Yoga Basics
Students will learn the fundamentals of basic standing, seated, and supine poses with attention to precision of movement and body alignment. We begin the exploration of yogic breathing and developing our ability to be attentive on the mat. Students are provided detailed instructions and offered modifications in order for students to experience poses in a way that caters to them. With regular and consistent practice, students will develop a mind-body connection while improving strength and flexibility. Yoga Basics is the first building block class for anyone new to yoga or for anyone looking to refine their yoga practice.
Class is suitable for all.
Beyond Basics
Refine poses learned in ‘Yoga Basics’ and ‘Yoga Basics Plus.’ In this class, we begin to link poses and start to incorporate Sun Salutations. You'll learn additional standing, seated and supine poses that develop balance, increase flexibility in the hips and hamstrings, and poses that build strength in the upper body and core.
Class is suitable for students with a basic understanding of yoga.
Intermediate Yoga
A dynamic class that focuses on building strength, increasing flexibility, and preparing the body for a deeper practice. Increase flexibility in the hips, back, and hamstrings while strengthening the abdomen, back, and upper body through standing poses, balancing poses, forward bends, back bends, revolved poses, and hip-openers. Focuses on precision of movement to maximize the benefits of poses. Modify poses as flexibility increases and hold poses longer to build strength as the session progresses. Arm balances and inversions (headstand, shoulder stand, and handstand) are introduced with step-by-step instruction. Explore breathing techniques.
Class is suitable for students with an established yoga practice.
Intentional Flow
Intentional Flow moves at a manageable pace, allowing you to move with intention and awareness of breath and body. Poses are held for multiple breaths to build strength and emphasize mindfulness in each pose. Class encompasses a variety of options for different levels of intensity and accessibility to help you improve your strength and flexibility, while providing a more meditative and calming effect.
Class is suitable for those with a basic understanding of yoga.
Vinyasa Flow
Build strength and stamina by flowing from pose to pose in this moderately-paced class. Emphasis is on sun salutations, maintaining steady yogic breathing, standing poses, seated poses, and twists. In this fun, flowing class poses are linked together in sequences that focusing on pairing breathing with movement to stretch the body while releasing tension and clearing the mind. Poses may be held between flow sequences to build strength.
Class is suitable for students with prior yoga experience.
Yoga Conditioning
This class combines traditional yoga poses & breathing techniques with functional movements designed to build strength in your whole body. Emphasis is placed on training your muscles to work together to prepare them for daily tasks, sports, or work. Each class is designed to build strength in areas that lead to improved stability, balance, and focus. Students are offered a variety of modifications in order to challenge themselves, at their level, with the guidance of the teacher.
Class is suitable for students with prior yoga experience.
Yoga with Weights
Yoga with Weights is a fun and innovative way to add weight-bearing exercise to your yoga routine! By adding light 2-5 lb weights to your practice, this class will help you improve muscle mass, bone density, and even cardiovascular fitness. The teacher will guide you step-by-step and offer variations that you can do!
The studio is equipped with dumbbells ranging from 2 - 8 lbs. If you’d like to ensure you have the right weight for your practice, please feel free to bring your own weights from home.
Class is suitable for students with a basic understanding of yoga.
Gentle Yoga
In this slow-paced class, standing, supine, and seated poses are done with the support of blankets, blocks, chairs, and other props. Gentle Yoga emphasizes strengthening and improving flexibility, developing body awareness, and learning to move with proper alignment and support of props.
Class is suitable for all; including anyone new to yoga, seniors, anyone recovering from minor injuries, and for those with chronic physical conditions.
Yoga for Osteoporosis & Osteopenia
Osteoporosis is a serious condition that weakens bones and increases the risk for serious fractures of the spine and hips. In this class you will learn important information about osteopenia and osteoporosis, the 18-20 poses that were chosen specifically to strengthen and increase bone density and modifications of the poses to keep you safe. Students will strongly engage your muscles and use oppositional force to encourage the bones to improve their density. Forward folding and Sun Salutations will be avoided in this class. Each student will move through the three levels of poses to reach their fullest potential. The teacher will help you to move safely through the varying levels of the poses to help you reach your highest form.
Class is suitable for all.
Yin Yoga & Myofascial Release
During the course of this class we will work to hydrate and restore mobility to target areas of the body. Yin, often known as the “quiet practice,” is a series of grounded, passive, and longer held postures that work to train your nervous system to relax while gently tugging on the connective tissues of the body. Myofascial release provides stimulation to the body’s largest sensory organ, the fascia, to facilitate healthy glide between all moving tissues of the body. Among the benefits of this practice are increased blood circulation, lymphatic flow, range of motion, and down-regulation of the nervous system, which results in an overall sense of well being.
Class is suitable for all.
Friday Yoga Jam!
Join us the second Friday of every month for our Friday Yoga Jam. This class will be a fun, lighthearted practice set to the sounds of some of your favorite musicians. Each month will feature a different artist. Come ready to enjoy some old favorites or to discover new music, while moving and breathing with intention.
Class is suitable for all levels.
Rise & Restore
Class will open with a centering to focus the breath and mind and give space for a practice intention. Restorative poses will be weaved throughout the class to encourage physical, mental, and emotional relaxation and a savasana to finish. Restorative yoga is practiced at a slow pace that involves holding poses for a longer period of time with the support of bolsters, blankets, and blocks to make the poses gentler and more supportive. Restorative yoga can help reduce stress & chronic pain, improve sleep, enhance your mood and soothe the nervous system.
Class is suitable for all and a perfect complement to a busy weekend or active lifestyle.
Rise and restore every Monday morning with us!
