Hello! I'm Carla Raushenbush

Hello! I'm Carla Raushenbush

Whether you are already practicing somatic awareness, yoga, mindful movement or have never done anything like it, I am delighted to invite you and yours to come to a class that interests you. Do not worry if it is your first yoga class---I had one of those, too, 29 years ago! 
Bio here.     Class schedule here.    Facebook here.    Web site.
I also have been a Massage Therapist for 27 years and a yoga teacher for 22.
For more information, click here.
A single, drop-in Class costs $15.
Discount Passes:

1.  30 day pass; 12 classes@$11; $132;  average 3x per week;  
no refund or extension 

2.  90 day pass; 24 classes@$13;  $312;  average 2x per week;  
no refund or extension 

Cash/checks preferred.
Credit cards fine, in person or over the phone. (Yes, those who love you can phone me to buy you a gift pass! 608 469 3205)

  • Classes are non-competitive, respectful & drop-in (unless marked pre-registration).

  • Open to all levels.

  • Attire: clean, stretchy or light and loose clothing. Remove fragranced products from your skin.

  • Practicing hydrated and with a fairly empty stomach feels best.

  • Arrive up to 15 minutes before class. Maintain quiet in the Juice Bar and coatroom if a class is finishing up.

  • If you’re pregnant, injured or have other health concerns, I can easily make pose adaptations or eliminations. Please tell me and I will help you.

  • Sticky mats provided but definitely bring your own if you have one. Bring a towel & a water bottle to fill here.

1. Hanna Somatic Exercises:  
Saturday, 10:45am - 12pm
Sunday, at Jules Pilates Studio, 5:45 - 7pm

If you read these articles, you will learn a lot!

This is the Cat Stretch pdf I promised you.

Most physical pain is the result of chronically tight muscles and, in order to get lasting relief, you need to engage in an active learning process to release chronic muscular contraction. This requires for you to be highly aware of your own internal experiences, your own "soma".  Key to know, only the sensory/motor tract can tell muscles to contract or release!
This class offers slow, gentle, relaxing educational movements which cause the sensory/motor neuron tract in the Cortex to become aware of muscular tension that has become so familiar that the Cortex "forgot" about it.  In Somatics, this is called SMA, Sensory Motor Amnesia.  Familiar patterns move to the Sub-Cortex where they will not change until told to by the sensory/motor tract in the Cortex.  In the case of walking, ice skating, holding a spoon, it is excellent that the familiar and learned movement moves to the Sub-Cortex.  It allows us incredible coordination and the power to not have to relearn how to make any movement, every time.  However, whether from a mental, emotion or physical source, maladaptive (more harmful than helpful) patterns of movement and contraction, also are stored in the Sub-Cortex. These begin to affect skeletal structure--which then pulls on other muscles, puts pressure on joints, may move us out of alignment which may affect internal organs, breathing, blood flow, etc.  In short, a long held contraction can be the source, the cause, of all kinds of pain.

While this class will vary in exercises, it is an intention to teach every person the core sequence of daily movements that reset the brain and body to a relaxed state each day.  This not a stretching class, but an education to release the muscles from a habit of tension. We learn to use the normal engage/release mechanics of the Cortex and Sub-Cortex.

2. "Bikram" Yoga Sequence with Variations
Tuesday, 7 - 8:30pm (begins Jan. 8)
Thursday, 9-10:30am (begins Jan. 10)
Saturday, 9 - 10:30am
Sunday, at Jules Pilates Studio, 4 - 5:30pm

Count on a uniquely gentle teaching of this sequence and kind encouragement in a class that respects silliness, seriousness and independent, explorative creativity. The focus of practice is awareness, health & freedom. Witnessing our habitual reactions and perspective, and choosing whether to have them or not have them, is movement toward uncovering our already free self.  Mind AND body flexible, strong, imaginative, living well both within your culture or, if you choose, beyond culture, era, ego and circumstance. 
Bishnu Ghosh (the brother of Paramahansa Yogananda whose book "Autobiography of a Yogi" introduced millions to Kriya Yoga, meditation and, eventually, The Self Realization Fellowship), was a famous Physical Culturist in India, living 1903-1970.  He developed a well-researched 26 pose + 2 breathing techniques sequence.  One of his top students, Bikram Choudhury, was sent to Japan and to the USA to teach it.  It became known as “Bikram Yoga”. 
 This sequence meditatively and systematically lengthens, strengthens, lubricates and oxygenates 100% of the body, restoring all systems toward healthy, balanced order. It is intended for any level of student as each pose has its beginning and advancing stage.  Poses include standing, one legged standing, floor poses on the belly, back, and sitting.  We start and end with a breathing technique.  
While you can count on relief of stress from every practice, continued efforts result in increasing awareness, control and relaxation of the body and the state of mind, meaning you can prevent stress from building in many situations that once inspired it. Mindfulness is a priority in this class.
Carla also offers useful anatomical and holistic health information and has been a Massage Therapist for 27 years.

Carla created A Perfect Knot in 1996 and welcomes everyone to come and spend awhile in an absolutely beneficial way. The room is warm (80-85 degrees). Layering of clothing is encouraged in the wintry months. Be sure to bring your largest towel, a washcloth, and a waterbottle to every class.