ycm magazine spring '11

Yoga Center of Minneapolis

April-June 2011 Magazine

Foodie Focus, Yoga Study Corner, Upcoming Events...

Class Schedules & Workshops

Eat for Equity

Eating Local

Interview withLeslie Howard

Eoin Finn’s Blissology

TABLE OF conTEnTS

YOUR YOGA JOURNEY Getting Started Class Passes & Free Class Opportunities................................... Personal Yogi Consultation................................................... Class Categories and Descriptions.......................................... Class Level, Sweat Factor....................................................

Entry Level Practices Beginner Class Descriptions and Session Dates...........................

Continuing Practices View the Drop-in Class Schedule online! Spring Workshops & Intensives.............................................. JAI Crib.........................................................................

Deepening Your Journey Detox Week, JAI Teacher Training, Visiting Instructors.................. Summer Yoga Kids Camps.................................................... Yoga Teacher Trainings........................................................

FEATURED ARTICLES Interview with Eoin Finn..................................................... CSA Basics....................................................................... Eat for Equity, Minneapolis.................................................. Yards to Gardens............................................................... Leslie Howard Knows Your Pelvic Floor.................................... Foodie Focus................................................................... Yoga Study Corner & Coupons................................................

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 April-June 2011

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Director’s NoteSpring is here! I believe this was the first winter in the history of YCM that we had to deal so so many closings, unhauled snow, and 5 foot snow drifts up our front door! However, in the midst of mother natures heavy down pour, my heart became

flooded with gratitude. Gratitude at finding students at our front door, helping us get in, trudging through snow and skating on ice to get to their yoga classes. What a fantastic show of support, dedication and community. A small business having to shut down a few days this winter (a few of our busiest days) is a circumstance that could have heavily effected our operations, but instead, because of you, we continued each day with out missing a beat and have set record traffic numbers in spite of such delays. So thank you one and

YCM would like to welcome

Jacqueline Smith to the Twin Cities!

Jacqueline submitted photographs for both the cover and Eat for

Equity story. View her photography and graphic design work

at www.juniperseahorses.com

Special thanks to

Elizabeth Millard, Erick

Boustead, and Becky

Stella. If you would

like to contribute an

idea or article for

the next publication,

please email register@

yogacentermpls.com

Yoga Center of

Minneapolis studios are

located on the west

edge of downtown

Minneapolis near

the Twin’s Stadium

(212 3rd ave N) and

between Lake Calhoun

and Hwy 100 (4200

Minnetonka Blvd).

© Yoga Center of Minneapolis www.yogacentermpls.com | 612.436.4700 April-June 2011 2

When I first heard the term ‘locavore,’ several years ago, I couldn’t help but think, “Great, another expensive health food trend that’s going to make me feel guilty about how I eat.” As a yogini with past digestive issues, I’ve tried various style of eating: raw, vegetarian, vegan, macrobiotic, all with varying results physically, psychologically, and financially. What stopped me from sticking strictly to any one of these diets was less about what I was eating and more about the emotional segregation I experienced because of it. Either I was left out of that feeling of connection, of community that happens during a family dinner, or I was labeled a ‘food snob’ by friends for what I chose not to eat. I didn’t blame them.

As yoga practitioners we keep the practice of Ahimsa (non-harm) in mind while making choices. For some that means not eating meat but eating coconuts. For others that means avoiding coconuts because of the carbon footprint caused by their transportation and chemicals required to be sprayed on them before entering the country but eating locally raised, free range meat. Still others want to respect the connection to the body they have cultivated and give it whatever nourishment it truly requests, meat and coconuts included.

Whichever camp you fall in to, notice the reaction you have to the others. While the intentions behind so many food movements are good, sometimes the reality can feel more like Dr. Seuss’s Star-Bellied Sneetches. It can feel like whether you own a juicer, whether you eat animal products, and how frequently you cruise the Taco Bell drive-thru, places you in a social hierarchy. It’s ironic that by being conscious of something as communal as food, we actually stratify our community. For me, yoga has always been first about unification, so it’s a frustrating conversation topic.

One day at a friend’s house I saw a box of beets and random produce on his kitchen counter, soil still clinging to much of it. “It’s a CSA share,” he said. You pay for the season and they deliver you tons of produce each week. My friend who spent 10 hours a day working from home on his computer, who ate ramen noodles and coffee daily, whose already Swedish skin rarely saw the sun was genuinely ecstatic about his new purple carrots and other produce. He suggested we try experimenting with some of it for dinner and started talking about the farm and the other people he met in his CSA... and how he’s been eating much better since starting it.

In the face of internet commerce, there is a growing trend to draw back inward to the community, and a sense that seasonal produce the local land produces is valuable and nourishing. In a sense, by letting the pendulum swing in a global direction, we can now fully appreciate and understand the value of the other. Despite a relatively short growing season, the Twin Cities has a thriving local

all for your patience and understanding during “circumstances beyond our control” and know that this small business owner sleeps a little easier now that spring is in bloom! We truly hope you will enjoy all of the wonderful and creative programing we have coming up for spring!

Namaste, Jennifer Gray

YoGA AnD LocAL EATInG

food scene. The downtown St. Paul farmers’ market sells items produced within a 50-mile radius, and vendors at Mill City Market in Minneapolis sell products that are locally and sustainably grown. I just heard that Gigi’s Cafe, an established South Minneapolis restaurant is converting their cuisine to be based on local foods. Overall, the trend in the Twin Cities seems to be moving toward conscious, natural, local eating. Next time the cashier hands you your receipt at the Seward Co-op, read it. Near the bottom it lists how many local items you bought and within how many miles your money is spent.

This issue we explore unifying power of local food, and offer you simple information on how to connect with it. Buy local and you support the jobs of people in our community, reduce the environmental impact of transportation, and have a built-in seasonal diet. Incorporating local food into your diet is straight-up Minnesotan (and yogi) common sense. -Becky Stella, Editor


YCM’s Personal Yogi Consultations help guide you to meet your personal, mental and physical health goals by helping you create a program of wellness services that is right for you utilizing YCM classes, workshops, programs and Dharma Wellness services. We understand that each student is unique. We wish to help you find your path to achieving your goals in a manner that feels good to you, is affordable, and fits into your schedule. To begin a Personal Yogi Journey, call to schedule a Personal Yogi Consultation at either studio location. If you prefer, you may consult by phone.

New to Yoga? For those of you who are just beginning, your first consultation will be spent learning about your needs, goals, physical limitations, desires and experience to help place you in a class and/or recommend wellness services right for you. Once you begin your classes and/or services, your Personal Yogi Consultant 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 wide 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! The cost is $25, which will be applied toward the cost of your first class passes, workshops, or intensives!

Personal Yogi consultationsHelping you define your personal wellness needs, goals, and options

Free FirstsStudents new to the Yoga Center of Minneapolis can take their

first class free on the first of any month at either studio.

New students receive 15% off all class passes or 6-week series

purchased in person that same day.

CLASS PASSESSingle Class: $16 (students/seniors: $12.50)4 Class Pass: $606 Class Pass: $90 12 Class Pass: $15924 Class Pass: $28836 Class Pass: $3968 for 88! Pass: 8 classes for $88* (*1-month expiration, membership not applicable)

YOGA-on-the-GO UNLIMITED PASSES: (Can be used for “YTG” classes only.)YTG 1-Month Unlimited - $150YTG 3-Month Unlimited $389 (save $60)YTG 6-Month Unlimited - $720 (save $180)YTG 12-Month Unlimited - $1320 (save $480)*Set up monthly auto-renewal for your 1-month unlimited pass by calling the studio at 612.436.4700.

*Injured? Traveling? All unlimited passes can be put on hold for one month if needed, one time during your unlimited period.

CLASS PASSES Use at either Studio. Class passes expire 3 months from date of first use unless you are a member.

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!

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 prac-tice when available. See web for full list of benefits!


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Experience LevelPregistration 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 con-cepts. 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.

Vinyasa 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, these classes are more rigorous than what we term ‘hatha’ classes, and may involve sun salutations. AshtangaVinyasa (and all YTG -Vinyasa)Slow FlowUrban FlowJivamukti

HathaHatha-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.

Anusara Aerial YogaBig A#%! YogaMi-anYin Yoga RestorativeTwilight YogaYoga for FlexibilityYoga 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.

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

CLASS STYLES DECRYPTEDAlthough “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.

WHERE IS THE DROP-IN CLASS SCHEDULE?Our weekly class schedule can be found at www.yogacentermpls.com.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.


Call or check online for updated session dates. Register online or call 612.436.4700

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.

Mondays 10:30 - 11:30am SLP Studio (4/11-5/2) (5/9-6/6) (6/13-7/11) Amanda WhisnerMondays 7:30 - 8:45pm SLP Studio (3/28-4/18) (4/25-5/16) (5/23-6/20) Moya MathewsTuesdays 7:30 - 8:45pm MPLS Studio (3/29-4/19) (4/26-5/17) (5/24-6/14) Deirdre MurnaneWednesdays 5:30 - 6:45pm MPLS Studio (4/6-4/27) (5/4-5/25) (6/1-6/22) Michelle P.W.Thursdays 6:15 - 7:20pm SLP Studio (4/7-4/28) (5/5-5/26) (6/2-6/23) Laura LundSaturday 9:30 - 10:30am MPLS Studio (4/2-4/23) (4/30-6/4) (6/11-7/9) Maria Bamonti Sundays 4:00 - 5:00pm SLP Studio (3/27-4/17) (5/1-5/22) (6/5-6/26) Tara C Sherman

Beginning Hatha Yoga (6-week series $90 ~ *$85 if just completed 4-week ABC)

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. Cost for six-week session: $90, or $85 for all students who have completed the Absolute Beginner Series. Mondays 6:15 - 7:30pm MPLS Studio (4/4-5/9) (5/16-6/27) Jennifer Davis Thursdays 7:30 - 8:45pm SLP Studio (3/31-5/5) (5/12-6/16) (6/23-7/28) Laura LundSundays 11:30am - 12:45pm MPLS Studio (3/27-5/8) (5/15-6/26) Deirdre Murnane

Beginning Vinyasa Yoga (6-week series $90 ~ *$85 if just completed 4-week ABC)

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 6:00 - 7:15pm SLP Studio (4/11-5/16) (5/23-7/11) Angie ViehmanSundays 4:00 - 5:15pm SLP Studio (4/10-5/22) (6/5-7/10) Naomi Hollingsw.

Beginning Big A#%! Yoga (6-week series $90 ~ *$85 if just completed 4-week ABC) This fun, challenging, and inspiring class is designed especially for bigger woman and men who want to begin yoga but want to do it 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 posses 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 to building 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. Cost for 6-week session: $90, or $85 for those who have completed the Absolute Beginner Series.

BEGINNING YOGA CLASSESIf classes are not full, drop-ins may be allowed (excluding

Absolute Beg. Classes). Call the studio to check availability.


