breathe. stretch. relax. repeat.

Winter 2008

Meditation is a cost-free tool that allows us to let go of the complex outside world in order to find apowerful inner peace. The goal is to find a beautiful inner calmness and clarity of mind. Once weunderstand this, it becomes much easier to identify where to place our effort in meditation. As wego through life we are generally conditioned to use our “effort” to “obtain” something, however, the “effort” of meditation leads us in the opposite direction — an effortless mind that leans towardabandoning.

One of the first instructions I ever heard in a meditation class was to “renounce your entire past history”— a powerful instruction but scary, too, because it gets right to the point. It means abandoning allinterest in every single past experience. We become someone with no history by not thinking aboutwhere we were born, what our upbringing was like, what hurtful things were said and done to us —right up to the memory of what happened just a moment ago. By abandoning our past, we simulta-

neously abandon its baggage.

It’s often said that we need to contemplate and understand the past in order to figure out the future. However, we tend to see the past

through our own filters — seeing our own “side of the story.” If we relyon our one-sided memory, hanging onto the past creates burden-

some baggage. In meditation, we don’t allow the past to rever-berate in our minds because we focus instead on letting goand unburdening.

In her essay about taking time for self-reflection and intention-setting during the holiday season, Alex Levin reminds us in thisissue of the newsletter of the inherent simplicity of mindfulnessat any time of the year. So when you meditate, this holidayseason or anytime thereafter, see if you can generate the will-ingness to give things away. And when you give things awayin your mind, your whole being will feel lighter and more free.

2

An Effortless Mind by Amir

3

Refresh Your Intentionsby Alex Levin

Despite Nature’s cue, the time just before the NewYear is not empty at all — full of responsibilities andactivities and deadlines for family, work, social obli-gations. We’re expected to be “on” 24/7 for weekson end, and joyfully so, while our inner voice begsfor peaceful hibernation. Again, Nature beckoningloud and clear! Because there, in that quiet space,our minds become tranquil, we connect to theocean of compassion and knowing where we feelmost un-judged and hear most clearly our heart’sdesires. It is the clarity of these inner desires, bothmundane and profound, that best guides ourintentions. And this clarity is useful not only for theNew Year’s resolutions we’re about to author, butfor how we respond to whatever we’re doing.

We discover and treasure these calm spaces infavorite yoga classes and personal practices. Howcan we access these spots during this hectic sea-son? In general more often? And especially in themidst of life’s immense pressures? The good news isthat it’s not essential to become a hermit or a bearduring the winter months to accomplish this. Thereare ways we can meet our responsibilities, partici-pate in the holiday season, and ruminate on resolu-tions while cultivating an awareness that is ourquiet space. Further good news is that if you’realready practicing yoga and/or meditation regu-larly, you’re already familiar with the simple tools for this seemingly impossible feat.

The main tool is awareness of what is happening at any given moment. In this season of giving pres-ents, give your presence. Many venerated practi-tioners teach that attentive presence is the mostprecious gift we can give — to others and ourselves.Whatever the situation, especially tight spots you’drather not be in, tinker with these readily availableways of being present:

• Pause. Dedicate a few moments to observingyour breath as you wait in line somewhere. Justas you do in your yoga class, notice the speed,capacity and texture of the in- and out-breaths.Take in what’s happening with childlike curiosityand without thinking it should be a certain way.This simple effort moves us into relaxation andclarity.

• Listen. Occasionally stop talking when you would normally chime in and, instead, listen moredeeply to those who are speaking, as if you weretrying to hear the emotion under the words, orthe vibration between the lines. Then we hear a greater range of tones, pitches and melodies,and we get a more accurate assessment of whatis happening to us and around us. In this morespacious vantage point, beyond initial responses,fresh and creative solutions arise. Decision-makingis easier and harmonious.

Daylight shortens. Autumn escorts us toward the emptiness of winter — into clearercontrasts, leafless trees against dusk skies. Nature prompts us to notice the quiet and space, best conditions for new growth. Perfect for reflections on gratitude anddesires for the New Year.

continued on page 12

4

Cobra From the Coreby Allegra Gulino

First, let’s explore “cobra breath.” Lie on your bellywith your arms by your sides, palms down, legsstraight and hip-width apart, forehead to theground. Use the pressure of the ground to focus onthe breath in the front of the torso, and then refinethe focus to your belly. After the next inhale fills it,draw your belly in more deliberately with theexhale and try to maintain that toned concavebelly during your next inhale. Your ribs and backexpand like the wide hood of a cobra! Relax thewhole body with the next exhale. This exercisebears much repeating over time to gain controland endurance. Adding ujjayi breath can alsoheighten the intensity.

