Uttara Yoga Studio

We’re dedicated to helping children enjoy the benefits of yoga. Follow us on social media to learn fun and simple practices you can integrate into your child’s routine.

Somatic Movement, based on the teachings of Thomas Hanna, provides soothing for your nervous system through small precise movements that create new neuromuscular pathways allowing you to connect deeply with your Soma, your living bodily experience from the inside out. Feel more embodied as you release pain, muscle tension, invite ease, greater alignment and freedom of movement. Mindful Yoga invites grounding through a shorter gentle yoga practice followed by a variety of practices like Yoga Nidra, guided breath awareness, guided relaxation, and instruction in accessible mindfulness techniques of Shinzen Young and Unified Mindfulness. Each session will end with a mindfulness approach to help you find a deeper sense of self, stillness, and equanimity.

Get up, get moving, and get started! Rise and shine with this early-morning, warm class and find the energy and empowerment you need to tackle the day ahead. We will move through a series of postures and flows designed to help you feel alive and refreshed before ending the practice with mindful breath awareness that will keep you grounded and connected the whole day through. This class will be heated (warm, but not hot) to help fuel those muscles and bones to get your day going. (warm class)

A mindful, breath-centered practice of basic postures (asana) suitable for students of all ages and levels. This gentle focused class will include centering, simple breath work (pranayama), and a variety of poses to help release tension held in the body; nourish tissue, bones and joints; foster physical stability; and soothe the nervous system. Enjoy the benefits of nourishing your body, quieting your mind, and experiencing the peace possible in the present moment.

This class is appropriate for all levels from the beginner to the advanced student who wants to return to the basics. We will work on grounding techniques that begin with our base (feet, hands, seat), stabilization and strength (balance and standing poses), opening and stretching (flexibility in poses), all while focusing on a simple meditative breath. Class will end with savasana and a short guided meditation practice.

This hot class will help you to deepen your body/mind connection. Yoga poses to challenge and strengthen you with a focus on core, rhythmic flows, and advanced poses as well as balancing your mind with Ujjayi breathing, Bandhas and Mudras. Some yoga experience required. (warm class)

This warm, strength-based “power” class is intended for all levels, combining movement (vinyasa) and stillness (holding poses) to build strength and hone alignment. Variations and options will be given to meet the student where they are, encouraging them to challenge themselves in a safe and stable way. (Warm class)

A gentle yoga class with added elements of strength to challenge the body, mind and breath. This class is based in functional movement and includes flowing sequences highlighting mindful transitions while minimizing transitions between standing and the floor. Designed to accommodate all levels of practitioner.

Functional Flow is playful blend of conscious breathing, vinyasa style yoga, light calisthenics, and mindful awareness of the body.

Yoga for every body. No experience is necessary. Each class will be suited to beginners, but those with experience are welcome, too. Adaptations will be offered to make the poses work for you! Learn breathing techniques, stretch and strengthen the body, and quiet the mind. Give yoga a chance to change your life.

Rise with purpose. This powerful, breath-driven vinyasa flow is designed to elevate your strength, focus, and inner fire. We move with intention—climbing from grounded foundational work to dynamic sequences that challenge balance, endurance, and body awareness. Expect creative transitions, arm balance play, and space to push past limits, all grounded in steady breath and fierce presence. (Warm Class)

This class is open to all, and emphasizes proper alignment and movement linked with breath. Intelligent, mindful sequencing of poses that build internal heat and focus, in preparation for a relaxing savasana and meditation practice. All levels welcome; poses will be modified or advanced based on your level of yoga practice.

No experience with mantra or singing needed. Everyone is welcome to share a kirtan (call & response chant of the Divine names), bhajan (devotional song), prayer, or any other inspirational offering or simply chill with the sweet vibrations and blessings that are created together in peace, joy, love and light. ॐ Shanti Shanti Shantii ॐ Donations for local non-profit accepted (tbd) Learn more at www.facebook.com/roanokekirtanfusion (image source: Roanoke Kirtan Fusion facebook page)

Quiet the mind to awaken within. This is the practice of Yoga Nidra; the ultimate non-doing practice. Wear your comfy yoga clothes for a short gentle flow before burrowing in to a supported nest of bolsters and blankets as we practice breathwork and guided relaxation techniques. Great for stress reduction and overstimulation. Accessible for all levels; beginners and up. Nothing is required of you but absolute comfort. You don’t have to stay focused and you don’t have to be completely still. Not only is this YOUR experience. You ARE the experience.

A Sound Savasana class, also called a Sound Bath, is one of the easiest and most pleasant forms of self care you can treat yourself to. Just get yourself comfy and Betsy will play a variety of soothing instruments to help you ease into a meditative state. Some instruments she will bring closer to your body to let you feel the vibrations more fully. She especially loves to work with gongs, but also plays various bowls, chimes and a drum. Everything is energy and energy is vibration; a sound bath lets you listen and feel deeply and encode your intentions. Experiences can range from a deep meditation, a nap, a release of an emotional blockage, relief from headaches or respite from anxiety. Simply put, it’s like a sonic massage and people feel better and lighter when they leave. Join us! Bring a mat and whatever you need to get cozy and relaxed.

A gentle and restful practice that calms the nervous system, releasing physical and mental tension. This slow and meditative class uses props to support the body through nurturing holds that ease the entire system into a state of relaxation and balance. This all-levels class focuses on creating a state of calmness in which the body is encouraged to gently land, allowing the breath to flow more freely. Through this practice, healing and recovering from stress, fatigue, and illness can be achieved for the entire being.

This is an all-level class designed to help you transition from the weekend to the week ahead with a gentle asana flow, soft candlelight and soothing music. We will work with breath and movement in order to help you ground and center followed by a juicy savasana to lift your spirits.

