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Fall 2012


How Much Is Enough by Amir

When I was in college, I had very little money. I shared a run-down townhouse with two friends, my diet consisted of frozen pizzas and noodles, and I drove a car that broke down daily. It was one of the happiest periods of my life. In the years since graduation, I launched a career and earned a comfortable salary. My car and my home are much nicer now; I can buy nice furniture, make dinner reservations, travel. But this isn’t what makes me happy, and it wouldn’t have done so back when I had so little. How much is enough? When someone asked this question of Andrew Carnegie, a man who had amassed an immense fortune in steel, his reply was, “just a little more.” The problem is that we’re then never satisfied. We often want more than we currently have – more money, a bigger house, nicer cars, more success, more Facebook friends. Consumer culture has re-wired our brains with the “more” instinct.   What’s the best way to determine how much is enough? Is it the bare necessities for survival – food, water, and shelter? Can we add to the list the things that allow simple enjoyment? It’s one thing to have the basic amount of food to live, and for some people in real need, that would be a huge source of happiness. But it’s another thing to be able to periodically enjoy those fun foods that we savor and share with friends. The trick is to be watchful for crossing the line into eating excessively and gorging ourselves – this is certainly beyond “enough.” When looking for insight into what’s necessary beyond the basics, it’s helpful to explore the things that support happiness and bring joy – community, friendship, physical activity, artistic inspiration – and then consider what is needed to thrive in these areas. I love to play ice hockey, so for me, having high quality ice skates is important, but I don’t need a dozen pairs. If you love music or reading, an iPod or Kindle may be appropriate, but if these are simply added to the pile of already-owned gadgets, then maybe they’re too much. We know too well that the things we own also own us, and if we take the time to think about what we really need, we may discover the amazing freedom that comes when we get out from under the burden of “too much.” The original yogis already knew this, long before anyone even imagined online shopping. The Yoga Sutras explicitly instruct us to practice contentment, which ultimately leads to gratitude. You just can’t buy that in a store.

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Photo by Christie Zepeda Photography


Voices from the Path: By Ellen Dayton

About three years ago, due mostly to osteoarthritis and rheumatoid arthritis, I walked with difficulty, couldn’t raise my left arm past my head, needed wrist supports just to be on my hands and knees, and could not put any weight on my heels while kneeling. Barbara Green, a good friend and Sun & Moon enthusiast, told me I should try the gentle yoga classes at the studio. Even though I had done some yoga before, I was hesitant because I’d been inactive, and my joints were stiff, weak and inflamed. In spite of my concerns, I gave it a try, in Pauline’s class on Friday afternoons. It was slow going in the beginning, but I was encouraged to meet other cheerful members of the class whose physical problems had been eased by yoga. I signed up for two classes a week and occasionally practiced yoga at home. Instructors would recommend props or specific exercises. For example, Pauline suggested that to regain some mobility in my shoulder, I hold a strap with two hands, and practice lifting it with one hand over my head and down my back. At first I couldn’t even lift the strap to the top of my head. Now I can easily take the strap all the way to the back of my waist. For my knees and my neck, I attended Amir’s Yoga Therapy workshops, where I got tips on safely increasing knee joint flexibility and learned ways to help strengthen my neck. At the end of each class and workshop, I would ask myself if I felt less pain, more pain, or the same amount. As time went on, the answer more and more often was “less pain.” I now attend two classes a week, either Level 1 or Level 2, and I know when I need props and what poses to avoid. By sticking with the program and progressing slowly, many poses I couldn’t do when I started, for example down dog, cobra, and even cactus, are no problem now. I also still sometimes practice yoga at home and do some aerobic exercise weekly. I feel much better. I can’t give all the credit to yoga, as I also have been going to a knee orthopedist for more than 20 years who doesn’t push surgery and approves of the yoga. I also recently found a rheumatologist who prescribes a low-dosage anti-inflammatory drug that works well for me. However, I know that without Sun & Moon I would not be feeling as good as I do. With Gratitude, Ellen

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Revolved Side Angle Pose – Parivrtta Parsvakonasana by Enid Kassner

