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**Please note the following class changes due to Janet Stone’s workshop on the 25th Feb (Sat)
8am – Hot Hatha will be changed to Hot 26
930am – Class will be CANCELLED**
New Class Schedule ( Effective on 6th Feb 2012 onwards)
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| 7:30- 8:30am | Sun Salutes 60min | Hot Hatha 60min | |||||
| 8:00- 9:00am | Hot Hatha 60min | Hot 26 60min |
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| 9:00- 10:00am | Hot Hatha 60min | Hot 26 60min | Hot Flow 60min | Hot 26 60min | Hot Hatha 60min | ||
| 9:30- 10:45am | Hot 26 90min | Hot Hatha 75min |
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| 10:00- 11:15am | |||||||
| 10:15- 11:30am | Prenatal 75min* | Prenatal 75min* | Postnatal 60min* | Prenatal 75min* | |||
| 10:30- 11:30am | Hatha 60min | Hatha 60min | |||||
| 11:30- 12:30pm | Hatha 60min | Yin Yang 60min |
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| 12:15- 1:15pm | Hot 26 60min | Hot 26 60min | Hot 26 60min | ||||
| 1:00- 2:00pm | Vinyasa Flow 60min | ||||||
| 2:30- 3:30pm | Hot Hatha 60min | Hot Flow 60min |
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| 4:00- 5:00pm | Hot 26 60min | Hot 26 60min |
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| 4:30- 5:30pm | Hot Hatha 60min | Hot 26 60min | Hot Hatha 60min | Hot 26 60min | Hot Hatha 60min | ||
| 6:15- 7:30pm | Hot 26 75min | Hot Hatha 75min | Hot 26 75min | Hot Hatha 75min | Hot 26 60min | ||
| 7:00- 8:30pm | Hot Hatha 75min | Hot 26 90min | Hot Flow 75min | Hot 26 90min | |||
| 8:00- 9:00pm | Hot 26 60min | Hot Flow 60min | Core Fusion 60min | Vinyasa Flow 60min |
Hot Classes
| Hot 26 | Traditional hot yoga, which incorporates 26 postures and two breathing exercises. Students will discover the ability to exercise each and every muscle, tendon, organ, bone and skin with the completion of each sequence, hence improving body flexibility, cleansing and release of toxins. *Ideal for beginners* |
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| Hot Hatha | A gentle class that emphasizes posture alignment to enhance muscle tone, flexibility, calm mind and relaxed body through the application of breath work and relaxation techniques. The practice of Hatha yoga aids in self-improvement and encourages emotional synchronization of yoga with daily life thereby achieving a perfect balance between mind and body. *Suitable for beginners* |
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| Hot Flow | Flow yoga integrates increased movement and breath correlation to the various postures. The heat will provide for a detoxifying sweat while you flow through a dynamic sequence of postures following your breath. Focus will be placed on alignment and techniques as well as connection to breathing, relaxation and meditation skills. *Recommended for advanced practitioners* |
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Non Hot Classes
| Yin Yang | This class provides the benefits of a balanced practice of Yin and Yang styles of yoga. The Yin style of long-held passive poses opens the body to more flexibility and chi flow through the subtle channels. A more active, dynamic, Yang style of vinyasa will follow, strengthening and invigorating the body and mind. Each class will conclude with meditation and relaxation. *All levels welcome* |
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| Prenatal | Prenatal Yoga involves breathing exercises, physical movements and postures with the goal of helping women to manage uncertainties with the body and mind. Benefits of prenatal yoga include: toning of muscles, building strength, maintaining flexibility, improving balance and blood circulation and reducing swelling, joint inflammation, back pain, prenatal blues and insomnia. It is an empowering way to help pregnant mothers stay positive and motivated during pregnancy, allowing them to bond with their inner instinct and experience pregnancy with greater ease. *24 hours advance booking is required* |
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| Hatha | Non-hot version of the Hot Hatha. *Suitable for beginners* |
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| Sun Salutation | This class is based on the Surya Namaskar, the Sun Salutation. It is a series postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. A great energetic way to start the day and you will feel less tired during the whole day. Come salute the sun with us! |
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| Core fusion | Cultivates ultimate core stability not to mention a rockin' 6 pack and toned shapely body. Core can be described as running through the legs, arms and torso even from the toes to fingertips to the top of your head!! This class begins with a great tai chi influenced movement to synchronize breath and warm the body and muscles. Through creative sequencing using various yoga postures, pilates influenced and tensegrity enhancing movements we will focus on proper spinal alignment and facets of spinal movement to build a strong centered foundation. Every class is a bit varied depending on what the focus might be, ex. twisting, balancing, legs (inner. outer thighs), butt, back and/or shoulders. Ultimately less is more when it comes to core - from there we can truly elevate our practice to strength, stability and have some fun! |
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| Vinyasa Flow | Flow classes at Updog Studio are lively, energetic, flowing classes synchronizing breath with movement. You will build strength, flexibility, and concentration while cleansing the body and calming the mind. Each class is unique and will vary from teacher to teacher. Expect a great cardiovascular and strength building workout combined with breath work (pranayama).These classes are appropriate for active beginners to advanced students. Each student is encouraged to work at their own level. Come play with us! |
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| Postnatal | Finding time to exercise will help you to recover from the birth and feel less overwhelmed by the changes and challengers your new baby has brought into your world. A well-exercised body has better circulation and this will increase your energy and lessen fatigue, irritability and depression. Specific yoga postures can help ease postnatal depression. Breathing exercises help keep you calm and composed and tap into your intrinsic inner wisdom. Emotionally you recover quicker because exercise can help stabilize hormones and as your body tones and slims, you feel better about yourself and much happier in general – AND – its nice to get out and meet other mothers who are going through the same or similar experiences as you. Pelvic Floor Health – pregnancy and difficult labours can damage the muscles of the pelvic floor, leading to incontinence or urine leakage. Specific exercises to help heal or control this problem are taught in our postnatal classes. The experienced and well sought after pre/postnatal yoga teacher, Colleen will be teaching it. *24 hours advance booking is required* |
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