Aligin with nature this spring

Spring seems to finally be here in Portland. I know some of my friends here and around the country had a tough time with the drawn out cold and wet weather. As I write this the sun is coming up on what is sure to be a gorgeous day. Seeing the sun is even more magical when its been hiding for a little while.

The change of seasons brings an energetic shift. Its easier for me to get up when my alarm goes off (even on those 5am wake-up days), I feel more energized for my workouts and the food I crave is lighter and healthier. I feel myself shifting from the sluggishness of winter and I love it. This leo has missed the warm sun!

I believe that part of being our best selves is aligning with nature. Part of this is eating with the seasons. In Ayurveda (yoga's sister science), there is a strong emphasis on the energetics of food, the impact this has on the constitution and how this impact shifts as the world around us shifts. 

Spring is a time of re-awakening, a time to release the stagnant energy of winter. In the winter months moisture builds up in the body and we need to clear that moisture to help rid the body of toxins and reset our health. In Ayurveda, this means eating food that helps to stimulate your digestive system and avoiding food that cause water retention. Here are a few tips to align your nutrition with the season this spring:

• Avoid sour and salty foods

• Use herbs and spices that heat the digestive system like cayenne, garlic, ginger, cumin and black pepper

• Eat warm and lightly cooked meals. Cooked food is easier to digest than raw

• Include plenty of high fiber foods such as cabbage, broccoli, kale, cauliflower and (soaked) beans that act as a chimney sweep for your digestive track. 

• Drink herbal teas that include herbs such as clove, cinnamon, licorice, dandelion, hibiscus and cardamom

• Avoid heavy and oily foods

Yoga can help connect you to the energy of any season. In spring, I recommend emphasizing twists in your practice to help stimulate the digestive system. Twists compress your mid section and limit blood flow. When you release the twist, it stimulates flow of blood and energy to those areas. A short yoga practice is a great way to start your day. Here's a short sequence you can practice daily to to help bring you into the flow of spring. I recommend holding each static pose for 5-10 breaths per side

• seated side bend

• seated twist (from cross legged position)

• 5 rounds cat/cow

• 3-5 rounds sun salutations

• chair pose

• twisted lunge

• forward fold

• pyramid pose

• malasana

• half lord of the fishes

Need help with this sequence? Reach out to me at warriorflow@gmail.com and we can arrange at time to walk you through it step by step. Visit my Facebook page for healthy lifestyle tips and recipes.

Fuel your body, fuel your life.

My private clients and class members often ask me what they should eat in the morning. People also wonder whether they should eat before a morning workout and if so, what is best?

Starting your day with a healthy breakfast is important. This doesn't have to be complicated or time consuming but I do believe that certain components are integral to give your body the fuel it needs to thrive.

All too often the go to for breakfast is simple carbohydrates. Pastries, bagels, fruit juice, pancakes and some cereals all fall into this category. These types of food spike the blood sugar and while this can give you a burst of energy first thing in the morning it is a recipe for an energy crash later. Put very simply, over time this cycle can disrupt your body's natural ability to regulate blood sugar levels. This potentially causes insulin resistance and makes weight loss difficult.   

What's the alternative? I recommend always including protein in your breakfast. I get up and go first thing in the morning so I need something quick. Most days I have a smoothie that includes protein powder. I resisted using protein powders for a long time and thought I didn't need supplements to get the nutrients I need. While that might be true, I found that adding protein powder to my morning smoothie kept me full much longer. Here's one of my favorite go to smoothie recipes:

• organic frozen Cherries (about 1 cup)

• 2 tbsp ground flax

• Arbonne chocolate protein powder

• large handful baby spinach

• unsweetened vanilla almond milk

Just like any meal of the the day, keep it balanced. Include some healthy fat and complex carbohydrates like whole grains or vegetables and you are good to go. As to the question of what/if you should eat before morning exercise, I think this is an individual thing. Some days I wake up hungry and know I want to practice yoga or run in first thing. On these days I have a banana or a couple of mandarins and save my main breakfast for after exercise.

The body digests fruit quickly so it will give you energy more quickly without spiking the blood sugar like fruit juice does on an empty stomach. Most of the time I just have some water or a cup of tea before morning exercise and I have plenty of energy. If you are exercising in the morning and feel weak or get light headed, this is a good indicator that you should eat before exercise.

