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In This Issue
begins the week of March 30


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


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


There are some great sounding offerings; Healthy Bones, a Home Practice for Each Level, Restorative and Know Your Glutes.


Call (503) 223.8157 to register.



August 3 - 7, 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 Campus,

May 13 - 17, 2015 


Yoga Therapy Ireland, Dublin, IRELAND  

May 23 - 24, 2015 

Ashtanga Yoga Paris, Paris, FRANCE 

June 6 - 7, 2015 

Yoga Studio Calgary, Calgary, CANADA 

July 10 - 12, 2015  

This is Stuart's 9th annual Tuscan retreat. It will take place June 22 - 29 outside the town of Castelfiorentino.


We always suspected that yoga was good for your heart. Now there's a study to back that up!  


This is an interesting article that ran in Yoga International recently. 


Gudmestad Yoga

Spring Quarterly Newsletter

You've probably noticed that yoga has been getting a lot of press in recent years. Many pieces have touted the benefits of yoga practice, describing how a regular yoga practice can relieve back pain, improve heart health, or banish depression.

However, I've also noticed some recent articles about the dangers of yoga. That headstand and shoulder stand can cause neck injuries, and forward bends can cause back injuries. Recently there's been concern that standing poses may contribute to the hip joint wear and tear that necessitates hip replacement.

To a certain extent, I think some of these concerns are justified. However, any physical activity can cause injuries or repetitive strain problems, if begun or progressed too rapidly or pursued too aggressively. I've worked with a lot of foot and knee problems that were caused when miles were added too quickly in a running or even walking program. I've seen wrist, elbow, and shoulder strains from poor technique in the weight room, and uncounted numbers of back injuries from golfing. Name any sport or physical activity and I can tell you the common injury areas.

Obviously, I'm not suggesting that you avoid physical activity! The benefits of exercise are legion and well documented. However, I do think that a balanced approach is necessary: start small and build gradually. If you are new to yoga, don't start with a class that does an hour of sun salutations every session, as you'll likely be rewarded by a strain injury to your wrist or shoulders, which aren't used to so much weight bearing.

Be sure to get instruction from an experienced teacher, who gives clear directions about technique and feedback about your alignment. While you may think you've placed your hand correctly and aligned your spine perfectly, a teacher with a good eye can correct your alignment and thereby avoid an injury-prone position.

We hope we've created just such an environment here at Gudmestad Yoga Studio, where you can enjoy your yoga practice, progress safely, and expand your awareness with expert guidance. We hope our love of yoga infects you and helps you find optimal health for a lifetime.


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



Julie Gudmestad

Yoga Tip: Plank Pose Mini Push-Ups

Many students come to yoga with de-conditioned upper bodies, leaving them vulnerable to injury in intensive weight-bearing poses like sun salutations and inversions. We recommend that you begin building strength in arms and shoulders gradually, to help prepare your body for these poses. Plank pose with mini-push-ups is an ideal sequence, as you can begin with very low-load positions and increase the challenge as you're ready.  


Set up the mildest position by standing a couple of feet from a wall, facing it, and place your hands on the wall at shoulder height. Straighten your elbows, stand tall, and perform mini-push-ups by bending and straightening your elbows. Keep your elbows pointing down so your arms are close to your sides.

When your body is more upright, there is less weight on your arms, and as you incline your body forward, more toward parallel to the floor, you'll add weight to your arms. So to increase the challenge, move to a table or counter, and place your hands flat on the surface. Again push up and down, keeping your arms close to your sides.

For more challenge still, place your hands on the seat of a chair for your push-up position. For maximum challenge, place your hands on the floor: putting your bent knees on the floor is a little less load than a full-length, knees up plank position.

Most people need to spend a few weeks working in one position before progressing to the next level of challenge. In all of these positions, you can begin with tiny micro-bends of the elbows, and then progress to deeper bends as you get stronger. Be sure to add these strengtheners to your practice 2-3 per week: once a week is not enough to build strength!


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

Welcome Rachel Lundberg!

Please join us in welcoming Rachel Lundberg as our newest teacher. We are excited to have her join our teaching staff. Rachel will be taking over the Level 1 class on Thursday evenings at 6pm. Click here to learn more about Rachel.

Spring is Here!

So much excitement to the senses when all the trees and bushes seemingly come to life in the spring, producing intoxicating scents and beautiful eye candy. It's no wonder that we feel more energetic and have more on our lists of things to do! I find that my yoga practice helps me to regulate that excitement and keep my expectations more realistic. Happy spring to all of you.   

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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