Class Schedule

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Class Descriptions

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

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.

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.

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 on Sundays 

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.


Kirtan

Kirtan (“Kheer-tawn”) is a companion to the practices of yoga and meditation.  These practices increase our self discipline and self awareness as we work to remove stiffness  and stagnation from the body and mind. These practices are not religious and no specific dogma is followed or preached, but they are spiritual in nature. Everyone is encouraged to join in during the Kirtan, making the practice  a “co-formance” where the group becomes a part of the band. During the “co-formance”, a Kirtan walla, or chant leader, will sing out a line and the  group sings it back. These lines are repeated until they become integrated into the chanters’ consciousness. The chant usually rises in speed, building momentum and vibrational energy,  and then the chant slows down. Rather than applauding between songs a moment of mindful silence and reflection follows the chant to allow the effects to settle in the body and spirit. At Upper Valley Yoga Kirtan is lead by Angie and her husband Josh, and often other musicians. Kirtan is generally held the last Friday of the month, from 7:30 to 9 pm, and there is no sign up and no charge, but a suggested donation of $15 is gratefully accepted. Donations are divided equally between musicians and the studio; all studio portions are donated toward the Karma Fund.

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.

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! This class will run as a series 6/29, 7/6, 7/13, 7/20, Thursdays 7–8:15 am. You can drop in, use your existing pass, or purchase a pass for $50 for the 4-week session.

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.

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.

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.

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 on Sundays 

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.


Kirtan

Kirtan (“Kheer-tawn”) is a companion to the practices of yoga and meditation.  These practices increase our self discipline and self awareness as we work to remove stiffness  and stagnation from the body and mind. These practices are not religious and no specific dogma is followed or preached, but they are spiritual in nature. Everyone is encouraged to join in during the Kirtan, making the practice  a “co-formance” where the group becomes a part of the band. During the “co-formance”, a Kirtan walla, or chant leader, will sing out a line and the  group sings it back. These lines are repeated until they become integrated into the chanters’ consciousness. The chant usually rises in speed, building momentum and vibrational energy,  and then the chant slows down. Rather than applauding between songs a moment of mindful silence and reflection follows the chant to allow the effects to settle in the body and spirit. At Upper Valley Yoga Kirtan is lead by Angie and her husband Josh, and often other musicians. Kirtan is generally held the last Friday of the month, from 7:30 to 9 pm, and there is no sign up and no charge, but a suggested donation of $15 is gratefully accepted. Donations are divided equally between musicians and the studio; all studio portions are donated toward the Karma Fund.

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.

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! This class will run as a series 6/29, 7/6, 7/13, 7/20, Thursdays 7–8:15 am. You can drop in, use your existing pass, or purchase a pass for $50 for the 4-week session.

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, $16

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $13

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

10-Class Pass, $140

Expires after one year

10-Class Pass, Student or Senior* Rate, $120

Expires after one year

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

5-Class Pass, $75

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $63

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, $140

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $120

Unlimited yoga with no commitment required.

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

3-Month Unlimited, $360

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.

Teacher Training

Teacher training!

Upper Valley Yoga does not at this time offer teacher training, because we believe strongly in focusing on the student, and making sure we have lots of available studio time to serve you, with classes, workshops, and special events. We wholeheartedly endorse Angie Hall and Myriad Yoga Teacher Training as the most comprehensive and solid teacher training in the area, so take a look below to learn more!

(200 Hour) Teacher Training, Myriad Yoga

Comprehensive Training, covering anatomy, alignment, teaching methodology, philosophy, Ayurveda, and actual practice. You will learn to teach with confidence, beginner students and advancing students in both group and private settings. Most importantly, you will learn to cultivate your own relationship with the many facets of the Hatha Vinyasa Yoga practice. See more information at the website.

