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Building Community & Resilience Through a Yoga Practice

Building Community & Resilience Through a Yoga Practice

Daily Practice Inspiration Yoga

Simple Ways to Overcome Your Barriers to Socialize

Three years into the pandemic, many of us are still struggling to find our “new normal.” The way that we live, work, and socialize has completely changed, leaving many of the community aspects of life behind. 

Earlier this year, Arthur Brooks, a Harvard professor and PhD social scientist, wrote an article called, “How We Learned to Be Lonely.” This article articulates the way so many of us have been feeling lately, but maybe haven’t been able to put into words. He brought up a lot of important points that got me thinking about the importance of community and how that relates back to my own yoga practice. 

Why Have We Become Hesitant to Socialize? 

In the article, Brooks explains that community can be healing after experiencing times of crisis. However, in the Covid-19 pandemic, we saw the opposite happen as isolation forced people into their own bubbles forming what he calls, “habitual loneliness.” 

He goes on to say, “If you’ve sought remote work instead of in-person work out of convenience, chosen one-to-one activities over group activities out of awkwardness, or have chosen not to reconnect with old friendships out of sheer numbness, you may be stuck in a pattern of learned solitude.” 

It’s hard to break out of patterns of isolation because loneliness affects executive function,  which are the skills needed to make a phone call, reach out to a friend, or make social plans. That’s why you may feel lonely, yet struggle to make the first step to reach out to your community or social circle. 

Getting Back into Community Spaces  

Why is it so hard to try new things and go back to doing activities in real life? I found myself having a hard time getting dressed, packing a bag, getting out the door– all things I did daily when I worked in an office. 

It turns out that the uncomfortableness we feel when trying something new is just a muscle we have to exercise. The more we do it, the more it will be good for us. 

Brooks offers some advice to overcome the uncomfortable obstacles of socializing more or trying a new activity outside the home. Similarly to building a muscle, he compares it to starting a new exercise routine; it’ll be uncomfortable at first, but you will feel better afterwards: 

“To break the cycle, you may need to try a “countersignal” strategy. Your indolence is probably telling you that getting dressed and going to work will be a hassle, and asking someone over to dinner will be awkward. You should definitely do these things. Think of it as starting an exercise routine after a long period of sedentary life (another common COVID problem). At first your system complains bitterly, but as you push through the discomfort you soon find that you can exercise (or socialize) easily because it has become routine and because you can feel it improving your life.” 

How I Found Community Again Through a Yoga Practice 

One way to build this new social “muscle” is to add classes or activities outside of the house into your weekly schedule. This past year, I started going to yoga classes in the evening,  which is the perfect transition from work. Yoga classes or any other type of workout classes are a great activity because they check the box of exercise, socialization, and community all in one.  


It was a welcomed positive change in my life, as I felt the isolation and sedentary lifestyle of long working hours affecting my life and energy. Taking one hour to be completely present without technology and constant notifications can do wonders for your mental health and overall stress levels.  

Tips for trying a yoga class with image

Are you looking to try a new yoga class but don’t know where to begin?

Here’s some tips for getting started:

  1. Look for small group classes:  If you don’t like the idea of a large group, try looking for small group classes, as they can be more accommodating to the individual. 
  2. Arrive early and lay/sit with eyes closed or socialize with others: Do you want to be in a group setting but are not ready or wanting to socialize? It’s okay to set up before the beginning of class, either sitting or laying on the floor with our eyes closed as other participants enter and set up. Your teacher and others will know to leave you space before class begins. 
  3. Meet the instructor beforehand: If you have any questions or special accommodations, it might help to meet the instructor beforehand. This can help put you at ease and make you feel more comfortable before the first class. 
  4. Take a friend with you: It’s always easier to try new things in pairs. Grab a friend and try out a new class together. 
  5. Try just one class to start: Tell yourself that you’ll just try out one class. The first step to starting a habit is showing up. 

Try out these tips and see how it goes. You can also set weekly goals to try new activities until it becomes second nature again. No matter how busy life gets, we have to remember that social interaction and community are essential to our well-being. 

After laying out some actionable plans, Brooks closes out the article with a great reminder that we can learn from:

If you can remember the warmth and happiness of your old social self and make a few changes, 2023 can be a year of renewal.”

Attend Small Group Yoga Classes in Boise, Idaho 

Are you local to Boise, Idaho and looking to start a yoga practice? Julie Watson Yoga offers small group classes and private sessions at her yoga studio space to help relieve stress, build resilience,  care for acute and  chronic pain, and support neurological conditions and disorders. She also offers virtual sessions for those located outside of Boise. Reach out for a free consultation or book a class today. 

