All about our classes
Understanding our approach
Our goal at Sthira Sukham Yoga is to make our classes accessible to everyone. Our intention behind offering levels based classes is not one of exclusivity, but one of safe exploration. Traditionally a teacher would work individually with a student, guiding them along a path of learning and inner reflection based on exactly what would benefit that student at that particular time.
But in the West, we’ve adopted an all-levels approach that takes this important factor out of the equation. It’s not about judgment, it’s about support and the chance to grow naturally without feeling left out or competitive.
The focus is on FAMILIARITY not PHYSICAL ABILITY
It’s also not about a certain degree of physical fitness, so it’s important to note that ANYONE and EVERYONE is welcomed in EVERY level — the focus is on the level of understanding a student has of the physical postures and Yogic concepts, not their ability to contort themselves into any specific shape. So whether a student explores a balance pose like Tree seated in a chair, with their back against a wall, a block under their foot, or no support at all, all of those students are welcome in any level of class.
As the levels progress, there will be less physical instructions offered, and more of a focus on the energetic awareness. So by Level 2, a student should be able to safely come into the majority of basic poses without needing a lot of guidance, and by Level 3 needing none at all, just the name of a pose. This allows the teacher to focus on prana (energy), Yogic philosophy, inner reflection, etc., and still allow time for silence. More complex postures that are introduced at these levels will of course include ample physical cues.
FREEDOM and JOY to safely explore
We want to give students the freedom to enjoy, safely explore and grow in their practice at the level that is appropriate for them. PLUS we want them to have a chance to deepen their understanding of all things Yoga, not just asana. It’s tough when you can’t yet figure out how to step your foot forward from Down Dog to be asked to engage your Uddiyana Bandha, rise up into Anjaneyasana, let your Anahata Chakra shine forward, and take Kali Mudra. What the what? I don’t even know which is my left and which is my right?
So many new students hear a string of instructions like that and feel like they should know what that means because the teacher so casually said all of it in just one breath. Three esoteric Yogic concepts all in Sanskrit plus a pose in Sanskrit in one sentence is way too much for a beginner. Most will leave feeling like they don’t belong in a Yoga class, and they’ll never come back. However in a Level 2 or 3 class, that all comes naturally to a student because someone actually taught them how to physically do it, plus the significance behind why they are doing it.
So it’s not about Beginners versus Advanced, it’s about levels of information exposure and understanding. To us thats a really important distinction.
Class Descriptions
Classes with a gold star are Beginner friendly!
Beginners
75 minutes
Our beginners class gives you a chance to learn the fundamentals of the physical practice of Yoga in a warm and welcoming environment. We’ll practice simple warmups followed by a Hatha Yoga staple, Sun Salutations, which is a series of poses designed to warm up the body that are all linked together with the breath. Then we’ll explore a simple standing pose, some basic backbends and forward folds and then a nice long relaxation. There’ll be lots of repetition and reinforcement of safe, healthy alignment to ensure that you get the basics down in a comfortable and steady way.
Gentle
75 minutes
A gentle yoga class incorporates simple postures and dynamic stretches that support mobility and ease throughout the entire body. The focus is on befriending your breath & body, and moving slowly & mindfully. Regardless of your experience level with Yoga, this calming Gentle practice is right for you.
Healthy Aging
75 minutes
This class is designed to enhance your yoga practice and activities of daily living by focusing on functional movement patterns. Tuning into these patterns through dynamic-based movement, strength training techniques, and breath work will allow for more quality of movement. This class will help develop body awareness through the movement patterns helping you to age stronger, more balanced, and gracefully. A variety of props, including resistance bands, will be used in the class.
Hatha Level 1
75 minutes
This class will move through a series of traditional postures with a big focus on safe, healthy alignment and physical refinement. We’ll move dynamically with the breath, plus spend time holding postures to experience their benefits. You’ll get a chance to explore your breath further with Pranayama (breath work) practice, experience a short meditation and wrap up with a long relaxation. This class is great for those who are both building and expanding their practice alike.
In our Level 2 class we shift our focus away from physical cues and we begin to explore the more subtle aspects of the practice. The idea here is that you already know the basic poses and how they work best in your body, and you’re ready to turn more inward and explore the pranic (energetic) effects of the practice. This class will also give you the chance to experience longer holds and to learn more complex postures. While there is no cuing offered for basic poses, there will ample instruction for the more complicated postures that are introduced. You can also expect to practice pranayama (breath work), mediation and deep relaxation. Please note that this is an advanced practice. We recommend taking Hatha 1 classes first. If you are unsure if this class is right for you, please talk to one of our teachers before registering.
