Move Your Body, Free Your Mind
We have ever evolving offerings of practices to meet your body and spirit uniquely and tenderly every time you show up.
Our offerings are gentle reminders of how to best nourish, comfort, strengthen and more skillfully honor our deepest needs and inner truths ~ individually and communally.
All of our classes at DustOff Yoga are rooted in the tradition of Hatha Yoga. Hatha Yoga combines postures, breathwork, and mindfulness to promote balance and peace, enhance strength and flexibility, improve body awareness, build concentration, and calm the mind. As a trauma-informed studio, we encourage participants to discover their own rhythm, offering various accessible options and the freedom to rest or adapt their practice as needed at any time.
Each class has a specific intention or focus, ranging from building strength and energy to soothing and restorative practices. Our teachers bring their unique styles and expertise to each session. We welcome participants of all levels of yoga experience, striving to make our classes accessible to everyBODY.
CLASSES
FIND PEACE
RELEASE
(Yin)
Go inward to find balance between effort and ease as you unwind a tight body, mind or heart. Yin yoga targets deeper connective tissues in the body; lengthening, strengthening and stretching the ligaments and fascia, while inviting the muscles to relax. Expect a slow, floor based practice utilizing props, with postures emphasizing the hips, thighs, back, neck and shoulders that are held for longer periods of time (3-10 minutes) to release deeply held tension and calm the mind for quiet introspection.
NURTURED
(Yoga Nidra)
Release physical, mental and emotional tension as you ease into the evening with this stress relieving yoga practice set to candlelight. Expect gentle restorative yoga postures and soothing breathing practice to relax and settle the energies in the body followed by Yoga Nidra~a powerful meditation practice where you will be guided into a state of deep relaxation while maintaining awareness. Release physical, mental and emotional tension and experience this profound practice with the opportunity to leave class feeling rested, restored and inspired.
RESTORED
(Restorative Yoga)
Unwind from the day and prepare for deep relaxation of the mind and body. Expect a mellow practice of passive, supported poses using a variety of props to assit the body in releasing long held tension in the physical body, with an emphasis on conscious relaxation to soothe the nervous system, and the incorporation of binaural sound therapeutics and guided meditation as you unfurl, unwind, and untangle.
SOUND BATH MEDITATION
Sound bath meditation is a simple yet profound way to connect with the core of our being and tune our body at the cellular level through the gentleness of its resonance. The sounds act as an invitation to disconnect from the constant stimuli of the external world and turn inward. This is an opportunity to deepen self awareness, cultivate mindfulness and explore your internal landscape.
Our sound meditation uses Himalayan and Crystal singing bowls, and Koshi meditation chimes to induce a deep state of rest, release and restoration. Tuning into the body, you will be guided through calming pranayama (gentle breathing exercises) leading into sound bathing bliss.
Creating a unique soundscape with the murmur of the mighty Ammonoosuc River as a backdrop, the crystalline sounds and vibrations work their magic on your body, guiding your cells back into balance and peace. All you have to do is sit or lie down and get comfy!
Alongside the sound meditation, we may work with directed intention, affirmations, simple movements, yoga nidra and the scent of aromatherapy oils – all to facilitate a deeply personal journey into yourself.
Always check with your medical provider or mental health professional if there are any questions that sound mediation is appropriate for your practice. We advise caution or avoiding sound meditation if you have or are experiencing any of the following:
Those with implants in the body (pacemakers, cochlear implants and metal plates) – this is more around concern of discomfort through the vibration but it is also unknown if function could be disrupted (position in room may assist your practice and be an appriopriate accommodation ~we never apply instruments on the body)
Those who are sound sensitive or have Tinnitus (use of ear plugs may be an option)
Those with epilepsy or who suffer from seizures (if caused by sound/music)
Pregnant women in their first trimester
Sound meditation is a gentle but powerful tool. Always consult your health care provider.
