yoga center of minneapolis magazine summer 2011

Yoga Center of Minneapolis

July-Sept 2011 Magazine

Yoga Study Corner, Upcoming Events...

RECIPES to Replenish and Detox

Acro Yoga

Interview withSEANE CORN

4 Yoga Practices for Summer

Celebrating 10 Years!

Class Schedules & Workshops

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 July-Sept 2011

Director’s NoteSummer is upon us and as I look

around the Yoga Center I am hearing

everybody’s gratitude toward the

sun shine and relief from our winter

past. Hearing this chattering out

side the studio doors I now find myself

smiling and filled with gratitude. Not

from the sunshine (although it helps)

but toward the fantastic community

of yogis we have here at the Yoga

Center and in the Yoga community

in general. I have had the honor of

watching relationships and friendships

blossom before, during and after yoga

SUMMER OF YOGA

This quarterly

publication is

assembled by the Yoga

Center of Minneapolis

staff and community.

Our studios are

located on the west

edge of downtown

Minneapolis near

the Twin’s Stadium

(212 3rd Ave N. #205)

and between Lake

Calhoun and Hwy 100

(4200 Minnetonka Blvd).

A special thanks

to those who have

contributed their

talents to this

publication. If you

are interested in

contributing ideas or

articles, please email

register@

yogacentermpls.com.

TABLE OF cOnTEnTSYOUR YOGA JOURNEY Getting Started Class Passes & Free Class Opportunities............................................... Personal Yogi Consultation............................................................... Class Categories and Descriptions....................................................... Class Level, Sweat Factor.................................................................

Entry Level Practices Beginner Class Descriptions and Session Dates...................................

Continuing Practices View the Drop-in Class Schedule online! Summer Workshops & Series.............................................................

Deepening Your Journey Detox Week, Special Programs,Visiting Instructors................................... Summer Yoga Kids Camps................................................................ Yoga Teacher Trainings....................................................................

FEATURED ARTICLES Seane Corn Interview............................................................................................ Acro Yoga ........................................................................................................ Linda Rae’s Yoga Playlist........................................................................................ Yoga Sequences for Summer.................................................................................... Foodie Focus...................................................................................................... Yoga Study Corner................................................................................................. Coupons...........................................................................................................

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7-22

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27-2829-30

3031-3536-37

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© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 July-Sept 2011 2

classes, workshops and trainings. People

providing resources for a new friend with

a common ailment or life circumstance,

yogis sharing their personal practices --

what has moved them from one place to

another-- or simply listening as another

student reflects on the outcome of one

of their classes. It fills my heart to see

so many of you making connections

not only to yoga but to one another,

and I am reminded once again why

YCM is more to me than just a job, it

is my community and a connected

community makes all of our lives just

a little brighter, no matter where the

sun hides.

- Namaste, Jennifer Gray


Meet with one of our teachers to create a program of wellness services that is right for you utilizing YCM classes, workshops, programs and Dharma Wellness services. Each student’s needs are unique and we wish to help you find the path to achieving your goals in a manner that feels good, is affordable, and fits into your schedule. Call to schedule a Personal Yogi Consultation at either studio location. If you prefer, you may consult by phone. We request a $25 deposit at the time of your consult, which will be applied toward your first class passes, workshops, or intensives.

New to Yoga? For those of you who are just beginning, your first consultation will be spent determining your needs, goals, physical limitations, desires and experience to help place you in a class and/or recommend wellness services that are a best fit. Once you begin your classes or services, your Personal Yogi will follow up with you to answer any questions.

Have Yoga Experience? Take advantage of a consultation to determine how to deepen or create a consistent practice, weave wellness services and in-depth workshops into your practice, and explore other yoga opportunities.

Pregnant? YCM offers a variety of services and classes to help make this special time in your life meaningful, comfortable and help you to bring a calm state of mind to the birthing room. Your yogi consultant will help you design a program to support you in a yogic fashion during your pregnancy. We look forward to getting to know you!

Personal Yogi consultationsHelping you define your personal wellness needs, goals, and options

Free FirstsStudents new to the Yoga Center of Minneapolis can take their

first class free on the first of any month at either studio.

New students receive 15% off all class passes or 6-week series

purchased in person that same day.

Single Class: $16 Student/Senior: $12.50 (Seniors=65+ / Student= a college/trade school student with current ID paying for own classes.)

4 Class Pass: $60 6 Class Pass: $90 12 Class Pass: $15924 Class Pass: $28836 Class Pass: $396

8 for 88! Pass: 8 classes for $88* (*1-month expiration, membership not applicable)

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

Yogi Rewards Did you know you can earn free class passes? Through

the ‘Refer a Friend’ and the ‘Frequent Yogi Card’

programs you can earn free classes and vouchers to

apply toward retail purchases. Visit the website under

Class Info > Yogi Rewards for details on how to get started!

YEARLY MEMBERSHIP: $50 + tax All pass expiration dates will be waived for ONE

YEAR from the membership start date. Receive 10% discount on all retail plus access to studio space for

personal practice when available. See web for full list of benefits!


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Experience LevelPregistration required for beginner sessions. Register online or call 612.436.4700.

Level 1/2: For those who have some yoga experience and are still working on gaining flexibility and need help learning how to modify poses for their bodies.

Level 2: For intermediates who have yoga experience and are ready for more challenging poses, pace, and concepts. For those who know how to and willingly will modify poses to suit their experience level and comfort.

Level 2/3: For yogis who are intermediates and up who are able to safely work into backbends & inversions such

as Bridge Pose and Headstand.

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

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

Anusara Aerial YogaBig A#%! YogaMi-anYin Yoga RestorativeTwilight YogaYoga for FlexibilityYoga for Back Strength

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

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

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

DROP-IN CLASS SCHEDULE?Our weekly class schedule can be found at www.yogacentermpls.com.By checking the schedule online, you see up-to-date changes and substitute teachers. You can also purchase class passes and reserve your spot in class. If paper is still your preference, pick up a print schedule at either studio or print from our website.


Call or check online for updated session dates. Register online or call 612.436.4700

Absolute Beginner Class (4-week series $50)

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

Mondays 11:00am - 12:00pm SLP Studio (7/18-8/8) (8/15-9/12) (9/19-10/10) Amanda WhisnerMondays 7:30 - 8:45pm SLP Studio (7/18-8/8) (8/1-8/22) (8/29-9/26) Amanda WhisnerTuesdays 7:30 - 8:45pm MPLS Studio (7/19-8/9) (8/16-9/6) (9/13-10/4) Deirdre MurnaneWednesdays 5:30 - 6:45pm MPLS Studio (7/6-7/27) (8/3-8/24) (8/31-9/21) Michelle P.W.Thursdays 6:15 - 7:20pm SLP Studio (7/28-8/18) (8/25-9/15) (9/22-10/13) Laura LundSaturday 9:30 - 10:30am MPLS Studio (7/9-7/30) (9/17-10/8) Maria Bamonti Sundays 4:00 - 5:00pm SLP Studio (7/10-7/31) (8/7-8/28) (9/11-10/2) Tara C Sherman

Beginning Hatha Yoga (6-week series $90 ~ *$85 if just completed 4-week Abs. Beg Class)

This 6-week class is for all beginners and anyone wishing to deepen their foundational knowledge of Hatha Yoga. Each class will help you to develop a safe understanding of basic yoga postures, their benefits and help you build confidence to move to the next level. Cost for six-week session: $90, or $85 for all students who have completed the Absolute Beginner Series. Mondays 9:30 - 10:45am SLP Studio (8/1-9/12) (9/19-10/24) Amanda WhisnerMondays 6:15 - 7:20pm MPLS Studio (7/11-8/15) (8/22-10/3) Jennifer Davis Thursdays 7:30 - 8:45pm SLP Studio (7/14-8/18) (8/25-9/29) Laura LundSundays 11:30am - 12:45pm MPLS Studio (7/17-8/28) (9/18-10/23) Deirdre Murnane

Beginning Vinyasa Yoga (6-week series $90 ~ *$85 if just completed 4-week Abs. Beg Class)

If you love the idea of a flowing, moving, yoga practice, this six-week session is for you! Classes will start with the fundamental ideas of linking breath and movement, developing awareness of Ujjayi Pranayama and other breathwork. We will go in-depth with the core poses of Surya Namaskara - the traditional Ashtanga sequencing, as well as other variations of Sun Salutations, and learn modifications for the different poses. In the following weeks we will learn how to move through standing and seated sequences, focusing on the alignment and technique needed to safely practice Vinyasa styles of yoga. Upon completion of the workshop, students will feel confident to attend mixed level Vinyasa classes and be able to work within their own limitations and potential. Sundays 4:00 - 5:15pm SLP Studio (7/31-9/11) (9/18-10/23) Naomi Hollingsworth

Beginning Big A#%! Yoga (6-week series $90 ~ *$85 if just completed 4-week Abs. Beg Class) This fun, challenging, and inspiring class is designed especially for bigger women and men who want to begin yoga but want to do it in a setting where everyone is similar in size and shape. Instructor and YCM owner Jennifer Gray (a Big A#%!™ graduate herself) and others will help all students find yoga poses that work for their current body type and create a beneficial yoga practice for all. In this class you will create a body mind connection, learn yoga poses that strengthen and tone, gain trust and find enjoyment in moving your body, and laugh and have fun!! Big A#%!™ yoga does not focus on losing weight and how you should look. This class strives to help you build self-trust and learn to reconnect and enjoy your body again. We call it Big A#%!™ Yoga so that everyone knows they are coming to a place where they can laugh and be comfortable with who they are. Any other name just wouldn’t be as fun! See web for more details and a note on physical limitations. Cost for 6-week session: $90, or $85 for those who have completed the Absolute Beginner Series.

Wednesdays 11:15am- 12:30pm SLP Studio (8/3-9/7) (9/14-10/19) Steph Narveson Thursdays 7:30 - 8:45pm MPLS Studio (7/14-8/18) (8/25-9/29) Celia McCoySaturdays 10:30 - 11:45am MPLS Studio (7/30-9/17) (9/24-10/29) Celia McCoy

BEGINNING YOGA CLASSESIf classes are not full, drop-ins may be allowed (excluding

Absolute Beginner Classes). Call the studio to check availability.


GUYS NIGHT - Intro to Yoga (6-week series $90)

Calling all men! Have you been curious about yoga, but don’t know where to start? Or are you avoiding yoga classes, feeling intimidated by visions of studios full of super-flexible yogis who have been practicing for a lifetime? Well, here is an opportunity to discover what this grow-ing tradition is all about, one that was in fact, originally created and practiced exclusively by men for hundreds of years. Yoga is a journey that can indeed last a lifetime, but every student must start at the beginning, no matter when that happens. Join us for an introductory class for men of all ages in the basics of a traditional yoga practice. The emphasis will be upon basic physical postures and breathing. We will also address other aspects of Patanjali’s eight limbs of yoga, including self-discipline, relationships, and inner focus. Yoga students will gain body awareness, self-control, flexibility, and coordination as well as improved concentration and more energy. Tuesdays 7:30-8:45pm SLP Studio (8/9-9/13) Joe Polach

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

Gentle, yet challenging yoga practice for those in their mid-lives and beyond (but all ages are welcome).This class is designed for confident beginners or those who seek to strengthen a foundational practice. Very accessible, strong on the basics, with a flowing style and gentle pace. The class is designed to quiet the mind while building strength and flexibility in the body. Special atten-tion is paid to the spine and back body. This class is perfect for those hoping to strengthen the back and minimize low back pain. Class is set to music and features a flowing series of classic hatha yoga poses including standing poses, seated twists and gentle folds. Modifications are demonstrated when necessary. This class is best suited to those who have had at least an introduction to yoga. It is ideal (and discounted!) for those who have completed the Absolute Beginner Series. Mondays 4:00-5:00pm MPLS Studio (9/12-10/17) Camille Gage

Morning Meditation (8-week series $100)

The purpose of meditation is to help calm the mind and release attachments that cause suffering. This brings clarity and balance to the mind in the way yoga balances the body. This is a 4-week class that meets twice a week, and will focus on a specific theme every month. We will practice techniques in breathing and visualization that can help clear the mind. We will also pactice silent meditation for 20-30 minutes fol-lowed by a brief chant. Tues & Thurs 7:00-7:45am SLP Studio (7/5-7/28) (8/9-9/1) (9/6-9/29) Laura Lund

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

you are expecting an important call.)

