is feeling burned out on a strong physical practice? They’re sore all the time, for one thing. It’s good to be sore sometimes, but if you’re always that way, it takes its toll, especially as you get older. If you’re lacking energy in the middle of the day after taking a yoga class in the morning, that’s another sign. It’s good to push yourself a little, as long as you can incorporate some softness into the practice too. Yoga should make the rest of your life feel better, I always think of my practice as training for my day. It’s all about balance. ♦ Jim will be teaching Tantric Yoga workshops at the Yoga Center of Minneapolis from March 11 - 13. Information on those classes can be found on p.25.

Elizabeth Millard is a yogini and writer living in Minneapolis. © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

AYURVEDA Ancient Healing Science For Our Modern World F

or those of you who have not heard of Ayurveda (pronounced eye-yurVAY-da), I want to introduce you to this ancient body of healing knowledge that is one of the oldest in the history of our world. Ayurveda comes from the part of the world that is now India, and is the cultural medicine of India, deeply rooted in tradition. It is, however, much older than the country of India and universal in its concepts. It is a sister science of Yoga, and a complete system of medicine that includes internal medicine; pediatrics; ear nose and throat, or addressing illnesses in the area of the head and neck; surgery; psychiatry; toxicology; rejuvenation; and virulization or recommendations for having healthy progeny. Ayurveda is often called the ”Mother

of All Healing” and the principles of many of the natural healing systems now familiar in the West have their roots in Ayurveda, including Homeopathy, Acupuncture, Aromatherapy, Massage therapy and Polarity therapy. The aim of Ayurveda is to provide guidance regarding diet and lifestyle so that healthy people may remain healthy and those who have health issues will have a way to improve their health. Ayurveda, a Sanskrit word, is a combination of two words, Ayuh meaning life and Veda meaning knowledge: Ayurveda: the knowledge or science of life. Ayurveda steps into the illness spectrum much earlier than our Western system of medicine, and so it is truly a preventive medicine. A minor symptom that a Western medical provider would not consider serious is very important in Ayurveda.

Addressing a symptom early on and resolving it, ensures that the potential disorder that may have happened will never blossom into a disease. Ayurveda addresses health by paying very close attention to the balance in a person’s physical body, mind/emotions and spirit/consciousness. Each individual is unique and because of this unique quality, everyone is treated as an individual in his or her health to illness spectrum. Preventing illness and disease is greatly emphasized in Ayurveda and is accomplished by maintaining balance through correct diet, lifestyle practices, right thinking and the use of herbs. We are presented with many stressors in our day to day life. Ayurveda teaches us how to shift our perspective from outward looking, to inward and examining. What are our options in each moment? What do we need to do to stay centered in

Jan-Mar 2011

ourselves? How do we maintain our balance? According to Ayurveda, balance is the natural order and imbalance is disorder. In other words, health is order and disease is disorder. Understanding the relationship between these two helps us to maintain health and balance. How does Ayurveda accomplish this goal of maintaining balance? Each individual is a unique combination of three energies that are present in everyone and everything. These energies are a coming together of qualities that make up the building blocks of our universe. These building blocks are the 5 elements that Ayurveda and Yoga use for their elemental theory of creation. They are Space, Air, Fire, Water, and Earth. Space and Air = vata. Fire and Water = pitta. Water and Earth = kapha. For our purposes, we will focus on how they present in our human organism. First is the energy of movement. In our bodies, movement is seen as the blinking of the eyes, the beating of the heart, the nervous and muscular system and even down to the movement of nutrients in the cellular fluids. This energy of movement is called by its Sanskrit name, vata. Next is the energy of metabolism. Everything we eat must be metabolized by our digestive system so that we obtain the nutrients and benefit from the food. Also, our brain must metabolize the information we take in so that it is understood. Digestion, absorption, assimilation, and nutrition are all words associated with the energy of metabolism. This energy is called by its Sanskrit name, pitta. The third and final energy is that of structure. Our bones, muscles, tendons and ligaments provide the structure that holds us together. It also provides the lubrication we need to move with ease in the form of synovial fluid. All the fluids of the body from cerebral spinal fluid to saliva are associated with this energy of structure. It is called by its Sanskrit name, kapha.

