Return to Harmony Yoga home page Return to Harmony Yoga home page

Moline Whitson, Director
2108 NE 41st Ave
Portland, OR 97212
503-367-3985
info@harmonyyogapdx.com

Classes

Class Plans--Scroll down to see class descriptions

Short Yoga Qigong Practice

Week 2—be gentle with yourself

Qigong March 26

Being Proactive…

Knocking on the Door of Life

Week 3—a bit longer practice

Week 4—as always edit, embellish and take care

Week 5—Thursday Zoom class week 1 & 2

Week 5—L 1-2 Friday Yoga

Level 1

For students with little or no yoga experience and for continuing students who wish to refine their understanding of the basics. This class teaches basic hatha yoga postures from various tradtions. Develops strength, flexibility, balance and an understanding of healthy body alignment and movement.

Level 1-2

For beginners and continuing students. Same focus as Level 1 with more challenging poses and sequences.

Level 2

For students with prior yoga experience, a faster paced class that includes a broader range of poses in more challenging sequences and longer holds. Introduces inversions and backbends.

TRE

Tension and Trauma Releasing Exercises® This is a self-help method for releasing deep tension held in the muscles and tissue due to trauma and and/or daily stress. Developed by Dr. David Berceli, PhD, this set of seven simple exercises were developed to elicit the human organism’s natural ability for recovering from trauma and preventing the build up of stress—the tremor mechanism. Anyone can learn TRE®, the exercises are simple and can be modified to suit all fitness levels and body types. In 3 classes students will learn the TRE® protocol and how to regulate their experiences with the tremor reflex for optimal benefits. Please wear comfortable clothing and bring a pen, journal and water bottle. Class size is limited, so register early. Class not appropriate for pregnant women. For further info on TRE® go to traumaprevention.com

*Private sessions available.

To register or schedule a private session contact Moline Whitson at info@harmonyyogapdx.com or 503-335-8851

Being Proactive in the time of Covid 19

Prepared by Dr. Maggie Bloom
This is a time of trying to best respond to the unknown but there are concrete steps you can take to support your immune system and emotional well-being during this unsettling time.

Foundational principles for building a stronger immune system coupled with the power of good nutritional choices is some of the best defenses we have. Consciously choosing to support optimal health physically, emotionally and spiritually can help your body to both resist illness and help to keep the effects of illness lessened should you become ill. Additionally, fear and anxiety can negatively impact your immune system, so it important to nourish that aspect, as well.

The following are recommendations to consider. It is important to be aware that some of these suggestions might interact with medications you might be taking and/or can impact medical conditions you might have. Please check with your health care provider before following the supplement suggestions.

1. Vitamin D3 2000 IU – once daily.
2. Vitamin C 500mg – once/daily ( I like Garden of Life Raw Vitamin C).
3. Allicin from pressed garlic (let it stand 10 minutes, etc., then you can eat it raw or cook with it) or Allicin capsules 200mg once or twice per week for prevention.
4. Mushroom Extract (I like Host Defense My community or Stamets 7), one capsule per day. Another way to use mushroom extract is with extract powder added to any kind of food or smoothie (I like Sacred 7 Mushroom extract powder).
5. Mycoshield (Host Defense) mushroom spray used as needed when feeling a sore throat or cold coming on.

Since the above suggestions are becoming very popular right now, many stores and online stores are backordered. There are also some suppliers that use Amazon to sell their products or are just online that are asking unbelievably high prices for these products. You might do well to check with local stores and see when they expect a shipment in.

A healthy diet is important to maintain now. Although most of us are following the stay at home order, it is tempting to stray on our food choices. I suggest that you go easy on the junk food or nutrient-less foods (a little here and there is fine, of course). Remember, you can’t fool your body. There are so many kinds of diets that people are choosing to follow, so I am not going to go through all of them and comment. I will however mention that following the Mediterranean Diet is an excellent way to strengthen your body’s system as are vegetarian diets (including lacto-ovo) and vegan with good plant based protein choices.

Move your body. Walking (keeping your 6’ distance), cycling outside or on a stationary bike, home yoga, weights, crunches, etc. all help to maintain body strength and a strong immune system.

