Open House Celebration: Save the Date!
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Come play with us at our Open House!
 Where: One Center Yoga
When: Saturday, January 31,
from 3-6 pm
Why: Because we appreciate YOU!
We had so much fun at our gathering last January that we decided to make this an annual event! Please mark your calendar now, and then join us the last Saturday of January for an afternoon of yoga and communty. We have a lot to celebrate: outstanding teachers; dedicated staff and volunteers; excellent classes in Iyengar, Purna, alignment, and therapeutic yoga; light-filled studios, equipped with essential yoga props. The main attraction, of course, is all of you who come to practice yoga at One Center. Together…we are One!
We invite you to:
- Participate in teacher-led demos
- Try the rope wall and the new Great Yoga Wall™
- Play with the props
- Sign up for new membership-based series
- Eat delicious snacks
- Win prizes
- Spend time with wonderful people
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The Great Yoga Wall Series with Letitia Walker
January 8 - February 26, 2015
Thursdays, 5:30 - 7 pm 
The Great Yoga Wall™, conceived and designed by Kedric Wolfe and Aadil Palkhivala, is an invaluable prop in a yogi’s arsenal. Infinitely and easily adjustable, the Wall, with its straps, bars, swings, and other accessories, can help you find and feel the correct actions of poses, use traction to bring greater opening in the body, and work therapeutically towards greater health in the hips, neck and shoulders, and spine.
Join Letitia for this 8-week series to learn how to incorporate this wonderful tool into your practice. All levels are welcome. Limit 16 students.
Come have fun and take advantage of the only studio in town with The Great Yoga Wall™!
Cost: $108 for 8 weeks (this series must be purchased separately from any other series).
Begin Yoga Now! with Lindsay Majer
January 15 - February 19, 2015
Thursdays, 5:30 - 7 pm
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 6-week introductory yoga series-- just for beginners.
Register and pay in advance for $60. Special $60 price is for NEW students only.
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Lindsay is also teaching an Alignment Level I class beginning Monday, January 12, from
5:30 - 7 pm. This is a wonderful way to continue studying with Lindsay, if you have completed the Begin Yoga Now series with her, or if you simply want to get your week off to a great start on Mondays with a Level I class. Check it out!
Click here to register for these classes.
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Three-Fold Way to Balance Your Life:
Mindfulness + Meditation + Yoga
with Cindy Dollar & Susan Grant
Thursday, January 8, 5:30 - 7:30 pm
All levels welcome--no prior experience necessary!
Join Cindy and Susan for an unusual and rewarding evening that combines mindfulness exercises, guided meditation, and yoga. This practice can help you stabilize the mind, cultivate compassion, and enliven the body.
Cindy Dollar has been helping people live more flexible and balanced lives through yoga since
1985. Owner of One Center Yoga, she teaches classes and offers private instruction. Voted “Best Yoga Teacher in Western North Carolina” for three consecutive years,
Cindy is a Certified Junior Intermediate I Iyengar Yoga Instructor.
Susan Grant MA, LPA has worked as a psychologist in private practice and in hospital and primary care settings. Her specialty is to combine her training in evidence-based Western therapeutic approaches with Eastern mindfulness and meditation skills. She has studied and practiced Buddhist meditation since 1990, and is a dedicated student of mindfulness and meditation.
$30 if you pre-register, $35 on day of class.
Click here to register.
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Pose of the Month: Chaturanga Dandasana (Four Limb Stick Pose)
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If you have come to one of my classes in the past month, then you will most likely have practiced chaturanga dandasana from the ground up, a challenging pose. This is the reason why: I have been practicing this pose a lot on my own as a way to counter the effects of long periods of sitting and studying accounting in front of a computer. Doing the pose from the ground up requires strength of the arms, legs, upper back, and abdominal muscles. It is a great pose to counter the effects of too much sitting or slumping. It is also a great way to teach the muscles of the shoulders and upper back the correct action required in sirsasana (headstand) and salamba sarvangasana (supported shoulder stand).
Contraindications
If you have carpel tunnel issues or other wrist injuries, you can practice this pose on your forearms, although different muscles of the shoulders will be used.
