ashtanga yoga/ open vinyasa flow
dive into the flow! these classes are based on the dynamic ashtanga vinyasa yoga system's primary and second series. each class is a meditation in motion linking breath with movement. some yoga experience is recommended but beginners in good physical condition are welcome to join.

vinyasa flow: sun salutations, standing postures and seated poses from primary or second series followed by the finishing sequence and relaxation. occasionally the instructor will break down challenging postures to help deepen your understanding of the pose or element of the practice such as breath and bandhas.

ashtanga vinyasa flow: full practice! led primary or second series. more about ashtanga vinyasa yoga

ashtanga yoga

ashtanga vinyasa flow is based on several fixed sequences of Hatha yoga postures either created or discovered (a controversial subject!) by t. krishnamacharya of mysore, india in the early 20th century. each posture is dynamically linked to the in-breath and out-breath in a smoothly flowing series of movements.

in addition to the demands of the postures themselves emphasis is placed on tristana - concentration on three elements. movement is coordinated with rhythmic breathing (ujjayi pranayama), internal muscular and energetic locks (bandhas), and specific gazing points (drishti). tristana, along with the physical demands of the postures themselves, creates internal body heat designed to burn toxins and purify the body while also enhancing flexibility, concentration, stamina and strength.

as the process of learning the postures progresses, more attention becomes available for focus on the three elements of tristana. It is, eventually, the steadiness of the breath, bandahas, gaze, and mind that inform the practice.

at just plain yoga we do not force the body to “get” the pose. modifications of complex postures are both appropriate and expected. physical assists are for guidance and direction rather than being used to demand that the body be pushed into positions for which it is not yet prepared.

from the very first class great benefit comes from regulating the breath while approaching poses with awareness, intelligence and appropriate modifications as you move through, and beyond, the body's physical, energetic and emotional blocks (granthis).

there may be hands-on adjustments made by the instructor. let us know at the beginning of class if you have any injuries or do not want any assists.

open vinyasa flow
vinyasa yoga is a linking of the breath with movement in a flowing sequence of postures. "vinyasa" is a sanskrit word which some texts translate to mean "to place with awareness". this class combines poses from the ashtanga vinyasa sequences and power vinyasa yoga as well as other traditions linked with breath. a great class for students in good health with some yoga experience - beginners may try this class if they are in good health with no physical limitations. prepare to sweat and challenge your body. each class will vary in sequence and challenge. the flow may be interrupted to give the opportunity to work on a particular posture.

 

vinyasa/ashtanga basics 12 week series
gently, over a twelve week period, prepare yourself for a vinyasa flow or ashtanga yoga class.

we will slowly, with instruction and guidance, build from the basics of a sun salutation to a full intense vinyasa flow practice using the ashtanga yoga primary series as our template. as we progress, we will sweat and we will focus and we will learn how to breathe in synchronization with our postures. we will have little time to think about much more than we are doing in the moment.

by the end of class you will be relaxed ...REALLY relaxed! vinyasa flow yoga is a mental, physical and spiritual practice resulting in increased flexibility, strength, stamina, relaxed concentration and natural detoxification. all of this occurs in a noncompetitive and supportive environment here at just plain yoga studio.

the ashtanga yoga system of pattabi jois of mysore, india follows a set sequence of postures so that it may be memorized and practiced at home. vinyasa flow classes use many of the postures of the ashtanga yoga system but do not follow the precise sequence. repetition is good. variety is good.

enjoy the beginnings of a practice that can last a lifetime. in this 12 week session there will be clear instruction and lots of experience to support you in easing into a vigorous practice while learning to adapt the various poses to your body in an appropriate way. you will be prepared to practice at home or you will have the foundation for practicing in group ashtanga/vinyasa classes wherever you like.

 

just plain yoga - easy vinyasa flow
this is the perfect class for those of you seeking to ease your way into a vigorous yoga class or for those who would enjoy a refreshing but relaxing break from a traditional ashtanga/vinyasa flow practice.

for one hour we link the breath to a continuous but simple flow of yoga postures. we begin with a sun salutation warm-up, move into a standing sequence, then flow through a set of basic seated postures and easy inversions. we end in relaxation. modifications are offered for beginners and more challenging options will be made available for the intermediate/advanced student.

 

just plain yoga - intense vinyasa flow
50 minutes of a continuous, unbroken stream of yoga postures to challenge your body and mind as well as increase flexibility and strength. this class includes the opportunity to try various advanced postures such as handstands, headstand variations and various arm balances from the ashtanga vinyasa third series. followed by 10 minutes of rest. this class will build flexibility, strength and internal body heat simultaneously. yoga experience recommended. physically fit beginners may attend with the understanding that there will not be detailed posture instruction. you will have to follow along as best you can. advanced yogis will be guided to pay attention to the breath to increase internal heat and improve mental focus.

