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Presenting Queen City 3.0!

Coming September 2020! 🌻

☀️ New In-Studio and Virtual Classes!    
☀️ New Video on Demand! 
☀️ OPEN HOUSE! 
☀️ New name! Check it out… ⬇️

We are QCY AF! 💥
Yup! You read that right! Welcome to...
👑 Queen City Yoga & Fitness 👑

Open House! Let’s party! 🎉

Join us on Friday, September 11th & Saturday, September 12th!

Click HERE to register & sign up for ⚡️FREE⚡️ classes on Friday, September 11th.
Click HERE to register & sign up for ⚡️FREE⚡️ classes on Saturday, September 12th.

☀️ Free classes all day, both days! All classes are in-studio and live online!
☀️ Free popsicles after each class!
☀️ 25% off all retail!
☀️ $10 off our New Student Membership ($39 for your first month!)

Friday 9/11 ⚡️Free⚡️ Class Schedule:
7AM Hot Yoga
9AM Yoga Lab 
11AM HIIT Squad 
1PM Inferno HIIT + 
3PM Hot Yoga +
5PM YoHiip 

Saturday 9/12 ⚡️Free⚡️ Class Schedule:
7AM Inferno HIIT
9AM Yoga Lab 
11AM HIIT Squad 
1PM Hot Yoga +
3PM YoHiip
5PM Candlelit Yin 

➡️ IMPORTANT DETAILS ⬅️

The health and safety of our community is our number one priority. We rigorously & enthusiastically adhere to all CDC & Vermont state COVID-19 protocols. This means: 

✅ ALL in-studio classes MUST be pre-registered. 

✅ ALL
in-studio classes are waitlisted due to reduced capacity. (How do you know if you’re confirmed for class? We’ll text you when you’ve been added!)

It’s simple to pre-register and add yourself to the waitlist for any class! 

Click HERE to register & sign up for ⚡️FREE⚡️ classes on Friday, September 11th.

Click HERE to register & sign up for ⚡️FREE⚡️ classes on Saturday, September 12th.

Learn about our new classes! 👀 

Our Commitment To You

At Queen City Yoga, we operate on six core values: Community, Equality, Vulnerability, Discipline, Love and Honesty. We are on a mission to help as many people as possible feel better through awesome teaching, incredible support and authentic communication so they can take charge of their health, heal their wounds, and amplify their lives so they can maximize their impact on the world.

Keeping our students safe while they are with us remains at the center of each of those values. We work hard every hour of every day to keep the studio safe, clean, and to adhere to the highest of ethical standards. In a time of heightened awareness, here’s what we do every day to keep you safe.

Daily Cleaning The studio has always been cleaned from top to bottom every single day. We have a crew of over a dozen cleaners whose sole purpose is to ensure our space is a sparkling place of respite every time you walk through the doors. Our Hot Room floors are cleaned after every class.

Scrub-in and Screening All students must pass a standard screening questionnaire and scrub-in station before entering the studio. Your teachers have to pass this, too!

Post-Class Sanitation After every class, all high-touch surfaces are decontaminated with 70% alcohol, the laboratory standard for eliminating pathogens. That means, every door handle, counter, knob, light switch, and piece of equipment is cleaned and sanitized after every class.‍

Limited Class Sizes During the threat of COVID-19, our class sizes are limited to 25% of capacity to ensure plenty of space for social distancing and to reduce the risk of disease transmission.‍

Health with Humidity The immune defense characteristics of your sinuses work best when the environment is humid. That’s why we run our internally installed humidifier to maintain humidity rates above 40% at all times. The novel corona virus is believed to suffer in humid environments. This feature also helps you break a healthy sweat while reducing greenhouse gas emissions and decreasing our carbon footprint.

In addition, our humidifier is fitted with a UV filter to destroy all pathogens in the air that may come in contact with the water.

Over the Top We’ve always gone above and beyond with sanitation in our studio and that includes the air. Fresh air standards are maintained in the hot room with an energy recovery ventilator that is controlled by a carbon dioxide sensor. That means, the more bodies breathing in the room, the more fresh air is circulated every minute.

Leadership in Action Our staff here at Queen City Yoga are committed to our community. We’ve carefully honed our team to only the most dedicated individuals who believe in our mission as strongly as we do. We know that each of us has a role to play in moving our society forward and enhancing each life we touch. During the quarantine, Marla sat on the VT Task Force to open Gyms and Fitness Boutiques and helped write the protocol that we will use across the entire state. This is what leadership means to us. Not just talking but truly walking the path. Showing up for yourself so you can show up for your family, your work, your friends, your community. We are the kind of people who show up.

❤️🏚 5 Steps to A Home Practice🏚 ❤️

When the health and safety of our community relies on you staying home, figuring out how to continue your hot fitness regimen can seem overwhelming. Queen City Yoga can easily guide you through 5 simple steps to a home practice so you increase your inner calm and health while staying put.

1. Find your motivation:
Are you someone who is motivated by your commitment to yourself or your commitment to others? 
a. If you are committed to upholding agreements to yourself, make a schedule of 3-4 times per week to practice and put it in your calendar with an alarm reminder.
b. If you’re committed to upholding agreements with others, make your schedule with a friend or family member or simply state your plan to that person.  

