What my desk looks like while I am in TT500

I know I'm not posting much but it's been a hectic time for me. I am in the Advanced Teacher Training Program (TT500) with Yoga North through November 2014. Plus, before I ever signed up for that, I signed up for Relax & Renew training with Judith Hanson Lasater because last year I enjoyed my iRest Yoga Nidra training with Richard Miller so much that I thought, "Why not do some more training?" Anyway, I am over-run with studying yoga but enjoying it thoroughly. This is what my desk looks like most of the time now:

Mostly, I'm sharing pictures on Facebook here: TT500 on FB. (I think this is a public album so even if you are not on FB you can have a look-see.)
And here is a brief write up of the past 5 months of training:

Our first weekend was in March - a whole weekend of Somatics and Therapeutic Yoga which was lovely! I felt soooo spacious after this training.

Our 2nd long weekend of this nine month training included Kirtan, postural analysis, history of yoga, the mind study, and a deeper look into forward bends and twists.

Our 3rd weekend included anatomy lab, back bends, studying the mind, the Yoga Sutra, ayurveda, prepping for spinal clinic and more. This is good stuff.

Between months 3 and 4, I went to the Minneapolis Yoga Center for my week of Relax & Renew Restorative yoga training.

On our 4th weekend we studied Adaptive Yoga, Ayurveda (even got to eat lunch), the Bhagavad Gita, the Upanishads, Agni Sara, Business of Yoga & Code of Ethics, plus we offered a public clinic on SomaYoga for the spine.

During our 5th weekend we headed back to UMD, this time to both study the mind with Bud McClure, and to study the body in the anatomy lab with Terri Ach. We also focused on the hips & pelvis as a big part of our weekend. We developed a Yoga Nidra class and then broke up into dyads to give and received it. For our final bit of Mind Study, we rated our "Confusion Strategies" as most to least like us and then got the news that whatever we picked last is actually where our work is - apparently we are blind to it if we think it is not a problem. Ha ha - so true.

Fall Adventure Retreat this Weekend!

Click image to see larger.

October 19-21, 2012 ~ Fall Adventure Retreat @ Camp Amnicon, WI

Fall Adventure Retreat. This is an opportunity to be in community and reflect on your life, settle into your body with yoga, expand your mind with yogic philosophy and explore your life with the practice of adventure. Activities: Restorative, Therapeutic & Hatha Yoga, Meditation, Lecture & Reflection, Guided River Canoe Trip, Fall Color Hiking, Wine Adventure, Campfires, Sauna, Rest & Community.
Location: Camp Amnicon / 8450 East Camp Amnicon Road / South Range, WI 54874. Please register with Yoga North as space is limited.

Hatha I Tonight 7 pm

Hi All - I am subbing for Jodi at Yoga North tonight. I'm teaching her Hatha I class from 7-8:15 pm. Hope to see you there.

Yoga Nidra Coming Up

Join me for Deep Relaxation.

Thursday, August 23rd is Yoga Nidra/Deep Relaxation: Class will consist of a variety of relaxation techniques including guided meditation & imagery, breathwork, and restorative postures. In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. The relaxation response brings your system into balance. When practiced regularly, you will reduce your everyday stress levels and boost your feelings of wellbeing. You will also build deeper awareness and bolster your health with deep relaxation. All levels welcome.

This class takes place at Yoga North. Please visit their site or call them at 218-722-YOGA to sign up. Each class generally fills to capacity so I recommend that you sign up early.

Restoring and Rebuilding the Inner Core in Vancouver, WA

I will be teaching Restoring and Rebuilding the Inner Core at Shanti Yoga Center in Vancouver, WA, Sunday, July 15, 2012 from 3-5:30 pm. In this introduction to the Inner Core we will discuss the main elements of the Inner Core, what can cause Inner Core dysfunction, and what you can do to gain or regain positive function. Please pre-register for the workshop with Shanti Yoga as space is limited.

Location: 800 Franklin St. Suite 204 / Vancouver, WA 98660
Phone: 360.750.YOGA 
Email: info@shantiforeveryone.com
Website: www.shantiforeveryone.com

Visit my workshops page for more information about the Inner Core and what this workshop can do for you.

Looking forward to seeing you there! Namaste ~ Sara

Yoga Nidra ~ Deep Relaxation ~ Sankalpa ~ Awareness

Workshop: April 21, 2012 ~ Yoga North, Duluth, MN

I am teaching a Yoga Nidra / Deep Relaxation Workshop at Yoga North from 10 AM - Noon on Saturday, April 21st.

This workshop begins with an exploration of Sankalpa, or setting your intention. Handouts will help you figure out your best path. The workshop also includes meditation, breath work, and relaxation techniques such as 61 points, guided imagery, rotating consciousness through the body and point-to-point sweep. Throughout the practice your focus is always inside: on the breath, on the sensations in the body and on the thoughts and reactions in the mind. A take-home handout/resource guide is included.