Photo by Christie Zepeda Photography

It feels good for our bodies to get a friendly squeeze, which is why we often give each other hugs. So why shouldn’t our inner organs get the same treat? Many twisting yoga postures compress and release our innards to help keep them healthy. Revolved side angle pose squeezes the abdominal organs, while also lengthening and rotating the spine, opening the chest and shoulders, and strengthening the lower body. There are many options, so choose the variation that you can practice comfortably, with good alignment. Option 1 – Start in low lunge, placing the right knee directly above the right foot and sliding the left knee back along the floor as far as your body permits. You can position your hands on blocks or, if it’s comfortable, on the floor. Inhale, lengthen your spine, and wrap your left elbow around your right knee. You can make space for the twist by taking your right hand and pulling the skin of the belly toward the right. Then place your right hand on your lower back and take a full breath in the twist, using your exhalation to squeeze the belly and let the rotation travel up the entire length of the spine. Exhale, unwind, return to low lunge, and change legs. Option 2 (pictured above) – Bring your right foot forward for low lunge and place both hands on the front knee. Then, position the left elbow outside the right knee, with the fingers pointing up. Try to keep the hips low and the spine extended. As you exhale, bring the palms together, increasing the rotation of the spine through the upper body. You can turn your head and look to the right. Option 3 – If you’re fully comfortable in the previous version, you can experiment with lifting the back knee in the pose so that you twist from high lunge. Try to straighten the left knee completely, stretching back through the heel. Balance and strength can be challenging in this position. Option 4 – This variation begins in high lunge with the right knee forward and the left hand on the floor or a block. Slide the back of your right hand to your lower back. On your inhalation, lengthen the whole spine from the base all the way through the neck. Then, as you exhale, rotate the entire spine toward the front leg, feeling the chest open. If your upper body is sufficiently rotated, try extending the right arm straight up toward the ceiling. If that feels all right, you can reach the arm overhead, forming a long diagonal from your left heel to your right fingertips. Turn the palm to face down – just as you would do in the non-revolved version of side angle pose. 4

Whichever option you choose, think of it as giving your inner organs a hug. After practicing on both sides, spend a moment in bridge pose or savasana, breathing deeply into your belly.


Yoga for the 12 Steps – Enhance Your Life and Your Recovery Teacher Spotlight with Rixie Dennison The minute I walked into Sun & Moon Yoga Studio in 1997, it felt like home. It was the same feeling of belonging I had when I walked into my first 12 Step recovery meeting. In 1992, when I made a decision to stop self-destructing with alcohol and drugs and begin attending 12 Step recovery meetings every day, I found unconditional love among people living their lives without using substances to numb, healing one day at a time by sharing from their hearts their experience, strength and hope. By attending these meetings and working the 12 Steps, I began to “grow up,” heal relationships with friends, family, and myself.  There was also a deep desire to reconnect with my spiritual self – something I left behind with my first drink at 16 years old. Five years after I began working the 12 Steps, I discovered yoga at Sun & Moon, and the picture of recovery was then complete. Since physical health is not addressed in 12 Step programs, I discovered that yoga was the perfect partner on this path. Just like in my meetings, here at the studio I found a place filled with unconditional love and like-minded souls wanting to heal and evolve mindfully, emotionally, spiritually, AND physically.   Addiction to anything is a complete distraction from emotional and physical sensations. In my early days of recovery, I was dealing with a lot of emotional pain by sitting in chairs and talking about it. But it wasn’t until I lay down on a yoga mat and began to move my body that I felt entirely connected to my whole myself. I was astounded by the physical awareness that yoga brought to me, and it was precisely this awareness that would no longer tolerate self-abuse.  By the spring of 2009, I had been teaching yoga for ten years, and noticed that my recovery friends were not attending yoga classes.  The tools I’d gained through yoga that helped me manage stress, anxiety, fear, and emotions were too valuable not to share, so I created Yoga For the 12 Steps as a way to blend the wisdom and guidance of both traditions.  Each week we pair one step with one aspect of yoga practice, including the seven energy centers in the body (chakras), the three prongs of mindfulness and discernment (concentration, meditation, and absorption) and two approaches to spirit (prayer and service to others). By weaving yoga throughout these 12 Steps we connect the body, mind, and spirit, thereby addressing the whole person. An example is the work we do with the first step and how it relates to grounding and feeling safe. When we admit that “we are powerless over the effects of addiction,” we turn to the concept of “sangha,” or community, and find like-minded souls who gather to support each other. We practice a beautiful version of tree pose in a circle, where uplifted hands connect and support the swaying and deeply rooted trees, recognizing the support that’s available all around us. As we all know, modern life offers many forms of addiction – food, consumerism, cell phones, Facebook – and we’ve all got some version of a default place we go to numb out or disconnect. This class is for all of us. Class is not a12 Step meeting, but rather a safe place for anyone looking to enhance any aspect of life.  One long-time participant in the class describes her insights about mindfulness as “a form of honesty...both the 12 Steps and yoga really demand a presence and a willingness to look at what is real and true...for 90 minutes, I’m finally able to quiet my mind and leave the extraneous voices outside. This is how I check in to reality.” I invite you to join this community of like-hearted souls who are growing, changing, and enhancing their lives. All levels are welcomed and embraced. 