2. Gather what you need:
a. Be sure you have a mat, towel, water bottle, weights and a band. If those things aren’t at home, get a special towel, skip the band, and grab some jars of pasta or cans of beans.
b. Pick an outfit that you only wear to practice, Every time you see it or wash it, you’ll be reminded of your commitment.
c. Keep these things together in a drawer, on the dryer, or in your practice spot. 

3. Find your Special Spot:
a. Where can you practice? In the bathroom or living room? Maybe the bedroom or hallway? Where feels best?
b. Be sure you’ve got room. If you need to push the chair out of the way, do it before you start the video.
c. Find a place to put your computer, phone, ipad or tunes. Be sure you can see the screen and hear the teacher. 

4. Hit Play:
a. Press play and then let what happens happen. Keep going even if the phone rings or someone walks in. If you have to get the cat out finally because she just won't stop crying, do it, and come right back. 
b. No matter what happens, finish it. Whether you fall out or miss a set, join back in. Keep going. 

5. Finish in Savasana:          
a. When the class ends. Lie down. Close your session by reminding your brain and body of what you just did and how good you feel. It’ll make doing it again easier.
b. No matter what you were able to do today, it was perfect. It was enough. You are enough. 

🤧Worried about catching a virus??🤧


Did you know that Marla was raised by a community health nurse? 

Is the studio clean?

Well, Marla was raised by a community health nurse, but have you met our Officer of Operations, Jess Ripley?? She cleans the baseboards between answering emails. She purchased a personal microphone cover for each teacher!

We employ an army of cleaners, managed by Jess (we currently have 18!) to keep the studio in top condition so that you have a beautiful, welcoming, and clean space in which to practice. I bet you've seen them before class, after class and even through the windows during class or when we are closed.  

The studio and all of the flooring is cleaned every day. The floor is cleaned after every single class. We have one cleaner whose job, twice a week, is to wash your sweat streaks off the walls. We have another person who cleans the air vents, fans, and moulding every single week. We have a cleaner who dusts all the walls and one who is the "handles and knobs" expert.

All other cleaners follow a strict checklist. Next time you see a cleaner, give that person a strong head nod of thanks.

As you can imagine, our bathrooms get a lot of use. That's why we have cleaners to scrub the bathrooms, including the walls, every single day of the week. We do not use shower curtains so as to reduce cleaning and breeding grounds and we change the bath mats after every single class.

What do you use to clean the studio? In Vermont being green is a way of life. We use simple and natural cleaners wherever possible like vinegar and water or baking soda.

When simple cleaners don't cut it, we use the Environmental Working Group's Skin Deep scale to be sure all products get good marks for health and safety. We partner with companies like Shaklee and doTERRA to provide you with clean, green, and sustainably-produced cleaners. We use local Lunaroma in our showers and bathrooms. Our laundry soap is always free from endocrine-disrupting additives and perfumes.

Am I going to catch something? In the 18+ years of practicing hot exercise, I have NEVER heard of an outbreak of anything at a yoga studio. At our studio in particular, we have never even had students get or pass on foot fungus.

Why not? First, the studio is really clean. We wash down everything, frequently. Second, your sweat contains two natural and powerful antiseptic compounds: sebacid and the heavy-hitter dermcidin. In clinical studies, dermcidin is more effective at killing Staph than Lysol. It functions by actually ripping off the cell membrane to kill the cell, so it is not an antiseptic to which an organism could develop a resistance. Feel free to cover yourself with this free, antibacterial solution daily!

For all of my real germaphobes
, rest assured that our Big Ass Fans aerodynamic Haiku ceiling fans maximize air movement with minimal energy consumption. Our three ceiling fans consume less energy than one standard ceiling fan. You're much safer in a hot, sweaty yoga class than you are opening the door to your doctor's office or pushing a grocery cart.

We also diffuse doTERRA On Guard Protective Blend throughout the studio. This study shows a reduction of 40-90% in the flu virus dependent upon concentration.

Isn't your flooring breeding fungi? Our hot room flooring is Recycled Rubber. It is 100% moisture-backed, so no sweat can seep under the flooring (like happens with wood, cork, and carpet). You can dump a whole bucket of water on it and suck every last drop of it up. Did you notice there is a ramp into the hot room? Or that there is 3 feet of space between the Hot Room wall and building wall? Our floor doesn't even touch the sub flooring. The air movement around the entire Hot Room (which was built like a house) won't allow for moisture to occur. No moisture? No mold?

Annnnnd may I add that the walls of the Hot Room are filled with a 42 R-value of insulation??! While costing us $20k for the insulation, our heating bill is less per month than your house is in the winter! Energy efficiency AND health are both important to us AND we planned for it! (My RN Mom is happy about this).

Why does it smell sometimes? We can control a lot of the things in the studio, but we can't control the people. THIS IS WHERE YOU COME IN! Sweaty people smell like sweat. We run the exhaust fan between classes to clear the smell, but if you're in class and people start sweating, you're going to smell sweat.

The sweat that cools you off comes from your eccrine glands and doesn't really smell. It's mostly just water. Clean bodies don't smell strongly of sweat.

The sweat that does smell comes from your apocrine glands and does not significantly contribute to cooling. These are found mostly in the armpits and groin and this smelly sweat is where a large amount of our pheromones are excreted. Your apocrine glands are not activated during a hot yoga class, so if you smell a strong armpit smell, it's usually from something that stimulated the system earlier in the day to produce these communication odors.

