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Yoga Class Schedule (online & in person)

Darcy Knight

Register For Our In-Person and Online Yoga Classes 

(This list is updated regularly)

The Wellness Center offers 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.  Please click here to book a class.

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 the 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 a 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 the 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 (In Person)

  • 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 a 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  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. 

Mindfulness Tips During The Holidays

Jaclyn Baker
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Amidst the gatherings, gift shopping, and festivities, it’s easy to lose touch with ourselves and succumb to the stress that accompanies this time of year. However, integrating mindfulness into our holiday routine can be a game-changer, offering a pathway to inner calm and presence amid the hustle and bustle.

Here are three mindfulness tips to help you navigate the holidays. 

Cultivate Present-Moment Awareness

The essence of mindfulness lies in being fully present in the here and now. Amidst the holiday rush, our minds often wander between the past (remembering past celebrations) and the future (anticipating the upcoming events). Take a pause and ground yourself in the present moment. When we anchor ourselves in the present, we can appreciate the richness of the holiday experience without being consumed by stress or worry.

Practice Gratitude Daily

The holiday season is an opportune time to cultivate gratitude. Amidst the flurry of activities, take a few moments each day to reflect on what you’re grateful for. It could be the company of loved ones, a cozy moment by the fireplace, or the simple joys that often go unnoticed. 

Gratitude shifts our focus from what’s lacking to what’s abundant in our lives, fostering a sense of contentment and appreciation. Consider keeping a gratitude journal or simply take a few minutes each morning or evening to mentally list the things you’re thankful for.

Embrace Self-Compassion

Amidst the desire to create picture-perfect holiday moments, remember to extend kindness and compassion towards yourself. 

It’s okay if everything doesn’t go according to plan or if you’re feeling overwhelmed. Be gentle with yourself. Practice self-care by carving out time for activities that recharge you—whether it’s a quiet walk, meditation, or simply reading a book. 

Allow yourself to set realistic expectations and boundaries, saying no when needed, and prioritizing your well-being amidst the holiday rush.

By integrating these mindfulness practices into your daily routine, you can navigate the holiday season with a greater sense of calm and joy. Remember, mindfulness is not about escaping the holiday fervor but rather about embracing it with a sense of presence and appreciation.

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Rekindling a Sense of Awe

Jaclyn Baker
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By: Darcy Knight

Remember when you were a kid and the world just seemed a little more amazing?  Maybe it was seeing a rainbow, splashing in a puddle, or just the ability to spend hours eagerly searching for the perfect stick, digging a giant hole in the sand, or staring in wonder at all of the bugs you can see in one shovel full of dirt. 

That feeling has a name and it is awe.  Dacher Keltner, a psychologist at the University of California, Berkeley, and the author of Awe: The New Science of Everyday Wonder and How It Can Transform Your Life, defines it as the “feeling of being in the presence of something vast that transcends your current understanding of the world.” 

But as we become adults we get more distracted by the responsibilities of life, the to-do list, the never-ending adulting.

Is it worth it to try to also fit in some time to find some positive awe in your life?  Keltner says yes, as experiencing awe can produce many positive effects. It makes us calmer, kinder, and more creative. It creates a decreased focus on the self and can therefore be at least a temporary cure for self-absorption, helping us to gain perspective.  In his book, Dr. Keltner writes that awe is critical to our well-being.  His research suggests it has health benefits that include the release of oxytocin, which promotes trust and bonding, as well as calming down the nervous system.

It increases feelings of connection to others and can increase feelings of empathy.  Experiencing awe with others can lead to an increased willingness to cooperate.  It also can increase feelings of meaning or purpose in life and can help us cope with stress and grief.

Awe can increase both spiritual feelings and scientific curiosity. 

And perhaps surprisingly, Awe is credited with increasing physical health.  Dr. Keltner found that awe activates the neurons in the spinal cord that regulate some bodily functions, as well as slows the heart rate and breathing and relieves digestion‌.

