About Our Classes
Whether you are just starting out or a seasoned yogi, Dragonfly’s got you covered. We offer a variety of classes to meet your needs and experience - from foundation building, to cultivating strength, to releasing stress and tension. Check out our class descriptions below to find the practice that’s right for you. All classes are offered in-studio with pre-marked mat spaces, and selected classes are offered virtually via Zoom.
Have a teen at home who wants to try yoga? The minimum age for our in-person, main studio classes is 16 accompanied by an adult. The hot studio minimum age is 18. Please consider the live virtual classes for younger teens.
class descriptions
Yoga Basics | This foundational course is recommended for individuals who are new to yoga, looking for a refresher, or seeking to compliment another workout routine. Expect a variety of fundamental poses offered with modifications and props as needed, including seated, kneeling, prone, supine, and standing postures. Yoga Basics will guide you through a range of motion to increase flexibility, balance, and strength. This course incorporates the importance of pranayama, or breath work, as an essential tool of health, fitness, and healing. Ends with savasana.
Multi-Level Yoga Flow | This class is recommended for students with some yoga experience and basic understanding of yoga postures. This class incorporates conscious breath work, Vinyasa flows, and balance poses to stretch and strengthen the body. Expect opportunities to challenge yourself physically, mentally, and emotionally, and skills to utilize both on and off the mat. The teacher will offer modifications and variations for different levels. Ends with savasana.
Intermediate Yoga | This class is recommended for students with a consistent yoga practice and an understanding of yoga postures and alignment. A more physically challenging practice than Basics and Multi-Level, this class incorporates conscious breath work, Vinyasa flows, sun salutations, and balance poses to stretch and strengthen the body. The teacher will provide opportunities to try advanced strength, balance, and inversion poses. Ends with savasana.
Hot (Basics or Multi Level) Yoga | Heat helps relax muscles and other connective tissue, allowing us to go deeper into our yoga poses. Depending on the level of the class (Basics or Multi-Level), expect a variety of poses, modifications, and variations, with Multi-Level Flow classes incorporating more movement and complex sequencing. Bring water, and we recommend a sweat towel. Temperature is set to 99-104 degrees; hot classes end with aroma-scented, chilled towels and savasana.
Hot Stability Yoga | This practice is suitable for beginner to advanced students. Stability Yoga encourages mindful movement through a series of 26 postures with a focus on breath and alignment to become more stable. This is a workout for the body and mind - building strength and flexibility while reducing stress. Expect to move through a strong base of poses with opportunities for increased clarity, steadiness, balance, and well-being. Bring water, and we recommend a sweat towel. Temperature is set to 99-104 degrees; hot classes end with aroma-scented, chilled towels and savasana.
Hot Unwind and Relax | This class is ideal for students wishing to unwind from daily stressors and relax the mind and body for better focus and rest. This class is also recommended for anyone curious about hot yoga. Expect breath work and meditation to clear and settle your mind, as well as slow, gentle movement to ease tension. Bring water, and we recommend a sweat towel. Temperature is set to 99-104 degrees; hot classes end with aroma-scented, chilled towels. This class concludes with an extra long savasana to prepare your body and mind for a better night's sleep.
Hot Yang & Yin | This class is recommended for students with some yoga experience and basic understanding of yoga postures. Yang & Yin is all about a balance of strength and ease. Expect the class to be split into two styles, starting with Yang, which will take you through mindful movement to stretch and strengthen the body and work out excess energy. Then, Yin will slow you down into longer holds to still the body and mind. Bring water, and we recommend a sweat towel. Temperature is set to 99-104 degrees; hot classes end with aroma-scented, chilled towels. This class concludes with an extra long savasana.
Heated Rise and Flow | This class is recommended for students with some yoga experience and basic understanding of yoga postures. Start your day with an early morning heated Vinyasa flow. Expect sun salutations to get your heart rate up and your blood flowing, along with time to center yourself and mentally prepare for the day ahead. Bring water, and we recommend a sweat towel. Temperature is set to 95 degrees; hot classes end with aroma-scented, chilled towels and savasana.
Prenatal Yoga Foundations* | This class is intended to empower mamas-to-be to confidently adapt their practice to support their changing bodies. This class is appropriate for all stages of pregnancy and fitness levels. Expect a focus on how to use yoga props and adjust basic yoga poses to safely build strength and stabilization during pregnancy, as well as discussion of matters concerning pregnancy and delivery. Ends with a restorative savasana. *This class is only offered once a month and has a minimum attendance of 3 students. Due to the subject matter covered in this class concerning all stages of pregnancy, this class is for expectant mothers only.
Recover and Restore | This class is all about taking care of you! Every class will start with a restorative pose held for 5-7 minutes to settle and calm your mind and body. After that we’ll transition to myofascial release - aka self massage - with focus on the thighs, hips, shoulders, and neck --all areas where tension is traditionally held. Once our tension has been released we’ll take a few deep breaths and set up for an extra long savasana to complete the experience. The perfect way to end your week and start your weekend!
