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Winter 2019-2020
Workshops & Events
December/January/February
Thank you for supporting Uttara Yoga Studio!
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|  | New! Sunday Sound
every Sunday 6:30 - 7:30 pm
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Our sound healing events have been so popular, we are making it a regular weekly class. Join us for Sunday Sound, a rotation of our incredible sound healers -- Kimberly Vest, Cheryl and Betsy. Everything from Tibetan singing bowls to crystal bowls and gongs. Each instructor has their own style and vibe, be sure to check our class schedule online to see who will be playing for you each week. Drop-ins welcome, class packs accepted.
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| Gentle Yoga and Massage
with Christina Lofaro & Uttara Instructors
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Fridays, December 6;
January 24; February 28
6:00 – 7:00 p.m
The ultimate unwind from your week. You will be guided through a gentle yoga class as you receive gentle Thai Yoga assisted stretches and acupressure.
Class Packs Welcome or Drop-In; YOU MUST PRE-REGISTER SPACE IS VERY LIMITED; you can purchase online or email to reserve your space.
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|  | Ayurveda Techniques
to Survive the Holidays
with Kimberly Vest
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Saturday and Sunday
December 7 and 8
11:00 am - 5:00 pm
Fee: $200.00 early registration by December 3; $225.00 after (Entire weekend)
Saturday only - $100.00 early registration by December 3; $125.00 after
11 Hours of CEC credits for this workshop
The most wonderful time of the year can be a challenging time of the year!! The holidays season can be extremely stressful with making decisions about parties to attend and family gatherings, gift giving, eating holiday foods and enjoying the festivities with a beverage or two! All of these activities can create anxiety and when we are in a state of anxiety, stress and worry, we are unable to make the best decision and sebsequently we do not feel our best and brightest.
Ayurveda, known as the sister science of Yoga is the traditional healing system from India. Ayurveda is very holistic and looks at many different ways to care for your body, mind and spirit. When you take care of yourself during these seasonal transitions, you improve your well-being and thus bring peace and happiness into your life.
This is the "Kapha" and "Vata" time of the year in Ayurveda. "Vata" is described as movement and this is when the cool winds blow in and change the season. When the season changes, our bodies respond to this change. "Kapha" is described as dense and earthy and these characteristics help to ground us when the cool air moves in. When Kapha and Vata are out of balance we can feel sluggish, ungrounded, scattered and simply want to hibernate underneath the covers.
The focus of this workshop is to learn the importance of physical yoga practices, food choices, daily routines, mudras, chants and meditation through an Ayurvedic lens to help you maintain health, balance and happiness through the "Vata" and "Kapha" season so that you can truly enjoy this time of year!
The workshop will end with an opportunity to share recipes and sample tasty Ayurvedic treats that you can easily recreate in your own home kitchen!
(Attendees who book a private Ayurvedic Lifestyle Consultation with Kimberly ($200.00 value) will receive a $30.00 discount off of the workshop)
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|  | Restorative Yoga with Susi Hutchison
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Fridays: December 13; January 17; February 7 - 6:00 - 7:15 pm
Stressed? Tired? Need to reset? This class is for you. We begin with gentle long-hold restorative poses; then relax into savasana, during which you will be guided into a deep state of inner stillness. Amazing for stress reduction. Drop-in or class packs accepted.
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| Second Annual Holiday Bazaar at Uttara
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Saturday, December 14
11:30 am - 4:00 pm
Our Holiday Bazaar is a wonderful opportunity to start shopping for unique and handcrafted items from local vendors within our community. Jill Loftis will be offering FREE tarot readings beginning at 1:00 pm. We will also have gift certificates and yoga packages available to purchase. We look forward to seeing you there!
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|  | Information Meeting - Italy Retreat
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Saturday, December 14
12:00 pm - 1:00 pm
Interested in going with us on our epic Italy adventure in May? Deposits are due January 15, so let's get together and talk details. Flights, logistics and/or any questions you might have. See you there!
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| Special Solstice Restorative Yoga and Live Drumming with Susi and Druminyasa
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Tuesday, December 17
7:00 pm - 8:30 pm
Join Susi for her regularly scheduled restorative yoga magic accompanied by the intuitive live music flow of our friend Brad Ellsworth (Druminyasa). Don't miss the magical mix of vibration and restoration, class packs accepted, see you there!
