Fall 2011

If It’s Not Fun...by Amir

Years ago, I went on a cruise vacation by myself. I love beaches and vacations, but as I prepared for the trip, I worried that I would be lonely, stuck on a big boat, and potentially have a horrible week.  And if I was going to allow this worry into my head, why shouldn’t I just spend my vacation at home and avoid the hassle? Then I remembered an old adage that has often come in handy. “If it's not fun, you're not doing it right.” I decided that the worst-case scenario on this vacation was that I would sit in the sun, far from the daily grind, reading books. If I didn’t have a good time with that, it would be a problem of my own creation. Many times we begrudge doing a task that we know needs to get done, usually because we think it’s hard or takes discipline. We may have the best of intentions, but it’s easy to become consumed by all the drudgery we associate with ‘work.’ By nature, people want fun, not strict obedience and dullness. However, the trick is fairly simple: figure out what needs to be done, and figure out what is fun. Then find the place where the two areas overlap and you’re on your way. Our yoga asana practice is a perfect playground for learning how to bring a sense of fun into our tasks. If a pose is difficult or causes discomfort, we tend to avoid it. However, we can choose to play with that pose – approach it with a sense of curiosity and wonder – and find out what exactly makes it difficult, break it down, and find ways to change and enjoy it. If a fold strains the low back, we can play with bending knees or folding with half effort. We can pretend, thereby changing our own perceptions about ourselves in the pose. If we are weak, we can pretend to be strong. If we are tight, we can pretend to be flexible.   Having fun not only sets your mood to a more productive mode, it makes what could seem like an eternity pass by more quickly. Energy flows better, which equals less pain, better health, and creativity. When we practice, we can let the mind take different shapes, just like the body. We can play with breath. And we get better at doing this all throughout the day. Like finding new perspective in ordinary things, such as putting away the laundry, preparing meals, and commuting to and from work.  If we stay focused on the idea that we’re not doing something to accomplish any particular goal, but rather, to be happy here and now in the present moment, we’ll find a completely different perspective. The point is this: it all starts right up in your head.

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photo by Christie Zepeda

went to class for some gentle exercise, but, instead, seemed to have had an intense spiritual experience.

I bought a CD and continued to chant. I had no idea what the words meant, but the practice fed me, so I began to seek out workshops to learn more.

Five years later, I now know that Kirtan is a form of bhakti, or devotional yoga, a well-known and powerful heart opener. I can vouch for that aspect! Oh, and that autoimmune disease? After five years of chanting, my symptoms have completely disappeared.

Nowadays, my favorite way to chant is with others. In the last few months, I’ve organized a Kirtan group at Sun & Moon to practice chanting together. Our first few sessions have been great. We meet at the Arlington studio at 5:30 pm on the third Saturday of each month, from September to June. Please join us – but be careful! This powerful practice may very well burst your heart wide open. -- Raima Larter

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Voices from the Pathby our students

Things I Never Thought I Could Do

After many years of once-a-week yoga classes, I finally took the advice of my instructor, Alex Levin, to start a home practice. Alex had always encouraged this, but I always found excuses why I couldn’t do it: no time, no space, I’d never remember the poses, etc. Then, a few months ago, I decided to give it a try.

I got up early, started with a sun salute, then just “listened to what my body wanted to do.” I finished and felt impressed that I’d just done at least 15 minutes of my own yoga, but when I looked at the clock, I realized I had been practicing for 45 minutes, and I felt great!

One of my other excuses for not trying this sooner was the knowledge that if I were ever going to do this, it would have to be first thing in the morning. This created the fear that I would get too hungry by delaying my bowl of oatmeal. Not a problem, as it turned out. My appetite and my breakfast turned out to be perfectly timed.

Doing my home practice several times a week for some months now has made a big difference in my life. I can feel an improvement in my balance, posture and core strength; and I feel calmer and more centered. I like having the option to take my time and “fine tune” a pose rather than going right to the next one. I also enjoy the morning practice because it’s quiet and there are no distractions. And – maybe because I arranged it before breakfast – I have lost several pounds. While this will never take the place of my regular class, I can highly recommend the benefits of a home practice. -- Sue Walker

The Heart Can Sing

Five years ago at the end of a yoga class, the instructor invited us to sit and practice a form of chanting called Kirtan.

To me, chanting meant three rounds of Om, but this was more like singing. And it was fun. After a few moments, though, a strong surge of energy ran through my body, nearly knocking me over. I was overcome with emotion, a mix of joy and longing and bewilderment.

I was pretty sick that day, having just been diagnosed with an autoimmune disorder. I

Welcome to our new quarterly feature. We are excited to share stories from our students about how and why yoga matters. If you have a “Voice” that you’d be willing to share with our community, please email it in about 200 words, with a high resolution photo if you have one, to voices@ sunandmoonstudio.com.

photo by Christie Zepeda

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Dolphin pose is a powerful way to strengthen the upper body and prepare the shoulders for more advanced postures, such as headstand and forearm balance. Even though the dolphin lives in the ocean and the dog on land, I consider dolphin a “cousin” of downward-facing dog, as many of the body mechanics are similar.

Start on all fours and bring your elbows onto the floor, directly underneath your shoulders. Interlace your fingers making a small “horseshoe.” Keep your elbows shoulder-width apart, as they may try to slide out to the sides. Inch your knees back, curl your sit bones up toward the ceiling, and lengthen your spine, just as you would for downward dog. The next step is the linchpin to the entire posture: firmly draw your shoulder blades toward each other as though you were trying to crack a walnut between them. Work to maintain this action throughout the pose.

