events


Yogassage
Apr
29

Yogassage

Join Tracie and Elizabeth (LMT) for 90 minutes of relaxation! Restorative and yin yoga will be paired with hands on assists and massage. Tracie will guide you through breathwork and asana as Elizabeth moves quietly throughout the room providing hands on massage complementing the pose. You will leave feeling refreshed and renewed! This class is limited to 10 participants.

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Feb
19

Breaking Barriers: Yin + Hypnotherapy Workshop

Looking for support with your New Year's goals? Need a nurturing space to let go of what no longer supports you?Join us for Breaking Barriers!

Yin Yoga invites you to relax and settle into a seated or lying down pose, allowing the muscles to release leading to increased mobility in the joints and supportive tissue. The poses are held for longer periods to allow for a compete release of stored tension. As the muscles relax, trapped stress and emotions are released. After a 60 minute Yin practice you will be invited to participate in a short group hypnotherapy session to help support your desire to change. Hypnotherapy is a form of guided relaxation that uses positive suggestions to bring about change in our thoughts and feelings.

When we make space in the body we in turn make space in our lives for new and amazing things!

Led by Tracie Zamiska, ERYT500, YACEP, Yoga Medicine Teacher, Reiki Master & Kelly Brown, J.D., C.Ht., N.H.P.

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Beginner Series - Mondays
Feb
6
to Feb 27

Beginner Series - Mondays

New to yoga or looking to rediscover and redefine your practice? This series is for you!

Join Sarah for a 4 part yoga series! Each class builds on the previous. You’ll walk through the basic poses and help you build your Vinyasa practice. Throughout the series, you will build your yoga knowledge and strength in your practice. Each class is 75 minutes and the series costs $45

DATES:
Monday, February 6, 2023 - 7:15-8:30 PM
Monday, February 13, 2023 - 7:15-8:30 PM
Monday, February 20, 2023 - 7:15-8:30 PM
Monday, February 27, 2023 - 7:15-8:30 PM

Register HERE

Here's the weekly schedule:

WEEK 1 Sarah will introduce you to the Flourish Yoga and Wellness studio space and help you begin your yoga journey. Each week of this series you will be introduced to parts of the 8 limbs of yoga. The 8 limbs, from ancient texts often credited for the philosophy in yoga, present practices in life used to lead a fulfilling and healthy existence. This first week you will learn some brief history about yoga. You will learn how the mind, body and breath work together in unison to form what a yoga practice can mean to you. The different props often used in the classroom will be introduced and you’ll be shown common uses for them. After a warm-up, yoga asanas (poses) and pranayama (breathing) will be introduced, including some basic seated and standing poses, including Sun Salutation A.

WEEK 2 The importance of the breath continues to be emphasized in Week 2. You will be introduced to more standing poses including Warrior I and Warrior II. Sarah will also introduce balancing poses. Body alignment, a critical aspect to a yoga practice, will continue to be emphasized.

WEEK 3 You will learn poses that strengthen the back and improve flexibility in the spine. Sarah will introduce twisting postures, heart opening poses and Sun Salutation B, as well as continue to emphasize breathing techniques. You will practice the entire sequence, which will combine Sun Salutations A and B and end with a calming meditative finish.

WEEK 4 In this final week of the series, you will apply many of the things you’ve learned in the previous weeks and practice a basic asana flow. The flow will introduce you to the experience you will get in a typical Vinyasa class at Flourish Yoga and Wellness. You’ll also learn about the different yoga class styles offered at the studio and this will give you a chance to ask any final questions about yoga and our classes.

View Event →
Yogassage
Feb
4

Yogassage

Join Tracie and Elizabeth (LMT) for 90 minutes of relaxation! Restorative and yin yoga will be paired with hands on assists and massage. Tracie will guide you through breathwork and asana as Elizabeth moves quietly throughout the room providing hands on massage complementing the pose. You will leave feeling refreshed and renewed! This class is limited to 10 participants.

View Event →
Body Karma Healing
Jan
28

Body Karma Healing

Body Karma Healing Basics Workshop w/ Julie

A note from Julie: Body Karma Healing (BKH) is my signature, yoga-based program designed to free women from challenges with body image, food, exercise and embracing their full creative power. Inspired by my own recovery and career in eating disorders treatment, BKH goes beyond cognitive behavioral approaches to address the roots of disconnection that affect body peace and therefore our entire lives. I believe changing this all too common dynamic within ourselves releases a force of love that moves our collective healing forward exponentially.

