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Yoga Class Schedule (online & in person)

 

 

Register For Our In-Person and Online Yoga Classes 

(This list is updated regularly)

The Wellness Center has re-opened for in person yoga classes. We will still be offering a mix of online and in-person classes.  In person classes are small group (5 or less) classes that can be tailored to the needs of those present. Masks are optional but will be worn at the request of any participants. Please click here to book a class or call our office and they can help you book your classes.

Check out our instructors’ bios here to find one that is a good match for you

Monday

9:30am Wake Up Well Yoga with Amalia (Live Stream)

  • Brush off the cobwebs and ease your way into the day. Explore movement, breathing techniques, and meditative practices to help you wake up and transition into the flow of your week with intention. 

5pm Strengthen & Lengthen Yoga with Jen  (Live Stream)

  • Practice basic poses and intermediate postures with variations to build strength, breath capacity and peace of mind. Students will stabilize, stretch, and enjoy a well-rounded practice with breath aligned movement and guided relaxation. Practitioners should be able to move up and down from the floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.

6:15pm Root & Rise–Yoga Basics with Jen   (In person)

  • Practice breathing techniques, warmups, and basic postures to strengthen your core muscles and gain flexibility. Enjoy movements and shapes that support a stable and comfortable experience. Ground and root with core activation and lengthen and rise with grace and ease. Props are encouraged, including books or blocks, blankets, cushions, and a chair. Practitioners should be able to move up and down from the floor with support of a chair. Suitable for beginners.

Tuesday

10am Chair yoga with Jen (Live Stream)

  • Practice seated and standing postures with the support of a chair. Options are offered to encourage students to find their balance between ease and effort. Class is active and restorative with guided relaxation concluding the practice for a tranquil mind. Practitioners should use an armless chair on a non-slip surface.
    All levels are welcome, especially good for those new to yoga, seniors, and those returning to yoga.

12pm Mid Day Reset Yoga with Jen (Live Stream)

  • Unwind and energize as you flow through an endurance building practice. Move through your day recharged with a fresh perspective and increased vitality. Practitioners must be able to get up and down from floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.

5:30pm Energizing Elixir Yoga with Jen (Live Stream)

  • An invigorating practice with longer holdings and fluid transitions between postures to help increase confidence and stamina. Gain energy and momentum to carry you forward. Practitioners should be able to move up and down from the floor. Appropriate for those familiar with the basics including names of poses and core activation for safety and stability.

Wednesday

6:15pm Mid Week Morale Booster with Jen (In person)

  • Nurture yourself in a soothing practice with gentle movements, guided relaxation, and meditation. Relax muscular and mental tensions, boost your vitality, and roll with ease through the rest of your week. Practitioners should be able to move up and down from the floor with support of a chair. All levels are welcome.

Thursday 

9:30am Chair Yoga with Jen (Live Stream)

  • Practice seated and standing postures with the support of a chair. Options are offered to encourage students to find their balance between ease and effort. Class is active and restorative with guided relaxation concluding the practice for a tranquil mind. Practitioners should use an armless chair on a non-slip surface.
    All levels are welcome, especially good for those new to yoga, seniors, and those returning to yoga.

11am Gentle Yoga with Amalia (In Person)

  • Meet yourself where you are. This class includes seated and supported postures that can be done with a chair or at a wall for increased balance and stability. Build strength, confidence, and increase calm. 

Friday

12pm  Reflect and Restore Yoga with Amalia (Live Stream)

  • Unwind from the week, or simply savor a slow down. Yoga offers a space to listen to your body and learn from its cues. Within a culture that teaches us to look for lack, where might we find our own abundance? Meditation, mantra, pranayama and yogic philosophy are all powerful tools of inquiry for how we relate to ourselves and our world. 
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The Power of Establishing Boundaries to Prevent Burnout

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Do you ever feel mentally and/or physically exhausted after a long day at work? 

If so, you may be experiencing burnout.

