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Oct-Dec 2012 Magazine

Yoga Center of Minneapolis

Celebrating 12 Years!

Class Schedules & Workshops

Karma Yoga How Twin Cities Yogis are Paying it Forward

Speaking with

Jason Crandell

Dharma Yoga

Unlock your body’s wisdom

Autumn Eats Your Fall Yoga Soundtrack

Yoga Study Corner, Upcoming Events...


On the cover This quarterly publication is assembled by the Yoga Center of Minneapolis staff and community.

Our studios are located on the west edge of downtown Minneapolis near the Twin’s Stadium (212 3rd Ave N. #205)

and between Lake Calhoun and Hwy 100 (4200 Minnetonka Blvd).

A special thanks to those who have contributed their talents to this publication. If you are interested in contributing ideas or articles, please email register@ yogacentermpls.com.

The best part of a yoga practice for any new practitioner is, of course, savasana (corpse pose). Ask someone who has been practicing a while, however, and the answer may surprise you: The best part of their yoga happens off the mat. As the lessons and compassion we find in our practice trickle in to our daily lives, we find ourselves wanting to be of service to others. This compassionate and selfless service is called Karma Yoga and is just as big a part of ‘living your yoga’ as is Ahimsa (nonharm) or Satya (honesty). This issue we shine a light on karma yoga efforts in the community led by yogis just like you. We encourage you to get involved and discover the joy of taking your yoga off your mat and in to the world.

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Oct-Dec 2012


TABLE OF

conTENTS YOUR YOGA JOURNEY

Getting Started

Class Passes & Free Class Opportunities...............................................3 Personal Yogi Consultation...............................................................3 4 Class Categories and Descriptions....................................................... 4 Class Level, Sweat Factor.................................................................

Entry Level Practices 5-6 Beginner Class Descriptions and Session Dates................................... Continuing

Practices View the Drop-in Class Schedule online at www.yogacentermpls.com 7-16 Workshops................................................................................... 17-19 Specialty Class Series......................................................................

Deepening

Your Journey

In Depth Trainings & Experiences 20-21 (Yoga for Transformation, Detox Week, The Artist’s Way)............... Visiting Instructors 22-24 (Jason Crandell, Gary Kraftsow, David Swenson & More)............... 25-26 230-Hour and 500-Hour Yoga Teacher Trainings.......................................

FEATURED ARTICLES

27-28 Jason Crandell Interview........................................................................................ 29-32 Karma Yoga: How Minneapolis Yogis Are Paying it Forward............................................... 33-34 Dharma Yoga - Unlock Your Body’s Wisdom.................................................................. 35-36 A Yogi’s Kitchen: Autumn Greens............................................................................. 37 Stories From the Mat: Warrior Rediscovered................................................................ 38 Yoga Study Corner and Coupons...............................................................................

Director’s Note Here at the Yoga Center Fall is our time of great excitement and the beginning of many great programs and classes. New teachers are arriving from all over the country: Jason Crandell, Gary Kraftsow and David Swenson, to name a few. New students from ABC to Teacher Training are making their way to our humble studio and discovering yoga and

its benefits. Each Fall I am filled with gratitude for the continual renewal and growth of the community, as the dedication of veteran students and the enthusiasm of new students find a home here at the Yoga Center. Happy 12th Birthday YCM!!! Thank you to everyone who has helped to provide and maintain such a special place. - Namaste, Jennifer Gray YCM Owner & Director

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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NEW STUDENT DEALS METRO AREA RESIDENTS new to the Yoga Center of Minneapolis have the option of purchasing a $25 One-Week Unlimited Drop-in Pass at their first class.

Yogi Rewards Did you know you can earn free class passes? Through the ‘Refer a Friend’ and the ‘Frequent Yogi Card’ programs you can earn free classes and vouchers to apply toward retail purchases. Visit the website under Class Info > Yogi Rewards for details on how to get started!

CLASS PASSES

Use at either Studio. Class passes expire 3 months from date of first use unless you are a member. Single Class: $17 4 Class Pass: $64 6 Class Pass: $96 12 Class Pass: $169 24 Class Pass: $299 36 Class Pass: $414 8 for 88!* Pass: 8 classes for $88 (*1-month expiration, membership not applicable)

YEARLY MEMBERSHIP: $50 + tax All pass expiration dates will be waived for ONE YEAR from the membership start date. Receive 10% discount on all retail plus access to studio space for personal practice when available. See web for full list of benefits!

Student/Senior Single: $13 Student/Senior: 6 Class Pass $69 (Seniors=65+ / Student= a college/trade school student with current ID paying for own classes.)

Personal Yogi Consultations

Helping you define your personal wellness needs, goals, and options Meet with one of our teachers to create a program of wellness services that is right for you utilizing YCM classes, workshops, programs and Dharma Wellness services. Each student’s needs are unique and we wish to help you find the path to achieving your goals in a manner that feels good, is affordable, and fits into your schedule. Call to schedule a Personal Yogi Consultation at either studio location. If you prefer, you may consult by phone. We request a $25 deposit at the time of your consult, which will be applied toward your first class passes, workshops, or intensives. New to Yoga? For those of you who are just beginning, your first consultation will be spent determining your needs, goals, physical limitations, desires and experience to help place you in a class and/or recommend wellness services that are a best fit. Once you begin your classes or services, your Personal Yogi will follow up with you to answer any questions. Have Yoga Experience? Take advantage of a consultation to determine how to deepen or create a consistent practice, weave wellness services and in-depth workshops into your practice, and explore other yoga opportunities. Pregnant? YCM offers a variety of services and classes to help make this special time in your life meaningful, comfortable and help you to bring a calm state of mind to the birthing room. Your yogi consultant will help you design a program to support you in a yogic fashion during your pregnancy. We look forward to getting to know you! © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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

CLASS STYLES DECRYPTED

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

Vinyasa

Hatha

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

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

Ashtanga Dharma Jivamukti Slow Flow Vinyasa

Aerial (Unnata) Yoga Big A#%! Yoga Hatha Flow Kundalini Mi-an Yin Yoga Restorative Twilight Yoga Yoga for Flexibility Yoga for Back Strength

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

Experience Level

Pregistration required for beginner sessions. Register online or call 612.436.4700. Level 1/2: For those who have some yoga experience and are still working on gaining flexibility and need help learning how to modify poses for their bodies. Level 2:

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

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

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

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Our weekly class schedule can be found at www.YogaCenterMpls.com.

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BEGINNING YOGA CLASSES

Call or check online for updated session dates. Register online or call 612.436.4700 If classes are not full, drop-ins may be allowed. Call the studio at 612.436.4700 to check availability.

Absolute Beginner Class (4-week series $50) The Absolute Beginner Class is for those new to yoga, and meets once each week for 4 weeks. This class will provide you with the tools to get started: yoga classes, fundamentals of yoga asana (poses), pranayama (breath work), and answers to your questions on the various forms of yoga or your personal practice. Whether you are coming to get in better physical condition or simply stop the chaos of your mind, there is a style of yoga that is right for you. Therefore, at the end of the four-week series, you will have the opportunity to consult with your instructor about your personal goals and choose the next yoga class(es) that will move you toward these goals. This series will likely skip holidays or holiday weekends. Please verify dates online or check with the studio. Mondays

7:30 - 8:45pm

SLP Studio

Tuesdays

7:30 - 8:45pm

MPLS Studio (10/2-10/23) (10/30-11/20) (11/27-12/18) Deirdre Murnane

Thursdays

5:00 - 6:00pm

MPLS Studio (10/4-10/25) (11/1-11/29) (12/6-12/27) Ann Christian

Thursdays

6:15 - 7:20pm

SLP Studio

Saturday

9:15 - 10:15am

MPLS Studio (10/6-11/3, skip 10/20) (12/1-12/29)

Jessica Dunne

Sundays

9:30 - 10:45am

SLP Studio

(10/7-10/28) (11/4-12/2) (12/9-12/30)

Theresa Hutch

Sundays

4:00 - 5:00pm

SLP Studio

(10/14-11/4) (11/11-12/9)

Tara C. Sherman

Beginning Hatha Yoga

(10/8-10/29) (11/5-11/26)

Jessica Dunne

(10/11-11/1) (11/8-12/6) (12/13-1/3)

Angie Viehman

(6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

This 6-week class is for all beginners and anyone wishing to deepen their foundational knowledge of Hatha Yoga. Each class will help you to develop a safe understanding of basic yoga postures, their benefits and help you build confidence to move to the next level. This series will likely skip holidays or holiday weekends. Please verify dates online or check with the studio. Mondays

6:15 - 7:30pm

MPLS Studio (10/8-11/12) (11/19-1/7)

Jennifer Davis

Thursdays

7:30 - 8:45pm

SLP Studio

Theresa Hutch

Beginning Big A#%! Yoga

(10/4-11/8) (11/15-12/27, skip 11/22)

(6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

This fun, challenging, and inspiring class is designed especially for bigger women and men who want to begin yoga but want to do it in a setting where everyone is similar in size and shape. Instructor and YCM owner Jennifer Gray (a Big A#%!™ graduate herself) and others will help all students find yoga poses that work for their current body type and create a beneficial yoga practice for all. In this class you will create a body mind connection, learn yoga poses that strengthen and tone, gain trust and find enjoyment in moving your body, and laugh and have fun!! Big A#%!™ yoga does not focus on losing weight and how you should look. This class strives to help you build self-trust and learn to reconnect and enjoy your body again. We call it Big A#%!™ Yoga so that everyone knows they are coming to a place where they can laugh and be comfortable with who they are. Any other name just wouldn’t be as fun! See web for more details and a note on physical limitations. This series will likely skip holidays or holiday weekends. Please verify dates online or check with the studio. Tuesdays

7:30 - 8:45pm

SLP Studio

(9/11-10/16)

Steph Narveson

Wednesdays

12:30 - 1:45pm

SLP Studio

(9/26-10/31) (11/7-12/12)

Steph Narveson

Saturdays

10:30 - 11:45am

MPLS Studio (9/8-10/13) (10/27-12/22)

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Celia McCoy

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Beginning Vinyasa Yoga

(6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

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

6:10 - 7:20pm

SLP Studio

Beginning Ashtanga Yoga

(10/8-11/12)

Thea Jensen

(6-week series $96 ~ *$90 if just completed 4-week Abs. Beg Class)

This six-week Beginning Ashtanga class is for anyone and everyone who is seeking to learn more about the fundamentals of the Ashtanga primary series. All levels are welcome to attend this workshop. If you love Vinyasa or are looking to learn more about how to safely practice in a more rigorous vinyasa style class - this six-week session is for you! In this workshop we will explore the great tradition of Ashtanga Yoga and how to put it into practice. New yoga students will learn how to attend any Ashtanga yoga or Vinyasa yoga class and work within their own limitations and potential. We’ll start with the core poses of Surya Namaskara then move on to the essential standing sequence. In later weeks we will address the seated sequence, proper breathing and pelvic awareness (bandhas), the history of ashtanga and philosophy. Tuesdays

9:00 - 10:15am

SLP Studio

(10/16-11/20)

Emily Bauernfeind

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

SLP STUDIO

4200 Minnetonka Blvd. St. Louis Park, MN 55416 Located between Hwy 100 and Lake Calhoun on Minnetonka Blvd. FREE PARKING in the lot behind the studio and on the street.

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

MPLS STUDIO

FREE PARKING on NON-TWINS GAME DAYS: M-F before 8am or after 4pm, and weekends. Colonial Warehouse Lot is located behind the building and accessed from Washington Ave. Street meters available ($.50/hr -$1.00/hr.)

Come prepared for class:

• •

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

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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• • • • •

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October Workshops

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

Yoga Nidra with Singing Bowls with Leah Golberstein Friday 10/5/2012

Location: St. Louis Park From: 5:00 pm - 5:45 pm

Quiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of semisleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of conscious sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17 or class pass

Date Night Partner Yoga Class with Holly Schramm Friday 10/5/2012

Location: MPLS From: 5:00 pm - 6:00 pm

Bring your sweetie in for a fun 1-hour class before you go out on the town. Join Holly for a laid-back class featuring partner yoga, some thai massage, and some fun yoga tricks to set you up for a great date night. Meets once a month. Cost: Use your class pass or purchase a $17 drop-in to reserve your spot.

Intro to Aerial Yoga with Becky Stella Friday 10/5/2012

Location: St. Louis Park From: 6:30 pm - 8:30 pm

Come hang out! Unnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a soft, fabric sling a few feet off the ground. With the help of gravity and the fabric, we create space in our bodies and explore poses without compression of the joints and spine. We will explore poses on and off the sling to find a more vibrant expression of each pose, at your own level of comfort. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost $40

Yoga for People with Desk Jobs with Theresa Hutch Saturday 10/6/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

If you spend most of your day sitting at a computer this is the workshop for you! We will work with ways to incorporate yoga at your desk, on your breaks as well as yoga when you get home at night. Both Pranayama (breath-work) and Asana (physical practice) will be addressed in this 2-hour workshop.You will leave with a few handouts that you can keep at your desk to remind you ways to practice yoga all day long! Cost: $40

Advanced Asana - Arm Balances with Moya Mathews Sunday 10/7/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Come and be playful as we work to break down the steps to move safely into a number of different arm balance yoga asanas. Learn to move step-by-step into and out of Bakasana (Crow Pose), Parsva Bakasana (Side Crow Pose), Astavakrasana (Eight-Angle Pose), Eka Pada Koundinyasana (“Fallen-Angel Pose”), Tittibasana (Fire-Fly Pose) and a bunch of other fun options! We will also explore the art of moving from one arm balance into another. Some yoga experience required. Cost: $40

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Yoga and ‘The Artist’s Way’ with Thea Jensen Time: 6-9pm

Location: MPLS Dates: Fri 10/12, Sun 11/11, Sun 12/9, Sun 1/6

In this workshop we will combine the art of yoga with ‘The Artists Way’, a book by Julia Cameron, that is intended to teach people to process and transform life through acts of creativity. See full description on p.20.

