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
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. email@example.com
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.
At BikramYogaMonterey, we offer classes to students of yoga practice that wish to begin and/or maintain a regular practice that is progressive and integrative.
We believe that commitment is essential to establishing a regular consistent yoga practice and receive the full benefits of YOGA.
What Yoga Can Do For You:
Experience Life Fully Alive & Present
Relieves the symptoms of Stress
Increases Focus & Concentration
Cultivates a Calm Mind
Strengthen Cardio & Immune System
Improves Posture/Range of Motion
Reduces emotional/physical stress
Normalizes Blood Pressure
Reduces/Eliminates Back Pain
Increases Energy & Restful Sleep
Cultivates a Joyful Inner Experience
Cultivates Deep Awareness Of Being
Improves Relationship with Breath
And Much More!!!!!!!!!!!
Level 1- Gentle/Beginner: designed for new students and those who wish to explore a gentle practice learn basic principles of yoga postures, pranayama, relaxation, meditation and philosophy/psychology.
Level 1/2- Advanced/ Beginner Vinyasa: designed for beginner students who wish to deepen and expand there practice- Exploring some gentle flow practice, deeper pranayama and meditation.
Level 2- Moderate/Intermediate Vinyasa: designed for students who have yoga experience and wish to explore a flow practice (Kripalu/Vinyasa), deeper Pranayama (breath-work), Bandhas(Energy Locks), Relaxation/Meditation- prerequisite. Level one or 6months exp required.
Level2/3-Intermediate/Advanced Vinyasa: designed for experienced yoga students who have an experiential yoga practice with knowledge of basic postures and pranayama, studying for at least 2 years who wish to deepen their practice.
The learning at this level will focus on cultivating more awareness and concentration in the mind and body through Vinyasa, Pranayama, Bandhas and Meditation.
Must have instructors permission to register and attend. This is not an exercise class. Come with an open mind and heart to learn and awaken to your true self.
Yogalates/Postnatal: The wonderful marriage of yoga and Pilates designed for those who wish to maintain the benefits of yoga with the essential core work of Pilates.
A complimentary practice for postnatal mom’s to regain core strength and flexibility, revitalize body and mind for your new journey with baby. (This is not a mommy and me yoga class) Open level
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 injury, those looking to balance an active practice and lifestyle.
Fantastic for anyone wishing to experience a sense of well being and rejuvenation resulting from deep rest and relaxation.
Active-Dynamic/ Restorative Yoga- This class is designed for all fitness levels, physical conditions and ages including beginners, people who have little or years of experience with hatha yoga. Read More.
Prenatal Yoga: You are invited to experience a gentle yoga class in a supportive environment and community with other women. Read More.
Private Yoga: Private sessions for Adults and Kids are offered to those students who wish to start or deepen their practice, students who wish to work one-on-one, have individual needs that require personal attention, or regular class times don’t fit into their schedule.
Thai Yoga: Is an ancient and sacred healing art with deep roots in yogic and Buddhist practices.
As a uniquely diverse and powerful healing modality it provides a deeply rejuvenating and transformational experience both or the recipient and the practitioner.
Various yoga and meditation techniques make Thai Yoga a graceful and holistic form of applies hands on therapy that emphasizes alignment principles, mindful presence, safety, individual needs, and balance of the human energy body.
It is done on futon mat with the client dressed in comfortable clothing that allows full movement of the entire body leaving the student completely recharged, balanced and inspired.
Kids Yoga: When children do yoga, they integrate and restore the whole mind-body system. They override the stress response.
They become clear for learning and develop both mental and physical focus, strength, balance and flexibility. The sessions are filled with yoga poses, breathing exercises, games and time-in (relaxation and recharge).
Postures integrate, sooth and energize the body and mind by releasing tension, activating coordination and awareness and stimulating circulation.
Breathing exercises calm and balance the nervous system to increase well-being and intellectual receptivity.
