Teta’s Yoga Classes

 

My training is in Hits the Spot Yoga®, which is based on principles of Kripalu, Anusara, and Iyengar yoga. But you don’t have to know those styles of yoga to understand my teaching.

In my class…

I encourage you to practice kindness and respect for yourself. This is your practice, your body, your time. You and I work together to create a great practice for you: I know a lot about yoga, you know yourself. I’ll encourage you to bring with you both a spirit of protection and of adventure. I call this our working edge. As we lean into a stretch, we feel our edge, the typical limits of our muscles, tendons, ligaments, and bone structure. Lean a little further, and our eyes widen, we feel more present and awake — that’s our working edge. Lean a little further, and we’re unstable, uncomfortable, or in pain — don’t go there! Great work is happening at the working edge, where we are more alert and awake, and our bodies are opening, just enough to feel good. It’s the regular practice of these small openings that make for large progress.

In class we also work with breath…

As we practice, we breathe a little more deeply in and out, a little more slowly and regularly. I’ll present to you some specific breathing techniques which we practice, not in every class, but occasionally.

Each class has a structure to it…

We start seated quietly and draw our attention inward. We do seated warm-ups and standing warm-ups. We do some core work, where we go to our working edge to develop strength in our trunk and thighs. We do some strengthening poses and balancing poses. We cool down with an inversion and a twist. We end with a meditative rest period.

I teach several kinds and levels of classes: 

  1. Yoga for Real Beginners (level 1)
  2. Gentle Yoga (level 2)
  3. Intermediate Yoga (level 3)
  4. Gentle Yoga Clinic (all levels)
  5. Private Lessons (all levels)

Yoga for Real Beginners
Are you curious about yoga but feel a little shy? It’s not unusual for real beginners to feel overwhelmed by even beginner level yoga classes. This class fills the gap. It’s a very gentle and respectful introduction to yoga, designed for the reluctant-but-willing adult student.

This class is for you if you know you need to move and stretch more, but maybe you think you are too old to start yoga, too overweight, too injured, too stiff, too uncoordinated, or you’re just too scared of getting hurt and feeling embarrassed.In this class, you’ll be among your beginner peers in a safe, supportive environment. And you’ll learn to do yoga poses that will neither hurt nor humiliate…  though we do laugh at ourselves sometimes!

We’ll take it step by step. Here is what we’ll cover:

  • Introduction to using props to adapt yoga poses so they’re comfortable for you.
  • Practice listening to your own individual body and pacing, and finding your own working edge without worrying how it looks.
  • Introduction to some of the language of yoga.
  • Instruction using the English names for poses (rather than Sanskrit).
  • Always starting with gentle seated and standing warm-up poses.
  • Working step-by-step on poses that improve strength, flexibility, balance, calm, and focus.
  • Time to ask questions about the poses.
  • A few simple breathing techniques.
  • A short, lying-down meditation at the end of each session.
  • Occasional stories about the history and philosophy of yoga.
  • An environment of safety, kindness, humility, courage, a sense of community, and some laughter.

I’ll offer verbal instruction, individual guidance, demonstration, hands-on assistance if it’s welcome, reminders to breathe fully, and kind encouragement throughout class. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.

Yoga for Real Beginners class is Mondays and Fridays, 8:30-9:30am. Suggested payment is $10/class.

Gentle Yoga
This class is for those who’ve done a little yoga, have a sense of what it’s all about, and know they like it!

This class is for you if you know how to get into the basic poses like Downward Facing Dog and Warrior 2, and you know how to use most props. You are starting to build some confidence and understanding of doing yoga in a way that works well for your body. You like to work at a gentle pace.

