With the official arrival of Autumn comes the opportunity to look for equality in our lives, bodies, minds and practice. Early in the Autumn season, the hours of light and darkness are equal, providing equal time for activity and rest, for expanding outward and looking within. Yoga practice provides the perfect place and time to both grow and center, and to strike a balance between the two.

As always, this month at Jai, we have several special workshops and classes which will help you do just that! Keep reading to learn more…we look forward to seeing you soon!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES
STUDIO NEWS
PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

LAUGHTER YOGA CLUB! – FRIDAY OCTOBER 2 5:45-6:30 PM – $1 suggested donation
Every first Friday this Fall! Join Katie for an evening of fun and laughter…the yogic way! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community yourself in an ongoing way. Come laugh with us! No need to register, just show up!

KUNDALINI YOGA TUNE-UP THE SPINE – SATURDAY OCTOBER 3 2-4 PM $22
The spine is literally the backbone of our physical well-being. In this workshop, you will learn a set of yoga postures which will help you lengthen and create suppleness in the spine, energizing your whole body. Feel younger and bring ease to your day-to-day. No experience necessary. Click here to register.

POSTNATAL YOGA SERIES – SUNDAYS OCTOBER 4-25 9-10:30 AM 4 weeks $50 or $16/drop-in
Following childbirth the body’s core is often held in a receptive and released state. During this time of intense learning and deep nurturing it’s helpful to rebuild strength and make choices with awareness. Learn to use your yoga practice as a way of managing the transition for your body, your well-being and your family. This class is open to all women, regardless of yoga experience. Babies are welcome. Click here to register.

BABY & ME YOGA SERIES – TUESDAYS OCTOBER 6-27 10:30-11:30 AM $50 4 weeks or $16 drop-in
Offered monthly this Fall! Yoga practice with baby! New Moms or Dads and babies 4 weeks through active crawling. Learn postures and breath that you can practice with your baby. Poses focus on creating and restoring strength and flexibility for mom/dad, parent-child bonds, baby massage and baby yoga postures to aid digestion and development. Time to connect with other parents in our community. This class tends to fill quickly, please register early! Limited to 12 participants.

“HOW YOGA WORKS” BOOK DISCUSSION AND PRACTICE – FRIDAYS OCTOBER 9-30 7-8:30 PM $50
A discussion over four evenings of the novel How Yoga Works, by Michael Roach and Christie McNally. The story is of a young Tibetan girl on a pilgrimage to find her yoga teacher in India a thousand years ago. This is a lively, entertaining story with characters you will care about. And it is an excellent vehicle for looking into the key ideas of yoga philosophy. No prior knowledge of yoga is needed. The book is available for purchase at Gulf of Maine Books on Maine Street in downtown Brunswick.

YOGA NIDRA – SATURDAY OCTOBER 17 2-4 PM $20
Every second or third Saturday this Fall! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

KUNDALINI YOGA WORKING THE SUBTLE ENERGY BODY – SATURDAY OCTOBER 24 2-4 PM $22
In yogic terms, we have several bodies. This workshop will show you how to work with the energetic body through physical practices. Go deeper within and learn to tune into your own unique energy needs. No experience necessary.

INTRO TO SVAROOPA® STYLE YOGA SERIES – MONDAYS OCTOBER 26-NOVEMBER 23 7:30-9 PM $65 5 weeks
Svaroopa® Style Yoga is a deep but blissful practice using poses in a whole new way. Start in Shavasana, end in Shavasana! Our focus on awareness creates a “core opening,” releasing tensions deep in the muscles attached to the spine. Create an easy feeling of well being. No experience is necessary!

RESTORATIVE YOGA – SATURDAY OCTOBER 31 2-4 PM $20
Every last Saturday this Fall! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

Visit www.jaiyogahome.com to register with our online registration system, available up to one hour before the start of an event! Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

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STUDIO NEWS

INTRODUCING MINDBODY YOGANOW FOR iPHONE
MINDBODY yoga is your own personal yoga class finder. With the touch of one button,
MINDBODY yoga uses your GPS location and gives you all the yoga classes that are available at Jai Yoga or wherever you happen to be!

FALL 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1-3 PM; TUESDAYS 1-3 PM; THURSDAYS 1-4; and FRIDAYS 1-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

NEW EXCHANGE RATES
We have a new exchange rate for weekly class cards and drop-ins. The following rates became effective in September: $16 drop-in, 4 classes $56, 8 classes $96, 20 classes $220 and monthly unlimited $130. For more information on rates, class cards and policies, visit www.jaiyogahome.com. Note: the rate change does not affect unused classes on current cards.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount. Please give us a call at 207.725.7874 or email us at info@jaiyoghaome.com if you are interested in making a contribution!

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PRACTICE

CIN MUDRA – CONSCIOUSNESS SEAL

Mudras are gestures or postures that allow us to work with our prana or life-force energy. These “energy seals” are symbolic of particular states of mind or consciousness and, when practiced regularly, are said to evoke those states within ourselves.

Cin mudra is the gesture of consciousness and is excellent for concentration and evoking a receptive, peaceful state. This mudra stimulates the loving kindness of the heart chakra and is equivalent to the yogic version of “everything is a-okay.”

Try this mudra during the Autumn season whenever you need a moment of reflection or expansion of your true nature.

1 – Begin with the palm facing up and the hand and fingers relaxed

2 – Bring the tips of the thumb and index finger together, applying gentle and equal pressure between the two finger tips

3 – Allow the other fingers to relax and extend outward with the fingernails facing toward the earth

4 – Relax and breathe, focusing on the energy of the mudra

Note: For meditation, the hands can rest on the thighs, but Cin mudra is appropriate at almost any point in asana practice or during everyday life.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,

Jen and the Jai Yoga Family

Jai Yoga
Suite 314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com

Change is in the air. Our new schedule begins September 8th and we have many new class and workshop offerings to help you transition back to school or work. Sometimes a change in routine is a great opportunity to try something new, or a time to take comfort in the familiar. You decide! Keep reading to find out more about our special offerings, both fresh and familiar.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
in this issue

UPCOMING WORKSHOPS AND CLASSES
STUDIO NEWS
PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

LAUGHTER YOGA CLUB! – FRIDAY SEPTEMBER 4 5:45-6:30 PM $1 suggested donation
Every first Friday this Fall! Join Katie for an evening of fun and laughter…the yogic way! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us! No need to register, just show up!

BABY & ME YOGA SERIES – TUESDAYS SEPTEMBER 8-29 10:30-11:30 AM $50 4 weeks or $16 drop-in
Offered monthly this Fall! Yoga practice with baby! New Moms or Dads and babies 4 weeks through active crawling. Learn postures and breath that you can practice with your baby. Poses focus on creating and restoring strength and flexibility for mom/dad, parent-child bonds, baby massage and baby yoga postures to aid digestion and development. Time to connect with other parents in our community. This class tends to fill quickly, please register early! Limited to 12 participants.

