Inner Balance Through Pranayama & Chanting with Ashvarya Sinha

Discover the transformative power of breath and sound in this immersive workshop designed to unify your body, breath, and mind. Through the practices of pranayama (breath control) and chanting, you’ll cultivate greater physical, mental, and energetic harmony, deepening your connection to the subtle body.

In this workshop, you will:

✨ Learn the essentials of pranayama to enhance your breath awareness and efficiency.
✨ Explore the connection between breath, energy channels (nadis), and prana.
✨ Experience chanting as a vibrational practice to heighten awareness and energetic balance.
✨ Integrate breath and sound to support and enrich your asana practice.

Suitable for all levels, this workshop offers a direct experience of working with the life force that sustains your practice—both on and off the mat.

Join us in cultivating inner peace, vitality, and presence through the synergy of breath and sound. This session includes seated movement, breathwork, and mantra practices.

Please wear comfortable clothing for seated movement and bring a yoga mat, water bottle, journal, and pen for reflection. We look forward to sharing this journey with you!

$40 for workshop (15% off for Shala Members) Class size is limited to 10 students.

Ashvarya Sinha is a yoga teacher, astrologer, reiki practitioner and healer whose offerings are rooted in the Yogic tradition of the east while immersed in the scientific knowledge of the West. Her classes and personal practice draw inspiration from various styles of yoga but are centred around breath, mindfulness, and humour. Owing to her background in Psychology and Performing arts, she is always exploring the mind-body-breath connection. Ashvarya believes in the philosophy of ‘listen to your body, pause and do what feels good.’ She fosters an environment where students experience the therapeutic benefits of yoga as well as guided meditation.

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT
Tuesdays, 6:30pm-8pm
April 15, 2025

Join Sara Feley for an exploration of the benefits of yin yoga, a meditative style of yoga that focuses on long-held, passive stretches during which the practitioner is encouraged to move slowly, to settle into physical stillness, and to turn attention inward.  Of particular interest to yin yoga practitioners is the exploration and potential release of the connective tissues of the body.

Participants will also use breathing techniques, yoga props, and meditation to evaluate their particular patterns of holding tension— both physical patterns as well as emotional patterns. With repeated practice, participants will learn how to stimulate the down-regulation of their autonomic nervous systems.  In short, they will learn techniques for calming themselves— techniques that they will be able to take with them off the yoga mat and into their lives.

Over the 4 weeks, topics to be covered will include Polyvagal Theory, Insight Yoga, and the benefits of meditation. 

Appropriate for all levels. Everyone and every body is welcome.

$35 for each individual session (Shala Members get 15% off)

Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200- hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

THE EXTREMITIES - Head, Arms and Legs. Honor your boundaries. Expand your limits.

APRIL WORKSHOP is full! We would love to have you join us in the future.

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
MAY 18, 2025 - May’s focus is on: Diaphragm, Abdominals, Intercostals, Upper and Lower Back. Scroll down for more information and to sign up for May.

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. OUR CLASS SCHEDULE IS here 

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

with Becky Mingo

Do you feel like your arms and shoulders are a bit lost in backbends? Do you want to learn how to push up into Urdhva Dhanurasana (full wheel), with intelligence and ease? Are you hoping to understand how to find comfort in some of the deepest backbends like Kapotasana and Pincha Mayurasana (forearm pose)?

This workshop is for you!

From the hands to the arm pits, it is important to understand both how to open and how to strengthen the arms and shoulders.

In this workshop, expect to:
• learn the basic actions of the arms and shoulders in backbends,
• explore these concepts in increasingly challenging poses,
• watch and assist each other,
• and end with deep rest.

Workshop is geared toward students who comfortable exploring backbends. Please reach out to becky@theshalapittsburgh.com, if you are not sure if this workshop is for you!

$30 ($10 for Shala Members)

Becky Mingo, E-RYT 200, RYT 500, YACEP, is the owner of The Shala of Pittsburgh Ashtanga Yoga. Becky Mingo’s love of yoga grew out of her early dance training. She has been studying Ashtanga since 1994 and teaching primarily Ashtanga since 2005.

