breathe. stretch. relax. repeat.

Summer 2007

Mark Twain once said “I’ve experienced many terrible things in my life, a few of which actually hap-pened.” What I like about this quote is the obvious implication that what we fear most invariablydoesn’t happen. In order to survive, our mind is always “on” — we’re programmed to scan our innerand outer worlds for potential threats to our well-being — both real and imagined. Because of ourmind’s incessant chatter and worry, we even begin to anticipate threats and dangers that don’teven exist.

There are many modern day stressors that trigger our fear cycle on a daily basis. When this happens,we tend to perceive everything in our environment as a potential threat to our survival. We mayeven overreact to the slightest comment, our fear is exaggerated, and we see everything throughthe filter of possible danger and narrow our focus to those things that can harm us. In effect, this fearbecomes the lens through which we view the world. When we are stuck in this mode, our heart isnot open and our rational mind is disengaged. We lose the ability to relax and enjoy the moment,and instead live from crisis to crisis, with no relief in sight.

However, beneath all the “mind chatter” lies a quiet place, an inner voice,which allows us to move beyond our fears, beyond our anxieties and

beyond our “mind chatter”. In order to consciously find our “innervoice”, we must learn to quiet our mind and quiet our body. By elicit-

ing this relaxation response, we can tune in beyond the “mindchatter” and find the inner voice.

It’s all very well to say “Tune into your inner voice!”, but how dowe do that? Here’s where our yoga helps us. We find a relax-ing position, close our eyes and breathe naturally through ournose. Then we spend a little time acknowledging what it iswe are currently afraid of. Using our wisdom, we understandthat all these fears arise because of our deluded minds andnegative perceptions. We envision these fears together withtheir actual causes (negative thoughts and actions) in theform of dense thick smoke, and we breathe them out. Thissmoke leaves our nostrils and disappears into thin air, where it completely disappears. As we inhale, we imagine we arebreathing in pure, inspiring energy and fearlessness. We feelrejuvenated because our inner voice alerts us to get on withthings and leave the things of past on the memory books ofour brain, and the worries of the future in the hands of theuniverse.

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Tuning In by Amir

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Happy BoatingBy Allegra Gulino

To begin, sit on the floor with your knees bent andfeet flat in front of you. Place your hands behind yourthighs. The alignment cues for all seated poses apply;they are a neutral pelvis and tall spine. To familiarizeyourself with these alignment principals, try this: inhaleand pull your torso forward by bending your elbows.Slide your shoulder blades down your back andsqueeze them towards each other and gently tipyour tailbone and head back. You are in a back-bend. On the exhale, tuck your tailbone, round yourback, spread your shoulder blades and rock backstraightening your arms and tucking your chin. Youare in a forward bend.

Continue this rowboat movement inhaling into thebackbend and exhaling into the forward bend a fewmore breaths. Can you feel two bony knobs on theleft and right sides of your pelvis? Those are your sitbones. Now still your upper body and keep movingyour belly, low back and pelvis with the breath.Search for where your weight is on the center of thesit bones. When you find the center stay there—this isa neutral pelvic position. Maintain that pelvic posi-tion, inhale and lengthen the crown of your headdirectly above the pelvis. If your shoulder bladescrept up, exhale and relax them down the back. This is a tall spine. A neutral pelvis and tall spine canfeel like the pelvis is rooted to the earth, while thespine and top of the head balance directly over thecenter, expansive and light.

Stay in this position for a few breaths. You may feelmuscles deep in your belly and low back working.Release. For some of us, this exercise will be enough

for now. The following levels progress in difficulty,strength and endurance. You must be able to keepthe pelvis neutral, spine tall and shoulder bladesdown under increasing duress to safely practicethem. Take your time, be honest and make sure youcan breathe comfortably throughout.

If you are ready for the next level, take your feettowards your pelvis. Then take your feet a coupleinches off the ground with knees still bent, balancingon your sit bones. Do not be alarmed if you tip back.Most people's torsos weigh more than their legs, thusthe body tips back to settle onto its new pivot. If bal-ancing while maintaining alignment comes nicely,remove your hands from under your thighs. Holdthem palms up next to your shoulders like a shrug,while legs are the same. With the same arm position,raise the shins parallel to the floor, take the legstogether and flex your feet. This is Ardha Navasana or half boat.

One more step! With legs together and feet flexed,straighten the legs, take your hands outside yourknees palms down with arms straight. This is fullNavasana.

Practicing any of these Navasana stages willstrengthen your core, improve your self-confidenceand gives a satisfying heat and vigor. A strong core is key to mastering many other poses such as plank,Chaturanga dandhasana, balancing poses andinversions.

Happy boating!

Like many poses, Navasana, or boat poseseems simple, but to practice it safelyrequires adhering to several principals. Oneendearing aspect of yoga is that despite the huge array of asanas, the conceptsand alignment cues remain consistent. Once you master basic alignment and havea regular practice, more poses become accessible. You can stay at the appropriatelevel for weeks, months or years, before advancing to the next. This gradual approachis key to the accessibility and therapeutic aspects of yoga.

