406 Yoga Conference

Class Descriptions

Experience It All!

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Friday Classes

Opening Class - 3rd Eye Opening - Shamanic Sound Journey and Breathwork Meditation | Friday 4:30 - 6:00PM

Join us for a deeply healing and profound yoga experience designed to help you realize the infinite nature of who you are and your own ability to thrive and heal. This special event consists primarily of breathwork and a sound journey meditation for activating the chakras, achieving peak states of consciousness and releasing energetic blocks and traumas.

This experience weaves together yogic pranayama, western psychology, South American Shamanism and harmonic frequencies. The breathwork releases the feel good molecules of norepinephrine, dopamine, serotonin, anandamide and oxytocin; along with the spirit molecule DMT. Students of this practice report profound levels of meditation, deep brain wave states, visualizations, awakening experiences and self-healing. As always, please come without expectations. 

This experience is not recommended for those who are pregnant, experience epilepsy, or have severe heart or medical conditions.

Props Needed: Blanket, Pillow & other comfort items

Taught by Brian & Alecia Heimes.

Using the Gong for Meditation | Friday 7:30 - 8:30PM

The sound of the gong creates deep relaxation, releasing us from the torrent of thoughts our mind releases, and it stimulates the glandular system to a higher level of functioning.  Impacting the body and its meridians the gong releases blocks, reduces tension and stimulates circulation. The result of this is a reorganization of the emotional energy and feelings that are tied into the body structure.

Props Needed: Bolster & Blanket

Taught by Siri Schur.

Stretch and Strengthen at the Wall | Friday 7:30 - 8:30PM

The wall is an excellent prop. It functions like a mirror for our inner body revealing where we are with space and strength. In this class we will use the wall as our prop taking foundational postures and offering a new perspective. Students can expect to walk away with some “aha” moment, or yoga “nuggets of wisdom” as I like to refer to them. Knowledge gained can be immediately applied to their personal practice and teaching practices.

Props Needed: Block

Taught by Jennifer McIntee.

Saturday Classes

Yoga for Spinal Mobility & Stability | Saturday 6:30 - 7:30AM

A therapeutic yoga class with emphasis on the spine as the core of your being physically and energetically. Move through postures that promote spinal mobility and stability in a functional way by a licensed physical therapist assistant. Let anatomy inform your yoga practice for improved spinal health for longevity and comfort. 

Taught by Sharon O’Neill

Chakra Delight Workshop | Saturday 7:30 - 9:00AM

This class begins with a brief overview/discussion of the Chakras, followed by corresponding Mantras and Mudras for each. We will then integrate small movements to feel each energy in our physical body as we move through a Chakra Dance, followed by a small practice. We will end with Savasana to delight ourselves in this energy. This is for all levels from beginner to advanced.

Taught by Erica Gerard.

Mindful Morning Movement and Meditation | Saturday 7:30 - 9:00 AM
One of the primary purposes of the yoga asana and pranayama practice is to prepare for seated meditation. In our movement and meditation class we’ll do just that: take time to move and warm the body, utilize the breath to clear space in the mind, and then enjoy time practicing and learning about meditation.
This class can be a staple of the home yogi and a welcomed homecoming for new teachers looking for guidance on how to keep the practice going while developing their teaching craft.
You truly just need a mat, but any props you have will make the class that much sweeter as this class will have options and guidance on how the flow can best meet you and your body right where you are.
Optional but highly recommended props
2 blocks 
1-2 blankets
Bolster or meditation cushion

Taught by Jennifer McIntee.

Shift Your Vision: Inversion Playshop | Saturday 8:00 - 9:00 AM

In this workshop you will learn how to get upside down with success! 

This workshop is meant for any level of practitioner looking to conquer fear around going upside down and who wants to learn the basic steps necessary to set up inversions safely and with confidence. This experience will include partner work as well as on the wall work to offer the best and safest support for you to successfully get upside down. 

1 block and strap are encouraged

Taught by Suzy Aragon

Posture Lab & Low Back Health | Saturday 9:30-11:00AM

During this fun and informative workshop, we will learn how to find a neutral posture and then apply it to our own bodies to find our specific imbalances. Once we know our imbalances, we will then discuss how/why they happen and how to address them in our yoga practice and during our daily lives. We will learn why we have discomfort in areas (low back/hips/sacrum) and come out with a bigger toolbox of solutions to move forward in life with more strength, less pain, and more peace of mind.

Props Needed: Block

Taught by Sharon O/Neill.

Activating Your Intuition: Meditation + Sound Healing | Saturday 9:30 - 11:00AM

In this all levels meditation class instructor, Mary Ferrari will guide you through different mudras and pranayama techniques to expand your intuitive power. Followed by a grounding and blissful sound healing meditation to leave you feeling empowered and rejuvenated in your wellness journey.

