Author: Amanda Barp

September Shoulder Love


At the beginning of a yoga class, sometimes I’ll posit the question: Anyone have anything that they want to work on today? Invariably someone will say: SHOULDERS!

What I understand this to mean, in most people’s bodies, is that area between the shoulder blades that often gets mucked up and crunchy, as well as the junction between the upper back and the neck. These two areas, the upper thoracic area and the upper trapezius area, are two common places that most people I know hold some tension. It’s also a common pain area for folks coming in for massage therapy.

In my massage practice, my clients often ask if everyone has tension in this area, or if theirs happens to be particularly bad. In general, most everyone I’ve massaged has some level of tension here.

Let’s look at the anatomy of the shoulder:

The shoulder is made up of three bones:

  • Clavicle (collarbone)
  • Humerus (upper arm bone)
  • Scapula (shoulder blade)

The shoulder blade, collarbone and arm are all part of the appendicular skeleton which rests on the axial skeleton. The clavicle provides a fairly stable strut, while the humerus maintains the widest variation of movement possibility. The scapula helps to keep the peace between the two structures by providing extra stability for the clavicle and support by way of the glenoid socket (where the upper arm bone and the scapula meet) in order to manage the shifting of the humerus. This whole structure helps to provide some stability in movement of the arm on the torso (the axial skeleton).

The shoulder is a complex ball and socket joint that moves in a variety of planes. The muscles of the shoulder and arm are amazingly diverse – they span across the width of the back attaching the scapula to the rib cage, neck, head and arms.

The primary movements of the shoulder joint and scapula are:

Shoulder (glenohumeral joint)

  • Flexion
  • Extension
  • Abduction (bringing your arm away from you)
  • Adduction (brining your arm toward you
  • Horizontal Abduction
  • Horizontal Adduction
  • External Rotation
  • Internal Rotation

Scapula (shoulder blade)

  • Elevation
  • Depression
  • Retraction (shoulder blades towardone another)
  • Protraction (shoulder blades away from one another)
  • Upward rotation
  • Downward rotation

There are 17 muscles that articulate with the shoulder blade

Muscles that articulate with the shoulder blade
  • Serratus Anterior
  • Supraspinatus
  • Subscapularis
  • Trapezius
  • Teres Major
  • Teres Minor
  • Triceps Brachii long head
  • Biceps Brachii
  • Rhomboid Major
  • Rhomboid Minor
  • Coracobrachialis
  • Omohyoid inferior belly
  • Lattisimus Dorsi
  • Deltoid
  • Levator Scapula
  • Infraspinatus
  • Pectoralis Minor



Vectors of pull on the shoulder blade.

An imbalance in any of these structures can cause pain and decreased mobility in your shoulder and scapula mobility.

The shoulder blade wants to be in a balanced position, but when one muscle or group of muscles gets chronically shortened or lengthened, the placement of the shoulder blade on your body can be impacted.

In a yoga class, having integrated shoulders is an essential part of your practice. What do we mean by integrated shoulders?

  • Shoulders that have strength, flexibility and MOBILITY that allow you to do the poses that you want when you want.
  • Shoulders that are well balanced both muscularly and structurally.
  • Shoulders that support you with integrity while putting weight on your hands.
  • Shoulders that work well for you in your daily activities, such as reaching for things over your head, or supporting yourself while mopping the floor on your hands and knees (does anyone else do this?!).

Let's look at a few yoga poses that integrate the shoulders. You can see in the images below that poses such as backbends, arm balances and poses that have arms overhead can all incorporate some good honest shoulder awareness.

Interested in feeling better in your shoulders as well as learning more about the anatomy and function of the shoulders? Come to any class during September for some shoulder love.

We've also recorded a few videos of some shoulder exercises that you can view here. Try these out at home and let us know what you think!

See you on the mat soon!


August Yoga Studio Focus: Inversions


Headless Headstand/Forearm Stand Prep

This August our monthly focus at the Watershed Wellness Yoga Studio will be getting our hearts over our heads in inversions. Inversions can be polarizing poses in yoga classes, often inspiring feelings of fear or anxiety, or perhaps feelings of joy and accomplishment. Regardless of how you feel about inversions, they can be a beneficial and fun part of any yoga practice.

What are inversions?

