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  971 NW Spruce Ave Ste 101, Corvallis, OR  |  541-224-6566  |  My Account  |

5:31 pm

Self-Compassion and the Practice of Loving Ourselves by Mara Nery

When we breathe in, we are expanding our lungs to accommodate air. When we practice meditation or engage in svadhyaya we expand our minds and our consciousness. When we practice yoga asana, we expand our physical bodies. And when we practice compassion, gratitude, joy, we expand our hearts. Take a moment to turn inward- what is in your heart? Who or what do you hold in this sacred space? Loved ones, pets, places, and even precious memories reside here. Now look again…. Do you reside there, too?

As yogis, we often practice compassion for others; turning our love outward and extending it to those dear to us, and even to strangers. But how often do we turn that same compassion and love toward ourselves? When a friend comes to us with a burden or heavy heart, we listen, we comfort, we create a safe space of non-judgment and acceptance, and most of all we love them. But when we encounter obstacles, face shortcomings, or go through rough times, do we extend this same compassion to ourselves?

When we offer ourselves the same kindness, love, and acceptance, this is the practice of self-compassion. Next time you are struggling with something, notice how your inner voice sounds. Is it critical and judgmental? Or is it comforting, gentle, and kind? When you have a tough time or are struggling through the muck of it, do you take the time to comfort yourself and create a safe space of non-judgment where you can experience your feelings? Can you accept yourself, just as you are, in this moment? This is the practice of loving and caring for yourself, and believe me, it takes a lot of practice.

Breathe in. Expand your heart to include yourself. Breathe out.

Mara teaches Cultivating Self-Compassion for Health starting 8/27/15. Sign up Here.

2:23 pm

Change Happens

"The only thing that is constant is change" spoke the wise Heraclitis around 500 BCE. Clearly, humans have been struggling with change for a long time.  As we come into August, a number of changes will be happening to the studio schedule.  I wanted to give you a heads up of the details.  You can find specifics in the online schedule (which will include any substitutions) and we have hard copies of the August schedule available at the front desk.

Change #1:  Kate will be on an extended retreat in August and early September and then starting graduate school in October. She will be letting go of her current classes (MTW) starting August 1.  She will be back in  late August for a brief time, subbing some classes for Lisa and leading an in-house urban retreat August 28-30 (see below for more details). She'll return to weekly teaching on Sunday September 20th when she will take over the Sunday morning classes.  We've got great people stepping in to teach Kate's classes:

Change 1a:  Stacey Detwiler will be teaching All Levels Flow Yoga Mondays at 5:30pm.
Change 1b.  Stacey Detwiler will be teaching All Levels Flow Yoga on Tuesdays at 12pm.
Change 1c: Lissy Goralnik will be teaching Level 2 Ashtanga Improv on Wednesdays at 5:30pm. There will no longer be a Wednesday 4pm Ashtanga class as of the first of August.
Change 1d: Jennier Cramer will be teaching All Levels Flow on Mondays at 8:45am.

Change #2:  This is a temporary change, Lisa will be in Italy August 15 to September 8. A variety of folks will be subbing her classes during that time. Check the online schedule for details.

Change #3: Angie has changed the format of the Thursday 5:30pm class to Yoga, Strength & Stability.  This class is a creative mix of Yoga and Strength training for a healthier body.
Change 3a: Mara Nery will be teaching all levels Flow Yoga on Fridays at 8:30am.

Change #4: Angie will be starting a job with the Corvallis School district in September.  She will be keeping her evening and weekend classes but letting go of the Friday morning class. Which leads to:

Humans are generalists.Our brilliance as a species and as individuals is our ability to adapt to a changing landscape. Change builds strength and resilience. Change is good for your body and mind. 

Mix things up. Learn from someone new. Challenge your old ideas. Your mind and body will be grateful in the long run, even if it might feel a little uncomfortable in the beginning. 

See online schedule with re-arranged teachers here
See you soon,

Love! Lisa

4:20 pm

Matthew Remski is coming to town!

I'm always excited when Matthew is in town. He is one of the smartest, most articulate, and thoughtful modern yogis of our day. Clearly committed to the heart of yoga practice, he is unafraid of questioning yogic dogma. What should we keep and what should we release of the ancient teachings?  What applies to modern life? What is no longer useful, or perhaps even detrimental.  On Monday evening, August 3rd, Matthew will address the philosophy of yoga in a presentation entitled "What Would Patanjali Do?" On Tuesday evening, August 4th, he addresses modern postural yoga in a presentation of his current research "What Are We Actually Doing in Asana?"  We hope you will join us for one or both of these presentations.  Members and students receive a 10% discount to these Matthew's workshops.  

Here's a sample of Matthew's writing from the book Threads of Yoga:  

You begin to lengthen a muscle. At the first pulse of pleasure it takes the reigns and lengthens itself.  Your breath seeps into a forgotten place. A limb straightens. A network of unseen contractions disengages.  Flesh and thought soften to neutral. Thought pauses it forward rush, and flesh reverses its retreat. A page goes blank in the script of identity. Pain diffuses with a flush of hot circulation.  The pregnancy of future concern delivers the presently known and felt. Yoga happens to you….

