Everyday Yoga

Since I discovered the healing power of yoga some 10 years ago, I can't imagine a single day of my life without it. We've all seen the hashtag #yogaeverydamnday which has become quite the trend for fancy photos on Instagram. But it's more than that. Everyday yoga is about staying present, maintaining balance throughout the day, and continually riding a wave of calm energy as you pass through life. 

I do practice #yogaeverydamnday because I have to for myself, my family, and for the world around me. I came to a point where no matter how badly I wanted to do yoga, I just couldn’t find the time for it. With two young kids who never seem to want to sleep at the same time, it’s hard enough to find time for a shower let alone time to practice yoga.

I was frustrated. I was sore & stiff. I was even more frustrated because I was sore and stiff.

So I came up with a way to incorporate some highly beneficial yoga poses into everyday life – especially those things that can seem really mundane. These 5-minute yoga exercises are a combination of Hatha movements, Yin yoga holds, and a little Face yoga to keep you looking fresh.

How much time do you have?

Sometimes it really is only five minutes. As Buddha says, “meditate for 20 minutes every day. If you don’t have 20 minutes, then meditate for one hour.” I highly doubt that Buddha had to chase two toddlers around.

We live in a time-crunched society that glorifies being “busy” at all times. As much as we collectively need to slow down, all too often it just isn’t an option. We have families to care for, demanding jobs to keep up with, places to be, people to see...

Instead of making up for a stressful week with an hour-long class that finally fits in your schedule once a week, practice 5-minutes at a time every single day and watch as the transformation unfolds. You will find yourself more relaxed, more alert & present.

What is Yoga?

Literally translated, the word yoga means “union.” The exercises done in yoga paired with rhythmic & conscious breathing help to bridge the gap between the mind & the body. Yoga means something different to everyone. Sometimes I begin my classes by asking students if they could put into one word what they want out of their yoga and share it with the class. You might be surprised at the varying answers. Some want to relax, others want to gain strength, many are looking to find relief from pain. The one thing every one answer has in common is that underneath it all, it’s about feeling better.

The good thing about yoga is that it really is for everyone. You cannot be too old or too young, too big or too small for yoga. Yoga is inclusive to all beings.

Yoga is becoming more accessible by the day. If your town doesn’t have a yoga studio, you can take classes online 24 hours a day. There’s hot yoga, snowga (yes, yoga in the snow), paddleboard yoga, aerial yoga, kids yoga, yoga for seniors, Star Wars yoga… when I say there’s a yoga for everyone I mean everyone.

Quality over Quantity

Just because you don’t have a full hour to dedicate to a yoga class doesn’t mean that you can’t benefit from yoga. Five minutes of deep stretches or rhythmic movements paired with energizing or relaxed breathing can sometimes be more beneficial than a crowded room full of sweaty bodies. 

Follow me this week as I take you through some Everyday Yoga exercises accessible to ALL PEOPLE. 

Yoga Helps Me Be a Better Parent (and vice versa)

Balance. It's something every yogi practices in their physical body. That shaky feeling in your tree pose can easily be stabilized with steady breathing and clear focus. Balancing in my yoga practice has usually come fairly easy to me, but my balance has never been tested as much as when my family began to grow.

We had 2 kids less than 2 years apart, and needless to say it was quite an adjustment. As stressful as it was at times, I wouldn't change a thing for the world. Among the many, many things that my son and daughter have taught me about love and life, they've inspired me to strengthen my yoga practice and become a more confident teacher.

Finding my center in crow pose? No problem.
Balancing work, family, home, a relationship with my spouse, meal planning, doctor visits, a social life, diaper changes, laundry... then somehow finding time for myself in there? Alignment cues don't do much for real world problems, but many aspects of yoga have helped me grow into a stronger and more confident parent.

Many yogis may know that the physical practice of asana is just the tip of the iceberg. Here's a few ways that my sweet children have encouraged my yoga, and how my yoga has strengthened my parenting.

You're a Master on Adjustments

During pregnancy your body changes a LOT and you've got to find comfort somehow. I learned a heck of a lot about my body through pregnancy. Like where my sciatic nerve is for example -- yikes. But it forces you to learn your anatomy a little better and in a way that you really retain. I also pay a lot more attention to our childrens' anatomy. When my son woke up with a sore neck, he was delighted to join me for some neck circles and shoulder rolls.

Monkey See Monkey Do

Kids are little sponges, especially in those glorious toddler years. They become tiny little parrots revealing the good and the bad things about what they see in the world around them. No matter what you say to them -- especially when it's what not to do -- they see through that if your actions don't agree with your words. It can be the sweetest and the most terrifying thing all at once. We had to remove some words from our vocabulary shortly after certain words started popping out of our son's mouth. But it can also be a wonderful thing. Take for instance my son, who caringly attempted to comfort his cousin in the midst of a crying fit by showing her how to take deep breaths. My heart was soaring. In short, if you want your kids to be good role models, look into the mirror and see what they see.

The same can be said of students in a yoga practice. Two teachers can teach the exact same class and it will still be different. The teacher who teaches from the heart and from true knowledge will connect with students more, and will empower them with that passion. Be present in every moment and live what you feel in your heart.

Because My Family Counts on Me

It's quite a struggle caring for others when you can't care for yourself. I know that because I've lived it. Being overworked, overtired -- fuses get shorter and tension grows higher. It's not fair to make your loved ones suffer because you can't take care of yourself. Use your energy wisely. Do something that makes you feel alive, like you matter, and like you are special. When I take my kids to the park, I like to practice my handstands against the tall trees because it reminds me that I get to have fun, too. So be responsible and take time for you.

