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July 2014
A Weekend Workshop with Matthew Sanford 
Be Inspired. 
Explore yoga from an unprecedented perspective. 
 
August 1 - 3, 2014
 
In asana, a yoga practitioner must learn to combine what can and cannot be felt and controlled. This is essential, not only for a deeper realization of strength, balance, and flexibility, but also for the unification of the individual with the Universal Self. Through a variety of poses, some strenuous, some subtle, you will explore asana as a practical vehicle for self-realization.
 
Matthew leads people of all physical abilities and levels of yoga practice to experience yoga in a profound and unique way. Don't miss this opportunity to study with a remarkable man! 
 
Total cost for entire workshop $275. Early bird discount $250, if paid by July 15th.
 
For complete details about the content of each session and prices for individual sessions, click here.
 



Friday                
12:30 - 3 pm       Opening Yoga to Everyone
  3:30 - 5 pm       All Humanity
  6 - 7:30 pm       Five Sensations
     8 - 10 pm       Faithful Living
 
Saturday   
9:30am-12pm   Alignment, Precision & Effortless Sensation                 
          2 -5 pm   Moving Inward, Deepening Outward

Sunday
             
 9 - 11:30 am     Inner Body/Outer Movement
 1 -  3:30  pm     Back Bending from the Inside Out
Begin Yoga Now--Introductory Series

New! New! New!
 
Have you always wanted to try yoga but weren’t sure where or how to start, or felt uncomfortable joining a group that has been practicing together for a while?
 
That’s why we are offering Begin Yoga Now,
a 7-week introductory yoga series just for beginners.
 
 
Each class is taught by a fabulous One Center Yoga instructor. Register and pay in advance for this 7-week series for $60. Class is limited to 16 students.
 
If you have friends or family members who have expressed an interest in a beginner yoga series, please share this information. We are excited about these classes and believe they are an excellent way to learn the fundamentals of yoga from outstanding teachers.
 
Click HERE to Sign Up. Be sure to choose the date of July 12 at the top of the screen and then click on the SIGN UP NOW button. 
Two-Hour Classes
 
Yoga for Emotional Well Being
with Rachel Fagan
 
Saturday, July 12, 4-6 pm
 
In this 2-hour class, we’ll explore several yoga asanas and practices specifically designed to manage our mood and energy level. Come as you are. Leave with powerful and accessible tools to enhance your well being! Students of all levels are welcome.
 
You’ll learn:
  • A well-rounded home practice of yoga poses 
  • Supported yoga poses for physical relaxation and emotional stability 
  • Progressive relaxation techniques 
 
 
Making Friends with Your Neck & Shoulders          
with Nicole Kintz
 
Saturday July 26, 2014, 4-6 pm
 

 
This 2-hour class is perfect for all levels and ages. Even if you don't have specific neck and shoulder issues, this class will enhance the health of your upper body.
 
Students will learn how to:
 
Stabilize and mobilize the neck, shoulders, and upper back
 
Practice poses that create space and strength in the arms and shoulders
 
Integrate muscles in the upper back so shoulders have more movement and less discomfort. 
 
 
 
 
 
 
 
 
Relax, Restore & Renew
with Danielle Fath-Goldstein
 
Saturday, August 9, 2014, 4-6 pm
 
In our busy and full lives, many of us forget to take time to slow down. We can be so tense that even in savasana, corpse pose, we can’t fully relax the body, mind, and breath.
 
In this 2-­‐hour class, we’ll support the body with props in various poses so we can reach a deeper level of relaxation and reconnect with our center. You’ll leave feeling relaxed and renewed. This class is appropriate for all levels of yoga students. 
 
               
Click HERE to register for these classes. $30 if paid in advance, $35 on day of class. 
Asana of the Month: Parighasana

Parighasana
translates into Gate Latch pose. In the Iyengar Preliminary Course syllabus, it is described as an "assisting pose,” which means that it helps improve the body's ability to do other poses, such as utthita trikonasana and uttitha parsvakonasana. Parighasana is a good pose to do before practicing other kneeling poses like ustrasana. It also helps to teach the body twisting and turning movements necessary for parivrtta trikonasana and parivritta parsvakonasana. Practice parighasana regularly for a few weeks and notice if you find more ease in these other poses. 
 
