Unnata® Aerial Yoga is for students with a regular yoga practice. In this class, we alternate between the mat and a fabric hammock to find a deeper awareness of each posture and a truly balanced practice. Yogic principles such as ahimsa (non-harm) and mindfulness are at the foundation of Aerial Yoga. Asanas (postures) are practiced with focus on breath, alignment, and meditation. The fabric hammock is a prop intended to assist with muscle release and strengthening, and body alignment. This practice helps the body’s fascia unwind and the mind quiet, helping you feel more whole. This is a wonderful complement to your mat practice!
Unless you have practiced Aerial Yoga elsewhere, you are required to attend our pre-requisite Introduction to Aerial Yoga Workshop (see Workshops) before attending a drop-in class. We only have 9 hammocks, so please register online or call ahead for both Aerial workshops and classes. *If you have a spinal condition, injury, or medical issues that prevent you from inverting (glaucoma, heart condition, etc) or backbending, please obtain your doctor’s permission.
*This class is not donation-based. Cost is $15.
A glowing, candle-lit, pre-bedtime gift to Self! Come to this later-evening practice to find balance and clarity. This sequence helps to burn off any of the day’s acquired blockages, and has an emphasis on calming poses to transition the body to relaxation in preparation for a deep and healing night’s sleep.
Forrest Yoga is a modern yoga style that combines Hatha Yoga Technique and Native American Medicine to address current day stresses and challenges, both physical and emotional. Forrest Yoga uses longer poses to build strength, integrity, feeling and introspection, as well as focused breathing to flush out our cell tissues of old stagnant energies. Created by Ana T. Forrest, Forrest Yoga encourages you to go deeper in your practice, find your truth, and then, take these gifts beyond the mat into every aspect of your life to create a sense of freedom within.
This class emphasizes the mind-body connection and moves at a pace that allows students to explore and decide how much to do. We focus on range of movement, alignment, strengthening, stretching, awareness, breathing, and relaxation. The class is appropriate for students of all ages – beginners, as well as more experienced students seeking a slower, mindful practice that will leave them both relaxed and energized.
Come sit with yourself as you are. Settle into stillness. Rest with loving attention for all aspects of who you are for physical, mental, emotional, and spiritual well-being.
“You can’t stop the waves, yet you can learn to surf” – Jon Kabat Zinn
Meditation practice is a place to learn to surf – a perching point like sitting on a rock at the North Shore and watching the waves of thought. In this stopping place, the body learns to surf the waves of emotion – creating new neurons, filtering stress, and giving birth to new habits. Each 30 minute period will begin with brief gentle movement and breath awareness followed by guided instruction. The last Wednesday of each month will be dedicated to a guided loving kindness meditation.
This healing practice is for anyone whose life has been affected by the Big 6 Addictions – Food, Drugs, Alcohol, People (co-dependency, relationships, sex), Money (gambling, shopping), and Technology (social media, online games). This class takes a “mindful beginners yoga” approach – designed for newcomers and anyone seeking a gentle yoga experience that attends to the whole body, mind, and spirit. Learn to focus on the breath as both a prayer and a meditation to enhance your recovery from dependency on outside sources for inner peace and calm. Each class offers a spiritual principle talk, a guided meditation, breathing exercises, and simple yoga poses in a fun, community-based setting. Come have fun, connect to a community in recovery, smile, and learn how to apply basic spiritual principles in your daily life, one breath at a time! This theme is weaved into Gentle Yoga with Michelle on Thursday mornings at 8:30.
Hatha-style; linking breath to movement in a flowing sequence. By slowing the pace down, we create opportunity to refine and understand alignment, create space and opening in the body and become aware of the subtle energy flow within us, revealing inner strength.
All levels will find benefit – beginners have time to absorb the elements of a new practice, and the more advanced have time to go deeper into the asana and breath with intention and tapas (heat).
SomaYoga is a blend of somatic movement, therapeutic yoga, and classic asana; a class intended to encourage functional and free movement in our beings.
Life happens and sometimes overuse, strain, trauma, or injury can cause parts of our body (and mind) to go unconscious. Using the somatic element of this class as a re-education of the muscles we can slow down and align movement with the range of motion specific to your body. By strengthening mind/body connection through building this awareness consciousness is gained. And when bodies function in the inherent brilliance intended they are limitless and empowered to heal themselves. From the foundation found in your body we’ll continue to nourish using therapeutic yoga techniques and attention to breath as we build into classic yoga postures and sequences.
This class is accessible for every body as you are guided to find the postures and movements in a way that is from within, along with suggested modifications. It is ideal for anyone interested in finding a more free, curious, and awake relationship with their interconnected mind/body/spirit.
When muscles become chronically contracted from experiences in the body of misuse, injury, trauma, physical or emotional stress, the body becomes imbalanced. Years of adjusting to these changes can lead to pain in the neck, back, hips, knees, shoulders, etc., eventually leading to sciatica, scoliosis, carpal tunnel, disc degeneration, arthritis, fatigue, and myriad other structural and functional problems.
This SomaYoga class is geared for folks who are in pain or want to stay out of pain. Using the techniques of Somatics and Therapeutic Yoga we will work to improve your quality of life. We use breathing techniques to stimulate the para-sympathetic nervous system and move the body from a constant state of stress to a new found relaxed resilience. Muscles are released, relaxed and balanced through the use of somatic movements which focus the brain specifically on the contracted muscles and movement patterns. This simple process can undue years of chronic tension and pain. Strength and stability are built ounce by ounce with techniques of Yoga Therapy to help you find more ease and greater freedom. You will notice posture and function return to normal, flexibility return, and overall energy and quality of life increase since you require much less effort to do daily things. Get out of pain, Gain function.
