1. Bikram Method Hatha Yoga w/ Carla
2. Stretch, Tone, Restorative |
This amazing 26 pose sequence, made famous by Bikram Choudhury and his teacher, Bishnu Ghosh, systematically stretches, strengthens, lubricates and oxygenates 100% of the body, restoring all systems toward healthy, balanced order. It is intended for any level of student as each pose has its beginning and advanced stage. All continued efforts are rewarded with increased awareness, control and relaxation of the body and the state of mind. The room is warm (90 degrees only) to help the stiff places get moving and to promote a gradual detoxification of the tissues through sweating. Layering of clothing is encouraged in the wintry months so the body doesn't cool down until the end of practice. Be sure to bring your largest towel, a washcloth, and a waterbottle to every class. (Please bring 2 towels if you tend to sweat a lot.)
I am excited for this new (not Bikrams!) class that can incorporate many practices of deep relaxation, steady stretching, strengthening and a variety of breathing techniques and sitting meditations. It will include yoga pose practice but, what we utilize and explore will draw from anywhere needed by ourselves at the moment.
Please note, this is not a 90 degree class. When it's cool outside, we will heat to about 74 (what Kristin heats to currently) and when it is warm outside, we can open the windows.
Our class will tend to begin with slow stretching, lung warmup and relaxing the mind, moving into strengthening and flexibility movements to tone and get the blood flushing through the system. The second half will offer longer stretching holds and supported and restorative poses.
As with Carla's Bikram class, there will be an emphasis on
both witnessing one's internal talk and feeling oneself (as a complement to all of our thinking), enjoying oneself, centering and making oneself happy.
This class is open to everyone. If we find many of us can arrive in time for a 4pm class, we can change the start time at a later date. The studio will be open at 4pm, so, if you can arrive before class, you will have time to start your practice with a rest, quiet, stretching--whatever suits you.
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Carla Raushenbush, creator and director of A Perfect Knot, has been a Massage Therapist since 1990 and graduated from Bikram's second formal 500 hr. teacher training in 1995. She has continued her studies through various teachers, self-study and Scott Anderson's Alignment Yoga 200 hr. Teacher Training in 2005. Since opening her own studio in 1996, she has taught 7-11 classes per week and loves it now more than ever. Carla is gentle and sweet in her approach to the practice of Bikram Yoga. Using the physically thorough sequence of poses to increase health and relaxation, the other focus of Carla's class is freedom. Recognizing cultural conditioning (that binds and crushes our vitality, originality, and natural contentment, modesty and common sense, while presenting itself as the truth) and then steadfastly casting it away is Carla's main practice toward the yogic goals of non-harming, contentment and self-knowledge. This exploration is present and encouraged during asana practice if one wishes. Understanding habitual reactions/patterns of the mind and witnessing our attitudes and perspectives from a step back are ways to find our own center. This ability to be calm, centered and non-judgemental amidst challenges allows clarity, kindness, and fun to flow forth. She also offers useful anatomical and holistic health information. Expect a uniquely gentle teaching of Bikrams and personal encouragement in a class that respects silliness, healing, seriousness, and independent, explorative thought. Mind AND body flexible, strong, imaginative, living well both within your culture, if you choose, and beyond culture, era, ego and circumstance. All levels welcome, of course!
*Carla understands something about dealing with illness as she was diagnosed with Type 1 diabetes in 1982, when she was 20 yrs. old, and wears an insulin pump. She also has personal experience with depression and anti-depressant drugs.
Carla can adapt the poses appropriately for pregnant women and has had numerous women use this class pre- and postnatally.
Private groups of 3 or more. Considers barter for open classes.
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| Hatha Yoga |
Hatha yoga explores the creative life force, combining the ancient yogic traditions with the inspiration of nature and the knowledge of modern living. In group classes, the breath is introduced as a compelling current revealing an authentic alignment within the body that subtly sculpts a greater sense of well being. With a focus on natural movement and compassion toward the self, classes provide instruction in fundamental yoga postures and breathing techniques within a focused flow. With an eye for the subtle, Kristin provides assistance for students to refine practice to an individual level. Friendly classes are inviting for students at all levels.
