Yoga and Movement Workshops

To Register: click on workshop title below. You will be taken to a separate page where you can sign up for the workshop.


What Is Yoga Nidra, Really?: An Introduction to Yoga Nidra w/Shira

Saturday 4/18/25, 2-5pm

Whether you’ve heard of the deep relaxation effects of Yoga Nidra or even felt the tension melting and energy restoring benefits for yourself, you may still be wondering: what really happens during a Yoga Nidra session? In this workshop, we’ll take a closer look at this effortless meditation by reviewing its ancient origins, examining the stages of the practice, and leaving lots of room for questions, insights, and thoughts—in addition to a comprehensive experience of Yoga Nidra.
This workshop is designed to give complete beginners an introduction to the practice and to allow returning students to explore it from a refreshed perspective. No physical exercise involved, just sitting or lying down comfortably.
All Levels Welcome

Friends Afternoon Out: Make Your Own Ghee and Chai Masala w/ Hannah

Saturday  4/25/15, 2-4pm

Do you want to spend a rejuvenating afternoon with a good friend and other women (foodies)? Join me as we learn how to make ghee (healing oil made from cultured butter) and the creamiest, yummiest chai tea.
In this workshop, you will learn how to toast, grind and blend your own chai masala (spice mix) and then how to use this masala to prepare a warming, nourishing chai tea. You’ll go home with your own ghee and chai tea spice blend as well as recipes and an understanding of what it takes to make the perfect cup of chai tea and the most nourishing ghee (much cheaper than buying it at the grocery store!).
All Levels Welcome

Supportive Yoga for Larger Bodies w/ Annie

Sunday 4/26/15, 1:30-3:30pm

Experience all of the benefits of yoga with the pace and postures specifically adapted for your body. Learn to stretch, strengthen, and build endurance with a practice designed to complement your individual strengths and challenges. Do you have a large, round or curvy body? Think yoga isn’t for you or struggling to make yoga work for you? Want to learn new ways to support your body in your practice? This workshop is for you.
Annie will offer practical tools, modifications (and enhancements!), and detailed instruction on using various yoga props for sun salutations, standing poses, back bends and forward bends to help you explore all the amazing possibilities for your asana practice.
All Levels Welcome

Friday 5/1/15, 7:30-9pm

We live in a busy, over-stimulated world.  It’s so easy to allow ourselves to get pulled in many different directions at once and to feel overwhelmed, frantic and unsteady.

Give yourself the gift of a yoga practice designed to help you cultivate your own inner resources for deep peace.  With grounding yoga, balancing pranayama and meditation, you’ll gain access to a calm deep within yourself you can tap into anytime you need.

The practice will be infused with various essential oils. Essential oils are a vibrational tool.  They affect the mood as well as emotion on a conscious and unconscious level. Each essential oil will be diffused or applied during the practice to guide our bodies and minds into a deeper sense of peace and calm.

Invite yourself into a sweet, grounding practice to create a deeper peace and  greater harmony in your life.

All levels Welcome

Comparative Anatomy and Your Unique Body in Yoga w/ Machelle

Saturday, 5/2/2015

Harshly judging one’s range of motion is one of the greatest sources of unnecessary suffering in most people’s yoga practice. Although some challenges in postures are related to tight muscles or contracted joint tissues – many limitations are actually due to variations in bone shapes and joint orientations that can differ dramatically from one person to the next. Understanding YOUR yoga anatomy is best learned through direct hands on experience – testing your bones/joints and comparing them curiously with others.This comparative anatomy workshop explores 14 major joints of the body that account for most of our yoga postures. For each joint we will perform bone range of motions tests on ourselves and on each other and then demonstrate how each varying joint will express itself in specific yoga postures.Anatomy is a vast subject, but this playful, interactive workshop will reveal the basics in a way that clarifies and simplifies the yoga practice – putting the attention back where it belongs – how the key action of each pose makes you feel energetically. In this workshop, participants often experience an “ah-ha” moment about their body and their practice, which can be powerfully liberating and self-accepting.This workshop is great for beginners and experienced practitioners alike!

