Sun Salutations – Foundations of Practice

sun salutations yoga studio alameda oaklandSun Salutations A and B (Surya Namaskar A and B) are foundational starting points for your yoga asana practice.  These sequences are dynamic and serve to warm up and prepare your body for a rigorous practice ahead, they also provide an initial moment for connecting your mind, your body and your breath to take you into a deeply present state.

David Swenson, an Ashtanga yogi and scholar describes the sun salutations, “Surya means the sun and Namaskar is a greeting of honor and respect to the divinity present in each of us” (Ashtanga Yoga: The Practice Manual, 15). These sequences are where your breath and your movements coalesce and you begin to find the rhythm of your practice.

While the movements of the sun salutations may appear simple, they are in fact very challenging. These movements require astute attention to detail in order to avoid injury and enable you to maintain a safe and effective practice.

This post was written by Mary Smith. Mary is a 200-hr. Vinyasa yoga teacher with over ten years of teaching experience and teaches Yoga and Power Plate classes at Symmetry.

Mary will also be offering our first ever Yoga workshop series: Elements of Yoga, a five-part series for all levels! The first workshop in the series is: Breath and Movement: Sun Salutations.

Sign up here!

Elements of Yoga – A series designed to strengthen your practice with Mary Smith

Yoga Alameda

When I started my yoga practice over ten years ago, there was one yoga studio in my town and three class options. Since then, the yoga landscape has changed and finding a comfortable starting point can be intimidating. What studio should I go to? Which class should I choose? What exactly is Vinyasa? If you’ve asked yourself these questions, or others about getting started with yoga, then this workshop series is for you. By parsing out the elements of a well-rounded yoga practice in each workshop, you will build a strong foundation so that you take your next yoga class with more knowledge and confidence.

During my first year of practice I felt great, naturally flexible and a glutton for movement, I felt like I was nailing my practice. After that year, I began studying for two hours every Saturday with one teacher and that is when my practice really started. As a kinetic learner, yoga gave me the opportunity to learn about myself, my habits, my hang-ups and through movement, my life has been forever changed.

For experienced yogis, this workshop is a great way to gain perspective and awareness of your personal practice. In this series, you will be able to ask questions, explore variations of poses you already know as well as tune into the subtle side of your practice through breath and mindfulness. By taking the time to learn about the anatomy of movements, you will be able to go deeper to receive everything your practice has to offer.

During these workshops you will also learn how to safely modify postures to work with injuries as well as the specific aspects of your body that may need more attention on any given day. Gain a deeper understanding and move with intention to make the most of your practice every time you hit the mat.

You can choose to take all of the workshops in sequence or just pick those workshops that you think will enhance and strengthen your practice.

All workshops take place on Saturdays 1:30-3:30pm
Each workshop costs $45 day of and $40 early bird
Special price for students who wish to pre-register for the whole series: $175 ($35/session) instead of $225.
Exclusively for Symmetry Members: 20% off each session separately or $165 for the whole series.

Breath and Movement: Sun Salutations – 9/8/18
Stand Strong: Warrior Poses and Standing Balances – 10/13/18
Mind/Body Detox: Cleansing Breath and Twists – 11/10/18
Get Upside Down: Arm Balances and Inversions – 12/1/18
Open your Heart: Back bending – 1/5/19

Sign up here!

Fall in Love and Feel Beautiful in Your Body

Yoga AlamedaWhen did you fall in love with your body? How old were you the first time you felt beautiful inside and out? How often do you share your story about your relationship with your body?

It’s important to explore your current relationship with your body. Many of us have suffered through years of hearing the voice an inner critic. This critic criticizes every inch of our body. There is also a beauty and wellness industry that use BILLIONS of dollars in their marketing to make sure that there are plenty of TV, print and digital media advertisements that promo miracle ointments and serums to keep you looking like you never aged after your 16th birthday!

For larger body folks there is even more. Its called #Fatphobia. Large bodies have been vilified for the last few decades. Can you name a plus size actor/actress who was featured as the love interest in a major Hollywood film?When there are large bodies on screen, are they portrayed as angelic or evil? How mind blowing would it be to experience PLEASURE in the PLUS SIZE body?!

Symmetry Yoga will host a special event on Saturday July 14th 1:30 – 3:30pm

Our resident Hatha yoga instructor Misia Denéa and Social Media Star Valerie Sagun of BIG GAL YOGA (@BigGalYoga) will co- host : LET ME FAT IN PEACE: A workshop celebrating plus size bodies!!