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Kristin Sage, RYT has been actively exploring yoga and meditation since 1997 and began offering classes in the community in 2004. She is Yoga Alliance certified, having studied with Scott Anderson of Alignment Yoga. Along with her explorations of the traditions of Hatha yoga, Kristin has been inspired by asana methods including Iyengar, Bikram, Ashtanga, and Vinyasa. Kristin offers group classes in the community, Adaptive Yoga classes for individuals with limited mobility, and private instruction to those requiring a more individual approach to instruction. She incorporates the teachings of yoga into all aspects of her life, especially feeling the connection to parenting, creating works of art and poetry, and serving in nature and in the community. Kristin draws upon the inspirations offered by her teachers, the forces of nature, and her individual explorations, and deeply enjoys sharing her insights with the community.
Offers private sessions, considers barter and accepts Madison Timebank Hours.
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| Vinyasa Yoga |
| Vinyasa Yoga is a comprehensive and fully integrated practice that includes the full spectrum of yogic disciplines and delights, fostering a potent healing dynamic and a free flowing of rejuvenative creative power. Vinyasa is where the traditional and methodical marry the artistic and evolutionary. The consistent practice of yoga gradually burns through the chords that keep us fettered to our past habituations and illusions, making space for the light of self-awareness, soul investigation, and realization. Yoga can increase the efficiency and harmony in the activities of the body's systems, while facilitating your higher qualities of intuitive discernment and development. You will feed all the layers of your being by exploring asana, pranayama, bandha, mantra, mudra, meditation and embodiment practice that enable you to identify and awaken a perennial wisdom capable of mobilizing your inner enlightened being. Lisa embraces the practice and teaching of yoga as a dance of remembrance that allows us to lose our taste for dualistic thinking and to soften into the enchanted domain of unity consciousness. She is sensitive to the current of the collective and the needs of the individual. Classes are held in a warm environment so you will find yourself drenched in the nectar of well being. Come join a community of authenticity seekers in a space that supports introspection, self-expression and unconditional acceptance. With a spirit of consistency, you will awaken to an enlivened relationship with your whole multidimensional self and experience how to meet change in life with agility, an attitude of stillness, and an open illumined heart. |
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Lisais a dedicated educator in the living spiritual arts and brings more than a decade of experience to her classroom. As a yogini, dancer, musician, and visual artist she is committed to living the path and passing the torch of creative life force to all whom she works with. She is known for integrating wisdom teachings into her eclectic classes, inspiring seekers to fall in love with their own authenticity and to inherit the role of their true destiny. Lisa's visionary nature and honesty guide her teachings, and it is with great heart that she shares the transmissions she has absorbed from her teachers, studies, travels, and experience and a life student. Lisa continues her studies with the world's leading teachers and offers oceans of gratitude to her teachers Shiva Rea, Rod Stryker, Jai Uttal, Nubia Teixeira, Baron Baptiste, Ana Forrest, Noema Devaki (her daughter), and all of her students.
Offers private sessions, considers barter.
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| Pre-Natal and Postnatal Yoga with Infant |
: This gentle yoga class is for mom and baby to have time to relax, gently rebuild strength and stamina while spending time with a community of other new mothers. Classes focus on regaining abdominal tone and body strength. Attention is also given to areas stressed in being a new parent, namely, the shoulders and back. Information is given on breast/bottle feeding, newborn/infant care, infant/child development and postpartum recovery. Mothers are welcome immediately postpartum until child is toddling. Babies are present in class with moms in any way they see fit: nursing, playing, crying, etc. Pre-registration is recommended.
