Agenda
Attend any one (or more) of the classes during the week:
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Tuesdays
Power Hour at 6am
Soft Flow at 11am
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​Thursdays
Power Hour at 6am
Saturdays
Power I at 9am
Power Hour at 5:30pm
(Nov 12th 5:30pm class will be taught by Katie Schiffgen.)
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Just use your 21st Yoga (formerly Fallout Yoga) Class Card or $15 drop in per class.
Week 1: Tip Toe Balance (Oct 11-15)
The Importance of The Foundation
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Week 2: Deep Lunges (Oct 18-22)
Alignment, Opening & Release
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Week 3: Hip Openers (Oct 25-27)
Focus on Emotional Containment and Release
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Week 4: Core (Nov 1-5)
The Discovery of Inner Strength
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Week 5: Backbends (Nov 8-12)
The Opening of the Heart and the Expression of Self
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Week 6: Crown Chakra (Nov 15-19)
Focus on Mindfulness, Meditation, & Headstands!
Courses
Week 1: Tip Toe Balance (Oct 11-15)
The Importance of The Foundation
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Recommended Readings:
Balance: The Missing Link in Your Yoga Practice" by Alison Bristow-Wilburn (web link)
The sutra (sutra 246) reads, "Sthira sukham asanam." This is basically translated as, "Asana is a steady, comfortable posture."
Yoga Sutras of Patanjali (Free Kindle Edition)
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"Yoga With Intention" by John Cottrell: Chap 1, Sec 2: "Potential"
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Week 1 Worksheet
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Week 2: Deep Lunges (Oct 18-22)
Alignment, Opening & Release
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"Crescent Lunge stretches the legs, groin, and hip flexors, while also opening the front torso, chest, and shoulders. It strengthens and tones the thighs, hips, and butt while the balancing aspect helps to develop flexible stability."
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Recommended Readings:
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FAQ: What is Iyengar Yoga
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"Yoga With Intention" by John Cottrell: Chap 2, Sec 1: "Letting Go of What No Longer Serves You"
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Week 2 Worksheet
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Emotional Release Through Yoga
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Yin Yoga 101: What You Need To Know
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Anusara Yoga 101: What is Anusara Yoga?
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Week 3: Hip Openers (Oct 25-27)
Focus on Emotional Containment & Release
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Week 3 Worksheet
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Yoga Poses to Open Your Hips
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What Are Your Tight Hips Telling You?
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Healing Emotional Pain with Yoga
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Week 4: Core (Nov 1-5)
The Discovery of Inner Strength
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Week 4 Worksheet
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The Benefits of Core Strength
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Core Strength in Your Yoga Practice
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Week 5: Backbends (Nov 8-12)
The Opening of the Heart and the Expression of Self
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Week 5 Worksheet
All About Backbends
"Yoga With Intention" by John Cottrell: Chap 3, Sec 1: "Open Your Heart"
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Week 6: Crown Chakra (Nov 15-19)
Focus on Mindfulness, Meditation, & Headstands!
Week 6 Worksheet
Crown Chakra
How To Practice Mindfulness Meditation
6 Mindfulness Practices
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"Yoga With Intention: A Yogic Journey from Awareness to Honoring" by John E. Cottrell III, Ph.D.
Downloadable Word Document: $7
Teacher
John Cottrell of mbody and Fallout Yoga is proud to bring you an in-depth experience during his currently scheduled yoga classes.
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Lightly based on his book, Yoga With Intention: A Yogic Journey from Awareness to Honoring, John will incorporate life-sustaining lessons during his vinyasa flow yoga classes.
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John Cottrell is an Experienced Registered Yoga Instructor (E-RYT 500) with Yoga Alliance and teaches group yoga classes, private yoga lessons, yoga retreats, and offers yoga teachers Continuing Education opportunities.
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John has a doctorate in Clinical Psychology and combines his educational background with his passion for movement, dance, and yoga to bring healing, transformation, inner-strength, and overall well-being. John is on track to becoming a Certified Yoga Therapist through the International Association of Yoga Therapists. (IAYT).