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

FREE PARKING on NON-TWINS GAME DAYS: M-F before 8am or after 4pm, and weekends.

Colonial Warehouse Lot is located behind the building and accessed from Washington Ave.

Street meters available ($.50/hr -$1.00/hr.)

4200 Minnetonka Blvd.St. Louis Park, MN 55416

Located between Hwy 100 and Lake Calhoun on Minnetonka Blvd. FREE PARKING in the lot behind the studio and on the street.

SLP STUDIO MPLS STUDIO

Register online, or if you are unsure which class is appropriate, call us at 612.436.4700.


JULY Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Morning Meditation with Laura Lund Location: SLP StudioDate: Tues & Thurs (7/5-7/28) Time: 7:00 AM - 7:45 AMThe purpose of meditation is to help calm the mind and release attachments that cause suffering. This brings clarity and balance to the mind in the way yoga balances the body.This is a 4-week class that meets twice a week, and will focus a specific theme every month. We will practice techniques in breathing and visualization that can help clear the mind. We will also practice silent meditation for 20-30 minutes followed by a brief chant.Cost: $100 for 8 classes.

Yoga at the Lake with Betsy Weiner Location: SLP StudioDate: Sat 7/9/2011 Time: 9:30 AM - 10:45 AMJoin us for a summer morning vinyasa class beside beautiful Lake Calhoun. Class will be held at the grassy area just West of Thomas Beach (east of the volleyball courts). We’ll meet at the bench to sign in. Class will not be held in case of rain - please check online or call the studio if weather appears inclement.Cost $16 for a single drop-in, or use your class pass by signing up in advance through the online schedule page. (If paying day-of, bring cash or check.) Intro to Aerial Yoga with Becky Stella Location: SLP StudioDate: Sat 7/9/2011 Time: 1:00 PM - 3:00 PMCome hang out! Unnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses with ease. Unnata® Aerial yoga allows you to practice poses without compression of the joints and spine. We will explore poses on and off the sling to find a more vibrant expression of each pose, at your own level of comfort.Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost $40 Mi-an Yoga: Hip Openers with Monique Maxwell Location: SLP StudioDate: Sat 7/9/2011 Time: 1:30 PM - 3:30 PMOur hips are the hinge that connect our upper and lower bodies, and in this place of great importance and balance, we can often carry much of our tension and emotional dis-ease. Using her Mi-an method of teaching, Monique will teach ways to gently and safely encourage your hips to open and release pent-up mental and physical blockages - increasing mobility, clearing the pathways for blood, breath and energy to flow, and bringing rest to all the connective tissues from your hamstrings to your back. This workshop is open to all levels of


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yoga experience, and all can benefit from open hips, whether your daily life demands that you sit at a desk, stand at a counter, drive a car, or play sports. Cost: $40 Doga - Yoga with your Dog with Tracey Miller Time: 9:30 AM - 11:00 AM Location: Lake CalhounDate: Sundays: (Come to any or all!) 7/10, 7/24, 8/7, 8/21, 9/11, 9/25 Yoga with your dog, or Doga, combines two things that many love. A connection with your dog and a hatha-style practice that integrates man’s best friend, if they are comfortable and willing. If not, your dog will love the attention, being near you, and the doggie massage and will help keep you in the moment and addd laughter to your practice. One dog per person. This class will meet two Sundays of each month, July through September, on the grassy area by Thomas Beach at Lake Calhoun. Class will not be held if the temperature is below 60 degrees, or if it is raining. Please call the studio or check the web for last minute updates. Cost: $16 (cash only at the lake) or use your class pass by signing up in advance on the online ‘Class Schedule’. Chakras & Asanas: Muladhara and Svadhisthana with Holly Schramm Location: MPLSDate: Sun 7/10/2011 Time: 5:30 PM - 7:30 PMWhat’s a Chakra? Ever wonder? Broaden your life experience and expand your “self” study when you join Holly Schramm for an introduction to your energetic body (the chakra system). Learn about the various elements and move through supporting asana of the root chakra “Muladhara” and your creative center “Svadhisthana”. This is one of a three part series on the Chakra System. Come for one or all! Cost: $40 or all 3 Chakras and Asanas workshops for $105 when you purchase a workshop package. Aerial Yoga 4-Week Series with Becky Stella Location: SLP StudioDate: Mon 7/11/2011 - 8/1/2011 Time: 7:30 PM - 8:45 PMUnnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses without compression of the joints and spine. During the four weeks, we will explore poses on and off the sling, easing in to the sling at your own level of comfort. No aerial experience necessary, but yoga experience strongly recommended. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost: $100 Preteen Yoga, Dance and Art Day Camp (Ages 9-12)(Registration Deadline July 15th!)Dates: Monday 7/25 - Fri day 7/29 Time: 10:00 AM - 3:00 PM Location: MPLS Studio (Curbside drop-off and pickup!) Cost: $195This summer, give your child an opportunity to experience this fun and unique summer camp! Confidence, strength, focus, body awareness, and balance are woven in to fun activities for these preteen yoga enthusiasts. Through yoga classes, artwork, dance, games and creating sequences with campers, preteens will get a chance to connect, groove, and find the fun in practicing yoga. Please pack a bag lunch and nutritious snack for your camper daily. Weather permitting, the group will go to the park by the river for lunch and games. Minimum of 6 campers, maximum 12.

Kids Yoga, Dance and Art Day Camp (Ages 6-8)(Registration Deadline July 15th!)Monday 7/25 - Fri day 7/29 Time: 1:30 PM - 4:00 PM Location: St. Louis Park Studio Cost: $100This summer, give your child an opportunity to experience this fun and unique 1/2 day summer camp! Confidence, strength, focus, body awareness, and balance are woven in to fun activities for these pint-sized yoga enthusiasts. Through yoga classes, artwork, dance, games and creating sequences with others in the class, your campers will get a chance to groove, create and find the fun in practicing yoga. Please pack a nutritious snack for your camper daily. Minimum of 6 campers, maximum 12.

Thai Bodywork for Yoga Teachers - Part 1 with Angie Viehman Location: MPLS Date: Sat 7/16/2011 Time: 1:00 PM - 3:00 PMIn this workshop you’ll learn how to fold the ancient art of Thai Bodywork/Massage into your yoga classes and private sessions. Thai Bodywork helps to create space and balance energy in the body using assisted stretching, acupressure and muscle manipulation. These techniques will allow your students to explore the full depths of their asana practice. Continue to build your adjustment vocabulary, examine alignment from a different lens and learn how to give a little extra love to your students in Savasana. Each person will have the chance to give and receive each of the techniques. No previous massage experience necessary. Workshop is suitable for current or aspiring yoga teachers. Cost: $40 or $75 for Parts 1 and 2. Intro to Yin Yoga with Michelle Pietrzak-Wegner Location: SLP StudioDate: Sat 7/16/2011 Time: 1:30 PM - 3:30 PMWhat is Yin Yoga? How does it differ from other yoga? How can it benefit my body and my practice? Learn the principles of Yin Yoga, a quieter and deeper practice that works directly with the fascia in our bodies. Learn the techniques for modifying yin postures to fit your body so that the longer holds can become more beneficial to your body and more meditative. Class will include a short lecture and discussion along with a full yin practice that includes individual attention for moving into postures. Cost: $40

Intro to Acro Yoga with Alyssa Hill Location: SLP StudioDate: Sun 7/17/2011 Time: 6:00 PM - 8:00 PMLearn the basics of flying and basing! Acro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. Cost: $40

JULY Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!


Yoga Book Club at YCM with Amanda Whisner Location: MPLSDate: Tue 7/19/2011 Time: 4:30 PM - 5:45 PMOpen to new students at all times; the readings and practice are suitable for beginners or anyone who wishes to deepen their experience of yoga in a community setting. You do not have to read the books to participate, though it is recommended! Yoga Book Club is monthly class blending a hatha yoga practice with a group discussion of selected yoga-related readings, focusing on books and topics that help us discover how to bring yoga off the mat and into our lives. Yoga Book Club participants will share their experiences with each book’s teachings and the asana practice will reflect and support the readings. Highly recommended for Yoga Study students and teachers.

Summer Books:Tuesday July 19: Myths of the Asanas (Alanna Kaivalya and Arjuna van der Kooij) - A study of the myths behind poses and the new dimension these myths can add to your yoga practice.Tuesday August 9: Peace is Every Breath (Thich Naht Hahn) - Provides the insight and tools to incorporate the practice of mindfulness into our every waking moment.Tuesday September 20: Hatha Yoga Pradipika (Svatmarama and Brian Dana Akers) - The classic manual on Hatha Yoga.**We need a minimum of 5 students signed up by the Monday before the meeting to guarantee the class. You may sign up here for $16, or if you are using a class pass, please sign up via the ‘Class Schedule’. Yoga for the Commuter with Crystal Hanson Location: SLP StudioDate: Wed 7/20/2011 Time: 6:00 PM - 8:00 PMDo you spend too much time in your car or sitting in your desk chair? Will you be taking a vacation that requires hours of driving? Is your mind running non-stop?Get some relief! This workshop will teach you Yoga movements to prepare for your commute to/from work, exercises you can do AT your desk and restorative poses to calm and relax once you reach your destination. You will learn breathing techniques to aid in stress reduction for all aspects of your busy life and soothing mantras to cleanse the noise and chatter from your mind. Whether you are commuting or vacationing, these techniques will make it all a little more pleasurable. Cost: $40 6-Week Peace Medicine Continuing/Advanced Training with Coleen Elwood Location: SLP Studio Date: Sat 7/23 - 9/10 no class 8/13 or 9/3 Time: 10:30 AM - 11:55 AMEmbrace your destiny, utilize your unique gifts... awaken and replenish! A continuing series for students to put into practice tools and techniques explored in the 4-week intensive. Deepen your ability to ground, protect, distill, cleanse and replenish. A unique blend of ancient wisdoms ( yogic and shamanic) with modern day applications to deepen your connection to nature, your spirit and your community. Earth-based, soul-centerd practices and support for the changing consciousness. Prerequisite: 4-Week Peace Medicine Energy Intensive. Cost: $120 Behind the Pose - Stories of the Asanas with Amanda Whisner Location: SLP StudioDate: Sat 7/23/2011 Time: 1:30 PM - 3:30 PM“The myths behind the asanas have much to teach us. Meditating on the tolerance of trees can actually inspire us be more tolerant.. Marvelling at the devotion of Hanuman can help us gain some of the spiritual strength and determination he represents. Through the myths, the asanas can become true vehicles for transformation.” ~ Shiva Rea in Myths of the Asanas. Ever wonder why we warrior? Who was Anjaneya and why do we lunge for his

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sake? Why do we end each practice in “corpse” pose? Behind each yoga pose is an ancient story about a god, sage, or sacred animal, much like Aesop’s fables or European folktales. These myths illuminate the mystical, hidden potential within each pose and within ourselves. This delightful Hatha/Yin Workshop, inspired the book Myths of the Asanas, introduces you, on a deeper level, to the mythical aspects of many of your favorite yoga poses and is designed to benefit everyone, regardless of yoga experience. Cost: $40 Family Yoga with Angela Wethor Location: SLP Studio Date: Sat 7/23/2011 Time: 3:00 PM - 3:45 PMYoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $16 for 1 adult 1 child, $6 per additional person. Doga - Yoga with your Dog with Tracey Miller Location: SLP StudioDate: Sun 7/24, 8/7, 8/21, 9/11, 9/25 Time: 9:30 AM - 11:00 AM(Come to any or all!) Yoga with your dog, or Doga, combines 2 things that many love. See page 8 for full description. Kundalini Yoga Workshop with Helena Kriel (Raghubir) Location: SLP StudioDate: Sun 7/24/2011 Time: 1:30 PM - 3:30 PMTopic to be determined! Check back soon! Cost: $40 Acro Yoga 6-Week Serieswith Allysa Hill and Caitlin Cook-Isaacson Location: SLP StudioDate: Tue 7/26/2011 - 8/30/2011 Time: 6:30 PM - 7:45 PMAcro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. This 6 week series will provide students the opportunity to learn the basics, then build on this knowledge over the course of the series. Cost: $120

Personal Practice Development Series™ with Monique Maxwell Location: SLP StudioDate: Thu 7/28/2011 - 8/18/2011 Time: 6:00 PM - 7:15 PMWhether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home

JULY Workshops & Series See web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!


