breathe. stretch. relax. repeat.

Winter 2009

Worry can be a precarious thing. I remember my grandfather telling me as a child that of all the things he everworried about, only about one tenth of one percent ever came true. Even Mark Twain has noted, “I am an oldman and have known a great many troubles, but most of them never happened.” Very often, people worryabout the future, particularly now with the current economic crisis. The future is certainly not carved in stone,but we do waste a lot of energy worrying about it. The only thing guaranteed about the future is it will beuncertain, and yoga teaches us to embrace those uncertainties as part of the ever-changing presentmoment.

Consider the following:

• Worry is not a natural state of mind. Animals do not worry. Babies do not worry. Worry creeps in as a learnedbehavior that detracts from our enjoyment of life.

• Things rarely unfold the way that we fear. Worry predicts a future that turns out badly, but, in reality, nobodyreally knows how things will turn out. So why bother with worry?

• Worry accomplishes nothing. For example, you can worry all day about money, but it won’t pay the bills.

• Worry adversely affects mental and physical health by increasing stress, which can lead to (among otherthings) higher blood pressure, digestive problems, muscle tension, headaches, a compromised immune sys-tem, reproductive challenges, and depression.

Worry is a habit, and, like all habits, there is a momentum to worrying that is difficultto break away from. The more we worry, the more we worry. As I discussed in a

previous article, yoga can help us shift our habits. Changing the worry habit maynot be easy, but here are some effective steps to eliminate worry:

• Remember that worry is a choice. We are free to choose how we reactto any circumstance that comes our way, to the extent that we have

influence over the thoughts we entertain in our mind.

• Keep things in perspective. See if you can even remember what youwere worrying about this time last year. Does it still matter?

• Let go of attempts to control events (and, perhaps, people’sactions) that are uncontrollable. Consider one of the principles ofasana practice: we can’t control how deeply our bodies bend or howstrong our muscles are, but we can accept the poses as they are bychoosing the way we experience them.

This is how yoga practice helps us with worry. If worry is an apprehen-sion about things to come, yoga reminds us that we have no ideawhat’s ahead. All we have to work with is what is right here, right now— the present moment. When we worry, we are no longer living in thepresent moment. This can be a challenging thing to connect to, but ifwe set time aside each day to practice being in the present moment,we can gain back some of the perspective we lose when we worry.And if my grandfather and Mark Twain were right, and most of thatbad stuff never happens, we won’t have wasted our energy on it.

2

Don't Worry About Worryby Amir

3

What They Didn’t Tell You in High Schoolby Alex Levin

At first, it’s not much different. At the gross physicallevel, stretching our shortened, sometimes achy,muscles gives way to a hurt-so-good release. Inyour high school PE class, this is how you felt yourmuscles stretching, working. It’s beneficial. Done.On to choosing soccer teams.

But yogic intention broadens and deepens therange of your physical experience. In yoga, youlearn to stay with the stretch, relax into it, notice if it’s too deep (and if so, perhaps back off).Something more happens. You become more conscious, for example, of where your kidneys are,or the degree that your lower back is tilted; of howoften you clench your jaw. You feel new texturesand more space. It’s as if you said the magic word,gates opened, and you were ushered into adetailed inner exhibit of your skin, muscles, bones,joints, blood, lymph, arteries... even cells. By landingyour curiosity on all you feel, you become asfocused as you would be jumping out of an air-plane. With this kind of attention, as you compas-sionately play the edge of intensity, you’ll be bliss-fully absorbed.

When you lock your mind onto your experiencewith this eagle-like steadiness, you begin to work atmore subtle levels. In your yoga practice, intenseattention coupled with action stretches yourawareness to sensations you didn’t notice before.

You feel tissues and spaces of your body hum, if you will. What begins as “just stretching” starts to garner therapeutic benefits similar to those weget from acupuncture, massage, therapy andother kinds of energy work. You might describethese more subtle forms as waves, twitches, ripples, tingling, temperature variations, visions of color, or other images. Stretch at this level can be trans-forming and transporting; sometimes as rejuvenatingas your ideal spa day.

As powerful as all these sensory delights are, perhaps the most powerful aspect of the yogicapproach is something that cannot be conveyedin words. You have to experience it; and you mayalready have. You have stretched your body, yourbreath, your focus. You have felt your mind get quieter. Now, stay longer, more frequently, with thevast quiet of your practice. Let it expand. Begin tonotice that you are more space and stillness thanany solid matter at all. Play with this shift into thedimension where you feel what is described as“oneness.” It’s fun. Do this on and off the mat, withanyone, in any situation, at any time. The Sanskritword “namaste” in essence means “I honor you; intruth we are one.” Open to this maximum stretch.Feel how it is possible that we could be “one.” Seewhat emerges when you “just stretch.”

Class dismissed. Namaste.

A common misperception of yoga is that it’s “just stretching.” As you know, practicingyoga results in many benefits. It creates strength, agility, balance and even stamina, if practiced certain ways. But let’s talk about “just stretching,” as it is indeed a big partof yoga. So how is this stretching different from the stretching we did in phys ed classesin high school?