With Linda Meacci

Spring into La Primavera - let's welcome the spring equinox together! Perhaps you are ready to plant a seed or want to nurture that which you have already planted - either way, let this practice mark your intention of taking good care of yourself so you are connected to what you want to create.

We will explore stability in this practice through a series of asana including standing postures and clear actions that activate our bodies for balance and ease. We will explore organic breathing, movement and inspirational readings. We will finish with a restful Savasana. This practice both activates and calms our bodies, minds and spirits. Bring your springtime intentions and let's usher in La Primavera!

This practice is open to everyBody! Accessibility is important, we hope is to you too! Join yourself and the collective community to usher in the Spring Season

10% of proceeds go to Young Black Motivated Kings & Queens “YBMK&Q's primary mission is engaging elementary, middle and high-school-aged youth in becoming the leaders of tomorrow while serving the community.” Find out more at www.ybmkq.org

Sliding-scale Pricing

$30 Community Price – For those with financial stress (8 spots)

$40 Full Price – For those able to pay

$50 Pay It Forward – Helps provide the sliding scale

$100 Pay It Forward PLUS an extra $50 donation to Young Black Motivated Kings & Queens

Linda Meacci - "Why Do I Teach Yoga? I love teaching yoga because it allows me to connect with people in a very special way. There is nothing more gratifying than to help someone arrive at a place they perhaps never imagined they could or would go. As an instructor and facilitator, I have the honor of accompanying individuals on a journey of self-discovery, as they come to recognize that they have within themselves all the power, love, and wisdom needed to realize their potential.” Find more about Linda Meacci at  http://www.lindameacciyoga.com. 

This class is copyrighted and property of Linda Meacci. Cancellation Policy: We must receive cancellation notice in writing to info@theshalapittsburgh.com at least 72 hours prior to the workshop start date in order to issue you a refund. Otherwise, workshop is non-refundable. Workshop fee is non-transferable.

The Side Line - Temple, Jaw, Deltoid, Side Ribs, QL, IT Band, Shin, and Adductors

MARCH WORKSHOP is full! You can join the waitlist. AND we would love to have you join us in the future.

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
APRIL 6, 2025 - April’s focus is on THE EXTREMITIES: head, arms, and legs. Honor your boundaries. Expand your perceived limits. Scroll down for more information and to sign up for April.

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. OUR CLASS SCHEDULE IS here 

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

Sumptuous Sunday (An-Absolutely- No-Work-Workshop)
with Leslie Wright

FEBRUARY WORKSHOP IS NOW FULL! We would love to have you join us in the future.

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
March 16, 2025: March’s focus is on THE SIDE LINE. Get into the Temple, Jaw, Deltoid, Side Ribs, QL, IT Band, Shin & Adductors with self-massage using Yoga Therapy Tune Up Balls

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. OUR CLASS SCHEDULE IS here 

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT

Join Sara Feley for an exploration of the benefits of yin yoga, a meditative style of yoga that focuses on long-held, passive stretches during which the practitioner is encouraged to move slowly, to settle into physical stillness, and to turn attention inward.  Of particular interest to yin yoga practitioners is the exploration and potential release of the connective tissues of the body.

Participants will also use breathing techniques, yoga props, and meditation to evaluate their particular patterns of holding tension— both physical patterns as well as emotional patterns. With repeated practice, participants will learn how to stimulate the down-regulation of their autonomic nervous systems.  In short, they will learn techniques for calming themselves— techniques that they will be able to take with them off the yoga mat and into their lives.

Over the weeks, topics to be covered will include Polyvagal Theory, Insight Yoga, and the benefits of meditation. 

Appropriate for all levels. Everyone and every body is welcome.

$35 for each individual session (Shala Members get 15% off)

Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200- hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

With Sam Small

Saturdays, 7am-8am

January 25, February 1, 8, and 15, 2025.

Whether you are completely new to Ashtanga Yoga, or are familiar with the method through led classes, this Introduction to Ashtanga Yoga Series will be a great fit for you! Each week we will focus on one piece of the practice from breathing and sun salutations, to standing postures and seated postures. We will breakdown backbends and inversions, finding an approach to the closing sequencing that meets you where you are.

