Main Street Yoga-Mansfield, PA Newsletter

September 2013 Newsletter

In This Newsletter
  • Morning Yoga ends
  • Shelly will be teaching Wednesday All-Levels Yoga in September
  • 2 New Offerings this month
  • Intro to Yoga coming in October
  • The Square Stand has arrived
  • The Institute for Integrative Nutrition

  • Hi,
    From what I gather it has been a busy and a speedy summer for all of us. I found myself knocking around Bali for 2 weeks and then hiking in Yosemite with my family for another week.

    During one of those Yosemite hikes I had a sort of "epiphany." I found myself asking this question: What is the ONE THING, if I did it consistently, would enhance my yoga practice the most?

    The answer came quickly and assuredly: CORE. Strengthen your core, Kath. Start from the deepest physiological place in your body you can access, and then move out from there.


    So, since that is going to be my focus for the next year, you are going to see more "core awareness" asanas in ALL my classes, and it starts this month with YOGA FOR CORE.

    WHEN: Thursdays in September. Sept 5, 12, 19 & 26.
    TIME: 5:30 - 6:30
    COST: $40.

    We will start with advanced pranayama techniques and exploration of the bandhas, then move into the abdominal wall and the muscles of the back. 

    This will be a deeply focused and meditative approach to the core, not a million crunches. When the core is activated and strong, so many postures become easier and more available. If this sounds good to you, you can register HERE.
    This class is suitable for all levels.

    People have been asking me when I will run a Beginner Class. That is coming Thursdays in October, so if you know anyone who wants to start from scratch, please let them know.


    THIS month, however I am running a session on Tuesday nights called STARTING OVER. This is the class for you if your practice has gotten stale. 

    You know the postures, you just haven't done them in a while so your body has lost its elasticity and suppleness. 

    You need to start back slowly and build up to where you used to be. 

    In this class we will use blocks and straps liberally in the first few weeks, and I am even going to give you some "homework" to do every day. By the end of September, I guarantee, you will be loose and stretched out and back to your old "yoga self" again. 

    Register HERE for "Starting Over."

    WHEN: Tuesdays in September. September 3, 10, 17, & 24
    TIME: 5:30 - 6:30
    COST: $40

    This class has almost filled, but there may be a few spots left.. Email me quick if you want one. This class has a cult following and is always packed. 

    The big news here is that Shelly Clark will be teaching this class in September. Her classes are always prana-filled and meticulously planned and really fun. No need to pre-register.

    Morning yoga comes to an end this Wednesday, August 28th.

    In the "business" realm, you will notice a new piece of equipment on the desk. I recently got a "Square Stand" to make it easier to swipe credit cards on my iPad and boy does it work nicely! If you've even stood and watched me struggle with your card on the portable reader, those days are over! The stand makes taking credit cards a breeze. So if you want to use your plastic to pay for classes or flex cards, that is very easy for me to do now.

    This month I am starting a year-long course of study at the Institute for Integrative Nutrition. It is an on-lone program so there will be no disruption in the yoga schedule for travel. With any luck, by this time next year I will be a certified holistic Health Coach.

    I wanted to tell you because I may ask some of you to act as "guinea pigs" to practice on this year. I'll let you know how things are going in subsequent newsletters and I intend to revive my dead blog, www.inspirationlocation to chronicle this new adventure, so you can check there too, if you are interested.

Have a wonderful fall, and I will see you soon! 



August 2013 Newsletter

Hi Everyone!

I have just returned from a 2 week trip to Bali! Man! What an adventure! I did yoga there and took a cooking class and saw a volcano and worked in the rice paddies (well, not exactly "worked" but pretended to work) and ate delicious food and just dug on the whole scene. 

But as fun as it was to go, it was soooo nice to walk back into the studio this week and reconnect with everybody.

The August schedule is exactly like the July schedule with one addition. I am running 4 weeks of "Yoga Workout" on Thursday nights at 5:30. This is different from the Power Hour class on Mondays, but it's equally as intense. In Power Hour we riff off the Sun Salutation. In the Yoga Workout, there are elements of the sun, but no "flow." The pace is slow, but the intensity is ramped up. Sometimes Power can get sloppy because we rush to keep up. In this practice, because the pace is much slower, we can't slur through. We have to pay attention. And this is where the gold lies. It's not a class for raw beginners but I think most of you who have practiced for a little while and know basic postures can do it. This is definitely a workout, but it is meditative rather than high-speed.

I am taking off next week to visit my daughter on the west coast so the studio will be closed from the 5th to the 9th.

