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Free Spirits Yoga

Free Spirits Yoga is a school dedicated to the exploration of each individual's authentic path to awakening with a focus on the practices found through the fusion of the Traditional Holy Science of Yoga and Shamanic Indigenous Wisdom. Students will also find influences from many other spiritual paths such as Kundalini Yoga, Buddhism, Hinduism, and Christianity. We believe that there are as many ways to heal and become connected to the highest aspect of ourselves as there are beings roaming this vast earth.

Our mission is to create a sacred space that is steeped in the practices of non-judgement, non-harming, humility, respect of ourselves and others as well as unconditional love and compassion for all living beings. This is a space to learn sincere gratitude for the being that you truly are, and to cultivate the discernment and courage to allow your voice to come through clearly and beautifully in a safe and sacred environment. This is a place to create change.

Students can expect to leave classes at Free Spirits Yoga feeling calm, clear, balanced, rejuvenated, and inspired. Students can also expect something different at Free Spirits, something that touches you deep within the heart, the ability to connect to your highest self and learn to fearlessly move from this place at all times. Come and experience the fun and inspirational teachers at Free Spirits Yoga!


Latest News

: December at Free Spirits Yoga

Posted by Admin on 2014-12-01 13:44:55 MST


It is December and that means the season of abundance is upon us! A time of year when we celebrate our faith in many different ways to renue our spirit and come to a deeper Knowing of who we really are. One of the most powerful symbols of this time of year is the Christmas Tree. I thought you would enjoy a deepend perspective on the importance and sacredness of the Trees in our lives so that we may give them thanks and turn to them for inspiration and strength in times of need. May your Holiday Season be blessed with Light and Love! Om Shanti Om

To be one with the trees is to know Life within your own spirit - Chief Sequoia


In lush valleys and forests, where majestic Guardians stand tall, their awesome beauty a reminder of ancient settlements, the mystical realm of "Standing People" communicate a language and await our arrival. Perhaps because of their constant presence we take them for granted. Trees, however, are a vital and nurturing force representing the fabric of all communities providing us with nourishment, a constant source of medicine, and the very air we breathe is improved by their presence.

Trees hold a special significance as both practical providers and powerful spiritual presences and have witnessed life on earth over large expanses of time. Spirit breathes aliveness into their mystical individuality.

These magnificent "Guardians," belong to the Earth Element and are ruled by Gabriel. In many cultures a tree symbolizes the world center, where heaven and earth touch, where all times and places converge. For this reason trees are considered sacred and provide a focal point for meditation, enlightenment, guidance and prayer and if we are open to their energy, will converse with us.

This info came from the following link.


Family Development Yoga and Classes at Free Spirits!

Prenatal Yoga w/ Audrey
Mondays 4-5:15pm
Beginning in January
$11 drop-in | $60 for 6 Classes

- Registration Open Now!

Mommy & Me Yoga w/ Audrey
Thursdays 10:45am-12pm
$11 drop-in | $60 for 6 Classes

- Registration Open Now!

HypnoBirthing® Class Beginning in January wtih Sadie Kneidel
Class Description
HypnoBirthing® is a birthing philosophy based on profound mental and physical relaxation.  Mothers and their birth companions learn cues and techniques to induce a calm, confident state, in which they are free of fear and tension. Research (http://www.hypnobirthing.co.uk/hypnosis_in_childbirth_research.shtml) indicates that HypnoBirthing® women experience lower rates of pain medication, interventions, surgery, and long hospital stays.
Teacher Bio
In addition to being a certified HypnoBirthing® practitoner, Sadie Kneidel has a master's degree in Clinical Mental Health Counseling from the University of North Carolina at Greensboro.  With a bachelor's degree in Women's Studies and Spanish Language, she offers bilingual services and is trained to work sensitively with issues of sex and gender.  In addition, Sadie is a certified yoga instructor, having completed Free Spirits Yoga's 200-hour Road to Self Teacher Training & Healing Quest.  Finally, she holds a reiki II certificate and is also an ordained ceremonial officiant through Light & Energy Workers Association.

She has been teaching HypnoBirthing® since the life-changing birth of her son at Women's Birth and Wellness Center, in Chapel Hill, NC.

