Yoga

Weekly Wellness Yoga Class

December focus: Third Eye Chakra
Review of Niyamas

Thursday Yoga 12:30-1:30 pm

Petra's Thursday mid-day Yoga classes combine the best of Kripalu Yoga and Mindfulness Yoga. It includes monthly themes of the Chakras, Yamas, Niyamas, Full Moon and New Moon meditations.

$15 per class. Details below. You are welcome 15 minutes prior the start of class; to get settled in and have a quite meditation space. Sign-up is required, as space is limited: PetrasWellnessStudio@gmail.com

Reiki Infused Restorative Yoga

Enjoy a customized treatment. With the use of bolsters, pillows and blankets you will fully release into the support of the props for Restorative Yoga while also enjoying the healing benefits of Reiki.

Sign-up is required, as space is limited: PetrasWellnessStudio@gmail.com

Monthly Group Classes ~

60 minute group class, $30 per guest
DECEMBER 21, Saturday at 10:30-11:30 AM ~ Winter Solstice
DECEMBER 30, Monday at 12:30-1:30 PM ~ New Moon

Private and Semi-private/Couples ~

60 minute private session $90

90 minute private session $130

3 sessions, 45 minute private package $210

Couples Special: 80 minute session $120 ($60 each)

Kripalu Yoga

Gentle yoga practice with a compassionate approach to meditation, physical healing and spiritual transformation that overflows from the yoga mat into daily life. Kripalu is gentle Yoga that emphasizes moving at your own pace, self-acceptance and adaptability. It is ideal for beginners and is accepting and adaptable to everyone, no matter your age, ability, size, or other circumstance. Yoga increases strength and flexibility, improves circulation, breathing and digestion. Because of the deep relaxation there is reduced muscle tension and risk of injury.

The classes begin with a centering meditation practice, (breathing) pranayama exercises and gentle stretches followed by (movement/poses) asana practice and ending with final relaxation.

Mindfulness Yoga

Rejuvenate your body and mind. Each session offers a refreshing outlook as we explore a new theme each session.

Mindful Slow Flow Yoga to release tension and stress
Restorative Yoga to calm your body and restore energy
Yoga Nidra (description below) to clear your mind and release stored physical, emotional, and mental tension
Metta Meditation to reconnect to yourself and the world around you.

Restorative Yoga

Deep relaxation healing practice. To assist the body in releasing tension by using the support of props. To be completely comfortable fully relax into a yoga pose for several minutes to restore balance and harmony.

Subtle Yoga

Calms the nervous system, improves breathing, increases the body-mind connection, and is trauma-informed. It is a holistic intervention that can complement and enhance traditional healthcare approaches through health promotion, prevention, treatment or aftercare/recovery. Subtle Yoga incorporates six key processes: mindful movement, breathing practices, meditation, awareness of values/ethical engagement, spiritual development and service. Together these practices promote attention, mindfulness, body awareness, self-regulation, resiliency, self-actualization and pro-social behavior. Subtle Yoga is a broadly applicable, person-centered approach to yoga practice that can be tailored to different body types/physical abilities and various contexts - from mental illness, anxiety and depression to public health.

Yoga Nidra

Originates from ancient yogic scriptures. Yoga Nidra is a powerful relaxation technique that uses guided imagery with the natural process of sleep to enter a regenerative state of consciousness between being awake and sleeping.

Yoga Nidra is also known as yogic sleep. The deeply therapeutic exercise is a methodical practice of directed steps, focused on moving awareness from the external world into the internal world. Stimulating complete physical, mental, and emotional relaxation, the healing practice of Yoga Nidra has countless documented benefits.

