YOGA & WELLNESS
E-400: CHAIR YOGA
INSTRUCTOR: PAM MARSHALL
Thursdays, 11:00 a.m. to noon
Aug. 22 & 29, Sept. 19 & 26, Oct. 3, 10, 17 & 24, Nov. 7, 14 & 21,
and Dec. 5, 12, & 19.
TUITION: $6 each class
Chair yoga is a discipline accessible to virtually everyone, regardless of age or physical limitations, and a great introductory yoga form. Perfect for those who may have concerns about balance, or for whom getting up and down from the floor would present challenges. Chair yoga integrates asanas (poses) and core movements and stretching, at a mellower pace, giving you time to go deep or to play with the edges of your ability. Poses may be done from a seated or standing position, with a chair always available for a foundation of stability. Yoga poses are modified to make chair yoga an authentic practice. The practice opens with a brief meditation and warm-up. In the hatha branch of yoga, we practice a series of modified Sun Salutations to heat the body and then take a more free form nature, encouraging exploration and challenges before cooling the body. The class closes with a 10-minute savasana and a guided deep relaxation. Please bring a yoga mat and wear comfortable clothing.
INSTRUCTOR: PAM MARSHALL
Thursdays, 11:00 a.m. to noon
Aug. 22 & 29, Sept. 19 & 26, Oct. 3, 10, 17 & 24, Nov. 7, 14 & 21,
and Dec. 5, 12, & 19.
TUITION: $6 each class
Chair yoga is a discipline accessible to virtually everyone, regardless of age or physical limitations, and a great introductory yoga form. Perfect for those who may have concerns about balance, or for whom getting up and down from the floor would present challenges. Chair yoga integrates asanas (poses) and core movements and stretching, at a mellower pace, giving you time to go deep or to play with the edges of your ability. Poses may be done from a seated or standing position, with a chair always available for a foundation of stability. Yoga poses are modified to make chair yoga an authentic practice. The practice opens with a brief meditation and warm-up. In the hatha branch of yoga, we practice a series of modified Sun Salutations to heat the body and then take a more free form nature, encouraging exploration and challenges before cooling the body. The class closes with a 10-minute savasana and a guided deep relaxation. Please bring a yoga mat and wear comfortable clothing.
E-401: MINDFUL YOGA FLOW
INSTRUCTOR: JOAN VANNORSDALL
1st and 3rd Thursdays each month, 5:30 - 7:00 p.m.
Sept. 5 & 19 Oct. 3 & 17
Nov. 7 & 21 Dec. 5 & 19
Registration Special: $88 for 8 sessions if you register by September 3. After that date, the cost is $15 per week ($120 for eight weeks)
This is a mixed yoga practice with both yang flow and yin holds. After a brief meditation period, we practice a half-hour vinyasa practice, targeting muscle strength and flexibility and moving from one pose to another with careful verbal cues. The rest of the flow is in the yin tradition: poses are held for longer periods of time, targeting the deeper connective tissues. Rooted in the breath, the sequence of standing, seated, and reclining poses builds strength, increases flexibility, improves balance and bone/joint integrity, and quiets the mind. The practice closes with savasana and yoga nidra: a guided, reclining deep relaxation. This practice is accessible to all levels of fitness. However, if you have never done yoga before, it is important that you contact the School of the Arts at least two weeks before you plan to start a class to arrange a meeting with the instructor for a no-cost, individual session to introduce you to basic yoga terms and poses. Students who are new to yoga who are challenged with balance issues may be recommended to begin with Chair Yoga.
INSTRUCTOR: JOAN VANNORSDALL
1st and 3rd Thursdays each month, 5:30 - 7:00 p.m.
Sept. 5 & 19 Oct. 3 & 17
Nov. 7 & 21 Dec. 5 & 19
Registration Special: $88 for 8 sessions if you register by September 3. After that date, the cost is $15 per week ($120 for eight weeks)
This is a mixed yoga practice with both yang flow and yin holds. After a brief meditation period, we practice a half-hour vinyasa practice, targeting muscle strength and flexibility and moving from one pose to another with careful verbal cues. The rest of the flow is in the yin tradition: poses are held for longer periods of time, targeting the deeper connective tissues. Rooted in the breath, the sequence of standing, seated, and reclining poses builds strength, increases flexibility, improves balance and bone/joint integrity, and quiets the mind. The practice closes with savasana and yoga nidra: a guided, reclining deep relaxation. This practice is accessible to all levels of fitness. However, if you have never done yoga before, it is important that you contact the School of the Arts at least two weeks before you plan to start a class to arrange a meeting with the instructor for a no-cost, individual session to introduce you to basic yoga terms and poses. Students who are new to yoga who are challenged with balance issues may be recommended to begin with Chair Yoga.