“We’ve come a long way baby!” and yet most women still struggle with body image issues that affect all aspects of life from how we eat and move to trusting our intuition, emotions, creativity and more. Join this workshop to:

  • discover the #1 reason women struggle with body image (hint: it’s not the media)

  • explore the spectrum of body image experiences beyond the black and white “negative vs. positive” paradigm and what these tell us about our lives

  • gain a fresh perspective on feelings of fear, guilt and shame around our bodies, food and heart’s desires

  • learn how to set yourself free from food, weight and wellness worries through simple yet sacred yogic practices that empower the true you

 ALL WOMEN (and those who identify as such) WELCOME!

No matter where you are along your journey, there’s a place in this circle for you.  

Wear comfy clothes and bring a yoga mat (props are provided but feel free to bring your own. This workshop includes a blend of gentle yoga practices (movement, breath work, mantra, meditation) sharing circles and dharma talks. It is suitable for all levels including chair practice if preferred. Please request this at sign-up so we may create the space everyone needs to feel supported. Be prepared to go deep and reclaim body peace! Workshop is 3 hours long and the investment is $50.

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Map Your Intention - Virtual Event Series
Jan
8
to Feb 19

Map Your Intention - Virtual Event Series

Map Your Intention - Virtual Event Series

Want to jump-start some change in your life? Need some inspiration on a better way to reach those goals? This program will help you form new ways of seeing yourself and guide you through reimagining your world. What you get:

  • WEEKLY EMAILS. These will help you create a roadmap to making substantial, lasting changes in your life.  They’ll help you create a guided path to seeing the world in a new way and discovering the impact of intentional living. At the end, you’ll have a complete manual that you can use over and over when you want to start new, create your dream job/business, or plan for the future.

  • A LIKE-MINDED COMMUNITY OF PROGRAM PARTICIPANTS. Our community of intentional creators will meet via phone every other week to help support, encourage, and inspire each other as we work through the program.

There are two ways to use this program:

#1 PROGRAM – You’ll receive 2 emails/week for 6-weeks that include meditations, handouts, and more to help you create your Program Manual and guide you through the process of moving into intentional living. You’ll also participate in 4 group calls to go over what you’ve been working on in your manuals and get support from fellow program participants. TOTAL COST: $108 - a $200 value!

#2 PROGRAM + COACHING – You’ll get the weekly emails and group calls mentioned above, PLUS THREE 45-minute coaching calls to help keep you on track and give you some extra support to make the most of this program. TOTAL COST: $247- a $400 value!

 PROGRAM GRADUATES: You get to participate in the program and group calls for FREE! If you want to add in the one-on-one coaching calls total cost is $147 for a $200 value!

PROGRAM DATES:
All calls are virtual held via zoom!
1/8 - Intro Call 7pm
1/22, 2/5 & 2/19 7pm


What Map Your Intention graduates are saying….

Map Your Intention was a helpful tool to kick off the New Year with a clear, purposeful vision for my goals. Tracie created a fun yet powerful framework that helped me self-reflect and prioritize my goals based on my values. I loved that the program also connected me with other like-minded people. It was incredibly motivating to hear about others’ revelations and share our successes along the way.

-Gretchen, 2020 Graduate

 

2020 threw me a series of huge curveballs and life changes, none of which I would have weathered nearly as well had I not started the year off with the Map Your Intention program. This isn’t just your standard goal-setting program at the new year, it’s SO much more. I can’t wait to start 2021 with the same introspection and purpose as I participate in MYI for the second year!

-Liz, 2020 Graduate

The MYI program is just what I need in the new year as a guidestar through the process of launching my own business. The questions in the workbook force me to better understand my desires and motivations. Tracie's guidance through the coaching calls allow me to compartmentalize them into "out of fear" and "out of love". I'm really enjoying the program so far.

-Ali, 2018 Graduate

I started the program, not 2 weeks ago, and already I have been able to identify that my initial intention wasn't what I really wanted and set a new intention that feels great! This process has freed up a lot of anxiety concerning the completion of my goals for this year and the whole process is much more fun.

