Gun dog club to hostNAHRA field test

The Helena Valley GunDog Club will hold a NorthAmerican Hunter Retriev-er Association (NAHRA)Field Test on May 19 and20. A NAHRA test is theonly field test that demon-strates the full potential ofthe hunting retriever.Young dogs up to masterhunters, which are truefinished hunting retriev-ers, will be tested.

Unlike field trials this is anoncompetitive event, andany dog that meets the testqualifications will receive aribbon. The tests will beheld in the Harmony Roadarea. Harmony Road is 1

mile north of York Road,between Valley Drive andLake Helena Drive. Thetests start at about 8 a.m.and folks are welcome tocome and watch.

In addition, the HelenaValley Gun Dog Club isholding training sessionson Tuesday evenings andSaturday mornings. Dur-ing evening sessions, theclub is generally trainingfor marks and blindretrieves. On Saturday, theclub starts with uplandtraining and then train formarks and blinds later inthe morning.

To find out the specificson training, visit the clubwebsite at helenagundog.clubspaces.com. For more

information, call Pete Testat 449-3688.

THURSDAY, MAY 17, 2012Page 2C

LIMITED TIME ONLY

Sale Ends May 31, 2012Discount taken at register. May NOT be

combined with any other offer.

Marilyn Bracken City-County BuildingElection Supervisor 316 North Park, Room #168Telephone (406) 447-8338 Helena, MT 59623Fax (406) 457-8598

CONSOLIDATED OFFICE OF TREASURER/CLERK AND RECORDER

NOTICE OF MAIL BALLOT ELECTION

Notice is hereby given that a mail ballot election will be held on May 29, 2012. The purpose of this election is to determine whether or not to form the East Clark Street County Water/Sewer District and for the election of fi ve directors to govern the district, if it is formed.

In order to be eligible to vote in this election, you must be a registered voter somewhere in the United States and an owner of real property or a resident of the district. Electors registered outside of Lewis and Clark County must present proof of registration to the County Election Administrator 40 days before the election date.

Ballots will be mailed from the Election Offi ce on May 4, 2012. Deadline for ballots to be returned to the County Election Offi ce is 8:00 p.m. May 29, 2012, the designated election day.

PAULETTE DeHART Treasurer/Clerk & Recorder Lewis and Clark County

As required by State law, this ad paid for by Lewis and Clark County, Montana.

1530 Cedar Street, Suite C Helena, MT • 457-2679

29CCOLOR COPY SALE

81/2 x 1128 pound bond

BH-20177040

VVaarriiaattiioonn 22:: Hold strap around right foot with right hand only. Fan the leg out tothe right side, keeping the left hip level with the right hip. Keep bottom foot pressedto wall. Repeat with left hand and left leg.

VVaarriiaattiioonn 33:: Hold strap around right foot with left hand. Fan the leg out to the leftside. Keep hips level. Repeat with left foot, right hand.

VVaarriiaattiioonn 44:: In a corner of a room, place a mat (or blanket) about a foot away fromthe wall (you may have to adjust the distance). From the same prone position as themountain pose, with feet pressing flat against the wall, loop strap around left foot.Hold strap with left hand and lower leg so that the inner heel is pressing against thewall. Release lower back, keeping hips level.

Reposition mat and repeat the pose with the right foot and hand.

Restorative poses (money poses)33.. LLeeggss uupp tthhee wwaallll

GGoooodd ffoorr:: This is a greatexercise to do after gettingoff your bike. It putslength back into the ham-string

HHooww ttoo ddoo iitt:: Lay downmat (or blanket) perpendi-cular to wall. Scoot side ofbody next to wall with legsbent. Lie down on backand flip legs up against thewall, getting your sitbones as tight against thewall as possible. Try topress entire back of leg towall and press heels up tothe ceiling. Hold armswherever they are com-fortable.

HHoolldd ffoorr:: Press stronglythrough feet for 1 to 2 min-utes then relax your legs.Stay like this for 5 to 10minutes if you’re comfort-able.

To come out, bend yourknees, roll to your rightside, take a few breathsand use your arms and legsto stand.

VVaarriiaattiioonn:: You can alsodo this sitting up — with back against the wall (or a couch or nothing) and legs againstthe floor. Keep upper body straight, with ribs lifted off of the waist, and pressthrough your heels, trying to keep legs flat against the floor.

44.. TTaabbllee ppoossee

GGoooodd ffoorr:: The back andthe arms

HHooww ttoo ddoo iitt:: Standabout a foot away from awall or kitchen counter.Place hands shoulder-width apart with tips offingers as high as yourshoulders. Step back,keeping feet hip-widthapart, and bend at yourwaist. Push hips awayfrom hands.

HHoolldd ffoorr:: 1 to 2minutes

55.. MMaallaassaannaa

NNoottee: You can do thiswith a partner, against afence, the windowsill of acar door, etc.

GGoooodd ffoorr:: lower backHHooww ttoo ddoo iitt:: Grab on to

your partner (fence, cardoor, etc.) and step backabout three feet. With feethip-width apart, bend atthe knees and drop thetailbone to the floor, let-ting knees angle out. Youshould feel gravity andtraction pull lower back tothe floor.

HHoolldd ffoorr:: 2 minutes

66.. LLeeggss uupp oonn cchhaaiirrSSaavvaassaannaa

GGoooodd ffoorr:: Sore, over-worked lower back, a goodnight’s sleep

HHooww ttoo ddoo iitt:: Get a chair(or bench or anything thatwill help you create a 90degree angle with yourlegs). Put some padding onthe floor — a mat or blan-kets. Lie on the paddingand lift lower legs onto thechair. Put some weight onyour belly — a rice bag,cat, flour sack, anythingthat weighs about 10pounds. Let the weightsink into your belly.

HHoolldd ffoorr:: Hang out for a while – 15 to 20 minutes or so. To get up, maneuver weight off to the left and roll to your right side. Take a few

breaths, and then use arms and legs to stand up.

77.. KKnneeee ppoosseeVViirraassaannaa

GGoooodd ffoorr:: Sore kneesHHooww ttoo ddoo iitt:: You’ll

need a mat and some blan-kets. Roll up the mat astight as it will go and placeblankets on the floor forcomfort. Stand on theblankets with feet widerthan hips. Pinch kneestogether, place rolled upmat behind knees andkneel down onto the floorwith rear end resting onlegs, if you can (if notplace a pillow or blockunder your rear end). Holdfor a minute or two; rise up and move rolled mat about and inch back, then sit backdown again. After holding again for one or two minutes, rise up and move the matback an inch. Sit back again for one or two minutes then rise up and move mat backan inch. Hold again. To get up, get on hands and knees and stand up. If the pose hurtsthe ankles, create a little “shelf” for the ankles by rolling up the blanket under them.

Lifestyles Editor Peggy O’Neill: 447-4074, peggy.oneill@helenair.com or on Twitter atIR_PeggyONeill

continued from 1C

Yoga: Good for everyone

Dylan Brown Independent Record

Dylan Brown Independent Record

Dylan Brown Independent Record

Dylan Brown Independent Record

Dylan Brown Independent Record

Purcell demonstrates the legs on the wall pose and one of its variations.

Purcell demonstrates Malasana.

Purcell demonstrates legs on a chair, or Savasana.

Purcell demonstrates a knee pose, or Virasana.

Purcell demonstrates the table pose.

OutdoorBriefs