Yoga By Donation

ONLINE LIVE Yoga Flow Class w Chelsea
2020-04-08 17:30 - 18:30 (America/Kentucky/Louisville) | ONLINE YOGA CLASSES, online Eastern Daylight Time, Portsmouth, NH, 03801, United States
Live Vinyasa Flow with Chelsea.
Work up to build the heat and then
settle in the final savasana.

email here to Register by 5pm :
in email say: Wed 5:30
Classes use Zoom but you do not need any applications on your
computer. It is as easy as click on the link and you are now shareing
in the class.
The class begins at a
good pace completing
to a slow relaxed stretch
as the instructor puts on
the brakes for the end of this
one hour class.
The Tuesday Nite Flow Yoga will begin
with a heat and strength building flow. Additionally
the vinyasa (flow) will work on
linking breath to movement.
The advantage to this style which increases body
heat enhances performance of your muscles.
It will also help you find your yoga breath
to fuel the movement.
Besides breath and core heat, vinyasa will
help you learn grace in movement as well.
Even though vinyasa yoga is usually for the
seasoned beginner of yoga it is also one way for
beginners to learn asanas (poses) because asanas
are repeated.

Tom's Deep Stretch Vinyasa Yoga
2020-04-07 18:00 - 19:00 | ONLINE YOGA CLASSES, online Eastern Daylight Time, Portsmouth, NH, 03801, United States
Tom’s Deep Stretch Vinyasa Yoga
Get a full body workout.
Slowed ashtanga combined with
classical yoga. Get a deep stretch.
Get movement.
Feel like 18 again.
Heal the body’s tightness.
This virtual class meets every Tuesday at 6pm.
Register to get the link. Email here and state in email
“Tom’s Tuesday Yoga”.

Yoga Nidra Deepest Relaxation Mode
2020-04-03 18:00 - 19:00 | Virtual Studio, 999 your home, anytown, 03801
Yoga Nidra Deepest Relaxation Mode
This Yoga Nidra Session will take you to the deepest
relaxation mode. It is meant to help you not just unwind,
but dissolve to softness.
The one hour session will help the following persons:
Those who cannot sleep because of deep worry.
Those who live in their head and are not connected to sensations
in the body.
Those who want a safe place to relax and let go.
Please reserve your space today. Register
to receive the Link.

Register Today
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FIR Immune Booster Yoga
2020-04-03 16:00 - 17:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
FIR Immune Booster Yoga Must Register
of course classes are limited in size.
You will be under the wonderfully healing
FarInfrared Rays to get the immune system humming.
Moving that spinal fluid to get the CNS working at
optimum. Decompress, destress and move those fluids:
blood, synovial, lymphatic.
Yoga at its best. Body working,
mind healing, spirit
thrusting.
Stay home if you have traveled in the past 14 days,
Been to the hospital or nursing home in same period.
Don’t come if you have a sore throat or great fatigue.
We will take your temperature & keep you 6 feet apart.
Only for existing YbD students. No new students.
Must register.

PopUP yoga Register
2020-03-29 16:15 - 17:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
join in this FIR class.
Covid Safe.
Must register to keep class size small.
register here.

Duane ONLINE Yoga for Humans
2020-03-29 09:00 - 10:00 | Rented Space at YbD, 151 Congress Street, Suite C, Portsmouth, NH, 03801, United States
Duane will
offer the Sunday Yoga Class online
independently of YbD.
Contact Duane directly

Fascia Anatomy for Yoga Asanas
2020-03-28 10:00 - 12:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Fascia Anatomy for Yoga Asanas is a workshop
for Yoga Instructors.