-Shannon, 2019 Graduate

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Beginner Series - Saturdays
Jan
7
to Jan 28

Beginner Series - Saturdays

New to yoga or looking to rediscover and redefine your practice? This series is for you!

Join Connie for a 4 part yoga series! Each class builds on the previous. You’ll walk through the basic poses and help you build your Vinyasa practice. Throughout the series, you will build your yoga knowledge and strength in your practice. Each class is 75 minutes and the series costs $45

DATES:
Saturday, January 7, 2023 - 10:00-11:15 AM
Saturday, January 14, 2023 - 10:00-11:15 AM
Saturday, January 21, 2023 - 10:00-11:15 AM
Saturday, January 28, 2023 - 10:00-11:15 AM

Register HERE

Here's the weekly schedule:

WEEK 1 Connie will introduce you to the Flourish Yoga and Wellness studio space and help you begin your yoga journey. Each week of this series you will be introduced to parts of the 8 limbs of yoga. The 8 limbs, from ancient texts often credited for the philosophy in yoga, present practices in life used to lead a fulfilling and healthy existence. This first week you will learn some brief history about yoga. You will learn how the mind, body and breath work together in unison to form what a yoga practice can mean to you. The different props often used in the classroom will be introduced and you’ll be shown common uses for them. After a warm-up, yoga asanas (poses) and pranayama (breathing) will be introduced, including some basic seated and standing poses, including Sun Salutation A.

WEEK 2 The importance of the breath continues to be emphasized in Week 2. You will be introduced to more standing poses including Warrior I and Warrior II. Connie will also introduce balancing poses. Body alignment, a critical aspect to a yoga practice, will continue to be emphasized.

WEEK 3 You will learn poses that strengthen the back and improve flexibility in the spine. Connie will introduce twisting postures, heart opening poses and Sun Salutation B, as well as continue to emphasize breathing techniques. You will practice the entire sequence, which will combine Sun Salutations A and B and end with a calming meditative finish.

WEEK 4 In this final week of the series, you will apply many of the things you’ve learned in the previous weeks and practice a basic asana flow. The flow will introduce you to the experience you will get in a typical Vinyasa class at Flourish Yoga and Wellness. You’ll also learn about the different yoga class styles offered at the studio and this will give you a chance to ask any final questions about yoga and our classes.

View Event →
Yogassage
Dec
10

Yogassage

Join Tracie and Elizabeth (LMT) for 90 minutes of relaxation! Restorative and yin yoga will be paired with hands on assists and massage. Tracie will guide you through breathwork and asana as Elizabeth moves quietly throughout the room providing hands on massage complementing the pose. You will leave feeling refreshed and renewed! This class is limited to 10 participants.

View Event →
Radiantly You: Manipura Chakra Restorative Workshop
Nov
13

Radiantly You: Manipura Chakra Restorative Workshop

In this restorative workshop using essential oils, hands-on assists, music, and journaling, instructor Sarah Waite will guide you in connecting to and opening the Solar Plexus (Manipura) Chakra to unlock your confidence, self-esteem, and personal power. Cost: $25

Registration is limited to 15 attendees. Sign up and purchase online: https://bit.ly/3gLOWI5

View Event →
Jan
9
to Feb 20

Map Your Intention - Virtual Event Series

Map Your Intention - Virtual Event Series

Want to jump-start some change in your life? Need some inspiration on a better way to reach those goals? This program will help you form new ways of seeing yourself and guide you through reimagining your world. What you get:

  • WEEKLY EMAILS. These will help you create a roadmap to making substantial, lasting changes in your life.  They’ll help you create a guided path to seeing the world in a new way and discovering the impact of intentional living. At the end, you’ll have a complete manual that you can use over and over when you want to start new, create your dream job/business, or plan for the future.

  • A LIKE-MINDED COMMUNITY OF PROGRAM PARTICIPANTS. Our community of intentional creators will meet via phone every other week to help support, encourage, and inspire each other as we work through the program.

There are two ways to use this program:

#1 PROGRAM – You’ll receive 2 emails/week for 6-weeks that include meditations, handouts, and more to help you create your Program Manual and guide you through the process of moving into intentional living. You’ll also participate in 4 group calls to go over what you’ve been working on in your manuals and get support from fellow program participants. TOTAL COST: $108 - a $200 value!

