Class Descriptions

Experience It All!

October 8-10, 2021 at the Bismarck Event Center

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Dorje Tibetan Yoga | Friday 5:00 - 6:30PM

Dorje Tibetan yoga is a complex system of yoga designed to be a complete body restorative system to “combat all disease” by balancing the body’s elements.

The Tibetan since the 11th century had access to a dearth of Indian yoga techniques and they refined these to serve the bodily needs of a lifelong meditator.

It’s designers had a knowledge of meridians, acupressure points of Chinese medicine as well as the Indian chakra system and yogic pranayama techniques. They combined these to create something complete and quick so that the ascetic could get back to a life dedicated to meditation. (This also happens to make this the perfect practice for modern office worker!)

Taught by Luke Armstrong

Osteoporosis Yoga Therapy Class for Preventing, Managing and Reversing Bone Loss* | Friday 5:00 - 6:30PM

The class will include a brief discussion on bone thinning, which happens to all men and women around the mid 30’s, and can progress to a diagnosis of Osteoporosis. Can Yoga help? What are the do’s and don’ts?

Using curiosity and awareness as our guide, instead of fear, we will safely learn basic yoga movements with modifications, to help us achieve our goal of strengthening not only our bones but our whole neuro-muscular-skeletal systems.

As a bonus, we will practice an asana sequence, created by a well-known MD who is a yogi himself, studied in a 2-year research project, which shows an 86% improvement in the participants bone density on follow up DEXA scans.

Yes, Yoga is the answer, come and join us to be smart and strong!
*Please bring a block, blanket and strap to this class.

Class taught by Yoga Therapist, Julie Bryant

*Class worth 1.5 Yoga Alliance CEU’s.

Essential Yoga* | Friday 5:00 - 6:30PM

Class description not currently available.

Class taught by Ruth Gough

*Class worth 1.5 Yoga Alliance CEU’s.



Beyond Pigeon - Opening and Strengthening for the Hips* | Saturday 8:00-9:00AM

As yogis we often love pigeon pose, but many times pigeon can be very demanding on the body. Our hips often need to be strengthened rather than put into continuous stretch. In this class we will combine unconventional methods of pigeon and hip movement, along with range of motion to find strength in our practice. We will play with a variety of “pigeon” variations, functional movements, strength movements, malasana squat, and some standing poses that you can incorporate into your personal practice or a classroom setting. Get ready to find your hip strength!

Class taught by Heather Dressler

Mamayasa* | Saturday 8:00-9:30AM

Because breath serves as the most powerful motivator for a healthy, happy birth, we bring it to the forefront in this Vinyasa-Hatha style prenatal practice. By linking yoga asana with breath and movement, mamas to be will ease the mind, nurture the body, and uplift the spirit, as well as share all of these wonderful benefits with baby. The ultimate purpose of this practice is to prepare each mother for a comfortable and empowered birth by connecting to breath, strengthening the ever changing body, and easing the discomforts often associated with pregnancy. Strengthen pelvic muscles, improve circulation, aid digestion, and enhance overall comfort during this blessed time of transformation. Because pregnancy is more than carrying a baby, this class is more than simply movement with breath. Mamayasa will nourish, nurture, honor, and comfort you at every stage of pregnancy. Let’s take care of you, Mama.

Class taught by Christine Aull

Ashtanga Foundation* | Saturday 8:00 - 9:30AM

We will start with some background of the Ashtanga vinyasa system, as well as some yogic philosophy. We will discuss the very specific breath, bandhas and drishti of Ashtanga and experience what ‘Vinyasa’ means according to the Ashtanga method. We will flow through the standing postures with modifications in the sitting postures and inversions- each person will be encouraged to attempt the postures at their level of ability, staying focused on the connection of the breath. With chanting, pranayama and meditation.
Do not eat 2- 3 hrs before

Beginners/all levels welcome

Class taught by Angie Kambeitz

*Class worth 1.5 Yoga Alliance CEU’s.

Strength Based Yoga for Athletes | Saturday 9:45 - 10:45AM

The class will take students through asanas that help support an athletes development as well as help build strength, proper body mechanics, combine breath with movement (which is huge for runners), and teach them to be present in their bodies.