Any pose where we put the hips above the heart and the heart above the head is an inversion. These are poses where we go upside down and literally invert our world. Once upside down, even the simplest of movements can be confusing as we experience a different, and perhaps unfamiliar, relationship to gravity. With practice, even the most challenging inversions can become poses that you enjoy doing, and that provide a sense of peace and calm to the nervous system.

Why practice inversions?

There are many reasons out there for why inversions should be part of your yoga practice. We’ve come across claims that inversions can help increase blood flow to the brain, reverse your circulation, and lower your blood pressure. While these claims sound like awesome benefits to an inversion practice, we’re not completely convinced that physiologically these benefits happen in the body by inverting.

Here’s what we DO know about inversions:

-they change your perspective
-they can be great for proprioception (knowing where your body is in space)
-they can build strength throughout the body (core, legs, shoulders, arms, you name it)
-they can build balance
-they can be profoundly uplifting and fun
-they can be profoundly calming and relaxing

Getting your heart above your head can happen in a variety of yoga poses:

Does the idea of going upside down terrify you? Not to worry! There are many inversions that are gentle enough for anyone to practice. When approached in a thoughtful and intentional way, practitioners who are ready to move on can safely explore poses like headstand, forearm stand and handstand.

All of these poses reap the benefits of having the head below the heart, while fostering different emotional states ranging from uplifting to calming. Interested in knowing more? Come to any class during the month of August for some inversion exploration.

Watershed Wellness is offering a special workshop just for inversions in late August. This workshop will be taught by Jamie Savva and will include:

  • fundamentals for the classic inversions: handstand, headstand, & forearm stand
  • strength training
  • partner work

Details on time and registration coming soon.

Not sure what class is for you? Take a look at what classes we offer.

New to yoga? Start here.

Want to read more about our previous monthly areas of focus?

Questions? Reach out!

WW Astoria Yoga Studio Focus for July: Deep Hip Exploration!

Our July focus at the Watershed Wellness Yoga Studio is a deep dive into the structures of the hips and adjacent musculature that help keep us upright and mobile. Our Summer Yoga Special makes all of our classes budget friendly, and can be a great way to spend some focused time on a specific body part. Nervous about trying out a class at Watershed Wellness? Here's a quick article that will answer your common questions about what to expect at our studio. 

Are you one of the millions of Americans who live with lower back pain? One of the primary reasons that students come to yoga at Watershed Wellness is to help with back pain relief. Our students experience this pain in a variety of ways:

  • Achy in the muscles of the hip or lower back
  • A sharp pain in a joint around the hip, either at the very base of their back, the front of their hip or deep in the inner thigh
  • Shooting pain that has an electric or numbing quality in the hip or down the leg.

This pain, regardless of its quality, can inhibit mobility and limit our daily activity. I’ve found that movement helps. In fact, there's been compelling research done that shows that movement is more helpful for lower back pain than rest. It’s when we stop moving that things settle in and get worse.

Additionally, if we continue to move and find the mobility in our musculature and joints, focusing on strengthening some very key muscles can help to provide support to the Sacro-Iliac (SI) joint, which is often compromised in cases of lower back pain.

In an effort to further understand our own bodies and how they work, it’s a worthwhile effort to have an understanding of the anatomy and kinesiology of this complicated part of the body.

Let’s take a look at the anatomy first.

Posterior View of the Pelvis
Anterior View of the Pelvis









The pelvis is comprised of three bones: two Ilium (pelvic bones) and your Sacrum.

The Sacrum is a continuation of your spinal vertebrae and is made up of 5 fused vertebrae. It's connected to the coccyx, your tailbone. At the base of the pelvic bone, the Ilium, is the Ischial tuberosity, or sits bone. This is the bony prominence that we are meant to sit up on.

If you're sitting in a chair reading this, find your sitting bones by rocking back and forth and paying attention to the bony parts that you can feel at the bottom of your pelvis. These are your sitting bones. They are important to point out, as these are made to support our pelvis, but when we sit we often tuck our pelvis under and round through the lower back.

This causes us to sit on our tailbone, which isn't meant to support our body weight.

At the lower front of the pelvis is the articulation between the head of the femur and the hip socket (acetabulum) that creates the hip joint. This ball and socket joint joins the pelvis and the thighs and supports the weight of the body while allowing for mobility. The outer edge of the acetabulum is lined with a strong ring of cartilage called the labrum. The capsule is reinforced by four ligaments that wind around the head of the femur.

