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Dates
Friday 06/19/2026 6:00 pm - 8:00 pm
Saturday 06/20/2026 10:00 am - 1:00 pm
Sunday 06/21/2026 10:00 am - 1:00 pm
Sunday 06/21/2026 2:00 pm - 5:00 pm

Pricing
$220.00 Lumbopelvic Hip Immersion with Mary Richards (full weekend)
$30.00 Lumbopelvic Hip Immersion with Mary Richards (Friday night)
$50.00 Lumbopelvic Hip Immersion with Mary Richards (Saturday morning)
$50.00 Lumbopelvic Hip Immersion with Mary Richards (Sunday morning)
$50.00 Lumbopelvic Hip Immersion with Mary Richards (Sunday afternoon)

Full weekend: $220 (5 sessions)

Friday night only: $30

Individual sessions: $50

Friday 6-8 pm: Master Class: Tugging at the Heartstrings - Yoga Practices to Support Emotional Resilience

Suffice to say, we only have so much energy, be it physical, emotional, mental, or spiritual. Your practice can be dialed in to better distribute the day-to-day and cumulative load of living in a cortisol soup. Join Mary for an evening class dedicated to the science and practice of yoga for emotional resilience. 

Over the course of this 2-hour session, Mary will discuss the relationships between heart rate variability, vagal nerve tone, and nervous system regulation. She will lead us on a tour of the brain regions and signaling systems involved in emotion processing. 

We will practice several evidence-informed yoga and mindfulness techniques to help us shift from a reactive to a responsive nervous system. Making these shifts unloads emotional pressure points, so we learn to connect more clearly to our needs. In turn, we improve the odds of seeing to our needs with less strain and worry. 

Saturday, 10 am - 1 pm: Body in Motion: The Kinesiology of the Low Back, Hips & Pelvis

The purpose of this session is to better understand how to activate and relax the muscles that move and support our trunk, especially when we practice asana. We will discuss the body’s postural and stabilization systems, from the pelvic floor and hip rotators to the iliopsoas and thoracolumbar fascia. We will also discuss the relationship between pressure within the body and motion control.

Find the fire in your belly – and under your backside! Join Mary for an intentional practice that includes active and supported poses to stabilize and distort the vertebral column's curves. Come ready to "walk the plank," twist and turn, fold over forward, and bend over backward.

Saturday 2-5 pm: Asana Adaptations for Low Back, SI Joint & Hip Pain

Many of us experience intermittent and chronic pelvic, low back, and/or hip pain. Many of us come to yoga classes with the hope that the mat practices can alleviate pain and restore function. Guess what? We are on the right track! However, to safely practice, we must understand how to adapt and apply yoga asana to create stability and harmony.

During this intensive, you will learn simple functional exercises and accessible yoga poses that may help to alleviate low back and hip pain, relieve sciatica, reeducate the core, and balance the pelvis. You will also learn to adapt common yoga poses to prevent problems induced or exacerbated by typical asana cues.

Sunday, 10 am - 1 pm: Twist Without Shouting: Whirl and Anti-Trajectory in Asana

Guess what? If you want to find more depth and contentment in asana such as Revolved Triangle Pose, you need to look lower than the navel. Rotation and its opposite movement, anti-rotation, are essential body skills for a strong, responsive core. We need coordination and connectivity from the hips to the shoulders to work with and against gravity.

We will challenge the entire body during this class. The series is intended to further develop trunk strength and improve motion control. We will practice standing and floor-based functional exercises and asana. Along the way, we will learn about all sorts of options for working safely and sensibly.

Sunday 2-5 pm: What Happens in the Hips Ends in the Feet

The pelvis is the heaviest region of the body, and the feet have to move it around all day, every day. Combine the functional workload with footwear–or a lack thereof–and it makes a lot of sense that many folks have issues like plantar fasciitis, overpronation, and bunions. When confronted with these troublesome situations, many folks tend to focus on the feet themselves. We are going to a more expansive approach.

Instead of limiting corrective efforts to below the knee, we will work from the hips to the toes. Mary will lead us through a series of exercises to build strength in the feet themselves and improve ankle, knee, and hip function. Not only will the ankles and feet feel better, but overall balance will improve, along with knee, low back, and neck pain. Please bring a tennis or lacrosse ball and a hand towel to class.

Mary Richards

MARY RICHARDS, MS, C-IAYT, ERYT, YACEP, has been practicing yoga for almost thirty years and travels around the country teaching anatomy, physiology, and kinesiology. A hard-core movement nerd and former NCAA athlete, Mary has a master’s degree in yoga therapy. Mary lives in the Washington, D.C. area, where she teaches syllabus-based yoga classes, sees clients privately, and trains bodyworkers, fitness professionals, and yoga instructors in movement literacy and therapeutic asana techniques.