Workshops

WORKSHOPS – offered at various times throughout the year, check schedule regularly.

When we pause and take time to nurture our body, mind, spirit connection we can live fully into the changes that are taking place within and around us all the time. The key elements of Mary’s workshops are the practices of centering, moving meditation, mindful yoga posture flows, and deep relaxation all designed to create a warm and embracing tone for deepening, renewal and rejuvenation. Mary believes that when we do our life’s work in the context of a yoga practice, we give ourselves the gift of opening to all of life in every moment.

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Alignment Based Workshops

Foundations/Fundamentals of the Flow

In this workshop you will experience and practice the fundamental principles of the vigorous power flow Mary teaches and leave with a strong foundation to prepare you to participate safely in her all levels classes. The workshop format will allow you to practice, ask questions, experience the various modifications for poses and get a really good workout!

The vigorous power flow offers a combination of deep breathing and a specifically sequenced sets of flowing yoga postures designed to build strength, increase endurance, release tension and create more flexibility in the entire body. With the proper introduction and foundation this is a practice that can be a compliment to an already active lifestyle and generate a deeper awareness of your own body. What to bring: a keen sense of curiosity and a beginners mind!

Yoga from the Ground Up: Stability and Freedom

This workshop is all about strength, stability, and feeling grounded in your practice. Building a strong foundation on the yoga mat contributes to maintaining strength and stability off the mat. In this workshop you will be led in a series of poses that will help you feel grounded and more well balanced on many levels. The physical body responds and aligns according to the strength and stability in the feet and legs, the secret of yoga is that you can also learn to use yoga poses in a way that enhances grounding both energetically and emotionally.

Moving From Core

Psoas, Sacrum and the Second Chakra? – The stronger the core the more fluid the flow – both on and off the mat. Many postural misalignments originate at the area of the hips and sacrum and cause instability throughout the body. Radiating stress and strain can be felt in the feet, knees, hips, shoulders and neck area. In this workshop you will learn how to wake up the lower body, move it mindfully to prevent and avoid injury, and strengthen the musculature that helps to maintain proper alignment. Many yoga students find that this work is a great complement to their regular yoga practice and those new to yoga altogether leave having had a full yoga experience!

“Moving From Core”

Psoas, Sacrum and the Second Chakra? – The stronger the core the more fluid the flow – both on and off the mat. Many postural misalignments originate at the area of the hips and sacrum and cause instability throughout the body. Radiating stress and strain can be felt in the feet, knees, hips, shoulders and neck area. In this workshop you will learn how to wake up the lower body, move it mindfully to prevent and avoid injury, and strengthen the musculature that helps to maintain proper alignment. Many yoga students find that this work is a great complement to their regular yoga practice and those new to yoga altogether leave having had a full yoga experience!

Shoulders and Arms: Strength and Flexibility

The key to preventing injury, working with misalignment and getting the most out of your yoga practice or workout is learning how to use the arms and shoulders as a team. Functionally our lives take us into positions that compromise this relationship: slumping over a laptop, steering wheel, staring at a computer screen or habitually focusing on something so intently our shoulders become slightly rounded. In this workshop you will develop a deeper awareness of where you hold tension in your shoulders and what you can do to help strengthen the muscles that support healthy postural alignment and stability of the shoulder girdle.

Moving From Core

Psoas, Sacrum and the Second Chakra? – The stronger the core the more fluid the flow – both on and off the mat. Many postural misalignments originate at the area of the hips and sacrum and cause instability throughout the body. Radiating stress and strain can be felt in the feet, knees, hips, shoulders and neck area. In this workshop you will learn how to wake up the lower body, move it mindfully to prevent and avoid injury, and strengthen the musculature that helps to maintain proper alignment. Many yoga students find that this work is a great complement to their regular yoga practice and those new to yoga altogether leave having had a full yoga experience!

 

Yoga and Meditation

Gentle Restorative Flow and Yoga Nidra

Relax and warm your body with restorative flow yoga, then ease into the guided meditation of Yoga Nidra (“yoga sleep”) in this two-practice workshop. Restorative flow yoga connects body and breath through continuous movement, warming the muscles and facilitating full body awareness.

Yoga Nidra helps bring complete relaxation to the nervous system and promotes healing throughout your entire body. This form of guided meditation has been shown to reduce the impact of stress, anxiety, and trauma on the body and bring a renewed sense of calm.

Yin Yoga and Meditation

In this workshop the Yin practice of long held floor poses will be infused with gentle yoga flow all leading up to meditation instruction and seated meditation practice.Yin yoga enhances the natural range of motion in the joints and deeply releases stress in the layers of connective tissue creating more ease in both your yoga practice and seated meditation practice. Yin yoga primarily targets joints and enhances the flow of energy throughout the body. Finding stillness and conditioning yourself to stay with sensations as they arise in poses is a natural way to begin to prepare yourself for the practice of meditation.Excellent for practitioners of all levels, especially great for beginners!

Deep Flow Deep Listening 

In this workshop you will be led in a deep flow yoga, vigorous and intense in a way that fully engages you on many levels. You’ll sweat and breathe and move into and out of poses in a way that will help you to learn how to really listen and go deeper into your practice and at the same time truly enjoy the flow.

This strength building yoga practice is designed to bring your full awareness to sensations found at the levels of the physical body, the energy body and the emotional body and will include various breathing techniques that create the bridge to these many levels of being. After a really intense yoga practice your body and mind are in a state of heightened awareness and ideally suited for the practice and art of deep listening.

Stress: Why and How Yoga Works

This is a very practical and educational workshop designed to give you tools you can use starting right now to help you manage your response to stress and reduce the impact stress is having on your body, mind and spirit.

