Category: General

Private Yoga with Sharon Rudyk

November 2, 2012
Posted by Sharon
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In January 2013, I will be expanding my private yoga business in Pittsburgh.  Here is some information on why you might choose to take private sessions and how to get started.

What is a Private Session?  What are the Benefits?

Studying with Sharon is a holistic experience and you will be honored and kept safe as you explore movement, breath and mind.  Sharon does not offer large group classes and prefers to work with small groups or in private sessions.  Therefore, your experience with Sharon will be quite different than it might be at a large studio or gym where you get “lost in the crowd.”  This is a space for healing, personal transformation and the development of yoga-based skills that can be used throughout life to improve well-being and quality of life.

Private yoga sessions are scheduled at your convenience and Sharon will design your sessions based on your personal goals and what you would like to accomplish during each individual session.  For some students, they just find that due to their lifestyle or personality, they prefer private sessions.  For other students, they truly require private sessions due to an illness, mental or emotional condition, injury, disability or other physical, emotional or spiritual issues that demand individualized attention.  Whatever your reason for seeking private instruction, Sharon is delighted to work with you.

Studio Sessions

  • Studio sessions are all 50-minutes in length each and may be shared by up to two adults.
  • Please contact Sharon for payment plan options and to arrange for off-site or larger group sessions (412) 855-5692.
  • Obtain your FREE consultation and schedule your first private session by calling Sharon at (412) 855-5692.

Cost for Studio Sessions

Initial phone consultation: FREE

Single Session: $75

Four Session Package: $280 (save $20 over single session payments)

Eight Session Package: $550 (save $50 over single session payments)

Twelve Session Package: $825 (save $75 over single session payments-a whole FREE session!)

Cost for Phone/SKYPE Sessions

Single Session: $50 per 45-minutes

How many sessions do I need?

This is difficult to answer in a broad way as each student is different, but here are some general guidelines in terms of length of private study based on student goals.

New To Yoga Many students who are completely new to yoga find it helpful to take private sessions before practicing in a group environment.  Sharon finds that eight sessions, approximately one a week for two-months, is enough that most adults who are in relatively good shape find that they are confident enough to move forward practicing with a group.

Want to Design a Home Practice Many students want help designing a home practice that they can do on their own—-either at home, when traveling or to compliment classes and workshops that they like to take.  The length of time it takes to design an individualized home study program varries based on student experience level, personal goals and more.  But, in general, a student who has been taking yoga classes regularly for at least a year can learn a home practice sequence in about four-sessions.

My Lifestyle Requires Personal Sessions You may be a professional with so many meetings, responsibilities or be “on call” at all times or an artist or parent or care giver or someone who works “odd” shifts or maybe you are a grandparent who travels regularly to see your grandkids all over the world—-whatever your reason, it may be that you just can’t make it to group classes regularly.  That’s OK!  Schedule sessions at your convenience whenever you are able.

Experienced Student/Teacher Perhaps you are a yoga teacher who would like some one on one support for issues in teaching, alignment or for your own practice of more advanced poses, pranayama or meditation.  If you are working on a specific pose, a type of practice or just feel burned-out and need some new ideas to inject your practice with passion again, a private session might be just what you need!

Living with Chronic Pain, Illness, Stress or Anxiety If you are living with chronic pain (headaches, back/neck or shoulder pain, muscle or bone pain, pain from surgery or major injuries) or have a serious illness (cancer, chronic fatigue) or have severe stress and anxiety and are seeking to use yoga as part of your healing and wellness plan, then you will need to consult with Sharon about the best plan of action.  Many clients find that, with six to twelve months of regular sessions, they are not only in less pain and discomfort, but that they are able to practice on their own or in a group and experience the same benefit.  Working with a significant health issue is not a quick fix, but yoga has been documented to help alleviate many of these problems and does support other treatments that you may be receiving.  Sharon is NOT a doctor and it is important that you maintain your relationships with your doctors, take your medicine as prescribed and use yoga as a complementary practice.  If you are under the care of a doctor, it is important that you get their permission to start yoga.

