Workshops and Retreats

VIEW FRIDAY NIGHT SPECIALTY CLASSES

Prenatal Yoga:
Adapting the Practice for Pregnant Students
with Amanda Mitchell
July 12, Noon-5:00 pm
$125

Register

Saturday, July 12
Noon-5:00 pm 
$125
In-person only. Space is limited!
 
There are numerous studies that have shown practicing yoga during pregnancy can be extremely beneficial to maintain strength and peace of mind, and to help prepare for labor and delivery. Many poses are safe and beneficial during pregnancy, but modifications and adaptations will be needed as the body changes with the progression of the pregnancy. Knowing how to help your students adapt their practice throughout their pregnancy, and during postpartum is key for their health and well-being during this changing time.
Learn:

• How to adapt asana for pre and postnatal students using the support of props
• The contraindications of various asana and pranayama, and how to offer appropriate alternatives
• What discomforts and symptoms pregnant students may be experiencing during each trimester, including postnatal
• The anatomical and physiological changes that occur during each trimester, including postnatal
• How a prenatal class sequence differs from a regular class sequence
• Appropriate etiquette when asking questions, and how to hold space for this transformational time in a birthing person's life

 
CEUs available for Yoga Alliance

Yoga in Action:
Community Gathering
August 13, 7:00-8:30 pm
FREE
​(Bring a snack to share!)

Wednesday, August 13
7:00-8:30 pm, Bring a snack to share!
No RSVP Required. All Welcome!

Current events can leave us feeling overwhelmed. filled with anxiety, or even isolated. You are not
alone! Come join us for a gathering in a safe container where we can hold space for one another, and find ways to meet the moment of these turbulent times.

We will begin with a short guided centering meditation, followed by a time of sharing and discussion. We'll share some practical tips for self-care and regulating your nervous system, as well as some ideas for engaging in small acts of resistance. (Small acts add up!) We'll close our time with a longer guided meditation to help you feel reset and connected.

 Hatha Fundamentals:
​a Wednesday Night Workshop series
with Jennifer Kenworthy
Wednesdays, September 3-October 8 
7:00-8:30 pm, in-person only 
$120 for the series

Register

Wednesday Night Series
Wednesday Nights: September 3-October 8
7:00-8:30 pm
$120 for the series.
In-person only, preregistration required.
Limited to 8 participants.
 
Hatha Fundamentals is a six-session series designed to give the beginner or returning student a solid foundation in basic poses, breathing techniques and philosophy.

This series is the perfect place to begin, or to reawaken and resume your practice. A series of slower-paced, informative classes will provide you with a strong foundation in the practice of Yoga, preparing you to proceed with confidence to other classes.

This course includes brief philosophical background of Yoga, study and practice of the fundamental Yoga postures including correct body positioning and alignment for your body, understanding props and how to use them, and detailed instruction on how to combine breath and movement. 
​
Class limited to 8 persons to enhance individualized instruction. Open to all bodies and abilities, no previous experience or fitness level needed. Appropriate for ages 14 and up. 

 iRest® Fundamentals:
​A 6 week series
with Susanne Hutchinson
Mondays, September 8-October 13 
6:00-7:15 pm Pacific on Zoom
$90 for the Series or drop in to any single session for $16

Register

Mondays, September 8-October 13
​6:00-7:15 pm Pacific, Online via Zoom
$90 for the series, or drop in to any single session for $16. You can also use your class pass for any single session.
Preregistration required. You will receive a Zoom link in your email prior to the start of class.
​CEU's for Yoga Alliance available!

Whether you are brand new to iRest Yoga Nidra, or have been taking classes but are wanting to spend a bit more time exploring the fundamental aspects of the protocol, this Fundamentals Series is for you.

Each week, Susanne will guide you through an in-depth exploration of a different step of the iRest protocol. Class will consist of some lecture, discussion, and a guided practice.

This series can serve as a great place to begin before taking one of Jennifer’s advanced series, or as a supplement to the weekly drop-in classes.