YOGA BASICS SERIES – TUESDAYS SEPTEMBER 8-OCTOBER 27 5:30-7 PM -AND- WEDNESDAYS SEPTEMBER 9-OCTOBER 28 2-3:30 PM $90 8 weeks or $16 drop-in
In our Yoga Basics Class you will learn the fundamentals of safe yoga practice: postures, alignment, breathing techniques and relaxation. Our teachers will help you learn to modify postures to suit your individual needs. The pace of the class is slow and steady. We provide you with handouts to illustrate the poses so that you can practice at home and simple, fun homework assignments to help you integrate what you are learning into your daily life. You will have fun in our basics class and leave feeling relaxed and energized.

PRENATAL YOGA SERIES – THURSDAYS SEPTEMBER 10-OCTOBER 29 4-5:15 PM $90 8 weeks or $16 drop-in
This class is for women at any stage of pregnancy. We practice gentle postures, breath work, vocal toning and meditation to cultivate strength, flexibility and tone in your body that is now a home for two. Meditation and breath create calm and confidence in preparation for labor, childbirth and parenting. Meet other expectant moms in this fun and relaxing class. No prior yoga experience is necessary. We do recommend that you check with your care provider before attending a yoga class.

YOGA NIDRA – SATURDAY SEPTEMBER 12 2-4 PM $20
Every second or third Saturday this Fall! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life.
As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

INTRO TO SVAROOPA® STYLE YOGA SERIES – MONDAYS SEPTEMBER 14-OCTOBER 12 7:30-9 PM $65 5 weeks
Svaroopa® Style Yoga is a deep but blissful practice using poses in a whole new way. Start in Shavasana, end in Shavasana! Our focus on awareness creates a “core opening,” releasing tensions deep in the muscles attached to the spine. Create an easy feeling of well being. No experience is necessary!

YOGA FOR THE DESK-BOUND – FRIDAY SEPTEMBER 18 1-3 PM $22
Attention Office Forces, Computer Geniuses, and Administration Angels!
You have special needs! Come learn how to support yourself throughout your desk-bound day. Jessica, Jai Yoga’s own Marketing Angel (thus often desk- bound) and inspired yoga teacher, will teach you how to free your neck and shoulders, stretch and strengthen wrists, lower back, hips and spine. Learn how to become a happier and more productive desk-bound yogi. Bring your boss too! Note: We can offer a discount to your group of 5 or more from one office when you sign up together. Please call us for details! 207.725.7874.

YOGA AND THE BREATH – SATURDAY SEPTEMBER 19 2-4 PM $22
Elizabeth Barrett Browning said, “He lives most life, who breathes most air.” Come learn why the breath is often referred to as the most important and most powerful part of yoga practice. In this workshop you will learn how your breath affects your energy, your awareness, your well-being and of course, your yoga practice. Jessica will teach you 3 classic yoga breathing practices. You’ll also learn how to harness this powerful breath as you move through poses with newfound grace and ease.
All levels, no experience needed, but folks familiar with some yoga practice will benefit most.

RESTORATIVE YOGA – SATURDAY SEPTEMBER 26 2-4 PM $20
Every last Saturday this Fall! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

YOGA BOOT CAMP WEEK
MONDAY-FRIDAY SEPTEMBER 28-OCTOBER 2 6:15-7:15 AM $60/week or $16/drop-in
Commit time this Fall to change your routine and to change your body. Drop a dress size, feel incredible, be beautiful. Join us for an intense and exciting program! Get ready to drop those extra pounds and to re-energize your life! Let go of your inner intellectual and just sweat, breathe, hold and move. Your body will thank you for it. Ending each session in savasana (corpse pose) is the best part. Basic knowledge of yoga is needed to participate. Please be hydrated for each class.

To register, try our online registration system, available up to one hour before the start of an event! Follow the links on our website! Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your
NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

FALL 2009 SCHEDULE STARTS TODAY!
The Fall 2009 schedule begins in September and runs through December 31. If you haven’t yet received your copy in the mail, you can pick one up at the studio or visit our website.

CLOSED FOR LABOR DAY
There will be no regular classes September 1-7 for the Labor Day Holiday. However,
Laughter Yoga club will still meet on September 4!

FALL 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1-3 PM; TUESDAYS 1-3 PM; THURSDAYS 1-4; and FRIDAYS 1-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

JAI YOGA WELCOMES HOA TRAN!
Jai Yoga welcomes Hoa Tran! In addition to teaching special classes at Jai, Hoa will teach the following weekly classes: Monday Gentle; Friday Moderate; and Sunday Stage 2/3. Be sure to say hello!

NEW EXCHANGE RATES
With the new schedule, Jai Yoga is implementing a new exchange rate for weekly class cards and drop-ins. The following rates become effective September 1st: $16 drop-in, 4 classes $56, 8 classes $96, 20 classes $220 and monthly unlimited $130. For more information on rates, class cards and policies, visit www.jaiyogahome.com.
Note: the rate change does not affect unused classes on current cards. Special offer available until September 5th: Purchase a 4, 8 or 20 class card, valid for 100 days from the first day of use, at the old rate using our online system.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount. Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

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PRACTICE

TRANSITION WITH STRENGTH AND AWARENESS – LOW LUNGE/HIGH LUNGE

Change happens. Sometimes we’re expecting it, as with the change of the seasons. And sometimes we’re not, as with a flat tire on our way to work. Either way, change can happen quickly, throwing us off balance.

Autumn is a time when change, both big and small, is happening all around us. In the natural world we can see the daylight hours lessen, the leaves change color, the temperature drop. In our lives, our schedule may change, clothing choices, food choices, responsibilities.

All of these things impact our mood and physical bodies. Bringing awareness to your personal transition can help you ease stress and cultivate a strong mind and body.
You can also recognize times when you may need to give yourself a little extra attention, whether it be more rest, relaxation or time outside.

Try this yoga practice to help you cultivate strength and awareness during transitions. Practicing steadiness and strength to stay balanced as you transition on the mat will help you do the same off the mat as well.

1 – Come into low lunge from either table top position or adho mukha svanasana (downward facing dog pose). The front knee is lined up over the ankle and the top of the back foot is on the floor. Hands can either reach up overhead or rest just above the knee on the front leg. Either way, keep the arms lengthened and strong

2 – Breathe here in low lunge for 5-10 breaths. Feel both feet pressing into the support of the floor, the tailbone dropping and the spine lengthening as you gently tone your low belly and your hips open

3 – To transition, keep the length of the spine and the tone of the low belly as you tuck the toes of your back foot. As you inhale, press through the heel of the back foot, straightening the leg as you rise up to high lunge

4 – Breathe here in high lunge for 5-10 breaths. Reach through the back heel, feeling the whole leg strong and lifting toward the ceiling. Use the strength of both legs to work toward squaring the hips forward

5 – To transition back to low lunge, keeping the front leg strong, lift your back heel to come high onto the ball of the foot and slowly bend the knee as you lower down

6 – Transition between low lunge and high lunge with the breath 2-5 times on each side. Afterwards, go into balasana (child’s pose) to feel the effects of your practice

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,
Jen and the Jai Yoga Family
Jai Yoga
Suite 314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com
www.jaiyogahome.com

We want to help you savor every moment during these last weeks of summer. With new beginnings and a changing season on the horizon, it’s easy to beeline in that direction, forgetting about the present moment. Use your practice and your breath to slow down, take a look around and immerse yourself in the present.