In this class, here’s what you’ll be exposed to:

  • Encouragement to listen to your own individual body and pacing and to find your own working edge without worrying how it looks.
  • Using props to adapt yoga poses so they’re comfortable for you.
  • Introduction to some of the Sanskrit language of yoga.
  • Instruction using the English names for poses but also a few Sanskrit names.
  • Always starting with gentle seated and standing warm-up poses.
  • Safe, gentle poses that improve strength, flexibility, balance, calm, and focus.
  • Time to ask the questions that will help you learn.
  • A somewhat faster pace than in Beginners class, with somewhat less verbal instruction, giving you more space to pay attention to what’s going on in your body, mind, and heart.
  • A few simple breathing techniques.
  • A short, lying-down meditation, called Savasana, at the end of each class.
  • Occasional stories about the history and philosophy of yoga.
  • An environment of safety, kindness, humility, courage, a sense of community, and some laughter.

I’ll be doing most of the poses along with you, as well as offering occasional assists. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.

Gentle Yoga class is Wednesdays, 8:30-9:45am. Suggested payment is $12.

Intermediate Yoga
This class is for anyone who has experience with yoga, is familiar with the names of most poses and can move smoothly through the poses with the class.  

This class is for you if you can get yourself into a reasonable Triangle and Warrior 3 without much ado. You’re familiar with props and know your preferences. You enjoy a thorough warm-up followed by a string of strengthening poses that will make you sweat. You’re pretty good practicing yoga on your own, but you really appreciate group support and inspiration. You want to try some challenging poses, but safely.

Here’s what you can expect from this class:

  • A safe space to listen to your own individual body and pacing and to find your own working edge without worrying how it looks.
  • A great supply of props for you to use if you choose.
  • Always starting with gentle seated and standing warm-up poses.
  • A section for core strengthening.
  • Safe poses that improve strength, flexibility, balance, calm, and focus.
  • Instruction using the English names for poses but also some Sanskrit names.
  • Time to ask the questions that will help you learn.
  • A somewhat faster pace than in Gentle class, with less verbal instruction, giving you more space to pay attention to what’s going on in yourself.
  • An occasional clinic where we will spend time on a challenging pose to deeply explore it.
  • Time which I call Yogi’s Choice to do any pose your body calls for.
  • Practicing a few breathing techniques, such as Dirgha (3-part yogic breath) and Nadi Shodana (alternate nostril breathing).
  • Savasana, a lying down meditation, at the end of each class.
  • Occasional stories about the history and philosophy of yoga and the 8-Limbed Path.
  • An environment of safety, kindness, humility, courage, a sense of community, and some laughter.

I’ll be doing most of the poses along with you, as well as offering occasional assists. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.

Intermediate Yoga class is Tuesdays, 8:30-9:45am. Suggested payment is $12.

Gentle Yoga Clinic
My yoga clinic can be a mix of folks who’ve done at least a little yoga, know they like it, and enjoy working at their own pace.

This class is for you if you know how to get into some poses and you know how to use many props. You like to work at your own pace, whether that’s gentle, moderate, or vigorous, and you feel confident deciding your own pace. You enjoy learning, and you may be working on a home practice but want some group learning too.

In this class, here’s what you’ll be exposed to:

  • Encouragement to listen to your own individual body and pacing and to find your own working edge without worrying how it looks.
  • A structure that begins with seated warm-ups, then progresses to standing warm-ups, followed by a balance pose, strengthening poses, on to inversions, twists, and ending in a short meditative period (Savasana). During each section of class, you are invited to follow my teaching or work on the poses you prefer.
  • Plenty of time to ask the questions that will help you learn.
  • A short, lying-down meditation, called Savasana, at the end of each class.
  • An environment of safety, kindness, humility, courage, a sense of community, and some laughter.

I’ll be guiding you through the structure and offering guidance for the poses you choose to work on. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.

Gentle Yoga Clinic is Thursdays, 8:30-9:30am. Suggested payment is $10.

Private Yoga Lessons 
Private lessons might be for you if you want to learn in a completely personalized, private way. I can design a routine to meet your needs, and you can ask for as much guidance as you like. Private lessons might work for a beginner who wants to learn in private before trying a class, or for someone with an injury that takes some extra personalized attention, or for someone who does not enjoy group interactions, or for someone who cannot make one of the other class times. In a private lesson, we’ll work at your level, whether that’s beginner to intermediate. 