Like any new behavior, rekindling your sense of Awe does require some practice.  But teaching yourself to engage in awe-awareness in your daily life can have great benefits. Try one of these ideas starting today 

  • Get out in nature–one of the most common sources of awe is nature.  It is both the vastness that shows us something that is so much bigger than ourselves as well as the often unfathomable beauty. Leave your electronics at home and practice losing yourself in the world around you. Notice the sun shining through the trees, the smell of the outdoors, the songs of the birds.
  • Hang out with a child–Children have not lost their sense of awe about everyday things yet.  Spending time in their world will help you see all that can be amazing in your everyday life.
  • Listen to music–there is a reason that your favorite song can instantly change your mood.  Music elicits emotions that may be harder to access on their own.
  • Explore Google’s Art Emotions Map, which has images meant to elicit emotions.
  • Slow down and take notice of your daily tasks.  Notice the smell of your coffee or tea, the beautiful light at sunset as you are cooking dinner, the moment of joy you feel upon completing a project, or the way it feels to connect with others in your life.

Take a moment to rediscover the awe in your life!

Resources for Rekindling Awe

The Power of Wonder: The extraordinary emotions that will change the way you live, love and Lead

50 Simple Ways to Bring a Sense of Awe into Your Life

Six ways to incorporate awe into your life

Awe-spotting: 5 ways finding awe can transform your life

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Climate Change And Our Health

Jaclyn Baker

By: Betsy Pownall

Climate change is hazardous to our health, both mentally and physically. In the article, “How does Climate Change affect Mental Health?” the American Psychological Association reports that long-term mental health challenges such as anxiety, depression, PTSD, suicide, aggression, and gender-based violence are impacted by rising temperatures and extreme weather events. 

Studies have shown that even some people who have not been directly affected by a climate disaster are experiencing “climate anxiety,” which is defined as an overwhelming sense of fear, sadness, and dread in the face of global warming. A 2020 APA survey found that 56% of U.S. adults said climate change is the most important issue facing the world today. 

Nearly half of young adults ages 18 to 34 year-olds reported feeling anxiety over climate change on a daily basis. 

While the problem can feel unwieldy, many people find an increased sense of hope and security by taking action to understand, adapt to, or to mitigate the effects of climate change at an individual and community level. 

On an individual level, people can learn about what is happening, what could happen and prepare for climate-related events. Helpful individual actions can include:

  • Making and practicing household emergency plans
  • Engaging in self-care and healthy habits
  • Build and maintain social networks with family, friends, neighbors, and climate advocates
  • Participate in policy and advocacy efforts to combat climate change

Distress about climate change can be reduced by:

  • Spending time in nature
  • Engaging in mindfulness practices like grounding, body scans, meditation, 
  • Identify core values that guide your work, simplify and focus on one’s choices
  • Working with others
  • Engaging in activism

(APA “Resilience and individual actions around climate distress”)

And then there are the ‘Recession Resilient’ climate-change start-ups. 

In her New York Times article “‘Recession Resilient’ Climate Start-ups Shine in Tech Downturn”, Erin Griffity reports that tech workers and investors are “flocking to start-ups that aim to combat climate change”. 

As tech companies downsize and cut jobs, a ‘wake up call’ has spurred many workers to question whether or not what they are doing is “making the world a better place”. 

Many workers are joining climate-change start-ups, as investors “pour money into the field”. While start-ups once had to work at convincing investors that their focus was important, climate change and extreme weather events have become impossible to ignore. 

“We’re actually doing work that matters”, Arebeth Pease said of her move from a tech start-up to a climate-change start-up focusing on smart home electrical panels.

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Promoting Community Well-Being: A Collaboration Between The Elkton Community Education Center and Vista Wellness Center

Jaclyn Baker
,

By: Jen Champion 

The Elkton Education Community Center (ECEC) and Vista Wellness Center are collaborating to address the healthcare needs of Elkton and surrounding communities.

Introducing holistic health services, particularly yoga, is a component of their ECEC Rural Health Care Initiative. 

The Wellness Initiative focuses on preventative programs and partnerships to enhance accessibility to health and wellness services. The initiative aims to improve the overall quality of life. It is open to all community members, with a particular emphasis on seniors, individuals with chronic illnesses, and those with limited incomes.

Jen Champion, a yoga instructor with Vista Wellness Center, is on the ECEC campus every Wednesday, offering floor and chair classes. Yoga and holistic approaches to health enhance an interconnectedness of physical, mental, and emotional aspects and help to alleviate symptoms and promote a healthier lifestyle.

At the heart of ECEC’s success lie its volunteers. The commitment of volunteers is pivotal in implementing and sustaining programs and their 30-acre campus. 