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Teacher Feature – Summer 2007Meet Laura Dillon

Tell us a little about your yoga history.My studies in yoga began in the Sivananda traditionon Capitol Hill at the St. Mark’s Yoga Center in 1991.The teacher who has influenced me the greatest isNeela Kantha. He taught me what it meant to workhard both physically and spiritually. When I asked aquestion he taught me how to look inside myself tofind the answer. Sometimes, I felt it frustrating not tobe just given an answer, but I always learned later therewards of finding out myself.

In 1996 I began teaching yoga in Hanoi, Vietnam. Ihad been studying with a Vietnamese man. Many ofmy foreign friends wanted to also take the class.Unfortunately, there wasn’t anyone teaching inEnglish, so I was sort of appointed. Our classes wereheld in the Children’s Cultural Palace. That’s where I really learned how to block out outside sounds,including marching bands and tap dancers.

In November 1999, I returned to the DC area andfound Sun and Moon. It was my first exposure to align-ment, props and a truly serene studio. My oldestdaughter was about 15 months and back then therewas a cooperative daycare for children once a weekin the basement. The studio was such a blessing. I metnew people and had the privilege to study under JJGormley. I quickly joined the teacher training pro-gram because I felt JJ had so much knowledge toshare with her students. I learned more about the phi-losophy, alignment and chakras than I ever hadbefore.

Why do you chant in your classes?Chanting goes to the very heart of yoga for me. Theinner sound of chanting resonates in my heart andbrings me peace. It enables me to remove the clutterfrom my mind and stay in the present moment. Withluck at least one person in class will feel the sameway.

Chanting is just one of the paths in yoga to bringabout peace in body, mind and spirit. I encourageeveryone to try it. Besides, for many people, the timeto chant may be the only time they sing all week.

How has teaching yoga helped you? The truth is I’m an introvert. I grew up in a large, loudfamily. To escape the noise I’ve always chosen hob-bies that require only myself. I love to travel, read,hike, bike, rock climb and practice yoga. My firstcareer was as a journalist. I was alone when I wroteand researched but I also had to go out and get thestory. Teaching yoga is similar. It gets me out andabout doing something but on a very personal level.

What does being a teacher mean to you?I have the deepest respect for my teachers. If itweren’t for my teachers, I would not be who I amtoday.

I view teaching yoga as a duty. It’s a privileged dutyand one I love, but I am there to serve the students. Inreturn I get to experience the journey of yoga with somany people on a daily basis. Yoga is about bringingpeace to the body, mind and spirit. The more I sharewhat I know about yoga, the more peaceful I feel. Soteaching is really a part of my yoga practice. As theold cliché goes, I learn as much from the students asthey do from me.

I’ve accepted that I will learn only a small part ofwhat there is to know about yoga. Now it’s my job to pass on that knowledge to others. And I hope thestudents will do the same.

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What would you like your students to learn from you?Acceptance. Acceptance of themselves and others.It’s very hard to take life’s ups and downs withoutaccepting gracefully where we are and who we are.If we can accept ourselves then we can let the egomove out of our way and really be happy. In class Isometimes talk about body indifference. It’s onlywhen we can accept our bodies without pride orhumility that we can accept ourselves completely.When we become proud of ourselves, intellectually orphysically, we set ourselves up for failure when thingschange. And they always do.

If we can accept others, then our level of frustrationwill decrease immensely because we won’t see theiraction or lack of action as a fault or failing.

What do you like most about teaching yoga?I really enjoy getting to know the students. The better Iknow them, the easier it is to share the journey ofyoga. I like my classes to be fun, physically challeng-ing and relaxing above anything else. I want the stu-dents to have a good time and walk away feelinggreat. If they are having a good time, I am as well.

What is the best piece of advice you have receivedfrom a teacher? Many years ago my first teacher, a swami, used to tellme, “Practice makes better.” I thought the word “bet-ter” was much more accepting than the old adage“perfect.”

We can never be perfect no matter how hard we try.And believe me, in my early years of asana practice,I tried hard. When we think we have perfected apose, something changes. Whether the change hap-pens physically, spiritually or physiologically, our poseschange as well, which means they could not havebeen perfect in the first place.

About five years ago, I was teaching my daughter apose. She was complaining how hard it was for her. Iused my teacher’s phrase, “Practice makes better.”Her response: “Mommy, I’m not good enoughalready?” Such moments teach me that a child of

three can sometimes be much wiser than a swami.From then on I changed the phrase to “Practicemakes easier.” Whether I am practicing my breathingtechniques, a particular pose, meditating or just tryingto be a better person/mother/wife/friend, this phraserings the most true to me.