It’s not always easy to pinpoint which activity or general feeling may be causing your burnout. 

You may feel like your to-do list is unreasonable, or you may be pushing yourself past your limits. 

But the good news is these feelings are preventable and don’t have to last forever. 

By learning how to set boundaries, you can appropriately manage your needs and, in turn, prevent burnout.

Communication 

Declining opportunities you don’t feel comfortable accepting is a form of boundary setting. 

It all comes down to communicating your needs. 

If your coworkers, friends or family don’t know how you feel, they may not know how to support you. When in doubt, honesty is the best policy. 

Ask For Help When You Need It

If there is something you need help with, don’t be afraid to ask for it.

Not all tasks are meant to be done completely independently. 

And not all tasks can easily be figured out solo.

Accepting that you don’t know everything can help you better respect your time and honour your boundaries.

It’s easy to assume that your peers may not be able to help your event. But they may pleasantly surprise you.

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Getting Through Any Obstacle in Life

Life can feel a little uncertain at times. None of us can see the future, which can be scary or overwhelming. 

We may not be able to completely get over the fear of uncertainty.

But we can do what we can to accept and embrace how we feel. 

Accepting and embracing our feelings can help them feel less scary.

If you don’t know where to begin, there is no need to worry. You can teach yourself to adapt to situations and step outside your comfort zone.

The very first step is to understand and accept that change and fear are part of life.

No matter what we say or do, our daily routine, job, home, friendships, and hobbies will change eventually.

Some of these changes may be for the better, and some may be for the worse.

At the end of the day, all you can do is adjust your mindset accordingly and maintain an open mind, 

You can either look at scary lifestyle changes as a setback or an opportunity to grow and thrive as a person.

For example, at some point, your job may require you to travel regularly, even though you’re afraid of travel.

You can either look at the event as something scary. 

Or, you can look at the event as an opportunity to face your fear. 

You have what it takes to change your mindset. You have what it takes to turn negative emotions into positive ones.

Thoughts are just thoughts and aren’t necessarily true!

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Hispanic Heritage Month

From September 15 to October 15, we can celebrate Hispanic Heritage Month! It’s a time to think about the history, culture, contributions and achievements of Hispanic Americans from Spain, Mexico, the Caribbean and Central and South America.

This month was first observed in 1968 as Hispanic Heritage Week first by President Lyndon Johnson and then was enacted into law on August 17, 1988. 

September 15th marks a significant time for Latin American countries such as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua, who declared their independence from Spain in 1821.

This month-long celebration is meant to show appreciation for the culture. We can participate in our communities by surrounding ourselves with art, clothing, music, and food. It’s also a chance to encourage our friends, family and peers to celebrate the diversity and rich background of the Hispanic community. 

We can also acknowledge and learn more about Hispanic figures in history that have shaped our world today and inspired many generations to come.

In September, we can seize the opportunity to attend events, pay tribute to iconic Hispanic Americans, and discover more about the history.  

For more resources, check out the links below. 

Celebrating Hispanic Heritage Month

Hispanic Heritage Month | National Archive News

Hispanic Heritage Month Is Almost Here, and These Activities Are the Perfect Way to Celebrate

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Suicide Prevention Month

The month of September is also known as Suicide Prevention Month. During this month, we can spread awareness of the importance of mental health and check in with our peers.

We can also remind others in our community that they don’t have to struggle alone. By having open communication, we can work together to reduce the stigma and let others know they have support if they want to reach out.

The goal of Suicide Prevention Month is to educate others to recognize the warning signs, learn about the facts, and offer the right tool/resources during difficult times. It’s important to let others know that there is help available.

Suicide Prevention Month is also a time to recognize the lives that have been lost to suicide. In 2020, firearms accounted for 53% of suicide deaths, and 90% of suicide attempts involving firearms are fatal. According to statistics, the rate of suicide is highest in middle-aged men, and on average, there are 130 suicides per day. Making suicide the 12th of the leading causes of death in the U.S. 

