Class Descriptions

Corporate Yoga: 90-minute workshops for destressing in the workplace.
Click here for more info on Office Yoga Workshops.

Flow Yoga: this style of yoga uses a fluid, rapid moving sequence of yoga postures bringing focus on overall strength and flexibility. All levels.

Gentle Movement: this class is a fusion of Integral Yoga and Bones for Life®. Integral Yoga builds strength and stability, infused with meditation for internal rejuvenation. Bones for Life is a gentle movement re-education program, aimed at improving posture and reducing pain — providing relaxation and postural awareness. This 75-minute class requires students to be able to lie on the floor, sit in a chair, and walk at their own pace. The movements are adapted to each person's specific needs to ensure the body moves with ease and comfort, building a basis of relaxation that moves into strengthening.

Gentle Yoga: 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.

Hatha Yoga: 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.)

Men on the Mat: men-only yoga sessions focussing on power, strength, stretching, breathing.

Meridian Yoga: works to systematically activate and balance energy in the fourteen major meridians (or energy pathways) fostering physical health and ease of motion, mental peace and joy, and a feeling of connection with the creative infinite. Meridian yoga includes poses and partner assists to open and balance each of the 14 meridians, improving the health and functioning of the associated organs.

Nia FreeDance: Class and practice focuses on stimulating people’s uniqueness, creativity, and self-expression using movement form and freedom. Through dance and somatic guidance, students learn how to intentionally craft multidimensional, (that is, body-emotion-mind-spirit) creativity.

Nia Moving to Heal: Movement as medicine. Nia’s Moving to Heal class experience supports people looking for a gentle approach to Nia and for those dealing with a wide range of therapeutic issues from injury, trauma, grief, short-term to long-term illness. Learn to slow down and personalize movement to fit your body’s way while focusing on the sensation of feeling better move by move, breath by breath. Improve feelings of wellness regardless of physical condition. Everyone welcome.

The Nia Technique: Balancing technical precision with free-form expression, Nia brings the body, mind, emotions and spirit to optimum health through music, movement, and self-expression, guided by the sensation of Pleasure. Nia is designed for any body. It is ageless and limitless, transformational and effective for every person everywhere, from athletes, dancers, and fitness instructors, to children, special needs groups, and the elderly. With the philosophy, Through Movement We Find Health, Nia addresses the whole person through music and movement integrated from nine traditional movement forms.

Power Yoga: a challenging class allowing students to move through an advanced sequence of postures. Intermediate to advanced levels.

Stability: a safe and therapeutic form of exercise specifically designed to help adults of all ages to improve strength, endurance, flexibility, and balance, all while promoting mindfulness and focused awareness. You will move through a variety of postures, using the principles of vertical stabilization and ocean breathing as our guide. By holding postures a bit longer, students develop a better understanding of alignment while building strength.

Therapeutic Yoga: targets areas of pain, muscle soreness, alignment, physical limitations... stretching, props and postures applied with awareness and mindfulness. Instructor: Tudi.

Vinyasa Flo Yoga: a more advanced yoga class moving through various asanas in a flowing manner. Intermediate to advanced levels.

Yin Yoga: we relax the muscles; we aim our intention into the joints and the deep tissues wrapping them, not the more superficial tissues of the muscles or skin. This class will focus on the lower body because as we age it is this area that tightens up the most. Most of this class takes place on the floor and for many, supported with bolsters and blankets to better allow the body to surrender and relax into the poses.

Studio Etiquette

• Wear loose and comfortable clothing and be prepared to practice in bare feet
• Be prepared by bringing a mat, water bottle and small towel
• Please be on time for class and if entering late, please enter quietly
• We offer an informal class setting, but we wish to limit unrelated conversation within the studio
• Please, no cell phones or beepers – this will greatly disrupt a class
• Yoga should be practiced on an empty stomach.  Food intake should be limited prior to class
• No heavy jewelry or perfume – this is distracting to the senses of our neighbors

Study Groups, Oneness Blessing, Etc.

