1. health and fitness
2. exercise

Effective: March 2015
Body & Mind / Yoga Schedule
TIME
DAY & CLASS
INSTRUCTOR
STUDIO
6:00AM-7:00AM
8:00AM-9:15AM
10:45AM-11:45AM
12:00PM-1:15PM
5:30PM-6:30PM
6:45PM-7:45PM
SUNRISE SALUTATIONS
IDY YOGA FLOW + MEDITATION LEVEL 1-2
GENTLE YOGA
YOGA WALL LEVEL 1-2
HOT YOGA
GENTLE YOGA
LANCE
SHANNON
SHANNON
SHANNON
ANDY
AMY
YOGA
YOGA
YOGA
YOGA
YOGA
YOGA
6:00AM-7:00AM
7:30AM-8:30AM
8:30AM-9:30AM
8:45AM-9:45AM
10:30AM-11:30AM
10:45AM-11:45AM
12:00PM-1:00PM
3:00PM-3:30PM
3:35PM-4:05PM
4:15PM-5:15PM
5:30PM-6:30PM
6:45PM-7:45PM
SUNRISE SALUTATIONS
GENTLE YOGA
PILATES MAT
YOGA LEVEL 1
SIT & B FIT (CHAIR & PROPS)
GENTLE YOGA
YOGA LEVEL 1-2
YOGA BEARS AGES 3-5
YOGA BEARS AGES 6-8+
IDY FLOW LEVEL 1-3
YOGA LEVEL 1-2
EVENING FLOW YOGA LEVEL 1-2
CAITLIN
SHANNON
LANCE
ROSA
GINA
ROSA
ROSA
SAL
SAL
HOLLY
GABRIEL
GABRIEL
YOGA
YOGA
SILVER
YOGA
SILVER
YOGA
YOGA
YOGA
YOGA
YOGA
YOGA
YOGA
6:00AM-7:00AM
8:00AM-9:15AM
10:45AM-11:45AM
12:00PM-1:00PM
4:00PM-4:45PM
5:30PM-6:30PM
6:45PM-7:45PM
SUNRISE SALUTATIONS
GENTLE YOGA + WALL
GENTLE YOGA
VINYASA FLOW LEVEL 3
PILATES MAT
YOGA LEVEL 1-2
PILATES MAT
KRISTEN
ADELIZ
ADELIZ
SHEENA
LEANN J.
AMY
LEANN J
YOGA
YOGA
YOGA
YOGA
GOLD
YOGA
YOGA
6:00AM-7:00AM
7:30AM-8:30AM
8:30AM-9:30AM
8:45AM-9:45AM
10:30AM-11:30AM
10:45AM-11:45AM
12:00PM-1:00PM
3:00PM-3:30PM
3:35PM-4:05PM
4:15PM-5:15PM
5:30PM-6:30PM
6:45PM-7:45PM
SUNRISE SALUTATIONS
GENTLE YOGA
PILATES MAT
IDY FUNDAMENTALS LEVEL 1
SIT & B FIT (CHAIR & PROPS)
GENTLE YOGA
YOGA LEVEL 1-2
YOGA BEARS AGES 3-5
YOGA BEARS AGES 6-8+
VINYASA FLOW LEVEL 1-2
GENTLE YOGA
IDY FLOW LEVEL 1-3
CAITLIN
SHANNON
LEANN J.
ROSA
JEAN
ROSA
ROSA
SAL
SAL
SHEENA
ANNALISA
ADELIZ
YOGA
YOGA
GOLD
YOGA
SILVER
YOGA
YOGA
YOGA
YOGA
YOGA
YOGA
YOGA
6:00AM-7:00AM
8:00AM-9:15AM
8:30AM-9:30AM
10:00AM-10:30AM
10:45AM-11:45AM
12:00PM-1:00PM
SUNRISE SALUTATIONS
IDY YOGA FLOW + MEDITATION LEVEL 1-2
PILATES MAT
POWER FLOW & FLEXIBILITY
GENTLE YOGA
YOGA LEVEL 2-3
LANCE
SHANNON
LEANN J.
ADELIZ
SHANNON
CAITLIN
YOGA
YOGA
SILVER
GOLD
YOGA
YOGA
STAFF ROTATION
STAFF ROTATION
HOLLY
YOGA
YOGA
SILVER
CAITLIN/KAMIE
LEANN J.