Wednesdays 11:15 - 12:30pm SLP Studio (3/30-5/4) (5/11-6/15) (6/22-7/27) Steph Narveson Thursdays 7:30 - 8:45pm MPLS Studio (3/10-4/14) (4/21-5/26) (6/2-7/7) Steph Narveson Saturdays 10:30 - 11:45am MPLS Studio (4/9-5/21) (6/4-7/16) Celia McCoy

GUYS NIGHTS - Intro to Yoga (6-week series $90)

Calling all Men! Have you been interested in yoga, but don’t know where to start? Or, are you avoiding yoga classes, feeling a little intimidated by the women, or others with pretzel-like flexibility? Here is an opportunity to discover what this growing tradition is all about. Join us for an introductory class for men of all ages in the basics of a traditional yoga practice. The emphasis will be upon basic physical postures and breathing. We will also address other aspects of Patanjali’s eight limbs of yoga, including self-discipline, relationships, and inner focus. Gain body awareness, self-control, flexibility, and coordination as well as improved concentration and more energy. Leave this course with the confidence and ability to experience other beginner classes or level 1/2 drop-in classes. Tuesdays 7:30-8:45pm SLP Studio (3/29-5/3) (5/10-6/14) Joe Polach

A Mid-Life Practice (6-week series $90 ~ *$85 if just completed 4-week ABC)

Gentle, yet challenging yoga practice for those in their mid-lives and beyond (but all ages are welcome).This class is designed for confident beginners or those who seek to strengthen a foundational practice. Very accessible, strong on the basics, with a flowing style and gentle pace. The class is designed to quiet the mind while building strength and flexibility in the body. Special atten-tion is paid to the spine and back body. This class is perfect for those hoping to strengthen the back and minimize low back pain. Class is set to music and features a flowing series of classic hatha yoga poses including standing poses, seated twists and gentle folds. Modifications are demonstrated when necessary. This class is best suited to those who have had at least an introduction to yoga. It is ideal (and discounted!) for those who have completed the Absolute Beginner Series.

Mondays 9:30-10:45am SLP Studio (4/18-5/23) (6/6-7/18) Camille GageMondays 4:00-5:15pm MPLS Studio (4/18-5/23) (6/6-7/18) Camille Gage

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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 FormWear 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.)

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

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.)

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.

SLP STUDIO MPLS STUDIO

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


APRIL Workshops & IntensivesSee 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!

Backbends: From Fear to Courage with Amanda Naughton Location: St. Louis ParkSat 4/2/2011 from 1:00 PM - 3:00 PMBackbends can bring up a lot of fear for many of us as we move into the unknown. However, learning the mechanics to perform them safely will transform your practice and leave you energetically with an open and courageous heart. In this workshop we will cover the action and alignment necessary to make even the deepest backbends pain free and enjoyable. We will also work our way through a spectrum of beginner backbends towards more advanced backbends such as Ustrasana (Camel Pose) and drop backs from Tadasana into Urdhva Dhanurasana. Beginners to advanced yogis are warmly invited. Cost: $40

Intro to Acro Yoga with Alyssa Hill Location: St. Louis ParkSat 4/2/2011 from 1:00 PM - 3:00 PMLearn the basics of flying and basing! Acro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. Cost: $40

Yin & Restorative Yoga with Tara Cindy Sherman Location: St. Louis ParkSat 4/2/2011 from 1:30 PM - 3:30 PMWhether you are new to yoga or an established practitioner, these styles of yoga offer a wealth of benefits. Yin yoga is a form of Chinese yoga that works the six major meridians from the navel to the knees, strengthens the immune system while stretching the connective tissue to release chronically held tension. The postures are all practiced on the floor and are held for 3-5 minutes which enables one to harness the mind and breath and to release more deeply into the body. Restorative yoga, a therapeutic antidote for stress-related diseases, is practiced on the floor with longer holds using the support of props to relax more fully. Both styles access the life force to build energy that heals and nurtures oneself from within. Cost: $40

Family Yoga with Angela Wethor Location: St. Louis ParkSat 4/2/2011 from 3:00 PM - 3:45 PMYoga 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: $16 for 1 adult + 1 child, $6 per additional person

Partner Yoga Workshop: Spring Into Lovewith Holly Schramm Location: MPLSSun 4/3/2011 from 5:30 PM - 7:30 PMShed those winter coats and feel the spirit of Spring with partner yoga, chocolate and wine! This workshop is for everyone. Bring someone you care about (significant other, sibling, parent, friend… sorry no pets) and want to have some fun with doing


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partner yoga and meditation. This workshop would only be complete with some delectable chocolate and the option to taste some of Holly’s fav red wines. Warm up and feel the love! Cost: $70 for 2

4-Week Aerial Yoga with Becky Stella Location: St. Louis ParkMon 4/4/2011 - 4/25/2011 from 7:30 PM - 8:55 PMUnnata® 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. During the four weeks, we will explore poses on and off the sling, easing in to the sling at your own level of comfort. No aerial experience necessary, but yoga experience strongly recommended. Please wear sleeves that fully cover your underarms and no jewelry or metal clothing that might snag the fabric. Cost: $100

4-Week Manifesting Abundance with Kate Karshna Location: St. Louis ParkDate: Thu 4/7/2011 - 4/28/2011 Time: 6:30 PM - 8:00 PMConnect to the source of your abundance through yoga, meditation, journaling and other creative exercises. Learn how the combination of meditation and intentional baby steps can work wonders in helping you achieve your dreams. Open your consciousness to new possibilities and discover how to create the life you imagine. Get clear on what you really want, let go of what is no longer serving you. Classes will include different forms of asana, pranayama, meditation and journaling. Cost: $100

Yoga on the Slackline Linda Holcomb & Dan Norgard Location: MPLSDate: Sat 4/9/2011 Time: 1:00 PM - 3:00 PMThe easy way to describe Yoga on the Slackline would be to say it’s like yoga on a tightrope. Slackline yoga (or Slackasana) is practiced on a one-inch piece of webbing, tensioned between two trees or anchor points about 4 feet off the ground and the practice has been described as “distilling the art of yogic concentration.” Although it can be very challenging at first, the rewards are truly incredible! In this workshop we will play and learn basic poses to practice on and off the line, learn how to fall, how to breathe & use Drishti (gazing point) for balance. Come to have fun! Cost: $40

Learning Effective Adjustments with Jennifer Davis Location: MPLSDate: Sat 4/9/2011 Time: 1:00 PM - 4:00 PMEffective adjustments can transform your students practice and greatly improve your teaching. Adjustments have the power to protect students from injury, teach them greater body awareness, and take them to a deeper place in their practice. Learn how and when to safely adjust. Practice maintaining proper form to protect yourself while offering adjustments. Explore the subtlety of listening with your hands. We will work with adjusting a variety of different bodies. Cost: $55 Advanced Asana: Arm-Balances! with Betsy Weiner Location: St. Louis ParkDate: Sat 4/9/2011 Time: 1:30 PM - 3:30 PMYou’ve heard of them, you’ve maybe seen someone do one out of the corner of your eye during class...now is your time to attempt the poses yourself. From Side Crow (parsva bakasana) to Scorpion (Vrischikasana) to Eight-Angle Pose(!)(Astavakrasana), join Betsy as she breaks down these challenging and fun asana. Learn how to incorporate bandhas, find proper alignment, and continue breathing (important - always important to do this) so that you can feel confident integrating arm balances into your yoga practice. Recommended for students with a regular physical practice, but you definitely need not be able to achieve these poses to attend! Cost: $40

Yoga Psychotherapy for Improved Relationships: The Self (Part 1) with Rachel Allyn Location: St. Louis ParkDate: Sun 4/10/2011 Time: 1:30 PM - 3:30 PMThis workshop is the first in a two-part series that focuses on relationships. Attendance in Part 2 of the series is not required (but recommended). The relationship we have with our Self is fundamental to our well-being and happiness. Yet many do not prioritize their own self-care. Often we do not understand the origins of our self-discontent yet know we want to like ourselves better. This workshop aims to break down self-criticism and increase self-compassion. We will explore how views of Self not only impact our mood but influence relationships, preventing or enhancing genuine intimacy. The first hour consists of lecture and discussion on self-perception through one’s life cycle. We will focus on ways to increase consciousness of our inner-dialogue and improve self-confidence. The second hour utilizes yoga postures and breathing exercises tailored to enhance this sacred relationship with your Self. Worksheets are provided to take for your home practice. Please wear yoga clothing. Cost: $40

Chakras and Asanas: Muladhara and Svadhisthana with Holly Schramm Location: St. Louis ParkDate: Sun 4/10/2011 Time: 5:30 PM - 7:30 PMWhat’s a Chakra? Ever wonder? Broaden your life experience and expand your “self” study when you join Holly for an introduction to your energetic body (the chakra system). Learn about the various elements and move through supporting asana of the root chakra “Muladhara” and your creative center “Svadhisthana”. This is one of a three part series on the Chakra System. Come for one or all! Cost: $40 (or all three Chakras & Asana Workshops for $105)

6-Week Acro Yoga Intensive with Allysa Hill and Caitlin Cook-Isaacson Location: St. Louis ParkDate: Wed 4/13/2011 - 5/18/2011 Time: 6:00 PM - 7:15 PMAcro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. This 6 week series will provide students the opportunity to learn the basics, then build on this knowledge over the course of the series. Cost: $120 Vinyasa with Rumi with Michelle Pietrzak-Wegner Location: MPLSDate: Fri 4/15/2011 Time: 6:00 PM - 8:00 PMThe 13th century Persian poet, Rumi, reminds us of our beauty and our connection to the Divine. Flow through a practice woven with the quotes of Rumi, influenced by the creative movements of Sufisms, and inspired by the sounds of Persian melodies and rhythms. Class will include an introduction on Rumi and his influences, copies of quotes and poetry to take home, and full vinyasa practice. Some yoga experience necessary. Cost: $40

APRIL Workshops & IntensivesSee 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!


