Effective: March 2015 Body & Mind / Yoga Schedule TIME DAY & CLASS INSTRUCTOR STUDIO 6:00AM-7:00AM 8:00AM-9:15AM 10:45AM-11:45AM 12:00PM-1:15PM 5:30PM-6:30PM 6:45PM-7:45PM SUNRISE SALUTATIONS IDY YOGA FLOW + MEDITATION LEVEL 1-2 GENTLE YOGA YOGA WALL LEVEL 1-2 HOT YOGA GENTLE YOGA LANCE SHANNON SHANNON SHANNON ANDY AMY YOGA YOGA YOGA YOGA YOGA YOGA 6:00AM-7:00AM 7:30AM-8:30AM 8:30AM-9:30AM 8:45AM-9:45AM 10:30AM-11:30AM 10:45AM-11:45AM 12:00PM-1:00PM 3:00PM-3:30PM 3:35PM-4:05PM 4:15PM-5:15PM 5:30PM-6:30PM 6:45PM-7:45PM SUNRISE SALUTATIONS GENTLE YOGA PILATES MAT YOGA LEVEL 1 SIT & B FIT (CHAIR & PROPS) GENTLE YOGA YOGA LEVEL 1-2 YOGA BEARS AGES 3-5 YOGA BEARS AGES 6-8+ IDY FLOW LEVEL 1-3 YOGA LEVEL 1-2 EVENING FLOW YOGA LEVEL 1-2 CAITLIN SHANNON LANCE ROSA GINA ROSA ROSA SAL SAL HOLLY GABRIEL GABRIEL YOGA YOGA SILVER YOGA SILVER YOGA YOGA YOGA YOGA YOGA YOGA YOGA 6:00AM-7:00AM 8:00AM-9:15AM 10:45AM-11:45AM 12:00PM-1:00PM 4:00PM-4:45PM 5:30PM-6:30PM 6:45PM-7:45PM SUNRISE SALUTATIONS GENTLE YOGA + WALL GENTLE YOGA VINYASA FLOW LEVEL 3 PILATES MAT YOGA LEVEL 1-2 PILATES MAT KRISTEN ADELIZ ADELIZ SHEENA LEANN J. AMY LEANN J YOGA YOGA YOGA YOGA GOLD YOGA YOGA 6:00AM-7:00AM 7:30AM-8:30AM 8:30AM-9:30AM 8:45AM-9:45AM 10:30AM-11:30AM 10:45AM-11:45AM 12:00PM-1:00PM 3:00PM-3:30PM 3:35PM-4:05PM 4:15PM-5:15PM 5:30PM-6:30PM 6:45PM-7:45PM SUNRISE SALUTATIONS GENTLE YOGA PILATES MAT IDY FUNDAMENTALS LEVEL 1 SIT & B FIT (CHAIR & PROPS) GENTLE YOGA YOGA LEVEL 1-2 YOGA BEARS AGES 3-5 YOGA BEARS AGES 6-8+ VINYASA FLOW LEVEL 1-2 GENTLE YOGA IDY FLOW LEVEL 1-3 CAITLIN SHANNON LEANN J. ROSA JEAN ROSA ROSA SAL SAL SHEENA ANNALISA ADELIZ YOGA YOGA GOLD YOGA SILVER YOGA YOGA YOGA YOGA YOGA YOGA YOGA 6:00AM-7:00AM 8:00AM-9:15AM 8:30AM-9:30AM 10:00AM-10:30AM 10:45AM-11:45AM 12:00PM-1:00PM SUNRISE SALUTATIONS IDY YOGA FLOW + MEDITATION LEVEL 1-2 PILATES MAT POWER FLOW & FLEXIBILITY GENTLE YOGA YOGA LEVEL 2-3 LANCE SHANNON LEANN J. ADELIZ SHANNON CAITLIN YOGA YOGA SILVER GOLD YOGA YOGA STAFF ROTATION STAFF ROTATION HOLLY YOGA YOGA SILVER CAITLIN/KAMIE LEANN J. KAMIE YOGA SILVER YOGA 8:00AM-9:00AM 9:15AM-10:15AM 9:15AM-10:15AM 9:15AM-10:15AM 10:15AM-11:15AM 4:00PM-5:30PM MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY GENTLE YOGA YOGA LEVEL 1 BALLETONE SUNDAY FUNDAMENTALS & FLOW LEVEL 1-2 PILATES MAT IDY OM FUSION LEVEL 4 For our most current schedule please visit: www.groupexpro.com/schedule/309 Group Ex Director/Yoga Supervisor: Adeliz Alvarado-King: [email protected] Body & Mind / Yoga Class Descriptions IDY (Integrative Dynamic Yoga): Classes labeled “IDY” are specifically designed to provide members with an integrative approach to yoga, health, and fitness; thereby, fusing traditional yoga principles, contemporary philosophical practices, fundamental principles of exercise science, functional conditioning and movement. Depending on the level of the class, these classes may include flowing movements, prolonged holding of postures to increase strength and/or flexibility, breathing techniques and breath awareness, meditation practices and centering, and relaxation. Instructors may also use yoga props including straps, blocks, blankets, and sandbags to assist in facilitating correct postural alignment and body awareness. IDY Balanced Body Level 1: This class is taught with the intention of guiding students through a centering meditation, followed by a thorough warm up and step by step yoga sequence that focuses on body awareness and alignment. Each sequence is taught with a restorative approach that encourages overall strength and balance. This is a great class work off some of your daily stress in a more restorative way, bringing more balance into your life! No previous yoga experience is required. IDY Core Fundamentals: This class blends core strengthening exercises with traditional yoga postures and movements. This technique focuses on increasing core strength and awareness, flexibility of the spine, and breathing techniques. A strong core and flexible spine, allows greater ease of movement. Breathing techniques and relaxation practices provide for mind-body integration. Level 1 Core Fundamental classes are appropriate for those new to yoga, yet looking for a moderate challenge. Level 1-2 Core Fundamental classes are more physically challenging and include dynamic strengthening and stretching poses and movements; however, modifications are given to those new to yoga. IDY Fundamentals: The IDY Fundamentals introduce IDY’s Seven Principles of Synergy with particular emphasis placed on Integrative Principles of Alignment. Level 1: These classes introduce the foundation for those who are new to the IDY method. These classes are ideally suited for those wanting