breathe. stretch. relax. repeat.

Summer 2008

Our yoga practice tells us as much about our approach to life as it does about our physical capability.When we observe our approach to pain in yoga, we can see how we approach pain, discomfort, hardship,and disappointment in our daily life. As in life, there are a lot of things we do in yoga that are new to ourbody, and it’s common for these new challenges to cause us pain. The key is to know the differencebetween good pain and bad pain. There is a big difference between the two — they can draw a fine linebetween expanding your edge and creating an injury.

Good pain is not so much pain, but more of a “comfortable discomfort” as you stretch or flex your muscles.You will feel it flow in intensity depending on how far you push yourself. These kinds of aches indicate goodmovement.

Bad pain is usually a specific, sharp “electric” pain striking in your body — it will usually be very clear to you.It will hit instantly, and will likely disappear when you stop the movement causing it. Bad pain by and largeindicates that you are not in the pose correctly or are aggravating a previous injury. This is not a good thing,and not something you should push through.

If you are having trouble figuring out which type of pain you are having, listen to your breath. If your breathingis short or constrained, it’s a sign that you are either overworking or ignoring an important warning that your

body is sending you. The key is to breathe freely and maintain peace duringuncomfortable sensations.

The learning is in the pain. While your breath is your first line of defense, themessage in pain is the second. Pain is the body’s real feedback — it’s the

body’s way of saying that it’s not comfortable with the pose we’re hold-ing or that we’ve gone too far. But should we practice to avoid pain

completely? The short answer is: No. Pain keeps us motivated to learnsome very hard lessons that we would otherwise give up on veryquickly. We should tune into our body’s messages — regardless ofwhether we are dealing with an injury or just stretching muscle, thereal learning is in the pain.

Learning from the pain does not mean that you should battleagainst it by pushing deeper into a pose before you are ready.Instead, be curious and listen to your body and face the chal-lenge of overcoming pain, rather than run from it. Keep a clearmind, bring awareness to your body and explore the source ofyour pain. If your muscles are wrestling with the pose — relax them.Check your alignment, if it’s off — correct it. Explore where theresistance is most apparent. Find ways to reduce the pain by investigating different adjustments and relaxing into them.Lengthen and slow your breath to clear you mind, and relax deeper into the pose.

Yoga’s first principle — ahimsa — teaches us about non-harming.Do not harm your body by trying to “tough out” bad pain. Butdon’t be a wimp either — we need to confront the limits of ourbody’s ability to improve our practice and receive all the benefitsthat yoga offers. Pain is part of life, but suffering is optional.

2

Good Pain v. Bad Painby Amir

3

Me, Practice and Communityby Alex Levin

Fear relentlessly convinces us that we are separateand insufficient. Fragmented, we shut off from theflow of our vitality, feeling life as constant struggle.Our challenge is to cultivate the opposite reaction.Our yoga practice is to keep a relaxed, wide-openperspective instead of forcing preconceivednotions on the ever-new moment. It is to hold asense of wonder and curiosity rather than windingour thinking too tightly around any form, whetherit’s a thing, concept or being.

The “I” in my own skin is in relation to all that is out-side my skin. Crepe myrtles, air, buildings, planetMercury, you the reader, my husband, carrots, mymom. There is me, and then there is other. But inyoga practice I find that I am not a closed system,not really “inside my skin,” but rather I am in contin-uum with my environment, with every part of theuniverse around me. I lift my arms overhead andsense my body — a body built from nutrients I cantrace back to plants, soil, water, sun. As mythoughts pause to attend to breath moving withand through my body, I know this is not just “my”breath, but the air we share. The thoughts I claim

and my myriad experiences — of joy, confusion,despair, hope — are all, in fact, shared. I couldnever own all their parts within the confines of myskin. In this light, the relation of me to “other” is notso scary, but instead feels like an exciting yet easyconduit of ideas and possibilities; of creativity.

