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SUMMERTIME YOGA

13 May

Hayloft-YogaHAYLOFT YOGA

every Tuesday from 7pm – 8pm
at Double S Quarter Horses
15216 Colony Road in Bow WA
$10 to drop in – all are welcome


BackCareYogaBACK CARE YOGA

every Friday from 10:30am – noon
at The Center of Holistic Wellness
609 Murdock Street in Sedro Woolley
$15 – pre-register here.


Supine-Pelvic-tilt-tuckHAYLOFT YOGA
~ OVERNIGHT RETREAT ~

*is now being planned!  Mark your calendar!
at Double S Quarter Horses
15216 Colony Road in Bow WA
July 9-10, 2016time TBA


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TONIGHT! Moving into Stillness …

30 Dec

Embodied Intention Setting for the New Year

Stillness_Peace

Painting by artist Claudia Tremblay

Join Suzy, Sylvia and Jessie for a two and a half hour workshop to help you connect with your body and set a deeply inspired intention for the new year.

Wednesday December 30, 2016
7:00 pm – 9:00 pm
at
Sedro Woolley Physical Therapy
$5-$15 sliding scale


100% of proceeds will be donated to Animals As Natural Therapy.  ANT offers healing programs based on the knowledge that animals can teach humans important life skills: respect for self and others, trust-building, and clear communication. As a 501(c)3 non-profit, ANT operates out of Windy Acres, a one-hundred-year-old, 5-acre farm in Bellingham. Windy Acres provides a peaceful, secluded spot for animal and human partners to practice their healing work. Over the past decade, ANT has touched the lives of thousands of children and adults.  Learn more here!


The Workshop

Take the classical New Years Resolutions deeper inside for an experience that won’t fade as the year progresses.  When we connect with our physical bodies, we can open a gateway to a deeper truth.  As we listen inward, we can find surprising insights that, if we choose, can guide us through this new year.

This Workshop is open to beginners and all levels.  We will begin with a warm up, exploring gentle yoga and graceful ballet movements led by Sylvia, Certified Registered Yoga Instructor.  Suzy, Yoga Instructor and Licensed Massage Therapist, will guide us through some Tai Chi, Yoga, and neuro-facilitation movements to really connect with flow.  Jessie, Experienced Registered Yoga & Meditation Instructor, will bring us into stillness with a gentle cool down and an Intention-Setting meditation.

Throughout this workshop, we will quiet the mind and connect within to find our highest intention from inside, then set it strongly and affirm it within a supportive community setting, establishing the foundation for a New Year guided by our embodied insights.

No previous yoga experience required.  Bring a mat if you have one, don’t worry if you don’t (yoga mats will be provided).  Bring your friends!  You may RSVP to reserve your spot, or just come join us the day of.


 

“I have been a seeker and I still am, but I stopped asking the books and the stars. I started listening to the teaching of my Soul.”

—Rumi

All proceeds benefit Cascade Job Corps HEAL program.


The Instructors

Jessie-ProfileJessie Tierney is a 320-hour Yoga Alliance Certified & Registered Yoga Instructor through the Shambhava School of Yoga.  She is en route to Physical Therapy school, where she plans to integrate yoga, horses, and the outdoors with Physical Therapy for a complete, holistic approach to  healing that addresses the physical, emotional, and subtle body.  Yoga transformed Jessie’s life in profound ways, and she is deeply honored to offer this empowering practice to others.  She currently teaches at the Sedro Woolley Center for Holistic Wellness.  Learn more about Jessie at YogAscent.wordpress.com and HorsebackYoga.wordpress.com; contact her via phone 312.857.3454 or Jessie Yoga at gmail dot com.

suzieSuzy Cornell was born and raised in Seattle, WA and received her BA in Physical Education from Western Washington University in 1985.  She has over 20 years experience in the field of Adult Fitness and has taught Yoga and Pilates for over 10 years.  She received her yoga certification from Pacific Yoga at The Yoga Tree in Seattle, and has continued her education through YogaFit, Inc, obtaining certifications in Levels 1-5, Prenatal Yoga and YogaFit for Seniors.  She was certified in Pilates through Balance Within in Redmond.  She currently teaches at the Sedro Woolley Center for Holistic Wellness.  Learn more about Suzy at SkagitValleyBodyFree.wordpress.com, contact her via phone 206.669.0857 or email her from her site.

Sylvia_TraskSylvia Trask began practicing yoga at age 10, inspired by the quiet it brought her inside.  She studies her yoga bible, Light on Yoga by B.K.S. Iyengar.  Sylvia has shared her practice for four decades in many settings: on the trail with fellow backpackers and trail maintenance friends, in the classroom, in ballet and yoga studios, and naturally into whatever setting she finds herself in.  Yoga is a central element in Sylvia’s life and flows freely into everything else, including ballet, massage therapy and her gardens.  Sylvia currently teaches yoga at the Woolley Market three days per week.  Contact Sylvia for more information: 360-707-8321.


Help us spread the word!

(flier coming soon)

New Punch Cards

2 Dec

Punch Cards

If your punch card has expired, come in for classes in December-quick!  All expired punch cards will be purged January 1st.  

Starting in January, punch cards will expire 3 months to the day from when they were purchased.  It is my intention that this will help you make the commitment to prioritize your yoga practice and come consistently to class.  This way, the class can progress and we can all grow together!

10 classes for $100
The best value for those of you who intend to come regularly to yoga.  This option gives you three months for ten classes.  That’s $5 off each class – a tremendous $50 savings!

8 classes for $90
This is a good option if you’re looking for a great value but might not be as consistent with classes.  This option gives you three months to attend eight classes and saves you $30.

Drop in rate is $15 per class

How to purchase
Punch cards can be purchased in person with Jessie or online at my secure shop (I can ship them to you or give them to you when you attend your first yoga class).  Punch cards are a great holiday gift idea!

Both class passes expire three months from the date of purchase.


 

Note:  Punch cards can now be used for either Back Care Yoga classes on Fridays (must RSVP ahead of time with 48 hours notice of need to cancel for a refund – no exceptions) or All Levels Yoga Classes on Thursday nights. 

Children’s Yoga at Valley Kids Therapy

31 Jul

This fun class is open to all past and present patients at Valley Kids Therapy in Mount Vernon

Suggested $5 donation

RSVP required

KidsYogaSubscribe to Jessie’s Yoga e-mail list here.

New! Calendar of Yoga Classes!

25 Mar

I am excited to announce that I now have a go-to calendar for all Yoga classes, workshops, events and more, thanks to Google Calendar.  You’ll be able to find this calendar on my Yoga Classes page on the YogAscent site and on my home page on the Horseback Yoga site.  I hope you find this useful!

 

 

Free Yoga Festival

4 Mar

FreeYogaFestival2015 Yoga instructors from across the Valley offer an entire day of free yoga classes in the upstairs of the Mount Vernon Food CoOp.  Come up to the third floor, kick off your shoes and explore a variety of yoga styles in celebration of the rich diversity of yoga offered in the Valley.  Each class starts on the hour every hour beginning at 11 am.  Classes are suitable for all levels (including beginners!).  Bring your own yoga mat if you have one–otherwise, supplies will be provided.  No RSVP needed ~ come as you are!

