november pose: hero

Virasana 

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

Benefits:

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

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

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.

Benefits:

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

new journey, new beginnings...

That is the title of my life right now. I recently got married to my high school sweetheart and moved to a different city all in the span of two months! I had many emotions going into the big move, and this is the joy of living..it's unpredictable. When life throws you an opportunity, go for it!

I had to leave a career that I was passionate about, leave the students who I adored and then start all over again. I really could do whatever I wanted...and so here I am. Working at a company who made me find my yoga calling in the first place - lululemon athletica. It seems that I am going backwards, yet I see this as a sign for my future. The goals I had originally, got put on hold because of my teaching and studio career, however I am slowly reliving them (in a different language none the less!). - going back to my French roots ;)

I am a firm believer that everything happens for a reason. This is the journey I have been given, this is the path I am supposed to take. Live, Laugh and Love everyday and the rest will follow naturally

Breathe deeply...

summer pose : dancer!

I know, I know..I've done this pose already but I can't help but repost it. This is my ultimate favourite pose...can't you tell?! This summer has flew by, and I swear I'm not trying to be lazy. I just wanted to give something people can do that makes them feel good and also put a smile on your face this summer.

Check out 'how to do it' here, and give it a try!

Have a wonderful and safe summer everyone 

xo

may pose: monkey

How to do it: 

1. From downward dog, look towards your hands and step your right foot forward. Drop your left knee down.

Hanumanasana

2. Start to walk your right foot forward, straighten your leg and flex your foot. You may stay here and fold forward over your leg.

 3. Root down through your right heel and keep your hips squared.
 4. To go deeper, slide your left knee back and begin to straighten your back leg. Keep your pelvis levelled and energize both of your legs. Go to your limit until you feel the stretch.
 5. You may stay on your fingertips, or use blocks as support.
 6. To go deeper, reach your arms overhead or fold over your front leg.

Stay for 15-30 breaths and slowly press into your palms to come up, bending into your front knee to push back into downward facing dog. *Repeat on the left side

Benefits: 

• Stretches the thighs, hamstrings and groins. 
• Stimulates the abdominal organs
• Helps to open the hips and increases overall flexibility, balance and alignment 

april pose: pigeon

How to do it:

1. Starting in downward dog, lift your right leg up into the air, bend your knee and open up the hip. 

2. Look forward, and bring your right knee behind your right wrist, keeping your thigh parallel to the mat.

3. Try to keep your back leg straight, and slowly slide your right shin and foot forward until its comfortable for you. 

4. Work towards keeping your hips squared and release your pelvis closer towards the floor. 

5. Press your fingertips into the floor to lengthen the spine.

Hold for a minute, and if you feel stable, walk your hands forward to fold over your front leg. To come out, slowly press into your palms to lift your hips up and come back to downward dog. Repeat on the left side

Benefits:

• Stretches the hips, thighs, groins and psoas
• Stimulates the abdominal organs 
• Opens the shoulders and chest 

march pose: wheel

Urdhva Dhanurasana

How to do it:

1. Start lying on your back with your knees bent. Separate your feet hip distance apart and start to walk them back towards your hips so you can touch the back of your heels.
2.  Bring your hands behind you, bend your elbows back, palms flat on the floor, and fingers pointing towards your shoulders.
3. Press into your palms as you lift your hips to bring the crown of your head to the floor
4. Take a deep breath in, and as you exhale firm your legs, press into your feet and hands to lift your head off the floor then straighten the arms.

Relax the head, soften your glutes and keep your feet parallel to the mat. Stay for 5-10 breaths then slowing tuck your chin in, bend your elbows and slowly lower down to the floor. Hug your knees into your chest and rock side to side to massage your low back.

Modification: bridge pose

Benefits:

• Strengthens the arms, legs, abdomen and spine
• Stretches the chest and lungs 
• Increases energy 

my little yogis!

Introducing the first footage from Rogers Television YRL, check it out HERE

let life's rhythm find you!

"There is purpose, meaning, and rhythm to each step, each beat of your life. Each step, each feeling, each beat of your life is another mile traveled on your journey, your journey to your heart. 

If you've lost your way and can't find life's rhythm, don't worry. Keep your heart open and it will find you." -Melody Beattie 

february pose: dolphin

How to do it:

1. Begin on all fours. Lower onto your forearms. Grab opposite elbows to measure up the distance, then interlace your hands in front of you.
2. Make sure your elbows stay shoulder width apart.
3. Start to curl your toes under, lifting your knees off the floor. Straighten your legs and walk your feet in a bit closer towards your face.
4. Press your forearms into the floor, lengthen the spine and pull your shoulders away from your ears.
5. Let your head hang from the floor, no pressure in the neck.

Stay for 10-15 breaths, then drop your knees and rest in child's pose.

Benefits:

• Strengthens the core, arms and legs
• Calms the brain and helps relieve stress and fatigue
• Improves digestion 

pura vida

missing CR...

january pose : side plank

Vasisthasana

How to do it:

1. Start in plank pose, bringing your shoulders over your wrists. Bring your feet together and start to shift your weight into your right hand and roll onto the outer edge of your right foot (stacking your feet). *You may also put one foot in front of the other, or step your left foot forward halfway up your mat for modification.
2. Bring your left hand to your left hip for balance. Lift and open your chest. Once your stable reach your top arm up.
3. Shift your gaze up to your extended hand. Avoid sinking in your hips, stay strong in your body and lift up through your right hip.

Stay for 5-10 breaths then slowly push back to downward dog for a breath and repeat on the left side

Benefits: 

• Strengthens the core, arms and legs
• Improves sense of balance
• Stretches the side body, wrists and legs