View this email in your browser

Health & Wellness Round Up
6 self-care steps for a pandemic – always important, now essential
by Monique Tello, MD, MPH, Harvard Health Blog


"Airline attendants say it well: if the plane hits turbulence and the oxygen masks come down, place a mask on yourself first before turning to help others. This is absolutely critical. If we don’t, we may not be able to help anyone.
Well, we’ve all hit the same turbulence, folks, and we all need to take good care of ourselves, our bodies, and our minds.... Read full article
Any concerns or questions please write to
Yoga Practice of the Week

 Bound Angle Pose
(Baddha Konasana)

Bound Angle Pose is a well-known seated yoga posture that opens the hips and groins. It is also sometimes called “Cobbler’s Pose,” after the way cobblers in India sit on the ground to work on footwear. This pose stretches the hips, groins, knees, and inner thighs. It improves circulation and blood flow throughout the entire body, but especially in the pelvis, which can soothe menstrual discomfort and symptoms of menopause. 

Practicing this pose stimulates the heart, abdominal organs, kidneys, ovaries, and the prostate gland. It is also known to be therapeutic for sciatica, flat feet, high blood pressure, infertility, and asthma. Ancient texts claim that this pose will destroy disease and fatigue. Sitting upright with your spine aligned also calms the mind to reduce stress, anxiety, and mild depression.


Step 1
Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

Step 2
Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin.

Step 3
Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

Step 4
Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.

Step 5
Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.
Any concerns or questions please write to
This Weekend at WYC
Refining your Foundation:
Pose Breakdown of the Common Asana and Ways to Prevent Injury

with Angelena Stokes-Wickersham
Saturday, Apr 25, 2020 | 1:30-3:00 p.m.

Get back to the basics to move forward in your practice!

In this workshop you will be lead through common yoga postures in yoga step by step. Revisit foot placement, should alignment, and hand activation. Prevent injury by reshaping your practice to support your bodies specific needs. Explore pelvic alignment and adjustments when transitioning from internal to external rotation. Hold a pose without straining. Feel strong and capable in the following postures and practice yoga pain free.

Register Today
Yoga for Stress Management
with Angelena Stokes-Wickersham
Sunday, Apr 26, 2020 | 5:30-6:45 p.m.

Find deep relaxation and cultivate ease in your body and mind.

This workshop combines gentle movements, restorative and/or yin yoga postures, yogic breathing techniques and meditation. If you are a constantly on the go, restless, work with anxiety and/or depression, or find it challenging to quiet your thoughts this practice can be of benefit to you. The slower practices of mindfulness have been proven to lower blood pressure, improve sleep, re-educate the nervous system and reduce symptoms of stress in the body and mind.

Register Today
Mark Your Calendars
Creative Movement and Catharsis
Friday, May 1, 2020 | 5:00-6:15 p.m.

Yoga for Insomnia
Saturday, May 2, 2020 | 3:00-5:00 p.m.

Yin Yoga + Yoga Nidra
Sunday, May 3, 2020 | 5:30-7:30 p.m.
Upcoming Teacher 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
Livestream Schedule

We understand that routine and normalcy is everything these days so we have done our best to get our livestream schedule as close as possible to our in-studio schedule. So take your regular classes, but, maybe try a new class as well!

Please remember to sign up in advance for classes as
the classes close to new registrants 10 minutes before the class starts.

Please refer to website to see weekly sub changes
Copyright © 2020 Washington Yoga Center, All rights reserved.

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Email Marketing Powered by Mailchimp