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In the community at WYC
Join us on Halloween for a fun & free community class

Halloween Spooky Flow
Free Community Class
w/ Sydnea Lewis
Thursday, October 31, 2019 | 7:45-8:45pm

Are you feeling the fun and creative spirit of Halloween? Halloween is a time where we excitedly huddle through haunted houses, get cozy by the fire . . . and get a little weird in our yoga practice.
Come out on Halloween night for a fun filled community class. We will have an all levels vinyasa class that will allow you to explore the fun, child-like side of your yoga practice. 
Be prepared for treats and tons of fun - costumes are a plus and are encouraged!
Register Today
Health & Wellness Round Up

Yoga for Arthritis
By UCB Health & Wellness Publications



"If you have arthritis, practicing yoga may offer a therapeutic two-for-one deal. Not only can this ancient discipline make you more limber and strong, but its emphasis on breathing exercises and meditation can help lighten the psychological burden of coping with chronic pain from all forms of arthritis, including osteoarthritis (OA) and rheumatoid arthritis (RA)." 
Read more

Learn more about joint health this weekend in our next installment of
All About the Joints:
with Rhia Morsberger
Saturday, November 2, 2019 | 1:00-3:00 p.m.

Expand Your Practice
Crow Pose

Build your confidence and develop a healthy self-awareness as you work to get over your fear of possibly falling on your face by moving slowly with a calm mind. Crow Pose opens you to a focused mindset that will help you reduce everyday stress and anxiety, leaving you feeling calm and self-assured. Physically, Bakasana strengthens the upper arms, forearms, and wrists. Additionally, it tones and strengthens the abdominal muscles and the organs of the torso while stretching the upper back and groins. This pose also improves balance and full-body coordination.


Step 1
Begin by standing at the top of your mat in 
Mountain Pose. with your arms at your sides. Step your feet about as wide as your mat.

Step 2
Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. If your heels lift, support them with a folded mat or blanket.

Step 3
Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in prayer position. This is Squat Pose.

Step 4
Bring your palms to the mat, keeping them about shoulder-distance apart. Spread your fingers and press evenly across both palms and through your knuckles.

Step 5
Press your shins against the back of your upper arms. Draw your knees in as close to your underarms as possible.

Step 6
Lift onto the balls of your feet as you lean forward. Round your back and draw your abdominal muscles in firmly. Keep your tailbone tucked in toward your heels.

Step 7
Look at the floor between your hands or at a point even more forward, if possible.

Step 8
As you continue to lean forward, lift your feet off the floor and draw your heels toward your buttocks. If it's difficult to lift both feet at the same time, try lifting one foot and then the other. Balance your torso and legs on the back of your upper arms.

Step 9
Keep pressing evenly across your palms and fingers, then begin to straighten your elbows. Keep your knees and shins hugging in tightly toward your armpits. Keep your forearms drawn firmly toward the midline of your body.

Step 10
Touch your big toes together. Draw your belly in. Breathe steadily.

Step 11
Hold the pose for up to one minute. To release, exhale as you slowly lower your feet to the floor, coming back into Garland Pose.

Any concerns or questions please write to
This Weekend at Washington Yoga Center
All About the Joints Series: Knees
with Rhia Morsberger
Saturday, November 2, 2019 | 1:00-3:00 p.m.

In this lecture + predominantly movement-based workshop, you will learn the fundamental movements of your knees as well as specific exercises to build foundational strength, flexibility, and how to more efficiently prepare the knees for more load and complex movement.

Register Today
Pelvic Floor: Beyond the Kegal
with Sarah Potthoff
Sunday, November 3, 2019 | 12:15-1:45 p.m.

So you pee a little when you sneeze or cough? In this workshop you will learn more about optimizing their pelvic floor muscles and how to prevent injury. Students will walk away learning about the anatomy and physiology of the pelvic floor as well as the latest, evidence-based rehabilitation and movements.

Register Today
Upcoming Workshops and Series

Mindfulness in Daily Life w/ Vicki Goodman
Sun, Nov 10, 2019 | 5:30-6:45 p.m.

Hips: All About the Joints w/ Rhia Morsberger
Sat, Nov 16, 2019 | 1:00-3:00 p.m.

Yin Yoga & Yoga Nidra: Moving into Stillness w/ Alston Taggart
Sun, Nov 17, 2019 | 5:30-7:15 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.
Exceptional Teachers Exceptional Classes

Meet Sarah Potthoff!


Sarah has a diverse background in chiropractic, sports rehabilitation, and women’s health education. She has worked with high level athletes at the Naval Academy, active military personnel at Walter Reed, as well as with underserved populations in Africa. Having worked within a progressive integrative clinical setting for over 6 years she has not only been able to pursue her passion of providing patients with heartfelt evidence based care, she has been able to work closely with primary care physicians, nutritionists, acupuncturists, and other wellness specialists. All of these experiences are highly influential in her approach to human movement and for treating the musculoskeletal system.

She has a deep understanding of what it takes to keep people moving functionally and pain free. She is trained in several methodologies, DNS (functional movement), Webster (prenatal), and Functional and Kinetic Treatment with Rehabilitation, as well as graston soft tissue treatment.

As a former Division I basketball player and olympic weightlifter, she knows what can go wrong and the mechanisms and patterns that further exacerbate those problems. Sarah's training, clinical work, and sports background have also been highly influential in her approach to maintaining and restoring functionality in our movement throughout the various stages of our lives. Add personal mission statement

Join Sarah this weekend for a special workshop.
Pelvic Floor: Beyond the Kegal
Sunday, November 3, 2019 | 12:15-1:45 p.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
Copyright © 2019 Washington Yoga Center, All rights reserved.

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