Sadhana Community—a year of community, practice, and learning in 2010

Deepen your awareness of yourself and your personal practice in the gift of learned teachers and in the gift of sat sanga (like-minded people).

Four weekends of study include:

• Book, lecture, handouts, and homework with Deborah Adele
• Deepening your breath and classical postures with Joe Lindgren
• A personalized, home practice customized each month for your body with Ann Maxwell
• Morning asana and evening meditation
• The strength of community support
• CEUs available

FOCUS: Pigs Eat Wolves: Going into partnership with your dark side
Deborah Adele, long time student of Yogiraj Achala and long time student of Pigs Eat Wolves, will be sharing his work on the power and potential of partnering with the hidden and yet unexplored parts of ourselves to become a more whole and compassionate person. Which pig are you? Who is your big, bad wolf? This story is the story of your own transformation.
In the words of author Yogiraj Achala, Pigs Eat Wolves "is a tale of an ever-maturing truth, it is full of symbols: the mother represents culture; the wolf personifies the darkness; the three pigs typify the levels of development; the events enact moments and methods of integration. This is a story of the seeker’s quest—a venture into the darkness of the unknown. All of the characters, objects, and actions in the story are you. Attend to this story with care, for the story told is your own."

FOCUS: Core Stability and Pure Movement
Ann Maxwell, student of Susi Hately Aldous and a practitioner of the practicality of life as it is lived-out in the body, will be sharing her keen awareness and background in yoga therapy to help you go deeper into pure movement and core stability. She will also be customizing a personal home practice to perfectly fit the next stages of freedom in your body.

FOCUS: Classical Yoga Postures
Joe Lindgren, a long-time student of the discipline of yoga and a practitioner of the perfection of hatha yoga, will support you to deepen the experience of your body’s long lines of energy and to open up new awareness of the subtle details and precision of classical postures and breath. He will move you deeper into the beauty and expression of your own body.

2010 Program Dates:
January 29, 6-9pm
January 30, 8am-9pm
January 31, 8am-6pm

April 16, 6-9pm
April 17, 8am-9pm
April 18, 8am-6pm

July 30, 6-9pm
July 31, 8am-9pm
August 1, 8am-6pm

Sept 17, 6-9pm
Sept 18, 8am-9pm
Sept 19, 8am-6pm

Times for meals will be built in; meals are not provided except for closing meal Sept 19th. Cost for the 4 weekends is $999. Held at Yoga North.

Please submit a $100 deposit and an application telling us why you want to be part of this program, why you think you are ready to commit to the depth of this program, and a commitment to attend all 4 weekends. Applicants will be screened for readiness. Click here to see the flyer.

Deb and Ann say,

Last year we expanded into a 500 hour yoga teaching school and we spent many hours in community teaching in the trio of Deborah, Joe Lindgren and myself. We loved the depth of yoga that we explored in like-minded community and we loved teaching as a trio. So, this January we will expand into a "Sadhana Community." We are eager to be of service in these four intensive weekends and we feel privileged to be able to offer this opportunity to the Yoga North community. It is a rare gift to witness the evolution of a soul. We would be honored if you joined us.

Namaste, Ann and Deborah

Pause on Purpose ~ Winter Reflection Retreat January 22-23, 2010

PAUSE ON PURPOSE -WINTER REFLECTION RETREAT - JANUARY 22-23

Restorative Yoga, Lecture & Reflection, Meditation, Hiking, Sauna, Rest, Good Food, Community

24-hour January Reflection Retreat 2010 

at beautiful Camp Amnicon,

just 30 minutes away from Duluth.

Pause on Purpose as the New Year begins. 

Take this opportunity to reflect on your life,

settle into your body,

quiet your mind

and cultivate contentment.

Led by Molly McManus and Sara Duke

Schedule:
Arrival: 6 pm  Fri, Jan 22nd
Departure: 6 pm  Sat, Jan 23rd


*Cost:
$108 Before Jan 4th,
 $138 after Jan 4th

Early registration discount price of $108 has been extended! 
Call Yoga North at 722-9642 to register.

