Welcome to Yoga by the Sea with Casey Gash BFA E-RYT!

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What do I need to know about classes?

When to arrive?

What to bring?

Hydration & Eating before?

New to Yoga

Benefits of Yoga

Find the La Grua Center

Click here to find the La Grua Center in Stonington CT

Yoga Classes

Basic Gentle Yoga

Yoga Flow ~ Vinyasa Hour

What is Yoga?

By Casey Gash E-RYT

Read Here

Yoga Traditions
(Small Sampling)

Bhakti & Jnana Yoga

Hatha & Raja

Vinyasa Flow (Modern)




"You are seeking joy and peace in far-off places. But the spring of joy is in your heart. The haven of peace is in yourself."

–Sri Sathya Sai Baba



Class Descriptions

Every Yoga by the Sea class with Casey Gash E-RYT incorporates mindfulness, meditation, yoga postures and more to promote the union of body, mind and spirit – ultimately to cultivate joy, health and peace of mind.


Click here for Yoga by the Sea classes with Casey Gash BFA E-RYT

Classes must be paid for in person at the time of class by check or cash. Click above for our schedule.

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Find La Grua Center in Stonington Borough, Connecticut

Yoga by the Sea with Casey Gash BFA E-RYT at the La Grua Center
La Grua Center is located at: 32 Water Street in Stonington Borough, Stonington Connecticut 06378

See Class Days and Times on our Schedule Page, HERE

The La Grua Center, Stonington CT

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What do I need to know about Yoga by the Sea Classes with Casey?

See our schedule HERE and drop in

The Yoga by the Sea Mantra: Everybody is Different

Every body is different, from others, and even from themselves day to day. Students are encouraged to listen to their body, and modify movement to support their needs.

What's the Temperature?

Classes are at comfortable 'room' temperature, and are not artificially 'heated'. Please dress in layers for your comfort. Temperatures may vary depending on where Casey is teaching class.

When to Arrive?

Come to class at least 10 minutes in advance of your first class. Please park in the Stonington Commons lot at the La Grua Center. Please do not park around the La Grua Center, as this is designated for residents.

What to Bring? What to Wear?

Please bring a yoga mat! You may also bring a water bottle & towel if desired.

Wear comfortable clothing. You may also wear sporty clothing, but it is not necessary if you find other clothing more comfortable.

Hydration & Eating Before Yoga?

Keeping hydrated is always recommended, whether you are meditating or moving. For your comfort, please bring anything that supports your practice. Please feel free to bring a water bottle or drink in a non-breakable container.

It is recommend that you arrive 1 hour or more after a meal.

New to Yoga - Yoga Instruction

Our basic gentle classes offer yoga instruction for new to yoga

Join us for Basic/Gentle Yoga. Reduce stress, increase flexibility, gently strengthen & experience meditation. No yoga experience necessary! Our Basic/Gentle yoga classes offer detailed instruction that safely leads you through every pose, and introduces meditation and breath techniques. Basic classes move at a steady pace, with plenty of breath and time to integrate each learning experience. Great for new to yoga to experienced practitioners. This is a practice that is sustainable for life.

For students who want to dive into yoga in a more energetic way, our Basic Yoga Flow also offers detailed instruction and modifications so that students can feel supported while practicing. Yoga flow postures require going up and down from the ground at a brisk pace. Please take our Basic Gentle class for more measured transitions.

Text by Casey Gash.

Benefits of Yoga - the Short List!

Yoga has a whole host of benefits! Here are some of the highlights:

~ Yoga is a holistic practice, recognizing the whole person ~

• Integration of body, mind and spirit (yoga means 'union' and recognizes the whole person)

• Decreases stress, relaxes the body and mind (through meditation and more)

• Increases oxygen with Pranayama (breathing techniques increase Prana; life-force energy)

• Increases awareness and focus, stimulates the brain

• Strengthens the whole body (yoga stimulates all of the muscles in the body)

• Stretches tight muscles (yoga is a wonderful compliment to muscle-building activities)

• Increases joint mobility (yoga can be very beneficial for arthritis and other conditions)


casey gash ryt chakra healingBasic Gentle Yoga (gentle rejuvenating yoga)

No yoga experience is necessary ~ perfect for beginners as well as experienced practitioners ~ a practice for life

Basic Gentle yoga offers a rejuvenating peaceful yoga class with foundational postures, led at a steady pace, a gentle to moderate intensity. Detailed instruction walks you through every pose. Great for brand-new to yoga and experienced practitioners!

