StrollerFit In & Around DC this Fall!

StrollerFit is a high-intensity workout designed to help mama's condition, build strength, and feel great by combining cardio with strength training!  Walking or running is broken up with exercises that target all muscle groups.  A great workout for all levels, but come expecting to sweat!  Classes are held at various locations throughout DC including Turtle Park, the National Cathedral, and the National Zoo.


Tuesdays @ 9:30am at Turtle Park-- 45th & Van Ness Streets.  Meet at Tennis Courts.

Wednesdays @ 8:15am at the Cathedral.  Meet at Front Lawn.

Thursdays @ 9:30am at the Zoo.  Meet at Main Entrance (Connecticut Ave).

Saturdays @ 9am at Turtle Park-- 45th & Van Ness Streets. Meet at Tennis Courts.

Check out these mamas at the Zoo! 

No Stroller?  No problem!  Our class is open to all interested in this energetic outdoor regimen.  Please bring a towel or mat, along with water.  

Because our class is held outdoors, we do ask that you register online in advance so we can notify students of any weather-related cancellations. 



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Prenatal & Newborn Workshops with Michelle Brady!

This fall, Michelle Brady leads a number of workshops for expectant women and families at lil omm!


First, the Yogini's Guide to Birth, on Saturday 9/13 @ 5:30pm.  This all-encompassing workshop is designed for families who seek to be an active participant in their labor and birth experience!  We will cover the basics of childbirth education (stages and positioning), breathing and visualization techniques, your companion's role in birthing, and helpful yoga sequences.  The cost to register is $70/pair, and each couple will receive one Rebozo to take home! 

In our Fearless Birth workshop, expectant mothers will engage in a yoga practice that focuses on love and empowerment.  We will end with a "fear release" savasana, a common technique used in Hypnobirthing.  Connect with the inner goddess within and fill yourself with love and strength that will carry you through pregnancy, birth, and parenthood.  Saturday, 10/11 @ 5:30pm.  $30/person.

And then Comes Baby (Newborn & Postpartum Workshop), Saturday, 10/25 @ 5:30pm.  In this 2-hr workshop, we dive into some postpartum self-care and explore tips and strategies to adjust to our new roles and bodies.  We cover postpartum care, Bengkung Belly Binding, tips for calming baby's common discomforts, baby wearing, and diapering!  $30/person.  Bengkung Belly Binding kits will be available for purchase in our studio! 

Learn more about our workshops and register!


About Michelle:
Michelle is a mother of 3,  Birth Doula, Certified HypnoBirthing Practitioner, Certified Prenatal Yoga teacher, Certified Postnatal Yoga teacher, Certified Baby Signs instructor, and Certified Kids Yoga teacher. She also teaches families about babywearing and cloth diapering.

Michelle first joined the LO family as a Baby Signs® instructor back in 2010. Once her children grew out of signing, she was looking for a new way to connect with them when she went to a Holistic Moms Network meeting. The topic? Yoga! Her children took to yoga immediately and brought yoga back into her life.

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Wellness Workshops with Pleasance this Fall!



This fall, we invite you to practice with lil omm's founder Pleasance Silicki as she leads a number of offerings designed to make yoga, meditation, and wellness a part of your life.  Come learn, move, and experience the power of yoga.

 

For those new to yoga, or those who want to work their way back into practice, our Yoga Basics Session is just for you!  This 4-week session offers the fundamentals of asana (yoga postures) and breath work in the classical vinyasa tradition.  Live lighter and breathe better.  Wednesdays, 9/3-9/24 @ 9:30am-10:30am.  This session will be held on the 3rd floor in our IMCW space.  Childcare is available by reservation in our playroom downstairs.  The cost is $5/child (childcare multi-pass packs available) and you can register online under our daily classes tab.

 

Looking to explore the classical paths to contentment, flexibility, and wellness?  In our 3-week Yoga + Meditation series we integrate traditional yoga postures and meditation practices.  Together we will move our bodies, learn to "sit", and cultivate peacefulness and strength.  Each class will include 40-45 minutes of yoga and 15-20 minutes of meditation.  Sundays, 9/14-9/28 @ 7-8pm.