It’s also possible to schedule a private class for yourself and your friends instead of a one-on-one.

Private lessons are scheduled on Wednesdays between 10am and 7pm, for $40/hour.

<!–themify_builder_static–></p><p><a href=”http://http://www.yogateta.com/class-sign-up/”><img src=”http://www.yogateta.com/wp-content/uploads/2017/05/ryt-500-logo.png” sizes=”(max-width: 225px) 100vw, 225px” srcset=”http://www.yogateta.com/wp-content/uploads/2017/05/ryt-500-logo.png 225w, http://www.yogateta.com/wp-content/uploads/2017/05/ryt-500-logo-150×150.png 150w” alt=”” width=”225″ height=”225″ /></a>My training is in Hits the Spot Yoga®, which is based on principles of Kripalu, Anusara, and Iyengar yoga. But you don’t have to know those styles of yoga to understand my teaching.</p><p><strong>In my class…</strong></p><p>I encourage you to practice kindness and respect for yourself. This is your practice, your body, your time. You and I work together to create a great practice for you: I know a lot about yoga, you know yourself. I’ll encourage you to bring with you both a spirit of protection and of adventure. I call this our <em>working edge</em>. As we lean into a stretch, we feel our <em>edge</em>, the typical limits of our muscles, tendons, ligaments, and bone structure. Lean a little further, and our eyes widen, we feel more present and awake — that’s our <em>working edge</em>. Lean a little further, and we’re unstable, uncomfortable, or in pain — don’t go there! Great work is happening at the <em>working edge</em>, where we are more alert and awake, and our bodies are opening, just enough to feel good. It’s the regular practice of these small openings that make for large progress.</p><p><strong>In class we also work with breath…</strong></p><p>As we practice, we breathe a little more deeply in and out, a little more slowly and regularly. I’ll present to you some specific breathing techniques which we practice, not in every class, but occasionally.</p><p><strong>Each class has a structure to it…</strong></p><p>We start seated quietly and draw our attention inward. We do seated warm-ups and standing warm-ups. We do some core work, where we go to our working edge to develop strength in our trunk and thighs. We do some strengthening poses and balancing poses. We cool down with an inversion and a twist. We end with a meditative rest period.</p><p data-wpview-marker=”%5Bgallery%20_orderByField%3D%22menu_order%20ID%22%20ids%3D%22145%2C140%2C144%2C143%2C142%22%5D”>.</p><p><strong>I teach three levels of classes:</strong> </p><ol><li><strong>Yoga for Real Beginners (level 1)</strong></li><li><strong>Gentle Flow Yoga (level 2)</strong></li><li><strong>Intermediate Flow Yoga (level 3)</strong></li></ol><p><strong>Yoga for Real Beginners</strong> is for those who are curious about yoga but feel a little shy about dropping into most yoga classes. I emphasize the “real” part of this class, because it’s not that unusual for true beginners to feel overwhelmed by even beginner yoga classes. This is a very gentle and respectful introduction to yoga, designed for the reluctant-but-willing adult student.</p><p>This class is for you if you know you need to move and stretch more, but you don’t see yourself doing pretzel poses. Maybe you think you are too old to start yoga, too overweight, too injured, too stiff, too uncoordinated, or you’re just too scared of getting hurt and feeling humiliated. There’s <em>no</em> <em>way </em>you’re going to try one of those <em>athletic </em>classes with a lot of <em>flexible </em>people! In this class, you’ll be among your really truly beginner peers, and in a safe, supportive environment. And you’ll learn to do yoga poses that will neither hurt nor humiliate…  though we do laugh at ourselves sometimes!</p><p>We’ll take it step by step. Here is what we’ll cover:</p><ul><li>Introduction to using props to adapt yoga poses so they’re comfortable for you.</li><li>Practice listening to your own individual body and pacing, and finding your own <em>working edge</em> without worrying how it looks.</li><li>Introduction to some of the Sanskrit language of yoga.</li><li>Instruction using the English names for poses (rather than Sanskrit).</li><li>Safe, gentle, seated and standing warm-up poses.</li><li>Safe, gentle poses that improve strength, flexibility, balance, calm, and focus.</li><li>Time to dialogue about the poses so you can ask the questions that will help you learn.