Games that are fun explore physical challenges in a non-competitive way enhancing fitness, skills, teamwork and creative thinking. Time-in gives children the opportunity to create deeper connection with their inner being, integrate and process there learning.
Yoga practice is beneficial with consistent practice and integration. Each level of yoga practice is designed to deepen your understanding and experience of self and yoga.
With so many yoga styles floating around these days it can be confusing to understand how all of these styles fit together and what they share in common.
Yoga is a system and a science of exploring what it means to be human, in this body, with this mind and connect to the divine that is within all of us.
Just like different tools are needed for different jobs, so different paths of yoga are prescribed for different people. Below are the four main paths outlined in the ancient India text the Bhagavad Gita. As you read this, think to yourself, which one of these paths fits best with my personality?
Different Paths of Yoga
Bhakti Yoga: This is the yoga of devotion. Of complete surrender to whatever chosen deity or God we believe in.
This is the path that is commonly practiced by the Hari Krishnas, you know, those guys you see on the streets in robes, singing, dancing, and chanting. It involves heart opening practices like mantras, and thinking about the wisdom stories, connecting with aspects of whatever you call Divine, with what makes you feel connected.
One of the things that seems important to me about bhakti is what Krishna says in the Gita: all the paths work, but the bhakti path is easier, because it gives you a form to focus on.
Within the bhakti tradition, you reflect on Kali, Krishna, Jesus, or whoever is your favorite form and as that reflection matures you let go of the separation, you take the deity into your body and you feel like you are Krishna or Kali.
In bhakti yoga losing yourself in the devotion brings deep happiness that leads toward wisdom, love, and clear seeing.
Raja Yoga: Outlined by the sage Patanjali in the Patanjali Yoga Sutras, translated as royal yoga, Raja consists of eight steps that ultimately lead to the enlightened state of samadhi.
Yama (abstinence) – non-violence, truthfulness, non-stealing, continence, and non-greed.
Beginning with the outside world, this step is a good recipe for how the yogi should prepare him/her self.
It deals with the vital matters of our behavior, our attitudes, and how we are with others.
Niyama (observance) -purity, contentment, accepting but not causing pain, study of spiritual books, and self surrender to God
The second steps encourages us to treat our bodies as a temple that houses the spirit within. Keep it pure, clean. The same goes for speech and thought, keeping those clean and pure makes for a holy temple that becomes our vehicle for practicing yoga.
The downward dogs, the lounges, and the headstands, all fit into this category. In fact almost any Western style yoga class, no matter if its called shadow yoga, Iyengar, or Vinyasa, fits into this third step in the Raja Yoga tradition.
Developed thousands of years ago, these poses are meant to cleanse and strengthen the body to prepare us for the later stages of yoga.
Pranayama (breath control)
Once the body has become strong and steady, what to do with this crazy monkey mind?
To practice meditation we need not only a steady body but also a still mind and thus pranayama is used.
There are dozens of different breathing techniques to help with pregnancy and all with the purpose of purifying the mind.
Pratyhara (sense withdrawal)
As we get into this fifth stage, we are now ready to begin the journey inward and this means relinquishing our attachment to the world. In this stage we much let go of the need for others approval, and of societal norms.
Here, the entire focus of our minds in every moment is set on observing the internal world that is within ourselves. This includes our bodily sensations, emotions, and thoughts.
I discovered Bikram yoga in 2006, after coming back from living in Europe for a couple of years. I didn’t initially go for the exercise; I thought it might help bring clarity and bring me out of the funk I was feeling after returning home to the States.
I learned to really love the practice and the new feeling of increased vitality and mind/body connection. It’s the taming of the monkey mind that has been the greatest benefit for me, and learning that the asanas (postures) are just the tip of the iceberg of the study and practice of yoga. It’s the greater self-realization within the unified whole that has become the focus of my practice and my website, cafenamaste.com. Since the fall 2009,
I’ve loved sharing my enthusiasm for this practice, and hopefully helping to inspire others on their own journey. I began my teaching in Boise, Idaho, and now enjoy being a part of the awesome community at Bikram Boulder!