Stay hydrated.
For anxiety or just for overall calm and wellness, try this breath exercise. It is really quite amazing. Here is a link of Dr. Andrew Weil illustrating how to do this breath work. It is called the 4-7-8 Breath Exercise. I do it at least twice/day, and usually about four times per day.

https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/

Another resource for calming your nervous system is the IAMYoga Nidra App
https://www.kaminidesai.com/transformational-sleep-app Please read getting started with the Yoga Nidra App section when you go to this site.

There are many other versions of Yoga Nidra you can explore on the web.

And finally, mental exercise is also helpful for peace of mind, calm and immune boosting. Word games, reading, journaling, etc. are awesome ways to achieve this.

Stay calm, stay positive, and please do what you can to flatten the curve. It truly can make the difference in how long this situation continues. We all have the power to make a positive impact on this community and this country’s immune system.

Peace and Namaste.
Dr. Maggie Bloom, Ph.D., CNC, M.Sc., BCIM

THURSDAY ZOOM CLASS WEEK 1 & 2

Qigong
• 6 Settling breaths
• Nervous System Dance
• Shanghi Shuffle
• Knocking on Door of Life
• Swimming Dragon
• Heaven & Earth
• Crane Form to walk (or all the way to the end if you know the whole form)
Yoga
• 6 Drinking Birds
• Seated Cat/Cow with arm movements x 9
• Flowing Twists to hold each side for 7 or more breaths
• Seated or Standing Sun Salutes x 6
• Neck stretches
• Garden Gate in chair or kneeling— hold each side for 7 or more breaths
• Hamstring Stretch— hold each side for 10 or more breaths
• Arm rotations
• Wrist rolls and stretch
• Fold with chair or Downward Facing Dog on floor— hold for 10 or more breaths
• Savasana

Qigong/Yoga

Free class to Veterans and their families. This class combines Qigong exercises and gentle yoga. Qigong is a Chinese healing practice with focus on breathing, relaxation and postural alignment for stress relief. We use props in the yoga class to ease into poses with gentleness and awareness.

Week 4

Week 4—as always edit, embellish and take care
4 Settling Breaths
Nervous System Dance
Plant your feet firmly on the ground, preferably outdoors or at least where you can get some fresh air. Start to shake, wiggle, bounce. As you take a deep breath in, draw your shoulders up toward your ears. Let your breath out with an audible sigh (say ahh or ha) and drop your shoulders (the settling breath). Make some noise when you breathe out so your vocal chords vibrate. Do this shaking and breathing for as long as you want. Keep shaking and shrugging shoulders and breathing out loudly. Follow with these yoga poses. But do the Nervous System Dance as often as you like—and teach it to your people.
Flowing Forward Bend
Flowing forward bends. On the exhalation slide your palms down the fronts of your legs to your feet or low shins and then up the back of your legs as you inhale. Press your hands as firmly as comfortable. Do several repetitions and then stay in the forward bend. Let your head drop and your neck, throat, mouth and tongue relax. Hold for 7 or more breaths if possible. Come up slowly. This helps the lymph fluid move which supports your immune system.
Cat/Cow on hands and knees (or sitting in chair)
Pointer Pose ( extend right arm forward, parallel to the floor and left leg off floor behind you) hold for 2-5 breaths, repeat with opposite limbs. Do 2 sets.
Calf stretch—one leg back with toes on floor, press heel back to stretch calf muscles. Hold for 5-12 breaths. Repeat other leg.
Child Pose
Puppy Pose or Downward Facing Dog Hold to capacity.
Kneeling Side bend with forearms on floor Hold each side for 5-12 breaths
Come to standing
Krishna Side Bend Pose (whichever leg crosses in front same arm goes up) 5-12 breaths each sid
Krishna Balance or another balance pose 5-12 breaths each side
Standing Head to Knee Pose (Parsvattonasa) or any Warrior Pose—5-12 breaths each side
Wide Leg Forward Bend with Yoga Mudra arms—release head and neck. 5-12 breaths each side
Hands and knees for hamstring stretch or chair version
Seated Twist—5-12 breaths each side
Fish Hold to capacity
Bridge on leg in air—5-12 breaths each side
Thread needle or pigeon pose—10 or more breaths each side
Reclined Twist—10 or more breaths each side
Savasana—for as long as you want!