Any of our August special workshops will help you do just that. Keep reading to learn more about these opportunities to slow down and to find joy in the moment, wherever you are and no matter where you’re going. Enjoy yourself!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

QUICK LINKS
UPCOMING WORKSHOPS AND CLASSES
STUDIO NEWS
PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

SVAROOPA® STYLE YOGA SERIES – MONDAYS AUGUST 3-24 7:30-9 PM $55 4 weeks
Svaroopa® Style Yoga is a deep but blissful practice using poses in a whole new way. Start in Shavasana, end in Shavasana! Our focus on awareness creates a “core opening,” releasing tensions deep in the muscles attached to the spine. Create an easy feeling of well being. No experience is necessary!

LAUGHTER YOGA CLUB! – FRIDAY AUGUST 7 5:45-6:30 PM $1 suggested donation
Every first Friday this Summer! Join Katie for an evening of fun and laughter…the yogic way! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us! No need to register, just show up!

YOGA NIDRA – SATURDAY AUGUST 8 2-4 PM $20
Every second Saturday this Summer! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

LIFE, LAUGHTER AND LEVITY – SATURDAY AUGUST 22 10 AM-12 PM $25
Join Katie, the Levity Coach, for an energizing two-hour workshop to help you recharge your sense of fun and freedom. We will explore how to maintain a sense of lightness and joy in daily life, especially during challenging times. Through the practice of laughter yoga, we will use laughter as a tool to help infuse life with a sense of fun and vitality. Additionally, we will envision what a joy and laughter filled life looks like and explore some steps to help bring the dynamic, positive and freeing energy of this class back into day to day life.

RESTORATIVE YOGA – SATURDAY AUGUST 29 2-4 PM $20
Every last Saturday this Summer! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system, available up to one hour before the start of an event, by following the links on our website, www.JaiYogaHome.com. There you will also find a complete listing of workshops!

Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

FALL 2009 SCHEDULE COMING SOON!
The Fall 2009 schedule begins September 1 and runs through December 31. Copies should be in the mail, at the studio and posted on our website, by mid-August. Stay tuned!

SUMMER 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-4:30 PM and THURSDAYS 12:30-3 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount. Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PRACTICE

BIG AWARENESS MEDITATION

During extra busy times, we often tend to put blinders on, bringing our focus completely to our own personal circumstances, plans, future or past.

While planning for the future and attending to our personal needs and business is good, our busyness-induced tunnel vision can cause us to forget that the world around us is a very big, wondrous place.

Taking our focus away from the details of our own lives and to our present moment and surroundings can bring joy and relaxation during busy times, reminding us of where we are right now.

Try this simple meditation technique to explore the world around you and to bring your awareness to the present. This technique can either be used as a precursor to your regular meditation practice or as a stand-alone practice at any time.

1 – Find a comfortable seated position, either on the floor or in a chair, where you can elongate your spine

2 – Gently close your eyes and begin to notice your breath as it moves in and out.
Allow your awareness to sink into the body, noticing sensations and where the body is in space

3 – As you continue breathing, let your awareness grow bigger, hearing the sounds in the room or immediately around you. Do not label the sounds, just become aware of them

4 – Taking your time, allow your awareness to grow bigger and bigger, travel farther and farther, becoming aware of more and more sounds

5 – Visualize your energy or mind growing farther out of the body each time you expand your range of awareness. Let everything your awareness touches become part of you as your energy expands

6 – Continue like this for a few minutes or as long as is comfortable. Give yourself plenty of time to come back to center before gently opening the eyes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,
Jen and the Jai Yoga Family

Jai Yoga
Suite 314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com
www.jaiyogahome.com

Summer is finally here! Time to kick back and have some fun! And we are here to help you do just that! Our new schedule starts today and with it comes a new round of special classes and events.

What better way to relax and enjoy the season than with a seaside yoga class? Ready to try something different? How about a 4-week Svaroopa® Style Yoga series? Keep reading to learn more about these offerings and many more.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES

STUDIO NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

LAUGHTER YOGA CLUB – FRIDAY JULY 3 5:45-6:30 PM $1 suggested donation
Every first Friday this summer! Join Katie for an evening of fun and laughter…the yogic way! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us! No need to register, just show up!

SVAROOPA® STYLE YOGA SERIES – MONDAYS JULY 6-27 7:30-9 PM $55 4 weeks
Svaroopa® Style Yoga is a deep but blissful practice using poses in a whole new way. Start in Shavasana, end in Shavasana! Our focus on awareness creates a “core opening,” releasing tensions deep in the muscles attached to the spine. Create an easy feeling of well being. No experience is necessary!

YOGA BASICS SERIES – TUESDAYS JULY 7-AUG 25 5:30-7 PM 8 classes $88
Perfect for beginners or those wanting a nice refresher of the fundamentals! In this 8-week series, we will cover 18 basic yoga postures and 4 breathing techniques, providing a strong foundation from which to build a home practice and to fully participate in our gentle and moderate classes.

PRENATAL YOGA – THURSDAYS JULY 9-AUG 27 4-5:15 PM $90 8 weeks
This class is for women at any stage of pregnancy. Practice gentle postures, breath work, vocal toning and meditation to cultivate strength, flexibility and tone in the body that is now a home for two. Meditation and breath create calm and confidence in preparation for labor, childbirth and parenting. Meet other expectant moms in this fun and relaxing class. No prior yoga experience is necessary. We do recommend that you check with your care provider before attending a yoga class.

SEASIDE YOGA AT WOLFE’S NECK FARM – THURSDAYS JULY 9-AUG 13 6:15-7:30 PM $70 6 weeks or $15 cash drop-in
This will be an outdoor, seaside all-levels yoga practice at Wolfe’s Neck Farm in Freeport. Our “studio” will be a soft, grassy field with Casco Bay as our back-drop. Let the sounds of the birds and the waves soothe you as you immerse yourself in your practice and in nature. Please bring your own mat/blanket and props. Please contact us for additional information and directions.

YOGA NIDRA – SATURDAY JULY 11 2-4 PM $20
Every second Saturday this Summer! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

LIFE, LAUGHTER AND LEVITY – SUNDAY JULY 19 2-4 PM $25
Join Katie the Levity Coach, for an energizing two-hour workshop to help you recharge your  sense of fun and freedom. We will explore how to maintain a sense of lightness and joy in daily life, especially during challenging times. Through the practice of laughter yoga, we will use laughter as a tool to help infuse life with a sense of fun and vitality. Additionally, we will envision what a joy and laughter filled life looks like and explore some steps to help bring the dynamic, positive and freeing energy of this class back into day to day life.

RESTORATIVE YOGA – SATURDAY JULY 25 2-4 PM $20
Every last Saturday this Summer! Restorative yoga uses blankets, blocks, cushions,ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system, available up to one hour before the start of an event! Visit our website, www.jaiyogahome.com, for registration links and a complete listing of  workshops!