Adyashanti Study Group: Meets monthly on the 1st Wednesday of each month, 7pm. (Nominal fee to cover the cost of the space rental. Considered a "love offering.") Currently working through Adyashanti's book TRUE MEDITATION.

Oneness Blessing: Weekly, Thursdays, 7:30pm. Love offering.

The following is from the Oneness University Website describing Deeksha (aka. the Oneness Blessing)

The main tool we use to help with spiritual growth is what we call “Deeksha” (also known as the Oneness Blessing). Deeksha is an ancient word derived from the Sanskrit language that refers to a “benediction” or a “gift”, or having to do with the notion of “transfer” – in short, the receipt of a gift from the Divine, from God, from the Higher Self, which fuels the awakening process. Deeksha is a Blessing from the Divine that works to activate the kundalini, balance the chakras, and serves to intelligently guide the recipient on an individual, unique journey into higher states of consciousness, and ultimately into the state of Oneness itself.

At the Oneness University, participants receive a series of teachings, are taken through personal processes, and learn powerful and ancient forms of prayer and meditation. It is the Deeksha, however, that is necessary to bring these revelations alive in the personal experience of participants. It has been said in many spiritual traditions that it is not possible to awaken merely as a result of one’s own efforts. But rather some form of divine intervention is needed; some form of help is required to take this journey. The Deeksha is simply the Divine reaching out to humanity, offering the assistance that is required for the awakening process to complete itself.

In short, Deeksha is the transfer of a physical energy, which affects a neurobiological shift, thereby initiating a process where the Divine guides the recipient on an individual journey into awakening into Oneness. Deeksha creates a shift in the brain, deactivating the energy in certain areas of the brain while increasing energy in others, which results in a diminishing of the feeling we all have of separation. As other areas of the brain are activated, we find ourselves able to truly experience reality, through the senses – to actually taste a banana, to see our spouse for how he or she is, to hear the sound of our child crying. A whole new world opens to us where we are in direct contact with reality, as it is, without being carried away by the never ending chatter of the mind, its evaluations and interpretations.

It is an ancient understanding that higher states of consciousness of an awakened being can actually be transferred to another, through a specific initiatory process. We in Oneness utilize this ancient understanding by way of the Deekshas to help you grow and heal. These states are transferred to participants, through the Deekshas, who are able to then have a direct and personal experience of these higher qualities of love, unity, joy, silence, and Oneness.

Similarly, the Founders of the Oneness University also meditate with course participants, transferring the Deeksha to help them move into these higher states by awakening their body’s natural energies, the kundalini and chakras. It has been demonstrated in spiritual traditions around the world that being in the presence of another who is living in the reality of Oneness or love or grace is a powerful way to begin to touch these experiences in our own lives in a deeply personal way.

The central understanding of Oneness is that inner transformation and awakening into higher states of consciousness is not an outcome of a mere intellectual understanding but through a shift in consciousness whereby one’s experience of life is redefined at its core. This is achieved by the process of the Oneness Deeksha /Oneness Blessing which is a phenomenon sourced in the deep passion and the intent of Sri Amma & Sri Bhagavan.

Oneness Deeksha (aka) Deeksha is an energy transfer that brings about growth in consciousness. The level of consciousness of a person determines his/her quality of life experience. For instance, one’s experience of the ongoing recession, the ability to handle misunderstanding in relationship or a daughter’s rebellious nature, what emotions surge through when diagnosed with a health problem, the level of connection with people around and the joy experienced, the intensity of passion at work etc., depend on one’s level of consciousness. As consciousness rises, there is greater awareness, joy, love, togetherness, and focus in everything that you do and experience.

The Deeksha neither requires practicing a particular way of living nor is an initiation into following a new path. It does not bind one to any philosophy or ideology. It transcends religious and cultural barriers from the fact that it only chooses to awaken each to his/her own spiritual tradition by facilitating a neurobiological shift, thus making religion a matter of personal choice and convenience. Hence people belonging to any faith or age group can receive the Deeksha.