*Price includes Saturday meals,
yoga classes in postures and philosophy
and the use of Camp Amnicon facilities.

Makes an excellent holiday treat for 
yourself or a loved one.

Camp Amnicon: Located on 700 acres of the south shore of Lake Superior, along the Amnicon River. Enjoy the community space with a large fireplace, windows overlooking the river and forest, nature trails, and sauna. There will be opportunities for both community and solitude.

Sign up online or, for more details visit Yoga North, or call the office at 218-722-9642. Looking forward to seeing you there. Namaste. ~ Sara & Molly

Making a Change for Good

Daily, I continue to be inspired by Cheri Huber's book, Making a Change for Good, A guide to Compassionate Self-Discipline. Even the title is inspirational! Making a Change FOR GOOD. We can think about making a change that will be good for ourselves, a change that nurtures our spirit and our wholeness. We can cultivate change that is for the greater good - good for the world beyond ourselves. And ultimately, we are working to make changes that will be for good - as in lasting, not just for the month of January, or the first week of January, resolutions and changes that will carry us into a new way of being.

I have committed to the self-discipline of centering myself in the idea of Namaste before I speak with my children. I am trying to see the light, love, truth and peace in them and in myself BEFORE I talk to them. When I am looking for their light, love, truth and peace, my house is messy, but there is a lot of joy. We move more slowly than I want to, but we have interesting conversations. My effort to see differently changes what I see and changes our experience. It is beautiful...and also very difficult! There are so many agendas and plans I have to let go of to succeed in this practice, so many voices to quiet so that I can practice presence. I have to continue to practice compassion with myself as I watch myself be run by conditioning that prioritizes efficiency, neatness, my way, logic...and I take heart in the compassionate encouragement in Huber's book:

"Make a commitment to meditation or anything else, follow through, have something come up to interfere, break your commitment, and commit again! When we're simply present to the whole process, "failure" and "lack of self-discipline" are beside the point. Letting yourself down is beside the point. Being disappointed is beside the point. Feeling discouraged is beside the point. Those reactions are designed to stop you. Recommitting is the point."

My two boys, Oscar and Jasper, are sleeping, sweetly snuggled together on the futon in our living room. I am gazing at their sweetness, centering...and recommitting.

Master Class with Ann Maxwell

Join Ann's Master Class on January 7th.


Only 2 Spaces left Open

Therapeutic Yoga class led by Ann with Yoga North staff assisting you in body balancing poses. This class will help you find deeper awareness and ease in postures. This is an offering of the Thursday Specialized Classes. Class runs from 7-8:15 PM on Thursday, November 5th. Cost: $15. All are welcome.

To register or for more details visit Yoga North or call the office at 218-722-YOGA.

Looking forward to seeing you there. Namaste.

The Mind & Getting Beyond Suffering

The Mind and Getting Beyond Suffering

Starts Jan 6th, 2010 and meets 6 times.

The Yogis teach us that we turn ourselves towards things of the world and set in place patterns of likes and dislikes that create untold suffering for ourselves. By understanding these patterns, we can begin to free ourselves from the misery we put ourselves through. Come explore these concepts in your own life and open up different possibilities for yourself. We will look at:

• The parts of the mind and how they work
• What the kleshas are and and how to get beyond them
• How to uncover the habits and stories that run our lives
• How to begin to live in skill and freedom

Join us for lecture, guided practice, and discussion on this 6 week exploration (Jan 6, 13, 20, 27 & March 3 and 10, 2010). Meets Wednesdays from 6:30-7:45pm. Cost is $95 + purchase of book. Includes weekly assignments. Class size is limited! REGISTER TODAY!

For more details call the office at 218-722-9642. Looking forward to seeing you there. Namaste.

