How to Safely Lift from Upward Dog to Downward Dog in Yoga

If you practice any type of Vinyasa yoga, this transition is likely to be in your class.

One of the most common injuries in yoga practice occurs in the lumbar spine. Many that report suffering from this injury practice a Vinyasa style yoga regularly which involves this particular transition, so this cue is vital when teaching this transition. One student admitted to suffering an injury from this exact transition (NOT from my class :-) ) that led her to require physical therapy. 

All that being said, please read carefully, listen to your body, and be mindful in your practice. Yoga should feel good. If it doesn't, then skip the Vinyasa.

To start, let's break down the poses and this tricky transition so that it can feel like the joyful process that it was intended to!

Upward-Facing Dog

Line up your wrists underneath your shoulders and hug your navel in toward your spine as you press your pelvis down. The tailbone should be drawing back and down toward your heels. Maintaining this same pelvic alignment, spread and press all ten toes into the mat.

Begin to press the ground away from you as you lift the upper body until arms are comfortably close to straight. Thighs, shins, knees, and ankles float off of the mat as you lengthen through the upper body, keeping the shoulders away from the ears. Keep the chest broad and the shoulders in line. Remember that the front of the body is extending in this pose, so the back muscles are engaging to help get the job done. Don't dump heavily into the wrists and shoulders in this pose, use your body as a whole! The tendency is to want to look up, but this usually leads to wrenching the neck when not done properly, so I like to keep the gaze forward and lengthen through the crown of the head.

Transition

Draw a deep breath in through your nose here, then shift your attention to your core muscles before lifting anything. Keeping the drawing of the navel in toward the spine and extending the tailbone downward. Use this core flexion to start to lengthen through the sitting bones, and lift them back up into downward facing dog.

Practice this transition again and again and say goodbye to low-back pain in Vinyasa!

Yoga Tunes: Episode 1

While some claim they are able to tune out the background music in a yoga class, I find that it plays a pretty big role in my concentration. The right music can really make or break a class. 

I try to put a lot of thought into choosing music for my classes and arranging it in such a way that it matches the tempo of the class (thanks to an awesome Yoga Music course with Derek Beres at the Yoga Nation tour).

50 Minute Flow Playlist

• Candy Coated Intelligence - The Secret Whistle
• Decibel - The Analog Affair
• Composure - B. Fleischmann
• Tiger Tempo - Arms and Sleepers
• Someone Great - LCD Soundsystem
• Are You With Me - Lost Frequencies
• Stay With Us - Seoul
• The View - Eastern Sun
• Song in G - Kevin Courtney

What are your favorite songs to hear in yoga class?

Yoga Class Sequence: Practicing Stillness

Intention: Find stillness in a world that is constantly moving, changing. In the midst of chaos, find stillness and calmness.

1. Seated meditation in sukhasana (Close eyes, focus only on breath. Tune into body's rhythms and allow your soul to move + dance to the rhythm of your own body)
2.     Raise arms 3x with breath, side bends + twists
3. Downward dog
4. Plank 5 breaths
5. DD->Plank 5x
6. Childs

“Our thoughts are like waves and ripples on the sea. When the water is still, we can see the beauty of our own depth. Be still. Find your depth.”

7. Tail of dog-> Crescent -> Vinyasa (Repeat 3X)
8. Surya Namaskar A
9. Surya Namaskar B
10. Twisted chair
11. Dancing Warrior Series -> Eagle arms (5 breaths, rest forehead on upper arms, breathe into back of neck) -> Vinyasa + repeat

“Learn how to be still and let life happen. That stillness becomes a radiance.” 

12. Surya A w/ side plank
13. Triangle -> ½ moon -> Prasarita
14. Build to pyramid, rev. triangle (Vinyasa, repeat other side)
15. Crescent -> W3 -> Revolved ½ moon (Vinyasa, repeat other side)
16. Supta virsana w/ bolster (1-3 minutes)

“When you lose touch with your inner stillness, you lose touch with yourself. When you lose touch with yourself, you can easily lose yourself in the world.”

