Join us for a Weekend Yoga Workshop with Julie Gudmestad!

Don’t miss this weekend opportunity to study with Julie Gudmestad!  The weekend focus: Muscle Imbalances & Yoga Solutions with a focus on Upper Back, Neck and Shoulders!

On Saturday and Sunday, March 25 & 26: 10 am – 1 pm & 3 pm – 5 pm at Sunrise Yoga, minutes from High Point and Winston-Salem! 

Don’t miss this chance to study with one of the top yoga teachers and physical therapists in the country. Julie Gudmestad is a certified Iyengar yoga teacher and a practicing physical therapist from Portland, Oregon. She is the former author of the Anatomy of a Yogi column in Yoga Journal Magazine. Teaching yoga and conducting workshops throughout the U.S., Canada and Europe since 1975, Julie integrates her knowledge of the body into the structure of the yoga poses, creating a unique teaching style. She will progressively build the content from the ground up, integrating the principles of alignment and injury prevention into the sequence. The learning environment will be supportive and we always have fun!

Muscle imbalances can contribute to pain, injury, and chronic problems in any part of the body, and a thoughtful yoga practice can help to correct these imbalances. In this workshop, we will review the anatomy of important muscle groups, and how imbalances (strong vs. weak and tight vs. flexible) contribute to misalignments that set the stage for problems. Then we’ll practice yoga poses and sequences to help correct imbalances, improve alignment and relieve pain. Because the material builds sequentially, we strongly encourage you to take the entire workshop. Some previous study of anatomy is helpful but not mandatory. Receive CE credit for Yoga Alliance teachers. 

This workshop is not appropriate for students with problems that significantly limit their mobility or ability to do poses.

Sign up for the entire weekend or individual sessions at our website below.

Total Weekend Workshop Fee = $220 / Individual Morning Session Fee = $65 / Individual Afternoon Session Fee = $50



Trikonasana/Triangle Pose

Trikonasana or Triangle Pose opens the hip joints, inner thighs and the hamstrings.  The pose also helps improve breathing by creating space between the ribs.  Please exercise caution if you experience sacroiliac discomfort or any discomfort.

How to get into the pose:

  1. Stand in Tadasana/Mountain Pose (Use a wall, chair, block/s for support if needed for alignment or balance).
  2. Separate feet 3 /12 – 4 1/2 feet apart (what is comfortable for your body) and extend arms in line with your shoulders out to the side.
  3. Turn left foot slightly in and your right foot out at 90 degrees to practice on your right side.
  4. Roll your right thigh outward without moving your right foot.
  5. Hinge at the right hip crease and reach out to your right, keeping your torso in line with your right thigh.
  6. Place your right hand to the outside of your ankle  (using any props that are appropriate for your body to maintain proper alignment) while your left arm extends upward.
  7. Turn your head to look up at your left hand (only if it is comfortable and appropriate for your neck).
  8. To come out, extend through left arm, ground your left foot and lift your right arm to come into Tadasana/Mountain Pose.
  9. Repeat on the other side.

Have a beautiful day!  Namaste.



Bring a Friend for FREE!

Have you been waiting for just the right time to invite someone you know to a yoga class with you? Whether it’s Level 1 Yoga with Valerie (in featured photo), Gentle Yoga, Back Care Yoga or Restorative Yoga (this Sunday, February 26 at 3:30-5 pm), here’s your chance to introduce yoga to your friends, neighbors, family and co-workers!  Check out our class schedule and class descriptions on our website or using the Sunrise Yoga app (found in your app store).

Bring a friend who has never been to Sunrise Yoga Studio between February 20 – March 5! If your friend signs up for our New Student Special Offer of $30 for 30 days, you’ll BOTH be entered to win a free month of yoga! The more friends you bring, the more times you get entered to win!   Spread the word and share your love of yoga while this offer is available!  Sunrise Yoga Studio is minutes from Winston-Salem and High Point, so why not take advantage of this limited time special today!


Enhance Your Life with Yoga Today!

Yoga is a practice that focuses on centering ourselves in the present, using the muscles within the body with purpose, building strength and endurance, and promoting healthy alignment. It is a practice that can teach us about patience, commitment, and acceptance of where we are in the moment and to be there.  Yoga encourages us to concentrate on the here and now as we move in and out of poses, bringing a balance to our practice and our lives.  As we repeat familiar poses, whether in a studio or in a home practice, we build our confidence and become willing and ready to try new poses.  We begin to believe we are capable to challenge ourselves while being mindful of self-care in our practice.  Yoga can bring a sense of peace, relaxation and calm to your everyday life ~ you will learn to become increasingly self-aware of what your body can and cannot do and what you are ready to do.  We encourage you to try a class today!  Browse our schedule and class descriptions online ( or using our app (search your app store for Sunrise Yoga).  We hope to see you in a yoga class soon!


