Unwind & Renew: A Mind-Body Wellness Retreat at the North Carolina Arboretum


Like painting or playing an instrument, releasing cumulative stress is a skill that can be honed through practice. This weekend retreat is an immersion into gentle mind-body practices to release muscular tension, calm the nervous system, digest emotional distress, and de-clutter the mind. Expect very gentle stretching and breath-based movement, guided progressive relaxations, personal journaling, mindful group sharing, and indoor/outdoor contemplative practices. Excerpts from the speeches of Martin Luther King Jr. will offer a reflection on the power of practicing care for ourselves as a skillful means to deepen our sensitivity and attentiveness to others and the world. Held at the beautiful Arboretum.
Limited to 12 participants. Advance registration required.
$159 Member / $169 Non-member

Friday, January 18, 1:30pm – 4:30pm
Saturday, January 19, 9:30am to 4:30pm
Sunday, January 20, 9:30am – 12:30pm


Holiday Yoga Nidra

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Yoga Nidra is a systematic method of complete relaxation. Gentle tension-relieving stretches followed by restorative resting poses lead into 45 minutes of guided progressive relaxation. Yoga Nidra practice improves mood, sleep & memory and reduces anxiety, stress, and fatigue. The holiday season can feel pretty manic and for most of us it’s filled with both positive and negative stress. So, every year I offer a “holiday sanity discount” on Yoga Nidra sessions. Enjoy two sessions for $30 or one session at standard price. Give as a gift to yourself and/or to someone you love (gift certificates happily issued by request). Your two prepaid sessions may either be used during the holidays or for ANY future Yoga Nidra workshop (offered monthly in Hendersonville and Weaverville). You are also welcome to use one prepaid session for yourself and the 2nd prepaid session to bring a friend or family member with you to share the Yoga Nidra experience together.

Holiday Yoga Nidra Themes

“What Sustains You?”
Hendersonville – Sun, Nov. 25th 3 – 5pm at The Shift
Weaverville – Sunday, Dec 2nd   3 – 5pm at Weaverville Yoga

“Sankalpa: New Year’s Vows”
Hendersonville – Sun, Dec. 30th  3-5pm at The Shift
Weaverville – Sun, January 6th  3 – 5pm at Weaverville Yoga

Winter Solstice Celebration

Celebrate the winter solstice this year with an evening of music, poetry, and fellowship hosted by Jenne Sluder. We’ll gather at sundown as we honor the longest night of the year and celebrate the coming light. Musical performance of carols, mantras, and hymns from diverse spiritual traditions around the world. Group participation encouraged during parts of the evening, but entirely optional – you may come to listen or to sing along. The evening will be interspersed with the reading of choice solstice-themed poetry by poets from around the globe and there will be very gentle stretching throughout. Enjoy hot tea and “prasad” (sweets) as you listen and socialize afterward. This is a donation-based event, $5 – $10 suggested. No one turned away. Bring friends and family!  Dates by location:

Hendersonville – Sunday, Dec 16th 6pm – 7:30 at The Shift Studio

Weaverville – Saturday, Dec 22nd 6:30 – 8pm at Weaverville Yoga


Holiday Relief: Yoga Nidra at the NC Arboretum


Yoga Nidra is a guided lying-down exercise that induces full-body relaxation and strong states of awareness.  Each session will begin with very gentle tension-relieving stretches for neck, shoulders and low back, followed by reclining “restorative” poses with soothing live music. The session culminates in a 45-minute Yoga Nidra experience. The various elements of the workshop taken together can assist in getting a good start to the fall season or ease holiday stress. These practices are highly accessible, ideal for beginners and seasoned practitioners alike, and require only an ability to get down onto the floor and back up again unassisted. Seated stretches can be done with the support of a chair if needed.  Mats and other props will be supplied or you may bring your own. Limited to 12 participants. Advanced registration required.

