Derek Beres is not only personable, funny, and genuinely interested in his students. He’s also a writer and a DJ with a groovy playlist (his playlist tracks are updated weekly on his website, www.derekberes.com). The theme of his Tuesday Power Vinyasa class was backbends and shoulder openers. We began with restorative fish pose and then a counter move, seated forward bend. 

Warm-ups did not come in the form of sun salutations but rather some interesting sequencing involving high lunges, wide-legged Uttkatasanas, Ardha Uttkatasana with both elbows above the head and some early twisted lunges. We slowly built up heat with a series of peaceful warrior back to extended side angle back to peaceful warrior and some other sequences. He slowed us down for crow to Catturanga transition, urging us to use our whole body to jump back, making the transition much slower and harder.

The transitions were so elegant and subtle I rarely figured out where we were going next. From a twisted side angle we evolved into a lunge twist into a twisted Uttkatasana coming onto the balls of the feet, dropping the hips and then balancing in a side crow. In another sequence we took a twisted lunge with a wrap followed by bound Utthita Hasta Padangusthasana back to a bound twisted lunge, dropping the back knee and coming into Anjaneyasana with a backbend. “See if you can reach for your toe with your fingers,” Beres said. Sleuth, assuming her toe was a million light years away, came out of the pose but the perceptive Beres rushed to my aid. “Stay there,” he said, while he moved me into the pose. “You don’t realize it but you’re half an inch away from your toe.”

Class ended with a camel, two wheels and some supine twists at which point the class went dark as the sultry music of Zero Seven’s “In the Waiting Line” played, complementing the sizzlin’ summer air outside.
 
Membership only or call Pure Advisor for Guest Pass to one class.

—Marie Carter for Yoga Sleuth

Pews are moved to the back of the church and white sheets are spread out on the floor to make room for Hari Kaur’s kundalini classes. With its high ceilings and stained-glass windows, the church is spacious and peaceful. This is a glorious space to practice your Ong Namo Guru Dev Namos. The first time I saw Hari Kaur several years ago I was intimidated by the turban and all-white dress. But as soon as I got to know her, I felt I’d found a kindred spirit. She’s a generous, funny and wise teacher. Before class starts she usually takes the time to greet students and is especially welcoming towards newcomers—she makes sure to carefully explain the practice to the newbies.

“Foundation for Infinity,” one of the classics, was the set for the night. “Yogis are not supposed to be spaced out people,” Hari said. “They should be grounded and that’s what this set does. It grounds before you can move up to the upper chakras.” She played a drum heavy “Wah Yantee” to get us in the mood for the set.

We began with a spinal twist variation, interlocking our hands behind our necks, inhaling to the left and exhaling to the right. Then, sitting in easy pose with our hands interlaced behind us, we bent forward and came back up. Also included in this set was back platform pose and crow pose (known in other yoga circles as squats). There’s very little holding in Kundalini—it’s all about rhythm and movement. We followed squats with standing side stretches and inhaling to stand with the arms up above and exhaling to a front bend. We finished the sequence with some rhythmic kicks while chanting HAR, the seed sound for creation.

Kundalini class usually ends with a meditation. We chanted with Singh Kaur’s “Har Har Mukanday,” pulsing the navel point with each “Har Har.” “Mukanday” means “liberator.” This is a mantra that turns challenges into opportunities, an appropriate mantra for this church. Lyndon Harris, the pastor, was running St. Paul’s church in the Financial District during 9/11. During that period he opened up his church providing food, counseling and massage to the rescue workers. It was during this time he got the idea that a church could be so much more than a place to worship on Sundays. Hence, there are now seven Kundalini classes a week, among other healing modalities, and the price is kept low so class is affordable to everyone.

$10 for a single class.

—Kipper White for Yoga Sleuth

One of Sleuth’s first teachers used to say that yoga without the breath is just exercise. "Just" exercise brings a lot of us to yoga—including yours truly—so for years this instruction went in one ear and out the other. Now, after several years of Vinyasa and Ashtanga style yoga, Sleuth can fill in her own breath calls when her teacher doesn't and knows her Ujjayi from her Kapalabati.

So when J. Brown told her that his six p.m. Sunday open class at Abhyasa would focus on the breath, she rushed to unroll her mat in the (beautiful, brand-spanking-new) studio.  

We began practice by chanting before we moved into Vinyasa-style breath work. While lying on our backs we brought our arms overhead to rest on the floor with our inhales and released them down to our sides with our exhales. We repeated the motion with each leg. This movement, some simple seated and prone twists, and other easy physical movements like them filled the first half hour of class. As we went through these simple Asanas, J. repeatedly told us to "Let the breath be the work.” He coached us on strengthening our Ujjayi, often putting his hands on our bodies as a physical cue where the breath should go. 

Typically, if I’m not working at my edge and sweating profusely, I’m bored—and I think J. sensed this. He singled me out for special attention (although personal attention is a calling card of this class). J. placed his hands behind my right shoulder blade and instructed me to breathe into the tension there. The chronic pain I've carried in that spot for years retreated and released a bit. J. moved on to the next student as I thought, "How did he know?"

Release, rather than work, is the theme of this class.

We did move into sun salutations, a series of standing poses (warrior I, triangle, warrior II, extended side angle, etc.) and seated bends, but we continued to focus on breath—not alignment, not power, and not speed. Breath. It has been a long time since I had a teacher so closely examine my practice (the small class size, about seven students, helped). J. pointed out the hyperextension in my arms and showed me how to address it right away. At his prompting, I committed to practicing downward dog with bent knees for the entire class, and finally felt the deep bend in the hip creases that the pose is supposed to foster.

This style of practice isn't for everyone (diehard cardio-vores, for example), but then, as J. pointed out, maybe full Hanumanasana shouldn't be for everyone, either. "You have the forms. Maybe your practice needs something else," he told me at the end of class, before a restful Savasana. It does, and I'll be coming back to Abhyasa to get it.

Drop-ins at Abhyasa are $17; mat rental is $1.

-Ruth Curry for Yoga Sleuth

This Yoga Sleuth is not a regular Anusara practitioner but when I go to classes taught in this style, I am always reminded of how sincere and accessible the teaching is. A recent class, taught by Andrea Frade, at the Akasha Project studio was no different.

Andrea had just gotten back from Wanderlust after winning a free ticket in a lottery. She started the class with a talk about allowing life to meet you as much as you meet life. This, she said, can be accomplished by making space in the heart and by bringing concentration to your practice. In other words, if you manifest goodness, goodness will find you.

We meditated on those thoughts as we moved through a sequence of child pose, plank, down dog, cobra and lunges. Later we took side angle, half moon, pigeon and full wheel. All the while we manifested more room in our pelvises by hugging our shins and spreading our pinky toes. Andrea’s adjustments were deliberate and well-executed.

Attendance was small and as with many Anusara classes we did partner work. Sometimes I get nervous partnering with people I don’t know. But Andrea’s instructions were especially clear and specific and that helped a lot in partnered standing backbends, handstands at the wall and standing drop-backs in the middle of the room. Savasana was well earned and deep.

After class, I spoke with Akasha Project founder Elaine Musselman and teacher Sara Neufeld about the work they’re doing with school kids and with disadvantaged adults. The Akasha Project is dedicated to providing yoga to those who might not otherwise receive it. Their public classes support their service work. Their desire to bring the power of yoga to anyone who needs it is a goal worth supporting. With quality teachers like Andrea, that’s an easy thing to do.

Classes at Akasha Yoga are $20 and mat rental is $2. There are lots of discount programs and reduced rates are available for Akasha Project participants. Email info@akashayoganyc.com for more information.

-Brette Popper for Yoga Sleuth

I wish I had the good fortune to study basics with more teachers like Siri Peterson when I was beginning my yoga practice. While it’s never too late for a great basics class, if I started my practice with a good teacher I wouldn’t have drilled as much incorrect form into my body.

Siri wasn’t overly concerned with her playlist (she just played the cd she found there) and didn’t really get us into too much of a flow. What she did do was break down key points of alignment in a few poses, peppered with beautiful and sound bits of philosophy.

She began the class with a seated guided relaxation, asking us to witness and be with whatever comes up. She spoke about tapas, and how we require this fire to help move us through the difficult times.

Throughout Surya Namaskar A, she broke down the arm and hand positioning for downward dog. Apparently if we aren’t putting weight in the base of our index fingers, we really shouldn’t be in the pose. She also changed my ever-evolving Chaturanga by pulling my shoulders even further back. All very simple and basic adjustments, I know—but without the careful and knowledgeable eye of a teacher like Siri it is amazing how long these things can, and do, go unnoticed.

Just as important was Siri’s grounded philosophy. Following her tapas theme she said it is often our reaction to discomfort that is more toxic than the discomfort itself. She guided us into finding our core strength in pigeon prep, pointing out that we must first trust ourselves and feel grounded to really open. Nothing she said was over the top, or in your face. It was just honest and accessible.

If you are looking to check in on your alignment or start a yoga practice off with safe and precise instruction, find a basics class with Siri Peterson. She is warm, generous and will give precise adjustments that may help your down dog and light up your inner tapas.

Single class is $17; $32 for two classes.

-Alexandra Blatt for Yoga Sleuth

On a sultry summer day Sleuth took the F train to Brooklyn to check out Julie Dohrman’s Anusara class at Abhaya Yoga. I entered a big, wide open room with cream colored brick walls, shiny wood floors and large windows looking out on the water. As I set up my mat I could feel the sun shining in and see the Brooklyn Bridge. 

We began class in a comfortable seated position. Julie, a small but strong woman with a bright smile and inviting voice, announced that today’s theme was going to be moving to the next level. She told us the story of Ganesh, the remover of all obstacles. She discussed his big belly, which holds a world of possibilities, and his elephant head, which represents wisdom. He is in all of us, she said. We shut our eyes and did a call and response chant. 

We began our Asana practice in Tadasana. Julie instructed us to soften our minds before we focused on the body. We went through a few sun breaths to down dog and Uttanasana. We moved into plank and then baby cobra, but with wide hands and on finger tips. She explained that the higher our hands, the more room we had for our chests.  We did a few lunges, a twist and King Arthur pose. There were interesting variations on poses, such as Warrior II with both hands on the inside of the foot, which created a deeper stretch for the hip. We then came up into classical Warrior II and Parsvakonasana. We held the poses as Julie walked around and adjusted our bodies. She explained that her adjustments were based on the principles of Anusara, rather than just alignment points. She wanted us to create more space to breathe and move. The first principle of Anusura, she said, was Opening to Grace.

When we were transitioning from Ardha Chandrasana to Trikonasana, Julie stopped us to demonstrate the poses. She was not afraid to stop class to teach us something that would improve our practice. Too many “open” level classes lack this quality. They teach to the advanced student and forget about everyone else. Julie made a point to check in with newer students and give modifications to the woman with a bad back on the mat behind me.

Next up was Hanumunasana pose, or full split. Julie explained how she wanted us to approach the pose: take it slowly and get to our edge, instead of pushing too fast. After doing it once, she had us partner up and adjust one another. This created a friendly Kula or community feel to the class.

After lotus and happy baby, we stretched ourselves out with a nice long down dog, bridge pose, Apanasana and then a well deserved Savasana. Throughout the class Julie brought up Ganesh and how each one of us has a world of possibilities and wisdom inside of us: We just have to start removing our own blocks. I can see lots of people in both Brooklyn and Manhattan coming to Abhaya Yoga for Julie’s classes. She is light, funny, wise and playful in her teaching.

-Margie Suvalle for Yoga Sleuth

Single Classes are  $18, but the first class is only $10. Ten card packages are $150 and there are also larger packages and monthly memberships available.

"Socks off!" was the first thing Jillian said to me as I laid my mat out on a sweltering afternoon at Kula Yoga. With a grin I complied and set up shop near the back of the room. Spying another student in socks, Jillian playfully chided her as well. “Did you guys come together?” she said, pointing at me. “You need to see what your feet are doing.”

I would soon come to understand Jillian’s diligence in this respect, as we commenced a class that had the most rigid adherence to proper alignment and pose expression I have ever experienced. Even in a room of 20, Jillian’s mission is to ensure that everybody is in the best possible expression of each Asana. Her cues are focused on the anatomy—where your arms and legs should be, where your chin should be in relation to your chest. If you are trying to press your fingertips to the floor in forward fold and they don’t all quite make it, then you are using blocks. If the eyes of your elbows aren’t facing forward in down dog, then you’re cheating your palms to the sides until they do. If your elbows aren’t hugged to the sides and your shoulders not opening in cobra, then odds are you’re gonna keep working on that pose till they are.

We began in Sukhasana (easy pose), on blocks if there was any hint of a rounding spine. Ignoring the heat, we explored each pose for as long as we could hold it. Jillian gave us a motivating “breath countdown,” which gave us the strength to stay in the pose for the suggested duration. We tried variations, like switching our inhales and exhales in cat and cow, and bringing our heads onto blocks in pigeon. Jillian greatly improved my plank pose in the blink of an eye, by simply having me spread my arms wider until they grazed the sides of my mat. Bridge pose saw us gripping the sides of those mats as we lifted our hips high to the sky. In a high lunge we clasped our hands behind our backs, bringing our shoulders behind us, and after holding that for several breaths, went into a heart-opening backbend. We had a virtual workshop on Warrior II: as we came up, Jillian suggested we ground our back foot exactly where it was, rather than inching it closer as many yogis do. This brought us into the deepest and widest expression imaginable. When some Yogis didn’t quite make it, Jillian called for “Warrior II: Take Two,” and we performed the entire sequence again until she was satisfied that all 20 of us were in our best Vira II possible.

For our perseverance in the stifling heat we were rewarded with a long Savasana, capping off one of the most motivating and educational classes I’ve taken part in.

Classes at Kula are $18 with a $1 mat rental; new students can try three classes over a month for $30.

-Jim Catapano for Yoga Sleuth

The room at Kundalini Yoga East is very pleasant. It has plush carpeting and cushions, a tratakam photograph of Yogi Bhajan hangs on a wall painted with fluffy clouds against a violet background.

Sat Jivan Kaur is the plain-spoken matriarch of the Kundalini Yoga East studio. Having been an early student of Yogi Bhajan’s (and at one point, his personal chef) she has been teaching since 1971. That is perhaps why she walked into the studio without introduction and simply asked us to bring our hands into prayer and chant the Adi Mantra, “Ong Namo Guru Dev Namo.” That, plus the fact that about 90% of the class wore all white with a head covering, made it clear that this wasn’t exactly the kind of class for newbies.

Sat Jivan Kaur began class with a little explanation for breath of fire. “Stick your tongue out and pant like a dog,” she said. We performed alternate nostril breathing before starting the kriya set called “Balancing the Brain.” Kriya means “completed action” and the sets follow instructions left behind by Yogi Bhajan. There are hundreds of different kriyas out there and every one is different, so Kundalini classes are always surprising and varied. This one was a tough kriya with some hard navel point exercises: alternate leg and arm lifts, then holding our legs wide and up while shaking from the hip joint. “Yogi Bhajan made kids do this for thirty-one minutes,” she said, and smiled as we grunted and groaned our way through it.

The arm exercises were similarly difficult. For “Balancing the Brain,” we held our arms straight out to the side with one wrist bent up and the other down, coming back to neutral then switching which wrist was up and which was down. Another exercise entailed holding our right hand near our face and then coming close to slapping ourselves several times before we rested. These arm exercises went on for a good four or five minutes. It was a challenging and intense experience.

For meditation we held our arms straight up and squeezed our ears with our elbows while we listened to a mantra that meant, “All my pain and suffering is gone when I remember God.”

For our pains, Sat Jivan Kaur played the large gong during Savasana and served us Yogi tea outside in the well-stocked store. Sleuth easily made friends while waiting for the elevator, and found that this friendly crew has been going to Kundalini Yoga East for many years. All the more reason to come back.

$18 per class, mats not required.

—Marie Carter for Yoga Sleuth

For Chinese New Yorkers with little or no knowledge of English, Maggie Studio in the heart of Chinatown is a great addition to the neighborhood. For English-speaking New Yorkers, it’s a unique treat. The owner, Maggie Luo, holds Chinese culture classes during the day, teaching drawing, photography and Chinese language e-classes.

Each yoga class at Maggie Studio is unique, and this one was no exception. Class began with the hardest pose of all: Savasana. Karuna (a Sanskrit name translated as “compassionate action”) took us through a deep relaxation in English, Mandarin and Cantonese.

Karuna, a teacher who moves around the room with elegance and poise (probably because of her Chinese folk dance background) then had us do some Pranayama, both Kapalabhati and Kumbhacka (breath retention) breathing. We then moved onto some gentle sun salutations incorporating knees, chest, and chin. “OM one, OM two, OM three,” she counted out between transitions.

We moved onto our backs to open our hips, bringing our right leg into half lotus and bending our left knee into our chests. We performed all the postures slowly and Karuna gave alternatives for more difficult postures. The class was truly elclectic: the yogis in the room ranged from late teens to a few 70-year-olds. Sometimes class was completely silent; then classical music would drift into the room. We practiced Savasana between each set of postures.

A series of leg lifts prepared us for headstand practice. Karuna skillfully walked through the room giving help to those who needed it. It was inspiring to watch some of the seniors try out their first headstand. Backbends came in the form of locust, cobra, bow pose and for the more daring in the class, wheel. To end we bounced our legs up and down in butterfly pose before stretching our legs out and moving forward into Pascimottansana.

A relaxation tape played in English during Savasana as Karuna translated into Mandarin and Cantonese. Sleuth found herself surrounded by smiling, friendly faces at the end of class asking me, “Is your first time here? Welcome.” There was so much openness and joy at this studio, it reminded me what yoga is really all about.
 
$15 per class; packages available.

—Marie Carter for Yoga Sleuth

Ready for an old school class, Yoga Sleuth headed up to World Yoga Center, which is the epitome of old school style in more ways than one.  Founded in 1972, World is not only still at its original address, but it is still run by Rudrani Farbman Brown, who opened the school 37 years ago.  Initially the studio was Hatha-style via Rudrani’s tutelage under Swama Satchidananda, but following her training with John Friend, World Yoga converted to Anusara in 2001.

The studio, strong with the scent of incense, is a small no-frills space - perhaps a tribute to its uncommercial spiritual intent. Save for the yoga supplies and a small altar, it looks like any other Upper West Side studio apartment, with the tiny kitchen converted into a reception area, and one bathroom.  Since there is only one little place to keep your bag and street clothes, be prepared for a slight delay at departure.

The teacher is Alice Hogan, who also teaches restorative, and she incorporates much of that feeling into this level one. We begin in an extended savasana (further extended as Alice must also man the reception desk and admit latecomers, Yoga Sleuth included). As class begins in earnest, Alice suggests that we all think of something in our lives that we need to let go of, and dedicate our practice to that idea.

We begin with a simple slow cat/cow followed by seated side stretches, which feel great after the lengthy savasana. We continue with a slow basic Sun A followed by a warrior sequence, which is (paradoxically) relaxing. I relish the opportunity to break down the poses and correct some bad alignment habits I have picked up. We go from extended side angle to triangle, to half moon, which I am suddenly able to do without a block! I even experiment by placing my hands in prayer - though I’m not ready to look up yet.

Alice has a soothing voice (perfect for her restorative, which I plan to try as soon as possible) and the class is a very slow, relaxing Hatha-like sequence, with the poses held for half a minute or more, and with very specific alignment cues. There is no music until halfway through (it appears she may just have forgotten), and when there is, it is unobtrusive; sitar-infused Eastern Music that lulls us into a further relaxed state.

There are ten of us tonight, many of whom are clearly regulars as Alice is familiar with their practice and even asks them to demonstrate poses, such as tonight’s inversion, which is a forearm stand at the wall.  Though I do not perform the full expression, Alice helps me find the proper form by placing a block between my arms and having me look up and open my heart with my back arched. This in itself is fairly grueling to hold for an extended length, but I vow to get used to it as I progress to the full pose.

We wind down with a total of 6 glorious dips into pigeon, 3 on each side. The final one is the upright version, which everyone performs well, and then we have our Yogi’s choice of bridge or wheel. This is followed by one of the longest savasanas you’ll get. As we “bliss out” Alice comes around and grabs our feet and gives a gentle tug, which I wasn’t expecting but I more than welcomed.

World Yoga Center is the ideal place to go to get the traditional Anusara Yoga experience. 90-minute Classes are $17 (cash only) and mats are $1.

                                                            — Jim Catapano for YogaSleuth

In a small room on the fourth floor of the new Toren residential building, Yoga Local has created a tranquil, intimate space for downtown Brooklyn's yogis.

Grace opened class by asking us to sit and breathe quietly before we chanted one OM. We began to open our bodies with some gentle joint stretches circling our wrists, ankles and neck. We warmed up our spines with several rounds of cat/cow and then extended from a flowing child’s pose to cobra.

Because our group was more advanced, Grace picked up the pace after our delicious warm up with several sun salutations and jumping to Chaturanga. Grace excelled in holding poses long enough and flowing just fast enough to build a subtle but strong internal heat.

We concentrated on Virabhadrasana I as our base standing pose and worked from there. We folded forward towards the inner thigh of the front leg and interlaced our hands behind our backs before moving from warrior I to warrior II and back to warrior I again. We then turned towards arm strengthening. We moved from forearm plank into dolphin, lifting one leg at a time before pressing into our forearms to come back to down dog.

To get us down to the floor, we started in Uttanasana, came into a squat and swiftly rolled back into Halasana where we used our abdominal muscles to slowly lower ourselves onto our backs. Grace gave us as long and relaxing of a cool down as she did a warm up. She led us through a lengthy reclined stretching sequence including knees to chest, Supta Padangustasana, Upavista Konasana and finally, a twist to release out any remaining tension in our muscles.

Classes are currently just $10.

-Allison Richard for Yoga Sleuth

ISHTA stands for Integrated Science of Hatha, Tantra, and Ayurveda. Alan Finger developed this complete, extremely holistic form of yoga, and Jean Koerner, one of his most well known students, teaches it like an expert.

I was taken in by the beauty and size of the studio when I joined Jean and the 22 other students in the Asana room. The white walls cut into gleaming black floors, and sunlight streamed through a skylight above the altar. The space felt like a tranquil cathedral. We began in Sukkhasanna and folded reverently over our crossed legs, then crossed them the other way to fold once more. Raising our torsos, our voices merged in a sea of Oms. Jean, a light-hearted, motivating and very funny teacher, told us about her constant singing at home and her family's common response of "Ouch!" to her vocalizing. She encouraged us to not worry about this ourselves and just let the Oms ring out.   

As the summer morning grew steadily warmer, we followed suit, heating up our muscles as our cat-cows morphed into down dogs. "Raise a leg if you want the AC on," said Jean. While the “Ons” outnumbered the “Offs,” even with the cool room we soon began to sweat through a classic Vinyasa flow. After each sequence we melted into down dog for six long breaths. Jean came over to adjust my head and back, allowing them both to lengthen an inch further.

Rising up to our standing poses, we gave considerable time to our alignment as we progressed from warrior II to extended side angle to Ardha Chandrasana. I decided to try my half moon without a block, and found to my delight that, at least for today, I didn’t need one. Amazing how the right teacher and the right class vibe can put you in a place you didn’t know you could find.

Turning to the side wall, we folded into Prasarita Padatonasana before challenging ourselves in balancing poses. We worked on our bird of paradises, with each student in his or her own expression of the pose (the emphasis always on the individual at ISHTA). We then engaged our cores to press into raven pose and took our mats to the wall. Jean demoed an elegant sequence where she progressed quickly from raven to tripod headstand and back again. “You don’t have to do it that fast,” Jean said. “That was only to save time!” We then spent many a breath trying it out on our own, taking breaks with our knees on our elbows and using the wall for (mostly emotional) support.

We finished class with a long and lovely seated meditation. Jean suggested that we moisten our pointer finger and press it to the third eye to open the Ajna chakra there. After a brief Savasana, we returned to our sea of Oms. “It doesn’t matter how you sound,” Jean reminded us. “As long as it comes from the heart.” And that sums up not only ISHTA, but Yoga in all its forms.

Drop-in classes at ISHTA are $22 with a $2 mat rental; new students can try a month for $60.

—Jim Catapano for Yoga Sleuth

On a warm summer afternoon, Yoga Sleuth headed to Jivamukti Yoga School in Union Square for a well-rounded asana practice. I entered the Goddess room and set up my mat. The room was large, but the soft light shining through the windows and the shiny wood floor made it seem cozy. I had only taken a few Jivamukti classes, but I loved the flow and grace of the practice and knew today would be no different.

Kumiko walked around the room and introduced herself to each individual. She passed around chanting books and asked us to turn to page 12 for a Buddhist chant. We sat and chanted several rounds, letting our voices blend together and our breath relax. We then made our way into downward facing dog. We stayed here for several breaths as Kumiko came around and physically and verbally adjusted us. We began to warm up, moving on the breath through down dog, plank and cobra poses. Throughout the class she reminded us to lift our heart as we came into each pose. Kumiko continued to circulate the room and make gentle, yet firm adjustments, including rubbing eucalyptus lotion on my neck.

We continued to flow in and out of sun salutations and standing poses, like warrior II, reverse warrior, side angle pose and triangle. Each pose got five breaths. I felt like I was moving fast enough to build heat and holding poses long enough to build strength—plus I was very focused on my breath instead of the chatter in my brain. Kumiko gave me several more assists in chair pose and Twisted Triangle. In a class of twenty, everyone must have gotten at least five physical adjustments. What a luxury!

We moved into handstand and forearm stand in the middle of the room. There was no pressure to get up, just to try and kick. Kumiko constantly reminded us to be in our practice. “Don’t look at your neighbors and compare yourself,” she said. “Try something different, do it your way, don’t push.” In bridge and wheel poses, Kumiko talked about water and how water is always letting go. If there is a rock in a river, water lets go and moves around it. We need to do the same thing with our practice and our life. Her words were simple and beautiful, and they certainly relaxed me.

We ended with a few simple twists and Savasana. After slowly wiggling our fingers and toes and returning to a seated position Kumiko told us to fidget and adjust our bodies for a five-minute silent meditation. We chanted three glorious OMs and Namaste. The class had a bit of everything: standing, sitting, twisting, inversions, backbends and balancing poses, with lots of great physical adjustments. The class is not for beginners, but for those moving forward in their established practice. Kumiko is a joy to be around and a nurturing and informed teacher.

-Margie Suvalle for Yoga Sleuth

Cristy Candler has an interesting background, having played the Wicked Witch of the East, Nessarose in the Broadway show Wicked, modeled on the cover of Yoga Journal and in Edward Vilga’s book, Yoga in Bed. Her sweet, smiling presence radiates throughout the whole class. “We can go to the room with the AC or stay in the room with the fans,” she said on a recent sweltering Saturday. But everyone in the room wanted to sweat it out in the fan room with the Sanskrit Yoga Sutras painted in red on the walls.

We spent the first five minutes of class meditating in Sukhasana while Cristy rhapsodized about the physical and mental benefits of forward bending, the main theme for that class. “I don’t know if any of you watch the World Cup, but just as a football player has to kick his leg back before kicking it forward, yogis have to look back to heal the past before moving forward. Forward bends make us look inward at the past,” she said.

Class began with some simple sun salutations and warrior poses. The sequencing was straightforward, a combination of Jivamukti and Laughing Lotus style—both places where Cristy trained. The class held about seven people; Sankalpah is known for its small classes where students are lavished with individual attention and adjustments, and Cristy’s class was no different. She counted out each pose and gave firm assists to all students, getting to know names and calling out “Nice transition” when encouragement was needed.

After transitioning to an Ardha Chandrasana, Cristy commented, “Try to soften your faces. Maybe even put a smile on your face and see how that changes the feeling of the pose.” After some Trikonasanas, Prasarita Padotanasana and Vriksasana poses we were ready to move into the forward bends, which consisted of Gomukhasana, ankle to knee and pigeon. “You can’t help but feel good about New York when you hear this song,” Cristy said as Alicia Keys’ “Empire State of Mind” played. Perhaps because of her Broadway background, Cristy’s music always seemed perfectly cued as she played a varied mix from Keys to the “Goddess Bij Mantra.”

We ended with classic forward bends, Janu Sirsanasana, Baddha Konasana and Pascimottansana.

$18 per class, $2 mat rental.

—Marie Carter for Yoga Sleuth

After a few days away from the mat and in front of a computer, Yoga Sleuth needed to reconnect with himself and his practice. Fate took me to Yoga Works Westside and the class of a master of self-discovery, the renowned Charles Matkin.

Charles is not just a yoga teacher: he is the very embodiment of the yogic lifestyle. He is a third-generation yogi who began practice at the age of five, and is married to Lisa, a fellow yoga teacher and partner. Charles is a walking, talking reminder that yoga is much more than just bending your body on a sticky mat. The 20-plus yogis gathered in the practice space were soon treated to a class that was educational, therapeutic, restorative and relaxing, and yet worked us hard enough that my arms and legs were feeling it into the next day.

Charles began with one word: “grounding.” He explained how in electronics it is that crucial connection to the earth that protects us from shock and harm. And with that we were on our backs, raising one leg to the sky while hugging the hamstring of the other. From here we stayed supine for a twist. Charles guided us to exhale with a satisfied “aaah” in every down dog and forward fold, signifying our liberation from everything that did not serve us. Or as he put it: “Free yourself from that which is not you.”

Charles is a whirlwind. Rather than staying at the front of the studio he seemed to be in a different place every time I looked up—straightening a leg, flattening a back, coaxing a student to fold deeper. When many of us weren’t straightening our spines in half-standing forward bend, Charles had us place a hand on our backs above the sacrum, feeling for any rounding there. After Charles caught on that I was Mr. Roundy Back he wouldn’t let me get away with it for the rest of class—he was always there to remind me to bend my knees and straighten my spine.

Turning to the windows we sank to our sit bones for a wide legged seat (Upavistha Konasana to you Sanskrit fans). We folded into the pose by—at Charles’ direction—doing the opposite of what one would expect. We first arched our backs to prevent any rounding, and only when we had achieved a straight spine did we relax between our outstretched legs. Then we twisted over each leg to open our side bodies, everyone in class now intoning the obligatory “aaah”.

We ended class as we began, sit bones to the earth and legs to the sky, checking out the difference when we pointed and flexed, when we grabbed our thighs or let our legs fly. By the time we reached Savasana we were already blissed out to the gills and looking forward to another class with this shining star of the yoga community.

Classes at Yoga Works are $22 plus a $2 mat rental.

—Jim Catapano for Yoga Sleuth

Dismissing the yoga program at The Standard, an uber-hip NYC hotel, would be all too easy.  After all, The Standard, located on the Hudson in a super-touristy crook of the Meatpacking District, is probably best known for shocking patrons of the High Line with the voyeuristic sexual exploits of its guests, framed within its floor-to-ceiling windows. The organization of the yoga amenities doesn't make a visit any easier—classes are frequently cancelled without notice (Yoga Sleuth made the trek to the far west side one afternoon only to find the appointed class area overrun with German businessmen) or moved to a mystery location.

However, persistence and calling ahead pays off, as the diligent will find themselves treated to one of the most interesting and challenging Vinyasa classes in the city. The Standard scored Sabina Stahl as one of its regular teachers. Sabina, formerly of Atmananda and more formerly a runway model, has a goofy, Euro energy that's hard not to like. She's attracted a tight-knit group to her 6:30 Tuesday evening class, which, on the night of Yoga Sleuth's visit, was composed of about five women and full of inside jokes. In front of the aforementioned floor-to-ceiling windows with a stunning view of the sun setting over the Hudson, Sabina quickly introduced Sleuth and one other newbie to some principles of alignment, Bandhas, and Pranayama before leading the class in a few rounds of lion's breath. Then we began our sun salutation series and moved into an intense standing sequence that lasted nearly half the class. Yoga Sleuth dripped with sweat even in the air-conditioned comfort of the studio/conference room.

"Now we're done with the warm-up," Sabina joked, before moving us into arm balances, inversions, backbends, and some additional challenging standing poses. Highlights included a long one-legged balancing sequence, in which we went through Utthita Hasta Padangusthasana, took the leg out to the side, back into Nataranasana, and up in to tree—all without resting the foot on the ground. Our arm balance practice included peacock and side crow with legs extended, as Sabina talked us through the next expression, in which the yogi transitions the weight-bearing leg from one side to the other. Is it necessary to even note how difficult this is?

Sabina's encouragement and adjustments, however, keep you going through even the toughest postures. Plus, she's funny. "Another name for this is happy boyfriend pose," she joked as the class was winding down with some seated forward bends and what you may remember better as “happy baby” pose. Savasana was as intense as the rest of the class, as Sabina led us in a guided meditation. As Yoga Sleuth gathered her belongings, the sun disappeared gloriously into the Hudson, and she considered having a cocktail in one of the three hotel lounges. It is, after all, an excellent place to people watch.  

Classes are open to non-guests; each class is $20.

—Ruth Curry for Yoga Sleuth

Sometimes Yoga Sleuth needs to squeeze in his practice between other commitments (like food and sleep). On a recent Monday with less than an hour to spare, I found the perfect fix in the Yoga Effects Lunchtime Express class led by the effervescent Sarah Nicole Baxley.

I set up my mat, blue in a sea of red rentals, in the air-conditioned Asana room. With a smile that stayed on her lips throughout class, Sarah Nicole promptly had the 20 of us on our hands and knees, reaching our right arms to the window while stretching our left legs to the door. We rotated our limbs left, right and back to center to limber up for the work to come.