Some behaviors contribute to a stronger sweaty smell. For some, eating garlic, onions, or cumin creates a powerful smell the next day. Individuals who drink alcohol or smoke marijuana often have a strong smell of ammonia or cat pee to their sweat.



What can I do to help?

WE ARE SO GLAD YOU ASKED!!

• First, bring a yoga mat and towel large enough to catch all of your sweat. If you find there is a puddle around your mat during or after class, you need a bigger towel. (you should a puddle from standing on the floor not from leaking on it)

• If you did leave a puddle, wipe it up.

• If you're sick?? Stay home! Rest. Take care of yourself and recover.

• Work on your immune system. Stay away from sugar, processed foods and starving yourself. Maintain a normal blood sugar level, sleep enough, take vitamins, supplements and eat the rainbow!

• Please brush your teeth before the morning classes. 

• Please refrain from wearing scented products like perfume, cologne, body spray, hair spray, and spray deodorant. One in five Americans has chemical sensitivity. This condition produces nuisance symptoms like stuffy nose and sneezing, in addition to more serious effects from exposure like hives, wheezing, and asthma. If you can't live without your Axe Body Spray, just apply it in the car after you leave.

• Bring home all of your sweaty items with you after class. We've all been yoga space-cadets before. Take an extra moment before you go to look around and be sure you've collected all of your wet, sweaty things.

• Towel off if you're a massive sweater. Dripping in the shower line? Ask the teacher for an extra towel to stand on or towel off with it so you don't leave a puddle in the lobby.

• Clean the rental mats with our tea tree cleaner every time you use it.

• Wipe down the weights you use with the rag and cleaner after class.

• Wash your hands after you use the bathroom.

• Clean the rental mats with our tea tree cleaner every time you use it.

• Wipe down the weights you use with the rag and cleaner after class.

Let’s enjoy our space, respect each other and have fun!!

🔥💪🏼FULL BODY REMEDY GUIDE💪🏾🔥

Amazing healing benefits and tips to ensure HOT YOGA class will work and heal your body!

1. Reduced Stress
2. Increased Flexibility
3. Improved Muscle Tone
4. Decreased Joint Pain
5. Increased Bone Density
6. Decreased Arthritic Pain
7. Decreased Back Pain

🔥Reduced Stress- Feel like sighing during the day? 

Overwhelmed much? 80% of people who practice yoga report an immediate decrease in daily stress. Scientific research told us a long time ago that all yogis have lower cortisol levels, but what about Hot Yogis? Increased Happy Hormones!

The heat increases the body’s internal temperature by about .5 - 1.5 degrees. This slight hyperthermia increases the production of your dopamine, serotonin, endorphins, oxytocin, and GABA.  Dopamine helps regulate movement, attention ,learning, and emotional responses. It enables us to see rewards and take action to move toward them. Low serotonin levels are often attributed to anxiety, depression, panic attacks, insomnia, pms, obesity, fibromyalgia, eating disorders, chronic pain, migraines, and alcohol abuse. As well as, negative thoughts, low self-esteem, obsessive thoughts and behaviors, and Irritable Bowel Syndrome. Endorphins are the body’s natural pain killers and their increase brings about feelings of euphoria and general well-being. Oxytocin is a hormone and a neurotransmitter that is often talked about during childbirth and breastfeeding. It is associated with empathy, trust, sexual activity, and relationship-building. It’s sometimes called the "love hormone," because levels of oxytocin increase during hugging and orgasm and now you know from Hot Yoga! GABA is a neurotransmitter that blocks impulses between nerve cells in the brain. Low levels of GABA are linked to anxiety or mood disorders.

🔥Increased Flexibility- Got weak muscles and still aren’t flexible?

Many people think flexibility is a product of stretching muscles. If I could just relax my muscles and stretch them I’d touch my toes! Flexibility only occurs with the help of your strength. In order to stretch a muscle, the antagonistic muscle must be contracted. Yoga increases muscle strength and flexibility due to this resistance and stretching. You increase your flexibility by contracting the muscles repeatedly, not just in the same class, but at least 2 -3 times per week. The more flexible you become, the less you are prone to injury and the less uncomfortable you are when you do yoga or any other movement. Again, the heated room increases your ability to move bring this to fruition.

🔥Improved Muscle Tone- Feel tight and not strong?

Yoga strengthens your muscles, which improves their performance. Muscles are attached to bones and run across joints, which means that strong muscles (not tight ones) can improve your joint mobility which affects your overall health. For people with joint pain, the improved muscle tone that comes with yoga can be an immediate game changer. Increased range of motion in the joints, helps to relieve pain and tightness.

🔥Decreased Joint Pain- Synovial Fluid Benefits- Got knee pain? Hip pain?

Synovial joints are joints that release synovial fluid to remain lubricated,  like your knees, hips, elbows, and ankles. These are joints where more free movement of the bones is allowed, unlike your spine.

Synovial fluid is the slippery liquid in joint systems that (with hyaline cartilage) allows smooth and painless movement of the bones. Movement of these joints is more limited than the others. Synovial fluid is also essential for delivering nutrients and oxygen to the hyaline cartilage which don’t have any sort of blood supply. Hot Yoga poses help to loosen and release synovial fluid, keeping these joints more lubricated and lubricate the cartilage where the fluid is circulated, therefore increasing circulation to both cartilage and joints. This process increases overall joint health and reduces pain.