Once you feel ready, attempt cobra breath duringphysical movement. Take the same position onyour belly. On your next cobra inhale, stretch yourright leg long and raise it about two inches fromthe floor while also stretching your left leg andpressing it down. Keep your legs parallel through-out the movement. On the exhale slowly lower theright leg and relax the left. Switch to the oppositeside. Gradually you will be able to increase therepetitions of single legs, raise them higher, or takeboth parallel legs up and down simultaneouslywith your cobra breath working throughout.

Now let’s try cobra pose. Take the same startingposition. Put your hands flat on the ground under-neath your shoulders and splay out your fingers.The middle fingers point forward and elbows arebent and tucked next to your ribs. If your shoulderblades climb up around your ears, slide themdown your back away from your ears, and firmlypress your fingers into the ground. Inhale deeply,and then, while exhaling, apply your cobrabreath. Now squeeze your legs together (or ablock between the thighs) and press the tops ofyour feet into the earth. Gather your cobra powerand begin to rise on your next inhale, pealing theforehead and chest off the floor, while keeping allother alignment active. It’s okay to stay low withyour elbows bent. Keep your shoulder blades downand squeezing in to lift your chest, while your handsare strongly grounded. Keep expanding your hoodwith the inhales making the cobra-like ujjayi sound.Feel the strength of your belly drawing in and legsand feet pressing inward and down to suck ener-gy up from the earth as a cobra presses down tolift its menacing hood. Come down on an exhaleand rest in child’s pose.

Before completing your session, stretch the lowback, and cool the body down with gentle twistsand forward bends. One mustn’t leave the roomall puffed up!

Like its namesake, cobra pose approached with ignorance can be surprising and dangerous; yet, if approached with intelligence and respect it can be exciting andbeautiful. To beginners it is deceptively simple, but mindlessly forcing one’s body intothis serpentine shape can be painful, especially if the “shape” is that of an advancedpractitioner’s deep back bend. Developing strength and an unblinking focus over timeis paramount because this provides great protection, while increasing energy andabsorbing the full benefits of yoga. Once this solid foundation is established, one cansafely begin to deepen poses. Let’s approach this animal in stages, shall we?

5

Teacher Feature Meet Beth Fedman

What initially drew you to yoga?Each person who discovers the path of yoga isblessed. I have now been on this path for abouttwenty years. When I first started I was interested instrengthening and healing my lower back, workingwith my arthritis, and quieting my mind which wasbrimming with anxieties. At that point, I had triedalmost everything except really listening and open-ing up. Those were the two things that I most need-ed and the two things that I wasn’t able to do.Yoga has changed that and has opened a path tomyself. As incremental gains in my health and wellbeing have become more apparent, I have beenable to stay focused and motivated.

What style of practice did you start with and howdid it evolve?In developing my practice I initially tried Buddhistand Transcendental meditation but my progressusing these approaches was limited. I found myselfrestless and out of physical balance. One day myhusband brought home a copy of the BhagavadGita from the library and asked me if this particulartranslation and commentary looked familiar. Onthe back was a picture of Swami Satchidanandawhom I had encountered back in my college days.The book gave the site of publication as Yogaville,Buckingham, Virginia. We immediately foundBuckingham on the map, called their number, and in a few weeks found ourselves at a workshopthere called “Living Your Values.” It was a terrificprogram, and I followed it with an Integral Yogaclass in Arlington. It was just what I needed.Although each style of yoga that I have experi-enced has enriched and informed my practiceand teaching, the Integral approach feels likehome.

What about Integral Yoga do you enjoy?With Integral Yoga the meditative aspects are an essential part of hatha classes. In every classasanas are practiced in a certain sequencedesigned by Swami Satchidananda to optimize thephysical benefits and provide a deep peace as a basis for meditation. Each class is composed ofwarm-ups, standing poses, backbending poses, forward bends, an inversion, twists and optionalposes. Within this framework an endless variety ofposes can be introduced and linked in creativeways. Each Integral class follows the same format.After an hour of asanas, the last half hour is spent ina guided yoga nidra (deep relaxation), pranayama(breathing exercises), a short chant, and a fewminutes of meditation. This holistic sequence nour-ishes the body, mind, and spirit.

