40-Day Global Meditation

I hope you are all doing well -- I miss teaching and practicing Kundalini yoga with you and hope we can reunite in a Palisades class eventually!

I wanted to let you all know about the 40-day Kundalini meditation that yogis are around the world are going to start on Monday, Oct 3. It involves 3 minutes of Sitali pranayam (cooling breath) and an 11 minute chanting meditation...but you can do it for less time if that seems daunting.

It might be a great kickstart to get you meditating every day -- maybe for 5 minutes? They will even send you email reminders if you want!

There are instructions and more information here:

http://www.spiritvoyage.com/GlobalSadhana/BeinFlowWithYourHighestWisdom

Sat Nam,
Shoshana

Looking for a Kundalini Class?

As promised, below is a list of some Kundalini classes in and around DC. No word yet on whether another teacher will take over Tuesday nights at the church, but I will let you know if something develops.

Yoga House, w/ Elizabeth Greathouse/Gurmukh

Church of the Holy City, 1611 16th St. NW (@ Corcoran St.)

Wednesdays 6:35pm

Saturdays 8:15am

www.yogahousestudio.com

Yoga District

Mondays

5:15 PM (14th St). with Julie

6:45 PM - 7:30 PM (Dupont) Meditation w/Paul

Wednesdays

8:30 AM (Bloomingdale) w/Julie

Thursdays

6:30 AM (Bloomingdale) w/Julie

Saturdays

3:15 PM (14th St.) w/Magali

Sundays

9:00 AM (14th St.) w/Candice

www.yogadistrict.com

Jai Yoga (Hyattsville, Md)

Sundays, 9 am

www.jaiyogablog.com

exploradora123@hotmail.com

Final Kundalini Class and Potluck

Tonight is our final Kundalini yoga class! If you like, bring food/drink to share for a little post-class 

socializing. Please feel free to stick around even if you don't have time to bring something to share -- I will bring some refreshing cold yogi tea for all.

Tonight's set will focus on the kidneys, our most important organs for the elimination of toxins from the blood. 

After the set, we will practice a powerful purifying meditation and then enjoy a deep relaxation.

If time, we will practice an additional meditation to help the mind approach memory in a balanced way, allowing us to learn from the past while moving forward with forgiveness and openness. 

This is the last class of the six-week session. If you are not already signed up, drop in for $15/class. 

As many of you know, this week is my last class for awhile. I was hoping to pass the class on to another Kundalini teacher as soon as next week, but no definite arrangements have yet been made. However, some may still be in the works -- so check back or email me for details. I will also update the blog periodically about other workshops and classes I will be teaching in the future.

Thanks for the opportunity to share this yoga with so many of you. Sat Nam!

Please email me if you have questions: shoshana.rosenbaum@gmail.com 

Detail's on tonight's class:

Tuesday, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Build Intuition and Self-Love with Kundalini Yoga

In Kundalini yoga, the pituitary gland is associated with the "third eye", the seat of our intuition, which allows us to know things not consciously recognized by the mind. Tonight's set will be a series of postures linked with deep breathing to build pituitary, and therefore intuitive, functioning.

After a deep relaxation, we will practice a meditation conquer self-animosity, allowing us to get out of our own ways and experience the consciousness of our true selves.

This is the fifth class of the six-week session. If you are not already signed up, drop in for $15/class.

The session will run April 5 through May 10.

As many of you know, next week is my last class for awhile. I am actively seeking another Kundalini teacher to take over the class to keep it at the same time and space, and I will let you know as soon as
definite arrangements are made! I am also compiling a list of other area Kundalini classes to share with you soon.

Please email  Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com


The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Build a Foundation for Infinity with Kundalini Yoga

To reach towards boundlessness, first we must set a firm foundation.  Tonight's set will work on the pelvic region, the point of balance for the torso, to keep it aligned, relaxed and flexible.

After a deep relaxation, we will practice a meditation to launch our consciousness towards Infinity.

This is the fourth class of the six-week session. If you are not already signed up, drop in for $15/class. 

The session will run April 5 through May 10. 

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com 

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Build the Immune System with Kundalini Yoga

When seasons change colds and illness can come up. Tonight's set will keep digestion and elimination functioning well and build physical strength to bolster the immune system. 