Lift your knees off the floor, keeping them bent as you continue to lengthen your spine. Your head should be in line with your spine and off the floor. Breathe, and with each exhalation, try to stretch the spine a bit longer. Remember those shoulder blades…keep them actively drawing toward each

other on your back. Stretch along your armpits, as you form a single line from elbows to sit bones. The sensation probably will be intense, but never stay in a painful position. Bring your knees back to the floor and rest in child’s pose.

Now for some variations. If you are comfortable in the basic dolphin pose, you can begin to straighten your knees a bit more and drop your heels toward the floor, but not at the expense of tucking your pelvis under. You want to maintain a long lower back. Try experimenting with how close or far you place your feet from your elbows.

To add movement to the pose, try the dolphin “pushup.” Begin to bring your head forward as you move your torso more parallel to the floor. You will need to engage your abdominal muscles to support your lower back. You are in control of how far forward you come: maybe a few inches, maybe until you are hovering parallel to the floor. Draw in your belly and lift your hips to return to the original dolphin. Once may be enough, or you may choose to move between the two variations several times: inhaling as you come forward, exhaling as you return to dolphin. Come out and take a few breaths in savasana: you’ve earned it!

Dolphin: A Pose by Any Other Nameby Enid Kassner

Can it really be a yoga pose if it doesn’t have a Sanskrit name? My answer is a resounding “Yes!” I believe that yoga is not a shape, but the state of mind with which we practice. Focused attention, self-acceptance, and integration of breath and movement will bring the spirit of yoga into your practice – even if the posture doesn’t have a Sanskrit name.

photo by Greg Embree

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Teacher Feature Meet Michelle Provenzano

What is your yoga background? My first yoga class was in a candlelit apartment in Washington, D.C. at age fifteen. We took our shoes off, lay on our backs with legs raised, and did lots of belly contracting -- “breath of fire.” Years later, I took yoga at the campus gym when cycling and smoking cigarettes did not relieve graduate school stresses. During artist residencies in Japan and the Netherlands, I copied poses from books in my studio. I progressed to Iyengar, thinking that I needed discipline, migrated toward the heart-melting sweetness of Anusara, and finally found “home” at OM in New York City. OM, Cyndi Lee’s Vinyasa with alignment attention and a Buddhist mindfulness of not-too-tight, not-too-loose, is where I teacher trained. I began meditation courses at the Shambhala Center and the Interdependence Project. Sun & Moon gifted me the brilliance of Erich Schiffmann. By God, what a loving soul! So, from playing around to the analytical - “Don’t fart, it’s Iyengar!” all the way through to Sun & Moon, I have found my new “home.”

But, how did you find Sun & Moon? In January, no longer able to afford living in New York, I moved to Virginia to regroup and live with family. The day I arrived, my aunt handed me a scrap of paper penned with Sun & Moon’s address by a woman whom she works with who touts the studio. Alex welcomed me first along with several of her students! Their warmth and immediate acceptance impressed me, as did Amir, who refused my extended hand insisting on barrel-hugging, and Annie, who offered me a class seconds after we shared indiscreet teenage mischief. Awesome! These are my people!

Why do you think hands-on assisting is an important part of your teaching? Being hands-on is an excellent way to impress safe alignment and express compassion. I am also a big fan of verbal cues, having students touch their own bodies and partnering. I also understand and respect boundaries when students prefer not to be touched. My own experience being assisted has led to greater self-acceptance. It takes courage to accept help.

What would you like your students to learn? 1. You are gorgeous! 2. You already have all the wisdom you need. 3. I teach what I am also working on.

Describe a challenging circumstance when yoga came in handy. As much as I would love to wax on about how yoga has helped me realize ambitious projects or cope with devastating loss, it is the everyday witness of preparing food, commuting, and people interaction that inspire my commitment. The realization that pedestrian moments nourish has been hardy and revelatory.

Before yoga? Drawing from life was my first real practice. Responding to what is in front of you with eyes, hand, and pen on paper takes the same focused concentration and awareness as meditation. My high school art teacher, Oroon Barnes, encouraged me to go to the community college on Saturdays to draw nude models. With zero instruction on anatomy, I learned to self-direct my efforts freely and fearlessly. Even when nothing else made any sense, drawing was and continues to be a refuge.

Best revelation while on the mat? Christie Clark suggests that the quest for self-improvement is a form of self-aggression. After embracing this idea, my penchant for visiting the self-help section in bookstores was quashed for life, and replaced by an attraction to Buddhism. I really woke up to the idea that we are entirely responsible for our own actions, that we can pony up and not play victim, and we can put kindness to work with what we have.

What do you do when your students are resting in savasana?Make sure everyone looks supported and restful, send loving kindness to each student, consider my next meal, return to my breath…

photos by Christie Zepeda

ARLINGTON STUDIO FALL 2011 (14 WEEKS)TUES SEPT 6 - SUN DEC 18 (closed for Thanksgiving Tues 11/22 - Sun 11/27)

DIRECTIONS TO ARLINGTON

ARLINGTON STUDIO3811 Lee Highway Arlington, VA 22207

From Rt. 66 heading East: Take Exit 72 (Spout Run/Lee Hwy). Turn left onto Lee Hwy. Continue on Lee Hwy. until you reach the third light. Turn right onto N. Pollard. The studio is on Lee Hwy. on the right in a small strip of stores.

