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10 Daily Habits to Change Your Life

Have you resolved to have a healthier decade? Here are some tips of daily habits to form that will improve your physical, mental and emotional health…

Pelvic Floor

The pelvic floor muscles are the foundation for the core of the body. They are your BASE. They both help stabilize the pelvis, and support the organs of the lower abdominal cavity, such as the bladder and uterus. The muscles of the pelvic floor are big, strong, muscles that act in our elimination and our sexual function…

Fat Lip and a Shiner

All last week I prepared to become a bird perched in my nest. Seemed like every class I took at the Yoga Sanctuary was focused on the peak pose Bakasana, sometimes called ‘crow’ or ‘crane’. My teacher Kris was very specific; each limb and each miniscule and gross muscle within each limb was purposefully and clearly articulated and involved…


The second yama is “Satya” which translates to “non-lying” or more simply “truthfulness”. Consider the following commentary on satya, paraphrased from the Lifestyles manual at the Ayurvedic Institute…


The first of the 8 Limbs of Yoga is the Yamas. The first Yama is ahimsa, which more or less translates to non-violence (and there is much more to it, of course, as you’ve probably noticed a lot of meaning can be fit into just a few sanskrit syllables)…

Being Present

“Yoga is the willingness to be present.” You can practice yoga all day, not just on the mat.
How? When you are truly present, you are practicing yoga.
Throughout the day, repeat this Mantra…

Yoga & The Pelvis

When you do yoga, should your pelvis be tucked (posterior), in neutral, or untucked (anterior)? About 2 years ago I was told the pelvis should always be tucked in exercise/yoga. I took the advice seriously and focused on a tucked (posterior) position – resulting in a regression of skills despite dedicated practice…

Be the Warrior

After many years of practicing yoga in studios and at home, I finally took the leap and entered a level two class. I was intimidated and unsure if my body would keep up with the rest of the class, but if I didn’t go now, when would I?…

Adore Your Core: 5 Ways to Build a Strong Center

When we think of our core, typically our mind goes to the abs, or the “6-pack.” While our abdominal muscles (rectus and transversus) are a key factor, the core also entails the pelvic floor, internal/external obliques, and the erector spinae (those muscles running vertically along the spine). Being a Pilates teacher for over 7…

Past Newsletter Musings

The Gift of Yoga

For the majority of my life, I was severely disconnected from my body. The words that could sum up my decade long abusive relationship with my body are: isolated, numb, weak, broken, hatred, resistance, shame, and PAIN. When I discovered yoga as a daily practice, I was able to transform and transcend away from all of those words. (click the title to read more...)

Eight Tips For A Healthy Lymphatic System

The human body has 600 to 1000 lymph nodes and a complex network of vessels that transport lymphatic fluid to and from the lymph nodes. The lymphatic system picks up anything that the blood does not. This Lymph Obligatory Load, or LOL, is responsible for carrying away cell debris, pathogens, dust, certain chemicals, and maintaining homeostasis (fluid balance)... (click the title to read more)

Connecting the Mind and Body

The state of the mind strongly influences the state of the body; I think we’ve all experienced how health suffers during stressful times. Generally less appreciated is the power of the body to influence the mind. Through mindful movement and breathing, the body holds promise as a vehicle to work with the mind... (click the title to read more)

5 Types of Balance

Uh Oh... Look at all the shoes! The Saturday 9am class is always crowded, but based on the mountain range of flip-flops, loafers, and tennis shoes, it looks like today is going to be sardines. It’s 9:01 as you scan the room through rows of yogis and yoga paraphernalia... (click the title to read more)

Challenging Ourselves To Grow In Our Practice

Within the hustle and bustle of our lives, sometimes our yoga practice can take the backseat. Perhaps we have just become bored or stagnant in our practice. There have been times in my life where I definitely have fallen into both of those traps and I always pay for it physically, mentally, and emotionally... (click the title to read more)

A Lesson in Ahimsa

Just about a year ago, I underwent a major surgery. As I made preparations to be out of work for possibly several months, I shared my situation with Diane Butera, and she immediately found coverage for my gentle & restorative class. She assured me that I was not alone, and that my class would be there for me when I was ready to return... (click the title to read more)

Keeping Your Practice Alive

Imagine a beautiful garden, lush and green, blooming with the fruits of your labor. Think about the time and attention it would take to not only grow the garden, but to maintain it and work with its changing needs. Now imagine how the garden would look if it was not tended to for a week, a month, or a year... (click the title to read more)

A Place of Profound Relaxation

The practices of intention setting and visualization hold an almost magical power for me. Many teachers and authors from a wide range of backgrounds have taught these practices and their benefits. In Seven Habits of Highly Effective People, Steven Covey shares that all things are created twice... (click the title to read more)

In Rhythm With The Seasons

I love summer. I love the feeling of the sun warming my skin. Long summer days by beautiful Oregon rivers, gathering with friends to share the summer’s bounty. As summer wanes and the days grow shorter and the mornings hold a whisper of autumn in the chilled air, a pit of loss always develops deep in my belly. I am a true Oregon baby... (click the title to read more)