KAMIE
YOGA
SILVER
YOGA
8:00AM-9:00AM
9:15AM-10:15AM
9:15AM-10:15AM
9:15AM-10:15AM
10:15AM-11:15AM
4:00PM-5:30PM
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
GENTLE YOGA
YOGA LEVEL 1
BALLETONE
SUNDAY
FUNDAMENTALS & FLOW LEVEL 1-2
PILATES MAT
IDY OM FUSION LEVEL 4
For our most current schedule please visit:
www.groupexpro.com/schedule/309
Group Ex Director/Yoga Supervisor: Adeliz Alvarado-King: [email protected]
Body & Mind / Yoga Class Descriptions
IDY (Integrative Dynamic Yoga): Classes labeled “IDY” are specifically designed to provide
members with an integrative approach to yoga, health, and fitness; thereby, fusing
traditional yoga principles, contemporary philosophical practices, fundamental principles
of exercise science, functional conditioning and movement. Depending on the level of
the class, these classes may include flowing movements, prolonged holding of postures to
increase strength and/or flexibility, breathing techniques and breath awareness, meditation
practices and centering, and relaxation. Instructors may also use yoga props including
straps, blocks, blankets, and sandbags to assist in facilitating correct postural alignment
and body awareness.
IDY Balanced Body Level 1: This class is taught with the intention of guiding students
through a centering meditation, followed by a thorough warm up and step by step yoga
sequence that focuses on body awareness and alignment. Each sequence is taught with a
restorative approach that encourages overall strength and balance. This is a great class work
off some of your daily stress in a more restorative way, bringing more balance into your life!
No previous yoga experience is required.
IDY Core Fundamentals: This class blends core strengthening exercises with traditional
yoga postures and movements. This technique focuses on increasing core strength and
awareness, flexibility of the spine, and breathing techniques. A strong core and flexible
spine, allows greater ease of movement. Breathing techniques and relaxation practices
provide for mind-body integration. Level 1 Core Fundamental classes are appropriate for
those new to yoga, yet looking for a moderate challenge. Level 1-2 Core Fundamental
classes are more physically challenging and include dynamic strengthening and stretching
poses and movements; however, modifications are given to those new to yoga.
IDY Fundamentals: The IDY Fundamentals introduce IDY’s Seven Principles of Synergy
with particular emphasis placed on Integrative Principles of Alignment. Level 1: These
classes introduce the foundation for those who are new to the IDY method. These classes
are ideally suited for those wanting to increase strength and flexibility, improve range of
motion and functional movement. This class is also perfect for those seeking more detailed
posture instruction and guidance. In Levels 1-2 postures are held for extended periods to
experience the dynamic action within each pose to create greater extension and expansion.
This class is also perfect for those seeking more detailed posture instruction and guidance.
(Level 2) is taught with the intention of guiding students through very challenging
postures and movements as well as inversions, hand and arm balancing postures, and
full backbends. Previous yoga experience is recommended and not recommended for
beginners or those with injuries.
IDY Gentle: This gentle class is taught with the intention of guiding students through a
centering meditation and then followed by a flow and hold sequence that establishes
and encourages proper body awareness and alignment, full range of motion, balance
and core strength. In addition this class provides therapeutic/functional movement and
foundational postures. This is a great class to start and end your week with some very much
needed TLC! No previous yoga experience is required.
IDY- Fusion Flow Level 3: This advanced class is taught with the intention of guiding
students through very challenging postures and movements as well as inversions, hand
and arm balancing postures, and full backbends. Previous yoga experience is REQUIRED;
this class is NOT for beginners or those with injuries.
IDY Om Fusion Level 4: This 90 minute class expands on the integrative approach to yoga,
health, and fitness that fuses traditional yoga principles and contemporary philosophical
practices with the fundamental principles of exercise science and functional conditioning
and movement. This advanced class is taught with the intention of guiding students
through very challenging postures and movements as well as inversions, hand and arm
balancing postures, and full backbends. Previous yoga experience is REQUIRED; this
class is NOT for beginners or those with injuries.
IDY Yoga Flow + Meditation Level 1-2: This class adds a short and guided meditation
practice, providing an opportunity for participants to learn, practice, and experience
meditation. As with all of our yoga classes, focus is placed on principles of alignment,
breathing, and learning a variety of asanas (yoga postures), meditation, and relaxation. All
levels are welcome.
Yoga: Classes labeled “Yoga” include a variety of yoga styles and techniques that are based
upon the Instructor’s yoga background and training. Each class includes instruction in
breathing techniques, asanas (yoga postures), and relaxation.
Sunrise Salutations: Greet the day with an energetic mind and open heart. Each class
includes a quick warm-up leading to sun salutations leading to yoga posture variations and
flowing movements that include standing and balance poses, seated stretches, breathing
techniques, and relaxation. This class is not recommended for those with injuries. If this is
your first yoga class, please introduce yourself to the instructor before class.
Sunrise Yoga Flow Level 1-2: Greet the day with an energetic mind and open heart. Each class
includes a quick warm-up leading to sun salutations leading to yoga posture variations and
flowing movements that include standing and balance poses, seated stretches, breathing
techniques, and relaxation. This class is not recommended for those with injuries. If this
is your first yoga class, please introduce yourself to the instructor before class. All levels
welcome.
