Yoga

"Yoga is a physical practice that integrates mind/body/breath to find the deepest truth about who we are.'"

If you can breathe, you can do yoga!  Many people start yoga for the practice of poses and stay for the benefits of better sleep, less stress, fuller breaths, and more joy in addition to a stronger and more flexible body.  

Yoga has been shown to:

  •      Manage stress that we encounter every day
  •      Assist the respiratory, digestive, circulatory, immune and nervous systems to restore and maintain a healthy body
  •      Empower the mind to be calm, alert and focused
  •      Increase physical strength, energy, flexibility and balance

In our small nurturing classes (12 student max), we combine knowledge and experience in a gentle yoga practice utilizing time honored yoga postures to bring you into vibrant, sattvic  balance. Sattva is a sanskrit word for tranquility, wholesomeness, harmony, lucidity and light.  It is a state of being which comes from purity of mind and leads to an awareness of our connectedness to all things. By incorporating yoga philosophy and the principles of yoga's sister science, Ayurveda, we help you understand what helps you stay balanced on and off the mat. With time, flexibility and strength in both the mind and body are achieved as you journey inward to discover your highest Self.

Yoga Classes

Level 1 Yoga/Gentle Yoga

Working with the breath, we lubricate joints and open hips and shoulders. Learn proper alignment and practice basic hatha yoga postures in a nurturing, non-competitive environment. Perfect for beginners and those who enjoy a gentler practice. Drop-ins welcome based on availability. Click here to view class schedule & sign up for class via MINDBODY.

Hatha Mixed Level

Improve flexibility, increase strength and enjoy better body alignment with a flowing practice that removes chi or prana stagnation and focuses on movement, muscular contraction, and balance. Each 8-week series we explore a different yogic philosophy and build competency and knowledge of a yogic theme. Drop-ins welcome based on availability. Suitable for all levels. Click here to view class schedule & sign up for class via MINDBODY.

Yin/Restorative Yoga

A deep and harmonious practice that unblocks the flow of vital energy throughout our bodies. Practice the full range of joint flexibility. Stretch and lengthen connective tissue through moving slowly and holding poses for several minutes while relaxing the muscles to release chronic held tension. Restorative Yoga is a form of therapeutic yoga and is considered to be an antidote for stress. It is practiced on the floor with longer holds using props to more fully relax. Each class ends with a ten minute meditation. Drop-ins welcome based on availability. Click here to view class schedule & sign up for class via MINDBODY.

Class Fees

$15/class with a Class Package.  $18/class Drop-In

***Sunday Recovery Yoga - Donation only class. $10 suggested

We encourage you to exercise consistently. It is your responsibility to come to class! To allow you some flexibility but still hold you accountable to attend class regularly, each Yoga class package has an expiration date. Please check when you purchase your package. You are welcome to attend any classes you want to each week. 

Click to purchase

Unlimited Class Pass

$150/month (includes Yoga, Strength Training, & Pilates Mat classes at the Grand location & Total Barre at the EP True location)

Click to purchase 

Cancellation Policy

FBD-Grand Ave Location

Classes:
Clients who are signed in for Strength, Pilates Mat, or Yoga classes must cancel their place online in that class at least 24 hours in advance of the class time. Any class cancelled less than 24 hours in advance will be charged in full.

Unlimited Class Pass:
Clients who use an Unlimited Class Pass are allowed 2 late cancels a month. After that, a late cancellation fee of $10/class will be charged to your account.

Oct through June

Sunday 10:00am Hatha Mixed Level
Sunday 11:30am Level 1/Gentle

Monday 8:30am Yin/Restorative Yoga
Monday 5:45pm Yin/Restorative Yoga

Tuesday 5:45pm Hatha Mixed Level

Wednesday 8:30am Hatha Mixed Level
Wednesday 5:45pm Hatha Mixed Level

Friday 8:30am Hatha Mixed Level

WHERE: Studio West- FBD Grand Ave.