Yoga Nidra - Deep Relaxation with Kevin Kortan Saturday 10/13/2012

Location: MPLS From: 1:00 pm - 3:00 pm

“I finally found a practice that allows me to deeply relax and meditate.” - enthusiastic Yoga Nidra Practitioner Are you feeling tired or tense? Would you like to have more energy, be more relaxed? Would you like to improve your memory and concentration? Would you like to free yourself from emotional reactivity and negativity? Yoga Nidra induces deep relaxation throughout your entire body and mind and enables you to eliminate stress and resolve personal problems and trauma. It neutralizes anxiety, fear, anger, depression and insomnia. It teaches you how to enter deep meditation, and in its ultimate form,Yoga Nidra helps you unravel the mystery of life and answer the questions, “Who am I?” and “What is enlightenment?” Yoga Nidra is an ancient form of yogic meditation. Kevin teaches a modern adaptation of Yoga Nidra, also called iRest®, developed by his main Yoga Nidra teacher, Richard Miller.Yoga Nidra helps you break free of self-limiting patterns, emotions and beliefs so that you may live a contented life, free of conflict, anxiety and suffering. In its ultimate form, This practice offers tangible tools to profoundly relax and deeply rejuvenate; sleep well; improve your digestion, memory, and concentration; de-stress and neutralize anxiety, fear, anger, depression, and insomnia and more. The workshop begins with some gentle, mindful movements and segue into the practice of Yoga Nidra. Cost: $40

Amazing Abs with Jennifer Davis Saturday 10/13/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

Our abs are at the center of our being and represent the center of our power. As part of the 3rd chakra, they are associated with will power, confidence, energy and transformation. Strong abs help us to balance and support our backs. Learn to target your abs in fun new ways. We will work with nontraditional vinyasa and unexpected transitions to strengthen and awaken our abs. Cost: $40

Presence of Mind with Ted Roseen Saturday 10/13/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

See web for description! Cost: $40

Family Yoga with Angela Wethor Location: St. Louis Park Saturday 10/13/2012 From: 5:00 pm - 5:45 pm Yoga for kids is a time of building strength, imagination and concentration. For children of all stages of life, teaching them to calm and connect to their centers enhances contentment, emotional balance and love. From silly, wild dances, deep breathing, drumming, crafting, and singing at the top of their lungs, to quiet time and storytelling, this class offers children and families a life-long practice and discipline. Cost: $17 for 1 adult 1 child, $7 per additional person

Fall Renewal Yoga Workshop with Coleen Elwood Sunday 10/14/2012

Location: MPLS From: 1:00 pm - 4:00 pm

CO PR NT AC INU TI IN CE G S

The fall season holds an energy that aids in purifying one’s life and for planting new seeds and endeavors. A time to celebrate the harvest and set new goals for the year ahead. Purify, rejuvenate and meditate with this luxurious 3 hour workshop. A two hour gentle class includes movement, meditation, restorative postures, chakra balancing, mudra and guided imagery to connect to the forces of Nature and awaken to new beginnings. Self-acupressure foot massage, facial, breath-work and conscious relaxation round out this replenishing workshop. Chilled cucumbers for your eyes and peppermint foot lotion for your feet add to this spalike experience. All levels welcome! Led by certified Yoga instructor, Reiki master and shamanic healer Coleen Elwood. Cost: $55 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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October-November Workshops See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Thai Stretch Class with Angie Viehman Sunday 10/14/2012

Location: St. Louis Park From: 1:00 pm - 2:30 pm

In this special 1.5-hour class Yoga Instructor and Thai Massage Therapist, Angie Viehman along with several Yoga Teacher Trainees, will stretch and move you into deep relaxation. We’ll combine yoga poses with deep Thai Massage style stretches and adjustments to bring you into complete balance. Preregistration is encouraged to secure your spot! Cost: $17 Drop-in, or sign up using your class pass by going to the class schedule

Yoga and Acupressure for Depression with Rachel A. and Jennifer J. Location: St. Louis Park Saturday 10/20/2012 From: 1:30 pm - 3:30 pm Find freedom from hopelessness and helplessness. Experience the power of collaborative care in this team-lead workshop by Rachel Allyn, Ph.D. and Jennifer Johnson, L.Ac., MAOM. We will combine holistic psychology, yoga, breathing, Chinese medicine, and acupressured to find relief from the thoughts, feelings, behaviors and physical sensations underlying depression. A worksheet to assist you in your home practice will also be provided. Cost: $40

Yoga for Your Joints and Glands with Crystal Hanson Sunday 10/21/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

By increasing the circulation to various parts of our bodies, especially the joints and glands, we begin to re-establish balance and harmony throughout the entire body. We will study the Endocrine System to get familiar with our glands and their functions in our body. We will stimulate our glands and joints as we work through a very gentle practice paired with Pranayama. This is appropriate for all Yogis as well as those brand new to Yoga. No Yoga experience necessary. Cost: $40

Aerial Yoga: Inversions Workshop with Becky Stella Sunday 10/21/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

No previous Aerial experience required. What really happens when you’re upside down? Do you ever stay there long enough to find out? Unnata® Aerial Yoga (in a fabric sling) gives us the opportunity to invert in a completely relaxed state. We’ll explore all manners of being upside down, and work through the panic and mental blocks that trick us in to thinking that we can’t balance or that we must re-vert. We’ll prepare the body to hold its own inverted weight strengthening and stabilizing our base, while we are in our supported inversions. Gain a more flexible perspective about your physical relationship to the outside world and a new understanding of center. Do not eat or drink caffeine at least 1.5 hours before class. Cost $40

Kundalini Yoga for Healing with Nicole Nardone Saturday 10/27/2012

Location: MPLS From: 1:00 pm - 3:00 pm

To heal is to become whole, to call forth the radiance and bliss of your essence. Kundalini Yoga is a powerful technology that connects you to your own deep healing well within. Tapping into your own essential energy can heal deep wounds, clear unwanted patterns, and release negativity in your body, mind, and life. Self-healing through yoga and meditation can be incredibly empowering, as you become your own healer! In this workshop, we will practice a special set of Kundalini exercises to relieve, relax, and recharge all major organ systems of the body, practice a series of meditations; individual and group healing meditations that are profound and uplifting. Come with a specific intention in mind (something in particular you want to heal) or simply come to relax and recharge yourself on all levels! Cost: $40 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Thai Bodywork Adjustments for Yoga Teachers - Part 1 with Angie Viehman Saturday 10/27/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

In this workshop you’ll learn how to fold the ancient art of Thai Bodywork/Massage into your yoga classes and private sessions. Thai Bodywork helps to create space and balance energy in the body using assisted stretching, acupressure and muscle manipulation. These techniques will allow your students to explore the full depths of their asana practice. Continue to build your adjustment vocabulary, examine alignment from a different lens and learn how to give a little extra love to your students in Savasana. Each person will have the chance to give and receive each of the techniques. No previous massage experience necessary. Workshop is suitable for current or aspiring yoga teachers. Cost: $40 or $75 for Levels 1 and 2.

Chakras and Asanas: Manipura and Anahata Chakras with Holly Schramm Saturday 10/27/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

What is so interesting about these chakras? If you are curious about your energetic body and want to learn more about how to tap into your inner power and outer strength, deepen your compassion for yourself and others and find peace within. Join Holly Schramm in a two hour workshop to learn about the elements associated with these fascinating chakras and experience an energetic asana practice igniting them. Cost: $40 (Or purchase a 3-workshop package and attend all three Chakras and Asanas workshops for $105 - one is offered every quarter)

JAI Prenatal Yoga for Birthing - for moms and their birth partners! with Jennifer Gray Saturday 11/3/2012

Location: MPLS From: 1:00 pm - 4:00 pm

During this fun and interactive workshop with founder of JAI Prenatal Yoga, Jennifer Gray, couples will learn a variety of yoga based coping techniques for labor and delivery. Each couple will practice what they learn and will receive a take home packet of information and tools for the birthing room! Breath work from JAI Prenatal Yoga is taught, along with labor massage, movement, relaxation, and visualization. Special attention is given to the birth partner, who will be mentored in labor support. Great for women who have goals of unmedicated birth, as well as those who are open to pain medication. Cost: $90 per couple.

Shoulders Workshop with Jennifer Davis Saturday 11/3/2012

Location: MPLS From: 1:00 pm - 3:00 pm

We all carry tension in our shoulders, some of us more than others. In fact, the shoulders, neck and upper back can be a tough area to reach in your yoga practice. Sometimes it can feel like yoga even builds tension in this area. Tight shoulders can make back bends and inversions quite a challenge, not to mention downward facing dog. Join me in this workshop devoted to our shoulders and upper torsos. We will release the tension and stress of daily life through gentle movements. Once we have begun to relax this area, we are ready to learn how to effectively build strength without building tension. Leave with a better understanding of your shoulders and how to relax and release the tension that loves to build in this area. Cost: $40

Yoga Tools for Inner Listening with Michelle Pietrzak-Wegner Location: St. Louis Park Saturday 11/3/2012 From: 1:15 pm - 3:15 pm

CT U IC ING ES

PR A

Contin

What you are seeking may be INSIDE of you? Learn to listen. Using tools steeped in yoga therapy, Michelle Pietrzak-Wegner, Certified Phoenix Rising Yoga Therapist, will guide a experiential class in discovering the inner you. Through meditation, asana, partner work, and discussion, participants will experience ways in which yoga and listening to their body, thoughts, and emotions can give them insights on leading a fulfilling and meaningful life. Cost: $40

Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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November Workshops

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

Thai Bodywork Adjustments for Teachers - Level 2 with Angie Viehman Saturday 11/3/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

In this workshop we’ll build on the techniques learned in level 1 to further integrate the ancient art of Thai Bodywork/Massage into your yoga classes and private sessions. Completion of Level 1 is not required to participate in Level 2. Thai Bodywork helps to create space and balance energy in the body using assisted stretching, acupressure and muscle manipulation. These techniques will allow your students to explore the full depths of their asana practice. Continue to build your adjustment vocabulary, examine alignment from a different lens and learn how to give a little extra love to your students in Savasana. Each person will have the chance to give and receive each of the techniques. No previous massage experience necessary. Great for current or aspiring yoga teachers. Cost: $40

Yoga-Psychotherapy for the Winter Blues and Seasonal Affective Disorder (SAD) with Rachel Allyn Sunday 11/4/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Get a jump on Winter blues with this workshop and find ways to optimize your energy through the winter months. For most of us the dark days of winter can be hard, both mentally and physically. Our spirit drains, we become inactive, and we tend to be less compassionate with ourselves about how to manage. An escape to a tropical vacation may do the trick temporarily but for lasting changes consider attending this workshop. We will learn tools for managing winter by looking inward. The workshop will start with psycho-education defining Seasonal Affective Disorder as well as the common phenomenon of the “winter blues.” You will learn to identify symptoms and cultivate prevention techniques. Discussion regarding specific ways to cope will be interwoven with yoga (asana), breathing (pranayama), and meditation. Worksheets will also be provided to take for your home practice. Rachel Allyn, Ph.D., L.P., is a Clinical Psychologist and Certified Yoga Instructor. Cost: $40

Date Night Partner Yoga Class with Holly Schramm Friday 11/9/2012

Location: MPLS From: 5:00 pm - 6:00 pm

Bring your sweetie in for a fun 1-hour class before you go out on the town. Join Holly for a laid-back class featuring partner yoga, some thai massage, and some fun yoga tricks to set you up for a great date night. Meets once a month. Cost: Use your class pass or purchase a $17 drop-in to reserve your spot.