#2 PROGRAM + COACHING – You’ll get the weekly emails and group calls mentioned above, PLUS THREE 45-minute coaching calls to help keep you on track and give you some extra support to make the most of this program. TOTAL COST: $247- a $400 value!

 PROGRAM GRADUATES: You get to participate in the program and group calls for FREE! If you want to add in the one-on-one coaching calls total cost is $147 for a $200 value!


What Map Your Intention graduates are saying….

Map Your Intention was a helpful tool to kick off the New Year with a clear, purposeful vision for my goals. Tracie created a fun yet powerful framework that helped me self-reflect and prioritize my goals based on my values. I loved that the program also connected me with other like-minded people. It was incredibly motivating to hear about others’ revelations and share our successes along the way.

-Gretchen, 2020 Graduate

 

2020 threw me a series of huge curveballs and life changes, none of which I would have weathered nearly as well had I not started the year off with the Map Your Intention program. This isn’t just your standard goal-setting program at the new year, it’s SO much more. I can’t wait to start 2021 with the same introspection and purpose as I participate in MYI for the second year!

-Liz, 2020 Graduate

The MYI program is just what I need in the new year as a guidestar through the process of launching my own business. The questions in the workbook force me to better understand my desires and motivations. Tracie's guidance through the coaching calls allow me to compartmentalize them into "out of fear" and "out of love". I'm really enjoying the program so far.

-Ali, 2018 Graduate

I started the program, not 2 weeks ago, and already I have been able to identify that my initial intention wasn't what I really wanted and set a new intention that feels great! This process has freed up a lot of anxiety concerning the completion of my goals for this year and the whole process is much more fun.

-Shannon, 2019 Graduate

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Virtual Book Club - Meditate Your Weight
Jan
2
to Jan 30

Virtual Book Club - Meditate Your Weight

Join Tracie and Liz for a FREE virtual book club beginning January 2nd! For 25 days you will read and reflect on the book Meditate Your Weight by Tiffany Cruikshank. This virtual book club includes 3 group calls and a PRIVATE Facebook group to share your experiences and talk about the book. 

WHY DID WE PICK THIS BOOK? Meditate Your Weight is NOT another diet book. It is a guided introduction to meditation and mindfulness and how they can help you to feel more connected to the physical self. You will explore how meditation and mindfulness impact your personal choices from how you invest your energy to how you nourish yourself. The book includes:

  • How to get started: advice for new meditators (no weird positions or chants required)

  • 3, 5, 7, and 10 minute meditations that help you tune into what you need, break self-defeating habits, stress-proof the body, and reboot the brain

  • How to continue your success after your 21-day retreat

  • Bonus: 10 stress-relieving, cardio-revving yoga exercises to complement the plan 

Meet Your Instructors:

Tracie Zamiska
Tracie is a Yoga Medicine Therapist, Registered Yoga Teacher, Life Coach & Reiki Master. She draws upon her anatomy and alignment education to create safe, nurturing and healing experiences for her clients. All of her trainings and programs are built around healing and gaining a stronger connection with self. Through that connection she believes that every BODY can find a place of empowerment, strength and healing. 

Liz Garster
Liz Garster is a certified Health Coach through the Health Coach Institute with an emphasis on Intuitive Eating. She is currently obtaining her Intuitive Eating Counselor certification with the founders of Intuitive Eating, Evelyn Tribole, and Elyse Resch. 

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May
2
to Jun 13

Virtual Book Club - Mastery of Love

Join Tracie for FREE Virtual Book Club - Mastery of Love beginning May 2, 2021! This book was life changing for her and she’s so excited to share this with our community! Everyone can benefit from the messages from this book. It helps you unravel the messy intersection of deep rooted beliefs and relationships. This book applies to ALL relationships not just romantic ones. It has helped Tracie cultivate more enriching, honest relationships. She was able to heal some important relationships making them deeper and stronger in the process while also letting go of ones that were not healthy.