Where do you find the most inspiration?In addition to teaching kids and prenatal classes,making longer retreats is a valuable part of myjourney. Although I have enjoyed retreats withThich Nhat Hanh, Joseph Goldstein and SharonSalzberg, Yogaville is my place of true rejuvenation.As Swami Satchidananda teaches, “You don’tneed the physical presence of the guru. The guru is the teachings. Live the teachings and youbecome the guru.”

I also find inspiration among my colleagues. AfterI’d written this article, I decided to go and have alook at others’ thoughts and ideas. I can only saythat you will be spending good time by taking alook yourself at these thoughtful reflections on themeaning of yoga. My fellow teachers here atSun&Moon are an inspirational bunch. Om Shanthi,Shanthi, Shanthi.

6

Special Events and Workshops

Day Date Time Loc Workshop Teacher

JANUARY

Sat 1/5 1:00-4:00pm Arl Exploring Freeform Yoga Anne Jablonski and Alex Levin

Sat 1/12 1:00-3:00pm Arl Meditation for Beginners Maureen Vasquez

Sat 1/12 2:30-4:00pm Ffx Free Class Teacher-in-Training

Sat-Sat 1/12-1/19 Variable Mexico Mexico Retreat with JJ Gormley-Etchells JJ and Zanand Alexandra (Zan) Evans: Single Occupancy $1,495

Sat-Sat 1/12-1/19 Variable Mexico Mexico Retreat with JJ Gormley-Etchells JJ and Zanand Alexandra (Zan) Evans: Double Occupancy $1,095

Sun 1/13 1:30-3:30pm Arl Yoga for Winter Blues Annie Moyer

Sun 1/13 12:30-2:30pm Ffx Office Yoga Carol Confino

Sat 1/19 1:00-3:00pm Arl Hamstrings Workshop Amir

Sun 1/20 1:00-2:00pm Arl Family Yoga Beth Fedman

Sat-Sun 1/26-1/27 12:30-6:00pm Arl Teacher Training Intensive Alex Levin Jackie Shaffer

Sat 1/26 2:30-4:30pm Arl Exploring the Mysteries of Faith HalterDownward Facing Dog

Sun 1/27 1:00-3:00pm Ffx Yoga Nidra Rixie Dennison

FEBRUARY

Sat 2/2 1:30-3:30pm Arl Restore With Amir Amir

Sat 2/9 2:30-4:00pm Arl Free Class Teacher-in-Training

Sat 2/9 1:00-3:00pm Ffx Yoga Dessert Pat Pao

Sun 2/10 2:30-4:30pm Arl Reducing Stress in Daily Life Faith Halter

Sun 2/10 1:00-3:00pm Ffx Opening the Heart Rixie Dennison

Sat 2/16 1:00-3:00pm Arl Partner Yoga Maureen Vasquez

Sun 2/17 1:00-2:00pm Arl Family Yoga Beth Fedman

Sat 2/23 2:00-4:00pm Ffx Heat Up Your Winter Phyllis Haney

Sat 2/23 1:30-3:30pm Arl Yoga For the Wrists Amir

Sun 2/24 12:30-2:30pm Arl Inversions Workshop Laureen Smith

Tue-Thur 2/26-2/28 Info. Coming Ffx Teacher Training Intensive JJ Gormley-Etchells

MARCH

Sat 3/1 2:30-4:30pm Arl Yoga, Labor and Delivery for Partners Beth Fedman

Sat 3/8 1:30-3:30pm Arl Restore With Amir Amir

Sat 3/8 2:30-4:00pm Ffx Free Class Teacher-in-Training

Sun 3/9 2:30-4:30pm Arl Reducing Stress in Daily Life Faith Halter

Mon-Fri 3/10-3/14 7:00-7:45am Arl 45x5: Daily Sunrise Sampler Rotating Teachers

Fri.-Sun. 3/14-3/16 See Flyer Ffx Barbara Benagh Worskhop Barbara Benagh

Sat 3/22 1:30-3:30pm Arl Hip Openers Amir

Wed-Fri 3/20-3/22 Info. Coming Ffx Teacher Training Intensive JJ Gormley-Etchells

7

Class Descriptions,Resources and Staff

Ashtanga: Synchronizes a set sequence ofyoga postures, yogic breathing and thepractice of mula and uddiyana bandhas(energy locks) to produce an internal heat.The poses are done in rapid succession, making this a flowing and vigorous workout.Not recommended for beginners.

Baby and Me: Supports the transition intoparenthood with developmental movementand interactive massage to strengthen themother/infant bond and facilitate infantmotor development. Parents are also taughtspecific asanas which can help with com-mon physical and emotional challenges ofearly parenthood.

