To me Tantra is a spiritual connection between myself and my second Chakra. I want to be able to connect this energy with myself, then eventually get to share it with someone I can trust with this energy. I think Tantra is a great way to heal that Chakra and come together within ourselves. It is a beautiful energy, that connects you…

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This was the first time I have done Kundalini, or Kriyas of any kind. I made sure to do the Chakra Modules first because I knew I had a lot of healing and opening to do so I did not create a Kundalini Storm. I am so happy I did, I healed a lot through the Chakra Modules and felt ready to do the Kriyas.

That said, in the first kriya, the…

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Revolved Crow:
I chose this because I had never tried and I was successful!The two poses that I feel will help to warm up this pose are: Planche Planks and Crow Pose. This pose is a really strong arm balance and works your core! The plan he planks warm up the wrists and shoulders. The Crow Pose helps to work the balance, abs, and shoulders!

With special cases, or injuries, there are many ways to modify. You can use blocks when standing or seated. You can use blankets or blocks, when seated, under the hips for tight knees or hips. You can use straps to help do more advanced poses and to help stretch gently into the more advanced poses.

So with a Pigeon Pose, you can modify this…

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I really enjoyed the Core Strength & Spinal Balance flow. Through watching these classes I learned more about adjustments and cueing. I really like the verbage used while twisting, “lifting the heart to the sky” is my new favorite way to to cue the twisting. The sequencing throughout these was so smooth. I like how we went back and forth along…

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This is a quick 10 minute abdominal workout that has helped me recover from multiple abdominal surgeries and diastasis Recti after having a baby.
https://youtu.be/sexgLeGTe3A?si=j8Qo6jsGVd63SUCU

Here is my 10 breaths to bliss (version 2!) I connected so deeply with this particular practice. I truly felt the bliss after doing this and hope you can feel it as well.
https://youtu.be/nhraqIVN3Tw?si=yQap_Gur-TSh3srD

Crown Chakra- Chakra #7- The Crown Chakra is located at the top of the head and offers access to higher states of consciousness as we open to what is beyond our personal preoccupations and visions. The function of the Crown Chakra is driven by consciousness and gets us in touch with the universal. Color is White for our Crown Chakra. I…

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Third Eye Chakra- Chakra #6- The Third Eye Chakra is located on the forehead, between the eyebrows. It is the center of intuition and foresight. The function of this chakra is driven by the principle of openness and imagination. Purple is the color of the Third Eye Chakra. In this practice, with our eyes closed, I found I was more focused. I…

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Throat Chakra- Chakra #5- The Throat Chakra (Visuddha) is located at the center of the neck at the level of the throat. It is the passage of the energy between the lower parts of the body and the head. The function of the Throat Chakra is driven by the principle of expression and communication. The color Blue is associated with the Throat…

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Heart Chakra- Chakra #4- The Heart Chakra (Anahata) denoted by the color green, colors our life with compassion, love, and beauty. Driven by the principles of transformation and integration, the fourth energy center is said to bridge earthly and spiritual aspirations. I personally have always had a huge capacity for giving love. I am happy to…

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Solar Plexus- Chakra#3- The Solar Plexus (Manipura) is characterized by the expression of will, personal power, and mental abilities. It is located in the upper belly and is mobilized when we assert ourselves in the world. The Solar Plexus color is Yellow. For me personally I have had to work hard to heal this Chakra. My confidence took…

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Sacral Chakra- Chakra#2. The Sacral Chakra is said to be the color orange. It is the Chakra just below the naval in the womb center. It is associated with the emotional body, sensuality, and creativity. This energy is a water element and characterized by flow and flexibility. The function of the sacral chakra is directed by the principle…

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Root Chakra- Chakra #1. Our root Chakra is denoted by the color red. It is the Chakra at the base of the spine, rooting into the earth. This is the Chakra that helps us feel grounded in our lives and our intentions. The energy of this Chakra is Earth energy, this gives us our feeling of belonging, safety, and grounding. My root Chakra always…

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Thank you song, Gratitude Prayer, Kryia Mantra, Journal Writing, Visualization, and finally Dancing. These are the steps for the Miracle Morning. This practice has transformed my mornings. I had already started my day with meditation and movement, but adding in the gratitude song and prayer starts my day in gratitude and helps me focus on all… Read more

Camel Variation:
Start sitting on your knees. Shift your hips to the right off of your feet. Both feet will be angled to the left. Place your right hand to behind your right hip. As you breathe in lift your hips and arch your back. Swing the left hand over your head and if available drop your head back opening the heart.

Boat Pose:
From table top, cross the ankles and sit all the way back on your bottom. Straight spine, crown of the head lifted, use your abdominal muscles and lift the legs into the air, toes pointing up to the ceiling. Arms can be extended up, straight in front of you, in prayer hands, or a Mudra.