So, just to recap: 
*Morning yoga on Monday and Wednesday at 6:15 by donation.
*Power Hour on Monday nights
*Yoga in the Goldilocks Zone on Tuesday nights
*All-Levels on Wednesday
*Yoga Workout on Thursday
*Happy Hour at 4:30 on Friday.
No classes the Week of August 5th-August 9th.

Have a great rest of the summer and I hope to see you sometime in August!

Love, Kath


July 2013 Newsletter

Hi Everyone! 

Hope you are enjoying the summer as much as I am! This summer I plan to take a few weeks off--2 weeks in July and one in August, so if you don't usually print out the studio schedule, this might be a good month to do it because there are some pretty deep "holes" in the schedule and I don't want you to find yourself locked out! Just go to site and hit the link for Schedule - PDF and print yourself a copy.

Morning Yoga is only happening 6 times in July, so I've made it a "by donation" class.

Power Hour on Monday is solid all month, but you will get a break from me for 2 weeks while Shelly Clark steps in and leads you in some awesome Pranakriya style flows.

I am super excited about the new session on Tuesday nights that I am calling "Yoga in the Goldilocks Zone." This class is not too hot, not too cold, but "just right." It will fascinate the Power practitioner, and challenge the beginner. This session starts in July and ends in August. 6 Weeks for $60 or flex. You must tell me if you are interested in this class. It's a session.

The All-Levels class on Wednesdays is also "solid" and happening every week, but Shelly will be subbing for me on the 17th and the 24th. 

Happy Hour Yoga will only happen the first 2 Fridays in July, and on the first Friday (July 5th) Yogini B (Brynne Haflett) will be back to lead us all in what will no doubt be a "sparkler" of a practice! I myself cannot wait for this one!

As I said, please print yourself out a schedule, hang it on your fridge and consult it before you head to class. I need to know who is interested in the Goldilocks Zone, but everything else is "just come!" It's summer time and the liven' is easy!

Stay cool and I'll see you soon!

Namaste and Love,


Mornings in July:

Monday and Wednesday mornings 

6:15 - 7:15 AM

Because of my vacation, there are only 6 morning Yoga classes in July: July 1, 3, 8, 10, 29 & 31.

These classes will be "By Donation."


Power Hour

5:30 - 6:30 PM

$40 or Flex

If you were part of the June Power Hour you are automatically enrolled in July. If you were in June, but can't do it in July, please email me. This class often has a waiting list.

Shelly Clark will be teaching this class on July 15th and July 22nd, rocking some classic Pranakriya goodness!


Yoga in the "Goldilocks Zone"

This class will not have the heat and intensity of Power Hour, but it won't exactly be "Gentle" either. This is a practice that will interest and intrigue the advanced student and challenge the Beginner. Not too cold, not too hot, this class is "just right!"

This is a 6 week session. The dates are July 2, 9, 30 August 12, 19, 26. No class July 16, 23 Aug. 6

To register, click here


All-Levels Drop-in

5:30 - 6:30

Shelly Clark will be leading this class on July 17th and 24th




Happy Hour Yoga

4:30 - 5:30 


NO "HAPPY HOUR YOGA" July 19, July 26th, and August 8th


June 2013 Newsletter


  • Studio closed Friday, May 31st (No Happy Hour Yoga)
  • No Thursday classes in June
  • Morning Yoga continues 
  • Drop-ins on Wednesdays and Fridays
  • Power Hour on Mondays 
  • New Variety Pack Session begins on Tuesday, June 4th

Hi Everyone!

I am so happy that winter is finally in the rear-view mirror and the days are FINALLY getting longer and warmer! If you are, like me, still feeling weak and creaky from winter's confinement, you can console yourself with so many more hours now available for getting back to feeling powerful and strong.

But getting back into tip-top shape takes time. You know that quote from Patanjali that describes a grounded practice as one that is done persistently, with reverence for a long time? Yeah.I have to remind myself of that one everyday when progress seems to move at a glacial pace.

June is a great time to practice reverence and persistence in all things, but especially when it comes to your body. I would love to support you in any kind of body, mind and spirit goals you may have. You will find your yoga practice spilling over into everything else you do, whether it's gardening, hiking, biking or just cleaning up your space. When the weather turns hot, come and practice in the studio's sweet coolness; when it turns cool and rainy the way it is today, the studio is so warm and cozy. 

Look over the June offerings in the Schedule tab and be sure to let me know if you want the Morning Session or the Variety Pack Session. Everything else is either drop-in or full.  

I really hope I get to practice with you in June!

Be good, do yoga.



March 2013 News

Hi Everyone,

Classes have been rockin’ lately at MSY as you well know if you’ve been here lately. There have been lots of new people, bringing great new energy into the warm room! I think yoga is finally “trending” in Tioga County!