Inversions Workshop with Ted Roseen Saturday 11/10/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

A fun and laughter filled class, exploring the myriad methods and modifications of your favorite inversions. Whether you are new to inverting, or looking to polish up your headstand, or are ready to learn more about Scorpion pose, this class will give all levels of instruction to build your confidence and your poses. The class will also provide insight into the correct alignment and sequencing for inversions, as well as the energetic and physical benefits to turning your world upside-down. Cost: $40

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Intro to Aerial Yoga with Becky Stella Saturday 11/10/2012

Location: St. Louis Park From: 5:00 pm - 7:00 pm

Come hang out! Unnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a soft, fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses without compression of the joints and spine at your own level of comfort. Find balance through the combination of floor and sky asana. Please wear sleeves that fully cover your underarms. If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost $40

Creating Energetic Boundaries with Coleen Elwood Sunday 11/11/2012

Location: St. Louis Park From: 1:00 pm - 4:00 pm

The World is changing for the better. Many of us are waking up to our gifts, becoming more sensitive, developing our intuition. This workshop gives practical tips, tools and techniques for creating and sustaining energetic boundaries. The first half explores meditations, visualizations and discussion on grounding, defining your aura, distilling heavy energy, protection and cleansing. The second half weaves in yogic postures and breathing techniques along with shamanic (Earth-based) tools for navigating the changing world. Ideal for teachers, healers, body workers or anyone interested in delving into the world of energy. Led by certified Yoga instructor, Reiki master and Shamanic healer Coleen Elwood. Cost: $55

Aerial Yoga: Creating a Flexible Spine with Becky Stella Sunday 11/11/2012

Location: St. Louis Park From: 7:00 pm - 9:00 pm

No previous Aerial experience required. In this workshop we will use Unnata® Aerial Yoga (on a fabric sling) to help open tight areas of the torso and unwind the fascia in the back. Looking to find a deeper, freer backbend? Just hoping to ease your low back pain? Wherever you are working from, these two hours will help you create new space and understanding in your torso and experience the surrender, wholeness, and the joy of a free-flowing backbend, whatever your flexibility level. Please wear sleeves that fully cover your underarms and bring a long beach towel. If you have a spinal condition or injury, please consult your physician before registering. Cost: $40

Fall Kirtan with Coleen E and Tara S Fri Date: 11/16/2012

Location: MPLS From: 7:00 pm - 8:30 pm

We are pleased to present to the public, as part of a Yoga Study intensive weekend, a rare opportunity to join our community for a Kirtan led by senior teachers Tara Sherman and Coleen Elwood. Come join us and meet some of our teachers and trainees as we open our doors to share the energy and harmony with the community. Kirtan is devotional singing and chanting and is an incredibly powerful way to access our physical, mental and creative potential. Coco and Tara have played together for many years and will inspire you as they guide you through their interpretation of these traditional Vedic mantras. Cost: $12 (Current yoga study students may purchase a YS drop-in pass and sign up via the class schedule, or call the studio.)

Kundalini Yoga & Meditation for Intuition with Nicole Nardone Saturday 11/17/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

Contin PR AC U TI IN CE G S

We all have intuition, a subtle inner compass, an inner voice of wisdom. Sometimes we tune out this intuitive voice out of fear, shame, or lack of confidence. Maybe we are afraid of what new horizons our inner compass will discover. These intuitive impulses can serve as a guide down the river of your life. They can help you see the ocean possibilities that might be right around the corner. Kundalini Yoga merges the very practical and grounded, with the very intuitive and sensory parts of ourselves to awaken us to the full potential we contain as human beings. We’ll practice Kundalini Yoga kriyas and meditations designed to open the third eye, the seat of intuition. Intuition is like a muscle - with practice, it gets stronger.You’ll also learn yogic take-home tools to develop your intuition on your own. Cost: $40

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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November-December Workshops See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Celebrating Lakshmi Goddess of Material & Spiritual Wealth, Diwali 2012 with Tara Cindy Sherman Location: St. Louis Park Saturday 11/17/2012 From: 6:00 pm - 9:00 pm Honoring the Divine Feminine is an age old practice around the world, but perhaps nowhere as much as in India where every male deity has a counterpart of a female deity from whom he receives his power or “shakti”. Lakshmi is Vishnu’s counterpart and is the the goddess of beauty, wealth, fertility and wisdom. Together they are said to protect and preserve this world to help us acquire all we need for a complete life. Lakshmi is considered to be not only the bestower of abundance and all good things, but the very source of it. This workshop is designed to celebrate Lakshmi either in the form of the goddess, or as archetypal energies, so that we may align with those energies and make contact with them in our very self. Diwali or Festival of Lights is a 5 day celebration in India that is held to mark the harvest season and the new calendar year. It is perhaps the biggest celebration in India and honors not only Lakshmi, but the victory of good over evil. Come celebrate the light in you and the world while learning about Lakshmi!! We will practice a variety of well-rounded techniques that invoke the qualities of Lakshmi including chanting, from devotional chants to the Lakshmi Gayatri. No previous experience needed, just an interest and openness... If you like bring a candle, your mala ( if you have one) and don your festive clothes. Handouts will be given. Cost: $55

Thai Stretch Class with Angie Viehman Sunday 11/18/2012

Location: St. Louis Park From: 1:00 pm - 2:30 pm

In this special 1.5-hour class Yoga Instructor and Thai Massage Therapist, Angie Viehman along with several Yoga Teacher Trainees, will stretch and move you into deep relaxation. We’ll combine yoga poses with deep Thai Massage style stretches and adjustments to bring you into complete balance. Preregistration is encouraged to secure your spot! Cost: $17 Drop-in, or sign up using your class pass by going to the class schedule

Yoga for Grief and Transition with Moya Mathews Sunday 11/18/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Honoring Loss: As the holidays approach, those of us who have experienced emotional trauma, change and loss may feel in our bodies the residue of grief, even if it is “old” grief and we think we should be “over it” by now. If we do not find methods to release it, grief keeps us from the flow of our lives and can even make us ill. If we seek opportunities to acknowledge and mourn our losses and allow the energy of those experiences to flow through us, we can be free to accept the healing that is available to us and fully embrace the goodness of life as it is. This workshop offers a combination of opportunities for reflection, meditation, asana practice and ritual to honor our losses and cleanse our bodies to help us feel lighter, balanced and free. Cost: $40

Post-Holiday Extended Vinyasa with Ted Roseen Friday 11/23/2012

Location: St. Louis Park From: 1:00 pm - 3:00 pm

Do NOT miss this opportunity to experience a free-wheelin’, high energy, extended vinyasa class, full of fun poses, old favorites, and new challenges. This two hour workshop will include at minimum 90-minutes of active vinyasa flow, with plenty of opportunties to twist, balance, float,invert, bind, and basically tap into your whole arsenal of asana favorites. Followed by a sweet series of yin/restorative poses, and a well deserved savasana. Grab your mat and your towel (it might get a little warm...!) and burn off some of that pumpkin pie - so you can go home and have some more. (We recommend you have at least a year of asana practice to attend this class. Not the best option if this is your first time!) Cost: $25 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Backbends, A Survey of Heart-Opening Asana with Moya Mathews Friday 11/30/2012

Location: St. Louis Park From: 6:00 pm - 8:00 pm

From Cobra Pose (Bhujangasana) to Upward-Facing Dog (Urdhvamukhasvanasana), to standing balances like Dancer’s Pose(Natarajasana), backbends are often sprinkled throughout our asana practices. Alignment and proper sequencing are fundamental keys to fully experience the energizing potential of such poses. Whether you are flummoxed by Bow Pose (Dhanurasana) or have your head on your toes in Camel (Ustrasana), come learn the safe way to progress or modify these heart expanding day brighteners. Cost: $40

Full Body De-Stress and Tune-Up with Crystal Hanson Saturday 12/1/2012

Location: MPLS From: 1:00 pm - 3:00 pm

Bring your body (and mind) in for a seasonal tune-up.You will learn about muscles that tighten and cause tension and stress in your everyday life.You will gently stretch and self massage key muscles and pressure points throughout your body to experience that much needed relief. We will go deep within to lengthen theconnective tissues (those around our joints) as we practice Yin Yoga.You will learn Pranayama techniques to help rid your mind of unnecessary “chatter” for full relaxation. This workshop is suitable for EVERYONE, no prior Yoga experience necessary. Help someone you love to de-stress as you invite them to participate in this workshop along with you-perhaps you gift it to them.You WILL leave feeling calm, peaceful and overall “tuned up”. *Please bring an extra pair of long cotton socks. Cost: $40

Ashtanga Workshop: Standing Series with Holly Schramm Saturday 12/1/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

Let’s break down first half of the Primary Series! Learn about the logic of the sequencing, the alignment of the poses, and maybe even reach that big toe in Uttita Hasta Padangustasana. With a focus on breathing, flowing, and mindful movement, this is your chance to dig a little deeper into this fast-paced practice. We will workshop any postures you like because remember “with practice, all is coming”! Come with a playful attitude. I look forward to having some fun with you! (Look for the Seated Series Workshop on Dec. 18) Cost: $40

Thai Stretch Class with Angie Viehman Sunday 12/2/2012

Location: St. Louis Park From: 1:00 pm - 2:30 pm

In this special 1.5-hour class Yoga Instructor and Thai Massage Therapist, Angie Viehman along with several Yoga Teacher Trainees, will stretch and move you into deep relaxation. We’ll combine yoga poses with deep Thai Massage style stretches and adjustments to bring you into complete balance. Pre-registration is encouraged to secure your spot! Cost: $17 Drop-in, or sign up using your class pass by going to the class schedule

Date Night Partner Yoga Class with Holly Schramm Friday 12/7/2012

Location: MPLS From: 5:00 pm - 6:00 pm

Bring your sweetie in for a fun 1-hour class before you go out on the town. Join Holly for a laid-back class featuring partner yoga, some thai massage, and some fun yoga tricks to set you up for a great date night. Meets once a month. Cost: Use your class pass or purchase a $17 drop-in to reserve your spot.

Magical Mudras with Coleen Elwood Saturday 12/8/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Contin PR AC U TI IN CE G S

Hand gestures have been native to every culture on Earth. From ancient Egypt to India to the Mayan. In India these gestures were named MUDRA and thought to deepen communication with the Divine. It is time to revive and appreciate the Mudra practice and its practical application to a Modern, changing world. Working with the nadis (energy channels) and nerve centers in the brain, these mudras can be done sitting, standing, walking or laying down. Three minutes is all it takes to begin to receive the benefits of this ancient science. Enjoy a relaxing workshop with which to experience a variety of Mudra. Meditations and mudra for stress relief, cultivating intuition, developing trust and navigating change included in this afternoon. experience necessary, all levels welcome! Cost: $40 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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December & Holiday Workshops See web for updates. Register online or call 612.436.4700.

Workshop Discount: Purchase a package of 3 two-hour or 3 three-hour workshops and receive $15 off. Workshop credits remain on your account until you decide to use them!

Intro to Aerial Yoga with Becky Stella Saturday 12/8/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Come hang out! Unnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a soft, fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses with ease. Unnata® Aerial yoga allows you to practice poses without compression of the joints and spine. We will explore poses on and off the sling to find a more vibrant expression of each pose, at your own level of comfort. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric If you have medical issues that prevent you from inverting (glaucoma, heart condition, etc) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost $40

Restorative Workshop with Moya Mathews Sunday 12/9/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Emotional and mental issues such as stress, depression and anxiety often arise around certain seasons of the year and events of our lives. A change of season, the end of a calendar year, holidays, family demands and social gatherings can all trigger long-term patterns of tension and holding. These patterns create blockages in the flow of our energy and life force. This workshop will offer therapeutic yoga techniques to create greater emotional well-being by releasing tension and dissolving the emotional blocks that hold us back from living a happy, healthy life. Join E-RYT Moya McGinn Mathews for a soothing, healing and educational session to learn and practice these powerful tools for emotional wellness and integration. Cost: $40

Yoga Nidra with Singing Bowls with Leah Golberstein Monday 12/10/2012

Location: St. Louis Park From: 5:00 pm - 5:45 pm

Quiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of semi-sleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of conscious sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17 or class pass

Ashtanga Workshop: Seated Series with Holly Schramm Saturday 12/15/2012

Location: St. Louis Park From: 1:15 pm - 3:15 pm

Let’s get warmed up doing the standing series and then spend some time exploring and getting into the postures in the second half. Should you try binding in Marichyasana? How the heck does one go about getting into Bujapidansana? They say to step or jump through to sit. Jump through? How do you fold forward in Supta Konasana? We will workshop any postures you like because remember with practice all is coming! Come with a playful attitude. I look forward to having some fun with you! Cost: $40

Yoga for Winter Athletes with Rachel Allyn Sunday 12/16/2012

Location: St. Louis Park From: 1:00 pm - 3:00 pm

Make the most of your winter sports with yoga! Yoga has many benefits for alpine and nordic skiers as well as skaters and snowshoers. Yoga improves core stability and strength, builds flexibility and balance, strengthens bones, enhances muscle tone, and boosts lung capacity. Particular attention will be given to the parts of the body that are over-used and vulnerable to injury. Learn yoga techniques you can use at home to enhance your favorite winter recreational activities and competitions. (Taught by a former NCAA ski racer.) Cost: $40 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Kundalini Yoga for Gratitude with Nicole Nardone Sunday 12/16/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

“Gratitude is an open door to abundance.” -Yogi Bhajan The practice of gratitude is powerful. It opens your heart and creates a magnetism wherein you attract everything you need - whether it be a new job, new relationship, or more joy! Striving is not necessary here, just an open heart and a willingness to trust in the universe. This ‘practice’ is not always easy. In this workshop you’ll learn tools to help you connect to that open heart, that infinite source of trust in you. The more often you travel this path, the easier it becomes to return to that space of true abundance. We’ll practice Kundalini Yoga kriyas and meditations to open the heart, increase your magnetism, and help you attract the opportunities you need to feel abundant and whole. Cost: $40

Yoga Nidra with Singing Bowls with Leah Golberstein Monday 12/17/2012

Location: St. Louis Park From: 5:00 pm - 5:45 pm

Quiet your mind and body as you relax with a guided Savasana journey that is accompanied by stunning crystal singing bowls. During this 45 minute class, you will melt into a deliciously relaxed state of semi-sleep. Students are led through a narrative which induces complete mental, physical and emotional relaxation, helping them achieve a state of conscious sleep, or yoga nidra. Allow yourself to detach from the business of your day, and emerge refreshed, peaceful and calm. Cost: $17 or class pass

Holiday Candlelight Flow w/Live Music with Sarah Jane Wroblewski Location: St. Louis Park Friday 12/21/2012 From: 6:30 pm - 8:00 pm Honor the ritual of the season with music and candlelight. Guided by Sarah Jane, this level 1/2 Vinyasa class will feature live musical accompaniment from Schoen Oslund setting a dreamy soundscape to tune you into the vibration that connects us all. Cost: $25