🔥Increased Bone Density

Bone density is a major predictor of osteoporosis, and women with low bone density are especially susceptible to this crippling disease. Resistance-based training can stimulate the production of new bone-building cells, and some yoga poses -- particularly Warriors and Chair -- force muscles to work against gravity. Over time, this can increase bone density. A small study reported in "Yoga Journal" found that people suffering from bone loss who engaged in a short yoga routine every day experienced increased bone density.

🔥Decreased Arthritis Pain

Osteoarthritis of the spine is a painful condition associated with aging, though people of any age can suffer from this. Yoga may help improve the pain of arthritis and slow the progression of the disease. A study by Duke Integrative Medicine found that seniors who practiced yoga had decreased pain associated with their arthritis.

🔥Decreases back pain- Ugh, my aching back!

The few joints that do not have synovial fluid are the discs between your vertebrae in your back and both sacroiliac joints in the back of your pelvis. Since these joints can’t be lubricated, the discs between them need space to absorb shock.  When the vertebra are misaligned, the discs get squeezed and pressure can increase on the spinal cord, causing pain.  Yoga helps create healthy space between the vertebrae and strengthen the muscles along the spine while decreasing subluxations. This way, the vertebra can stay in their proper places, maintain supple discs and decrease any pressure relieving the pain in your back.

🔥All the little BIG things!

Improving balance, reducing fatigue, decreasing anxiety, cutting stress, lifting mood, improving sleep, reducing pain, lowering cholesterol, and more generally raised quality of life for practitioners are all the result of this therapeutic yoga.  Physically we know it increases production of synovial fluid, improves flexibility, and more astoundingly slows or maybe even stops the breakdown of Telomeres, the end caps to our DNA whose slow breakdown is responsible for our aging.

🔥🔥Get In Here! Start feeling better and improving your LIFE 🔥🔥

🎉HEALTHY HABITS CHALLENGE 2020🎉

How  much  transformation are you looking for?

Join us January 08 to February 19
for this challenge that will cultivate healthy habits

How does it work?
👉Sign up by 6am January 08, 2020
👉Choose how many classes you’ll take during this 6-week challenge.
👉Put a star on the board for each class you take.
👉Get a raffle ticket for EVERY star.
🎉Be entered in the raffle: 2 PEOPLE  WIN 6 MONTHS OF UNLIMITED CLASSES🎉

*Classes not included

💪7 Main Reasons Stretching is Vital to Your Health💪

Stretching keeps your muscles flexible, strong, and healthy!That flexibility helps you maintain proper range of motion in your joints. Without that, the muscles shorten and become tight.  This puts you at risk for joint pain, strains, muscle damage and undo stress and tension.

SO, WHY SHOULD I STRETCH?? 🧐🧐

1. Relieve Stress
2. Improve Digestion
3. Reduce Anxiety
4. Soothe Headaches
5. Improve Blood Flow
6. Decrease Muscle Soreness
7. Improve Posture

SO, WHY SHOULD I STRETCH?? 🧐🧐 BECAUSE IT...

1. RELIEVES STRESS. Life is filled with stressors, both physical and emotional. In response, your muscles become tight and your joints begin to hurt and it seems like it happens without you even realizing! Stretching lengthens muscles and relieves tension which results in reduced stress. Expert Tip: take a yoga class.... 

2. IMPROVES DIGESTION. ...Yes,
stretching can actually help improve your digestion. While you stretch you are bending your body in positions that affect the flow of energy. “The Lotus Natural Health and Rejuvenation Clinic in Edmonds, Washington recommends gentle twisting yoga poses to increase blood flow to the bowels, reduce inflammation and gastritis, and strengthen the intestines.” At QCY, we call this Wind Removing Pose! Expert Tip: The next time you have a big meal and your belly hurts… get to yoga class! 

3. REDUCES ANXIETY. ...Relaxation techniques such as stretching help
reduce anxiety. One of the main components of stretching is breathing. It’s important to focus on your breath; take deep inhales and exhales to relieve your mind of the constant racing thoughts that feed anxiety. Expert Tip: Take the full Savasana after ever class. 

4. SOOTHES HEADACHES ...Tension in your neck muscles and scalp can lead to aching
headaches. Why? Well, if you sit or sleep with your head in the same position for too long it tightens the  muscles. Stretching can help reduce muscle tension which will help soothe your headache. Expert Tip: Move slowly in beginning breathing to help your body respond to stretching the muscles. 

5. IMPROVES BLOOD FLOW ...
Stretching has a positive impact on your health. It helps with blood circulation, decreases high blood pressure and increases nutrient supply to muscles. Stretching also helps those who suffer from insomnia, infertility and fatigue. Expert Tip: Hot Yoga increases circulation the most. Check your vitals before beginning a hot yoga practice and see how they improve. 

6. DECREASES MUSCLE SORENESS. ...You got in a great IHP workout and then you woke up the next morning incredibly sore. Prevent the pain of
sore muscles by stretching after your workout. Stretching helps increase your blood circulation and range of motion which ultimately relieves the tension in your muscles. Expert Tip: Add a minimum of one yoga class per week to your IHP regimine. 

7. IMPROVES POSTURE ...Tight and tense muscles contribute to poor
posture. Tight chest and shoulder muscles can pull you forward and hunch your spine. According to Heart of Healing, “Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.” Expert Tip: Get your body to a yoga class!