Cancer Diagnosis, Compromised Immune System, Too Sick to Travel to the Studio? Sharon provides healing sessions and deep relaxation practices through SKYPE, over the phone or can sell you an interactive e-book or audio recording of practices that you can use at ANY time and in ANY place.  These sessions are not physically active and only require that you lie down in a comfortable place and have the means to actively listen to Sharon’s voice live over the phone (put me on speaker phone) or to a recording.

An Opportunity to be Generous

October 15, 2012
Posted by Sharon
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I am writing this morning because of a great tragedy that has happened in our community and with news of a way to be generous towards a family that has experienced profound loss.
Many of you know that my son Nicholas attends first grade at Greenfield Elementary School.  On Friday of last week, a devastating house fire took the lives of one of his classmate’s (Vernon Hayward) sister and cousin and he and his grandmother are left with absolutely nothing and no money to bury his sister and cousin with.  His aunt was providing childcare for the two young children while the grandmother walked to Greenfield to pick up  Vernon and when she returned, the house was engulfed by flames.  The aunt who was babysitting jumped out of a 3rd story window and is in critical condition with severe head and spine injuries. (WPXI article on the fire.)
I have pasted the request for assistance that the Greenfield PTO distributed on Saturday morning below.  There is an update here about making monetary donations to a fund for the Hayward Family that is set up at First National Bank.   They also need clothes and shoes (Vernon is a size 14 Husky and size 5 shoes).
While I am well aware that this is not the only tragedy and that human suffering is infinite, I also know that we receive great benefit by being generous and helping our fellow humans when we become aware of a need.  If you are in a position to help my son’s friend Vernon and his family in some way, then I wanted to make you aware of this opportunity for generosity.  If you are not in a position to help monetarily or have other ways that you provide help in your community, please include this little boy and his family in your thoughts and prayers.  We should never doubt the incredible power of healing thoughts and prayer (in any and all forms).
I will accept gift cards at the studio and deliver them to the school on your behalf.  This week I will also collect clothing donations.  If you are not able to come to the studio, please mail them to YOGA MATRIKA, 1406 S. Negley Avenue, Pittsburgh, PA 15217.  Please do not send or give cash.
Thank you to the entire Yoga Matrika community for your generosity of spirit and the beautiful practice that you share!
With love and gratitude,
Sharon
REQUEST from GREENFIELD PTO:
As most of you have heard, the house fire on Mirror St. in Greenfield yesterday afternoon was the home of Vernon Hayward one of our 1st graders. Vernon lived there with his grandmother, who had custody of him, and his younger sister and cousin. Vernon’s grandmother walked to pick him up from school on Fri. and they arrived home to see the fire. Both small children (his sister and cousin) have died and the babysitter who stayed home with them is in critical condition.
We are putting together a collection for Vernon and his grandmother. They have lost everything. We will be collecting clothes, gift cards, and monetary donations (make checks payable to Greenfield School PTO, memo Vernon). Mrs. Sanner has let us know that Vernon is a size 14 husky and a size 5 shoe.
Vernon is new to Greenfield School this year and his grandma said he is really enjoying it. If any parents can help transporting Vernon to school Monday-Thursday mornings (he has a ride on Fridays) it would be a great help to them. We hope to keep Vernon and his grandmother part of out Greenfield School Family and help them through this horrible time.
Thank you

Highest Potential

September 24, 2012
Posted by Sharon
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A little less than a month ago, the great scholar of yoga, Georg Feuerstein passed away.  I have been re-reading many of his books and writings and would like to share this excerpt from his work  that discusses why each of us should practice yoga. 

You can practice yoga to stay in shape, to get into shape, to find some calm in your otherwise chaotic sea of existence, but Feuerstein reminds us that the real gift of yoga is that it allows us to reach our highest potential as a human being.  We don’t have to limit ourselves to achievements—-now I can touch my toes, now I wait 10 seconds before exploding in rage, now I enjoy deep sleep, now I am strong enough to do 10/20/50 push-ups—-we can practice yoga as a self-realization project.   We can practice to remove obstacles to our highest potential.

Amazing.  Thank you for your beautiful work Georg Feuerstein. 