Saturday May 16th, 2015

11:00 – 11:45 am Structural Yoga Therapy with Kathleen Grimbly

12:00 – 12:45 pm Children’s Yoga with Jessica Azeez

1:00 – 1:45 pm Chair Yoga with Simme Bobrosky

2:00 – 2:45 pm Yin Yoga with Shelley Dorland

3:00 – 3:45 pm Power Flow  with Krista Squibb  

4:00 – 4:45 pm Yoga Pilates Infusion with Suzy Cornell

5:00 – 5:45 pm Gentle Back Care Yoga with Jessie Tierney


Classes & Instructors


Structural Yoga Therapy ~ 11:00 – 11:45 am

Kathleen_Grimbly

Kathleen Grimbly

In this Joint-Freeing Series, students will be guided through gentle work that can restore range of motion and reveal and heal muscular imbalance and joint pain.  This practice is an ideal warm up for all physical activities, with body-mind-spirit practices of union. Kathleen Grimbly has been a Kripalu Yoga Teacher since 1995,  Yoga Therapy practitioner and student since 2002 and is a Postural Analysis Specialist.  She leads and instructs sea kayak, x-c ski, bike and hike retreats and tours, incorporating sport specific yoga practices,  teaches at Holden Village and various symposiums.  Contact Kathleen here.


Children’s Yoga ~ 12:00 – 12:45 pm

Jessica

Jessica

Children will be immersed in a fun and child-friendly yoga class taught by Jessica with songs, movement, stories and play. Parents are welcomed to join. Ages 3-6

Jessica Azeez is a 500 RYT with a Bachelor’s degree in Yoga and a minor in Contemplative Education from Naropa University. Jessica also has a certification and training in Storytime Yoga and Prenatal Yoga. She completed her Level 1 and 2 ChildLight Yoga TeacherTraining and Yoga 4 Classrooms Trainer Intensive in August 2014. Jessica holds a CO and CA teachers license with an endorsement in Elementary Education. In addition, Jessica is a certified Waldorf teacher through the Rudolf Steiner College in CA.
She is currently weaving her love for yoga, children, songs and stories into her children’s yoga classes. Her children’s yoga business is entitled Story Blossom Yoga, LLC. She teaches at several locations and schools in the Skagit County of WA state. Jessica also teaches private and group yoga classes to adults. When she is not teaching yoga she is working part time at the Lululemon Athletica Outlet in Burlington, WA.
It is her hope that the yogic lifestyle and philosophy will inspire children and adults in schools and at home and that a shift towards greater peace and joy be felt throughout the nation and in every classroom.
You can find Jessica teaching yoga at Cresent Moon Yoga Studio in La Conner, Studio 1010 in Anacortes, The Children’s Museum of Skagit County in Burlington, The Anacortes School District (seasonal after school programs), & private homes.
For more information please visit www.storyblossomyoga.com

Chair Yoga ~ 1:00 – 1:45 pm

simme yoga day

Simme Bobrosky

Move through life in grace and ease in a conscious journey of self discovery. This Hatha Yoga class is presented in the holistic style of Akandha Yoga. Akhanda  means whole, complete, unbroken. This style of yoga, transmitted from Yogi Vishvketu, promotes flexibility, strength, healing, relaxation, inspiration, clarity of mind and inner peace. Fully realize the mind-heart-body connection in a class designed for YOU. Simme’s class will include chanting, breath work, asana and meditation. Her focus is with the senior population, adapting poses for those with chronic pain, orthopedic and dis-ease limitations. We will be using the chair for seated poses and standing balance poses.  Learn more about Akhanda yoga here. Simme Bobrosky, OTR/L, RYT of Yoga Heart Space has practiced yoga for 20 years and is a Yoga Alliance certified instructor who completed her 200 hour certification course in Rishikesh, India in 2008.  She is a Registered/Licensed Occupational Therapist and a certified Reiki Master.  She leads kirtan in Skagit Valley and sings at local retirement homes, farmers markets and churches.  Kirtan is devotional chanting in Sanskrit that allows us to “connect with and express the JOY within.”  Deeply resonant sacred words are chanted with musical accompaniment in the call/response model called kirtan. She offers yoga classes in group and private instruction.  Visit her website, YogaHeartSpace.com.


Yin Yoga ~ 2:00 – 2:45 pm

Shelley Dorland

Shelley Dorland

As we age and/or become more sedentary, our bodies may experience chronic pain and stiffness. Yin Yoga is a quiet, personal practice to help the nadis, or energy channels of the body to open, becoming more alive and healthy. Yin postures are gentle floor poses held in a relaxed, meditative way designed to release tight muscles, joints and connective tissue, and to stimulate new cell growth. With long, relaxed, gentle traction we are able to heal and rebuild our bodies. Some experience in yoga is helpful, but not required. Yin yoga is gentle by nature, so that all may participate. If you can lie down or sit on the floor, you can do yin yoga. Shelley took her first yoga class in 1997 and it was love at first downward facing dog. She began taking yoga classes 5 days a week and was soon enrolled in a teacher training program. Since then she has been studying and teaching yoga nearly everyday for 14 years, studied in many styles of yoga with world class teachers including Naga, Hatha, Ashtanga, Kundalini, Iyengar, Vinyasa, and Anusara. She has also studied Yin Yoga and Anatomy of Yoga with Paul Grilley in 2006 and recently completed a 20 hour Yin training program at Twist Yoga Edmonds Wa in 2014. Shelley has deepened her practice and expanding her teaching skills by completing a 100hr Anusara Teacher Training Program and 100hr Anusara immersion in 2010. She also has extensive studies in Yoga as Therapy with Douglas Keller and Yoga Philosophy with Douglas Brooks. She currently owns and teaches at Riverwalk Yoga Studio in Mount Vernon.


Power Flow ~ 3:00 – 3:45 pm

Krista'

Krista Squibb

Power Flow is a moving style of yoga where poses run together in a slow, fluid way connecting your breath almost like a dance.  Sometimes holding postures longer to really feel the heat and other times moving a bit quicker.  Working hard while learning to relax.  Strong emphasis on breath and an over all balance to your body. Creating strength, flexibility and endurance.  All levels are welcome.  Class is usually done in a 80 degree room. Krista discovered yoga while trying to heal wrist and back pain and never looked backed.  She brings 14 years of teaching experience.  She owned and operated Hot Yoga of Laurelhurst in Seattle for over 8 years before moving and settling in beautiful Skagit Valley with her family.  She has been through Bikram Chaurdry and Ana Forrest teacher trainings and has been lucky enough to have taken many workshops over the years with some of our best master teachers including, Shiva Rea, Bryan Kest, Baron Baptist and Shakta Kaur Khalsa.  She also holds a certificate of training in Pilates.   Krista’s style is an eclectic blend of her years of experience. Krista teaches in her studio, Bay View Yoga, in Bow, WA.


Yoga Pilates Infusion ~ 4:00 – 4:45 pm

Suzy Cornell

Suzy Cornell

Yoga Pilates Infusion for Beginners is a practice that uses breath and  movement to increase deep core strength & stability while also expanding range of motion in all the major joints of the body.  If you have never practiced yoga or pilates before, if you want to learn how to access those elusive deep core muscles, or if you wish to learn how to find balance in body and beyond, this is the class for you! Suzy Cornell was born and raised in Seattle, WA and received her BA in Physical Education from Western Washington University in 1985.  She has over 20 years experience in the field of Adult Fitness and has taught Yoga and Pilates for over 10 years.  She received her yoga certification from Pacific Yoga at The Yoga Tree in Seattle, and has continued her education through YogaFit, Inc, obtaining certifications in Levels 1-5, Prenatal Yoga and YogaFit for Seniors.  She was certified in Pilates through Balance Within in Redmond. Suzy teaches Yoga Therapy at the Center for Holistic Wellness in Sedro-Woolley and is a Licensed Massage Practitioner and Structural Medicine Specialist out of Body Free in Concrete.