4

A Disciplined Bridgeby Allegra Gulino

However, complacency or a false sense of masteryis mentioned as one of the obstacles to growth inthe yogic scriptures. The most frequent mistake foryoga students, or indeed anyone, is to assumeonce they have a little knowledge, they have“been there, done that.” This attitude is a mixtureof hubris, impatience and ultimately a lack of self-awareness. Can you see the mischief this can leadto? (In bridge, this translates often into sloppy legsand arms thrust mindlessly under the back, poten-tially straining the low back or placing too muchweight on the neck.) Instead, let’s not assumeanything and explore bridge with discipline.

Take a yoga block or phone book and lie downon your back with bent knees, feet on the floor,and arms by your sides. Place the block betweenyour thighs. Check that its width makes your kneeship-width apart. Your feet are parallel, hip-widthapart and the heels are one foot from your sitbones. Your pelvis is in a neutral position: the pubicbone is the same height as the abdominal musclesand there is a small arch in your lower back.

Inhale and flex your feet — pull your toes up andpress your heels down. Exhale and keep thetoes spread while pressing them and theballs and heels of your feet down. Nextinhale, squeeze the block between yourthighs. Feel the strong sensations—this is yourbase for the bridge. Exhale and release theeffort without splaying out of the position.Doing this stage alone strengthens the lowerbody and keeps you grounded. When youare ready to lift the bridge, establish yourbase, inhale and fill your belly, and exhaleand draw your belly inwards; keep the bellyin, and as you continue to breathe, beginlifting your pelvis by pressing into the ground.

As the pelvis gets higher, you may feel a littleweight on the bony knob at the base of your neck— this is when to engage the upper body. Withoutlosing the lower body base, rock the upper bodyto the left and slide the right shoulder blade andstraightened arm towards the center line of yourbody, underneath it and down from your ears,then rock to the other side and repeat. Your palms face the ground and fingers are spread.Depending on your flexibility, your arms are eitherslightly under your body or closer together — somepeople are able to clasp their hands, which is fine.With a strong breath, press hands, forearms, upperarms and shoulder blades down into the ground.This causes your chest to expand and lift slightly upto complete the flow of strength from your feet,legs, pelvis and low belly. The weight at the baseof your neck has been safely passed to your upperback and arms. Breathe and relax your face. Tocome down, slide your arms out first and thenlower the pelvis.

Mindfully build your bridge to somewhere!

If we look at a photograph of bridge pose and try to imitate it with our bodies, wemay be surprised at how “easy” it is. Similarly, when it is announced during class thatbridge is next, there seems to be a feeling of relief that bridge is something most ofus know and can “do.”

5

Teacher Feature Meet Carol Confino

What brought you to yoga?My first introduction to yoga was from my mother.She used to watch Richard Hittleman and LiliasFolan back when they were first on TV. She neverpursued it much but it must have stuck with mebecause I was always interested in yoga, and Iremember doing sun salutations in high school.However, it was only after my second child wasborn in 1997 that I started to take yoga classes,including one taught by Pauline Tait at the elemen-tary school close to my home. I continued to takeclasses through the county and then started goingto Sun&Moon when Pauline started teaching at thestudio.

Why did you want to become a teacher?I had been taking yoga classes for about sevenyears or so when I first contemplated learning moreabout other aspects of yoga. I had taken classesall along and was getting exposed to more of thedifferent styles and the philosophy. I started to takesome of the teacher training classes for my ownbenefit and finally decided to start in the teacher-training program with JJ in 2003, and began teach-ing in 2005. I am not usually comfortable talking infront of groups, but I developed more confidenceduring the program and became more comfort-able in a group setting. I surprised myself, learningnew things all the time.

How would you describe your style of teaching?My style is a combination of all that I have learnedover the years. I really believe in good alignmentbut I also believe the pose should feel good in yourbody. To me, yoga is not about achieving a perfectpose that looks just like the book, it is about feelinggood in that pose. The more you pay attention toyour body and what is going on the more you canmake subtle adjustments that help alleviate discom-forts or prevent them from occurring at all.

Any books you can recommend?Erich Schiffmann’s book Moving into Stillness is agreat basic book on yoga that doesn’t just focuson the physical aspects but touches on how thebody feels in a pose. This influenced my ideas onyoga and how I wanted to experience asana. I really enjoyed and learned a lot from How YogaWorks by Michael Roach and Christie McNally. It iswritten as the story of a woman taking the YogaSutras from India to Tibet, and it shows what shelearns by putting the teachings into a practical,day-to-day frame of reference.

How has practicing yoga helped you with challenges in your life?Yoga keeps me grounded and has helped me to accept changes and to know when I need to stand my ground — meaning staying focused,keeping my priorities straight, and knowing what is really important to me. Sometimes I can get socaught up in just getting things done that the rea-son I was doing them gets lost. Yoga helps give methat focus. It has also made me more open to newthings and possibilities. I have always enjoyed thesense of satisfaction of getting into a pose I neverthought I could. It has reinforced the need toalways stay open, even if there are doubts. You never know what you can do until you try.

Do you have a favorite asana?I think my favorite pose is either pigeon pose or triangle. I like pigeon because it really gives myhips a good stretch and I can totally surrender into the pose. Triangle is so simple and yet can beendless. In holding triangle I feel a great releaseand opening of the body.