My swami also imparted the wisdom of body memo-ry. He taught me that we don’t always need to betold what to do in class. If we listen to our bodies,then we will know which foot we are supposed tostep back with or which way we are suppose to turn.The more we practice, the more body memory wehave to draw on, which is why once again, practicemakes easier. Body memory also allows us to takeyoga home and out of the studio. It allows the bodyto be a teacher.

What is your favorite pose?I don’t have a favorite pose, but certainly my favoritevinyasa is the sun salutation. The series of poses lendsitself to so many variations and allows the creativeside of yoga to expand. I love how it salutes the sun,earth and all creatures. I also find the movementsbeneficial as the vinyasa incorporates backbends,forward bends, arm strengtheners, hip openers. Thelist goes on and on.

What book would you recommend to a student? I have about 20 that I consider must-reads, but if Ihad to choose one, it would be The Yoga Sutras ofPatanjali, translated by Swami Satchidananda. Iwould also recommend The Bhagavad Gita for DailyLiving, presented by Eknath Easwaran, then TKVDesikachar’s Heart of Yoga, BKS Iyengar’s Light onYoga, Jon Kabatt Zinn’s Wherever You Go There YouAre, Erich Schiffman’s Moving Into Stillness, AnodeoaJudith’s Eastern Body, Western Mind, Thich NhatHanh’s Miracle of Mindfulness, and The SivanandaCompanion to Yoga.

Okay, I chose one library instead. Happy reading.

Laura currently teaches level 1 and level 2/3, privatestudents, and at Arlington’s schools.

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Upcoming Workshops

Day Date Time Loc Workshop Teacher

JULY

Mon-Fri 7/2-7/6 9:30am-12:30pm Arl Kids Camp (No class 7/4) Joyce Cmiel

Wed 7/4 11:00am-1:00 pm Ffx Exploring Core Mara Burk

Tues-Thurs 7/17-7/19 12:30-3:30pm Ffx TweensYogaCamp CynthiaKerriTeresaHelene

Fri 7/20 7:00-8:30pm Ffx Trance Dance Neva

Sat 7/21 1:00-4:00pm Ffx “Your Personality, Practices & Spiritual Path” Julie Carvalho

Sat 7/28 2-3:30pm Arl Free Class Laura Harwood

AUGUST

Sat 8/4 2:00-4:00pm Arl DownDogDaysofSummer Phyllis Haney

Sat 8/25 2:00-3:30pm Ffx Free Class Nancy Rowland

SEPTEMBER

Mon 9/3 11:00am-1:00pm Ffx Exploring Partner Yoga Mara BurkRixie Dennison

Thurs - Mon 9/6 - 9/10 12:00-6:00pm Arl Therapeutics JJ GormleyTerry Brown

Sun 9/9 Ffx Doug Keller

See our website for workshop details and prices.

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Class Descriptions,Resources and Staff

Ashtanga: Synchronizes a set sequence ofyoga postures, yogic breathing and thepractice of mula and uddiyana bandhas(energy locks) to produce an internal heat.The poses are done in rapid succession,making this a flowing and vigorous workout.This class is not recommended for beginners.

Baby and Me: A special class, which sup-ports the transition into motherhood. Usingcertain asana moms counter common physical issues created during infant care.Yoga helps to create a steady and relaxedfeeling in the new role of motherhood.Interactive massage combined with devel-opmental movement strengthens the moth-er/infant bond while facilitating infant motordevelopment.

Level 1: Learn the fundamentals and relax. This class can be joined at any time during the session.

Level 2: Refine the basics and gain moreawareness of the body through moreadvanced breath work.

*Level 3: Progress to advanced standingand seated poses and begin integratinginversions.

*Level 4: Intensify your strong asana prac-tice by developing a deeper internal under-standing of yoga. This class practices com-plicated asanas such as inversions, lotus,and deep backbends and students areexpected to have a home practice.

All Levels: Appropriate for all students, thisclass introduces the basics and challengesmore advanced students.

Level 5: The focus of this class is on medita-tion and philosophy for teachers andteacher trainees.

Combination Classes: For the student whodoesn’t quite feel ready to move on to the next level, but is trying to ease forwardslowly, combination classes (i.e. Level 1-2)provide the avenue to do so.

Gentle: Introductory poses at a slow pace. This class is ideal for beginning students andstudents with health concerns.

Integral Yoga: A holistic approach to yogathat incorporates a complete hatha routinecombined with a deep relaxation, pranaya-ma, chanting and a short meditation. Astress reducing, more inward approach toyoga. Appropriate for all levels.

Kids Yoga: A fun class for children to beginplaying with yoga.

Meditation Group: A general survey andpractice of various meditation philosophiesand practices. Open to beginners andadvanced students alike. No registrationnecessary.

Parent/Child: Practice yoga with your chil-dren ages 5-12 and have fun learning yogatogether. This light-hearted class is designedto be playful and to help build motor coor-

dination, balance and strength. Yoga prac-tice also helps children to reduce stress intheir lives.