Qigong Practice for March 26

Qigong Practice for March 26

Polarizing
Swimming Dragon in multiples of 3
Knocking on the Door of Life see below
Crane form (make-up the parts you don’t remember and do them in 3’s until I send the instructions!)
Heaven and Earth
Six Healing Sounds

*Knocking on the door of Life
From 7 minutes of Magic by Lee Holden)*

Brings circulation into lower back, kidneys and adrenal glands and energizes central nervous system
Stance: Shoulder width
Rotate torso left and right, allow your arms to knock across lower back and abdomen with soft fists
Allow movement to die down naturally.
Knock on kidney area with soft fists and then start slapping down outer hips and legs to outsides of feet, across tops of feet and up inner legs, up abdomen to chest and knock of sternum.
Slap down the inner left arm to palm and then up outside of arm around back of neck and onto chest to knock on sternum again. Repeat on right arm. End by knocking on sternum again. (Can be repeated 2 more times.)

Week 2

Seated cat cow x 9

Yoga Shake

This class will combine yoga poses and TRE®. We’ll practice classic yoga poses for the first 20 minutes, move into Ex. 7 of TRE® to initiate the therapeutic tremors, have up to 15 minutes of shake time, and 10 minutes of savasana or integration then a brief time for reflecting on the experience. Pre-requisite: 3 part TRE® class or private sessions. Classes will be posted in the Special Events Box on our front page.

Week 3--a bit longer practice

Week 3—a bit longer of a practice—feel free to edit
Nervous System Dance
Breath of Joy or Shang Hai Shuffle
Flowing Forward Bends
Knocking on Door of Life—see link under classes tab
Wide leg forward bend with neck release— hold up to 15 breaths
Garden Gate in chair or kneeling—5 or more breaths each side
Downward Facing Dog or Puppy Pose—hold to capacity
Cobra x 2—5-10 breaths
Opposite arm and leg lifts on belly 5 sets add a hold at the end if you like Inhale lift rt arm left leg chest and head Exhale release and repeat on the other side
Downward Facing Dog or Puppy Pose—hold to capacity
Lunge on floor or standing with chair— take rear leg arm (or both arms) overhead Hold each side 7-13 breaths
Yoga Mudra forward bend with neck release— hold up to 15 breaths
Dancing Shiva—5-10 breaths each side
Warrior 2 into side angle-7-13 breaths each side
Seated child pose (floor or chair)
Seated twist
Bridge or fish
Happy Baby
Savasana

Zoom Grounding Yoga

June 4th, 11th, 18th, 25th
A grounding practice that has a focus on the legs and pelvis, including standing poses, hip openers, twists. Also cooling the nervous system through breath practice.
Sliding scale: $5-12 per class
Payment can go through Venmo or USPS.

Contact Carolyn to register: (503)867-5385 email: caralinapotts@gmail.com

L1-2 Yoga practice April 13-18, 2020

Wood chopper breath—2 rounds of 9 Medium wide stance toes turned out. Clasp hands bring hands overhead on inhalation and swing arms down (as if chopping wood) on exhalation. Hinge at hips and bend knees as you exhale and chop.
Knocking on Door of Life (instructions are shown under “Classes” tab.)
Sun salutes x 6 on last one stay in down dog and do 4-8 knee to nose on each side. Inhale leg up behind you, exhale bring knee under chest as you shift forward into a plank pose.
Standing side bends or Crescent Moon—hold each side for 8 or more breaths.
Warrior 1—hold each side for 8 or more breaths.
Warrior 1 with a twist—with right leg forward bring left hand to right thigh or chair back, rotate your body toward the right, keeping right hand on side of pelvis or extending arm straight off shoulder to the side—hold each side for 8 or more breaths.
Side angle pose—hold each side for 8 or more breaths.
Wide leg forward bend—hold each side for 8 or more breaths
Star balance pose or a different balance pose.
Yoga Mudra to forward bend—hold each side for 8 or more breaths.
Walk to plank pose and let down.
Cobra or Sphinx—hold each side for 8 or more breaths.
Boat pose on belly—hold each side for 8 or more breaths.
Child pose
Seated Twist—hold each side for 8 or more breaths.
Bridge Pose—hold each side for 8 or more breaths.
Alternate leg and arm abs (brain abs!) 2 sets of 6 on each side.
Thread the needle hip stretch or pigeon pose—hold each side for 13 or more breaths.
Reclined Twist—hold each side for 13 or more breaths.
Savasana

