Dragonfly Yoga Studio

Self Care Sunday is about taking a moment to pause and breath before reacting to a situation. This pause can provide a fresh perspective and clarity to help you prioritize what truly matters. Often, we get caught up in the small details and minor inconveniences, allowing them to overshadow more important aspects of our lives. By asking yourself, "How important is it?" you challenge the weight you give to your stressors and your frustrations. This practice offers you an opportunity to focus on what genuinely impacts your well-being and happiness.

Asking yourself this simple yet powerful question can be a great way into mindfulness. It encourages you to step back, breathe, and reassess your reactions. You might find that many of the things that upset you are not worth the emotional energy you invest in them. This shift in perspective can lead to a more balanced, peaceful, and positive mindset.

Navigating life's ups and downs with greater resilience and grace gives you an opportunity to focus on what truly matters. So you can create space for gratitude, growth, and meaningful experiences. Next time you find yourself spiraling into negativity, pause and ask, "How important is it?" You might be surprised at how much lighter and more empowered you feel.

🌟2024
👐Let go of resistance
💪Be open to change
🫁Breathe

Family yoga is a fun, basic yoga practice for families to do together! Primarily geared toward younger children (preschool through elementary ages), this lighthearted and playful class will help reduce stress, build motor skills, increase strength and promote flexibility, all in a safe environment where families can connect. Usually includes games, stories, and guided imagery. Always relaxing. Always fun! An adult must accompany children. No prior yoga experience is necessary. We hope to see you on Saturday!

Join Allie this Sunday, July 28th for a fun filled 75 minute rocket yoga practice at the main studio!

Rocket Inspired Vinyasa will warm you up with suyra namaskar A + B and continue with standing, seated, and a play on the Ashtanga closing series. This class is dynamic and fast-paced, designed to get you out of your head and into your body. You will work flexibility, strength, and balance. Cultivate a sense of calm and focus in the mind while simultaneously tapping into freedom and play. There will be a focus on drills, inversions, and arm balances.

Although the practice is intense, options will always be given. Rocket Vinyasa was created by Larry Schultz, who was a student of Pattabhi Jois, the founder of Ashtanga Yoga. This class will play with elements from Rocket 1, 2. And 3 while keeping you grounded in a vinyasa flow structure.

Self Care Sunday, is about bringing more harmony and peace into our daily routines. Today's focus is on understanding that stability does not mean to stand perfectly still in one place. It involves making micro adjustments to address any imbalances while focusing, breathing, and maintaining a steady balance.

Stability is about a flow that enables you to gracefully navigate life's constant changes. Similar to a tree bending with the wind to avoid snapping, stability requires both flexibility and resilience. Embrace balance for more personal growth, enhanced centeredness, and a better readiness to handle life's complexities. Whether in personal life, relationships, or careers, stability can nurture a sense of calm and contentment.

Remember: A steady gaze and steady breath, can lead to a steady body.

🌟2024
👐Let go of resistance
💪Be open to change
🫁Breathe

EMBDY stands for expression, movement, breath, dance, yoga.

Join Allie next Friday for a high energy, empowered flow of yoga with good vibes and good beats! Tap into freedom. Fuel your chakras and fuse your mind and body into a powerful relationship of self-love. You will smile, stretch, and strengthen. Be prepared for free and conscious movements!

*this class is for women only
*music may be loud and some lyrics may be explicit

A 75 minute monthly class intended to benefit mamas-to-be inside and out. Beginning with a time of community sharing and discussion, we get to know one another and build our collective knowledge about pregnancy, labor and delivery, and after birth care. The class focuses on strength building and stretching poses especially designed for expectant mothers, as well as discomfort practices intended to challenge us all to manage our emotions and thoughts during challenging moments of our lives (labor!). Class ends with a restorative savasana. Appropriate for all stages of pregnancy and fitness levels.

**Due to the subject matter covered in this class concerning all stages of pregnancy, this class is for expectant mothers only.

Self-Care Sunday is an opportunity to enhance your quality of life, making it more manageable, gentler, and more balanced. It's all about discovering what works best for you and building from there. Today's focus is on Mindful Meditation. Follow the guideline and tips provided, adapting them to suit your preferences. Whether you prefer to ease into it gradually or dive right in, remember to start from where you are on your journey. AND enjoy!

~A guide to Mindful Meditation~
🧘 Get comfortable by sitting or lying down.
⏲️ Set a time limit.
👀 Gently close your eyes.
🫁 Remember to breathe naturally.
🌬️ Direct your focus towards your breath.
🫠 Pay attention to when your mind drifts.
🌱 Keep it simple.

~Most importantly, be in the moment and observe your current feelings, sensations and surroundings without any judgement.~

When you find your mind wandering, gently bring it back to the rhythm of your breath. It's perfectly normal for thoughts to come in and out; acknowledge them without getting caught up in them, and then return your attention to your breathing.

