Quarterly Catalog - at ease like the lotus - QUARTER 2 - Muddy Waters Yoga
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at ease like the lotus Quarterly Catalog QUARTER 2 2021 MAY - JUNE
Welcome
Muddy Waters Yoga Studio is located in the A new way of doing things around here...
heart of Winona, Minnesota. We are a
mindful movement studio offering a variety of This last year, with its many twists and turns,
signature classes to create ease and strength has allowed us space to really think
in the mind and body. We specialize in intentionally about our lives. The questions I
education and host accredited teacher keep coming back to over and over again are,
trainings throughout the year. Whether you “What gets to stay? and What needs to go?”
are just beginning or have a daily practice,
we’ve got something for everyone: from That leads me to sharing with you all a new
beginning to advanced; gentle and meditative; way of doing things around here…
to hot, vigorous and challenging.
Muddy Waters will be transitioning to a
Muddy Waters is all about building session-based model. Every quarter we’ll
community while growing your personal release a beautiful catalog with our upcoming
practice. We hope you’ll enter feeling offerings. Each session will be 6-weeks in
welcomed and leave feeling inspired, length to encourage consistency and to invite
challenged, and uplifted. a deeper experience for student and teacher.
“My aim was to create a space for you to kick
off your shoes, take the biggest exhale, move,
breathe, sweat, learn, and find ease.”
we believe in
simplicity
experiences over things
time to slow down & time to move
a big heart with a strong backbone
spending time with loved ones
adventuring
experiencing moments with wonder
maximizing and sharing your gi s
following your heart
a happy soul
being lled with g r a t i t u d e
living in the present moment
giving unconditionally
clearing your headspace
making health a priority
nurturing relationships
living in alignment
a p p rec i a t i n g t h e l i t t l e t h i n g s
working toward greater good
gratitude for even the hard things
enjoying the echo of laughter & re ections of smiles
living in harmony with the Earth
connecting
living well
YOGA What we are doing in asana is using the postures as a tool to help us pay attention. We engage to understand our body, the way it moves and the way we use it. We can engage with our mind and understand it, where it habitually goes and how to focus it. And we can work with our emotions and notice how we tend to react. Then we can build upon that and bring space so that we are not just responding to stimuli all of the time. Class Name: Restorative Yin Class Name: Slow Flow Difficulty level: Beginner Difficulty level: Beginner Teacher: Mollee Sheehan Teacher: Dawn Lueck Dates: Mon., May 3-June 7 Dates: Sun., May 16-June 20 (no class May 30) Times: 7pm-8pm Times: 7pm-8pm Start your week off with a clear mind and settled The Slow Flow class will be gentle with an emphasis body. An antidote to fast-paced stress-filled living, on meditation and stress relief. Participants can this spacious and meditative practice will have bring herbal tea to class, and chocolate will be you on the floor most of the time using props as provided. This class can be for beginners or for needed to support ease. Poses are held for 3-5 those just wanting to find some calm during these minutes to release tension, shift energy flow, and trying times. This class will have the option to be nourish the deepest layers of our bodies. Yin under the bridge, depending on weather. invites us to practice the skill of letting go, and develop the ability to perceive and welcome our whole self. REGISTER REGISTER Class Name: Yin Flow Class Name: Flow Difficulty level: Beginner Difficulty level: Beginner/Intermediate Teacher: Alexa Shapiro Teacher: Laura Pettersen Dates: Tu/Th., May 4-20 (Meets twice a week) Dates: Tue., May 4-June 15, (no class on June 8) Times: 6:45pm-8pm Times: 5:30pm-6:30pm Join Alexa as we explore the idea of living well Focus on linking breath with movement. The through meditation, movement, and the history of teacher will provide demonstration and verbal Yoga. In this session, Alexa will pull from the yogic cues to help you connect with your own inner value of Asteya, or non-stealing, to highlight ways strength and develop your practice. Mind-body we can live well both on and off the mat. Through connection and physical growth are both guided meditation, strength-based movement, fostered in this class. This class is best for moments of stillness, and integration invitations, practitioners with basic yoga knowledge. Alexa will invite us to carry our practice forward into each day by developing healthy and This class meets under the bridge. nourishing rituals that help us live well. REGISTER REGISTER
YOGA
Class Name: Power Flow Class Name: Yin
Difficulty level: Intermediate Difficulty level: Beginner
Teacher: Kärin Wollan Teacher: Kärin Wollan
Dates: Tues., May 4-June 15 (no class on June 8) Dates: Wed., May 5-June 16 (no class June 9)
Times: 9:30am-10:30am Times: 9:30am-10:30am
Power Flow provides an added challenge to your Yin Yoga invites you to slow down and create
practice by introducing more challenging space for stillness while nourishing joints,
(optional) postures. We will work to link breath ligaments, tendons and fascia. Yin is yoga at its
and movement as you cultivate strength from coolest, deepest, quietest, stillest moments. This
the inside out. Modifications are offered so you class will have you on the floor most of the time,
can make it your own practice at your own level. using as many props needed to create as little
The room will be heated to 85-90 degrees. effort while holding poses. Poses are held for 2-5
minutes allowing fascia to release.