Self-Care and Massage with Tennis and Super Balls with Deirdre Murnane Saturday 12/22/2012

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Learn how to open up your body, releasing trigger points and areas of chronic tension by rolling on different sized balls. We will cover each area individually starting with the soles of the feet, through the calves, hamstrings, thighs, hips, back, shoulders, neck and head. Each area, after being worked on the balls and freed of knots will then be targeted with specific yoga asana that open that area. Free your body! You are sure to leave this workshop feeling like a million bucks! (All props will be provided.) Cost: $40

Ganesh and New Beginnings for 2013 with Tara Cindy Sherman Tue Date: 1/1/2013

Location: St. Louis Park From: 1:30 pm - 3:30 pm

Contin PR AC U TI IN CE G S

Now is the time to look ahead and put into motion what changes you would like to create in 2013. The yogic term for a resolution is sankalpa,which is an affirmation, intention, and resolve all rolled into one. Invoking the archetypal energies of Ganesh is a powerful tool for manifesting your intentions. Ganesh is know as remover of obstacles, blesser of new beginnings, and relates to the earth mother which helps us stay rooted, grounded, and open to having all our needs met. Come learn more about Ganesh as we raise the energy needed to carry through with our resolutions through ritual. During this ritual, we will: • Build energy to commit to the present, which absolves the past and reverberates into the future • Create a group alter to focus our intentions ( please bring something that represents your intentions to place on the alter ) • Learn more about the symbolism of Ganesh and its relevance in our lives • Practice Shaktiflow ( yoga warm ups & movements ) to work with the root center and ground the energy in our physical bodies • Practice the profound meditation technique of yoga nidra to bring home the power of our ritual and plant the seeds of our sankalpa in the fertile ground of not just one, but all of our 3 bodies according to yogic philosophy • Chant 108 rounds of a mantra to Ganesh, to raise palpable energy for our sankalpa (please bring your mala, prayer beads if you have them) Cost $40

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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

Evolutionary Yoga™ (6-week series) with Kevin Kortan Tuesdays: 10/9/2012 - 11/13/2012

Location: MPLS From: 12:00 pm - 1:15 pm

“I find that because of Kevin’s approach, I’m able to do postures that I haven’t been able to do previously. It’s great! After Kevin’s classes, I feel so loving. That’s why I keep coming back.” -Marjorie Huebner, Rosen Method Bodyworker & Movement Teacher. Suppose you could take advantage of the wisdom of the ages, and the best methods of today, all in one yoga class? You can! Connect your breath to your body and mind, as well as to the bodies and minds of wise ancient yogis, and contemporary somatic geniuses with Kevin Kortan’s EVOLUTIONARY YOGA™. In the lineage of T. Krishnamacharya & T.K.V. Desikachar, Kevin’s breath-centric classes are guided by the principle of viniyoga – “the appropriate application of asana, vinyasa, pranayama, mantra and meditation respecting the individual”. Each EVOLUTIONARY YOGA™ class examines a theme in depth, for example: focusing on forward bending, backward bending, side bending, twisting, inversion, balancing, the effects of using sound or mantra in asana, deep relaxation, vigor & strength, pranayama, or various aspects of meditation. All themes are explored in relation to how the breath initiates and supports proper alignment, flow, and functional movement. Informed by the art and science of sequencing - vinyasa krama - the classes are taught in such a way as to give you the time and tools to honor your own rhythms and range of motion. As well, adaptations and variations are offered that suit your individual needs and goals. Really moving from the breath is truly a revelation for many people. Whether you are interested in freedom of motion, peace of mind, or knowing your true nature, this approach welcomes you. Note: In addition to his in-depth study of various schools of Yoga & Somatics, Kevin graduated from the 2002 Manhattan Feldenkrais Professional Training Program and worked as a practitioner for over a decade. EVOLUTIONARY YOGA™ is particularly influenced by the work of Moshe Feldenkrais. Cost: $120 for series. If minimum enrollment in the full series has been met, and maximum has not been exceeded, drop-in passes may be purchased in studio for $20.

Personal Practice Development Series (4-week series) with Moya Mathews Tuesdays: 10/9/2012 - 10/30/2012

Location: St. Louis Park From: 3:45 pm - 5:00 pm

Whether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100

Yoga for Joints and Glands (4-week series) with Crystal Hanson Wednesdays: 10/10 - 10/31/2012

Location: St. Louis Park From: 4:45 pm - 5:55 pm

By increasing the circulation to various parts of our bodies, especially the joints and glands, we begin to re-establish balance and harmony throughout the entire body. We will stimulate our glands and joints as we work through a very gentle practice paired with Pranayama (breathing exercises). This is appropriate for all Yogis as well as those brand new to Yoga. No Yoga experience necessary. Cost: $64

Peace Medicine Intensive ~ Continuing/Advanced (6-week series) with Coleen Elwood Location: St. Louis Park Saturdays: 10/13/2012 - 11/17/2012 From: 10:30 am - 11:55 am Embrace your destiny...utilize your unique gifts...awaken and replenish! A continuing series for students to put into practice tools and techniques explored in the 4 week intensive. Deepen your ability to ground, protect, distill, cleanse and replenish. A unique blend of ancient wisdoms ( yogic and shamanic) with modern day applications to deepen your connection to nature, your © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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spirit and your community. Earth-based, soul-centered practices and support for the changing consciousness. Continuing education for all students who have completed the 4 week intensive. Cost: $140

Evolutionary Yoga™ (6-week series) with Kevin Kortan Location: MPLS Tue Date: 10/16/2012 - 11/20/2012 From: 12:00 pm - 1:30 pm “I find that because of Kevin’s approach, I’m able to do postures that I haven’t been able to do previously. It’s great! After Kevin’s classes, I feel so loving.That’s why I keep coming back.” -Marjorie Huebner, Rosen Method Bodyworker & Movement Teacher. Suppose you could take advantage of the wisdom of the ages, and the best methods of today, all in one yoga class? You can! Connect your breath to your body and mind, as well as to the bodies and minds of wise ancient yogis, and contemporary somatic geniuses with Kevin Kortan’s EVOLUTIONARY YOGA™. In the lineage of T. Krishnamacharya & T.K.V. Desikachar, Kevin’s breath-centric classes are guided by the principle of viniyoga – “the appropriate application of asana, vinyasa, pranayama, mantra and meditation respecting the individual”. Each EVOLUTIONARY YOGA™ class examines a theme in depth, for example: focusing on forward bending, backward bending, side bending, twisting, inversion, balancing, the effects of using sound or mantra in asana, deep relaxation, vigor & strength, pranayama, or various aspects of meditation. All themes are explored in relation to how the breath initiates and supports proper alignment, flow, and functional movement. Informed by the art and science of sequencing - vinyasa krama - the classes are taught in such a way as to give you the time and tools to honor your own rhythms and range of motion. As well, adaptations and variations are offered that suit your individual needs and goals. Really moving from the breath is truly a revelation for many people. Whether you are interested in freedom of motion, peace of mind, or knowing your true nature, this approach welcomes you. Note: In addition to his in-depth study of various schools of Yoga & Somatics, Kevin graduated from the 2002 Manhattan Feldenkrais Professional Training Program and worked as a practitioner for over a decade. EVOLUTIONARY YOGA™ is particularly influenced by the work of Moshe Feldenkrais. Cost: $120

Yoga Nidra Classes (6-week series) with Kevin Kortan Wednesdays: 10/17 - 11/21/2012

Location: MPLS From: 5:00 pm - 5:45 pm

Are you feeling tired or tense? Would you like to have more energy, be more relaxed? Would you like to improve your memory and concentration? Would you like to free yourself from emotional reactivity and negativity? Yoga Nidra induces deep relaxation throughout your entire body and mind and enables you to eliminate stress and resolve personal problems and trauma. It neutralizes anxiety, fear, anger, depression and insomnia. It teaches you how to enter deep meditation, and in its ultimate form,Yoga Nidra helps you unravel the mystery of life and answer the questions, “Who am I?” and “What is enlightenment?” Yoga Nidra is an ancient form of yogic meditation. Kevin teaches a modern adaptation of Yoga Nidra, also called iRest®, developed by his main Yoga Nidra teacher, Richard Miller.Yoga Nidra helps you break free of self-limiting patterns, emotions and beliefs so that you may live a contented life, free of conflict, anxiety and suffering. In its ultimate form,Yoga Nidra reveals the secret of enlightenment and introduces you to your True Nature as joyful and radiant Presence. There are many studies that have proven the efficacy of relaxation and meditation. The great thing about Yoga Nidra is that it lures you into meditation effortlessly, through the valley of deep relaxation.You find yourself ascending the slopes of meditation without even “trying to meditate”. Many say ‘I finally found a practice that allows me to deeply relax and meditate.’ See web for full description. Cost: $96

PPD™: Personal Meditation Development (4-week series) with Tara Cindy Sherman Sundays: 10/28/2012 - 11/18/2012

Location: St. Louis Park From: 2:30 pm - 3:45 pm

CO

PR NT AC INU TI IN CE G S

Whether you are brand new to meditation, practice occasionally, or have a daily ritual, this 4 week journey will add depth and meaning to your practice on and off the mat. This session is limited to 10 students who are ready to explore the challenges and rewards surrounding a regular meditation practice. Of Patangali’s 8 limbs of Ashtanga Yoga, 4 limbs are dedicated to meditation. Come discover why meditation is so important. The instructor will help each student create a meditation practice that is both practical and optimal for their particular needs as a means to cultivate the inner riches of yoga. Traditional yogic and tantric methods of meditation will be employed. In class participation will be supplemented by weekly take home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced for at least 6 months and is ready to deepen their yoga practice.Yoga Study students may apply their PPD credit toward this series. Cost $100

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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

Developing Your Intuition, Level 2 (3-week series) with Jennifer Gray Tuesdays: 11/6/2012 - 11/20/2012

Location: St. Louis Park From: 7:30 pm - 8:45 pm

This series is for students who have already completed Level 1 Developing Your Intuition course. In this course we will expand upon what you learned in level 1, begin to clarify and hone the tools that you are developing and process our experiences. Practice with fellow students and validations will be a primary focus of our time together. We will also explore the concept of group readings and everyone will participate in one. Readings, discussion, shared experience, plus much more! Cost: $75

Yoga for Transformation Weekly Classes (7-week series) with Jennifer Gray Thu Date: 11/8/2012 - 12/20/2012

Location: St. Louis Park From: 7:00 am - 8:15 am

These weekly classes are for those who have ever taken Yoga For Transformation or Detox Week and wish to continue their work with these practices. In this weekly class we will continue our to deepen out practices with pranayama, detoxification , the power of sound and space creation in the physical body. See p.XX for full description. Cost: $96 (or at a discount when you also register for October Yoga for Transformation Month)

Unnata Aerial Yoga (4-week series) with Becky Stella Fridays: 11/9-12/7, skip 11/23

Location: St. Louis Park From: 1:00 pm - 2:15 pm

UnnataÂŽ Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a soft, fabric sling a few feet off the ground. With the help of gravity and the fabric, we can create space in our bodies and explore poses without compression of the joints and spine. Explore poses on and off the sling, No aerial experience necessary, but yoga experience required. Please wear sleeves that fully cover your underarms. If you have medical issues that prevent you from inverting (glaucoma, heart condition) or spinal injuries, please contact the studio to speak to the instructor before registering. Cost: $100

Personal Practice Development Series (4-week series) with Holly Schramm Tuesdays: 11/27/2012 - 12/18/2012

Location: St. Louis Park From: 7:30 pm - 8:45 pm

Whether you enjoy practicing at home or in your favorite class, this four-week journey will add depth and meaning to your yoga practice on and off the mat. The four-week session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. The instructor will help each student identify their limitations while also recognizing and developing their strengths. In-class practice will be supplemented by weekly take-home assignments for contemplation and practice. This series is highly recommended for all Yoga Study students and anyone who has practiced yoga for at least six months and is ready to deepen their yoga practice. Cost: $100

Intro to the Chakras (4-week series) with Coleen Elwood Saturdays: 12/1/2012 - 12/22/2012

Location: St. Louis Park From: 10:30 am - 11:55 am

Within the body there are 7 focal points of energy and information known as Chakras. These spinning wheels of radiant energy are influenced by the emotional, physical, mental and spiritual bodies. Found in almost every system but the West, as we come to understand them, we deepen our awareness and ultimately come into Harmony. These centers of spiritual consciousness are constantly changing as we are. Come learn practical tools and techniques to bring yourself back in to balance and nourish peace within. A 4 week personal practice development series designed for anyone on the path of transformation. Classes include discussion, meditation, mudra, mantra to release blocks and strengthen these gateways. Cost: $100 Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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

QUICKLIST OF TRAININGS & EVENTS The Artist’s Way Workshop Series. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Yoga For Transformation Month . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Fall Detox Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Yoga For Transformation Continuing Classes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Jason Crandell - “Finding Ease at Your Edge” Workshops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Gary Kraftsow - Optimal Health: A Viniyoga Retreat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 David Swenson - Ashtanga Teacher Training/Yoga Immersion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 230-Hour & 500-Hour Yoga Teacher Trainings. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25-26

Yoga and ‘The Artist’s Way’ with Thea Jensen Location: MPLS Studio Cost: $200 Time: 6-9pm 4 Sundays: 10/14, 11/11, Sun 12/9, Sun 1/6 In this workshop we will combine the art of yoga with ‘The Artists Way’, a book by Julia Cameron, that is intended to teach people to process and transform life through acts of creativity. As Julia says, “Creativity is like breathing – pointers may help, but we do the process ourselves. Creative clusters, where we gather as peers to develop our strength, are best regarded as tribal gatherings, where creative beings raise, celebrate, and actualize the creative power which runs through us all. “ This 12-week program will help you to recover your creativity from a variety of potential “blocks” - replacing them with artistic confidence and productivity. We will practice linking creativity with spirituality through a variety of exercises and activities that spur the imagination. We will meet as a group 4 times, once per month, for 3 hours. Every student should bring their own copy of ‘The Artists Way’ by Julia Cameron and a journal. The book is available for preorder from our boutique.

