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revolved head to knee pose pdf

Weekly Class Theme: Self-compassion

By Weekly Class ThemeNo Comments

This week we’re focusing on self-compassion and what better way to honor that than trying to get into the posture Revolved Head to Knee pose?

Parivrtta Janu Sirsasana, translated as Revolved Head-to-Knee Pose, is a seated twist and side bend that offers a deep stretch through the entire side body. This posture lengthens the spine, opens the rib cage, and stretches the hamstrings, hips, and shoulders. Often described as both grounding and expansive, the pose encourages spacious breathing while cultivating stability and awareness through the torso.

In this sequence, we focus on creating length through both sides of the waist, anchoring through the sitting bones, and rotating the chest upward toward the sky. Emphasis is placed on extending through the reaching arm while maintaining a steady foundation through the legs. These actions help develop the mobility and strength necessary to safely explore the full expression of Revolved Janu Sirsasana.

Practicing this pose allows us to be mindful of how far our body can/is willing to go. This posture teaches us compassion and the intent skill of listening in order to find ourselves in a comfortable place. This peak pose can also be attempted with a chair, strap, and other yoga props to make it more accessible.

As we think about self-compassion, try to honor where your body wants to go today and thank it for all it does for you in times of movement!

Puttering/Warm-Up:

  • Sukhasana (incorporated side leans, reaching up and over to each side to lengthen the sides of the body)
  • Seated Wide Leg Forward Fold (gentle stretching in this posture to get comfortable with lengthening the legs out)
  • Downward Facing Dog
  • Three Legged Dog
  • Anjaneyasana
  • Prasarita Padottanasana
  • Low Lunge Twist
  • Downward Facing Dog > Plank > Cobra

Sun Salutations:

  • Surya Namaskar A (3-4 Rounds)

Standing:

  • Warrior 2
  • Extended Side Angle
  • Peaceful Warrior
  • Prasarita Padottanasana
  • Skandasana

Balance & Twists:

  • Chair
  • Revolved Side Angle
  • Seated Spinal Twist
  • Downward Facing Dog
  • Three Legged Dog
  • Yogi Squat

Peak Pose:

  • Revolved Janu Sirsasana (image shows the yogi leaning forward, instead you’ll reach your arms up and over your extended leg, twisting your torso to grab onto your foot or ankle)

Wind Down Poses:

  • Supta Baddha Konasana
  • Bridge Pose
  • Supine Twist
  • Savasana

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March 10, 2026
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Mindfulness for Self-compassion

By MindfulnessNo Comments

Mindfulness and self-compassion invite us into a different way of relating to ourselves. One that softens the harshness of self judgment and helps us meet our inner world with steadiness and care. In a culture that often celebrates perfectionism, productivity, and self criticism as motivators, it can feel unfamiliar to turn toward our own pain with kindness. Yet research across psychology, neuroscience, and contemplative traditions shows that treating ourselves with compassion is not indulgent; it is profoundly strengthening. This article explores the foundations of mindfulness, sympathy, empathy, and compassion, and then turns inward to examine how these same qualities can transform our relationship with ourselves. Through understanding, practice, and gentle awareness, self compassion becomes a powerful tool for emotional resilience, growth, and wellbeing.
So, lets first understand what is mindfulness.

Mindfulness and self-compassion: The relationship between them

Mindfulness is the practice of bringing gentle, nonjudgmental awareness to the present moment. It means paying attention to what is happening in your mind, body, and environment with openness rather than resistance or criticism. Instead of getting swept up in worries about the future or replaying past events, mindfulness invites you to notice your experience as it unfolds, your thoughts, emotions, sensations, and surroundings with curiosity and acceptance. This simple shift in attention helps create space between you and your automatic reactions, allowing you to respond to life with greater clarity and steadiness.

At its heart, mindfulness is about learning to be with yourself as you are. It doesn’t require you to feel calm, peaceful, or positive; it only asks that you notice what is already present in the moment. Over time, this practice strengthens emotional awareness, reduces reactivity, and builds a sense of inner stability. By grounding you in the present, mindfulness becomes a foundation for self-compassion, because you can’t offer kindness to yourself if you’re not aware of your own suffering in the first place. When you can pause, breathe, and observe your experience with care, you create the conditions for healing, resilience, and a more compassionate relationship with yourself.

Sympathy, Empathy & Compassion

Brain research explains the three different types of empathy; sympathy, empathy, and compassion and this helps us navigate our relationships with greater clarity and emotional intelligence. Although these terms are often used interchangeably, they describe distinct ways of relating to another person’s experience. Each engages the mind and body differently, and each has unique effects on our wellbeing. Recognizing how they differ allows us to respond to others’ suffering in ways that are both supportive and sustainable.

Sympathy

Sympathy is a form of cognitive empathy; the ability to understand what another person is thinking or going through without necessarily sharing their emotional experience. It’s perspective-taking, we recognize someone’s situation, we can imagine how it might feel, and we acknowledge their difficulty. This capacity develops through experience, learning, and social awareness. Importantly, sympathy does not require us to feel the other person’s emotions. It’s understanding about their feelings rather than feeling what they feel in our own body.

Empathy

Empathy is affective or emotional empathy, where we actually resonate with another person’s emotional state. Instead of simply understanding their pain, we feel a version of it in our own body.

Because empathy relies on the same neural circuits that process distress and pain, it can lead to empathic fatigue or burnout, especially in caregiving professions. When we repeatedly absorb others’ suffering, our own emotional resources can become depleted.

People who are more attuned to their own internal states, through practices like mindfulness, tend to be more capable of empathic resonance. Awareness of our own feelings opens the pathway to sensing others’ emotions.

Compassion

Compassion goes a step beyond empathy. It includes empathic concern; the warm, caring motivation to help alleviate another person’s suffering. With compassion, we still connect with the person’s experience, but we don’t get swallowed by their distress. Instead, we respond with stability, kindness, and a desire to support.

Compassion activates the brain’s reward circuitry, which is associated with positive emotions, motivation, and resilience. This is why compassion:

  • Does not lead to burnout
  • Buffers against empathic distress
  • Promotes emotional wellbeing
  • Strengthens connection without overwhelming us

Where empathy can drain us, compassion can energize us. It transforms emotional resonance into constructive action. Compassion is not just “feeling for” someone, it’s “feeling for them and wanting to help,” grounded in warmth rather than emotional overload.

This shift from absorbing suffering to responding with care, is what makes compassion sustainable. It allows us to remain present with others’ pain while staying anchored in our own emotional balance.

What does self-compassion really mean?

Showing compassion to yourself isn’t fundamentally different from showing compassion to someone else. The word itself comes from Latin roots meaning “to be with suffering,” and that’s really the essence of it. Think about a moment when a close friend was hurting. First, you had to notice their pain. Then, if what you felt was genuine compassion rather than sympathy, you recognized that struggle and imperfection are part of being human, and then you would soothe and support them.

Self-compassion is simply turning that same attitude inward. It’s offering yourself support when you’re going through something difficult, feeling inadequate, or dealing with a mistake. Instead of brushing off your pain or getting swept up in harsh self criticism, you pause long enough to acknowledge, “This is really hard right now,” and ask how you can care for yourself in that moment.

Rather than attacking yourself for your flaws or shortcomings, self compassion means meeting your imperfections with understanding. No one ever promised you had to be perfect. You can still work toward healthier or happier ways of living, but the motivation comes from caring about yourself, not from believing you’re unworthy as you are.

Most importantly, self compassion involves accepting your own humanness. Life won’t always unfold the way you want. You’ll face frustrations, losses, mistakes, limitations, and disappointments. Everyone does. The more you allow yourself to acknowledge this shared reality instead of fighting it, the easier it becomes to extend compassion both to yourself and to others moving through the same human experience.