Photo courtesy Valerie Short

The first Yoga for the 12 Steps class for fall begins Tuesday 9/4 at 6:30 pm in Arlington with Lynne Dreyer, and Friday 9/7 at 7:00 pm in Fairfax with me.  My inbox and phone lines are always open; please reach out with any questions: rixie@mandalahealingarts.com  703-698-8511

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ARLINGTON STUDIO FALL 2012 (15 WEEKS)

DIRECTIONS TO ARLINGTON ARLINGTON STUDIO 3811 Lee Highway Arlington, VA 22207 From Rt. 66 heading East: Take Exit 72 (Spout Run/Lee Hwy) Turn left onto Lee Hwy. Continue on Lee Hwy until you reach the third light. Turn right onto N. Pollard. Park in lot on your right. The studio is on Lee Hwy on the right in a small strip of stores. From GW Parkway/Alexandria: Take the Spout Run Exit (left exit) off GW Parkway. Turn right onto Lee Hwy. Continue on Lee Hwy and at the fourth light turn right onto N. Pollard. Park in lot on your right. The studio is on Lee Hwy on the right in a small strip of stores.

First Class Free!

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

Arlington Fairfax City 703.525.YOGA (9642) www.sunandmoonstudio.com 6

TUES SEPT 4 - SUN DEC 23 (closed for Thanksgiving Tues 11/20 - Sun 11/25) Day/Time

Class

Instructor

MONDAY 10:00am-11:15am 10:15am-11:45am 12:00pm-1:15pm 12:15pm-1:30pm 4:00pm-5:15pm 4:00pm-4:45pm 4:30pm-6:00pm 5:00pm-6:00pm 5:30pm-6:30pm 6:15pm-7:45pm 6:15pm-7:45pm 6:45pm-7:45pm 8:00pm-9:30pm 8:00pm-9:15pm

Start Date

Fee

Studio

Level 1 Level 2 Gentle Meditation Level 1 Middle Schoolers (no class 10/8 or 11/12) Level 2/3 High Schoolers (no class 10/8 or 11/12) Mat Pilates 1 Level 3/4 Level 2 Mat Pilates 1/2 Vinyasa 1/2 Level 1

Judith Lyon Asya Haikin Asya Haikin Jackie Shaffer Karin Caffi Annie Moyer Jackie Shaffer Annie Moyer Danielle Ring Carol Stehl Amir Danielle Ring Michelle Provenzano Amir

10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep

$225 $225 $225 Donation $225 $169 $225 $169 $195 $225 $225 $195 $225 $225

A B A B B C A C B C A B B A

TUESDAY 6:30am-7:30am 10:00am-11:15am 10:15am-11:45am 11:30am-12:30pm 12:00pm-1:30pm 4:30pm-6:00pm 4:30pm-5:45pm 6:15pm-7:45pm 6:15pm-7:30pm 6:30pm-7:45pm 7:45pm-9:15pm 8:00pm-9:15pm 8:00pm-9:15pm

All Levels Level 1 Level 2 Feldenkrais Level 3 Level 2/3 Level 1 Level 2 Level 1 Yoga for the 12 Steps (no class 9/4 or 9/25) Level 2/3 Gentle Level 1

Michelle Provenzano Judith Lyon Annie Moyer Madeline Helbraun Annie Moyer Jackie Shaffer Tanja Szabo Jackie Shaffer Suzanne Morgan Lynne Dreyer Kristin Heinz Asya Haikin Heidi Panetta

4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 11-Sep 4-Sep 4-Sep 4-Sep

$195 $225 $225 $195 $225 $225 $225 $225 $225 $195 $225 $225 $225

A B A B A A B A B C B C A

WEDNESDAY 6:30am-7:30am 9:30am-11:00am 9:30am-11:00am 11:15am-12:30pm 11:30am-12:30pm 4:00pm-5:15pm 4:30pm-6:00pm 6:15pm-7:30pm 6:15pm-7:45pm 8:00pm-9:15pm 8:00pm-9:30pm

All Levels Level 2 Vinyasa All Levels Level 1 Moms & Babies Gentle Level 2/3 Level 1 Level 2 Level 1 Level 2

Charlotte Raich Jackie Shaffer Kristin Heinz Jackie Shaffer Jane Phelan Gere Riley Annie Moyer Jackie Shaffer Annie Moyer Ruth Ann Lowery Roger Panetta