Gentle Back Care Yoga ~ 5:00 – 5:45 pm

Jessie-Profile

Jessie Tierney

Gentle Back Care Yoga introduces you to mindful breath work and focused, gentle movements that bring balance and stability to the deep core muscles of the spine.  As we gently learn to locate, activate, strengthen and stretch, we gain the tools we need to bring the body into balance and freedom. Jessie Tierney is a is a 320-Hour Yoga Alliance Certified & Registered graduate of the Shambhava School of Yoga.  She is en route to Physical Therapy school, where she intends to integrate the ancient science of yoga with modern western medicine for a holistic and lasting approach to healing. Jessie teaches weekly yoga classes and a variety of workshops at the Sedro Woolley Center for Holistic Wellness and Hayloft Yoga classes & Horseback Yoga Workhsops at Double S Quarter Horses in Bow, WA.


YogaFestival_Collage

Spread the word!

You can find more details, RSVP (not required), spread the word and join the conversation on Facebook (just click here).

FreeYogaFestival2015

Download the 2015 Yoga Poster.

See you at the Festival!

Moving Into Stillness …

11 Dec

Embodied Intention Setting for the New Year

Stillness_Peace

Painting by artist Claudia Tremblay

Join Suzy, Sylvia and Jessie for a 2-hour workshop to help you connect with your body and set a deeply inspired intention for the new year.

Saturday, January 3, 2015
10:00 am – 12:00 pm
at
The Woolley Market (upstairs) in Downtown Sedro Woolley
$5-$15 sliding scale
100% of proceeds will be donated to Cascade Job Corps’ HEAL (healthy eating active lifestyles) Program, offering students yoga classes, reflexology, good foods, and healthy living educational opportunities in Skagit Valley.


The Workshop

Take the classical New Years Resolutions deeper inside for an experience that won’t fade as the year progresses.  When we connect with our physical bodies, we can open a gateway to a deeper truth.  As we listen inward, we can find surprising insights that, if we choose, can guide us through this new year.

This Workshop is open to beginners and all levels.  We will begin with a warm up, exploring gentle yoga and graceful ballet movements led by Sylvia, Yoga & Ballet Instructor.  Suzy, Yoga Instructor and Licensed Massage Therapist, will guide us through some Tai Chi, Yoga, and neuro-facilitation movements to really connect with flow.  Jessie, Yoga Instructor, will bring us into stillness with a gentle cool down and an Intention-Setting meditation.

Throughout this workshop, we will quiet the mind and connect within to find our highest intention from inside, then set it strongly and affirm it within a supportive community setting, establishing the foundation for a New Year guided by our embodied insights.

No previous yoga experience required.  Bring a mat if you have one, don’t worry if you don’t (yoga mats will be provided).  Bring your friends!  You may RSVP to reserve your spot, or just come join us the day of.


 

“I have been a seeker and I still am, but I stopped asking the books and the stars. I started listening to the teaching of my Soul.”

—Rumi

All proceeds benefit Cascade Job Corps HEAL program.


The Instructors

Jessie-ProfileJessie Tierney is a 320-hour Yoga Alliance Certified & Registered Yoga Instructor through the Shambhava School of Yoga.  She is en route to Physical Therapy school, where she plans to integrate yoga, horses, and the outdoors with Physical Therapy for a complete, holistic approach to  healing that addresses the physical, emotional, and subtle body.  Yoga transformed Jessie’s life in profound ways, and she is deeply honored to offer this empowering practice to others.  She currently teaches at the Sedro Woolley Center for Holistic Wellness.  Learn more about Jessie at YogAscent.wordpress.com and HorsebackYoga.wordpress.com; contact her via phone 312.857.3454 or Jessie Yoga at gmail dot com.

suzieSuzy Cornell was born and raised in Seattle, WA and received her BA in Physical Education from Western Washington University in 1985.  She has over 20 years experience in the field of Adult Fitness and has taught Yoga and Pilates for over 10 years.  She received her yoga certification from Pacific Yoga at The Yoga Tree in Seattle, and has continued her education through YogaFit, Inc, obtaining certifications in Levels 1-5, Prenatal Yoga and YogaFit for Seniors.  She was certified in Pilates through Balance Within in Redmond.  She currently teaches at the Sedro Woolley Center for Holistic Wellness.  Learn more about Suzy at SkagitValleyBodyFree.wordpress.com, contact her via phone 206.669.0857 or email her from her site.

Sylvia_TraskSylvia Trask began practicing yoga at age 10, inspired by the quiet it brought her inside.  She studies her yoga bible, Light on Yoga by B.K.S. Iyengar.  Sylvia has shared her practice for four decades in many settings: on the trail with fellow backpackers and trail maintenance friends, in the classroom, in ballet and yoga studios, and naturally into whatever setting she finds herself in.  Yoga is a central element in Sylvia’s life and flows freely into everything else, including ballet, massage therapy and her gardens.  Sylvia currently teaches yoga at the Woolley Market three days per week.  Contact Sylvia for more information: 360-707-8321.

Help spread the word!

Moving_Into_Stillness_Flier01

Like and share on Facebook.

Here is a pdf of the Moving into Stillness flier.

Back Care Vinyasa II: Upper Back, Neck & Shoulder Love

3 Sep

This Vinyasa is dedicated to Nathan Malcomb (the photographer’s boots are in the picture below ~ his healing journey inspired many of the postures included here), and also in gratitude and dedication to all my beloved teachers, past, present and future.  Namaste.


 

1V1.Supported_FishBegin in Supta Matsyasana on a rolled up blanket or mat: hips on the floor with your spine and back of your head resting on support. Knees bent (or if comfortable, legs out straight). Enjoy at least ten slow, deep breaths, gradually lengthening the duration of the inhale and exhale. You may choose to place your hands on your ribcage to help guide breath into the space of the circumference of your ribs.

 

Note: the next three asanas can be done seated, standing at the wall, or supine

1V2.Angel_Arms

With knees bent, practice dynamic Snow Angels on a rolled up mat / blanket: palms face the sky, inhale arms out to sides, then overhead, thumbs almost touching. Exhale stretch arms out to the sides and down next to hips. Keep the elbows straight, extending through the fingertips, hovering the backs of the hands just an inch off the floor. Keep the low back long, gently pressing the small of your back toward the floor and depressing shoulders away from your ears.

 

1V3_Nerve_Glide

For Owl~Eyes Nerve Glides begin with arms out to sides, pointing your fingers toward your head, palms facing out (1). Bend your elbows so your fingers point toward your ears (2). This may be a deep stretch for you; if so, continue inhaling fingers toward ears and exhaling arms out to sides.

When you can do (1) and (2) without feeling tingling in your arms or hands, you may progress to (3), pointing your fingers down toward your shoulders as you draw your elbows up. Once this feels accessible without discomfort, progress to (4), lifting your elbows up further: this is akin to the “Owl Eyes” you may be familiar with from childhood. Feel free to create circles with your fingers and Hoot if it makes you smile

 

1V4.Nerve_Glides_Waitress_style

Keeping shoulders lowered away from the ears & back of your neck long, bend the elbows and flip palms facing overhead. Inhale, then exhale to extend the arms out to the sides until you feel a gentle sensation in your arms. Inhale, draw hands in toward your shoulders. Continue dynamic Serving Tray Nerve Glide for up to ten breaths.