Promote deep relaxation
Aid insomnia
Alleviate tension
Restore the body
Sharpen the mind
Improve memory
Reduce symptoms of stress, anxiety, and depression

Unlike typical meditation, Yoga Nidra is practiced lying down. You support the body with props, pillows, and blankets so that you can land in a space of deep relaxation and rest. While ‘yogic sleep’ is not a substitute for your regular night’s sleep, many people say one hour of Yoga Nidra meditation is equal to 4 hours of normal sleep in its restorative effects on the nervous system. Yoga Nidra practice triggers a sequence of brain-wave changes that alter the fluctuations of the mind and shift the brain into a state of healing and restoration. The process lets go of stress-producing hormones and boosts the production of neurotransmitters and pleasure hormones like serotonin, dopamine, endorphins, and others. The end results? A massively positive effect on overall human well-being.

Private Lessons

Private Yoga builds self-care tools to benefit students uniqueness. By designing a customized practice for your lifestyle and wellness goals. In a private setting we get to create the space to help you transform your body and practice. Having private lessons allows you to set specific personal goals whether that be for flexibility, strength, meditation, mindfulness, relaxation or stress reduction. As your private yoga teacher, the practice will be adapted to your self-care goals and expectations. Newer students might feel overwhelmed in a typical yoga class. It can seem difficult to keep up and personal flexibility might require a little work before it becomes easier to get into different poses. If you're already a consistent practitioner, private yoga sessions can be beneficial if you're interested in taking your practice to the next level.

Studio or Zoom 60 minutes $70. Package of 3 $190.

Yoga Therapeutics

Package of 3, private 60 minute lessons $190

Yoga Therapeutics private sessions based on your particular goals. This is wonderful way to experience Yoga as a beginner or students who want individualized focus or to build a home practice.

After completing this introductory series, many students continue regularly scheduled private Yoga lessons.

Option to enroll online Yoga courses and classes.

Chakra Yoga

Exploring the wisdom of the Seven Chakras to improve your understanding of the energy centers within you.

The Hatha Yoga perspective says the chakras must be balanced and functioning properly to maintain optimal physical and mental health. Therefore, engaging in practice via the Chakra System supports spiritual growth and can provide clarity to align with dharma, your soul's purpose. Moving the spine through various yoga postures is believed to increase the energy flow. When you pay attention to what each Chakra relates to and work to bring yourself into balance, you'll find a sense of wholeness and completeness that leaves you feeling put together. Understanding the Chakras helps us to understand the full spectrum of our basic needs. Sign up: PetrasWellnessStudio@gmail.com

Private Chakra Yoga Course - 7, 60 minute sessions, $420
Semi-private small group: 2-4 students each additional $70
Create your own private small group with your friends/family (4 minimum to 10 maximum), $105 per student

Mindfulness Yoga

Rejuvenate your body and mind. Each session offers a refreshing outlook as we explore a new theme each session.

Mindful Slow Flow Yoga to release tension and stress
Restorative Yoga to calm your body and restore energy
Yoga Nidra (description below) to clear your mind and release stored physical, emotional, and mental tension
Metta Meditation to reconnect to yourself and the world around you.

Note: If you decide to do this course online participants are recommended to have a yoga mat, water, journal paper and pen, chair, ottoman or wall space, 3 pillows, 2 blankets, and 2 blocks or firm pillows for class. In studio equipment will be provided.

Private Mindfulness Yoga Course - 4, 60 minutes sessions, $240
Semi-private small group: 2-4 students each additional $40
Create your own private small group with your friends/family (4 minimum to 10 maximum), $60 per student

Subtle Yoga

Subtle Yoga calms the nervous system, improves breathing, increases the body-mind connection, and is trauma-informed. It is a holistic intervention that can complement and enhance traditional healthcare approaches through health promotion, prevention, treatment or aftercare/recovery. Subtle Yoga incorporates six key processes: mindful movement, breathing practices, meditation, awareness of values/ethical engagement, spiritual development and service. Together these practices promote attention, mindfulness, body awareness, self-regulation, resiliency, self-actualization and pro-social behavior. Subtle Yoga is a broadly applicable, person-centered approach to yoga practice that can be tailored to different body types/physical abilities and various contexts - from mental illness, anxiety and depression to public health. Sign up: PetrasWellnessStudio@gmail.com

Private Subtle Yoga - 12, 60 minute sessions, $720
Semi-private small group: 2-4 students each additional $120
Create your own private small group with your friends/family (4 minimum to 10 maximum), $180 per student

Working with... the magic of the Moon

New Moon

The New Moon phase is when you make time for yourself. Awaken and align your energy with this practice and plant the seeds of your future dreams. The New Moon is in a different zodiac sign each month, explore meditation, and an opportunity for self-care journaling. Suggestive supplies: journal paper and pen, water. See Monthly Memo for current information. Free recording, found in Video Library.