</li><li>A few simple breathing techniques.</li><li>A short, lying-down meditation at the end of each session.</li><li>Occasional stories about the history and philosophy of yoga.</li><li>An environment of safety, kindness, humility, courage, a sense of community, and some laughter.</li></ul><p>I’ll offer verbal instruction, individual guidance, demonstration, hands-on assistance, reminders to breathe fully, and kind encouragement throughout class. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.</p><p><strong>Gentle Flow Yoga</strong> is for those who’ve done a little yoga, have a sense of what it’s all about, and know they like it!</p><p>This class is for you if you know how to get into the basic poses like Downward Facing Dog and Warrior 2, and you know how to use most props. You are starting to build some confidence and understanding of doing yoga in a way that works well for your body. You like to work at a gentle pace.</p><p>In this class, here’s what you’ll be exposed to:</p><ul><li>Encouragement to listen to your own individual body and pacing and to find your own <em>working edge</em> without worrying how it looks.</li><li>Using props to adapt yoga poses so they’re comfortable for you.</li><li>Introduction to some of the Sanskrit language of yoga.</li><li>Instruction using the English names for poses but also a few Sanskrit names.</li><li>Safe, gentle, seated and standing warm-up poses.</li><li>Safe, gentle poses that improve strength, flexibility, balance, calm, and focus.</li><li>Time to dialogue about new poses so you can ask the questions that will help you learn.</li><li>A somewhat faster pace than in Beginners class, with somewhat less verbal instruction, giving you more space to pay attention to what’s going on in your body, mind, and heart.</li><li>A few simple breathing techniques.</li><li>A short, lying-down meditation, Savasana, at the end of each class.</li><li>Occasional stories about the history and philosophy of yoga.</li><li>An environment of safety, kindness, humility, courage, a sense of community, and some laughter.</li></ul><p>I’ll be doing most of the poses along with you, as well as offering occasional assists. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.</p><p><strong>Intermediate Flow Yoga</strong> is for anyone who has experience with yoga, is familiar with the names of most poses and can move smoothly through the poses with the class.  </p><p>This class is for you if you can get yourself into a reasonable Triangle and Warrior 3 without much ado. You’re familiar with props and know your preferences. You enjoy a thorough warm-up followed by a string of strengthening poses that will make you sweat. You’re pretty good practicing yoga on your own, but you really appreciate group support and inspiration. You want to try some challenging poses, but safely.</p><p>Here’s what you can expect from this class:</p><ul><li>A safe space to listen to your own individual body and pacing and to find your own <em>working edge</em> without worrying how it looks.</li><li>A great supply of props for you to use if you choose.</li><li>Safe, gentle seated and standing warm-up poses.</li><li>Safe core strengthening.</li><li>Safe poses that improve strength, flexibility, balance, calm, and focus.</li><li>Instruction using the English names for poses but also many Sanskrit names.</li><li>Time to dialogue about new poses so you can ask the questions that will help you learn.</li><li>A somewhat faster pace than in Gentle Flow class, with less verbal instruction, giving you more space to pay attention to what’s going on in yourself.</li><li>An occasional clinic where we will spend time on a challenging pose to deeply explore it.</li><li>An occasional time which I call Yogi’s Choice to do any pose your body calls for.</li><li>Practicing a few breathing techniques, such as Dirgha (3-part yogic breath) and Nadi Shodana (alternate nostril breathing).</li><li>Savasana, a lying down meditation, at the end of each class.</li><li>Occasional stories about the history and philosophy of yoga and the 8-Limbed Path.</li><li>An environment of safety, kindness, humility, courage, a sense of community, and some laughter.</li></ul><p>I’ll be doing most of the poses along with you, as well as offering occasional assists. This approach to yoga is non-religious, but there is room for you to bring your own spiritual orientation.</p><p><!–/themify_builder_static–>