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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 will re-open for in person yoga classes starting May 9th. 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. 

6pm All Levels Yoga with Kimby (Live Stream)

  • Personalized yoga class

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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Embracing The Present Moment

Do you ever catch yourself thinking about something you wish you had done differently years ago?

Or what may or may not happen at work 3 weeks from now?

Reflecting on events that have happened in the past or that may happen in the future isn’t uncommon. 

Those types of thoughts can often pull us away from the present moment.

Embracing living in the moment can help us focus on what matters most and make the most out of every experience. 

Notice The World Around You

How often do you take in your surroundings and appreciate the little things?

Taking the opportunity to look at the world around us can show us the beauty of life. 

Who knows – you may end up seeing something beautiful you never noticed before in your own backyard.  

Do One Thing at a Time

When we have so much on our plate, it’s easy to want to knock everything off the list as fast as possible.

However, doing too many things at once can be very distracting and take us away from the enjoyment of each task.

Here’s an example. Have you ever attempted to study for a test or catch up with a friend on the phone while making dinner?

Doing two or more tasks at once that require a good amount of concentration is not easy.

Every activity or task we do matters and should be enjoyed.

Accept Things As They Are

Learning to let go of what has happened and accepting who we are today can get you one step closer to embracing the present moment. 

We may not be able to know where life will take us – but we can learn to accept things as they are today and enjoy life.

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Relieving Stress One Habit At A Time

Stress is a normal part of life.

We may not be able to control every situation, but we can find ways to minimize potential stressful events through our actions.

Be Prepared

Let us know if any of these thoughts sound familiar…

Oh, I’ve got to print out those directions before my hike next week. 

I have that big presentation tomorrow. I can’t forget to email my boss those notes. 

I can’t forget to get gas before my road trip this weekend.

Sometimes those tasks can take a lot longer than originally anticipated.

When time is of the essence, basic activities such as filling up gas can be quite stressful. 

Knocking those chores off the list sooner rather than later can take a huge weight off your shoulders. Every task completed is one less thing to worry about. 

Make a Habit of Setting Reminders

Regularly keeping your eyes on your watch throughout the day can be exhausting and prevent you from living in the present moment.

Setting aside 5 – 10 minutes every night before bed to set alarms for important events the following day is a great habit to get into. 

If you like, you can even set your alarm a few minutes earlier than necessary – in case you need a little buffer time.

Have an Appropriate Backup Plan

Even the most well-thought-out plans aren’t guaranteed to go smooth sailing every time, and that’s okay!

Life is unpredictable and frustrating events do happen.

Even if you leave your house 30 minutes earlier than necessary to get to a meeting, you still might be late.

Brainstorming a few solutions or backup plans in advance can give you some peace of mind. 

For example, if you get stuck in heavy traffic and don’t think you’ll be able to make a meeting on time, you can pull over and do the meeting from the car or let them know you will be there as soon as you can and encourage them to start without you.

Having those backup plans in place ahead of time can help prevent any stress or anxiety on your journey. 

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Mastering The Art Of Conversation

Do you ever feel intimidated in social situations?

Have you ever wanted to walk up to someone new but didn’t know what to say?

Do you ever have a tough time holding a conversation? 

Mastering the art of conversation is possible. 

The following steps can help you feel more confident and comfortable during your next social interaction.

Get Ready

Not all of us can jump right into a conversation, and that’s okay! 

Sometimes all we need is a little mental preparation.

Before diving in, you can practice deep breathing or repeat positive affirmations. 

Instead of worrying about what the other person may say, you can think about what you may learn or gain from the conversation. 

Keep It Light

When meeting someone new, keeping topics light can be a lot less intimidating. 

Starting simple is the way to go. 

You can ask the other person where they are from, compliment their outfit or ask how they know the event organizer. As time goes on, you can dive into deeper topics when/if you feel comfortable. 

Listen And Learn

We can get to know others through active listening and taking an interest in their opinions. 