These ligaments twist and untwist as we move our upper leg bone to create mobility and stability of the hip joint.

At the top of the hip in the articulation between the sacrum and the ilium (hip bone) lies the Sacro-Iliac joint. This is a long skinny joint that is well supported by ligaments and musculature. This joint transfers weight between your upper body and legs and has about 2-4 mm of movement in any direction. This area is often a common problem area for back pain. When people tell me that they “threw their back out” it's usually this joint that they are talking about.

The hips are also supported by about 30 muscles that give lend support in movement and stability. There is much here to work with in nearly every family of yoga postures: lunges, forward folds, balance poses, backbends, and even inversions. Balance in the strength and mobility through all movements available at the hip joint allow for health and safe movement through this area.

The hip joint is capable of several types of movement:

  • flexion of the hip
  • extension of the hip
  • abduction of the hip (moving the leg away from center)
  • adduction of the hip (moving the leg toward center)
  • internal rotation of the hip
  • external rotation of the hip

Our July classes will do a deep dive into all of the hip movements with an eye toward maintaining strength and flexibility. Let’s look at a few poses that highlight this area:

*note: the poses shown all exist in the sagittal plane, but there are many more poses that affect the hips that expand into the coronal plane such as Warrior II and Triangle Pose. All actions of the hips described above will be explored in our July classes.

If you still aren't sure if a class at Watershed Wellness is for you, please reach out with any questions. We look forward to seeing you on the mat!

WW Astoria Yoga – June Focus – Sun Salutations / Surya Namaskar

With the return of the sun and to celebrate Summer Solstice, our June focus at the Watershed Wellness yoga studio will be the Sun Salutation.

Surya Namaskar, or the Sun Salute, is a classic yoga sequence that is practiced in many classes. There is some dispute as to when it was developed – some say that it’s as old as 2500 years and others say that was originally developed in the 1930s.

Regardless of when it was developed, the intention remains the same: to honor the life giving nature of the sun. The ancient yogis thought that the sun was a representation of our own inner sun: our heart.

Sun Salutations help to lengthen and strengthen pretty much every part of the body. The only thing missing in a Sun Salute is a twist, and that can easily be added into the sequence. The Sun Salute can serve as a great warmup for more difficult yoga postures, and, if performed quickly, be a cardiovascular charge.

The yoga asanas (postures) are performed with the breath, and are a great way to wake up the entire body, warm up the muscles and joints, and stimulate the circulatory and nervous systems. Sun Salutes, and their many variations, are available to most every yoga student.

There are many different ways to perform a Sun Salutation. In general, most Sun Salutations have the following properties:

  • Linking the breath with movement in the body
  • Warming up the entire body and preparing for other yoga postures
  • Spinal extension, flexion and integrity of the supporting musculature
  • Stretching through the back of the body in forward folds and hamstring openers
  • Opening through the heart in lunges
  • Finding mobility through the shoulders and hips
  • Balancing while moving through transition
  • Finding the connections between the Superficial Front Line, the Superficial Back Line and the Lateral Line and moving fluidly between these connective tissue lines.

If you’ve been going to yoga for any length of time, chances are you’re familiar with some or all of the poses in a Sun Salutation. The poses included are:

  • Upward Salute (Urdva Hastasana)

  • Forward Fold (Uttanasana)
  • Half Forward Fold (Ardha Uttanasana)
  • Low lunge, knee down (Anjaneyasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Plank Pose to belly or low plank (Phalakasana to Chataruanga)
  • Cobra or Up Dog (Bhujangasana or Urdva Mukha Svanasana)
  • Downward Facing Dog
  • Low lunge, knee down side 2
  • Forward Fold
  • Half Forward Fold
  • Upward Salute.

On Summer Solstice, it’s traditional to do 108 sun salutations. Why 108? Here’s a great article that explains the significance of the number 108 from many different traditions.

We’ll be working all month with variations of the Sun Salute.

These sequences can be practiced anywhere, and can be a foundational part of your home yoga practice. We’ll work with connecting breath and movement, and strengthening through transition, while adding in lots of fun along the way. In a place that is raining for much of the year, a celebration of the return of the light in June seems fitting, and we hope you’ll join us for this heart warming practice.

Interested in seeing what a Sun Salutation looks like, or including it in your home practice?

Here's a video – if you'd like to share it with others, please feel free to check out our YouTube channel & share from there!

