let’s get uncomfortable

The Discomfort Zone… 

It’s not a place we talk about often. Certainly not a place we strive to be.

But it is a very important place.

It’s possible that our extreme desire for comfort keeps us a little too protected. We successfully avoid situations where we are forced to grow, where there is uncertainty, where we don’t already feel adept and safe. This can make us reactive, entitled and a little lazy.

Not to mention what our desire for comfort — and convenience — has done to the planet…but that’s a topic for another time.

In The Book of Joy, the Dalai Lama offer his sage wisdom on building resilience against mental/emotional suffering. He says:

     “Like physical illness, preventative measures are the best way. Yes, if some disease has already developed, then there’s no other choice but to take medicine. So similarly, once a person develops a strong negative emotion, like anger or jealousy, it is very difficult to counter it at that moment. So the best thing is to cultivate your mind through practice so that you can learn to prevent it from arising in the first place.” 

By getting into our Discomfort Zone, we can practice non-reactivity, observe how a feeling or sensation changes and meet the moment in reality as it is, not as we wish it to be.

You might be familiar with these qualities in your yoga practice, certainly in your meditation and asana practices.

This is one of the skills Yoga helps to develop — being with what is, as it is, without immediately discharging it, trying to fix or distract from it. 

Here are a few ways to strengthen this skill, like a muscle, on your mat:

  • Practice meditation — anywhere from a few minutes to 30 minutes — in complete stillness. Sit with the itch, the wanting to fidget, and watch the feeling or sensation change, maybe even disappear.

  • When in a yoga pose, stay even when it becomes (safely) intense. Warmth and tingling in the thighs in Warrior II? Awkward and humbling in the arm balance? Again, stay with it and watch the sensations change and move.

  • In Savasana, resist the impulse to move immediately at the “end” of the time. Notice that some of your urges are habitual rather than conscious choice.

  • And in all situations, utilize Yoga philosophy. The practices and observances of Yoga philosophy are practical concepts that can be applied to every aspect of life like a balm. There’s a series starting on May 4th — check it out.

Why does any of this matter? What good does it do to go into a discomfort zone? Isn’t that opposite of what Yoga is for?

As my teacher Mary often says, Yoga is not a practice to make us feel better, it is an opportunity to feel.

This is a whole-life path. It builds mental, emotional AND physical strength and flexibility.

With love,

PS Remember to check out the upcoming Wisdom Pages Book Club

And let’s celebrate the poets and poetry lovers who took the time to share their favorites. See all the videos of both teachers and students.

meditation fail

I’m bad at meditation. 
I can’t meditate — my mind goes crazy.
The volume in my head gets turned up when it gets quiet.
I can’t stop the thoughts.
I can’t sit still.

Does any of that sound familiar? Maybe out of your own mouth?

How about reframing it? Let’s flip that reactive dismissal like a pancake.

What if we called it:

  • Noticing
  • Paying attention
  • Mindfulness
  • Being aware of your life
  • Being awake
  • Listening
  • Getting to know yourself
  • Tuning (like an instrument)
  • Sitting down
  • Pausing

Don’t those feel a little more inviting? A little less intimidating? 

Here’s the thing: There is no “winning” at meditation. Which means you can’t fail at it.

You aren’t supposed to stop the thoughts. You probably won’t feel blissed out and peaceful, at least not in the beginning. 

You might actually feel itchy, restless, irritated, bored and/or a little bit crazy.

So why do it?!? 

Well, it may feel that way at first, but this is brain-training and it DOES get “easier” and more calming.

Besides that, reasons and research abound supporting the benefits of this practice. In order for something to stick, often we have to get to the place of desire (or at least curiosity) for ourselves.

If you are there — or you’re just tired of hearing that it’s good for you — this is the week to test it out.

The in-studio Mindfulness Meditation module starts Thursday at 6 pm — there are a few spots left.

The Virtual Meditation Challenge also starts Thursday and is the perfect blend of accountability of flexibility.

Jump in. Take it off your “someday” list and give it a go.

Come sit with us,
Michelle, Jeanne and Ellen

PS – what’s your favorite word replacement for “meditation?”

this is the perfect time to try it.

Mindfulness means paying attention in a particular way, on purpose, in the present moment non-judgmentally. -Jon Kabat-Zinn

Maybe your doctor has told you to try it. Maybe you used to meditate but fell out of the habit (you’re in good company).