17. Down dog
18. Hop to back -> Knees to chest -> Low back twist
19. Forward fold (Halasana option)
20. Happy baby
21.   Savasana

“Stillness does not mean to be in a place with no noise, no trouble, no hard work. It means to be in the midst of those things and still be calm in your heart. In stillness, all conflict must come to an end.”

Ayurveda and Essential Oils

Ayurveda is a natural healing philosophy with roots in Indian culture, based on early literature from the Vedic period. Over the centuries, ayurvedic practitioners have developed medicinal procedures based on this philosophy.

Ayurveda is based on 5 elements including Ether, Earth, Water, Fire, and Air that compose both the human body and the world around us. These elements are grouped together to create three Doshas. Doshas are important because when they are in balance, the body will be healthy. When they are unbalanced, the body will be out of balance and less healthy.

Ayurvedic theory suggests that each human possesses a unique combination of the doshas and that they define the person’s character and attributes. Think of it as the grandfather philosophy of all of the personality type studies in modern times.

The Pitta Dosha is Fire and Water. The Kapha Dosha is Earth and Ether. The Vata Dosha is Ether and Air. A person can be strong in any one dosha but have attributes of all doshas.

Want to discover your prominent dosha? Take this Dosha Quiz by The Chopra Center.

Once you know your dosha, you can begin to help keep yourself in balance through following the aryuvedic principles for proper eating, exercise, meditation, and essential oils.

doTERRA’s certified pure therapeutic grade oils can be used to help balance the Doshas:

Pitta Dosha: Associated with the elements of fire and water, pittas are passionate and intense. They have a joyful disposition but they are subject to anger, jealousy, and short tempers when unbalanced. There is often a need to cool off and clarity the mind.

If you are a Pitta type, you may need calming and cooling oils to keep the fire element balanced. Oils such as Sandalwood, Ylang Ylang, and Lavender would be great for cooling and calming. Oils such as Grapefruit, Sweet Orange, and Lavender would be good for a refreshing massage. doTERRA’s Citrus Bliss Blend and Serenity Blend would be perfect for the Pitta type. As well as Lavender single oil. Find your essential oils here.



Vata Dosha: Associated with the elements of ether and air, vata types are quick thinking, thin, and fast moving. They are active and creative and have a natural ability to communicate. When unbalanced, vatas can have high anxiety and fast moving emotions.

If you are the Vata type, you may need oils that help to ground, balance, and warm your dosha. Oils such as basil, cypress, frankincense, geranium, and rosewood will help the vata stay balanced. doTERRA’s Whisper Blend and Balance Blend as well as Geranium single oil would be a good fit for Vata types. Add these oils to your routine.



Kapha Dosha: Associated with the elements of earth and water, kappa types are patient, forgiving and slow to anger. They are loving and become easily attached. When they are unbalanced, kaphas can become lazy or stubborn as well as greedy.

If you are the Kapha type, you may need oils to help help lift and stimulate. Oils such as rosemary, eucalyptus, marjoram, melissa, lemon, peppermint would help you stay balanced. doTERRA has two great blends for the Kapha type. Elevation Blend to lift you up and Breathe Blend to clear the air passages. Grapefruit single oil would also be an excellent to help with balance. All three of these oils can be found here.



Get wholesale prices on doTERRA essential oils and other natural wellness products including supplements, weight management, and natural beauty products.

Original content found at Essential Yoga Program. 

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. 

Everyday Yoga: Setting Your Intention

Sometimes when you practice yoga, you may come to your practice with a personal intention or goal. Many teachers like to offer a theme in their class to inspire an intention -- gratitude, strength, acceptance, etc. Other times, your intention becomes clear after you’ve taken a few breaths.  

If an intention does not come to you right away, ask yourself these questions:

• What brought me to my mat today?
• What would I like to invite into my practice or my life?
• What holds me back or weighs me down in life?

Based on that intention, you may want to come up with a mantra to remind you of this intention. A mantra is a short phrase, similar to an affirmation, that reminds you what to look for and where.

Here are a few sample mantras that you can use during your 5-minute yoga sequences:

• I deserve to live a healthy & happy life
• Out with the heavy & in with the light
• This is moment is just for me
• I am happy, I am well, I am peaceful (credit goes to Bhante Sujatha for this mantra)

If an intention or mantra don't come to you, don't worry. A good intention to fall back on is to remain present in your practice.

