JSC Fall 2021 Yoga Classes

With Covid still running through our community, we will be starting our fall session off outdoors until the weather chases us into the indoor studio. Those coming back to the indoor studio when the weather gets colder will need to be vaccinated. If you are unable to be vaccinated at this time, then you are welcome to join us virtually on FB LIVE. If you would rather just be part of the outdoor classes, you are welcome to drop in. All of those options are included in the sign up for fall classes, which start next Thursday.
Also, as a heads up, when you read our fall schedule, you will note that there are some days of no class. Jeff and I are taking a whole week off to celebrate his 62nd birthday and retirement the last week of September. Our fall retreat to Lake Superior will affect the Thursday, Oct 21 class. And there will be a (currently unscheduled) long weekend in November that we will be going to Florida to visit my twin brother, which will affect the Monday and Thursday classes. You will not be charged for any of those days.


JSC Fall 2021 Yoga Schedule

Mondays Gentle Yoga: 8am and FB LIVE  Sept 6, 13, 20,* Oct 4, 11, 18, 25, Nov 1, 8, 15, 22, 29,* Dec 6, 13, 20, 27    (15 classes)      (*no Sept 27; there is a class during November that will not occur. We will be traveling to Florida for a long weekend. Date will be given when we book our trip. You are not being charged for one Monday in November.)
Tuesdays Karma Yoga: 6pm Sept 7, 14, 21, * Oct 5, 12, 19, 26, Nov 2, 9, 16, 23, 30, Dec 7, 14, 21, 28 (16 classes)   (*no Sept 28)
Thursdays Divine Yoga: 6pm Sept 2, 9, 16, 23, * Oct 7, 14, * 28, Nov 4, 11, 18, * Dec 2, 9, 16, 23, 30 (14 classes)  (*no Sept 30, Oct 21 or Nov 25; there is a class during November that will not occur. We will be traveling to Florida for a long weekend. Date will be given when we book our trip. You are not being charged for two Thursdays in November.)
Payments for Classes
14 classes $210
15 classes$225
16 classes $240
29 classes $348
30 classes $360
31 classes $372
Drop in is just $18 per class.

JSC 2021 Summer “it’s a new world” Yoga

Hello Yogis!

It’s that time to talk about our outdoor summer yoga! I have missed your faces so much!! I know that a virtual yoga practice has been difficult, and I understand that many of you are very excited to get back into a regular yoga practice, which gives us more accountability toward our wellbeing. Believe me, on my end, virtual yoga is very isolating. You get to see me, but I don’t see you. I have missed you guys so much! So I really hope you are ready for some face to face yoga!

This year will be so much different than last year! Per governor mandate, we are no longer required to wear our masks outdoors unless there is a big crowd. Our group is not big or crowded, as we spread our mats out across the grass. So no masks are required, but of course, if you are more comfortable coming with a mask on and keeping it on until class begins, no worries. We know that some are unable to get vaccinated because of underlying health conditions, and so we offer no judgment if you choose to continue to mask up. We want everyone to feel safe.

Our yoga this summer will address the past year of pandemic fatigue. Our Thursday evening class is called “Bend in the Breeze Yoga” to remind us of our need to be flexible in mind and spirit, as well as body. It will be a very gentle yoga therapy class of about 30 minutes, with the first ten minutes breath work for focus (stress causes a lack of focus and affects our memory, so if you’ve been noticing your memory isn’t as great these days, we can blame the pandemic for that). From there, we will move into a gentle yoga therapy practice working with stress, the immune system, the nervous system, the heart, and other parts of the body being affected from chronic stress. We will finish each class with 20 minutes of yoga nidra meditation. A 20 minute yoga nidra is equivalent to an hour of restorative nap, which is enough time to help our nervous systems move into balance. And that is what yoga is all about – finding balance once more.

Our Monday morning yoga class shifts back to Divine Yoga, a gentle yoga practice with a couple sun salutations, and our Tuesday evening Karma Yoga class continues to burn calories with a few sun salutations and a push to our next level challenge poses.


The Energetic Breath


All of our classes have been working with the energetic breath, which is a powerfully healing breath that not only shifts our mental state, but also has the potential to heal our bodies. I have been practicing it with my clients three times a week, and I have noticed a huge change in my own nervous system with much less anxiety, and also as I heal my chronic auto-immune disease that flared up with the stress of the pandemic and my mom’s health concerns. I shared with my classes that I have actually experienced huge waves of energy moving through my body at my most relaxed times. It felt euphoric, but also scary at the time, because you feel your heart energy expand. Thankfully, you can calm it down or ramp it up, so it’s not a physical sensation as much as an energetic sensation. I did contact a friend of mine who’s been working extensively with this breath with Dr. Joe Dispenza, and she says the response I’ve had from the breath is what is to be expected with practice, and the ability to relax.

For a brief history of this breath, it has been practiced in Kundalini Yoga for centuries, as a way to help people reach a bliss state, and some say Enlightenment. The practice itself works with the nervous system, which regulates so much of our body. This is why we can have the euphoric experience, tapping into the right side of the brain, as well as physical healing. Dr. Joe Dispenza hooks clients, like my friend, up to monitors of their brain and heart, and he has worked alongside neurologists, who study the effects of the breath on the brain, heart, and nervous system.

