My bedtime yoga sequence

I am sharing my bedtime yoga sequence that I do to help me prepare for sleep. You don’t need to pull out your mat; you just need a bit of space for some yoga poses. Besides the gentle movement, the attention to breathing helps to calm down the active mind. Read More

Why we move the spine in six directions.

This six-direction movement of the spine is beneficial for:   Joint Lubrication: Gentle movement of the spine stimulates the production of synovial fluid, which lubricates the joints of the spine and keeps the cartilage healthy. Disc Hydration: Moving the spine compresses and decompresses the dis... Read More

Six Movements of the Spine

October 16th was World Spine Day. The theme for World Spine Day 2025 was 'Invest in Your Spine', highlighting the need to prioritize spinal health through preventive care, rehabilitation, and lifestyle practices. A few statistics: · 8 in 10 Americans will experience back pain in their lifetimes. ... Read More

Movement Diet

“Movement is anything that changes your body’s position or the orientation of your tissues.” – Katy Bowman Movement is Medicine. Motion is the lotion. You rest; you rust. Movement Diet The reality is we start to lose muscle mass beginning in our mid 30’s. After that, the decline continues slowly.... Read More

Puppy Pose

Puppy Pose – Melting Heart Pose (Sanskrit – Uttana Shishosana) This gentle yoga pose combines the elements of child’s pose and downward facing dog. It may be helpful for people with upper back stiffness, fatigue, or chronic stress. Physical Benefits · Stretches the spine and shoulders. Elongates ... Read More

Brief History of Yoga

The Evolution of Yoga: From Ancient Roots to Modern Movement Yoga has traveled an extraordinary path over the centuries—shifting from ancient spiritual discipline to a global wellness phenomenon. Its evolution reflects both deep tradition and surprising outside influences, including European phys... Read More

Five-Pointed Star Pose

Five-Pointed Star Pose (Sanskrit - Utthita (extended) Tadasana (mountain))This pose (pictured below) symbolizes the strength and stability of a mountain and embodies the radiance and expansiveness of the stars and the sky.Benefits of the Star Pose:· Improves balance,· Lengthens and realigns the s... Read More

The Qualities of Nature

Gunas – The Three Qualities of Nature The ancient teaching of yoga introduces us to the three essential aspects of nature. These aspects are called the Gunas, meaning a strand or a rope. All of creation is made up of these three qualities and they are always present, although they will vary from ... Read More

Yoga and Text Neck

Forward Head Syndrome (FHS) – aka “Text Neck” Forward Head Syndrome, also known as "text neck," is a postural condition where the head shifts forward, the shoulders round forward, and the upper spine rounds forward. This condition has become increasingly common due to prolonged activities such as... Read More

Warrior 3 Pose

Warrior 3 (Sanskrit: Virabhadrasana 3 – veer-ah-bah-DRAHS-anna) Warrior 3 is a one-legged balancing pose. Benefits: · For the standing leg – stretches the hamstrings and the glutes, strengthens the quads and ankles, · For the lifted leg – stretches the front hip flexor and strengthens the hamstri... Read More