Upcoming Workshops
Mom & Baby Yoga
Teacher: Rebecca Gitter
Price: $85 per 5 Class Session (Space permitting drop-in rate: $18)*
Current Dates: Wednesdays, January 11-February 8 from 11:45am-1:00pm
Upcoming Dates: Wednesdays, February 22-March 21 from 11:45am-1:00pm
Mom & Baby Yoga offers new mothers about 6 weeks to 12 months (or more) postpartum a balanced yoga practice focused on rebuilding core strength, firming the pelvic floor and opening shoulder and upper back tension. This class also seeks to provide a place to share parenting resources and build a supportive community for new mothers. Please consult your doctor prior to returning to an exercise program postpartum. No prior yoga experience is necessary. Pre-crawlers are welcomed and encouraged to join mom.
Vinyasa: Find Your Flow On & Off the Mat
Teacher: Naomi Gottlieb-Miller
Price: $30 early registration ($35 within 7 days of workshop)*
Date: Saturday, February 4 from 2:00-4:00pm
When we hear the words “vinyasa” and “yoga” together in a sentence, images of countless chatturangas crowd our vision and we start to sweat just thinking of what could be a class in constant motion with no foreseeable end. The word vinyasa, in Sanskrit, means “to move or to place in a special way.” A vinyasa practice is often associated with a more aerobic or vigorous style of practicing yoga, but at its roots, vinyasa is a meditation in motion. The main component of this moving meditation is the way you transition from pose to pose, guided by your breath as though you are being breathed through the practice.
The intention of this workshop is to facilitate an internal movement from breath into body that allows us to gracefully, as well as powerfully move from pose to pose. This is the same quality of breath that we seek when we are navigating the rougher currents in life—how do we transition with ease when life becomes challenging? The more we tap into our own internal rhythms, the more skillfully we can make choices in times of stress. We will also focus on the incredible strength building properties of the vinyasa practice, found in the many plank-chatturanga transitions that increase power in the upper back, upper arms and core.
As we flow together from one year to another, offer yourself the gift of this afternoon workshop to cultivate the qualities of steadiness and ease in your body that will translate to confidence and calm in the challenging moments off our mats.
Yogis and Non-Yogis Unite: A Partner Yoga Workshop
Teacher: Kelly Fisher and couch-yogi husband Erik Dunham
Price per couple: $65 early registration ($75 within 7 days of workshop)*
Date: Sunday, February 5 from 2:00-4:00pm
Find out how fun it can be to practice yoga with a friend. Beginners and even non-yogis can experiment in this playful and fun setting, exploring a variety of basic yoga postures that you create together. Bring your playful spirit and practice cooperation and trust.
Yoga R & R: 3 week restorative yoga series
Teacher: Tara Lemerise
Price: $45 per 3 Class Session (Drop-in rate available: $18)*
Dates: Saturdays, February 18 - March 3 from 12:15-1:30pm
Need a little rest and recuperation? CHY has just what you need! This three week Saturday afternoon series features the most deliciously restorative and rejuvenating yoga practices. Week one will help you revitalize your body with supportive restorative yoga poses. Week two focuses on calming the mind through pranayama (yogic breathing techniques) and seated meditation. Week three deeply relaxes you with yoga nidra, a guided meditation practice often called yogic sleep. This series is appropriate for students of all levels. All you need is a desire to feel refreshed and renewed!
Turn On, Tune In, Bliss Out: A Restorative Yoga Workshop
Teacher: Tara Lemerise
Price: $30 early registration ($35 within 7 days of workshop)*
Current Date: Saturday, February 18 from 3:00-5:00 pm
Upcoming Date: Saturday, March 17 from 3:00-5:00 pm
Turn on your body's ability to relax and tune in as the stress and tension dissolves into blissful tranquility. Using soothing and deeply supported restorative yoga postures, this profoundly relaxing practice can shift your attitude, clear your mind, and heal your body. You will leave feeling completely revitalized and renewed. All levels welcome. Our restorative yoga workshop is held the third Saturday of each month. 25% of proceeds from this workshop will be donated to our charitable giving opportunity.