In the breath, we push cerebral spinal fluid up from the base of the spine to the crown chakra. The cerebral spinal fluid is made up of proteins and saline, which carry a charge ( + or – ) as we inhale. This brings us into the study of physics, in which the inhale is the accelerator of the inductance field, with all energy moving up into the limbic brain. Our sympathetic nervous system (fear, flight, fight, freeze responses) merges with our parasympathetic nervous system (calm, bliss), and the energy flows to the pineal gland, which is the “brain” of the nervous system. The pineal gland produces serotonin and melatonin. When the brain is “struck” with the cerebral fluid inductor field of energy, it produces high gamma rays. It’s like an orgasm of the brain (I can attest to that!), creating a positive polarity, with the brain having a positive charge + and the tail having a negative charge -. Our bodies become a giant magnet! We create a large electrical field, and we release two metabolites, oxytocin and vasopressin. Nitric oxide is released, which causes our heart to swell with incredible love! I can attest to this as well!

That I am aware, no one has had that physical experience in our yoga class, and it has been my own experience that you have to be very relaxed for it to occur, which is why it probably doesn’t happen in a yoga practice. The main goals of the energetic breath are to create a heart-brain coherence, increase of energetic vibration, clear our minds, and transform our lives into our best selves!

I first began teaching this breath back in November of 2019, never knowing the value it would provide during a pandemic. If you are interested in practicing this breath, check out our summer program!

JSC “it’s a new world” 2021 tank tops!

I am so excited to share with you our new tank tops for 2021! As hard as this year has been, historically, pandemics have always been a springboard for new innovations. Previous pandemics have brought us into the Industrial Age, and the last one instigated what would later be known as the New Deal, a series of programs, public work projects, financial reforms, and regulations enacted by President Franklin D. Roosevelt in the United States between 1933 and 1939. We can expect nothing less from this pandemic. I foresee our current health care system going into a huge overhaul, after seeing how the pandemic affected different people. Think eating healthy foods versus genetically modified foods, and prescribing exercise, sunshine, meditation and breath work as medicine. I also think there will be a lot more to come out about magnets and producing energy. I recall a few years ago, a teenager presenting to the United Nations his experiment on producing energy with magnets. And then I think about how we can breathe our bodies into magnetic energies, and I feel there is a connection just beyond my own limited understanding. So as we begin to wrap up the pandemic in the US, and hopefully around the world within the next couple years, it is safe to say, we are in a whole new world.

I only have a limited supply of tanks this year (it’s been a tough year, financially, for JSC, and I am putting more funding into creating a beautifully fresh indoor yoga studio for you this fall!), so do make sure to put your order in. The sizes remain true to past years. You’ll note that you can wear a “real” bra underneath the tanks, and I selected a top that has a little “flare” at the bottom. I know some of us couldn’t help but put on a couple extra pounds as we were restricted in our movements for much of the past year. I got you covered!

Buy one tank for $25, or two for $20 a piece, while supplies last.


JSC 2021 Summer “it’s a new world” Yoga Schedule

Mondays 8am Divine Yoga June 7, * 21, 28, July 5, 12, 19, 26, August 2, 9, 16, 23, 30 (*no class June 14) 12 classes

Tuedays 6pm Karma Yoga June 1, 8, * 22, 29, July 6, 13, 20, 27, August 3, 10, 17, 24, 31 (*no class June 15) 13 classes

Thursdays 6pm Bend in the Breeze Yoga June 3, 10, 17, 24, July 1, 8, 15, 22, 29, August 5, 12, 19, 26   13 classes


JSC Rates

12 classes $180

13 classes $195

25 classes $300

26 classes $312

Drop in classes are $18

JSC Spring Yoga Session April and May, 2021  

Mondays LIVE at 8am: April 5, 12, 19, 26, May 3, 10, 17, 24, 31 (9 classes)

Tuesdays LIVE at 6pm: April 6, 13, 20, 27, May 4, 11, 18, 25 (8 classes)

Thursdays LIVE at 6pm: April 1, 8, 15, 22, 29, May 6, 13, 20, 27 (9 classes)

Spring Class Fees
$15/class – once a week
$12/class – twice a week
$10/class – three a week
$18/class – drop in
8 classes $120
9 classes $135
17 classes $204
18 classes $216
26 classes $260


Payments can be made through Venmo, Zelle, Square, Paypal, check or cash (in envelop with your name on it, please)

You can pay me through Square at

You can pay me through PayPal at Jill Sand

You can pay me through Venmo at Jill Sand @Jill-Sand If you need my last four digits of my phone number, enter 9396.

You can pay me through Zelle at Jeffrey Sand email


Monday morning yoga classes will be therapeutic. I’d love your input on which areas to address. Currently, I am thinking, based on 2020, for sure anxiety and depression. Maybe some heart healthy classes. Let me know what you are interested in as well!

Tuesday evening yoga classes will continue to be Karma Yoga, with some sun salutations to build heat as we work with strengthening and stretching.

Thursday evening yoga classes will be yin and restorative. We will stretch out a bit, then move into the holding poses. It’s recommended that we practice these classes at least once a week for a balanced yoga practice.


Weather Guidelines for Outdoor Studio Spring Session Classes
AM Temperatures must be forecasted to reach 60 degrees by the end of class. PM temperatures must be forecasted to go no lower than 60 degrees by the end of class. We will dress in layers!!


