Variety & Flexibility
Everyone leads a busy life nowadays. So, why not let us take care of your physical and mental wellness? We offer adult group classes throughout the day to accommodate your busy schedule. Your mental and physical health is our top priority; see how we can help you make the most out of your time.
Slow Mindful Yoga Flow
Our Mindful Movement Flow yoga class is all about cultivating awareness and progression. In yoga, progression often shows up as a chain of steps available for a student to practice for a particular yoga posture(s). In our prop-heavy, mindful flow, students are invited to find a deeper exploration of the physical and philosophical succession of yoga postures. Props like blocks and blankets can assist a student to find more opening and/or alignment in particular postures that may otherwise provide difficulty due to, for example, stiffness or immobility. Students can expect to learn and utilize many different props while flowing through this intentional practice. This class is great for beginners and experienced yogis alike as it is sure to leave one feeling connected, rested, and supported both on and off the mat.
Purposeful awareness (mindfulness) is scientifically proven to improve memory, decrease stress, encourage healthier habits, and enhance sleep. Couple this with yoga, which improves flexibility, mobility, strength,while decreasing stress, anxiety, and symptoms of depression, our Mindful Flow truly offers a holistic approach to wellness.
Energizing Flow Yoga Express
Inspired and led by the breath, Energizing Flow yoga is 45 minutes of intentional and continuous flow of the body moving through yoga postures (asanas). Our all-levels, vinyasa flow is typically more of an active practice, but can be modified or amplified based on the students' needs. Students can expect to warm the body, be led through sequencing that culminates to a climactic posture(s), then to cool down the body and prepare for a meditative rest. This class is great for beginners and experienced yogis, alike, and will leave students feeling empowered and invigorated.
A vinyasa-style practice is known for improving circulation, balance, and flexibility through movement, while increasing strength, mental focus and clarity. It is considered, by many, as a "moving meditation" as it encourages the body to be led by the breath. The focus on the breath inspires self-awareness and mindfulness by redirecting our attention from our minds back to our bodies.
Candlelight Mindful Flow & Recuperative Passive Stretching (Restorative Yoga) All-levels
Our Candlelight Mindful Flow & Recuperative Passive Stretching class aims to be the epitome of harmony and balance, uniting two different yoga practices - flow and restorative. Students can expect an accessible, gentle flow followed by a divine and restoring practice. Restorative postures are often supported by numerous yoga props and encourage the student to find gentle stretches that require no effort to find stillness. With an emphasis on mindful movement and restoration, students will leave feeling distressed, balanced, and ready to meet tomorrow with renewed energy.
This practice deepens self-awareness by encouraging mindfulness and meditative states while holding the passive postures. A greater self-awareness brings to light our current physical and mental/emotional state as the body rests in stillness for longer periods of time. Lastly, the restorative postures allow the body to relax, the breath to deepen, and the mind to find periods of release from stress and anxiety.
Mind, Body, Breath Flow Yoga
Our Mind, Body, Breath Flow class encourages students to let their energy, their breath, be their guide from one yoga posture (asana) to the next. Students can expect to be guided through invigorating, intentional sequences with permission to pause, modify, or move freely in poses when compelled to do so. This class is great for all-levels of practice as it will include varying levels of yoga postures, breathwork, and meditation.
Meditation, mindfulness, yoga, and breath work (pranayama) all have been shown to positively effect the mind, the body, and the breath on many levels. What's commonly noted and proven is the suppression of baseline sympathetic activity. Deep, steady breathing while moving through varying states of physical challenge reprograms our brain and nervous system to stay calm during periods of stress.
Dynamic Gentle Yoga
Static Stretching (Yin Yoga) & Myofascial Release
In yoga, there's the word Kosha (koh-sha), which represents 5 interweaving layers or sheaths of a person. Similarly, in western science, fascia is an anatomical sheet-like layer located under the skin and throughout the body. It "attaches, stabilizes, encloses, and separates muscles and other internal organs". In our Yin yoga and facial release class, students will have the opportunity to physically and philosophically work through any stiffness and immobility in their joints and connective tissues. Students can expect to start with self-myofascial release, and then move on to holding yin postures. This class is great for all-levels of practice, and can be especially great for athletes, runners, weightlifters, and those of us who could benefit from more flexibility. This class can be modified to meet the students' needs.