Sunday, December 9th, 2pm to 4 pm
$24 Member / $29 Non-member


Yoga & The Four Immeasurables

Yoga practices offer a profoundly helpful means for cultivating the four “limitless qualities” in our lives: loving-friendliness, compassion, joy, and equanimity. This workshop is an introduction to yoga-based practices that elicit a visceral experience of each of these qualities, transforming the concepts into embodied feelings that can then be more skillfully cultivated through meditation practice and day to day living. This workshop is part of a series of 3rd Sunday yoga offerings at Great Tree Zen Temple. Sunday, July 15th, 2pm – 4pm at Great Tree.  REGISTER HERE


Inner Sanctuary – Practices in Radical Self-Acceptance & Fierce Inner Peace



Loving-friendliness, Compassion, Joy, Equanimity – the four “boundless qualities” of the Yoga tradition – are the very foundation of mental health. Neuroscientists and research psychologists now confirm what so many of the world’s spiritual traditions have encouraged us to believe: that practicing compassion and inner peace are central to our wellbeing, personally and globally. Recent collaboration between spiritual thinkers, research psychologists, and neuroscientists are giving us a sophisticated understanding of how specific practices strengthen our ability to love ourselves, to give compassionate audience to our suffering, and to access the peace and joy available to us in each moment. Studies show that these tools have the power to fundamentally improve our brain chemistry and the resiliency of our nervous system. Cultivating the four “boundless qualities” is associated with significant reduction in symptoms associated with anxiety, depression, sleep disturbance and post-traumatic stress syndrome. In this 7-week series, you will learn to create an internal sanctuary that is safe, nurturing, resilient and grounded in personal insight. Practices used in this series are gentle, trauma-sensitive, and accessible to all bodies. To accommodate participant’s schedules, each session both reviews and builds upon previous content, so that up to 3 sessions can be missed while still absorbing the full content of the series. Lecture notes and instructions for practice are emailed each week.

Sundays at Weaverville Yoga, 6pm – 8pm
March 11th – April 29th (March 11, 18, 25; April 1, 15, 22, 29)
Early Bird Registration (by February 25th) $120
Standard Registration (by March 10th) $135


Yoga Mantra Pranayam

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Prana is a sanskrit word meaning “primary energy” or “life force”. We often hear yoga instructors describe asana (physical postures) as a means to open channels in the body to allow prana or “life force” to flow more freely. Breath practices, called pranayama, are considered to be the most immediate path to directing and regulating the flow of our vital energy. Breath combined with sound (whether in the form of humming, chanting, or mantra recitation) can be a particularly potent way to stimulate prana and, in the form of mantra, to connect to spiritual qualities or to realize aspirations. In this 4-week series, you will learn how to incorporate breath practices and breath-with-sound into yoga and meditation. Breath practices are a natural and evidence-based way to improve lung capacity, heart health, digestion, and mental wellbeing. Breath-with-sound is clinically proven to be one of the most effective methods of improving vagal tone which is directly related to heart function, nervous system resiliency, and emotional regulation.
Complete the full series or drop-in for one or more sessions.
Full Series: $75 (register by January 31st)
Partial Series: $20 per session (register by Jan. 31st)
Drop-in: $25 per session (no registration required)
*20% off Full/Partial Series for students of The Shift Studio

Weekly Yoga Classes

I offer 4 weekly public yoga classes in Buncombe & Henderson Counties. All classes are highly accessible and beneficial for all, brand new beginners as well as seasoned students; with the exception of Yoga Flow + Core which is designated for seasoned students who desire a more physically vigorous practice.

Tuesdays, 9:45-11am, Therapeutic Yoga
The Shift Studio in Hendersonville

Tuesdays, 11:15am-12:30, Yoga Flow + Core
The Shift Studio in Hendersonville

Thursdays, 9am – 10:15, Gentle & Therapeutic Yoga
Weaverville Yoga

Thursdays, 10:30 – 11:45 Yin & Restorative Yoga
Weaverville Yoga





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