5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep

$195 $225 $225 $225 $195 $225 $225 $225 $225 $225 $225

A A B A B B A B A A B

THURSDAY 6:30am-7:30am 9:30am-10:15am

All Levels Toddlers Together

Gayle Fleming Paula Levin-Alcorn

6-Sep 6-Sep

(16 mos. To 5 yrs w/caregiver)

$195 $195per child;

A A

20% sibling discount

10:30am-12:00pm 10:30am-11:45am 12:00pm-1:00pm 4:30pm-5:15pm 6:15pm-7:30pm 6:30pm-7:45pm 7:00pm-8:30pm 7:45pm-9:15pm

Level 2 Level 1 Vinyasa Lunch Kids (ages 5 to 11) Level 1 Prenatal Advanced Practice Level 2

Alex Levin Annie Moyer Karin Caffi Azure Lea Carol Stehl Maureen V./Beth E. Rotating Senior Faculty Suzanne Morgan

6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep

$225 $225 $195 $195 $225 $225 $225 $225

A B B A A C B A

FRIDAY 9:30am-10:45am 10:15am-11:45am 11:00am-12:30pm 11:45am-12:30pm 4:30pm-5:45pm 6:30pm-8:00pm

Level 1 Level 2 Level 3 Meditation Gentle All Levels

Jane Phelan Jackie Shaffer Judith Lyon Jackie Shaffer Pauline H./Faith H. Alfia Khaibullina

7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep

$225 $225 $225 Donation $225 $225

B A B A B B

SATURDAY 8:00am-9:00am 9:15am-10:15am 9:15am-10:30am 10:45am-12:15pm 10:45am-12:15pm 12:30pm-1:45pm

Mat Pilates 1/2 Mat Pilates 1 Level 1 Level 2 Vinyasa All Levels Prenatal

Nirinjan Devi Nirinjan Devi Amir Amir Kristin Heinz Pauline Howard

8-Sep 8-Sep 8-Sep 8-Sep 8-Sep 8-Sep

$195 $195 $225 $225 $225 $225

B B A A B B

SUNDAY 8:00am-9:00am 9:00am-10:30am 9:15am-10:45am 10:45am-12:00pm 11:00am-12:30pm 4:30pm-6:00pm 6:30pm-7:30pm

T’ai Chi All Levels Level 3 Level 1 Level 2 Vinyasa 2 Meditation

John Sherburne Enid Kassner Alex L./Jackie S. Enid Kassner Anne Jablonski Alfia Khaibullina Jane & Garrett Phelan

9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep

$195 $225 $225 $225 $225 $225 Donation

B A B A B B B


FAIRFAX STUDIO FALL 2012 (15 WEEKS) TUES SEPT 4 - SUN DEC 23 (closed for Thanksgiving Tues 11/20 - Sun 11/25) Day/Time

Class

Instructor

Start Date

Fee

Studio

9:30am-10:45am 10:15am-11:45am 11:00am-12:30pm 12:00pm-1:15pm 3:45pm-4:30pm 4:30pm-5:45pm 6:00pm-7:30pm 6:15pm-7:45pm 7:45pm-9:15pm 8:00pm-9:15pm

Level 1 All Levels Level 2 Gentle Kids (ages 5 to 11) Level 1/2 Level 3 Level 2 All Levels Level 1

Noralea Dalkin Carol Confino Deb Hertz Carol Confino Cynthia Maltenfort Carole Rodero Vicki Christian Dena Jensen Vicki Christian Deb Hertz

10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep 10-Sep

$225 $225 $225 $225 $195 $225 $225 $225 $225 $225

A B A B A B B A B A

TUESDAY 7:00am-8:00am 9:30am-10:45am 10:00am-11:30am 11:45am-1:15pm 4:30pm-6:00pm 6:00pm-7:15pm 6:15pm-7:45pm 7:30pm-8:45pm 8:00pm-9:15pm

All Levels Level 1 Level 2 Adaptive Yoga Level 2 Level 1 Level 2/3 All Levels Level 1

Cynthia Lim Raima Larter Annette Hyde Noralea Dalkin Rixie Dennison Terry Strayer Rixie Dennison Terry Strayer Susie Crate

4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep 4-Sep

$195 $225 $225 $225 $225 $225 $225 $225 $225

B A B B B A B A B

WEDNESDAY 6:00am-7:00am 9:00am-10:30am 9:30am-10:45am 10:45am-12:15pm 11:00am-12:00pm 4:30pm-5:45pm 6:00pm-7:30pm 6:00pm-7:30pm 7:45pm-8:45pm 8:00pm-9:15pm