Pilates 1: This exercise system focuses oncorrect breathing, posture and corestrengthening. No admittance after weekthree without permission of the instructor.

Pilates 2: The progression in this class is fasterthan in Pilates 1 and provides an energetic,full body workout. Prior Pilates experiencenecessary.

Pranayama: Discover the different physical,mental, emotional and spiritual benefits thatvarious yogic breathing techniques create.Although breath work is the focus, basicyoga poses and movements matched tobreathing are also included. This 25-minuteclass combines breathing techniques withgentle poses, ending with the meditativeaspects of pranayama.

Pre-Natal Yoga: An all-levels course that willsupport and empower expectant mothers.The focus is on easing aches and pains andmaking the body comfortable during preg-nancy.

Teens Yoga: For the adolescent yogi weoffer teens class (age 13-18) focusing on aplayful, yet disciplined practice of asana,pranayama and relaxation. Yoga can helpstressed out young people to increasefocus, self-esteem and personal awareness.

*Vinyasa 1: A challenging practice that builds stamina and strength through afaster-paced flow. Students must have someyoga experience.

*Vinyasa 2: Adding more advanced posesto the fast pace of Vinyasa 1, this class isopen to level 2+ students ready to test theirfocus and core strength.

Yoga for Athletes: Targets the improvementof flexibility, balance and coordination. Thefocus of this class is on counteraction ofmuscle imbalances brought up by athletictraining, restoration of healthy posture, andincreased body awareness. No one is tooinflexible to be in this class, beginners and“gym” athletes are welcome!

Yoga for People with Cancer/Yoga forRecovery: These slow paced classes will be a combination of yogic breathing, and deep relaxation combined with gentlemovement to restore strength, range ofmotion and vitality. The practice will bemodified for individual needs.

Yoga for the Feet: Helps us to discover thatwe have lost connection with our feet andcan transform our relationship with our feet.Practicing barefoot, we develop a feel forthe ground and our connection to theearth. This class will consist of Asanas (poses)to energize our feet, and to create ahealthy foundation for our bodies. Rixie willteach the use of reflexology points on ourfeet to help heal our bodies. Each class willend with a self-foot massage that will surely

send you home with a new respect andlove for your feet! (All Levels welcome.)

Yoga for 3rd-5th graders: This class is suitablefor that special in between age from 9-12no matter what their skill level. We will intro-duce poses to increase flexibility andstrength, develop coordination and postureand learn how to relax.

Yoga on the Ball: A creative and uniqueapproach to yoga. Yoga on the ball is med-itation in motion. It allows you to engagecore muscle groups while challenging yourbalance and spatial awareness. The prac-tice will include strengthening poses withrelaxation using both stretching and breath-ing exercises.

*These classes require completion of at leasttwo sessions of the previous level and per-mission of the teacher before registering.

TEACHER BIOSFor a listing of Sun and Moon teachers,please go to our website atwww.sunandmoonstudio.com and click on “about sun & moon” and then “our teachers”.

VOLUNTEER STAFFWe just couldn’t do it without these helpers.Thank you all!!Abhaya Schlesinger, Anne Meador, AnnieMechanic, Ashlee Richey, Ashley Brennan,Barb Lewis, Belkis Hazera, Carole Rodero,Cecile Klayton, Cheryl Beaver, Chris Nixon,Cressie DeRose, Cynthia Maltenfort, DebMartin, Debbie Kidd, Debbie Wango,Deborah Gribbin, Debra Hanley, DesireeGarcia, Dia Pullen, Donna DeFrancis, DruDeLong, Freya Arroyo, Gail Wood, HarrietSnope, Helene Hammer, Jackie Zovko,Jacquelyn King, Janie Moore, Jean Stuiale,Jill Curry, Jocelyn Staebler, Judy Ladd, Julie Carvalho, Kamala Mohammed, Kara Bowling, Kerri White, Kimberly Martin,Kimberly Phillips, Kristin Thorburn, KristineSaltarelli, Lea Gaffen, Linda Becker, Lisa Gunther, Lisa Murphy, Lise Sajewski,Madeline Wiley, Mary Archer, MaryBlackwell, Mary Thomas, Melanie Mustone,Monika Kaiser, Netta Riley, Pauline Howard,Rachel Goldberg, Rebecca Ferree, RitaBartolo, Sandra Kilburn, Sharon Safron, SteveTiber, Theresa Esterlund, Theresa Prych, TrudiOlivetti, Yasi Nejat,Judy Horna, KouroushShahriari, Samantha Doak

Volunteer at one of our studios in exchangefor yoga classes! Shift availability varies.Please check with the studio in which you’dlike to volunteer. Call the studio at703.525.9642.

STAFF: Lee Bory, Carol Confino, NoraleaDalkin, Arlene Greenfield, Susan Hennessy,Lynne Mavracic and Amir Tahami.

