Winter Quarterly Newsletter
The 11-week winter term begins the week of January 7, 2019. Call to register for the term. 503.223.8157

December 10 - 20, 2018
Hour and a half classes offered by Rachel, Stuart and Beth to keep you strong and agile throughout the holidays. You may use your class passes.

Feb. 8 - 10, 2019
Bellingham, WA
Yoga Northwest

March 23 - 24, 2019
Clemmons, NC
Sunrise Yoga

March 30 - 31, 2019
Herndon, VA
Health Advantage Yoga
A Note from Julie Gudmestad
I've long believed that our yoga practices support us in our growth and evolution as human beings. Breath awareness, as Rachel so ably describes in her article below, is an important part of the process, and so is our actual asana practice. 

Asana practice provides a sterling opportunity for us to listen to our bodies, and to feel the effects of each pose, both during and after our time on the mat. This art of observation is really the meditative aspect of asana. As we observe how we feel, we learn to make appropriate choices in each pose: when to push on in the face of a challenge, when to ease back, and when to linger longer. 

As our bodies change over the years, we can choose poses that help us avoid injury and help to build good health. When we go through stressful periods, we know poses and sequences to help us relax and revitalize---see the Yoga Tip below. And if we're feeling lethargic, we have poses to help increase energy and vitality. 

As our teacher Beth Paxson recently noted, the ability to observe and adapt while practicing also helps us adjust to changes off the mat too. I'm hoping that we can all use our yogic awareness to help us grow into the new form of the studio as it evolves in the upcoming months. In this life, change is inevitable: as we learn to gracefully adjust to change, the healthier and happier we will be. Your positive thoughts will help us maintain our wonderful yoga community that has evolved organically over 30-plus years.
As always, if you have any questions, comments or suggestions, feel free to contact us.

Julie Gudmestad 
Yoga Tip

Supta Baddha Konasana

supta baddha konasana prep
prep with belt
During the busy holiday season, I hope you will find a few minutes to practice the classical restorative pose, Supta Baddha Konasana, or reclining bound angle pose. It can be wonderfully relaxing and refreshing when you are feeling stressed or exhausted, and is perfect for a break at the end of your workday or before bed.

supta baddha konasana
full pose

As illustrated in the photo, use your yoga bolster or a stack of blankets folded to the size and shape of a bolster. Sit on the floor at the end of the bolster so that your hips are against the end of it and the corner edge supports your low back curve. Make a big loop in a yoga belt and bring it down over your head so that it loops across your low back, over your inner thighs, and under your feet, which you've pulled in close to your hips. If you feel too much stretch or discomfort in your hips or inner thighs, place some support (blocks, pillows) under your thighs.

supta baddah konasana with blocks
if you are short on props
Place another folded blanket or firm pillow to support your head, with your chin a little lower than your forehead, which helps to lengthen the back of your neck, thereby releasing muscle tension there. This head position also helps direct your inner gaze in and down into the center of the pose, so that you can focus on your breathing. Smooth, slow, steady breathing has a calming effect on your nervous system that has been well documented by research.

If you're very comfortable, you can linger in the pose for 15-20 minutes, reaping the soothing benefits. If time is short, however, even a few minutes can produce a relaxing effect that can stay with you for hours afterward.

Transition Update

Thank you to everyone who has contributed their good wishes and ideas for us to consider as we make our way through the transition process. Teams from Gudmestad Yoga and our friends at Rain and Shine Holistic Healthcare have been working together on our next steps and searching for a new space for our businesses. We have enjoyed meeting with members of our yoga community who have generously shared their time and ideas. We will continue to keep you updated with any significant developments in our process and welcome any other thoughts, inspirations and ideas that you may have.

The Transition Team at Gudmestad Yoga

Thoughts from Rachel

Honoring Transitions Using the Breath

rachel lundberg
Often when we think of transitions we think of big change. We hear people talking about being in transition from one job to the next, to a new house, a new school, divorce, childbirth, the loss of a loved one. The truth is, we are constantly in transition. Our bodies are constantly in motion from one thing to the next whether or not we notice. Our heart is always beating, our internal systems are always moving toward harmony. We are always moving from one breath to the next.

The breath may very well be the most constant transition that we encounter on a daily basis in this life. In fact, it is from the breath that we can learn the most about transition. In essence, the breath is our built-in training manual for transition. The breath is what announced our aliveness when we entered this world and it is the lack of breath that will announce our way into the next.

breath quote
Transition means we are alive, we are participating in life. The quality of that participation depends on us. Are we opening ourselves up to the change before us? Are we taking time to pause and allow time to slow down while we choose our next step with intention? Are we surrendering into the exhale of our transitions as we move toward the next pause?

Take time to pay attention to one small transition in your day. Use the breath to slow things down as you move out of bed, for example. How will you approach your next move from your warm covers? How will you decide to show up for yourself and others? As we practice in the very small transitions of life, we get better at the big ones. We learn how to use the breath as our teacher and as our tool, the breath becomes our pause, our magic before we take action.

Rachel Lundberg E-RYT 500, YACEP


We are nearing the winter solstice. You can feel it in your being. You can see it in the trees and the lights twinkling on the houses at night. That sense of being pulled inward, to sleep in and be cozy in your warm bed, to rejuvenate and restore. This is a time for quiet reflection, and reconnection with friends and family, a time to clear things out for renewal in the spring.

Amelia Michaels
Gudmestad Yoga