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Flow @ Vertical Endeavors

Class capacity is limited, so pre-registration is required. Click this link to register and read the facility’s COVID-19 safety guidelines:

https://www.verticalendeavors.com/yoga-fitness/fall-2020/

With an updated and contemporary approach to the practice of vinyasa yoga, our Flow format’s been developed with a foundation based in modern biomechanics and exercise science, while embracing some of the more traditional elements in the yoga asana practice. You can expect to link breath with movement, build warmth and awareness in your body, and refine your own personalized mindfulness practice. All levels welcome, no experience required. (Mat & mask required)

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Recover at VE Bouldering

An excellent counterbalance to the physical and mental intensity of climbing, Twin Cities Bouldering's Recover class offers space to mellow out and down-regulate your nervous system. You’ll explore passive stretching, restorative shapes, three-dimensional breathing, and simple meditation techniques within a warm and relaxing environment. All levels welcome, no experience required. Free to VE members, or purchase a day pass for $18 (inc. access to bouldering walls and gym).

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Rise & Shine Yoga

This 30-minute yoga class will jump-start your day with playful movement, deep breaths, and positivity. Options will be provided so you can practice at the intensity level that best suits your morning mood. After class, you'll be ready to seize the day, go for a run, or savor a cup of coffee!

This class is offered on Lokafit, a new online fitness platform for for local instructors and students. To register for Lokafit and sign-up for class:

1. Go to https://lokafit.com/instructors/8 to see my library of on-demand classes and schedule of upcoming livestream classes.

2. To take a livestream class, register for class no later than 5 minutes after class begins. Or, take the class on-demand anytime you darn well please!

Your first class on Lokafit is free. For additional classes, you can purchase a Lokafit credit package or pay $7.50 per individual class.

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Vinyasa OY Livestream

Update: While One Yoga is closed for COVID-19, this class is being livestreamed by One Yoga. Register at https://www.one-yoga.org/ at least 30 minutes before class to receive your livestream link via email.

Vinyasa yoga is a rhythmic practice that energizes the body and quiets the mind by using conscious breath to flow dynamically from posture to posture through a variety of transitional movements.

New to One Yoga? Get the Intro Offer- it’s just $30 for 30 days of unlimited yoga classes!

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Vinyasa YG Livestream

Update: While YOGA Garden is closed for COVID-19, my classes will be livestreamed via Zoom. Use these links to register:

Mon 5:00pm: https://zoom.us/meeting/register/upQvdOyorjssMjf2Qqh44IOjCfrY1mmtbA

Tues 5:30pm:

https://zoom.us/meeting/register/tJYudu6sqjoqpMJ6ljzJsaSNsJdSd69MJA?fbclid=IwAR2WP0qUnfqCNPlb0kED7KWGYgQ_v2JSG5ULSPoE6vHcHA52txHqErFMNUo

Donations of any amount will be accepted via Venmo: @Amanda-Frayeh

To support YOGA Garden, you can purchase class passes and gift certificates at http://www.yogagardenmpls.com/about

In this 60-minute alignment-based vinyasa class, we'll move and breathe through yoga poses that build strength, balance, and flexibility in the body while calming and clearing the mind. The invigorating flows and slower holds of this class are accessible for students of all levels.

YOGA Garden is on the 3rd floor of the Northrup King Building:

1450 Van Buren Street NE Ste #314

Minneapolis, MN 55413

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Yoga for Athletes

Yoga is an excellent tool for sport performance enhancement and injury prevention. A regular yoga practice not only enhances strength, flexibility, and balance, but also teaches athletes how to use breath and mindfulness to remain calm and focused during training and competition. Combining her expertise in alignment-based yoga with a PhD in Sport and Exercise Psychology and a Yoga for Athletes mentorship under Sage Rountree, Amanda's sport-specific yoga sessions incorporate mental skills training (e.g., goal setting, focus strategies, imagery, anxiety management) to address the physical and mental sides of competition. Each session will be tailored toward the athletes' specific needs at different points in their training cycle.

Here's what Sage Rountree, PhD, E-RYT, author, The Athlete’s Guide to Yoga and Everyday Yoga has to say about Amanda's sport-specific teaching:

As a seasoned athlete and sport psychologist, Amanda is an especially kind and empathetic yoga teacher. She knows the challenges athletes face in body and mind, and exactly how athletes can use yoga to make themselves more balanced, flexible, confident, and courageous. Her teaching is beautifully clear, inviting athletes to find what works for them with recognition that sports can make a body tight, and that’s not a bad thing. Her sweet sense of humor is infused throughout her class, making every student feel comfortable and welcome. I loved taking her class and would take it regularly if I lived closer!

To arrange a private lesson for your team or club, contact Amanda via email (amanda.frayeh.yoga@gmail.com). Rates begin at $125 per hour, and are subject to change based on group size and other logistics.