Yoga Nidra
This class begins with some gentle yoga to prepare you for stillness and 30-40 minutes of Yoga Nidra. Yoga Nidra is a guided body scan meditation that gently draws your awareness inward and down regulates your nervous system. This shift in nervous system activity slows heart and breathing rates, lowers blood pressure and promotes digestion. This deeper state of relaxation encourages recovery from stressful influences.
Held the 1st Friday of every month.
Class is suitable for all.
Restorative Yoga &
Nervous System Conditioning
Restorative yoga is very calming to the body, mind, and spirit and cultivates an environment of wellness within by tending to our nervous system. Our nervous system holds the key to wellness in many of our body's systems. Spending time purposely activating the parasympathetic nervous system (relaxing) is vital to increase healthy functioning of immune, lymphatic, digestive, pulmonary systems, and more. When we spend more time in the parasympathetic, we train our nervous system to more easily access this place in response to daily stressors as well, and we often come to notice the practice creeping into our daily lives. Join us for a luxurious hour of release through breathwork, gentle movement, and deep supported rest.
Held the 3rd Friday of every month. In-person only.
Class is suitable for all.
Tai Chi & Qigong
Qigong & Tai Chi are centuries old forms of movement, mediation, and breath work that have been found to improve cardiovascular, respiratory, lymphatic and digestive functions. These modalities involve slow and flowing movements that do not require practitioners to get down and up from the ground.
Offered 2 Sundays a month.
Class is suitable for all.
Sunrise Hot Yoga 🔥
An awakening heated sunrise flow designed to stretch out and wake up your body, energizing you for the day ahead! We’ll open up the hips, loosen up our shoulders and warm up into sun salutations, twists and heart openers before finishing off with a guided savasana!
Water and yoga towel recommended. Room is heated.
Class is suitable for all.
Wake Up + Warm Up Flow 🔥
An all levels heated vinyasa class that will wake up the mind, body and soul and get the good energy flowing to start your day!
Water and yoga towel recommended. Room is heated.
Class is suitable for all
Formed Flow 🔥
Formed Flow is a heated vinyasa based class with an emphasis on form and precision of movement. We will move intentionally through invigorating sequences to help balance mind and body. Class is designed to deepen flexibility and develop endurance through vinyasa flows while building strength and stability through the refinement of poses. Students can expect to explore challenging asanas with variations offered to refine form and technique.
Class is suitable for those with an established yoga practice.
Warm Power Flow 🔥
Start your weekend on a powerful note with a 60-minute warm vinyasa flow class! This energetic class incorporates unique sequencing and strong flows to leave you feeling powerful and ready for your weekend.
Class is suitable for those with prior yoga experience.
Heated Vinyasa Flow 🔥
A heated, powerful and energetic form of yoga where students fluidly move from one pose to the next while connecting their breathing to their movement & music. The practice is centered around working on stamina, strength, flexibility, and endurance.
Water and yoga towel recommended. Room is heated.
Class is suitable for those with an established yoga practice.
Breathwork
Using an ancient breathing meditation to quiet the mind and access the peace within your heart. You will be guided in the use of mindful rhythmic breathing, unlocking pathways to profound relaxation and healing. Let the breath become your compass, guiding you towards the clarity you seek. The benefits are boundless, spanning mental, emotional, physical, energetic, and spiritual well-being.
Class is suitable for all.
Yoga for Recovery Support
Yoga for Recovery Support blends therapeutic modalities such as meditation, sound healing, gentle yoga movements, somatic movements, yoga nidra, or journaling with some of the traditional 12 Step practices for addiction recovery (inspirational reading/sharing our experiences). We do not "work" the 12 steps in this class nor does this class substitute for other programs.
Class is led by either Vicki or Megan Bannister. Both Vicki & Megan are Y12SR (Yoga for 12 Step Recovery) certified and are passionate about weaving their passion for yoga with the commitment to serving the recovery community.
Class is open to anyone working to overcome any form of addiction - from behavioral to substance abuse, those in recovery, as well as family & friends of those impacted by the addictive behavior of others. All are welcome and no yoga is necessary.
This is a free class that is donation-based. All donations are given to the Catonsville Emergency Assistance.
Class is offered every other Friday.
Yoga for Mental Health Support
During this class, we will move through mental wellness support as dictated by the Traditional Chinese Medicine Seasonal calendar. The TCM 5 Element model teaches us that we are inseparable from nature. Optimising wellness begs us to consider changes or support that our bodies may need as the seasons progress from one into the next. Fall is a time of grief, which alchemizes to high self - worth. In Winter imbalance may express as fear and anxiety, but with support shifts beautifully into courage and wisdom. Spring awakens the sleepy dormancy of winter and throws us head first into either compassionate action or frustration and anger if we meet obstacles we feel cannot be surmounted. Summer brings about our deepest sense of accomplishment and joy, but may elicit depression if we are feeling lack. Interwoven throughout all, but especially felt in late summer, (harvest time), you may meet worry and anxiety again if your soul isn’t in alignment with your true purpose.
While this is the typical pattern of nature, each person’s own constitution and life circumstance offers variability.
Expect a mixed modality class, dictated by the pattern we are working with that particular day. Modalities include: multiple styles of yoga (flow, yin, restorative), meditation, breath work, myofascial release, somatic experiencing work, acupressure, journaling, discussion, education, and even artistic opportunity/ creative expression.
This is a Trauma Informed Yoga Class and will be held every other Friday evening.
Nancy is a certified Trauma- Informed Yoga instructor, which is a teaching style that prioritizes sensitivity in language and teaching methods informed by PTSD, CPTSD, and other mental health concerns. Nancy is NOT a therapist, and guidance stays within the lane of somatic (body) and spirit work. No matter what you are experiencing, it is vital to remember that we all have a nervous system, we all have mental health, and it is not necessary to wait for a mental health crisis in order to seek education and support to thrive in your life!