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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June (2025) schedule: drop in for any of our 49 classes!

Posted on June 2, 2025 by 4yoga

We hope to see you at the studio in June—read on to learn about the pose of the month and highlights of the June schedule!

June’s post of the month: Utkatasana or Chair Pose

Utkatasana (OOT-kah-TAHS-ah-nah)

utkata = powerful, fierce

asana = pose

“Chair Pose improves balance and can build cardiovascular health and resilience. It particularly strengthens your core, thighs, and ankles.“

“Utkatasana can look simple—like a yogi sitting in an imaginary chair….  [But, as Shiva Rea notes,] ‘Utkatasana immediately engages the strength of your legs, back, and ankles. Here, power is not about domination or control over someone else so much as it is about aligning with the life energy within and around you. At the core level, Utkatasana teaches you how to find your seat of power within your pelvis, at the center of your body.’

“Chair Pose demands strength and stamina in the body, but also focus in the breath and mind. When you are centered and aligned in the posture, you’ll feel like you’re accessing a great well of energy. Utkatasana offers a powerful lesson and a key concept in yoga: Steady practice over time is better than occasional, intense spurts. Consistency in yoga, and in Utkatasana, yields deep and lasting results.”

Source Yoga Journal‘s article on Chair Pose.

—Shigeko

June’s special classes and updates

  • Donation class with Shigeko: Sat., June 28, at 9 a.m.  Join Shigeko on the last Saturday in June for this month’s donation class, a Basics class!  We appreciate everyone’s attendance at and support of these special monthly classes, which 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 with the fees that are donated.  Shigeko has selected Kentucky Kids on the Block as the recipient of donations to her class.
  • Yoga nidra with Shigeko:  Sun., June 29, at 5:30 p.m.  Finding it challenging to unwind? Join Shigeko to be guided into a deeply relaxed state during this month’s 60-minute yoga nidra session.  Want to experience both the invigorating and the relaxing benefits of yoga back-to-back?  Come at 4 p.m. for Carmen’s Basics class and then stay for yoga nidra.
  • Wednesday morning Flow class returns.  As promised, we welcome back the 9 a.m. Wednesday Flow class to the schedule this month, with two opportunities, on June 18 and June 25.

Calling all readers:  August book club

Thank you to everyone who attended our May book club meeting to discuss The Extended Mind.  We are excited to dive into our next book, James Clear’s Atomic Habits, and hope you can join us to discuss it on Sunday, August 3, at 1:30 p.m.  Mark your calendars now and come join us in a couple of months. (The Warren County Public Library has copies in multiple formats!)

We look forward to practicing with you in June:  for a full copy of the schedule, please check the calendar page or pick up a hard copy at the studio.

The Pots Place participating in the Fountain Square Nostalgia Block Party to kick off Duncan Hines Days
June 1, 2025
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May (2025) schedule: 49 classes, book club, yoga social returns to Mellow’s patio!

Posted on May 1, 2025 by 4yoga

We are excited to share May’s pose of the month and to highlight several parts of the month’s schedule—we hope to see you at the studio, a social gathering, or both!

May’s pose of the month:  Paschimottanasana (or Seated Forward Fold)

  • pascha = behind, after, later, westward
  • uttana = intense stretch
  • asana = pose

“In this pose, gravity should do the work of deepening the pose; however, as the extensors of the spine lengthen, they are also actively distributing the action of flexion along the length of the spine, so that one part is not flexing excessively. If there is a lot of tightness in the back of the legs and pelvis, hip flexion is restricted and the hip flexors and abdominal muscles need to contract to pull the body forward, which can create a sense of congestion in the hip joints. To offset this, elevate the seat with folded blankets or some other support under the sitz bones. Bending the knees can also allow the spine to come forward more easily. The hamstrings still lengthen, but in a less stressful way.  

