Class will start with a brief centering (10-15 minutes), joint loosening and core awareness exercises. We will then move into a 30-35 minute run or walk (lots of option for distance will be given), followed by a half-hour of yoga back at the studio. Instead of all the sun salutes, we’ll increase our heart rate and open our lungs by running before our yoga postures. You’ll enjoy a nice break from all the sun salutes while still getting a vigorous and deep opening practice without spending so much time weighting into the hands. This can be a great way for those challenged with shoulder and wrist injuries to benefit from a strong, but relaxing practice.

This class should not be confused with our Runners Series, which teaches technique. Students should be in good physical condition without any major injuries. Runs (or walks) will leave no later than 6 am and finish at the studio 30-35 minutes later. If you miss the centering portion, no worries, however try and be at the studio ready to run a few minutes before 6 am. Be sure to get centered on your own prior to running (Sorry, the group cannot wait for late comers!) Students are at their own risk in running outside the studio. (Additional waiver forms will be available to sign prior to the first class to save time).

Does your child want to be on the Let’s Get Movin’! Yoga Television Show? We are holding auditions for kids ages 4-10 at Prasada Yoga Center in North Hampton on May 19th from 4:30-5:30. Owner Dana Lincoln has opened the studio doors for this exciting event! Alicia is thankful to Prasada; it was the first yoga studio where she started her kids yoga program. Prasada has kids classes every Tuesday from 4-4:45, which will continue through the end of July. The filming for the show will take place at the Exeter Public TV studio in Exeter. Children must be available this summer to film and must be able to do yoga for45 minutes. Looking for kids that love yoga, want to be on camera, and kids who can listen. Alicia has been working with Doug York of Exeter Public Television to provide this program to the public. For a registration form and audition details please e-mail Alicia at aliciarossman@gmail.com.

Thursdays, May 17-June 14 (5 weeks), 7:15-8:30, $80. (Registration fee includes one free basics class per week for those who are brand new to the studio). For a registration form, click here.

Our Beginner Series teaches the basics of  our Vinyasa yoga practice.  Breath linked with movement is the foundation of this practice.  Basic poses and alignment principles will be taught preparing you for a strong  flowing  practice that make up the weekly ongoing classes on our schedule.  If you’ve never done this style of yoga before and are interested in starting a yoga practice this is a great way to build strength and flexibility and feel comfortable while getting started.

*Although you need not be flexible to begin our yoga practice, this practice is designed for students who are in fairly good physical health.  If you are  suffering from any major illness or injury, a more gentle yoga practice through private yoga instruction or from other yoga studios that offer more gentle yoga, may be more suitable to your needs. Please check with us if you have limited movement and with your physician  if you have any medical concerns.

Our own Michelle Couture will be representing Prasada on Tuesday, July 10!

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2. As with any practice that incorporates physical movement, it’s important to hydrate prior to and after class. You are working toxins out of the body and drinking water will help the process by flushing out the toxins you release through your practice.

3. Always breathe; never hold your breath. Injuries happen as a result of holding the breath, and even a slight amount of holding can put you at risk.

4. There are two ways to practice incorrectly in yoga. One way is to push to the point where you risk injury. This is the place where your breath is choppy, you are straining to breathe or you are holding your breath. The second way is to not go to the place where you are feeling something, or where there is no challenge. Learn to find your edge. This is the place where you are challenging yourself, but you can still breathe comfortably. Practice equanimity in each pose, a place where you can remain calm within an uncomfortable place.

5. Never compare with the person next to you. We all have different bodies, different shaped bones, differences in how the bones sit in the body, and our life experiences are different. All of these things create who we are and how we move. There is no one way that the poses should look. Honor the differences and stay within your level of practice.

6. Teachers will offer modifications for all poses, so there is a place for everyone. We will be progressing students further only when it is appropriate. The wonderful thing about yoga is that once a student learns how to find their edge and not to push too far, all levels can practice together in one class. Our classes are taught this way, and it is not expected that everyone will progress to the extreme in all poses. Progressing further in a pose is simply a suggestion for those students who have already built a lot of core strength and flexibility in their bodies, and who know how to stay safe within the advanced postures.

