Liz’s Kitchen Program: “come with me in the kitchen where I will show you my secret to successful cooking, fast, tasty and healthy. I can come to you or you can come to me and have fun while we cook up some great dishes. No experience is necessary, I will show you easy recipes that anyone can prepare. I will also show you how to prepare fast meals for the everyday busy mom and dad in which the whole family can enjoy. For the experienced, I can show you healthier cooking to incorporate into your life and work with your dietary needs”.
** For me the Kitchen is the most important part of the house, it is a place where family and friends enjoy together. Preparing a good meal for family and friends is a joy and an adventure!
Every meal is the most important meal of the day!
To schedule an appointment please contact us @ 305-563-6763
Vinyasa Yoga Flow
Vinyasa Yoga flow is a level two sequence, enriched with breath and clean alignment, where movement is synchronized to the breath. The breath becomes an important component because the teacher will instruct you to move from one pose to the next on an inhale or an exhale. Vinyasa is literally translated from Sanskrit as meaning "connection," In terms of yoga asana, we can interpret this as a connection between movement and breath.
A cat-cow stretch is an example of a very simple vinyasa, because the spine is arched on an inhale and rounded on an exhale.
A sun salutation sequence is an example of a more complex vinyasa. Each movement in the series is done on an inhalation or an exhalation.
What to Expect
This style allows for a lot of variety, but will almost certainly include sun salutations. Expect movement, not just stretching.The standing sequence is full of deep hip openers, including bird of paradise and flying pigeon arm balance. You can also expect core work, several backbends and meditation and savasana. Practicing a set sequence allows students to track their progress and to always know exactly what they are walking into, even if they are not familiar with the teacher. Beginners can take this practice, resting when they need to, and those with more experience can always up the intensity. Whichever level you are in we are here to guide, inspire and support.
Gentle Yoga Flow
This style allows for a lot of variety, but will almost certainly include sun salutations. Expect movement, not just stretching.
The standing sequence is full of deep hip openers, including bird of paradise and flying pigeon arm balance. You can also expect core work, several backbends and meditation and savasana. Practicing a set sequence allows students to track their progress and to always know exactly what they are walking into, even if they are not familiar with the teacher. Beginners can take this practice, resting when they need to, and those with more experience can always up the intensity. Whichever level you are in we are here to guide, inspire and support.
Gentle yoga flow is appropriate for students who enjoy and desire a slower paced yoga practice. Gentle yoga classes allow the student to relax with gentle stretches and flow, increases flexibility, joint function and build strength.
Yoga Nidra "yogic sleep"
Stress is the biggest problem of modern life. We carry tensions both within the physical body and on even deeper levels in the subtle bodies which we are not even aware of. While physical tension can be eased by stretching, exercise or massage, subtle tensions are difficult to recognize and even harder to release. Yoga Nidra is a unique method that goes below surface tensions to release and transform stress at its deepest level.
Yoga Nidra is an ancient sleep based meditation using breath, visualization and physical techniques. During this 30 – 40 minute practice you will be guided into a deep state of complete relaxation, where you can disengage from all thoughts, worry and tension to find complete peace and stillness. Yoga Nidra is practiced in a comfortable lying down position. You are guided through a series of breathing exercises and simple instructions. It is said that 40 minutes of yoga Nidra is as restorative as 3 hours of sleep. In our modern culture, yoga Nidra can bring many restorative benefits to the body and balancing benefits to the mind.
Yoga Nidra provides relief from many conditions such as sleep disorders, stress, anxiety, pain, and self-defeating patterns of behavior. Following Yoga Nidra, practitioners find overall mood is improved; there is a sense of calmness, along with increased mental clarity and creativity.
Yoga Nidra empowers you to go into deep states of relaxation, access the seed of karma, and resolve it by burning the seed. It has the potential to heal past traumatic interpersonal relationships, empowering you to release your vital energy held hostage by blame, anger, guilt, jealousy, hatred, fear, and attachment.
The connection to your source for self-healing and personal growth is always present within you. Yoga Nidra is the master key for self-transformation. It can be used to initiate the power of the soul and to turn your hidden, inner potentiality into reality
Guided Yoga Nidra is an effortless practice and suitable for anyone who wishes to experience deep rest and relaxation, and awaken to the infinite potential that lies within. It can be taken as a stand-alone practice, or directly following a more active class. Everyone is welcome!