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|  | Restorative Yoga and Sound Healing with Susi and Cheryl
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(SALEM LOCATION)
Friday, December 20
6:00 pm to 7:30 pm
Join Susi Hutchison for gentle, soothing restorative yoga poses as Certified Sound Healer Cheryl Murphy plays a variety of instruments ranging from singing bowls to chimes in order to bring you into a deeper level of relaxation and release.
Wonderful for stress reduction and a great into to yoga if you have never tried it before. This deep, healing session will quiet your mind, relax your body and guide you into a deep state of inner peace. Please pre-register, fee $20. Couples $30 for two; unlimited members/$5.
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| Flow Yoga AIM* with Ninette Crunkleton (*absolutely inappropriate music)
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Fridays, December 20; January 3
6:00 pm - 7:00 pm
Join Ninette to rock out and flow to all the fun songs we don't normally play in yoga class; all-level flow; and a hell of a good time. Everyone welcome. Drop-in or class packs accepted.
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|  | Winter Solstice Cord-Cutting Ritual
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Saturday, December 21
3:30 pm - 5:00 pm
Fee: $20
Join Jill Loftis on the day of the Winter Solstice and consciously release old patterns and relationships that no longer serve you. We are beginning a new decade and it is important that you move into this new era free from the bonds and limitations of energetic cords that connect you to the past. We will explore various ways acknowledging, blessing and letting go of your past and perform a cord-cutting ritual together. Open to all.
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| Winter Solstice Kirtan and Gong Meditation
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Saturday, December 21
5:30 pm - 6:30 pm
Join your friends at Uttara for call and response chanting and then a relaxing gong meditation to usher in the new season. Everyone is welcome, we will accept donations for Roanoke Refugee Partnership.
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|  | Yin/Yang Sound with Kimberly Vest
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Friday, December 27
6:00 pm - 7:15 pm
Class packs and drop-in students welcome
This gentle class will begin with soothing sounds to help settle and calm the mind. We will move into a slow flowing yang practice to get the body warmed up and then settle into longer yin holds. Singing bowls will be played during the longer holds to open up different areas of the body. The practice will end with a 15 minute sound savasana with both crystal and Himalayan bowls. This class is appropriate for all levels of students.
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| Ninth Annual Movement, Mantra, & Meditation for Charity with Kimberly Vest
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New Year's Day
10:00 am - 12:00 noon
Donations accepted for Roanoke Refugee Partnership
Join Kimberly for this two-hour class and begin the new year with a quiet mind, calm breath and a light body! We will work with movement, breath and mantra thus uniting the body,mind and breath. This practice will allow you to work at a deeper level with flowing postures to relax the body and using sound as a tool to quiet the mind, eradicate stress and release toxins accumulated in our bodies.
We will end our time together with yoga nidra (deep-relaxation), gong savasana, followed by a "japa" based meditation. Japa is the process of mentally repeating a mantra.
Everyone is welcome! The studio will be closed for the remainder of the day.
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|  | Saturday, January 4
1:00 pm - 3:00 pm
Fee: $35.00; please pre-register.
So, you've been working with your cards for a while; let's next-level your readings with more in-depth work with other spreads and refining how you frame your questions in order to get clear information from your deck. Tips and techniques for reading for yourself and for others in addition to the 12-hour astrology spread, Celtic Cross spread and the Isis Lotus spread. Bring your deck and let's explore!
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| Jump Start January - Warm Immersion Series with Kimberly Vest
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Tuesday & Thursday Mornings January 7, 9, 14, 16, 21, 23, 28, 30
6:30 am - 7:30 am
Fee $80.00 for the series
Please pre-register as there is a minimum of 6 registered students needed to run this class. Drop-in students are welcome.
Start the year off right and dedicate the month of January to reset your yoga practice and take charge of your health and happiness with this early morning warm yoga class.
During these classes you will work with breath, movement and postures designed to wake up your body and start your day off right. You will concentrate on the form for the poses as well as gain a better understanding of the benefits of the practice. Class will end with a deep relaxation and meditation that will leave you feeling energized and ready to taken the day!
This class is accessible for all levels of yoga student from beginners on up as you will be provided with variations to dial your practice up or down depending on your needs. NOTE: These classes will be heated.
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|  | Harness the Power of Your Breath with Jill Loftis
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Tuesdays, January 7, 14, 21, 28
6:00 pm - 7:15 pm
Fee: $60.00 pre-registered, $80.00 registration after January 4
Join Jill Loftis to utilize Barratt Breathwork restorative breathwork techniques, as well as traditional yoga pranayama techniques, to harness, purify and move energy throughout your body. Explore the power of your breath and develop the ability to self-regulate your mood using breathing techniques. Excellent for stress reduction, self-study and spiritual growth. Each week will introduce new concepts and offer experiential learning. Open to all; please pre-register, space is limited.
