Awaken: An E-Book from Alive in the Fire

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Hi, friends! Some exciting news today on Alive in the Fire...

 I'm now offering an e-book!

 Are you feeling a little lost? Lacking direction or motivation? Or maybe you could just use a few moments of deep rest, of looking inward?

 This one's for you!

Inherent to the practice of yoga is the element of Svadhyaya, or self-inquiry. We explore layers of awareness through physical sensation, breath, emotion, and thought. 

 In this 20-page workbook, I will lead you through a unique experience of yoga that includes asana (poses), meditation, chanting/sound vibration, and creative writing. 

 You’ll explore questions such as, what am I here for? What’s holding me back? Do I trust my inner wisdom? How can I release fear?

Asking these questions isn't easy work to do. We can start by creating a quiet space, breathing, and connecting with the physical body.

 What we find can be beautiful and enlightening... it may also be painful or make us feel vulnerable, raw, or overwhelmed. It becomes our task, then, to trust the outcome and trust our inner wisdom. Sometimes we must walk through the fire in order to gain clarity. 

 My goal in offering this e-book is to extend a little piece of my yoga teaching into this community I've created here at Alive in the Fire, and help however many yogis I can experience a little more peace in their day-to-day lives. 

 It's $3 to purchase the e-book, and my hope is that it is a practical, useful tool that can enhance your yoga practice and help you discover something new about yourself along the way.

 As always, I'm open to your feedback and would love to hear from you if you try out the e-book and want to share your experience (my email is aliveinthefire at gmail dot com).

 Please check out the link below to support the project.

 Sending each of you a heartfelt Namaste.

 Buy Now
...

Positive Body Image and Some Simple Ways to Boost Your Self-Esteem

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We all go through times where we feel disconnected from our bodies, discouraged about our appearance, self-critical, or uncomfortable in our own skin.

 Now is one of those times for me.

 Since I moved, I haven't been practicing yoga as much, and my skin hasn't been the happiest. I've felt more tired and bloated. I've been out of touch with my own sensual energy, with feeling sexy. And, I often look in the mirror and think, ugh, and a cycle of negative, judgmental thoughts comes into my mind.

So, what can I do?

I've been here before, struggling with my body image, telling myself I need to be different than the way I am. 

I've wondered, am I beautiful? 

And I've had days where I tell myself I'm not enough, that I could be better, that I need to lose weight, that I need to be 'perfect.'


The more I read on social media, especially in the yoga community, the more I realize this is a common struggle.

How do we keep loving ourselves, even when we want to nit-pick every flaw and every mistake?

How do we separate our being and our purpose from how our bodies look?

I don't know about you but sometimes I associate my body image with my self worth. I've had thoughts like, 'I've gained weight recently, I'm not a good person,' or, 'I'm not a good yoga teacher if I can't choose a green smoothie over a glass of wine.'

The other challenge I've been facing is that lately I feel hypocritical. I often write about being compassionate toward yourself, believing in yourself, and accepting the beautiful body you're in. When I was teaching a lot of yoga, I would often speak to this during class, reminding students to be kind to themselves.

But lately, I struggle to do any of those things.

I figured today is a great day to face my fears and tell this part of my story, and also to make a quick list of things that help me on days when I'm being self-critical. 