E-403: YOGA MINI-WORKSHOPS
in September
INSTRUCTOR: TERRY FLAHERTY
TUITION: *$44 for 2 sessions
*$33 if pre-registering for only one session at least 48 hours in advance
*$44 as drop-in
E-403a: RESTORATIVE YOGA: RESTFUL AND RELAXING: School is back in session, come release stress and relax.
Thursday, Sept. 12, 5:30 - 7:30 p.m.
This abbreviated workshop introduced students to the stress-reducing benefits of seeking stillness in comfortable postures. Props are used to create ergonomic comfort in a series of grounded postures so the mind can relax and the body can melt. A restorative practice similar to Yin in that postures are held longer, but the set up for the posture allows for greater passivity. It is like practicing savasana in a series of supported postures. Bring two folded blankets and a favorite pillow for greatest comfort! (Min. class size: 4)
E-403b: PRANAYAMA: THE MAGIC OF YOUR BREATH: An important tool you always carry with you.
Thursday, Sept. 26, 5:30 - 7:30 p.m.
This workshop delves deeper into the health-supporting practice of breath-work. Energy can be built or dissipated with different forms of breath control. Terry will introduce breathing techniques followed by a short yoga practice appropriate to the desired outcome;
increased focus and awareness, supporting strength and stamina, cooling the body, and quieting the mind.
(Min. class size: 4)
in September
INSTRUCTOR: TERRY FLAHERTY
TUITION: *$44 for 2 sessions
*$33 if pre-registering for only one session at least 48 hours in advance
*$44 as drop-in
E-403a: RESTORATIVE YOGA: RESTFUL AND RELAXING: School is back in session, come release stress and relax.
Thursday, Sept. 12, 5:30 - 7:30 p.m.
This abbreviated workshop introduced students to the stress-reducing benefits of seeking stillness in comfortable postures. Props are used to create ergonomic comfort in a series of grounded postures so the mind can relax and the body can melt. A restorative practice similar to Yin in that postures are held longer, but the set up for the posture allows for greater passivity. It is like practicing savasana in a series of supported postures. Bring two folded blankets and a favorite pillow for greatest comfort! (Min. class size: 4)
E-403b: PRANAYAMA: THE MAGIC OF YOUR BREATH: An important tool you always carry with you.
Thursday, Sept. 26, 5:30 - 7:30 p.m.
This workshop delves deeper into the health-supporting practice of breath-work. Energy can be built or dissipated with different forms of breath control. Terry will introduce breathing techniques followed by a short yoga practice appropriate to the desired outcome;
increased focus and awareness, supporting strength and stamina, cooling the body, and quieting the mind.
(Min. class size: 4)
E-406: SATURDAY YOGA WORKSHOPS IN October and November
INSTRUCTORS: TERRY FLAHERTY AND SAGE TANGUAY
TUITION: $88 for both sessions if registered by Oct. 1. Single class $45 for either session if registered by Oct 1 for E-406a and by Nov. 1 for E-406b. After Oct. 1, E-406a is $75 per student. After Nov. 1, E-406b is $100 per pair.
E-406a: SEEKING ARTISTIC INSPIRATION: Whatever your art, yoga can invite inspiration.
INSTRUCTOR: TERRY FLAHERTY
Saturday, October 26, 10:30 a.m. - 1:30 p.m.
This Saturday morning workshop will introduce a practice of intention setting to open to inspiration through yoga. Select a project with which you are currently working or initiate your path toward project in this workshop. We will be immersing ourselves in the five senses and dabbling in different creative expressions to get the heart-cogs turning to continue the flow. Weather permitting, there will be an outdoor portion of this workshop in the garden to connect to nature. Bring a symbolic object that imparts your wish or pre-intention for the class, it could be a photo, a book, a poem, a handcrafted item, or an object from nature that communicates your desire or yearning toward your art. It doesn’t have to be a piece of your own art, just a token meaningful to you. (Min. class size: 4)
E-406b: PARTNER YOGA: Yoga can be playful and fun when practiced with a friend.