“Aim to direct the sensation along the whole length of a muscle rather than its attachment points; any stretching sensations close to the joints or at the points of attachment of a muscle indicate that the tendons and connective tissue are being stressed and easing off is called for. The legs in this position are neither rotated internally nor externally.”  (Source: Yoga Anatomy by Leslie Kaminoff and Amy Matthews.)

— Carmen

May’s special events and updates:

Read on for information about this month’s special events and class updates!

  1. Donation class with Carmen: Sun., May 4, at 4 p.m.  Join Carmen on the first Sunday in May for this month’s donation class!  As a reminder, our monthly donation classes serve our community in two ways: 1) provide an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) support a local non-profit with the fees that are donated.  For May, Carmen has selected Habitat for Humanity of Bowling Green/Warren County as the donation recipient.
  2. Yoga nidra with Angie:  Sun., May 4, at 5:30 p.m.  Join Angie to be guided into a relaxed state during this month’s yoga nidra session  To allow more time to settle in at the beginning of class and experience the benefits of yoga nidra itself, Shigeko and Angie have decided to expand our yoga nidra classes from 45 minutes to an hour.  Want to experience both the invigorating and the relaxing aspects of yoga?  Come at 4 p.m. for the Carmen’s Basics class and then stay for yoga nidra.
  3. Book club discusses The Extended Mind:  Sun., May 18, at 1:30 p.m.  Have you ever wondered what it would be like to think with entities other than your brain, including your body, your surroundings, and your relationships?  Check out The Extended Mind to learn more, and we’d love to have you join us for this quarter’s book club meeting.  We will gather at the studio for an informal conversation about the current book and to select the next book.  To keep up with this meeting, see its Facebook event.
  4. Memorial Day class: Mon., May 26, at 9 a.m.  In town for Memorial Day and interested in yoga? Join Maria at 9 a.m. for a mixed-level, Holiday class at 9 a.m.  (Please note that this will be our only class for the holiday.)
  5. Yoga social at Mellow Mushroom:  Thurs., May 29, at 6 p.m.  To enjoy music with a “bluegrass frame of mind,” come to the patio at Mellow Mushroom on May 29 to hear Mt. Victor Revue!  We’ll head over to claim a table right after the conclusion of Heather’s 4 p.m. Basics class at the studio.
  6. Wednesday morning Flow class on hiatus until June.  Thank you to everyone who has attended the Wednesday morning 9 a.m. Flow class—and who has let us know you would appreciate even more opportunities to practice at that level and at that time!  To accommodate teachers’ travel plans, we have put the class on hiatus for May, but look for it to return in June.  In the meantime, check out the Monday 6 p.m. Flow class if your schedule permits.

We look forward to practicing with you in the new month:  for a full copy of the May schedule and class descriptions, please check the calendar page or pick up a hard copy at the studio.

The Pots Place from Fountain Square Park
April 30, 2025
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May 2025 book club: The Extended Mind

Posted on April 29, 2025 by 4yoga

We always enjoy opportunities to gather members of our community together, and our book club provides a reason to come together four times each year to discuss a book selected by the previous meeting’s attendees!

For our spring/summer 2025 book club meeting, we are reading and discussing The Extended Mind: The Power of Thinking Outside the Brain. Join us on Sun., May 18, at 1:30 p.m. to discuss Annie Murphy Paul’s exploration of thinking not only with our brains but also with our bodies, our surroundings, and our relationships.

Would you prefer to borrow a copy rather than to buy one? Thankfully, our friends at the Warren County Library purchased a copy for folks to check out.

Everyone is welcome to attend book club gatherings—the only requirement is an interest in the book and discussing it! If you have any questions about the session or find it helpful to receive event reminders from Facebook, please RSVP to our event there.

For book club meetings, we provide a couple of snacks and plates/napkins/utensils. If you’re able to bring a snack to share, we would welcome it, but contributions are not necessary. 

We look forward to seeing everyone for this conversation!