Their Youth Employment Project hires local high school students to work as tour guides in the Butterfly Pavilion and Fort Umpqua, help maintain the gardens, and staff the Outpost Café and Produce Stand. AmeriCorps volunteers play a part in ECEC as well. Currently, Ruby Ackerman, an AmeriCorps Member, serves as a Wellness Advocate and plays a significant role in bringing yoga to ECEC.

ECEC is bridging the healthcare gap in rural areas. Within their Rural Health Care Initiative, they provide yoga classes and a range of holistic services, nurturing the vitality and wellness of residents and the vibrant communities they create.

Interested in providing services for the initiative?  Contact Ruby Ackerman

Connect with Jen and Vista Wellness Center 

Map of Oregon in segments of areas with unmet healthcare needs.

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Protecting Our Waterways

Jaclyn Baker

By: Tanya Kramer

Water could be considered the most underappreciated resource. However, when it is scarce or contaminated, things get very difficult.

According to NEEF (National Environmental Education Foundation), “each day in the United States about 27.4 billion gallons of water are withdrawn and delivered from surface water and groundwater sources for residential use”.

So, how do we take steps as community members to protect it?

Here are some simple ways to be part of the solution!

Decrease your Daily Water Use

Use this website to calculate your “Water Footprint” and then learn about ways to cut back on your water usage. 

Be Water Wise with your Garden

Here are some quick things to consider when creating a garden:

  • Group plants together.
  • An average garden typically needs about 1 inch of water per week so use a rain gauge to determine if your garden needs additional water or when to stop watering
  • When building walkways in your garden, use impermeable materials so the water can be absorbed into the ground rather than causing runoff (Ex – wood, stone, brick, paving block, etc.)
  • Consider installing rain barrels that can be used to water the garden.
  • Don’t use more fertilizer than necessary (use a testing kit to determine the exact needs of your soil)
  • If you have grass, allow it to grow to 2.5 to 3.5 inches and leave grass clippings on the ground
  • Consider alternative gardens that include rocks, benches, structures, or other visuals to limit how much of the garden actually needs water.

Consider Creating a Rain Garden

These specialized gardens utilize specific plants installed in a particular way to create a “tiny water treatment facility”. Rain gardens gather the rain from runoff, allow it to soak into the soil, and are taken up by the plants. The plants and soil filter nutrients, sediments, and toxic materials resulting in cleaner water ending up in the waterways.

Here are some basic steps to consider when creating a Rain Garden:

  • Notice how storm water runs off your house and structures, along with how it runs through your property
  • Important to check in with your local jurisdiction before rerouting storm water.
  • Learn more about how to plant a rain garden by using these two resources.

◦ The Oregon Rain Garden Guide 

◦ Oregon State University Extension Rain Garden Guide 

Volunteer with your local Water Program to help care for local Bioswales in your Community.

Bioswales are landscaped features that collect polluted stormwater runoff, soak it into the ground, and filter out pollution. 

Bioswales are designed to handle a larger volume of water than rain gardens, and are often used in city infrastructure around streets and parking lots

Plant Trees

Trees simply provide a canopy that collects rainwater and slows storm runoff.

Trees provide deep roots that help water seep into the ground rather than run off.

Trees provide shade which helps with cooling costs and water usage in gardens.

Don’t Dump Hazardous Waste on the Ground

Locate proper disposal locations using this link for Metro Hazardous Waste.

Avoid dumping onto the ground things like:

  • motor oil
  • pesticides
  • leftover paints or paint cans
  • mothballs
  • flea collars
  • household cleaners
  • some medicines

Don’t Dump Hazardous Waste Down Storm Drains

These drains go directly to our water supply, so we only want water to go down them. Avoid putting or draining the following items into the storm drains:

  • lawn chemicals
  • pet waste
  • household chemicals
  • soaps/cleaning fluids/washing machine discharges
  • soil/dirt
  • oils/antifreeze
  • paints
  • sanitary sewer discharges / septic tank discharges
  • chlorinated backwash and draining associated with swimming pools
  • grass, shrubs, or other yard waste
  • car wash discharges / industrial discharges

Here are some additional links to websites that can provide additional information about taking care of our water and water systems:

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Practical Tips For Greater Happiness

Jaclyn Baker
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In life, you often face challenges that can cast long shadows of anxiety and despair. But what if you could alter your perceptions and responses to these difficulties? What if you could rewrite the script of your inner dialogue, transforming it from self-doubt to empowerment?

With these impactful ways, you can steer your mindset towards positivity and embark on a journey that can redefine your reality and lead to a happier, more fulfilling life. 

