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Health & Wellness Round Up

7 Ways to Reduce Stress and
Keep Blood Pressure Down

By Harvard Healthbeat


We all deal with stress! It's the one guarantee of adulthood. While not all stress is bad stress, sometimes we do deal with stress that affects our health negatively. When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. Here are 7 ways to help reduce stress and help yourself. Read more

Yoga Practice of the Week
Locust Pose

Salabhasana strengthens and increases flexibility throughout the entire back of the body, including the spine, legs, buttocks, and all of the muscles surrounding your ribs and upper torso. Working the upper back muscles improves posture and helps relieve stress and fatigue caused by slouching forward. This also strengthens the abdominal muscles and the chest. By lifting the front of your torso, you also deeply stretch the front upper torso. This helps to open the lungs, which improves breathing capacity.

Step 1
For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.

Step 2
Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.

Step 3
Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.

Step 4
Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long.

Step 5
Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like.

Want to learn more about Locust Pose and go deeper into your practice?
Join Gayatri on Sunday, October 13 for
Yoga for Beginners
6 week series 
Any concerns or questions please write to
Workshops at Washington Yoga Center

All About the Joints!
Intro to Joints (8 class series)

with Rhia Morsberger
Saturday, October 5, 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 first class we will discuss how & why movement is essential for joint health and how our habits can help or hinder aging dynamically and pain-free. We will explore concepts in functional anatomy, basic stretch physiology, and a different way of how to look at the human body and movement.

Register Today
Upcoming Workshops and Series
Mindfulness in Daily Life
with Vicki Goodman
Sunday, October 6, 2019 | 5:30-6:45 p.m.

In this class you will learn not only formal sitting mindfulness meditation. You will also learn how to bring mindfulness more fully into your life by becoming more aware of and witnessing your thoughts, more present with bodily sensations to bring you more into the present moment and to be less disturbed by life’s inevitable ups and downs.

Register Today
Yoga for Beginners
6 Week Series
with Gayatri Rauch
Sundays, October 13-November 17, 2019
1:30-2:45 p.m.

For those who are brand new to yoga; or who have been doing yoga for some time and would like to delve deeper into the practice.

Register Today
Yin Yoga & Yoga Nidra
Moving into Stillness
with Alston Taggart
Sunday, October 20, 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
Relax & Renew
with Pleasance Silicki
Friday, October 25, 2019 | 7:00-8:30 p.m.

Do you ever feel stressed at the end of a long week? Do you ever feel the heaviness of your work, family and life in your body and not sure what to do with that? Join us once a month, on Friday evenings for a practice to relax and renew body, mind, soul.

Register Today
Introduction to Mat Pilates
with Jacinda Li
Sunday, October 27, 2019 | 1:00-2:30 p.m.

This 1 ½ - hour workshop will cover the fundamental Pilates mat work (floor work) series of this full-body exercise system created by Joseph Pilates. These exercises will target the abdominals, upper and lower back, hips and glutes to provide a full-body strength and flexibility workout.

Register Today
Exceptional Teachers Exceptional Classes

Meet Gayatri Devi!


Gayatri has been teaching yoga in the DC area since completing teacher training at Tranquil Space in 2007. Her teaching style is influenced by the Sivananda and Iyengar yoga traditions. She also studies and teaches Ayurveda and is a professor of yoga at American University. Gayatri has been a resident Shanti Yoga Ashram in Bethesda Maryland, since 2007 where she studies practices the path of yoga in daily life.

Join Gayatri every week for class.
Sundays  | 12:00-1:41 a.m. | Gentle Yoga
And for a very special workshop series!.
Yoga for Beginners
6 Week Series
Sundays | 1:30-2:45 p.m.
October 13-November 17
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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