All Levels Level 2 Level 1 All Levels Moms & Babies Gentle Level 2 Level 3 Mat Pilates 1/2 Level 1

Cynthia Maltenfort Cynthia Maltenfort Elaine McShulskis Anna Mikheeva Vicki Christian Cynthia Lim Carol Confino Pat Pao Stacy Oliver-Skaggs Carol Confino

5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep 5-Sep

$195 $225 $225 $225 $195 $225 $225 $225 $195 $225

B B A B A A A B A B

THURSDAY 7:00am-8:00am 9:30am-10:15am

All Levels Toddlers Together

Cynthia Lim Corinne/Mary-Beth

6-Sep 6-Sep

MONDAY

(16 mos. To 5 yrs w/caregiver)

$195 $195per child;

B A

20% sibling discount

10:15am-11:45am 10:45am-12:15pm 12:30pm-2:00pm 6:15pm-7:30pm 6:30pm-7:45pm 7:45pm-9:15pm

Level 2/3 All Levels Level 2 Level 1 Prenatal Level 2

Judith Lyon Carol Confino Vicki Christian Carole Rodero Melanie Mustone Frank Wooldridge

6-Sep 6-Sep 6-Sep 6-Sep 6-Sep 6-Sep

$225 $225 $225 $225 $225 $225

B A B A B B

FRIDAY 7:00am-8:00am 10:00am-11:30am 10:15am-11:45am 11:45am-1:15pm 12:00pm-1:15pm 5:30pm-6:45pm 7:00pm-8:30pm

All Levels All Levels Level 3 Adaptive Yoga Level 1 Restorative Yoga Yoga for the 12 Steps

Cynthia Lim Kelly Tynes Stacy Oliver-Skaggs Noralea Dalkin Deb Hertz Cindy Arnn Rixie Dennison

7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep 7-Sep

$195 $225 $225 $225 $225 $225 $225

B B A B A B B

SATURDAY 9:00am-10:30am 9:15am-10:30am 10:45am-12:15pm 10:45am-12:15pm

Level 3 Level 1 Level 2 Vinyasa

Annette Hyde Dena Jensen Rixie Dennison Annette Hyde

8-Sep 8-Sep 8-Sep 8-Sep

$225 $225 $225 $225

B A B A

SUNDAY 9:00am-10:00am 9:15am-10:30am 10:15am-11:45am 10:45am-12:15pm 1:00pm-2:00pm 4:30pm-5:30pm 5:00pm-6:15pm 5:45pm-7:15pm 7:00pm-8:00pm

Mat Pilates 1/2 Level 1 All Levels Level 2 Gentle Middle and High Schoolers Prenatal All Levels Meditation

Nirinjan Devi Carol Confino Michelle Provenzano Carol Confino Carol Confino Cynthia Maltenfort Vicki Christian Cynthia Maltenfort Jon Waterman

9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep 9-Sep

$195 $225 $225 $225 $195 $195 $225 $225 Donation

A B A B A A B A B

DIRECTIONS TO FAIRFAX FAIRFAX CITY STUDIO 9998 Main Street Fairfax, VA 22031 From Rt. 29/211: Take Rt. 236 East (Main Street). Pass downtown Fairfax City. We’re located on the left in Main Street Center. From I-495: Take Rt. 236 West (Little River Turnpike). Little River Turnpike turns into Main Street. We’re located on the right in Main Street Center. From Rt. 123: Take Rt. 236 East (Main Street). We’re located on the left in Main Street Center.

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

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

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Class Descriptions

Level 1: A basic introduction to yoga breathing, postures, and relaxation. Intended for beginners with no previous experience, or those looking for a gentle and basic ongoing practice. Level 2: Refines the basics and provides more detailed alignment instructions and breath work. Level 3*: Teaches more advanced standing and seated poses, pranayama, and begins integrating inversions, deeper backbends, and meditation techniques. Level 4*: Intensifies an already-strong asana practice by developing a deeper internal and energetic understanding of yoga. Inversions, arm balances, wheel and lotus poses are included, as well as advanced pranayama and meditation. Students are expected to have a home practice.  All Levels:  Includes the basics as well as options for deeper practice. These classes are appropriate for all but brand new beginners. Combination Classes (i.e. Level 1/2):  For those comfortable in the lower level, and interested in exploring the next. Adaptive Yoga: A slow-paced class which combines yogic breathing, deep relaxation, and gentle movement to restore strength, range of motion and vitality. The practice will be modified for individual needs. Feldenkrais: This combination of awareness and movement can reveal and alter behaviors responsible for chronic stress, tension, and pain; facilitate recovery from injury and improve creativity and skills. The focus is not on what you do but on how. Gentle Yoga:  Basic poses at a slow pace. Ideal for beginners and/or students with health concerns.

