Class Schedule

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Class Descriptions

Private Instruction
Beginners
Hatha (1)
Hatha (1-2)
Vinyasa Flow (levels 1, 1-2, and 2)
Yoga/Pilates Fusion
Gentle Yoga
Restorative
Yin Yoga
Community Class
Forrest Yoga
Slow Flow
Kundalini Yoga
Sweat and Surrender
Prenatal Yoga

Private Instruction

If you are looking for private instruction, we will gladly accommodate you, whether it’s for one person or a group, at the studio or your home. Rates vary accordingly; please contact us if you would like to set something up.

Beginners

Designed for the absolute beginner, or anyone who could benefit from re-visiting the basics. No experience is necessary or expected. You do not need to be flexible or fit.  If you have an injury or chronic illness, please talk with us first and obtain permission from your doctor before attending.


Hatha (1)

Ideal for beginners or continuing students who are looking for an accessible class with methodical instruction. We explore basic postures (asanas) with an emphasis on correct alignment supported as needed by blocks, blankets and other props. While we may introduce the fundamental tools of vinyasa yoga—or posture flow coordinated with breath—the focus of the class is on proper alignment and body awareness. Hatha classes are often themed to invite inquiry into aspects of yoga other than the physical practice.


Hatha (1-2)

Like hatha level 1, this class emphasizes alignment, but takes on more challenging postures, and assumes students have a basic understanding of standing and seated postures. We may introduce and explore vinyasa but that is not the core of the class. Hatha classes are often themed to invite inquiry into aspects of yoga other than the physical practice.


Vinyasa Flow (levels 1, 1-2, and 2)

Vinyasa Flow classes work well for intermediate students or athletic beginners who like to move. Building on the foundation of proper alignment, asanas (postures) are linked together with the breath to create a moderate to challenging, always creative posture flow.  The flow and rhythm of a vinyasa practice creates a kind of moving meditation. Vinyasa sequences will often playfully and skillfully build toward a peak challenge pose, before winding down toward closing postures and Savasana. In the Vinyasa Flow (1) classes sun salutations are methodically taught, the pace is slow and mindful, and the focus is on accessible poses.   In Vinyasa Flow (1-2), intermediate and advanced poses (like inversions and backbends) are introduced, while modifications are offered for newer students. Not suitable for beginning students or those with injuries. Vinyasa Flow (2) classes incorporate intermediate and advanced postures like arm balances and backbends into a nimble, vigorous sequence—a smooth, continuous flow that will deepen your breathing, increase your strength and endurance, and take you to the edge of your balance and flexibility. Not suitable for beginning students or those with injuries.

Yoga/Pilates Fusion

This energetic class combines flexibility and core strength training. The one-hour class will start out with mat-based Pilates moves and then move to the traditional Sun Salutations and some standing poses of yoga. Feel strengthened, toned, and lengthened from the inside out.

Gentle Yoga

Gentle Yoga classes are a great way to restore and rejuvenate.  The class is taught in a supportive atmosphere and open to all levels, for anyone looking for a quiet practice. We explore mostly seated and restorative postures, with some standing postures, and props are used liberally to support the body. Please note that this class is not designed for acute states of illness, nor is it specifically therapeutic. Pregnant women are welcome.

Restorative

Restorative Yoga is exactly what it sounds like—a combination of gentle yoga and restorative poses. Restorative postures use multiple props to support the body so that you can hold poses for longer than is typical in an active practice.  This nourishing support allows you to open the body through passive stretching. The postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate  strain. This class is generally offered once a month. 

Yin Yoga

An all-levels class that incorporates longer-held seated postures, preceded by a brief active sequence for warming up. Yin Yoga is based on the Chinese meridian system (acupuncture-like benefits, no needles!). Yin Yoga is generally offered one Friday evening per month. Please sign up from the calendar page to reserve a space.

Community Class

Join us once a month for this FREE class, on Fridays, 6-7 pm. Classes are open to everyone and mixed level, teaching style determined by the instructor. See calendar for specific dates.


Forrest Yoga

Forrest Yoga is a dynamic, mindful, smartly sequenced practice that brings vitality deep into the core of the body, the mind, and the spirit. Poses are held to release internal obstacles, build strength and flexibility, and create space within. Classes require focus; they are carefully designed to strip numbness from your core, help you breathe and move in ways that release emotional shielding, and prevent and heal injury. Forrest Yoga is generally offered the third Friday of each month, 5:30 pm. Check the calendar for exact dates.

