Winter 2012

Cowboy Wisdomby Amir

I recently spent a week in the Ojai Valley in California, where I had the opportunity to go horseback riding. On the trail, I reminisced about my grandfather, who at one time was a rodeo cowboy in Roundup, Montana. Of the many bits of cowboy wisdom he imparted to me, one stands out to this day: "When the horse dies, dismount!"

Periodically, we face “dead horses” in life. Our first instincts lead us to do things like buy a stronger whip; say things like, "This is how I've always ridden this horse"; or think things like blaming the horse's parents. We find it difficult to determine what can and cannot be changed—and are afraid to admit that it's time to move on. This old cowboy wisdom parallels the yoga teachings of accurate perception - seeing things as they are now and not how we want them to be. Clear seeing undoubtedly precedes good judgment and sound decisions about how to act, but unfortunately, human experience is rife with unclear seeing.  We all look at what is and paint it with our own opinions about good/bad, right/wrong. Often, these beliefs about the world are misapprehensions, and they prevent us from seeing what is. Instead, we see only our clouded beliefs and opinions. When those clouds clear, we come to see that the world simply exists; things just are.    With the practice of yoga we can learn when to “dismount.” We create space between what is and our own feelings, and find clarity in that process of discernment.  The principle of reducing unclear thinking is not about being emotionless and dispassionate, but rather learning to clear the cobwebs of habit and fear long enough to take the next mindful step. A simple practice for clear seeing is a meditation exercise called “There is…” You can do this anywhere, while doing anything. Close your eyes and acknowledge all the things you are currently experiencing with this phrase: "There is a cool breeze. There is apprehension. There is a dog barking." Anything you sense, feel, or think—point to it with the phrase, "There is…" By erasing the personal pronoun “I” or “me” from what we perceive, we instantly give permission for the world to be the way it is and not just the way we think it should be.

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photo by Kiki Z Photography

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Voices from the Pathby our students

We are pleased to feature stories from our students about how and why yoga matters. If you have a “Voice” that you’d be willing to share with our community, please email it in about 200 words, with a high resolution photo if you have one, to voices@sunandmoonstudio.com.

Kurt: The big day had arrived. Betty and I stood in the vestibule of the church, waiting for the priests to lead us to the altar. She squeezed my hand reassuringly. The doors opened and the priests came to meet us, handing us tall beeswax candles. Just as we had rehearsed the night before, we walked slowly and purposefully, eyes ahead. Faces, smiles, tears, and the flash of cameras were on both sides. I steadied my breath—deep inhales, long exhales. I wanted to be fully present in the moment. I had heard from many married people that the ceremony passes in a blur; I was determined to remember it as clearly as possible.

As we stood in front of the altar, I tried to keep my breath measured. When it came time to profess the vows, I was sure I would choke up, but concentrating on the calming breath gave me an even, articulate voice. Other times, I was so overwhelmed with emotion that I thought I might start crying or lose focus, but the breath kept me anchored. It never seemed surreal, though I couldn’t believe it was finally happening. Often in yoga I have been more enthusiastic about perfecting various asanas than honing my breathing skills, on this day, the breath was all important. The liturgy ended and Betty and I, now husband and wife, walked out of the church. We began our new life together as all new life begins, with a deep breath. Om Shanti.

Kurt and Betty Douglass have been practicing yoga together

for two years. They recently wed and they hope to share, in their

own voices, how yoga guided them through the wedding.Betty: Over the last year, my yoga practice has freed and humbled me on multiple planes. As I strive to find a daily (or semi-daily!) practice, I also strive to push myself into new positions and new thresholds. Preparing to walk down the aisle with my best friend of three years was a practice in patience and forebearance, and both prayer and hatha yoga helped guide me along this road. From the extravagantly theatrical videographer to the perpetually changing roster of reception hall liaisons, remembering to breathe deeply throughout our various wedding vendor meetings helped to keep up my spirits.

Bending into upward-facing bow (urdhva dhanurasana) reminded me to bridge the gap between who I was and who I would become. Changes loomed: a career shift; the marriage transition; and the process of discerning which old friends would walk with me through these changes, and which ones would make room for new friends. Developing my willpower with eagle pose (garudasana) kept me mindful of the evolving life goals that I am striving to complete. Yoga is joyful, enlightening, and

humbling. My husband and I challenge each other to keep reaching for new thresholds in our individual and shared practice. This strengthens our bodies, our minds, and not surprisingly, our relationship. To those who walk and/or practice with us, I send a hearty and grateful Namaste.

photos by Kiki Z Photography

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The neti pot is a convenient way to cleanse the nasal passages and sinus cavities using mildly salty warm water. Although it truly is a practice for all seasons, it can be particularly beneficial in the winter. During these frigid months, we spend more time indoors, the air is exceptionally dry; and colds and the flu abound. Daily use of a neti pot can help you prevent illness or breathe more easily if you do get clobbered by winter miseries.

You can find neti pots at yoga studios or websites, and with their growing popularity, many local pharmacies now stock them. They are inexpensive, and the lightweight, nonbreakable plastic versions are good for travel. Most neti pots are a fairly standard size, so the proper amount of salt is about ½ teaspoon per pot. Like the adventures of Goldilocks—if there is either too much or too little salt, the flow of water through your nostrils will feel uncomfortable. When you find the amount that is “just right,” there should be no painful sensation as you practice.