Simple Ways to Boost Your Self-Esteem and Reconnect with Your Body 

These are my go-to activities for days when I'm feeling self-critical, and need to let go.
  • Do a short workout. Breaking a sweat really makes a difference for my mood. This could be 20 minutes of yoga, a walk around the neighborhood, a 10-minute jump roping session, or some pushups and situps in the living room.
  • Soothing self-care. It's hard not to feel at least a little better after a hot epsom salt bath, giving myself a foot massage, rolling on my Dharma Yoga Wheel or foam roller, or lighting a candle and just taking a few deep breaths.
  • Write about it. Writing always helps! A lot of times I want to ignore what's really bothering me-- what I'm fearful about, or angry about -- but taking five minutes to write in my journal can help uncover the deeper issue I'm struggling with.
  • Drink extra water. Staying hydrated helps me stay positive, and gives me a reason to say, 'I'm choosing to be healthy today.'
  • Celebrate small victories. I like to make lists of things I have to be proud of that day.
Photo via @nolatrees.
  • Use social media very strategically, or not at all. Social media has a way of making me feel extra sh*tty sometimes. I compare myself to all the famous yoga teachers, the successful and thin ones, and the people I know who are winning at life getting married and having babies and going on tropical vacations :) So, on days like today, I either take a break from Instagram and Facebook (easier said than done), or indulge my social media habit strategically. Lately I look at posts on Instagram from Rachel Brathen (@yoga_girl) or Dana Falsetti (@nolatrees), and that's it. Their posts are uplifting and real, and filled with loving kindness. I also follow a private group on Facebook started by a local boudoir photographer, and I love her posts about positive body image and the sense of supportive community from the women in the group. It's also nice to see that other women struggle with the same stuff that I do!
  • Wear a pair of sexy underwear. OK, I know this sounds like a silly thing to do, but it can help remind you that you're sexy. Maybe this even leads to some fun evening plans (solo or with your partner) which can boost your mood even more. Oh, and if you have boudoir photos, be sure to look back on those!!
  • Make a smoothie. Smoothies have a way of making me feel good about myself, plus they are a nutritious way to boost your energy levels. I love adding spinach.
  • Do something else. So, you're sitting there obsessing over how you look, what you ate, etc... just stop, and spend time doing something else. Sometimes I have to do this several times, just re-direct my energy until I land on something positive. It can be helpful to take a lion's breath, brush off my arms and legs to 're-set' my physical energy, or turn on music. I also love to spend time in nature or go to a coffee shop and read.

I'd love to hear from you, too-- what helps on days where you need a boost to your self-esteem?

 Wow... it really feels good to get that off my chest! Thanks for reading along, loves, and for your continued support. May we keep encouraging each other, being kind to ourselves, and being honest about it on days when we struggle. 

Namaste.

PS, more posts on this topic:
On ways to feel pretty, and remember your self-worth.
Self love is powerful.

Yoga for Healing the Emotions

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Yoga helps us heal.

I believe the deeper you explore this practice, the more that healing extends from the physical body into the mind and emotions.

Over the next few weeks here on Alive in the Fire, I'll be offering some posts about which postures can help with certain emotions.

Stay tuned for ideas on how to incorporate 10 minutes of yoga into your day, whether you're feeling:
  • anxious or tense
  • angry
  • sad
  • in love
  • joyful
Please let me know if you have other ideas for posts, too!

Sending a heartfelt namaste your way...

Goals

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Hi, lovelies!

 So, I'm wondering... do you like to set personal goals? What's on your goal list these days?

 With 2016 officially half way over, I've been thinking about my goals for the rest of this year (and beyond). A lot has shifted since I moved, and lately my focus has been on spending time getting to know myself and loving myself.

 I've also given myself space to rest and to mix up my workout routine (sometimes I even skip yoga! eeps!) :)

Here are some other goals I'm working on (or at least cultivating awareness of):

  • Love my body.
  • Embrace imperfection; take the pressure off!
  • Cook awesomely and digest happily.
  • Limit late night snacking and get to bed by 10pm.
  • Do my own yoga flow.
  • Let go of fears (not being good enough, and fear of failure).


What are your current goals? Do you set intentions and use mantras to manifest what you want?

 Or maybe you'd consider filling in the blank to this statement:

 2016 is my year for...

 I'd love to hear more in the comments below, or you can always shoot me a quick email at aliveinthefire at gmail dot com. Namaste my friends.

PS You can find more awesome ideas for meeting your goals or setting new habits over at the blog Zen Habits, by Leo Babauta. His blog is one of my favorites!

Your Year

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What will you look back on next year or a few years from now and remember about 2016?
"2016... ah, yes! That was the year when I..."


 Recently it struck me that the year is almost halfway over (?!!) and so it got me thinking about what this year has been for me.
 

 

 2016... ah, yes! That was the year when I:

  • Made Sponsored Yogis something great(er than ever before)
  • Taught some badass yoga classes
  • Doubted myself completely as a yoga teacher, but kept teaching
  • Moved somewhere completely new
  • Allowed myself to be a student of yoga again
  • Learned to cook more
  • Lived by the beach (and went kayaking)
  • Believed in myself even when things felt like they were falling apart
  • Shot boudoir photos and loved it
  • Connected with some badass women and in publishing their stories, realized I, too, am badass (always have been)
I've only started this list, but already it's reminding me that this has been a pretty awesome year.