Slow Flow

This class is a strong, slow-paced Vinyasa Flow with emphasis placed on breath and alignment; there is a tendency for us to move through our day to day lives very quickly. The purpose of this class is to really challenge ourselves to slow the body and the mind and bring awareness to the here and now. We will focus on clearing the mind and synchronizing the movement of the body with the movement of the breath. We will also spend ample time transitioning between postures and making sure that we reach our deepest expression of each pose in a safe and supported way.

Kundalini Yoga

Wake up your mind, body, and soul with this ancient practice that builds your pranamaya kosha - energy body. Kundalini yoga practice includes asana (physical postures) as well as mantra (sound), pranayama (breathwork), and mudra (hand positions) in sequences called kriyas designed to cleanse, activate, and balance the bodily systems. All levels - even beginners - will flourish during this mystical workout, which focuses on building stamina and connecting with your spirit more than on accomplishing advanced physical postures. Warning: this energizing practice can be habit-forming and may bring beneficial change to your life rather quickly!

Sweat and Surrender

Leslie's signature class, Sweat and Surrender begins with  an hour long, moderately heated flow practice. We transition with a restorative pose or two, and dive into a deep Yoga Nidra session. Yoga Nidra ("yogic sleep")  is a guided meditation done lying down, and is an extraordinarily restful and peaceful practice. This combination is a recipe for sheer bliss!  Typically this class is offered 4 to 6 times a year, and is by donation. Donations feed the Upper Valley Yoga Karma Fund—our own scholarship fund—which is set up to make sure yoga classes are accessible to everyone, regardless of financial means.

See the events page for our next session of Sweat and Surrender.

Prenatal Yoga

Currently, we offer tailored, prenatal classes for individuals or small groups, on a contracted basis, taught by Cicely Conway. Cicely is a mother of 2 young children and  loves working with women in all stages of motherhood. She has been instructing prenatal and postnatal yoga since 2006, and completed specialized prenatal/postnatal yoga training with Colette Crawford, RN (Seattle) and perinatal doula training with Penny Simkin, PT (Seattle). In addition to instructing yoga Cicely is a licensed acupuncturist and massage therapist. Cicely believes in making yoga accessible and useful in daily life. She will work with you to find the best time frame for all concerned, and then work with you and/or your group to meet your needs through all or part of your pregnancy. Please get in touch through the contact form, and we will put you in direct contact with Cicely to work out the details and discuss your needs.

Private Instruction

If you are looking for private instruction, we will gladly accommodate you, whether it’s for one person or a group, at the studio or your home. Rates vary accordingly; please contact us if you would like to set something up.

Beginners

Designed for the absolute beginner, or anyone who could benefit from re-visiting the basics. No experience is necessary or expected. You do not need to be flexible or fit.  If you have an injury or chronic illness, please talk with us first and obtain permission from your doctor before attending.


Hatha (1)

Ideal for beginners or continuing students who are looking for an accessible class with methodical instruction. We explore basic postures (asanas) with an emphasis on correct alignment supported as needed by blocks, blankets and other props. While we may introduce the fundamental tools of vinyasa yoga—or posture flow coordinated with breath—the focus of the class is on proper alignment and body awareness. Hatha classes are often themed to invite inquiry into aspects of yoga other than the physical practice.


Hatha (1-2)

Like hatha level 1, this class emphasizes alignment, but takes on more challenging postures, and assumes students have a basic understanding of standing and seated postures. We may introduce and explore vinyasa but that is not the core of the class. Hatha classes are often themed to invite inquiry into aspects of yoga other than the physical practice.


Vinyasa Flow (levels 1, 1-2, and 2)

Vinyasa Flow classes work well for intermediate students or athletic beginners who like to move. Building on the foundation of proper alignment, asanas (postures) are linked together with the breath to create a moderate to challenging, always creative posture flow.  The flow and rhythm of a vinyasa practice creates a kind of moving meditation. Vinyasa sequences will often playfully and skillfully build toward a peak challenge pose, before winding down toward closing postures and Savasana. In the Vinyasa Flow (1) classes sun salutations are methodically taught, the pace is slow and mindful, and the focus is on accessible poses.   In Vinyasa Flow (1-2), intermediate and advanced poses (like inversions and backbends) are introduced, while modifications are offered for newer students. Not suitable for beginning students or those with injuries. Vinyasa Flow (2) classes incorporate intermediate and advanced postures like arm balances and backbends into a nimble, vigorous sequence—a smooth, continuous flow that will deepen your breathing, increase your strength and endurance, and take you to the edge of your balance and flexibility. Not suitable for beginning students or those with injuries.

Yoga/Pilates Fusion

This energetic class combines flexibility and core strength training. The one-hour class will start out with mat-based Pilates moves and then move to the traditional Sun Salutations and some standing poses of yoga. Feel strengthened, toned, and lengthened from the inside out.