You might find it helpful to focus on the sensation of your breath entering and leaving your nostrils, or the rise and fall of your chest and abdomen. Each breath is a new opportunity to anchor yourself in the present moment.

Consider incorporating a mantra or a simple phrase that resonates with you, such as "I am here" or "Just breathe." Repeating this silently can help deepen your focus and maintain your mindfulness. Keep it simple.

As your practice comes to a close, take a moment to gently stretch and slowly open your eyes. Notice how you feel compared to when you began. Carry this sense of calm and awareness with you as you go about your day.

Remember, mindfulness is a practice, not a perfection. Each time you meditate, you're building a habit of being present and offering yourself more kindness. Enjoy the journey and be patient with yourself.

🌟2024
👐Let go of resistance
💪Be open to change
🫁Breathe

Self Care Sunday

Remember, it's A-OK to hit pause and give yourself a breather!

Think about which tasks you can kick to the curb and what's holding you back from saying "no."

Take a moment to ponder your daily goals. Be mindful of the excuses stopping you from doing things that bring you more happiness.

Maybe it's time to bid farewell to late-night TV and say hello to that book you've been eyeing.

Consider starting your day with a peaceful morning stroll.

Set limits on your social media scrolling to make room for meditation or journaling.

Or commit to a daily yoga practice.

You call the shots on what you want more of and how you'll squeeze it into your day for a little extra joy!

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Self Care Sunday

How to deal with stress?

First, know that taking care of yourself is not a luxury but a necessity. Be gentle with all you do and acknowledge your efforts and progress. You have never been you in this particular moment. Find joy in the little things, and be sure to rest and recharge. You are deserving of peace and happiness. Mindful practices such as yoga and meditation can help you begin to navigate stress more effectively.

Move daily, stretch, walk, and listen to your body's needs. Stay positive in your thoughts. Share your feelings with a trusted confidant: a friend, a loved one, a THERAPIST. Relax your mind by engaging in a hobby; try painting or gardening. Celebrate love and gratitude for all the things you have in your life. Remember that no matter what, joy will follow.

Sometimes, simply taking a few deep breaths can help reset your perspective and reduce stress. Our yoga practice teaches us to be present in the moment. To not focus on the future or dwell on the past, but rather work to let go of your need to control everything. Remind yourself, you can't control everything but you can control your attitude.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

EMBDY stands for expression, movement, breath, dance, yoga.

Join Allie this Friday for a high energy, empowered flow of yoga with good vibes and good beats! Tap into freedom. Fuel your chakras and fuse your mind and body into a powerful relationship of self-love. You will smile, stretch, and strengthen. Be prepared for free and conscious movements!

*this class is for women only
*music may be loud and some lyrics may be explicit

Family yoga is a fun, basic yoga practice for families to do together! Primarily geared toward younger children (preschool through elementary ages), this lighthearted and playful class will help reduce stress, build motor skills, increase strength and promote flexibility, all in a safe environment where families can connect. Usually includes games, stories, and guided imagery. Always relaxing. Always fun! An adult must accompany children. No prior yoga experience is necessary.

Self Care Sunday

To create core stability, first you need to have a focal point, maybe its a spec on the floor or the wall ahead of you. Work to balance your strength and flexibility from left to right focusing down your midline. Tree Pose and Eagle Pose are great ways to help stabilize your balance.

Incorporating exercises like Plank and Bird Dog pose to help your core muscles. Be consistent with your practice. Do something everyday to help keep you strong and mobile. Set a regular schedule and stick to it, making sure to listen to your body and rest when needed.

Hydrate well to keep your muscles functioning optimally. Building a strong core is not just about physical strength; it's also about mental resilience. Meditate to help you relax, and remember to breathe during your practice.

Your journey to core stability is a marathon, not a sprint. Stay patient, stay motivated, and most importantly, enjoy the process. Celebrate your progress, no matter how small, and keep pushing your limits gently. The harmony between mind and body will lead to a stronger, more balanced you.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Join Austin Shook next Sunday, June 30th, on a sound healing journey that will transport you to a state of deep relaxation and tranquility. Bathe in his masterful blend of 14 different instruments and his beautiful voice, he'll activate your parasympathetic nervous system priming your body and mind for ultimate healing and growth.

Austin Shook, based out of Charlotte, NC, has been traveling around the US over the last 7 years and has shared over 1000 sound healings in roughly 40 states. Austin is also certified as a Reiki Master and utilizes high vibrational energy (love) to balance out the rest of the energetic centers in the body and to release blockages that keep us from recognizing and merging with our highest potential self.