Knowing our unique constitution helps us to choose the right foods, ways of exercising, how much rest we need etc., and offers us a path to follow to maintain health. For example, due to the lightness of vata (space and air), and the general rule that opposite qualities balance each other, it benefits the person with a vata constitution to avoid light, raw, rough, cold foods and choose instead warm, cooked, nourishing food. And due to the warmth of pitta (fire and water), it benefits the person with a pitta constitution to avoid hot spicy food and choose cooling, fresh, soothing foods and avoid heated arguments. And finally, due to the heaviness of kapha (water and earth), it is most beneficial for the person with a kapha constitution to choose a light diet and get regular vigorous exercise to counter the heavy quality that may lead to a heavy, sluggish feeling. There is much more to say about Ayurveda, but this brief article offers some introductory remarks that may spur more interest and research. There is much to be found online and in books about Ayurveda. At its heart, Ayurveda is a practical natural system of healing and health. The suggestions it offers are unique to each person, and ultimately helpful in maintaining health and happiness by understanding what we need to stay healthy in mind, body and spirit. â&#x2122;Ś Marcia Meredith, RN, NP is a registered nurse and a Certified Ayurvedic Practitioner in the Twin Cities offering consultations and ayurvedic treatments. www.healththruayurveda.com

All people have these qualities of vata, pitta and kapha. Ayurveda teaches us that how these qualities show up in each individual determines their unique constitution. For some people vata and pitta may be predominant while kapha is less so. Or for others, pitta and kapha may be more predominant while vata is less. This is an ancient way of describing our genetic code, for we obtain our unique combination of vata, pitta and kapha according to our parentâ&#x20AC;&#x2122;s unique constitution.

ÂŠ Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Oiling my What!? T

his winter, protect yourself from seasonal colds and allergies with one of Ayurveda’s age old secrets…Organic Oil. The day we are born our bodies start drying out. Replenishing the skin as well as the “holes in your head” with oil is a great way to maintain a healthy you in the upcoming drier months. Oiling the “holes” in your head should be done all year long and is extremely effective in keeping bacteria and germs from finding their way into our system. Germs attach themselves to our dried out sinus passages and airways as well as targeting phlegm in the body. Lubricating these areas helps build a stronger immune system and promotes healthy skin, joints, muscle tissue and sinus passages, keeping them free and clear from bacteria. This practice is safe for both children and adults alike, and is something that can be added to your daily routine to help prevent the common cold,

flu, sore throat, sinus congestion and ear ache. It is also beneficial if you use a neti-pot or are travelling. Oiling also helps calm the central nervous system and has a deep moisturizing, therapeutic effect on the body and skin alike. Certified organic sesame oil is a popular choice unless a doctor or ayurveda practitioner has recommended that you use an alternative such as olive oil or coconut oil. Changing the type of oil you use every few months is recommended so that the body does not build up immunity to one type over another. “Oiling your holes” should be done while showering or bathing, when the pores and skin are more open to receive the benefits of this healing Ayurvedic practice. While in the shower or bath, follow these simple steps: 1. Start with your EARS! Squirt a little oil onto the fingertips of one