 

1V5.Extension_on_Rolled_Mat

Be mindful of the alignment of the neck: not looking down or up, simply straight forward at the sky. Feel the back of the head sink subtly into the rolled up mat. Feet are hip wide apart; press into your heels and allow knees to rest together or hip wide apart. Keep the shoulders depressed away from the ears, gently flattening your low back toward your rolled up blanket or mat.

Practice Shoulder Extension dynamically first, flipping your palms to face each other at your sides, inhale arms up so fingers touch the sky on the inhale and lowering the arms over your head toward the earth on the exhale. Inhale up again so fingers touch the sky, then lower back toward the hips on the exhale. Continue for ten rounds of breath.

Once that feels supple yet strong, you may progress to Setu Bandha Sarvangasana (Bridge ~ see Vinyasa I) moving your arms dynamically as you lift your hips up toward the sky. Arms lift as hips lift on the inhale; arms lower as hips lower on the exhale.

 

1V8.Supported_Matsyasana

From where you are, keep your neck relaxed as you lift your hips up. Scoot your palms and forearms toward your rolled up blanket / mat as much as you can without discomfort. Notice the broadening of your front chest, your collarbone area. Keep your low back neutral, drawing tailbone gently toward your heels. Enjoy five breaths here. This may be your edge (that’s great!) so enjoy Modified Matsyasana as you breathe into any space where you feel tension.

If it is appropriate for your neck and shoulders, progress to Matsyasana (Fish): keeping your neck relaxed, roll your shoulders down away from your ears and press your elbows and palms firmly into the earth. From the strength of your arms pressing into the earth, draw your heart up toward the sun, shoulders back and down to lift the chest. The elbows bend slightly, the crown of the head is resting on your support, but not holding the weight (arms support this position). Keep the low back from arching; find the extension in your upper back.

To come out of the pose, lengthen the back of the neck (draw your chin toward your chest) at the same time as you straighten the elbows, gently lowering yourself back onto support.

 

1V8.Prone_Tadasana

For Prone Tadasana, roll to your belly, resting your forehead on a blanket or the floor. Tuck your toes under, draw your inner thighs toward the sky; lift your kneecaps; root your pubic bone down. Place your palms under shoulders. Lift the shoulders back, away from the floor and ears. Stay here, continuing to rest the head on a blanket for ten breaths. If this feels simple, inhale to gently lift the face from the blanket without looking up or down, hovering your hose and chin just barely off the floor. Broadening the chest and back, take three breaths here, lowering on an exhale to return the forehead to the blanket.  Check out this video for some more in-depth instruction.

 

1V9.IYTs

I’s Y’s and T’s begin in the same orientation as above (remember the legs and pubic bone), with the forehead on a blanket or the floor. For Y’s Begin with arms at your sides, palms down. Keep your forehead resting on the blanket as you gain strength. Eventually, you may lift your forehead up to hover just a few centimeters above your blanket once you become stronger in this posture. Inhale, lift the palms and the shoulders up toward the sky. Exhale lower. Repeat for five rounds of breath.

Progress to T’s by bringing your arms out to airplane position, palms facing the floor. Keep elbows straight as you lift the palms up and shoulders up. Exhale lower. Repeat for 5 rounds of breath.

When you feel very strong with Y’s and T’s, progress to I’s (or Superman), with arms overhead, palms facing one another. Find starfish fingers as you extend out through your fingers and out through your heels. Plug the shoulders into their sockets. As you inhale, lengthen the arms (keeping shoulders plugged in) and lift the hands and shoulders up. Exhale lower. Whew! Repeat for 5 rounds of breath.

 

1V17.Bhaktasana_Side_Stretch

For Bhaktasana Variation (Devotional), begin on hands and knees. Sink your hips back and down toward your heels (if you have knee or hip pain, place a folded blanket behind your knees or in your hip crease). Inhale, reach your spine and side body long, walking your hands forward without lifting your hips. Exhale, walk your hands to the right. Enjoy the side stretch for five full breaths. Inhale, walk your hands to center. Re-lengthen your spine. Exhale, walk your hands to the left. Enjoy this side for five full breaths. Inhale to return to center.

 

1V15.Puppy_Pose

From hands and knees, shift your hips back a few inches (not all the way to your heels), and walk your hands forward to find Puppy Pose. Allow your heart to melt toward the earth with each exhale, feeling length in your shoulders and side body. Stay for five to ten breaths, melting deeper with each exhale. Note: If you are already very flexible in the shoulders (or tend to hyperextend), instead of melting with each exhale, press firmly into your hands and lift your inner elbows up toward the sky, rotating your shoulders to build strength rather than flexibility.

 

1V14.Adho_Mukha_Svanasana_strap

Beginning on hands and knees, place a strap on your forearms so that they are shoulder-wide apart. Palms spread wide, index fingers parallel. Inhale, tuck your toes under. Exhale, draw your navel toward your spine. On your next exhale, lift your hips up and back for Adho Mukha Svanasana (Downward Dog) with strap. Allow your spine to lengthen (bend the knees if your spine rounds) and press your palms into the earth. Rotate your shoulders down and wrap them around your ribcage while keeping the strap taught. Exhale to lower your knees to the floor.  Click here for alternatives and more work in the pose.

 

1V16.Thread_NeedleThread the Needle begins with a neutral spine on hands and keens. Inhale the right arm out to the side, palm facing down. Exhale, thread the right arm through, just behind the left arm. This is a twist, so allow your left elbow to bend as you continue to reach the right arm across. Inhale to come up, reaching the right arm out to the side again. Repeat on the left side. After about 5 rounds on each side, building strength first, you may choose to find depth in the pose by threading the needle until you can rest the back of your right arm, shoulder, and temple on the earth. You may move your left hand a few inches away from your body. Press your left hand into the earth to help spiral the spine, heart opening toward your left forearm, keeping the hips square so that you feel the twist in your upper back (not lumbar). You may choose to stay for five breaths.

 

1V12.Yoga_Jet_Pack

Begin seated in the center of a chair or standing for Yoga Jet Pack. Place the center of a strap behind the base of your neck, draw the strap forward around the shoulders, then back and across the upper back. Take hold of the ends of the strap. Inhale, lift the chest, exhale pull the ends of the strap forward to strap yourself into the jet pack! You may choose to clasp the belt and wear the strap while you are performing an activity to increase your awareness of your posture. Enjoy five breaths here, then release yourself from the strap.

 

1V19-21.Neck_Shld_Variations

Practice this Shoulder, Neck & Forearm Warming Cycle seated or standing. Inhale, roll your shoulders up; exhale shoulders back and down to pocket the blades. You can repeat this as many times as you like for tension release and to help find a relaxed seat for your shoulders.

Next, inhale with your chin level with the floor, exhale to draw your chin straight back. You may choose to use one hand to gently guide your head. Eventually progress to hands and knees (drawing the back of the head up toward the sky against gravity).

Finally, use your breath and awareness to explore the wrist stretches shown on the bottom row.

 

1V13.Gomukasana

You may sit, stand, or sit on your heels (pictured) for Gomukasana (cow face) Arms. Take your strap in the right hand. Inhale, lift the right arm straight up overhead. Externally rotate the arm. Exhale, bend at the elbow (right hand comes to shoulder). You may use your left hand to gently guide the right forearm to roll in. Inhale, reach your left arm out to the side, palm facing back. Exhale, bend your left elbow, reaching your arm across your back comfortably. Find the strap, clasping it with your left hand. Inhale, lift the heart and the chin level with the floor. Exhale, roll the shoulders back and down. Enjoy five breaths here, softening the shoulders with each exhale. Inhale to gently slide your left hand down the strap, releasing the strap and extending your arms out to T. Exhale, release your arms to your sides. Repeat on the other side.

