Are you looking for an Intro to Yoga or going back to foundations? This class is for you! This is a 4-week series, running from 1/26 – 2/16 on Saturdays at 3pm. Drop-ins are welcome, so come to one or all 4. In this Yoga 101 series, we’ll break down beginner-level yoga poses, try different breathing techniques, learn how to use yoga props, and make sure you stay safe with alignment basics and different pose variations that work for your body. There is no right or worng – yoga is for anybody and everybody! NO EXPERIENCE NECESSARY! Suggested donation is $10 per class, but any amount is appreciated. Proceeds will benefit Safe Futures (formerly the Women’s Center of Southeastern CT). Class will be co-led by Melanie Cipher, 200-hr RYT and Rachel Dembkowski, 200-hr RYT If you have a yoga mat, please bring it. We do have some at the studio to borrow, so don’t let not having a mat hold you back. In fact, don’t let anything hold you back! Come try it out! No competition, no judgement, no expectations! Come learn some basics and support a great cause! For more information about Safe Futures, visit: www.safefuturesct.org

YOGA NIDRA is a practice in which you learn to consciously relax – releasing physical tension, deeply rooted emotions, and limiting thinking patterns. This 90-minute practice of deep relaxation includes gentle movement, breathing practices and mudra meditation. Dress comfortably & bring blankets/pillows for added comfort. $20 in advance/$25 at the door

Join us for a meditative and joyful evening of group chanting! Kirtan is a unique vocal performance where ancient mantras, or chants, are repeated in unison to create a deep sense of connection and inner peace. Jessica will lead the chants and accompany with acoustic guitar. Drums and percussive instruments will be provided for others to use. $10 per person No musical experience necessary.

January 5 – May 5 12pm-2pm (the first weekend of every month from January-May. Note: first 4 sessions are on Saturdays, the last one will be on SUNDAY, 5/5) During this workshop series, we will begin each session by warming up the shoulders, core, wrists and hips with a flowing practice. Caitlin will then break down how to prepare for and practice an arm balancing pose or inversion and demonstrate variations on the pose. The participants will then have time to practice the postures they have learned. The workshop will end with some restorative poses and a final rest in Savasana. This is a great opportunity for any student who wants to learn how to prepare for arm balances and inversions and for those who want to take their practice to the next level! Week 1 (Sat 1/5): Crow, Headstand, Handstand and Forearm Stand Week 2 (Sat 2/2): Side Crow and Variations on Side Crow Week 3 (Sat 3/2): Arm Balances from Plank and Firefly Week 4 (Sat 4/6): Flying Pigeon and Flying Lizard Week 5 (SUNDAY 5/5): Eight Angle Pose Drop-ins welcome, but save by purchasing the entire series! 5 sessions for $100, or $25 per drop-in

If you have them, please bring drums, shakers and share a rhythm with Jamie Spotten. Get in tune with each other while sending out healing vibes and having fun! We have a limited number of extra drums and shakers, and plenty of chairs, bolsters and blankets to sit on. No experience (or sense of rhythm) necessary. Come experience the healing benefits of sound and have a lot of fun! Fee: $10

This 200 hour Program meets on the 2nd full weekend each month from January to December 2019, with 2 trainings in February and none in July or August. We meet 9am – 6pm Saturday and Sunday once each month (twice in Feb), with a lunch break. Attendance and completion of all assignments are mandatory for certification. Non-certification track available at a discount. Recovery Yoga Teacher Training follows the guidelines established by Yoga Alliance for 200‐hour yoga teacher certification. MEETS YOGA ALLIANCE STANDARDS. At the completion of the training, you will certified by Elizabeth Johnstone of Recovery Yoga and be able to register with the Yoga Alliance at the 200‐hour level. Tuition 2019: $3150 due by 1/11/19. Tuition includes up to 50 classes at Zen & Now ($750 value) over the course of the training. $100 Application fee and $500 deposit are non-refundable, non-transferable, but will be applied toward tuition. Payment plans available. Contact Lisa at lisa@zenandnowct.com to discuss. Books on reading list are not included in tuition and must be purchased separately (and may be borrowed from the library, if available, or purchased through discounted book stores or sites). Mail or drop off completed application and $100 non-refundable fee to: Lisa Bragaw, Zen and Now, 170 Flanders Rd, Niantic, CT 06357. You will be notified by mail or email as to your acceptance. Applications may be emailed and will be processed upon receipt of the $100 application fee. Checks should be made out to Zen and Now.

Join us for an educational and inspirational yoga practice and workshop, tapping into the connective energy of the heart chakra…Anahata. This energy center is our place of giving and receiving unconditional love. From here, we connect to our true selves and learn to connect with others in a loving way. We will look at ways on and off the mat that we can bring more love and compassion into our lives. Are you a Registered Yoga Instructor: You’ll earn 3 Contact Hours of CEU through Yoga Alliance Fee: $40 (save $5 by pre-registering and pre-paying by 3/12) Led by Denise Druce, ERYT-500hr

Classic Schwinn Indoor Cycle Instructor Certification Schwinn® is bringing the industry’s most respected and progressive Indoor Cycling Program to Zen & Now. Participants will be given the tools and knowledge to become a quality indoor cycling instructor. This certification covers bike setup, the Schwinn ABC’s, a unique and proprietary training tool known as the Schwinn Coach’s Pyramid, class design and much more. Pre-registration and payment is required. Space is limited, sign up now! Fee: $250, plus tax, per person Taught by Denise Druce, Schwinn Master Instructor

Introducing children to yoga at an early age can help them learn healthy lifestyle habits and set the foundation for a fit future. Whether you’re a yoga teacher, a traditional teacher in the education system, or a parent, this all-day training will provide you with the tools and information you need to lead a kid-friendly yoga class and help kids live healthier, happier lives. Participants will be eligible for 8 contact CEUs through Yoga Alliance. Prior Yoga Teacher training is not required. $125 – Save $10 by pre-registering and paying by 3/12/19. Use Promo code: KIDS at checkout.

January 5 – May 5 12pm-2pm (the first weekend of every month from January-May. Note: first 4 sessions are on Saturdays, the last one will be on SUNDAY, 5/5) During this workshop series, we will begin each session by warming up the shoulders, core, wrists and hips with a flowing practice. Caitlin will then break down how to prepare for and practice an arm balancing pose or inversion and demonstrate variations on the pose. The participants will then have time to practice the postures they have learned. The workshop will end with some restorative poses and a final rest in Savasana. This is a great opportunity for any student who wants to learn how to prepare for arm balances and inversions and for those who want to take their practice to the next level! Week 1 (Sat 1/5): Crow, Headstand, Handstand and Forearm Stand Week 2 (Sat 2/2): Side Crow and Variations on Side Crow Week 3 (Sat 3/2): Arm Balances from Plank and Firefly Week 4 (Sat 4/6): Flying Pigeon and Flying Lizard Week 5 (SUNDAY 5/5): Eight Angle Pose Drop-ins welcome, but save by purchasing the entire series! 5 sessions for $100, or $25 per drop-in