I have been practicing Bikram yoga since fall 2001. I attended Teacher Teaching in spring of 2002.
Health and wellness has been a great interest of mine since I was a teenager. I had always been involved in some sort of physical exercise, whether it was swimming, aerobics at the gym, trail running, or any other number of sports.
When I first started my yoga practice, I immediately recognized it as so much more than just another form of exercise. I was fascinated by how empowered and connected to myself I felt after each class, along with feeling that I had a complete physical workout.
I started arranging my life so that I could attend class. Within a few months, I knew I wanted to teach and share it with others since it had made such an impact on my life. I am truly grateful for it!
I have been practicing Bikram Yoga now for eight years. When I moved to Boulder from Milwaukee, I was in search of yoga, as I had been practicing there. I went to BYCI in Boulder and never needed to go anywhere else. The yoga has everything one needs to achieve ideal health and well being during pregnancy! I went to the teacher training in spring 2010 in Las Vegas. What an experience!
The Bikram yoga practice is one of endless benefits; to just face yourself in the mirror each time you practice helps guide you toward what you need. I knew that this was something I’d commit to for a lifetime, and teaching has solidified this for me. I am also a teacher of kiddos, so it has been fun to see the similarities and differences of teaching in the studio.
I commit to being an instructor because the yoga works, and I have witnessed firsthand how it can better one’s life, in all ways. I was a broken-down, injured runner when I began, and to this day, post-baby, I am running painlessly and with more enjoyment than ever, baby stroller and all!
I practiced Bikram yoga though most of my pregnancy. Bikram yoga is a true gift, and I encourage ALL people to integrate it into their lives.
I got Bikram’s book and tape in 1988 and practiced in my living room for years. I started attending class at Radha’s studio in January of 2000. I attended Teacher Training in fall 2000 and have been teaching regularly since then.
Years of running had resulted in chronic knee pain. Bikram yoga got me out of pain, and that more than anything else and inspired me to want to teach and share what works for me.
Below you will find another series of yoga instructor bios and introductions. You can find information about other instructors here as well.
I have been practicing about five years. I have been teaching about 2.5 years.
I was in constant pain for about two years from a very irritated sciatic nerve during pregnancy. When I went to my first class, I had no idea what I was getting into. What I learned was that my chronic pain was gone after just six classes.
I was inspired and amazed by every instructor, and I still am. I am not sure if any one thing made me want to teach, but I have never regretted becoming an instructor as I see amazing things happen to people in every single class. I still love teaching; every single class.
I have been practicing Bikram yoga since 2002. I attended Teacher Training in 2004. The teachers at the Bikram Yoga studios have inspired me since the beginning.
I saw that after a couple of short months of practicing, the chronic joint pain I had disappeared, and I felt like I understood myself so much better. I knew I was committed to this practice for a lifetime and becoming a teacher was the next step.
I am originally from Los Angeles but have lived all over the world. I started Bikram at age 52 at Radha’s studio (September 2008). I went to the spring Training in Palm Desert in 2009.
I have taught many forms of exercise and dance since I was 17 (39 years of teaching in all). I LOVE to teach and help people reach their optimal health. However, due to injuries and having to demonstrate when teaching ballet, aerobics, etc.,
I had stopped teaching for a short time. When I stepped into the Boulder studio I felt like I had “come home” and decided to go to training within two weeks. I love the yoga and I love to teach. Bikram is one of a kind…
I took my first Bikram class at Radha’s studio in November 1999 and was hooked immediately. I graduated from Bikram’s spring 2001 Teacher Training in L.A.
I love Bikram yoga because it keeps a person so vital! Within my first few classes, I knew I had embarked on a lifetime transformative journey with this practice.
Of course I had to share it! Bikram quotes his guru, Bishnu Ghosh: “You’re never too old, never too bad, never too late, never too sick to start from scratch,” and has delivered to us an amazing series of yoga postures available to heal the masses, not just the elite. This is revolutionary, and I am proud to be a part of the movement! Long live Bikram yoga!