 

 

Thrive: Yoga as Life is a 3-week series we will stretch, breathe, read, connect, meditate, and discuss the concepts and philosophies of yoga as a lifestyle.  We will also use techniques and research from positive psychology & ancient mantras to help us live a brilliant life.  This offering will be limited to a small group to foster intimacy and connection.  Class 1 (Sun, 10/26 @ 7-9pm) will focus on the Sankalpa and the intentions we set for our lives.  In class 2 (Sun, 11/30 @ 7-9pm) we investigate values and alignment, specifically how our values integrate into our daily lives and wellness practices.  Our last class (Sun, 12/28 @ 7-9pm) we put it all together by taking simple teachings, the 8 limbs of Yoga, and creating new habits so that we can thrive on and off the mat.  There will be suggested readings, an online forum, and home-exercises. For more info, e-mail info@lilomm.com 

 

 


Balancing the Wheels: A Guide to the Chakras in Yoga & Life

Sarah Gulden, author of Balancing the Wheels: A Guide tot he Chakras in Yoga and in Life, will be leading a introduction to the chakras workshop on Saturday, 8/23 @ 5:30pm.  Chakras affect our physical body as well as our more subtle bodies. We can use the ancient system of chakras to viscerally understand through yoga, meditation & other work what is meant by “mind/body.” In this workshop with Balancing The Wheels author Sarah Thomas Gulden, we will learn how to use chakras as tools to access deep imbalances and rid ourselves of long-held, unnecessary habits (like stress, anger, depression, anxiety) bogging us down in our bodies and our minds.  

Feeling “out of balance” is a common occurrence.  Perhaps it’s digestive issues, or repeatedly injuring the same shoulder; feeling over-whelmed by e-mail, texts, and social media, or lacking closeness in your personal relationships. Balancing The Wheels can help you identify the patterns and connections from seemingly disparate aspects of your life as relating to your specific chakra energy centers. Once identified, this book provides specific tools, tips, and exercises including: yoga poses, pranayamas (breath exercises), and meditations to address your imbalances holistically. Aimed at yoga students, teachers, and novices alike, this book provides a practical introduction and application of the ancient teachings of yoga and the chakra system to contemporary daily life.

All workshop attendees will receive a copy of the book, Balancing the Wheels.  

 

Check out some reviews:

"Sarah Thomas Gulden has done an extraordinary in-depth work in her exposition of the chakra system, an ancient science which is still getting to be known in the western world. Her care for detail and simple way of explaining things makes this a user-friendly book with practical advice and stimulating profound thinking." --Vyasa (Victor) Landa, Spiritual Director, Shanti Yoga Ashram

 

"Balancing The Wheels is a must for any student seeking a deeper understanding of the chakras.  You can visualize and recognize your subtle energy through Sarah's teachings and experiential knowledge."--Susan Mondi Bowen, Founder and Director of Trainings, Thrive Yoga 

 

"Riveting!  Sarah's words alone are delivered with the power to shift your energy, and inspire balance and harmony."--Deborah Norris, Ph.D., Founder and Executive Director, The Mindfulness Center

 

"Sarah Thomas Gulden's beautiful and useful book presents a complex subject in a manner accessible even to novices."   --Elizabeth Yeats, publisher, author, and educator

 
Register for the workshop!
 
 

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Fall Demo Week: Check out our new Kids & Family classes this September

We are thrilled to announce our fall Kids & Family classes and will be hosting a free demo week of our new classes, September 1-7.  Our new classes have been designed to help families more easily transition between classes and continue to participate in engaging, meaningful, and developmentally appropriate yoga & activities.  Please note, our age listings are just a suggestion and that we feel development is a better indicator of readiness than age.  We invite you to meet other families interested in sharing yoga with their families in a loving and inclusive environment, while enjoying the benefits of yoga for you and your family.

 

Crawlers & Me (8-15 months)

Mondays @ 10:45am

A playful yoga and movement class for babies crawling -15 months. Join our teachers for yoga songs, games and stretches with a caregiver. Learn some yoga for you as well as tools to develop a practice together in this shared environment. 

 

Walkers & Me (12-24 months)

Mondays @ 11:45am & Wednesday @ 3:15pm

This yoga & movement class for on-the-go walkers ages 15-24 months is a way to introduce your active kiddos to the joys of yoga. We will stretch, move, play, sing and learn poses & breathing techniques to cultivate connection and health. In addition to some movement for the kiddos we will include some light stretches for YOU. Come with an open mind and heart! 

 

Crawlers, Walkers, and Me (9-24 months)

Thursdays @ 10:45am

This is a playful yoga and movement class for babies, crawlers, and walkers 8-24 months. A fun way to introduce your active kiddos to the joys of yoga. We will stretch, move, play, sing and learn poses & breathing techniques to cultivate connection and health.

 

Jumpers & Me (2-4 years)

Wednesdays @ 4:15pm & Thursdays @ 11:45am

Jumpers & Me yoga is a class for toddlers ages 2-4 years. In this class we learn developmentally appropriate poses for this active and playful age. We do this with poses, games, and songs to teach the basics principles of yoga to our children. This is a magical age to practice with your child and introduce them to the benefits of yoga.