Class Pricing
The HypnoBirthing® Institute recommends a cost of $300 per couple for 5 2.5-hour group classes. However, I am committed to making the classes available to anyone who needs them.  If this price is prohibitive to you, a need-based sliding scale is available.  Private classes are available upon request for a negotiable fee.  For more info, check out www.greensborohypnobirthing.com.

Class Dates
Classes will meet Sundays from 4-6:30pm
January 11th, 25th and February 1st, 15th and 22nd.


For a Limited Time we are offering a Groupon for this class!


">Asana Photo of the Month:
Kapyasana - Monkey Pose or Cresent Lunge

Audrey MacNamara Sheldon


****Photo by Bonnie Stanley Photography


  • Releases tension in the hips which may relieve sciatica.
  • Balance
  • Opening the hips.
  • Stretches the hamstrings, quadriceps, and groin.
  • Strengthens the knees.
  • Builds mental focus

Low Lunge  is a yoga pose that helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees. The main focus of low lunge yoga is on the neck, armpits, chest, lungs as well as the above mentioned parts of the body.

Private Sessions w/ Audrey MacNamara Sheldon
A great way to deepen your personal Yoga practice and kick start your focus, creativity, and fulfill your physical and abundance goals is to work one on one!

Founder of Free Spirits Yoga has been practicing yoga and shamanism since 1998 and has been a certified 500hr Expert Teacher since 2006. Audrey is passionate about the power of yoga, self care and energy work.
She brings her creative and intuitive skills to all her offerings at FSY. Every session is uniquely designed to meet the students needs at every meeting to accomplish their personal goals.

Audrey will be offering private Shamanic Yoga
instruction and Reiki sessions beginning in January! Make your apts now

She will offer in 1/2hr increments -1/2hr $35, 1hr $60, 1.5hr $85.

Packages also available!
Purchase 4 1hr sessions $220 and Save $20
Purchase 6 1hr sessions for $320 and Save $40
Purchase 8 1hr sessions for $460 and Save $60 (1hr free!)
Purchase 10 1hr sessions for $520 and Save $80
You have six months to utilize the private sessions for
Yoga or Reiki or any combination of the two!


"Road to Self" 2015 Yoga Teacher Training and Healing Quest


We are so excited to be offering our third session of the Road to Self 200 hr Yoga Teacher Training and Healing Quest beginning January 2015. This program will be a full immersion into a deeper understanding of yoga as well as Ourselves. Although the program will be deeply founded in the traditional practices and philosophies of yoga we will also be exploring our personal practice through the teachings from Indigenous and Shamanic Wisdom. Students in this program will learn safe, fun and intuitive ways to share the Holy Science of Yoga by deepening their own personal practice. Our goal is to cultivate a fun, compassionate, dogma free environment to teach and practice safely, successfully and compassionately.


Students  will meet once a month for nine months beginning in March  2015, see below for weekend dates. We have developed a uniquely tailored program that cultivates  each individuals unique gifts to be shared with group and community through the Traditional Science of Yoga, Shamanic Practices and the Magic of Healing Circles. Deepening, understanding and healing our local and global community is at the heart of this program. Understanding that each student is also a contributor and without the input, participation and financial backing the program wouldn't be possible.

However, you do not have to be a teacher or even desire to become a teacher to participate in this unique and exciting journey to the Self. One must only have the authentic desire to dive deeply into the sea of Truth and wish to learn a sacred and beautiful way to assist others to do the same.


Beginning March 2015 - 1 weekend a month for 9 months

Program Costs

$1350/$150 per weekend or $1200 for those that wish to pay prior to the beginning the program and would also waive the registration fee.

* $150/weekend - Friday evenings 6-9pm (students meeting at Audreys home for Ceremonial Fire most Friday evenings) / Saturdays 2-8pm  & Sundays from 9-5pm

Pre-registration required with $40 registration fee unless tuition paid in Full by February  15th 2015.

200 total contact hours - 240 hr total with outside assignments. Once registration is complete students will receive a reading list and first weekend schedule.

***Students are responsible for all payments of all weekends even if the weekend is missed. Prior communication with  program director Audrey MacNamara  Sheldon recommended in special circumstances so that a plan to cover what has been missed is developed.


