Wow guys, I have been out of it for too long!!! I’ve finally completed my move to Costa Rica! I can’t wait to do my last few homeworks and get my certificate!!!! Pura Vida!!!

Sciatica
This position in a forward fold with a neck decompression. You can start this exercise with your knees bent as much as you need but try and maintain a straight back. Hinge from the hips and lace your fingers behind your neck. Prop up under your chin with your elbows as they touch together and relax. If you are very tight you can feel… Read more

Side Crow Pose
Regular practice usually climaxes with a peak pose. When you have side crow as a peak pose in mind you lead up to it with upper body, core, chest practices, and spinal twists.
Once warmed up begin by crouching into a frog pose. Ground into the palms and lock the shoulders back and down wrapping them down the back. Pivot the knees… Read more

I enjoyed every single full length class, but my favorite was the detox flow. It really forced you to be mindful in your practice when you hold each position for five breaths. I also noticed it was nice to have the time to feel how you alignment was. It also have more time for intuitive cues and self exploration.
The lengthening of the spine… Read more

My favorite recipe was the tuna and veggie sandwich on sprouted grains bread. I make it as an open faced sandwich with homemade sprouts that I grow in a jar on my fridge. I add whatever veggies I have in the fridge. Usually cucumber peppers tomatoes kale or spinach. I usually add tuna as well to fill me up a bit more and make a homemade… Read more

Thank you Sukhi! There’s a lot more to it than I imagined and I find it quite challenging to put myself out there like that!

So bed yoga is literally one of the most important parts of my practice. I do it almost every night before I go to bed and it’s the best way to wind down, look back on your day, and then let it all go! I never knew how powerful simply sitting in bed and doing a few yoga poses could be. It helped me go from taking hours to fall asleep to… Read more

Seventh Chakra, Crown, Sahasrara, Violet.
Known with the element of thought, this Chakra incorporates your connection to spirit, sense of universal consciousness, unity, and self-knowledge. When blocked you may feel imbalanced, confused, and a lack of focus.
My favorite breathing practice helps reenergize you crown Chakra, Nadi Shodhan,… Read more

Sixth Chakra, Third Eye, Ajna, Indigo.
Known as your sixth sense, the Ajna Chakra is associated with light and illumination. It is situated between your brows and connects you with higher knowledge, imagination, and visualization. When vibrating at the ideal frequency you are easily able to tune into your intuition and inner wisdom. Seeing… Read more

Fifth Chakra, Throat, Vishuddha, Sky Blue.
Faith and Understanding. Located at the base of the throat this Chakra is all about speaking, listening, and expressing yourself. It is the link between your basic needs and your higher wisdom. Emotions and mind. The element is sound or space. If your fifth Chakra is blocked you may feel… Read more

Fourth Chakra, Heart, Anahata, Green.
Unhurt, unstruck, unbeaten. Located at the heart, this Chakra is deeply centered around love, forgiveness, compassion, and joy! This Chakra is special because it connects the physical to the spiritual. Anahata is associated with the element Air connecting and integrating everything around us. If this Chakra… Read more

Third Chakra, Solar Plexus, Manipura, Yellow.
Translated to lustrous gem and connected to metabolism and digestion, Manipura is located below your ribs and behind your belly button. It is associated with the element fire and directly linked to sense of self. It is your body’s power house and connects with your sense of purpose and self identity.… Read more

Second Chakra, Sacral, Svadhisthana, Orange.

Translates to one’s own abode and is located at the lower belly and inner pelvis. It is associated with the element Water and links you to your sensuality and creativity. When this Chakra is well aligned we feel harmonious, flexible, and free to express emotions. If your sacral Chakra is blocked you… Read more

Fist Chakra, Root, Muladhara, Red.
Literally translated means root support. It is located at the base of your spine and it is the foundation for all of the chakras to follow. It’s related to the element Earth, which links to your ability to feel grounded or deeply rooted in your life. This energy is attuned to your sense of security,… Read more

Thanks! Yes it’s revolution by the Beatles. 😍

My favorite Kriyas were the ones where you are focusing on the Mula Bandha, like the Sat Kriya and the Sudarshan Chakra Kriya. I loved how much heat was brought into the body and how alive you felt afterwards. It was difficult at first to be mindful of holding the banha, holding the arm positions, focusing on a certain point within the… Read more

Reading Dashamas’ book was unlike anything I had read before. It really opened my eyes to seeing the world in a new light. I found many different aspects I wanted to work on, and some that just resonated with me as soon as I learned about it. Golden Rule #9: Be open to all possibilities, Move beyond the duality of right and wrong. This is the… Read more

Hollow back handstand with wall assist
This was a HUGE challenge for me, although my goal has been to do unassisted handstands for a long time I still have a lot of work to do in my shoulders. I would not teach this pose comfortably.
Begin by placing your hands on the ground about one and a half to two feet away from the wall. Push through… Read more

Please take some time to learn about residential schools, reconciliation, and truth!