Benefits of Deeksha

Evolution in one’s consciousness manifests as changes in all spheres of our life – health, wealth, relationships & spiritual growth. The Deeksha brings about a growth in consciousness, thus heightening your life experience. The Deeksha changes emotions and perceptions or helps one be free of perceptions. This shift changes one’s approach to challenges and opportunities since when perceptions change one no more perceives a problem as a problem. When perceptions change reality may also change because the external world is merely a reflection of the inner world. Higher perceptions and positive emotions create a more successful and fulfilling life.

Effort does have a role in the Deeksha. While effort in the form of introspection, contemplation, asking the right question, having an intent, external doing etc. is also essential. The role of effort in this context is analogous to a plane speeding on a runway to take off, but the actual take-off also demands an appropriate wind current. The Deeksha is like the current that finally lifts the plane off the ground.

Deeksha is given by the laying hands on the recipient’s head or sometimes through intent. In this case, the giver holds the receiver in his or her awareness for a few minutes and allows the Deeksha to flow. In this way, the Deeksha can be given at a distance of thousands of miles or to a large group of people all at the same time. Deeksha unfolds differently in every individual as it depends on what the receiver may need it most.

These are some of the common benefits in receiving a Deeksha as reported by the recipients. One can experience greater effects of it with prolonged exposure.

    • Awakens creative potentials, abilities and intelligence
    • Increases ability to learn
    • Resolves inner conflict leading to inner peace and harmony
    • Brings love to relationships
    • Heals emotional hurts and reduces thought burden
    • Evokes affection, friendship and a sense of connectedness with the other.
    • Awakens compassion
    • Infuses vitality
    • Heals the body by healing the mind
    • Relaxes the body and relieves stress
    • Helps build love and appreciation for the body
    • Invokes auspicious energies
    • Removes blocks that hinder success
    • Makes possible a mental frame for abundance
    • Initiates a journey into experiencing unconditional love and joy
    • Intiates a journey into Awakening and God Realisation

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Now offering MELT, Nia Moving to Heal, and Nia FreeDance

Heather Umberger is offering classes in the pain relieving, recovery, performance MELT® method as well as fitness, lifestyle classes in Nia®

How to Meditate – Quickly

If you don’t have a lot of time to “center” yourself – no problem! Use this quick guide to get in a meditation when you’re running low on time:
1) sit in a comfortable cross-legged position on the ground.
2) sit up tall, engaging your low abs and bringing your shoulders back.
3) place your hands, palms down on your knees if you are feeling like you need more grounding, or palms face up if you want to receive more energy.
4) gently close your eyes, and begin breathing slowly in through your nose and out through your nose.
5) assign meaning to your breath – breathing in relaxation and breathing out stress, for example.
6) stay here for about 8 deep breaths, and instantly feel more relaxed!

Class Rates

Monthly Unlimited
  Classes: $85 Yoga only
Walk-in: $14
Meridian Session: $75
Please complete this Waiver form and
bring it to your first class

Student Profile

Our students range in age from 35-85. We welcome beginners and offer a gentler style of Hatha and Vinyassa. You are invited to visit and see if we are a good fit for you

Gift Cards

Available for purchase to use for classes and/or private sessions

Studio Rental

The studio is available for rental. Contact for pricing and scheduling

Oneness Blessing

Weekly, Thursdays, 7:30pm
Love offering/donations accepted

A Thought…

“Listen to the steadiness of your breath. Feel the beating of your heart and enjoy the flow of your movements”
                          – Namaste

With Thanks

Thank you to everyone who has made Studio D YOGA successful

May we all grow and allow our hearts to open and receive the goodness of which is ours to claim

May we all be grateful for the many things we have in our lives and know that we are blessed

Need a sign or banner created?
Contact Debbie 804-683-0186