Gentle Yoga

Gentle Yoga classes are a great way to restore and rejuvenate.  The class is taught in a supportive atmosphere and open to all levels, for anyone looking for a quiet practice. We explore mostly seated and restorative postures, with some standing postures, and props are used liberally to support the body. Please note that this class is not designed for acute states of illness, nor is it specifically therapeutic. Pregnant women are welcome.

Restorative

Restorative Yoga is exactly what it sounds like—a combination of gentle yoga and restorative poses. Restorative postures use multiple props to support the body so that you can hold poses for longer than is typical in an active practice.  This nourishing support allows you to open the body through passive stretching. The postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate  strain. This class is generally offered once a month. 

Yin Yoga

An all-levels class that incorporates longer-held seated postures, preceded by a brief active sequence for warming up. Yin Yoga is based on the Chinese meridian system (acupuncture-like benefits, no needles!). Yin Yoga is generally offered one Friday evening per month. Please sign up from the calendar page to reserve a space.

Community Class

Join us once a month for this FREE class, on Fridays, 6-7 pm. Classes are open to everyone and mixed level, teaching style determined by the instructor. See calendar for specific dates.


Forrest Yoga

Forrest Yoga is a dynamic, mindful, smartly sequenced practice that brings vitality deep into the core of the body, the mind, and the spirit. Poses are held to release internal obstacles, build strength and flexibility, and create space within. Classes require focus; they are carefully designed to strip numbness from your core, help you breathe and move in ways that release emotional shielding, and prevent and heal injury. Forrest Yoga is generally offered the third Friday of each month, 5:30 pm. Check the calendar for exact dates.

Slow Flow

This class is a strong, slow-paced Vinyasa Flow with emphasis placed on breath and alignment; there is a tendency for us to move through our day to day lives very quickly. The purpose of this class is to really challenge ourselves to slow the body and the mind and bring awareness to the here and now. We will focus on clearing the mind and synchronizing the movement of the body with the movement of the breath. We will also spend ample time transitioning between postures and making sure that we reach our deepest expression of each pose in a safe and supported way.

Kundalini Yoga

Wake up your mind, body, and soul with this ancient practice that builds your pranamaya kosha - energy body. Kundalini yoga practice includes asana (physical postures) as well as mantra (sound), pranayama (breathwork), and mudra (hand positions) in sequences called kriyas designed to cleanse, activate, and balance the bodily systems. All levels - even beginners - will flourish during this mystical workout, which focuses on building stamina and connecting with your spirit more than on accomplishing advanced physical postures. Warning: this energizing practice can be habit-forming and may bring beneficial change to your life rather quickly!

Sweat and Surrender

Leslie's signature class, Sweat and Surrender begins with  an hour long, moderately heated flow practice. We transition with a restorative pose or two, and dive into a deep Yoga Nidra session. Yoga Nidra ("yogic sleep")  is a guided meditation done lying down, and is an extraordinarily restful and peaceful practice. This combination is a recipe for sheer bliss!  Typically this class is offered 4 to 6 times a year, and is by donation. Donations feed the Upper Valley Yoga Karma Fund—our own scholarship fund—which is set up to make sure yoga classes are accessible to everyone, regardless of financial means.

See the events page for our next session of Sweat and Surrender.

Prenatal Yoga

Currently, we offer tailored, prenatal classes for individuals or small groups, on a contracted basis, taught by Cicely Conway. Cicely is a mother of 2 young children and  loves working with women in all stages of motherhood. She has been instructing prenatal and postnatal yoga since 2006, and completed specialized prenatal/postnatal yoga training with Colette Crawford, RN (Seattle) and perinatal doula training with Penny Simkin, PT (Seattle). In addition to instructing yoga Cicely is a licensed acupuncturist and massage therapist. Cicely believes in making yoga accessible and useful in daily life. She will work with you to find the best time frame for all concerned, and then work with you and/or your group to meet your needs through all or part of your pregnancy. Please get in touch through the contact form, and we will put you in direct contact with Cicely to work out the details and discuss your needs.

Class Prices

Newcomers! 3 for $30

If you are new to Upper Valley Yoga, you can purchase a 3-class pass for $30! (For our first-time guests only, package expires 15 days after purchase)

Single Class, $18

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $15

*Full time high school and college students, Seniors 60+

10-Class Pass, $145

Expires after one year

10-Class Pass, Student or Senior* Rate, $130

Expires after one year

*Full time high school and college students, Seniors 60+

5-Class Pass, $80

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $70

Expires after 6 months.

*Full time high school and college students, Seniors 60+

Unlimited Yoga Passes

Monthly, Auto-Renew with credit card, $99/mo

Unlimited yoga. 6-month commitment is required; early cancellation fee of $50 applies if the auto renew is canceled before 6 months. This is the best value if you plan to attend at least 2 classes per week.