In The Mastery of Love, don Miguel Ruiz illuminates the fear-based beliefs and assumptions that undermine love and lead to suffering and drama in our relationships. Using insightful stories to bring his message to life, Ruiz shows us how to heal our emotional wounds, recover the freedom and joy that are our birthright, and restore the spirit of playfulness that is vital to loving relationships.

We will have 4 group phone calls and interact in a PRIVATE Facebook group.

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Beginner Series
Feb
2
to Feb 27

Beginner Series

TUESDAY SERIES: SOLD OUT AS OF 2/1/2021.

New to yoga or looking to rediscover and redefine your practice? This series is for you!

Join Tracie and Valerie for a 4 part yoga series - Tracie on Saturdays, Valerie on Tuesdays! Each class builds on the previous. You’ll walk through the basic poses and help you build your Vinyasa practice. Throughout the series, you will build your yoga knowledge and strength in your practice. Each class is 75 minutes and the series costs $45

DATES:
Tuesday, February 3, 2021 - 7:15-8:30 PM
Saturday, Feb 6, 2021 - 3:00-4:15 PM
Tuesday, February 9, 2021 - 7:15-8:30 PM
Saturday, Feb 13, 2021 - 3:00-4:15 PM
Tuesday, February 16, 2021 - 7:15-8:30 PM
Saturday, Feb 20, 2021 - 3:00-4:15 PM
Tuesday, February 23, 2021 - 7:15-8:30 PM
Saturday, Feb 27, 2021 - 3:00-4:15 PM

Register HERE

Here's the weekly schedule:

WEEK 1 Tracie will introduce you to the Flourish Yoga and Wellness studio space and help you begin your yoga journey. Each week of this series you will be introduced to parts of the 8 limbs of yoga. The 8 limbs, from ancient texts often credited for the philosophy in yoga, present practices in life used to lead a fulfilling and healthy existence. This first week you will learn some brief history about yoga. You will learn how the mind, body and breath work together in unison to form what a yoga practice can mean to you. The different props often used in the classroom will be introduced and you’ll be shown common uses for them. After a warm-up, yoga asanas (poses) and pranayama (breathing) will be introduced, including some basic seated and standing poses, including Sun Salutation A.

WEEK 2 The importance of the breath continues to be emphasized in Week 2. You will be introduced to more standing poses including Warrior I and Warrior II. Tracie will also introduce balancing poses. Body alignment, a critical aspect to a yoga practice, will continue to be emphasized.

WEEK 3 You will learn poses that strengthen the back and improve flexibility in the spine. Tracie will introduce twisting postures, heart opening poses and Sun Salutation B, as well as continue to emphasize breathing techniques. You will practice the entire sequence, which will combine Sun Salutations A and B and end with a calming meditative finish.

WEEK 4 In this final week of the series, you will apply many of the things you’ve learned in the previous weeks and practice a basic asana flow. The flow will introduce you to the experience you will get in a typical Vinyasa class at Flourish Yoga and Wellness. You’ll also learn about the different yoga class styles offered at the studio and this will give you a chance to ask any final questions about yoga and our classes.

View Event →
Virtual Book Club - Meditate Your Weight
Jan
31
to Feb 28

Virtual Book Club - Meditate Your Weight

Join Tracie and Liz for a FREE virtual book club beginning January 31st! For 25 days you will read and reflect on the book Meditate Your Weight by Tiffany Cruikshank. This virtual book club includes 3 group calls and a PRIVATE Facebook group to share your experiences and talk about the book. 

WHY DID WE PICK THIS BOOK? Meditate Your Weight is NOT another diet book. It is a guided introduction to meditation and mindfulness and how they can help you to feel more connected to the physical self. You will explore how meditation and mindfulness impact your personal choices from how you invest your energy to how you nourish yourself. The book includes:

  • How to get started: advice for new meditators (no weird positions or chants required)

  • 3, 5, 7, and 10 minute meditations that help you tune into what you need, break self-defeating habits, stress-proof the body, and reboot the brain

  • How to continue your success after your 21-day retreat

  • Bonus: 10 stress-relieving, cardio-revving yoga exercises to complement the plan 

Meet Your Instructors:

Tracie Zamiska
Tracie is a Yoga Medicine Therapist, Registered Yoga Teacher, Life Coach & Reiki Master. She draws upon her anatomy and alignment education to create safe, nurturing and healing experiences for her clients. All of her trainings and programs are built around healing and gaining a stronger connection with self. Through that connection she believes that every BODY can find a place of empowerment, strength and healing. 