Location: 4628 Pitt Street, Suite 208 / Duluth, MN 55804 / Phone: 888.722.YOGA. Please register with Yoga North as space is limited.

Restorative Yoga ~ Discovery & Practice for Yoga Teachers

Workshop: April 14, 2012 ~ Yoga North, Duluth, MN

I am teaching Restorative Yoga ~ Discovery & Practice for Yoga Teachers from 4 PM - 9 PM on Saturday, April 14th at Yoga North. This workshop is geared toward teachers and other care providers who would like to expand their toolkit for care-giving. We will workshop many Restorative poses, cover how to set up and lead a Restorative class, and take Q&A time.

Students will: become comfortable with multiple props; get familiar with how to set up each pose; learn options for providing poses to folks who cannot access a pose you have planned; learn to see signs of discomfort and what to do about it; be provided with a Restorative handout which will include resources, a sample class plan, list of poses, general contraindication, and ideas on how to start and end class. We will also talk about different options for setting up the room for a Restorative class.

Following this discovery process, students will be treated to a Restorative Yoga class which will include a short Yoga Nidra session.

Although this is a Yoga North teacher training, other people who are interested in deepening their practice, or other teachers who are not in the Yoga North program, can still join the workshop by contacting Yoga North at 218-722-YOGA.
Location: 4628 Pitt Street, Suite 208 / Duluth, MN 55804 / Phone: 888.722.YOGA. Please register with Yoga North as space is limited.

Two Great Workshops Coming Up in Galesville, MD

I will be teaching two workshops at Renaissance Yoga in Galesville, MD Sunday, April 1, 2012.


1) Restorative Yoga ~ Discovery and Practice from 10:00am until 12:30pm.

This workshop will explain what Restorative Yoga is, talk about the risks and benefits, and introduce a number of postures that students can do at home. Students will: learn to become comfortable with multiple props; get familiar with how to set up each pose; learn options for using furniture and blankets at home to set up their poses; and learn to feel signs of discomfort in their own body and what to do to make themselves comfortable. Following this discovery process, students will be treated to a Restorative Yoga class which will include a short Yoga Nidra session. Please register with Renaissance Yoga (http://www.renyoga.com/seminars.html#) as space is limited.

2) Restoring and Rebuilding the Inner Core from 2:00pm until 4:00pm.

In this introduction to the Inner Core we will discuss the main elements of the Inner Core, what can cause Inner Core dysfunction, and what you can do to gain or regain positive function. Please register with Renaissance Yoga (http://www.renyoga.com/seminars.html#) as space is limited.


Location: Galesville Memorial Hall, 952 Main St., Galesville, Maryland 20765

Inner Core Workshop Coming Up in Des Moines Area

I will be teaching Restoring and Rebuilding the Inner Core, 10:30 am-12:30 pm on Sunday, February 12th at R Studio in Urbandale, Iowa. In this introduction to the Inner Core we will discuss the main elements of the Inner Core, what can cause Inner Core dysfunction, and what you can do to gain or regain positive function.

Location: R Studio / 3988 NW Urbandale Drive / Urbandale, Iowa / 50322. Phone: 515-727-5309. Please register with R Studio at www.rstudiofit.com. Space is limited.

Schedule Update: Yoga Nidra, Yang Yin and Restorative Stations

Lots of opportunities for Restorative Yoga this month.

I am teaching these 3 classes at Yoga North. Please visit their site or call them at 218-722-YOGA to sign up. Each class generally fills to capacity so I recommend that you sign up early.

Thursday, Oct 13 is Yoga Nidra/Deep Relaxation: Class will consist of a variety of relaxation techniques including guided meditation & imagery, breathwork, and restorative postures. In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. The relaxation response brings your system into balance. When practiced regularly, you will reduce your everyday stress levels and boost your feelings of wellbeing. You will also build deeper awareness and bolster your health with deep relaxation. All levels welcome.

Saturday, Oct 22 is Yang-Yin: A combo class I teach with Kristin about 2 times per year - once in the fall and once in the spring. We start out the class with an invigorating hour of Vinyasa (by Kristin) and follow up with a restorative hour of Yin (by me). Some yoga experience is helpful.

Thursday, Oct 27 is Restorative Stations: A relaxing, meditative class which uses props to allow a gentle opening in the body. Most poses are experienced while laying or sitting on the floor. I set up the room before hand with 4-5 stations. To see examples of class flow plans click here. All levels welcome.

Fall Reflection Retreat ~ Best Price Deal Extended

Return to Center Fall Reflection Retreat the weekend of September 30th

Think... camp... for adults.

