We are a yoga and wellness center that promotes and provides a place for spiritual and physical well-being, in a beautiful and warm setting. Each instructor is certified and works to empower your practice wherever you are in your journey. We encourage individuals of all fitness levels to learn, grow, and enjoy our elite and unique class opportunities. Join us at Sucasa Yoga and begin your journey to a healthier, more balanced life.
Genesis Flow is a Vinyasa flow class (linking breath with movement), emphasizing Hatha principles of alignment and safety. Genesis Flow incorporates breath practice (pranayama), mindfulness practice, mudra, and mantra along with Ayurvedic principles of seasonal consideration to create a safe space to care for your mind, body, and spirit. This class will set your week off right, cultivating the energy, creativity, and health needed to tackle the demands of the week ahead. Genesis Flow is all-body-friendly, joyful, and thoughtful. All skills levels are welcome.
No experience needed, only requirement is to come as you are. Breath is fundamental in our aliveness and enhances our wildness and resiliency. This class will guide you through simple and powerful breath practices that are accessible to all beings in all forms. Intentionally participating with curiosity and courage will open the self to receive the medicine within you. Leaving experience and expectation at the door will release you to journey alongside the breath to wherever your system needs to be. Let go and flow. There is no one method, one technique, or one way to breathe. This is a multidisciplinary class where you will experience many breath protocols.
Discover your inner landscape within your mind, body, emotions, and spirit. Notice your state of being altered by your state of breathing. Receive guidance to challenge beyond the borders of self limiting patterns. Release tension, release self, release breath and practice regulating the autonomic nervous system. Breath connects us to our inner nature and when we activate these practices we gain greater connection to all nature.
‘Qi' means energy
'Gong' means to work with a skill
QiGong Flow classes emphasize the wisdom of the body and its vital connection to nature. The heart of this simple and effective practice is to refine our sensitivity to the abundance of life force energy within and all around us. Whether you are a beginner at yoga or a veteran, this class has something new to offer everyone who wants to connect body and mind and build self-awareness. In this class you can expect to experience a variety of mindfulness techniques including movement, meditation, tapping, visualization, breathing, self-massage and sound training.
Dynamic Power Flow w/Stefan
This power flow series combines elements of Ashtanga Yoga with the more rhythmic elements of Vinyasa. There will be a lot of movement, and a lot of sweat, as most of the practice is performed in the standing postures. The Sun Salutations will root you throughout, with additional poses incorporated into the salutations that will build upon each other during the peak section of the series. Stefan's hope is that it will come to feel like a dance. Mindful focus on the breath is key, as the energy of the flow will challenge you. Some postures will be held for extended periods, so focus, strength and mindfulness to proper alignment is crucial; not only for the performance of the postures, but more importantly, to avoid injury. Also, Stefan is an alignment nerd. The back end of the practice will utilize seated postures for a soft landing at the conclusion. A core belief in yoga is that the citta, the mind, is naturally peaceful. So it’s Stefan's hope that through vigorous practice, you can return your busy mind to it's more natural state of calm. YOGA EXPERIENCE NEEDED
Hatha focuses on breath and alignment. Meditation, pranayama (breathwork), asana (postures), and muscle activation techniques* are used to balance the mind, move mindfully and move safely. Standing poses are typically held 3-5 breaths; inviting you to a place of stillness and inward connection.
A typical class will begin with meditation and pranayama to become present and bring our awareness inward. With the breath we'll move through a warm-up and muscle activation techniques to prepare for a variety of asana; sun salutations, standing poses, balancing poses, inversions, and back-bends. Then wind down with counterposes to balance our body and energy in seated, supine or prone positions, ending with a grounding relaxation and meditation.
*Muscle activation strengthens the neuromuscular connection, the brain to muscle connection, allowing your muscles to contract and contract on demand. When that connection is strengthened it improves muscle control, stability, movement efficiency, and range of motion.
This class combines the flow of Vinyasa with the discipline of Hatha. When you can't find the ability to sit still, release your excess energy, or relax your mind, this engaging class is for you! Starting off with an easy Vinyasa to warm up the body and create stability in the muscles, we will flow into longer held Hathic poses to build heat, and energize the body and mind. We will finish with breathwork and meditation techniques to fully cleanse the body and the mind. This class is a good workout and a deep stretch, suitable to challenge beginners and advanced yogis alike, with many options for modifications.
Strong Vinyasa Flow
Using Vinyasa, or the careful linking of breath and movement, this dynamic class focuses on building stamina, stability, and balance through a moderate flow to build inner strength and confidence. Options for arm balances, inversions, balancing, and other techniques may be offered.