Or, register by phone or at the studio at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

SUMMER SCHEDULE STARTS TODAY!
Our Summer 2009 schedule begins today, July 1, and runs through August 31. If you have not received a hard copy in the mail, you can pick one up at the studio or view the schedule on our website.

CLOSED FOR 4TH OF JULY!
There will be no regular classes July 4-5, 2009 for Independence Day weekend. Happy holidays!

SUMMER 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-4:30 PM and THURSDAYS 12:30-3 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount. Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PRACTICE

RECLINING BOUND ANGLE POSE – SUPTA BADDHA KONASANA

Too much heat can make us irritable and frustrated or just empty us of energy. Coupled with an increase in our overall activity levels during the summer months and it’s all too easy to get fired up and then burn out.

Think about balancing the heat and activity of the season with a cooling restorative practice. Let yourself slow down and relax. Avoid over-heating and take time to restore your energy so you can truly enjoy yourself and all that the season has  to offer.

1 – Begin reclining on your mat with knees bent and the soles of the feet hip-distance apart on the floor, comfortably close to your pelvis

2 – Lift your hips away from the mat slightly so that you can use your hands to  spread the back of the pelvis. Lower down and release the lower back and pelvis into the mat

3 – Open the knees, letting them float down toward the mat and bring the soles of the feet together. Use your hands to roll the flesh of the inner thighs away from center, creating an external rotation. Feel free to adjust the distance between pelvis and feet as needed

4 – Let the arms lay at the sides of the body, angled out slightly, palms up

5 – As you breathe in this pose, think about drawing the sit bones together and pulling the femur bones into the hip sockets. Allow the knees to sink with gravity rather than forcing them toward the floor

6 – Breath deeply for 1 minute, focusing on a long, complete exhale. As you practice, you can gradually increase the hold time to 5-10 minutes

7 – To come out of the pose, use your hands to close the legs and then roll to one side and use your hands to slowly push yourself up. The head is the last to rise

Notes: This pose can be made even more blissful with the use of props. Try a rolled or folded blanket under the head/neck and under each thigh/knee. For an extra yummy restorative version of supta baddha konasana recline against a bolster or a few folded blankets, keeping the hips on the mat. Ask your yoga instructor about how to use a strap in supta baddha konasana.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,

Jen and the Jai Yoga Family

Jai Yoga
Suite 314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com

The summer solstice is on Sunday, June 21. Throughout human history, the solstice has often been considered a time of passage or transition. As such, this longest day of the year is celebrated by many cultures throughout the world. How will you celebrate?

Whatever your tradition, Jai Yoga has plenty going on to help you rejoice in the miraculous transition into the long, light-filled days and abundance that make summer in Maine so special.

Check out the listings below to find the offering that will fill you with love and light! Enjoy!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES

STUDIO NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

MEDITATION, DHARMA, YOGA
7:15-8:30 PM $Donation of choice
Every Monday nigh this Spring!
Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

PRENATAL YOGA
THURSDAYS 4-5:15 PM JUNE 4-25 4 classes $50
This class is for women at any stage of pregnancy. Learn gentle postures, breath work, vocal toning and meditation to cultivate strength, flexibility and tone in the body that is now a home for two. Meditation and breath work help to create calm and confidence in preparation for labor, childbirth and parenting. Meet other expectant moms in this fun and relaxing class. No prior yoga experience is necessary. We do recommend that you check with your care provider before attending a yoga class.

LAUGHTER YOGA CLUB!
FRIDAY JUNE 5 5:45-6:30 PM $1 suggested donation
Every first Friday this Spring!
Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us!

LAUGHTER YOGA WORKSHOP
SUNDAY JUNE 7 2-4 PM $25
Come learn about and experience the practice of Laughter Yoga. See how laughter can enhance your life by improving your physical and mental health, adding more joy to the everyday, and by offering a deeper sense of connection to yourself and those around you. In addition to practicing laughter, we will also look at topics such as self-care, inspired goal setting and increasing confidence. This is an invigorating, rejuvenating and fun workshop! No experience necessary.

YOGA BOOT CAMP WEEK
MONDAY-FRIDAY MORNINGS 6:15-7:15 AM JUNE 8-12 $60/series or $16/class
Commit time this Spring to change your routine and to change your body. Drop a dress size, feel incredible, be beautiful. Join us for an intense and exciting program! Get ready to drop those extra pounds and to re-energize your life! Let go of your inner intellectual and just sweat, breathe, hold and move. Your body will thank you for it. Ending each session in savasana (corpse pose) is the best part. Basic knowledge of yoga is needed to participate.

FAMILY YOGA
SATURDAY JUNE 13 $20
2-2:45 PM FOR KIDS 3-5 YEARS OLD
3:15-4:15 PM FOR KIDS 6 YEARS OLD+
Every second Saturday this Spring!
This will be a fun yoga practice for the whole family! Explore yogic games and postures together! All ages are welcome in each class, but please note that the classes are geared towards separate age groups.

YOGA NIDRA
SATURDAY JUNE 20 2-4 PM $20
Every third Saturday this Spring!
Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

RESTORATIVE YOGA
SATURDAY JUNE 27 2-4 PM $20
Every last Saturday this Spring!
Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system, available up to one hour before the start of an event! Visit www.JaiYogaHome.com to register and for a complete listing and links to more workshops!

Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

SUMMER 2009 SCHEDULE COMING SOON!
The Summer 2009 schedule begins July 1 and runs through August 31. Copies should be in the mail and at the studio, as well as posted on our website by mid-June. Stay tuned!

MEMORIAL DAY FUNDRAISER THANK YOU!!
Thank you to everyone who participated in our Memorial Day Fundraiser Class. We raised $120 for the Jai Yoga Scholarship Fund.

SPRING 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount.

Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PRACTICE

SURYA NAMASKAR – SALUTE TO THE SUN

The summer solstice is the perfect time to honor the sun and the transitions of the natural world with sun salutations.

There are many variations of the traditional sun salutation. Below is a basic sequence which flows with the breath.

1 – Begin standing in tadasana (mountain pose) at the top of your mat with your hands in anjali mudra (prayer seal)

2 – With an inhale, lift the arms overhead taking a slight backbend in urdhva hastasana (upward salute)

3 – Exhale as you swan dive forward with a flat back coming into uttanasana (standing forward fold)

4 – Inhale as you press your palms or fingertips into the mat (bend your knees if needed) and with the exhale, step your left foot back into a high or low lunge

5 – Inhale forward into high plank pose, making sure to strengthen through the legs and core so that your lower back/belly does not sag

6 – Exhale through chaturanga dandasana (four-limbed staff pose), keeping the shoulders back, elbows in and the core strong. Feel free to drop your knees to the floor first

7 – Inhale, peeling the chest away from the mat and coming either into bhujangasana (cobra pose) or urdhva mukha svanasana (upward-facing dog pose)

8 – Exhale as you press back into adho mukha svanasana (downward-facing dog pose), lengthening through the spine

9 – With an inhale, step the left foot forward back into your choice of lunge

10 – With an exhale, step the right foot foward to come back into uttanasana

11 – Inhale and reverse swan dive, lifting the arms overhead and back into urdhva hastasana

12 – Exhale, lowering the arms and coming back to tadasana with the hands in anjali mudra

Notes: This is one half of the cycle. Repeat on the right side for one full round of surya namaskar. Use your breath as your guide to know when to modify poses and how fast to move. This sequence can be done quickly, generating heat, but can also be done more moderately. Use the breath to guide you and to make the transitions as smooth as possible.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,

Jen and the Jai Yoga Family

Jai Yoga

Suite 314 Fort Andross

14 Maine Street

Brunswick ME 04011

207.725.7874

info@jaiyogahome.com

www.jaiyogahome.com

Spring is in the air and so much is happening this month! We are so pleased to announce that David Hickey and Eden Martin of Crystal Journey are returning to Brunswick on May 9 for an evening of universal sound at Frontier Cafe! We also have a lot happening at the studio to help you rejoice and relax as we move through this exhilarating yet calming time of year.

