December (2025) schedule: 44 yoga classes, 2 yoga nidras, & 1 yoga social!

Posted on December 2, 2025 by 4yoga

We’d love to see you in December, whether at the studio, at our all y’all welcome yoga social, or—better yet—both! Read on to learn more about this month’s pose, our regular classes, our donation class, and our holiday downtown yoga social—and know that we invite everyone to join us anytime!

December’s pose of the month:  Viparita Virabhadrasana (or Reverse Warrior) 

viparita = inverted
virabhadra = warrior avatar of the Hindu god Shiva
asana = pose or shape

Reverse warrior pose strengthens the hips and quads, as well as the shoulders and arms.  It also stretches the groins, hips, and obliques and improves the flexibility of the spine. The pose combines a strong foundation through the legs with a sense of openness of the heart and side body. 

From Warrior II, without changing the engagement of the legs, lower the back hand to the back thigh, turn the front palm toward the ceiling, and sweep the front arm up and back; gaze at the inside of your arm or the top hand, if available. Soften through the back shoulder and breathe into the opening created by the bend. Release the pose by coming back to Warrior II.

—Uta

Holiday Yoga Social: join us at Room 433 on Thurs., Dec. 11, 5:30 p.m.

Come enjoy the lights on Fountain Square from the Park Row side of the park on Thurs., Dec. 11, at 5:30 p.m.!  We are grateful to Lynn O’Keefe for inviting our community to her event space, Room 433, for December’s yoga social!  

Either attend Heather’s 4 p.m. Basics class and walk across the park together or come directly to Room 433, which is located above Back Down South.  Everyone is welcome, and we will provide a selection of alcoholic and non-alcoholic beverages; please bring a vegetarian snack to share.  

(If you’re able to RSVP, either to one of our teachers or to the Facebook event, we would appreciate knowing you’re coming!)

Other December Updates

In order of chronological appearance, here are some December classes we especially look forward to sharing with you!

  1. Return of the Wednesday-morning Flow class.  We are pleased to return this weekday Flow class to the schedule this month—join Uta and Frances on Wednesdays at 9 a.m.  And, of course, we continue to welcome Flow fans to the Saturday morning 11 a.m. class, as well.
  2. Donation class to benefit The Hive.  Thank you to Uta for offering a second donation class this year—join her for the Flow class at 9 a.m. on Wed., Dec. 17!  Our donation classes serve our community by providing an opportunity for folks to take a class without paying a fee (donations are entirely optional) and supporting a local non-profit organization with 100% of the fees that are donated.  Uta has selected The Hive in BG to receive her donations!
  3. In person and Zoom options for yoga nidra.  We are pleased to continue to offer a Zoom option for one of this month’s two yoga nidra sessions.  That session will take place on Mon., Dec. 29; to receive the Zoom link, just register here.  Or, if you prefer to experience yoga nidra in person, join Shigeko at the studio either on Sun., Dec. 28, or on Mon., Dec. 29, both at 5:30 p.m.
  4. New Year’s Eve and New Year’s Day classes.  We are delighted to continue our transition of concluding one year and launching another one with a pair of holiday yoga classes!  On New Year’s Eve (Wed., Dec. 31), join Liz at 9 a.m. to bid farewell to 2025; on New Year’s Day (Thurs., Jan. 1), join Maria at 9 a.m. to welcome 2026!

If you ever have questions about or feedback on our offerings, just drop Angie a email or Facebook message or catch up with her at a post-class gathering.  And, as always, for a full copy of the month’s schedule and descriptions of our class styles, please see the calendar page or pick up a hard copy at the studio. 

Throwing it back to January 2024 and Fountain Square’s lights!
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Training Thursday:  Heather earns E-RYT 200 credential!

Posted on November 13, 2025 by 4yoga

In this Training Thursday post, we are excited to share the news about Heather Kessler‘s recent credential upgrade! Heather recently accumulated 1,000 hours of yoga teaching and, as a result, earned the E-RYT 200 designation from Yoga Alliance!

