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2015

Relax to Restore

with Paige Goodlett

Paige FREE FOR MEMBERS
Price for Non-Members: $25 if registered by December 5, $30 after.
Date: Saturday, December 12, 2015 Time: 1:30 – 3:30p
Main Studio, Normal Heights

Join us for a blissful 2-hour workshop that will guide you through a series of restorative postures and teach you how to creatively use props to facilitate an experience of conscious, wakeful relaxation – promoting health and ease in the mind and body.

Workshop Cancellation Policy: There are no refunds. Cancellations made by 5:00p on the day prior to the workshop will receive a studio credit toward services (not retail product) for the amount paid. Cancellations made after 5:00p on the day prior to the workshop will not receive a refund or credit.

Guided Visualizations to Reach Your Unlimited Potential

with Sujantra McKeever

Sujantra Headshot FREE FOR MEMBERS
Price for Non-Members: $25 if registered by November 14th, $30 after.
Date: Saturday, November 21, 2015 Time: 1:30 – 3:30p
Main Studio, Normal Heights

Learn proven techniques for concentration and visualization to help you envision and reach your goals in life. This 2-hour workshop is led by Sujantra who has offered these techniques to over 25,000 people in 21 countries around the world.

Workshop Cancellation Policy: There are no refunds. Cancellations made by 5:00p on the day prior to the workshop will receive a studio credit toward services (not retail product) for the amount paid. Cancellations made after 5:00p on the day prior to the workshop will not receive a refund or credit.

Hip Openers: A New Understanding

with Nikole Fortier

Nikole YTT_11 Price for Members: $42.50
Price for Non-Members: $50.00.
Date: Sunday, November 15, 2015 Time: 1:30 – 4:30p
Main Studio, Normal Heights

  • Find more freedom, fluidity, and awareness in this hip opening workshop!
  • Explore a variety of poses that will help release long-held tension and stress, and create easier movement in the body.
  • Awaken the intelligence and wisdom of the body through asana!
  • All levels welcome!
  • Learn with our Senior Teacher and Director of our Teacher Training Program


  • Workshop Cancellation Policy: There are no refunds. Cancellations made by 5:00p on the day prior to the workshop will receive a studio credit toward services (not retail product) for the amount paid. Cancellations made after 5:00p on the day prior to the workshop will not receive a refund or credit.

    Enchanting Indian Music

    with Rahis Khan and Shambu
    Rahis$18 in advance
    $20 night of the show
    Date: Saturday, October 24, 2015 Time: 7:30-9:30p
    East Room, Normal Heights

  • Pilgrimage of the Heart yoga studio is delighted to present and evening of Enchanting Indian Music with world renowned vocalist/instrumentalist Rahis Khan, joined by internationally revered Shambhu on the guitar.
  • Rahis Ahmed Khan is a masterful vocalist and harmonium player and an eighth-generation musician from Jaipur, Rajashtan. He is trained in the art of ghazals: the poetic expression of the pain of loss or separation and the beauty of love in spite of that pain. This form of music is ancient, originating in 6th-century, written by Persian mystics and poets. He is also versed in Ragas (Indian Melody Scales) and Taals (Indian Rythmn Patterns).
  • A unique artist and musician able to transform the the ancient poetry into modern-day musical presentations which take the listener on a journey and conveys the message love.
  • Shambhu’s CD, Dreaming of Now, won a ZMR Music Award for Best Contemporary Instrumental Album of the Year (2014). An accomplished guitarist and composer, expressing himself through a blend of folk, Indian and jazz styles, Shambhu has performed or recorded with noted artists such as Carlos Santana, Premik Tubbs, Tony Levin, George Brooks and Whitney Houston. Shambhu plays Taylor Guitars.
  • Rahis and Shambhu will be accompanied by master tabla player pandit Suresh Kumar.
  • Balance: An Ever-Moving Target

    with Jackie Stenzel

    DSC_0767 FREE FOR MEMBERS
    $25 if registered by 9/27, $30 after.
    Date: Sunday, October 4, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    The concept of ‘balance’ shows up in our yoga practice hundreds of ways. In this workshop, we’ll investigate some key principles that enable us to balance with more ease in yoga postures. We’ll also look at how to breathe in a way that keeps the nervous system calm and steady rather than over charged and revved up, laying the ground for greater psychological balance in our practice. And we will end with a little dharma talk, discussing how we as yogis can balance the aim of our practice both inwardly towards ourselves and outwardly toward the world.

    Workshop Cancellation Policy: There are no refunds. Cancellations made by 5:00p on the day prior to the workshop will receive a studio credit toward services (not retail product) for the amount paid. Cancellations made after 5:00p on the day prior to the workshop will not receive a refund or credit.

    Exploring Energy: Connecting with Your Subtle Body

    with Kayma Englund

    Kayma PhotoMember Price: $25.50
    Price for Non-Members: $30
    Date: Saturday, September 26, 2015 Time: 1:30 – 3:30p
    Sky Room, North Park

    In the nature of this human experience it can be challenging to remain connected to ourselves amidst the busy happenings in the world around us. In this workshop we will have the opportunity to turn inwards getting know ourselves on deeper, more subtle levels in turn, giving us the tools to live in greater alignment and ultimately open the door to a more fulfilling, empowered life.

