Nadi Shodana Pranayama

Nadi Shodana breathing is a powerful technique to help restore balance to the left and right sides of the brain ๐Ÿง .


To practice: find a comfortable seated position, close your eyes, and bring your awareness to the space behind the forehead ๐Ÿ‘. First, rest your left hand on your knee in Jyan Mudra by connecting the thumb and index fingers with the palm facing up ๐Ÿ‘Œ๐Ÿป. Bring your right hand into Vishnu Mudra by bending your index and middle fingers down. Use the right thumb to block the right nostril and inhale only through the left nostril for a count of 3. Next use your right ring finger to block the left nostril and hold the breath for a count of 12. If you would like to utilize the Bandhas during retention go ahead. Exhale through just the right nostril for a count of 6. Inhale through the right nostril for a count of 3, when you get to the top block both nostrils for a count of 12. Exhale through only the left nostril for a count of 6, this will complete one round of Nadi Shodana Pranayama ๐Ÿ‘ƒ๐Ÿป. Alternate nostril breathing should be practiced for 5-10 minutes and is most effective when practiced daily!

Intro to Vinyasa

Hey Georgia yogis! Rebecca and I will be teaching Intro to Vinyasa at the beautiful Harmony Hot Yoga, Pilates, and Aerial Center from 9/12-9/20 ๐ŸŒŸ. Check out our teaching schedule below.


9/12 – 7:30-8:30pm ๐Ÿ‘จ๐Ÿผโ€๐ŸŒพ

9/13 – 12-1pm w/ Rebecca ๐ŸŒถ

9/16 – 6:30-7:30pm (Yin) ๐Ÿง˜๐Ÿผโ€โ™‚๏ธ

9/17 – 7:30-8:30pm ๐Ÿ‘จ๐Ÿผโ€๐ŸŒพ

9/18 – 12-1pm w/ Rebecca ๐ŸŒถ

9/19 – 12-1:00pm (Yin) ๐Ÿง˜๐Ÿผโ€โ™‚๏ธ

9/19 – 7:30-8:30 ๐Ÿ‘จ๐Ÿผโ€๐ŸŒพ

9/20 – 12-1pm w/ Rebecca ๐ŸŒถ


Due to the weather the schedule could change, check in with MINDBODY and please be safe ๐Ÿ’ฆโš ๏ธ

Steady and Comfortable

Yoga asana should be steady and comfortable ๐Ÿง˜๐Ÿผโ€โ™‚๏ธ. Stillness can be found in the postures by maintaining awareness of the breath while the bodyโ€™s muscle groups remain active ๐Ÿ’ช๐Ÿป. In Standing Head-to-Knee pose, the legs create a solid foundation for the upper body when you distribute your weight forward and pull up on the thighs. Use Mula Bandha by finding a slight lift in the pelvic floor, and activate Uddiyana Bandha by pulling the lower belly in then upward towards the heart. Next, flex your toes back towards your face, then use your strength to pull your elbow points down to squeeze your calf muscle. The final stage of the pose is to pull your shoulders away from the ears, round your spine, and touch your forehead to your knee. Although this pose may seem intimidating at first, strong determination combined with a gentle focus on the breath will bring you success with touching the forehead to the knee ๐Ÿง .

Uddiyana Bandha

This year I have been working on finding stability in my yoga postures with the support of Bandhas ๐Ÿ”’. Uddiyana Bandha refers to the upward energy of the diaphragm, stomach, and abdomen. This can be achieved by exhaling all of the air from the lungs, drawing the navel in and up, and creating suction which pulls the organs upwards expanding the chest. Uddiyana Bandha, or the Upward Lock, can help you float through yoga asana by contracting the lower belly and controlling the stillness of the diaphragm as it rises and falls. According to The Hatha Yoga Pradipika, โ€œOf all the Bandhas, Uddiyana is the best, for by its activation liberation comes spontaneously.โ€ Energetically, Uddiyana Bandha guides the movement of energy upward activating the heart and throat chakras ๐Ÿ’™. Photography by my amazing friend Philomena Polizzi ๐Ÿ“ธ


Inversions like forearm stand and headstand poses are some of the most important postures in #yoga. When the body and mind are turned upside down the blood circulation is altered which causes a change in perception.๐Ÿคธ๐Ÿผโ€โ™‚๏ธ Inversion poses activate the heart chakra by moving energy to the midline of the body, cultivating a sense of joy in the heart ๐Ÿ’š. I absolutely love what I am learning right now in my Science Of Self book on yoga, organs, and emotions. Thank you Rose Erin Vaughan, MSAc for making this information available to all people ๐ŸŒŽ Om Shanti Shanti Shanti โ˜ฎ๏ธ

Stay In Grace


How did I turn my life around? Well, I had to change EVERYTHING… The things that I did, the places I went, and the people I spent my time with. For me this meant no longer consuming alcohol, creating healthier habits, and surrounding myself with people on the path of inspiration ๐Ÿง˜๐Ÿผโ€โ™‚๏ธ. This is what 955 days of grace and hard fucking work looks like ๐Ÿ”บ. Life is way too short to spend another day at war with yourself. If you want light to come in to your life, you gotta stand where it is shining ๐Ÿ’ก#nationalrecoverymonth

Turning On Your Inner Fire

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Foot-behind-the-head postures have always been intriguing to me. These postures target the hips and groins while also stretching the back and strengthening the abdomen. Foot-behind-the-head postures help aid with digestion by turning on your inner fire ๐Ÿ”ฅ. This fire is related to the 3rd chakra, which is located just behind the naval region below the rib cage ๐Ÿ’›. Postures likeย #ekapadasirsasana,ย #dwipadasirsasana, andย #kurmasanaย demand patience in the beginning, but with consistent practice you will develop the flexibility and strength to breathe and relax in the yoga pose.

Back-bending the Spine

โ€œAll backward bending heals the spineโ€ -Mary Jarvis.


With a lifetime of unsupported forward folding ahead of us, we must remember the importance of backward bending. Back-bending the spine can relieve back pain by counteracting the damage of poor posture, it also helps with digestive function, and relieves stress! Opening the heart chakra through a backward bend has many emotional benefits including reducing fear and allowing you to live in the present moment ๐Ÿ–ค. Next time youโ€™re experiencing back pain or discomfort try something new by backward bending your spine instead of forward rounding.


full bow

Life is a continual flow of becoming. All temporary things, material or mental share the same characteristics of rising and passing. Everything will rise, change, and disappear. This universal law of impermanence is known as Anicca.ย Because no physical or mental objects are permanent, attachments or desires to either will always cause suffering (dukkha). By observing the phenomenon of craving without reaction we are able to gain spiritual progress and take steps on the path toward enlightenment.