The first session, we will discuss the Mysore method history, origins, practice, and answer any questions you may have. We will then delve into the sun salutations of Ashtanga Yoga. The following sessions, we will break down the standing sequence posture by posture, begin the seated postures and teach closing postures of Ashtanga Yoga including inversions and backbends. Postures will modified and adjusted to design a “just right” practice for each student.

Class size is limited in order to provide more focused, individualized attention to each student.

$80 (free to Shala Members) Includes 4 one-hour sessions and 1 month of unlimited in-person and online yoga classes with The Shala. Month is activated upon first day of use, you may decide to try other classes during the series or wait until you have completed the full series. Unlimited month is valid for 6 months after purchase.The classes are taught in a workshop format, so you can easily ask questions, and can begin to cultivate an Ashtanga practice that is personalized to your needs.

Upon completion of this series, you will have a strong understanding of Ashtanga, a foundation to build upon, and you will be comfortable joining Mysore class, Beginner Ashtanga class or Slow Flow. Many students will feel comfortable joining Led Full Primary Ashtanga class.

For more Information email info@theshalapittsburgh.com

 Cancellation Policy: We must receive cancellation notice in writing to info@theshalapittsburgh.com at least 72 hours prior to the workshop start date in order to issue you a refund. Otherwise, workshop is non-refundable. Workshop fee is non-transferable.

All classes in this series are copyrighted and property of The Shala of Pittsburgh Ashtanga Yoga.

Feet and Lower Body - Step Into the New Year!
with Leslie Wright

JANUARY WORKSHOP IS NOW FULL! We would love to have you join us in the future.

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
February 9, 2025: Hello Gorgeous! Be Your Own Valentine.

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. You can sign up here 

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

“After the longest night, tomorrow we sing up the dawn. There is a rejoicing that, even in the darkest time, the sun is not vanquished. As of tomorrow, the days begin to get longer as the light of day grows. While the gentle winter sun slowly opens its eyes, let us all bring more light and compassion into the world.” (― Dacha Avelin)

WINTER SOLSTICE PRACTICE w/ Linda Meacci

Winter Solstice Season is a natural time to slow the rhythm down, pause, listen to ourselves and place our attention on recognizing our Inner Light. As we embrace ourselves more fully - the light, shadows and what happens in between, we open ourselves to the intelligence of our own Life Force and our desire to evolve as human beings and spiritual beings. It’s a long journey - for lifetimes possibly.

Winter Solstice offers us the possibility to remember who we are becoming.

One may ask: “What am I ready to see more clearly in myself?” or “What do I recognize about these moments that are different than before?”

In this Winter Solstice Practice, we go on a journey of slow, steady movement, giving space for our rhythm of Brahmana (expansion) and Langhana (deep settling). We explore and co-regulate our nervous systems through asana (shapes and postures), creative movement, transitions, sound and rest. There is also time to listen to meaningful solstice music and messages. This isn’t a complicated yoga practice, but a profound one!

This practice is open to everyBody! Accessibility is important, we hope is to you too.

Join yourself and the collective community to usher in the Winter Season.

10% of proceeds go to a The Friendship Circle, “a community-based program that brings together people of diverse abilities and interests”. In honor of a special 23-year old who benefited from this community, grew into a volunteer and is no longer with us.

Sliding-scale Pricing

$30 Community Price – For those with financial stress (8 spots)

$40 Full Price – For those able to pay

$50 Pay It Forward – Helps provide the sliding scale

$100 Pay It Forward PLUS an extra $50 donation Friendship Circle

Cancellation Policy: We must receive cancellation notice in writing to info@theshalapittsburgh.com at least 72 hours prior to the workshop start date in order to issue you a refund. Otherwise, workshop is non-refundable. Workshop fee is non-transferable.

This class is copyrighted and property of Linda Meacci. Find more about Linda Meacci here.

The Spine and The Back Body
with Leslie Wright

DECEMBER WORKSHOP IS NOW FULL! We would love to have you join us in the future.

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
January 12: Feet and Lower Body
February 9, : Hello Gorgeous! Be Your Own Valentine.