Happy Baba:
While laying on your back, put your legs straight up in the air. Grab for the outsides of the feet and pull down on your feet, opening the hips wide. Try to keep your booty on the foot as you pull the legs towards the Earth.

Wild Thing:
From plank, roll to side plank. Lift your leg and roll over. Lift the hips, arm over the head, extend the foot straight. When finished, flip back into plank slowly.

Butterfly on the bed
While sitting out your heels together and open the hips wide. You can stay sitting or you can fold forward onto the bed for a relaxing posture.
When finished, sit up and put the knees together, I like to windshield wiper them to loosen them.

When you have stretched your hip flexors from lizard an option, you can take the plant your right hand on the ground stretch your left hand up, bend your back knee and reach for your toes as you breathe in you straighten your spine as you breathe out, you twist a little farther and you try and get that heel to your thighto come out from… Read more

Hollow Back Handstand against the wall.
Once you have stretched your shoulders and upper back, and have a solid handstand against the wall. Start with your hands a bit farther away, kick up into your handstand; make sure your wrists, elbows, shoulders, and hips are stacked. When you feel comfortable, release your hips onto the wall pressing… Read more

Seated Neck Stretch and Massage.
In Easy Pose, gently put the right hand to the left ear and tilt the head toward the right shoulder. Once you have stretched your neck a bit you can use the left hand, fingers and thumb, to gently massage the neck and create more space.
Always remember to do both sides.

Forearm Stand:
If you have a solid dolphin, walk your feet closer to your hands. Look forward at your fingertips. Really ground down your elbows, forearms, and palms into the mat. Start by lifting one leg off of the mat, and floating your toes of the other leg. If you get a solid float, slowly lift your leg to meet your other one. Squeeze… Read more

I have a 10 minute guided meditation about love, light, and forgiveness
I hope you enjoy
https://youtu.be/FI5jpmsdfFQ

Goddess Pose Variations: Come to standing with your legs wider than hip width apart, toes pointing towards the corner of your mat. Bend at the knees and come into Goddess Pose. In Goddess you can have your arms in cactus or on the knees. To do the variation, slide the hands down the shin and press the knees open even wider with the elbows. To… Read more

Camel Pose:
On your knees, hip width apart, place your hands on the lower back. Lift the heart to the sky and drop the head back. As you arch you can reach your hands for the heels, if that is within your practice. Press the hips forward, and arch from the upper spine, lifting the heart.
*If you have back or neck issues please be extremely… Read more

Crane:
Once you have a solid crow pose, a fun next steep to try would be Crane. With Crane your arms are straight, the knees can go into the arm pits or on the outside of the triceps. Once with knees are in place, lean into your planche and lift, either, one leg at a time or both. Really engage the upper core as you lift and lower back to lift… Read more

Reverse prayer hands:
This is an excellent wrist stretch. While sitting in an easy pose, or lotus pose, place your hands in prayer near your heart center. Flip your palms to the outside and press the backs of your hands together. You can also tilt your fingers towards your chest, keeping your wrists engaged. The third option is to twist your… Read more

Fish Pose:
Starting in a seated position, extend the legs and lean back onto the forearms. Let the head fall back , press into the hands and lift the chest towards the sky squeezing the elbows and shoulder blades together. Do a four part breathing series here where you breathe into the chest, then the belly. Exhale from the belly, then the… Read more

I thoroughly enjoyed the Bed Yoga series. I did it early in the morning to start my day and it was an invigorating way to gently start movement for the day. I found that when I started the day with this Bed Yoga series I tended to move more, and more easily, throughout the day. I definitely will continue this practice of starting my day with…

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Starting in Warrior 1, Warrior 2, or high lunge; lean your upper body forward as you shift your weight to your front foot. Slowly lift your back foot, keep leaning forward until your hips are aligned over your knee and ankle. You can keep your arms forward, put them out to the side in an airplane or you can put them behind you. Lift your leg… Read more

I chose to do the Buddhist Lotus Mantra

NAM-MYOHO-RENGE-KYO

I connected so deeply with this Mantra, I hope you enjoy

https://youtu.be/ScYUhlVOaT8?si=RBdXPDwJukpULu08

I did a tapping video about forgiveness and feeling worhty, and letting go of your frantic feelings

I hope you enjoy

https://youtu.be/1qenKWTylUc

I chose to do the floor series of the Teacher Training Manual. This floor series is invigorating and calming. I love the challenges of the first few poses then the calm you can get with the last few.
I hope you enjoy the video as I take you through these postures. Namaste.

