December 6-8 schedule: studio and downtown

We are looking forward to a busy weekend Dec. 6–8, both at the studio and downtown! If you plan to join us—and we hope that you do!—please review this list of classes and downtown events so that you can plan your travel accordingly.

  • Fri., Dec. 6: classes at 9:30 a.m. (Gentle with Trudy) and 5:30 p.m. (Yin with Alice). Downtown Lights Up and Christmas Open House takes place 3:30–9 p.m., and the final BG Gallery Hop of the year begins at 5 p.m.
  • Sat., Dec. 7: classes at 9 a.m. (Basics with Debbie M.) and 4 p.m. (Basics/Restorative with Chie). The Bowling Green Christmas Parade begins at 9:30 a.m. Its route starts at Main and College Streets and ends at 6th Avenue and State Street.
  • Sun., Dec. 8: classes at 8:30 a.m. (Spiritual Warrior with Cre) and 4 p.m. (Basics with Heather). Holiday Hatha + Meditation workshop at 1 p.m. with Debbie Marquette (90 min., $10).
Fountain Square Park through the studio wreath
(Dec. 2014)
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December (2019) pose of the month and class schedule

Welcome to December!  We are excited to share the pose of the month and class schedule, and we are grateful to Cre for selecting December’s pose and contributing the following information about it.  Also, check out this page for Cre’s detailed instructions for the pose, providing guidance for your home practice.

Pose of the Month

Tadasana  (Mountain Pose)

Tada = mountain + Asana = pose

As we move towards the end of another wonderful year, it’s nice to go back to the basics. We’ve made it through the twists, turns, and challenges of this year and can now stand tall in its completion. Mountain Pose (Tadasana) is a foundational pose for all standing poses and inversions. It may not look like much, but keeping our bodies active and aligned is hard work. In Mountain Pose we are aware of each part of our body and the role it plays in stacking bones and keeping the spine long.

—Cre

Updates and events: 

  • Yoga@the Museum and Meditation@the Museum.  Although December will conclude our regular monthly classes at The Downing Museum, we are grateful for dozens of opportunities to practice there over more than three years!  And we hope that you can join us in December if you’ll be in town.  We have several spaces remaining in the yoga class with Leslie and a few available for the meditation session with Alice. (Click the links in the previous sentence to access the registration forms.)
  • Holiday Hatha + Meditation with Debbie Marquette.  (Dec. 8 edit. We have a new date for the workshop: Dec. 22.) We are delighted that Debbie is offering a special, 90-minute holiday workshop on Sunday, December 22, 1-2:30 p.m.  This workshop is appropriate for students of all levels, and it will feature hatha yoga, pranayama (breath work), and meditation.  It is a drop-in event (no registration is required), and the fee is $10.
  • Holiday class schedule. As is tradition at 4yoga, we will close on Christmas Eve and Christmas Day and offer mixed-level classes on New Year’s Eve and New Year’s Day.  In addition, after the New Year’s Day class, we will gather for a casual, potluck brunch.  Heather will teach at 9 a.m. on New Year’s Eve, and Cre will teach at 10 a.m. on New Year’s Day.  To ring in 2020, free to come for class and stay for brunch or just to join us at 11:30 a.m. for eating and socializing in the lounge.
  • Lost and found.  We have accumulated several items, primarily clothing, at the studio.  If you are missing something that you may have worn to or brought to class, please check the lost and found soon.  At the end of the year, we will donate remaining items to a local organization.

For a full list of December classes, please see the calendar page—or pick up a hard copy at The Pots Place.  We also post an image version of the schedule each month and the day’s classes each morning on our Facebook page, should you find it convenient to keep up with us there.  

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December (2019) pose of the month: Tadasana

Tadasana (Mountain Pose)

Tada = mountain
Asana = pose

Cre not only selected our pose for December but also shared her instructions for creating the pose—read on for guidance in building your own Mountain Pose at home.

As we move towards the end of another wonderful year, it’s nice to go back to the basics. We’ve made it through the twist, turns, and challenges of this year and can now stand tall in its completion. Mountain Pose (Tadasana) is a foundational pose for all standing poses and inversions. It may not look like much, but keeping our bodies active and aligned is hard work. In Mountain Pose we are aware of each part of our body and the role it plays in stacking bones and keeping the spine long.