Meetings occur Friday evenings 6-9pm, Saturdays 2-8pm, Sundays 9-5pm. Attendance Required but special circumstances are considered.

  • March 6, 7 & 8

  • April  3, 4 & 5 (Subject to Change)

  • May 1, 2 & 3

  • June 5, 6 & 7

  • July 3, 4 & 5

  • August 28, 29 & 30

  • September 25, 26 & 27

  • October 23, 24 & 25 (Subject to Change)

  • November 20, 21 & 22

  • December 18, 19 & 20

  • Graduation Ceremony held Sunday 12/19/13 from 2-5pm with potluck feast and celebration. Please email info@freespiritsyoga.com to register!

In this training we will cover the following:

  • Developing Beginner and Intermediate Yoga Classes

  • Adjustments and Modifications

  • Appropriate Pranayama Techniques

  • Anatomy and Physiology Specific to Yoga and Energy Work

  • Appropriate Meditation Techniques

  • Working with Ceremony and Ritual for Personal Healing

  • Teaching and Understanding the Chakras and Nadis

  • How to Hold Ceremonial and Sacred Circles for Transformational Healing

  • Patanjali’s 8 Limbs of Yoga - The foundation of a solid yoga practice

  • Intuitive and Sacred Eating

  • Development of the Intuitive Teacher

  • Silence as a Foundational Practice for Teachers

  • Journaling, Walking and Creation Ceremony as Healing Modalities

  • Teaching Yoga Nidra

  • Traditional Matras and Sacred Ceremonial Songs

  • Gratitude and its Power

This program is a comprehensive immersion program into the Self. It is powerful, fun, and life changing. The bonds that are made in the circle between the students are often ones that can last a lifetime. This information is appropriate for any and all who feel lead to its call. How it will transform each individual's life through its use is the journey and the Road to the Self. Please consider this seriously and join us as we take this Road Together for the betterment and healing of ALL!

">Shamanic Yoga Workshop Series w/ Audrey Sheldon
Beginning in January 2015:

Building Your Shamanic Tool Kit

Through the combination of Shamanism and Yoga we find a path that is heart centered, grounded in our connection to the earth as well as full of light and direct Self Knowledge . A way to develop our relationship to all of creation through a deeper understanding of physical, mental, emotional, energetic and spiritual aspects of ourselves. A way to honor the light and the shadow. We not only learn to still the mind and withdraw the senses in compassionate non-attachment but also explore the spiritual realms of our dreams to access truths personal and sacred. This is a practice of rediscovering all that makes us whole, content and healthy.

Also as Shamanic Yogis we are developing the ability to heal ourselves and our community with the tools that we develop from our own personal experience. In this workshop series students will develop useful tools and skill to build on their ability to heal themselves and share this powerful healing with those around them.

All Workshops are held from 2-8pm on the last Saturday of the month
Cost is $450/Student for all six workshops.
$240 must be paid by January 15th to hold spot and remainder paid by the first class January 31st.

Reading Suggestions:

Saturday January 31st -  Dream Journeying - Introduction and Importance
In this workshop we will be introduced to the  foundational practice of Dream Journeying,  the practice of direct access to our own Inner Knowing through this powerful, healing and ancient Shamanic practice. Dream Journeying will be a foundational practice throughout the entire workshop series.

Saturday February 28th - Developing Relationship with All of Creation
In this segment of the Shamanic Tool Kit Workshop series students will learn the importance of developing a relationship with all aspect of life. Shamanism honors all and learns form all. Students will learn how to use tools such as medicine walk, creation ceremony, abundance ceremony to come into right relationship with all that Source has created.

Saturday March 28th - Sacred Movement and Practices of Awareness
In this segment students will learn how to heal through movement and stillness. Our ability to  journey into the deepest parts of ourselves to unlock hidden blockages through the use of our breath, body and soul centered movement to heal and balance all aspects: physical, mental, emotional, and spiritual for healing and wholeness. 

Saturday April 25th - Medicine Objects and Creation Ceremony
In this segment students will learn the importance of our personal medicine objects and how to work with them to create powerful, balanced, grounded healing in ourselves and others.  Access to tapping into our creativity is a powerful key to magical changes in our lives. We learn to breath life into the objects around us.