We may not agree with everything other people say, but we can listen and learn from their perspectives.

Don’t be afraid to dive in and ask them how they feel about certain topics. Their answers may surprise you. 

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Non Violent Communication, By Marshall Rosenberg (Book Review)

Reviewed by: Chelsea Hauer.

Marshall Rosenberg, was a moving American author that changed the lives of many as a dedicated teacher, peacemaker, and visionary leader. He was raised in Detroit and later completed his undergraduate at the University of Michigan. Marshall then received his Ph.D. in Clinical Psychology from the University of Wisconsin in 1961.

“What I want in my life is compassion, a flow between myself and others based on a mutual giving from the heart.” -Marshall RosenbergIn his book, Non-violent Communication (NVC), Marshall “helps people to exchange the information necessary to resolve conflicts and differences peacefully.” Speaking and listening from a place of compassion and the heart while learning to hear the deeper needs within ourselves and others, thus enriching the lives of ourselves and others. After reading NVC you are able to empower yourself to facilitate real connections to ones self and others.

Before I read NVC, I was speaking from a place of domination, just as I was taught growing up. I was very open to reading this recommended book as I was yearning for a new way to communicate. In the past, I was often looking at things as either right or wrong, good or bad, and looking only outside myself.   My conversations were not producing good results.

Prior to reading NVC, I was speaking from a place of domination as I had observed growing up. I was open to reading this recommended book as I was yearning for a new way to communicate. In the past, when I was looking at things as either right or wrong/good or bad, and looking only outside myself, my conversations were not producing good results. In NVC, I learned I could shed these old habits and build upon new ones. I know words can be powerful and I wanted my words to come from a place of positivity. Words no longer had to lead to hurt and pain, I no longer had to make demands and could now practice requests. A new way of communicating was to be learned!

I soon cultivated the ability to listen to my feelings, express my needs, and accept answers that I didn’t want to hear. I learned I have options on how I receive information, no longer taking things so personally. I also have options on how I respond to others. By learning to connect to my feelings with what I observe, using ”I feel” statements, and listening for the underlying needs of others, today I am now capable of having more meaningful conversations in my life.

I like to consider this book an active workbook that I keep on my shelf to peer into from time to time, as I sometimes forget the four components of NVC: Observations, feelings, needs, and requests. First observing what is actually happening, identifying how I feel about what I just observed, detailing what needs of mine are in conjunction or in line with the feelings I just identified and followed by action, a request. An example provided in the book states, “Would you be willing to put your socks in your room or in the washing machine?”

I would highly recommend the book for anyone that wants to learn more about themselves, flourish and grow in their relationships, both interpersonally and professionally, while sharpening their skills in authentically connecting to others.

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Older Americans Months

By: Christina Bein – LCSW 

What does aging mean to you? How does your family talk about it? What does your community say about it? 

In the media, it seems like aging is stereotypically frowned upon. Oh wait, don’t frown because that might cause wrinkles. 

There’s a mainstream obsession with preventing aging that takes away from the beauty that marks a long-lived experience. 

The Administration for Community Living ( acl.gov) is taking a path this year in celebrating Older Americans Month with the theme of recognizing how older adults can age well in place. This takes a look at how older Americans can still engage in participating in their community and living independently for as long as possible. 

EasterSeals Oregon is a local non-profit organization that is celebrating Older Americans Month and offers suggestions of socializing with neighbors, taking a virtual course to learn something new, or offering to teach others about a known skill. 

The emphasis is on seeing the value of building community.

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Jewish American Heritage Month

By: Christina Bein – LCSW 

When honoring Jewish American Heritage Month, it includes the consideration of the resilience and fortitude that is held to exist as people and practice their religion and culture without conviction. 

According to National Today, Jews arrived in what is now known as the U.S. in 1654, New Amsterdam. 

They sought to escape racism and start a new life, like many who have immigrated to the Americas, where they can freely celebrate their culture and traditions. Throughout history, this has been a challenge this community has faced, especially with the most well-known atrocity of the Holocaust between 1941-1945. 