Allow yourself time to pause throughout your practice and remind yourself of your intention behind your actions or recite your mantra. Close your class by sealing your intention with your hands together at your heart in Anjali mudra.

Face Yoga for Jaw Tension

Did you know that your jaw muscles are the strongest in your body for their size? These small but mighty muscles have the ability to chomp a human finger clean off.

The jaw muscles are comprised of four major muscles: the masseter, the temporalis, and the lateral & medial pterygoid.

A recent Chicago Dental Society survey reported that 1 out of every 4 Americans tense their jaw muscles excessively. This number was an all-time high and believed to be the result of increased stress in our daily lives.

If you're like 25% of the population, including me, you might find yourself tightening your jaw muscles without even noticing. Often when we are faced with a difficult task we tense -- whether it occurs at home or in the office, or even in our yoga practice during a particularly long hold or challenging pose. Excessive jaw clenching and tooth grinding can also cause headaches and tension in other areas of the body.

So let's put a stop to this, shall we?

It begins now, with our own awareness. It continues the rest of the day, and tomorrow, and the day after that. It is a constant reminder to care for yourself and remain aware of what's happening inside of your body.

5 Minute Face Yoga for Jaw Tension 

• Begin with 5 round of Lion's Breath (Inhale through the nose; Open the mouth & eyes wide as you stick your tongue out as far as it goes and exhale out the mouth, somewhat resembling the roar of a lion)
• Remove the tongue from the roof of the mouth
• Relax the very base of the tongue
• Keep the lips together, but slowly begin to separate the teeth
• Imagining that the chin has a pencil tip in the center, begin to draw figure-8's with your lower jaw. Do this for about a minute, reversing directions halfway through
• Keep the teeth separated, now curl the lips over the teeth and open the mouth as wide as possible, extending outward into the cheeks. Try not to let any other facial muscles tense. Hold for 5 breaths, then release
• From a tall supported spine, begin to circle your head clockwise with a loose neck 5 times, then 5 times in the opposite direction
• Come to stillness with a tall spine through the crown of the head
• Silently (or loudly) mouth your vowels (AEIOU) ten times
• Take 5 more rounds of Lion's Breath and relax the face

Repeat this sequence as many times as necessary to feel relief.

Another effective stretch is allowing the head to fall backward and the mouth to open as wide as possible. I like to use Supported Fish Pose for this stretch. Be careful not to place any discomfort on the neck or crunch the cervical spine with this one.

Tension is who think you should be. Relaxation is who you are. (Chinese proverb)

Slow Down & Simplify: 5 Minute Meditation

Have you ever noticed that in times of anxiety & stress, your breathing tends to be staggered, shallow, and high up in the chest? Pay attention next time you are feeling this way and you'll likely find this to be the case.

The reason we can feel so closed off, overwhelmed, and drained sometimes is that we've stopped the energy from flowing within our bodies.

Anxiety is usually caused by the brain working too hard by cultivating unnecessary thoughts, imaginary paths, worst-case scenario stories and illusions that often tend to consume our energy.

The brain requires more oxygen than any other organ in the body. When the oxygen intake is low, the brain is fed first and the body gets whatever is left... most likely, not enough to be aware of what's happening in the rest of the body.

It's a simple fix, really. Don't let the energy stop flowing. 

Meditation helps to calm the mind & relax the body, bringing you into the present moment -- the only moment where life truly exists.

5 Minute Simple Meditation

Find a comfortable seat that allows the breath to flow freely, a seat that feels balanced and can be easily maintained for a few minutes. If necessary, sit on a blanket or pillow so the knees naturally descend from the hips. Rest your hands on your thighs so that the elbows hang from the shoulders, removing any effort from there.

Allow your eyes to softly close and begin to shift into a state of mindful present awareness. Relax the base of your tongue,  soften the hinge of your jaw, and smooth out your forehead.

Find comfort in knowing that this place right here, right now, is exactly where you need to be. Nothing else matters. Let go of the pressure that attempts to take you away from this moment.

Listen to the sounds around you. Sounds that are far away, sounds that are close.

Now allow those sounds to fall silent and only listen to the sound of your breath. Find a gentle, calming rhythm to relax into.