Itsy Bitsy Yoga
Teacher: Rebecca Gitter
Price: $90 per 6 Class Session (Space permitting drop-in rate: $18)*
Current Dates: Thursdays, January 12 - February 16
Upcoming Dates: Thursdays, February 23 - March 29
Times: 10:00-10:45am Tykes, 11:00-11:45am Tots (Current Tots FULL. No Drop-ins), 12:00-12:45pm Baby
Teacher: Jennifer Mueller
Price: $90 per 6 Class Session (Space permitting drop-in rate: $18)*
Current Dates: Mondays, January 9 - February 13
Upcoming Dates: Mondays, February 27 - April 2
Upcoming Dates: Mondays, April 16 - May 21
Times: 9:30-10:15am Tots, 10:30-11:15am Tykes (Current Tykes FULL. No Drop-ins)
Itsy Bitsy Yoga was developed by Helen Garabedian; an Early Childhood Yoga and Developmental Movement Specialist, certified yoga teacher and author. Visit www.itsybitsyyoga.com for more information.
Itsy Bitsy Yoga child form and policies document must be completed and signed prior to attending workshop. Please note CHY now requires separate payment/registration for each participating child. Forms are also available in studio. In the case of inclement weather CHY will cancel IBY classes with a two hour or more delay to DC Public Schools.
Itsy Bitsy Baby (4 weeks to nearly crawling) is a calming and nurturing yoga practice full of ways to enhance bonding and make babies happier and more comfortable in their bodies. This class contains dozens of unique yoga postures designed specifically to soothe and support the development of a baby's body. Although most of the yoga we do is for the child, you will learn breathing and relaxation techniques that serve you. No yoga experience is required. Maximum class size is 20 babies.
Itsy Bitsy Tots (almost crawling to 2 years old) is a supportive, fun-loving, and active yoga practice for busy tots. Continue bonding with your child as you help them feel comfortable in their moving body, develop self-confidence, and encourage their creative spirit. Experience the shared joy and delight when tots move into yoga poses on their own! Maximum class size is 12 tots.
Itsy Bitsy Tykes (21 months to 4 years old) is a fun flow of poses, songs, stories and games through which parent and child can deepen their bond. The class is tailored to the curiosities of the children as they learn yoga through social interaction, repetition and play. Maximum class size is 12 tykes.
Expanding the Light: A Monthly Advanced Yoga Practice
Teacher: Naomi Gottlieb-Miller
Price: $30 early registration ($35 within 7 days of workshop)*
Current Date: Saturday, February 25 from 2:00-4:00 pm
Upcoming Date: Saturday, March 24 from 2:00-4:00 pm
Take a ride on the wilder side of your practice with this once monthly advanced yoga class. With an additional 30 minutes, we have more time to play with the poses we only begin to explore in a regular 90-minute class. Each month will dive into a different class of pose (Standing Pose, Backbends, Hip Openers, Arm Balances, Inversions, Twists) and we’ll try out exciting new variations of the more familiar poses. Expect playful sequences, daring transitions and plenty to play with on your own at home. This class is for the adventurous yogi who seeks to expand her practice and discover new horizons within her own abilities. A strong knowledge of the Anusara Universal Principles is advised. A willingness to play the edge and test your yoga superpowers is necessary.
Free Your Mind! A Handstand Clinic
Teacher: Katie Myer
Price: $30 early registration ($35 within 7 days of workshop)*
Date: Sunday, February 26 from 2:30-4:30pm
"Mats to the wall for Handstand!" Whether this phrase brings you fear or delight, this workshop has something for you. Often it is our minds that limit us in this pose, so we will build from the ground up, summoning our courage and letting go of limiting beliefs. When approached with the right tools and an open heart, handstand’s physical and emotional benefits far outweigh its challenges. Free your mind, dive into your heart, and talk back to your fears by going after handstand! You'll leave empowered, ready to tackle any challenges both on and off the mat.
