Sun Salutations 101 Workshop

Back by popular demand!

Join me Saturday, October 14th at 1pm for another Sun Salutations 101 Workshop at Peace of Mind Pilates in Essex. Space is limited to the first 8 participants.

If it is anything like the last workshop, expect a lot of laughter and to leave understanding what a sun salutation should look and feel like for your body!


Sun Salutations 101 Workshop ~ Saturday, October 14th ~ 1:00 – 3:00PM

Sun salutations are a series of yoga poses performed in a continuous flowing sequence, that are intended to improve strength and overall flexibility of the muscles. However, often participants are uncertain of the poses and either flow through them misaligned or without consideration of personal body limitations.

Downward Facing Dog

Sun Salutations 101: Saturday, October 14th at 1pm

In this two hour workshop, Rachel Lacourciere (ERYT), will work with a limited number of participants, thereby providing individualized alignment and modification suggestions, that are not necessarily provided during a traditional yoga class. Participants will learn the foundations of the postures that make up sun salutations, building the poses from the feet up to the head with hints and tips on what is most appropriate for individual bodies. Focus will also be given to transitions and how best to flow through the sequences.

Space is limited to only 8 participants. While some knowledge of yoga may be helpful, beginners are welcome to this workshop. Feel free to bring with you as many questions as you like.

$35 if signed up before October 1st / $40 after, if space remains.

To sign up online please visit:

https://clients.mindbodyonline.com/ASP/main_enroll.asp?studioid=262764&tg=25&vt=14&lvl=&stype=-8&view=day&trn=3&page=&catid=&prodid=&date=10%2f14%2f17&classid=0&prodGroupId=&sSU=&optForwardingLink=&qParam=&justloggedin=&nLgIn=&pMode=0&loc=1 

OR

https://clients.mindbodyonline.com/asp/adm/main_enroll.asp?fl=true&tabID=8

Choose Peace of Mind Pilates as the studio choice.  From there you will recreate a log in so you can register and pay online for the class.

Please feel free to reach out to me as well if you have questions or to reserve your spot.

See you on the mat!

~ The divine in me, salutes the divine in you. ~

 

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What’s Happening in January 2017 to get You (back?) on your Mat

~ The divine in me salutes the divine in you ~

Every New Year, we are often motivated to detox, kick start, and get moving.  I encTemple at Angkor Wat - Cambodiaourage each of you to consider adding yoga into whatever regimen you currently have set for yourself.  It may be that yoga is a new challenge for you, you’re trying to add power to your practice, or you’re attempting to slow your practice down.  Whatever your motivation, January is always a great time to turn over a new leaf and discover that new you is just another layer of the you you’ve actually always been.

I am offering many opportunities to join me on the mat this month, please click on any of the experiences below to learn more. I can’t wait to practice with you!

Yoga for Kids at SoulShine Power Yoga (Saturdays in January, 1-2PM)

FREE Partner Yoga at Athleta (Sunday, January 8th, 9:30-10:30AM)

Sun Salutations 101 at Peace of Mind Pilates (Sunday, January 29th, 11AM-1PM)

Beginner Yoga Series at Peace of Mind Pilates (Mondays, 11:00AM-Noon, 6 week series starting 1/9)

Power Vinyasa Flow at SoulShine Power Yoga (Mondays and Fridays, 8:30-9:45AM)

Yoga for Runners at Essex Physical Therapy (Mondays, 6:15-7:15PM)

Poolside Yoga at Essex Physical Therapy (Saturdays, 8:30-9:30AM)


Yoga for Kids at SoulShine Power Yoga

Saturdays, January 7th, 14th, 21st, and 28th

1:00-2:00PM

Register Online Here  *Please create a separate account for your minor to sign them up*
Join me for a fun-filled, four week series of yoga for kids! We will explore fun techniques for decompressing and reducing stress, partner yoga, and lots of games and activities! We will practice active poses (kids-yogaboth individual and partner), balance work, breath work, and relaxation, all in an amusing and entertaining setting. The temperature will be about 80 degrees to help muscles relax. This series is best suited for those aged 7-9, however age is just a recommendation.

Absolutely all levels are welcome!

Please plan to wear comfortable clothes that allow you to move. All participants are encouraged to bring their own mat, water bottle, and hand towel. (Mats are available for use with donation.)