After a deep relaxation, we will practice a meditation to balance the brain, calm one's reaction to stress and resolve inner conflicts.

This is the third class of the six-week session. If you are not already signed up, drop in for $15/class. 

The session will run April 5 through May 10. 

Please Shoshana if you have questions: shoshana.rosenbaum@gmail.com 

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Tune Up your System with Kundalini Yoga

Tonight's set will focus on exercising the entire spine and circulating life energy throughout the body, balancing all the chakras.

After a deep relaxation, we will practice a meditation for increasing intuition.

This is the second class of the six-week session. If you are not already signed up, drop in for $15/class.

The session will run April 5 through May10.

Please email  Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Circulation and Alignment with Kundalini Yoga

Tonight's set will focus on stretching the sciatic nerve, aligning the body and increasing circulation.

After a deep relaxation, we will practice a meditation for perspective and emotional balance. 

This is the first class of the six-week session. At the end of class, you can choose to sign up for the full session for $60 ($10/class), drop in for $15/class. 

The session will run April 5 through May 10. 

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

New Session of Kundalini Yoga Starts This Week (Tues, April 5)

A new session of Kundalini Yoga, taught by Palisades resident Shoshana Rosenbaum, starts Tuesday, April 5 at Palisades Community Church.

Kundalini Yoga will challenge and energize you mentally and physically, while the focus on meditation and breath will leave you relaxed and focused.

Sign up for the six-week session (April 5 through May 10) and pay just $10/class, or drop in anytime for $15/class.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.
Bring a mat and blanket, or come early to borrow them.

Strength and Cleansing with Kundalini Yoga

Tonight's set will focus on building the nervous system, increasing strength, stimulating circulation and cleansing toxins.

After a deep relaxation, we will practice a meditation to heal emotional wounds from the past.

This is the last class of the six-week session. If you are not already signed up for the session, drop in for $15/class.

A new session will start next week, April 5 and run through May 10.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com


The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Energy, Health and Healing with Kundalini Yoga

Energy, Health and Healing with Kundalini Yoga

Tonight's set will focus on the liver, colon and stomach, bringing us through a series of energetic standing postures with rhymthic chanting.

After a deep relaxation, we will practice a meditation that Kundalini yogis worldwide are doing to send healing in the wake of the tragedies in Japan.

This is the fifth class of the six-week session, which ends March 29. If you are not already signed up for the session, drop in for $15/class. 

A new session will start April 5 and run through May 10. 

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Yoga Warriors

This week I completed a great training to learn how to use yoga to help people that suffer from combat stress or post-traumatic stress disorder.

If you know anyone who might benefit from this kind of yoga, you can learn more at http://www.yogawarriors.com/

The program started in Massachusetts and is spreading; two different Yoga Warriors programs may be starting in the D.C. area this fall. I will post more details as I get them.

Getting an extra edge with Kundalini yoga

.

Tonight's set will focus on honing the adrenals and kidneys for glandular balance, to keep energy up, to control anger and optimize heart function.

After a deep relaxation, we will practice a meditation to bring happiness and peace.

This is the fourth class of the six-week session, which ends March 29. If you are not already signed up for
the session, drop in for $15/class.

A new session will start April 5 and run through May 10.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com


The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

No Yoga This Week!

The church is using its space this week for a Shrove Tuesday event, so there is no yoga class this Tuesday, March 8. Class will resume next Tuesday, March 15 at 7:30pm

While we're off this week, try this easy meditation for a few minutes:

Four Stroke Breath:

Sit in any comfortable position.

BREATH: Inhale in four heavy strokes, then exhale in one long stroke.

EYES: Look at the tip of your nose. Eyes can be open or closed.

TIME: 3-11 minutes.

COMMENTS: This pranayam, or breath practice, will build your patience, tolerance and lung capacity. On average, we breathe fifteen times a minute. This will help slow your breath to five breaths a minute.

Balance and Deep Sleep

Tonight's set will balance the vayus, or "airs" of the body, and bring equilibrium to the entire glandular system. After a deep relaxation, we will practice a meditation for deep sleep, radiance and patience.

This is the third week of the six-week February-March session. If you are not already signed up, drop in for $15/class. 