TRY ANY CLASS FOR FREE On November 30!

Saturday 11/30
FREE CLASSES
RETAIL SALE
CLASS PASS SALE

Build-a-Bag Retail Sale
• buy 3 retail items=25% off/buy 4=30% off/ buy 5=35% off

Intro Special Sale
• buy the $30 for 30 Days Intro Special for $20 for any first timer

ANNUAL UNLIMITED PASS- $1009- ONLY 15 FOR SALE
• includes 1 30 day intro pass, 1 yoga outfit, 1 yoga mat or towel

$89 Unlimited Auto Pay
• Join Auto pay for only $89/month with a minimum 6 month commitment

5 CLASS CARD- $85
• good for 5 months

🎉FIVE FREE CLASSES SATURDAY 11.30.19 🎉
7:00 HOT YOGA Denise
9:30 IHP+ Autumn
11:30 Hot 26+ Ripley
1:30 pm IHP Kristen
3:30 HYE Alex

🙌🙌Frequency & Consistency🙌🙌

4 EASY WAYS TO APPLY IT TO YOUR PRACTICE

FREQUENCY is the quantity of which you do something.
CONSISTENCY is the accuracy of it. 
Sounds like a practice, huh?

Are you are looking for transformation, change or increased wellness? 
When beginning a hot fitness practice the first step is frequency.
The second step is consistency.

🤔BUT HOW??

1. 🤔Create a doable schedule!
In order to feel successful, we need to do something achievable. Take a look at your schedule and identify what is actually possible. Do you have a lunch break? Can you get up early one day per week? How many times per week will work and how much is really not possible? You do have the time to make room for your own health, so start with something doable.

2. Ask for Help!
Do you have a partner? Kids? A dog? Friends? Ask the folks around you for support. Can someone walk the dog so you can hit the early bird once per week? Can someone make dinner or get the kids so you can practice after work? Is there someone that wants to take class with you that you can meet up with once per week?

3. Sign Up!
It’s 2019! We have auto reminders! Sign up for class and you’ll receive auto emails to remind you of your schedule and they integrate with your calendar. You create an appointment with yourself that you can’t miss!

4. Show Up!
Get to the studio and show up for yourself. Again and again. Take class again and again. No matter what you feel, show up for yourself.

Anyone can live a full and vibrant life by practicing hot fitness at QCY because our classes are physically and emotionally therapeutic.

🍁OCTOBER 2019 CHALLENGe🍁

It’s fall! Let’s amp things up and get in a steady routine,
so you can feel your best. Shall we?

1. Decide your goal number of classes per week for October or the entire month!
2. Sign-up for the challenge: HERE
3. Get FREE entrance to Yoga Nidra Workshop with Malaika on 10/19 at 1pm
4. Be entered to win FREE classes for the rest of 2019! (3 winners chosen!)

Let’s Make it Happen! 

👑What’s in a Name?👑

Let’s call it Hot Yoga!
Hot Yoga=Bikram Method

The Bikram Method is the most powerful and therapeutic yoga in existence.

At Queen City Yoga, we will now call it Hot Yoga.

In 2001, after experiencing the profound therapeutic effects of my first Bikram Method class, I started practicing frequently and dedicated my life to becoming the best teacher possible.

I soon learned the yoga was named after the man who created it, Bikram Choudhury.  With the invention of the internet, this creation came under scrutiny. People who knew his upbringing claimed the system had existed and he just made it famous. Despite this disagreement, it is still the most therapeutic and effective yoga in existence.

Since Bikram started teaching this method in the US in 1970, he popularized the yoga and trained thousands of teachers and inspired all hot yoga in this country. There were rumors he had even started a franchise. Bikram had some personal problems. He made several terrible choices and was eventually accused of sexual assault.

Upon the last allegation, Queen City Bikram Yoga became Queen City Yoga. Having his name on a sign is remaining silent in the face of any survivor. We joined the Original Hot Yoga Association whose mission is to preserve and promote the therapeutic practice of Original Hot Yoga by creating and upholding standards.  We don’t support the Bikram Teacher training, however we will welcome any teacher who has attended it and upholds our standards, like myself. Despite the media attention, there is no franchise. In fact, I personally paid him in 2002 to train and again in 2007 for recertification.  I never gave him another dime.

We are a safe, trauma informed studio. This man has hurt many people, but he can’t take away our healing. In solidarity with victims, the importance of being trauma informed, and my personal decision in 2001 to help people transform with the most incredible yoga system in existence, QCY will now call our Bikram Method classes Hot Yoga.

Our focus is healing. We will do our best to continue our mission of helping as many people as possible feel better though awesome teaching, incredible support, and authentic communication. This is the most powerful yoga in existence.

The Original Hot Yoga Association

The Original Hot Yoga Association is on a mission to preserve and promote the therapeutic practice of Original Hot Yoga, by creating and upholding standards and resources for studios, teachers, classes, and trainings.  

OHYA is dedicated to moving the Original Hot Yoga community into the future. Our association of studios and teachers is the largest and most stringent resource for authentic Original Hot Yoga Studios around the world. Our board of credentialed instructors, owners, and service professionals vet studios to ensure they are meeting the highest of standards, so yoga enthusiasts to discover the real Original Hot Yoga with highly-trained instructors and traditional, therapeutic, 90-minute 26 & 2 classes.