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

Kids: Play and work with poses to increase flexibility and strength, develop coordination and posture, and explore relaxation and stress reduction tools. Yoga stories and/or visualizations will be presented in each class. For elementary ages. Mat Pilates 1: This exercise system focuses on correct breathing, posture, and core strengthening. Mat Pilates 2: The progression in this class is faster than Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary. Meditation:  Learn to cultivate a deeply satisfying inner quiet and mindfulness. Includes short dharma talks and various meditation tools and practices. Open to beginners and advanced students alike. No registration necessary. Middle and High Schoolers: A playful yet disciplined practice of asana, pranayama, and relaxation, intended to help reduce stress and promote strength, selfesteem, focus, balance, and positive body images. Moms & Babies:  Bring along your baby, from infant to almost crawling, for this welcoming postnatal class that emphasizes how yoga can help you stay physically and emotionally strong and centered during baby’s first months. Prenatal Yoga: An all-levels course to support and empower expectant mothers. Learn ways to ease aches and pains, make the body comfortable during pregnancy, and use the breath to calm and steady the mind. T’ai Chi: An introduction to Yang-style T'ai chi —a martial art emphasizing breath, focus, and relaxation.  By practicing a sequence of slow, gentle, and flowing movements combined with mental concentration, the class will learn Cheng Man-Ch'ing's 37 posture form.

Toddlers Together: A fun romp for caregivers and toddlers. We will incorporate asana, stories, music, and creative movement to experience the joy and heartfelt wisdom of yoga with a child-like flow. 16 mos – 4 yrs, adult/child. Vinyasa 1**: A fast-paced, challenging practice that builds stamina and strength through a series of flowing poses. Students should be comfortable coming quickly into standing poses with good alignment and should be practicing at Level 2 or above. Appropriate for beginning Ashtanga-style and power yoga practitioners. Vinyasa 2**: Adds more advanced poses and challenging transitions to the fast, flowing pace of Vinyasa 1. Open to Level 3+ students or those comfortable with Vinyasa 1 and ready to expand. Appropriate for experienced Ashtangastyle and power yoga practitioners. Yoga for the 12 Steps: Traditional 12 Step programs offer a remedy for a wide range of dependencies, but they do not address the physical dimension. In this class we practice movement, breathing, and conscious relaxation to develop awareness of and balance between the physical, mental, emotional, and spiritual. Both yoga and 12 Step philosophies are woven to provide a framework for authentic living and personal growth. This is not a meeting. It’s a weekly space for anyone seeking a retreat from the challenges of life.

* Classes at Level 3 and above involve more difficult levels of practice; teachers may invite students to join a lower level class when appropriate. **Vinyasa classes are not recommended until a student has completed at least two quarters of Level 2.


