Class/Service Descriptions & Rates

Private Residence Class

Want to have your own private group class in the metro area? Let’s discuss!

Enjoy on-site yoga classes in the comfort of your own home. If you have space in your home, all you need to do is show up in comfortable clothes, and I bring everything else — the music, props (blocks, straps, blankets), and mats. I even bring my own yoga mat spray and hand towels for your use!


Rate: $50 group rate per session for up to four students or $12 per person—whichever is higher.

For example:

  1. With five or more prepaid each class, it is $12 per person per session X six classes = $72 prepaid per student.
  2. With four prepaid for each class, it is $12.50 per person per session X six classes = $75 prepaid per student.


There is also an additional overall $0.70 per round trip mile charge per session for distances beyond 25 miles from the Brooklyn Park, MN area. Most private residence classes pay per individual on-site via credit card or check. If you want me to bill you as a group all at once, please let me know.

“I was having trouble loosing weight and had no energy when my friend suggested that I try a yoga class at Better Day Yoga.  After my very first class I could tell that this was what I had been looking for and needed.  Sandy takes the time to make sure that you are doing everything correctly and that you are getting the most out of each and every class.  Over the past year, I have lost 55+ pounds and have so much energy.  I feel stronger and my stress level has also gone down. I look forward to class each week and recommended that you try it.” ~Cathy Collova
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“Sandy is a wonderful yoga instructor. As a beginner student I have really appreciated her patience as well as her ability to work with students at all levels. She is a true gem and I love her sunny disposition! She made yoga a fun and very beneficial experience for me. I have also had the priviledge to work with Sandy as a colleague. She is a supportive team player and a delight to work with!”  ~ Michele Schramm
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“Sandy is a highly trained, professional and friendly yoga instructor. I have been taking yoga from her for about a year and look forward to her class each week. She is easy to understand, helps each student work at their own pace and provides options with just about every pose. I highly recommend her classes!” ~ Beth Milan
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“Sandy is a very patient, calming and encouraging yoga instructor. She does an excellent job of accommodating the poses to where you are at. I highly recommend her. She’s great!” ~ Stacy Freeborg-Junge

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Class Descriptions Follow:

Yoga 1.0*

For those brand new to Yoga (15 min. discussion / 60 min. Yoga Class. Covers the basics of Yoga including poses, breathwork, and how to use props.) Gives you all you need to feel comfortable with your Yoga practice.

Beginner’s Yoga*

Appropriate for those new to Yoga who don’t want as much detail at Yoga 1.0. Basic poses/modifications and proper breathing taught in class, and props used when appropriate.

Intermediate Level Yoga*

Appropriate for those who have been doing Yoga and want a little more. There will be a brisker pace than beginner’s yoga, and more poses covered during class.

All levels*

Appropriate for all levels. Modifications offered throughout class to accommodate multiple levels. Typically this is where the class falls. Rest assured, I monitor each student’s level.

Lunch Time Express Yoga*

Forty-five minute class for those who want a shorter yoga class during lunch. Appropriate for all levels. Modification offered throughout class to accommodate multiple levels.

Trauma-informed yoga*

This class is for: Anyone looking to drop stress from their physical body and their minds to improve well-being and vitality. This type of class is especially helpful for those suffering from trauma, stress, or anxiety, such as veterans. How we practice yoga matters. How we do anything is how we do everything.

(Please see the Trauma-informed yoga page for more detail.)

Trauma-informed yoga is a somatic treatment that helps reset the nervous system, helps you reconnect with your body and regain a sense of control. This increases your capacity to be present in the here and now.

“Once you start approaching your body with curiosity rather than fear, everything shifts.” ~
Bessel Van Der Kolk, M.D.

*Please know that I use the techniques learned in my training for trauma-informed yoga in all of my classes, but most especially in a “trauma-informed” yoga class.

 


Other classes, workshops,and services I offer include:

Private Consultations /Therapeutic Yoga one-on-one

Want to have me work one-on-one with you on correct alignment? Maybe you have questions you want to ask but can’t during class time? Perhaps there’s a health challenge or chronic condition you’d like to address?

Yoga therapy is that facet of the ancient science of Yoga that focuses on health and wellness at all levels of the person: physical, psychological, and spiritual. Yoga therapists prescribe specific regimens of postures, breathing exercises, and relaxation techniques to suit individual needs. Medical research shows that Yoga therapy is among the most effective complementary therapies for several common ailments. It helps to promote all-round positive health, as well as assisting particular medical conditions. The therapy is particularly appropriate for many chronic conditions that persist despite conventional medical treatment. Yoga therapy includes:

A private physical assessment will help me to recommend particular yoga poses and practices for your body, and perhaps other lifestyle enhancements that might help you, after we discuss your questions and history. Feel better about your practice! Empower yourself to progress toward improved health and well-being through the application of the teachings and practices of Yoga and Ayurveda.

**The yoga therapy components of my Therapeutic one-on-ones are based on my International Association of Yoga Therapists certification, not derived from my status as an RYT with Yoga Alliance Registry.

If you think yoga therapy is something you’d like to look into, please contact me for a free 30 minute phone consultation to answer any questions you might have prior!

Schedule a private consultation at $79 per hour
$199 for three one-hour classes Or
$350 for six one-hour classes)

Minimum booking for a private consultation/therapeutic one-on-one is one hour. Please contact me to schedule an appointment!

Initial appointment timing:

Cancellation cut-off time: appointments cancelled past 2:00 p.m. on the day before the appointment are subject to a $25 cancellation fee.

(There is an additional overall $0.70 per round trip mile charge for distances beyond 25 miles from the Brooklyn Park, MN area.)