Register Today
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Fascial Anatomy and Manual Assisting
Techniques for Yoga Instructors
Join Vanessa for this insightful lecture
and demonstration on Fascial Anatomy
and how to incorporate this into your
manual assists while teaching yoga.
In this 2 hour workshop, Vanessa will go over key areas
of fascial anatomy describing new concepts of
psycho-bio-neurological and physiological function
as well as how to gently incorporate assists in
these areas of the body. Through these subtle
manual cues yoga students can engage in the
poses in a more mindful and anatomically
functionality way.
Fascia also called connective tissue is a
clear sticky fibrous web that weaves in
and around all the structures of the body.
It encompasses the bones while connecting
and encasing muscles, joints and viscera.
This intercellular matrix allows the body to
suspend and move in space in a tensegrity
structure while proper hydration and fitness
of these tissues can increase mobility and
alignment. In conjunction with muscles and
bones, this tissue web houses mass networks
of nerves, arteries, as well as the lymphatic
system essentially linking all systems of the
body through this mass network.
In this workshop, the class will have a brief review of the muscula
r and skeletal regions and then begin examining key fascial
elements within the body. Students will discuss fascial
anatomy, structure, and mobility while linking these concepts
to various systems of the body to understand connective
tissue fascia as a conscious network that functions as an
extension of the neural pathways of the brain. Join Vanessa
on March 28 at 10:00 o’clock to deepen your understanding
of anatomy in a comfortable discussion-based format.

Class will cover selections from below:
Fascial structures, yoga pose, manual adjustment and technique:

Fascial structures:

Galea Apanorotica, posterior triangle of the neck, clavicle and upper thoracic outlet
Pose:
during Shavasana
Technique:
Occipital hold
Indirect Fascial cap scrunch
Cervical taffy pull
Upper thoracic outlet/ clavicular hold and spread

Fascial Structures:

Interocious Membrane of the forearm, retinaculum of the hand.
Pose:
Warrior Pose, Tadasana, any seating or lying pose
Techniques:
Double hand pull and peal IO and Hand
Retinaculum fluff

Fascial Strucutes

Thoracolumbar aponeurosis, Supraspinous Ligament
Pose:
Childs Pose, Utanasana, seated or standing forward fold.
Techniques:
Palm spread following fibers lateral, across
Palm spread gently along SP’s to lengthen Supraspinous Ligament

Fascial Structures

Interosseous Membrane of the leg, retinaculum of the ankle, Plantar Fascia, the three joints of the foot.
Pose:
seated legs out, Shavasana, standing poses.
Techniques:
Foot mapping
Dorsi Fluffing
Retinaculum Fluffing
Fibula Tibia Squeeze

Outdoor Yoga Urban Forrestry Center
2020-03-22 09:15 - 22:15 | Urban Forrestry Center, NH, United States
This Sunday if you want to get some early
morning CRISP air, start with Yoga
at the Urban Forrestry Center. Click here
for directions. Meet in the first parking lot.
Duane will lead a gentle class
where everyone can follow.
Bring your own mat.
Donations are still appreciated so we
can make our rent for March.
Venmo to bob_vaccaro or
Paypay : pay@yogabydonation.org.
Take a check to Duane made out to YBD.

Come in April to Healing Circle
2020-03-18 19:00 - 20:30 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Trikonasana Virabhadrasana Easy Flow Covid Safe
2020-03-13 17:30 - 18:30 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
With a small class of less than 10 and a sterilized
yoga studio and spaced 6 feet from your nearest yoga,
it’s like doing yoga at your neatest Auntie’s place. BTW we
also take a no touch temperature before a student enters.
Get out of the house, do not pass Go , go straight to studio.
Boost your immune system, improve your state of mind.
If you go out for groceries you
also need to get food for the soul.
Triangle WarriorEasy Flow will
take you through the various asanas that lead to
deeper asanas with good structure and form. Working,
stretching and strengthening all of your body parts,
but in a most relaxing way. This class is food for the soul.
Learn how to get the most from these
total body asanas.
A working class with demonstarations ending in
slow vinyasas and then savasana.
Developing at least 2 warrior asanas & 2 triangle
asanas.
A FIR Class.

Join our Noon Beginner Class Next Week
2020-03-13 12:00 - 14:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Core & Spinal Yoga Come Next Week
2020-03-06 18:30 - 19:30 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Revolutionary Yoga and Special Needs FIR
2020-03-05 12:00 - 13:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Best yoga for anyone , this class is recomended for those requiring to move fluidly.