Above I refer to tension as an undesirable force,but in itself it is neither good nor bad. Feeling thetension of our contracting muscles while holding a long warrior-2 pose; in a momentary balance in handstand; in anger or creativity we need toexpress; in desire to be fulfilled; we find that allparts of us are vital, given the right space andfocus. Practicing within the obvious support of ouryoga community we can learn to remember morefrequently to breathe beyond our skin, so to speak,and relax into the movement of prana, the lifeforce. Then, even in situations where the universeappears less than friendly, we will find ourselves letting go of the tendency to defensively isolateourselves and instead knowing we are strong andcomplete as part of the vast harmony and unitythat Is. And, feel good in our own skin.

I stopped flirting with yoga and got serious with it when I realized how comfortable it made me feel in my own skin. For this bit of contentment and understanding, Ikeep practicing. Too often, I’m operating from a shaky platform of self-doubt andself-criticism, which makes anything outside my own skin feel like the enemy. In toomany situations, it feels like I have to prove, defend or protect vulnerable little me.I’m left tense and spent. Am I so weak? Is the universe such an unfriendly place?

4

A Healthy Twistby Allegra Gulino

Twists were a completely new experience for me. Iremember a lot of wincing and gasping as I experi-enced intense and unfamiliar sensations in my backand torso during my first twists. Therefore, I had astrong dislike for them for my first couple of years.They caused physical and emotional struggle eachtime I tried. If this sounds like you, take heart. There ishope to transform your experience of twists intosomething refreshing, just as they are for me now.Reading one article may be a lantern in the dark,however, but at least give this a try.

My first problem with twists was poor attitude, which Isuspect is the case for many. I reached andstretched too far, tuning out repeated directions tobreathe or relax in my quest for ego validation. I waslooking for that familiar feeling of ease and vigor Iwas so used to. It seemed unacceptable that oooh,aaaah (audience applause) poses came easily whilea simple twist stymied me. Maybe you also areactive and competitive, used to feeling competentin your movements or sports of choice. The biggerthe pride, the bigger it falls, when we are confrontedwith the new. Let’s say this together, shall we? Yoga isnot a competition. Once competitiveness enters yourpractice, it is no longer yoga but an ego builder —moving in the opposite direction. Now let’s be gentleon ourselves and as curious as children in ourapproach.

Have blocks available and lie on your back with yourknees bent and feet on the ground. Take a couple oflong slow breaths to tune into your body. Whenready, open your arms wide into a “T” formation onthe ground, and on an exhale, bring your kneestowards your belly with your legs together. Keepingyour legs together, softly begin to sway your kneesand hips to the left and right like a pendulum. Inhalein the center and exhale to each side, graduallyincreasing the distance the knees travel to each

side. Enjoy this. When ready, next time your kneestravel towards your left, see if you can lay them onthe ground. If this feels too deep, put a block underyour knees. Your face and breath are relaxed thewhole time. Gradually with your breath, slide yourknees more underneath your left armpit. Keep theright shoulder releasing towards the ground and tophip sliding away from your head, which keeps thespine long. If you are still comfortable, try straighten-ing the top leg and maybe hooking the big toe withyour left hand. If that’s easy, then straighten the bot-tom leg also, keeping the top hip away from yourhead, legs stacked and feet flexed.

When you are ready, bend the knees under the leftarmpit and on an exhale bring your knees backtowards your belly. Do some gentle pendulum swaysbefore taking your legs towards the right side.Repeat the directions above. This side may be differ-ent, so keep your curiosity up and remember, nocompetition… When done with the second side, domore pendulum sways to release the back. Next,practice some gentle tucks and arches on your backto even out the spine.

It’s best not to end any practice with a twist,because the twist may resonate in your body after-wards, causing misalignments. Instead end yourpractice with a symmetrical pose. Also when practic-ing twists always twist to the right first, as it’s best forthe digestive system. On your back, this means thelegs go to the left first, but from upright positions, thetorso spirals to the right first.

When practiced well, twists can give a wonderfulwringing out for the organs, muscles, circulatory andlymph systems and spinal discs, as well as increasinglung capacity. Allow your ego to dissolve as yourelax deeper into a healthy twist.

I had a background in gymnastics when I first approached yoga, so I was familiarwith backbends, forward bends, hand/headstands, and balancing poses. My bodyknew generally what to do in these poses, and I had the foundation of comfort,although sometimes not with safe alignment.

5

Teacher Feature Meet Alfia Khaibullina

When and how did you start your yoga practice?