Use Support

My yoga classes usually call for blocks, straps, bolsters, blankets... pretty much anything available. We don't always use them, but as I tell my students I'd rather have them and not need them than vice versa. Sure, you can practice your forward bend without any tools, but wouldn't that block to support your head really make it more enjoyable? And the cushy pad of a blanket under your bum? Then why not make it the most accessible version for you? The same can be said of balancing the needs of your family. Ask your partner to load the dishes, send the kids to Grandpa's house for a sleepover, or just take a break when you feel exhausted. Use all of the support available to you and don't feel guilty about it. Using support does not mean you are lazy, it means you are wise.

It's Still About You

Yoga has become so sacred to me since our family has expanded, because it has become the only time I really have just for me. After you have kids, priorities change a heck of a lot. It's not all about you anymore. But just because it's not all about you doesn't mean your life ceases to exist or your passions fizzle out. I'll admit that after giving birth twice and nursing each for a whole year I felt like I was little more than a vessel or a tool to sustain this life I've created. But after that first year it gets easier. You learn to ask for help when you need it and slowly you get little bits of 'me time' here and there. Yoga makes me feel alive, so that is how I spend 'my time.' Whatever it is, do what makes you feel like you.


Parenting is not an easy job. It's challenging on its own and even more challenging when you have to balance your time & energy between a career and a family. Everybody has bad days, but love always shines through. No matter how much frustration and exhaustion show through, the gleam of unconditional love is always there and nothing can change that.

Energizing Twists & Binds: Yoga Class Plan

Twisting compresses the organs, helping to squeeze out toxins and cleanse the body. When the twist is released, FRESH oxygen-rich blood enters the organs.

The twisting of the spine can help remove blockages in those "sticky" areas, allowing the body to move more freely and enhancing clarity in the mind. When the energy flows more freely throughout the body, we feel lighter and are able to "flow" more effortlessly through life.

Here's a class that I've taught a few times since writing it last month and every time I've gotten rave reviews.

The class was inspired by this quote:

“Do not think of yourself as a small, compressed, suffering thing. Think of yourself as graceful and expanding, no matter how unlikely it may seem at the time.” 

–Light on Life by B.K.S. Iyengar

Think light and feel light in this class. Binds are optional, if the body allows it. Focus on opening up the shoulders  as much as possible before introducing the bind. Each pose is held for 5 breaths unless otherwise noted. Modify as needed as this class is meant for Intermediate Level students. Always listen to and honor your body.

Enjoy!

Intermediate Level Energizing Twists & Binds

• Sukhasana – Meditation & Ujayi breath (3 min)
• Yogi bicycles (2 minutes)
• Knees to chest
• Working twists (10 breaths) (Exhale drop knees to side, inhale back to center)
• Reclining shoulder circles
• Supta badha konasana
• Roll up to stand

--Surya Namaskar A 3X-- 

--Sequence 1--

• Crescent Lunge (3 breaths)
• Cactus arms (2 breaths)
• Lean & fly (2 breaths) (Hinge forward from hips 45 degrees with upper body and reach arms back)
• Twist & fly  (Twisted crescent, reach arms toward sky & ground)

--Surya B 3X--

--Come to Standing and pause to revisit intention--

--Sequence 2--

• Twisted chair fly (5 breaths each side)
• Step wide on mat
• Warrior 2
• Side angle - (Introduce bind, reach supporting arm under thigh and to low back, top arm reaches back to meet)
• Switch sides
• Triangle w/ bind
• Half moon
• Switch sides
• Prasarita Padottanasana w/ divers clasp
~Vinyasa through to Lion's breath in Downward Dog

--Sequence 3--

• Pyramid
• Revolved Triangle - bind
• Revolved Half Moon
• Switch sides

--Surya A--

--Sequence 4--

• Crescent Lunge
• Twist - bind
• Vinyasa
• Warrior 1
• Twisted Warrior
• Childs

--Cool Down--

• Thread the needle (10 breaths ea side)
• Cobra lifts 3X
• Camel 3X
• Simple seated twist
• Seated forward bend (1 minute)
• Janu sirsana side bend
• Badna Konasana
• Inversion (2 min)
• Plow
• Shoulder stand
• Ear to knee
• Fish
• Twists
Savasana -- revisit intention of feeling light, and with each breath release something that makes you feel heavy. Replace it with fresh new energy to fill all of the new spaces you created.

Vasisthasana: Side Plank Pose

The key to avoiding wrist pain in this pose is to continue to lengthen through the shoulder line. Falling into the base of the wrist is all too common and makes this pose miserable when it should feel liberating. Imagine your rooted hand is reaching up overhead as you press the ground away from you, continue to broaden the chest and reach through the top fingertips.

Vasisthasana Side Plank Breakdown

 Perform Adho Mukha Svanasana . Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

 Make sure that the supporting hand isn't directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

 Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

 If you'd like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

 Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana .

Pose breakdown courtesy of Yoga Journal

Lunch Hour Yoga in Arlington Heights

I am so pleased to announce a brand new class to my schedule!

Lunch Break Vinyasa Flow 

Break up the day and get the energy flowing with this thoughtful flow. This hour-long class begins with a high-intensity flow to get the heart pumping and help warm the muscles. From there we'll wind down with deep stretches, getting into the connective tissue to help release tension and improve range of motion.

Classes are held on Tuesdays & Thursdays from 12 to 1 PM at Lionize Training Center in Arlington Heights. Just off of the Dundee exit on 53, Lionize is located at 516 w. Campus Drive Unit B in Arlington Heights, IL. Monthly yoga passes can be purchased, and drop-ins are always welcome. 

Click here to see my yoga teaching schedule.