New Schedule starts 9/3

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New schedules are at the printer, and we have temporary printed schedules available at the studio. More details below!

Changes to Schedule - Highlights by Day

Sunday

10:00-11:30 am - Iyengar Level 1 with Timothy Grundy - New class

5:30-7:00 pm - Restorative with Aaron Reed - New Instructor at this time

Monday

7:15-8:15 am - All Levels Flow with Stacy Tenhouten - New instructor at this time

9:15-10:45 am - Iyengar Level 1 with Michaela Reis - Time changed from 11:00 am

Tuesday

6:00-7:30 pm - Prenatal Yoga with Felicia Tomasko - New instructor at this time

6:30-7:45 pm - All Levels Slow Flow with Allyn Cioban - New instructor at this time

Wednesday

9:00-10:30 am - All Levels Flow with Stacy Tenhouten - New instructor at this time

12:30-1:30 pm - Feldenkrais with Stacy Barrows - New class

5:00-6:15 pm - All Levels Flow with Carrie Costello - New instructor at this time

7:30-8:30 pm - Kaiut Yoga with Joyce Dvoren - New class (starts 9/11)

Thursday

9:00-10:30 am - Level 1-2 with Shanna Hughes - New instructor at this time

6:30-7:45 pm - All Levels Slow Flow with Sarit Rogers - New instructor at this time

Friday

7:15-8:15 am - All Levels Flow with Krista Oney - New instructor at this time

9:00-10:30 am - All Levels Flow with Stacy Tenhouten - New instructor at this time

9:15-10:45 am - Iyengar Level 1-2 with Michaela Reis - New class

Saturday

12:15-1:45 pm - Iyengar Level 1-2 with Keri Lee - New class (starts 9/14)

2:15-3:45 pm - All Levels (Community) with Blake Abramovitz - New instructor at this time

5 Easy Yoga Poses You Can Do at Home

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It can be hard to practice yoga at home. At the studio, there’s no computer calling your name, or chores begging to be attended to. So don’t make it a big deal! Doing a few simple poses at home (or work) can greatly compliment classes at the studio. Here are a few ideas to get you started:

#1: Legs up against the wall

Find a little bit of wall space (or a closed door) and send your legs up the wall, lying on the floor. Keep in mind you don’t necessarily need to be as close to the wall as possible to find a good stretch. If you’ve got tight hamstrings, or a tight low back, keeping a little bit of distance between you and the wall can do wonders. If that proves to be difficult, or no wall space is available, you can also prop your calves up on the seat of a chair/couch to achieve a gentle variation of this stretch. This pose can be very refreshing and relaxing. Consider using it as an alternative to a power nap!

#2: Standing quadriceps stretch

Reach back for one foot, and grab ahold of your ankle. If balancing on one foot is difficult, feel free to steady yourself with your free hand. One of the natural tendencies when beginning a balancing pose is to hold your breath, so make sure you’re breathing deep while holding the stretch. This pose gets into a big muscle group that we demand a lot from, but don’t always give enough attention to. If you can manage to gently tuck the tailbone, as you drag the knee back, you’ll also be able to stretch into hip flexors as well. 

#3: Standing forward fold

Start with your feet hip distance or together, and with an exhale try to fold forward with a long spine before reaching your hands to the ground (or chair, or blocks!). If you feel a stretch mostly behind your knees, consider bending them, which will move the stretch into the hamstrings rather than the tendons behind the knee. It can also help any low back discomfort to exit and enter the pose in a small way. When ready, with an inhale, stand partially back up, and on the exhale re-enter the pose. An added benefit of this pose is no equipment is required and it can be done in a small space.

#4: Shoulder Stretch – Hands behind the back with interlaced fingers

Reach your hands behind your back, and interlace your fingers. If possible, try to press your palms together flat, and if this is difficult, gently bend the elbows. After pressing palms together consistently, try to bring hands a little lower behind you. You can also stick your sternum out, and gently tilt your chin up. This stretch is great if you spend a lot of time at a desk, or in a chair. Broadening the shoulders, opening up along the collarbone, don’t forget to emphasize the inhale here to encourage a deeper stretch. 