This weekend retreat at beautiful Camp Amnicon, which is just 30 minutes from Duluth, will include many opportunities for group yoga daily, deep relaxation & meditation, lecture & conversation, hiking, sauna, rest, good food, & great community.

There will also be a guided Amnicon River Canoe trip, fall color hike, bonfires and opportunities for outdoor contemplation or worship. Makes an excellent gift for yourself or a loved one.

Led by Molly McManus & Sara Duke

Arrive: 6 pm Fri, Sept 30th
Depart: 4 pm Sun, Oct 2nd

Cost*: $225.00 or $202.50 if you register yourself online before the deadline. Use the promo code "10fall" when you check out online to receive an additional 10% off your enrollment.
$240.00 starting September 12th.

*Price includes Saturday and Sunday meals, daily yoga classes in postures and philosophy, guided canoe trip and the use of Camp Amnicon facilities.

Sign up online at Yoga North by clicking here or call the office at 218-722-YOGA.

Do Restorative News

I've got a number of schedule updates for the week of July 4-11. Here goes...

1. As stated in my previous post, Do Restorative Yoga is finally on Facebook. Come on over and "like" the page to get updates on the newest postings, upcoming events, schedule, reviews and more.

2. No class at Maurices on Thursday, July 7th due to Sidewalk Sales. We will resume normal schedule on Tuesday the 12th.

3. I'm subbing for Kristin's Vinyasa class on Thursday, July 7th at Yoga North: 5:30-6:30 pm. I know I'm not Vinyasa trained but I know how to do Hatha Flow so I think it will go ok.

4. I'll be teaching a Yin yoga class at 3 pm at the Twin Port Bridge Festival on Saturday, July 9th. Lot's of great stuff going on down at Bayfront for this fest: music, yoga, kids activities, motivational speakers, snacks, great lake views and more. Visit Laughingstock Design for more details.

5. I'll be subbing for Dorothy at the Duluth YMCA on Monday, July 11th for the 5-6 pm class. I will probably teach a combo class - Therapeutic and Yin.

Hope everyone has had a fun-filled 4th of July weekend.

Do Restorative News

Restorative Stations & Deep Relaxation

Join us for this master class!

This 1.5 hour class is designed to get you relaxed for the weekend and beyond. Class begins with restorative stations-- rotating through stations where props are ready to ease the body into restorative poses. Sara sets up the stations ahead of time, and then assists students to find maximum comfort and relaxation. The class will conclude with a guided Deep Relaxation session (body awareness, breath practice, guided imagery and guided meditation) of about 20-30 minutes.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

Location: Yoga North
Date: Saturday May 7th
Time: 7:30-9:00pm
Price: $15.00 - space is limited - register in advance to secure your spot!

Sequence featured on The Joy of Yoga Blog

Emma from The Joy of Yoga reposted my YMCA Yin sequence. Her blog is a great place find ideas for sequencing classes. In addition, she is looking for class sequence donations for a book she is working on. Visit her blog here: wwww.thejoyofyoga.blogspot.com for more information.

Deep Relaxation Workshop ~ Saturday April 2, 2010

Join me for Deep Relaxation

Rest your body, rest your mind, renew your spirit, relieve stress, build awareness & bolster your health with deep relaxation.

In this workshop we will discover our sankalpa and practice breathwork, relaxation techniques, guided meditation & imagery.

Settle into the quietude of deep relaxation. Practice deep relaxation on Saturday, April 2nd from 10:00am-12:00 pm at Yoga North.

$25 in advance ($30 at the door). Advance Registration Encouraged.

Restorative Stations coming up Thursday

So, as I mentioned before, Yoga North got rid of their cushy carpet over the winter holidays. I really loved that carpet for restorative class. I basically used it as one, huge, whole-class prop. When the carpet existed I didn't need to use any mats and all the people were totally comfortable. But, things change and we have to change with them. (Do I sound bitter? I'm trying to let it go. I really am. I am almost over it.)

After the carpet left, Yoga North bought a bunch more props - bolsters, blankets, etc. which has been super great! I have taught Restorative Stations twice since the changeover and it went ok but people had a hard time moving from station to station. The floor is too hard for most folks to crawl on so most people ended up getting up and walking to their next spot. This usually meant walking and chatting with your neighbor which can be disruptive to calming energy.

So I've been thinking about some new layouts for Restorative Stations. I remembered what Satyam said about his "wave" style restorative so I thought I could try a variation on that. He had to have people pass their props to the next row because everyone brings their own mat. But I can set up the mats in advance and also set up the stations (like I normally do) but this time I'll try a different flow pattern that will be easier.

Here's what I used to do. This is an example of flowing around the room. Click on the image to see larger.

I talk about this quite a bit in this post: Leading a Restorative Class: Part Three.

Here's a couple of my new ideas:

First: Keep on doing 5 stations but re-work the flow pattern as seen below - click on the image to see enlarged.