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. You can sign up here 

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT

Sara Feley invites you to escape from the all-too-often frenetic energy of the holiday season and to instead come to a warm hygge holiday yoga practice that will serve as a cozy refuge from the storm of traditional activities.  Participants will use breath, yoga props, meditative inquiry, and yin yoga techniques to address their patterns of tension—both physical and emotional.   Yin yoga is a meditative yoga that focuses on long held passive stretches that are available for EVERY BODY. Please come and enjoy meditative yoga that will allow you to move into still and mindful awareness of how to release deep connective tissue. 

 In addition to the yin yoga poses, the class will enjoy the benefits of journaling, art making, and play—diverting and thoughtful alternatives for coping with the stressors that the winter months can present.

 Class will conclude with a sustained, snuggly savasana that participants create for themselves with an extravagance of blankets and bolsters. 

 Come and relax in the warmth of community and care. Appropriate for all levels.

$40 for workshop (15% off for Shala Members)

Sara Feley, Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200 hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

In her teaching, she creates an environment of openness and curiosity. Her classes, incorporate nervous system regulating tools and invite a space of inquiry and openness. She is committed to teaching, learning and being an active member in support of social justice in the community. In her free time she likes to volunteer, spend time in nature, engage in joyful movement, play music, spend time with community and play with her sweet dog.

Sangha Sadhana Workshop: Mantra Jaap and Pranayama with Ashvarya Sinha

Join us for an 80-minute journey inward with Sangha Sadhana, a transformative practice blending meditation, mantra, and pranayama techniques to support self-exploration. Through breath and awareness, this session encourages a deeper connection to your inner self. The workshop includes hands-on practice, explanations, and group discussions on the techniques.

This session combines seated movements, breath work and mantra practices.

Please wear comfortable clothing for seated movement and bring a yoga mat, water bottle, journal, and pen for reflection afterward.

Appropriate for all levels.

$40 for workshop (15% off for Shala Members)

Space is limited to 8 students. 

Ashvarya Sinha is a yoga teacher, astrologer, reiki practitioner and healer whose offerings are rooted in the Yogic tradition of the east while immersed in the scientific knowledge of the West. Her classes and personal practice draw inspiration from various styles of yoga but are centred around breath, mindfulness, and humour. Owing to her background in Psychology and Performing arts, she is always exploring the mind-body-breath connection. Ashvarya believes in the philosophy of ‘listen to your body, pause and do what feels good.’ She fosters an environment where students experience the therapeutic benefits of yoga as well as guided meditation.

Build the prerequisites—and the confidence—for dropping back into urdvha dhanurasana with Marla Tortorice in this two-hour workshop.

Dropping back is a more advanced movement. You might already be capable, and you're just missing the technique. You might already practice dropbacks, and you just want to learn to slow them down. Or, you might not be anywhere close, yet, and you want to learn what you need to work on to be able to dropback in the future.

 This workshop is designed to:

1. help you identify what YOU as an individual need to work on in this moment in time

2. give you the guidance to work on those areas

3. emphasize that repetition is the way forward

 It is recommended that you have a comfortable urdvha dhanurasana before signing up for the workshop. 

All participants get access to the recorded class for 60 days.

$50 – Attending in the studio (15% off for Shala Members)

$40 – Attending live online (15% off for Shala Members)

Marla Tortorice, 200 RYT, has been a vinyasa-based practitioner since 2018, but, looking for more, found a home in Ashtanga during the summer of 2022. She is now a dedicated student of the Intermediate Series, has completed a Level I Mentorship Program with Taylor Hunt, and is working on Level II.  Marla approaches her teaching the same way she approaches her practice—a daily search for both effort and ease. Asking more of yourself, finding your edge, but at the same time moving from a place of softness and surrender. In her experience, it is in that discrimination where we find steadiness.  Marla regularly shares pieces of her personal practice and teaching on Instagram, TikTok, and YouTube. You can also view her website, here: https://sadhakastudio.uscreen.io/

November Area of Focus - The Front Body 
with Leslie Wright

Sumptuous Sundays at The Shala offers participants a once-a-month opportunity to withdraw from the outward pulling, often multi-tasking, demands of their lives in order to enter into a peaceful space where they will be encouraged to do only ONE thing: They will be encouraged to turn their focus inward and to give themselves the gift of their own attention.