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

First ClassFree!If you have never taken a class at our studio, we would like you to try a class on us. We hope that if Sun & Moon is the right studio for you that you'll sign up for one of our many offerings.You may want to give this coupon to a friend.Bring this coupon to the studio for your first class.

This offer is valid one time to local residents who have never attended class at Sun & Moon.

Arlington Fairfax City703.525.YOGA (9642)www.sunandmoonstudio.com

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Day/Time Class Instructor Start Date Fee Studio

MONDAY 10:00am-11:15am Level 1 Judith Lyon 12-Sept $210.00 A10:15am-11:45am Level 2 Asya Haikin 12-Sept $210.00 B12:00pm-1:15pm Gentle Asya Haikin 12-Sept $210.00 A12:15pm-1:30pm Meditation Jackie Shaffer 12-Sept Donation B4:00pm-5:15pm Level 1 Karin Caffi 12-Sept $210.00 B4:00pm-4:45pm Middle Schoolers (no class 10/10) Annie Moyer 12-Sept $169.00 C4:30pm-6:00pm Level 2/3 Jackie Shaffer 12-Sept $210.00 A5:00pm-6:00pm High Schoolers (no class 10/10) Annie Moyer 12-Sept $169.00 C5:30pm-6:30pm Mat Pilates 1 Danielle Ring 12-Sept $182.00 B6:15pm-7:45pm Level 3/4 Alex Levin 12-Sept $210.00 C6:15pm-7:45pm Level 2 Amir 12-Sept $210.00 A6:45pm-7:45pm Mat Pilates 1/2 Danielle Ring 12-Sept $182.00 B8:00pm-9:30pm Vinyasa 1/2 Suzanne Morgan 12-Sept $210.00 B8:00pm-9:15pm Level 1 Amir 12-Sept $210.00 A

TUESDAY (closed 11/22) TUESDAY (closed 11/22) 6:30am-7:30am Kripalu-Inspired Jane Phelan 6-Sep $182.00 A10:00am-11:15am Level 1 Judith Lyon 6-Sep $210.00 B10:15am-11:45am Level 2 Annie Moyer 6-Sep $210.00 A11:30am-12:30pm Feldenkrais Madeline Helbraun 6-Sep $182.00 B12:00pm-1:30pm Level 3 Annie Moyer 6-Sep $210.00 A4:30pm-6:00pm Level 2/3 Jackie Shaffer 6-Sep $210.00 A4:30pm-5:45pm Level 1 Tanja Szabo 6-Sep $210.00 B6:15pm-7:45pm Level 2 Jackie Shaffer 6-Sep $210.00 A6:15pm-7:30pm Level 1 Suzanne Morgan 6-Sep $210.00 B7:30pm-8:45pm Gentle Asya Haikin 6-Sep $210.00 C7:45pm-9:15pm Level 2/3 Laura Dillon 6-Sep $210.00 B8:00pm-9:15pm Level 1 Alex Levin 6-Sep $210.00 A

WEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) 6:30am-7:30am All Levels Charlotte Raich 7-Sep $182.00 A9:30am-11:00am Level 2 Jackie Shaffer 7-Sep $210.00 A9:30am-11:00am Vinyasa All Levels Kristin Heinz 7-Sep $210.00 B11:15am-12:30pm Level 1 Jackie Shaffer 7-Sep $210.00 A11:30am-12:45pm Moms & Babies Jane Phelan 7-Sep $210.00 B4:00pm-5:15pm Gentle Gere Riley 7-Sep $210.00 B4:30pm-6:00pm Level 2/3 Annie Moyer 7-Sep $210.00 A6:15pm-7:30pm Level 1 Jackie Shaffer 7-Sep $210.00 B6:15pm-7:45pm Level 2 Annie Moyer 7-Sep $210.00 A8:00pm-9:15pm Level 1 Tiffany Leeson 7-Sep $210.00 A8:00pm-9:30pm Level 2 Roger Panetta 7-Sep $210.00 B

THURSDAY (closed 11/24) THURSDAY (closed 11/24) 6:30am-7:30am All Levels Michelle Provenzano 8-Sep $182.00 A9:30am-10:15am Toddlers Together

(16 mos. To 3 yrs w/caregiver) Paula Levin-Alcorn 8-Sep $182 per child;

