New at one | o | one yoga


Spring Brings Changes…

Yoga gives us the opportunity to practice cultivating equanimity in the face of change.  We may resist at first. then comes acceptance and, inevitably, growth! Last week I attended classes taught by Joan Sherwood and Susan Bausch, and found much to grow from and appreciate! Joan taught a strength-focussed class with emphasis on fundamental standing poses.  I was reminded of the elegance and sufficiency of the foundational asanas– as I sweated.  Susan offered many core contracting poses– so essential for spinal health and core strength / flexibility!  She built more poses into 90 minutes than I imagined possible, without rushing.  

It is always a revelation to me that the same vocabulary of asanas can be channeled so uniquely through each teacher!

 Thanks to all of our teachers–
in yoga and in Life 


5D3_2755 (1) Susan Bausch is now teaching Wednesdays Basic Alignment (beginners welcome) 4 – 5:15 pm

Class provides a safe environment for students to learn the basic yoga poses with focus on alignment to strengthen and stretch the body. Learn to use yoga props- strap, blanket, block and chair.

     Susan Bausch received her 200 hr. level teacher training from Moksha Yoga of Chicago in 2012. The year-long course was taught by Daren Friesen and Mercedes Gomez at the Recreation Center at SIU in Carbondale.  She uses a Viniyoga teaching model.  She designs classes so they can be modified to meet the needs of each student.  Her goal is to help others help themselves by teaching them yoga. She has experience with all age groups (6-90) and all fitness levels.

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 Mercedes Gomez is now teaching Thursdays Open Levels Vinyasa 5:30 – 7 pm






Joan Sherwood is opening her Wednesday, 12:30 – 1:30 class to all practitioners.  The new class title is Gentle Beginner’s Yoga




Shari 5-4 (2) (1)

Welcome, Shari Crockett, Reiki Master

  Reiki is a system of healing that originated in Tibet.  The Reiki    practitioner transmits healing energy through the hands, without touch.    Reiki is relaxing and revitalizing.     $20 per 30 minutes.

Shari will be at Center@101 on Tuesdays. 
With questions or to schedule:  618-973-7271. 

Vinyasa II with Mercedes Gomez

Mondays, 5:15 – 6:30 pm, Begins Mar. 23

Vinyasa II assumes a working knowledge of basic yoga poses.  Emphasis will be on linking poses in sequence, practicing holds, variations, and breathing techniques that challenge the student to go deeper. Students are expected to work at their own pace and to know their needs and limits. Poses can be held longer or not.  Inversions, arm balances and more advanced backbends will be explored. Level II students should have a consistent practice and be in good health.

Studio will be closed on Sunday, April 5

Introduction to Ashtanga Yoga

A four workshop series with Mercedes Gomez

$80 for the series | $25 each | Prepay to register

Ashtanga, taught by Sri K. Pattabhi Jois, is the comprehensive yoga system which underlies the popular Vinyasa (flow) yoga class.  Ashtanga is a traditional system of 65 set poses, taught in a safe, nurturing environment made accessible for practitioners of levels. 

Sun Salutations (I)    Sat, March 28, 1-3 pm

This first workshop introduces the fundamentals of Ashtanga. Tristhana– the three places of attention, are breath, gaze and postures.  We learn the opening Ashtanga chant and introduce the bandhas (energy locks). The Ashtanga system begins each series with sun salutations– A and B. Students learn the traditional Vinyasa form– one breath / one movement. 

Standing Poses (II)     Sat, April 11, 1-3 pm

The second workshop reviews the above fundamentals. Students practice the primary series– sun salutations A and B, and learn the standing poses of the series, taught in succession in a fun and engaging manner. Props will be used to enhance the learning experience and body alignment.  This workshop will equip students to create a home practice of sun salutations and standing poses.

Seated Poses (III)     Sat, April 18, 1-3 pm

The third class reviews the preceding material then proceeds through the seated poses of Ashtanga yoga– including forward folds, twists, abdominal strengthening and an introduction to back bending.  Students will now have experienced ¾ of the primary series and will understand how Vinyasa yoga is predicated upon the Ashtanga system.

Closing Poses/ Home Practice (IV)     Sat, May 2, 1-3 pm

In the final workshop we review and practice the entire primary series: sun salutations, standing, seated and backbending poses.  Explore principles of back bending / inversions as well as meditation, pranayama (breathing techniques) and bandhas (energy locks), ending with savasana (corpse pose/resting pose). Home practice suggestions are presented and discussed. 

Yoga feet

~one | o | one yoga~

  • 12 ongoing classes every week
  • 8  RYT certified teachers
  • Instruction in alignment-based,  kundalini,  restorative,  vinyasa, therapeutic, hot and gentle yoga styles.
  • Private sessions
  • Workshops and Special Events
xwebsite updated 4/1/15