    In this workshop you can expect to:

    • Create a foundation for seeing, feeling and sensing your own energetic body
    • Gain valuable insight as to how we transmit, receive and radiate subtle energies
    • Experience guided visualization, light asana, Reiki and hands-on exploration as tools to connect more deeply with your inner-self
    • Awaken your intuition and open yourself to innate universal guidance and support that is available at all times
    • Enhance your awareness and develop deeper understanding of this human experience

    No experience or prior knowledge of subtle energy is needed, just an open mind and heart! This workshop is also a great follow up for those who attended Kayma’s “Exploring Energy: An Introduction to Reiki and the Subtle Body.”

    Workshop Cancellation Policy: There are no refunds. Cancellations made by 5:00p on the day prior to the workshop will receive a studio credit toward services (not retail product) for the amount paid. Cancellations made after 5:00p on the day prior to the workshop will not receive a refund or credit.

    Core Awareness: Develop Strength and Stability

    with Jamie Martin

    jamie boat 2 FREE FOR MEMBERS
    $25 if registered by September 5, $30 after.
    Date: Saturday, September 12, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Connect with your source of power as you deepen your practice from a place of strength and balance. This workshop will explore how to effectively use the core in various categories of asanas (postures) to create stability and freedom throughout the whole body. Expect a fun, invigorating, well-rounded practice complete with pranayama and meditation. Suitable for all levels of yogis.

    Resolve to Revolve: Twisting Poses to Keep the Spine Supple and Strong

    with Meghan Hassett

    meghan twist 3 FREE FOR MEMBERS
    $25 if registered by August 8, $30 after.
    Date: Saturday, August 15, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    This two-hour workshop will focus on the benefits of twists: cleansing internal organs, stimulating circulation and restoring the spine’s natural range of motion. We will explore seated, standing, and supine twists, ending our practice with a sweet meditation and savasana.

    Yoga 101

    with Kayma Englund

    Kayma crop FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by July 18, $30 after.
    Date: Saturday, July 25, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    In this workshop we will not only gain better understanding of form and alignment in basic Yoga postures – answering questions like “am I doing this right” and “how is this posture supposed to feel?” We will also dive deeper into the benefits of these common yoga postures and how they positively affect us mentally, physically and energetically. This workshop will answer the “hows”, “whats” and “whys” of the yoga practice with time for questions as needed. This is the perfect workshop for those new to yoga and those looking to reconnect with fundamentals.

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    New Mama Village: Baby Massage and Post-Natal Yoga Pow Wow

    with Yesica Rodriguez

    DSC_0055 Price for Members: $21.25
    Price for Non-Members: $25
    Date: Thursday, July 23, 2015 Time: 10:30a – 12:00p
    Main Studio, Normal Heights

    In this workshop you will connect with your Mama Tribe and learn baby massage techniques that can help with relaxation, digestion and bonding. You will also get back into your yoga practice with a sequence aimed at supporting the post­partum body. Finally, we will have some fun practicing a few simple and safe yoga poses with your baby. Come learn, play and connect!

    *Mother’s must be at least 6 weeks postpartum to attend, 8 weeks with C-section. Must have permission from OBGYN or Mid­wife. For babies, 6 weeks to crawling.

    JOY: 1-Day Urban Yoga Retreat

    joy2 cropped

    108 Sun Salutations

    with Lauren McLaren and Pilgrimage of the Heart Yoga Instructors

    2x FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by June 13, $30 after.
    Date: Saturday, June 20, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Welcome summer by joining the Pilgrimage of the Heart teachers through an exhilarating flow of 108 Sun Salutations! In this 2-hour practice, we’ll challenge ourselves, take breaks, and enhance our community at the studio.

    Bandhas – Unlocking the Mystery

    with Shelby Lafrinere

    New Shelby Member Price: $34
    Price for Non-Members: $40
    Date: Saturday, May 23, 2015 Time: 1:00 – 4:00p
    Sky Room, North Park
    **Yoga Instructors: Workshop will qualify for 3 CEUs with Yoga Alliance.**

    Ever heard the term “bandha” in your yoga class but are unsure of what that means or how to apply them? Or maybe you are a teacher who wants to expand your tools for teaching about the bandhas safely and effectively. In this class we will keep it simple and clear. We will begin by discussing theory, anatomy, and exploring the bandhas through simple exercises. With this awareness we will then move through an asana and pranayama practice, deepening our understanding while unlocking some of the keys to strength, posture, balance, breath control, and energetic transformation. Please notify the instructor if you are pregnant as some of the exercises are not recommended for pregnancy.

    Arm Balance Exploration

    with Laura Dasi

    FullSizeRender (1) FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by May 2, $30 after.
    Date: Saturday, May 9, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Learn to float with ease in multiple arm-balancing poses. Create greater core, shoulder, arm and hand strength, and then have fun trying different variations of several arm balances. Arm balances can be the most challenging yet most rewarding part of your yoga practice.

    About Laura: Laura Dasi began practicing yoga in 1999 after having spent more than 20 years as a classical ballet and modern dancer. She was drawn to the flowing style of Vinyasa yoga not only for its physical benefits but also for the mental, emotional and spiritual freedom she felt after each class. With her vast knowledge of body mechanics and alignment principals from her years of dance training, Laura felt inspired to become a yoga instructor. In 2002 she completed her teacher training and began incorporating her love of both dance and yoga into her teaching style. Her most influential teachers are Shiva Rea and Micheline Berry. Laura strives to make each of her classes a rhythmic, moving meditation allowing her students to develop flexibility, strength and grace as well as allowing them to find greater self-awareness and acceptance. Laura believes that yoga affects all aspects of one’s life and that with continued practice you will be able to relieve physical tension, mental anxiety, emotional burdens and energetic blockages leading to true happiness within yourself.