March 9, 2021 Newsletter from JSC
“Love is being misinterpreted as an emotion. In reality, Love is a state of consciousness. A way of being in the world and seeing Self and others.”
Dr. David Orkins


Hello my friends,
How are you doing? I mean, really, how are you doing? Next week marks a year since we shut down the indoor Home Studio. We have faced so many challenges in this year, haven’t we? We feared for our parents and loved ones who could be severely affected by Covid. Some of us lost a loved one, from Covid or another illness, and we feel terrible that they did not get the proper sendoff they deserved during this time of social distancing. Many of us or our family members got sick from Covid, some having no symptoms and some being hospitalized. We celebrated smaller weddings and sometimes cancelled plans during the worst oubreaks. It’s been scary, and we are not out of the woods yet, with the variations and mutations continuing to remind us we are still in a pandemic, even as vaccines are finally getting out into our communities. Because of the continuing need to socially distance indoors until enough of us get immunity, our move back into the Home Studio won’t occur until after the Outdoor Studio Summer session. I gotta tell you, my not seeing you has been very difficult for me. I used to think I was an extroverted introvert, preferring alone time, but I learned that I am really an introverted extrovert. Going to the grocery store has been my highlight for the past year! I look forward to warmer days when we can practice together outside. I am hopeful we continue to have this great weather and am eyeballing May as our time to gather together once more. I MISS YOU!
I want to talk with you about the serious effects of stress from the pandemic and how yoga provides the healing needed. Hartford HealthCare identified PTSD from Covid. They found that those who recovered from Covid may now be experiencing a fear of dying, social isolation from time spent quarantined or in the hospital, anxiety over the thought of getting ill again, and guilt over infecting or harming others. But many of us are also experiencing PTSD symptoms, including overwhelming sadness, fear or anger; poor sleeping habits, flashbacks or nightmares; and feeling detached from our lives and loved ones.
For me, personally, not only did I lose my stepdad in June, but I continue to watch my mom slide deeper into her dementia. By August, the stress was too much for my body, and my Ulcerative Colitis returned after being symptom-free for 11 years. UC is an autoimmune disease, and stress triggers many autoimmune diseases. In fact, many of you have reported to me your own diseases and illnesses over this past year. describes autoimmune diseases as ” a condition in which your immune system mistakenly attacks your body.  The immune system normally guards against germs like bacteria and viruses. When it senses these foreign invaders, it sends out an army of fighter cells to attack them.  Normally, the immune system can tell the difference between foreign cells and your own cells.  In an autoimmune disease, the immune system mistakes part of your body, like your joints or skin, as foreign. It releases proteins called autoantibodies that attack healthy cells.  According to a 2014 study, women get autoimmune diseases at a rate of about 2 to 1 compared to men — 6.4 percent of women vs. 2.7 percent of men. Often the disease starts during a woman’s childbearing years (ages 15 to 44).”
There are over 80 autoimmune diseases, including the most recognized ones: Type I Diabetes, Rheumatoid Arthritis, Psoriasis/ Psoriatic Arthritis, Multiple Sclerosis, Vertigo, Lupus, Crohn’s Disease, UC, Addison’s Disease, Grave’s Disease, and Celiac Disease.
As a tantric yoga therapist, I have been trained to treat PTSD and also stress, depression, anxiety, and other symptoms being attributed to the pandemic. I have extensive training in treating nervous system disorders (including autoimmune), as well as heart and lung disorders, all which can be affected by stress. I incorporate my skills into each group class, and I have set aside one group class just for yoga therapy, and another for restorative practices. I also see clients one on one, and as more of us become vaccinated, we will bring those private sessions back into the indoor yoga studio. This summer, I am adding a Stress Release Yoga, which will be on Thursday nights and will address Covid fatigue and all the areas listed above. 
Until we can get back to the Outdoor Studio, we will continue the Spring Session on Facebook LIVE, or I can send you the YouTube link if you are not on Facebook. My clients have figured out how to hook up their phones and computers to their televisions to follow along with classes. (That forced me to start wearing makeup again!)
I anticipate the day when I can announce our next retreat! I have a sweet one day retreat planned for this summer, HOPEFULLY IN PERSON! 
Much love,


For those of you not using the Facebook platform, I can set up an individual plan for you to send you videos to watch at your convenience. I can leave them up for a week. Reach out to learn more!

I am also seeing private clients. We have been using the Facebook Messenger platform for those classes, and it works well. Zoom is another option for private clients. I have received full vaccination, and if you have as well, I can bring you into the Home Studio. Proof of vaccination is required. Please reach out for more information.