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Yoga for Athletic Recovery

Whether you’re interested in learning how to use yoga as a tool for recovery from a hard workout, a long day at work, or shoveling snow, this is the workshop for you! For those of us who tend to have a “work hard, play hard” approach to sports and life, this is your chance to carve out time to “rest easy” and recharge so you have the stamina to crush your goals in 2020. The relaxing combination of gentle stretches and restorative yoga will be perfect for athletes looking to recover from a hard Saturday morning workout or competition.

In this Yoga for Athletes Workshop, we will:

- Discuss the importance of balancing work and rest to prevent injury and fatigue.

- Practice gentle and restorative yoga to release tension and promote recovery.

- Learn simple breathwork and relaxation techniques to calm the nervous system.

All levels of athletic or yoga experience are welcome; no prior yoga experience is required. Wear clothes that are comfortable for gentle movement. The studio has yoga mats and props that you can borrow if you do not bring your own.

Cost: $25 via cash, check, or online http://www.yogagardenmpls.com/events

Save $15 off your total order by pre-registering for the full Yoga for Athletes: 3-Part Workshop Series to Meet Your Goals for 2020:

Part I: Yoga for Athletes: Yoga for Pre- and Post-Workout Routines
- Sunday 1/12 @ 2-3:30pm
Part II: Yoga for Athletes: Yoga for Athletic Recovery
- POSTPONED
Part III: Yoga for Athletes: Yoga for Balance & Durability
- Sunday 4/18 @ 1–4pm

YOGA Garden

1450 Van Buren St. NE Suite, #140

Minneapolis, Minnesota 55413

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Yoga for Balance & Durability

In the first two workshops of the Yoga for Athletes: 3-Part Workshop Series to Meet Your Goals for 2020, we learned yoga poses and breathwork that can be easily incorporated into our athletic warm-up, cool-down, and recovery sessions. In this final workshop of the series, we’ll look at the bigger picture of how yoga can be incorporated into a balanced training plan. This workshop is great for athletes, coaches, yogis, yoga instructors, and anybody who wants to dive deeper into the “how” and “why” of yoga for athletes. With warmer spring temperatures and summer sports/races on the horizon, this is a great time to plan out how to balance increased physical activity with a regular yoga practice so that you can be a more durable (i.e., strong and injury-free) athlete.

In this Yoga for Athletes Workshop, we will:

- Consider intensity and type of yoga practice in relation to training cycles.

- Discuss how yoga benefits and challenges athletes from a sport psychology perspective.

- Discuss sport-specific considerations to keep in mind when practicing yoga or teaching yoga to athletes.

- Practice poses to strengthen, stretch, and relax common areas of tightness and imbalances to enhance durability (i.e., ability to thrive under pressure and prevent injury).

- Learn how to modify and use props to make poses more accessible and comfortable.

- Discuss the power of self-talk and instructional language in relation to creating a safe and non-competitive space for yoga.

All levels of athletic or yoga experience are welcome; no prior yoga experience is required. Wear clothes that are comfortable for movement. The studio has yoga mats and props that you can borrow if you do not bring your own.

Cost: $45, via cash, check, or online http://www.yogagardenmpls.com/events

Save $15 off your total order if you pre-register for the full 3-Part Yoga for Athletes Workshop Series:

Part I: Yoga for Athletes: Yoga for Pre- and Post-Workout Routines
- Sunday 1/12 @ 2-3:30pm
Part II: Yoga for Athletes: Yoga for Athletic Recovery
- Saturday 3/21 @ 2–3:30pm
Part III: Yoga for Athletes: Yoga for Balance & Durability
- Sunday 4/18 @ 1–4pm

YOGA Garden

1450 Van Buren St. NE Suite, #140, Minneapolis, Minnesota 55413

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Yoga for Pre- & Post-Workout Routines

Want to learn how to incorporate yoga into your workouts and sport-y adventures for enhanced performance and recovery? In this Yoga for Athletes workshop, we will:

- Discuss the mind-body benefits of incorporating yoga into your warm-up and post-workout routines.

-Practice a dynamic yoga sequence that can be performed as a warm-up before a training session or competition.

-Practice a variety of poses that can be incorporated into a post-workout routine to address muscular imbalances and promote recovery.

-Discuss sport-specific considerations for the routines.

All levels of athletic or yoga experience are welcome; no prior yoga experience is required. Wear clothes that are comfortable for vigorous movement. The studio has yoga mats and props that you can borrow if you do not bring your own.

Cost: $25 via cash, check, or online: http://www.yogagardenmpls.com/events

Save $15 if you pre-register for the full Yoga for Athletes: 3-Part Workshop Series to Meet Your Goals for 2020:

Part I: Yoga for Athletes: Yoga for Pre- & Post-Workout Routines
- Sunday 1/12 @ 2-3:30pm
Part II: Yoga for Athletes: Yoga for Athletic Recovery
- Saturday 3/21 @ 2–3:30pm
Part III: Yoga for Athletes: Yoga for Balance & Durability
- Sunday 4/18 @ 1–4pm

YOGA Garden is on the 3rd floor of the Northrup King Building:

1450 Van Buren Street NE Ste #314

Minneapolis, MN 55413