Early Birds (register by 7/6/18) will receive a signed copy of BIG GAL YOGA by Valerie Sagun.

We will practice yoga in a way that will:

  • Reclaim Health with a Body Positive and Health At Every Size approach to Yoga and Wellness
  • Explore Self -Care with yoga and meditation
  • Compassionately Build Community to reduce isolation as plus size people who enjoy yoga + wellness

Secure your spot and sign up here!

Advancing Your Yoga Practice

Yoga ClassI recently taught a Yoga Teacher Training class and asked my students: what makes a Yoga practitioner advanced? As expected, the majority of the answers revolved around the ability to do challenging poses. We all have the tendency to fall into this trap, but we all also know that really challenging poses can be unattainable to certain people or in certain circumstances. Yoga is so inclusive, how can the definition of advancement be so narrow and exclusive? The more I think about this question, the more I conclude that an advanced practitioner is one who has a regular practice of their own, regardless of what poses they can or cannot do.

When we attend classes on a regular basis, we feed our practice, keep it alive in our bodies, reap amazing benefits, and feel so good. However, one thing that we might not notice is that we’re actually practicing our teacher’s practice and not our own. Yoga was originally designed that the student studies with a teacher and then goes and practices what they learned on their own. In this way, they can explore the landscape of their being and nourish themselves in a deep, personalized, and intimate way. The relationship with a teacher is an integral part of the practice and not to be dismissed, but that’s not where the education and the practice ends, it’s merely where it begins.

Our modern Yoga practice looks completely different than what it looked like when it was originated. However, the heart of the practice remains the same: Yoga is a practice that is meant to empower you and to provide the means to rediscover the wonder of who you already are and the richness of what you already have.

Practicing Yoga on your own at home is an invitation to simplify your practice while advancing to a whole new level.

This blog post was written by Inbal Meron. If you’re inspired to take your Yoga practice home, join Inbal for her workshop: Develop your Home Practice on June 2nd. Click here to sign up!

Inbal also teaches our signature Sutra Sunday class and our Restorative & Reiki class on Sundays, click here to sign up for class!

Welcomeing Misia Denéa, Founder of Hatha Holistic Integrative Wellness!

Misia Denéa

Misia Denéa is a licensed Body Positive Facilitare and has attained over 700-hours of professional Yoga Teacher Training. Over the last 20 years she’s studied Yoga, Dance, Integrative Nutrition, Meditation and Urban Permaculture and founded Hatha Holistic Integrative Wellness.

Since 2008 she has been leading yoga trainings, dance workshops ,speaking engagements and retreats at yoga studios, Universities & Colleges, throughout the US and abroad. Students enjoy Misia’s therapeutic approach to teaching Hatha Yoga and leave class feeling aligned, empowered and rejuvenated.

Starting in April, you can join Misia on Tuesdays 7-8am for Sunrise Hatha Yoga – This class focuses on alignment , breathing and mindfulness and each month has a different asana theme. Please note, it is not a flow styled class, it is suitable for beginners and all body types.


We’d like to invite you to help us welcome to Misia into our community by attending her first class for FREE!!

Tuesday April 3rd 7:00-8:00am – Space is limited so please sign up online ahead of time here.

To connect with Misia over social media and learn more:
Instagram: @HathaHolisticWellness
Twitter: @HathaHolistic
Facebook: HathaHolistic

The Yoga of Love: Bhakti Yoga and Kirtan

Alameda Yoga Classes

The Sanskrit word Bhakti comes from the root bhaj, which translates as “to adore or worship the divine.” Of the four paths of yoga, this yogic path is one that focuses on union through pure love and devotion. It is a path of self-realization, that leads to having an experience of oneness with everything, shedding judgement and separation.

Bhakti yoga takes shape in many ways that often lead the yogi to practices off of the mat. Here are a few examples of ways that you could explore and experience this beautiful limb of yoga:

Creating a home altar – Gather images or objects that inspire you and awaken your heart. Set them up with care and devotion and take time each day to connect to the quality and energy they invoke in you.

Seva or acts of selfless service – Find a group that could use your helping heart and hands and selflessly offer your service.

Contemplation – Explore the nature of being or invoke the energy and quality of a particular deity.