Restorative from Slow Motion
2020-03-04 17:45 - 2020-03-05 18:45 | ONLINE YOGA CLASSES, online Eastern Daylight Time, Portsmouth, NH, 03801, United States
Register via mail here;
state in email: “Restorative”
Come and Relax or Gently work in the class
This class will ease you into a stretch you did not know
you could do.
The yoga will put you in a deep relaxed state you will
not want to leave.
The class begins with simple but unusual
stretches to maximize a stretch with a gentle
beginner’s attitude.
After those 15-20 minutes we practice
slow movement or no movement yoga
asana with props. ( yes you do have props
at home)
Evalyn has added Body Awarness Movement to
the class. BAM helps to clearly hear the signals
the body gives to the mind all day long.
When you hear the signals you prevent distorted body postures
that eventually lead to pain, tightness and discomfort.
This is a class where you will be pampered, stretched and
restored to a calm state.
Register via email , click here, please so the instructor may set up
and prepare for your arrival.
All Level Restorative
is a hybrid course. There are parts
of Iyengar, parts of Yin, parts of
Vinyasa, parts of Soma and of course
a large part of Restorative Yoga.
At first we work on finding your breath. Most of us
stop breathing deeply during a stress filled day. We find
that deep rhythmic breath. Then the works is on
relaxing the tight muscles that
accumulated tension through out the day. Stretching
with gentleness no forcing , moving gradually deeper
and deeper at your own pace.
Once the body is limbered up and your mind forgets the
worries of the day we move into all level
restorative yin yoga. Your circulation pulses more quickly.
It moves to the tips of your body. Flushes out the stress
toxins of the day. Anxiety starts to fade. Your facia hydrates
as a result of the improved circulation and soft tissue does
become flexible. Joints are soothed by the new fluids
circulating through out the body.
We ask you to work with gravity or rather have
gravity work on you. Hold a comfortable position
supported by props and let gravity pull those body
parts deeper. It is effortless for you all the while
you just breathe. Breathe deeply.
Register today by email for the Thursday evening remote
Class. Include in email “Restorative “

REMOTE CLASS Unpack the breadbox for Mindfulness training
2020-02-27 16:30 - 17:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Unpack the breadbox
for mindfulness training;
what does that mean?
Register here via email: include
the word Mindfulness to get the link
Meditation is a great way to change
your life but when your
eyes are open you need to be
able to Unpack the breadbox
for Mindfulness training.
This 45 minute class will offer
mind training in understanding
what is really going on inside that
head of yours. By doin this you will
be able to grow in mindfulness.

I like to use the phrase “Unpack the
Breadbox for Mindfulness
Training” because it is a good visual
to understand and with which to work.
Unpacking the breadbox is realizing
it is a limited size , what the contents
hold and what needs to come out, just
by looking at what it contains. The breadbox
is a metaphore for your head/thinking mind.
Each week we will deal with a different
aspect of your awareness helping you
broaden and expand on self understanding
as well as become aware of your own created
anxiety.
We will cover aspects of noticing external and internal
factors. In Unpack the breadbox for
Mindfulness Meditation we will look at
the terrain of your physical environment
as space, as body, as brain. We will delve into the origins
of the emotions, and dissect thoughts and concepts. Also
included as you continue is the belief examination that
created the mess in the first place.
Please register by email for the
remote class.
Class is usually led by Evalyn.

Easy Yoga for Everyone *FIR
2020-02-21 08:30 - 09:45, 2020-01-31 08:30 - 09:45, 2020-01-28 12:00 - 13:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Easy Yoga for
everyone . Great for
Thrombosis, as well.
Yoga for Seniors and everyone is else
is a hybrid yoga class taught in the Far Infra Red (FIR )studio.
The FIR studio generates healing Nitric Oxide that stimulates
the release of toxins in the body. As a result it deeply relaxes muscles
and so you can stretch into asanas ( poses) easily. Therefore
a beginner can move with ease and an advanced student
can go even deeper into the pose.
Lymphatic System
This hybrid class developed by one of the first Yogis in
the Greater Portsmouth Area, Bob Vaccaro, is unique. It specializes in massaging the
muscles and soft tissue, including the lymphatic system.
For this reason the massaging action thus can reduce the inflammation of arthritis
and begin motility of the lymphatic system. Sometimes the class is taught
by his protege, evalyn.
Bob is also an Hippocrates Nutrition Practioner and can impart his knowledge
on diets that help the healing process of the body.
All Level Students, all ages , healthy
Most noteworthy Bob’s revolutionary yoga style
allows advanced students
with no maladies
to share a class with those recovering from cancer or
who have arthritis. The instructor calls out step by step
movements so anyone can follow into the asana.
Yoga for Seniors and everyone else is a class of
perpetual movement. You can tailor it to go
as slow as you would like or as fast. Each student,
can therefore increase
the posture to move it to advanced.
Above all the advantages of Perpetual movement in yoga is that
your soft tissue is more responsive. The movement into
depth is subtle and painless. It aids in releasing synovial
fluid around joints. It works all your muscles in a very
gentle way.
Arthritis
The FIR heat, not exceeding a
comfortable warmth,
acts as a stimulus to relieve
arthritic pain and aids in
lubricating the joints.
Heart and circulation
For those with thrombosis the NO produced by the
FIR smooths the epitheal cells of the arteries and
helps to reduce high blood pressure.
Yoga for Seniors and
everyone else is a class
which works on the principle
that you are co creator in your
yoga practice.
The instructor gently guides you
into a traditional simple Hatha pose with the spin.
Therefore the class is universal in appeal.
With breath and movement you
decide how gentle or rigorous you
would like to take it.
Questions: email here.