The elements of self-compassion

1. Self-kindness vs. self-judgment: Self-compassion involves treating ourselves with warmth and understanding when we’re hurting, falling short, or feeling inadequate. Instead of brushing aside our pain or attacking ourselves with harsh criticism, we respond with the same supportive tone we’d offer a trusted friend, coach, or mentor. This gentle inner stance helps us feel safer, steadier, and more capable of facing challenges or making meaningful changes.

2. Common humanity vs. isolation: Self-compassion is grounded in the recognition that struggle is part of being human. When we’re suffering or make mistakes, it’s easy to slip into the belief that we’re uniquely flawed or alone in our experience. In reality, every person knows vulnerability, imperfection, and hardship. When we practice self-compassion, we remember that our difficulties connect us to others rather than set us apart.

3. Mindfulness vs. over-identification: Self-compassion requires a balanced, mindful awareness of our pain, acknowledging it without minimizing or magnifying it. Treating ourselves as we would treat a friend, helps us step back from our habitual reactions and see our situation with clearer perspective. Mindfulness lets us face our discomfort with acceptance of what’s happening right now, and this prevents us from becoming entangled in overwhelming thoughts or emotions.

Benefits of self-compassion:

  1. Calms the nervous system and reduces anxiety & depression – Self-compassion helps shift the body out of a chronic threat state by replacing harsh inner criticism with warmth, understanding, and emotional safety. When you speak to yourself gently or offer a soothing gesture, your nervous system responds much like it does when comfort comes from someone you trust. This can activate calming biological pathways, including the release of oxytocin, which supports feelings of connection and security. Over time, this reduces the intensity of stress reactions and helps prevent the spirals of anxiety and depression that often arise from relentless self-judgment. By treating yourself as someone worthy of care, you create an internal environment where difficult emotions can settle rather than escalate.
  2. Strengthens self esteem and self worth – Self-compassion nurtures a stable, grounded sense of self esteem that isn’t dependent on achievement, comparison, or external approval. Instead of tying your worth to perfection or performance, you learn to value yourself simply because you are human. This shift encourages kinder, more realistic self talk and helps you see mistakes as experiences rather than personal flaws. Over time, this fosters a deeper sense of self acceptance; the ability to acknowledge your strengths and limitations without shame. When you consistently respond to your own struggles with understanding, you reinforce the belief that you deserve care, which strengthens both confidence and emotional stability.
  3. Fosters courage and a growth mindset – Self-compassion reduces the fear of failure, making it easier to step into new experiences and challenges. When you know you won’t attack yourself if things go wrong, you become more willing to take risks, explore unfamiliar territory, and stretch beyond your comfort zone. This creates the ideal conditions for a growth mindset; the belief that abilities can be developed and that mistakes are part of learning rather than evidence of inadequacy. With self-compassion, you can approach challenges with curiosity instead of defensiveness, remain open to feedback, and stay engaged even when progress feels slow. This mindset fuels resilience, creativity, and longterm personal development.
  4. Strengthens coping skills and builds resilience – Self-compassion enhances your ability to navigate difficult emotions by encouraging you to meet them with patience rather than avoidance or self blame. When you acknowledge your feelings with kindness, you create space to process them without becoming overwhelmed. This supportive inner stance helps you stay grounded during stressful moments and gives you the emotional bandwidth to respond thoughtfully instead of reacting impulsively. Over time, this builds resilience; the capacity to recover from setbacks, adapt to change, and continue moving forward even when life feels challenging. A compassionate inner voice becomes a steady anchor, helping you weather adversity with greater strength and stability.
  5. Increases life satisfaction – When you spend less time attacking yourself and more time viewing setbacks as opportunities to learn, life feels lighter and more fulfilling. Letting go of constant selfcriticism frees up energy for meaningful activities, relationships, and joy.
  6. Improves relationships – Being kinder to yourself naturally extends to how you treat others. Self-compassion fosters patience, empathy, and emotional balance, qualities that strengthen connection. When you feel more at ease internally, you show up with more openness and generosity in your relationships. Self-compassion helps you stay open to learning rather than defending your ego. When mistakes don’t feel like personal flaws, it becomes easier to consider new perspectives, challenge your assumptions, and grow. This mindset makes you more adaptable and confident in the face of change.
  7. Nurtures a more peaceful and inclusive world – Practicing self-compassion can expand empathy outward. When you recognize your own struggles as part of being human, it becomes easier to extend compassion to people from different backgrounds, beliefs and views. This shift can reduce prejudice, increase tolerance, and support social connection. In this way, self-compassion contributes not only to personal wellbeing but also to healthier communities, more inclusive societies and a more peaceful world. In The Book of Joy, the Dalai Lama said “It is clear that the only way to truly change our world is through teaching compassion. Our society is lacking an adequate sense of compassion, sense of kindness, and genuine regard for others’ well-being. So now many, many, people who seriously think about humanity all have the same view. We must promote basic human values, the inner values that lie at the heart of who we are as humans.” This idea is worth lingering with for a while…

A simple self-compassion practice:

When you’re facing a difficult moment, something weighing on you or creating stress, bring yourself into any comfortable position, whether sitting, standing, or lying down. Then gently:

  1. Allow yourself to feel the raw sensations of tension or discomfort in your body.
  2. Remind yourself that you’re not alone. Everyone struggles at times, and many others have felt exactly what you’re feeling.
  3. Send yourself kind wishes. Place your hands over your heart or use any soothing touch that feels comforting. In your own words, offer yourself kindness that fits the moment. Keep the phrases simple, sincere, and directed toward your wellbeing. You might choose phrases like:
    • May I learn to love and accept myself
    • May I forgive myself
    • May I be strong and vital
    • May I be patient
    • May I be happy, healthy and safe

This simple practice can be used anytime, not only in moments of difficulty. It can be done day or night, as often as you need. With consistent practice, it gradually strengthens your capacity for self-compassion and makes it easier to access during times of stress.

Helpful reminders for self-compassion

Self-compassion is for many of us, a completely new way of relating to ourselves. Research shows that the more we intentionally practice kindness toward ourselves the more naturally self-compassion becomes part of our daily habits.

There are a few important things to remember, whether you’re just beginning or have been practicing for a while.

  1. Self-compassion is about goodwill, not about feeling good: Even though its purpose is to ease suffering, we can’t always change what’s happening in the moment. If we use self-compassion as a way to push pain away or fight against it, we often end up feeling worse. Instead, we acknowledge the difficulty of the moment with mindfulness, respond with warmth and care, and remember that imperfection is part of being human. This approach helps us hold ourselves with love and connection, offering the support we need to endure pain while creating the conditions for growth and transformation.
  2. Self-compassion may bring up old pain: Some people notice that their discomfort actually intensifies when they begin practicing self-compassion. When we open our hearts to kindness, old wounds may surface. As the sayings go, “When we give ourselves unconditional love, we discover the conditions under which we were unloved.” The good news is that mindfulness and self-compassion give us the tools to meet this old pain gently, allowing healing to unfold naturally.
    Because of this, it’s important to let yourself be a slow learner. If you ever feel overwhelmed by strong emotions, the most compassionate response may be to pause. You might shift your attention to your breath, feel the ground beneath your feet, or engage in simple acts of self care like taking a walk or cuddling a pet. These small gestures reinforce the habit of self-compassion by giving yourself what you need in the moment. Over time, these seeds of kindness take root and grow.

Why is self-compassion important?

Cultivating self-compassion is not a quick fix or a technique to master overnight. It’s a lifelong practice of returning to ourselves with patience and care. As we learn to meet our struggles with understanding rather than judgment, we create the inner conditions for healing, clarity, and genuine change. Over time, this practice not only supports our own wellbeing but also expands our capacity to show up for others with greater presence and warmth. In a world that often pulls us toward selfcriticism and comparison, choosing compassion for ourselves and for others, becomes a quiet but powerful act. Each moment of kindness plants a seed that can grow into resilience, connection, and a more humane way of living. And perhaps that is where meaningful transformation truly begins, not in striving to be perfect, but in learning to be gently, courageously human.

