Summer Quarterly Newsletter
All of our summer classes are on a drop-in basis. You may purchase punch cards in 4 different amounts. Summer is a great time to try our studio. It's also a good time to try a different teacher.
Study anatomy with Julie Gudmestad in early August for a week-long intensive. Julie is internationally known for her in-depth, concise instruction.
Join us for the 11-week fall term that begins the week of September 19. Check out the schedule and call 503.223.8157 to enroll.
We had so much interest in Hope's special focus workshop this spring that she decided to repeat it in two variations; once for beginners on Sat. July 16 and once for more advanced practitioners on Sat, June 25. Join Hope on to learn the poses and appropriate modifications.
Have you seen the video of Betsy talking about the benefits of the breath on our Facebook page? Or the video of Stuart Stark talking about compression? Keep watching as we post more videos from your favorite teachers at Gudmestad Yoga. Be sure to like our page! We now have an Instagram account too. You can follow us at @gudmestadyoga.
Yoga Journal and Gaia are coming to Gudmestad Yoga on their LiveBeYoga Tour on July 23, 2016! We will be offering a free class with Julie at 1:30pm to students in levels 3 and above. You can follow the tour on Instagram @livebeyoga and on Facebook at Live Be Yoga Tour. If you are a Gudmestad level 3 or above student hoping to participate, please contact our office. Space is limited.
A Note From Julie Gudmestad

With the advent of fine summer weather here in Oregon, I sometimes feel like a mole emerging from my burrow, blinking at the unaccustomed brightness of the big orb in the sky. During fall, winter and spring, heavy clouds hang low over our heads, contributing to a feeling of depression and compression. And the dark, damp days discourage outdoor activities, so in many ways we are indeed cooped up in our burrows, finally emerging at the first glimmer of sun breaking through the clouds.

A warm sunny day, by contrast, calls us outside and invites us to expand, lift up, and breathe deeply. We may even be inspired by plants in the spring, sending roots down into the earth from which we can reach up to the sun, then producing our flowers and fruit. An active Yoga practice, of course, can help us stay in touch with our spacious, expansive, summer-like selves. This energetic practice helps to balance our quiet, introspective winter-like selves, which is expressed in calming restorative practices.

Tree pose comes immediately to mind as a perfect example of plant-inspired poses. All of the other standing poses, and back-bending poses, also invite us to sink our roots deep and expand up and out to energize every cell. Also in this family is a variation of Utthita Hasta Padangustasana, or Foot-on-chair pose, with the leg opening out to the side. See the Yoga Tip below for more information about this beautiful pose.

Meanwhile, I hope the fine summer days inspire your practice, whether it is foot-on-picnic-table pose in your local park or backbends on the patio. Don't forget the cooling restorative practices as well: how about Savasana (Corpse Pose) at the seaside or legs-up-tree (Viparita Karani) on the lawn?

Have a great summer!

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

Julie Gudmestad 
Yoga Tip

Utthita Hasta Padangustasana

Foot-on-chair Pose is an easy pose to integrate into your day, even if you only have a few minutes or are without Yoga props. Indoors, you can use a chair or chair back, table, or stairway, and outdoors you can utilize patio furniture, a fallen log, or fence rail. Stand sideways to your prop and put your foot up, so that your leg angles out to the side. Make sure your prop is high enough to give you an inner/back of the thigh stretch, but also low enough to keep your pelvis level. If you put your foot up too high, your pelvis will cant up on that side.

And now for some fine-tuning. Your knee and foot should point straight up to the ceiling to help keep your pelvis level and avoid straining your knee. To avoid twisting strain on the standing leg knee, make sure your pelvis points straight ahead over the standing foot: most people need to bring the foot of the lifted leg forward a bit on your prop, so the leg does not point straight out to the side.

And now, stretch up tall. Sending roots down into the earth from the standing leg gives you stability to grow up into your full height potential. Inhaling, bring your arms to horizontal. From the center of your body, reach down into the earth through the standing leg, up into the sky through the spine, and stretch the arms wide. Keep breathing smoothly and savor your spaciousness. This pose is the antithesis of the mole in the burrow, the slumper at the desk, or the crowded airplane passenger!

Hope Kits

Hope Kits for Medical Teams International

Thank you to everyone who donated to the Hope Kits for Medical Teams International! We were able to collect 72 pre-assembled kits and $80 in monetary donations. Medical Teams International sent their warmest thanks to everyone at the studio for contributing. They have been in need of replenishing their kit supply. On behalf of the Alignment Based Yoga Teacher Training group, we say THANK YOU!!!

Teacher Training

Many of you asked if we could offer a yoga teacher training to accommodate working schedules.  

Our next 200-hour Alignment Based Yoga Teacher Training program with Rachel Lundberg begins June 21, 2016. There are still some spots available. This Summer/Fall session will be held Tuesday evenings and one weekend per month. Each graduate of the program will be qualified to receive their 200-hour Registered Yoga Teacher certification with Yoga Alliance. There are tuition savings available if you sign up on or before June 10, 2016.

Training teachers is one of Rachel's passions. She feels there is a need for teachers trained in alignment based yoga. This program is designed for those who would like to be teachers, as well as anyone who is interested in deepening their yoga practice/understanding.

Visit Rachel's teacher training website for more information:

Summer is upon us. Everyone is scattering to embark on summer adventures. We hope that you remember us when you are in town between outings and come in for classes as your schedule allows. Home practice is lovely, but nothing beats practicing with the energy of your community!

See you soon!

Janice Gega
Gudmestad Yoga