What Your Knees Need
Teacher: Tara Lemerise
Price: $30 early registration ($35 within 7 days of workshop)*
Date: Saturday, March 3 from 2:00-4:00pm
Come explore how a well-aligned body is the secret to healthy knees. This workshop will cover the basic anatomy of the knee joint and teach you key actions to practice on your yoga mat that can eliminate pain and build strength and stability in your knees. This is a great workshop for anyone recovering from a knee injury, anyone suffering from chronic knee pain, or anyone trying to prevent knee injury and pain. All levels welcome.
Yoga Basics: 4 week intro to yoga series
Teacher: Tara Lemerise
Price: $60 per 4 Class Session (Space permitting drop-in rate: $18)*
Dates: Saturdays, March 17 - April 7 from 12:15-1:30pm
Yoga Basics is a four week series geared towards students new to yoga- more experienced students seeking to reconnect to the basics are also welcome. Students will learn about the structure of a yoga class, breathing techniques to deepen awareness and relaxation, and basic poses to increase flexibility, strength and range of motion.
After taking this series, students are encouraged to take Level 1 yoga.
Standing in the Balance
Teacher: Stacey DeGrasse
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Sunday, March 18 from 2:00-4:00pm
Do you ever wonder why some days you can rock standing balance poses and other days you are reminded of the Weeble-Wobbles from your childhood? As the vernal equinox approaches, lets take the opportunity to align our own balance with that of nature. In this workshop, you will learn how to (1) create a solid foundation for your standing balance postures, (2) apply the Universal Principles of Alignment to maintain stability and ease in your optimal alignment, (3) use pranayama (breathing techniques) to find your equipoise, and (4) employ the philosophical teachings of abhyasa (practice) and vairagya (non-attachment) to discern when to actively engage and deeply release. After this workshop, you will be standing in the balance not only on your mat, but also in your life. Students will receive a handout that will include a mini-practice of balance poses to explore at home. This workshop is appropriate for students in Level 1 and Open Yoga.
Hips 360: A Journey to Sweetness and Ease
Teacher: Katie Myer
Price: $30 early registration ($35 within 7 days of workshop)*
Date: Sunday, March 25 from 2:30-4:30pm
We often think of the outer hips in hip openers, but to find a true opening, all four sides of the hips must be involved. In this workshop, we will take a journey around the hips, attending to hip flexors, quadriceps, outer hips, hamstrings, and inner thighs to find a deep, lasting opening in this critical juncture of the body. Physically, this newfound freedom will allow you to move through life more comfortably and can ease pain in your lower back, hips, and knees. Emotionally, opening your hips helps to release things you've been holding onto, inviting you to receive the sweetness life offers. Nourish your body and your heart in this deep yet playful practice!
Yoga for Runners
Teacher: Jennifer Mueller
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Saturday, March 31 from 2:30-4:30pm
As the weather warms up, are you planning to start or pick up your running? In this workshop, you'll get a workout while learning some preventative and therapeutic exercises for common injuries, poses to strengthen common runner weaknesses, and warm up and cool down routines that will help balance your running. Come learn how yoga can support your running!
Spring Into Health - A Season of Therapeutic Yoga Workshops
Teacher: CHY Anusara® Yoga Teachers
Series Price: $155 for 5 workshop series ($20 discount)*
Individual Price: $35 early registration ($40 within 7 days of workshop)*
Spring into health with our five workshop series focusing on yoga therapeutics. This series will benefit students with a specific therapeutic need and is also perfect for students of all levels wishing to enhance their knowledge of anatomy and the Anusara® Yoga Universal Principles of Alignment.