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April (2025) schedule: 50 classes + yoga social!

Posted on March 29, 2025 by 4yoga

To announce the April schedule, we are excited not only to share our pose of the month but also to highlight items on our schedule—come join us to admire the beauty of spring on Fountain Square!

April’s pose of the month:  Warrior II

Warrior II or Virabhadrasana II (veer-ah-bah-DRAHS-anna) in Sanskrit is a powerful pose, named after Virabhadra, the incarnation of the Hindu god Shiva as a fierce warrior.

To get into the pose from Tadasana (Mountain Pose), bring one leg back in a wide stance, keeping the front toes forward and back foot at an angle. Line up the arch of your back foot with the heel of the front foot. Pressing into both feet, bend the front knee and stack it over the ankle. Opening the chest to the side, lift both arms up parallel to the floor. Lastly, bring the gaze over your front fingertips.  

This pose strengthens the legs, core, and arms while stretching the inner thighs and hips. It can be practiced both on the mat and with the support of the chair.

— Maria

April’s announcements and special events

We are excited to share these three announcements about opportunities to gather and practice together in April!

  1. Yoga social:  Thurs., April 3, 5:30 p.m.  Looking for a chance to hang out with new or ongoing yoga friends?  Grab a vegetarian snack and stop by Lucky Dog Yoga (Angie’s new studio) at 308 East Main. To get in some yoga before socializing, come to Heather’s 4 p.m. Basics class at the 4yoga studio.
  2. Yoga nidra with Shigeko:  Sun., April 6, 5:30 p.m.  Join Shigeko as she guides participants into a relaxed state during this month’s 45-minute yoga nidra session.  Want to experience both the invigorating and the relaxing aspects of yoga?  Come at 4 p.m. for the Basics class and then stay for yoga nidra—give yourself a mini-retreat experience for only $20!
  3. Donation class with Maria:  Sat., April 26, 9 a.m..  Join Maria on the last Saturday in April for this month’s donation class!  Our monthly donation classes serve our community in two ways: 1) provide an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) support a local non-profit with the fees that are donated.  For April, Maria has selected Hope Harbor as the donation recipient.

We look forward to practicing with you in the new month:  for a full copy of the April schedule and class descriptions, please see the attached file, check our online calendar, or pick up a hard copy at the studio.

Spring has sprung on Fountain Square!
March 29, 2025
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March (2025) schedule: bring a friend, brain longevity workshop, yoga social

Posted on March 3, 2025 by 4yoga

We are excited to launch March by sharing our pose of the month and several highlights from our schedule, including this month’s special “bring a friend for free” program!

March’s pose of the month:  low lunge!

Anjaneyasana  (Low Lunge Pose or Crescent Lunge Pose)

named after Anjani, the mother of a Hindu god

Anjaneyasana is a foundational pose that offers a combination of strength, flexibility, and mindfulness.  It eases lower back pain, improves balance and coordination, and supports joint health in the legs. 

Anjaneyasana is a pose in which the front knee is bent at 90 degrees and the back leg is extended behind.  In this pose, the back knee rests on the mat, back toes pointing to the back of the mat, and the arms are raised overhead with a slight back bend. Pressing down through the front foot and energetically (i.e., without moving) pulling the front foot and the back heel (both on the mat) towards each other provide the stability to raise the arms.  

The pose engages the muscles of the legs, core, and back; helps to build strength, balance, and stability; and opens the chest.  Anjaneyasana lengthens the hip flexors, quadriceps, and groin muscles and helps improve flexibility in the hips and thighs.

—Uta

March’s special program:  bring a friend for free!

We have heard your comments about having a friend who could benefit from yoga but is hesitant to join a class, and we have created a solution!  In March, we invite each ongoing 4yoga student to bring one friend who has not practiced at 4yoga in the last 12 months to one class for free! 

For more information about the program, see this post—we look forward to seeing you and to meeting or becoming reacquainted with your friends this month!