hand. The ring finger seems to “fit” the best so make sure it gets covered with the oil. Rub the left and right fingertips together, spreading the oil evenly. Now take the ring fingers of each hand and insert them into the holes in your ears, moving them in and out of the ear canal in a circular motion. For children you can use an eye dropper to get the oil into the ear canal. When the ears feel oiled, move on to... 2. The NOSE! Once again, squirt some oil onto the fingertips and spread evenly between the left and the right. Place the pinky fingers (or whichever fingers fit best) into each nostril and spread the oil all around inside the upper and inner nose. For children you can use a Q-tip to get the inner nose oiled down. Now, it’s time for... 3. The MOUTH! Your mouth and gums are the final step, and here the middle or index fingers seem to work best. Massage the oil into the upper and lower gums and across the roof of your mouth. Your inner cheek and tongue will also benefit from this, as many of the oils you use will naturally eliminate bacteria. When you are finished with the three areas of the head you can rinse or wash your face with warm water. As a result of this oiling practice, the skin on your face will also be softened, have increased elasticity, and appear more youthful. Organic oils can be found at any coop or whole food store, available in either the dry foods aisle or the Health & Body Care section. Have a safe and healthy winter season! ♦

Linda Rae Holcomb is a yoga teacher based in Minneapolis.

Jan-Mar 2011

Transformation... (Continued from p. 2) Kundalini workshop for Women in March. Also great for emotional clearing, this workshop will benefit your chemical balance and peace of mind. Relationships: Whenever we are confronted with criticism, failure, or rudeness, rather than clinging to what keeps our ego safe, our response can become “thank you,” for every time this happens, we are given the opportunity to burn away the old impressions of ourselves. Trying something outside your mental comfort zone can produce the same liberating results. Aerial Yoga or Shakti Flow Yoga Dance, anyone? Motivation: Create a realistic plan for yourself, and take advantage of multi-week intensives and drop-in class packages to plan out your practice. Pick up a ‘frequent yogi’ punch card from either studio, and commit to 2 classes per week. After one month, you’ll have a free class pass to show for it. The cycles of our classes and workshops are created and scheduled with a balance of topics in mind. The 2- and 3-hour workshops are open to everyone. Each weekend you’ll find workshop opportunities to learn more about specific asana (poses), yoga philosophy, spiritual development, and occasionally alternative medicine & bodywork. Sometimes, 2 hours just isn’t enough. There are a wealth of 4- and 6-week intensives and beginner classes offered this winter (such as personal practice development, intro to yoga for men, aerial yoga, mother-daughter yoga) that offer a curriculum that builds week to week. Regularly immersing yourself in a practice will make it easier for lessons on the mat to trickle in to your daily life. The month-long Yoga for Transformation program happens once each season, and meets 3 times/week for breathwork and asana practices that create lasting change. Each month is planned with careful attention to the emotional, mental, and physical demands of the season. Wherever 2011 takes you, we wish you inspiration and wellness. If ever you are looking for something that YCM doesn’t seem to offer, don’t hesitate to let us know- the odds are good that you are not alone, and that we know of a qualified teacher who will be excited to plan it! © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

STORIES FROM THE MAT An excerpt from “Yoga Yearbook”... Today’s technique session was AMAZINGLY cool – but not for the reasons you expect. So let me explain. The class session was titled “Floating and Flying Techniques” – which sounds super-cool, right? I certainly thought so! I really had no idea what the content of the class would be, but I was looking forward to something very fun! Upon arriving to the class, the instructor asked us, “Okay, floating and flying, what does that mean we’re going to focus on today?” I honestly had no idea, so I looked expectantly at her, waiting for the answer to what I assumed was a rhetorical question. Instead, over half of the class responded, “Jumping!” – like they all totally knew what ‘floating and flying’ really implied. Floating and flying meant jumping, of course. Oh $#*%. In yoga classes, whenever the teacher cues us to “either walk or jump your

feet to the top of the mat”, I always choose the first option. Always. ALWAYS. I have never been able to get my body to move anything close to a sufficient jump. On the few rare times when I have tried a jump, it sounded like a huge THUD, and it hurt my feet/legs/ arms, and it revealed just how weak and uncoordinated and “not perfect” I was at yoga (which is probably the real reason why I don’t jump – but we’ll leave my personal psychology for another day). Suffice to say, when I learned that I had just entered a 90-minute class on the topic of jumping, my excitement for “floating and flying” nearly immediately turned to disappointment, hesitation, and irritation for jumping. Ugh. But, I was in the class, on my mat, materials unpacked – so it’s not like I could easily walk out of the

