My first post to my blog

This is the post excerpt.

            Today I want to welcome you to my blog and just give you a little detail about me. I am a mother, grandmother and a E-RYT 200 hr yoga instructor whom loves everything about yoga day and night. I began practicing yoga in 2007 to add variety into my exercise routine. I quickly became passionate about yoga and fully dedicated to my practice. Yoga has completely transformed my mind, body, soul and allowed for self discovery. I furthered my practice over the years through countless hours of classes and workshops from teachers across the country. After so many years of practicing yoga I wanted to share my passion with others, that is when I received my 200 hour certification through Yoga Flow in Pittsburgh PA. I went on to teach students the love I have for yoga. I started this blog to help others embark on the journey of yoga, to give everyone a chance to fall in love with the art, no matter what age or body shape you are. I want to spread my knowledge on safe alignment in yoga poses by posting a yoga pose and breaking it down for you, maybe for you to try or to further your practice. I want to share my true passion that I deeply hold for yoga and to help yogis with my own personal opinions of yoga products that work for me or that don’t. After today I will start with a review or a pose to help your yoga journey. 

Welcome to the New Year


Happy New Year to everyone! This year may be different for you, or it might even stay the same, if you don’t take the time to grow with your journey in life. Sometimes in life we need a change, to grow, to move forward, maybe to get out of a bad circumstance,  to change something we don’t like about us, or sometimes even change our surroundings. At some point in life we all face struggles and challenges,  the important thing is how you deal with them. Know only you can change what you don’t like, are you judging someone? are you surrounded by people who aren’t a great influence in your life? Whatever the circumstance is it can be changed by you. Commit to what it is you need to change along your journey, set your intentions to see you through, and by all means change it. Maybe you don’t need to change anything and that is ok, just add more happiness into your life. Maybe give some of that happiness by listening to someone who really needs a listening ear. Lend a helping hand to someone who needs it and would not ask. Challenges in our lives are created as our test, it’s how we learn from that challenge and apply it to our journey that counts most. Struggles are real,  no matter what the struggle is, learn where it is coming from, apply it to your journey and change it. Life is a journey in time, knowing life can change in an instant, let the past go and focus on today. Live a life of serenity, not a life full of regrets.  You can’t change what happened yesterday, but know you can change today!       Namaste’ Connie



con crow good one

Hi everyone hope you are having a beautiful day! I would like to help you get into this wonderful pose called Crow Pose. Most important is always listen to your body , what it is telling you, how far you can go without pushing your limit. Always start off slow building up into the pose, there is no rush the pose will be there when you are ready. Let us begin by coming down into a squat position leaving the heels of the feet lifted, taking the knees apart while keeping the feet touching. Next, Stretch your arms as far forward as possible, lengthening through the spine, shoulders, and the arms. Spread your fingers wide, thumbs approx 5 to 6 inches apart, next slowly start to drag those hands back towards your body bringing the hands underneath your shoulders planting the hands firmly down. Next, start to lift your buttocks from your heels,  placing your wide knees as high as you can into your armpits, start to walk your gaze, focal point, slowly forward, leaning forward to bring the weight more into your hands,  squeezing the knees into the armpits pressing firmly into the hands ,while lifting the belly and the hips, start to explore by lifting one foot from the mat at a time placing the foot back down (it’s all about walking your gaze forward in this pose). Eventually,  bring the big toes to touch, lifting effortlessly the belly toward the spine while drawing the pubic bone back and up, all along keeping your gaze focused trying to straighten your arms. A great modification is to place a block under your feet and blankets or a pillow under your face, incase you have fear as your body will rock forward and the sensation feels like you are going to fall. This pose strengthens the arms, wrists and abdominal muscles. Enjoy every moment of taking flight into this beautiful calming pose. Thank each and every one of you as I continue to follow your yoga journey through life. Namaste’ Connie

List Any Yoga Events Happening Around Your Area(with in the comment section below/ let the world know about your yoga event

