Upper Valley Yoga Blog

Fall Back

To "fall back"....it's an interesting phrase and our hint, this time of year, as to which way we wind the clock: We fell back on Sunday (and some of us "fell back" to sleep. Divine!). "Fall back" can also mean to retreat, to recede, to withdraw. Which seques me neatly to pratyahara, or "the withdrawal of the senses."

Pratyahara is the fifth limb in Patanjali's eight limbs of yoga, and is a kind of loading dock between the physical limbs (asana, pranayama) and s. . .    Read more

Tenderizing the Heart

Yesterday I went out to the trails behind my house to meet a friend for a late afternoon 5K run through the state park. (And by “run” I mean “jog and gab.”) Jean’s meeting ran late though, and she couldn’t make it. And my first feeling, after disappointment about going alone, was irritation that I didn’t have my ipod with me and would have to go back to the house to get it. That, or run without the distracting offerings of Radioloab or This American Life, or some other. . .    Read more

The practice, the music, the November Challenge!

Kripalu, Lake Mahkeenac, Lenox MA
I’m recently back from 6 days at Kripalu, an absolute luxury and much needed opportunity to experience a retreat for body, mind and soul. Each day brought different gifts, rich experiences, astonishing revelations, challenges and struggles, and if I share them all here with you you’ll be clicking on out of this email in no time, so I will try to distill it. 

As I mentioned in my last email blog, I took a Yoga Nidra immersion, a. . .    Read more

Go Away to go in

In a couple of weeks I’m headed to Kripalu to spend a week studying and practicing Yoga Nidra with Jennifer Reiss. I made the plans about 6 months ago, when I was contemplating my first Autumn without kids at home, and anticipating the need to immerse myself in contemplative practice of some kind. Let’s just say it felt like a more positive choice—not to mention less melodramatic—than beating my breast, rending my garments, and keening with loss. I suppose I could have chosen instead to train. . .    Read more


The other day I was sweeping the studio floor, preparing to teach class, when I literally tripped over the head of the mop as it broke apart. I tripped, and fell against the window sill, where someone had (playfully, I like to think) placed a tiny figure of Ganesha. In the Hindu pantheon of deities, Ganesha is generally understood as the remover of obstacles, as well as the god of success and new beginnings. Really, that’s kind of a tall order for any one being, even a god. A self-p. . .    Read more

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The building itself was renovated to be energy efficient, and the room is moderately heated in cooler seasons to promote a good, healthy sweat, but not heated to an excessive or wasteful degree. There are cubbies in our large office to store your personal belongings, a spacious changing room, a comfy sofa and a water cooler (please bring a water bottle to fill, to cut down on paper cup usage). Two nice, clean bathrooms are located just down the hall. There are also cubbies in the studio itself for valuables, which students are welcome to use. We have a full lending library of yoga books, and encourage students to borrow freely. Gift certificates are available for purchase in any amount.

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Please do not wear perfume or any strong scent

People with allergies can be very sensitive to scent. Also, lots of people sweating in a closed space is less stinky than lots of people all wearing different brands of perfume or deodorant.

Wear comfortable clothing

Not so tight it binds, not so loose it gets in your way. And please do not wear clothes that “gap” and are inappropriately revealing.

Practice on an empty stomach

If possible, don’t eat at least three hours before practice. If you know that this isn’t possible for you, eat easily digested food one hour before class.

No food or outside beverages inside the studio

If necessary, bottled water is okay, but remember we are trying to generate internal heat; constant sipping cools the body. After practice, drink plenty of pure water.

Bring your own mat

Shared mats are not hygienic; you may borrow one from us if one is available, until you are able to purchase your own, but please clean it afterward with the mat wipes provided. Please understand mats may be borrowed on a first come basis….we have only a few to borrow, and do occasionally run out of them.

Keep your eyes on your own practice

The practice is richer when it happens from the inside out. It’s not about comparing yourself with the person next to you. Be present with your own experience.

Be kind and loving to yourself

Rest when you need to. Honor where you are in your practice. Use the energy of those around to inspire, not diminish, you. Remember: you are perfect just as you are now, and yoga is meant to enhance that understanding and let that perfection shine. Have fun!

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Newcomers! 3 for $30

If you are new to Upper Valley Yoga, you can purchase a 3-class pass for $30! (For our first-time guests only, package expires 15 days after purchase)

Single Class, $18

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $15

*Full time high school and college students, Seniors 60+

10-Class Pass, $145

Expires after one year

10-Class Pass, Student or Senior* Rate, $130

Expires after one year

*Full time high school and college students, Seniors 60+

5-Class Pass, $80

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $70

Expires after 6 months.

*Full time high school and college students, Seniors 60+

Unlimited Yoga Passes

Monthly, Auto-Renew with credit card, $99/mo

Unlimited yoga. 6-month commitment is required; early cancellation fee of $50 applies if the auto renew is canceled before 6 months. This is the best value if you plan to attend at least 2 classes per week.

One month, unlimited, $150

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $140

Unlimited yoga with no commitment required.

*Full time high school and college students, Seniors 60+

3-Month Unlimited, $390

Unlimited yoga, 3 months

If you don’t yet have a mat, borrow one from us and please clean it afterward with the mat wipes.

We have a limited, need-based scholarship fund available for those who are struggling to pay for classes; please email or call us to inquire. We also gratefully accept donations for that fund in any amount. In addition, there are occasional work/study opportunities. If you are interested in being on the work/study list, please let us know!

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Upper Valley Yoga requires the use of your personal information for record-keeping and payment purposes only. We are committed to safeguarding your personal information, and will do so by using state-of-the-art digital technology and encryption services. We will not distribute your information to third parties.

We may use your online information to contact you about class cancellations or other information regarding Upper Valley Yoga. We require your personal information in order to provide you with an efficient and safe online class-registration and payment experience. Please feel free to contact Upper Valley Yoga with questions about this website, our privacy policy and terms of use.