Louisiana-born Sarah Nicole is certified in the mega-core strength method of Sadie Nardini, and in our brief time on the mat we worked that core to its edges. After blasting through Sun A we moved into awkward chair. Sarah Nicole urged us to use our work in the pose as a time to ponder and conquer our life struggles. After three deep breaths we lowered our sit bones to sink into boat pose—our “go-to” pose for the class. Sarah Nicole deftly juggled performing the Asana and its variations herself while keeping an eye on the class and pointing out how each muscle should be working and feeling—even the Psoas muscle got a shout-out. We moved down to half-boat and repeated the sequence several times. “In half-boat you shouldn’t be a loaf-of bread,” Sarah Nicole said. “Think more flat, like a Matzo or a Saltine cracker!” After a while the whole class was grunting and groaning but we stuck with it just for the reward: a cheery “Good, you guys!” from our spirited teacher.

After pressing down on my wayward back foot to ground it in Warrior I, Sarah Nicole led us into an extended side angle with the added challenge of reaching both arms to the front. Then we returned to awkward chair, our “seat of contemplation,” before coming down into a squat and then a sustained version of crow pose. The ab work we had done paid off: my fellow yogis and I held the difficult balance much longer than before. We finished off the class with a sequence of triangle pose to half moon to bird of paradise before culminating in a choice of head or shoulder stand. A quick Savasana and we were out the door before we could say Namaste, amazed that we had gotten such a thorough and invigorating practice in just 50 minutes.

Express classes at Yoga Effects are $16 with a one-dollar mat rental; regular classes (one hour and 20 minutes) are $22.

-Jim Catapano for Yoga Sleuth

On a scorching Tuesday morning, I made my way to Sonic Yoga for a lunchtime yoga pick-me-up. I was a bit hesitant: I’d been fighting a migraine for several days and wasn’t sure how downdog and I were going to get along for the day.

But Lori quickly put my fears to rest. As soon as students began to trickle into the space, she put on some soothing yoga music to set the mood. Before she started class she asked if there were any injuries, a gesture that gave her immediate brownie points with Sleuth.

We began with some ab work. I was a little jarred that there wasn't an opening meditation or even a moment to focus on our breath, but it was obvious Lori was determined to give us as much of a workout as she could squeeze into the hour-long class.

After our ab work we transitioned to down dog where Lori gave me a great adjustment, helping me lift my hips and lengthen my spine to take weight off my wrists. Directly from down dog we flowed through a challenging and unique sequence that began with a folded Parsvottanasana variation to stretch our hamstrings. From there we worked several low lunge variations including one where we “sliced the air with our arms” to reach one arm forward and one arm back while twisting to the side.

Soon we were using our ab power to bring ourselves from low lunge into standing splits. Lori suggested we imagine a string attached around our big toe that gently pulled our leg up towards the ceiling. Once we lifted our legs as high as we could, Lori instructed us to plant our palms on the mat and practice hopping into handstand. It took Sleuth a moment to navigate the particulars of getting into handstand from standing split, but I soon got the hang of it and successfully attempted a few good hops.

After a tricky flow of Padangustasana to Garudasana and folding warrior I, we came to Tadasana and took a much-needed pause to return to our breath. A few sun salutations later we were flowing through the same sequence again—this time a little faster. By the end of the sequence, my clothes were more than damp and I had long forgotten about my migraine. 

A long shoulderstand served as our final cooling pose. After one last detoxifying twist I settled into Savasana where I didn’t move until I absolutely had to.

Drop-ins at Sonic Yoga are $18.

-Allison Richard for Yoga Sleuth

Yoga Sleuth was in the mood for a fun and challenging class, so I headed to Yogaworks on the Upper West Side for Paula Lynch’s Level 2/3 class. Paula intelligently instructs her students to move towards advanced arm balances, back bends and inversions and I knew today would be no different.

I set up my mat next to a woman who told me she never misses Paula’s class on Tuesdays because it’s always fun and she never knows what to expect. I found that to be true right from the beginning. Paula started us on our backs with our legs raised 90 degrees. We began to move our legs in circles and then rapidly shake them.  Paula mentioned that you can tell an advanced student by how fast they shake their legs. Everyone laughed. We then stood up and stretched our arms out and began to squeeze our hands in and out at a rapid pace. I didn’t know how many rounds I could take; but then Paula simply smiled and said “done.” We worked through a few “typical poses” like cat/cow, child’s pose, down dog and baby cobra to warm up our spines.

As we moved through the postures Paula had us place a block between our thighs. She wanted us to have feedback from the block as we did the sun salutations, and I certainly did! Up next were a few standing poses, Parsvakonasana and Trikonasana, then handstand. Again, Paula encouraged us to really firm our hips and thighs in even when we changed our relationship to gravity. To open our hips even more, we worked on standing splits at the wall and then without the wall.

Then we took the hip opening, stretching and focused breathing to the next level with arm balances, Eka Pada Koundyanasana II, Bhujapidasana and Tittibhasana. I couldn’t quite lift my back foot in Eka Pada, but I kept trying to work it. The funny arm exercises at the beginning really helped me lift my body. But while I felt stable in Bhujapidasana, I wasn’t quite crossing my legs. I asked Paula what she suggested I do. “Firm your hips in, like I adjusted you in the lunge,” she told me. I gave it another shot, repeating “firm your hips in, firm your hips in,” to myself and my legs crossed with ease!

To cool down, we went through several seated postures like Pachimottanasana, Janu Sirsasana, and Marichyasana C. We made our way to our backs for a supine twist and then Savasana.  I knew I was supposed to quiet my mind, but I was so excited about how a repeated instruction like “firm your hips in” took me into an advanced pose. Paula made me feel comfortable to explore the pose farther, plus she made me laugh more than once in the class. Nope, Paula Lynch does not conduct her classes like other instructors.  She has her own twist that draws students in…to be challenged, surprised and amused!

—Margie Suvalle for Yoga Sleuth

Don’t let the name of this class fool you: Emily Shapiro is neither freak nor geek, and her yoga teaching style appeals to all. Perhaps the freakiest part of the package is that the class takes place at a comedy improv studio on 29th street. Shapiro, being an improv comedienne as well as a yoga teacher, thought it was a great way to bring yoga to her community. Shapiro is a relatively new teacher, and her style is fluid and non-conformist- I’ve never heard a teacher instruct so often to “do what feels good.” Her approach to yoga incorporates a bit of her improv attitude, with frequent bursts of silly laughter and a high-energy soundtrack that veers more toward rock than the usual yoga tunes.

Our class began with a flow of cat/cow stretching followed by a move dubbed “the cement mixer”—a big rotating ribcage stretch done on all fours that churns your trunk like a big mixing truck. It felt silly and amazing at the same time. Another new stretch, perhaps the most unexpected pleasure I’ve ever experienced in a yoga class, was a crown of the head and forehead massage against our mats. In a word: yum. 

A power Vinyasa hour followed, with a strong sun salutation and a great shoulder-stretching series aided by the 94 degree day—we were a sweaty bunch! Shapiro’s adjustments are gentle and attentive, and her suggestions of following our bliss in each pose seeped in. I stretched my hips and knees in pigeon in a way that brought a new awareness to the pose and got my hips closer to my mat. With only three of us, our class was small—hello NYC on a Friday afternoon!—so we all got lots of individual attention. The class is an open level, and Shapiro can accommodate beginners and advanced yogis alike.

Check out Yoga for Freaks and Geeks if you are looking for something different. Simple Studios, where Shapiro hosts the class once a week, is not a fancy holistic experience, and you have to bring your own mat as there are no rentals. But at $8, it’s an amazing deal. It’s pretty neat to see a yoga class pop up in a new environment, and while she’s not cracking jokes during the class, Shapiro’s lighthearted but instructive attitude is a breath of fresh air. If you’re feeling freaky or geeky or a little bit of both, pop over with your mat and see what happens.

–Biba Milioto for Yoga Sleuth

Although Paramatma Siri Sadhana is soft-spoken, she has a powerful projection and the kind of calm clarity that can only come from someone deep in their yoga. Siri Sadhana may look young, but having grown up at the Kundalini Research Institute around Yogi Bhajan, she possesses an abundance of knowledge that she expresses with precision and sincerity. 

A spunky version of “Aad Guray Nameh” was playing loudly when I entered the room. We were to work on a difficult and unusual kriya for elimination that day. Warmups included spinal flexes, seated twists and 54 frogs, which elicited some groans from the class. (For those who don’t do Kundalini, frog pose is squatting up and down with the heels elevated and touching.) The naval point work was tough: for 11 minutes we sat in Dandasana with palms on the ground and lifted one leg to 60 degrees, brought it back down, and then repeated the motion with the other leg. At this point Siri Sadhana encouraged us to open up our heart. “In the Aquarian Age we have so much knowledge the mind can’t process it,” she said. “So we have to come from the heart.”

For seven minutes, we sat in Baddha Konasana with our heads back and throats open and took long, deep breaths. We shook our bodies up and down while we wandered around the room greeting each other. “In this age, it’s more important to have strong nerves than muscles,” Siri Sadhana said. “Yogi Bhajan said you should shake every day while you’re young so you don’t start shaking involuntarily when you get old.”

Another interesting element of the kriya involved sitting on the left heel and taking hold of the outstretched right foot, almost like Maha Mudra, except the heart is open and head held high.

After being treated to some intense gong playing during Savasana, we did the Divine Shield Meditation for support and protection—one of Sleuth’s favorites. Sitting up, we bent our left knee in toward our chest and all allowed our right knee to open out to the side. Then we snuggled our right foot next to the left ankle. We cupped our ear with our left hand, as though listening for something, and then began to chant overlapping Maaaaaaas. Halfway through, we switched legs. The meditation was dreamily comforting.

“If I haven’t met you, come up and say hello,” Siri Sadhana said at the end of class, and a line of eager, questioning students formed instantly.

$20 for a class; $2 mat rental.

—Marie Carter for Yoga Sleuth

Yoga Vida is the new place where downtown college students practice. You’ll notice that right away if you are older than 19 (which I am). But after you walk through the welcoming reception area—where owner Mike Patton will greet you warmly and give you a tour if it’s your first visit—you enter one of two spacious practice studios and realize that yoga is ageless.

The space is airy and sunny, and even though the class was full, there was plenty of room between mats. And when we started flowing through our Vinyasa we became one sweaty, happy family. Hilaria, a petite brunette with a lilting Spanish accent, led us through one hour of “flow.” She did not disappoint, leaving virtually no breaks between sequences and keeping the pace lively with a great musical mix that ranged from the contemporary (the XX) to traditional Spanish flamenco. 

While the focus at Yoga Vida is to introduce novices to yoga, there isn’t a lot of hand-holding and adjusting, which can get boring. With a few years under my belt, I enjoyed the brisk pace—it was exactly the sort of workout my body and brain were looking for, with a sneaky little ab session (a Hilaria signature, with moves like the Hundred borrowed from Pilates) to round out the practice. 

Core work factored big in the sequencing. Hilaria included a lot of challenging single leg balancing, including Eagle pose, which most of the youngins’ seemed to particularly enjoy. While the flow was steady it never felt rushed. I like a big, juicy inhale and exhale, and that’s exactly what I got. 

While Yoga Vida has a “no chanting” policy, the classes do end on a meditative note, so the inner peace you’ve culled from your practice has a moment to sink in and resonate.

Classes are $10, $5 for students with valid student ID. Mat rental is $2.

– Biba Milioto for Yoga Sleuth

Yoga Sleuth’s Asana odyssey took him to the steps of the Upper West Side’s Life in Motion on a sticky Sunday morning, to practice under the formidable third eye of Mary Dana Abbott.
   
In the second floor studio overlooking busy Broadway, 18 students partook in rolling Oms with Mary Dana, a Laughing Lotus alum. She then led us in a chant of So Hum, followed immediately by the same chant in English, “I Am That.” From the last “That” we blasted off into a vigorous Hatha flow that had the pace of Vinyasa at times but allowed plenty of time to hang out in poses and work on our alignment.

We started on all fours, arching our backs and opening our hearts in cow, alternating not with cat but with a return to neutral spine. We worked in stages: one arm stretched out, then one leg, than alternating arms and legs were off the ground, one limb yearning for the altar and the other trying to press the window behind us. Down dog saw us try something a little different, as we were introduced to the concept of “arch dog,” bending our knees and our shoulders in a pause on our journey back to plank.

Mary Dana got us properly aligned from the outset, as we stood in Tad Asana with our palms facing back to allow our shoulders to open. From there we took it into a busy sun salutation, moving from pose to pose while never losing sight of our alignment and form. Her cues, spoken in plain language, were perfectly worded to get us where we needed to be. Her transitions were unique and elegant: In a lunge prayer twist, we were invited to bring our top arm around behind our backs to brush the opposite waist, taking the other arm and stretching it out in front. With a dancer’s grace we transitioned to peaceful warrior.

Soaked and stretched after Sun A, we got to play in crow pose. After playfully scolding some of us for coming into the full expression of the pose before she cued it, Mary Dana had us plant our sit bones down to practice Crow in the seated position, so we could practice having our knees and arms properly aligned and stuck together as with glue. We unfolded into Navasana from here, before settling into a rewarding supine pigeon. Rising up to stand on our shins, we did three variations of camel, going deeper into the backbend each time until our hearts were shining to the ceiling. We shook it out with rolling bridges and then collapsed into a long Savasana.

For veteran yogis and rookies alike, Mary Dana’s Hatha One is a must-take. Her excellent cueing and expert knowledge of Asana makes for a class that is intense as it is educational, spiritual as it is physical. Just be there on time—Life in Motion has a no lateness policy!

First class at Life in Motion is just $10; $18 for drop-ins thereafter, with a $1 mat rental.

-Jim Catapano for Yoga Sleuth

Full Yoga Sleuth disclosure: I first met Meg Walsh-Sinkel when we took teacher training together in 2005. When you’re in yoga school learning to be a teacher, it is sometimes hard to tell what kind of teachers your fellow students will turn out to be. I’m happy to report that five years after receiving her certification, Meg is an experienced Vinyasa teacher who paces her class with well thought out precision. Plus, she gives some of the best adjustments in town. 

On a steamy Wednesday night, two friends and I took Meg’s class at The Shala. One of my companions hadn’t been there in a while and she commented that she always enjoys practicing in this brightly lit, high ceilinged studio. I couldn’t agree more. It is fullly dedicated to serious Ashtanga and Vinyasa students. The intense energy is palpable from the first Om.  

Since Meg decided to focus on backbending, she started out using the rainbow as a metaphor. She explained some Indian, Greek and Biblical mythology as it related to rainbows and talked about the idea of this colorful arc being, like our practice, a path from earth towards the heavens.

She opened in a restorative pose, Supta Badha Konasana, asking us to find our Ujjayi breath. We then went on to a series of Surya Namaskar A’s and B’s moving into standing poses like Trikonasana, Virabhadrasana II, Parsvokonasana, Ardha Chandrasana, Virabhadrasana III, Pavrita Trikonasana and Natarajasana. As we moved, Meg asked us to hold poses for anywhere from three to five long inhales and exhales. After a set of poses was completed, she asked us to move through plank, chaturanga and upward facing dog. Occasionally we rested in downward facing dog, where she lay along my back for a deep spinal lengthening.

By this time, my pals and I were sweating fiercely and ready for Shalambasana, Danurasana, Parsva Danuransana and Urdva Danurasana. Throughout the poses Meg helped by counting out breaths and lifting the top of my chest to allow for greater range of motion in my backbends. She also continued to emphasize the rainbow theme, encouraging us to create a more even U shape through the length of our arms and legs.

Well-worn and needing to cool down, we took Supta Badha again, and then chose our own inversions to finish off the class. A sweet and deserved Savasana followed.

Though the years I’ve known her, Meg has stayed true to her roots. She started practicing at The Shala a decade ago and is teaching intermediate/advanced classes there now. Her dedication to her own practice and path is apparent—and has, without a doubt, benefitted her students.

Classes at The Shala are $18 and mat rental is $2. Packages and discounts available.

-Brette Popper for Yoga Sleuth

On a perfect Saturday afternoon Yoga Sleuth headed down to Alphabet City, where A = Asana, B= Bliss, and the next road leads to Finding Sukha. Walking to the third floor past the Organic Soul Cafe, founder and Joschi-trained instructor Sarah Coleman greeted me. She asked me all about my practice, my injuries (I told her about my pesky right knee and hip) and what I'd like to try, and then joined the class on the mat to the tunes of Simon and Garfunkel. The warmth of the studio was augmented by the warm breeze of the late spring afternoon, and before we knew it we were getting juicy in a Vinyasa flow.

Despite the frequent transitioning, Sarah encouraged us to move in and out of each pose slower than we were used to. "Slow movement makes the muscles more engaged," was the mantra throughout class. She also advised us to let our breath guide our movements rather than her voice. We moved quickly through a standard Sun A and many challenging standing poses, culminating in several turns through warrior III and Garudasana (eagle pose). Sarah was always there when we needed an adjustment or an assist, standing on my feet in cobra to ground them, or guiding me deeper into child's pose. The flow was somehow vigorous and yet simultaneously very relaxing, due to Sarah's deft cues and calming voice, rising up over the soft music and gentle wind chimes.

"How are your knees?" she asked me as I hovered in my boat pose, remembering our pre-class conversation. Preparing for pigeon, we were given the option of first bringing our knee to the tricep, and then if we were feeling really adventurous, attempting to balance there with "chaturanga" elbows. In my pigeon and subsequent supine twist Sarah noticed right away that my left side was much tighter, and helped me make the proper adjustments to balance it out.

Moving to the wall for handstand, Sarah asked each of us where we were in our practice and guided us accordingly. For me, this was practicing kicking up. Sarah moved my hands into place so that my shoulders were right over them, and demonstrated by my side so that I could mimic her movements (making me come up far more gracefully then usual). To finish up we had Yogi's choice; headstand, shoulder stand, anything we liked. I was going to come into my traditional Sarvangasana, but Sarah suggested that we take a few breaths and listen to our bodies before we made our decision. I realized that my body wanted a supported fish pose, and I honored that. Even the sound of another student crashing out of headstand couldn't disrupt my bliss!

Feeling relaxed but invigorated, I thanked Sarah for a magnificent class, and set out into the fading afternoon sun, vowing to come back to this wonderful LES sanctuary soon and often.

Classes at Finding Sukha are just $15 with a $1 mat rental. For new students, an inaugural week is $25.

—Jim Catapano for Yoga Sleuth

Sleuth’s hometown of Central Queens, until recently rather devoid of Yoga studios, is now seeing them pop up with increasing regularity. Zen and Yoga is a new and very pretty studio, nestled on 71st Avenue right between Queens Boulevard and Forest Hill’s famous Austin Street.

As we clambered onto our mats in the cool, pristine grey Asana room, instructor Kristin Auble greeted us with a smile and asked us about our practices and any injuries (I opened up about my pesky Si joint, tender right knee, and inclination to external rotation). From there we nestled into a supported fish, letting blocks and the ground support us as we opened our heart and throat chakras. Kristin urged us to forget everything that had gone before and ignore what was to come, and simply be present in our bodies and our practice, combating stress with mindfulness.
 
"One of my teachers explains that you cannot control stressful situations,” said Kristin as we breathed in fish pose. “We live in the real world, and stressful situations will pop up; but what we can control is our reaction to them.” She explained that in cultivating mindfulness, we can become aware of what things cause us stress and how we react to that stress.

With mindfulness in, er, mind, we set our blocks to the side and commenced some light ab work. We lifted our sacrums off the mat as we bent one knee, stretched it to the sky and bent it again, repeated on each side several times. We then moved to some seated stretching, raising an arm above our heads and leaning left, then right. Next we did a move new to me, which Kristin described as a “Suzanne Somers”-style exercise. This entailed clasping our hands to our waist and pulling our elbows in and out—“thighmaster-style” but with our arms. After some yummy rolling bridges, we came up into lunge twists, adding the variation of threading one arm under the opposite knee.
 
We moved to some cat-cows to warm up the spine, and Kristin discussed the importance of external rotation in our arms, to open the chest and shoulders as we brought our hips to the sky in a down dog. We then proceeded into Sun A, which Kristin took us through step-by-step the first time through. Next, we were encouraged to try it on our own, with our own natural breath counts. Half Hanuman split saw us all perched on our blocks at the highest setting, bending our knees and straightening them out as we folded into the juicy hamstring stretch.

Coming to standing poses, we chilled out in triangle as prep for the more challenging revolved triangle, where Kristin adjusted all of us to open our chests fully as our arms yearned for the back of the room. As I struggled with my dhanurasana (bow), Kristin came over to gently pull me deeper, opening my shoulders and holding them as I achieved full expression.
 
After three increasingly heart-opening variations of Ustrasana (camel), we came to our sit bones to prepare for some hip opening. Taking our bent legs in a cradle, we rotated them in the socket, then took hold of our feet to “churn the butter.” Brandishing straps, we looped one foot and stretched our legs to the sky, creating resistance by pulling on the strap with both hands. Easing up, we let the leg fall to the side, and Kristin came to give me a gentle assist, assuring that my opposite hip stayed on the mat as I yearned the other leg towards the floor. Then we took the strap in the opposite hand,  pulling the looped leg over the other in a juicy IT band stretch.

After some luxurious supine twists we drifted into a long and blissful Savasana. Kristin guided us into relaxation, having us imagine a white light entering our physical bodies and calming each part one by one, from our heads to our toes. We then rose once more to join our voices in one celebratory Om.

Kristin invited us to stay after class for questions, and we had a wonderful talk about my hip and knee issues; I left more “mindful” of my body’s needs and eager to return to class with her at Zen and Yoga for more fuel for the body and soul.

Classes at Zen and Yoga are $20 drop in with a $1 mat rental. New students can try a week for $25, and can enjoy an introductory private session for $30.

-Jim Catapano

Dana Slamp began the class by chanting the chorus from Krishna Das’s version of “Baba Hanuman” on her harmonium. Formerly an actress, the Slampster as she affectionately called by her friends has a deliciously soulful voice as she sang the myth of Hanuman as he did the impossible leaping from India to Lanka to save Sita.

Dana is the kind of teacher who, with her fantastic alignment detail and use of props helps her students do the impossible, as well.

We began working toward Nakrasana, Crocodile Pose, which involves hopping up and down your mat while in Chaturanga. To help us understand the feeling of this pose, Slamp had us come into Chaturanga with our shoulders supported by two blocks and then do a no-hands Chaturanga while engaging the core.

This Pure Prema class presents plenty of opportunities to try inversions in the middle of the room. In one sequence we cartwheeled our hands down to the floor and then from our three-legged dog hop up into handstand and then into Chaturanga with some crocodile hops. Grasshopper with blocks was a revelation for Sleuth. For a long time Grasshopper has been Sleuth’s “impossible” pose. By placing two blocks by my shoulders I was shocked to find I hopped up easily into Grasshopper and even brought my feet toward my head. Slampster later demoed a variation of this bringing the legs into Baddha Konasana while in Grasshopper then slowing brining the legs down into a Mayurasana (Peacock) arm balance.

To warm up for Hanumanasana we did what Slamp called a “Poor Man’s Hanuman” in which the legs came into a wider split. This was followed by full Hanumanasana then a later variation doing handstands with blocks coming down into a full split. To cool down we came into Shoulderstand and for the flexible the variation of Padmasana (Full Lotus) was offered.

With the help of the live guitarist who had been playing for most of the class, Slamp chanted the Gayatri Mantra to us during Savasana.  Those in need of some relaxation after this challenging class can take a dreamy restorative class with Slamp afterwards at 6:30 PM. Why not?

Classes at Pure Yoga are by membership, or a $30 drop in.
—Marie Carter for Yoga Sleuth

Yoga Sleuth decided to go to the Upper West Side for an hour-long advanced practice with Pam Reece. I entered the sweet and inviting space that is Practice Yoga and set up my mat. With the sun shining into the studio through the sliding glass door, it was a perfect spring day for an intense practice.

Pam sat in the middle of the room with all of the students facing her, creating an intimate feeling of community. We closed our eyes and brought our hands into Anjali Mudra at the center of our chests. Pam asked us to set an intention for our practice and to weave it into every movement and thought in the next hour. After three OMs, we cracked open our eyes and made our way on to our backs. Pam instructed us to do single and double leg raises, bicycles and then Eagle pose while lying down. After a supine twist we made our way from down dog to standing for a creative version of Surya Namaskara, with low lunges and high lunges, Warrior I, and then Warrior III with eagle arms and reverse namaste.

Pam’s voice sounds like smooth jazz, so even in the most difficult poses she brought a sense of calm to the room. We quickly found our way to the floor for crow pose. Pam circulated the room and gave gentle and direct adjustments. She also gave several variations as we moved into more difficult poses—crow could become tripod headstand, or standing split could become handstand. She encouraged us to stick to our original intention and know that it was our practice and we should go at the pace we felt ready for. Next up were more standing poses at a faster pace, like Warrior II, Reverse Warrior, Trikonasana and Ardha Chandrasana. Soon we were in Parvirtta Utkatasana and Parvirtta Bakasana. There was a whole lot of twisting and balancing in this class! 

This was definitely an advanced class, so I had to stay very focused and true to alignment or I would lose my balance and topple over. Pam continued to nurture the idea of this being our practice and to only do what we felt comfortable with. We finally wound down with some forward bends like Badha Konasana and Janu Sirsasana. We ended with one last yummy supine twist and then our exhausted bodies melted into the mat for Savasana. 

Pam Reese’s class is definitely for the advanced practitioner. It’s fun, challenging and full of new adventures.

$20 for drop in classes, $15 for hour classes like Pam’s, and $12 for students.

- Margie Suvalle for Yoga Sleuth

Yoga Sleuth, looking for a nocturnal challenge, found one practically at his doorstep at the Living Yoga Studio in Kew Gardens. With studios such a rarity in this Queens neighborhood, Living Yoga’s traditional Hot Yoga studio has a responsibility to be great—a challenge it rises to in teachers, schedule and atmosphere.

Rei Farid, studio director and instructor for all Hot Yoga sessions, greeted me warmly as I reached the second floor. She was kind enough to show me the studio—one Asana room is reserved for Vinyasa, the other for Hot Yoga, with a sizeable changing area and shower room connecting the two. The studio offers Vinyasa, women’s Vinyasa, Dharma and Postnatal Yoga. The 100-year old space boasts its original brick walls and timbers augmented with pristine bamboo floors and Yogic adornments, including a lovingly recreated Durga Yantra by instructor Gillian Bombardier.

Once in class, Rei sat down and greeted the nine of us with a talk about Satya (honesty), and applying it not only to our practice but to our lives as a whole. We were motivated to stretch and flex to our full potential while honoring where our bodies were at the moment. “Every day is different,” Rei said, reminding us that we would go as far as we can today, while tomorrow we may go farther. 

We began with the traditional standing deep breathing exercise ubiquitous in all Hot Yoga classes. Closed fists under our chins, we breathed in deeply, raised our gaze to the sky and breathed out with a resonant, roaring Ujjayi. From here we moved to the Hot Yoga variation of Ardha Chandrasana, stretching our torsos left and right with our knees locked and feet planted. Rei immediately came over to coax me deeper, and the growing heat added that extra bit of flexibility I needed. Rei was warm and encouraging throughout class. She was always there when a student needed correction, gently prodding with her constructive criticism and genuinely thrilled when any student found their edge or pushed it out farther. We moved from chair to eagle to head-to-knee, growing ever more graceful despite the heat, or perhaps because of it. “And change,” Rei called out sweetly at the end of each posture, to a chorus of spirited exhales of relief and jubilation. Rei’s cues are phenomenal—she talks you through every subtle movement in plain, detailed language that gets every student exactly where they need to be.

Moving on to Yogic sit-ups, Rei was right beside me showing the way. Spying that I was unfamiliar with this variation, she talked me right through it until I was on the same page, something I greatly appreciated. After some forward folds and spine twists (Rei suggested we “keep looking for something new to look at,” as a way to go deeper into the twist), we finished with an as-long-as-we-liked Savasana. Rei’s beautiful voice and gentle urging relaxed us into a blissful Yogic sleep.

If you’re new to Hot Yoga or just looking for a new place to practice, Living Yoga is the studio and Rei Farid is the teacher.

Drop-in for a 90-minute class is $20; drop-in for a 45-minute class is $15. New students can get a full introductory week for $25.

—Jim Catapano for Yoga Sleuth

On a chilly Monday night, Yoga Sleuth headed down to Tribeca to check out Do Yoga and Pilates, a donation based studio. When I entered the lobby, the front desk staff greeted me with big smiles and explained that a $10 donation is suggested, but I should pay what I feel. I felt no pressure to pay a certain amount. The studio consists of two floors with several classrooms and spacious changing rooms. I went downstairs to the large candle lit studio and set up my mat.
 
Our teacher, Liza Laird, began by reading a beautiful quote by Iyengar to set the tone for the class. “Words fail to convey the total value of yoga,” she read. “It has to be experienced.” She explained that we were going to work on balance and that it’s okay to fidget and fall, but to do it mindfully and fully experience it. Liza took us through a warm up of down dog, plank, holding Chatarunga and low lunges. She then took us through several fast-paced sun salutations and then made us hold Warrior II with our eyes closed.  She talked about scanning our bodies and finding the balance. I admit, I was a bit wobbly, but I slowly found grounding in both my feet and felt stronger in the pose. 

Next up was Malasana, a totally different kind of balancing pose, with the strength and balance centered on our core. Liza continued to encourage us to be present and experience each pose. We then moved into eagle, tree pose, and warrior III separately and then together. It took a lot of focus, balance and fluidity to go from pose to pose. It wasn’t easy, but Liza urged us to really center our thoughts on our breath to remain in the moment.

We then moved to the floor for some fun core poses: Navasana to Halasana to Pachimottanasana, then Baddha Konasana. It was a release to roll around after standing on one foot for so long. Liza threw in Upavistha Konasana to Halasana and there was a lot of laughter as we tried to roll back and forth. We ended class with a delicious restorative Supta Badha Konasana and Liza took us right back to the theme of really experiencing the yoga. As I melted into the floor, fully relaxed from the practice I no longer felt the chill of the cold day—just peacefulness. 
 
Do Yoga and Pilates offers an extensive schedule of Vinyasa, restorative and Pilates mat classes with excellent new and powerful teachers. Single classes are a $10 suggested donation. The space is beautiful and the staff is friendly. I highly recommend checking out Liza’s classes. She teaches Vinyasa and restorative several days during the week.
 
—Alison Richards for Yoga Sleuth

Have you visited the new Open Center yet? In its more spacious mid-town incarnation, this former Soho haven features five conference rooms, two wellness rooms, a café, and a large meditation room that’s free and open to the public. There is also a beautiful lobby filled with plants and an inviting sitting area, as well as a boutique with books, essential oils and more. It’s your one-stop shop for relaxation!

Maureen Maske provides a mid-day, mid-week respite at this mid-town oasis. The slow pacing of this open-level Hatha class makes for a calming and contemplative practice.

In this class she focused on the second chakra, called Svadisthana (the area of the lower back and hips). This chakra is related to sexuality, creativity, and desire, and is also associated with the color orange and the element of water. We connected to this area first through pranayama and chanting, and then began circling our hips to bring awareness into the chakra. “Imagine you’re stirring a big pot of soup with your torso,” she suggested as our spines circled and undulated.

We then engaged in a meditative three-part breath and meandered into slowly-paced sun salutations. Longer holds in standing poses like Warrior II and Utkatasana served to fire up stamina, invigorate the breath, and build strength and mental focus. As we balanced in Warrior III (for ‘five breaths’ that felt more like eternity!) she reminded us, “It doesn’t matter how long you balance. Just keep breathing.”

Maureen encouraged deep breathing, freeing our energy to flow through our spines and bring balance. Chanting was integrated throughout the class, nicely complementing the asana practice. Mid-class we came to the floor for a relaxing Supta Padangusthasana series, followed by some core strengthening and an inversion of our choice. I arose refreshed for a deep side-bending crescent moon pose to round out the practice.

After Supta BaddaKonasana and a sweet Savasana, we ended seated, just as we began, with a friendly injunction to “use the energy of our second chakra for the highest good.”

-Lauren Tepper for Yoga Sleuth

After honing his alignment in a series of Iyengar and Ashtanga based classes, Yoga Sleuth was ready to move again. This took me up to New York Yoga on York Street, and into the joyous and fast-paced Vinyasa class of Gabriella Barnstone.

With stone walls, bamboo floors and a huge fountain urging Yogis to “turn off their minds, relax and flow downstream” as The Beatles would say, the studio is everything a Yoga haven should be. Gabriella, a professional dancer with her own company, began by congratulating the eight of us for coming to the mat that afternoon. She noticed that half the class was brand new, and took the time to visit with each of us for a quick meet and greet. Then she cranked up the Salsa music.

“Gotta have fun too,” she said as she led us to our backs for some leg stretches. Then we came to an early pigeon, a pose we would return to throughout class, sinking deeper into it each time. A modified side plank saw us bending one knee for stability, with the option to go into “Rock Star” if we were feeling feisty. Then the flow began in earnest, which began slowly, with cobra and knees down for our Vinyasa. Each repetition was faster then the previous one, and in each we added on another pose. Before we knew it we were moving like lightning from one pose to the next. Gabriella, in a voice angelic and encouraging, found time to adjust and assist even in the hectic pace of the flow. “For your Yoga Journal photo,” she quipped as she straightened my arm in Parsvakonasana (extended side angle). We stretched into Prasarita Padottonassana and most of us embraced the challenge of tripod headstand, benefitting from Gabrielle’s motivating presence.

As class wound down the music shifted to Frank Sinatra’s romantic Bossa Nova recordings, setting the new mood perfectly. As I moved into an inversion, I spied Gabrielle guiding a newcomer into a fearless and skillful Sirsasana headstand, presumably his first ever. Finally, we were treated to a supported fish pose. We placed a block on its highest setting behind our heads, and another at medium height between our scapulas, and enjoyed a long throat and chest opener.

