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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Registration open for Brain Longevity Workshop on Sat., March 8

Posted on February 26, 2025 by 4yoga

Have you heard Angie, Frances, and Shigeko talk about completing the Brain Longevity Therapy Training? If you’ve ever wondered how you can learn more and apply these evidence-based practices in your own or a loved one’s life, join us for Shigeko Sleeper’s upcoming workshop!

Improving Brain Longevity with Diet, Meditation, and Yoga will take place on Sat., March 8, from 11 a.m. until 12:30 p.m. and is open to everyone with an interest in brain health.

In this 90-minute workshop, Shigeko will share the results of research conducted by the Alzheimer’s Research and Prevention Foundation. Specifically, she will highlight two of the foundation’s four Pillars of Alzheimer’s Prevention: Diet and Supplements (with a focus on diet) and Stress Management (with a focus on meditation and yoga). 

The workshop introduces participants to interventions that may help them strengthen their own brain health. It can also assist them in making decisions and recommendations as they care for a loved one or friend who has been diagnosed with Alzheimer’s.

Participants who are yoga teachers can also earn 1.5 hours of continuing education contact hours for Yoga Alliance.

Workshop leader: Shigeko Sleeper has been teaching yoga for nearly 10 years and is an E-RYT 200 and a Yoga Alliance Continuing Education Provider. She has recently completed the Brain Longevity Teacher Training offered by the Alzheimer’s Research and Prevention Foundation (ARPF) and become certified as a Brain Longevity Specialist. 

Shigeko became interested in the Brain Longevity Teacher Training after her husband’s intestinal surgery and recovery; during his recovery, she witnessed the truth of the phrase, ” the gut is connected to the brain.” She wanted to learn about ways to help him recover, including strengthening his memory. The ARPF training shared very promising results that are backed up by clinical research. Shigeko is excited to share what she learned and to help people who have loved ones and friends who may also be experiencing memory challenges.

Modality: this workshop is offered in person at the 4yoga studio, at 428 East Main Ave. in Bowling Green, Kentucky, above The Pots Place.

Registration: the investment for this workshop is $35. To reserve your space, register here: https://tinyurl.com/4yoga-brain-longevity

Photo credit: Shigeko Sleeper.
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Training Thursday:  Trudy and Frances provide training in teaching chair yoga!

Posted on February 6, 2025 by 4yoga

This week, we bring you something a little different for our Training Thursday series:  a report on how two 4yoga teachers prepared and delivered a training for other potential and current yoga teachers!

On Sat., Feb. 1, 2025, Trudy Burkeen and Frances Strickler provided this training to nine participants at Be Happy Yoga & Salt Cave.  In their two-hour workshop, they covered three main points:  how to design a chair yoga class, how to sequence the poses for a chair yoga class, and how to provide modifications for students taking a yoga class in a chair. 

Between them, Trudy and Frances have accumulated 13 years of experience teaching chair yoga, making them the ideal leaders for this training.  They also advocate for chair yoga for people in many different situations and settings.  

As Frances noted, “chair classes are not only for seniors.  They are great for people on vacation and office workers.”  Trudy commented, “chair classes are great for people just starting to practice yoga. A gentle class will help in the movement with stretching, strengthening, and in using the breath to give ease to the body.”

Participants who are in training to be yoga teachers completed this workshop as part of their 200-hour teacher training program; those who were already yoga teachers earned two hours’ worth of continuing education toward their ongoing professional development.  To remain registered with Yoga Alliance, our field’s largest professional organization, yoga teachers must complete and report 30 hours of continuing education every three years.

To benefit from the experience that Trudy and Frances have acquired, join them for a Gentle class at 4yoga, where participants are always welcome to use a chair for comfort or support.  Trudy teaches each Tuesday afternoon at 1:30 p.m. and some Thursdays at 9 a.m.  Frances typically teaches the first Thursday of the month at 9 a.m.

Trudy Burkeen (left) and Frances Strickler (second from left) lead teacher training workshop at Be Happy Yoga & Salt Cave
Feb. 1, 2025
photo credit: Susan Polk
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February (2025) schedule: sound bath, book club, yoga social

Posted on February 2, 2025 by 4yoga

We are excited to share our pose of the month and several highlights from February’s schedule—whether you are looking for a physical asana practice, a meditative sound bath or yoga nidra session, or a chance to socialize with other yogis, we have something for you!