A child triggers an internal laugh. A dog slaps her thick tail against your shin. Every single object that gives you life surrounds you. If you really were alone you would not exist.  You did not make the air you breathe. You can't say where the inside of your flesh begins. You are naturally reaching out as something reaches into you.  No one and everyone taught you this. You surrender to the always-already-there, and yoga happens around you, through you. (from Threads of Yoga, pages 163-164)


5:40 pm

Journey to the Heart

with Angela Grace
Kula is one of my favorite Sanskrit words. It means community of choice. It differentiates between people you choose to be with and community of obligation. You enter a kula of sorts every time you come to a yoga class.  There is something so sweet, so expansive, so intimate that develops between yogis as we practice together. As we follow threads of consciousness that connect us to our own deep heart, we discover those same threads lead outward to connect with others. We discover connection to the human condition, and this can explode your practice.

Join me this summer for a two week journey into the heart of yoga, your heart, anandamaya kosha. Each session will work through all layers of your being (koshas) and will include yoga poses (asana), breath work (pranayama), chanting, meditation, and philosophy discussion. You are welcome to take one or both of these sequential journeys into your deep heart space.

Come experience the transformational nature of kula.

Session 1: July 20-July 31, Monday to Friday, 6-8am
Price: $199 early bird until 7/15/15, $249 after. Register Here.

Session 2: August 17 to August 28, Monday to Friday, 6-8am

Price: $199 early bird until 7/15/15, $249 after. Register Here.

6:22 pm

Calling all tight hamstrings, shoulders, hips... Ki-Hara Resistance Training Saturday June 27 12:30-3:30pm

by Lisa Wells

"You're not tight, you feel tight." Tight is a sensation we feel at the end of the range of motion of a joint. It is not a pathology. The solution to tight anything is... increased range of motion. Here's the biomechanics solution to our sensations of tightness: the fastest and safest way to improve range of motion at a joint is to build strength at the end range of motion. Strong hamstrings will allow greater flexion at the hip.

This is where Ki-Hara Resistance Stretching comes in. Ki-Hara is a movement technique that helps us discover where the limitations in our range of motion are located and then teaches us how to build strength through resistance to address those limitations. Via Anderson will be teaching us the Ki-Hara techniques on June 27th. You'll go home with a tool kit of exercises that you can use to complement your personal movement practice, be it yoga, walking, running, biking, dancing, climbing mountains… anything. One of the coolest things about the Ki-Hara technique is that it works equally well for athletes and those with movement limitations. The creators of Ki-Hara work with Olympic Athletes, NFL teams and injured and normal people. Whatever you do, you can do it better when the body has improved strength at end ranges of motion.

If you were here for Jules Mitchell's workshop, Ki-Hara will give you more applications of the theories that Jules presented. This is a great continuation if you were hungry for more information at the end of her workshop. Via Anderson is a local instructor based in Newberg (except in the winters when she calls Puerto Vallarta her home). We're lucky to have someone close by who can introduce us to this technique. Via will also be available for two private sessions the afternoon of the workshop. These sessions will fill fast; I encourage you to book soon to reserve your spot. Register for the workshop here. Register for private sessions with Via Here.

Learn more:

5:27 pm

Dana Offerings from Live Well Studio

Dana is the act of cultivating generosity through the offering of charity and alms to those in need.  Live Well is starting an on-going Dana practice this year.  Our first offerings were collected in May.  We raised $1000 for the Himalayan Children's Fund and offered those funds to Thrangu Tara Abbey. The Abbey provides food, clothing, shelter and education (both secular and buddhist) for young girls from the poorest regions of Nepal. The area was hard hit by the recent earthquakes and this support will be well used in taking care of those most in need.

We will continue our Dana practice through the summer by supporting  A Memorial for Nigel. Nigel's mother is a member or our community and with this offering well pay tribute to his life and memory as well as to the memory of indigenous people of our sacred valley. You can read more about this project here. 

Live Well will offer the profits from the 10:30 and 11:30am classes during June, July and August this summer, so you can support the memorial by attending those classes.  Additionally, look for some special events in the Memorial's honor. Dates haven't been decided yet, but some yogini birds whispered in my ear about a 'Goddesses of Rock Yoga Class' and a 'Balancing and Binding' workshop.  More soon

Finally, there is an offering vase in the lobby, please feel free to add your own personal offering to the studio's.

4:44 pm

Thank You for Donations Made to Himalayan Children's Fund

All together, we raised $1000 for Himalayan Children's Fund including proceeds from the April meditation class, the Cultivating the Heart of Mindful Parenting class and direct cash donations.

Cathy has asked the Director of HCF, Debra Ann Robinson to use this donation to help the nuns at Thrangu Tara Abbey in Swayambunath, Nepal, Many of the buildings including a beautiful prayer hall was badly damaged in the earthquake. Thrangu Tara Abbey provides food, clothing, shelter and education (both secular and Buddhist) for young girls from poorest regions of Nepal; Cathy has visited this Abbey twice, once in 1998 and again in 2001 and hopes to go back in 2016.