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| Full Moon Ritual
with Jill Loftis
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Friday, January 10
6:00 pm - 7:00 pm
Fee: $10.00
Join Jill to celebrate the Full Moon in Cancer. Full moons are culminations, usually bringing the completion of a cycle or an ending. They are also the perfect time to release and let go of whatever it is that no longer serves you or no longer belongs in your life. We will gather for ritual and a guided meditation. No need to pre-register, all ages welcome.
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|  | Dreaming Your Way to Wisdom: Understanding the Messages from Your Inner Teacher with Gracia Gimse McKinley
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Saturday and Sunday
January 10 and 11, 2020
11am-5pm
(30-minute lunch break each day)
Saturday Only Option
Early Registration:
Just Saturday $100, both days $200
Late Registration:
Just Saturday $115, both days $225
“The dream is the small hidden door in the deepest and most intimate sanctum of the soul, which opens to that primeval cosmic night that was soul long before there was conscious ego and will be soul far beyond what a conscious ego could ever reach.” C.G. Jung
When you go to sleep there is something in you that wakes up in realms beyond; it is your dream maker. We all have an inner teacher and guide in our dreams that communicates important messages in the form of symbolic images and feeling states. When mindfully engaged dream symbols are fertile ground for the expansion of self-awareness.
In this dream workshop we will:
~ approach dreams and dreaming with a sense of curiosity and imagination
~ explore various theories of dream interpretation
~ learn methods for remembering and recording dreams
~ discuss the potential to expand consciousness through dreamwork
~ discuss the healing potential of working with dreams
~ discover ways to re-enter a dream in order to work with the symbols
This workshop will be meaningful to anyone who is interested in exploring their own dreams and/or the dreams of clients and students.
Come Saturday only for an introduction to dream exploration, or come both days for a deeper dive into the land of dreams.
Please think of a few dreams you would like to work with during the workshop. They can be from any period of your life, recent or past. Also bring a notebook and pen. Both days count towards 11 hours of continuing education for Yoga Alliance registered yoga teachers. One day counts towards 5.5 hours.
Gracia Gimse McKinley finds dreams to be an important part of her own evolution and has witnessed how dream exploration has helped many of her clients and students. She is an ordained Swami in the Kriya Yoga tradition, Astrologer trained by the Temple of Kriya and Steven Forrest, E-RYT 500 and C-IAYT. She currently resides in Sedona, Arizona and Zurich, Switzerland.
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|  | Astrology 101
with Jill Loftis
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Saturday, January 18
12:30 pm - 2:30 pm
Fee: $50.00. A manual is included; astrological charts provided (I will need to know your birth date/time/location).
You read your horoscope online. You've heard of Mercury Retrograde and sorta-kinda-maybe know what that means. You admire the Full Mamma Moon and she reminds you that you are part of a beautiful and mysterious Universe. How to tackle the vast science of Astrology and cultivate a deeper understanding?
This workshop will help you to understand astrology basics; offer resources to deepen your knowledge; and teach you tools and techniques that will help you to weave the cycles of cosmos into your daily yogic and spiritual practices.
We'll learn about the energies of the signs and the planets; we will study and discuss the difference between Sun Signs, Moon Signs and Rising/Ascendant Signs. We'll cover the phases of the Moon and how that can help you with appropriate timing. Learn about the "high vibe" and "low vibe" for each astrological sign. Break down the concepts of the twelve astrological houses; explain retrogrades; and more. Launch your study of these powerful tools that will help you to understand yourself and the complex astrological cycles that are approaching.
