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There will come a time when you believe that everything is finished. That will be the beginning. Louis L’Amour
A note from Lynn
Welcome Spring. Welcome you!
For many of us, it feels as though we've spent the whole of winter waiting for spring to arrive. In truth, it wasn't an exceptionally harsh winter, but it felt that way. Maybe because we didn't seem to have much time to experience fall and all of it's beauty. I barely remember the colors of the leaves changing. All I seem to remember is soggy, grey, dampness everywhere. Then, the cold dark of winter. It's no surprise we anticipated spring's arrival with baited breath. This is the ebb and flow of our practice as well. We fall in and out of our intention. We fall away from our mat and slip into our own "winter hibernation" in the form of overtime at the office, deadlines, care-taking, and even seasonal conditions.  It's no easy feat to show up again. That's why "March comes in like a lion and goes out like a lamb." It takes a lot of work to bloom again up out of the frozen, saturated, heavy earth. The vegetation always makes its way towards the light and we must make our way back to our breath and to our intention. Breathe. Fuel your fire. Re-spark your light within. 

Announcements
 
Back by Popular Demand: Lancaster Farm Fresh Co-op CSA
Our Fall CSA was a huge success! We are excited to announce that we will be a host site for LFFC CSA this summer as well! We need your help in order to ensure that we are a viable host site though! If you enjoy local organic fruits and veggies as well as eggs, dairy, and meats from organic, grass fed, happy animals, then please consider signing up for a CSA share today! Shares come in all shapes and sizes and can be customized to suit any taste or diet! They even offer gluten free and vegan options such as breads and locally produced tofu! For more information or to sign up:
email: CSA@LANCASTERFARMFRESH.com
phone: 717-656-3533
 
200 Hour Yoga Teacher Training
YTT 200 Summer Intensive dates 5/3/19 - 7/28/19
This training is for anyone with approximately 50 hours of asana practice who wishes to deepen his or her commitment and understanding of Yoga theory and practice in a format that allows time for an integration of both yoga philosophy and methodology. There is a heavy emphasis on anatomy and physiology as well as instruction on how to cue for modifications and teaching to all populations. Our entire faculty has extensive training, all having earned E-RYT 500, E-RYT 200, or RYT 500 designations. The program is led by Alison Donley, 500 E-RYT, and Julia Byrem, 200 E-RYT, 500 RYT, and complemented by the teachings of The Light Within Yoga Instructors Margaret Bodine, Tracey Eltringham, Patty Jacobs, Pat McKeon, Lynn Slocomb, and Jenny Wood (200 E-RYT's, 500 R.Y.T's, or both). There is a focus on the knowledge of Iyengar and Sivananda yoga through reading materials and lecture. There will be introductory classes offered by additional 500 hour E-R.Y.T.'s in various traditions, such as Ashtanga Vinyasa, Kripalu, and Hatha as wellExercise Science and Anatomy and Physiology instruction are greatly influenced by Hall of Fame Athletic Trainer and Physical Therapist, Phillip B. Donley, PT, ATC, MS., and instructed by Emily Duckett, MS, LAT, ATC, from the Sports Medicine Department at West Chester University. These seminars will shine a much-needed light on the need to individualize group classes to focus on injury prevention.  If interested or for more information, please contact us at
contact@thelightwithinyoga.com  

If you haven't done so already, please update your profile on MindBody to include a cell phone number. Text messaging will be used to notify you if the class you have signed up for has been canceled.

Please be sure to check our website, Mindbody, and Facebook for all new classes and workshops, along with Instagram for daily inspiration! 
There's a reason the rear view mirror is so small and the windshield is so big.
New Classes and Schedule Changes

Early Morning Short Form Ashtanga - Mondays and Wednesdays from 6:00 - 7:15am
If you’re practicing Ashtanga and want to deepen your practice, or if you’ve always wanted to learn more about this system of yoga, give this class a try! This class is for the Ahstanga-curious and the Ashtanga- experienced. You will be led through a short form practice where you will have the freedom to move at the pace of your breath and experience. Safe and effective modifications will be offered throughout the entire practice. Although this class is for all practitioners, some yoga experience is helpful.