20% sibling discountA

10:30am-12:00pm Level 2 Alex Levin 8-Sep $210.00 B10:30am-11:45am Level 1 Annie Moyer 8-Sep $210.00 A4:30pm-5:15pm Kids (ages 5 to 11) Tarey Lea 8-Sep $182.00 A6:00pm-7:30pm All Levels Carol Stehl 8-Sep $210.00 A6:30pm-7:45pm Level 1 Heidi Panetta 8-Sep $210.00 B7:00pm-8:30pm Advanced Asana Rotating Senior Faculty 8-Sep $210.00 C7:45pm-9:15pm Level 2 Faith Halter 8-Sep $210.00 A8:00pm-9:30pm Vinyasa 2 Kristin/Suzanne 8-Sep $210.00 BFRIDAY (closed 11/25) FRIDAY (closed 11/25) 9:30am-10:45am Level 1 Jane Phelan 9-Sep $210.00 B10:15am-11:45am Level 2 Jackie Shaffer 9-Sep $210.00 A11:00am-12:30pm Level 3 Judith Lyon 9-Sep $210.00 B11:45am-12:30pm Meditation Jackie Shaffer 9-Sep Donation A4:30pm-5:45pm Gentle Pauline/Faith 9-Sep $210.00 B6:30pm-8:00pm Prenatal Maureen/Beth E. 9-Sep $210.00 A6:30pm-8:00pm All Levels Alfia Khaibullina 9-Sep $210.00 BSATURDAY (closed 11/26) SATURDAY (closed 11/26) 8:00am-9:00am Mat Pilates 1/2 Nirinjan Devi 10-Sep $182.00 B9:15am-10:15am Mat Pilates 1 Nirinjan Devi 10-Sep $182.00 B9:15am-10:30am Level 1 Amir 10-Sep $210.00 A10:45am-12:15pm Level 2 Amir 10-Sep $210.00 A10:45am-12:15pm Vinyasa All Levels Kristin Heinz 10-Sep $210.00 B12:30pm-2:00pm Prenatal Pauline Howard 10-Sep $210.00 BSUNDAY (closed 11/27) SUNDAY (closed 11/27) 9:00am-10:30am All Levels Enid Kassner 11-Sept $210.00 A9:15am-10:45am Level 3 Alex/Jackie 11-Sept $210.00 B10:45am-12:00pm Level 1 Enid Kassner 11-Sept $210.00 A11:00am-12:30pm Level 2 Anne Jablonski 11-Sept $210.00 B4:45pm-6:15pm Vinyasa 2 Alfia Khaibullina 11-Sept $210.00 B6:30pm-7:30pm Meditation Jane & Garrett Phelan 11-Sept Donation B

OUR MISSIONSun & Moon Yoga Studio is a place for people to experience and study hatha yoga. We believe in a holistic approach, giving our students a well-rounded education, and bringing in teachers with eclectic backgrounds. We believe in combining alignment techniques of the body with breath techniques for calming and balancing the mind and the belief and faith that our work feeds us and is fed by the spirit of uni-versal energy present in all.

While this schedule is current as of the printing, there may be changes prior to and after the start of the quarter. Please check our website at www.sunandmoonstudio.com for the most up-to-date information.

DIRECTIONS TO FAIRFAX

FAIRFAX CITY STUDIO9998 Main Street Fairfax, VA 22031

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

From I-495: Take Rt. 236 West (Little River Turnpike). Little River Turnpike turns into Main Street. We’re located on the right in Main Street Center.

From Rt. 123: Take Rt. 236 East (Main Street). We’re located on the left in Main Street Center.

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FAIRFAX STUDIO FALL 2011 (14 WEEKS)TUES SEPT 6 - SUN DEC 18 (closed for Thanksgiving Tues 11/22 - Sun 11/27)

Day/Time Class Instructor Start Date Fee Studio

MONDAY 9:30am-10:45am Level 1 Corinne Krill 12-Sept $210.00 A10:15am-11:45am All Levels Carol Confino 12-Sept $210.00 B11:00am-12:30pm Level 2 Corinne Krill 12-Sept $210.00 A12:00pm-1:15pm Gentle Carol Confino 12-Sept $210.00 B3:30pm-4:30pm Kids (ages 5 to 11) Cynthia Maltenfort 12-Sept $182 per child

20% sibling discountB

3:30pm-4:30pm All Levels Vicki Christian 12-Sept $182.00 A4:45pm-6:00pm Level 1 Carole Rodero 12-Sept $210.00 A4:45pm-5:45pm Yoga on the Ball Cynthia Maltenfort 12-Sept $91 (7 weeks) B4:45pm-5:45pm Yoga on the Ball Cynthia Maltenfort 31-Oct $91 (7 weeks) B6:00pm-7:30pm Level 3 Vicki Christian 12-Sept $210.00 B6:15pm-7:45pm Level 2 Dena Jensen 12-Sept $210.00 A7:45pm-9:15pm All Levels Vicki Christian 12-Sept $210.00 B8:00pm-9:15pm Level 1 Deb Hertz 12-Sept $210.00 ATUESDAY (closed 11/22) TUESDAY (closed 11/22) TUESDAY (closed 11/22) TUESDAY (closed 11/22) TUESDAY (closed 11/22) TUESDAY (closed 11/22) 7:00am-8:00am All Levels Cynthia Lim 6-Sep $182.00 B9:00am-10:15am Level 1 Noralea Dalkin 6-Sep $210.00 A10:00am-11:30am All Levels Annette Hyde 6-Sep $210.00 B11:45am-1:15pm Adaptive Yoga Noralea Dalkin 6-Sep $210.00 B4:30pm-5:30pm Mat Pilates 1/2 Mandy Shaver 6-Sep $182.00 A4:30pm-6:00pm Level 2 Rixie Dennison 6-Sep $210.00 B6:00pm-7:15pm Level 1 Terry Strayer 6-Sep $210.00 A6:15pm-7:45pm Level 2/3 Rixie Dennison 6-Sep $210.00 B7:30pm-8:45pm All Levels Terry Strayer 6-Sep $210.00 A8:00pm-9:30pm Level 2 Melanie Mustone 6-Sep $210.00 BWEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) WEDNESDAY (closed 11/23) 5:30am-6:30am All Levels Cynthia Maltenfort 7-Sep $182.00 B9:00am-10:30am Level 2 Cynthia Maltenfort 7-Sep $210.00 B9:30am-10:45am Level 1 Dena Jensen 7-Sep $210.00 A10:45am-12:15pm All Levels Anna Mikheeva 7-Sep $210.00 B4:30pm-5:45pm Gentle Cynthia Lim 7-Sep $210.00 A6:00pm-7:30pm Level 2 Carol Confino 7-Sep $210.00 A6:00pm-7:30pm Level 3 Pat Pao 7-Sep $210.00 B7:45pm-9:15pm Restorative/Meditation Frank/Cindy 7-Sep $210.00 A8:00pm-9:15pm Level 1 Carol Confino 7-Sep $210.00 BTHURSDAY (closed 11/24) THURSDAY (closed 11/24) THURSDAY (closed 11/24) THURSDAY (closed 11/24) THURSDAY (closed 11/24) THURSDAY (closed 11/24) 7:00am-8:00am All Levels Cynthia Lim 8-Sep $182.00 B10:15am-11:45am Level 2 Judith Lyon 8-Sep $210.00 B10:30am-12:00pm All Levels Carol Confino 8-Sep $210.00 A12:00pm-1:15pm Level 1 Vicki Christian 8-Sep $210.00 B6:15pm-7:30pm Level 1 Carole Rodero 8-Sep $210.00 A6:30pm-8:00pm Prenatal Melanie Mustone 8-Sep $210.00 B7:45pm-9:15pm Level 2 Corinne Krill 8-Sep $210.00 AFRIDAY (closed 11/25) FRIDAY (closed 11/25) FRIDAY (closed 11/25) FRIDAY (closed 11/25) FRIDAY (closed 11/25) FRIDAY (closed 11/25) 7:00am-8:00am All Levels Cynthia Lim 9-Sep $182.00 B10:00am-11:30am All Levels Kelly Tynes 9-Sep $210.00 B10:15am-11:45am Level 3 Vicki Christian 9-Sep $210.00 A11:45am-1:15pm Adaptive Yoga Noralea Dalkin 9-Sep $210.00 B12:00pm-1:15pm Level 1 Deb Hertz 9-Sep $210.00 A4:30pm-5:30pm Mat Pilates 1/2 Mandy Shaver 9-Sep $182.00 A5:30pm-6:45pm Restorative Carole Rodero 4-Nov $90 (6 weeks) B7:00pm-8:30pm Yoga & the 12 Steps Rixie Dennison 9-Sep $195 (13 weeks;