Class taught by Danielle Turk-Bly

Unleash Your Shakti Goddess* | Saturday 9:45 - 11:15AM

Shakti, Mother Goddess, divine femininity is a necessary energy within each of us (yes, even you, gentlemen!) that gives us energy, momentum, and creativity. A Shakti Goddess has the dynamic power to maintain balance in the world. In fact, in many Hindu myths, it was Goddesses like Durga who were called upon to save the world from evil! This workshop will focus on stories of the Goddess and will incorporate asana, pranayama, meditation, and chanting. Come learn about the Divine Feminine to understand YOU have all the tools within you to connect to your true purpose, embody confidence, and live passionately.

Class taught by Andrea Paradis.

*Class worth 1.5 Yoga Alliance CEU’s.

I'm 50+, I'm Not Dead* | Saturday 9:45 - 11:15AM

It’s never to late to begin your practice and as teachers we need to remember to invite students of all ages and abilities onto the mat. This demographic is loyal, has the time and money to attend classes and 50 is the new 40. Research has shown that at as we age we need to remain mobile. An exploration into health and mobility challenges of this age group as they arrive on the mat and how to make them feel welcome and increase class sizes.

Class taught by Sigrid Strebe.

*Class worth 1.5 Yoga Alliance CEU’s.

The Art and Science of Meditation | Saturday 11:30 - 12:30PM

Modern and Ancient Understanding of the Body, Mind and Spirit.

Every culture has a wisdom tradition, many of which include meditative methods and understandings of mind and body. Ancient traditions utilize observation and introspection to assess effectiveness of meditation. Modern traditions utilize technology and testing as well as an individual’s experience of benefit. As modern medicine embraces meditation, it is finding application for emotional, mental and physical healing. This workshop is a window into current research on meditation’s effects on the brain, nervous system and overall functioning, as well as an opportunity to apply specific meditative techniques. Participants will be encouraged to examine information, apply methods and assess their experience with several techniques!

Class taught by Linae Bieber.

Gentle Somatic Yoga* | Saturday 11:30 - 12:30PM

Gentle Somatic Yoga (GSY) was created by James Knight on the work of Thomas Hanna and others. Learn how to discover areas of Sensory Motor Amnesia (SMA) and then strengthen and integrate the brain-to-muscle connection to access Sensory Motor Awakening. The therapeutic Somatic Movement Flows can help relieve chronic neck, shoulder, back, hip, knee, and foot pain. These Flows significantly increase flexibility, enhance strength, and improve posture. “Somatic “ means experiencing the body within. Think of these movements as a series of coordinating muscles, sensing, feeling, and thought to foster greater interoception and embodiment. This interoceptive capacity connects us more with our inner intuitive guidance that helps us self-regulate and self heal. FIND YOUR INNER YES!

Class taught by Lori Hill.

*Class worth 1 Yoga Alliance CEU’s.

4 Pillars of Health and Yoga | Saturday 11:30 - 12:30PM

Join Eric to learn how to connect the 4 pillars of health to your yoga practice and everyday life. This workshop style class creates a conversation with participants about how their health can be positively impacted with the incorporation of yoga.

Class taught by Eric Rochholz.

The Heart of Yoga - Finding Your Inner Warrior | Saturday 1:30 - 2:00PM

We are all strong in so many ways, yet we need to learn to take off our armor and open our hearts to all of the possibilities life has to offer. On July 1, 2018, Sigrid had a heart attack, however the real story is about what she discovered about herself after that day.  Learn how gratitude can help you create the life you love despite any hardship thrown at you.  Finding your inner warrior is about the balance between strength, softness and the belief that anything is possible.  

Guest Speaker – Sigrid Strebe

Featured Speaker brought to you by: Schedulicity

Chair Yoga | Saturday 2:15 - 3:15PM

Sit your way to better health! Chair Yoga is a theraputic adaptive exercise. By using a chair you will be able to:

  • bend and twist with a supportive base
  • lift your lower body by using support
  • build strength, flexibility and release stress while using the chair as a prop
  • improve balance
  • pranayama and meditation included

Class taught by Kathy Underdahl

Introduction to Ayurveda- The Science of Life* | Saturday 2:15 - 3:45PM

Join us to learn more about this 5000 year old proven technique for a healthy lifestyle. This is not a diet but an owner’s manual for your body. The information presented will transform the way you think about food. Understand the early signs of indigestion as it may relate to illness and disease. If you feel uncomfortable after eating a meal, have inflammation, joint pain, and problems sleeping or with weight loss, these are signs of an imbalance. We will discuss the digestive system and help you gain insight on food combinations that might not be working for you. Our body is a miraculous biological organism that is made up of natural chemicals and with the right food combinations will bring you back into balance. Join me to learn how an Ayurvedic lifestyle can help.