What to Expect From Our JSC Spring/Summer Outdoor Yoga
To make our yoga environment safe and efficient, you will be asked to follow these guidelines and procedures.
1.      As soon as you step out of your car, I ask that you put on your mask. I will put mine on when the first person arrives. We will keep our masks on until class begins. (Breathing into masks requires breathing through your mouth, which is not aligned with the yoga breath. So once practice starts, masks can come off, and as soon as practice is over, we will put on our masks. We need to remind each other about that!)
2.      When placing your blanket and mat on the ground, be aware that we need to socially distance ourselves at least 6 feet apart. If you want more social distancing, just go closer toward the field. If you attend with a significant other who has been in your stay home group, you can stay closer to them. Our blankets provide us a good 4-5 feet distance between each other, but we need to ensure at least 6 feet. I will have posts out to show what that looks like the first weeks back.
3.      We won’t be sharing essential oils this summer, so stock up on your own, if you like using them. At some point, I may bring out the spray oils, but not at the start of the summer session, as we establish our routine.
4.      If, during class, you start to cough (it happens, especially when we do throat work), please grab your water, and then put on your mask and remove yourself from the group until it passes. Take a walk in the gardens out back! If I start to cough (it happens!), I will put on my mask and attempt to continue teaching.
5.      As soon as we finish our class, we will put our masks back on. I ask that we not stay and visit. (It’s going to be SOOOOO tempting. We miss each other’s faces!) If you find yourself visiting for more than five minutes, it’s time to wrap it up. LOL But you get my point. We don’t want to blow this for anyone.
6.      If you have a cough, fever, sore throat, or feel sick in any way that is not allergy-related (allergy sufferers know our symptoms), please stay home. Even that allergy cough (I often get it in the morning) sounds like Corona virus to others around you! Announce to the group it is your allergies and maintain a wider social distancing. I know it seems odd to have to say it, but the group will feel more comfortable knowing this. You will be invited to join the online class for the week, so you will still get your yoga on, just in your own outdoor yoga studio!
7.      If I am experiencing a cough, fever, sore throat or feeling sick, I will send out an email and Facebook notice. If I feel well enough to teach, I will offer a LIVE Facebook online class. You will be invited to join through Facebook. If I am not feeling well enough to teach, I will add you to the JSC Online Yoga Class for the week so you will get your yoga class in regardless.
8.      I will always have Clorox bleach disposable sheets in my yoga basket, so if you need one for any reason, please let me know. Some clients come from further distances and may need to use the bathroom before or after class. Ask for a Clorox sheet before going into the house, for door handles, faucet, etc.
9.      Please bring your own bug spray. I just put in an order for BUGG spray, which many clients recommended last year. It’s supposed to be good for gnats and mosquitoes but is not DEET. But I will have DEET too. Just in case. It can be washed off after class.
I think I have covered everything, but of course, as we go along, we may discover other areas to address. We are FLEXIBLE, after all!
Building Immunity to Prevent Illness (Including Covid-19)
I wrote this article for Facebook. Instead of talking about a vaccine or therapy that leaves us waiting for someone ELSE to do SOMETHING, what steps are YOU doing to prevent autoimmune illnesses?
Let’s flip the conversation on the corona virus a bit. Like everyone, I am waiting for a safe and effective vaccine or treatment plan so we can move on with our lives and activities.
But in the meanwhile, what are YOU ACTIVELY DOING to decrease your chance of getting sick? Do you have a routine that you follow to build up your immune system? Have you increased it since the virus hit? If you aren’t sure where I’m going with this, let’s start having a “real” conversation…
��YOU are in charge of your body and your energy. You cannot control the virus outside of you, but you CAN control what’s going on inside of you, making you more or less susceptible to getting sick. ��
I haven’t been sick in years. I occasionally get a little headache from my sinuses, and I’ve fought back a few illnesses with having on again/off again low grade fevers (the only indicator that my body is fighting off a sickness).
Having a chronic autoimmune disease, I established my routine 11 years ago, but I did increase some aspects of my routine when the pandemic took hold.
Here’s my routine:
* Vitamin E when I wake up. #jointsupport #stiffness
* Raw honey in my morning hot beverage #immunebooster
* I’ve added ginger in my hot beverage for my digestive system #stressreducer #balancectummy
* Vitamin D3 for immune system. I used to take only in winter months, but now take it daily, 10,000 units a day. (Recent discussion about the proper dose for vitamin D was shared in class Tuesday night, and our medical nurse, Kristi, shared some links for data on this, found here: and here:
*Multivitamin to get the rest of my supplements, including zinc for immune system.
*Lots of healthy greens for my immune system
*Yoga x 5 hours or more each week (works with the immune system and nervous system, as well as heart and lungs because we spend much time breathing deeply)
*Meditation daily, which I have increased after dealing with the stress of my parents needs during quarantine (which increased more after losing my stepdad and my mother now alone)
*I also listen to lots of music to lift my mood.
Even as my chronic autoimmune disease kicked in from the stress I had earlier this year, I have stayed healthy and strong during the pandemic. What are YOU doing for yourself? Or are you leaving it to the fates that be? ��✌️��‍♀️
In loving compassion,
Not on Facebook??

If you are not on Facebook, you can access my video library through my website. You do need to be a member to access the Free, One Month, or On-going Monthly Videos. Go to the tab above marked Videos and search out Membership. That should get you there!

When we come back to our mats together, I will post our updated yoga session. Until then, I truly appreciate your joining be online. As with many small businesses, COVID-19 has the ability to take down my business, but friends like you are so sweet to support me!


The peace, joy, love, and compassion within my heart sees the peace, joy, love, and compassion within your heart. ~ Namaste

See below for more information about who we are as a yoga community…


As we begin a new decade, we continue the shift from doing our own personal work toward seeing the beauty and joy in one another, and we move in the direction of loving kindness for all living beings. I hold space in my heart (and on the mat) for you to join us for this very important work. Some people will ask, “But are they practicing yoga?” Absolutely! Our Monday and Thursday yoga classes will continue to be more therapeutic group yoga classes (Divine Yoga), while our Tuesday and Wednesday yoga classes will be more Vinyasa flow yoga classes (Karma Yoga). It’s our breath work and short meditations at the end of class that bring us into these spaces for healing and opening our hearts more. It’s all good/God!
JSC 2020 Yoga Masks (Because it’s a pandemic!)

