Yoga Classes & Workshops
Practices that can enhance one's daily health, wellness, and sense of self.
life-affirming, practical, and applicable right here, right now
I teach yoga to support letting go and accepting yourself wherever you are in life. I also believe that "it's not about the pose," and prefer to help you adapt the pose to fit your body/mind rather than trying to force you to fit some ideal of the pose.
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I teach studio and specialty classes, workshops, teacher trainings, retreats, and private yoga therapy sessions.
Weekly Hybrid Classes:
All Classes Hybrid: In Studio or Simultaneous Live Streaming Zoom
Weekly Online Classes:
Virtual (Zoom) Only
Free Y4A Amputee/Adaptive Yoga co-taught with Heather Thamer and Lucy Lomax: Thursdays 1:00-1:45.
Learn more about Heather here.
2024-2025 Workshops
$25-$28 to Attend
with Lucy Lomax
Workshop Basics
Held at the Yoga Center of Columbia, MD, MD
Each workshop will cover alignment and movement principles for areas covered, then focus on experiencing those principles in action through poses, adaptations and exercises. Will also include a handout of poses and actions covered. If a workshop you're interested in has passed, please contact me for future dates.
June 29, 2024
Yoga for People with Cancer
Get help with the pain and discomfort associated with cancer and medical treatments.
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Complimentary and alternative practices are increasingly being shown to help with the pain and discomfort from cancer itself, as well as from the medical treatments for cancer. Research has shown that gentle, therapeutic yoga poses as well as calming breathing and meditation practices, can help relieve the stress, anxiety, and sickness associated with both the disease and treatments. In this workshop, we will do a series of gentle yoga poses, relaxing breath practices, and conclude with an iRest® yoga nidra guided meditation for healing.
Oct. 5, 2024
Anatomy in Action, 1
Applied Yoga Anatomy for Teachers: Lower Limbs & Pelvis
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Working with aligning from the soles of the feet through the lower legs, knees, and upper legs into the hip joints (pelvis).
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Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
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​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Oct. 12, 2024
Anatomy in Action, 2
Applied Yoga Anatomy for Teachers: Pelvis, Lower Back & Core​
Working with aligning from the pelvic floor, sacrum, lower back, deeper abs, and spinal muscles.
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Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Oct.19, 2024
Anatomy in Action, 3
Applied Yoga Anatomy for Teachers: Core, Upper Back, Upper Limbs
Working with aligning from deeper abs, ribcage/thoracic spine, arms, and hands.
Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Nov. 30, 2024
Anatomy in Action, 4
Applied Yoga Anatomy for Teachers: Shoulders, Neck & Head
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Working with aligning from the shoulder blades, collarbones, upper chest, neck and head.
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Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
​​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Dec. 14, 2024
Yoga for Pain Management
Yoga can help mitigate pain in such conditions as lower back pain, arthritis, fibromyalgia, headaches, neck pain, and other chronic pain.
Scientific research has demonstrated that yoga and meditation can help mitigate pain for such conditions as lower back pain, arthritis, fibromyalgia, headaches, neck pain, and other chronic pain. We'll spend the first part of the workshop exploring how pain works in the brain/body. Then we'll do practices that can help reduce inflammation, increase flexibility, and support the release of chronic tension that often accompanies pain.
Jan. 11, 2025
Yoga for Arthritis
Seasonal changes can be hard on the body, especially if one has joint issues.​​​
Arthritis is an inflammatory condition that affects the joints. It is the most chronic health issue affecting all ages, and the second leading cause of disability. It can cause tightness, soreness, stiffness, and movement limitations, especially at this time of the year. In this workshop, we’ll focus on moving mindfully and slowly through ranges of motion, aligning joints to reduce pain in pressure points, and opening up connective tissue to facilitate more ease of movement.
Jan. 18, 2025
Yoga for Osteoporosis
Do you have decreased bone mineral density, brittle bones, or a previous fracture?​
Osteoporosis, and its precursor, osteopenia, is a condition defined by decreased bone mineral density, brittle bones, and previous fracture. It is asymptomatic and progressive, and often not diagnosed until after a fall. Enter yoga! Yoga is supportive in building strength, flexibility, balance, and coordination, and with care, can support those with osteoporosis and osteopenia. In this workshop we’ll focus on safe movement, especially in forward bends, backbends, twists, and balance poses. We’ll also work on strengthening bones through alignment to safely ground and support our bodies and our bones.