I lived in Kazakhstan during Soviet times. We did nothave yoga studios or yoga instructors. The informa-tion about yoga was very scarce. At one point yogawas considered “ideologically alien” and was essen-tially banned. Later, the restrictions were relaxedand some information started coming through. I wasa total geek at school and one of my favorite mag-azines was the popular “Science and Life”. In 1980 itfeatured a series of six articles written by a certainMr. Voronin about yoga, which included posedescriptions, when and how they were to be per-formed, etc. I started practicing yoga, always look-ing forward to the next issue of the magazine.

Since then some of the poses stayed with me,although it was not a regular practice. But I waseager to seize the first opportunity to find a teacherand to start practicing regularly. In the summer of2000, I came for the first time into a real yoga class.My first teacher was Alexandra (Zan) Spaith Evans.And what a wonderful teacher she is! I think I waslucky. I plunged into yoga with all my enthusiasmand soon was doing it daily and just could not satisfymy thirst for more knowledge. As a result, I enrolledin Sun&Moon’s teacher training program, and com-pleted it last year.

How did yoga affect your life?

Deeply. It would not be an exaggeration to say thatit saved me. I started my yoga practice eight yearsago, at my peak weight of 203 pounds, in poorhealth, both physical and emotional. I tried desper-ately to lose weight, but could do little since physical

exertion caused me to have asthma attacks, andthe challenges and stresses of graduate school werenot conducive to my efforts to lose weight.

I remember vividly my first yoga class. I was the old-est and the fattest person there. I could not doeither a table pose or down dog, because both ofmy wrists were agonizingly sore. I have come a longway from that summer. I finished a yoga teachercertification program, lost 30 lbs, decreased thebody fat by 8% and regained my health. Thoughthere is still a need to lose another 20 lbs, I am in thebest physical shape of my life. I am practicing a 90-minute Mysore-style Ashtanga routine six days aweek, and I feel great.

While the physical aspects of the changes in my lifeare more obvious, the changes in my psyche aremore profound. My meditation practice increasedthe clarity of my mind and brought me a sense ofgeneral well-being. I still get stressed out from time totime, but now I have tools at my disposal to fight it.

You are a scientist and a yoga teacher. Do thesetwo parts of your life interact in any way?

I finished a PhD program in Neuroscience at GeorgeWashington University in 2003. Since then I was work-ing at the NIH in cancer research, and, the last twoyears, in the pain research. During my studies atGWU I had intensive training in biochemistry, physiol-ogy, cell biology, gross anatomy, and, of course,neurobiology. This knowledge of a human body isuseful in my yoga teaching. Yoga for a while had anambivalent presence in my research. Eight limbs ofyoga teach us a lot, and one of them, ahimsa (non-

continued on page 6

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Special Events and Workshops

Day Date Time Loc Workshop Teacher

JULYMon-Fri 7/7-7/11 7:00-7:45am Arl 45x5: Daily Sunrise Sampler Rotating

TeachersSat 7/12 1:00-4:00pm Ffx Telling Your Story Julie CarvalhoSun 7/13 1:00-3:00pm Arl How to Teach Prenatal Yoga Allegra GulinoSat 7/26 12:30-6:30pm Arl Introduction to Ayurveda Alex Levin and

Jackie ShafferAUGUSTMon-Fri 8/4-8/8 7:00-7:45am Arl 45x5: Daily Sunrise Sampler Rotating

TeachersMon-Thurs 8/25-8/28 1:00-4:00pm Arl Yoga Camp for Kids (ages 5-12) Annie Moyer and

Beth Fedman

Looking Forward to Fall SEPTEMBERFri-Sun 9/19-9/21 Flyer Coming Ffx Weekend with Doug Keller Doug Keller

violence) was the one that was in direct contra-diction with my studies involving animals. Thismade me feel unsettled for a long time, andmade me think long and hard. On one of theannual meetings of the Society forNeuroscience, Dalai Lama addressed the ques-tion. He said that it is the intention that reallycounts. If the intention of research is eliminationof the existing pain, but not advancement of acareer or satisfaction of curiosity, the use of ani-mals is acceptable, as long as we treat themwith utmost compassion.

What is the style of your teaching? What kind ofstudents do your classes attract?