If this sparked curiosity about how mindfulness can support your daily life, you’re invited to explore my mindfulness course, which offers simple, accessible practices to help you cultivate awareness, calm, and a more grounded way of moving through life.

March 9, 2026
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International Women's Day Weekly Class Theme

Weekly Class Theme: International Women’s Day

By Weekly Class ThemeNo Comments

This Sunday, March 8th marks a very important day for all ladies everywhere! It is a day we relish in the success of our accomplishments and recognize the true power and grace of women all across the globe.

At YogaRenew, we are so lucky to connect with the most brilliant of women and witness their strength, courage and passion through the practice of yoga. This week’s class theme will be concise yet powerful — exemplifying the sometimes subtle grace and resilience women display every single day. In this class, we’ll work towards Handstand (Adho Mukha Vrksasana), cooling down with Wheel pose (Urdhva Dhanurasana) as our  backbend until finding the powerful stillness of Savasana!

All week at YogaRenew, we will be honoring the fearless, influential, intelligent, creative, and caring women throughout the world and we hope with this week’s class theme, you can do that, too! International Women’s Day is truly a day to relish in all the accomplishments made and continue to be made each and every day by our lady leaders, movers, and shakers. Happy practicing and Happy International Women’s Day!

Puttering / Warm-Up:

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

Balance & Twists:

Peak Pose & Prep:

Wind Down:

March 3, 2026
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International Women's Day Hero

She Leads: The Women of YogaRenew & Their Stories

By Lifestyle & WellnessNo Comments

We decided to highlight some of the leading ladies behind many of the courses, classes and events of YogaRenew. In light of International Women’s Day, we asked them to share their story about what Women’s Month means to them and some of the ways in which women (including themselves) and yoga impact this great, vast world.

Here is what they had to say:

Lisa Bermudez

Lisa Bermudez jumping out of a plane, skydiving

Yoga has taught me that leadership is less about being the loudest voice in the room and more about being the most regulated one. The women in my life and field have shown me that steadiness, care, and consistency are what truly guide people home to themselves. I am currently rising into a deeper trust in my voice while also resting back from the belief that I have to hold everything alone.

Mélie Purdon

Mélie Purdon sitting on a staircase in half Marichyasana

No one goes through more fluctuations of body, mind, and hormones than women. And yet the fitness and yoga worlds keep asking us to be consistent—to show up with the same devotion, the same stamina, the same output, no matter what.

What truly became the catalyst for my own practice—and for the way I show up in this field—was studying these changes and developing my powers of observation, so I could serve my students no matter what stage of life they were in. It became about reminding people that yoga is made of many parts. All of them human.
Yoga is not a static practice, even though it’s often depicted that way. It’s not set in stone. It’s meant to evolve, to shift, to respond. Once you realize that, there isn’t a day when your yoga practice can’t carry you through. You show up, and it meets you where you are. It holds whatever you need it to hold.

Lindsey Rozmes

Lindsey Rozmes sitting in a chair headshot

If yoga is the practice of remembering oneness, then leadership is the practice of protecting it. Teaching has shown me that taking the seat of the leader is not about ego, it is about tending to the collective experience. The strongest leaders are willing to be seen, to bring others into that light, and to honor that the beauty of this work lives in the space between us.

Julie Pasqual/Jamuna Jaya Devi Dasi

Julie Pasqual's hand playing a harmonium

To be at the front of a yoga class, is to represent yoga, and because of that I MUST live the ideals of yoga in order to live a life of integrity. The Bhagavad Gita tells us “What great men do, others follow.” I am not “great,” but I hope I can inspire those I teach to at least try their best.

Alyssa Bruno

Alyssa Bruno in full wheel

Teaching yoga has helped me improve both my leadership skills and just my overall communication, public speaking and annunciation skills SO much! It just forces you to learn how to take control of the room – you need to learn how to properly guide people and how to effectively and efficiently communicate and those skills have now spilt over into my everyday conversations and work! It’s a skillset I am SO proud of now and it is because I’m used to teaching to a room full of people on a regular basis!

Kate Lombardo

Kate Lombardo hugging her two children

Yoga has taught me how true, embodied strength– in life and in work– can come from a place of groundedness and ease instead of forcefulness and hustle. It’s helped me to realize that there’s so much power in slowing down, taking a breath, and making a decision or step forward from that space as opposed to always be “grinding and pushing” through life. It feels better for me and for all of those I come in contact with.

Rajaa Azouqa

Rajaa Azouqa in Dragonfly pose

If you know me, you know I created the mindfulness and mindful eating courses here on YogaRenew’s platform. You know I teach therapeutic yoga and somatic healing. You know I meditate for 90 minutes each day and unwind with yin and restorative practices in the evening. That soft inward work is sacred to me.

And yet, at 53, I’m choosing to share another essential priority in my practice; strength. Building and maintaining muscle isn’t about aesthetics, it’s about longevity, resilience, and independence. It’s about carrying my groceries with ease, climbing stairs confidently, traveling freely, hiking, paddle boarding, dancing, and standing tall without chronic aches and pains. Strong muscles support strong bones, enhance mood, and even help delay cognitive decline as we age.

For me, yoga is the bridge that holds it all; softness and strength, discipline and fun. This strenuous practice reflects my commitment to aging with vitality, dignity and choice. To every woman reading this: stay strong, not just in spirit, but in body. Your strength is your freedom.

Isabel Lagana

Isabel Lagana in front of the YogaRenew Headquarters front desk holding her 200 hour ytt certificate

I was part of the first in-person 200 hour training (Dec 2023 grad!) and I loved my entire experience. I think the our sequencing methodology, learning how every phase of a flow has an appropriate energetic value, is what anchored the writing of my short film, which privately premiered there two years later. I’ll never cease being amazed by the wisdom of the body and YogaRenew taught me how to bring the wonder of that work on the mat into my day to day.

Carlie Davis

Carlie in Warrior 2 in front of the NYC skyline in Hoboken, NJ

I have always been a student. I love learning from other people, especially people I admire. Naturally, when I like someone’s energy or way of being, I listen more closely. In my almost 9 years of consistent yoga practice, I’ve had so many yoga teachers that have inspired me and taught me more than I could have ever imagined. I have found that when you look up to someone, it’s because they embody something already present within yourself. Their leadership was a beacon in the night, showing me what is possible.

My favorite teachers have been women who are not afraid to take charge, who offer compassion to all, and who most of all, show up completely, and unapologetically, themselves. In this way, leadership means to show through example. Both as a student, and teacher of yoga I’ve learned leadership is walking your own path as a lighthouse for others to do the same.

Dari Dambaeva

Dari on the beach in Tree Pose

I was first drawn to yoga for the philosophy – it felt intuitive, almost instinctive. As life became more focused on measurable progress, my practice followed, growing stronger, deeper and more performance-driven.

Through seasons of strength, injury, and rebuilding, I found my way back into my body. That shift from performance to presence feels a lot like becoming a woman – moving outward into expectation, then choosing to return home to yourself.

Emma O’Connor

Emma O'Connor with one hand on her belly, one hand on her heart, eyes closed, gently smiling

The impact of the women in my life begins before I can even remember… quite literally from the womb. My mom took me with her to yoga class while she was pregnant, already introducing me to a way of being that honored the connection between mind, body, and spirit. Her belief that health is not just physical, but deeply emotional and energetic, laid the foundation for how I move through the world today. From the very beginning, I was surrounded by a woman who trusted her intuition, valued inner awareness, and modeled what it looks like to care for yourself holistically.

As I grew, that foundation expanded through the many women who shaped me along the way. In my family, I witnessed strength expressed through quiet perseverance, deep compassion, humor, and an unwavering sense of loyalty. These women taught me that showing up—again and again—matters. That love can be both gentle and fierce. That resilience doesn’t always look loud, but it is always powerful.