To accommodate everyone who wanted the Power Hour class, but who got shut out, I have opened up a second section of it on Thursdays. If you are currently enrolled in the Monday class and would like to decamp to Thursdays, you have that option, just let me know. But the Monday class is still full.

On Tuesdays in March, Shelly is offering a Vinyasa Flow class. Vinyasa flow means that you will link poses into a continual movement pattern. Expect movement, not just stretch. Expect precise coordination of breath with movement. Expect sun salutations. If you have never done this style of yoga before,, this is the perfect place to learn. If you love this style already, you are going to Love. This. Class.

Mark your calendars! There will be a special treat on Friday, March 1st in the Happy Hour class, and on Tuesday, February 26th in Shelly’s Vinyasa Flow class. Fellow yogarian and harpist extraordinaire, Cheryl Hein-Walters will be playing the harp during savasana in those two classes. Heavenly! If you thought savasana was already pretty amazing, be prepared to be transported to a whole new realm!

March will be the last month of regular classes until May. In the month of April we do the APRIL YOGA CHALLENGE. More info about that will be headed your way shortly!

I hope to see you all in March, the month SPRING COMES! HALLELUJAH! 

Be good. Do yoga.



February 2013 News

Hi Yogarians,

So excited to share the February offerings with you. Shelly Clark is now teaching regularly at MSY and will be offering 2 classes this month: Yoga to Support Conscious Weight Loss and Saturday Morning Yoga. I am so delighted to have another Pranakriya teacher in the house!

I have been thrilled at the response to my Monday night classes. Every Monday we rock it. It is quite the sweat fest and the room is packed with people who really love a hot power practice, so I have decided this month to make it a mainstay of the schedule from now on. The Monday night class is now “Power Hour.”

To balance all this Yang energy, I am offering 4 weeks of Yin Yoga in February. If you’ve never done Yin, you deserve this treat. This practice is sweet, introspective and suitable for all levels of practitioners.

I hope you will find something that appeals to you in the classes described below. Remember, the yoga room is always warm and toasty—a perfect place to practice on these cold winter days.

Stay warm, and  Namaste!



with Kath

When: Mondays: Feb. 18,25,Mar. 4,11,18,25

Time: 5:30-6:30 PM

Cost: $60 or Flex

I am hereby calling the Monday yoga class the Power Hour. Just like the Friday afternoon Happy Hour class is a schedule staple, so now, Monday nights will heretofore be “Power Hour.” Everybody knows that if you want a sweaty, vigorous, challenging practice, you come to MSY on Mondays. Mondays are usually packed, so you have to sign up. No beginners, no drop-ins. This class is only for the dedicated, serious student who knows how to practice (i.e. with tenderness and respect for his/her body, regardless of what I lead.)

The current session will end on Feb. 11th. A new session of Power Hour will start on February 18th and run for 6 weeks, ending on March 25th. THIS SESSION IS FILLED

Yoga to Support Conscious Weight Loss  with Shelly Clark

When: Tuesdays: Feb. 5,12,19,26

Time: 5:30 – 6:30 PM

Cost: $40 or Flex

Take the ear buds out of your ears, turn off the TV and listen to the rhythm of your own heart, the sound of your own breath. Become conscious of how your body moves, what it feels like to be connected deep inside. Instead of “getting through” your exercise routine, come and go deeply inside it. This is the yoga of weight loss. Weight loss, like yoga, is a long journey requiring devotion, attention and persistence over time. The great sage, Patanjali said that a fully grounded yoga practice is done “incessantly, with reverence, for a long time.” What if you approached your weight loss journey that way?

In this class, Shelly Clark, Pranakriya yoga teacher and registered Dietician and Nutritionist, will guide you through a practice that will get your heart pumping, your muscles singing, and you mind clear and focused. She will also be available before and after class to consult with you about food and nutrition issues. You’ve probably tried to lose weight every other way, why not try it the “yoga way?” 

All-Levels Yoga - Drop-iN  with Kath

When: Every Wednesday

Time: 5:30 – 6:30

Cost: $11 or Flex

This class suitable for beginners.

Yin Yoga

with Kath

When: Thursdays: Feb. 7, 14, 21, 28

Time: 5:30 – 6:30 PM

Cost: $40 or Flex

Yin Yoga is a deeply introspective practice. All of the postures are done either seated or done low to the ground (no standing postures) and held for 3 minutes.

When we hold postures for a long time, the deep connective tissue within the body gets a chance to release, allowing for more space for the muscles and the joints.

If you are someone who is involved in strenuous sports, or whose main practice is Power Yoga, you NEED Yin Yoga! (I’m looking at you, Monday people.) Your body will thank you for this weekly Yin class.