This event will fill quickly! Reserve your space online www.dragonflyyogafred.com

Today marks the 10th International Day of Yoga with the theme “Yoga for Self and Society.” Yoga, a transformative practice, represents the harmony of mind and body, the balance between thought and action, and the unity of restraint and fulfillment. It integrates the body, mind, spirit, and soul, offering a holistic approach to health and well-being that brings peace to our hectic lives. Its power to transform is what we celebrate on this special day.

Self Care Sunday

Did you know that warming up your joints can enhance your mobility? It not only gets your blood flowing and lubricates your joints but also helps eliminate toxins, keeping you injury-free. It's like treating your body to a mini spa day of self-care and love.

Yoga is particularly effective in achieving this. Not only does it prepare your muscles and joints for more strenuous activities, but yoga also promotes relaxation and mental clarity. By dedicating a few minutes each day to warming up, you invest in your overall well-being, enhancing both your physical and mental health.

Remember, taking care of your body is a form of self-love that pays off in countless ways. So, next time you think about skipping your warm-up, envision it as a gift to your future self, ensuring you remain active, vibrant, and injury-free.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

EMBDY stands for expression, movement, breath, dance, yoga.

Join us Friday for a high energy, empowered flow of yoga with good vibes and good beats! Tap into freedom. Fuel your chakras and fuse your mind and body into a powerful relationship of self-love. You will smile, stretch, and strengthen. Be prepared for free and conscious movements!

*this class is for women only
*music may be loud and some lyrics may be explicit

A regular mediation practice is essential for not only the body but the mind as well.

Next Friday evening, Elsa will guide your body and mind into a deep relaxation allowing for better sleep, decreased stress and anxiety, improved focus, and overall healing.

Join Austin Shook on a sound healing journey that will transport you to a state of deep relaxation and tranquility. Bathe in his masterful blend of 14 different instruments and his beautiful voice, he'll activate your parasympathetic nervous system priming your body and mind for ultimate healing and growth.

Austin Shook, based out of Charlotte, NC, has been traveling around the US over the last 7 years and has shared over 1000 sound healings in roughly 40 states. Austin is also certified as a Reiki Master and utilizes high vibrational energy (love) to balance out the rest of the energetic centers in the body and to release blockages that keep us from recognizing and merging with our highest potential self.



This event will fill quickly! Reserve your space online www.dragonflyyogafred.com

Self Care Sunday

Feeling frustrated, annoyed or cranky?

Give this calming breathing exercise a try:
You can do this either sitting down or laying down.
Slowly breath in through your nose for a count of 4.
Hold your breath for a count of 2.
Breathe out through your nose for a count of 6.
Repeat for at least 3-5 rounds or until you start to feel your mood shift.

Keep in mind that our emotions do not define us; they are just temporary feelings we are experiencing. Acknowledging our emotions does not mean we are defined by them; we are simply going through them at that moment. While being aware of our emotions is helpful, reacting to them is not always required. Accepting the presence of our emotions allows kindness to take over.

Let your emotions flow through without causing yourself unnecessary distress as you follow this breathing exercise.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Join us next Sunday for a special hot unwind and relax!
This is the perfect class to for anyone new to hot yoga. You'll move slowly with plenty of time to breathe and allow your body and mind to settle.

On the 2nd Monday and Wednesday of every month we offer 2 classes for a $5 drop in rate.

Yoga for addiction and recover is a class designed for people who are struggling with, or even just concerned, with any type of addictive behaviors or substances; finding themselves participating in behaviors that are detrimental to their well-being. These behaviors can range from addiction to any type of substance, along with such things as workaholism, or numbing out to ourselves through shopping or excessive device usage. We use body movements to release energies of depression or anxiety, to empower us, and to find release and surrender. In this class we focus on healing, becoming more connected to our true selves as well as to others. It is a safe place without judgement and where anonymity is respected.

Yoga for warriors is a partnership with the local Fredericksburg chapter of Team Red White and Blue which is a national non-profit that aims to increase the wellness of veterans through physical and social activities. Civilians are a critical part of the mission as Team RWB believes civilians can help veterans better integrate into their local communities. The class is designed with service members in mind and is open to active duty, veterans, retirees, their family members and civilians in the spirit of supporting the integration of military families into our community. Yoga for Warriors includes a wide range of breathing techniques, meditation and mindfulness and physical postures (asana). It is appropriate for students of all levels to include beginners. We keep the safety of our knees and backs in mind especially in this class as so many veterans report knee and back trouble. The fundamental belief behind this class is that through movement and awareness students can release stress and trauma at the source.
This class is unique in that we open each week with a community circle. In the brief community circle you'll be given an opportunity to share your name, any branch of service you're connected to and participate in the ice-breaker question if you choose. This brief opening circle helps us get to better know our fellow students and veterans and provides valuable opportunities for connection and building our social support.
There will be an occasional opportunity to practice yoga nidra (sometimes described as yoga "sleep"). We practice yoga nidra with a long, guided and scripted meditation that is designed to relax, rejuvenate and improve sleep.