Yoga Level 1: Create a solid and safe foundation for your yoga practice. Learn fundamental
alignment principles for foundational postures. Participants will learn breathing techniques,
asanas (yoga postures), and alignment principles that provide a solid foundation for your
yoga practice. Level 1 classes are appropriate for those new to yoga. Modifications to
postures are given so that each participant can honor their body and capabilities.
Yoga Level 2: A moderately paced intermediate class. Continue to deepen your practice by
refining the details of postures. Focus is placed on holding poses longer and going deeper.
These classes also include foundational sun salutations and vinyasa flow movements.
Classes may include inversion preparation poses (including headstands, handstand,
and arm-balancing postures), and backbends. For those with a solid yoga practice,
approximately six months to one year of yoga study.
Yoga Level 1-2: or Mixed Level: These classes combine Level 1 and Level 2 and are taught with
the intention of guiding students through foundational and more challenging postures
and movements; however, options for modifying poses and sequences are provided, as
appropriate, for each student. Students new to yoga should start with Level 1 classes.
Anusara Elements Yoga Level 1-2: The anusara yoga method is designed to serve students of
any level of experience, age, gender, race or religion. These anusara-based yoga classes begin
with a centering exercise, while heart-centered themes are generally woven throughout
the classes. A unique set of bio-mechanical alignment principles is applied to each asana
(pose). Some pranayama, meditation, and mudras may be incorporated into the classes.
The practice is lighthearted and joyful and the intention of each class is for every student
to leave the class feeling better about him or herself.
Sit & B Fit (Chair & Props): Have fun and move to the music in this gentle class exploring
a variety of exercises designed to increase muscular strength, range of movement, and
activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball
are offered for resistance, and a chair is used for seated and/or standing support.
Balletone: This fusion-style class offers a fun, invigorating workout without the use of
equipment or props. The goal is to leave members lengthened, strengthened and energized
with simple movement patterns that build core control, coordination and confidence (All)
Mat Pilates: This class is designed to teach the basic principles of Pilates using mat exercises.
You will learn how to use breath to facilitate movement and to activate the deep “corset”
muscles that stabilize the spine and pelvis. This mind-body class trains the whole body
simultaneously to build a strong, long, lean, and flexible muscles as well as coordination
& balance. (All)
Balanced Body Level 1: This class begins with a centering and meditation practice, followed
by a thorough warm up. Thematically, this class uses the IDY integrative approach of
fitness and yoga and fuses the fundamental principles for those beginning a yoga practice
and who are new to the IDY method. Focus is placed on integrated movement and
alignment applications for increasing strength, stability and balance and functional
conditioning.
Yoga Etiquette:
• Please be respectful to the instructor and fellow members and arrive 5-10 minutes
before class begins, so as not to disturb the class once it has begun. If class has already
started, enter quietly, unravel mat outside the studio to minimize noise.
• Remove your shoes and socks (there are cubbies outside the studio doors). Please do not
walk on wood floor with shoes.
Gentle Yoga: A restorative yoga practice that reduces stress and relaxes the mind. This class
includes calming seated and standing asanas (yoga postures) and gentle flowing movements
that increase range of motion and flexibility of joints while at the same time cultivating a
meditative and relaxing yoga practice. Suitable for seniors or those recovering from injuries
or those who prefer a calm, peaceful, and slower paced class. All levels are welcome.
• Bring a yoga mat to class (for hygiene reasons). If you do not have one, mats are available
for rental ($3+tax) or purchase ($15+tax) at the front desk
Hot Yoga: In this class, the studio is heated to approximately 90 degrees. The class is taught
based upon the Instructor’s yoga background and training and includes instruction in
breathing techniques, asanas (yoga postures) and flowing movements, and relaxation.
The use of heat assists increasing flexibility and range of motion, releases toxins, develops
muscle tone, and builds the immune system. Because the room is heated, please be sure to
be well hydrated before class and bring a water bottle and towel.
• Wear comfortable, layered clothing that allows for freedom of movement.
Power Flow: This “Zenful” yoga based class combines mindful breathing that is synchronized
with a powerful flow sequence utilizing bosu, slides and glides that in 30 minutes efficiently
addresses 5 levels of fitness: cardio, muscular strength, muscular endurance, flexibility and
balance. By focusing on using the breath in combination with movement; members can
work up a sweat while easing out the stresses of the week. This class can be used as a
compliment with other classes or alone; regardless you’ll leave class feeling powerful and
energized! All levels welcome.
• Inform the instructor of all injuries, medical issues, or if you are pregnant. This will allow
us to give modifications of poses to meet your needs.
• Do not eat a large meal at least 1-2 hours prior to class. If you are prone to low-blood
sugar, eat something light and healthy about 30 minutes before class. No chewing gum
please.
• Avoid using perfumes and scented lotions prior to class. Scents are not conducive to
breathing exercises and lotions make your hands slippery.
• Turn off all cell phones and leave your worries behind.