Demystifying the Neti Potby Enid Kassner

True confessions from a yoga teacher: there are days when my asana routine takes less than five minutes; I only practice formal pranayama occasionally; and I’ve been known to skip my daily meditation. But there is one Yoga practice that I perform faithfully every morning: using a neti pot.

Here’s a step-by-step guide:

1. Fill the pot with warm water, feeling the temperature with your fingers—neither too hot nor too cold.

2. Add ½ teaspoon of fine salt (I use sea salt, but any salt will do in a pinch) and swirl it around in the water with your fingers until it is completely dissolved.

3. Standing in front of the sink, lean forward so that your head is over the basin.

4. Holding the pot in your left hand, insert its spout into the left nostril and tilt your head to the right, lifting your left elbow so that the flow of water begins to move directly into the left nostril and flow out through the right. You might need to experiment a bit with head position until the water flows freely.

5. Let about half the water passively flow through. This generally takes about 20 seconds. You can breathe through your mouth during the process.

6. Still leaning over the sink, close off one nostril with a finger and forcefully exhale through the other; repeat on the other side. This action will help to expel any remaining water.

7. Repeat steps 4-6 on the right side, using the rest of the water in the pot.

photo by Kiki Z Photography

The water in the neti pot flows over and across the septum and through the adjacent sinus cavities for a thorough cleansing. You may be amazed, even horrified, to see what comes out with the water. If you go on to practice a posture like downward-facing dog, a small residue of salt water may continue to drip out of your nostrils—even 15 or 20 minutes after using the neti pot. But that’s a minor inconvenience. Once you make the neti pot a part of your daily routine, you may wonder how you lived without it.

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Teacher Feature Meet Carole Rodero

Describe your yoga journey.My first time on a yoga mat was in the ‘70s with Lilias Folan. Lilias offered a regular program of yoga practice on PBS called Lilias! Yoga and You. I would set the alarm for 6 a.m. and Lilias and I would do our yoga together for an hour—every morning. I loved it! My spirit must have been looking for something I was not even aware of. I was living in California at the time so it wasn’t hard to find a class. In addition to my morning practice, I began attending a weekly evening class. In those evening classes, I learned about the different breath practices (pranayama). Lilias is still teaching and giving workshops nationally. I was very pleased to attend one of her workshops in Richmond, Virginia, a few years ago. It was like coming home. Presently, I am at the stage of understanding and appreciating the benefits of meditation. The seeds planted decades ago continue to germinate.

Besides Lilias, who else has impressed you or been a “guru” along your path?There isn’t enough space or time to name everyone who has made an impact in my yoga world. However, I would be negligent if I didn’t mention a few standouts. I enjoy Baxter Bell for his delightful sense of humor and his often playful and whimsical approach to poses. I love his lightness. I respect Doug Keller, for his quiet humility. He has a groundedness and inner peace to which I can only aspire. I admire Sarah Powers for her breadth and depth of knowledge. Oh, to hold and access so articulately that wealth of information! I am most impressed with Tao Porchon-Lynch who at 93 is still traveling the U.S. and in Europe and giving yoga workshops. She is truly an inspirational role model. I am indebted to the many Sun & Moon teachers from whom I’ve been privileged to learn since the Fairfax studio opened in 2001. Watching and listening to them has afforded me a wealth of information about yoga and about what we can learn from the challenges of daily life. The Sun & Moon community also consists of open and accepting sister (and brother) practitioners. These individuals have brought kinship, balance and joy to my life. I am proud to say that some of my very best friends share a love of and dedication to yoga. Lastly, my students have proved to be my finest teachers. I appreciate every one of them. They all help me to remember how yoga can improve one’s reality in every aspect—physically, mentally, emotionally, and spiritually. It is so gratifying to see a person’s flexibility or strength or posture improve, as well as his or her confidence increase. I love being a witness to that.

What led you to teach yoga?Teaching, for me, is an essential part of the learning process. I have been involved in teaching in some capacity since I graduated from college. I began teaching in an elementary school setting and moved on through the spectrum of age, content and setting to where I now find myself … teaching from a yoga mat. In every circumstance I have learned even more about myself, in addition to delving into the subject. As a bonus, I have grown way beyond what I could have envisioned for myself. There is always something to learn. There is always room for growth. Evolving beyond where we think we can evolve—that exemplifies yoga for me.

photo by Kiki Z Photography

ARLINGTON STUDIO WINTER 2012 (13 WEEKS)MON JAN 2 - SUN APR 1

DIRECTIONS TO ARLINGTON

ARLINGTON STUDIO3811 Lee Highway Arlington, VA 22207

From Rt. 66 heading East: Take Exit 72 (Spout Run/Lee Hwy). Turn left onto Lee Hwy. Continue on Lee Hwy. until you reach the third light. Turn right onto N. Pollard. Park in lot on your right. The studio is on Lee Hwy. on the right in a small strip of stores.

From GW Parkway/Alexandria:Take the Spout Run Exit (left exit) off GW Parkway. Turn right onto Lee Hwy. Continue on Lee Hwy. and at the fourth light turn right onto N. Pollard. Park in lot on your right. The studio is on Lee Hwy. on the right in a small strip of stores.

First ClassFree!If you have never taken a class at our studio, we would like you to try a class on us. We hope that if Sun & Moon is the right studio for you that you'll sign up for one of our many offerings.You may want to give this coupon to a friend.Bring this coupon to the studio for your first class.

This offer is valid one time to local residents who have never attended class at Sun & Moon.