I teach two classes — an all levels class and avinyasa class. All levels class is a more mellowstyle, with lots of emphasis on pranayama.Asana practice in this class is anatomically struc-tured. We concentrate on a particular area ofthe body and explore the effects the asanashave on it. Vinyasa class is different. It is chal-lenging and physically demanding. We practicea lot of inversions and arm balances in additionto many vinyasas (breath-linked asanasequences). My students in this class have sub-stantial yoga experience and are looking forways to bring challenge and excitement intotheir home practice.

What is in your view the major differencebetween people who practice yoga and peoplewho do not?

I think the major difference is not in the opennessof the bodies, strength and even the peace ofmind, though all these differences also count. I think it is in the vastly increased awareness ofour bodies. I will never forget the story one of myfriends told me about a woman who practicedyoga for a long time and once noticed strangesensation in her abdomen while she was lying ona belly bolster. She followed up on the sensationand the doctors discovered she had ovariancancer. Because of her awareness of what wasa normal and “not normal” feeling in her body,the cancer (which is notoriously difficult to diag-nose early) was caught in time for a successfultreatment. While I do not know how accuratethis story is, I can easily believe the possibility of something like that happening. That is why Ialways stress the importance of “listening toone’s body” both in my classes and in my own practice.

Teacher Feature continued from page 5

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Class Descriptions,Resources and Staff

Level 1: Provides a basic introduction toyoga breathing, postures, and relaxation.Intended for beginners with no previousexperience, or those looking for a gentleand basic ongoing practice. This class canbe joined at any time during the session.

Level 2: Refines the basics and providesmore detailed alignment instructions andbreath work.

*Level 3: Teaches more advanced stand-ing and seated poses, pranayama, andbegins integrating inversions, deeperbackbends, and meditation techniques.

*Level 4: Intensifies an already-strongasana practice by developing a deeperinternal and energetic understanding ofyoga. Inversions, arm balances, wheeland lotus poses are included, as well asadvanced pranayama and meditation.Students are expected to have a homepractice.

All Levels: Includes the basics as well asoptions for deeper practice. Appropriate for all students.

Level 5: Focuses on meditation and phi-losophy. Intended for advanced practi-tioners, teachers and teacher trainees.

Combination Classes: (i.e. Level 1/2)For the student who is comfortable in the lower level, but interested in exploringthe next level.

Gentle: Includes basic poses at a slowpace. Ideal for beginning studentsand/or students with health concerns.

Integral Yoga: A holistic approach toyoga that incorporates a completehatha routine combined with a deeprelaxation, pranayama, chanting and ashort meditation. A stress-reducing, moreinward approach to yoga. Appropriatefor all levels.

Flow & Focus Advanced Practice: Anactive and rigorous exploration of yourpostures, breathing and meditation. For Level 3 and above.

Kids and Toddlers: We will play and workwith poses to increase flexibility andstrength, develop coordination and pos-ture, and explore relaxation and stressreduction tools. Yoga stories and/or visu-alizations will be presented in each class.

Meditation Group: A general survey andpractice of various meditation philoso-phies and practices. Open to beginnersand advanced students alike. No regis-tration necessary.

Parent/Child: Practice yoga with your children ages 5-12 and have fun learningyoga together. This light-hearted class isdesigned to be playful and to help buildmotor coordination, balance andstrength. Yoga practice also helps children to reduce stress in their lives.

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

Pilates 2: The progression in this class isfaster than in Pilates 1 and provides anenergetic, full body workout. Prior Pilatesexperience necessary.

Pre-Natal Yoga: An all-levels coursewhich supports and empowers expectantmothers. Teaches ways to ease achesand pains, make the body comfortableduring pregnancy, and use the breath tocalm and steady the mind.

Middle and High Schoolers: A playful yet disciplined practice of asana, pranaya-ma and relaxation, intended to helpreduce stress and promote strength, self-esteem, focus, balance, and positivebody images.

Post-Natal: A “Mommy and Me” classwith infants welcome until they are crawl-ing. We will focus on toning, stretchingand strengthening the post natal bodyand work with poses that include thebaby. Relaxation and breath work willhelp re-energize and rejuvenate the newmom.

