Class Descriptions 

Class Descriptions

Yoga Teacher Training
We offer 200-hour Yoga Teacher Training. Already certified? Become a 500-Hour Registered Yoga Teacher with our RYT 300-hour program. Visit Workshops Page for Continuing Education training. 
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$49 First Month Unlimited. Purchase when you attend your first class. fIRST CLASS IS FReE!
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Upcoming Events

Thursday, Dec. 7th
w/ Prem & Nan
7-8PM / Studio 1
first Thursday of each month

Friday, Dec. 1st.
w/ Tiffany James 
7-9PM / Studio 1

Saturday, Dec. 16th
w/ Amy Weber
5-7pm / Studio 1

Sat.-Sun. Dec. 2-3rd
w/ Sheila Palmquist
Assisted by Jessica Jewell
9AM-6PM / Studio 1
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Sunday, Feb. 25th
w/ Sheila Palmquist
1-4PM / Studio 1
Certification and Training Manual Included

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Thursday, Dec.14th
w/ Mahak, owner of Suji
7-8PM / Studio 4
second Thursday of each month

Saturday, Dec. 2nd
w/ Amy S.
2-3:30PM / Studio 3
first Saturday of each month
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Saturday,  Dec.. 2nd
w/ Cathy Pompeo
7-8:30pm / Studio 1
first Saturday of each month
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Registration Now Open!
Session 1: Jan. 22-Feb. 28
Mondays 4:15-5:00PM
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Sunday, Nov. 26th
w/ Courteney & Sheila
11AM-2PM / Studio 1
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Full Class Schedule 

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Teacher Training

Take 5 Certification

with Sheila Palmquist
Sunday, October 29th
1-4PM / Studio 1 / $89
Developed and taught by Sheila Palmquist, TAKE 5 was designed to help students, teachers, and parents learn to self-regulate and navigate the demands of our ever-changing environment. This comprehensive program enables us all to better understand and take control of violence and aggression. This program includes three hours of training. Curriculum manual included. 

TAKE 5 partners with Lincoln Parks & Recreation and select elementary schools to promote yoga and mindfulness to young children.


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Applying Ayurveda with Jessica Jewell. This class happens once a month, on the 4th Thursday of each month. $15 or use your class pass / studio membership. 
Energizing, strength-building flow practice that uses a series of linking movements practiced in 90-100° room.
This class is designed to lay the foundation for a solid yoga practice. Learn basic yoga postures that emphasize range of motion, flexibility, and safe alignment for your body. This is a casual environment to learn and ask questions about the practice and is open to all levels from beginners to those looking to refine and deepen their practice.
Beginners Yoga is all levels of students who are interested in taking a beginner-level pace and practice. All skill levels welcomed. 
This class is designed for those interested in a more challenging yoga practice. Intermediate modifications are given, though all-levels are welcomed to participate.
The rope wall is fun approach to practicing yoga asana because the ropes allow for students to understand how muscles are used in each pose in a different way than they know from a normal floor practice. This class is a mixture of basic, strengthening, and restorative poses and offers a great introduction to Iyengar-based alignment.
Studio 2 Entrance. Align and Restore is a 75 minute class using props, gravity and breath to align and open the upper back, shoulders, lower back and hips. Safe, intelligent postures practiced slowly and with inquiry teach us how our bodies are meant to move. A wonderful way to release at the end of the day and to start the week with greater comfort and efficiency of movement. Suitable for pregnant women.
Slow-paced yoga with poses held for comparatively long periods of time. This class is targeted to stretch fascia, the body's connective tissue.
Prepare your mind and body labor and delivery. This class gives expecting moms a chance to nurture themselves in a safe environment. Great for reducing the amount of aches and pains that come with pregnancy. Breath-work will create a calming environment for your baby to grow.
This class gives you the opportunity to slow down, and step outside of the normal stresses of daily life. Restorative yoga uses passive, gravity-based postures to reduce the burden on the nervous system. By engaging your relaxation response, you better able to reach mental and physical equilibrium.
A dynamic blend of postures, pranayama (breath work), mantra, music, and meditation to teach the art of relaxation, self-healing, and elevation.
All levels yoga offers students the opportunity to practice in a multi-level setting. The instructor will offer variations so that students may choose the level of difficulty of depth most appropriate for themselves. An eclectic yoga class, the teacher will sometimes lead a flow style vinyasa (linking movement with breath), other times there will be hatha (the yoga of opposing forces), or yin (more passive poses targeted at stretching the body's connective tissue). Postures are performed mindfully with an emphasis on proper posturing, relaxation, and breathing.
A very gentle combination of beginning yoga and beginning Tai Chi. This class is great for those who may have compromised balance or range of motion. Chairs are available throughout the entire class.
Yoga Nidra in sanskrit means divine sleep. This is a reclined guided meditation that is known to promote deep brain relaxation states, decrease stress, increase intuition and cognitive functioning. Enhance your well-being and self-healing capacity. 

We believe the mind-body insights that come from yoga poses are accessible to everyone. We adapt yoga by teaching the experience created through each pose, giving our students access to a level of mind-body sensation not affected by their disability.

Adaptive class participants must be able to follow simple instructions. We welcome students who do and do not use wheelchairs.

Join our community in dharma and meditation on the first Thursday evening of each month.
Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior.

There are many types of meditation, but most have four elements in common: a quiet location with as few distractions as possible; a specific, comfortable posture (sitting, lying down, walking, or in other positions); a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them).

Many studies have investigated meditation for different conditions, and there’s evidence that it may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia.

Some research suggests that meditation may physically change the brain and body and could potentially help to improve many health problems and promote healthy behaviors.

Second Thursdays of the month
Studio 4
7-8 PM
Join Mahak Chaudry from Suji's Indian Grocery for a Free Indian Cooking Demo on the second Thursdays of every month.
Y12SR is a donation-based relapse prevention program.
No online sign-up necessary. Simply arrive 10 minutes early. This class lasts 2 hours. 

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Modeled from the meetings of 12-step programs, the Yoga of 12-Step Recovery is a group sharing circle followed by an intentional, themed yoga class.
The 12-step program approaches addiction at a cognitive level, yoga includes a somatic approach. The combining of the two creates a model that truly addresses addiction as the physical, mental and spiritual disease that it is.
Yoga of 12-Step Recovery recognizes that yoga and its practices are a part of a holistic recovery program and rather than a replacement, it provides adjunct tools to address the physical, mental and spiritual disease of addiction.
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Join us for this once a month practice where we come together to practice mantra and meditation, two powerful tools for your yogi toolbox. A mantra is a sacred sound or mind wave that vibrates at a higher frequency than most thoughts. Mantras practiced regularly and over time will shift your consciousness. Meditation is the process through which we connect with the present moment and our divinity. A regular meditation practice will greatly benefit your body, mind, and soul.