CLASSES

Our Yoga Programs are suitable for beginner, intermediate and advanced students. We have Traditional Hatha Vinyasa classes for all levels (Teachings come from Sri Dharma Mitra), with Yoga Poses (Asana), Breathing Techniques (Pranayama), and Meditation (Diyana). We have a very affordable Yoga Starter Class (private 1 on 1 session, only $30) designed for those who have never done Yoga before and would like to transition smoothly into their new healthy journey. We also have Vinyasa Flow and Hot Power Yoga Classes (teaching based on the Baptiste Power Vinyasa Yoga Style) ~ (NEW) ~ for those who want a strong workout with all the benefits of Ancient Yoga practice.

• Yoga is a science that has been practiced for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga - from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The information on Yoga Poses & Benefits is grouped into three categories-physiological, psychological, biochemical effects.

Physiological Benefits of Yoga

• Stable autonomic nervous system equilibrium

• Pulse rate decreases

• Respiratory rate decreases

• Blood Pressure decreases (of special significance for hypo reactors)

• Galvanic Skin Response (GSR) increases

• EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)

• EMG activity decreases

• Cardiovascular efficiency increases

• Respiratory efficiency increases

• Gastrointestinal function normalizes

• Endocrine function normalizes

• Excretory functions improve

• Musculoskeletal flexibility and joint range of motion increase

• Breath-holding time increases

• Joint range of motion increase

• Grip strength increases

• Eye-hand coordination improves

• Dexterity skills improve

• Reaction time improves

• Posture improves

• Strength and resiliency increase

• Endurance increases

• Energy level increases

• Weight normalizes

• Sleep improves

• Immunity increases

• Pain decreases

• Steadiness improves

• Depth perception improves

• Balance improves

• Integrated functioning of body parts improves

Psychological Benefits of Yoga

• Somatic and kinesthetic awareness increase

• Mood improves and subjective well-being increases

• Self-acceptance increase

• Social adjustment increases

• Anxiety and Depression decrease

• Hostility decreases

• Concentration improves

• Memory improves

• Attention improves

• Learning efficiency improves

• Mood improves

• Self-actualization increase

• Social skills increases

• Well-being increases

• Symbol coding improves

• Depth perception improves

• Flicker fusion frequency improves

Biochemical Benefits of Yoga

• Glucose decreases

• Sodium decreases

• Total cholesterol decreases

• Triglycerides decrease

• HDL cholesterol increases

• LDL cholesterol decreases

• VLDL cholesterol decreases

• Cholinesterase increases

• Catecholamine’s decrease

• ATPase increases

• Hematocrit increases

• Hemoglobin increases

• Lymphocyte count increases

• Total white blood cell count decreases

• Thyroxin increases

• Vitamin C increases

• Total serum protein increases

Ask about our posture and body alignment exercises. As your body alignment improves, so does your:

• Stress

• Breathing

• Energy Level

• Internal Organ Function

• Pain Management

• Weight Control

  You will become totally aware of and gain the tools necessary to manage your health for a lifetime.

You Can Do It !!!

The class will consist of:

• Yoga poses

• Breathing Techniques

• Meditation

Tai Chi has been practiced in China for centuries as a martial art, as exercise, and as a means of improving the flow of internal energy within the body. Because of Tai Chi’s emphasis on correct form and feeling each movement, it is practiced very slowly and gently. Completely non-impact, yet involving the entire body, Tai Chi promotes strength, stamina, and flexibility, while tempering the joints of practitioners. Because the whole body moves as one, Tai Chi cultivates the link between mind and body, enhancing balance and coordination. Practitioners develop confident ease of movement.The Taoists felt that stagnation was the cause of disease and aging. Nature moves unceasingly, and movement prevents stagnation. Tai Chi was developed as a martial art/movement and breathing system that exercised all the joints and major muscle groups while circulating the chi, the internal energy. It is this circulation of the chi that prevents or mitigates disease and debility.

Tai Chi is performed slowly, evenly, and thoughtfully, with the emphasis on continuity of movement without break or pause. The Chinese use the metaphor of pulling silk from a cocoon: pull steadily, and the strand unravels; pull too fast or too slow, and it breaks.

Throughout the form, the body remains soft and relaxed, as if suspended from the top of the head and the joints like a puppet. The mind is centered on each movement, assessing the alignment and correctness of the form, focusing on feeling the flow from substantial to insubstantial in each movement, fending off distractions. Breathing is through the nose, slow and even, inhaling during contractions, exhaling during expansions of the form.

In Tai Chi you’re always moving, but always under complete control. There’s no overextension, no wasted effort. The whole body moves as one, with the body parts balanced in circular movement. Always moving, always rotating, always transforming into the opposite–the leg that bears the weight becomes “hollow” (weightless), the hand that was above circles below, while the other hand circles up to take its place. It’s not just hand, arm, and leg motions: the movement is controlled by the waist, and the hand, arm, and leg motions lead or follow the turning of the body. The weight shifts continuously, evenly and under complete control throughout the form, coming to rest briefly but completely on one leg or the other as the next element of the form unfolds.

As a martial art, Tai Chi uses the theory of “four ounces of strength against a ton of force” to repel the opponent without the need of force against force. Tai Chi uses the opponent’s own energy against him, while the Tai Chi practitioner exerts little or no force controlling the opponent. Where the opponent attacks, you become “insubstantial”; where the opponent is weak you attack.

Warm up and circulation exercises: We will practice specific exercises before each class to prepare the body and mind for energy training. These exercises loosen the joints and help to promote proper circulation of energy throughout the body.

Basic Tai Chi Principles: Learn the basic building blocks of proper Tai Chi, below are the basic principles, other will be introduced as we progress.