What's your 2016 been like? I'd love to hear...

Photos in this post by Tom Huynh (1, 2) and me (3-6).

The Gift of This Moment

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Consider for a moment the gifts contained by the present.

This breath.

This place you are in.


When you turn toward the present moment, you find that it contains everything you need. Everything that you are is right here.


Stay open. Stay willing.

Photos by Felipe Silva of @the_lost_portraits (1, 2) and by Jobi Otso (3).

5 Daily Activities You Can Do While Practicing Yoga

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Illustration via Pinterest.

Note: This is a guest post by yogi Alberto Güitrón. 

5 Daily Activities You Can Do While Practicing Yoga

Who hasn’t had one of those days when it’s hard to find time to catch your breath? I know I’ve been there. Sometimes it is challenging to relax and be mindful, let alone find time to get on the mat and practice a full yoga sequence.

But hey! We don’t have to be on a peaceful yoga retreat to practice. Because even surrounded by the constant hustle in which we live in, we all still have to take a shower, right?...I sure hope so :) We all still have to eat, sleep, get dressed, and go about our day. So, why not fit in some yoga during the activities we do each day?

These simple poses can help you create awareness, soften any muscles in your body that are tight, and help you keep a positive attitude.

Here are the five activities that can help you fit asana in, even during your busiest days:


Image source: Power Living

1. Practice yoga while taking a shower
I will share a brief personal story for this one. Before bringing yoga into my life, I used to find it hard to wash my feet. I had to balance leaning against the wall and grab my foot trying not to slip and fall. Until one day it occurred to me: Why don’t I try it in a Standing Forward Bend? Voila! Now I can easily reach my feet and wash in between the toes in Uttanasana without worrying about the slippery floor. Then, a Halfway Lift is ideal to wash the legs, and whenever I feel adventurous, I even try the Reverse Prayers Pose to reach my back with the sponge. I encourage you to do the same. Just pay attention to your breath or the water will run down your nose.

Image source: Storyteller Within.
2. Practice yoga while writing

Even if writing is not one of your main duties, I’m pretty sure almost everyone sends an email, writes a memo or just types on a laptop at least once a day. How about doing it while sitting in a Lotus Pose or a Hero’s Pose? Just put a flat surface on your lap to hold your notebook, laptop or whatever you’re using to write, and feel like a hero in your Virasana.

Also, if you’re on a chair behind a desk and are too shy to sit on the floor in the middle of the office, you can try to grab one ankle and bring it over the opposite thigh (something like a Figure Four but sitting down). Send the chest forward a little bit and feel the juices flowing in your hips and hammies without the shame of your coworkers staring at you.


Image source: Elemental Embrace.

3. Do yoga while reading

Since you are such a busy person, you may not have the time to read a good novel. However, there might be some boring reports waiting to be read. Motivate yourself with a Sphinx Pose! Grab those papers, lie on your stomach and put them in front of you. Enjoy the backbend and you’ll be done with the task way faster.


Image source: Yoga Shala.

4. Get dressed while practicing yoga

How about dressing up in a fun yoga-ish way? You can put on a t-shirt while transitioning from Warrior I to Warrior II, both arms would escape through the holes at the same time avoiding the usual struggle. You could adjust your shoes practicing Triangle Pose; and if you feel brave enough, you could even try to put on your pants in a Headstand... gravity will do most of the work.

5. Sleep and yoga

This one is easy. At one point you will have to sleep no matter how big of a workaholic you are. Therefore, go to bed in Shavasana, relax your body, focus on your breath and let your body move deeper until you fall asleep. You’ll wake up feeling fresh, energized and with no back or neck pain.

Now, those who claim not to have time for yoga have run out of excuses. And even if you do have time for your regular practice, these poses are fun to do and will help remind you to carry your practice with you no matter where you are.

Alberto Güitrón is a Community Manager at BookYogaRetreats.com. He is a committed yoga practitioner who still can’t touch the ground with his heels in Downward Dog. One day he’ll do it and he will probably write a story bragging about it.

You are Worthy

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 Photos by Respiro Photography.

You are worthy of love.

 You're worthy of good things.

