COVID-19 Update for our Yogasphere Community:

Yogasphere will continue for the immediate future as an online community to best ensure the well-being of our staff and students as we wait for more clarity on the information regarding the effect of Covid-19 on indoor group yoga classes. With the current uncertainty in the available data regarding the pandemic, we cannot assure the necessary level of safety for our students and teachers to hold classes responsibly at our physical location. Remaining “all virtual” is the best way for us to maintain our community connection and high standard in teaching yoga, while prioritizing our community’s health until we obtain further informations from health experts and government agencies about the safety of having on- site yoga classes during the Covid-19 pandemic . 

We are receiving wonderful feedback from our online classes and workshops, and are planning to have our teacher trainings and immersions this fall! We have a whole lot of yoga to bring to the world and will keep you updated as we move through this together!

Current class cards and memberships are valid for online live-streamed or pre-recorded classes and extended three months beyond their previous expiration if purchased before Mar 15, 2020 so you can join us online. 

For information on registering for online classes or receiving pre-recorded classes, email All other matters, respond to this email:

Stay well and be kind,

Cathy and Laura

Photo by Nicole Polk Photography

Nov 2018~ SOM Bhakti Yoga and POM Surya Namaskar

Long for it intensely, so that the mind melts in devotion ~ Ramana Maharshi

SOM: Bhakti Yoga, The Yoga of Devotion– Bhakti Yoga manifests in many ways and Kriya Yoga, the Yoga of Action, springs effortlessly from the heart of devotion. To begin to understand devotion, we need to consider what  is precious to us? As practitioners of yoga, we learn that when our longing is rooted in wisdom, serving that longing selflessly in our actions is the path to liberation and oneness. Bhakti Yoga is a path that is strong and fierce, as well as tender and beautiful. It involves the recognition that in the absolute sense, all is indeed love and wholeness, and we honor that in ourselves and others when we touch it. Yet in the limited world of form and duality, the idea that “it’s all good” is not realistic, at least for most beings on the planet, and the planet itself! Through devotion to divine wisdom, or the greatest good, we can find what actions are dharmic, in harmony with consciousness, and which are not. The embodiment of liberated qualities such as compassion, tolerance, courage, and justice is fully possible if we devotedly serve peace, love and understanding until we have the non-conceptual experience that “we are that”. If something that is precious to us is threatened, isn’t it worth showing up again and again to do what we can to protect and increase it? It is the eternal intention in yoga for all beings to be happy, healthy and free from suffering, and it is the power of devotion that fuels  and sustains the movement toward this. We will encourage our hearts, minds, and awareness to be fully open as we explore the many practices and philosophies of Bhakti Yoga this month through chanting, meditations and gratitude.
In gratitude and devotion to our teachers, staff, and community  ~ our continued love through the Holiday season <3 Cathy and Laura
POM:  Surya Namaskar: Half, A and B- As we move through these sun salute series, we can be reminded that the source of these flows were given as teachings by the yogic masters long ago as expressions of devotion by combining movement with mantra and breath to honor a higher power in us. As the modern yoga practice has become more about the physical aspects, the sun salutes hold a unique and sweet balance in serving the needs of the physical and energetic body, providing harmonious opening in both. Remember modifications as needed, especially if shoulder, wrist or low back considerations are needed. Though full sun salutes are not part of our Gentle classes, we can explore with modifications an appropriate flow and many of the elements, such as the standing poses and downward dog. Remember precision and alignment serve your greatest good, no matter how many or few sun salutes you complete. Allow the surrender to breath and inner rhythm to bring you to the sweet place of Bhakti in yourself!

