Eugene Yoga and Wellness September 2019 Newsletter

Eight Tips For A Healthy Lymphatic System

by Sarah Wells

        The human body has 600 to 1000 lymph nodes and a complex network of vessels that transport lymphatic fluid to and from the lymph nodes. The lymphatic system picks up anything that the blood does not. This Lymph Obligatory Load, or LOL, is responsible for carrying away cell debris, pathogens, dust, certain chemicals, and maintaining homeostasis (fluid balance).

        Think of the lymphatic system as a river. If there is not enough water, the river becomes very shallow while too much water results in flooding. If lymph nodes become overburdened, injured, or are genetically prone to lymphedema, fluid can build up causing certain types of edema.

        Lesser known about the lymphatic system is its role in cellular nutrition, hydration, and oxygenation. The lymphatic system has a direct relationship to every system in the body including the nervous system, digestion, immune system, brain function, reproduction, circulation, musculoskeletal, and integumentary (skin).

In no particular order, the following eight tips/tools support the lymphatic system:
1) Yoga, especially coupled with mindful breathing. Gentle twisting, inversions, and sun salutations will gently decrease lymphatic stagnation.
2) Avoiding excessive amounts of sodium. Salt plays a huge role in fluid balance. While it is necessary in small amounts, too much sodium can create a tendency toward water retention.
3) Eat a diet high in fruits and vegetables. Celery, lemon, berries, cherries, Swiss chard, zucchini, cucumbers, and sprouts are especially beneficial. Incorporate fresh herbs such as thyme, cilantro, and parsley. (See recipe for Herbed Kitcherie below.)
4) Receive Manual Lymphatic Drainage (MLD) from a trained therapist. MLD is an advanced massage technique that focuses on moving lymphatic fluid throughout the body. Be sure your therapist has extensive training and can show you how to do basic MLD on yourself.
5) Lower your exposure to chemicals as much as possible. Avoid perfumes, scented candles, toxic cleaners, pesticides, and paint fumes. Toxic chemicals will increase the Lymph Obligatory Load.
6) Drink filtered or spring water, and eat organic foods. When consuming dairy, eggs, butter, and meat choose organic as much as possible. Due to a higher fat content, these foods carry a greater concentration of toxins than fruits and vegetables.
7) Wear organic cotton clothing. Conventionally grown cotton is one of the highest sprayed crops. Chemical residues can be found in clothing for up to two years after purchase despite regular washing.
8) Dry skin brushing or lymph brushing. Use a soft bristle brush, and gently brush skin in the direction of the lymphatic watersheds (toward the lymph nodes).

Recipe for Herbed Kitcherie
Kitcherie is a humble staple in Ayurvedic cooking and is considered a Satvic or yogic food. It incorporates many lymphatic supporting foods.

1 cup short grain brown rice
2/3 cup mung beans
1 stalk celery finely chopped
1 zucchini finely chopped
½ teaspoon mustard seeds
½ teaspoon turmeric powder
½ teaspoon ginger powder
¼ teaspoon fenugreek
fresh lemon juice
pinch of Himalayan salt
fresh parsley and/or cilantro

Soak mung beans overnight then rinse. Place in a slow cooker and add rice, celery, zucchini, salt, mustard seeds, turmeric powder, ginger powder, and fenugreek. Add 3 cups of spring water and gently stir. Cook in slow cooker on high for about 4 hours or on low for 8 hours. Gently stir and add fresh lemon juice and chopped herbs.

Used Mat Sale
(Downtown Only)

Starting September 3rd we will consolidate all of the leftover mats into a Used Mat Sale (scholarship program fundraiser), and on October 1st all mats that have not been sold will be donated.

Schedule Highlights

 You asked and we listened! Check out our new schedule – we have added classes in Gentle, Core Awareness, Pilates Fusion, Qi Gong, Tai Chi, Ashtanga Short Forms, and Yoga Nidra. With our amazing instructors and wide variety of classes, we hope you’ll find the perfect yoga for your life! 
Gentle Yoga with Jen C. on Mon/Thu, 8:30-9:45am 
Flow Fusion (pilates influenced) with Stephanie on Mon/Wed, 5:45-6:45pm 
Yoga Nidra with Laura Kemp on Mondays, 7:00-8:15pm
Tai Chi with Jasmine starts in October (with free intro classes on 9/27 & 10/4)
Jennifer Jamieson’s 3 Friday classes move from downtown to South (9am Strength & Balance, 10:30am Hatha 1, and 12pm Flow)
Sunrise Yoga with Anders expands to 75 minutes on Wed/Fri
Core Awareness with Laura Black will be at 10:30am Mon, Wed, and Fri
Ashtanga start time changes to 5:30pm on Mondays 
VinYin with Laura moves to Mon 7:15-8:30pm and Wed 7:00-8:15pm
Flow 2 with Bodhi on Tuesdays, 7:00-8:00pm
Yoga Nidra with rotating teachers on Thursdays, 7:00-8:15pm
$8 Yoga with rotating teachers on Sunday afternoons, 4:00-5:15pm

