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, and balance), but also to prepare one for centering the mind and experiencing a profound sense of peace and well-being.

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

As ways to facilitate the student centering the mind and going inward, in addition to the different practices included in each class (described above), in an Integral Yoga Hatha class:

the atmosphere is calm with time for at least a few moments of stillness between poses and practices;
instructions are typically reduced into fewer words where possible, providing moments of prescribed silence throughout the class; and
students are encouraged to engage in their practice with an easeful, meditative approach, without rushing or straining.

Zoom Group Hatha Class Schedule
All July group hatha classes are being offered on a donation basis. Suggested donation amount: $10 to $20 paid via PayPal or Apple Pay Cash.
See here for my prenatal yoga classes.

90 Minute* Classes:
- Mondays, Wednesdays, & Fridays: 10:30am to 12pm (PDT)
  - Next 90 min. openings: Mon., 7/20 and beyond
60 Minute* Classes:
- Tuesdays, 4pm to 5pm (PDT)

Note:
* I'm considering offering one or more 75 minute classes each week (probably in the morning). If a 75 minute yoga class would suit you better, please let me know.

Yoga Nidrā Classes

Yoga Nidrā, also known as "Yogic Sleep," is a guided deep relaxation.

Zoom Group Yoga Nidrā Class Schedule
All July group Yoga Nidrā classes are being offered on a donation basis. Suggested donation amount: $5 to $15 paid via PayPal or Apple Pay Cash.

30 Minute Classes:
- Sundays, 7:30pm to 8pm (PDT)

Integral Yoga® Prenatal Classes

Integral Yoga® Prenatal Classes are Integral Yoga® Hatha Classes ("IYHC") adapted to address and support the special considerations of pregnancy. While the prenatal yoga class is in many ways different (including pacing/flow, asanas, and more) than the standard hatha yoga class, my prenatal yoga classes, like my IYHCs, include chanting (sound vibration); āsanas (physical postures); yoga nidrā (guided deep relaxation); prāṇāyāma (breathing practices); and a brief meditation. Also included in these prenatal yoga classes is time to check in with and support fellow participants.

These prenatal yoga classes are designed to offer a safe, comprehensive practice to not only support the well-being of the body (including, promoting strength, mobility, circulation, and balance and easing or possibly preventing common discomforts of pregnancy), but also mind and feelings (including increasing sense of peace and calm, connection to self and intuition, confidence, and ability to navigate and cope with life challenges and stress). The classes also offer an opportunity for community/connection, and oftentimes the sharing of helpful information regarding the birthing journey from me and/or other students during the check-ins.

Participants at all stages of pregnancy are welcome, and can have any level/experience with yoga, including having never practiced yoga before.

Zoom Group Prenatal Class Schedule
Unless otherwise noted, all July prenatal yoga classes are being offered on a donation basis. Suggested donation amount: $10 to $20, paid via PayPal or Apple Pay Cash.

90 Minute Classes:
- Thursdays & Sundays, 10:30am to 12pm (PDT)
  - Next 90 min. prenatal opening: Thurs., 7/23 and beyond
75 Minute Classes through Integral Yoga Institute San Francisco ($13/class, or $10/class for those with financial need):
- alternate Tuesdays*, 10am to 11:15am (PDT)
  - Next 75 min. prenatal class at IYI: Tues., 7/21 and beyond

*See IYI-SF's calendar of upcoming classes to see which Tuesdays I am scheduled to teach.

Schedule Now

Who can learn & practice Yoga: Everyone can access any and all branches of yoga.
Who can learn & practice Integral Yoga Hatha: At least some, if not all, aspects of an Integral Yoga Hatha class 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 one of the above-mentioned specialized yoga classes that cater to your current unique needs;
  - 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. (I am currently doing a Prenatal Yoga Teacher training and plan to offer Prenatal Yoga classes soon.)
- 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 is to be performed with comfort and ease.
Benefits of Private Yoga Instruction include: A Certified Yoga Instructor can provide one-to-one support enabling them to more carefully 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 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 labor.
To Prepare for an Integral Yoga Hatha Class:
- Clothing: Wear comfortable clothing, including full-length pants. You may also want socks and additional layers of clothing for the guided deep meditation, when the body will likely cool down.
- Props: Bring/have a yoga mat; folded blanket; 1 to 2 pillow(s) &/or block to sit on. You may also want an eye pillow/mask for the deep guided meditation.
  - Note on Online Classes: If you do not have a yoga mat available, practicing on a non-slip rug or carpet would be easier/safer than using a towel on a hardwood floor.
- 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 emergency 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.
- 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.
- Please listen to your body and practice with comfort and ease. Please modify/adjust each practice (or skip any part) to suit your needs in each moment.

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, others are done together.

Beginning of Class:
- “Om”
- brief “Hari Om” 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."