Princeton Center for Yoga & Health: Classes: PCYH July 2009

You've got Options!

You can sign up for a full session, purchase a sampler package or an unlimited class pass, or drop in for a single class. The drop-in charge for most classes is $17 per class. Hot Yoga is $18. Pricing for Yoga for Kids, Parent/Toddler, Teen Yoga is $15. Pre-Natal, Mom/Baby, Post Natal Yoga is $25. For Seniors, drop-in charge for most classes is $14; For students, $10. Be sure to check out our best deal yet, new unlimited class membership! For more details, contact us, or see the Register page.

Yoga & You: Which Style of Yoga Suits You?

PCYH offers many yoga styles, most of which are traditions of Hatha Yoga. They all increase flexibility, enhance strength, boost stamina, and increase awareness of our bodies and ourselves as we release muscle tension, create a sense of calm and peace, and feel rejuvenated.

Here at PCYH, Yoga is not simply a form of exercise; it is a life practice. By establishing a regular practice, we can realize a deepening connection with our spirit. Each class deepens our connection to our true selves.

We recommend that you sample a variety of approaches and teachers. Mix a softer, more inner directed style (Kripalu, Yoga for Stress Reduction, Yoga for Rejuvenation) with one that's moderate or vigorous (Power, Vinyasa Flow, Hot Yoga). Or, try a specialty class like Yoga for Health. Not sure about which class to take? You've got options! Simply pick the class that fits your schedule, use the sampler package or pass option, or call us for a personalized recommendation.

Agama Yoga Practice
Asana and meditative practice in the Agama Yoga tradition. Students engage physical postures in a deep, sustained manner, with a focus on the energetic activation of nadis and chakras specific to each technique. Suitably challenging for beginner and advanced students alike. Drop-ins are welcome, however this class is intended mainly as a practice session to apply the teachings from the weekly weekend seminars, "Deep Asana Series" and "Studies In Esoteric Yoga".

Beginner/Basic Yoga
We are all beginners! Join us to polish up or learn for the first time.

Yoga is fun and it takes some practice to understand it is so. This class is suitable for both beginners and for those with some experience and will include basic pranayama, foundational poses, sun salutations, and deep relaxation.

Since yoga is an extremely potent agent of transformation, and not simply a form of exercise, the emphasis in this class will be on asanas combined with proper breathing, inner awareness and alignment, which will bring about deep changes in one’s energy level and release deep psychic blockages. You will be guided to use a non-aggressive approach and moderate pace and avoid injury. This is your chance to glean and discover the fruits of yoga: vigor and vitality, balance, peace, a sense of well-being, and joy.

Gentle Yoga
Enjoy a combination of balance and harmony through slow and relaxed movements. Emphasis on self- awareness, breathe and gentleness to the body. Open to all levels.

Hatha Yoga: Mixed Levels
A classical Hatha Yoga class where individuals learn asanas (yoga poses) and pranayama (breath work) in combination to build overall strength, increase flexibility and aid in overall relaxation. As the class is structured around Iyengar method of Hatha yoga one can expect a flowing series of postures with emphasis on alignment, coordinated with the breath, to build strength and increase flexibility, self-awareness and ending in deep relaxation to integrate the practice. Students are gently guided through a dynamic series of poses, with hands-on assists when necessary to ensure optimal alignment. Increases flexibility, physical strength, and inner balance, in a joyful atmosphere.

Hatha Yoga: Spanda
A classical Hatha Yoga class where individuals learn asanas (yoga poses) and pranayama (breath work) in combination to build overall strength, increase flexibility and aid in overall relaxation. There is an emphasis in holding poses to promote going inward while allowing for a deep and sustained stretch. A mixed level class suitable for the beginner or for someone with prior yoga experience. All participants are encouraged to adapt the asanas to meet their individual needs.

Hot Yoga
Twenty-six sequenced postures practiced in a heated room. Work deep into your muscles, tendons and ligaments - change your body from the inside out. Increases flexibility, improves circulation and reduces stress. The class is designed for all levels. Bring water, a towel, and a mat. Plan to sweat! Detoxifying, healing and energizing.
Not recommended as a student's first yoga experience and/or those with a serious injury, illness, epilepsy, high blood pressure, heart condition, or pregnancy.

Kripalu Yoga
Kripalu uses physical postures and breathing techniques to increase strength, flexibility, and relaxation, with emphasis on taking yogic principles "off the yoga mat" into your everyday life. Each movement encourages self-awareness and acceptance. Kripalu Yoga for Beginners: A perfect introductory practice for students with little to no yoga experience or for those looking for a gentler practice. The practice includes emphasis on breathing, postures, relaxation techniques, and meditation to strengthen you r physical body, harmonize your energies, and calm your emotions. Emphasis on self-awareness, breathe and gentleness to the body. Open to all Levels. Beginner/Mixed level focuses on alignment in the asanas, breathing techniques and basic yogic principles that can be applied to your modern day lifestyle. Kripalu Mixed Level Vigorous Vinyasa Flow: We offer a new vigorous vinyasa flow in the heart centered Kripalu tradition. Deeper, longer holdings in poses.