Week 1 - Inner Resource - Discovering our felt sense of security and well-being - September 8
Week 2 - Intention and Heartfelt Desire - Laying the foundation of Sankalpa: making commitments that support our heart’s longing - September 15
Week 3 - Body sensation - Sensing and welcoming the body as sensation - September 22
Week 4 - Breath sensing - Experiencing the breath as a flow of energy that moves through the body - September 29
Week 5 - Meeting thoughts and emotions - October 6
Week 6 - Joy and Well-being - Welcoming joy independent of objects or circumstance, and Realizing our Essential Nature - October 13

This series will run continuously, every 6 weeks. So if you miss one week, no worries! You can catch it the next time around, or drop in to any single session that you want to spend more time exploring. 

Opening to Breath and Energy:
​An iRest® Series
with Jennifer Cabanero
Tuesdays, September 9-30 
6:00-7:15 pm Pacific on Zoom
$80 early Bird until August 15/$90 after August 15

Register

Tuesdays, September 9-30
6:00-7:15 pm Pacific on Zoom
$80 Early Bird Price until August 15/$90 after August 15
Preregistration required. A Zoom link will be sent to your email prior to the start of each session.

Join us for a four-week online iRest Yoga Nidra series where we will be opening to the vital aliveness of the Pranamaya, the kosha of Breath and Energy.
​
Each week you will be guided through this energetic layer with the use of the breath, simple sounds (mantra), as well as gestures (mudra) as a way to explore the vibrant aliveness within and around the body.
Attending to this kosha may bring about benefits such as strengthening our ability to direct and hold attention, to settle or energize our nervous system, and to awaken to subtle movements of energy within and around the body. As we begin to feel these more subtle movements of energy we may then experience the body as more than a dense physical form deepening our connection to our essential self.
​
In each class there will be an orientation as well as 1-2 iRest meditations. There will also be time for questions and reflections. Each class will be recorded and made available for 6 months to help support you in your personal practice.
This series is for any level of student.

Yoga for the Stages of Menopause:
Reframing and Embracing Change
with Roisin McGlynn
Sundays, September 14, 21, and 28
1:00-4:00 pm at the studio
$225 for the series

REgister

Sundays, September 14, 21, and 28
1:00-4:00 pm
In-person only, space is limited.
$225 for the series

“I just don’t feel like myself.” Sound familiar?
Easily agitated? Crazy mood swings? Trouble sleeping? No wonder you’ve been conditioned to dread menopause. Unlike the celebrated milestones around puberty and pregnancy, menopause is bogged down in myth, medical misdiagnosis, and sexist and ageist tropes!
Menopause is a biological, neurological, psychological, social and cultural transformation for people with ovaries.

 There is no single way to “do” menopause. Menopause is a deeply personal experience as well as a collective one. You aren’t alone. You aren’t going crazy. The next phase of your life is waiting for you to take it in both hands and love it with all that you have to give. With the right tools and support, you will rediscover a sense of safety in your body, take back agency, and make space for joy again!

Why Yoga?
Yoga can help challenge the mental and emotional attitudes (samskaras) towards menopause and help us see what we gain versus what we lose (reflected in the neurological changes of the female brain).
Yoga can help relieve menopause symptoms, be it chronic stress, exhaustion, hot flashes, brain fog, anxiety, focus and concentration, mood swings, insomnia, or musculoskeletal pain.

What will you learn?

• menopause myths vs. facts
• science of yoga for perimenopause to post-menopause
• tools & yoga snacks for mood, cognition, energy and nervous system support
• how to adapt yoga for physiological & neuropsychological changes before, during & post-menopause
• how to advocate for your needs with family, coworkers, & care providers
• information and resources for aftercare following the workshop

Weekly Themes:
Week 1: Why do we Menopause / Navigating Overwhelm & Anxiety
Week 2: Building Strength & Empowerment
Week 3: Menopause Brain, Hormones & Mental Health

About the Workshop:
This is an evidenced-based yoga workshop for people at all stages of reproductive aging between 35 – 55. This workshop is designed to challenge myths and celebrate the menopause transition, which Traditional Chinese Medicine sees as a “Second Spring”, a time to reap the rewards of what you have planted. Everyone’s lived experiences of menopause will be honored, including women and nonbinary people AFAB. Please bring a journal and pen for note-taking if you desire.