Sept 2018 SOM Ganesha and POM Vasisthasana


Our subject of the month- Ganesh- is an energy field that has the ability to draw people like few others in yoga. There are many reasons for this; the sweetness of his round, boyish form, his intriguing elephant head, and his penchant for desserts and playfulness that are prevalent in many stories. He is the Lord of the Senses and the Gunas, showing us how to navigate and celebrate in this material world while not getting caught up in the constant focus on self. He has the highest level of discernment in using both his intellect and his massive form to solve problems. And despite the predicaments his appetite sometimes gets him in, he is quick to recognize when his desires get the better of his sense of service and rectify the situation! He depicts a balance of strength in form and beauty in spirit that shows us how to do our part in this world while seeking the divine with dedication and focus on whatever path is ours. His root mantra is accessible and easily resonates through us as his energy is close to the material world. Simply repeating it reveals steadiness and generosity in us. In addition to his well-known power of removing obstacles from our spiritual path (and any path in life that serves the greatest good), his energy shows us the benefits of skillful listening, wielding power with care and skill, of loyalty, humility and diligence. Ganesh is the attractive force of a gravitational field, holding everything with ease and stabilizing shifts in life, while giving energy for movement toward the wisdom consciousness he adores.

Our pose of the month, Vasisthasana and its variations, bring the qualities of Ganesh to our form as we practice them. As we build strength and balance with side plank options, we use discernment and dedication to explore how we can ground down to get vast. We can dissolve obstacles and expand beyond our perceived limitations using support and skill, building upon one variation to reach to the next. And most of all, we are reminded to be playful and enjoy the experience as we lift up, and even when we tumble down <3

July 2018 SOM~ In Community: Movement that Matters POM~ Kapotasana and Variations

Subject of the Month: In Community: Movement that Matters

Kapota, the Rishi for whom Kapotasana (pigeon pose) is named, is said to be unmatched in power, vigor, strength, agility, and intuition. He not only led with his heart as we do in full pigeon, he literally led with his soul which traveled in front of his body by several feet! His wisdom and clarity were so profound that sons of the gods asked his guidance and advice. His actions were said to be so effortless and beautiful in all he did it appeared his feet didn’t even touch the ground as he moved. Like a bird soaring high in flight, his actions had an innate skillfulness, a perfection in timing that is the embodiment of effortless, clear, spontaneous action.

We all have touched this kind of action, when we feel we have the wind beneath are wings, when we are carried on high, when we are “on a roll”, inspired, smoothly efficient. We feel in step with the rhythm, and capable of the requirements, in our own lives, and this spreads to our movements in the larger communities in which we live.  We feel confident and vital, purposeful, capable, effective and kind. We have trust that the flow of life will carry us, and this gives power to actions that serve others, and the understanding that this results in greater harmony for all.

When there is so much calculated divisiveness and manipulation effecting the communities to which we belong and care about, it becomes much harder to find any sustained rhyme or reason in the steps we take.  It becomes more difficult to determine what actions to take, and if our efforts make any difference at all in a constantly shifting landscape with so many moving parts. As things we truly value as essential to stability, safety, health and basic rights become threatened or taken away from ourselves or others, we can feel overwhelmed and out of balance on many levels. It is difficult to feel joy or even kindness at times. Many have expressed feeling helpless, drained, full of doubt and worry about what to do and where we are headed. Individual and group efforts have felt ineffective against the momentum of a seemingly bigger movement that divides to conquer. All this depletes our ability to cope and stresses our nervous system. We stagnate, or we become a whirlwind of activity with little focused direction, frenetic in our movements. In either case, we are less able to organize our actions around any sense of purpose that allows us to make and sustain movement toward a greater good, to do anything efficiently. How do we stay internally strong through the callousness of deliberate chaos and lack of caring?

Strength and support can be found by moving in community with others, and even more so in compassionate community where selfless service brings purpose.  In this kind of focused, effective action we are replenished and inspired to lead with our heart. What would it feel like to go further and lead with our soul as Kaputa did? Would we be willing to let others see right into that beautiful space where everything is held in oneness-  our mistakes, our failures, our pettiness, our triumphs, our dedication, our love- so we all can see that whatever happens to another affects us, and that everyone matters equally. When everything is included and integrated, this is Yoga, this is union, this is Paramashiva, the state of totality. Here, every action is effortless, spontaneously arising and sustaining. Here, the strength comes from an understanding of what our actions and inactions ultimately create and allow. Staying the course of action to serve justice and compassion becomes choiceless as any other option doesn’t hold the line of what it is acceptable to our own integrity and knowing.