Mi-an Yoga: Pigeon Pose with Monique Maxwell Location: St. Louis ParkDate: Sat 4/16/2011 Time: 1:00 PM - 3:00 PMDrawing on her extensive experience with yoga, pilates, and bodywork, join Monique Maxwell as she teaches creative techniques to build body awareness and maintain correct alignment as you develop your asana practice.Pigeon pose, and all it’s myriad of variations, is well known as the ultimate hip-opener. But why? Why is this pose so often cued in class, and why does it sometimes feel so wrong? Through her unique style of teaching Monique will walk you through warming up and preparing for, and finally achieving the best of expression of the pose, for YOUR body. Cost: $40 Thai Bodywork for Yoga Teachers with Angie Viehman Location: St. Louis ParkDate: Sat 4/16/2011 Time: 1:30 PM - 3:30 PMIn 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 JAI Prenatal Yoga for Birthing - for moms and their birth partners! with Jennifer Gray Location: St. Louis ParkDate: Sun 4/17/2011 Time: 12:00 PM - 3:00 PMDuring 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 for two people. A Mid-Life Practice 6-Week Series with Camille Gage Location: St. Louis ParkDate: Mon 4/18/2011 - 5/23/2011 Time: 9:30 AM - 10:45 AMGentle, yet challenging yoga practice for those in their mid-lives and beyond (but all ages are welcome). This class is designed for confident beginners or those who seek to strengthen a foundational practice and is accessible, strong on the basics, with a flowing style and gentle pace. The class is designed to quiet the mind while building strength and flexibility in the body. Special attention is paid to the spine and back body, perfect for those hoping to strengthen the back and minimize low back pain. The class is set to music and is best suited to those who have had at least an introduction to yoga. Cost: $90 Yoga Book Club at YCM with Amanda Whisner Location: MPLSDate: Tue 4/19/2011 Time: 4:30 PM - 5:45 PMYoga Book Club blends a hatha yoga practice with a group discussion of selected yoga-related readings, focusing on books and topics that help us discover how to bring yoga off the mat and into our lives. We’ll gently approach the Yamas and Niyamas and the Yoga Sutras, and find wisdom in the words of authors such as Judith CO

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Lasater, TKV Desikachar, Jon Kabat-Zinn, Thich Nhat Hahn, Mark Singleton and Stephanie Syman. Yoga Book Club participants will share their experiences with each book’s teachings and the asana practice will reflect and support the readings. Yoga Book Club’s readings and practice are suitable for beginners or anyone who wishes to deepen their experience of yoga in a community setting. Highly recommended for Yoga Study students and teachers. Come having read some or all of the book to be discussed. Minimum of 5 students preregistered to guarantee the class. You may sign up at the studio for $16, or register online and use a drop-in class pass. Tues, April 19: Living Your Yoga (Judith Lasater)- Examines the spiritual side of yoga with suggestions for integrating this part of yoga practice into our busy lives.Tues, May 17: Heart of Yoga (TKV Desikachar)- Explores developing a personal practice.Tues, June 21: Yamas and Niyamas (Deborah Adele)- Common-sense handbook for guidelines to the yogic way of living.

PPD™: Personal Meditation Development Series with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 4/23 - 5/21 (skip 5/14) Time: 11:30 AM - 12:45 PMWhether 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. 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. Cost: $100 Intro to Aerial Yoga Workshop with Becky Stella Location: St. Louis ParkDate: Sat 4/23/2011 Time: 1:00 PM - 3:00 PMUnnata® Aerial Yoga combines traditional mat yoga while practicing select postures suspended in a soft, fabric sling a few feet off the ground. Create space in your body and explore poses without compression of the joints and spine. The workshop will begin with breathwork and gentle movement to nourish and encourage circulation. We’ll explore a series of poses (including supported inversions) on the sling. Participants should have some past yoga experience. Please bring a sweatshirt or hoodie to class. Cost: $40 Shakti Flow Yoga Dance™ with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 4/23/2011 Time: 1:00 PM - 2:30 PMYoga Dance was developed at Kripalus’ Center for Yoga and Health in Stockbridge, MA. t Yoga Dance is experiencing freedom and joy through movement and based, in part, on Body Mind Centering techniques. When we come together to move, dance, laugh, and work up a sweat, we discover a powerful antidote to modern day stress. Shakti Flow is Tara’s own creation, which combines drumming, chanting, and devotional yoga warmups with the dancing to enhance the transformational experience. Bring a pair of indoor shoes or clean sneakers. No experience necessary. Cost: $17

APRIL Workshops & Intensives 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!


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Building a Strong Personal Practicewith Michelle Pietrzak-Wegner Location: St. Louis ParkDate: Sat 4/23/2011 Time: 1:30 PM - 3:30 PMHow can you consistently dedicate yourself to the mat outside of the classroom? Where do you begin when standing alone in your living room trying to remember your teacher’s queues? This workshop will begin to give you the confidence in developing a home practice allowing you to invite yoga into your life more deeply. Discussion, journaling, and asana are all a part of this workshop. This 2-hour workshop is an excellent option for those who are interested in our 4-week Personal Practice Development session, but either are unable to commit to the 4 weeks, or would like to get a jump start before enrolling in the series. Open to all levels of yogis from beginning to advanced. Cost: $40

Yoga and Acupressure for Seasonal Allergies with Moya M. and Jennifer J. Location: St. Louis ParkDate: Fri 4/29/2011 Time: 6:00 PM - 8:00 PMSpring is a wondrous time. (We wait all winter for it!) But if the newly blooming trees, grasses, and weeds aggravate your seasonal allergies, you might find it difficult to sleep, concentrate and enjoy this season in general. Yoga and Acupressure for Seasonal Allergies, team taught by Dharma Wellness Center’s own Jennifer Johnson, licensed practitioner of acupuncture and Chinese herbal medicine and E-RYT Moya McGinn Mathews will teach you asana, pranayama and acupressure techniques aimed toward the alleviation of allergy symptoms and the tempering of your immune system’s response to pollen and other offenders. The practice will be accessible to yoga students of every level, from brand newbies to yogis with a well-established practice. Come to play and learn. Cost: $40

6-Week Peace Medicine Continuing/Advanced with Coleen Elwood Location: St. Louis ParkDate: Sat 4/30/2011 - 6/11/2011 Time: 10:30 AM - 11:55 AMEmbrace 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 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: $120

One-Legged Wonders: Find the Balance You Seekwith Moya Mathews Location: St. Louis ParkDate: Sat 4/30/2011 Time: 1:30 PM - 3:30 PMYogic wisdom teaches us to practice every asana until we no longer experience attachment or aversion to the asana. Consider this scene: You’re in yoga class. The teacher announces: “Utthita hasta padangusthasana,” (big toe standing balance). You: A) maintain a steady flow of pranayama while placing your well-balanced left foot in the center of your mat to lift your right leg with a stabile pelvis, or B) decide this would be an excellent time to get a drink of water and/or use the rest room. Don’t miss out on the wonderful world of standing balance practice, which helps the development of lightness, strength, agility, muscle tone, coordination, concentration, and focus. Come, make friends with poses including utthita hasta padangusthasana, vrksasana (tree), ardha chandrasana (half moon) and more. Practice outer balance to cultivate inner silence. Cost: $40 Spring Cleanse Workshop with Coleen Elwood Location: MPLSDate: Sat 4/30/2011 Time: 3:30 PM - 6:30 PMThroughout the spring season there is an impulse in Nature to resurrect itself. As we learn to work with and embrace the forces of nature we can tap in to this creative impulse and use it to begin anew.


Celebrate this time of renewal with a cleansing, rejuvenating experience. A luxurious yoga class blends gentle & restorative yoga postures, mantra, mudra, guided imagery, and conscious relaxation to purify what doesn’t serve and embrace what does. Accupressure self facial and foot massage, chakra balancing, meditation along with peppermint foot lotion and chilled cucumbers for your eyes adds to this spa-like experience. Come back in to balance with your own nature and all of Nature. Led by certified Yoga instructor, Reiki master and shamanic healer Coleen (Coco) Elwood. Cost: $55

Yoga for Runners and Bicyclists with Ted Roseen Location: St. Louis ParkDate: Sun 5/1/2011 Time: 1:30 PM - 3:30 PMAre you the type of person who feels compelled by the open road? Do you find your zen as you traverse along paths and trails, getting into your groove as you move your body through space? Although we love to push ourselves to find more endurance and strength through activites like biking and running, these repetitive motion activities can often take their toll on muscles, tendons and skeletons. Join Ted - distance runner extraordinaire! - as he helps guide you through yoga techniques to give you flexibilty, stability, and alignment to improve your favorite athletic past-times. Cost: $40

4-Week Aerial Yoga with Becky Stella Location: St. Louis ParkDate: Mon 5/2/2011 - 5/23/2011 Time: 7:30 PM - 8:45 PMSee description on page 8. Cost: $100

Two-Part Partner Yoga Workshop! with Holly Schramm Location: St. Louis ParkDate: Tue 5/3/2011 - 5/10/2011 Time: 6:00 PM - 7:15 PMJoin Holly as she teaches you and your partner the fun, bonding and benefits of a partner yoga class. This workshop will meet two times; Part 1 on May 3rd covering the basics, Part 2 on May 10th building on the basics and learning some more advanced asana and maybe a couple tricks. This workshop is for everyone. Bring someone you care about (significant other, sibling, parent, friend… sorry no pets) and want to have some fun with doing partner yoga and meditation. Open to all levels of experience. Cost: $60 for 2 people

Personal Practice Development Series™ with Monique Maxwell Location: St. Louis ParkDate: Thu 5/5/2011 - 5/26/2011 Time: 6:00 PM - 7:15 PMMonique 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. Limited to 10 students. Cost: $100

Shoulders Workshop with Jennifer Davis Location: MPLSDate: Sat 5/7/2011 Time: 1:00 PM - 3:00 PMWe 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

MAY Workshops & Intensives 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!

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in this area. Tight shoulders can make back bends and inversions quite a challenge, not to mention downward facing dog. In this workshop devoted to our shoulders and upper torsos, we will release the tension and stress of daily life through gentle movements. Once relaxed, 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 The Divine Mother with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 5/7/2011 Time: 1:30 PM - 3:30 PMAs our thoughts turn to celebrating our mothers, the earth mother and mother figures at this time of year, we can draw inspiration from the sacred feminine to create more balance in our lives. Many believe that at this point in time there is a dire need for the marriage of the sacred masculine and feminine in the minds and hearts of all to return to a state of balance in our inner and outer world, whether we are male or female. This workshop will offer techniques from India’s rich tradition of invoking the feminine face of the Divine to cultivate peace, patience, intuition and reverence for nature. With this knowledge we can cultivate new modes of living and loving to navigate the many challenges we face, while creating a strong unifying vision for the future. Cost: $40 Mother’s Day Restorative Yoga with Tara Cindy Sherman Location: St. Louis ParkDate: Sun 5/8/2011 Time: 1:30 PM - 3:30 PMA women’s only workshop, give yourself, or that special mom in your life, the gift of health, healing and balance through 100% Restorative Yoga. Indulge in this workshop as we focus on completely neutral, relaxed postures. These prop-supported poses work physiologically to quiet the sympathetic nervous system, the brain and the breath, and to relax the muscles. A truly special gift for mom (or yourself). Cost: $40 for one. $70 for two.

