Fridays, Dec 4, 11, 18, 2020 / 12 noon - 1:00 pm CST

The changing season and the softening of light invites us to adapt our yoga practice.  It’s a time to go within, listen, and build a store of inner light, hope and stillness.

Seasonal changes can bring on symptoms of fatigue, sadness, distraction, reduced immunity, and stress.  The pandemic adds complexity to this year’s change of season with disrupted rituals, loss, isolation and added stresses.

We will explore yoga postures, breath adaptation in asana, chanting, breathing practices and meditation to cultivate mental clarity, energy, resilience, immunity, hope and inner stillness. Learn 3 different chants to incorporate into your practice.  Special 30-day video access to get you through the holidays.  Print handouts for home practice.

Teacher proceeds go to the Neighbor’s Place to help support families who are affected by the pandemic.

Fridays, 12 noon – 1 pm

Dec 4, 11 and 18, 2020

Class themes include:

Dec 4 – Focus, Energy & Inner Light


Dec 11 – Stabilize Mood & Immunity (Chair & Standing Practice – No Mat Needed)


Dec 18 – Cultivating Hope & Stillness


Learn more about yoga for seasonal changes

Yoga & Winter Seasonal Changes

Yoga for Fatigue as the Season Changes

Yoga for Focus & Attention as the Season Changes

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 30 years and a teacher for 21 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 200 hr. and 300 hr. River Flow Yoga Teacher Trainings.

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.


You pick a donation amount that fits your budget. Teacher proceeds go to the Neighbor's Place to help provide food for families.


Dec 4 – Focus, Energy & Inner Light  Register:

Dec 11 – Stabilize Mood & Immunity (Chair & Standing Practice – No Mat Needed)  Register:

Dec 18 – Cultivating Hope & Stillness  Register:


Payment:  Contact  

Program: Contact Mary at