RETREATS
“Nowhere can man find a quieter or more untroubled retreat than in his own soul”
― Marcus Aurelius
FRENCH TWIST
June 8th-15th, 2019
Yoga Retreat
South Of France
Weekly Post/Schedule
Come the Spring
June 8th-15th, 2019
Yoga Retreat
South Of France
Weekly Post/Schedule
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Double/ Single Occupancy Room
Price per person: $2445 (single supplement $500)
Galamus
This bedroom has high ceilings and overlooks the landscaped garden. Two single beds can be provided in this room. Great for couples. Available for double or single occupancy.
Available for private & semi-private sessions upon request. Please inquire via contact page.
OFFERINGS:
Custom tailor yoga sessions designed with the needs of the clients.
Ginga Flow is a movement class that fuses the moves of capoeira, a Brazilian martial art, & yoga designed to a progressive playlist set to a choreographed sequence of moves. The Ginga is the foundation move of capoeira in which one move flows into the next then back again to form a rhythmic fighting stance to prepare the body for a variety of movements such as kicks, escapes, feints, attacks & defense. Combined that with a yoga sequence to help open & promote flexilbility, mobility, & strength, this will be a full-body workout.
For more of a cardio workout, Ginga Fit may be the right fit for you. This is a fitness class that implements the moves of capoeira. a Brazilian martial art, with strength & conditioning training. Each move is broken down step by step into a choreographed sequences of moves set to a fun playlist of Brazilian & capoeira music that will keep the body moving.
Available for private & semi-private sessions upon request. Please inquire via contact page.
STRETCH'N FLOW YOGA :
Keystone Dance Studio
252 W. 30th Street, #4B, New York, NY 10001
Tuesday:
-
6:30-7:30 pm: Hatha/Vinyasa ($12/ cash or paypal)
SECTION I
"THE GINGA"
Ginga Flow
(45 min)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Asana Flow'n Restore
(45 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Gentle Flow'n Restore
(30 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
SECTION II
"THE ESQUIVAS"
Ginga Flow
(45 min)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Asana Flow'n Restore
(45 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Gentle Flow'n Restore
(30 mins)
Recommended Props:
1 yoga bolster/2-3 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
SECTION III
"MEIA LUA DE FRENTE"
Ginga Flow
(45 min)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Asana Flow'n Restore
(45 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Gentle Flow'n Restore
(30 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
Stretch'n Flow "On Demand"
"
Introducing the "Ginga Flow-Holiday Edition" Series.

9 Classes, 1 month of unlimited access, flow through your practice til your heart's content.
Ginga!

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For a limited time only!
“Ginga Flow-Holiday Edition"
This series will be divided into 3 sections, each consisting of Ginga Flow, Asana Flow’n Restore, and Gentle Flow’n Restore.
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Ginga Flow, at 45 minutes, classes have been designed sequentially with a different capoeira move introduced in each class. The moves will be broken down step-by-step accumulating into a choreographed sequence of moves, set to a fun playlist of Brazilian & capoeira music that will have the body moving. Combined with yoga postures to help open & promote flexibility, mobility, & strength, this will be a full-body workout.
Asana Flow’n Restore, at 45 minutes, will concentrate on the yoga sequences from the Ginga Flow classes ending in restorative postures to continue to promote strength, flexibility and calmness.
Gentle Flow’n Restore, at 30 minutes, will help to restore the body from this challenging series.
Section one, we will learn the Ginga, the foundation movement of capoeira, in which you flow from high lunge to goddess squat to high lunge forming a rhythmic fighting stance to prepare the body for a variety of movements such as kicks, escapes, feints, attacks, and defense.
Section two, we will learn the Esquiva/ Escape or Dodge. Though many forms exist, all involve moving the head and torso out of the way to defend from an attack.
Section three, we will learn the Meia Lua de Frente/ Front Half Moon Kick. One of the most fundamental kicks in capoeira, this is a crescent kick that involves using the hips from outer to inner circular rotation to generate enough force to bring the foot of the kicking leg across the face of the player. While it can be used as an attack itself, it is mostly used as a feint for another attack.

To access, click on class below, then enter password.


Enjoy!!!!

​
(Check back weekly for series & schedule updates.)
STRENGTH'N RESTORE
Strength'n Core
(35 mins)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Core'n Restore
(37 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Strength'n Shoulders
(34 mins)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Shoulders'n Restore
(37 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Strength'n Stability
(35 mins)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Stability'n Restore
(37 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Strength'n Balance
(35 mins)
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Balance'n Restore
(36 mins)
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
"Strength'n Restore
Stretch'n Flow "On Demand"
Introducing the Strength’n Restore Series,
featuring the song “Eye of the Tiger”!

