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Explore Yoga, Meditation & More

Self-Massage and a Tennis Ball

July 02, 2020

Vegan BBQ Pulled Jackfruit Sandwiches with Coleslaw

June 21, 2020

Yoga Medicine for the Root Chakra

June 14, 2020

Infused Water Recipes for Hot Days

May 27, 2020

The weather is getting warmer, and iced drinks never tasted so good. Infused water is my go-to drink this time of year–not only is it tasty, but it encourages me to stay hydrated. Keeping hydrated is one of the most important things that you can do for your body. Your mood, energy levels, metabolism, and immune function all depend on adequate water consumption.

Relieving Anxiety

May 20, 2020

Worry and anxiety happen when we experience fear about the future due to painful experiences in the past. I’ve heard it said that “if it’s hysterical, it’s historical!” Everything we experience is imprinted in our psyche and embedded in the physical and subtle parts of our body. Our tissues hold memories of the past.

Yoga for Sciatica

May 13, 2020

Your two sciatic nerves are the longest and largest single nerves in the human body. They begin at the bottom of your spine, run through your pelvis (usually under your piriformis muscle) down each of your legs, and end in your toes. Because of the distance it covers, the location and severity of sciatic pain differs from person to person.

What is Iyengar Yoga?

May 06, 2020

“It is through your body that you realize you are a spark of divinity.” — B.K.S. Iyengar No matter what form of yoga is your favorite, Iyengar yoga, with its focus on alignment and innovative use of props, is likely to have influenced your practice.

Gluten Free Caprese Pasta Recipe

April 29, 2020

This is a favorite at all the events I cater for at Vernonia Springs. It's a quick and easy meal that is light yet satisfying. I serve this with a caesar salad which is perfect for spring and summer. The bite of balsamic vinegar and aromatic basil is a real crowd pleaser! Play around with the seasonings to satisfy your own taste.

Meditation for Recovery

April 22, 2020

The challenge in recovery lies in changing habits and ways of thought. Because addiction continues to lurk in altered neural circuits, cravings or feelings of deprivation provide an ongoing reminder of the need to channel those drives positively and the danger of failing to do so.

Meet Our Writers

Our Writers

Julie Bertagna

Julie Bertagna is a 500 RYT and certified Baptiste yoga teacher who teaches Baptiste power yoga and recovery yoga at Namaspa Yoga & Massage, as well as in her home studio, The Yoga Loft, in Bend. She is a mother and a grandmother, she loves the outdoors, and she still pursues dental hygiene one day a week! In the summer, she spends time at her partner's retreat venue, Vernonia Springs, which puts on retreats and special events. More information about Julie’s offerings can be found on her website: juliebertagnayoga.com

Zia Estrella

An exotic stargazer from the land of the intuitive ones, Zia embodies physicality, possibility, and empowerment in lighthearted playfulness. She loves the truth with all her heart and lives it with all her being. She grounds down into her deep dark Taína roots to rise. Humbled to practice and study yoga since 2007, she lives in wholeness, giving full credit to each and every emotion she experiences while embracing the power of the now moment. Shifting her perspective to realize the eternal inner light within is her Dharma. She got turned upsidedown on the True North path of yoga and she remembered her Prem - TruthLoveBeauty. This is her deepest source of empowerment, creativity, joy and peace. May she transform darkness into light through her own journey and serve all beings everywhere in truth, love and beauty. Learn more at www.ziayoga.io

Heidi Drake

Heidi Drake discovered yoga at the suggestion of her chiropractor and founded Downward Dog Yoga & Wellness Studio in Sunriver, Oregon in 2017, after obtaining her RYT-250 aerial yoga instructor certification from Aerial Yoga Academy. A lifelong dancer who taught jazz, hip hop, and tap at Sunriver Dance Academy for 9 years, Heidi realized that she needed something a bit gentler on her 50+ year-old body and was pleasantly shocked to find a passion for the strength, flexibility, and mind-body-soul connection yoga offers. When she’s not at the studio or writing, Heidi’s favorite place is on the Little Deschutes river, in her own backyard, with her husband, two teenage daughters, and pack of 4 dogs.

Hannah Parks

Practicing yoga is a deeply personal and professional endeavor for Hannah. She discovered yoga as a way to manage her own chronic pain - and it changed her life. As a social worker, she is passionate about helping people be the best that they can be, and she uses yoga to empower clients in their journey of finding balance in their own lives. She is a lover, a traveler, a social justice warrior, and a curious cat.