NEWSLETTER LAYOUT: LauraSymanski/Natsuko Design.

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Class Schedule

Sun & Moon Yoga Studio is

a place for people to experi-

ence and study yoga. We

believe in a holistic approach

to the study of yoga, giving

our students a well-rounded

yoga education, bringing in

teachers with an eclectic

background of yoga.

We believe in combining

alignment techniques of the

body with breath techniques

for calming and balancing

the mind and the belief and

faith that our work feeds us

and is fed by the (spirit) Divine

Universal Energy present in us

all and in all things.

First ClassFree!

Sun & Moon Yoga Studiooffers each new student

the first class free. You maywant to give this coupon

to a friend who wants to try yoga.

Bring this coupon to thestudio for your first class

free!

Arlington • Fairfax CityRappahannock

703.525.YOGA (9642)www.sunandmoonstudio.com

breathe. stretch. relax. repeat.

ARLINGTON STUDIO • Summer 2007 • July 7–August 31 (8 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:00am-10:30am All Levels Enid/Phyllis 08-Jul $120 A9:00am-10:30am Level 2/3 Laura/Kathleen 08-Jul $120 B10:45am-12:00pm Level 1 Enid/Phyllis 08-Jul $112 A10:45am-12:15pm All Levels Carol Stehl 08-Jul $120 B5:00pm-6:30pm Level 2 Deborah McKay 08-Jul $120 A6:00pm - 6:25pm Pranayama Beth/Phyllis 08-Jul Donation B6:30pm-7:30pm Meditation Various teachers 08-Jul Donation B

MONDAY10:00am-11:15am Level 1 Judith Lyon 09-Jul $112 A10:15am-11:45am Level 2 Asya Haikin 09-Jul $120 B12:00pm-1:15pm Gentle Asya Haikin 09-Jul $112 A4:30pm-5:45pm Level 1 Karin Caffi 09-Jul $112 B4:30pm-6:00pm Level 2/3 Jackie Shaffer 09-Jul $120 A6:15pm-7:45pm Level 4 Alex Levin 09-Jul $120 B6:15pm-7:45pm Level 2 Amir 09-Jul $120 A8:00pm-9:30pm Vinyasa Level 1/2 Allegra Gulino 09-Jul $120 B8:00pm-9:15pm Level 1 Amir 09-Jul $112 A

TUESDAY10:15am-11:45am Level 2 Annie Moyer 10-Jul $120 A10:15am-11:30am Level 1 Judith Lyon 10-Jul $112 B12:00pm-1:30pm Level 3 Annie Moyer 10-Jul $120 A12:00pm-1:15pm Pilates All Levels Krisi Frazee 10-Jul $112 B4:30pm-6:00pm Level 2 Jackie Shaffer 10-Jul $120 B4:45pm-6:00pm Level 1 April Scripps 10-Jul $112 A6:15pm-7:45pm Level 2 Jackie/Laureen 10-Jul $120 B6:15pm-7:30pm Level 1 Laura/Laureen 10-Jul $112 A8:00pm-9:15pm Level 1 Asya Haikin 10-Jul $112 A8:00pm-9:30pm Level 2/3 Laura/Laureen 10-Jul $120 B

WEDNESDAY7:00am-8:00am All Levels Pauline Howard 11-Jul $104 A9:30am-11:00am Level 2 Jackie Shaffer 11-Jul $120 A9:30am-10:45am Level 1 Pauline Howard 11-Jul $112 B11:45am-1:15pm Level 5 Jackie Shaffer 11-Jul $120 B4:30pm-6:00pm Level 2/3 Annie Moyer 11-Jul $120 A4:30pm-6:00pm Vinyasa All Levels Alexes Pereira 11-Jul $120 B6:15pm-7:30pm Level 1 Jackie Shaffer 11-Jul $112 B6:15pm-7:45pm Level 2 Andrea Kiss 11-Jul $120 A8:00pm-9:30pm Level 1/2 Heather Humphrey 11-Jul $120 A8:00pm-9:30pm Level 3 Amir 11-Jul $120 B

THURSDAY10:30am-12:00pm Level 2 Alex Levin 12-Jul $120 B10:30am-11:45am Level 1 Annie Moyer 12-Jul $112 A12:00pm-1:15pm Pilates All Levels Krisi Frazee 12-Jul $112 A12:30pm-2:00pm Level 2/3 Judith Lyon 12-Jul $120 B3:00pm-4:00pm Gentle Pauline Howard 12-Jul $104 A4:30pm-6:00pm Level 2 April Scripps 12-Jul $120 A6:15pm-7:45pm Level 2/4 Suzanne Morgan 12-Jul $120 A6:15pm-7:30pm Level 1 Maureen Vasquez 12-Jul $112 B8:00pm-9:30pm All Levels Becky Pfordresher 12-Jul $120 A8:00pm-9:30pm Ashtanga/Vinyasa Mike Ricker 12-Jul $120 B