REGISTER REGISTER
Class Name: Slow Flow Class Name: Yin & Myofascial Release
Difficulty level: Beginner Difficulty level: Beginner
Teacher: Heather Beier Teacher: Heather Beier
Dates: Fri., May 7 - June 11 Dates: Th., May 27-July 1
Times: 12pm-1pm Times: 6pm-7pm
An all levels class that approaches the practice of Myofascial release moves along myofascial lines
yoga in a softer and more gentler way. Ideal for and meridians, the long fibrous pathways of
those that are new to yoga, students seeking a connective tissue that contract and adhere from
more accessible practice, and regular yoga habitual movement and posture. This type of
practitioners that just want to slow it down. This therapy aims to relax muscles, improve blood
class is warmed to 70-75 degrees. flow and lymphatic circulation. This workshop
will incorporate trigger point release, myofascial
release & yin yoga.
REGISTER REGISTER
PULSE
Through small, intimate classes you can improve your flexibility, tone and strength and
create a lengthened and leaner physique all while working up a sweat with a hit of cardio
that will invigorate the body. The mind-body connection is perfect for anyone looking to
complement their weekly workout schedule with an energizing mat session. The real
changes in your body will happen here..
Class Name: Power Pulse Class Name: Power Pulse
Difficulty level: Intermediate Difficulty level: Intermediate
Teacher: Amy Jo Marks Teacher: Amy Jo Marks
Dates: Tues., May 25 - June 19 Dates: Thur., May 6 - June 10
Times: 4:30pm-5:30pm Times: 5:30am-6:30am
Energized combination of power flow and pulse Energized combination of power flow and pulse
class set to motivating music. Strength and class set to motivating music. Strength and
power will be the focus of this class with short power will be the focus of this class with short
periods of recovery ending with a beautifully periods of recovery ending with a beautifully
relaxing savasana. Total body workout with a relaxing savasana. Total body workout with a
special emphasis on core throughout. Create special emphasis on core throughout. Create
long lean lines while connecting your breath with long lean lines while connecting your breath with
intentional movement. intentional movement.
REGISTER REGISTER
Class Name: Pulse Class Name: Pulse Express
Difficulty level: Beginner/Intermediate Difficulty level: Beginner/Intermediate
Teacher: Heather Beier Teacher: Kendra Carney
Dates: Sat., May 8 - June 19 (no class May 15) Dates: Thur., May 6 - June 17
Tiimes: 8:30am-9:25am Times: 12pm-12:45pm
Pulse utilizes moves inspired by yoga and pilates Pulse utilizes moves inspired by yoga and pilates
using the barre for balance while doing exercises using the barre for balance while doing exercises
that focus on isometric strength training (holding that focus on isometric strength training (holding
your body still while you contract a specific set of your body still while you contract a specific set of
muscles) combined with high reps of small muscles) combined with high reps of small
range-of-motion movements to create long, lean, range-of-motion movements to create long, lean,
sculpted muscles. This class is heated to 75-80 sculpted muscles. This class is heated to 75-80
degrees. degrees.
This class is 45-minutes.