 

Littles (3-6 years)

Mondays @ 4pm

In this drop off class for 3 to 6 year olds we will practice breathing, yoga postures, play yoga games, and sing songs. We will share stories and learn about the earth and nature and the connection that we all have. Littles is a great introduction to yoga without mom or dad!

 

Kids (5-10 years)

Tuesdays @ 5pm

Yoga has tremendous benefits for kids, including enhancing their flexibility, strength, coordination, and awareness. This class leads kids 5-10 yrs through an exploration of poses and challenges their strength and flexibility. We will also learn fun partner poses which build trust, self-esteem, and communication skills for years to come!

 

Family Yoga (crawlers - 2 yrs)

Saturdays @ 9:30am and Sundays @ 4pm

Yoga for crawlers and movers up to age 2, along with parent or care-giver. Explore yoga together! Learn yoga songs, games and poses that you will enjoy together and be able to practice at home!  No yoga experience necessary.  Both parents welcome.

 

Family Yoga (3-6yrs)

Sundays @ 3pm

This class is for families who want to practice yoga together. We'll combine adult/ child poses and activities - so that everyone can enjoy the benefits of yoga. We will sing, dance, move and breathe together. This class is about laughter, connection, and helping parents and children find balance together!  No yoga experience necessary.  Both parents welcome.

 

Family Yoga (3-8yrs)

Saturdays @ 10:30am

This class is for families with children 3-8 years who want to practice yoga together. We'll combine adult/ child poses and activities - so that everyone can enjoy the benefits of yoga. We will sing, dance, move and breathe together. This class is about laughter, connection, and helping parents and children find balance together!  No yoga experience necessary.  Both parents welcome.

  

Family Circus Yoga (6yrs and up)

Sunday 9/7 @ 2pm, 9/21 @ 2pm, and 10/19 @ 2pm**

Family yoga classes bring kids and parents together in creative and fun ways. We explore movement and postures by playing, listening and watching. Every session incorporates a touch of theme-based mindfulness. We follow a Vinyassa Flow format injected with lots of activities and partner poses. Novel adaptations from Circus and Acro-Yoga add a touch of spice. You and your child will leave feeling nourished and successful. No yoga experience necessary.  Both parents welcome.
**Family Circus Yoga will be regularly offered on Sundays @ 2pm starting in November. 

 

To ensure a spot in our free demo week classes, please be sure to enroll in advance.  Questions?  e-mail us at info@lilomm.com 

 

 

 


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iCommit: A New Way to Honor Your Practice starting this July!

iCommit is a new program to help YOU commit to your practice.
 
 
What is it?  
Your commitment to attend 6 class over 8 weeks, which essentially gives you the commitment of a session based class while having the flexibility of a drop-in.
 
 
How does it work?
Starting July 1st, you buy an iCommit pass online or in our studio ($100), which is good for 6 classes over a consecutive 8 week period.  You choose which class (day/time) you want to commit to.  There will be no holds, extensions, or refunds for any unused classes before your iCommit pass expires.
 
Why?
This program allows your to commit to your practice and your yoga goals, while also lowering the cost per class compared to a drop-in.  Cost per class is roughly $16.67.
 

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MySore Study Groups with David Ingalls

Gain yoga independence in our newest offering-- MySore Study Groups starting Thursday, July 3 @ 6am.  The studio is open from 6am-8am, with start times of 6am, 6:30am, and 7am.

 

 

Our goal is to help you get a maximum practice with individualized attention.

In this class, students learn the Ashtanga method of memorizing vinyasas and sequences over time while also incorporating Vini yoga's static and dynamic holding of certain postures when appropriate.  With the help of David, you will get a chance to work much deeper within posture and breath work (Svastha).

 

MySore is different from a typical yoga class, as the class is not led as a whole.  Instead all instruction is one-on-one within a group class setting.  David will assist each student individually as the rest of the students practice their own sequences of asanas at their own pace. 

Start your day with an open heart and clear mind.

 

The cost is $20/drop-in.  Class passes, memberships, and introductory offers are valid. Register

 

 


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Don't Tax Wellness: 5 Reasons by Ian Mishalove

You have now probably heard about the new "yoga tax".  Here is a message written by Ian Mishalove, Co-Owner and Director of Flow Yoga Center.  It's so well written and informative we had to share!  Please show your support and Don't tax wellness!

