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In This Issue
began the week of June 1


Summer is all drop-in classes, so you can come as your schedule allows. We have simplified levels for summer; Beginning, Advanced Beginning and Intermediate. You may purchase punch cards for 5, 10, 15 or 20 classes. It's a great time to try new teachers! Call (503) 223.8157 for more information.


You may use a credit card to pay for your punch cards. Go to /payment or call the office. We will hold your punchcard for you in our will call. 



August 3 - 7, 2015

in Portland, OR.


Don't miss this opportunity to study anatomy with Julie. There are still a few spaces available.  


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.   


The 11-week fall term begins the week of September 21, 2015.


Call (503) 223.8157 to register.


Yoga Studio Calgary, Calgary, CANADA 

July 10 - 12, 2015   


Ashtanga yoga Uppsala, Uppsala, SWEDEN

August 29 - 30, 2015


Yoga & Complementary Healing Centre, Glasgow, SCOTLAND

September 5 - 6, 2015


Yoga Campus, Manchester, ENGLAND

September 12 - 13, 2015 


Prairie Yoga, Lisle, IL

October 16 - 18, 2015


St. Paul Yoga Center, St. Paul, MN

October 24 - 25, 2015 


Too cute! For all of you who have tried to do yoga with your  animal in the room! 


This is a great article! Check out her 5 tips for Better Posture and Less Back Pain. 


Gudmestad Yoga

Summer Quarterly Newsletter

In an ideal world, we would each have an hour or two a day for our home yoga practice. We'd have a spacious, well-equipped studio, with big windows opening onto your favorite view, be it a garden, mountains, forest, or beach. In my dream, the room is bright with reflected sun and a blossom-scented breeze wafts across my mat.

And now, back to the real world: with today's busy lifestyle, most people are lucky to grab a few minutes to practice whenever and wherever they can. The practice space might be your dining room, a hotel room, or the "quiet" room at the gym. You may have to make do with minimal props and no view at all.

However, the point is that we are practicing our yoga, even if the setting is less than ideal. Remember that there are benefits to be had with even a short practice of a few stretches and a break for a few conscious breaths. This summer, look creatively at your surroundings for an opportunity to pause for a pose: many poses don't require props or room to lie down, and they can easily be included in outdoor activities like hiking or gardening. Remember, yoga doesn't have to be a separate and formal activity: it can put "rose-colored glasses" on your day whenever and wherever you can weave it in.


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



Julie Gudmestad

Yoga Tip: Warrior 1

Modified Warrior 1 is an easy pose to squeeze into a break in your day. Because it's a standing pose, you can even do it outside without getting down into the mud or dust. While there are many fun variations using blocks and straps, when the chips are down, you can do Warrior 1 with no props at all, although a wall or tree trunk can be a nice supporting element.

Warrior 1 is a great pose to help improve the flexibility of the hip flexor muscles, which cross the front of the hips. They tend to get short and tight with prolonged sitting, whether on your bike or in a chair. Tight hip flexors can contribute to significant posture problems and low back pain, so why not take a break from your computer right now and give them a stretch in Warrior 1 at the wall?  


As we often do in class, putting your heel up on a wall (or tree trunk) is a wonderful option for students with tight legs and/or balance issues. With the left heel on the wall and the ball of the foot an inch or two out from the wall, turn your foot out slightly (Keep it pointing straight ahead if you have knee problems.). Bring the right foot out a few feet from the wall, so that when you bend the knee, it's centered over your ankle.

Now lift your front pelvis up and take your tailbone down toward the floor, which helps uncompress your low back, and lengthen your spine up out of the bowl of the pelvis. Press the left heel into the wall, straightening the knee, without letting the front pelvis drop down onto the front thigh. Inhaling, stretch your arms up overhead, and exhaling, bend the front knee as deeply as you'd like. When you find just the right combination of bending the front knee, straightening the back knee, and lifting the front pelvis, you should feel a satisfying stretch on the front of the left hip. Hold---and keep breathing---for up to a minute.

Another nice option is to face the wall or tree trunk, and place your hands on it about shoulder height. Set your legs up as above, except that your back heel will be up in the air and not pressing the wall. Keeping your hands on the wall eliminates any balance problems while allowing you to work your legs and stretch the front of your hips, one side at a time.

Next time you've been sitting for a while, whether working, relaxing, or exercising, remember to take a Warrior 1 break. Not only will your body feel more spacious and open, but your mind will be refreshed. Aren't those among the important reasons that we keep practicing yoga?


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


Parighasana (Gate pose) is a pose that is often not taught by teachers at Gudmestad Yoga. In it's full form it does include significant side bending of the spine and for that reason may not be appropriate for students with back issues. However, it can be performed in stages with the spine in its neutral position which is beneficial for students of all levels. Parighasana is a good preparation pose for Utthita Trikonasana (Triangle pose), Virabhadrasana II (Warrior II), Ustrasansana (Camel), Utthita Hasta Padangustasana II(extended hand to big-toe pose), and Utthita Parsvakonasana (extended side angle pose).

Level 1 and Level 2 students can practice the following progression after they have done these preparatory poses: ankle cross knee pose for hip external rotation and runner's and proposal lunges to open up the psoas and quadriceps. If your kneecaps do not enjoy weight on them you can set up on your blanket so that your kneecap rolls over the edge.   


1. Start in a "tall kneeling" position with your shins on a blanket or folded sticky mat and press down firmly the tops of all toes and shins into your mat.

2. Take your buttocks forward (to open the fronts of your thighs) and toward the floor. Lift your ASIS bones up. The objective here is to "levelize" your pelvis. Lift your breastbone and spread your collarbones.


3. Then stretch your arms straight out to the side to their fullest capacity.

Repeat steps 1 and 2, then turn the right leg out to the side and place that foot in line with the left knee. Keep lengthening through the inner right thigh and bring the right buttock forward. Do not let your trunk turn with the right leg. Roll the trunk from right to left so that your trunk continues to face straight ahead. Then stretch your arms out to the sides.

If you want to take it another step along the path, straighten the right leg completely while maintaining all of the other actions. Position your weight on the center of the right heel. It can be helpful to press that foot into the wall.

In later steps we would begin the side-bending actions. Have fun with parighasana! 


It's Almost Summer!

Summer is nearly here! The days are longer and warmer now. We are all so busy with outdoor activities. I love being in my garden puttering, not worried if I'm actually accomplishing anything, but with my hands in the dirt. That's what feeds my soul.

I really enjoy the summer schedule at Gudmestad Yoga. With the drop-in classes, I can come as my schedule allows and I can try out different teachers too. Happy summer 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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