Beyond my family, I’ve been profoundly influenced by women who stepped into my life as mentors, coaches, teachers, and friends. I’ve been lucky to learn from women who led with integrity, who trusted their voices even when it felt uncomfortable, and who encouraged me to do the same. Yoga teachers at YogaRenew in particular have left a lasting mark on me, not just through physical practice, but through how they embodied presence, confidence, and authenticity. They showed me that leadership doesn’t have to be rigid or hierarchical; it can be rooted in empathy, curiosity, and connection.

One of the most meaningful lessons I’ve learned from the women in my life is that there is room at the table for all of us. Instead of competition, I’ve been shown the power of collaboration. Instead of comparison, the beauty of celebration. Time and time again, women have reminded me that lifting each other up creates more space, not less—and that success is not a limited resource.

Because of these women, I carry a deep belief that women are capable, intuitive, resilient, and endlessly creative. I believe we can accomplish anything we truly believe in, especially when we support one another along the way. The impact of the women in my life lives not only in what I do, but in how I do it with intention, compassion, and a commitment to community.

I hope to continue honoring the women who shaped me by embodying the values they passed down like self-trust, courage, and connection and by being a source of support and encouragement for others. In doing so, I carry their impact forward, creating space for more women to step fully into who they are meant to be.

What has yoga taught you about leadership?
Yoga has taught me that leadership begins with listening, especially to my own body, breath, and intuition. In both my teaching and my life, I’ve learned that the most powerful leadership is grounded, compassionate, and embodied rather than performative. When I lead from presence and authenticity, I create space for others to feel safe, seen, and empowered to trust themselves too 🙂

What would you tell your younger self?
I love this question, I think about lil me a lot and would tell her that she is full of love and light, and that her way of moving through the world is more than enough. I connect with her through crafting, playful movement and anything that simply feels good. I would remind her to keep shining, because when she follows what feels good, the right path always finds her!

Joanne Silver

Joanne Silver in a floral dress, smiling, with her hand on her hip
As a woman, what would you tell your younger self?
I would tell my younger self to keep showing up with authenticity and compassion, even on the days she feels unsure. I would encourage her to trust that confidence in her teaching will come from finding her own voice and teaching from her heart. I would also tell her not to doubt her abilities and that one day she’ll be making a living in a job she truly loves, teaching private clients in Manhattan and leading yoga retreats around the world!

Magda Usarek-Witek

Magda in a seated wide legged forward fold, leaning forward to rest her gently smiling face in her palm.

Yoga has taught me to be confident and stick to my instincts – trust that I know more than I give myself credit for.

Yoga also taught me to advocate for myself and ask for what I want! Sometimes life presents itself with opportunities, but other times we can’t just wait for them to come to us. I learned to build trust in my own instincts, knowledge, and intuition. I started asking for what I wanted and knowing when the timing was right. More importantly, the practice gave me the ability to let go of the attachments to outcome.

It helped me find my voice, to speak clearly and concisely, which has helped me in my other jobs and personal relationships.

Katie Healy

Katie Healy throwing rose petals all around her as she screams with her eyes closed

I’m currently rising into intuition over analysis, trust over perfection and surrender over control. I know how to be in the “doing” and achievement of life really well but the astrology of my soul actually wants me to learn the opposite, to trust and surrender. The greatest lesson I’ve learned continuously in my life is that not every “problem” can be solved by doing more. I would tell my younger self exactly that! And that most structures & systems are not going to work for you so don’t force yourself into them. You are meant to go your own way so listen to that. All the rules are fake, do you.

Natalia Ramos

Natalia holding her beautiful little toddler

For me, yoga has been less about leadership and more about mothership. Because the most advanced yoga I have ever done has nothing to do with what happens on the mat. It happens in all the messy, unglamorous, beautifully ordinary moments of being a mother. That is where the real practice lives, in the day to day.

The mat, the meditation, the asanas, those things help me get through it. They are the preparation, not the destination. And no matter how many years I have practiced, I still lose my patience, I still get overwhelmed. We are all works in progress, perfectly imperfect.

But here is what yoga keeps teaching me: you cannot pour from an empty cup. Caring for myself first is not selfish, it is necessary. When I tend to my own inner world, I become more present and grounded for the people who need me most. That is the real leadership lesson, mothering myself first.

Lucianna Silvestri

Lucianna Silvestri sitting crossed legged on a rock with sunglasses on, smiling at the camera

The women in my life have shaped me in so many ways. Some have guided me with words and others by example. Some of the women in my life have been safe spaces, and others have been mirrors. The women in my family have taught me resilience. They showed me what it looks like to hold families together, to move through uncertainty with grit and grace, and to keep going even when things feel heavy. From them, I learned strength. The women in the yoga community have taught me vulnerability. Through friendship and shared experience, I’ve learned that softness is not weakness. I’ve learned the power of sitting together; celebrating, grieving, questioning, evolving. They taught me we do not grow in isolation, but in community. The women who have mentored me, whether in yoga, in business, or in life have expanded my understanding of leadership. They’ve modeled integrity, devotion, and courage. They’ve shown me that leadership can be compassionate and that ambition can coexist with heart. Through them, I’ve learned that success does not have to come at the cost of authenticity. I also want to honor all the wisdom women share with the world. The ways in which they lead, nurture, create, and transform spaces far beyond what is always seen. The wonderful men in my life have also been shaped, supported, and surrounded by remarkable women. To me, honoring Women’s History Month is here to celebrate the women who came before us, the women walking beside us, and the women still becoming. As I reflect on all the women in my life, I see a lineage of strength and softness intertwined. They’ve all influenced the way I move through this world; as a teacher, as a leader, as a friend, as a daughter, as a sister, and as a woman. It is because of them I understand that empowerment is not about overpowering. It’s about knowing who you are and living from that place.

I’ve always felt connected to the strength of my voice, but teaching and being a student of yoga has helped my relationship to my voice evolve. With yin yoga and meditation I’ve learned how to slow down and listen, connecting to a quieter and more intuitive part of myself. Yoga has helped me refine my voice and I am forever grateful.

Radha Devi Om

Radha Devi Om doing a Mudra with her hands

My simple reflection is: Yoga for me seems to always peel that Shiva Bilva Leaf, One Bilva Leaf at a time, teaching me that exact Life Lesson that I have to learn, which in return Matures me into my own Authenticity and Teaching Style.

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March 3, 2026
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mindful eating blog hero image of a girl eating mindfully

Benefits of Mindful Eating

By MindfulnessNo Comments

For many people, eating is no longer a simple act of nourishment or pleasure. It has become loaded with stress, rules, guilt, self-judgment, and an ongoing mental preoccupation with food and body weight. What should be intuitive and satisfying often feels confusing, exhausting, and emotionally charged. Mindful eating offers a radically different approach, one that invites awareness, compassion, and trust back into our relationship with food and our bodies.

Rather than telling you what to eat or how much to eat, mindful eating teaches you how to listen. It helps you reconnect with your body’s natural wisdom, understand your eating patterns, and respond to your needs in ways that are supportive rather than punitive. Over time, this practice not only transforms how you eat, but also how you relate to yourself.

This article explores why mindful eating has become increasingly relevant, what mindfulness and mindful eating truly are, and the many benefits of cultivating a mindful eating practice; physically, emotionally, and psychologically.

Why practice mindful eating over dieting?

Many people find themselves caught in a cycle of trying to change their eating, only to feel discouraged when old patterns return. This cycle often brings frustration, shame, and a sense of failure, even though the issue is not a lack of willpower or discipline.

What most approaches overlook is that eating behaviors do not exist in isolation. They are deeply connected to stress, emotions, habits, conditioning, beliefs, and how we relate to our bodies. When these underlying patterns are not addressed, change rarely lasts.