There is a continued effort to fight against antisemitism, and they have built strong roots in the U.S. to promote awareness and a life that is full. 

One of the best ways to celebrate Jewish American Heritage Month has been to celebrate their achievements and uplift the names of several Jewish influences and contributors to society within realms such as science, film, theatre, and literature. 

A few famous Jewish people include Albert Einstein, Ruth Bader Ginsburg, Sarah Silverman, and Adam Sandler. There are many Jewish people as the face or behind the scenes in the media which also means they have a big role in cultivating the American culture.

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Asian Pacific American Heritage Month

By: Christina Bein – LCSW 

“Stop Asian Hate.” This phrase has become more present in our society since the start of the Covid-19 pandemic. At the beginning of this pandemic, the world went through trying to understand the origin of the virus and how it came about. 

Prominent figures in society went on to nickname covid-19 as the “China Virus”. Whether it was purposeful or not, it caused violent consequences for a whole race. News stories popped up of Asian people being targeted with racial slurs and being condemned in association due to the coronavirus. It took the stereotype of “they all look the same” to a dangerous level for many people in this community. 

What would it look like to practice what is preached when the saying goes, “Be kind to your neighbor?” It would be to celebrate and open our mind to the different rich cultures that exist within a vast array of different peoples. Beyond the delicious cuisine, things that can be noted include tea and Chess originating from India, paper and fireworks being invented by ancient China, LED lights from Japan, and who doesn’t know about the globally famous K-Pop (South Korea) group BTS by now? 

Just as it has become mainstream to know about and tell the difference between the people and what they’re known for–like the confections from France, the architecture of Italy, the bespoke fashion from England – so too can we open ourselves to know the beautiful differences of the many countries, ethnicities, and cultures of Asia and how we have been experiencing these aspects since the great migration during the Gold Rush in the 1800s. 

We can often look to movies to get better insights into the intricacies of cultures. In the U.S. it is a beloved pastime to sit down in front of a television screen with a bowl of popcorn and explore other experiences. So why not add some of these titles to your next movie night? 

There are virtual and in-person events happening through the month of May to learn and celebrate Asian Pacific Heritage Month. 

Check out the links below for more information.

Asian Pacific Heritage

AARP

APANO

Asian American Pacific Islander Heritage Month Celebration 2020

Asian Celebration

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International Day Against Homophobia

The annual number of anti-LGTBQ bills has grown alarmingly in the past few years, going from 41 in 2018 to 238 in the first three months of 2022. This includes restricting the discussion of LGBTQ issues in school curriculums, permitting religious exemptions to discriminate against LGBTQ people and limiting trans people’s ability to play sports or receive gender-affirming health care. 

Political experts say the increase in state bills is more about lobbying on behalf of conservative groups and politicians looking to score support with their base than it is about public sentiment. The reality is, according to a Public Religion Research Institute survey, nearly 8 in 10 Americans support laws that protect LGBTQ people from discrimination in jobs, housing and public accommodations.  Additionally, nearly 70 percent of Americans support same-sex marriage.

But despite the public support, these bills serve to make those in the LGTBQ+ community feel unsafe in their communities and feel like their own states and communities do not want them or accept them.  These feelings of alienation result in an increased incidence of suicidal ideation.  According to The Trevor Project, their “ 2021 National Survey on LGBTQ Youth Mental Health found that 42% of LGBTQ youth seriously considered attempting suicide in the past year, including more than half of transgender and nonbinary youth. “

On May 17th we observe the International Day Against Homophobia, which is a time to recognize the violence and discrimination experienced by the LGBTQ+ community. 

This date was chosen to commemorate the World Health Organization’s decision in 1990 to declassify homosexuality as a mental disorder. 

A positive way to recognize this day is to learn about being an ally to LGTBQ+ friends and community members.  A very helpful resource for information and ideas is The Trevor Project.  They provide guides for being an ally to transgender and non binary youth and bisexual youth, how to have conversations about intersectional issues for those with multiple marginalized identities, and many more resources.  You can also volunteer your time or make a donation.