Reciting Mantras – Repeat words, sounds, names of the deities or an affirmation. This will aid concentration in meditation and invoke certain qualities. Work with a mantra that resonates with you. You could use a mala or prayer beads to count the repetitions.

Chanting – alone or in a group at a kirtan. This is one of the methods most used by devotees.

What is a Kirtan?

A Kirtan is when a Sangha (spiritual community) gathers and joins their voices to chant the names of the deities and mantras in call and response fashion. Regardless of ones experience with singing this environment lends anyone to join voices in a safe setting where the shared experience and devotion is the focus, rather than the refinement of the music itself. It’s a beautiful outlet for those that might have fear of using their voices to feel strength and comfort through blending with the voices around them.

Regardless of what shape the Bhakti takes for you, the ultimate goal is to see and serve yourself and everyone else as a manifestation of the Divine.

If you are intrigued and interested in exploring Bhakti yoga I recommend checking out our upcoming Kirtan at Symmetry Yoga on March 31st !

As a long time yogi and musician, I find that Bhakti Yoga has been a natural joining of two of the greatest passions of my heart. As I write this blog post, I’m actually getting ready to embark into a Bhakti Yoga immersion in New Orleans! I am grateful for the new learning that I’ll be able to bring back to the Symmetry Yoga Studio and community. I look forward to sharing more goodies with you upon my return!

This blog post was written by Nikki Borodi who teaches Vinyasa Flow on Mondays and our Monthly Friday Night Flow class with live music!
To practice with Nikki sign up for classes now!

FEEL GOOD with Morning Yoga Classes and Bicycle Coffee!

Coffee Yoga Alameda

We are excited to announce the expansion of our morning class schedule, and a new collaboration with one of our favorite neighbors. Kick start your day in a fantastic way!

Join us for a Vinyasa Flow on Tuesdays & Thursdays 8:30-9:45 AM.

Patsy Hutchison who teaches the Lotus Flow style will be teaching on Tuesdays and the lovely Ellisa Sun will offer her high energy Vinyasa on Thursdays.

For our extra early risers we have early morning classes on Mondays & Wednesdays: 6:00-7:00 AM • Early Bird Flow and 7:15-8:30 AM Mindful Vinyasa with Jessica Dugan.

There’s many benefits to starting your day with a Yoga practice, read more here.

We’re also thrilled to announce that we’ve recently connected with Feel Good Bakery located in the Alameda Marketplace across the street. They serve up hot and delicious Bicycle Coffee daily and are offering our morning Yogis $1.00 off coffee or tea drinks between the hours of 7:00-11:00 AM Monday-Friday. (You will need to show that you attended a morning class on your MindBody or Symmetry Yoga app).

Here’s to Yoga, Neighbors and Yummy beverages!

See you in class!

What is Lotus Flow?

YogaLotus Flow is a common style taught by several teachers here at Symmetry Yoga so we thought it would be helpful to break down what Lotus Flow is.

What is Lotus Flow?

  • Lotus Flow is considered a type of vinyasa styled yoga.
  • It is an outline that works with the chakra system.
  • Each class moves up the chakras always beginning with the 1st chakra energies and ending with the 7th chakra.
  • The beginning of each class starts with a dharma talk and mantra.
  • Dharma talk is a way of linking the philosophical aspects of the yoga practice to everyday life.
  • The mantra aspect of the class can be as simple as singing an “OM” or a more complicated mantra like the Gayatri mantra.
  • The flow should balance the student regardless of what she/he is coming in with. (If you are nervous before class you should feel a sense of ease when you emerge from it. If you are feeling lethargic, you should feel more energized.)
  • There should be creative sequencing and music. The music can range from hip hop to kirtan (devotional mantra music).

The idea with Lotus flow is that you move up the chakras (energy system) in order during the class. Here is an outline of the postures associated with each chakra.

Lotus Flow Outline

  • First chakra: simple, warming postures
  • Second chakra: open hip and warming postures
  • Third chakra: core work/twists, beginning to sweat
  • Fourth chakra: back-bending, warming postures
  • Fifth chakra: inversions, neutral warming
  • Sixth chakra: forward folding, beginning to cool
  • Savasana

There are some styles of teaching asana that will concentrate only on one area of the body, but with Lotus flow it should feel a bit more like a balanced diet. There should be arm and leg strengthening, some back bending, some stretching. Some classes with Lotus Flow may be focused on one particular chakra that may color the whole practice—for example in a predominately third chakra class, there may be more core work and arm balances than in a fourth chakra influenced class that would involve more back bending.

