Yoga Class Descriptions – Saratoga Springs, NY

At Namaste Yoga of Saratoga, we offer a variety of yoga classes for both newcomers and experienced students. Browse our classes below for more details. If you find a class you like, you can find out how to book it here.

What's your yoga experience level? Click for more info.
To determine which of the classes offered is suitable for you, I will explain the yoga experience as a progression of levels starting with:

Beginners: Little to no experience on a regular basis: 1) in a class environment 2) with specific movements related to a yoga practice 3) knowledge of strength training 4)  knowledge of stretching the muscles. As a beginner you may already participate in other movement oriented practices that mitigates your experience.

Level 1 students usually have had some formal training such as a beginners yoga series, and attend a regular weekly practice for a least 6 months. They are knowledgeable about basic Hatha yoga poses to increase strength and flexibility.

Level 2 students have had a regular weekly practice for at least 2 years. Who understand the basic Hatha yoga postures and have the ability to go deeper into each pose while strengthening and finding flexibility in their muscle and joints.

Level 3 students  have had a regular weekly practice for a minimum of 5 years with a deeper understanding of Hatha yoga poses with a noticeable increase in strength and flexibility.

Level 4 students have a regular daily practice for 10 years or more.  They have experienced many different styles of yoga that have challenged mind and body. Level 4 practitioners have attained a level of strength and flexibility commensurate with their experience. This experience has allowed the exploration of more difficult or challenging poses that they are able to hold for many breaths.

Gentle Ayurveda

Wednesday 9:30 -11:00 am. Susan Cuda

In this 90 minute Ayurveda Yoga Practice we begin with a gentle seated flow to warm our muscles and lubricate our joints This practice invites longer pose holds that gently break up the density in the body and allows the Prana (our life force) to move and activate our the subtle energy system. Longer gentle pose holds allow the muscles to begin to truly relax and your breath to deepen. With greater muscle flexibility and elasticity, the Prana can begin to move and help break up the subtle mental, emotional and energetic blocks in the body.

Hatha Flow with Matt

Matt’s Monday class is a challenging yet doable flow, taking the best of the traditional Hatha yoga poses and blending them to help you increase strength, flexibility and stamina.  He is an excellent experienced teacher who guides you to take full advantage of each pose which includes hands on adjustments.

Hatha Flow with Susan (Tues)

Tuesday 6:00 pm class is offered to level 1 & 2 to build strength and flexibility practicing the basic Hatha yoga poses. We begin with  grounding and centering meditation and flow to Pranayama ( is the formal practice of controlling the breath, which is the source of our prana, or vital life force ).  We warm the shoulders, spine and  hips and move into a light sweat inducing flow beginning with a sun salutation followed by traditional and non-traditional standing and seated poses.  Most poses are held for 5 full breaths, thus allowing the body to relax and receive the benefits of each pose.   Class moves towards cooling and stretching the muscles, with savasana (dead mans pose or rest period) as the final 10-15 minutes.

This class is perfect for students who desire more verbal direction for each pose.   Class is 90 minutes

Rise and Shine

Vinyasa Flow with Heidi

Rise & Shine!

Start your Tuesday with this vinyasa flow class that intelligently connects each movement with the breath.

Opening with an intention and breath work and easing into a thoughtfully planned sequence of postures, this class is a multi-level experience that offers something for every yogi.

The hour long class ends with a gentle and sweet dissolve into savasana, allowing you to fully absorb the mind and body benefits of the practice.

Expect to cultivate a purifying heat in the body that will burn Ama (toxins) allowing you to step off your mat and into your day invigorated and with a renewed sense of balance

Taught by Heidi d’Esposito

Time: 6:00 – 7:00 am

This is a new class coming to Namaste starting Tuesday November 20th!


Align your spine is our Saturday 9:00 -10:30 am class offering.

Poses are instructed with particular attention to the low back (lumber and sacrum) plus the lumbar/sacrum’s relationship your hips joints.

Saturday morning class is suitable for level 1-3 where basic knowledge of traditional seated & standing poses is helpful, so the pose can be refined to suit your spine and sacrum.

Taught by Susan Cuda

 The Art of Breathing 

Every Friday 9:30-10:30 am

Taught by: Susan Cuda

Learn how healing taking a proper breath can be to your physical, mental, emotional and spiritual body.  Learning how to breathe takes time and awareness.  As you begin this process you will become aware of the subtle inter-connections with-in your being that create health and a sense of centeredness. You will learn techniques to cultivate your centered sense of self for longer and longer periods.

In this class:

  • we will practice 4 gentle forms of focused breathing referred to as Paranyama
  • in-between each breath practice we will circulate the Prana (life force) by moving the body slowly in standing poses and seated poses making sure that you are in alignment or working towards alignment with each pose.
  • the final pose will be a restorative one that will be held for 10 minutes.
  • this class is suitable for most.  If you are unfamiliar with yoga, simply come and learn to breath, and joining in the movement when you feel inspired to do so.  Chairs can be provided if you find it challenging to sit on the floor.