More information and links to online registration are available below! We hope to see you at the studio soon!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES

STUDIO NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

MEDITATION, DHARMA, YOGA – EVERY MONDAY NIGHT 7:15-8:30 PM $Donation of choice
Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

LAUGHTER YOGA CLUB! – FRIDAY MAY 1 5:45-6:30 PM $1 suggested donation
Every first Friday this Spring! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us!

YOGA BASICS SERIES – TUESDAYS MAY 5-JUNE 23 (with open practice on 6/30) 5:30-7 PM 8 classes $88
Perfect for beginners or those wanting a nice refresher of the fundamentals! In this 8-week series, we will cover 18 basic yoga postures and 4 breathing techniques, providing a strong foundation from which to build a home practice and to fully participate in our gentle and moderate classes.

FAMILY YOGA – SATURDAY MAY 9 $20 2-2:45 PM FOR KIDS 2-3 YEARS OLD & 3:15-4:15 PM FOR KIDS 6 YEARS OLD+
Every second Saturday this Spring! This will be a fun yoga practice for the whole family! Explore yogic games and postures together! All ages are welcome in each class, but please note that the classes are geared towards separate age groups.

SONIC MEDITATION: CRYSTAL BOWL AND PLANET GONG CONCERT -SATURDAY MAY 9 7:30 PM $20, 12 and under free FRONTIER CAFE, FORT ANDROSS
In partnership with Frontier Cafe, Jai Yoga is so pleased to welcome back David Hickey of Crystal Journey and artist-painter Eden Martin! Two years ago, Jai Yoga hosted David Hickey and Eden Martin for a magical, meditative evening of universal sound. Please join us again for an incredible experience. More information is available at our website or at Frontier’s website.

YOGA NIDRA – SATURDAY MAY 16 2-4 PM $20
Every third Saturday this Spring! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

SCHOLARSHIP FUNDRAISER ALL LEVELS CLASS – MONDAY MAY 25 5:30-7 PM $Donation of choice
Please join us in support of the Jai Yoga Scholarship Fund and help our community members continue their yoga practice in challenging economic times. On Memorial Day evening, Kara will guide a class that will include a flowing sequence of postures followed by Yin-style seated postures and meditation. 100% of the proceeds go to benefit the Jai Yoga Scholarship Fund. Please note: there will be no other classes held Memorial Day weekend.

RESTORATIVE YOGA – SATURDAY MAY 30 2-4 PM $20
Every last Saturday this Spring! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system, available up to one hour before the start of an event! Visit our website, www.JaiYogaHome.com for registration links and a complete listing of workshops!

Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

IT’S A GIRL!
Just before 4 AM on April 25, 2009, little Mia Ellen Pierce was welcomed into the world. Congratulations Jen and Tony!

CLOSED FOR MEMORIAL DAY
There will be no regular classes May 23-25, 2009 for Memorial Day weekend. However, we are offering a special class on Monday, May 25 to raise money for our scholarship fund. Details available in “Upcoming Workshops and Classes” section of the newsletter.

SPRING 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

WE WANT TO HEAR FROM YOU!
At Jai Yoga, we value our relationship with the community and each individual within the community. We would love to hear from you! Please let us know how we’re doing. What do you like? What would you like to see more of? Feel free to share your ideas with us! Please email us at info@jaiyogahome.com with your comments!

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship, all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time for any amount.

Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PRACTICE

REAWAKEN WITH BRIDGE POSE – SETU BANDHA SARVANGASANA

Strength and softness, rooting and lifting, exhilaration and relaxation; these are just a few of the opposing elements you may find in exploring bridge pose.

Bridge pose is an ideal posture to explore during the intense, yet peaceful, breaking open of new life happening all around us right now. This posture helps to “bridge” the mind and the body, joining energy with calm.

1 – Begin reclining on your mat with knees bent and the soles of the feet hip-distance apart on the floor, about 12 inches away from your pelvis

2 – Let the hands rest on the floor, palms up near the pelvis. Roll the shoulders back and let the shoulder blades broaden as they slide down the back, opening the chest

3 – Check that the feet are parallel and that all four corners of the feet are pressing into the mat. Turn the palms down and press gently into the mat

4 – Strengthen through the legs, hugging the muscles into the bone as you tuck your tailbone and begin to peel the pelvis away from the mat. Let the motion carry up through the spine, lifting one vertebra at a time away from the mat until you come to rest on your shoulders. If you like, you can clasp your hands below the pelvis, extending and pressing through the arms

5 – Point your tailbone toward the knees, which are directly over the heels but reaching forward, lengthening away from the pelvis. Try to keep the thighs and knees parallel, not bowing to the sides

6 – To avoid compressing the neck, lift the chin slightly and gently press the back of the head into the mat. Lift through the sternum

7 – Continue strengthening through the legs and arms as the shoulder blades broaden and the chest opens

8 – Breathe here for 3-7 breaths before lowering one vertebra at a time back to the mat

Notes: The buttocks should be firm, but not clenched in this pose. Instead, try to use the strength of your core and legs to keep lifting. Move slowly and with compassion as you roll in and out of bridge pose with the breath.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,

Jen and the Jai Yoga Family

Jai Yoga

Suite 314 Fort Andross

14 Maine Street

Brunswick ME 04011

207.725.7874

info@jaiyogahome.com

www.jaiyogahome.com

At Jai Yoga we think Spring is an excellent time to focus our attention on peace and new beginnings. All winter the natural world has been patiently waiting for this opportunity of rebirth. We know you have too!

This month we have a new schedule and many offerings to help you to explore your own sense of peace and new beginnings during this exciting time of change and growth.

Get all the juicy details and online registration links below!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES

STUDIO NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

MEDITATION, DHARMA, YOGA – EVERY MONDAY NIGHT 7:15-8:30 PM $Donation of choice
Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

LAUGHTER YOGA CLUB! – FRIDAY APRIL 3 5:45-6:30 PM $1 suggested donation
The first Friday of every month! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us!