Class taught by Brenda Stone.

Want to learn more about this owner’s manual for your body? Check out Brenda & Allison’s conversation about Ayurveda!

*Class worth 1.5 Yoga Alliance CEU’s.

Kosa's: The Inner Journey* | Saturday 2:15 - 3:45PM

The ancient yogis drew a map to explore the deepest levels of our being and to facilitate the inward journey of yoga. This map, called the kosa’s, are imagined as layers of an onion and form a barrier from realizing our true nature of bliss and oneness with the universe. Join Allison as we use the tools of yoga to peel back these layers and bring our awareness deeper and deeper into our bodies, eventually reaching the innermost core, our True Self.

Class taught by Allison Rissel.

*Class worth 1.5 Yoga Alliance CEU’s.

Yoga at your desk- Taking yoga to work | Saturday 4:00 - 5:00PM

Sitting at a desk for long periods tends to create physical problems and mental stress. Practicing yoga at your desk will help to alleviate muscle tension which builds up through the workday. The movements and relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome.

Additionally, one of the best benefits of yoga is how it helps a person manage stress. Incorporation of mindfulness and breathing into the workday fosters mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, centers attention, and sharpens concentration.

This class will consist of about 15 minutes lecture and 45 minutes practice of various chair poses which can be done at your desk. And how can this help at work? Being physically or mentally stressed interferes with the ability to be fully present in the moment, which can result in adverse effects such as missing important information or making mistakes. The goal of this practice is to alleviate those stresses in order to function more effectively at work and to have a better overall feeling of well-being, all of which translates into a calmer, deeper appreciation of the work at hand.

Class taught by Bonny Fetch.

11:11 The Practice* | Saturday 4:00 - 5:30PM

11:11 The Practice is an urban yoga methodology driven by upbeat music and influenced by Vinyasa Yoga, in a manner that combines 11 primary yoga poses, 4 cardio bursts, 11 Sun Salutations, secondary yoga poses, and chakra clearing movement all while utilizing palindrome sequencing. We create the sequence, then we flip it and reverse it on the other side.

Meant for men, women, and Yogis that want to vibe out to good music with the benefits of stretching, toning, chakra balancing, and cardio. Gain balance and strength, find rhythm, release endorphins, and allow your mind to happily get lost in the flow. Ya dig?

This session will begin with a short 30 min lecture describing what 11:11 means and detailing helpful specifics in how to remain safe and get the most benefit out of this fun practice. The number eleven is a very spiritual and powerful number. According to numerology, the number 11 is a “master number” which signifies intuition, insight, and enlightenment. The lecture will continue with some basic form breakdown examples and 11:11 movement specifics, proper core engagement details, and chakra cleansing movement to provide clarity and to help one feel prepared and confident to begin the physical practice. Then the 11:11 The Practice class itself will begin, occupying the final 60 minutes. Can’t wait to help you level up your yoga game physically and mentally with this intentional and fun practice.

Class taught by Lindsay Masset.

*Class worth 1.5 Yoga Alliance CEU’s.

Yoga for Depression* | Saturday 4:00 - 5:30PM

Studies show that yoga can help with stress, anxiety, and depression.  The focus on deep breathing and stretching your body is effective for relieving the symptoms of depression, such as sleep troubles, pain, and a loss of energy.  In this 1.5 hour workshop, you will be introduced to the multidimensional nature of depression (how it affects both the inner and outer dimensions of life), as well as to empowering yoga techniques for working with depression.   The practice will address the anatomical and physiological symptoms of depression and is designed to work with symptoms of depression at the level of thought cognition, mood, feeling, behavior, and action. 

Class taught by Karla Hensrud-Wagner.

*Class worth 1.5 Yoga Alliance CEU’s.