    Eagle Medicine: FREE CONCERT!

    with Atmatyagi Andrew Kutt
    EagleMedicine_v4

    Finding Fluidity in the Hips

    with Jackie Stenzel

    Jackie Splits FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by April 11, $30 after.
    Date: Saturday, April 18, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Find more freedom and fluidity in this hip opening workshop! Explore a variety of poses that will help release long-held tension and stress, and create easier movement in the body. Leave class feeling lighter and freer in your body. All levels welcome!

    About Jackie: My journey on the path of Yoga began in 2005. After my first yoga class ever, I felt a sense of inner peace and rejuvenation that I had never experienced before. The physical practice of breathing and moving through asana brought me out of my mind and into my heart, and I felt a deep connection to my spiritual being. Yoga soon became a daily ritual to cleanse my mind, energize my body, and nourish my soul. This transformative practice has helped me break down barriers of ego and self-imposed limitations, and opens me up into a limitless pace of possibility where my spirit can thrive. I had to share this beautiful gift with the world! In 2009, I received my 200 hour RYT at Corepower Yoga, and I have been teaching and continuing to learn more about this ancient practice ever since.

    Through the powerful tools of deep breathing, music, and moving meditation, my classes are a creative fusion of elements to awaken your soul and ignite your spirit. I truly love witnessing others experience these beautiful transformations that occur on the journey of Yoga that we share, and it is my intention to help guide you, the student, on your path of healing, growth, and self-discovery in whatever way best serves You. Namaste.

    An Evening of Mantric Music, the songs of Sri Chinmoy

    with Oneness-Dream
    San Diego Oneness-Dream Poster_April25

    AcroYoga – Foundations in Flight

    with Britta Rael

    Britta Acro smaller png FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by March 21st, $30 after.
    Date: Sunday, March 29, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Wanna fly? Experience the basics of this exciting partner practice and feel confident practicing with friends and family. Come prepared to connect with your community, challenge yourself to trust, and enjoy the therapeutic benefit of being upside down!

    Longer description (if desired): Wanna fly? It’s as easy as it sounds! Join Britta Rael for an adventure in AcroYoga! Students will experience the basics of this exciting partner practice and feel confident practicing with friends and family. Yoga creates a stable foundation from which to explore the power of partner acrobatics and the loving-kindness of Thai massage. Come prepared to connect with your community, challenge yourself to trust, and enjoy the therapeutic benefit of being upside down!

    Teacher Bio: Introduced to yoga through the Isha Foundation in 2008, Britta studied Kriya, Hatha and several spiritual practices in southern India before completing her yoga teacher certification in 2011 with Bhava Ram at the Deep Yoga School of Healing Arts in San Diego. Based out of San Diego, California, Britta now distills the art of “redefining balance” through slacklining, yoga, and partner acrobatics. A certified YogaSlacker and AcroYoga teacher, she has studied with renowned teachers Jason Nemer, Jason and Chelsey Magness, Mara Harris and Lux Sternstein. Britta’s rejuvenating teaching style allows students to connect with their inner guides through guided meditations, playful postures, and focused attention on the breath. She loves to balance out the dynamic nature of partner acrobatics with supported inversions and deep, healing Thai massage.

    Enriching Your Relationships with Mindfulness and Loving-Kindness

    with Rachel Ishiguro

    LightenedDSC_0573 crop Price for Members: $42.50
    Price for Non-Members: $50.
    Date: Saturday, March 14, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Challenging relationships with those around us are part of the human experience. Discover how the meditation practices of mindfulness and loving-kindness can enrich your relationships with family, friends, colleagues, and even strangers. You’ll learn about the roots of these practices in the original teachings of the Buddha and what modern science tells us about how they work. Rachel will guide you through mindfulness and loving-kindness meditations, and opportunities will be provided for reflection and discussion on how you can continue to practice these techniques in a way that can enhance your relationships.

    Teacher Bio: Rachel has been practicing yoga since the late 1990s and meditation since 2005. As a yoga practitioner and teacher, Rachel explores the connections between the physical practices of yoga (asana and pranayama) and the non-physical practices (including philosophy and meditation). Increasingly, mindfulness meditation has come to inform her practice and teaching of yoga. Rachel believes that yoga and meditation have great power to transform us, helping us open to change in our physical, mental, emotional and spiritual selves. She feels deeply privileged to be able to share these amazing teachings with others.

    Nagesh in Concert

    Pilgrimage of the Heart Yoga presents

    Nagesh-in-Concert3 FREE EVENT!
    Date: Saturday, March 14, 2015 Time: 8:00p
    East Room, Normal Heights

    Join us for this FREE event! Enjoy the sounds of original and traditional kirtans and bhajans. No reservations necessary. Doors open at 7:30p and free refreshments will be served.

    Open Your Heart to Backbends

    with Jamie Martin

    Jamie Martin FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by February 21st, $30 after.
    Date: Saturday, February 28, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Starting with our heart’s intention, we will safely and gracefully open the spine, hips, and shoulders as we move into the joy that awaits us in backbends. Learn proper alignment through action and breath in this invigorating and energizing practice designed to open your heart to self-acceptance and compassion. All levels encouraged to attend.

    Teacher Bio: Jamie first stepped on a yoga mat the summer of 2004, in the heart of Columbia, SC. She was led to the practice by a desire to feel better and to find her true place in the world. A few years earlier, she had been diagnosed with leukemia and was having difficulty dealing with the many effects of the disease–physical, emotional and mental. Yoga provided her with a much-needed outlet in a safe, nurturing space for her to be in her own body, as well as taught her resilience and patience in the face of chaos and uncertainty.