Mindful eating has gained popularity because it addresses eating at its roots. It offers a way out of the exhausting cycle of losing and regaining weight—and the toll this cycle takes on both physical and mental health—and into a more peaceful, sustainable relationship with food and the body. People are drawn to mindful eating because it offers what many have been longing for: freedom from constant food-related thoughts, from worrying about what to eat, how much to eat, and how the body should look or weigh. It provides relief from guilt and invites a kinder, more compassionate way of caring for the body.

As people learn to listen to their bodies with curiosity and respect, they begin to develop a more compassionate and trusting relationship with themselves. This naturally supports a more positive body image, one that is rooted in appreciation rather than judgment.

When food is no longer the center of our worries, we create space for what truly supports our health, joy, and overall wellbeing.

mindful eating vs. dieting chart explaining the benefits of mindful eating: Benefits body + mind, Enhanced gut health, Conscious + mindful, versus the negative impact of dieting: Distracts + distresses the mind, Habit-forming, Unsustainable

What is mindfulness?

To understand mindful eating, it is essential to first understand mindfulness. Mindfulness is the practice of paying attention, moment by moment, to our thoughts, emotions, bodily sensations, and surroundings with curiosity and without judgment.

Instead of being pulled into regrets about the past or worries about the future, mindfulness brings us into direct contact with what is happening right now. This awareness allows us to see our experiences more clearly and cultivate more space and tolerance to allow all experiences to be even the most difficult ones.

A core element of mindfulness is non-judgment. This means noticing what is happening without labeling it as good or bad, right or wrong. For example, if you notice yourself thinking about food shortly after eating, mindfulness invites you to acknowledge that thought without criticizing yourself. You simply observe it.

This quality of awareness creates space between what triggers us and how we respond. In that space lies our freedom to choose a response that aligns with our goals and values rather than reacting out of habit. With practice, mindfulness helps us disengage from automatic stress reactions and develop healthier, more adaptive responses.

What is mindful eating?

Mindful eating is the application of mindfulness to food and eating. It is a daily practice that helps us become aware of our thoughts, emotions, bodily sensations, and behaviors around food, with the intention of cultivating health, balance, and contentment.

At its core, mindful eating is flexible eating. It honors both nourishment and enjoyment while adapting to real life. Eating is not meant to look the same every day, at home, at social gatherings, during holidays, or while traveling, and mindful eating embraces this natural variation with ease rather than rigidity.

Through mindful eating, we learn to access our inner wisdom by listening to the body’s cues of hunger, fullness, and satiety. We also learn to relate to food and to our bodies with curiosity, openness, and compassion, instead of control, judgment, or self-criticism. As rigid food rules and the constant mental preoccupation with food, weight, and body image begin to soften, mental and emotional energy is freed and redirected toward other meaningful areas of life.

Mindful eating is ultimately a way of relating to food that is rooted in awareness, flexibility, and respect for the body. It supports eating for nourishment and pleasure, in a way that aligns with what the body truly needs. Through this practice, we cultivate a healthier relationship with food, one where eating can be enjoyed without guilt, shame, or deprivation. When food is no longer a source of struggle, anxiety softens and a sense of ease naturally returns to the eating experience.

Mindful eating also addresses the root causes behind overeating and weight fluctuations. Changes in weight are often signals of something deeper, such as emotional patterns, stress, habits, conditioning, or disconnection from the body. When these underlying patterns are not understood, lasting change is difficult.

With mindful eating, we learn to recognize what leads us to take the first bite and what keeps us eating beyond satisfaction. By bringing these patterns into awareness, we can make changes that are sustainable and supportive of long-term wellbeing.

As we practice mindful eating, we deepen our ability to listen to the body’s wisdom. We learn to recognize physical hunger, understand what we are truly hungry for, and notice when we feel satisfied. We begin to distinguish physical hunger from emotional or situational hunger, and we learn how to relate to cravings without willpower or struggle. Even foods that are often eaten mindlessly, such as desserts or comfort foods, can be enjoyed more fully, allowing us to feel content with smaller amounts rather than overdone.

Over time, mindful eating helps us let go of labeling foods as “good” or “bad.” Food no longer feels like something to fear, control, or manage. When we are connected to our hunger, taste preferences, and what we genuinely want in the moment, satisfaction comes more naturally. The body has an innate capacity for balance, and mindful eating helps us relearn how to listen to it.

The benefits of mindful eating:

1. Ending the cycle of dieting

  • One of the most powerful benefits of mindful eating is its ability to end the repetitive cycle of dieting. Many people move between periods of strict control and periods of overeating, driven by deprivation, guilt, and the promise to “start again.” This cycle is not only physically stressful but emotionally draining.
  • Mindful eating offers an alternative. Instead of external rules, it cultivates internal guidance. You learn to trust your body’s signals and respond to them with respect. Over time, this restores a sense of stability and ease around food, allowing balance to emerge naturally.

2. Ending emotional eating, overeating, and binge eating

  • Emotional eating often arises as a way to cope with difficult emotions such as stress, sadness, loneliness, boredom, or anxiety. While eating may provide temporary comfort, it does not address the underlying emotional need.
  • Mindful eating helps you recognize emotional triggers and develop new ways of responding to discomfort. By learning to sit with emotions and observe them without being overwhelmed, food no longer has to be the primary coping strategy. This awareness significantly reduces overeating and binge eating behaviors over time.

3. Managing eating triggers and food cravings

  • Cravings are often misunderstood as a lack of control, when in reality they are messages that deserve attention. Mindful eating teaches us how to respond to cravings with curiosity rather than urgency.
  • You learn to pause, notice what is happening in your body and mind, and explore what you are truly needing in that moment. Sometimes it is food; other times it may be rest, connection, movement, or emotional support. Even when you choose to eat, mindful eating helps you enjoy food fully without feeling out of control.

4. Freeing yourself from the obsession with food and weight

  • Constantly thinking about food and body weight can take up enormous mental and emotional energy. Mindful eating helps quiet this mental noise by restoring trust in your body.
  • As you learn to listen to hunger, fullness and satiety cues and respond with awareness, food decisions become simpler and less charged. This creates space for greater presence, creativity, and engagement in other areas of life.

5. Cultivating a healthy and sustainable relationship with food

  • Mindful eating is not about perfection; it is about relationship. A healthy relationship with food includes enjoyment, flexibility, and self-trust.
  • By removing moral labels from food and allowing all foods to fit, mindful eating reduces guilt and rebellion. Food becomes something to be experienced and appreciated, rather than feared or controlled. This approach supports long-term sustainability and emotional wellbeing.

6. Improving emotional balance and distress tolerance

  • Mindful eating strengthens emotional balance by helping us become less reactive to difficult emotions and stress. Instead of automatically turning to food to soothe, distract, or numb discomfort, we learn to pause, notice what we are feeling, and stay present with it. This builds distress tolerance, the capacity to sit with uncomfortable emotions, cravings, or urges without feeling overwhelmed or needing to escape them. Over time, this ability to remain with discomfort fosters greater emotional steadiness, resilience, and self-trust, supporting a more balanced relationship with both food and life’s challenges.

7. Cultivation self-compassion and a positive body image

  • Mindful eating nurtures self-compassion by shifting the way we relate to food, our bodies, and ourselves. As judgment and self-criticism around eating soften, we begin to meet our experiences with curiosity and kindness rather than blame or punishment. This compassionate approach naturally extends to the body. Instead of viewing the body as something to control, fix, or criticize, we learn to appreciate it as a source of wisdom and support. Over time, this shift fosters a more positive body image, one rooted in respect, acceptance, and trust, allowing us to care for our bodies in ways that feel nourishing, sustainable, and aligned with true wellbeing.

8. Improving quality of diet

  • Mindful eating naturally supports an improved quality of diet—not through rules or restriction, but through awareness and attunement to the body. As you become more present with how different foods taste, feel, and affect your energy, digestion, and mood, your choices begin to shift organically. You may find yourself drawn toward foods that leave you feeling nourished and satisfied, while still enjoying foods chosen purely for pleasure. This balanced approach supports variety, adequacy, and enjoyment, all of which are essential for long-term health.

