YOGA

Our yoga classes, while building physical strength, endurance, and flexibility, are focused on developing in the practitioner a deep sense of meditation at all levels of practice.
Please check our online schedule for actual times and dates as classes change throughout the year.

BEGINNERS CLASSES

GTOL Gentle Yoga

A class for people who are new to yoga, those who have been inactive for some time, older adults and all those who want gentle stretching and strengthening. This class also helps activate the synovial fluids around the joints and help balance the glandular system.

GTOL YOGA EXPRESS

A 40-minute Yoga session perfect for a lunch break! Refresh with relaxation, stretching, and sun salutations. Good for students at all levels.

GTOL Yoga Level I Progressive*

In this Beginner’s Level 10-week series, you will be introduced progressively to some of the basic asanas (postures), principles and healing aspects of this ancient practice. You will learn a set of movements for the health of the joints and the stimulation and balancing of the hormonal system. Pranayama (the science of breath), and the introduction of a relaxation practice are designed to provide you with tools for stress reduction. Each class also provides a brief theme of philosophy that introduces you to the deeper underlying principles of yoga. This beginner's class is good for anyone who has never done yoga, who has not practiced yoga for a long time, or who wants to improve their flexibility. We begin to develop a fundamental understanding of Raja Yoga as a meditative tradition that leads us to "moksha", liberation. Students wishing the maximum benefits should register for the entire series.

*25 CEU’s for this class: 15 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

GTOL Yoga Level I Open Class

This Beginner’s Level class has all the elements of the Yoga I Progressive, except that it remains at the upper level with an emphasis on form refinement and deepening your practice at that level. Although geared for the student who has completed our “Level I Progressive Series,” this class is good for all beginners, those who have not practiced for a while, or those who want to improve their flexibility.

GTOL Yoga Level II Progressive*

This Beginner’s Level class has all the elements of the Yoga I Progressive, except that it remains at the upper level with an emphasis on form refinement and deepening your practice at that level. Although geared for the student who has completed our “Level I Progressive Series,” this class is good for all beginners, those who have not practiced for a while, or those who want to improve their flexibility.

*25 CEU’s for this class: 15 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

GTOL Yoga Level II Open Class

In this class you will have the opportunity to practice at the upper level of the Level II Progressive Series. All the elements of that class are included, with an emphasis on form refinement and increased awareness of the mind-body interface. This class, although geared for the student who has completed our “Level II Progressive" series is also good for anyone who has an equivalent yogic training and/or some established personal practice.

GTOL Yoga Level I & II Open Class

An ongoing, OPEN class for all BEGINNER levels. You will learn a set of movements for the health of the joints and the stimulation and balancing of the hormonal system. Pranayama (the science of breath), and the introduction of a relaxation practice are designed to provide you with tools for stress reduction. You will begin to develop a fundamental understanding of Raja Yoga as a meditative tradition that leads us to “moksha” liberation. This class is good for individuals having some preliminary knowledge of yoga, who have a personal practice or who want to grow into a personal practice.

INTERMEDIATE CLASSES

GTOL Yoga Intermediate Level I Progressive*

In this 10-week series, continuing students will build on the foundation established in Levels I and II. We will increase our sitting meditation practice. More challenging asanas are introduced in a progressive manner as you continue your journey towards developing yoga as a sadhana, (lifestyle) and deepening your awareness of the mind-body interface. As with all our yoga classes, each class provides on-going themes of philosophy to deepen your understanding of the underlying principles of yoga. You will learn more advanced practices of “pranayama" (the science of breath). The goals of Yoga Level III are to deepen a natural harmony of body and mind, to increase physical strength and endurance, and to improve cardio-vascular health. It is recommended that you have completed our level II yoga series or that you have an equivalent level of yoga experience before taking our Level lll class. Students wishing the maximum benefits should register for the entire series.

*25 CEU’s for this class: 15 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

GTOL Yoga Intermediate Level I Open Class

In this class you will have the opportunity to practice at the upper level of the Progressive Level III series in an ongoing, open class format. This class, although geared for the student who has completed our “Level III Progressive class” is also good for anyone who has an equivalent level of yogic training and an established personal yoga practice.

