Well-Being: Yoga

Yoga Classes

Integral Yoga® Hatha Classes

In Integral Yoga®, we approach each Hatha Yoga class as a comprehensive physical practice to not only support the well-being of the body (including, but not limited to, promoting greater flexibility, strength, circulation, and balance), but also to prepare one for centering the mind and experiencing a profound sense of peace and well-being. Integral Yoga Hatha is a great support for stress management.

Integral Yoga Hatha classes include chanting (sound vibration); āsanas (physical postures); yoga nidrā (guided deep relaxation); prāṇāyāma (breathing practice); and a brief meditation. Āsanas include sun salutations, back bends, forward bends, inversions, and spinal twists.

As ways to facilitate the student to be present, centering the mind and supporting harmony of body/breath, mind and feelings, in addition to the different practices included in each class (described above), in an Integral Yoga Hatha class the:

atmosphere is calm and communication measured;
guidance includes moments of stillness during and between poses and practices;
students are encouraged to engage in their practice with an easeful, meditative approach, without rushing or straining; and to skip, shorten, or modify any practice offered, in keeping with the experience of comfort and self-care.

Suggested props, etc. to prepare:

yoga mat*;
folded blanket; and
1 or 2 cushions &/or block to sit on.
You may also want an eye pillow/mask during the guided deep relaxation and to prepare any housemates/guests that your experience of the final 1/3 of the class (focused on deep relaxation, breathing, and meditation) might benefit from greater stillness/calm in or near your practice space.

*Safety Note: See here for information on practicing without a mat and/or other yoga practice preparation/considerations, including troubleshooting a slippery mat, how to position your computer/device in relationship to your mat and lighting, and more.

Zoom Group Hatha Class Schedule
$13 to $25 sliding scale per class
$100 to $250 sliding scale for 10-class pass, which expires 3 months after purchase
(I accept payment via PayPal or Apple Pay Cash. If experiencing a financial hardship and unable to pay within the sliding scale, please contact me.)
If pregnant, please see here for my prenatal yoga classes instead.

90 Minute Classes:
- Mondays, 10:30am to 12pm (PT)
60 Minute Classes:
- Wednesdays, 11am to 12pm (PT)

"An estimated 80 to 90 percent of visits to the doctor are stress-related but only less than 3% of doctors talk to their patients about how to reduce stress. Yoga, meditation, and other mind-body practices train your body and mind to be able to cope with stress better and improve overall health and well-being." ~Psychology Today article Yoga for Stress Relief

Yin Yoga Classes

Yin Yoga is another beloved, nurturing, essential tradition of yoga which complements the yang yoga practices which are so predominant in western culture. Yin Yoga better targets the yin systems of the body, such as ligaments, cartilage, bones, joints, and fascia, while still offering benefit to yang tissues, lengthening muscles. (As represented by the Yin/Yang symbol, yang-style yoga practices also, though to a lesser extent, support the yin tissues.)

Yin Yoga, like other Hatha practices, not only supports the well-being of the body, but supports centering the mind and experiencing a profound sense of peace and well-being. Yin Yoga, too, is a great support for stress management.

Following the tradition of Integral Yoga, my Yin Yoga classes include chanting (sound vibration); āsanas (physical postures); yoga nidrā (guided deep relaxation); prāṇāyāma (breathing practice); and a brief meditation. Yin āsanas may include back bends, forward bends, inversions, and/or spinal twists, however they are typically held for at least 3 minutes long each, helping to access the deeper yin connective tissues, slow the mind and body down, deepen self-awareness, and calm the nervous system. Note: You may recognize many of the Yin āsanas if you are familiar with other styles of Hatha yoga, however we usually use different names for them (such as Caterpillar in Yin Yoga for what you may recognize as Paśchimottānāsana / Forward Bending Pose in yang Hatha yoga practices).