Feb 8, 2025
Yoga for Your Pelvic Floor
The pelvic floor is among the most important support systems in the body.
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The pelvic floor (PF) is among the most important support systems in the body, with PF muscles providing a “floor” of support to the abdominal organs and viscera. Being able to get in touch with the pelvic floor muscles, and learning to strengthen and relax those supporting muscles, especially as we age, are crucial to our overall health and lifestyle. In this workshop we’ll go into PF anatomy and explore movements and actions that both strengthen and relax the PF. Although we’ll be focusing on the female pelvic floor anatomy in this workshop, everyone can benefit from doing pelvic floor work.
Mar. 22, 2025
Yoga for Your Hips, Hamstrings & Lower Back
Do you have tight hips or hamstrings, or feel you're loosing lower back and upper leg strength?​
Modern society sits most of the day in a rather continual contracted, forward bending action (desks, cars, texting, etc.) that causes our hips to tighten, and our lower back and upper legs to lose their muscular support. The more we do this, the more the chain of tight/weak action is reinforced – it’s like living in a continual semi- forward folding posture – yikes! Though we may do some yoga or exercise each week, until we can understand the dynamics causing the issues, and get some opening in the tight places, we’ll continue reinforcing our current patterns in all we do. This workshop will focus on opening up, lengthening and ultimately strengthening those often chronically tight and weak areas that eventually lead to hip, back, and leg pain.
Apr. 12, 2025
Yoga for Your Head, Neck and Shouldersloor
Do you have chronic tightness or pain in your shoulders, neck, upper, middle, or lower back?
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Do you have chronic tightness or pain in your shoulders, neck, upper, middle, or lower back? Do you have headaches, or find yourself clenching your jaw? And do you also spend hours at the computer, or texting, or video-gaming? Sitting and reading, or watching TV? Driving, gardening, or carrying a heavy purse or backpack? If so, you may have a common misalignment of “forward head posture,” where the head sits forward of, rather than atop, the shoulders, and the neck and shoulders become tight, weak, and painful. In this workshop, we’ll explore ways to relax tight muscles, strengthen weak muscles, and increase range of motion in tight areas.
Apr. 19, 2025
Yoga for Scoliosis
Scoliosis is a condition where there is a curvature of the spine outside the normal spinal curves.
Scoliosis is a condition where there is a curvature of the spine outside the normal spinal curves. The condition can be structural or muscular, mild or severe, and often involves pain in the lower back, tightness in the joints, and in severe cases, difficulty breathing. Although yoga won't cure scoliosis, its movement and breathwork can help someone with the condition lengthen and strengthen the muscles of the spine to help ease discomfort. In the first part of this workshop, we'll explore the nature of scoliosis. Then we'll spend most of the workshop in exploring how to adapt yoga poses to most benefit those with scoliosis.
May 10, 2025
Yoga for Your SI Joint
Do you have pain in the lower sides of the lower back, above or around the sacrum?​
Do you have pain in the lower/lower sides of the back, or over the sacrum (situated between the sides of the pelvis)? It might just be sacroiliac dysfunction, an issue not uncommon in yoga and in some sports. It may start with uneven pressure at the joint caused by moving the pelvis and sacrum in opposite directions (often in twists and forward bends, especially asymmetrical ones). And even though the amount of movement in the Sl joint is minute, its effects can be major. In this workshop we'll look more closely at some of the causes of SI joint dysfunction, focus on healthy alignment of the Sl joint in yoga, and play with some SI joint self-assists to help when you're in pain.
June 14, 2025
Yoga for Pain Management
Yoga can help mitigate pain in such conditions as lower back pain, arthritis, fibromyalgia, headaches, neck pain, and other chronic pain.
Scientific research has demonstrated that yoga and meditation can help mitigate pain for such conditions as lower back pain, arthritis, fibromyalgia, headaches, neck pain, and other chronic pain. We'll spend the first part of the workshop exploring how pain works in the brain/body. Then we'll do practices that can help reduce inflammation, increase flexibility, and support the release of chronic tension that often accompanies pain.