JSC 2019 “Just This” Yoga Tank Tops
This year’s tank top comes in just one color, and it is beautiful! The tanks are available for a discounted price of $20 when you reserve your space on the mat for the summer classes. If you would like to purchase a tank without signing up for the summer session, they are $25. They are the same style and material as last year’s LOVE tank. Supplies are limited this year.


In 2019, I am adding two new classes: Karma Yoga and Divine Yoga. Karma Yoga will be similar to our Yoga Bliss classes. Divine Yoga will be similar to our Gentle Yoga classes.

Karma” means action without attachment to the outcome. It is the path of selfless service. It’s “doing the right thing” without seeking recognition. Karma Yogis such as yourself live life with passion, with a loving, friendly nature. You are sympathetic and compassionate, and you speak and act truthfully. It is the Warrior Path, and so you maintain a strong physical body. You have a calm mind and are fearless. You adapt to every situation and have faith in yourself. Does that sound like you, or what you want to achieve in 2019? Then Karma Yoga is for you. We will meet on Tuesday and Wednesday evenings at 6:00.

Divine Yoga is a bit different from Karma Yoga. Divine yoga is the path of love which removes jealousy, anger, egotism, pride and arrogance. It replaces these with feelings of JOY, bliss, peace, wisdom, and love. In the four different yogic paths, Divine Yoga is much like Bhakti Yoga. Yoga philosophy says there is a fine thread made of Pure Love, which connects your heart with the Divine. This thread is the essence of Bhakti. It’s been lying dormant in your heart since the beginning of creation, hidden by layers of ignorance and suffering. However, no matter what you do or where you go, this thread, our Divine connection, can never be broken. This is what creates the deep yearning of your Soul for joy and bliss. The Divine Yogi asks “What is it I long for in my deepest level of Being?” You look for the Divine in the ordinary, the everyday miracles. You honor and respect all life. You feel called to the Divine through singing, dancing, chanting, and meditation. You surrender by being open to everything. People often say they don’t have enough time for a spiritual practice because of family commitments, but Divine Yoga make serving your family your practice. Once the Divine is re-established in the temple of your heart, Its Love will serve you for eternity. Does that sound like you, or what you want to achieve in 2019? Then Divine Yoga is for you. We will meet on Monday mornings at 8:00 and Thursday evenings at 6:00.

Chakra Balancing Yoga

Our bodies have been integrating higher energies into our chakra system (our energy bundles, often equated to our nervous system in Western medicine). In fact, as we move into the higher energies, our traditional chakras have shifted. (This shift explains why we have been experiencing more physical, mental, and emotional misalignments for the past year or more.) This series of classes will explore individually each of these chakras per class, bringing us into deeper awareness and understanding for how that integration has manifested for us,  while also opening up our energy bodies to receive the higher chakra energies. It’s all good/God!!

Yin Yoga – exercise our joints; simple, but not easy; remain in pose 1-20 minutes!

Ligaments, bones, joints; more plastic

Ligaments prefer cool

Gentler pressure applied for longer periods, to stimulate stronger growth

Holding the poses provides length for the muscles; cool muscles don’t take up the stress of the poses; with cool muscles, the stress goes deeper into the connective tissue

Contraindications: pregnancy, serious joint issues, recent surgeries, diabetes or untreated high blood pressure -check with doctor first; don’t eat before class 1-2 hours;

Loose, comfortable clothing; extra layers of clothing and socks; you won’t generate heat from the practice

3 tattvas of Yin Practice (“playing our edges”)

  1. Come into the pose at an appropriate depth
  2. Resolve to remain still
  3. Hold the pose for time

Playing our edges: go into the pose with a significant sense of resistance; give the body a chance to open up and then go deeper, after 30-60 seconds; listen to the body –  if it doesn’t give, then don’t force it! When you reach the edge, pause –  notice how it feels – it’s working if the pose feels stretched, squeezed or twisted; going further is a sign of the ego, staying where you are is embracing yin. If there is pain (burning sensations, sharp stabbing, tingling electric-like feelings, come out of the pose immediately. Dull, achy sensations are normal, however. LISTEN TO YOUR BODY!

Allow yourself to be still:

  1. Stillness of the body, like a majestic mountain
  2. Stillness of the breath, like a calm, mountain lake (ujjayi breathing is fine, just keep it soft) 4 seconds or longer
  3. Stillness of the mind, like the deep blue of the sky

To go deeper into a Yin pose is to hold it longer, not move deeper into the pose (after the first minute adjustment)

The older we get, the more we should be doing a yin practice every day.


Yang Yoga – exercise our muscles

Muscles, blood, skin

Muscles love to get warm; more elastic

Rhythmic, repetitious movement to stress the fibers and cells of the muscles

Strength within muscles


Summer of Peace

Last year, we brought awareness to remembering who we are, with our focus on Dharmic Living, which is living our Truth. Since then, many of us have been on this wonderful journey of releasing the many layers of labels that have attached to us over the years, uncovering our Truth, our inner child, and our younger Selves who trusted God and the Universe to provide for us. Shedding our labels is hard work, but we used the momentum of 2015 being a Year of Transformation to propel us into the task at hand.

