Class Descriptions

Experience It All!

September 15 & 16, 2023 at Bismarck State College



Gentle Somatic Yoga on the Wall | Saturday 8:00 - 9:30 AM


How does your body look? How does your body work? How does your body feel at work, rest and play?

Together we will explore movement strategies to promote efficient breathing, improve alignment, connect to the deep core and improve stability from the inside out. I will address the three main body reflexes; green light reflex, red light reflex, and trauma reflex to help you learn something about your posture. We will use movement principles from Gentle Somatic Yoga such as pandiculation, means-where-by, feathering and interoception to assess how things work. The wall will give us feedback as we explore a variety of movements and shapes to assess balance, stability and mobility. Feed your brain with new information and create new neurological connections to coordinate movement with balance and ease. Awaken the Possible!

Props Needed: TBD

Class taught by Lori Hill

Tapping Within | Saturday 8:00 - 9:30 AM

Brief introduction to tapping (EFT/Emotional Freedom Technique), the benefits, and how to incorporate tapping with yoga, with various challenges in life, and with your breath throughout your day.  Attendees will learn a few different options on how and when to combine tapping with breath and movement. Spoken words and phrases are omitted to keep things simple, calm the nervous system, feel internally and physically soothed, and improve focus on connecting with the breath. When we feel better, we do better, in EVERYTHING.

Class taught by Sommer Hunke

Bionic Body | Saturday 8:00 - 9:30 AM

Do you have any idea how many knee and hip replacements are done each year?

More than 600,000 knee replacements are performed each year in the United States. With an aging population staying in the workforce longer and obesity on the rise, demand for total knee replacement surgery is expected to exceed 3 million by the year 2030.  In addition, more than 300,000 hip replacements are done a year. That number more than doubled over a 10 year period.

These people are not dead, in fact they are in essence restarting their lives.  They have regained mobility so they can be active again.  They may have grandkids they just want to play with more actively, and travel. They want to live an active retirement.

Are you seeing more of this student in your classroom? Are you curious about the best ways to adapt yoga postures for hip & knee replacements?

Join Sigrid to learn more about how to modify and make classes more accessible to this growing population.

Props Needed:

Class taught by Sigrid Strebe.

Go Beyond Virabhadrasana | Saturday 8:30 - 10:00 AM

Virabhadrasana or ‘Warrior’ is an iconic group of standing poses in yoga.  They are woven into most yoga classes and have many variations.  Just like other postures, virabhadrasana, has a deep history and yogic mythology behind it.  We will take the time to examine virabhadrasana, learn the tragic love story behind it and how the pose brings to light ego and truth.

Class taught by Terra Scharnowske

Primary & Secondary Foods for Health | Saturday 10:00 AM - 12:00 PM

Being healthy is a multifaceted practice.  Food and physical movement is one branch of many modalities one can use to feel happy and abundant.  Let’s dive deeper into nutrition that is both physical and food for the soul through activities like connection with others, pursuing your career as a yoga teacher, or finding time to start that hobby you’ve always been wanting to do.

Equipment Suggested: Yoga Block, Bolster, Yoga Strap

Class taught by Danielle Turk-Bly.

Function Over Form-Our Alignment Principles | Saturday 10:00 AM - 12:00 PM

In this workshop we will be looking at how our bodies represent various common poses. Breaking down these “yogic shapes” can give insight into deeper layers of our Self. By knowing and understanding our bodies in poses we can know when we are in “alignment” without having to look in a mirror or ask our teachers for help. We can learn to be present and mindful in each and every class. 

We are the only ones that know our bodies inside and out. We are the only ones that can affect change in ourselves and be present in our practice. Through this embodiment of Self, our functioning as a person can lead to better alignment on the mat, so we can be healthy, happy, and whole people. 

Props needed: Yoga block

Class taught by Stephanie Strand.

Chakra Groove | Saturday 10:30 AM - 12:00 PM

Dance is the conversation between the body and soul. Our bodies were designed for movement and our soul is here to express. Chakra Groove will enlighten and empower you to move authentically and creativity, while nurturing what you may need most. You will move in unified rhythm or movement, while exploring ways that feel good in YOUR body. Music, messaging and movement will represent each chakra starting with grounding tribal beats to heart warming vibrations to an ending meditation. Groove combines heart thumping beats, strength and mobility movement, yoga postures and meditative soulful rhythms. This class is for EVERYONE and is the perfect recipe to release, energize and nurture your body, mind and soul.

Props needed: Yoga Block or Cushion

Class taught by Jenn Shanahan

Radiant Self-Love Through Ayurveda | Saturday 2:00 PM - 3:30 PM

Let’s talk about “REAL” beauty for a minute. We all have routines in the morning and evening hours, but how much time do we spend in those moments really being present with ourselves and giving thanks to our bodies for being healthy and working hard everyday? During Allison’s class you will learn new ways to step up your daily routines by turning to ayurveda and sacred rituals of self-love. You’ll learn more about Dinacharya and flow through a revitalizing practice that gets you feeling so good by the end, it’ll be hard not to love yourself and others a little bit more. Join us in hopes that you can view your own routine as a ritual for cultivating true beauty – radiant self-love.