YOGA BASICS SERIES – SATURDAYS APRIL 4-MAY 30 (no class 5/23) 12-1:30 PM -AND- FRIDAYS APRIL 17-JUNE 5 4-5:30 PM 8 classes $88
Perfect for beginners or those wanting a nice refresher of the fundamentals! In this 8-week series, we will cover 18 basic yoga postures and 4 breathing techniques, providing a strong foundation from which to build a home practice and to fully participate in our gentle and moderate classes.

PRENATAL YOGA – THURSDAYS APRIL 9-MAY 28 4-5:15 PM $90 8 classes
This class is for women at any stage of pregnancy. Gentle postures, breath work, vocal toning and meditation help to cultivate strength, flexibility and tone. Meditation and breathwork create calm and confidence in preparation for labor, childbirth and parenting. Meet other expectant moms in this fun and relaxing class. No prior yoga experience is necessary. We do recommend that you check with your care provider before attending a yoga class.

FAMILY YOGA – SATURDAY APRIL 11 $20 2-2:45 PM FOR KIDS 2-3 YEARS OLD and 3:15-4:15 PM FOR KIDS 6 YEARS OLD+
The second Saturday of every month! This will be a fun yoga practice for the whole family! Explore yogic games and postures together! All ages are welcome in each class, but please note that the classes are geared towards separate age groups.

YIN YOGA WORKSHOP – SATURDAY APRIL 11 2-4 PM $25
Shake off winter stiffness and prepare your joints for the fluidity of Spring and Summer. This class will be an exploration of longer holds in postures that affect the connective tissues of the hips, pelvis and spine. Yin Yoga is a wonderful complement to your regular yoga practice. No experience necessary.

LAUGHTER YOGA WORKSHOP – SUNDAY APRIL 12 2-4 PM $25
See how laughter can enhance your life by improving your physical and mental health, adding more joy to the everyday, and by offering a deeper sense of connection to yourself and those around you. In addition to practicing laughter, we will also look at topics such as self-care, inspired goal setting and increasing confidence. This is an invigorating, rejuvenating and fun workshop! No experience necessary.

YOGA NIDRA – SATURDAY APRIL 18 2-4 PM $20
The third Saturday of every month! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

BABY & ME YOGA – TUESDAYS APRIL 21-JUNE 9 10-11 AM $90 8 classes
Yoga practice with baby! New Moms or Dads and babies 4 weeks through active crawling. Learn postures and breath that you can practice with your baby. Poses focus on creating and restoring strength and flexibility for mom/dad, parent-child bonds, baby massage and baby yoga postures to aid digestion and development. Time to connect with other parents in our community. This class tends to fill quickly, please reserve early! Limited to 8 participants.

RESTORATIVE YOGA – SATURDAY APRIL 25 2-4 PM $20
The last Saturday of every month! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system available up to one hour before the start of an event! Visit www.jaiyogahome.com for a complete listing and more links to more workshops! Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STUDIO NEWS

SPRING SCHEDULE STARTS TODAY!

Our Spring 2009 schedule begins today and runs through the end of June. If you haven’t received a postcard in the mail you can pick one up at the studio.

JAI YOGA WELCOMES HARRIET SMITH!
Please join us in welcoming Harriet Smith to Jai Yoga! Harriet will be filling in as studio manager while Jen is away on maternity leave. For the past few months Harriet has been working behind the scenes with Jen so she can keep Jai Yoga running smoothly this Spring. Welcome Harriet!

SPRING 2009 OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874.

WE WANT TO HEAR FROM YOU!
At Jai Yoga, we value our relationship with the community and each individual within the community. We would love to hear from you! Please let us know how we’re doing. What do you like? What would you like to see more of? Feel free to share your ideas with us! Please email your comment to us at info@jaiyogahome.com.

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss opportunities to enjoy the practice of yoga. Yoga is good for all of us!!!

THE JAI YOGA SCHOLARSHIP FUND NEEDS CONTRIBUTIONS!
We’ve been helping so many people practice yoga that our scholarship fund is running low. Donations are very much appreciated and are welcome at any time in any amount. Please give us a call at 207.725.7874 or email us at info@jaiyogahome.com if you are interested in making a contribution!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PRACTICE

SPRING CLEANING

FOR A FRESH START, WE MAKE SPACE BY CLEARING OUT THE OLD

The weather is warming, the birds are chirping, the flowers are blossoming. Are you feeling ready to throw open the windows and let all of that freshness come inside?

The urge to spruce up the house and the yard this time of year is only natural and may already be part of your spring-time tradition. After a long, dormant winter clutter has accumulated throughout our lives and as we transition into a season of new growth and new beginnings, we let go of the old and welcome the new. This process not only applies to our environments, but to our bodies as well.

Throughout the year, clutter has been accumulating in our bodies, making us feel heavier and causing us to use more energy for the digestive process. To make a fresh start and to prepare your body for the bounty of spring and summer foods, try a 3-7 day cleanse early this Spring.

There are many ways to cleanse and many factors to consider before choosing the right cleanse for you.

Cleansing is not just a process for the body, but also for the mind. As we cleanse our bodies and create space there, we also create space for contemplation.

A few things to consider when choosing the right cleanse for you:

* How much time can I devote? Can I take time away from my regular routine?

* What resources are available to support me in this process?

A few types of cleanses to consider:

* A mono diet of kitchari (lentils or mung beans and rice)

* A supplemental cleanse from the health food store

* A juice or liquid fast

Do a little research before deciding on the method for you. If possible, it is very beneficial to make space to relax and rest during your cleanse.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Namaste,

Jen and the Jai Yoga Family

Jai Yoga

Suite 314 Fort Andross

14 Maine Street

Brunswick ME 04011

207.725.7874

info@jaiyogahome.com

www.jaiyogahome.com

Spring is coming…time to stretch and grow! We want to help you blossom into your very best and most vital self. At Jai Yoga this month, we have several workshops and special classes to help you do just that.

What better way to revitalize than with laughter? Maybe restorative yoga or yoga nidra are the practices for your pre-Spring awakening. Deepen your practice and your understanding of yoga with our book group and discussion on “How Yoga Works.” We have something for everyone!

Get all the juicy details and online registration links below!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

in this issue

UPCOMING WORKSHOPS AND CLASSES

STUDIO NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

MEDITATION, DHARMA, YOGA EVERY MONDAY NIGHT 7:15-8:30 PM $Donation of choice

Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

“HOW YOGA WORKS” BOOK DISCUSSION AND PRACTICE WEDNESDAYS MARCH 4-25 7:45-9 PM 4 classes $35 + cost of book, available at Gulf of Maine Books

A discussion over four evenings of the novel How Yoga Works, by Michael Roach and Christie McNally. The story is of a young Tibetan girl on a pilgrimage to find her yoga teacher in India a thousand years ago. Unforeseen and difficult events interrupt her journey, and how she responds to those events reveals to us how yoga works. This is a lively, entertaining story with characters you will care about. And it is an excellent vehicle for looking into the key ideas of yoga philosophy. No prior knowledge of yoga is needed. Please read the first hundred pages for the first meeting and bring your copy of the book with you to the studio.

LAUGHTER YOGA CLUB! FRIDAY MARCH 6 5:45-6:30 PM $1 suggested donation

The first Friday of every month! Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us!