Rolfing: Structural Integration Experience
2020-02-15 11:00 - 17:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Rolfing: Structural Integration Experience
Do you want to feel freedom in your
body to express yourself? Do you want to
increase your flexibility while also
becoming more stable? If yes see below:
The transformational experience of
Rolfing Structural Integration is
right for you. Join me for a 20- 25-minute
sample of what Rolfing has to offer you.
On the surface, Rolfing is a therapy
that works with the connective tissue
of the body also known as fascia.

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However, due to fascia’s neuroplastic
quality, Rolfing Structural Integration
has effects on many layers of the
body including emotional, physiological,
psychological and spiritual through
biological reorganization. Because of
Rolfing’s multifaceted effects on the
body often clients will describe sensations
of elation, dizziness or “highness” after a
session.
Read a testimonial here.

For some people, this idea that
the body can be changed maybe a very
different concept from what is known
or has been experienced by the
individual. Often the transformational
possibilities rest outside of one’s
paradigm of the body’s capability.
I feel that the Rolfer, Peter Melchior
describes it best when he says,
“You know, for the person who is being
first introduced to this idea that the body
can be changed…. this is a large idea.
I don’t know if everybody’s grasped this
or not. For us (Rolfers/ Structural Integrator)
it is normal, but in reality, this is a very large
philosophical idea.That this flesh can be
rearranged in some way.Before I met
Ida Rolf, I believed that you got issued
a body, and that was it. If it wasn’t what
you wanted, too bad. You know, that’s it.
And pain was just a sign that you were alive.
I know I’m alive, I can feel the pain, that
was what I believed.And all of a sudden
this woman came and reorganized my
body, and then I realized that not only
were there tremendous physical
changes taking place, but I had to
change my whole game.I had to
change my idea of what matter is…
what life is. So, It’s good to remember…
that the body can be changed...”
Learn more about Vanessa
and be free to join her
on February 15th to
experience a small
sample of the possibilities
that are available within you.
“I look forward to working with you soon.” -Vanessa

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open studio
2020-02-12 10:30 - 12:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Beginner Yoga for Humans A Series
2020-02-09 10:30 - 11:45 | Rented Space at YbD, 151 Congress Street, Suite C, Portsmouth, NH, 03801, United States
Beginner Yoga for Humans is a 8 week series that
will be offerd by our usual volunteer instructor Duane.
This class will directly benefit Duane.
A wonderful value of 8 weeks for $75.
Register soon. Email waitleist now.
Min students 8 max students 10
Details to follow

Easy Traditional Stretch all your body Yoga
2020-02-08 07:30 - 21:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Easy Traditional Stretch all
your body Yoga provides
a great framework for those
wanting a slower paced but
thorough yoga.
Easy Traditional Stret6ch all your Body Yoga begins with a calming
sit followed by neck relaxation continuing to the lower back. Then
enter traditional asanas where the instructor leads in the asana.
You can attend if you have never gone to a yoga class before.
You can attend if you are experienced. Either way you
will leave feeling totally stretched and ready for the weekend activities.