Guys’ Night - 6-Week Intro to Yoga with Joe Polach Location: St. Louis ParkDate: Tue 5/10/2011 - 6/14/2011 Time: 7:30 PM - 8:45 PMCalling all real Men! Have you been interested in yoga, but don’t know where to start? Or are you avoiding yoga classes, feeling a little intimidated by the women, or those with pretzel-like flexibility? Well, here is an opportunity to discover what this growing tradition is all about. Join us for an introductory class for men of all ages in the basics of a traditional yoga practice. The emphasis will be upon breath and basic physical postures. We will also address other aspects of Patanjali’s eight limbs of yoga, including self-discipline, relationships, and inner focus. Yoga students will gain body awareness, self-control, flexibility, and coordination as well as improved concentration and more energy. You will leave this course with the confidence and ability to attend beginner level classes! Cost: $90

Yoga at the Lake with Betsy Weiner Location: St. Louis Park Date: Sat 5/14/2011 Time: 9:30 AM - 10:45 AMJoin us for a summer morning vinyasa class beside beautiful Lake Calhoun. Class will be held at the grassy area just West of Thomas Beach (east of the volleyball courts). Meet at the bench to sign in. Class not held in case of rain - please check online or call the studio if weather appears inclement. Cost $16, or use your class pass. Register online beforehand or bring cash or check. Mi-an Yoga Takes on Ashtanga! with Monique Maxwell Location: St. Louis ParkDate: Sat 5/14/2011 Time: 1:00 PM - 4:00 PMView description online. Cost: $55

Personal Practice Development Series™ with Rachel Hiltsley Location: MPLSDate: Sat 5/14-6/11, no class 5/28 Time: 1:00 PM - 2:30 PMThe session is limited to ten students who are ready to explore the challenges surrounding their yoga practice. Rachel 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. Cost: $100 The Yoga Jungle: Monkeys, Birds, Lizards and…Hips? with Naomi Hollingsworth Location: St. Louis ParkDate: Sat 5/14/2011 Time: 1:30 PM - 3:30 PMCome explore the deep spaces of your hip joints and learn safe and effective ways to enter into the deep stretches of the hamstrings, hip flexors and lower back muscles. We will work towards deepening our Hanumanasanas (Monkey pose), Svarga-dvijasana (Bird of Paradise Pose), Utthan Pristhasana (Lizard Pose) and a few other challenging and fun hip openers. We will also look into adjustments and modifications for these great asanas in order to prevent injuries and support limitations of the muscles and joints. Cost: $40 Running Club + Yoga with Ted Roseen Location: St. Louis Park Date: Sun 5/15- 7/2/11 Time: 9:00 AM - 10:15 AMWe are proud to launch our first ever Yoga/Race Training combo package! Ted Roseen, yoga instructor and resident distance running aficionado, will meet weekly to train, coach, and guide runners of any level and ability as they prepare for the Independence Day 5K or 10K race around Lake Harriet on Saturday, July 2. This package includes 7 weeks of Sunday group runs meeting at 9am, race day on July 2nd (no 9am club that day) , and an 8-class pass to attend Ted’s Vinyasa 1/2 Sunday mornings at 10:30am. ( Attendance at this specific class is not mandatory, but is recommended. Passes can be used toward any class on the drop-in schedule ). Please register in studio, or call 612-436-4700. You can also click on the ‘Online Store’ tab, then select the ‘Packages’ option at the top right, and purchase the ‘Running Club + Yoga’ option. Your enrollment confirmation will be emailed to you within 24 hours. Cost: $225 *On first day of running club, please bring cash or check to complete Race Registration requirements.

Yoga Psychotherapy for Improved Relationships: Beyond the Self with Rachel Allyn Location: St. Louis ParkDate: Sun 5/15/2011 Time: 1:30 PM - 3:30 PMThis workshop is ideal for those who want to enhance relationships with friends, family, colleagues, or a partner. Maybe you want deeper connection in your life, a sense of community, a beloved companion, or all of the above. Drawing upon Part 1 of this series, (recommended but not required), this workshop will address how vital interpersonal relationships are to a balanced and healthy life and why they are worth the “work.” We will focus on breaking the cycle of unhealthy relationship dynamics, improving communication, and being your best self for the people you cherish and wish to

MAY Workshops & IntensivesSee 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!



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draw into your life. The first hour consists of lecture and discussion while the second hour utilizes yoga postures and and breathing exercises. Worksheet(s) are provided for your home practice. Please wear yoga clothing. Cost: $40 Chakras and Asanas: Manipura and Anahata Chakras with Holly Schramm Location: St. Louis ParkDate: Sun 5/15/2011 Time: 5:30 PM - 7:30 PMWhat 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. Feel the love! Feel the power! Cost: $40

Yoga Book Club at YCM with Amanda Whisner Location: MPLSDate: Tue 5/17/2011 Time: 4:30 PM - 5:45 PM See Description (from April) on page 10. Cost: $16 or class pass. Preregistration required.

Intro to Teaching Yoga to Children with Mira Binzen Location: St. Louis ParkDate: Tue 5/17/2011 Time: 6:00 PM - 9:00 PMPrevious Yoga experience is helpful but not required. The workshop includes both practice and discussion so dress comfortably and arrive ready to play! By the end of the day you will have a complete lesson plan to use plus ideas for many more. You’ll learn to teach children how to develop coordination, strength and flexibility, build self-esteem, relax completely, breathe well, cultivate healthy habits, and be at peace. Learn specialized techniques made entertaining and appealing to kids, and tailored for specific age groups. Cost: $65

Acupressure for Common Ailments with Jennifer Johnson Location: St. Louis ParkDate: Fri 5/20/2011 Time: 6:00 PM - 8:00 PMCome and learn how acupressure can treat common ailments such as headaches, insomnia, anxiety, neck tension, nausea, carpal tunnel and more. In this workshop we will cover the basics of acupressure, techniques and useful ‘go-to’ points that your can use to self-treat and to treat others. You will receive hands-on instruction while we practice locating the points. At the end of class, there will be time to address questions and for an open discussion. Cost: S40 Raja Yoga: The Royal Path with Linda Rae Holcomb Location: MPLSDate: Sat 5/21/2011 Time: 1:00 PM - 3:00 PMThe eight-fold path of Patanjali Yoga or Raja Yoga, is a practice that leads us toward enlightenment and self-realization. In this workshop we will discuss what it means to be a Raja Yogi, one who has complete mastery over their own mind and self. Explore what the obstacles of the mind are and how they present themselves in our daily life. A workshop for all levels of experience, and includes Meditation, Pranayama, Asana and Philosophy. Cost: $40 Shakti Flow Yoga Dance with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 5/21/2011 Time: 1:00 PM - 2:30 PMSee p.11 for decription Cost: $17

Family Yoga with Angela Wethor Location: St. Louis Park Date: Sat 5/21/2011 Time: 3:00 PM - 3:45 PMSee page 7 for full description. Cost: $16 for 1 adult + 1 child, $6 per additional person

Embracing Menopause with Coleen Elwood Location: MPLSDate: Sat 5/21/2011 Time: 3:30 PM - 6:30 PMThe years leading up to and surrounding menopause can be a time of profound transformation. Menopause literally re-wires your brain triggering a necessary shift in priorities. Transform your fear and dread and embrace this time of wisdom and power. This workshop includes discussion, meditation, mudra and mantra along with gentle & restorative yoga postures and guided imagery to transform your experience. Tools and techniques to connect to intuition and honor your bodies wisdom. Perfect for women 40-55 or anyone interested in understanding this time of transition. Led by certified yoga instructor, reiki master, shamanic healer Coleen Elwood. Cost: $55

4-Week Developing your Intuition with Jennifer Gray Location: St. Louis ParkDate: Tue 5/24/2011 - 6/14/2011 Time: 7:30 PM - 8:45 PMThis fun and intuitive 4 week workshop will help you to get in touch with your inner voice, begin to find clarity and meaning about your personal life path, help you to understand how to tap into and listen to your intuitive voice and explore your inner knowing. During the workshop we will cover the different ways of knowing , learn more about the energy body, manifesting your goals and desires and how to push through chaos to hear your inner voice. Please come with a pen, journal and an open mind! Yoga Study Students may use their Public Class Option credit to attend this session. Cost: $100 6-Week Acro Yoga Intensive with Allysa Hill and Caitlin Cook-Isaacson Location: St. Louis ParkDate: Wed 5/25/2011 - 6/29/2011 Time: 6:00 PM - 7:15 PMAcro Yoga combines elements of Yoga, Acrobatics, and Thai Massage. Using these practices students will refine and find grounding, balance, strength, and surrender while having tons of fun. We will work in pairs or groups of three, learning the three positions of Acro Yoga, base, flyer, and spotter. No partner needed, no experience required. An adventure into communication, playfulness, and support. This 6 week series will provide students the opportunity to learn the basics, then build on this knowledge over the course of the series. Cost: $120 Honoring Loss with Moya Mathews Location: St. Louis ParkDate: Sat 5/28/2011 Time: 1:30 PM - 3:30 PMWhen we experience deep emotional trauma and loss, our bodies hold our grief. If we do not find methods to release it, grief keeps us from the flow of our lives and even makes us ill. In the spirit of this Memorial Weekend, 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

MAY Workshops & IntensivesSee 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!



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to us and fully embrace the goodness of life as it is. This workshop will combine reflection, meditation, asana and ritual to honor our losses and cleanse, our bodies to help us feel lighter, balanced and free. Cost: $40

Personal Practice Development Series™ with Michelle Pietrzak-Wegner Location: St. Louis ParkDate: Thu 6/2/2011 - 6/23/2011 Time: 6:45 PM - 8:00 PMMichelle 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. Limited to 10 students. Cost: $100

Back & Spine: Strength and Awareness with Sarah Kalweit Location: St. Louis ParkDate: Fri 6/3/2011 Time: 6:00 PM - 8:00 PMPerhaps you have had a back injury and are cautious about movement. Maybe you just seem to have aches and stiffness in the back. If your pain is not acute, you should offer healthy movement to the entire trunk of the body including the spine! Focus in this workshop will be on traditional poses to foster proper posture along with healthy movement of the muscle groups that support the spinal structure. We will focus on daily sequences that are gentle and fulfilling. Proper breathing, heart opening & controlled back bending and twisting will be incorporated into these sequences. All levels welcome. Cost: $40 Yoga Psychotherapy to treat Sleep Disturbances & Insomnia with Rachel Allyn Location: St. Louis ParkDate: Sat 6/4/2011 Time: 1:00 PM - 3:00 PMThis workshop provides psycho-education regarding the organic, environmental, and bio-rhythmic origins of sleep disturbance. You will learn insights into your struggles with sleep as well as tools for changing your behavior and optimizing your sleep surroundings. Ultimately this workshop aims to assist you in having restful nights so you can have more energetic days. The first hour consists of lecture and discussion while the second hour utilizes yoga postures and breathing exercises tailored to treat sleep disturbances. Worksheet(s) are provided for home practice. Please wear yoga clothing. Cost: $40 Pranayama with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 6/4/2011 Time: 1:30 PM - 3:30 PMThe Benefits and Application of Breath Control. There is an old tantric saying “Change your breath and you change your thoughts, change your thoughts and you change your life”. This is a workshop designed to just that, drawing upon yoga’s wealth of breathing techniques you will learn practices that not only transform the mind, but those that help balance and heal the body. Some yoga experience recommended, but not necessary. Handouts for practicing at home will be given. See web for full description. Cost: $40 Advanced Asana: Inversions with Betsy Weiner Location: St. Louis ParkDate: Sat 6/4/2011 Time: 1:30 PM - 3:30 PMSee website for description. Cost: $40 Family Yoga with Angela Wethor Location: St. Louis ParkDate: Sat 6/4/2011 Time: 3:00 PM - 3:45 PMSee page 7 for full description. Cost: $16 for 1 adult 1 child, $6 per additional person

Creating Energetic Boundaries with Coleen Elwood Location: St. Louis ParkDate: Sun 6/5/2011 Time: 1:00 PM - 4:00 PMThe 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. Led by certified Yoga instructor, Reiki master and Shamanic healer Coleen Elwood. Cost: $55 Confidence Central! A Kundalini Workshop with Helena Kriel Location: St. Louis ParkDate: Sun 6/5/2011 Time: 1:00 PM - 3:00 PMLearn Kundalini Yoga and Meditation techniques to explore—and explode!—your confidence. Heal from past stresses and strengthen the nervous system Handle challenging situations with grace, but also get ready to handle WONDERFUL life developments that were too thrillingly scary to embrace before. Have you been thinking about attracting that loving life partner, having that baby, going back to school, or taking on that exciting job? Now is your time! These are yoga tools that help you realize that you have the power, and use that power to take your life to the next level. Handouts shared. Cost: $40

A Mid-Life Practice 6-Week Series with Camille Gage Location: St. Louis ParkDate: Mon 6/6 - 7/18 (no class 7/4) Time: 9:30 AM - 10:45 AMSee description on page 10 or online. Cost: $90

4-Week Aerial Yoga with Becky Stella Location: St. Louis ParkDate: Mon 6/6/2011 - 6/27/2011 Time: 7:30 PM - 8:45 PMSee description on page 8. Cost: $100

Yoga at the Lakewith Betsy Weiner Date: Sat 6/11/2011 Time: 9:30 AM - 10:45 AMClass will be held at the grassy area just West of Thomas Beach (east of the volleyball courts). Meet at the bench to sign in. Class not held in case of rain - please check online or call the studio if weather appears inclement. Cost $16, or use your class pass. Register online beforehand or bring cash or check.