Astoria Yoga Studio, May Focus: Side Bends

With our next monthly focus we move toward an examination of the sides of the body in side bends.

Let's jump right in and explore the anatomy, postural function and movement of the myofascial tissues of the side of the body. The connective tissue and muscular chain of the sides of the body is called the Lateral Line (LL).

After spending some time examining the relationship between the Superficial Front Line and the Superficial Back line, let's take a look at the structure that connects the two together: the Lateral Line.

A look at the anatomy of the Lateral Line:

Lateral Line (Image Tom Meyers, Anatomy Trains)
  • The Lateral Line starts at the bottom of the foot in the attachment of the Fibularis Longus muscle. This muscle )helps to create the transverse arch of the foot. Muscles involved here are the fibularis longus and fibularis brevis
  • Traveling up the outside of the leg, the LL continues from the side of the knee up toward your hip via the Illiotibial Tract/abductor muscles, the Tensor Fasciae Latae (TFL) and the gluteus maximus
  • From the Gluteus Maximus the LL threads its way up the side of the body via the lateral abdominal oblique muscles and the external and internal intercostal muscles (muscles between your rib cage)
  • From here the LL winds up toward the side of your neck into two muscles of your neck, the Sternocleidomastoid (SCM) and the Spenius capitis.

The Postural Function of the Lateral Line of the body:

  • Functions posturally to balance between front and back
  • Balances between left and right
  • Acts as a connector between all of the other facial lines: the Superficial Front Line, the Superficial Back Line, the Arm Lines and the Spiral Line
  • Stabilizes the trunk and the legs in a coordinated manner

What does movement (shortening the muscles) of the Lateral Line look like?

  • Side bends
  • Abduction at the hip (bringing your leg out to the side)
  • Eversion of the foot (collapsing in at the arch)
  • Helps to support and create a brake for side bends and twists

Side Bends and Discernment

If we look at the opening the Superficial Front Line (opening the SFL leads to backbends) as a way to open yourself into the world and say yes, and the lengthening of the Superficial Back Line (which leads to a forward bend) as a way to explore your own inner world, contract in and say no to outside influence. One function of the Lateral Line of the body could be perceived as a connection between the two. A connection between the “yes” energy of opening the front of the body and the “no” energy of closing off the front of the body into a forward fold into the “maybe” of the lateral line.

Let’s take the example of a skittish cat. We have a new cat at home that we brought in during one of the recent spring storms. She’d been outside for awhile, and because of the food we’d been feeding her, we were able to talk her into the house during a particularly nasty day on the coast. She’s been hiding out in our home office for the last couple of weeks, trying to decide if it’s safe for her to explore the rest of our house.

When she is trying to decide whether a situation is safe, she’ll sidle into the room rather than walk straight in with confidence. She feels safe enough to test the waters, but not safe enough to charge in to the room. She’s using the energy of the side body to toe dip, to test the waters, to say, “maybe this is ok, but maybe not”. It’s not a complete opening to the situation, nor is it a complete rejection. It’s a maybe.

The connection between the SBL and the SFL is a way for us to find some discernment in the body, but also in life.

The “maybe” that can be presented posturally by turning to the side can be examined in the connections between understanding the difference between things that seem to be pretty closely related. For example, a few things that need a process of discernment and can seem to be the same thing are: happiness/money, wisdom/knowledge, need/greed, love/lust, choice/habit, freedom/power. The blurred lines between each of these examples can be helped with careful and thoughtful discernment.

What do these poses look like in the body? We've put together a few examples of side bends that you can do at home. Give them a try on your own, or come to any class during May to explore these poses as well as others in your body.



April Astoria yoga studio focus – Backbends


Happy Spring! Although the weather outside might not always seem very spring-like this time of year, we can feel the changes in the air.

In March we focused on opening up the Superficial Back Line of our bodies in deep forward folds. We worked to cultivate our inner awareness by diving deep and settling in to the more inward focus offered to us by these deep forward folds.

This month, we’re going to be utilizing that deep focus to spring forth into some heart opening through backbends.

Backbends inspire courage and action, and ask for trust and intuition. The very act of opening our hearts can be scary. We do a lot of hard work to protect this vulnerable part of our bodies. Backbends call for deeper levels of awareness that can be hidden from normal view.