9. Improving metabolic outcomes

  • By reducing cycles of restriction and overeating, mindful eating supports more stable metabolic functioning. Consistently responding to hunger and fullness cues helps regulate blood sugar levels, reduces physiological stress, and supports more efficient use of energy. When the body is no longer under threat from deprivation or chronic stress around eating, metabolic processes can function more optimally. Improvements in markers such as insulin sensitivity, digestion, and energy regulation are often observed as a result of this more regulated, responsive way of eating.

10. Achieving and maintaining a healthy weight without deprivation

  • When eating is guided by internal cues rather than rigid external rules, the body naturally moves toward balance. Mindful eating shifts the focus from controlling weight to caring for the body. As awareness of hunger, fullness, satisfaction, and bodily feedback increases, eating patterns begin to self-regulate in a way that feels supportive rather than forced.
  • Any changes in weight that occur through mindful eating are not the result of willpower, restriction, or deprivation. Instead, they emerge as a byproduct of improved self-awareness, emotional regulation, and trust in the body’s signals. When the body is consistently nourished, physically and emotionally, it no longer needs to compensate through cycles of overeating or under-eating.
  • Mindful eating allows all foods to fit, which significantly reduces feelings of deprivation. When foods are no longer off-limits, their emotional charge diminishes. Cravings soften, urgency decreases, and satisfaction increases. Over time, this creates stability in eating behaviors and supports a weight that the body can maintain naturally.
  • Rather than pushing the body toward a specific outcome, mindful eating creates the conditions for balance to arise on its own. This approach supports long-term ease, consistency, and wellbeing without sacrificing enjoyment, flexibility, or the pleasure of eating.

11. Maximizing enjoyment from smaller portions

  • By slowing down and engaging the senses, mindful eating increases satisfaction. When food is truly tasted and enjoyed, smaller portions often feel more fulfilling. This reduces the urge to overeat while preserving pleasure and enjoyment.

12. Mastering the art of moderation

  • Moderation becomes possible when food is no longer restricted or moralized. Mindful eating teaches you how to enjoy your favorite foods without needing large amounts to feel satisfied. This skill supports confidence and trust in a wide range of eating situations.

13. Navigating social events with confidence

  • Social events and holidays are often sources of anxiety around food. Mindful eating provides tools to approach these situations with ease and confidence. By staying connected to your body and intentions, you can enjoy celebrations without overdoing it or feeling deprived.

14.Reclaiming your time and energy

  • When food and weight are no longer constant concerns, time and mental energy are freed. This allows greater focus on relationships, creativity, rest, and meaningful pursuits.

Simple ways to begin practicing mindful eating

When you feel the urge to eat, pause for a moment. If it feels safe and comfortable, close your eyes and take a few slow, deep breaths. Then gently tune into your body to see if you are physically hungry. If the answer is no, you might explore what you are truly needing. Perhaps you are tired and need rest, craving movement, longing for connection, or simply needing comfort or warmth. You might choose to take a short walk, call a loved one, hug your pet, or lie down for a few moments.

If you discover that you are physically hungry, take a moment to tune into what your body is asking for. Prepare that food and eat it without distractions, no phone, TV, or computer. As you eat, slow down, savour each bite, and notice the flavours, textures, and aromas. From time to time, pause and check in with your body and sense if you are still hungry or if you are beginning to feel satisfied. Continue eating until your body lets you know it has had enough. This simple practice builds trust between you and your body, and that trust is the foundation of a peaceful relationship with food.

Begin your journey toward eating more mindfully, today

Mindful eating is a compassionate, sustainable approach to food and wellbeing. By cultivating awareness, curiosity, and kindness, it transforms eating from a source of struggle into an opportunity for nourishment, pleasure, and self-connection. The benefits of mindful eating extend far beyond the plate, supporting emotional balance, body trust, and a more peaceful relationship with food and yourself.

If you are ready to end the struggle with food and cultivate a more peaceful, trusting relationship with eating and your body, I invite you to join my mindful eating training. This research-based program will guide you step by step through the principles and practices of mindful eating, helping you build sustainable skills to manage triggers and cravings, reconnect with your body’s wisdom, and experience greater ease, balance, and enjoyment with food.

This training is also designed for healthcare professionals, dietitians, nutritionists, and wellness practitioners who wish to expand their professional offerings. By integrating mindful eating into your work, you can better support clients who struggle with emotional eating, chronic dieting, food guilt, and body image concerns—especially those for whom traditional approaches have fallen short. The training offers practical, evidence-informed tools that can be seamlessly woven into clinical and wellness settings, enhancing both client outcomes and professional impact.

Whether you are seeking personal healing or professional growth, this training offers a compassionate, effective pathway toward lasting change.

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March 2, 2026
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yin yoga class pdf

Just a Yin Yoga Class

By Yoga

We hope you weren’t expecting a vinyasa class for this week’s Weekly Class Theme because instead, we’re focusing on a Yin sequence for today!

Unlike Vinyasa classes at YogaRenew that build to a peak pose and have various standing poses with a flowy vibe to class, Yin yoga focuses on deeper stretches, longer holds of poses and a moment to really challenge your ability to find stillness. Yin yoga is a great opportunity to tune inward and invite space for things to come up, so that you may handle them with contentment and calmness.

This Weekly Class Theme is called, “Just Yin Yoga” because it just that… A simple & effective yin yoga class that will help put your mind, body & heart at ease.

Happy practicing!

Arrival (5 Minutes)

  • Organic / Slow Free-Flow Movement
    Gentle, intuitive movement. Sway, circle, fold, stretch. No choreography — just slow exploration to land in the body.
  • Child’s Pose
    Guide students forward gradually. This is a good place to emphasize slow movement. Encourage subtle adjustments and steady breathing.

Hip Opening (12 Minutes)

  • Dragon (Right Side)
  • Countermovement
  • Rebound
  • Dragon (Left Side)
  • Countermovement
  • Rebound

Pay attention to the room and your students in class. Tailor your cueing to be specific to their needs!

Inner Thigh & Hamstring Focus (12 Minutes)

  • Half Dragonfly (Right Side)
  • Countermovement
  • Rebound
  • Half Dragonfly (Left Side)
  • Countermovement
  • Rebound

Remind students that sides may feel different. The reason we incorporate both sides into the practice is to find evenness and balance – on and off the mat.

Supine Work (9 Minutes)

  • Reclined Butterfly
  • Countermovement
  • Rebound
  • Supine Twist (Right Side)
  • Supine Twist (Left Side)
  • Option to add Happy Baby in between sides!

Remind them to be mindful of their breath and listen to their bodies.

Final Rest

  • Savasana

Allow enough time for students to have a full Savasana. The point of this practice is to find stillness. Savasana helps them absorb all the stillness they’ve cultivated while letting their mind soften.

February 24, 2026
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Chandler Fisher

Amplifying Black Voices in Yoga: Chandler Fisher

By Yoga

Q: What does it feel like teaching yoga as a Black woman?

[Chandler]: Taking up space as a new Black yoga teacher feels deeply rewarding. For most of my life, I have existed in predominantly white spaces. I grew up in Danville playing sports like lacrosse, swimming, and rowing sports that, especially where I was raised, were overwhelmingly white. My family was often the only Black family around, and in many of those spaces, my mom was the only Black woman involved.

Being “the only” becomes something you learn to carry. It shapes how you move, how you speak, how you show up. So now, stepping into the front of a yoga room as a teacher taking up space in an industry where you mainly see thin, white women leading the practice feels powerful. It feels like I am offering voice and visibility to a side of yoga that is often underrepresented. Representation matters. It always has.

Q: Why did you choose yoga?