Full Moon

The Full Moon is the high point of the lunar cycle. It is a very powerful time for inner work. As the Full Moon takes place in a different sign of the zodiac each month. In this session you will experience two healing meditations: the Full Moon Forgiveness and Gratitude practices. Suggestive supplies: journal paper and pen, water. See Monthly Memo for current information. Free recording, found in Video Library.

the Yamas & Niyamas

Yoga comes from the Sanskrit word Yuj, meaning to unite, come together, or yolk. It’s a union of body, mind, and soul with universal consciousness. The physical postures of Hatha Yoga prepare the body for sitting by making the body more supple and by stimulating the systems to expel toxins caused by our modern diet and lifestyle. It also plays an important role in preparing our bodies for the following limbs. There are eight limbs of yoga. They are — ‘Yama’ (abstinence), ‘asana’ (yoga postures), ‘Dharana’ (concentration), ‘pranayama’ (breath control), ‘pratyahara’ (withdrawal of the senses), ‘niyama’ (observances), ‘dhyana’ (meditation), and ‘samadhi’ (absorption).”

Over the year I will share a monthly opportunity for you to learn and reflect with the Yamas and Niyamas with weekly exploration in the Wellness Wednesday page (recording). Using the book 'The Yamas & Niyamas Exploring Yoga's Ethical Practice' by Deborah Adele.

Yamas ~

The Yamas address the fact that we are social creatures, alive on a planet of other life forms where we need to learn to live together and share the goods. The Yamas, or restraints, invite us into an adult relationship with the world, where we see past our own needs into the collective good. Guiding us into harmony, peace, and the right relationship with the world.

Ahimsa - Nonviolence, Turns us from harming self and others to kindness and compassion for self and others. (January)
Satya - Truthfulness, Turns us from lies and half-truths to expressing our uniqueness and authenticity. (February)
Asteya - Nonstealing, Turns us from theft to cultivating new skills and abilities. (March)
Brahmacharya - Nonexcess, Turns us from greed to appreciation and pleasure without excess. (April)
Aparigraha - Nonpossessiveness, Turns us from attachment to intimacy without possession. (May) and (June review Yamas)

Niyamas ~

In the second half of the year we will touch on the disciplines of the Niyamas, we will move our attention from an adult relationship with the world to an adult relationship with ourselves; and from a social focus to an internal focus.

Saucha - Purity, Invites us to cleanse our bodies, our speech, our thoughts. (July)
Santosha - Contentment, Invites us to fall in love with our own life. August)
Tapas - Self-discipline, Invites us to consciously choose discipline and growth. (September)
Svadhyaya - Self-Study, Invites us to know the Self. (October)
Ishvara Pranidhana - Surrender, Invites us to pay attention to what life is asking of us. (November) and (December review Niyamas)

Frequently asked questions

How do I prepare for my first private Yoga lesson?

You will need to set up a yoga space and position your computer. Having props isn't required, but they are a great way to deepen your practice. Some props might include a yoga mat, strap, yoga blocks, bolsters, pillows and blankets. Many things around the house can be substituted as props. Zoom gives the student the convenience of being home.

How often should I do yoga?

The more you practice, you'll notice the benefits. Petra recommends practicing daily, even short sessions bring joy.

How long is a private yoga lesson?

Private yoga lessons are usually 1 hour long. Sessions can be longer or shorter to accommodate students schedule.

How do I to meditate?

Begin each day with a simple 5 minute meditation practice.