 

1V20.Namaskar_Stretch

Place your hands in prayer position. Slowly, keeping the heels of the hands touching, lower your hands to find a gentle Namascar Wrist Stretch. Inhale, lift the hands up to heart center. Repeat dynamically with your breath five to ten times.

 

1V22.Robins_Breath

Practice Robin’s Breath seated or standing. Inhale hands to Namascar. Exhale, point your fingers away from heart center, pressing your palms together. Extend your arms straight ahead. Inhale, spread the arms wide apart like you are spreading your wings, lifting your chest up toward the sky (lifting your gaze is optional if appropriate for your neck). Exhale, draw the chin to chest, tucking the tail under, rounding the spine as you return your palms together in front of you. Inhale, draw the hands in to heart center, finding a neutral spine. Repeat for five rounds of Robin’s Breath.   You may choose to hold any expression of this flow for a few breaths, perhaps exploring the openness of the chest or the roundness of the spine. Do what feels great for your body.

 

1V11.Garudasana_Arms

Inhale your arms out to T.  Exhale, hug yourself, wrapping your left arm over your right (1).  Walk your fingers toward your shoulder blades, massaging your back here as you breathe.  Inhale to draw the backs of your arms together (2).  You can stay here, working in the pose.  Inhale to lift the elbows up; exhale drawing the shoulders down and back.  If it is accessible to you, you may choose to draw your left thumb toward your nose, then wrap your arms further so your palms touch.  Breathe deeply into the space between the shoulders for Garudasana (Eagle), keeping your chin lifted, gazing softly through your arms.  Enjoy up to ten breaths here, being gentle with your shoulders.  Exhale, slowly unwrap your arms and reach out to T.  On the next exhale, relax your arms to the sides.  Repeat with the right arm on top.

 

1V23.Cervical_BackBend

Interlace the fingers at the base of the skull, thumbs pointing down your neck toward your shoulders. Inhale, reach tall through your crown. Exhale, draw your elbows forward. Inhale, lift your elbows up toward the sky as your gaze follows, finding a very gentle supported Cervical Spine Upper Backbend. Keep the low back from arching by lengthening your tailbone down, finding a lift to the back of the heart. Exhale, then inhale, using your arms to return your gaze forward.

 

1V23.Strap_Neck_Release

Upper Trap Release with strap begins seated on one end of your strap. Bring the strap up your back and over one shoulder. Holding onto the strap inhale, then exhale pulling gently. Keep a steady gentle pull as you exhale, lowering the opposite ear toward the shoulder. Breathe fully here to release the muscles of the upper shoulders. Inhale to return to center. Exhale, gaze over the opposite shoulder, lowering your chin toward your shoulder. Breathe here. Inhale lift the gaze and return to face forward. Repeat each on the opposite side.  Special thanks to the amazing Emily M-P at CorePhysio in Fairhaven for this gem!

 

1V25.Baradvajasana1

Baradvajasana on Chair (Sage Twist) emphasizes the twist while keeping hips level: Inhale the right arm out to the side, thumb pointing down(similar to Gomukasana). Exhale, bend the right elbow and walk the arm across your back. If you reach, gently clasp your left forearm. If not, you may loop a strap around your left forearm and hold onto the strap. Inhale, lengthen up through the crown of your head. Exhale, twist from the belly button toward the right. Inhale staying in the twist, lifting through your crown. Exhale, finding more depth. Perhaps the left hand reaches toward the right hip. Continue working to lengthen the spine on the in-breath, and deepening the twist on the exhale. Keep the hips squared forward and the gaze in line with the sternum. After five to ten rounds of breath, inhale to unwind and face forward. Release the arms. Repeat on the other side.

 

V28.Standing_Twist

Come to standing next to the wall so it is next to your left hip.  Find Tadasana.  Inhale, lift your left knee so that it is level with your hip (avoid lifting the hip as the knee comes up).  Exhale navel to spine as you place your right hand on your left thigh or knee.  Inhale lift the heart.  Keeping both hip points forward, exhale to twist your belly button toward the wall (left) to find a Standing Wall Twist.  Inhale here to re-lift the spine and check in with the alignment of the hips.  Exhale, find a deeper twist.  Continue working in this way, slowly spider-walking your fingers along the wall to gently increase the twist.  Keep your gaze in the same direction as your sternum.  To come out, inhale face forward; exhale lower the left foot to the floor.  Switch directions and repeat, lifting the right knee and twisting right.

 

1V23.Wall_Cactus

Lean against the wall as though you are sitting in a chair. Inhale, find Cactus Arms, palms facing away from the wall. It is okay if your arms hover away from the wall. Keep the shoulders seated as you inhale, draw the hands overhead. Exhale through cactus arms, drawing the elbows into your sides. Repeat for five breaths, inhaling arms overhead and exhaling to lower.

 

1V27.Wall_Arms

Posture Practice at Wall / Utkatasana at Wall begins the same as above. Notice if your chin or shoulders come forward of the wall. Plug your shoulders back to touch the wall and see if you can touch the back of your head to the wall, keeping your chin level with the floor. This may be a sufficient practice to work with for awhile. As you progress, inhale to lift your arms parallel with the floor, palms facing each other. Plug your shoulders into the wall on the exhale. Magnetize your pinkies toward one another to externally rotate the shoulders. Inhale, lifting your arms up a few inches. See that your back hasn’t arched away from the wall. Working with breath, gradually inhale to lift your arms higher (pause on the exhale), keeping the back body in contact with the wall. Exhale to release the arms down to the sides.

 

1V30.Bent_Knee_Savasana

Savasana Variation with the legs elevated on a chair or knees bent if you wish to nourish the low back. Otherwise, you may choose to extend the legs fully onto the floor. Settle in. Make any modifications so that you can surrender completely here. Soften all muscles, all thoughts, even the breath. Watch the activity of the mind, the breath, as an observer, for at least ten minutes as you fully integrate all the benefits from your practice.

 


Enjoy your yoga journey! Our bodies have so much to teach us. Be patient, soften, persist, and practice. Let your body be your guide.

The highest potential in me honors the highest potential in you.
Namaste.


Here are some useful resources for more work with the neck, shoulders, and thoracic spine:

Back Care Vinyasa I: Awakening the Deep Core

27 Aug

This Vinyasa is dedicated to Terri Cook of TLC Horsemanship.  She dreamed up the idea of a specialized series of workshops inspired by an intention to heal from back discomfort and gently bring balance and strength into the body.  I also offer this vinyasa in gratitude and dedication to all my beloved teachers, past, present and future.  Namaste.


Yogic_Belly_breath_variationॐ   Yogic Belly Breathing on your back with legs elevated (or seated upright).  Enjoy at least ten slow, deep breaths, gradually lengthening the duration of the inhale and exhale.  You may choose to place your hands on your belly to help guide breath into the space of the belly and low back.

2.Puraka_Recaka_Pranayamaॐ  At least ten full rounds of Puraka Pranayama to connect with the flow of energy in your body.  Deep, long, slow inhales to expand and inflate your ribcage, followed by a free exhale.  Can you keep the chest expansive as the exhale relaxes the belly?