Yoga-lates - Fridays 9:30-10:40am
This class is the beautiful pairing of two revered movement practices: Pilates and Yoga. (See more about Yoga-lates on the
class description page)
Gentle Evolving Level / GEL is now offered in two different levels
Gentle Evolving Level I *new 11:00 am class on Monday mornings 

This format was designed by Alison Donley and, we like to think, unique to The Light Within. For those ready to move from a gentle practice into a deeper intensity/level of asana movement. Safe and effective modifications will be offered throughout practice to allow practitioners to control the intensity of his/her practice. Downward dog is sometimes introduced into sequencing as well as optional vinyasa flow and sun salutation segments with appropriate modifications for all levels. 
Evolving Level II
This class is slightly more challenging than our GEL I and is formatted to give our instructors their authentic voice as they guide you through a more powerful practice.  Poses are held for a longer length of time. Planks, downward dog, and more advanced core-conditioning movements are incorporated into sequencing. In addition, this practice will introduce functional fitness-informed sequences that have a more “flow-like” feel to them than our GEL I classes. Modifications are always offered and students are encouraged to let breath be their guide and explore their “edge” through kindness and compassion.  
Mommy/Daddy and Me Yoga Play - Tuesdays at  9:30am
Teaching yoga to kids offers a chance to nurture healthy bodies, minds, and spirits. The great news for the parent is that you'll receive the benefits of yoga as well and learn tools to use at home for you and your family. We'll use mindfulness activities, breathing, yoga poses, yoga games, partner yoga play, read alouds, and relaxation as part of our weekly time together. We hope you'll join us for this enriching play time. Ages 10 months-5 years

Ashtanga Fusion - Thursdays at 5pm and Sundays at 8am
Join Michael for this Ashtanga-influenced vinyasa flow. You will build your internal heat while linking breath to powerful movements from the standing sequence of the Ashtanga Vinyasa Yoga System. This practice will start with sun salutations, followed by a sequence of poses from both the primary and secondary series. Practice will also include arm balances and inversions before progressing through the closing sequence. This class is considered advanced and some knowledge of the Ashtanga Vinyasa Yoga Sequence is recommended.
Register for Class Here
No one is in charge of your happiness- expect you.

Monthly Belly Dance Workshop with Jenny Wood
Friday April 12th from 7:30 - 8:30 pm, $15
Join us the second Friday of every month and shake and shimmy with Jenny while you enjoy a full body workout in a fun and supportive environment! In addition to all the fun and playful elements this dance has to offer, each month we will explore the history of this sacred dance as we build on the fundamental elements of choreography and freestyle movement.
*STUDENTS 10 AND OLDER MAY ATTEND WITH A PARENT
**STUDENTS 14 AND OVER MAY ATTEND WITHOUT A PARENT.

Sunday Funday Workshop 
Sunday, March 24th 1:00 - 2:15 pm $15
Join Alison for this headstand prep workshop where you will be guided by your breath. Learn how to prepare and strengthen your body to breathe your way into headstand. The techniques you will learn are designed to keep you safe and to avoid injury. You will learn how to engage your muscle locks and to recognize the body as one kinetic chain. 

Spring Self Care Cleanse Workshop
Sunday, March 31st 1:00 - 3:00 pm $20
Join Lynn for a Spring Cleaning self care workshop! We will begin with gentle, grounding practice that will end with a few restorative poses to prepare our bodies for a brief seated practice. We will also take time to revisit our intentions for 2019 and talk about what an ayurvedic cleanse looks like and how you might want to incorporate certain ayurvedic practices into your daily routine. There will be a Q&A as well on all things Banyan Botanicals so you have a clear understanding on how best to use the products in our studio. 


Yoga Nidra
Friday, April 5th 6:30-8pm
Join Tracey after a long work week to enter into a state of deep relaxation. She will guide participants through a short restorative practice with a focus on breathing, relaxation exercises, and meditation. The posture practice will be followed by Yoga Nidra, or "yoga sleep." Yoga Nidra is a deep state of relaxation and also the perfect antidote to poor sleep patterns, chronic stress, or "stuck" patterns of thought. The goal of this workshop is to allow you to relax in a state of restful alertness – similar to that of coming out of a dream but not yet being awake. Please bring a mat and a hand towel (or wash cloth), if you do not have an eye pillow. Wear warm, comfortable clothing.
Register for Workshops Here
Tear off the mask. Your face is glorious. Rumi
 
Meditation
Please join us for meditation with Dr. Jean Hauser. Our next session is Sunday
March 24th 2:30 - 4:00 pm . This workshop is open to anyone new to meditation practice or those who are seasoned practitioners.  Join Dr. Jean Hauser as she explores various meditative techniques, such as mindfulness-based meditation, yoga nidra, and walking meditation. Dress comfortably. 