no class 11/11)B

SATURDAY (closed 11/26) SATURDAY (closed 11/26) SATURDAY (closed 11/26) SATURDAY (closed 11/26) SATURDAY (closed 11/26) SATURDAY (closed 11/26) 9:00am-10:30am Level 3 Annette Hyde 10-Sep $210.00 B9:15am-10:45am All Levels Frank Wooldridge 10-Sep $210.00 A10:45am-12:00pm Level 1 Annette Hyde 10-Sep $210.00 B11:00am-12:30pm Level 2 Rixie Dennison 10-Sep $210.00 ASUNDAY (closed 11/27) SUNDAY (closed 11/27) SUNDAY (closed 11/27) SUNDAY (closed 11/27) SUNDAY (closed 11/27) SUNDAY (closed 11/27) 9:00am-10:00am Mat Pilates 1/2 Nirinjan Devi 11-Sept $182.00 A9:15am-10:30am Level 1 Carol Confino 11-Sept $210.00 B10:15am-11:45am All Levels Michelle Provenzano 11-Sept $210.00 A10:45am-12:15pm Level 2 Carol Confino 11-Sept $210.00 B12:45pm-2:00pm Gentle Carol Confino 11-Sept $210.00 B4:30pm-5:30pm Middle/High Schoolers Cynthia Maltenfort 11-Sept $182.00 A5:00pm-6:30pm Prenatal Vicki Christian 11-Sept $210.00 B5:45pm-6:45pm All Levels Cynthia Maltenfort 11-Sept $182.00 A7:00pm-8:00pm Meditation Jon Waterman 11-Sept Donation B7:00pm-8:30pm Vinyasa Level 1/2 Kerri White 11-Sept $210.00 A

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

Level 1: A basic introduction to yoga breathing, postures, and relaxation. Intended for beginners with no previous experience, or those looking for a gentle and basic ongoing practice.

Level 2: Refines the basics and provides more detailed alignment instructions and breath work.

Level 3*: Teaches more advanced standing and seated poses, pranayama, and begins integrating inversions, deeper backbends, and meditation techniques.

Level 4*: Intensifies an already-strong asana practice by developing a deeper internal and energetic understanding of yoga. Inversions, arm balances, wheel and lotus poses are included, as well as advanced pranayama and meditation. Students are expected to have a home practice. 

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

Combination Classes (i.e. Level 1/2):  For those comfortable in the lower level, and interested in exploring the next.

Adaptive Yoga: A slow-paced class which combines yogic breathing, deep relaxation, and gentle movement to restore strength, range of motion and vitality. The practice will be modified for individual needs.

Advanced Asana: This is a challenging class for intermediate or advanced students desiring to learn how to practice and improve on the structure, flow, and energy of a more advanced practice, including inversions, wheel pose, lotus, binds, etc. Led by a different senior instructor each week, we will focus on a particular pose or set of poses, seeking steadiness and comfort for all. Required for In-Depth 350/500-hour teacher training; recommended for 200-hour training.

Feldenkrais: This combination of awareness and movement can reveal and alter behaviors responsible for chronic stress, tension, and pain; facilitate recovery from injury and improve creativity and skills. The focus is not on what you do but on HOW.

Gentle Yoga:  Basic poses at a slow pace. Ideal for beginners and/or students with health concerns.

Kids: Play and work with poses to increase flexibility and strength, develop coordination and posture and explore relaxation and stress reduction tools. Yoga stories and/or visualizations will be presented in each class. For elementary ages.

