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Mobility  & Joint Conditioning
with Rhia Morsberger

Starting Wednesday, Dec 11, 2019
8:00-9:15 a.m.

Mobility and Joint Conditioning is for all levels of students looking for challenging mindful movement, but in specific care and focus to joint maintenance, health, and longevity. Students will build strength and flexibility with controlled joint rotations and isometric exercises -- all with the intention of safeguarding and normalising joint function (an excellent supplement to a regular yoga practice.) Classes will also have some functional and natural movements, and will end with some guided breathwork and a final relaxation. 
Health & Wellness Round Up

The Science of Breathing
By Jessica Levine Yoga Journal


"Western research is now proving what yogis have known all along: Breathwork can deliver powerful mind and body benefits. In this three-part series, learn how and why to take better advantage of it both in practice and in life..." Read more

Yoga Practice of the Week
Skull Shining Breath
(Kapalabhati Breath)

Kapalabhati is an intermediate-tp-advanced pranayama that consists of short, powerful exhales and passive inhales. This exercise is a traditional internal purification practice, or kriya, that tones and cleanses the respiratory system by encouraging the release of toxins and waste matter. It acts as a tonic for the system, refreshing and rejuvenating the body and mind.


Step 1
Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

Step 2
Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Step 3
Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two.

Step 4
As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull. 

Step 5
Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more.
Any concerns or questions please write to
This Weekend at Washington Yoga Center
Acupuncture + Yoga Clinic
with Lindsay MacDougall
Saturday, Dec 14, 2019 | 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
Yin Yoga + Yoga Nidra
...a shift in perspective

with Sarah Cahill

Sunday, Dec 15, 2019 | 5:30-7:30 p.m.

Treat yourself to a couple of hours to come de-stress from the hustle bustle of daily life. Slow down to find calm and release habitual holding patterns in the body. This workshop will leave you rested, centered and refreshed! A perfect complement and preparation for the busy week to follow. These two practices aid in lowering blood pressure, reducing anxiety, calming the mind and providing clarity.
Register Today
Upcoming Workshops and Series

All About the Joints: Wrists + Elbows
Sat, Dec 21, 2019 | 1:00-3:00 p.m.

Intro to Mat Pilates
Sat, Dec 21, 2019 | 2:00-3:30 p.m.

Birthing New Dimensions Healing Group
Sun, Dec 29, 2019 | 2:00-5:00 p.m.
Exceptional Teachers Exceptional Classes

Meet Lindsay MacDougall!


 Lindsay MacDougall has been practicing yoga since 2008 in the ashtanga, hatha, and Iyengar styles over the years studying with well-known teachers of these styles in the D.C. area. She holds a masters degree in acupuncture and has been a licensed acupuncturist in the Maryland and Washington, D.C. area since 2013. She completed a hatha style teacher training with Neva Ingalls of Inner Domain yoga in September 2017, and teaches a regular Vinyasa Flow class at a local gym. Since becoming a yoga teacher (she started a teacher training in 2009 but interrupted it to go to acupuncture school), she is overjoyed to be breathing and flowing with people mindfully outside of her practice, working with their wellness through asana.

Join Lindsay this weekend for a special workshop.
Acupuncture + Yoga Clinic
Saturday, Dec 14, 2019 | 1:00-3:00 p.m.
Register today.
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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