Lotus Flow is a very holistic outline that usually makes everyBODY in the space feel balanced. If you are showing up to class because you are feeling deeply lethargic, then the class should make you feel energized. If you are feeling anxious and overwhelmed, the practice should help support you to feel grounded and more calm.

This blog post was written by Patsy Hutchison. Join Patsy for Vinyasa Flow on Tuesdays 8:30-9:45am and Thursdays at 5:00-6:00pm. Sign up now!

Take Advantage of our Happy Holiday Sale!

Yoga in Alameda CAGrab a 10 Class Yoga Card for Only $108!

108 has long been considered a sacred and auspicious number in Hinduism and yoga. Renowned Vedic mathematicians viewed 108 as a number of the wholeness of existence that connects us to our place in the cosmic order.

This is why you will find that malas, or garlands of prayer beads, come as a string of 108 beads. Also, according to yogic tradition, there are 108 sacred sites throughout India. There are also 108 Upanishads (ancient yogic texts) and 108 marma points, or sacred points of the body.

This number appears again and again in Vedic astrology and similarly to the mantra AUM, connects us to the whole.

Buy Now! Offer ends 1/15/18.

4 Poses for the Holidays That Will Keep You Connected

Yoga Meditation OaklandWe often hear our students express their assumption that a longer yoga practice is the most beneficial. We actually think that sometimes it’s the shorter practices that have the most profound and long-lasting effects. To encourage you to stay connected to your practice through this holiday season, we challenge you to invest just a small amount of time each day in your practice. Do you have 10 minutes to spare? Great. Lets get you started in embracing these 4 poses as a way to a more healthy, happy and relaxed you over this holiday season. Think of them as your friendly go-to holiday yoga poses that can help you connect to your body, mind and spirit anytime and anywhere.

1. Bitilasana (Cat/Cow)– A grounding foundational pose for any yoga practice. It gently warms up the spine while opening up the whole back body- thereby releasing stiffness and tension that can accumulate in tight muscles. The more we begin to move in between these two shapes, the more we notice how medicinal they feel as we mindfully open and close the more active front body, and the more receptive back body. Spend 2 minutes here, and notice the appreciation that will inevitably rise up.

2. Vrikshasana (Tree)– Excellent for strengthening the ankles and calves while also toning the abdominal muscles. Try spending 5-10 breaths on each leg while working and definitely using the wall as a steadying prop if you want to feel extra supported. Tree pose is made more accessible when the phrase “root to rise” is applied. As you ground down evenly through the sole of your foot, you’ll also begin to lengthen your torso, lifting up through your heart, melting your shoulders down your back and lifting your gaze. Begin to cultivate one-pointed focus by letting your drishti (gaze point) land on an object in front of your. As you feel into your balance, you’ll notice your thoughts slow down and elevation in your spirits that let your know your securely connected to the earth.

3. Ardha Matsyendrasana (Seated Spinal Twist)– Twists are nourishing for the kidneys which help keep us energized. Twists are also great for digestion and can be therapeutic for low back pain- just make sure you keep your navel engaged. From a comfortable seated position cross your right leg over your left, so that your right foot steps just outside your left thigh. On an inhale, lengthen your right arm up and plant your finger tips near your right hip. Use your left arms to draw your right knee in, and your spine up. Stay for a minute, with eyes half-closed and focusing on lengthening your inhales and exhales. Repeat on the other side.

4. Viparita Karani (Legs Up the Wall)– Here’s a decadent closing to any yoga practice. Legs up the wall is a restorative pose that helps relieves headaches, brings fresh blood to the head & heart, lowers blood pressure, relives low back pain and leaves you feeling refreshed. This is a great pose to try when traveling in airports, before bed or in the afternoon in replacement of a nap. Start by putting a folded blanket a foot away from the wall. Roll onto the blanket- hip first and slowly roll onto your back so that your legs go on the wall. Place a hand on your heart and a hand on your belly to help tune you into the rhythm of your body. Close your eyes and breathe deeply. Your body and mind will thank you for it.

This blog post was written by Grey Marcoux who teaches Hatha Flow on Tuesday, Thursdays and Saturdays.

We’d love to have you come in and practice with Grey and all of our lovely teachers and community this holiday season.
Check out our holiday schedule and sign up for classes now!