Monthly Archives: November 2016

Holiday Hours and Donation Classes

laraYoga on High Holiday Schedule:
Friday, December 23 Regular Hours & Classes
Saturday, December 24 Christmas Eve Closed
Sunday, December 25 Christmas Closed
Saturday, December 24 -- Sunday, January 1 Regular Classes Cancelled
Monday, December 26 – Friday, December 30 Boutique Open 11a – 7p
Saturday, December 31New Years Eve Boutique Open: 9a – 3p (No Classes)
Sunday, January 1 New Years Day Boutique Open: 9a – 4p (New Year’s Day Classes only)
Monday, January 2 Regular Schedule Resumes

Yoga on High Donation Classes December 26 -- 30:
( All Levels, 75 Minutes, Donations benefit the Yoga on High Foundation, Pre-Registration Required)
Monday, December 26: Vinyasa with Jasmine 6p
Tuesday, December 27: Ashtanga with Stella 12p & Vinyasa with Jeremy 6p
Wednesday, December 28: Vinyasa with Jeremy 12pVinyasa with Marcy 6p
Thursday, December 29: Vinyasa with Anne 12p & Hatha with Marcia 6p
Friday, December 30: Vinyasa with Jasmine 12p

New Years Day Classes:
Ashtanga Mysore New Year’s Day Class with Linda Chun & Correna Starbuck 9 – 11a
Hatha New Year’s Day Class with Marcia Miller 10a – 12p
Sekoia New Years Day Class with Jasmine Grace 1p – 3:30p

Grow Yoga Holiday Schedule:
Friday, December 23 Regular Hours & Classes
Saturday, December 24 Christmas Eve Closed
Sunday, December 25 Christmas Open for Christmas Day Practice only
Saturday, December 24 -- Sunday, January 1 Regular Classes Cancelled
Saturday, December 31 Closed
Sunday, January 1 Open for New Year’s Day Practice only
Monday, January 2 Regular Schedule Resumes

Grow Yoga Christmas Day Practice
Sunday, December 25 Christmas Day Practice with Lara Falberg 10a – 11:15a

Grow Yoga Donation Classes December 26 -- 30:
( All Levels, 75 Minutes, Donations benefit the Yoga on High Foundation, Pre-Registration Required)
Monday, December 26: Hatha with Holly 6p
Tuesday, December 27: Vinyasa with Anne 6p
Wednesday, December 28: Vinyasa with Teresa 6p
Thursday, December 29: Vinyasa with Jeremy 6p
Friday, December 30: Vinyasa with Sally 6p

Grow Yoga New Years Day Class:
Vinyasa New Years Day Practice with Sally 4p – 5:15p


December Calendar of Events








Yoga on High Schedule Updates:
Tuesday 5:45p Hot Flow Level 1 & 2 with Julie Kennel
Friday 4:30p Hot Flow Level 1 & 2 with Jeremy Grace

December 2 Sound Journey with Gongs, Bells and Singing Bowls with Crown of Eternity
December 3 Sekoia Spirit Journey: Bear with Michele Vinbury @ Grow Yoga
December 4 A Yoga on High Foundation & Enzo Tattoo Event
December 5 Reiki Share
December 9-11 Ember Trauma-Sensitive Teacher Training with Marcia Miller, Michele Vinbury and Marybeth Hamilton
December 9 100 Hour Trauma Sensitive Teacher Training Kick Off with Marcia Miller, Michele Vinbury and Marybeth Hamilton
December 10 Holiday Restorative with Gail Sky
December 14 Holiday Restorative with Marcia Miller
December 18 Sekoia Aerial Restorative with Stella Cornett and Dale Anne Gray
December 18 Art of Earth and Plant with Jessie Laux of Planthropy

December 30 Ayurvedic Goddess: Herbal Oils and Ghee with Jasmine Grace & Meredith Bury

Upcoming Teacher Training:
200 Hour Teacher Training -- March 2017
Enjoy $500 OFF the 200 Hour Teacher Training when paid in full by December 31, 2016*. *Off full price. Cannot be combined with other promotions or discounts.

Spirited Giving Deals:
Be on the look out for special holiday discounts and promotions online, via social media and in your inbox all month long!


A Yoga Sequence to Help Transition You to Sleep

On nights when I feel restless, racing mind, uncomfortable body, tossing and turning in bed…I’ll hop out of bed and either stop, drop and yoga right there, or pad over into my yoga room to do a sequence like this to calm and soothe my body and mind.

Start with 3 sun salutes of your choice to warm the body a bit and expend some energy.

Depending on your level of flexibility and energy today, these poses can be done freestanding, with blocks or with a chair. Practice unsupported poses 5-10 breaths or up to 1 minute in each.

Active Poses:

Triangle -- to ground your energy. Let the legs work, invite them to be quite active and strong here.


