Intentional Communications for the Holidays with Cynthia Kane - Sunday, December 16 12:00 - 1:30 PM



“Yoga is an awareness, a type of knowing. Yoga will end in awareness. Yoga is arresting the fluctuations of the mind as said in the Yoga Sutras (of Patanjali): citta vritti nirodha. When the mind is without any movement, maybe for a quarter of an hour, or even quarter of a minute, you will realize that yoga is of the nature of infinite awareness, infinite knowing. There is no other object there.”

At Washington Yoga Center, we do not teach only one kind of yoga which encompasses a wide range of practices for the mind and body developed over thousands of years. Different types of yoga serve the needs of different people, and of the same person at different times. We want you to learn and experience various yoga practices to get the maximum benefit of this ancient art. Some of the yoga we teach are:

Hatha Yoga

Hatha Yoga is a broad term, which means literally the yoga of the Sun (Ha) and the Moon (Tha).  It consists of Asana (postures), Pranayama (breath) and Meditation to prepare the body and mind for higher Yogic practices.  This form of yoga had its origins in the Indo Gangetic River Valley thousands of years ago, predating Patanjali’s Yoga Sutras. Its goal ultimately is to balance the mind to awaken higher energy centers of wisdom and empowerment.

In class, you can expect a slower pace of postures, simple and powerful breathing practices, and restful positions, which support a state of inner peace.  It provides a good introduction to the basic yoga postures and can be suitable for beginners.

Vinyasa Yoga

Vinyasa is a method of Hatha Yoga, most popular in our country, and is about a century old. In the U.S., it is largely taught as a physically oriented discipline, though its founder, Krishnamacharya, did not conceive of it as a mere physical practice. Basically, Vinyasa involves, movement or flow from one pose to the next, coordinated with the inhalation and exhalation of the breath, which acts as an anchor to the movement from one pose to the next.

Vinyasa yoga classes vary a great deal from teacher to teacher. Some are power (strength) based, others aerobic (building heat and relative speed of synchronized movement) or, some mindfully slow, holding postures for a period of time consciously aligned with a specific breath practice called Ujjayi Pranayama. That is to say that each movement lasts for the duration of a smooth, controlled and lengthened inhale or exhale. When postures are held, while there is a focus on correct, safe and optimal alignment, there is equal focus on how the breath is flowing, bringing sensitivity, energy, release of stress and mental/emotional balance.

Iyengar Yoga

This method, a form of Yoga, was developed by BKS Iyengar, a student of  Sri Tirumalai Krishnamacharya. It is based on giving emphasis to the physical alignment of the body in the poses, or asanas.  In this method, it is taught that there is a correct way to do each pose, and that every student will one day be able to attain perfect poses through consistent practice.

Once this balance is created in the body, it will be reflected in the mind. One of Iyengar's major innovations was in the use of props.  Today it is quite common to see blankets, blocks, straps, pillows, chairs, and bolsters being used in yoga studios.

The purpose of the props is to assist the student in attaining ideal alignment, even if the body is not yet open enough.

Ashtanga Yoga

Ashtanga yoga is traditionally the Yoga of Patanjali’s Yoga Sutras, which describes 8 limbs, or approaches that achieve the goal of yoga, which is Self Realization. These 8 limbs are incorporated in all authentic lineages of Yoga. They are moral guidelines, personal ethics, postures, freedom of breath, internalization of senses, focus, absorption and union.

Ashtanga Yoga, as we understand it today, is a system of asanas linked with ujjayi breath (nostril breathing through a valving action in the throat), created and taught by a great Swami, Pattabhi Jois, a student of Sri Krishnamacharya, father of most of the Yoga as we know it in the West. It is a practice of self-mastery through body/mind awareness.

This system is physically challenging.  Most diligent students achieve only the first, second, and sometimes, third series of this system, though there are 5 levels.


Yoga Nidra

Yoga nidra is an ancient practice that was forgotten until the 1970's when Swami Satyananda, founder of the Bihar School of Yoga revived it upon reading the Vedas. A practice of yoga nidra is conducted by a qualified yogi. The students lie in Shavasana and the instructor leads them through a body scan to relax them, followed by breath awareness and visualizations. During this process the body falls asleep, but the mind drifts between subconsciousness and consciousness. In this deep relaxed state, participants are encouraged to think of, or make, their resolutions that make life different and better.

The resolution, or Sankalpa as it is called in Sanskrit, gets embedded in the depths of the subconscious and drives actions that lead to its attainment. No knowledge of yoga is required to practice yoga nidra. Several health related benefits of yoga nidra have been observed such as alleviation of pain, sleeplessness, anxiety, stress. Several people have emulated the practice and developed their own iterations/versions, often with questionable results that go with deviating from the authentic.