Strengthening the Whole Body for Floating and Flying with Monique Maxwell Location: St. Louis ParkDate: Sat 6/11/2011 Time: 1:30 PM - 3:30 PMDrawing on her extensive experience with yoga, pilates, and bodywork, join Monique Maxwell as she teaches creative techniques to control your body, strengthen your core, and maintain correct alignment as you develop your asana practice. Learn what it means to “float” in your sun salutes, or “fly” in your inversions, as you become aware of the muscles, bandhas and bones involved in supporting these poses. Cost: $40

JUNE Workshops & IntensivesSee 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!



Exploring Nutrition with Yoga Practice with Crystal Hanson Location: St. Louis ParkDate: Sat 6/11/2011 Time: 1:30 PM - 3:30 PMYou truly ARE what you EAT, THINK and LIVE! Learn to “modify” your eating habits to be healthier, stronger and more energetic while continuing on your yoga journey. We will discuss what “healthy” nutrition is and break down how to obtain, prepare and eat well-balanced, nutritious meals and snacks. Yoga philosophy will be woven into our discussion as it pertains to our diet and well-being. We will seal our time together with an asana practice emphasizing digestion and natural detox. (Healthy snacks may be in attendance!) Cost: $40 Chakras and Asanas: Vishudda, Ajna and Sahasrara with Holly Schramm Location: St. Louis ParkDate: Sun 6/12/2011 Time: 5:30 PM - 7:30 PMVishudda, Ajna and Sahasrara chakras- Say that five times fast! Is curiosity getting the best of you? Join yoga instructor Holly Schramm in a workshop about the chakras that govern self-expression, intuition and Bliss. Meditate, chant and enjoy a lively asana practice to awaken the energetic body of the throat, third eye and crown of the head. Come explore the elements of these chakras and leave enlightened! Cost: $40

Aerial Yoga: Inversions Workshop with Becky Stella Location: St. Louis ParkDate: Fri 6/17/2011 Time: 6:00 PM - 8:00 PMWhat 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 more relaxed state. We’ll explore 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 already in the inversion. Play with a more flexible understanding of center and of your physical relationship to the outside world. Cost $40

4-Week Peace Medicine Energy Intensive with Coleen Elwood Location: St. Louis ParkDate: Sat 6/18 - 7/16 (skip 7/2) Time: 10:30 AM - 11:55 AMJoin certified yoga instructor, reiki master, musician and shamanic healer Coleen Elwood for a month of developing personal practices to set energetic boundaries, awaken intuition, balance the chakras and deepen your connection with your own nature and all of nature. Discussion, meditation, yogic and shamanic tools and techniques to nourish peace... See web for full description. Cost: $100

Shakti Flow Yoga Dance with Tara Cindy Sherman Location: St. Louis ParkDate: Sat 6/18/2011 Time: 1:00 PM - 2:30 PMSee p.11 for description Cost: $17 Yoga for Happiness with Linda Rae Holcomb Location: St. Louis ParkDate: Sat 6/18/2011 Time: 1:00 PM - 3:00 PMA traditional Hatha Yoga workshop in which you will be given some of the tools you need to help you open-up to the source of your own true happiness. Learn to manage your daily stress, uniting the physical body with the mind and the breath, receiving the benefits provided by this 5000 year old practice! Mostly asana (poses) with some Pranayama, Meditation and 30 juicy minutes of Restorative Yoga. All experience levels welcome. Cost: $40

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JUNE Workshops & IntensivesSee 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 for Creativity with Camille Gage Location: MPLSDate: Sat 6/18/2011 Time: 1:00 PM - 3:00 PMThis workshop will stoke your creative fire while releasing the inner critic. Perfect for artists and others who approach their lives and work with a spirit of creativity. Camille is an artist and yoga instructor who will lead you in a flowing hatha yoga practice interspersed with mantra, mudra, and free painting using Buddha Board-like paper, upon which your painted marks continuously disappear. Free from outcomes, you’ll tap fresh energy and renew your creative spirit. Cost: $40 Surveying the “Planks” with Moya Mathews Location: St. Louis ParkDate: Sat 6/18/2011 Time: 1:30 PM - 3:30 PMVasisthasana variations (and vinyasas) Join Moya in this fun and informative workshop as she teaches the many different asana that we like to call planks. Upward plank, reverse plank, side plank...these poses are not just about shoulders, but also depend on alignment of the wrists, strength of the core, and opening of the heart! Students will also have a chance to learn and practice modifications and tricks, to make these asana safe and confident aspects of any level of yoga practice. Cost: $40

Yoga Book Club at YCMwith Amanda Whisner Location: MPLSDate: Tue 6/21/2011 Time: 4:30 PM - 5:45 PM See p.10 for description. $16 or class pass. Preregistration requested.

Reinventing the Wheel; Yoga & Feldenkrais® with Kevin Kortan Location: MPLSDate: Fri 6/24/2011 Time: 6:00 PM - 8:00 PMBy exploring the various facets of this beautiful and challenging posture, we can discover versions that suit our evolving individuality. Using brilliant lessons from the Feldenkrais® Method, along with the art of Vinyasa Krama, we’re offered ways to ‘do the pose’ even if we’re not able to do the full pose. Those who are able to do the full pose will be offered ways to refine and support their practice of it Upward Bow (Urdhva Dhanurasana). All are welcome. Cost: $40 Intro to Acro Yoga with Alyssa Hill Location: St. Louis ParkDate: Sat 6/25/2011 Time: 1:00 PM - 3:00 PMLearn the basics of flying and basing! See description on page 7. Cost: $40

Deconstructing the “Vinyasa Flow” with Amanda Naughton Location: St. Louis ParkDate: Sat 6/25/2011 Time: 1:30 PM - 3:30 PMMost vinyasa-based yoga classes include Vinyasa flows (the transition from plank to chaturanga, cobra/updog, and downdog). When done properly, these transitions can be used to strengthen shoulder and elbows, rather than injure them.In the midst of a mindful practice, we will dive deep into the proper alignment and muscle actions of our hands, arms, and shoulders of all of these poses for a lifetime of happy yoga wrists and shoulders. Play with just how to proper lifting in chaturanga, and jumping with greater ease. This workshop is designed for all levels, tight and flexible shoulders alike. Cost: $40

Yoga at the Lake with Betsy Weiner Date: Sat 7/9/2011 Time: 9:30 AM - 10:45 AMJoin us for a summer morning vinyasa class beside beautiful Lake Calhoun! Full description on p.19.


The JAI Crib J.A.I. Mom & Baby Play-Groups

This fun and ongoing playgroup aims to help moms and their babies find community, and ignite useful and fun discussions based on yogic philosophy and how it applies to parenting. Classes include plenty of time for baby massage and mom and baby yoga! Each group is set up to “grow” together and is grouped by ages to insure developmentally appropriate discussions and yoga for all. Each play group is a 6-week session, encouraging mom and baby back into yoga as early as 4 weeks after delivery. Returning moms will have priority registration for the 2nd session to help sustain the continuity of the group. Cost: $90 for each 6-week session.

(Ages 0 to 6 months) Sundays 11am-12:15pm SLP Studio (5/1-6/26) Natalie Zamansky

(Ages 6 to 9 months) Wednesdays 10:00am-11:30am SLP Studio (5/4-6/8) Laura Honeck

Wednesdays 10:00am-11:30am SLP Studio (6/15-7/20) Laura Honeck

**If you are a JAI Prenatal student who has recently given birth, email your birth stories and photos to [email protected] so we can announce the arrival of your little one!

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

Spring Detox Week with Jennifer J and Jennifer G St. Louis Park Studio Monday April 11- Friday April 14 7:00 AM - 8:30 AM Cost: $250 (See web for YFT & Detox 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. Spring is the season of change and new beginnings. this is the time when our bodies are naturally going through a detoxification process, or ‘Spring Cleaning’, after a restorative, sedentary winter season. Reap the benefits of this season by spending a week with mindful eating, breathing and stretching. 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 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.

The 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 Monday - Friday at the St. Louis Park studio • 2 Mini Detox acupuncture sessions during savasana with press balls (optional but included) • 20% off additional individual acupuncture appointments

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Deepening Your Journey (continued)

Yoga Teacher Training: JAI Prenatal Yoga & JAI Yoga for Birthingwith Jennifer Gray Location: St. Louis Park Fri 4/15 from 6-pm Cost $450 Sat 4/16 from 9am-4pmSun 4/17 from 10:30am-3:30pm

J.A.I. Prenatal Yoga and J.A.I. Prenatal Yoga for Birthing are a system of Meditation, Pranayama, Asana and practical philosophy on giving birth today, developed by the founder of the Yoga Center of Minneapolis, Jennifer Gray. During this 30 hour training you will gain the the tools and skills to work with the pregnant community in a yoga setting and teach prenatal yoga classes. You will learn the curriculum for these classes and the philosophy behind it, prenatal anatomy, asana for pregnancy and meditation, and pranyama techniques for birthing. If you have never had a baby or attended a birth, this will also be required. A paper will be due at the end of your practicum. You must attend all Friday, Saturday and Sunday sessions, finish observations and turn in your paper to receive certificate and use of curriculum. This training includes:- JAI notebook with curriculum- 15 hours in studio training.- 10 hour practicum which will include observing 5 J.A.I. Prenatal Yoga classes, and 4 hours observed teaching.- 5 hours non-contact research, reading and study.