Who Should apply:

Prerequisites:

  • 1 year yoga experience, 6 months dedicated personal practice, or by teachers discretion
  • Sincere desire to learn, grow, be coached, and to help others
  • Acceptance is based upon requirement approval and application

Certification Requirements:

Certification is based on performance and demonstration of your teaching ability and satisfactory completion of all assignments and exams. To receive your teaching certificate you must demonstrate understanding and integration of the asana practice, yoga philosophy, and teaching methodologies.

Benefits of the Program:

  • Find your authentic voice
  • Teach with confidence & clarity *learn elegant alignment
  • Learn to look for misalignments, and how to safely adjust and assist
  • Teach with inspirational themes
  • Basic anatomy and kinesiology as applied to Yoga Asana
  • Subtle energy (Chakras, Nadi’s, Kosha’s)
  • Basic overview of Ayurveda and its application to the Yoga Practice
  • Observation, demonstration, and skill full verbal cues
  • Effective and Creative sequencing
  • Guiding introductions, centering, and relaxations
  • Study of Philosophy, Yoga Sutras, Bhagavad Gita, Samkhya, Ayurveda, Mantra Sadhana
  • Develop listening and communication skills
  • Learn the Business of Yoga, professional practices, ethics, and your personal “niche”

Deciding to pursue the path of the Yoga Teacher can be a life changing decision. As a teacher you will deepen your own physical, mental, and spiritual understanding of the path of Yoga, combining this ancient healing path with ever evolving modern insights. You will share your understanding and awareness of Yoga with other people, to help transform their own lives and contribute to global health and wellness.

(300 Hour) Teacher Training, Myriad Yoga
The Next Level: Become a Masterful Yoga Teacher

Deepen your understanding of the practices of yoga and hone your ability to understand and assist your students. In this advanced training, you will improve on the connection between your personal yoga practice and the inspiration that is the art of teaching, through experiential learning. See more information at the website.

This program counts towards you RYT 500 hours (must have previous 200 hours).

BENEFITS OF THE 300 Hour Program:

  • Advanced Asanas in :Standing Poses, Twists, Backbends, Balancing, Inversions, and Forward Bends, and more…
  • Anatomy and Therapeutics of the Shoulder, Hip, Pelvic Floor, and Spine
  • Core cues for guiding a deeper experience
  • Specialty focus on Prenatal Yoga
  • Modifications for a variety of injuries
  • Ayurvedic specialty focus on Kapha, digestion and metabolism
  • Ayurvedic specialty focus on Vata-Pshychology and the Mind
  • Ayurvedic specialty focus on Pitta and restoring the nervous system through restorative Yoga and Yoga Nidra
  • Mantra Sadhana- The Healing practice of Sound, Mantra, & Kirtan
  • The Divine Feminine and The Goddess Practices
  • Tantra and Meditation
  • Deepen Philosophy and Study of Sacred Text
  • Weekly focus on Advancing your personal practice through Asana, Pranayama, Mantra, and Meditation 5 Year Business Plan Counseling

Who should apply?

Previous graduates of a 200 Hour Yoga Alliance Approved Training Program and 6 months of yoga teaching experience (exceptions allowed, inquire with program director). This 300 hour program of studies will combine with a the 200 hour to make you eligible to receive your 500 hour RYT status with Yoga Alliance.

Meeting Format:

Myriad Yoga Advanced 300 hour training is designed to be experienced over a length of 16 months, for 18 meeting sessions.

Each monthly meeting is 7.5 hours each class (once a month to start, then twice a month towards the completion of the program). These sessions will include lecture, discussion, practice teaching and assisting.

1:1 Counseling on specialized topics.

108 Yoga Classes for you to participate in: Flexibility in class sessions

2 Weekend long Retreats (Friday-Sunday)

This time frame has been carefully selected to maximize your transformation into a more Masterful Yoga Teacher. You will then take these lessons into your classes and to your student population.

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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, $16

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $13

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

10-Class Pass, $140

Expires after one year

10-Class Pass, Student or Senior* Rate, $120

Expires after one year

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

5-Class Pass, $75

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $63

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, $140

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $120

Unlimited yoga with no commitment required.

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

3-Month Unlimited, $360

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

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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.