Another great breakfast that is easy to make and grab n' go is the omlette muffin. This recipe is grain free and dairy free. Make a batch and they are ready to go for busy mornings. You could heat them up but I thing they are great cold too. 

• 8 eggs

• 8 ounces organic sausage 

• 1 cup diced red bell pepper

• 1 cup diced onion

• 1/4 teaspoon salt

• 1/8 teaspoon ground black pepper

• 2 tablespoons water

Preheat oven to 350 degrees F. While oven is preheating, brown sausage. Line muffin tin with paper liners. Beat eggs together in a large bowl. Mix cooked sausage, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.

Enjoy! I'd love to hear your feedback. And feel free to reach out if you have questions about other healthy breakfast options (or any other meal for that matter)

Warrior-Flow Fall Happenings

Happy Hour....and "Journey to Ecuador" 

Thursday, November 3rd, 6pm

Hello Friends! Want to grab a drink and talk yoga and tropical adventures? Join Kimi Marin and me at the Bye and Bye to learn all about our NEXT yoga, mediation and volunteering trip...."Journey to Ecuador". We will share our plans for the trip, answer any questions you may have and build excitement for our next once in a lifetime adventure. Join us for on November 3rd and you will receive $50 off the price of the trip. Not in Portland? No problem! Kimi and I can set up a Skype call to and we can have a cyber toast.

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Warrior-Flow @ Yoga Union

Saturday, November 3rd, 1-3pm

Join me for this very special Warrior-Flow workshop. No experience necessary, just a willingness to try something new and HAVE FUN.
$25 before October 22nd, $35 at the door
 

Reserve your spot TODAY! 

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Healthy Appetizers For Your Holiday Happenings

Sunday, November 6th,  4 - 6:30 pm

Tired of bringing the same nibbles to holiday potlucks?
Join me to learn step by step preparation to make simple, fun, seasonal, and healthy recipes with a creative twist that are sure to be a hit for large parties to more intimate ones.

Lots of samples provided and recipes to take home!

$30 @ Rain Meditation and Yoga, 2735 SE Main Street
*RSVP by 10/30 so I can determine food amounts*
 

Finding solace in stillness...

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I spent part of my weekend at a meditation training at the Shambhala Center, it was wonderful. It was eye opening, challenging, emotional and at times tough to get through. I was forced to face some demons I didn't want to face. I looked my self judgement in the face and wanted to turn away, but I sat and I breathed. I felt my fears bubble to the surface and wanted to push them down and run, but I sat and I breathed. I told myself I was doing it all wrong, then I sat and I breathed. I'm not saying I found all the answers on how to stop the wandering mind and the patterns of self judgement that arise, but I found glimmers of peace and self compassion. As I sat and breathed and we shared our experiences as a group, the window to another way of living opened a crack. In stillness I was able to catch glimpses of how I can follow a new path; one that casts aside self judgement. I know how important it is to practice self compassion yet no matter how many times I tell this to friends and students, in truth, I have a hard time living this. I am ready to let the light in. I am ready to live this truth. I know I will falter. And I know that is ok. The monkey mind will keep swinging with fervor if I do not learn to train it. What is most important is that I keep trying, keep breathing, keep coming back to the practice. Can you strive to find solace in stillness?

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If we surrendered
to earth’s intelligence
we could rise up rooted, like trees.

-Rainer Maria Rilke

What can you open up to in your life?

"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom."
-Anais Nin

Have you ever felt stuck? Have you ever felt like your on a hampster wheel that you just can't seem to get off of? Have you ever wanted to alter your course but couldn't quite figure out the right path? I'm sure you all said yes!

As I approach my 40th birthday I find myself pondering these questions and ready to  break free from self-limiting behaviors and self talk. I'm ready to blossom in all aspects of my life. Inklings of the need to change have been whispering to me, that inner voice became more of roar on my recent trip to Nepal. I became even more aware of how quickly the years pass and how short life is. Time spent living in a cocoon is time wasted. What can we do to break free from this tight bud, this cocoon? Here are my suggestions for overcoming the stickiness of self-limiting behavior that prevents us from living a full and authentic life.