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assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100 An Introduction to the ‘Artist’s Way’ with the Art of Yoga with Thea Jensen Location: MPLSDate: Fri 7/29/2011 Time: 6:00 PM - 8:00 PMIn this intro workshop we will explore what the potential purpose of ‘The Artists Way’ book is and how it can help teach you to process and transform life through acts of creativity. We will do a yoga practice that opens up our creative and intuitive centers and discuss what the book is. This workshop is excellent for anyone wanting more inspiration and creative expression in their work, school and everyday life, to break through any blocks to let our authentic self shine through. Following this workshop, students will have the option to enroll in a monthly class, meeting 4 times from Aug-Nov that will provide the opportunity for a more in-depth study of the book and creative practices. Pre-ording of ‘The Artist’s way will be available through our boutique at a discount to students who enroll in the second session. Cost: $40 Calm Mind/Healthy Spine with Camille Gage Location: SLP StudioDate: Sat 7/30/2011 Time: 1:30 PM - 3:30 PMThis workshop is designed for individuals who would like to relieve low back pain and acknowledge the role that stress plays in pain and muscle tension. Calm Mind/Healthy Spine blends carefully selected poses, guided meditation and restorative poses to gently stretch and strengthen the entire back body, build posture awareness, and quiet the mind. Learn how to reduce tension in neck and shoulders; build strength in the lumbar region, and bring awareness to posture – both sitting and standing – which will help you to elongate the spine, reduce compression of the disks and build the core strength needed to sit and stand tall. Cost: $40

Yoga for Golfers with Moya Mathews Location: SLP Studio Date: Sun 7/31/2011 Time: 6:00 PM - 8:00 PMGolf is a hard game. It challenges endurance, strength and flexibility, not to mention mental clarity, focus and patience. How can I use the practice of yoga pranayama (breathing exercises), asana (postures) and meditation to improve my golf game? Workshop participants will learn a simple techniques and exercises to enhance mental clarity and focus, as well as a yoga sequence to use as a personal practice through the on and off season to maintain flexibility for trunk rotation and strength in the larger muscles of the lower body. Suitable for all levels (as well as non-golfers). Cost: $40

Personal Practice Development Series™ with Chris Gordon Location: SLP StudioDate: Mon 8/1/2011 - 8/29/2011 Time: 6:00 PM - 7:15 PMWhether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100


Equestrian Yoga + Restore and Renew Retreat with Jennifer Gray and Coleen Elwood Location: SLP StudioDate: Sat 8/6/2011 Time: 10:00 AM - 4:00 PMImagine, combining the bliss of heart and hip-opening yoga on horseback with the luxury of a Restore and Renew workshop. Believe it - it’s here! Two hours of Equestrian Yoga with Jennifer Gray, a wholesome and delicious lunch, and three hours of renewing restorative yoga with Coleen will leave you energetically revitalized and blissful at the end of this full day yoga retreat at the farm. Located in a beautiful country setting just 45 minutes west of SLP Studio, this is a day not to be missed. More details to come. Cost: $225 Yoga for Runners and Bicyclists with Ted Roseen Location: SLP StudioDate: Sat 8/6/2011 Time: 1:30 PM - 3:30 PMAre you the type of person who feels compelled by the open road? Do you find your zen as you traverse along paths and trails, getting into your groove as you move your body through space? Although we love to push ourselves to find more endurance and strength through activities like biking and running, these repetitive motion activities can often take their toll on muscles, tendons and skeletons without our being aware. Join Ted - distance runner extraordinaire! - as he helps guide you through yoga techniques to give you flexibility, stability, and alignment to improve your favorite athletic past-times. Cost: $40 Doga - Yoga with your Dog with Tracey Miller Location: SLP StudioDate: Sun 8/7, 8/21, 9/11, 9/25 Time: 9:30 AM - 11:00 AM(Come to any or all!) Yoga with your dog, or Doga, combines 2 things that many love. See page 8 for full description. Summer of Love; Partner Yoga & Wine Workshop with Holly Schramm Location: MPLSDate: Sun 8/7/2011 Time: 5:30 PM - 7:30 PMFeel the spirit of Summer with partner yoga, chocolate and wine! This workshop is for everyone. Bring someone you care about (significant other, sibling, parent, or friend) and get ready to have some fun with doing partner yoga and meditation. This workshop would only be complete with some delectable chocolate and the option to taste some of Holly’s favorite wines of the season. Let the sun shine in and feel the love! Cost: $70 for 2 Morning Meditation with Laura Lund Location: SLP StudioDate: Tue , Thu 8/9/2011 - 9/1/2011 Time: 7:00 AM - 7:45 AMThe purpose of meditation is to help calm the mind and release attachments that cause suffering. This brings clarity and balance to the mind in the way yoga balances the body. This is a 4-week class that meets twice a week, and will focus a specific theme every month. We will practice techniques in breathing and visualization that can help clear the mind. We will also pactice silent meditation for 20-30 minutes followed by a brief chant. Cost: $100 for 8 classes.

AUGUST Workshops & Series See web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

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Guys Night 6-Week Intro to Yoga with Joe Polach Location: SLP StudioDate: Tue 8/9/2011 - 9/13/2011 Time: 7:30 PM - 8:45 PMCalling all men! Have you been curious about yoga, but don’t know where to start? Or are you avoiding yoga classes, feeling intimidated by visions of studios full of super-flexible yogis that have been practicing for a lifetime? Well, here is an opportunity to discover what this growing tradition is all about, one that was in fact, originally created and practiced exclusively by men for hundreds of years!Yoga is a journey that can indeed last a lifetime, but every student must start at the beginning, no matter when that happens. Join us for an introductory class for men of all ages in the basics of a traditional yoga practice. The emphasis will be upon basic physical postures and breathing. We will also address other aspects of Patanjali’s eight limbs of yoga, including self-discipline, relationships, and inner focus. Yoga students will gain body awareness, self-control, flexibility, and coordination as well as improved concentration and more energy. You will leave this course with the confidence and ability to experience beginner or level 1/2 classes! Cost: $90 Building Core Strength with Crystal Hanson Location: SLP StudioDate: Wed 8/10/2011 Time: 6:00 PM - 8:00 PMOwning a strong core enables you to have good posture, appropriate alignment and strength for absolutely everything you encounter in your life. This workshop will teach you about the various muscle groups involved with your core and how these groups function in building a strong, balanced body center. You will experience core strengthening exercises and enjoy an asana practice that will bring focus to the center of your physical being. Cost: $40 The Basics of Sun Salutations with Moya Mathews Location: SLP StudioDate: Fri 8/12/2011 Time: 6:00 PM - 8:00 PMChaturanga and Friends... Whether you are a beginner, a yoga teacher, or a seasoned practitioner, this workshop is an excellent opportunity to get in-depth with the alignment, sequencing, and energetic qualities of Sun Salutations. We will not only focus on the more common practices found in asana classes, but we will also learn sequencing for Surya Namaskar from various other styles and yogic traditions. Cost: $40 PPD™: Personal Meditation Development with Tara Cindy Sherman Location: SLP StudioDate: Sat 8/13 - 9/10 skip 9/3 Time: 11:30 AM - 12:45 PMWhether you are brand new to meditation, practice occasionally, or have a daily ritual, this 4 week journey will add depth and meaning to your practice on and off the mat. This session is limited to 10 students who are ready to explore the challenges and rewards surrounding a regular meditation practice. Of Patangali’s 8 limbs of Ashtanga Yoga, 4 limbs are dedicated to meditation. Come discover why meditation is so important. The instructor will help each student create a meditation practice that is both practical and optimal for their particular needs as a means to cultivate the inner riches of yoga. Traditional yogic and tantric methods of meditation will be employed. In class participation will be supplemented by weekly take home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced for at least 6 months and is ready to deepen their yoga practice. Yoga Study students may apply their PPD credit toward this series. Cost $100

Yoga for Scoliosis with Sandra Safadiraziel Location: SLP StudioDate: Sat 8/13/2011 Time: 1:00 PM - 4:00 PMNo yoga experience required. Scoliosis is confusing. It creates imbalances in the body that can lead to pain and discomfort. Learn more about our own patterns of scoliosis and explore how to modify yoga postures for our individual needs. The workshop will provide an overview of the anatomy and physiology of scoliosis and then exploration of asana (physical postures) with an emphasis on four main elements: breath, length, de-rotation, and strength building. Learn modifications that can be brought into other yoga classes as well as specific practices to do at home. Sandra has been teaching yoga for 10 years and is certified by Elise Miller as a Yoga for Scoliosis Trainer. Cost: $65

Yin and Restorative Yoga with Mudras and Bijas with Tara Cindy Sherman Location: SLP StudioDate: Sat 8/13/2011 Time: 1:30 PM - 3:30 PMBy now almost every yogi has heard about the benefits of yin and restorative yoga for the body and mind, and the benefits are many, but did you know what a profound effect these practices have on your energy body? Yin works with the downward flow of energy in the body and has a purifying effect, while restorative works with the upward flow of energy, so it’s effects are rejuvenating. Using both methods in the same practice creates a wonderful sense of balance and well being. When we add the more subtle practices of mudras (yoga postures for the hands), and bijas (single seed syllable mantras), to our yin and restorative practice, we connect more deliberately with our subtle, or energy body. Tantra teaches that within this subtle body lies the essence of all growth and transformation. Whether you are interested in yoga for healing or transformation, one leads to the other... The focus of this workshop is on both, come discover for yourself what a difference these practices can make! Cost: $40 Kundalini Yoga Workshop with Helena Kriel (Raghubir) Location: SLP StudioDate: Sun 8/14/2011 Time: 1:30 PM - 3:30 PMTopic to be determined! Check online for updates. Cost: $40 Aerial Yoga 4-Week Serieswith Becky Stella Location: SLP StudioDate: Mon 8/15 - 9/12 skip 9/5 Time: 7:30 PM - 8:45 PMUnnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a fabric sling a few feet off the ground. See page 8 for description. Cost: $100 Yoga Book Club at YCM with Amanda Whisner Location: MPLSDate: Tue 8/16/2011 Time: 4:30 PM - 5:45 PMOpen to new students at all times; the readings and practice are suitable for beginners or anyone who wishes to deepen their experience of yoga in a community setting. You do not have to read the books to participate, though it is recommended!