    FUNdamentals of Yoga

    with Nikole Fortier

    nikole fortier Price for Members: $42.50
    Price for Non-Members: $50.
    Date: Sunday, February 8, 2015 Time: 1:30 – 4:30p
    Main Studio, Normal Heights

    With this 3-hour workshop, we will build a strong and progressive knowledge base in the foundational principles of Yoga in asana. Come join me for an afternoon of how aligning to the stability of our individual and perfect natures allows for the delight in BE-ing.

    Topics include:

  • How to stand on our own 2 feet; reclaiming our divine right to inhabit and protect the Earth
  • Using props as compassionate Teachers in reuniting with lost parts of ourselves, how to work with lovingly overcoming fear
  • Yamas, Niyamas in asana
  • Theta Healing meditation
  • Teacher Bio: Nikole has a 200 hour certification from UCSD training with Arturo Galvez in the Iyengar & Astanga traditions, and recently completed a 100 hour interdisciplinary flow certification from Yoga One with Amy Caldwell & Diana Beardsley. She’s been blessed to have studied with many amazing teachers, and often credits her students for teaching her most. In her classes, she likes to incorporate chanting, pranayama, Sanskrit, philosophy, still and moving meditation through asanas with emphasis on the breath so that students can experience the spectrum of transformational yoga expressions. Foremost, she encourages students to practice loving kindness, truth, peace and acceptance on the mat as these qualities invariably translate into life.

    Exploring Energy: An Introduction to Reiki and the Subtle Body

    with Kayma Englund

    Kayma crop Price for Members: $25.50
    Price for Non-members: $30
    Date: Sunday, January 25, 2015 Time: 1:30 – 3:30p
    Sky Room, North Park

    We all transmit, receive and radiate subtle energies and when tapped into they can enliven our system and provide rich insight as to how we connect with ourselves, others and the world around us.
    In this workshop we will:

    – Simplify and demystify the elusive nature of subtle energy and Reiki Healing

    – Create a foundation for seeing, feeling and sensing energy fields, centers and pathways

    – Experience guided visualization and meditation paired with hands-on exploration

    – Gain valuable awareness as to how these teachings apply to our every day life

    Open to all and no experience necessary.

    Inversions: Experience the Joy of Going Upside Down

    with Courtney Yezzi

    DSC_0688 FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by January 11, $30 after.
    Date: Sunday, January 18, 2015 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Inverting gives a fun and healthy flip to our perspectives! In this workshop, you will learn step by step techniques for safely going upside down. The workshop includes an asana (posture) practice to prepare the body and mind, as well as a long, sweet savasana.

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    Restorative Yoga: Healing and Rejuvenating for the Holidays

    with Kayma Englund

    Kayma crop FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by December 6th, $30 after.
    Date: Saturday, December 13, 2014 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Join us for a blissful 2-hour workshop that will include guided relaxation and a series of restorative postures. Aiming to relieve the stress and excess energy that can build up around the holidays, this workshop will leave you feeling recharged, refreshed, and rejuvenated. It is truly a gift to the self!

    Bio:
    Kayma Englund is an E-RYT 500, Reiki Master and Thai Massage Practitioner with a deep passion for sharing the therapeutic effects of Yoga. She has devoted her life and over 1,000 hours of organized training to study and explore these ancient teachings to ultimately serve and enhance the well-being of each individual and the planet. She is excited to share the countless benefits of a Restorative Yoga with the Pilgrimage community!

    Connect with Your Core

    with Lena Schmidt

    Lena Arm Balance FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by November 15th, $30 after.
    Date: Saturday, November 22, 2014 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Tap into the strength at the core of your being in this upbeat, all-levels workshop! Designed to get you tuned in to your personal power and gut instincts while toning and tightening, this workshop includes warm-up asanas, practical and fun abdominal exercises, discussion, and relaxation. Energizing playlist guaranteed!

    Shambhu in Concert

    Date: Saturday, November 15, 2014 Time: 8:00p
    East Room, Normal Heights
    Suggested Donation: $10-15.
    Free refreshments


    ZMR award winning composer and guitar virtuoso performing material from his new album ‘Dreaming of Now’, “a musical masterwork that sets a new standard for music.” – Music and Media Focus. No reservations necessary.

    Open Your Heart With Kundalini Yoga

    with Duke Doudna

    Duke on the go Price for Members: $21.25
    Price for Non-Members: $25 early registration, $30 after 11/1/14.
    Date: Saturday, November 8, 2014 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    Discover Kundalini Yoga and Meditation as an in-the-body spiritual experience for personal transformation through opening your heart and spirit. Be prepared for the bliss that comes from uniting your heart and spirit and taking that presence into the world! Includes Symphonic Gong meditation.

    Hasta Pada: Breathing Life into the Foundations of Hands & Feet

    with Lauren McLaren

    DSC_0128FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by 10/19, $30 after
    Date: Sunday, October 26, 2014 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    A strong yoga practice begins with strong foundations! This workshop will offer you the chance to strengthen your practice through the creation of a strong connection with your hands and feet. You will experience how to use postures, mudras and pranayama to realign for greater health and more stability in your practice.