$60 for the 4 week series or $15 to drop-in

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FREE Partner Yoga at Athleta (1 Church Street, Burlington 802.652.1837)

Sunday, January 8th

9:30 – 10:30AM

No registration is necessary for this free event.

Partner Yoga truly lives up to essence of yoga.  Yoga translates to mean “union” and there is no better to enjoy yoga than when in unison with a partner.  You’ll engage in a one hour partner yoga class with me, while also getting a chance to try on Athleta’s newest, softest, total coverage POWERVITA fabric that hugs your body perfectly.

Expect lots of laughter, fun, and yoga!  You’ll also be given an opportunity to enter for a chance to win a pair of POWERVITA capris for you and a friend.

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Sun Salutations 101 at Peace of Mind Pilates

Sunday, January 29th

11AM – 1PM

Register Online Here

Sun salutations are a series of yoga poses performed in a continuous flowing sequence, that are intended to improve strength and overall flexibility of the muscles. However, often participants are uncertain of the poses and either flow through them misaligned or without consideration of personal body limitations.

In this two hour workshop, I will work with a limited number of participants, thereby providing individualized alignment and modification suggestions, that are not necessarily provided during a traditional yoga class. Participants will learn the foundations of the postures that make up sun salutations, building the poses from the feet up to the head with hints and tips on what is most appropriate for individual bodies. Focus will also be given to transitions and how best to flow through the sequences.

Space is limited to only 8 participants. While some knowledge of yoga may be helpful, beginners are welcome to this workshop. Feel free to bring with you as many questions as you like.

$30 if signed up before January 10th / $35 after

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Beginner Yoga Series at Peace of Mind Pilates

Monday 6 week series running January 9th, 16th, 23rd, 30th and February 6th and 13th

11:00AM – Noon

Register Online Here

Why Yoga? And more importantly, what can it do for me specifically? Yoga is translated from Sanskrit to mean, union, and unlike stretching, yoga is more than just the physical postures one takes during a practice. It’s the connection (or union) of the physical practice to the mind and breath, that allow us to release tension we hold onto, often times without even realizing it. While most recognize that by doing yoga their bodies will become more DSC_8171 cropflexible, many do not realize their mind will as well, fostering an awareness of our own body and how it reacts to your everyday environment. In this Beginner’s Yoga Series, we will explore this linking of the body to our mind and breath. As well as, identifying foundational yoga concepts and where your body fits into your own practice. All levels welcome.

*Classes only good for these 4 weeks during this time slot. Not exchangeable with other classes. Drop ins will be allowed at regular drop-in rates, or punchcards may be used.

$60 for the 6 week series or $14 to drop in

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Power Vinyasa Flow at SoulShine Power Yoga

Mondays and Fridays

8:30-9:45AM

Register Online Here

SoulShine Power Yoga is wholeheartedly dedicated to the health, wellbeing and empowerment of our students.  In this moderately paced vinyasa yoga class all levels are welcome.  This class can work for beginners but has options for more experienced yogis/yoginis.  This class is heated to 95 degrees.

$15 to drop in or you can purchase a punch card

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Yoga for Runners at Essex Physical Therapy

Mondays

6:15-7:15PM

Online registration is not available for this class.

This class is held around the pool deck and the temperature in the room is @88-90 degrees. The idea is to use the heat to open tight muscles we tend to repetitively use when we run.  However, this class is appropriate for anyone looking to stretch and relax their muscles.  This class will take place at the Essex PT Meadows location next to CVS.  Enter through the side pool door (around the back) of the Essex PT Building.  Don’t forget to bring along a bottle of water and hand towel!

$10 to drop in or you can purchase a punch card

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Poolside Yoga at Essex Physical Therapy

Saturdays

8:30-9:30AM

Online registration is not available for this class.

This class is a general yoga class, welcoming any age, ability or level.  Your interests help drive the content for the class.  Gain strength, flexibility, balance and breath in this class designed around your needs.  Both modifications and challenges will be offered throughout.  Feel free to let me know prior to class what you are interested in working on. This class is held in the Essex PT Meadows location next to CVS.  We meet around the pool deck.  Please enter through the side pool door of the Essex PT Building.  Don’t forget to bring along a bottle of water and hand towel.