7. There is a learning curve and a place for everyone in each one of the poses. Stay where you are at, and that will naturally change for you over time. Look for small movements when going deeper, so the nervous system stays relaxed and doesn’t become reactive. It’s in the tiny micro-movements that we let go of holdings that create tensions in the body and in the mind. It is not about what the pose looks like, but rather how it feels to you in your body. If you feel any unusual sensations, or any sharp or shooting pain, always back out of the pose and ask the teacher for modifications.

8. Practice will be different from day to day; let each practice be a new experience. No two practices are alike!

9. It is best to come a few minutes early to get settled so we can begin on time. The beginning and ending portions of class are most important and they are what set us apart from other fitness routines. It is what allows us to go deeper so we benefit in all areas of our lives. If you take the time to become focused at the beginning of class you will learn how to naturally build core strength throughout the day using the postural muscles we use to support ourselves in seated position. Normal day-to-day activities begin to build strength, not just in class. When you allow yourself to settle in at the end of class for savasana, all of the work you’ve done sets in and integrates into creating better alignment. Try as you can to take savasana so you can notice these changes happening on a subtle level. Change can only happen if you notice it, so don’t miss it! We apologize for the days we run a few minutes late. If you have to leave early, try to take some time later in the day for a savasana, it will be just as effective.

10. Keep an open mind, an open heart, and a willingness to learn and try something new. We all fall in yoga from time to time, so don’t be afraid to laugh at yourself. Keep it light and most important….have fun and breathe!

-Dana Lincoln

Next session starts May 8. To register, click here for registration form.

Retreats are a great way to step out of your comfort zone and walk to the edge of your practice…and then push that edge in a safe and supportive environment. And we all did that on this retreat, especially in the inversion workshop on Saturday afternoon after a rainy but beautiful hike up to Arethusa Falls. Everyone in the workshop got themselves upside down–even the few who said ‘I could never do that!’ And what an amazing feeling that is. Inverting for the first time–whether it be in a supported handstand against the wall, or in a headstand with a partner assisting you–is one of the most empowering feelings. And it’s great as a teacher to be able to take the time to work individually with everyone and make sure they do indeed get upside-down…that’s what I love about retreats and workshops.

And even I stepped out of my comfort zone that weekend…even if it was forced upon me. Having never led a retreat before, I really didn’t know what to expect. So, like I always do, I put on my uber-control hat. When we don’t know what to expect, or when we don’t know how something will turn out, we search for more control to make ourselves feel a little safer about what we are getting into. I was e-mailing Carlene, who was our host at the estate, almost every day, making sure every detail was set. I would ask her about the rooms, the food, the deposit money, and the list went on and on. Finally she e-mailed me and said (and I quote) “No worries….please do your best not to get nervous about yoga!!!” She had to give me that little reminder that I didn’t need to hold on so tightly. I could let go and trust that everything would fall into place. And, of course, it did.

There seemed to be an undeniable positive energy and enthusiasm that was contagious all weekend. The food was amazing, the schedule worked, and, most importantly, we all moved with our breath. But mainly, it was the people who made the experience. I was, and continue to be, inspired by anyone who can step up to the challenge of leaving their comfort zone for a weekend of practicing yoga with and opening up to people they may have never met, and simply trust in the experience. Everything really did fall into place. Sometimes you have to just jump, before you see the net, and trust that it will be there to catch you. I am already looking forward to next year! Yay October 2012! Om shanti. — Becky

Learn to run injury free by using the building blocks from this series to create better form and alignment! Whether you’re beginning a running program or training to run a marathon, this series will help you improve your technique while reducing your efforts. Core running will allow you to stay injury free as you build your endurance! This series will focus on core running technique; we’ll use our yoga as a tool. If you are looking for a foundation in yoga please consider our beginner series.

Class will start at 5:30 am inside the studio learning techniques to create better form in running. We’ll do a few warm ups followed by a short run and then back inside for some yoga as a means to cool down and stretch out! Students should be in good condition with no injuries, and able to jog at least 2 miles. Distances will not exceed 3.5 miles in order to save time for discussion and yoga. If you are suffering from injuries, please consider taking this course at a later date.