Kripalu-Inspired Yoga: A variation of hatha yoga, the Kripalu style focuses on listening to your mind, body and spirit. Every class is an exploration of self. Sanskrit chanting, use of mantra, yoga philosophy and deep relaxation. Emphasis on learning about yourself makes this class appropriate for all levels.

Mat Pilates 1: This exercise system focuses on correct breathing, posture and core strengthening. No admittance after week three without instructor permission.

Mat Pilates 2: The progression in this class is faster than Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary.

Meditation:  Learn to cultivate a deeply satisfying inner quiet and mindfulness. Includes short dharma talks and various meditation tools and practices, Open to beginners and advanced students alike. No registration necessary.

Middle and High Schoolers: A playful yet disciplined practice of asana, pranayama and relaxation, intended to help reduce stress and promote strength, self-esteem, focus, balance, and positive body images.

Moms & Babies:  Bring along your baby, from infant to almost crawling, for this welcoming postnatal class that emphasizes how yoga can help you stay physically and emotionally strong and centered during your first months together.

Prenatal Yoga: An all-levels course to support and empower expectant mothers. Learn ways to ease aches and pains, make the body comfortable during pregnancy and use the breath to calm and steady the mind.

Restorative/Meditation: Combine the relaxation of a supported restorative yoga practice with various meditation techniques. Class will also include asana and is appropriate for all levels.

Toddlers Together: A fun romp for caregivers and toddlers. We will incorporate asana, stories, music, and creative movement to experience the joy and heartfelt wisdom of yoga with a child-like flow. 16mos to 3yrs, adult/child.

Vinyasa 1**: A fast-paced, challenging practice that builds stamina and strength through a series of flowing poses. Students should be comfortable coming quickly into standing poses with good alignment and should be practicing at Level 2 or above. Appropriate for beginning Ashtanga-style and power yoga practitioners.

Vinyasa 2**: Adds more advanced poses and challenging transitions to the fast, flowing pace of Vinyasa 1. Open to Level 3+ students or those comfortable with Vinyasa 1 and ready to expand. Appropriate for experienced Ashtanga-style and power yoga practitioners.

Yoga & the 12 Steps: Traditional twelve-step programs offer a spiritual remedy for healing from addiction, but do not address the physical dimension. We will practice physical movement and postures, breathing exercises, and conscious relaxation; as well as begin to develop awareness and balance and connect our physical bodies to our mental, emotional, and spiritual selves. Both yoga and the twelve-step philosophies are woven to provide a framework for authentic living and personal growth. Beginners very welcome and embraced.

Yoga on the Ball: Yoga on the ball is a short seven week series to deepen your yoga practice by increasing muscle strength, flexibility, balance and deep core work with the use of a large exercise ball.

* Classes at Level 3 and aboveinvolve more difficult levels of practice; teachers may invite students to join a lower level class when appropriate.

**Vinyasa classes are not recommendeduntil after completion of at least two quarters of Level 2.

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Workshops, Programs, and Community Events

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YOGA FOR GOODJoin us as we practice yoga, promote awareness, and raise funds for a variety of causes. All classes are all levels, donations-only classes to support those in need.

Saturdays in Arlington and Fairfax 9/17, 10/15, and 11/194:30p - 5:30p

Let us know if you’d like to organize a Yoga for Good event! Contact carol@sunandmoonstudio.com.

RAISE YOUR VOICE: KIRTAN FOR ALLKirtan is the yoga of devotion. It’s a soulful, musical, chanting celebration of the divine. It’s fun, exhilarating, and opens the heart through voice and sound. Donations only, to support our Yoga for Good program.

Saturdays in Arlington9/17, 10/15, 11/19, and 12/175:30p - 7:00p

Community Events this Fall

Day Date Time Loc Workshop Teacher

SEPTEMBERSEPTEMBERSEPTEMBERSEPTEMBERSEPTEMBERSEPTEMBER

Sat 9/10 1:30p - 4:00p Arl Meditation Simplified Anne Jablonski

Sat 9/17 2:00p - 4:00p Ffx Yoga for the Inflexible Body Carole Rodero & Noralea Dalkin

Sun 9/18 2:00p - 4:00p Arl Yoga for Absolute Beginners Michelle Provenzano

Sat 9/24 1:30p - 3:30p Arl Amir’s Restorative Yoga Amir

Sat 9/24 2:00p - 4:00p Ffx Yoga to Manage Your Mood Carol ConfinoSun 9/25 2:00p - 4:00p Arl Shakti Body Prayer: Celebrating the

Divine Feminine EnergiesSuzanne Morgan

OCTOBEROCTOBEROCTOBEROCTOBEROCTOBEROCTOBER

Fri -Sun 9/30-10/2 Variable Arl Hosting Theresa Murphy Theresa MurphySun 10/9 1:00p - 4:00p Arl Encountering Silence:

Meditation and RetreatAlex Levin & Jackie Shaffer

Sat 10/15 1:30p - 4:00p Ffx Yoga for the Feet Rixie DennisonSun 10/16 2:00p - 4:00p Ffx Dance Like a Bollywood Star Bhim & Cordula Dahal of the

