CLASS LOCATIONS

ADVANCED YOGA
The class offers more challenging poses with just instruction and not so much spiritual/sutras talk. There will be more standing and balancing poses and more variations for the poses already known and we will be introduced to bandhas (abdominal lift). Some important requirements to participate in this class are: a deep awareness of our body; an understanding of the non-competitive nature of yoga; an ability to honor ourselves and learn how to come out of a pose or just skip it if we feel we are hurting or straining with the spirit of AHIMSA (non-harming); a curiosity to explore our “edge” (physical, mental, emotional and/or spiritual) in each pose, while practicing non-attachment and mindfulness with compassion and non-judgment; self responsibility for our own well being.

AWAKENING THE SELF, Deepening Your Yoga (currently only upon request)
This is a new version of the SELF INQUIRY Class. Using the textbook “A Gradual Awakening” by Steven Levine and the Sutras of Patanjali as a structure for this two hour clas, we will explore the nature of our mind and the awakening of our Self, through readings, sharings, hatha, chanting, breathing and meditation and the Sutras of Patanjali. Required textbook may be purchased at the Center at a discounted price of $7. Please order it in advance to make sure we have it in stock.

BASIC CONTINUING YOGA (currently only upon request)
The basic Hatha Yoga routine revitalizes the body and calms the mind. This is a medium level continuing class that also serves as a transition between a Beginners and a Continuing Yoga class. We add some new poses and deepen our experience of Hatha Yoga.

BEGINNERS YOGA
Hatha Yoga is an ancient yet scientific system developed to revitalize the body and calm the mind. Yoga postures, breathing techniques, relaxation and meditation work together to strengthen and purify the circulatory, respiratory, digestive, endocrine and nervous systems, thus releasing physical toxins and mental tension. Gentle, step-by-step instruction.

BREATHING/PRANAYAMA Course/Workshop (currently only upon request)
This class will start with Yoga Nidra (Deep Relaxation). It will be followed by Pranayama or Breathing Practices. Different breathing techniques will be introduced and practiced in class: Kappalabhati (the skull shinning breath), Naddhi Suddhi (alternate nostril) and Derga Swassam (three part breathing/diaphragmatic breathing). Prana is the energy that pervades everything around us and within us. It is associated with Breath but it is more than breath. However we can learn how to control it by learning and practicing these breathing techniques. Other benefits to practicing Pranayama are: increasing lung capacity,increasing oxygen intake and releasing toxins, helping to heal diseases related to the respiratory system, such as allergies or colds. The regulation of the breath is also crucial in the management of stress and the fostering of the relaxation response. It can be used to energize as well as to relax, depending on which technique we use and when and how we use it. We will end the class with Meditation techniques and time to practice them and experience BEING STILL.

CHAIR YOGA
This class is designed for students who are suffering from:
* ARTHRITIS, FIBROMYALGIA
* HEART DISEASE, CANCER
* LOW BACK PAIN, NECK PAIN
* POST SURGERY, INJURIES
* CHRONIC or ACUTE CONDITIONS
* OBESITY or OVERWEIGHT RELATED PROBLEMS
... and who does not have enough mobility or for those whom moving is painful.
... or for students that would like a slower pace to explore their range of motion and a more relaxing setting with more individual attention. The class isa modified version of an Integral Yoga class adapted to the chair.
....or for studentswho spend a lot of time sitting and would like to learn how to do chair poses to apply them to the workspace, travel time (car or airplane) or home.

CONTINUING YOGA
This course is a continuation of Beginning Yoga for those with a desire to learn more about other aspects of Yoga and about themselves; exploring their own boundaries, having developed a noncompetitive attitude and a search for introspection and quieting of the mind. Some asanas will be held longer, allowing the students to explore each pose more deeply. New poses will be introduced during the course; more time will be devoted to pranayama (breathing), chanting,
and meditation.