In this credential, the “E” designates at least 1,000 hours of yoga teaching experience, and one notable feature of Heather’s teaching is the variety of locations where she has shared yoga! In addition to her classes at 4yoga, here is a partial list of folks to whom she has brought yoga at locations in and around Bowling Green:

  • Yogis at Harmony Therapeutic Yoga
  • Middle schoolers at South Warren Middle School (an elective class)
  • People at their Airbnbs and workplaces with Mobile Mat Yoga
  • Yogis in her front yard for Pandemic Yard Yoga
  • Folks seeking individual, private yoga at Down Dog BG
  • Miss Kentucky candidates at The SKYPAC

Those fortunate to have experienced Pandemic Yard Yoga were hardy souls, practicing in a variety of weather conditions, including, on a memorable February day, the snow!

Heather leads a special Snowga class for Pandemic Yard Yogis on Feb. 20, 2021.
Photo credit:  Maggie Schmid Shelton.

Earning this credential puts Heather in good company among 4yoga teachers: she joins Carmen Herrera, Liz Heller, and Shigeko Sleeper in holding the E-RYT 200 designation. Please join us in celebrating Heather’s achievement and celebrating our teachers’ experience!

To catch Heather’s classes at 4yoga, join her on Thursdays at 4 p.m. for her weekly Basics class!

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November (2025) schedule: 47 classes, 2 yoga nidras, 1 book club!

Posted on November 3, 2025 by 4yoga

November resets both our clocks and ourselves to standard time.  Fortunately, yoga is one of the tools we can use to ease this adjustment, and we look forward to welcoming you to the studio this month.  Read on to learn more about November’s asana focus and our special classes and events!

November’s pose of the month: Ardha Matsyendrasana (or Seated Twist or Half Lord of the Fishes)

ardha = half

matsye = fish

indra = lord or king

asana = pose

Mindfully practicing a twist such as this in yoga can help prevent injury from the tasks we do in everyday life. This seated twist activates small muscles along the spine and stimulates digestion.

Prioritize elongating your spine over a big rotation. Inhale to elongate your spine. As you slowly exhale, think about using your core muscles and twisting from the belly button first. As you ease into your twist, you can then gently turn the head and carry your gaze over the shoulder. You may notice an activation of your back muscles and abdominals as you rotate your spine. Begin with the right leg drawn in first, then complete this pose on the opposite side. 

—Liz

November Updates

In order of chronological appearance, here are some November highlights we look forward to sharing with you!

  1. Four weekend classes continue.  Weekends offer plentiful options to practice!  Select from a pair of classes on Saturday morning (Basics, then Flow) and a pair of classes on Sunday afternoon (Basics, then something more meditative—Restorative, Yoga Nidra, or Yin).  Drop in for one or both classes—if you choose to double up, you can treat yourself to a mini-yoga retreat for only $20! 
  2. Donation class to benefit Feeding America, Kentucky’s Heartland.  Thank you to Liz for offering a second donation class this year!  To participate in November’s class, join Liz on Sun., Nov. 9, at 4 p.m.  Our donation classes serve our broader community in two ways: 1) they provide an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) they support a local non-profit organization with 100% of the fees that are donated.  Liz has selected Feeding America, Kentucky’s Heartland to receive her donations!
  3. In person and Zoom options for yoga nidra.  We are pleased again to offer a Zoom option for one of this month’s yoga nidra sessions.  Receiving the Zoom link for that session, on Mon., Nov. 24, is easy: just register here.  Or, if you prefer to experience yoga nidra in person, join Angie at the studio either on Sun., Nov. 23, or on Mon., Nov. 24, both at 5:30 p.m.
  4. Book club gathers on Sun., Nov. 16 at 1:30 p.m.  This month, we will meet to discuss The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté and Daniel Maté. Our book club is very casual—everyone is welcome, regardless of how much or how little of the book you have completed!  And, if you prefer borrowing to buying, know that our friends at the Warren County Public Library have copies available in both physical and audio formats. (If you use Facebook, RSVP to our book club event to receive a reminder of the meeting.)
  5. Thanksgiving Day class.  Thank you to Uta for teaching our traditional class on Thanksgiving Day!  Whatever your plans for later in the day, we hope you can join her on Thurs., Nov. 27, at 9 a.m. for a holiday practice.