Prāṇāyāma is a yogic discipline with origins in ancient India; it is the practice of breath control.  Pranayama is a Sanskrit word meaning "extension of the prāṇa or breath" or "extension of the life force". The word is composed from two Sanskrit words: prana meaning life force (noted particularly as the breath), and ayāma, to extend or draw out.

The premise behind Pranayamas is that the breath is the force of life, and by controlling it we can influence our minds and bodies.  For instance, the ancient yogis noticed that animals who live longer breathe slowly, while those who have short lives breathe quickly and shallowly. They, therefore, built practices by which we can slow down and deepen our breathing, and found that it centered the mind and energized the body.  

Research has shown that some Pranayama practices slow down our heart rates, open up the bronchi and lungs, and therefore reduce need for asthma and COPD medicines.  Other Pranayamas have proven to reduce the need for stress and depression management medicines, and their concomitant undesirable side-effects.  And, specific Pranayamas can speed up the heart rate, which is particularly helpful for managing bradycardia for which there is no treatment, and thus giving more energy and drive to those suffering from this disorder.

There are dozens of Pranayama practices developed over thousands of years, each with a different purpose.



Sivananda yoga is a traditional hatha yoga practice. The classes are 90 minutes to allow time for a holistic practice incorporating breathing exercises (pranayama), yoga postures (asanas), and positive thinking. Together, these practices energize the body and calm the mind cultivating stillness and peace within. This practice is appropriate for all levels of experience, even those that are beginners.


Kripalu Yoga

Kripalu means 'compassion'. The tradition is named after Swami Kripalu, a devout yogi who dedicated more than half his life to the study and practice of yoga, including years in silence and practice of 10 hours a day. The path he walked was one of transformation; removing the blockages which all humans inevitably face in order to feel fully alive and deeply connected.

Kripalu Yoga is ideal for beginners and for those who need and want a gentle practice. It is accepting of and adaptable to everyone, no matter age, ability, size, or other circumstance. The asanas are similar to a very gentle style of Hatha sequences. It begins by understanding individual bodies, and figuring out how it manages in different poses, as all bodies are different and we must take this individuality into consideration always. There is a focus on “press points” that are attuned to the body, so that students gradually learn not to do poses in the ways prescribed by the books and experts, but in a way that best suits their bodies. Correct breathing and focus on relevant parts of the body in each asana are particular attention points so the practice in effect becomes meditation in motion.


Jivamukti Yoga

The Jivamukti method was created by Sharon Gannon and David Life. Jivamukti Yoga one of nine internationally recognized styles of Hatha Yoga. A Jivamukti Yoga class involves an ever changing flow of postures (vinyasa) that is intended to challenge the practicioner on many levels.

In the Jivamukti Spiritual Warrior class, the instructor focuses on keeping the pace moving and does not stop to give spiritual discourses. Since the asana sequence is always the same, a student will pick it up quickly after a few classes.

Class Levels

Washington Yoga Center offers yoga for everyone and teaches a variety of classes at different levels. The following descriptions provide broad guidelines to help determine the right class for you.

During any class, you can always modify or skip poses, as you need to. Always listen to your body and do what feels best for you. 

Level I
If you are new to yoga, getting back into practicing, looking to refine your practice, or maybe need a day to move at a slower pace, this is the level for you. The classes are slower paced, less physically demanding with the basic asanas taught along with introduction of the use of breath. Ample time is given to move into the poses correctly. Depending on the students, the teacher may begin to introduce more challenging poses.

Level I/II
Classes are intended for those who have gone beyond the beginner level, but are not quite ready for the intermediate Level II. Thus, they combine both the basic asanas with the more advanced ones and the relationship between breath and movement is explored more fully. 

Level II
These constitute the full intermediate level and are suitable for only those who have knowledge of basic yoga. It consists of some challenging poses that require more strength, flexibility and balance and are moderately physically demanding. The teachers offer more detailed instruction in intermediate balancing postures. There is more focus on alignment and coordinating the breath with the asanas. 

Level II/III
At this level classes are beyond intermediate level, but not at the fully advanced level. They require a considerable background of yoga practice and the ability to easily do the basic and intermediate asanas. Mastery of coordinating the breath with movement is closer to realization. 

Level III 
These are designed for the most experienced yogis with solid understanding of intermediate yoga postures and are comfortable performing the advanced poses at a vigorous pace. The student practices yoga regularly and is shown how to master the connection of breath with movement.  

These classes are for people of all levels. Clear instructions are given during practice, including breathing techniques and alignment in poses. Different options are provided for the poses so students can choose the level at which they feel most comfortable. 
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