Fall 2012 Yoga for Transformation Month with Jennifer Gray and Specialty Instructors Tuesdays & Thursdays 6-8:30pm, Saturdays 9:30-11am

Location: SLP Studio Dates: 10/4-10/30 Cost: $400 (See description for package and alumni discounts)

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Each YFT session will meet Tuesday and Thursday evenings 6-8:30 and Saturday mornings 9-11:30. and include: • 1.25 hours of special detoxifying and balancing yoga practices with Jennifer Gray • 60 minutes of workshop information taught by experts in that wellness field.

PR NT AC INU TI IN CE G S

Fall is the perfect time to dedicate yourself to making the changes you have been intending to make this year. Whether you are a fan of Detox Week, a YFT Alumni or are just ready to make lasting changes to your yoga practice and sense of well being, this month-long intensive is for you.YFT is a 4-week intensive that meets 3 times each week and will help you to detoxify, clarify, feel better mentally and physically, and instill the practice of yoga into your body and mind. This Fall’s YFT month focus on the Tantric practices of sound, energy, breath, movement, and intention. All of these teachings will come together to help you to begin to lead a more balanced, meaningful and healthier life as well as transform the way you view and react to the world. These classes will be documented and handed out so that you can continue your new practice at home. We recommend (but it is not manditory) that you also attend Fall Detox Week. Basic yoga knowledge is recommended but all levels are welcome.

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Deepening Your Journey Commit to your practice through trainings and in-depth experiences. Please note that if you currently hold a Yoga Center Pass and register for this program we will freeze your pass until after this program and extend your expiration date. Once you have completed this month-long experience you will be a YFT Alumni and will be eligible to register for the continuing YFT weekly classes, yoga practice homework assignments, priority registration and special future YFT and Detox Week discounts. Our wonderful YFT community is growing quickly and has proven that the fun, learning and practices do not have to end once the month is over. We even have a Facebook page! This class is limited to 15 students. If you wish to add Dharma Wellness Services to your month, please call to purchase and book your appointments after you have registered to recieve a $5 discount per service for the entire YFT Month. Want to make it into a three month course? + Add Detox Week (see description) to your YFT month - $630 total + Add Yoga for Transformation Weekly Classes (in November after YFT) - $475 total + All three (YFT, Detox Week, and Cont. Classes) - $710 total *Payment plan with automatic payments available for this option, with a deposit of $300. Call the studio to register for the AutoPay option. Discounted YFT Alumni Rates: (12) Asana Classes Only- $190 (Tues/Thurs 6-7:15pm & Sat 9-11:30am. Spaces limited for this option). YFT + Detox week- $587 YFT+ Detox Week + Continuing Classes- $676

Yoga for Transformation Continuing Classes (7-week) with Jennifer Gray Location: SLP Studio

Dates: Thursdays 11/8 - 12/20 From: 7:00 AM - 8:15 AM Cost: $96 (See above for YFT package prices)

These weekly classes are for those who have ever taken Yoga For Transformation or Detox Week and wish to continue their work with these practices. In this weekly class we will continue our to deepen our practices with pranayama, detoxification, the power of sound and space creation in the physical body. Minimum of 10 preregistered students to run and preregistration for 6 of the 7 weeks will be necessary; those who attend the first six classes will get the 7th free!

Fall Detox Week with Jennifer Johnson and Jennifer Gray Dates: Oct 29- Nov 2, 2012

Location: SLP Studio Time: Sun 4-4:30pm & Mon-Fri 7-8:30am Studio

Cost: $250 ($615 for both YFT Month and Detox Week package. See web for Alumni discounts.)

Join us for a week-long Detoxification program which uses the riches of Yoga, Chinese Medicine, herbs and whole foods to help cleanse the body, mind and soul. Fall is the season for transition and change. In Chinese medicine, this is the season associated with the stomach and the spleen. As the weather cools and activity levels slows down, it is appropriate to change our diets. A Fall detox helps to rejuvenate our digestive system and strengthen our immune system. The group will meet every morning Monday through Friday from 7:00 - 8:30am at the St. Louis Park Studio. Acupuncturist Jennifer Johnson, Lic.Ac. MAOM, and yoga instructor Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Jennifer Gray will to provide you with all of the tools to help you reap the benefits of nourishing your body with food, acupuncture (optional), herbs, reflection, and specifically designed yoga practices. Detox week includes:

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

Visiting Instructor: JASON CRANDELL “Finding Ease at Your Edge” Workshops

(Interview on p.29)

A weekend of strong, smart, fluid yoga Dates: Friday 10/19 - Sunday 10/21 Location: MPLS Studio Cost: $55 each/$200 for all ABOUT JASON CRANDELL “It is teachers and practitioners like Jason that will take the art of teaching yoga to its next step.” -Rodney Yee When you’re in the midst of a life challenge—big or small—do you tense up? Get aggressive? Turn away in fear? One of the greatest benefits of yoga practice is that it trains you to stay calm in the eye of any storm. From a neutral place, you can navigate life’s difficulties with more ease. In this weekend workshop, you’ll learn to work hard and approach poses that challenge you from a relaxed state.You’ll move to your edge—and beyond— with greater poise, awareness, and attention to detail. In so doing, you will maximize your energy, creating greater comfort in your backbends, depth in your arm-balances, and stability in your core.

Hips and Shoulders - Fri 10/19 from 6:30-9pm Exploring Lotus, Splits, and Arm Balances When you learn how to open and align your hips and shoulders, advanced poses unfold effortlessly. This class will combine intelligent sequencing and detailed instruction to help you deepen your experience of the splits, Lotus and playful arm balances. Deeper Backbends, Greater Comfort - Sat 10/20 from 9:30am-12pm If you over-effort or struggle, backbends can feel like your worst enemy. But when you learn to listen to the sensations of your body and make adjustments that suit your unique constitution, you can find your deepest and most comfortable backbend yet. This class will also teach you about the importance of pace and sequencing when preparing for backbends.

Creating Strength and Awareness in Your Core - Sat 10/20 from 2-4:30pm Developing strength and awareness in your core is not only flattering, it sets the stage for greater depth, steadiness, and ease in the rest of your practice. In this workshop you’ll learn how to strengthen and integrate your mid-section in creative, effective, lasting ways.You can expect a thorough, intelligent sequence that includes plenty of abdominal work, inversions, twists and side-bends.

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The Healing Breath - Sun 10/21 from 9:30am - 12pm In this workshop, you will learn to direct your breath into the areas of your body where you need it most — helping to create space and ease in your body where you are tight, restricted, and bound.You’ll practice a mindfully-paced flow that will allow you enough time to deeply observe your physical sensations and channel your breath into your areas of need.You’ll have the opportunity to deepen your experience of standing poses, twists, forward bends, and hip openers (and, honestly, you’ll probably do a backbend or two) as you explore and optimize your breath’s patterns.

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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

Visiting Instructor: GARY KRAFTSOW Optimal Health: A Viniyoga Retreat Week Dates: Mon-Fri, 1/28-2/1/2013

Time: 10am-5:30pm

Location: MPLS Studio

Cost: $700

ABOUT GARY KRAFTSOW, MA, E-RYT 500 Gary began his study of Yoga in India with T.K.V. Desikachar in 1974 and received a Viniyoga Special Diploma from Viniyoga International in Paris, France. He graduated from Colgate University in 1976 and received his Masters Degree in Psychology and Religion from the University of California at Santa Barbara in 1983. Gary is the Founder, Director and Senior Teacher of the American Viniyoga Institute’s Yoga Teacher and Yoga Therapist Training Programs. He is the author of YOGA FOR WELLNESS and YOGA FOR TRANSFORMATION; and educational DVDs Viniyoga Therapy for Low Back, Sacrum and Hips and Viniyoga Therapy for Upper Back, Neck and Shoulders. His DVDs,Viniyoga Therapy for Anxiety and Viniyoga Therapy for Depression were released in August 2011. Gary developed the Viniyoga Stress Reduction Program for the Aetna Mind-Body Pilot for chronic and high stress. His most recent article, A Living Healing Tradition, is published in the Winter 2010-11 edition of Yoga International. The insights of the Ancients from Vedic India have both deep and practical relevance for modern living. We will explore specific Yogic teachings and practices that provide methods to help us achieve our highest potential. Gary will lead us through a step-by-step examination of how to move towards optimal health in this 5-day training. This training will meet from 10:00am to 5:30pm, Monday through Friday. Each session will incorporate and integrate practices from the previous session. Gary will lead two practices each day, one in the morning and one in the afternoon, with a 1.5 hour break for lunch in between. Day 1 Asana: Optimizing Structure AM: Focus on the means and methods to achieve the outer goals of Asana practice including: alignment, stability, appropriate range of motion, resilience, symmetry, and functional movement patterns. PM: Focus on the means and methods to achieve the inner goals of Asana practice including: cultivating awareness of the central channel, increasing and directing the flow of prana in the nadis, and strengthening the inner fire – agni. In both sessions, we will explore how to adapt and individualize asana to help us achieve these goals. Day 2 Pranayama: Optimizing Physiology AM: Focus on the means and methods to achieve the outer goals of Pranayama practice: increasing vitality, improving sleep, enhancing energy, managing stress, stimulating immune response, influencing sympathetic/parasympathetic regulation to optimize physiological processes. PM: Focus on the means and methods to achieve the inner goals of Pranayama practice including: building prana shakti, directing agni for purification, balancing the emotions, clarifying the mind. In both sessions, we will explore how to adapt and individualize pranayama to help us achieve these goals. Afternoon session will include teachings on and practice of bandhas. Day 3 Meditation: Optimizing Cognitive Capacity AM: Focus on the means and methods to achieve the outer goals of Meditation practice including: overcoming distraction and increasing our capacity to sustain focused attention, deepening our capacity for self-reflection and identifying how memory and conditioning influence perception, cultivating non-attachment. PM: Focus on the means and methods to achieve the inner goals of Meditation practice including: recognizing the true nature of Self, cultivating insight and wisdom – buddhi shakti. © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Day 4 Chanting and Mantra: Optimizing Learning and Mood AM: Focus on the means and methods to achieve the outer goals of Chanting practice including: improving memory and cultivating our ability to listen, learning and integrating teachings contained in sources of inspiration. PM: Focus on the means and methods to achieve the inner goals of Mantra practice including: cultivating qualities of mind including tranquility, compassion, joy, devotion – bhava shakti. Day 5 Tantric Yoga: Optimizing Behavior and Cultivating Sadhana AM: Discussion/practice on principles of Tantric practice with an emphasis on methods for strengthening will and intention including tyaga and sankalpa. PM: Discussion/practice on the Tantric use of Deity practice with an emphasis on methods to actualize the qualities they symbolize including nyasa and mantra japa.

Visiting Instructor: DAVID SWENSON Ashtanga Teacher Training/Yoga Immersion Dates: Mon-Sun, 8/19- 8/25/2013 Location: MPLS Studio Cost: $995* (*Early Bird: $895 through 2/1/2013. Payment plan available. Full payment due by training start or by 2/1 for early bird) Time: Monday-Friday 9am-12pm and 2-5pm, Sat 9am-1pm and 3-5pm, Sun 9am-1pm This is a 40-hour intensive immersion into the teaching techniques of the Ashtanga Yoga Primary Series. ABOUT DAVID SWENSON David began practicing yoga at a very early age. His older brother Doug was his first teacher.They practiced hatha yoga from whatever books they could find. David’s introduction to Ashtanga came in 1973 when he met David Williams and Nancy Gilgoff in Encinitas, California. In 1975 David and Nancy brought K. Pattabhi Jois to the U.S. for the first time and Swenson was fortunate enough to be there. He then initiated studies directly with the master. Swenson made his first trip to Mysore in 1977 and learned the full Ashtanga system as it was originally taught by K. Pattabhi Jois. David Swenson is recognized today as one of the world’s foremost practitioners and instructors of Ashtanga Yoga.

During this 7-day training, participants will learn safe and effective hands-on adjustments through partner work for all of the asanas, yoga theory, and practicalities of conducting a class. This is a deep immersion into the details underlying the practice and teaching of Ashtanga Yoga. One need not be a teacher to attend or even desire to be a teacher. Many students have attended this course to merely enhance their personal practice. Those that do wish to teach however will find a wealth of invaluable tools to share with their students. Participants should have a consistent personal practice of Ashtanga Yoga and understand the flow and sequencing of the asanas. The course is not designed as an avenue to learn the sequence but rather to learn to teach Ashtanga Yoga or to deepen an existing practice. As in all courses run by David Swenson there is sure to be plenty of laughter and fun woven into the experience.You are sure to learn more than you ever imagined possible in a weeklong course and have a great time in the process. Don’t miss this opportunity!

