Monday, March 24, 2014

march pose: eye of the needle

How to do it:
1. Start lying on your back with your knees bent
2. Lift your right foot off the ground and cross your ankle just above your left knee
3. Flex your foot and reach your right hand through your legs and interlace your hands on the back of your left thigh
4. Keep your right foot flexed to protect your knee. As you pull your left thigh closer, draw your right knee away from you, feeling the stretch on the outer right hip
5. Relax your shoulders

Stay for 30sec to a minute, breathe deeply, release and switch sides


  • Stretches the legs and safely open the hips 
  • Increases range of motion in the lower body 
  • Calms your nerves

Friday, February 28, 2014

february pose: wild thing

How to do it:

1. Starting in downward facing dog, raise your left leg up, bend your knee and open up the hip.
2. Begin to shift your weight onto your right arm and roll onto the outer edge of your right foot.
3. Place your left foot behind you, "flipping your dog", staying on the ball of your left foot and knee bent.
4. Lift the chest, arch your back and reach your left arm up and over.
5. Relax the head back, softening into your throat.

Stay for 5-10 breaths, then come back to downward facing dog. Repeat on the left side.


  • Builds strength in your shoulders and upper back
  • Opens up the chest and lungs
  • Strengthens the legs and back

Friday, January 31, 2014

january pose: locust

How to do it:

1. Start lying on your belly with your arms along side your body palms facing up and forehead resting on the ground.
2. Bring your legs together, push into the tops of the feet to engage your legs so your knees are off the ground
3. Take a deep breath in, and as you exhale lift your chest, arms and legs away from the floor.
4. Keep your gaze down or slightly forward so your neck is long and in line with your spine.

Hold for 5-10 breaths then slowly lower resting your head to one side. Relax your arms and legs.


  • Strengthens the back arms and legs
  • Stretches the shoulders, chest, belly and thighs
  • Stimulates abdominal organs
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Wednesday, January 1, 2014

new year, new YOU! Happy 2014

December was a crazy month - holiday madness in full a good way! I started teaching at a local gym, went home to celebrate my birthday with my near and dearest, worked like crazy and spent our first Christmas together in Montreal. Needless to say, no time for a pose of the month:(

2013 was a great year, and 2014 will be even better. New beginnings, new memories, new adventures. Live your life to the fullest and take action for YOU.


Friday, November 29, 2013

november pose: hero

How to do it:

1. Start on your hands and knees with the tops of the feet on the floor, bring your legs together and sit back on your heels. For more advance, separate the feet and sit between your heels making sure your ankles are not splaying out to the sides.
2. Maintain a nice flat back reaching up the crown of the head and soften your shoulders.
3. Modification: kneel on a folded blanket or mat to protect your knees and you may sit on a block if your sitting bones aren't evenly aligned.
4. Close your eyes, rest your hands on your thighs and stay here breathing evenly for 30 seconds to a minute.

To come out, slowly life your hips off your heels slightly and shift your weight over to one side. Extend your legs out in front of you to shake it off


  • Stretches the thighs, knees and ankles
  • Strengthens the arches of the feet
  • Improves digestion and calmes the nerves 

Wednesday, October 30, 2013

october pose: play!

I had the pleasure of trying two new types of yoga during my first three months here in Montreal: Acro and Anti-gravity. Both are very different, yet have the same end results: FUN!

This type of acro was very fluid than traditional acro/partner work. It was a form of dance that made me learn new ways that my body could move. I worked with two incredible artists from the city, Melanie and Costa. Their dynamic form of teaching had me expressing myself and teaching them! Broken toe and all, Costa was my supportive base in this shot ;)

Anti-gravity yoga is done by using silks to help you move in different directions and really get deeper into the stretches and truly find the best expression of yourself. It was a form of fitness, moving to the beat, knowing your limits and allowing yourself to let go! My teachers Suaad and Shana are such strong women and are so inspirational!

The theme for this month, (even though it is coming to an end), is PLAY! Find that inner child in you and let go, set yourself free and be open to new ways of expression. Live, Laugh and Love xo

Friday, September 27, 2013

september pose: legs up the wall

How to do it:
1. Start by sitting next to a wall. Turn your body so your side is facing the wall and bring your seat as close to the wall as possible.
2. Take a deep breath in and as you exhale, swing your legs up the wall and bring your shoulders and head softly on the floor.
3. Position your body so your hips come as close to the wall as possible. For more support, you can place a bolster or blanket underneath you.
4. Your arms can stay by your side palms facing up or over your head.

Most importantly, make sure you are comfortable, stay with your breath and relax into this sweet pose for up to 10 minutes. To come out, slowly bend your knees, place your feet flat on the wall and roll over to your right side.


  • Mild inversion to help calm your nerves and relaxes the mind
  • Relieves mild backache
  • Gently stretches the back of the legs