Class taught by Allison Grippe

Sound Bath | Saturday 2:00 - 3:30 PM

Come and enjoy a deeply-immersive, full-body sound experience that uses sound via gong and sound bowls to invite gentle yet powerful therapeutic and restorative processes to NURTURE YOUR MIND AND BODY.

Suggested Props: Blanket, Pillow and Mat for comfort

Class taught by Kari Donner. 

Yoga & 12 Step Recovery | Saturday 2:00 - 4:00 PM

Everyone has an addiction whether from a minor addiction of gum chewing to the more severe addictions we face in society.  The characteristics and effects of addiction can easily be described as separation. Addictive behaviors disconnect us from ourselves, our loved ones, our environment and so much more.  

In this workshop we will look at how yoga can be designed to complement the work of the 12-step program in alleviating the pain and suffering that comes with addiction and relapse helping all people recovering from all manifestations of addiction, from behavioral addictions to substance abuse as well as supporting those who are impacted by people who live with addiction.  Come connect the dots between the ancient wisdom of yoga, and the practical tools of 12-step programs.

Class taught by: Karla Hensrud-Wagner.

Creating Balance | Saturday 2:00 - 3:30 PM

Examine what influences balance- in body and mind. This class will provide an overview of various aspects that play into balance. Look at balance as a physical, sensory, and mental experience. Not limiting the concept of balance to just the standing single-leg or inverted postures that are generally viewed as “balance poses”, all active physical presence will be examined. Learn creative ways to approach stability within your yogasana practice, and build a foundation of balance for your practice and daily life.

Class taught by Caitlin Schaefer.

Moon Magic - Creating Lunar Abundance | Saturday 4:00 - 5:30 PM

Harness the magic of the moon as you discover how to use its rhythms to connect to the natural world, your internal world, and your dharma. You will learn how to work with the moon cycle in 8 phases that alternate between Yang and Yin. Both are necessary for abundance! 

Props Needed: Bolster

Class taught by Brenna Rollie.

Elemental Yin | Saturday 4:00 - 5:30 PM

Unique to you and defining your superpowers and super challenges, the 5 Elements (Earth, Fire, Water, Air & Wood) are the world’s oldest personality system. They explain why we do what we do, say what we say and think what we think. By channeling energy through specific Yin yoga poses, we can help to promote a free flow of prana (energy) and a more balanced emotional and physical body.

Props Need: Yoga Block or Bolster

Class taught by Roxanne Jablonsky.

To stretch or strengthen (that is the question) for less back pain | Saturday 4:00 - 5:30 PM

The first thing we hear from someone when they are having back pain is you should do yoga and stretch more. But the truth is we should find a balance between strength and stretch. This class will provide a mixture of physical practice and lecture to broaden your current movements and teaching format for a more balanced practice of strength and stretch  to help clients and students with back pain. 

Props Need: Yoga Block and/or strap

Class taught by Heather Dressler.

Kirtan Workshop | Saturday 4:00 - 5:30 PM

Do you want to focus, concentration and a clear mind? Do you want to surrender and feel peace in your heart? Do you want BLISS?

Chanting has the power to do all these things! 

In this class we will chant mantras and connect to the vibrant energy of kirtan. But before we delve deep into bliss, we will take some time to explain the chants, break down the language, the mythology and the energy they are invoking. We will demystify mantra, chanting and kirtan, learn to incorporate aspects into our daily practices and tune our bodies and voices to a higher vibration.

Props Need: none

Class led by Angie Kambeitz, Allison Rissel, Lydia Davis and Andrea Falcon.



The Body as A House: Materials, Metaphor, and Magic inspired by Katonah Yoga | Sunday 8:00 - 10:00 AM
Join David Triptow for a morning workshop as we explore a class inspired by the material, metaphors, and the magic of Katonah Yoga. We will focusing on the metaphor of our Body as a House and develop an understanding of the archetypal abode, three floors, nine rooms, and ten doors. This workshop will include asana poses, pranayama, and meditation. Whether you’ve experienced some Katonah Yoga or if you are completely new to it, this session will leave you with plenty of information and insights for your practice. 
Katonah Yoga is a syncretic hatha yoga practice developed by Nevine Michaan over 40 years. She and her teachers incorporate classical Hatha yoga with Taoist principles, geometry, magic, mythology, metaphor, and imagination – in a practical framework designed to potentiate personal and communal well-being.
Framing the practice, maps of time and personal space are defined and refined. Themes using asana as origami, manipulating form for function and developing a sense of personal measures are incorporated in Katonah Yoga practices.
Katonah Yoga is organized around three principles of esoteric dialogue: 
–  all polarities are mediated by trinity;
 – the universe has pattern, pattern intelligence; 
– by virtue of repetition there is potential for insight. 
Disciplined techniques are organized for revelation through revolutions.

Suggested Props: Yoga Block, Strap, and Bolster

Class taught by David Triptow.