New Class Offerings for Winter 2010

Making a Change for Good - 30 Day Challenge

Develop a personal practice with compassionate self discipline. How do we break “bad habits” and start good ones, whether it’s in the realm of exercise, eating, shopping, or committing ourselves to a spiritual practice such as meditation or a daily home practice of yoga? We’ve all been led to believe that if we were only a little better in some way, we’d find happiness. We’re always thinking, “Life isn’t the way it should be—and it’s my fault!” But no amount of self-punishment will ever make us happy or bring us control over life’s problems. The happiness and peace we are looking for is ultimately found only in self-acceptance and kindness. Making a Change for Good encourages us to focus on what is true for us in this moment so that our experience can be authentic, awake, honest, and joyful.This 30 day challenge will include daily home study from Making a Change For Good -A Guide to Compassionate Self-Discipline by Cheri Huber, contemplation, journaling, as well as weekly classes with discussion, group yoga, meditation and more. Led by Amber and Molly.

Dates: Mondays, Jan 4- Feb 1
Time: 5:30-6:30 pm
Cost $75 + cost of book

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Yoga For Moms - Mamasana

A special night for moms to (re)connect to self and others in a circle of support & community. Strengthen, stretch and center in satsanga. Come explore hatha yoga & therapeutic yoga. New moms, old moms, bring your mom! There will be an emphasis in the class on developing a stable core from the inside out and expanding into postures from that stable, grounded center.

Dates: Mondays - Starts 1/4/09 and meets weekly

Time: 6:45–8:00pm
Cost: Drop-in rate/ punchcard

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Yin Yoga

Yin Yoga features mostly long-held seated postures which allow a deep stretch in the body. Some poses will feature Restorative style poses, which use props to support the body, allowing a deeper opening. All poses will be held longer than in a regular Hatha class - around 5 minutes per pose. The dynamic of the class will be meditative, focusing on the breath and using the breath to find opening and ease in the body.

Dates: Fridays starting Jan 8- meets weekly
Time: 5:15-6:30pm
Cost: Drop-in rate/ punchcard

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Yoga Play II 

Yoga Play for older kids ages 10-15. Explore postures, yoga games, philosophy and more. Registration required. Class begins Tuesday January 12th, 2010.

Dates: Tue 1/12/2010 - 3/2/2010
Time: 5:45 PM - 6:45 PM
Cost: 9 weeks - $72
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Yoga and Guys

Meets 1x monthly in Thursday's special rotation. Suitable for beg. to intermediate levels. Tailored to address specific concerns and challenges that face our male practitioners by utilizing sun salutations, specific techinque, and vinyasa flow.

Dates: Jan 21, Feb 18, Mar 18
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard

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Restorative Stations

Not a new class, but a new day and time. Restorative Stations moves to Thursdays and meets 1x monthly in Thursday's special rotation.

Dates: Jan 28, Feb 25, Mar 25
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*
*Please pre-register. This class requires tons of set-up and Sara needs to know how many people will be attending.

Yoga North Winter Classes 2010

Classes start Monday January 4th. (The Open House is Sunday, Jan 3rd from 2-5pm - includes free classes.)

Winter/Spring Semester is broken down into two registration sessions:
Session I: Jan. 4–Mar 6
Session II: Mar 8–May 7
Drop-in classes will continue through May 14th.


Winter/Spring 2010 Weekly Schedule (Jan 4th-May 16th):
*prices are punch card unless otherwise noted

Mondays
Lake Room
~Body Balancing 5:00-6:15pm
~30 Day Challenge 5:30-6:30pm: registration required, $75
      1/4-2/1 Making a Change for Good
      2/22-3/22 Inner Core Challenge
      4/12-5/3 Green Smoothie Challenge
~Mamasana (Yoga for Moms) NEW 6:45-8:00pm:
Lotus Room
~Ashtanga II: Primary Series 5:30-7pm
~Ashtanga I/Vinyasa Flow 7:15-8:30pm

Tuesdays
Lake Room
~Morning Hatha I/II 9:30-10:45am
~Yoga Play! 4:30-5:30pm (ages 5-9): registration required (starts Jan 12)
~Kundalini 5:40-6:45pm
~Hatha I 7:00-8:15pm
Lotus Room
~Hatha I 4:30-5:30pm (parents can attend this class while the kids are in Yoga Play!)
~Yoga Play II NEW 5:45-6:45pm (ages 10-15): registration required (starts Jan 12)
~Beg. Hatha 7-8:15pm: registration required