Side lunge/squat.
Begin in wide legged forward bend and start shifting your weight to the left as you bend your left knee. Your right leg should extend out and your toes will flex towards the sky. You may be more comfortable staying lifted on your left toes, but if you feel you can bring your foot flat on the ground you may do so. Remember to… Read more

Forward facing triangle pose
Begin this pose with your legs wide apart about 3 to 4 feet. Turn one foot to the front 90 degrees to the front of the map while the other one just turns slightly in the same direction. As you inhale, raise your straightened arms to shoulder height with your palms facing the Earth. Begin to exhale and hinge at the… Read more

Side Plank
Starting in a normal plank position, shift onto the outside edge of your left foot. You can place your right foot on its inside edge just in front, or stack it on-top of the left foot. Shift your weight to the left side and bring your right hand to the hip.
Be mindful that your left wrist is slightly in front of the shoulder and… Read more

Tripod
Begin on your hands and knees. Hands shoulder width apart and feet the same. Press through your hands as you place the crown of your head on the ground slightly above your extended fingers. The goal is to have your elbows at a 90 degree angle when in the position. This set up is important to protect your body and allows you to rely less… Read more

Bridge pose
Lying on the floor bend your knees and place the feet flat on the floor as close to your sit bones as possible. Exhale and pressing firmly through the feet lift the hips off the floor shooting them towards the sky. Keep your thighs and knees parallel and engaged. Walk your shoulders together to clasp your hands together on the… Read more

Reverse Warrior
Begin in mountain pose and move to a warrior two. Step the left leg back toes facing the long side of the mat while the right foot stays planted facing the front. The heel of the front foot should line up with the middle arch of the back foot. Bend the front knee until you reach a 90 degree angle and radiate the hips downward.… Read more

Thank you!

Reverse table top
From seated easy pose bend the knees and bring the feet flat on the floor, hip width apart. Plant your hands behind you, fingers pointed toward your feet. As you inhale, leave backwards to put weight into your hands and lift the hips up towards the sky. Be mindful to keep your knees and toes pointed forwards and legs engaged… Read more

Cow face with eagle arms
Sitting on the floor cross your left leg over the right until one knee is directly on top of the other. It may feel more comfortable to place a block or cushion under yourself to raise the hips. This will give you a better opportunity to sit tall in the pose if your hips are tight. Breath in deeply and you lift through… Read more

Low lunge with spinal twist.
Begin in a forward low lunge with one knee bent at 90 degrees and the other on the floor. Make sure your knee stays directly above the ankle to protect it from strain. Breathe in and lengthen the spine, bring your hands to prayer at the heart. As you exhale turn your torso towards the high knee until you can place… Read more

Tree pose, Vrksasana

From mountain pose, standing tall, shoulders relaxed and away from your ears. Begin shifting your weight to one of your legs. Once you feel comfortable begin bringing the sole of your foot to the calf or inner thigh of the standing leg. Be mindful not to place your foot on your knee joint to avoid potential strain on the…

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Chair pose, Utkatasana.

From mountain pose take a deep breath in and raise your arms above your head. You may leave space between your hands or join them together. As you exhale begin to bend your knees into a squat position aiming to have you thighs close to parallel with the floor. Keeping more weight in your heels will help you maintain…

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Wide leg forward bend.

Begin in mountain pose. Walk your feet apart as comfortable as possible making sure both of your feet are parallel to eachother. Rest your hands on your hips as you prepare to hinge forward, breathing in. Holding your hands here will let you feel where the movement is coming from. It is important to hinge at the hips…

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Warrior 1

From standing step one foot forward until it is at a 90 degree angle. Pivot the back foot so that your heel is now perpendicular to the other. To ensure a safe bend in the front knee do not extend past the 90 degrees. While keeping the back leg as straight as possible your hips should be in line facing the front of your mat. Lift…

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Puppy pose.

Starting on your hands and knees walk your hands towards the top of your mat as far as you can while reaching your chest towards the ground. Keep you hips above your knees.

Retract your shoulders, this will help stretch the back, and keep your arms straight. Once you have sunk you heart comfortably to the earth, look forward…

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I love doing the miracle morning, even though I can only do it on my days off. It helps me unwind and disconnect from my intense work schedule.

Each part lasts ten minutes and gives you the opportunity to connect to yourself.

Part 1: gratitude song

Part 2: gratitude prayer

Part 3: kriya mantra

Part 4: journal writing

Part 5: visualization

Part…

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Here is my process for headstand! It has taken me MONTHS to get to this point. Honestly I still fall out of it all of the time!

From kneeling position touch your elbows with your other hands to get the correct size of your base. Then keep your elbows planted and clasp your fingers together. Tip your head down until the top of your head is flat…

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Crow pose. Bakasana.

Start in a toe stand and place your hands, shoulder width apart, onto the mat in front of you. Engage your finger tips deeply to create a solid base. Imagine you have claws digging into the earth.

Engage your core as you straighten your legs and lift your sit bones in the air. Walk your feet in until you can place your…

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