to increase strength and flexibility, improve range of motion and functional movement. This class is also perfect for those seeking more detailed posture instruction and guidance. In Levels 1-2 postures are held for extended periods to experience the dynamic action within each pose to create greater extension and expansion. This class is also perfect for those seeking more detailed posture instruction and guidance. (Level 2) is taught with the intention of guiding students through very challenging postures and movements as well as inversions, hand and arm balancing postures, and full backbends. Previous yoga experience is recommended and not recommended for beginners or those with injuries. IDY Gentle: This gentle class is taught with the intention of guiding students through a centering meditation and then followed by a flow and hold sequence that establishes and encourages proper body awareness and alignment, full range of motion, balance and core strength. In addition this class provides therapeutic/functional movement and foundational postures. This is a great class to start and end your week with some very much needed TLC! No previous yoga experience is required. IDY- Fusion Flow Level 3: This advanced class is taught with the intention of guiding students through very challenging postures and movements as well as inversions, hand and arm balancing postures, and full backbends. Previous yoga experience is REQUIRED; this class is NOT for beginners or those with injuries. IDY Om Fusion Level 4: This 90 minute class expands on the integrative approach to yoga, health, and fitness that fuses traditional yoga principles and contemporary philosophical practices with the fundamental principles of exercise science and functional conditioning and movement. This advanced class is taught with the intention of guiding students through very challenging postures and movements as well as inversions, hand and arm balancing postures, and full backbends. Previous yoga experience is REQUIRED; this class is NOT for beginners or those with injuries. IDY Yoga Flow + Meditation Level 1-2: This class adds a short and guided meditation practice, providing an opportunity for participants to learn, practice, and experience meditation. As with all of our yoga classes, focus is placed on principles of alignment, breathing, and learning a variety of asanas (yoga postures), meditation, and relaxation. All levels are welcome. Yoga: Classes labeled “Yoga” include a variety of yoga styles and techniques that are based upon the Instructor’s yoga background and training. Each class includes instruction in breathing techniques, asanas (yoga postures), and relaxation. Sunrise Salutations: Greet the day with an energetic mind and open heart. Each class includes a quick warm-up leading to sun salutations leading to yoga posture variations and flowing movements that include standing and balance poses, seated stretches, breathing techniques, and relaxation. This class is not recommended for those with injuries. If this is your first yoga class, please introduce yourself to the instructor before class. Sunrise Yoga Flow Level 1-2: Greet the day with an energetic mind and open heart. Each class includes a quick warm-up leading to sun salutations leading to yoga posture variations and flowing movements that include standing and balance poses, seated stretches, breathing techniques, and relaxation. This class is not recommended for those with injuries. If this is your first yoga class, please introduce yourself to the instructor before class. All levels welcome. Yoga Level 1: Create a solid and safe foundation for your yoga practice. Learn fundamental alignment principles for foundational postures. Participants will learn breathing techniques, asanas (yoga postures), and alignment principles that provide a solid foundation for your yoga practice. Level 1 classes are appropriate for those new to yoga. Modifications to postures are given so that each participant can honor their body and capabilities. Yoga Level 2: A moderately paced intermediate class. Continue to deepen your practice by refining the details of postures. Focus is placed on holding poses longer and going deeper. These classes also include foundational sun salutations and vinyasa flow movements. Classes may include inversion preparation poses (including headstands, handstand, and arm-balancing postures), and backbends. For those with a solid yoga practice, approximately six months to one year of yoga study. Yoga Level 1-2: or Mixed Level: These classes combine Level 1 and Level 2 and are taught with the intention of guiding students through foundational and more challenging postures and movements; however, options