We will explore community and movement in many ways this month, in and out of class.  Through our asana practice we will engage in an integrated and skillful approach toward the challenging pigeon pose and its variations, with world music and different types of movement practices interwoven. Let’s remember to have fun and move to find our groove, and practice the things we know bring us strength and joy. We will have kirtan, and other pop-up opportunities to practice, sing and move together. What if each of us extended an invitation to coffee or tea, or for a walk, to someone this month that perhaps we wouldn’t normally think to do, or joined in support of an event for the rights of someone else to have what we have? What if we reached across the gap of culture to support those in need that don’t look like us, or share a language, a continent, or even a species? What if we let ourselves dance and sing, hold hands and hug a little more, all the while showing up in word and deed in support of the basic intention of yoga, that all beings everywhere have what they need to be happy, healthy and free of suffering?  Would it make a difference in how we felt and what we could do? Let us find out, together!  Om Shanti, Shanti, Shanti ❤

Pose of the Month: Rajakapotasana and Variations

We can practice kindly putting aside our differences as we move into variations of pigeon pose. What works for everyone will be different. Still, the approach is the same- skillful approach, patience and support as needed. Can we learn something from each variation, whether it is easy for us, difficult, or not happening in this lifetime? What does our mind and body tend to do in each of these experiences? Can we support others without comparing to our own practice? Can we find strength and purpose in the sustained, skillful effort, even if the results toward our goal are not coming as quickly as we like?

Let’s do this Yogasphere, and be birds of a feather, flying together 😊

June 2018 Subject of Month- Breath and Pranayama~ Pose of Month- Ustrasana (Camel)

Both our Pose and Subject for June encourage vibrant openness and ways for keeping strong, receptive, balanced and flexible!

Pranayama, the guided breath practices of yoga, can help us maintain a balanced internal atmosphere amidst the external wild fluctuations in everything from weather to the definition of a fact.  Pranayama practices can activate and clarify the mind, or calm and balance it. There are practices for warming the body, cooling the body, deeply relaxing the body. Diaphragmatic or deep belly breathing, when done in an unforced manner, is one of the simplest and most effective ways to disengage from the chronic “stressed-out” state in which the sympathetic nervous system prioritizes body systems toward flight-or-fight mechanisms resulting in emotional reactive patterns and bodily imbalances. Observe your breath to get an idea of the state of your mind!

Enjoy the following introduction to Pranayama by Anthony Serpiello, Yogasphere Instructor. Join Anthony from 8:30 – 9:15 am Tuesdays at Newtown for Guided Meditation and Pranayama, $5 cash drop in!

Pranayama (Expansion of the Life Force) is the fourth limb of Ashtanga (Eight-Limbed) Yoga. It consists of breathing exercises which help us to build a reservoir of vital energy in the body.

            In the Eight Limbs, Pranayama is preceded by Asana (Postures). The Asana are used to cleanse, strengthen and stretch the physical body in order to prepare it for higher practices in which we must sit comfortably for extended periods of time (Pranayama and Meditation). Pranayama is then practiced to cleanse and strengthen the Nadis (Energetic pathways of the body).

            Pranayama follows Asana because it is the bridge between the body and the mind. A person’s state of mind is reflected in their breath. When we are nervous we breathe quickly and shallowly. In dreamless sleep we breath smoothly and deeply because our minds are untroubled. When we are intently focused on some task we hold the breath without even realizing it. This is because the mind is still at that moment and this is reflected in the suspension of the breath. By controlling the breath we can control the mind. This is the practical use of Pranayama.

            Physiologically, Pranayama expands our lung capacity and allows us to absorb more oxygen. Over time, it also decreases our normal rate of breathing. If we look at animals, we can see how the breathing rate is directly related to life span. Mice take between 80 and 220 BPM (breaths per minute) and their average life span is 1 to 2 years. Dogs take between 20 and 30 BPM and live on average 10 to 20 years. Horses take 8 to 15 BPM and live about 50 years. And the tortoise breathes only 4 times per minute and on average lives 150 years.

            Consistent daily practice is the key to success in all Yogic practices. I hope this encourages you to develop a Pranayama practice and experience all of these benefits in your own lives.