Nepal Dance SchoolSat 10/22 1:30p - 4:30p Arl Amir’s Yoga Therapy for

Neck & ShouldersAmir

Sat 10/29 1:30p - 4:30p Arl Back Health the Feldenkrais Way Madeline Helbraun

Sat 10/29 1:30p - 3:30p Ffx Yoga as the Foundation for Fitness Mandy Shaver

Sun 10/30 2:00p - 4:00p Arl Yoga for ADD & ADHD Faith Halter

NOVEMBER & DECEMBERNOVEMBER & DECEMBERNOVEMBER & DECEMBERNOVEMBER & DECEMBERNOVEMBER & DECEMBERNOVEMBER & DECEMBER

Sat 11/5 1:30p - 3:30p Arl Amir’s Yoga Therapy for the Hips Amir

Fri -Sun 11/11-11/13 Variable Ffx Hosting Barbara Benagh Barbara Benagh

Sat 11/19 1:30p - 3:30p Ffx Developing a Home Practice Rixie DennisonSun 11/20 2:00p - 4:00p Arl Karma, Dharma, and Letting Go: the

Bhagavad Gita’s Everyday WisdomAnnie Moyer

Sat 12/10 1:30p - 3:30p Ffx Posture and the Chakras Anna Mikheeva

YOGA FOR DOGS w/SUZANNE MORGAN10/22 in Fairfax and 12/3 in Arlington, 3:00p - 4:30p

FAMILY YOGA on SUNDAYS9/11, 10/16, 11/6 and 12/4 in Arlington, 4:00p - 5:00p

9/25, 10/9, 11/6 and 12/4 in Fairfax, 3:00p - 4:00p

THANKS AND GIVING SATURDAYSat 11/26 in Arlington and Fairfax

Food drive and free yoga classes all afternoon

LET’S DO YOGA TO CELEBRATE THE SEASONSat 12/17 in Arlington and Fairfax

Be our guest for refreshments, good cheer, and free yoga.

Ongoing Programs

Holiday Celebrations

General Information and Fees

REGISTRATION INFORMATIONSun & Moon classes are offered weekly on a quarterly basis. We are a school of yoga with our classes structured to provide a well-rounded curriculum over an entire quarter. We recommend that students register for the full quarter, although we do allow students to attend with partial registration and/or on a drop-in basis.Please read all of our policy information before filling out the registration form on the following page. We accept beginners or new students at any time throughout the quarter as long as space is available in your class choice. If you are joining the quarter late, partial registration is available at a discount, provided that you sign up for six or more classes. Local students who have never been to Sun & Moon before, and are considering registering for classes, may take their first class free to determine if Sun & Moon is the right studio for them (ask our staff for terms and information).We accept Visa, Mastercard, Discover, checks, or cash. A $35 fee will be charged for checks returned to Sun & Moon.REGISTER EARLYRegistration is on a first-come, first-served basis. You have the option to register by phone, mail, fax, or online. Please note, we will contact you only if the class you have chosen is full.SINGLE CLASS/DROP-INSA “drop-in” class is one you are not registered for. The rate for the "drop-in" class is dependent on whether you are currently registered for the quarter. We offer our students who are registered in the current quarter the discounted registration rate for an additional drop-in class. Students who are not registered in the current quarter pay the full drop-in fee. Note that though we always welcome drop-ins, occasionally space will not be available in a fully-subscribed class.FEES75-and 90-minute classes: $15/class for minimum of 6 per quarter $20/class to drop-in45-and 60-minute classes: $13/class for minimum of 6 per quarter $15/class to drop-in

MAKE-UPSWe invite you to make up a missed class in any other class within the current quarter at either studio. You may also make up classes in advance of a future absence within the current quarter. When you are doing a make-up, sign in at the front desk and inform the teacher. All make-ups must be taken during the quarter for which you are registered; they may not be carried over to the next quarter. Classes cancelled due to inclement weather may be made up during the quarter. Call the studio or visit our website to find out if your class has been cancelled.REFUND AND CREDIT POLICYKeeping in mind our liberal make-up policy, we understand that life circumstances sometimes get in the way, and yoga has to wait. If you decide you must ask for a credit or a refund, they are available for the number of classes remaining in the quarter, based on the date we receive your request (not the date you last attended). Therefore, please fill out a refund/credit request form as soon as you know you can no longer attend your classes.Refunds will incur the following administrative fees: $40 for classes, $5 for workshops. Refunds are given by check and may take up to six weeks to process. A Letter of Credit is valid for one year from the date issued, and incurs no administrative fee. Letters of Credit apply to classes and workshops only, and cannot be redeemed for cash or merchandise.Letters of Credit for workshops are available up to the day before the event. No refunds or credits are given the day of or after the workshop.WHAT TO WEAR AND OTHER USEFUL INFORMATIONComfortable clothes such as shorts, footless tights or leggings with a t-shirt or tank-top. Please do not wear baggy sweats or pants (this inhibits the teacher’s ability to spot misalignments). Please remove shoes before entering the yoga rooms. We have men’s and women’s changing areas. No heavy perfume/cologne or noisy jewelry, please. For your safety, please leave valuables locked and hidden in your car. Cell phones must be silenced; for the benefit of all, we strongly discourage cell phones in the yoga room. Sun & Moon Yoga Studio, Ltd. reserves the right to dismiss (with or without a refund) any student who disrupts the harmony of the class and/or studio environment.