• Make a list of your professional and personal goals. To successfully cultivate change it is important to know where your want to go. The path will reveal itself when you decide on the destination.
• What are your self-limiting beliefs?  Cultivate self awareness by taking note when you experience self doubt, fear of success or feel that you are not worthy of achieving your goals. It takes work to change these negative thought patterns and awareness of them is the first step to change.
• Surround yourself with people who nurture your spirit and help you remain true to yourself. We all need people in our life to lean on, to listen and to keep us in check when we falter from our path. Share your goals and dreams with your support system. We are social beings that need community to thrive. 
• Commit to a regular meditation practice. Even 10 minutes of mindfulness practice each day can calm the mind, soothe the nervous system and breed a deeper connection to the Self, your truth.

What changes are you working on in your life? What helps you when you feel stuck? I'd love to hear from you! 

Fearlessness: the Path of the Garuda

Last month I wrote about the path of the snow lion, the path to cultivating a joyful and meaningful life. This is one of four symbolic dignities that is part of the Shambhala tradition. This month I am drawn to the path of fearlessness. In Shambhala, this path is represented by the Garuda, a legendary Tibetan bird. It is said that the Garuda hatches from its egg full grown and soars into space with no limits. This symbolizes our ability to expand without limits, to go beyond preconceived limits wth nothing to obstruct our vast mind. Through harnessing the fearless nature of the Garuda we can release anxiety about how far we can go in our lives. 

It is easy to fall into the trap of self doubt. Our self-limiting belief systems prevent us from living up to our full potential. We doubt our abilities and strengths and tell ourselves that we are being "safe" or "logical" by perpetuating the status quo in our lives. What doubts can you release in your life? Fearlessness is not to live without fear, but to move and grow in spite of it. Move through it rather that running from it. Is it time to change jobs or careers? Is it time to let go of a relationship that has run its course? Is it time to climb that mountain you've only observed from afar? Is it time to travel? How can you enrich your current existence, move beyond fear and doubt and live the path of the Garuda? I would love to hear from you!

Let's support each other on this path.

Spring Cleaning for Home and Health

As the days become longer and the first cherry blossoms show themselves in Portland, I notice myself having the desire to clean house. Its time to eliminate clutter. Clutter in my closets, and clutter in my body. During the colder, wetter winter months it is easy to become stagnant. We spend more time indoors, less time being active and heavy comfort foods seem so much more appealing. Not only that, but those New Year's resolutions we were so sure about just 2 short months ago may have fallen to the wayside. Now is the time to turn things around.  

1. Let go of clutter. Fill (at least) one garbage bag with things you no longer use. Those t-shirts that stay scrunched in the bottom of the drawer. The old, ratty tennis shoes you keep saving "just in case". The sweaters that you think you just might wear again but have stayed on the closet shelf for another winter. Maybe you have a drawer full of mismatched discolored socks you could toss. I recommend donating your lightly used items to your favorite organization. Your discarded items might help someone in need.
2. Clean up your diet. Can you really commit making change? Try a 3 day juice fast, or give up dairy and sugar for a month. How about a week without coffee to give your adrenal glands a break? Try going vegan and/or gluten free for a 2-4 weeks. Challenge yourself to get 8 servings of fruits and vegetables every day. Even something as simple as increasing your water intake to 8 glasses of water every day can help flush out your body. If you do have a health issue you are working on, adjusting your diet can have a strong impact. Digestive upset, low energy, sleep disruption, skin issues and sore joints due to inflammation can all be traced back to the gut which is directly effected by the foods we eat. But you have to be patient. Food is medicine but it doesn't work quickly like pharmaceuticals. Give your body time to adapt to adjustments. If you are unsure about what you need, it can be beneficial to enlist the help of a nutrition professional to guide you down the right path. I can help!
3. Get your fitness back on track. Are you keeping up with regular workouts but finding that you have hit a plateau? It could be time to change things up. To get the most out of your workouts its important to alter your routine every 4-6 weeks. The body is an efficient machine and it wants to save energy where possible. If you keep doing the same workout, your body will figure out how to make those movements more efficiently, thereby utilizing less energy. To continue to see and feel results we need to continue to challenge the body. A simple way to change up your workout is to add weight and or repetitions to an existing routine. Giving your body new exercises is ideal in order to work your joints at different angles through different ranges of motion.
4. Clear your mind. Implementing a regular meditation practice is a wonderful practice to start your day with. Clear your mind of clutter and set positive intentions for your day. How about slowing down and riding your bike instead of driving once a week? Connect to your body and to the natural world by experiencing the natural elements. Slowing down physically can clear stress from mind and body.