It seems like every week you can find the topic of meditation and its incredible health benefits related to neuroplasticity, mood and physiology in the paper, on 60 Minutes and in medical journals.

Even the Dalai Lama says he uses the increasing body of science and research on meditation to motivate him when he doesn’t want to get up at 3 am for his prayer and sitting practice.

More than that, last year when we held the Meditation Challenge, I talked to students who got off their blood pressure medication, finally ditched insomnia and experienced more patience and peace at high-stress jobs. Those are some serious health perks.

That’s why I get excited when Meditation Month rolls around at IAY. I know there will be excitement, momentum and personal stories about how big benefit can come from just a little effort.
be here now
This year we have TWO ways you can start or support your sitting practice.

First there’s the in-studio Mindfulness Meditation Series — the third module of The Daily Craft. This is a 6-week series on Thursday evenings with Ellen.

The second way you can participate is in the Virtual Meditation Challenge.
Also 6 weeks, the Challenge can be done from anywhere and includes video, audio and written support.

Both start on March 23rd.

Mindfulness Meditation series — 6 weeks in the studio (and includes the Virtual Challenge materials)

Virtual Meditation Challenge — 6 weeks from anywhere

Building a habit is 100 times easier and more fun with friends, resources and accountability. Check it out.

Let us know if you have questions.

View our website | See the full class schedule | The Daily Craft

announcing a new program

the daily craft

daily :: every day, life-long, the long view

craft :: an activity involving skill in making things by hand
…………a thing that carries you, a vessel …………
something you make as well as the act of making

The seedling of It’s All Yoga was planted over 11 years ago, and has since grown into its own beautiful ecosystem.  

Through the years we have offered many trainings and programs – some by request and some from our own yearnings.  

One thing you’ve made clear again and again – this is big work and you want support, accountability and community in which to do it.  

In talking to hundreds of people over these years, over and over I get asked for: support, more education, deepened understanding, accountability, and community.  

You have asked for something like teacher training that doesn’t have to do with teaching.
You have asked for programs that help you take Yoga into your life.
You have asked for offerings that help you better understand the nuances of practice.
You have asked for long-term commitment and accountability.
You have asked for a broader range of topics to help support the twists and turns of life.
The daily craft is a program designed in response to those requests and conversations. It’s a program that allows you to craft your practice to meet the needs of your life. In this way, you craft your life. 

Life is what you make it. ~Eleanor Roosevelt

Yoga is a practice of self-reliance, self-examination and self-development. It’s a rebellious and revolutionary approach that we do both individually and together.  

We do it because we want to grow and learn and evolve as human beings. We want practical support for the things life throws our way.   We do it together because we need each other’s support, encouragement and celebration.

the daily craft is…

  • A year-long program made up of eight modules on topics like Home Practice, Philosophy, Meditation and Nutrition.
  • A program designed to carry you through the challenging times.
  • A weekly check in with yourself outside of the hurried pace of life.
  • A tether to community and like-minded people.
  • A toolkit for staying physically healthy, mentally stable and living in line with your values.
  • A system that builds consistency and accountability into your practice.
  • A practice of long cuts – the opposite of short cuts and quick fixes.

It’s a practice, not a perfect.  

It’s practical in the ways of physiology, body mechanics, general health and overall well-being.  

You can sign up for the yearlong program or take modules by topic.  

Each one comes with bonuses, personalized instruction and is offered by a teacher with specialized training and skill in their topic.  

Check out the daily craft website. Look around at the modules, and ask questions if you have them.

And if anything speaks to you, sign up early as we’ve limited space for maximum attention and participation.  

This program was crafted with great love and we are excited to share it with you.  

Michelle and the IAY family

come as you are

Dearest yogi-friends,

As we move forward with the uncomfortable unknowns that lie ahead, our own personal care and body-mind practice will be more important than ever.

Obviously you love yoga and know the benefit of it. So specifically, how can yoga help now?

It can strengthen and refine the physical body so that we can do the work that needs to be done.

We will sleep better so we are rested and clear.

We feel our roots in the earth, our place here, a steadiness and connection.

We have a place to go for unconditional community and support.

It reminds us of what is important and shows us how to move forward with purpose.

It asks us again and again to be with what is, which is the most powerful place from which to make decisions.

It reveals the interrelated and impermanent nature of everything.

I spell these things out because I need to hear them myself. It would be easy to stay under the covers or turn on Netflix and pretend to escape it all, or spiral in reactive emotion without focus or direction (not that taking a break from the intensity isn’t good).