Theresa Murphy June 21-23, 2013

May 2013

March 22-24, 2013 © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Creativity, Freedom, Breath, and the Physical Temple

Briohny Smyth & Dice Iida-Klein

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Coming in 2013

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TEACHER TRAININGS 230-Hour Yoga Study Teacher Training How it works:

The 230-Hour Yoga Study/ TeacherTraining Program is designed for any student wishing to teach or simply deepen their experience of yoga and its philosophies. This comprehensive program is registered with Yoga Alliance and payment plans are available. Yoga Study students will learn from a variety of experienced instructors from different backgrounds and yogic philosophies. This program not only helps prepare you to teach what they know -- it is experiential and therefore allows each student the time they deserve to absorb and integrate what they learn.

Upcoming Year-Long Trainings:

:: Sunday Afternoons (bi-monthly) -Starts October 28

Upcoming 9-Month Trainings:

:: Tuesday Daytime (weekly) -Starts November 13 :: Wednesday Evenings (weekly) -Starts January 9

What makes this program different from other teacher trainings? Many trainings around the Twin Cities offer study in only one specific tradition of yoga or sequence of poses. The Yoga Center of Minneapolis offers one of the most comprehensive yoga study and training experiences in Minnesota and exceeds the requirements of Yoga Alliance. Our instructors and facilitators for these groups are amongst the most senior teachers in the area and have provided the quality and foundation of this program for many years. This program will introduce you to a variety of styles and prepare and empower you to teach yoga in the style of your choice. Upon graduation, not only will you have experience in creating your own sequences and understand the principles of creating a balanced class, but you will also have a deeper understanding of Sanskrit, anatomy, yoga philosophies and traditions.

What are the Yoga Study time commitments? The program will meet for trainings either weekly or bi-monthly in a variety of core subjects exploring Philosophy, Alignment, Anatomy (physical & energetic), and Methodology. Attend elective workshops and special events of your choice as your schedule allows and weekly 1.5 hour Technique Sessions. (See web for list of program components.) Conclude your training with a 15-hour mentorship with a YCM program instructor of your choice. Each Teacher Training/Yoga Study group will plan and run a community outreach event for a population that would not otherwise be able to access yoga classes. This rewarding experience is often the highlight of each group.

INFORMATIONAL OPEN HOUSES RSVP online or call 612.436.4700 to attend a Sunday meeting: Oct 14, Nov 4, or Dec 2 from 5:30-7pm at MPLS

The Yoga Center of Minneapolis is licensed as a private career school with the Minnesota Office of Higher Education pursuant to Minnesota Statutes 141.21 to 141.32. Licensure is not an endorsement of the institution. Credits earned at the institution may not transfer to all other institutions. Minnesota Office of Higher Education: 1450 Energy Park Drive, Suite 350, St. Paul, MN 55108 | 651-642-0567. Grading Policy: Students earn hours for participation under the guidelines of Yoga Alliance. Students graduate once they have completed sufficient hours to satisfy the Yoga Alliance RYT200 standards, and earn a passing evaluation from their mentor and the program director. Per Yoga Alliance, no credit can be given for previous trainings toward a 230-hour program certification. See web for current faculty and additional program information. Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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TEACHER TRAININGS Advanced Teacher Training Program (for RYT-500 or Continuing Education) How it works: If you have already graduated from a 200(+) Hour Program (or are RYT200), the Yoga Center of Minneapolis offers 6 Advanced Training Modules that can be taken as stand-alone trainings for continuing education, or may be taken together for your 500-Hour Certification (Yoga Alliance Registration, RYT500). You may complete your advanced certification in 18 months or take the modules piecemeal at your own pace (to complete within 3 years). Modules available on weekdays or weekends. This program is registered with Yoga Alliance and payment plans are available. Program includes technique, philosophy, anatomy, methodology. Practicum in emphasized in each module. The curriculum includes but is not limited to the following:

Module A - Working with Special Populations Teaching Pre-natal, Chair Yoga, Senior Students, , Big A#%!, and those affected by Cardiac Disease, Cancer, Scoliosis

Module B - Yoga Therapeutics for the Physical Body Working with temporary physical injuries and healing (e.g. sports injuries, accidents, recovering from illness), permanent injury or disability (e.g. arthritis, carpal tunnel, individuals with replacements)

Module C - Yoga Therapeutics for the Emotional Body Yoga for emotional health and healing (stress reduction, general anixiety and fears),Yoga for deeper emotional disability (depression, anxiety, anorexia, OCD, ADHD)

Module D- Advanced Alignment, Cueing, Adjusting, & Sequencing

QUESTIONS?

Teaching the above topics to beginners, intermediate and advanced students, sequencing notation, physical and verbal cuing and adjusting

Call the Yoga Center at 612.436.4700 or email register@yogacentermpls.com

Module E - The Philosophy, Science and Mystics of Yoga Ayruvedic Science, Chakras, Koshas, Energetic Movement, Transformative Yoga, Tantra, Mantra, Bijas, Mudras

Module F - Working with Pranayama, Meditation, & Teaching Practices Yoga Nidra,Various Pranayama practices, Upper Level Meditations

(MPLS Studio)

MONDAY MODULES

(SLP Studio)

Meet 8 consecutive Mondays 9am-3:30pm per module (Module F is 5 Mondays)

2012 Module C - Oct 5-7, Nov 2-4, Dec 7-9

2012 Module F - Nov 5-Dec 3, 2012 (Only 5 Weeks)

2013 Module D - Jan 4-6, Feb, 15-17, Mar 15-17 Module E - April 19-21, May 17-19, June 14-16 Module F - July 12-14 & Aug 2-4 Module A - Sept 21-23, Oct 18-20, Nov 15-17

2013 Module A - Jan 14 - Mar 11 (No class MLK Day) Module B - April 8 - June 3 (No class Mem’l Day) Module C - June 17 - Aug 5 Module D - Aug 19 - Oct 7 Module E - Oct 14 - Dec 2

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Meets Fri 6-9pm, Sat & Sun 12-6:30pm, ONE weekend each month for 3 months (Module F is 2 months)

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WEEKEND MODULES

Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Me et

JASON CRANDELL

You would expect intensity from a self-described “fast walker”, a former ice hockey player and skateboarder. But Jason Crandell has a calm, soothing, quintessential yoga voice, a relaxed demeanor and a refreshing lack of ego. The intensity might be found in his attention to detail in transitions, alignment and placement. “The detail is there to help focus the mind, go inside and have a rich, calming experience,” he says. So we work hard but we remain calm. We pay attention to the moments leading into and out of poses. We relax in the midst of difficulty and maintain awareness of who and what we are on any given day. Jason’s influences include Iyengar Yoga teachers Richard Rosen and Ramanand Patel. He apprenticed with Rodney Yee before taking on the role of yoga director at the San Francisco Bay Club. He is a contributing editor at Yoga Journal, has several DVDs and now travels the world leading retreats and workshops including the four scheduled in October at the Yoga Center of Minneapolis. © Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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A. The two skills really reinforce each other. Q. As a teacher what do you feel are the most important concepts you share with your students? A. First, to help students maintain awareness, skill and composure even when things become difficult — especially when things become difficult. One of the ways we do that is by challenging ourselves and seeing what comes up — seeing how our mind, body and breath respond. We learn a little bit about ourselves and then build on that knowledge to continue to respond to new challenges in a skillful way. And of course yoga is more than asana but I do feel that in our modern culture it’s really important that students learn to use their bodies in a full, robust and sustainable way. Q. You talk about “moving from a point of relaxation and mindfulness.” How do you get students into that state of being?

Q. When Seane Corn was here she told us to widen our stance, that keeping our legs too close together might be a Midwestern thing. You’ve traveled all over the world – do you see a difference in yoga students’ body language? A. There are cultural nuances but it continually amazes me how yoga affects everyone the same way. If it’s done well it awakens them, grounds them and soothes them. Everyone looks the same when they come out of savasana. And I’m a Midwesterner by the way so teaching in Minnesota feels like coming home. Q. You were a philosophy major working on a Masters degree when a teacher asked you to take over his Ashtanga yoga class. What made you decide to continue? A. I always thought I would be an educator or academic of some sort. At some point I decided that I didn’t want to be intellectually competitive for a living. I hadn’t really formed what else I wanted to do. I loved doing yoga but I realized that I didn’t know enough and that I needed training that would develop my practice and

Q. You studied extensively with Rodney Yee. A. He has been my main teacher and my primary inspiration. Q. How would you describe your teaching style? A. A vinyasa teacher who emphasizes practical alignment and mindfulness. Q. You have posted some videos and articles on the Yoga Center’s Facebook page (www.facebook. com/yogacenterminneapolis). Will we be doing these poses in your workshops? A. Yes, it’s a way of broadcasting what we can look forward to. Wherever I teach I draw from the same postural vocabulary. I teach what I’m experimenting with and learning from in my own practice and I share these insights in my classes and workshops. Q. Anything you want to add about your upcoming workshops in October? A. They are a good opportunity for students of all levels and all traditions to refine their skills, learn new skills, play, enjoy themselves – I’m looking forward to it!

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Nancy Vala is Registered Yoga Teacher working on her 500-hour certification. She is also an artist and writer who loves to do interviews. You can find out more at www.WalkingSatellite.com or “NestofStillness” on Facebook.

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Q. So writing influences speech and vice versa.

A. That’s a good question. Technically we lengthen, exhale, stay calm, stay grounded, move strongly but slowly, and notice the sensations that arise in the body. Accepting the whole range of our human experience that comes up on the sticky mat is an important way to help us relax. There is no timeline and no set of postures that you have to do now or ever to have a really beneficial experience. By removing performance anxiety people feel naturally more calm and engaged and they tend to have a deeper, stronger, more complete practice.

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A. I’ve always been verbal but the process of being edited vigorously has honed that skill. It was difficult in every way but it’s helped me see what I want to say instead of talking around it. Sometimes I find myself writing things down that I’ve said in class and then I realize that it doesn’t really say anything. So next time in class I say it more clearly.

my teaching skills.

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Q. I always recognize your voice whether it’s videos or a Yoga Journal article. You have a way of communicating that is clear, concise and articulate. Does that come naturally or have you developed that talent?

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KARMA YOGA YOGA AID WORLD RELAY On September 9th, The Yoga Aid World Challenge kicked off in Australia and “followed the sun” through Singapore, Hong Kong, Japan, India, Kenya, England, South Africa, and Canada, ending in the US. The Yoga Aid World Challenge sought to raise $1 million USD for charities around the world by inviting yoga practitioners and teachers all over the world to host 2-hour local events for this first-ever, around the world yoga tour. Twin Cities teachers came together to create Yogapalooza-Team MPLS, held on the grass roof Brit’s Pub in downtown Minneapolis. “Preparing for a charity event like the Yoga Aid World Relay was as much a practice in sangha, or community as it was a project of seva, or karma yoga. Reaching out beyond our inner circle of teachers, students and practice space reminded us that we are not limited in our ability to make an impact in the world,” noted Sarah Jane Wroblewski, one of the instructors.

How Twin Cities Yogis are Paying it Forward

Core Power, and Peter Willcox of Lifetime Fitness. The class was opened by guest drummer, John Dorr who played a drum that was made in the traditional style of the Sami, the indigenous people of Norway. This traveling drum has been to ceremonies in over 150 countries and is meant to represent the circle of life and asks us to bridge the differences of culture and race and religious and political persuasion. “It was a beautiful coincidence that the drum was in our city on the day of the event, and it provided a powerful opening to our class, serving as yet another reminder that there were people all over the world holding the same intention,” reflected Wroblewski.

Among the 75 students who came together on a bright, sunny September morning to practice on the roof-top bocce ball lawn were yogis aged 7-70, of all levels of experience and connection to Yogapalooza’s designated charity, Off the Mat into the World. As each teacher brought the students through a different Team Yogapalooza was represented by teachers from 6 different area studios and part of the class, there was a single thread of community weaving many different many different community yoga projects. styles of teaching that resulted in a The class was team-taught by Jennifer fun and playful yoga class. Jessica Gray, Ryan Kelly, and Linda Rae Holcomb of YCM, SJ Wroblewski of YCM and Invisible Rosenberg, one of Minneapolis’ Gorilla Yogis brought the group Bee Studio, Jessica Rosenberg of Gorilla together in several group poses, Yogis, Amelia Ruth and Jason Herd of

including a huge circle of yogis, connected hip to hip doing tree pose together. Moments like this really illuminated the potential of our collective efforts, on and off our mats. Yogapalooza raised nearly $2000 at this event and is deeply grateful to everyone whose participation made it possible.

WHAT IS “OFF THE MAT AND INTO THE WORLD?” In 2007, three influential figures in the yoga community came together with a shared vision of mobilizing a growing community of yogis into a powerful community of conscious activists and changemakers. Seane Corn, Suzanne Sterling, and Hala Khouri created Off the Mat, Into the World (OTM), as a way to empower yogis bridge yoga and activism. The nonprofit organization uses the power of yoga to inspire consciousness, sustainable action and grassroots social change. There’s an interesting wave in the yoga community today. A lot of people have been practicing yoga for years, even

Not sure where to start? Volunteer matching websites exist to help you connect with a service organization that can use your skills.

www. All For Good.com www. Volunteer Match.com

For Teens & Young Adults: www.DoSomething.org

This organization helps young get involved in an accessible way. Almost every week, they launch a new national campaign. The call to action is always something that has a real impact and doesn’t require money, an adult, or a car.