As a health professional I have a plethora of tools to draw from in order to help my clients improve their health and wellness. And I can help you too! Contact me today at warrior-flow@gmail.com to set up a FREE health consult and learn more about how I can help you reach and surpass your goals. I am available in person in Portland and on line for out of town clients. I look forward to hearing from you! You can learn more about me on my website warrior-flow.com.

See you in class! 

Make Friends with Fat

As a wellness professional, I am passionate about helping people navigate their way to better health.  Naturally, part of this process is developing new patterns of eating. I don't believe that a "one size fits all" approach is the way to go and I work with each individual on a case by case basis. Recommendations vary based on age, gender, activity level, dietary preferences and level of health.  Within these broader parameters there are several constants that hold true across the board. One of these is that dietary fat plays an integral role in health.

Even if you are only mildly paying attention to nutrition buzz words, Im sure you are all familiar with the term "healthy fats". Healthy fats include nuts, seeds, olives, avocados, coconut and oils derived from these foods. I recommend you include these items in your diet on a daily basis. Focusing on the whole food (avocados versus avocado oil) is the healthiest way to go. Even though you may be familiar with the term "healthy fat" , do you still find yourself shying away from these items when trying to be healthier? If so, there are numerous reasons to adjust your mindset around dietary fat. Here are just a few of the reasons you should be including sufficient fat in your diet.

• Nutrient Absorption. Fat is essential for your body to absorb fat soluble vitamins A,E, D and K. These essential nutrients are important for all of the body's systems.
• Skin Health. Without sufficient dietary fat our skin can become dry and irritated. It also helps produce collagen which helps keep skin supple and smooth.
• Hormone production. Dietary fat plays an integral role in producing all of our hormones. Our hormones are responsible for metabolism, blood sugar control, energy levels, quality of sleep and sexual vitality. 
• Fat increases satiety.  Meals that include fat better satisfy hunger and help us feel full longer. Fat contains more energy per gram and is broken down more slowly in the digestive system so it stays with us longer. 
• Fat burns fat: For anyone trying to burn through stored fat, dietary fat is also your friend. To put it simply, the liver is stimulated by dietary fat. This organ is integral to burning stored fat.

When looking for ways to integrate more fat into your diet, it is important to keep in mind that not all fat is created equal. There is a lot of debate around this topic, but I do believe that  saturated fat has its place in a healthy diet. Healthy saturated fat includes butter from grass fed cows, coconut oil and animal fat (including eggs) from hormone free/free range/grass fed animals. Steer clear of deep fried foods. 

There is a sea of nutrition information out there and it can be overwhelming to try to navigate through it. We need to find balance. Finding the right balance for you is key. If you need help finding the right path, let me know. I am passionate about helping people become healthy and vital, to become the best version of themselves they can be. Contact me at warriorflow@gmail.com to set up a free health consultation.

What can YOU resolve to release?

"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee

It's that time of year again, time for resolutions. The time to begin healthy habits, to let go of unhealthy ones, to start fresh. I know Im not alone in the desire to make this year my best. I know I'm not the only one who wants to be the best version of themselves that they possibly can. The question is, what does this mean? We often make resolutions for things like exercising more, eating less sugar, eating more vegetabes, reading more books, maybe watching less TV. These are all great. But this year I need to go big. This year I have a couple resolutions, but my big one is letting go of fear.

Fear can definitely be tricky to let go of. Fear has the power to create so much unnecessary suffering. Fear takes hold of the mind and has the power to keep us in a seemingly endless cycle of self-pity and sadness. The first step to changing fear based behavior is to stare it right in the face. What is the fear? What story do we allow it to give us? How can we change that story? Buddhist teachings stress the importance of mindfullness practice to become more aware when thoughts or fears arise. This helps us recognize that we are responsible for the thoughts our mind produces. 

When fear based thoughts arise breathe deeply and ground yourself in the present moment. You can do this by observing the world around you. Listen to the rain or the birds. Feel the sun, rain or wind on your skin. Let this ground you in the present moment. Fears are often rooted in past experiences or future expectations. Over time, practicing being in the here and now can be an effective antidote to fear based behavior.