PraYa vinyasa flow
in sanskrit, praya means “to go forth, set out, progress”. continue to move more deeply into your yogic journey with a challenging 90 minute vinyasa flow practice.  this class blends the strength building and endurance of ashtanga yoga, the rhythm and grace of vinyasa flow, and the self-awareness and compassion of kripalu yoga for experienced practitioners and physically fit beginners.

we begin each class with connection of the mind and body through breath work (pranayama). we continue with a flow of basic to moderately and intensely challenging postures appropriate for the sequence and time of year.  flows may be interrupted at times to “workshop” more challenging postures.  we conclude each session with a soothing relaxation (savasana). 
 
the breath is the foundation of yoga. As we focus on maintaining mindful breathing throughout each class yoga philosophy and the powerful ideas of ayurveda (india’s “science of life”) will occasionally be gracefully interwoven with our movement.

this dynamic practice is moderately to strongly paced, so be prepared to sweat….and emerge detoxified, energized, and relaxed. 

 

vinyasa flow with emma
this vinyasa flow class is similar to the others: you will stretch into classic yoga postures, sweat a little bit and breathe deeply. you will experience all of that and a flow.

classes are designed to balance the body and emotions through energizing and calming sequences. you do not need to over-strive, just breathe and be present to the pulse of inner joy. beginners are supported and welcome.

   

bhakti flow
is a devotional yoga practice that explores opening the heart with a vinyasa flow. 

bhakti yoga is the yoga of love and devotion; this class weaves chanting, pranayama, and a playful vinyasa to dive deep into your heart and connect to your spirit.  learn to use the power of setting an intention and the union of body and breath to take your practice to a deeper level.  through bhakti vinyasa you will cleanse your body, find stillness in your mind and open your heart to find the reality of what is.  

this class is suitable for all levels.  come and discover your bhakti bliss.  

gentle yoga
an introductory level class designed for new or experienced students looking for a quiet retreat from the stress that often accompanies our daily lives. together, we will informally explore the simple joys of moving the body in gentle and healthful ways, breathing deeply and mindfully, and relaxing completely.  during class you can expect to experience simple joint exercises, gentle stretches, easy breathing practices, balance work, the use of props to provide support, and a restful relaxation at the end of class.

hatha yoga
a great starting point for your yoga experience. hatha yoga actually includes all the physical styles of yoga; it is a branch of the yoga tree, not a style. we offer this as a class to introduce new students to various breathing exercises and postures that begin to open the body and generate energy, focus and balance within the body's systems.

just plain yoga- easy hatha with tina - this is a great class for beginners or people who just want to take an hour to slow down and calm down! there will be easy to follow instructions through a gentle flow yoga poses that vary slightly from week to week (joint opening warm-ups, basic standing poses, gentle balance poses, seated forward bends and twists). practice includes a guided relaxation to calm the body and mind. It has been reported that this practice causes you to sleep well!!!

easy hatha with amanda - this class explores a gentle practice of hatha at a slowed pace.  class will begin with a short warm up, move through at few sun salutations, take time moving through various poses, and ending with a short cool down before relaxation.  there is a strong emphasis on linking breath and movement throughout the class.  you will be assisted into proper alignment and be given different modifications to make the poses work for you.  you will be encouraged to be playful with the poses and to have fun during this hour long class. 

easy hatha with ellen - if you have wondered why yoga classes are held at every turn and corner, maybe now is the time to open the door and answer this question for yourself. perhaps the thought of sitting on a mat in a roomful of strangers takes you out of your comfort zone. here you have an opportunity to explore a practice in un-self-consciousness in a space that is welcoming to all.

yoga’s roots are in the long ago past, but its application is totally current in our everyday life experience. if your existence lacks a certain ease and equipoise and you have searched for something to smooth out the bumps, yoga may be the answer. possibly you feel as if you need something to balance out the frenetic pace, some time for quiet, some space for inner reflection. in an easy hatha class at just plain yoga the phone never rings, the boss never needs anything done, the children are always quiet, and you know you are in precisely the right space doing exactly the correct thing for yourself. there is no competition here, no, not even with yourself; there is only your body on the mat, your mind gradually stilling as your breath carries you along. we all begin anew each time we practice, every practice is a revealing portrait of how we are today, right now.

this is a gentle class, and though the postures are simple and forthright, they are not always easy! what wonderful thing does not take some effort? no matter . . .as mother theresa once said “i am not called to succeed, i am called to work.”

easy hatha with melinda - this class will guide you slowly through a series of yoga postures allowing you to experience the benefits of each pose.  you will be encouraged to take this gentle practice at your own pace.  as you develop your practice various options for poses will be introduced.  class will include forward bends, gentle back bends, standing poses, easy balance poses, hip openers, mild core strengthening work, and sun salutations. there will also be a focus on breath awareness and relaxation.  you will enhance your flexibility, strength and balance and leave with an overall sense of well-being.