Mom/Baby Yoga
This class is designed for post natal mothers and their babies up to twelve months old. The focus will be on stretching, toning the muscles of the abdomen and pelvic floor, and relaxation to help ward off potential postpartum blues, all while bonding with their infants. Babies will be engaged during the class with exercises of their own. Moms, be sure to have your health care provider's consent prior to enrolling. Class will be scheduled with sufficient enrollment only. Please call to indicate interest and availability to commit to a series of classes.

Parent/Toddler Yoga: Ages 2-4 and any age parent!
Help nurture your child's development through imaginative play, song and yoga. The class is designed to help your child relax, support good health, well being, and learning while having fun with yoga poses and games. Please call to indicate interest and availability to commit to a series of classes.

Power Yoga:
A rigorous full-body workout that promotes mental stability and concentration and contains aspects of Astanga, Vinyasa, Iyengar and Bikram yoga styles. Power Yoga links a flowing sequence of poses (asanas) together in a dynamic and challenging practice. It bolsters strength, stamina and flexibility, improves focus, releases tension and anxiety, maintains proper posture, tones the body, removes toxins and improves performance in sports. Develop and cultivate awareness to achieve unity through the body, mind and spirit using traditional yoga practices to tap into the inner core of one's power. Power Vinyasa Flow Yoga (Level 2-3): Be prepared to sweat and push your limits (with modifications), in this class which incorporates a vigorous approach to asanas and pranayama. Experience your own: inner strength, focus, flexibility, with determination, challenge, and balance. Baptiste Power Vinyasa Yoga: Start your day with power, surrender your heart to the heavens, and stay balanced and energized in this All Levels power yoga class. Baptiste Power Vinyasa Yoga blends tradition and philosophies, linking your breath with dynamic flowing movement, while encouraging you to explore your edge, discover your true self, and allow your authentic personality to shine. Whether you feel strong or not, you will love the dynamic combination of strength, sweat and spirituality. You will leave this class stronger, more flexible and energized. Baptiste Power Vinyasa heals and detoxifies the body and mind.

These classes are suited to students with a strong, regular yoga practice and NOT recommended as an entry level class.

Post-natal Yoga or Mom/Baby Yoga
This class is designed for post natal mothers and their babies up to twelve months old. The focus will be on stretching, toning the muscles of the abdomen and pelvic floor, and relaxation to help ward off potential postpartum blues, all while bonding with their infants. Babies will be engaged during the class with exercises of their own. Moms, be sure to have your health care provider's consent prior to enrolling. Class will be scheduled with sufficient enrollment only. Please call to indicate interest and availability to commit to a series of classes.

Pre-natal Yoga
Learn breathing techniques for relaxation, energy conservation, and mental focus while you strengthen muscles that need special attention throughout pregnancy, childbirth, and recovery. Class will be scheduled with sufficient enrollment only. Please call to indicate interest and availability to commit to a series of classes. Class will be scheduled with sufficient enrollment only. Please call to indicate interest and availability to commit to a series of classes

Rise and Shine Yoga
Yoga has traditionally been practiced at dawn. Experience the benefits of waking up to yoga as we stretch and tone the body, mind and spirit on Sunday morning. This is a multi-level class and all are welcome, although familiarity with sun salutations is recommended. Get inspired as we learn a variety of vinyasas that focus on different themes from week to week. Each class includes a brief meditation period, pranayama or breathing instruction, floor work, sun or moon salutations, balance poses, and deep relaxation. Please inform the instructor of any acute injuries or physical limitations.

Sun Salutations: Introduction to Ashtanga Vinyasa
The class prepares the practitioner for practicing an Ashtanga sequence. The class starts with prayer and warm up exercises, then follows with 13 Suria Namaskar (Sun Salutations A and B) and Chatvari Pancha practice (jumping forward and back techniques). It ends with finishing asanas and prayer. This class provides an excellent training for any yoga practitioner interested in learning the core principles of Vinyasa and emphasizes correct breathing and execution of the flow part of it. This class will be offered for a limited time as a prep course and will be switched to a traditional Ashtanga Vinyasa class in the future.

Tension Free Lunch Time
A lunch-time class designed to open tension prone areas of the body, relax the mind and leave you in the great mood for the rest of the day!

The Complete Yoga (Sampoorna Yoga)
The Sanskrit word Sampoorna means completeness. This class will help you connect to your innate wellspring of bliss initially through asanas (postures), explore the more subtle aspects of yoga such as pranayama (breathing techniques), kriyas (purifying techniques) which open pathways of the body, mudras, bandhas, relaxation, mantra chanting and meditation, and understand the broader spectrum of the various yogas: hatha yoga, karma yoga, bhakti yoga, Jnana yoga, and Kundalini yoga. Class discussion may include references from the spiritual texts such as the Bhagavad Gita and the Upanishads. A commitment to regular attendance in this class followed by regular home practice is recommended for results to be realized.