Saturday, November 9, 10:30 a.m. - 1:30 p.m.
INSTRUCTORS: TERRY FLAHERTY AND SAGE TANGUAY
Terry and her daughter, Sage, who is also a certified yoga teacher and dance/creative movement instructor, will guide you and a friend in creative ways to share a postural and meditative yoga experience. Pick a partner and sign up for class together. Bring your spouse, family member or friend...someone you’d like to support and have supporting you! This is a great way to prepare for the interactions of the up-and-coming (sometimes balanced, sometimes topsy-turvy) family and friend-rich holiday season.
(Min. class size: 3 pairs/6 students)
INSTRUCTORS: TERRY FLAHERTY AND SAGE TANGUAY
TUITION: $88 for both sessions if registered by Oct. 1. Single class $45 for either session if registered by Oct 1 for E-406a and by Nov. 1 for E-406b. After Oct. 1, E-406a is $75 per student. After Nov. 1, E-406b is $100 per pair.
E-406a: SEEKING ARTISTIC INSPIRATION: Whatever your art, yoga can invite inspiration.
INSTRUCTOR: TERRY FLAHERTY
Saturday, October 26, 10:30 a.m. - 1:30 p.m.
This Saturday morning workshop will introduce a practice of intention setting to open to inspiration through yoga. Select a project with which you are currently working or initiate your path toward project in this workshop. We will be immersing ourselves in the five senses and dabbling in different creative expressions to get the heart-cogs turning to continue the flow. Weather permitting, there will be an outdoor portion of this workshop in the garden to connect to nature. Bring a symbolic object that imparts your wish or pre-intention for the class, it could be a photo, a book, a poem, a handcrafted item, or an object from nature that communicates your desire or yearning toward your art. It doesn’t have to be a piece of your own art, just a token meaningful to you. (Min. class size: 4)
E-406b: PARTNER YOGA: Yoga can be playful and fun when practiced with a friend.
Saturday, November 9, 10:30 a.m. - 1:30 p.m.
INSTRUCTORS: TERRY FLAHERTY AND SAGE TANGUAY
Terry and her daughter, Sage, who is also a certified yoga teacher and dance/creative movement instructor, will guide you and a friend in creative ways to share a postural and meditative yoga experience. Pick a partner and sign up for class together. Bring your spouse, family member or friend...someone you’d like to support and have supporting you! This is a great way to prepare for the interactions of the up-and-coming (sometimes balanced, sometimes topsy-turvy) family and friend-rich holiday season.
(Min. class size: 3 pairs/6 students)
CLASSES IN OUR COURSE CATALOG NOT OFFERED THIS SEMESTER
(Let us know if you'd like to see them next semester!)
(Let us know if you'd like to see them next semester!)
E-402: YOGA BASICS
INSTRUCTOR: TERRY FLAHERTY
Yoga resides at the core of our nature to seek well-being and thrive. Whether you are new to yoga or returning to practice after a long hiatus, please join Terry to discover or recharge the benefits of this ancient art and science. Participant will learn or review basic techniques of breath (pranayama), postures (asana), focus and meditative attention (dharana and dhyana), and relaxation (savasana); all of which form the common subject matter of regular group yoga class practice. See you on the mat. (*Students must inform the instructor of any physical limitations so she can accommodate your safety and comfort in the postures as needed.) Please bring a yoga mat and wear comfortable clothing.
INSTRUCTOR: TERRY FLAHERTY
Yoga resides at the core of our nature to seek well-being and thrive. Whether you are new to yoga or returning to practice after a long hiatus, please join Terry to discover or recharge the benefits of this ancient art and science. Participant will learn or review basic techniques of breath (pranayama), postures (asana), focus and meditative attention (dharana and dhyana), and relaxation (savasana); all of which form the common subject matter of regular group yoga class practice. See you on the mat. (*Students must inform the instructor of any physical limitations so she can accommodate your safety and comfort in the postures as needed.) Please bring a yoga mat and wear comfortable clothing.