Restorative Yoga | a restorative practice is about resting and seeking to not stretch your body. You are not working toward any type of deeper physical sensations during this practice yet more of receiving a deeper sense of relaxation in order to reset your nervous system. To allow your body to deeply relax many restorative poses are held for more than five minutes. This practice uses different props to support your body so you can deeply relax with as little physical effort as possible.
Stability Basics Yoga | Stability basic yoga starts with seated positions to help you focus on your breath and warm up the spine and hips. From there you will transition to reclined mat that includes core strengthening exercises along with stretches for hips, legs and back. The remainder of the class is about incorporating basic standing poses which will flow from one to the other to help strengthen and stabilize your core and lower body. Blocks and straps will be incorporated throughout the class along with balls, hand weights, and chairs to help add resistance and balance to our practice. This class is ideal for those wanting to avoid getting down on their hands and knees and perfect for anyone just starting their practice or the seasoned practitioner.
Unwind and Relax | This late morning class will help you unwind from anything you're holding onto and help relax your mind and body for better focus. Each class will start with breathing and meditation to clear and settle your mind. You'll then move into slow gentle movements to ease tension and stress from the body. The perfect mid-week pick me up to get you through the rest of the week.
Yoga and Mobility for Aging | Don't be fooled by the title :) Aging doesn't mean easy! This class focuses on keeping our bodies healthy and mobile as we age. You can expect a focus on mobility for our joints (hips, shoulders, wrists, and ankles) along with a lot of focus on building strength for balance and stamina. A chair will be used for many of the seated poses and to assist with balance as needed. Many modifications will be offered for those with injuries or mobility issues. All are welcome to attend regardless of age! This class will benefit all.
Yin Yoga | A slow-paced style of passive poses, which are practiced seated or reclined and held for longer periods of time. Your Yin practice will ask you to embrace some discomfort and to find your edge -a sustainable position in which sensations are felt. Yin postures mostly affect the core part of the body, above the knee and below the navel, where we have 8 layers of connective tissue and our major joints. The poses apply moderate stress to the connective tissue - tendons, fascia, and ligaments - with the aim of increasing circulation in the joints and improving flexibility. The length of time in postures combined with the intensity of sensations, make this practice challenging. However, when the mind stills and the body begins to unravel, the practitioner is left with a deep sense of peace and spaciousness. By encouraging the body to rest in stillness, Yin provides the mind an opportunity for meditation. By cultivating awareness of one’s inner silence, mindfulness can be attained. Yin yoga is also designed to improve the flow of Chi, the subtle energy said in Chinese Medicine to flow through the body on meridians and pathways. Improved Chi flow brings healing to the organs, the immune system, and improves general well- being.
Yin and Restorative Yoga | A blend of two different types of stillness. Restorative postures will ask you to release all that you're physically holding on to while your yin postures will ask you to feel something physically although not to the extreme. Both styles will hold for time not for depth. A challenge for the mind and body. The ideal way to recover from a long week or challenging workout.
Yoga for Stress Management | Every human being experiences stress, especially these days - from close quarters to adapting to teleworking to stressors that change the course of our lives. Stress is often one of the main reasons people seek yoga. We all want to be more peaceful and calm. This class includes breathing techniques (pranayama), asana (physical postures) and meditation and is appropriate for all levels of students. Although the class does not have "set sequence" and will vary by class, you can always expect the class to be a slower paced practice with many options and choices to increase the your trust and confidence in your practice on an off the mat. We will often link our movement to match our breath as in a traditional hatha practice. Props that can be easily found at home will be used. Breathing techniques will be wide ranging to include three part breath, lion's breath, alternate nostril breathing, ujjayi, four square breath and many others. If you don't know what those are, it's ok. We will teach you. Learning better breath control is a foundational tool of stress management as when we calm the breath we are also calming the heart, body temperature and perhaps leading to better control of our mind as well. Meditation practices will range from guided meditations, scripted meditations, yoga nidra, visualization exercises and opportunities for personal reflection. Some students have reported this class has given them practical tools to use in their everyday life to better manage stress. Join us and give yourself the tools to have more opportunities to calmness.
Yoga for Warriors | Yoga for Warriors is our signature monthly community class. Dragonfly has offered this class since the year the studio opened in 2013. The class 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.
Whether you are a veteran of recent service or years ago, a family member or civilian wanting to make our community a welcoming place for our local service members we hope you'll join us. *This class is only offered on the second Wednesday of the month from 7:30-8:30pm at a reduced drop in fee of $5.00.
Cancellation & No Show Policy | Class reservations may be cancelled up to two hours before the start of the class for class pass to be used before the expiration date. Class passes will be forfeited for less than two hours notice or not showing for class. For members or new student specials, there is a $10 fee for late cancellations or not showing for classes. All sales are final. No cash refunds.