Over the years, physical, emotional, mental, and energetic trauma accumulates in and effects the sheaths (layers) of our body. Yin yoga specifically targets the deep connective tissues and fascia of the body by holding stretching postures for longer periods of time. Static stretching is effective at increasing range of motion. Myofascial release "increases short-term range of motion during exercise without negatively affecting muscle performance. Gently rolling over a foam roller or therapy balls pushes on fascia between your bones, muscles, organs, and nerve fibers—freeing up more mobility than is achievable with passive stretching alone. [What's more], research shows that myofascial release influences your nervous system, which largely governs the baseline tone (tautness) of muscles. Your fascial network is rich in sensory nerve endings, and gentle pressure on your fascia may help communicate to your nervous system that there is no longer any need for increased tension in that area.
Living in a modern society that requires us to constantly be on the go can be harmful on our bodies, minds, and energy. Our all-levels gentle class is the counter-pose to daily life on the move. This class invites students to uphold the principles of non harming (ahimsa) while encouraging students to practice self-care. Students can expect a permission-based, accessible, and intentional class consisting of yoga postures that are easily modified to meet the students' needs. With an emphasis on meditation and breath work, and the permission to "just be", this class will leave the student feeling supple and grounded.
Gentle yoga is a therapeutic and informative practice. "Stress has a negative impact on the immune system and prolonged exposure increases susceptibility to disease and leads to physical and mental health problems such as anxiety and depression. Practicing yoga and meditation as a means to manage and relieve both acute and chronic stress helps individuals overcome other co-morbidities associated with diseases and leads to increased quality of life. Through a Gentle Yoga practice, we give ourselves the time to see where we experience stress, anxiety, and tension. The postures, meditation, and breath work helps to relieve some of that stress and tension.
The benefits of meditation are plentiful, including, but not limited to: reduces stress, helps control anxiety, promotes emotional health, encourages self-awareness, may reduce memory loss, generates kindness, improves sleep, and decreases blood pressure. Just as plentiful are also the ways in which one can meditate. This class introduces and guides students through different approaches to meditation. Students can expect to be lead through an intentional meditation practice with splashes of yoga postures (asana) and breathwork (pranayama). This class is for all-levels of practice.
Meditation Exploration (All-levels)
Light Movement & Meditation
Take a break from your busy day to enjoy a bit of mindfulness and movement. Mindfulness can be defined as the focus of awareness on the present moment. It has been proven to help with stress reduction, a decrease in depressive symptoms and anxiety, improving general health, and an increase in emotional regulation and control for ALL ages. This 30 minute class combines the proven techniques of a mindfulness practice and the benefits of gentle yoga to empower students to find the space between "stimulus and response". Students can expect to be lead through some light and accessible movement and breathwork in order to then prepare the body and mind for a mindful meditation. While moving through the postures and the meditation, students are encouraged to bring in moment-to-moment awareness of sensations, thoughts, and energy. This class is open to all and will leave the student feeling connected, present, and de-stressed.
Taking a much needed mental break may be more important than we believe. According to an article in Psychology Today, "for 'think-work,' it’s the prefrontal cortex (PFC), the thinking part of your brain. When you are doing goal-oriented work that requires concentration, the PFC keeps you focused on your goals. The PFC is also responsible for logical thinking, executive functioning, and using willpower to override impulses." If we overwork the PFC, not only will it effect our productivity, but it will effect our decision-making and willpower, which may or may not lead to errors or lapses in judgement. Everyone deserves some time to reset and recharge - this class was intended to provide just that - a time-in so one can head back to the busyness feeling calm, clear, and focused.
