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Health & Wellness Round Up

Which Type of Yoga Is for You?
by Anna Marrian, Harvard HealthBeat


"Yoga is an ancient Hindu practice that has evolved in several accessible modern forms. This popular mind-body practice has many potential health benefits. Studies have found that yoga can help lower blood pressure and ease low back pain. It's also been shown to improve energy and reduce pain in people with arthritis. Yoga can also improve strength and flexibility. Which type of yoga is the right one for you?"  Read more

Yoga Practice of the Week
Lord of the Dance 

Lord of the Dance is a physically challenging, beautiful pose that requires flexibility in the spine, legs, and hips. Regular practice will help develop strong mental fortitude and determined concentration.

Step 1
Begin in mountain pose. Shift your weight to your left foot and bend your right knee so your right hand reaches back for your right foot. Keep your right kneecap pointed toward the ground.

Step 2

Grabbing the outside of the foot is typically more challenging, but it will provide a deeper stretch for your shoulders and will better encourage your chest to stay lifted.

Step 3

Option to kick your right foot into your right hand, lifting the foot up and back at the same time. The more actively you use your right leg, the easier it will be to maintain your balance.

Step 4

Extend your left arm forward and up, reaching toward the sky.

Step 5

Press equally into all four corners of your left foot, paying special attention to the mound of your big toe. Engage the quadriceps muscles of your left leg by pulling the knee cap up.

Step 6 
Hold for up to 10 cycles of breath. To release from the pose, slowly let go of your right foot, placing it back on the floor returning to standing. Take several deep breaths before repeating on the other side.

Any concerns or questions please write to
What's New at WYC


Meditation + Movement (All Levels/Open)
with Lisa Maxwell
Mondays | 6:30 - 7:30 a.m.

Start your week anchored and refreshed

This class is for everybody. This special class starts with a ½ hour meditation practice which will vary in content from week to week, followed by a ½ hour of asana to loosen the body.

Meditation will always include breathwork that leads into a practice of stillness featuring imaging, body scan, and mindfulness.  Asana practice will begin with warm-up poses and lead into a pace that will suit all abilities and help prepare students for a productive week.


Hatha I/II 
with Lisa Maxwell
Tuesdays | 11:00 a.m.-12:15 p.m.

The class is individual focused for students seeking to expand their practice beyond Vinyasa. It is also suitable for beginners and seniors.

Students will learn the fundamental and intermediate postures with emphasis on correct yogic breathing. The class begins at a slow gently pace and progresses to moderate as students warm up. Seated and standing poses comprise the class with ample use of props. Attention is paid to individual alignment, and postures are modified with assistance to meet the needs of all abilities. Postures are held for at least a breath count of five to help develop or recover strength and balance

This Weekend at Washington Yoga Center
Mindfulness in Daily Life
with Vicki Goodman
Sunday, Mar 8, 2020 | 12:00-1:15 p.m.

How do we find peace in the midst of chaos?

Many of us have heard of mindfulness and have experienced mindfulness meditation. But what does it really mean to bring mindfulness into your daily life? We want greater ease, wellbeing and joy in life. 

In this class you will learn mindful meditation and the loving kindness practices that will help you to bring more balance, sensitivity and ease into your life.

Give meditation a try or come to deepen your meditation practice. It's a wonderful opportunity to ask questions in a relaxed, informal setting with other folks with similar interests.

Register Today
Ying Yoga + Yoga Nidra
A shift in perspective

with Sarah Cahill
Sunday, Mar 8, 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. Props and modifications make this practice accessible to all. All levels are welcome!

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.

Register Today
Upcoming Workshops and Series

Acupuncture + Yoga
Sat, Mar 21, 2020 | 1:00-3:00 p.m.

The Art of Opening: Myofascial Release with a Tennis Ball 
Wed, Mar 25, 2020 | 7:30-9:30 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 Alice Wylie
Alice has been teaching yoga in the DC area since 2004 and is an E-RYT500 through Yoga Alliance. She received her training through Tranquil Space and Hot Yoga. Alice received her B.S. in Ballet and French from Indiana University and continued to dance professionally in ballet, modern, and contemporary companies for over 12 years, touring, performing, and teaching internationally. Her varied experiences with dance, for which she is deeply grateful, have helped inform and influence all of her teaching.

We reached out to Alice with a few interview style questions, and now we’re sharing her answers with you! Read Alice'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!

What is your favorite part about teaching?
I am always learning.

If you have a home practice - what does it look like?
I spend a lot of time rolling around on the floor and use all sorts of props including balls, bands, rings, blocks, foam rollers, and weights.

What is the most number of classes you’ve taught in a week?

Can you share one thing you’ve learned from a student while teaching?
People will remember most how you made them feel, not necessarily what you taught.

Can you share one fun fact about you?
We had a pet monkey growing up.


Join Alice every week for class and learn more about her!
Mondays | 12:30-1:30 p.m. | Vinyasa II
Wednesdays | 9:30-10:45 a.m. | Vinyasa II/III

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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