 

Okonomiyaki Makes Me Happy

September 10, 2012
Posted by Sharon
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Okonomiyaki is a comfortable and magnificent treat—salty, smooth, savory, warm and a culinary cuddle if I’ve ever had one.  When I left New York, I thought I might not ever have the opportunity to feast upon this little Japanese treat again as we were moving so far away from my favorite Geido restaurant in Park Slope (Or are they calling it Way South of Williamsburg now?).

Pittsburgh, the most wonderful thing has happened…Teppanyaki Kyoto has opened on Bryant Street in Highland Park.  They offer a wide selection of fillings (including vegetarian options) for Okonomiyaki and I am delighted to say that they do it “right.”  Now, Okonomiyaki can make you happy too!

This is an intimate restaurant and reservations are highly recommended if you wish for a table.  I suggest sitting at the counter so you can watch your Okonomiyaki being made right before your eyes.  There are all kinds of other little treats—noodles, ginger pork, fried chicken, octopus balls (don’t ask, just eat), seaweed salad, avocado and shrimp and much, much more.  Everything is beautiful in presentation and sure to bring joy to your little mouth. 

Teppanyaki Kyoto
Phone Number: (412) 441-1610

Posted by Sharon Fennimore Rudyk, owner of Yoga Matrika and Matrika Prenatal.  Sweet little yoga and meditation classes to help you maintain your okonomiyaki induced happiness! 

5808 Bryant St
Pittsburgh, PA 15206
Neighborhood: Highland Park

 

Pregnancy and Beyond

September 1, 2012
Posted by Sharon
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Please check out our Matrika Prenatal Website for all our fertility, pregnancy and postpartum classes, workshops and services.

Sign-up for our pregnancy and/or postnatal e-mail newsletter!

Matrika Prenatal Yoga & Exercise Class Schedule

All prenatal yoga classes are offered on an ongoing basis and you can start at any time.

 

WEDNESDAY
6:00 to 7:00 pm Prenatal Yoga & Exercise at YOGA MATRIKA
Pay online and enroll HERE.

THURSDAY
7:00-8:00 pm Seated Meditation at YOGA MATRIKA (2nd & 4th Thursdays)
[Note: this is not specifically a pregnancy class, but meditation is a safe and relaxing practice for women during pregnancy. A great class to share with a friend, partner or husband during your pregnancy!]
Pay online and enroll HERE.

SATURDAY
9:30 to 10:30 am
Prenatal Yoga & Exercise at YOGA MATRIKA
Pay online and enroll HERE.

 

Benefits of Yoga and Meditation During Pregnancy

Physical

  • Gentle movements improve posture so that you carry baby correctly and prevent backache
  • Improved circulation mean less varicose veins, hemorrhoids and fluid retention
  • Relieve fatigue
  • Alleviate minor discomforts such as heartburn, pain in hip joints and ribs, muscle cramps and headaches
  • Strengthen the body and learn poses that you can use during labor for comfort
  • Learn pelvic floor exercises and other techniques for strengthening your body for birth
  • Stay toned and fit during pregnancy. Fit moms recover faster from birthing.

Emotional

  • Balance mood and learn to center body and mind
  • Connect deeply with your baby before they are born

Social

  • Meet other expectant mothers
  • Be a part of a supportive community
  • Have fun!

Spiritual

  • Take the time to be quiet during this pregnancy
  • Access your own strength
  • Become aware of your fears and learn to work with yourself, your baby and your care providers with confidence
  • Know yourself and be better equipped to communicate your needs and desires to your birth partner, care providers and family
  • Create a sacred and special time to relax, hope and dream

What to Expect in a Matrika Prenatal Class

We do not expect prenatal yoga students to have any experience with yoga. Our prenatal yoga classes are appropriate for women in all weeks of pregnancy. Although each instructor has their own style and may provide a different emphasis or tone to their class, all classes include some stretching and breathing exercises, some asana (yoga poses) that will tone and strengthen the body and relaxation. There is no wrong way to do yoga and the more often you practice, the more familiar you will become with the poses. As you become more familiar with the poses and exercises, then you can turn your focus inward. Although some poses may be challenging and you will feel the stretches as you create greater flexibility in your body, you should never feel pain in a yoga class. This is true in any yoga class and not just prenatal yoga! If you are ever uncomfortable or have questions, your instructor can help you modify a pose or answer any questions that you might have. Our classes are intimate and non-competitive so you can receive personalized attention from well-trained instructors.