In this article we continue with more introductions to give you the opportunity to meet our Yoga instructors.
I have been practicing Bikram Yoga since 2007. I have been a Bikram Yoga instructor since 2011.
I love the practice from the first deep breathing exercise in the first class I ever did, which was being taught by Bikram. I practiced for 7 years before making the plunge into teacher training.
I was living in Brazil and practicing on my own, which made my friends curious, so I began to informally teach them. That experience motivated me to go to teacher training and learn how to instruct properly.
Even then I never imagined that the practice and teaching would become such a huge part of my life as it has. I love practicing because it makes me feel amazing! I love teaching because people love practicing and I get to facilitate that for them.
I was born right here in Boulder Colorado. My first Bikram yoga class was in 2004 at the age of 8 from Bikram himself. My mom was attending the first-ever Bikram Yoga Teacher Training and I came at the end of training for a trip to Disneyland. Little did I know this was just the beginning of a lifelong adventure with Bikram yoga.
I remember one of my first classes with Bikram: I was just a boy and only did the floor series at the time, but when it came time for Camel pose, Bikram told me, “Don’t let go of your heels.” He proceeded to pick me up by my lower spine, (with one hand, palm up), and then he walked me around the room and said, “This is flying Camel!”
I practiced this yoga from time to time between the ages of 8 and 13, but during high school I was involved in too many sports to keep up a practice. By 19, I had suffered injuries to both knees as well as my left ankle. This limited me from working out much at all for the next two years.
After another attempt in swimming and basketball, I decided that the pain was too much, and I returned to my Bikram yoga practice in 2016. I have been practicing four or more times a week since then, including a time where I came more than 400 days in a row.
In fall 2017, I decided three days before training started to attend. I packed up my truck and drove to LA where I spent an amazing nine weeks at training.
I love teaching this yoga just like I loved coaching kids’ sports. It’s helped heal me from several injuries, and it truly brings out the best in everyone—which I love that I get to see every day.
Here you will have the opportunity to meet our family of yoga instructors at Bikramyogamonterey.
This information is very useful when it comes to scheduling appointments depending on your level of yoga experience. For example, Lara is our go-to instructor for beginners and pregnant women looking for a light yoga session.
I grew up in the Finger Lakes region of western New York near Rochester. I moved to Boulder in 2002, when I started Bikram Yoga. I was 23 years old.
At first, I lived near another Bikram yoga studio in Boulder, which is no longer in business. When I moved to North Boulder and heard that there was a Bikram studio nearby, I was delighted.
I took my first class and was hooked. I loved the view of the mountains from the studio, the way it’s tucked back off the beaten track, and the vibe in general.
I was certified as an instructor in November 2010 in San Diego, California. In teacher training, at the end of class when all 400 of us were lying in savasana, Bikram would occasionally sing. If you get the CD, you can hear his voice. Imagine listening to that after class with four hundred other people. It was awesome.
My practice of Bikram yoga keeps me in tune with myself and also in tune with my physical body. Being in tune helps me make sound decisions in life and in health—both big decisions and the small daily ones.
This clarity has made my life more meaningful and fulfilling. I became an instructor because of my desire to be a part of facilitating this amazing process for others.
I’m originally from Connecticut but came to Boulder from New York City where I lived for nine years. I started practicing Bikram in Manhattan in December 2008 at the age of 29. I came to Boulder to pursue my Ph.D in Diplomatic History at CU and have been fortunate enough to mentor with Radha and teach as much as my academic schedule will allow!
My first interaction with Bikram was when I saw him speak in Manhattan and waited in the long line to have him sign my copy of his book. But that paled in comparison to my second interaction: getting up in front of the 430 Bikram yoga teacher trainees, visiting teachers, training staff, and Bikram himself to deliver the Half Moon pose dialogue. He smiled and said “very good, next!” which is precisely what you want to hear from him—no commentary, no criticism.