AUGUST Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



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Tuesday August 9: Peace is Every Breath (Thich Naht Hahn) - Provides the insight and tools to incorporate the practice of mindfulness into our every waking moment. See page 10 for full description. **We need a minimum of 5 students signed up by the Monday before the meeting to guarantee the class. Cost: $16 or class pass. Personal Practice Development Series™ with Ted Roseen Location: SLP StudioDate: Wed 8/17/2011 - 9/7/2011 Time: 7:30 PM - 8:45 PMWhether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100 Acupressure for Common Ailments with Jennifer Johnson Location: SLP StudioDate: Fri 8/19/2011 Time: 6:00 PM - 8:00 PMCome and learn how acupressure can treat common ailments such as headaches, insomnia, anxiety, neck tension, nausea, carpal tunnel and more. In this workshop we will cover the basics of acupressure, techniques and useful ‘go-to’ points that you can use to self-treat and to treat others. You will receive hands-on instruction while we practice locating the points. At the end of class there will be time for questions and open discussion. Cost: $40 Intro to Aerial Yoga with Becky Stella Location: SLP StudioDate: Sat 8/20/2011 Time: 1:00 PM - 3:00 PMSee page 7 for description. Cost $40

Family Yoga with Angela Wethor Location: SLP StudioDate: Sat 8/20/2011 Time: 3:00 PM - 3:45 PMYoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $16 for 1 adult + 1 child, $6 per additional person Doga - Yoga with your Dog with Tracey Miller Location: SLP StudioDate: Sun 8/21, 9/11, 9/25 Time: 9:30 AM - 11:00 AMYoga with your dog, or Doga, combines 2 things that many love. See page 8 for full description. Chakras & Asanas: Manipura and Anahata Chakras with Holly Schramm Location: MPLS Date: Sun 8/21/2011 Time: 5:30 PM - 7:30 PMWhat is so interesting about these chakras? If you are curious about your energetic body and want to learn more about how to tap into your inner power and outer strength, deepen your compassion for yourself and others and find peace within….. Join Holly Schramm in a two hour workshop to learn about the elements associated with these fascinating chakras and experience an energetic asana practice igniting them. Feel the love! Feel the power! Cost:$40

Music of Yoga II with Linda Rae Holcomb Location: SLP StudioDate: Fri 8/26/2011 Time: 6:00 PM - 8:00 PMCome practice yoga and experience the music created by some of the Yoga Community’s greatest musicians!! We will hear songs from a variety of artists and come to realize how the poses, when combined with music can make your practice deeper and more meaningful. Whether you are a teacher looking for more variety or a student wanting to learn more, this workshop will leave you feeling like you’ve gone a little further on your path. Mostly asana with some meditation. A workshop for all levels of experience. Each student will leave with a copy of the CD from class. This CD will be different than the CD from the February workshop! Cost: $40 Yoga & ‘The Artist’s Way’ Serieswith Thea Jensen Location: MPLSTime: 6:00 PM - 9:00 PM Date: Fridays- 8/26, 9/23, 10/21, 11/18In this 12-week program we will combine the art of yoga with ‘The Artists Way’, a book by Julia Cameron, that is intended to teach people to process and transform life through acts of creativity. As Julia says, “Creativity is like breathing – pointers may help, but we do the process ourselves. Creative clusters, where we gather as peers to develop our strength, are best regarded as tribal gatherings, where creative beings raise, celebrate, and actualize the creative power which runs through us all.” This series will help you to recover your creativity from a variety of potential “blocks” - replacing them with artistic confidence and productivity. We will practice linking creativity with spirituality through a variety of exercises and activities that spur the imagination. We will meet as a group 4 times, once per month, for 3 hours. Every student should bring their own copy of ‘The Artists Way’ by Julia Cameron and a journal. The book is available for pre-order from our boutique. Cost: $200 Thai Bodywork for Teachers - Part 2 with Angie Viehman Location: MPLSDate: Sat 8/27/2011 Time: 1:00 PM - 3:00 PMCompletion of part 1 is not required to participate in part 2. In this workshop we’ll build on the techniques learned in level 1 to further integrate the ancient art of Thai Bodywork/Massage into your yoga classes and private sessions. Thai Bodywork helps to create space and balance energy in the body using assisted stretching, acupressure and muscle manipulation. These techniques will allow your students to explore the full depths of their asana practice. Continue to build your adjustment vocabulary, examine alignment from a different lens and learn how to give a little extra love to your students in Savasana. Each person will have the chance to give and receive each of the techniques. No previous massage experience necessary. Workshop is suitable for current or aspiring yoga teachers. Cost: $40 Self Care and Massage With Tennis and Super Balls with Deirdre Murnane Location: SLP StudioDate: Sat 8/27/2011 Time: 1:30 PM - 3:30 PMLearn how to open up your body, releasing trigger points and areas of chronic tension by rolling on different sized balls. We

AUGUST Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



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will cover each area individually starting with the soles of the feet, through the calves, hamstrings, thighs, hips, back, shoulders, neck and head. Each area, after being worked on the balls and freed of knots will then be targeted with specific yoga asana that open that area. Free your body! You are sure to leave this workshop feeling like a million bucks! (All props will be provided.) Cost: $40 Heads and Hands(stands!) with Naomi Hollingsworth Location: SLP StudioDate: Thu 9/1/2011 Time: 6:30 PM - 8:30 PMSalamba Sirsasana (a.k.a. Headstand) is often called the “King of Asanas” because it offers so many benefits for the practitioner. Adho Mukha Vrksasana (a.k.a Handstand or Downward Facing Tree) is often called “that pose that I hope to someday learn.” Both of these asanas can be very challenging (and sometimes scary) to contemplate. In this workshop, you will learn the proper alignment, use of props and modifications, and the use of muscles as well as our bandhas (energy locks) to progress into or towards a safe inversion practice. We will also explore how the legs, hips and shoulders can all help and hinder our inversion practice. Come learn safe and effective ways to progress towards or improve upon your headstand and handstand practice. Some yoga experience required. Cost: $40 Morning Meditation with Laura Lund Location: SLP StudioDate: Tue and Thurs 9/6 - 9/29/2011 Time: 7:00 AM - 7:45 AMThe purpose of meditation is to help calm the mind and release attachments that cause suffering. This brings clarity and balance to the mind in the way yoga balances the body. This is a 4-week class that meets twice a week, and will focus a specific theme every month. We will practice techniques in breathing and visualization that can help clear the mind. We will also practice silent meditation for 20-30 minutes followed by a brief chant. Cost: $100 for 8 classes. Developing Your Intuition 4-Week Serieswith Jennifer Gray Location: SLP StudioDate: Tue 9/6/2011 - 9/27/2011 Time: 7:30 PM - 8:45 PMThis fun and intuitive 4-week workshop will help you to get in touch with your inner voice, begin to find clarity and meaning about your personal life path, help you to understand how to tap into and listen to your intuitive voice and explore your inner knowing. During the workshop we will cover the different ways of knowing , learn more about the energy body, manifesting your goals and desires and how to push through chaos to hear your inner voice. Please come with a pen, journal and an open mind! Yoga Study Students may use their PPD credit for this session. Cost: $100 OM - It’s Symbolism, Potency, and Practices with Tara Cindy Sherman Location: SLP StudioDate: Sat 9/10/2011 Time: 1:30 PM - 3:30 PMOM is the mother of all mantras, and the mystic syllable that connects us with ultimate reality. Chanting OM is a powerful way to center the mind in the present while feeling the life force vibrating within. When one learns how to merge their consciousness with the sound of Om, they experience one of the most ancient and potent forms of yogic meditation. Om is the sound of all that is, was, and ever will be. It awakens in us the ability to tap into the creative, sustaining, and transforming energies of our inner self and the Universe. Immerse yourself in the palpable energy of the sacred syllable OM. Learn all about OM and how to draw upon techniques such as toning, chanting, mudra, movement, meditation, and relaxing into the “nada”, or inner sound of OM to align with the healing essence of your being. Cost: $40

Family Yoga with Angela Wethor Location: SLP StudioDate: Sat 9/10/2011 Time: 3:00 PM - 3:45 PMYoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $16 for 1 adult + 1 child, $6 per additional person. Doga - Yoga with your Dog with Tracey Miller Location: SLP StudioDate: Sundays (Come to any or all!) 9/11, 9/25 Time: 9:30 AM - 11:00 AMDoga (Yoga with your dog) combines 2 things that many love. See p. 8 for description. $16 or class pass. Creating Energetic Boundaries with Coleen Elwood Location: SLP StudioDate: Sun 9/11/2011 Time: 1:00 PM - 4:00 PMThe World is changing for the better. Many of us are waking up to our gifts, becoming more sensitive, developing our intuition. This workshop gives practical tips, tools and techniques for creating and sustaining energetic boundaries. The first half explores meditations, visualizations and discussion on grounding, defining your aura, distilling heavy energy, protection and cleansing. The second half weaves in yogic postures and breathing techniques along with shamanic (Earth-based) tools for navigating the changing world. Ideal for teachers, healers, body workers or anyone interested in delving into the world of energy. Led by certified Yoga instructor, Reiki master and Shamanic healer Coleen Elwood. Cost: $55 Vinyasa with Rumi with Michelle Pietrzak-Wegner Location: SLP StudioDate: Sun 9/11/2011 Time: 6:00 PM - 8:00 PMThe 13th century Persian poet, Rumi, reminds us of our beauty and our connection to the Divine. Flow through a practice woven with the quotes of Rumi, influenced by the creative movements of Sufisms, and inspired by the sounds of Persian melodies and rhythms. Class will include an introduction on Rumi and his influences, copies of quotes and poetry to take home, and full vinyasa practice. Some yoga experience necessary. Cost: $40 A Mid-Life Practice 6-Week Series with Camille Gage Location: MPLSDate: Mon 9/12/2011 - 10/17/2011 Time: 4:00 PM - 5:00 PMGentle, yet challenging yoga practice for those in their mid-lives and beyond (but all ages are welcome).This class is designed for confident beginners or those who seek to strengthen a foundational practice. Very accessible, strong on the basics, with a flowing style and gentle pace. The class is designed to quiet the mind while building strength and flexibility in the body. Special attention is paid to the spine and back body; this class is perfect for those hoping to strengthen the back and minimize low back pain. The class is set to music and features a flowing series of classic hatha yoga

SEPTEMBER Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!



poses including standing poses, seated twists and gentle folds. Modifications are demonstrated when necessary. This class is best suited to those who have had at least an introduction to yoga. Cost: $90

Mi-an Yoga Workshop with Monique Maxwell Location: SLP StudioDate: Sat 9/17/2011 Time: 1:30 PM - 3:30 PM120 minutes of practice enriching Mi-an Yoga with Monique Maxwell. Topic to be determined, so check back for details or sign up and be surprised! Cost: $40

Yoga Psychotherapy to Treat Emotional and Stress Eating “Food, Mood, and You”with Rachel Allyn Location: SLP StudioDate: Sun 9/18/2011 Time: 1:30 PM - 3:30 PMFind ways to optimize your energy and maintain a healthy mood through balanced, conscious, deliberate eating habits. Stress influences our food choices. When feeling stress or uncomfortable emotions it’s well known that we are more likely to reach for carbohydrates, salt, sugar or stimulants. These junk foods trigger emotions that temporarily appear to elevate mood, but give no lasting benefit and often make us feel worse and “crash” physically and emotionally. This workshop will assist you in breaking the stress/food cycle, help you get more conscious with your eating, and provide tools for lasting changes to your eating habits. We will start with psycho-education describing signs, symptoms and patterns of “emotional eating.” You will also learn to cultivate prevention techniques. Discussion regarding specific ways to cope will be interwoven with yoga (asana) and breathing (pranayama) to address the issue holistically within the mind and body for lasting change. Rachel Allyn, Ph.D., L.P., RYT-500, is a Clinical Psychologist & Registered Yoga Instructor. Cost $40 Chakras & Asanas: Vishudda, Ajna and Sahasrara with Holly Schramm Location: MPLSDate: Sun 9/18/2011 Time: 5:30 PM - 7:30 PMThis is the 3rd in a 3-part Intro to the Chakras series, but attendance at either of the previous classes is NOT a prerequisite! Vishudda, Ajna and Sahasrara chakras! Say that fast five times! Is curiosity getting the best of you? Join yoga instructor Holly Schramm in a two hour workshop about the chakras that govern self expression, intuition and Bliss. Meditate, chant and enjoy a lively asana practice to awaken the energetic body of the throat, third eye and crown of the head. Come explore the elements of these chakras and leave enlightened! Cost: $40 Aerial Yoga 4-Week Series with Becky Stella Location: St. Louis ParkDate: Mon 9/19/2011 - 10/10/2011 Time: 7:30 PM - 8:45 PMUnnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a fabric sling a few feet off the ground. See page 8 for full description. Cost: $100 Yoga Book Club at YCM with Amanda Whisner Location: MPLSDate: Tue 9/20/2011 Time: 4:30 PM - 5:45 PMOpen to new students at all times; the readings and practice are suitable for beginners or anyone who wishes to deepen their experience of yoga in a community setting. You do not have to read the books to participate. See page 10 for full description. Tuesday September 20: Hatha Yoga Pradipika (Svatmarama and Brian Dana Akers) - The classic manual on Hatha Yoga. **We need a minimum of 5 students signed up by the Monday before the meeting to guarantee the class. Cost: $16 or class pass.

