Saturday, October 21, 2017 / 9:00 am - 4:00 pm

“What is it that you need from yoga on a daily basis?

How do you begin and end a home practice?

What’s the best way to sequence postures?

How should I adapt for my health needs?

How should breathing change based on the time of day or my goal in practice?

How should I change practice based on the season of the year?

What are other yoga tools that I should think about adding based on interest or need?”

Yoga has deeper and more profound effects when practiced regularly.  Even if you get to class one or twice per week, doing a little bit of yoga on a daily basis can help manage body tension and pain, improve energy level and mental focus, manage stress and improve mood.

Kick-start your home (or work) yoga practice in this hands-on workshop that teaches frameworks for how to put together a home practice that you love!  You will learn home practice principles and implement them in practices and experiential activities during the course of the day.

Learn more about:

  • Refining the relationship between your breath and posture movements
  • How to sequence a practice
  • Adjusting the sequence and breathing for morning, noon hour or evening practice
  • Ideas for waking up in the morning or getting a better night’s sleep
  • Adapting postures or breathing for specific health concerns
  • Adjusting your practice for the season of the year
  • Making your practice meaningful with the comprehensive nature of yoga tools

Walk-away with short home or work practices that you can adapt specifically for you.  Receive guidance for adapting for your health concerns.  For beginners and experienced yoga practitioners.  Bring a yoga mat.  Wear comfortable clothes.  Bring a notebook or journal.

This workshop will include practices, lecture and discussion.  Yoga teachers can receive 6 hours of continuing education with Yoga Alliance.

Mary Hilliker

Mary’s intention is to meet you where you are and to help you move and change from that starting point. Her workshops and retreats highlight yoga tools and practices that help you gain self-sufficiency and independence in your home practice.

“Whether you want to condition your body, reduce pain, de-stress, sleep better, reduce anxiety, adopt a healthier lifestyle habit or strive to reach your full potential, I’m ready to help you apply the yoga tools that you are relevant for your life.”

Mary has been a yoga practitioner for 25 years and a teacher for 17 years. She holds certifications as a 200 hr. level Hatha yoga teacher, 500 hr. Viniyoga teacher, and Viniyoga Therapist.  She is a Certified Yoga Therapist with the International Association of Yoga Therapists and is Curriculum Coordinator and Faculty with the American Viniyoga Institute’s Yoga Therapist Training.  Locally, Mary coordinates and is the lead teacher for the 240 hr. River Flow Yoga Teacher Training.

Her 30 year career as a registered dietitian/nutritionist and health educator in public health, nutrition, and chronic disease prevention, inform her yoga teaching and individualized Yoga Therapy.


$75 early-bird by October 19, $90 after October 19. $50 for anyone with an unlimited membership pass. Fee includes lunch and materials.


Register Here

Unlimited yoga class members, contact Jay at

for additional discount.


Payment or registration:  Contact Jay at

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