Feet Don't Fail Me Now
Teacher: Kelly Fisher
Date: Saturday, April 7 from 2:00-4:00pm
By age 85, they say your feet will have carried you about 115,000 miles. That's a long distance. This therapeutic workshop for your foundation will include yoga postures, stretching, massage, and reflexology techniques to help you take care of a most important part of yourself -- your feet.
Deep Healing with Yoga
Teacher: Stacey DeGrasse
Date: Saturday, April 28 from 2:00-4:00pm
Have you had days when you didn't feel well enough to get on the mat for a physical asana practice, but would love to receive the energetic benefits of such a practice? In this workshop you will be introduced to some not-so-subtle subtle body yoga practices that have great potential for deep healing. You will learn simple, yet profound tools for healing such as pranayama (breathing techniques), mudra (signs or postures of the hands/body), mantra (device for working with the mind), ucchara (divine sound vibration), and meditation (including yoga nidra). These powerful practices served as an integral part of Stacey's recovery from cancer, and today they are an essential component of her daily routine for wellness. Whether you suffer from injury/illness, wish to have resources to help you through those sick days on the couch, or are looking for empowering ways to be proactive with your health, this is the workshop for you.
Yoga for a Healthy (and Happy) Low Back
Teacher: Kate Miller
Date: Saturday, May 26 from 2:00-4:00pm
Come explore the therapeutic power of Anusara Yoga to support your body's natural healing process. Through the Universal Principles of Alignment, the knowledge of basic anatomy, and breath work, you will learn how to relieve pain and discomfort in your low back and hips. In this workshop, Kate Miller will help you discover how you can better care for your lower back, and how you can transform weakness or injury into a greater experience of strength and freedom. If you suffer from low back pain or have a desire to help others find relief, you won't want to miss this workshop.
A Therapeutic Shoulder Opening Workshop
Teacher:Naomi Gottlieb-Miller
Date: Saturday, June 30 from 2:00-4:00pm
Are you spending too much time these days in "computer-asana", shoulders rounded forward and neck frozen in a state of perma-tension? Spend an afternoon learning how to create greater ease in the over stressed muscles of your neck and shoulders through yoga. In this workshop, we will focus specifically on engaging the deeper muscles of the middle and upper back, discovering new muscle groups to help support and soften your heart. Using sustainable and nourishing principles of alignment, you will find new balance in your body and some sweet relief for even the most chronic shoulder pain. Dynamically awaken your potential for healing so you can truly spread your wings and fly!
Wrist Relief
Teacher:Tara Lemerise
Date: Saturday, July 14 from 2:00-4:00pm
From typing on a computer 9 to 5 to playing the piano to gardening, many of your daily activities put a lot of strain on your wrists. Come give your working and over-worked wrists some relief! You will learn the basic anatomy of the wrist, as well as key actions to practice on your yoga mat to eliminate wrist pain and increase strength and flexibility in your wrists, hands, and fingers. This is a great workshop for anyone who experiences keyboard fatigue, anyone suffering from carpel tunnel syndrome or arthritis, and anyone trying to increase mobility in the wrist joint.
Beyond Your Boundaries: 3 Week Playful, Advanced Yoga Series
Teacher: Kelly Fisher
Price: $45 per 3 Class Session (Drop-in rate available: $18)*
Dates:Saturdays, April 21 - May 5 from 12:15-1:45pm
This advanced series is designed for students who wish to playfully expand their boundaries in their yoga practice. Students will learn advanced variations of the major classes of poses, along with a deeper understanding of yoga philosophy. This is a great stepping-stone into the Advanced Yoga class on Thursday evenings as well as the Anusara® Immersion program. The series also offers a safe and empowering opportunity to learn new variations of familiar poses, such as pigeon, wheel and vasistasana, as well as discovering brand new challenges on the mat in hanuman and inversions! This series will enable students in the Open Yoga classes who are looking to advance their practice to work at their own edge in each class and discover new horizons.
