Yoga Schedule 2016

Small Group Yoga

Using Yoga in Mood Management: Anxiety, Depression, Recovery 

Mondays 12:30-2PM or
Wednesdays 6-7:30PM
12 week yoga therapy group series open to women ages 16 and over. Groups include a discussion and yoga practice in a non-intimidating atmosphere. Learn about the eight limbed path of yoga and how to practice acceptance, self-compassion, gratitude, contentment and willfulness on and off the yoga mat. Practice includes yoga techniques that research has shown helpful in managing symptoms of anxiety and depression. Groups are limited to four members. No experience is necessary and the postures practiced can be modified as needed. Required reading: “The Yamas and Niyamas: Exploring Yoga’s Ethical Practice” by Deborah Adele. Start date TBD. Groups forming now, please email for registration information.
Cost: $65/session, 12 week commitment required

Free Monthly Meditation Group

Meets every 4th Friday of the month 3:30-4PM starting January 29th
Monthly meditation group open to anyone interested in developing or already participating in a regular meditation practice. Group includes a brief discussion and practice of meditation and pranayama (breathing exercises) from the hatha yoga tradition. Please email in advance to reserve a space.

Introduction to Meditation Workshop

Next Workshop will be held on Tuesday, July 15th 6:30 PM-8:30 PM

Are you interested in beginning a meditation practice but not sure how to start? This workshop will guide you through the very basics you need to know to get started on a regular meditation practice from the Hatha Yoga tradition.  The workshop will cover:

-Why meditate? Learn what recent research has to say about the benefits of a regular meditation practice.

-What is meditation? Learn what meditation is and is not. We will discuss the different styles of meditation (breathwork, mindfulness, guided imagery, mantra, chanting, using mala beads, etc.). You will learn which types of meditation may work best for you. 

-Guided practice of mindful breathing meditations or pranayama, seated meditation from the Hatha Yoga tradition, gentle asana or movement between meditations and a guided Yoga Nidra.

-Learn the basics: creating a meditation space at home; choosing a comfortable seated position and the placement of hands or Mudras; and the recommended length and frequency of practice.

- Workshop price includes a meditation CD to help you begin a regular practice at home.

Cost is $80 for the two hour workshop. Pre-registration is required as space is limited.

Register Here

Introduction to Meditation Workshop

Saturday, June 7th 10AM-12PM

Are you interested in beginning a meditation practice but not sure how to start? This workshop will guide you through the very basics you need to know to get started on a regular meditation practice from the Hatha Yoga tradition.  The workshop will cover:

-Why meditate? Learn what recent research has to say about the benefits of a regular meditation practice.

-What is meditation? Learn what meditation is and is not. We will discuss the different styles of meditation (breathwork, mindfulness, guided imagery, mantra, chanting, using mala beads, etc.). You will learn which types of meditation may work best for you. 

-Guided practice of mindful breathing meditations or pranayama, seated meditation from the Hatha Yoga tradition, gentle asana or movement between meditations and a guided Yoga Nidra.

-Learn the basics: creating a meditation space at home; choosing a comfortable seated position and the placement of hands or Mudras; and the recommended length and frequency of practice.

- Workshop price includes a meditation CD to help you begin a regular practice at home.

Cost is $80 for the two hour workshop. Pre-registration is required as space is limited.

Register Here

PTSD and Yoga Therapy

Trauma affects us holistically, causing reactions in the mind, body and spirit. After a traumatic event, memories are stored in the body and our physiology may continue to react to perceived danger long after the threat is gone. This memory and the body’s reaction serves a purpose in survival because it is important to remember past experiences to protect ourselves in the future. For some people this reaction resolves on it’s own over time, but for others this reaction continues, leading to a possible diagnosis of PTSD.  Because individuals who suffer from frequent traumatic reactions have continuous painful messages coming from the body, it is common for them to disconnect the mind from the body. This disconnection is an understandable coping mechanism but unfortunately it leads to other problems such as difficulty connecting with self and others and missing out on being fully alive in the moment. Individuals suffering from PTSD have difficulty experiencing life in the present moment since their mind and body are often bringing them back to the past. Individuals with PTSD also have a difficult time self-regulating and have lower heart rate variability (HRV) which is an indicator of the nervous system's ability to change states. They often have higher sympathetic nervous system activation, the part of the nervous system that controls the "fight or flight" response.

Recent research done at the Justice Resource Institute’s Trauma Center is showing a decrease in symptoms of PTSD when yoga is added to treatment. More information on their research can be found in the links below. Because yoga focuses on connecting to the body and breath and the practice of being present in the moment, it addresses many of the symptoms of PTSD. Yoga builds the sense of connection to the self and the ability to notice and tolerate the inner experience. Research has shown that the practice of yoga improves heart rate variability (HVR) and can reduce the sympathetic nervous system's activation. Therefore, yoga can be an important complement to traditional therapies for trauma.

Articles and research related to yoga and PTSD:

Trauma-Sensitive Yoga:Principles, Practice, and Research

Yoga and Post-Traumatic Stress Disorder

Application of Yoga in Residential Treatment of Traumatized Youth

A Trauma-Sensitive Yoga Group is now forming at Midtown Psychotherapy Associates.  Trauma-sensitive yoga is a specific type of yoga practice focusing on making yoga safe and accessible to trauma survivors. Trauma-sensitive yoga uses the themes of experiencing the present moment, making choices, taking effective action and creating rhythms. Through yoga we can experiment with breathing, moving, strengthening, stretching and resting. Education is provided in self-regulation skills, mindfulness and skills to improve the ability to direct attention away from the ruminative thought process. Care is taken to make the environment comfortable and the members are in control of their choices and what they are doing with their bodies at all times. Trauma survivors often face triggers to their trauma reactions in everyday life, and the yoga sessions may also be triggering at times. Therefore it is important that members are also working with an individual therapist with whom they can process any reactions from their yoga practice. This group is open to adult women only and will be held on Saturdays 12:00-1:15 PM at Midtown Psychotherapy Associates. Please visit www.midtownyogatherapy.com for more information or email info@bethzeigler.com. 

-Beth Zeigler, LPC, RYT

Living with Intention

Just as you might set an intention on your yoga mat with the start of each practice session, you can create meaning each morning even before getting out of bed by incorporating a daily intention into your life.  Intention is about living more by being than by doing.  Living each day with intention is to depart from the mindless way of simply doing what you have always done.  Each day can be a fresh start for you to grow, learn, develop the strengths you already possess and make the choice to let go of negative thought patterns and behaviors that are no longer serving you.  When we set an intention, we can channel our mind away from the negative thoughts and into spaces where contentment, compassion and purpose reside.  Set your intentions based on what is most important to you and make a commitment each day to match your actions to your inner values.

Here is one way you can practice setting a daily intention: Find a comfortable seated position and lengthen your spine. Take your attention inside and start to notice your breath, without the need to change anything. Begin to notice any physical sensations, emotions and your thoughts as they come and go, without judgment. Breathing in and out through your nose, take several full breaths. From this place of witness, allow an intention for your day to arise. Breathe that intention through the space you have created, repeating it to yourself several times. You may choose to also journal your intention and read it throughout your day.