Some people call this class “Yoga Church,” maybe because it’s on a Sunday morning, or maybe because of the beautiful weaving of physical practice and connecting to spirit. Unite with your center in this flow featuring plenty of sun salutations mixed with unique sequencing to move your body and still your mind and connect with Self. This is an all-levels flow, with modifications provided for beginners, more challenging options provided for more experienced practitioners, and plenty of time spent warming up at the beginning and cooling down at the end.

This is an intermediate-level hot class focused on strength-building flows and balance, ending with some delicious stretches to unwind and relax. Prior yoga experience is recommended for this class, although modifications will be provided so that you can customize your practice to fit your needs. This class is designed to leave you feeling more open, strong, balanced, and connected to your vitality. (warm class)

A gentle, all levels flow class with emphasis on meditation, breath work and relaxation. An intentional warm up, longer holds and a very intuitive cool down will allow us to thoughtfully connect our minds and bodies. Effort will be focused on deepening the flexibility of our muscles and also our spirits as we calm our nervous systems. Modifications/variations will be offered to provide support and avoid injury throughout the practice.

This class will offer a varied sequence within a flow type practice where one movement threads into the next using “vinyasa”. Each week students will focus on guiding movements through intentional breath and active directing of attention toward focal points both internal and external (drishti). Special care will be made to bring the body into better muscular skeletal alignment. This alignment combined with the breath and drishti (gaze) will help bring the body, mind, and self to one point. Class will begin slowly on the floor and may include some pranayama (breathing techniques) and core awakening, moving into a more kinetic flow to build heat with vinyasa (upward dog pose and downward dog pose), standing and balancing poses and ending with more passive poses to prepare for Savasana. This class can be challenging and is aimed for those who have some yoga understanding and are ready to kick it up a notch. There will be plenty of opportunity to hone in on basic asana (pose) practices with modifications and options to try more challenging expressions of similar poses, if desired. Students are encouraged to practice at a pace and ability that feels appropriate. (warm class)

This Vinyasa class is designed to awaken, strengthen, and settle. Our practice will begin with mindfully sequenced flows, progress to standing poses for balance and stability, and introduce inversion options for immune support. Breath and mudra are integrated with asanas as instruments for deepening focus and sensing into subtle energy. Sequences are designed for a desired energetic effect: calming and settling the mind, focusing attention, and recovering a feeling of energy and momentum.

A perfect complement to your more active (yang) asana class, this 75-minute warm Yin Yoga class works deeply into the connective tissues (fascia and ligaments) and joints of the hips, pelvis, and lower spine while also working to release stress and patterns along the energetic meridians that run through our bodies. This class offers a slower pace through longer holds and deep stretching to relax the muscles in targeted areas of the body thus accessing the fascia and other connective tissues to promote healing and a general sense of well-being. This practice also includes mindfulness through breath awareness and observation of sensations, thoughts and feelings. This class is suitable for all-levels of students. (warm class)

Taking a fluid and musical approach to mindfulness, this “Vin to Yin” class will have you flowing from pose to pose. We will welcome and create presence for our true Self by letting our emotions, intuition, and breath rhythm guide us. Beginning with a vinyasa-style practice we will flow through a series of poses while connecting breath and movement. As we wind down the class, we will ground ourselves before savasana (our final resting pose) with more yin-like asana, or poses. This will balance our energies and set us up to glide through our days with ease. Beginner to intermediate level friendly, as it is a moderately paced class; it will be beneficial to have a basic understanding of the asanas.

So, what does a Chair Yoga class look like? It follows the same structure as other yoga classes, but most poses are taken from the chair, which are highly beneficial variations on the standing poses. The support of the chair allows us to open the body more freely. We then transition into actual standing poses, using the chair for support to build strength and balance. Chair Yoga is an alternative Gentle Yoga; an option for students to increase balance, strength, and flexibility without fear of falling; a way to support rehabilitation after an injury or surgery; and a rejuvenation for those long stretches at a desk. Chair Yoga can become a main practice for some and will offer takeaways for all.

Combining the elements of the sun (“ha”) and the moon (“tha”) this practice will help build strength in the body while bringing peace to the mind. Appropriate for beginners and experienced practitioners alike, this all-levels class will focus on alignment, breath, and mind/body balance. In this practice, we will move at a slower pace through the postures, so that we can focus on finding both strength and ease, before settling into a relaxing meditation designed to calm the mind.

This weekly class is intended to encourage and support your own personal daily spiritual practice (sadhana), and is composed of a somewhat equal balance of movement, breath work, mantra and meditation. Join us as we enhance our individual practices and build community (sangha) at the same time. This class is free, but donations are accepted to support the Uttara Yoga Teacher Training Scholarship Fund.

With an emphasis on deepening the mind body connection, this hot class is designed to leave you feeling empowered. We will start with breathwork, grounding, and setting an intention. Then we’ll warm up gently to increase mobility before moving into an invigorating, adventurous flow. We’ll wrap up class with cooling postures to smooth out your day and end with a deep relaxation. Prior yoga experience is recommended for this class. Modifications and options will be offered. (warm class)

Bhakti means joy and often, from a yoga perspective, joy is found by not only practicing physical postures (asana) linked with breath to relax the body but also through chanting (singing) and using hand gestures (mudras) to create a blissful and joyous experience. Class will end with a long Savasana (relaxation) to allow students time to reflect and integrate the practice. This class is appropriate for all levels.

Take a break from your day and get centered and grounded. This warm Hatha based class will combine pranayama, sun salutations, flows and holds. A pranayama practice will guide you in using your breath to sustain your movements and help you control your mind. You will gain an awareness of using your breath as the driving force behind your movements as you build strength, flexibility and balance. Adjustments and accommodations will be offered to allow for all levels. (warm class)