Family Yoga: Ages 5-10 with Parents
Teacher:Jennifer Mueller
Price: $20 early registration ($25 within 7 days of workshop)*
Date: Sunday, April 29 from 5:00-5:45pm
The focus of this class is family fun and yoga for everyone! Family yoga is structured like a kids yoga class with more emphasis on interactive and partner poses for kids and adults to do together. The activities in this class are designed for children ages 5 - 10 and their parents. No yoga experience required.
Registration includes price of 1 child & 1-2 parents. Each additional child is $10 (please pre-register additonal children). Class maximum is 12 children.
Couples Yoga Workshop for Labor and Delivery
Teacher: Kate Miller
Price per couple: $100 early registration ($110 within 7 days of workshop)*
Date: Saturday, May 5 from 2:30-5:30pm
This workshop is an opportunity for pregnant women and their partners to practice yoga poses and breathing techniques that many women have found helpful during labor and delivery. We will begin with some fun partner yoga postures, followed by a discussion about the stages and natural chemistry of labor. Partners will learn how to support and empower their laboring mamas through the use of various laboring positions, massage techniques, methods of labor communication and ways to reinforce a safe, nurturing birth environment. Relaxation techniques and comforting measures will also be explored. Couples will receive electronic handouts for review. This workshop is a quarterly offering at Capitol Hill Yoga and is recommended for women in their third trimester.
Men on the Mat
Teacher: Katie Myer
Price: $25 early registration ($30 within 7 days of workshop)*
Date: Sunday, May 6 from 3:00-5:00pm
Given how heavily populated yoga classes are with women these days, it might surprise you that yoga was traditionally practiced by men. There are many reasons attributing to this shift in paradigm, yet there are no reasons why men today can't attain the numerous benefits of yoga being touted by women. And, yes, it is even possible to enjoy it as well! The goal of this workshop is to get men on the mat. We will show you that this ageless practice is not just all candles and incense. You don't even need to be able to touch your toes. In this active practice you will learn (1) a range of postures (and their benefits), (2) principles for aligning your body optimally (knowledge you can carry into your other physical activities), and (3) ways to tap into a deeper source of strength by learning how to access flexibility (despite the fact that you might think you have no flexibility). No previous yoga experience necessary. The only prerequisite is being manly enough to step on the mat and give it a try.
Honoring The Fourth Trimester, A Women's Guide to Postpartum Support
Teacher: Kate Miller
Price: $45 early registration ($50 within 7 days of workshop)*
Date: Saturday, June 2 from 2:30-5:30pm
Ideal for women who are in their second or third trimester, this workshop will focus on creating the best postpartum support for mom, dad and of course, baby. We will explore postpartum birth plans, infant care, establishing outside support, as well as how to nurture yourself and your body. The workshop will begin with some gentle yoga and finish with a deep relaxation. You'll be emailed an extensive list of resources after the workshop to support your nesting time.
Introduction to Meditation
Teacher: Kelly Fisher
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Sunday, June 3 from 2:00-4:00pm
Studies are coming out almost daily saying how meditation can be so beneficial to your life, but it can also be difficult to just sit still. This workshop will put meditation into context and introduce you to a few basic techniques that you can put into practice on your own immediately. Satchidananda isn't just a theoretical concept but an actual experience. Learn how meditation can affect your life for the good. For the beginning meditator and for those who want to rekindle their current practice.
Cancellation Policy* Capitol Hill Yoga will refund 100% of workshop cost minus a $5 processing fee for students needing to cancel more than 6 days prior, 75% of workshop cost for students canceling 3-6 days prior and 25% of workshop cost for students canceling 1-2 days prior. No refund or credit will be issued for students who cancel day of or fail to arrive. No refunds, credit, or makeup sessions will be offered for workshop series after the first class date. To cancel please email yoga@capitolhillyoga.com. CHY may cancel (full refund offered) any workshop due to low registration within 3-6 days of date.
