Yoga for Awakening: Viniyoga all levels (Maggie Kessell)
Enlivening the body, breath and mind through postures, breathwork, and sometimes poetry.
Start your day gently and build up your energy, using breath-centered postures, focused intention and silent time to move inward. All levels are welcome. Come see what a difference this start makes for the rest of your day.
Wednesdays 9:00 – 10:00 a.m.
drop-in rate: $17
Package of 10 classes to be used in 12 weeks: $150
6 classes + 1 private for $170
Private Session (offered at 129 Bates Ave., St. Paul)
Initial Session (1.5 - 2 hours) $130
Subsequent Sessions: 1 hour $95: 1.25 hours $110: 1.5 hours $130
Package of 3 privates (3.5 hours) $270, Use within 6 months
Special discount for seniors and families-talk to Maggie
see the calendar
Yoga for the Whole Person: Viniyoga Level 3 (Maggie Kessell)
This class addresses body, breath, mind and heart through the use of postures, conscious breathwork, chanting and meditation.
For students with more experience and the desire to work with more complex Asana and Pranayama practices. This class blends the yoga elements of asana, pranayama, meditation and chanting to create an experience for all levels of our system: the musculo-skeletal, the physiological, the nervous system, as well as our thoughts and emotions. Postures can be modified to accommodate the level of physical abilities, but experience with asana and breath work is advised.
Mondays 5:30 – 7:00 p.m.
drop-in rate: $19
Package of 10 classes to be used in 12 weeks: $170
Special Package: Class pass is good for 12 weeks. 6 classes + 1 private for $190
Private Session; $95.00/hour
Special discount for seniors and families-talk to Maggie
see the calendar
Study and Chant the Yoga Sutras of Patanjali (Maggie Kessell)
Learn to chant by the ancient method of Listen and Repeat, focusing the mind and absorbing the Sutras. Followed by discussion relating the wisdom of the Sutras to our everyday life.
Wednesdays 6:00 – 7:15 p.m.
Classes held at 129 Bates Ave., St. Paul
8 week session $96
Drop-ins require permission of instructor
Yoga for Strong Bones: A Class for Women 50+ (Mary Salisbury)
Do you have a mother, grandmother, or sister who developed osteoporosis after they reached “a certain age?” Have you perhaps been told by a doctor that you’ve already experienced bone loss? YOGA FOR STRONG BONES is for women like you who are concerned about maintaining optimal bone & body health as they age. Even if you do not have family risk factors for osteoporosis, it is smart to take early steps to prevent this debilitating condition. In the United States due to sedentary lifestyles, the average American diet, and physically/emotionally stressful lives, women are being diagnosed with osteopenia or osteoporosis in epidemic numbers.
This class, which is taught in the viniyoga tradition, (please see a full description of viniyoga elsewhere on this website) will give you the tools to slow down, stop, or even reverse bone loss. Come learn sequences that will safely stimulate bone production, build muscle strength in vulnerable joints, and help you establish a stronger sense of balance. You will also learn how to incorporate free weights into your practice to further enhance its bone building potential, and you will hear about the newest (and growing!) research on osteoporosis and its treatment.
As a viniyoga class, Strong Bones will be designed according to the needs and limitations of the students in the class. No student will be expected to conform to a generic “one size fits all” yoga practice. Modifications will be encouraged wherever there is a need for a student to access a pose in a different way in order to fully experience the function or the purpose of a pose. Function is always considered more important in viniyoga than the perfection of an ideal form of a pose.
In this class students will also experience an emphasis on the breath… especially the coordination of breath with movement in and out of poses. In the Strong Bones class, we explore various simple, but practical breathing techniques (pranayama) that can be used to increase energy, to relax or lower energy, or to bring balance to the mind and body.
The viniyoga tradition understands yoga to be a discipline that nurtures the whole person…not just the body. So our classes also teach students how to begin to quiet and focus the mind, and to “lighten the loads” that are carried in the heart. This is an important aspect of the Strong Bones class because stress, which creates worry, physical tension, and emotional anxiety, also raises cortisol levels which in turn contribute to the silent but steady loss of bone over time. With this in mind, each class will end with a series of restorative, calming poses as well as time for personal reflection—all of which will give body, heart, and mind a chance to unwind, deeply relax, and renew.
Come join us and learn how to keep your bones strong!
Tuesdays 10:00 – 11:30 a.m.
drop-in rate: $14
10 classes, use in 3 months: $120 ($12/class) (10% discount for 65+)
20 classes, use in 6 months: $200 ($10/class) (10% discount for 65+)
see the calendar
Iyengar Yoga level 1 (Joy Laine)
This class focuses on a range of introductory postures and breathing techniques, allowing students with some prior experience to develop their current practice in Iyengar Yoga. This level 1 class will build from a foundation of basic standing poses to cover more complex standing poses, seated poses and forward extensions, simple backward extensions, twists and the shoulder balance cycle.
Students with no prior experience of Iyengar Yoga are welcome to join this class but should do so on the first Saturday of the month.
Iyengar Yoga, named after its founding teacher B.K.S. Iyengar, is a practical system that focuses on āsansa practice as a way of realizing the broader philosophical teachings of yoga in our lives. It is also a tradition that emphasizes individual instruction and correction in order to ensure a beneficial and sustainable practice for participants of different levels and physical abilities. Because Iyengar Yoga builds systematically from the simpler to the more complex poses, it is important to attend class at the level appropriate to one’s knowledge and experience.
Saturdays 11:15 - 12:45 p.m.