 

June through Sept

Monday 8:30am Yin & Restorative Yoga

Monday 5:45pm Yin & Restorative Yoga

Wednesday 5:45pm Hatha Mixed Level

Friday 8:30 am Hatha Mixed Level

WHERE: Studio West-FBD Grand Ave.

 

 

 Private Yoga

Private instruction is useful in developing a home practice and in learning to adapt group class postures to serve your individual needs. Students frequently want to practice yoga more often than they can come to group classes. Practicing at home is a useful and cost effective supplement to group classes at the studio. A home practice consultation includes evaluation of your personal goals, strategizing how to make your practice consistent, and a written practice plan. Mary guides you through the practice once so you leave familiar with how to practice on your own safely and effectively. Home practice consultations are most effective when done in conjunction with group yoga classes.

Group class students frequently benefit from personalized help to deepen their yoga practice. Coaching sessions include feedback on how to properly perform yoga postures and adaptations for the client's individual goals and body. Students who have attended coaching sessions report that the sessions help them make huge strides in improving their yoga practice.

WHEN: By Appointment. Contact  Mary St Onge

WHERE: Studio West-FBD Grand Ave.

FEES: 60 min consultation $75, standing weekly session $65
Click to purchase

What our clients are saying...

If I can point out one obvious gift from God, it's having Mary St. Onge as my yoga instructor. She's a perfect fit, like a tailor made suit. She does not merely go through the motions of yoga. She plants seeds of wisdom, she explains the physical/emotional benefits of the yoga poses and is always mixing it up so you are constantly learning. I love how we actually breathe through poses slowly as opposed to sweeping through them like a hectic day. Mary is passionate about what she teaches and with that kind of energy, you get so much more from your practice. She's awesome! – Yoga Student
One of the best decisions of my life was to start personal training at Fitness By Design. I feel so much healthier, more energetic and have a more positive outlook on life. What could be more important? If you are looking for a personal trainer, you have found the very best with Barb Mendoza. She deeply cares for every client and customizes a program that delivers terrific results. – Client of Barb Mendoza
I started practicing yoga at a very vulnerable time in my life and in Mary's classes I have learned how to heal myself from within and that it's ok to take care of me first.Through the practice of yoga under Mary's guidance, I have gained more confidence in myself to handle whatever life sends my way.  I feel such inner peace every time I leave one of her classes that I can't wait for the next one. Mary is very passionate about yoga and brings that passion into every class she teaches. I highly recommend Mary to anyone who is looking for peace and serenity in their life. – Carol
Last year, I decided to take more initiative with my health. I have been working out with Barb once a week and have recently added 2 fitness classes. I've been very adamant about taking this slow and steady- I want to change how fitness occurs as a long-term commitment. I can say that the variety of activities I participate in through FBD and the exercise I do on my own have really made a difference in my daily life. I'm stronger, more fit and have even noticed that my clothing fits better. Fitness By Design has been an all-around great addition to my life. – PT Client
I am really enjoying my yoga classes with Mary. I've never done yoga and I couldn't have asked for a better instructor for my first experience. Mary is fantastic - she has a very calming effect on my mind and body - can't wait for Monday evenings! – Client of Mary
As a mother of 3 young boys, it is difficult to find time to work out. I know that when I work with Barb, I will get maximum results in the minimum time. Barb has learned a lot about me and knows what to focus on so I get the most out of my workout. She is incredibly motivational and I appreciate her dedication to, not only my health, but my families' health as well. – RKM, West Des Moines
Yoga's a great way to exercise & relax both the body and the spirit. – Karen, Client of Mary
I have been working out with Tim O'Neil since the first of May, 2005 and achieved great results!! Overall, I have lost 5% body fat, 10 pounds fat mass, and 8.75 inches in measurement. I have tried many diets and programs from Atkins to Weight Watchers and have never achieved long-term success. Tim provides great leadership, a very positive attitude and raises the bar each month. I am confident he has helped me fundamentally change my behavior and my improved appearance, energy level and overall health is permanent. – Steve L., Client of Tim