'Sangha' means community. In Sunrise Sangha we share insight, a sense of connectedness to all things, and a similar drive toward a higher purpose. We are a group of individuals seeking expansion and breadth in our yoga practice through mindfulness, meditation, study of yogic philosophy & journaling. Sunrise Sangha is not exercised based, although we do use gentle movement to release tension, connect with our breath & balance energy. Raising our collective vibration and supporting each other through the processes of healing and growth is an essential component of our Sangha. Reflection, experiences, and aspirations are often shared among the group during class. We are looking for members to join our tribe. Come restore, reflect & align your life with a higher purpose at Sunrise Sangha. We welcome you to bring a journal, yoga mat and cozy blanket to class. If you do not have these, they will be provided for you.
Monday Morning Flow
Start your week off right with Monday Morning Flow! We will focus on bringing mindfulness into our morning, setting you up for the rest of the week. This is a Vinyasa class with Yin postures sprinkled in; combining the two to bring in flexibility and a moderate amount of heat. You will leave feeling refreshed, restored and rejuvenated. This class is for all levels. Props: Block, water bottle, and blanket.
Vinyasa Flow (with Shay)
Join us in this Vinyasa yoga class designed to help students build strength, increase flexibility and cultivate a strong mind and body connection through breath. Vinyasa yoga is a sequence of poses (asanas) that flow together linking breath to movement generating heat in the body while focusing on core strengthening to ensure proper alignment. Set to rhythmic music in our warm tranquil studio space. Yoga experience is recommended for this class, but not needed. Props: yoga block, strap.
Vinyasa Flow (with Amy)
This class is 90 minutes and TOTALLY worth it!! We start off with pranayama or breath work; each week we practice new ways of breathing that ground us, increase circulation, and energize our bodies. Then we move to our warm up where we slowly start to move our bodies, preparing for several rounds of sun salutations and balancing asanas or postures. We finish off with a refreshing cool down, slowing down our breath, lingering a little bit longer in our poses to finish with a beautiful Savasana. Set to rhythmic music in our warm tranquil studio space. Yoga experience is recommended for this class, but not needed. Props: yoga mat, block, strap
Yin Yoga w/Restorative Twist
Yin Yoga is a slow-paced style of yoga, mostly seated, with postures, or asanas, that are held for longer periods of time. Poses will be held for 2-5 minutes depending on the pose and level of experience of the student. Yin yoga poses apply moderate stress to connective tissues of the body- the tendons, fascia, and ligaments- with the aim of increasing blood flow to the joints and improving flexibility. We start the class with a five minute meditation and then move into 60 minutes of Yin postures, ending with a long-held Restorative pose and a luscious Savasana. A more meditative approach to yoga, Yin aims at cultivating awareness of inner silence, and bringing to light a universal, interconnecting quality. Slow down, breath, find stillness and do YIN with us. Props: Bolster, two blocks, blanket.
Yin Yoga with Meditation and Sound Bath
Shay's Yin and Sound Bath is like taking yourself to a 90-minute retreat, a perfect antidote to the busy modern day life. You will hold poses between 2-5 minutes which can help soften tight muscles and targets the deep connective tissues of the body. Breath will be your best tool during this class. Towards the end of your practice - she brings you to a place of complete relaxation through guided mediation, crystal bowls, and the gong to soften you deeper, surrendering to these magical sounds is what brings you to that next level. Let this healing sound wash over you and get ready for the most magical sleep ever. Be. Here. Now.
Gentle Yoga w/Chair Option
Gentle yoga class will focus on breath, flexibility, and balance. You will have the option to use a chair; the chair will be provided. This class is 35 minutes to allow for ALL ages and fitness levels. No previous yoga experience is needed.
Karra's Combo- HIIT/Strength Class
Karra's Combo is a 45-minute full-body workout combining high-intensity interval training with strength training. This fun and challenging class will improve your cardiovascular fitness, increase your metabolism, and build strength. Options to use free weights, bodyweight, or modifications.
This is a great addition to your yoga practice. Come sweat and have fun while reaching your fitness goals! All are welcome.
In today's world, feeling disconnected from our bodies has become commonplace. This class is designed to reconnect you to your vessel by moving in a loving yet empowering manner. Your inner Agni (fire) will be rekindled as we build heat + strength via sun salutations and flow through a fusion of asanas (postures) from the ancient lineages of Hatha and Ashtanga Yoga. This class is strategically structured to bring the body back into balance. Connecting the mind to each movement via the vehicle of breath. Helping the practitioner to leave their mat in a more present and self attuned state.
Open to all levels, as modifications and advancements will be offered.