E-403: YOGA BEYOND THE BASICS: CONTINUING TO FLOW
INSTRUCTOR: TERRY FLAHERTY
Yoga grows with the practitioner and meets the needs of each person uniquely. In general, continued regular practice encourages strength, stamina, and flexibility and improves coordination, balance, and focus; contributing to an overall sense of well-being. Since everybody is different, each participant comes to yoga for their personal specific needs and often discovers benefits beyond their original goals. In this class, Terry will guide participants to move fluidly through posture sequences, to breathe through held postures for stamina and flexibility, and to practice stillness and rest. Participants will learn to mindfully explore both challenge and ease. (*Students must inform the instructor of any physical limitations so she can accommodate your safety and comfort in the postures as needed. Also, if you have a particular interest, please notify instructor of your request.) Please bring a yoga mat and wear comfortable clothing. July 16 and August 1 have been added as makeup classes. Drop-ins are welcome!! Please give us a call if you plan to attend, if you have the time.
INSTRUCTOR: TERRY FLAHERTY
Yoga grows with the practitioner and meets the needs of each person uniquely. In general, continued regular practice encourages strength, stamina, and flexibility and improves coordination, balance, and focus; contributing to an overall sense of well-being. Since everybody is different, each participant comes to yoga for their personal specific needs and often discovers benefits beyond their original goals. In this class, Terry will guide participants to move fluidly through posture sequences, to breathe through held postures for stamina and flexibility, and to practice stillness and rest. Participants will learn to mindfully explore both challenge and ease. (*Students must inform the instructor of any physical limitations so she can accommodate your safety and comfort in the postures as needed. Also, if you have a particular interest, please notify instructor of your request.) Please bring a yoga mat and wear comfortable clothing. July 16 and August 1 have been added as makeup classes. Drop-ins are welcome!! Please give us a call if you plan to attend, if you have the time.
E-410: SOUND IMMERSION
INSTRUCTOR: GREG BURNS
Join Greg Burns of Metta Vibrations for a Sound Immersion experience. Using Tibetan Singing Bowls, Gong, Chimes, and more, participants will be invited to simply relax and allow the harmonious sounds and vibrations to gently pull them into meditative states. This experience is known to help calm the mind and nervous system, help relieve tension and stress from the body, and promote good sleep, among other benefits. Starting the day with meditation provides the opportunity to move into the day relaxed but with clarity and focus. No prior experience necessary. Perfect for beginners as well as experienced meditators.
INSTRUCTOR: GREG BURNS
Join Greg Burns of Metta Vibrations for a Sound Immersion experience. Using Tibetan Singing Bowls, Gong, Chimes, and more, participants will be invited to simply relax and allow the harmonious sounds and vibrations to gently pull them into meditative states. This experience is known to help calm the mind and nervous system, help relieve tension and stress from the body, and promote good sleep, among other benefits. Starting the day with meditation provides the opportunity to move into the day relaxed but with clarity and focus. No prior experience necessary. Perfect for beginners as well as experienced meditators.
E-408: YIN YOGA WORKSHOP
INSTRUCTOR: JOAN VANNORSDALL
E-408a: YIN YOGA WORKSHOP: Core Strength and Back Stability
Yin yoga is designed to strengthen the connective tissues (fascia, tendons, ligaments) of the body by long holds of poses with relaxed muscle tension. This workshop will focus on building strength in deep core and back connective tissue to increase flexibility and stability. Poses will be held three to five minutes, with adaptations and props available as needed. Please bring a yoga mat and wear comfortable clothing.
E-408b: YIN YOGA WORKSHOP: Balance and Arm/Shoulder Strength and Flexibility
We will start this practice with a series of heart-and-shoulder-opening poses, as well as using body weight to build arm strength. Then we will move to the wall or a post to work on fine-tuning and holding our standing balance. Attention to foot positioning and focused gaze will build tools for safe and sustained balance postures. Please bring a yoga mat and wear comfortable clothing.
INSTRUCTOR: JOAN VANNORSDALL
E-408a: YIN YOGA WORKSHOP: Core Strength and Back Stability
Yin yoga is designed to strengthen the connective tissues (fascia, tendons, ligaments) of the body by long holds of poses with relaxed muscle tension. This workshop will focus on building strength in deep core and back connective tissue to increase flexibility and stability. Poses will be held three to five minutes, with adaptations and props available as needed. Please bring a yoga mat and wear comfortable clothing.