If you ever have questions about or feedback on our offerings, please reach out to Angie, either through our Facebook page or at a post-class gathering.  And, as always, for a full copy of the month’s schedule and descriptions of our class styles, please check the calendar page or pick up a hard copy at the studio. 

An unexpected form of “fall color” on Fountain Square Park—roses!
Nov. 3, 2025
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Training Thursday:  Angie earns E-RYT 500 credential!

Posted on October 30, 2025 by 4yoga

Although this announcement isn’t technically reporting on a training workshop, we are excited to share that Angie Jones has recently earned a new yoga teaching credential, the E-RYT 500 designation!

We know that’s a lot of initials and numbers and may sound kind of inside baseball, so let’s explain: “E-RYT” is Yoga Alliance’s designation for “Registered Experienced Yoga Teacher,” and, in this case, the “experience” required is 2,000 hours of yoga teaching. The “500” indicates the level of training a teacher has completed, either a single, 500-hour training program or a pair of smaller programs (typically one 200-hour and one 300-hour).

Angie completed her 200-hour yoga teacher training program in April 2011 through yogaLOFT in Bowling Green, and she finished her 300-hour program in April 2019 through Sanctuary for Yoga in Nashville. Her retirement from WKU in December 2024 allowed her to accelerate her yoga teaching opportunities this year, reaching the milestone of teaching 2,000 hours in September 2025. Thank you to all of the students over the past 14.5 years who have joined her for classes!

We are also delighted to note that two other 4yoga teachers had already earned their E-RYT 500 credential, putting Angie in excellent company. Beshka Moore and Frances Strickler are also registered experienced yoga teachers who have taught more than 2,000 hours of yoga and completed at least 500 hours of training.

And while we are celebrating our teachers’ accomplishments, we are proud that five of our teachers hold the YACEP (Yoga Alliance Continuing Education Provider) credential.

The YACEP designation allows teachers to offer professional development to their fellow teachers. We recognize Liz Heller, Angie Jones, Beshka Moore, Frances Strickler, and Shigeko Sleeper, all of whom are YACEPs!

Angie looking totally natural and not at all awkward during an April 2025 photoshoot.
(photo credit: Keely Nicole Photography)
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October (2025) schedule: come practice—and celebrate—with us!

Posted on October 11, 2025 by 4yoga

Whether you want to drop in for one of our 54 yoga classes, join us for an anniversary celebration at a new downtown venue, or try out the Zoom option for yoga nidra, we hope we can offer something to support you in October!

October’s post of the month: Vrikshasana (or Tree Pose)

vrksa = tree

asana = posture

This pose helps with balance and focus, helping students with the mind-body connection. 

To get into the pose, start in mountain pose (tadasana), grounding the feet into the mat. Take the gaze (drishti) to the floor a few feet in front of you and fix it on an unmoving spot. Point one toe to the side and, while keeping a slight bend in the knee, press the foot to the inside of the ankle and turn the knee out to the side.The foot can also be brought to the calf or inner thigh (note: avoid pressing into the knee). Breathe deeply and bring the hands together at the heart center or raise the arms up to your “branches.”

This pose can also be practiced with the back against a wall or using a chair. 

—Maria

14th Anniversary Party: Thurs., Oct. 16 at Lily May!  

We are excited to celebrate our 14th anniversary together at a new downtown venue, Lily May Bourbon Company, on Thurs., Oct. 16, 5:30–8 p.m.  We have reserved a 4th floor room with elevator access and a view of Circus Square and look forward to seeing you there!  We’ll provide light refreshments, and you’ll be able to order from the restaurant’s menu for beverages and additional food. 

To help us plan, please either RSVP “going” on the Facebook event page or let Angie or Heather know you’ll be coming.

October Updates

In order of chronological appearance, here are our additional October highlights!