As Buddhist teacher Zenju Earthlyn Manuel put it: Now is the time we have been practicing for.

So I know I need to keep practicing, sit and let the quiet give way to clarity on the things I can affect, care for my body in basic ways, and stay connected to community.

There are workshops this weekend, our full schedule of daily classes, a donation community class Fridays at 4:30 pm and a kirtan next week.

When you need a safe haven, respite, love and a deposit in your personal faith account, come. Come as you are.

Michelle and your IAY Family

ps  This is a great article on not biting the hook. If you have resources or support systems that you’d like to share, please do.

yoga for your mind

Turning within is called Yoga.

Sunday morning class has spurred some rich discussions lately on ideas like:

  • The act teaches you the meaning of the act.
  • Something that is important can be fun (we don’t generally believe this, or we believe the opposite).
  • The bliss of consciousness is attained through expansion of the center.

Many of you have asked about the OnBeing talks or the books from where much of this inspiration comes.  

Here are a few of my favs:
Adele Diamond – The Science of Attention
Paulo Coelho – The Alchemy of Pilgrimage
Marie Howe – The Poetry of Ordinary Time
And my current Yoga text passion is The Splendor of Recognition by Swāmī Shāntānanda. The Bliss of remembering or recognizing what we already know but so easily forget.

Always love to hear about your inspiration sources.

Sending love,

what’s in store the rest of the year

michelle marlahan at it's all yogaLike many people I know, I’ve been doing some purging — cleaning out closets, cabinets, drawers. Simplifying. Getting things out in the open.

The theme for October is Slowing Down. In that spirit, take a moment to scroll the opportunities coming up this fall.

There’s a lot on the table for you to choose from, and like even the best buffet, it’s not meant for you to take everything. What suits you best this season? What speaks to your heart?

We have to slow down enough to hear those whispers. Urgency is loud; longing is often soft. We look forward to sharing this next season with you.

As always, stay in touch.

With gratitude, Michelle

Yoga Basics with Gina
Thursdays October 6 – November 10, 6pm

Read Gina’s love letter for Basics…and share it with your loved ones who could start something good before the end of the year. Get yourself in the series here.

Gut Feelings with Holly

Saturday October 8, 1 – 4pm THIS Saturday!

Explore the intimate relationship between our thoughts and emotions and digestion. Our tools for inquiry will be breath work, meditation, slow/gentle yoga poses, guided writing exercises and self-massage. Register for this special workshop.

Fitness based functional movement class with Sethyne Gavin and Jeanne MunozThe Chakras from the Ground Up with Mary Paffard

Saturday October 15, 1 – 4pm

The October session will lay the foundation for personal exploration and establishing a powerful root system through muladhara the first chakra, through the dark time of the year – Grounding into Groundlessness. Get all the details and register here.

A Workshop in Physical Alignment with Richard Rosen

Sunday October 16, 1 – 4pm

We are so fortunate to have Richard in the studio. In this three-hour workshop we’ll first investigate several simple exercises that embody basic alignment principles, then apply those principles to the practice of the main standing poses described/illustrated in BKS Iyengar’s Light on Yoga. Not to be missed. Get your spot here.

Wise Woman–SOLD OUT

Saturday October 22, 1 – 5:30pm Email for waitlist.

Ladies Clothing Swapasana

Sunday October 23, 1 – 3pm

Signup not necessary Ladies, please bring your high-quality, no-longer-wanted, clothing, shoes, accessories to SWAP! $5 donation at the door, benefits WEAVE. *Volunteers welcome to help with setup (sneak peeks!), greeting and clean-up* Email us!

Thai MassageComing To: A 4-week Meditation Workshop with Ellen Robinson-Haynes

Wednesdays October 26 – November 16, 7:30-8:30 pm
Mindfulness meditation is a hot topic these days, but how do you create a meaningful and sustainable meditation practice that really works for you? Join veteran meditator Ellen Robinson-Haynes on this four-week exploration of meditation.

200 Hour Teacher Training Information Meeting

We are excited to announce our 200 Hour Teacher Training program beginning January 2017. Join us for an info meeting on Sunday, October 30 at 11:30am. Come ask questions of our TT teachers and past grads. Get the in-person scoop on what TT is and why to do it. Follow your curiosity! RSVP here.
Yoga for Scoliosis with Kim
Sunday, October 30, 1 – 4pm
A 3-hour class for yoga practitioners with scoliosis to support those who want to deepen their awareness and understanding of their bodies and refine the practice to meet their specific and unique needs. Read more and reserve your spot.