After a luxurious Savasana we joined our voices in three triumphant Oms and scampered out onto sunny York Street, balanced and invigorated; many of us thrilled to have a new teacher to look to, to start our Saturdays off right.

Walk ins are $25; mat rental is $2.

-Jim Catalpano for Yoga Sleuth

On a chilly Wednesday afternoon, Yoga Sleuth needed a pick me up, so I headed downtown to New Field Yoga for a lunchtime express class with Tom O’Brien. Once on the third floor, I grabbed a mat and entered the sunny studio, one of several in this large, loft space. The teacher, Tom, is a young and athletic guy that did his training in Anasura yoga—not exactly the kind of guy you would expect to teach a flow class and inspire people to open their hearts and challenge their thinking. But he did.

We began class in Sukhasana with our eyes closed. Tom talked about confronting obstacles in our practice and everyday life and said we should welcome them and review our responses when they appear. He said to try to be aware of what is different for us today. I always like having an intention in class, so Tom captured my attention by giving me one.

Early in the practice I could tell it was a hip opening sequence because we did several variations of Parsvakonasana, lizard and pigeon pose. We also did a series of lunges and sun salutations. Tom continued to talk about opening our hearts and reviewing our responses when we found ourselves in more difficult poses, like bound side angle pose or full pigeon and later flying crow. Tom made the difficult flying crow approachable by increasing the flexibility in our hips and then going step by step into the pose. When I finally found my hands on the floor and my foot locked around my arm I couldn’t believe it! (I am not known for my hip flexibility.) I lifted my leg for a few seconds and got a huge rush. It was empowering to tackle my own labels and obstacles, like “Margie has tight hips, so she can’t do this pose.” Tom continued to encourage us to work through our obstacles (mental and physical) and that any stage of the pose is exciting and important.

We ended with bridge, wheel and a fun new variation of shoulder stand where we twisted from side to side. In just an hour I felt like I worked through a lot! Tom challenged us to think outside our comfort zone and really evaluate our responses, while moving through a creative and fun sequence. New Field Yoga is a great place to pop in for a class or workshop if you are down in the financial district.

There is a huge variety of classes and the express ones are great if you are pressed for time and want to fit in a little OM and sweat. Single classes are $20, students get 10% off and seniors get 20% off! 

—Marjorie Suvalle for Yoga Sleuth

Follow your nose to Yoga Sangha Shala, located on a stretch of recently gentrified Williamsburg near the water – it’s right next door to Mast Brothers Chocolate. The delicious smell of roasting cocoa and other people’s simmering dinners permeates the building where the studio is located. Inside the studio, it’s an appropriate mix of business and home. There are changing areas for men and women, a comfy lounging area, and a small selection of yoga products for sale. The actual practice room is spacious and sunny, with a wide variety of well-maintained props.

“I use Sanskrit names for poses,” Alana Kessler told Sleuth as the six or so students filed in, a hint that her Ashtanga-inspired Vinyasa approach is ideal for those who are curious to learn what Ashtanga is like, but who may not be prepared for a full-on Ashtanga experience.

The class that followed was indeed a fairly standard Vinyasa class with some nods to Ashtanga in the sequencing and transitions. We warmed up with cat/cow and down dog splits and then moved through Warrior I and II sequences. Next came some basic standing poses (triangle and pyramid), and the class worked with a few arm balances and hip openers before winding down with seated forward bends and twists.

Alana called out some more Ashtanga elements throughout the class (like binds and jump throughs) but students modified to their abilities, and overall, it was a very chill class. (It was sweaty, like most good Ashtanga is!) It was also nice to see students at very different yet harmonious levels of practice and an even balance of men and women—a Sleuth first. Like chocolate, this class didn’t need to be fancy to be completely satisfying.

$18 for a drop-in, $2 for mat rental.

—Ruth Curry for Yoga Sleuth

After taking Genny Kapuler's Level III Iyengar class, Sleuth got caught fawning. "She knows everything," I told my friend.  She told me to tell Genny myself.  Red-handed, I did, to which she replied, "I don't feel like I do."  She said that she just studies and practices a lot.  I could tell.

Not because she went up into sirasana the way most of us step off the curb and not because the Iyengar instructions roll off her tongue as if they were her breath.  It was the way she looked me right in the eye when she gave me instructions and the way her eyes lit up when I understood; it spoke as evidence to her abhyasa.  Brilliant and exacting, Genny never strayed into condescension.

When I came into the classroom, she was assisting a student with his headstand practice.  "Can you feel how your left leg is higher than your right?" she asked.  "Yes."  "Good," she said as if the awareness were all that mattered.  Her students' curiosity excited Genny, not our ability to do a pose.  Her willingness to let us interrupt her for clarification or with additional questions showed her appreciation for involved, active students.  She kept telling us to "stay alert," and I found my mind wandering back to my body - legs and arms strong again, all from those two words repeated at the right time.

Genny guided us through a sequence designed to quiet the mind, mostly with head below the heart and restorative poses like supta baddha konasana on bolsters.  The poses we did were simple, but the instructions were stringent.

This Level III class assumes an advanced practice and a fair understanding of anatomy.  Familiarity with the use of props Iyengar-style is necessary, although Genny was happy to help me into the ropes for sirasana.

The Iyengar Institute is a beautiful studio that looks like it gets a good scrub-down every day.  There is a sign in the spacious women's bathroom that encourages us to leave the seat clean as a way of practicing yoga at all moments. 

A tip:  The intercom on the first floor isn't labeled: press 1-1 and then the green button to be buzzed in.  $25 per class, all props included.

                                                                                                                                                                                                               —Neely O'Hara for Yoga Sleuth

On a chilly Monday night, Yoga Sleuth headed down to Tribeca to check out Do Yoga and Pilates, a donation-based studio. When I entered the lobby, the front desk staff greeted me with big smiles and offered to answer any questions I might have about their studio and the classes. They explained that a $10 donation is suggested, but I should pay what I feel. The studio consists of two floors with several classrooms and spacious changing rooms. I went downstairs to the large candlelit studio and set up my mat.

The teacher, Liza Laird began by reading a beautiful quote by Iyengar to set the tone for the class. “Words fail to convey the total value of yoga,” she read. “It has to be experienced.” She explained that we were going to work on balance and that it’s okay to fidget and fall, but to do it mindfully and fully experience it. Liza took us through down dog, plank, holding Chatarunga and low lunges to build heat in our bodies. She then took us through several fast paced sun salutations and then made us hold Warrior II with our eyes closed. She talked about scanning our bodies to find balance. I was a bit wobbly, but I slowly found grounding in both my feet and felt stronger in the pose. 

Next up was Malasana. It’s a totally different kind of balancing pose, with the strength and balance drawn from our core. Liza continued to encourage us to be present and experience each pose. Next up: eagle, tree pose, and Warrior III separately and then all together. It took a lot of focus, balance and fluidity to go from pose to pose, but eventually I got the hang of it. We moved to the floor for some fun core poses: Navasana to Halasana to Pachimottanasana, then Baddha Konasana. It was a release to roll around after standing on one foot for so long. Liza threw in Upavistha Konasana to Halasana and there was a lot of laughter as we tried to roll back and forth. We ended class with a delicious restorative Supta Badha Konasana. As I melted into the floor I no longer felt the chill of the cold day, only peacefulness. 

Do Yoga and Pilates offers an extensive schedule of Vinyasa, restorative and Pilates mat classes with excellent new and powerful teachers. Single classes are a $10 suggested donation. The space is beautiful and the staff is friendly. I highly recommend checking out Liza’s classes. She teaches Vinyasa and restorative several days during the week.

—Margie Suvalle for Yoga Sleuth

As I arrived to the small, one-room studio, Melissa McKay, the studio owner and my teacher for the class, greeted me. She explained their payment system: no computers and high tech stuff here, just simple index cards to keep track of your classes. Oh yeah, and it's on the honor system, so it's up to you to fill them out. It was a true reflection of Melissa’s own laid back, uncomplicated personality.

There were a few other students already situated on their mats and I thought, being a Thursday morning at 10AM-maybe we would be a small class. Boy was I wrong. Over the next few minutes, students poured through the doors, filling the space to capacity while Melissa expertly shuffled us around ensuring everyone got a spot.

As we started class, Melissa’s background in Vipassana meditation was immediately evident. She emphasized Metta and using the practice as a form of moving meditation. Before we began the moving portion of our meditation, Melissa encouraged us to become aware of each part of our body, truly feeling it and accept where it was for the day.

We moved through some slow flowing sun salutations and then paid homage to the Ashtanga lineage by holding each of our standing poses for five breaths. Melissa did not give a lot of extraneous alignment instructions and allowed us the opportunity to focus on our breath and experience our own individual practice.

As we transitioned from Parsvakonasana into Ardha Chandrasana, Melissa reminded us to keep our drishti fixed. We worked from our core to steady ourselves as we tried to master various steps of the bound variation of half moon.

Once we made our way down to the floor, Melissa allowed us to guide our own practice of three backbends-bridge pose, Urdhva Dhanurasana or any combination of the two. We were instructed to strive for holding each backbend for five breaths before coming down to rest. Afterwards, we cooled off with a few seated forward folds before slipping into Savasana to the sounds of a beautiful song called The Song of Sorrow.

As we strategically worked around one another to gather our things and exit, many students took a moment to chat with one another about the recent happenings in their lives. It was obvious that these yogis had become more than just classmates, they were friends.   

The drop in rate is $17 or new students can take a week of classes for $25.

-Allison Richard for Yoga Sleuth

As we sat in the loft studio on the top floor of Good Yoga, I enjoyed the light streaming in through the skylight while I listened to Flannery discuss her time in India with Amma.

We began class with an opening meditation. We watched the flow of our breath while silently chanting So Ham as we inhaled and exhaled. Flannery’s previously animated and energetic voice had taken on an extremely calm and soothing tone.

Our first pose was Balasana. Flannery instructed us to extend our arms forward, bringing awareness to our hands, spreading our fingertips and rooting our palms like a Hollywood movie star pressing their hands into the cement.

While we didn’t do any sun salutations, we did work through several slow flowing vinyasas. Flannery often encouraged us to look forward and see where we were going during our transitions from plank to Chaturanga and then later in class as we worked triangle to half moon pose. Her instructions reminded me to balance holding my attention and be a part of my surroundings, as I often find myself focusing on the floor, trying to shut out everything else around me.

Flannery once again reminded us to be mindful of our transitions as we creatively entered tree pose by first slowly lifting our leg bringing our thigh parallel to the floor and letting our calf dangle freely. We saved the hardest work for last as we moved to the wall to work on Pincha Mayurasana, using a block between our hands and a strap around our upper arms. Flannery helped me work to stabilize my shoulder joints by spreading my shoulder blades and widening my upper back.

From there we were allowed to relax with our legs up the wall before moving into an incredibly restful and soothing Savasana. Flannery placed a drop of oil on our third eye using her fingertip to gently draw the oil back towards the hairline. To signal the end of our Savasana, she sang the Pura Mantra, which is about perfection. As we rolled onto our sides she instructed us to stay there for at least three breaths. I realized she was taking one last opportunity to help us be mindful of the importance of our transitions before sending us on with our day.

The first class is free and a single class is $15. With the spring weather arriving, they often hold class on the rooftop overlooking the East River with a view of Manhattan.

-Allison Richard for Yoga Sleuth

It’s not often that Yoga Sleuth gets to ride a boat to class. So on a recent sunny Saturday morning, I hopped the ferry and journeyed to Staten Island to set up my mat at Shakti Yoga Center.

Upon arriving I was immediately struck by the tranquility of the studio. Tucked away across a pedestrian bridge, it has a section of Victory Boulevard all to itself, with only the occasional train at the Tompkinsville station across the street to break the peace. I was shown to the Asana Room, where Pam Flynn, the instructor, greeted me warmly. The sunlight streaming across the aqua blue walls reminded me of my childhood room, which gave me a palpable sense of home. The altar was surrounded by pictures of deities and icons from many different traditions. An anatomy skeleton stood in the corner, its eyes hidden by a blue du-rag, adding a touch of humor to the atmosphere.

The beginning of class set the tone for what would prove to be a highly spiritual experience, as the 16 students joined their voices on a series of Oms accompanied by an eastern soundtrack. We began with Sun A, as Pam’s soothing voice encouraged us to honor the moment by embracing the posture, then letting it go fully as we progressed to the next one. “Presence is consciousness,” she reminded us continuously. Pam is a very motivating teacher who at the same time creates a feeling of inner stillness; so much so that I didn’t even notice how hard I was working in each pose until halfway through class I was surprised to find myself bathed in sweat, my body as warm and flexible as if I’d been in a steam bath.

Following our Sun Bs we had a chance to play. Grabbing sturdy wooden blocks, we returned to our mats and went into a standing half lotus. For a challenge the Level 2s folded over the lotus leg and came down to a crouch, placing our hands on blocks. Pam invited us to experiment with balance by clapping our hands together. I laughed as I fell out of mine at the same time as the student across from me did likewise. Pam responded by complimenting our willingness to play, fall and play again.

We progressed to experimenting with Bhujapidasana (which I was also happy to fall out of), then moved on to Janu Sirsasana, where Pam gave me an assist in keeping my back straight and my hamstrings engaged. She likewise helped me with my pigeon, having observed my tight right hip and giving me the gentle push I needed to open it up.
   
After inversions we were treated to one of the longest and most relaxing Savasanas I’ve experienced (it helps when the next class session is hours away). We traded our mats in for blankets, bolsters and eye pillows and melted into a full half-hour Yoga Nidra. Pam gave us all some delightful head and shoulder adjustments that furthered our ascendance into bliss.

I packed up and returned to the ferry, grateful for my little journey and ready to tell the rest of NYC about the gem of a Yoga studio just a boat ride away.

Single classes at Shakti are only $13, with mat rental for $1.

-Jim Catapano for Yoga Sleuth

Practice Yoga is a great neighborhood studio on the Upper West Side, featuring a small boutique in the lobby, a large landscape mural covering two walls in the studio, and access to a lovely outdoor courtyard through blue-curtained windows. Even if you don’t live in the neighborhood, Liz LaMura’s class is worth traveling for. Her instructions are very clear, her sequencing is intelligent, and her pacing is slow enough to take in the information and experience each pose deeply. She is sensitive to each person in the class, giving astute individualized suggestions and delicious hands-on assists! I learned a lot in this beginner-level class, and left feeling refreshed and energized.

Throughout class Liz reminded us to let go and “open to grace,” inviting our egotistic minds to take a back seat as we breathe. “You don’t want to force a flower to open, so align the body as best you can, then use the breath to open,” she said. “That’s a choice you can make.”

She encouraged each of us to connect with the teacher within to decide how far to go in each pose. “It’s okay not to go to your maximum stretch sometimes, or at other times to push yourself beyond your limits,” she said. Beginning with a nice juicy Viparita Karani (legs up the wall) brought a quietness to the practice. Variations included a twist, Bodakonasana (soles of the feet together), and Upavista Konasana (legs spread apart). In this latter version, Liz came around and used her body weight to draw our femurs back toward the wall in an assist that I had not experienced before; my thigh bones released into her gently applied pressure, happily snuggling deeper into my hip joints.

I was impressed with Liz’s creative use of the wall throughout class. We did plank first with our heels at the wall, then the crown of our head. “Let this new perspective help you find lightness in this pose,” she encouraged as we pressed into the wall to lengthen our spines. Downward dog with heels at the wall led into down dog split with one leg up the wall, and a variation with our heads on blocks. “You can press your head down to lift your hips higher,” she suggested. Shoulderstand, triangle and its revolved cousin, and Ardha Candrasana (half moon) all had something new to teach me in the wall-supported versions. A modification of ankle to knee seated with our backs to the wall was very effective at opening tight hips safely.

Liz applied the practice to our lives, offering us the opportunity to set an intention and to witness our body and thoughts. She observed the tendency of the mind to react to situations such as someone yelling at us, and noted that we can use our yoga practice to prepare us to make more effective choices. At the end of class we rested in a supine twist, preparing for savasana. “This is a place you can make good decisions from,” she reflected. 

Drop-in class is $20, mat rental is $1.

-Lauren Tepper for Yoga Sleuth

When I first walked by the new donation-based Dharma Yoga studio in Park Slope, I immediately noticed the floor to ceiling windows that span the length of the front of the room. As I watched the yogis, I wondered if they felt like they were performing for the pedestrians passing by.

While taking class with owner, Lily Cushman, I was happy to find I didn’t feel like I was in a fishbowl at all. I actually appreciated how the windows allowed me to enjoy the sunny spring day while practicing indoors.
 
In order to draw our attention inwards, Lily played the harmonium as we opened class with three loud OMs. Before beginning our asana, she reminded us of the importance of focusing on the breath. “Our days are filled with distractions,” she said. “So for today we'll make our practice simple."

We began with several slow classic sun salutes holding back bending low lunges. The 15 yogis in class ranged from first time students to advanced practitioners and Lily assisted everyone individually at some point throughout the class. As we moved through our practice, Lily masterfully wove harder poses like standing splits and Vasisthasana together with cooling poses like twisting low lunge and yogi toe lock, to create a balanced practice. 

We worked on a tricky transition starting in Uttanasana balancing on one foot and using our abdominals to help roll up to standing where we took hold of the lifted foot and moved gracefully into Natarajasana. Shortly after, we practiced moving from crow pose into tripod headstand. Lily advised everyone to work at his or her own pace, but encouraged us to have the courage to try something. Her calm voice and soothing tone reconfirmed that there was no pressure and this was certainly not a competition.

After using shoulderstand as a counterpose for Sirsasana, we settled into Savasana where Lily talked us through a whole body relaxation beginning with our toes moving all the way up to the crown of our heads. As I rested in Savasana, I was proud of my accomplishments, excited with the new things I had learned and reminded of exactly why I love yoga.

Classes and mat rentals are donation based.

-Allison Richard for Yoga Sleuth

Yoga Sleuth loves to be intrigued. The idea of a “Punk Rock” Yoga class met this criteria nicely. The website of Reflections Yoga promised "a Yoga that defies expectations," so I checked mine at the door and prepared for an adventure.

The studio is a vast and pristine space, a tranquil paradise in the heart of Times Square. However, tranquil wasn't necessarily in the cards tonight. Upon entering the room I spied a drum kit being set up in the corner. Would we be doing our Asanas to the music of the Sex Pistols and Ramones this evening? Not exactly. As Alabama native Brian Williams settled into Sukhasana before the six of us, I learned this was to be a Vinyasa Flow sequence, with a twist that was much more than physical.

Brian invited us to use his cues as a foundation for our night’s practice. Our interpretation of each Asana was to be our own, as traditional or as unique as we wished. ''Anything goes," was the theme and the mantra. This is where the “punk rock” comes in: the spirit of no rules, no right or wrong. Just play and see what happens.

The drummer, Bill Mead, began a hypnotic pulse as we commenced our practice under dim lights, the sunset putting the workweek to rest and heralding seventy-five minutes of play. Brian invited us to join him in three Oms. They were optional, in keeping with the spirit of the occasion, but were nevertheless chanted by the entire class. From there we went into an early Navasana augmented with a descent into half boat, to warm us up and get the core activated.

Thus we discovered theme B: all core, all the time.

In our down dogs, the focus was on our abdomens, keeping our core activated as we “shook our booties” higher into the air and pedaled our feet. Theme C was thus revealed: fluidity. From here on we never stopped moving—not between poses, and not even during poses. In our cobras we moved our necks and let our upper bodies dance. In our Warrior II’s we pulled an imaginary bow and arrow. We went through Warrior III to standing split and resurfaced with eagle arms, changing with every breath. We moved from high lunge to half split and back again, with no space in between, like a rock record with no silence between the tracks.

As the drums faded and we went into Savasana, we found ourselves sung to Yogic sleep by the sudden sounds of sirens, shouting and bleating car horns. ''Welcome back to Times Square," Brian quipped. He reminded us that even though we may suffer the grind, stress and frustrations of New York life day after day, we are still living in a magnificent and magical city of possibilities and adventure. He challenged us to embrace this positive outlook as we rested, and take it with us when we left the Asana room.

Brian’s class is the perfect way to start a weekend. Newcomers should know that in keeping with the theme of “anarchy,” the class will be different every week, with different music and different sequencing. So grab your mat and get ready to play.

Classes at Reflections are $20, with a mat rental of just $1.

-Jim Catapano for Yoga Sleuth

On a recent rainy Monday afternoon Sleuth was suffering from a serious case of the mean reds (a la Holly Golightly).  Too many of the three C’s (caffeine, cigarettes and chocolate) and a six-week absence from class made her very reluctant to get back in the habit of a regular practice. It was a reluctance that was only amplified when she at last managed to reach OM (late) and hurriedly changed in what she realized, half nude, was the men’s bathroom.  No matter – Like the rest of OM, the men’s dressing room was tidy, tranquil, and well laid out, and Sleuth was able to slip into Mila Borrero’s 5PM express class without further ado.

The Monday Express class is an intermediate-level vinyasa class designed to get you in and out in an hour. Being out of practice, Sleuth was worried that she’d be huffing and puffing three poses behind the rest of the class, but the sequence, as led by Mila, managed to be both sweat inducing and calming.  Perhaps this is because Mila is simply a great teacher, with a charismatic but low-key class presence and a wonderful sense of how to balance the physically challenging and spiritually/emotionally restorative aspects of asana. That day’s practice involved lots of twisting poses and lunges: Utkatasana transitioning to revolved Utkatasana; triangle and revolved triangle; Parsvottanasana; Janu Shirsasana, and a pigeon variation utilizing completely extended legs on both sides. We concluded with some easy Pranayama before resting in Supta Badha Konasana/Savasana.   

Throughout, Mila’s adjustments are unobtrusive and strong, letting you know she’s there and won’t let you hurt yourself – or develop bad habits.  Similarly, her demos are rare but very well-chosen. She paused our class to show how keeping the gaze slightly forward in plank and Chatturanga would help us keep our chests open in the upward-facing dog pose that follows.  

Yoga Sleuth left class calm and centered, feeling happy with her body and its capabilities for the first time in months.  And she didn’t even have to go all the way up to Tiffany’s.

Express classes are $12, regular classes are $18. Mat rental is $1.

--Ruth Curry for Yoga Sleuth

Sleuth recently tried a new class called AntiGravity Yoga at the Om Factory. AntiGravity isn’t just the name of a class—it’s a brand. AntiGravity, an acrobatic performance company, uses special silk hammocks for their workouts and aerial performances. The fabric, suspended from the ceiling, can hold up to 2,000 pounds and helps students hold difficult poses like lunges and backbends longer, decompressing the spine without straining and increasing flexibility, muscular and cardiovascular strength.

The technique combines yoga, acrobatics and dance to create a well-rounded workout. It realigns you by reversing your everyday relationship with the compression of gravity. Our teacher, Christopher Harrison (founder of AntiGravity, Inc.) did an excellent job of explaining everything step by step, while keeping the flow of the class. We started with  push ups and sun salutations to build heat before going into challenging standing poses and upside down Asanas such as forearm stand, handstand and handstand with Baddha Konasana legs.

Once up there, the hammock lets you focus on your alignment in poses like Warrior III, instead of worrying too much about balance. Sleuth has to say, being supported made my transitions in and out of Ardha Chandrasana positively graceful. However, I was a little timid about how to go upside down at first, but Christopher came over to coach me through it and I was upside down in no time.

It was a blast going into a handstand while hanging from the hammock. I felt safe and secure the whole time. At the end of the class we wrapped ourselves in our hammocks like cocoons for Savasana. It gave me a warm, calm feeling: true relaxation.

I would highly recommend this class. Make sure to call and reserve a spot 24 hours ahead of time because the classes fill up fast. It’s a great experience for just $17!

-Margie Suvalle for Yoga Sleuth

Ever since Yoga Sleuth can remember, she’s been “big-boned,” “zaftig” and “Rubenesque.” After years of watching long-limbed and lanky yoga instructors get into postures that Sleuth could never dream of, it is exciting to have found Megan Garcia, a yoga instructor who understands such frustrations. Megan’s MegaYoga classes are specially designed for lusciously endowed bodies and the modifications needed for fuller figures.

Megan starts teaching the class of eight plus-sized women by asking us to sit in a comfortable posture. She suggests we sit on a blanket or a bolster. A woman with knee pain is advised to prop up her knees with blocks and we are all told that we can sit on blocks with bent legs behind us in a modified “Virasana” pose. We all chant “Om.” 

According to her website, Megan is a Kripalu trained teacher. She tells us she’s been practicing yoga since 1991. And, true to her background, she has developed a very gentle and knowledgeable sequence. We begin with a side bend and some twists working into some cat/cow movements. Each time we take a pose, Megan suggests modifications for anyone experiencing any difficulty. Blankets under knees, blocks under hands in a lunge or supports under the head in child’s pose are all encouraged. If there is a more experienced yogi in her class, she suggests ways of making the asana more challenging but never dangerous or painful. 

Yoga Sleuth, like a lot of women her size, has tight hips. Megan seems particularly aware of the effects of weight on all the joints and her class tonight emphasizes ways to gain more freedom and movement in the ankles, knees and hips.

We move to a lunge with hands on blocks and she suggests we move the flesh out from our thighs and pick up our breasts and move them to the side to get out of the way of the pose. Megan further suggests we take our front leg wide to help support a larger frame. She gives all of these instructions with smiles and good humor. Her encouraging personality makes everyone in the room try to work hard, but without overworking and taxing the nervous system. 

We lie on our side and take “Cleopatra’s Pose,” a pose that makes Megan feel sexy and indeed has a “come hither” aspect to it. While lying on our sides, we lift our top leg to stretch our hamstrings, and then take both legs long and a little raised, in order to do core strengthening by “walking on our hips.”

We take bridge pose and twist all the while staying focused on the quality of the breath.  Savasana is deep and delightful…just like the teacher.

For yoga students with plus-sized bodies looking to find a yoga class that not only welcomes but celebrates them as well, Yoga Sleuth couldn’t recommend Megan Garcia’s class more highly. This class is suitable for beginners through advanced students. Megan gives knowledgeable options for all levels.    

Yoga Sleuth took Megan’s class at the beautifully maintained Om Factory.  For the month of March she's  teaching on Thursday evenings at Moving Body Resources and doing a workshop at Kripalu. She’s back at Om Factory in April. Classes are $20 and the use of mats is included in that price.

—Brette Popper for Yoga Sleuth

On a chilly Friday evening ten yogis gathered in one of the immaculately clean rooms of New Field Yoga, a calm oasis on Cliff Street, three stories above the busy Financial District.

Sounds of the guitar echoed from the front desk as we placed our belongings in the cubby spaces provided in the hallway of the studio. Entering the room, Sleuth felt a sense of calm: gentle tunes and the setting sun awakening the senses to get us started.

The instructor Sandi Boerum and guitarist Stu Newman guided this seventy-five minute class, infusing yogic instruction, calming words and melodic guitar tunes to make for a soothing and energizing class.
 
Sandi began with seated stretches, as opposed to jumping right in to the usual asanas (downward dog, plank, up-dog, etc.). As an out of shape yogi who hadn’t attended a class in quite some time, Sleuth was grateful for this time to stretch out my body and let the music ease my nerves.

Once the asanas started, Sandi guided the class through a set of relaxing poses at the perfect pace of Stu’s guitar tunes. Half spinal twist, pigeon and seated forward bends were repeated to deeply stretch the hips. Sandi encouraged her students to work through these with a soothing voice and encouraging words. “There is an art to finding peace in discomfort,” Sandi explained. “Some would call this the art of life.” She also stressed the importance of our internal rhythm, which was aided by Stu’s tunes that continued ceaselessly throughout the seventy-five minutes. The songs, improvisations based on original songs by Bob Dylan, Neil Young, Lou Reed and The Doors, matched the rhythm of our asanas and stretches.

By the end of the class, savasana was an even more delightful treat with slower tunes and the assistance of Sandi, who rolled my shoulders back in the most heart-opening savasana stretch I’ve experienced in quite some time. Sleuth left the class with a renewed sense of calm, internal rhythm and peaceful mindset, as the entire studio encourages these sentiments with its highly polished look and non-abrasive attitude.

This class is not a weekly staple at New Field Yoga, but the next will be held on Friday, April 30 at 6 p.m. Pre-registration is required. $20 per class; $2 mat rental; changing room and cubbies provided.

-Sofia Frank for Yoga Sleuth

A friend told me a couple years ago that I had to take Aarona Pichinson’s class, and I've been hearing the same thing from a number of reliable yogi friends ever since. The night I finally went to Pichinson’s class, my best friend gushed about her—and she had never even been to her class before!

Needless to say I was more than intrigued by the time I entered Yoga Works on a recent Thursday night. Turns out my friends were right—I loved the class. The theme seemed to be shoulder openers and complex backbends. I particularly liked the sequences that included a down dog split—arching the upper back and trying to bring your foot toward your head. Another interesting maneuver involved coming onto all fours and taking hold of the back right foot with the left hand and kicking the foot away. All this backbending was working toward grasshopper pose, which Pichinson demonstrated with aplomb. “I have a lower back injury,” she said sheepishly as she brought her feet pretty close to her head.

The twisty component of class included twisted lunge, Uttkatasana, and Utthita Hasta Padangushtasana with a slight backbend. There was also a compass into Astavakrasana. “When you twist to your left side, you’re wringing out self-criticism and when you twist to your right you’re wringing judgment and anger,” Pichinson said. “That’s the subtle spiritual beauty of these poses.”

Savasana involved lying on our bellies with two blanket-covered blocks placed under our hip points. Our hands served as pillows for our heads. This, of course, stimulated my digestive system and got me excited about my after-class-trip to the nearby vegetarian dim sum house on Pell Street. Afterward I couldn’t help noticing how my kidneys were tingling from all that back bending and how Ms. Pichinson’s class really worked on the subtleties of all my organs.

Drop-ins at Yoga Works are $22; monthly memberships are $98.

—Marie Carter for Yoga Sleuth

On a sunny Saturday afternoon, Sleuth headed over to Practice Yoga on the Upper West Side. The walls of this large one-room studio are hand painted with a cheerful outdoor scene, including trees, animals and budding flowers—perfect for yoga on a spring day. Two sliding glass doors at the front of the room open up to a private deck. After breathing in the fresh air from the deck with the sun shining down on me, I felt relaxed, even before practice. 

There were only nine students in the class, most of them neighborhood regulars and Tzahi devotees. I have taken a few classes with Tzahi at other studios, so I understand why he commands such a following. He creates classes that are challenging and interesting, with a sprinkle of humor. Today was no different. 

We began on our backs in Supta Padagustasana, stretching our legs up and then across our bodies to really open our hips. Tzahi talked about how these poses are important to life and how we need to work these muscles everyday. He went on to joke that some yoga poses are for this life, while others are important for the next life. He instructed us to spread all our toes—really spread them, not just a wink, but hold them there and train them to stay. Tzahi walked around and inspected everyone’s feet. Even with the smallest action, Tzahi challenged us to work a little bit harder.

We worked our way through Trikonasana, Ardha Chandrasana and Padagustasana at the wall. I happened to take a short stance in Trikonasana and Tzahi asked me why my feet were living in a studio when they could be in a two-bedroom apartment. I lengthened my stance with a little laugh. We moved back to the center of the room and went through several Vinyasas of Padagustasana to Warrior III to Ardha Chandrasana. All difficult and fun. 

Several times during the class, students had questions about arm variations in Warrior III or foot positioning in Ardha Chandrasana. Tzahi never hesitated to stop class and answer questions, give variations, or show a demonstration. You could tell he wasn’t stuck on the sequence—he was passionate about teaching us the actions of the poses and how to properly align our bodies. He wanted us to learn the poses, not just do the poses.

Finally we moved into a cushy, restorative Supta Sukhasana, and finished with Savasana with blankets on our thighs. At Practice Yoga you’ll be sure to have an intimate yoga experience. There is a great line-up of teachers, including Brette Popper, Yuval Boim and Alexandra Gish. But it’s worth going there just to take a class with Tzahi. He is guaranteed to challenge you and make you laugh all in one breath!

Single Classes are $20; Lunch Time Express is $15.

- Margie Suvalle for Yoga Sleuth

Saturday afternoons are donation based Kundalini at Reflections Yoga, a loft-style, airy studio, and that day we were doing a trippy yoga set for the pranic physical body—although for this Sleuth the weirder the kriya set, the better.

Sleuth arrived to class a little out-of-sorts, having been stuck on a late-running, slow-moving train followed by jostling her way through some crazed Saturday Times Square and Broadway matinee.

We did the traditional Kundalini warm-ups of Sufi grinds (hip circles), fast twists, Sun Salutations and Archer’s pose. The first asana in the kriya set was most curious. We sat in Easy Pose with the right elbow bent and moved the right hand to the right for one minute and then tried to repeat the movement exactly. Of course, no two movements were the same. It reminded Sleuth of her post-White Tantra experience—White Tantra is a full day of partnered Kundalini meditations—in which I was so spaced out I spent twenty minutes absolutely engrossed, playing with my toes.

Other poses included chair pose for three minutes, then sitting on the right heel with the left leg extended with the heel lifted off the floor with Sitali breath for 1 1/2-minutes, then doing the same thing on the opposite side but two minutes with breath of fire. My favorite asana involved sitting in easy pose with the arms extended then moving the arms up and down, imagining that one is flying for eleven and a half minutes.