Level 1: Provides a basic introduction to yogabreathing, postures, and relaxation. Intendedfor beginners with no previous experience, orthose looking for a gentle and basic ongoingpractice. This class can be joined at any timeduring the session.

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

*Level 3: Teaches more advanced standingand seated poses, pranayama, and beginsintegrating inversions, deeper backbends,and meditation techniques.

*Level 4: Intensifies an already-strong asanapractice by developing a deeper internaland energetic understanding of yoga.Inversions, arm balances, wheel and lotusposes are included, as well as advancedpranayama and meditation. Students areexpected to have a home practice.

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

Level 5: Focuses on meditation and philoso-phy. Intended for advanced practitioners,teachers and teacher trainees.

Combination Classes (i.e. Level 1-2): For the student who doesn’t quite feel ready to move on to the next level, but is trying toease forward slowly.

Gentle: Includes basic poses at a slowpace. Ideal for beginning students and/orstudents with health concerns.

Integral Yoga: A holistic approach to yogathat incorporates a complete hatha routinecombined with a deep relaxation, pranaya-ma, chanting and a short meditation. Astress reducing, more inward approach toyoga. Appropriate for all levels.

Kids’ classes: We will play and work withposes to increase flexibility and strength,develop coordination and posture, andexplore relaxation and stress reduction tools.Yoga stories and/or visualizations will be pre-sented in each class.

Meditation Group: A general survey andpractice of various meditation philosophiesand practices. Open to beginners andadvanced students alike. No registrationnecessary.

Parent/Child: Practice yoga with your children ages 5-12 and have fun learningyoga together. This light-hearted class isdesigned to be playful and to help buildmotor coordination, balance and strength.Yoga practice also helps children to reducestress in their lives.

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

Pilates 2: The progression in this class is fasterthan in Pilates 1 and provides an energetic,full body workout. Prior Pilates experiencenecessary.

Pre-Natal Yoga: An all-levels course whichsupports and empowers expectant mothers.Teaches ways to ease aches and pains,make the body comfortable during preg-nancy, and use the breath to calm andsteady the mind.

Middle and High Schoolers: A playful yet disciplined practice of asana, pranayamaand relaxation, intended to help reducestress and promote strength, self-esteem,focus, balance, and positive body images.

Toddler/Preschool class: A fun class foryoung children to explore and play withyoga.

*Vinyasa 1: A challenging practice that builds stamina and strength through afaster-paced flow. Students must have some yoga experience.

*Vinyasa 2: Adding more advanced posesto the fast pace of Vinyasa 1, this class isopen to level 2+ students ready to test theirfocus and core strength.

Yoga for Athletes: Targets the improvementof flexibility, balance and coordination. Thefocus of this class is on counteraction ofmuscle imbalances brought up by athletictraining, restoration of healthy posture, andincreased body awareness. No one is tooinflexible to be in this class, beginners and“gym” athletes are welcome!

Yoga for the Feet: Helps us to discover thatwe have lost connection with our feet andcan transform our relationship with our feet.Practicing barefoot, we develop a feel forthe ground and our connection to theearth. This class will consist of Asanas (poses)to energize our feet, and to create ahealthy foundation for our bodies. Rixie willteach the use of reflexology points on ourfeet to help heal our bodies. Each class willend with a self-foot massage that will surelysend you home with a new respect andlove for your feet! (All Levels welcome.)

Yoga for People with Cancer/Yoga forRecovery: These slow paced classes will be a combination of yogic breathing, and deep relaxation combined with gentlemovement to restore strength, range ofmotion and vitality. The practice will bemodified for individual needs.

*These classes require completion of at leasttwo sessions of the previous level and permis-sion of the teacher before registering.

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”.