1. Sinking shoulders

2. Drop elbows

3. Sink energy to Gong Myung (Second Chakra)

4. Head resting on shoulders

5. Empty / Full – Yin / Yang

6. Lower & Upper body move together

7. Use mind power not force

8. Move continuously & evenly

9. Harmony between internal & external

10. Relax

Basic Tai Chi Movements: First we will begin with proper stances, leg, and arm movements; as well as how to flow from one posture to the next without creating tension in body and mind.

Introduction to feeling Energy: Tai Chi is a series of internal martial art movements performed very slowly and deliberately. A lot of the benefits are lost, without feeling the energy of these movements. We will experience and practice how to develop the sensations of energy.

Yang Style 14 form: This very basic form is easy to learn and will introduce you very gently into the world of Tai Chi. Of course any new movements especially performed slowly will be a challenge the first class. But, anything worth learning needs a period of orientation. Also we can develop our brain as we progress through our new experiences.

Chi Gong (basic form): A basic Chi Gong energy accumulation form will be introduced. This will add a new element to our practice and help to prepare our core and the hip joints for the 24 form.

Energy accumulation postures: Through various static postures we are able to develop a strong lower body and core, circulate internal and external energy and make a profound improvement in our overall health.

Push Hands (basic): Pushing Hands is a gentle partner form of sparring in which we practice balance, movement and harmony. Here we practice a single hand push hands.

Yang Style 24 form: The 24 posture Simplified Form of tai chi chuan, is a short version of Yang style tai chi composed of twenty-four unique movements. Many of the movements have already been practiced in the previous 14 form. There are added hand movements, stances and some kicking elements.

Chi Gong (intermediate form): Here we learn a simple yet powerful Chi Gong form that anyone can follow. This form will continue to strengthen the lower body and is very calming as we bring our energy and focus to our core.

Push Hands (intermediate): Here we practice a two handed push hands form.

Tai Chi form terminology: Now we will learn the terms for each Tai Chi movement in the 24 form.

Energy Movement (free style): This is a dynamic free style energy dance in which you follow your own movements as you follow the energy sensations. Your body instinctively knows what movements it needs to heal and rebalance, so we will just let go of our imposed limitations and enjoy the movements.

Yang Style 40 form: This longer form is for more advanced students and will enable us to go deeper into this dynamic moving meditation.

Push Hands (intermediate cont.) Here we practice a two handed push hands form combined with foot movement.

Chi Gong (advanced form): This is an energy circulation form in which we practice circulating our energy through our girdle meridian channel.

Tai Chi Sword: The Sword should be practiced after at least one year of Tai Chi training. Only then will the body be able to feel comfortable with the sword. Keep checking if you are adhering to the principles of Tai Chi at all times.

• Know your weapon well, understand the different attacking parts of the sword.

• Play with the sword every day, let it become part of you.

• Perceive the sword as a tool and not a decorative object for hanging on the wall.

The body should float like the boat, gently among the lotus blossoms as not to damage any of the delicate petals. Move with grace and purpose.

Push Hands (advanced): Here we practice a two handed push hands form combined with more dynamic hand and foot movements.

Yang Style 108 form : This is the long form of Yang Style Tai Chi Chuan and through this form you will master all of the techniques and be able to practice in a deep meditative state as your body strengthens, your mind calms and your spirit and brightens.

24 Form Terminologies

1. Commencing (QÇ�shì), Preparation, Beginning

2. Part the Wild Horse’s Mane (YémÇ� FÄ�nzÅ�ng)

3. White Crane Spreads Its Wings (Báihè Lìangchì), Stork/Crane Cools Its Wings

4. Brush Knee and Step Forward (LÅ�uxÄ« Àobù), Brush Knee and Twist Step

5. Playing the Lute (ShÇ�uhÅ«i PípÄ�), Strum the Lute, Play Guitar

6. Reverse Reeling Forearm (Daojuan Gong), Step Back and Drive Monkey Away,Repulse Monkey

7. Left Grasp Sparrow’s Tail (Zuo Lan Quewei), Grasp the Bird’s Tail

-Ward off (Peng)

-Rollback (Lu)

-Press (Ji)

-Push (An)

8. Right Grasp Sparrow’s Tail (You Lan Quewei)

9. Single Whip (Danbian)

10. Wave Hands Like Clouds (Yunshou), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds

11. Single Whip (Danbian)

12. High Pat on Horse (Gao Tan Ma), Step Up to Examine Horse

13. Right Heel Kick (You Dengjiao), Separate Right Foot, Kick with Right Foot

14. Strike to Ears with Both Fists (Shuangfeng Guaner)

15. Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao)

16. Left Lower Body and Stand on One Leg (Zuo Xiashi Duli)

-Single Whip Squatting Down, Snake Creeps Down,

-Golden Rooster Stands on One Leg, Golden Bird Standing Alone

17. Right Lower Body and Bird Stand on One Leg (You Xiashi Duli)

18. Shuttle Back and Forth (Yunu Chuansuo), Fair Lady Works with Shuttles, (Walking Wood), Four Corners

19. Needle at Sea Bottom (Haidi Zhen)

20. Fan Through Back (Shan Tong Bei), Fan Penetrates Back, Flash Arm

21. Turn Body, Deflect, Parry, and Punch (Zhuanshen Banlanchui)

22. Appears Closed (Rufeng Sibi), Withdraw and Push, as if Closing a Door, Apparent Close Up

23. Cross Hands (Shizishou)

24. Closing (Shoushi)

$120 60 minutes

$150 90 minutes

Yoga Workshops: $120 per hour