DANCE & YOGA (currently only upon request)
No previous experience with yoga or dancing required. Just bring your “dancing spirit” NOT your self-conscious or judgmental mind. Allow your natural creative forces of expression to manifest from the core of your being after an inner journey through a brief yoga class. Come to just awaken your body and discover the different layers of your being, but specially come to have fun. We'll make the different parts of our body dance, we'll dance blindfolded, we'll dance with partners, we'll observe the effect of different kind of music on our delicate spirit. Open to all ages above 10 years old (some exceptions apply).

YOGA FOR MUSICIANS (currently only upon request)
No previous experience with yoga required. In addition to an introduction in basic hatha yoga in the Integral Yoga® tradition, musicians and music lovers will learn pranayama (breath control), mudras (hand yoga), and asanas (postures) helpful in musical performance.

JAPA YOGA - MUSICAL CHANTING (currently only upon request)
Japa Yoga uses sound - in the form of mantras, chants, and music - as a path of inspiration and spiritual discovery. In India, Raga music and devotional chanting have a shared history, and shared influences. Improvisation is at the heart of both. Come experience the alternating blissful and exalted energy of these traditions in a musical sharing called a "Kirtan". Both the musician and non-musician "discover" the melody and rhythms. Spontaneously, or following the call of the lead chanter, the call and response music has either a mesmerizing effect, or an exhilarating jazz-like quality.

"RHYTHMS - Yoga Drum and Dance Circle" (currently only upon request)
In this celebration of health, spirituality, and creative expression, you will experience the joy of the way for you to achieve mental, physical, and spiritual freedom. Healing rhythms from Africa, Brazil, and the Caribbean will inspire you to embrace the dance of life. Every 3rd friday from 6:30 - 8:30 pm

INTRO TO YOGA (currently only upon request)
These classes are geared to new students or current students that would like to deepen their understanding of yoga. If you have never taken a yoga class before, and do not feel like signing up for an entire course, or if you know someone who might benefit from a class but has doubts because of beliefs systems, misconception or lack of understanding, this is the opportunity to listen to an explanation about its benefits, its philosophy, and how it is used as a therapeutic modality, plus your you get your direct experience of doing it which is the best way to know for yourself, without cost involved. First Come First Serve!!

GENTLE YOGA (currently only upon request)
This class is designed for students that are suffering from:
* ARTHRITIS, FIBROMYALGIA
* HEART DISEASE, CANCER
* LOW BACK PAIN, NECK PAIN
* POST SURGERY, INJURIES
* CHRONIC or ACUTE CONDITIONS
* OBESITY or OVERWEIGHT RELATED PROBLEMS
... and who does not have enough mobility or for those whom moving is painful.
... or for students that would like a slower pace to explore their range of motion and a more relaxing setting with more individual attention. The class is geared to modify poses to address the specific needs of each student, incorporating deep relaxation, breathing, and guided meditation in a safe environment. For a condition with severe limitations/pain, we recommend a one-time individual assessment class.

KIDS YOGA (currently only upon request)
Yoga is a very old discipline that has withstood time. This gentle, non-competitive form of exercise promotes strength and flexibility, good balance, coordination and posture for proper alignment, while teaching children how to relax and quiet their minds. Yogic breathing will also improve many breathing problems that kids suffer, such as asthma, allergies, and colds. Yoga works on the whole system, integrating body and mind, and is suitable for children of all ages and physical abilities.

The fun gentle yoga stretches will help to develop body awareness and concentration, which will bring about a sense of responsibility for their physical and mental welfare, that carries over into adulthood. Increasing the power of concentration which helps towards excellence in academic studies. Yoga will also help to reduce stress, some of it caused by fear, low self-esteem, peer pressure, family conditions, among others, as well as to develop listening skills and self-confidence. It will also help to communicate better, to understand oneself and the people with whom we interact, being appreciative of who we are and accepting with honesty our weaknesses. Most of all, Yoga is FUN for kids of all ages

MIXED LEVEL YOGA
This course is designed for students who have taken a class before. It also welcomes new students that have a strong desire to learn the basic poses in a slightly more challenging setting. The teacher will address every student’s needs making it possible for everybody in the class to progress at their own pace and motivating them with new poses and variations.