Drop In: $15.00 - 10 class pass: $130.00
see the calendar
Iyengar Yoga Level 2/3 (Joy Laine)
This class is intended for students who have a minimum of two years experience with the practice of Iyengar Yoga. Śirśāsana (head balance) will be taught along with more complex poses that develop from the poses taught in level I. In addition to learning new poses, poses from Level I will be explored in greater depth to foster a more nuanced understanding. Along with instruction in the āsanas, there will be an opportunity for more in depth study of the philosophical ideas that inform the practice of the asanas.
Saturdays 1:00 - 2:30 p.m.
Drop In: $15.00 - 10 class pass: $130.00
see the calendar
Level II: Viniyoga for a Vital Life (Beth Cleary)
Students in Level II will develop deeper yogic connections among breath, awareness and movement, through more challenging asanas and pranayama practices. Each class, as always, will respond to the needs of students on a long-term and daily basis. Emphasis on skeletal alignment, muscle actions and antagonisms, and organ support will encourage deeper levels of students' knowledge about their bodies and their yoga practice. Practices such as chanting and mantra will be used occasionally to intensify and enrich students' experience of yoga.
Saturdays 9:00 – 10:30 a.m.
10 classes, use in 12 weeks: $120 ($12/class)
10 classes, use in 6 months: $140 ($14/class)
drop-in rate: $14
Discounts for pre-paid packages:
10% discount for seniors (65+) 5% discount for 2 or more family members.
see the calendar
A special one hour class reaching out to those who work and live in and around the W. 7th Community. If you ever thought you would not fit into a "traditional" yoga class - this is the class for you. Everyone Welcome
Viniyoga is the yoga of adaptation. Through awareness of breath support, thoughtful instruction that takes the student's physical histories to heart, and a gentle-movement approach to postures, viniyoga offers a safe approach to beginning a yoga practice. The lead teachers, Jan and Beth, will offer take-home materials for students to practice on their own and continue to explore yoga history and philosophy. This class is also appropriate for any ongoing viniyoga students who missed some "basics." The teaching time is 5:30-6:30; the teachers will be available for an additional 15 minutes for questions about adaptation or concepts.
Thursdays, 5:30-6:30 class, 6:30-6:45 questions and consultations
Donation class: $12 suggested, but all donations welcome
Teachers: Beth Cleary and Jan Mandell, certified viniyoga teachers
Pre-Registration appreciated. With questions or to register, email either:
bethclearyawake@gmail.com
or janmandell@icloud.com
see the calendar
Kundalini Yoga as taught by Yogi Bhajan® combines meditation, mantra, physical exercises and breathing techniques; it is a Raj Yog, encompassing the eight limbs of yoga into a singular practice of excellence and ecstasy. “Kundalini” literally means “the curl of the lock of hair of the beloved.” Kundalini Yoga is also known as the Yoga of Awareness; its focus is on self-awareness and delivering an experience of your highest consciousness. The technology of Kundalini Yoga is a science of the mind and body, to elevate the spirit, which has no boundaries, no discrimination. Therefore it is for everyone, universal and nondenominational. The primary objective is to awaken the full potential of human awareness in each individual; that is, recognize our awareness, refine that awareness, and expand that awareness to our unlimited Self. Clear any inner duality, create the power to deeply listen, cultivate inner stillness, and prosper and deliver excellence in all that we do. In this tradition, meditation is not considered separate from asana or yoga; it is integral to the practice. The exercises in the kriya (set) bring the body and mind to a state where deep meditation is easily achieved. Our fundamental objective is to awaken the power of the individual to excel—to experience their Infinity and fulfill their personal destiny.
Sundays 10:00-11:30 am
10 classes for $130
Drop-in rate is $15 for one class
see the calendar
Aquarian Sadhana is a special practice in Kundalini Yoga and Meditation to boost self-discipline, gain physical and mental balance and to welcome the full potential and truth of our soul. We conduct this practice in the early morning hours when the world is still quiet and neutral, this is the space in which we can cultivate a conversation with our soul, our consciousness and our higher Self. This practice has numerous benefits from gaining deeper personal awareness and insight, to supporting your personal practice, to opening up to a group consciousness and building community. We begin Aquarian Sadhana by listening to and reciting the prayer JapJi Sahib, the Song of the Soul. This prayer and its sounds stimulate and balance the chakras, the mind and the spirit. We follow Japji with a set of Kundalini Yoga exercises and finally we chant seven mantras. This sequence of events gives us the awareness, fearlessness, compassion, kindness and the spirit to serve, teach and prosper no matter what happens within and around us.
Sundays 5:00 - 7:15 a.m.
see the calendar for dates
Donation Class
Some teachers at River Garden Yoga Studio have adopted the practice of Dana, the Pali word for the Practice of Generosity, as both a spiritual practice for the class community and a practical way to meet financial needs.
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Hath/Restorative Yoga - All Levels (Anne Dresen)
Enjoy a rejuvenating yoga class paired with restorative postures to gradually build strength and flexibility while also promoting deep rest, healing, and wellness. Downgrade tension and achieve physical release through four or five gentle poses in each class. These poses are softly held for a longer period of time with the use of props to allow you to breathe more deeply and relax more fully. Perfect for those people who feel overwhelmed and need to spend time learning how to slow down, as well as those new beginners who are concerned that yoga may be too physically challenging.
With Anne’s gentle guidance, you will learn to modify the poses to fit the needs of your own body, so you can enjoy your yoga practice to the fullest. This soothing practice creates a fine balance between effort and grace, strength and surrender. All levels welcome.