    Awaken Your Bliss: Creating Balance for Autumn

    with Nicole Pisciotto

    DSC_0761 Price for Members: $29.75
    Price for Non-Members: $35
    Date: Saturday, October 11, 2014 Time: 1:30 – 3:30p
    Main Studio, Normal Heights

    In the season of autumn we are reminded to balance all parts of ourselves. By surrendering to the magic of your practice we will unify the logical and the intuitive, the active and the passive, the known and the unknown.
    In this workshop you will:

    – Explore visualization, meditation, purification and breathing practices to recharge your soul
    – Embrace the energies of Ida (feminine) & Pingala (masculine) as you connect to Pranic flow within your sacred temple
    – Sound Therapy – Align with the essence of Divine Light as we share our voices in chanting
    – Grounding, warming and calming Hatha Yoga Asana
    – Extended Savasana featuring Yoga Nidra – Deep Yogic Sleep

    Embrace this beautiful season and allow its theme of inner reflection to encourage new doors to open as well as new directions and possibilities to reveal themselves.

    Please bring a yoga mat, journal, pen & water as well as personal power objects for meditation.

    Therapeutic Yin Yoga – Shelby Lafrinere, ERYT-500

    Yin Yoga is a style of yoga gaining more and more recognition for its relevance worldwide. It is a meditative practice that safely stresses the connective tissue of the body, leading to greater range of motion and flexibility, less pain and stiffness from overuse and injury, and increased mindfulness, patience, and acceptance. Most forms of asana today (the poses) are very “Yang” – active practices that work the muscles and organs of the body. Yin is a quiet, slow and grounded practice that balances the Yang activity. It brings health to the dense tissues of the body – the joints, bones, and fascia. In essence, it is essential for a balanced practice.

    Yin Yoga is highly effective, and the demand for quality Yin Yoga teachers is on the rise. This program will draw you deeper into the empowering practice of Yin yoga in a way that is safe, accessible, and purposeful. You will learn techniques to safely practice and lead others with intelligent and therapeutic sequencing for the feet, legs, hips, spine, shoulders, hands, and skull.

    You will gain:

      • Insight into the practice of Yin Yoga
      • Understanding of the Yin perspective as it relates to yoga and Chinese Medicine Theory of Meridian Lines
      • Knowledge of the anatomy of fascia
      • Detailed instruction on 12 core poses and up to 15 additional modifications and counter poses
      • Techniques for manual fascia release for feet, hands, and skull
      • Refinement in the art of Yin sequencing and methodology
      • Familiarity with and techniques for holding a “yin” space energetically to assist in guiding your students to a place of deep release and healing

    Who may register:

      • Open to all yoga teachers, health practitioners, and students with approval from instructor.

    All students must take 2 group Yin classes at POTH during the 2 week time period of the course.

    View schedule for Yin class offerings

    Program Dates:

    Friday, October 3, 2014
    Saturday, October 4, 2014
    Friday, October 17, 2014
    Saturday, October 18, 2014

    At the end of this program, participants will receive a certificate of completion to honor their efforts. This program may be used for 21 Continuing Education Credits with Yoga Alliance.

    Your Instructor – Shelby Lafrinere, ERYT-500

    Shelby-2--233x300Shelby has over 3,200 hours of in-class yoga teaching experience. Two years after an accident that resulted in the severe hyper extension of her entire spine she had the great fortune of enrolling in a teacher training program that included Yin yoga with internationally renowned teacher Paul Grilley, positively changing her practice, body and mind forever.

    She has successfully taught Yin yoga as a public class offering for over 8 years as well as within the 200 Hr Yoga Teacher Training program at Yoga Well from 2010-2013. To learn more about Shelby and her teachings, please see our teacher bio page or stop by her website www.shelbylafrinere.com

    Yoga Therapy: Low Back, Hips, and Knees

    with Shelby Lafrinere

    Shelby.Lafrinere.hover

    Price for Members: FREE
    Price for Non-Members: $25 if registered by 8/9/14; $30 after.
    Date: September 13, 2014

    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    This workshop is a laboratory for compassionate exploration. Through lecture, demonstration and practice, we will uncover pathways to greater physical freedom and less pain. Setting the foundation for our asana practice, will look at the basic anatomy and alignment of the lower body, including proper joint mobilization and appropriate muscle action for healthy movement patterns. Then, fine tune your alignment within common standing and floor-based poses while learning some simple yet effective therapeutic tools for relieving pain in the moment, including any discomfort caused by a more active asana practice.

    Open to All levels and abilities, modifications will be provided.

    Learning objectives can be applied to any style of asana practice, exercise, and general life functions.

    Upside Down: Learn Better Techniques for Inverting

    with Sydney Cohen

    inversion

    Price for Members: FREE
    Price for Non-Members: $25 if registered by 9/6/14; $30 after.
    Date: August 16, 2014

    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    In this workshop, you will learn how to:
    -properly engage bandhas
    -use props to facilitate learning the full postures
    -combat the fear of being upside down
    -build strength and focus on the alignment of the body

    Theta Healing and Gong Immersion: Restore, Balance, Enhance and Reprogram Your Subtle Energy

    with Nikole Fortier and Ken Goff

    gongs

    Price for Members: $38.25
    Price for Non-Members: $45
    Date: August 2, 2014

    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Come join us for an afternoon of deep restoration, reorganization and clearing of your subtle energy systems. We are combining restorative yoga poses, Thetahealing™ mediation, and a four Chinese Feng (wind) gong immersion for a powerfully transformative experience. In the Theta state, the mind is capable of deep and profound learning, healing, and growth. It is the brain wave where our minds can connect to the Divine and manifest changes in the material world.

    Nikole Fortier, Certified ThetaHealer™ and Lead Teacher of Pilgrimage of the Heart’s Yoga Teacher Training, and Ken Goff, Healing Sound, Gong Master are excited to guide you on this memorable experience with a powerful combination of restorative yoga, Thetahealing and wind gongs focused in the spiritual eye, throat, solar plexus and sacral chakras.