Drop-in rate is $12/class, eight week session is $96.There is not a start or end date;start anytime. is a gentle class designed specifically to benefit the changing body of a pregnant woman. Yoga strengthens the uterus and pelvic muscles, improves circulation, aids digestion, exercises the spine, and increases overall comfort. It can also alleviate many of the common discomforts of pregnancy such as nausea, constipation, varicose veins, swelling and back pain including sciatica. Yoga is an ideal way to prepare for birth and labor. This class is a time to encourage the mind to relax and to connect with the innate wisdom of the birthing process that all women possess It is a community of pregnant women with which to share ideas, concerns, everything to do with being pregnant and becoming a parent.
Prenatal classes are eight week sessions for $96. There is not a start or end date; start anytime. |
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Christine has been taught and certified to teach prenatal and postnatal yoga from Colette Crawford at the Seattle Holistic Center. Ms. Crawford spearheaded the prenatal yoga movement and is the acknowledged leader in the world of prenatal and postnatal yoga. Christine is the only Seattle Holistic Center certified instructor in Wisconsin. There are about 75 instructors world-wide who are trained and certified by Colette Crawford. Christine teaches in Ms. Crawford‚s style, which means reconnecting with the innate wisdom inside that knows intuitively about the very natural process of pregnancy, birth and beyond. Christine is a mother of three young boys and draws her teaching skills from the study of yoga and parenting.
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| 1. Kundalini Yoga (now Wed. 7:30pm + Sun. 11am) |
Kundalini Yoga, THE SCIENCE OF AWARENESS, a 5,000 year-old technology for maintaining balance in body, mind, and spirit, was first brought to America in 1969 by Yogi Bhajan. According to this ancient tradition, Kundalini Yoga will help strengthen the glandular system, the nervous system, and the circulatory system; expand the lung capacity; and eradicate emotional blocks that manifest as tension in the muscular system. Kundalini Yoga is accessible for everyone regardless of age or experience. Simple and effective, Kundalini Yoga yields fast and dramatic results, and may help with muscle toning, strength building, increased flexibility, better mental clarity, and stress relief. Please see your regular health care provider before beginning this or any other fitness routine. Kundalini Yoga combines conscious breathing (Pranayama), guided movement, meditation, simple postures (Asana), stretching, sequence (Kriya), rhythm, and sound (Mantra) to balance body, mind, and being. Remember who you truly are, love yourself completely, and accept yourself with all you potential and faults. These are the goals of Kundalini Yoga. Let Your Self Blossom! Sat Nam
Enrich your child’s day with yoga! Adventure stories to promote healthy living and relaxation techniques to share with our children. Children and caregivers will have fun learning Kundalini Yoga in a relaxed setting. Classes will incorporate song, stories, and animal poses to make yoga fun and easy to remember. Deep breathing techniques will help to calm the mind and relax the body. Ages 2-9Cost:
Drop-in is $10 for one child and a caregiver
or $50 pre-reg for 6 wk session.
$90 for 2 siblings and a caregiver
pre-reg.
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Katie Muschlewski, Certified Kundalini Instructor Guru Kirti Kaur, founded Lotus Roots Kundalini Yoga in 2005. In 2007, she launched Yoga Sprout! Child and Caregiver Yoga and Youth Yoga. She completed a traditional apprenticeship with Lisa Lawrence, Guru Anand Kaur, and has learned from renowned yogini, Gurmukh Kaur Khalsa and yogi Gary Kraftsow. These phenomenal teachers continue to inspire her practice and teaching. In her experience, Kundalini Yoga helps bring balance and bliss to all aspects of her life. Katie brings gentle and sincere instruction to her clients, and offers on-going classes, private sessions, and workshops in the Madison, WI area. Offers private sessions; kids $50 for 45 minutes, adults $70 for 75 minutes. Considers barter.
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Interdisciplinary Yoga
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Natalia & Isaac Hacerola want to help you discover and develop your passion for movement and wellness through yoga, which has been interpreted in many ways and continues to evolve, as we all do! Each class begins with a check-in with students for specific requests based on interests and injuries. From there a flow informed by varied approaches to yoga proceeds, with multiple options to accommodate all levels of practitioners, and great music, too. Infused in every practice is the spirit of exploration and potential, with the concept that the teacher is a facilitator, proposing creative answers to the continually-asked questions: What is possible in my (the student's) body? What is most beneficial? We hope that you will leave each class feeling inspired and grateful for your body's current capabilities, with more acceptance for yourself and for others.