Embrace the Power of Gratitude

Discover how the simple act of counting your blessings can unleash a flood of feel-good hormones, like dopamine, and shift your thoughts away from negativity.  

From the simple joys of using your senses to the profound blessings of food, shelter, and cherished connections, gratitude can redirect your thoughts away from negativity.

Pursue Passions and Conquer Challenges

Delve headfirst into activities that kindle the flames of your passion and bring boundless joy. Whether it’s your vocation, creative pursuits, or fitness goals, directing your energies toward what you love can be an enduring wellspring of happiness. Just be mindful to maintain equilibrium with your other life obligations.

Furthermore, perceive the challenges in your path as opportunities for personal growth and discovery. 

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Unplug from Autopilot in 3 Easy Ways

Jaclyn Baker
, , ,

Do you ever catch yourself daydreaming about the life you truly desire, only to snap back to reality with a never-ending to-do list in hand? 

What if you could set your course, dream big, and map out your roadmap as you go? While it’s all too easy to get caught up in the whirlwind of busyness, by finding the time, support, and strategies, you can break free from autopilot mode. 

Make Time for Self-Reflection

How do you find space when you’re already stretched thin? 

Start with baby steps and recognize that significant change begins with the smallest actions. You can start by trimming screen time, rising 10 minutes earlier, or unplugging 30 minutes before bedtime for introspection. Even a brief post-lunch walk can serve as intentional reflection time.

By creating space, you can seize those mini moments in your day to acknowledge where your time truly goes and set boundaries to safeguard what matters most to you. 

Dream the Dream

Now that you’ve carved out those precious pockets of time, the next step is to use them to reflect on your life vision. Breaking free from autopilot hinges on gaining clarity about what truly matters to you, what brings joy and fulfillment, and how to gradually chart a path toward these aspirations.

Consider things like – what fuels your positive energy? Which values hold the most significance for you? How do you define success? What’s your ultimate dream for your life?

As you explore your life vision, remember to grant yourself the freedom to dream without dwelling on the ‘how.’ Always remember to ask yourself, “What do I want for myself?” and the roadmap will come in due time.

Embrace Progress

The next phase is all about action. But here’s the secret: it’s the small steps that truly count.

Don’t fall into the trap of all-or-nothing thinking, believing that you must revolutionize your life overnight. Instead, focus on one small change at a time. It’s about setting a manageable pace for yourself without the need for massive leaps or week-long transformations. 

Remember, progress is progress, no matter how gradual.

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3 Telltale Signs You Need Tighter Boundaries

Jaclyn Baker
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We’ve all heard that setting boundaries is essential for our mental strength, but let’s face it; it can be challenging.  

Why is it so tricky? Well, the fear of being left high and dry, the unrelenting urge to be everyone’s best buddy, and the classic “what do I do if someone steps over my line” conundrum can leave you feeling like you’re in a whirlwind of uncertainty.

If your boundaries sometimes feel as sturdy as a sandcastle, don’t worry. Embark on this boundary-setting adventure and discover a treasure trove of self-respect, mental strength, and a happier, healthier you.  

Now, buckle up as we dive into the world of boundaries and discover the signs that you need better boundaries! 

You Are a ‘Yes’ Person 

Do you have a hard time saying “no”? Are you the go-getter, the problem-solver, and the one who can do what no one else can? 

At first, being the one who can handle anything feels like a badge of honour. The accolades, the praise—it’s all intoxicating. But here’s the twist: that initial high soon plummets into a pit of exhaustion and frustration.

Every “yes” you utter means a silent “no” to something else. That project you agreed to help your friend with? It’s precious family time you’re sacrificing. And that late-night task that seemed like a heroic feat? It’s robbing you of the self-care you truly deserve.

So this is your sign to rethink your powers and learn the art of strategic “no” s. 

You Take Responsibility For Things That Aren’t Your Fault

Ever find yourself apologizing for things that aren’t remotely your fault? Welcome to the “Sorry Syndrome. 

One classic symptom of boundary struggles is apologizing for other people’s feelings. You might catch yourself saying things like, “I’m sorry you feel bad” or “I’m sorry you had a bad day.” While empathy is a wonderful quality, taking on undue responsibility for others’ emotions isn’t.

Carrying someone else’s emotional baggage can be quite exhausting. So, get ready to kick the Sorry Syndrome to the curb and stop shouldering blame for feelings that aren’t yours to own. 