Becoming Whole with Catherine

Two Saturdays, November 5 & 12, 1 – 3pm

Becoming Whole is a unique opportunity to come together in an intimate group for a two-session exploration of Self. Based on Carl Jung’s theory of the Inner Shadow, we will be guided through a process that will expand our perception of ourselves and the world around us. Are you ready to explore?

Election Eve Spirit Circle

Monday November 7, 7:30 – 8:30pm FREE

Does this craziness have you longing for positivity? Join us for a round-robin, open mic style vibration-raising on the night before the election. Poetry, music, chanting, meditation, come and share your *peace*, while creating and umbrella of spirit to cover us and transform negativity. Come and co-create this with us!

Feet First with Bella

Sunday November 13, 1 – 4pm

Many foot problems can heal with dynamic intervention: loose, long and strong. Join Bella to learn this pro-active approach: consistent deep release of adhesions in the lower leg; specific fine-tuned stretching; and, eventually, building repetitions of eccentric strength. This is fundamental work that will have a lifetime payoff! Reserve your spot!

Deep & Quiet Yin Series with Alicia

Mondays November 14 – 28, 7:30 – 8:45pm

Yin Yoga is a meditative form of yoga that focuses on connective tissues, rather than muscles, to ease tension and tightness in the body. We can use the poses to investigate and enliven our bodies in ways that counteract modern living. Some experience with Yin is recommended; we will be seeking the Quiet with less instructions. Your spot is waiting here!

Kirtan with Radiant Friend

Thursday November 17, 7 – 8:30pm

Join Radiant Friend for Kirtan, call and response chanting, a practice that unites us with our highest, happiest selves. We will repeat mantras–words, phrases and syllables– to quiet our minds and allow the integration of the meaning of the mantras into our consciousness. No musical experience needed. Sing, listen, dance, recline or meditate to the chants. $10 at the door, no one turned away. Online signup not necessary.

Michelle Marlahan at It's All YogaYoga for Emotional Balance with Michelle

Sunday November 20, 11am – 2pm

We manage so much in a day, from the small transgressions of ordinary interactions to the difficult events and losses that show up in life. The pace and overload of day-to-day living doesn’t offer much time or space for these feelings. This workshop is a safe place to experience emotion in the body, increase awareness of your physical and emotional habits and patterns, and begin to free yourself of those restrictions. Read more about this workshop and sign up here.

Holiday Preview
Home Ec: Aromatherapy for the Holidays Join Jeanne for a FREE one-hour introduction to aromatherapy and leave with a delightful treat! November 27th, 2-4 pm
Contentment: A 3-week Holiday Yoga Series Join Denice for this series on maintaining harmony and contentment (aka your sanity) during the holidays. Thursdays, Dec 1-15, 6 pm
Restorative Yoga to Ease Seasonal Transitions: Fall to Winter Join Alicia for her much-loved seasonal restorative experience. This winter practice will support you in a time of year-end activity. December 10, 2-4 pm
Winter Solstice Special Practice: Restorative Yoga, Massage and Live Chanting Join Catherine and Jeanne for an evening of restorative yoga, massage for hands-on healing, aromatherapy and chanting to delight your senses.  December 21st, 6:30-8:30 pm

  View our website | See the full class schedule

coming to: a meditation series

An invitation to this moment. 