#5: Crocodile Pose

This pose isn’t quite a stretching asana, but it still has value to offer. Lie face down on the floor, bringing your hands together, palms down, to create a little pillow for your forehead. Then spread out your feet behind you, a bit wider than your hips. The purpose behind this is to encourage diaphragmatic breathing. By spreading our ribs and hips, the breath naturally goes to the belly, and using the weight of our body as resistance can help enable a deeper breath. This strengthens our diaphragm to encourage better breathing for your typical practice, and is an easy relaxation technique.

Deepen Your Practice with Luke Ketterhagen

Join Luke for any or all of four workshops, Thursday - Sunday, September 5-8. More information below!

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King of All Postures - The Headstand: Preparations, Technique and Counter-posing
Thursday, September 5, 1:00-3:00 PM

Agni Sara - The Path of Fire and Light
Friday, September 6, 1:00-3:00 PM

Yoga for Neck, Shoulders, and Upper Back
Saturday, September 7, 1:00-3:00 PM

Freedom from Stress – The Path to Joy
Sunday, September 8, 1:00-3:00 PM

$45 per workshop
$40 per workshop if registered by August 30
$35 per workshop if registering for 2 or more by August 30 

REGISTER NOW

King of All Postures - The Headstand: Preparations, Technique, and Counter-posing

Thursday, September 5, 1:00-3:00 PM

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Change can be frightening and overwhelming, leaving us feeling out of control, like our whole world has been turned upside-down. What better way, then, for us to learn to work with fear than by literally flipping ourselves over?

Inversions improve circulation and energy levels, stimulate neural function, and provide a unique opportunity to change our perspective (figuratively and literally). But these poses can be a source of fear and anxiety, even terror, leaving us questioning ourselves. What will we find when we venture into the unknown? How will we react when things seem out of our control? Where can we find refuge when everything is turned on its head?

The headstand is the epitome of what all inversions stand for – power, grace, and freedom from fear.  In this workshop intensive, we will systematically prepare the body and mind to invert with confidence, by covering all of the preparations, steps, and modifications to successfully approach this classical inversion.

Don’t let age, physical limitations, or inexperience prevent you from unlocking the power in this treasured asana. With safety and injury prevention as first-order goals and kindness as a guiding principle, you will learn to identify your fears, gain trust in yourself, and reach beyond your limits. Learn the process of grounding, and create an unshakeable stability that is not affected by whether you are upside-down or right side up.

REGISTER NOW


Agni Sara - The Path of Fire and Light

Friday, September 6, 1:00-3:00 PM

Join Luke for an in-depth look at one of the most strengthening, healing, and impressive practices of yoga: the abdominal energizing technique known as agni sara. Your digestive fire, or agni, is the foundation on which good health is built. Sara means essence. Through this practice you create – and embody – the energy, light and transformative qualities of fire.  Practiced regularly, agni sara increases metabolism, tones core muscles, improves circulation to internal organs, strengthens the pelvic region, improves elimination, promotes reproductive health, exercises the diaphragm, massages the heart and lungs, increases energy, and elevates mood. Agni sara practice builds core strength from the inside-out and provides a foundation for the deeper abdominal work of nauli kriya. The ancient yoga texts and sages say agni sara cures all digestive illnesses and that if you have time for only one yoga practice each day, choose agni sara.

In this workshop we’ll focus on:

  • Essential preparatory practices

  • Physiological and energetic consequences of the practice

  • The systematic approach to mastering this ‘master’ practice

  • How to apply the strength this practice generates into our other practices and life

We are part of a beautiful tapestry – this web of life. Agni sara helps us understand our place in that tapestry, take responsibility for our dharma, and empower us to heed the voice and guidance of the inner teacher that is ever present. 

Testimonials:

I’ll never forget the agni sara lesson you led.  It changed my practice entirely.  I can now harness my subtle body energy and use if for my higher purpose. Many thanks.