Here’s a quick journey through Mountain Pose presented as if you are in my Sunday morning Spiritual Warrior class

Let’s start with our palms together at our hearts, standing tall.
Feet under hips – release arms to side and then palms forward.
Close eyes or allow gaze to become soft.
Invite an awareness to the bottom of your feet. Lift your toes, dropping one at a time starting with the baby toes.
Imagine your feet porous, able to draw energy up from the earth into your legs.
Sense your toes pushing into the floor and feel the energy moving into your ankles, up into the lower legs.
Feel the energy lift and define your knee caps. Squeeze the quadriceps. Draw tail bone under. Draw navel into the spine.
Lift your heart – let it shine.
Draw down with the shoulders, reaching the tips of your fingers towards the floor.
Feel the energy surging up the spine through your neck.
Draw the chin slightly into your throat and feel the extension of the energy through your neck and into the crown of your head.
Feel your entire YOU!
Allow your eyes to open and smile.

—Cre
Cre demonstrates the start of Tadasana

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Thanksgiving weekend, 2019: 9 opportunities to practice!

The Thanksgiving season reminds us to let all of you know that are grateful for the opportunity to serve the Bowling Green yoga community!  If you are in town for the holiday, we invite you to join us for any or all of the following nine classes that fit your schedule.
 
Wednesday (11/27): 
  • 9:30 a.m. Basics class with Heather
  • 5:30 p.m. Flow class with Deb L.

Thursday (Thanksgiving Day, 11/28):  

  • 9 a.m. Mixed-level class with Chie.  All students are welcome to mixed-level classes, where teachers provide options to help students customize their practice.  As is usual for holiday classes, this single class replaces our usual class schedule for today.

Friday (Black Friday, 11/29):

  • 9:30 a.m. Gentle class with Angie
  • 5:30 p.m. Yin class with Deb L.

Saturday (11/30):  

  • 9 a.m. Basics class with Cre
  • 4 p.m. Basics/Restorative class with Angie

Sunday (12/1):

  • 8:30 a.m. Spiritual Warrior class with Cre
  • 4 p.m. Basics class with TBA, when we finalize the December schedule

All of our classes are drop-in, and the class fee is $5, payable in cash or check.  We also have mats and many other props available at the studio for you to use at no additional charge. Free parking is available on the street or in the parking lot immediately behind The Pots Place (next to Steamer Seafood restaurant).  For more details about each type of class, please see our class descriptions page.

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Treat yourself to a December class at The Downing Museum!

As we have recently announced, after enjoying practicing with hundreds of you for monthly classes at The Downing Museum, we will conclude those regular yoga and meditation classes in December. But we still have two more opportunities to practice in that beautiful space, and we would love for you to sign up for one or both of them! *

  • Yoga@the Museum:  join Leslie Weigel for this Basics-level practice on Sat., Dec. 14, at 10:30 a.m. by registering here.  Our basics classes incorporate asanas (poses), breathing exercises, and awareness linking the breath to movement.  They focus on alignment, offer modifications to help students at varying levels of experience, and are moderately paced.
  • Meditation@the Museum:  join Alice Simpson on Sat., Dec. 28 at 10:30 a.m. to explore several meditation techniques, including mindfulness, guided, mantra, walking, and listening meditations.  We welcome both beginners and experienced meditators; please register here.

* Registration requirement: to respect the space in the art gallery, participants must pre-register for all of our @the Museum classes.  If you register and later find that you cannot attend, please notify us know immediately so that we can offer that space to another student. 

Registration deadline: to allow us to prepare for the @the Museum classes, registration closes at noon the previous day or when the class reaches capacity, whichever occurs first.

Cancellation policy: participants who cancel the day the class meets or no-show prevent other students from being able to attend.  Therefore, please help us serve our community by honoring your registration commitment or by providing at least 24 hours’ advance notice if you cannot.

Even gray days are good days at The Downing Museum and Baker Arboretum
Nov. 23, 2019
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Training Thursday: Leslie and Debbie M. study with Jason Crandell!