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Why she’s doing it: “My academic and professional focus has long centered on issues of women’s health, trauma, and the mind-body connection, so this is a cause that strikes my heart and compels me to be involved. Sex trafficking is the fastest growing criminal industry in the world with a ripple effect extending far beyond India to our own state. Many have no idea that Minnesota has the 4th highest rate of sex trafficking in the U.S.

Photos courtesy of Seitz Design, www.SeitzDesign.biz View more photos of the day at http://tinyurl.com/yogapalooza-mpls

decades. Their bodies are healthier, their relationships are better. They’re saying, ‘Now what? How can I take my practice off the mat and into the world?’.” Seane Corn Since their start in 2007, Off the Mat has guided, trained, and connected aspiring leaders to help them speak out, find partners and get it done -- consciously. Project Springboard, one of OTM’s projects, is an accelerator program for Off the Mat’s biggest leaders looking to activate original, sustainable organizations in their own communities. Mentorships through Project Springboard include practical nonprofit management techniques and operational guidance to maximize each project’s capacity for creating real impact. “Almost everyone would like to be of service in some way,” says Suzanne Sterling, “and yet so many of us are waiting for permission to start or waiting until we ‘get our act together.’ Our message is that there is no time to wait and that there is no person who can offer your gifts to the world better than you!” Seane says, “Everything that is happening out in the world—including war, terrorism, rape, oppression and poverty—happens because there is a sense of separation, an attitude that creates “otherness,” a feeling of an “us” being against “them.” Yoga informs us again and again that there is no separation. Aside from leadership and non-profit

management training, OTM’s projects reach out directly to empower and heal vulnerable populations. Empowered Youth Initiative is an on-the ground immersion program serving to reverse the disruptive cycles facing youth in LA and other urban centers through training and education. Yoga of 12-Step Recovery treats addition with a holistic model. The Global Shine Project works to empower women “from Oregon to Uganda” using art, yoga, and service. In the US as voting numbers in the US (especially among Millennials) continues to decline, Yoga Votes strives to mobilize the yoga community, turning America’s 20 Million practicing yogis into informed and engaged voters. Perhaps best known is the Global Seva Challenge, an annual global service project in which those passionate enough to make the commitment can raise awareness and significant funds for the international humanitarian outreach project for the upcoming year and then travel to participate directly in the work on the ground. In past years the Challenges have funded projects in Cambodia, Uganda, South Africa, and Haiti.

In addition to learning about the widespread impact of human trafficking, taking on this fundraising challenge has revealed about myself much more than I bargained! The process has at times felt both exhilarating and purposeful as well as overwhelming and defeating. I’ve watched my thoughts tell me I’m “not good enough.” I’ve noticed my reluctance to ask people for contributions due to fears of rejection or bothering people. I’ve had to find the courage in asking for help and not take it personally when people say “no” or don’t respond. The truth is, fundraising is not a contest to win or lose. At the end of the day I can only do my best to appeal to people’s hearts, raise awareness, and remind myself that every dollar raised helps end a brutal industry.” Want to support Rachel’s fundraising efforts? Visit www.YogaAid.com/rachelallyn Rachel will be holding a benefit (open to all) Nov 10th 7-12pm. Held at the home of Ted Irgens (2115 Pillsbury Ave. S. Mpls) the fundraiser will feature live music, silent auction, food, and cash bar. You can RSVP or donate items to the silent auction by emailing Rachel@drrachelallyn.com. This fundraiser is not affiliated with the Yoga Center of Minneapolis.

Rachel Allyn, yoga psychotherapist in Minneapolis has taken on the goal of raising $20,000 by the end of 2012 as part of the Global Seva Challenge 2012 which is centered on the issue of sex trafficking, with particular attention given to India. Funds raised support organizations that not only will rescue victims but will actively work to rehabilitate and provide healing for survivors.

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Your Stories

Of Karma Yoga

Katie Randall Shortly after I received my yoga teacher certification I joined the Peace Corps and was placed in Grenada in the Caribbean to serve as a Special Education Volunteer. It was an incredibly hard adjustment on many levels but one thing that I was struggling with was finding a yoga community and being able to keep my practice and skills that I had received during my training alive. We were encouraged to take on a secondary project and the universe worked it’s magic and blessed me with an amazing opportunity. Last summer, about 6 months into my Peace Corps service, I was introduced to an organization after running a summer camp at a residential boys home in Grenada. The Bartholomew Lawson Foundation for Children, a New York based non-profit organization, started its principal program REACH Grenada in 2008 with the mission of improving the health and well being of Grenada’s most venerable youth. REACH Grenada seeks to support the health of children living in residential group homes in Grenada through it’s life skills yoga program, which will provide children with the opportunity to build physical, emotional and social well-being. The home I was working at was the only home on island that was not running the program as of yet. The next thing I knew, I was sponsored and got my certification in a Teen Yoga Teacher Training program through Karma Kids Yoga. My background of yoga in combination with working with vulnerable youth were put together and I found my secondary project! I was blessed to have run this program with the caregivers of the home who show great compassion and respect for these boys. Being able to bring life skills in the form of anger management, conflict resolution, self-regulation using breathing and other techniques, and being in the present moment has brought me a fulfillment I’ve never known before. All of this wrapped up in awareness within this safe space, I believe, is a crucial element of life for young, vulnerable youth. REACH’s group-based curriculum is intended to offer children the opportunity for self-efficacy, a structured and safe environment, positive modeling, building healthy relationships, and learning/practicing skills in order to advance mental and psychosocial well-being. The program allows children to be playful through song, dance, games, art, and yoga postures. As children that have been through trauma in the form of neglect, abuse and abandonment this program invites them to express themselves in a healthy and a positive manner.

Sue Westegaard I contacted the volunteer coordinator for Scott County about teaching yoga at the Scott county jail and after an interview and approval by the county board, I was approved to teach on Tuesday nights. I worked with two groups: women and minimum security men. Although I completed my commitment to them last October I have continued going in every Tuesday night. My students thank me for coming; they tell me that the time on their mat really helps them. I never know how many students I will have nor their experience with yoga, but my nights teaching at the jail have become a very important component of my life. It feeds my soul and my heart.

A game of “group knot” to help the boys resolve getting out of the knot through teamwork. Sometimes talking through it, other times communicating non-verbally to work through the problem.

Bonnie Carlson-Green My husband lost his job at the beginning of the recession and, like many, was struggling to find a new job. One day, an envelope arrived with a gift card and a kind note from a friend. We were very touched by this gesture and this friend’s extreme kindness. When my husband recently landed a new job, we decided to purchase a gift card for another family we knew where the parent had been out of work for a while. In our note, we encouraged them to ‘pay it forward’ when they were in a better financial position.

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Yoga Study Karma Projects As part of the Yoga Study Teacher Training Program at YCM, students are asked to create and run yoga programs for those who would not otherwise have access to it because of physical, social, or economic constraints. To date, students from 39 graduating classes have run yoga programs for various groups in the local community, tailoring their offerings Our gro up to the needs of their students. hese T . d n r ership R began workin a Forw y are g e g e h in T v . s o e program sources, Inc. (a with Partilies M o hom m t a s F r n fo t e adult d a r lt pers e. was in Octo s she ber 201 ons with disab ay project om homeles of a big chang a g o y 1, ilit teach y n fr ma sp n offer oga the and I continue ies) My kar re in transitio nd on the cu and the re once a a s t s ie id il ie a il p m r t a week o fam wen the fa , unde ly h d e . it e t k a w r t o ea s ultim overw -Sue My parent for and . What ers, YS3 but the ildren to cook their parents , s d ie le 2 il u d h m d e c n fa h a ir c e e s n h h t e t re r h a e d g r it il w in h w fo v e c t a e t W e u le a h b t r, , e e a h bot yog nt. W reaft yoga to s much differe st, shortly the sed interest in My fellow teacher trainees started working s e a r e w r o p t n . x le e dow oms care with autistic teens through St. David’s Center their ro ve a few peop rovided child o t t n a e w karm belie ply p r o u im d s o I at the Jewish Community Center. We’ve . e g s ay e, w lfillin with u f the tim ually fu chment. We m g t o c had instructors volunteering consistently y a it ’t r n atta erin majo were sson in t we were off the since last summer. It’s been a very rewarding like we le lt a fe o t I u , ted in ies, b t first e. For if il a it h m d p s s e , experience, and great to learn how to teach fa t e ly y r a k e a ded quic thes he d Frustr ut that ring asana to s, a much nee t the end of t ring B . to diverse populations, and get them active in t c je pro offe n. A arent d offe creative and fun ways. Definitely a challenge, ot been ble: for the p d a connectio g present an n e v a h a in an e of be ment. ing valu r, love, 4 but always leaves me with a smile. 3 S Y , someth time, laughte a -- the practic he current mo d Fjersta t y g -Sofia Lorraine, YS30 -Tatum kids, pla he point of yo ver you can to t e this is what

My group started a Karma Yoga Project at Hometown Senior Living, a private residence where people who need full time care can live and get the support they need. Most, if not all, of the residents have memory issues of some sort and most were in wheelchairs or had some sort of limited mobility. Doing yoga with this group was wonderful, and it’s a true testament to how yoga can work for anyone. We did a lot of simple movements linked with breath to bring movement into as many joints as possible and keep them limber.

Our group worked with the Southdale YMCA partners with Minnesota Life College located in Richfield to offer evening activities for their students. Minnesota LIfe College is a vocational and life skills training program for young adults with learning differences and autism spectrum disorders. The students are between the ages of 18 and 24 years and one of the activities they can pick from is yoga. I have been asked to teach a 6-week session on Monday evenings starting in September. -Linda Crable, YS18

We had some humorous moments. Some residents didn’t know the date or where they were, but they could inhale and lift up their arms and they were sweet as anything, and those moments were heartwarming. The work challenged us to improvise around injuries, illness and mobility. In thinking on our feet, we opened our hearts to the progression of life and how yoga can bless us all in any stage of being. -Krista Boos, YS29 Several m embers o f my train offered y ad a ing g oga class h p u ro g e g s y re to any inte roup d in si u n t d e ig S n s a ts e g d o o rest f e Y N icollet Sq Our erienc housing uare, a su ed rful exp sses to a c e o m d bsidized n p le o x for w la out of ho ching c at the melessne youth either comin and tea -11 year olds North ss or the g system (b f6 fost in uilt by th group o Youth Center e Plymou er care y! N e rg ig e h n h b e t orhood F th Church ound Plymou lis. Talk about together kids po with Youth ation and operate Minnea of those great The d L Several o it ts. f us offere ink and HIRED). The spir all of our hear o! d classes o t fo ll id o w d in d ff the year g ou capture it and the sta teach the r graduation, and ed ansen & re. I continu H ie s kids lov o e to -R 7 us, YS 3 io -M v e a r rt G h a McLaug ie r jo r a M hlin, YS32

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Dharma Yoga Unlocking the Body’s Wisdom WHO IS SRI DHARMA MITTRA? On paper, Sri Dharma Mittra is a yoga master with more than 50 years of yoga practice (he likes to be referred to as a yoga teacher) who now lives in New York City offering yoga classes and teacher trainings to the public. Sri Dharma Mittra was in theBrazilian National Air Force when he met his teacher Yogi Gupta/Sri Swami Kailashananda in 1960. After some difficult contemplation, Sri Dharma Mittra left the Brazilian National Air Force and family in order to meet and study with Yogi Gupta. In 1975, Sri Dharma received the blessing from Yogi Gupta to leave the Ashram. Dharma’s honest, humble and sincere personality soon attracted many students since he left the ashram according to Adam Frei, Program Manager and Director at Dharma Yoga Center. In 1984, at age 45, Sri Dharma Mittra created and published his Master Yoga Chart of 908 postures as an offering to his beloved Guru, Yogi Gupta. According to Adam Frei, Dharma meticulously cut, pasted and set each individual photo by

hand, long before the innovations of the computer age. I remember in a lecture Adam Frei mentioned that if Dharma did not feel like the posture was practiced as an offering, he would go to the camera and take another picture.

MY JOURNEY WITH DHARMA I first encountered Dharma Yoga when I was in Hong Kong practicing yoga with a Dharma Yoga inspired teacher. Light and compassion radiated through this teacher with such abundance it inspired me to google Sri Dharma Mittra. When I saw his photo, I instantly knew this was the teacher I needed to study with. I followed my intuition and signed up for the ‘Life of a Yogi’ 500 hour program in Fall 2011 and never regretted my decision. When I told my friends that I signed up for the LOAY 800-hour teacher training (after finishing the 500), most of them thought I was insane. However, the timing was right, and I had wanted to find a reason to go back to New York City to study with Dharma. One learns from Dharma not through words and cues, but by his presence in the room. In his master classes he is like

a child playing with his yoga postures yet he treats every posture as an offering – a balance between devotion and playfulness. Dharma Mittra is one of the rare teachers I know with so much humility, light and compassion towards all beings. He demonstrates humility not through words but through actions. For example, if he falls out of a posture, he always smiles with calmness and shows no sign of ego.

