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Health & Wellness Round Up

A Guide to Good Posture
By Berkeley Wellness


"Good posture is important in many ways. It improves your appearance and helps you project self-confidence and self-assurance. It is worth achieving just for the aches and pains it may prevent. In particular, bad posture may contribute to back pain, and conversely, back pain can adversely affect your posture. Once your back starts hurting, it becomes a vicious cycle."  Read more

Yoga Practice of the Week
Camel Pose 

Beginning with the most superficial level of benefits, Camel Pose increases flexibility in the spine, stimulates the nervous system, opens the chest and shoulders, improves circulation and digestion, and stimulates the thyroid. It’s said to decrease fat on the thighs, rejuvenate/increase energy levels, and lower blood pressure.

Poses like Camel that increase circulation also detox the body (by improving digestion) while increasing blood flow to your face to create a beautiful complexion.

The spine is meant to bend in both directions, so while you’ve probably only worked it in one direction all day (forward), backbends like Camel Pose can return or restore the natural flexibility of your spine.


Step 1
Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor. 

Step 2
Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

Step 3
Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

Step 4
See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Step 5
Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.
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
Intro to Systemic Constellations
with Cate Gaffney & Reva Hamilton
Sunday, Feb 2, 2020 | 12:00-3:00 p.m.

Systemic constellations are a way of working with issues within human systems. Constellations are usually done within a group of unrelated people. Members of the group are chosen to represent members or elements of the family or organization that is being addressed. In this process hidden and unexpected dynamics operating within the system are revealed and addressed in a way that aims to find a healthy and respectful place for all members of the system in question.
International Systemic Constellation Association

Co-Facilitated by

Reva Hamilton: Systems Constellation Facilitator, Yoga Instructor and Educator. Reva has studied a wide array of holistic modalities including Brain Gym, yoga, breathing, Systems Constellation, Qigong, Spiritual Belly Dance, drumming and meditation.

Cate Gaffney: Steeped heavily in earth based traditions, Cate is a Depth Hypnosis Practitioner and Yoga Instructor, studied in shamanic traditions and offering ritual and feeling based engagement.

Register Today
Yin Yoga & Yoga Nidra...
A Shift in Perspective

with Sarah Cahill
Sunday, Feb 2, 2020 | 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. 

Yin Yoga is a slower-paced deep style of yoga where you are guided into supported postures and then simply let go, staying for time. Muscles are asked to relax rather than engage, allowing a deep release in those creaky joints, ligaments, fascia and tendons. The practice is gentle yet challenging.

Once the body is open and quiet, you will then experience a 30 minute Yoga Nidra, a sacred practice of guided deep relaxation. Lying in a comfortable position you are led through visualizations which take the mind into a state between awake and asleep. A place most open to potential change.

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

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 Cate Gaffney

Cate Gaffney started practicing yoga 20 years ago, but it wasn’t until she moved to San Francisco that she found her yoga community. She studied and practiced with a variety of teachers and completed 300 hours of Bhakti Flow training with Rusty Wells. With Rusty’s guidance her yoga practice deepened becoming more consistent and spirit filled. Always the seeker, Cate found other ways to engage with the spirit, studying energy medicine, shamanism, and hypnosis. Cate infuses her teaching with lightness and the idea of finding joy in one’s practice. Cate is a Bhakti Flow certified yoga instructor, Reiki II practitioner and a hypnotherapist.

We reached out to Cate with a few interview style questions, and now we’re sharing her answers with you! Read Cate'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?
Took yoga as a college credit. I really liked it and kept practicing. 

What is your favorite part about teaching? 
It keeps me more engaged with people and yoga

What book are you currently reading? 
The Myth of Freedom and the Art of Meditation by Chögyam Trungpa

Do you do any other physical activity besides yoga?
I've been a runner practically my entire life. I'll do an occasional spin class. I love hiking.

Why are you passionate about teaching? 
Yoga and all that it encompasses gives me a foundation and tools for moving and engaging in this world. Teaching keeps me more accountable and consistent in my personal practice and I enjoy the intimacy of teaching.

How do you take your “practice off the mat”? 
I've recently started practicing breath work throughout the day to bring me back to the present and to limit getting stuck in a mental story. 


Join Cate this weekend for a special workshop...
Intro to Systemic Constellations
Sunday, Feb 2, 2020 | 12:00-3:00 p.m.

...and for her weekly classes!
Flow All Levels
Tuesdays | 6:30-7:30 a.m.

Power II/III
Sundays | 8:30-10:00 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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