Wednesdays 5:30 - 6:45 pm
Single Class-$15.00
5-Class Pass-$70.00
10-Class Pass-$130.00
6-Class Pass + one hour private-$100.00
Passes are non-transferable and expire 3 months after date of purchase
see the calendar
Qigong is a meditative exercise that aligns the body with breath and movement, to strengthen and cultivate Qi in the internal organs. The movements are all very gentle and simple, but the effects are exceptionally profound and build the long term health of the body.
This Qigong 5 Element class brings new focus each week to another element / organ system and it's many associations within the body and mind. The exercises for each week will feature an element and movements to exercise the organ and meridians as well as Qigong movements for the emotional and spiritual aspects of each element.
There is no previous experience necessary.
These classes utilize Basic Qigong principals & incorporate Traditional Chinese Medical theory to advance ones understanding of the body & healing on many levels.
This 5 Element Qigong series is full of fascinating & useful information as well as meditative & playful ways to exercise your body & unleash your elements.
With the practice of Qigong movement, Meditation and Tai Chi, you can nourish & cleanse the organs of the body. As well as align yourself with your purpose, & embody it!
Sundays 11 - 12 pm
5 Element Qigong is a donation based class. All donations go to supporting these ongoing classes.
Previous experience is not required.
Contact Andrea; 651-230-1629 www.phoenixhealinghands.com
see the calendar
Known also as Tao Yin uses movements that are Hatha yoga-like in nature and originate from ancient China and Tibet. Tao Yin incorporates breath with movement to collect Qi in key parts of the body. Tao Yin uses twisting and stretching to push out the bodys toxins, improve bone health by twisting tendons, core strength, and over all increase circulation and vitality to the meridians and organs.
Sundays 10 - 11 am (lower studio)
Yin Yoga is a donation based class. All donations go to supporting these ongoing classes.
Previous experience is not required.
Contact Andrea; 651-230-1629 www.phoenixhealinghands.com
see the calendar
Tai Chi and Qigong Vitality Practices (Andrea Sullivan)
Tai chi uses meditative movements to restore health, improve balance, strengthen tendons and bones, relax the body and calm the mind.
Each movement includes mindfulness, breath work and healing gestures that stimulate the energy centers and channels of the body.
When there is conscious awareness of the Qi moving in the body one becomes more observant and thoughtful in daily life. One Chinese character illustrates the relationship between the mind and body called “Xin” which translates as heart mind. Meaning the sincerity and clarity of mind one brings into there practice knits the body “heart” and mind to work as one.
Each movement repeated separately has a healing quality and can restore the strength of the internal organs, physically strengthen the body and train the peaceful mind with continued practice. The yang style 24 posture form is one of the most widely practiced forms in the world and as a result has many additional learning resources to deepen your practice outside of class.
Previous experience is not necessary to learn the movements and notice immediate benefits.
Tuesdays 6 - 7 pm
By donation ($10.00 suggested but no one turned away due to lack of funds).
Contact Andrea; 651-230-1629 www.phoenixhealinghands.com
see the calendar
Yoga means 'union', the union of breath and movement, the union of spirit, emotions, body and heartmind. Paula is excited about the union of many sacred practices gathered over a lifetime, can see what they share in their essence, and how when brought together, they expand us exponentially. Look for this synthesis in her Hatha (“SunMoon”) Yoga classes.
This class is for all levels.
Mats, blankets provided, or bring your own.
Dress in comfortable clothes that are easy to move in.
Tuesday 8:30 - 9:30 a.m. Donation class ($1-15)
(612)703-4785 - dancingeagle@comcast.net
see the calendar for current dates
Kundalini Yoga (Joyce Paxton, Wes Cutter, Diane Harder)
Kundalini yoga is for everyone who wants the skills to cope successfully with the challenges of living in this day and age. The practice of Kundalini yoga balances the glandular system, strengthens the nervous system and enables us to harness the energy of the mind and the emotions, so we can be in control of ourselves, rather than being controlled by our thoughts and feelings. Classes includes physical postures and movements, breath work, meditation, relaxation and chanting and is largely practiced with the eyes closed.
These classes present Kundalini yoga as taught by Yogi Bhajan. Each class will include a warm-up, a kriya (set of exercises), relaxation and meditation. Exercises can be modified for varying fitness levels and no previous experience required. To help with your comfort during meditation and with some postures please bring a mat, blanket and/or pillow.
In the spirit of collaboration, teaching responsibilities for this Wednesday class are shared by three IKYTA certified teachers Joyce Paxton, Diane and Wes Cutter.
Wes Cutter (Amarbir) has studied spiritual disciplines and a variety of yoga off and on since the late 60’s. He started practicing Kundalini yoga in 2005 and completed the KRI level-one teacher training in March of 2008. Currently he teaches yoga for patients and staff at Regents Hospital and the St. Paul YWCA. Wes has a wide variety of interest, tap dancing, bonsai trees and cooking, his careers are also varied from international business, engineering new inventions and patient research. Wes is a nationally certified clock and watch maker and runs his own business, Cutter Edge.
Diane Harder (Sahej Gyan) took her first Kundalini Yoga class in 2004. She started with one class a week, then two, then three… Eventually, she took Teacher Training and was certified as a Kundalini Yoga teacher in 2010. She also has experience with Iyengar Yoga, Tai Chi, and Body Mind Centering. Diane is an artist, a Reiki Master, and a retired health economist.
Wednesday 7:00 - 8:15 p.m.
