Aerial for Beginners
In Balance Yoga has 14 Aerial Hammocks with a double attachment point hung from four ceiling steel beams. For students with little to no experience with Aerial Yoga. Learn the basic skills with us! Experience the feel of the hammock, learn proper alignment, and practice safe entry on and off hammock. Introduction to aerial poses, simple flowing sequences & basic inversions. Strengthen upper body muscles and develop core strength. The hammock is suspended at hip height – release chronic tension, experience “lightness” and have a lot of fun!
Aerial for Experienced
Ready to learn to fly more? You are already comfortable with your hammock, have taken at least 3 of our Aerial for Beginners and are familiar with our basic inversions – then this class is for you! With less time focused on introductions and instruction on our basic flow we can spend more time exploring deeper inversions, challenging transitions, and more advanced aerial yoga poses! Transitions will be quick and complex, building on our Aerial Class. Develop core power & stability through strengthening exercises using the hammock. Build stamina, explore coordination skills and fly with us!
**Pre-Requisites: you must have attended 3 Aerial for Beginners classes here at In Balance Yoga before you can join the Experienced Class
Aerial Strength & Fly
Aerial Strength & Fly is a fusion of exercises using the aerial hammocks, yoga mat, hand weights and other props to enhance the class. Expect a fun & challenging workout using the hammock for bodyweight and other strengthening exercises. We will incorporate pilates and barre inspired moves, balance work, and yoga – based stretching. Breakdown tricky transitions, explore deeper inversions and more advanced yoga poses. Each class will be unique and exciting – come ready to sweat and work!
**Pre-Requisites: you must have attended 1 Aerial for Beginners class here at In Balance Yoga before you can join this class
Restorative Hammock Yoga & Meditation
This class is for anyone seeking deep release & total relaxation. Unlike a regular aerial class that places the hammock at hip height, the hammock for restorative aerial is around 12 inches off of the ground. The low hammock offers greater support and deeper relief of tension in key areas: hips, shoulders, and low back. Class consists of 4-6 poses held in extremely supported ways for longer duration. The extended time in each posture allows the instructor to personalize the practice to each student, assisting them in use of the props, adjustment of body position, and gentle massage to encourage total relaxation.
Blocks & bolsters are used to increase the ability of students to find gradual opening without strain. Students are guided through meditation and soft breathing techniques. Boost the immune system and quiet the nervous system to reduce stress in the body, mind, and spirit.
Yin - Deep Stretch Hammock Yoga & Meditation
50 minutes of deep stretch using the support and/or suspension of low hanging silk hammocks. 10 minutes of meditative space in your silk. All levels. Each yogi adapts the shape/asana to suit their body and practice (props offered). Yin poses are held from two to five minutes, gently stressing joints and connective tissues. The fascia is released, that network of tissues which surround and separate other tissues and muscles. Joints are strengthened; fascia becomes lubricated and adaptive. The overall yin practice activates parasympathetic nervous system: inducing rest and digest, creating deep relaxation, and ultimately fresh neurological connections.
Experience breathwork, meditation, and slow, mindful movement in this 75 minute, all levels class. Each class will have a theme that is woven throughout the class, focus on traditional poses, and promote health, harmony and self awareness.
“Community” class means that there is no charge to attend. We are offering this class to our community for no charge. Community classes are open to all levels and are usually taught by our In Balance Yoga Teacher Training recent graduates. The type of class varies.
Community Gentle & Restorative Yoga for Cancer Patients, Survivors & Caretakers
“Community” class means that there is no charge to attend. We are offering this class to our community for no charge. We are grateful for Blacksburg Battles Cancer for providing the grant to fund this training at In Balance Yoga for us through the Christina Phipps Foundation. Yoga for Cancer Training had a profound impact on us. We are dedicated to helping cancer patients, survivors and caregivers through this time. Join us for a gentle yoga class meeting each student with where they are, connecting to breath, meditation and gentle movement. Chairs available.
