Hip & Lower Back Clinic with Abby Dobbs 12 PM to 2:30 PM, September 30

Sophia Spencer

Sophia Spencer received her teaching certificate in 2005. She went on to take more training and attended workshops with different master teachers. Sophia has been teaching Vinyasa Flow in DC and MD ever since. She taught at SEC, NASA and other government agencies, and she also taught three teacher trainings. Her classes are challenging yet accessible. She encourages students to explore their ability under her safe instruction and yet find their edge physically and mentally. Her focus is to help students build a stronger yoga practice and get all the benefits associated with a serious yoga practice.

Sophia Spencer instructs the following:
  • Vinyasa Flow - All Levels
  • This class offers a well rounded practice for all.
    Starting with breath work, core work and gentle stretching, the body is warmed up by moving through Sun Salutations. At that point students get into deep stretching and twisting involving standing and balancing postures. After that, for advanced practitioners, it’s time to practice inversions. For newer students, it’s time to learn about inversions or simply practice something else such as shoulder standS or hip openers or anything that the student has been working on.
    Throughout the class, different options are given to suit individual needs. Students will be assisted one on one and adjustments given to deepen the practice.

  • Flow II
  • As a level II/III Vinyasa class students will be guided to self awareness through breath awareness and through breath awareness to finding a perfect balance between ease and effort, strength and graceful flow. This class is geared to regular, serious and knowledgable students and will include a variety of Sun Salutations, standing poses, balances, arm balances, inversions, backbends, forward bends,hip openers, twists, supine positions and savasana. You will receive a thorough awakening of strength, vitality, range of motion, centered, grounded mental emotional state and enhanced self awareness. Challenging sequences will build upon one another leading you into new and invigorating edge while encouraged to maintain poise and equanimity throughout.

    The studio temperature will be adjusted depending on outside weather conditions to suit the comfort level of students and to optimize the benefits of the practice. 

  • Flow All Levels
  • This class is a moderately paced class appropriate for ongoing/experienced level I students through advanced practitioners. All Levels connotes a mixed style class incorporating vinyasa yoga as well as attention to alignment and technique. Modifications and amplifications are given allowing the students to choose a more beginning or a more advanced practice according to their needs. Progressive, safe growth will always be emphasized. This is a beautiful opportunity to be inspired by your fellow students at all levels. Class will start with a proper body warm up, followed by attention to core stimulus. Asana combinations will systematically navigate the entire body. The room may be heated between 75-80 degrees and complimented by great music enhancing overall calm and flexibility. Savasana will complete practice as the student's mind, body, and spirit yoke together in peace.

  • Vinyasa I/II
  • This class consists of basic to intermediate poses sequenced at a moderate pace. Vinyasa will be used to link breath to movement to create a flowing meditation to build heat, strength, and flexibility. Students are advised by the teacher to rest when appropriate, but students always have rest as an option at any time. The class, though a bit more slanted towards the client with a consistent practice of 3 plus months, welcomes the beginner using basic foundational poses as a base. Modifications for all poses are clearly explained. The intermediate practitioner will find more advanced variations of the same poses offered. All will receive a proper body warm up, some core conditioning, and explanations regarding alignment and safe practice. The studio may be heated between 75 and 80 degrees and complimented by great music, supporting more flexibility and a calm state of mind. Savasana will complete the practice providing mental and physical rest, fluid connection to breath, self-acceptance, and peace.