ॐ  At least ten full rounds of Recaka Pranayama, enjoying a free, un-forced inhale followed by a long, slow, deep and complete exhale, feeling a deep experience of surrender with each out-breath.  Can you allow the exhale to get longer and slower with each passing breath?

 

3-4.Heel_Slides

ॐ   Awaken your psoas by keeping your belly muscles soft and sinking toward your backbone as you lift your toes.  Slowly slide one heel toward your body.  Repeat on the other side.  Practice Single Leg Heel Slides (not pictured) until you can accomplish the action on both sides easily while keeping your belly soft.

Once single leg heel slides feel effortless, you may progress to both leg Heel Slides (pictured above).  Same process as above, with both legs at the same time, keeping the belly soft and breathing fully.  Notice the gentle sense of deep engagement in your hip flexors.

 

5.Heel_Lifts

ॐ  Keeping your belly relaxed, sinking your navel toward the spine without engaging, extend one leg straight, flexing your toes toward your knees.  Engage your quadriceps to keep your knee straight.  Lift up slowly on the inhale, and lower slowly down to rest or hover over the floor on the exhale.  Practice 10 repetitions of Heel Lifts on each side.

Once heel lifts feel effortless, you may choose to progress to hovering the heel a few inches above the ground for five breaths on each side (not pictured).

 

6-9.Setu_Bandha_Sarvangasana

ॐ  Practice Setu Bandha Sarvangasana (Bridge) dynamically first, lifting hips up on the inhale and lowering back to the earth—tailbone touches last—on the exhale.  Feet are hip wide apart.  Press into your heels and keep the knees from splaying out to the sides.  Progress to lifting the hips, keeping them lifted as you lengthen the back body for three to five breaths.

Once that feels strong and you can comfortably breathe while keeping the hips up for at least ten breaths, you may progress to Bridge Heel Lifts, keeping your hips balanced and lifting one heel at a time from the earth (keep toes touching).

When heel lifts feels simple and you can keep your hips balanced, you may progress to Bridge Marches, lifting one knee at a time so your toes come off the floor.  Keep the hips balanced, and breathe fully.

 

9-11.Supta Matsyendrasana

ॐ  Lie on your back, flexing at the hips so your shins are parallel to the earth.  Hold this Supine Bent Knee Pose (pictured in center), relaxing the belly toward the spine, seeing how you can soften the back toward the earth so the back flattens gently.  Breathe here.  Keeping knees level and ankles together (you can also use a block between the knees), slowly lower the knees to the right, hovering above the floor, not touching the earth.  Slowly inhale the knees up to center.  Exhale to the other side for Supta Matsyendrasana.  Important in this pose: maintain alignment of the knees & ankles.  If the knees slide so one is further forward than the other, you are twisting at the sacrum (please avoid doing this).  Do not practice this posture if it causes discomfort.

 

12-14.DeadMansRoll

ॐ  For Todd’s Roll (named after the Physical Therapist, Todd Dawes of Sedro Woolley PT, who taught it to me–thanks Todd!), begin on your back, legs outstretched.  Lift the right arm over your head so the forearm is next to the ear.  Lift the left arm up toward the sky.  Now, acting as though you are completely paralyzed from the waist down, use your arm positioning and abdominal core to lift your chin up and reach across your body, turning your head as though you are sniffing your right armpit.  Lead with the face and arm to roll over.

This exercise looks far easier than it is (when done correctly)!  It may take months to be able to roll completely without the use of your legs.  Practicing—even if you cannot roll completely—is still beneficial, as you are awakening the deep core stabilizing muscles required to do this work.  Be patient with your body; treat it as a newborn baby just learning how to roll over (your neurons are learning this movement all over again; it takes practice).  Can you smile while you roll?

 

14.Bujangasana

ॐ  Bhujangasana is a beautiful way to strengthen the core—front and back.  Forehead (or chin) starts on the earth; step the feet hip-wide apart.  Keep the quadriceps engaged and pubic bone pressing into the earth.  Shoulders back and down as you inhale and lift the heart forward.  Keep the gaze at the earth, long back of the neck.  Inhale to lift; exhale to lower.

Eventually, practice breathing fully as you stay lifted for five to ten breaths.  You can then progress to lifting the palms off the floor, keeping shoulders away from your ears and tailbone moving toward your heels as you strengthen your back and abdominal core.

 

14.Salabasana

Bhujangasana Variation begins with your forehead (or chin) on the earth, palms at your sides facing the sky.  Same lower body setup as Bhujangasana.  Inhale, lift the palms off the floor, keeping the arms extended.  Exhale keep the palms lifted and reemphasize rooting the pubis.  Inhale, lift the palms higher, roll your shoulders back and away from the ears and reach back toward the heels to lift the shoulders and chest. Keep the gaze at the earth ahead of you.  Exhale lower.  Repeat, and you may eventually progress to holding the lift for up to ten breaths.

 

16-17.Marjariasana_Bitilasana

ॐ  Begin in neutral spine, hands shoulder wide apart with fingers spread, pointer fingers parallel.  Knees are hip-wide apart (rest on a folded blanket for support).  Inhale, lower the shoulders away from your ears and shine your heart forward.  De-emphasize the low back arch and focus on extending the area of the upper back, broadening your heart with breath for Bitilasana (cow).  Exhale, curl the tailbone under, lift your belly button toward the sky, emphasizing the tuck of the tail; allow the crown of the head to lower, gazing at your belly button for Marjariasana (cat).  Find length in the low back here; de-emphasize the upper back arch (most of us are imbalanced already in this way).  Inhale for Bitilasana and exhale for Marjariasana dynamically for at least ten breaths, lingering in either expression of the pose to explore depth and space.

 

15.BirdDog

ॐ  Beginning in neutral spine (as above), inhale one leg straight behind you, drawing your toes toward your knee and extending through the heel.  Draw the inner thigh up toward the sky.  Exhale to lower the knee to the ground.  Breathe, alternating between each leg.  Transition to the arms: inhale, lift the arm level to the earth, thumb pointing up toward the sky.  Keep the elbow straight and plug the shoulder into the socket.  Exhale, lower the arm to the earth.  Alternate, lifting the arm up on the inhale, releasing down on the exhale.  When legs and arms feel strong, try Bird Dog (pictured), lifting the right arm and left leg at the same time on the inhale, exhale to lower down.

Progress by lifting opposite arm/leg and holding Bird Dog for 3-5 breaths.  Keep the spine neutral, drawing your tailbone toward the extended heel and lifting the navel toward spine.

 

18-19.Anjaneyasana

ॐ  From hands and knees, step one foot forward.  See that the knee does not move beyond the ankle as you lower both hips.  Draw the tailbone toward the earth and square your hips with a “scissoring” action, energetically drawing your knees toward each other.  Anjaneyasana is beneficial to practice with hands on hips.  When you feel balanced, inhale to lift the arms parallel to the earth, exhale plug the shoulders back into their sockets.  Keeping your tailbone descending to inhale the arms overhead.  Option: cactus arms.

 

20.Navasana_Variation

ॐ  Begin seated in the center of a chair for Navasana.  Inhale, lift the chest and lengthen the tailbone into the chair.  Exhale to draw your navel gently toward your spine as you lower back toward the back of the chair without touching it.  Breathe here, continuing to engage the belly gently to support the spine.  Inhale to return to neutral.

 

Eventually, working toward sitting on the floor with knees bent for this posture.