New to Yoga?
Practicing is a lifelong process that will evolve as will your power, strength and flexibility. Give yourself enough space to grow and time to learn. Take it easy on yourself and trust your body.
Think you are not flexible?
First time students are concerned about not being flexible or lacking strength. You don’t need to be strong or flexible. All you need is to be present and mentally flexible, everything else follows. We learn so much from our yoga poses because it allows us to notice which areas we are weak and require strength and when we accept those weaknesses we work through them instead of running from them. You will be very glad when you let go and just allow your body to go with the flow and so will your mind.
Feeling unease or fear?
Yoga is like anything else you do for the first time in life like swimming, riding a bike, driving, etc. The wonderful thing about Yoga is that you can start from where you are, from your own pace, you take it as far as you want to. We never pressure anyone to do something or anything. Take it at your pace, it’s your yoga!
We have mats for rent $2.00 at our studio, it is highly recommended for hygiene or saucha (Sanskrit for purity, cleanliness) that you bring your own mat. We sell a variety of mats at the studio for your convenience. Bring water and a towel. Both are also available for purchase/rent.
What to wear?
Comfortable, light weight clothes that you can move freely and workout in. Be prepared to yoga barefoot.
Basic Guidelines for Yoga
Please arrive on time, at least 10 minutes before the class is scheduled. Settle in and become present in the room. If you do arrive late, prepare your stuff before you enter so you can be of little disruption.
Do not eat two hours before a Yoga class. Doing poses with a full stomach can make you feel uncomfortable.
Leave your shoes/sandals/slippers outside the room.
Please turn off cell phones & pagers.
Please avoid strong smelling fragrances.
Tell your teacher about any injuries, health conditions or pregnancy.
If you are pregnant or you have health problems or injuries, inform your instructor. He / She will be able to tell the poses that you should avoid and the modified poses that you can do.
Be perfume-free. Strong fragrances, scented oils, or fragrant lotions can be distracting for some people in the room.
Wear light and non-restrictive clothing.
Respect the space of other people in the class. Do not walk on other people’s yoga mats.
Be quiet. Silence is important help maintain the serenity of the room by keeping your voice down.
Pay attention. The instructor will be able to teach you the proper way to do a pose and even suggest a modified one so you do not push yourself too hard.
Take a break when you need to.
Please stay through Savasana (final relaxation pose) it is an integral part of your practice. If you must leave early, notify the teacher before the start of class and be as courteous and quiet as possible when leaving. Please pick up after yourself, put away all props and clean your space, mat and props. Come with an open heart and mind, take your practice seriously but yourself lightly, and have fun!
Our Return Policy
Items purchased in our boutique may be exchanged within 14 days (if still in original wrapping) for another item or P.W.A. yoga credit on future purchases.
Class packages, memberships, workshop enrollments and teacher training programs are non-refundable once purchased, including partial refunds for any unused class packs, or uncompleted workshop programs. Class packs have expiration dates according to the number of classes purchased. If your class pack has expired we are happy to extend by one month with the purchase of additional class pack. In the event that we issue an account credit for a returned item, a $25.00 administration fee will be deducted.
Private Classes Available upon request (Yoga & Yoga Nidra) Note: (Spanish Yoga also available upon request)
60 minute session $75
1hr 45 Min session $100
5 Private classes $250
10 Private classes $450
Group & Corporate
$800 for 10 sessions paid in advance or $100 per class
Elizabeth (“Liz”) is a Vinyasa Yoga instructor and a certified wellness specialist which loves to inspire others in achieving mindfulness along with flexibility, being present in the body and allowing peace and relaxation to take over through movements and postures. Liz shows you that the best part of Yoga is to practice from where you are, from your ability and your truth so that it is as difficult as you make it. The key is to stay where your body feels is right for you. Just be here in the present moment and “Just Breath”).
Liz offers classes of Vinyasa Yoga, Yoga Nidra and Gentle Yoga for beginners as well as her side kick with Liz’s Kitchen, where she shows you that connection with earth is as important in nutrition as it is in yoga.
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Serving the Miami Lakes, Florida Area