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Health & Wellness Round Up

Yoga: For Better Blood Pressure
By Melissa Caravella, Berkeley Wellness


"Yoga combines physical poses, breathing techniques, and meditation. In recent years, yoga has grown in popularity for both its gentle, low-impact approach and its associated health benefits, including lower blood pressure. A systematic review and meta-analysis in the March 2019 issue of Mayo Clinic Proceedings, which looked at 49 clinical trials involving more than 3,500 participants in total, found that adults ages 30 to 69 with high blood pressure who practiced yoga three times a week saw an average 11 mmHg reduction in systolic pressure and a 6 mmHg reduction in diastolic pressure."  Read more

Yoga Practice of the Week
Four-Limbed Staff Pose
(Chaturanga Dandasana)

Chaturanga strengthens and tones the wrists, arms, abdominal muscles, and lower back. It prepares the body for more challenging arm balances. Similar to a traditional push-up, it also strengthens the muscles surrounding the spine, which helps to improve posture.

As part of the Sun Salutation sequenceChaturanga is often practiced many times during AshtangaVinyasa, and Power Yoga classes. It takes patience and discipline to learn how to practice the pose correctly and avoid injury. When this is accomplished, the pose is a powerful full-body toner.


Step 1
Begin in Plank Pose. Keeping your elbows directly over your wrists, slowly lower your body to hover a few inches above the floor. Keep your back flat.

Step 2
Lift through your chest, keeping your shoulders in line with your elbows. Do not let your chest drop or sag toward the floor.

Step 3
Fully engage your abdominal and leg muscles.

Step 4
If the full pose is too challenging right now, come to your knees first. Then, lower your torso to hover an inch above the floor. This is Half Chaturanga.

Step 5
Do not let your elbows splay to the sides. Keep them hugged along your ribcage, pointed toward your heels.

Step 6
Press the base of your knuckles into the floor. Your upper and lower arms should be perpendicular, bent 90 degrees at the elbows. Do not let your shoulders drop lower than the height of your elbows.

Step 7
Hold for 10-30 seconds, and then lower your body all the way to the mat and rest. More experienced students can press back into Plank Pose. Those practicing Sun Salutations can press forward into Upward-Facing Dog.
Any concerns or questions please write to
What's New at WYC


If you purchase a new class package before your current package has ended - you will automatically receive 10% off the new package!

Get paid for doing what you already do!

For the month of February we will be introducing a brand new
For the Love of Yoga Challenge 
The challenge is simple and only requires you to take classes, which you are already doing!

Take 16 yoga classes in February and receive $30 **

Take 20 yoga classes in February and receive $50**

Open to Members and Non-Members but there is a February 7 cut off day to sign up. 
Sign up in the studio or email

**Money will be applied to student account to be used towards monthly membership fee or a future purchase of classes or workshops the studio.

This Weekend at Washington Yoga Center
Acupuncture + Yoga
with Lindsay MacDougall
Saturday, Jan 25, 2020 | 1:00-3:00 p.m.

Come explore a perfect wellness pairing and total health reset in this two-hour workshop.
We will start with gentle yoga asana to warm up and open up the body and then move into Savasana when needles at acupuncture points inserted at the hands and feet and top of the head. With supportive props to create a space of deep rest and restoration, enjoy feeling the body moving into deeper waves of relaxation and peace with acupuncture in this collective healing setting.

Register Today
Mindfulness in Daily Life
with Vicki Goodman
Sunday, Jan 25, 2020 | 12:00-1:15 p.m.

How do we find peace in the midst of chaos?
Many of us have heard of mindfulness and have experienced mindfulness meditation. But what does it really mean to bring mindfulness into your daily life? In this class you will learn mindful meditation and the loving kindness practices that will help you to bring more balance, sensitivity and ease into your life.

Give meditation a try or come to deepen your meditation practice. It's a wonderful opportunity to ask questions in a relaxed, informal setting with other folks with similar interests. For yoga practitioners, mindfulness and kindness practices naturally intersect with being on the mat. This class is appropriate for beginning and intermediate meditators. It is for anyone who wants to awaken out of the trance of ignorance and suffering and realize greater satisfaction with their lives.

Register Today
Upcoming Workshops and Series

Intro to Systemic Constellations
Sun, Feb 2, 2020 | 12:00-3:00 p.m.

Yin Yoga & Yoga Nidra: A Shift in Perspective
Sun, Feb 2, 2020 | 5:30-7:30 p.m.

Yin Yoga & Yoga Nidra: Moving into Stillness
Sun, Feb 9, 2020 | 5:30-7:15 p.m.

Acupuncture + Yoga Clinic
Sat, Feb 22, 2020 | 1:00-3:00 p.m.
Expand your knowledge with these special trainings!
One Love Prenatal Yoga
30 Hour Teacher Training

with Ryah Dekis
June 19-21, 2020
 This 30-hour total intensive is a base to equip you with greater knowledge, confidence and a comprehensive collective of appropriate asanas (postures), meditative practices and more. Learning the art of guiding and teaching pregnant women during all stages of pregnancy along with preparation for birth and beyond.
Learn more
Unravel Yin Yoga
50 Hour Teacher Training

with Ryah Dekis
September 11-13, 2020 &
September 25-27, 2020


“Unravel Yin Yoga” is a 50 hour 2 weekend Practicum designed for yoga teachers and dedicated practitioners with at least 2 years of yoga experience (all levels). Prior experience in Yin Yoga is not required but an open mind and desire to learn this beautiful modality is.

Learn more
Get to know your teachers!
Meet Neva Ingalls

Neva Ingalls has been on the journey of Yoga since her teenage years when she was initiated into Raj Yoga by her first and most important teacher Prem Rawat (Maharaji). 

Neva is E-RYT500 and certified Yoga Therapist with IYAT, and developed the Yoga Alliance registered, Inner Domain 5 Element 200/300/500 Yoga Teacher Training School in 2006. 

In Neva’s classes you can expect the challenge to be as much about letting go, as about applying effort and the latter will be encouraged with total balanced awareness arising from breath awareness. Neva’s sequences are spontaneous and creative and incorporate other movement healing systems such as Feldenkrais and Qi Gong. 

We reached out to Neva with a few interview style questions, and now we’re sharing her answers with you! Read Neva's Interview below and find out if she’s someone you can relate to, someone you might like to practice with or someone who inspires you!

How did you get into teaching yoga?
I started teaching dance as an evolution of a lifetime of dance practice and performance. My interest in healing arts and my own self healing lead me to explore and receive training in movement as a healing art. The system I trained in was called Synergy dance and it was based on polarity therapy which is based on Ayurveda and so wove together yoga and expressive free style dance, with an emphasis on chakras and elements.

When I was introduced to Vinyasa yoga in the early 90s, I saw the power of bandhas and ujjayi pranayama to stabilize and ground, while allowing deep healing to occur. I moved to LA which was the hub for Vinyasa yoga in the 90s and developed my experience in that system. The rest is history.

What is your favorite part about teaching? 
Inspiring others to connect with their true nature and find peace

What book are you currently reading? 
The Kin of Ata are Waiting for You.

What is the most number of classes you’ve taught in a week?
25 hours.

Why are you passionate about teaching? 
Because I am passionate about the awakening of the world to ONENESS.

How do you take your “practice off the mat”? 
I aim to live in harmony with LIFE.

Can you share one fun fact about you?
 I talk to trees, birds, bugs, all animals, the sky, the sun, the moon, spirits, friends, loved ones who have passed, etc.


Join Neva in class this week!
Vinyasa II/III
Saturdays | 8:15-9:30 a.m.

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
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