Bikram Yoga Classes that Make You Sweat

A Guide to Bikram Yoga Classes and Gear for Monterey

Month: September 2019

Meet Our Instructors

Antonella Caruso: Director of Prema Shanti Yoga began her journey with yoga in her teens. At age 23, she began a holistic journey, finding her first yoga teacher. She soon found with consistent yoga practice relief from her health issues – back problems, poor energy and concentration, negative thoughts, weak immune system, poor eating habits.  

Later with the encouragement of a friend and yoga teacher she began sub-teaching classes. The experiences were transforming and so pursued yoga instructor training through the local YTA and Kripalu Center for Yoga and Health. Now practicing Yoga for 20 years, and teaching yoga for 15 years throughout West Chester to various populations.

A longtime journey to create space, cultivate a yoga community, serve and introduce students to a deep yoga practice and support from friends, students has naturally blossomed into prema shanti yoga.

Her passion and unique style has been cultivated by studying with great yoga masters: Shiva Rea, Rodney Yee, Yogi Amrit Desai, Bikram, David Swenson, Beryl Bender Birch, Duncan Wong, Senior  Kripalu Yoga Teachers, Alphonse Trapanese, Janice Clarefield, Judith Lasater, Jonas Westring. 

You are invited to experience authentic yoga practice and learning.  Her classes blend the dynamics of flow, integrating and interweaving movement, breath and postures. She invites you through gentle language to deepen your connection with body, mind and spirit. You are invited to play and explore movement, sound and breath…often exploring the full range of sensations and investigating as well as training the mind.  

Available Yoga Classes

Classes are structured with an intention for practice, centering, pranayama, warmups, postures, relaxation and meditation.  Classes are designed to be beneficial and serve the students individual needs.  

A comfortable, meditative environment is prepared; purposeful music is played, candles are lit, optimal room temperature maintained, inspirational quotes are read, students provided with individual attention. Yoga blankets, pillows, blocks, ties are available for students to explore body awareness and encourage ease in postures. Her joy lies in her relationship with students, integrating their individual paths on and off the yoga mat.   Contact her at

She enjoys teaching students of all ages, body types, needs and levels.   She specializes in teaching yoga to pregnant women and enjoys the introducing and teaching the benefits of restorative yoga to everyone.  She particularly finds private yoga sessions a great tool for everyone to indulge in- working one on one with her students is very rewarding.

She is currently registered with the Yoga Alliance as an Experienced-Registered Yoga Teacher at the the 500 hour level-   ERYT-500.

To deepen her understanding and to serve her pregnant students with greater skill she is currently studying to become a DOULA under DONA.

Yoga for the Mind & Soul

Just start where you are, you don’t have to wait to be highly evolved. A little bit each day, two minutes, five minutes.

Always work to the best of your ability without caring what comes out of it, without caring what others will think about it.

Jnana Yoga

Jnana Yoga: Literally translates as knowledge yoga, uses two main tools to bring about yoga: viveka (discrimination) and vairayaga (dispassion).

Viveka is the constant scrutinizing of every thought, every emotion, every sensation to determine what is real and what is not.

Real being that which is unchanging and unreal is everything that is changeable and impermanent. At the same time, vairayaga accompanies one to stay unattached in order to really see reality for what it is – mind made.

The ultimate goal of Jnana is to see the difference between the object of our awareness and that part of ourselves which can be called the knower or the witness.

Once we realize that everything is changing all the time and the only true stillness is the witness within ourselves, we can rest in that part. With continued practice, for a long time, without break and in all earnestness all ignorance fades and yoga is achieved.

Dharna (concentration)

Many meditation techniques fall into this category. Just like a good cook needs sharp and strong knives so a yogi needs to have strong and focused mental powers to probe the depths of the mind.

Dhyana (meditation)

Patanajali defines meditation as concentration that is unbroken.

As an example, if your object of concentration is a candle, you can hold your attention on it without wavering for a long time. Or the object of concentration can be your heart or the tip of your nose.

Samadhi (superconsciousness)

In samadhi, meditation becomes so deep that we begin to experience states of ecstasy, and super- conscious states where we go even beyond the confines of thinking and thought and touch something deeper that is within us always.

When the highest state of samadhi is achieved, the final part of our selfish ego is burned off and we become like the ancient masters; radiantly peaceful, completely content with whatever life brings us, and dedicated to selfless service in the name of mankind with an open and compassionate heart.

Karma Yoga: It is the path of action where we try to work a little bit more selflessly in the world. So that every act becomes an act of worship. That way we transform everything around us into the sacred, so there is no secular left. And so it becomes all encompassing, it becomes universal, all-accepting.

Like Mother Theresa used to say – I’m serving Christ. Christ in the poor, the destitute, or the one ridden with leprosy. How can I treat every single person as my teacher, as the divine embodied in front of me.

Strive with every ounce of your strength for self-realization, and then translate that into action. You grow a little bit, and you are able to serve more effectively more selflessly, and through that you grow – elegant positive feedback, reinforcing itself, spiraling upward.