The Pose
To set yourself up for the pose, begin with your entire body in a prone position on the floor. Place your hands by your lower ribs on the floor. Your forearms should be perpendicular the floor. This angle encourages the shoulder blades to pin on the back while coming into the pose. Tuck the toes under and lift the legs off the floor, keeping the toes and balls of both feet firmly planted. Take a deep breath. Now, engage the abdominals, legs, and shoulder muscles and lift the entire body a few inches away from the floor. In this position the arms should make a right angle to the floor. Take a few deep breaths here and lower back down to the floor.
The Modified Pose
If you can’t get both your shoulders and abdomen off the floor at the same time, try practicing the pose with your pelvis supported by a flat bolster. This often helps students work on simultaneously lifting the abdominals, legs, and pinning the shoulders on the back.
Recommendation
Try adding chaturanga dandasana to your daily practice to give you the strength to carry out your New Year’s resolutions.
Presented by Danielle Fath-Goldstein
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As this year begins, I watch my mind come up with all sorts of good ideas about how I plan to super-charge
my healthy habits. I’m going to do more asana, meditate more, walk the dog more, study the sutras more, and spend more time with my husband. Right behind those “good ideas” is a voice in my head that says, “Sure. When do you have time to do that? You’re already overwhelmed and overextended.”
Whoa! Is that so? Any of it? First of all, am I really in need of more yoga, meditation, walking, studying, or even more time with my husband? And, what about being overwhelmed and overextended: which part of me
believes that is true…and why?
I think many of us get caught up in the idea of changing our habits or improving our life, especially when the New Year arrives. The countless self-improvement books and audios out there suggest that if only we were different we’d be better and happier—kind of like a new and improved dish detergent.
Don’t get me wrong: I support the intention of self-improvement without self-recrimination. The key, I believe, is to first examine our desire to improve or change: does the desire come from a place of personality’s wants, or does it arise from a place of wise intelligence? The personality gets caught up in wanting and craving (raga) from a place of not enough, as in: I’m not good enough; I don’t practice yoga enough; and I don’t even meditate at all. This chain of beliefs often leads us to give up on creating healthy habits by concocting excuses such as, in my case, “I am overwhelmed and overextended.” The other kind of desire (tapas) comes from a place of wisdom that leads to right effort (virya), as in: I know that my body feels better when I practice yoga; I know that sitting in meditation calms me down; I know that I’m kinder to myself and others when I feel better. And, speaking for myself, I actually have a more spacious and less time-constrained life when I practice these healthy habits. So then, let me practice what I know leads me to less suffering.
B.K.S. Iyengar ascertained that as human beings we are enough, but as practitioners, we could use some improvement! He emphasized the importance of steadfast effort. So when personality tries to convince us that we won’t be able to follow-through on eating more nutritious food or practicing more yoga, don’t pay that self-negating “I” any attention. Just walk on over to your mat and get started! Show up and practice, stay true to your intentions, knowing from your own experience that you feel better when you do.
As we look at what we want from 2015, let’s look at how we want to be rather than what we want to do. If we set our intention to “Do more yoga,” can we set it from a place of compassion for the part of us that knows deep down that the practice brings us more clarity?
In Cheri Huber’s book, Making a Change for Good, our book club selection for January, she writes that when we use compassionate self-discipline, rather than an “I need to fix this” mentality, we are guided by the intelligence and generosity that is our authentic nature. As she writes” “We don’t lack self-discipline, we lack presence.”
So from this new orientation, take a look at your list of New Year’s resolutions and examine your intention. Imagine bringing presence, compassion, and right effort to the practice of what you want to change. See if that doesn’t help lead you towards happiness and freedom.
I highly recommend you join us every Sunday night through January to explore Cheri’s book. Feel free to come, whether you’ve read the book or not. You’re already enough.
Namasté,
Cindy
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New OCY Website to Launch in February!!!
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As you may have noticed, our old website is on permanent vacation while we get ready for the arrival of our fabulous new one. We’re very excited about its attractive design, additional features, and ease of use.
In the meantime, visit www.onecenteryoga.com for our current schedule. You will be able to read the descriptions of the classes and the teacher bios on that page.
For details about new classes and series, read and save this newsletter. Feel free to call us at 828-225-1904 or email us at info@onecenteryoga.com with any questions.
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Lynn Patton now teaches Rachel Fagan's Saturday, 9-10:30 am class, which is now an Iyengar All Levels class.
Rachel now teaches the Monday, 9:30-11 am, Alignment All Levels class, formerly taught by Kay.