Kundalini classes usually end with a meditation of varying kinds. On this day we did a meditation for trust and Perry talked about the documentary Enlightened Up in which the main character had very little trust or faith. In the Kundalini meditation you hold your right hand over the crown of your head to bless yourself and the left hand facing out at the side to bless others. We chanted a soulful “Wahe Guru, Wahe Jio.” Wahe guru means the ecstasy I feel when I go from dark to light. Holding my arms up in this way for eleven minutes was excruciating, but that's Kundalini--the postures themselves are torture to go through and the effect is quite profound.

—Marie Carter for Yoga Sleuth

This past week, Sleuth had the opportunity to take Alan Finger's one-hour meditation at Ishta Yoga, a friendly and impeccably clean studio. Since I’m a newbie meditator, what I liked about Alan Finger's meditation class was his balanced approach; he presented a precise technique that incorporated pranayama, visualization, and of course, meditation.

Finger explained that the constant chatter in our minds brings us further away from our birthright: a state of peace visible in the eyes of a smiling baby. Maybe I'm not the first to discover that it's easier to quiet the mind with repetition (may I be happy, may I be happy) than it is in a quiet room sitting by quiet people who are breathing quietly.  But I find that my mind slowed down just listening to Finger talk.

After his introduction, he guided us through a short, straightforward asana practice. We inhaled sat (truth), and exhaled nam (now). Blocking the left nostril, we began the pranayama exercise inhaling through the right nostril as we envisioned the cells of the body bathing in red light, retaining for twice as long, and exhaling through the same right nostril. 

Next, we blocked the right nostril as we inhaled through the left nostril and imagined blue-gray light moving from the crown of the head all the way down to the base of the spine, retaining for twice as long, and then imagining the same blue-gray light moving with the exhale from the base of the spine all the way to the crown of the head. Finally, we imagined a drop of lavender light at the third eye continuing the same exact breathing technique. 

The visualization was challenging, but my focus relaxed when I began to inhale the blue-gray light through the left nostril. After the pranayama practice, we sat in quiet meditation for eighteen minutes. This was the hardest part. At one point, my entire right foot fell asleep, I massaged the foot, and was reminded by Finger's guiding voice to stay focused.

Technically speaking, you are not meditating until you let go of all thoughts, forms, and pratyahara (withdrawal of the senses). Dharana (concentration) must occur before you reach a state of dhyana, where the mind is free of thoughts. On this day sitting in this room in New York, this Sleuth didn't quite reach Dhyana, but I did find that the visualization and the pranayama made me a little lighter, a little more focused, and a little more willing to come back again another day for eighteen minutes and practice letting those thoughts go.

When I left Ishta Yoga, I knew I'd be coming back. Like the new asana student who knows she must come back but can't pinpoint why, I left feeling confident the practice had given me something I needed. 


New student special is $60 for one month unlimited yoga; single meditation with Alan Finger is $30; and single asana class is $22.

—Veronica Houston for Yoga Sleuth

Yoga Sleuth, not normally one to consult the horoscope before stepping out the door and onto the mat, nevertheless could not help noticing this one for Aries on a Friday morning: "Forget about alcohol tonight. Go out and find joy instead." Taking this suggestion to heart, I decided to spend the evening at Giving Tree Yoga in Astoria.

Giving Tree, a new addition to the formidable stable of NYC studios, is run by Anne-Margaret, who also teaches this 9PM candlelit class on Fridays. After ditching my shoes and coat in the hallway, Anne-Margaret, who remembered my name throughout class, greeted me warmly. The studio is situated right next to the Ditmars Train Station, the final stop on the N, but this in no way disturbed the practice; in fact, the station, its light glowing on the otherwise darkened studio, provided the perfect Drishti in standing poses.

The sixteen students were treated to live music throughout class, as is standard for the Friday evening session. On this occasion it was the beautiful vocals and acoustic guitar of Gustavo Rodriguez (a.k.a Silbin Sandovar), who treated us to Van Morrison (“Into The Mystic”) The Beatles (“Norwegian Wood”) and Elvis (“Love Me,”) among many more.

We started seated in easy pose, hands at the back of our necks as we rounded forward, than arched back and sighed out the week with a heart lion’s breath. This led to a simple twist with one knee on the ground and the other leg straight, foot planted in “warrior I” angle. Before we knew it we were standing, our warrior II’s raging against the dying of the light, as we performed nine pulsations, straightening our legs and lifting our arms on an inhale, then exhaling ever deeper into Vira II.

Anne, with a smile in her voice throughout class, was able to call out to us individually with a suggestion or a compliment. When she could, she skillfully maneuvered the tight space between mats to give hands on adjustments. She was with me for both sides of my pigeon, propping me up on a blanket under the right hip and stacking that same blanket a little higher for my more problematic left.

The climactic pose this evening was Gomukasana. We were all encouraged to use a strap even if we didn’t need to, to create shoulder and heart openness without undue straining. We followed up with a knees bent Paschimottanasana to preserve the integrity of the straight spine. Then it was Yogi’s choice to wrap up, with most of us doing the customary shoulder stand into fish. Finally, the beautiful words and melody of the Beach Boys’ “God Only Knows” lulled us into Savasana.

At the end of class we sat with our palms on our knees for a grounding Mudra as we joined our voices to Om out the week. Anne thanked me for coming to class and encouraged my return, which is a definite as this candlelit class and beautiful studio is the perfect way to see out the week.

Drop-in classes are $17; first timers can sign up for three classes for $25. Mat rental is $1.

—Jim Catapano for Yoga Sleuth

Bend and Bloom is located on a quiet brownstone block in the heart of Park Slope. I discovered a warm welcoming space there; the large waiting room is blue on one side with delicate painted branches traveling up the wall, and the other side is decorated with prints from a photographer’s journey to India. The entrance and the center are impeccably clean, there are two changing rooms, two bathrooms—and tea, of course.

There were six students in Kate’s class that morning, and the atmosphere was friendly and quiet. She started the class explaining a dream she had about playing Monopoly. In the dream breath was the currency, and instead of getting out of jail free, a player would “get five free breaths.” Instead of building real estate, players built poses. She mentioned how she would use those breaths to work on an inversion, while her friend devoted the breath to child’s pose.

Kate’s class, which began with happy baby and ended with compass pose, was a bit like this unusual look at Monopoly. Before we had moved from our backs to down dog, she warmed us up with some bicycles and supine twists. From the warm-up we moved into down dog, and then into a low lunge twist sequence that incorporated squats into Uttanasana, Parivrtta Uttanasana, Garundasana arms and coming up with Garundasana arms for Tadasana. As the sequence built, she added standing split, Vira III, ankle to knee variations, and of course, Parsvottanasana. At one point we moved from standing split to lengthen our torso away from our hips by walking our hands away from our feet, and then lifting one arm and then the other back into Vira III. This variation reminded me to find the length in my lower back that I often lose while trying to bring my head towards my knee in standing split. 

Towards the end of class, after a couple of standing ankle to knee variations, Kate gave us two options; either take your ankle to knee Utkatasana into the arm balance (Galavasana), or shift your hips back and your heart forward to work even deeper into your hips.

For an inflexible beginner, the class may not be the perfect match. However, the class was graceful and simple. Kate’s adjustments in ankle to knee and Parsvottanasana helped me move deeper than I ever have in an hour-long class. What makes Kate a wonderful yoga teacher is her ability to bring asana back to the simplicity of the breath, and the poses back to their intimate connections to one another. I will definitely return to Kate’s class.

Single class is $14, mat rental is $1. Check out new deals for beginners at bendandbloom.com

-Deborah Winters for Yoga Sleuth

Akasha Yoga is a hidden gem, tucked into a quiet Noho nook above the savory-smelling Great Jones Café. Tiny and pristine, the name Akasha, which means space, is apropos. The studio is clean and pure, with an attention to detail that brings the elements of nature to life in each room – from a small fountain at the front desk to smooth river stones rimming the bathroom sink. With astonishingly small classes, here you are guaranteed to receive plenty of individual attention to advance your practice.

Elias Lopez is a striking presence, sinewy and elegant with an energy that emanates to fill the room. An environmental educator as well as a yoga instructor, his teaching synergizes with this space, offering precise attention to detail and a vivid use of imagery that brings the elements of nature viscerally into each pose.

He began class by tell us that this was the last Thursday of winter. To honor the coming spring equinox, the theme for the day was the balance between darkness and light. “Don’t think of darkness as bad,” Elias encouraged. “Seeds need the dark earth, just as humans need nights of rest to be rejuvenated for the daylight.” Like an urban shaman, he wove this humble earth-centered wisdom into the fabric of his class. In simple poses like Extended Side Angle and Triangle, Elias invited us to embrace our “dark” side, represented by the back body that we can’t see.

 “The foundation of the pose must be grounded so the body can trust and flow,” he reminded us as we moved into a deep spinal twist. His generous hands-on adjustments guided me to open from a solid base. “Root your feet down toward the darkness of the earth and draw the energy upward to lift your chest like a flower to the sun,” he said.

While the sequences of postures were fairly basic, I was able to work very deeply due to his precise alignment instructions. A variation of Warrior 3 done at the wall was particularly illuminating, helping me to align my hips and use more core strength.

Moving into Savasana, Elias cajoled us to "receive a deep breath,” and I noticed my lungs filling in a more relaxed way than if I had been told to “take” the breath.

Have you had the feeling when you leave the city that your lungs expand more fully to take in the clean pure air? After this class with Elias I actually had that feeling, as if I had just been immersed in a cool woods by a running mountain stream.

A single class is $20; $2 for mat rental.

-Lauren Tepper for Yoga Sleuth

"We're a different kind of yoga studio," the young man running the front desk said as Sleuth emerged from the elevator into Tara Stiles's new studio. And it’s true: Strala is different from most every studio Sleuth has sampled in New York over the past year or so. For one thing, a floor to ceiling mirror makes up one wall, rendering it more like a dance studio than a yoga studio.

The loft-like practice area felt deliciously spacious—different indeed from most post-work Manhattan classes, where you spend just as much energy not kicking your five neighbors in the face as you do on engaging your core during plank. 

However, the desk attendant was most likely referring to Stiles's philosophic outlook: that you don't need to be a “yoga person” to make yoga a part of your life.

Tuesday evening's signature "Strong" class, led by Nadya Andreeva, got us started with some gentle side twists and shoulder openers. Like other not-too-yogic studios there was no opening  "Om," though we did perform some Pranayama. 

From there we moved into modified sun salutations and then, after several rounds incorporating elements of both Suryas A and B, into the meat (tofu?) of the practice: a flowing, Vinyasa sequence that’s heavy on the warrior poses. To move from the front to the back of the mat Nadya instructed us to rotate our reverse warriors. When trying to replicate it now, Sleuth can see that rotating on the balls of the feet isn’t so challenging, but performing this transition was a real challenge in class.

The practice focused on intense hip openers, including Parsvottonansana (pyramid pose), half moon, bound half moon, and revolved triangle transitioning immediately into revolved half moon. We concluded with forearm stand and shoulder stand in the center of the room before collapsing into Savasana. 

This steady, challenging pace seems like what a lot of athletic yogis are looking for. That, coupled with a killer price (all classes are only $10, renting a mat is an additional $2), and a well-designed schedule that offers classes at every peak hour for 9-to-5ers, bodes well for Strala becoming a major new presence on the downtown yoga circuit.

—Ruth Curry for Yoga Sleuth

Emalia Ross teaches the early and midday Hot Yoga classes at Yoga to the People's new state-of-the-art hot yoga studio on 27th Street. She is everything you could hope to encounter in a hot yoga teacher. She's focused, attentive and keeps the class at a regimented pace throughout each 90-minute class.

This is a mixed blessing: if she (correctly) reckons you can be more twisted up in that Garudasana, she will call you by name. At the beginning of class, Ross welcomes students to work hard, as they "will get out of the practice exactly what [they] put into it."

Many studios have a competitive vibe, and although this Sleuth doesn't claim to know whether that's healthy or not, Ross creates an environment of contemplative competition with one's own self. What I mean is that through her instruction you feel encouraged to apply your focus to the full potential of the asana, all the while listening intently to your body. While it's often necessary to come out of a pose, from lack of stamina, nausea or loss of balance, Ross directs students to maintain stillness as they rest, ensuring that part of the practice is about conservation of energy. When falling out of Janu Shirasana, Sleuth experienced what seemed like a common impulse, to collapse onto the floor into child's pose. Gradually though, through Ross' tireless direction, Sleuth was able to maintain a Tadasana in resting that helped not only to conserve breath and energy, but allowed her to stay focused on the practice.

Maybe if there were one phrase to describe the way Ross teaches, its in-the-loop. By the end of the practice, you begin to surrender to her direction and lose all sense of resistance to the poses. So much do you trust her to guide you safely through the practice that by the end of class, the class seems to become a band of Ross’s zombies.

This 90-minute class is a Hot Yoga class. Full on, not introduction to. If you have never done any type of hot yoga, it's a good idea to try their 38th Street location for Hot Power Vinyasa, which incorporates flow and is considerably more attuned to the class level and disposition of the students in it on a particular day. But the 27th Street location is very shiny and new, with (necessary) showers for both men and women. There are mats to rent for a couple dollars and coconut water aplenty, and the class is only $8. That, my dears, is how they get you addicted.

-Alice Wetterlund for Yoga Sleuth

As we started class on a Monday evening, Fierce Club owner Shannon Connell told the class one of those great secrets that all teachers know, but no one wants to admit. “At this moment, I really don’t want to be here,” she said. 

She had gotten a massage before class, she said, and would rather be at home relaxing than working. But that’s life.

“Sometimes we have to do things we don’t want to. Sometimes we just don’t feel like practicing,” she said. “But we work through it. So that’s what we’re going to do tonight. We’re going to work through it.” 

And work through it we did. We began standing in Tadasana and were soon moving through our sun salutations to get the blood flowing. True to the core Vinyasa style Shannon is trained in, there was plenty of arm strengthening and core work with a dozen Shakti kicks—a move where you jump up from downward facing dog, trying to kick your heels to your butt and get your hips to lift over your shoulders. 

She kept the class playful by throwing in lots of challenging poses and transitions and always encouraging us to “just try them,” even if it meant we were only able to do a quarter of the pose. We started in downward facing dog and worked on flipping ourselves over into wheel pose. I’ve attempted this in various classes over the last year and never thought I had the flexibility in my spine to get myself there. But Shannon broke it down. “You needed to bend the bottom arm in order to reach the other hand to the floor, otherwise it’s impossible,” she said. We tried it again and I quickly discovered that I could easily transition into the pose. Getting back out wasn’t so easy, however, and I collapsed down to the floor, laughing in the process. 

Building on our Shakti kicks from earlier, Shannon moved us to the wall to practice our handstands. She again instructed us to use our core strength and “just practice kicking.” We practiced kicking 10 times with each leg, and just as my arms felt they would collapse from my weight, Shannon told us to jump into handstand with our legs together, knees bent, for another 10 rounds. Due to the waning strength in my arms, most of my 10 attempts were sloppy—but one time, everything clicked into place and I went up perfectly! 

After a few wheel poses, we settled with our legs up the wall and moved into an easy shoulder stand as our final pose before Savasana. As I attempted to rest, I felt energized and excited that I had worked through the practice, taken a few risks and experienced the rewards.

First Class is $10; single classes are $18. Mat rentals are $2.

 -Allison Richard for Yoga Sleuth

Kundalini Yoga Park Slope is easy to spot because it is the one white house in a row of Brooklyn brownstones. The house was rendered more beautiful by falling snow on the day I visited. 

Inside this cozy house/ashram run by GuruSurya and Sat Jagat are portraits of Yogi Bhajan, Guru Nanak and Guru Ram Das, as well as a full library of Kundalini kriyas. You instantly get the feeling that this couple live and breathe Kundalini and are full of knowledge about this esoteric style of yoga.

Gurusurya, a warm, inviting woman, recognized almost everyone in the class that morning and made the “newbie” feel welcome by handing her a sheet with the Adi mantra which is always chanted at the beginning of a Kundalini class.

“Yogi Bhajan used to say there are three kinds of breathers,” GuruSurya told us. “Short breathers who are never conscious, medium breathers who are angry, irritable, sad but sometimes conscious and deep breathers who are always conscious. Those of us who come to yoga are medium breathers. If we were short breathers we wouldn’t have the consciousness to come to yoga and if we were deep breathers we wouldn’t need yoga at all.”

The kriya set that morning was for the five vayus. We worked on a variety of asanas; a particular kind of Sufi grind (like hip circles, except the spine is held very straight), twisting left and right with the hands held at the heart, frog pose (squatting up and down 21 times) and kangaroo jumps. “Feel free to make any noises you think kangaroos might make!” GuruSurya joked. After kangaroo jumps we moved into cobras, followed by rolling on the floor—which required some amount of group coordination and laughter. 

GuruSurya then played the gong and followed up with a meditation for cold depression in which we held our hands in Venus Mudra and sang, “Wahe Guru, Wahe Jio.”

At the end GuruSurya poured us the most delicious Yogi tea I’ve ever tasted and told us fun stories about Yogi Bhajan’s visits to New York City, where he fell in love with the Waldorf-Astoria and went shopping for antique rugs on Bleecker Street.

$15 per class, mats not required.

—Marie Carter for Yoga Sleuth

Hovering above the madness of mid-town, Yoga Sutra is an oasis of peace and tranquility: warm and welcoming, extraordinarily clean, and immaculately painted in crisp yet calming colors. Each spacious studio is imbued with a sense of sacredness, from the carefully arranged altar, to the wall hangings depicting yogic deities and passages of scripture. I gratefully escaped a frigid February evening to sip a mug of fresh-brewed rooibos tea on one of their lounge’s comfy couches prior to Jill Camera’s popular but not overly crowded class. 

Jill began this evening’s class with an inspiring Vedic chant from the Upanishads, and then a call-and-response rendition of one of Patanjali’s sutras, translated roughly as a caveat to “Practice yoga with good intentions for a long time…” 

Tall and stately, Jill would be intimidating with her vast knowledge of yogic philosophy, scripture, and asana if not for her warm and encouraging demeanor. She peppered her class with bursts of encouragement, especially welcome during a slow five-breath Warrior 3 variation. “You all look like models for Yoga Journal!” she exclaimed sincerely as beads of sweat began to pop around my temples.

Typically challenging poses like one-legged king pigeon and revolved triangle felt less agonizing for me than usual thanks to her intelligent yet creative sequencing. She made great use of repetition in her sequences, but with variations each time that kept the movement fresh. Backbends were a theme of the evening, and to make them more accessible she reminded us frequently to “absorb the spine into the body like a warm knife slicing into butter.”

Her pacing was perfect, allowing me to build heat while still maintaining a relaxed, deep flow. As far as I could tell, she stuck with verbal cuing rather than hands-on adjustments, which worked for me as her vivid imagery and precise directions guided me clearly into even the most convoluted pose. “Coil up the spine like a snake charmed from the basket of the pelvis,” she cajoled, guiding us through a progressively more difficult series of sphinx poses that culminated in a forearm version of Vasisthasana. “Make sure you’re push-pinning your tailbone down to arc the spine up.” 

Jill’s transitions were well choreographed, like a graceful dance with no awkward moments. Sandwiched between the Iyengar and Ashtanga rooms at Yoga Sutra, her Vinyasa class offered the steadiness of the former with the dynamism of the latter—truly the best of both worlds. 

Yogic wisdom tells us that the world of outer forms reflects the inner state of being. As I emerged from this heavenly oasis, the traffic on 42nd Street seemed to move more slowly and quietly.

First class is free for new students; 20% discount on class packages purchased on free trial day.

-Lauren Tepper for Yoga Sleuth

On a rainy and windy day, Yoga Sleuth made her way to the Astoria location of The Yoga Room for some warming Vinyasa. The studio is marked by only a small sign taped to the inside of the glass door (hint: it’s next door to Panera). 

Due to the heavy rains, the back studio was experiencing some leaking windows. Lucky for us, there were no other classes scheduled so we moved to the front studio, which was a little chilly, as the heat had only just been turned on.

Our instructor, Anna, took all the changes in stride with the calmness and peace of a true yogi. She suggested we grab three blocks and two bolsters (something Sleuth wishes more studios had available) because we would be starting the class with several restorative poses. Sleuth was not expecting restorative poses in a Vinyasa class, but found my body appreciated them as soon as I settled in. We worked through frog, a “restorative” Chaturanga, and both supported child’s pose and down dog. 

As we began the Vinyasa portion of our class, Anna added some traditional yoga instrumental music in the background. She moved us slowly through our flow letting us enjoy longer holds in down dog. She offered us the option of stepping or jumping from down dog to Uttanasana. “We’re all jumping today,” she said as we jumped forward, and then proceeded to kick the class up a notch with some core plank work and balancing in half moon.

We wound down with some forward folds and twists before working on backbends. For those of us that took the option of full wheel, Anna focused on our alignment, instructing us to pause on the top of our heads and “draw the upper arms back to stabilize the shoulder joint” before coming all they way up. When she told us to widen our feet slightly, I felt an instant release in my lower back. 

“The ability to find stillness is what yoga is all about,” Anna said as we took a short meditation before Savasana. I noticed the sun now streaming in through the windows and took a moment to appreciate the change not only in the weather outside, but in my own body as well.

Regular classes are $18, cmmunity classes are $10. Mat rental is $2.

-Allison Richard for Yoga Sleuth

Yoga Sleuth, having spent much of 2009 in the nonstop blur of Vinyasa flow, decided to wind down the year by getting back to basics with the alignment focus of Iyengar.

Unfortunately the great man himself was unavailable (it being the week of his 91st birthday), so I turned to one of the Iyengar family’s pupils, Marcela Clavijo. A Buddhist nun, Marcela started teaching in 1985, studied with the Iyengars in India in 2000, and works primarily out of the Iyengar Institute in New York. She also teaches at the beautiful new YogaWorks studio in Soho, and this is where I had the honor to take class with her.

Before I could say “Sukhanasana,” I was on my mat in the vast space of the main studio. I was surrounded by four students who were in turn surrounded by props, sitting on my knees on one blanket, with a second blanket nestled between my knees and ankles. Marcela, a vibrant teacher with an infectious laugh, had us take straps and hold them above our heads, then behind our backs, and finally in front of our chests. With our hands always four feet apart, this created an intense stretch, opening our shoulders for the work ahead.

We descended to our mats for Jatara Parivartanasana, a.k.a, “stomach churning pose.” Fortunately, this intense supine twist is the antithesis of its name. We began with our knees together to the right and we kept them that way, locked together, even as Marcela pulled our right arms up and pushed our left arms to the mat. It was one of the longest and juiciest twists I ever had, and I imagined every bit of toxin in my body gloriously dissolving.

We rose from our twists to come to our feet, planting our back feet at a 45-degree angle against the wall to move into warrior one.

“Think of your foot like an elephant’s” said Marcela. “An elephant has the biggest and firmest foot print of all.” Marcela also suggested we think of our ankles as those of a goats; thus, our ankles rise up as our feet stay planted.

With this imagery in mind we practiced the foundations of Virabhadrasana and Parsvottanasana. When Marcela came around to lift my ankles I instinctively lifted my heels as well, retaining my goat but not my elephant. “Down! Down!” chastised Marcela playfully. In Parsvo, we maintained our flat backs. Marcela likened it to standing on the subway platform looking down at the tracks below. Keep this image in your mind and you’ll never have trouble maintaining a straight spine again.

We were then all sent to the prop room for chairs. Pinning our legs to the wall, we continued to practice maintaining our straight spines by stretching our arms forward and lowering our palms to the chair a good three to four feet away. Lying down in the other direction, we placed our necks on a stack of five blankets. We stretched our legs back to the chair in a supported Halasana, our heels yearning for the back bars of the chair. Marcela helped me into one of my deepest plows ever, my grounding firmly in my shoulders and not in my back.  I had initially used a bolster on the chair to help my legs reach, but Marcela, like all great teachers, made me realize I could go further.

The work done, we all enjoyed a blissful, suitably prop-heavy Savasana, our calves resting on the chair. (There is a sign outside the classroom that lights up and says “Shh. Savasana,” and it did its job well). Then we emerged, renewed, from the studio into the beautiful lobby of Yoga Works, and I bustled past the free tea and up the stairs into the locker room to marvel at its four showers and sauna. All in all, a teacher—and a studio—not to be missed.

Drop-ins at Yoga Works are $22; monthly memberships are $98.

-Jim Catapano for Yoga Sleuth

Williamsburg is quickly becoming the next city that never closes, and that also goes for its Yoga. Looking for a late evening class to end Monday the right way, Yoga Sleuth arrived at Go Yoga, a lovely ground floor studio just a few skips from the Bedford L. 

I walked across the long corridor. A row of coats and shoes as long as the hallway showed this was a popular haven for the Williamsburg Yogi. After signing in, I grabbed a comfy quarter-inch thick rental mat and found a place in the beautiful earth-toned asana room, which was already filling up. I took in the stained glass windows on the ceiling and a jazzy instrumental version of "Beyond The Sea" playing softly, and my mind quickly moved into the Yoga vibe.

Joelle arrived and greeted the 20 of us, asking us to get blocks and straps. She recounted a meeting she had to go to a few days before that she was dreading, and how the tools of Yoga—Asana, Pranayama and meditation—saw her through. With this is mind we sat and practiced the second of these, counting four inhales through the nose and four exhales through the mouth. We soon added a retention at the top of the inhale and bottom of the exhale, then progressed to six breaths. This calming practice set us up perfectly for the Asana to follow. After three Oms we did some cat and cow stretches, then a child's pose with our toes tucked under, which provided a wonderful stretch for the balls and arches of our feet. We would return to this special Balasana after each sequence.

When we arrived in down dog, Joelle instructed us to take our right leg and draw straight in front of our left leg, wishing for the foot to reach the floor. This gave an incredible stretch to the outer hip, even more so for me when Joelle came over and adjusted my posture, pulling my hips higher so I could really feel it.
      
We did a traditional Sun A, but Joelle's cues made it feel like it was the first time. Her style is down to earth and her instructions so clear it's hard not to find yourself exactly where you need to be in each pose. We thought of our hearts as a "flower blooming to the sun," and used this imagery to keep our chests forward and open. Moving to Sun B we experimented with a block between our hands in chair pose, keeping our arms straight and engaged.
    
Moving on to Gomukasana, it was time for our straps to come into play as we positioned our shoulders behind our backs and then folded over our hips. This led beautifully into pigeon, held for a long and blissful eight breaths.
 
The Asana portion of class concluded with Paschimotanasana. Joelle came over and gave me an incredible assist, bringing my head and heart farther across my hips. Despite the fairly large class, she always seemed to be there whenever I needed her. We ended with a long, peaceful Savasana, and Joelle left us with this thought: "Our practice creates not only connection with the world, but self-connection as well. And this creates space in our bodies and minds, and that allows us to flow."

Classes at Go Yoga are $17; you can rent a mat for $1.

-Jim Catapano for Yoga Sleuth

There was excitement in the air as studio owner Kari Harendorf walked through the front door. Having just returned from maternity leave the day before, her students were thrilled to have her back.

We started in Savasana as Kari instructed us to become aware of our bodies and where they were coming from for this practice. We then moved through the many variations of Supta Padangustasana. My hands cramped from holding on to the strap, but as I felt my hamstrings let go, I was reminded how much I could benefit from making this a daily part of my practice.

To add some ab work to Supta Padangustasana, Kari instructed us to roll our upper bodies off the floor while simultaneously drawing our lifted leg in towards our face. She came over and pressed my extended thigh towards the floor to ground me. As she did, she told me to lift my torso even higher. I was amazed that with her help, I could almost effortlessly lift an extra two inches higher as she exclaimed, “Yes! Those are the muscles I want working!”

To get us flowing, Kari turned on some 90's pop music (like The Gin Blossoms) and we moved through our sun salutations, jumping into Chaturanga as visions of my high school days floated through my mind. During my second salutation, Kari adjusted me as I moved, helping me lift my rib cage in Urdhva Hastasana and stabilizing my hips as I folded forward into Uttanasana.

To ground ourselves after the flow, Kari brought us into an extra-long tree pose. As I stood with my left leg lifted, Kari reminded me to “roll my left belly towards the right” to square my hips. Besides the few instructions geared towards specific individuals, she allowed us to experience the pose in silence, which I found especially quieting to the mind.

Halfway through class, Kari took us back to Savasana for a few breaths so that we could reconnect with our bodies and notice what had changed—for better or worse.

After more ab work, we moved through one last standing sequence, which included Parivrtta Trikonasana. For the second time this class I noticed that my left side was more open then my right. I realized that all those classes spent demonstrating poses on the left side was starting to throw my body out of balance.

As we rested in Savasana for the third and final time, Kari came around and gave everyone Reiki-like adjustments by passing her hands a few inches above our faces transferring her energy to us. As she walked back to the front of the room to close class I could feel her positive energy moving with her—and understood why her students were so excited to have her back.     

Express classes are $14 or $18 for regular classes. New students can try 3 classes for $30.

-Allison Richard for Yoga Sleuth

The mood in Alison Cramer’s Friday afternoon class was festive, filled with excitement for the impending weekend. This Yoga Sleuth was ready to get her yoga on and start the weekend off right—and that is exactly what I did.

Students were chatting happily when Alison brought everyone into the present moment by changing the song to the 90’s hit “No Diggity” by Blackstreet. Many of us looked at each other smiling and several students started singing along and moving their heads to the beat. Yep, it was definitely Friday.

As the song came to an end, Alison shut the music down and authoritatively started class beginning the Kundalini chant, Sa-Ta-Na-Ma. As we chanted, we began a mudra, touching our thumb to one of our four fingers for each syllable, starting with the pointer finger and moving across.

After five minutes of chanting, we moved into downward facing dog. Alison told us that the mudra we had just completed was meant to energize our hands, and we should keep feeling that energy as we actively pressed our hands into the earth.

We soon came to stand, facing the massive sunlit windows to begin our sun salutations. We moved through several standing pose sequences with Alison encouraging us with our mantra during the more challenging holds. To culminate our heat building standing poses, Alison stabilized us with eagle pose. Soon after, we moved into a low lunge and she brought back the idea of the eagle as we interlaced our thumbs and reached our fingers towards the sky. She told us that, “our hands are like the wings of our body, and we should let them fly.”

Before I knew it, we were starting the cooling portion of the class with a twisted, reclined pigeon that elicited a collective, blissful exhale from the class. As we turned onto our backs for Urdhva Danurasana, Alison once again caught us off guard (aka, brought us back to the present) by switching up the music genre, this time to oldies.

We wound down the class with some forward folds and a long-held boat, including nine rounds of Sa-Ta-Na-Ma to keep us focused in the challenge. By this time I had long moved past my urge to giggle and was able to appreciate the use of mantra in our practice.

For our final pose, we took a much-needed cooling shoulder stand and then moved into Savasana where I really did feel like I could fly.

An hour class is $11; mat rentals are $1.

—Allison Richard for Yoga Sleuth

Yoga Sleuth, on a quest to learn more about the different modalities of Yoga, started with A for “Ashtanga” and found himself at the footsteps of Nava Yoga in Park Slope.

Nava Yoga is a small studio that fits four comfortably and possibly six at most, so the advantage is you will get a focused experience with tremendous assistance and interaction with the instructor, Anneke Lucas. Anneke is a true presence, warm, incredibly knowledgeable and able to get to know your body and the needs of your practice after a single session.

Two of us in the three-strong class were novices to Ashtanga. But soon we were on our way, opening with five rounds of Surya Namaskar A, five of Sun B, with a rest in down dog for five breaths. (A count of five: the heartbeat of Ashtanga.) I was amazed at how rigorous and satisfying this sequence can be when done so precisely for the proper amount of time. Anneke was not only calling the poses in Sanskrit, but cueing them in Sanskrit as well! The words were, of course, unfamiliar to us at first but they sank in quickly.

When we hit the standing sequence I was having some trouble opening my heart in revolved triangle, and Anneke spotted this immediately, assisting me in going deeper than I would have on my own. Two of us were having trouble jumping forward from down dog to sit, and Anneke was prompt with the props, giving me two handles to help me float. By the end of class I was sailing gleefully across my mat.

There were plenty of twists in the class. We did several progressive variations on Janu Sirsasana (known as “A” through “C”), building our strength and our resolve. As my arms don’t reach each other in a bind, Anneke gave me welcome attention, helping me reach as far as I could go and supplementing me with straps. The “B” variation was a new one to me, as it calls for the foot to be under the opposite thigh (specifically under the perineal muscle) but with the toes pointing forward. “C” was just as intense, as we had to push our feet against the opposite thigh with our ankles vertical and our toes pressing into the mat. Not the easiest or most comfortable positions in the Yogaverse, but Anneke was a tremendous help in sorting out my leg and foot alignment in these twists, first demonstrating the pose in front of me and then adjusting me to just the right spots.

Class ran long but we welcomed it. With my Urdvha Danurasana practice on hiatus due to some lower back issues, I took several bridges, but one of the other students was practicing coming to wheel from a standing position with Anneke’s encouragement and assistance. It was an inspiring thing to see.

We finished with shoulder stands with a lotus variation, and then collapsed into a well-deserved Savasana, content that our practices had taken another great leap. Exhausted but exhilarated, I headed into the winter night, ready to tell the world that Ashtanga had debuted in Brooklyn in the prodigious and encouraging hands of Anneke Lucas.

Led Ashtanga classes and MySore Drop-Ins are $16; mat rental is $2. Mysore Ashtanga practice is available weekdays, drop-in anytime from nine a.m. to noon. First time MySore is only $8.

-Jim Catapano for Yoga Sleuth

Which is more important to you in a yoga instructor: charisma or expertise? With Jennie Cohen, there’s no need to choose; she’s got both bases covered.

Jennie is petite yet fierce, sharp-witted and determined, and looks and acts a lot like Sex & the City’s Carrie Bradshaw. She gets right down to business in this Level 1/2 class, hammering out precise directions for a carefully arranged Sukhasana on blankets to begin class.