 

21.Savasana_Low_Back_Reliefॐ  Savasana modification with the legs elevated on a chair.  Settle in, make any modifications so that you can surrender completely here.  Watch the activity of the mind, the breath, as an observer, for at least ten to fifteen minutes to fully absorb and integrate your practice.  Roll to one side and press up with the strength of your arms.


Enjoy your healing journey!  Our bodies have so much to teach us.  Listen and breathe with an open heart.

The highest potential in me honors the highest potential in you.
Namaste.


Here are some useful resources for more work with the deep core:

  • Yoga International article on Mula Bandha (root lock).
  • Here is a link to a poster delineating the levels of the spine as they correlate to the chakra system in yoga.  You may find it useful to investigate some possible underlying beliefs or emotions associated with the different levels of the spine.
  • Tom Nagel gives an accessible explanation of the psoas muscles as they relate to horseback riding.  Even if you are not a rider you can benefit from the way he teaches and writes about the psoas.  You’ll find more on his website.
  • If you are looking for a DVD to practice along with at home, I recommend Elsie Browning Miller’s Yoga for Scoliosis.  Even if you don’t have scoliosis, her cueing and postures are appropriate for anyone who is interested in caring for the back with asana.
  • I also like Diane Lee’s–a physical therapist in Canada– step-by-step cues to awaken the Transversus Abdominus, Multifidi, and Pelvic Floor.
  • Finally, for meditation instruction, I would recommend Shinzen Young’s Break Through Pain.  You can download a digital version from Soulds True.  He instructs a number of meditation practices that will transform how you respond to pain.

Skagit Area Yoga Studios

7 Dec

Image-Only-SquareHere is a listing of some local studios and teachers you may wish to try.

THE COMMUNITY:
Find the Skagit Yoga Community on Facebook, where you can meet teachers & practitioners and join in the conversation about all things Yoga in the Valley and beyond.

DISCLAIMER:
I have done my best to update this list; however, the community is always in flux so there may be some out of date information or new folks not included.  I trust that you find this list to be a helpful resource for finding a yoga teacher who is right for you, or a means to explore something new.

Skagit – Area Yoga

Ahimsa Yoga Studio, Mount Vernon
http://www.ahimsayogastudio.com/
519 South First Street
Mount Vernon WA 98274
360-840-727

Anne Taylor, Camano Island
Kundalini Yoga, Live Streaming Yoga to Wherever You Are
http://ekundaliniyoga.blogspot.com/

Anusara Yoga by Alexis, LaConner & elsewhere
http://www.alexisyoga.com/
alexis@alexisyoga.com

Baview Yoga, Bow
Krista Squibb
http://bayviewyoga.blogspot.com/p/home_4.html 360-333-9705

Blissdog Yoga~Anusara & Hatha, Anacortes
Kit Muehlman
kit.travis@yahoo.com
http://blissdogyoga.com/
360-466-3801

Body Free Yoga & Pilates, Concrete
Suzy Cornell
skagitvalleybodyfree.wordpress.com/
206-669-0857

Burlington Parks and Recreation Yoga
msthostenson@gmail.com
360-755-0526

Center of Holistic Wellness, Sedro Woolley
https://sedrowoolleyholisticwellness.wordpress.com/monthly-weekly-services/yoga/
609 Murdock Street
Sedro Woolley, WA 98284

Crescent Moon Yoga, LaConner
http://yogalaconner.com/
cmyoga@wavecable.com
206-280-4277

Cutlas Mountain Yoga at the Woolley Market, Sedro Woolley
Sylvia Trask
360-856-4050

Expressive Fit, Stanwood & Skype Yoga
Dawn New
http://www.expressivefit.com/
(360)618-3791

Flow Motion Yoga, Ferndale
http://www.ferndalekulayoga.com/index.html
(360)393-8829

Kathleen Grimbly
Kripalu, Structural Yoga Therapy & Egoscue Method at your location
(360)856-5622

Lulu Lemon, Burlington
Inquire about yoga classes in-store
(360) 707-2982
http://info.lululemon.com/stores/us/burlington/mountvernon

United General Fitness Center, Sedro Woolley
Lynne McNett
http://unitedgeneral.org/fitness-center/
360-854-0247

Maya Skakti Yoga & Wellness Center, Anacortes
708 Commercial Avenue
http://www.mayashaktiwellness.com/
mayashaktiyoga@gmail.com
360-299-3200

Movement Arts, Stanwood
http://www.movementarts.com/
info@movementarts.com
(360)629-9100

Pamela Nixon / Nirmal Kaur, Anacortes
Kundalini Yoga
360-588-1223
pamenixon@yahoo.com

Quantum Health & Yoga Lounge, Burlington
http://www.qhyogalounge.com/
scott@QHYogaLounge.com
(360) 230-1349

Riverwalk Yoga Studio, Mount Vernon
http://riverwalkstudio.net/
117 N. 1st St. Ste 5 (Carnation Building)
Mount Vernon, WA

Skagit Yoga & Neurotherapy, Bow & your location
Kate Bowers
http://www.skagityoga.com/
yogakateb@gmail.com
(360) 766-4282

Studio 1010, Anacortes
1010 6th St. Anacortes
www.studio1010.net
Info@studio1010.net

Yoga Gypsies, Everywhere!
Dawn Jex
https://dawnyogagypsies.wordpress.com/calendar/

Yoga at the Keystone Center for the Arts, Anacortes
dunja lingwood & Ricky Knue
619 Commercial Ave, Anacortes, WA

Yoga@hOMe Classes Clear Lake
Anne Martin
ahm1949@yahoo.com
http://anusarainspiredyoga.weebly.com/
(360)391-0109

Yoga HeArt Space, Mount Vernon & Anacortes
Simme Bobrosky
http://www.yogaheartspace.com/programs-events.php
206-790-4862

Om Shanti.

FREE Restorative Yoga Workshop ~ PreRegister Now!

20 Oct

Free Restorative Yoga Workshop!
(Pre-Registration Required: Space is limited)

One of the postures we’ll practice

Workshop is Full!  Contact Jessie if you’d like to be on the wait list.

Jessie offers a unique opportunity to experience Restorative Yoga, a deeply healing, relaxing and revitalizing practice. In Restorative Yoga, we practice only 4-6 postures within the 1 1/2 hours, supporting the body’s positions with bolsters and blankets, focusing on meditative and breathing practices. Participants’ only “job” in this class is to relax completely, while guided by Jessie’s cues.

The Exchange: Jessie is en route to Physical Therapy school, where she hopes to integrate Yoga and PT to offer a holistic approach to healing and contribute to research being done in this field. She is currently studying at Western Washington University, and this Restorative Yoga Workshop is a service project for her biology course. Participants are asked to fill out a Questionnaire before and after the workshop, and Jessie will take heart rate and oxygen saturation measurements before and after the workshop. It will be video taped, and Jessie hopes to interview participants about their experience in the class. Her final project involves a simple research project regarding the effects of Restorative Yoga on heart rate and oxygen saturation, and this will be presented to her class via a video showing.

Pre-Register with Jessie by calling 312.857.3454 or using the form below. The Workshop takes place Thursday, November 7th, 7-9pm at the Sedro Woolley Center for Holistic Wellness. Space is limited, so please contact Jessie if you are interested in joining the Workshop!   Workshop is Full!  Contact Jessie if you’d like to be on the wait list.

Restorative Yoga Study Release Form

 

Free Yoga Day & Local Studios!

27 Jul

Click here for the latest newsletter: Free Yoga Classes & a listing of local yoga studios!