session (without feeling completely embarrassed). So, I took a breath, straightened my posture, and got my mind ready to learn. To prepare for jumping, the teacher had us “crunch our toes”. I had never heard this term before, so I was unclear what to do (as were many other people in the class). We were all informed to squat down; curl our toes under so that the toe knuckles were on the floor (the hard, wood floor); put our heels down (so that the toes were curled under our feet); and then sit back on our rears, thereby putting ungodly pressure on our toes – in effect, crunching (crushing!) our toes. Oh. My. Dear. G-d. The pain, the pain, the pain!! It hurts!!! (If you don’t believe me, please try this activity yourself. And you know what? Try it even if you do believe me; get a sense for what this really feels like.) After literally 4-5 seconds in this position, my mind immediately started judging the situation: “Yoga shouldn’t hurt; this toe crunching business is wrong! I shouldn’t be doing this to my body; intentional pain is not acceptable in my yoga practice! I’m supposed to be respecting and loving my body, treating it kindly; not hurting it! This is bull! I shouldn’t be doing this!” And in judging the situation, I quickly started to then judge the class, and the teacher. But then, just seconds after all of that, I caught myself. “Oh, wait, I’m judging. This is what judging feels like!” I was

Jan-Mar 2011

... Stories from a yoga teacher in Training able to then let go of the judging, and truly accept the situation as it was. Now, this isn’t to say I suddenly liked the situation – I really didn’t – not at all. Not even a little bit. But. I did accept the situation; and that was amazingly remarkable. --Okay, so we do 3 sets of toe crunching (the first two sets were 30 seconds each, and the final set was a full 60 seconds – ow, ow, ow, ow, OW!); and then we did a few sun salutations to warm up. --Okay, I can breathe a little bit easier. I know how to do sun salutations. I start to feel a tiny bit more comfortable. My self-confidence begins to return. --Okay. I can do this. Ha. After literally two minutes, the teacher breaks the class into three groups, and instructs the first two groups to watch the third group do their sun salutations. What?! Fifteen other people are going to watch me do my yoga?? Yikes! Selfconsciousness returned in spades; self-confidence diminished rapidly; any sense of comfort left me completely. But, I made it through the observation process, and from there the teacher began discussing and showing us the mechanics of how to move from “throwing” our bodies forward, to actually engaging in the floating activity needed for true yoga jumping. And it was hard. We were all using muscles that don’t normally get used in a “standard” yoga practice, and we

were all getting into postures that are challenging at best (and then having to hold the postures for what seemed like an impossible length of time), and we were all experiencing the limitations of our strength and our flexibility (both of which are needed in spades for jumping), and we were all pretty much feeling unsuccessful in this whole “jumping” business. (Or, at least I was; I suspect I wasn’t alone.) All that being said, I *do* want to stress that the teacher of this class was truly awesome. She actually reminded me a lot of the teacher from Fame – tough, but fair; crusty, but compassionate underneath. She is amazingly skilled at yoga, and not only showed us what beautiful jumping really looks like, but was also able to verbalize the mechanics of how to get there clearly, concisely, and directly. I didn’t have to wonder, “Is my back in the right position?” – she told me exactly where I was getting hung up. I didn’t have to question, “Gosh, do my feet really belong here?” – she gave spot-on corrections and adjustments.

my first jump, and it was miserable. So I asked for a final observation, and received my last pieces of instruction from the teacher. At minute 90 of the class, I attempted my final jump for the day, and….. I did it. I did it! I DID IT!!!!!!!!!!! The jump wasn’t the beautiful maneuver the teacher demonstrated; but it was a solid, “good” first jump; and it showed me exactly what I *can* do: with the proper instruction, the right attitude, and the desire to let go and simply try, I really can float. I really can fly. Frickin’ awesome. ♦

Stef Bell-Egge is enrolled in Yoga Study 26. You can read more about her training experiences at her blog www. yogayearbook.wordpress.com.