*Vinyasa 1: A fast-paced, challengingpractice that builds stamina and strength through a series of flowing poses.Students should be comfortable comingquickly into standing poses with goodalignment and should be practicing atLevel 2 or above. Appropriate for begin-ning Ashtanga-style and power yogapractitioners.

*Vinyasa 2: Adds more advanced posesand challenging transitions to the fast,flowing pace of Vinyasa 1. Open to Level3+ students or students comfortable witha Vinyasa 1 practice who are ready toexpand their focus and core strength.Appropriate for experienced Ashtanga-style and power yoga practitioners.

Yoga Energies: Explore chakras, vayus,marma points and other subtle energiesin postures, breathing and meditation.

Yoga for Recovery: A slow paced classwhich combines yogic breathing, deeprelaxation, and gentle movement to

restore strength, range of motion andvitality. The practice will be modified forindividual needs.

*These classes require completion of atleast two sessions of the previous leveland permission of the teacher beforeregistering.

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

VOLUNTEER STAFFWe just couldn’t do it without thesehelpers.Thank you all!!Abhaya Schlesinger, Alison Bauer, AlysonLipsky, Andrew Clark, Angela Robb,Anne Burnell, Anne Meador, AshleyBrennan, Barb Lewis, Belkis Hazera,Benedicte Monroe, Carol Murphy,Carole Rodero, Cheryl Beaver, ChrisMendelson, Connie Donaghy, CoriBrown, Corinne Krill, Cynthia Maltenfort,Dante Deen, Deb Martin, Debbie Kidd,Debra Hanley, Harriet Snope, HeleneHammer, Jackie Zovko, Jacquelyn King,Jana Ebermann, Jane Jeffers, JanicePrice, Jill Curry, Jodi Branch, JoniCarluzzo, Judy Ladd, Julie Carvalho,Kamala Mohammed, KathleenThompson, Kathryn Douglas, KathyByman, Katie Middleton, Kristin Libby,Kristin Thorburn, Laura McGurn, LindaBecker, Lisa Gunther, Lisa Murphy, LiseSajewski, Madeline Wiley, Mary Blackwell,Mary Pat Miller, Mary Thomas, MelanieMustone, Monica Kaiser, PatriciaRostkowski, Princess Bracey, Ronnie D,Sandra Kilburn, Sharon Safron, ShirleyLock, Shobha Shagal, StephanieEngelhardt, Susan Fox Hirschmann, SusanHennessy, Sylvia Carpenter, Thea Bertoni,Theresa Drake, Theresa Esterlund, TomWanat, Treacy Moore, Trudi Olivetti,Yvonne McGhee

Volunteer at one of our studios inexchange for yoga classes! Shift avail-ability varies. Please check with the studio in which you’d like to volunteer.Call the studio at 703.525.9642.

STAFF: Lee Bory, Carol Confino, NoraleaDalkin, Arlene Greenfield, Anne Meador,Annie Moyer and Amir Tahami.

NEWSLETTER LAYOUT: Laura Symanski/Natsuko Design.

8

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!

If you have never taken aclass at our studio, we

would like you to try a classon us. We hope that if

Sun&Moon is the right studiofor you that you'll sign up forone of our many offerings.You may want to give this

coupon to a friend.

Bring this coupon to thestudio for your first class free!

(This offer is valid one time to local residents who have never attended

a class at Sun&Moon studios.)

Arlington • Fairfax City703.525.YOGA (9642)

www.sunandmoonstudio.com

breathe. stretch. relax. repeat.

ARLINGTON STUDIO • Summer July 5-Aug. 29 (8 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:00am-10:30am All Levels Enid Kassner 6-Jul $120.00 A9:00am-10:30am Yoga Energies Alex/Jackie 6-Jul $120.00 B10:45am-12:00pm Level 1 Enid Kassner 6-Jul $112.00 A10:45am-12:15pm Level 2 Deborah McKay 6-Jul $120.00 B4:45pm-6:15pm Vinyasa Alfia Khaibullina 6-Jul $120.00 B6:30pm-7:30pm Meditation Various teachers 6-Jul Donation B

