Chair - Utkatasana

Chair (utkatasana)

  • Inhale and raise arms above your head and in line with your ears, palms facing
  • Create length from your fingertips down into your shoulders
  • Exhale, bend your knees as if to sit in a chair until you feel a stretch in tops of your thighs
  • Lightly tuck your tailbone under to draw your naval towards your spine
  • Continue to sink deeper into the pose on your exhales

Cobra – Bhujangasana

Cobra (Bhujangasana)

  • Place your palms flat on the mat close to your lower rib cage.
  • Keep your elbows tight to your ribs
  • Point your toes back, pressing the tops of your feet into the mat
  • Roll the heads of your arm bones back to make your side body long
  • Inhale, press your hands down and lift your torso from your waist all the way up into your armpits
  • Draw the bottom tips of your shoulder blades into your back to create opening in your chest.
  • Look straight ahead with a soft gaze or keep your neck long and curl your neck up to gaze up.

Monkey - Urdhva Uttanasana


Monkey (part of forward fold):

  • Inhale and slide your hands up the sides of your legs or front of shins
  • Lift your sit bones up towards the sky to stretch your hamstrings
  • Melt your heart by rolling the heads of your arm bones back and bringing your shoulders blades more into your back
  • Keep your neck long

Downward-Facing Dog – Adho Mukha Svanasana

Downward-Facing Dog (Adho Mukha Svanasana)

  • Starting in table with hands directly under your shoulders, fan apart your fingers and press all four corners of your hands into the mat.
  • Bring your knees back about 2 inches behind your hips.
  • Inhale and lift your hips up towards the sky, keeping your knees as wide apart as your ankles.
  • Keep your arms straight, but not locked and draw the muscles up your arms into your shoulders.
  • Draw your shoulders blades onto you back
  • Straighten your legs and press your thighbones back into your hamstrings.
  • Root from your tailbone down through your legs to work on bringing your heels towards the floor.

Warrior 1 – Virabhadrasana I

Warrior 1 (Virabhadrasana I)

  • Start in mountain pose
  • Step your left foot back about 3-4 feet and turn the heel of your left foot in slightly so that your toes face out slightly (about 45 degree angle)
  • Engage the muscles in your legs, exhale and bend your right knee to 90 degrees, so that it is in line with your ankle
  • The right knee cap should be point towards the center of your foot, middle toe
  • Place your hands on your hips and square them to the front of the room by bringing your left hip forward and your right hip back.
  • If you feel off balance here, you may need to adjust either the distance of your stance (feet should be about hips distance apart, maybe a little closer than hip distance) or the placement of your back foot may need to be adjusted so that you raise your heel up.
  • Inhale and extend your arms over head in line with your ears.
  • Be sure to keep your shoulders down and away from your ears and starfish out your fingers to draw muscularly down into your shoulders.
  • Root your tailbone down to create length from your hips down through your legs.
  • Hug and lift the top of your left thigh up towards the sky.
  • Keeping your neck long, gently curl your neck so that your gaze turns up

Mountain Pose – Tadasana

Mountain Pose
Mountain Pose is a lot of work when you really follow each point below. When you come into this pose, you should follow these steps each and every time to get the most out of the pose.

  • Stand with your feet hip distance apart and parallel
  • Line up your middle toes with the front of the mat so that both feet are in a straight line (middle toe to middle of your heel are in one straight line)
  • Lift and spread your toes, balancing out the weight of your body evenly to all four corners of your feet (Ball of Big toe and pinky toe, left and right side of the bottom of your heel)
  • Hug your leg muscles to the bone on all sides
  • Take the tops of your thighs back so that your hips stick out in back.
  • Tuck your tail bone to create length all the way down through your feet
  • Extend from your pelvis up through the top of your head and bring your naval in towards your spine
  • Roll the heads of your arm bones back to lengthen the sides of your body, bring your shoulder blades more into your back.
  • Tip your chin down to create length in your neck and point the crown of your head towards the ceiling
  • Gaze at a fixed point in front of you
  • Relax your face, eyes, jaw and throat
  • Stay in the pose for several full breaths and notice how you feel.

Hello friends, welcome to my website!


Wonder what this site is all about? It’s about pursuing my passion, braving strange, new landscapes, making life an adventure, sharing what I learn along the way and yoga!


For over 12 years, yoga has played an extremely important role in my life, both physically and emotionally, and after years of dreaming about turning something I love into something I get to do for a living, I’ve decided to make that leap. This is such an exciting (and admittedly somewhat intimidating) time in my life, that I thought it would honestly be great to document what happens, pass along the experience, provide you with as much yoga knowledge as I can, and maybe even inspire you…whether that’s to try yoga for the first time, try out one of my classes, or to make your own leaps…


This website symbolizes a number of firsts for me. My first website, my first public forum, and most importantly, the very first time I’ve hit the restart button on my career path. I have no idea what to expect, but I am so anxious to tell you about it! This site is a work in progress, so check back often. I’ll be providing online classes, updating you on what’s going on, where I’m teaching and anything I can think of that fills these pages with what I consider Joy, Peace and Health!!!!