Saturday May 30th - Birth, Death & Rebirth
In this final segment of the series students will learn the power of birth, death and rebirth. Honoring the cycles of life to allow for all aspects to come into total and complete balance in the physical and spirit worlds.  Learning that no light may be present without shadow.

email for registration: audrey@freespiritsyoga.com



">New Classes w/ Brianna Taylor beginning in December!

Special Rate for the month of December!
$5 - Student Drop in
$8 - Regular Drop in

$11 - Regular Drop in beginning January

Brianna Taylor is a multidisciplinary movement artist, performer, teacher, scholar and investigator. She started dancing as soon as she could walk, and recently completed her MFA in Choreography from the University of North Carolina at Greensboro, where she was also a teaching assistant, instructing courses in contemporary and African dance, yoga, and dance appreciation. Her work has been showcased in the San Francisco Bay area, Greensboro, NC, Boulder, CO, Portland, OR, and Washington, DC, and her scholarly work was presented at 2013 SEWSA Conference held that year at UNCG. In 2008 she was a founding member of SoShe's Performance Collective, based in the Bay Area. Brianna has collaborated and performed with a variety of artists around the United States, and in Ghana, West Africa. She holds a B.A. in Dance from the University of Colorado, Boulder, where she was a company member of The Skeleton Dance Project with Onye Ozuzu, and Logo Ligi West African Dance Ensemble with the Mensah Brothers. In Boulder, she also co-directed the performance collective Separation Anxiety and produced work in several fringe festivals. Brianna trained in yoga at the Laughing Lotus School of Yoga in San Francisco, and the Eldorado Mountain Yoga Ashram in Eldorado, CO, and has taught dance and yoga to people of all ages since 2003. Her intention as a teacher is to hold space for students to find openness and joy in their bodies, through movement, breath, alignment, and sound, and she encourages an environment of listening and nurturing, playfulness and love. Brianna is grateful to all of her teachers, in all of their colorful forms, who continue to inspire her daily.

Slow Flow w/ Brianna Taylor

Tuesdays| 9:30-10:30am
Slow Flow: An all levels class, easing into a mediative and mindful morning flow. A great way to say good morning to your body and greet the day feeling grounded, open and centered.  


All Levels Vinyasa w/ Brianna Taylor

Fridays | 12-1pm
All Levels Vinyasa: An all levels flow class, focusing on mindful integration of the breath, alignment and weaving through asanas, accompanied by music and inspiring words.  


December Schedule

See website www.freespiritsyoga.com for more info

RTS Level I - Prenatal & Restorative Yoga w/ Audrey


RTS Level III - Advanced Shamanic Flow w/ Audrey

Slow Flow w/ Brianna Taylor

RTS Level II/III - Mindful Powerful Flow w/ Tricia

RTS Level I - Beginner Flow w/ Tricia
RTS Level II - Morning Vinyasa Flow w/ Sarah
RTS Level I/II - Shamanic Flow w/ Audrey
RTS Level I - Beginner Flow w/ Audrey
                                            * by donation class

RTS Level I - Slow Flow w/ Jenna

Mommy & Me Yoga w/ Audrey
All Levels Vinayasa w/ Brianna
RTS Level II w/ Audrey
RTS Level I - Beginner Flow w/ Rotating Teachers

                                                                 * by donation class

Intermediate Yoga w/ Nikki
Gentle Deep Stretch w/ Nikki


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What Our Students Are Saying

"In a world where space is all taken up with noise, fear, expectation, judgment, and hyperactivity, the gratitude circle at Free Spirits Yoga has made ample room to breathe, appreciate, hope, dream, and become again."

"My life is my teaching...I always want my students to be able to come to me about anything." Read the article in the MISSION: Beautiful blog about studio owner Audrey Stephens."
-Article by Christina Calabria

"Monday evening class is perfect for students wishing to explore a vigorous vinyasa flow, yet focus the awareness on the internal environment—the true meaning of yoga. The class is challenging but Audrey adapts instruction to fit the needs of students working at all levels. This class is the perfect way to begin the workweek."




Our own true nature is infinite joy! Always
happy, always peaceful, always free!
- Swami Satchidananda