ABOUT THE PRACTICE If you are looking for a yoga style that dictates your breath count, detailed alignment, and exactly what you should do, Dharma Yoga will not offer you that. According to Dharma, the body has the intelligence to know when to breath and move into the alignment that is safe (through intuition). Dharma Yoga requires teachers to demonstrate more postures rather than verbally cueing alignment. Speaking less during teaching allows students to connect to the inner light/Supreme Self that is within each one of us. Based on my experience with Dharma Yoga, this allows students to deeply grow their

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I often receive comments that I sound different when I teach a Dharma Yoga class versus the other styles of yoga, and this is because I intentionally honor and preserve the style of Dharma Yoga by passing on what I learned in the exact same manner it was taught to me. When I teach, I always feel like Dharma’s light is teaching through me and I am simply the vessel passing on the teaching. Other styles of yoga encourage teachers to find their own voice when they teach yoga. This has its merits and its dangers. If a yoga teacher is completely pure and free from his/her own desires and ego (at least during class), the class will be purely from the heart, full of love, compassion and inspiration. If a yoga teacher fails to recognize the voice of his own desire, fear and ego in his teaching, it can be detrimental. These voices sound similar. The only difference is that one voice is inspired by the inner light within each of us, while the other is the ego voice waiting for personal gain. This is why I fall in love with the beauty of Dharma Yoga. I always know I can dial into my training experience and channel the same compassionate energy. I know it is a success when students are receptive. A Dharma Yoga class starts with an asana flow sequence followed by stand-alone postures. Class winds down with an 8-10 minute relaxation as well as breathing technique and meditation. Each Dharma Yoga level is specifically designed by Sri Dharma Mittra based on his long tenure of yoga practice and teaching. Variations/modifications are always encouraged, because at the end of the day, it is not about the poses themselves but rather about the connection with the pose and the technique one is practicing… it’s a sense of devotion rather than muscling through the posture. Dharma always likes to say, “Constant practice is the secret for success.”

...................... Ka Mei Cheuk, RYT500, is now teaching Dharma Yoga at the Yoga Center of Minneapolis. Drop in Wednesdays at Noon (SLP Studio) or Thursdays at 7:30pm (Mpls Studio).

MUSIC

THE

physical, emotional and spiritual self rather than only focus on the physical. In this style of yoga, the teacher channels Sri Dharma Mittra’s energy to the class.

GURU

AUTUMN PLAYLIST 2012 STAND UP A LITTLE TALLER 1. Om Invocation

MC Yogi

2. Mahatma’s Message

MC Yogi Krishna Das

3. Mountain Chalisa

Nibs Van der Spuy

4. Dreams of Believers

EarthRise SoundSystem

5. Desh Nayad

MC Yogi

6. Vanakam (reprise)

Krishna Das/MC Yogi

7. Jai Sita Ram

Trevor Hall

8. Who You Gonna Turn To 9. Sun Light

MC Yogi

10. Pranam

MC Yogi Matisyahu

11. Time of Your Song 12. See You In the Light

Michael Franti

13. Give Love ~ Yoga Aid Theme Song

MC Yogi

14. Vanakam

MC Yogi

15. Om Namah Shivaya

Krishna Das/MC Yogi Michael Franti

16. Gloria

Wilco

17. What Light

Wade Imre Morisette

18. Guru Ma 19. Long Life Chant

Jeff Beal

20. Temple Prayer

MC Yogi

21. Thula Mtwana

African Lullaby

Om Shanti Namaste– Linda Rae

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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The

Yogi’s Kitchen Autumn Greens

Kate Scharenbroich is a Minneapolis -based Yoga Instructor and Private Natural Health Chef Specializing in Gluten Free and Aryuvedic cooking. www.GenuineGourmentChef.com

I

am truly a summer being, heat loving, and need sunshine every day to function on a normal level. I could write about my long farewell to summer but it seems easier to ignore the inevitable and be optimistic about the prospects of fall: squash, pumpkins, changing leaves, and root vegetables. I love cozy nights in the kitchen cooking slow stews, and warm bowls of comfort. Simple concoctions of whole grains, roasted squash, and leafy greens are delicious paired for a mid-week meal. Whether they are harvested from your garden, gathered from a local market, or from a supermarket, autumn greens are

ready to be enjoyed. Always admired for their ample amounts of vitamins and antioxidants, dark leafy greens are a wonderful transition from summer lettuce salads. Greens such as spinach, kale, mustard greens, chard, beet greens, and collards have a wide array of nutrients. They are convenient to cook, and are nutrient dense additions to a fall harvest meal. They are a rich source of minerals including iron, calcium, potassium, magnesium, as well as vitamins including vitamin K, C, E and many B vitamins. They contain a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and other age-

related problems. The beautiful leaves of the curly kale plant give an earthy, lively flavor while Dinosaur Kale also known as Lacinato or Tuscan kale is slightly sweeter and more delicate. To maximize the health benefits from kale, sprinkle with lemon juice and let it sit for a minimum of 5 minutes before cooking. Spinach is another autumn green staple served as an appealing sides or additions to fall harvest salads. This power green is an excellent source of vitamin K, heart-healthy folate, and energy producing iron. However, included in the Environmental

Kale Walnut Pesto Serve as a spread on sandwiches, as a sauce for pasta, or with hummus as a dip. Makes 1 cup pesto. 2 cups roughly torn kale, any variety, (approximately 3 large stems, tough stalk removed) 1/2 cup fresh basil leaves 1 clove garlic 1/4 cup walnuts, toasted until lightly golden and fragrant 3 tsp lemon juice 1/2 tsp sea salt 1 cup grated Parmesan cheese ½ cup good quality extra virgin olive oil Place all ingredients (except olive oil) in a food processor and pulse until ingredients are finely chopped. Turn food processor to on, and slowly drizzle olive oil over the ingredients until incorporated.

Š Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

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Working Group 2012 report, “Shopper’s Guide to Pesticides in Produce,” spinach is among the 12 foods on which pesticide residues are most prevalent. Therefore, it is important to support organically grown spinach to avoid pesticideassociated health risks. Cooked spinach is recommended over raw to release acid and bring out a sweeter taste. The Spinach Catalan recipe below is a unique and easy recipe to that will turn almost any one into a spinach lover.

Swiss chard, turnip greens, collards, and mustard greens are other alternatives to try. Each are loaded with vitamins A, C and K as well as calcium. These greens have a stronger flavor profile with more peppery, earthy tones. This can be toned down by adding an acid such as vinegar or lemon juice at the end of cooking. These greens taste great sautéed with garlic, olive oil, and broth. Just make sure to swish the greens in a water-filled sink, draining the sink, and then repeating until the leaves are clean.

Greens are the number one food you can eat regularly to help improve your health. With the weather chilling down, those durable, sturdy greens that last long after the raspberries and tomatoes have come and gone have proven to contain diseasepreventing components to promote good health. It is time to explore cooking with hardy greens versus raw summer lettuce. These seasonal superstars are all fairly easy to prepare, and incredibly nutritious.

Autumn Green Salad Any combination of leftover grains, nuts and cheese works for this dish. White beans are also a great addition for added fiber and protein. Serves 2-3. 4 cups cooked whole grain (wild rice, quinoa, brown rice, etc.) 1 butternut squash, peeled and cubed Extra virgin olive oil A large bunch of kale, washed, and removed from thick stems 1/4-cup goat cheese Salt and pepper to taste FOR WALNUTS ½ cup walnut halves 2 Tbs honey ¼ tsp ground turmeric pinch of cayenne pinch of salt FOR VINAIGRETTE 1/2 lemon, juiced 3 Tbs extra virgin olive oil A squeeze of honey salt and pepper Preheat oven to 400 degrees and start by roasting the butternut squash. Toss it with a little olive oil, salt and pepper, and place on a baking sheet lined with parchment paper. Roast in the oven for about 30 minutes or until golden brown and tender. While the squash cooks, prepare the vinaigrette in a bowl. Combine all of the ingredients and whisk

until smooth. Also begin to prepare the walnuts by mixing the honey, turmeric, cayenne and salt in a bowl. Add enough water to make a runny paste. Set aside. When there is 10 minutes left for the squash, add the walnuts to the honey mix, stir to coat, and then add them to the squash pan. While the squash and walnuts cook, steam the kale until tender. Remove the sheet pan and set aside to cool for a moment for the sugars on the walnuts to set and turn crispy. To assemble salad, add the kale and butternut squash to the grains. Pour over the dressing and toss to combine. Taste and add salt or pepper as needed. Top with the walnuts and goat cheese.

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STORIES FROM THE MAT I

n March of 2010 I went to a yoga retreat in Lake Atitlan in Guatemala. I was doing yoga about 5 hours each day in addition to hiking and spiritual practices, and I was feeling great. Toward the end of the trip my neck swelled up and everyone thought it was a spider bite. I didn’t feel any itching or pain so I was curious as to what it might be. When I returned home I thought the swelling would reside but it didn’t. I decided to make an appointment with my Internist. When she examined the swelling, she knew it was lymphoma. My spleen and other glands were also swollen. She immediately scheduled me an appointment the next day with the top (woman) surgeon in town for a biopsy. That didn’t give me much time to decide how to tell my partner Cal and two daughters. They are all yoga practitioners. What was really scary for me was that my mother had died of lymphoma 27 years earlier in a matter of months after diagnosis. The next couple of weeks were spent getting two biopsies, many diagnostic tests and stressful times waiting to see the oncologist with the official diagnosis. I kept my equanimity but continuing to do yoga and starting to eat a strict diet eliminating all meat

(except chicken), dairy, sugar, alcohol and coffee. In the end it was coffee that I missed the most. Meeting Dr. Stuart Bloom, my Oncologist, was part of the healing. I had total trust in his care for me. I decided not to do any online research on my particular type of lymphoma and leave the treatment up to Dr. Bloom. That worked for me because if you do any google searches on cancer you will get a lot of frightening information. He prescribed 6 chemo treatments, the first one in late April, 2010. He told me that my hair would fall out soon before the second treatment, 3 weeks later. My birthday is May 15th and right before that day my hair was falling out in droves. I attended a yoga class that morning (feeling very guilty about all the hair that was falling onto the mat and the floor at the Yoga Center of Minneapolis). My teacher, Moya, was so supportive and everyone sang Happy Birthday to me. I decided to have my head shaved later that day on my birthday to celebrate the months ahead. Throughout the 6 chemo treatments people kept noticing a radiance about my body that was spectacular. I noticed a feeling of divinity within

myself that I had never felt before so strongly. The yoga practice was so helpful. When I would do warrior 2, I felt like a true warrior so balanced in my pose that I could balance throughout the whole summer despite the chemo effects, which are cumulative. I was even still able to stand on my head although I had to be very careful without my usual very full head of hair cushioning the posture. Two years have passed since the diagnosis and I am in remission. I really am grateful to all my supportive friends who sent me cards and brought me food and love. But I am especially grateful to yoga, where I found myself in the most challenging warrior pose of all -- the pose of grace in the face of the great journey beyond.

................. Laurie Savran is an Attorney and yoga practitioner living in Minneapolis

Have a story about how yoga has affected your life? Submit your story in next season’s publication.Email your story to Register@YogaCenterMPLS.com with the subject line: Stories From the Mat Submission.

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YOGA STUDY is scheduled for November 16-18!

Once per quarter the Yoga Study program has an Tech Session Immersion Weekend where student can come and do a cluster of their elective classes in 2 days. It’s a great opportunity to dive into the material, build camaraderie and also give students a chance to offer a glimpse of Yoga Study to friends and family with a special Kirtan event on Friday November 16th, led by Tara Cindy Sherman and

Sarah Jane Wroblewski, YS Coordinator

CORNER

Yoga Study Tech Weekend

Coleen Elwood. Kirtan is devotional singing and chanting and is an incredibly powerful way to access our physical, mental and creative potential. Coco and Tara have played together for many years and will inspire you as they guide you through their interpretation of these traditional Vedic mantras.

Congratulations to our 230-Hour Yoga Study Summer Quarter Graduates: Bernadette Seefeld

Chris Elvrum

Rosemary Hansen

Mickel’ Yust

Michelle Farinella

Wendy Composto

Michael Nali

Gregory Parks

Gail Machov

COUPON FOR NEW STUDENTS

COUPON FOR ALL STUDENTS

$10 Off an Absolute Beginner Class Series

$5 Off a Yoga Workshop at YCM

[Regular price $50, discounted price $40] Limit one per person. Present in person or enter code online: yogi214. Not available in conjunction with other discounts.

[Use towards any 2-hour or 3-hour workshop, excludes Visiting Instructors] Limit one per person. Does not apply to Visiting Instructor Workshops. Present in person or enter code online: yogi212. Not available in conjunction with other discounts.

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700

Oct-Dec 2012

38


Introducing

Carie Taylor, CMT, NCTMB

8+ years experience

• Relieve stress • Manage anxiety and depression • Release chronic pain • Address sports-related injuries • Control Blood Pressure • Reduce stiffness • Boost your immunity

Slow, Focused Deep Tissue * Thai Massage Mexican River Rock Hot Stone * Prenatal Cranio-Sacral Therapy * Integrative Bodywork

BOOK ONLINE!

www.yogacentermpls.com 952-345-1953

GET THE WORD OUT Want to advertise, mark a milestone, or honor someone special in the next publication? Call us at 612.436.4700 and reach out to the yoga community with a B&W or full color space. Prices are reasonable and help this publication run on recycled newsprint.

:: SLP Studio 952.345.1953 4200 Minnetonka Blvd 55416 register@yogacentermpls.com :: MPLS Studio 612.436.4700 212 3rd Ave N #205 55401 register@yogacentermpls.com

YOGA

CENTER of Minneapolis

www.yogacentermpls.com


Yoga Center Minneapolis Fall 2012