Pain Explained – How Chronic Pain Can Be Managed

This article includes different evidence-based approaches, including the type of team on which I work teaching exercise, yoga and meditation.

“Patients who believe in themselves and want to partner with their [interdisciplinary medical teams] very often do better [managing pain] than those seeking doctors who are going to cure them.”

Article from Brain & Health (August/September 2023) title Pain Explained

Zucchini and Leek Soup

Zucchini and Leek Soup

Nourish

One of my clients recently made me zucchini soup, and I had never ate it before. Expecting it to have a thin consistency with little taste, it was slightly creamy and surprisingly delicious. Her secret to texture and taste – leeks. Knowing that cooked zucchini is easy to digest and is good when your having gut issues (which I was) I decided to try making a similar soup myself. Not bad, not bad…

  • 4 Tbs olive oil
  • 3 leeks, white and green parts only, halved lengthwise and sliced.
  • 1 medium onion, chopped
  • 7 large zucchini, halved lengthwise then cut into 1-inch thick half moons
  • 4 cups vegetable or chicken stock
  • 1 tsp salt
  • ½ tsp ground pepper
  • 1 tsp Allepo pepper or ¼ tsp crushed red pepper flakes
  • 1 Tbs unsalted butter or olive oil (optional)

In a large, heavy-bottomed pot, heat olive oil on medium heat. Sauté leeks and onions until they soften. Add zucchini, stock, salt, pepper and Allepo (or crushed red) pepper. Bring to boil then reduce heat to low-medium, cover and simmer for 40-50 minutes, or until zucchini is tender. Remove from heat, and butter or additional olive oil and blend using an immersion blender or transfer to a blender. Add salt, pepper and Allepo pepper to desired taste.

Serves 6-8.

Cucumber, Radish and Snap Pea Salad

Cucumber, Radish and Snap Pea Salad

Nourish

This is a vibrant vegetable salad that’s full of texture and a great pairing with many proteins or cold noodle dishes. (Try with the Mint, Cilantro and Green Onion Soba Noodles.) It tastes great fresh. If eating as leftovers the next day, keep in mind that the next-day vegetables will taste pickled with the dressing combined. I like this salad with a bigger sour and astringent taste of vinegar. If you’re sensitive to vinegar, try adding half of the quantity first and adjust to taste.

  • ­­­­1 medium cucumber
  • 1 bunch radishes
  • 1 1/3 lb snap peas
  • 1/8 cup sesame seeds
  • 2 Tbs rice wine vinegar*
  • ½ tsp salt
  • 3 tsp sugar
  • 2 tsp apple cider vinegar
  • salt and freshly ground pepper to taste

Lightly toast sesame seeds on low to medium heat stovetop, tossing often, until golden. Set aside to cool.

Trim peas as needed. In a medium saucepan, cook peas in boiling salted water for 30 to 60 seconds. Drain and rinse under cold water to stop peas from cooking.

Peel and deseed cucumber. Halve cucumber and radishes and cut unto ¼-inch thick slices. Cut the larger peas in half.

Combine vinegars, salt and sugar in small bowl. Stir until salt and sugar dissolve.

Toss vegetables, vinegar mixture and sesame seeds in a bowl. Salt and pepper to taste.

*If using seasoned vinegar, the additional salt and sugar may not be needed.

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Testimonials

  • "You help me feel better in a myriad of ways. Your empathy combined with your expertise makes you a valued healer.

    Deb M.
  • "You did so much to help me get past my hip replacement. You’re the best yoga teacher I’ve ever had. I loved your classes. Thank you.

    S. S.
  • "I definitely have noticed an increase in my flexibility and balance as well as learning breathing techniques that enhance calmness. As an added bonus I sleep better.

    Janet G.
  • "Julie has an infectious energy she carries with her wherever she goes. This is essential as an instructor, especially for those that rely on her to disconnect from the stressors of everyday life outside of yoga. As a local Doctor of Physical Therapy, I recommend her to my patients, especially those that appreciate attention to detail and value nurturing instruction.