Cancelled Body Awareness Spinal Yoga
2020-02-07 18:30 - 19:30 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Spinal yoga & myofascia Hydration
Spinal Yoga is a great precursor to learning
the Rope Walls ( soon to come to YbD). Spinal Yoga is
a yoga for beginners and also for those students with experience.
Therefore spinal yoga can easily be called : Know your body well yoga.
The level of this class is beginner to experienced. The instructor
style allows for this mix by calling verbal
instruction which is movement by movement.
At times the class may begin or end with a segment of Soma Yoga or
Restorative Yoga or Yin Yoga .
BAM
evalyn has added Body Awarness Movement to
the class to clearly hear signals the body gives
all day long to prevent distorted body postures
that eventually lead to pain, tightness and discomfort. BAM
Evalyn’s experience with body mechanics helps
the student to re-orient the body to proper alignment in Spinal Yoga.
As a result natural Body Mechanics keeps the soft tissue
internally hydrated. The body is now flexible consequently allowing
the body to move in a more relaxed way and thus relaxing
the mind. The student can find breath work easier and
furthermore relax
tendons, ligaments,and fascia as well as muscle.

Spinal Yoga will make use of varying body
movement toward a more natural state and pleasant state. The postures
focus on slow lengthening and strengthening of the spine.
It maintains
healthy alignment of the skeletal system. This results in slow methodical
transitions of the body so you gently can move into depth without
sacrificing form.
The instructor helps to create awareness of symmetry in the hips.
Knees and thighs and feet reorient to proper alignment.
This improves gait and posture.
Learn to use the key pivot points of the body and
bend where you were meant to hinge ; discard
old behaviors that put stress on joints and spine.
Focus on natural movements that
we have abandoned in our insular interior dwellings.
Get back to our more natural strong state.

Spinal Yoga will incorporate movement
that replicates functional use as well as traditional
asana for stretch, rest and corrective strategies.

The class will help to use the internal hydration process
of developing fascia fluidity. The class will increase
the sensitivity to sensory inputs and develop proprioception
for easier balance and concentration.
The class will help to find the inner child intelligence,
and return to child like suppleness. Spinal
Yoga is strong and balanced and
will help with deeepening the connection to the cord
of Light and utilize your inner guide to release and relax.
The longer classes will incorporate the traditional
yoga style focusing on inner developement, living
in three cities: body, personal mind, Universal mind.
intensity: moderate
level: beginner to advanced

CANCELLED Easy Yoga for Everyone *FIR
2020-02-07 16:00 - 17:15 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Restorative will take place next week due to Icy Conditions
2020-02-06 17:00 - 19:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Class will not occur today due to forecasted icy conditions moving from
late afternoon to evening.
See you next week. 🙂

Noon Class Thursday Closed due to weather
2020-02-06 11:30 - 14:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801

Languid Lunch Time Traditional Easy Yoga
2020-02-04 12:00 - 13:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
For the Month of February,
Enjoy Languid Lunch Time
Traditional Easy Yoga.
We have mats, we have dressing rooms
We have the sunny tropical beach warmth
provided by our FarInfraRed.
Take this opportunity in February to
use your lunch break for a real, true,
refreshment.
Just come.
Enter quietly if you are a bit late.
Leave quietly if you need to get back
sooner.

Open to 21st Century: Meditation
2020-02-02 17:30 - 19:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Open to 21st Century:Meditate
Learn to open to the OmniScience
and learn how not to take on the
negativity that blocks you from
abundance. Learn how to clean
your house, no more lack in anything.

Take the time in the 21st century to learn about sitting meditation,
and how it improves the relationship with SELF.
38 minutes of meditation
Followed when time allows with a guided meditation
that will help to see defenses and barriers to a happier
life.

This class is offered remotely . No software needed
we will send you the link .
email here for details.

coming soon Yoga for Beginners A Series of 8 weeks
2020-01-26 10:30 - 11:45 | Yoga by Donation Rented Space, 151 Congress Street, Suite C, Portsmouth, NH, 03801, United States
Class will begin Feb 16th
Sign up soon
get waitlisted today
$75 buys into the 8 week series with Duane, who is sole
benefactor of the class.

Coming Soon Rolfing sessions Valentine Gift
2020-01-25 11:00 - 17:00 | Yoga by Donation, Portsmouth Studio, 147 Congress Street, Suite C, Portsmouth, 03801
Get familiar while also recieving the benefits of Rolfing
Vanessa will provide scheduled, reserved 20 minute
sessions at the studio. Twenty minute Sessions to take place
February 15th beginning 11am.
Donation is minimum $10 maximum $30.
You can register now and reserve your time slot.
Read a testimonial here.
Want to know more about rolfing: Click here.
Want to know more about Vanessa : Click here.

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