Visiting Instructor: Eoin Finn Yoga + Blissology WeekendFull Weekend: $185 or by workshop below See website for location

Blissology (TM) (blis-ol-uh-jee) – noun; the art of consciously finding the balance between one’s personal desires and our impact on the web of life. It is not just a brand but a way of being. It is a path of interconnectedness and love. Blissology is a time of reflection and dialogue with others. The tendency in life is to get pulled by the forces that lull us into a state of uninspired complacency or to drift aimlessly though our days. Time spent mastering the skills of Blissology pay off hugely in the department of lasting happiness. All important aspects of being alive stem from this mission: Morality, Environmentalism, Social Change, and Healthy Relationships of all sorts. Eastern Mysticism, Yoga and Your Nervous System Fri 5/6/2011 From 6:00 PM - 9:00 PM Cost: $55The “mystic experience” is the heart of so many philosophical and religious movements throughout history, including much of the Eastern Wisdom we cherish in Yoga. What exactly happens during a mystical experience is a mystery and thus the name, mysticism. All we can say for sure is that in the words of Bob Marley is “Who feels it, knows it.” One thing all mystics from all traditions of the East and West talk about is that there is a deep feeling of stillness, of peace and feeling that all things are deeply connected. Interestingly, a lot of the techniques these yogis and mystics cultivate, can be explained through understanding the nervous system. Join Yogi, Surfer, and


Blissologist Eoin Finn as he explains some of his exciting discoveries after over 23 years of studying philosophy, yoga, meditation and human anatomy in this intriguing workshop. Start with a lecture and discussion, then flow into an amazing vinyasa yoga class to end with a first person experience of the “mystic experience.”Re-inventing Backbends: a.k.a. Compression Free Front Body StretchingSat 5/7/2011 From 10:00 AM - 1:00 PM Cost: $55Learn how find freedom, joy and movement in your yoga asanas and discover why the word ‘backbending’ has to be removed from yoga lexicon. To call a yoga asana a backbend is misleading since what we are really doing is creating a evenly distributed lengthening in the fibers of the front body without creating any compression in the joints of the back body.We will break down what Tension and Compression mean and understand why they are so integral to the yoga poses and the aging process. Use Eoin’s powerful insights to create a safe, therapeutic and totally ecstatic pose.

The Pursuit of Happy Hips ™: Theory and Vinyasa practiceSat 5/7/2011 From 3:00 PM - 6:00 PM Cost: $55The energy of the hip area can be alive and vital, or dull and dormant. The hips are the connecting point between the upper and lower body. Furthermore, the hip area is where we experience significant tightness, both from the stresses of our sporting activities as well as from the inactivity of sitting in chairs for more hours in a week than our ancestors could have imagined possible. Building from the foundation we experience in the Yin and Yang of Yoga, we will continue on to explore pelvic anatomy and the psychology of the hips. Find out what rules we need to follow tohelp keep the yoga practice safe and beneficial to our physiology, while also learning how many rules actually restrict us. Then participate in Eoin’s flowing series of poses will leave you feeling blissful and ecstatic.

Super Flow Yoga: Connect to the Ocean InsideSun 5/8/2011 From 10:00 AM - Noon Cost: $45Flow is the essence of our being. It involves being present to every breath that we take and to our collective universal breath. In alignment-based flow yoga we move in a linear synchronicity, patterning our bodies to the alignment of yoga asanas. While this moving in a linear fashion is incredible learning and discipline, allowing our bodies to gain connectivity for mind, body and spirit, we tend to focus on this disciplined, serious adult learning of movement, while ignoring our innate developmental movement patterns, the spiraling, circular forms of movement that are essential to our innate selves are also innately attuned to moving from a place of natural intelligence, in a spiraling, ecstatic form of movement that we call “Super flow.”Drawing inspiration from Yoga, ancient martial arts, dance, surfing, ski and snowboard maneuvers, Super Flow is an ecstatic form of movement. Set to music, it starts off slowly allowing ourselves to feel centered and open in our bodies. Gradually we build up in intensity, spiraling back in touch with the joy of movement. Superflow is not a replacement of Yoga as we know it, but a powerful complement to the regular yoga practice. Offering a little more exuberance and a little less introverted energy. It complements static movements with rhythmic flow. You will sweat, release and feel the life force pulsing through you.

Visiting Instructor: Leslie HowardThe Female Pelvic Floor A Workshop for WomenDate: Sat 6/25 and Sun 6/26: 1-4pm Cost: $140 Location: SLP Studio

As women, the pelvic floor is vital to our health and happiness, yet it’s anatomy is so often ignored. Understanding and accessing the specific muscle groups of the pelvic floor allows us to stretch, strengthen and soften this area -- contributing to resilience after child birth & pregnancy, a fulfilling sex life, and our overall health.

Why a strong pelvic floor is vital:The female pelvic floor is a complex bowl of muscle groups that endures the stresses of sex, childbirth, and the daily work of supporting the body’s major organs. A lifetime of these stresses can weaken these muscles, leading to all kinds of health problems. Many women suffer from incontinence (involuntary leaking of urine), even before reaching middle age! And as the average life expectancy increases, more and more elderly women suffer the painful experience of a prolapsed bladder or uterus. All women can benefit from an understanding of their own intimate anatomy, but this workshop is particularly helpful to those who experience pelvic pain, prolapsed organs, skin irritation, pregnancy birth, leak when laughing or sneezing, lower back or hip or groin problems, having to go to the bathroom too often, or DE

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discomfort during sex or when using tampons.

Stay strong & young at the seat of your womanhood. It’s a question most people want to avoid, but the bottom line is - what quality of life do you want when you become elderly? The state of your pelvic floor will be the difference between wearing adult diapers, needing help going to the bathroom, assisted living -- and independence -- not to mention having an active & fulfilling sex life into your old age.

We discuss what mula bandha is (and is not), abdominal health, and how to utilize the pelvic floor in asana. There will be a series of specific exercises, asanas and several opportunities for questions and answers. Descriptions, drawings and handouts will help you retain what you learn. Saturday afternoon will begin with anatomy, lecture and discussion followed by subtle experiential movements to awaken your understanding of this often ignored area. Sunday will begin with a series of specific exercises and asanas for the pelvic floor. We will conclude with an asana class that spotlights the pelvis and hip joints. Open to all female students. Although helpful, no yoga experience is required. Visit the website for more about Leslie and her workshops.

June Preteen Yoga, Dance and Art Day Camp (Ages 9-12)Location: MPLS Studio (Curbside drop-off and pickup!)Camp Session 1: Mon 6/20 - Fri 6/24 (Reg Deadline: 6/10)Camp Session 2: Mon 7/25 - Fri 7/29Time: 10:00 AM - 3:00 PM Cost: $195

This summer, give your child an opportunity to experience this fun and unique summer camp! Confidence, strength, focus, body awareness, and balance are woven in to fun activities for these preteen yoga enthusiasts. Through yoga classes, artwork, dance, games and creating sequences with campers, preteens will get a chance to connect, groove, and find the fun in practicing yoga. Please pack a bag lunch and nutritious snack for your camper daily. Weather permitting, the group will go to the park by the river for lunch and games. Minimum of 6 campers, maximum 12.

June Kids Yoga, Dance and Art Day Camp (Ages 6-8)Location: St. Louis Park Studio Camp Session 1: Mon 6/20 - Fri 6/24 (Reg Deadline: 6/10)Camp Session 2: Mon 7/25 - Fri 7/29Time: 1:30 PM - 4:00 PM Cost: $100

This summer, give your child an opportunity to experience this fun and unique 1/2 day summer camp! Confidence, strength, focus, body awareness, and balance are woven in to fun activities for these pint-sized yoga enthusiasts. Through yoga classes, artwork, dance, games and creating sequences with others in the class, your campers will get a chance to groove, create and find the fun in practicing yoga. Please pack a nutritious snack for your camper daily. Minimum of 6 campers, maximum 12.

YOGA KIDS CAMPS


The Yoga Center of Minneapolis offers both a 230-hour Teacher Training/Yoga Study program that is registered with Yoga Alliance and an advanced 300-hour program that along with a 200-hour+ program, meets Yoga Alliances 500-hour registration requirements. YCM is a licensed private career school with the Minnesota Office of Higher Education. Some of the most comprehensive yoga study and training experiences in Minnesota, these programs are designed for any student wishing to teach or deepen their experience of yoga and its philosophies. Payment plans are available. See web for curriculum details and program applications.

Primary 230-Hour Programs See web for program curriculum. ::Year-long Sundays - Starts April 10th Core Meetings two Sundays per month for one year from 1-5pm plus electives.

::9-Month Monday Nights - Starts June 13th Weekly Monday Core Meetings from 6-9pm plus electives.

Yoga Study students will learn from a variety of experienced instructors from different backgrounds and yogic philosophies. Training topics include Yamas and Niyamas, Sanskrit, Ayurveda, Yoga Sutras, Alignment, Adjustments, Bandhas, Chakras & the Energy Body, Gross Anatomy, Sequencing, Finding Your Teaching Voice, Practice Teaching Labs, various styles of yoga, pranayama and additional technique topics. Tuition includes core meetings plus electives: 5 weekend workshops, Visiting Instructor Weekend, 34 Tech Sessions, 15-hour mentorship, and public class pass option. Each group will create a karma yoga project making yoga available to a local population that would otherwise not have access to it.

Advanced 300-Hour Program To apply for Yoga Alliance’s 500-hour Registry

Upcoming Modules:

::Module C -Assessing the Body & Yoga Therapeutics: Emotional Health, Special Populations 3 Weekends: April 8-10, May 13-15, June 10-12

Yoga for emotional health and healing (stress reduction, general anixiety and fears)•Yoga for deeper emotional disability (depression, anxiety, anorexia, OCD, ADHD)•Yoga for special populations (pregnancy, obesity, caridac, cancer)•Assessing the emotional body and its application of yoga one-on-one and in a group and practicum•

::Module D -Teaching asana, Adjusting, Cueing, and Aligning and Sequencing 3 Weekends: July 15-17, Aug 5-7, Sept 16-18

See web for all module schedules and curriculum. Modules are open to anyone who has completed a 200-hour or 230-hour training that meets Yoga Alliance standards. This program has been broken into 6 modules. Five of the modules meet one weekend per month for 3 months. The final module (F) meets one weekend per month for 2 months. You may take the modules in any order you wish, but you must finish with the final (2-month) module. You can make-up any missed weekends or days in the next round of that module. There will be required reading lists and report assignments due at the end of each module. Upon completion of each module, you will receive a certificate. Once you have completed all six modules, you will receive a graduation certificate, and you may choose to apply forYoga Alliance’s 500-hour registry.

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Yoga, surfing, ocean appreciation, joy, martial arts, snowboarding, breathwork: for Eoin Finn, his practice is a blend of his lifelong physical pursuits and his grounded, calming focus on bliss. A student of all types of movement, Eoin (pronounced like “Ian”) has created a flow practice that’s as refreshing and invigorating as riding an ocean wave, and through his work in philosophy and awareness, he’s created a system he calls “blissology.” In anticipation of his upcoming training in Minneapolis, we caught up with him to find out how his practice has evolved over the years.

How did you come to yoga?When I was in college, about 1987, my major was philosophy, with a minor in comparative religion. So, through that path, I became interested in Eastern and yoga philosophy and that inspired me to dabble in hatha yoga. A few years later, I moved to Maui for the surfing, and I ended up getting really addicted to yoga because that’s like a destination for Ashtanga. I’d loved all the gentle yoga I’d been exposed to up until that point, but when I was exposed to Ashtanga, and a more physical practice, that’s when it really took hold.