Transform Your Resilience with Nature | Sunday 8:00 - 9:30 AM

Prairie grasses endure brutal ND winters yet are resilient, bouncing back with colors. Learn from an environmental scientist on how you can level up your resilience by learning with/from nature. Through lecture, discussions, and asana, you will leave this workshop with confidence in yourself – and an itch for adventure!

Props Needed: Yoga Block

Class taught by Michelle de Leon.

Lymphatic Flow: Finding Freedom & Fluidity | Sunday 8:00 - 10:00 AM

This will be a healing and interactive class while mixing in some fun too. Keri and Jenn will share healing practices and amazing knowledge,  using tuning forks, Ayurvedic medicine, yoga, breathwork and so much more. They’ll guide you through meditation, fully explain the Lymphatic system and its importance in the body, and teach you how to use a tuning fork to encourage Lymph flow. Jenn will teach you Ayurvedic practices, foods and herbs to encourage Lymph flow, followed by Keri guiding you through a Lymphatic yoga flow embracing Kundalini yoga movements to help flush and detox your body. You will gain knowledge you can take back into the studio or home helping your body find freedom and fluidity. 

Lymphatic congestion can lead to swollen tonsils; recurrent sore throats; chronically enlarged lymph nodes, swelling of the hands, feet, ankles, and/or breasts; slow healing itchy rashes; low immunity, infections and overall sluggishness. Yoga twists and inversions, as well as Kundalini flow practices that incorporate sun salutations and vinyasas, get the lymph moving again, and that alone can help restore your overall health. Let Jenn and Keri help you find your very own lymphatic healing practice.

Class is taught by Jen Hon and Keri Vammer.

How to Meditate | Sunday 10:00 AM - 12:00 PM

This workshop will discuss the definition of meditation using the Yoga Sutras, the benefits of meditation, and how to create a consistent home sadhana (practice). You will leave with an understanding of how to structure your practice from your meditation seat, through pranayama, and how to focus a busy mind.

Suggested Props: Yoga Block or Bolster

Class taught by Andrea Paradis.

Do You Bounce Medley | Sunday 10:30 AM - 12:00 PM

The perfect blend of our 3 theme classes:.  Learn the health benefits of bouncing on a mini trampoline, then participate in the joyful jump. We start with gentle body movements & easy listening music while you get to know your balance & bounce technique. We pick up the pace and music tempo by getting our bodies moving into multi dimensional patterns, giving you a head to toe workout. We take it down to the mat, ending class with empowerment,  positive affirmations, drumming, dancing, strengthening & lengthening.

***This class is limited to 15 participants and is first come first serve.

***Clean shoes are required.

Props Needed: Yoga Strap

Class taught by Jules Wilson.

Bandhas on and off the Mat | Sunday 10:30 AM - 12:00 PM

Applying the Bandhas, mula, uddiyana, jalandhara, hasta, and pada, on and off the mat, promoting energy and safety.

Props Needed: Yoga Block and Strap

Class taught by Janel Schiele.

Qi Gong: 5 Elements | Sunday 1:30 PM - 3:00 PM

Qi Gong according to the 5 ever shifting energies of fire, earth, metal, water and wood.  Learn basic movements for each element with corresponding emotions, organs and body areas.  There will be time to explore specific body concerns and guided meditation.  

Class taught by Elicia Faul.

Live in Balance with Ayurveda | Sunday 1:30 PM - 3:00 PM

Life likes to constantly challenge us and throw us off balance leading to stress, depression, achy joints, sickness and dis-ease. The principles of ayurveda help bring us back into balance, especially when we understand our unique dosha and how the qualities of our environment affect us.

This class will provide you with a basic understanding of Ayurveda and how it can support your health. We will explore your unique dosha and how you can create a more balanced life.

Class taught by Allison Rissel.

Astro-Wellness for Students and Teachers | Sunday 1:30 PM - 3:30 PM

This Astrology Wellness Workshop is for teachers and students to dive deep into their Zodiac signs as a way to understand their physical and spiritual health! You will learn all about the element, quality, symbol, and keywords that make up the core archetype of the sign. You will dive deep into the life sector (house) that is ruled by the sign as well as the physical body part(s) to understand possible patterns of dis-ease throughout your lifetime, especially the emotional connection. Utilizing key wellness tools such as yoga, pranayama, oils, herbs, and crystals can help aid in healing, soothing, and recovering. Learning about your Zodiac signs, especially your Sun, Rising, and Moon elevates the teacher and practitioner to a new dimension of self-awareness, empowerment, and energy mastery.

Props Needed: Journal and Pen

Class taught by Sirena Dudgeon.

Find Your Power Animal | Sunday 3:30 PM - 5:00 PM

When you need empowerment, tap into the essence of your power animal and embrace their qualities to guide you along your path. In this class, you will gain access to your power animal through a shamanic sound experience.

Props Needed: Yoga Bolster

Class taught by Alex Johnson.

Incorporating Crystals Into Your Classes and Your Life | Sunday 3:30 PM - 5:00 PM

Crystals are as functional as they are beautiful. Together we will practice how to use them and how to offer them in an unpretentious way to our students.

Props Needed: Yoga Bolster, Yoga blanket, Journal, Pen, and Favorite Crystal

Class taught by JoLynn Lentz.