    72-Hour Yoga Detox

    with Linda Rae Holcomb

    72 hour detox

    Price for Members: $63.75 or $25.50/day
    Price for Non-Members: $75 or $30/day (if you cannot attend all 3 days)
    Date: July 25 to July 27, 2014

    Friday, July 25, 2014 ~ 5:00-6:30p
    Saturday, July 26, 2014 ~ 1:30-3:00p
    Sunday, July 27, 2014 ~ 1:30-3:00p

    Time: 1:30p – 3:30p
    Location: East Room, Normal Heights

    DETOX is a BUZZ word and it’s time for you to get in on the fun! This 72-Hour whole-foods-based cleanse is intended for people on the go and is a Nutrition Program you will embrace and practice for the rest of your life. With no surprises, supplements or food items you cannot pronounce, enjoy your morning cup of coffee and EAT AS MUCH AS YOU CAN for three days as you begin to look and feel your best! The Grocery Shopping List contains 100+ food items, all of which can be purchased at Trader Joe’s or your local co-op.
    All three classes consist of a Meeting/Lecture/Yoga Asana class/Meditation, and are suitable for all levels of experience. Each student will receive a copy of the

    24-page Yoga Detox Program Guide which includes everything you need to know from start to finish to practice the cleanse…except for the actual food that is! With a Grocery List that details the Nutritional benefits and values of each food item, Daily Menus, Recipes galore including Smoothie Recipes, a Yoga Detox Pose Index, Ayurvedic secrets and much more, you will find this program extremely easy to shop for and to follow.

    Questions? Please don’t hesitate to ask by emailing Linda Rae Holcomb at [email protected]

    Not a convenient weekend to Detox? Drop-in students are welcome at all classes.

    and will receive the Program Guide to practice the cleanse on your own time.

    Strength and Grace: How to Find Balance in Yoga and in Life

    with Lena Schmidt

    Lena

    Price for Members: FREE
    Price for Non-Members: $25 if registered by 7/12; $30 after
    Date: July 19, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    In this workshop, students will practice finding the balance between strength and stability (sthira) and gentleness and grace (sukha) in various yoga poses. We will play with building grounded bases for our yoga poses and discover how that allows us to find freedom and flight within each pose and in optional challenge variations. Alongside the yoga asana, we will incorporate a discussion regarding how this balance between effort and ease on the mat can translate to our lives off the mat in daily activities, relationships, activism, finding a job, and everything in between. A little bit of elbow grease and a lot of letting go will take us to places beyond our wildest imaginations!

    Workshop includes:
    • Discussion
    • Warm-Up Flow
    • Pose Break-Downs
    • Challenge Poses
    • Cool-Down Flow
    • Guided Meditation
    • Guided Relaxation

    Please bring: Yoga mat, water bottle, journal, pen/pencil, and an open mind 🙂

    Yoga for Deep Reflection & Conscious Transformation

    with Nicole Pisciotto

    NicolePisciotto

    Price for Members: $29.75
    Price for Non-Members: $35
    Date: July 12, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    As we move forward in our lives & our practice one of the biggest gifts we can give ourselves is to pause, reflect & encourage ourselves to feed Divine Light & Inner Peace within.

    In this workshop you will experience a deeper understanding of Pranayama (guided breathing) & the way in which our Asana (physical poses) allows us to surrender into this ancient ritual of steadying the temple of spirit through our sacred breath.
    Beautiful Mantra Post cards will inspire us to guide the creation of a personalized expression to take with us at the end of our time together.
    We will choose the asana expression card that best represents us & then enjoy journaling inside & creating personal mantra.

    In this workshop you will experience

    • Mindful Asana & Pranayama
    • Mantra Post Experience
    • Walking Meditation
    • Yoga Nidra
    Please bring a yoga mat, water & an open heart.

    108 Sun Salutations

    with Lauren McLaren and Pilgrimage Instructors

    SunA

    Price for Members: FREE
    Price for Non-Members: $25 if registered by 6/14 $30 after
    Date: June 21, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Welcome summer by joining the Pilgrimage of the Heart teachers through an exhilarating flow of 108 Sun Salutations! In this 2-hour practice, we’ll challenge ourselves, take breaks, and enhance our community at the studio.

    Movie Night featuring the film, “Touch the Sound”

    with Rebecca Norton

    Price for Members: FREE
    Price for Non-Members: FREE
    Date: June 21, 2014
    Time: 6:30p – 8:30p
    Location: East Room, Normal Height

    Join the Pilgrimage of the Heart community for our next movie night featuring the film “Touch the Sound – A Sound Journey with Evelyn Glennie”.

    About the film:

    Evelyn Glennie is a Grammy-winning percussionist who has been deaf since childhood. This stirring documentary follows Glennie, who can only hear the very lowest level of sound, to a variety of locations–including the Scottish farm where she grew up, Grand Central Station, a rooftop pigeon coop, an airport, a beach, and more–where she uses the vibrations she feels throughout her body to make music.

    Refreshments will be served!

    Cultivating Mindfulness: Living Mindfully in this Hectic World

    with Sujantra McKeever & Rachel Ishiguro

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    Price for Members: $29.75
    Price for Non-Members: $35.00
    Date: June 7, 2014
    Time: 12:00p – 2:00p
    Location: East Room, Normal Heights

    By learning Mindfulness, you will have the tools to find peace of mind and balance amidst your daily activities. Learn and experience the history, theory and practical techniques of Mindfulness that you can use everyday.

