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November News @ SGY


  • Friends for Free Friday
  • Foam Rolling Class with Kristen
  • Music Classes (2 this month!) with Daniel and Jocelyn
  • Community Class with Julie
  • Yoga Fundamentals Class with Ashley
  • Unlocking Bandahs Workshop with Jess and Julie
  • Ammended Thanksgiving Weekend Schedule
  • Black Friday Sale
  • SGY Yoga Retreat
  • Pose of the Month: Ustrasana (Camel Pose)

Friends for Free Friday


Friday, November 11th
All Classes
Bring one friend for free to each class you attend today!


Foam Rolling Class with Kristen

Sunday, November 6th
$10 drop-in
foam rolling
Foam Rolling is a myofascial release technique designed to stretch out connective tissue, break up scar tissue in the body, and massage and release tight muscles. It also increases flexibility while decreasing muscle tightness, as well as muscle soreness. Join Kristen for these drop-in classes once per month and see how foam rolling can improve your yoga practice and mobility in daily life!

Attend this class, roll everything out, and then take Vinyasa at 11, which will feel amazing afterward!

Please bring your own foam roller if you have one. We have 20 available for use while at the studio, and if all of those are taken, you can also purchase a foam roller at the studio.


Music Classes

Friday, November 18th
6:00pm • Core 26 Class
Led by Daniel
Chet Faker-inspired!

Friday, November 25th
4:00pm • Core 26 Class
Led by Jocelyn
DJ Dragonfly Music Mix!

Community Class

Sunday, November 27th
1-hour C26 Class • 12:30 - 1:30pm
Led by Julie

This month's class will benefit the National Alopecia Areata Foundation, a non profit organization dedicated to providing information about alopecia areata. Alopecia areata is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. In fact, it affects as many as 6.8 million people in the U.S. with a lifetime risk of 2.1%.

All levels of practitioners are welcome to attend this donation-based class.

Yoga Fundamentals Class


Join Ashley on Tuesday nights from 6-7:15pm in the Moon Room for Yoga Fundamentals, a class designed for beginners who would like to learn more about their bodies and how to get the most out of their yoga practice. Often times, when new folks sign up for class, they have questions about the practice and how it fits with their particular set of injuries, history, and life experiences. This class is designed to address exactly that! Yoga Fundamentals is a 4-part series that repeats each month, and anyone is welcome to drop in any point in the series. The first three classes focus on Mental Training, Breath Training, and Movement Training, and the final class of each month will be an Open Posture Clinic. Even if you are a seasoned practitioner, you might consider attending the Open Posture Clinic, as this is an opportunity to ask any individual questions you have about your body or particular yoga postures with which you are having difficulty. This class is included with any package or membership you purchase at SGY, including the introductory offer.


Unlocking Bandhas Workshop

Saturday, November 12th
with Jess and Julie
$35 Regular price, $30 SGY Diamond Members

banda workshop (480x640)

If you've ever heard your yoga teacher say, "lift your pelvic floor" he/she was probably referring to a bandha.  Bandhas are energy locks in your body that assist you in channeling energy into your yoga postures, regulating your internal systems, developing breathing practices, and building mental concentration. Understanding the bandhas and knowing how to work with them in class are key elements in deepening your yoga practice. Join us for a detailed, hands-on exploration of these energy locks and how you can start to apply them.  

Amended Thanksgiving Weekend Schedule

Thursday, November 25th (Thanksgiving Day)
9-10:15am Vinyasa

Friday, November 26th
9am Vinyasa • 12pm 1 hr C26 • 4pm C26 Music Class

Saturday and Sunday
Classes as usual!