[Chandler]: I chose to teach yoga because it allows me to express myself fully while creating safe spaces for others to move their bodies. I remember being at my sister-in-law’s baby shower and mentioning that I was in teacher training. A light-skinned Black woman, similar to me in body size and complexion, asked where I taught. I explained that I wasn’t teaching yet but mentioned the YogaRenew app. She paused and said, “No, I don’t want to learn from a white, blonde person. I want to be taught by you because of how you look.”

That moment stayed with me.

It reminded me of what it feels like to watch a TV show and finally see a character who looks like you, shares your interests, and moves through the world in a familiar way. There’s comfort in that recognition. There’s belonging. While I support all teachers and believe everyone has something valuable to offer, there is a part of me that will always feel a deeper pull to support Black teachers because I understand how much harder it can be to exist and thrive in these spaces.

Q: Why did you choose YogaRenew?

[Chandler]: The community at YogaRenew has been nothing short of incredible. If it weren’t for this space, I’m not sure I would have taken the leap into teacher training at all. It’s a nonjudgmental, diverse environment filled with people from all walks of life. It felt different from my old studio immediately. I gravitated toward it because it felt real, uplifting, loving, and inclusive.

Teachers help shape the container, but students bring it to life. Flowing beside them has brought me so much joy. They engage with me inside and outside of class. They show up. They hang out. They support. I know that when I begin teaching regularly, they’ll be there not just for the flow, but for me. Some of the people I met here have become best friends. Their love and encouragement have deepened not only my yoga practice but my spiritual journey as well.

Alongside my teacher training, I am also Reiki certified. Energy healing has always resonated with me. I grew up in a religious and spiritual household, and Reiki felt like a natural extension of that foundation. A friend introduced me to it and gently guided me down this path.

One of the most beautiful things I’ve discovered through Reiki is how connected I feel to my ancestors. When energy work is done around my heart space, there’s often imagery of dancing, music, and soul food joyful gatherings that feel deeply rooted in my Black lineage. While I am half white, I was raised culturally Black by my mother and her side of the family. I don’t know much about my white side, so it makes sense that my spiritual connection feels strongest through my Black ancestry. During one reading, I was told that my ancestors want me to lean further into my spiritual gifts. That affirmation felt like permission to stand taller in who I am.

Community care, to me, means pouring into your people. It means listening, learning, and showing up authentically. So often, we create versions of ourselves in our heads who we think we should be, how we think we should sound. I once told my brother that I worried I wasn’t “dark enough” to speak during Black History Month that people might question me. He looked at me and said, “Get over it. You are Black.”

That grounded me.

I was raised as a Black woman by a Black woman. If my music is different in class, if I forget to code-switch, if my voice carries a certain tone. I am showing up as myself. And the community loves me for me.

Yoga gave me belonging. It gave me purpose. It continuously teaches me about presence, humility, strength, and surrender. I love being a student because it means I am always growing. Always learning. Always evolving.

Q: What advice do you have for future Black yoga teachers?

[Chandler]: My advice is simple: yoga is not one-size-fits-all. There is space for you here. Just because you look a certain way does not mean you don’t belong. My energy is inclusive. My vibe is welcoming. I lead with love and empathy because I know those qualities can be scarce in everyday life.

When people step into a room with me, I want them to feel seen. I want them to feel heard. I want them to feel safe taking up space just as I am learning to take up mine. That’s what I would encourage other Black teachers to do — create a space where people feel seen and safe.

— Chandler Fisher

Give my playlist a listen 🎶

Pictures of my practice that inspire me ✨

Chandler Fisher giving her mom an assist in Warrior 2
Chandler Fisher in Camel Pose
Chandler as a kid with her mom and sister
Chandler's 200 hour yoga teacher training graduation at YogaRenew HQ
Chandler doing chair yoga

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February 23, 2026
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wheel pose for black history month graphic

Weekly Class Theme: Urdhva Dhanurasana for Black History Month

By Weekly Class Theme

Just as Julie wrote about meeting tough situations with peace and patience, we extend that onto our mats this week. With a pose like Urdhva Dhanurasana (Wheel Pose), a great deal of patience and contentment must be incorporated into our practice in order to get into the shape.

Opening our heart space with backbends doesn’t come from forcing — it comes from deep patience, trusting that no matter where we end up when attempting the pose is exactly where our bodies wish for us to be… Often times this leads to our practice being the most powerful it’s ever been. It’s an opportunity to practice breathing and showing up fully — allowing ourselves to be seen by our inner light rather than judgments and criticism on the surface.

Wheel Pose (Urdhva Dhanurasana) calls for strength through the legs and arms, openness through the chest and hip flexors, and side body length to fullfil the shape. This sequence progresses intentionally to prepare the body for this vibrant peak pose — weaving in patience, peace, gratitude and strength.

wheel pose for black history month graphic

Puttering / Warm-Up:

  • Sukhasana (with side lean stretches and half Gomukhasana arms)
  • Child’s Pose (with prayer hands & bent elbows reaching to the nape of the neck)
  • Cat & Cow (with emphasis on hugging the shoulderblades in during Cow)
  • Anjaneyasana (backbend variation)
  • Quad Stretch
  • High Lunge

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Warrior 2
  • Peaceful Warrior
  • Extended Side Angle
  • Side Plank
  • Prasarita Padottanasana (with hands clasped overhead)

Balance & Twists:

  • Chair Pose
  • Chair Twist
  • Half Moon
  • Seated Spinal Twist

Peak Pose & Prep:

  • Urdhva Dhanurasana (Wheel Pose)

Wind Down:

  • Wide Legged Forward Fold
  • Supine Twist
  • Savasana

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February 17, 2026
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The Yoga of MLK Jr. Blog by Julie Pasqual

The Yoga of Dr. Martin Luther King Jr.

By Yoga

It was one of the students at the Youth Detention Center where I was performing who gave the answer… We were discussing the type of folktale that I had just told them. Joseph Campbell called this category of stories “Hero’s Journey” – a classic motif where a young person is impelled to leave home, go through challenges, and return home wiser and more learned. In these tales, the hero is easy to find – there are demons to slay, treasures to be uncovered, magical objects to be used.

But when it comes to real life, who is a hero? What is a hero?

In our discussion, we had talked about many people – mostly sports figures, a singer or two, and each time, the young men would say, “Nah, nah – that ain’t it! Those are role models, not heroes, not REAL heroes!” Role models were good and needed, we all agreed. They are good at their jobs and deserve to be celebrated. But what is the difference between them and a true hero?

All of a sudden, a young man leaned forward confidently. “I got it, “ he smiled. “A hero is someone who does something for somebody else.” That was it! And we all knew it. Once the definition was clear, the first hero that we all could think of came almost instantly – Dr. Martin Luther King Jr.

There is a concept in yoga called Svadhyaya – it calls for self study, looking at sacred texts, and reading about the lives of great souls. For it is in examining the people like Dr. King, that we can see how yoga can not just make us feel calmer and more peaceful, but can really affect change in a world that is in deep need of healing. By his words, and more importantly his actions, Martin Luther King Jr. showed many of the principles that are central to and deeply embedded in yoga philosophy.

How does Dr. Martin Luther King Jr. relate to yoga philosophy?

Dr. King’s movement was based on one of the biggest principles in all of yoga philosophy – Ahimsa, meaning non-violence. While the forces of oppression and discrimination assaulted (with words and physical violence) African Americans and those who were their allies, Dr. King called for peace.

He trained young people barely out of their teens to sit at lunch counters, where there were insults hurled at them and food dumped on them, to not respond and instead to realize (as he would later say in his book Strength to Love):

“Hate cannot drive out hate, only love can do that.”

And also this statement from his “I Have a Dream Speech”:

“We must forever conduct our struggle on the high plane of dignity and discipline. We must not allow our creative protest to degenerate into physical violence. Again and again, we must rise to the majestic heights of meeting physical force with soul force.”