VOLUNTEER STAFFWe just couldn’t do it without these helpers.Thank you all!!Abhaya Schlesinger, Adam John, Anand Bhatt,Anne Meador, Annie Mechanic, AshleyBrennan, Audrey Sandhusen, Bailey Fiscus, Barb Lewis, Belkis Hazera, Benedicte Monroe,Carole Rodero, Cecile Klayton, Cheryl Beaver,Chris Nixon, Courtney Reeve, CynthiaMaltenfort, Deb Martin, Debbie Kidd, DeborahGribbin, Debra Hanley, Denise Furst, DesireeGarcia, Dia Pullen, Dru DeLong, Gail M. Wood,Harriet Snope , Helene Hammer, Jackie Zovko,Jean Stuiale, Jennifer Jevne, Jill Curry, JocelynStaebler, Joni Carluzzo, Judy Ladd, JulieCarvalho, Justin Dunn, Kamala Mohammed,Karen Grattan, Kathleen Thompson, KathyByman, Kerri White, Kimberly Phillips, KirstinConaway, Kristin Thorburn, Lea Gaffen, LindaBecker, Lisa Murphy, Lisa Gunter, Lisa Szytel, Lise Sajewski, Madeline Wiley, Maria Schwab,Mary Archer, Mary Blackwell, Mary Thomas,MaryAnne Buckley, MaryPat Miller, MelanieMustone, Micheline Toussaint, Phyllis Haney ,Rachael Goldberg, Rita Bartolo, SamathaDoak, Sandra Kilburn, Sharon Safran, ShobhaShagal, Susan Hennesy, Tabitha Abramson,Thea Bertoni, Theresa Drake, Theresa Esterlund,Trudi Olivetti

Volunteer at one of our studios in exchangefor yoga classes! Shift availability varies.Please check with the studio in which you’dlike to volunteer. Call the studio at703.525.9642.

STAFF: Lee Bory, Carol Confino, NoraleaDalkin, Arlene Greenfield and Amir Tahami.

NEWSLETTER LAYOUT: Laura Symanski/Natsuko Design.

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 CityRappahannock

703.525.YOGA (9642)www.sunandmoonstudio.com

breathe. stretch. relax. repeat.

ARLINGTON STUDIO • WINTER 2008 • Jan 2-Mar 18 (11 Weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9:00-10:30am All Levels Enid Kassner 6-Jan $165 A9:00-10:30am Level 2 Carol Stehl 6-Jan $165 B10:45-12:00pm Level 1 Enid Kassner 6-Jan $154 A10:45-12:15pm All Levels Carol Stehl 6-Jan $165 B3:00-4:30pm Prenatal Beth Fedman 6-Jan $165 B4:45-6:15pm Ashtanga/

Power Yoga Alfia Khaibullina 6-Jan $165 B5:00-6:30pm Level 2/3 Deborah McKay 6-Jan $165 A6:30-7:30pm Meditation Various teachers 6-Jan Donation B

MONDAY6:45-7:45am All Levels Andrea Kiss 7-Jan $143 A9:00-10:15am Level 1 Judith Lyon 7-Jan $154 A10:15-11:45am Level 2 Asya Haikin 7-Jan $165 B10:30-12:00pn Level 3 Judith Lyon 7-Jan $165 A12:00-1:15pm Gentle Asya Haikin 7-Jan $154 B4:30-5:45pm Level 1 Karin Caffi 7-Jan $154 B4:30-6:00pm Level 2/3 Jackie Shaffer 7-Jan $165 A5:00- 6:00pm High Schoolers Annie Moyer 7-Jan $143 C6:15-7:45pm Level 4 Alex Levin 7-Jan $165 B6:15-7:45pm Level 2 Amir 7-Jan $165 A8:00-9:30pm Vinyasa All Levels Becky Pfordresher 7-Jan $165 B8:00-9:15pm Level 1 Amir 7-Jan $154 A

TUESDAY10:15-11:45am Level 2 Annie Moyer 8-Jan $165 A10:15-11:30am Level 1 Judith Lyon 8-Jan $154 B12:00-1:30pm Level 3 Annie Moyer 8-Jan $165 A12:00-1:15pm Pilates All Levels Frankie Stryk 8-Jan $154 B4:30-6:00pm Level 2/3 Jackie Shaffer 8-Jan $165 B4:45-6:00pm Level 1 April Scripps 8-Jan $154 A6:15-7:45pm Level 2 Jackie/Laureen 8-Jan $165 B6:15-7:30pm Level 1 Laura Dillon 8-Jan $154 A7:30-8:45pm Gentle Asya Haikin 8-Jan $154 C8:00-9:15pm Level 1 Heather Humphrey 8-Jan $154 A8:00-9:30pm Level 2/3 Laura Dillon 8-Jan $165 B