GTOL Yoga Intermediate LEVEL I & II - Open Class

A mixed-level class, perfect for more experienced beginners looking for a drop-in class. Students should have basic understanding of yogic principles and asanas. See descriptions for TOL Yoga Level l and TOL Yoga Level ll. Attention will be given to individuals according to their experience and abilities.

GTOL Yoga Intermediate LEVEL II - Progressive*

An intermediate level of Hatha Yoga with the goals of extending your meditation practice, improving flexibility and developing upper body strength, to develop mental and physical poise and to support you in maintaining a regular practice. In this course, you will practice basic and advanced postures, deepen your relaxation skills and increase internal awareness of body, breath and mind. At this level of our practice, we will be sitting for a more extended time with the practice of pranayama and dharana. Discussion material will introduce additional themes from the classical yogic literature.
PREREQUISITE: This is geared toward advanced students and yoga instructors. In order to participate fully you should have completed our Level Intermediate Level I yoga series (or have the equivalent level of yoga experience) and are committed to your sadhana and meditation practice. Students wishing the maximum benefits should register for the entire series. To ensure maximum benefits, students must register for the entire series.

*30 CEU’s for this class: 20 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

GTOL Yoga Intermediate LEVEL II - Open Class

Once you complete the Level II Progressive series, continue your practice at the upper level in this more advanced class. Perfect for experienced yoga students and yoga teachers who seek to benefit from a structured setting as a way to refine their personal practice. The elements of the Yoga II Progressive class described above are included. It is highly advisable that you have completed the previous levels of practice before joining this class.

SPECIAL CLASSES

Pre-Natal Yoga

Meditation is our core practice while these gentle yoga poses and movements see you through all the trimesters of your pregnancy. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. It keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints. Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. Learning mindful breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
PREREQUISITE: A note from your OBGYN is required in order to participate in this program. Please call if you require further information.

Post-Natal Yoga

Meditation is our core practice while these gentle yoga poses and movements see you through all the trimesters of your pregnancy. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. It keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints. Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. Learning mindful breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
PREREQUISITE: A note from your OBGYN is required in order to participate in this program. Please call if you require further information.

KUNDALINI YOGA – Progressive Series*

Kundalini is one of the more spiritual types of yoga. It goes beyond the physical performance of poses with its emphasis on breathing, meditation, mudras and chanting. Kundalini sequences can also be very physically intense, providing both mental and physical challenges. The “Kundalini” is untapped energy (prana), often represented as a snake coiled at the base of the spine, that can be drawn up through the body awakening each of the seven chakras. Full enlightenment occurs when this energy reaches the Crown Chakra. Each Kundalini Yoga asana series is done in conjunction with a specific breath that intensifies the effects of the poses with the purpose of freeing energy in the lower body and allowing it to move upwards. In this progressive series (each class building on the one before), you will learn yoga as a "kriya" form, a complete action. You will learn physical postures, breathing techniques, stress release and relaxation techniques, guided imagery and affirmations, mantras, kriyas, and meditations. Kundalini yoga is a physical, mental and spiritual discipline for developing strength, awareness, character, and consciousness. Practitioners call Kundalini the yoga of awareness because it focuses primarily on practices that expand sensory awareness and intuition in order to raise individual consciousness. Considered an advanced form of yoga and meditation, its purpose is to cultivate the creative spiritual potential of a human to uphold values, speak truth, and focus on the compassion and consciousness needed to serve and heal others. For maximum benefits, students must register for the entire 10 or 12-week series.