6

Special Events and Workshops

Day Date Time Loc Workshop Teacher

JANUARY

Thu 1/1 1:30-3:30pm Arl Wring Out the Old, Breathe in the New Amir

Fri-Sun 1/9-1/11 Variable Arl Teacher Training Weekend TBD

Sat 1/10 2:00-4:00pm Arl Yoga for Winter Blues Annie Moyer

Sat 1/10 2:30-4:00pm Ffx Free Class Teacher in Training

Sat 1/17 1:30-4:30pm Arl Restore with Amir Amir

Sun 1/18 2:00-4:00pm Ffx Yoga Nidra Rixie Dennison

Sat 1/24 1:30-4:00pm Arl Energy Alex/Jackie

Sat 1/24 2:30-4:00pm Ffx Free Class Teacher in Training

Sat 1/31 1:00-3:00pm Ffx Yoga for Athletes Annette Hyde

Sat 1/31 1:30-3:30pm Arl Partner Yoga Amir/Suzanne Morgan

FEBRUARY

Sun 2/1 1:00-2:00pm Arl Family Yoga Beth Fedman

Sat 2/7 1:30-3:30pm Arl Healing Lower Back Pain with Amir Amir

Sat 2/14 2:30-4:00pm Arl Free Class Teacher in Training

Sun 2/15 1:30-3:30pm Arl Raja Yoga: Non-Attchment Beth Fedman

Sun 2/15 12:30-2:30pm Ffx Yoga for Stressful Times Carol Confino

Sat 2/21 1:30-4:30pm Ffx Guest Teacher Pierre Couvillion

Sun 2/22 1:00-3:00pm Ffx Teaching Prenatal Yoga Allegra Gulino

Sat 2/28 1:00-4:00pm Arl Better Balance, Better Bones Beth Ebner

MARCH

Fri-Sun 3/6-3/8 Variable Ffx Hosting Baxter Bell Baxter Bell

Sun 3/8 1:30-3:30pm Arl Color, and Healing:Finding Yoga Through Art Jackie Shaffer

Sat 3/14 1:30-3:30pm Arl Hamstrings with Amir Amir

Sat 3/14 2:30-4:00pm Ffx Free Class Teacher in Training

Fri-Sun 3/20-3/22 Variable Arl Teacher Training JJ Gormley-Etchells

Fri-Sun 3/27-3/29 Variable Ffx Sanskrit Intensive Cynthia Snodgrass

Sat 3/28 1:00-3:00pm Arl Yoga for Insomnia Maureen Vasquez

APRIL

Sat 4/4 1:00-3:00pm Ffx Yoga for the Joints Carol Confino

Fri-Sat 4/10-4/11 Variable Arl Journey Through the Chakras Patricia Williams

Sat 4/11 2:30-4:00pm Arl Free Class Teacher in Training

Thu-Sun 4/16-4/19 Variable Arl Teacher Training JJ Gormley-Etchells

Thu-Sun 4/30-5/3 Variable Arl Teacher Training JJ Gormley-Etchells

7

Class Descriptions

Level 1: A basic introduction to yogabreathing, postures, and relaxation.Intended for beginners with no previousexperience, or those looking for a gentleand basic ongoing practice.

Level 2: Refines the basics and providesmore detailed alignment instructions andbreath work.

*Level 3: Teaches more advanced stand-ing and seated poses, pranayama, andbegins integrating inversions, deeperbackbends, and meditation techniques.

*Level 4: Intensifies an already-strongasana practice by developing a deeperinternal and energetic understanding ofyoga. Inversions, arm balances, wheeland lotus poses are included, as well asadvanced pranayama and meditation.Students are expected to have a homepractice.

All Levels: Includes the basics as well asoptions for deeper practice. Appropriate for all students.

Level 5: Focuses on meditation and phi-losophy. Intended for advanced practi-tioners, teachers and teacher trainees.

Combination Classes: (i.e. Level 1/2) For the student who is comfortable in thelower level, but interested in exploring the next.

Gentle: Basic poses at a slow pace. Ideal for beginners and/or students with healthconcerns.

Integral Yoga: A holistic approach toyoga that incorporates a complete hatharoutine, deep relaxation, pranayama,chanting and a short meditation.Appropriate for all levels.

Family Yoga: A light-hearted and playfulclass for kids and adults together. Helps to build motor coordination, balance andstrength; and reduce childhood stress.

Kids: Play and work with poses toincrease flexibility and strength, developcoordination and posture, and explorerelaxation and stress reduction tools.Yoga stories and/or visualizations will bepresented in each class.

Meditation: A general survey and of vari-ous meditation philosophies and prac-tices. Open to beginners and advancedstudents alike. No registration necessary.

Middle and High Schoolers: A playful yet disciplined practice of asana, pranaya-ma and relaxation, intended to helpreduce stress and promote strength, self-esteem, focus, balance, and positivebody images.

Qi Gong: Meditation in motion

Philosophy/Meditation: A group gatheringfor meditation practice and reading anddiscussion of yogic texts, both contempo-rary and traditional.