Most of us have heard or read the strong support for meditation. Doctors, corporations, and schools are just some people recommending or implementing meditation practices into their respective spaces to help relieve physical, mental, and emotional symptoms of depression, anxiety, trauma, and stress. Thus, the question isn't whether to meditate or not; but how to meditate and what kind of meditation may be best for each individual? Our Meditation Exploration class was designed to help demystify the practices of meditation! This class is great for beginners and experienced practitioners, alike! Participants can expect a 45 minute class that's broken into segments - each segment might incorporate light movement, breathwork, and a different type of meditation. This class will leave students feeling centered, grounded, calm, and more equipped to continue their meditation exploration at home or on-the-go!
Although the most commonly recognized benefits of meditation include reducing stress, anxiety, depression, and anger, scientists are finding there are deeper, physiological benefits. For example, "In a 2012 study, researchers compared brain images from 50 adults who meditate and 50 adults who don’t meditate. Results suggested that people who practiced meditation for many years have more folds in the outer layer of the brain. This process (called gyrification) may increase the brain’s ability to process information." Additionally, "Results from a 2012 NCCIH-funded study suggest that meditation can affect activity in the amygdala (a part of the brain involved in processing emotions), and that different types of meditation can affect the amygdala differently even when the person is not meditating." Although there's more research to be done around meditation, what's clear is that it has profound positive effects on the mind, body, and spirit.
Conscious Relaxation (Yoga Nidra)
Alignment-based Yoga (Hatha)
There's a commonly used quote in yoga that states, "we don't use the body to get into a pose - we use the pose to get into the body". With the knowledge that everybody and every BODY is different, Bernie Clark notes, in a Yoga International article, that the emphasis on alignment then becomes "personal, not universal". In yoga, and many other forms of movement, alignment is key for several reasons, the first being that "proper alignment reduces stress in the joints and protects them from dynamically moving into hyper-mobility, where injury may occur". Secondly, Clark states, "good alignment may build architectural stability, minimizing muscular effort and allowing a student to safely linger in a posture". At SoulScience, our Alignment-based Yoga class is intended to do just that - to inform participants on the proper alignment of yoga postures, with an intention to hold, allowing for more time to witness, cultivate awareness, and perhaps a deeper experience. Participants can expect to hold and breathe through accessible, yet sometimes challenging postures, while building strength, focus, self-awareness, resiliency, and determination.
The benefits of yoga are vast, but alignment-based yoga, "Hatha" yoga, provides participants with a unique experience. The emphasis of this practice is cultivating a steadiness of mind, or mental resiliency. When a participant is encouraged to hold a yoga posture for longer, it gives the individual the opportunity to experience, and breathe through, all of the physical, mental, emotional sensations invoked by that pose. This can often be challenging, but can prove to be a useful tool when meeting challenging experiences off the mat. Some additional benefits of alignment-based yoga are: increasing strength, flexibility, balance, muscle tone, and body awareness, aiding in the correcting of postural imbalances, and alleviating pain and stress.
During a Yoga Nidra practice, the body may look and feel as if it's asleep; however, there's a deeper level of consciousness functioning at the same time. In other words, "yoga nidra is a meditation practice that induces a state of deep, but conscious relaxation". In our yoga nidra class, students can expect a safe and welcoming environment where they will find their individualized savasana (rest pose), supported by props, and then be led through a guided body scan. Students may float in and out of deeper states of relaxation and consciousness. This class is open to all levels of practice and may leave students feeling rested and blissful.
In our modern society, it's safe to say that the majority of people live their lives primarily in the sympathetic nervous system (fight, flight, freeze). This can ultimately lead to physical, mental, and emotional distress or conditions. Yoga Nidra switches us to the parasympathetic nervous system (where our body functions and heals best). An article from Yoga Journal states, "in the process, your brain shifts from beta, an awakened state with lots of brain activity, to alpha, a more relaxed state. In alpha, the mood-regulating hormone serotonin gets released, and this calms you down. People who spend little time in an alpha brain-wave state have more anxiety than those who spend more time in alpha." The article goes on to explain, "from alpha, you go into a deep alpha and high theta brain-wave state, the dream state, REM sleep. In theta, your thoughts slow down to 4 to 8 thoughts per second. This is where super learning happens. Kids and artists experience a lot more theta activity in their brains. Emotional integration and release also happen here, and structures in the brain change." Depending on the individual, the practice could shift into deeper brain-wave states. All in all, this practice is healing, accessible, and beneficial for the majority of individuals.