YOGA BASICS SERIES TUESDAYS MARCH 10-APRIL 28 5:30-7 PM 8 classes $88

Perfect for beginners or those wanting a nice refresher of the fundamentals! In this 8-week series, we will cover 18 basic yoga postures and 4 breathing techniques, providing a strong foundation from which to build a home practice and to fully participate in our gentle and moderate classes.

YOGA NIDRA SATURDAY MARCH 14 2-4 PM $20

The second Saturday of every month! Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed.

LAUGH AWAY THE WINTER BLUES SATURDAY MARCH 14 7-8:30 PM $15

No matter how much you love Maine during wintertime, March is when we have all had enough. Come engage in a lighthearted evening where we will practice laughter as a form of exercise and as a means to freedom from the routine. Laughter has the ability to free us from our concerns or the logistics of day to day life. Allowing us a great perspective on our life and grounding us in the present moment, laughter can help reinvigorate us on our path and energize us as we approach the Spring.

RESTORATIVE YOGA SATURDAY MARCH 28 2-4 PM $20

The last Saturday of every month! Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary.

To register, try our online registration system, available up to one hour before the start of an event! Follow the links above or visit our website for a complete listing and more links to more workshops! Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

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STUDIO NEWS

SPRING SCHEDULE AVAILABLE SOON!

Our Spring 2009 schedule begins April 1 and runs through the end of June. Look for your postcard in the mail in the coming weeks. We will also have the new schedule available on our website by mid-March. Stay tuned!

MINI PRENATAL SERIES ADDED! THURSDAYS MARCH 12-APRIL 2 4-5:15 PM 4 classes for $50 or $15 drop-in

WINTER 2009 STUDIO OFFICE HOURS

Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874. We look forward to hearing from you!

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!

Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss with Jen opportunities to enjoy the practice of yoga. Yoga is good for all of us!!!

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PRACTICE

NADI SHODHANA PRANAYAMA ALTERNATE NOSTRIL BREATHING

As we approach Spring, things are getting stirred up. The natural world, which includes our bodies, is beginning to awaken after a long winter’s rest. You might find yourself more agitated and anxious as we transition from colder to warmer weather, less to more light. To help smooth the transition, try this calming and balancing breathing technique.

Practicing Nadi Shodhana, literally “channel purification,” cleanses the body’s energy channels, balances the left and right sides of the body, strengthens the lungs and calms the mind…the perfect remedy for sailing through the last bit of Winter and preparing for Spring.

1 – Find a comfortable seated position, either on the floor or in a chair, where you can lengthen through the spine

2 – Bring the right hand up in front of the face and place the index and middle fingers on the forehead, just between the eyebrows

3 – Use the thumb to gently close or seal the right nostril and inhale through the left nostril

4 – Gently close the left nostril with the ring finger, release the thumb and exhale through the right nostril

5 – Inhale through the right nostril, close with the thumb and exhale through the left nostril to complete one round of breath

6 – Continue like this (inhale left, exhale right, inhale right, exhale left) for 1-2 minutes, eventually working your way up to 5 minutes or more with continual practice

Notes: Keep your breath and your body comfortable and relaxed throughout the practice

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Namaste,

Jen and the Jai Yoga Family

Jai Yoga

Suite 314 Fort Andross

14 Maine Street

Brunswick ME 04011

207.725.7874

info@jaiyogahome.com

www.jaiyogahome.com

This month at Jai Yoga, love is in the air! We want to encourage you to give yourself a little extra love this month. As you may already know, loving the self is an important part of loving others.

We have workshops and special events to help you cultivate both love for the self and love for others going on this month…keep reading to learn more!

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In this newsletter:

UPCOMING WORKSHOPS AND CLASSES

NEWS

PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

UPCOMING WORKSHOPS AND CLASSES

MEDITATION, DHARMA, YOGA – EVERY MONDAY NIGHT 7:15-8:30 PM $Donation of choice

Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

LAUGHTER YOGA CLUB! – FRIDAY FEBRUARY 6 5:45-6:30 PM $1 suggested donation

Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us! Offered the first Friday of every month. Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=51

YOGA NIDRA – SATURDAY FEBRUARY 14 2-4 PM $20

Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed. Offered the first Saturday of every month! Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=56

LOVE AND LAUGHTER: A WORKSHOP FOR COUPLES – SATURDAY FEBRUARY 14 3:30-6 PM $45/couple

Valentine’s Day is a time for celebrating the love you have for those around you and often for your significant other. Come join us for an entertaining afternoon of laughter yoga exercises specifically to help couples find joy together and to be able to bring some breath and laughter into their relationships. Laughter has the ability to unite us in our daily lives. You will walk away with some tools to bring laughter into your life as a couple and to face life in its wonders and challenges. Click here to register for this event: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=51

RESTORATIVE YOGA – SATURDAY FEBRUARY 28 2-4 PM $20

Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary. Offered the last Saturday of every month! Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=39

To register, try our online registration system, available up to one hour before the start of an event! Follow the links above or visit http://www.jaiyogahome.com/classes/special-classes-events/ for a complete listing and more links to more workshops!

Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

NEWS

WINTER 2009 STUDIO OFFICE HOURS

Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874. We look forward to hearing from you!

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!

Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss with Jen opportunities to enjoy the practice of yoga. Yoga is good for all of us!!!

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PRACTICE

To cultivate your inner love and light, take a few minutes for this simple meditation.

1 – Sit in a comfortable position with a long spine and eyes gently closed; sit on either a floor cushion or a chair

2 – As you breath naturally, bring your awareness to the heart, visualizing or feeling there a soft, warm light

3 – As you inhale, feel or visualize the light growing brighter, warmer. As you exhale, feel or visualize the light expanding and softening the heart

4 – As you continue inhaling and exhaling naturally, let your awareness stay with the brightening and expanding light. Each inhale brightens the light and each exhale lets it expand into and soften more of the body, then the room and beyond

5 – When you feel complete, before opening your eyes, take a few moments to savor the connection between your own heart and the hearts of others

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Love and Light,

Jen and the Jai Yoga Family

Jai Yoga
#314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com
www.jaiyogahome.com

Welcome to 2009! This January, we have a brand new schedule and a lot of special classes and events to help you grow your practice and stay inspired during the transition into a New Year!

Our annual 7 Days for $7 event is going on now! It’s not too late to register! This is a great opportunity to try something new or to dive deep into something you love. Happy New Year!