You're lovable, just the way you are-- the way you look, how smart you are, how many breaths you can hold a yoga pose, how many items you've crossed off your to-do list.

You actually don't need to change a thing to become worthy. You already are.

 Nothing you do can change the fact that you're worthy and deserving of this beautiful, breathtaking life.

You Are Beautiful

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Photos by Tra Huynh of Two Twenty Photography.

Remember how beautiful you are. Remember real beauty is inside, even though the world sometimes tells you otherwise.

Feel this.


Write it down if you need to.

Remind others that they are beautiful, inside and out.


Know the ways you are beautiful. Feel them.

The softness of your smile. The way you look in the afternoon, the way speckled light dances in your hair, and in those moments, your confidence and calm. Your way of being infinite and all at once, present in this moment.

What if, just for a second, you could see yourself the way others see you? How beautiful and precious you are. How perfect.


Trust what you know to be true: that you are beautiful.

When you doubt this, return to the reminder you've written to yourself.

Namaste.

Peacefulness, On and Off the Yoga Mat

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You know yoga is working its magic on you when you can become so immersed in your practice that you don't notice distractions in the room. 

 The girl on her mat a few rows over who cracks open a can of energy drink in the middle of class. Or the one with a cup of hot coffee that she's sipping before the teacher walks into the room.

 The frustrated sounds of a kid next to you sighing and saying I can't do this. The way you notice out of the corner of your eye that he reaches up in High Lunge and then promptly leans to the side and lands on his mat with a loud thump. But, you notice, he keeps going.

The person in the back row who's crying quietly. Or the one near you whose body odor feels overwhelming when experienced in the heat and humidity. Or even, a fart in the middle of class!

 The sound of the teacher's bracelets as they clink together every time she walks around the room. The crackling of the speakers playing the music.

 These are all real scenarios I've witnessed, by the way ;) When we show up for yoga, we are surrounded by distractions. There's drama. Noise, odd behavior, anxiety and frustration -- all of it shows up in the room at some point or another.

 Can we allow ourselves to stay detached from the crazy that's surrounding us, and just stay with our own practice, breath by breath?

Sometimes we ourselves are the ones doing the distracting; we show up late for class and ruffle around in the silence, or we knock over a water bottle during Savasana, or laugh unexpectedly.

 What's beautiful is when all these things are happening around us, and we're still able to keep our attention drawn inward. To re-focus again and again on the breath. To let go of our need to control every little thing.

 This carries off the mat, too, of course. If I am able to put a breath, a short pause, between the crazy shit that's happening during my day and my reaction to it... that's when I know my yoga is working.


PS There's really no 'magic' in yoga... the benefits are a result of the effort you put toward your practice, and the balance you find by detaching from the outcome and surrendering to the moment ;)

Go All In

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 Photos by Respiro Photography.

What do you have to lose? Everything you've experienced, all your suffering and joy, it has led to this moment. You might as well go all in. 

 Today I taught yoga and felt shitty about it afterward. 'The sequencing was off, I couldn't find my groove, the music wasn't right...' all these thoughts started coming into my mind. 

 I went about my day. I didn't dwell on it too much but my ego definitely was starting to chatter. 

Then later on I had this moment where a child smiled at me with pure joy... he looked into my eyes and just smiled. It was a wonderful moment of connection without any judgment. 

 No 'this is good' or 'this is bad ' or 'I am this' and 'you are that.' It was just a smile. It reminded me that all of these experiences I'm having are what they need to be. 

 It is possible to have an imperfect experience and be grateful for it. We need all of this, the highs and lows and the in-betweens. All the yoga classes. It's possible to take away the judgment and just have the experience.

National Day of Yoga for Nepal

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Photo via Yoga for Nepal.

Calling all Sacramento based yogis... next Tuesday will be a beautiful outpouring in our yoga community to send relief to Nepal. 

 Many of my dear friends and fellow teachers are hosting awesome donation-based classes throughout the day, and I do hope you'll all come out and show your support.

 If you are located anywhere other than Sacramento, I encourage you to check out www.yoga4nepal.com to learn more about the fundraisers that are going on. The efforts are nationwide. Read more info, below.

On Saturday, April 25th, a 7.8 earthquake hit Nepal, devastating the country, causing an avalanche on Mt. Everest, and killing thousands of people.  The mountainous terrain has made it difficult to get to rural areas to perform rescue, relief, and damage assessments. 