Our classes are not just gentle yoga classes modified for pregnancy. Our prenatal programs are designed specifically for pregnancy and we use yoga to prepare for birth and for being a mother. Labor, birth and mothering a newborn are not easy tasks. The focus, strength and awareness that you learn in prenatal yoga classes will give you the skills you need to meet these tasks with confidence. We support one another and the entire Matrika community is here for you now and after you have your baby.

Thank you to Red Lotus Photography for the beautiful photographs of Matrika Mammas. Check here for deals on fabulous pregnancy and newborn professional photos just for Matrika students.


CLICK on BANNER to shop for cloth diapers and great products for baby! New customers use code NEW2HBC and get 10% off their first order of $30 or more. Free shipping!

Matrika Mom & Baby Yoga Class Schedule

MONDAY
11:00 to noon Little Om Play Group
Adults with infant 9-months to toddler 2-years
Class starts SEPTEMBER 10, 2012. Class is ongoing and you can start at any time

WEDNESDAY
10:45 to 11:30 am Mom & Baby Yoga/Infant
Mothers or female care givers (this is a women only class) with infants from 4 weeks to one year.
Class starts SEPTEMBER 5, 2012. Class is ongoing and you can start any time

SATURDAY
10:30 to 11:45 am Mom and Baby Yoga/Infant
Class is ongoing and you can start any time

Already have a class package? Register Online HERE.

Matrika Mom & Baby Yoga Class Tuition

Your first class at Yoga Matrika is $5

Single Mom & Baby Class $10
[Valid for 12-months from date of purchase]

7-Class Package $70
[Valid for ALL classes at Yoga Matrika for 12-months from date of purchase]

CLASS DESCRIPTION

Mom & Baby Yoga

This is a yoga class for moms to share with infants up to one year of age. Toddlers and older children are welcome, but the yoga activities will focus on yoga for babies (gentle stretches, songs and playful movements). Yoga for moms is postnatal appropriate and we will always offer modifications for moms who have had surgical birth or need a more gentle practice for any reason. This is a breastfeeding supportive environment and we support all mothers, no matter how you choose to feed your baby, in feeding baby on demand.

Toddler Om

This is a class for moms and babies between 9-months (active crawling, cruising and early walking) and approximately 18-months. The yoga poses for baby are more active and there is less time and attention given to yoga for mom. Classes are 30-minutes and are a beautiful activity for moms and pre-toddlers and young toddlers to share. We schedule the class back to back with Mom and Baby yoga so you can catch up with all the other Matrika Mammas and babes in between classes. Moms, if you are looking for a class with more yoga for you, we highly recommend finding a way to take an adult yoga class on your own. If you need a recommendation for where to start, just give Sharon a call (412) 855-5692 or ask Rachel during class.

What to wear? What to bring?

You should wear comfortable clothing that you can move and stretch in. We practice in bare feet. You will want to bring everything you need to feed baby, diapers, a receiving blanket and any toys or snacks that you need to keep older babies and toddlers happy and comfortable. For your own comfort, please bring a yoga mat and a water bottle. You should bring a towel and burp cloths to pick up spills and thrills.

Mom & Baby Yoga Benefits

  • Increased strength, energy and endurance for mom
  • Recover physically & emotionally from pregnancy and childbirth
  • Stabilize strength in pelvic floor and abdominals
  • Learn yoga techniques to calm and delight baby
  • Bond with your baby and share an activity that brings you both increased health and happiness
  • Network with other new moms and share ideas, resources and support. Make new friends too!
  • Reduce anxiety, stress and some of the aches and pains of motherhood: sore shoulders, back and neck especially
  • Learn ways to cope when you feel overwhelmed and exhausted

Doing Yoga Together:
Preparations and Expectations

You love yoga and now you want to make it a part of your child’s life too. We are delighted that this is the case and we have a few things to keep in mind that will help you and your child enjoy the experience.

Keep an Open Mind

We find that it takes a couple of visits to the studio for children (ok, it’s actually true for adults too!) to understand what the activity is and what is expected of them. You might find that your child acts bored or is not interested in doing yoga. The way that babies and children enjoy yoga classes may be different from the way that you enjoy them. What we know is that, over time, sharing yoga together with your child creates beautiful memories and is time that you will cherish forever.