FRIDAY10:00am-11:15am Level 1 Laura/Kathleen 13-Jul $112 B10:15am-11:45am Level 2/3 Jackie Shaffer 13-Jul $120 A12:00pm-1:00pm Vinyasa Level 1 Allegra Gulino 13-Jul $104 A1:15pm-2:15pm Baby & Me Allegra Gulino 13-Jul $104 A4:30pm-5:45pm Gentle Pauline Howard 13-Jul $112 B6:30pm-8:00pm Prenatal Maureen/Beth 13-Jul $120 B

SATURDAY8:00am-9:00am Pilates Level 1/2 Nirinjan Devi 07-Jul $104 A9:15am-10:15am Pilates Level 1 Nirinjan Devi 07-Jul $104 B9:15am-10:30am Level 1/2 Amir 07-Jul $112 A10:30am-12:00pm All Levels Suzanne/Allegra 07-Jul $120 B10:45am-12:15pm Level 2/3 Amir 07-Jul $120 A12:15pm-1:45pm Prenatal Allegra Gulino 07-Jul $120 B

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FAIRFAX STUDIO - Summer 2007 • July 7–August 31 (8 weeks)Time Class Instructor Start Date Fee StudioSUNDAY9:15-10:30am Level 1 Amir/Asya 8-Jul $112 B10:45-12:15pm Level 2/3 Amir/Asya 8-Jul $120 B3-4:15pm Level 1 Carol Confino 8-Jul $112 B5-6:15pm Prenatal Vicki Christian 8-Jul $112 B5:45-6:45pm Yoga for Teens Cynthia Maltenfort 8-Jul $104 A7-8pm Meditation Jon Waterman 8-Jul Donation B

MONDAY9-10:15am Level 1 Pauline/Cynthia 9-Jul $112 A10-11:30am All Levels Carol Confino 9-Jul $120 B11:45-12:45pm Gentle Carol Confino 9-Jul $104 B4:30-5:45pm Yoga for the Feet Rixie Dennison 23-Jul $84 (6 wks) B6-7:15pm Level 1 Rixie Dennison 9-Jul $112 B6:15-7:45pm Level 2/3 Vicki Christian 9-Jul $120 A7:30-9pm Level 2 Frank Wooldridge 9-Jul $120 B8-9:15pm Level 1 Vicki Christian 9-Jul $112 A

TUESDAY7-8:00am All Levels Mara Burk 10-Jul $104 B10-11:30am Level 2/3 Noralea Dalkin 10-Jul $120 B11am-12:30pm Level 4 Alex Levin 10-Jul $120 A11:45am-12:45pm Yoga on the Ball Noralea Dalkin 10-Jul $104 B4:30-6:00pm Level 2 Rixie Dennison 10-Jul $120 B6:15-7:45pm Level 2 Rixie Dennison 10-Jul $120 B6:15-7:30pm Vinyasa 1 Tanya Zimmerli 10-Jul $112 A7:45-9:00pm Vinyasa 2 Tanya Zimmerli 10-Jul $112 A8-9:15pm Level 1 Phyllis Haney 10-Jul $112 B

WEDNESDAY9-10:15am Level 1/2 Cynthia Maltenfort 11-Jul $112 B9-10:30am All Levels Pauline/Cynthia 11-Jul $120 A12-1pm Level 1/2 Carol Confino 11-Jul $104 A3:45-4:30pm Yoga for

3rd-5th graders Cynthia Maltenfort 11-Jul $80 A4:45 - 5:45 pm Teens Yoga Cynthia Maltenfort 11-Jul $104 A4:15-5:45pm Gentle Yoga Noralea Dalkin 11-Jul $120 B6-7:30pm Level 2 Carol Confino 11-Jul $120 A6:15-8:15pm Level 3 and up Pat Pao 11-Jul $160 B7:45-9pm Level 1 Carol Confino 11-Jul $112 A

THURSDAY7-8am All Levels Mara Burk 12-Jul $104 B10-11:30am Level 3 Judith/Noralea 12-Jul $120 B10:15-11:45am Level 1/2 Carol Confino 12-Jul $120 A6-7:30pm Level 2/3 Allegra/Pauline 12-Jul $120 A6-7:00pm Parent/Child Teresa Buckley 12-Jul $112

($80 2nd child) B7:45-9pm Prenatal Allegra Gulino 12-Jul $112 A7:15-8:45pm All Levels Audra Monk 12-Jul $120 B

FRIDAY10-11:30am All Levels Mara Burk 13-Jul $120 B10:15-11:45am Yoga for

3rd-5th graders Teresa Buckley 13-Jul $120 A11:45-1:15pm Yoga for Recovery Noralea D/Cynthia M. 13-Jul $120 B

SATURDAY8-9am Pilates Level 1/2 Carolyn Amundson 7-Jul $104 A9:15-10:45am Level 3 Andrea Kiss 7-Jul $120 B9:15-10:45am Level 2 Annette/Frank 7-Jul $120 A11am-12:15 pm Level 1 Annette/Frank 7-Jul $112 B11am-12:30pm Vinyasa II Kerri White 7-Jul $120 A

RAPPAHANNOCK STUDIO • Summer 2007 • July 7–August 31 (8 weeks)Please call Mary O’Meara for information or see the website. Mary O’Meara: 540.825.1215 or maryomeara@earthlink.net.