$10 to drop in or you can purchase a punch card

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Rachel Lacourciere, Yoga Teacher | 802.922.7162 | niyamanotebook@gmail.com

April Beginner/Gentle Yoga Series

I’ll be teaching a Beginners Yoga Series at Peace of Mind Pilates (next to Purple Sage, Cody’s, and Mimmos) throughout April. Please share this post and pass along to those you may know who have been hesitant in starting a yoga practice. Also, perfect for those looking to understand the basics of yoga. $40 for the 4 week series.

You can sign up online at: https://clients.mindbodyonline.com/classic/home?studioid=262764 or contact me if you would like to pre-register and reserve your spot.

Mondays, 11:00am – 12:00pm
4 Week Series in April
Why Yoga? And more importantly, what can it do for me specifically? Yoga is translated from Sanskrit to mean, union, and unlike stretching, yoga is more than just the physical postures one takes during a practice. It’s the connection (or union) of the physical practice to the mind and breath, that allow us to release tension we hold onto often times without even realizing it. While most recognize that by doing yoga their bodies will become more flexible, many do not realize their mind will as well, fostering an awareness of our own body and how it reacts to your everyday environment. In our Beginner’s Yoga Series, we will explore this linking of the body to our mind and breath. As well as, identifying foundational yoga concepts and where your body fits into your own practice. All levels welcome.

Please contact me if you have any questions or if you would like to pre-register.

Yoga for Runners ~ Donation Class in Support of Run 4 Brad

runners montage

Photo Credit: Melissa Brott Photography

Yoga for Runners ~ Donation Class in Support of Run 4 Brad

Saturday, May 3rd at 12 Noon

The EDGE (Twin Oaks location)

**Open to the public – you do not need to be a member of The EDGE to participate!**

Join us for a 75 minute Yoga for Runners class at The EDGE (Twin Oaks location). Love to run? Heard about the benefits of stretching fatigued muscles to gain increased performance? Open to all levels this class will lead you through an energetic yoga workout, teaching you how to increase flexibility and strength specifically needed to keep a runner healthy. Learn to stay within your limits, which poses benefit a runner’s body most and how you can easily incorporate a yoga workout into your weekly running regimen.

This class will be held in support of my amazing friend Brad Berman, a truly remarkable father, husband, marathoner and inspiration to me and the many who have been lucky enough to cross paths with him.

On August 4, 2013 Brad and his family learned that he had an AVM (arteriovenous malformation) which had ruptured that morning. Prior to that day, he never knew he had an AVM. In a coma for almost a month and hospitalized for four months, Brad is now home with his family continuing his recovery and improving everyday….

Suggested donation is $15 ~ less is accepted, more is appreciated ~ all donations are tax deductible and will be used to create a lower-limb robotics clinic at Burke Rehabilitation Center in White Plains, NY. 

For more information and to see an unforgettable video about my friend Brad’s journey to recovery please visit: www.crowdrise.com/yogaforrunners 

Please pre-register via email: niyamanotebook@gmail.com – sending along your name and briefly describe your past yoga experience, if any.

Winter Yoga Love

Winter can be such an amazing time in Vermont.  The skiing, snowshoeing, ice climbing, hockey and opportunity to stretch and strengthen the kinks all of these cold sports create in a warm yoga studio. 

 

My intent this winter (as well as the rest of 2014) is to commit to living in the moment.  Too many times I have caught myself mindlessly moving through my day, not being able to recall what I spoke to my husband about before he left for work, when my son’s field trip is, if it is my turn to help at my daughter’s school or whether I flossed my teeth before bed.  Distraction.  Too many ideas in my head with no real clarity on their details. 

 

So for me my focus will become living in the moment.  When I teach I feel I have a strong ability to close my mind down and focus on our practice, helping the present bodies find their place, modifying and challenging when necessary and appropriate.  Living in the moment.  I want to take this strength I have during our practice together and continue to embody it throughout my day.  A challenge to myself and maybe all of you.  Living in the moment both on and off the mat.

 

Join me on my yoga journey.  My current class schedule and class descriptions follow below.  Please contact me with specific class questions as well as questions about pricing for group classes or individual sessions.

 

Mondays, 9AM, Vinyasa Flow at The EDGE (Kennedy)

An eclectic blend of a variety of yoga traditions.  Flexibility in the body promotes flexibility in the mind.  Breath by breath and movement by movement we become fully present in the moment.  This energetic class is designed for anyone looking to move with breath, resulting in an intense workout. 