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In this newsletter:

UPCOMING WORKSHOPS AND CLASSES
NEWS
PRACTICE

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
UPCOMING WORKSHOPS AND CLASSES

7 DAYS FOR $7 – JANUARY 1-7, 2009
Pay only $7 and attend as many or as few classes as you like the first week of 2009 at Jai Yoga. Take this opportunity to try a new class or meet a new teacher. Attend a bunch of classes to INVIGORATE yourself! See how we can all BENEFIT from a little more yoga in our lives! To sign-up online now, click here: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-7&sTG=10&sDate=1/1/2009

LAUGHTER YOGA CLUB! – FRIDAY JANUARY 2 5:45-6:30 PM $1 suggested donation
Laugh to get your heart pumping and the positive energy flowing! This is an excellent way to support the community and yourself in an ongoing way. Come laugh with us! Offered the first Friday of every month. Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=51

LAUGH YOUR WAY TO YOUR RESOLUTIONS – SATURDAY JANUARY 3 2-4 PM $20
Come enjoy this playful workshop in which we will use laughter as a tool to gain perspective on our lives and look at what is most needed for ourselves in the coming year. We will not only identify our hopes and goals, but work through a series of action steps that will allow us to effect lasting change in our lives. Through practicing laughter yoga, meditation and facilitated discussion, you will walk away with a bounce in your step and some practical actions to make your new year’s wishes come true. Click here to register for this event: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=51

MEDITATION, DHARMA, YOGA – EVERY MONDAY NIGHT 7:15-8:30 PM $Donation of choice
Together, we will look closely at how meditation, the dharma and our yoga practice can be at the very center of our everyday life. While we will learn from each other, the group is not meant to be instructional. Donations will benefit the Jai Yoga Scholarship Fund. No need to register! Feel free to drop-in!

BASICS YOGA SERIES FOR NEW BEGINNERS – TUESDAYS 5:30-7 PM JANUARY 6-FEBRUARY 24 -and- FRIDAYS 4-5:30 PM JANUARY 9-FEBRUARY 27 -and- SATURDAYS 12-1:30 PM JANUARY 10-FEBRUARY 28 8 classes $88
The basics class is a great way to learn or review essential alignment, philosophy and breathing techniques. Classes are ongoing, running in 8 weeks cycles. Pre-registration is highly recommended. To reserve your space in these classes, please use our online registration system. Select the basics class you wish to attend from this list: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-7&sTG=10&sDate=1/6/2009

YOGA NIDRA – SATURDAY JANUARY 10 2-4 PM $20
Yoga Nidra is a powerful yet simple technique of guided relaxation; the perfect antidote for a busy and fragmented life. As you are guided to move your awareness throughout your body, you will experience deeper and deeper states of relaxation, resulting in a sense of peace, harmony and balance. Deep healing is possible with the practice of “yogic sleep,” a true gift to the body, mind and spirit. No experience is needed. Offered the first Saturday of every month! Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=55

BABY & ME YOGA – TUESDAYS JANUARY 13-MARCH 3 10-11 AM $90 8 weeks
Yoga practice with baby! New Moms or Dads and babies 4 weeks through active crawling. Learn postures and breath that you can practice with your baby. Poses focus on creating and restoring strength and flexibility for mom/dad, parent-child bonds, baby massage and baby yoga postures to aid digestion and development. Time to connect with other parents in our community. This class tends to fill quickly, please reserve early! Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=41

PRENATAL YOGA – THURSDAYS JANUARY 15-MARCH 5 4-5:15 PM $90 8 weeks
For women at any stage of pregnancy. Practice gentle postures, breath work, vocal toning and meditation to cultivate strength, flexibility and tone in your body. Meditation and breath create calm and confidence in preparation for labor, childbirth and parenting. Meet other expectant moms in this fun and relaxing class. No prior yoga experience is necessary. We do recommend that you check with your care provider before attending a yoga class. Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=54

RESTORATIVE YOGA – SATURDAY JANUARY 31 2-4 PM $20
Restorative yoga uses blankets, blocks, cushions, ties and the wall to support the body in a complete letting go. Releases tension, calms the nervous system, removes the toxic leftovers from stress and floods the body with happiness and bliss. A gentle and slow-paced class. Totally relaxing, no experience necessary. Offered the last Saturday of every month! Click here to register: http://clients.mindbodyonline.com/ws.asp?studioid=3175&stype=-8&sVT=39

To register, try our online registration system, available up to one hour before the start of an event! Follow the links above or visit http://www.jaiyogahome.com/classes/special-classes-events/ for a complete listing and more links to more workshops!

Or, register by phone at least 24 hours in advance. Just give us a call: 207.725.7874. Leave a message with your NAME, PHONE and which WORKSHOP you want to attend and we’ll return your call ASAP.

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NEWS

JAI YOGA WELCOMES GABRIELLE COPELEY!
Gabrielle Copeley is a Kripalu-certified yoga teacher and a massage therapist. Through yoga and massage, Gabrielle has guided many students and clients down the path of healing. She approaches her yoga classes with both love and passion. Meet Gabrielle on WEDNESDAYS for Moderate Yoga at 8 AM and noon or on THURSDAYS at her 7:30 PM Gentle class. Visit Gabrielle’s staff page to learn more about her! http://www.jaiyogahome.com/gabrielle-copeley/

WINTER 2009 STUDIO OFFICE HOURS
Jai Yoga will hold regular office hours on MONDAYS 1:30-5 PM; TUESDAYS 1:30-3:30 PM; THURSDAYS 12:30-3:30 PM and FRIDAYS 1:30-4 PM. At those times, messages can be left for specific teachers, questions can be answered and ideas will be heard! These are also excellent times to shop in our retail store! Please get in touch with us if you have any comments, questions, concerns or praise. Stop by the studio or give us a call at 207.725.7874. We look forward to hearing from you!

DON’T LET ANYTHING STOP YOU FROM COMING TO YOGA CLASS!!
Jai Yoga offers partial and full scholarships, work-study programs and accepts time dollars (MerryMeeting Community Shares Program) as payment for classes! If you, or someone you know, are experiencing financial hardship all the more reason to get to a yoga class. Our community is here to support everyone’s well-being! Please call 207.725.7874 today to discuss with Jen opportunities to enjoy the practice of yoga. Yoga is good for all of us!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PRACTICE

Wring Out the Old and Bring in the New!

Adding twists to your practice has many benefits…increased mobility and awareness, a longer, more supple spine and a detoxifying effect. Twists empty the abdominal organs of old blood and fluids, making space for freshly oxygenated, nutrient-rich blood to rush in when you unwind.

Make a fresh start for 2009; try this gentle reclining twist to help you let go of the old and replenish yourself with the new!

1 – Recline on your mat with knees bent and feet flat on the floor, hip-width distance apart

2 – Lift your hips off the mat slightly and shift them an inch or two toward the right

3 – Keeping your knees bent, on an exhale, lower them slowly toward the floor on the left

4 – Extend the arms straight out from the shoulder to make a “T”

5 – If comfortable for your neck, take the gaze over the right palm, otherwise, keep the neck straight

6 – Breathe deeply here for 5-10 breaths. Think about lengthening with each inhale and letting gravity do it’s work with each exhale.

7 – When you are ready to come out, on an inhale, first return your gaze to center and then activate the core to lift your knees back to starting position

8 – Repeat on the other side

Note: For further challenge, feel free to extend the legs straight out once you have come into the twist. The toes reach toward the hand. You should be able to keep both shoulder blades on the mat.

Happy New Year!

*This practice was inspired by Cyndi Lee’s article “Bringing Health Home” on www.yogajournal.com.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Namaste,
Jen and the Jai Yoga Family

Jai Yoga
#314 Fort Andross
14 Maine Street
Brunswick ME 04011
207.725.7874
info@jaiyogahome.com
www.jaiyogahome.com