MONDAY9:30-11am All Levels Mary/Kit 9-Jul $80

WEDNESDAY6-7:30pm All Levels Mary/Janice 11-Jul $80

FRIDAY9:30-11am All Levels Kit/Janice 13-Jul $80

Rappahannock classes are $10 per class for registered students and $12 for drop ins.

DIRECTIONS TO STUDIOS

ARLINGTON STUDIO3811 Lee HighwayArlington, VA 22207

From Rt. 66 heading East: Take Exit72 (Spout Run/Lee Hwy). Turn leftonto Lee Hwy. Continue on LeeHwy. until you reach your 3rd light.Turn right onto N. Pollard. The studiois on Lee Hwy. on the right in a smallstrip of stores.

From GW Parkway/Alexandria:Take the Spout Run Exit (left exit) off GW Parkway. Turn right onto Lee Hwy. Continue on Lee Hwy. and at the fourth light turn right ontoN. Pollard. Park in lot on your right.The studio will be on Lee Hwy. in asmall strip of stores.

FAIRFAX CITY STUDIO9998 Main StreetFairfax, VA 22031

From Rt. 29/211: Take 236 East (MainStreet). Pass downtown Fairfax City.We’re located on the left in MainStreet Plaza.

From I495: Take Rt. 236 West (LittleRiver Turnpike). Little River Turnpiketurns into Main Street. We’re locatedon the right in Main Street Plaza.

From Rt. 123: Take Rt. 236 East (MainStreet). We’re located on the left inMain Street Plaza.

RAPPAHANNOCK STUDIOP.O. Box 348Sperryville, VA 22740

Classes are held at the Belle MeadeInn. For directions, see their websiteat www.bellemeadeinn.com or call Mary O’Meara at 540.825.1215.

While this schedule is current as ofthe printing, there may be

changes prior to and after the start of the Spring session.

Please check our website atwww.sundandmoonstudio.com

for the most up to dateinformation.

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Registration Information

REGISTRATION INFORMATION To register, please read all of our policy information beforefilling out the registration form on the following page. If youhave any questions, please call the studio at (703) 525-YOGA (9642). We accept beginners or new students at anytime throughout the session as long as space is available inyour class choice. If you are joining the session late, partialsession registration is available (see below). Drop-in and sin-gle class registration is available at our normal single classrate. Local students that are considering registering forclasses may take a trial class without charge to determine ifSun and Moon is the right studio for them (ask our staff forterms and information).

We accept Visa, Mastercard, Discover, checks or cash.

We do not accept registrations by phone. A $20 fee will becharged for checks returned to Sun & Moon. If you fax in acredit card registration, please do not mail a copy — youmay be charged twice.

Sorry, we do not call to confirm registrations. However, wewill call if the class you requested is full.

FEES Full Session Registration Sun and Moon classes are offered weekly on a seasonalsession basis (usually 14 weeks, fewer in summer). We are aschool of yoga with our classes structured to provide a well-rounded curriculum over an entire session. Prices for a FullSession Registration represent a discount off our regularSingle Class rate and are listed on our class schedule.

Single Class/Drop-insSun and Moon allows students who are not registered in aFull Session to attend classes on a Single Class/Drop-in basis.The following are our Single Class Rates:

• Classes 1 hour or less: $15 • Classes over 1 hour: $18

Partial RegistrationFor students that start mid-session or can not attend a fullsession, we offer students the option to register for a PartialSession. The single class rate applies if the number of class-es is less than six. The following Partial Registration ratesapply if the student registers for 6 or more classes:

• 45 minutes = $12 • 1 hour = $14 • 1 hour 15 min = $15 • 1 hour 30 min = $16 • 2 hours = $20

Arlington students send payment and registration to: 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524

Fairfax City students send payment and registration to: 9998 Main Street, Fairfax, VA 22031 Fax: 703-934-9481

Rappahannock students send payment and registration to: P.O. Box 348, Sperryville, VA 22740 Fax: 703-934-9481

REGISTER EARLYRegistrations are taken on a first-come, first-served basis.Please register early to avoid disappointment.

MAKE-UPSIf you miss a class, you may make it up in any other yogaclass within the current session. Classes cancelled due toinclement weather may be made up during the session.Call the studio or visit our website to find out if your class hasbeen cancelled. (For your safety, when making up classeswe ask that you stay at the same or lower level yoga class.)You do not need to call ahead to do a make-up; however,you should tell teachers that you are taking their class as amake-up for your regular class. Make-ups may also be doneat the Health Advantage Yoga Center or Boundless YogaStudio under our reciprocity agreement and at any of thethree Sun & Moon Studios.