In the Yoga Sutras, this very principle of not allowing others ignoble behavior to drag us to their level is called Upeksha. Too often, bad actions are like magnetics pulling us downwards. But Dr. King understood that matching negative actions with more negativity would be like pouring gasoline on the fire.

The Bhagavad Gita speaks of tolerance as being one of the things that make up true knowledge. The ability to tolerate provoking situations is what prevents disagreements from turning into full on violence. And what comes from that ability to tolerate? To not indulge in violence even when it has come our way? Dr. King taught us an answer that can also be found in the Yoga Sutras:

“When in the presence of one fully steeped in peacefulness all enmity ceases.”

I often think of how we know the power of one person can change the energy of an entire room. There are those who can “suck the energy out” and those who can “light up the room.” We all have the power to influence a situation by our reactions and actions – and if one refuses to fall into violence, then they can surely change the momentum of violence. We can (to quote Mahatama Ghandi – someone that Dr. King drew inspiration from) “Be the change we want to see in the world.”

MLK & the Yoga Sutras

To quote another excerpt from his most famous speech,

“We have also come to this hallowed spot to remind America of the fierce urgency of now. This is no time to engage in the luxury of cooling off or to take the tranquilizing drug of gradualism. Now is the time to make real the promises of democracy. Now is the time to rise from the dark and desolate valley of segregation to the sunlit path of racial justice. Now is the time to lift our nation from the quick sands of racial injustice to the solid rock of brotherhood. Now is the time to make justice a reality for all of God’s children.”

In Sanskrit (the language of yoga), the word now is translated into atha or atho and it is the very first word in the Yoga Sutras and other yogic texts like the Narada Bhakti Sutras. Because a sutra is a style of writing that is short and terse, the authors of these texts did not waste words… This really means something when the first word is NOW! Like Dr. King’s words, we find deep meaning in the immediacy of the word. Now is an imperative. Don’t waste time! Do it now!

In yoga, it is said that we have lived many, many live times, but in this exact present moment, we are a human being with a brain that has the capacity to reason and discern and a heart that can be moved, changed, and opened. While our souls are eternal, this human life is short, so we must use the NOW to bring ourselves closer to who we really are. Dr. King, too, understood that he was standing in a precise moment – one that may not ever come again and it was time to, as they say, “Seize the Day!”

Let us remember he was only 39 years old when he was gunned down – because he truly used every moment he had. He literally changed the world at the ripe age of 39. I often think that my life as I know it would not have been possible but for this one man, who saw the urgency of now.

There is also this line from his speech that I hope to live to see the fruition of:

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”

Martin Luther King Jr. graphic

It is almost contradictory for me to be writing this piece based on the fact that right now, in this life time, I am an African American woman – when yoga teaches that we are all spirit souls and all “sparks of Divinity,” to quote BKS Iyengar. We are all tiny particles of The Supreme; alike in quality, just not in quantity, to The Higher Power.

Yoga gets to the truth of it: Am I a Black Woman? Yes. But a lifetime ago, I could have been a white man, or a tree, or an otter!

The fact is that we are all made of the same stuff and that stuff is the mixture of Divine Truth and Divine Love. So, being judged on the color of our skin (literally, the furthest thing from what we really are), is completely ridiculous. Dr. King knew this. In his speeches, he did not preach hate to those of a different skin hue. He saw all of us as brothers and sisters. That is the truth.

The Reverend Doctor Martin Luther King Junior was a yogi… I don’t know for sure, but I am fairly certain. He may have never put down a mat, never did a downward facing dog, but his life was an example of one who didn’t just speak or think about the things yoga is actually all about – he lived it. May his short, impactful life be a lesson to us all!

Rest in light & power, Dr. King. Namaste.

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February 16, 2026
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the buddhi weekly class theme

Weekly Class Theme: The Buddhi — Cultivating Discernment Through Yoga

By Yoga Asana

Weekly Class Theme: The Buddhi — Cultivating Discernment Through Yoga

Peak Pose: Handstand (Adho Mukha Vrksasana)
Yoga Philosophy Focus: Buddhī (Discernment / Higher Intelligence)

Within yogic philosophy, buddhī is the aspect of the mind responsible for discernment, clarity, and wise decision-making. It allows us to distinguish between what serves our growth and what leads us away from balance. While the thinking mind generates constant movement and reaction, buddhī offers a steady inner compass rooted in awareness.

In yoga practice, cultivating discernment encourages students to move beyond habit or ego-driven effort. Instead, practice becomes a process of listening, refining, and responding with intention. In this week’s class theme, we explore how buddhī supports physical alignment, emotional regulation, and mindful progression toward our peak pose, Handstand (Adho Mukha Vrksasana).

Grounding & Opening: Building Awareness and Breath Connection

  • Child’s Pose
  • Puppy Pose
  • Downward Facing Dog
  • Plank
  • Cobra

The beginning of practice invites students to observe their mental and physical state without judgment. Buddhī begins with observation — recognizing thought patterns, physical sensations, and breath quality before attempting to change them.

This stage encourages students to establish clarity and present-moment awareness, forming the foundation for safe and mindful inversion work.

Standing Flow: Developing Strength, Stability, and Intelligent Effort

  • Warrior II (Virabhadrasana II)
  • Extended Side Angle (Utthita Parsvakonasana)
  • Standing Wide Legged Forward Fold (Prasarita Padottanasana)
  • Triangle Pose (Trikonasana)
  • Three Legged Dog
  • Warrior I (Virabhadrasana I)

As intensity increases, students begin to experience the difference between productive effort and overexertion. Buddhī helps practitioners recognize when muscular engagement supports integrity versus when strain disrupts breath and stability.

Encourage students to prioritize alignment and sustainable effort rather than pushing toward external achievement.

Balance & Inversion Preparation: Refining Focus and Inner Listening

  • Tree Pose (Vrksasana)
  • Warrior III
  • Revolved Half Moon
  • Three Legged Dog
  • High Lunge
  • Revolved Side Angle
  • Pyramid Pose
  • Handstand Hops

Balancing postures provide immediate feedback regarding focus and control. As students prepare for inversion, they are encouraged to practice moment-to-moment discernment. Each transition becomes an opportunity to evaluate alignment, breath steadiness, and energetic effort.

This phase helps cultivate confidence while reinforcing safe progression toward Handstand.

Peak Pose: Handstand (Adho Mukha Vrksasana)

Handstand challenges both physical strength and mental clarity. Rather than approaching the posture through force or urgency, students are invited to embody buddhī by making intentional micro-adjustments and honoring their current capacity.

Teachers may encourage students to:

  • Focus on breath stability during entry and exit
  • Engage shoulders and core with mindful awareness
  • Recognize the difference between fear-based hesitation and intuitive caution
  • Utilize wall support or preparatory variations as expressions of intelligent practice

The purpose of the pose is not performance, but awareness. Through inversion, students experience how clarity and discernment create steadiness even when perspective shifts.

Cooling Down: Integrating Insight and Nervous System Regulation

  • Option for a backbend: Wheel Pose or Bridge Pose
  • Supine Spinal Twist
  • Halasana
  • Happy Baby
  • Savasana

The cooling phase supports integration of both physical effort and philosophical reflection. Encourage students to observe how discernment influenced their choices throughout practice.

This stage reinforces the deeper purpose of yoga — cultivating awareness that extends beyond physical posture.

Suggested Yoga Playlist: The Buddhī — Handstand Class

Applying Buddhī Off the Mat

Yoga offers more than physical strength or flexibility. By cultivating buddhī, practitioners strengthen their ability to make conscious, intentional choices in daily life. Discernment allows individuals to pause before reacting, observe internal patterns, and choose responses aligned with long-term well-being.

Through consistent practice, buddhī becomes a reliable internal guide — supporting clarity, balance, and self-awareness both on and off the mat.

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February 10, 2026
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