Align and Flow
This 90-minute class has great emphasis on the breakdown of poses, taking you to the next step in your practice! Awesome class with Kathleen Baber Litos. Many "aha" om moments with a wonderful challenge each week.
10 basic beginner foundational yoga poses (asanas). Alignment and anatomy for a safe practice is emphasized as we build strength and gain stability and flexibilty. Breath work is key to any practice, (pranayama) so we explore many breathing techniques. Beginners yoga offers the fundamentals of yoga for a life long journey of growth exploring unlimited personal possibilities — spiritually, mentally, and physically.
Suffering with back pain, or healing from surgeries, knee replacements, hip replacements, our youthful years of wear and tear, both physically and emotionally? Chair yoga is a safe, yet challenging yoga class. Many stretches and joint release gentle movements. Perfect class to destress and a great sharing group of ages 35 to 100.
A gentle practice that incorporates postures, deep relaxation, breathing techniques, and meditation. Emphasis is placed on making the practice accessible to everyone, no matter their age, size, shape, or physical condition – so modifications are given freely and individual progress comes first. You are encouraged to move at your own pace and keep your attention on your own experience, refraining from judgement and comparison. Improves flexibility, decreases stress, and feels reaaly good. This class is suitable for anyone – those feeling great, or those in pain.
Gentle and Restorative Yoga
Gentle and restorative class with Beth Pollak. Release, Release and let go, accepting healing physically and emotionally.
Gentle Stretch / Yin Yoga
Release tension, relieve stress, and relax deeply in this gentle yoga practice.
A slow paced stretching class with some simple breathing exercises and meditation. This is a good place to learn basic poses, relaxaton techniques, and become comfortable with yoga. Hatha yoga describes any of the physical practices of yoga. (Remember that yoga has eight limbs, only one of which, asana, involves doing yoga poses.)
Intermediate yoga explores a deepening and more challenging yoga practice. We build upon our practice of beginners basics... more of a Vinyasa flow with added balance poses and inversions, deeper stretches and hip openers.
Known as one of the most comprehensive of yoga traditions, joining meditation, mantra, physical exercises and breathing techniques.
In any Kundalini Yoga class, you can expect to find six major components:
1. Tuning-in with the Adi Mantra – Ong Namo Guru Dev Namo
2. Pranayama and / or warm-ups (ex. cat/cow, spinal flex)
3. Kriya (yoga set)
4. Deep relaxation or savasana
6. Close with the blessing song, "May the Long Time Sun Shine Upon You" and a long Sat Nam (which means truth is my identity)
Men on the Mat
Yoga for Men only. Basic stretches and yoga moves to help with flexibility, strength and balance. Sit at a desk all day or on the road traveling, this is the class for you. Mindful teaching for tight hips, stiff necks, and back pain.
Morning yoga to awaken and stretch the body. Sun salutations and warrior sequence.
Restorative Yoga is a calming practice that teaches physical relaxation in a safe and nurturing environment to calm all parts of the body and mind. Guided, gentle and supported movements encourage deep relaxation. It is the perfect complement to any physical exercise. Shifting to a more relaxed state is something we can all enjoy.
Strength and Flow
A powerful yoga sequence with inversions and arm/hand balance with Cheryl Brousseau. Build up your strength with awareness and precision. A good emphasis on the core and upper body strengthening.
Yin yoga helps to release into the fascia of the muscles while being supported with bolster, blocks, and blankets. A beautifully lead class with Michelle Moriarty.
Debbie teaches 9:30am Morning Wake-Up Yoga, 4:30pm Gentle Yoga, and 6pm Intermediate Yoga on Mondays. She also teaches 9:15am Gentle Yoga, and 11am Intermediate Yoga on Saturdays.
Debbie is the Studio D YOGA owner and founder. She is currently completing her shamanic studies.
Kathleen Baber Litos E-RYT 800
Kathleen teaches Align and Flow on Tuesdays at 9:30am and 4:30pm.
Kathleen began her yoga journey in 1999 at Glenmore Yoga in Richmond, VA. She became an instructor in 2008 in order to share her love and enthusiasm of the many benefits of the yogic lifestyle. She teaches private and group yoga classes in Richmond, Kilmarnock, Heathsville, and Callao. She also leads group retreats and a Yoga Alliance certified teacher training. Kathleen is a passionate believer in the mental, physical, emotional, and spiritual benefits of this path of life. She is grateful for her teachers near and far.