MONDAY6:45am-7:45am All Levels Andrea Kiss 7-Jul $104.00 A10:00am-11:15am Level 1 Judith Lyon 7-Jul $112.00 A10:15am-11:45am Level 2 Asya Haikin 7-Jul $120.00 B12:00pm-1:15pm Gentle Asya Haikin 7-Jul $112.00 A4:30pm-5:45pm Level 1 Karin Caffi 7-Jul $112.00 B4:30pm-6:00pm Level 2/3 Jackie Shaffer 7-Jul $120.00 A6:15pm-7:45pm Flow & Focus

Advanced Practice Alex Levin 7-Jul $120.00 B6:15pm-7:45pm Level 2 Amir 7-Jul $120.00 A8:00pm-9:30pm Vinyasa 1/2 Carol Stehl 7-Jul $120.00 B8:00pm-9:15pm Level 1 Amir 7-Jul $112.00 A

TUESDAY10:15am-11:45am Level 2 Annie Moyer 8-Jul $120.00 A10:15am-11:30am Level 1 Judith Lyon 8-Jul $112.00 B12:00pm-1:30pm Level 3 Annie Moyer 8-Jul $120.00 A12:00pm-1:15pm Pilates All Levels Frankie Park-Stryke 8-Jul $112.00 B4:30pm-6:00pm Level 2/3 Jackie Shaffer 8-Jul $120.00 A4:45pm-6:00pm Level 1 April Scripps 8-Jul $112.00 B6:15pm-7:45pm Level 2 Jackie Shaffer 8-Jul $120.00 B6:15pm-7:30pm Level 1 Laura Dillon 8-Jul $112.00 A7:30pm-8:45pm Gentle Asya Haikin 8-Jul $112.00 C8:00pm-9:15pm Level 1 Heather/Carol 8-Jul $112.00 B8:00pm-9:30pm Level 2/3 Laura Dillon 8-Jul $120.00 A

WEDNESDAY6:30am-7:30am All Levels Pauline Howard 9-Jul $104.00 A9:30am-11:00am Level 2 Jackie Shaffer 9-Jul $120.00 A9:30am-10:45am Level 1 Laura Dillon 9-Jul $112.00 B11:45am-1:15pm Level 5/Meditation Various Teachers 9-Jul Donation A4:30pm-6:00pm All Levels Suzanne/Faith 9-Jul $120.00 B6:15pm-7:30pm Level 1 Jackie Shaffer 9-Jul $112.00 B6:15pm-7:45pm Level 2 Andrea Kiss 9-Jul $120.00 A8:00pm-9:30pm Level 1/2 Heather/Maureen 9-Jul $120.00 A8:00pm-9:30pm Level 3 Amir 9-Jul $120.00 B

THURSDAY10:30am-12:00pm Level 2 Alex Levin 10-Jul $120.00 B10:30am-11:45am Level 1 Annie Moyer 10-Jul $112.00 A3:00pm-4:00pm Gentle Pauline Howard 10-Jul $104.00 A4:30pm-6:00pm Level 4 Alex Levin 10-Jul $120.00 A6:15pm-7:45pm Level 2/4 Suzanne/Alfia 10-Jul $120.00 A6:15pm-7:30pm Level 1 Anne Jablonski 10-Jul $112.00 B7:45pm-9:15pm Integral Yoga Yvonne Leifert 10-Jul $120.00 B8:00pm-9:30pm Vinyasa 2 Mike Ricker 10-Jul $120.00 A

FRIDAY6:15am-7:15am All Levels Pauline Howard 11-Jul $104.00 A9:30am-10:45am Level 1 Laura Dillon 11-Jul $112.00 B10:15am-11:45am Level 2/3 Jackie Shaffer 11-Jul $120.00 A11:00am-12:30am Level 2 Laura Dillon 11-Jul $120.00 B4:30pm-5:45pm Gentle Pauline Howard 11-Jul $112.00 B6:30pm-8:00pm Prenatal Maureen/Beth E. 11-Jul $120.00 A6:30pm-7:45pm All Levels Alfia Khaibullina 11-Jul $112.00 B