You can sign up for class through the website www.dragonflyyogafred.com or drop in the day of the class.

Self Care Sunday

Practicing bedtime yoga poses for 5-20 mins can improve sleep by promoting relaxation and deeper rest. Try creating a calming environment to enhance the benefits of your bedtime yoga practice. Dim the lights, play soft, soothing music, and consider using essential oils such as lavender to create a serene atmosphere. Also wearing comfortable clothing and practice on a soft mat to add to your comfort.

As you move through each pose, pay attention to your breath. Try to inhale deeply through your nose, filling your lungs completely, and then exhale slowly, releasing any tension. This mindful breathing helps to anchor you in the present moment and signals to your body that it is time to unwind.

In Forward Folds, allow your head and neck to hang heavy, releasing any tension in your back and shoulders. In Child’s Pose, focus on the gentle stretch through your hips and the calming sensation of your forehead resting on the mat. Cat Pose allows you to move fluidly with your breath, feeling the gentle massage along your spine.

When you move to Legs Up the Wall Pose, allow this gentle inversion to calm your nervous system and allowing blood to flow back towards your heart. Finally, in Savasana, let go of all effort and allow your body to completely relax into the ground, feeling supported and at ease.

Remember, the goal of bedtime yoga is not to achieve perfection in the poses, but to create a practice that feels nurturing and restful. Adjust the poses as needed to suit your body and enjoy the peaceful transition into a restful sleep.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Eternally grateful to all that have died for our freedom.

Self Care Motivation Sunday

Understanding the essence of motivation is key. Being motivated signifies having the drive or purpose to pursue a goal, such as attending your yoga class.

Motivation acts as the fuel that propels us forward, inspiring us to overcome challenges and aim for success. Success in a yoga class varies for each individual; it could be mastering your Dancer Pose or finding inner peace during Savasana.

To maintain motivation during your yoga practice, consider the following tips:

✔️Remember what inspired you to show up.
✔️Prioritise your yoga practice, focus on your breath.
✔️Remember how yoga makes you feel afterward.
✔️Place your mat near the teacher.
✔️Engage with the class and participate actively.
✔️Set small goals for each session and celebrate achievements.
✔️Encourage yourself with positive affirmations throughout the practice.
✔️Take breaks when needed, listen to your body.
✔️Stay present and mindful during the class, let go of distractions.
✔️Visualize yourself progressing and growing with each practice.
✔️Reflect on the positive impact yoga has on your overall well-being.
✔️Embrace the journey and enjoy the process of learning and improving.

Motivation acts as a driving force during challenges, aiding in commitment to our yoga path. It inspires, empowers, and propels us toward our desires. It sparks passion and determination, providing the energy and focus needed to achieve our dreams. Throughout our yoga journey, motivation can stem from various sources, including personal aspirations, support from loved ones, and self-motivation.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Hey Runners!! Have you heard?

Yoga can help increase the blood flow to your overworked joints and muscles, and it promotes healing, perfect for your rest days.

Incorporating yoga into your routine can be a game-changer for runners looking to improve their performance and prevent injuries. Focus on poses that target specific areas like the hips, hamstrings, and lower back to increase flexibility and range of motion for overall better running form.

Postures like Low Lunges are fantastic for opening up tight hip flexors. Downward Dog and Forward Folds help lengthen and stretch the hamstrings and calves. Twists can release tension in the spine, and Child's Pose provides a calming stretch for the entire back while Pyramid Pose targets the hips, and hamstrings, just to name a few.

Yoga benefits both your physical body and your mental well-being. The mindfulness and breathing techniques practiced in yoga can help reduce stress and improve focus, which are essential elements for any runner striving for peak performance.

Next time you have a rest day scheduled, consider rolling out your mat and incorporating some yoga poses into your routine. Your body will thank you.

🌟2024
👐Let go of resistance
💪Be open to change
☺️Breathe

Explore a new way to connect through yoga!

Bring a loved one or friend and be ready to try new things, practice trust, and have lots of heartfelt fun. Alana will guide you through the class step by step so all levels are welcome.

Traditionally, yoga is seen as an individual practice, but this class will bring people together through movement, play, breath, and touch. It can be practiced by any two people and is a great way to strengthen a relationship by fostering trust and communication.

Space is limited

Our teacher training group has been working toward this over the last 10 months!

Sign up for a free in person class lead by Devin, Freddie, Haley, Jesse, and Stephanie! Virtual classes available with Lindsay & Tony. Send a DM for information how to sign up for a virtual class with them.