Tonight is about the abdominal obliques. In a seated side bend, she tells us to “place your palms on your side waist. Those muscles that firm are your abdominal obliques fighting gravity.” Our obliques have a lot more fighting to do before this evening is over. We progress through sun salutations and challenging variations of extended side angle, triangle, Ardha Candrasana, and revolved triangle.

Jennie spices up this intermediate level class with challenging variations: Parvrta Sirsasana and Paschmotanasana, or headstand and seated forward bend, both with a twist. Her colorful imagery brings levity: in Jathara Parvatanasana we are instructed to “imagine you have a broccoli rubber band around your big toes” to hold our legs together. “You can try it at home,” she says. She just might be serious.
She briskly calls out meticulous directions, keeping my mind fully engaged in the movement. Her standards are high, but she still has a sense of humor. “Make your elbows non-negotiably straight,” Jennie commands us in Urdvha Hastasana. She marches around the room ensuring all elbows are complying. “You all look stoned!” she laughs, as we emerge from a prolonged seated forward bend.

Her passion for the craft and discipline of yoga, and her appreciation of the elegant lines of energy we can create with our bodies infuse her teaching. She’s not one to randomly shower a class with generic praise, so when she triumphantly exclaims, “Yes, that’s it!” as she passes you by, you know you’re really onto something.

Single class is $20. Check out their student special: three classes for $33.

-Lauren Tepper for Yoga Sleuth

Looking to wrap up the evening (and 2009) with a well-rounded class, Yoga Sleuth headed to MonQi Fitness for a workout of both body and mind with Cait Morth. The five year old MonQi Fitness studio was once the site of Jim Henson's Muppet Studio, echoes of which can still be felt (including the "footprints" of a certain frog in the concrete at its front door).

Cait is a NSCA-certified personal trainer with backgrounds in dance, spinning and running as well as yoga, and her formidable experience was evident throughout class. She suggested we make three wishes for the new year: one for our bodies, one for our spiritual path, and a final wish for someone important to us. These three wishes would motivate and inform our practice this evening, she said.

We began in a supported fish, one block between our scapulas and another at our heads. “Breathe into your lungs,” Cait said. “You might hear some say you should breathe into your stomachs, but that will just give you gas, ” she quipped. After a few non-gassy breaths to open our chests, we removed the props and rolled off our mats into a prone position, stretching our limbs to their edges. Cait advocated slow transitions here. “Think of Claudius dying in Hamlet,” she suggested, an unexpected (but vivid) literary reference. 

We moved into a Vinyasa flow, but not the typical Chaturanga up-dog, down-dog sort. Instead, we began by rolling our legs over our heads as if heading to Halasana, but we held the pose in a sort of supine Paschimottonasana. From there we rolled down and folded into Upavistha Konasana. Rather than hurrying from one pose to the next as in a typical Vinyasa class, we found ourselves welcomed to get into each posture, finding our alignment and our edge. "If you find enlightenment in one posture, stay there!" Cait joked. In each asana, Cait constantly encouraged us to open our chests, bring our shoulders down and square our hips, physically adjusting us whenever possible. When I slipped in my form, Cait was right there to correct me. 

After a standing warrior series and a lizard, we took our right legs in a cradle, preparing for what would prove to be an intense and juicy supine pigeon. Hips and shoulders as open as can be, we were invited to proceed from there to try foot behind the head pose (sometimes referred to as Eka Pada Sirsasana). I found my right side far more agreeable then my left, with my tight shoulder and hip. This was something Cait recognized immediately and offered to help me with in future classes. Winding down from this climactic and challenging pose, we took a long supported bridge, blocks at our sacrums. "Let the block do the work," Cait advised, and so we did, melting into this grounding and healing asana.   

Next was “Yogi’s Choice”—any inversion we liked to complete our practice. While the rest of us chose traditional shoulder stand, the pre-natal student opted for a tripod headstand. Cait stayed with her as she tackled the pose, supporting her both physically and emotionally. It was an inspiring moment that, as a student, I was honored to witness. 

We were rewarded with a long Savasana to end our practice and the year. Cait was there immediately with a bolster for my legs to alleviate my lower back issues. She then took us into a glorious guided relaxation where we imagined ourselves lying on a beach, our bodies and stress melting away with each rush of the wave toward shore. We then received a lovely assist from Cait as she pressed our shoulders and treated our third eyes to lavender oil. Her care and compassion for the heart and soul was evident at all times, complementing her experience in training the physical body.

MonQi Fitness offers a full gym at $60/month with no membership fee or commitment. Classes are a separate package or pay as you go. Wednesday night yoga classes will be $13 dollars throughout January 2010. 

-Jim Catapano for Yoga Sleuth

 Yoga Sole is a bright, ground floor studio nestled on a quiet street in Windsor Terrace. Sleuth was a little depressed by the dreary rain on Sunday morning but found Nityda Coleman’s class a terrific way to bring some metaphorical sunshine to her day. 

Coleman’s class flowed beautifully, and she articulated great alignment instruction throughout the class—that might be due to her Pilates background and training with Shiva Rea. “Think of one word that you need more of, or one word that is something you need to release and then set your intention for the practice,” she said. Sleuth’s word was “perseverance.”

 We started on our backs in a restorative Supta Baddha Konasan. Then we picked up our blocks with our feet and began some leg lifts. We then transitioned in sun salutations and standing poses. Some of the more interesting poses included Anjaneyasana into devotional warrior, a bound Ardha Chandrasana, crow shooting back into Chatturanga, Prasarita Padottanasana with Gomukhasana arms, warrior three with Garudasana arms and a one-armed forearm plank. 

Coleman teaches to all levels, and would often offer more advanced variations. In headstand, she suggested we bring our legs to 90 degrees, move them further up, and then hover the toes a centimeter off the floor. Sleuth found the word “perseverance” utterly relevant here.

During our inversion, she suggested a variation of handstand at the wall, with our heads pressed against the wall with the feet off, holding for ten counts. Sleuth found this variation more taxing on the naval point. At the end she encouraged us to take our head away from the wall and see if we could actually balance without the it. 

Hip openers followed handstands: a pigeon preparation, flip dog into Anjaneyasana into Hanumanasana. Noticing Sleuth’s eyes light up during Hanumanasana, Coleman commented, “I always do Hanumanasana.” Jai!

Some backbends followed and then this hardcore class ended with some cool downs: Upavista Konasana, shoulder stand and Pranayama.

$15 per class, $1 mat rental.

—Marie Carter for Yoga Sleuth

Yoga Sleuth arrived early, and before she had spent five minutes spying on the eclectic mix of students taking the two PM class in the boxy room at the Shala, her cover was blown. The world of Ashtanga yoga is very, very small, and Sleuth ran into two students she happens to have come across on her eightfold path—one of whom announced, “Corey is the best. You’ll see.”

Corey looks the part of the Ashtanga yogi, without an extra ounce of body fat, with the intense eyes and permanent-looking tan, but he also kind of doesn’t: his glowing skin lacks that leathery quality of over-exposure to the harsh South Indian sun. He went to introduce himself to new students and talked briefly, asking questions, giving pointers to some. When he headed over towards Sleuth, he shook hands and immediately walked off, and I felt relieved that he skipped the questions (like, what was I doing in his class?).

Right from Surya Namaskar A, it was clear that Corey meant business. He counts in Sanskrit, giving instructions for each count, which made those chatwaris last at least four times longer than seemed necessary. I wondered what exactly he meant by the repeated directive to “tighten the waist,” and it wasn’t until well into the Janushirsasanas that I understood we were to apply Uddhiyana bandha. He reminded us of Moola bandha, which drishti to use, and how to properly align the body in each and every pose, and in each and every Vinyasa! Sleuth has the questionable habit of trying to follow directives when she hears them, which in the case of Corey’s Ashtanga class meant that she was working ridiculously hard; but she has to admit she was thrilled to have so much to work with. Corey very adeptly assisted during Marychiasana C, really deepening that twist. After an extremely intense set of slowly counted Navasana, several students were directed to finish, but Corey continued and led the class through the whole first series with the same slow counts, vigor and detail in his instructions. Needless to say, I had an extremely blissful and relaxed Savasana.

After the class I got the talk I missed out on during the introductions, and found out Corey visits from Sag Harbor where he owns an Ashtanga studio named Tapovana. He told me that Sri K. Pattabhi Jois created led classes only somewhat over a decade ago with the purpose of reminding advanced students what to focus on in each pose, so that he wouldn’t be asked the same questions over and over again. Corey’s class is obviously true to this aim, though he took the extra time to answer many questions from many students, over and over again.

Single class at The Shala is $18; mat rental is $2 and towel rental is $1.

-Anneke Lucas for Yoga Sleuth

What happens when you combine a rocking yoga teacher, a boyfriend that DJs and a gorgeous home studio?

You get the sweat-soaked, music-infused practice at I.AM.YOU in Manhattan's Little Italy.

On a beautiful Saturday morning I entered class and knew immediately that this was no ordinary yoga studio. Do people really live like this in Manhattan? High, exposed wood beam ceilings, rich dark wood floors, exposed brick walls, and tons of space. With no sign outside, and Lauren’s RSVP in advance policy, this feels like a private yoga club.

Smokey incense filled the air as our teacher led us through a seated deep breathing exercise (a little hard to do with the incense smoke). Slowly, we began to link our breath to movement, stretching our arms and bodies to the sky as we inhaled, and folding forward as we exhaled.

Lauren’s boyfriend moved from his mat to the stereo system at the front of the class and began his custom music mix. The music is an upbeat compilation of 80’s and 90’s pop, hip-hop, jazz, salsa and rock as Lauren cued us through her fast-paced sun salutation variations. Throughout the practice, Lauren put in some core strengthening poses like Vasisthasana, knee-to-nose plank and side squats from down dog (moving our knees from left to right and center).

As sweat dripped from our exhausted bodies and we felt like we couldn’t continue at such lightning speed, classic Michael Jackson tunes pumped from the speakers and pushed the room to keep going. Lauren's adjustments were firm and strong as she helped even out my back in revolved Ardha Chandrasana, and massaged my aching shoulders in Sukhasana.

After over an hour of fast-paced Vinyasa we moved to the floor for Urdhva Dhanurasana, finishing up with shoulder stand and plow pose. In Savasana, Lauren guided us to empty out everything and fill the space with blue light. But all I could think about was filling that empty space in my belly to replace all the calories we just burned off.

$20 per class, mat and props provided. RSVP in advance for class. Contact info@iamyoustudio.com for more information.

—Kristin Auble for Yoga Sleuth

Last Tuesday, with the Sun high at its zenith (12:15 to be precise), Sleuth took an express Vinyasa class with Samantha “Sam” Debicki at Yoga Effects, a yoga studio focusing on vigorous Vinyasa flow. This class is only 50 minutes long, but man, what a workout it turned out to be!
         
There were about 10 students that day. We started off with three OMs in Tadasana and took a few moments to observe our breath without changing anything, so that we could get into the "yoga practice" state of mind. Sam then encouraged us to link our inhales with openings in the body, elongating the spine, expanding the ribs away from the centerline of the body to create buoyancy in the ribcage, and match our exhales with the release of tension, such as melting tops of the shoulders onto the back. When Sleuth followed these cues, I found my body had more space to melt deeper in every asana, especially during twists.
 
We moved through a few sun salutations followed by warriors 1, 2 and 3, lizard and multiple half moon variations. Throughout the class, Sam focused on helping us form relationships with our bodies. In half moon bind we cultivated awareness of habitual tension spots to identify one or two places that you unconsciously grip (clenching jaw, tightening shoulders, etc.). Then Sam proposed using inhales to flood the tight pockets with air and exhales to relax the grip of those muscles on the bones. Identifying tension spots and that subsequent release is something that seeps into life outside of the mat—so you can consciously focus on reducing stress patterns, in whatever you’re doing. As we moved through bound triangle, preparing to lift into the bird of paradise, I felt myself begin to open.

Sam reminded us repeatedly not to attempt to override what our breath is telling us, but to use it as a crucial form of feedback—as a sign of when you should move further or back off.

During standing sequences, especially in side angle and triangle, Sam performed multiple adjustments with the skill of an experienced and intuitive body worker. In side angle on the right side, Sam helped Sleuth tuck my right hip under while guiding my right thigh towards the right side of mat, so that my right knee was over my right ankle without the right thigh collapsing in, as it tends to do. 

After the class, Sam acknowledged that scoliosis motivated her to develop a greater understanding of the spine, its crucial relationship to breathing, and the asymmetries that are present in every body. Her interest in anatomy and her obsession with alignment was sparked by the desire to neutralize her own discomfort and scoliosis pain. To find relief, she found asanas to fit the body and, in doing so developed a beautiful practice and  helped Sleuth gain a better understanding of her own body.

Single express class is $15, single regular class is $20. Mat rental is $1.

-Nadya Andreeva for Yoga Sleuth

Carla Ardito is the kind of yoga teacher who works from the inside out. Her vast anatomical and skeletal knowledge, coupled with her sensitivity to your body, means every time she offers an adjustment it has been devised specifically for your body.

Her goal is to help you realize the symmetry between the left and right sides of your body, to join them with your breath and create a tension-free body that can ride the waves of inhales and exhales with a lighthearted, easy attitude.
 
The Easeful Body Yoga Center in Cobble Hill is the perfect place to do this work. For one, it has a fireplace. A real, working fireplace! Recently, on a frigid day, I nabbed the prime spot in front of it and instantly relaxed. It’s a small space, so the class felt intimate and familiar, and seemed to be filled with regulars who Ardito knows by name (and body).

One of the resounding themes in the class was letting go of tension. She urged us to acknowledge where our tension lies and work at releasing it. Failure to do that, she said, will never build true strength—it’s like “building a skyscraper on bad soil.”

So, in front of the small glowing fire, I worked on letting go of that pesky shoulder tension I always haul around, and tried my best to get to the tension held in my (ahem) derrière, which Ardito said harkens back to primitive “flight or fight” reflexes. Once I could really isolate it, I felt some subtle differences in the backs of my legs and my lower back.

Since the class size was small, our flow took a very democratic path, with the four of us asking for hip openers, Trikonasana and inversions where everyone tried something different—I wanted a handstand, and Ardito offered a tip about using my fingertips more to alleviate wrist soreness (it totally helped). While she propped a fellow yogi up for a shoulder stand, Ardito explained that inversions challenge your brain and make it much more difficult to be mindful about your asana—which means you should only do them if you’re feeling strong and ready. Makes sense, right? A long, languid Savasana back in front of the cozy fireplace with an eye pillow was the perfect ending to an extremely peaceful practice.
 
Thankfully, those bad skyscrapers aren’t built in a day—I think after a few return trips to that cozy space on Warren Street, I’ll be on my way to a more peaceful, solid foundation. 

Single class is $20. Easeful Body has a new student special; two classes for $20.

–Biba Milioto for Yoga Sleuth

Yoga Sleuth found a gem on the Lower East Side on a beautiful Saturday afternoon: the appropriately named Yoga High. Liz, co-founder of Yoga High (with Mel Russo), informed me that the studio was restarting its two-hour level three class after a summer hiatus. She led me to the beautiful classroom, with its blue center wall, numerous plants and hardwood floors. Late summer sunlight made bright patches on the wood, and the inviting aroma of coffee from the café downstairs gave the room an extra lift. 

There were just eight of us, allowing Liz to call us all by our names throughout class (even the newbies). We began with our arms at the wall, opening our shoulders in preparation for the pose of the month, Pincha Mayurasana (forearm stand). Then we returned to our mats to practice Nadi Shodona, followed by an intense round of sun salutations (“Knees, Chest and Chin” alternated with Chaturanga, and was almost as vigorous). Liz’s teaching has a focus on the Bhandas, and we were very much aware of maintaining our locks as we flowed. Mention was also made of our Ida and Pingala Nadis, a topic not always broached in class and wonderful to hear more about. 

The pose of the month was returned to again and again, in various permutations and levels of difficulty. We practiced with one forearm on the mat and the other arm bent Chaturanga style, and one leg on the floor. One “lucky” student was chosen to demonstrate a variation with the crown of the head to the mat as well. Liz was incredibly aware of each student’s needs, and she seemed to be personally assisting someone every time I looked up while skillfully maintaining the flow and sequence of the class. She gave me special attention in my lizard pose (a challenging one for me), sitting on my back, pushing me to my edge and beyond.

Liz’s unofficial theme for the class was the idea of relaxing into each pose and accepting your practice exactly where it is. Even though this was a level three class with many inversions, we were invited to be true to ourselves and explore our own individual expressions at all times. The sequences are lengthy in this class; we did our upright pigeon on the right, first with a hand to our bent back foot and then with a strap around that ankle, our elbows pressing close to our ears. We didn’t return to do the other side for about 10 minutes, as there was half moon, side angle variations and twists to do first. 

Savasana, accompanied by the music of Neil Young, was long and lovely, and then we returned to our Nadi Shodona practice. This time we tried it three ways. First, by closing each nostril manually with retention (as we did at the start of class); then, we lowered our hands to our knees and opened and closed our palms according to which nostril we were exhaling through. For our retention we closed our hands into gentle fists. Lastly, we used our minds only to direct our breath through the proper nostril. This meditative and instructive exercise closed the class on a blissful note.
   
Classes are $18. Mats can be rented for $2.

—Christopher Tenant for Yoga Sleuth

Headed for Park Slope's Iyengar studio, Yogasana, this Yoga Sleuth took a left from the grungy charm of the Avenue onto Wyckoff, where rows of quiet, skinny brownstones flanked me and trees formed a canopy over my head.

The walk between peace and noise prepared me for the "opposing forces" theme of Jennifer Kagan's Level 1 class Tuesday morning. Recently renovated in ’09, Yogasana is a gorgeous sunny studio, twice the size of the old one. When I walked in, the class before me was cheering three students who had just completed Yogasana's teacher training. 



Understanding the beginners' need for exacting instruction, Jennifer taught us how to fold our blankets for Sukhasana and which edge to sit on and why. This precise instruction continued as we toured our sitting bones and from there, built the spine up to the sky. Even before OM, Jennifer helped me find space and organization in my spine which grounded my mind on the body.

In several postures, she made us engage our legs only to release so we could see for ourselves how much the "down" of the legs led to the "up" of the spine. Her own demonstrations reflected a sophisticated practice and reinforced the explicit instructions. She made sure to link alignment from one pose to the next, even in Iyengar's hold-steady style. We opened the hips in Parighasana, which helped us in Parsvokonasana. We woke up the thighs in Utkatasana and used them to straighten the legs in Parsvotonasana. Her connections were helpful and insightful. As we rested, she hinted again at opposing forces, urging us to let go after so much hard work.


The calming elegance of the place and Jennifer's involved dedication to her students soothed some of my own ups and downs. After getting a little one-on-one help with my Utkatasana (Jennifer is very approachable!), I slipped back onto the street, quiet mind complementing clamorous downtown Brooklyn.


First class is $10, $16 for drop-in, class packages are available. Mat and prop rental included.

-Tina West for Yoga Sleuth

After a typical Christmas schedule of eating, drinking and sleeping, Yoga Sleuth was eager to return to practice. The beautiful Chopra Center was the place to do it, with a combination Meditation and Asana class taught by Amber Paul.

Amber is the founder of Yoga for Actors and is a CUNY faculty member as well as an Asana instructor, and her intention for class was to get us moving and centered after the long holiday.

The studio at the Chopra Center (which also features renowned spa services) is one of the most beautiful, serene places you'll find in the city. Its spacious, windowless room is like an isolated space cut off from the rest of the world; there is no traffic noise, no changes from sunny to cloudy or light to dark. The room is lit by a soft, steady glow. Mahogany cabinets filled with yoga props and students’ belongings flank a shiny floor of reddish wood. The instructor teaches in front of a tall archway. It is a magnificent space, ideal for practice.

We began in a circle, blankets draped over our legs, for the meditation. Amber began the cleansing of holiday excesses with three Oms. We deepened our breathing and commenced a half-hour meditation on the mantra "So Hum," ending in 3 soft chimes.

Opening our eyes, we reconfigured for Asana, the three meditators joined by two more Yogis. One student was completely new and asked many questions, not only of Amber but the other students. Together, we were determined to give her a positive and encouraging first experience.

The slow but invigorating class began with us at the mat, twisting gently and threading our arms under each other as we pressed our cheeks to the mat. The twisting was as juicy as the turkey I had consumed for two days straight. This opening sequence, with its supine twists and bridges, was similar to the closing of most flow classes, but worked well in the "easing your way back to the mat" theme of this post-holiday practice. Amber reminded us that even positive things like holidays and family time can throw us out of equilibrium, and it is important to get back to balance.

Amber's style was soothing, even as we got to our feet for traditional Sun B (skipping past Sun A). She spotted an alignment issue in my chair pose and got me where I needed to be. She also found plenty of time to work with the new student without disrupting the flow of the class. Her instructions were crystal clear, and I observed the new student keeping up with deftness.

Before I knew it we were in Savasana, and my practice was back on track. Amber confided to me after class that with so many students, she gets to know them more by their bodies than their names: i.e., what their needs are, what their bodies can do, where they are in their practice and where she can take them. Amber's care and insight combined with the idyllic atmosphere of the Chopra Center is a great way to start that journey.

Classes at the Chopra Center are $20, mat included; meditation sessions are free, at six p.m. daily and prior to class at noon on weekends. Amber teaches on a rotation basis. Check chopracenterny.com for a schedule.

-Jim Catapano for Yoga Sleuth

In an ideal world, we could all rise at a leisurely hour, mosey into our gorgeous sundrenched brownstone living rooms, and practice an hour or two of yoga before tackling the day. While Yoga Sleuth can’t do much about nine-to-five schedules, childcare, housework, or who’s going to make breakfast, she can handle the “morning brownstone yoga” recommendation. Get thee to Prema Yoga in Carroll Gardens, stat!

No joke: Prema Yoga’s studio space is the front parlor of a Brooklyn brownstone. Lovely northern light streams through the floor to ceiling windows, from which colorful curtains waft. There’s a fireplace (but boarded up), built-in pocket doors, and original crown moldings. But before one gets caught up in resale value and architectural details, make no mistake–the altars and harmonium mark this as a place of serious yoga study. 

The Friday morning open class, led by Cliff Schuman, began with five minutes or so of chanting and Pranayama, followed by five rounds of Surya A and three of Surya B. The asana portion was straightforward Vinyasa flow with a strong Ashtanga influence. After sun salutes we moved through several standing sequences, incorporating the warrior series, wide-legged forward bending, and some interesting transitions like a forward bending warrior I variation to warrior II to half moon pose. Extended sideangle to triangle and a solitary revolved half moon kept things surprising and challenging. 

At this point Sleuth, who has Pitta tendencies, was sweating profusely—though the five or so beautiful Brooklyn mommies/freelancers that comprised the class seemed to take it in stride. Cliff, who studied under David Life, Sharon Gannon and Sri K. Pattabis Jois, called out the poses simply and quietly, offering detailed alignment instructions only for the most difficult poses. (Speaking of difficult: his counts are mind-bogglingly long. A Cliff count of five equals anyone else’s count of 10.)

We finished the class by moving to the floor for twisting forward bends and 25 excruciatingly s-l-o-w sit-ups before finishing up with some backbending, inversions, shoulderstand, and Savasana, during which Cliff tiptoed around to give everyone a brief but delicious neck massage and shoulder adjustment. Now that is an amenity your living room can’t offer.

Drop-in is $17, mat rental is $1. 

-Ruth Curry for Yoga Sleuth

“Happy holidays,” Yoga Sleuth was greeted at the front door of the Upper East Side location of Pure Yoga, where practice takes place in below-ground, low-lit, womb-like spaces. In Studio 1, fifty Manduka mats awaited the students, each topped with a Hugger Mugger block. Within moments, each and every space was filled.

“These are the most traumatic of holidays,” Marco greeted the class jovially. The antidote to the family stress on tap? Alignment. Finding it would help transcend reality.

Marco played soft chants in the background, as his vibrant personality came to the fore. Students moved through the warm-up—a seated heart-opener supported by hands grounded on the mat, followed by a flowy cat/cow into downward dog sequence—paying rapt attention to his message: “Listen to your heart.” It is forgiveness, he explained, that allows one to move forward.

To cross that metaphorical bridge, there is literally the breath, long, strong and smooth. Building rhythm by stretching from small cobra to full cobra to upward dog—the pose Marco called a combination of the two—hearts began to open toward the intention of the lesson. Inverting downward dog (first into a three-limbed chest opener, then later into optional Urdhva Dhanurasanas) accentuated the feeling.

Moving into Surya Namaskara B, a sequence that encompasses 17 poses, as Marco informed the class, the connection between the heart and the hips became clear. Winding down a long hold of devotional warrior, Marco urged the class onward: only three more breaths, only one more. Next came a combination of eagle legs and gomukhasana arms, in which Sleuth benefitted from a subtle yet enlightening adjustment of the distance from chest to forearm.

In the midst of the full Utthita Hasta Padagusthasana series, Marco’s presence in the room was intensely felt. Students, tired from a long stretch of standing poses, made a concerted effort to hold legs aloft in Utthita 4, moving chin toward shin.

Backbending, from Salabhasana into Dhanurasana (plus a crossed-shin variation on each side) into three Urdhva Dhanurasanas, wound into a repeat of the Padagusthasana series on the back. For those still wary of the day to come, Marco advised a “not very happy baby” pose, on the way into gentle twisting toward Savasana.

When the lights came up, students lingered, content to pause before heading, open hearted, into the waiting day.

Classes at Pure Yoga are by membership, or a $30 drop in.

-Denise Roy for Yoga Sleuth

Tucked away in an unassuming office building overlooking Union Square is the Spa at the James Corbett Studio, a recent expansion of the popular hair salon. Yoga Sleuth entered the intimate and tranquil lobby, leaving the cold, rainy night behind.

Jill set up a mat and props for me as I signed myself in for my free first class. When she came over to introduce herself, I immediately noticed how healthy and glowing her skin was—a product of some of the holistic treatments at the spa, perhaps.

To begin class, Jill read to us from Essential Ayurveda. She explained that the autumn season is the season of Vata—filled with air that can easily keep us from feeling grounded. To illustrate she conjured up the image of colorful fall leaves blowing around in all directions. To help combat this tendency to fall out of balance, she said, we would start class with a Vinyasa sequence focused on standing poses and then end with several long restorative poses, which are extra grounding since you are literally close to the ground.

After several methodical rounds of cat/cow we rose into a long down dog. We rested in child’s pose and Jill pressed my hips down towards my heels—my favorite adjustment. From there, we began our slow, flowing sun salutations and worked to strengthen our standing postures with long holds in triangle, Ardha Chandrasana and extended side angle.

As we rooted our standing leg into the ground for tree pose, Jill reminded us to keep our gaze steady, and I held my eyes softly on the Buddha statue seated at the front of the room. After a challenging balancing sequence including two rounds of standing split and warrior III, we happily entered the restorative portion of class. We followed Upavista Konasana with my two personal favorites: a spinal twist hugging the bolster and a yummy supported Supta Baddha Konasana complete with straps, blocks, blankets and eye pillows.

We closed with a single OM, Jill’s voice filling the space, and brought our palms together with our thumbs at our third eye to truly give thanks and appreciate our practice. When I left the building, the rain had stopped and I admired the twinkling glow created by the city lights reflecting off the wet pavement.

-Allison Richard for Yoga Sleuth

Tag Team is just what it sounds like: Joy Gottlieb and Carlos Rodriguez take turns teaching. Gottlieb told me earlier that the class is not planned—neither Rodriguez nor Gottlieb know what tricks the other one will pull during the evening.

Gottlieb started us out with some flowing standing poses to get us warm. Her theme for the evening was inhaling whatever it is you’re looking for, and exhaling out what you don’t need. “There are twenty-nine days of December left. What kind of changes do you want?” she asked in her soothing voice. Both Gottlieb and Rodriguez weave spirituality into this class without being preachy or pretentious about it.

As Rodriguez took over, the pace quickened. We moved quickly through a whole host of standing poses: high lunge, Parsvottanasana, reverse triangle, Prasarita Padottanasana, hands free Ardha Chandrasana, warrior two at the back of the mat, peaceful warrior, Vasistasana, and flip dog—not to mention some planks to Chatturanga, and back to plank. In 20 minutes Sleuth was sweating buckets.

But then Gottlieb moved in with some twists. Though her style is a little slower and more alignment oriented (the contrast of styles in both teachers is wonderfully refreshing), she threw in some surprises—a twisted warrior three, for one—and then turned down the music so we could hear our breath while moving through two sun salutations.

Rodriguez returned to build on his sequencing with one-armed drop backs, coming back up to stand then folding forward into Prasarita Padottanasa, Ardha Chandrasana with toe lock, standing split with arms interlaced behind the back and crow into headstand. In spite of the fast pace, Rodriguez has such a smooth vocabulary for going in and out of the poses, that it’s never unclear what’s going on.

Just as Sleuth was about to collapse from all the fun, Gottlieb moved us into a restful pigeon. Though she was not quite done with wringing us out. After pigeon came some core work.

At that point, Sleuth was more than ready for Savasana, which came with a nice shoulder, neck and head massage from Gottlieb.

Sleuth must confess she was getting a little bored with Vinyasa and in danger of becoming a Kundalini snob, but thanks to this thoroughly enjoyable, inventive class I’m ready to change my stuck-up Kundalini ways!

$18 per class, $2 mat rental.

—Marie Carter for Yoga Sleuth

Walking into the Chopra Center to the inviting smell of coffee from the Starbucks downstairs and the warm smiles of friendly yogis, Sleuth settled in for a meditation/Asana combo. Six other yogis sat nestled in down blankets, half of them in matching robes—they had just come from spa treatments and were looking to extend their bliss. Lauren Tepper, with smiling eyes, entered the tranquil space and proceeded to lead us in a 20-minute meditation. We entered our practice armed with three questions: “Who Am I?” “What Do I Want?” “What Is My Dharma (Purpose)?”

I completed my meditation with those three queries unresolved (and that’s OK). We started our Asana practice with a theme: detachment. We explored this through a Sanskrit chant celebrating the concept of relinquishing our attachment to gain. To further this, we practiced Pratyahara, involution of the senses, as a means to turn our focus from the outer, material world to the inner, spiritual plane. “Pratyahara restores our personal power,” explained Lauren. She had us imagine our eyes as being the top of two ice cream cones, which connected at the back of our heads. With our eyes closed we used this imagery to turn inward.

We began our asana lying on our mats. We did some supine twists and then got up for a “Half” Surya Namaskar. This kinder, gentler variation consisted of Urdvha Hastasana, forward fold, half lift and a reverse swan dive back. For the second round we added lunges, down dog and cobra, and to align with our theme we reprised the detachment chant, singing one line on each breath for an extra challenge. My half lift was not as straight as it could have been, and Lauren helped me correct that, pulling my head and chest straight and I immediately felt the difference in my hamstrings and calves.  Lauren repeated the adjustment in my Parsvottasana, bringing me into a more proper (and more lower back-friendly) expression of the pose.
   
For balance, Lauren took us from a lengthy stint in Garudasana to a graceful Natarajasana. The heavy work done, we melted into Baddha Konasana, each of us getting a juicy assist in folding over our diamond shaped legs. Lauren placed her knees at my back, easing me forward gently while checking in on the soreness in my lower back. We ended as we began, in supine twists, this time adding “eagle” legs for a little extra. Then the moment we’d all been waiting for, Savasana. Remembering my back, Lauren was right there with a bolster to put under my knees. It was just what the Yogi ordered.

Yoga Classes at the Chopra Center are $20 (Meditation is free with or without class).  Ayurvedic Spa Treatments are also available. The Center is open Tuesday through Sunday.

-Jim Catalpano for Yoga Sleuth

There is something special about Brooke Myers. 

With over 35 years of practice and teaching, her depth of knowledge is intimidating. Yet, as she begins class in a sun-soaked classroom, the weight of her accomplishments give way to an incredibly articulate, accessible, and downright fascinating journey into what it means to balance on the hands. 

Our adventure begins with a quick stop in child’s pose before moving on to downward facing dog. Here, we spend time experimenting with props and different hand positions until we feel like we “get it.” Our next destination is the wall, where we practice “full arm balance,” which is Iyengar speak for handstand.

Brooke knew, even if we didn’t, that while we were inverted our weight-in-hand intelligence swam up our arms and into our shoulders, chests, and upper backs, preparing us for what is known as “coiling.” We apply this awareness to a series of backbends from a chair-supported chest opener to upward facing dog; and find the ultimate expression of coiling in a light, spacious, “flat-butted,” broad-chested Ustrasana.

In this class you won’t be flowing, but we weren’t holding poses for twenty minutes either. Instead the learning was in the process, the final expression of each posture transformed into a doorway rather than a wall.

With a seamless mix of thorough instruction, demonstrations, clear answers to questions, and informative, hands-on adjustments (like that life-changing “ah ha” back kicker in Ustrasana—thanks, Brooke), Brooke has an uncanny ability to communicate with each individual in the way they learn best. Even a non-Iyengar devotee would certainly benefit from a Level I drop-in.

Classes at The Iyengar Institute are $25, including mat rental for a non-member single drop-in. Brooke is not currently teaching any Level I or Intro classes, but it would be well worth the time to take them just to be able to experience her Level II. In addition to her Asana class, she also offers a Wednesday Pranayama.

Although you won’t be the only one not wearing the infamous “Iyengar Shorts,” they are available to purchase at the front desk for $30, and they are awesome.