Black Friday Sale

Friday, November 25 – Monday, November 28th

• 10% off yoga packages and gift cards

• Set-up fee waived and half off the first month for NEW diamond memberships

• 20% off ALL retail items! – Diamond members get 30% off all non-local retail items

• Online sales use the code THANKSGIVING2016


First Annual SGY Yoga Retreat in Yachats

January 27th – January 29th, 2017

Join us for our first annual SGY Yoga Retreat from Friday, January 27th through Sunday, January 29th, 2017. The retreat will take place on the beautiful Oregon Coast at the Yachats Inn, where we will explore moving toward edges in life with grace, ease, and an open heart.  Our asana focus for the weekend will be on backward bending and opening up the thoracic spine just behind the heart center, for the purpose of discovering deeper physical capacity, letting go of mental roadblocks (called samskaras in yoga), removing energy blockages, and reconnecting with our higher sense of self in honor of the new year.

Retreat Schedule:

Friday, January 27th
6:30-8pm Dharma Talk with Jess

Saturday, January 28th 
10-11:30am Level 1/2 Asana class with Jess and Julie
11:45-1:30pm Level 2/3 Asana class with Jess and Julie
4-5:30pm Restorative Yoga class with Karan

Sunday January 29th
9-10:30am Level 1/2 Asana class with Jess and Julie
10:45-12:30pm Level 2/3 Asana class with Jess and Julie
1:30-3pm Foam Rolling class with Kristen
3-3:30pm Closing Meditation with Jess

$150 for the entire weekend, or $125 for SGY Diamond members; lodging not included

Please bring your own yoga mat, 2 blocks, a strap, and 2 blankets. You can rent these items for an additional $10, or you can purchase them at the studio for 20% off retail price.

$25 cash only drop-in price for each class for anyone who would like to attend just part of the retreat


Pose of the Month

Ustrasana (Camel Pose)


Camels represent fortitude and determination. They teach us to stay the course and trust in the outcome. Camels seem to have the gift of accomplishing the impossible, and when we bring our bodies into the pose of the camel, we awaken that same gift inside of us. With consistent practice, we will find the source of strength that will sustain us even in the sometimes harsh climates of our lives.

Ustrasana brings us out of our daily habitual posture of rounding the back and hunching over. It stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers, respectively. In many practitioners, the heart and throat centers are often closed off and protected, as evidenced by slouching, lowered chins, and poor posture. Ustrasana can sometimes stir up emotions in the practitioner more than other poses.

Ustrasana brings us into a posture of opening the front body as well as elongating the spine. It can be a very difficult posture and it is a challenge to do without overarching in the low back, which causes compression and pain in the lower spine. In order to prevent that compression and discomfort, it is important to find a long arc of extension from the sacrum to the crown of the head. I like to think of it like the arc of a candy cane – the heart center going up up up, and then going back. In Ustrasana, our legs are grounded so the extension and expansion is more focused on the thoracic spine (middle/upper) and cervical spine (neck).

Pose Type:

• Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles
• Improves posture
• Stimulates the organs of the abdomen and neck

Preparatory poses: cobra; upward facing dog; locust; bridge, hero, reclined hero, wheel; supine wheel

Follow-up poses: staff; hero; wheel; supine wheel; bridge; shoulder stand; headstand

• When practicing backbends, it is crucial to create length between your vertebrae, being careful not to collapse or crunch into the pose. Keep your pelvis stable as you lift and lengthen your sternum toward the sky.
• Take the pose slowly, only going as deep as your body will allow without pain.
• Avoid pinching the shoulders together, tensing the neck.
• Avoid crunching the lower back by squeezing the butt, pushing the knees wider than hip-width apart, or pooching the belly.

• If it is difficult for you to touch your hands to your feet, tuck your toes to elevate your heels.
• If it is still difficult to reach your feet, bring your hands to your low back/sacrum for support or place your hands on yoga blocks positioned outside of each foot.
• To deepen the pose, squeeze a block between your thighs.
• You can go deeper into this posture by bringing your hands up over your head and reaching for your toes, letting your head rest between your feet.

• High or low blood pressure
• Migraine
• Serious low back or neck injury

"If your compassion does not include yourself, it is incomplete"

~ Jack Kornfield