SATURDAY8:00am-9:00am Pilates Level 1/2 Nirinjan Devi 5-Jul $104.00 A9:15am-10:15am Pilates Level 1 Nirinjan Devi 5-Jul $104.00 B9:15am-10:30am Level 1/2 Amir 5-Jul $112.00 A10:45am-12:15pm Level 2/3 Amir 5-Jul $120.00 A10:45am-12:15pm Vinyasa Allegra Gulino 5-Jul $120.00 B12:30pm-2:00pm Prenatal Allegra Gulino 5-Jul $120.00 B

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FAIRFAX STUDIO • Summer July 5-Aug. 29 (8 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:00am-10:00am Pilates/Yoga Carolyn Amundson 6-Jul $104.00 A9:15am-10:30am Level 1 Amir/Asya 6-Jul $112.00 B10:45am-12:15pm Level 2/3 Amir/Asya 6-Jul $120.00 B3:00pm-4:15pm Level 1 Carol Confino 6-Jul $112.00 B5:00pm-6:15pm Prenatal Vicki Christian 6-Jul $112.00 B5:45-6:45pm High Schoolers

(Parents optional) Cynthia Maltenfort 6-Jul $104.00 A7:00pm-8:00pm Meditation Jon Waterman 6-Jul Donation B

MONDAY10:15am-11:45am All Levels Carol Confino 7-Jul $120.00 B12:00pm-1:00pm Gentle Carol Confino 7-Jul $104.00 B1:30pm-2:00pm K-3 Cynthia Maltenfort 7-Jul $80.00 B4:30pm-6:00pm All Levels Rixie Dennison 7-Jul $120.00 B6:15pm-7:30pm Level 1 Rixie Dennison 7-Jul $112.00 B6:15pm-7:45pm Level 2/3 Vicki Christian 7-Jul $120.00 A7:45pm-9:15pm Level 2 Frank Wooldridge 7-Jul $120.00 B8:00pm-9:15pm Level 1/2 Vicki Christian 7-Jul $112.00 A

TUESDAY7:00am-8:00am All Levels Cynthia Lim 8-Jul $104.00 B10:15am-11:15am Pilates Suze Auda 8-Jul $104.00 A10:30am-12:00pm All Levels Noralea Dalkin 8-Jul $120.00 A4:30pm-6:00pm Level 2 Rixie Dennison 8-Jul $120.00 B6:15pm-7:45pm All Levels Rixie Dennison 8-Jul $120.00 B6:15pm-7:45pm Vinyasa 2 Tanya Zimmerli 8-Jul $120.00 A8:00pm-9:30pm Level 2/3 Suze Auda 8-Jul $120.00 A8:00pm-9:15pm Level 1 Phyllis Haney 8-Jul $112.00 B

WEDNESDAY9:00am-10:15am Level 1 Cynthia Maltenfort 9-Jul $112.00 A10:00am-11:30am All Levels Pauline Tait 9-Jul $120.00 B12:00-1:00pm Level 1/2 Carol Confino 9-Jul $104.00 A4:30pm-5:45pm Level 1 Teresa Buckley 9-Jul $112.00 B4:30pm-6:00pm Gentle Yoga Noralea Dalkin 9-Jul $120.00 A6:00pm-8:00pm Level 3 and up Pat Pao 9-Jul $160.00 B6:30pm-8:00pm Level 2 Carol Confino 9-Jul $120.00 A8:15pm-9:30pm Level 1 Carol Confino 9-Jul $112.00 B

THURSDAY7:00am-8:00am All Levels Cynthia Lim 10-Jul $104.00 B10:00am-11:30am Level 2/3 Judith/Noralea 10-Jul $120.00 B10:00am-11:30pm Level 1/2 Carol Confino 10-Jul $120.00 A1:15pm-1:45pm Kids 4-9 Cynthia Maltenfort 10-Jul $80.00 B2:00pm-2:30pm Toddlers (3-6 yrs.) Cynthia Maltenfort 10-Jul $80.00 B6:15pm-7:30pm Level 1 Anand Bhatt 10-Jul $112.00 A6:00pm-7:15pm Vinyasa 1/2 Audra Monk 10-Jul $112.00 B7:45pm-9:00pm Prenatal Allegra Gulino 10-Jul $112.00 A7:30pm-9:00pm All Levels Audra Monk 10-Jul $120.00 B