 

Healthy Eating, Weight Loss, and Lifestyle coaching 

Similar to my YogaLean Workshop, only one-one-one for more personalized, focused coaching. We’ll use Beth Shaw’s YogaLean book as our main resource ($14.67 value included in the rate). I’ll help you establish a personalized daily routine to support your commitment and encourage accountability, cheering you on, answering questions, sharing advice, recipes and pertinent articles. Each session will include one-on-one yoga and discussion regarding the week’s plan. We’ll also be in touch via email for follow-up, and Facebook where I’ll provide ideas and suggestions for:

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Meditation / Breathwork “how-to” Class

Learn how to de-stress and rejuvenate with several basic types of meditation including general awareness, breath, guided meditation, object focus meditations, and more! Come learn how to use your breath to center your mind, experience a guided visualization, start to develop your own meditation practice that works for you, and receive several take-home practices.

While this class is broken down into two evenings, each evening can serve as a stand-alone class. Each evening is 1 ½ hours long pending 4 person minimum. Please call 612 708 6900 to check for availability.

$30/night prepaid or save $10 and prepay for both parts for $50.

(There is an additional overall $0.70 per round trip mile charge for distances beyond 25 miles from the Brooklyn Park, MN area.)

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YogaLean 12-week Transformation Workshop! 

Looking to make a change? Are you searching for real transformation in your life? Do you want to lose weight and gain vitality? Hoping to de-clutter both physically and mentally? Are you curious about learning to meditate for greater serenity? Join the YogaLean 12-week Transformation! This workshop is available as either a private residence group class or on-site corporate class. See the YogaLean 12-week Transformation page for more details and the rate.

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On-Site Corporate Programs

Better Day Yoga LLC offers On-Site Corporate programs like Yoga, Meditation /Breathwork, “At-the-desk” classes, and the YogaLean workshop to fit your budget as well as benefit both the physical and mental health of your employees. Please refer to the On-Site Corporate Programs page for full details and rates as well as to review the tangible and intangible rewards of an on-site corporate wellness program!

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Reiki Therapy

What is Reiki? Reiki is a Japanese word meaning “spiritual energy” or “universal life-force-energy,” and in Japan it is used to describe any form of therapy that uses spiritual energy. Reiki is a Japanese energy healing technique used to maintain wellbeing, reduce pain, stress & depression and stimulate the body’s natural healing abilities.

We have a physical body surrounded by an energy field. When we become unwell physically, emotionally or mentally this has an unbalancing effect on our energy field. A Reiki Therapist channels energy through his or her hands and by the gentle placement of hands on the physical body (or just above it) facilitates the rebalancing of the energy field which in turn may ease symptoms physically, mentally and emotionally. Reiki is one of the tools we can use to help achieve optimum health.  I have attained levels 1-3 of the Oshune Reiki method of Energetic Healing. Reiki Therapy includes Gem Stone Therapy, Chakra Alignment, Sound therapy and Aromatherapy.

Reiki therapy can be used to assist in:

Facial Exercise Class

Turn back the hands of time and learn some basic facial exercises that add muscle tone and a fresh glow to your complexion—and have a lot of fun in the process! No needles or chemicals involved. Be prepared to touch your own face (deciding whether you want to wear make-up to class is up to you!). Time permitting, I’ll also cover some facial acupressure points and self-massage techniques. This class is 1 ½ hours pending 4-person minimum. Please call 612 708 6900 to check for availability. $30 prepaid

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There is an additional overall $0.70 per round trip mile charge for distances beyond 25 miles from the Brooklyn Park, MN area.)

 

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Retreats and Workshops

Future plans to hold weekend workshops and retreats involving yoga, meditation, breathwork, facial exercises, vision-boards, journaling and more! Visit www.betterdayyoga.com often for updates, or sign up for the monthly newsletter. For current special events, please see the Special Events page!

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Yoga Party / Yoga to go?

Yes, a yoga party!  Yoga birthday parties, yoga cocktail parties, yoga bridal parties, yoga book-club parties—you fill in the blank! Approximate 2 hour class including 75 minutes of yoga and 15-20 minutes of breath work.

Choose your theme−be it a relaxing restorative yoga class, or perhaps one with a theme of your choice: a YogaLean class (I could add healthy eating and weight loss tips), yoga for computer geeks, a holiday-themed yoga class, or yoga for (you fill in the blank)!

If you have space in your home or group meeting place, all you need to do is show up in comfortable clothes, and I bring everything else — the music, candles, incense (if you like that sort of thing), and mats. I even bring my own yoga mat spray and hand towels for your use!

After a yoga party, people have so much energy, and they communicate with each other at a totally different level. Please call to discuss your perfect stress-relief package!

Basic party rate: $120 group rate per party locally or $12 per person—whichever is higher. *A non-refundable deposit of $60 is required to hold the date of your party.

(There is an additional overall $0.70 per round trip mile charge for distances beyond 25 miles from the Brooklyn Park, MN area.)

A la carte options pending availability:

(Rates quoted upon request when I will also check for availability from my therapist friends)

An alternative to this “Yoga to go” option would be to turn this into your own weekend retreat. One of my regular group of students are doing that soon at one of their cabins, for example. Pick your location and make it a weekend! Please call to discuss!

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Motivational Speaker, Writer

I’ve been a guest speaker on topics including the health and stress-relief benefits of Yoga and Meditation, past columnist for Whispers of Spirit online magazine, contributor to “the bloated belly” food blog, Yogamint, co-blogger on Prana Pages blog, as well as write my own bi-monthly  newsletter.  Please contact me to discuss a motivational presentation for your next function.

4 person minimum.$30/night prepaid or save $10 and prepay for both parts for $50.