   Ustrasana, or Camel Pose, allows us to open and offer our hearts, combining the strong support of the legs and core with the flexibility of the spine and openness of the  chest and shoulders.  Backbends encourage outward movement and connection, perfect for the late spring and early summer. They can be warming as well, so balance with cooling pranayama or forward folds as counter poses to bring the body and mind into harmony.


April 2018~ Subject: The Senses / Pose: Shoulderstand and Inversions

The Senses- How We Experience Our World
Embrace each of your senses in turn,
Seeing as being touched by light.
Hearing as immersion in an ocean of sound.
Tasting as enlightening.
Smelling as knowing.
Touching as electrifying.
Then leave all these behind,
and be intimate with the unknowable.
Lorin Roche, The Radiance Sutras
Our senses- how we see, touch, taste, hear and feel, define our relationship with everything in us and around us, providing the foundation for the workings of the mind. The mind is regarded as the sixth sense in yoga because in its natural, luminous state its function is to experience what the senses relay in an uncolored and pristine way. This informs us of our place in it all without comparison or separation, an unfiltered reference point from which to think and move. What happens when the mind becomes deeeply conditioned to filter and organize sensory intake around what best serves me, and my likes and dislikes, is evident in the current state of the world around us. We lose our ability to intake information with precision and objectivity because without even realizing it, we have formed a co-arising opinion based on our known likes and dislikes. Instead of experiencing anything as it is, we think and come to believe that the colored perception of the mind is an accurate depiction of the world and its happenings. This literally changes the way we experience the world through the senses, as the mind selects and prioritizes the things we intake that support our views. It’s a fascinating study of self, and we can look to the places we get defensive, self-righteous and judgmental to see how our mind strives to protect the world it has created for us at the expense of clear understanding of the broader human experience.
Finding our way to greater clarity and less conditioning requires us to take a big step back from what we think we know and go back to the basics of what is. Certainly the many lovely and beautiful yogic meditations/practices on the senses can help us find our way to slowing down, experiencing and feeling fully what is actually present in more moments of life. The Vijnana Bhairava Tantra, and its accessible translation by Lorin Roche as the Radiance Sutras, are comprised of mini-meditations for daily life that place our attention on what is happening in each moment. Each time we do this, we override the mind’s tendency to think, “I already know this, I already like/dislike this”, and give ourselves a chance to create new grooves in the functioning of our mind that encourage curiosity and connection. We take back control from the mind and say, “Let me see for myself right now how this tastes, sounds, looks, feels, and smells,” and use that information to constantly fine-tune our understanding of the world instead of falling into the old ruts and reinforcing our preconceived notions.
Throughout the day as well, we can simply check our minds again and again to notice when we have a strong negative or positive sensory experience, and see what the underlying source of the reaction is. Perhaps we review it and find that it is valid in that we really like or do not like that particular sight, sound, taste, etc. We can trace that back to what it reminds us of, what specifically about it we do or do not like. We can see if we held it as a personal like or dislike without making judgement about others who may like or dislike it. We can see if our mind already imprinted labels on the sensory information before we had a chance to even experience what was going on in this occurrence. Through this, we begin to rewire the mind to move again toward the experience, not the instant analysis, in order to feel fully our life as it happens.
Spring outside, and enjoy the gifts of nature in this vibrant season-  your senses will be delighted!

SOM~ March 2018 Shakti- Moving in Beauty and Rhythm

“Beauty is the force of consciousness that moves all things toward harmony.”  ~ Parvathi Nanda Nath

“From now on, let everything be harmonious. Let all be in beauty. O you, creator of universes, you are my only companion, It is only according to your will that I walk, And by your sacred path I am restored and renewed.” (Morning prayer of Diné’h – Navajo)

Shakti is the feminine aspect and power of absolute consciousness that is in all form and all movement. The dance between Shakti and Shiva provides the possibility for every cycle of creation, sustenance and dissolution in the universe. In the human realm,  Shakti energy provides the play in life that allows us to fully experience samsara, both the happiness and the suffering, so we can confront our fears and make choices toward liberation.  When we choose movements that align with our dharma (actions that maintain harmony), we have the possibility of living in beauty and loosening karma that otherwise would keep us bound in samsara. Don’t confuse this fierce and absolute beauty with the vapid, objectified and co-opted version that is pushed in our society; the beauty of Shakti does not depend on an externalized field of relative value or rest unconcerned while there is injustice, suffering and abuse of power in the world.