Happy Hour Yoga  with Kath

When: Every Friday

Time: 4:30 – 5:30 PM

Cost: Drop-in rate or Flex

This class is suitable for beginners. A perfect way to end the week and begin the weekend. This class is fun!!!


Saturday Morning Yoga   with Shelly Clark

When: Saturdays: Feb. 2, 9, 16, 23

Time: 10 AM – 11 AM

Cost: $40-Flex-or Drop-in $11

Weekday night yoga just not working for you? How about a Saturday morning class? Shelly will be running a Gentle Stretch class suitable for all levels on Saturday mornings in February. Treat yourself to a little yoga sweetness to start your weekend off right!

Pre-register, Or Drop in for $11.

November/December Newsletter 2012

Hi Yogarians! 

I can’t believe I am sitting here with power and internet after all the Hurricane Sandy hype and anxiety. Whew! No trees down in my neighborhood and I hope you were equally as lucky. The company that hosts my website though, Squarespace, is under water at the moment (they are in Manhattan), so my website might be down for a few days, but as soon as it’s up, this schedule will be on it for you to consult. I have dispensed with the fancy graphics this time too, because this is a content heavy newsletter. Also, tomorrow, Wednesday, the All-Levels Drop-in class will be taught by Shelly Clark. It will be a Gentle Stretch class and you are all welcome!

This schedule takes us through December. And for those of you who don’t have 2 hours to read an email, here are the highlights:

Mondays turn into “Core and More” starting November 12th 

Tuesdays turn into “Om for the Holidaze” starting November 6th

The November 14th Wednesday Drop-in class is the Food Pantry class—free with a donation of food

Kestrel will be continuing with the late class on Thursdays through November.

There are many “studio closed” dates, so beware!

The class descriptions are at the very end of this email.

You can let me know what you want by replying to this email.


(Starting November 12th)

5 Week Session

Core and More

Dates: Nov. 12, 19,26, Dec. 10, 17

Cost: $50 or flex


(Starting November 6th)

6 Week Session

Om for the Holidaze

Dates: Nov. 6, 13, 20, 27, Dec. 11, 18

Cost: $60/flex


All-Levels. Drop-In




The studio will be closed the Wednesday before Thanksgiving, November 21st

Thursdays in November

Evenings with Kestrel

This class continues until November 29th

Time: 7-8 PM

The studio is closed the Wednesday, Thursday and Friday of Thanksgiving weekend.

Pay by the class or use Flex.

Thursdays in December

(Starts December 6th)

3 Week Session

Gentle Flow Yoga (with Kath)

**New Time!!**  6-7 PM

Dates: Dec. 6, 13, 20

Cost: $30/Flex


Happy Hour Yoga

4:30-5:30 PM

All-Level. Drop-In.

There are lots of holidays in November and December, and in addition I will be attending a training, so I would advise picking up a paper schedule at the studio. But here are the dates the studio will be closed:

The Wednesday, Thursday and Friday of Thanksgiving week: Nov. 21, 22, 23

My training has the studio closed Nov. 30, Dec. 3 and Dec. 4. (That’s a Friday, Monday and Tuesday

The last class in December will be the 21st, a Friday. Then that whole next week the studio is closed: Dec. 24th-28th

The Annual New Year’s Eve class will be Monday, December 31st from 4-5 PM. This is a free class. I will be contacting you the closer we get to this with more details.

Core and More 

This is going to be a series of core exercises (yeah, these won't look like yoga, but we are going to do them yogically, meaning meditatively, with breath, and without counting). Then interspersed with these will be postures that will create a counter-balance to the all the core work. So, if you think about a “crunch” for instance, after crunching the abdominal wall, we'll flip onto our bellies and do a nice hold in Sphinx. And then return to something "ab-y" and then take a break for a few hip flexor stretches, and go back and forth like that until savasana. It will be good. You'll feel it the next day. It's important to get those abs on line. It will make you more aware of them as you stuff your face with butter cookies. This class is suitable for all levels.

Om for the Holidaze

This is going to be a class of easy postures and pranayams plus a few little meditation techniques to help you get through the holidays. What is this going to look like? Grounding poses some weeks; more energetic poses the next week. One week lots of breathing and twisting, another week some playful balancing ending with legs up the wall.  Because really, in November, with college winding down and the holidays ramping up? I don't care how much you say that you only do the minimum in terms of shopping and decorating (I say this, too) I still get caught in it to some extent. What I want to create in this class is a safe haven, (or as John Stewart says, “Your Moment of Zen”), free of Xmas muzak, that will allow you to  stretch out the kinks in your neck, shoulders and back, and give you some time to sit and meditate for a few minutes either sitting up or lying down. That sounds good to me. You too?  If so, hit “reply” and let me know. This class is suitable for all levels.

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