 
 
 
Start by kneeling on a folded blanket. Press both shins and the tops of your feet into the blanket, and lengthen up through the spine. If your ankles are stiff and the feet do not touch the floor, place a rolled blanket edge under the feet. Place both hands on your hips and check to see that the hip bones are level.
 
Next, extend the right leg out to the right side with the knee bent
and the foot under the knee. Keep your hands on your hips and
make sure the hip bones are still level. Then, pull the abdomen in and up, and descend the tailbone toward the floor. Lengthen the right inner right groin to the inner knee (adductor muscles).
 
Straighten the right leg completely and press the right foot into floor. Keep the right knee facing up so the right hip is externally rotated. Here, too, work to keep the hip bones level. Straighten both arms and extend them outward and level with the shoulders. 
 
Extend the right side,hinge at the hip crease, and bring the right arm down to the right shin. At the same time, reach the left arm up and overhead, with the palm facing down. Although the right side body now is shortened and the left side body is lengthened, keep both hips level. Stretch to make more space between the left side ribs.


Turn the abdomen and chest toward the left. Next, lengthen the neck and turn the head to look up at the left elbow.
Hold the final pose for three slow, fluid breaths. Then reverse the steps to come back to kneeling. Repeat parighasana to the left. Do the pose twice to each side.
 
Presented by Rachel Fagan
Cindy's Thoughts: Waking Up to Yoga
Yoga is quite visible in the world these days—at least the asana (posture/pose) aspect of it.
 
Almost everyone I know either practices yoga, has tried to, wants to, or is afraid to. Yoga has become an exercise program and social activity for many practitioners. I have no problem with this. I’m thankful that people are waking up to the physical benefits of yoga. I do wish, however, for practitioners to understand that yoga is much more than a way to increase strength and flexibility--yoga is a multi-layered practice that can lead to the well-being of our entire Being.
 
When I first started practicing yoga, I used it as an adjunct to running. I came to yoga to stretch my hamstrings and ended up stretching my life. I explained to my incredulous friends that I wasn’t going to move to India, convert to Hinduism and change my name to Samadhi. I did name my dog “Samadhi”, however, although my niece (the one who recently married) always called her “Somebody”.
 
Somewhere between asana as an exercise and yoga as a Hindu religion lays the truth, at least for me. As I’ve practiced the poses, my mind has become more focused. I’m not as likely to pick at my toenails in a standing forward bend, to forget why I’m standing at the refrigerator door looking in, or to have a standoff with a pushy person at the tailgate market. For me, starting with the physical practice of asana opened the door to the other seven limbs of yoga.
 
For your reference, the eight limbs of yoga are:
 
Yama – moral restraints
Niyama – individual practices
Asana – physical poses or postures
Pranayama – breath awareness
Pratyahara – emancipation of the mind from external stimuli (!)
Dharana – concentration, focus
Dhyana – meditation
Samadhi – absorption
 
As my understanding of the whole of yoga has expanded, I find that sitting still has become easier for this girl who used to move nonstop, both mentally and physically. I’ve learned to sit still in times of difficulty and to be with the discomfort, rather than to seek better accommodations.
 
When I first read the yamas, they sounded suspiciously like the Ten Commandments from my Baptist upbringing. Now I practice ahimsa (non-harming, thou shalt not kill) as an aspect of my interrelationship with all beings, not as a way to avoid going to Hell. Through this practice, I feel compassion with other beings (yes, spiders and yellow jackets, too) and I choose not to harm them. What hurts one hurts all, yes?
 
The practice of all eight limbs of yoga winds through life on Planet Earth. By bringing attention to how we live and love, we have options in every moment. All of these limbs lovingly creep into and inform our ever-remarkable life.
 
Do misfortunes and difficulties arise in life? Yes, absolutely! Does waking up to yoga and making clear and compassionate choices get easier? Yes, absolutely.
 
As a yoga instructor and practitioner, I am very happy to see students coming to class to explore asana. I encourage you to continue. Pay attention to what you learn on the mat through the poses—humility, focus, effort, and ahimsa—and then practice those qualities in your daily life.
 
If this has sparked your interest in learning more about the eight limbs of yoga, you can find many books on the subject at the library and at One Center Yoga. Or ask your yoga teacher!
 
Namaste,
 
Cindy
 
 
 
 
 
In this issue:
Class Schedule
 
 
July 4th Schedule
On Friday, July 4, only the 5 pm class is cancelled.
 