DROP-INSA Drop-in is a student not currently registered, wishing totake a single class or a current student wishing to take anadditional class. Drop-ins are permitted only if space isavailable, so please call first. You may come to a class thatis full, but you will need to wait until class begins to see ifyou can take the place of a “no show” that day. Drop-infees are under Fees on this page. Please inform the teacherthat you are taking the class as a drop-in.

REFUND POLICYYou must fill out a Refund Request form. The forms are available at the front desk. The date the written request isreceived rather than the last class attended is the criterionfor determining refunds. • A $30 non-refundable administration fee is deducted from

all tuitions.• After week one, all tuition less the $30 registration fee is

refunded.• After week two, 75% of tuition less the $30 registration fee

is refunded.• After week 3, 50% of tuition less the $30 registration fee is

refunded.• After week 4, 25% of tuition less the $30 registration fee is

refunded.

No refunds are given after the fifth class. Refunds are madeby check and may take up to six weeks.

What to wearComfortable clothes such as shorts, footless tights or leggingswith a T-shirt or leotard. Please do not wear baggy sweats orpants (this inhibits the teacher’s ability to spot misalign-ments). Please remove shoes before entering the yogarooms. We have men and women’s changing areas. Noheavy perfume/cologne or noisy jewelry please. Pleaseleave cell phone and valuables locked in your car. Sun &Moon Yoga Studio, Ltd. reserves the right to dismiss (with orwithout a refund) any student who disrupts the harmony ofthe class and/or studio environment.

Arlington Studio 3811 Lee Highway, Arlington, VA 22207Fairfax City Studio 9998 Main Street, Fairfax, VA 22031

Rappahannock Studio P.O. Box 348, Sperryville, VA 22740703-525-YOGA (9642) www.sunandmoonstudio.com

PRINTED ON RECYCLED PAPER

DISCOUNT POLICYSun and Moon offers a ten-dollar ($10.00) discount to students registering for the full session if • students are sixty (60) years of age or• students are registering for two (2) or more classes

We have a Work Exchange Program for those who wish to trade work at the studio for yoga classes.

Students may also apply for financial aid for assistance in paying for their classes.

Please cut along dotted line

Registration – Summer 2007

One form per person please.

Name _______________________________________________________________________________ Date _______/_______/_______

Address ___________________________________________________________________________________________________________________________

City ______________________________________________________ State ___________________________________ Zip ___________________________

Phone (day) _________________________________ (evening) __________________________________ (cell) __________________________________

Email _____________________________________________________________________________________________________________________________

How did you hear about Sun & Moon Studio? _______________________________________________________________________________________

By signing here, I declare myself to be responsible for my own health and safety while participating in class. ___________________________________________________________________________

For mail in or Faxed registrations only:nn Visa nn MC nn Disc# _________________________________________ Exp. Date ______ /______

Signature __________________________________________________________________

Please make payment to Sun & Moon for full amount. You may drop off, fax or mail to: Arlington students, mail to 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax students, mail to 9998 Main St., Fairfax, VA 22031 Fax: 703-934-9481 Rappahannock students, mail to P.O. Box 348, Sperryville, VA 22740 Fax: 703-934-9481

Office Use: nn Reg. Book nn Cash Reg. nn CC Proc. Circle: V/MC/Disc/CA/CK# __________PR________GC$________NAME_____________Date rec’d _______________ Database by__________________________

breathe. stretch. relax. repeat.

Class Day Time Start Date Teacher Location Costnn Arlingtonnn Fairfaxnn Rappahannock

nn Arlingtonnn Fairfaxnn Rappahannock

Check box to indicate discount. ($10.00): Senior (60 years or older) nnMultiple Classes nn

TOTAL DUE

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breathe. stretch. relax. repeat.

3811 Lee Highway, Arlington, VA 22207

Yoga Workshops!!!Please check our website at

www.sunandmoonstudio.com for worskhop details and registration information.

July Kids Camps (see flyer)

July 20Trance Dance

September 3Exploring Partner Yoga

Prsrt StdU.S. Postage

PAIDMerrifield VAPermit #6445

YOGA SUMMER CAMPThis day camp experience is suitable for children no matter what

their physical abilities are. We will introduce poses to increaseflexibility and strength, develop coordination and posture and

learn how to relax and release energy in a safe way.

Our curriculum will include yoga, mindful walking to a neighboring park,crafts, snacks, creativity and fun. We will emphasize the noncompetitivenature of yoga and have time for reflection and gratitude, all in a fun, safe and nurturing environment. The instructors hope the skills learned

will carry over into their daily lives.

A snack will be provided.

For more details: call 703-525-YOGA (9642) or visit www.sunandmoonstudio.com