Single Class-$15.00
5-Class Pass-$70.00
10-Class Pass-$130.00
Class Passes good for 4 months.
see the calendar
Kundalini Yoga the Yoga of Awareness (Nirmal Lumpkin
Kundalini yoga classes typically include held postures, energetic movement exercises, mantra (chanting), pranayam (breath work), meditation and relaxation. These classes can bring a greater sense of well being, energize, heal the body, bring stress relief, help to maintain healthy weight and improve flexibility. Kundalini Yoga is much more than just a system of physical exercise it is also a dynamic, powerful, tool for expanding awareness. Classes are designed to challenge each student at their own level and are do-able by everyone!
Saturday 9:00 - 10:30 a.m.
Saturday classes are Pay What You Can for drop-ins
10 class pass for $130 good for 6 months
see the calendar
Kirtan-Bhakti Yoga
Come join various Kirtan artists along with other guest musicians for call and response Kirtan & Meditation with live music to open your heart and sing the mind into bliss!
7:30 - 9 pm, first Fridays of the Month
Kirtan is an ancient practice of Bhakti Yoga that harnesses the power of devotion through music & mantra to unite consciousness and emotion in a creative prayer of love
A call and response style of Devotional singing and Chanting using Sanskrit mantras, Kirtan encourages deep meditative states and transcendent bliss.
There is no need for experience or a great voice to participate - just an open heart and a willingness to learn.
cost: donation
contact Andrea - All Welcome!
Gentle Yoga for Every Body! Real Yoga for Real People (with Anna Vazquez)
A welcoming environment for students of all shapes and sizes particularly those of us who may be plus size, aging, or have chronic conditions.
Anna’s blend of carefully guided foundational yoga postures, Open Focus™ exercises, breath work and soulful cello music are effective tools to manage the wear and tear of everyday life, as well as chronic conditions.
• Increase strength, balance, vitality & range of motion.
• Understand the postural alignment that enables healthy movement and breath.
• Learn how to us the 3 A's - Awareness, Acceptance, and Adjustment – as a healthy process for dealing with chronic conditions.
• Increase overall sense of well-being.
Tuesdays 5:30-7pm (upper studio)
Fridays 10:30-noon (upper studio)
Saturdays 11-12:30 (lower studio)
Class size limited to 8, pre-registration required.
Call or text Anna 651-487-5073, e-mail: annavazquezyoga@gmail.com
Drop-in rate: $15
Package of 10 classes (3 month exp.) $130
Package of 5 classes (2 month exp.) $70
Private Session; $60-80.00/hour
Anna honors an “open heart” policy to teaching. Students will not be turned away due to financial hardship.
Anna Vazquez, DMA, RYT
annavazquezyoga@gmail.com
call/text 651-487-5073
RiverGarden Calendar
Recovery Yoga helps people beat addiction and thrive in recovery by integrating the psychological, spiritual, and physical aspects of recovery and yoga into a group activity. Using breath and movement, in an informal, supportive, fun atmosphere, participants build resilience and learn how to find peace in the present moment.
Each class begins with a brief check-in sharing session. Then Suzula guides participants through a sequence of yoga postures that embodies the principles of recovery, to “work the 12 Steps” physically. We explore how yoga offers us the awareness and discipline to rediscover ourselves and reconnect mind, body, and spirit. Participants build resilience by learning how to regulate emotions and attention, tolerate discomfort, and practice non-attachment. Class ends with a brief check-out session to share any thoughts, discoveries, or feelings that emerged during practice.
You participate at your comfort level. No prior experience with yoga or recovery is required. We’re all in recovery from something, and class is open to everyone looking for that missing “peace.”
This class is open to everyone and is accessible to students at all levels of practice and stages of recovery.
Sunday, 5:30 - 7:00 p.m.
Pre-registration (recommended but not required): www.recoveryyogameetings.com
cost: $15
see the calendar
Mindfulness Based Stress Reduction (with Judith Lies)
These courses teach people how to integrate 2,600 year old Eastern practices into contemporary Western everyday life. Physical, emotional and spiritual suffering can be healed by integrating body and mind in the present moment without judgment or expectation. Each session involves learning and practicing: walking, eating, sitting and/or yoga meditation; didactic presentation; group discussion; and homework assignments.
see the workshop page for current pricing and dates
In this class, we will explore timeless techniques for meditation which have been handed down for centuries, yet are still very relevant and useful for modern life. Students can expect practical, personalized adaptation for their best experience. We will use tools described by the sage Patanjali in the Yoga Sutras—gentle asana to allow the body to release the stress of the day; accessible pranayama breathing techniques to bring the mind into a focused and clear state; plus soothing guided imagery and points of inquiry to create links with our inner knowing and innate healing response. Traditional chants for healing, strength, renewal, and peace may be used to support your meditation. All levels of experience are welcome and those new to meditation are encouraged.
Wednesdays 5:45 - 6:45 pm
drop-in: $14
5 classes for $60 (3 months)
10 classes for $110 (6 months)
Special package: 2 private + 2 group classes for $175 (2 months)
The package includes a 90-min assessment (and copy of your personalized practice) + 60-min follow-up + 2 group classes
If financial hardship is a concern, please talk with Anne.