Hatha Level 2
75 minutes
Sadhna refers to one’s practice, though it encompasses far more than just asana. This class begins with a strong, steady Hatha practice to cultivate strength, and awaken awareness in the body. From there, we transition into the second half of the class with the deep rest of Yoga Nidra, encouraging the nervous system to unwind and the spirit to soften. From there we invite you to go even deeper with intentional pranayama and a meditation practice. We close with the sacred act of Svadhyaya, or self-study, through a weekly reflection question offered for quiet contemplation and reflection. Saturday Sandha is an invitation to slow down, listen in, and realign with what matters most. We invite you to come as you are, and give yourself the gift of presence as you explore this holistic practice.
Saturday Sadhana
90 Minutes
Hatha Flow
60 or 75 minutes
In this class you’ll find yourself using your breath to flow dynamically between poses. We’ll move and play more and hold a bit less. Think of this as a meditation that moves your body through its full range of motion followed by a deep relaxation, leaving your feeling calm and energized all at the same time. Hatha Flow is great for those who already know the basics and are ready to explore and move a little faster.
Slow Hatha Flow
60 Minutes
Step into a state of deep tranquility with Slow Hatha Flow into Deep Relaxation. This 60-minute class is designed to help you release physical tension and calm your mind.
We'll begin with a gentle warm-up and move into a mindful asana flow, linking breath with movement to warm the body and increase flexibility. The pace is slow and deliberate, allowing you to find stability and depth in each pose. As we move, you'll be encouraged to listen to your body and honor its needs, building a deeper connection with yourself.
Time will be held for breath practice, guided meditation, and relaxation. You will be invited to use props like blankets and bolsters to encourage surrender and rest. The practice concludes with an extended savasana, offering you the space to absorb the benefits of the class and find a state of profound peace.
This class is perfect for all levels, whether you're new to yoga or looking to balance a more active practice. Leave feeling refreshed, centered, and deeply relaxed.
Yin
60 Minutes
Yin yoga blends elements of Chinese wellness and yoga philosophy to create a practice that focuses on our bodies’ physical and energetic systems. Through longer held postures that stay close to the mat (seated, kneeling, or reclined), Yin yoga influences our connective tissue and joints while tapping into chakras and meridian lines (energy centers).
From a Yin/Yang perspective, more active yoga practices use yang energy (sun, heat) while Yin yoga focuses on yin energy (moon, cold). Mentally, you will be encouraged to stay present and aware of the physical and energetic sensations that may arise in each posture, until finding release and rest in Savasana. Visualization and breath work may be offered to help with mental focus.
While Yin yoga can be challenging, props are often used to make the practice more accessible. You will learn to listen to your body, adjusting your range of motion to the degree that benefits you on any given day.
Restorative
60 minutes
Restorative Yoga is a deeply relaxing exploration of yoga asana where we use props to cradle the body as a way to promote a peaceful release of long held tension and stress in the body. You’ll be guided into poses and then be given time to soften and allow the effects of each shape to settle in. This class is wonderful for all levels. To practice from home you’ll need access to several sturdy blankets, a yoga strap and a bolster (or a firm cushion). Check out our Props page to learn more.
Yoga Nidra
60 Minutes
The simplest explanation of this class is a guided meditation that leads to deep relaxation. But really, it’s more than that. Yoga Nidra means Yogic Sleep, and while the practice can be deeply relaxing, the goal is not to fall asleep. Yoga Nidra is a guided meditation of sorts, so in this class you’ll be encouraged to notice or “witness” the different aspects of your being (your physical body, your breath, your thoughts, etc.). As you are guided through the layers you're being, eventually the awareness of your body and breath seems to drop away, and you may enter into a very calm and peaceful state of awareness. So the body seems to enter into a sleep state, though you remain fully awake. This class can be practiced either from a chair or while lying down on a mat, and is great for everyone, from the brand new beginner, to the seasoned practitioner.
Philosophy
75 Minutes
4th Sunday of every month
This class offers the opportunity to explore the deeper teachings of yoga. Each session begins with a 30-minute talk that introduces key philosophical concepts, followed by time for group questions and reflection to create an open, supportive space for learning. You’ll then engage in personal reflection with guided journal prompts, helping to deepen your understanding and self-awareness. We’ll conclude each class with a guided meditation, designed to help you integrate and embody the concepts. Right now we are focusing specifically on the Yamas and Niyamas, the ethical guidelines and personal practices that form the foundation of yogic living. Whether you are new to yoga philosophy or seeking to deepen your understanding, this class offers an accessible and enriching experience for anyone interested in living with greater wisdom, compassion, and mindfulness. Please bring something to write on and with.