March’s evening classes: begin at 6 p.m.

To allow more transition time for folks who work until 5 p.m., we have shifted the beginning time of our evening classes to 6 p.m.  Now you can Flow on Monday nights, enjoy a Restorative practice on Wednesday nights, and experience a Yin practice on Friday nights.

Monday evening class style:  now Flow.

Looking for a more vigorous evening practice?  Shigeko, Uta, and Maria welcome you to the new Flow class on Monday evenings!  (For descriptions of all of our classes, please see our website.)

March’s announcements and special events:

We are excited to share these announcements about opportunities to gather and practice together in March!

  1. Welcome new teacher: Liz Heller.  We are happy to have four opportunities to take classes with Liz in March:  come see her for a weekend Basics class or a Wednesday-night Restorative one!  (For more information about Liz, please see this post.)
  2. Brain Longevity Workshop with Shigeko.  Curious about the role of diet, yoga, and meditation on brain health?  Join Shigeko for a 90-minute workshop on Sat., March 8, at 11 a.m.  To find out more, please see this post or the Facebook event; if you’re ready to register, complete the brief form here.  (Because space is limited for this special event, pre-registration and pre-payment are required.)
  3. Yoga nidra with Angie.  Does the time change interfere with your sleep schedule?  Join Angie on Sun., Feb. 9, at 5:30 p.m. for this month’s 45-minute yoga nidra session.  We selected the day of the time change for nidra because one of its common benefits is improved sleep.  Want to experience both the invigorating and the relaxing aspects of yoga?  Then join Uta at 4 p.m. for the Basics class and stay for yoga nidra.
  4. Donation class with Uta.  Join Uta on Fri., March 14, at 9 a.m., for this month’s donation class!  Our monthly donation classes serve our community in two ways: 1) provide an opportunity for folks to take a class without paying a fee—donations are entirely optional; 2) support a local non-profit with the fees that are donated.  For March, Uta has selected HOTEL INC. as the recipient of her donations.
  5. Yoga social.  Looking for a chance to hang out, enjoy bluegrass music, and chat with fellow yoga friends?  Come to the White Squirrel’s Bluegrass Brunch with Mt. Victor Revue on Sun., March 23, at 11:30 a.m.  To practice before socializing, come to Heather’s one-time 10 a.m. Flow class at the studio.

We look forward to seeing you this month:  for a full copy of the March schedule and class descriptions, please check the calendar page or pick up a hard copy at the studio.

The Pots Place and view up Main Avenue
March 3, 2025
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Have a friend who would benefit from yoga?  Bring them for free in March!

Posted on March 1, 2025 by 4yoga

Don’t we all have one friend who, with some encouragement, could benefit from starting or re-starting a yoga practice?  In March, we encourage you to introduce that friend to 4yoga for free!

To help serve more community members, each current 4yoga student is invited to identify one friend who could find yoga helpful and to bring that friend along to one yoga class that you are attending! *

This program has benefits for

  • you (a chance to practice with a friend)
  • your friend (a chance to check out the studio at no cost)
  • the 4yoga community (a chance to share yoga with more folks)

All of our regular yoga classes are eligible for this program, so you can help your friend try out

  • a more meditative practice (restorative yoga, yin yoga, or yoga nidra);
  • a practice with ample variations, including ones with chairs (gentle yoga);
  • a foundational class (basics); or
  • a more vigorous class (flow).

Only the March 8 workshop (Improving Brain Longevity) is excluded.

Because this is our first time providing this program, you may have questions about it. If so, please email Angie at 4yoga.me <at> gmail.com, message her through our Facebook page, or ask her before or after class.

We look forward to practicing with you and your friend in March!

Feline friends are not eligible for this program, much to Cleo’s dismay!
March 1, 2025

* This special offer is intended to welcome friends who have not practiced at 4yoga in the last 12 months. We appreciate your help honoring the program’s intentions.

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