Uttanasana -- with or without a chair. Tradition and experience tell us that forward folds are calming to the nervous system. Let this pose work on your subtle body to chill it out.


Down Dog – An active pose here and also an inversion to smooth the mind. Arms and legs active here -- you might place a block under the head to touch into more grounding energy.


Prasarita Padottanasana A -- wide legged forward fold. Again, strong active legs, hands pressed firmly into the mat, allowing forehead to ground on block (or on the seat of a chair). 5 to 10 long smooth breaths here.


At this point, you can transition to lying down. Depending on your availability, you might do one or all of these (1 to 10 minutes per pose). Over time, and with practice, you’ll learn which shapes are most soothing to your nervous system.


Mt. Brook (1-5 minutes) -- I start this pose by applying some Sekoia Lavendar essential oil to the soles of my feet. After the previous forward folds, this heart opener feels amazing. Whole body supported. Take your time to align the blankets and bolsters just right -- when you get it “right”, you’ll lie down and your whole body will say “ahhhhhh”.


Supported Paschimo (1-5 minutes) – The restorative version of this seated forward fold isn’t about feeling a stretch, it’s about allowing the body to rest deeply in this shape. A rolled blanket under the knees, or a folded blanket under the hips -- or both can feel awesome. Build the bolsters and blankets on your lap until you feel you can drape your torso forward and let go.


Supported Twist (2-5 minutes per side) -- This is one of my absolute favorites. It feels like wringing tension out of my belly -- a place where nervous energy likes to roost.


Supported Balasana (1-5 minutes) -- One final forward fold. Child’s Pose gently opens the hips and invites a strong grounding energy.

If you’re not asleep already -- Savasana/Bedtime, have a pillow supporting the head, a rolled towel or blanket or pillow under the knees and cover yourself. A practice I often use is to count the exhalations down 21-1. If you lose track or come to 21, just start over again.

Happy zzzz’s

Michele Vinbury is leading Sekoia Spirit Journey: Bear on Saturday, December 3 from 2:30p -- 4:30p at our sister studio, Grow Yoga.  This workshop will focus on the root chakra, bear symbolic medicine, plants, herbs and crystals to create comfort and to nurture and protect as we move into the winter.  Click here to register.



A Post Election Sutra

You are stunned, powerless,

You thought you knew

What was going on.

Now you realize you don’t have a clue.


You are stopped in your tracks.

Everything within your skin is shaking.

Enter this shaking.


Right here, in the midst of commotion—

Get curious and look around inside with wonder.

Unmind your mind.

All the walls have fallen down.

Go ahead and dissolve.


The One Who Has Always Been,

Who has seen much worse than this,

Is still here.

Did you know there is a sutra even for this moment???

Yogis! We have skills to keep our hearts open in the face of deep challenge. We need them now; let’s use them. Find what makes you feel alive right now and do that—especially if it is tears or terror. And do an extra restorative pose while you are at it. The world will be glad.

Thanks to Lorin Roche and his translation of the Vijnana Bhairava Tantra called The Radiance Sutras.


EMBER Yoga program in action at the Ohio Reformatory for Women








Annette Dominguez is Director of Tapestry, Therapeutic Program at the Ohio Reformatory for Women

November 7, 2016
To Who It May Concern,

I am writing this letter in support of the EMBER Yoga program here at the Ohio Reformatory for Women. The program began in April of 2014 and is facilitated by Michele Vinbury and Marybeth Hamilton. Each cohort provides weekly services for up to 12 participants of the Tapestry Therapeutic Community. Tapestry is a holistic treatment program for women with substance abuse issues. The program is highly structured and community focused. Most program members have an extensive history of physical, emotional and sexual abuse making the need for trauma informed care an imperative.

The EMBER program has made such a positive impact on the lives of the women who have had the opportunity to be involved. The women have gained new tools for effectively addressing their difficult experiences and finding ways to mitigate their feelings while staying engaged and receptive to change. Being able to share that journey with their peers while being gently guided by the compassion and expertise of their instructors, has fostered a deeper sense of community among participants. This support helps members feel both empowered and connected.

The impact of EMBER is evident in our community in so many ways. Members who practice meditation and speak with their sisters about the benefits, sisters who have found the courage to share their experiences on a deeper level and peers who find the ability to trust that whatever is painful, is less so when surrounded by those who understand how hope can carry you through.

It is that same hope that drives us to advocate for the continuation of the EMBER program here at ORW. Our members have come to think of the yoga sessions as an integral part of our program, an experience that each sister aspires to be a part of. Michele and Marybeth are family to us and are part of the fabric of our community. Their generosity and commitment to our family is beyond compare. Their sincerity is without question and their belief that touching lives, saves lives, is a mantra we can all live by.


Annette Dominguez
Tapestry Program Director

Inspired by what you’ve read?  You can support the Yoga on High Foundation’s important work by attending our Daylong Wellness Retreat this Friday, November 11th or donating at

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