Free Introductory Class
For first-time Yoga students. The pace of this class is very gentle. It includes asana demonstration, the opportunity to stop and ask questions, and extra individual attention. This is a one-hour-and-45-minute class.
Level I and the 9:15 a.m. Level I ($12 class)
For students interested in the traditional Yoga class. A comprehensive, balanced class with a steady flow, relaxation between asanas, and guided instruction throughout. First-time students are welcome.
For students interested in exploring a transition from Level I to Level II. New asanas will be introduced, and others will be held longer to deepen the experience. Students attending this class should be comfortable with Integral Yoga Level I and have some knowledge of asana names in Sanskrit. Not for new beginners.
For students who are experienced with the Integral Yoga class format and are ready to move at a faster pace. New asanas, including mayurasana (peacock) and shirshasana (headstand), and kriya (purification) techniques will be introduced. This class has less instruction and less relaxation between asanas; asanas are held longer for an experience at a deeper level.
For students who are comfortable with the Level I and II formats and are ready to explore a transition from Level II to Advanced Level. New asanas will be introduced and held longer, with pranayama incorporated. Not for those new to Level II.
For more-experienced students who are comfortable with the Level II classes and are able to maintain a rigorous practice. New and more difficult asanas will be introduced, and poses, including regular inversions, will be held longer. More-advanced pranayama will be practiced. Not for those new to Level II.
1-Hour Level I
A 60-minute session with less instruction and some variation on the 90-minute class. A comprehensive, balanced practice, including deep relaxation, breath work and meditation in a shorter period of time. Great for those busy times when a longer class isn’t possible.
The classic Integral Yoga class, good for beginners, intermediate and advanced practitioners. The instructor will offer variations within the sun salutations and other poses along with time for relaxation, breath work and meditation. Not for new beginners.
Flow: Level I/II, Level II, Advanced
Integral Yoga Flow, which maintains and upholds the integrity of the classic Integral Yoga class, is a faster-paced experience inspired by vinyasa. The Sanskrit word vinyasa means flow. In Integral Yoga Flow classes at each level, the poses will flow one into another, creating a slightly more rigorous practice. You’ll take a one-hour journey of asana, gliding through standing postures, backbends, forward bends, inversions, twists, and more. The last half hour is devoted to the profound Integral Yoga practices of deep relaxation, pranayama, and meditation. In Flow classes, the flow will be appropriate to the level of the class.
In our Western culture, Hatha Yoga has morphed into a very active, heating, and muscle-oriented practice. According to the Chinese understanding, that is a “yang” way to practice. Yin Yoga is a quieter, more in-drawn practice that uses steady, long-held postures that benefit your deeper, “yin,” connective tissues, such as the fascia, ligaments, tendons, joints, and bones. Though the practice is simple, it can be challenging in that in the periods of stillness we start to pay more attention to what is happening in the here and now. All levels are welcome.
Zenyasa® is a slow-paced, moderately athletic, breath-centered style of Yoga with a step-by-step approach to posture practice that fosters mindfulness and skillful alignment. The intensity level is moderate, and the emphasis is on developing a balance between strength and flexibility. All classes include meditation, a comprehensive joint-warming series, unique sun salutation sequences, linked standing postures, and alternating five-element themes meant to strengthen and stretch specific muscle groups and meridian pathways.
For students who have special needs and/or limitations. A variation on the basic Level I format that moves more slowly and includes attention from the teacher to the special needs of the individual.
A nurturing and gentle practice, using pillows and props, beneficial to students with special health needs, to those in caretaking positions, and to anyone seeking a calming and renewing adaptation of classic Yoga poses.
Yoga for Arthritis and Chronic Pain
Specially trained teachers tailor Yoga to your needs, adapting the movement, deep relaxation, and meditation practices for the challenges of living with pain, arthritis, and related conditions. Enjoy the benefits of classes that combine the evidence-based Yoga for Arthritis program, which utilizes the latest in Western medicine, with the inherent healing power of the Integral Yoga practice and restorative Yoga. This new paradigm in healing empowers you to incorporate these benefits into your daily and nightly routines. Each teacher, certified by Integral Yoga and trained through the Yoga for Arthritis program, brings years of experience and dedication to the classes. No previous Yoga experience is required.
A 45-minute experience in bliss, beginning with gentle stretching, featuring a long period of Yoga Nidra (deep relaxation), and concluding with breathing practices and a brief meditation. The Friday deep relaxation class is free.
For women who have entered their second trimester of pregnancy. Movements and asanas strengthen and tone the muscles and organs. An emphasis is placed on soothing practices. Visualization and relaxation practices with the baby are included.
Baby and Me Yoga
For mothers and newborns, 6 weeks to 12 months after birth. An hour of gentle stretching, chanting, and breathing. Time for sharing and discussion are included. Prenatal Yoga experience is not a prerequisite.
Yoga for Children: Kids 1-3, Kids 3-6, Kids 7-11
Classes are fun, filled with singing and chanting, asana appropriate to each age group, and the introduction of anatomy, breath work, deep relaxation, and meditation. Taught by Lakshmi Pidel, who has years of experience working with children, these Yoga classes will foster flexibility, coordination, and body awareness while increasing concentration and self-esteem. Toddlers attend classes with their adults. Three- to 4-year-olds, and 5- to 8-year-olds attend on their own. Adult class cards are valid for Integral Yoga Kids classes. No previous Yoga experience is required.
Our $5 Community Classes is an offering to our community in an effort to have Yoga classes for everyone.
Yoga Class for Veterans
Yoga Class: Explore basic poses to strengthen and balance the body, therapeutic poses to restore the body, guided deep relaxation and visualization techniques to heal injuries and trauma, breathing techniques to calm and invigorate the body, and meditation to focus and discipline the mind. No previous experience with Yoga is necessary. Modifications of poses are taught for any students with specific physical challenges. Free with proof of military service. Visit yogaforvetsnyc.org for more information.
Yoga and Qigong
Clinical research has demonstrated that the practice of Qigong, which focuses on the movement of energy (Qi), can improve concentration, skeletal health, breathing, heart function, fall prevention, and the management of fibromyalgia. According to the National Institutes of Health, there is the “strongest evidence for benefits for bones, balance and cardiopulmonary fitness.” The class is suitable for all levels and ages, including teens. Each class begins and ends with a short seated practice, while the main form is practiced standing. Questions? E-mail Nadiya at firstname.lastname@example.org. For new beginners and all levels.
Students experienced in meditating may join us for open meditation. Students unfamiliar with our meditation practice may wish to attend one of our Meditation I workshops before joining an open meditation. Meditations include chanting, kapalabhati, nadi suddhi, 15 to 20 minutes of silence, and closing chants. We ask that you be on time and remain until the end. Download Welcome to Meditation (pdf format, 353kb)