 —Elise Espat for Yoga Sleuth

The self-devouring engine of Holiday Consumerism is in full force tonight in Columbus Circle, the Time Warner Temple aglow with giant glittering ornaments and vapid jingles. Image-hungry shoppers shuffle around with boxes of diamonds and the latest fluffy snow gear. It’s the last place I expect to find my center. Following a tip from Facebook, though, I check in to Equinox Gym, pass the herds of sweating gym-rats, and meet Jenny Perez. Big brown eyes, she welcomes us into the space with a generous, unassuming smile.

The class is packed with long time students of Perez. She has been teaching yoga for over ten years (six at Equinox). Certified by Jivamukti and Richard Freeman, she has studied with Sri Pattabhi Jois, Eddie Stern and movement pioneers like Irene Dowd and Body Mind Centering's guru Bonnie Bainbridge Cohen. Her devoted students will tell you that this class, which she teaches once a week, is a true labor of love.

While still reeling from the energy outside, it feels good to start with different breathing techniques. Perez is fresh from a workshop with Cohen, whose BMC technique addresses the subtleties of how our minds are expressed through our bodies and vice versa. Maybe that’s why her instructions and images are anatomical, yet delicate.

One technique, for example, encourages us to inhale and feel our lungs melting into our ribcage, ribcage melting into our skin. On the exhale, we maintain that cohesion.  Throughout the class she comes back to the meditation of inhaling from the top of the spine (the upper palate of the mouth) to the tailbone, exhaling from tailbone to palate.  It brings me to a deep level of inner-awareness, inspires me to listen to parts of my body that I haven't paid attention to in years.

"Find the softness and ease within the hard and sweaty poses. That’s what we do here," she says, as we begin sun-salutations and standing poses. The asanas are basic, like warrior one and headstand, but with Perez's evocative instruction and vivid imagery, I am working harder than a level three Iyengar class.

As we flow, I think about how great teachers give the gift of knowledge and self-discovery to their students. Soft-spoken and grounded, Jenny is like an empty vessel, a blank canvas where her dedication to the practice emerges for the class to savor.

In this way, it becomes less about the "teacher" and "student," less about the ego, and more about the information that is being passed along. The prehistoric art of storytelling continues to unfold within each one of us.

Classes at Equinox are members only. If you aren’t member, you can speak to a membership advisor about getting a pass @ (212) 871-0425.

—Katie Clancy for Yoga Sleuth

Gabriel Halpern wants us to get drunk. Not on mimosas, like this balmy Sunday morning demands, but on asana.

I’m not sure if I’m ready to get loaded. I signed up for the workshop about yoga and the pelvis. The spacious studio at Yoga Union Center for Backcare and Scoliosis is packed, with fifteen people on the waiting list, and by the looks on our faces I wonder if we are all a bit spiritually hung over. Because, come on, we aren’t always in punch-drunk love with our practices. I admit: I don’t suck the nectar out of each and every posture. Sure, this is my goal, but headaches arise.

Without mention of the pelvic cavity, Halpern continues from the opium-infused poem by Charles Baudelaire, starting the Dharma wheel spinning at the very start of class: “Don’t be martyred slaves of time, get drunk…on wine, virtue, poetry, whatever.”

But it is tough not to let Halpern’s fresh, playful energy get me buzzed. He wears his teaching style on his Iyengar booty shorts. He’s sporting a tie-dye yoga shirt, silver stud in one ear, and is not afraid to talk about how acid helped ignite his curiosity in yoga. Oh, and, for the record: he was at the original Woodstock (just watch for him in the movie.)

“A truly mature person, dare I use the word, has a lot of space in their head for brutal facts as well as capacity to experience joy, faith, beauty, and trust,” he says.

For those students in the class with poised pens and furrowed brows, hungry to get into deep discussions about the sacrum, his radical traditionalist approach is catching them a little off guard. But I soon realize that his experience and insights are solid. Based in Chicago, Halpern has been brewing in the Iyengar method for over 38 years, teaching and making pilgrimages to The Iyengar Institute in Pune, India. He directs Yoga Circle Yoga (www.yogacircle.com), and has been coming to Yoga Union for two years.

Halpern shows us how to understand physical therapy through a yogi’s vision. PT uses words like mobilize and stabilize; yoga says stretch and strengthen. We start with the basic PT structure—exercises like sphinx or side stretch (kneeling downward dog, left arm extended opposite diagonal, right arm extended horizontally). These aim to stretch out the side that is bunched and tight in scoliosis, easing discomfort and bringing a bit more balance to the back.

Then, we take them to the next level, using partners and assisted strap-stretches to increase the release in reclined single-leg extension (Supta Padangusthasana). In extended-side angle, rather than merely stretching a pinched quadratus lomboris, a muscle in the lower back, he points out how to engage the whole body and strengthen the adductors. We hold a wall strap in the upper arm and lean our entire body away from it in the pose, pushing our edge and deepening that back stretch.

Halpern did an excellent job dispelling some PT myths. Unless you are dealing with a herniated disk, he explained, it is okay to go into (supported) backbend if you have lower back issues. When dealing with injuries in the pelvis, finding the cross-lateral actions like that of the reclined single-leg extension exercise is a great way to even out the hips.

After three hours, I remember that pain, be it tight shoulders or emotional confusion, is an opportunity to transform. Like maturity, our lives also carry two parts to balance. “Do the things that rise your vibration, that ascend your spirit and make you soar,” Halpern says.  “But don’t forget to descend, too. Do the internal work that deals with shadows and discomfort and all those aspects we don’t want to see. And contemplate the fact that it’s a lot easier to suffer than it is to work when you are dealing with injuries.”

Cost is $45 and worth every penny. Check www.yogaunionbackcare.com or www.yogacircle.com for more upcoming workshops with Halpern and other great visiting teachers.

While relishing in the sound of the creaky wood floors of the asana room at The Shala, Yoga Sleuth was reminded of the studio where I first began practicing yoga. I was filled with a sense of comfort, as if I was at home—fitting since Shala translates as abode.

To “bring us into balance,” Barbara tuned the harmonium to lead us in singing Hari Om. Our first pose was down dog and from there we began to move through a slow flow. Barbara’s Ashtanga background was immediately apparent as we held each pose for five breaths before moving onto the next. Because it was an intermediate/advanced class, we skipped stepping back to plank and moving through cobra. Instead, we immediately jumped to Chatturanga and flowed through Urdhva Mukha Svanasana. Also similar to Ashtanga, Barbara gave no alignment cues. She simply called out the names of the poses and then waited, as we moved into them, before calling out “inhale, exhale” to pace our breath.

Because there was no music, the room was peaceful, filled with only the sounds of our breath and our bodies as we transitioned from pose to pose. Barbara’s soft-spoken nature ensured that her voice did not interfere with the individual practice each yogi was experiencing. It was just about me and the yoga.

We finished our standing poses with several jump-throughs from down dog to various seated poses like Paschimottanasana, seated spinal twist, Upavista Konasana and finally, five grueling rounds of Navasana.

As class wound down, Barbara offered the option of practicing various inversions or passing up the inversions for forward folds and hip openers. Sleuth appreciated this option, as I find it’s one that is often omitted in classes. Looking around, I found I wasn’t the only one who appreciated the choice—more than half the class took pigeon in lieu of shoulder stand.

In our own time, we moved into a seated position to close with 25 rounds of Ujjai breath before Savasana, where Barbara reminded us about the importance of the breath and its relation to speech. “We practice controlling the breath,” she said. “When the breath becomes soft and sweet, so does the speech. Before Savasana, your practice is all about your breath. Savasana is the only time during your practice when you aren’t controlling the breath.”

Single class is $18; mat rental is $2.

—Allison Richard for Yoga Sleuth

The only music you’ll hear in this methodical Vinyasa class is the sound of breath. There won’t be any fast-paced sun salutations either. What you will find is an in-depth journey inside yourself.

Kyle makes each pose feel fresh with his detailed instructions. A simple side bend takes on new dimensions as he directs us to “initiate from the fingertips. Now, laterally flex your vertebrae from the dens sequentially down through the cervical, and then the thoracic spine.” Finally, Kyle directs us to “move into the side bend by expanding the inner organs of the lower abdomen, around your colon. Notice any differences in the movement.” Wow! The first side bend felt more “typical,” a nice stretch but not so exciting. The second variation got me to feel the weight of my skull in a whole new way that relieved pressure in my neck and shoulders. The final version brought a sense of fluidity and a connection to the wavelike motion of my body.

Kyle’s class is challenging, but not in a “move and sweat” kind of way. The pacing is slow and relaxed, and he encourages us to move in connection to our own breath. As we move from Chaturanga into upward facing dog, he draws our attention to shoulder stabilization and chest opening, encouraging us to fully engage in the movement each time rather than moving in habitual ways.

Roving the class with a keen eye, Kyle offers sensitive adjustments. “Yoga is not about stretching,” he remarks. “It’s about finding balance.” Kyle makes sure that the hyper-mobile among us are using our musculature to stabilize our joints, reminding one student to “lift your pubic bone as you broaden the area around your kidneys.” For more muscle-bound students he offers modifications with props as needed. A carefully placed strap and bolster provide ease for one student struggling with Supta Veerasana.

His subtle pressure on my outer back heel in extended side angle opens up a world of space between my lower vertebrae. His direction to “relax your soft palate” in Scorpion brought an ease to the pose I’ve never felt before.

We end with a decadent Savasana, legs propped up on two blocks with a bolster balanced over the top. Releasing my curious mind, I delve into my new, more spacious body and emerge with compassion and gratitude for Kyle’s guidance through today’s practice.

First class for new Jaya students is $10.

—Lauren Tepper for Yoga Sleuth

As I opened the door to the “Love” studio, a blast of hot air hit me.

I knew immediately I was in for a good sweat.

The class was packed, with about 40 students. I found my preferred spot along a sidewall and sat down to enjoy the upbeat chanting music pumping out of the sound system. While I waited for everyone to get settled, I admired the brightly painted walls and an amazing glass chandelier that looked like a lotus flower growing out of the ceiling.

Betsey reminded us that the theme for the month was meditation, something this Yoga Sleuth has always found intriguing but difficult. She admitted that she often gets caught up in the “monkey mind” and suggested that instead of getting frustrated, we should allow ourselves to celebrate the small victories over the mind. Although I wasn’t able to get to that point this early in the class, I let the idea digest as we commenced our practice with three OM’s.

We soon found our way into downward dog and from there the hour started to fly by. We flowed through sun salutations, plenty of warriors, lunges and twists and even a child’s pose here and there, all the while using the collective energy and Betsey’s voice to drive us forward. Even though the class is considered an open level class, it was definitely geared more toward the seasoned practitioner. Betsey’s pace is fast enough to allow only for the pose names and not much extra instruction. With the pace of the class and the heat of the group, I took full advantage of the towel next to my mat.

As we moved deeper, she threw in some more challenging and playful poses like tripod headstand from Prasarita Padottanasana (wide-legged forward fold) and crow (Bakasana) with some tricky transitions, such as Parsvakonasana to bird of paradise. For those who found these poses beyond their ability that day, she offered alternatives like tree.

Often, as we reached our arms up for warrior I pose, Betsey would remind us of our theme and tell us to “firm our arms and be strong and proud for the victory over your minds.” I found that the faster pace of the class served to keep me focused on my movements, allowing little time for my mind to wander or over-think my actions.

Before I knew it, the music slowed down and we took some cooling forward folds before settling into a blissful, albeit sweaty, Savasansa. There, I managed to find a little space between my thoughts. A breakthrough! I’ll be back.

Single classes are $16. If you’re attending one of the hour or hour and 15 minute classes, the price is only $11, which is an absolute steal. If you’re purchasing a single class mat rental is $1, but if you purchase any class package, mat rental is free.

—Allison Richard for Yoga Sleuth

The fact that Park Slope Yoga is two doors down from the Food Co-Op is a good indication of what you can expect at this second-floor studio. It’s definitely a crunchy granola space. Hand painted signs and ad-hoc décor lend a crafty vibe, and a warm welcome at the front desk tells me I’m at ground zero for yogi energy. My only complaint? The mats are in a sad, thin state.

A beautiful, big room with a squeaky clean wooden floor and a skylight with scores of hanging green plants make the space feel like a greenhouse. It’s a lovely place to practice. A quiet and serious feeling group unrolls their mats and keeps to themselves: it’s not a chatty yoga studio. Sophie, a smiling, lovely young woman, gets right down to business. She has a beautiful, throaty voice—an opening invocation chant fills the room with booming energy. The Vinyasa flow is strong and powerful—the pace is steady and totally in tune with our breath, with the exception of Sun A, which feels a bit fast to me and the other seven people in the class.

While there’s not a lot of pausing for instruction, Sophie offers guidance and tips in an informative way. Her demonstrations are helpful, and I’m very impressed by the gentle way she asks for permission before offering an adjustment. I don’t think I’ve ever seen a teacher so thoughtful while physically adjusting. She also seems to be injecting her own practice and findings into our flow—an interesting variation on a seated spinal twist that brings the foot on the ground under your sacrum is a brand-new option which takes the pose to a new level for me. There’s a lot of standing balances, and as we build up to binding and balancing, the class warms up a bit—there’s some giggling as we all attempt a bound Artachandrasana.

Because the class is small, there’s some great personalized attention—everyone gets a tip or a trick to help move a pose along. And while the range of experience is varied, everyone seems to be challenged, as she offers advanced variations on several arm balance and backbend poses. I like the freedom of moving at my own pace toward the end of the class as we move into inversions—nearly every student goes for a different pose, and it doesn’t feel at all like a free-for-all. The class moves quickly and cohesively, with Sophie’s nurturing, knowledgeable instruction keeping everyone on track. A lovely scented Savasana adjustment wraps it up blissfully.

I will definitely be back! But I’ll bring my own mat next time.

First class is $10, with the option to buy a class pack at 20% off that day. Drop in class is $16. Mat rental $1. All class cards are redeemable at all five yoga centers, including the three on the west side of Manhattan (The network include PSYC, Devi, Life in Motion, BodyStrength Fitness and Namaste Yoga and Healing).

—Biba Miliota for Yoga Sleuth

Friday afternoon at the Kula Project is flight school.

Our teacher Raghunath—a self-described ex-punk and ex-monk—revs our engines with a hearty chanting session. “Calmness is the first step towards health,” he says. It isn’t until I’m attempting my 20th scorpion handstand balance that the reminder kicks in: when the going gets tough (and believe me, it does in this one, yogis), the tough must always return to zero point in order to stay balanced.

In the first 10 minutes of class, Raghunath encourages us to hop through handstand balance every time we move from downward dog to handstand. Tree handstand, scorpion and lotus forearm balance are woven into killer Vinyasas that really stretch my imagination (I had no idea you could do the backbend version of half-moon at the same time as warrior three).  “Himalaya” pose is another juicy surprise: it’s just like Utthitah Hasta Padanghustasana (standing single straight leg pose), but with a juicy backbend thrown in.

“The star pupils are the ones who fall,” Raghunath says as we wobble in and out of the new poses. As a new student, I appreciate the pace: Raghunath gives us the full Vinyasa sequence (of about five poses), and then we are on our own to breathe through it, pause where we need to, punch it when inspired. It also gives me a chance to rest in child’s pose when my deltoids are spent. 

If this were any other studio, the fierce pretzel women who perch in perfect handstands and insane scorpion-peacock-twist balances might intimidate me. But here, the atmosphere is lighthearted. Sometimes Raghunath calls our attention to these birdlike yogis soaring into inversions with the utmost grace and precision. People clap.

“I think we all need encouragement throughout the day,” Raghunath says. “I’d love a gang of people to stop me at points in my day when I’m fuming over my kids or stuck on the subway and say, ‘Hey man, you are trying your best. Good job,’ and erupt into raucous applause. That’s why we clap here. We all need to be told we’re doing a good job.”

And then, effortlessly, he tips into an Eka Pada Koudinyasana (crow split variation) that would put any break dancer to shame.

$17 for drop in. New student rate is $30 for three classes. Mat and towel rental is $2.

-Katie Clancy for Yoga Sleuth

Prema Yoga recently got a lucky addition to their staff. Jonathan Fitzgordon of the Fitzgordon method (see our Fitzgordon story in Yoga Weekly), renowned for his expertise in anatomy and alignment, is now teaching two open level classes at this bright, airy studio in tree-lined Carroll Gardens.

The class began in rock pose. For more experienced practitioners he offered the variation of leaning the torso back and slowly lifting the knees off the floor. In the second variation of rock pose, where you kneel and sit on heels, he invited us to tuck all ten toes under and hold for a couple of minutes. It’s a painful but great stretch for the feet. Because of his walking program, Fitzgordon tends to pay extra attention foot placement in his class.

The focus of the day was hip openers. He concentrated on wide lunges in the warm up and the idea of bringing the hips to center. Those lunges eventually became airplanes. He worked on several variations of Prasarita Padottanasana. “Pop, pop, pop,” he joked as everyone folded forward from the hips. Among the other standing poses were a standing pigeon and Utkatasana, hooking the right foot on top of the left thigh and then switching sides.

The 20 or so people in the room squeezed together at the wall for L-shaped handstands. This Sleuth tends to have a flexible upper back and was forced to work hard when Fitzgordon came over and encouraged me to move my shoulders forward so my abdominals would work harder. Suddenly, L-shaped handstands became infinitely more difficult and my whole body was shaking.

Coming back to the center of the room, we practiced the arm balance flying crow. Fitzgordon pointed out my flying crow would be much easier if I didn’t move my chest once my leg was up in the air. His pointer helped me stay in the pose much longer than usual. Fitzgordon could barely contain his enthusiasm as he watched students make adjustments and improve their alignment. “Awesome,” he called out.

We moved into backbends, or what Fitzgordon calls “Nature’s answer to depression.” We started with bridge and the more advanced practitioners were encouraged to move onto Urdhva Dhanurasana. “Don’t thrust your pelvis up,” he encouraged.

To cool down, we practiced the forward bends Baddha Konasana, Tarasana and Upavista Konasana. Sleuth walked away from class feeling as though she had great information to fuel her practice for weeks to come.

$17 a class; $1 mat rental. $108 unlimited yoga for the month of November.

—Marie Carter for Yoga Sleuth

Yoga Sleuth was getting over the flu and starving for yoga when the opportunity to revisit the vast elegant hallways of Om came along. Two friendly receptionists, (one who liked the sound of my name and proceeded to sing it as I signed in) directed me to the Sun room, where 18 tired yogis prepared to complete their week at Brian Liem’s intermediate class.

Class had just begun as I entered to the sound of laughter ringing throughout the creamsicle colored room. Brian greeted me warmly and repeated my name back to me; as I would learn, he is the kind of teacher who will call everyone by name throughout class, encouraging and complementing. After three Oms we did a warm-up involving threading one arm and raising the other to the sky, and then moved into some slow cat-cows. “Don’t worry about finding it, it’s already there,” Brian said in his soothing, yoga-perfect tones. Brian is funny, motivating and relaxing all at once. He asked us all to call out our favorite and least-favorite poses all at once. “Crow” and “pigeon” were favorites, while “happy baby” was shockingly disliked. “Lizard,” I called out, and sure enough before long we are in lizard, part of the building up to the climactic pose of forearm stand at the wall.

We moved into Chaturangas and updogs. Brian stopped class for a quick and welcome tutorial upon spying some suspect postures. “You don’t want to have a vigorous flow at the expense of proper alignment,” he cautioned. This is a common issue in Vinyasa classes, where students push themselves faster and deeper while completely losing the correct expression of the pose. Brian reminded us that this will hurt us down the line.

After the standing sequences we folded into welcome pigeons, then moved to the wall for the pose the class had been sequenced around: forearm stand. One of Brian’s regular students demonstrates, and soon we are all eagerly attempting this inversion, our hands gripping a block as we energize our core. After a couple of tries we turned around for a wheel at the wall, using the same blocks. Brian used me to demonstrate a method where the blocks are pitched diagonally against the wall. This allows a more intense and deeper wheel.

The bulk of the work done, we rewarded ourselves with an extended and fully supported Savasana. A blanket cushioned our spine, a second on two blocks raised our knees, and we melted into the weekend, inspired and blissed out.

Brian is an instructor not to be missed, and his class is the ideal way to transition from work to play on a Friday evening. A must-take.

$18 for a single class, $1 mat rental.

-Jim Catalpano for Yoga Sleuth

Filing into the Goddess room at Jivamukti’s Downtown studio, Sleuth was reminded of why I rarely attend morning yoga classes. Between the pushy subway commuters and the excessively warm studio, my Pitta imbalance was on the rise and threatening to overflow—and it wasn’t even nine AM yet.

Dechen opened a jar of what smelled like menthol tiger balm and placed it on the floor in the center of the room before class started. After a few grounding breaths we moved into down dog and quickly began flowing through several sun salutations intermixed with lunging and warrior sequences. Dechen continually paced our breath and called out the inhales and exhales over the thumping rock music. I was mildly distracted by the smell of the menthol, but the rhythmic breathing and fast-paced flow helped to burn out some of my fiery energy.

After a few rounds, Dechen threw in a challenging sequence of warrior III transitioning to revolved half moon and then folding into standing split. Under normal circumstances, I would have felt these poses were out of place so early in the class, but since I was already sweating profusely, they fit right in.

As we moved dynamically though a few rounds of Malasana, Dechen said, “Each pose is for every part of the body. Remember to breathe into all parts of your body, even those you don’t think are an important part of the pose, like your toes.” It was a relief to be able to think of the pose as a whole and just breathe.

To cool us down, Dechen moved us to the floor for a forward folding sequence. During Janu Sirsasana, he commented that oftentimes we just fall into the pose and focus on the stretching at the back of the knee. Proving that all poses are for all parts of the body, he instructed us to think about strengthening the front of the body because if the front of the body is stronger, the back of the leg doesn’t need to be as flexible. This was truly a revelation for Yoga Sleuth as it decreased the sensation behind the knee and I found myself being able to truly relax in this pose.

Finally, after a long shoulder stand and a deliciously long 10-minute Savasana, we settled in for a short meditation. Dechen once again offered one of his nuggets of wisdom. “Meditation is what it’s all about. It’s not about the physical. Everyone experiences the three states of Creation, Destruction and Balance, but yogis get to experience the fourth—Witness.” I sat and witnessed a complete calmness, the fiery Pitta having long ago been brought back into balance. 

-Allison Richard for Yoga Sleuth

On a recent rare sunny morning, Yoga Sleuth got a sneak preview of a brand new studio in the heart of Greenpoint—GoodYoga NYC.

GoodYoga, founded by Flannery Foster, is so new that upon arriving at the gate there was nothing to indicate that you were entering a Yoga studio at all—it’s the Asana equivalent of a speakeasy. Teacher Maria Cutrona greeted me, and told me I was the first (and as it turned out, the only) student to turn up. This was understandable as the studio was a month away from its official debut and still in the process of a “soft” opening.

I certainly didn’t mind. The studio’s brunch sessions take place on the roof of the two-story building, and I was blessed with the privilege of a private session from Maria under a magnificent blue sky.

The opportunity to get the full attention of a highly experienced practitioner resulted in a challenging and rewarding experience. Maria’s style is intensely spiritual. We discussed our backgrounds and my goals, and then began class with a chant. Maria suggested that I dedicate my practice to a friend in need, and I knew just the person—I focused on them throughout class in a manner both motivating and moving.

Maria adjusted my alignment in just about every pose of the standard Dharma Mittra-style sequence. We were able to explore deficiencies in my alignment often left unchecked in a busy flow class. Maria physically coaxed my hips squarer and my spine straighter then they ever are when left to my own devices. She showed me that I was using my lumbar spine too much in my backbends, resulting in soreness, and I have now become much more mindful of my alignment in camel, up dog and the like.

Even as we concentrated on the physical aspects, Maria referenced my Nadi channels and how they pertained to my practice. As I performed my side angle poses on my left and right sides, Maria pointed out that I was opening my Ida and Pingala channels respectively. As this is rarely discussed in the usual class environment I found it very inspiring and unique.

I relaxed into Savasana as the clock struck noon and the sun was directly overhead, symbolically bathing me in golden light. Maria gave me terrific assists, pressing into my third eye and relaxing my shoulders. As I left, I felt like I was walking on air instead of wooden planks. GoodYoga promises to become the Yoga place to be in Greenpoint.

A single class is $15 which includes mat rental. Special: first 3 classes and a thirty minute private for $30.

-Jim Catalpano for Yoga Sleuth

As Yoga Sleuth sat in the sunny Iyengar room, I noticed a stick figure contorted into Pincha Mayurasana drawn on a white board.

I took a moment to be thankful it probably had nothing to do with me—Pincha is what you might call my nemesis pose.

But once Guta’s warm smile and harmonious voice entered the room, I soon learned that my luck was not to be.

Guta told us that the heart is thought to be the center of the breath. She explained that Sutra 3:35 says, when you listen to the heart or the breath center, you will come to know the mind. 

We came to stand in Tadasana and took a moment to cultivate our Ujjaii breath, before we began to move through several different flowing sequences. In what reminded Yoga Sleuth of an Iyengar class, we stopped between each pose to watch Guta demonstrate our next sequence before moving on. Guta challenged us to ensure that our breath was longer than the movement and she guided the pace by continually calling out the inhales and exhales.

I often found myself holding my breath, and would have to remind myself to add breaths when I found her pace too slow for me to breathe comfortably. For the most part, we were left on our own to figure out any alignment adjustments.

As a final preparation for Pincha, we moved onto our backs for a few minutes of abdominal work. While I could understand how each of the poses helped prepare us for Pincha Mayurasana, I felt my Ujjai breath was heating up my internal temperature, but the slow pace wasn’t opening my muscles as I would have liked.   

As we moved our mats to the wall to set up for the inversion, Yoga Sleuth felt a little apprehensive—the pose actually caused an injury that sometimes comes back to haunt me. After demonstrating, Guta walked around the room helping each of us as we practiced kicking up with one leg and then the other. From there she encouraged us to try jumping with both legs together. I focused on maintaining the proper arm positioning, but my arms became fatigued and I took the liberty of several child’s poses to help protect myself.

To close class we settled onto our backs for several minutes of a simple Pranayama sequence before we relaxed into Savasana. At that point, I was finally able to appreciate the newfound depth to my breath.

Classes are $16 for shorter classes and $19 for longer classes. 

-Allison Richard for Yoga Sleuth

Yoga Sleuth’s growing practice took another leap forward recently under the tutelage of Eric Powell, now teaching at the beautiful Sangha Yoga studio in Williamsburg. Sangha offers a myriad of styles, including Ashtanga, MySore and Iyengar.

Eric is a disciple of Srivatsa Ramaswami, (a student of Krisnamacharya), and has created a special “slow flow” that is a godsend to students like me, looking to correct their alignment and go deeper into poses. He believes in working on a certain pose (or type of pose) slowly, for long periods of time. This allows for remarkable strides in one’s practice that cannot usually be made in a fast flow class where poses are held briefly without much attention to alignment.

Seated twists reveal some “issues” with my alignment that Eric helps me correct. He reminds me to keep my bent knee’s inner foot pressed to the earth, and to not lead the twist with my turning neck. He gives me a point on the wall to focus on that will allow me to lead the twist with my torso. He stands behind me and lets me lean up against him so my back is straight, and then I twist, pulling my ribs in to express the pose properly, like never before.

Next up is plow, a pose that I have trouble with. But with all the prep we’ve done, my plow is much stronger today. From my plow I slowly roll down into the pose we’ve been building towards, a full Paschimottanasana. We go from plow to fold several times, staying three to four breaths in each expression. Then Eric calls for shoulder stand, and suggests a version of the Queen of Asanas that I have never tried before. I put my hands on my hip creases instead of my lower back, and widen my legs, eventually coming into “Upavistha” legs. This is an unusual version of the pose that I tackle with relish and resolve to incorporate into my practice going forward. We then go to regular shoulder stand, which seems stronger and straighter than usual for me. I credit that to Eric’s guidance and encouragement.

Eric’s class is not to be missed. He is a master of alignment and proper posture expression and will leave you feeling that your practice has matured faster than you thought possible.

Classes at Sangha our $20 drop-in; mat rental is $1. 

-Jim Catalpano for Yoga Sleuth

As you lie in bed and open your eyes to a new morning, where does your mind go? Do you hit the snooze button with dread, start a to-do list, or do you greet the day appreciating the moment? As we prepare for our practice on a perfect fall Sunday morning, this is the question our teacher, Paula Tursi, asks us to ponder. 

The three Gunas, or primary qualities of nature discussed in the Bagavadgita, are Tamas (laziness), Rajas (action-oriented) and Sattva (purity & knowledge). It is the balance of these gunas that decides our individual nature. Paula inspires us to embody Sattvic qualities, accepting who we are and being authentic to ourselves throughout our practice. There is true beauty in being yourself and owning it.

Wringing out the organs, we move through seated twists and cat/cow stretches. Flowing through a standing warrior sequence Paula reminds us not to move beyond our limits or our bodies will push back with negative feedback. Things started to heat up as we go into variations of twisting lunges, revolved triangle and revolved half-moon. Paula’s adjustments are firm and helpful as she deepens a twist by softening my back and moving me from my belly.

We grab props and set up for Setu Bandha Sarvangasana. It’s clear that Paula cares for her students and for proper alignment, as she watches us intently before tapping the students she feels are ready to move on to supported shoulder stand. We perform leg variations in shoulder stand before moving through the classic follow-up sequence: Halasana, Matsyasana and Savasana.

After Savasana we move into a comfortable seated position for Nadi Shodana Pranayama with breath retention, followed by a blissful meditation practice.

Paula’s class reminds me where the true joy of yoga lies. It’s not in the gratifying ego boost of conquering an advanced arm balance, but in the beauty in simply accepting yourself and being authentic to your true nature. It's something us New Yorkers need to learn and practice more.

The meditation part of the class begins at 11:45 and lasts until 12:15. New student special is three classes for $33. Mat rental is $2.

-Kristin Auble for Yoga Sleuth

Looking for an authentic Hatha yoga experience, Yoga Sleuth stopped by the Sivananda Yoga Vedanta Center. The Center is located in a brownstone where Swami Vishnu-devananda, a disciple of Swami Sivananda, started teaching after he landed in the West. It hasn't changed much over the last 45 years—there are no bamboo plants, fountains, trendy food or bottled water sold here. Just wholesome vegetarian meals on Monday and Tuesday nights and Saturday lunch, and the oatmeal cookies at the front desk, sold to help fund the center. It is the antithesis of the new, hip yoga studios.

This 90-minute open class, taught by veteran teacher Ted Ryan, began with a chant, two Pranayama and sun salutations, and some warm-up leg lifting. We moved into the twelve basic Asanas, starting with the headstand. Here, Sleuth was discouraged from using the wall for security, and following Ryan's instruction, rose effortlessly into a perfectly-balanced headstand. We then moved into shoulder stand, plow, bridge and wheel. After a brief rest in corpse pose, we moved to the fish, the counter-pose to the shoulder stand.

Before the seated forward bend, Ted brought us through some hip openers. Then, we flipped over onto our bellies for the backward bending postures: cobra, locust, and bow. We finished with a half-spinal twist, a balancing posture, standing forward bend and triangle. Throughout the class, Ryan told us to listen to our bodies and focus on our breath.

Ryan suggested variations for the more advanced, but for the not-so-advanced, his instructions helped improve form and flexibility. Sleuth found that his gentle corrections, which helped her to sink deeper into each post, made it a wonderful place to fine-tune her practice.

I will be back because the Center offers open classes during the day and evening so there is always one to fit my hectic schedule. The Center also offers classes on meditation, different yoga levels, vegetarian cooking, positive thinking, the Bhagavad Gita, and Sanskrit. On Wednesdays and Sundays there is Satsang-meditation, kirtan (chanting), and a talk by the resident Swami.

For those who are just starting out, this is a great place to learn the basics. If you are a seasoned yoga, come share the energy and deepen your practice. 

90-minute open classes are $12 for non-members. Sivananda offers a 10% discount for students and seniors.

-Sophie Alexander for Yoga Sleuth

“And what’s going on with you?” Alison West asked Yoga Sleuth who was visiting her backcare class at the Yoga Union Backcare Center, a well-equipped studio with wall ropes, several varieties of blocks and blankets, pot holders, tennis balls and a resident skeleton. Students come here with all kinds of back problems, pain and postural problems, including scoliosis. I used to suffer with terrible lower back tension until I started taking yoga some years ago and was just visiting class to deepen my practice—and that was just fine with West. She was sipping tea from a bone china cup and saucer, one of her many fun quirks. “I always have a cup of tea before yoga,” she said. West, who makes an effort to remember everyone’s name and their personal back issues, is instantly charming.

One pose involved flexed feet up against the wall with a blanket partially rolled up under the thoracic spine. Another pose involved abdominal strengthening. Bending our knees with feet against the wall, we drew our feet to ninety degrees then pressed our legs back to the wall. West then taught us the “magical headstand.” She placed a block against the wall and then pressed her head against it while laying flat on the floor, demonstrating how people afraid of headstands have a way of hunching their shoulders and shortening their neck.

More back lengthening was to be had. We squatted using the ropes, moved into cobra with the use of blankets and also did extended side angle at the wall with blocks. West was quick to notice Sleuth’s bad habit of sticking out my ribs and offered some sage corrections.

Handstands were also offered and because of the varied levels in the room, West left the “advanced” people to practice their handstands at the wall while demonstrating less scary versions of handstands utilizing the doorframe.

For Savasana, we made a head and neck support out of straps and ropes. This was the most exquisite neck lengthener, but Sleuth is not the brightest when it comes to props. West immediately came to my aid fixing everything into place with a smattering of cheerful French exclamations—West used to live in Paris—as each buckle was fixed into place. “Viola! C’ést comme ça!” she said. “Now wag your neck side to side like you’re one of those bobbleheads.” Sleuth, whose former back tension now tends to manifest in neck tension, was in dreamland in this pose. By the end of Savasana, Sleuth felt quite tall.