Contact: Anne McDonough: 415-424-8798 anneyogini@gmail.com
see the calendar
Don’t wait for the next Ice Age to cool you down! Try Deep Restore – a meditative, and soul-centered approach designed to help you access your innate wisdom to balance and heal. In this class, several profound practices on their own – Yin Yoga, Restorative postures, Gentle somatic movements and Yoga Nidra - complement each other so that students learn to listen deeply to the unheard voice of their bodies, and to enter more fully into the present moment. Yoga Nidra is a thorough guided relaxation-meditation based in ancient Yogic teachings, that has recently received a lot of research attention and is thus backed by an extensive body of positive study outcomes as to the effectiveness of Yoga Nidra to alleviate many stress-related diseases as well as addictions, as the placement of a positive affirmation during a time when the subconscious is very receptive helps re-negotiate stuck mental patterns.
Sundays: 6:30 - 7:45 pm
Drop-in; $12.00, 10 Class pass: $100.00. (no one turned away due to lack of funds)
Unlimited monthly rate: Includes access to all of Yoga Matters classes (4 per week) and includes handouts, lesson plans, and personal guidance for the Hatha Yoga Study group classes: $125
Contact: Bianca Matter: 612-860-9642 nandinipeaceweaver@gmail.com
see the calendar
In Mindful Flow we utilize components of breath work, asana (physical postures), visualization and mantra along with techniques of self-observation. The idea behind this integrative approach is to not only stretch and strengthen our bodies but to evolve mentally, emotionally, physically and spiritually moving us toward a place of balance and healing. Physically, this class integrates Sun Salutations with static classical postures and encourages resting postures between movement so as to experience a place of calm abiding - the cradle of change, transformation and true healing.
Level 1-2 Friday mornings: 7:00 - 8:15 am.
Drop-in; $12.00, 10 Class pass: $100.00. (no one turned away due to lack of funds)
Unlimited monthly rate: Includes access to all of Yoga Matters classes (4 per week) and includes handouts, lesson plans, and personal guidance for the Hatha Yoga Study group classes: $125
You are encouraged to contact: Bianca Matter: 612-860-9642 nandinipeaceweaver@gmail.com
see the calendar
These classes foster progress in your physical path of Yoga (Hatha) and enhance your personal development by incorporating elements of the other main Yoga paths (Raja, Jnana, Bhakti, Kundalini, Karma). This self-practice is intended for continuing students of Yoga. While practicing alongside the teacher, students get to honor and experience their own pace. Detailed handouts will be provided at the beginning of each theme block -- the themes related to any of the mentioned Yoga paths above – so that students can familiarize themselves with the content before each practice.
*Please note that the class will not be led by the teacher-this is an opportunity to practice alongside the teacher at your own pace. There will be handouts and time for Q&A after each class and by email depending on what arises in each individual experience during the practice.
Mondays 7 - 8:30am
Pricing: $50.00 per month
Unlimited monthly rate: Includes access to all of Yoga Matters classes (4 per week) and includes handouts, lesson plans, and personal guidance for the Hatha Yoga Study group classes: $125
Contact: Bianca Matter: 612-860-9642 nandinipeaceweaver@gmail.com
see the calendar
Kundalini Yoga & Healing Gong Meditation (with Michele Anderson)
Kundalini Yoga as taught by Yogi Bhajan blends posture (asana), mudra, mantra, breath work (pranayama), and meditation to elevate the practicer to a higher consciousness and balanced energy system. It is practiced with the eyes closed, so as to invoke self reflection and deep inner awareness. All classes are geared for beginners and will end with a Healing Gong relaxation. The healing vibrations of the gong release us from our flood of thoughts, allowing a shift in our though patterns, as well as stimulating the glandular system to a higher level of functioning. All levels of experience welcome.
Tuesdays 7:15-8:30pm
10 classes for $130
Drop-in rate is $15 for one class
Contact: Michele Anderson: 651-331-8338 www.michele-yoga.com
see the calendar
Cultivating lovingkindness and the related qualities of compassion, appreciative joy, and equanimity enables us to embody Mahatma Gandhi’s challenge to “Be the change that you wish to see in the world.” Through ancient, gentle and gradual practices, we learn to let go of fear and ill-will and to open our hearts to ourselves and to others, known and unknown. Our time together will include instruction, guided meditation and discussion. (Garden Studio-lower level
Mondays, 6:00 - 7:00 pm
Cost: donation
Contact: Patrice Koelsch: pckoelsch@yahoo.com
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see the calendar
This class focuses on a range of introductory postures and breathing techniques, allowing students with some prior experience to develop their current practice in Iyengar Yoga. This level1 class will build from a foundation of basic standing poses to cover more complex standingposes, seated poses and forward extensions, simple backward extensions, twists and the shoulder balance cycle. Students with no prior experience of Iyengar Yoga are welcome to join this class but should do so on the first Wednesday of the month. Iyengar Yoga, named after its founding teacher B.K.S. Iyengar, is a practical system that focuses on āsansa practice as a way of realizing the broader philosophical teachings of yoga in our lives. It is also a tradition that emphasizes individual instruction and correction in order to ensure a beneficial and sustainable practice for participants of different levels and physical abilities. Because Iyengar Yoga builds systematically from the simpler to the more complex poses, it is important to attend class at the level appropriate to one’s knowledge and experience.
Wednesdays, 5:00 - 6:30 pm
Drop In: $15.00 - 10 class pass: $130.00
Contact: Michael Moore: michael@involutionpodcast.com
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see the calendar
Ashtanga Yoga-Half Primary Series (Kristen Mansch)
This 75 minute breath-centered practice creates internal heat to purify the body and calm the mind. The set sequence of postures, with continuous deep breathing, cleanse and align the body. Regular practice generates clarity, energy, and ease, and improves one’s health and well-being. Class is appropriate for those new and familiar, though it’s recommended new students email the teacher prior to beginning.