How did your practice evolve from that point?

I actually got a really bad knee injury from doing Ashtanga, and that put me on the path of studying body mechanics and alignment, to find strategies for how to do yoga in a fun way while making it safe. That’s been my obsession. In yoga, when you do a vinyasa practice, the more you increase the pace, the better it is in terms of fitness, but the higher the risk of injury. So, it’s a balance, and that’s what I’ve focused on for the last decade, having a physical practice with a lot of soul, but with a lower chance of injury. At the same time, my yoga has been inspired not just from my physical practice, but also from the work I’ve done with body workers and massage therapists and different

INTERVIEWING EOIN


movement and wisdom traditions. It’s all toward coming up with something fresh and effective.

What led you to teaching?A lot of people ask me if they should do teachers training, and my litmus test is that if you habitually find yourself on a Friday night reading yoga books, you’re not a recreational participant anymore [laughs]. When you find yourself deep in contemplation and studies about yoga, then you have a calling and you have to answer it. I got to that point for myself, but it took me a while before I had the confidence to teach. My background is in extreme sports, and I have to say that of thousands and thousands of people I’ve taught yoga, I’ve never seen one person as stiff as I was 20 years ago. When getting into yoga, I never thought I’d teach it one day, I just wanted to become a little bit more flexible, but then my path became clear. I have a theory, that we all have an “invisible hand” that’s pushing us to where we should be, and sometimes we resist, but it’s there to direct us. My invisible hand pushed me to where I am now.

You talk about different physical disciplines affecting your practice and teaching; has surfing played a big part?Definitely, I’m a complete surfing addict. It’s a great complement to yoga, and it fuels my soul. I live in the Pacific Northwest, and any second, I can look out my window and see bald eagles, or a whale spout, or sea lions and dolphins. I love nature in general, but I particularly love the ocean, and people tell me this comes across in my classes. I feel like if when I’m stuck in a city for too long, when I’m around concrete for an extended period of time, it’s like Superman on Kryptonite,

I lose my power. When I’m on the ocean, though, I’m connecting with nature, I’m in it, and that’s a powerful thing.

You call yourself a “blissologist”—what’s the foundation of that philosophy? Blissology is the core philosophy of my yoga. When you look historically at what’s made people happy, you see that billions of happy people have come and gone from this planet, and even though yoga is such a great activity, most of them had no clue about how to stretch and breathe and practice. Instead, they were happy because of positive attitudes, and if you look at their approaches, you’ll find that they had a strong relationship with nature and community. So, what blissology focuses on is integrating those components with yoga, because without them, you’ll feel something lacking. It’s like going to a yoga class and having a great practice, then walking home on concrete and not talking to anyone. You lose the feeling of being connected, and of nature and its rhythms.

How do you create a feeling of

nature and community from inside a yoga studio?People ask me that question a lot, and what I say is that even if you’re in the heart of New York City, you can create connection through every breath. Look out the window, watch the clouds change, be amazed by what’s around you. I think the major thing that nature appreciation gives you is a sense of awe, an ability to be wide open, and to me, that’s what yoga gives you too, an absorption in something. It’s that experience of having your breath get taken away for the first time when you see something beautiful or profound. That’s the deepest form of yoga, to blur the line between where you end and nature begins. To me, that’s an experience you can have anywhere, especially in a yoga studio. To me, that’s bliss.

Eoin will be teaching at the Yoga Center of Minneapolis from May 6 - 8, and information on those workshops can be found on p.23 online at yogacentermpls.com

Elizabeth Millard is a yogini and writer living in Minneapolis.

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For more of the year than you might expect, the Twin Cities is a mecca for local foods. Co-ops, farmers’ markets, and CSAs make local produce available to those of us who live in apartments and can barely keep alive a potted plant. While co-ops and markets are obvious choices for finding local foods, a CSA (Community Supported Agriculture) farm share can bring you even closer to the source.

Think of the feeling of receiving a package in the mail. There is that tiny inexplicable spark of excitement; something inside you wants to tear open the package like a kid, even if you already know what is inside. When you belong to a CSA, you get to have that feeling every week when you receive your box of locally grown produce -- every week brings a surprise.

How Does A CSA Work?You select a CSA farm and pay in advance for a share of the season’s harvest. The money put up by CSA members helps your farmer cover the season’s startup

tried. Find a farmer with offerings that look good to you.

Your share will reflect seasonal availability and the farm’s yield. Through your share of the farm, you’ll start to understand what is growing well in Minnesota through the seasons and varying weather conditions. The weather one year may be great for tomatoes, another year great for greens.

Find out the location of the drop site or if the CSA delivers and how many weeks are in their delivery season.

If organic food is important to you, you can choose an organic CSA farm. While local food is easy to find at a farmers market, determining what is grown organically is another matter. Find an organic CSA and you can be assured that you are eating organic. Since organic certification requires significant time and money that smaller farms may not have, you can ask the farmers and

costs (seeds, equipment, etc.). Most CSAs offer vegetables and fruits, and some also offer dairy eggs, honey, cheese, and meat.

Once the season begins, you can pick up your box of produce from the farm or at a designated pickup site in the city each week. Some CSA pickup sites are located at farmers markets, which is convenient if that week in your CSA assortment you receive something that inspires you to cook a dish requiring a few extra ingredients. A few CSAs will even deliver straight to your doorstep.

Weighing Your OptionsWhat’s in the box, and what does it cost? Some farms focus on a small variety of popular items and hybrids, and others grow primarily heirloom varieties. If your CSA has a website, it will give examples of what is in a typical box. You’ll inevitably be introduced to some unfamiliar varieties and possibly some new foods you have never before

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CSA organizers about the cultivation techniques used. Certified or not, the farming practices may still in line with what you’re looking for.

Find out if the farm is a pure CSA farm where all produce goes to the members or whether the farm also sells at farmers markets or has wholesale contracts with co-ops or restaurants. Since there is always the possibility for a lower yield due to poor weather, make sure that your upfront investment will be honored fairly. Do the CSA members or the wholesale partners take first priority?

A Cucumber Less OrdinaryBecause CSA produce is picked when it’s fully ripe and has a short trip to your kitchen, your food tastes better and lasts longer in your pantry. Carbon emissions and the energy used to keep it cool during transportation are minimized since it has such a short trip from the farm to your hands. In this case, what saves the environment also saves you money. Eating local and organic just became a lot more affordable.

A weekly box of locally grown produce is an easy way to learn what it means to eat seasonally without any research or hard labor, and the foods may inspire a change in your cooking habits. Never eaten rutabaga? Many CSAs include recipes for the less common items in that week’s delivery.

As many will attest, a fresh-picked cucumber tastes far better than any you can get in the produce aisle. But, to meet the farmers and see the integrity and intention with which your food is grown, further changes the flavor and experience of that food. You know where that cucumber came from, and you had a stake in its creation.

Ask CSA members about what keeps them coming back each year, and the answers are overwhelmingly similar. There are always a few weeks they recall loving or hating what was in their box, but overall, they learned new things, and their relationship with food started to change.

The Farm Behind the FoodTry to talk to your farmer personally. That’s what it’s all about, afterall - connecting with the source. Is your CSA a small family farm or a larger business? Find out how many acres they farm, and how many CSA shares are they expect to sell this year. (Minnesota CSAs range from less than 25 to over 1000 shares per year.)

Ask how many years have they been farming their land, and which crops were most successfully the past few years. It can takes a few years to learn what grows best on any plot of land, so the yield of new farms may be less consistent. That said, with newer CSAs there is likely more opportunity to get directly involved and maybe lend a hand on the farm, which can be a very fulfilling experience. Your support is highly valued by smaller and newer farms.

Some CSAs let their members come to the farm to help out, but many keep it professionals-only. Regardless, it is common for farms to invite members out for special events: seedling transplants, cookouts, pumpkin-carving, or a Fall clean sweep to help pick any remaining food. These gatherings provide meaningful opportunities to connect with your fellow CSA members and get to know the farmers. Your food starts here.

Find CSAs & More:www.landstewardshipproject.org/cbfed/buy_food.html Their 2011 CSA Farm Directory (downloadable) gives you a summary of each CSA farm straight from the farmer with lots of detail and a more personal feel. Want to get involved in responsible land use? LSP is a grassroots membership organization made up of farmers, rural, and urban residents working to promote sustainable agriculture.

http://www.wedge.coop/local/csa-farm-listA simple directory that allows you to compare CSA farms at a glance and get contact info. The perfect place to start looking.

http://www.greenroutes.org/This fun website connects you with unique (green) businesses when you travel. Play, shop, sleep, and experience local community. Discover places to eat where the food is not only fresh from a family farm, but where you might bump into the farmers who grew it!

www.minnesotagrown.comMinnesota Grown is a statewide partnership between the MN Dept of Agriculture and specialty crop and livestock producers around MN. Find CSA farms, winter farmer’s markets, and other local products.


Operating in Minneapolis since 2007, the non-profit organization Eat for Equity brings people together through good food. Each month, people gather in the Twin Cities to eat meals made from scratch using local ingredients. Diners are asked to donate $10-15 for the meal, and the funds raised support organizations that work to address inequities in health, environment, education and opportunity.

The idea for Eat for Equity started with Emily Torgrimson back in Boston where she was attending school. She lived in a house with 24 other women who took turns cooking dinner for the whole house. After Hurricane Katrina, Emily was planning to cook a New Orleans-style dinner for the house, and suggested they each throw in a

few dollars toward the Katrina relief efforts. They decided to open the dinner up to friends, and around 100 people showed up for the cause.

Emily moved to Minneapolis and decided to start a smaller version of what she and her housemates had been coordinating out east. The first Minneapolis E4E dinner had 12 people and was held at her house. As those in attendance started to bring friends, they began rotating the location of dinners to help newcomers feel more involved. Since then, the the growth of E4E has continued to be grassroots, mainly through word of mouth and now facebook. Emily has been told more than once that for guests that have just moved to town, E4E

has helped them make friends and feel part of the community. Looking around, a newcomer would find the guests to be creative, passionate people engaged in the community in various ways.

While the idea of raising money through organized meals isn’t new, the E4E preparation process and dining experience and is far different than the traditional pancake breakfast or gala fundraising for the arts. Despite its growth in the past few years, E4E remains 100% volunteer-run, which helps preserve its roots as a small community gathering rather than a structured, fundraising event. Guests are encouraged to formally submit nominations for organizations they think should receive funds in

Where Local Food Pays it Forward

Minneapolis Eat for Equity


future months. At each dinner, all in attendance can vote for the organization that will benefit from the following month’s dinner.

In preparation for an event, Emily plans the recipes and shopping lists and relies on volunteers to prepare and cook. While much of the prep work happens beforehand, cooking also happens at the event. Instead of having the cooking process hidden behind closed doors, diners frequently check in on the kitchen to get a glimpse of the food or to lend a hand. In the summer, guests mingle and mill in and out of the house munching on appetizers and sipping creative seasonal drinks in anticipation of the meal.

As the dinners have grown, the group has begun to tap in to more local food sources than was previously required. Emily says they’ve been fortunate to be able to partner with local farmers and co-ops. The ingredients are always local and organic when possible, and the volunteers’ passion for providing good food made from scratch is evident in every bite.