Cathy sends her appreciation for your kindness & generosity in supporting her efforts to raise money for those who in Nepal need so much assistance now and will for some time!
Warm wishes

6:12 pm

You are Invited: Return to Biophony #1, an experiential 'performance' event with the body habitat project, Lisa Wells and Lily Gael

Biophony: The symphony of sound of the natural world.

Why return: Because we have forgotten our home within the natural world. We have forgotten that we are animals, we are organic, we are nature itself. Our lives are interwoven with the lives of birds, beasts, plants, insects, wind, water, and earth. Our home, our place within the natural world, beckons us back. Remember me, remember me, she sings, like a lullaby. But we have to be still to hear her call.

How to return: Become still in a place where we can touch the earth, hear the bird calls and feel the wind on your skin. Let our attention wander back and forth between the internal experience of being ourselves within our skin and the external experience of being ourselves in the world. Let the boundary between internal and external soften.

Why an 'experiential' performance: We are all connected. By breath and by shared resources. By common stories and history. And, by the 'collective unconscious' that we may not understand but we can experience in moments of deeply shared experience. Improvisers call this place 'the flow.' We experience flow when we dip into shared awareness and work together for the common good. We observe flow in a murmuration of starlings, in the long migratory journey of monarch butterflies that takes multiple generations, in communication happens beyond speech and we know we are on the same page. Finding this state of flow between each of us and between ourselves and the world is essential for us to remember our place within existence. When we remember and experience this place, we naturally choose to act for the greater good of all.

Where: On the Greenbelt Land Trust’s Bald Hill Farm
When: Mother Nature's Day, May 10th, 4pm
Details: We'll meet at the Fairgrounds parking lot (at the beginning of the Midge Cramer Paved Trail) at 2:30pm and walk together to Bald Hill Farm. The Fairground parking lot is at the corner of NW 53rd and Reservoir Rd. It’s a 60 to 90 minute walk from the parking lot to the Oak Grove at Bald Hill Farm where the event will take place. There will be signage to help direct you if you arrive earlier or later. Closer parking is available for those unable to walk this distance. Please contact to arrange alternative access. You may want to bring a chair or blanket to sit on. Feel free to bring picnic foods. We'll be in a white oak grove and open grasslands, walking and standing on trails, open fields and in the oak grove. Long pants and good foot ware will serve you well. The performance will last 30 to 45 minutes. There is a covered area for viewing in case of rain. The performance site at Bald Hill Farm is only open to the public through events like this one – take this opportunity to visit a part of the Farm that you cannot access by our public trail systems!

12:51 pm

Why am I excited Jules Mitchell is coming to Corvallis? by Lisa Wells

Jules Mitchell is both an exercise scientist and a yogini/yoga teacher. She wrote her Master's Thesis in biomechanics on the science of stretching. She started this work as a yogi to better understand what we were doing in our asana practices. She discovered that much of the anecdotal information that we pass along in yoga classes is unsupported by scientific work in the study of stretching. She now leads workshops and classes with the intention of dispelling common myths about yoga and stretching while teaching us wiser and safer ways to increase our range of motion and proficiency in asana.

As a 'body nerd' and 'yoga dork' I'm really excited to deepen my understanding of how our bodies work. And I hope you will join us. Your interest exceeded Live Well's capacity, so we've moved the workshop to Downtown Dance (2nd Street). That means we have about 15 additional spaces that have opened up. We hope you join us.

Links: Jules Mitchell website:
downtown dance:

11:19 am

Tackling Behavior Change through Wellness Coaching by Donna Kanan, BS, CHWC, RYT, ACSM EP-C

After years of personal training clients who committed to showing up for one-on-one sessions but struggled to exercise on their own I realized there had to be another way to help clients adopt an active lifestyle and promote lasting change. Using the coach approach to assist clients find the answers within themselves on their wellness journey has proven to be an effective method leaving the client nourished and empowered to make change.

Below is a testimonial from a client that I coach weekly.

“I had been going through a weight loss journey with a personal trainer since 2012 but after he moved on I knew I wasn’t finished. I still had weight loss goals to accomplish, I was dealing with the loss of my sister from diabetes and I was struggling with so many things that I knew I needed guidance. A friend mentioned Coaching You Well and how wellness coaching could help. My experience with wellness coaching has been such a positive one. The way issues are broken down into manageable accomplishments really make you realize you can achieve your goal. I have been with my coach, Donna Kanan, since December 2014 and in this time I can see so many improvements in my eating habits with the ideas given and weekly goals to keep me on track. It's very refreshing to be able to talk to someone about exercise that listens, gives instant feedback and never makes you feel like you are being judged. I look forward to speaking to my coach; Donna brings me back to task. You, however, have to put the work in but it is so worth it. “

Follow me on Facebook at and enjoy my wellness Wednesday posts.

Join me for a Wellness Coaching Workshop held on Tuesday May 19, 26 and June 2, 6 from 7:00-8:30 PM Early bird registration: $79 before April 19; $89 after April 19