 

hatha 1 & 1-2 - these classes offer an eclectic blend of yoga postures including standing poses, balance postures, seated poses, twists and some inversions as well as light pranayama (breathing exercises) and a relaxation period. with different instructors our hatha classes offer you an opportunity to experience various approaches and styles within the same form. classes will challenge you physically while directing your focus to mindfulness, breath, and fully experiencing each asana. proper form and alignment are touched upon, as they are essential to getting the most benefit from your practice. as you practice, your strength and stamina will improve, confidence will increase, and you will learn to challenge yourself to your own level of ability. beginners are supported to move at their own pace. no pressure, just enjoy the learning process!

"be present" hatha 1 & 1- 2 with carrie - “yesterday is dead. tomorrow isn’t born. we can only live in the present.” – Yogi Amrit Desai. come nurture your body and soul! through a Kripalu-inspired class that melds body and breath awareness and slow posture flows, you will be encouraged to experience the sensations, emotions and thoughts that result. breathe. relax. feel. watch. allow. appropriate for all levels of practitioners, you will learn the classic postures of yoga and see steady gains in strength, balance and flexibility. you don’t have to be perfect; you just need to be present!

hatha flow 1-2 with darlene - This 60 minute class offers a level 1-2 flow of classic and new yoga postures (asana) to enhance flexibility, balance, and strength. In addition to a moderate posture flow with vinyasa, a focus on the breath (pranayama), plus a little bit of sweat, provides a practice designed to balance the body, mind, and emotions through both energizing and calming sequences. The breath is the foundation of hatha yoga and we will focus on maintaining mindful breathing throughout the practice. Beginners are encouraged and welcome. Join me and experience being present in an atmosphere of caring and mutual support!

hatha - beginner and intermediate with darlene -This 75 minute class explores asana (postures) and pranayama (breathing exercises) for the beginner and intermediate practitioner.  The class will offer a flow of foundational to moderately challenging postures to develop flexibility, balance and strength.  Sun and moon salutations will energize and warm the body. We will also explore a variety of breathing exercises that will provide both calming and stimulating effects. Each class ends with a soothing guided relaxation. The breath is the foundation of hatha yoga and we will focus on maintaining mindful breathing throughout the practice.
 
Hatha yoga can help reduce back and other body pains, relax the nervous system, and calm the mind.  Come join us and experience being present in an atmosphere of caring and mutual support!

private instruction
individual instruction is the way yoga was originally taught. For the beginner or someone with specific injuries or health concerns it is very beneficial to have the one on one attention and guidance. after practicing for awhile it is beneficial to do and occasional private to refine your practice; it gives you an opportunity to ask questions and learn how to deepen into poses that have been troublesome or challenging. you may choose to do one or a series of individual classes. For more details please call or email. 717-975-9642 or info@justplainyoga.com.

iyengar yoga
iyengar yoga is based on the teachings of living yoga master B.K.S. iyengar, author of the classic yoga treatise Light on Yoga.  his daughter, geeta, and son, prashant, are also accomplished teachers and authors of yoga texts.  the iyengar family’s teachings are deeply grounded in the yoga sutras of patanjali, an ancient summation of the path of yoga considered to be at least 2400 years old.  B.K.S. iyengar’s intense practice and over 65 years of teaching have produced significant innovations in the teaching of this art, among the most noteworthy are:
a complete approach to physical, mental, emotional and spiritual transformation, bringing the practitioner to physical health and vitality, mental clarity and wisdom, and emotional serenity and poise.
emphasis on standing poses to develop strength, stamina, concentration and body alignment.
a safe, orderly, systematic progression of poses to develop the student’s ability both within a class and from class to class.
use of props, such as blankets, blocks and straps, to facilitate learning and adjust poses to an individual’s needs.
highly developed teaching methodology including the precise use of language, demonstration and teaching of specific point of action in a pose, individual correction and adjustment of students.
ways to use yoga to ease various ailments and stress.
complete integration of the yoga philosophy with the practice asana.