  1. Four weekend classes continue.  We are continuing to offer a pair of classes on Saturday morning (Basics, then Flow) and a pair of classes on Sunday afternoon (Basics, then something more meditative—Restorative, Yoga Nidra, or Yin).  Drop in for one or both classes each day—and, if you choose to double up, treat yourself to a mini-yoga retreat for only $20! 
  2. Donation class to benefit Hope Harbor.  Thank you to Maria for offering a second donation class this year!  Join Maria on Sat., Oct. 11, at 9 a.m. for her Basics class.  Remember that donation classes serve our community in two ways: 1) by providing an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) by supporting a local non-profit organization with the fees that are donated.  Maria has selected Hope Harbor to receive 100% of donations made to her class!
  3. New Zoom option for yoga nidra.  We have heard that some of you would like to practice yoga nidra from the comfort of your home, and Shigeko is ready to make that happen on Mon., Oct. 13, at 5:30 p.m.  To allow Shigeko to send you the Zoom link for the session, register here and follow the instructions to submit your class payment in advance.  If you prefer to practice in person, Shigeko will offer yoga nidra at the studio on Sun., Oct. 12, and Mon., Oct. 13, both at 5:30 p.m.  (The Monday class is a “hybrid” class and will welcome participants both in person and on Zoom.)

Reminder:  next book club:  Sun., Nov. 16, 1:30 p.m.

Participants in the August book club selected The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté and Daniel Maté as our next read.  If you prefer borrowing to buying, know that our friends at the Warren County Public Library have copies available in both physical and audio formats.

Whether practicing, celebrating, or—ideally—both, we look forward to seeing you in October!  For a full copy of the month’s schedule and descriptions of our class styles, please see the attached file, check our website, or pick up a hard copy at the studio. 

Flowers on Fountain Square
Oct. 11, 2025
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September (2025) schedule: celebrating 14 years!

Posted on September 5, 2025 by 4yoga

We are excited to practice with you in September, the month of our studio’s 14th anniversary.  Whether you’ve been part of our community since that first class in September 2011 or just joined today, thank you for being part of this community yoga adventure!  

September’s post of the month: Paripurna Navasana (or Seated Boat pose)

paripurna = full
nav = boat
asana = posture

Nav, which refers to a boat, is also part of the word pranava. the sound of OM. Om is described as a boat that carries us safely across life’s stormy seas by uniting us with our true being, whose essence is centering and equanimity.

—Frances

September’s updates

In order of chronological appearance, here are September highlights!

  1. Four weekend classes continue:  We are continuing to offer a pair of classes on Saturday morning (Basics, then Flow) and a pair of classes on Sunday afternoon (Basics, then something restful—Restorative, Yoga Nidra, or Yin).  Drop in for one or both classes each day—if you choose to double up, you can have a mini-yoga retreat for only $20!  (Sat., Sept. 6, is an exception, with only a 9 a.m. Basics class.) 
  2. Two opportunities for yoga nidra with Angie. To provide options for those who want to practice yoga nidra, we are offering it on two consecutive days.  Join Angie either on Sun., Sept. 14, or on Mon., Sept. 15, both at 5:30 p.m., for this special practice.  In yoga nidra, participants spend 60 minutes being guided into a deeply relaxed state.  (This will be the same yoga nidra, just scheduled on different dates to allow more folks to participate.)
  3. Donation class with Frances: support the Simpson County Animal Shelter. Join Frances on Thurs., Sept. 18, at 9 a.m. for this month’s donation class! These classes serve our community in two ways: 1) by providing an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) by supporting a local non-profit organization with the fees that are donated.  Frances has selected the Simpson County Animal Shelter to receive any donations made to her class!
  4. Official 14th anniversary:  Sat., Sept. 27.  On Sept. 27, 2011, 4yoga offered its first yoga class at Dance Images!  Just like the glitter that embedded itself into our yoga mats in that first year, our studio has persisted, continuing to provide affordable and accessible yoga to our community.  We are grateful for your showing up and supporting the studio throughout the years!  Keep an eye on the October schedule for an official celebration, but we will be raising a few toasts to our community at our informal, post-class gatherings in September.

Next book club:  Sun., Nov. 16, 1:30 p.m., The Myth of Normal

Many thanks to everyone who was able to attend our August book club meeting and to those who have been asking “what’s next?”  Participants in the August meeting selected The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté and Daniel Maté as our next read.  Our friends at the Warren County Public Library have copies available in both physical and audio formats.

We look forward to seeing you in September—please check the calendar page for a full copy of the month’s schedule and the descriptions page for more information about the class styles. Or pick up a hard copy the next time you are at the studio.

The Pots Place at 428 East Main Ave.
4yoga’s home since Oct. 2012
Aug. 28, 2025
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Training Thursday:  Maria completes Low Back 101!