One month, unlimited, $150

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $140

Unlimited yoga with no commitment required.

*Full time high school and college students, Seniors 60+

3-Month Unlimited, $390

Unlimited yoga, 3 months

If you don’t yet have a mat, borrow one from us and please clean it afterward with the mat wipes.

We have a limited, need-based scholarship fund available for those who are struggling to pay for classes; please email or call us to inquire. We also gratefully accept donations for that fund in any amount. In addition, there are occasional work/study opportunities. If you are interested in being on the work/study list, please let us know!

Purchase Class Passes

You can purchase class passes online or at our studio.

Pricing Details

If you wish to purchase a gift certificate, please check the "this is a gift" box. If you wish to give a gift certificate of a custom amount, please contact us.

We carry Manduka Pro lite mats and Vermont Soap mat cleaner at the studio.

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ACCOMMODATIONS:

The building itself was renovated to be energy efficient, and the room is moderately heated in cooler seasons to promote a good, healthy sweat, but not heated to an excessive or wasteful degree. There are cubbies in our large office to store your personal belongings, a spacious changing room, a comfy sofa and a water cooler (please bring a water bottle to fill, to cut down on paper cup usage). Two nice, clean bathrooms are located just down the hall. There are also cubbies in the studio itself for valuables, which students are welcome to use. We have a full lending library of yoga books, and encourage students to borrow freely. Gift certificates are available for purchase in any amount.

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GUIDELINES FOR PRACTICE

Please do not wear perfume or any strong scent

People with allergies can be very sensitive to scent. Also, lots of people sweating in a closed space is less stinky than lots of people all wearing different brands of perfume or deodorant.

Wear comfortable clothing

Not so tight it binds, not so loose it gets in your way. And please do not wear clothes that “gap” and are inappropriately revealing.

Practice on an empty stomach

If possible, don’t eat at least three hours before practice. If you know that this isn’t possible for you, eat easily digested food one hour before class.

No food or outside beverages inside the studio

If necessary, bottled water is okay, but remember we are trying to generate internal heat; constant sipping cools the body. After practice, drink plenty of pure water.

Bring your own mat

Shared mats are not hygienic; you may borrow one from us if one is available, until you are able to purchase your own, but please clean it afterward with the mat wipes provided. Please understand mats may be borrowed on a first come basis….we have only a few to borrow, and do occasionally run out of them.

Keep your eyes on your own practice

The practice is richer when it happens from the inside out. It’s not about comparing yourself with the person next to you. Be present with your own experience.

Be kind and loving to yourself

Rest when you need to. Honor where you are in your practice. Use the energy of those around to inspire, not diminish, you. Remember: you are perfect just as you are now, and yoga is meant to enhance that understanding and let that perfection shine. Have fun!

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Newcomers! 3 for $30

If you are new to Upper Valley Yoga, you can purchase a 3-class pass for $30! (For our first-time guests only, package expires 15 days after purchase)

Single Class, $18

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $15

*Full time high school and college students, Seniors 60+

10-Class Pass, $145

Expires after one year

10-Class Pass, Student or Senior* Rate, $130

Expires after one year

*Full time high school and college students, Seniors 60+

5-Class Pass, $80

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $70

Expires after 6 months.

*Full time high school and college students, Seniors 60+

Unlimited Yoga Passes

Monthly, Auto-Renew with credit card, $99/mo

Unlimited yoga. 6-month commitment is required; early cancellation fee of $50 applies if the auto renew is canceled before 6 months. This is the best value if you plan to attend at least 2 classes per week.

One month, unlimited, $150

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $140

Unlimited yoga with no commitment required.

*Full time high school and college students, Seniors 60+

3-Month Unlimited, $390

Unlimited yoga, 3 months

If you don’t yet have a mat, borrow one from us and please clean it afterward with the mat wipes.

We have a limited, need-based scholarship fund available for those who are struggling to pay for classes; please email or call us to inquire. We also gratefully accept donations for that fund in any amount. In addition, there are occasional work/study opportunities. If you are interested in being on the work/study list, please let us know!

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Privacy & Terms of Use

Upper Valley Yoga requires the use of your personal information for record-keeping and payment purposes only. We are committed to safeguarding your personal information, and will do so by using state-of-the-art digital technology and encryption services. We will not distribute your information to third parties.

We may use your online information to contact you about class cancellations or other information regarding Upper Valley Yoga. We require your personal information in order to provide you with an efficient and safe online class-registration and payment experience. Please feel free to contact Upper Valley Yoga with questions about this website, our privacy policy and terms of use.