2016 is a Year of Action. If you have been feeling creative, or had the feeling of simplifying, of clearing out the old or those things which no longer serve your needs, of painting your walls or changing your landscape, of switching jobs or switching careers, then you are feeling the effects of this Year of Action. We are using the energy of the cosmos, literally, to move forward in our own life journey. When we flow with the energy of the cosmos, life gets easier. If we flow against it, it gets harder. Always.

This summer, our yoga practice will be one of flowing with the cosmos, and our Action will be one of spreading PEACE, which the world needs right now. We will step into our role as PEACEFUL Warriors. On our mats, we will leave out the vigorous sun salutations and instead work on more therapeutic poses and sequences for our physical, mental, emotional, and even spiritual healing. Do not think of a therapeutic class as easy, but instead focused. We will bring awareness into our practice and into each aspect of the practice. In this awareness, we will uncover some of our own shadow work, which are the little issues that are keeping us from totally remembering and expressing WHO WE ARE. We can safely review our shadows and move through them in a therapeutic class. It happens on a subconscious level and within our subtle body energy, so we need not suffer through the work, but know it is happening for us.

So why is this a summer of PEACE, if we are doing our own personal work on the mat?  Because PEACE does not come from others, but from within ourselves. When we are at PEACE, it affects those around us. We notice less judgment from ourselves and others. We begin to attract others who are also peaceful into our circle of friends and relatives. Peace spreads exponentially.

Included in our Summer of PEACE classes are healing meditations. We will practice these healing–inspired mudra meditations at the end of class, as we enter final relaxation, Savasana.

Dharmic Living – Living YOUR Truth

Dharmic Living with JSC

I have been so excited for May to come, as I knew it was going to be a super powerful month for all of us! It is a month of love and Truth (they go hand in hand). The month begins with the spirit of gift giving with May baskets, it moves into the heart work of the mother on Mother’s Day, and it ends with heart work of lost loves on Memorial Day. Lots of expressions of LOVE! Lots of opportunities to take those feelings of love and propel (yes, that this the energy – forceful movement forward) us into our Truth! All the signs are there for us, all the energy is waiting for us to step into our path of Truth, which I call Dharmic Living.

dhar•ma (ˈdɑr mə, ˈdʌr-) n.

  1. Saving truth. The Buddha’s message of how to overcome suffering.
  2. Moral and religious duty, or the right way of living.

Did you know?

  • The heart sends out an electromagnetic field that changes with your emotions.
  • The heart’s magnetic field can be measured up to several feet from the body.
  • A mother’s brainwaves can synchronize to her baby’s heartbeat.
  • Positive emotions can help you make good decisions.

A company that I have been familiar with since I was working in the Shakopee schools, Institute of HeartMath, was established originally to research the human heart, emotions and stress. Now, after two decades a number of the heart’s mysteries have been unlocked. Among the most important findings is that the heart is a multifaceted and amazing source of intelligence. It communicates with and sends out vital signals and information to the entire body, including the brain. This information is valuable in my work with those experiencing stress and trauma, and it is also very important for those who wish to step into their Truth.

It is because of the work of IHM that I sought out more tools to help you work with your own stress and also move into your own Truth. That was how Reigniting Our Dharma was born.

Reigniting Our Dharma Sessions start this month! If you are working on reducing stress and/or finding your personal Truth by rediscovering who you really are, you will want to attend a 30-minute session with me! This project has been in the works since February, and I am so glad that there has been such great interest. I have booked a few days out in May already, but there are pockets of time open. Contact me about arranging a time for a 30-minute session, or add it to a yoga session as well.

Reigniting our Dharma – 30-Minute Private Sessions

At Jill Sand Consulting, our work is about bringing wellness to our clients. Over the past two years, through extensive yoga teacher training, I have learned countless tools and poses for bringing some relief to clients suffering from depression, trauma, trigger stresses, and everyday life stresses. None of us are unaffected by stress, but having tools to help us minimize the time spent in stress and release some of our past traumas is very beneficial to our bodies, minds, and spirits. It has become very apparent to me that this is my work, my service to you.

Many of my clients come to me through the yogic path. Either in classes or private sessions, we work with poses and the breath to release stress and trauma and elevate the mood. Still other clients come to me through the Women’s Circles. We work through metaphysical and philosophical means to release stress and trauma and elevate the mood. Some clients combine the two and even attend day, weekend, and week-long retreats explore all these aspects.

Dharma is living in alignment with our true purpose. It is very commonplace to feel a disconnect with our true purpose in life. We may have had dreams and aspirations as children, which were, either subtly or not, eventually discouraged, as we were encouraged to follow societal expectations of going to college, getting a degree, get a good 9-5 job that we can settle into for the remainder of our 40-50 years of working. At some point, we began to reflect on our path we have chosen. Maybe it is two years into that job, or maybe it is in our twilight years. Whenever this occurs, it is our AWAKENING, and it often coincides with our spiritual awakening. And so we ask the very important question: How do I find my way back to my true purpose?

REIGNITING OUR DHARMA brings the evidence into the work we do to decrease our stress as we transition back into our True Self. In this 30-minute session, we use a scientifically validated heart-rate monitoring system to facilitate learning techniques that create an optimal state in which the heart, mind, and emotions are operating in-sync and balanced. We track our heart rhythm patterns in real time to recognize when we are in this high performance state. This is called coherence. Through coherence techniques, we bring our heart and mind into a higher coherence state, building resilience, increasing energy, and promoting focus, mental clarity and emotional balance.

