Upcoming Workshops
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, May 19 from 3:00-5:00 pm
Upcoming Date: Saturday, June 23 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.
Yoga for a Healthy (and Happy) Low Back
Teacher: Kate Miller
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Saturday, May 26 from 2:00-4:00pm
Come explore the therapeutic power of yoga to support your body's natural healing process. Through optimal alignment, 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.
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: TBD - 3 Hour Workshop
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.
Mom & Baby Yoga
Teacher: Rebecca Gitter
Price: $90 per 6 Class Session (Space permitting drop-in rate: $18)*
Dates: Wednesdays, June 6 - July 18 from 11:45am-1:00pm (no class 7/4)
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.
Itsy Bitsy Yoga
Teacher: Jennifer Mueller
Price: $90 per 6 Class Session (Space permitting drop-in rate: $18)*
Current Dates: Mondays, April 16 - May 21
Upcoming Dates: Mondays, June 4 - July 16 (no class 7/2)
Times: 9:30-10:15am Tots, 10:30-11:15am Tykes
Teacher: Rebecca Gitter
Price: $90 per 6 Class Session (Space permitting drop-in rate: $18)*
Current Dates: Thursdays, April 12 - May 17
Upcoming Dates: Thursdays, June 7 - July 19 (no class 7/5)
Times: 10:00-10:45am Tykes, 11:00-11:45am Tots, 12:00-12:45pm Baby
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.
Infant Massage Workshop
Teacher: Granetta Coleman
Price: $90 per 3 class session*
Current Session: Tuesdays, June 12-25 from 10:30-11:45am
Infant Massage is a 3 class series. In this class, you will learn a full body massage routine for your baby based on Indian and Swedish massage techniques, reflexology and yoga. With these techniques you will learn to calm and soothe your baby through nurturing touch. With nurturing touch you and your baby will be more relaxed. Research also shows that babies who are massaged sleep deeper and longer, spend more time active and alert for learning, increase bonding to their parents, and improve elimination. Massage can also help with gas and colic and increase your confidence in caring for a newborn. Organic oil will be provided by the instructor. Couples welcome! Classes are taught in small groups of parent/caregivers and their babies from 4 weeks old to pre-crawling. The three week series allows your baby to gradually adjust to your nurturing touch.
Please bring 2 blankets and a waterproof changing pad. For more information contact Granetta Coleman at contact@healthymotions.com or (202) 276-0517. Additional information also available at www.Healthymotions.com.
A Therapeutic Shoulder Opening Workshop
Teacher: Naomi Gottlieb-Miller
Price: $35 early registration ($40 within 7 days of workshop)*
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!
Celebrate Your Independence: A July 4th Workshop
Teacher: Katie Myer
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Wednesday, July 4 from 10:00am-12:00pm
Each year, we honor the independence of our nation, but how often do you consider your own freedom? Our yoga philosophy begins with the premise: "you are supremely free; to what will you bind yourself?" When we choose the path of yoga, we commit to a life of transformation. In this special July 4th workshop, we'll celebrate our choice to live a fully embodied life and all it has to offer. Start your holiday by rockin' your own creative freedom on the mat in this all-levels workshop with your community!
Wrist Relief
Teacher: Tara Lemerise
Price: $35 early registration ($40 within 7 days of workshop)*
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.
Expanding the Light: A Monthly Advanced Yoga Practice
Teacher: Naomi Gottlieb-Miller
Price: $30 early registration ($35 within 7 days of workshop)*
Date: Sunday, July 15 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 willingness to play the edge and test your yoga superpowers is necessary. 25% of proceeds from this monthly workshop will be donated to our charitable giving opportunity.
Yoga Core Essentials
Teacher: Stacey DeGrasse
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Saturday, July 28 from 2:00-4:00pm
Key postural muscles and abdominal organs, the seat of our visceral and emotional experiences, and the energetic center of transformation and willpower are located in our core. Optimal physical alignment and emotional well-being rely on a healthy balance of strength and flexibility in this most essential part of ourselves. In this workshop, you will learn clear alignment principles and key actions to safely and powerfully engage your core. Come prepared for a lively, playful, fun, and informative practice. You will leave with a newfound appreciation of the physical, emotional, and energetic significance of your core and knowledge of how to take your yoga core practice to the next level.
Quadrasaurus: An Afternoon Adventure in Lengthening Your Quads
Teacher: Naomi Gottlieb-Miller
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Saturday, August 4 from 2:00-4:00pm
The strong muscles of your thighs are magnificent powerhouses, but are also the muscles that are most often filled with tension from a combination of over-use and a lack of sufficient stretching. Healthy, strong quadriceps can help relieve tension in the lower back, offer greater support to the knees and increase circulation in the entire hip area, as well as bring more freedom to the torso. All of which sound wonderful and ideal. But tired, stressed and congested quads lead to all kinds of drama in your body, including low back tension, weak abdominal muscles and an energetic blockage of your hips. And who really wants all of that? Stand taller in your body and in life by ridding yourself of the excess quad stress and enjoy a new freedom of movement in your legs. Spend a few hours getting to know your powerful quadriceps a little better and offer them some well-deserved love!
Couples Yoga Workshop for Labor and Delivery
Teacher: Kahlil Kuykendall
Price per couple: $100 early registration ($110 within 7 days of workshop)*
Current Date: Sunday, August 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.
Nourish Body & Soul: A Hip Opening Workshop
Teacher: Katie Myer
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Sunday, August 12 from 3:00-5:00pm
Tight hips can leave you feeling contracted and misaligned, unable to fully enjoy your days, but you can change that! By working all sides of the hip joint, you'll create a deep, lasting opening in this critical juncture of the body. Physically, you'll improve mobility, ease back, knee, or ankle pain, and increase circulation. Emotionally, you'll relieve stress and release challenging emotions, allowing you to be more open to life's sweetness. You'll leave with simple stretches to bring freedom to your body at home. Most importantly, you'll be restored to a brighter, happier you, ready to fully engage in life.
Learning to Fly: Beginning Arm Balances to Inspire and Empower You
Teacher: Tara Lemerise
Price: $35 early registration ($40 within 7 days of workshop)*
Date: Saturday, August 25 from 2:00-4:00pm
Arm balancing poses like side plank pose and crow pose look impressive and often intimating. But these poses are more accessible than they appear. This workshop will introduce you to a few beginning arm balances, teaching you how to build strength in your core and align your body in an optimal way to leverage that steadiness so you can take flight. When you take on the challenge of these poses, you will leave feeling confident, empowered and ready to soar! Suitable for students who regularly attend Level 1 or Open yoga.
Your Best Handstand Yet: 4 week series
Teacher: Katie Myer
Price: $60 per 4 Class Session (Space permitting drop-in: $18/CHY Pass)*
Dates: Sundays, September 9-30 from 3:00-4:30pm
Handstand is an invigorating pose physically and emotionally, but it can be frustrating to practice if you do not feel you have the right tools to progress or the time to focus on mastering handstand. In this dedicated four-week series, we will work step-by-step, building each week towards your best handstand yet. You'll receive optional homework and tips for working on your own. Explore this exciting pose while building confidence, overcoming fears, and gaining strength.
Yoga Basics: 4 week intro to yoga series
Teacher: Tara Lemerise
Price: $60 per 4 Class Session (Space permitting drop-in: $18/CHY Pass)*
Dates: Saturdays, September 15 - October 6 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.
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.
