The Benefits of Yoga Practice
Getting the Most from Your Classes

As you begin your yoga program, especially if you have not been regularly exercising, you may experience some mild aches or muscle soreness. As yoga returns your body to a healthier postural alignment, muscles are being stretched in unaccustomed ways. Most aches disappear in a few days. Be patient with your body and be persistent with your practice. It is essential to keep practicing and to regularly attend class. You will notice improvement in strength, endurance, muscle tone, and overall fitness level, and a reduction of stress and tension.

Take full advantage of your class membership and you will love the results!

Guidelines for Beginners to Yoga
  • Inform your teacher of any medical condition.
  • Listen carefully to the teacher’s instructions.
  • Pay attention to your body and never force or strain in a pose!
  • If you feel pain or discomfort in a pose, stop! Ask the teacher for help.
  • Never hold a pose for so long that you cannot come out safely.
  • In difficult poses, ask for the teacher’s assistance and go slowly.
  • Don’t do any balancing pose if you think you might fall. Use the wall if necessary.
  • Be responsible for your body and your practice.
  • If you have a lower back condition, bend your knees in forward bends to keep strain off your back. Don’t try to go deeply into forward bending poses.
  • Yoga is not competitive. Don’t compare yourself to others.
  • Be patient. Work slowly and carefully to obtain the best results.
  • Please be on time to class and tell the teacher if you need to leave early
The Eight Limbs of Yoga

First Limb, Yamas -The Five Restraints:

1. Ahimsa: Non-harming.
2. Satya: Truthfulness.
3. Asteya: Non-stealing
4. Aparigraha: Non-greediness
5. Brahmacharya: Conserving your energy. 

The Second Limb, Niyama - Five Observances:

1. Sauca: Purity of Mind.
2. Santosha: Contentment.
3. Tapah: Austerity
4. Svadhyaya: Self-Inquiry.
5. Isvara-pranidhana: Commitment to a higher power. 

The Third Limb, 
Asana - The Practice of Yoga Postures
Practice of yoga postures makes the body strong, light, and free from disease. Yoga increases bone density and muscles mass as you age. Keep your strength, flexibility and balance as you get older.


The Fourth Limb, Pranayama - Breathing Exercises
Breathing exercises help to calm and quiet the mind.


The Fifth Limb, Pratyahara - Withdrawal of the Senses
Yoga helps you to withdraw from outer distractions so that the mind stays clear and calm.


The Sixth Limb, Dharana - Concentration
Whether you want to learn to play tennis or play the piano, nothing can be accomplished without concentration. Yoga shows you how to focus your mind so that it remains stable and steady, even in difficult situations.


The Seventh Limb, Dhyana - Meditation
Meditation means being able to keep the mind steady for longer periods of time. Medical studies show many health benefits of meditation - including maintaining higher levels of brain grey matter as we age.


The Eighth Limb, Samadhi - Pure Contemplation
This is the goal of yoga. It has many names in many cultures: moksha, nirvana, bliss, Oneness, liberation. This state, which is natural, is within us. Yoga shows us how to live life with freedom, joy and enthusiasm.
2017 Workshops 
Patricia and InstrumentsAlchemical Sound Journey
Workshops & Private Sessions
with Patricia Everett
alchemical_sounds@yahoo.com

2017 Yoga Therapy 
with Doug Keller


Yoga Therapy Training
Friday August 11, 2017, 1:00-5:00 pm, $80.


Weekend Workshop
Friday evening practice 6:30-8:30 pm
Saturday August 12, 2017,
9:00-12:00 pm; 1:00-4:00 pm
Friday Therapy Training is not included in the workshop.
$150 - Registration Opens Jan 1 2017

Private Yoga Therapy Sessions

andrea_MG_03271-300x264

Yoga Therapy at the Studios with Andrea Rothgerber

Andrea is a licensed physical therapist who has been practicing in an outpatient orthopedic setting since 2009.  She has a Bachelor of Arts with majors in psychology and history from Bellarmine University, a Masters in Science in counseling psychology from the University of Kentucky, and a Doctorate in Physical Therapy from Bellarmine University. Andrea is a Yoga East RYT-500 graduate with experience in Ashtanga, Iyengar and Anusara Yoga. 