Our work is to distinguish between the wisdom actions of dharma and ignorant or self-serving actions of adharma. No problem, right 😊 ? As we have discovered, what sounds like an easy distinction becomes complicated as soon as our emotions and reactions get involved. Unless we become vigilant at watching our mind (which loves nothing more than to distort our perceptions in a way that aligns our thoughts and actions with our ego being served, protected, or elevated), we can spend a lot of time controlling, blaming, and defending with no progress toward recognizing where we get hooked. Shakti always reflects Shiva, the source of our luminous wisdom mind, our eternal and beautiful Self. When this light is obscured by jealousy, hatred, arrogance, uncontrolled desire or overwhelm, we are not able to access wisdom. Our movements become disharmonious. We get stuck in a limited groove, out of step with the flow of dharma, feeling far from beauty. Luckily, Shakti is present even here to ask us back to the dance floor.

A harmonious dance in samsara can seem impossible until we remember that we already know the rhythm, from there we can learn the steps. Shakti is the rhythm in every breath and heartbeat that longs to move us toward what we are underneath the veils. She sparks the desire to learn the steps so we see that differentiations in form are not inherently problematic, rather they make life interesting, textured, vibrant and fresh.  Differences without comparison or stratification provide the dance floor of liberation, as we get to work out our “moves” and learn what adds to harmony and what detracts. With practice, dedication, and grace, we feel the rhythm more clearly, and we become able to effortlessly make the more complex steps of choosing our actions skillfully and holding our experiences responsibly. We begin to intuitively analyze without judging, listen without deconstructing, speak without manipulating, and act with strength through service. Shakti, the power in consciousness, becomes the illuminating power in us. Here, the dance of life is filled with beauty and rhythm.

POM~ March 2018 Gomukhasana (Cow Face Pose) and Shoulder Openers

“Why would we want to twist our body into the shape of a cow’s face? Sometimes the Sanskrit name of a pose can reveal a hidden intention or unexpected aspect of the posture. Gomukhasana translates literally as “cow’s face pose.” Go is a root word that refers to the senses, because they nourish the conscious mind, just as cow’s milk nourishes our body. Mukha means passageway or an aspect of something. Combining the two words we see that gomukha refers to the art of working with the senses as a gateway to a deeper aspect of the mind.” Sandra Anderson for Yoga International

As with many Sanskrit words, gomukhasana can be translated at more than one level. The traditional translation is accurate and fun as we look for the cow face in both the position of the arms and to our folded legs and feet in this position. Along with that, this pose is wonderful as we move into spring, combining a powerful shoulder opener (much needed after this winter!)with a grounding and unique hip-opener. The option to come forward to a fold deepens the opening capacity of the asana for both shoulders and hips,and should be approached with care and contentment to where you end up! Remember props, especially straps to help with the shoulder binds, a blanket under the hip of the top leg or a block to sit on or between the knees if there is a lot of “in-between” space. One-half cow-face pose with the bottom leg extended is great for Gentle Level, as is the reclined version where thighs are crossed and knees drawn toward the chest. In more advanced classes, feel free to progress to Firelog Pose or wherever open shoulders and hips care to happily transverse!

Coupled with our Subject of the Month, Shakti, this pose also brings us to gratitude for all forms of the nurturers on our planet, of our bodies, our spirit and our minds. Those beings that renew and support life and endlessly give more than they receive in service to righting a cosmic balance that is currently out of harmony. Start humbly and see what the subtleties of this whole-body asana bring to you as space is revealed in your form!

See for detailed instructions on gomakhasana.

Subject of the Month~ Jan 2018 Sankalpa, The Resolve from Within

For many, this is the time of year to set into motion our resolutions, those changes we feel will bring improvement to some aspect of our life. There has been a great deal of study over the last years on how our approach affects whether our resolution will make a sustained positive effect in our life.  This research points to what the teachings of yoga have always told us; the most beneficial approach is to set a sankalpa- to go deeply into the longings of the heart and mind, touch the qualities here where we are most genuine and undefended, and set a resolve that aligns our energy, thoughts and actions with what serves that. Sankalpas are broad, and include the well-being of others as well as our own needs simply because they are rooted in a space that is inclusive and compassionate. By building on the realizations of what we already are, and the intelligent energies we already have, we touch a vast wisdom space of patient, steady, limitless resolve to embody our sankalpa skillfully toward a specific goal, or in a general life direction.

