Why class levels?

Our classes are taught in the Anusara school of yoga even though we welcome and honor all styles of practice. Anusara Yoga explores the elegant bio-mechanics of alignment in the body and is based on an uplifting Tantric philosophy which helps a student develop a strong body with a soft heart. Anusara Yoga combines flowing sequences of poses with poses that are held for longer periods to encourage you to refine alignment awareness. Since each of our teachers is trained & immersed in this method the classes have a certain focus and are therefore consistent and structured. However, the instructors also teach from their own personal experience so every class is a delightful creative expression of their practice & exploration.

By concentrating on this one style of yoga and its established syllabi of poses, our instruction provides a sequential framework for developing and supporting an understanding of a truly complete yoga practice over time. Each day, each week you can choose which level best serves your needs. “If you wish to strike water, dig a deep hole.” To help you obtain your highest form of practice we offer detailed verbal cues and hands on assistance throughout class.

For more information on Anusara Yoga and our syllabi of postures, please visit www.anusara.com.

Gentle Yoga

Enjoy a class combining meditation practices and alignment principals in gentle poses (asana) to create a healthy body and a peaceful mind. This class is paced more slowly than Basic Yoga or Level 1.5 and is perfect for those who enjoy a softer practice or those who are recovering from injury, illness, or have special needs. 75 minute Gentle Yoga classes offer a brief meditation before relaxation, while Gentle Yoga & Meditation classes are 90 minutes long and incorporate a 55 minute asana practice and a 20 minute meditation followed by a delicious relaxation/savasana period. (M, T, TH, F)

Basic Yoga...Fundamentals

Our Basic Anusara class is designed for students new to yoga, for those wishing to move more slowly, or for those who want to refine their alignment. Over the course of several weeks, we will focus on fundamental poses to strengthen and open the legs, hips, back, and shoulders. We will explore in depth the Universal Principals of Alignment according to Anusara Yoga in a variety of foundational yoga poses, basic breathing techniques (pranayama), and meditation and relaxation practices. Open to beginning and continuing students, this class is basic but not easy and will introduce or return you to the fundamentals. (M, W, TH, SU)

Level 1...Experienced Beginner

This class is designed as a transition from Basic Yoga into higher levels of practice but is fine for those students brand new to yoga as well. Expand your practice in a safe, supportive environment where you can explore a wider variety of poses, gain an introduction to yoga philosophy, and become more refined in your alignment. Each class builds slowly to a pinnacle pose and develops strength and flexibility, while providing tools for stress relief and living mindfully. (F, SA)

Level 1.5...Advanced Beginner

This class is designed to empower you to advance by moving further into the posture syllabi, refining awareness of alignments, and exploring yoga philosophy.  A greater emphasis will be placed on building endurance and flexibility in the body by either moving at a quicker pace or practicing longer holds of poses, depending on that day’s emphasis. This class is intended for those who are looking to expand their practice gradually or those without previous yoga experience but who are already physically active. (W, SU)

Level 2...Intermediate

This class is ideal for those who have an established yoga practice and a desire to advance to more complex poses. We recommend that you complete a two-month session of Level 1.5 before moving to this level. You will be encouraged to move with awareness, being mindful of the subtle body and breath. Variations on Sun Salutations will act as a warm-up, and this class will emphasize a WIDE variety of poses including backbends and the fundamentals of arm balances and inversions. Yoga philosophy as it relates to life beyond the mat, pranayama, meditation, and relaxation techniques complete the full experience of the class. (M, T, W, TH)

Level 2.5...Experienced Intermediate

This class is designed as a transition from an intermediate to an advanced intermediate practice. Delve deeper into the posture syllabi in a smaller, supportive, and communal environment. After warming the body through creative sequences of Sun Salutations, work closely with your instructor on opening specific parts of the body to make more complex poses accessible. Each week will focus on a different family of postures, back bends, forward folds, arm balances, etc. Come with questions and poses you’d like to work on! (TU)

Level 3...Advanced Intermediate

Expand the edges of your practice in a playful and physically challenging teacher-led practice. Each two-hour class includes more advanced poses and sequences and will begin with an intense exploration of Sun Salutations, followed by a specific focus on one family of postures. Become more refined in your study of Anusara Yoga principals, Siva/Shakti Tantric philosophy, pranayama and meditation techniques, and advanced asanas. Regular practice outside of class is encouraged, and we recommend that you complete at least six months of Level 2 classes before attending. (SA)