                                                                —Marie Carter for Yoga Sleuth

Emerging from the ashes of the former Some Like it Hot Studio is the all new Earth Yoga, and Yoga Sleuth had the privilege of taking a Power Vinyasa class with one of its rising stars.

The temperature was 94 and rising when we entered the studio. I was instantly impressed by the fact that Kristi Clark, who is trained in the Baron Baptiste method, was teaching her third class in a row (thus Sleuth was more than motivated to endure a relatively brief 75 minutes).

“Stay with what is” was Kristi’s slogan for the evening, and “what was” would prove to be an intense power flow that had us soaked within 15 minutes. After one resounding “Om” we got right to business: doing six Sun As, throwing in a crow, coming up for warrior poses, throwing in a side crow, and culminating in a half moon where Kristi encouraged us to grab for our back legs even if we had never tried before. Kristi came over to help raise my limbs in warrior 3, and I was shocked that her hands didn’t slip while she adjusted me.

Kristi is a very spirited and motivating teacher; at the climax of class she coaxed us all into no less than 3 full wheels (I was planning on coasting with one). We even tried a balance pose in down dog, tenting the fingers of one hand and then placing it at our waist, balancing on one arm as long as we could before flipping over into a triumphant “rock star.”

Earth’s facilities are excellent. The lobby is huge with plenty of room for students to sit and chat while they cool down. The changing/restrooms have 2 showers, plenty of liquid soap, and small lockers for the dry clothes you will surely be desperate for.

Classes are priced on the high side ($25 for a single), but for $30 you can have an unlimited first week with mat and skidless included (those are normally $2 and $1 respectively). 

-Jim Catalpano for Yoga Sleuth

This 60-minute Power Vinyasa Flow class is crowded, noisy, and pretty much guaranteed to put a smile on your face. At a recent class (on an uncannily spring-like winter morning), the vibe was truly inviting and buoyant.

The detractions of a crowded studio need not be recited, we’ve all been kicked and jabbed by a flanking mat neighbor, and at jam-packed YTTP it’s not a stretch to imagine a domino collapse scenario during a challenging asana. But there are benefits to working through a flow with a bunch of complete strangers; the sense of community is a welcome counter to the tunnel-vision New York mind.

The Yoga to the People power yoga style follows the noisy-breathing philosophy. Students are encouraged to expel power breaths in unison with a joyous AAAHHH! The result is a heightened experience, as you listen to your fellow students struggling, succeeding and letting go, and you see that you’re in the same boat. It’s a wonderful and easy way to access one of the core principles of mindful yoga practice: Get over yourself!

The class ended with announcements and a short reading, this time from a jubilant letter from a dying man that was an acquaintance of the instructor, followed by a gong. It was a perfect culmination to a very satisfying communal vinyasa flow. I imagine this class would be the perfect tonic for anyone on the bad end of a breakup or loss, or just a stressed-out mind.

The open flow is great for beginners; there is no judgment and complete acceptance of every level (limber experts bend among the wobbly rookies).

Classes are very crowded—this is, after all, a studio committed to making yoga available to anyone who wants it... As the assistant put it when he encountered Yoga Sleuth peering sheepishly into the studio to see if it could accommodate one more mat, "Get in there!" There's always room.

There are clean mats aplenty. Mat rental is $4, a fair offset to the extremely affordable suggested donation of $10 per class. The space is also clean and extremely pleasant—minty fresh from beginning to end—despite the sweaty proximity of numerous neighboring yogis! There is no changing area save a spacious restroom, so come prepared to practice and prepared to hit the street as you are post class; sweaty togs and a smile on your face.

Strong, confident adjustments is what Yoga Sleuth liked most about Mel Russo’s Level 2 class at Yoga High on Manhattan’s Lower East Side. Or maybe it’s that Russo and her business partner Liz Buehler, who was also in the class, love teaching yoga. Or maybe it’s that the studio is chock full of serious students who don’t take themselves too seriously. Or perhaps it’s Russo’s playlist that mixes “Sympathy for the Devil” with Air.  Or maybe...

Whatever it is, Yoga Sleuth is now smitten. Even though the studio charges a premium price of $18 for class and $2 for a mat rental, it’s well worth it.

Russo starts the class by allowing students to warm themselves up in whatever ways they feel comfortable. This is a smart technique as it allows her to scan the room and see what kind of flexibility and range of motion she has in the room that night. There are about 25 of us tonight and the studio, which has a capacity for 34, feels spacious. After stretching out in downward facing dog, we begin flowing through combinations of lunges, Chattarungas, cobras, cat/cows, simple twists and extensions over straight legs. Then we move to warrior 1, 2 and peaceful warrior all perfectly timed to a lively (but not too loud) soundtrack.

Russo extols us to draw up our abdominal muscles and pay attention to our breath. She doesn’t spend a lot of time discussing alignment but instead uses her words to encourage all the students around the room, telling everyone how beautiful their poses are, and how serene they seem. She clearly loves asana practice and she eagerly and energetically transfers that love to every student in the room.

Her adjustments are excellent. She is careful to watch your breath before putting her well-trained hands on your back or shoulders or hip. Yoga Sleuth is so grateful because in excellent adjustments she finds length, comfort and easier breath.

Russo and Buehler tell me after class that they make it a point to adjust every student at least once. What those adjustments represent is Russo’s desire to make sure each student knows that she has paid attention to their personal practice—so that the student will know that the love of yoga is passed on through the hands and the heart.

Drop-in is $18. Mat rental is $2.

—Brette Popper for Yoga Sleuth

While I can impress my friends with my ability to do a one-armed handstand at the wall, I know it's not good for my practice. So it may have been my own ego issues that got me into Kundalini, a meditative form of yoga. The postures and movements that are done in a Kundalini class are hardly the kind you can brag about. And it’s hard to compare yourself to other people since Kundalini is done mostly with closed eyes. It truly is you against you.

For years, it was hard to find Kundalini in the city. Now Prana Mandir is one of a handful of studios that offer Kundalini yoga. Tucked away on the fifth floor of a funky building filled with non-profits, the studio is simply decorated with plants—and the kitchen is stocked with tea and water for those who want to hang around afterwards.

When I arrived there were only four other people in the studio. Classes, I was told, are always intimate, somewhere between two to six people in attendance. Our instructor, Lea Kraemer, announced that we would work on a kriya (series of postures/meditations) for the throat chakra to open up communication. We warmed up with some Sun Salutations and breath of fire while Snatam Kaur’s “Guru Ram Das” played in the background.

We sat in an easy pose and began turning our necks to the left and right with the breath, inhaling left and exhaling right. Then we did neck rolls. An astute teacher when it comes to alignment, Lea pointed out that my seat wasn’t very centered. “It’s very important that you find your center when you are seated so you can realign the chakras,” she said. “As women we’re always giving, but it’s important to be receptive, too. So try and draw your energy back to center line when you’re seated.”

The hardest kriya that evening was holding camel pose for five minutes with breath of fire. I had to come out of the posture several times because it was so intense and I was starting to see yellow and purple colors. It was also a dizzying hot August day. Noticing that I was frazzled Lea brought me a cup of water. By the end of it she observed, “You should drink lots of water. Your arc line has completely changed.” She’s that kind of teacher.

$10 for an intro class and $20 for a regular class. Class packs are available and mat rental is free.

—Marie Carter for Yoga Sleuth

Yoga Sleuth is, in general, scrupulously on time for class, but this particular Tuesday she slunk into Kula Yoga for David’s 4:30 Multi Intenso class at 4:37. Gentle reader, do not do this. 

The only space left in the crowded studio was front row, stage right, and she had missed her opportunity to accumulate her typical arsenal of props. The class was already deep into an abdominal-punishing Navasana → Ardha Navasana → Halasana → candlestick sequence as Sleuth joined them on the floor. One, two, three, four reps passed. “Surely we will stop at five,” Sleuth thought. But no! We stopped at ten, and the class only got better (or worse) from there. 

David’s Vinyasa flow class, described on the website as “an ordeal, a steep hill, a difficult series of postures,” is a 15 on a difficulty scale of 1 to 10. What he considers “standard Vinyasa” includes standing split, Ardha Chandrasana, warrior three, and three-legged dog. Arm balances are of the single-armed variety. Inversions are practiced in the middle of the room, and we hopped into handstand attempts as a way of moving from the back of the mat to the front an exhausting number of times. David’s sequencing also incorporates variations that most yogis don’t practice often (fallen triangle, anyone?) and complicated left to right side transitions that will leave Multi-Intenso non-regulars tangled in a heap.

Sleuth, floundering in the front of the room, looked in vain for someone to mirror and saw only her front row neighbor having similar problems. “Don’t follow him!” David quietly admonished. “In this class, if you get lost or can’t do something, fake it.” 

Obviously, yoga-as-gymnastics is not an approach that appeals to everyone. While it is, after all, fun to learn a new variation or to pull off the compass sequence for the first time, at times you may find yourself on the brink of exhaustion-induced nausea. Sleuth felt a little bit of both.

Kula’s facilities have just been renovated but the actual building entrance is almost completely hidden by a Tribeca discount store, so give yourself extra time to find it. There are no shower facilities, which, after a class this perspiration drenched, is a problem. However, if you come prepared, you’ll find yourself enjoying one of the most challenging and interesting yoga workouts in the city.

Drop-in is $17. Mat and towel rental is $2.

–Ruth Curry for Yoga Sleuth

Yoga (we hope) teaches us to cherish the small things in life, and Mala Yoga on Court Street in Brooklyn certainly offers several seemingly small but perfect amenities—from the cozy-but-beautiful studio space to the basket of complimentary hair ties in the bathroom. But as soon as Angela Clark’s Tuesday evening class started—in reclining big toe pose with belt—Yoga Sleuth knew she was in for a big treat. 

As we moved the leg left, right and straight, Angela told us to focus on creating space in the hip joint. Sleuth, who usually totally fakes it during this particular instruction, was prepared to do so again, but then Angela spoke up.

“Pull up your hip joints, like you would in a standing lunge,” she said, and after years of wondering, I finally understood how to initiate the action. 

Then we were on our feet and immersed in a strenuous Asana practice. A typical sequence had us moving from a high lunge incorporating Garudasana arms into warrior II, back to peaceful warrior, forward into Parsvottanasana, and then down to the floor for a seated spinal twist. We flowed from a wide-legged forward bend straight into triangle simply by rotating our feet, bending the front knee, and then voila: warrior I!

Fun, unpredictable sequencing is one of the highlights of Angela’s teaching. Experienced yogis won’t be bored, while this style of flow—sensible and full of integrity—is beneficial for all levels of practice. Still, this is a challenging class that would probably intimidate very new beginners, and the chugging window AC couldn’t counteract the heat of this rigorous Vinyasa style. We spent several minutes working downward dog and performed supine back bends while grasping a block between the ankles. We kept hold of the block through our Vinyasas and then tackled an arm balancing sequence, including crow and its variations.

During the inversions section of the practice, Angela’s brilliant instructions were on display once again. She explained the action of the shoulders in shoulder stand by comparing it to camel, which we had practiced earlier, and gave Sleuth an excellent personalized adjustment in headstand that has permanently changed her practice.

Speaking of long term, the class seemed to be composed almost exclusively of regulars, and Angela taught a bit to them, referring to poses and actions emphasized in the previous week’s class, and calling people out or adjusting them by name from the front of the room. At the end of the class, she made herself available to chat and answer questions. “It makes me a better teacher,” she said, and then asked me my name. I got the feeling that’s all it takes to be a regular at Mala. Count me in!

Drop in rate is $16, mat rental is $1.

–Ruth Curry for Yoga Sleuth

Witold Fitz-Simon is a devoted teacher in the Iyengar tradition, and his 11:30 AM class at Yogasana is pure proof of his dedication to this alignment-focused school of yoga. 

It is a steamy 90 degree day, and he tells us that we’re going to slow our pace to focus on our lower and middle back, finding some space and freedom within those typically constricted regions. A question from a classmate about the exact location of the piriformis calls for a quick walk over to a skeleton, and a quick anatomy lesson ensues (it's between your pelvis and your hip joint, attached to the front of your sacrum). 

Sleuth loves that the skeleton always seems to be on hand—sometimes you really need to see something to understand it, and the quick chat doesn’t break our pace at all. We begin in a supported Savasana on our bellies, propped up with blankets below our foreheads, our hips, and our ankles. The relief this offers to our backs is palpable—sighs and quiet, contented breaths drift through the studio. I realize that even though Fitz-Simon is a strict alignment guru, he’s incredibly gentle (which is not true of every member of the Iyengar tribe). 

Fitz-Simon began his training with a year of solo study at home with the seminal book, Light on Yoga. It’s obvious that, for him, yoga is indeed a solitary practice. We are encouraged to be extremely observant of our bodies, holding poses for several minutes at a time. Even though we are a group of 12, it feels very solitary because of the quiet, steady pace. Sleuth is struck by how little chatter and distraction there is in this super focused yoga chamber. 

The studio is equipped with a wall of ropes, an integral part of the Iyengar school. The ropes provide support and the unique ability to use gravity and resistance of the wall to further your practice. With instruction from Fitz-Simon, we line up and use the ropes around our hips for Uttanasana and down dog. The stretch and release of the hamstrings and calves is heightened, and again—that lower and middle back focus is huge. We return to our mats and the difference in my back is measurable. 

As we move on to an inversion practice of handstands and headstands, the focus remains on the back, which proves difficult and yields a more refined, upside-down experience. We’re instructed to keep our heads down throughout—for a total of about 10 minutes our heads are never above our hearts, which furthers the attention paid to the lower and middle back. Forward bends with the help of props encourages the softening in our backs. 

Fitz-Simon’s instruction is gentle, yet very well informed—we are constantly guided with alignment instruction, yet it never seems daunting or over-reaching. The gentle pace illuminates the subtle nuances of each pose. By the time we reach our forward bends, just before Savasana, I’m aware of the ways that breath can truly reach into a problem area and infuse it with support. 

For those who haven’t delved into an Iyengar practice, Fitz-Simon’s style seems to be the perfect entry point—his passion for it is beautifully displayed, and his teaching style is generous and informative. Witold Fitz-Simon teaches at Yogasana on Sunday and Monday mornings, and Wednesday evenings. Single class is $16, first class special is $10.

—Biba Milioto for Yoga Sleuth

“Amy will register you herself,” I was told when I arrived. The promise of individual attention from such an esteemed teacher was my first hint at what was in store for this class. “We take yoga personally,” is the center’s trademarked motto. How true it is.

I accompanied Amy, whose warmth and wisdom is instantly apparent, into the bright, airy classroom whose sky-high ceiling was punctuated with beams of gleaming white. Just three other mats were in place, belonging to the students in the year-long Embodied Anatomy & Kinesiology series. The asana class is the “part two” of the Friday afternoon session, focusing on the A&K lesson of the day.

The humerus, the long bone in the arm that runs from the shoulder to the elbow, was due for some serious consideration. By exploring eight poses in-depth, Amy showed us the ways it can move independently from the other parts of the arm.

We began by lying on the back, bending the elbows, and rotating the palms (gripping balls to keep the hands static) inward then outward. “Keep the heads of the humerus down,” Amy instructed. She instantly noted that my left side had a tendency to pop up, and offered an informative adjustment. We then rose to our knees and practiced our new mindfulness toward the humerus in a cat/cow sequence, collarbones extended.

In full cobra, we learned how much deeper the pose can be by bringing the whole upper arm into it, rather than simply pulling the shoulders back. In downward dog, crow (practiced on a block to experience the rotation from extra height), Chattarunga (“Move the shoulder joints firmly in," Amy said), and, finally, in wheel, we experienced the full range of rotation.

Moving toward Savasana with a simple twist that mirrored the warm-up with the clear intention to keep the humerus grounded, Amy noted that the lesson was drawing to a close. In my mind, only minutes seemed to have elapsed—could time travel be a by-product of intense concentration? It seemed so. The clear, careful work offered many benefits, most notably a feeling of clarity and energy.

Afterward, I talked with fellow class member Kyle, who teaches at OM. “You’ll never do downward dog or Chattarunga the same way again,” he predicted. He was right.

$15 per class; all mats and props included in the class fee

—Denise Roy for Yoga Sleuth

On the last day of gay pride week Yoga Sleuth popped into The Iyengar Institute expecting just another yoga class — informative and with great body alignment, but not exactly a thrill ride. So I was surprised to meet Carrie Owerko, a petite, bubbly dynamo of a teacher. Carrie was full of energy and dressed for the occasion, in all purple yoga gear. 

Hips, an area that definitely challenges Sleuth, turns out to be the focus of class. Carrie asks to bring awareness and energy to the sit bones and hips in Sukhasana, feeling how the connection to the ground can bring length into our spine. We chant to Patanjali and without wasting any time, are on our feet for standing poses.

Carrie demonstrates how pressing into the outer edge of our back foot in triangle, warrior II, and extended side-angle lifts the muscles of the back inner thigh. Lifting the back inner thigh takes weight out of the front leg and allows us to open our hips and move deeper into the poses. She takes us to a rope wall, and as we strap our back thigh to it, the lifting action intensifies. In an “AH HA!” moment we realize what these poses are supposed to feel like. The poses are light and open, rather than tense and heavy, and it feels magnificent. All the while Carrie directs the class like a yoga choreographer, with part of the class on the floor going through a series of hip opening poses with props, and part attached to the wall in standing poses.
 
Back on our mats, we stand on a block, allowing the opposite leg to dangle, placing our hand on our hip. We bring a crisp edge to our foot by flexing it and moving it away from our body, noticing how it increases the indentation in the muscles surrounding the hips. Rotating the foot works different muscles from the back to the front of the hips. We perform the standing poses again, this time noticing the active muscles of the hips. We also focus on the tilt of our pelvis in triangle, to make sure we move it back into straight alignment for warrior II. As Carrie demonstrates the poses with grace and ease, she has a giant, infectious smile and perfect alignment.

I am ecstatic as we move back to the wall for some inversions. We lean our hips over double ropes draped with blankets and slowly start to walk our feet up the wall. As we go upside down, grabbing opposite elbows, our spine lengthens and straightens. We grab onto a box on the wall and with the traction from the supported inversion twist our spine, prompting everyone to release an immediate “ahhh.” Who knew being strapped to a wall and hanging upside down could be so much fun?

Carrie wraps up the class with legs up the wall pose and a guided meditation visualizing a blue sky on a cloudless day. My body feels spectacular as I leave. All of the subtle and not-so-subtle actions in each asana are what make the poses come alive. Flowing quickly from asana to asana can be exhilarating but it is difficult to isolate these actions, feeling every part of your body, when you barely hold a pose for a breath. Carrie had us maintain each posture for several breaths, feeling and understanding the alignment of the asana and how we can bring new vitality to it for our body.

This is why Yoga Sleuth loves Iyengar and will definitely be back to Carrie’s class. In the meantime, I’ll be busy trying to figure out how I can duplicate these results at home.
 
Drop in—$21 members, $25 non-members. Free mats provided.

—Kristin Auble for Yoga Sleuth

You don't need wire cutters to break into the Highline, the once-abandoned, elevated freight train tracks on Manhattan's west side anymore.

No, thanks to The Friends of the Highline, the recently renovated track is now bursting with sunflower stalks, lavender bushes, luxury condo ads—and yoga.

 And while the thrill of scaling to the top is gone, Saturday, September 13 carried its fair share of yogic elation. Nikki Costello christened a gutted overpass (between 14th and 15th street) with a two-hour Jivamukti/Iyengar fused flow.

While most of the dozen (groomed, organized, seemingly sober) yogis spread their mats alongside the train tracks, I took Costello's advice: "Keep it raw. Keep it simple. Keep it quiet. Keep it slow." I left my mat rolled up and I let my bare feet breathe on the cold concrete. The industrial zone has an eerily unspoiled, ultramodern sheen; but as my toes spread out against the steel train track and my throat opened to the morning mist blowing over from the Hudson, I felt honored to be part of the Highline's yoga inauguration.

We moved slowly, as deliberately as tourists in a new city. Costello was an excited, well-informed guide, too, drawing our attention to Spencer Finch's stained glass windows as we settled into warrior two. She plugged The Friends of The Highline, crediting them for their persistence and vision, while we folded into seated forward bend. Costello made sure the latte-drinking-stroller-totting ooglers had apt photo opportunities as she guided us into standing side angles. When foot traffic picked up, we moved into back bends and European tourists clicked and chuckled.

Costello has studied yoga and taught all over the world, but she considers New Yorkers a special breed. "Of all the places I've taught, New York yogis are my favorite,” she said. “You have a unique drive, a desire to go deeper into the core of yourselves and the poses. That's probably because this urban environment puts so much pressure on us, and the need to center is even more vital."

To find out more about the Highline's Wellness Programs, visit www.thehighline.org. Stay tuned for the next yoga class on October 5. For a list of Nikki Costello's classes, visit www.nikkicostello.com.

—Katie Clancy for Yoga Sleuth

It’s quite possible that in my former life I was a bat. The moment I learned to flip myself upside down on a trapeze I never wanted to be upright again.  I got into yoga because I wanted to get more flexible for aerial work.  Both turned into major passions and so the idea of combining the two disciplines via an aerial yoga class like Michelle Dortignac’s sounded heavenly.

The class takes place in a small loft in Williamsburg. There were seven students and each one got a hammock, a long piece of colored fabric suspended from the ceiling,  raised no more than three feet off the floor, which makes it easier for those who might have a fear of heights. It is advisable to bring a yoga mat but there are spares available. Classes are $20 and class packs are available.

We started with shoulder strengthening exercises, learning how to pull down the scapula but also push the hammock away with our hands. Later, the instructor, Dortignac, (also an amazing performer in her own right, www.suspendedcirque.com) invited us to try to Downward Dog which felt different after using the hammock and made me feel more acutely the sensation of pressing the floor away but pulling my shoulders down onto my back simultaneously
.
Two people who had just joined the class had requested a workout and these shoulder strengthening exercises did just that. We also tried Warrior I and Warrior II stepping one leg through the hammock and keeping the other leg grounded on the floor. This helped enhance the sensation of hugging everything into the midline and also gave a greater sense of pressing down through the front foot.  We also did Hanumanasana using the hammock to give sense of lift using the hammock. It was time to go upside down in a supported Baddha Konasana which left me feeling one inch taller and ridiculously blissed out.

Dortignac observed that we do yoga not just to feel relaxed but so that others can relax just by looking at you. “You’re all doing that to me right now,” she said.

The back bendy component was an upside down King Pigeon which left this Yoga Sleuth giddy with happiness. The word “Yum” slipped out of my mouth when Dortignac told us Savasana would be spent in the hammock.  I may even have started drooling. This was the most delicious, dreamy treat and Yoga Sleuth left the class somewhat irked about having to go home and sleep in a real bed.

                                                         —Marie Carter for Yoga Sleuth

“What is fierce yoga?” Much banter to this effect could be heard at the eponymous club during opening week. A sign over the river-rock filled sink offered one answer: “Hot H2O not working. Here is your first Fierce experience.”

Instructor (and co-founder) Sadie Nardini has other ideas, as well. Cranking an unmistakable Bon Jovi 80s anthem, So spiritual!, she opens the class with three rounds of “Living on a Prayer,” in lieu of the traditional om.

Pop yoga? The packed house (inspired in part by simultaneous plugs by Daily Candy and Time Out New York) gleefully sang along, happy to bask in the glow of Sadie’s sunny personality—except later during handstand instruction, when the self-proclaimed “Sadistic Sadie” (briefly) emerged.


“Rock it out for an hour,” Sadie invited the group to get us started, “and get back to your center.” The philosophy of core strength vinyasa is located exactly where one would expect. Touted as a sixty-minute class that delivers the equivalent of a ninety-minute workout, the vigorous opening sequence commanded the attention of the abs.

The vinyasa practice that followed was tinged with whimsy. The poses carried catchy names that matched the alliteration and rhythm of the power ballads rocking along with us. To perform waterfall warriors: stand with legs in warrior two position and arms overhead in warrior one position, then move the arms back and around on the diagonal (think double-armed reverse warrior, in multiples). Core circles, are a twisting variation of side angle with circular arm motions.

The “greatest hits” music selection (think The Verve, Moby and Joan Jett) mirrors the feeling you get from the class, which pumps the high notes by working all the major muscle groups. It’s a perfect class for devotees of short-form yoga. Students who relish a fuller flow practice might wonder where the time went.

There's at least one thing about The Fierce Club that will capture anybody’s imagination: A hinged glass-front wall set to swing open at the first hint of spring temperatures will attract those eager to dedicate their sun salutations directly to the orb.

Meanwhile, winter lingers and props continue to arrive at this new studio formerly occupied by a clothing boutique. The riotous congratulatory bouquets contrast anarchically the so-new-they-exude-fumes black mats and stark cement floors. All as proof that lead instructors Sadie Nardini and Shannon Connell specialize in a style and substance all their own.

Classes are $17, mat rental $2.

- YS

Yoga Sleuth worked late on a recent Friday night. Too late to take a Yoga class? Nay, nay! Because Friday night means it’s time for the midnight Yoga Jam, at Laughing Lotus. A bit of a misnomer…actually, a complete misnomer as class actually starts at 10 and ends at midnight, but who cares about time when you’re having Funasana?

I made it to the Laughing Lotus HQ with just minutes to spare, and certainly didn’t have time to finish scarfing down the free cinnamon tea and vanilla sandwich cookies offered in the lobby of the lovely pink and orange studio.

We sit in easy pose as teacher Allison O’Connor welcomes us to the first true weekend of spring weather, encouraging us to shed the troubles of winter along with our heavy coats and boots. As with every Laughing Lotus Jam we are regaled with live music. Tonight it’s Matt Irvin on guitar, saxophone and trumpet.

Allison has a lovely presence and a beautiful ring to her voice, which sets the very spiritual tone for the class. Not only do we chant Om, but we do a call and response chant to the gods and goddesses that has the whole room smiling. It’s a great warmup and has everyone enthused and ready to get physical (apologies to Olivia-Newton John).

The flow is a vigorous Vinyasa, but the room temperature is extremely comfortable, even a bit cooler than most studios. This is just as well as it is a two-hour class, and we are going through nearly every beginner-to-intermediate posture in the book. We start with Sun A and stay there for about half an hour, moving from Simple Cobra into Child’s Poses to start and progressing through Up Dogs and Chatturangas. Though not announced at the outset, this is to be a twisting themed class, which becomes evident when Allison adds a twist to every standing and seated pose possible. According to her, we are essentially wringing out the stale cold of the winter.

I am absolutely ecstatic over the theme and the constant twisting, and I suspect the other 18 students are as well, as the room has a very motivated vibe. As I twist in my Uttkatasna variation, my drishti focuses appropriately on a lovely painting of Ganesh near the altar; I wink at the god of obstacles as if to say “bring it on” (and we all know he will).

Typical to Laughing Lotus style, there were almost no adjustments or assists at all, even though we could have used them at times (myself particularly).

The “climax” of the Twist-a-thon was Side Crow, and we all took time off from flowing to watch Allison’s skillful demonstration. We all attempt it with varying results (I think I was fully in the pose for about a nanosecond), and our reward was to finally come down to the mat for some Pigeon, forward bends and Savasana.

The room was oddly silent during the latter; a little mood music would have been nice as we melted into midnight. But no matter, as we rise regenerated and ready for a new day and a new beginning.

Laughing Lotus Jam is an exhilarating experience that every NYC Yogi must try.

Class is only $16, with mat rental just $1 and towel rental $2.

— Jim Catapano for YogaSleuth

No matter where you are coming from, what your level, your beef, special concerns, or (especially) your challenges and doubts, Bobby Clennell makes you feel as if you have a core strength that has nothing to do with abdominals. Her Women's Class is about accessing the deep stores of power and stamina that flow through you already. The nomenclature — "women's yoga" — aside, there are no gimmicks or gushy-ness in this class. Clennell's style is straightforward, soft and knowledgeable.

Yes, Women's Yoga within the Iyengar system is a bit of an elusive category. Its abiding concerns, and often the first thing that comes to mind when you hear about it, is menstruation and menopause. Unglamorous indeed. But, this approach is not exclusively about blood cycles (although you'd be amazed at what a difference a little attention to cycles can make in your overall energy levels), it's about finding balance, modulating energy, fertility (body, mind, and soul), recovery, relaxing, and thriving. ...All those New York necessities.

Standing pose week will leave you satisfied, worn out and energetic. Restorative week will turn you into a lively jellyfish. Twists clean out your system and backbends make you feel like flying. The classes are strong, you work at your own level — and each class is open to all levels. This is not a vinyasa class. You will not do sun salutations and you will use many props. If the style is new to you, it may feel a little overwhelming at first. Stick with it though. If you're curious about Iyengar, this is a very lovely place to start.

Bobby Clennell is a senior teacher, a mother, an artist, and sometimes she's a bit of a goof, too. By contrast, the center is rather austere; it's beautiful, clean, organized, quiet. No one uses their own mat (nor do you ever miss your own private stinky mat). At $20 drop in, the classes are a bit steeply priced, but you always feel like you're in a clean, and supremely expert environment.

Sooner or later, this class is going to be the perfect antidote to your Monday morning.

Yoga and dance: the perfect Saturday night. Trance Dance in Hell's Kitchen....

In search of something fun for a Saturday night, Yoga Sleuth threw on a sequin yoga tank and headed to Trance Dance at Sonic. The studio is in the heart of Hell’s Kitchen. The intoxicated patrons of the Vinyl Restaurant hover to smoke their cigarettes around the studio entrance.  Upstairs, smiling yogis offer body glitter and bindis to get us in the mood. 

The practice space is dimly lit, candles around the room and white lights strung over the altar. Teacher Jeffrey Duval, who received his Trance River Guide certification through Shiva Rea, invited us to sit in a circle, no mats as we’d be flowing through guided movements combining yoga and dance in a practice called Sahaja Flow. 

We begin with seated meditation, followed by Oms, then up on our feet as Jeffrey distributes 2 socks with a ball in each, for the practice of Poi. This is an form originating with the Maori tribes of New Zealand, where a ball suspended from a length of rope or string is twirled in circular patterns, around your body to improve coordination and wrist flexibility. It gets us moving on our breath, with the rhythm of the background music, and lightens the mood considerably as we occasionally batter ourselves with the balls, breaking into laughter.

Next, we start to slither and roll along the floor opening our bodies and minds up to a new experience while connecting to the grounding energy of the root chakra. Then child’s pose, cat and cow, down dog and forward bend while continuing in pulsing fluid motion, never holding the poses static. For the second chakra, we channel the feeling of flowing water and chant “Vam,” rising in gloriously sensual movements combining dance, yoga, tai chi — whatever happens to flow naturally from inside. We dance alone and briefly with different partners reflecting their movements like water as we move around the room mixing slow and fast rhythms. We shift focus to the third chakra and ignite our internal flames with Kundalini twisting breathing exercises, then begin a high energy Dancing Nataraj leaving us breathless and sweaty yet energized.

We begin to spontaneously dance in a circle to open the fourth chakra, as we move one at a time to the center of the room for our “Spotlight Dance Offering.”  The loud pumping soundtrack leads the way. Then we crumple to the floor, shaking every part of our bodies, which feels absolutely amazing.

Getting up for our final dances, we are instructed to “imagine that this is the last dance of your life.”  We start to joyously leap and jump around the room together like we are at a yoga discotheque. Awakening the 5th chakra we do a few mantra dances chanting along “Jai ho!” and “Wahay Guru!” before finally collapsing for a long and luxurious savasana. We conclude with a brief kirtan and leave the class on cloud nine, high on Trance Dance and a magnificent workout.

The studio is clean, bright and inviting with two small seating areas, a coffee table and a small station for complimentary hot tea. There are 4 changing areas in the back as well as coat and shoe racks and cubbies for your stuff.  A single class is a suggested $10, but this is a donation-based class with the proceeds going to the Fresh Foundation, a non-profit that brings yoga to disadvantaged children. 

— Kristin Auble for Yoga Sleuth

Yoga Sleuth must admit feeling a bit intimidated before entering a “Level 6” class. But I was rewarded for my bravery. 

Jhon Tamayo, or Jhon T., entered the Atmananda studio with little fanfare. After quietly asking us to stand, he began to lead us through an incredibly organic sequence. We began our flow with low lunges, knees, chest and chin to the mat followed by Bhujangasana. We then progressed to Chaturanga and up dog. After a few more we began to jump back into our Chaturangas and through to our forward folds. On  the last flow, we jumped forward into Bakasana.

Jhon T. has a way of explaining the pose that puts you into perfect alignment. He gives few physical adjustments, but then again, he doesn’t really need to—it’s all in his words.

“Keep your mouth closed and your face soft,” he beckoned after nearly every transition, reminding us that it’s all in the breath. He told us that most yoga injuries occur when coming out of an action or pose, and that’s why the exhale on the way out or down is crucial. During an extended child’s pose after headstand practice, he ruminated on growing in yoga, declaring that consistency is the most important component of a strong practice.

In an extended side angle sequence, Jhon mapped out his “7-level” method by calling out the variation of each level and suggesting we stop wherever our edge was. The levels progressed from a simple twist to a bind, all the way to upright, extended, bound side angle pose. After this climactic sequence we moved to the floor for some well-earned pigeons separated by seated twists.  

Jhon’s class is so meditative that I didn’t realize how much I was exerting myself. At the end of class, after I noticed how utterly soaked I was, I truly understood what he meant when he said, “You are not your body.” After a short Savasana he left us with this thought: “It is not what you know, but how much you are willing to learn.” I left class feeling emboldened and thrilled that my practice has taken a huge step forward for having experienced Jhon’s expert guiding and sequencing.

