Most of our drop-in classes cost $10, but check the schedule for these:
- Community Class (©): is a class offered at a $6 reduced rate, to support our community.
- Pay What You Can (¢): In recognition of the challenges of many in our community, these classes are an attempt to remove the financial barrier between students and their yoga practice. We trust that everyone will recognize the intention of this offering and pay to their ability.
Here is a bit about the kinds of classes we offer, have offered, and plan to offer:
- African Dance with live African Drumming: will include traditional and contemporary dance styles (Bijagos, Balanta, Fula, and Manjaco) from Guinea Bissau. African Dance is a great way for people to enjoy themselves while having an amazing workout and learning a facet of culture from Guinea Bissau.
- Align and Flow classes are open to students of all levels and offer accessible alignment principles and biomechanics from which students can be playful, explore their creative potential, heal and transform. Classes draw from a range of yoga traditions including Anusara, Forrest, and Hatha Vinyasa. In addition to asana, classes include opportunities for pranayama and meditation.
- Forrest Yoga: Forrest Yoga balances active sequences of movement and longer holding of poses to build both strength and flexibility in the body. Each class focuses on specific areas and issues while toning the system as a whole, giving special attention to alignment and taking care of oneself. Deep breathing and abdominal exercises work to fortify the core, helping students go deeper into poses and feel sensations that often go unnoticed—a great practice for clearing toxins from the system, healing from injury, relaxing the mind and energizing the spirit.
- Forrest Yoga Basics: The class covers basic moves, techniques for breathing and relaxation, fundamental yoga positions, plus helpful guidance for preventing and healing from injury. Ample demonstration, thorough instruction and hands-on assistance give beginner students all the basic building blocks to practice Forrest Yoga. More advanced students will find Basics classes useful in deepening their practice, as well as being a relaxing and centering experience.
- Forrest Yoga I: Fun and moderately-paced with detailed alignment instruction, Forrest I classes move through a wide range of breath work, seated and standing poses, moving sequences and some basic inversions. Teachers provide hands-on assistance and offer opportunities for students to “up-level,” beginning to work toward playing with more advanced poses. It is recommended that students be familiar with Forrest Basics classes or have some experience with another yoga style.
- Forrest Yoga II: A vigorous and comprehensive yoga workshop, this more advanced class uses asana and pranayama work to generate heat and explore limits. Forrest II classes highlight inversions, backbends, hip-openers and/or twists that enable students to go deeper into cultivating physical and emotional transformation. It is recommended that students be familiar with Forrest Basics classes or have experience with another yoga style.
- Forrest Inspired While maintaining a strong Forrest approach with attention to the core, alignment, and hands on assists, this class influenced by various styles of yoga, Pilates and dance. Sequenced in a Forrest fashion that begins with pranayama, gentle warm-up of the large joints, and core work, then flowing into vigorous standing sequences that prepare the body for more advanced hip-openers, backbends, twists, inversions and arm balances. This class creatively incorporates new concepts, philosophies and postures that excite and inspire the teacher.
- Gentle Vinyasa: Gentle Vinyasa yoga is an intuitive group class that features personal modifications and emphasizes integrating mind, body, spirit, and breath–all within a playful, safe environment. Together, we come into the breath and quiet the mind as we find steadiness in asana. All are encouraged to accept the beauty of their practice without needing to achieve anything other than coming into the present moment and truly experiencing it. Meditation and pranayama are included in each session. Prompts for guided visualization and mantra may be offered. Gentle Vinyasa yoga is a great way to transition from the weekend into the work-week.
- Hatha Yoga: In Hatha Yoga, we come into the breath and quiet the mind as we find steadiness in asana and attain increased balance and an enhanced connection to our highest self. Each class provides personal modifications and emphasizes integrating mind, body, energy, and breath–all within a playful, supportive environment. In addition to sequencing for an energetic effect, meditation, pranayama, guided visualization, and mantra are offered in each session. All levels of practice are welcome.
- Hoop Dancing: Spin your way to improved health and happiness with hoop dance! This adult series will teach you the fundamentals of hoop dance and plenty of mesmerizing tricks that you can incorporate into your own dance style. Strengthen your body as you learn to spin the hoop around your waist, chest, neck, hands, and legs. Improve your balance and coordination with off body moves, tosses, and isolations. This low impact exercise will have you burning calories and seriously strengthening your core. Let go, meditate and relieve stress as you discover your inner rhythm. Hoop dance is the perfect mind/body exercise for those who want to get fit and have fun!
- Honey Sweet Flow: The first hour of class will be geared toward creating lots of heat (and clarifying sweat) in the body. The last half hour will then use this heat to safely move deep into the body through longer held postures, thereby detoxifying and creating spaciousness. Previous yoga experience recommended. Drop-ins welcome.
- Juega Y Baila/Play and Dance is a bilingual creative movement class in Spanish and English for children (ages 1-4) and their caregivers. We will stretch our bodies and imagination through movement activities that help support our physical development and spatial awareness. Using Spanish songs, rhythmic games and gentle bodywork, we will explore group and partner interactions while learning new concepts and words. We invite you to clap, slide, crawl, swing, roll, freeze, wiggle, breathe, melt and fly with your little one and all of us.