Workshops, Programs, and Community Events September Sat

9/8

Sat - Sun 9/15 - 9/16 Sat

9/15

Fri - Sun 9/21 - 9/23

2:00 - 3:30 Ffx Variable

Ffx

1:30 - 3:30 Arl

Let Your Yoga Dance

Carole Rodero & Cynthia Maltenfort

In-Depth Weekend Immersion

Teacher Training Faculty

Restore With Amir

Amir

Variable

Arl

The Language of Yoga

Hosting Nicolai Bachman

Variable

Arl

Anatomy, Asana & Wisdom: From the Ground Up

Hosting Theresa Murphy

October Fri - Sun 10/5 - 10/7 Sat

10/13

1:30 - 4:30 Arl

Amir’s Yoga Therapy for Your Knees

Amir

Sat

10/20

1:30 - 3:00 Ffx

Dance Is Everywhere: A Rhythmic Flow for Gentle Yogis

Carole Rodero & Noralea Dalkin

Sat

10/27

1:30 - 4:30 Arl

Better Bones, Better Balance: Yoga for People Over 40

Beth Ebner & Toulousy-Michel

Sun

10/28

1:30 - 4:00 Ffx

Yoga for Your Feet

Rixie Dennison

November Fri

11/2

6:30 - 9:30 Arl

Energy Medicine & Meditation

Alex Levin & Jackie Shaffer

Sat

11/3

1:30 - 4:00 Arl

Amir’s Yoga Therapy for Your Hips

Amir

Subtle Power: Awakening the Upper Spine & Shoulders

Hosting Barbara Benagh

Fri - Sun 11/9 - 11/11 Variable

Ffx

Sat

11/17

2:00 - 4:00 Arl

Karma, Dharma & Letting Go: Everyday Wisdom from the Bhagavad Gita

Annie Moyer

Fri

11/30

6:30 - 8:30 Arl

Mindful Eating: How To Savor Every Bite

Jane & Garrett Phelan

2:00 - 4:00 Arl

The Presence of Feldenkrais: Adventures in Mindful Motion

Madeline Helbraun

In-Depth Weekend Immersion

Teacher Training Faculty

December Sun

12/2

Fri - Sun 12/7 - 12/9

Variable

Arl

For Good, For Families, For Dogs, and For Fun: Special Programs This Fall Family Yoga Sundays 9/30, 10/21, 11/18 and 12/2

Yoga for Your Dog: Compassionate Training & Healing w/Suzanne Morgan

Arlington: 4:00p - 5:00p, w/Azure Lea

Sat 9/22 in Arlington and Sat 12/1 in Fairfax 3:00p - 4:30p

Fairfax: 3:00p - 4:00p, w/Corinne Krill & Dena Jensen

Yoga for Good: Join us as we practice yoga, promote awareness, and raise funds for a variety of causes. All classes are for all levels of practice, to bring awareness and support to those in need.

Saturdays in Arlington and Fairfax, 9/15, 10/13, 11/17, and 12/8, 4:30p - 5:30p. Donations only! Let us know if you’d like to organize a Yoga for Good event for your good cause. Contact carol@sunandmoonstudio.com

Raise Your Voice: Kirtan for All Kirtan is the yoga of devotion. It’s a soulful, musical, chanting celebration of the divine. It’s fun, exhilarating, and opens the heart through voice and sound. Our Kirtans support Yoga for Good. Saturdays in Arlington, 9/15, 10/20, 11/17 and 12/15, 5:30p - 7:00p. Donations only! 9


General Information and Fees REGISTRATION INFORMATION Sun & Moon classes are offered weekly on a quarterly basis. We are a school of yoga with our classes structured to provide a wellrounded curriculum over an entire quarter. We recommend that students register for the full quarter, although we do allow students to attend with partial registration and/or on a drop-in basis. Please read all of our policy information before filling out the registration form on the following page. We accept beginners or new students at any time throughout the quarter as long as space is available in your class choice. If you are joining the quarter late, partial registration is available at a discount, provided that you sign up for six or more classes. Local students who have never been to Sun & Moon before, and are considering registering for classes, may take their first class free to determine if Sun & Moon is the right studio for them (ask our staff for terms and information). We accept Visa, Mastercard, Discover, checks, or cash. A $35 fee will be charged for checks returned to Sun & Moon. REGISTER EARLY Registration is on a first-come, first-served basis. You have the option to register online, or by mail, fax, or phone. Please note, we will contact you only if the class you have chosen is full. SINGLE CLASS/DROP-INS A “drop-in” class is one you are not registered for. The rate for the drop-in class is dependent on whether you are currently registered for the quarter. We offer our students who are registered in the current quarter the discounted registration rate for an additional drop-in class. Students who are not registered in the current quarter pay the full drop-in fee. Note that though we always welcome drop-ins, occasionally space will not be available in a fully-subscribed class. FEES 75- and 90-minute classes: $15/class for minimum of 6 per quarter $20/class to drop-in 45- and 60-minute classes: $13/class for minimum of 6 per quarter $15/class to drop-in

This lovely bloom that graced the cover of our summer issue was generously shared with us by Ruth Ann Lowery. Enjoy more of her work at nuancedviews.com