Seasoned yogis and new students can benefit from gentle yoga! Stretch away tensions, bring movement into stiff joints, and calm the mind. This class is ideal for anyone looking to de-stress, develop range of motion and flexibility without over-exertion, gently build strength, and receive the healing benefits of yoga. A car accident that occurred a few years ago, has radically changed Casey's approach to yoga.

Every Yoga by the Sea class incorporates mindfulness, meditation, yoga postures and more to promote the union of body, mind and spirit – ultimately to cultivate joy, health and peace of mind. Students are empowered to develop self-knowledge through self-inquiy and transformation.

Text by Casey Gash.

See our schedule here, and drop in!

Meditation & Relaxation

Meditation & Relaxation is included in every Yoga by the Sea class.

Meditation helps access deeper levels of conscious and unconscious awareness, including connection to the higher self. It has long been implemented as a path to the Divine nature, the true self. The health benefits of meditation are many, including stress reduction of the nervous system, muscles and mind. Meditation helps one explore deep peace and tranquility, and opens the door to possibilities. Text by Casey Gash.

Sea Flow Style ~ Basic Yoga Flow ~ Vinyasa Hour (no vinyasa classes are currently offered)

casey gash bfa e-rytMove at a steady pace ~ for beginners and experienced practitioners ~

Some experience suggested, but not required. Yoga flow sequences require students to go up and down from the floor at a steady pace.

Classes with flowing postures are most notably referred to as 'Vinyasa Flow' a term coined by Shiva Rae and adopted world-wide.

Our yoga flow classes are engaging energizing classes with flowing yoga postures, coordinating mindful movement and conscious breathing. Students are supported to work at their own personal edge of challenge within their own range of motion, to develop strength, flexibility, balance, and explore the body/mind connection. Students are empowered to develop self-knowledge through self-inquiry, and are guided through ancient yogic practices, yoga philosophy, the chakras, energy healing and transformation. Every Yoga by the Sea class incorporates mindfulness, meditation, yoga postures and more to promote the union of body, mind and spirit – to cultivate health and peace of mind. Text by Casey Gash.

See our schedule, and drop in!


What is Yoga?

By Casey Gash BFA E-RYT

"It is my intention as a yoga teacher to help our students understand aspects of the ancient sacred practice which they are undertaking.

Yoga is deeply rooted in the ancient Hindu & Vedic cultures of India, and has spread West over time. Many aspects have been lost and misunderstood in our Western interpretations, as often happens as cultures cross.

For many yoga is a practice of movements of the body, for many others it is a deeply devotional Divine pathway. Yoga's roots are indeed deeply divine, 'yoga' itself means 'union with the divine' in the ancient Vedas. It is an inclusive practice, and deeply individualized. There is no one path, only many offerings and options.

As a student of yoga, you may choose to seek yoga's deeper meanings. For that purpose, I have written about a very small sampling of yoga principles and common 21st century approaches with some of the deeper meanings intertwined ~ only scratching the surface of the ancient practice." –Casey Gash, BFA, E-RYT, Yoga by the Sea co-Founder

If you are a yoga studio or blogger and use this text as your own yoga description, please note this source as ©Casey Gash E-RYT Yoga by the Sea.

Bhakti Yoga (Devotion) ~ Jnana Yoga (Wisdom)

Bhakti Yoga is the yoga of love and devotion. Jnana Yoga is the yoga path of wisdom. These are the highest practice of yoga, the most direct path to the Divine (Paramatma, Spirit, God, the Creator, Oneness, Universal and Unconditional Love, whom your spiritmay identify with), toward self-realization and Oneness.

Devotional practices can include all of the 'Eight Limbs' of Yoga – if done with love and devotion. The path of' Jnana', is integral to 'self-study', or the path that seeks knowledge of the divine within, the highest self, and the source of life.

The Eight Limbs as described in the Yoga Sūtras of Patañjali are: Yama (healthful restraints), Niyama (healthful observance), Asana (healthful movement of the body), Pranayama (increase of life-force Prana energy, the breath), Pratyahara (healthful inward focus and stillness), Dharana (concentration & self-study), Dhyana (meditation), Samādhi (integration, wholeness, truth, bliss). Bhakti seeks to honor the Divine Presence in all things and all beings.
Text by Casey Gash, RYT

Yoga's Roots: Raja Yoga ~ Hatha Yoga ~ Ashtanga ~ Kriya Yoga

Yoga, 'Union' means union with the Divine. The ancient sacred texts ~ the Vedas, describe 'yoga', and use the word 'yoga' to mean this union. Great teachers like Paramahansa Yogananda brought the ancient teachings directly to the West almost 100 years ago.