Your first class at Atmananda is free, and subsequent single classes are $16. Mat rentals are $2. Atmananda also features massage services and the aforementioned café, which is all vegetarian.

-Christopher Tenant for Yoga Sleuth

Some like it hot and Yoga Sleuth is one of them. So, on an already humid Sunday evening, I ventured to the Upper East Side for a flow at New York Yoga’s hot studio.

I entered the practice room to find it already oppressive. The studio is heated to 105 degrees, several degrees more than a standard hot Vinyasa, and the humidity reaches 40 percent. 

The red brick wall of this small, rectangular studio is covered in mirrors, giving us a reversed view of not only our practice, but of the large windows overlooking 85th Street. There were 12 of us, and considering the size and temperature of the studio we were at the “comfortable” limit. Just as I thought there was no space left for the instructor, Angel came in and nestled herself in the middle of the first row.

Angel lives up to her name. She is an incredibly compassionate and encouraging teacher who seems determined not only to give us a good workout, but to also keep us safe and focused on the spiritual. Angel followed our three “Oms” with a lovely rendering of the Loka Samastha Sukhino Bhavantu chant. Angel told us that throughout our practice we should try to find a “home base” within ourselves, and that this can be found through proper breathing. 

We proceeded through a Sun A, rendered more difficult by the heat but softened by Angel’s gentle encouragement. There was no insistence on staying in the pose, no blocking anyone from leaving the room—just the inspiration to reach our edges while still respecting our bodies and our individual practice. Angel adjusted my triangle, clearly unconcerned about the sweat pouring down my body. I observed a few escapes into child’s pose and took one myself, heeding Angel’s advice to honor ourselves.

The sweat stung my eyes as we moved into standing warrior poses and lunges, but along with the rest of the class, I was undaunted. We pushed ourselves to our respective edges with some lunge twists and let the sweat pour down our faces like rain.

And rain it did, appropriately, as we headed into Savasana. I walked into a fierce thunderstorm as I left the studio, but I welcomed it, seeing it as a reward for challenging myself.

Angel’s class is highly recommended for a terrific mix of physical challenge and spiritual dedication. Caution: drink more water than you think you need, and down a Gatorade after class. In this and in any hot studio, dehydration is inevitable.

Single classes are $23; mat rental is $4.

-Jim Catalpano for Yoga Sleuth

Sometimes it’s easy to forget about breathing. You get caught up in your thoughts and plans, the mind wanders and you forget to breathe, even though you know that breath is what fuels the poses—or all of yoga for that matter. Suddenly you’re flailing about. So it was for this Yoga Sleuth during one recent Sunday morning basics class at Abhyasa Yoga, with Anna Rose Hankow.

For one reason or another–maybe it was because it was 10 a.m. on a Sunday, which happens to come right on the heels of Saturday night–Sleuth was a little unfocused. Fortunately, the class was sparsely attended (three of us), which allowed Anna to attend to each student completely. That’s not to say such undivided attention is only available when there are three people in the class; one of the founding principles of this studio is to foster a personalized approach to teaching, where the practice is tailored to each student individually and the emphasis of “achievement-based” yoga is removed entirely.

The class begins slowly, in Siddhasana and then into Savasana, building gradually into a steady Vinyasa flow that began with cat-cow and moved into a sun-salutation flow with variations such as pigeon, warrior one and two, and then extended side angle. The focus is on the breath (my missing breath) throughout, and Anna strongly encourages Uji breathing. The class, which is called Basics, was actually designed for intermediate level yogis who have suffered injury during yoga practice or elsewhere. When we focus our Vinyasa on the breath, explains Anna, we simply have to slow down and pay attention. Nothing is more suitable for a body that’s in trouble, physically or otherwise. Anna guides students through the Vinyasa not by demonstrating herself, but by being very watchful and on-hand. Questions and discussion are encouraged at any moment, and the poses are often put on hold to talk about feelings or concerns that come up.

Often, a relatively unchallenging series can put a spotlight on what we as yogis ignore about our own practice. Anna, who is a photographer when she’s not teaching yoga, gives you the distinct feeling that you’re in capable, caring hands when she tells you to try and train your movements to the breath, because it is not a race to the finish line. A wonderful moment happened early on in the class, while we were still in Savasana and Anna had us raising our arms next to our ears and back to our sides while tuning into our breath. Sleuth found that her arms wanted to race to complete this phase of the flow, and were flapping about rather maniacally. Anna calmly instructed me to sync my movements to my breathing, and then to slow and deepen my breath. I was instantly re-centered and able to draw my focus inward, solidly onto my practice and surroundings. And after this preliminary, restorative phase with seated and reclining postures, Sleuth came up into Tadasana feeling about three feet taller.

The studio is very clean, pretty and nice smelling, with a very slight whiff of Nag Champa. The room could accommodate 18 to 20, but during this early-for-Sunday class expect to have a lot more room. The price of a single class at Abhyasa is $17, but they do offer deals for class packages. Water is free and mat rental is a dollar, and there are blocks, straps and blankets a plenty.

–Alice Wetterlund for YogaSleuth

Long ago in a Manhattan far, far away (or, more precisely, the Upper West Side), Yoga Sleuth fell in love with vinyasa flow yoga. The building cadences, the deep and even breathing, the quasi-cleansing perspiration, the almost drug-induced sensation of utter calm and emptiness at the end — I fell hard and fast. Like most love affairs, it had its ups and downs, but I’m happy to report that, thanks to Isaac Pena’s Open Flow class at Sankalpah, that lovin’ feeling is back.

Sankalpah, located on a busy but unmemorable stretch of Fifth Avenue, is a long, narrow space heavily perfumed with incense. Shoes come off in the hallway, and after checking in ($20 drop in, $1 mat rental), you step into one of the curtained-off, communal locker rooms to prepare for class, which is held in a high-ceilinged space overlooking the avenue, painted a jewel-like shade of red and lettered with gold Sanskrit. The class is small (8 students when YS visited) and the general level of practice is advanced, which made sense about five minutes into class — this is tough stuff.

We began with some easy seated warm-ups opening the shoulders, then lay on our backs for some increasingly difficult ab and hip work. A few brief minutes later, we began to flow — very sweaty, moderate-to-OMG flow, to the accompaniment of various pop favorites from the likes of Coldplay, U2 and Evanescence (perhaps the only off note of an otherwise brilliant class). Quite possibly, someone at the class’s beginning had requested hip openers (Isaac is the sort of teacher who asks for and honors requests, as well as genuinely inquires into how everyone is feeling that day) — the progressions included pigeon, bound pigeon, bound triangle, and airplane, as well as some challenging arm balances (crow→ tripod headstand; scale pose). Garudasana arm variations were also featured prominently, and Isaac was always close by, offering lots of adjustments and encouragement.

This class doesn’t incorporate detailed alignment instruction, but Isaac does give verbal cues on where to initiate movement, and the sequencing is quite smart, so an experienced student would intuit where the anatomical focus is anyway.  After nearly an hour moving at a very challenging pace — though the option to skip a vinyasa or take child’s pose is often given, and people often take it — the class ramped down with a yogi’s choice inversions and backbends practice.

Because you’re lavished with so much personal attention, it’s a great opportunity to try something new or work at pushing your edge; YS tentatively tried to come to standing from full wheel and suddenly Isaac was offering a spot, coaching her through three rounds of standing dropbacks.

“Better than going to the bars, eh?” he said, after dropback #3.  After some pranayama and a quick savasana, completely clean of mind and almost stupidly tranquil, YS couldn’t agree more.

—Ruth Curry for YogaSleuth

After searching for a Thursday evening yoga class, Yoga Sleuth ended up at a candlelight Hatha Open Flow at Namaste, a studio and spa in Williamsburg.

It’s a narrow space and probably wouldn’t accommodate more than a dozen mats, but the soft piano music floating throughout the white walled studio makes for a serene and relaxing space. The complimentary mats are clean, as Namaste’s students fulfill their karmic duty by carefully wiping them off at the end of each class.  

Debbie Desmond, the owner of Namaste, is a gentle and warm woman. She promises the four of us a grounding class, symbolized by beginning with our palms facing down in Sukhasana. She then asks what we’d like to do, and we decide to concentrate on backbends.  

After three Oms, and some seated warm-up twists, Debbie leads us into moon salutations. Sleuth hasn’t done these in a while and is reminded of how great they can be. You start in Tadasana with an arms-up backbend, move into a forward fold with arms clasped behind the back, and finish with a high lunge leading into down dog, plank and cobra. After a few of these, Debbie leads us through a perfect sequence of backbends. Her voice is incredibly soothing, and I feel my stress rapidly disappearing.

Our next movement is something of a surprise: Debbie announces we’re going to do five Tibetan exercises, or “Rites.” Monks believe these ancient practices have detoxifying and anti-aging effects that encourage health and longevity. We spin around 21 times to open the chakras, one palm up and one palm down. When I stop, the room is spinning like I’d been doing shots all night, but when it fades I feel exhilarated.

We continue through the standing exercises. Through it all I feel vitalized, and then we head for the poses on the mat. We move into a full wheel, using blocks and keeping our hips against the wall to maintain their proper alignment, and follow the pose by a choice of bridge, wheel or Spiderman wheel—where you climb up and down the wall into wheel, assisted by the teacher. I opt for standard wheel and hold for six long, deep breaths each time—which I attribute to the excellent sequencing prior to this “main event” of the flow.

After we finish, we gather in a circle for chamomile tea, a wonderful way to close class and strengthen the feeling of community. Debbie tells us about her Brazilian retreat and how she did yoga among the quartz crystal mountains. A massage therapist at Namaste talks about her work. I talk about the different schools I’ve visited and how close I feel with the friends I’ve met through yoga. We tell anecdotes about our adventures and misadventures on the mat and just bask in the glow of the candlelight and each other’s presence. I leave relaxed and ready for bed, and thrilled that I made the trip to this gem of a studio.

–Jim Catalpano for Yoga Sleuth

It makes sense that Yoga Sleuth was excited about the name of Zhenja Larosa’s 10:00 AM class at Virayoga, because YS wears the title like a badge of honor: I am proud to be a bona fide, card-carrying Yoga Nerd.  

The classroom was packed wall to wall with mats only ten inches apart, a rare sight for a summer morning in the city. Zhenja immediately recognized the newcomers and introduced herself. She gave us a little laminated card with the Sanskrit words to the Anusara invocation. The card is such a simple gesture, yet so helpful—rather than leaving the newbies out because they haven’t yet learned the “secret yoga passwords,” we were all able to chant together in harmony.

The class focus was Scoliosis and learning through the imbalances in each of us. She told a story of how Hanuman wanted to eat the sun, thinking it was a juicy mango. As he leapt up to take a bite, the gods struck him, breaking his jaw and making him off balance—as all of us are. Zhenja said that if we look straight on at something, our vision is skewed. Our crookedness is a blessing, because it allows us to see things more clearly.

We began by partnering up—one person went on hands and knees so the other could observe any imbalances and encourage the partner to soften the dominant area and puff out the weaker areas. We divided the back into four quadrants (top-right and left, and bottom-right and left), and noticed which areas were dominant, or puffed up, and which were passive or collapsing in. We brought our focus and breath into the passive areas to create volume and strength, and released the dominant areas slightly. We were amazed at how much of a difference this slight attention and breath can make to the symmetry of our back. After this exercise, we moved through some asanas, utilizing this awareness and technique to balance us during Prasarita Padottanasana twist and Trikonasana.

We partnered up again to bring balance to our back before lifting into Pincha Mayurasana. It proved to be quite a challenge to continue paying attention to our back while also focusing on all the other elements necessary for this inversion.

While in bridge we tried to focus on our back before we came to the top of our head and pressed up into Urdhva Dhanurasana. Once in full wheel we drew in on the dominant side, and extended strong through the passive side. This evened and opened up our hips and shoulders, allowing our arms to fully straighten and heighten our wheel.

We ended the sequence with Baddha Konasana. Our Ujjayi breath brought us deeper into the pose and our hip opening. As we lay in Savasana and everything began to drift away, Zhenja encouraged us to find the fullness in our self through our asymmetries. Our imbalances and imperfections make us who we are.

$18 drop-in, $2 mat rental.

-Kristin Auble for Yoga Sleuth

Yoga Sleuth headed over to Big Apple Yoga on the West Side to sweat out the toxins accumulated over a recent wild weekend. This is the only studio in the city that teaches Baptiste Power Vinyasa, a la the “Baron,” the method’s guru. Power Vinyasa emphasizes the importance of allowing each student to adapt and evolve their practice based on their own individual body type and fitness level (“Do what you can,” is Mr. B’s motto). Thus the practice is very different from Bikram—it is about 97 degrees as opposed to 105, the class is far less structured, and you don’t do the same 24 poses every time. Instructors allow each individual student to explore their own individual expression of the pose. Best of all, students are encouraged to drink water from the beginning to the end of class (and beyond) to avoid dehydration, rather than waiting 25 minutes as with Bikram. 

Yoga Sleuth proceeded to do what he could. The friendly studio manager recommended I buy water, a towel and an extra “skidless” towel—as I would be sliding into my Chaturangas and down dogs by the end of class (you will get wet on this ride). Yoga Sleuth recommends bringing your own materials whenever possible—the combination of mat, Smartwater and the two towels is $10, bringing your class total to a whopping $30.

Class started five minutes late, which, unfortunately, would later extract from our Savasana time. Addrienne bounded in and immediately ordered the eight of us to move our mats to better fill the small (roughly 60 by 30 feet) space. The studio is very no-frills—there are no paintings of deities, and no mirrors. The only thing that identifies it as a Yoga studio are the blocks and straps collected near the wall, and the studio’s one concession to the spiritual is the wafting scent of a Joss stick.

We began by moving immediately into our down dogs, stretching each leg to the side walls. It is fairly intense for a warm-up considering the heat, and I began to wonder if there was going to be any spiritual component for our practice. As if on cue, Addrienne led us into three resounding “Oms.”

Addrienne is tough and direct, and that is a compliment.  Nobody in class was out of alignment for long. Despite all of us being utterly soaked, she was not shy about giving adjustments. I usually only half bind, but Addrienne helped me go fully into the pose with a strap and an assist. The heat, though oppressive, is a clear and welcome boost—I melted into my poses, farther and deeper then usual.

Two basic sun salutation As dovetailed right into sun B, and then we repeated the latter several times going faster and faster. Addrienne noticed that she could hear only two of us breathing, and implored us to rediscover our Ujjayi.  We kept slipping out of this, and Addrienne was constantly on top of us to keep our breathing consistent and audible. The heat often turned our breathing into grunts and gasps, but at least we all knew we were breathing!  I have never been so aware of my Ujjayi before, and the practice is indeed crucial within a hot Vinyasa oven.

After about 45 minutes of standing poses, we collapsed into pigeon. At this point, my mat felt like a Slip n' Slide. We remained in pigeon for a long time, far longer than our Savasana proved to be. From pigeon we moved into reclined twists, and then finally into a brief corpse pose. 

Despite a shower and blow dry, Yoga Sleuth’s fellow elevator passengers stared at him on the long way down. They gazed upon my haggard, red-skinned countenance as if to say, “What happened to THAT guy?”  

Yoga baby. Yoga.
    
First time students can try a $40 two-week unlimited pass. A single class is $20. Mat rental is on the high side, $3, and with towels and water at $2 each you’ll want to bring your own whenever possible. 

—Jim Catapano for Yoga Sleuth

Open since September, Bend & Bloom possesses a clean, serene vibe — an airy reception area where yoga clothes are for sale, a pristine restroom, and two large studios. The one in the back is vast, with high ceilings, plenty of dappled light from the windows and skylight, unadorned blue-gray walls and smooth bamboo floors. There’s no altar, just a few large, white, unlit candles on a side windowsill, earth-toned blocks and stone-colored straps, and mats stored individually, hanging lengthwise from hangers rather than rolled—presumably to air them out (clever!).

Owner and teacher Amy Quinn-Suplina calls her yoga “a flowing, pulsing, moving meditation” and her Express class is “the perfect yoga bite to re-energize the weary worker, provide breathing room to parents, or satisfy those who want their yoga in compact form,” according to the website.  There’s none of the usual first-time student preamble: no release form to sign, no questions about injuries or surgeries, pose requests or physical limitations. Yoga Sleuth just walks in off the street, after reserving a spot and paying in advance online.

After our three opening Oms, we stay in Lotus and move our arms up and down, hands from hips to above head and back, synching movement with breath. Then a few cat-cows and we’re on our feet. The practice, while continuous, remains gentle, with modified Vinyasas — one leg back at a time into lunge, knees-chest-chin and small cobra instead of Chaturanga and upward dog, There are no jumpbacks or full backbends, no inversions or going to the wall.

We execute various twists — upright in lunge with arms extended to the sides, folding forward with elbow hooked to outside of knee, half side-plank — and stretch in low lunge and chair pose into standing half ankle-to-knee. Amy offers some innovative sequencing and hand placements, such as pigeon into head-to-knee forward bend, and locust with hands on sacrum. After a couple of bow poses, we’re already on our back, doing ankle-to-knee and an easy twist before Savasana.

Amy has a friendly, softly confident vibe. She gives clear verbal instruction, and demonstrates often, though sometimes not far enough in front for us to see her without turning our head. She gives informative, nurturing assists — including one of Yoga Sleuth’s personal favorites, pressing on the sacrum during child’s pose.  There’s a music mix of yoga standards and soft rock like Sarah McLachlan’s cover of “Blackbird,” which almost succeeds in masking the squeals of the 3-to-6 year olds taking the Kids’ Yoga class down the hall.

During Savasana, Amy gives us a short shoulder and neck massage with a wonderful spicy-sweet lavender lotion, and after our closing Om, tea and cookies.  A nice touch.

Verdict: If you have only an hour and are looking for relaxation, Bend and Bloom’s Express class is for you. YogaSleuth left unsweaty, calm and refreshed.

This class is $14; $1 mat rental. Full 1½ hour classes are $18. 

                                                            —Sarah Saffian for Yoga Sleuth

The New York City branch of Integral Yoga, founded by Sri Swami Satchidananda, has been housed in a West Village brownstone since 1970, and it feels very connected to its peaceful, hippy-dippy roots. So it’s not terribly surprising that it’s offering a free class for the unemployed.

C’mon starshine, time to get rid of your bad karma and center yourself.

You enter the premises through the tiny Integral Yoga Bookstore, and if you’re early there’s a wait to sign up for a class, so you can browse through a solid collection of yoga, meditation, and other related books and pamphlets. No advance registration is necessary and you don’t have to sign any releases. One person in line joked that you have to show an unemployment check to get in, but in fact all that was required was signing a list, so the studio can keep track of attendance.

Next, you’re given a card showing where the class will be, which in this case was the cozy Lavender Room (the other rooms are Lotus, Aqua, Rose, Gold and, on the top floor, Heaven). If you’ve brought a padlock, you can use one of the studio’s lockers, otherwise you can stow your stuff at the edge of the room.

The day that Yoga Sleuth attended there were about 15 people, about half of whom had been there before. Nalini Kuhnke, a Hatha-certified teacher, began by having everyone new say their name—and then asked if anyone wanted to work on anything in particular. No one spoke up, so Nalini taught an all-around class with lots of support and positive feedback.

Several of the people in the class were yoga novices (YS was focusing on her own practice so couldn’t peer around at the rest), so Nalini kept things straightforward. But it was still worthwhile for more advanced students. She opened with chanting, and the focus throughout was on relaxation, stress relief, and centering—all, of course, helpful to everyone, but especially the unemployed. The om series was followed by cat-cows and forward bends. There were locusts and cobras, followed by some core strengthening with balancing table poses. In each case, Nalini went around the room, gently helping students with their alignment or pushing them to work a little harder (YS was surprised to find herself sore the next day). An extended series of sun salutations was followed by a good long Savasana. It came as a bit of a shock to realize that the class had lasted 15 minutes longer than scheduled—how often does that happen in a free class?

Nalini made herself available to answer questions afterward in the hallway, while the next class, for prenatal moms, trooped in. Nalini is a warm, encouraging teacher, just the sort of person you want to be with if you’re feeling a little bruised by your lack-of-work situation—and YS speaks with authority on this, having once had the opposite sort of yoga teacher when recently unemployed.

Which brings us to the name of the class, Yoga and Networking for the Unemployed. The only references to unemployment were in exhortations to release stress, and YS didn’t detect any networking whatsoever. In fact, the only people YS even heard talking were chatting about their days—and falling asleep during Savasana. The class is free, low-key, and a good stress reliever which is exactly what the unemployed really need.  (One student who was particularly agitated at the beginning had calmed down a lot by the end. With any luck, she stopped by the Integral Yoga Natural Foods Store or Integral Natural Apothecary, next door, and bought some nice relaxing tea before going home). YS plans to go back and check out more classes.

—Susan Jackson for Yoga Sleuth

Jason Ray Brown’s Monday class at Pure is a fusion of Zen Buddhism, Vinyasa and Exercise Science he created two years ago.  Always up for something new, Yoga Sleuth went to see how he’d put all these pieces together in one yoga class.

Inspired by his teacher, the Vietnamese monk, Thich Naht Hahn, Jason weaves Buddhist readings and breathing exercises throughout the class.We start with a 10-15 minute meditation. Hands folded in a "Dhyana" mudra (hands form a circle and join at the thumbs), we are told to follow our thoughts carefully.  Instead of judging emotions and thoughts, we simply notice and label them, then move our attention back to the breathe.  "It's like training a puppy," Jason says, "we have to use gentle repetition in meditation." I feel the breathing calm my nervous system, connect me to a deeper inner silence, and prepare me for the rigorous class ahead.

Then we do a "Gasho" practice, as an expression of goodwill.  To honor our practice, we step off our mats and bow to them.  We then honor the teacher by acknowledging Jason, and look around the room to everyone in class to acknowledge our yoga family.  Lastly we invoke a simple wellbeing prayer in honor of all beings.

The warm-up flow is a series of unique yet simple sequences that involve the front and back bodies, with an emphasis on opening the shoulders.  We move slowly through sequences of grasshopper (forward bend with bend knees and elbows reaching towards ceiling), side plank, and downward dog.  When we hold downward dog for twenty breathes, I feel the strong focus established during the opening meditation.

Each class is based on one of the five elements in Chinese medicine: earth, fire, water, metal and wood.  Today, Jason focuses on Earth, which is associated with the body's spleen and stomach organs.  In order to ground and strengthen the inner and outer meridians that run along the length of the leg, we do a "hero" series that involve deep lunges, standing balances, and forward folds.  In the spirit of the theme, Jason calls one particular lunge “touching the earth.”  Right before the Buddha was enlightened, Jason explains, thoughts of women, luxury and food overwhelmed him.  In order to rise above these distractions intended derail him, the Buddha knelt down by the Bodhi tree and literally touched the earth to get grounded and centered. As we sweat through the countless repetitions, Jason laughs and says: “you can see this pose from a Buddhist angle, or just from an exercise viewpoint, where we are doing a single leg squat that strengthens the gluts and quads.”

We also do core work and hip opening stretches that challenge me physically and mentally. I realize that because of the thorough meditation at the beginning of class, we are technically only doing asana for one hour, however, Jason is very thoughtful and certainly provides a fully-body workout. It's also great to be reminded how vital meditation is to our practice.  Stay tuned for an in-depth article about his Zenyasa philosophy.  In the meantime, go to Pure, a tktkt studio, and try a class.

Pure is a membership studio. However, they are  happy to offer a free trial class. If you attend at least 2-3 classes a week, the $140 unlimited monthly pass is pretty reasonable; and mat rental is free at this very well-appointed studio.

                                                                    -- Katie Clancy

Yoga Sleuth had a brush with celebrity on a recent Friday evening, at the new Strala Yoga studio in the Flatiron District. Tara Stiles, the founder and teacher of Strala Yoga, is a familiar face on Youtube.com and iPods everywhere. She is known for her instructional yoga videos where she gives tips and demonstrates asanas in a quirky, funny and easy to follow manner. She is also the face of the Women’s Yoga Channel, a writer for the Huffington Post, and is also writing her own yoga book for Rodale Press. That’s a pretty busy schedule, so I wondered how she’d be in reality.

Sleuth was in for a surprise. Tara got right down to business as the seven of us began our practice by lying on the mat and raising our legs while squeezing a block between them. The studio is small, about 25 by 15, so two more students would have filled it to capacity (and probably would have made it uncomfortable). The spiritual element was muted, and our focus started out squarely on the physical—no oms or chanting and the music was classic rock, with lots of Creedance Clearwater Revival, Tom Petty and the Who (Yoga Sleuth and Tara clearly have similar iPods).

The class is Vinyasa-style, though not expressly labeled as such. Tara’s cueing was very clear and she took advantage of the small class to assist and adjust everyone as we go through the asanas. We were all gasping and sweating (in a good way) by the time Sun A was complete. Tara had given this open class a twisting theme (great for wringing out the organs at the end of the week), and every pose that could possibly have a twist got one— we twisted in high lunge, in chair, and reclining on the mat. Tara challenged us to always go that one step further, her instructions frequently punctuated by the deep playful giggle that Sleuth recognized from her videos.

As we hit the mat for pigeon, the music suddenly changed to eastern, traditional yoga music, adding a touch of spirituality. Savasana was welcome. Although it was a basic class, we were all exhausted but satisfied by Tara’s vigorous, motivating approach. We rose up for a brief meditation and ended with Tara’s simple declaration of “We’re done!” We were then surprised with free oranges and water. As we munched, we talked yoga with Tara, who is eager to get to know her students. It’s a different kind of spirituality—pleasant and easy.

Strala Yoga is a great addition to New York City’s yoga landscape. Yoga Sleuth was very pleased with the tough workout, the lively atmosphere of the studio and most of all, the encouragement and warmth of Tara Stiles.

Classes are $20 (but check the website for frequent specials). Mats and water are free with your class purchase.

 — Jim Catapano for Yoga Sleuth

Go Yoga is sandwiched between the glammed-up trendy hotspot, Sea Restaurant, and a bunch of rowdy bars, so the calm atmosphere is startling (but much appreciated) for this Yoga Sleuth who needed to get centered for a busy week ahead. Cavernous yet airy, the French doors in the back of the studio open onto a narrow wall of green ivy, giving it the cozy feeling of a back yard.
 
Julia Frodahl teaches a class with basic sequencing, but deep and thoughtful explanations.  Before we chanted OM, she gave us a different perspective about the ancient vibration, explaining how the string theory in quantum physics is understood as similar miniscule vibrations that connect all matter.  “No wonder uni-verse means one song,” she said. Breaking it down even more, she talked about how the phonemes “A” “U” and “M” each symbolize a part of life’s cycle:  “A” relates to creation, “U” preservation, “M” decline.  As we chanted together, I tried to internalize just how profound the sound is on a cellular and mystical level. 

Julia led us through simple standing sequences that were creatively arranged.  With Native American flute and India Raga music playing in the background, we made our way from low lunge to high lunge and the warriors, staying on one side for four or five poses (and repeating at least twice) before going through a vinyasa and longer downward dog. It was great leg strengthening and forced me to connect to my breath. 

She emphasized using the inhale and exhale to link each pose and create a true flow. In this way, the sequences felt like mini dances.  I was super-conscience of how I moved my arm when opening to the ceiling in tripod as well as how I surrendered my body to gravity in child’s pose.  By the time we got to standing twists and warrior three balances, I was plugged in and breathing deeply.

In a world of fast-paced power yoga classes that move through one hundred vinyasas in an hour, it was a relief to be able to live in each pose and feel the spine align without having to rush.  However simple the flow, her insights brought me to deeper levels of understanding and silence. 

In crow, she demonstrated how you should keep your torsos sunk through your legs and use your inner thighs and deep core muscles to lift up into the pose, rather than connect the knees tightly into the upper arms without lifting the seat.  Calm and collected, she spoke through the challenging pose in a whisper.

I only wish the class had been three hours long, as Julia is so thorough and would need at least that amount of time to complete a full class (including headstands, proper shoulder stands, seated bends and balancing poses).  But in the hour and a half, I had just enough time to wring my body out and reset my clock for a busy week.  

A single class is $17 and mat rental is $2.

— Katie Clancy for Yoga Sleuth

Possibly the East Side's best kept, secret, Mang'Oh Studio's Friday evening class is a perfect cure for a stressful week. The wonderful little space teems with charm and atmosphere. Yoga Sleuth was welcomed at the front desk by Erica, Manager/Receptionist/Instructor, who has a great smile and a voice that seems made for Yoga.

The class is called a “Power Level 3,” so I expected a vigorous 75 minute workout. Not so, the class moves more like an easy flow. (Yoga Sleuth is tired and so this is just fine).

The green and yellow studio faces east, so the sunset casts lovely shadows through the window and over the altar as we practice. The props are sturdy clean and new. And, best, the class is sparsely attended so all four of us can count on ample adjustments.

We begin with a collective sigh of relief that Friday has arrived. Erica asks if there any requests, and one student asks for shoulder and neck stretches. We join our voices in 3 resonant Oms and go into some juicy seated warmup stretching and twists. As advertised above, Erica’s voice sends me into an instant state of relaxation, so that I barely notice when my Sun Salutations begin and get faster and more vigorous.

Erica's assists are first rate. She spots my bad habits instantaneosly and corrects them gently and non-intrusively. She pulls my hips high as can be in Down Dog, and my rebellious ever-bending legs are straightened in Down Dog Split. Then she moves to my feet, pressing my heels to the earth. It feels amazing being exactly where I’m supposed to be in this critical pose.

The first 40 minutes of class are standard Sun Salutions A and Bs. I get some wonderful further adjustments in Triangle and Extended Side Angle; Erica stays with me and gets me to spin my shoulder up and open my (usually pretty closed) heart. Then we head to the wall for Inversions. We start with a handstand and continue with headstand; for both poses one person remains in prep, two invert fully, and the fourth is spotted by Erica. (Everyone survived.) Before we know it we are in Savasana, and Erica sends us to bliss with gentle shoulder presses and lavender oil at the third eye.

I can’t recommend the tranquil atmosphere and speedy 75-minute classes of Mang’oh enough; they will put you right where you want to be as you plunge into the weekend.  

—James Catapano for Yoga Sleuth

Exhale is a Zen oasis on the Upper East Side. Most of the sprawling space on Madison Avenue looks like any other spa with therapy and treatment areas; clean, dark-wooded practice rooms; lots of groovy merch; and a spacious changing room with lockers and showers. It’s the yoga classes that separate this spa from the others.

The teacher, Susan “Lip” Orem, reminds Yoga Sleuth of that quirky aunt, who makes family reunions tolerable. Her easy quick wit stops, however, where her teaching begins. Then, it's all serious business. Her alignment cues have the precision of an Iyengar class, while her sequencing — which is a smooth Hatha flow — keeps things intense and interesting.

We start class by sharing 3 “oms.” Then move into asansa slowly, warming up our wrists, then onto hands and knees. Lip helps us fine-tune the postures by talking us through the precise position and action of our hands, forearms, inner elbows, upper arms and shoulders. We flip our fingers to point to our legs, and briefly come into Dog, for a glorious wrist stretch. Next, we flow through an easy modified Sun Salutation.

We use rolled up mats under the balls of our feet to really stretch our calves and ankles and move from there, make that, we GLIDE from there, into crow. With Lip's detailed instructions—tuck the tailbone under, pull up from the navel, drop the hips in line with your feet—this challenging pose suddenly feels like floating.

That's the template for the class. Moving slowly, with careful, soft warmups and exquisite alignment instructions, we're all moving with new ease into the most challenging poses: side plank in tree pose; noose pose (that crazy squatting twist!); and side crane. Lip works the super core trainer Paripurna Navasana (Boat) into a little vinyasa. A challenging optional shoulder-stand sequence at the end keeps our energies high and we coast into final relaxation.

It wasn't exactly a Warrior series, but Yoga Sleuth leaves the class ready to conquer the world (or at least the next arm balance).

Pricing: drop-in $21, free mat rental.

—Kristin Auble for Yoga Sleuth

Jaya Yoga and Wellness Center, tucked away on a quiet corner of Eighth Avenue in South Slope, is perhaps the perfect Brooklyn yoga experience. The studio is friendly, laid-back, reasonably-priced, and offers a Manhattan-caliber menu of class packages, workshops, book groups, and other special programming. The students crowding the "welcome-foyer" on a recent January evening were a fabulously local group, chit-chatty, intimate and possibly all hailing from the same six-block radius for the Monday night Open class. A plug was made for a special acne cream produced at home by a Jaya regular, who was selling her wares in the tiny boutique / foyer / locker room.

Monday night's class is taught by Jaya owner, Carla Stangenberg, formerly a regular teacher at OM (Union Square). Carla begins with a few minutes of spoken instruction about dedication to the practice and the focus of the month. The evening we visited, Carla encouraged us to choose one of the eight limbs of yoga (including breathing, asana, mediation, doing good, among others) to concentrate on throughout the week. The asana practice that followed was at an intermediate – intermediate/advanced level yet very fundamental – some slow and easy Sun Salutes, a few standing poses, some forearmstand prep, and backbending – but also unpredictable. Carla threw in a few shoulder openers that took advantage of gravity and some fantastic shoulderstand variations.

A huge part of the class’s appeal is Carla – a gifted teacher, her style includes lots of patter, an abundance of personal attention (she knew or learned everyone’s name in the class), and hands-on adjustments. She is an expert at blending the more spiritual elements of instruction with a gosh-darn sense of practicality and humor that’s very appealing. “I don’t feel like teaching shoulderstand tonight,” she said, “so if that’s not part of your practice then today is not a shouldersta