Wednesdays
Lake Room
~Beginning Hatha 5:00-6:15pm: registration required
~The Mind & Getting Beyond Suffering 6:30-7:45pm, Jan 6-Feb 10, $95: registration required
~Watch for more upcoming workshops and community nights
Lotus Room
~Yoga for the Core 4:30-5:45pm: registration required
~Hatha I/II 6-7:15pm
~Hatha II 7:30-9:00pm: registration required

Thursdays
Lake Room
~Pure Movement 4:15-5:30pm: registration required
~Hatha I + Meditation 7:00-8:15
Lotus Room
~Vinyasa Flow 5:30-6:30pm
~Weekly Specialized 7:00-8:15pm:
      Therapeutic Yoga with Ann,
      Yoga and Guys with Kristin,
      Restorative Yoga with Sara,
      Shakti Flow with Linda
*See below for complete schedule/dates of Thursday's Weekly Specialized Classes

Fridays
Lake Room
~Early Hatha II 6:30-7:40am
~Yin Yoga 5:15-6:30pm

Saturdays
Lotus Room
~Morning Rocket Series 8:30-10:00am: Jan 30, Feb 27, Mar27

Sundays
Lake Room
~Sadhana 6-8am: Jan 17, Feb 7 & 21, Mar 7 & 21 (no charge)
~Exploring the Chakras 6:30-7:45pm, Feb 14-Mar 28, $95

*Thursday Specialized Classes
~Master Class with Ann Maxwell (Therapeutic Yoga) 7-8:15pm: Jan 7, Feb 11, Mar 11 ($15/class)
~Yoga and Guys 7-8:15pm: Jan 21, Feb 18, Mar 18 (punchcard/ drop-in rate)
~Restorative Yoga Stations 7-8:15pm: Jan 28, Feb 25, Mar 25 (punchcard/ drop-in rate)
~Shakti Flow 7-8:15pm: Feb 4, Mar 4 (punchcard/ drop-in rate)

*prices shown are pre-registered & pre-paid

To register visit our secure on-line scheduler.

Click here to download a PDF of the Winter Schedule.

Questions? Contact us at Info@yoganorthduluth.com or by calling 218-722-YOGA. Looking forward to seeing you. Namaste.

Superconscious Meditation Workshop

Still Your Mind

Superconscious Meditation with Deborah Adele Meditation is foundational to stilling the mind and becoming the master of your life. In this workshop, we will look at the process of the journey inward and its benefits. Use this class to delve deeper into your meditation practice or to begin one.

Date: Saturday, 1/16/2010
Time: 10am-12:30pm
Price: $30.00 advance $35.00 at the door

Yoga for Pain Relief

The following article by guest blogger, Kelly McGonigal talks about how chronic pain can affect mental health and she details the Breath of Joy to help combat the feelings of depression or hopelessness that can often accompany chronic pain. Kelly McGonigal is a yoga teacher and health psychologist at Stanford University and the editor in chief of the International Journal of Yoga Therapy. The following is an adaptation and excerpt from Kelly McGonigal’s new book, Yoga for Pain Relief.

The Effects of Chronic Pain

One of the most profound but least appreciated effects of chronic pain is the toll it takes on mental well-being. People with chronic pain have high rates of anxiety, depression, anger, and even grief. Not because the pain is “in their heads,” but because pain has a way of making you question who you are and what is possible for your life.

If you don’t have chronic pain, try to imagine what it would be like to experience persistent and often unexplainable pain. To wake up in a body that doesn’t function like it used to, and to find every part of your life disrupted. To not know if you will feel better tomorrow, next week, next month, or ever. To find that your friends, family, and coworkers don’t understand what you are going through. Who wouldn’t feel betrayed by their body, anxious about the future, and sadness about what might be lost?

Many people with pain find some relief and hope from psychological therapy, support groups, and medications like antidepressants. All of these can be important resources for dealing with the psychological consequences of chronic pain.