Hatha yoga is one of the systems brought to the West, and is the basis for most yoga classes in these modern times, which derive from the more ancient 'Raja Yoga' or Royal Yoga.

Raja Yoga includes Patañjali's Yoga Sutras, Sacred Venerable Texts which help teach the path of Dharma, Right-Livlihood, Truth and Union with the Divine. In Raja Yoga, the reason for the posture of seated meditation (the yoga 'asana' that was described), is there to assist the student on their path to the Divine.

Our classes explore many elements of the multi-faceted practices of the Eight-limbed (Ashtanga) path of Yoga as first described in the Yoga Sūtras of Patañjali: Yama (healthful restraints), Niyama (healthful observance), Asana (healthful movement of the body), Pranayama (increase of life-force Prana energy, the breath), Pratyahara (healthful inward focus and stillness), Dharana (concentration & self-study), Dhyana (meditation), Samādhi (integration, wholeness, truth, bliss).

Text by Casey Gash, RYT

Vinyasa Flow ~ Modern ~ Many Variations

The term 'Vinyasa Flow' was coined by the pioneed Shiva Rae, who has come to further develop the practice in her own Prana Flow® style. Modern Vinyasa Flow is derived from ancient Hindu traditions, and has led to many varying traditions and teachers who have stylized their own variations. Vinyasa Flow styles all link Prana (breath, life-force) to movement, and often include Surya Namaskar (Sun Salutations), and movements at a steady flowing pace. The source of Surya Namaskar is debated, but some scholars trace it back to ancient times.

Modern teachers like pioneer Shiva Rae have increased the breadth and scope of our understanding of Vinyasa, by including the ancient teachings in her own still-evolving Prana Flow® style with the yoga poses or 'Asanas.' Shiva Rae is also a pioneer in bringing more ancient yogic techniques derived from Tantra, including bringing forth new translations from Tantric scholars into the deeper aspects of yoga asana.

One of the longest standing Modern Vinyasa styles is 'Ashtanga.' This vinyasa yoga was transitted orally through many teachers in ancient times. Some modern interpretations can be traced to Raja of Aund, Ramamohana Brahmachari to Tirumalai Krishnamacharya and then to K. Patthabi Jois, who popularized the practice in the West.

'Ashtanga' is named after and and based on the eight fold path or eight limbs of Yoga as outlined by Master Patanjali in the Ancient Yoga Sutras. The Ashtanga method stresses daily Vinyasa (movement linked to breath) where a series of Asana (poses) are practiced in a specific sequence, using ujjayi breathing, mula bandha, uddiyana bandha and drishti.

Although, there are many schools of Vinyasa which say less about yoga's ancient roots, and rather focus on the movements and effects on the physical body. Each pratitioner derives what they need from the practice of vinyasa.

Text by (and the opinion of) Casey Gash, RYT

Iyengar Yoga and it's Influence

Yogacharya B.K.S. Iyengar, a renowned yoga master and spiritual leader, known as Guruji developed and evolved techniques which use belts and props to assist practitioners towards a practice that suits their needs. Teaching from the perspective of the Yoga Sutras of Patanjali, B.K.S. Iyengar has assisted many on their journey of yoga, has authored many books including Light on Yoga in 1966, and was a pioneer in leading large group classes.

Many styles of yoga have been influenced by Iyengar, including Restorative Yoga and Kripalu Yoga. Yoga by the Sea may at times offer props and straps to assist students so that the postures may be comfortable and effective. Text by Casey Gash.

Kirtan ~ Devotional Chant

The practice of kirtan involves a participatory chanting of songs or Sanskrit mantra' with the accompaniment of instruments like the harmonium, flute, tablas, or other percussion. It is a form of Bhakti, or devotional yoga. Similar to the Blues and Gospel music, kirtan is founded on a 'call-and-response' format between a leader (kirtankar) and a group, or sangha. While practicing kirtan, any playful dance or musical improvisation is encouraged! Come join us and practice this form of devotional yoga. Express yourself, and celebrate the body, the breath and the spirit! Text by Mark Geyer.


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