FRIDAY10:00am-11:30am All Levels Noralea Dalkin 11-Jul $120.00 B11:45am-1:15pm Level 2 Suze Auda 11-Jul $120.00 A11:45am-1:15pm Yoga for Recovery Noralea/Cynthia 11-Jul $120.00 B

SATURDAY8:45am-10:45am Level 3 Andrea Kiss 5-Jul $160.00 B9:15am-10:45am Level 2 Annette/Phyllis 5-Jul $120.00 A11:00am-12:00pm Pilates Carolyn Amundson 5-Jul $104.00 A11:00am-12:15pm Level 1 Annette/Phyllis 5-Jul $112.00 B

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 (Main Street). Pass downtown FairfaxCity. We’re located on the left inMain Street 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 (Main Street). We’re located on the left in Main Street Plaza.

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 of the printing, there may be

changes prior to and after the start of the session.

Please check our website atwww.sundandmoonstudio.com

for the most up to dateinformation.

10

General Information and Fees

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 who are considering registering forclasses may take a trial class without charge to determine ifSun&Moon is the right studio for them (ask our staff for termsand information).

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

A $20 fee will be charged for checks returned toSun&Moon. If you fax in a credit card registration, please do not mail a copy — you may be charged twice.

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

FEES Full Session Registration Sun&Moon classes are offered weekly on a seasonal sessionbasis (usually 14 weeks, fewer in summer). We are a schoolof yoga with our classes structured to provide a well-round-ed curriculum over an entire session. Prices for a full sessionregistration represent a discount off our regular single classrate and are listed on our class schedule.

Single Class/Drop-insSun&Moon allows students who are not registered for a fullsession to attend classes on a single class/drop-in basis. Thefollowing are our single class rates:

• Classes 1 hour or less: $15 • Classes 1-1 1/2 hours: $18• Classes 2 hours: $21

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.

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

Fairfax City send payment and registration to: 9998 Main Street, Fairfax, VA 22031 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 thetwo Sun&Moon Studios.

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 three, 50% of tuition less the $30 registration fee

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

is refunded.

No refunds are given after the fifth class. Refunds are 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 or without a refund) any student who disrupts the harmony of the class and/or studio environment.

11

Arlington Studio 3811 Lee Highway, Arlington, VA 22207Fairfax City Studio 9998 Main Street, Fairfax, VA 22031703-525-YOGA (9642) www.sunandmoonstudio.com

PRINTED ON RECYCLED PAPER

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

We have a work exchange program for those who wish to trade work at the studio for yoga classes.

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

Please cut along dotted lines

Registration – Summer 2008

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

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 Cost

nn Arlington

nn Fairfax

nn Arlington

nn Fairfax

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

TOTAL DUE

Online Registration go to: www.sunandmoonstudio.com

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.

Be sure to register early toavoid disappointment. Workshops fill quickly.

July 7–11and

August 4–845x5: Daily Sunrise Sampler

July 26Introduction to Ayurveda

Prsrt StdU.S. Postage

PAIDMerrifield VAPermit #6445

Yoga Camp for KidsSummer 2008

Mark your calendar for kids camp fun thissummer, in two locations with several

weeks to choose from:

Arlington:

Mon-Thurs 6/23-6/26, 1-4pm, ages 5-12

Mon-Thurs 6/30-7/3, 9:30am-12:30pm,ages 5-12

Mon-Thurs 8/25-8/28, 1-4pm, ages 5-12

Fairfax:

Wed-Fri 6/25-6/27, 1-4pm, ages 5-9

Mon-Thurs 6/30-7/3, 1-4pm, ages 10-15

For more information, visit www.sunandmoonstudio.com.

Check Out OurImprovementsIf you haven't been to Arlington lately, be sureto stop by. Beautiful and environmentally conscious, the space has been transformedmagnificently.

• new cork flooring in the yoga rooms — softand resilient, cork is an all-natural product harvested from the bark of the tree whichrenegerates itself

• all new mats from Lululemon — made out ofan environmentally green material called TPE(Thermal Plastic Elastomer) which contains nolatex, PVC, or rubber, and uses no toxic chem-icals in production.

• new cork blocks

• sisal carpet in the hallways — natural materialwhich wakes up all the acupressure points onthe soles of your feet as you walk

• new soothing paint colors in rich, earthy tones