In this Training Thursday installment, we share news about a series of five, two-hour workshops that Leslie Weigel and Debbie Marquette completed with Jason Crandell. Titled The Next Evolution of Vinyasa Yoga, this training was hosted by Yogaview in Chicago, Illinois, and took place Oct. 4–6, 2019.

Leslie noted that the training “challenged me to explore the strength and rhythm of vinyasa.” In addition, she indicated that, although its primary focus was “on Vinyasa flow style yoga, Jason’s guidance about balance and variety in yoga practice offered me many new ideas that can apply to any style of yoga.” Finally, she found Jason “a great teacher and a good model for all yoga teachers—organized, funny, attentive to individual students while teaching to the whole group.”

Debbie echoed Leslie’s comments and noted that her “main takeaway” was “Jason’s encouragement to ‘thrive rather than survive in your practice’.” She continued, “I know that I have been guilty of ‘surviving,’ just hanging on in a pose or practice where effort dominates and ease is in the promise of savasana. Jason reminded me to take responsibility for my practice by being more present, taking my time, and exploring every element of my practice at a pace and level that allows me to flourish and prosper.”

We look forward to reaping the benefits of this training in the future classes we all take with Leslie and Debbie! If you would like to learn more about Jason, check out this 15-minute relaxing practice video.

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Announcement: changes in @the Museum classes, effective Jan. 2020

We are grateful to have offered monthly Yoga@the Museum classes for more than three years and Meditation@the Museum sessions for nearly as long, and many of you have joined us to practice surrounded by the art of Joe Downing in that beautiful and inspiring environment.

As we look ahead to 2020, our partners at The Downing Museum and Baker Arboretum have exciting changes in store, including expanding their open hours and hosting additional special events such as weddings.  Although these changes will bring even more members of the Bowling Green community to the site, they will also prevent the museum from being able to commit to regular Saturday-morning classes.  As a result, our monthly classes at the museum will conclude with our December yoga and meditation sessions.

However, you still have four more chances to practice at the museum in 2019!  Join us for yoga and meditation in November (registration underway now) and yoga and meditation in December.  In addition, we are delighted that the museum leadership has invited us to work with the staff members on our own special events next year.  We look forward to announcing special yoga and meditation opportunities several times during 2020.

A special note to our museum meditators:  the monthly Saturday meditation sessions led by Alice Simpson will move to our studio on Fountain Square beginning on January 25 at 11 a.m.  We look forward to continuing to meditate with you on the fourth Saturday of the month at the studio location, where we provide chairs and any other props you would like to use. 

Change is a natural and inevitable part of life, and yoga teaches us to welcome change with both curiosity and a sense of discovery.  We are grateful for years of practicing in the inspiring space of The Downing Museum and for past and ongoing support from Jack LeSieur and Emily Hendricksen, who had the vision of bringing yoga and meditation students to their beautiful setting.

Please join us in continuing to make The Downing Museum and the Baker Arboretum regular destinations in your personal lives. Change brings new opportunities both to move and to meditate—and we can’t wait to see what happens next!

Pond at the Baker Arboretum
(photo credit: Alice Simpson)
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November (2019) pose of the month and class schedule

Welcome to November!  We are excited to share the pose of the month and class schedule, and this month’s pose will be easy for all classes to incorporate.  We are grateful to Debbie Berry for selecting the November pose and contributing the following information about it.

Pose of the Month

Savasana  (Corpse Pose)

Shah-vahs-anna

Sava = corpse + Asana = posture

As we approach Thanksgiving, I think of thankfulness and the fifth yama in yoga philosophy, aparigraha, non-greed. Ways we can practice aparigraha this month may include sharing our gifts of abundance with others, such as time, our kindness, our positive energy and support, or even our smiles. We may find that we receive more abundantly by these simple acts of sharing. It is my hope that as we share abundantly this month that we may see our own gratitude, grace, and happiness increasing as we appreciate all the blessings that life offers and give thanks for our yoga practice and our yoga community. Hoping our time together on our mats may be healing, restful, and a time to replenish our energy as we approach the holiday season.