Note: If you are unsure whether or not you can participate in a group setting given your particular circumstances, you may benefit from exploring a more individualized plan in a private session.
Help your teen develop healthy habits for a lifetime of wellness and happiness. This practice will integrate physical, mental, emotional, and social development. We will work on simple breathing techniques, yoga poses to release energy and develop strength and concentration, and relaxation techniques to calm the body and mind.
This class is open to all abilities ages 12-18. Through this practice, your teen will develop more personal awareness and learn specific strategies to maintain focus and manage their emotions and impulses. Over time, these skills and practices develop greater health, self-mastery, and well-being.
The elements in this class stay true to the Sanskrit word tula’s meaning: balance. All levels will enjoy this yin (energy calming)/ yang (energy/heat building) practice promoting strength, flexibility, balance and clarity. Asana (poses) will challenge with dynamic and static action and restore with deep release to produce an overall effect of invigorated steadiness and calm. Poses are taught with modifications and the opportunity to intensify or simplify as needed.
This flowing style yoga class, while linking breath and movement, will build heat, promoting strength, flexibility, balance and agility. Within the challenge there will be calming poses woven throughout to ensure a grounding and stress-relieving result.
Yin Yoga is a Taoist-based passive practice. Yin postures are deep stretches supported by props and held for 2-6 minutes. These deep stretches allow us to open up and expand through connective tissues (fascia/ligaments/tendons/joint fluids) and meridians that run throughout our bodies. This class is ideal for anyone looking to create more stillness in their mind and release in their body. Weather you’re an absolute beginner or a seasoned practitioner, come and explore the softer side of yoga.
This class combines Yin Yoga with Restorative Yoga. Restorative Yoga is also a passive practice, where props are used in various postures that support the spine, quiet the nervous system, and release tension. Each restorative posture is held between 5-7 minutes (approximately).
This class is the same as the Yin Yoga class, but includes additional time for a Yoga Nidra practice where awareness is guided throughout the body to bring us to the deeply relaxed state between awake and asleep.
Through Yoga Calm practice, your child will develop more personal aware-ness and learn specific strategies to maintain focus and manage their emotions and impulses. And practice over time contributes to his/her greater health, self-mastery and well-being. Help your child develop healthy habits for a lifetime of wellness and happiness.
Yoga Calm gives children a practice and routine that integrates physical, mental and emotional development. Skills include: simple breathing techniques to slow down the nervous system, develop self-control and connect kids with their feelings.
Yoga poses to release energy, learn compassion and develop strength, concentration and self-confidence. Games and processes that develop patience, mindfulness, leadership and other social/emotional skills. Relaxation techniques and storytelling to calm the body and mind, and integrate physical, emotional and cognitive experiences.
Learn to practice classical yoga with options specific to larger bodied yogis. The sessions include guided breathing, gentle flow, and time to focus on specific postures. We use the three Bs of props – blankets, blocks and bolsters (also straps and the walls) to learn to be stronger and more comfortable in poses. Many yogis have said this class helps them relate to and appreciate their bodies in more loving ways. This class is a great complement to other classes at Tula. We challenge and modify for each person individually.
DANCE & FITNESS
This fitness class is for everyone who wants to explore getting stronger breath, muscles and spirit. A supportive environment that teaches every movement in 1st, 2nd and 3rd gears allowing you to tailor the workout to where you are for the day. There is no “DROP DOWN AND GIVE ME 20!” in this class – only a supportive environment that teaches, guides and challenges.
Taught by Sarah Turino www.turinofitness.com
Dancing Freedom is a practice of liberation. It is fun, empowering, and supports the emergence of the inner Self. Each class offers both freedom and structure, creating a safe, welcoming space for people to experience greater expression, trust, healing and connection.
*This class is not donation-based. Cost is $20.
JourneyDance™ in a systematic movement modality designed to promote emotional freedom, physical fitness, and to build community in a fun and non-judgmental environment. From a young age we are scripted to move, look and act in certain ways. In JourneyDance we peel back the layers of conditioning to redefine our relationship with our bodies, emotions and to reconnect with our true selves. With creative imagery and movement suggestions you will be guided through a series of exercises that will leave you feeling empowered and embodied. Absolutely no prior dance experience is required.
This class begins on the mat with asana practice. The second half of class goes off the mat by exploring basic modern dance movement techniques. Expand your body awareness and artistry in a safe and fun way that expands from your yoga foundation.
Nia is a fusion fitness class unlike any other. When you step into the practice of Nia, you play and workout with 9 movement forms from the dance arts, martial arts and healing arts. The result is whole body conditioning, increased strength, agility, stability, flexibility and mobility, as well as a “work-in” for your mind and spirit. You leave class feeling energized and sweaty, calm and relaxed. Nia’s 52 foundational movements are easy to learn and can be modified for any level of fitness. As we move in our bare feet (shoes are optional, just be sure that they are not street shoes) the low impact moves stimulate our awareness of our bodies, deepening a connection to the life force energy of Joy that resides in each of us. For more information about Nia: www.nianow.com
Open Floor is a healing movement practice that invites us to move & include the fullness of our experience by awakening our sensate experience, emotional intelligence, and relational skills with mindful awareness. It is a dance inquiry of honoring and listening to internal reference points & discovering what it means, in your body, to live an embodied life.
*This class is not donation-based. Cost is $20.
Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health.