Prepare for Class

As much as possible, make sure that you and baby have had a snack and are wearing comfortable clothing. Try to leave enough time to get the studio so that there isn’t a lot of stress before class. Bring your little ones favorite toy or comfort item and some snacks as appropriate. Bring a receiving blanket for newborns and pre-crawling infants and a change of clothing and more diapering supplies than you think you need. For young children, after the first class, make sure that you talk with them about it and start talking about it again a few days before class—–remind them of the teacher’s name, another child’s name or some feature of class that they remember (a story, a sound or ritual).

Enjoy the Moment

When we release our expectations, we can enjoy whatever is happening. This is yoga! Yoga together is very different from adult yoga, but it allows us to stay fit and take time to meet our own needs as adults while sharing something that is very important to us with our children. Sometimes it goes as planned and sometimes it is a bit of a disaster, but know that you and your child are never judged at Yoga Matrika. There isn’t one of us who haven’t had a child tantrum during a Mom & Baby class or who didn’t have a baby who cried through an entire class——we welcome you and your little one, even if you are having “one of those days.”


CLICK on BANNER to shop for cloth diapers and great products for baby! New customers use code NEW2HBC and get 10% off their first order of $30 or more. Free shipping!

For everyone who has requested my class play lists for relaxing music for home yoga practice, resting, labor and just to enjoy, here is the mix that I played in class this past Tuesday (listed by artist, album, and song name):

Wah!, The Best of Wah!, Gayatri(Luscious Chill Mix)

Deva Premal, Embrace, Om Namo Bhagavate

David Newman, Love, Peace Chant, Ganesh Gayatri/Rising Sun

Deva Premal and Miten, Satsang-a Meditation in Song and Sil…, Sunrise

Royal Philharmonic Orchestra, The Most Relaxing Classical Music…, The Planets: Venus

Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Sacred Cloud Music

Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Distant Green Valley

Jean Marie Hays, Deep Relaxation, Music to Relax

Yoga for Fertility

September 1, 2012
Posted by Sharon
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Yoga Benefits that Optimize Fertility and Reproductive Health

  • stress relief
  • hormone balance
  • endocrine system support
  • increased circulation to reproductive organs
  • enhanced quality of sleep
  • decreased anxiety and fear

For IVF Support, Click HERE

For yoga for fertility that you can do at home, Click HERE

GROUP CLASSES in YOGA and MEDITATION

Yoga is a magnificent form of preparation for all creative activities and having a regular yoga practice is a beautiful way to support optimum fertility and reproductive health for men and women. Rather than think of yoga as one more thing you can do to help get pregnant or as an addition to any treatment you may be receiving for an “infertility” diagnosis, we believe that yoga should be something that you do for yourself. Enjoy!

Our classroom environment is kept to a comfortable temperature and we offer non-competitive classes that are ideal for women and men that are actively trying to conceive. All yoga and meditation classes on the schedule are excellent for supporting reproductive health. Check here for this week’s schedule of yoga classes. Tuition for group classes and private sessions can be found here.

YOGA for OPTIMUM FERTILITY

Next workshop scheduled for 5/5/2012 at 2:30pm. Register HERE.

Approximately four times a year, Sharon Rudyk offers a 2.5 hour workshop ($45 or $35 when you pre-register online) for women who wish to use yoga to support optimum fertility and reproductive health. In this 2.5 hour workshop, designed for women, we look at the creative energy of fertility and explore ways to support that creative energy through yoga. The type of yoga that supports fertility is nourishing and helps women release stress through movement, gentle stretching, breathing exercises and deep relaxation. The active poses and stretches help to release deeply held tension in the body, support the endocrine system and tone all of the interior organs. In addition to a discussion on how a regular yoga practice can help with fertility, we will practice a 45-minute yoga session together and a deep relaxation technique called Yoga Nidra. All participants will leave with a hand-out that provides a 20-minute yoga practice that they can do at home on their own and suggestions for books, CDs and DVDs that may be of help. This workshop is excellent for all women who are considering pregnancy. It may be of particular benefit to women who are experiencing or who have experienced fertility challenges. This type of nourishing practice is also beneficial to women who have irregular menstrual cycles, endometriosis, pelvic pain or pms. This workshop maintains the individual integrity and privacy of every woman participating and no one is asked to divulge their reasons for attending or to discuss their personal fertility experience or condition. The entire goal of the practice is to find comfort and joy in the body as it is, release tension and leave feeling calm, relaxed and hopeful. Absolutely no experience with yoga is required for this workshop, but all women should be cleared for physical exercise by their physicians.