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Please welcome two new One Center Yoga teachers, Kris Moon and Gabe Pickard.
Starting on Tuesday, January 6, Kris will take over Danielle's Alignment Level I /II class from 5:30 - 7 pm.
Kris offers  a comprehensive yet simple practice, rooted in alignment, breath, and mindfulness. She believes the benefits of yoga and meditation are available to all, and encourages her students to build a consistent practice in order to integrate these benefits into daily life. In a kind, patient, personable, and skilled manner, Kris invites students to discover this for themselves.
Kris has been a dedicated student of yoga since 2007 and a certified teacher since 2011. In India, she immersed herself in yoga and Ayurveda, Vipassana, and Zen meditation. She balances her training in the East with continued study in the West. Kris completed Trauma-Sensitive Yoga training with Dave Emerson and Jenn Turner. As apprentice to Gabriel Halpern, she trained in Iyengar-based asana, pranayama, and yoga therapeutics. She deepened her understanding of meditation through Jon Kabat-Zinn's Mindfulness-Based Stress Reduction program. What she offers as a teacher continues to evolve through advanced trainings and personal practice.
Starting on Wednesday, January 7, Gabe will teach an Iyengar Yoga Level I/II class
from 3:45 - 5:15 pm.
Gabe Pickard-KarnowskI, an Iyengar Certified Instructor, draws on her training both as a physical therapy assistant and a professionally trained dancer. As a dancer, she was often injured, and endured chronic knee, back, and neck pain. She began to take hatha yoga, but did not get any relief from the pain. When she started taking classes in Iyengar yoga, her physical conditions improved, as did her mental and emotional  state.
Gabe has been studying Iyengar yoga since 1997 and teaching since 1998. She holds an Iyengar certification at the Introductory I and II Level, and is working towards the Intermediate Junior I certification level. She has a sincere and deep respect for her teachers, who include Senior Iyengar teachers John Schumacher, Manuso Manos, Simon Marrocco, Chris Saudek, Gabriella Gubilaro, Swati Chanchani, many of the faculty at the Institute of New York, and other experienced instructors throughout the United States.
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During the month of January, our book club will
 discuss Making a Change for Good, A Guide to Compassionate Self-Discipline by Cheri Huber. Using a fun and engaging approach, Huber explores the idea of making positive change in our life through acceptance and kindness towards ourself. The book contains a guided 30-day retreat that allows you to practice compassionate self-discipline to incorporate a healthy habit into life.
Please join us Sunday, January 11, 18, and 25, from 5:45 to 7 pm. The last 15 minutes are devoted to meditation, which we are doing jointly with our sister studio, The Glowing Body, in Knoxville.
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Upcoming Spring Workshops
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2015 Spring Workshops!
March 13-15, 2015 - Rutu Chaudhari
April 3-5, 2015 - Gabriel Halpern
May 1-3, 2015 - Elise Miller
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Transformation Yoga Therapy
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Begin your journey to mastery.
Sign up now for 200-hour and 300/500-hour teacher training certification courses with Lillah Schwartz--and a little help from her friends!
Trainings begin February 21, 2015, and are held at One Center Yoga.
For three decades, Lillah has trained hundreds of people like you to connect with their hearts and their potential. Now it is your turn. Join Lillah and other talented teachers--Ryan Conrad, Letitia Walker, and Mili Perez--to learn to integrate alignment principles, physiology, bio-mechanics, and intermediate sequencing. Whether you intend to teach or simply wish to deepen your understanding and strengthen your personal practice, these trainings will transform your life.
For more information, visit http://yogawithlillah.com/teacher-training/
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Do you want more
CONNECTION,
AWARENESS, LOVE?
Join us every Monday from 8:00-10:00 pm EST at One Center Yoga.
Experience a powerful, heartfelt contemporary meditation that is relevant for today’s demanding lifestyle. Various forms of music are used to deeply touch your soul and further your journey within. Geared for all levels of meditators, from beginners to the very experienced. Dress comfortably and bring pen and paper.
Suggested donation: $10 (first-time guests attend free) Please arrive 15 minutes before start time.
Please register online or drop in.
https://mondaymoderndaymeditation.eventbrite.com
For further information visit our website:
www.moderndaymeditation.net
email: info@moderndaymeditation.net
Come awaken your spirit, your passion,
and your heart!
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