What is Ashtanga Yoga?
The Ashtanga practice is centered around the synchronization of breath and movement called vinyasa. Each breath literally leads each movement. If you’ve practiced a sun salutation, you’ve practiced Ashtanga Yoga. The Primary Series is a set sequence designed to cleanse the body and still the mind.
What can I expect?
A 75 minute class rooted in the basics of breath initiated movements (vinyasa). You will build strength, flexibility, and endurance in standing and seated postures. There will be breathwork, meditation, and rest to help calm the body and mind. Class is taught in a supportive way with hands on adjustments, attention to alignment, and appropriate modifications.
Saturdays 7 - 8:15 am
Pricing: $12 drop-in, 10 class pass: $100
Contact: Kristen Mansch: kmansch@gmail.com
kristenmansch.com,
see the calendar
A vigorous, breath-based practice consisting of a mix of mostly standing, but also a few seated and reclined poses and transitions. Over the hour, students will explore movement, stillness, strength, and surrender, often set to rhythmic music. By design, there will be a balanced approach to warming the whole body and cultivating mindfulness. Expect each class to be just a little different from the last one, sometimes with a slightly different anatomic focus or energetic target. Beginners and more experienced yoga practitioners are welcome.
Sundays 8:30-9:30 am
Cost: $10 drop in
Contact: arah.bahn@gmail.com
see the calendar
Kundalini Yoga and Meditation (with Elle Anna)
Kundalini Yoga as taught by Yogi Bhajan is often called the "yoga of awareness" -It is an ancient technology that integrates within each class a warmup, a set sequence of postures called a kriya, mudras (hand positions), pranayam (breathing techniques), mantra (repetition of sound), meditations and a healing gong relaxation that work on the mental, physical, and nervous systems of the body to cohesively achieve a state of (internal and external) equilibrium. With the application of this practice, one learns to unwind deeply rooted patterns of reactionary habits and sit comfortably in the seat of the soul's highest calling, awakening your innate excellence and potential.
Kundalini Yoga is open to everyone, it is universal and non-denominational. Your experience is unique to you, regardless of skill level. All are welcome and held in a safe supportive space.
Kundalini Yoga is the science to unite the finite with Infinity, and it's the art to experience Infinity in the finite. -Yogi Bhajan
Thursdays 7:15 - 8:30 pm
Cost: $10 drop in
Contact: elle anna/kavita dyalrebellecollective@gmail.com, or call 320-333-1299.
see the calendar
Yin yoga focuses on stretching and strengthening our 'yin' tissues: ligaments, joints, deep facial networks and bones. Postures are supported by props to allow the practitioner to customize the level of intensity they want to work with on any given day. Yin postures are held for a long time (anywhere from one to twenty minutes) and though yin yoga is relatively simple it is not necessarily easy. You will be encouraged to find your edge and explore comfort in the discomfort. Yin tissues gain health and strength through gentle pressure and long holds, and in this way yin yoga offers the space for meditation and inward connection to Self. Yin yoga is dark, passive and slow. Adopting a yin yoga practice will help balance internal energies and provide the opportunity to explore those inner 'yin' spaces that are sometimes forgotten in the overly dominant yang energy of modern life.
Tuesdays at 7:15 - 8:30 Lower studio (rear entrance)
Cost: $12 drop-in (nobody turned away for lack of funds)
Contact Kate: kate.cherne@gmail.com, or call 651-485-5832.
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Vinyasa Slow Flow - all levels (with Kate Cherne)
This vinyasa class is appropriate for all levels, combining the dynamic breath to movement of sun and moon salutations with the static longer holds found in a traditional hatha yoga practice. We will spend the first half of class building heat through breath and movement, stimulating blood flow and building muscle strength. Time spent holding postures will allow you to focus on deeper breathing, bandhas and build overall awareness of your inner and outer body. You will be supported and encouraged to find meditation in movement, stay focused on an intention and work to quiet your mind so as to move inwards. It is in this inner space that we can begin to unravel the literal and subtle knots in the mind, body and spirit.
Fridays 9 - 10:15am
Cost: $12 drop-in (nobody turned away for lack of funds)
Contact Kate: kate.cherne@gmail.com, or call 651-485-5832.
see the calendar
The new moon is a time of quiet, introspection and intention setting. We often think of the lunar cycle in relationship to the full moon because it has such an obviously powerful energy. The new moon is just as potent but in a yin, feminine kind of way. This New Moon Intention setting class will give you space and support to set your intention for the current lunar cycle. In this 75 minute practice, you will be guided and offered hatha based flow to guide energy (prana) towards your intention.
Mondays, March 4, April 1, May 6, June 3
Cost: $15.00 or pay what you can
Contact Kate: kate.cherne@gmail.com, or call 651-485-5832.
see the calendar
Join Channing in the sunlight of the upper studio for a daytime class of Kundalini Yoga as taught by Yogi Bhajan. Kundalini Yoga is known as the yoga of awareness. Through postures, meditation, breath work and mantra, this class will provide a vehicle to experience deeper connection with your inner wisdom and bring the fullness of the self into the present moment.
