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              Your Yoga - Your Class   

                  Guidelines:      

 

                                                                                                                                     

    Namaste’ 

   I honor the place in you where the entire universe resides.

     I honor the place in you of light, truth & peace

I bow to your Devine spirit, to your inherent goodness and to the

 sunshine that radiates from your heart.

       When we meet, may our souls touch and truly know one another. 

                                                         Author unknown

  

       Come to class prepared:

 

BE on time or 10 minutes early. If you must come in late PLEASE do it 

quietly!!!  Show respect for your fellow classmates. 

         Remember you will need:

Your mat and a blanket for shavasana (final relaxation period.) Have an empty/or near 

empty stomach (eat your last meal 1 1/2 -2 hours prior to class) have bare feet, and an open 

mind. PLEASE NO chewing gum! TRY to drink your water before or after class, water 

bottles can condensate on the floor or possibly get knocked over.  

          

Explore:

 

Your emotions and your energy level. If you have recently been sick, take it slower  

than you may normally. Allow the breath to expand through your body exploring for

 any tightness, sore muscles or injuries. 

Feel the expansion of the body on the inhale a gentle contraction of the body on 

the exhale.  Become aware!

Give your class an Intention:

Examples: try calming a long and tiring day - enjoy an hour away from the kids - 

maybe work on your strength and flexibility - relieving your stress level is always 

good.  Make each class yours!  

During warm up:

Assess the state of your body TODAY- you will never have two classes exactly 

alike become aware of what you are FEELING NOW. 

Remember: your body is continually changing - yesterday’s forward bend, warrior or 

triangle may be a little harder than normal or maybe even a little easier today. 

NEVER try to work harder - always stay within your ability and comfort level.

         

 Asana: (posture/pose)

 

NEVER: hold your breath during an asana - when cued for an inhale or an 

exhale, wait until you are ready for that next breath and then continue - if you 

are breathing hard you are working to hard, your breath should be full and easy. 

Remember: all uplifting movements are done with an inhale and all 

forward bends or inward movements are done with an exhale. Also, you inhale on 

the stretch and exhale on the release taking the stretch a little deeper. If you 

EVER feel uncomfortable in a posture DO NOT DO IT!! 

 Ask if there is another variation of the asana you can try. Learn the names for 

the postures, you won’t have to watch for demonstrations or listen 

for instructions - you’ll already know and be ready.  

                                                                                                        

Leave your EGO at the door!!! 

Do not compare yourself to another participant -you are in this class for YOU 

not for them! Remember: yoga is non violent, take yourself to the edge. NEVER 

into PAIN. There is NO gain with PAIN in YOGA.

Sweat: 

Yes, you will. No one ever said yoga was not exercise. Bring a small hand towel and 

dry your hands, wipe your forehead and dry your mat if necessary.

Vinyasa:       

The movement or flow of postures: NEVER - tire yourself out or feel PAIN - be 

comfortable   in the asana - feel a good stretch and release. Concentration or being 

fully present is your best friend. Try to keep your mind from wandering. 

Remember: you can always use child’s pose as a resting position.  

Shavasana: (relaxation)

Try to first focus on your breath without trying to control it. The idea is to RELAX! 

Stay with your breath or heartbeat, going deeper and follow their rhythm. You can 

follow the music and let it sooth your soul, letting go of all the chatter in your mind. 

Release all the tension from the muscles you have worked during class. When 

returning back from relaxation - take it slow - stretch randomly and enjoy what 

you are feeling. When you roll to your right side, remember to take two deep, slow 

breaths before coming up and finding a comfortable seated position. Ground your sit 

bones, rest your hands in your lap and EXPLORE. Realize what this class has done 

for your mood - emotions - enjoy the sensations coming from your body and mind. 

THANK YOURSELF for coming to class. After all, you could have spent this 

class time sitting on the couch!!                       

                                            Namaste'

                                        Cheri

 

The wisdom of the universe challenges not out of cruely or punishment but to give the opportunity to overcome....