Fridays, Jan 18 – March 8, 2019 / 12 noon - 1:00 pm

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”
― Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation

The breath is a bridge between the body and thoughts, emotions and mood.  Breathing practices (commonly known as pranayama in yoga) can help energize and shift fatigue, soothe the nervous system for better sleep, cool or heat the body for specific health effects, improve attention for focus and concentration, and reduce stress, anxiety and panic.

Developing a conscious relationship with breathing takes time.  Do it one step at a time. Get the help of an experienced teacher and Yoga Therapist who can answer questions and guide you through obstacles.

This course is for all levels of practitioners.  No advance yoga experience is required.  Physical practices will be simple (chair and standing) to support the development of the breath for seated breathing (pranayama).

What You Need:

  • computer or tablet with audio
  • high-speed internet connection
  • chair
  • sense of curiosity about how breathing practices can impact your life.

There will be a check in by mail with each student in advance of the course related to health issues and personal goals for the course.

You will receive a web link for the series to participate live.  All registrants will have access to the recorded webinars and handouts.

Learn | Experience | Integrate

Learn: Gain knowledge of how to consciously breath to impact the mind, thoughts, emotions, and energy.

Experience: Participate in short and easy practices that can be done at home, work and via live (or recorded) webinar.

Integrate: Practice simple daily exercises at home to integrate and track what you are learning about your breath. Get support from an experienced teacher and Yoga Therapist.

Format:  15 min lecture, 30 minutes experiential (simple movement & seated breathing), 15 min check-in, Q & A and discussion

In this 8-week webinar course, learn more about:

  • How To Breath and Where to Pay Attention As You Breath in Yoga Practice
  • How to Overcome Obstacles to Working with Your Breath
  • Yoga Postures & Exercises that Develop Deeper Breathing
  • What to Do with Your Breath to Energize, Clear Your Head & Feel Joyful
  • What to Do with Your Breath to Calm Down, De-Stress & Sleep Better
  • Cultivate Left Brain/Right Brain Qualities with Specialized Breathing Techniques
  • Heating and Cooling Breathing Techniques For Health & Season of the Year
  • Specialized Breathing Techniques for Anxiety and Panic

Eight (8) hours of continuing education for yoga teachers registered with Yoga Alliance offered. 

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.


Early-bird Discount: $89 by January 15, 2019.
Fee After January 15, 2019: $99.
Contact Jay at for Corporate Discount options.
Advance registration required by January 16, 2019.




Contact Mary at for more information.

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