E-408b: YIN YOGA WORKSHOP: Balance and Arm/Shoulder Strength and Flexibility
We will start this practice with a series of heart-and-shoulder-opening poses, as well as using body weight to build arm strength. Then we will move to the wall or a post to work on fine-tuning and holding our standing balance. Attention to foot positioning and focused gaze will build tools for safe and sustained balance postures. Please bring a yoga mat and wear comfortable clothing.
E-411: MEDITATION BASICS
INSTRUCTOR: GREG BURNS
This class is meant to introduce students to the world of meditation. Meditation has become quite a buzzword in our culture, and for good reason. For this class, we will discuss what meditation is and the many different ways we can find a meditation practice. This class will also include several direct experiences geared to help achieve meditative states, including breath techniques, chanting, guided meditation, and a brief sound bath. No prior experience necessary. Open to ages 16 and above.
INSTRUCTOR: GREG BURNS
This class is meant to introduce students to the world of meditation. Meditation has become quite a buzzword in our culture, and for good reason. For this class, we will discuss what meditation is and the many different ways we can find a meditation practice. This class will also include several direct experiences geared to help achieve meditative states, including breath techniques, chanting, guided meditation, and a brief sound bath. No prior experience necessary. Open to ages 16 and above.
E-406: EVENING SOUND IMMERSION EXPERIENCE
INSTRUCTOR: GREG BURNS
Do you know that our soul is comprised of harmony? Leonardo DaVinci
Over time all cultures have used sound (music) as a way to achieve states of wellness and joy. Sound can also be used to help us enter into meditative states, which we are learning has tremendous benefit for our well-being. For these classes, participants are invited to relax deeply and simply allow the sounds and vibrations of Tibetan Singing Bowls, Gong, and more to just wash over and through them, hence why it is called a sound bath. Using yoga mats, pillows, and blankets, attendees will be invited to lie down and get comfortable. After beginning the session with some gentle guided relaxation, Greg will move right into the sounds. For about an hour (or a little more), the
space will be filled with the harmonic vibrations. After some gentle grounding, time to reflect and ask questions will be offered before concluding the session. Please wear loose, comfortable clothing and limit caffeine and food intake prior to the class. Payment reserves you a mat and one blanket for the session. Pillows will be available. You may bring your own mat, pillows, or blankets (but no air mattresses, thank you).
INSTRUCTOR: GREG BURNS
Do you know that our soul is comprised of harmony? Leonardo DaVinci
Over time all cultures have used sound (music) as a way to achieve states of wellness and joy. Sound can also be used to help us enter into meditative states, which we are learning has tremendous benefit for our well-being. For these classes, participants are invited to relax deeply and simply allow the sounds and vibrations of Tibetan Singing Bowls, Gong, and more to just wash over and through them, hence why it is called a sound bath. Using yoga mats, pillows, and blankets, attendees will be invited to lie down and get comfortable. After beginning the session with some gentle guided relaxation, Greg will move right into the sounds. For about an hour (or a little more), the
space will be filled with the harmonic vibrations. After some gentle grounding, time to reflect and ask questions will be offered before concluding the session. Please wear loose, comfortable clothing and limit caffeine and food intake prior to the class. Payment reserves you a mat and one blanket for the session. Pillows will be available. You may bring your own mat, pillows, or blankets (but no air mattresses, thank you).
OWN YOUR YOGA!
A Yin/Yang Practice Workshop Series
INSTRUCTOR: JOAN VANNORSDALL
The full experience of yoga includes both group and individual practice. These four workshops are designed to help you move safely and often from the studio into your own, personal yoga practice. Each session will focus on a different sequence of poses, with individual assists and adjustments provided to those who desire them. Through the use of yoga bolsters, cushions, blocks, and blankets, each yogi will find the best way to get into and come out of poses for maximum benefit and safety. Each workshop sequence will blend both Yin and Yang poses, targeting both muscle flexibility and strength as well as deeper connective tissue strengthening. Various meditation techniques as well as deep relaxation will be practiced in each session.You’ll leave each workshop with a handout of names and basic instructions for all poses we work on.