At the earliest possible time in your day:

remain completely still and quiet once the seat is chosen
allow for insights to arise — shifting results in avoidance of what comes up
watch the breath by focusing on a spot — perhaps the tip of the nose, or the back of the throat and feel the breath move in and out. Keep the focus only on the breath and let everything else fall away
Surrender, meditation will be full of everyday distractions
Keep a daily meditation journal.
Date, time & duration of your meditation
How you felt before & after the meditation
What was easy or hard about the meditation
What you will take from the meditation practice into your day

What is Metta Meditation?

The metta prayer of loving kindness is a prayer or mantra used as part of a loving-kindness meditation, or metta bhavana. 'Metta' is a Pali word for benevolence, friendship, affection, and kindness. This form of meditation is one of the most soothing ways of putting together and practicing the four qualities of love – friendliness (Metta), appreciation and joy (Mudita), compassion (Karuna), and equanimity (Upekkha). This kind of meditation and use of a mantra is popular in the Buddhist tradition. The word, metta, translated as “good will” or “loving kindness.” In Pali, a language that's closely related to Sanskrit and spoken in northern India, “metta” means positive energy and kindness toward others. Metta to care and wish well for another being without judging them, to accept them independently of agreeing or disagreeing with them and without wanting anything from them in return. It is a universal love that can overcome all barriers.

https://kripalu.org/resources/what-loving-kindness-metta-meditation?gclid=CjwKCAjwq-WgBhBMEiwAzKSH6E3nrZ9P08_auRfZ-ha95deAjsYhTK1k-JbkGa6Z95eioKdW_Awp4RoCExEQAvD_BwE

What is a Walking Meditation?

Vipassana Walking Meditation: walking and becoming aware of each movement is a meditation; relieving tension and calming the mind. This technique is based on the awareness of the feet touching the ground.

Instructions (15 minutes walking indoors or outside) - Walk slowly with your awareness focused on your feet as they touch the ground. Keep your eyes lowered to the ground, so that you can see only a few steps ahead. If you like, place your hands on your heart center. While walking pay attention to the contact of each foot as it touches the ground. As you walk in slow motion you can say, "Right" when the right foot touches the ground, and say "Left" when the left foot touches the ground. If other things arise, notice what else takes your attention, and then return to your feet.

September is National Yoga Month

The purpose of this month is to promote the health benefits of Yoga and inspire a healthy lifestyle. The best part about National Yoga Awareness Month is that there is nothing prescriptive about it. It is simply about honoring this beautiful practice and enriching your life with a healthy practice for longevity and vitality.

Articles of Interest:

https://nationaltoday.com/international-yoga-day/

https://nationaltoday.com/national-yoga-awareness-month/

https://nationaltoday.com/national-gratitude-month/

https://nationaltoday.com/national-stress-awareness-day/

https://www.un.org/en/observances/yoga-day

Meditations:

Leap Year Day Meditation 2/29 ~ https://youtu.be/-hEV9swVq4E?si=cMnXNHcO44FJh-Ze

Imbolc Meditation ~ https://youtu.be/I846Bv0bT_E?si=PDZW9SZDkxALahg9

Winter Solstice Meditation ~ The winter solstice marks the longest night and the shortest day of the year. This meditation may be enjoyed as a Yoga Nidra; getting completely comfortable, warm and supported in a relaxation pose like Shavasana. May it's wisdom ripple through your life. Let stillness and darkness be your teachers as the old year ends and the new year begins. 12/21/23 ~ https://youtu.be/9DSNtchoMTI?si=BYc3lHc7ny3fTfd1

May you be happy, may you be healthy,

May you be safe, may you be strong,

May you flow through life with joy and ease.

Shanti. Peace. In Buddhist and Hindu traditions you chant shanti three times to represent peace in body, speech, and mind.

Mindfulness is the act of bringing one's full attention to what is happening in the present moment. We bring our minds back to our bodies, and come home to the present moment. It begins with mindful awareness of our breathing: our in-breath and out-breath. Mindfulness is the kind of energy that helps us to be fully present, to live life in the here and now. ~ T