Posted on August 21, 2025 by 4yoga

This summer Maria French has been busy not only teaching yoga but also continuing to learn more about how to teach yoga!  For six weeks in July and August, Maria participated via Zoom in a training with Joe Taft from Asheville Yoga Center in Asheville, North Carolina.

Each of the six weekly installments of Low Back 101 lasted 1.5 hours, resulting in Maria earning 9 continuing education hours from Yoga Alliance.  The first five sessions each highlighted one or two key areas to support students with low back pain, and the final class integrated all of these lessons.  As Maria notes, “Low back pain is an issue many [of us will] experience at some point in life. This training is one more example of the many ways yoga can help to heal the body.”

Maria found the structure of the training to be very useful. She says, “breaking it down in this way was helpful in understanding areas to troubleshoot with students depending on their individual needs (i.e., underdeveloped glutes/abs or improper alignment).”

In terms of takeaways, these are Maria’s most substantial ones: “This training has given me more insights to address a key issue both students and myself frequently experience. It has helped me to refine my alignment in my own practice and has given me additional language to help with cueing.”

Because we know many members of our community are also managing low back pain, here are the training’s key lessons:

  1. Practice appropriate breath work (pranayama)
  2. Strengthen glutes
  3. Strengthen abdominal muscles
  4. Minimize rib thrusting
  5. Stretch hip flexors
  6. Draw the femur heads back during forward folds.  

To learn more about how to apply these lessons to your yoga practice, join Maria for a Basics, Flow, Restorative, or Yin class at 4yoga!

Maria at the 4yoga studio (photo credit: Keely Nicole Photography)
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August (2025) schedule: welcome Danny Brewington and join us for special events and regular classes!

Posted on August 2, 2025 by 4yoga

We are excited for all that August holds, and we hope to see you for a guest teacher event, a book club conversation, a drop-in class, or a social outing!  

August’s post of the month: Baddha Konasana (or Bound Angle pose)

baddha = bound
kona = angle
asana = posture

Baddha Konasana is a seated hip opener and groin stretch. This posture tones the pelvic floor and abdomen and releases tension from the hips. Baddha Konasana may help create a sense of safety and security, allowing the yoga practitioner to cultivate a sacred space. This pose can also be done against a wall and my personal favorite variation of this pose is Supta Baddha Konasana (reclining bound angle).

Everyone’s body is different! Our bones and joints are shaped and move differently, allowing each yogi to have their own expression of this posture. Keep this in mind as you come to your Bound Angle and focus on releasing your hips. Placing a block under each knee may also help facilitate a more comfortable opening for the hips.

To begin, sit cross-legged with your hands resting comfortably on your knees. Gently draw the soles of the feet together, allowing the knees to open out towards the sides as you draw your heels in towards your body in a comfortable shape. As you ground through your sits bones, lengthen through the crown of the head. Press your heels together and send the thighs outward diagonally to create space in your hip joints. Draw your chin back and in slightly to lengthen your cervical spine and align your head over your torso with a soft gaze.

—Liz

August’s guest teacher: register to join Danny Brewington on Sat., Aug. 16

Would you like to expand your practice by practicing yoga or meditation with a new teacher?  If so, we hope you can join us for one or both of Danny Brewington’s upcoming events at 4yoga!  On August 16, Danny, a Nashville-area teacher, will offer a chakra-themed Basics-level yoga class at 11 a.m. and host a meditation workshop at 1:30 p.m.  For more information about these special opportunities, see our website or our Facebook event; if you’re curious to learn more about Danny and the decades of experience he brings to his classes, check out his website.  If you’re ready to register, complete this form to reserve your space! 

August’s other updates and special events

In order of chronological appearance, here are some additional August highlights!