     

    Asana & Strength Training

    with Courtney Yezzi

    DSC_0688FREE FOR MEMBERS!!!
    Price for Non-Members: $25 if registered by 5/24; $30 after.
    Date: May 31, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Get ready for summer by building your inner fire and strength! Empower yourself with this 2 hour practice meant to elevate your heart rate, develop leg and core stability, and increase your vivacity!

     

    Women, Food & the Feminine: Exploring Nutritional & Other Holistic Approaches to Aid Hormonal and Spiritual Health

    with Rebecca Norton

    Price for Members: $25.50
    Price for Non-Members: $30.00
    Date:May 17, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    This workshop explores a radical and exciting approach to understanding women’s nutritional needs based on biology and ancient holistic models. We will explore and discuss in community topics such as:

    – Our relationship to food and femininity
    – Nutrition for optimal hormonal health (without dieting!)
    – Understanding the pivotal role nutrition plays in your endocrine and immune health
    – Exercise & lifestyle choices for different phases of your cycle to feel your best!
    – Holistic approaches for cultivating body appreciation
    – The importance of boundaries and healthy relationships
    – Meditative practices and breath work to better listen to your body’s messages

    Healthy Neck, Shoulders, & Upper Back

    with Shelby Lafrinere, E-RYT 500 & 300hr Advanced Yoga Teacher Training Lead Instructor

    Shelby.Lafrinere.hover

    FREE FOR MEMBERS!!!
    Price for Non-Members: $25 if registered by 4/19; $30 after.
    Date: April 26, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Deepen your understanding of healthy anatomical alignment and movement principles in this Yoga Therapy workshop for the upper body. Learn new techniques to reduce pain and tension both from injury and over use, as well as tools to restore balance and freedom in the upper back, neck and shoulders. This class is open to all – including those who have been hesitant to return to their yoga mat due to injury and discomfort.

    Mantra, Meditation, & Chakra Cleansing for Spring

    with Nicole Pisciotto

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    Price for Members: $29.75
    Price for Non-Members: $35.00
    Date: April 19, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Through asana, meditation, mantra, chakra awareness, and breath we will bring balance & radiance to the energies of body, mind & soul.

    – Energizing Hatha Yoga Asana & Pranayama will guide you into harmonizing lunar (feminine) and solar (masculine) energies for balance, power and healing.
    – Meditation encourages us to surrender to the present moment, allowing ourselves to be in the here & now, connecting to our intuitive guidance.
    – With a realization of the Divine Light within & with sacred mantras projecting from the heart, we can strive to develop new habits of self-love that enriches our lives.
    – Journey through the Chakras with awareness allowing the release of stagnate energies that no longer serve us, promoting free flowing prana, lightness & bliss.

    We will conclude this workshop with a short Yoga Nidra to seal our clearing & establish our intention for Spring.

    Please bring your yoga mat, journal, pen & water as well as personal power objects for the altar that we will create together for the workshop.

    14 Day Challenge with Kick Off and Closing Ceremonies

    with Lauren McLaren

    Spring Challenge - September 2013 Flier

    FREE FOR EVERYONE!
    Kick Off Ceremony Date: Sunday, March 16, 2014 Time: 1:00 – 2:00p
    Closing Ceremony Date: Sunday, March 30, 2014 Time: 1:00 – 3:00p
    Kick Off & Closing Ceremony location: Normal Heights

    Challenge Dates: March 16-30, 2014

    Are you up for the challenge? Join us for our Kick Off Ceremony and enjoy our Spring 14 Day Challenge! All you have to do is take one yoga class a day for 14 days. Try our yoga classes, meditation, and pranayama classes. They all count! Just pick your home location and track your classes on your studio’s board and your personal tracking card. Have to miss a day? That’s okay, you can use 1 day and double up on your classes. Once you complete the challenge you will receive a certificate of completion and 250 Perkville Points (in addition to the 10 points you earn for every class you attend)! Sign up for our Kick Off & Closing Ceremonies online and stop by the front desk & see the board in the lobby to sign up for the challenge!

    FREE Movie Night

    with Rebecca Norton
    FREE FOR ALL
    Date: March 29, 2014
    Time: 6:30p – 8:30p
    Location: East Room, Normal Heights

    Join the Pilgrimage of the Heart community for our next movie night featuring the film “The Dhamma Brothers”

    About the film: An overcrowded, violent maximum-security prison, the end of the line in Alabama’s prison system, is dramatically changed by the influence of an ancient meditation program. Behind high security towers and a double row of barbed wire and electrical fence live over 1,500 prisoners, many of whom will never again know life in the outside world. But for some of these men, a spark is ignited when it becomes the first maximum-security prison in North America to hold an extended Vipassana retreat, an emotionally and physically demanding program of silent meditation lasting ten days and requiring 100 hours of meditation. The Dhamma Brothers tells a dramatic tale of human potential and transformation as it closely follows and documents the stories of the prison inmates at Donaldson Correctional Facility as they enter into this arduous and intensive program. This film has the power to dismantle stereotypes about men behind prison bars.

    Refreshments will be served!

    Bandhas – Unlocking the Mystery

    with Shelby Lafrinere, E-RYT 500 & 300hr Advanced Yoga Teacher Training Lead Instructor

    Shelby.Lafrinere.hover

    Price for Members: $29.75
    Price for Non-Members: $35.00
    Date: March 22, 2014
    Time: 1:30p – 4:30p
    Location: East Room, Normal Heights

    Ever heard the term “bandha” in your yoga class but are unsure of what that means our how to apply them? In this class we will keep it simple and clear. By discussing theory, anatomy, and through discovery in asana practice, begin to unlock some of the keys to strength, breath control, energetic transformation and awareness.