A Yin/Yang Practice Workshop Series
INSTRUCTOR: JOAN VANNORSDALL
The full experience of yoga includes both group and individual practice. These four workshops are designed to help you move safely and often from the studio into your own, personal yoga practice. Each session will focus on a different sequence of poses, with individual assists and adjustments provided to those who desire them. Through the use of yoga bolsters, cushions, blocks, and blankets, each yogi will find the best way to get into and come out of poses for maximum benefit and safety. Each workshop sequence will blend both Yin and Yang poses, targeting both muscle flexibility and strength as well as deeper connective tissue strengthening. Various meditation techniques as well as deep relaxation will be practiced in each session.You’ll leave each workshop with a handout of names and basic instructions for all poses we work on.
E-406: MID-MORNING NATURE MEDITATIONS IN THE GARDEN THROUGH THE FIVE SENSES
INSTRUCTOR: TERRY FLAHERTY
Join Terry for this once monthly morning meditation workshop focusing on the senses. Our five senses are the link to our experience of the world around us. We can hone our ability to more readily relax by paying attention to each of our senses individually. Terry will instruct participants in general meditation techniques and incorporate MBSR techniques as well. Refreshments supplied. Class will be held if it is raining lightly; bring umbrella. Thunderstorm rain date will be one week following.
INSTRUCTOR: TERRY FLAHERTY
Join Terry for this once monthly morning meditation workshop focusing on the senses. Our five senses are the link to our experience of the world around us. We can hone our ability to more readily relax by paying attention to each of our senses individually. Terry will instruct participants in general meditation techniques and incorporate MBSR techniques as well. Refreshments supplied. Class will be held if it is raining lightly; bring umbrella. Thunderstorm rain date will be one week following.
E-406: SUNSET SOUND BATH IN THE GARDEN
INSTRUCTOR: GREG BURNS
As the day closes and the sun drops, you are invited to come unwind and relax creekside in the beautiful garden at Clifton Forge School of the Arts for a gentle Sunset Sound Bath experience.
We will gather in the lovely garden and begin with some very brief gentle stretching to help open and relax the body. As we finish stretching, participants will be invited to find a comfortable resting position to enjoy the Sound Bath. Using Tibetan Singing Bowls, Gong, and more, Greg Burns of Metta Vibrations will take participants on a journey deep within themselves, all while we rest in the healing comforts of nature.
For those unfamiliar, the Sound Bath experience is geared at helping to calm the mind and body, helping achieve meditative states, relieve stress, and more. Nature itself is highly documented to have healing effects on the mind and body, as does yoga. This experience is aimed at helping all feel better physically, mentally, emotionally and spiritually.
Folks are encouraged to arrive early to enjoy some time in the Garden and by the creek.
INSTRUCTOR: GREG BURNS
As the day closes and the sun drops, you are invited to come unwind and relax creekside in the beautiful garden at Clifton Forge School of the Arts for a gentle Sunset Sound Bath experience.
We will gather in the lovely garden and begin with some very brief gentle stretching to help open and relax the body. As we finish stretching, participants will be invited to find a comfortable resting position to enjoy the Sound Bath. Using Tibetan Singing Bowls, Gong, and more, Greg Burns of Metta Vibrations will take participants on a journey deep within themselves, all while we rest in the healing comforts of nature.
For those unfamiliar, the Sound Bath experience is geared at helping to calm the mind and body, helping achieve meditative states, relieve stress, and more. Nature itself is highly documented to have healing effects on the mind and body, as does yoga. This experience is aimed at helping all feel better physically, mentally, emotionally and spiritually.
Folks are encouraged to arrive early to enjoy some time in the Garden and by the creek.
E-407: FULL MOON MEDITATION IN THE GARDEN
INSTRUCTOR: TERRY FLAHERTY
Terry will guide a mid-month full moon meditation and stretch in the moonlight. Participants will gather just before sunset and we will watch the moon-rise and practice a gentle posture flow under the cool, reflective light.
INSTRUCTOR: TERRY FLAHERTY
Terry will guide a mid-month full moon meditation and stretch in the moonlight. Participants will gather just before sunset and we will watch the moon-rise and practice a gentle posture flow under the cool, reflective light.