  1. Double the weekend classes!  We now offer a pair of classes on Saturday morning (Basics, then Flow) and a pair of classes on Sunday afternoon (Basics, then something restful—Restorative, Yoga Nidra, or Yin).  Whether your weekend wants something more energetic or something more grounding, we’ve got you covered.
  2. Book club discusses Atomic Habits on Sun., Aug. 3!  If you are trying to develop new habits or discourage ones that are not working, James Clear’s Atomic Habits offers practical tips to help support you along the way.  Drop in for the summer book club meeting to discuss what you’ve learned from the book and to help us select our next one! (For an archive of past books and a list of the nominations currently under consideration, check out this file.)
  3. Donation class with Liz: support Xclaim!  Join Liz on Sat., Aug. 9, at 11 a.m. for the new Flow class! Our special monthly donation classes serve our community in two ways: 1) by providing an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) by supporting a local non-profit organization with the fees that are donated.  Liz has selected Xclaim! (Bowling Green Youth Theatre) as the recipient of donations to her class!
  4. Two opportunities for yoga nidra with Shigeko!  To better reach everyone who wants to experience yoga nidra, we are continuing to offer it on two consecutive days.  Join Shigeko either on Sun., Aug. 10, at 5:30 p.m. or on Mon., Aug. 11, at 5 p.m. to spend 60 minutes being guided into a deeply relaxed state.  (Please note:  this will be the same yoga nidra, just offered on different dates to allow more folks to participate.)
  5. Yoga social with Mt. Victor Revue on the Mellow patio!  Looking for a chance to hang out with fun people, hear great music, and enjoy delicious food and beverages?  Join us on the patio at Mellow Mushroom on Thurs., Aug. 28, at 6 p.m.!  Either attend Heather’s 4 p.m. Basics class at the studio and walk over together or just meet us there for a fun evening out.

We look forward to seeing you in the new month—for a full copy of the August schedule and descriptions of each style of class, please click on the calendar and class description pages or pick up a hard copy at the studio.

The Pots Place Aug. 2, 2025
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Join Danny Brewington for yoga and meditation: Sat., Aug. 16

Posted on July 20, 2025 by 4yoga

Have you attended one of our Zoom Meditation Made Easy workshops with Danny Brewington and wished you could practice with him in person instead of online? Or maybe you’ve skipped the Zoom sessions, patiently waiting for an in-person offering? Well, August brings that opportunity!

On Saturday, August 16, Danny will travel to the 4yoga studio for a pair of in-person events. We are excited to welcome Danny to downtown Bowling Green and hope you can join us for one or both of these sessions. Read on or check our Facebook event to learn more, and then register to reserve your space!

Yoga Class:  Chakra-Opening Basics

11 a.m.–12:15 p.m.

This Basics-level yoga class will instruct common poses, explore breathing exercises, connect breath to body movement, and focus on healthy alignment.  The 75-minute practice will include variations of poses to help students practice at their own levels and versions of sun salutations.  It will focus on opening the body’s chakras (energy centers).

Meditation Workshop:  The Layers of Consciousness

1:30–3 p.m.

We are bigger than our body, bigger than our personality, bigger even than our mind. When we discover the immense size of our being by going inward to find our core, we also expand our consciousness outward through its five layers.

This outward path of discovery is essential for our evolution. In this 90-minute workshop, we’ll journey through the layers of consciousness, often referred to as the “koshas.” We will start at the densest layer, the physical body, and then expand outward into progressively more subtle and diffuse dimensions, arriving at pure awareness itself. 

We can think of the inner core of our being like a light bulb that emanates outward.  However, the other layers often act like a lamp shade, dampening our radiance. This workshop will introduce practices that allow us to remove that shade and reveal pure, unfettered awareness. As we eliminate these barriers, we create our own personal Big Bang that explodes outward, leading us to self-realization. 

Registration

The investment for each session is $30, or participate in both for only $50!

Use this link to register: tinyurl.com/4yoga-dannyb

About Danny Brewington

Danny is a Tennessee native who discovered meditation in 1987 and the physical asanas of yoga in 1995. Now, with more than 35 years of meditation study and practice, he enjoys great powers of concentration, breathing control, and expanded awareness. His understanding of meditation comes from a combination of philosophies, technologies, and life experiences. He hopes to inspire others to transform their lives with the power of meditation.  

Danny’s longstanding asana practice made him want to share his knowledge with others.  To do so, he completed teacher training at the White Lotus Foundation in Santa Barbara, California. He believes that, in working through the limitations of the body and mind, we discover our true nature.

To learn more about Danny or his other offerings, check out his website: DannyBMindful.  

