This is an ongoing restorative series that is ideal for individuals who have health issues or limited mobility. Having difficulty getting down on the floor would not preclude participation. The guidance focuses on moving the body while being attentive to intentional breathing techniques. Observing one's breath and body in a slower step by step progression enables students to understand how to adapt postures more appropriately to meet their personal needs. The practice ends with a guided relaxation which has restorative and meditative potentials.

Tuition: $108 for the 6 week series.

The Tuesday night “sangha” consists of students who have practiced yoga at Upstate Yoga for many years and have a skillful connection to the linking of body movement and breath and have experienced many postures and combinations/vinyasas. It is also open to people who have prior yoga experience in other traditions. In this case, please speak with the instructor before signing in as they will need to make sure the class is a good fit for you. The class includes a sitting meditation which may extend the class longer.

Tuition: $ 108 for the 6 week series.

Our program is uniquely based on  MBSR (Mindfulness Based Stress Reduction) which is a  medically respected program that was developed at the University of Massachusetts Medical Center by Jon Kabat-Zinn in 1979 complemented by the ancient understanding of yoga as meditation. MBSR is used to support therapeutic interventions for anxiety, depression, OCD, and PTSD. Schools, businesses, sports programs, and even the armed services have availed themselves of serious MBSR programs to reduce stress and support meeting goals and potentials.

Orientation Evening: Wednesday January 8, 2025,  5:45 to 7:15 PM

This free orientation session is meant for people who are seriously considering taking our 7 week course. It will provide detailed information about the program and a brief meditation as well as an opportunity to ask questions before deciding whether or not to commit to the 7 week course.

7 week Program: Wednesdays 5:45 to 7:45 PM, Jan. 15th - March 5th, except for Wednesday, February 19th. Also included is a silent retreat on Saturday, March 1st, from 9:30 AM to 2:30 PM.

Tuition: $300 - For additional details or to register, go to our Mindfulness Meditation page.

This is a unique series which will blend movement, breath and sound. Prior experience in yoga, music, chanting or sanskrit is absolutely not necessary. Everything will be taught gradually and from the beginning. The first part of class will be dedicated to a gentle yoga and pranayama practice which will focus on the throat, heart and navel centers, thus preparing participants for chanting. The second part will be chanting education. Tuition for the 5 week series is $60. Note that we will not meet on February 1st. For a more thorough description of this program, go to this page.

In this on-going class, participants continue to deepen their understanding and practice of all aspects of yoga (asanas, pranayama, philosophy, meditation) from the perspective of Krishnamacharya and Desikachar and their long standing students

Tuition: $108 for the 6 week series. (If you know at the beginning of the Series that you will not be able to attend all 6 classes, please speak to David ahead of time about our drop-in rate.)