Work Exchange Volunteers

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

Much gratitude to this dedicated group of helpers who keep the studios running: Abhaya Schlesinger, Anna Gibbs, Azure Lea, Barb Lewis, Barbara Green, Belkis Hazera, Bharti Temkin, Bonnie Awosika, Carole Rodero, Chrissy Boylan, Christina Black, Claudette Ferron, Claudia Spita, Claudia Vandermade, Colleen Riley, Corie Brown, Cynthia Lim, Cynthia Maltenfort, Deb Hertz, Deb Martin, Debbi Pierce, Debbie Davidson, Debbie Kidd, Debi Wilson, Deborah Hrouda, Dee Hester, Diana Davidson, Fran Tancretti, Hailey Jones, Heather Hendy, Hilde Carney, Ilene Cranisky, Jacquelyn King, Jane Collins, Jean DasGupta, Jennifer Eubank, Jill Leininger, J.K. Klimek, Judy Greenblum, Karen Uhlir, Kathleen Stemplinski, Kathryn Dame, Katie Rose McConnel, Kelly Kaelin, Kimberly Mosser, Kristina Kunkel, Laura Motsch, Lauren Rafi, Lindsay Fox, Lisa Gunther, Lise Sajewski, Lynnette Le Mat, Mandy Shaver, Maria Schwab, Margaret Ayers, Margaret Byess, Marilee Muchow, Mary Blackwell, Megan Peritore, Melanie Mustone, Melissa Foor, Michelle Negrelli, Mona Neff, Nancy Otis, Olynda Dalesandro, Penny Peters, Prasanthi Kammula, Rebecca Gebhardt, Robert Kahn, Ronnie D’Errico, Sandra Kilburn, Sara Beckwith, Shobha Sahgal, Stephanie Crews, Susan Bennett, Susan Dyer, Theresa Drake, Tom Wanat, Vicki Florian, Victoria Kaus, Yasmine Rassam, Yumiko Almasov.

Volunteer at one of our studios in exchange for yoga classes. Shift availability varies. Please check with the studio where you’d like to volunteer. Call 703.525.9642.

Studio Staff Amir Tahami, Annie Moyer, Claudia Vandermade, Cynthia Maltenfort, Kris Healy, Lee Bory, Rebecca Gebhardt, Tali Auble, Vicki Christian 10


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

WORK EXCHANGE

GIFT CERTIFICATES

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

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

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

For online registration go to: www.sunandmoonstudio.com

Registration – Fall 2012 703-525-YOGA (9642) www.sunandmoonstudio.com One form per person please. If you’re already in our system, just your name, current email and/or street name are sufficient.

Name ___________________________________________________________________

Date _______/_______/_______

Address __________________________________________________________________________________________________ City _______________________________________________________ State ___________ Zip __________________________ Phone (day) __________________________________ (evening) ___________________________________ (cell) ___________________________________ Email _______________________________________________________________________________________________________________________________

SIGN HERE

By signing here, I declare myself to be responsible for my own health and safety while participating in class. I have read and understand the make-up and refund policy.

Class

Day

Time

_____________________________________________________

Teacher

Location

Cost

Arlington __ Fairfax __ Arlington __ Fairfax __

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

Visa

MC

Disc

# ______________________________________________________

Office Use: Reg. Book

Cash Reg.

CC Proc.

Circle: V/MC/Disc/CA/CK# ____________ Exp. Date ___ /____ CVC Code ______ Signature _____________________________________

PR________ GC#_________ GC$_________

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

SMYS credit_______ NAME____________ Date rec’d _________ Database by__________________________

11


Presorted Standard U.S. Postage

PAID

Washington, D.C. Permit #567

3811 Lee Highway Arlington, VA 22207 Enliven Your Body & Mind This Fall AMIR’S YOGA THERAPY WORKSHOPS For the Knees – Sat 10/13 For the Hips – Sat 11/3 BETTER BONES, BETTER BALANCE: YOGA FOR PEOPLE OVER 40 Sat 10/27 w/Beth Ebner & Carole Toulousy-Michel RIXIE’S YOGA FOR THE FEET Sat 10/28 AN EVENING OF ENERGY MEDICINE & MEDITATION Fri 11/2 w/Jackie Shaffer & Alex Levin KARMA, DHARMA & LETTING GO: EVERYDAY WISDOM FROM THE BHAGAVAD GITA Sat 11/17 w/Annie Moyer find us online at sunandmoonstudio.com

friend us at facebook.com/SunAndMoonYogaStudio

Sun & Moon In-Depth 2012-13 Advanced Studies and Teacher Training

We are thrilled to welcome this fall’s master teachers

NICOLAI BACHMAN 9/21 - 9/23 Sanskrit and the 8 Limbs of Yoga

THERESA MURPHY 10/5 - 10/7 Our In-Depth programs offer opportunities for privileged study with some of the nation’s premier master teachers, set the stage for lifelong study, and focus on the rich and deep traditions of classical yoga. Join our basic 200-Hour Foundations program, or extend your study to our 350-Hour Proficiency or our 500-Hour Fluency programs, starting fresh this September. If you’re ready to delve deeply into the art and science of teaching and living your yoga, contact Alex Levin, Director of Teacher Training, at alex@sunandmoonstudo.com

Prajna Yoga’s “From the Ground Up” Anatomy & Asana of the Lower Body

BARBARA BENAGH 11/9 - 11/11

Subtle Power: Awakening the Upper Spine & Shoulders


Sun & Moon Yoga Studio 2012 Fall Newsletter