Eighty-nine minutes into the class, I tried

Jan-Mar 2011

When Pain Speaks

Are We Listening?

••••••••••••••••••••••••••••••

rigger Point Therapy is a specialized form of bodywork that has the ability to help your body move through pain and towards its fullest expression of health and

vitality. The origins of Trigger Point Therapy come from Janet Travell, MD, whose work in the field of musculoskeletal form and function created a paradigm shift in our understanding of massage as a

critical component in healthcare. Travell has proven through extensive research in the field of massage that application of location specific therapy can repair damaged tissue. During a session, pain sensations often arise for the individual that are both familiar and unfamiliar. During a session, trigger points are deactivated through employment of various techniques, and the response can be profoundly restorative. This article will discuss the ways that Trigger Point Therapy can play a role in injury rehabilitation - therapy aimed at restoring function that has been lost through physical trauma or other types of soft tissue damage. Five key components are currently recognized by specialists in the process of rehabilitation: 1) Addressing the pain, 2) Restoring full range of motion, 3) Neuromuscular reeducation, 4) Rebuilding strength, 5) Restoring full function. Addressing the Pain While this may seem like common sense, it is not uncommon in our hectic daily lives to continue completing our daily obligations while the body is talking, sometimes screaming, for attention. We cannot restore function until we pay attention to our body’s call for help. The first step is to acknowledge that our body has asked for our attention and to respond to the pain. Trigger Point Therapy has high success rates in significantly reducing and eliminating pain. For example, in the instance of low back pain, a series of massage sessions will target the low back, and this treatment

Jan-Mar 2011

Restoring Full Range of Motion Again, there may be compensatory factors limiting the body’s natural alignment. These may create a series of chain reactions in the body - all of which need to be targeted in order to create the most effective treatment strategy. Very small adjustments in a stretch can address completely different muscle groups, so it is important to be assisted by a professional trained in body movement disciplines.

may be enough to provide lasting results. Other times, compensatory factors may have created a domino effect in the body. The low back pain may be a result of tightness in the hamstrings or abdominal muscles. A comprehensive approach is often ideal in order to address several imbalances causing the whole body system to coordinate in an inefficient manner. We need to understand why the pain exists. This can be identified through the precipitation cause, the direct cause, and the indirect cause. Suppose you were lifting a dresser up a flight of stairs; this would be the precipitating cause. The direct cause would be a tear in Serratus Posterior Inferior, and the indirect cause would be a pre-existing factor such as muscular imbalances, weaknesses, or inflexibility. While we may not be able to ascertain the precipitating cause leading to injury, it is still important to address the direct cause that can lead to scar tissue development and restricted healing, as well as the indirect causes, so as to prevent re-injury of the same structures.

Neuromuscular Reeducation After an injury, there may be effects to the neuromuscular connection that need to be restored. One effect might be cocontraction where contracting one muscle leads to contracture of the oppositional muscle group. Another result might be shakiness or muscle spasming when eccentrically lengthening the muscles. Isolating muscle groups through active stretching techniques can regenerate neural pathways, creating brand new nervous tissue development.

releasing the curl back to neutral. Also, repetition encourages development of strength by increasing the individual’s endurance. Restoring Full Function When the body begins to adapt to new physical challenges, there is an increased risk of re-injury. This is another period in the healing process where Trigger Point Therapy can come to the rescue. New compensating factors may develop as muscles increase in strength or some of the old patterns of disuse may re-emerge. Tracking client progress in the treatment room can reduce these risks. Releasing “knots” can resolve patterns of trauma and allow greater self-expression, increased energy, and enhance perceptions and feelings of wellbeing. Pain may appear like a menacing enemy, but through its call, we are empowered to make informed healthcare decisions that support the body’s innate ability to heal. ♦

Kristin Wilk is Nationally Certified in Therapeutic Massage and is a specialist in Trigger Point Therapy. To schedule an appointment, call Dharma Wellness & Spa at 952.345.1953.

