Class News

Namaskar Sangha,

Please join class Monday, 2 March at 0800 – 0900 for one All Levels Class – due to longer than expected travel time to the airport.

March challenge – pelvic curl/bridge: 3 sets, hold each 5 breaths. bonus, stay with hips up (hips, knees, shoulers one straight diagonal line) and press feet down and drag towards shoulders from more hamstring action. can use ball between knees or a block to engage inner thighs or press through insides of feet.

remember, press strongly through hands with straight arms to really engage triceps. arms close to body

start movement with abdominals, hips bones and lowest ribs get closer, at top of range of motion, pull pubic bone towards navel for more abdominals

questions please lmk. see you for class in the morning!!!!

classes resume 14 march, saturday 0830h

with love and gratitude, 

deborah

Namaskar Sangha,

I will be out of the country in Japan 3-13 March (fly 2 march but will teach before leaving) – doing one of my top 3 wishes to celebrate my fire horse birthday year. it will not be possible to teach during this time. please use videos!!!! they will repeat for a few days so you can begin to master certain sequences! 

This coming weekend, we have a special schedule: Please join what you wish:

Saturday

0830-0850 Fascia that affects the breath – ribcage rinse out

0850 – 0920 pilates

0920 – 1000 strength flow

Sunday

New March Challenge! I can still consider requests!

0815 – 0835 fascia low back

0835 – 0915 yin full body

with gratitude, 

deborah 

 Namaskar Sangha,

20 February Friday there are no morning classes. All Levels at 1630h – 1730h PST. Please always use intermediate link for all levels.

Please stay tuned for weekend class times. Thank you

Love and Gratitude,

Deborah 🙏

 Namaskar Sangha,

2026 30-day Lifestyle Reset 1 – 30 March

If you need to have a different start date it’s no problem (earlier or later), just let me know.

If you’ve never done this before, we will have a zoom 1:1 so I can review with you your plan. It is 3-pronged, with a physical component, a nutrition/eating plan, and a pranayama component to calm the nervous system. If you’ve done the reset before a 1:1 is optional though there are some changes. I will hold your hand through the entire process. The eating plan is most challenging for students, but it’s only temporary. After a month, you have the option to continue for another month at no charge and you will still have my support. If it gets too challenging, we can make small adjustments… anything is better than not resetting the body.

If you follow the plan, you will most certainly lose weight – but it’s also to reset your body to decrease inflammation and “clean it out” so it can function more efficiently and effectively. You will also have greater awareness about how you feel when you eat a certain way, how it feels to incorporate breath work and physical movements daily.

Please let me know soonest. Deadline is 21 February so we have time to meet and you have time to shop. Please invite friends and family as well to do the challenge with you.

Members: $175

Nonmembers: $325

Please do not share your program with anyone, it is a plan I’ve developed from all my training.

With Love and Gratitude,

Deborah 🙏

 

Namaskar Sangha,

0815-0920h

Saturday Fascia – Hamstrings, Quadriceps/front of thigh, IT band Strength Flow full body

Sunday Fascia – Deep Inner thighs Yin full body

with gratitude,

deborah 

 

Namaskar Sangha,

Please try the Sunday classes – we started with feet fascia to release back line of body a bit then did a sequence of hamstring openings with a dynamic bounce.

February challenge: two parts – hip opening and pranayama breath work to calm the nervous system.

1. sit in half lotus or full lotus depending on your ability. Please do not force it. flex the foot, turn sole of foot to ceiling and lay pinky edge of foot into opposite hip crease. sit on sit bones, not leaning forward and not leaning back.
2. Posititve Nostril Breathing:
   • Left hand in Jnana Mudra (index and thumb lightly touch)
   • Right ring finger closes left nostril
   • inhale 8 counts through Right nostril only
   • retain breath 6 counts (option to close right nostril with right thumb)
   • exhale 8 counts Right nostril only
   • this is one round. challenge is to do 12 rounds.
   • please turn off all devices and ensure you are not interrupted

Powerful practice. or set timer for 5, 10, 15, 20 minutes. counting rounds helps to keep the mind present for beginners.

Questions, please ask. we will begin our practice with 6 rounds of positive nostril breathing for February.

regular schedule starting tomorrow. please look for announcements for extra classes in February.

with gratitude,

deborah