The Practice

Our  MOST ADVANCED class is an intensely fun and playfully serious class where you practice alongside the instructor. Each practice is a 2.5 hour exploration of poses sequenced to deepen your physical openings and expand your heart and mind to experience your beautiful Self from a fresh perspective. Come prepared to work, to sweat, and to laugh with your fellow mat mates. This class is designed for those who have a strong practice of hand balances and can practice a freestanding headstand, kick to the wall with ease for handstand, and maintain Urdhva Dhanurasana with straight arms (shoulders over wrists). At least one year of consistent Anusara Yoga study is necessary before entering the class, and regular practice outside of class is expected. No major injuries, please. For those who are ready, this class will allow a fertile environment to explore the  “deeper edges” of yoga – living the yogic lifestyle, refining wisdom, and aligning to the highest in life. (SU)

All Levels

This 1.5 hour class is designed to accommodate all levels of experience. The instructor teaches the class to all participants offering modifications as necessary for both the beginning and intermediate student. Class opens with a centering portion followed by a slow warm-up. Each class will be designed around a specific pose, alignment, or family of postures like hip openers or backbends. Class is closed with relaxation and meditation time. (M, TU, SU)

Yoga Hour

For those needing a quick fix in the middle of the workday, this hour-long class is designed to accommodate ALL LEVELS of experience and physical capabilities. The instructor gears the class sequence to the participants that day and will teach modifications to either make the pose easier or more challenging as necessary. (M, T, W, TH, F)

Focus on Form

Do you ever wonder how to get into handstand consistently or how to fly in those challenging arm balances? Then this is the class for you. In this class you will be focusing on one “pinnacle pose” for an entire month. During the month you will explore & refine the “prep” poses and alignments needed to open to your full expression of the posture. This class will also provide tools for your home practice so that more complex poses will become accessible. A basic understanding of yoga is necessary so we suggest you attend Basic Yoga, Level 1.5 or Level 2 classes first. Some poses you will be practicing are: September 2010: Handstand (Urdhva Vrksasana), October 2010: Full backbend (Urdhva Dhanurasana), November 2010: Full Pigeon (Eka Pada Rajakapotasana), December 2010: Crow (Bakasana), January 2010: Revolved Crow (Parsva Bakasana), February 2010: Splits (Hanumanasana). (F) ...begins September 2010

Hip Openers & Meditation

This hour long class is designed to open your hips, legs, and low back so that you can sit with more comfort and move with more ease. Each class will conclude with a period of guided meditation, breath work (pranayama), and relaxation. If you suffer from lower back pain or simply desire a class to calm your nervous system deeply, then this class is for you. This is also a great class for anyone dealing with wrist, arm, or shoulder limitations since very few postures will be load bearing on the upper body. Open to all levels, beginners welcome. (W, TH) ...begins in September

Vinyasa Flow

A flowing style of yoga characterized by sequences of poses linked together by the breath, where the breath orchestrates the movement between each posture. Vinyasa literally means moment to moment awareness, and our Vinyasa Flow classes integrate alignment, strength, and fluidity with meditation and action. A strong working knowledge of Anusara alignment principles and how to work intelligently within your limits is recommended to get the most pleasure out of this class and to prevent injury. Level 2 Vinyasa Flow emphasizes standing poses to build endurance, integration, and flexibility, while Level 3 incorporates more complex sequences including deeper back-bending and hand balances. (T, W, SU)

Hot Yoga

This class, taught in a moderately heated room (87 degrees), is designed to warm and open your body and heart to their core. When you breathe and practice yoga poses in a warm room, your muscles quickly become more supple and open. We recommend that you bring your own mat, towel, and plenty of water. This class is moderately paced and is open to ALL LEVELS, although having a bit of yoga experience is recommended. (F, SA)

Sunrise Flow

Welcome the day with a slowly building morning flow. This class is an introduction to vinyasa yoga whereby you move in a fluid manner, pose to pose, with the breath. The room is gently heated to provide an easier opening to stiff, sleepy muscles. The class will focus primarily on basic standing pose flows which will help to build endurance and integration within the body/mind, although the cool down portion of the class will incorporate some hip openers, twists and forward folds. In moving mindfully with your breath, you will experience a deep sense of inner calm that will carry you through your day. This class is appropriate for those with a bit of yoga experience or for fit beginners. (W)

Yoga for Men

This class is designed especially for men’s bodies and common physical activities. As an ALL LEVELS class we will focus on fundamental poses primarily targeting the hamstrings, quads, hips and shoulders. This practice is sequenced to create more flexibility while maintaining overall strength and endurance which enhance other activities like golf, cycling, tennis, running, etc. No previous experience necessary. (SA)

Kids' Yoga

Kids' Yoga at City Yoga (ages 4-10) offers a fun and focused environment that encourages strength and flexibility, fosters creativity and imagination, and promotes self-esteem and a sense of connection with the world. Classes blend storytelling with movement, helping students embody that week’s teachings, and incorporate yoga games and mindfulness and self-calming techniques. Students are empowered to see their practice as their own by inventing new poses, leading portions of the class, and producing artwork based on their experiences. (F)

Individual Private Sessions