Suggested props, etc. to prepare:

yoga mat or thick, non-slip carpet/rug;
folded blanket; and
1 or 2 cushions &/or block to sit on.
You may also want an eye pillow/mask during the guided deep relaxation and to prepare any housemates/guests that your experience of the final 1/3 of the class (focused on deep relaxation, breathing, and meditation) might benefit from greater stillness/calm in or near your practice space.
BONUS: If you might enjoy the comfort of extra downward energy during any poses, you might have a yoga bolster nearby or other weighted props, like a sandbag(s).

Note: See here for other yoga practice preparation/considerations, including how to position your computer/device in relationship to your mat and lighting, and more.

Zoom Group Yin Yoga Class Schedule
$13 to $25 sliding scale per class
$100 to $250 sliding scale for 10-class pass, which expires 3 months after purchase
(I accept payment via PayPal or Apple Pay Cash. If experiencing a financial hardship and unable to pay within the sliding scale, please contact me.)
If pregnant, please see here for my prenatal yoga classes.

60 Minute Classes:
- Fridays, 11am to 12pm (PT)*
- *Exception: 9/10/21 class is 12pm to 1pm (PT)

Yoga Nidrā Classes

Yoga Nidrā, also known as "Yogic Sleep," is a guided deep relaxation practice. This class also includes breathing practice(s) to support oxygenation, reduction from stress, and improved well-being.

Suggested props, etc. to prepare:*

1 or 2 blankets and
1 or 2 cushions/pillows (&/or yoga block) to sit on
You may also want an eye pillow/mask during the guided deep relaxation and to prepare any housemates/guests that your experience of the class (focused on deep relaxation, breathing, and meditation) might benefit from greater stillness/calm in or near your practice space.

*If you are pregnant or are not comfortable laying on your back, please have 1 or 2 blankets, 2 cushions/pillows, and the bolster (or sofa cushion).

See here for other yoga practice preparation/considerations, including how to position your computer/device in relationship to your mat and lighting.

Zoom Group Yoga Nidrā Class Schedule
$13 to $25 sliding scale per class
$100 to $250 sliding scale for 10-class pass, which expires 3 months after purchase
(I accept payment via PayPal or Apple Pay Cash. If experiencing a financial hardship and unable to pay within the sliding scale, please contact me.)

This class is free if you have taken any of my other group classes earlier the same day/evening.

30 Minute Classes:
- Mondays, 7:30pm to 8pm (PT)

Integral Yoga® Prenatal Hatha Classes

My Prenatal Hatha Classes are Integral Yoga® Hatha Classes ("Integral Hatha") adapted to address and support the special considerations of pregnancy. While the Integral Yoga® Prenatal Yoga ("IY Prenatal") class is in ways different from the standard Integral Hatha class (including pacing/flow, āsanas, and more), IY Prenatal classes are likewise a comprehensive physical practice to not only support the well-being of the body, but also to prepare one for centering the mind, connecting to oneself, and experiencing a profound sense of peace and well-being.

Prenatal yoga classes are designed to offer a safe, comprehensive practice to support:

strength, mobility, circulation, balance, and easing (or possibly preventing) common discomforts of pregnancy,
increasing sense of peace and calm, connection to self and intuition, confidence, and ability to navigate and cope with life challenges and stress,
community/connection, and oftentimes the sharing of helpful information regarding pregnancy and the birthing journey.

My Prenatal classes, like my Integral Hatha classes, include chanting (sound vibration); āsanas (physical postures); yoga nidrā (guided deep relaxation); prāṇāyāma (breathing practice); and a brief meditation. Also included in these prenatal yoga classes is time for students to check in on how they are currently doing/feeling.

As ways to facilitate the students to deepen their connection to themselves (their bodies, intuition, etc.) and their parasympathetic (rest/digest/renew/create) nervous system, centering the mind and supporting harmony of body/breath, mind and feelings, in addition to the different components included (described in the above paragraph), in my classes the:

atmosphere is calm and communication measured;
moments of stillness and silence are offered throughout;
students are encouraged to engage in their practice with an easeful, meditative approach, without rushing or straining; and to skip, shorten, or modify any practice offered, in keeping with the experience of comfort and self-care.

