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In This Issue
Fall Term
Monthly Restorative
Yoga U Webinar
Anatomy Awareness in Asana
Julie's Teaching Schedule
Dublin Workshop
Yoga Tip: Focused Breathing
Laila's Iyengar Certification
begins September 22nd


There are still a few openings. Call (503) 223.8157 to register.


You may now use a Visa or MasterCard to pay for your classes. Go to /payment or call the office. 


First Wednesday of the month at 6pm


The next restorative will be on October 1st.  


Pre-registration is required as we have limited space.  


Cost is $14.   


Coming up October 6th and 19th


The topic is: Yoga for a Pain Free Back: Eliminating Posture Imbalances

You will learn telltale postural signs of muscle imbalances in the erector spinae and/or the quadratus lumborum     



The date is set for 2015!
August 3th - 7th, 2015

in Portland, OR.


Register early to secure your space.  


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.   


Yoga Journal Conference,
Estes Park, CO

Sept. 19 - 20, 2014 


Lisle, IL  

October 18 - 19, 2014 

St. Paul, MN

October 25 - 26, 2014 

Pasadena, CA

Nov. 15 - 16, 2014 

Dublin 2014

Julie was delighted to teach a workshop in Dublin, Ireland recently. Between bites of scone with sweet Irish butter, she taught the students how to strengthen their shoulders and relax their necks, with just enough anatomy to keep them on their toes.

The Irish yoga therapy association has invited Julie to teach in Dublin again next year. Watch our website for details, including dates and topics.

Gudmestad Yoga

Fall Quarterly Newsletter

As we watch summer 2014 fade in our rear view mirrors, it's a good time to pause and reflect on the high points of your summer. Did the season turn out as you expected, and did your plans and summer dreams come to fruition?


One of my enduring summer dreams is that I can stop and savor a beautiful outdoor place. Maybe lie in a hammock in the woods, or sit on a sandy beach and watch the sun glinting on the waves. Whether your dreams involved the outdoors, or indoors in a fascinating museum, or a gathering around the table with loved ones, were you able to relax and be fully present? Some people find they're distracted even while in the middle of a much-anticipated event, with thoughts of work or other worries intruding. Even though the dream is coming true, you may feel that you missed it as your mind was elsewhere.


Your yoga practice can help train your mind to be present. Attention to the cues in the poses brings your mind back again and again to the present, even though you might be dealing with a challenging pose, just as we deal with challenges in daily life. Along with keeping your attention centered, one of the gifts of yoga practice is the ability to relax and savor the big and small moments of life. When at the end of your life, what could be better than to look in the rear view mirror and know that you were present and savored the gift of life?


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



Julie Gudmestad

Yoga Tip: Focused Breathing

All forms of yoga and meditation use breath awareness to help quiet the mind and bring your attention into the present. While there are many breathing tools to choose from, simple is best for most of us, especially in the beginning.


To try one of my favorite breathing practices, choose a quiet place and a comfortable position. Sitting, lying down or even standing can work. Avoid slumping, so that you can keep your lungs open. The Savasana 2 position, shown here and discussed in an earlier newsletter, is an excellent choice. Pick a time when you'll be uninterrupted for a few minutes, if possible.


Begin by noticing your breath pattern. Gradually smooth the inhale and the exhale, so that there are no rough places or stops. Counting is one way to lengthen the breath, and it also helps make the inhale and exhale of equal duration. Simply pick a number---start small, with a 3 or 4---and make the inhale last through the count. If you run out of breath before the count is finished, pick a smaller number. Use the same number for the exhale. As you relax and the cycle of breath naturally slows, you may be able to use a bigger number.


Even a minute or two of this simple breath awareness can help to calm your nervous system and center your attention. It can be a lovely way to start the day, and helps lay the foundation for a formal pranayama practice when you feel ready for it. Try a couple minutes of this focused breathing just before one of those much-anticipated events, and notice how helps you to be more present and appreciative.


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

Laila's Iyengar Certification

It's finally official! After at least four years of commitment to the Iyengar path of yoga (it was actually many more than that, but who's counting), I completed the requirements to become a "Certified Iyengar Instructor at the Intro II level". In August, I traveled to Denver along with 8 other candidates to take the second required set of testing. Two years ago I completed the first set.


The weekend testing included a 2-hour demonstrated practice where a panel of 3 Advanced Iyengar teachers called out poses from the syllabus of approximately 40 poses for this 2nd level. We also demonstrated various pranayamas while being aware of the teacher's ears very close to our faces as we struggled to breathe at mile high elevations! There was a written test over philosophy and anatomy and the weekend culminated with a demonstrated teaching test to 8-10 volunteering students. We taught 6 poses (each pose twice) that we had received the night before. The most challenging aspect of the teaching was staying within the 40-minute timeframe, yet still covering the basics of all the poses twice. This format requires one to condense to the most important points of each pose, but is not how one would ordinarily teach a regular class!  However, it is great training!



This was a most unusual testing due to the timing of BKS Iyengar's death. The guru passed away at the age of 95 just 2 days before I took my tests. The Denver Iyengar Center had a wonderful celebration of BKS just an hour before I did my teaching test. About 150 folks crowded into the yoga room with chanting and poses to honor him. I sure felt BKS's energy as well as the collective energy with me as I taught my poses that afternoon. BKS's physical presence is no longer with us but his teachings will continue on through all of his trained instructors. I am honored to carry out his life's work!



"Yoga is like music.
The rhythm of the body,
the melody of the mind, and
the harmony of the soul,
create the symphony of life."
"Yoga is the golden key which
unlocks the door
to peace, tranquility, and joy."
"Yoga is a light
which, once lit, will never dim.
The better you practice,
the brighter the flame."
"The still waters of a lake reflect
the beauty around it.
When the mind is still,
the beauty of the self
is seen reflected in it."
"I do pray that my ending will be your beginning.
The great rewards and the countless blessings
of a life spent following the Inward Journey await you."

B.K.S. Iyengar

I would like to thank my teachers Julie Gudmestad, Julie Lawrence and Nina Pileggi who mentored me and provided much guidance, and encouragement!

Laila Deardorff
Autumn is my favorite time of year

Even though the days are becoming shorter every day, there's something wonderful about the cooler, crisper mornings, coupled with the still very warm days. The garden is visibly winding down, but the output is still abundant. Our energy seems to be mirroring the season's; slowing, but still very vibrant. The hope is to keep the vibrancy as we begin to slowly turn more introspective. 

Hope to see you soon!


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

phone: 503 223 8157

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