WEDNESDAY7:00-8:00am All Levels Pauline Howard 2-Jan $143 A9:30-11:00am Level 2 Jackie Shaffer 2-Jan $165 A9:30-10:45am Level 1 Laura Dillon 2-Jan $154 B11:45am-1:15pm Level 5/Meditation Various Teachers 2-Jan Donation A2:00-2:45pm Kids Yoga 7-11 yrs Beth Fedman 2-Jan $132 B3:00-3:45pm Kids Yoga 3-6 yrs Beth Fedman 2-Jan $132 B3:30-4:15pm Middle Schoolers Annie Moyer 2-Jan $132 A4:30-6:00pm Level 2/3 Annie Moyer 2-Jan $165 A4:30-6:00pm Level 1 Suzanne Morgan 2-Jan $165 B6:15-7:30pm Level 1 Jackie Shaffer 2-Jan $154 B6:15-7:45pm Level 2 Andrea Kiss 2-Jan $165 A8:00-9:30pm Level 1/2 Heather Humphrey 2-Jan $165 A8:00-9:30pm Level 3 Amir 2-Jan $165 B

THURSDAY10:30am-Noon Level 2 Alex Levin 3-Jan $165 B10:30-11:45am Level 1 Annie Moyer 3-Jan $154 A12:00-1:15pm Pilates All Levels Krisi Frazee 3-Jan $154 A12:30-2:00pm Level 2/3 Judith Lyon 3-Jan $165 B3:00-4:00pm Gentle Pauline Howard 3-Jan $143 A4:30pm-6:00pm Level 2 April Scripps 3-Jan $165 A6:15-7:45pm Level 2/4 Suzanne Morgan 3-Jan $165 A6:15-7:30pm Level 1 Anne Jablonski 3-Jan $154 B7:45-9:15pm Integral Yoga Beth Fedman 3-Jan $165 A8:00-9:30pm Ashtanga/Vinyasa Mike Ricker 3-Jan $165 B

FRIDAY 6:00-7:00am All Levels Pauline Howard 4-Jan $143 A9:30-10:45am Level 1 Laura Dillon 4-Jan $154 B10:15-11:45am Level 2/3 Jackie Shaffer 4-Jan $165 A11:00am-12:30pm Level 2 Laura Dillon 4-Jan $165 B4:30-5:45pm Gentle Pauline Howard 4-Jan $154 B6:30-8:00pm Prenatal Maureen/Beth E. 4-Jan $165 A6:30-7:45pm All Levels Alfia Khaibullina 4-Jan $154 B

SATURDAY 8:00-9:00am Pilates Level 1/2 Nirinjan Devi 5-Jan $143 A9:15-10:15am Pilates Level 1 Nirinjan Devi 5-Jan $143 B9:15-10:30am Level 1/2 Amir 5-Jan $154 A10:45am-12:15pm Level 2/3 Amir 5-Jan $165 A10:45-12:15pm Vinyasa Allegra Gulino 5-Jan $165 B12:30-2:00pm Prenatal Allegra Gulino 5-Jan $165 B

9

FAIRFAX STUDIO • WINTER 2008 • Jan 2-Mar 18 (11 weeks)

Time Class Instructor Start Date Fee StudioSUNDAY9-10am Pilates/Yoga Carolyn Amundson 6-Jan $143 A9:15-10:30am Level 1 Amir/Asya 6-Jan $154 B10:45-12:15pm Level 2/3 Amir/Asya 6-Jan $165 B3-4:15pm Level 1 Carol Confino 6-Jan $154 B5-6:15pm Prenatal Vicki Christian 6-Jan $154 B5:45-6:45pm High Schoolers

(Parents optional) Cynthia Maltenfort 6-Jan $143 A7-8pm Meditation Jon Waterman 6-Jan Donation B

MONDAY8:45-10am Level 1 Pauline Tait 7-Jan $154 B9-10:15am Vinyasa 1 Kelly Johnson 7-Jan $154 A10:15-11:45am All Levels Carol Confino 7-Jan $165 B10:30-Noon Level 3 Kelly Johnson 7-Jan $165 ANoon-1pm Gentle Carol Confino 7-Jan $143 B1:30-2pm K-3 Cynthia Maltenfort 7-Jan $110 B4:30-5:45pm Level 1 Rixie Dennison 7-Jan $154 B6-7:15pm Level 1 Rixie Dennison 7-Jan $154 B6:15-7:45pm Level 2/3 Vicki Christian 7-Jan $165 A7:30-9pm Level 2 Frank Wooldridge 7-Jan $165 B8-9:15pm Level 1/2 Vicki Christian 7-Jan $154 A

