Mindful Yoga


Yoga is the journey of the self, through the self, to the self.” -Bhagavad Gita

Imagine Mindful Hatha Yoga by Ron

Crossroads United Methodist Church

Mindful Hatha Yoga classes include postures (asanas), breathwork (pranayama), Yoga Nidra (deep relaxation) and meditation yoking mind, body and soul.  The word yoga can be translated as “yoking” or “union.”

“These four components are complementary with the outcome of:  physical and mental fitness, management of emotions and stress, mind-body awareness/mindfulness, and spirituality. More benefits of yoga include: reduction of inflammation, toning the vagus nerve, amping up immunity, changing the brain, strengthening the left prefrontal cortex, and turning on genes that promote health.” (Harvard Medical School Special Report-Intro to Yoga – page 9)

The unique benefits of Mindful Hatha Yoga cultivate self-awareness and compassion through non-judgement,  patience, beginners mind, trust, non-striving, letting go, gratitude and generosity derived from the Mindfulness Based Stress Reduction (MBSR) program used in countless clinics and hospitals around the country.

All of our classes are designed to bring mindful and compassionate attention to the body and the breath yoking the Integral Hatha Yoga and Mindfulness Based Stress Reduction (University of Massachusetts Medical Center) traditions.

(1) Serenity Hatha Yoga for Well Being 

Crossroads United Methodist Church

Sign-up now under “Event Registration” tab.

Cathy Norman- Instructor

These classes benefit beginners and advanced yoga practitioners with a specific focus on mindful awareness of the body and breath integrated as a moving meditation growing compassion, calmness and clarity in daily living.

Mindfulness Based Integral Yoga is a blend of the ancient wisdom of traditional Hatha Yoga and current Mindfulness Based Stress Reduction (MBSR) practices, including the latest research in mind-body science and therapies.

The six-week class focuses on exploration of moment by moment experience including kindness to oneself as we experience the breathing, postures, meditation and deep relaxation together.  

“These four components are complementary with the outcome of: physical and mental fitness, management of emotions and stress, mind-body awareness /mindfulness and spirituality.”  Harvard Medical School Special Report – Introduction to Yoga pg. 5

(2) Gentle Supported Restorative Yoga

Crossroads United Methodist Church

Cathy Norman- Instructor

This class is designed for those who are new to yoga and/or have physical challenges with flexibility due to injury, surgery or other physical limitations.

Included in this class is a wonderful Joint Freeing series to gently bring synovial fluid and blood flow to every joint in the body.

It also features gentle supported standing poses, chair and restorative yoga along with quiet meditation for stress reduction.

Please bring a yoga mat, 3 small blankets, 2 yoga blocks, and a yoga belt.

(4) Mindfulness and Well Being with Pranayama

Nitin Dogra- Instructor

Pranayama (breathing exercises) is the 4th limb of Yoga and is now gaining lot of attention in the clinical world due to its positive impact on our physical and mental health. As per Harvard medical school, deep breathing exercises(pranayama) are the go to technique to activate one’s relaxation response.

These practices are intended to maintain optimum health—with particular emphasis on stress reduction, detoxification of the body and calming our mind.

Please join us in this 4 week class that explores how Pranayama can improve your life and enhance your vital energy. Nitin teaches several breathing exercises that you can incorporate into your daily practice. Others who have taken this class have reported how Pranayama has given them a tool to address stress bringing more clarity and energy into their day to day life. Hope to see you there.

Here are some of the evidence based benefits of Pranayama:

1. Detoxification of the body

2. Improved digestive and eliminatory system

3. Improved Cardiac & Nervous system

4. Reduction In stress

5. Greater concentration

6. Increase energy levels

7. Muscle relaxation

8. Lower/stabilized blood pressure