PILATES (currently only upon request)
PILATES yoga is growing in popularity among students and teachers who want a strengthening, but not overly strenuous, "toning" aspect to their practice. This course can complement or enhance a regular practice of Integral Hatha Yoga.

MEDITATION / RELAXATION Course/Wokshop (currently only upon request)
This class offers the opportunity to experience Yoga Nidra (Deep Relaxation) as a way to relax the body and mind and make it ready for sitting still to practice Concentration. Meditation is a state of mind. We cannot practice Meditation, we can practice different techniques of Concentration. This is part of the focus of this course, the learning and practice of the different methods to still the mind. Using the breath as the focus of our concentratio;, gazing or fixing our eyes on a visual object of our choice (picture, candle, flower, yantra, etc); sound vibration, are some of the methods we will learn and practice. Learning to find a comfortable posture so that we can be stil, will also be part of this course as well as developing a program

PRENATAL YOGA (currently only upon request)
This workshop is designed for preganant women who have completed their first trimester. Specially designed yoga asanas which will strengthen and tone muscles and organs will be taught, preparing the body for supporting more weight and for a more painless delivery. Deep relaxation including visualizations of the baby, chanting, meditation and special breathing techniques plus a time of sharing will be part of a class. Please bring two cushions or pillows, a mat or a big towel and a light blanket to class, and a written authorization from your doctor or midwife.

POSTPARTUM YOGA (currently only upon request)
Postpartum women's bodies have gone through many changes in a short period of time. The increased demands on the mother's body, mind and spirit in caring for a new infant and a changed family can create one of the most stressful experiences of her life. Postpartum Yoga is designed for the special needs of these new mothers. The Yoga poses help her body get back into shape in an easeful way. The breathing practices, chanting, and relaxation give her tools that will help her to be effective in her role as a new mom. The babies are welcome in the class and there are special poses and exercises that help the mothers integrate their yoga practices with their new babies. Women can start the class 6-7 weeks after delivery or after they stopped bleeding. Babies are welcome until they start crawling, approx. 7-8 months old. Please bring a blanket for the baby.

YOGA SUTRAS: The Yoga that can Transform your Life
This course on RAJA YOGA, the Philosophy and Psychology of Yoga .will be offered in two consecutive sessions this Fall/07:
Session 1: [Sept. 10-Oct. 29] will address the Book 1 of the Sutras of Patanjali.
Intro to the Sutras, Exploring the Nature of our Mind, our Emotions, Behaviors, Addictions and the Mystery of our TRUE SELF. Understanding the mind's longing for peace and the obstcacles to experience it.
Session 2: [Nov.12-Dec. 17] will address the Book 2 and part of 3 of the Sutras of Patanjali: "The Practice" Applying the practical system of Ashtanga Yoga or the 8-Limbs of Yoga that Patanjali sets forth for us to follow to realize our desire for peace.

Both sessions will contain theory and practical exercises to experience the concepts learned by applying the Teachings of the Sutras of Patanjali to our daily life. This course, for yoga students, teachers and/or spiritual seekers, will include discussions, sharings and exercises to practice during class and at home during the week. We will be using the "YOGA SUTRAS OF PATANJALI" book with commentaries by Swami Satchidananda (we can order it for you at a 15% discount. Just let us know when you enroll. for this class) Facilitator, Nora Vimala Pozzi, is a certified Raja Yoga Instructor who has been teaching Raja Yoga since 1999 as part of the Richmond Teacher Training Curriculum. Vimala has been part of the teaching staff for the Raja Yoga TT in Yogaville.