My lungs always feel so expansive the next day, my brain is calmer, and I've lost 9 pounds! There's just something about mindfulness, energy, and quiet that is so wonderful. AND I would like to say: You, Mary, are the BEST! I've been to other yoga classes, and they just don't have the same "spiritual" tone. But it's not preachy... just simple and nice. Also, I don't ever feel that I am in danger of injuring anything. You always focus on just doing what you can without hurting anything which is perfect for me!! – Client of Mary
I have been going to strength training classes for over a couple of years now. I enjoy exercising with a nice group of people and have found the class very helpful at both improving my running and preventing injuries. Best of all....I can now see my triceps – Strength Class client
You go above and beyond to give everyone individual attention and your dedication to making your studio great is obvious. I have worked out at many places in the last 30 years and hands down yours is the best I've been to. The classes are never the same and always challenging. I love going!!  – Kathy
My journey to a healthier life has been a slow one, and Barb has supported me all the way, pushing me when I needed it, helping me noticeably increase my balance, agility, functional strength, and confidence. This year I decided to focus on weight loss. Barb held me accountable to that, celebrated small successes with me, and helped me keep the inevitable setbacks in perspective. I've lost 20 pounds, and we're still going! – Client of Barb
You have the best staff ever, Barb! So grateful to have the opportunity to improve my barre practice at FITNESS by Design! – Private Client
I have attended both the strength training and Yoga classes and feel challenged in both!  The routines provided by the instructors are varied and we are engaged at all times...I must also say I enjoy socializing with neighbors and friends when I am there and would highly recommend taking advantage of the first free session.  – Shelley Brody
Just wanted to let you know how much I've been enjoying the mixed-use yoga classes with Mary! It's a highlight of my week and I THINK I may be progressing a bit in my practice -- it's not as foreign to me now, and I've even ventured closer to the mirror and the front of the room. :)   – Yoga Client
I just LOVE Pilates.  I can actually tell a difference in my core with just the few classes that I have had with Julie. Julie is very thorough and explains everything and what everything actually does. She is also very patient with me because there are some moves that my hamstrings will not allow me to do and of course, I am not very flexible. – Pilates Client
Just loved the work with stretch bands, as did others. It was a hard class, harder than usual, which I think we all want. And as older ladies we all have problems with opening up our hip flexors and staying limber. I think we need to all sweat a little bit more too! – Kathy
I liked the Tuesday night mat class a lot. Janice is always appropriately challenging and is great at cueing. She is a real pro! I was concerned that I would be sore doing Pilates the same day as Strength and it hasn't been a problem. – Diane
We're both really happy with how things are going. Amy makes it fun and pushes us, but is also attentive about any pain spots and making sure we don't aggravate anything.   – PT Client
I joined FBD in late June and I have lost around 8 inches with my trainer, Janice. I find the experience very rewarding and believe I have increased my stamina and strength. I will continue on this path and see where it takes me. I can be a fairly impatient person as far as results go , but know Rome wasn't built in a day....so it's full steam ahead! – PT Client
Instructors have been great. They know what they are doing. They help adjust me, and I appreciate that. Like the small/intimate setting and that there is a "sense of community." I like that I just have to bring myself, no equipment, and I am very impressed with all the equipment. People are friendly. I love the variety of options/classes, yoga, pilates, barre etc. Facilities are clean and smell good. – Class Client
Mary does such a good job of making sure I, and everyone, is comfortable. So glad I took the leap and signed up! – Yoga Client
Desiree is so welcoming and encouraging. And the space is so cool - I would never have guessed how big it is from the outside! Looking forward to my sessions! – PT Client
My training sessions have been most important for my health and well-being. My trainer, Desiree, is excellent. She is knowledgeable, organized, safety concious, adaptable, patient, but knows how to push one towards improvement and progress. The studio is private, well equipped, and close to home, a plus for me. The staff has always been kind and fun. The experience has been well worth the money! – Nancy
I am so fond of your teaching staff. – Class Client