In my life, fear rears its ugly head and limits my growth. I feel effecting different parts of my life and it is difficult to break free. As many of you know, I have been studying martial arts for a number of years. It is the first thing I was ever truly passionate about. When I followed my new passion and became a yoga instructor I had the idea to somehow combine these two practices into one class I could share with the community. When I first started teaching yoga I held a couple of classes at a small gym. To my great disappointment, it didn't work out. Maybe it was the wrong time, maybe it was the wrong place, maybe I didn't give it enough time. Whatever the reason,  I felt like a huge failure. Over the past 5 years I have kept thinking about it, trying to figure out how I can make it better. I kept telling myself I would get around to it when I figured that out. But the real roadblock has been fear. And damn is it a big one. The question is, do I have the courage to let it go? What if I try again and it doesn't work out? Well, I've decided there is only one way to find out. 

I have resolved to step beyond this fear. I am at the point in my career, in my life, that I need to take a leap. All leaps are scary but I certainly can't grow if I keep quietly wishing for things. My wish, my goal, is to create my own Warrior-Flow. My own class that combines my passions of martial arts and yoga. So that's exactly what I have done. And it's going to be GREAT!

Each class will consist of a unique blend of yoga and martial arts, drawing from various disciplines I have studied over the years. AND I'm sharing my knowledge as a nutritionist by giving students a weekly nutrition focus and weekly recipe. And do you know how I know it's exactly the right thing to do? My gut tells me. The butterflies in my stomach just can't be wrong.

Here's the class info. Please email me for more information. Classes are scheduled to begin at the end of January.

NE PDX @ Whole Foods Market NE 15th and Freemont: Sundays 11:30-12:30
SE PDX @ 5514 SE Foster Rd.: Tuesdays 5:45-6:45pm

What can YOU let go of? How can you enrich your life experience and grow to become a better version of YOURself?

I would love to hear from you!

Eating with the Seasons

Even before the solstice marks the official start of winter, the change of season is definitely here. The air is brisk, the mornings are dark and the heavy rain is upon us. It's time to nest, snuggle under a blanket and take time to prepare warming, nourishing meals for you and your loved ones. 

Eating with the seasons is optimal to be at your best and keep your body in tune with nature. As the temperature drops, I recommend leaning toward more warming foods. These foods include winter squash, carrots, sweet potatoes, onions, and garlic. Check out sustainabletable.org for a list of seasonal foods in Oregon. It's a great resource to help you eat seasonally. Eating seasonally nourishes you and our environment. Here are some great reasons to look to mother nature when making your weekly shopping list.

• Seasonal foods can be locally sourced. Eating locally sourced fruits and vegetables means they have been harvested more recently and at a ripened state. Produce that is picked when it's ripe is more nutrient dense. When we eat produce shipped from thousands of miles away it has to be harvested long before it is at its peak. 
• Seasonal foods provide our bodies with what we need at that time of year. For example, in winter we need more vitamin C and A to keep out  immune system strong. Winter squash and carrots are great sources of both of these nutrients. These vitamin C rich foods are also warming for the body. Cooling foods such as melon, berries and peppers are at their peak in the summer months, when we need them most.
• Eating seasonal produce is good economics. Provide financial support for our local farmers rather than buying produce shipped from southern states and countries. And seasonal produce can save money on your grocery bill too.
•  Seasonal eating also helps to protect the environment. Locally harvested food travels less to get to you, therefore using less fossil fuels. Produce like tomatoes and strawberries are often shipped from Central and South America to fill the shelves in Oregon during the winter months.  Help to reduce your carbon footprint by choosing seasonal items and freezing your summer fruits to enjoy in the winter.

Staying healthy all year round is about giving your body the nutrients it needs. But do you want to merely stay healthy or do you want to thrive and live with vitality? I believe that to being at our best means putting effort into nourishing our bodies. Filling your plate with seasonal vegetables all year round is the foundation of good health. From this foundation, a strong body and spirit can grow.