I will start off by saying, follow your journey of yoga and be mindful of your body. Love yourself no matter what size or shape you are, yoga is for all. The positive vibes and the calmness that comes along with a  yoga practice no one can ever take from you. Follow your passion and always stay true to whom you are not a reflection of someone else.  Namaste’  Connie

Some Yoga Events Listed Below:

Yoga Flow is holding an event Ales & Oms Halloween Edition  Saturday October 28th 10:45 am- 11:45   Location: Hitchhiker Brewing 1500 S. Canal St  Pgh Pa 15215

Instructors: Suzanne & Kenny    Tickets $20.00

Your tickets get you an hour of yoga & a complimentary craft beer.  More information at http://www.yogaflowpittsburgh.com

Inner Strength Yoga is holding an event Glow with The Flow Friday November 10th, one class for kids and another for adults. Kids 6:30-7:30 Adults 8:00-9:00 PM   Location: 13856 Route 30  Irwin, Pa 15642

Price: Regular class pricing $12.00 or Student $10.00

Wear bright neon colors or white shirt decorated with neon paint. Free glow bracelet at the door. More information at http://www.innerstrengthyoga.net

Bend the Bridge Yoga is holding an event Bridges & Brews Saturday October 21 st 10:30-12:00 PM  Location: Helicon Brewing   102 Union Ave Ste.1001 Oakdale Pa 15071

Instructors: Erin & Elizabeth      Tickets $25.00

Your tickets get you a 75 minute yoga flow class and (4) tasters Ages 21+  More information at http://www.bendthebridge.yoga

Inner Strength Yoga 13856 Route 30  Irwin, Pa 15642  

Harry Potter Yoga w/Sarah
Saturday, November 18th
Cost $20.00 or may use class pass and $10.00 cash

Join us for an evening of magic as we transform Inner Strength into Hogwarts!
All witches and wizards are welcome regardless of experience. This will be a non-heated vinyasa (flow) class with meditations on the qualities each of us possess from Gryffindor, Hufflepuff, Ravenclaw, and Slytherin.

Some of Harry’s favorite refreshments will be served after class.
Don’t forget to wear your house colors! More information contact http://www.innerstrengthyoga.net

TriPod Headstand Pose/Sirsasana II (Learn how to do this beautiful pose)

Hi everyone, hope  everyone has been enjoying a positive and blessed life! Today I want to touch base on this beautiful and challenging inversion called tripod headstand. The main benefit of the pose is it builds up your core strength, it also stretches your abdominal and leg muscles. Tripod also enhances mental awareness, improves balance and confidence. This inversion is also known as a natural healer for headaches, congestion, stress, fatigue, and poor circulation. Know that most importantly  always listen to your body, we are not all alike and that makes us all special in our own way. Before attempting this inversion, if you suffer from any neck, back, arm, shoulder issues, high blood pressure or glaucoma, contact your doctor to make sure this pose is ok for you. Lets begin to take on the various steps of this pose, first make your way up to tabletop position, spread the fingers wide, second finger forward, wrists stacked under your shoulders. Next place the top of your head on your mat,(crown) making sure it’s on the flatness of the head (you can always place a towel or pad under your head). Slowly start to lift your hips and knees off the mat walking your feet closer towards your face without losing the wrist and elbow  alignment, if this happens slide your hands back to achievement the alignment once again. Once you walk them closer , place one knee on the back of your arm one at a time using it as a shelve and engaging your core,(take your time don’t hurry) bring the big toes to touch pointing your toes. Try to make sure your elbows don’t fall out to the sides,(as you can see in my pic of full pose elbows are falling out, lets face it no one is perfect lol). Keeping the alignment slowly activate your core squeezing your bent legs as one and slowly lifting your legs up to the sky, point your toes. Your bhandas are active along with your legs and your core. Make sure that your shoulder blades are glued to your back, and your lengthening your neck. It’s very important to engage your core and center your energy, just envision it as a straight line from the top of your head to the soles of your feet, protecting your whole spine. Enjoy every moment being upside down in this beautiful inversion, learn to let go and stay positive, mindful and at peace. Have a beautiful day! Namaste’  Connie tripod headstand