Dress comfortably because there will be two or three restorative therapeutic yoga poses incorporated in the session. Essential oils and mantras or chanting may also be included.

Dharma Living 30-Minute Private Session just $30. Please contact me for more information. Sessions will begin in April. You can add a Reigniting Our Dharma session onto a private intensive for a discounted rate.

“May all beings find true liberation from suffering.”

Healing Grace Intuitive Yoga with Jill

Jill is now accepting clients for individual intuitive healing yoga sessions. What is intuitive healing? Intuitive healing is deep healing that focuses on releasing old patterns and ways of thinking that no longer serve us on a physical, mental, emotional, and spiritual level. Jill uses yoga therapy to help us with this healing through an innovative approach to yoga that goes beyond poses and includes her intuitive ability to sense what our bodies need at any given moment.

As Jill has continued her studies in yoga therapy, and by working with over 150 clients each week, Jill’s intuitiveness has increased dramatically. It isn’t uncommon for her to come into a yoga space for teaching and sense an ailment in one or more of the clients in the room. This is why, after class, some clients will approach Jill and say, “I really needed the class we had today.” While Jill comes prepared for each class with a specific lesson, it isn’t uncommon for her intuition to kick in and change the class entirely, based on the needs of the clients attending. The class becomes focused on healing what needs healing.

Healing Grace Intuitive Yoga focuses first and foremost on breath work. Many of us are disconnected with our breath, not recognizing the importance of its healing function. Then the session moves into the physical work of healing. Jill introduces gentle yoga postures specifically addressing the individual needs of the client. After that, Jill moves into the physical releasing of those issues we are working through. Many of Jill’s clients will recognize this work as psoas release, which releases stress and trauma from the deepest source of muscles in our bodies. From there, the client moves into a healing savasana, where the body does its own repair and moves toward its own healing. After the session, Jill emails the client a private 10-15 minute daily yoga sequence to move them through the issues they are currently addressing.

Healing Grace Intuitive Yoga with Jill

2 hour Private Intuitive Yoga Session, Includes Daily Yoga Sequence Plan, price $175

Needing one-on-one time to get started?

  • Once a week for 5 weeks, price $750
  • Twice a week for 5 weeks, price $1250

Dharma Yoga Class

Dharma is living in alignment with our true purpose. It is not unusual for most adults to feel a disconnect with our true purpose in life. We may have had dreams and aspirations as children, which were, either subtly or not, eventually discouraged, as we were encouraged to follow societal expectations of going to college, getting a degree, get a good 9-5 job that we can settle into for the remainder of our 40-50 years of working. At some point, we began to reflect on our path we have chosen. Maybe it is two years into that job, or maybe it is in our twilight years. Whenever this occurs, it is our AWAKENING, and it often coincides with our spiritual awakening. And so we ask the very important question: How do I find my way back to my true purpose?

Dharma Yoga offers opportunity for spiritual growth and physical and emotional well-being through for both the body and the heart.  The class follows a Yoga Bliss format but might include chanting and mudras to help our bodies, minds, and Spirits come back into union with one another.

Yoga Bliss Class

Yoga Bliss will focus on basic yoga poses and flowing series. Our attention will be on our breathing and finding alignment in our poses. Different pose options will be offered so each participant fully experience the poses in a way that suits our individual body needs. We will work with 2-4 sets of Sun Salutations in class.

Zen Warrior Class

Zen Warrior is designed for the yogi who has been practicing for awhile and is comfortable taking their yoga experience to the next level. We will add more intensity to the poses, and we will begin to work toward more challenging poses that require balance, like crow, handstand, and headstand. All of these are works in progress, so the focus is on working TOWARD achieving these poses. We will have fun as we explore these more traditional expressions of yoga. As always, safety and readiness for the poses will be our number one priority.

Restorative Yoga Class

Restorative Yoga provides modifications through the use of props and holding poses for longer lengths of time. This yoga practice emphasizes breathing exercises, poses that promote relaxation and other mindfulness techniques

Partner Yoga

Partner Yoga is two or more people joining together to deepen the impact and experience of a yoga practice. The primary component that differentiates partner practice from individual practice is touch. We touch and are touched by others. We use traction and leverage, and the kinesthetic awareness that comes from touch, to open to greater depths in our bodies and our psyches.

Partner Yoga is not a substitute for individual practice. It is a practice that informs and strengthens our capacity in relationships, as well as our individual Yoga practice. Partner Yoga is a healing art that teaches the fundamental value of joining and sharing with others. It demonstrates how we become more authentic and empowered through our willingness to open and connect with the world around us. Partner Yoga can be practiced by any two or more willing participants- friends, acquaintances, siblings, parents and children. Previous Yoga experience is not even required. Excerpt modified from Elysabeth Williamson, developer of Principle-based Partner Yoga and the author of ʻThe Pleasures and Principles of Partner Yogaʼ.

5 Tibetan Rites

The Rites are said to be a form of Tibetan yoga similar to the yoga series that originated in India. However, the Five Rites and traditional Tibetan yoga both emphasize “a continuous sequence of movement,” whereas Indian forms focus on “static positions”.

The Five Tibetan Rites have become well-known as an anti-aging health and fitness routine. They were discovered in a remote Himalayan Monastery during the 1930’s but have been reportedly used for 2500 years. The five yoga movements help improve energy, increase mental clarity, and reduce stress. Once learned, a practitioner can move through the sequence in about ten minutes.