Pilates/Yoga: This class combines Yogaposes with Pilates.

Pilates 1: This exercise system focuses oncorrect breathing, posture and corestrengthening. No admittance after thirdweek without permission of the instructor.

Pilates 2: The progression in this class isfaster than in Pilates 1 and provides anenergetic, full body workout. Prior Pilatesexperience necessary.

Pre-Natal Yoga: An all-levels coursewhich supports and empowers expectantmothers. Teaches ways to ease achesand pains, make the body comfortableduring pregnancy, and use the breath tocalm and steady the mind.

Post-Natal: A “Mommy and Me” classwith infants welcome until they are crawl-ing. Focus on toning, stretching andstrengthening the post natal body andwork with poses that include the baby.Relaxation and breath work will help re-energize and rejuvenate the new mom.

Restorative Yoga: Completely relax,relieve tension and revive the mind andbody through breath work and passiveyoga poses. Restorative yoga provides anideal way to end the work week, recoverfrom stress, and renew the nervous sys-tem.

Simply Seniors: Improve flexibility, bal-ance, posture, stamina and circulationthrough breathing exercises, gentle modi-fied movements, and complete relax-ation.

*Vinyasa 1: A fast-paced, challenging practice that builds stamina and strengththrough a series of flowing poses.Students should be comfortable comingquickly into standing poses with goodalignment and should be practicing atLevel 2 or above. Appropriate for begin-ning Ashtanga-style and power yogapractitioners.

*Vinyasa 2: Adds more advanced posesand challenging transitions to the fast,flowing pace of Vinyasa 1. Open to Level3+ students or students comfortable with a Vinyasa 1 practice who are ready toexpand their focus and core strength.Appropriate for experienced Ashtanga-style and power yoga practitioners.

Yoga for Recovery: A slow paced classwhich combines yogic breathing, deeprelaxation, and gentle movement torestore strength, range of motion andvitality. Modified for individual needs.

Yoga of Parenting: The class time will be divided into discussion and asana.Participants will help determine the direction of the class. A broad topic willbe chosen each week and a discussionwill center around “living your yoga”. Theasana portion of class will use the pos-tures themselves to gain meaning andunderstanding from the deeper issuesthat challenge us.

*These classes require completion of at least two sessions of the previous leveland permission of the teacher beforeregistering.

TEACHER BIOSFor a listing of Sun&Moon teachers, please go to our website at www.sunandmoonstudio.com and click on “about sun&moon” and then “our teachers”.

8

Class Schedule

Sun&Moon Yoga Studio is

a place for people to experi-

ence and study yoga. We

believe in a holistic approach

to the study of yoga, giving

our students a well-rounded

yoga education, bringing in

teachers with an eclectic

background of yoga.

We believe in combining

alignment techniques of the

body with breath techniques

for calming and balancing

the mind and the belief and

faith that our work feeds us

and is fed by the (spirit) Divine

Universal Energy present in us

all and in all things.

First ClassFree!

If you have never taken aclass at our studio, we

would like you to try a classon us. We hope that if

Sun&Moon is the right studiofor you that you'll sign up forone of our many offerings.You may want to give this

coupon to a friend.

Bring this coupon to thestudio for your first class free!

(This offer is valid one time to local residents who have never attended

a class at Sun&Moon studios.)

Arlington • Fairfax City703.525.YOGA (9642)

www.sunandmoonstudio.com

breathe. stretch. relax. repeat.

ARLINGTON STUDIO -Winter January 3-April 7 (13/14 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:00am-10:30am All Levels Enid Kassner 4-Jan $210.00 A9:00am-10:30am Level 3 Alex/Jackie 4-Jan $210.00 B10:45am-12:00pm Level 1 Enid Kassner 4-Jan $196.00 A10:45am-12:15pm Level 2 Deborah McKay 4-Jan $210.00 B4:45pm-6:15pm Vinyasa Alfia Khaibullina 4-Jan $210.00 B5:00pm-6:30pm Level 2/3 Deborah McKay 4-Jan $210.00 A6:30pm-7:30pm Meditation Various teachers 4-Jan Donation B

MONDAY6:45am-7:45am All Levels Pauline Howard 5-Jan $182.00 A10:00am-11:15am Level 1 Judith Lyon 5-Jan $196.00 A10:15am-11:45am Level 2 Asya Haikin 5-Jan $210.00 B12:00pm-1:15pm Gentle Asya Haikin 5-Jan $196.00 A4:00pm-4:45pm Middle Schoolers Annie Moyer 5-Jan $140.00 C4:30pm-5:45pm Level 1 Karin Caffi 5-Jan $196.00 B4:30pm-6:00pm Level 2/3 Jackie Shaffer 5-Jan $210.00 A5:00pm-6:00pm High Schoolers Annie Moyer 5-Jan $182.00 C6:15pm-7:45pm Level 3/4 Alex Levin 5-Jan $210.00 B6:15pm-7:45pm Level 2 Amir 5-Jan $210.00 A6:15pm-7:15pm Pilates 1 Danielle Ring 5-Jan $182.00 C7:30pm-8:30pm Pilates 2 Danielle Ring 5-Jan $182.00 C8:00pm-9:30pm Vinyasa All Levels Carol Stehl 5-Jan $210.00 B8:00pm-9:15pm Level 1 Amir 5-Jan $196.00 A