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SEPTEMBER Workshops & SeriesSee web for updates. Register online or call 612.436.4700. Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Yoga and Acupressure for Insomnia & Stress Reduction with Moya M. and Jennifer J. Location: SLP StudioDate: Fri 9/23/2011 Time: 6:00 PM - 8:00 PMLearn simple tools you can use on your own to quiet your mind and relax your body, letting go of the stresses of your day. We will work on breathing techniques, restorative yoga and acupressure points all designed to help promote a restful sleep. This workshop will end with a personal acupressure session from Dharma Wellness Center’s Acupuncturist, Jen Johnson, and an extra long savasana. No yoga experience necessary. Cost: $40 Peace Medicine Energy Intensive (4-Week)with Coleen Elwood Location: SLP StudioDate: Sat 9/24/2011 - 10/15/2011 Time: 10:30 AM - 11:55 AMA 4-week intensive designed to navigate the changing world, deepen your awareness of the energy realm, open to that which is larger. Join certified yoga instructor, reiki master, musician and shamanic healer Coleen Elwood for a month of developing personal practices to set energetic boundaries, awaken intuition, balance the chakras and deepen your connection with your own nature and all of nature. Discussion, meditation, yogic and shamanic tools and techniques to nourish peace within. Ideal for teachers, healers, massage therapists, nurses, parents, and anyone interested in a path to higher consciousness. Energetic boundaries workshop recommended and at least 1 year of a yoga/meditation practice. Cost: $100 Pigeon Workshop with Jennifer Davis Location: MPLSDate: Sat 9/24/2011 Time: 1:00 PM - 3:00 PMPigeon is an amazing pose; not only does it open the hips, it also opens the chest and the shoulders. Pigeon helps us energize the mind and reduce stress. But to achieve all the benefits from the asana, it is important to find the correct alignment for your body, and to recognize when your body can go deeper, or wants to pull back. We will begin slowly, following a sequence that allows us to prepare for our fullsest expression of this beautiful pose, exploring its many options and modifications. Cost: $40 Aerial Yoga: Creating a Flexible Spine with Becky Stella Location: SLP StudioDate: Sat 9/24/2011 Time: 1:30 PM - 3:30 PMNo previous Aerial experience required. In this workshop we will use Unnata® Aerial Yoga (on a fabric sling) to help open tight areas of the torso and unwind the fascia in the back. Looking to find a deeper, freer backbend? Just hoping to ease your low back pain? Wherever you are working from, these two hours will help you create new space and understanding in your torso and experience the surrender, wholeness, and the joy of a free-flowing backbend, whatever your flexibility level. Please wear sleeves that fully cover your underarms and bring a long beach towel. If you have a spinal condition or injury, please consult your physician before registering. Cost: $40 Doga - Yoga with your Dog with Tracey Miller Location: SLP StudioDate: Sun 9/25/2011 Time: 9:30 AM - 11:00 AM Yoga with your dog, or Doga, combines two things that many love. See page 8 for full description. $16 or class pass.


J.A.I. Prenatal Yoga for Birthing For moms and their birth partners! with Jennifer Gray Location: SLP StudioDate: Sat 7/30/2011 Time: 1:00 - 4:00 PMDuring this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will receive a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated

birth, as well as those who are open to pain medication. Cost: $90 per couple.

Infant Massage (birth-6 months)with Kristin Wilk, CMT Location: SLP StudioSummer Dates: Wed 7/6 and 7/13 Time: 6:00 - 7:00 PMFall Dates: Sat 9/24 and 10/1 Time: 10:00 - 11:00 AMFor infants ages birth to six months. This is a 2 part series that will meet for one hour per class. Ideal for pre-crawling infants. This class emphasizes sustain-ing child friendly cultures and the role of nurture on infant development. Within weeks babies begin to develop expectancies from their caregivers through habituation- she will begin to map links between events in her world- maybe after bath time you will play a lullaby, she will hear the swish of oil in her parents hands, she will feel secure by eye contact, the familiar scent of her mom, and

the loving intentional touch. The focus of this workshop is to teach loving parents an entire massage that can enhance physical growth as well as relieve colic symptoms and encourage good sleep patterns. These relaxation techniques will provide a foundation for babies to let go of stress early on! Kristin Wilk has earned National Certification in massage, and provides therapeutic massage as well as Pre- and Post-natal education. If you have an infant that is already crawling and you are still interested in learning infant massage, private instruction is also available with Kristin upon request. Cost: $40 for both classes. Price includes one adult and one baby (additional adult $15).

J.A.I. Mom & Baby Play Groupswith Amy Dickson Location: SLP StudioDates: Wed (7/13-8/17) Time: 10:00 - 11:30 AMThis fun and ongoing playgroup aims to help moms and their babies find community, and ignite useful and fun discussions based on yogic philosophy and how it applies to parenting. Classes include plenty of time for baby massage and mom and baby yoga! Each group is set up to “grow” together and is grouped by ages to ensure developmentally appropriate discussions and yoga for all. Each play group is a 6-week session, encouraging mom and baby back into yoga as early as four weeks after delivery. Cost: $90

**If you are a JAI Prenatal student who has recently given birth, email your birth stories and photos to [email protected] so we can announce the arrival of your little one! CO

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Summer Detox Week with Jennifer J and Jennifer G St. Louis Park Studio Monday July 11- Friday July 15 7:00 AM - 8:30 AM Cost: $250 (See web for YFT & Detox Alumni discounts)

Summer is the season of expansion and growth. With the abundance of fruits and vegetables growing, it is a perfect time to modify your diet to help cleanse and rejuvenate your body and mind. Reap the benefits of this season by spending a week with mindful eating, breathing and stretching. Join us for a week-long Detoxification program which uses the riches of Yoga, Chinese Medicine, herbs and whole foods to help cleanse the body, mind and soul. The group will meet every morning Monday through Friday from 7:00 - 8:30am at the St. Louis Park Studio. Acupuncturist Jennifer Johnson Lic.Ac. MAOM and yoga instructor Jennifer Gray will to provide you with all of the tools to help you reap the benefits of nourishing your body with food, acupuncture (optional), herbs, reflection, and specifically designed yoga practices.

The week includes:

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

Yoga For Transformation: 7-Week Classes with Jennifer Gray Date: Thursdays (7/21-9/1) Time: 7:00-8:15 AM Location: SLP Studio Cost: $90

These weekly classes are for those who have ever taken Yoga For Transformation or Detox Week and wish to continue their work with these practices. In this weekly class we will continue our to deepen out practices with pranayama, detoxification , the power of sound and space creation in the physical body. This class will need a minimum of 10 pre-registered students to run and due to the size of our “Transformation/Detox Alumni” population, preregistration for 6 of the 7 weeks will be necessary, those who attend the first six classes will get the 7th free! Register early and be sure to join us as winter falls upon us for these great heat building practices!

Visiting Instructor: Seane Corn Seane Corn is an internationally renowned Vinyasa Flow Yoga Teacher and spiritual activist. Featured in commercials, magazines and named the “National Yoga Ambassador” for YouthAIDS in 2005, Seane now utilizes her national platform to bring awareness to the HIV/AIDS crisis. Since 2007, she has been training leaders of activism through her co-founded organization Off the Mat, Into the World®. Seane has spent time in India, Cambodia and Africa working with prostitutes and street children, teaching yoga, providing support for child labor and educating people about HIV/AIDS prevention. Seane is also co-founder of the Seva Challenge Humanitarian Tours, encouraging yoga teachers to get involved in fund and awareness raising efforts across the globe. Her award winning DVD’s are available through Gaiam and Yoga Journal, and most recently “Detox Flow Yoga” from Sounds True.

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


Vinyasa Teacher Training with Seane CornDates: Mon 8/15 - Fri 8/19 Time: 10-12 PM & 1:30-4:30 PM DailyLocation: MPLS Studio Cost: $725 Teaching Vinyasa Flow Yoga can be a creative and effective way to take your students on a transformational journey uniting mind, body and Spirit. As well as being physically challenging, this dynamic practice is an inspirational and effective way to open students to the beauty and potential of their own Spiritual purpose.

In this 5-day teacher’s training, learn the fundamental principals of Vinyasa Flow Yoga (linking movement with breath) and how to teach this popular form of yoga in a responsible, creative and heart-centered way. This training explores the three realms of consciousness-physical/mental, energetic/emotional and psychic/symbolic- and how to utilize these principles in your personal practice, as well as in the classroom. Understanding these three ‘realms’ can ultimately enrich our practice, provide depth and awareness, and offer an uplifting and inspirational environment for healing and inner-investigation. Applying these tools to a classroom can help us to: teach asana more clearly and intelligently, maintain an organized and well-paced Vinyasa sequence, use Spiritual themes to facilitate an environment for insight, as well as, guide our students to reach beyond the body and into the heart through intention, reflection and prayer.

- In the physical/mental realm, we will focus on the principals of alignment, Vinyasa pacing, proper sequencing and adjustments.- In the energetic/emotional realm, we will explore the chakras (energy centers) and their role in soul investigation and body awareness, how to read bodies, how to theme a class and speak from your authentic voice.- In the psychic/symbolic realm, we will look at the mystical journey, our roles as guides, Spirit renewal, developing intuition, and holding a safe and sacred space effectively.

This training is designed for intermediate-advanced students and current, certified teachers who are open to the journey of yoga beyond the body. It is a workshop that combines fact with faith and offers a unique and soulful approach to deepening both the individual practice, as well as, classroom experience. No pre-requisites, but a strong understanding of Sun Salutations is helpful. Recommended for students with at least 1 year of yoga practice. Attendance at all sessions is required.

Detox Flow® Workshop Weekend with Seane CornFri 8/19 - Sun 8/21 **FULL!** Call 612.436.4700 to be added to the waitlist

Teaching Yoga to Pregnant Studentswith Jennifer Gray Date: Wed 8/3/11 Time: 6:00 PM - 9:00 PM Location: SLP Studio Cost: $225

This 3-hour Advanced training will help you to create sequences and understand the value of yoga for women during all stages of pregnancy. This 3-hour workshop will include Asana do’s and dont’s for pregnancy, the changing anatomy of a pregnant woman, the opportunity to explore and create prenatal curriculum, and much more!

Retreat: Equestrian Yoga + Restore and Renew with Jennifer Gray & Coleen Elwood Date: Sat 8/6/11 Time: 10:00 AM - 4:00 PM Cost: $225

Imagine, combining the bliss of heart and hip-opening yoga on horseback with the luxury of a Restore and Renew workshop. Believe it - it’s here! Two hours of Equestrian Yoga with Jennifer Gray, a wholesome and delicious lunch, and three hours of renewing restorative yoga with Coleen will leave you energetically revitalized and blissful at the end of this full day yoga retreat at the farm. Located in a beautiful country setting just 45 minutes west of SLP Studio, this is a day not to be missed. More details online!

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Yoga & “The Artist’s Way”

with Thea Jensen Fridays: 8/26, 9/23, 10/21, 11/18 Time: 6:00 PM - 9:00 PM Location: MPLS Studio Cost: $200

In this 12-week program we will combine the art of yoga with ‘The Artists Way’, a book by Julia Cameron, that is intended to teach people to process and transform life through acts of creativity. As Julia says, “Creativity is like breathing – pointers may help, but we do the process ourselves. Creative clusters, where we gather as peers to develop our strength, are best regarded as tribal gatherings, where creative beings raise, celebrate, and actualize the creative power which runs through us all. “ This series will help you to recover your creativity from a variety of potential “blocks,” replacing them with artistic confidence and productivity. We will practice linking creativity with spirituality through a variety of exercises and activities that spur the imagination. We will meet as a group 4 times, once per month, for 3 hours. Every student should bring their own copy of ‘The Artists Way’ by Julia Cameron and a journal. The book is available for pre-order from our boutique.

