Winter Quarterly Newsletter
The 11-week winter term begins the week of January 8. We still have openings in some classes. Call to sign up. 503.223.8157

December 11 through January 4 we are offering holiday drop-in classes. You may now use your summer punch card, purchase a new punch card or pay the single drop-in fee.
We have 4 Special Focus Classes this holiday season: Home Practice for Advanced Beginners on Sat. Dec. 9; SLO MO Yoga on Sat. Dec 16; Home Practice for Beginners on Dec. 16; Restorative Yoga on Jan. 5
February 22 - 25, 2018
Northwest Yoga Conference
Seattle, WA

March 24-25, 2018
Herndon, VA
Health Advantage Yoga

Join Julie at the NW Yoga Conference in Seattle, WA, Feb. 22-25, 2018. She will be teaching the following sessions: Shoulder Alignment & Stabilization in Yoga Poses; Working with Knee Problems; Building Healthy Feet in Yoga; Lower Back Problems in Asana and Improve Stability in Standing Balances.
We are planning workshops in February, March and April 2018. Topics are still being discussed. If you would like to be notified of our CE workshops, send us an email at to request to be added to the mailing list. 
A Note from Julie Gudmestad
As we start a new yoga term-and a new year-I invite you to look ahead at your hopes and dreams for the next year or two. If optimizing your health is high on your list, as it is for most people, how can your yoga practice help?

Yoga is well known for improving flexibility, strengthening muscles, and improving posture. However, it also has less obvious positive effects on internal organs such as heart, lungs, and digestive organs. And, it has powerful calming effects on the nervous system. Science is now proving that stress is a significant contributing factor in many illnesses and chronic pain, and even a few minutes of yoga can help soothe jangled nerves.

In my 40 years of work as a physical therapist, I've found that the vast majority of people do best with small, gradual changes. If you struggle to find time for a home practice, make it easy by starting with just a ten-minute practice a few times each week. We find that even a short practice makes a big difference. Pick a time that works in your schedule. Some people like to practice first thing in the morning, while others like to mark the transition from work to evening with a little practice before dinner.

Depending on how you're feeling, you can choose a practice that is relaxing, or one that's energizing, such as the sequence in the following Yoga tip. However and wherever it fits into the flow of your day, know that your yoga practice is helping you progress toward optimal health.
As always, if you have any questions, comments or suggestions, feel free to contact us.

Julie Gudmestad 
Yoga Tip

Simple Practice

Here's a yoga practice that will take you ten minutes or less, and it has the added benefit of being a good balance of stretching and strengthening. It is a simple sequence of Downward Dog to Plank to Lunges. Less experienced students can work with hands on a chair seat. More experienced students can work from the floor. You may recognize that this sequence is from a classic version of Sun Salutations.

Down Dog and Plank strengthen the chest and shoulders, and a well-aligned Plank also strengthens the abdominals. Stretching elements include the backs of the legs in Dog and the front of the hips in Lunges. This sequence is somewhat energizing, and you may find it helps to wake you up if you're feeling tired and lethargic. It's always a good idea to end with one or more minutes of quiet breathing, sitting or lying down, to finish your practice. 

chair downward dog
downward dog

chair plank

chair lunge
knee down lunge

Teacher Training In-Service Day

clean up
Our yoga teacher training students got their hands dirty this past September helping serve the Focus on Youth project called 'Seeds of Hope'. Donna Lee leads the Seeds of Hope project at the Sunflower Organic Farm. Seeds of Hope is "a youth leadership program that incorporates sustainable gardening, nutrition, healthy cooking classes, science and photography classes for homeless youth". See their website at

more clean up
We spent several hours clearing out blackberry bushes, pulling weeds, and mending fencing. It was such an amazing, fulfilling time. 

Donna treated all of us to a wonderful pasta lunch with sauce and salad made from ingredients straight from the garden. While there, we got to tour the beautiful grounds and see some of the photography that the youth have created.  

post clean up
If you are looking for an opportunity to get out and serve in the community, you can connect with Donna or sign up for other opportunities in Portland It is such a great feeling to make a difference in the world, no matter how small. 


From Our Newest Teachers

Lori Raydo and Glenn Montgomery have been teaching now for a full term. We asked them to share with us their thoughts about that experience. 

Lori Raydo
When asked to reflect on my first term teaching at the studio, I would say, "Decidedly like the flavor of an Alice Neel self portrait, truth-telling and quirky. Somewhere in the interplay of poses and connections, it has been a great learning experience and everyone has been so patient and a joy to teach. May we keep on purring!" Lori

Glenn Montgomery
As I look back on my first term teaching at Gudmestad, I realize how much support I received from the other teachers and staff. They gave me what I needed to be well prepared for this experience. And my students were kind - they made me feel worthy of the role. It was a joy to practice with them!  Glenn

Winter is the season of reflection, going inward, and deep rest for rejuvenation. It is a time to conserve energy, restore ourselves and gather vitality for the coming spring. To support that, Laila is offering a restorative practice on January 5. Please join us to rest and restore. 

We'd love to see you there!

Janice Gega
Gudmestad Yoga