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Thinking about starting yoga but don’t know how to begin? Or maybe you’re stuck in a rut and want to switch up your routine? No matter where you're at, there’s plenty of good vibes to go around in the greater-Boulder area.
Here’s a guide to some of my favorite studios, must-try instructors and some of the coolest classes in town!
Instructor: Joy Shanley Miller
Class: podFLOW1 - Fridays @ 1:30pm
Joy truly embodies her name. She is a friend to all and a great teller of stories. Her podFLOW1 class is the perfect place to start if you are beginning your yoga journey. While giving great setup cues and loving adjustments for alignment, she always teaches a relatable lesson. Joy has a style that many try to replicate, but none have mastered and nothing in her class is forced—it always seems to be just what you need to hear. Joy’s environment of inclusivity has a real strength in building community, both on and off the mat.
Instructor: Noelle Pierrat
Class: podFIT - Sundays @ 10:30am
Noelle always packs a full house—and that’s because she packs a mean, sweat-worthy punch! If you are looking to whip your body into shape before Savasana, then this is the class for you. PodFIT is not your traditional yoga class; this workout challenges your body by incorporating cardio and weight training into your practice—which most experienced yogis would say is essential for keeping you stable, strong, and safe!
Instructor: Suzanne Spiegel
Class: YIN - Wednesdays @ 1:30pm
There are few people that I’ve encountered who know more about the practice of Yin Yoga than Suzanne. Her deep knowledge of Yin means she knows and understandings the best modifications for every body type during every flow—and she can adapt to what her students want and need, both mentally and physically. Plus, Suzzane’s classes never feel monotonous. During your flow, her use of props ensures that you have a complete immersion into your connective tissues. And as they say, the “issue is in your tissue”; so Suzanne’s class is a perfect place to safely delve into these spots in our bodies where we may be hanging on to extra (and stressful) stuff.
Instructor: Sophia Miller
Class: C2 - Thursdays @ 5:15pm | Sundays @ 4:45pm
If you’ve never been to Sophia’s class then you’re in for a treat! Sophia is pure light and is one of the most zen yogis I’ve ever had the honor of practicing with—but don’t let her softness fool you. Her flow is slow, sultry and strong. Some call it the slow burn. You’ll hold poses almost to your breaking point, all while Sophia motivates you with mantras like “no drama, just breath” and smiles. Plus, the tunes are always on point, including a live Sunday acoustic flow at the end of the month with local musician Trace Loptien. Also on Sundays, Sophia pays tribute to Oprah by declaring it Super Soul Sunday. Her late afternoon and early evening class become an amazing sweet spot where she transitions you into the new week, setting you up for success through an empowering flow.
Instructor: Heather Dawn Ardis
Class: C2 - Mondays @ 9am | Tuesdays @ 5pm | Wednesdays @ 6:15pm
The Svādhyāya (self-study) force is strong in Heather. Her classes are beautifully peppered with knowledge and awareness around the Chakra System—she plays harmonium, chants, and incorporates essential oils (optional). In a city that is pretty saturated with yoga teachers, she is a real standout. Heather’s spirit and flow are simply inspiring and I always leave her class feeling calm and restored.
Find yourself outside of the Boulder bubble from time-to-time strolling around downtown Denver like me? If you’re searching for a slower-paced, self-care flow on a Saturday night, this is my go-to class!
Instructor: Lauralyn Sullivan
Class: Yoga Nidra - Saturdays @ 6:45pm
Lauralyn’s mission is to transform suffering into compassion, and she excels at this. She has completed trainings in Nidra with some of the leading teachers in the industry and her voice was made for leading students into a calm Nidra practice. We are so lucky to have her in the Denver metro area. Lauralyn also teaches a wide array of courses at both of the River Yoga’s locations on Delaware Street and Welton Street. In the times we live in, rarely do people take the time to slow down and relax. It is said that practicing one hour of Nidra is equivalent to four hours of sleep, so do yourself a favor and book this incredible class.
If you’re looking to discover even more classes in the greater-Boulder and Denver area, find and book your next flow on the MINDBODY app!
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.