Work Exchange VolunteersMuch gratitude to this dedicated group of helpers who keep the studio running: Abhaya Schlesinger, Allison D’Errico, Amanda Norton, Andrea Mitchell, Anna Gibbs, Barb Lewis, Barbara Green, Belle Penaranda, Belkis Hazera, Bharti Temkin, Britt Estabrooks, Carole Rodero, Celeste Beaupre, Chrissy Boylan, Claudia Vandermade, Corie Brown, Cynthia Maltenfort, Deb Hertz, Deb Martin, Debbie Kidd, Debbi Pierce, Debi Wilson, Debra Hanley, Denise White, Deborah Hrouda, Desiree Garcia, Diana Davidson, Diane Fernbacher, Elizabeth Wilbur, Emily Miller, Gayani Gunawardana, Heather Hendy, Hilarie Hoting, Hilde Carney, Ilene Cranisky, Jane Collins, Jean DasGupta, Jennifer Eubank, J.K. Klimek, Judy Greenblum, Judy Ladd, June Green, Karen Uhlir, Katie Fielding, Kathleen Stemplinski, Kimberly Mosser, Laura Bell, Laura Bouchard, Laura Motsch, Lise Sajewski, Lynnette Le Mat, Mandy Shaver, Margaret Ayers, Maria Sanchez, Marilee Muchow, Marsha Lederman, Mary Blackwell, Mary Thomas, Melanie Mustone, Michelle Jannazo, Michelle Negrelli, Mona Neff, Nancy Powell, Nicole Urban, Olynda Dalesandro, Pamela Kirby, Penny Peters, Renee Mayo, Robert Kahn, Ronnie D’Errico, Sandra Kilburn, Sarah Vilet, Sharon Safran, Shobha Sahgal, Susan Alexander, Susan Bennett, Susan Dyer, Tali Auble, Tarey Lea, Theresa Drake, Tiffany Leeson, Tom Wanat, Vicki Florian, Victoria Kaus, Yumiko Almasov, Yvonne McGhee.Volunteer at one of our studios in exchange for yoga classes. Shift availability varies. Please check with the studio in which you’d like to volunteer. Call 703.525.9642.

Studio Staff Amir Tahami, Annie Moyer, Cynthia Maltenfort, Kasey Richardson, Kris Healy, Lee Bory, Vicki Christian

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Arlington Studio 3811 Lee Highway, Arlington, VA 22207 Fairfax City Studio 9998 Main Street, Fairfax, VA 22031 703-525-YOGA (9642) www.sunandmoonstudio.com

PRINTED ON RECYCLED PAPER

Registration – Fall 2011Arlington Studio 3811 Lee Highway, Arlington, VA 22207

Fairfax City Studio 9998 Main Street, Fairfax, VA 22031703-525-YOGA (9642) www.sunandmoonstudio.com

One form per person please.

Name ___________________________________________________________________ Date _______/_______/_______ Address __________________________________________________________________________________________________ City _______________________________________________________ State ___________ Zip __________________________

Phone (day) __________________________________ (evening) ___________________________________ (cell) ___________________________________ Email _______________________________________________________________________________________________________________________________

How did you hear about Sun & Moon Yoga Studio? ___________________________________________________________________________________ By signing here, I declare myself to be responsible for my own health and safety while participating in class. I have read and understand the make-up and refund policy. _____________________________________________

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

For mail in or Faxed registrations only:

Visa MC Disc# _________________________________________Exp. Date ___ /____

Signature __________________________________________________________________

Class Day Time Start Date Teacher Location Cost

Arlington __Fairfax __

Arlington __Fairfax __

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

TOTAL DUETOTAL DUETOTAL DUETOTAL DUETOTAL DUETOTAL DUE

Office Use: Reg. Book Cash Reg. CC Proc.

Circle: V/MC/Disc/CA/CK# ____________

PR________ GC#_________ GC$_________

SMYS credit_______

NAME____________ Date rec’d _________

Database by__________________________

SIGN HERE

For online registration go to: www.sunandmoonstudio.com

DISCOUNT POLICY

Sun & Moon offers a $10.00 discount to students 60 years and older, OR students registering for two or more weekly classes during the same quarter. Discounts apply to full quarter registrations only.

GIFT CERTIFICATES

Yoga is a wonderful gift to longtime practitioners and beginners alike. We have gift certificates available for classes and workshops in any amount.

WORK EXCHANGE

We offer free yoga in exchange for those interested in volunteering to work at the yoga studio. Contact the studio where you’d like to volunteer.

“More than just a wonderful pathway into all of the dimensions of yoga, with skilled and

wonderful teachers, the program has turned out to be a gateway into myself.  This, and the meaningful friendships I’ve made, have been life-changing.”

-- Ruth Ann Lowery, 2010-11 graduate

September 2011 commences year two of our new program, which blends ancient wisdom with grounded contemporary counsel, expanding on the eight limbs of classical hatha yoga in modern and practical ways.

We now offer programs at the 200, 350 and 500-hour levels, and are currently accepting applications for all programs.

For more details, visit the teacher training page of our website, or contact Alex Levin, Director of Teacher Training, at alex@sunandmoonstudio.com.

3811 Lee HighwayArlington, VA 22207

Presorted StandardU.S. Postage

PAIDWashington, D.C.

Permit #567

find us online at sunandmoonstudio.com friend us at facebook.com/SunAndMoonYogaStudio

Sun & Moon In-Depth 2011-12 Advanced Studies/Teacher Training

GUEST TEACHERS THIS FALL:THERESA MURPHYFri 9/30 - Sun 10/2

BARBARA BENAGHFri 11/11 - Sun 11/13

ALSO, DON’T MISS:ENCOUNTERING SILENCE: RETREAT &MEDITATION W/ALEX & JACKIESUN 10/9

AMIR’S THERAPY FOR NECK & SHOULDERSSat 10/22

RIXIE’S YOGA FOR THE FEETSat 10/15

photos by Christie Zepeda