8 Classes, 4 weeks of unlimited access, flow through your practice til your heart's content.
Classes anytime, anywhere...
​
For a limited time only!
This series will consist of 8 half hour classes, 4 dedicated to strengthening a specific area/function of the body, while 4 dedicated to restore it. So expect poses like Navasana or Boat Pose & Plank to strengthen & tone the abdominal muscles in Strength’n Core, while opening up the front body & hips with Deep Supported Bridge Pose in Core’n Restore. To open the front body while strengthening the shoulders & back, Dolphin Pose should do the trick in Strength’n Shoulders while helping find release in Matsyasana or Supported Fish Pose in Shoulders’n Restore. To work the entire lower part of the body, i.e, glutes, hamstrings, and quads to maintain stability, Lunges & its many variations are the way to go in Strength’n Stability while Reclining Half Hero's Pose to stretch out in Stability’n Restore. Finally, balancing postures like Virabhadrasana III or Warrior III to work the legs & IT band in Strength’n Shoulders , countering with Supta Padangusthasana or Reclining Hand-to-Big-Toe Pose in Balance’n Restore.
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Not only that, I have incorporated my latest playlist, “The Journey Within” with a special feature song “Eye of the Tiger” in the Strength series to keep the body moving!
Want to mix & match. No Problem! All classes are designed to compliment each other, so you can also pick & choose the class you want, going at your own pace.

To access, click on class below, then enter password.


Enjoy!!!!

​
(Check back weekly for series & schedule updates.)
Stretch'n Flow "On Demand"

Introducing the "Embrace the Warrior" Series.

9 Classes, 30 days of unlimited access, flow through your practice til your heart's content to my latest playlist
"Ode to Hallows Eve"!


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You never know when 'Thriller’ will make its appearance, needing to call the “Ghostbusters!” for assistance. So be prepared to find the warrior within as you never know what other surprises may come.
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For a limited time only!
This is how it works.
You will have access to the current library of 9 classes from the time you register until Tuesday, November 1, 2022. Access will expire at 12 AM EDT on Tuesday, November 1, 2022.
When you register, please include name, email address (phone number is optional), through the link below. Please send payment separately via Zelle. Once payment has been received, I will email you a password to access the videos below.
Payment of $50 for unlimited access of current series until Tuesday, November 1, 2022 at 12 AM EDT. Please send payment when you register.
PAYMENT - $50 (via Zelle account: 917-568-8279)
This series was launched on Sunday October 2, 2022 at 5:30 PM EDT, expiring on Tuesday, November 1, 2022 at 12 AM EDT.


Registration for this current series has closed on Wednesday, October 12 at 11:59 PM EST.
Strength'n Restore series launch on November 1 at 6:30 AM EDT. Registration is now open.
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Stay tuned for more details!
"Embrace the Warrior"
This series has been divided into three different sections.
Section one, “Warriors’n Flow”, consisting of 5 Vinyasa Flow classes at 45 mins, beginning with the series namesake, “Embrace the Warrior'', an intro to all the the Virabhadrasana/ Warriors poses, then diving deeper as we explore Virabhadrasana/ Warrior I,II, & III & its many variations, as well as poses like High Lunge to prepare the body for these challenging asanas, allowing the body to find its fullest expression of each pose.
Section two, Warriors’n Rest, consists of 3 Gentle Flow classes at 30 mins to help restore the body from this challenging series. From "Release", concentrating on poses to release tension in lower back, "Grounding" with postures to ground the shoulders & hips, to "Openness" with supported poses to help open up the entire front body.
Section three, we have Warriors’n Meditate, a 13 min guided meditation to help bring "Awareness Within" as you work with your breath to examine the body & calm the mind.

You can take each class individually, or double up.
Want to mix & match. No Problem! All classes are designed to compliment each other, so you can also pick & choose the class you want, going at your own pace.

To access, click on class below, then enter password.


Enjoy!!!!

​
(Check back weekly for series & schedule updates.)
SECTION I
"WARRIORS 'N FLOW"
(45 mins Vinyasa Flow)
Embrace the Warrior
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
High Lunge Variations
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Warrior I Variations
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Warrior II Variations
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
Warrior III Variations
Recommended Props:
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
SECTION II
"WARRIORS'N REST"
(30 min Gentle Flow)
Release
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
Grounding
Recommended Props:
1 yoga bolster/2 pillows
2 blocks/ 2 standard bath towels
1 yoga blanket/ 1 large bath/beach towel
1 yoga strap/ belt/ rope