For more resources, you can check out the links below:

Resources for LGBT Youth and Friends/Supporters

Get Support | Anti-Violence Project

Stories | Out & Equal

Online Resources | LGBT Youthline

Reach A Counselor | The Trevor Project

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Children’s Mental Health Awareness Day

The current events of the world can create feelings of stress for many children. That, paired with the recent history of isolation and a loss of support systems, such as in-person school, has resulted in all kids feeling an increased sense of stress in their lives.  Helping kids deal with the stressors of uncertainty will help them be more successful in managing challenging times ahead.

Big Life Journal has some helpful resources to help kids deal with stress, including printable guides and worksheets. Some ideas for helping kids deal with stress include:

  • Re-frame stress–Stress can lead to growth if children understand that stressful situations will not last forever. These situations represent challenges to overcome and lessons to learn.  Seek to understand your child’s stress rather than dismiss it
  • Shift from a fixed to a growth mindset–it’s not fixed, it can be improved, and you do have the power to influence the situation.
  • Stop catastrophic thinking–do not dismiss their worry. Their concerns are very real to them and there have been a lot of reasons to worry recently.  But help them put words to their fears and focus on what they can control
  • Practice Problem solving–listen, discuss the positives and negatives of a situation, brainstorm solutions
  • Try stress management techniques, such as meditation, mindfulness, deep breathing, or yoga exercises for kids.

Although many kids may experience stress, there are also many kids experiencing a higher level of mental health issues.  On May 7th we can observe Children’s Mental Health Awareness Day. The purpose of this awareness day is to increase public awareness about the needs of children with serious mental illness, provide information on evidence-based practices, and encourage those who need help to seek treatment.

According to the World Health Organization:

  • One in six U.S. children ages 6-17 has a treatable mental health disorder such as depression, anxiety problems or ADHD.‍
  • Half of all mental health conditions start at 14 years of age, but most cases are undetected and untreated.
  • The consequences of not addressing adolescent mental health conditions extend to adulthood, impairing both physical and mental health and limiting opportunities to lead fulfilling lives as adults.

It is important to have conversations with your children, to recognize when their mental health issues are more than just expected stress responses, and to get them help. Early intervention can have positive results that benefit them for the rest of their life. Therapy can have a significant impact on a child. And more severe issues can be addressed through a consult with your mental health provider as well as a doctor or psychiatrist if needed. Teaching our kids that it is okay to not be okay sometimes, is an important first step in them feeling like they can ask for help when they are struggling.  Taking care of a child’s mental health is as important as their physical health. We can create a safe space for our children, so they can feel good about themselves. 

Follow the resources below for more:

Virtual Events For Parents & Caring Adults 

What’s in the Guide for Parents: Caring for Kids with Mental Illness

Helping Children Cope 

Need Help? | Kids Help Phone 

Youth Mental Health | Mental Health America

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Women’s Health Month

Women’s Health Month is observed throughout the month of May and is an awareness event that recognizes the different physical and mental concerns experienced by women and people who were assigned female at birth. From menopause to cervical cancer to childbirth, this is an important opportunity to raise awareness through educational campaigns with the goal being to empower people to prioritize their health.

Women’s health concerns can get discounted.  But 75% of new parents (especially moms) experience sleep deprivation, 23% of people that get their period need time off of work due to period-related issues, and menopause can cause significant symptoms for many women with the decreased estrogen levels also causing an increase in health risks.  Women can be a positive support to each other as they navigate these challenging health experiences.

During this month, we can also put our health and the health of women in our lives first. Whether we go in for a check-up or reach out to a friend in a time of need. 

For more resources, check out the links below:

Women’s Health Resources

Seven Facts To Know About Women’s Health | CDC

Featured Resources | National Women’s Health Network

WebMD Menopause Guide

Book: The Monopause Manifesto by Dr. Jen Gunter

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