Offerings
Small-group In-person Yoga Classes
For weekly small-group classes please organize a group of three people and contact me when you are ready to get started, then we can choose a day and time. You can also let me know that you are interested, and I can try to match you up with a group. Classes will be held in my Healing Center by the airport.
Yoga for Ageless Grace - Ongoing Weekly Hybrid Class
Live at Light on the Mountains, also available On-line
12446 State Highway 75,
Ketchum, ID 83340
Wednesdays - 11am to 12pm Mountain
10 to 11am Pacific, 12 to 1pm Central, 1pm to 2pm Eastern
10 to 11am Pacific, 12 to 1pm Central, 1pm to 2pm Eastern
Open to the public!
Each week in this gentle class we will explore specific aspects that help us maintain our youth. Aspects include: Breath Exercises, Spinal Movements, Joint Movements, Strengthening Abs, Balance, Relaxation, Focus/Meditation, Eye Yoga.
Class will include: Easy Movement, Gentle Yoga - both Strengthening and Lengthening Muscles, Mudras (hand gestures), and Mantra (sound).
We will use a chair during this class, and Colleen will offer variations of postures so that there is always a place for you to be, and feel comfortable. All levels, and ages welcome.
Bring your own yoga mat. $20 per class
This class is available to attend both in person, and on-line. Pay at the class with cash, check or Venmo. To pay with credit or debit card, and for on-line attendance, you must preregister, use the below link.
Click the Register Here button below to go to Ubindi, then scroll to the date you would like to register for.
For on-line participation please register at least 60 minutes prior to class start time. Thank you!
Each week in this gentle class we will explore specific aspects that help us maintain our youth. Aspects include: Breath Exercises, Spinal Movements, Joint Movements, Strengthening Abs, Balance, Relaxation, Focus/Meditation, Eye Yoga.
Class will include: Easy Movement, Gentle Yoga - both Strengthening and Lengthening Muscles, Mudras (hand gestures), and Mantra (sound).
We will use a chair during this class, and Colleen will offer variations of postures so that there is always a place for you to be, and feel comfortable. All levels, and ages welcome.
Bring your own yoga mat. $20 per class
This class is available to attend both in person, and on-line. Pay at the class with cash, check or Venmo. To pay with credit or debit card, and for on-line attendance, you must preregister, use the below link.
Click the Register Here button below to go to Ubindi, then scroll to the date you would like to register for.
For on-line participation please register at least 60 minutes prior to class start time. Thank you!
Therapeutic Hatha Yoga: Relieving the Neck and Shoulders On-line Class
Saturday, August 8th
8 to 9:10am Pacific, 9 to 10:10am Mountain,
10 to 11:10am Central, 11am to 12:10pm Eastern
8 to 9:10am Pacific, 9 to 10:10am Mountain,
10 to 11:10am Central, 11am to 12:10pm Eastern
Join me on Zoom for a specially themed 70 minute yoga class.
In our Special August Class we will use somatic movement, gentle yoga, and hatha yoga to create awareness, mobility, and strength, to help create balance in the neck and shoulders.
The neck and shoulders can develop patterns of tension where they become chronically tense or tight, and even sometimes inflamed. This was an area in my own body that I used to have issues with. I had frequent headaches, and my body was usually in pain. I have sinse learned to manage stress with mindfulness practices like meditation and breath work and that has made a tremendous differendce. I also do some simple movements daily that help to create balance in the neck and shoulder muscles. Awareness has helped me to not overuse certain muscles that were creating strain in my body. I look forward to sharing what has worked for me.
The class will include: Pranayama (breath exercises), Somatic Movement, Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
Open to all level students.
$25
You do not need to be present in the class. It will be recorded, and you will have access to the video through Aug 15th.
Click the Register Here button below to go to Ubindi, then scroll to Therapeutic Hatha Yoga: Relieving the Neck and Shoulders on August 8th.
In our Special August Class we will use somatic movement, gentle yoga, and hatha yoga to create awareness, mobility, and strength, to help create balance in the neck and shoulders.
The neck and shoulders can develop patterns of tension where they become chronically tense or tight, and even sometimes inflamed. This was an area in my own body that I used to have issues with. I had frequent headaches, and my body was usually in pain. I have sinse learned to manage stress with mindfulness practices like meditation and breath work and that has made a tremendous differendce. I also do some simple movements daily that help to create balance in the neck and shoulder muscles. Awareness has helped me to not overuse certain muscles that were creating strain in my body. I look forward to sharing what has worked for me.
The class will include: Pranayama (breath exercises), Somatic Movement, Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
Open to all level students.
$25
You do not need to be present in the class. It will be recorded, and you will have access to the video through Aug 15th.
Click the Register Here button below to go to Ubindi, then scroll to Therapeutic Hatha Yoga: Relieving the Neck and Shoulders on August 8th.
Next Month, Special Class, Therapeutic Hatha Yoga: All About the Hips is Scheduled for Saturday, September 19th
Yoga to Uplift Your Mood FREE On-line Class
Friday, August 14th
10 to 10:45am Pacific, 11 to 11:45am Mountain,
12 to 12:45pm Central, 1m to 1:45pm Eastern
10 to 10:45am Pacific, 11 to 11:45am Mountain,
12 to 12:45pm Central, 1m to 1:45pm Eastern
In honor of Global Yoga Therapy Day I am offering a FREE on-line therapeutic yoga class.