OHYA Studio Directory

Central to OHYA’s mission is the Studio Directory where over a 150 OHYA studios are listed. All studios on the OHYA Studio Directory are owned by either Certified Bikram Yoga Teacher or graduates of OHYA approved trainings with at least 10% of their classes dedicated to 90-minute Original Hot Yoga. Look for the OHYA “Studio Partner” seal when searching for studios to find those that offer the Original Hot Yoga.

OHYA Teacher Directory

The OHYA Teacher Directory ensures that our community of highly-trained and experienced teachers have a professional association to protect and promote their certification. To join the OHYA Teacher Directory, all teachers must have graduated from Bikram Yoga Teacher Training or an OHYA-approved Teacher Training and complete a six-month internship before earning their Level 1 seal as an Original Hot Yoga Teacher(OHYT).

Continuing Education

To maintain their seals in the OHYA Teacher Directory, teachers commit to a minimum of 30 hours of continuing education taught by OHYA-approved Continuing Education teachers every three years. OHYA offers a listing of Continuing Education for teachers to find all options to fulfill their continuing education requirements. This ensures that all OHYA-certified teachers continue to grow their understanding of the lineage, posture mechanics, and teaching methodologies from the most experienced teachers in the field.

OHYA-approved Teacher Training 

OHYA created Approved Teacher Trainings so our studios could identify teachers that met our exacting standards. OHYA-approved Teacher Trainings are for students who want to pursue a career in teaching the Original Hot Yoga.  More and more studios are hiring graduates of OHYA Approved trainings in addition to CBYT (Certified Bikram Yoga Teachers).   

Visit the Original Yoga Yoga Association to learn more and to find the Original Hot Yoga worldwide.  Download the App by searching Original Hot Yoga in your phone’s app store.

✌Peace and Perseverance💪

Ah, yoga. It is known to help the mind. Pictures of meditating yogis and people who look to be at peace with themselves was all I’d seen before taking my first class in 2001 and I didn’t relate to them, at all. I was apprehensive to try my first yoga class because I was pretty sure I’d be do it wrong, I wouldn’t find peace, and I’d be uncomfortable.

💦I sure was uncomfortable in my first class, but I learned right away that I  could find this so-called mindfulness or state of meditation without sitting still. I could actually find it just by  attempting to focus while in a posture.  

💆The practice of Raja Yoga is to gain control of the mind and emotions. It can be achieved with any practice. At QCY, we refer to this as ✌Peace and Perseverance💪. It is the biggest gift I have given myself through the practice of yoga and pilates. It is with the most simplest things, that you can find peace within yourself and the strength to persevere. These are your 5 simple tools to find this incredible gift.

read more

😮Oh, My Aching Back!😮

80% of Americans suffer from back pain, Do you?
At QCY we field questions about back pain every single day. Feeling unsure about what to do is common and Hot Fitness can help you heal.
The 3 things you must do if your back hurts?
1. Physical Conditioning  
2. Reduce Stress  
3. Sleep

🍀You are in luck!🍀
At QCY we Physically Condition the body in EVERY class. The Number One reported change in adding yoga to your life is Reduced Stress and that increases Sleep.
Check out our video on Back Pain for more info!

😅💪WHAT IS HIIT?💪😅

What’s not to love about High Intensity Interval Training? It’s a main part of our Inferno Hot Pilates Class, in fact the entire second half of class is dedicated to this effective method. As its name suggests, it involves high intensity intervals to ensure you get a maximum benefit from your workout. HIIT has claimed so much well earned fame because it boosts your metabolism while burning tons of calories in a short period of time, and there is even more benefit!

💪Burns calories and fat in a shorter period of time! Lots of us are pressed for time and HIIT is a perfect fit. Studies show that 15 minutes of HIIT burns more calories than an hour on a treadmill. In IHP, we do HIIT 4 times in the 4 minute Tabata method which is equal to 30 minutes on a treadmill, multiply that by 4!

💪Lose fat and not muscle! FOlks trying to lose weight often lose muscle instead while doing a steady cardio workout. HIIT involves weight training by using your body’s own weight for resistance during the movement. Therefore, the muscles continue to gain strength while the cardio burns the fat.

😅Builds endurance!- HIIT when a muscle is stressed it adapts and improves its function. This increases your endurance. You’ll notice in class that you in a few weeks you can finish each set of burpees without a break and even go  faster in mountain climbers!

😅Effective Energy Use! During HIIT we go hard and then rest again and again. During these intervals, your body learns how to recover efficiently and your body’s energy systems each take over to do their job. During rest your body removes waste from your muscles and quickly gets your breath under control. These actions prep you to complete the next round with enough energy.

💪Boosts metabolism and Burn Calories for Hours! HIIT increases oxygen consumption. Also known as afterburn, EPOC (excess post-exercise oxygen consumption) is the increased rate of oxygen intake following strenuous activity. This excess oxygen consumed helps increase your rate of metabolism anywhere from 3 to 24 hours after a session of HIIT, so you burn more calories at a faster rate.(🍕pizza anyone?)

💪Various Exercises! A benefit to HIIT is the great array of exercises you can do to get the benefit. Your teachers formulate the class to challenge you, keep you on your toes, and have fun while doing it.

😅No weights needed!– HIIT workouts utilize your own body weight, so the exercises we use can change easily. In fact, weights can sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.