Arlington Fairfax City703.525.YOGA (9642)www.sunandmoonstudio.com

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Day/Time Class Instructor Start Date Fee Studio

MONDAY 10:00am-11:15am Level 1 Judith Lyon 2-Jan $195 A10:15am-11:45am Level 2 Asya Haikin 2-Jan $195 B12:00pm-1:15pm Gentle Asya Haikin 2-Jan $195 A12:15pm-1:30pm Meditation Jackie Shaffer 2-Jan Donation B4:00pm-5:15pm Level 1 Karin Caffi 2-Jan $195 B4:00pm-4:45pm Middle Schoolers (no class 1/16 or 2/20) Annie Moyer 2-Jan $143 C4:30pm-6:00pm Level 2/3 Jackie Shaffer 2-Jan $195 A5:00pm-6:00pm High Schoolers (no class 1/16 or 2/20) Annie Moyer 2-Jan $143 C5:30pm-6:30pm Mat Pilates 1 Danielle Ring 2-Jan $169 B6:15pm-7:45pm Level 3/4 Alex Levin 2-Jan $195 C6:15pm-7:45pm Level 2 Amir 2-Jan $195 A6:45pm-7:45pm Mat Pilates 1/2 Danielle Ring 2-Jan $169 B8:00pm-9:30pm Vinyasa 1/2 Suzanne Morgan 2-Jan $195 B8:00pm-9:15pm Level 1 Amir 2-Jan $195 A

TUESDAY TUESDAY 6:30am-7:30am All Levels Jane Phelan 3-Jan $169 A10:00am-11:15am Level 1 Judith Lyon 3-Jan $195 B10:15am-11:45am Level 2 Annie Moyer 3-Jan $195 A11:30am-12:30pm Feldenkrais Madeline Helbraun 3-Jan $169 B12:00pm-1:30pm Level 3 Annie Moyer 3-Jan $195 A4:30pm-6:00pm Level 2/3 Jackie Shaffer 3-Jan $195 A4:30pm-5:45pm Level 1 Tanja Szabo 3-Jan $195 B6:15pm-7:45pm Level 2 Jackie Shaffer 3-Jan $195 A6:15pm-7:30pm Level 1 Suzanne Morgan 3-Jan $195 B7:30pm-8:45pm Gentle Asya Haikin 3-Jan $195 C7:45pm-9:15pm Level 2/3 Laura Dillon 3-Jan $195 B8:00pm-9:15pm Level 1 Heidi Panetta 3-Jan $195 A

WEDNESDAYWEDNESDAY 6:30am-7:30am All Levels Charlotte Raich 4-Jan $169 A9:30am-11:00am Level 2 Jackie Shaffer 4-Jan $195 A9:30am-11:00am Vinyasa All Levels Kristin Heinz 4-Jan $195 B11:15am-12:30pm Level 1 Jackie Shaffer 4-Jan $195 A11:30am-12:45pm Moms & Babies Jane Phelan 4-Jan $195 B4:00pm-5:15pm Gentle Gere Riley 4-Jan $195 B4:30pm-6:00pm Level 2/3 Annie Moyer 4-Jan $195 A6:15pm-7:30pm Level 1 Jackie Shaffer 4-Jan $195 B6:15pm-7:45pm Level 2 Annie Moyer 4-Jan $195 A8:00pm-9:15pm Level 1 Tiffany Leeson 4-Jan $195 A8:00pm-9:30pm Level 2 Roger Panetta 4-Jan $195 B

THURSDAY THURSDAY 6:30am-7:30am All Levels Michelle Provenzano 5-Jan $169 A9:30am-10:15am Toddlers Together

(16 mos. to 3 yrs. w/caregiver) Paula Levin-Alcorn 5-Jan $169 per child;

20% sibling discountA

10:30am-12:00pm Level 2 Alex Levin 5-Jan $195 B10:30am-11:45am Level 1 Annie Moyer 5-Jan $195 A4:30pm-5:15pm Kids (ages 5 to 11) Azure Lea 5-Jan $169 A6:15pm-7:30pm Level 1 Carol Stehl 5-Jan $195 A6:30pm-7:45pm Prenatal Maureen V./Beth E. 5-Jan $195 B7:00pm-8:30pm Advanced Asana Rotating Faculty 5-Jan $195 C7:45pm-9:15pm Level 2 Suzanne Morgan 5-Jan $195 A

FRIDAY FRIDAY 9:30am-10:45am Level 1 Jane Phelan 6-Jan $195 B10:15am-11:45am Level 2 Jackie Shaffer 6-Jan $195 A11:00am-12:30pm Level 3 Judith Lyon 6-Jan $195 B11:45am-12:30pm Meditation Jackie Shaffer 6-Jan Donation A4:30pm-5:45pm Gentle Pauline H./Faith H. 6-Jan $195 B6:30pm-8:00pm All Levels Alfia Khaibullina 6-Jan $195 B

SATURDAY SATURDAY 8:00am-9:00am Mat Pilates 1/2 Nirinjan Devi 7-Jan $169 B9:15am-10:15am Mat Pilates 1 Nirinjan Devi 7-Jan $169 B9:15am-10:30am Level 1 Amir 7-Jan $195 A10:45am-12:15pm Level 2 Amir 7-Jan $195 A10:45am-12:15pm Vinyasa All Levels Kristin Heinz 7-Jan $195 B12:30pm-1:45pm Prenatal Pauline Howard 7-Jan $195 B