Blending the Beauty of Yin, Restorative and Nidra Yoga* | Saturday 4:00 - 5:30PM

Experience deeper levels of inner peace and tranquility than you ever imagined possible! This hour and a half session, infused with traditional yogic wisdom, will blend the practices of Yin and Restorative Yoga with Divine Sleep Yoga Nidra©.

Each of these yoga styles will flow organically while systematically guiding and relaxing participants at every level of their being. Students will learn the basic poses of Yin Yoga- enhanced with gentle Restorative Yoga adaptations. The highlight of the session will be a full length Divine Sleep Yoga Guided Meditation © practice.

Through the use of breath awareness techniques, body scanning, and nature imagery, we will take a journey through the Koshas (the 5 sheaths of the body) to cultivate a sense of presence and deep rest.
Once you have completed this blended Yoga journey, your world will take on vibrant textures of peacefulness, tranquility and awareness. Take this time to give yourself permission to rest, renew and restore and enjoy a complementary Golden Milk refreshment at the studio before departure. (PS You can easily walk downtown from the studio for dinner/nightlife and discover the Bismarck vibe.)

Class taught by Betsey Gross.

Note: This session is offered off-site at the Yoga for You Studio in Bismarck located across from the Bismarck Veteran’s Library. All props and mats needed for this session are provided to participants at the studio.

Pre- registration is required and class size is limited to 16 students. RSVP here.

*Class worth 1.5 Yoga Alliance CEU’s.

Kirtan | Saturday 6:00 - 7:00PM

Kirtan is a devotional practice of connecting to the heart. The “music of yoga,” a Kirtan consists in singing ancient mantras as a meditative practice. This can be quite transformative and healing, allowing participants to create an inner vibration that has the potential to release them from no-longer-serving thought patterns and tendencies. It is a lovely space perhaps best described poetically as a gathering of lovers singing from their heart to their highest bliss.

This Kirtan is donation based and supports the Integral Heart Family

The Integral Heart Family is a 501c3 charity based in Antigua, Guatemala dedicated to transformation. We currently provides 83 children born into generational poverty with all they need to grow, succeed, and thrive.

Students participate in after-school programming that includes psychology, history, English, international affairs, critical thinking, human rights, yoga, meditation, art, homework help, and more! Our center is a place of laughter, smiles, and inspired dreamers.

Website: www.integralheartfoundation.org
Video: https://youtu.be/5EapaMiaDYU
IG: @IntegralHeartFamily



Tai Chi - Medication in Motion | Sunday 8:00 - 9:00AM

Tai chi is an ancient Chinese practice combining essential principles that include the mind being integrated with the body; fluidity of movement; control of breathing; and mental concentration. The central focus is to enable the qi or energy force to flow smoothly and powerfully throughout the body. The practice of Tai chi achieves the total harmony and balance of Yin and yang where the inner and outer self comes from the integration of the mind and body. Growing evidence suggests that this mind-body practice has value in treating or preventing many health problems. As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched.

Class taught by Crystal Grenier.

What does Medication In Motion mean? Check out Allison & Crystal’s interview!

Trauma Sensitive Yoga Workshop* | Sunday 8:00 - 9:00AM

Trauma is a samskara, a knot in the consciousness that affects the whole body, both physically and mentally. In trauma, the body’s alarm system turns on and stays in high alert. In this workshop, we will join Tiffany as we explore multiple ways to create a more positive space for healing within your class for those affected by trauma. We will discuss keys ways to help integrate therapeutic yoga practices for your clients dealing with trauma. This workshop gives guidance in helping your students “rewire” their brains to regulate their responses to everyday stress and situations by making choices and being present.

Class taught by Tiffany Johnson.

Is this a good class for you? Check out Tiffany & Allison’s conversation about trauma.

Kali Goddess Flow | Sunday 8:00 - 9:00AM

The goddess known as Kali represents destructions, death, transformation, and time. She is the embodiment of the strong creative feminine energy known as Shakti. Her fierce and powerful divine energy destroys what is dark to make way for light. We will connect with the goddess energy of Kali through a rooted asana flow practice to cultivate internal power and strength. With this fluid practice, you will begin to acknowledge and learn from the inevitability of change. We will use the breath to find movement within each asana, building heat to destroy what no longer serves you and invite in the light of transformation.

Class is taught by Terra Scharnowske.