In Kundalini Yoga, the most important thing is your experience. It goes right to your heart. No words can replace your experience. -Yogi Bhajan
Tuesdays, 1:00-2:30 pm
Cost: $15.00 suggested donation ($10-15 sliding scaled to fit financial circumstances)
Contact: channing@channingmckinley.com and www.channingMckinley.com
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Kundalini Yoga as taught by Yogi Bhajan is a yoga practice for everyone. It combines physical exercises, breathing techniques, mantra, and meditation to give you an experience of your true self. The technology of Kundalini Yoga is a science of the mind and body used to elevate the human spirit, reach a higher level of awareness, experience oneness, relieve stress and anxiety, strengthen the nervous system, balance the body's energy, improve flexibility, and cultivate inner peace and stillness. We are infinite beings with unlimited potential and purpose. Kundalini Yoga awakens that power within you.
Mondays 7:30 - 8:45 pm
Cost: $10 drop in, Venmo and PayPal available
call/text 617-733-3657, or abbyeokeefe@gmail.com
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Hatha Yoga is a practice of balancing our sun/active (Ha) with moon/receptive (Tha) energies. This class will adjust in accordance with Ayurvedic understandings of seasonal and daylight fluctuations. You can expect various combinations of slow-flowing movement, steadily-held postural alignment, relaxation, breathwork, and mental concentration practices. Practitioners of all levels are welcome.
Wednesdays, 5:30 - 6:45 pm (begins April 24)
Sliding Fee $8 - 15.00 Drop ins welcome
bekeyoga@gmail.com, 651-757-8010
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Dana - the Pali word for the Practice of Generosity
Some teachers at River Garden Yoga Studio have adopted the practice of Dana as both a spiritual practice for the class community and a practical way to meet financial needs. Generosity invites us to explore the effects of giving and receiving freely. Each member of the class is asked to reflect both on the joy of receiving the gift of these teachings and this class and also on the joy of supporting the class, the teacher(s) and the community. Please give according to your ability.
Every person's situation will be different and may vary from week to week. Some people may want to leave a contribution after each visit while others may find it more appropriate to come up with a weekly, monthly, quarterly or yearly schedule. You may leave donations in the bowl in the entranceway of River Garden Yoga Studio or let your teacher know if you have time and skills that you would like to contribute.
Your donations go to rent of the space, including use of props and supplies, utilities, a livelihood for the teacher, guest teacher stipends, promotional materials and outreach into the community.
Please feel free to ask questions and give feedback. Dana is meant to be a source of joy and connection, and is an essential step in awakening the heart to freedom. This is a creative process and we expect that our understanding of generosity will deepen as we continue to practice and talk together.
Viniyoga
The word viniyoga comes from the Yoga Sutras. It refers to the importance of starting where you are and adapting your practice to your goals. Its roots are in the lineage of T. Krishnamacharya, (1888-1989), a revered teacher, yogi, and healing practitioner in India. Among the teachers who owe their beginnings to Krishnamacharya are B.K.S. Iygengar, Patabhi Jois, Indra Devi, and Krishnamacharya’s son T.K.V. Desikachar. Gary Kraftsow is the founder and director of the American Viniyoga Institute, a name given by Desikachar to Gary’s school in 1999. Gary was Desikachar’s student for 25 years. He lives in Oakland, CA and travels nationally teaching at conferences and workshops, in addition to conducting Teacher Trainings and Yoga Therapist trainings. Please see www.viniyoga.com for further information.
What can you expect in a viniyoga class?
Your practice will have a clear intention and will be carefully sequenced to move toward that intention. The intention will be more about function than form.
You will learn to pay close attention to your breathing and to move with the breath, so that breath and movement support each other.
Your teacher will check in with you at the beginning of class for any special needs you may have, and she will be attentive to each student and provide adaptations of poses when needed. She may touch you, with your permission, to bring awareness to an area, but she will not “adjust” you.
Your practice may include a breathing practice (pranayama) at the beginning or end. In some classes, meditation will follow the asana (postures) practice, and chanting in Sanskrit or English may also be included.
Over a period of time, you will learn a selection of poses, with adaptations, and learn how to use them for your own unique body and system. You will learn what kind of sequence and what kind of breathing can raise your energy, or can calm your nerves, or soothe an aching back. You will be encouraged to have a home practice, and your teacher can help you get started with that.
You can expect to have a teacher who is certified, who continues to study with her teacher or mentor, who has her own practice, who is observant of her students, and who is available to help you privately if you wish a private class.
So…whether you are coming to yoga to strengthen an area of the body, or become more flexible, or to reduce the level of stress in your life, to recover from an injury or illness, to learn to quiet the mind, to improve your relationships, or to deepen your spiritual roots, viniyoga can help you to develop a practice that will lead you to your goals. The tools of yoga are many: postures, breathing, various stages of meditation, chanting, the study of ancient wisdom texts, such as the Yoga Sutras, which give us guidance for our practice and our daily life, the use of ritual and gestures—all these can be used as appropriate depending on your goal.
Iyengar Yoga by Joy Laine
Iyengar Yoga derives its name from its architect B.K.S. Iyengar who has taught yoga for over seventy years, both in his native India and throughout the rest of the world. B.K.S. Iyengar has been referred to as the ‘Michelangelo of yoga’ and in 2004 was named by Time magazine as one of the world’s hundred most influential people. Under the sponsorship of the well-known violinist Yehudi Menuhin, Mr. Iyengar began teaching yoga in England over fifty years ago. Gradually his following outside of India grew and today his style is practiced by many thousands of students throughout the world –in Europe, Australia, Africa, and the United States, for example. Mr. Iyengar’s renown grew with the publication of his book Light on Yoga, published in 1966, and still considered to be the gold standard for all yoga books. Until fairly recently he traveled extensively teaching and giving workshops, visiting China for the first time in the last years of his life. Now, over ninety years old, he spends more time in Pune, India where he teaches at his purpose built institute. Mr. Iyengar passed away in Pune in August 2014 at the age of ninety-five, leaving behind him an enduring legacy of committed practitioners. His daughter, Geeta Iyengar and son, Prashant Iyengar are also world-renowned teachers in their own right.