TUESDAY7-8am All Levels Cynthia/Pauline H. 8-Jan $143 B9-10:15 Level 1 Kelly Johnson 8-Jan $154 A10-11:30am Level 2/3 Noralea Dalkin 8-Jan $165 B11-12:30pm Level 4 Alex Levin 8-Jan $165 A4:30-6pm Level 2 Rixie Dennison 8-Jan $165 B6:15-7:45pm Level 2 Rixie Dennison 8-Jan $165 B6:15-7:30pm Vinyasa 1 Tanya Zimmerli 8-Jan $154 A7:45-9:15pm Vinyasa 2 Tanya Zimmerli 8-Jan $165 A8-9:15pm Level 1 Phyllis Haney 8-Jan $154 B

WEDNESDAY9-10:15am Level 1 Cynthia Maltenfort 2-Jan $154 A10-11:30am All Levels Pauline Tait 2-Jan $165 BNoon-1pm Level 1/2 Carol Confino 2-Jan $143 A3:45-5:15pm All Levels Agi Fry 2-Jan $165 A4:15-5:45pm Gentle Yoga Noralea Dalkin 2-Jan $165 B6:30-8pm Level 2 Carol Confino 2-Jan $165 A6-8pm Level 3 and up Pat Pao 2-Jan $220 B8:15-9:30pm Level 1 Carol Confino 2-Jan $154 B

THURSDAY7-8am All Levels Cynthia/Pauline H. 3-Jan $143 B9-10:15am Level 2 Kelly Johnson 3-Jan $154 A10-11:30am Level 3 Judith Lyon 3-Jan $165 B10:30-12:00pm Level 1/2 Carol Confino 3-Jan $165 A1-1:45pm Home School ages 5-8 Cynthia Maltenfort 3-Jan $132 B2-2:30pm Toddlers Cynthia Maltenfort 3-Jan $110 B3:30-5pm All Levels Suze Auda 3-Jan $165 A4:15-5:30pm Yoga for the Feet Rixie Dennison 3-Jan $154 B6-7:30pm Level 3 Pauline Tait 3-Jan $165 A6-7:15pm Vinyasa 1/2 Audra Monk 3-Jan $154 B7:45-9pm Prenatal Allegra Gulino 3-Jan $154 A7:30-9:00pm All Levels Audra Monk 3-Jan $165 B

FRIDAY7-8am Pilates Level 1/2 Carolyn Amundson 4-Jan $143 A10-11:30am All Levels Tanya/Phyllis 4-Jan $165 B11:45-1:15pm Level 2 Tanya/Phyllis 4-Jan $165 A11:45-1:15pm Yoga for Recovery Noralea D/Cynthia M. 4-Jan $165 B

SATURDAY8-9am Pilates Level 2 Carolyn Amundson 5-Jan $143 A8:45-10:45am Level 3 Andrea Kiss 5-Jan $220 B9:15-10:45am Level 2 Annette Hyde 5-Jan $165 A11am-12:15 pm Level 1 Annette Hyde 5-Jan $154 B

RAPPAHANNOCK STUDIO • WINTER 2008 • Jan 2-Mar 18 (11 Weeks)Please call Mary O’Meara for information or see the website. Mary O’Meara: 540.825.1215 or maryomeara@earthlink.net.

Time Class InstructorsMONDAY9:30-11am All Levels Mary/Kit 7-Jan $132

WEDNESDAY6-7:30pm All Levels Mary/Janice 2-Jan $132

FRIDAY9:30-11am All Levels Kit/Janice 4-Jan $132

Rappahannock classes are $12 per class for registered students and $15 for drop ins.

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 FairfaxCity. We’re located on the left inMain 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.

RAPPAHANNOCK STUDIO9998 Main StreetFairfax, VA 22031

Classes are held at the Belle MeadeInn. For directions, see their websiteat www.bellemeadeinn.com or call Mary O’Meara at 540.825.1215.

While this schedule is current as ofthe printing, there may be

changes prior to and after the start of the Fall 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 beforefilling out the registration form on the following page. If youhave any questions, please call the studio at (703) 525-YOGA (9642). We accept beginners or new students at anytime throughout the session as long as space is available inyour class choice. If you are joining the session late, partialsession registration is available (see below). Drop-in and sin-gle class registration is available at our normal single classrate. Local students who are considering registering forclasses may take a trial class without charge to determine ifSun&Moon is the right studio for them (ask our staff for termsand information).

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

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

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

FEES Full Session Registration Sun&Moon classes are offered weekly on a seasonal sessionbasis (usually 14 weeks, fewer in summer). We are a schoolof yoga with our classes structured to provide a well-round-ed curriculum over an entire session. Prices for a full sessionregistration represent a discount off our regular single classrate and are listed on our class schedule.