SUNDAY SUNDAY 8:00am-9:00am T’ai Chi John Sherburne 8-Jan $169 B9:00am-10:30am All Levels Enid Kassner 8-Jan $195 A9:15am-10:45am Level 3 Alex L./Jackie S. 8-Jan $195 B10:45am-12:00pm Level 1 Enid Kassner 8-Jan $195 A11:00am-12:30pm Level 2 Anne Jablonski 8-Jan $195 B4:45pm-6:15pm Vinyasa 2 Alfia Khaibullina 8-Jan $195 B6:30pm-7:30pm Meditation Jane & Garrett Phelan 8-Jan Donation B

FAIRFAX STUDIO WINTER 2012 (13 WEEKS)MON JAN 2 - SUN APR 1

OUR MISSIONSun & Moon Yoga Studio is a place for people to experience and study hatha yoga. We believe in a holistic approach, giving our students a well-rounded education, and bringing in teachers with eclectic backgrounds. We believe in combining alignment techniques of the body with breath techniques for calming and balancing the mind and the belief and faith that our work feeds us and is fed by the spirit of uni-versal energy present in all.

While this schedule is current as of the printing, there may be changes prior to and after the start of the quarter. Please check our website at www.sunandmoonstudio.com for the most up-to-date information.

DIRECTIONS TO FAIRFAX

FAIRFAX CITY STUDIO9998 Main Street Fairfax, VA 22031

From Rt. 29/211: Take Rt. 236 East (Main Street). Pass downtown Fairfax City. We’re located on the left in Main Street Center.

From I-495: Take Rt. 236 West (Little River Turnpike). Little River Turnpike turns into Main Street. We’re located on the right in Main Street Center.

From Rt. 123: Take Rt. 236 East (Main Street). We’re located on the left in Main Street Center.

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Day/Time Class Instructor Start Date Fee Studio

MONDAY 9:30am-10:45am Level 1 Corinne Krill 2-Jan $195 A10:15am-11:45am All Levels Carol Confino 2-Jan $195 B11:00am-12:30pm Level 2 Corinne Krill 2-Jan $195 A12:00pm-1:15pm Gentle Carol Confino 2-Jan $195 B3:45pm-4:30pm Kids (ages 5 to 11) Cynthia Maltenfort 2-Jan $169 B4:45pm-6:00pm Level 1 Carole Rodero 2-Jan $195 A

6:00pm-7:30pm Level 3 Vicki Christian 2-Jan $195 B6:15pm-7:45pm Level 2 Dena Jensen 2-Jan $195 A7:45pm-9:15pm All Levels Vicki Christian 2-Jan $195 B8:00pm-9:15pm Level 1 Deb Hertz 2-Jan $195 A

TUESDAY 7:00am-8:00am All Levels Cynthia Lim 3-Jan $169 B9:00am-10:15am Level 1 Christie Zepeda 3-Jan $195 A10:00am-11:30am Level 2 Annette Hyde 3-Jan $195 B10:30am-11:45am Level 1 Raima Larter 3-Jan $195 A11:45am-1:15pm Adaptive Yoga Noralea Dalkin 3-Jan $195 B4:30pm-6:00pm Level 2 Rixie Dennison 3-Jan $195 B6:00pm-7:15pm Level 1 Terry Strayer 3-Jan $195 A6:15pm-7:45pm Level 2/3 Rixie Dennison 3-Jan $195 B7:30pm-8:45pm All Levels Terry Strayer 3-Jan $195 A8:00pm-9:30pm Level 2 Melanie Mustone 3-Jan $195 B

WEDNESDAY WEDNESDAY 9:00am-10:30am Level 2 Cynthia Maltenfort 4-Jan $195 B9:30am-10:45am Level 1 Dena Jensen 4-Jan $195 A10:45am-12:15pm All Levels Anna Mikheeva 4-Jan $195 B4:30pm-5:30pm Mat Pilates 1/2 Stacy Oliver-Skaggs 4-Jan $169 B4:30pm-5:45pm Gentle Cynthia Lim 4-Jan $195 A6:00pm-7:30pm Level 2 Carol Confino 4-Jan $195 A6:00pm-7:30pm Level 3 Pat Pao 4-Jan $195 B7:45pm-9:00pm Restorative/Meditation Frank W./Cindy A. 4-Jan $195 A8:00pm-9:15pm Level 1 Carol Confino 4-Jan $195 B

THURSDAY7:00am-8:00am All Levels Cynthia Lim 5-Jan $169 B9:30am-10:15am Toddlers Together

(16 mos. to 3 yrs. w/caregiver) Corinne Krill 5-Jan $169 per child;

20% sibling discountA

10:15am-11:45am Level 2/3 Judith Lyon 5-Jan $195 B10:30am-12:00pm All Levels Carol Confino 5-Jan $195 A12:00pm-1:15pm Level 1 Vicki Christian 5-Jan $195 B12:15pm-1:30pm Gentle Judith Lyon 5-Jan $195 A1:30pm-3:00pm Level 2 Vicki Christian 5-Jan $195 B6:15pm-7:30pm Level 1 Carole Rodero 5-Jan $195 A6:30pm-7:45pm Prenatal Melanie Mustone 5-Jan $195 B7:45pm-9:15pm Level 2 Corinne Krill 5-Jan $195 A8:00pm-9:15pm Level 1 Melanie Mustone 5-Jan $195 B