Family Yoga
Our next monthly Family Yoga night is Friday, April 12th, 6:30 to 7:30 pm. The focus for this month’s class is “Making the World a Better Place,” by taking care of ourselves, each other and our precious earth. Please join us.  Free to register online, but *donations are greatly appreciated. Please be sure to register each family member who will be attending. *Suggested donation of $5-10 per person. This event is open to all who want to participate (generally children about 3 are willing to imitate and join in with some help, and grandparents are welcome, too!)

Child Development Specialist, Patricia Montgomery Jacobs, E-RYT
® 200, RYT® 500, YACEP® leads the class with joy and considers it a gift from her heart. 

Yoga and Creativity Camp for Kids
July 8 - 12, 2019
Join Child Development Specialist and R.Y.T. 500, Patty Jacobs for a fun filled week of yoga with a splash of creativity.  Discover breath work, yoga asanas, relaxation and chakras.  Each participant will develop his/her own personal practice and learn more about this ancient system for health and well being. Proudly offered for our 9th year. Ages 8-13 (From time to time younger children have been part of our camp. Contact us if you think your child may be ready, and we can discuss.)
My body may break, but my spirit remains invincible. Kathryn Budig
Recipe
Shredded Tuscan Kale, Tomato and Avocado Salad

Makes 4 servings

Description

Writer Marie Simmons tested this raw kale salad using as many varieties as she could find before settling on mild-tasting lacinato (Tuscan) kale, for its texture and flavor.

Ingredients

1 small bunch lacinato kale (also called Tuscan, cavalo nero, black or dinosaur kale; about 10 ounces), washed and dried
2 tablespoons fresh lime juice
1 ripe avocado, halved, pitted, peeled and diced (1/4 inch)
1 ripe tomato, diced (1/4 inch), with seeds and juice (about 1 cup)
1/2 cup diced red onion
1 teaspoon finely chopped jalapeño chile, plus more to taste
1 teaspoon finely chopped jalapeño chile, plus more to taste
1 small clove garlic, grated
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon coarse salt
1/4 cup toasted, unsalted pepitas (see note)

Instructions

To prepare the kale, cut along both sides of the stem of each leaf with a sharp knife or pull the ruffled leaves away from the stems with your hands. Discard the stems or reserve for another use (such as making vegetable broth). Gather a bunch of long kale leaves together on a cutting board and slice into thin (1/8-inch) crosswise slices. You should have 4 to 6 cups, lightly packed.

Combine the kale, lime juice, oil and salt in a large bowl. Rub the ingredients together (as though giving the kale a massage) with your hands until the leaves wilt, 1 to 2 minutes. Set aside.

To make salsa: Combine the avocado, tomato, red onion, jalapeño, garlic, lime juice, olive oil and salt and stir to blend.

Add the salsa to the kale and toss to combine. Sprinkle the salad with the pepitas. Serve at room temperature.

Note: Pepitas are shelled pumpkin seeds and can be found at Trader Joe's and other stores that carry a wide selection of gourmet or natural foods. In a pinch, roasted sunflower seeds can be substituted.

Staff Pick
Soul Flower apparel. Check out our new line of apparel from Soul Flower. We have awesome graphic t-shirts for men, women, kiddos, and babies! We have also have fashion leggings and shorts for your practice or everyday wear. Not only are the products manufactured in the USA, but they are made from organic cotton, recycled plastic, and low-impact dyes. Treat yourself or someone you love today! 

 We are incredibly grateful for your kindness and support of our little studio,

Alison, Caitlin, Charlie, Christine, Gwen, Jenny, Julia, Lana, Lynn, Margaret, Mary, Michael, Paula, Pat, Patty, Stacey, Tracey and Tracy.

Copyright © 2019 The Light Within Yoga Studio, All rights reserved.


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