*30 CEU’s for this class: 20 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN

“No one can limit you. If you limit yourself, you can. Otherwise the entire resources of the Universe is yours to use.” -Yogi Bhajan

Kundalini Yoga as taught by Yogi Bhajan is the yoga of experience. Where your experience goes right to your heart. It is the fastest way to establish an aligned relationship between the mind, body and soul. An important part of Kundalini Yoga is developing the ‘Neutral Mind’ and its capacities of endurance, intelligence & integrity. Life is described as nothing but a vibration. It’s a path that vibrates up and down like a wave. Just as every night is followed by day. Thus cultivating the ‘Neutral Mind’, helps us navigate the ups and downs of life and not get pulled in. Taught by Sharan Bir Kaur

IYENGAR STYLE YOGA – Progressive Series*

Based on the teachings of B. K. S. Iyengar, this 12-week progressive series of classes is a form of Hatha Yoga that focuses on the structural alignment of the physical body through the development of asanas (postures), and aims to unite the body, mind and spirit for health and well-being. Known for its use of props – belts, blocks, and blankets – as aids that enable students to perform the asanas (postures) correctly, thereby minimizing the risk of injury or strain, and making the postures accessible to both young and old. The development of strength, mobility and stability are emphasized through the asanas. This class in the Iyengar Yoga style is characterized by great attention to detail and precise focus on body alignment. Standing poses are emphasized to build strong legs, increase general vitality, and improve circulation, coordination and balance, ensuring a strong foundation for study of more advanced poses. Basic asanas are introduced and the progression is structured. For maximum benefits, students must register for the entire series.

*30 CEU’s for this class: 20 contact hours and 10 non-contact hours with required readings and an exam at the end of the program.

FITNESS CLASSES

Dr. René’s Fitness

A great way to get back in shape in the new year! This dynamic class is a combination of weight training for upper body and legs, and pilates-type exercises for core strengthening. Designed to sculpt and tone the body, improve cardio-respiratory function, build strength and endurance, improve mood and self-image, and create a better muscle-to-fat ratio. Most students see results after a month taking the class 2 or 3 times per week.

Meditation

Meditation is a core principle of our Himalayan Tradition of yoga --we encourage you to make it a daily part of your practice. We offer ongoing instructional classes and workshops throughout the year to help you in your journey.

Pranayama & Yoga Nidra

When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still." - Hatha Yoga Pradipika

Experience the healing power of breathwork and meditation. Breathing is life. It is one of our most vital functions and one of the Eight Rungs of Raja Yoga, as defined by Patanjali in the Yoga Sutras. Pranayama is composed of the Sanskrit words Prãna, life force, or vital energy, particularly the breath, and ãyãma, to extend, draw out, restrain, or control. The control or extension of the life force affects changes in body and mind and therefore is a powerful means of re-establishing balance and health.

Yoga Nidra is a highly powerful ancient meditation technique originated from the Tantras. In the deep relaxation state of yoga nidra, the mind is in a state between sleep and wakefulness and its receptivity is many times more than its receptivity in wakeful state. The secret is that the subconscious mind is at front in this state while the conscious mind takes the back seat. The subconscious mind is a very obedient disciple and immediately carries out the orders that you put to it. By practicing Yoga Nidra you can train your subconscious mind and your conscious mind and intellect will follow. The subconscious and the unconscious mind are the most powerful forces in the human being. In yoga nidra you learn how to access these powerful forces to gain knowledge, heal yourself, increase creativity, and to realize your true self.

Together these two disciplines will give you a powerful, 30-minute life changing experience -- a way to reduce stress and anxiety, relieve pain and improve well-being.

Meditation Satsangh

A special early morning Sunday session, part of a global meditation group. Participants must take a 1-hour instruction on the system of Raja Yoga practice and 3 introductory meditation sittings with the instructor before becoming part of the Satsangh. This free meditation group is led by Roma Tandon as part of her service to the community.

DANCE

Ballroom Dance

Love watching Dancing with the Stars and wondered how much fun it would be to learn ballroom dance? Well, now's your chance! Sign up for this 1-Hour, 10-class series and learn exciting dances from Swing to Waltz, Fox Trot to Tango, Cha Cha to Salsa. Great for beginners and non-beginners - for couples and singles alike (no partner required). We're also starting a monthly Friday night Dance Party so you can put to practice what you learn in class! Instructor is Michèle Bowles, professional dancer and teacher. Please call for more information at 718-544-5997.
Schedule for Ballroom Dance

NEW Friday Night Ballroom Dance Party!