In the last months, our practices have strengthened our connection with this heart/mind space through seva (selfless service), loving-kindness meditations, and resting in stillness. Continuing with these, yoga nidra, and gentle inquiries, our sankalpa can form and be revealed. The qualities of strength, right effort and resilience developed from our asana practice can guide our movements in bringing this outward to the world. We can hold the same resolution as we would make in the traditional sense, yet approach from a place more far-reaching, communal and pervasive.  Remembering the underlying sense of purpose or joy that inspired our sankalpa will help immensely in keeping our desire to maintain it strong.

In his recent New York Times article, “The Only Way to Keep Your Resolutions”, David DeSteno summarizes the research that indicates a reason hard-nosed, willpower fueled resolutions often fail is that they place the brain in a constant battle between giving up pleasures of the present for perceived future gains. A good measure of self-control is needed to effect any change, yet if the nervous system feels forced into the new behavior, stress increases.  It therefore becomes more likely we will opt out as our mood deteriorates and the future gains lose their relative value. However, the research shows if we can approach the change we want to make from a place of gratitude, compassion, and pride (not arrogance, rather an appreciation of what we can do), it ties us to a kind of social more that uplifts the future value because the value now includes the well-being of others as well as our “future self”. As communal beings, we are hard-wired to want to sustain activities that benefit the group as well as the individual from the perspective of survival and emotional connection, and setting a sankalpa optimizes the energy of this. “Feeling pride or compassion has been shown to increase perseverance on difficult tasks by over 30 percent. Likewise, gratitude and compassion have been tied to better academic performance, a greater willingness to exercise and eat healthily, and lower levels of consumerism, impulsivity and tobacco and alcohol use. If using willpower causes stress, using these emotions actually heals: They slow heart rate, lower blood pressure and reduce feelings of anxiety and depression. By making us value the future more, they ease the way to patience and perseverance…. In short, they give us not only grit but also grace.”

To transcend our limited and separate sense of self, we need to know the the Self that lies beyond our personal desires, and our sankalpa provides the grace for that introduction. Once that meeting happens, a whole new and beautiful relationship with all in our lives is possible.

To get a head start on your sankalpa for 2018, check out the following workshop:

Creating Intention-Your Sankalpa for 2018 (Newtown) with Susan Sprecher                                                             Fri : Jan 05 2018 From: 6:00 PM – 8:00 PM



Subject of the Month~ Dec 2017 Stillness- The Essential State of Yoga

When you lose touch with inner stillness, you lose touch with yourself. When you
lose touch with yourself, you lose yourself in the world. ~ Eckhart Tolle
The famous philosophical texts of Yoga have different styles and means of pointing to the same truth- To know the true Self, one needs to truly know stillness. Indeed, not only in Yoga, but in every major spiritual tradition, stillness is revealed again and again as the secret to wholeness in heart, mind and body, and in experiencing the Divine. It is what allows communication between the relative and the absolute, and drops the individual self into the vast eternal Self. It is what allows a sense of ease and connection even in the most outwardly turbulent situations. The ancient metaphor is the top, when balanced from a stillpoint at center, the outward constant movement can be harmonious and seemingly effortless.
So many gifted poets, artists, musicians, philosophers have eloquently expressed the possibilities for union and peace in stillness. Pablo Neruda, Mary Oliver, the Sufi Poets, David Whyte, Thomas Merton, Ramana Maharshi, Lao Tzu and so many more.  Weave in practices from yoga – yoga nidra, guided relaxations,  mini-meditations during an asana pose, calming pranayama – and ease into this precious space of stillness in our classes this month.
There are many beautiful quotes from different traditions for contemplation if you’d like to take a look:
Here is the pdf of “Stillness Speaks” by Eckart Tolle from which the opening quote comes. Enjoy his interpretation of some of the classic approaches in yoga and spirituality toward resting in stillness.