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: Isaac and Natalia Hacerola have completed the Interdisciplinary 200-hr. Yoga Alliance certification at Nosara Yoga Institute in Costa Rica.
First introduced to yoga with sun salutations on an Outward Bound sailing trip in the Puget Sound in 2001, Isaacbegan a deeper exploration of his yoga practice in 2003 while living next door to a studio. His practice has evolved with the gifts and inspiration of several influential teachers and fellow practitioners, building a strong foundation of traditional asana while at the same time exploring creative variations inspired by dance, music, and other movement arts.
 Natalia sees her yoga as a dance with spirit and nature. In addition to her Master's in Transformative Leadership from the California Institute of Integral Studies (www.ciis.edu) and certification as a Doula, Natalia's education includes a background in Spanish, Italian and Peace Studies.
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| YogaBuds |
YogaBuds is a group of classes that take a holistic and child-centered approach to teaching yoga. Traditional yoga poses and techniques are recreated in fun and educational ways. Reading, storytelling, music, creative arts, science and earth care are incorporated to educate the whole child. This keeps the class engaging and educational for children’s active minds and bodies. Children increase their strength, flexibility, concentration and ability to relax. Yogabuds provides experiences that empower children with skills and knowledge they will use throughout their lives.
CLASSES ARE DROP-IN OR PRE-REG!
Wednesdays 4:30-5:30pm Fall 1: 9/8-10/27 (8 week session)
Cost : $80 for one child, $140 for two children
Drop-Ins welcome $12 per class
For more information or to pre-register, contact Nikki Cook.
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Nikki Cook, YA, MSEd-Counseling, is a YA with YogaKids International. She was introduced to the YogaKids program when her oldest daughter began participating in a kids yoga class. Nikki was amazed by the positive and profound impact practicing yoga had on many aspects of her daughter’s life. As a mother, teacher, and counselor, Nikki is continually searching for new tools that will enrich and empower the lives of children. Her experiences in the YogaKids training program strengthened her belief that children benefit greatly from a holistic, child-centered approach to teaching yoga. Nikki’s intention for every class is to create a welcoming, fun, and peaceful environment where children will be respected as individuals and feel free to be themselves. • In addition to the joyful practice with her yogabuds, Nikki is a student of yoga herself. She practices Bikram yoga at A Perfect Knot and has a daily at home practice as well. Nikki is an avid reader and knitter who loves to spend time with her wonderful husband Eric and their 3 little yogabuds Zoe, Lila, and Thea.
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| Beginners Odissi Dance |
Odissi Dance is one of the earliest established classical dance forms from India. It is distinguished from other classical Indian dance forms by tribhangi, the body's independent movement at the head, chest, and pelvis, and upon the basic square stance known as chauka.
This class will be an exploration in basic stances, movements, and poses of Odissi dance. It will include introductions to rhythmic steps, mudras (hand postures), head and eye movement, and facial expression. Students will also learn small segments of the classical repertoire of pure dance, theatrical dance, and devotional dance.
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 TEACHER: Raka Bandyo was born and raised in a Brahman family in Michigan. She began studying the classical Indian art form of Odissi Dance in 1984 with Guru Sangetta Kar, longtime student of the most renowned Odissi Dance Guru Kelucharan Mohapatra. Raka has performed for several years as both a solo artist and in group dances at several cultural event and celebrations. In 2003 she began teaching Odissi dance until in 2005 when she moved to Madison, WI. Since that time she has been a student of Modern Dance with Collette Stewart, Aerial Dance with the Cycropia Aerial Dance Collective, and Yoga with Lisa O’Conner. Raka also offers private lessons.