SUP-yoga2

Geetings to my Yoga Community!This is a reminder that I will be out of town August 9 – September 11th.  Below, I invite you to try the Free Yoga Day at the Skagit Food Co-Op, and I also  invite you to take a look at all the diverse yoga offerings right here in the Skagit Valley.  Please try a new yoga class while I am away–it is a wonderful opportunity to branch out and learn something new!I look forward to seeing you again in September!

Namaste,

Jessie

PS: If you receied his e-mail twice, it just means you are subscribed to two of my lists.  To update your subscriptions, click update subscription preferences.  Thank you!

Skagit Free Yoga Day

Saturday September 7, 2013

Yoga instructors from across the Valley offer an entire day of free classes in the upstairs of the Skagit Valley Food Co-op.  Come up to the third floor, kick off your shoes and explore a variety of yoga styles in celebration of many varieties of yoga offered in our community.
Each class starts on the hour every hour beginning at 11 am.  Classes are suitable for all levels (including beginners!).  Bring your own mat if you have one–some supplies will be provided.  Free & Open to the public.  Preregistration not required.

11 –11:45 Dawn Lee –  ‘Down on the farm”Story-time Yoga for Kids
12 –12:45 Celeste Lindstrom  –  Gentle Yoga
1 –1:45 Crescent Moon Yoga  –  Power Flow Yoga
2 –2:45 Movement Arts   –  Yoga for Healthy Shoulders
3 –3:45 Kathleen Grimbly  –  Healing Musculo-Skeletal Pain with Yoga
4 –4:45 Alexis Burroughs   –Yoga   for Kids 6 –14
5 –5:45 Anne Taylor –  Kundalini Yoga
“Do one thing a day that scares you.”

~Eleanor Rosevelt

Other Local Yoga Studios & Classes

We live in an area with a rich diversity of yoga instructors.  One of the healthiest things you can do for your practice is try new styles and teachers!  Here is a listing I have compiled of everyone I know of in this area.  I hope you find a new yoga class to try!

Anne Taylor, Camano Island
Kundalini Yoga, Live Streaming Yoga to Wherever You Are
http://ekundaliniyoga.blogspot.com/

Anusara Yoga by Alexis, LaConner & elsewhere
http://www.alexisyoga.com/
alexis@alexisyoga.com

Blissdog Yoga, Anacortes
Kit Muehlman
http://blissdogyoga.com/

Classes Yoga@hOMe, Clear Lake
Anne Martin
http://anusarainspiredyoga.weebly.com/
13250 Teak Lane
Clear Lake, WA
360.391.0109

Crescent Moon Yoga, LaConner
Jennifer McFarland & others!
http://yogalaconner.com/
(360)298-0293
cmyoga@wavecable.com

Dawn Marie, Anacortes
(360)202-7102
yogawithdawnmarie@gmail.com
http://www.yogawithdawnmarie.com/

Expressive Fit, Stanwood & Skype Yoga
Dawn New
http://www.expressivefit.com/
(360)618-3791

Ferndale Kula Yoga, Ferndale
http://www.ferndalekulayoga.com/index.html
(360)927-2202

Gentle Yoga, Anacortes
Celeste
http://www.fidalgopool.com/schedule-fitness.html

Hayloft Yoga & Horseback Yoga, Bow
Jessie Tierney
http://www.horsebackyoga.wordpress.com/
RetroJess@gmail.com
(312) 857-3454

Kathleen Grimbly
Kripalu, Structural Yoga Therapy & Egoscue Method at your location
(360)856-5622

Lynne McNett
Iyengar Yoga, Burlington at QHYL & Sedro Woolley at United General Hospital
mcdance@sos.net
360-724-6691

Movement Arts, Stanwood
http://www.movementarts.com/
info@movementarts.com
(360)629.9100

Quantum Health & Yoga Lounge, Burlington
Scott Howe & others!
http://www.qhyogalounge.com/default.aspx
(360) 230-1349
scott@QHYogaLounge.com

Riverwalk Yoga Studio, Mount Vernon
Cindy Running & others!
http://riverwalkstudio.wordpress.com/
(360) 770-3488

Skagit Yoga & Neurotherapy, Bow & your location
Kate Bowers
http://www.skagityoga.com/yoga-class-schedule.html
yogakateb(at)gmail.com
(360) 766-4282

Sunset Yogaworks, Bow
https://www.facebook.com/SunsetYogaworks
(360) 202-8755

Yoga Gypsies, Across the Planet!
Dawn Jex
http://dawnyogagypsies.wordpress.com/yoga-classes-sup-yoga/

Yoga at the Keystone Center for the Arts, Anacortes
dunja lingwood & Ricky Knue
619 Commercial Ave, Anacortes, WA
dunja: Tuesday and Thursday mornings, 8:00am, Friday and Saturday mornings, 9:00am
Ricky: Wednesday evenings, 7:00pm

Yoga Anywhere!

13 Jun

Please enjoy some photos of Jessie and friends practicing Yoga asana in some of the most beautiful places in the world!

Nataraj_Sun

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Hidden-Lookout-Bujangasana

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Crescent Lunge Mt. Baker

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Upward

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Yoga Play

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Warrior_Friends

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tulip-yoga-3

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31211_626349683537_48600710_35262345_2654663_n

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Crampon-Yoga

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Shuksan_Yoga

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Hanging Yogs in Washington

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Horseback Yoga

Click here for more Horseback and Hayloft Yoga photos!

Hayloft Yoga

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Partner-Tree

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AerialYoga-Scott

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Hanging-Yoga-Sycamore

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Join me at the Free Yoga Day!

17 Apr

 

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SATURDAY MAY 4,2013

11:00 am –6:00 pm
Room 309 in the Co-op Building downtown Mount Vernon

Yoga instructors from across the Valley offer an entire day of free classes in the upstairs of the Co-op.  Come up to the third floor,kick off your shoes and explore a variety of yoga styles in celebration of all that is offered in the Valley.  Each class starts on the hour every hour beginning at 11 am.  Classes are suitable for all levels (including beginners!).  Bring your own mat if you have one–some supplies will be provided.  Free &Open to the public.  Preregistration not required.

SCHEDULE 

11:00-11:45 am ~ Chara Stuart
Bikram Yoga for Beginners

12:00-12:45 pm ~ Kathleen Grimbly
Healing Musculoskeletal Pain with Yoga Therapy

1:00-1:45 pm ~ Cindi Running
Viniyoga:Therapeutic Yoga

2:00-2:45 pm ~ Jessie Tierney
Yoga for Equine Enthusiasts

3:00-3:45 pm ~ Kate Bowers
Yoga for the Brain

4:00-4:45 pm ~ Jen McFraland
Finding the Grace Within

5:00-5:45 pm ~ Dawn Lee
Gentle Yoga for the Triathlete

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Please visit the Skagit Valley Food CoOp website for details about the classes and teachers.

See you there!

See you there!

Come to the Wellness Fair this weekend!

22 Mar

Please join me at the Skagit Valley Food CoOp’s annual WELLNESS FAIR on March 23, 2013!

I will be sitting at a booth and handing out FREE class passes for HAYLOFT YOGA (Hayloft Yoga starts April 16, 2013 at Double S Quarter Horses)!  The 6th Annual Co-Op Wellness Fair is located on the third floor of the Skagit Valley Food CoOp in downtown Mount Vernon.  No registration necessary; you can drop in any time between 11am and 2pm.  There will be a variety of practitioners offering services, talks, demos and free samples.

It is sure to be a great time!  Visit the CoOp Website for more details about the  Wellness Fair.

WellnessFair