I started thinking about attending training about six months into my practice but wasn’t sure how I could make it happen financially and logistically. I finally made the decision to attend the 2011 spring Teacher Training in L.A. and will never regret it. I cashed in my savings and investments, quit my job, and left my husband for nine of the best weeks of my life.
If you don’t see your yoga instructor here, you can find their bios in one of our other Meet the Instructors articles.
The postures in the series work synergistically and cumulatively to align and balance the body. Bikram yoga builds energy, stamina, and finesse.
Postures gently stretch, squeeze and massage the internal organs, flushing out the cardiovascular system, and stimulating the endocrine and nervous systems. Out of balance hormones and enzymes get released or inhibited as necessary. (The body is self-regulating and self-adjusting. It knows what and how much it needs.)
Heart Benefits of Bikram Yoga
Cholesterol in the blood gets regulated, and also gets blasted out of the arteries and veins; oxygen and nutrients are supplied to parts of the body that have been in “cold storage”; toxins are eliminated; the central nervous system is both energized and soothed.
The lymphatic nervous system is also flushed out and the immune system is boosted. Sexual vitality and fertility are improved.
The internal organs and endocrine glands are brought back into balance and peak efficiency. The body’s nerve channels and energy meridians are reopened and strengthened.
Lung capacity is expanded, leading to greater vitality. Bones are strengthened. The joints are opened and lubricated. The muscles are strengthened, toned, and made more flexible.
Deep stretching helps pregnant women lose weight by reorganizing cells’ lipids and proteins, so that calories can be more effectively burned. This reorganization on the cellular level helps the body to operate at peak efficiency, which also leads to greater energy.
Visit our boutique
Choose from the peninsula’s best selection of yoga lifestyle clothing – Lulu-lemon, Prana, Shakti, Breathe, Karma, Belisama, and more. We carry sizes XS through XL. Or choose a new mat, yoga bag, or Yogi-toes.
The Boutique is open 7 days a week 30 minutes before and after each class, or by appointment. See our class schedule here.
Canola is the market name for oil that is acquired from rapeseed’s. It is also known as LEAR (Low Erucic Acid Rapeseed) oil.
has the lowest level of saturated fat of any edible oil
has one of the highest levels of heart-healthy monounsaturated fat
contains a high level of omega-3 fatty acids that helps to reduce the risk of heart disease and brings down blood pressure.
mildly flavored and reasonably priced
a superb choice for frying, cooking or baking, or as an ingredient for salad dressings.
Coconut oil is extracted from dried coconut meat. It is extremely popular in India and Southeast Asia. In the U.S., its is most frequently used in commercially prepared products such as candies, cookies, whipped toppings, ice cream, and nondairy coffee creamers.
Though high in saturated fat (92%), some studies indicate that adding coconut oil to the diet may play a part in weight loss because it fills hunger and diminishes the appetite.
Corn oil is produced from the germ of corn kernels. It is very high in polyunsaturated fat. One of the best oils for frying is refined corn oil because it has a high smoke point. Corn oil is often used in the production of margarine. Other common uses: salad dressings, frying, baking, and shortening production.
Vegetable oil is typically made up of a highly refined mix of various oils such as corn, soybean, and sunflower or it may consist of only one kind of oil. Vegetable oil is a fine all-purpose oil for frying, sautéing, and baking.
Choosing Healthy Fats
Fats don’t have to be completely eliminated from one’s diet. Fats are also essential nutrients that the body needs to function well. It is a source of energy and utilized in cell membrane production. Still, it is important to pick the best kinds of fat and enjoy them in moderation.
Healthy fats include polyunsaturated and monounsaturated fats. These can actually lower the risk of heart disease by decreasing the total and low-density lipoprotein (LDL) cholesterol levels in the blood. Omega-3 fatty acids, a type of polyunsaturated fat may be particularly beneficial to the heart. Omega-3s seem to reduce the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.