FRIDAY 7:00am-8:00am All Levels Cynthia Lim 6-Jan $169 B10:00am-11:30am All Levels Kelly Tynes 6-Jan $195 B10:15am-11:45am Level 3 Vicki Christian 6-Jan $195 A11:45am-1:15pm Adaptive Yoga Noralea Dalkin 6-Jan $195 B12:00pm-1:15pm Level 1 Deb Hertz 6-Jan $195 A5:30pm-6:45pm Restorative Carole Rodero 6-Jan $195 B7:00pm-8:30pm Yoga & the 12 Steps

(12 weeks; no class 2/10)Rixie Dennison 6-Jan $180 B

SATURDAY 9:00am-10:30am Level 3 Annette Hyde 7-Jan $195 B9:15am-10:30am Level 1 Dena Jensen 7-Jan $195 A10:45am-12:15pm Level 2 Rixie Dennison 7-Jan $195 B10:45am-12:00pm Level 1 Annette Hyde 7-Jan $195 A

SUNDAY 9:00am-10:00am Mat Pilates 1/2 Nirinjan Devi 8-Jan $169 A9:15am-10:30am Level 1 Carol Confino 8-Jan $195 B10:15am-11:45am All Levels Michelle Provenzano 8-Jan $195 A10:45am-12:15pm Level 2 Carol Confino 8-Jan $195 B1:00pm-2:00pm Gentle Carol Confino 8-Jan $169 B4:30pm-5:30pm Middle and High Schoolers Cynthia Maltenfort 8-Jan $169 A5:00pm-6:15pm Prenatal Vicki Christian 8-Jan $195 B5:45pm-6:45pm All Levels Cynthia Maltenfort 8-Jan $169 A7:00pm-8:30pm Vinyasa Level 1/2 Michelle Provenzano 8-Jan $195 A7:00pm-8:00pm Meditation Jon Waterman 8-Jan Donation B

Class Descriptions TEACHER BIOS: For a listing of Sun & Moon teachers, please go to our website at www.sunandmoonstudio.com and click on “about sun&moon” and then “our teachers.”

Level 1: A basic introduction to yoga breathing, postures, and relaxation. Intended for beginners with no previous experience, or those looking for a gentle and basic ongoing practice.

Level 2: Refines the basics and provides more detailed alignment instructions and breath work.

Level 3*: Teaches more advanced standing and seated poses, pranayama, and begins integrating inversions, deeper backbends, and meditation techniques.

Level 4*: Intensifies an already-strong asana practice by developing a deeper internal and energetic understanding of yoga. Inversions, arm balances, wheel and lotus poses are included, as well as advanced pranayama and meditation. Students are expected to have a home practice. 

All Levels:  Includes the basics as well as options for deeper practice. These classes are appropriate for all but rank beginners.

Combination Classes (i.e. Level 1/2):  For those comfortable in the lower level, and interested in exploring the next.

Adaptive Yoga: A slow-paced class which combines yogic breathing, deep relaxation, and gentle movement to restore strength, range of motion and vitality. The practice will be modified for individual needs.

Advanced Asana: This is a challenging class for intermediate or advanced students desiring to learn how to practice and improve on the structure, flow, and energy of a more advanced practice, including inversions, wheel pose, lotus, binds, etc. Led by a different senior instructor each week, we will focus on a particular pose or set of poses, seeking steadiness and comfort for all. Required for In-Depth 350/500-hour teacher training; recommended for 200-hour training.

Feldenkrais: This combination of awareness and movement can reveal and alter behaviors responsible for chronic stress, tension, and pain; facilitate recovery from injury and improve creativity and skills. The focus is not on what you do but on how.

Gentle Yoga:  Basic poses at a slow pace. Ideal for beginners and/or students with health concerns.

Kids: Play and work with poses to increase flexibility and strength, develop coordination and posture, and explore relaxation and stress reduction tools. Yoga stories and/or visualizations will be presented in each class. For elementary ages.

Mat Pilates 1: This exercise system focuses on correct breathing, posture, and core strengthening. No admittance after week three without instructor permission.

Mat Pilates 2: The progression in this class is faster than Pilates 1 and provides an energetic, full body workout. Prior Pilates experience necessary.

Meditation:  Learn to cultivate a deeply satisfying inner quiet and mindfulness. Includes short dharma talks and various meditation tools and practices. Open to beginners and advanced students alike. No registration necessary.

Middle and High Schoolers: A playful yet disciplined practice of asana, prana-yama, and relaxation, intended to help reduce stress and promote strength, self-esteem, focus, balance, and positive body images.

Moms & Babies:  Bring along your baby, from infant to almost crawling, for this welcoming postnatal class that emphasizes how yoga can help you stay physically and emotionally strong and centered during your first months together.

Prenatal Yoga: An all-levels course to support and empower expectant mothers. Learn ways to ease aches and pains, make the body comfortable during pregnancy, and use the breath to calm and steady the mind.

Restorative Yoga: Completely relax, relieve tension and revive the mind and body through breath work and passive yoga poses. Restorative yoga provides an ideal way to end the work week, recover from stress, and renew the nervous system.

Restorative/Meditation: Combine the relaxation of a supported restorative yoga practice with various meditation techniques. Class will also include asana and is appropriate for all levels.