Second: Reduce the number of poses to 4 and hold each pose longer - click on the image to see enlarged.

I'll probably try the first option this time and the second option next time and see what works best and what everyone likes.

At any rate....

Join me for Restorative Stations on Thursday - St. Pattie's Day

Class is held 1 x monthly.
Scheduled Dates: Mar 17, Apr 21, May 19
Time: 7–8:15pm - please pre-register with Yoga North
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

Restorative Stations ~ January 20, 2011

Join me for Restorative Stations

 

Restorative Yoga is a therapeutic style of yoga which utilizes props to make it easier for the body to get into certain poses, and thus, surrender to the pose. Practicing poses using props provides a completely supportive environment for total relaxation. The more your body is supported in the poses the deeper the sense of relaxation. Relaxation is a state in which there is no movement, no effort, and the brain is quiet. Typically, Restorative poses are sustained for ten minutes or for as long as you are comfortable.

 

Class is held 1 x monthly.
Scheduled Dates: Jan 20, Feb 17, Mar 17, Apr 21, May 19
Time: 7–8:15pm - please pre-register
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

***Important Notice***

Yoga North no longer has the big white carpet.  Don't worry though, we will still be comfy. But I am concerned about warmth. Make sure to wear warm clothes or bring layers.

Pause on Purpose ~ Winter Reflection Retreat 2011

PAUSE ON PURPOSE -WINTER REFLECTION RETREAT - JANUARY 21-22, 2011

Restorative Yoga, Lecture & Reflection, Meditation, Hiking, Sauna, Rest, Good Food, Community

24-hour January Reflection Retreat 2011

at beautiful Camp Amnicon,

just 30 minutes away from Duluth.

Pause on Purpose as the New Year begins. 

Take this opportunity to reflect on your life,

settle into your body,

quiet your mind

and cultivate contentment.

Led by Molly McManus and Sara Duke

Schedule:
Arrival: 6 pm  Fri, Jan 21st
Departure: 6 pm  Sat, Jan 22nd


*Cost:
$118 Before Jan 1st,
 $138 after Jan 1st

Call Yoga North at 722-9642 to register.

*Price includes Saturday meals,
yoga classes in postures and philosophy
and the use of Camp Amnicon facilities.

Makes an excellent holiday treat for 
yourself or a loved one.

Camp Amnicon: Located on 700 acres of the south shore of Lake Superior, along the Amnicon River. Enjoy the community space with a large fireplace, windows overlooking the river and forest, nature trails, and sauna. There will be opportunities for both community and solitude.

Sign up online or, for more details visit Yoga North, or call the office at 218-722-9642. Looking forward to seeing you there. Namaste. ~ Sara & Molly

30 Day Relaxation Challenge November 1-30, 2010

Join me for the 30 Day Deep Relaxation Challenge starting November 1st.

THIS CLASS IS CURRENTLY FULL. PLEASE STAY TUNED FOR THE NEXT TIME THE CLASS IS OFFERED.  

Rest your body, quiet your mind & renew your spirit with Deep Relaxation.

In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. The relaxation response brings your system into balance. When practiced regularly, you will reduce your everyday stress levels and boost your feelings of wellbeing. You will also build deeper awareness and bolster your health with deep relaxation.

Class will consist of a variety of relaxation techniques including guided meditation & imagery, breathwork, and restorative postures. Join this unique 30 Day "Challenge" to bring ease to your body, mind and spirit. Meets Mondays 6:45-8:00 pm, Nov 1-30.

Teacher: Sara Duke
Date: Mondays, November 1-30, 2010
Time: 6:45-8:00 pm
Cost: $75 (includes Relaxation CD and course materials).

Advance Registration Required. To register or for more details visit Yoga North or call the office at 218-722-YOGA.

Check back here for homework extras (audio guides, images, and instruction) as the Challenge progresses. Looking forward to seeing you there. Namaste.

Yang-Yin Class ~ October 2, 2010

Yang-Yin Special Combo Class - Join us on Saturday, October 2nd for this one time only class.

Join Kristin and Sara for this unique 2 hour class that takes you through an invigorating Vinyasa Class to warm the body followed by a restorative Yin Class with long held stretches and a deep relaxation. Space is Limited.  Please register in advance. Sign up online or call the office at 218-722-9642.

Date: October 2nd
Time: 8:30-10:30 am
Cost: $15
Location: Yoga North
4628 Pitt Street, Suite 208
Duluth, MN 55804

Looking forward to seeing you there. Namaste.

Restorative Stations Class coming up September 16, 2010

Restorative Stations - Join us Thursday, September 16 at 7 PM

Location: Yoga North
Class held 1 x monthly.
Scheduled Dates: Sept 16, Oct 21, Nov 18 & Dec 16
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*
*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.