Yoga therapy heals the mind, body, spirit, and emotional self through the use of yogic postures, breathing, meditation, and deep relaxation. See Andrea's website and contact her for more information about whether yoga therapy is right for you.  www.yogatherapylouisville.com

Support for Your Yoga Practice

This page provides helpful information about ways to enhance and support your practice and your life.  Questions? Submit questions via our Contact page. 
Maintain a Regular Daily Schedule
The Yoga tradition recommends you cultivate a daily routine that enhances your life and supports a regular practice of yoga.
  • Every day, get adequate rest. Even if your day is very busy, take some time during the day to pause and rest. A few minutes of meditation or quiet reflection can help you feel refreshed and better able to resume your activities.
  • Arise before dawn. In the early morning hours, the air is still fresh. The early morning hours are quieter. 
  • Do your yoga practice early in the morning, even if you only have time to do a few sun salutations or yoga postures. Include a few rounds of pranayama and 5-15 minutes of meditation.  This sets the tone for the rest of your day.
  • Go to bed at the same hour each evening and get adequate sleep.
Recommendations for Asthma and Allergies
Do you know how to use a neti pot? Using a neti pot for nasal irrigation is an easy way to alleviate sinus conditions, recommended by many allergists and doctors. We sell clay neti pots hand-made here in the USA by the Red Hot Ceramic Company.  Each pot comes with instructions and a packet of salt.

Baraka makes a variety of products that are recommended for chronic sinus conditions. Just because you live in the Ohio Valley doesn't mean you are doomed to sinus problems! Use a neti pot with the right kind of salt. Yoga East sells Baraka Company Celtic sea salt which is pure and contains natural minerals which are nose-friendly. This salt is also excellent for culinary uses.

Baraka Infused Salt contained essential oils that are soothing and healing for your sinus passages. Baraka Dry Nose Oil and Sinus Rejuvenation Oil are also great for your nose and recommended by students who use them and swear by them. Dry Nose Oil keeps your nasal passages moist. Sinus Rejuvenation Oil contains essential oils that help to heal chronic sinus conditions, even if you have had the condition for many years. 

We only sell items that we believe will be of benefit to our students, and Laura Spaulding personally tries out each item we sell.  If you have questions or want to be shown how to use a neti pot, contact Laura for a consultation. Yoga East members can freely consult with Laura about any matters relating to your yoga practice. Phone Perrie at the East End/Holiday Manor studio to schedule a consultation with Laura. 
Yoga Dietary Recommendations
  • Eat foods that are fresh, local and in season. 
  • Eat foods that have been minimally processed and refined.
  • If possible, eat food that you have prepared yourself, or cooked for you by someone who knows and loves you.
  • The yoga tradition prefers vegetarian foods, which do not involve killing or harming other beings.
  • Eat a varied diet that includes fruits, vegetables, legumes, whole grains and nuts.
  • Eat without distractions. Do not eat in front of the TV or computer.
  • Warm, cooked food is considered most nourishing for yoga.
  • Don't eat too much or too little.  Eat only when hungry.  Avoid snacking.
  • Try to eat the largest meal in the middle of the day rather than at night.
Types of Yoga Classes at Yoga East
 New to Yoga? Quick Glance at Types of Classes
  • Gentle Yoga: classes are relaxing and less physically demanding than other classes, easy on the wrists, knees, back and hips. Teachiner instruct in how to use props and give adaptations for students with *limitations.
  • Hatha Yoga: teaches yoga postures with correct alignment, form and breathing. Recommended for students in good general health even if you have never done yoga.
  • Yoga Flow: is for athletic students in good condition who enjoy moving from one posture to another incorporating the breath and movement, sometimes with music. 
  • Ashtanga Yoga: is a challenging class with sun salutations and 48 postures thatinclude arm balances, backbends, shoulder-stand and headstand. If you have *limitations, attend Hatha classes or call Laura Spaulding about Mysore-Style Ashtanga classes.
  • Ashtanga Slow Flow: teaches the first 24 postures of the Ashtanga sequence with props and adaptations.
  • Mysore-Style Ashtanga is adapted for the needs of each student whether you are extremely limited in your practice or advanced. All levels practice in the same room with individual attention and instruction. You must have a Mysore membership to attend. No drop-ins are allowed.
  • Regular attendance is more important than any level of ability.

Triphala Organic Triphala
Triphala is made of three dried Indian fruits and it maintains regularity of the lower digestive tract. It is not a laxative.  It helps your system regulate itself.
Sold at the Highlands studio.
$16.95 for a bottle of 90 tablets.

dailyswish_new Daily Swish
for Oil Pulling

This is a mixture of sesame and coconut oils and herbs for dental health. You can read more about oil pulling (swishing oil in your mouth) at websites like Ask the Dentist. Oil pulling can have antibacterial effects without harming your mouth microbiome or irritating a sensitive mouth. Sold at the Highlands studio.
$14.95 for an 8 oz bottle.

Organic Turmeric
Turmeric is the dried, ground root of Curcumu longa, a member of the ginger family. It is used both dried and fresh in Indian cooking. Studies have shown it has anti-oxident and anti-inflammatory properties.
$6.95 for a 3.4 oz jar. Sold at the Highlands studio.