Liz Garster
Liz Garster is a certified Health Coach through the Health Coach Institute with an emphasis on Intuitive Eating. She is currently obtaining her Intuitive Eating Counselor certification with the founders of Intuitive Eating, Evelyn Tribole, and Elyse Resch. 

View Event →
Jan
17
to Feb 28

Map Your Intention - Virtual Event Series

Map Your Intention - Virtual Event Series

Want to jump-start some change in your life? Need some inspiration on a better way to reach those goals? This program will help you form new ways of seeing yourself and guide you through reimagining your world. What you get:

  • WEEKLY EMAILS. These will help you create a roadmap to making substantial, lasting changes in your life.  They’ll help you create a guided path to seeing the world in a new way and discovering the impact of intentional living. At the end, you’ll have a complete manual that you can use over and over when you want to start new, create your dream job/business, or plan for the future.

  • A LIKE-MINDED COMMUNITY OF PROGRAM PARTICIPANTS. Our community of intentional creators will meet via phone every other week to help support, encourage, and inspire each other as we work through the program.

There are two ways to use this program:

#1 PROGRAM – You’ll receive 2 emails/week for 6-weeks that include meditations, handouts, and more to help you create your Program Manual and guide you through the process of moving into intentional living. You’ll also participate in 4 group calls to go over what you’ve been working on in your manuals and get support from fellow program participants. TOTAL COST: $99 - a $200 value!

#2 PROGRAM + COACHING – You’ll get the weekly emails and group calls mentioned above, PLUS THREE 45-minute coaching calls to help keep you on track and give you some extra support to make the most of this program. TOTAL COST: $247- a $400 value!

 PROGRAM GRADUATES: You get to participate in the program and group calls for FREE! If you want to add in the one-on-one coaching calls total cost is $147 for a $200 value!

Click the links below to sign up!

Map Your Intention Program Only
Sale Price:$99.00 Original Price:$200.00
Quantity:
Add To Cart
Map Your Intention Program + Coaching
Sale Price:$247.00 Original Price:$400.00
Quantity:
Add To Cart
MYI Grad Coaching
Sale Price:$147.00 Original Price:$200.00
Quantity:
Add To Cart

What Map Your Intention graduates are saying….

image1.jpeg

Map Your Intention was a helpful tool to kick off the New Year with a clear, purposeful vision for my goals. Tracie created a fun yet powerful framework that helped me self-reflect and prioritize my goals based on my values. I loved that the program also connected me with other like-minded people. It was incredibly motivating to hear about others’ revelations and share our successes along the way.

-Gretchen, 2020 Graduate

 

2020 threw me a series of huge curveballs and life changes, none of which I would have weathered nearly as well had I not started the year off with the Map Your Intention program. This isn’t just your standard goal-setting program at the new year, it’s SO much more. I can’t wait to start 2021 with the same introspection and purpose as I participate in MYI for the second year!

-Liz, 2020 Graduate

image2.jpg
73298775_10102377540596429_4746418360818860032_o.jpg

The MYI program is just what I need in the new year as a guidestar through the process of launching my own business. The questions in the workbook force me to better understand my desires and motivations. Tracie's guidance through the coaching calls allow me to compartmentalize them into "out of fear" and "out of love". I'm really enjoying the program so far.

-Ali, 2018 Graduate

I started the program, not 2 weeks ago, and already I have been able to identify that my initial intention wasn't what I really wanted and set a new intention that feels great! This process has freed up a lot of anxiety concerning the completion of my goals for this year and the whole process is much more fun.

-Shannon, 2019 Graduate

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Aug
30

Virtual Book club - Yamas & Niyamas

Join Valerie for our next Virtual Book Club!

The Yamas & Niyamas: Exploring Yoga's Ethical Practice by Deborah Adele

This book is a MUST have! It is one of the most straightforward and concise presentations of the Yamas and Niyamas. It's included in YTT each year and we always receive amazing feedback. 

Please feel free to join us even if you’ve read this book before, as we find that every reading and exploration brings new perspectives. Valerie will lead 5 calls to discuss the book and make space for all participants to gather. We will also have a Facebook group where all participants can chat and discuss. You can purchase the book through  Amazon or most other retailers. Please message us to join the private FB group!