Dan Weiseman YTT-200
Dan teaches Align & Flow on Thursdays at 9:45am.
Dan began practicing yoga in 2010, when he was in the worst shape of his life, hoping to find a physical alternative to running or weight lifting while searching for a good stretch. While yoga helped him tremendously on a physical level, it has also allowed him live a more examined life from the inside-out and to find a home within himself.
Dan completed a 200 HR YTT from Empath Yoga in 2015, and is also certified in Yin and Laughter Yoga. He is currently enrolled in an 800 hour Yoga Therapy program at Kripalu. Dan has practiced or trained with over 200 teachers over the years and feels he has learned something from them all.
Dan’s intention in his classes is to hold space, to creatively share what he has learned, and to hopefully enable a sense of peace, bliss and well-being for his students.
Wendy Morgan RYT-200
Wendy teaches Kundalini Yoga on Thursdays at 8am.
Wendy is a 200-hour Registered Yoga Teacher of both Hatha and Kundalini Yoga. Since 2011 it has been her intention to create a nurturing, joy-filled environment for self-exploration through asana, pranayama, mantra, and meditation. Helping others connect with their inner light is her great honor and blessing. Wendy lives in Midlothian with her husband and three teenagers.
Michele Moriarty RYT-200
Michelle teaches Yin Yoga on Thursdays at 4:30pm.
A student of yoga for over 11 years, Michelle decided to take her practice deeper in 2015 and receive her RYT 200 teaching certification from Bharata Yoga under the guidance of Kathleen Baber Litos. It is a pleasure and an honor for Michelle to hold space for students to go deeper both mentally and physically while sharing their practice.
Val Saholsky CYT-200
Val has practiced yoga since before her son was born. Now, as a “baby boomer” she has concentrated on a more consistent practice in the past twelve years. In 2013 she became a 200 Hour Certified Yoga Teacher. Her passion is teaching Restorative Yoga. Attention to detail in teaching that practice encourages participants to relax and rest deeply and completely. She is also interested in age-related challenges and the positive effects of yoga poses on muscle strength and balance. Teaching Chair Yoga is another opportunity to share her love of yoga with others.
Cheryl teaches Strength and Flow on Wednesdays at 4:30pm.
Cheryl started exploring yoga in 1998 because she thought she was going crazy in the corporate world. Yoga simply showed her how truly crazy she was... every day holds surprises and new opportunities to discover new quirks. Sometimes Cheryl thinks she has it figured out, but the universe will quickly intervene. So she finds that often the answer is to just sit with nature, pause for a few, and take in the beauty.
To her the practice of yoga is personal, experimental, and evolutionary. She attempts to help her students enjoy a unique experience... to break free from pattern and routine to just move and breathe.
Cheryl doesn’t believe in monogamy, continuing to study in many different areas some of which are: Ashtanga Yoga, Primal Yoga, Vinyasa, Budokon. She also believes in balancing flexibility and strength in yoga. “Sthira Sukham Asanam” (Yoga Sutras of Patanjali) means a yoga posture should be steady, firm and stable, yet also light, at ease and delightful. Sthira refers to stability and strength. Sukha refers to ease and openness/flexibility.
On our yoga mat, but also in our lives, we are all looking for this balance of flexibility/freedom and strength/stability.
Beth teaches Gentle Yoga on Tuesdays at 6:15pm and Fridays at 4:30pm.
Beth began teaching at Studio D in June 2016 after completing a 200 hour training with YogaWorks in Richmond. She loves helping people slow down, relax, and return to themselves in a gentle meditative practice. Her gentle restorative classes call us back to our inner wisdom and encourage restoration through mental and physical release and surrender to the breath. Join Beth on Tuesday evenings at 6:15pm and Friday afternoons at 4:30pm to gently open your body, rest your mind, and reconnect to the self.
Melissa teaches a monthly 90-min Breathwork class.
Melissa is a Holistic Wellness Practitioner, Reiki Master, and CranioSacral Therapist.