T’ai Chi: An introduction to Yang-style T'ai chi —a martial art emphasizing breath, focus and relaxation.  By practicing a sequence of slow, gentle, and flowing movements combined with mental concentration, the class will learn Cheng Man-Ch'ing's 37 posture form.

Toddlers Together: A fun romp for caregivers and toddlers. We will incorporate asana, stories, music, and creative movement to experience the joy and heartfelt wisdom of yoga with a child-like flow. 16mos to 3yrs, adult/child.

Vinyasa 1**: A fast-paced, challenging practice that builds stamina and strength through a series of flowing poses. Students should be comfortable coming quickly into standing poses with good alignment and should be practicing at Level 2 or above. Appropriate for beginning Ashtanga-style and power yoga practitioners.

Vinyasa 2**: Adds more advanced poses and challenging transitions to the fast, flowing pace of Vinyasa 1. Open to Level 3+ students or those comfortable with Vinyasa 1 and ready to expand. Appropriate for experienced Ashtanga-style and power yoga practitioners.

Yoga & the 12 Steps: Traditional 12-step programs offer a spiritual remedy for healing from addiction, but do not address the physical dimension. We will practice physical movement and postures, breathing exercises, and conscious relaxation; as well as begin to develop awareness and balance and connect our physical bodies to our mental, emotional, and spiritual selves. Both yoga and the 12-step philosophies are woven to provide a framework for authentic living and personal growth. Beginners very welcome and embraced.

* Classes at Level 3 and aboveinvolve more difficult levels of practice; teachers may invite students to join a lower level class when appropriate.

**Vinyasa classes are not recommendeduntil a student has completed at least two quarters of Level 2.

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Workshops, Programs, and Community Events

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YOGA FOR GOODJoin us as we practice yoga, promote awareness, and raise funds for a variety of causes. All classes are all levels, donations-only classes to support those in need.

Saturdays in Arlington and Fairfax 1/14, 2/18, 3/174:30p - 5:30p

Let us know if you’d like to organize a Yoga for Good event! Contact carol@sunandmoonstudio.com.

RAISE YOUR VOICE: KIRTAN FOR ALLKirtan is the yoga of devotion. It’s a soulful, musical, chanting celebration of the divine. It’s fun, exhilarating, and opens the heart through voice and sound. Donations only, to support our Yoga for Good program.

Saturdays in Arlington1/21, 2/18, 3/175:30p - 7:00p

Community Events This Winter

Day Date Time Loc Workshop Teacher

NEW YEAR’S/JANUARYNEW YEAR’S/JANUARYNEW YEAR’S/JANUARYNEW YEAR’S/JANUARYNEW YEAR’S/JANUARYNEW YEAR’S/JANUARY

Sat 12/31 11:00 - 1:30 Ffx The Yoga of Reflection and Intention Rxie Dennison

Sun 1/1 11:00 - 1:00 Arl Wring Out the Old, Breathe in the New Amir & Annie

Sun 1/1 1:00 - 3:00 Ffx Welcome the New Year Carol Confino

Sun 1/8 2:00 - 4:00 Arl Yoga for Winter Blues Annie Moyer

Sat 1/14 1:30 - 3:30 Ffx Yoga for Arthritis Vicki Christian & Carole Rodero

Sun 1/15 2:00 - 4:00 Arl Shakti Body Prayer Suzanne Morgan

Sat 1/21 1:00 - 3:00 Ffx Yoga to Manage Your Mood (Part 1 of 3) Carol Confino

Sat 1/28 1:30 - 3:30 Arl Restore w/Amir Amir

Sat 1/28 2:00 - 4:00 Ffx Yoga Nidra Rixie Dennison

FEBRUARYFEBRUARYFEBRUARYFEBRUARYFEBRUARYFEBRUARY

Fri 2/3 6:30 - 8:30 Arl The Yoga of Poetry: Mind, Body, & Inspiration Jane & Garrett PhelanSat 2/4 1:00 - 3:00 Ffx Yoga to Manage Your Mood (Part 2 of 3) Carol Confino

Sun 2/5 1:30 - 4:00 Arl Meditation Simplified Anne JablonskiFri-Sun 2/10-2/12 Variable Ffx Hosting Baxter Bell: Yoga for Healthy Aging Baxter BellSun 2/12 3:00 - 5:00 Arl Valentine’s Day Partner Yoga Roger & Heidi Panetta

Sat 2/18 1:30 - 5:00 Arl The Yoga of Painting Jackie Shaffer

Sat 2/18 1:00 - 3:00 Ffx Yoga to Manage Your Mood (Part 3 of 3) Carol Confino

Sat 2/25 1:30 - 4:30 Arl Healing Low Back Pain w/Amir Amir

MARCHMARCHMARCHMARCHMARCHMARCH

Sat 3/3 1:30 - 4:00 Arl Better Bones, Better Balance Beth Ebner & Carole Toulousy-Michel

Sun 3/4 2:00 - 4:00 Ffx Restorative Yoga Corinne Krill & Carole Rodero

Sat 3/17 1:30 - 3:30 Arl Jump Start Your Home Practice Anne JablonskiSun 3/18 2:00 - 4:30 Arl Yoga for the Feet Rixie Dennison

Sat 3/24 1:30 - 3:30 Arl Yoga at the Wall Amir

Sun 3/25 1:30 - 4:00 Arl The Yoga of Chant Raima Larter

YOGA FOR YOUR DOG:COMPASSIONATE TRAINING & HEALING

w/SUZANNE MORGANSat 2/4 in Arlington and Sun 3/9 in Fairfax

3:00p - 4:30p

FAMILY YOGA on SUNDAYS1/15, 2/26, 3/25 in Arlington, 4:00p - 5:00p1/22, 2/26, 3/25 in Fairfax, 3:00p - 4:00p

Ongoing Programs

Sun & Moon In-Depth: Advanced Studies & Teacher Training

Commitment to this path is a journey that allows us to respond to life with intelligence, intuition, compassion, and joy. Our program blends ancient wisdom with grounded contemporary counsel to cultivate relaxed awareness at all dimensions of being. Applications for 2012-2013 accepted beginning May 1, 2012. Contact alex@sunandmoonstudio.com for more information.