SYS Staff Highlight – Colleen Weiss

Colleen is our Receptionist weeknights and Saturday mornings.  She is a former sales and marketing executive in the music, art publishing and sports arenas.  About a decade ago she transitioned into non-profit work at the Forsyth Humane Society and the SECU Family House.  Colleen is a passionate animal advocate and an avid reader.  She incorporates the wisdom of Thich Nhat Hanh and Pema Chodron into her daily life and looks forward to developing a yoga practice that will complement her meditation practice.  Colleen has a wonderful smile and an easy-going and centered soul.  We are very happy to have her at Sunrise Yoga Studio!  Come on out to say hello and while you are visiting, why not stick around and join us for a yoga class!

Have a beautiful day!


Restorative Pose Highlight

Supta Baddha Konasana  (Reclined Bound Angle Pose)

Props needed for pose:  

  1. Bolster or 1-2 firm blankets folded lengthwise to match thickness of a bolster
  2. Blanket or pillow for head support
  3. Blocks or pillows to support the knees
  4. A strap or belt to help the feet stay together (optional)
  5. Eye bag if you desire

How to get in the pose:

  1. Place the bolster or blankets 3 inches behind your buttocks to support your spine.
  2. Place a blanket to support your head.
  3. Place the strap around your waist/lower back and under your feet as your bring the feet together in Bound Angle Pose.
  4. Make a big loop in the strap and tighten comfortably.
  5. Place blankets or pillows to support both your knees so there is relaxation without gripping.
  6. Lie back and be sure you are comfortable.  If you are uncomfortable, try rearranging the props to by adding height or taking height away.
  7. Relax in this soothing pose that can help ease your mind and heart.


Feeling out of control? Frazzled? Unable to focus? Rushing from one thing to the next thing to the next?  Forgetting the power of the breath? Perhaps meditation would help bring you a sense of calm and centeredness, bringing awareness to your humanness.  To spend time in quiet thought, focused on an object or sound, or simply being focused on breathing are a few suggestions to get you started on including meditation in your life.  How to get started?  There are many guided meditations out there online and with the use of apps in this age of technology.  It is suggested to start with 3-5 minutes of daily practice to get in the habit of bringing meditation into your life.  For some people, focused breathing works, for others, concentrating on a flower or other object works best.  One of the most accessible ways to experience the overall benefits of meditation is to listen to a guided meditation, which we offer monthly at the studio.  This can be an incredibly enjoyable, healthy and inspiring way to achieve inner peace. You will learn to achieve a state of deep inner stillness, so that your mind can be cleared of clutter and unwanted thoughts. You will learn to strengthen the body to aid in a sitting meditation practice and how breath can be used to calm the mind.

Our next Guided Meditation is on Sunday, February 12 from 11 am – 12 pm.  We are minutes from Winston-Salem and invite you to join us.  Have a beautiful day!


Looking for Yoga Classes Designed for Beginners and Not Sure Where to Start?

Have you been thinking about how to get started with yoga? Why not let this week be your week to try yoga! With several free classes coming up Saturday, January 21 at Sunrise Yoga, we invite you to hop in your car and come on out to strike a yoga pose with us! Classes are 45 minutes in length and are designed JUST FOR BEGINNERS. Our instructors excel in providing a safe and healthy atmosphere where individuals are free to practice poses appropriate for any level. Props are used to encourage healthy alignment in many various yoga poses.

– New Beginnings with Jessie @ 1-1:45 pm: Learn 5 Basic Beginner Yoga Poses! Poses are easily incorporated into a regular practice.

– Hip to be Square with Cathy @ 1:30-2:15 pm: Counteract the negative impact of a sedentary lifestyle with hip openers to improve your posture and support the health and comfort of your back.

– Playful Practice on the Yoga Wall with Valerie @ 2-2:45 pm: Find out what it’s like to feel weightless, lengthen your spine & have fun with yoga poses. (Please pre-register as class size is limited).

– Open Heart with Gwen @ 2:30-3:15 pm: Increase your confidence with yoga poses that expand the chest and rib cage making them more receptive and free.

Sunrise Yoga Studio is located in Clemmons, minutes from Winston-Salem and with 4 free classes to choose from, you can’t go wrong! Sign up for one or more at on the “Classes” tab or download the Sunrise Yoga app to select your classes. And if you can’t make it Saturday, come on in any other day and check out our 30 days for $30 New Student Special!

15 Reasons Why NOT to do Yoga?


Having a hard time getting to a yoga class?  It’s often said, once you get there, you’re happy you came.  If you can relate to one or more of the 15 following reasons why you can’t make it to the studio for yoga, may we suggest you put one foot in front of the other, grab your keys, and start your car.  We hope the following list will give you a laugh and encourage you to come on out anyway!  Hope to see you soon!

  1. I’m not designed to be a pretzel
  2. I forgot my mat
  3. It’s too cold out
  4. I don’t understand Sanskrit
  5. My hamstrings need a day off
  6. I don’t follow directions well with descriptive words like right, left, or the other side
  7. My pajamas don’t match my workout tops
  8. The floors are too cold for my feet
  9. I already practiced breathing today
  10. When I make eye contact in class, I start giggling
  11. My muscles are sore after
  12. I cannot make myself get in the car
  13. The class might be full
  14. I need to rest today
  15. Savasana is not long enough

Happy 2017!


Wishing each of you a very Happy and Beautiful New Year!

Take care of you and see you in 2017!

From all of us at Sunrise Yoga, Namaste.

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