In this workshop we will explore:

Your own stress response? – What creates stress for you may not create stress for someone else.Effects of stress – physical pain, emotional issues, relationships with others and yourself.State of the art research highlighting findings from the field of neuroscience that highlight the mind body connection  to chronic stress.

You will leave this workshop having experienced the following practices and with information to help you incorporate them in your daily life:

•    meditation
•    relaxation techniques
•    breathing practices
•    yoga postures, and
•    creating space for practice

 

Therapeutic Yoga

Unwinding the Spine: Yoga for Back Pain

Eight in Ten people experience back pain at some point in their lives. There are dozens of possible causes including mis-alignment in the joints, sciatic nerve pain, muscle imbalance, previous injury, and the stresses and strains of daily life. Yoga is increasingly being used as a means to work with back pain therapeutically to help increase flexibility, lengthen muscles and develop strength to support healthy postural alignment. In this workshop you will be introduced to specific yoga tools that you can use on a daily basis to help identify the source of your pain. You will also walk away with techniques to help you stretch muscles that are tight and strengthen muscles that help to relieve strain on the back. Gentle relaxation techniques and strength building standing postures will be included in this comprehensive approach to working with lower back pain.

Head, Neck and Shoulders: Releasing Tension, Building Strength

Everything in the body is connected so when there is tightness in the upper body it is frequently associated with head and neck pain sometimes resulting in teeth clinching, headaches, and sleepless nights. Slumping over the laptop or steering wheel, staring at a computer screen, or habitually focusing on something so intently makes the shoulders rounded contributes to unhealthy alignment or ‘the posture of the 21st Century’. You may not even be aware that your posture is affecting your breath, you are clinching your teeth and that your lower back is becoming weaker. In this practice you will learn how to identify those places where you hold tension in the upper body so that you can self-correct. You will also learn how to effectively stretch and open the front body and build strength and flexibility in your back body. You will leave this workshop with a deeper awareness of where you hold tension in your head, neck and shoulders and what you can do to help strengthen the muscles that support healthy postural alignment.

Integrative Yoga Therapy Model- De-mystified: Working towards Wellness

This practice will include mudra, pranayama and asana all designed to bring heightened awareness to the qualities of each of the Seven Chakras.

  • 1st – Root/Muladhara – Base of Support
  • 2nd- Sacral/Swadisthana- Center of Being
  • 3rd – Solar Plexus/Manipra – Self in the World
  • 4th – Heart Chakra/Anahata – Love and Compassion
  • 5th – Throat/Vishuddha – Purification
  • 6th – Third Eye/Ajna – Center of Command
  • 7th – Crown of the Head/Sahasrara- Unity

Deepening Practice/Therapeutic Yoga Series

1st in Series: Yoga from the Ground Up: Stability and Freedom – This workshop is all about strength, stability, and feeling grounded in your practice. Building a strong foundationon the yoga mat contributes to maintaining strength and stability off the mat. In this workshop you will be led in a series of poses that will help you feel grounded and more well balanced on many levels. The physical body responds and aligns according to the strength and stability in the feet and legs, the secret of yoga is that you can also learn to use yoga poses in a way that enhances grounding both energetically and emotionally.2nd in Series: Psoas, Sacrum and the Second Chakra – The stronger the core the more fluid the flow– both on and off the mat. Many postural misalignments originate at the area of the hips and sacrum and cause instability throughout the body. Radiating stress and strain can be felt in the feet, knees, hips, shoulders and neck area. In this workshop you will learn how to wake up the lower body, move it mindfully to prevent and avoid injury, and strengthen the musculature that helps to maintain proper alignment. Many yoga students find that this work is a great complement to their regular yoga practice and those new to yoga altogether leave having had a full yoga experience!3rd in Series Detox Flow: Igniting the Fires of TransformationTwist and Sweatin this heated Vinyasa flow workshop that will ignite the fires of digestion in the physical body to release toxins and the energy body to release negative energy. The strength and power in a heated practice become even more evident with an understanding that the vigorous flow cleanses and rinses not just our physical body, the practice becomes even more powerful when we learn that it helps to digest and release negative thoughts, feelings and emotions. Intense breath work, deep yoga flow and meditation – what a way to spend the afternoon!4th in Series: Shoulders: Opening the Front Body Strengthening the Back Body Sitting and slumping – the posture of life, or not! Sitting tightens the hips, slumping over the laptop, steering wheel staring at a computer screen or habitually focusing on something so intently makes the shoulders rounded. You may not even be aware that your posture is affecting your breath and your lower back is becoming weaker. In this practice you will learn how to effectively stretch and open the front body and build strength and flexibility in your back body. You will leave this workshop with a deeper awareness of where you hold tension in your shoulders and hips and what you can do to help strengthen the muscles that support healthy postural alignment.

Transformational Yoga

A Chance to Breathe Deeply-Inhale…Pause…Exhale…Pause…Repeat

A day-long retreat for people who want to take a break and pause in the midst of changing seasons. The workshop includes periods of deep relaxation, moments of reflection and opportunities for renewal as each new season approaches. There is a stillness in the changing of the seasons that mirrors the transitions in our lives so it is fitting that we choose these times of the year to take stock of where we have been and create a vision for where we are going.

Understanding Yoga Postures as Key to Opening to Possibilities 

Specific poses will also help you open to new possibilities for yourself and the days, months or years ahead. You’ll emerge with a deepened commitment to your yoga practice and become more aware of how you can use your yoga practice as a way to be clear about and pursue your life’s purpose in the context of your current and desired future scenario.