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<br />ADULT YOGA <br />Yoga For All Levels—Yoga Hot Dish <br />Whether you're a beginner, longtime practitioner or gym yogi wanting to go deeper, these classes are <br />the most comprehensive around. <br />Body Positive: Stop t he adve rsa rial relationship wit h you r b ody! Lea rn h ow to a dapt t h e poses <br />from an experienced teacher who knows you and has seen enough to know that “alignment” can be <br />overrated. <br />Balance: Use it or lose it . Slow mindful m ovement is often m ore challenging than t hose fast <br />Vinyasa flows <br />Brain: P rop rioception, c ross-crawl, pranayama, savasana: if you’re not familiar with these terms, you <br />may not be getting the “work-in” part of yoga. <br />Breath: “Focus on the breath” is a familiar refrain, but most “big yoga” glosses over advanced <br />‘breathing techniques. You’ll master the key ones to strengthen the diaphragm, improve posture, mood, <br />and cognition. <br />A small community of regulars and reciprocity with all YogaHotDish classes/locations will give you <br />the confidence to truly transform. Easily make up missed classes or add a class at Arden Hills or <br />elsewhere. Straps, blocks and some mats provided. Must be able to get up off the floor without <br />assistance. <br />Drop-ins and students are welcome on a space-available basis. Low drop-in fees means you need not <br />wait for a session to renew in order to begin! Please fill out a contact form ahead of time at <br />www.yogahotdish.com in case of class changes. Please register before the first class or fill our a <br />registration form when you arrive. <br />22WAAY00 - 8 week session 22WAAY02 - 8 Week Session <br />$99 Resident ; $109 Non-Resident $99 Resident ; $109 Non-Resident <br />January 6 - February 24 January 8 - February 26 <br />Thursdays 4:30-5:45 pm Saturdays 10-11:30am <br />22WAAY01 - 8 week session <br />$99 Resident ; $109 Non-Resident <br />January 6 - February 24 <br />Thursdays 6:30-7:45 pm <br />Tai Chi Basic 1: Walking Meditation <br />This class will introduce a series of Tai Chi walking poses. This set of movements requires <br />that your stepping becomes steady over time. It continuously tests and improves your sense <br />of physical and energetic balance through your legs and feet. As you develop the strength and <br />energy in your legs, each move will naturally transfer into your cores and arms, and then form <br />a well-coordinated entire body movement. It is an <br />accessible Mind-Body practice for soothing stress and maximizing function. <br />Hongyi Lan, PhD-Instructor <br />Hongyi has practiced Tai Chi Chuan for more than 25 years. She first learned Yang Style Tai <br />Chi Chuan and then learned Wu Style Tai Chi Chuan from Master Liang Shan. Hongyi be- <br />lieves Tai Chi/QiGong is an ideal mind-body exercise for everyone. Master Lan is a scholar <br />and teacher devoted to spreading these ancient exercises to as many people as possible. <br />22WATC00 - 12 week Course <br />Arden Hills City Hall - Community Room <br />$110 resident, $120 non-resident <br />Drop-in $10 per class <br />Wednesdays ♦ 6:30 -7:30 pm <br />January 5 - March 30 <br />No Class on 3/16 <br />ADULT TAI CHI