If You Can’t Beat Them, Join Them 

If you can’t beat them, join them – this is a common temptation when you’re dealing with people who aren’t treating you right. But hold on, boundary-setter, there’s a better way!

When others dive into gossip or start raising their voices, it doesn’t mean you have to follow suit. Your values should remain your guiding light. Instead of getting pulled into negativity, it’s the perfect moment to let your boundaries shine.

Also, remember boundaries don’t always require words. You can assert yourself without ever uttering a phrase. Walking away from a situation or ending a conversation sends a clear message that you won’t engage in activities that clash with your core values. 

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How to Find Recovery Resources in Oregon

Jaclyn Baker

By:  Tanya Kramer

Oregon has its own “directory of support services, provides, peers, and meetings designated to assist people with their recovery from drugs and alcohol.”  It is called the Recovery Network of Oregon.

It asks very simple questions to give you the resources you are looking for.

Showing Results for (select one: getting sober, thriving in recovery, using safely) in (enter Oregon County you are in).  Then click the search button.

You can choose to narrow your search by adding a few more search parameters.

If you want to search for services that are specific to you, then you can also search for services that service a specific group of people such as:

  • Asian
  • BHRN
  • BIPOC
  • Black
  • Families
  • Friends/Loved Ones
  • Indigenous/Native American
  • Justice – Impacted
  • Latinx
  • LGBTQIA2+
  • Men
  • Pregnant People
  • Refugee/Asylum
  • Seniors
  • Sex Worker
  • UnDocumented
  • Veterans
  • Women
  • Youth

You can also choose to search for resources that are covered by your insurance.

Lastly, you can also simplify your search by identifying the type of services you are specifically  looking for such as:

  • Medical Care & Treatment
  • Peer Services
  • Recovery Meetings
  • Health and Wellness
  • Financial Resources
  • Housing
  • Legal & Systems Support
  • Harm Reduction
  • Employment Support

After you enter your search criteria, you will be provided a list of resources to choose from which include the name of the program, the address, phone number, who the program serves, and visuals of what type of services this program offers.  

Once you have found a program you are interested in, then choose “Learn More” which will provide the phone number, give directions, and a way to check out the program’s website for more information.

This is a critical recovery resource for the State of Oregon, so be sure to pass this resource along to people in your own community.

Narcan: Between Life and Overdose

Jaclyn Baker

By: Christina Bein 

In the state of Oregon, access to Narcan, also known as naloxone, is relatively straightforward and is intended to help save the lives of individuals who have overdosed on opioids. Narcan is a medication that can rapidly reverse the effects of opioid overdose, such as slowed breathing or unconsciousness.

Here is a simple explanation of how access to Narcan works in Oregon and who it is intended for:

Availability: Narcan is available without a prescription at many pharmacies in Oregon. This means that you can walk into a participating pharmacy and request Narcan without needing a Doctors  prescription.

Pharmacist Assistance: Pharmacists are often trained to provide education on how to administer Narcan effectively. They can also help you choose the appropriate form of Narcan, whether it's a nasal spray or injectable, and provide instructions on its use.

Community Distribution: In addition to pharmacies, Narcan is sometimes distributed through community programs, harm reduction organizations, and health departments. These programs aim to make Narcan readily available to individuals who may be at risk of opioid overdose or those who are in a position to help someone in need.

Good Samaritan Laws: Oregon, like many other states, has Good Samaritan laws that protect individuals who administer Narcan to someone experiencing an opioid overdose. This means that if you’re trying to help someone by using Narcan, you are generally protected from legal liability.

Narcan is helpful to people because it can reverse the life-threatening effects of opioid overdose quickly. Opioid overdoses can cause respiratory depression, which can lead to death if left untreated. Narcan works by blocking the effects of opioids in the brain and restoring normal breathing, giving emergency medical help more time to arrive. It's a crucial tool in preventing opioid-related fatalities.

It is absolutely appropriate for people to access and use Narcan to help others who need it. It can make the difference between life and death in the case of an opioid overdose. Many states, including Oregon, encourage individuals to carry Narcan, especially if they have a loved one at risk of opioid overdose or if they are part of a community where opioid misuse is a concern. Quick administration of Narcan can save lives, and is an essential part of harm reduction efforts aimed at reducing the devastating impact of opioid overdoses.

More information here.

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