All sanctuary yoga classes are designed to build strength, flexibility and inner calm.
Every class we teach is designed specifically to get you the work out experience that you desire. Our experienced teachers will present options to every pose so that beginners and master yogis alike can grow in their practices.
But our classes are more than a physical event; by bringing a strong emphasis on breath matched to movement, and devoting the last portion of each class to yin postures (long, deep stretches) and Savasana we help the student develop improved flexibility and perhaps most importantly a true sense of relaxation and self-realization.
This class is held in a detoxifying 98 degree setting. It is appropriate for new students as well as seasoned practitioners. During the first hour, students go through a series of challenging standing poses that focus on improving mental and physical strength as well as flexibility and core awareness. The final 15 minutes include back bending as well as poses to strengthen the core and enhance flexibility. All poses link breath to movement while teachers help students find the correct alignment to enhance their practice.
This 90 minute class is done in a room heated to 95-98 degrees and is suitable for first-time students as well as long-time practitioners of yoga. During the first hour, a slow warm-up prepares students for a series of standing poses which build in intensity through the internal heat created through breath and the length of the hold of the pose. There is an emphasis on core strength, twisting, standing forward folds and balance.
While the structure of each class is the same, allowing for each student to evaluate their own progress, each Niyama Hot Yoga™ teacher brings an individual and unique perspective to the practice through the use of variations. Modifications help keep students at a level that is comfortable for the individual. Strength, stamina, and flexibility are built as students detoxify through sweating. There are no arm balances, Inversions, push-ups or "down-dog" during this class. After the first hour, the focus shifts to front body opening through a series of gentle, chest-expanding back-bends. During the final 15mins, quiet stretching is combined with relaxation breathing techniques to assist in the release of tension and anxiety. The class finishes with a few minutes of complete rest and stillness.
The word vinyasa means flow. A dynamic and vigorous flow class that links breath with movement to build heat in the body while creating endurance, strength and power. This class will cleanse and recharge the body and focus the mind.
Hot flow takes the traditional vinyasa series and incorporates a dynamic flow, linked to the breath that detoxifies, heals and rejuvenates the body. The room is heated to 80 - 85 degrees to help facilitate the integration of sweat, strength and spirit. Come and experience the invigorating, life changing, body transforming, calorie burning and mind calming effects of the hot vinyasa flow practice.
This class will appeal to yoga wannabes and students interested in focusing on basic poses. If you're convinced that you're not flexible enough to do yoga, feel uncomfortable joining a class with "experienced yogis," or want to try yoga but have yet to take the first step, this class is designed specifically for you. Within a fun, safe and comfortable environment come learn the basics of yoga with fellow students who are there for the same reason. Come give it a try! 60 minutes
Yoga for Athletes combines internal heat with breath and movement to create a yoga practice that complements and enhances your athletic pursuits. The breath is synchronized with strong flowing movements and has an emphasis on strength, balance, hip-opening, and flexibility. This class is especially great for runners, bikers, and other athletes with tight hips and hamstrings, as well as the seasoned practitioners wanting to go deeper in their forward folds. This class is designed for athletes and yoga practitioners who are looking for a strong, physical practice, but there is always the option to skip a vinyasa in this class.
Taught in a lighthearted environment, students will be encouraged to move with a greater sense of awareness and heightened focus. This class will empower tweens/teens with self-confidence and provide the tools necessary in coping with stress. It will enhance physical performance needed in all sports, dance, or martial arts. Ages 10-16 60 Minute class
We will gather for an hour of respite: to breathe, to center ourselves and return to the ground of our being.
It is a time for you connect to your breath, your prana (life spirit), to your body, and experience the healing balm of guided meditation. The meditation will include breathing techniques, relaxation modalities and soul nourishing mantras.