They help us to be awake and strong even as we release held patterns in our bodies. A sense of mental clarity can be attained with well-structured backbends. They can increase our capacity for breathing not only in the moment, but long after we finish our practices.

Backbends are supported by the musculature of the front of the body, specifically a group of muscles and connective tissue called the Superficial Front Line (SFL).

These muscles work hard when we move into a backbend so that we don’t fall backwards. The muscles of the back of the body (The Superficial Back Line – read about the SBL here) help by contracting and shortening to support the back of the body, while the muscles in the SFL contract and lengthen at the same time to support movement into the posterior plane (behind you).

Let’s take a look at the function and anatomy of the front line of the body: The Superficial Front Line (SFL)

The function of the SFL :

The Superficial Front Line
Image from Tom Myers “Anatomy Trains”

Anatomy of the SFL :

  • The SFL originates at the top of the toes
  • It travels up the shin and includes the muscles that extend the toes and the tibialis anterior
  • From the front of the shin it feeds into the tendon that surrounds the kneecap and feeds into the quadriceps
  • From the quadriceps it travels up the rectus abdominis muscles of the belly and feeds into the connective tissue around the sternum
  • From the sternum it articulates with the sternocleidomastoid (SCM) on the front of the neck
  • And, finally, the SFL ends at the connective tissue of the scalp

How do the SFL and the SBL work together?

The Superficial Front Line and the Superficial Back Line (SBL) have a reciprocal relationship. The SBL is designed to support our back – from bottom to top, while the SFL is designed to pull us up from neck to pelvis, helping us to stand upright. To get a sense of this reciprocal relationship, try contracting the muscles of your back starting with your lower back and moving up the muscles of your back to your neck.

You naturally come into a backbend, right? The muscles on the front of your body help to support in a way that helps you to not fall backward. You can also feel this naturally with an inhale and an exhale: an inhale will lift us up and open through the front line of our body, while an exhale draws us into slight flexion of the spine.

It is very common for the Superficial Back Line to be pulling up the back and the Superficial Front Line to be pulling down (anyone sit hunched over at a desk all day?). This can create a host of problems for the neck and the lower back, as well as create restrictions in the breath.

With this in mind, we can start to see how the front of the body and the back of the body can work together to flex and extend the spine.

We can see how these two lines of muscles and connective tissue work together to create deep forward folds, or, our monthly focus, backbends. When engaged properly and when the two lines are used to support one another, backbends can not only free up the front of the body but help to engage the back of the body in a way that is supportive and not painful.

Let’s look at this motion in a few yoga poses that work to specifically open up the Superficial Front Line with the helpful support of the muscles of the back.

Come in to any yoga class this April, with any of our teachers, to engage with this important part of our anatomy in various ways. And if you have any questions about anything I've discussed here, please do not hesitate to reach out.

New Monthly Focus: Forward Folds, and a reintro to our Astoria yoga studio


This month, at the Watershed Wellness Astoria yoga studio, we’re going to be trying out a new focus for our yoga classes. Throughout the month the teachers at Watershed Wellness are going to be focusing on a unified theme. Each teacher will incorporate the theme into their classes in a unique way including discussing anatomy, yoga philosophy and utilizing gentle breath work.

We’ll also be providing some at-home materials for you to deepen your practice and understanding of of our monthly focus that will include:

  • Blog posts and resources that help to explain the monthly focus
  • A fundamentals level video practice that you can do at home
  • A intermediate level flow practice that you can do at home
  • On occasion, monthly workshops and classes to deepen your practice

So, what's on tap this month?

March Astoria yoga studio focus: forward folds

Forward folds are a great way to get to know the back of your body better. We spend much of our day in a forward folded position. Are you sitting while reading this? You’re in a forward fold! Creasing forward at the hips and rounding through the spine while sitting lengthens out the muscles of your back and hips, while shortening the hamstrings and psoas muscles.

We all spend much of our days in this position, but what if we were able to find some balance between the front and the back of the body in a way that feels supportive and sustainable for the health of our lower backs and hamstrings? Let’s look at the anatomy of the soft tissues along the back of the body

One of the technical terms for this part of our bodies is : The Superficial Back Line (SBL)

The Superficial Back Line connects the posterior body from the base of the foot to the top of the brow line. The SBL connects in two pieces: from foot to knee, and from knee to head. When standing the SBL acts as a continuous line of supported muscles and connective tissue.

