MINDFULNESS YOGA AND MEDITATION (Extended Class) with Michelle

First Saturday of each month (begins Nov.1 2014 )

8:30-11:00 AM $20 per class (Class cards and unlimited passes can be used- will count for 2 classes)

This class is designed to offer a deep and integrated practice that encourages inward focus and compassionate self-awareness. The extra hour allows for a more complete practice incorporating both yin/yang styles of yoga, a deep relaxation and a 20-30 min. seated meditation. 

The essence of this practice is the cultivation of mindfulness- the capacity to meet life, moment to moment, with open-hearted presence. The postures are used as a vehicle for embodying core mindfulness principles, while developing an integrated body-mind practice that encourages awakening on every level of being….the physical, energetic, emotional, and interpersonal. Each class will include a centering, thorough warm-up sequence to prepare the muscles and joints for more active movement, a series of standing poses to increase heart rate, blood flow, and concentration, followed by a series of longer held yin style floor poses that allow for the deeper opening and releasing of the pelvis, hips and low back. Yin poses will be followed by a restorative inversion and a period of relaxation. Following relaxation will be seated, guided meditation in the Vipassana tradition. This class is designed for all levels and can be approached gently or more vigorously depending on your needs and intention. Modifications will be offered throughout the class to make the poses accessible to all. The use of vinyasa (flow) is optional to transition through the standing pose sequence to create a more vigorous practice. You will be encouraged to attend to your own needs and to honor your own appropriate edges. This class is not intended for beginners, given the styles of yoga practiced and the length of the class. 

(8-week Series) Check back for future dates. 
Pre-registration required. Cost $250 (Series is limited to 14 participants) 

Mindfulness means "Paying attention to something, in a particular way, on purpose, in the present moment, non-judgmentally." (Kabat-Zinn, 2003) 

Mindfulness practice strengthens our ability to be in our lives with greater presence, skillfulness and ease. Through this practice we develop the capacity to regulate and improve our mental & emotional states, and learn how to recognize and free ourselves from the habits and behaviors that create stress and suffering. In learning how to discern between mind states, we cultivate greater stability of our own basic nature….our natural wakefulness. Research has shown that people with a formal mindfulness meditation practices report feeling less stressed, anxious, and depressed, and feel more joyful, hopeful and satisfied with life. 

During this 8-week course you will learn the teachings, principles and practices of mindfulness and how to apply it in your daily life. In an experiential way, you will engage in different mindfulness practices including: sitting meditation, walking meditation, mindful yoga, body scanning, group mindfulness exercise & dialogue, and small group process. We will also explore the latest advances in neuroscience and the encouraging research regarding neuroplasticity, as it applies to mindfulness practice. 

This series is open to adults 18 yrs. and older. No prior experience with yoga, meditation or mindfulness is necessary. Please be able to participate in the full 8 weeks to maintain group cohesion and continuity. 

Michelle has been studying, practicing and teaching mindfulness in both clinical and traditional settings for the past 10 years. She is currently training in Mindfulness Based Stress Reduction (MBSR) developed by John Kabat-Zinn at the University of Massachusetts Medical School, and is working toward certification as an MBSR Instructor.


Join Elizabeth to learn ways to ease neck, shoulder and back pain. Having experienced back pain herself, Elizabeth has continued to expand her knowledge by training with a variety of back experts in the fields of yoga and PT. In this class we will use relaxation techniques and strenghtening exercises and postures. Handouts will be given to continue the practice at home. 

5Rhythms® with Emmanuelle Rolland. Fridays 7:00-9:00 PM (Starting January 9th.; No class on March 6 or April 17); check www.5rhythms.com/teachers/Emmanuelle++Rolland for updates. Cost: $15 per class. 

Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms® is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in motion it will heal itself. Movement is both the medicine and the metaphor, reaching across all languages, cultures and age groups to transform suffering into art, art into awareness, and awareness to action. Wherever the 5Rhythms are practiced, a community is born to dance, to sweat, to change, to support, and to provide a safe space for each of us to shatter the ego's hold and awaken the unpredictable, fascinating, edge-walking, part of ourselves that yearns to be free. Creativity, Connection, Community.www.5rhythms.com Emmanuelle is a 5Rhythms® certified Teacher and as been practicing since the past 9 years.

iRest® YOGA NIDRA with Emmanuelle Rolland. Tuesdays 4:30 - 5:30 PM. 6 week series, Jan 6-Feb 10, 2015, $80. Regular weekly classes start Feb 17, regular class rates. 

Based on the ancient teaching of meditation, iRest is an evidence-based transformative practice that leads to psychological, physical, and spiritual healing and wellbeing. It is done laying comfortably on a mat with eyes closed or open and props to support the body to feel comfortable. iRest provides tools to help to relax deeply, release stress, increase resiliency and provide you with the greater mastery and control of your life.

YogaFitnessRx. Tuesdays & Thursdays 11-12. Sue

A wonderful combination a basic yoga poses with strength movements in a calm setting. We will be addressing mind, body and breath while functionally working through each muscle group, paying close attention to core strength throughout.

PERSONAL YOGA INSTRUCTION. Individual support and instruction allows you to learn at your own pace while developing a deep and meaningful practice that specifically addresses and honors your own needs. Personal instruction is ideal for those new to yoga and those wishing to deepen their existing practice. Sessions are 90 mins. and cost $65 for 1-2 people. We also offer private groups instruction for $85 (3-6 people) and $105 (7-10 people).

FREE GROUP MEDITATION is held every Friday at Noon.  Open to all, no prior meditation experience necessary. We alternate weeks practicing Mindfulness of Breathing (Anapanasati) and Metta Bhavana (Cultivation of Loving-Kindness). These are led meditations lasting 30 mins. Together they help develop relaxed awareness, clarity and compassion.

Prenatal Yoga with Suzy Legare (schedule and fees TBD)

Prenatal Yoga is an active and restorative class that prepares your body and mind for birth and motherhood.  You will connect, breathe, move, restore and inspire deep awareness and connection with your pregnant body.  Most of all you will connect with other mothers during this milestone in your life when mind/body connection is of the utmost importance.