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Upcoming Event: Open House Party at Table + Tonic June 17th

Table + Tonic, our Farm to Table restaurant, is celebrating one year in business. We invite you to help us celebrate on Monday, June 17th from 5:00-8:00 PM. Stop by and enjoy free samplings of our summer menu; featuring food and garden to glass cocktails from our own Mountain Flower Farm. Join us on the deck in celebration of our first year in business with friends, food, music, & drinks.

Monday, June 17th
5:00 PM to 8:00 PM
3358 White Mountain Highway
North Conway, NH 03860
Want to sneak in a yoga class before hand? Check out the schedule here.
Table + Tonic Hours
Closed Tuesday & Wednesday
OPEN EVERY DAY VACATION WEEKS
Monday 5 PM – 9 PM
Thursday 5 PM – 9 PM
Friday 3 PM – 9 PM
Saturday 3 PM – 9 PM
Sunday 3 PM – 9 PM
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Welcome New Instructor, Sam Derrenbacher

As of June 1st, we have a new summer schedule, which you can find HERE. Please welcome our newest instructor, Sam Derrenbacher, who will be teaching Dynamic Hatha Yoga on Wednesdays at 10:00-11:15 AM

Sam Derrenbacher

Sam has her RYT 200 certification, and is certified in Aerial yoga and Reiki Level One

A little bit about Sam:

Every day I practice yoga, I simply feel better. dream of bringing yoga into the lives of everyone so that everyone can simply feel better – both in mind and body. I believe that yoga can fit into any moment in life and is excited and humbled to be able to share my passion with others. 

My mom took me to my first yoga class when I was a freshman in high school and I have grown so much over the past 15 years because of my practice. began my journey to become a yoga teacher in the winter of 2018 at Heartwood Retreat Center in Bradenton, Florida. The program had a wonderful blend of the many types of yoga methods, yoga philosophy, anatomy, and culture and I was surrounded by a wonderful group of mentors. I am certified RYT 200, Aerial yoga and Reiki Level One and am expanding my experiences and education in yin, meditation, herbal wellness and essential oils.

I developed my dynamic hatha yoga class to create a beautiful blend of many styles of yoga to increase flexibility and core strength. Each class will be centered around a fun and educational theme and challenge both beginners and regulars. I am excited to share this class with you all and hope you are able to join me!

I love to adventure and use the physical and mental aspects I have learned in yoga to build my strength for all my adventures. My favorite activities include skiing the backcountry, climbing the local crag, biking natural trails, paddling every river, and researching a small, endangered butterfly that lives in the alpine zone of the White Mountains. A passion of mine is to blend my adventurous spirit with taking care of myself – from yoga to meditation to my homemade skin care products.

 

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Spring Yoga Specials

SPRING YOGA SPECIALS

MARCH: Present your completed 10 punch card in the café & receive a free smoothie.  $5 Yoga with Chellsey!

APRIL: $5 drop-in for any weekly class for all Memorial Hospital employees. Present badge or pay stub

MAY: Yoga Special: Buy 3 months of unlimited yoga and receive $25 Table & Tonic gift certificate

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Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

NOVEMBER: Down Dog with revolved twists (Adoh Mukha Svanasana)

Come onto all fours. Keep your hands slightly forward of your shoulders with your fingers spread wide. Curl your toes under, straighten your legs, and lift your hips up and back into the pose.  Heals are striving for the earth and the tailbone is lengthening towards the sky.  Turn the eye of the elbow in; relax your neck. Reach your right hand to the outer edge of your left leg (shin, ankle, or foot, whatever you can reach). If you cant find the leg, shorten your stance. Revolve your ribcage to the left, keeping your left arm straight. Breathe, switch sides, and repeat. Repeat five breaths per side.

DECEMBER: Crescent

From downward facing dog, step your right foot forward in between your hands. Stay on the ball of your back foot with your feet hip-width apart. Lift your arms and torso upright. Draw your tailbone down as you lift your lower belly up. Bend the back knee as much as you need to in order to achieve this. Stretch your arms overhead shoulder-width apart. Breathe for eight breaths and repeat on the second side for the same count.  After both sides are complete, step feet together at the top of the mat and come to stand in Mountain pose (Tadasana)

JANUARY: Chair Pose
Chair pose (Utkatsana)
Bend both knees, drop your hips, and lift your torso upright. Keep the weight in your heels and all ten toes light on the mat.  You should be able to see your toes when you gaze down. Keep your pelvis neutral, lift your lower belly up, and keep your front ribs in. Extend your arms up shoulder-width apart with the palms turned in to relax the base of your neck. Bring a softness through the shoulders.  Repeat for eight breaths.

FEBRUARY: Chair pose with a twist (Parivrtta Utkatasana) 
From chair, draw your palms together at heart center. Exhale, and bring your left elbow onto your right thigh or knee. Place your palms together and press down to revolve your chest open to the right. and the right ribcage rotating towards the sky.  Keep your hips square. Draw your left knee back so two knees are in one line. Release the twist, returning to chair. Repeat the twist on the second side, and continue for eight breaths per side.

MARCH: Camel (Ustranana)

Start with knees on the mat and maintain 6 inches of space between knees and feet, which is the length of two fists. Support your spine by placing your hands on the back of your hips with fingers pointing down.  Keep elbows drawing in towards one another and let the shoulders roll back. Inhale while lifting your chest, and exhale while dropping your head back and arching the torso further back. Keep the chest lifted throughout the pose to minimize compression in the lower back.  Ensure that hips are forward and lined up above the knees then bring your right hand down to grab the right heel and left hand down to grab the left heel; Put thumbs on outside of feet and place fingers on soles.  Maintain a tight grip on feet so you can push hips forward. If hips collapse back and you sink into the spine as you grab heels, continue to keep your hands on hips and keep lifting the chest. Keep arching spine back and work hips forward while lengthening tailbone down toward the floor. Continue lifting chest to ensure that body weight hasnt sunk back into heels and hands.   To come out of this posture, bring your right hand to your right hip, and then bring left hand to the left hip.  Press knees down and use abdominal strength to lift and straighten up the spine.  Hold this pose for 8 breaths.