REGISTER REGISTER
PULSE Class Name: Pulse Express Class Name: Pulse Plus Difficulty level: Beginner/Intermediate Difficulty level: Intermediate Teacher: Chelsea Krings Teacher: Chelsea Krings Dates: Mon., May 10 - June 14 Dates: Thur., May 20 - June 24 Times: 4:30pm-5:30pm Times: 5:30pm-6:30pm Pulse utilizes moves inspired by yoga and pilates Exercises that focus on isometric strength training using the barre for balance while doing exercises (holding your body still while you contract a that focus on isometric strength training (holding specific set of muscles) combined with high reps your body still while you contract a specific set of of small range-of-motion movements to create muscles) combined with high reps of small long, lean, sculpted muscles. The "plus" part range-of-motion movements to create long, lean, comes in with more cardio focused exercises sculpted muscles. This class is heated to 75-80 (ie. jump squats, mountain climbers, slider degrees. burpees, high knees, jumping jacks, etc.) with an This class is 45-minutes. extended cool down at the end. REGISTER REGISTER Class Name: Pulse Express Class Name: Pulse & Release Difficulty level: Beginner/Intermediate Difficulty level: Beginner/Intermediate Teacher: Dawn Lueck Teacher: Kärin Wollan Dates: Weds., May 5 - June 9 Dates: Weds., May 19 - June 30 (no class June 9) Times: 5:45am-6:30am Times: 4:30pm-5:30pm Pulse utilizes moves inspired by yoga and pilates Combine the strength components of a pulse using the barre for balance while doing exercises class with the lengthening and release that focus on isometric strength training (holding components of a yin class to receive a well- your body still while you contract a specific set of rounded practice that'll leave you feeling great. muscles) combined with high reps of small range-of-motion movements to create long, lean, sculpted muscles. This class is heated to 75-80 degrees. This class is 45-minutes. REGISTER REGISTER
TRAINING & EVENTS Deepen your practice by taking your learning one step further. Our events & workshops are meant to be an experience where you can dive deep into topics that interest you. Class Name: Tween Yoga (ages 9-13) Class Name: Tween Yoga (ages 9-13) Teacher: Kitt Patton Teacher: Kitt Patton Dates: Sun., May 2 - May 16 Dates: Sun., June 13 - June 27 Times: 11am-12pm Times: 11am-12pm Cost: $30 Cost: $30 Tweens will practice yoga poses to build Tweens will practice yoga poses to build strength, flexibility, and balance and mindful strength, flexibility, and balance and mindful breath work to help focus and self-regulate. breath work to help focus and self-regulate. These classes are fun and will leave your child These classes are fun and will leave your child feeling great! All classes are taught by a certified feeling great! All classes are taught by a certified Kids Yoga instructors. Kids Yoga instructors. REGISTER REGISTER Class Name: OM for the Mamas Class Name: Sunrise Yoga & Hiking Teacher: Kärin Wollan Teacher: Heather Beier Date: Sun., May 9 Date: Sun., May 23 Time: 9am-10am Time: 6am-7:30am Cost: FREE Cost: $10 Calling all Mamas! We invite you to spend Start your day a hike up Garvin Heights & yoga on Mother's Day experiencing self-care with a the lookout. The group will meet at the bottom of special yoga class just for YOU! Take a short Garvin Heights Trail and hike up to the lookout. break to relax and refresh your mind and body We'll do yoga overlooking Winona before hiking this Mother’s Day with a gentle yoga flow class back down. led by Karin Wollan. Class held under the bridge. REGISTER REGISTER
TRAINING & EVENTS
Class Name: Sunrise Yoga & Hiking Class Name: Sunset Yoga & Hiking
Teacher: Heather Beier Teacher: Kärin Wollan
Date: Sun., June 6 Date: Thur., May 27
Time: 6am-7:30am Time: 6:30pm-8:00pm
Cost: $10 $10
Start your day a hike up Garvin Heights & yoga on End your day with a hike & yoga.
the lookout. The group will meet at the bottom of
Garvin Heights Trail and hike up to the lookout. Hiking location TBD.
We'll do yoga overlooking Winona before hiking
back down.
REGISTER REGISTER
200 Hour Advanced Yoga Study & Teacher Training
Start here to deepen your practice and learn how to teach.
Muddy Waters yoga teacher training program will advance your practice by teaching you how to
incorporate the many facets of yoga into your entire life. The program will leave you feeling ready
to teach with a deep understanding of yogic history and the 8-limbs of yoga.
2021-2022 PROGRAM DATES
October 15-17, 2021
November 19-21, 2021
December 10-12, 2021
January 14-16, 2022
February 11-13, 2022
March 18-20, 2022
April 22-24, 2022
Registration opens June 1st. Training is limited to 12 participants.
Get on the WaitlistOur Team Our team is made up of big-hearted, smart, and kind teachers that believe in our mission of living well through connection, education, and experience.