Each session will begin with leisurely self-massage explorations using Yoga Tune Up Therapy Balls. These massage sequences are designed to both reveal patterns of tension as well as to soothe them. We will illuminate body blind spots - areas of stiffness or discomfort- in order to nurture them. Next, we will enhance the releases from the massage with slow, gentle movements followed by delicious stretches. Finally, the participants will be shown how to prepare for themselves sumptuous, supportive yoga structures using bolsters, blankets, and blocks. And then, once the structures are prepared, everyone will be encouraged to lie down upon them and to settle into a state of deep rest. Wandering minds will be engaged with guided meditations.

All participants will leave the experience with ideas and techniques that they can explore at home. Appropriate for all levels.Class size is limited to 14 students.
$40 for workshop OR $55 for workshop plus your own set of Yoga Tune Up Therapy Balls. Each workshop may use different size balls!

Sign up for more Sumptuous Sundays! Each Sunday highlights a different area of the body.
December 15: The Spine and Back Body
January 12: Feet and Lower Body

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

OCTOBER WORKSHOP IS NOW FULL!

We would love to have you join us in the future. Please consider signing up for future Sumptuous Sundays! Each Sunday highlights a different area of the body.
November 17: The Front Body - Belly, Chest, Ribs, Muscles of respiration
December 15: The Spine and Back Body

Do you know that the amazing Leslie Wright, also teaches a class every Saturday morning called YOGA LAB? It starts at 11am and ends at 12:15pm. There is fun with props, work with Yoga Therapy Tune Up balls and plenty of rest. Leslie teaches you about how the body moves and works, so that you can take care of yourself and enjoy being in your body! Yoga Lab class is regular class pricing. You can sign up here

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT

Tuesday, 6:30pm-8pm

Spend some quality time getting to know your nervous system.  These classes are an invitation to go deeper inside and create a connection with your inner world.  Learn tools that can be used in daily life - when you have had a rough day, or moments of high stress, or moments of distress.              

This Yin Yoga series, led by Sara Beth Feley, will introduce methods for developing nervous system regulation.  Sara will teach participants various strategies to cultivate awareness and understanding of the body’s feedback, which in turn will aid in developing and expanding one’s felt sense of safety.  Sara will discuss the polyvagal theory and how to implement methods of self-regulation into a yoga practice. Such regulation practices are helpful for processing the full arc of human experience.  

Each class will incorporate gentle movement, restorative postures, and stillness. Exploring the benefits—and sometimes challenges—of relaxation, participants will be encouraged to receive the wisdom of the body with child-like curiosity.

All participants will leave the experience with ideas and techniques that they can explore at home.

Appropriate for all levels.

$35 for Individual Class (Shala Members get 15% off)

Sara Feley, Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200 hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

With Ryan Oliver

Saturdays, 7am-8am in October 2024

Whether you are completely new to Ashtanga Yoga, or are familiar with the method through led classes, this Introduction to Ashtanga Yoga Series will be a great fit for you! Each week we will focus on one piece of the practice from breathing and sun salutations, to standing postures and seated postures. We will breakdown backbends and inversions, finding an approach to the closing sequencing that meets you where you are.

The first session, we will discuss the Mysore method history, origins, practice, and answer any questions you may have. We will then delve into the sun salutations of Ashtanga Yoga. The following sessions, we will break down the standing sequence posture by posture, begin the seated postures and teach closing postures of Ashtanga Yoga including inversions and backbends. Postures will modified and adjusted to design a “just right” practice for each student.

Class size is limited in order to provide more focused, individualized attention to each student.

$80 (free to Shala Members) Includes 4 one-hour sessions and 1 month of unlimited in-person and online yoga classes with The Shala. Month is activated upon first day of use, you may decide to try other classes during the series or wait until you have completed the full series. Unlimited month is valid for 6 months after purchase.The classes are taught in a workshop format, so you can easily ask questions, and can begin to cultivate an Ashtanga practice that is personalized to your needs.

Upon completion of this series, you will have a strong understanding of Ashtanga, a foundation to build upon, and you will be comfortable joining Mysore class or the Led Half Primary Ashtanga class. Many students will feel comfortable joining Led Full Primary Ashtanga class.

