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Health & Wellness Round Up

Lifestyle changes to lower heart disease risk
By James Yeh, MD, MPH, Harvard Health Blog



"Nearly half of all premature deaths may be due to unhealthy lifestyle choices, such as insufficient exercise, poor diet, and smoking. These risk factors increase the risk of high blood pressure, diabetes, heart attack, and stroke." Read more

Expand Your Practice
Wide-Angle Seated Forward Bend
(Upavistha Konasana)


Wide-Legged Seated Forward Fold is a seated yoga posture that deeply stretches the legs and spine, while also calming the mind and relieving stress. It is often practiced toward the end of a yoga class, when the body is warm, to prepare the body for even deeper forward bends.


Step 1
Sit in with your legs long out in front of you, then lean your torso back slightly on your hands and lift and open your legs to a wide position that is comfortable. Press your hands against the floor and slide your buttocks forward, widening the legs more. If you cannot sit comfortably on the floor, raise your buttocks on a folded blanket.

Step 2
Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.

Step 3
With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.

Step 4
Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.
Any concerns or questions please write to
This Weekend at Washington Yoga Center
All About the Joints: HIPS
with Rhia Morsberger
Saturday, November 16, 2019 | 1:00-3:00 p.m.

A series on how to start maintaining and increasing the health and longevity of your joints, and how to age dynamically and gracefully at just about any age. In this lecture + predominantly movement-based workshop, you will learn the fundamental movements of your hips and ankles as well as specific exercises to build foundational strength, flexibility, and how to more efficiently prepare the hips for more load and complex movement.

Register Today
Yin Yoga & Yoga Nidra: Moving into Stillness
with Alston Taggart
Sunday, November 17, 2019 | 5:30-7:15 p.m.

Come explore a slower, more contemplative side of yoga — of you. 

This workshop is a space to step outside of your routines and explore a deeper world inside (paying close attention of the different layers of self, a space to sift through the state of your physical, energetic, emotional/mental and spiritual body).


Register Today
Upcoming Workshops and Series

Yin Yoga & Yoga Nidra...A Shift in Perspective with Sarah Cahill
Sun, Nov 24, 2019 | 5:30-7:30 p.m.

Mindfulness in Daily Life with Vicki Goodman
Sun, Dec 1, 2019 | 5:30-6:45 p.m.

Functional Anatomy & Advanced Postures: A Weekend With Abby Dobbs
Sat, Dec 7, 2019 | 2:00-4:30 p.m.
Sun, Dec 8, 2019 | 2:00-4:30 p.m.

Pelvic Floor: Beyond the Kegal
Sun, Dec 8, 2019 | 12:15-1:45 p.m.

Start your Thanksgiving day by opening your heart in gratitude and prepare for the festivities with a thankful yoga practice. We are offering TWO opportunities to practice this holiday!

Vinyasa All Levels | 8:00-9:15 a.m. | Ronnie Jersky
Vinyasa All Levels | 10-11:15 a.m. | Rajiv Dhar
Exceptional Teachers Exceptional Classes

Meet Ronnie Jersky!


Ronnie has enjoyed a 30 year career as a traditional teacher, teacher mentor, and curriculum specialist. Concurrently, she was and remains a personal fitness trainer and group exercise teacher. In 2002, while visiting family in Philadelphia, Ronnie attended a yoga class led by internationally acclaimed yoga master Baron Baptiste and her whole perspective of mental and physical body transformation immediately changed.

Having pursued myriad teacher trainings with the yoga world community’s highly reputed yoga teachers over the years, Baron remains her most inspiring influence. Ronnie incorporates her dedication to breath work, alignment precision, playfulness, and creativity in her challenging and accessible vinyasa flow sequences. She encourages hard work and lightheartedness throughout one’s yoga practice, the “sthira and sukha” of all poses and one’s life.

Ronnie’s forte is her attention to every client’s amplification and modification needs within an all level’s class. She creates classes from an intuitive and organic perspective. Spiritual connectivity and laughter can be found in every practice. Yoga practice is a true celebration of who we are and the more we practice, the more we learn to live abundantly and courageously. Ronnie believes that there is a trustworthy road through whatever life brings. Loving yourself will help you find it. Yoga will help you find the love.

Join Ronnie every week for class.
Mondays | 8:00-9:15 a.m. | Vinyasa I/II
Wednesdays | 6:30-7:30 a.m. | Vinyasa II
Thursdays | 8:00-9:15 a.m. | Flow All Levels
Sundays | 8:30-10:00 a.m. | Power Yoga II/III

A schedule to fit yours

Classes highlighted in blue are located upstairs in studio #400

Please refer to website to see weekly sub and class changes
Copyright © 2019 Washington Yoga Center, All rights reserved.

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