Yoga Shake for Social Justice

In an continuing effort to support communities of color I’m hosting a Yoga Shake on Wed August 26 3:30-4:45pm PDT. This class will combine some gentle yoga poses and TRE®. We’ll do yoga for the first 20 minutes, move into Ex. 7 of TRE® to initiate the therapeutic tremors, have up to 15 minutes of shake time, and 10 minutes of savasana or integration then a brief time for reflecting on the experience. Pre-requisite: 3 part TRE® class or private sessions.
This is a benefit for Native American Rights Fund.org Please make a donation in the amount of your choice and then let me know so I can put you on the list to receive the link for the class.

info@harmonyyogapdx.com or 503.335-8851 (no texts).
with love and solidarity for a better future,
Moline

Week 2 Yoga & Qigong

Week 2—Be gentle with yourself!
4 or more settling breaths
Seated cat cow with arm movements x 9
Seated sliding twists x 9 each side
Backward shoulder rolls
Nervous System Dance
Sun Salutes x 6
On #5 in lunges: raise arm of rear leg and side bend opposite direction hold to comfort
On #6 hold Downward Dog and do embellishments if you like
Knocking on door of life (see page 2)
Triangle Pose (or Warrior 2)
Wide leg forward bends-release neck, hold for up to 13 breaths
Tree Pose hold for 5 breaths or more
Yoga Mudra Forward Bend
Bridge Pose
Thread the needle
Reclined Twist
Savasana!


Knocking on the door of Life
From 7 minutes of Magic by Lee Holden)

Brings circulation into lower back, kidneys and adrenal glands and energizes central nervous system
Stance: Shoulder width
Rotate torso left and right, allow your arms to knock across lower back and abdomen with soft fists
Allow movement to die down naturally.
Knock on kidney area with soft fists and then start slapping down outer hips and legs to outsides of feet, across tops of feet and up inner legs, up abdomen to chest and knock of sternum.
Slap down the inner left arm to palm and then up outside of arm around back of neck and onto chest to knock on sternum again. Repeat on right arm. End by knocking on sternum again. (Can be repeated 2 more times.)
Relax arms at sides and start to shake your wrists and arm. Allow the shaking to work up to elbows and shoulders. Begin to bounce lightly into your heels, shaking the entire body.
All knocking and slapping movements can be done once or in multiples of 3.
Slowly stop shaking. Then brush hands lightly from chest to belly 6 times. Rest in Mountain pose.

Short Yoga Qigong Practice

Do everything gently, softly and slowly. Don’t push yourself or strain. Do what you want from the suggestions, skip anything you don’t want to do.
I don’t need to tell you that our nervous systems are on high alert. I’m sure you feel that. To help soothe ourselves, I developed the Nervous System Dance. Here’s how you do it.
1. Plant your feet firmly on the ground, preferably outdoors or at least where you can get some fresh air. Start to shake, wiggle, bounce. As you take a deep breath in, draw your shoulders up toward your ears. Let your breath out with an audible sigh (say ahh or ha) and drop your shoulders (the settling breath). Make some noise when you breathe out so your vocal chords vibrate. Do this shaking and breathing for as long as you want. Keep shaking and shrugging shoulders and breathing out loudly. Follow with these yoga poses. But do the Nervous System Dance as often as you like—and teach it to your people.
2. Shang Hai Shuffle: Stop doing this if you get dizzy. Swing your arms up and down, front to back. Start low and move arms higher and higher until straight overhead if comfortable. Breathe in when arms go up and breath out when arms go down. Do 10-20 in the low position, 10-20 in the highest position 10-20 to make your way back down to low position. Or if counting isn’t your thing do for 1-3 minutes.
3. Flowing forward bends. On the exhalation slide your palms down the fronts of your legs to your feet or low shins and then up the back of your legs as you inhale. Press your hands as firmly as comfortable. Do several repetitions and then stay in the forward bend. Let your head drop and your neck, throat, mouth and tongue relax. Hold for 7 or more breaths if possible. Come up slowly. This helps the lymph fluid move which supports your immune system.
4. Standing side bends: Hands clasped over head or hands on the side of your pelvis. Tilt your torso to one side making a C shape. Take 5 or more deep breaths. Repeat on the other side.
5. Grounding: Feet about 2 feet apart shift weight to one side keeping knees unlocked. Take a deep breath in let it out. Shift to the other side for a deep breath. Repeat 5 or more time each side. You can add neck rolls. When weight goes left let head drop toward left shoulder. As you transition to right side roll head forward and bring toward right shoulder.
6. Seated or standing twist—place both hands on the right side of your pelvis and rotate your torso and head to the right. Hold for 7 or more breaths. Repeat on the other side.
7. Tap on your sternum (upper chest area) to stimulate your thymus gland for immune support. Do this for a minute several times a day.
8. Wide leg forward bend. Stand with your feet about 4 feet apart. Interlace your fingers behind your back (or use a strap or belt) and straighten your arms. Fold forward, lifting your arms up away from your back gently if possible. Don’t force. Keep the weight evenly distributed in your feet, with knees unlocked. Breathe deeply, relaxing your neck muscles and letting your head hang like a weight at the end of your spine. Hold for 10 or more breaths. You can drop your arms toward the ground at any time. Come up slowly.
9. Do jet lag lay on the floor with your lower legs on the couch or chair. Have a pillow if you want. Or do some other resting pose and put on some soothing music to distract yourself from the inner turmoil. Consciously breath. The ujayii + 1 breath is very focusing. Inhale count, exhale 1 count longer. The next breath in increases by 1 count with the out breath always a count longer than the in. Continue to a comfortable full breath, don’t strain. Stay for at least 5 minutes. Longer if you like.
Do the Nervous System Dance, flowing forward bends and #7 several times a day.