- Kundalini Yoga: The Yoga of Awareness, Kundalini is an ancient yogic science and technology that focuses on the activation and direction of the vital life force or kundalini energy located at the base of the spine. The Sanskrit word kundalini means ”coiled up” and is the creative potential that exists within every human being. Kundalini practice unlocks this potential. Breathwork (pranayam), sound (mantras), hand gestures (mudras), body postures (asanas), and body locks (bandhas) are utilized to awaken, uncoil, and direct this serpent-like energy to create balance, rejuvenation, and self-healing in the physical body as well as all energy bodies. As we connect our personal intentions and activated kundalini energy (kundalini-sakti) to pure consciousness (kundalini-siva), deep meditative states of peace, bliss and connectedness are the organic result. To fully integrate the benefits of our practice, we end with a 15-20 minute rest period (savasana) for deep relaxation… aaahhh… Kundalini Yoga is a fun and efficient way to increase energy, release tension, and improve overall well-being. Vibrant health, as well as elimination of addictions, disease, anxiety, and depression, have all been attributed to dedicated kundalini practice. All levels. Beginners always welcome!
- Open Practice: A time and space for your own self-guided personal practice, be it yoga, tai chi, Pilates, meditation, or even hoop dancing. Studio 34 provides the space, plus yoga mats and props. You arrive when you like, then leave when you’re finished.
- Osho Dynamic Meditation: Are you interested in meditation but cringe at the thought of sitting cross-legged for more than 5 minutes? Or once you actually do get comfortable is your mind racing? Then this class is for YOU! In this class we will explore meditation in a whole new way. This form of mediation was created by Enlightened Zen master Osho. We will scream. We will laugh. We will cry. We will dance. How can you sit still with all this stuff in your head? All this repression in your body? So we shake it up first. Then we get quiet. Give it a try. It just may change your life. This class is suitable for all levels; while jumping is involved, modifications can be made.
- Pilates: Focuses on the core muscles that balance the body, awareness of breath and alignment of the spine. Can help ease or prevent back pain. Studio 34 also offers private sessions, with an array of specialized equipment. Click here for more information!
- Pre-Natal Yoga: Yoga is one of the best things women can do for themselves and their bodies, both during and after pregnancy. Cultivating an intimate connection to their bodies, yoga offers pregnant mothers an opportunity to develop deep trust in themselves and skills to navigate the mysteries of gestation and birth. Using breath awareness, and both strength building and restorative poses, this class will integrate shared experiences into powerful themes for expansion and surrender in this miraculous time of transformation.
- Restorative: This class will begin with minimal free-flowing movement to warm the body, then we will transition toward a sequence of longer held, supportive postures. When the body is supported properly, space and freedom are created in the joints and spine. This method of practice results in calming the nervous system, revitalizing the adrenals, and thereby relieving stress and fatigue. As the body settles into its natural state, the mind will begin to follow suit. And if the postures don’t do the trick, the soothing music and poetry will!
- Tai Chi: Yang style tai chi, as brought to America by Professor Cheng Man Ch’ing is described as an internal, soft martial art. The form, consists of 37 postures that are performed at a slow, flowing pace. The movements are said to promote circulation, lung function, flexibility and strength. The regular practice of tai chi has benefits for many different facets of physical and mental health and general well-being. A beginners’ class consists of simple warm up movements and then direct instruction of the progression of postures that make up the form. Instruction on the principles of tai chi is incorporated into the class, as tai chi is as much a philosophy as it is an exercise. The principles practiced in the form have applications throughout daily life. Although the form has only 37 postures, it is not something that can be learned in six or eight short weeks. But progress can be made from the first few weeks, and the benefits accrue with time.
- Very Beginner Yoga: This Community Class is for the tentative student with limited mobility due to physical, medical or lifestyle circumstances. You don’t need to be able to touch your toes; you just have to be willing to try.
- Vinyasa Yoga: Uses the flow between poses to cultivate physical and emotional openings.
- Yoga Rise and Shine: this class is based off of the Pawanamuktasana Series, a subtle but effective yoga practice created by Swami Satyananda Saraswati which literally means “a group of asanas that remove any blockages preventing the free flow of energy in the body and mind.” It is composed of 3 sections that build from each other to create a full practice. The first involves loosening the joints which frees energy in these areas and improves coordination, self-awareness and self confidence. It is particularly good for those with arthritis. The second part deals with the core and strengthens the digestive system and offers aid to those with various digestive issues. The third specifically deals with improving the energy flow in the body and breaking down neuro-muscular knots. It is useful for those with reduced vitality, stiff back, and menstrual issues, and helps to tone the pelvic organs and muscles. This series helps develop awareness of the body’s movements and the subtle effect they have on various levels of being. It is suitable for all levels, even those with injuries or limited movement, and is a wonderful way to start your day.