It begins with a breath.  Just this breath. The nostrils flair. The air moves up into your sinuses. Your chest fills, your belly rises. And then there’s a moment — just this moment — before you exhale. Your belly softens, your chest relaxes, your breath leaves as quietly as it arrived. For a moment there’s absolute stillness. For just a second. A nano second. Liminal space. Perhaps you feel your heartbeat or hear your hears ring. But then another breath begins.. Did you have to remember to breathe? No. Your body knows how to do this. It requires nothing of your attention. And it knows how to do it again and again and yet again. That’s right. Even as you read this, your nostrils flair, the air moves up into your sinuses…. Meditation is that simple. It’s not about achieving the perfect posture, establishing absolute stillness or not thinking.  It’s not about effort and struggle. It’s only about being present. That’s it. For this breath, then for the next and the one after that. Right in the middle of this crazy, wild ride that is life in the 21st century. It’s about inviting yourself to just stop, for however long you can muster.  Maybe 5 minutes, maybe 15, maybe 30.  Once a day, or maybe twice. It’s about giving yourself the precious attention you give to others. About treating yourself as kindly as you treat your best friend or your lover. It’s about affirming that you are worth spending time with. And whatever comes up just comes up.  You take a moment to stop, look and listen. To stop all the busy-ness.  To look at your mind. To listen to its chatter. And then to let it all go. And breathe in. Your nostrils fill, your sinuses fill…. But why bother?  Aside from all the research that shows meditation stimulates the immune system, confers cognitive clarity, and improves memory, we meditate because it opens our hearts—not just to ourselves but to others. It is the foundation of compassion and loving-kindness. And though our minds want to tell us we don’t have time, we lack self-discipline, we have too much discomfort to sit long enough, none of these is really true. We can make time, just like we make time to brush our teeth or unload the dishwasher.  We can set aside a regular time to meditate, just like we set aside time to sleep. And if we truly can’t find a comfortable chair or cushion, we can walk our meditation. We can give ourselves this gift. Would you like to know more?  Join me for a four-week exploration of meditation I’m calling “Coming To.”  Give yourself this gift. Ellen Ellen Robinson-Haynes Ellen Robinson-Haynes, MA, MTS, has been practicing meditation and yoga for decades.  She is a trained spiritual director, pastoral care provider and retired hospice chaplain. She joined the It’s All Yoga community 20 months ago. Read more or sign up for the series here.

the impatience of august: 5 ways to come back

Do you ever feel a little impatient this time of year?
Whether you are simply weary of the heat, counting the days until school starts, planning that last-minute road trip to squeeze out the last bits of summer, August can be a time of hammock-induced anxiety. Squirrel wisdom Most of us suffer from that pesky Western desire to get somewhere. Maybe that’s why the theme for August at It’s All Yoga is Patience. Full disclosure: if you asked my family about my relationship to patience, they would probably roll their eyes and chuckle. But it is a practice, I say, a practice! In that spirit, I give you… Five ways to practice patience in August!
  1. Stay – Wherever you are, stay there.
Here’s an example: If you are in that long, slow line at the grocery store, don’t scamper on over to the shorter one just to save two minutes. And that slow lane in traffic? Cool your jets…literally. See what it might feel like to stay.
  1. Create Something – Draw, write, build a deck, make some jewelry, prepare a meal from scratch, plant a garden.
When we are creating, things like mistakes and wrong turns are just part of the process. Patience comes in handy here. Creativity also gives us space to tinker, to ponder, to slow the heck down…no matter what the outcome.
  1. Chew Your Food – Okay, I’ll admit it. This is my number one patience practice.
I don’t know what it is. My jaw is a sprinter, not an endurance runner. But I’m learning. We could practice this one together. We could call it the “30 Chews Per Bite Club.” Who knows, we might even taste our food, really taste it. If nothing else, our intestines will thank us for all the mindful chewing.
  1. Listen – Most people just want to be heard.
True listening takes loads of patience. To practice the great art of listening, consider asking a friend to lunch (maybe someone who is going through a rough patch), and practice your nodding skills.
  1. Meditate – You didn’t think I was going to forget that one, did you?
Meditate while sitting, walking, or doing the dishes. Notice your breath. What does your body feel like? What are your habitual thought patterns? What emotions or judgments arise? Pay attention. Just a few minutes a day can create miracles. Which brings me to the real gift of practicing patience: Presence. When I slow down long enough to be present to my own life, it’s kind of amazing. I realize that I manufactured about ten of the things on my “to do” list just so I have something to look forward to. What’s all this about the next big thing anyway? The big thing is right here, right now. With love, Holly

