J O U R N A L + R E F L E C T I O N P R O M P T S
W I N T E R S E A S O N R E F L E C T I O N S
The Winter season is always an invitation to slow down and go inward. If you are feeling tired, low-energy, introverted, and needing more down time: there is nothing wrong! If yoga is about learning how to live in sync with the rhythms of nature, then we can start our practice with being kind to ourselves if we are feeling this way. I view winter as a time to lean into the slow, sleepy quality. A time to ground and hunker down, and in that grounded little burrow, we can dream up what is ready to be planted come Spring. I also think Winter is an excellent time to set healthy, nourishing, and warming habits for the body and spirit.
Here are some reflection prompts for you to come back to through the Winter season:
In what ways is my body asking me to slow down? How can I respect that ask?
Is my plate too full for the slowness this season asks for? Am I feeling overwhelmed? Is there anything I can set aside or de-prioritize to make more room for restoration?
In my deep rest, what am I dreaming of in the sunnier days to come? Before I can take action, I need time to dream and envision.
How is the quality of Winter different from the quality of Autumn? What is shifting inside of you?
What beauty can I witness in the season of chill, snow, and ice? What shines brightest in the darkest days?
H A P P Y S P R I N G E Q U I N O X !
Whether you are visiting this page on the Equinox proper, or within the first couple weeks of Spring beginning really does not make much of a difference. The first couple of weeks of a new season is a time I always view as a slow sinking into a new type of energy. In other words: it’s not too late to set some new intentions for this time of year.
Every season of the year has so much to teach us. Here in the Northern hemisphere, the Spring equinox holds promise that brighter days are to come. But before we rush towards those brighter days, there is much to learn from this precise moment of the equinox. This day where light and dark hold equal weight; one of two days of the year when night and day are equal length.
Here are some reflection prompts for both the equinox specifically, and springtime in general:
On this day of equal light and dark, how can we also hold our light and our darkness equally? How can we honor both the bright parts of our spirit, and our struggles under the surface, as equally important aspects of who we are?
As we walk towards brighter days, how can we acknowledge and honor everything the dark quiet of winter has gifted us?
What seeds did you plant 6 month ago, around the Autumn equinox? What is starting to bloom in the garden of your life?
In what ways have you found balance in your life in the last 6 months or even the last year? In what ways have you maybe fallen off balance and could use some re-centering?
As Springtime is bringing new life forth, what new life are you feeling bubbling inside of you? In what areas of your life are you feeling lit-up, energized, and ready to seize fully?
H A P P Y S U M M E R S O L S T I C E !
On this longest day and shortest night of the year, we celebrate the emergence into SUMMER! I love Summer. It’s tied for my favorite season with Autumn. I love the sun and all that it invites: play, simple pleasures, being outdoors, natural beauty, and welcoming in radiance.
Here are some reflection prompts for the Summer Solstice, and summertime in general:
As the sun shines bright in the sky, in what ways are you also ready to shine bright and take up more space? Have you been shying away from being seen? Step into the sun! Declare you are worthy!
When I think of the energy of the sun, I think of generosity. The sun is the ultimate giver of life and vitality. Always shining on all living beings and providing us with all the light we need and more. In what ways can you embody the energy of the sun in the way of generosity in your own life?
What is shifting in your needs as the season shifts? What feels like balance to you now might feel really different than it did 3 or 6 months ago. Take a moment to pause and ask yourself if you are meeting your needs at this time, and if not, how can you meet them better?
The Summer Solstice marks the halfway point of the year (!!). Look back to your Winter Solstice or New Years resolutions / reflections / goals. Do these intentions you set half a year ago still resonate for you? Do you want to scrap those plans and start fresh? Or maybe you can pat yourself on the back and see how true you have stayed to these goals? No matter what, take a moment to appreciate how far you have come so far this year, while also believing in yourself to make the most of what the rest of the year has to offer you.
How can you invite more PLAY in your life?
Are you being sweet enough to yourself and others? Don’t let the increased firey energy of summertime burn you out or make you fried. Be kind. Drink some water, and share with those you love.
H A P P Y A U T U M N E Q U I N O X !
Whether you are visiting this page on the Equinox proper, or within the first couple weeks of Autumn beginning really does not make much of a difference. The first couple of weeks of a new season is a time I always view as a slow steep into a new type of energy. In other words: it’s not too late to set some new intentions for this time of year.
Some of you know, I was raised Jewish. For Jewish folks, this time of year is the New Year, called Rosh Hashanah (which was technically last week, just before the Equinox proper). This time of year has always felt like New Year to me. With new beginnings for many as the school year kicks off, some start new jobs, and the trees shed their layers to make space for new energy to come through. To embrace new, we gotta let go.