Knocking on the Door of Life

Knocking on the door of Life
From 7 minutes of Magic by Lee Holden)

Brings circulation into lower back, kidneys and adrenal glands and energizes central nervous system
Stance: Shoulder width
Rotate torso left and right, allow your arms to knock across lower back and abdomen with soft fists
Allow movement to die down naturally.
Knock on kidney area with soft fists and then start slapping down outer hips and legs to outsides of feet, across tops of feet and up inner legs, up abdomen to chest and knock of sternum.
Slap down the inner left arm to palm and then up outside of arm around back of neck and onto chest to knock on sternum again. Repeat on right arm. End by knocking on sternum again. (Can be repeated 2 more times.)
Relax arms at sides and start to shake your wrists and arm. Allow the shaking to work up to elbows and shoulders. Begin to bounce lightly into your heels, shaking the entire body.
All knocking and slapping movements can be done once or in multiples of 3.
Slowly stop shaking. Then brush hands lightly from chest to belly 6 times. Rest in Mountain pose.

Yoga with Liv Lopes

A basic Hatha practice with a definite tendency towards yin/restorative principles and a low-to-the-ground approach. I’d say it can be a deceptively gentle practice in that I aim to guide us to rely on tenderness, but it ain’t always easy to listen to and to be in these bodies! Expect longer holds in poses with a major focus on the breath, and some days, a sprinkle of breathwork and guided meditation. Absolutely accessible for beginners and for people who have been practicing for some time because…it’s the fundamentals!
We’ll start with a 4-week series format so that folks can see if the practice is a fit, and I hope ultimately to teach the class on an ongoing basis.
Cost: Sliding scale $5-12 per class, preferably via Venmo @liv-lopes. If checks are easier, that’s great too. You are welcome to group class payments together in either payment method, simply include the dates. Contact me for mailing address if you want to pay by check.

Guided Meditation with Liv

20-minute guided meditation. Tuesdays 7:40-8:00am By donation, see info below.
We meet virtually so you can listen in from anywhere. We will establish the fundamentals of a meditation practice, working on building our awareness of the breath and the felt experience of the body using various practices, themes, and mediums (vipassana, zen, sound, body scans, loving-kindness, poetry, koans, etc.). The aim of the class is to practice recognizing when we are in the not-now of our thoughts and to gently, repeatedly return to the ever-present support of the now—so that we can live life a bit easier and more freely!

No registration required, but if you’d like to get the weekly reminder emails and any updates or you have any issues with Zoom, please contact Liv Lopes:
liv@nearfarcollective.com (805) 748-3213.

Donations can be made to:
Venmo @liv-lopes
Checks payable to Olivia Lopes (2354 NE 55TH Ave., Portland OR 97213)

Reusable Zoom link:
https://zoom.us/j/95958925237?pwd=bTdJdXBVemROME5PMGNmd1d5dHgyUT09
Meeting ID: 959 5892 5237
Passcode: 474137