FIND BALANCE
CONNECTED
(Gentle)
An intuitive and compassionate exploration of the body mind and spirit that will aid in bringing synchronicity and balance to your days. Expect slow and gentle sequences, and dynamic somatic movement, emphasizing the development of body awareness, reduction of stress, and cultivating emotional regulation to strengthen the connection between body, mind and spirit.
GROUNDED
(Hips and Spine)
Find your center and become more grounded in body and mind as you ease chronic tightness of the hips and low back. Expect slow floor-based practice, emphasizing range of motion and functional movement focused on the muscles and tissues of the lower body, incorporating myofacial therapeutics, therapy balls, and acupressure mats to aid tension release, followed by progressive muscle relaxation allowing the body and mind to move into a more restful and expansive state.
BALANCED
(Neuro/Balance)
Walk the line between action and calm, effort and ease with this intentional and mindful movements incorporating neurological and vestibular challenges in this unique and uplifting class to bring balance to the mind, body and spirit. Expect dynamic movement drills emphasizing balance and mobility, the incorporation of wobble cushions, balance pads and boards, followed by an extended restorative practice incorporating guided meditation, allowing body and mind to ease into deep internal reflection and nervous system shift into rest.
CHAIR
This class is suitable for anyone looking to explore the benefits of yoga without getting on the ground. It’s also the perfect work day break!
A fusion of chair and standing postures with adaptions offered for everyBODY!!
Expect all the benefits of our other yoga classes but we’ll use the chair as a prop for support, balance, or advancing poses as appropriate for each participant.
This accessible practice is gentle on the joints so there is no weight bearing through the knees or wrists!
A variety of options will be given throughout the practice to allow exploration in finding the optimal balance between support and challenge to meet you where you are at the moment.
Expect gentle movement emphasizing the development of body awareness, balance exploration, mindful breathing, and time for reflective meditation designed to reduce stress and promote personal empowerment.
**Ideal for those who may have a more restricted movement, struggle to get from floor to standing, have experienced vertigo/lightheadedness or other conditions that make typical movement classes challenging.
FIND STRENGTH
ALIGNED
(Vinyasa)
Find your edge and build physical and mental strength in your body to feel strong and energized. Expect to get your heart pumping and link your breath with playful, flowing Vinyasa style sequences, powerful standing postures and core strengthening movement, followed by soothing restorative poses to cool down and ease into a deeper mind~body connection.
REFLECT
(Meditation)
Experience a profound sense of inner calm by taking time to sit in silence. With regular practice, meditation has the power to calm the nervous system leading to less reactivity and a gentler approach to life's challenges. Expect gentle movement, breathing practice, and various forms of guided meditation.
HEAL
(Somatic Yoga)
Begin your healing journey and soften the grip on experiences of loss, grief, anxiety or trauma may have on your heart. This slower yoga practice designed to support your healing journey from mental, emotional, and physical trauma. You will be invited to make empowering choices based on what you are feeling ~ using somatic awareness practices, and provided the opportunity to explore what you need in the moment. The focus is less about the alignment of poses or sequences and more about turning inward, so that you may tend the pain with compassion. Expect a safe space to begin connecting to your body and breath.
EMPOWERED
(Yoga Sculpt)
Challenge your perceived limits, and build strength and confidence in a way that feels supportive and sustainable.
Thoughtful sequencing, supportive cueing, and a calming ambiance create a low-cortisol environment where you can push your limits without overwhelming your nervous system - making it ideal for those seeking a more supportive approach to strength training.
Expect to incorporate hand weights and resistance bands with traditional yoga movement, powerful core-focused sequences and bursts of low-impact cardio to challenge your muscles and build endurance, followed by a calming restorative cool-down and rest, rooting your intentional evolution.
Specialized Programs & Workshops
RESILIENCE
Yoga for Trauma Recovery and Post Traumatic Growth. This integrative yoga program is designed for trauma recovery, resilience and mindfulness. This program is helpful for all~adults and teens (We are even able to adapt for children). Movements are mindful with techniques to calm the nervous system and promote acceptance of self. Participants will learn: Breathing Practices, Mindful Movement, Meditation, Guided Rest, and Gratitude.