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Full of Energy and in Control with Kundalini Yoga

The breath and its flow in the body determine your emotional base. Tonight's set will build lung capacity and improve circulation throughout the body. 

This is the second week of the six-week February-March session. If you are not already signed up, drop in for $15/class. 

Please email Shoshana with questions: 

shoshana.rosenbaum@gmail.com 

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Find a New Energy Balance with Kundalini Yoga Tonight

Tonight's set will work the entire body, systematically balancing the energy in all the chakras, increasing circulation and flexibility and strengthening the core. A focus on the breath will help train your mind to stay in the present. A period of deep relaxation will lead into a meditation about which is written "With a little practice, you will always be in a state of bliss."

Sign up for the six-week session by the end of class tonight (February 15 through March 29, skipping March 8) and pay just $10/class, or drop in anytime for $15/class.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com 

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Next Session Begins February 15

A new session of Kundalini Yoga, taught by Palisades resident Shoshana Rosenbaum, starts Tuesday, February 15 at Palisades Community Church.

Kundalini Yoga will challenge and energize you mentally and physically, while the focus on meditation and breath will leave you relaxed and focused.

Sign up for the six-week session (February 15 through March 29, skipping March 8) and pay just $10/class, or drop in anytime for $15/class.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.

Balance and Bliss

Find balance and bliss with Kundalini yoga tonight!

Tonight's set will work the pituitary gland to balance the hormones, preparing for deep relaxation and a meditation to calm the heart.

Tonight is the last class of the six-week session. A new session starts next week and runs February 15 and 22 and March 1, 15 and 22 (The series SKIPS March 8 due to the church's Shrove Tuesday events)

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Wake Up Body, Mind and Spirit with Kundalini Yoga

Tonight's set will tune up and strengthen the entire body, preparing for you a peaceful meditation and deep relaxation.

Tonight is the 5th class of the six-week session, which runs through February 8. If you are not already signed up, drop in anytime for $15/class.

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.

The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Experience Your Boundlessness

Tonight's sets will help strengthen the immunities as well as stabilize the pelvic region set a firm foundation. Tonight's meditation will focus on the crown (7th) chakra, to experience your boundlessness.

If you are not already signed up for the six-week session, which runs through February 8, drop in anytime for $15/class.

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm

Palisades Community Church (downstairs in Memorial Hall),

5200 Cathedral Ave. NW, just off MacArthur Blvd.

www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels. 

Bring a mat and blanket, or come early to borrow them.

Build Determination Tonight with Kundalini Yoga

Tonight's sets will focus on strengthening the navel center, or third chakra, the locus of our will, determination and ability to stay committed to our true priorities. The sets will also help digestion and tone the abs. Tonight's meditation will help open the heart center, or fourth chakra, the locus of love and compassion.

If you are not already signed up for the six-week session, which runs through February 8, drop in anytime for $15/class.

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Find Harmony Tonight with Kundalini Yoga

Tonight's set and meditation will  focus on awakening, aligning and balancing the phsyical body, the breath, the mind and the other aspects of our selves, bringing harmony, contentment and relaxation.

If you are not already signed up for the six-week session (January 4 to February 8), or drop in anytime for $15/class.

Please email Shoshana if you have questions: shoshana.rosenbaum@gmail.com

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.
www.palisadesyoga.blogspot.com

The class includes movement and meditation and is appropriate for all levels.

Bring a mat and blanket, or come early to borrow them.

Sun Energy and Immune System Booster: New Session Starts Tues, Jan 4

Tuesday's set will focus on building our "sun energy" to warm us on cold winter days, building both the strength of the body and the mind's ability to focus on multiple tasks.

Tuesday's meditation will focus on boosting the immune system. A head covering is recommended for this
meditation, so wear something with a hood or bring a scarf or shawl.

Tuesdays, 7:30pm-8:45pm
Palisades Community Church (downstairs in Memorial Hall),
5200 Cathedral Ave. NW, just off MacArthur Blvd.

Sign up for the six-week session (January 4 to February 8) and pay just $10/class, or drop in anytime for 

$15/class.

Please email Shoshana if you are interested in signing up or if you have questions: shoshana.rosenbaum@gmail.com 

Bring a mat and blanket, or come early to borrow them.