“Understanding & Working with
Life Force Energy (Qi)
Through Tai Chi & Qigong”

with Jasmine Grace
10:45-11:45am on Friday, September 27th and repeated October 4th at South (FREE Informational Workshop)
       Loosely defined as “life force energy,” Qi (pronounced “chee”), is a powerful, immense, and at times, subtle resource impossible to define. It is the force that runs the entire universe, an elixir to all healing. Learning to attune to, work with, and play with this life force energy can be beneficial to every aspect of our well-being — physical, emotional, mental, and spiritual. Sometimes referred to as the “Golden Elixir of Life,” this mysterious resource called Qi is the basis of Tai Chi and Qigong practices, as well as traditional Chinese medicine; all aimed at refining this inner resource and supporting a lifestyle that enhances vitality, longevity, harmony, and balance.
      This free workshop will give a basic overview of what Qi is in the context of the Qi Matrix, and how one works with it through the practices of Tai Chi and Qigong.
A new Tai Chi class will be offered Fridays from 10:45am-12pm beginning October 11th and instructed by Jasmine Grace.

Cost: $2,800 (must be paid in full by October 1st)
Application and fees: $100 application fee, non-refundable, and $300 deposit

Eugene Yoga Events
More Information

Sound Meditation w/ Amy Green
7:30-8:30pm on Mondays, 9/16, 10/14, 11/11, 12/9
$18 each, or any 3 sessions for $50
South, 3575 Donald St
More info
Intro to iRest Yoga Nidra for Stress & PTSD w/ Lisa Namyet
12:30-4:30pm on Sunday, 10/6
$40 in advance, $45 day of
South, 3575 Donald St
More info
Yoga for the Lymphatic System w/ Sarah Wells
1:30-2:45pm on Sundays, 10/6-10/27
$60 for four sessions
Downtown, 245 E. Broadway
More info
Beginning Yoga Series w/ Diane Butera
6:00-7:30pm on Tuesdays, 10/8-10/29
$60, South, 3575 Donald St
More info
Yoga For Healthy Aging w/ Julia Siporin
2:30-3:30pm on Wednesdays, 10/9-11/20
$70, South, 3575 Donald St
More info
Yoga Nidra Series for Stress & Sleep w/ Lisa Namyet
12:15-1:45pm on Thursdays, 10/10-10/31
$50 for 4 weeks
South, 3575 Donald St
More info
Yoga In Yachats w/ Jennifer Jamieson
Friday, 10/25-Sunday, 10/27
$150 *Not including accomodations
Yachats Inn, 331 101-US, Yachats, 97498
More info
Intro To TRE Series w/ Jen Donovan
1:00-2:30pm on Saturdays, 11/2-11/16
$110 Early Bird Special if registered by 10/18; $120 regular price
South, 3575 Donald St
More info
How To Build A Home Practice w/ Brie Huling
12:00-2:00pm on Sunday, 11/3
$30, South, 3575 Donald St
More info
Yoga Nidra Series for Stress & Sleep w/ Faith LaCross
12:15-1:45pm on Thursdays, 11/14-12/12
*excluding Nov. 28th
$50 for 4 weeks
South, 3575 Donald St
More info
Restorative Workshop w/ Donna O’Neil
“Light the Chakras: Light up for the holidays from the inside!”
3:30-6:00pm on Saturday, 11/16
$19 in advance, $25 day of
South, 3575 Donald St
More info

SEVA: Service, anyone?
A call to the community to anyone desiring to give back to EY. Jobs could include handy work (i.e. cleaning fountain DT, cleaning windows, cleaning fridges/microwave DT, dusting/deep cleaning vents & upper reaches of studios, etc.), administrative work (i.e. payroll, data analysis, etc.), and other special projects.

Tropical Yoga Retreat
We invite you to give yourself an amazing yoga gift: a week in Hawaii with Jennifer Jamieson, assisted by Diane Butera. This retreat is not a Eugene Yoga offering; please contact Diane directly for any questions and to register.

Looking to purchase a gift card? Visit Unique Eugene for special offers supporting local businesses, or select an amount of your choosing. 


Parking for The Downtown Location
We validate for 2 hours at the Overpark (10th & Oak) and Parcade (8th & Willamette) parking garages, which are also free on weekends. Metered street parking directly in front of our building (Monday through Saturday from 7:00 am to 6:00 pm). Parking is $1/hr at the city lot behind our building (8th & Pearl) and free if you enter after 6 pm or on Sundays. Two-hour free on-street parking between 7th to 11th Ave from Lincoln St to Willamette St (Monday through Saturday from 7:00 am to 6:00 pm). After 5 pm and on Sunday, you can park in the bank parking lot adjacent to our building.

Free Yoga Nidra
Our Yoga Nidra classes are always free for anyone undergoing active treatment for cancer.

$8 Community Classes 
Mondays, 1:15-2:30pm – Yoga Nidra (G) at DT; Saturdays, 4:30-5:45pm – Yoga (All) at DT;
Sundays, 9:00-10:00 am – Yoga (All) at DT; Sundays, 6:00-7:15pm – Yoga (All) at South

Fragrance Free in Studios
Please help us keep our studios fragrance free by limiting the use of scented body products.

Eugene Weekly 2018-2019

Eugene Yoga is honored to support The Trauma Healing Project with affordable yoga for their clients, staff, and volunteers. We share their vision of creating a vibrant healing community. Please take a moment to check out their website for more information.

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