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|  | Ecstatic Dance
with Clarissa and Tim
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Saturdays, January 18; February 15 & 29
7:00 pm - 8:30 pm
Ecstatic dance is a liberating and judgment-free space of movement, music, and community. Also known as free-form dance, it's all about tuning into your own body and allowing it to move in the way it wants to move.For some bodies this may mean twirling and leaping across the dance floor. And for others it may mean something more subtle-- tiny, gentle movements and conscious breath to support your healing.A few simple guidelines: no shoes, no drugs or alcohol, no phones or cameras, no non-natural scents, no talking on the dance floor.The only directive: Allow your body to move exactly how it wants to move.Tix $15 - purchase at the link on this event or come early and purchase in person at Uttara. Doors open at 6:30.**If the fee would bar you from attending, we may be able to provide admission in exchange for a little help at the event. Please ask Clarissa for more info.JOIN THE ROANOKE ECSTATIC DANCE COMMUNITY to make sure you get notified of more dance events! https://www.facebook.com/groups/RoanokeEcstaticDance/
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| Beyond the Mat Book Club - January
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Thursday, January 23
7:00 pm - 8:30 pm
One of the niyamas (positive duties) of yogic tradition is svadhyaya (self-study). This book club will undertake the study of texts that are intended to advance one's understanding of how to apply yogic principles to life beyond the mat. Our January selection is The Great Work of Your Life: A Guide for the Journey to Your True Calling by Stephen Cope. This book explores how to apply the principles of the Bhagavad Gita to discover your true calling, or dharma, by exploring the lives of contemporary and historical figures such as Harriet Tubman, Walt Whitman, and Jane Goodall, to name a few. Previous reading of the Bhagavad Gita is not required, as Cope explains the relevant concepts in the text.
Moderated by: Jae Wilkinson
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|  | Reiki Weekend with Heather Riddle
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Saturday, January 25 - Reiki Level 1
Sunday, January 26 - Reiki Level 2
9:30 am - 5:30 pm
Fees:
Reiki 1
$145 registered by January 10; after $160
Reiki 2
$165 registered by January 10; after $180
Both sessions: $290 registered by January 10; after $325
Audit: $50 each class (must present previous certificate-possible purchase of manual which is $20.)
Reiki is an ancient and powerful practice that facilitates deep relaxation, and promotes systemic rebalancing and harmony throughout the body. This Reiki 1 class offers all of the foundation needed to begin to bring this gentle yet powerful channeled life force into your own life, and into the lives of your loved ones.
The Reiki energy helps to open energy blockages, greatly reduce stress, see and clear false beliefs, and so much more. Once the body is held in harmony, the pathways for easeful healing can softly broaden.
In this Level 1 Reiki class, students will learn what Reiki is, where it came from, and how to use it, including history and technique. Certification includes Reiki attunement and practice. Each student will give and receive a full Reiki treatment.
All participants will receive a certificate for their Reiki Level 1 completion, which will gain them entry into any Reiki Level 2 class.
In this Reiki 2 class, students will build on skills learned in Reiki 1. A new hand position will be presented and this is the level where symbols are learned and integrated into the practice. Students will learn how to clear a space using Reiki and give Reiki healing sessions from a distance. Any previous Reiki 1 certificate is sufficient. A $20 surcharge may apply for the Reiki 1 and 2 manual, payable directly to the teacher. Once you register, you’ll be asked to present your Reiki 1 certificate, if taken elsewhere. Audit option available.
BIO
Heather first learned Reiki in 2005 and became a Reiki master in 2013. As a householder, she has found many practical uses for this wonderful energy, from cleaning the energy of the space in her home to easing the discomfort of sick loved ones, and facilitating their well-being. As a professional, the power of this ancient energy presents itself to clients who have reached a wall in their healing process, helping the pathway to healing to open wide, through deep peace, harmony and balance.
She loves passing on the attunements and techniques to others and seeing how they use the Reiki energy in their own lives.
Heather is also a certified hatha yoga teacher, a massage therapist, and an IET practitioner. She practices at Uttara Yoga Studio, and retreats of all kinds, including retreat centers, yoga retreats, and private artisan retreats.
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| Intro to Tarot
with Jill Loftis
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Saturday, February 1
1:00 pm - 3:00 pm
Fee $35
Developing your ability to tap into the wisdom of the Universe for personal guidance will help to propel you along your spiritual path and ope the door to more direct communication from your guides and Divine forces.
Join Jill Loftis to learn about using the ancient art of reading tarot (pronounced "ta-row") to help you listen to your guides; check in on the daily; and also look at the larger cycles unfolding in your life. It is recommended that you purchase and bring with you a tarot deck. If you are looking for a good starter deck, try Easy Tarot by Josephine Ellershaw. You can also purchase any deck that calls to you (there are so many!). If you are looking for a book, check out the Ultimate Guide to Tarot Card Meanings by Bridget Esselmont (check her out on www.BiddyTarot.com.).