For more Information email info@theshalapittsburgh.com

Ryan Oliver is a dedicated practitioner of Ashtanga Yoga. After attending the Trini Foundation training in 2019, Ryan began teaching in treatment centers, using Ashtanga Yoga as a tool for individuals struggling with alcohol and/or drug addiction. He has completed 3 levels of training with Taylor Hunt, and continues to deepen his studies of the Primary, Intermediate & Third Series by supporting Taylor and mentoring groups of new teachers. Ryan approaches his teaching with authenticity, humility, and always a lot of curiosity. He has seen how transformational this practice can be, and enjoys sharing it with others.

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT

Tuesdays, 6:30pm-8pm ($35 each or $100 for all 4)

Spend some quality time getting to know your nervous system.  These classes are an invitation to go deeper inside and create a connection with your inner world.  Learn tools that can be used in daily life - when you have had a rough day, or moments of high stress, or moments of distress.              

This four-part Yin Yoga series, led by Sara Beth Feley, will introduce methods for developing nervous system regulation.  Sara will teach participants various strategies to cultivate awareness and understanding of the body’s feedback, which in turn will aid in developing and expanding one’s felt sense of safety.  Sara will discuss the polyvagal theory and how to implement methods of self-regulation into a yoga practice. Such regulation practices are helpful for processing the full arc of human experience.  

Each class will incorporate gentle movement, restorative postures, and stillness. Exploring the benefits—and sometimes challenges—of relaxation, participants will be encouraged to receive the wisdom of the body with child-like curiosity.

All participants will leave the experience with ideas and techniques that they can explore at home.

Appropriate for all levels.

$100 for all FOUR Classes OR $35 for Individual Class (Shala Members get 15% off)

Sara Feley, Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200 hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

Learn to Thrive: A Deep Dive into Yin Yoga and Your Nervous System

with Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT

Sunday, 1pm-4pm, August 25, 2024

Spend a compelling Sunday afternoon exploring the complex, life- sustaining qualities of the autonomic nervous systems. The workshop will incorporate an experiential lecture, playful community-building, gentle movement, restorative yin yoga postures, and breathing practices designed to release stress. Finally, Sara Feley will guide the group into experiencing the benefits-and sometimes the challenges-of a period of sustained stillness.

As the members of the group investigate their internal neurological mapping and gain insight into how they themselves-with practice-can cultivate feelings of calm, they will learn that they can return to this state again and again and again. And that feelings of calm will open the way to feelings of thriving.

All participants will leave the experience with ideas and techniques that they can explore at home.

Appropriate for all levels.

$65

Sara Feley, Sara Feley, MA, LMFT, EMDR level 1, PACT level 1, YTT, began yoga her freshman year of college. She encountered Savasana and it changed her life forever. Her work in the wilderness therapy industry, highlighted the healing and transformative effect of being in nature while in community. She has an MA in Integral Counseling Psychology. She has studied insight meditation, diamond approach, and zen practices while grounding her practice in the Soma with Gestalt and a YTT 200 hour yoga therapy training. She became enthralled with the Polyvagal theory. Traveling around the world, she found a daily yoga practice through her month long stay in Mysore, India. You can find out more about Sara at www.SaraBethFeley.com

In her teaching, she creates an environment of openness and curiosity. Her classes, incorporate nervous system regulating tools and invite a space of inquiry and openness. She is committed to teaching, learning and being an active member in support of social justice in the community. In her free time she likes to volunteer, spend time in nature, engage in joyful movement, play music, spend time with community and play with her sweet dog.

It is the end of the work day on Friday.

You log off the computer, and sl-o-w-ly unfold from your chair.
Oomph. You are tired.
You need to relax and unwind. You are ready to go home and collapse on the couch.

But you do NOT go home.
Because YOU have a new option.

You can go to Yoga Happy Hour at The Shala Pittsburgh to explore the powerful and relaxing benefits of self-massage using Yoga Tune Up Balls!

For 75 minutes at Yoga Happy Hour, you can:

Massage your muscles.
Unwind your mind.
Stimulate your circulation.
Soothe your nervous system.
Rub off the work-week.