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| Scaravelli-Inspired Yoga |
In this class, you will be led to connect with the natural expression of the body. With the breath and without force or stress, you will release tension, restore vitality and aliveness, and discover your strength. Emphasis is placed on cultivating freedom in our bodies, which comes from focused but playful exploration of the asanas in order to liberate ourselves from layers of holding, and reawaken the spine. It is not a method, but a practice - a celebration of wholeness and beauty and the richness of life.Open to everyone. All levels of yoga experience welcome, even those new to yoga.
For more information about Diane Long and
Vanda Scaravelli
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dianelongyoga.com
Vanda Scaravelli
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Kay Campitelli has been practicing yoga since 1995 and teaching since 1997, in the tradition of Vanda Scaravelli. Kay studies with Diane Long, who was Vanda's principle student for more than 25 years and is one of the most important and innovative teachers of our time. Kay's instruction is based on careful attention and intuition, offering a highly personalized experience that allows you to free yourself from habits and tension and connect to an ever-deepening place of grace and vitality within. Although Kay is newly based in Madison, she has been teaching classes, private lessons, and workshops throughout the US and Europe for more than a decade. She was most recently based in Rome, Italy. Kay is also a nationally certified massage therapist and available for sessions.
Offers private sessions, consider barter.
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| 1. Yin Yoga 2. Bikram Yoga w/ Alex |
This class is a "lite" (75 minute) end-of-the-week version of the amazing 26 pose sequence, made famous by Bikram Choudhury and his teacher, Bishnu Ghosh, that systematically stretches, strengthens, lubricates and oxygenates 100% of the body, restoring all systems toward healthy, balanced order. It is intended for any level of student as each pose has its beginning and advanced stage. The room is warm (90 degrees only) to help the stiff places get moving and to promote a gradual detoxification of the tissues through sweating. Layering of clothing is encouraged in the wintry months so the body doesn't cool down until the end of practice. Be sure to bring your largest towel, a washcloth, and a water bottle to every class. (Please bring 2 towels if you tend to sweat a lot.)
A gentle & relaxing class that works deeply into muscles and connective tissues through extended holds of postures. It is the perfect class for meditators & those who lack flexibility because we will work deeply into the connective tissues and the joints. These are the deep yin tissues of the body, relative to the more superficial yang tissues of muscles and skin. Yin Yoga opens up these deep, dense, rarely touched areas.
Most forms of Yoga practiced in the U.S. are Yang; they emphasize muscular movement, contraction, and stabilization (all of which are important). Yin Yoga targets the connective tissue especially in the hips, pelvis and lower spine, and emphasizes deep tissue opening and restoration. This type of practice complements the more muscular styles of Yoga like Bikram, Hatha, & Vinyasa Flow.
Years of a dedicated asana practice will make anyone healthier, stronger, and more flexible, but at some point the muscles will have reached their limit of flexibility. New depths in postures, deeper ranges of motion, or an increased flow of energy may only be achievable by focusing on the deeper tissues of the body. This is why so many students are finding Yin Yoga to be the perfect compliment and balance to their more active, yang practices. For most, this class is one of the most challenging, yet totally relaxing experiences they have.
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 TEACHER: Alex Pfieffer's teaching focuses on alignment, breath, action and attitude to target full detoxification of the self: physical, mental and emotional. The result is a class meant to exercise one's spiritual edge from struggle to ease; from intensity to peace; from swimming in madness to inner clarity. "The trick" he says, "is to eliminate the blocks that keep the body and mind from its alignment with Nature. From there comes action without stress, which heals even ailments such as the bulging discs I once had. Align with Nature and there is great flow."
Since Bikram Teacher certification in 2004, Alex has been helping students experience alignment as more than where one puts body parts, but as an exploration of one's embodied experience, actions, and the quality of being fully present that casts out emotional, physical, and mental "garbage." Cast out the garbage and all that is left is the wellspring of peace, ease, release, gentle strength, inner reserve, and power.