Class will feature practices to lift your spirits.
The class will include: Pranayama (breath exercises), Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
All are welcome.
I would love to have you join me live, however if you can't make the class time, you can register and receive the class video.
Please pre-register for this offering. You will receive the Zoom link 15 minutes prior to the class start time.
Click the Register Here button below to go to Ubindi, then scroll to Yoga to Uplift Your Mood on August 14th.
Class will feature practices to lift your spirits.
The class will include: Pranayama (breath exercises), Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
All are welcome.
I would love to have you join me live, however if you can't make the class time, you can register and receive the class video.
Please pre-register for this offering. You will receive the Zoom link 15 minutes prior to the class start time.
Click the Register Here button below to go to Ubindi, then scroll to Yoga to Uplift Your Mood on August 14th.
Stress Relief Session
When we are stressed, we put tremendous pressure on our physical bodies. We may feel it in the form of back pain, headaches, weight gain/loss, depression, insomnia. We may even become accident prone. We can help bring the body back into wellness when we decide that feeling better is more of a priority than living in a state of chronic stress.
Start your journey towards balance today. Through these sessions the mind becomes calmer, and you find your way back to your center.
Each session is personalized specifically to your needs and may include, light stretching, restorative yoga with Reiki, and Pranayama (breath-exercise). You are guaranteed to feel more at ease.
60 minute session - $108 - available on-line and in-person.
To schedule, email Colleen.
Start your journey towards balance today. Through these sessions the mind becomes calmer, and you find your way back to your center.
Each session is personalized specifically to your needs and may include, light stretching, restorative yoga with Reiki, and Pranayama (breath-exercise). You are guaranteed to feel more at ease.
60 minute session - $108 - available on-line and in-person.
To schedule, email Colleen.
Yoga for Menopause - On-line Series
Series Date To Be Announced
50% discount offered to those who have previously taken the series.
50% discount offered to those who have previously taken the series.
30-Day Plank Challenge
Begin Anytime - On Your Own Schedule
Benefits of Plank
How to do Plank
Modifications
keep one knee to the floor or lower both knees immediately after stepping feet back
keep hips forward so that the body is still in a plank shape with the knees to the floor
30-Day Schedule
Day 1 - 20 seconds
Day 2 - 30 seconds
Day 3 - 40 seconds
Day 4 - 50 seconds
Day 5 - 50 seconds
Day 6 - rest day
Day 7 - 50 seconds
Day 8 - 60 seconds
Day 9 - 60 seconds
Day 10 - 70 seconds
Day 11 - 80 seconds
Day 12 - 90 seconds
Day 13 - rest day
Day 14 - 90 seconds
Day 15 - 100 seconds
Day 16 - 110 seconds
Day 17 - 120 seconds
Day 18 - 130 seconds
Day 19 - rest day
Day 20 - 130 seconds
Day 21 - 130 seconds
Day 22 - 140 seconds
Day 23 - 140 seconds
Day 24 - 150 seconds
Day 25 - 160 seconds
Day 26 - rest day
Day 27 - 160 seconds
Day 28 - 170 seconds
Day 29 - 170 seconds
Day 30 - 180 seconds
- strengthens arms, wrists, spine & back
- tones the abdomen
- decreases low back tension & pain
How to do Plank
- come to hands and knees (all 4’s)
- place wrists under shoulders
- spread the fingers and point the middle finger forward
- parallel the wrists to the short edge of the mat in front of you
- press even from thumb to pinky (especially into the pointer finger)
- rotate your upper arms outwards, and broaden the collar bones
- keep your shoulders directly over your wrists as you step one foot back, and then the other foot back into plank
- try to keep hips level as you step back, and to not hike them up
- push the floor away with hands and balls of feet
- lengthen from the top of the head through the feet
- hug the belly in towards the spine
Modifications
keep one knee to the floor or lower both knees immediately after stepping feet back
keep hips forward so that the body is still in a plank shape with the knees to the floor
30-Day Schedule
Day 1 - 20 seconds
Day 2 - 30 seconds
Day 3 - 40 seconds
Day 4 - 50 seconds
Day 5 - 50 seconds
Day 6 - rest day
Day 7 - 50 seconds
Day 8 - 60 seconds
Day 9 - 60 seconds
Day 10 - 70 seconds
Day 11 - 80 seconds
Day 12 - 90 seconds
Day 13 - rest day
Day 14 - 90 seconds
Day 15 - 100 seconds
Day 16 - 110 seconds
Day 17 - 120 seconds
Day 18 - 130 seconds
Day 19 - rest day
Day 20 - 130 seconds
Day 21 - 130 seconds
Day 22 - 140 seconds
Day 23 - 140 seconds
Day 24 - 150 seconds
Day 25 - 160 seconds
Day 26 - rest day
Day 27 - 160 seconds
Day 28 - 170 seconds
Day 29 - 170 seconds
Day 30 - 180 seconds