    Kevin F.
  • "Julie is an incredible teacher. I began taking her classes when trying to gain strength and balance again after a knee surgery. I found her classes to be extremely helpful throughout my journey to feeling like an athlete again. Fast-forward years later, my new goal was staying present, strong, and healthy throughout my pregnancy. Julie’s classes helped me stay in a positive mindset and maintain strength despite a complicated pregnancy. The core and breathing exercises she shared with me ended up being so incredibly helpful in labor and post-birth recovery. She was very knowledgeable in poses that would benefit my body, especially those to help regain control of my core mindfully. We moved right before the babe was born, I only wish she would come down to San Diego to teach!

    Brooke V.
  • "Julie has been one of the best yoga instructors I have ever had. I have started practicing yoga with her following a back and wrist injuries. I have attended her classes as well as one on one sessions. I couldn't have been more satisfied. Julie teaches with a lot of kindness and generosity. She has shown me how to listen to my body at every pose. She always adapts her teaching to each person, even when in a class setting. When it comes to my injuries, Julie has helped me develop a training plan to improve healing and avoid future problems. I strongly recommend Julie. She is an incredible teacher.

    Elie M.
  • "If you're looking to make a positive life change, you must work with Julie! I've taken both group yoga classes and private yoga therapy sessions with Julie in San Francisco. She worked with me 1:1 to help me deal with chronic pain and fatigue caused by scoliosis. If you deal with chronic pain, I highly recommend trying her private sessions. I am able to use the techniques she taught me in my everyday life and have noticed a huge improvement in my pain and stress levels. She's also an excellent teacher and is equipped to help you through some of life's toughest challenges through yoga therapy and breathing techniques. Her calming techniques and her ability to listen are truly life changing when it comes to reducing stress and making wellness a bigger focus in your life. She can also work with you virtually, which makes it easier than ever before to book sessions with a busy schedule.

    Allyson L.
  • "My wife and I were very new to yoga when we found Julie. It’s now been about a year and a half that we’ve been doing private sessions with her twice a week – and it’s been great. Our sessions vary each time, so we are exposed to different positions and movements and it keeps it new and interesting. She has always given thought to planning what we will do and takes into account our recent practice, what we’ve expressed interest in, and other factors like whether it’s early in the morning or at the end of a long day at the office. We always feel great when we are done and we look forward to maintaining our practice and improving our strength, flexibility, and general mindfulness about how we carry ourselves throughout the day. We have many other positive things to say, but to state it briefly: based on our ongoing experience we can wholeheartedly recommend her to others like us who are relatively new to yoga.

    Andy
  • “I work with Julie 1:1 about once a week for private sessions. She's been an incredible teacher, and she's funny and kind on top of that. She spent the first couple of weeks working on correcting my form, which has been totally transformative to how I feel. Her background in PT and Ayurveda combined with her knowledge of yoga is incredibly valuable. She coached me during a health setback, researching and tailoring the practice to my needs. And now that I'm feeling better, each session feels tailored to where I want to build strength, and I keep getting stronger. My session with Julie is one of the highlights of my week.

    Erica K.
  • "I have been seeing Julie for private sessions for about 3 months now. I first met her when I took her Vinyasa class at Union Yoga, and really liked her teaching style. Since I’m a beginner, I wanted (and needed) one-on-one instruction to learn how to practice yoga. Julie is a knowledgeable and fun teacher. Not only can she demonstrate how to do poses, she also provides clear and precise instructions on how to do them. In my experience, not every yoga teacher has the ability to do that well. Julie also is really good about hands-on adjustments, which I like because it helps me to understand how to get into poses. I’ve seen real improvement in my practice since working with Julie, especially in my strength and flexibility. I highly recommend her as a teacher!

    Beatrice
  • “The moment we contacted Julie Watson for corporate yoga lessons literally changed our lives. She is a true professional who is warm, patient and empowers her students to feel confident and comfortable at their own level of yoga practice. Our small office consists of six staff members who’s age ranges from 18 through 60 years old, and four of the six had no prior yoga experience. Julie patiently corrects our form and makes adjustments to sessions based on unexpected injuries or limitations. She provides the expertise to enhance our well-being and contributed to our weight lifting and cardio performance. Since she has come on board, we have noticed significant improvement with balance, flexibility and coordination. To learn yoga from Julie is truly a gift!

    Judy
  • "Julie has a thoughtful and intelligent teaching style. I always feel that she is taking care of me, even in a large class. She has a great depth of knowledge and understanding of the body and it shows in her sequencing and cues. Not only do I feel great after her classes, but I always discover something new about a pose. She also has a genuine warmth and you feel it. I recommend Julie highly for your yoga practice!

    Susan G.