Visiting Instructor: Dave RomanelliYoga + Wine + Chocolate Date: Fri 9/9 - Sun 9/11 Cost: $200 full weekend or $55 per individual workshop

He’s back! Since 2004, David Romanelli has been traveling the world sharing his Yoga for Foodies, Yoga + Chocolate, and Yoga + Wine experiences. His debut book Yeah Dave’s Guide to Livin’ the Moment, and Your Ipod Playlist (Random House) both reached #1 on the Amazon.com Self-Help Bestseller List. Read more about ‘Yeah Dave’ at his website: www.yeahdave.com

How Yoga & Wine Ignite Your Inner Genius Date: Friday 9/9/11 Time: 6:30 PM - 8:30 PM

A New York Times article reported that some of the most successful entrepreneurs are hypomanic... meaning they are borderline crazy but have learned to use that craziness to their advantage. This 2-hour vinyasa flow yoga class set to great music will examine how to harness your craziness, challenges, and conflicts and propel you to a new level of untapped intelligence, success, and happiness. A post class tasting of fine wines from Aum Cellars in California Wine Country will cap off the perfect late summer weekend.

Yoga & Chocolate (v 4.0) Date: Saturday 9/10/11 Time: 10:00 AM - 12:00 PM

Too much going on in life? Never enough time for your family and friends? Forgotten the power of simple pleasures? This is THE workshop for you. Experience a 2-hour vinyasa flow set to great music focusing on the simple pleasures (ie an unforgettable bite of a Vosges Haut-Chocolat truffle) that can impregnate an otherwise mundane moment with a lifelong memory.

Candyland for Adults (Who Love Yoga) Date: Saturday 9/10/11 Time: 3:00 PM - 5:00 PM

This deep stretch yoga experience will share insights, stories, quotes, and wisdom from some of the world’s great gurus whether they be spiritual, culinary, or comedic. It will culminate in a Vosges chocolate tasting, each chocolate’s recipe inspired by the origin of the aforementioned gurus. If deep relaxation, great music, and chocolate tasting sounds right for you, just say yes.

Yoga for Old Souls in Hard Bodies Date: Sunday 9/11/11 Time: 10:00 AM - 12:00 PM

This workshop is inspired by the oldest person in the history of the world. Her name was Jeanne Calment and she died in Arles, France in 1997 at the age of 122 years young. Calment’s life has been widely documented and there are some very interesting lessons on how to enjoy the journey and age with grace. But most importantly, Jeanne Calment ate 2 pounds of chocolate per week. Hells Yeah! This 2-hour vinyasa flow will inspire you to embrace the journey for all it’s ups and downs. As a wise one said, “Life is not about having a good hand, but playing a poor hand well.”


The Yoga Center of Minneapolis offers both a 230-hour Training program that is registered with Yoga Alliance and an advanced 300-hour program that along with a 200-hour+ program, meets Yoga Alliances 500-hour registration requirements. These comprehensive programs are designed for any student wishing to teach or deepen their experience of yoga and its philosophies. Payment plans are available. The Yoga Center of Minneapolis is licensed as a private career school with the Minnesota Office of Higher Education pursuant to Minnesota Statutes 141.21 to 141.32. Licensure is not an endorsement of the institution. Credits earned at the institution may not transfer to all other institutions. Minnesota Office of Higher Education: 1450 Energy Park Drive, Suite 350, St. Paul, MN 55108 | 651-642-0567. Grading Policy: Students earn hours for participation under the guidelines of Yoga Alliance. Students graduate once they have completed sufficient hours to satisfy the Yoga Alliance RYT200 standards, and earn a passing evaluation from their mentor and the program director. Per Yoga Alliance, no credit can be given for previous trainings toward a 230-hour program certification. See web for current faculty and additional program information.

Primary 230-Hour Program Upcoming 9-Month Trainings: :: Friday Daytime Starts Aug 12

:: Wednesday Night Starts Sept 13

:: Sunday Afternoon Starts Sept 18

:: Tuesday Daytime Starts Oct 4

Yoga Study students will learn from a variety of experienced instructors from different backgrounds and yogic philosophies. Training topics include Yamas and Niyamas, Sanskrit, Ayurveda, Yoga Sutras, Alignment, Adjustments, Bandhas, Chakras & the Energy Body, Gross Anatomy, Sequencing, Finding Your Teaching Voice, Practice Teaching Labs, various styles of yoga, pranayama and additional technique topics. Tuition includes core meetings and electives: 5 weekend workshops, Visiting Instructor Weekend, 34 Tech Sessions, 15-hour mentorship, and public class pass option. Each group will create a karma yoga project making yoga available to a local population that would otherwise not have access to it. See web for curriculum and schedule details.

Advanced 300-Hour Program (To apply for RYT-500 Registration)

Upcoming Modules:

:: (Module D) Teaching asana, Adjusting, Cueing, and Aligning and Sequencing 3 Weekends: July 15-17, Aug 5-7, Sept 16-18

Weekend 1• - Working with Beginners and Restorative/Yin. Primary Instructor: Tara Cindy ShermanWeekend 2• - Primary Instructors: Monique Maxwell (Alignment and Sequencing) and Betsy Weiner (Adjusting/Cueing) for Intermediate and Advanced Classes • Weekend 3 - Practicum. Students will work on sequencing between weekend 2 & 3, and will present and teach during the final weekend. Primary Instructors: Tara Cindy Sherman and Michelle Pietrzak-Wegner.

See web for all module curriculum and schedules. Modules are open to anyone who has completed a 200-hour or 230-hour training that meets Yoga Alliance standards. This program has been broken into 6 modules (A-F). Five of the modules meet one weekend per month for 3 months. The final module (F) meets one weekend per month for 2 months. You may take the modules in any order you wish, but you must finish with the final (2-month) module. You can make-up any missed weekends or days in the next round of that module. There will be required reading lists and report assignments due at the end of each module. Upon completion of each module, you will receive a certificate. Once you have completed all six modules, you will receive a graduation certificate, and you may choose to apply for Yoga Alliance’s 500-hour registry.

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INFORMATIONAL

OPEN HOUSESMeet at the Downtown

Minneapolis Studio to learn more about Yoga Study on

Sunday 5:30-7pm:July 10, Aug 14, or Sept 11

Please RSVP online or call ahead.


An activist and internationally-known teacher, list of accomplishments could fill

this whole page. Yet the California-based yogini prefers to focus not on what she’s done, but on what she loves most: beingpresent, and helping others to find their power. In anticipation of her August visit, we asked a few questions about how her teaching and her life have

changed over the years . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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How do you feel your teaching has evolved over time?

When I first started teaching, I wouldn’t “om” or say namas, because I was so intimidated by the spiritual aspect of yoga, it made me self-conscious. It was pure “beat them into submission” power yoga that I was doing and I was very comfortable with it. But then, I started to feel inauthentic as my own practice began to change. I wanted to share what was happening to me, so I began doing a little gratitude prayer at the end of classes. Then I got bolder and began to set the tone with an intention at the beginning. Once I realized the students liked it, all bets were off, and I just began to share what I was learning myself in terms of integrating spirituality with my practice.

What type of spiritual transformation were you discovering at that time?

I’d gone to India in 1997, and spent some time at an ashram, and I think that time away from teaching to focus on my own questions was really informative for me. It was impactful, because it began informing how I teach. I’ve been a serious yoga student since I was 19, but it took time to get to a certain place in my practice where I could see the type of awakening that comes with regular practice. I still experience that, I still feel that the work you do leads you to new places.

You have such a demanding teaching schedule, with your regular classes, conferences and visiting teaching sessions, not to mention your activism. How are you able to maintain a regular practice?

I think about what I need on a certain day. For example, when I’m teaching so much, my practice has to be restorative, or else I’ll be exhausted. I

think you need to not be attached to an idea about what your practice should be. When I get on my mat, I take a moment, and breathe, and check in with my body, and think about how my day will be. I let my practice nurture me, and sometimes that means it’ll be amped up and sometimes it’s restorative. I don’t attach to what my practice was when I was 25. I think teachers have to be willing to adapt their practice to their life and be willing to make shifts.

At this point in your yoga teaching, it’s likely that your reputation precedes you into the studio. How do you deal with people feeling a little starstruck when they take your classes?

Projection is always part of the deal for any teacher, I think. It’s part of the challenge. Some teachers love it, they thrive on being celebrated in that way, but it makes me feel uncomfortable. Students project onto you all the time and that’s both good and bad. I need to respect that, to hold space for it, but I never, ever buy the hype. I work very hard to be as authentic and grounded and real as I can be, and to make people feel comfortable and safe in working with me. In a short time, they get over that initial projection, and that’s one of the reasons I sit on the floor with everybody, to break that hierarchy dilemma.

I think it’s a shame when people say they feel intimidated by me, because I think of myself as a really easygoing person and I can laugh at myself very easily. At the same time, I have a commitment toward creating an environment for transformation. If

I believed the hype about myself, I don’t think I could do that.

How has your activism informed your teaching and your life overall?

My service work feels like a natural extension to my teaching. I’m very proud of the community that’s supported me in efforts like “Off the Mat and Into the World.” It’s always been my dream to help people step into their own power and embrace leadership, and this is done through my teaching but also through the outreach work I’ve done. It’s all about taking what you learn on the mat — compassion, strength, energy — and bringing that into the world with you to make a difference.

As a teacher, you have the opportunity for leadership, you have the tools for cultivating joy and encouraging people to go out and spread that into their communities. Sharing the compassion learned on the mat is really what yoga is all about. It’s the definition of unity. ♦

Seane will be teaching at the Yoga Center of Minneapolis from August 15th - 21st. Information can be found on page 23 or online at www.yogacentermpls.com

Elizabeth Millard is a yogini and writer living in Minneapolis.

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Acro

EXPERIENCE ACRO YOGA... A typical class starts with yoga, strength conditioning, grounding, and balancing exercises to warm up, and then students jump right in! Acro can feel centering, relaxing, comforting, strengthening, and exhilarating. It is an emotional and physical experience, and students are often surprised by their strength and coordination by the end of class and are excited to do more.

MEET ALYSSA HILL, Acro Yoga Instructor...

Alyssa started practicing Acro Yoga in 2007 while she was living in St. Louis MO, after a dear friend and yoga teacher, Justicia DeClue, became a certified Acro instructor. Justicia was key in her love for yoga and Acro yoga. Once she started Acro she was hooked. Hill “I always know I will feel great if I do a little Acro; it continues to be challenging and empowering.” Alyssa went on to train in Canada through the Acro Yoga Montreal (www.acroyoga.com).

THE BENEFITS...• Learning to balance your energy

with another person is both exciting and grounding.

• Acro yoga opens lines of communication between people in a safe and fun atmosphere.

• Acro yoga encourages trust building, self awareness, and communication.

• Acro Yoga about the empowerment that comes of challenging yourself to take risks.


WANT A TURN?...Alyssa will be teaching Acro Yoga workshops and class series this summer. Find out the details on page 9 & 11!

ACRO’S ORIGINS...Acro Yoga is influenced by dance, partner balancing, yoga, and acrobatics, and it also incorporates Thai Massage. As a Thai Massage bodyworker, Alyssa integrates Acro Yoga into her bodywork practice. “It is a great way to stretch and strengthen the body. Thai Massage is our cool down method. At the end of class students are encouraged to give each other ‘leg love.’”

Physically, there is a lot of crossover between circus partner acrobatics (for example, both use balance and bone stacking) but Acro Yoga also incorporates breath and meditation.

