Start with a class
or schedule an individual or group session
SUMMER SPECIAL IN PERSON SESSIONS
ONCE A MONTH:
YOGA FOR EVERY
BODY AT THE ROCKLAND CIDER WORKS UPSTATE
Stryker Road, Gilboa, NY
1st Session May 29
Bring your own mat. Chairs will be provided
for every participant. Wear loose comfortable clothing. No charge for class. The Cidery will collect donations to give to
a local charity. For info on upcoming dates, keep an eye here - or check the Cidery FB page.
CLASSES ARE AVAILABLE VIA ZOOM
SHAMBHALA YOGA: 2 CHAIR CLASSES
WEEKLY 75 Minute SLOW FLOW
& CHAIR CLASSES
9:30 AM CHAIR YOGA $15 ON SUMMER HIATUS
MONDAYS VIA ZOOM
TO REQUEST INVITATION
PAY VIA VENMO (@Sarah-Meredith-1) OR PAYPAL
9:15 AM SLOW FLOW YOGA $15 ON SUMMER HIATUS
TUESDAYS 75 Minutes VIA ZOOM
EMAIL (below) to Request Registration Link
PAY VIA VENMO (@Sarah-Meredith-1) OR PAYPAL
9:15 AM SLOW FLOW YOGA $15
75 Minutes VIA ZOOM
to Request Registration Link
VIA VENMO (@Sarah-Meredith-1) OR PAYPAL
3-4PM CHAIR YOGA $15/$10 seniors
MONDAYS & WEDNESDAYS
REGISTER THROUGH shambhalayogadance.com
THE LINK WILL BE SENT TO YOU
or you can email me and I will send an invitation link.
PERSONAL YOGA VIA ZOOM
Schedule private and semi-private sessions.
be shy! Contact me for information about scheduling individual or personalized small group sessions. For those living with
long-term conditions, frailty, or undergoing unpredictable side effects from treatments for cancer or other experiences, please
contact me with your questions. Clinical research now recognizes that yoga can support wellbeing, general strength, circulation
and movement of lymph, lessen back pain, and most of all, yogic practices increase your inner awareness, which can help reduce
stress, more fully oxygenate and bring equanimity into your daily life. You do not have to learn Sanskrit or anatomy to benefit
from the practice! My approach is deeply rooted in the practical truth that if you are breathing, you can do yoga.
TAILORED IN PERSON OFFERINGS FOR VACCINATED FOLK AT BACK ROAD
YOGA, 255 Back Road, Gilboa, NY
Please Note: ALL Back
Road Classes require converstion and registration.
and semi-private sessions are offered from Hatha Basics to Vinyasa, Inversions, Breath (Pranayama), Chair or Supported Practices,
Stress Reduction, clinics on aspects of Asana and Meditation. Email (email@example.com) to request information and schedule
LOOK HERE FOR OCCASIONAL ON LINE TEACHING
ON HOLD FOR NOW - Gilboa, NY
retreats include hand crafted vegetarian/vegan meals, communal accommodations, 4 yoga sessions, 2-3 guided meditations.
Participation is limited to ensure a gracious and personalized retreat. Scheduled sessions allow plenty of time for reflection,
nature walks, and relaxation. Enjoy a sense of community, as well as privacy in the practice. These
retreats offer a deepening of the practice, and an exploration of principles and possibilities through yoga and comraderie.
Practice levels are tailored, including appropriate demands for a wide variety of asana or meditation experience, gentle or
chair yoga practices, specialized breath practice, or exploration of yogic principles. To express interest, get more information,
or to be placed on a waiting list, please email me. Space is limited to 4 practitioners, so if you want to be the first to
know about retreat offerings, contact me. Retreats are rarely posted publicly due to the space restrictions. If you are interested in joining or organizing retreats, email firstname.lastname@example.org
MEDITATION MENTORING Individualized guidance, strategies, techniques
Weekly guided sessions with tailored techniques to support your ongoing
meditation practice, along with readings, postural advice and breath practices to help you to start a practice, to continue
a faltering practice, to deepen a stagnating practice, to explore new levels or aspects of what arises. Working remotely,
using skype, email, phone and texts, this supports your practice wherever you are. As Jon-Kabat Zinn so aptly put it: "Wherever
you go, there you are." Email with questions. Inquire about weekly and monthly rates or reduced fees.