The myofascial tissues involved in the SBL are:

  • Plantar fascia
  • Calf muscles:
    • Gastrocnemius
    • Soleus
  • Hamstring muscles
    • Biceps Femoris
    • Semimembranosis
    • Semitendonosis
  • Sacrotuberous ligament
  • Erector Spinae muscles of the back
  • Epicranial fascia

The myofascial tissues of the body follow the law of tensegrity.

Tensegrity (a combination of the words tension and integrity) is a the interplay between balance and tension in the body. For example, if you constantly stand on your left foot and lean your weight over into your left hip, the myofascial tissues of your body are going to start to adapt to this imbalance and create patterns in the body that will reinforce this weight transfer. Some tissues will get longer, and some shorter, to try to maintain this pull toward the left side of your body.

Another easy example to understand is someone who often wears high heels. The plantar fascia and the calf muscles are chronically being shortened, and the pelvis has to do a balancing act to keep you upright. The lower back sways out, shortening the musculature here because your upper back is trying to maintain balance by leaning back. The body has amazing compensatory reactions, but at a cost that might implicate long term lower back pain or knee pain in this instance.

Back to our WW Astoria yoga studio monthly focus: Forward folds

Learning about the musculature of the Superficial Back Line as well as learning how to lengthen and strengthen this connective tissue chain in a balanced and intentful way can help you understand why your lower back always hurts, or why the shoes you are wearing might not be great for your posture. Is it hard for you to reach down and touch your toes? Does this exacerbate your lower back pain? Do you have foot pain or neck pain? The myofascial tissues of the SBL might be part of the problem!

We’ve put together a few examples of forward folds that can help to lengthen out the back of your body. Give them a try at home or come to any class during March to explore these poses in your body.

These poses are also very helpful for finding a gentle inward focus

As we move toward the busy-ness of spring and summer it's nice to cultivate our inner seeds before they come forth into their spring blossoms. This is a chance for you to deepen your understanding of your inner self in a way that feels very grounded as we move toward the Spring Equinox.

We appreciate any comments or feedback about how these poses work for you, or any questions you may have about how to do these poses safely. We'll see you in class at the WW Astoria yoga studio!

WW Podcast 13 – Watershed Wellness yoga, peak poses & doing yoga without injury

We're up to episode 13 in our podcast – if you've missed any of the previous episodes just click this link to be taken to the archive.

We decided to do this episode after talking about the upcoming schedule change for the movement studio. In particular, we had been discussing the way the classes are actually named, and what those names convey. So many people have difficulty knowing where to start with yoga, and we wondered if changing the way we refer to the courses might help that process.

This led Amanda to create a whole new type of yoga class at Watershed Wellness – centered on the investigation of “peak poses,” which we discuss extensively on this episode. That led us to discuss the whole matter of yoga, especially for people new to it, and how we hope to help people establish a practice with integrity that helps them avoid injury.

As always with podcast episodes, never hesitate to reach out and let us know what's working and what's not. We're aware that the audio on this episode wasn't great – and will be seeking to fix that in future episodes. Thanks so much for listening!

To listen to the episode:

Beginning Yoga in Astoria : Is it for You?

“Oh! I want to try yoga, but I can barely touch my toes!”

Just yesterday I was talking to someone about yoga in Astoria, and what we do at Watershed Wellness. When he learned that we teach yoga and pilates classes, he was interested – and uttered the phrase above almost immediately.

yoga in astoria for everyone

Does this sound familiar? In my experience, many people don’t think that they are ready to take a yoga class because they:

  • Aren't flexible enough
  • Don't know enough to attend a class without making a fool of themselvces
  • Believe they aren't the right type of person to go to a yoga class (isn’t it weird that most folks in yoga advertisements are super fit 20-somethings?)

I told my friend that he’s exactly the kind of person who will benefit greatly from yoga practice.

Here's why:

  • He's over 50
  • He has been working a desk job for 20+ years
  • For one reason or another, he doesn’t move his body very much
  • He HURTS! He hurts from sitting, from injuries, from living life. He hurts in ways that yoga could help. But not necessarily the kind of yoga that you see on the cover of magazines, or on social media.

When you go online, or use a yoga video, you often see nothing but younger, fitter people bending themselves in impossible ways on distant mountaintops. If that’s what my friend thinks that yoga has to look like, I understand why he's not coming to yoga classes!

The truth is he needs the kind of yoga that may not look like much from the outside.