Taught by Mary Ferrari.

Yin Yoga | Saturday 9:30 - 11:00AM
Yin is a beautiful meditative practice where the motto is “let it go.”  
My Yin class usually consists of a series of passive floor poses held for up to 5 minutes or more.  Holding these poses for longer times has several benefits including balancing emotions, improving flexibility, stretching connective tissue, improving the flow of chi or prana, boosting circulation, improving sleep, enhancing mental focus, promoting relaxation and developing breath awareness. 
These poses mainly work the lower part of the body – the hips, pelvis, inner thighs, lower spine. These areas are especially rich in connective tissues.  I invite you to slow down, calm the mind and body and create space for stillness while nourishing joints, ligaments, tendons and fascia.

Props Needed: Yoga Block

Taught by Juanita Smith

All About The Inner Thigh | Saturday 11:30 - 12:30PM

We focus on a lot of things in yoga but not typically the inner thigh or adduction.  This class will focus on bringing awareness to, strengthening, and lengthening the inner thighs to help improve and bring greater stability to your postures and day to day movements.

Taught by Alyssa Davis.

Revealing Your Peaceful Vibrance | Saturday 11:30AM - 12:30PM

Gentle Yoga & iRest® Yoga Nidra. 

“There is nothing stronger in the world than tenderness.” Han Suyin 

Yoga unites our body, mind and spirit. Through coordinating our movement and our breath with heart-felt intention we release layers of tension and reveal our underlying vibrance.

Taught by Turi Hetherington.

Introduction to Ayurveda On and Off the Mat | Saturday 11:30AM - 1:00PM

An introduction to ayurvedic principles to help guide your practice on your mat as well as your life beyond your yoga practice. Connect with some of the basic principles and the governing energies of ayurveda in order to help better understand what can bring your body, mind and spirit to a better sense of balance through your 5 senses as well through your asana practice. We will experience some asana and movement throughout this workshop experience, as well as gain a better sense of how you can bring these principals into your day to day life.

Taught by Callie Stolz

Yoga & Your Mental Health | Saturday 2:00 - 3:00PM

How you start your day matters.  Learn simple habits to create the life you want.  Do you let life happen to you?  Or are you the creator of your own life.  Ease Anxiety & Depression using yoga tools daily.  Step into a life you can be proud of and excited to wake up for each day!

Props Needed: Pen & Paper

Taught by Lauren Dunne.

Connect with Your Inner Compass | Saturday 2:00 - 3:30PM

Journey to Compass Pose in this Vinyasa Aligned Flow class to listen to your truth, connect with your purpose, and navigate from your heart. Learn variations of Compass Pose while improving hip and hamstring flexibility. Guided by your inner compass, develop spiritually along your true north path. The challenge of moving into Compass Pose teaches listening to inner awareness, while the greatest lessons come from the journey, not the destination.

Prop Needed: Strap

Taught by Marla Wyche.

Astro-Wellness for Students and Teachers | Saturday 2:00 - 3:30PM

This Astrology Wellness Workshop is for teachers and students to dive deep into their Zodiac signs to understand their physical and spiritual health! You will learn all about the element, quality, symbol, and keywords that make up the core archetype of the sign. You will dive deep into the life sector (house) that is ruled by the sign as well as the physical body part(s) to understand possible patterns of dis-ease throughout your lifetime, especially the emotional connection. Utilizing key wellness tools such as yoga, pranayama, oils, herbs, and crystals can help aid in healing, soothing, and recovering. Learning about your Zodiac signs, especially your Sun, Rising, and Moon elevates the teacher and practitioner to a new dimension of self-awareness, empowerment, and energy mastery.  Bring your natal chart for deeper insight.

Props Needed: Blanket, Journal & Pen

Taught by Sirena Dudgeon.

Level up your Teaching and Leading | Saturday 3:30 - 5:00PM

Ready to ignite your enthusiasm for teaching? This is an opportunity look at your teaching and leading through a new lens so you can level up and access more power.

Do you want…

To feel more effective and inspiring?

Your voice to command the room?

To see your words land in your students bodies and hearts?

This workshop is geared toward vinyasa teachers, both new and experienced, but teachers of all styles of yoga will benefit.


Props Needed: Block & Strap

Taught by Molly Casto.

Chant & Be Happy | Saturday 4:00 - 5:00PM

This offering will explore the ancient art of Shabda Yoga, through the use of Vedic Mantras chosen to promote peace and uplift on a cellular and collective level. Express your truth, as we learn more about Sanskrit pronunciations, vocal health, yogic music and philosophy. Gather in our 406 community, as we lift our voices together and truly embody happiness and truth!

Props Needed: Pillow or Bolster, Blanket, Mat & Journal

Taught by Lauren Rae Bleck.