About Roisin:
Roisin McGlynn (Meant to Pause Yoga) is a Seattle-based yoga teacher and menopause coach, certified in Menopause Yoga™, Trauma-Informed Yoga and Ayurveda Yoga through Yoga Alliance with over 500 hours of specialized training and teaching experience.

Teaching Chair and Accessible Yoga
with Susanne Hutchinson
October 18-19 at the studio!
$250

Register

October 18-19
Noon-5:00 pm both days
$250
In-person only. Space is limited!
 
Yoga is for everyone, and using a chair as a supportive prop can make the practice more accessible for students who 
would like a little extra support, whether it be in balancing postures, with getting up and down off the floor, or with any shape that would feel more supportive from a seated position.
 
Chair Yoga is perfect for students of all ages who may be recovering from injury or surgery or living with a chronic illness, who are pregnant or coming back to their practice, who may have some mobility challenges, or who are stuck at their desks all day. 
​Chair Yoga can be gentle, but it can also be a way to build strength and stamina, increase proprioception, improve balance, and help foster a sense of well-being.

During this 10 hour training you will:

• Learn ways to make postures more accessible for students of all ages and mobility using the chair in a variety of ways Learn chair postures and class sequences appropriate for different populations
• Learn considerations for those who are pregnant, have high blood pressure, hearing and vision loss, joint issues as well as those living with chronic illness
• Receive a training manual

CEUs for Yoga Alliance available 

Pranayama Teacher Training
with Susanne Hutchinson and Kelly Walker
Begins November 22-23
$525

Register

Pranayama Teacher Training with Susanne Hutchinson and Kelly Walker
November 22-March 8 (see detailed schedule below)
$525
Online via Zoom
 
Join us for a deeper look at Pranayama, the fourth limb of the Eight Limbs of Yoga. During the training you will learn basic pranayama techniques and many beginning to intermediate variations upon them. Most importantly, you will learn to sequence techniques for different purposes and different effects. Some of those effects are energetic (stimulating, calming, downward flowing, upward flowing, centered in and illuminating specific points or landmarks in the energy body) and some of them are self-revelatory in terms of spiritual practice (stimulating different parts of the brain in preparation for meditation, meditations on the breath, heightening prana for spiritual development).
  
This course is open to yoga teachers looking to expand upon what they have already learned in their YTT, and any breath practitioner wanting to build a consistent practice. 
 
The course includes an extensive manual and is eligible for Yoga Alliance continuing education credits.
 
Schedule: All times listed are Pacific Time 
November 22-23, 10 am-12:30 pm
January 3-4, 10 am-12:30 pm
March 7-8, 10 am-12:30 pm
And on the following Tuesdays, 6:00-7:00 pm:
November 25, December 16, January 6, January 27, February 17, March 3

Teaching Restorative Yoga:
The Art and Science of Supported Rest
with Susanne Hutchinson 
January 16-18
$375

Register

January 16-18
Friday - 5:00-8:00 pm
Saturday - 11:30-5:30 pm
Sunday - 11:30-5:30 pm
$375
Space is limited. Preregistration required. 
 
Restorative poses are poses of being rather than doing. - Judith Lasater
​It is well documented that the chronic stress of modern life is making us sick. As the prominent and pioneering Restorative Yoga teacher and author Judith Lasater says, “…the antidote to stress is relaxation. To relax is to rest deeply.” Restorative Yoga is a practice that allows the body to rest deeply in postures fully supported by props. When fully supported, the parasympathetic nervous system (relaxation response) is stimulated, and the body can rest at ease letting go of physical and mental tension. When practiced regularly, this can lead to improved sleep, digestion, lower blood pressure as well as relieving stress and anxiety.

During this experiential training, you will:

• Understand the functions of the sympathetic and parasympathetic nervous systems and how Restorative Yoga promotes the relaxation response
• Learn the latest research on the effects of stress and why and how Restorative Yoga works as an antidote
• Learn traditional Restorative Yoga postures with adaptations and variations for individual needs
• Learn the many ways to use a variety of props to support the body
• Learn how to build effective Restorative Yoga sequences
• Understand considerations for students who are pregnant
• From a trauma-informed perspective, learn how to create a welcoming and safe environment for your students

CEUs available.   

VIEW FRIDAY NIGHT SPECIALTY CLASSES