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Health & Wellness Round Up

Yoga and Veterans: A Different Kind of Warrior
By Jennifer Steinhauer, The New York Times



"To casual observers of either military service or the practice of yoga, the path from Oorah to Om may not seem obvious. But the intersection of yogi and veteran is natural if unexpected, beginning with the five classic yoga poses known as warriors. While veterans make up a small percentage of yoga instructors, their ranks are growing." Read more

This Vetern's Day - Mon, Nov 11 - we would like to honor all of our Veterans and active duty military by offering a free yoga class.
Just come to the studio with your valid ID.

Expand Your Practice
Mountain Pose

It might look like you’re just standing there, but Mountain Pose is an active pose that helps improve posture, balance, and calm focus. Tadasana is the foundational pose for all standing yoga postures and full inversions, such as Handstand and Headstand. It is the pose from which every other standing pose in your practice is born! A correctly executed Mountain Pose will use every muscle in the body. It improves posture and, when practiced regularly, can help reduce back pain. This pose strengthens the thighs, knees, ankles, abdomen, and buttocks. It is also helpful for relieving sciatica and for reducing the affects of flat feet.

Step 1
Stand with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment, letting all worries and concerns fade away.

Step 2

Draw down through your heels and straighten your legs. Ground your feet firmly into the earth, pressing evenly across all four corners of both feet.

Step 3

Draw the top of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening your sit bones.

Step 4
Tuck in your tailbone slightly, but don’t round your lower back. Lift the back of your thighs, but release your buttocks. Keep your hips even with the center line of your body.

Step 5

Bring your pelvis to its neutral position. Do not let your front hip bones point down or up; instead, point them straight forward. Draw your belly in slightly.

Step 6

As you inhale, elongate through your torso. Exhale and release your shoulder blades away from your head, toward the back of your waist.

Step 7
Broaden across your collarbones, keeping your shoulders in line with the sides of your body.

Step 8
Press your shoulder blades toward the back ribs, but don’t squeeze them together. Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward.

Step 9
Elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line.

Step 10
Keep your breathing smooth and even. With each exhalation, feel your spine elongating. Softly gaze forward toward the horizon line. Hold the pose for up to one minute.
Any concerns or questions please write to
This Weekend at Washington Yoga Center
Mindfulness in Daily Life
with Vicki Goodman
Sunday, November 10, 2019 | 5:30-6:45 p.m.

Many of us have heard of mindfulness and many have experienced mindfulness meditation. 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
Upcoming Workshops and Series

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.

Pelvic Floor: Beyond the Kegal
Sun, Dec 8, 2019 | 12:15-1:45 p.m.

Thanksgiving at WYC!

Start your Thanksgiving day by opening your heart in gratitude and prepare for the festivities with a thankful yoga practice. We are offering TWO opportunities to practice this holiday!

Vinyasa All Levels | 8:00-9:15 a.m. | Ronnie Jersky
Vinyasa Alll Levels | 10-11:15 a.m. | Rajiv Dhar
Exceptional Teachers Exceptional Classes

Meet Suzanne Muro!


Suzanne Muro has been teaching private and group classes in the area since 2011. Her love of teaching and the practice of yoga has led her to deepen her knowledge continuously; and she has pursued advanced studies and mentorship in private teaching, anatomy and sequencing. Suzanne is also a Level One Yoga Tune Up Teacher®️ and has been a lead trainer in four Yoga Alliance Certified 200 hour trainings. In her group classes, she emphasizes physical challenge, curiosity and accessibility.

Expect a challenging class that cultivates strength and mobility and will bring tangible benefits to the students' yoga practice, and to their daily life.

Join Suzanne every week for class.
Thursdays | 12:30-1:30 p.m. | Vinyasa All Levels
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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