Zoom Call Dates and Readings: 

8/30 - Intro call, Preface &. Ch. 1

9/20  - Discuss Ch. 2-4

10/11 - Discuss Ch. 5-8

11/1 - Discuss Ch. 9-11

11/15 - Discuss Ch. 12-14

More about the book: 
The first two limbs of the eight-fold path of yoga sutras—the basic text for classical yoga—are examined in this spiritual guide to the practice of yoga. Foundational to all yogic thought, they are considered to be the guidelines to the yoga way of living that free individuals to take ownership of their lives, direct them toward the fulfillment they seek, and gain the skills to choose attitude, thought, and action. The first five guidelines are referred to as the Yamas—a Sanskrit word that translates to "restraints"—and encompasses nonviolence, truthfulness, not stealing, nonexcess, and non-possessiveness. The last five are referred to as the Niyamas, or observances—purity, contentment, self-discipline, self-study, and surrender. A self-study section at the end of each chapter may also be used by instructors for group discussion.

More about Valerie: 
Valerie is a 200 RYT that has used the philosophy of the Yamas and the Niyamas to deepen her practice so she can take her yoga off the mat and into everyday life.

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Virtual Book Club - Meditate Your Weight
May
31
to Jun 24

Virtual Book Club - Meditate Your Weight

Join Tracie and Liz for a FREE virtual book club beginning May 31st! For 25 days you will read and reflect on the book Meditate Your Weight by Tiffany Cruikshank. This virtual book club includes 3 group calls and a PRIVATE Facebook group to share your experiences and talk about the book. 

WHY DID WE PICK THIS BOOK? Meditate Your Weight is NOT another diet book. It is a guided introduction to meditation and mindfulness and how they can help you to feel more connected to the physical self. You will explore how meditation and mindfulness impact your personal choices from how you invest your energy to how you nourish yourself. The book includes:

  • How to get started: advice for new meditators (no weird positions or chants required)

  • 3, 5, 7, and 10 minute meditations that help you tune into what you need, break self-defeating habits, stress-proof the body, and reboot the brain

  • How to continue your success after your 21-day retreat

  • Bonus: 10 stress-relieving, cardio-revving yoga exercises to complement the plan 

Meet Your Instructors:

Tracie Zamiska
Tracie is a Yoga Medicine Therapist, Registered Yoga Teacher, Life Coach & Reiki Master. She draws upon her anatomy and alignment education to create safe, nurturing and healing experiences for her clients. All of her trainings and programs are built around healing and gaining a stronger connection with self. Through that connection she believes that every BODY can find a place of empowerment, strength and healing. 

Liz Garster
Liz Garster is a certified Health Coach through the Health Coach Institute with an emphasis on Intuitive Eating. She is currently obtaining her Intuitive Eating Counselor certification with the founders of Intuitive Eating, Evelyn Tribole, and Elyse Resch. 

View Event →
TRAUMA + WELLNESS/ Unlocking Collective Healing through Education + Mindful Practices
May
17

TRAUMA + WELLNESS/ Unlocking Collective Healing through Education + Mindful Practices

Led by: Megan Davis, LISW-S, RYT/500

This virtual workshop is for anyone interested in learning how the effects of trauma, grief and stress collect in our bodies and minds. It includes brief discussion on how our bodies respond to stress and how mindfulness practices can be used to navigate those responses when they are no longer useful. We will practice specific breathing and meditation exercises that have been shown to positively impact our stress response system. You will leave with a written guide and resource page to support you in your continued wellness journey. 1 CE credit available for registered yoga instructors through Yoga Alliance. 

Investment: $12
SIGN UP - Select Class on 5/17/2020

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Flourishing with a Home Practice
May
3

Flourishing with a Home Practice

Led by: Tracie Zamiska, Owner of Flourish Yoga + Wellness

This virtual workshop will help you understand the essentials of a home yoga practice, guidelines of where to start, and some expert guidance to get you on your way confidently. Yoga practiced regularly at home can bring you the benefits of improved health, strength, energy and calmness, along with personal development, and can be tailored to fit into our busy lives. Many people want to start a home yoga practice but are unsure where to start, may not feel confident in knowing what to do, can’t remember what they did in class, or won’t know if they are doing it ‘right’. You'll learn how to structure a home practice so it accomplishes your yoga and health goals. You will also receive home practice cards with poses, pictures and basic reminders for each pose.  