Come get your inner fireworks ignited with one (or more!) of these classes:
 
9:30-11 am, Women Over 50
10:00-11:30 am, Alignment-based Yoga
12-1 pm, Lunch Hour Yoga

Free Classes for Veterans today - July 4
 
Book Club 
 
For our July book club, we will continue discussing the Bhagavad Gita. The content of this beautiful poem is the conversation between Krishna, whom Hindus consider an incarnation of Vishnu, and his cousin and friend Arjuna, on the battlefield in the moments before the start of the war of Kurukshetra.
 
This remarkable verse offers a summary of Hindu doctrines and a yogic path to spiritual freedom. The battlefield setting can be viewed as an allegory for the ethical and moral struggles of human existence. In our book club in June, Gerlinde described the Gita as “a manual for living.” Many of the ideas mirror the yoga sutras of Patanjali. It is amazing to study how these concepts and principles, written down thousands of years ago, are relevant to our lives today—and can be practiced by all of us in the present moment.
 
Even if you have not attended the past two book club discussions on the Gita, please join us on Sunday, July 20, from 5:45 to 7:00 pm. In preparation, please read Chapter Two, and come ready to share your experience of how you are applying those ideas in your own life. The last 15 minutes of book club is a meditation. 
 
Copies of several versions of the Gita are available on our shelves!
Healing Our Backs
with Yoga
 

A layperson’s guide to pain relief with
Lillah Schwartz
August 22 - 24
 
Friday, 6:30-9:00 pm
Saturday, 10:30 am-6:00 pm
Sunday  9 am-12:30 pm
 
 
22% of the proceeds from this workshop benefit
Southern Appalachian Highlands Conservancy.
Co-sponsored by WNC Woman and Ashevillage Institute
 
Click below to register and to learn more about the workshop, or call Lillah at
828-273-9401.
2014 Workshops: Save the Dates!
Teacher of the Month
Please welcome Lindsay Majer, our newest instructor!
 

Lindsay was hooked on yoga after taking her very first hatha class in 1998. When she moved to Asheville in 2003, she began a nine-year work-trade apprenticeship at Lighten Up Yoga, where she had the opportunity to study with numerous Iyengar-style teachers. Lindsay completed her 200-hour teacher training in Lillah Schwartz’s Transformation Yoga Training in January 2014.
 
Lindsay believes that yoga is a journey. She meets each student wherever that individual is and supports her/him in discovering each pose. In her classes, she creates a welcoming and informal space in which students can feel safe to become more acquainted with their bodies by exploring the intricacies of alignment. By sharing her insights, she encourages each student to connect with her/his inner strength, courage, and wisdom.
 
“I would like to send kudos to Lindsay! I took a class with her today when she subbed for Mili. Her consistent cueing throughout the poses was wonderful! She really conveyed the nuances to get us into the proper alignment. Thanks for consistently awesome experiences with your teachers at One Center Yoga!”
                                              --Linda Bellengi
July Book Sale
Okay, maybe our selection of books is not everyone's idea of beach reading...but the 20% off prices during July will buoy your spirits! Buy some great books today.
Peach and Tomato Salad
July in the south means peaches and tomatoes and basil, which makes this delicious salad a must! It's quick and easy to put together. If your budget permits the word "heirloom" when you are shopping for tomatoes, choose those because they come in such wonderful colors and rich flavors.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Ingredients
 
Serves 4

1/4 cup thinly vertically sliced red onion
1/2 pound ripe peaches, pitted and cut into wedges 
1/4 pound tomatoes, cut into thick wedges
1/4 pound cherry tomatoes, halved
1 tablespoon balsamic vinegar
1 1/2 teaspoons extra-virgin olive oil 
salt and pepper to taste
1/4 cup (1 ounce) crumbled feta cheese
2 tablespoons chopped fresh basil
 
Preparation
 
1. Combine the first 4 ingredients in a large bowl.
2. Combine vinegar and olive oil in a small bowl, stirring with a whisk. Drizzle the dressing over the fruit and onion mixture and toss well.
3. Sprinkle with cheese and basil.
 
For a vegan option, add grilled tempeh in place of the cheese.



 
 
 
One Center Yoga  •  120 Coxe Avenue, Suite 3A  •  Asheville, NC 28801
http://www.OneCenterYoga.com/
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