Questions? Email me!
right where you are, no prerequisites.
is an essential inquiry that brings you into the present moment, allowing you to focus your attention and cultivate awareness.
I offer yoga that allows freedom from mental chatter and physical pain. Our sessions will offer you a path and a process to
fully be your self, on and off the yoga mat. I do this through traditional Hatha Yoga postures (asana) and philosophy, breathing
practices (pranayama), and inventive warm ups and sequences that are mindful of the technicalities of alignment in bodies
of all ages and sizes. Your practice opens the possibility for equanimity as a continuous frame of reference, and
the resultant freedom in the only moment you have: this moment. I believe this is available to each person who
has the courage to practice yoga, at any age or at any point in one’s life history. It is a privilege for me to teach
yoga, making this experience accessible.
Using Judgment Wisely
state of non-judgment is such an open space in which to experience yourself and others. It seems, though, that we are designed
to categorize people, events, signals, scenes, memories -- everything really -- and judge it all! We take a quick scope of
whatever data seems relevant and stash it away in a category that helps us function. A good deal of the time we use judgment
to make life and death decisions like crossing the road, health decisions like starting a juice fast or eating a third slice
of pizza, relational decisions as to when and how to offer help or stay out of something, myriad intellectual decisions, financial
decisions, career decisions. Honestly, is there any decision that doesn't involve judgment - even what to say and when to
Yet as my yoga practice deepens, I find more and more often I urge my students to release judgment. How do we do
this? It is sometimes so difficult to allow the mind to simply notice and accept, rather than judge and categorize. We can
establish ourselves too firmly as having a particular problem, and perpetuate that problem by doing so, often shutting out
alternate ways of understanding our situation. We so quickly estimate our abilities and then manage to function only within
the parameters of what we estimate, rarely finding out what our true range might be.
As with nearly everything,
the trick is in the balance: how do we use our ability to make judgments to help us remain open to the vastness of possibilities
in a safe and conscious way.
Within the practice of any asana or sequence in a physical yoga practice, we can explore
this balancing act. A big part of this is the process of developing witness consciousness, that aspect of your nature that
observes you even as your mind chatters away and your body willfully places itself in a posture. Perhaps you have disappeared
for a moment in resting Kapotasana, a prostrate pigeon pose; for a few seconds losing track of the acuteness of that one hip
opening, even of the breath moving up and down the spine. It is as though you can see yourself folded on one side, extended
on the other, your upper back releasing, belly soft against your opposite thigh, as the hips rest squarely, one leg lengthened
infinitely behind you. Your mind may be speaking volumes about how you cannot stay in this one more minute, or about how different
this side is from the other side, busy noticing, commenting, bringing feelings and experiences into the moment. Your breath
may be shallow in your chest, or deeply soft in your belly, or perhaps awareness has brought the breath to your hip joints,
encouraging their opening. The witness can let all of this go, just be there, watching how all this is happening, meanwhile
simply being and resting in that open space that your own prana, life energy, can give you. It is in this space that you can
observe the way you function: how you make choices, criticize, explain, act, feel.
Yet even as the witness
develops, judgments are made. Should you use a folded blanket under that hip? Are you forcing too much stress into the lower
back, or shoulders? Could you tuck your toes and extend that back leg a little more to increase the lift in the inner thigh?
You can learn to make these choices, being the one who judges, using what the witness can see.
So it is as though
there is a whole committee with you as you practice, some advising about the physicality of the pose, some clamoring for attention
to the emotional matters brought up by the hip openings, some reacting to the way the teacher adjusted you. Let the witness
help observe the committee, like a recording secretary, and let your true self determine the advice for that moment. Watch
out for the competitor who wants to force you into going past what is safe for your joints! Watch out for the worrier who
will caution you against trying something new that might be risky! Notice all the players at the table, all part of you, and
allow the witness to help you use your judgment wisely.
Give yourself the entirety of experience without limiting it. Use your
judgment to open the experience further. Try the prop, remove it if you don't find it squares your hips. Release into the
teacher's adjustment and let go of the ego who wants to do everything for itself. Let the asana practice help you see how
you make your choices on the mat, and you will find that you can understand yourself much better off the mat too!
Find A Path of Your Own
Questions? Email me!
Visit my Food Blog of Vegan Recipes & Adventures