Maintaining the

Integrity of

the Practice



March 29 - June 3, 2017

Spring Term Schedule:

Wednesday 9:30am-11am (Yoga III)

Thursday 7:15pm-8:45 (Yoga III-IV)  8:45pm-9:45 (Meditation)

Saturday 10:45-12:15pm (Yoga II)

Yoga classes - $120 for 10 weeks

Meditation - $110 for 10 weeks

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This manual is supplementary to the class instruction and is not intended as a teaching manual. The personal supervision of a yoga instructor ensures that you are doing the postures correctly and s/he will provide you with a greater wealth of material than is provided in the manual.

Used correctly this manual will be an indispensable aid in your home practice.

1. Yoga is non-competitive. Work at your own pace and within the limitations of your body.

2. In order to progress and to experience the benefits of yoga, regular practice is necessary.

3. If you are taking medication be aware of the side effects (e.g. dizziness, masking the pain barrier, etc.) and work accordingly.

4. The stomach should be empty when practicing yoga. It takes about three hours for an average meal to pass from the stomach to the small intestines. A light snack may be taken 1 1/2 - 2 hours before class.

5. If you are under a doctors care please obtain her/his permission to attend class.

6. If you are under a doctor's care this information should be on your registration form. Please notify the instructor if any new problems arise.

7. Menstruation, pregnancy and menopause are natural functions of the body - not illnesses. Unless you have a tendency to miscarry or hemorrhage you can continue your practice with the following exceptions:
- If the flow is heavy during menstruation eliminate inverted postures from your practice.
- Breath retention and extreme backward bends are eliminated during pregnancy.
- As pregnancy progresses appropriate and necessary modifications will be given by the instructor.

8. A student with high blood pressure should eliminate breath retention, inverted postures and double leg lifts.

The other yoga postures have a regulating effect on the blood pressure. Savasana, Complete Yoga Breath and Bhaya Kumbhaka will all help to lower the blood pressure.

9. Students who are significantly overweight should avoid placing undue pressure on the neck. Inverted postures should be eliminated.

10. Students with heart disease must ask their doctor for specific recommendations regarding what they should and should not be doing.

11. Students with low blood pressure may experience dizziness in a headstand and a standing head to knee stretch. In such a case the headstand will be eliminated and the forward bend modified by the instructor.

12. Post-operative students, with permission from their doctor should start slowly and gently.

13. Do not bounce at the limit of your stretch. You can cause overstretching and possibly tearing of the muscles and ligaments. Instead, hold the stretch, relax and breathe deeply.

14. As a general rule, backward bends speed up the heart rate and breath. Forward bends slow the heart rate and breath while stretching tension out of the body.

15. A backward bend must always be followed by a forward stretch.

16. Twisting postures or warm-ups should be proceeded by backward and forward bends to prepare the spine and back.

17. Balancing poses improve concentration and strengthen the will power.

18. Each posture is preceded by deep breaths and the centering of attention.

19. Do not exercise any part of the body where there is inflammation.