TUESDAY10:15am-11:45am Level 2 Annie Moyer 6-Jan $210.00 A10:15am-11:30am Level 1 Judith Lyon 6-Jan $196.00 B12:00pm-1:30pm Level 3 Annie Moyer 6-Jan $210.00 A12:00pm-1:15pm Pilates All Levels Frankie Park-Stryke 6-Jan $196.00 B3:00pm-4:30pm Postnatal Beth F./Faith 6-Jan $210.00 B4:30pm-6:00pm Level 2/3 Jackie Shaffer 6-Jan $210.00 A4:45pm-6:00pm Level 1 Megan Sullivan 6-Jan $196.00 B6:15pm-7:45pm Level 2 Jackie Shaffer 6-Jan $210.00 B6:15pm-7:30pm Level 1 Laura Dillon 6-Jan $196.00 A7:30pm-8:45pm Gentle Asya Haikin 6-Jan $196.00 C8:00pm-9:15pm Level 1 Alex Levin 6-Jan $196.00 B8:00pm-9:30pm Level 2/3 Laura Dillon 6-Jan $210.00 A

WEDNESDAY (13 weeks)6:30am-7:30am All Levels Pauline Howard 7-Jan $169.00 A9:30am-11:00am Level 2 Jackie Shaffer 7-Jan $195.00 A9:30am-10:45am Level 1 Diana Erkiletian 7-Jan $182.00 B11:30am-12:45pm Philosophy & Meditation Jackie Shaffer 7-Jan $182.00 A12:00pm-1:30pm All Levels Maureen Vasquez 7-Jan $195.00 B3:15pm-4:00pm Kids Yoga 3-6 yrs Beth Fedman 7-Jan $130.00 B4:15pm-5:00pm Kids Yoga 7-12 yrs Beth Fedman 7-Jan $130.00 C4:30pm-6:00pm Level 2/3 Annie Moyer 7-Jan $195.00 A4:30pm-5:45pm Level 1 Suzanne/Faith 7-Jan $182.00 B6:15pm-7:30pm Level 1 Jackie Shaffer 7-Jan $182.00 B6:15pm-7:45pm Level 2 Annie Moyer 7-Jan $195.00 A8:00pm-9:30pm Level 1/2 Nikki Sutton 7-Jan $195.00 A8:00pm-9:30pm Level 3 Amir 7-Jan $195.00 B

THURSDAY (13 weeks)10:30am-12:00pm Level 2 Alex Levin 8-Jan $195.00 B10:30am-11:45am Level 1 Annie Moyer 8-Jan $182.00 A12:30pm-2:00pm Level 2/3 Judith Lyon 8-Jan $195.00 A3:00pm-4:00pm Gentle Pauline Howard 8-Jan $169.00 A4:30pm-6:00pm All Levels Alex Levin 8-Jan $195.00 A6:15pm-7:45pm Level 2/4 Suzanne/Faith 8-Jan $195.00 A6:15pm-7:30pm Level 1 Anne Jablonski 8-Jan $182.00 B6:15pm-7:45pm Yoga of Parenting Maureen Vasquez 8-Jan $195.00 C7:45pm-9:15pm Integral Yoga Beth Fedman 8-Jan $195.00 B8:00pm-9:30pm Vinyasa 2 Mike/Gopi 8-Jan $195.00 A

FRIDAY8:30am-10:00am Qi Gong Linda Ugis 9-Jan $210.00 A9:30am-10:45am Level 1 Charlotte Raich 9-Jan $196.00 B10:15am-11:45am Level 2/3 Jackie Shaffer 9-Jan $210.00 A11:00am-12:30pm Level 2 Charlotte Raich 9-Jan $210.00 B4:30pm-5:45pm Gentle Pauline Howard 9-Jan $196.00 B6:30pm-8:00pm Prenatal Maureen/Beth E. 9-Jan $210.00 A6:30pm-7:45pm All Levels Alfia Khaibullina 9-Jan $196.00 B

SATURDAY8:00am-9:00am Pilates Level 1/2 Nirinjan Devi 3-Jan $182.00 A9:15am-10:15am Pilates Level 1 Nirinjan Devi 3-Jan $182.00 B9:15am-10:30am Level 1 Amir 3-Jan $196.00 A10:45am-12:15pm Level 2 Amir 3-Jan $210.00 A10:45am-12:15pm Vinyasa Allegra Gulino 3-Jan $210.00 B12:30pm-2:00pm Prenatal Allegra/Beth F. 3-Jan $210.00 B

9

FAIRFAX STUDIO • Winter January 3-April 7 (13/14 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:15am-10:30am Vinyasa Carolyn Amundson 4-Jan $196.00 A9:15am-10:30am Level 1 Tanya Roland 4-Jan $196.00 B10:45am-12:15pm All Levels Tanya Roland 4-Jan $210.00 B3:00pm-4:15pm Level 1 Carol Confino 4-Jan $196.00 A5:00pm-6:15pm Prenatal Vicki Christian 4-Jan $196.00 B5:45pm-6:45pm High Schoolers