https://youtu.be/tj917WEtmBw?<wbr>si=yRPbsqibzX5RhBhf

Standing Twist:
Begin in mountain pose, take a deep inhale and exhale. On your next inhale, raise your left leg. Grab your knee and lift it into your chest. On your exhale, grab the outside of your foot with your right hand and slowly extend your leg while twisting and extending your left hand behind you. On your inhale lift the crown of your… Read more

Warrior Two:
From standing:Place the feet wider than hip width apart. Point your right toes towards the front of your mat. Align your back foot with the edge of your mat. Bend your front knee towards your toes, only bend until your knee and ankle are in alignment. If needed, move your back foot farther back. Bend deeply into this posture. Open… Read more

Seated Spinal Twist:
Once seated, sit up very straight and tall. Place the left hand on the right knee, right hand on the ground behind you. When you inhale, sit up straight and on the exhale look over that right shoulder and twist just the upper body. On your inhales sit up straighter and on the exhale try to deepen the twist.

Lizard Pose:
From Tabletop, shift the weight and press back into downward dog. Lift the right leg into 3 legged dog, and bring the knee through the hands. Place the foot onto the mat between the hands. Move both hands to the inside of the foot, then angle the foot at a 45 degree angle. You may stay in the position if that is where you are, you… Read more

Down Dog Split: (3 legged dog)
Starting on hands and knees; press into the hands, hover the knees then lift the hips as you straighten the arms into your downward dog. Really splay your fingers open, shoulders away from the ears and wrap your shoulder blades. When you’re ready, lift one foot as high as you are comfortable with, pointing the toes… Read more

Frog Pose:
Starting in a cross-legged position, walk your hands forward as you roll over your knees. Once you are in all fours position, start sliding your knees wide. When you get to the spot where you feel resistance, stop. Make sure you palms are flat on the floor, hands directly under the shoulders and the your knees are at a 90 degree angle… Read more

Journey to Joyful was truly a journey for me. I feel so deeply connected to this book in so many ways. Dashama’s story closely resembles my own in so many ways. I have had to heal from many wounds, but this book brought into the light more that need to be healed and the ability for me to remember to breathe through them, into them, and show…

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Thai Curry Stir Fry:
2 cups fresh or frozen broccoli 2 large red, yellow, or orange bell peppers (I tend to do half of all 3)1 wild Alaskan salmon, white fish, tofu, or tempeh1/2 lb chopped carrots1 cup low fat coconut milk (I use the canned)1/2 cup water1/8 cup curry powder 1 tsp red pepper flakes (or to taste)1-4 tsp Braggs liquid aminos… Read more

https://drive.google.com/file/d/1FgoUhIHqtbM3ORC7kfmchlPyRGuyTQ6R/view?usp=drivesdk
I did the Chai Smoothie:
Reading this short book and buying the ingredients for the smoothies, to start this practice again, was enlightening.
I used to start my day with a smoothie and I had forgotten just how much I enjoy these clean healthy foods that create… Read more

Bow Pose:
Laying flat on your belly, bend both knees, heels to thighs. Reach your hands and grab the ankles. On an inhale, press the legs into the hands, while engaging the lower back muscles. Lift the chest and squeeze the knees together. To release, exhale and slowly bring the heels back in towards the thighs, then fully release the legs… Read more

Cobra Pose:
Lay on your belly, hands directly under the shoulders press your upper body away from the mat, keeping your hips and legs grounded. Once you have pressed your upper body as high as you are able, try and drop the head back for an even deeper stretch for the front body. To release, bend the elbows and lay back on the mat.

Side Plank:Start on your belly with your hands directly under your shoulders. Push into plank position, pull your navel into the spine, core tight. Shift your weight into one arm and stack your shoulders and hips. Place one foot on top of the other. *if you need extra support you can place your top foot on the ground*Engage your side body.… Read more

Low Lunge with Fire Mudra hands.
From a downward dog, inhale: lift the right leg into three legged dog, exhale: pull that right knee into your chest and drop that right foot. Place that back knee and the top of your foot on the ground. Sweep the arms up and over your head and sink into that hip. If you’re comfortable you can do prayer hands or… Read more

Seated Eagle Pose:
From a seated position; you have the option of stay in easy pose, or crossing the legs so the knees are aligned. Once your legs are where you want them take your right arm and cross it under your left. Wind your arms around each other until your palms touch. Lift your elbows and fingertips towards the sky to stretch… Read more

Nadi Shodhana
Find a comfortable seated position, either on floor or in a cushion. Take you right hand and place it on your knee, palm up and touch your index finger and thumb. With your left hand, you are going to bend down the index and middle fingers. Alternately you will block one nostril then another. The thumb will block the left… Read more