Mind-body practices like yoga and meditation are another powerful resource for reconnecting to the part of you that is glad to be alive, and can find meaning in each moment (even the hard days). One reason is that yoga philosophy places deep, unshakable joy—a natural sense of well-being, gratitude, and peace—as the deepest aspect of what it means to be human. You might have felt this kind of joy at special moments in your life—the birth of a child, the view of a sunset, or while immersed in hands-on or creative work. These glimpses are not dependent on external events. It is simply easier to be in touch with your natural state of well-being in these special moments.

In the yogic view, joy is the closest to what you might call your true nature. It is not a fast-changing, fast-disappearing happiness that fluctuates according to your thoughts, mood, and present circumstances. Yoga teaches us that the ability to feel at peace in this moment is central to who you are. This inner joy is less vulnerable to the changes in your life, and it is not dependent on fixing what is wrong or getting what you want. Even chronic pain cannot take away your ability to feel this part of yourself.

Yoga practice helps you reconnect to this inner joy. Whether it’s a meditation on gratitude, a relaxation pose that puts the body and mind at ease, or a breathing exercise that strengthens the flow of energy in your body—they all share the benefit of bringing you back home to your natural sense of well-being.

The Breath of Joy

(Excerpted from Breathing Practices for Pain and Stress Relief)

The Breath of Joy is a simple practice that can change your state of mind by changing the quality of your breath.

Come into a comfortable upright position, seated or standing. Place your hands over your heart, and notice the natural movement of breath under your hands. Relax your face, neck, and shoulders.

As you inhale, feel the breath expand the lower belly, upper belly, rib cage, and chest. Feel each area expand gently, like a wave that starts in the lower belly and crests at your heart. Be patient with each inhalation and keep inviting the breath in (without strain) until you feel comfortably full and radiant with breath. As you exhale, let the breath go without effort. You might even open your mouth and let the exhalation be an easy, soft sigh. Both the inhalation and exhalation should be free of tension. Have the feeling that you are
receiving each breath and welcoming it with an open heart. Keep a soft smile on your face.

Once you connect to the feeling of the breath, close your eyes. Feel your heart center, right underneath your hands. Visualize one of the following in your heart center: your physical heart, resting between your lungs; a sun, glowing brightly; or a sphere of light in your favorite color. Imagine it expanding as you inhale and contracting as you exhale. Connect to the visual image of it expanding and contracting, as well as to the feeling of it expanding and contracting. Another visualization that can help is to imagine breathing directly into and out of the center of your chest, into and out of both the heart and lungs.

Summary: Breathe into the belly, rib cage, and chest with a soft smile on your face and the image of your heart expanding.

Practice: For ten breaths, or as long as is needed and helpful, anytime to reconnect to the inner joy that is your true nature.

Kelly McGonigal, PhD ~  www.kellymcgonigal.com

Yoga for Pain Relief: Simple Practices to Calm Your Mind
and Heal Your Chronic Pain

is now available at Amazon.com.

Sara's note: Thank you Kelly for this insightful look into the psychology of chronic pain and for including a helpful and soothing breath practice. Namaste.

Radiant Eating with Mark Powell

Support the best you possible for 2010 with a clean diet and supportive eating habits.

If you know that fresh, whole foods will make you slim, youthful and outrageously healthy.....but you DON’T know how to actually get yourself to EAT them (it’s too hard, too confusing, you’re WAY too busy, you don't know where to start . . . ) then Radiant Eating is for you—a unique workshop to introduce you to ideas about food and eating that you may never have thought of.

Learn from accomplished author and counselor on natural health, Mark Powell, how food affects everything we think and do and how yoga and a vibrantly healthy diet work together for whole body happiness. Find out more about a wildly regenerative lifestyle of super-healthy eating. 

Want to know more about the amazing Mark Powell before you sign up? Then check out his blog at http://transformyoureating.blogspot.com

Time/Date: Saturday, January 9, 2010   9:30am -1:30pm
Cost: $60 in advance and $75 at the door
Sign up online or, for more details visit Yoga North, or call the office at 218-722-9642.
Looking forward to seeing you there. Namaste.

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