General Information and Fees

REGISTRATION INFORMATIONSun & Moon classes are offered weekly on a quarterly basis. We are a school of yoga with our classes structured to provide a well-rounded curriculum over an entire quarter. We recommend that students register for the full quarter, although we do allow students to attend with partial registration and/or on a drop-in basis.Please read all of our policy information before filling out the registration form on the following page. We accept beginners or new students at any time throughout the quarter as long as space is available in your class choice. If you are joining the quarter late, partial registration is available at a discount, provided that you sign up for six or more classes. Local students who have never been to Sun & Moon before, and are considering registering for classes, may take their first class free to determine if Sun & Moon is the right studio for them (ask our staff for terms and information).We accept Visa, Mastercard, Discover, checks, or cash. A $35 fee will be charged for checks returned to Sun & Moon.REGISTER EARLYRegistration is on a first-come, first-served basis. You have the option to register online, or by mail, fax, or phone. Please note, we will contact you only if the class you have chosen is full.SINGLE CLASS/DROP-INSA “drop-in” class is one you are not registered for. The rate for the drop-in class is dependent on whether you are currently registered for the quarter. We offer our students who are registered in the current quarter the discounted registration rate for an additional drop-in class. Students who are not registered in the current quarter pay the full drop-in fee. Note that though we always welcome drop-ins, occasionally space will not be available in a fully-subscribed class.FEES75-and 90-minute classes: $15/class for minimum of 6 per quarter $20/class to drop-in45-and 60-minute classes: $13/class for minimum of 6 per quarter $15/class to drop-in

MAKE-UPSWe invite you to make up a missed class in any other class within the current quarter at either studio. You may also make up classes in advance of a future absence within the current quarter. When you are doing a make-up, sign in at the front desk and inform the teacher. All make-ups must be taken during the quarter for which you are registered; they may not be carried over to the next quarter. Classes cancelled due to inclement weather may be made up during the quarter. Call the studio or visit our website to find out if your class has been cancelled.REFUND AND CREDIT POLICYKeeping in mind our liberal make-up policy, we understand that life circumstances sometimes get in the way, and yoga has to wait. If you decide you must ask for a credit or a refund, they are available for the number of classes remaining in the quarter, based on the date we receive your request (not the date you last attended). Therefore, please fill out a refund/credit request form as soon as you know you can no longer attend your classes.Refunds will incur the following administrative fees: $40 for classes, $5 for workshops. Refunds are given by check and may take up to six weeks to process. A Letter of Credit is valid for one year from the date issued, and incurs no administrative fee. Letters of Credit apply to classes and workshops only, and cannot be redeemed for cash or merchandise.Letters of Credit for workshops are available up to the day before the event. No refunds or credits are given the day of or after the workshop.WHAT TO WEAR AND OTHER USEFUL INFORMATIONComfortable clothes such as shorts, footless tights, or leggings with a t-shirt or tank top. Please do not wear baggy sweats or pants (this inhibits the teacher’s ability to spot misalignments). Please remove shoes before entering the yoga rooms. We have men’s and women’s changing areas. No heavy perfume/cologne or noisy jewelry, please. For your safety, please leave valuables locked and hidden in your car. Cell phones must be silenced; for the benefit of all, we strongly discourage cell phones in the yoga room. Sun & Moon Yoga Studio, Ltd. reserves the right to dismiss (with or without a refund) any student who disrupts the harmony of the class and/or studio environment.

Work Exchange VolunteersMuch gratitude to this dedicated group of helpers who keep the studio running: Abhaya Schlesinger, Ann Nolan, Anna Gibbs, Barb Lewis, Barbara Green, Belkis Hazera, Bharti Temkin, Carole Rodero, Celeste Beaupre, Chrissy Boylan, Christina Black, Claudette Ferron, Claudia Vandermade, Colleen Riley, Corie Brown, Cynthia Maltenfort, Deb Hertz, Deb Martin, Debbie Kidd, Debbi Pierce, Debi Wilson, Deborah Hrouda, Desiree Garcia, Diana Davidson, Diane Fernbacher, Elizabeth Wilbur, Emily Miller, Fran Tancretti, Heather Hendy, Hilde Carney, Ilene Cranisky, Jane Collins, Jean DasGupta, Jennifer Eubank, J.K. Klimek, Josette Weeks, Judy Greenblum, June Green, Karen Uhlir, Kathleen Stemplinski, Katie Fielding, Katie Rose McConnel, Kathryn Dame, Kelly Kaelin, Kim Grant, Kimberly Mosser, Laura Bell, Laura Motsch, LeeAnn Rupple, Lise Sajewski, Lynnette Le Mat, Margaret Ayers, Maria Sanchez, Marilee Muchow, Marsha Lederman, Mary Blackwell, Mary Thomas, Megan Peritore, Melanie Mustone, Melissa Farrelly, Michelle Jannazo, Michelle Negrelli, Mona Neff, Monica Romig, Nancy Powell, Nicole Urban, Olynda Dalesandro, Pamela Kirby, Penny Peters, Princess Bracey, Renee Mayo, Robert Kahn, Ronnie D’Errico, Sandra Kilburn, Sara Beckwith, Shobha Sahgal, Stacy Oliver-Skaggs, Stephanie Crews, Susan Alexander, Susan Bennett, Susan Dyer, Sydney Capito, Tarey Lea, Theresa Drake, Tiffany Leeson, Tom Wanat, Vicki Florian, Victoria Kaus, Yeme Mehari, Yumiko Almasov, Yvonne McGhee.Volunteer at one of our studios in exchange for yoga classes. Shift availability varies. Please check with the studio where you’d like to volunteer. Call 703.525.9642.