Alex continues to refine his understanding of the human bodymind. He is also certified in Anusara Inspired Hatha Yoga and practices both Integral Bodywork (similar to rolfing) and Thai Yoga Bodywork. He is technically knowledgeable, but expect a class that is more like song and poetic exploration than like rote science. What matters most is that you leave feeling centered and full of the vitality that becomes a life well lived.
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Phoenix Rising Yoga
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Phoenix Rising Yoga is a self-empowering hatha yoga practice developed by Michael Lee as an awareness-based offspring of Kripalu and Bikram yoga styles and client-centered and gestalt psychotherapies, offering a deeper connection with self. As other hatha yoga forms, Phoenix Rising Yoga includes warm-ups, breathwork, standing & floor postures, meditation and relaxation. The combination of classical yoga techniques and elements of contemporary body-mind psychology, encourage a deeper connection with both one’s physical and emotional self. Integrating focused breathing, this connection is held and explored, fostering release, personal growth and healing.
PRYT requires no previous yoga experience.
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 Andrea Schultz completed her 200-hour yoga teacher training through Phoenix Rising Yoga Therapy Center in Bristol, Vermont. Andrea has also completed 74 hours of Phoenix Rising Yoga Therapy training with Elissa Cobb and 40 hours of Lifeforce Yoga for Depression & Anxiety training with Amy Weintraub. Andrea has been regularly practicing and studying Kundalini, Kripalu, Lifeforce, Sivananda and Phoenix Rising yoga for six years.
Professionally, Andrea completed her graduate studies in clinical social work in 1994 and has participated in a post-graduate certification program in Gestalt Psychotherapy at the Gestalt Institute of Cleveland. Andrea maintains the following credentials: Licensed Clinical Social
Worker, Phoenix Rising Yoga Therapy instructor (RYT-200), Llifeforce Yoga (for depression and anxiety) Level I Practitioner and Certified Personal Fitness Trainer (NFPT). Andrea joyfully maintains a psychotherapy & wellness practice in Madison, WI. In addition to yoga practice, Andrea thrills at spending time in nature, at her community garden, on the trapeze, doing acro-yoga or engaged in a woodworking or writing project.
"Of all of my years of study, training and workshops, nothing has had a greater impact on my life, my relationships, my health and my work than yoga. I am so thrilled and honored to be not only continuing on my own yogic journey, but to now be able to share and engage with others in a new
way of being with self, others and the world!I believe in the whole person—working with mind and body as one. I trust that each of us is an authority on our personal truth, on our experiences
and our needs. I am committed to facilitating opportunities for increased awareness so that each of us has an opportunity to better understand herself/himself and through that awareness incorporate self acceptance and continued growth.”
I bow to and honor the wisdom and the divine within you…"
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| 1. Candlelight Flow 2. Vibrant Flow |
Candlelight Flow: This rhythmic Vinyasa class will bring your inner groove into fluidity with great music and a softly-lit room. Explore the pulsations of breath and movement in this creative and integrative class; you will leave glowing from the inside out. All levels welcome.
Vibrant Flow: This dynamic Vinyasa class is designed to detoxify the body and initiate strength, flexibility, and stability in your practice. We will focus on creating a radiant flow of energy through heat-building sequences. Discover how asana can liberate you from patterns and provide a safe space to release tension. Leave feeling invigorated and centered. All levels welcome.
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Sara Kraemer discovered yoga at A Perfect Knot and is thrilled to teach at the beloved eastside studio. She completed her Yoga Alliance certification in Vinyasa yoga with Janet Stone in 2010, and has completed teacher trainings with Shiva Rea and Street Yoga. In addition to teaching at A Perfect Knot, she co-leads an afterschool yoga program at the Allied Drive Learning Center.
Sara approaches her love of yoga as a living practice and emphasizes service, compassion, and community in her classes. She views yoga as a revolutionary act that can provide health and vitality to any person regardless of race, age, or socioeconomic status. She currently works at the University of Wisconsin-Madison and enjoys an inspiring career in K-12 education reform.
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TEACHER: 