Ayurveda and Daily Routine: Living in Harmony with Nature* | Sunday 9:15 - 10:45AM

Ayurvedic lifestyle is about balancing our internal and external environment. Daily routines can help us to live in harmony with nature by understanding the various cycles that govern our mind and body.  If we are experiencing fatigue, irritability, and having problems with our health it could mean that we are just not in sync with our environment.  In this session, we will learn about the importance of dosha cycles as they are related to the time of day, season and year. Our bodies intrinsically know when it is time to eat, rest, and move for optimal vitality.  We simply need to become mindful of the signals that our body is giving us by understanding the rhythms of nature.  I will give you examples of simple changes that will make a big difference in your daily routine to allow you to experiences the full potential of well-being.

Class taught by Brenda Stone.

Your 7 Hearts - Meditation and Sound Bath | Sunday 9:15 - 10:45AM

In the precious human body we can agree that more exists UN-Seen than SEEN, in fact; having a physical body is only one layer of seven. Seven layers work together to comprise the energy of your being. Consider that every layer of our “body” has its own set of seven major chakras. This creates a total of 49 energetic points that project what we know as the Aura.

This meditation focuses on centering the heart chakra within each of our 7 bodily layers; these are your 7 heart centers. You will be guided to the physical points that correlate to each heart chakra. We will relax and connect to these medial points with the use of gentle self massage and the assistance of a sound bath of Tibetan Singing Bowls. Come to cleanse and balance the heart, in every layer of your existence.

Class taught by Kim Olson

Finding Your Dharma within Your Karma* | Sunday 9:15 - 10:45AM

Poet W. H. Auden wrote, “We are all here on earth to help others; what on earth the others are here for, I don’t know.”

Auden was funny, and perfectly captures the essence of karma and dharma. Karma is the act of generating experiences to pull you beyond your existing persona, and dharma is the act of expressing your existing persona for the highest good of all.

Finding your purpose can feel like a puzzle, but your path shows up in your patterns, and karma and dharma are inseparable in a joyful, successful life. You are the maker of your life; discover how karma (how you are) and dharma (who you are) can help you make the most of yours.

This 90 minute workshop includes a brief asana practice, pranayama, meditation, philosophy, self-reflection and discussion.

Class taught by Helen Stutchbury.

What does Dharma & Karma mean? Check out Allison & Helen’s conversation here!

*Class worth 1.5 Yoga Alliance CEU’s.

The Psychology of Stress: Resilience-Boosting Benefits of Yoga and Mindfulness | Sunday 11:00 - 12:30PM

This workshop will help attendees recognize, understand, and reduce stress through yoga and mindfulness. We will cover a toolbox of established strategies to benefit the individual, as well as yoga students, friends, and loved ones. Everyone is welcome! The content will draw on current research and examples from both psychology and neuroscience, with all concepts explained in layperson’s terms. The workshop will include exercises for self-reflection, an upbeat lecture component, and the opportunity to put newly learned principles into practice with meditation. In summary, we will learn, grow, and then take time to slow down. Remember, happiness is trying to catch you!

Class taught by Antonia Cartwright.

Life Balance | Sunday 11:00 - 12:30PM

Is there such a thing as balancing your life? It seems like we all want this and it is something we are always trying to achieve. In this session, we will be discussing what gives and takes your energy in the day-to-day things of life. We will find ways to make small changes that will bring you more energy and balance. This is a workshop for thinkers and people who want change. Come with an open mind and I will come with paper, pencils, so together we can make shift happen.

Class taught by Rhonda Brinkman.

Chakra Balancing* | Sunday 11:00 - 12:30PM

Explore your yoga practice on a deeper level as we learn about the characteristics and functions of each chakra and how we can balance them using yoga, pranayama, aromatherapy, and colors. Create harmony in the body and learn the basic principles of this sacred Vedic science.

This workshop will be a combination of yoga practice and meditation, to fully understand and incorporate these elements.

What you will gain from this workshop:

  • Properties of essential oils related to each of the seven major chakras
  • Overview of chakras and what they look like when they are out of balance
  • Handout on essential oils, yoga asana, pranayama techniques and colors associated with chakra balancing.

Suitable for all levels.

Class taught by Stephanie Strand.

Not sure what Chakras are? Check out Stephanie & Allison’s conversation about these energy centers! 

*Class worth 1.5 Yoga Alliance CEU’s.

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