Participants at all stages of pregnancy are welcome, and can have any level/experience with yoga, including having never practiced yoga before. If you are new to Yoga, you may want to wait until after the 1st Trimester of your pregnancy to begin practicing Yoga.

Suggested props, etc. to prepare:

yoga mat*;
1 or 2 blankets;
2 cushions;
2 yoga blocks (or improvise with something sturdy & available); and
yoga bolster (or pregnancy/body pillow or large sofa cushion).
You may also want an eye pillow/mask during the guided deep relaxation and to prepare any housemates/guests that your experience of the final 1/3 of the class (focused on deep relaxation, breathing, and meditation) might benefit from greater stillness/calm in or near your practice space.
BONUS: massage ball(s)

prenatal yoga props

prenatal prop arrangement for deep relaxation

Zoom Group Prenatal Class Schedule
$13 to $25 sliding scale per class
$100 to $250 sliding scale for 10-class pass, which expires 3 months after purchase
(I accept payment via PayPal or Apple Pay Cash. If experiencing a financial hardship and unable to pay within the sliding scale, please contact me.)

90 or 75 Minute Classes:
- AM: Sun., 9/5/21, 10:30am to 11:45am (PT)
- *Please contact me if you'd like to be notified whenever I am offering Sunday morning classes.
75 Minute Classes*
- PM: Thursdays, 5pm to 6:15pm (PT)

*I also teach prenatal yoga classes Tuesdays at 5pm through Integral Yoga Institute San Francisco ("IYI-SF"). Click the "See when Prenatal is offered" button under the Prenatal Class description on IYI-SF's website to see my upcoming prenatal schedule at IYI-SF.

"Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. Prenatal yoga can:

Improve sleep
Reduce stress and anxiety
Increase the strength, flexibility and endurance of muscles needed for childbirth
Decrease lower back pain, nausea, headaches and shortness of breath"

~Mayo Clinic's Prenatal yoga: What you need to know

"Experts agree these exercises are safest for pregnant women... Modified yoga... Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing." ~ACOG.org's Exercise During Pregnancy

ACOG's April 2020 Committee Opinion Physical Activity and Exercise During Pregnancy and the Postpartum Period

Who can learn & practice:

Yoga: Everyone can access any and all branches of yoga.
Integral Yoga® Hatha Yoga: At least some, if not all, aspects of an Integral Yoga® Hatha Yoga practice are accessible and/or can be modified to suit an individual where they are at. For example, there are chair yoga, gentle yoga, therapeutic yoga, senior yoga, prenatal yoga, and postpartum yoga classes for certain populations who could benefit from a class with a more specialized approach. Before taking a Hatha Yoga class, please:
- Confer with your appropriate health care provider (doctor, chiropractor, physical therapist, etc.) regarding specific conditions, limitations, and/or concerns for practicing Hatha Yoga;
- Take a specialized yoga class (such as one of the above-mentioned ones) which caters to your current unique needs, if applicable;
  - For example, if you are pregnant or have given birth in the preceding 2 months, please take a prenatal or postpartum yoga class, respectively, instead of a basic Hatha Yoga class. (Please see here for my prenatal yoga classes.)
- Check in with your yoga teacher about any limitations, recent injuries and/or surgeries, and concerns related to the physical practices;
- Listen to and follow your body and intuition at all times. Integral Yoga® Hatha Yoga is to be performed with comfort and ease.