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|  | Yoga Basics with Kathy Knizner
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Sundays:
February 2, 9, 16, 23; March 1, 8
4:00 to 5:00 pm
Fee: $60.00 pre-registered by January 25; $85.00 after; please pre-register, space is limited
Are you interested in taking a yoga class but would like a start in a setting focused on teaching beginning/level 1 yoga poses? Or, perhaps you are still new to yoga and would like to delve more deeply into the poses you have been practicing in class and ask questions that may have arisen about yoga generally.In this 6 week workshop, we will explore in an open, nurturing way:*what to expect in a beginners/level 1 yoga class*practice of beginning/level 1 poses*explore why/when to use props*learn about the history of yoga and key yoga philosophy*benefits of a yoga practice
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| Yoga for Healthy Aging with Kathy Knizner
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Tuesdays:
February 4, 11, 18, 25; March 3, 10
6:00 pm - 8:00 pm
Fee: $125 early registration; after January 25, fee $140; please pre-register, space is limited to 12 students
One thing we know for sure is that change is constant; our bodies show us this overtime as we age and live. How you respond to changes in your body and how well you develop healthy responses to life as it unfolds, contributes to healthy aging.
Developed by Baxter Bell, MD and Nino Zolotov, Yoga for Healthy Aging (YFHA) is a practice on how to use yoga to cultivate your physical, mental and emotional health for a lifetime of well-being.
During this six-week workshop you will learn and practice:
- The scientific background that explains how and why yoga supports healthy aging.
- Essential yoga poses, sequences, and other health-promoting practices.
- Movement sequences for strength, flexibility, balance, and agility.
- Yoga for managing stress, optimizing brain health, and experiencing equanimity.
Class 1: Introduction to Yoga for Healthy Aging. What is aging and what are the components to healthy aging? Explore how yoga influences your healthy lifespan through asana (yoga poses), stress management and yoga philosophy. We will sample some of the practices to illustrate the concepts. The class will close with questions and a restorative practice.
Classes 2 through 6: Learn about the four essential physical skills and yoga poses/practices that support these abilities along with select yoga philosophy to help with equanimity:
Class 2: Strength based practice with restorative pose and meditation.
Class 3: Flexibility based practice with restorative pose and meditation.
Class 4: Balance based practice with restorative pose and meditation
Class 5: Agility based practice with restorative pose and meditation
Class 6: Integrated practice with restorative pose and meditation.
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| Couples Thai Yoga Massage
with Christina LoFaro
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Saturday, February 15
4:00 pm - 6:30 pm
Fee: $50 individual – $70 couples
This 2.5-hour guided partner class is intended for individuals and couples interested in cultivating compassion, embodied wisdom and a deeper sense of connection in their relationships. Journey into a delightful exploration of touch, using assisted stretches and therapeutic Thai bodywork techniques that can be done by and for most people, without requiring any prior experience of Yoga or massage.
Experience both giving and receiving this deeply relaxing, yet enlivening style of Yoga as you explore the joys of mindful movement and conscious healing touch. Practice comfortably clothed, on a special arrangement of mats on the floor, while the instructor demonstrates each move on a model, verbally and visually directing the group through a satisfying sequence of moves, deeply integrating body, mind and soul.
Caocao sipping chocolates will await you and you will leave having given your partner a 40 min massage. Please pre-register, space is very limited.
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|  | New Moon Ritual
with Jill Loftis
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Sunday, February 23
4:00 to 5:00 pm
Fee $10
We welcome the New Moon in Pisces with ritual, intention setting and introspection. No need to pre-register, all ages welcome, no experience necessary.
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| Beyond the Mat Book Club - February
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One of the niyamas (positive duties) of yogic tradition is svadhyaya (self-study). This book club will undertake the study of texts that are intended to advance one's understanding of how to apply yogic principles to life beyond the mat. Our February selection is The Yoga Sutras of Patanjali, translation and commentary by Sri Swami Satchidananda. The Sutras (thought-threads) are ancient yogic teachings that cover ethics, meditation, and physical postures, and instructions for daily living. Sri Swami Satchidananda offers practical advice based on his own experience for mastering the mind and achieving physical, mental and emotional harmony.
Moderated by: Jae Wilkinson
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Uttara Yoga Studio
401 Highland Avenue, SE, Roanoke, VA 24013
11 Library Square, Dancing Crane Center, Salem, VA 24153
Please pre-register to secure your space in any of these amazing workshops and events; more information is available on our website.
Questions? Call Melissa 540-309-0071
www.UttaraYogaStudio.com
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