So far in 2011 E4E has raised funds for two local organizations. In January, about 180 guests crammed into “the castle” to dine and raise just over $1500 for Gardening Matters’ (www.gardeningmatters.org) support of new Local Food Resource Hubs, including tool lending libraries in St. Paul, and South and North Minneapolis. These Local Food Resource Hubs are intended to support residents growing their own fresh produce in their backyards, front yards or community gardens.

In February supporters gathered for a winter meal in support of the Heart of the Beast Puppet and Mask Theatre, the Minneapolis-based organization responsible for the annual Minneapolis May Day Parade.

Upcoming Eat for Equity dinners are open to everyone. Find more information on Facebook or at www.eatforequity.org.

Photos submitted by Jaqueline Smithwww.juniperseahorses.com


Take a walk or bike through the neighborhoods around you. Imagine what these spaces would look and feel like if, instead of grass lining the sidewalks and blanketing yard after yard, there were a colorful patchwork of flowers and food bearing plants covering the urban landscape. Now imagine that each of these spaces is a collaboration -- a cooperative arrangement between land owners and gardeners to create food, color, and a stronger fiber within the community. This was the inspiration behind Yards to Gardens, an organization designed to connecteager gardeners with available land and resources.

It’s a simple concept,” states Jesse Eustis, Y2G co-founder and local Minneapolis gardener. “Say you have some extra space in your yard but no time for gardening, you can go to the website and in just a few seconds you can post your yard as a resource for someone to garden. Or say you’d like to be gardening in your neighborhood

but you don’t have a yard, just go to the website and see if there are any available yards in your area, or post yourself as a gardener.”

Yards to Gardens, created by three Minneapolis gardening enthusiasts, grew out of the observation that while our food system ships food an average of 1500 miles from the farm to fork, at the same time we use the vast majority of our cultivatable urban land to grow grass. “If you consider this and the fact that many urban would-be-gardeners can’t find space to garden, it’s just a matter of connecting the dots,” says Eustis.

The benefits of a shared or community garden extends far beyond a garden’s borders. Besides providing opportunities to grow food, they offer the opportunity to share traditions between cultures and generations, to create habitable environments, and most importantly to build community.

The Yards to Gardens website is an interactive resource for sharing and finding all things gardening-related with 4 resources categories: ‘Yard’, ‘Gardener’, ‘Organic Matter’ (compost, mulch, wood chips, etc.) and ‘Tools & Stuff’. Other additions to the website are likely, such as a category for sharing fruit and vegetable surplus.

The site is full of useful resources and interesting tools, including a ‘garden calculator’ that calculates how much money you save and how many pounds of carbon are reduced based on the square footage of your vegetable garden.For those who feel a bit shy about gardening on someone else’s land, Y2G provides a downloadable guide that leads you through the process of setting up a garden and maintaining a healthy relationship between the gardener and the landowner.

The problem is a lack of space for gardening in urban areas. The National Gardening Association estimated a

Yards to Gardens

Yard and Resource Sharing in the Twin Cities


rise in the number of new gardens to seven million in 2009, an increase of 19% over the previous year. Here in the Twin Cities there are over 240 community gardens; however most fill up quickly and many aspiring gardeners end up on waiting lists. Gardening Matters, a Twin Cities-based organization that supports community gardens, has partnered with Yards to Gardens to help deal with the rise in demand. In 2010 they began referring individuals to the Y2G website to find space.

In 2009 the City of Minneapolis also stepped in to support Yards to Gardens, awarding Y2G a Climate Change micro-grant as part of the City’s effort to help local neighborhoods and organizations fund creative ways to engage residents in fighting global warming. Surprising as it may be, gardening can help fight global warming by producing more biomass than lawns (thereby keeping more carbon in the soil than regular grass).

While Y2G may pursue other grant and sponsorship opportunities in the future, for the time being it is a labor of love. Jonas Goslow, Y2G co-founder and also a Guthrie Theater actor explains, “We’ve invested a lot into this, not just for the love of gardening but because of the way this tool can help build community relationships. Our eventual goal is to have other US cities use Yards to Gardens as a resource for neighbors to connect and share with one another through the act of gardening.”

For more information, visit www.Y2G.org ♦

Additional Gardening ResourcesGardening Matters (Check out the 7th Annual Community Garden Spring Resource Fair Sat, April 2nd!)Gardeningmatters.org

University of Minnesota ExtensionComprehensive information onMinnesota gardening http://www.extension.umn.edu/garden

Hennepin County Master GardenerResearch-based horticultural information and educational activities. http://www.hcmg.umn.edu


Although yoga can be a boon to forging a connection between body and mind, many women still struggle with creating awareness in the pelvic regions. Even with tons of kegels and mula bandha moments, that area between the hips can seem like vast, uncharted territory. But don’t worry—Leslie Howard is ready to help you navigate. In anticipation of her visit, we asked her a few questions about what to expect in her workshop:

How did you get involved with yoga?I was living in New York City and had a corporate job, and my back hurt all the time. I thought, “I’m too young for this,” and someone recommended yoga. This was back before there was a studio on practically every block, so I had to really look for one. I signed up for a six-week course, and by the third session, my back stopped hurting, so I started to explore more, and ended up at a Jivamukti studio. The spiritual side of the practice there appealed to me, and then I got a little obsessed. You know how it is, when yoga works its magic on you.

You focus so strongly on the pelvic floor in your teaching; when did you start to become interested in that part of the body?I’d gotten hooked on Iyengar, and was loving how I experienced my poses so deeply, and created such focused attention. One of my teachers talked about the pelvic floor, and wanted me to engage that. At the time, he was dating a woman who was a pelvic floor

physical therapist and when I talked to her, I was blown away. I thought I knew about my body, but I realized I didn’t know it at all. People talk about the hips, but not about what’s between them, except to sometimes mention engaging the mula bandha. And in terms of kegels, come on: they’re 60 years old, vagina-centric and named after a guy. We can do better than that.

When you talk about “the pelvic floor,” what’s included in that definition?It’s the bone structure of the hips and sacrum, and everything inside of that, so: primary organs like the bladder, uterus, ovaries, rectum. There’s also the muscles and connective tissue.

What did you discover about your own pelvic floor that made you feel like you didn’t know about your body?The PT said most women are weak in their pelvic floors, but for women in yoga and Pilates, I’ve discovered the opposite. I sought out a pelvic floor specialist and she said mine was locked up, and all the work I’d been doing to strengthen it was wrong. I think I started with a tight pelvic floor and yoga made it worse. So, it was very cathartic for me, because I’d thought “tight is good,” but once I spent a year not engaging it at all, and changing my postural habits, and literally massaging my own pelvic floor, I found out how my pelvis was so locked up. And the pelvis really is the storage unit for women; we put all our emotional stuff there, and we don’t touch it.

So, to release all that has a significant psychological element to it. It’s really become my mission to get women to love their pelvises, listen to the sorrows and pain, and move forward.

Why do you think women have such trouble connecting to that part of the body?Our culture, whether we want to admit it or not, is really based on the Christian Middle Ages in Europe, a lot of our roots are there. So, when you think about how women were treated then, you’ll see that in some ways, not a lot has changed in terms of how we separate ourselves from the pelvic floor. Mothers tell their daughters not to touch it, and when I go in for a gynecology exam, they put this cloth up between me and the doctor, like I’m not supposed to even look at someone examining my vagina, or look at that part of myself. Those are just two examples of the many ways that this cycle gets reinforced.

In your upcoming workshop, what will be included?I have a very technical approach, so I include a 3D model and anatomy slides, and I also like to include historical context. Before I started researching all this, I didn’t know how women’s pelvises had been treated, but it’s been amazing to me, to discover how awful the medical field has been, and how many stories there are of women who have so many issues with their pelvic floors. So, I include history to put it into context. I talk about kegels and mula bandha and postural habits. Posture is a huge contributor to the function of the pelvis, hips and groin. There’s some asana, and even some homework [laughs]. Really, it’s all about building awareness, recognizing whether you’re too tight or too loose, and moving forward from there. Understanding this part of your body really can change your life.

Leslie will be teaching at the Yoga Center of Minneapolis on June 25th & 26th. See page 24 for workshop details.

Elizabeth Millard is a yogini and writer living in Minneapolis.

LESLIE HOWARD

Curly Girl Monkey Mind

Foodie Focus

The last few months of winter can be hard to bear. Daylight is scarce, temps are cold, and spring seems a long way off. Whether you are a coffee connoisseur or just turn to it occasionally for extra pep in the late afternoon, coffee feels more like a necessity by the time March rolls around.

At long last, enter Spring, the season of ‘bitter’ cravings. Bitters help us cleanse the body-draining excess fats from the blood (you remember the holidays) and deposit them into the digestive tract. The warming bitters we should now begin consuming are the ‘spring cleaning’ type such as turmeric, dandelion, and arugula. For coffee drinkers, though, these bitter cravings may simply shift the type of coffee we crave from a Sumatra to a French Roast, a Latte to an Americano.

While coffee causes an increase in Vata tendencies and energy loss to the body, trying to quit in the face of manic–inducing spring weather leaves us crabby, exhausted, and even a little constipated. This year when you feel that spring itch to switch (your body asking you to detoxify), shift your coffee crutch in an herbal direction.

If you have been to New Orleans, you may have seen the Café Du Monde, a large café famous for their chicory coffee. The French developed the chicory/coffee mix in the 1870s when civil war made coffee harder to come by. Roasted ground chicory (the root of the endive lettuce plant) gives coffee a fuller flavor and cuts the caffeine. Take a cue from the French and pick up some roasted chicory, roasted dandelion root, or roasted barley and start playing with brewing ratios - half coffee, half herb. See where your spring palette takes you. These ingredients are generally available at co-ops and health food stores. Staff at smaller stores may even have brewing or steeping suggestions to share.

Note to Vatas: Use chicory as a weening tool only, and eventually make your way to drinks that are more sweet or sour rather than bitter or astringent. If chamomile, cinnamon, clove, or ginger teas seem too run of the mill, treat yourself to a Grape Juice Chai (courtesy of www.joyfulbelly.com):

Mash 1/4 inch fresh ginger with a mortar and pestle. Mix ginger, 1 cup organic grape juice, 1/8 tsp turmeric, and 1/8 tsp cardamom together in a glass. For best results let sit for twenty minutes at room temperature. Turmeric invigorates and cleans the blood. The soft coolness of the grape juice balances the intensity of turmeric. Cardamom and ginger helps digest food stuck in the upper digestive tract. Altogether, Grape Juice Chai is a sweet, refreshing tonic and cleanser.

Coffee



YOGA STUDY

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PRACTICE ADJUSTING

Visit www.yogacentermpls.com/yoga_study_student.asp (or find the Yoga Center of Minneapolis on Facebook and visit the photo tab) to give your

suggestions for gentle physical adjustments or verbal cues for the students in this photo. Share your ideas and read the suggestions of others.

YOGA CENTER of Minneapolis:: MPLS Studio 612.436.4700

212 3rd Ave N #205 55401

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4200 Minnetonka Blvd 55416

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