Allergy Relief at Arm's Reach

"Food is thy medicine and medicine is thy food."-Hippocrates

We all have heard about how to eat when you are sick. Many families have their own traditions of what to eat when we are under the weather; eat oranges to get plenty of vitamin C, fiil up on home made chicken soup, get plenty of liquids. But did you know that the right nutrition can also help you if you suffer from seasonal allergies? Does the sight of this field filled with pollen make your eyes start to itch?  I have some tips for you that can help keep you comfortable during allergy season. 

For some of us, pollen from various types of plants triggers an allergic response in the body. Exposure to these elements causes a histamine response, triggering runny nose, itchy throat and itchy watery eyes. For those of you who dont suffer from this, count your blessings! For some it is a minor annoyance but for others it means staying indoors until the pollen storm passes. No matter what your degree of suffering, there are steps you can take to minimize this histamine response in the body. Here are my top 10:

• Use a Nettie pot daily. Rinsing the nasal passages with clean water helps to rinse allergens from the sinuses and with regular use, can provide relief for even the worst symptoms.
• Eat organic produce. Pesticides on fruits and vegetables can worsen histamine response.
• Eat wild salmon. Due to its Omega-3 content, wild salmon is a great anti-inflammatory food
• Enjoy nettle tea or tincture. Nettle is a natural anti-histamine that can be taken throughout the day for allergy relief.
• Try celery juice for an acute reaction. If you are having an acute allergic reaction juice some fresh celery (enough for about 6 oz of juice). Its flavor is strong but so are its medicinal properties. 
• Avoid inflammatory foods. Dairy, gluten, corn, soy and processed sugar all fall into this category. Avoiding these foods during allergy season can help alleviate your symptoms.
• Eat local honey. Bees that make honey from local plants provide the body with a sort of vaccination against allergens. For best results, start consuming honey several weeks before allergy season begins. 
• Avoid wine during allergy season. Wine contains sulfites, which has been shown to increase histamine response in allergy sufferers.
• Eat Indian curry. Dishes such as Indian curry that include ginger, garlic, onions, as well as tumeric and black pepper are great anti-inflammatory dishes.
• Take probiotics daily. 80% of the immune system resides in the gut and ensuring healthy gut bacteria is an effective way to strengthen the immune system.

All of these recommendations will support overall health and wellness too. Sticking with these practices all year round will help the body fight whatever comes its way. Good nutrition truly is nature's best medicine.

Backing Into Spring

These glorious sunny days and warmer temperatures bring with them a sense of opening. All around us we see signs of spring; longer days, shade trees with tiny green buds and stunning cherry blossoms blooming throughout our beautiful city.  With the coming of spring my yoga practice is evolving as well. When I come to my mat I too want to open and find myself regularly practicing back bends. They feel natural and welcome in my body and I have a sense of tuning into the natural world around me. In honor of spring and this interconnection, we will be exploring back bends in my yoga classes for the month of March.  Each week we will focus on a different back bending pose to play with. We will explore how to safely prepare and execute these back bends for any level of practitioner

Back bends can present challenges for anyone. You come to a class and you see someone floating up into wheel (urdhva dhanurasana) with ease or playfully reaching  for king pigeon (eka pada rajakapotanasana) and it can be difficult not to fall into the trap of self judgement and comparison. Each time you come to your mat it is important respect where you are in your practice and work safely to progress to the next level. Regardless of your level,  even the stiffest among us can find some joy in back bends.  

For many of us, our daily activities make back bends even more challenging. We spend our days hunched over smart phones, computer screens and bicycle handlebars. We spend our weekends hiking, skiing, running, and lets face it, with more sitting.  All of these activities tighten the chest, hips, legs and back. We tighten the front of the body and in the process limit the flexibility of the back body. We spend very little time bending backward, a movement our spines were designed to make. This limitation can cause of variety of issues including low back pain, hip pain, rotator cuff issues and limited mobility of the spine.

For many of us, back bends also tap into something deeper, fear. The fear of falling back is very real.  We are afraid of what will happen if we move our body in that way. We are afraid of the opening and the sense of vulnerability  we have in these poses. Regular practice of back bends helps this fear dissipate. Not only are these poses great for the body, but they offer a deeper life training as well. Sometimes we are presented with obstacles we must overcome. Sometimes life takes us out of our comfort zone. Coming to your mat to explore postures that test your boundaries is one of the ways yoga is such an amazing training ground for life. 

Join me this month for an exploration of opening your heart, reviving your body, and stepping into the unknown.