Recuperative Rest &
Passive Stretching (Restorative Yoga)
What can be more blissful than deep, passive stretching supported by yoga props like pillowy bolsters, soft blankets, and blocks? Restorative yoga is an opportunity to bring more balance into busy, on-the-go lives. Making restorative yoga a part of your weekly routine may result in more flexibility, feeling like the body is relaxed and the nervous system is balanced. Additionally, many report being in a better mood after a restorative practice. Students can expect a supportive atmosphere focused on grounding, breath work, meditation, and prop-heavy, gentle stretching. This class is great for all-levels of practice and is known to leave students feeling rejuvenated and distressed.
We are all told from a very early age that rest is important in order to function at our best; yet, daily life and societal pressures make rest seem like an illusion. "Rest is a physical, mental and spiritual human need, common to all humanity, and is frequently prescribed around the world as a treatment for many maladies". The reason for this is the numerous benefits associated with rest, including: boosting the immune system and metabolism, improving memory, increasing creativity, promotes mental/emotional resiliency, clarity, and concentration. Rest is crucial to our wellbeing and in this class, rest is THE priority.
TaiJiFit (A Tai Chi Experience)
TaijiFit is a program developed by Tai Chi Master, David-Dorian Ross, to make the art of Tai Chi more accessible and welcoming to people of all ages and fitness levels. Where in a Tai Chi class, students are expected to memorize the different forms of the practice; in TaijiFit, students do not have to worry about "getting it right". In this class, students will see an emphasis placed on the concept of flow. Students can expect a serene workout of continuous flowing movement, which gently, yet effectively, works many systems of the body. Some additional benefits most commonly associated with a regular practice of TaijiFit are: improving balance, reducing anxiety, boosting cognitive abilities, and making the practice accessible for all bodies. This practice is known to leave students feeling more grounded, focused, connected and centered.
Tai Chi is an accessible, low-impact practice for all ages. The slow, tranquil movements make it is easy on the joints and muscles of the body, while encouraging participants to drop into a moving meditation-like state. Systematic reviews of Tai Chi conclude that it improves balance and flexibility, and in many cases, has been shown to alleviate muscle pain, joint pain, stress, and anxiety.
Core Connection (Pilates)
Pilates is a non-impact mind-body practice that trains core muscles to stabilize the body by targeting abdominal and pelvic muscles. Pilates doesn't only strengthen the body, but it strengthens the mind, too! With each Pilates posture, the student must maintain a great amount of focus in order to achieve a balance between control and fluidity using the breath as a guide. Additional benefits commonly associated with Pilates are: improving core strength, increasing muscular endurance and flexibility, helping to maintain a healthy body composition, and enhancing joint mobility and spinal integrity. At SoulScience, we believe in creating a Pilates atmosphere that feels more like fun than work. Surprise yourself - laugh, learn, breath and play with Pilates!
Proponents of Pilates advocate for the numerous benefits of the exercises, which include: building core strength, promoting flexibility, increasing circulation and balance. A major reason why research acknowledges the benefits of Pilates is because of how it encourages engagement of the transverse abdominis, which is "primarily a postural control muscle and is consistently the first muscle activated in relation to any limb movement". This major muscle is utilized during conscious, controlled breathing, which is what one experiences in a Pilates class. Thus, the use and strengthening of the transverse abdominis, along with other muscles like the multifidis, diaphragm, and those that make up the pelvic floor, help in achieving greater postural and spinal health. Ultimately, greater spinal health leads to better circulation, balance, strength, and flexibility.
Monday - Thursday, 8:00am - 8:00pm
Friday, 8:00am - 7:00pm
Saturday, 7:00am - 1:30pm
Sunday, 8:00am - 1:30pm
12850 Middlebrook Rd Ste 200
Germantown, MD 20874