Here are some reflection prompts for you in these first precious weeks of chilly mornings:
As the trees shed their leaves, what are you inspired to shed? What are you ready to let fall to the ground?
How can what you are letting go of act as nutrients to feed what you are ready to begin in this new season of life?
How does it feel to walk outside and hear the crunching leaves under your feet? I highly suggest taking walks and looking outside to witness the effects of the natural shifts around you, and within you. Maybe take a walk and bring your journal with you, and just jot down anything that comes to mind. Maybe journal underneath a pretty tree :)
What feels different inside of you vs. in the middle of summer? How have your needs shifted? How has what you need to feel balanced and centered changed? The day of equinox is the day that we are in an equal balance of day and night, and this time of year can inspire us to contemplate what it is we need to feel balanced, too.
What helps you feel grounded this time of year? Make a list of these things, and you can return to this list anytime you need.
New prompt for Equinox 2024: How can you invite a more balanced approach to your life? One great journaling exercise for this is to make a few lists. Make one list about what there is “too much” of in your life, another list of what there is “not enough” of in your life, and a third list of small actions you can take to balance out these scales. It’s not about reaching a perfect balance, but more about taking the time to reflect and see how maybe you have changed and how your needs have changed in this time of nature’s transition into fall.
E Q U I N O X + S O L S T I C E + S E A S O N A L Y O G A C L A S S E S
This is an all-levels, slow flow yoga practice where we physically focus on forward folding (so, hamstring and spinal lengthening). We start out class with some seated pranayama/contemplation work with a mudra, and move into the slow, and at some moments strong, but mostly stretchy vinyasa. The contemplations in this class are great for the Winter Solstice and the New Year. Join me in slowing down and going inside to find everything we need within.
I wanted to film one more long, juicy, deep vinyasa yoga class for you before the year ended. Join me for just over an hour of all levels, yet challenging yoga. I like to remind my students, all levels does not always mean easy! Although, it does mean there are options to modify up or down in your own practice. I demonstrate options for easing up or intensifying many of the poses in class. Certainly a strengthening practice for the whole body, but we also get real open in the shoulders, hips, and spine. Let's warm up our cold winter bones!
While this class was filmed as a way to celebrate the New Year, it is a great practice to come to any time you want to initiate a new chapter from a place of steadiness. If you have never done a 108-sun-salutation practice before, be ready to build some serious heat and face some humbling moments! I start class with some important notes to keep in mind through this challenging style of practice, and I remind you of ways to modify as you need. After the first few rounds of Surya Namaskar, practice turns into a moving meditation where I simply keep the count of rounds going so you can mostly be in your own zone. I close class with a seated meditation, a few finishing poses, and a full savasana. This left me feeling grounded and empowered to start the new year (aaand.... pretty sore the next day!). You don't need to do all 108 rounds to gain from this practice: if you decide to end the sun salutations early, you can skip to around the 54 minute mark to begin your cool down.
I am sure we have all heard of the benefits of a gratitude practice, but have you ever felt like it is just too broad to make one big list of things you are grateful for? I sure have. This is a structured gratitude journaling practice to break down things to be grateful for in bite-sized categories that could feel a bit more approachable. I found this to be such a sweet way to celebrate the past year, before rushing in to the new.
Happy Winter Solstice! This is an all levels flow class where we move at a fairly steady pace. I offer modifications for my more beginner friends, as well as opportunities to deepen for those who crave it. Generally speaking though, most of this practice is simple and accessible postures. How can our practice be enough as it is? Through the flow and at the end especially, I propose a reflection point for you to contemplate in meditation or journal about. As one season is ending and another is beginning, this is a wonderful time to reflect.
This is a special Vinyasa to welcome in the new year with an open heart towards all that is possible. I intended it to be most levels friendly, but I think it is more like a level 2/intermediate practice. You can expect relatively quick-paced, creative flowing full of strength and stretch to prepare the body for juicy backbends. I left this practice feeling amazing and energized, and I hope you do, too.
This class is designed to give you some quiet time for yourself during the hustle-bustle of the holiday season, or for any time you need to carve out some time for you. Class is slow and juicy, and we work towards some very deep flexibility postures: pigeon, frog, twisting wide fold, fire log, and sun dial are some highlights. There is also a cute arm balance opportunity towards the end. After a 5-minute or so introduction, I intentionally give a lot less cues and chatter in this class to leave space for you to really be in your own quiet energy as a way to recover from some of the over-stimulation in the outside world. Most levels friendly, but with less alignment offered maybe not level 1. You will need a strap, one or two yoga blocks, and maybe knee padding. Join me for active stretch in peace and quiet.