😅Improved Heart Health!  HIIT cardio makes your heart more efficient by getting oxygen to the muscles more quickly. It puts less stress on your cardiorespiratory system than long intense cardio workouts. Your heart gets stronger so that it doesn't have to work as hard to pump blood, increases your lung capacity and helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.

💚Challenging For Everyone! At QCY we all exercise together and we can! HIIT workouts allows the seasoned athlete a new challenge and the ability to continually go to your edge. It gives beginners a quicker way to see results. Your teachers are constantly pushing you out of your comfort zone, so there is always a new place to strive to and more endurance to build, no matter what your level!

What are you waiting for? Come give HIIT a try!

🔥💪What Is Inferno Hot Pilates?💪🔥

You’ve probably heard Inferno Hot Pilates (IHP) is a low impact HIIT workout. There is bumpin’ music and lights which makes it fun, but WHAT is it really all about?

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YOGA IS THERAPY

The yoga we teach is the most therapeutic and effective yoga that exists. If you’ve already tried the yoga, you’ve felt some of the immediate benefits like weight loss, better mood, increased sleep, increased range or motion or lower blood pressure. The yoga optimizes your body’s health and brings everything into homeostasis. Here I will break down the most common therapeutic side effects in this incredibly healing series.

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How do I lock my knee and why should I?

A straight leg is the foundation to several postures in the Bikram Method, the concept is simple and still I field the most questions in  regards to it. It’s all about your buns!

You should lock your knee because it is anatomically the safest and most therapeutic position for all of your leg joints. In particular, it  creates eustress (beneficial stress) for the knee joint.

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Our Vision, Mission and The Royal Code

OUR VISION:

An authentic community of compassionate people who feel content with themselves.

OUR MISSION:

At Queen City Yoga we help as many people as possible feel better through awesome teaching, incredible support, and authentic communication.

OUR CORE VALUES:

Honesty- Always be fair and straightforward.
Community- Honor the pursuit of our shared interest.
Equality- Maintain equal status, rights and opportunities for all humans.
Vulnerability- Be courageous and open.
Discipline- Follow the Royal Code without hesitation.
Love- Express great interest and pleasure whenever possible.

“Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.” – Brene Brown

THE ROYAL CODE:

I agree to follow this code because I want to be an active part of this royal community and help improve my life and the lives around me.

1. Sign in at the desk before entering the Hot Room.  
2. Make room for your friends in the Hot Room (make 5 rows of 12 and keep the French doors a mat free zone)  
3. Be ready to sweat and on your mat before your teacher enters the Hot Room (in the rare case that you are late, come in quietly and we will happily make room for you).  
4. Stay on your mat until your teacher exits (in the rare case that you need to leave early, let your teacher know and we will teach you how to do this for maximum benefit).  
5. Rinse in the shower for 2 minutes maximum (your friends are waiting)  
6. Smiling helps new people who are nervous feel welcomed (never use a face that would scare small children)  
7. Ask for Help (we can solve nearly anything!)

What’s up with the Heat?

Since I began teaching Hot Yoga in 2002, I’ve been asked about the heat.
Why the heat?
Does it have to be this hot?
What’s up with the heat?

The heat is a tool we use to facilitate therapy.

At Queen City we have a state-of-the-art heating system.  We pull fresh air in, heat it, and then distribute it evenly throughout the room. We use an exhaust fan to pull out humidity and CO2 when needed.  This way, we create a “Hot Room” to passively warm your body and stimulate vasodilation versus hanging heaters above your head that heat objects (like bodies and water bottles) and destroy tissue and corneas.

Vasodilation is the widening of blood vessels.  The muscles in the blood vessels relax and widen, thus creating less resistance.  This increases blood flow, lowers blood pressure and heart rate and increases circulation. Increased circulation gets blood to areas quickly and helps remove waste just as fast. All of this optimizes your body’s function. We’ve got therapy folks!

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Healthy Habits Challenge 2019

How  much  transformation are you looking for?

Join us January 09 to February 19 for this challenge that will cultivate healthy habits.
How does it work?
Sign up by 6am January 09.
Choose how many classes you’ll take during this 6-week challenge.
Put a star on the board for each class you take.
Get a raffle ticket for EVERY star.
Be entered in the raffle to WIN a YEAR of UNLIMITED YOGA & PILATES!

sign up

COST TO PARTICIPATE: $20*
This entrance fee includes 3 workshops:
Hot Exercise Nutrition
Yoga Posture Anatomy.
Accurate IHP Exercises.
*Classes not included

OPEN HOUSE Saturday 01/05/19

FREE CLASSES

register now

Here comes the New Year!

Get ready to feel AWESOME!!

OPEN HOUSE Saturday 01/05/19
FREE CLASSES

Save your spot

7:00 am Bikram Method Hot Yoga
9:00 am Inferno Hot Pilates
11:00 am Bikram Method Hot Yoga
1:30 pm Inferno Hot Pilates

Save your spot

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

register for class

Bridges!
Help! They're so hard!!

October 15, 2018

(It's not a yoga bridge. That's a backbend!)

Bridges make your butt and abs strong which helps heal back pain.  They are the number one exercise used to heal distal and proximal hamstring injuries, like pulls, tears and even tendinopathy. Bridges strengthen the hamstrings, glutes, abs, pelvic floor and triceps muscles without any pulling, jarring, or high impact.  For many of us, it's the first time we find our pelvic floor.  I'll break it down to make it easier for you to do in class!