Learning more about suicide prevention can help us all recognize and reach out to those in our lives that may be struggling with suicidal thoughts. 

Vista will be spreading awareness for suicide prevention with a sign rally at Milwaukie Bay Park, from 12-1pm on September 24, 2022

Other ways you can participate is to join the “Out of the Darkness” walk in Portland on October 1, 2022 or in Eugene on September 25, 2022.

If you are worried about a loved one or are looking for someone to talk to, check out the resources below.

Crisis Text Line

Help Prevent Suicide

24/7 Crisis Hotline: 988 Suicide & Crisis Lifeline

You Are Not Alone Suicide Prevention Tools for Warriors

5 Steps to Help Someone Who is Having Suicidal Thoughts

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September is Recovery Month

By: Tanya Kramer, LPC

Recovery Month serves to elevate important topics in recovery, such as promoting/supporting new evidence-based practices, a strong/proud recovery community, and acknowledging both organizations and individuals who create the recovery community.

Observance of Recovery Month was started by the organization called SAMHSA (Substance Abuse and Mental Health Services Administration) in 1989 to increase public awareness of mental health and addiction recovery.  Purple is the established color to represent Recovery Month and Recovery Day which is September 30th this year.

Millions of Americans’ lives have been transformed by the recovery of both substance abuse and mental health.  Recovery Month provides a venue for everyone to share their stories, lift each other up, and provide hope for those struggling.

This month also draws attention to new research and interventions that could improve the process for those striving for health and wellness.

The 2022 Recovery Month Theme is:  “Recovery is For Everyone:  Every Person, Every Family, Every Community.”

Here are some organizations and links to learn more about Recovery Month:

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Constantly Feeling Rushed?

Do you ever feel like there is just too much on your plate?

Do you ever feel like you’re constantly in a rush to get things done? If so, you’re not alone.

Faster doesn’t always mean better. Feeling rushed or pressured can take the fun out of your daily activities.

Feeling like you must finish something as soon as possible can cause stress and anxiety. The good news is that you don’t have to feel this way. You can change the way you look at and complete your tasks.

Understanding Why We Rush

Understanding the “why” behind our actions can help us better address them.

  • Why do you want to finish your essay in an hour?
  • Why do you want to clean your entire kitchen in one afternoon?

Figuring out the answers can help you look at the bigger picture.

Here are a few personal questions you can reflect on.

  • Do all of my tasks have to be done today?
  • Can any of these tasks be delegated or completed at a later time?
  • Is there anyone in my life who can help me?

Be honest with yourself. The answers may surprise you.

Meeting Your Needs

When our schedules are too full, we sometimes forget to meet our personal needs.

Implementing at least one self-care activity a day can have a significant impact on our mood, sleep and overall wellness.

Our brain can only do so much in one day. If you catch yourself getting tired or overwhelmed, that is your brain telling you; that it’s time to take a break.

Your work isn’t going anywhere. It will still be there tomorrow when you’re ready. And if you need help, don’t be afraid to ask for it.

Getting enough sleep, eating healthy meals and relaxing are all forms of self-care.

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To-Do Lists For Couples

Creating a to-do list can help keep us accountable and get things done throughout the day.

But with that said, it’s also okay to be flexible with our lists.

Just because a morning starts out smooth sailing doesn’t mean it will stay that way. 

Sometimes last, minute tasks can pop up that take priority.

Or a certain task at hand can take far longer than initially anticipated. 

No matter how flexible or busy your day might be, writing down tasks can help keep you organized and on the ball.

Joint to-do lists work similarly for couples. 

Creating a couple’s to-do list requires the attention and participation of both partners.

Creating a to-do list with your partner can help you both stay on track and accomplish joint goals. 

Tackling Large Jobs

If you are your partner live together, it is only a matter of time until a large project around the house needs to be taken care of, such as full-on renovation, painting a room, or paying the bills.