The immediate needs are food, water, clothing, medical care, and particularly, temporary shelters as the monsoon season approaches.  There is a worldwide relief effort underway to support Nepal’s people to survive and recover, to eventually begin rebuilding their beautiful nation.  
Photo via Yoga for Nepal.

We are calling upon the nationwide community of yogis to connect with the people of Nepal and raise funds for earthquake relief by leading a day of yoga practice to inspire giving to the earthquake relief through the Yoga 4 Nepal website.
Photo via Pinterest. 

We are mobilizing local and national media through publicists helping us in California, and we encourage all of you as yoga advocates and spokespeople to promote the National Day of Yoga for Nepal within your communities wherever you are. Our intention is that this massive outpouring of compassion inspires support of this cause through electronic donations, local and national media coverage, and support from entertainers, celebrities, and the yoga community throughout the United States - all to happen on Tuesday, May 19th!

 We invite every studio, community, and yogi to join us on Tuesday, May 19th to create, lead or attend a special class, event or a day of classes dedicated to and called: “Yoga for Nepal”. This day will bring mindfulness to the suffering of these people, and these classes will encourage people to donate and help raise funds for relief organizations currently on the ground in Nepal.
Photo via Pinterest.
Donations are tax deductible and all donors can choose to contribute to the following international organizations: 
• The Red Cross
• Save the Children
And/Or any of these three local Nepalese organizations: 
• Right4Children
• Next Generation Nepal
• The Ama Foundation

 We are supporting these aid organizations because they:
• Have secure and trustworthy funding transfer mechanisms already in place.
• Are organizations that have existing long-term commitment and infrastructure in Nepal.
• Have staff that are familiar with Nepalese culture, speak the language, and know the political and economic situation there and how to work within it successfully. 
• Are experienced and have established track records of providing disaster relief.
Think globally, act locally! This fundraising event will grow from a micro to a macro level with your support.
Photo via Pinterest.

I am sending a heartfelt thank you and Namaste to the founders of this event, James Kapicka, a yoga teacher and founder of Sac Sierra Yoga, and Leslie Brown, a yoga student working in Nepal. You are both truly living your yoga and inspiring others to do the same, so thank you.

 A heartfelt thanks, too, to all the teachers and yogis supporting this cause!

 Lokah Samastah Sukhino Bhavantu... may all beings everywhere be happy and free from suffering.

The Toes in Yoga

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Photo by Jobi Otso.

The more you practice asana (yoga poses), the more you realize that small things are actually big things. 

Alignment of the limbs... the quality and speed of the breath... engagement of specific muscles...even the difference between looking up or down can make a big difference in how a pose feels, and how much benefit you receive from it.

Photo by Lily Michael Photography. Model is Allie Rae.

Lately I've been thinking a lot about the toes in yoga. By engaging and spreading the toes, you can create a stronger base for standing / balancing poses. You draw more muscular support from the rest of the lower leg, which extends a longer line of energy through the body.

In every pose, we seek to draw as much Prana as possible into the body-- more life force, light, healing, and circulation. This extends from the crown of the head all the way down through the toes.

Throughout your practice, your toes should be alive and engaged, not just hanging out! This make a big difference in a lot of poses.

Photo by Cait Loper.

Here are some examples:
  • The toes stabilize during any balancing pose, like Tree. By spreading the toes, you draw more grounded energy up from the earth beneath you. You activate more muscles in your feet, and stabilize the arch more.
  • In the transition from Plank to Chaturanga, rolling over the toes with a unilateral movement helps you maintain correct alignment of the hips and creates the smoothest possible transition in the vinyasa sequence. If you're in the habit of flipping over one foot at a time, check in with your teacher for help re-learning this transition and talking about why the feet should move in unison.
Above photo by Jobi Otso.
  • For balancing poses like Crow and Eight-Limbed pose, activating the feet and toes actually helps draw energy into the core, helping to increase the sense of lift and lightness as you 'fly.' The same goes for headstand and handstand; by activating and flaring the toes, you are creating a longer line of energy from the ground all the way into the part of your body that's extended farthest.