This transformational practice will allow you to discover present moment awareness through body sensation and breath, responsive vs reactive action, create connection with self & with others, and experiment with spatial orientation/awareness.
60 minutes All levels welcome.
PLEASE MESSAGE FOR SCHEDULING DETAILS
SALUTE TO SERVICE
Warriors at Ease (WAE) classes are evidence based and specifically designed for military members, veterans and first responders. Classes integrate trauma sensitive yoga and meditation practices to support health, cultivate resilience and post traumatic growth, and support connection for those who work in high stress and traumatic environments.
Expect gentle, mindful movements, building to a series of dynamic, but accessible, strength building poses, tactical breath work and iREST meditation techniques. This class is adaptive in nature making it accessible to anyone, including those with limited mobility, traumatic brain injury, or those who use prothestic(s).
*Classes are taught by instructors who are veterans and/or first responders who have received specialized training through Warriors at Ease.
60 minutes All levels welcome.
About Warriors at Ease
FREE COMMUNITY BASED CLASS
Veterans, Active Duty Military, First Responders and their families/caregiver.
ROOT TO RISE
This transformational and healing eight week program offers a safe space for survivors of sexual assault and domestic violence to gain greater awareness of self through strength, stability, assertiveness and mindfulness. Participants will be guided through weekly themes for healing with focus on building resilience. We will use both mindful movement and restorative postures, explore positive affirmations with intention, gratitude and guided meditation with relaxation. Classes are integrated with guided activities and exercises, journaling and art. Classes will be build upon each other each week so that participants may establish a ‘toolbox’ of self regulation strategies that may help survivors sleep better, experience less anxiety and depression and cope with various PTSD symptoms.
75 minutes All levels welcome.
DONATION BASED COMMUNITY CLASS ~ WOMEN ONLY: Survivors of Sexual Assault or Domestic Violence. Ask about our teen program.
MONTHLY MOON CIRCLE: Release and Manifest with Ritual and commUNITY
(Gather)
Moon Circles are held during the new and full moon, which are powerful times to manifest, release, and gain clarity. Through community and ritual, we take respite from the modern world and tap into the earth, the cosmos, and our true selves.
Are you ready to create sacred time to nurture your inner landscape? Together, we’ll explore a variety of mindful practices designed to enrich your daily life. Each monthly circle brings together a small, intimate group centered around a unique theme, all aimed at cultivating deeper alignment with yourself. You can expect reflective journaling, guided visualization, and a sound bath, that concludes with a sharing circle where you can choose to share your reflection and inspirations and connect with commUNITY. Every gathering is a little different, but all are created to uplift, restore, and nourish your spirit. **Everything we do is optional, so if you are not being called to interact you may come and bear witness. No previous experience is necessary!
NEW MOON
Expansion. Imagination. Inspiration. The new moon invites us to cultivate our dreams. Come envision where your headed, and plant new seeds to help turn those intentions into reality.
FULL MOON
This is your time to get clear about what’s not serving you. The full moon is a particularly resonant time to engage in practices for completion and release. Join us in creatively working with whatever habits, patterns, or relationships that you’re ready to let go of.
It is my intention and hope that the studio sanctuary offers this opportunity for each circle to raise our vibration and uplifts our hearts as we embrace the healing power of sisterhood. Together, we create a sacred space where each woman can bring her inner world into the present moment to be healed, uplifted, and celebrate.
*Circle will be limited to 12 participants
** Please bring a personal journal and pen/pencil to work with. Bring a mug; a variety of teas will be offered for you to enjoy.
INTRODUCTION TO MEDITATION
6 Week Series
This six-week meditation series will provide a well-rounded offering that is both educational and exploratory. Offering fundamental instruction of meditation practice for those that are new to meditation or would like to renew or deepen their practice. Sessions will include gentle movement, breathing techniques and a different form of guided meditation each week to build your practice.