SUMMER TIDES PLAYLISTReturn of the Rains ~ Karunesh

Mahatma’s Message ~ MC Yogi

Krishna Dub ~ MC Yogi featuring Sharon Gannon

The Lime Tree ~ Trevor Hall

Time of Your Song ~ Matisyahu

One Step Closer to You ~ Michael Franti

Be the Change ~ MC Yogi featuring Mahatma Gandhi

Koulekan ~ Moussa Diallo

Travellin’ Shoes ~ Watcha Clan

Best of Everything ~ Barefoot Truth

Sweet Tides ~ Theivery Corporation

Mahamrtyunjaya Mantra ~ Reema Datta

Guru Ma ~ Wade Imre Morissette

Temple Prayer ~ MC Yogi

Namaste and welcome to the new Playlist Corner! After

receiving lots of questions regarding the different types of yoga

music that’s out there, we decided to add this musical note to

the YCM magazine. Each issue will contain a playlist, artist or

kirtan review along with thought provoking quotes, suggestions

for upcoming shows, must-see films and a whole lot more

musical yogi fun! Have a fantastic summer and let the music

take you away! -- Om Shanti Namaste - Linda Rae

“No man steps into the same river twice, for each time both the man and the river have changed.” -- Deepak Chopra

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Four Sequences for Summer

Runners & Bicyclists

Replenishing

Detoxify & Transform

Energetic Boundaries

Ted: For Runners & BicyclistsIt’s summer! People have balled up their Smart Wool socks, stored away their polar fleece, and shaken off the dust from the 8-month Minnesota hibernation to get outside. Lake Calhoun and places all over the Twin Cities are buzzing. The hippie kids are out with their guitars. That watercolor guy is painting. The double-strollers are moving like zambonis round and round the sparkling lake. The smell of BBQ briquettes is in the air. Cute grandma and grandpa are walking hand in hand on the wrong side of the path. The guy in the jean shorts is roller-skating backwards. The babies are crying. The watermelon seeds are being spit. The bikers are clipped in and spandexed up. The runners have stretched for 45-seconds, and are off!

I can’t help you with all of those things, but I can give you a few pointers that will help you stay nice and limber and hopefully injury-free for the short time that we are given for outdoor summertime play. If I gave you a long series, there’s a better chance that you’re not going to do it, and if you did, than there’s a better chance you wouldn’t come to my classes this summer. So, to make all our lives better, I’m going to give you 5 poses that you can do separately, or depending on where your tightness is located, or together for the deluxe package. The first four poses have to do with the 4-sides of the leg:


Pigeon Pose (Eka pada raja kapotasana). Let’s start with outside of the hip and the IT (Iliotibial) band. You don’t have to do the full King Pigeon pose, which includes the puffed chest and reaching back over your head to grab your foot. I’m talking more of what I respectfully refer to sometimes as the road kill pigeon, where you have the foundation of the King Pigeon, but the back leg is extended backward and the upper body is extended and folded forward. While keeping the hips level, adjust the angle of your front lower leg to find the intensity you desire.

Cobbler Pose (Baddha Konasana/Supta Baddha Konasana). From the outside of the hip, we balance it out by diving into the inside of the hip and groin area. Don’t worry about folding forward in this pose, instead focus on lengthening the spine and tilting forward slightly, while keeping the chest open. Supta Baddha Konasana is a nice passive intensity stretch, it’s the same diamond shape with the legs, but then reclined onto your back.

Uttanasana. With all the weird sort of stretches athletes try to do to get into the hamstrings, in my mind, the best way to stretch those suckers out and safely is to just do a standing forward fold. You don’t even have to engage the upper body, rather just think about trying to lift the hips higher while releasing the head lower. To add a little bit more of an IT band stretch, cross your ankles then fold it forward (do that on both sides).

Lunge/Pigeon Pose II. It’s time for everybody’s favorite, the hip-flexor and the front of the hip. Fold forward, step one foot back, drop that knee, slide it back a little further, anchor it, and then, pull forward from it. The hands can be on the inside of the front foot, or up on the front thigh, but either way, keep the front ankle directly underneath the front knee. If you bend the back knee and grab the back foot, it is sometimes referred to as Pigeon Pose II, but often referred to by runners and bikers as “a circle of Hell” (in a good way, I’m sure). Pigeon Pose II can also be done with the shin of the back leg against a wall.

Boat Pose (Paripurna Navasana). This fifth pose is for the upper body – It is important to keep the abs strong with some good heart-lifted boat poses.

Supported Bridge Pose. Finally, what we could all use no matter what we’re doing this summer (but especially if you’re a cyclist) is chest openers, chest openers, chest openers! If you’re out on a picnic and don’t have a block for underneath the tailbone, improvise, use a 6-pack of A&W, or that sunbather over there, but let the chest open, let the palms be up, and relax! That’s what summer is all about, after all. Now, get back out there! In the time it took you to read this, winter has gotten that much closer!

--Ted Roseen will be holding a yoga workshop for cyclists and runners on August 6th (details on page 13).

Pigeon Cobbler Pose Uttanasana Lunge Pigeon Boat Pose (Supported) Bridge

Coleen: Creating Energetic BoundariesHave you ever felt attacked by someone’s energy? Aware of Emotions in the room that are not yours? Depleted or agitated after an encounter? Exhausted for no apparent reason? Congratulations . . . you are waking up to your innate sensitivities and opening to the wider realms of existence! While this heightened intuiton/knowing is a gift, it can feel overwhelming if you’re not prepared. The World is changing and we all have the opportunity to awaken our inner wisdom, to expand out of fear and separation and into love and unity, and to become conscious co-creators. Many of us are waking up to our gifts and becomming more sensitve. Many practical tools exist from the ancient wisdoms of the world. These tools can help us navigate the energy realm, cultivate intuition, and nourish peace within. Here are just a few of the techniques you can try at home . . .

1. GROUND. When we are grounded we are present, connectd to intuition, less likely to take on other peoples energy*Chant LAM ( sanskrit seed syllabel for the root chakra) 108 times as you visualize red roots traveling deep

2. PROTECT. Define your aura. We each have a built in energetic boundary aura/light body about an arms length out


In the Hindu pantheon Shiva is depicted as dreadlocked, covered in ashes, meditating on Mt. Kailash. Parvati falls in love with him and tries to draw him away from his austerities in various ways, but it is only when she sits and practices with him that he notices her at all. This is how Shiva and Shakti work (Parvati is Shiva’s Shakti). Shakti longs to connect with her love Shiva, but as long as she searches the outer worlds for ways to draw him in she will never reach him. It is only when she sits and begins surfing the inner worlds that he draws near. It is this dropping away of the outer form that leads her closer to her love.

The truth is there is no Shiva without Shakti and vice versa, they are inherently connected, like the warp and weft of finely woven cloth. Shiva represents our true self, the self that through all of our searching we obscure with ideas of who we are and what we desire. Shakti represents this grand longing that sends us on the search in the first place. It is when we take this strong desire and direct it towards ourselves that we can find ourselves.

The great human condition is a loneliness that is undefinable, a feeling of disconnection. To hide from this loneliness we do things like say, “I’m bored,” or “I need to do something.” We drink, we shop, we work too much, all in the name of hiding from the truth. The act of detox is a stripping-away all of the layers we use to shield ourselves from the outer world. We use them to moderate our relationships with others thinking, “If they don’t like what they see, it’s ok, they don’t really know me.” In detoxing we slowly peel these coverings off, getting closer and closer to our essential self. Sometimes it’s intensely painful. Maybe we put on a layer because we’ve been really hurt. The layer doesn’t heal the pain- it just hides it, so as we detox it begins to uncover it and with it all of the pain we tried to avoid. This is the art of yoga, looking at all of the ugly and beautiful parts of ourselves and loving them each equally, and then letting them go.

For this practice you may wish to use a block and a strap (a belt or scarf will work just fine).

1. SUN SALUTATIONS (Surya Namaskar): Take five Surya Namaskar A and one Surya Namaskar B (B Variation: take two Warrior 1’s per side)

2. Inhale Warrior 1 (virhabadrasana). Exhale open up to Warrior 2. Inhale straighten right leg, Exhale to Triangle (trikonasana). Hold for 5 breaths. Inhale up to Warrior 2. Hold 5 breaths.Side Angle Pose (utthita parsvotannasana): Inhale straighten your right leg, Exhale bend into your right leg in to pose. Hold for 5 breaths. Pyramid Pose (parsvotannasana): Reach down and square the hips forward over the front leg. Exhale fold to pose. Hold for 5 breaths.Revolved Triangle (parvritta trikonasana): Inhale look up, Exhale prepare torso, Inhale extend right arm up. Hold for 5 breaths.

Inhale Warrior 2, Exhale. Inhale Warrior 1. Exhale hands into heart and twist right (hook left elbow outside right knee). Keep back heel down. Hold for 5 breaths. Stay twisted, step back foot forward in to a Revolved Chair. Hold for 3 breaths.Inhale up to Chair (utkatasana), Exhale to Standing Forward Fold (uttanasana).

*While grounded, bring light up those red roots form the earth, send it out the crown of your head and surround yourself with it. Continue the imagery for a few minutes.

3. DISTILL. Ultimately there is no good or bad, just heavy or light energy. Try a practice for distilling energy: With your roots firmly planted and your Aura defined, imagine your belly as a camera lens. If you wish open the lens, set the intention to bring heavy energy in and send it down to the earth. Light energy comes in and goes up and around the light body. You can close the lens whenever you wish.

4. CLEANSE. Use the cleansing power of water: Cleanse through your tears, or take an epsom salt bath to cleanse both the physical and energetic bodies. Pour 2-3 cups epsom salts into a bath. Add either lavender, bergamot or rose essential oils to replenish and open the heart.

5. REPLENISH. Nourish every level of your being. Ask the question: what feeds me mentally, emotionally, physically or spiritually? *Do a favorite restorative pose: legs up the wall, reclined bound angle, childs pose, etc.

--Coleen Elwood is a certified Yoga instructor, Reiki master and Shamanic healer. Coleen teaches a Creating Energetic Boundaries Workshop (see page19) and Peace Medicine Energy Intensives (see pages 10 & 21) that delve deeper in to these topics.

Rachel: Detoxify to Transform

TWIST

CHAIR TWIST

CHAIR


Inhale bend knees to plant hands on mat, Exhale to Down Dog (adho mukha svanasana). **Repeat sequence on left side up until Chair (utkatasana)**

3. Exhale to Mountain Pose (tadasana). Inhale arms overhead, Exhale rise on tip toes (keep arms up). Hold 5 breaths.Exhale the hands to prayer and take a few breaths to slowly lower down to a Squat, heels up.Exhale open knees, place hands on the floor, Inhale Crane Pose (bakasana). Hold 5 breathsVinyasa through to Down Dog. Hold 5 breaths. Inhale step to front of mat, Exhale, Forward Fold.Heel-toe the feet out as wide as the mat and lower into a Wide Squat. Hold 5 breaths.Exhale bring right arm in front of right leg, Inhale the left arm up gazing towards fingertips. Stay broad across the chest. Hold 5 breaths.**Repeat left side**

4. Vinyasa through (5 breaths in Down Dog). Grab strap. Keep knees together, lower in to a squat (heels off the ground). Noose Pose (Passchasana): Exhale twist to your right, hook elbow outside right knee then wrap your left arm around the front of your legs. Bring your right arm behind your back reaching for right wrist or Hold 5 breaths. **Repeat left side**

5. Vinyasa through to Down DogInhale right foot forward to Warrior 1, Exhale hands to heart and twist right, hooking left elbow outside right knee.Inhale stay in twist step left foot forward to meet right, Exhale sink low, keep hips squared forward, bring hands to the mat for side crow (parsva bakasana). Rest right thigh on left upper arm. Don’t set booty on right arm. Hold 5 breaths.**Repeat left side**

6. Exhale knees chest chin to the mat, Inhale Cobra (bhujangasana). Hold 5 breaths and release.Locust (shalambasana). Hold for 5 breaths, rest 2 breaths.Bow Pose (dhanurasana). Hold 5 breaths, rest 2 breaths.Roll onto back. Windshield wiper knees from side to side. Bend knees & put soles of feet on the mat.

7. Inhale lift hips for Bridge, hands clasp beneath you. Hold 5 breaths.Inhale lift up to Wheel (urdhva dhanurasana). Hold 5 breaths. Exhale lower. Rest 1 breath. Repeat wheel 3 times.

8. Bring your knees into your chest, touch nose to knees. Exhale drop knees to right for a Relaxed Twist. Hold 10 breaths & repeat to left (not pictured).

9. Rock up to seated for a Forward Fold (paschimottanasana). Hold 10 breaths.Inhale and lift to Purvotanasana. Hold 5 breaths and lower.Shoulderstand (salamba sarvangasana) for 20 breaths.Plow (halasana) for 10 breaths.