Single Class/Drop-insSun&Moon allows students who are not registered for a fullsession to attend classes on a single class/drop-in basis. Thefollowing 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 totake a single class, or a current student wishing to take anadditional class. Drop-ins are permitted only if space isavailable, so please call first. You may come to a class thatis full, but you will need to wait until class begins to see ifyou can take the place of a “no show” that day. Drop-infees are under Fees on this page. Please inform the teacherthat you are taking the class as a drop-in.

Partial RegistrationFor students who start mid-session or can not attend a fullsession, we offer students the option to register for a partialsession. The single class rate applies if the number of classesis less than six. The following partial registration rates apply ifthe student registers for six or more classes:

• 45 minutes = $12 • 1 hour = $14 • 1 hour 15 min = $15 • 1 hour 30 min = $16 • 2 hours = $20

Arlington send payment and registration to: 3811 Lee Highway, Arlington VA 22207 Fax: 703-525-5524

Fairfax City send payment and registration to: 9998 Main Street, Fairfax, VA 22031 Fax: 703-934-9481

Rappahannock send payment and registration to: 9998 Main St., Fairfax, VA 22031 Fax: 703-934-9481

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 yogaclass within the current session. Classes cancelled due toinclement weather may be made up during the session.Call the studio or visit our website to find out if your class hasbeen cancelled. (For your safety, when making up classeswe ask that you stay at the same or lower level yoga class.)You do not need to call ahead to do a make-up; however,you should tell teachers that you are taking their class as amake-up for your regular class. Make-ups may also be doneat the Health Advantage Yoga Center or Boundless YogaStudio under our reciprocity agreement and at any of thethree 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 criterionfor determining 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 3, 50% of tuition less the $30 registration fee is

refunded.• After week 4, 25% of tuition less the $30 registration fee is

refunded.

No refunds are given after the fifth class. Refunds are madeby check 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 misalign-ments). Please remove shoes before entering the yogarooms. We have men and women’s changing areas. Noheavy perfume/cologne or noisy jewelry please. Pleaseleave cell phone and valuables locked in your car.Sun&Moon Yoga Studio, Ltd. reserves the right to dismiss(with or without a refund) any student who disrupts the harmony of the class and/or studio environment.

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Arlington Studio 3811 Lee Highway, Arlington, VA 22207Fairfax City Studio 9998 Main Street, Fairfax, VA 22031

Rappahannock 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 line

Registration – Winter 2008

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. ___________________________________________________________________________

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 Rappahannock 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 Costnn Arlingtonnn Fairfaxnn Rappahannock

nn Arlingtonnn Fairfaxnn Rappahannock

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

TOTAL DUE

• Relax. Allow your stressors to become yourteachers. How does misery feel in your body?Go into the feel of your blues, your frustration,your pressures, your anger. Do they have a spe-cific location, rhythm, texture, pattern? Make apoint of relaxing, physically and mentally, just alittle, even while holding tense emotion, andnotice what you notice. The more we relax, themore freely energy flows through us, the less wehave to push and control. We experience theessence of who we are. We feel the mysteriousand compassionate force that guides us withharmony and grace.

If alluring, let these techniques lure you. Enjoy theparts of winter that you love, but remember to useevery opportunity for these mini-yoga practices tocreate the quiet and space for observing, assess-ing and choosing intentions. See for yourself if thefertile void of a pause yields a clearer sense ofwhat intentions and goals really matter, and away to keep your mind and heart open andflexible for whatever you meet on your path.

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.

JanuaryHamstrings Workshop

Yoga NidraFebruary

Restore With AmirYoga Dessert

MarchReducing Stress in

Daily Life WorkshopBarbara Benagh Worskhop

Prsrt StdU.S. Postage

PAIDMerrifield VAPermit #6445

REFRESH YOUR INTENTIONS continued from page 3Join Sun&Moon’s

TEACHER CERTIFICATION PROGRAM•300-hour Hatha Teaching Certificate

Learn to instruct the Level 1 and 2 students andget an introduction to the many facets of theeight-fold path of yoga.

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

•Therapeutic CertificateThis certification would be added to the 700-hour program course of study focusing on usingyoga as a holistic mind/body practice encom-passing the physical, energetic, emotional andspiritual aspects of a student.

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

TEACHER TRAINING INTENSIVE •January 26-27 with Alex Levin and Jackie Shaffer•February 26-28 with JJ Gormley-Etchells•March 20-22 with JJ Gormley-Etchells

For more information, visit www.sunandmoonstudio.com.