for modifying poses and sequences are provided, as appropriate, for each student. Students new to yoga should start with Level 1 classes. Anusara Elements Yoga Level 1-2: The anusara yoga method is designed to serve students of any level of experience, age, gender, race or religion. These anusara-based yoga classes begin with a centering exercise, while heart-centered themes are generally woven throughout the classes. A unique set of bio-mechanical alignment principles is applied to each asana (pose). Some pranayama, meditation, and mudras may be incorporated into the classes. The practice is lighthearted and joyful and the intention of each class is for every student to leave the class feeling better about him or herself. Sit & B Fit (Chair & Props): Have fun and move to the music in this gentle class exploring a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support. Balletone: This fusion-style class offers a fun, invigorating workout without the use of equipment or props. The goal is to leave members lengthened, strengthened and energized with simple movement patterns that build core control, coordination and confidence (All) Mat Pilates: This class is designed to teach the basic principles of Pilates using mat exercises. You will learn how to use breath to facilitate movement and to activate the deep “corset” muscles that stabilize the spine and pelvis. This mind-body class trains the whole body simultaneously to build a strong, long, lean, and flexible muscles as well as coordination & balance. (All) Balanced Body Level 1: This class begins with a centering and meditation practice, followed by a thorough warm up. Thematically, this class uses the IDY integrative approach of fitness and yoga and fuses the fundamental principles for those beginning a yoga practice and who are new to the IDY method. Focus is placed on integrated movement and alignment applications for increasing strength, stability and balance and functional conditioning. Yoga Etiquette: • Please be respectful to the instructor and fellow members and arrive 5-10 minutes before class begins, so as not to disturb the class once it has begun. If class has already started, enter quietly, unravel mat outside the studio to minimize noise. • Remove your shoes and socks (there are cubbies outside the studio doors). Please do not walk on wood floor with shoes. Gentle Yoga: A restorative yoga practice that reduces stress and relaxes the mind. This class includes calming seated and standing asanas (yoga postures) and gentle flowing movements that increase range of motion and flexibility of joints while at the same time cultivating a meditative and relaxing yoga practice. Suitable for seniors or those recovering from injuries or those who prefer a calm, peaceful, and slower paced class. All levels are welcome. • Bring a yoga mat to class (for hygiene reasons). If you do not have one, mats are available for rental ($3+tax) or purchase ($15+tax) at the front desk Hot Yoga: In this class, the studio is heated to approximately 90 degrees. The class is taught based upon the Instructor’s yoga background and training and includes instruction in breathing techniques, asanas (yoga postures) and flowing movements, and relaxation. The use of heat assists increasing flexibility and range of motion, releases toxins, develops muscle tone, and builds the immune system. Because the room is heated, please be sure to be well hydrated before class and bring a water bottle and towel. • Wear comfortable, layered clothing that allows for freedom of movement. Power Flow: This “Zenful” yoga based class combines mindful breathing that is synchronized with a powerful flow sequence utilizing bosu, slides and glides that in 30 minutes efficiently addresses 5 levels of fitness: cardio, muscular strength, muscular endurance, flexibility and balance. By focusing on using the breath in combination with movement; members can work up a sweat while easing out the stresses of the week. This class can be used as a compliment with other classes or alone; regardless you’ll leave class feeling powerful and energized! All levels welcome. • Inform the instructor of all injuries, medical issues, or if you are pregnant. This will allow us to give modifications of poses to meet your needs. • Do not eat a large meal at least 1-2 hours prior to class. If you are prone to low-blood sugar, eat something light and healthy about 30 minutes before class. No chewing gum please. • Avoid using perfumes and scented lotions prior to class. Scents are not conducive to breathing exercises and lotions make your hands slippery. • Turn off all cell phones and leave your worries behind.
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