~  Amanda M.  July 2019

What a wonderful respite for myself and at the same time a wonderful way to re-ignite my own practice. Your humble, open-hearted and often humorous style of sharing your knowledge and skills made for a very accessible, and content-packed workshop that I cannot say enough about. What a great weekend retreat to recharge one’s own practice and infuse it with new focus and form. My yoga practice over the decades has ebbed and flowed in many, many ways; through the foundation of breath it can find new power and passion. Thank you for sharing yourself with us!

~ Eleni P. May 2019

REGISTER NOW


Yoga for Neck, Shoulders, and Upper Back

Saturday, September 7, 1:00-3:00 PM

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Explore this practical class, workshop, clinic, and interactive session on the upper body. We will delve into movements, postures, and simple techniques that will release tight shoulders, a stiff neck, rigid upper back, bring relief to sore wrists, strengthen weak triceps, activate under-performing chest and back muscles, and much more.

Our goal of health and range of movement is an essential component to that. Our time together will explore how we can create range of movement the right way. If we try to push our range of movement the wrong way (with fast, repetitive, weight bearing, unsupported movements), it can eventually strain and injure the shoulders, upper back and arms.

We will evaluate and break down some very common postures and movements to make sure we are ‘all hands-on deck’ (and that includes an aware and conscious mind). This approach can not only heal the area if it’s sore or injured while also creating sustainable strength and support.

Also, we will look at how poor posture can either be exaggerated by yoga or transformed into an upright, unshakable steadiness. Your goal may not be to carry the weight of the world on your shoulders, but if or I should say when you are asked to take on more you will be able to use these movements to keep you balanced, healthy, and strong for a long time.

Lastly, do not forget the shoulders and arms are extensions of the heart chakra so we will address that too.  How do we enhance the openness at the Anahata chakra and make sure it is receptive to its most natural calling, which is to love?

REGISTER NOW


Freedom from Stress – The Path to Joy

Sunday, September 8, 1:00-3:00 PM

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Stress is pervasive. It has an impact on every area of our life. We all want to make changes, improve, and grow. You can only make a change in life when you understand what is happening and why. Then, unfortunately, you are only half-way there because until you know how to deal with what is happening, (i.e. you have the coping mechanisms) you may still be a victim of the ugly consequences of stress.

Join Luke for a full and well-rounded workshop including soothing, supportive asana, calming breathing practices, nurturing relaxation techniques, and peace inducing meditation. The focus will be on time-tested skills and philosophies that will train you to know and understand yourself. By understanding the world inside, you will understand the world outside and be empowered to make the necessary adjustments so you can create more happiness and joy. This workshop could radically change your life!

Here are a few of the topics we will cover:

  • Consequences of stress

  • The stress response from several perspectives

  • How to recognize the symptoms that trigger a stress response

  • How to make the minor ‘tweaks’ in life so that you can take control again

  • The plethora of yoga, relaxation, meditation, diet, sleep, and exercise tips

Testimonials:

I cannot speak highly enough of this workshop.  It may sound corny, but this workshop had a big impact on me- I feel an internal shift and a stronger sense of self. I also realize that this path involves intention and hard work, but as far as hard work, I embrace that fully and see it as promising and hopeful--something tangible to help me move forward.

~Amy, July 2017

Life changing experience. I never thought I could enjoy soooo much. I am very rational and pragmatic guy and Luke changed the way I see the world. FANTASTIC.

~ Craig Feb 2016

REGISTER NOW

Special Class! Heart and Flow with Mary Donovan

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Friday, September 6, 9:00-10:30 AM
(Mary won’t be able to teach Aug 2)

What is vinyasa flow and why does intention (sankalpa) matter?

Bringing it back to the basics and a fundamental understanding and experience of vinyasa flow and the deepening, heartfelt value of focus and inner wisdom. Through breath, simple movement, extended gong meditation and a little bit of fun, come connect and refresh body/mind/heart just as you are.

“Lift the veil that obscures the heart; there you will find what you are looking for.”
~ Kabir

Santa Monica Yoga ~ 1640 Ocean Park Blvd, Santa Monica CA ~ 310-396-4040