“Donations” class means that there is no charge to attend however donations accepted to support the listed organization. In Balance Yoga donates 100% of proceeds to the organization being featured. Donations classes are open to all levels. Contact [email protected] if you are interested in setting up a Donations class to support a cause close to your heart and serve our community and beyond.
Energy Medicine was developed by Donna Eden combining 9 different healing energetic modalities with the practice of yoga for optimal health and wellness. Energies included: chakra, aura, grids, Chinese Five Elements, Celtic Weave, Meridians, Radiant Circuits, Triple Warmer and the Electrics.
Flow or All Level Flow
Flow classes have a varied sequence. This class is open to all levels. Accessible to any and all body types. A flowing class linking breath and movement in sequences that work all of the major joints and muscles of the body. Posture, meditation, and movement are introduced. Learn alignment and simple breathing techniques. Use props to support your poses. Feel comfortable in the foundational postures that are offered. A knowledge base of beginner level poses is helpful.
Gentle Pool Yoga
Yoga practice using water as the prop.
Gentle classes have a varied sequence. This class is open to all levels: especially for new students, seniors, students experiencing injury, or those wanting to slow down. Accessible to any and all body types. Posture, meditation, and movement are slowly introduced. Learn alignment and simple breathing techniques. Use props to support your poses. Feel comfortable in the foundational postures that are offered. Class will have slow transitions between standing and floor series to meet each student where they are. Prenatal friendly.
Guided Deep Relaxation
Join us for meditative inquiries designed to calm the nervous system, release tension, and increase connection. Guided sessions will vary week to week and build strategies through breathwork, visualization, and body awareness that can be used on and beyond the mat. Always beginner friendly.
Fitasana: 30 Min Body Weight Exercise + 30 Min Flow
30 minutes of bodyweight exercises for strength and conditioning to elevate your heart rate, increase aerobic capacity and build total body strength followed by 30 minutes of flow yoga to develop flexibility and range of motion and ending with a yin-style slow down and meditation
Hot Flow - Mix
Hot Flow classes have a varied sequence heated to 95 degrees with added humidity. Move with us! Classes can be vigorous, powerful and with dynamic movement. Flow through Sun Salutations, creative sequencing, standing postures, balance work, floor series, pranayama and meditation included. Explore deep twists, back bends, inversions and arm balances. Develop endurance, strength, and increase flexibility. Link breath with movement and “flow” with purpose between the postures in enjoyable sequences that work all of the major joints and muscles of the body.
Hot 26&2 – Set
Hot 26&2 is a set sequence each class developed by Bikram. Each class offering is consistent. Experience 26 postures and 2 breathing exercises designed to heal and balance the body. This healing tradition comes from Calcutta, India and builds strength, flexibility and endurance. The poses are static and held to deepen the experience of each posture. Practice stillness between the poses, encouraging concentration and meditation. Please come to class hydrated and bring a towel and bottle of water.
Hot Flow - Set
Hot Flow – Set is a set sequence each class developed by Jimmy Barkan – Barkan Method of Hot Yoga. Each class offering is consistent. A beginner-friendly series of postures practiced in a heated room in order to warm the muscles and joints for a safer, deeper stretch while working the internal organs to release toxins. This healing tradition comes from Calcutta, India and builds strength, flexibility and endurance. Please come to class hydrated and bring a towel and bottle of water. Class begins with standing deep breathing, Sun Salutations moving into a static standing series and closes with a floor series.
Hot Flow 2 - Set
Hot Flow 2 – Set is a set sequence each class developed by Jimmy Barkan – Barkan 5 Vinyasa. Each class offering is consistent. This class begins with standing deep breathing, has five dynamic flows with double chatarungas (high plank to low plank), standing static postures and then a floor series. We recommend practicing Hot Flow – Set before attending Hot Flow 2 – Set. Please come to class hydrated and bring a towel and bottle of water.
Practicing yoga on a stand up paddle board in the middle of a body of water.
Experience a dynamic mat-based class focusing on strengthening core muscles, Incorporating cardio bursts for all levels, improving flexibility, and performing body weight exercises that challenge and tone the entire body. The class uses hand weights, resistance bands and other props to challenge clients of all levels. No pilates experience is required and modifications can be provided. Each class is different but all classes incorporate the 5 basic principles of STOTT Pilates.