Studio Staff Amir Tahami, Annie Moyer, Cynthia Maltenfort, Kasey Richardson, Kris Healy, Lee Bory, Tali Auble, Vicki Christian

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Arlington Studio 3811 Lee Highway, Arlington, VA 22207 Fairfax City Studio 9998 Main Street, Fairfax, VA 22031 703-525-YOGA (9642) www.sunandmoonstudio.com

PRINTED ON RECYCLED PAPER

For online registration go to: www.sunandmoonstudio.com

DISCOUNT POLICY

Sun & Moon offers a $10.00 discount to students 60 years and older, OR students registering for two or more weekly classes during the same quarter. Discounts apply to full quarter registrations only.

GIFT CERTIFICATES

Yoga is a wonderful gift to longtime practitioners and beginners alike. We have gift certificates available for classes and workshops in any amount.

WORK EXCHANGE

We offer free yoga in exchange for those interested in volunteering to work at the yoga studio. Contact the studio where you’d like to volunteer.

Registration – Winter 2012703-525-YOGA (9642)

www.sunandmoonstudio.com

One form per person please.

Name ___________________________________________________________________ Date _______/_______/_______ Address __________________________________________________________________________________________________ City _______________________________________________________ State ___________ Zip __________________________

Phone (day) __________________________________ (evening) ___________________________________ (cell) ___________________________________ Email _______________________________________________________________________________________________________________________________

Please make payment to Sun & Moon for full amount. You may drop off, fax, or mail to:Arlington students, mail to 3811 Lee Highway, Arlington, VA 22207 Fax: 703-525-5524 Fairfax students, mail to 9998 Main Street, Fairfax, VA 22031 Fax: 703-934-9481

For mail in or Faxed registrations only:

Visa MC Disc# _________________________________________Exp. Date ___ /____

Signature __________________________________________________________________

Class Day Time Start Date Teacher Location Cost

Arlington __Fairfax __

Arlington __Fairfax __

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

One $10 discount is available per student per quarter. Discounts apply for full quarter registration only.Check box to indicate discount: Senior (60 years or older) OR Multiple Classes _

Office Use: Reg. Book Cash Reg. CC Proc.

Circle: V/MC/Disc/CA/CK# ____________

PR________ GC#_________ GC$_________

SMYS credit_______

NAME____________ Date rec’d _________

Database by__________________________

SIGN HEREBy signing here, I declare myself to be responsible for my own health and safety while participating in class. I have read and understand the make-up and refund policy. _____________________________________________________

TOTAL DUE

3811 Lee HighwayArlington, VA 22207

Presorted StandardU.S. Postage

PAIDWashington, D.C.

Permit #567

find us online at sunandmoonstudio.com friend us at facebook.com/SunAndMoonYogaStudio

VISITING MASTER TEACHER THIS WINTER:YOGA FOR HEALTHY AGING

BAXTER BELL, MDFri 2/10 - Sun 2/12

ALSO, DON’T MISS:YOGA FOR WINTER BLUES W/ANNIESun 1/8

YOGA FOR ARTHRITIS W/VICKI & CAROLESat 1/14

HEALING LOW BACK PAIN W/AMIRSat 2/25

RIXIE’S YOGA FOR THE FEET Sun 3/18

SAVE THE SPRING DATES as we welcome back our fabulous roster of master teachers

If you’re looking for ways to deepen your asana practice, to learn more about yoga’s benefits in daily life, or to see the many ways yoga can help your body and soul heal, our weekend immersions with guest faculty offer the perfect opportunity.

For a strong practice and disciplined alignment instruction, check out TIAS LITTLE 5/10 - 5/13

For internationally-recognized yoga therapeutics, come seeDOUG KELLER 4/20 - 4/22

For the most open-hearted wisdom that yoga can offer, you won’t want to miss KIRA RYDER 6/1 - 6/3

Watch our website for details soon.

Yoga for Good

Join us as we practice yoga, promote awareness, and raise funds for a variety of very important causes surrounding our community. Experience an all-levels, donation-only class led each month by a different teacher—one class in Arlington and another in Fairfax, Saturday afternoons monthly, 4:30p - 5:30p. 

100 percent of your donation goes directly to chosen nonprofit organizations that work toward the health, education, and general well-being of those in need in mind, body, and spirit. The groups we support are primarily in the Washington, DC/Northern Virginia community.

Would you like to organize a Yoga for Good class for your favorite charity? We’ll provide the teacher!  Contact carol@sunandmoonstudio.com.