PRIVATE SESSIONS

Sharon offers a variety of private session packages that might be of interest to students, male and female, that are opening their lives to the possibility of children. Please see the private sessions page for information and pricing can be found here. For a free phone consultation with Sharon regarding the right path for your specific needs and goals, please call (412) 855-5692.

E-BOOK

This e-book on yoga for fertility is $17 and contains easy to follow instructions for gentle practices you can do at home or on the go. The author is also available by e-mail for consultation if you have any questions about the practices and there is a no-risk money-back guarantee.

How to Register for Classes

August 16, 2012
Posted by Sharon
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Convenient Links for ALL students:
1) See the class schedule here.  You can register for classes using this schedule.  No matter what week it is now, you can scroll to future weeks and sign up for as many classes in the future as you like.
2) You can purchase a series package here.  Payments are not accepted at the studio.  You must pay for classes online or call Sharon (412) 855-5692 to make arrangements before coming to the studio.
REGISTRATION INFORMATION for ALL Yoga Matrika students
Due to the intimate nature of the space at Yoga Matrika, we limit class size to 6-8 students.  We allow six students to register online and have an active waiting list for two other sudents and we accept students from the waiting list on the day of class.  It is likely if you are placed on the waiting list that you will get a spot in class.  If you are not able to get on the waiting list, check back the day of class and see if something has opened up, but it is not likely that there will be space.  If any class has less than four students enrolled in any given week, that class is cancelled. As space is limited, we suggest enrolling in classes that you wish to take as soon as possible.  You can cancel your reservation for any individual class a minimum of 24-hours before that class is scheduled to start without any penalty.  Cancellations made after 24-hours will be charged one class visit regardless of your actual attendance (example: you have a 5-class package and you try to cancel your reservation 2-hours before class, you will then have a 4-class package because we will penalize this late cancellation with one class from your package.)
REGISTRATION INFORMATION for MATRIKA PRENATAL CLASSES
Our prenatal classes are offered in both 6-week series for $60 (these require registration for a specific series of 6-consecutive classes with no make-up classes for missed classes) and as drop-in classes.  Drop-in classes are paid for as single classes or with a series package: $5 first class, $18 single class, $80 5-class package valid for one year, $140 10-class package valid for one class per week for 12 weeks, $220 for a 20-class package valid for two-classes per week for 12 weeks or a 30-class package valid for three-classes per week for 12 weeks.  If you REGISTER for a SERIES, then you are automatically enrolled in all 6-classes in that series.  You do not need to check in each week and modify your registration and if you can’t make it, you don’t need to un-enroll.  If you purchase a CLASS PACKAGE, then you must go to the class schedule and enroll in each individual class you wish to take a minimum of 24-hours before that class is scheduled to start.  We regret that we can not guarantee space in any individual class.  Basically, if you purchase a 10-class package and wait to enroll in your prenatal class, you might find that it is full—-it would then be up to you to find some other suitable class to take or you forfeit that week’s class.  There are no refunds and tuition is not transferable.  In the unusual and unlikely case that you are put on medical bed-rest during your pregnancy, we are happy to apply your remaining 5 or less classes to your account as a Mom and Baby class package that will be valid for six months after your actual birthing day.  We are not able to refund series registrations or apply that tuition to a future package.
In summary, it is most convenient and cost effective for you to register for classes in 6-week series ($10 per class), but this is also the least flexible option.  If this is not possible for you or you are late in your pregnancy and know you can’t attend most of the series or if you are early in your prenancy and want the flexibility to take other classes, then buy a class package that allows you to take any one (10-class package for $140) or two classes a week (20-class pacakge for $220).  If you need complete flexibility and your schedule and life are not predictable, then purchase a 5-class package that is valid for a whole year.