Heather Beier Alexa Shapiro
Heather is the owner and director of Alexa is a certified yoga teacher in Hatha
Muddy Waters Yoga. She teaches group Yoga and SomaYoga therapy. Using a
classes, private therapeutic sessions, and blend of classic asana and somatics,
workshops. In her classes, expect a blend Alexa works with students to turn inward
of dynamic movement and a strong through breath and focus on the
connection to the breath. movements of their muscles in order to
release tension. She’s passionate about
Heather is a 500RYT and is a registered this style of yoga and hopes she can help
Therapeutic Yoga Specialist with Yoga others gain freedom of movement and
Medicine. work through unnecessary pain.Kärin Wollan Chelsea Krings
Kärin’s yoga practice is truly a picture of Chelsea's passion comes from wanting to
Yin and Yang. There is an energy to be be a source of positivity to the people
found within each class There is a around her. She wants to empower
peacefulness to own and accept. Come people to realize their true strength both
experience these two beautiful worlds mentally and physically, while always
and always know that you will be greeted remembering that the body capable of
with a bright smile and a warm heart. doing hard things, even if your mind
starts to tell you otherwise. Chelsea
always hopes to inspire the people
around her and make the world just a
little bit brighter.Amy Jo Marks Dawn Lueck
Always the student she continues to Dawn lives life to the fullest with a
enjoy reading all things yoga and visiting mantra: Work hard; play hard. She is a
studios around the country continuing to passionate educator serving as an
further her yoga education and elementary principal. She lives with her
knowledge. Yoga has helped her to find husband, two dogs, and youngest son in
calm amongst the chaos of being a small Winona. She and her husband love to
business owner of Blooming Grounds travel and experience new
Coffee Houses. When not working or adventures. She also loves to spend time
teaching yoga, Amy Jo loves anything with her family and friends, run, read,
outdoors, hiking, mountain biking, rock and write.
climbing, paddle boarding, and traveling
with friends and family. Amy Jo loves to Dawn loves the community at Muddy
spread the joy that is yoga to all! Waters, as there is so much synergy. Her
goal is to bring energy and fun to her
classes.Mollee Sheehan Laura Pettersen
Mollee believes the lessons learned on the Laura was introduced to yoga nearly 20 years
mat can help us live more empowered, ago and believes a yoga practice is an
connected and joyful lives -- becoming lighter, opportunity to find community and look
brighter and more present in the way we inward. Laura appreciates the opportunity to
show up for ourselves and for one another. focus; to bring awareness to body and
movement, and connect to breath-something
In nearly two decades of practice, Mollee has that goes beyond the mat. Yoga allows us to
experienced the remarkable healing power of be more aware of the physical self and
yoga, and designs her classes to be a space recognize the power of mindfulness. The
that supports connecting to and healing physical, mental, and spiritual well being that
ourselves. comes with time on and off the mat keeps
Laura coming back.
Mollee is a RYT-500, AYS, is a certified trauma-
informed yoga instructor and educator,
Ayurvedic yoga specialist, and wellness
counselor.Kitt Patton Kendra Carney Kitt teaches yoga to a wide range of ages Kendra has been practicing yoga and from toddlers to mature adults. Kitt brings barre since Muddy Waters first opened her love and passion for yoga into every their doors and instantly fell in love. She class and enjoys teaching newbies, later received her barre teacher training advanced students and everything in and certification through Muddy Waters between. Kitt's goal is to have every student in 2020. Her most valued goals are feel they have a place in her class and that helping others achieve their goals and they truly belong. When not practicing or letting go of negative self talk. On her teaching yoga Kitt works as a school free time she enjoys traveling, boating, counselor, cares for her own and others hiking, and pretty much anything else pets and loves to travel. that can be done outdoors.
REGISTER
If you'd like help registering, email info@muddywatersyoga.com and we'll
happily register you for any class.FREQUENTLY
ASKED
QUESTIONS
Q: Will there be any memberships?
A: We’re transitioning away from memberships and moving
towards a pay-per-session model. You’ll only pay for the sessions
you enroll in. e rate will be determined by the number of
sessions you register for each uarter.
Q: What about 10 packs?
A: We’ll allow people with class packs to use their package up by
dropping-in to classes that aren’t at capacity and/or transferring
their remaining balance to a session.
All class packs will expire December 31, 2021.
Q: Can I make-up a class if I have to miss?
A: We allow one make-up class per session. You can make-up the
class by attending a class that has open mat-spaces.
Email info@muddywatersyoga.com to re uest a class make-up.Contact us: info@muddywatersyoga.com 507-458-9535
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