just plain meditation
what is meditation? why might we want to do it?  is meditation about stress reduction and relaxation or is there something more? is it about stopping the mind or is it about using the mind in mindful awareness? is it about being present in the somewhat mysterious now or is it about getting to a future now that is more to our liking?  is it about letting go of our minds or taking control of them? is it a mental discipline or a spiritual practice? is it about sitting on a cushion or dancing with abandon? which meditative technique should we use? which meditative tradition, if any, should we follow? the subject often seems overwhelming.

while the act of meditation itself is simple, understanding how to do it properly is often not so simple. it is possible, however, to experience and understand meditation in a way that strips out the complexity, cultural and religious artifacts, and gets to the single common thread that is contained in all forms of meditation.

how do we do that? some of us just want to experience meditation for ourselves with the guidance of someone who understands the practice. others want to comprehend meditation in a new and simple way so we can have an understanding of what we are doing and why we are doing it as we begin the process of meditating for ourselves.

these are the two approaches we take in the class offerings at just plain yoga. just plain meditation - the experience of meditation is for those who want to spend 75 minutes a week for six weeks actually doing various kinds of meditation in an environment that is open, non-dogmatic and clear.  

just plain meditation - understanding meditation is for those who would like to spend the same amount of time using a very simple meditative technique as the basis for learning about meditative practice in a way that makes sense of all meditation.

the experience and understanding classes are almost always offered in sequence for those who are interested enough to join us for twelve consecutive weeks.

just plain meditation - the weekend workshop is a combination of both. meditation and learning about the practice in a two day experience.

just plain meditation - comprehensive is a twelve week session for commited students who are willing to practice a minimum of twenty minutes every day for the duration of the course. the experience of meditation happens during daily practice. class time is used for exploration of the experiences you will have while meditating and for laying the framework of understanding that makes meditative practice clear.

a final note: while great respect and honor are held for all meditative traditions and paths, these classes are taught free of jargon and in plain language. all meditators using any practice are welcome to join us. 

 

just plain meditation -- the experience of meditation
a 6 week training

what is meditation? how can i learn about it? experience it.

in six once per week classes we will use short individual and guided meditations to create a series of powerful meditative experience and prepare you to practice on your own.

you will experience many of the benefits of meditation – including relaxation and increased focus -- in the very first class. you can think of these six weeks as an experiential exploration of meditative forms and styles. you can also know that slowly and gently, over the duration of the class, it will become clear to you that while each meditation is seemingly different, each meditation is actually doing the same thing using the same core elements of your mind.

experiencing many different meditations for yourself in a safe atmosphere with an experienced teacher will allow you to see how your own perfectly unique and individual mind responds to each meditation. hearing the experience of others during class discussion will allow you to see just how unique all of us really are! open discussion between meditations will provide the opportunity for questions and assistance but the emphasis in this class is on simply doing meditation and allowing you to have your own experience. we all bring different skills and abilities to the practice and you will find, by the end of six weeks, which meditative form takes you where you want to go. 

just plain meditation is taught in plain language without unnecessary cultural or religious content. great respect, however, is held for all of the meditative traditions. completing the course will enable you to understand what it is possible to achieve through meditation and how to get there yourself.

just plain meditation -- understanding meditation
a 6 week training

what is meditation? how can i learn about it? understand it.

in six once per week classes we will learn about meditation by working with a very simple meditative technique and use that experience as the basis for learning a new way to think about what meditation is and how it works. 

understanding the structure of meditative practice, how your mind works while it is meditating, how seemingly different meditations all come from the same place, and what you might actually experience when you are practicing greatly speeds your success. most importantly, it keeps you meditating when you encounter things that might otherwise be unexpected.

if you learn best by having an overview and understanding of a subject you will find this class invaluable. if you have been meditating for a time and would like to better understand your practice you will find many answers here.

just plain meditation is taught in plain language and without unnecessary cultural or religious content. great respect, however, is held for all of the meditative traditions. completing the course will enable you to have an understanding of what it is possible to achieve through meditation and how to get there yourself. 