6 keys to bridges:
1.Maintain a neutral spine
2. Keep your feet under your knees
3. Engage your pelvic floor (pee muscle)
4. Use lateral breathing to maintain your abdominal contraction (squeeze from your pubic bone to your ribs)
5. Squeeze your glutes (buns tight)
6. Keep your shoulder blades ON THE FLOOR

Exhale Up.                               Inhale Down.
Lift.                                             Lower.  
Raise.                                         Hover.
Squeeze at the top.              Squeeze at the bottom.

No back bend.  Keep Your shoulder blades on the floor. Neutral Spine.

MAKE IT BURN

OPEN HOUSE: FREE CLASSES ON 11.24.18

SMALL BUSINESS SATURDAY!

REGISTER NOW

Small Business Saturday is on and poppin' on Saturday, November 24th. Join us for free classes and special sales the Saturday after Thanksgiving!

We love you all so much and are excited to show our gratitude to this amazing yoga community by offering free classes for you and your friends and family and special discounts on gift cards and accessories.

OPEN HOUSE Saturday 11/24
FREE CLASSES
Build-a-basket Retail and Gift Card Sale
Annual Membership Sale- $1105- 10 ONLY!
Intro Special Sale- $20


Save your spot in the free classes below!

9:30 Bikram Method Marla
12 pm Inferno Hot Pilates Autumn
2:00 pm Hot 26+ Alex

ONE DAY ONLY--SALE SALE SALE--ONE DAY ONLY

Build-a-Basket Retail and Gift Card Sale- buy 3 retail or GC items and get 20% off/buy 5 and get 25% off/ buy 7 and get 30% off

ONLY 10 OF THESE FOR SALE--Annual Membership Sale- $1105- includes a private lesson/15% off retail/1 Waymat--ONLY 10 OF THESE FOR SALE

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

REGISTER NOW

SHOULD I TRY A 30 DAY CHALLENGE??

September 18, 2018

Yes.

Give me 30 days, I’ll change your body.  Give me 60 days. I’ll change your life.”

Here’s the truth about transformation no one wants to tell you.

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How Do I Hydrate?

September 4, 2018

Being hydrated is a way to prepare for yoga and pilates classes.  If you are pounding water before class STOP! These 3 things will help you!

1. USE YOUR CHANGE PURSE!  What? Yeah.  My gramma always told me to keep my change in a change purse and I’d always have a “little something” if I was short on cash.  Water works in a similar way! How? Well, it takes about 60-70 minutes for water to hit your organs and be ready for use.  If you pound water before class, your body can’t even use it until you’re almost done. Put the water in WAY before. Start the night before class and/or during the day before you go.  That way your body has plenty of water to function when you add intense exercise. When you reach for your change purse, you want to hear it jingle.

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QUEEN CITY 2.0 OPEN HOUSE 9/15 & 9/16

August 31, 2018

FREE CLASSES
Saturday 9/15 & Sunday 9/16

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Optimized Pricing Starts 09/03/18
Wait, what about the membership I’m on?

August 23, 2018



EVERYONE HAS THE OPTION TO OPT-IN TO A SPECIAL $89/MONTH MEMBERSHIP  BY 09/16/2018!

Everyone?? Yes, you’ve got 2 weeks to let me know:
I want in on this rad deal! $89/month!

‍$99 Auto Membership is going out with the fanny pack this year!  We all love a good fanny pack, but it’s time to let it go.  If you just love your existing membership you’re  grandfathered in, so nothing will change, BUT we also have an AWESOME DEAL for you…

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Presenting Queen City 2.0

August 14, 2018



Queen City is bringing you more and bringing you our best.  We are adding 7 Inferno Hot Pilates and 2 Hot 26+ classes to our schedule on September 3.  We are adding Optimized Pricing by giving everyone the opportunity to Opt-in to our SPECIAL Auto Membership: $89/month.  Lock in by 09/16/18 and it’s yours!  It includes 15% off retail always, free childcare, $10 drop-in for your teens, and 3 buddy passes at time of purchase. Can be put on hold one time for 30 days EVERY year!
New Classes.  New Schedule. Optimized Pricing. Beginning September 3, 2018

"Vulnerability sounds like truth and feels like courage." — Brene Brown

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🔥✅🔥FIRST CLASS CHECKLIST🔥✅🔥

It’s funny how we grow from confident kids trying new things to insecure adults with the greatest excuses to let our health go down the tubes. Queen City Yoga & Pilates easily gets you back in shape and feeling confident with doable hot fitness classes that give you immediate results. Let’s do this!

✅Grab your Intro Pass Online
$30 for 30 Days is the best way to start. Try all of our classes, adjust to the heat, and feel great ASAP. Get a free mat and yoga towel rental with the pass.

✅Book your first class
Go to the schedule and sign up for ANY of our classes. Because of our in depth teaching, beginners can go to any class!

✅Grab some light weight clothes
The most effective tool for begginers is the heat. It’s 95 to 105 degrees in the room to facilitate maximum physical capacity. Wear clothes that allow for sweating or come early and grab something new from our Royal Boutique.

✅Show up 10 minutes before class starts
Our awesome staff is ready to show you around and answer any questions.. No yoga mat? No problem. When you buy an Intro pass you get a free yoga mat and towel rental! We have showers and changing rooms, too!