Photo by Justin Kral of Kral Studios.
  • In Prasarita Padottanasana, engagement of the two big toes helps align the pelvis correctly. Engaging the big toe flexors has the added benefit of strengthening the longitudinal arch of the foot, too; in addition to being toe flexors, these muscles are also dynamic stabilizers of the arch. (You can read more about this on The Daily Bandha).
Photo by Brynna Bryant.

It's so important to be aware of your feet and toes during your yoga practice. Wake them up! Spread the toes. Notice the way this draws more energy into your body. Enjoy the added benefits of every pose when your feet are active.


Illustration by Laura Taylor Mark.

Here are some other great articles about how the importance of the feet during yoga:
  • why toes matter, from Yoga Journal; includes information about how healthy feet and toes help prevent inflammatory conditions like bunions and tendinitis 
  • Ever tried Toe Squat? This is a wonderful (and sometimes intense) pose for increasing flexibility in the toes and feet.
  • 5 poses to build balance and stability in Toestand
Cheers to your happy yoga toes!

Shavasana: Final Rest

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Photo by Justin Kral.

In shavasana all effort and all determination fall away. The body lies in stillness.

We are not the body, which is subject to death, but rather we are the unborn, the unchanging. The death of the body invites us to come back to our true nature, which is consciousness.

This letting go of artificial identification with what is impermanent is shavasana.

Shavasana, when done properly – as the letting go of everything – shows us what we truly are. Both the Yoga Sutra and the Bhagavad Gita state that the pure existence, pure awareness, pure being that is left at the end of the body is without beginning and end.

It cannot be cut by knives,
It cannot be pierced by thorns,
It cannot be burned by fire,
It cannot be drowned in water.
It is eternal, the true self.


This post is an excerpt from Ashtanga Yoga: Practice & Philosophy by Gregor Maehle. Namaste.

Teaching Yoga with a Humble Heart

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Photo by Cait Loper Photography.

Teaching yoga is a gift. I am so humbled by witnessing a student experience the practice.

That peaceful look at the end of class, it lights me up inside. Sometimes I’ll watch a yogi laying in savasana, no wrinkles in his forehead, the slightest hint of a smile at his lips, and it hits me: I’m doing what I am here to do. I am sharing what I am meant to share.

Yoga is such a gift. I can’t hold onto it. I can’t create it. Even my own practice: I must let go of it.

As I teach, I strive simply to offer myself in service, allowing myself to be seen, encouraging my students. I’m really not doing anything; I’m just helping students get out of their own way, and that’s where the shifts happen.

When we show up over and over again, we are bound to find success.

Practice and all is coming is how Sri K. Pattabhi Jois said it.

Dharma Mittra says, With constant practice comes success.

Thank you, students, for coming to your mat. Thank you, teachers who have gone before me. I bow humbly to you, in gratitude. I bow to the students whose paths will cross mine.


Namaste.

Celebrating Yoga Teacher Training Graduation

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Yogis, I did it! I completed my first yoga teacher training!

Vinyasa. 200 hours. Woohoo!!


I could not be more grateful for the experience, and for the other amazing trainees who joined me on the journey. We did some amazing work and each of us grew stronger, laughed, cried, and supported each other the whole way through.

I feel incredibly empowered by the training, and more than ready to share yoga with my students. Thank you, Leap! And thank you: Corey, Cathy, Amy, Karl, Tracy, Rachel, Valerie, Aaron, Lisa, Lindsay, Susanne and Lauren -- you guys are rockstars. I can't wait to keep taking your classes :)


Our retreat weekend in Bodega Bay was such a beautiful end to the 5 months of training. We got to stay in a beautiful house right on the beach, and we ran around in the (freezing) water, meditated, chanted, ate amazing food, played silly games, and (of course) did hours and hours of yoga :)



It felt amazing to be near the water and to spend some time in noble silence, too. We did a hike together without speaking to each other. It's so powerful to be in community but also allow yourself some space to reflect and just be.



I also loved leading and participating in our kirtan. Singing and chanting always makes me feel so connected spiritually, and so grateful to engage in my practice and be reminded of the humility and devotion that is part of my yoga.



It was so inspiring to take ten different 30-minute classes from my favorite yoga teachers. We each stepped into our voices as teachers and led beautiful flows...

So proud of all of you, TEACHERS, and so excited to see where teaching yoga takes each of us!