Happy Hanukkah! Whether you celebrate this Jewish holiday of light or not, we can all benefit from turning our awareness towards Hanukkah themes of our own inner light and resilience as the year starts to wrap up. The flow is slow and simple, yet juicy and effective to stretch all major areas of the body in an all levels friendly way (including level 1).
I have a very special practice for you today. With it currently being Hanukkah, I felt called to provide a practice that helps us tend to our own light within. Don’t let the holiday affiliation turn you away, you do not need to be religious at all to gain from this class! Physically we focus on conscious breathing within a handful of yummy yin postures to tend to our own energy, so we are able to shine brightly for those we love. Let’s be the light!
I have been really looking forward to bringing this class to the membership. This is our first proper Restorative Yoga class! In the first few minutes of this class, I spend a little time breaking down the differences between Restorative and Yin Yoga. Restorative Yoga is really how it sounds: it is a practice that is first and foremost about nervous system regulation. This time of year can be so hectic. Taking the time to slow down and carve out a little time for you is so important, not just for yourself, but so you can show up for family and friends with more love and from a more grounded place. We do some seated breathing and grounding, followed by just two gentle poses held for a whopping 8 minutes each. This class is absolutely all levels friendly. If you are pregnant, you can take this class but you'd need to prop yourself upright in a cozy seat instead of laying on your back. Even just teaching this class left me feeling so grounded and refreshed. I hope you enjoy.
This is a unique class in flavor and feel, and it left my body feeling delicious, open, and warm. Practice starts with foam rolling, and it really is worth doing that portion of class as it increases our body's ability to open in flow. If you don't have a foam roller, the flow starts around the 12:47 mark. The flow itself is intuitive, fluid, gets the whole body more flexible and strong. In pace it hovers somewhere between slow flow and Vinyasa. All levels friendly, with an opportunity to invert towards the end of practice for those who like going upside down! You may want two yoga blocks, knee padding, and access to a wall if you are wanting to invert. Class ends with some quiet time in Savasana accompanied by some clips from a snowy walk I took for ambient vibes.
**The HD version of this class is still processing, but I wanted to get it to you today. When it is done processing, the visual and audio quality will dramatically increase! Thanks for your patience with weirdo technical difficulties.
This Yin yoga practice is geared towards times where we feel we could find more balance in body and centering in mind, but was specifically filmed during the Spring Equinox. This is a time of year where we can learn a whole lot from nature in the way of balance and centering. It's a pretty delicious yet simple rinse for most of the body. You will want some props for sure, which I describe in the beginning of the video. I filmed this class at my favorite yoga studio, Open Yoga! There is some slight background noise as it was a busy day in the studio, but honestly it's soft enough that when I listened back it didn't feel like an issue. But if you like, you can pop on one of my playlists on a different device to soften any distractions :) For me, oddly, some soft background noise can help me feel more grounded somehow. It reminds me I am in the real world. Enjoy this class, it's a goooooodie!
Join me for an all levels slow flow where we welcome in the energy of Springtime on the Equinox: a day where we reflect on balance, equanimity, and a kind perspective. We start with some gentle breathwork and intention setting, and we move into a slow, simple, and sweet physical asana practice that opens most of the body up in an efficient way.
This was a really lovely class to shoot. Tune in as we contemplate the energies around the summer solstice and cancer season, while we physically embody heart opening postures, standing balance, and playful upper body strength. Strong yet expansive, all levels.
Welcome to another Autumn Equinox class! I realized I hadn't filmed one since 2021, so we were overdue for a fresh take. My intention was to keep this ritual flow on the shorter side, so you can feel for yourself that connecting within and setting yourself up to embrace the new season doesn't have to take a lot of your time. While I say that this class is most levels friendly, I think having some yoga experience is important to feel like you can keep up with the weird transitions, so maybe it hovers around level 2 with options to take it down or up a bit. Emphasis on hip opening, standing balance, and savoring the space in transition between postures. I'd call it a proper Vinyasa style practice. I hope you enjoy taking this one as much as I enjoyed filming it for you :)
The autumnal equinox is finally almost here! I’m uploading this class a few days before the equinox itself, which is on 22 September in the Northern Hemisphere. The first 20 minutes or so is a seated chat about reflections, traditions, rituals, and ideas that are present around this pivotal natural shift. Then we move into guided breathing meditation, and we do a 35 minute all levels physical heart opening yoga practice to embody these energies. This is my favorite recording I’ve done in a while, I hope you enjoy!