The pose that comes to mind for me this month is Savasana, our “ahhhh” or resting pose—our time to just “be”—letting go of tightness, tension, stress, or worry. Our time to reflect and connect with our true selves and all other beings in a spirit of gratitude and thanksgiving. Savasana allows our body to absorb the yoga practice that we just completed and provides time to rest and recharge, bringing more peace and calmness to our lives. In November, let us consider taking this time to meditate on what we are grateful for and how we can express our gratitude to those around us.

While Savasana may look easy, it is often considered the most difficult pose to master. We are called to a state of pure consciousness where we are aware but surrendering the weight of our bodies to the mat or earth. Our breath is natural as we maintain awareness without exertion while exploring our body and our mind. As we surrender control, we may experience our true nature and authentic selves and connect to our inner peace as we let go and just “be.” Savasana is best done at the end of our yoga practice.

—Debbie Berry

Updates and events: 

  • Register now for Yoga@the Museum and Meditation@the Museum classes.  Want to join us for yoga or meditation at The Downing Museum in November?  Check out this post to learn more about both classes and their teachers—and for the links to the registration forms.
  • Thanksgiving schedule. As is our custom, we will maintain our usual class schedule throughout Thanksgiving weekend with one exception: on Thanksgiving Day, we will hold a single, mixed-level holiday class taught by Chie and meeting at 9 a.m.

For a full list of November classes, please see the calendar page or pick up a hard copy at The Pots Place.  We also post an image version of the schedule each month and the day’s classes each morning on our Facebook page, should you find it convenient to keep up with us there.  

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Fall into a November class at The Downing Museum!

We would love to welcome you to The Downing Museum and Baker Arboretum for yoga, meditation, or both in November! Whether you are already a fan of practicing at the museum or curious about these special monthly classes, we invite you to sign up today; see details below, and use the links to register. *

  • Yoga@the Museum:  join Angie Jones for this Basics-level practice on Sat., Nov. 9, at 10:30 a.m. by registering here.  Our basics classes incorporate asanas (poses), breathing exercises, and awareness linking the breath to movement.  They focus on alignment, offer modifications to help students at varying levels of experience, and are moderately paced.
  • Meditation@the Museum:  join Alice Simpson on Sat., Nov. 23 at 10:30 a.m. to explore several meditation techniques, including mindfulness, guided, mantra, walking, and listening meditations.  We welcome both beginners and experienced meditators; please register here.

* Registration requirement: to respect the space in the art gallery, participants must pre-register for all of our @the Museum classes.  If you register and later find that you cannot attend, please notify us know immediately so that we can offer that space to another student. 

Registration deadline: to allow us to prepare for the @the Museum classes, registration closes at noon the previous day or when the class reaches capacity, whichever occurs first.

Cancellation policy: participants who cancel the day the class meets or no-show prevent other students from being able to attend.  Therefore, please help us serve our community by honoring your registration commitment or by providing at least 24 hours’ advance notice if you cannot.

Exterior art at The Downing Museum
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8th anniversary open house and free mini-classes: Oct. 19, noon–3 p.m.

Come join us on Sat., Oct. 19, for an afternoon of free mini-classes, snacks, and socializing to celebrate our eight years of providing community yoga!

We welcome everyone, both experienced and new students, to join us for this celebration, so please invite your friends to join you.  Whether you remember the Dance Images days (glitter, anyone?!) or just want to check out 4yoga and its offerings, we look forward to welcoming you to the studio!

Each hour and half-hour, a new mini-class begins:  noon, 12:30 p.m., 1 p.m., 1:30 p.m., 2 p.m., 2:30 p.m.  See detailed schedule below or on the Facebook Event page.

          • noon—Yin with Chie
          • 12:30 p.m.—Gentle with Debbie B.
          • 1 p.m.—Basics with Deb L.
          • 1:30 p.m.—Flow with Susan
          • 2 p.m.—Pilates with Susan
          • 2:30 p.m.—Restorative with Angie

No registration is needed:  just stop by between noon and 3 p.m. for any combination of classes and conversation that suits your schedule!

8th ANNIVERSARY OPEN HOUSE
join us on Sat., Oct. 19, noon–3 p.m.
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