Restorative Yoga Classes

Restorative yoga is a gentle, meditative practice using supported asanas and simple yoga props, slow deep breathing to enable the practitioner to completely relax, revitalize and restore energy. 

The complete relaxation response allows for the release of deeply held tensions while strengthening the immune system. 

It encourages a state of being rather than doing, therefore beneficial for all yoga students needing a more gentle yoga experience, students healing from an injury, those looking to balance an active practice and lifestyle.

Benefits include:  relief from symptoms resulting from stress, supportive of women during menstruation, pregnancy and menopause, fantastic for anyone wishing to experience a sense of well-being and rejuvenation resulting from deep rest and relaxation.

Antonella Caruso is a Kripalu professional certified yoga instructor – Registered with Yoga Alliance as and Experienced Registered Yoga Teacher(ERYT-500)and director of Prema shanti yoga.

Studying yoga for 20 years and has been teaching for 15 years. Certified with Judith Lasater as a Relax and Renew Trainer and she continues to study and teach the receptive, restoring benefits of yoga practice.

  • 12-Week Series
    Begins: Every Friday 6:30pm – 8:30pm
  • Fee:$240 10% off when registered by Dec 28th.
  • Trial Class available by appointment-$20-cash only
    Must be pre-registered prior to attending first class.
  • No Drop-Ins. Join Anytime
    Pro-rated for late registration.  Not pro-rated for missed classes

Click Here for Registration Form
Refer to Studio Class Payment/Charge and Attendance Policy

Yoga Props to Bring with you

Yoga support props available at studio for your convenience, you are welcome to bring your favorite mat, pillows, blankets, and eye pillows. 

Yoga Classes During Pregnancy

You are invited to experience a gentle yoga class in a supportive environment and community with other women. Our tools will be breath-work, vocal toning, abdominal and pelvic toning, warm-ups, postures, supported restorative postures and birthing postures, relaxation, meditation and visualization. 

Learn to cultivate a calm mind and confidence, develop coordination, strength and flexibility, and connect with your baby in preparation for the birthing process with ease and joy.

The classes provide an opportunity to develop greater vitality and awareness of your body that is a home for two, as well as to deepen your relationship with your baby.

Antonella Caruso-ERYT-500:  Professional Kripalu Yoga Instructor, Certified Pregnancy(Prenatal) Yoga Teacher and  Certified Relax and Renew Trainer. Currently studying as a Birth Doula-in-Training thru DONA.  Teaching women at different stages of pregnancy.  Teaching yoga for over 15 years practicing for 20 years.

12-week series Begins Next Tuesdays 7:30- 9 pm

Must be preregistered.  Join anytime. No Drop-ins
Fee- $240/series 10% off when registered with a partner.

Trial Class available by appointment– $20-cash only- Doctors Note Required to Attend.

Nurturing Mom-to-Be: A Intro Prenatal Yoga Workshop Next Sunday – $50 – Registration Required to insure workshop will be held.

Submit registration form and payment prior to attending to confirm.

Pro-rated for early delivery date and late registration. Not pro-rated for missed classes. This series is beneficial at all stages of Pregnancy. No yoga experience required. Refer to Studio Payment/Charge and Class Card/Attendance Policy

Wear comfortable clothing and bring bottled water. Yoga mats, blocks, blankets, pillows available at studio. Feel free to bring your favorite blanket, bamboo pillow, eye pillows, etc.  Be guided by your comfort.

Partner Yoga Workshop for Birth Preparation

This workshop provides an opportunity for couples together to enhance awareness and confidence in pregnancy, labor and birth.

Learning functional yoga tools through discussion, gentle postures, breath-work, vocal toning, meditation and massage, couples will cultivate greater relaxation, intimacy, understanding and enjoyment for childbearing. 

Calm and confidence ease the birthing process, reducing pain and increase the joy of giving birth.

Couples will practice giving and receiving in a supportive partner yoga practice that is beneficial for cultivating connection, and harmony throughout pregnancy and during labor. Expectant fathers feel more connected to the unborn baby.

The presence, participation and encouragement of a woman’s partner are a powerful aid to labor and delivery. Expectant fathers will be encouraged to understand how to support their partners with confidence and sensitivity.

This workshop is available for all partners of pregnant mothers and Beneficial at any stage of pregnancy with No previous experience necessary.

Pregnancy Yoga Gear to Bring

Once you have signed up and ready to start your pregnancy yoga class, you will need to come prepared.

The most important item to bring is an extra soft yoga mat. You can choose to bring a standard mat for yoga, however, one that has extra padding is recommended.

The Next item you should have is a soft and fluffy pillow. You can use any standard pillow or a full body pillow for pregnant women for even more support.

Finally, the last item you should consider bringing to your yoga class is a large bottle of water.

You can find either of the previous items available in case you forget to bring them and you can even purchase bottled water from our vending machines.

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