Since those projects impact both of you, they should be tackled together to ensure nothing gets done twice or even forgotten about.

You and your partner can sit down and write out everything that must be done in the near future to make sure the project gets done.

And then, you can split up the tasks in a way that works best for you as a couple. 

Prioritization

When a project is so big, successfully completing all the steps can take weeks or even months.

For example, you may not be able to complete task C until task A is 100% done.

Exactly why it is crucial to know how to prioritize more urgent and/or time-sensitive tasks. 

Working together and collaborating can help couples grow and thrive.

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Want to Fall Asleep Easier? Try This Technique

We have all had one of those nights where falling asleep felt like nothing more than a challenge.

Even though we physically felt tired, our thoughts continued to distract us from drifting off to sleep.

Everything that could worry us did.

We worried about how tired we would feel the next day, how that meeting at work will turn out, or all those household chores requiring our attention.

It’s interesting. The more we feel like we have to fall asleep, the more anxious we can become.

So, what are you supposed to do? Keep on reading.

Allow Yourself To Stay Up

Yes, this idea may seem counterintuitive – but it can potentially help.

Feeling like we have to do something can make any situation feel scary and stressful, even when it isn’t.

What statement do you think would make falling asleep a little easier?

A: “I have to fall asleep in the next ten minutes, or I will feel miserable tomorrow.”

B: “I am comfortable in my bed right now, and my body will fall asleep when it is ready.”

Chances are you selected statement B.

Looking at bedtime as something you get to do instead of something you have to do can help you feel more in control of the situation.

This new routine may take a few nights to get used to – but it can potentially transform your entire sleep ritual.

Let’s say goodbye to tossing and turning and hello to relaxation.

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Avoiding Parent Traps

It’s never too early to teach kids how to problem solve.

As a parent, of course, you want to be there for your child and help them navigate situations.

But the truth is, you may not always be there to intervene when your child is faced with a problem, such as having a disagreement with a friend at school. 

The sooner they learn how to figure things out on their own – the more independent they will become. 

The Parent Trap

What is a Parent Trap?

 It’s a situation in which parents are drawn to solve their kids’ problems.

Even though it’s a natural instinct to assist your kids in every way, there must be some healthy limits in place.

By helping them too much, your child only ends up losing their chance to learn on their own. 

The Solution 

So, what are you supposed to do?

Instead of rushing to solve their problem, you can give them guidance and confidence-boosting re-reinforcements.

So, the next time something does go wrong, they will already have the skills needed to come up with a solution.

Remember – children and adults sometimes have to fall a few times in order to learn how to get back up. 

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How to Foster Happy and Healthy Friendships

The friendships we create have the power to impact our mental health and well-being in so many powerful ways. 

When we have good friends in our corner, we know that there are people who support and encourage us to be our authentic selves. 

That’s why it’s so important to develop healthy and long-lasting friendships. And the key to finding and being a good friend is to look out for the qualities.

Focus On Trust

The best friendships are built on a foundation of trust and confidence. When we open ourselves up to people around us, it can inspire others to do the same. 

It feels good to know that we can count on our friends in times of need and vice versa. 

Trust can show up in many forms and go a long way. Whether it’s having someone who can offer a listening ear or judgment-free advice.

Seek Authenticity

A friend is someone who you can be comfortable being yourself around. And not just for the best moments. 

They are there for you through the ups, the downs, and everything in between. 

So seeking people, we can be authentic with is a good sign for a healthy friendship. It means that you are comfortable telling them your boundaries and communicating when things are on your mind. 

Authentic friends are there to grow with you!

Find Cheerleaders

In times when we feel low, it’s important to have friends who can give compassion and support.

So it’s good to find friends who can be cheerleaders too. Meaning they can celebrate your wins with you or grieve for your losses. 

Good friends will be there to help you no matter what and want to see you succeed. 

“Good friends help you find important things when you have lost them…your smile, your hope, and your courage.” – Doe Zantamata

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