Budokon Mobility - Movement for Longevity | Saturday 4:00 - 5:00PM

A beautiful compliment to Yoga, Budokon Mobility is free-form movement, borrowing principles from Martial Arts, Animal Locomotion, and Acrobatics to improve strength, flexibility, and body longevity.  In this workshop, students will expand their movement vocabulary through individual and looped transitions. This conditioning method is for movers who seek creativity, agility, and adaptability..

Please bring socks, and a clothing that covers your knees and shoulders

Taught by Shara Kees.

Breath & Sound | Saturday 5:30 - 7:00PM

Why does sound have such an effect on the soul? Why do millions gather together from around the world to hear music?  Why does one feel lighter after dancing?  A song can bring us to time travel in the mind, stir emotion, completely altering the state of being. Everything around us has external frequency- sometimes ineffable and imperceptible, sometimes palpable and authenticating- oscillating across the spectrum of being from living to non-living and non-living to living. 

Sound effects can create acceleration of a inward journey;  Time suspended as we enter a world of sensation the brain rests into theta waves. Theta is the brains deepest repair state. Physical injuries can be healed old emotional traumas released, insights can be accessed, leaving us vibrantly alive.

In this workshop we will explore the breath first then dive into the sounds of a gong, chimes, sound bowls, rattles and various instruments.  Listen with the whole body and let go to the currents of sound.

Taught by Amy Raven

Sunday Classes

Embodied Freedom Through Somatic Yoga | Sunday 7:30 - 9:00AM

In this gentle movement class, appropriate for all levels, we will look to deepen our connection to ourselves, our body, our being. Somatic movement will allow you to explore and connect to new ways of moving the body to help find greater space and freedom in your yoga practice and in your every day life.

Taught by Robyn Lund

Yoga & The Five Senses | Sunday 7:30 - 9:00AM

 A class focused on sight, smells, sounds, tastes, and touch. Our senses are a direct link to the external world and help us feel grounded in a culture that’s fast paced. We will explore the withdrawal of senses and enhancement of others.  All is provided, bring a mat and your curiosity.

Taught by Talie Stowell.

Freeing Your Feet | Sunday 7:30 - 9:00AM

This foot-focused workshop will go over why healthy feet matter in your life. You will learn the anatomy of your feet, the common causes of foot, knee, and back pain and discuss ways to improve your foot, knee, and hip health while enjoying a foot-focused yoga practice.

Taught by Leigh Clausen

Yin Yoga Reiki Experience | Sunday 9:20 - 10:50 AM

Experience the healing energy of reiki paired with a slow and meditative Yin Yoga class. Reiki is a Japanese form of energy healing that can be experienced through light hands on or off touch, through the eyes, breath and from a distance. It has the potential to clear stagnant energy, relieve anxiety, stress, pain and can leave you feeling with a general sense of well-being and ease. Reiki when woven together with Yin Yoga creates an even deeper and more impactful experience than when practiced alone. In this class expect to learn what both reiki and yin yoga are through the intimate experience of practicing and embodying both of these powerful healing modalities.

Props Needed: 2 blocks, bolster & blanket preferred

Taught by Suzy Aragon.

Yoga for Neck & Shoulder Relief | Sunday 9:20 - 10:50AM

In Greek Mythology, the titan Atlas bore the entire world on his shoulders as punishment for fighting against Zeus. He is commonly depicted as hunched over and struggling with his burden. Often our own posture looks like this titan. Plus we suffer from recurring headaches and pain in the neck and shoulders. Discover yoga postures that will help relieve the tension that you’re carrying everyday. Plus, we will learn some basic pranayama techniques that will help instantly relieve stress and improve your posture so you avoid looking like the titan Atlas and you carry yourself with the grace and ease you deserve.

Taught by Allison Rissel.

Elemental Yin & Nidra | Sunday 11:10AM - 12:10PM

This class begins by using the elements of yin shapes to targets your deep connective tissues, like your fascia, ligaments, joints, and bones. And then ends with yoga nidra to slow down and enter a meditative state

Equipment Needed: Block

Taught by Courtney Musumeci.

Yoga to Address the -isms | Sunday 11:10AM - 12:10PM

A Vinyasa flow that is rooted in gratitude and honesty about the -isms in society that we all somatically hold within our bodies. The first step to us coming into right relationship with ourselves and our communities.

Taught by Erin Anderson.

Using Mantras for Self-Transformation | Sunday 11:10AM - 12:10PM

Discover how sound affects matter and learn how to activate the energy in your chakras using mantras. Understand and experience mantras as formulas for self-transformation. Why are mantras usually sung in Sanskrit? Who are the main Hindu deities and what do they represent? Perfect for beginners and experienced mantra lovers.

Taught by Kathleen Karlsen