June 21, 2025
Core Strength for Back Support
Strengthen your core to support your lower back​
You’ve heard it before – strengthen your core to support your lower back. Great advice. However, what exactly is the core, and which muscles need to be strengthened? Many people focus on strengthening the outer core, or surface abs, the rectus abdominis. However, core strength depends on the deeper muscles of the inner core – the obliques, transverse abdominis, pelvic floor, and spinal erectors. In this active workshop we’ll work on poses for upper body strength, arm balances, and plank-type moves, as well as yoga poses with core and strengthening emphasis to access the deeper core muscles that help support and protect the vulnerable lower back muscles.
Sept. 6, 2025
Yoga for Cancer Support
Get help with the pain and discomfort associated with cancer and medical treatments.
​
Complimentary and alternative practices are increasingly being shown to help with the pain and discomfort from cancer itself, as well as from the medical treatments for cancer. Research has shown that gentle, therapeutic yoga poses as well as calming breathing and meditation practices, can help relieve the stress, anxiety, and sickness associated with both the disease and treatments. In this workshop, we will do a series of gentle yoga poses, relaxing breath practices, and conclude with an iRest® yoga nidra guided meditation for healing.
Sept. 20, 2025
Yoga for Your Knees
“Knees - Use, Don’t Abuse!”
Do your knees ache after walking, running, or doing yoga? Do you hyperextend or “lock” your knees (press the kneecap backwards to straighten the leg)? Are you recovering from a knee injury or knee surgery? Do you have arthritis in the knee? Do you wonder how to use the knees more effectively in yoga poses? Per the Mayo Clinic. “A lack of strength and flexibility are among the leading causes of knee injuries.” So if you answered yes to any of the above questions, then come explore how to more effectively use and support this complex joint through aligning the knee, strengthening the muscles of the upper and lower leg, using the muscles of the foot to support the knee, and balancing the body weight more effectively.
Oct. 4, 2025
Anatomy in Action 1
Applied Yoga Anatomy for Teachers: Lower Limbs & Pelvis
Working with aligning from the soles of the feet through the lower legs, knees, and upper legs into the hip joints (pelvis).
Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Oct. 11, 2025
Anatomy in Action 2
Applied Yoga Anatomy for Teachers: Pelvis, Lower Back & Core
Working with aligning from the pelvic floor, sacrum, lower back, deeper abs, and spinal muscles.
​
Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Oct. 18, 2025
Anatomy in Action 3
Applied Yoga Anatomy for Teachers: Core, Upper Back, Upper Limbs
Working with aligning from deeper abs, ribcage/thoracic spine, arms, and hands.
Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
Nov. 1, 2025
Anatomy in Action 4
Applied Yoga Anatomy for Teachers: Shoulders, Neck & Head
Working with aligning from the shoulder blades, collarbones, upper chest, neck and head.
​
Need a quick yoga anatomy refresher? Want to brush up on what it means to “engage” specific muscles/muscle groups? Clarify a familiar instruction to ensure it produces the intended action? Better assess whether your students are actually “getting” what you’re teaching? Increase your toolbox with some easy pose/action adaptations when an intended action seems to be out of reach? Then come with your questions and let’s explore yoga anatomy in action together! This will be a mini-workshop series of four workshops on action-oriented yoga anatomy – come to one, or come to all!
​
​​Each workshop will consist of a brief anatomy review of the areas being covered. Then the remainder of the workshop will be experiential, including doing the pose/action to understand it anatomically in your body, observing others doing the pose/action, assessing how to instruct to get the desired action in the pose, teaching the action, and understanding how to modify the pose if the action is inaccessible.
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Dec. 6, 2025
Yoga for Strength, Balance, and Ease
Flexibility depends on fluid joints, and joints move with ease only when supported by strong muscles.
Many people come to yoga asana (pose) class to become more flexible; they want freedom in their joints so they can move fluidly and feel more balanced and at ease in their body and life. However, flexibility depends on fluid joints, and joints move with ease only when supported by strong muscles. Because muscles are responsible for moving bones within joints, if there is lack of muscle strength, for example if a muscle is tight and therefore weak, there will be a commensurate restriction in the joint supported by that muscle. So, come explore how to gain strength in yoga to support fluidity, balance, and ease.