Investment: $25
SIGN UP HERE

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candleLIT Hip Hop Yoga
Apr
3

candleLIT Hip Hop Yoga

Get LIT with us in this funky, 75-minute all-levels flow inspired by the heartbeat of hip hop music!

Teacher Megan Davis (LISW, RYT / 500) will lead us in moving through a creative, grounded practice with plenty of opportunities to bounce, breathe and groove.

Dance mood in full effect, LIT by the soft glow of candles + a soulful soundtrack. Tickets are $18.

*Not for the faint of heart; no radio edits/ explicit lyrics*

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Beginner Series
Feb
10
to Mar 2

Beginner Series

New to yoga or looking to rediscover and redefine your practice? This series is for you!

Join Tracie for a 4 part yoga series! Each class builds on the previous. Tracie will walk you through the basic poses and help you build your vinyasa practice. Throughout the series you will build your yoga knowledge and strength in your practice. Each class is 75 minutes and the series costs $45

Register HERE

Here's the weekly schedule:

WEEK 1 Tracie will introduce you to the Flourish Yoga and Wellness studio space and help you begin your yoga journey. Each week of this series you will be introduced to parts of the 8 limbs of yoga. The 8 limbs, from ancient texts often credited for the philosophy in yoga, present practices in life used to lead a fulfilling and healthy existence. This first week you will learn some brief history about yoga. You will learn how the mind, body and breath work together in unison to form what a yoga practice can mean to you. The different props often used in the classroom will be introduced and you’ll be shown common uses for them. After a warm-up, yoga asanas (poses) and pranayama (breathing) will be introduced, including some basic seated and standing poses, including Sun Salutation A.

WEEK 2 The importance of the breath continues to be emphasized in Week 2. You will be introduced to more standing poses including Warrior I and Warrior II. Tracie will also introduce balancing poses. Body alignment, a critical aspect to a yoga practice, will continue to be emphasized.

WEEK 3 You will learn poses that strengthen the back and improve flexibility in the spine. Tracie will introduce twisting postures, heart opening poses and Sun Salutation B, as well as continue to emphasize breathing techniques. You will practice the entire sequence, which will combine Sun Salutations A and B and end with a calming meditative finish.

WEEK 4 In this final week of the series, you will apply many of the things you’ve learned in the previous weeks and practice a basic asana flow. The flow will introduce you to the experience you will get in a typical Vinyasa class at Flourish Yoga and Wellness. You’ll also learn about the different yoga class styles offered at the studio and this will give you a chance to ask any final questions about yoga and our classes.

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Yoga for Tots
Feb
10
to Mar 16

Yoga for Tots

In this child-focused yoga class adult loved ones will accompany their child(ren) in activities that will provide an opportunity for bonding, self-regulation, cooperation, and movement! Alana will guide the children and their grown-ups through activities to teach yoga poses, breathing techniques, and meditation. We will use playful songs and games to encourage control of their bodies and mood. We will move around the room on and off of the mats to hop, shake, and dance away any stress. Let’s face it, they are little but their emotions are big! Once we have our energy flowing, we will bring it down to the mat for a guided meditation and breathing that can be used whenever you and your little one need to take a minute to re-center. Classes are 45 mins in length and appropriate for ages 18 months to 3 years old.

 Mondays 10:15am-11am

(Feb 10, 17, 24 Mar 2, 9, 16)

$55 for 6 classes - Includes one adult and up to two children

Register HERE

While this series is geared towards children 18 months to 3 years old, we understand that younger or older siblings may need to attend. Please email hello@flourishyogastow.com if you have questions about bringing siblings

About Alana: Alana has practiced yoga since she was 9 years old. With a degree in Early Childhood and training from Kidding Around Yoga, a program specifically designed for children, she is excited to be a part of this journey with your child and you. Alana is an artist and mom of three very active young children. She believes children should only be still when they are actively still in reflection. “Let them be little” is a meditation mantra she uses often.

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