(Parents optional) Cynthia Maltenfort 4-Jan $182.00 A7:00pm-8:00pm Meditation Jon Waterman 4-Jan Donation B

MONDAY9:00am-10:30am Level 2 Kelly Johnson 5-Jan $210.00 A10:15am-11:45am All Levels Carol Confino 5-Jan $210.00 B12:00pm-1:00pm Gentle Carol Confino 5-Jan $182.00 B1:30pm-2:00pm Kids 4-9 Cynthia Maltenfort 5-Jan $140.00 B4:30pm-6:00pm All Levels Rixie Dennison 5-Jan $210.00 B6:00pm-7:30pm Level 3 Vicki Christian 5-Jan $210.00 A6:15pm-7:30pm Level 1 Rixie Dennison 5-Jan $196.00 B7:45pm-9:15pm Level 2 Frank Wooldridge 5-Jan $210.00 A7:45pm-9:00pm Level 1/2 Vicki Christian 5-Jan $196.00 B

TUESDAY7:00am-8:00am All Levels Cynthia Lim 6-Jan $182.00 B9:00am-10:15am Level 1 Kelly Johnson 6-Jan $196.00 B10:15am-11:30am Pilates/Yoga Suze Auda 6-Jan $196.00 A10:30am-12:00pm All Levels Kelly Johnson 6-Jan $210.00 B11:30am-12:45pm Level 1/2 Anna Mikheeva 6-Jan $196.00 A4:30pm-6:00pm Level 2 Rixie Dennison 6-Jan $210.00 B6:15pm-7:45pm All Levels Rixie Dennison 6-Jan $210.00 B6:15pm-7:45pm Vinyasa 2 Tanya Zimmerli 6-Jan $210.00 A8:00pm-9:30pm Level 2/3 Suze Auda 6-Jan $210.00 A8:00pm-9:15pm Level 1 Anand Bhatt 6-Jan $196.00 B

WEDNESDAY (13 weeks)9:00am-10:15am Level 1 Cynthia Maltenfort 7-Jan $182.00 A10:00am-11:30am All Levels Pauline Tait 7-Jan $195.00 B10:30am-12:00pm Postnatal Allegra Gulino 7-Jan $195.00 A12:00pm-1:00pm Level 1/2 Carol Confino 7-Jan $169.00 A1:30pm-2:30pm Simply Seniors Carole Rodero 7-Jan $169.00 B4:30pm-6:00pm Gentle/Level 1 Anna Mikheeva 7-Jan $195.00 A6:00pm-7:45pm Level 3 and up Pat Pao 7-Jan $208.00 B6:15pm-7:30pm Level 2 Carol Confino 7-Jan $195.00 A8:00pm-9:30pm Level 1 Carol Confino 7-Jan $182.00 B

THURSDAY (13 weeks)7:00am-8:00am All Levels Cynthia Lim 8-Jan $169.00 B10:00am-11:30am Level 2/3 Judith Lyon 8-Jan $195.00 B10:00am-11:30pm Level 1/2 Carol Confino 8-Jan $195.00 A6:00pm-7:15pm Vinyasa 1/2 Tanya Roland 8-Jan $182.00 B6:15pm-7:30pm Level 1 Anand Bhatt 8-Jan $182.00 A7:30pm-9:00pm All Levels Tanya Roland 8-Jan $195.00 B7:45pm-9:15pm Prenatal Allegra Gulino 8-Jan $195.00 A

FRIDAY10:00am-11:30am All Levels Noralea Dalkin 9-Jan $210.00 B10:15am-11:30am Vinyasa Audra Monk 9-Jan $196.00 A11:45am-1:15pm Level 1/2 Audra Monk 9-Jan $210.00 A11:45am-1:15pm Yoga for Recovery Noralea/Cynthia 9-Jan $210.00 B6:00pm-7:00pm Restorative Yoga Carole Rodero 9-Jan $182.00 B

SATURDAY9:00am-10:45am Level 3 Kelly Johnson 3-Jan $224.00 B9:15am-10:45am Level 2 Annette Hyde 3-Jan $210.00 A11:00am-12:00pm Pilates Carolyn Amundson 3-Jan $182.00 A11:00am-12:15pm Level 1 Annette Hyde 3-Jan $196.00 B

DIRECTIONS TO STUDIOS

ARLINGTON STUDIO3811 Lee HighwayArlington, VA 22207

From Rt. 66 heading East: Take Exit72 (Spout Run/Lee Hwy). Turn leftonto Lee Hwy. Continue on LeeHwy. until you reach your 3rd light.Turn right onto N. Pollard. The studiois on Lee Hwy. on the right in a smallstrip of stores.

From GW Parkway/Alexandria:Take the Spout Run Exit (left exit) off GW Parkway. Turn right onto Lee Hwy. Continue on Lee Hwy. and at the fourth light turn right ontoN. Pollard. Park in lot on your right.The studio will be on Lee Hwy. in asmall strip of stores.