April at It’s All Yoga

Oooooh my goodness, friends. I am just back from an Ayurvedic Aromatherapy training and I’m kind of blown away. I didn’t know what we could possibly talk about for 10 days, yet we barely scratched the surface. I feel like “aromatherapy” is a bit of a misnomer. This stuff is medicine. In addition to hitting the limbic system — the most ancient and primitive part of the brain, and said to be the seat of emotion — oils are absorbed right into the bloodstream when used topically and can have incredible physiological effect. This isn’t some hippy, wishful-thinking gimmick. "Vintage" essential oils from the Dhyana CenterHere’s an example. The teacher put a drop of Blue Yarrow on every student’s hand. Blue Yarrow is an azulene used for its qualities as a blood cleanser, anti-inflammatory and cell regenerator — it also lowers the blood pressure and is very cooling and drying. As a cool, dry person with low blood pressure, I probably shouldn’t have tried it, but I did! Within about 5 minutes, I was having cold chills down my neck and back and became nauseated. I was fine — actually it was a great lesson that these are more than smell-good perfumes. Get this — most pharmaceutical drugs are created by mimicking the chemical compounds of these oils. However, unlike essential oils, drugs can have many side effects as a synthetic product. The good news is western medicine has accepted and uses essential oils for treatment of diabetes, HIV and other conditions. Powerful stuff, often overused and not to be played with carelessly. Utilized wisely, it ishealing medicine. I’m super excited to keep studying and start experimenting on friends, figuring out which oils in what dosages, considering all the factors of the person. What’s going on for you this spring? Anything new? Anything you’ve been tending that’s now starting to break ground?  There is so much at the studio this month — do take a minute to look through the list below. Menopause? Chakras? Clothes Swap? All that and more. In health, Michelle BTW, there will be delicious essential oil self-care prezzies at the Women’s Retreat day this weekend. I’m SO excited to share with you. Aaaaand, Jeanne will offer ideas on how to use essential oils in meditation, so jump into the full Meditation Challenge.

Begninning Yoga at It's All YogaApril Meditation Challenge!

Get video, audio and written instruction and support. This is a great opportunity to try something at your own pace, in the support of a group. Starts April 1st, but you can sign up until April 15th! Get in!

Qoya with Kaci FlorezEmotional Restoration: A One-Day Women’s Retreat

April 10, 10-4 pm with Michelle A day of healthy movement, restorative postures, breath, discussion, meditation, an organic lunch and the support of a circle of women. All in the sanctuary of It’s All Yoga. $149; Space is limited to 16 women, all levels welcome Sign up online or at the desk 

Sethyne Gavin and Kaci Florez Grow Loose, Long & Strong–a 3-week Series

Wednesdays, April 13, 20, 27, 7:30-8:45 pm with Bella A 3-week embodied experience with self-knowledge coming through guided felt sense. 1) Loosen: expert instruction in rollers & balls for exploration and release 2) Strengthen: applied subtle core power with investigation of asymmetry 3) Lengthen: intuitive stretching, postural stability & alignment
$35/series, drop-ins welcome **This series is included for Members* Sign up here

Subtle Body with Carrie MeyerUnderstanding the Chakras in Depth with Carrie

3 week Thursday series: April 14th, 21st, and 28th, 6-8:15pm, The chakra series will be mostly lecture, discussion, and guided reflection, with meditation, breath work, and possibly a few postures that can be electively practiced for an experiential aspect in understanding the psycho-energetics of each chakra. $90, no drop-ins, pre-registration recommended.

Restorative Yoga with Alicia PatriceLadies Clothing SwapAsana

Sunday April 17, 2 – 3:30pm, no pre-registration needed. Ladies, please bring your high-quality, no-longer-wanted, clothing, shoes, accessories to SWAP! $5 donation at the door, benefits WEAVE. *Volunteer to help with setup (sneak peeks!), greeting and clean-up. Contact us.*

flower and buddhaYoga for Scoliosis Support & Community Practice

April 24, 1-4 pm with Kim Wagaman For yoga practitioners with scoliosis, designed to support those who want to deepen their awareness and understanding of their bodies and refine the practice to meet their specific and unique needs. Sign up here.

Two Workshops with Leslie Howard Mindful Menopause:  Yoga for Hot Women of a Certain Age

Saturday, April 30, 1 – 4pm $65 (or combine with Cranky Hips – both for $95)  We will discuss the anatomy and physiology of this transitional time for women. Followed by a few different yoga practices that can be used for the most common symptoms of menopause. This workshop is open to all women in all stages of their life; whether you are in or post menopause, teaching to or in the company of women in menopause or anticipating going through it yourself (peri-menopause)! Cranky Hips Saturday, April 30, 4:30 – 6:30pm $45 (combine with Mindful Menopause – both for $95) This alignment-based class is a slow, methodical and safe approach to healthier hips! Use yoga poses and yoga props to create and increase space, flexibility and strength in and around the hip sockets. You will find familiar yoga poses (maybe done in an unfamiliar way) using props and done with a focus on the relationship between the legs and pelvis. Sign up online or at the desk.