And then go home,
Or out to dinner with friends,
Or a movie. Or a walk . . . Or. . .

You realize that you now feel calm and easy, that it is STILL Friday, and that the whole weekend lies before you.

Come.

It’s BYOB Bring Your One (precious) Body

Class is limited to 12 people. Each workshop is $20 purchased individually. Shala Members get 15% off.

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

It is the end of the work day on Friday.

You log off the computer, and sl-o-w-ly unfold from your chair.
Oomph. You are tired.
You need to relax and unwind. You are ready to go home and collapse on the couch.

But you do NOT go home.
Because YOU have a new option.

You can go to Yoga Happy Hour at The Shala Pittsburgh to explore the powerful and relaxing benefits of self-massage using Yoga Tune Up Balls!

For 75 minutes at Yoga Happy Hour, you can:

Massage your muscles.
Unwind your mind.
Stimulate your circulation.
Soothe your nervous system.
Rub off the work-week.

And then go home,
Or out to dinner with friends,
Or a movie. Or a walk . . . Or. . .

You realize that you now feel calm and easy, that it is STILL Friday, and that the whole weekend lies before you.

Come.

It’s BYOB Bring Your One (precious) Body

Class is limited to 12 people. Each workshop is $20 purchased individually. Shala Members get 15% off.

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

It is the end of the work day on Friday.

You log off the computer, and sl-o-w-ly unfold from your chair.
Oomph. You are tired.
You need to relax and unwind. You are ready to go home and collapse on the couch.

But you do NOT go home.
Because YOU have a new option.

You can go to Yoga Happy Hour at The Shala Pittsburgh to explore the powerful and relaxing benefits of self-massage using Yoga Tune Up Balls!

For 75 minutes at Yoga Happy Hour, you can:

Massage your muscles.
Unwind your mind.
Stimulate your circulation.
Soothe your nervous system.
Rub off the work-week.

And then go home,
Or out to dinner with friends,
Or a movie. Or a walk . . . Or. . .

You realize that you now feel calm and easy, that it is STILL Friday, and that the whole weekend lies before you.

Come.

It’s BYOB Bring Your One (precious) Body

Class is limited to 12 people. Each workshop is $20 purchased individually. Shala Members get 15% off.

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

It is the end of the work day on Friday.

You log off the computer, and sl-o-w-ly unfold from your chair.
Oomph. You are tired.
You need to relax and unwind. You are ready to go home and collapse on the couch.

But you do NOT go home.
Because YOU have a new option.

You can go to Yoga Happy Hour at The Shala Pittsburgh to explore the powerful and relaxing benefits of self-massage using Yoga Tune Up Balls!

For 75 minutes at Yoga Happy Hour, you can:

Massage your muscles.
Unwind your mind.
Stimulate your circulation.
Soothe your nervous system.
Rub off the work-week.

And then go home,
Or out to dinner with friends,
Or a movie. Or a walk . . . Or. . .

You realize that you now feel calm and easy, that it is STILL Friday, and that the whole weekend lies before you.

Come.

It’s BYOB Bring Your One (precious) Body

Class is limited to 12 people. Each workshop is $20 purchased individually. Shala Members get 15% off.

Leslie Wright shares her deep interest in physical anatomy in her classes, and over time, her students strengthen their own understanding of how their bodies move. Leslie is also a certified Yoga Tune Up instructor—which means that her classes are creative explorations of yoga poses using a diversity of props: blocks, straps, blankets, half-dome rollers, and especially massage balls of various sorts and sizes. Her students routinely use all of the toys in the toy box to support their explorations.

Join us for a Community Brunch

Sunday, May 19, 2023, 10:15am-1pm

Bring a dish to share and your family or friends.  Let us know what you are bringing HERE. Please label your ingredients. Serving utensils are also helpful   The Shala will serve coffee, tea and water. We will have paper plates and forks. 

Brunch is immediately after A DONATION CLASS for the TRINI FOUNDATION. Class starts at 8:30am. Class SIGN UP here! Or donate to directly to the Trini Foundation. Ryan Oliver is teaching. His class will fun, vigorous with plenty of encouragement. Blast off and start your Sunday. To your health!