SELF-INQUIRY THRU YOGA, Deepening Your Practice (currently only upon request)
This course is focused on increasing awareness and applying yoga to our daily lives; in every act, at all times, in our interaction with our loved ones, coworkers, roommates, neighbors and the community at large. Raja Yoga, the philosophy of Yoga thru the sutras of Patanjali are introduced as well as inspiring stories/poems.. Hatha Yoga is practiced with breath awareness and mindfulness which deepens the experience of each asana, and different meditation and breathing techniques are explored. The uniqueness of this class resides in the participant's sharings and the mutual support to encourage and sustain the daily practice. This class is an opportunity to feel free to be who you are beyond judgment, yours or others, and to give yourself permission to relax in that being. Other techniques may be used for that purpose such as drawing mandalas, meditative dancing, laughing meditation, partner yoga, etc.

SOUND & YOGA (currently only upon request)
This class is geared to center and harmonize mind-body and spirit through a gentle yoga class followed by meditative chanting and music. This class will help with posture, breathing and voice control, improved performance, and focus. Guest musicians are invited to participate. Call the center to participate as a guest, or to sign up as a student.

TEENS YOGA 1 1-19 years old (currently only upon request)
If you are a teenager wandering: How would I benefit from Yoga? The following are benefits that you might relate to: If you play sports, it will improve your flexibility and decrease risk of injury. If you are a skateboarder,it will improve your balance. If you like to act or sing, it will improve your performance. It will help you to concentrate in class or when studying and improve listening and communication skills. It will increase your energy level and improve self-image and self-esteem. YOGA IS FUN!. Wear loose, comfortable clothes and bring a blanket or mat. Avoid eating a heavy meal at least two hours before class

VINYASA (currently only upon request)
VINYASA yoga is a set of yoga postures all strung together into a flow of movement tied to an empowering breath that creates heat, done in a very mindful way, within the structure of Integral Yoga. It is a great workout for the cardiovascular system, improving balance, coordination and strength. Previous yoga experience recommended.

YOGA at NOON
This one hour class offers an opportunity to take a break at lunch time to stretch, relax and center oneself before going back to work or about our daily activities. It is a time to honor oneself in the middle of the day to bring attention to our body, mind and spirit. This class is open toall students regardless of their previous experience.

YOGA FOR ARTHRITIS (currently only upon request)
The AFYoga program was developed by the Arthritis Foundation and the Integral Yoga® Center of Richmond. Primary Developers included director of Training: Swami Sarvaananda Ma, PhD from Yogaville, Va; Aimee Sarver, Recreational Therapist and Nora Vimala Pozzi, director of the Integral Yoga® Center of Richmond.

YOGA for People with CANCER - (class for Cancer Survivors) (currently only upon request)
This class is for people who have resumed their regular activities, 6 month after completion of Tx, and are ready to start a program towards a more healthy lifestyle. The class will include sharings in the context of a safe space, hatha yoga customized to the needs of each individual, relaxation, meditation and visualization. It will encourage journaling and exercises to develop awareness of the present condition (physical, mental, emotional and spiritual)
3. Private sessions available upon request during any phase after diagnosis.

YOGA FOR CHANGE & TRANSFORMATION (currently only upon request)
This is a mini-version of our successful Self-Inquiry class. A mixed level Hatha class with a brief discussion time at the beginning of each class about the nature of impermanence and our ignorance of it: the root of suffering; and how yoga can help to overcome it by developing mindfulness, acceptance and wisdom. Life is Change; Change is stressful, but if we want to embrace LIFE we need to come to terms withthe stress and beauty of Change!!

YOGA for SCHOOL TEACHERS: (currently only upon request) This class is designed forschool teachers so that they can take the class immediately after school. With the structure of Integral yoga, this class will help to relieve stress as well as offer some tools to manage the students’ stress, one of the many stressors teachers are comfronted everyday. Sharing with other teachers personal experiences, will also help to find new ideas, discover new ways, find support and look at problems from a different perspective.

YOGA for STRESS REDUCTION (currently only upon request)
Stress! We can learn how to control its effects on our physical, mental and emotional health. This is an experential course that will help us identify some of the sources of stress and develop a program, that can be integrated into our lifestyle. Includes the use of some of the yogic techniques and philosophy (yoga sutras), hatha yoga, breathing and meditation, journal writing, as well as discussion and sharing at the beginning of the class. Bring a matand a blanket.
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