Release Into Yoga: A Stress Management Workshop w/ Brooke

Saturday 5/9/15, 2-4pm

It’s safe to say that our exposure to stress is unavoidable. In this workshop you will learn how to transform faulty patterns of responding to anxiety and also how to create a comprehensive self-care plan for managing stress on a regular basis. The format of this workshop includes an education segment followed a gentle and restorative stress-relieving yoga sequence led by psychotherapist and yoga teacher, Brooke Baker.All Levels Welcome

Saturday 5/16/15, 10-11:30am

In this 90 minute workshop we will explore the beauty of the nature surrounding us with a fun and vigorous hike alongside a strong, opening, and relaxing vinaysa yoga practice.  We will practice to the soothing sounds of water, birds, and natures gifts.  We will come away settled, grounded, and relaxed, with a deeper appreciation of the beauty that surrounds us even in the midst of a city setting.  Beauty can be found anywhere, come find it with us!

Please wear athletic shoes and bring a bottle of water.

All Levels welcome!

*note: This workshop will be held offsite.  Students will meet at Blue Heron to sign in, then will walk a short distance from the studio to the beginning of the trail.

Sleepless in Silver Spring: Kundalini Yoga for Deeper Sleep w/ Kati

Saturday 5/16/15, 4-6pm

In today’s world, sleep can be hard to come by–especially good sleep. The common answer to problems with sleep is often sleeping pills, which can be fraught with negative side affects.
Come and learn safe effective methods on how to get a good night’s sleep during this a special Kundalini workshop.
Kundalini Yoga is an extremely powerful, effective practice that provides balance, grace and clarity through life’s challenges.
All Levels Welcome

Journey Through the Chakras: Movement, Meditation and More w/ Shira

Sunday 5/17/15, 1-4pm

Instead of simply trusting what you’ve been told about the chakras or learning about these energy centers intellectually, this workshop is your invitation to EXPERIENCE.
Join Shira Oz-Sinai, Certified iRest® Yoga Nidra and Clinical Acupressure Practitioner, as she guides you across a far-reaching journey through chakras. Your tools for this journey are gentle and easy movement (Chakra Tai Chi), breath awareness (pranayama), self-applied touch (acupressure), and meditation (Yoga Nidra). Tuning into these energy centers with attention is the key to manifesting your wildest dreams and living absolutely free. But there is only one way to find out… Come and experience it for yourself!
All Levels Welcome

Elemental Harmony: Vinyasa Flow and Live Music with Sara Crosby and Special Guest, Bill Jenkins

Friday 5/22/15, 7-9pm

Celebrate the spring and experience the power of the living flow with an integrated exploration of the elemental body and a reconnection to the rhythms of nature.  Earth, Water, Fire and Air are the building blocks of our body, our energy and the world around us.
Accompanied by live music, we will use Prana Flow inspired vinyasa to connect to the source of each of the elements, as they exist both within and without, manifesting the elemental qualities of grounding, fluidity, transformation and freedom.
Class is suitable for all levels, though some familiarity with Vinyasa is recommended.

Qi Gong for Health, Relaxation and Meditation w/ Peter

Sunday, 5/24/2015, 3-5:30pm

Qigong, sometimes called Chinese Yoga, follows the principles of Traditional Chinese Medicine, the same as does Acupuncture. This workshop will focus on an ancient Qigong practice for health called the Eight Brocades.
These 8 exercises systematically stimulate, regulate and balance all 12 organ systems to support health of the body, acuity of the mind, and strength of the spirit. They are done as mindfulness practices which enhance rest, relaxation, and the development of a meditative mind. How the life force, energy – Qi (Chi), Prana – moves through the body will be explored along with ways to remove blocks. Some of the techniques easily transfer to other practices such as yoga, as well as application to daily life.
The class will be taught in a manner that will make it possible for the students to practice and develop on their own.
All Levels Welcome.

Sunday 6/21/15

The word “Solstice” means “standing in the sun.”  On this day, the sun is at its apex of power.  We are standing at the threshold between light and dark, the midpoint of the year.  The solstice is an opportunity to check in with how we are using and supporting our energy.  Are we allowing our bodies to find balance or are we constantly finding ourselves depleted?

Our yoga practice will teach us how to build, harness and sustain the bright energy of the sun in our bodies.   We’ll twist to build stability in our center and backbend to expand through our hearts, radiating our great power from within.

As we develop the power of our own sun, we will also use the tools of pranayama, meditation and essential oils to learn how to brighten our energy without burning out.

The practice will be infused with various essential oils. Essential oils are a vibrational tool.  They affect the mood as well as emotion on a conscious and unconscious level. Each essential oil will be diffused or applied during the practice to help us access a feeling of abundance, vitality and optimism, as we look forward to the second half of the year.

Invite yourself into an afternoon practice to renew your own internal power source and radiate light!

All Levels Welcome


Wellness Workshops

To Register: click on workshop title below. You will be taken to a separate page where you can sign up for the workshop.