Vinyasa Flow
Challenge yourself using a flowing series of postures coordinated with the breath partnered with contemporary teachings and commentary, breath awareness, meditation, hands-on alignment, and relaxation. Vinyasa Yoga, flow or moving yoga, focuses on moving through the poses slowly and gracefully, linking one pose to another, synchronizing the flow of movement with the flow of breath. Poses will include a variety of vinyasa sequencing emphasizing many variations of the Salutation to the Sun with the qualities of strength, balance, and flexibility weaved throughout. While flowing from one pose to the next, movement alignment principles will be highlighted to ensure a safe, effective practice for toning throughout the entire body. We offer Vinyasa Flow classes as taught from several local schools of yoga: Kripalu, Soma, Spanda, and Saraswati, each honoring the time tested ancient lineage traditions with a unique focus. Flow Yoga: Designed to introduce new students to Vinyasa Flow - flowing through the poses in coordination with the breath - and includes detailed instruction the foundational elements of pranayama (breathing) sun salutations, standing and seated poses, inversions, final closing sequences and meditation. This class is appropriate for students who are moderately physically fit. Vinyasa Level I: A challenging and dynamic class linking postures together with the breath. There is a strong emphasis on alignment and safety. The class is inspired by the practice of Ashtanga and Vinyasa Flow as taught by Shiva Rea. Beginners welcome. Vinaysa Level II: More challenging than Level I. Begin to explore more complex and challenging postures. There is still a strong emphasis on alignment and safety. Class is inspired by the practice of Ashtanga and Vinyasa Flow as taught by Shiva Rea. Beginner welcome, but Level I recommended first.

Vinyasa Krama
Vinyasa drama means intelligently placed, orderly steps and is an ancient practice of physical and spiritual development. This class emphasizes an intelligent progression of movements synchronized with the breath in the tradition of master teachers and enables both beginning and continuing students to explore higher levels of energy, vitality, strength, flexibility, balance, alignment. The intention is for each pose to be done as a meditation. The session will end with a deep relaxation technique called "Yoga Nidra" expounded by Swami Sathyananda Saraswathi. Suitable for all levels as level of challenge is individualized to needs of each student. An optional half hour session is added to the class with a focus on the practice of pranayama (breathing techniques), and will include purifying practices and end with a brief meditation.

Vinyasa Slow and Deep
The class is conducted in a warmer room, includes elements of vinyasa and follows through a series of asanas aimed at gently moving the practitioner towards more flexibility and increased strength by focusing on slowing down the breath and holding the postures.

Yoga for Core Strength and Flexibility:
Soma Transition from the weekend into the start of the week with some deep breath work accompanied with mixed level asanas. Beginner and intermediate students welcome, as poses will be modified to meet the levels of each individual student. The purpose of this class is to deepen your level of practice with emphasis on being in the present/in the moment. This is not a vigorous, fast moving class; rather it will be a peaceful but intense journey into gradually opening up the joints, along with the mind.

Yoga for Health
Bring joy of yoga into your life, on and off the mat! Come, learn and experience GENTLE yet INTENSE postures with breath and movements. Bring balance to your body and mind by holding the postures with flowing breath. Improve flexibility, release your stress and relax into restorative postures. All levels are welcome. Class will adapt to the student needs. Objective is to promote the innate healing resources of the body, helping to restore the proper functioning of the various bodily systems.

Yoga for Kids
Yoga helps build a child's self awareness and self esteem, as well as improving concentration, while increasing body strength and creativity. Yoga offers a way of being mindful, yet actively playful! Suitable for children ages 5-11. Please call to indicate interest and availability to commit to a series of classes.

Yoga for Rejuvenation
Learn and practice specific techniques for rejuvenation! Yoga and Ayurveda (Yoga's sister science of health and medicine) offer a treasure chest of practices designed specifically to:
- Reverse the effects of gravity on the face and body
- Counteract the effects of aging in the joints, skin and tissues
- Revitalize the body through improved digestion and circulation
- Restore a more youthful physique and energy level.

Yoga for Stress Reduction
Using gentle Yoga asanas, pranayama (breathing) techniques, and meditation, this class will focus on relieving and reducing stress and creating a more peaceful state of mind.

Yoga for Teens
This class is specially designed for teenagers. In a small group you will enjoy the fun of learning the yoga poses and moving your body. Ideal to balance the busy schedule of a teenager.

Also among our new offerings: Yoga for Stress Reduction, Kripalu Yoga for Beginners and Yoga for Health offer a gentle, yet more active experience to strengthen, stretch and tone and improve balance and circulation. Insight Meditation, Restorative Yoga and Mindfulness Based Stress Reduction workshops are additional restorative practices to support us as our bodies mature.