Join us for an exciting monthly Friday night Dance Party so you can put to practice what you learn in our Ballroom Dance class or just do your own thing! Great way to socialize and meet new people in a fun, safe, party atmosphere. Good for couples or singles – no partner needed.

Beginners Belly Dance with Shoshana

Learn the sensual art of Belly Dance with the incomparable SHOSHANA, recognized as one of New York's finest and most creative Middle Eastern dancers. Beginner’s class is for students with little or no Belly Dancing experience. Learn basic Belly Dance moves while having fun developing fluidity of movement, toning core muscles, and working aerobically in a friendly, supportive environment. Improve your technique as you progress at your own pace and learn basic choreography. At the end of each session enjoy the "Circle of Love" where students participate in an improvisational expression of free-flowing dance movement. Students have the opportunity to participate in Student Showcases and, when ready, advance to the Intermediate Level class. No prior dance experience necessary. Wear comfortable clothing (like yoga pants, leggings or sweats); bare feet or dance shoes.

Intermediate Belly Dance with Shoshana

Learn the sensual art of this beautiful dance form with the legendary Shoshana! Here more advanced students who already have a solid foundation of Belly Dancing training have the opportunity to perfect their technique. Learn more advanced Belly Dance moves while having fun developing fluidity of movement, graceful arms, shimmies and dramatic hip movements and advancing choreography skills. Each month there's an exciting new theme or genre of Middle Eastern Dance: Egyptian, Folkloric, Tribal, Zil work, Veil, Cane, etc. Shoshana specializes in honing technique with drum solos and theatrical skills. There is also opportunity to perform several times during the year at student showcases and other venues. Enjoy the "Circle of Love" finale at the end of each class, a chance for each student to briefly lead the group in free-form, self-expressive dance. To see videos and find out more about Shoshana, visit her website at www.shoshanabellydance.com.
Schedule for Belly Dance

Learn to Belly Dance with Christina

Welcome to the fabulous world of Belly Dancing with Christina, where women of all kinds can come together to celebrate their femininity, appreciate their curves and get a great workout. 8-week workshops each season with 90 minute classes starting with a 30-minute abdominal workout followed by one hour of dance. Easy to learn, step by step breakdown of all the basic belly dance movements, includes a new routine each week. Beginners, Intermediate and Advanced classes available. For more information and to register with Christina, go to her website at www.christinabellydance.com.

Children's Classes

Yoga

Too often we find our children sitting in front of televisions, playing video-games and/or sitting for hours at desks to complete lengthy projects and school-assignments. Give your child a much needed break and watch them discover the endless possibilities of movement, generate their own dance creations and gain the many benefits of yoga in a fun and engaging environment. Our Hatha yoga program for children includes rhythmic movement and game-playing as well as many of the classical yoga postures (asanas), breathing techniques, and breath work. In these classes, children stretch both their bodies and their minds. See your child build cooperation and trust with the group, develop listening skills and creative interpretation.

Zumba for Kids!

The high energy fun and groundbreaking fitness benefits of Zumba are integrated with the sharpening of major and minor motor skills. Kids learn the benefits of not giving up and finding their personal expression through dance and movement. And they do it all while having a blast grooving to their favorite pop songs! Taught by: Certified Kids Zumba instructor Blair Hotchner who is also a dancer, choreographer and certified yoga instructor.

Martial Arts

Kyokushinkai, Japanese for “society of the ultimate truth,” is a full contact style karate, founded by Sosai Masutatsu Oyama. Karate is taught with the purpose of teaching children to resolve conflict, not create it. Students are taught physical and mental skills to build self-confidence – especially helpful in dealing with bullies and peer pressure. This class is for children 4-6 year olds. This is taught by an independent instructor who uses the GTOL facilities for classes. For more information and to sign up for classes contact Sensei Duval Hamilton directly at 347-967-7024. Space is limited.

Martial Arts

Tai Chi