 

just plain meditation -- workshop 
a two day training

what is meditation? how can i learn about it? immerse yourself in it.

for both complete beginners and experienced meditators.

why a meditation workshop? because part of the power of working with meditation continuously over two consecutive days is that you are able to have a deep, and sometimes memorable, experience of meditation very quickly. the layers of your daily reality slowly peel away as we go into meditation for short periods with each meditation building on the last. in between  we rest our minds as we learn about meditation. completing the workshop will allow you to access to parts of yourself that are usually unavailable during a once a week training.

in this workshop you will experience meditation. you will learn how to meditate. you will learn about meditation.  you will learn what kind of meditation works best for you. the workshop is taught in plain english and without unnecessary cultural or religious content. great respect, however, is held for all of the meditative traditions. completing the course will enable you to have an understanding of what it is possible to achieve through meditation and how to get there yourself.

just plain meditation -- comprehensive
a 12 week training

AN IN-DEPTH EXPERIENTIAL EXPLORATION OF MEDITATIVE PRACTICE

the act of meditating is so very simple. yet over the past 4000 years there have been millions of pages written in attempts to explain its effects and point us towards the “correct” way to meditate.  each separate meditative system disagrees with the other. is it possible to sort it all out?  to find the core truths in all meditative practices and separate out the things that work from those that don't? yes it is.
each week for 12 weeks we will explore a particular aspect of meditation in class as we build on the experiences of the week before. by the end of the series you will have a comprehensive overview, and the experience to make it real, of what is possible in meditation, how it actually works, and what things you will, or may already have, encountered along the way.
this class is for those of you who are willing or able to silently sit in meditation for 20 minutes and are willing to commit to a daily meditation practice for the duration of the session. the experiences you have during the week at home will be critical in generating understanding. beginners are welcome and they will not be lost – these concepts are straightforward and are organized in a way that anyone can understand -- but they must be prepared for a fairly rigorous practice.

understanding yoga

WHICH YOGA CLASS SHOULD YOU TAKE? there are so many to choose from!

beyond that, where does yoga come from? what makes yoga different than gymnastics or pilates? is yoga a form of exercise or is it a transformative practice? is it both? does it matter? why does every teacher teach it differently? why might you want to do yoga in the first place?

if you are new to yoga get some perspective on the practice and find a class and teacher that will work for you before you begin.

if you have been practicing yoga for a time learn how what you have already been doing fits into the world of yoga and get a brief, easy experience of the differences between styles.

if you would like to explore yoga in a unique way that makes sense of the basic elements of every class and every style - all in 90 minutes - come join us. we use both teaching and an exploration of easy yoga postures to help you find a yoga class and practice that is right for you.

please wear comfortable clothes or yoga attire. bring a yoga mat if you have one, rent one for $2 at the studio, or purchase a new one from our selection of both inexpensive and high quality mats.

scheduled intermittently several times a year. please check the schedule for the next class.

yoga for Any body
have you heard about yoga's many health and well-being benefits but were reluctant to attend a class because you are not flexible, are overweight, or are not in shape? are you unable to touch your toes? does the idea of twisting from side to side seem impossible? this class may be just what you are seeking.

in yoga for Any body you will experience one hour of gentle and easy hatha yoga (physical postures) that are guided and paced to allow everyone in the room to make the movement work for them. at just plain yoga we believe that yoga should be accessible to all, regardless of real or perceived limitations. sherra zavitsanos, your instructor, knows from personal experience how to accomommodate for overweight and inflexiblilty. you will find a warm, welcoming and non-judgemental atmosphere in all just plain yoga classes, but if you also want a very gentle and easy class led by someone like you give this one a try.

third space dance

African Class
All the benefits of Zumba and more. Join us as we explore dances from West African countries such as Ghana and Senegal. Students will grow confident in coordination and rhythm. We will be learning a dance for the Showcase in May. Participation is optional. Beginners as well as seasoned dancers will feel at home in this class. Expect to sweat!

Multi-cultural Class
Students will be exposed to many styles of dance, including Modern (Graham, Taylor, Humphrey, Limón), African (Umfundalai, Sabar, etc.), Flamenco, and Indian (Kathak).  They will use these dances to discover their own movement preferences, inspiring them to then create original movement.

Beginner’s Graham Class
In the 30’s Martha Graham stepped into the spotlight as a rebel dancer. She turned ballet on its head. Instead of valuing uprightness, long limbs and symmetry, Martha chose earthiness, movement featuring the torso and asymmetry. In this class, students will learn the classical Graham floor exercises as well as standing movement at a slow but steady pace. Prepare to grow in body awareness and alignment as well as coordination and grace. This class is also recommended for actors.

Advanced Graham
This class moves more quickly than the Beginner’s level for students who already know Graham’s floor exercises.

Improv
Experience the joy of creating through movement! Based on the understanding that we all have an innate ability to express ourselves with movement, this class allows students to playfully delve into their individual creative process while also learning to move in harmony with others.  They will be guided through a series of movement meditations, skill-building exercises, and creative problem-solving challenges.  The emphasis is always on exploration and fun.

Ballet for Children
Children will learn basic ballet vocabulary in the context of imaginary play. They will encounter a magical lagoon filled with mermaids. This class is perfect for the child who wants to take ballet and create dances.