BREATHE
This neuroscience guided practice combines dynamic spine and lung focused postures and movement with conscious breathing techniques with the opportunity to explore utilization of the respiratory system as a tool of the simplest yet most efficient and balancing integrative mechanism of the body to cultivate well being. This class may assist with stress or pain management, calm anxiety, elevate mood and/or increase energy.
ASANA LAB
This practice will provide a well-rounded offering that is both educational and exploratory. Offering fundamental instruction, the teacher will lead participants through rudimentary sequences, breath work and meditation techniques that allow for curious practice. Expect posture breakdowns and an explanation of accompanying movement. No prior yoga experience is required.
Clinical Intervention & Trauma Recovery
Trauma Center Trauma Sensitive Yoga Therapy ~ TCTSY
TCTSY is an empirically validated, clinical intervention for complex trauma or chronic, treatment-resistant post-traumatic stress disorder (PTSD). This evidence-based protocol was developed at the Trauma Center in Brookline Massachusetts by David Emerson, in clinical collaboration with Dr Bessel van der Kolk. and is a program of the Center for Trauma and Embodiment at the Justice Resource Institute. TCTSY was the first yoga program worldwide listed as an evidence-based treatment for psychological trauma with SAMHSA-NREPP. TCTSY has foundations in Trauma Theory, Attachment Theory, Neuroscience and Hatha Yoga practice, with an emphasis on body-based yoga forms and breathing practices.
75 minutes
About TCTSY
iRest Yoga Nidra Meditation
Based on the ancient teachings of meditation, iRest (Integrative Restoration) is an evidence-based transformative practice that leads to psychological, physical, and spiritual healing and well-being. Its practice is integrative as it heals the various unresolved issues and traumas that are present in your body and mind, and restorative as it enables you to recognize your innate peace of mind that is always present amidst all changing circumstances of life.
iRest is currently being utilized in VA hospitals, military bases, hospitals and clinics, hospice, homeless shelters, community programs, and schools. Research has shown that iRest effectively reduces PTSD, depression, anxiety, insomnia, chronic pain, and chemical dependency while increasing health, resiliency, and well-being.
iRest provides you with tools to help you relax deeply, release stress, increase resiliency, improve your interpersonal relationships and provide you with greater mastery and control in your life. iRest nourishes qualities such as joy, peacefulness, empathy, forgiveness, patience and loving-kindness toward yourself and others.
60 minutes
iRest Co-Meditation Dyad
This private one hour session will include preliminary assessment, a guided iRest practice, and a debrief/question and answer period following the session. You will be resting in a supported relaxation pose during the iRest practice in a way that allows your body to be at ease. Bring your personal life experiences, your questions, and whatever you are currently dealing with in your life. This process allows negative repetitions to reveal themselves and brings awareness to patterns we hold deep in the mind, body or spirit. Participants may leave with a plan of action and a felt sense of being seen and heard.
60 minutes *Note* Dyad is a co-meditation based on the iRest practice that occurs between the guide and the Participant. Dyad is more verbal and less guided as the practitioner explores the sensations, images, thoughts and emotions that are arising for them in the practice.
75 minutes
Need Personal Guidance?
Individual and Group Private Sessions are available.
We will work together with you to develop a highly personalized program with our body oriented approach to recovery and resilience. Your class will be taught at your own pace and can be provided individually or in a small group setting with trusted peers.
We will:
Encourage you to deepen your relationship with yourself, through making individual choices and honoring your body
Guide you to reconnect with yourself and others in a meaningful way
Teach you tools you can use in your everyday life
Help you develop self confidence on and off your mat
Online Classes Disclaimer: Signing up for an online class entails the implicit understanding that DustOff is not responsible for technical difficulties out of our control (ex.: power and/or wifi outages, Zoom server errors). We do our best, but live streaming is always subject to complications. No refunds can be issued in the case of such events. We are grateful for your patience and understanding.