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In This Issue
Spring Term
Monthly Restorative
Special Focus
Anatomy Awareness in Asana
Yoga in Italy
Yoga Tip: Warrior Two
Working with Cyclists
begins March 31st


There are still a few openings available for our Spring term. Call (503) 223.8157 to sign up.


First Wednesday of the month at 6pm


We are now offering a monthly restorative practice on the first Wednesday of the month at 6pm.  


The first will be on April 2nd; followed by May 7th and June 4th.  


Pre-registration is required as we have limited space.  


Cost is $14.   


Check out our offerings of one-time 2 hour classes. The topics are:  


Core Stability  


Restorative & Pranayama  


Yoga for Feet & Arches  


Upper Body Strength  


Healthy Breathing  


Postural Awareness  


Yoga for Hip Strength  


Yoga for Hormonal Balance  


$30 per class. Pre-registration is required. Join us if you can.    



August 4th - 8th, 2014

in Portland, OR.


You will learn to identify structures visually, by palpation and by 'feel', because you have gained the foundation to understanding the anatomy underlying these structures.   


Coming up June 2nd through June 9th, 2014. At Hillltop Chianti Country Estate in Castelfiorentino.

Join Stuart on his 8th annual trip to Tuscany for a week of yoga and adventure!

Yoga Journal Conference in NY, April, 25 - 27, 2014.  


Kent, England, Teacher Training,  

May 1 - 4, 2014 

London, England,

May 7 - 11, 2014 

Helsinki, Finland,

May 17 - 18, 2014 


Gudmestad Yoga

Spring Quarterly Newsletter


I've recently returned from teaching at the fourth annual Cannon Beach Yoga Festival, on the beautiful Oregon coast. The festival has a welcoming small town feel, with enthusiastic students arriving from all over the Pacific Northwest. In addition to the magical juxtaposition of yoga and the beach, we were treated to one perfect spring day.

For those of us from Portland, with the memory of the big snow and ice storm earlier this year still fresh in our memories, the warm sunny day was almost heaven. It must have been 65 degrees, and with no wind, we could sit outside in a tee shirt to watch the sun glinting on the waves. Even the first spring flowers---daffodils, crocus, and plum trees---were blooming merrily in the warmth.

Just as the seasons transform our world gradually, remember that yoga is also a powerful---yet gentle---tool for gradual change. In fact, transformation was the theme for our beach weekend, and the warm community spirit of the festival set a supportive stage for each person to work on their own goals. One of my earliest awarenesses of yoga's transformative powers came decades ago when I asked a teacher about the warrior poses. Why, I wondered, does a practice that emphasizes non-violence have poses named after warriors? She answered that the heat generated by the warrior poses burns up our old patterns and structure and allows a new form to emerge.

Remember that change can also begin in the quieter, introspective, and restorative poses, as well as the heat-generating poses, and it's good to cycle through a mix of both in your regular practice. Even taking time to practice a restorative, relaxing pose at the end of an active practice can help keep us in balance and open to the possibilities of growth. And, maybe you'd like to join us next year at the festival to celebrate yoga, the beach, and transformation.


As always, if you have any questions, comments or suggestions, feel free to contact us.



Julie Gudmestad

Yoga Tip: Warrior Two

Whatever your experience level, a great way to work on Warrior 2 is with your back to the wall. For those of us with balance challenges, it adds an element of stability. And the wall gives us very clear feedback about keeping our pose in one plane. To do the pose to the right, start with your right hip lightly touching the wall and your left heel near the wall, as well as both shoulders and your head.

Inhaling, lift your arms (also in the plane of the wall), and as you then exhale, bend the right knee, keeping your right thigh perfectly parallel to the wall to protect your right knee from twisting. Even though your left hip won't touch, reach out strongly through the left leg, all the way to the outer edge of the foot, and move the left thigh toward the wall. In fact, the left kidney and lung move toward the wall too, all while keeping the bent right knee near the wall.

Working in this way teaches you how to keep all of your bones in one plane, a classic element of the pose, and allows you to linger in the pose as you build strength and endurance. Of course, if you'd like to generate even more of that heat of change, just bend the knee a little more and come deeper into the pose, holding it for 30-60 seconds. Through this work in Warrior 2, you will come to know yourself as strong, stable, and disciplined.      


If you found this yoga tip informative and yearn for more in depth articles about anatomy and yoga written by Julie, click here 

Patricia Walden visits Portland

Many thanks to Patricia Walden for the fabulous workshop in February, and to Julie Lawrence for organizing and hosting it. It was attended by students and teachers from up and down the west coast, and our whole community was enriched by Patricia's presence and wisdom.

How to Clean Your Yoga Mat

If your mat is lightly soiled, use a spray bottle, damp sponge, or terry cloth rag to apply a solution of two cups of water and four drops of dish soap. Rub the soiled areas. Wipe the mat with clean water; then rub with a dry terry cloth towel. Hang to air dry.

If your mat is heavily soiled, submerge it in a solution of warm water and mild detergent; use very little soap as any residue may cause the mat to become slippery during future use. Thoroughly hand wash the mat and rinse in clean water. After squeezing out the excess water, lay the mat on a dry towel and roll the mat and towel together. Stepping on the rolled up mat will squeeze more moisture out of the mat and into the towel. Then unroll and hang to air dry.

From Yoga Journal
Welcome Anna!

Please join me in welcoming Anna Patten, our new front desk person for Thursdays and part-day on Fridays.She has been in training for a month or so. She will begin taking over the desk on Thursday's sometime in April. Please stop by to say 'hello' and introduce yourself. 

Hope to see you in class soon!


Gudmestad Yoga Studio    3903 SW Kelly Avenue, Suite 210    Portland, OR  97239 

phone: 503 223 8157

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