In this vigorous one hour class, students will become more aware of their bodies as single integrated units, to improve alignment and breathing, and to increase efficiency of movement. This class will include various core conditioning exercises,, and vinyasa- “flowing” sequences of poses that focus on strengthening the abdominals, back, and glutes. This is a core strengthening based practice, that also opens the joints and releases tension in the body. Specific breathing patterns are used for each exercise to assist in directing energy to those areas while relaxing the rest of the body. The room is heated 78 - 88 degrees depending on the instructor.
Deep Slow Flow is a challenging vinyasa flow style class practiced at a slower pace emphasizing alignment, breath and the foundational tools of yoga. The room is heated to 80 - 85 degrees to encourage perspiration and detoxification as well as increase flexibility of the muscles. The instructor will break down sun salutations and link together different postures each class. You can expect to finish class with seated postures, hip openers, backbends and a brief relaxation pose, leaving you feeling energized, open and restored.
Sun Salutations are a yogis way of warming up the body and creating a mind/body connection through the use of breath. This class begins with a short warm-up, then goes through several rounds of sun salutations and ends with long deep stretching. It will feel like an hour of mobile meditation for serenity of the mind as well as a rigorous "work-out" for the body. You do not need to know the poses of the Sun Salutations, but some vinyasa experience is helpful.
Class begins with a brief gentle warm-up to set the mind for the practice and gradually awaken the body for movement. The warm-up is followed by a series of Sun Salutations and standing poses that will provide you an opportunity to create beautiful choreography in your practice by linking breath with movement. Seated, more gentle poses, will follow the standing series and class will end with a traditional relaxing savasana. By flowing from one pose to the next, there is no stopping and starting again. The continuous movement is energizing and will leave you feeling centered and grounded. This class is geared towards an intermediate/advanced level student yet all are welcome to attend and encouraged to modify as needed.
Men's Yoga- Designed for men to achieve total balance, both physically and mentally. The focus will be on Pranayama (breathing techniques) and Asanas (physical poses). This class will work on alignment and longer holds to build heat, strength and flexibility for improved athletic performance. It is appropriate for all levels.
Flow-tation is a 90 Minute class taught in the style of vinyasa flow with opportunities to explore poses more deeply, as well as frequent forays into arm balances and inversions. Whether you are new to yoga, or an experienced practitioner, there are offerings of all levels for everyone who attends.
Stretchy and Gentle Yoga classes seem mild but are deeply effective and meditative. In this class, poses are sequenced to create comfort in the body and mind. Students stay close to the mat, often supporting the body with props to release tightness and restore energy without using excessive effort or fighting gravity. This class is appropriate for students of all levels from beginners to advanced, including athletes, people in search of stress-relief, and seniors. These classes are a nice complement to a rigorous, athletic practice, and a welcome antidote to the stress provoked by modern life.
We can't escape toxins. They exist in the air we breathe and the food we eat. In this vinyasa style class, you can cleanse and restore your body through postures that help clear out residual toxins stored in the major body systems. We create heat in the body through both traditional and creative vinyasa sequences. Twisting postures, abdominal compression and decompression aid in more efficient digestion and elimination. Specific dynamic movement stimulates proper functioning of the liver, kidneys, circulatory and lymphatic systems. You will feel balanced and renewed! Detox Flow is best suited for yogis who have an established vinyasa practice.
For ages 7 to 13: no more butterflies in my stomach, no more worries in my mind, no more aches in my heart…Addressing the delicate time from the Age of Reason to Pre-teen, where we leave childhood and engage into becoming our growing selves, This yoga class focuses on restorative yet playful movements to soothe the young body when it feels tense, boost the spirit with voice and movement, breathe out of the mind scary thoughts with guided deep relaxation and fun sounding breathing tools for the brain. Janet Nagel and Jessica Millen infuse these classes with love, hatha and yin yoga for children. Each class consists of yoga poses, movements, great music, games and other methods that allow children to connect with their spirit.
This program nurtures the body, mind, and self. It focuses on increasing self esteem, reducing anxiety and creating a sense of well-being so that children have a capacity to learn and function in today's world.