FAIRFAX CITY STUDIO9998 Main StreetFairfax, VA 22031

From Rt. 29/211: Take 236 East (Main Street). Pass downtown Fairfax City. We’re located on the left in Main Street Plaza.

From I495: Take Rt. 236 West (LittleRiver Turnpike). Little River Turnpiketurns into Main Street. We’re locatedon the right in Main Street Plaza.

From Rt. 123: Take Rt. 236 East (Main Street). We’re located on the left in Main Street Plaza.

While this schedule is current as of the printing, there may be

changes prior to and after the start of the session.

Please check our website atwww.sundandmoonstudio.com

for the most up to dateinformation.

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General Information and Fees

REGISTRATION INFORMATION To register, please read all of our policy information before fillingout the registration form on the following page. If you have anyquestions, please call the studio at (703) 525-YOGA (9642). Weaccept beginners or new students at any time throughout thesession as long as space is available in your class choice. If youare joining the session late, partial session registration is avail-able. Drop-in and single class registration is available at our normal single class rate. Local students who are consideringregistering for classes may take a trial class without charge todetermine if Sun&Moon is the right studio for them (ask our stafffor terms and information).

We accept Visa, Mastercard, Discover, checks or cash.

A $20 fee will be charged for checks returned to Sun&Moon. If you fax in a credit card registration, please do not mail acopy — you may be charged twice.

Sorry, we do not call to confirm registrations. However, we willcall if the class you requested is full.

FEES Full Session Registration Sun&Moon classes are offered weekly on a seasonal sessionbasis (four sessions per year). We are a school of yoga with ourclasses structured to provide a well-rounded curriculum over anentire session. Prices for a full session registration represent a dis-count off our regular single class rate and are listed on our classschedule.

Single Class/Drop-insSun&Moon allows students who are not registered for a full session to attend classes on a single class/drop-in basis. The following are our single class rates:

• Classes 1 hour or less: $15 • Classes 1-1 1/2 hours: $18• Classes 2 hours: $21

Drop-insA drop-in is a student not currently registered, wishing to take asingle class, or a current student wishing to take an additionalclass. Drop-ins are permitted only if space is available, soplease call first. You may come to a class that is full, but you willneed to wait until class begins to see if you can take the placeof a “no show” that day. Drop-in fees are under Fees on thispage. Please inform the teacher that you are taking the classas a drop-in.

REGISTER EARLYRegistrations are taken on a first-come, first-served basis. Please register early to avoid disappointment.

MAKE-UPSIf you miss a class, you may make it up in any other yoga classwithin the current session. Classes cancelled due to inclementweather may be made up during the session. Call the studio or visit our website to find out if your class has been cancelled.(For your safety, when making up classes we ask that you stayat the same or lower level yoga class.) You do not need to callahead to do a make-up; however, you should tell teachers thatyou are taking their class as a make-up for your regular class.Make-ups may also be done at the Health Advantage YogaCenter or Boundless Yoga Studio under our reciprocity agree-ment and at any of the two Sun&Moon Studios.

REFUND POLICYYou must fill out a Refund Request form. The forms are available at the front desk. The date the written request isreceived rather than the last class attended is the criterion fordetermining refunds. • A $30 non-refundable administration fee is deducted

from all tuitions.• After week one, all tuition less the $30 registration fee

is refunded.• After week two, 75% of tuition less the $30 registration fee

is refunded.• After week three, 50% of tuition less the $30 registration fee

is refunded.• After week four, 25% of tuition less the $30 registration fee

is refunded.

No refunds are given after the fifth class. Refunds are made bycheck and may take up to six weeks.

WHAT TO WEARComfortable clothes such as shorts, footless tights or leggingswith a T-shirt or leotard. Please do not wear baggy sweats orpants (this inhibits the teacher’s ability to spot misalignments).Please remove shoes before entering the yoga rooms. We havemen and women’s changing areas. No heavy perfume/cologneor noisy jewelry please. Please leave cell phone and valuableslocked in your car. Sun&Moon Yoga Studio, Ltd. reserves the rightto dismiss (with or without a refund) any student who disrupts theharmony of the class and/or studio environment.

VOLUNTEER STAFFWe just couldn’t do it without these helpers.Thank you all!!Abhaya Schlesinger, Alison Bauer, Allyson Jacob, Amy Tucker, Andrew Clark, Angela Robb, Anne Burnell, Anne Meador, Ashley Brennan,Belkis Hazera, Belle Penaranda, Benedicte Monroe, Carol Murphy, Carole Rodero, Chelsea Palin, Claudia Vandermade, Cori Brown,Cynthia Maltenfort, Dalia Palchik, Dante Deen, Deb Martin, Debbie Kidd, Debbie Meiselman, Debra Hanley, Denise Furst, Desiree Garcia,Eileen Spinella, Elizabeth Mirachi, Ellen Williams, Faith Bovenizer, Harriet Snope, Helene Hammer, Hildie Carney, Jackie Zovko, JacquelynKing, Janet Rife, Janice Price, Jenny Catchpole, Jessica Rotem, Jodi Branch, Joni Carluzzo, Judy Ladd, Julie Carvalho, KamalaMohammed, Katherine Fox-Boyd, Kathy Byman, Kimberly Mosser, Kris Healy, Kristin Thorburn, Laura Beth, Linda Prather, Linda Becker, LisaGunther, Lisa Vaden, Lise Sajewski, Luis Sullivan, Lynnette Le Mat, Maria Schwab, Marine Jaouen, Marine Jaouen, Martha FitzSimon, MaryBlackwell, Maureen Vasquez, Melanie Brozovsky, Melanie Mustone, Michael Personette, Mike Chavira, Monica Kaiser, PatriciaRostkowski, Paula Flynn, Rachel Hamlin, Robert Kahn, Ronnie D, Sandra Kilburn, Sharon Safron, Shobha Shagal, Susan Jacobson, TanjaSchroeder, Theresa Drake, Theresa Drake, Theresa Esterlund, Tom Wanat, Trudi OlivettiVolunteer at one of our studios in exchange for yoga classes! Shift availability varies. Please check with the studio in which you’dlike to volunteer. Call the studio at 703.525.9642.