  • His kind of yoga is going to look simple, but will be deceptively hard. Re-patterning and reeducating the body can look subtle, but feel earth-shaking. The strides that he will make are few and far between, but the long arc of the way that he moves his body will change. The results will be more energy & less pain.
  • He hurts in a way that touching your toes isn’t going to help. Back bends, hand balancing and even downward dog are poses that must be worked towards – not assumed. His pain is going to get better with slow, conscious movement.

In other words – the pretzel twist poses aren't the only thing to yoga, and may not be best for everyone.

Simply by bringing awareness to postural habits, learning how to make simple movements with intention, and loosening up gently, you can find freedom and strength in your body!

watershed wellness yoga in astoria cat pose
Cat Pose
watershed yoga in astoria cow pose
Cow Pose


This is why we teach beginners yoga classes at Watershed Wellness. This class is great for those who think that they “should” be doing yoga in Astoria, but are not quite sure how to get started.

Maybe you're not 20 years old anymore! Maybe you're one of the many 20 year olds who is “just not flexible!” You want to enter a relationship with yoga that is focused on help you gently, safely and permanently relax and unwind your body. By learning things step by step, you will build foundations that may get you into those pretzel poses one day – you never know!

We all start somewhere, and the Yoga Beginners classes at Watershed Wellness Astoria starts… at the beginning!

In our Level 1 coursess, you'll learn:

  • How to sit comfortably
  • Basic yoga poses that focus on bringing awareness to, opening and creating more mobility in your body
  • How your breathing can affect your whole body
  • How to be more comfortable in your own body
  • How to prepare for more advanced postures, if that's where you are interested in taking your practice
  • A great way to consistently check in with your body through gentle movements
  • How to make the most out of opportunities to do yoga in Astoria, including at home

If you've ever thought or said, “I want to try yoga!” we hope that you'll give it a go and sign up for your first class in yoga in Astoria

If you are feeling nervous about your first yoga class, this article might be helpful. If you would like to see the full yoga and pilates schedule – you can do so online. And, as always, we love your questions! Just head over to our contact page – or call (503) 974-0914 to let us know how we can help.

Nervous about your first yoga class Astoria?

yoga class astoria


Believe us – we understand that entering into a yoga studio as a student for the first time can be overwhelming!

Far from feeling relaxed and de-stressed, you might have a hundred questions swirling around in your mind:

  • What if you don’t have the right equipment?
  • What will everyone else be wearing?
  • What if you mess up and everybody sees?
  • What if you don’t know what you’re doing?
  • What if you're worried about how your body will look as you move around?
  • What if you can’t keep up, or if you don’t understand what’s happening?
  • What if you have this injury, and that might keep you from doing what everyone else is doing?

That's just the beginning, of course, our personal insecurities and past experience with yoga will both influence the anxieties that crop up.

What it takes for you to get to your first class is a willingness to be vulnerable. To put aside the “what ifs” and have the courage to try something new. One of our hopes in offering yoga in Astoria is to help you

“Vulnerability is the birthplace of innovation, creativity and change.”

Brené Brown

Whatever your reasons for wanting give yoga a try, if you can approach your first yoga class in Astoria without trying to be perfect, chances are the class will go a lot better for you than anticipated. You see, we all start somewhere. And not knowing how to do something doesn’t mean that you are a bad person or that something is wrong with you.

What it means is that you don’t know how to do something. And it’s our job to teach you!

Our beginning level class happens weekly so you can come on a consistent basis, for as long as you like, and learn the ropes of what it’s like to move your body in the context of yoga. You WON’T know what you are doing at first, and that’s GREAT! We hope to teach you in a manner that is safe for your body, informative and that allows for lots of questions and self exploration along the way.

Our beginning level classes all include:

  • Help on how to sit comfortably – more difficult than it sounds!
  • Some introduction to breath work and linking movement with breath – one of the foundations to healthy, lifelong yoga practice.
  • Basic yoga postures (called asanas) that will help you gain strength, balance and flexibility – all with plenty of instructions to help you adapt each exercise to your particular body state.
  • A solid introduction to yoga movement for those who want to continue on to more advanced classes. We want you will grow as a yoga student for many years with Watershed Wellness!

If you’d like this class to be offered at a different time, let us know what works for you! We’ll do our best to accommodate schedules as we figure out what works for most people in our new community.