Notice the thoughts in your mind, the sensations in your body, the rhythm of your breath. Don't try to silence your thoughts, you will find it to be a useless and frustrating task. Just notice them, be aware of them, but remain an observer without attaching any feelings. Start to peel away the layers of problems that cannot be solved at this moment, of thoughts that drain your energy, and things that make you feel anxious. Feel your shoulders and neck become lighter as the weight rolls off your back.

Now bring your awareness to the tip of your nose and feel your breath as it moves in and out of your body. Begin to deepen your inhalation and lengthen your exhalation, drawing out each breath as long as comfortably possible. As you inhale, feel your belly rise and chest expand, and as you exhale, feel the belly softly fall back toward your spine.

Allow any thoughts that come to mind play out like a movie on a screen, not fixating on one image for too long.

Bring your attention back to your body as a whole. Feel the energy pulsating within you, the vibratory quality of aliveness in your body.

Notice the path that energy flows through your body, and begin to notice any areas where the energy may seem blocked, heavy, or simply in need of attention.

Imagine you are able to change the route of your breath to send it to those areas that need your attention. Each inhale draws in fresh energy to cleanse and heal, and each exhale creates a pathway for heavy feelings or dead energy to exit the body.

Breathe here for as long as you feel necessary.

When you are ready, bring your attention back to your body. Take a few breaths to ground yourself and arrive back into your space. Notice the thoughts, feelings, and sensations in your body. Slowly open your eyes and take in the brilliance that is the world around you. Try to maintain this feeling of mindful present awareness for the rest of the day. 

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.

Chair Pose: Utkatasana

Chair Pose: Utkatasana 

 Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

 Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

 Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

 Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides intoTadasana.

Breakdown courtesy of Yoga Journal

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.

The 5 L's for a Great Yoga Class

I've been to a lot of yoga classes in my time. Some have stuck with me for years and continued to inspire me. Others were alright, not necessarily memorable; and a few were downright questionable.

So what is it that makes a good yoga class?

Simply put, it all comes down to the teacher. A great teacher could spend an hour teaching downward facing dog and it would still be enjoyable.

Here's a few things that I like to bring to my classes that I think make a big difference.

The 5 L's for a GREAT Yoga Class

LEAD. 

I used to begin my classes by asking what my students wanted to do. Seems like a good idea, right? Surprisingly, only sometimes...

Truth is, most of us can't even make up our minds about what to eat for lunch. Our days are usually filled with choices, with too much thinking.

Many students come to yoga straight from an 8 hour work day and are looking forward to not thinking for a while. So, I find that it helps to lead with a plan, step by step, through every movement.

I still ask my students for input before class, but I have noticed a much happier turnout when I come prepared to lead instead of attempting to jumble a bunch of pain relievers into a thoughtful class.

LOOK.

Yogis are not coming to your class to see you in an awesome pose. They want to feel good, which means they need someone to make sure they're doing it right. Otherwise they could have easily popped in a yoga DVD and had the same experience.

Make your way around the room during longer holds or repetitive movements to make sure students are aligned properly.

Observe the class to look for frowns (this doesn't feel good), gazing around the room (I'm lost), confusion (am I doing this right?), or holding of breath (how long is she keeping us here?!). Sometimes something as simple as resting a hand on an unsure shoulder can bring ease.

LISTEN.

Before beginning every class, I tell my students to please alert me if something does not feel good.

Some students are great at this. Others will suffer silently and carry pain home with them.

I often encourage my class to exhale in the form of a sigh to make sure that we are all still breathing (and still happy!) As you make your way around the room, listen for breath. If you are practicing Ujayi, you should be able to hear students breathe, especially during challenging positions. 

LAUGH. 

Not everyone will love every class, but if you can make them smile they will remember that.

Make jokes, encourage silly sounds, and if we fall we laugh--that way we always win. Laughter is yoga for the soul.

LOVE. 

If you do not love what you do, it comes through in your teaching. When you are unsure of yourself, others pick up on that energy and will reflect it.

Be confident, be sure of yourself--LOVE yourself and what you do and that love will radiate to all of your students.

What character traits do your favorite teachers bring to class?