Kundalini Yoga
Kundalini Yoga, the oldest of all yoga forms, is also called the Yoga of Awareness. Kundalini yoga classes typically include held postures, energetic movement exercises, mantra (chanting), pranayam (breath work), meditation and relaxation. By stimulating the nervous, immune and glandular systems and tapping into the mental and physical bodies Kundalini yoga works to bring a greater sense of well being, energize, heal the body, bring stress relief, help to maintain healthy weight and improve flexibility.
Kundalini Yoga, as taught by Yogi Bhajan, is a comprehensive technology to create an expanded consciousness, mental clarity and spiritual insight. It is much more than a system of physical exercise. It is a dynamic, powerful, tool for expanding awareness. Kundalini Yoga is typically referred to as the path of the ‘householder.’ This means it is a quick technology for spiritual and personal evolution that can still fit into a life that includes work, family and play. While Kundalini Yoga is a spiritual practice it does not require any particular dogma or creed. This technology can be used by those of any, or no, faith tradition to expand their relationship with themselves and with the Infinite.
Kundalini yoga was first taught openly in the West by Yogi Bhajan. He came to the United States in 1969 and saw that people were desperately in need of a technology to deal with the rapidly changing times and their own shifting consciousness. Yogi Bhajan taught tirelessly until his passing in 2004. Most of his lectures and classes were captured in video or notes and we teach kriyas (sets of exercises) exactly as he taught them. Kundalini Yoga classes have wide ranging themes, from healing the Liver to expanding our capacity to love ourselves. And wide ranging methods, some classes incorporate stillness, breath and silence and other classes include chanting, yelling, dancing and everything in between!
Classes are designed to challenge each student at their own level and are do-able by everyone. Generally classes are practiced with the eyes closed. This allows each student to experience the practice from an internal perspective and takes out the tendency to compare or compete with others in class. Each person in a Kundalini Yoga and Meditation class is able to tailor the experience to work for their body at that particular moment in time.
For more Information please see these resources:
Kundalini Research Institute
3HO - Happy Healthy Holy Organization
Hatha Yoga
The word hatha means willful or forceful. Hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body—especially the main channel, the spine—so that energy can flow freely.
Hatha is also translated as ha meaning "sun" and tha meaning "moon." This refers to the balance of masculine aspects—active, hot, sun—and feminine aspects—receptive, cool, moon—within all of us. Hatha yoga is a path toward creating balance and uniting opposites. In our physical bodies we develop a balance of strength and flexibility. We also learn to balance our effort and surrender in each pose.
Hatha yoga is a powerful tool for self-transformation. It asks us to bring our attention to our breath, which helps us to still the fluctuations of the mind and be more present in the unfolding of each moment.
Vinyasa Yoga
Derived from hatha yoga, Vinyasa yoga differs in some important ways from its predecessor. Vinyassa yoga is often faster paced, and the assanas (postures) are linked together in a series of movements that are synchronized with the breath. Much emphasis is placed on the breath and the transition in and out of the assanas.
The routine practice of vinyasa yoga can increase muscle strength, endurance and flexibility, and reduce levels of stress.
Vinyasa yoga offers much diversity. The pace can vary and there is no one particular sequence that instructors must follow. In fact, the name vinyasa is a Sanskrit word that translates as "variations within parameters." This flexibility allows the teacher to tailor the sequences to their own philosophy.
Ashtanga Yoga
Ashtanga is a breath-centered healing method of yoga. The word “Ashtanga” literally means “eight limbs” (ashta=eight, anga=limb). These eight limbs, or steps, are described in Patanjali's Yoga Sutras. One begins the eight-limbed path with asana, the physical postures of yoga. The heartbeat of the Ashtanga practice is the synchronization of breath and movement called vinyasa. Each breath literally leads each movement. Through conscious breathing (breath), purposeful movement (posture/bandha), and concentration (drishti), the practice gradually creates steadiness in body and mind.
What can you expect in an Ashtanga Yoga class?
All begin with the Primary Series called Yoga Chikitsa, which translates as yoga therapy. This fixed sequence of postures purifies and aligns the body. Primary Series classes are taught as either half or full. Each asana in the series prepares for the following. The more one becomes familiar with the set sequence, the more practice becomes a moving meditation.
What is Yoga?
The word yoga, from the Sanskrit word yuj means to yoke or bind and is often interpreted as "union" or a method of discipline. A male who practices yoga is called a yogi, a female practitioner, a yogini. The Indian sage Patanjali is believed to have collated the practice of yoga into the Yoga Sutra an estimated 2,000 years ago. The Sutra is a collection of 195 statements that serves as a philosophical guidebook for most of the yoga that is practiced today. It also outlines eight limbs of yoga: the yamas (restraints), niyamas (observances), asana (postures), pranayama (breathing), pratyahara (withdrawal of senses), dharana (concentration), dhyani meditation), and samadhi (absorption). As we explore these eight limbs, we begin by refining our behavior in the outer world, and then we focus inwardly until we reach samadhi (liberation, enlightenment). Today most people practicing yoga are engaged in the third limb, asana, which is a program of physical postures designed to purify the body and provide the physical strength and stamina required for long periods of meditation.
Patanjali
Eight Limbs of Yoga