(Please note that The Pots Place has closed for its traditional February break; however, all yoga classes will continue as scheduled.)

February’s pose of the month:  bird dog!

Dandayamana Bharmanasana (Bird Dog Pose)

  • dandayamana = balancing
  • bharmana = table
  • asana = pose

Bird dog pose strengthens core muscles while elongating the spine. This pose may also provide some relief for low back pain by strengthening the muscles of the low back. In addition to the development of strong core muscles, bird dog pose also challenges—and therefore increases—the ability to balance. It may also promote balance between the right and left lobes of the brain through the contralateral relationships between the arms and legs.

—Heather

February’s special events:

We have so many events occurring in February that we’ve organized them in chronological order to help you keep track of them!

  1. Guest teacher: Liz Heller.  On Sun., Feb. 2, we are excited to welcome Liz Heller as a guest teacher for the 4 p.m. Basics class!  For more information about Liz and her experiences, please see this website post.  We hope you can come out and practice with Liz!
  2. Yoga social.  Looking for a chance to hang out and chat with fellow yoga friends?  Stop by 308 East Main on Thurs., Feb. 13, at 5:30 p.m.  Either come to Heather’s 4 p.m. Basics class and walk down Main together afterward, or just meet us there! 
  3. Book club meeting.  Join other curious folks on Sun., Feb. 16, at 1:30 p.m. to discuss Scott Shigeoka’s Seek: How Curiosity Can Transform Your Life and Change the World.  Book club meetings take place quarterly; they are open to everyone and provide a chance not only to discuss the current book but help select the next one.  (To receive a reminder or share any early thoughts about the book, please RSVP to our Facebook event.) 
  4. Yoga nidra with Shigeko. For an extended guided relaxation, join Shigeko on Sun., Feb. 16 at 5:30 p.m. for this month’s 45-minute yoga nidra session.  Want to experience both the invigorating and the relaxing aspects of yoga?  Then join Shigeko at 4 p.m. for the Basics class and stay for yoga nidra.  Or you could come for book club and stick around for yoga and yoga nidra!
  5. Sound bath with Beshka.  We are excited to host Beshka for a winter sound bath on Sat., Feb. 22, at 11 a.m.!  If you would benefit from a restful and soothing experience, we hope you can join her.  To find out more, please see this post; if you’re ready to register, complete the brief form here.  (Because space is limited, pre-registration and pre-payment are required for this special event.)
  6. Donation class:  Basics.  Join Heather on Thurs., Feb. 27, at 4 p.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.  Heather has selected Arts for All Kentucky as the recipient of her class’ donations.

We look forward to seeing you this month!  For a full copy of the February schedule and class descriptions, please check those pages of our site—or pick up a hard copy at the studio.

The Pots Place
Jan. 19, 2025

P.S.  You may have heard that Angie has leased a downtown space, at 308 East Main, to start her own yoga studio.  She is thrilled for an opportunity to expand her yoga offerings, which she expects to include series of classes for students and professional development workshops for teachers.  At the same time, she is grateful to be able to continue to teach at and manage 4yoga, which will remain in its current location and continue operating under its signature collaborative, community model.

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Guest teacher on Sun., Feb. 2: Liz Heller!

Posted on January 31, 2025 by 4yoga

We are excited to welcome a guest teacher to the 4 p.m. Basics class on Sunday, Feb. 2! Liz Heller will offer this class, and to help everyone get to know her a bit, she has shared this bio:

Liz Heller is a Registered Yoga Teacher and Trauma-Informed Registered Children’s Yoga Teacher with the Bowling Green City school district where she leads yoga to teens at Teranga Academy.

She enjoys teaching a variety of yoga classes to adults, teens, and children and wholeheartedly believes yoga is an inclusive, lifelong wellness practice for every body. Liz hopes to empower students to notice the breath, strengthen the body, and calm the mind.

Liz received her Master of Arts in Higher Education Administration from the University of Louisville and her Bachelor of Science in Communication Arts from Kentucky Wesleyan College.

For more information about Liz’s background and experience, check out her profile on Yoga Alliance’s directory. We hope you can join us to practice with her on Sunday!

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