    The purpose of this workshop is to:
    Introduce and clearly explain the 3 main bandhas – jalandhara, uddiyana, and mula bandha. Discuss basic philosophy regarding bandhas, physical and energetic anatomy, and practice of practical application within asanas.

    The student will learn or experience:
    – A deeper understanding and appreciation for their anatomy, including clear explanation of potential and kinetic energetic exchange as result of applying bandhas.
    -Simple exercises for developing awareness of the three bandhas
    -Kinesthetic experience of bandhas within various asana

    Yoga Instructors: Workshop will qualify for 3 CEUs with Yoga Alliance.

    Yin/Yang Yoga

    with Anne Cleveland, Studio and 300hr Advanced Yoga Teacher Training Instructor

    Anne Cleveland Hover

    FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by 3/1/14; $30 after.
    Date: March 8, 2014
    Time: 1:15p – 3:15p
    Location: Main Studio, Normal Heights

    “YinYang” begins with a fiery “Yang” (vinyasa) practice to build heat in the body. This heat prepares the body to then melt deeply into a luscious hour of “Yin” (restorative, deep release) and Yoga Nidra, or yogic sleep.

    It is said that one hour of Yoga Nidra is equal to four hours of normal sleep and is the secret of great yogis both today and in the past.

    Yoga for Letting Go

    with Lanita Varshell, Owner of A Gentle Way Yoga and E-RYT 500

    2013-Lanita-Meditate

    FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by 2/15; $30 after.
    Date: February 22, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    A journey into the inner bodies through the unique gift of yoga called MIMSY – Meditation in Movement Style Yoga.

    Lanita will lead you through a series of floor based asanas that could easily be called “Yoga for Your Back,” but the unique way it is intuitively led also awakens your inner bodies and releases deep tension away from hips, the spine, and your mind. This is a great class for anyone new to yoga who can easily lie on the floor, and a very important balance for students who do only active yoga or cannot do yin or restorative yoga.

    Lanita’s teachings will guide you through yoga’s most beneficial breathing techniques, ethics, and chakras in an easy, Americanized way. This style of yoga feels easy but is deceptively deep. It may be the hardest class a more active student of yoga will ever do, for in this style of yoga it is not about how much you can do, but how much you can let go.

    About Lanita:
    Lanita Varshell is the owner of “A Gentle Way Yoga & Joyful Movement Center. She has inspired others by teaching yoga full time since 1996, despite a body plagued with health and weight challenges. She is the creator of MIMSY- A unique style of yoga that is very easy to practice but deceptively deep. This style of yoga has helped her and thousands of students realize that everything we are seeking can only be found within, and helps us unlock the doors within to access our hidden potential and attract like-minded loving relationships and friends.

    Lanita teaches at A Gentle Way Yoga, at Feathered Pipe Retreat Center in Montana, & Kripalu Yoga Retreat Center in Mass.She has been interviewed by several yoga publications including L.A. Yoga and Yoga Journal. She leads our Teacher Training and Yoga Therapy Workshops in San Diego, and guest teaches at other Studios throughout the United States. She served on the board of Y.E.S. (Yoga Teachers Education Society) for five years, and was the founder and director of the Yoga Hotline. She produces CDs and DVDs; trains teachers; teaches special workshops on Yoga for the plus sized and health challenged; and was a presenter at the International Yoga Conference 2002 in San Diego, hosted by IDEA and Yoga Journal. She has been featured in Yoga Journal (December 2000), The San Diego Union-Tribune, The Daily Californian, CBS News, KUSI Channel 51, and many other media outlets.

    Fly into the New Year: An AcroYoga Workshop

    with Trevor Dye

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    FREE FOR MEMBERS
    Price for Non-Members: $25 if registered by 1/11; $30 after.
    Date: January 18, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    Fly into the new year with one of Pilgrimage’s most unique offerings, AcroYoga (Montreal-style). This workshop is geared towards new and first time students (though experienced students are welcome to join) as we explore the basics of body balance and dynamic partner yoga. Its one of the few practices that will have you laughing while breaking a sweat. No partner or experience necessary.

     

    FREE Movie Night

    with Rebecca Norton

    the-botany-of-desire

    FREE FOR ALL
    Date: January 18, 2014
    Time: 6:30p – 8:30p
    Location: East Room, Normal Heights

    Join the Pilgrimage of the Heart community for our next movie night featuring the film “The Botany of Desire”

    About the film: Featuring Michael Pollan and based on his best-selling book, this special takes viewers on an eye-opening exploration of the human relationship with the plant world — seen from the plants’ point of view. Narrated by Frances McDormand, the program shows how four familiar species — the apple, the tulip, marijuana and the potato — evolved to satisfy our yearnings for sweetness, beauty, intoxication and control.

    Refreshments will be served!

     

    Yoga for Deep Relaxation: Post-Holiday Yoga Nidra

    with Nicole Pisciotto

    Nicole P Hover

    Price for Members: $29.75
    Price for Non-Members: $35.00
    Date: January 11, 2014
    Time: 1:30p – 3:30p
    Location: Main Studio, Normal Heights

    In this workshop we encourage connection to our true nature of inner peace by embracing the harmony and unity of body, mind, and spirit.

    – Explore visualization, meditation, purification and breathing practices to recharge your soul.

    – Engage in the practice of Yoga Nidra: deep yogic sleep with conscious awareness.

    – Practice gentle asana (yoga poses) to encourage balance, flexibility, and relaxation.

    – Embrace the art of intention & goal setting for a prosperous & joyful year.

    Please bring a yoga mat, journal, pen, water, cozy clothing, and an open heart.