Rebuilding Strength Some important components to rebuilding strength include (1-hour) with Kristin Wilk, NCTM the importance Redeem this coupon for $15 off a 1-hour session, of performing or take $30 off a package of two 1-hour sessions. both concentric and eccentric *Minimum of two sessions is recommended for a thorough softcontractions. tissue assessment. Limit 1 coupon per A concentric person, offer expires 3/17/11. contraction is performing a Call 952-345-1953 to book. bicep curl, while www.DharmaWellnessAnd an eccentric SpaKristinWilk.com contraction is

Therapeutic Massage $60

Jan-Mar 2011

Curly Girl Monkey Mind Foodie Focus

Ayurveda Series:

Yes, it smells good and evokes images of comfort, warmth, and home, but did you know that cinnamon also destroys deep cold in the body? (ayurvedic source: joyful belly.com) Kind of a no-brainer choice for this early winter Foodie Focus, no? Cinnamon stimulates circulation and warms the joints, particularly for kapha and vata dosha types. A pacifier to Vata and a regulator of the metabolism of fats and sugar in kaphas, cinnamon also warms and stimulates the liver (and its 5 digestive fires) and kidney (regulation of excess fluids, wastes, and minerals). And that ol’ devil mucous that is so troublesome in this season? Cinnamon aids in flushing mucous from the lungs. What a busy little spice!

Cinnamon Pancakes (or waffles) 1c Water (or buttermilk, almond milk, soy milk) 1/8 tsp Kosher Salt 1 Tbsp Sugar

(adapted from Joyfulbelly.com)

¼ tsp Cinnamon ½ tsp Baking Powder ¼ tsp Dried Ginger 1 Tbsp Butter

1c Spelt Flour* ½ tsp Vanilla Extract 1 Egg or egg substitute

Mix the dry ingredients and wet ingredients in separate bowls. Combine and ladle ¼ c of batter on a hot and oiled griddle or fry pan, flipping the pancakes when bubbles appear on the top. Serves 2, depending on pancake size. *You can use all purpose flour; however, spelt flour is easier to digest and less sticky in the G.I. tract.

Variations: •

Make dollar size pancakes (1T of batter per pancake) and use as a base for appetizers or “panwiches”: Top with soft cream cheese, smoked salmon, diced red onion, and minced fresh dill

•

OR- choose a gourmet jam (I use the Lucille’s Kitchen line which is locally made), such as raspberry pepper and a thin piece of a soft cheese like Brie

•

OR top with Greek-style yogurt (it’s thicker) and a sprinkle of granola

Really, the possibilities are endless and if you would like more ideas, just email.

Nourish and Comfort, People!

Jan-Mar 2011

YOGA STUDY CORNER

PRACTICE ADJUSTING

Visit www.yogacentermpls.com/yoga_study_student.asp to give your suggestions for physical and verbal adjustments and to read the suggestions of other teachers and students.

COUPON FOR NEW STUDENTS

COUPON FOR ALL STUDENTS

$10 Off an Absolute Beginner Class series

$5 Off a YCM Workshop

[Regular price $45, discounted price $30]

Limit one per person. Present in person or enter code online: yogi214. Not available in conjunction with other discounts.

[Use towards any 2-hour or 3-hour workshop, excludes Visiting Instructors] Limit one per person. Does not apply to Visiting Instructor Workshops. Present in person or enter code online: yogi212. Not available in conjunction with other discounts.

ÂŠ Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Jan-Mar 2011

Want to advertise your business, honor someone special, or mark a milestone in our monthly publication? Call us at 612.436.4700 and reach out to the yoga community. Purchase a black & white or full color ad. From 1/16 of a page to a full page, prices are reasonable and help the Yoga Center to run this publication on recycled newsprint.

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