10. Fish Pose (matseyasana) for 10 breaths.Childs Pose for 5 breaths.Headstand (sirsasana) for 20 breaths.Take Childs Pose for 10 breaths.Savasana for 7-10 minutes.

Meditate for at least 5 minutes every day. As the great Sri K Pattabhi Jois said, “Practice and all is coming.” Rachel Hiltsley teaches Jivamukti yoga classes at the Downtown Minneapolis studio Thursday nights and Sunday mornings.

NOOSE

TWIST

CHAIR TWIST SIDE CRANE

COBRA LOCUST BOW

BRIDGE

WHEEL

FOLD VASHISTASANA

SHOULDERSTAND

PLOW

FISH

HEADSTAND

CRANESQUAT TWIST


CAT & COW. Reaching into the spine and nourishing it with breath and movement, move through cat and cow with mindfulness and ease. Consider inviting in side to side movement at any time.

FROG POSE. Liver meridian. Opening the fascia through the groins and adductors. 5 minutes.

CROCODILE BREATH. While lying on your belly, forehead supported by forearms, breathe into your back body allowing your low back to rise and fall with breath. Back body breathing nourishes the organs, boosts immunity, and calms the nervous system. 1 minute.

SLEEPING SWAN. Gallbladder meridian. Opening the fascia of the IT bands and glutes. 5 minutes each side. (Like pigeon but relax. Feel free to let the hips shift more to the right or left.

PENTACLE. Lying on your back with arms and legs wide, take this moment to feel and allow the chi to move through your body. 1 minute.

FULL SADDLE or HALF SADDLE. Stomach meridian. Opening the fascia through the quadriceps and hipflexors. Massage of the knee and ankle joints and healthy compression of the sacrum. 5 minutes for full. 2 minutes for half each side. (Cont. p.38)

Michelle: Replenishing from the Inside OutIn a chaotic and hectic world filled with stimulus from fast-paced technology, back to back responsibilities, and overloaded schedules, quality alone time where one can truly decompress, is difficult. Our bodies and minds yearn for time to replenish and restore and yet the continual daily stress we live in forces us to make backward choices moving us towards more stimuli, rather than spaciousness and stillness. We escape our stress and responsibilities with running marathons, drinking cappuccino lattes, watching television, grabbing quick and over saturated meals, jumping into hot yoga, and attending sporting events. These choices do not allow for enough openness, quiet, and reflectivity in life.

Easy now! No one is asking you to give up hot yoga or even your cappuccino latte, but instead to deeply consider balance in your life. The Taoist concept of Yin and Yang is finding the balance in life. A balance of stillness and movement, yield and strive. Too much of one cancels out the other creating disharmony in our bodies, our hearts, and our minds. Our current Western way of life includes a tremendous amount of strive, push, force, movement, and control. We are in need of replenishing, yielding, quieting and stilling our hearts and minds. A Yin Yoga practice and meditation is one way to invite in a balance to your life. It allows you space. Space?! What the heck do you do with space? Nothing. And when you do nothing, you fall into yourself and unfold gracefully. The Tao reminds us: It’s in this space where you do nothing and yet everything gets done.

YIN YOGA PRACTICE Yin poses are held anywhere form 2-20 minutes and are held in a relaxed state allowing for the stretch and emphasis to be placed in the bones, joints, and fascia of the body (yin tissues) rather than the muscles and circulatory system (yang tissues). A yin practice works with moving and balancing the chi in the body and focuses on the health of the chi pathways, meridian lines.

MEDITATION. Start out with five minutes of sitting in either a cross-legged position or Seiza (kneeling position). Sitting quietly, all you have to do is simply observe. With eyes closes and or soft downward gaze, start to observe your breath, observe its journey in and out of your body. Take a few moments to be with the breath just as it is, there is no need to control it or change it. Begin to take your awareness to the space you are sitting in. Notice sounds, feel the space with your perception, acknowledge if it feels quiet, calm, energetic, cool, warm, etc. Take that same awareness to your outer body feeling your outline, your form, your skin from head to toe in any order you like. Without judgment or opinion, notice what is present on the surface of your body, what sensations are there. Continue your non-judgmental observing process as you take this journey layer by layer inward. Allow yourself to feel and sense your muscles, then your bones, your joints, your organs, and eventually the space in your body. Take your time in each place observing sensation or lack of sensation. Let yourself finally arrive to a place inside of you that feels like your center. As you connect to your center, invite your breath to begin to move in and out of your center. Take your time here feeling the deep stillness, calm, and nurturing aspects of your center point. When you are ready open your eyes.

FROG POSE

CROCODILE

SL. SWAN

PENTACLE


Monkey Mind Foodie Focus

Detoxify Replenish

Sometimes people detox thinking it’s a special kind of

diet, and that’s ok. You will not find the radical changes

that can occur with huge lifestyle changes required of a

true detox, but you can still receive some of the benefits

of detoxing through simplifying your eating habits.

For true detox, you must first have the desire, like Parvati,

to find your true love and then the discipline to sit with

yourself, no matter how painful it can sometimes get!

(Who is Parvati? See page 33.)

In the United States we are used to having whatever we

want within reason, including an extremely diverse diet.

While detoxing, it is recommended to go on an very

limited diet, variety wise, to observe your relationship

with what you eat. As you prepare the food, be grateful

and think about the hands that held the seeds to grow

your cabbage. Think about the people who placed your

lentils on the shelves at the grocery store. Think about

the people who worked in the oil fields to ship your

quinoa to you.

Begin practicing radical gratitude, and start with the food

that will become you:

(Continued on next page.)

When we consider replenishing our body, heart and spirit

we cannot leave out the nourishing activity of eating. What

if you were told the Buddha was coming to dinner this

evening? What would you serve? Would you order pizza?

Dig through the freezer and find a LeanCuisine? Or would

you find the most amazing ingredients you could find,

prepare them lovingly, cook them with love and gratitude

and serve them in the most beautiful display on your best

china?

Well guess what? The Buddha comes to dinner every day my

friend! You ARE Buddha! And you deserve to be nourished

lovingly, beautifully, and with the quality that nature has so

wondrously provided us humans....every day you deserve

this, every meal!

Much effort goes into cooking and preparing dinners, and

it seems that dinner is the most important meal of the day

for many people. I beg to differ. I believe that when you are

breaking a fast that the first meal you have after that fast is

the most important. Therefore, after a full and restful night

of sleep (and even after a not so restful night) the best thing

you can do for yourself is to replenish your body with a

nourishing breakfast so that you can embrace your day.

This recipe for morning soup does three things: 1) Breaks the mold that breakfast must look like breakfast

-- eggs, toast, cereal, etc. ((Continued on next page.)

with Rachel with Michelle


QUINOA & LENTILS (serves 2)

1/3 cup lentils (I like black beluga, any will do)1/3 cup quinoa2 cups water½ of a softball-sized red cabbage ½ bunch kale¼ cup olive oil (or more to taste)1 tsp good sea salt (or more to taste)

Place lentils, quinoa and water in a saucepot and bring to a boil over high heat. Turn heat to low and cover. Cook approximately 20 minutes until water is mostly gone.

Chop red cabbage and kale. Add cabbage on top and cook covered for 5 minutes.

Add kale and salt on top for an additional 3-5 minutes until cabbage and kale are tender. Remove from heat and mix in (or drizzle with) olive oil.

Rachel Hiltsley is a certified Jivamukti Yoga Instructor living and teaching in Minneapolis.

Recipe to Detoxify... Recipe to Replenish...2) Take a little time to prepare ahead of time, therefore slows you down and allows you to reconnect to your food with gratitude.

3) Provides well-rounded nourishment with quality whole foods moving away from packaged products and common allergens.

JAPANESE FISH SOUP (serves 2)

1 whole fish, including head (about 3 lbs)

1 large onion, chopped

1 carrot, peeled and chopped

3 tablespoons of olive oil

1/2 cup of white wine or sake

1-2 inch of fresh ginger, peeled and chopped

3 quarts of filtered water

1 white daikon radish, peeled and grated

3/4 cup of enoki mushrooms (can be replaced with other

varieties)

1 bunch of green onions, finely chopped

Sea salt or fish sauce for seasoning

In a large, stainless steel pot, saute onions and chopped carrot in olive oil until soft. Add wine/sake and bring to a boil. Add fish, water and ginger. Bring to a boil and skim. Reduce heat, cover and simmer for several hours (6-7) or over night.

Remove fish and pour remaining stock through strainer into a clean pot. Remove flesh from fish and return to stock along with grated daikon and mushroom. Season generously with sea salt or fish sauce and simmer 10-12 minutes.

Serve with green onions for garnish or stir in before serving.

Michelle Pietrzak-Wegner is an E-RYT, an experienced and registered Yoga Instructor and a Certified Phoenix Rising Yoga Therapist registered with the International Association of Yoga Therapists. Her journey through yoga and yoga therapy has helped her cope with the traumas and imbalances of life including her own journey with cancer and the death of her brother in 1998. As a yoga teacher, and as a practitioner in yoga therapy, she has seen the beauty of self-acceptance and inner-awareness be the catalyst for change in her clients and students. Through a Taoist lens of Yin and Yang, Michelle works to create a non-judgmental, safe, and compassionate space for her clients to explore the treasures within them.

Health Ayurveda Through

Marcia Meredith RN, NP651-503-0471

[email protected]

• Certified Ayurvedic Practitioner • Health Consultations • Massage & Treatments • Cooking Classes in the Wise Earth Tradition


COUPON FOR NEW STUDENTS

$10 Offan Absolute

Beginner Class series [Regular price $50, discounted price $40]

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

other discounts.

COUPON FOR ALL STUDENTS

$5 Off a YCM Workshop

[Use towards any 2-hour or 3-hour workshop, excludes Visiting Instructors]

Limit one per person. Does not apply to Visiting Instructor Workshops. Present in person or enter code

online: yogi212. Not available in conjunction with other discounts.

(Continued from page 35)

CATEPILLAR (FORWARD FOLD). Urinary bladder & kidney meridan. Opening the fascia in the hamstring and nourishing the fascia of the spine while counterposing saddle with a nutation of the sacrum. 5 minutes.

PENTACLE. Lying on your back again with arms and legs wide, take this moment to feel and allow the chi to move through your body. It will feel different this this time as opposed to the first time. 1 minute.

TWISTED ROOTS. Heart Lung Meridian. Nourishing the spine and internal organs. 3 minutes each side.

RESTORATIVE HEART OPENER. Used as svasana it is not a pose to be skipped. Consider using all the props that you need to really surrender. 5-10 minutes.

Michelle Pietrzak-Wegner is an E-RYT and a Certified Phoenix Rising Yoga Therapist. Michelle teaches Beginning Yoga and a combination Yin+Vinyasa class. ♦

HALF SADDLE

FULL SADDLE

TWISTED ROOTS

HEART OPENER

YOGA STUDYCO

RNER

PRACTICE ADJUSTING

Hey teacher trainees: You know what’s hard? Not comparing your students’ poses to one other in a packed room, when deciding what to adjust. While

beginner students may share the same obvious imbalances (and you may be able to notice with a quick glance across the room), it’s far trickier in a

class of intermediate yogis. Look at each individual one at a time to identify their unique imbalances.

Don’t be fooled by flexibility!

Discuss verbal or physical adjustment suggestions for each student in this photo on Facebook (find Yoga Center of Minneapolis and click the photo tab) or go to www.yogacentermpls.com/yoga_

study_student.asp. Share your ideas and read the suggestions of others.

CATEPILLAR

YOGA CENTER of Minneapolis:: MPLS Studio 612.436.4700

212 3rd Ave N #205 55401

[email protected]

:: SLP Studio 952.345.1953

4200 Minnetonka Blvd 55416

[email protected]

www.yogacentermpls.com

Want to advertise, mark a milestone, or honor someone special in the next publication?

Call us at 612.436.4700 and reach out to the yoga community. Purchase a black & white

or full color ad. From 1/16 of a page to a full page, prices are reasonable and help YCM run

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yoga center of minneapolis magazine summer 2011

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