Pilates and Barre
A fusion of Pilates and barre incorporating core-based exercises, balance, mobility/flexibility movements, cardio bursts and weight-based exercises targeting the whole body. The energetic and upbeat class works small and large muscle groups at the barre and on the mat. No experience is required and modifications can be provided.
Power Flow classes have a varied sequence. Move with us! Flow through Sun Salutations, standing postures, balance work, and floor poses. Explore deep twists, back bends, inversions and arm balances. A rigorous flow practice offered during the lunch break with bodyweight training exercises; focusing on strength training, cardiovascular endurance and flexibility. This class is 50 minutes.
Appropriate for all trimesters, the class combines stretching, strengthening, and relaxation techniques to provide relief from common discomforts of pregnancy and to assist in preparation for labor and birth. No experience with yoga needed prior to pregnancy. Reserved for pregnant persons only.
Qigong (also spelled chigong or chikung) is a holistic and self-care system of exercise originated in China over 3,000 years ago as a branch of Traditional Chinese Medicine. Qi (or Chi) can be described as “vital energy,” or “life force.” Gong can be described as “skill cultivated through constant practice.” It is a philosophy, an art, and a medicinal approach rooted in the ancient Daoist concepts of the interaction and balance of yin and yang. Yin and yang are complementary opposites – each relies upon, and creates continuously transitions from one to the other. It is also a mind-body practice that improves one’s mental and physical health by integrating movement, posture, awareness, and breathing. Soft and slow qigong movement opens the flow of energy in meridians (“energy paths”) used in acupuncture. qigong practice emphasizes relaxing the body and calming/focusing the mind.
Restorative Yoga uses props to support the body in a sequence of poses that moves the spine in all directions. Typically we “restore” for five minutes in each pose. It is a practice of “undoing” and deep, conscious relaxation including meditation and pranayama (breathing exercises). With the body at ease, we can use the breath as a tool to help the mind become still.
Warm Flow classes have a varied sequence heated between 88-92 degrees. Move with us! Flow through Sun Salutations, standing postures, balance work, and floor poses. Explore deep twists, back bends, inversions and arm balances. Develop endurance, strength, and increase flexibility. Link breath with movement and “flow” smoothly between the postures in enjoyable sequences that work all of the major joints and muscles of the body.
Yoga Basics classes have a varied sequence. This class is open to all levels: especially for new students, seniors, students experiencing injury, or those wanting to slow down and “fine tune” their practice. Accessible to any and all body types as well as all experience levels. Posture, meditation, and movement are slowly introduced. Learn alignment and simple breathing techniques. Use props to support your poses and receive total benefit of each pose. Feel comfortable in the foundational postures that are offered.
Yin - Deep Stretch
Yin Yoga is a practice that brings balance to active bodies and calms the mind using passively held floor poses (deep stretching for typically 3 minutes per pose). With Yin, the connective tissues that form our joints are gently stretched and rehabilitated, increasing flexibility and nourishing the meridians, the energy pathways that flow through the body. Appropriate for all levels of yoga experience.
What you need to know for your first aerial class:
- Students must arrive a minimum of 10 minutes before the start of class to size the hammock properly
- If student is not there by 10 minutes before class your space may be given to another student
- Limited to 13 Students. Recommend pre-registering:
- Aerial Late Cancellation Fee is $15 if not cancelled within 6 hours before class begins
- If no-show, full price of class charged because hammock was reserved and another student was not able to practice
Wear short or long sleeves (no tank tops) so that deodorant doesn’t damage the fabric and for your comfort in poses in the hammock
Wear clothing with no zippers or sharp points
No jewelry, make-up, essential oil, or perfume on your body because it will damage the hammock
No yoga mats required
- Please talk to the instructor before class if you have any concerns
- People who have heart disease, high blood pressure, vertigo, eye diseases (such as glaucoma), or are pregnant should consult their doctor first before trying inversions