 

Without warning, DC Council Chairman Phil Mendelson just snuck a new “wellness tax” into the DC budget. It would stick every person in the DC with a 5.75% tax on purchases of all yoga and fitnesses classes or memberships. The final vote on the wellness tax is scheduled for next Tuesday, June 17th, so we have a week to convince everyone on the DC Council to reject this bad idea. 

Here are the "Top 5 Reasons Why the Wellness Tax is a Terrible Idea”. Please share them with the DC Council, and make sure they get the message: Don't tax wellness! ...

1) Healthy behavior should be encouraged, not taxed! DC is no stranger to the modern day epidemics of stress, stress-related illness, depression, anxiety, obesity, etc. Yoga and fitness are among the most potent antidotes to these problems. They should be made more (not less) accessible for DC residents. Like most of the country, DC doesn’t tax doctor visits, medications and medical procedures. Yoga and fitness -- which keep people healthy in the first place -- should be similarly tax exempt. Think of the irony here: "A doctor prescribes you a pill, and there's no sales tax. A doctor prescribes you to attend a yoga or fitness class, and you're taxed?!" (Share this with the DC Council, and tell them... Don't tax wellness!)

2) Beauty salons & construction firms are tax-exempt!? The wellness tax was dreamed up by the DC Tax Revision Commission [1] -- which also recommended many other new taxes. The DC Council cherry-picked their recommendations, and chose to exempt certain services from new taxes -- including beauty salons, construction firms, and hotel fitness facilities. If Councilmembers found sufficient reason to exempt these services, they should certainly exempt services that are essential to the health and wellbeing of DC residents. (Share this with the DC Council, and tell them... Don't tax wellness!)

3) DC tax relief doesn’t require a Wellness Tax. The DC Office of Revenue Analysis estimates that the wellness tax would generate $4.8M annually. [2] That’s a *small* part of the DC Council’s larger tax plan, which is predicted to deliver $165M in tax savings each year. How small is small? Well, if you divide the $4.8M from the wellness tax equally among DC’s 650k citizens, it would amount to just over $7 per person. Councilmembers can deliver DC solid tax relief without the negligible portion from this misguided tax. (Share this with the DC Council, and tell them... Don't tax wellness!)

4) Two wrongs don’t make a right. DC Council Chairman Phil Mendelson argues that we’ve taxed wellness *products* -- like athletic equipment -- for many years, so we shouldn’t complain about expanding taxes to cover similar *services* too. Well, if one wellness-related tax is bad, two are worse! For all the reasons above, DC shouldn’t increase the price of wellness products OR services. Rather than build on a bad idea, Councilmembers should reject both. (Share this with the DC Council, and tell them... Don't tax wellness!)

5) More wellness = a stronger DC! Yoga and fitness have been clinically proven to make people healthier and happier, and (in turn) more productive, more self-reliant, and better able to function in society. This not only builds DC’s tax revenue base, it also reduces stress on city resources currently devoted to providing physical and mental health care, and to managing secondary ills from gaps in this care. (Share this with the DC Council, and tell them... Don't tax wellness!)

For these reasons, among others, please contact the DC Council today and tell them: Don't tax wellness!

Thanks in advance for making your voice heard!


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THRIVE: Yoga as Life

This summer Pleasance leads a series of 3 Sunday night classes where we will stretch, breathe, read, connect, meditate and discuss the concepts and philosophies of yoga as a lifestyle. We will engage in goal setting, awareness, play and community as a way to take our practice deeper on and off and the mat.

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We will meet on the following Sundays at lil omm from 7-9pm: 6/29, 7/27, and 8/24.  Check out this video introduction

 

Class 1 (6/29)- Sankalpa. We will focus on the concept around Sankalpa and the intentions we set for our lives. We will dive into setting up a home practice space, learn the basics of seated meditation & creating sacred spaces. Suggested reading "A Life Worth Breathing" by Max Strom.

Class 2 (7/27)- Values & Alignment.  We will investigate our own lives through our yoga practice. Specifically, in relationship to our values and how they integrate with our daily lives & our wellness practices. Suggested reading " Living Your Yoga" by Judith Lasater.

 

Class 3 (8/24)- Practical Magic. In our last session together, we will put it all together. How to take the simple and classic teachings and apply to our daily lives & turn into habits to THRIVE in our lives. Suggested reading "Bringing Yoga to Life" by Donna Farhi.

Check out these titles and more in our Amazon book store.  

This group will be limited to a small group in order to facilitate intimacy, depth, and transformation. Men and women of all ages are welcome. Cost: $150  Register.

 

We will be offering 1 scholarship.  E-mail info@lilomm.com and tell us why you want to take the course.

 


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