JSC “Just This” Summer Yoga Session
Monday, June 3, 2019 through Thursday, August 29, 2019
(no classes Thursday, July 4, Wednesday, July 31, or Thursday, August 1)
13 Weeks of Classes!
Morning classes at 8:00am
Mondays – June 3 through August 26 (13 classes)
Wednesdays – June 5 through August 28 (12 classes – no class on July 31)
Evening classes at 6:00pm
Tuesdays – June 4 through August 27 (13 classes)
Thursdays – June 6 through August 29 (11 classes -no class on July 4 or August 1)
Rates for 13 weeks of classes
11 classes: $132
12 classes: $144
13 classes: $156
24 classes: $240
25 classes: $250
26 classes: $260
Drop-in classes are $15.
The 2019 summer yoga schedule is now posted! I hope that you can join us on the mat! This year’s theme is “Just This!” Admittedly, this year has started off as challenging for many. With the long winter, record setting snowy days, and the slow start to spring (I was honestly so glad to be in France when I read that snow was possible last week!), lots of people have been feeling out of sorts, not like their usual selves. I so understand that! The message I received last year was that 2019 is a Year of Forgiveness, and that’s what we are all working through right now, on a sub-conscious level. You see, there are many changes ahead, and they are all good. But we need to go through this transition time before the best of times times start rolling again. I continue to get images of Frodo and friends from The Hobbit series, going through some major trials during their transition to peaceful times. These images remind me that peace doesn’t come from our perceived “leaders,” but from the “little people” like you and me. And so, our yoga practice this year has been about opening our highest hearts, that connection to our Inner Being, or Higher Self. So far this year, we have been bringing in the energies of peace, joy, love and compassion into our practice through the conscious breath and infusing it into our energetic body and emotions through our 3-part yoga breath. We will continue to do that this summer, but we will add forgiveness as well. It’s going to be amazing energy, and I hope you can be part of it.
If you are curious to understand how our awareness of our energy can actually change and heal us, come to our summer “Just This” classes! We talk a lot about this. It is empowering to know that we can actually change our energy when it feels off. Yoga is an important tool for changing our energy, as is deep breathing, the use of essential oils, meditation, and energy healing. You get all of these on the mat with me this summer!
One of the changes for this summer yoga session: Because we have had such “interesting” weather the past 2 years, with more rain and snow than other years of our 11 years on the mat, IF there is rain, we will schedule an indoor class. When you sign up for classes, please let me know which classes will be your “regular time.” If there are 11 or less people in that class, you are automatically included for the indoor class. If the class has more than 11 people, I will post on Facebook on my Jill Sand Consulting page that we are having an indoor class. I will ask you to let me know if you are attending or not. The first 11 people to say they are attending will get into that class. Remember, you have all summer to make up a missed class, and with good weather, you can attend ANY of the outdoor classes as make up! Let’s hope that we have a drier summer than the past couple years. But I have put Plan B in place, just in case. All updates to the schedule will be on my Facebook page. If you are not a regular Facebook user and would prefer to be notified through email, please let me know.
JSC 2019 “Just This” Yoga Tank Tops
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”)
- Come into the pose at an appropriate depth
- Resolve to remain still
- 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:
- Stillness of the body, like a majestic mountain
- Stillness of the breath, like a calm, mountain lake (ujjayi breathing is fine, just keep it soft) 4 seconds or longer
- 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.
- Saving truth. The Buddha’s message of how to overcome suffering.
- 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 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.)
|5 sessions||$150 = $30 a session|
|10 sessions||$250 = $25 a session|
Couples Intensive (45 min.)
|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.)
|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.)
|5 sessions||$450 ($90/session)|
|10 sessions||$800 ($80/session)|
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.
- 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