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July (2025) schedule: pose of the month and 51 classes (+ August preview!)

Posted on July 3, 2025 by 4yoga

We are excited to share with you our July pose of the month and schedule highlights! As a bonus, if you’re ready to look ahead to your August schedule, be sure to check out the end of this post to learn about our next book club meeting and a chance to practice yoga and meditation with a guest teacher!

July’s post of the month: Janusirsasana (or Head-to-Knee Pose)

janu = knee
sirsa = head
asana = pose

While there are several beginner friendly seated forward fold poses in yoga, Janusirsasana is distinguished by extending one leg forward while bending the opposite knee to the side and placing that foot to the inside of the straight leg. It includes elements of both twisting and folding forward towards the extended leg.

Janusirsasana is a relaxing pose that can have a calming effect on the nervous system, release blocked energy along the chakra system, quiet the mind, relieve low back pain, and increase spinal flexibility. Anyone who is experiencing sciatica, slipped disk, hernia, or abdominal ulcers should modify this pose or skip it all together.

—Beshka

July’s special classes

In order of chronological appearance, here are some July highlights!

  1. Wednesday morning Flow class now weekly! Thank you for your suggestion to offer the Wednesday morning Flow class each week—in July, that request becomes a reality, with Uta, Shigeko, and Liz offering this energetic morning practice.
  2. July 4th class with Heather! Come join Heather on Friday, July 4, for a special 9 a.m. holiday class, which will be our only class on Independence Day. Our holiday classes provide options for folks to practice at their own level of challenge.
  3. Yoga nidra with Angie: two opportunities! We’ve heard that some of you would like to experience yoga nidra but are not available on Sunday evenings when we have traditionally scheduled it. So this month we’re trying something new—offering the monthly yoga nidra session on two consecutive days! Join Angie either on Sun., July 13, at 5:30 p.m. or on Mon., July 14, at 4 p.m. to spend 60 minutes being guided into a deeply relaxed state. (Please note: this will be the same yoga nidra, just offered on two different dates to allow people with different schedules to participate.)
  4. Donation class with Beshka: support Community Partners for Recovery! For this month’s donation class, join Beshka on Saturday, July 19, at 9 a.m.! Our special monthly donation classes serve our community in two ways: 1) by providing an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) by supporting a local non-profit organization with the fees that are donated. Beshka has selected Community Partners for Recovery in Glasgow as the recipient of donations to her class.
  5. Bonus Sunday Yin with Maria! For July, we are adding one Sunday-night Yin class in addition to the ongoing Friday-evening one. If you’ve been curious about Yin but find yourself otherwise committed on Fridays, please join Maria on Sunday, July 20, at 5:30 p.m. To experience both the active and the more meditative sides of the yoga continuum, come to Carmen’s 4 p.m. Basics class and then stay for Maria’s 5:30 p.m. Yin!

Reminder for book club: Atomic Habits is our next read!

As you rest indoors in the air conditioning—or head off to the mountains or the beach for vacation—why not explore our next book club book, James Clear’s Atomic Habits? Then make plans to join us to discuss it on Sunday, August 3, at 1:30 p.m. Everyone is always welcome to attend our book club sessions: some folks come regularly, some come occasionally, and others pop in just when the specific book is of interest. There are zero attendance expectations, but one perk of being there is having a voice in selecting the next book! (For an archive of past books and a list of the nominations currently under consideration, check out this file.)

Save the date for Danny Brewington’s in-person yoga and meditation sessions: Sat., Aug. 16

Many of you already know Danny Brewington from the Meditation Made Easy workshop series that we have hosted on Zoom, and we are excited to be bringing Danny to Bowling Green on Saturday, August 16, for a pair of offerings at 4yoga! We’ll host a special Basics-level yoga class at 11 a.m., break for lunch on our own, and gather at 1:30 p.m. for a meditation workshop.

We invite you to join us for one or both events: please keep an eye on our website and Facebook page for descriptions of each session and registration information.

We look forward to practicing with you in the new month and hope to see you for a special event in August, as well. For a full copy of the July schedule and descriptions of each style of class, please see check the calendar page or pick up a hard copy at the studio.

Flags on Fountain Square July 3, 2025
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