 

Mondays, 6:15PM Poolside Yoga for Runners at Essex PT (Meadows)

Love to run?  Heard about the benefits of stretching fatigued muscles to gain increased performance?  Open to all levels this 1-hour class will lead you through a yoga workout, teaching you how to increase flexibility and strength specifically needed to keep a runner healthy.  Learn to stay within your limits, which poses benefit a runner’s body most and how you can easily incorporate a yoga workout into your weekly running regimen.  This class it is held around the pool deck and the temperature in the room is @88-90 degrees. The idea is to use the heat to open tight muscles we tend to repetitively use when we run. This class may move a bit slower than other yoga classes you have taken in the past but with the heat we give our bodies a real chance to stretch and open.

 

Tuesdays, 10AM, Gentle Yoga at The EDGE (Kennedy)

LOCATION CHANGE:  For the months of January and February this class has been moved to The EDGE’s Kennedy location due to the colder temperatures in the gym at Eastwood.  Interested in beginning yoga but confused on where to begin?  Wanting to slow down a bit but not knowing where to start? Open to all levels this 1-hour class is designed for those looking for a place to start yoga or in finding a place where they can truly decompress.  Learning to connect with our breath throughout stretching and movement, is the foundation to everything we do.

 

Wednesdays, 7:15PM, Yoga for Runners at Fleet Feet (Essex Junction) 

Love to run?  Heard about the benefits of stretching fatigued muscles to gain increased performance?  Open to all levels this 1-hour class will lead you through a yoga workout, teaching you how to increase flexibility and strength specifically needed to keep a runner healthy.  Learn to stay within your limits, which poses benefit a runner’s body most and how you can easily incorporate a yoga workout into your weekly running regimen.

 

Thursdays, 10AM, Gentle Yoga at The EDGE (Eastwood) 

Interested in beginning yoga but confused on where to begin?  Wanting to slow down a bit but not knowing where to start? Open to all levels this 1-hour class is designed for those looking for a place to start yoga or in finding a place where they can truly decompress.  Learning to connect with our breath throughout stretching and movement, is the foundation to everything we do.

 

Thursdays, 1PM, Gentle Yoga at Essex Physical Therapy (Marketplace)

Interested in beginning yoga but confused on where to begin?  Wanting to slow down a bit but not knowing where to start? Open to all levels this 1-hour class is designed for those looking for a place to start yoga or in finding a place where they can truly decompress.  Learning to connect with our breath throughout stretching and movement, is the foundation to everything we do.

 

Saturdays, 7AM, Yoga for Every Body at Move You Fitness Studio (Essex)

Learn to enjoy the benefits of yoga. Any age, ability, or level welcome to this traditional yoga class. Gain strength, flexibility, balance and breath in this class designed around your needs. Both modifications and challenges are offered throughout.

 

Saturdays, 8:30AM, Poolside Yoga at Essex PT (Meadows)

Set on the pool deck where the temperature in the room is @88-90 degrees we use the warmth that surrounds the beautiful pool, to open tight muscles in this energetic class designed for anyone looking to move with breath, resulting in an intense workout. Incorporating sun salutations, standing poses, balancing postures, seated poses, core isolation and backbends, this vinyasa class will be a wonderful way to begin your day. The focus for this class will be on maintaining proper alignment, using the breath to move in and out of poses and learning to open your heart center.

 

I look forward to practicing and living in the moment with you both on and off the mat…

 

~The divine in me salutes the divine in you, Namaste~

New Year’s Wellness Retreat

Need rejuvenation after the holidays? Mindfulness and Yoga can help! Spend an afternoon focusing on self-care and well being to start the new year with a peaceful mind and relaxed body. You will learn and practice mindfulness and stress reduction skills as well as participate in a gentle yoga practice.

New Year’s Wellness Retreat Saturday

January 11, 2014 1:00pm – 3:30pm

Colchester High School Library

Your wellness retreat guides will be Angie Ferenc, VT Licensed Mental Health Clinician, and myself.

Fee for the retreat is $35/person. Pre-registration is required. Colchester School District employees will receive a $10 discount when you let Angie or Rachel know you work for CSD. This discount only applies to employees.

Space is limited to first 25 registrants and registration is filling fast. To register, e-mail Angie (angieferenc@hotmail.com) or call 878-4991 ext. 22. or email myself (niyamanotebook@gmail.com).

Please wear loose, comfortable clothing and bring a yoga mat or beach towel. No prior yoga experience necessary. Light refreshments will be available.