TRX Personal Training

TRX Suspension Training is a body resistance weight training system that uses our own body’s weight resistance for strength training. The TRX Training system was developed by founder Randy Hetrick and his Navy SEAL teammates as a way to stay in peak condition while in locations that did not have traditional fitness equipment and had limited training space. While first developed for the elite forces of the various armed services, this system has found its way into the personal training for people of all levels of strength and ability.

TRX complements our yoga practice by increasing our muscular strength at a faster pace, for those of us who are working to lose weight as well as work with the flexibility, strength, balance, and endurance we get from yoga.

Private Intensives (30 min.)

1 session $35
5 sessions $150 = $30 a session
10 sessions $250 = $25 a session

Couples Intensive (45 min.)

Semi-private Intensives

1 session $60 = $30 a person
5 sessions $250 = $25 a person each session
10 sessions $400 = $20 a person each session

Private Intensive Lessons and Classes – NEW OFFERINGS!!

(contact me for more information)

Sometimes a person has specific physical or emotional needs, and a private environment is more conducive to work toward those needs. These lessons and classes are structured to the individual’s needs. In the first session, the individual will fill out a general health form and goals will be set. A shortened class will follow. In lessons following the first one, we will continue working through those goals with one hour lessons and classes.

NEW – Tantra Yoga Therapy Sessions

Jill is a Tantra Yoga Therapy practitioner, having completed nearly 200 additional hours of yoga therapy teacher training classes.

“Tantra means ‘to weave, to expand, and to spread,’ and according to tantrik masters, the fabric of life can provide true and ever-lasting fulfillment only when all the threads are woven according to the pattern designated by nature. When we are born, life naturally forms itself around that pattern. But as we grow, our ignorance, desire, attachment, fear, and false images of others and ourselves tangle and tear the threads, disfiguring the fabric. Tantra “sadhana” or practice reweaves the fabric, and restores the original pattern. This path is systematic and comprehensive. The profound science and practices pertaining to hatha yoga, pranayama, mudras, rituals, kundalini yoga, nada yoga, mantra, mandala, visualization of dieties, alchemy, ayurveda, astrology, and hundreds of esoteric practices for generating worldly and spiritual prosperity blend perfectly in the tantrik disciplines.”

Jill continues to add CEUs toward yoga therapy, with healing therapy a main shift of her focus now.  She receives her yoga therapy training through YogaFit, which draws from the rich traditions of ancient yoga and integrates them with cutting edge evidence based science to create a unique training program for educating and training Yoga Therapists. YogaFit offers an empowering holistic program with a broad knowledge base and prepares the yoga therapist and/or health care practitioner to work with a wide variety of health concerns safely and effectively.

Yoga Therapy (45 min.)

1 session $100
5 sessions $450 ($90/session)
10 sessions $800 ($80/session)

Yoga Lessons and Classes:

  • Meditation Yoga – provides a yoga class that includes guided meditation and yoga nidra
  • Pre-natal and Post-natal Yoga – provides safe yoga poses as you advance in your pregnancy and also in your recovery following yoga
  • Restorative Yoga – provides modifications through the use of props and holding poses for longer lengths of time
  • Masters Yoga – provides a 2-hour class that includes yoga sutras, advanced poses, and meditation
  • Partners Yoga – provides an opportunity to work with a friend or me in partner yoga poses

Private Intensive (60 min.)

1 session $100
5 sessions $450 ($90/session)
10 sessions $800 ($80/session)

Couples Intensive
Semi-private sessions (60 min.)

1 session $150 ($75/person)
5 sessions $650 ($65/person)
10 sessions $1,100 ($55/person)

Yoga @ Work (contact me for more information)

These yoga classes are designed based on the individual needs of the workplace employees. Yoga @ Work can be offered before work, during lunch, or after work. Yoga class goals and rates will be determined between the workplace contact person and me.

Throw a Yoga Party In Your Home!

Plan a yoga party for you and your friends! Make it a time to practice together, recharge, and then totally relax. Your yoga session can have music or not, with guided meditation or without.

This is a totally different way of celebrating with your family and friends! Make it your own yoga-theme party for those special anniversaries, bridal showers, birthday parties, engagement parties, or even Solstice parties!

Why not have a yoga party instead of a stag or bachelorette party? Or break the ice with a yoga party when meeting up with old friends you haven’t seen for awhile! Introduce family members to yoga in a warm and welcoming way.

Want to treat your staff to a yoga and wellness day to say thanks for all the hard work? Then make it a happen with a yoga party!

Create a setting of serentity with scented or unscented candles, plants and yoga books. Learn restorative poses, calming breathing techniques, and yoga posture while having fun with friends.

Put together gift baskets for your friends including candles, tea infusers, flowers, and yoga books.

Yoga Party (up to 10 people) – 60 minutes – $100

Add $10 for each additional person

$50 for each additional 30 minutes.

Women’s Consulting

  • The Chakras and Your Spirit– learn how the chakras can help you in your spiritual growth and develop a plan for using the chakras to benefit your own growth
  • Bringing Balance Into Your Life– learn specific strategies for creating a more balanced life and develop a plan for incorporating these strategies into your own life
  • Studying the Yoga Sutras– learn about the Yoga Sutras and how they align with your own belief system; this is a series and there is required reading