To Prepare for Soizig's Yoga Classes:

Clothing: Wear comfortable clothing, including pants. You may also want socks and additional layers of clothing during the guided deep meditation, when the body will likely cool down.
Props: See each class, above, for the suggested props for those classes. Also,
- If you do not have a yoga mat available, you might find practicing on a non-slip rug or carpet easier/safer than using a towel or sheet on a hardwood floor.
- Some people find wearing grippy yoga socks helpful when on a slippery surface and/or preferring not to practice the āsanas (physical postures) barefoot. (See plain example and/or ballet-inspired example.)
Computer, Tablet, etc. ("Device") Set-Up: For any and all online yoga classes or appointments, please:
- position your device far enough away from your mat so that you can be seen on screen as much as possible -- ideally while you are sitting, laying down, and standing on your mat;
- arrange for your light source (sun, lamp, etc.) to be behind or next to your computer, tablet, etc. -- not behind you and your mat;
- keep your video "on" throughout class. Being visible during class facilitates a sense of community / connection with others, which is such an important aspect of health and well-being -- especially during "sheltering in place" times. This is also a great expression of one of the Breema® principles of harmony, "Full Participation."
Misc.:
- If possible, try to set aside all distractions and "to dos" at least 15 minutes before the session starts and allow yourself at least 15 to 30 minutes afterwards before expecting to revisit your "to dos."
- Please prepare to have your phone and any other nearby electronic equipment turned off throughout the class.
  - On Call?: If you are a Birth Doula or Midwife who is on call for expecting families (or you are another on-call service responder) and can't turn your phone off throughout class, please turn it to vibrate, set the ringer low, and/or otherwise adjust the settings so it makes the littlest disruption if you need to be reached during class.
- You may find it helpful to inform family members / house mates of your practice time & space, which might enable them to give you privacy and/or help with pets &/or children.
- If you are unfamiliar with the common mantras or chants used in Integral Yoga Hatha classes and would like to become familiar with them beforehand, see here. You do not need to know the chants in advance, however.

#1 Commitment During Soizig's Yoga Class -- Self-Care!:

Please listen to your body and practice with comfort and ease, even when challenging yourself.
Please modify/adjust each practice (or skip any part) to suit your needs in each moment, especially if you are experiencing any pain, burning, tingling, or numbness.

Benefits of Private Yoga Instruction include:

In addition to group classes, I also offer private yoga classes. This can be great for new students, people with special considerations, and/or who otherwise prefer private classes, and enables me to offer one-to-one support throughout the class to guide you in performing the practices:

providing more specific instruction based on your current understanding and ability (which may change from class to class);
offering modifications and suggestions to suit your individual needs and comfort; and
facilitating your individual pacing of the practices.
Booking a Private Hatha Yoga Class: Private appointments are available in your home or online via FaceTime or Zoom. You may book private Hatha Yoga sessions with me one at a time, or to take advantage of a discount, you can buy a 3-session or 6-session package. Note: On rare occasions, I may need to reschedule our appointment with less than 24 hours notice in order to support my Birth Doula clients during their birthing.

Class Chants

Brief chanting is included during Integral Yoga Hatha classes and students are encouraged to participate in the chanting, if they are comfortable to do so. Ability to sing is not important.

Below are chants we may do in Integral Yoga Hatha classes, for new students who might like to become familiar with them before class. Some chants are done responsively, some are done together, and some are done only by the teacher. (Sanskrit is typically done responsively, and the English translation is done together.)

PRONUNCIATION TIP:
Ś in Sanskrit is pronounced "sh"(so the Ś in Śānti (peace) is pronounced "sh")

Beginning of Class:
- “Om”
- brief “Hari Om” chant (In prenatal yoga classes, we may open the class with a different chant.)
Lead In to 1-Minute Meditation
- brief "Om Śānti" chant
End of Class
- "Asato maa sad gamaya
  Tamaso maa jyothir gamaya
  Mrityor maam ritam gamaya
  Om Śānti, Śānti, Śānti"
- "Lead us from unreal to real.
  Lead us from darkness to the light.
  Lead us from the fear of death.
  To knowledge of immortality.
  Om Śānti, Śānti, Śānti"
- "Lokaah samastaah sukhino bhavantu"
- "May the entire universe be filled with peace and joy, love and light."
- Yoga Teacher: "May the light of truth overcome all darkness."
- "Victory to that light!"
- Yoga Teacher: "Jai Śri satgura maharaj ki!"
- "Jai!"