STAFF: Lee Bory, Carol Confino, Noralea Dalkin, Arlene Greenfield, Annie Moyer and Amir Tahami.

NEWSLETTER LAYOUT: Laura Symanski/ Natsuko Design.

Staff

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Arlington Studio 3811 Lee Highway, Arlington, VA 22207Fairfax City Studio 9998 Main Street, Fairfax, VA 22031703-525-YOGA (9642) www.sunandmoonstudio.com

PRINTED ON RECYCLED PAPER

DISCOUNT POLICYSun&Moon offers a ten-dollar ($10.00) discount to students registering for the full session if • students are sixty (60) years of age or• students are registering for two (2) or more classes

We have a work exchange program for those who wish to trade work at the studio for yoga classes.

Students may also apply for financial aid for assistance in paying for their classes.

Please cut along dotted lines

Registration – Winter 2009

One form per person please.

Name _______________________________________________________________________________ Date _______/_______/_______

Address ___________________________________________________________________________________________________________________________

City ______________________________________________________ State ___________________________________ Zip ___________________________

Phone (day) _________________________________ (evening) __________________________________ (cell) __________________________________

Email _____________________________________________________________________________________________________________________________

How did you hear about Sun&Moon Studio? _______________________________________________________________________________________

By signing here, I declare myself to be responsible for my own health and safety while participating in class.I have read and understand the refund policy. ___________________________________________________________________________

For mail in or Faxed registrations only:nn Visa nn MC nn Disc# _________________________________________ Exp. Date ______ /______

Signature __________________________________________________________________

Please make payment to Sun&Moon for full amount. You may drop off, fax or mail to: Arlington students, mail to 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524 Fairfax students, mail to 9998 Main St., Fairfax, VA 22031 Fax: 703-934-9481

Office Use: nn Reg. Book nn Cash Reg. nn CC Proc. Circle: V/MC/Disc/CA/CK# __________PR________GC$________NAME_____________Date rec’d _______________ Database by__________________________

breathe. stretch. relax. repeat.

Class Day Time Start Date Teacher Location Cost

nn Arlington

nn Fairfax

nn Arlington

nn Fairfax

Check box to indicate discount. ($10.00): Senior (60 years or older) nnMultiple Classes nn

TOTAL DUE

For online registration go to: www.sunandmoonstudio.com

breathe. stretch. relax. repeat.

3811 Lee Highway, Arlington, VA 22207

Yoga Workshops!!!Please check our website at

www.sunandmoonstudio.com for worskhop details and registration information.

Be sure to register early toavoid disappointment. Workshops fill quickly.WORKSHOP HIGHLIGHTS

Thurs 1/1 Wring out the Old,

Breathe in the New - Amir

Sat 1/10 Winter Blues - Annie Moyer

Sun 2/15 Yoga for Stressful Times -

Carol Confino

Sat 3/14 Hamstrings with Amir

GUEST TEACHERFri-Sun 3/6-8

A Weekend with Baxter Bell

Prsrt StdU.S. Postage

PAIDMerrifield VAPermit #6445

TEACHER TRAININGWORKSHOPS

FAIRFAXMarch 27-29 Cynthia Snodgrass

ARLIINGTONJanuary 9-11 TBD

March 20-22 JJ Gormley-EtchellsApril 10-11Patricia Williams

April 16-19 JJ Gormley-EtchellsApril 30-May 3 JJ Gormley-Etchells

Sun&Moon Teacher Certification programsare registered with The Yoga Alliance.

See page 6 for more details

Join Sun&Moon’s TEACHER CERTIFICATION PROGRAM

•300-hour Hatha Teaching CertificateLearn to instruct the Level 1 and 2 students and get anintroduction to the many facets of the eight-fold path of yoga.

•700-hour Advanced-Yoga Teaching CertificateLearn to instruct the Level 3 and 4 poses and move more into the depth of the spiritual and philosophicalbasis and practices of yoga.

•Therapeutic CertificateThis certification would be added to the 700-hour programcourse of study focusing on using yoga as a holisticmind/body practice encompassing the physical, energetic, emotional and spiritual aspects of a student.

Sun&Moon Teacher Certification programs are registered with The Yoga Alliance.