No Matter What Yoga Studio You Enter It Should Always Be A Positive Place To Practice/ Find Out If The Yoga Studio Is For You/ Also some yoga etiquette

Hi everyone, today I want to touch base on how you should personally feel at any yoga studio that you attend, rather it is  hot yoga, warm yoga, basic yoga or gentle yoga. No matter what type or style of yoga you choose, the studio and instructor should always make you feel welcoming, you are not a number you are a human being. Rather you are new to yoga or have been practicing for a while, this feeling should never change. Always give yourself enough time to arrive to any yoga studio and always inform the instructor of any new or old injuries so he/she can be mindful of your limitations during class and offer you modifications needed to assure your safety and comfort level. Leave any cell phones or electronics devices out of the yoga room, this is not yoga like to bring in the room with you and very distracting to others. Know that yoga is an individualized journey and should be honored in that way and yoga is not a competition with others. GOSSIP, COMPLAINING, and NEGATIVE ATTITUDES ARE NOT FOR A YOGA STUDIO. Rather being positive, gentle in voice, thoughts and attitude respects those who come to yoga for a safe, uplifting, and truthful environment. We all attend yoga for many different reasons, it could be mental, physical or healing, so always have respect for others. Once you enter the yoga room be respectful of other students whom take advantage of the few minutes prior to class to meditate and clear their mind. Once you are on your mat this is your time to leave everything outside the door you walked into for after class, learn how to let yourself go and enjoy every moment. After class is over take with you what you have learned rather if you liked the class, instructor, or the studio itself. Sit for minutes and ask yourself these questions to know if this yoga studio was for you. Was the studio welcoming? Did you have positivity in the studio and the yoga room? Did you gain from the practice? Do you feel a great sense of peace, relaxation and inspiration? Was the instructor friendly? Did he/she make you feel safe? Was he/she knowledgeable ? Did she/he offer modifications? If you answered yes to these questions you found the yoga studio for you, congratulations! Spread the sense of peace to others throughout your day that you have just felt by attending this yoga class. I am honored I can give some tips and advice on finding the yoga studio that is for you along your yoga journey. Enjoy the day and have a peaceful one.    Namaste’ Connie

High Push Up~Dandasana/Plank Pose~Phalakasana (Learn the alignment of the pose)

Hi everyone, today we are going to learn how to do a high push up safely. High push up (Plank pose), is the basic position for the transition of Chaturanga Dandasana (four limbed staff pose), and also prepares us for arm supported asanas.  Come to all four’s, curl under your toes straighten yours legs , first spread the fingers wide, second finger forward, thumbs five to six inches apart which is shoulder distance. Pressing firmly into the palm and fingers hollow out your arm pits, start to inner rotate your arms forward keeping your shoulders stacked above your wrists, and hugging your arms close to your body. Grow your crown of your head towards the front of room keeping your gaze straight down and not tucking your chin to your chest. Slowly start to activate your core to prevent sagging in your pelvis while keeping the shoulder blades rooted down against the back ribs. Start to press the weight into your heels at the same time growing your crown towards the front of the room lengthen your spine. This is yogi choice legs can be together or hip distance apart, as long as you are squeezing the legs and your knee caps are engaged (I personally like my legs and feet together). Remember bandha’s are engaged , you are breathing, and growing your body long staying active in the pose. As for every pose in yoga their is a modification, if you have lower back issues or wrist issues or you don’t have the strength yet, please use the modification by dropping your knees, picking up your toes and pointing them. This relieves the pressure from those problem area’s, you are still active as above the only difference is your on an angle from the crown to your knees and all the alignment is the same. Always remember listen to your body and what you need to grow on your yoga journey. Have a blessed and peaceful day! Namaste’ ConnieHigh push up

Warrior 1 Pose~Virabhadrasana 1 / Learn the safe alignment of the pose

Hi everyone, today we are going to do the alignment of Warrior 1 Pose. This pose is an excellent asana in which multiple lines of energy are used such as rooting in the mat, extension of the spine and balancing. First step your right forward in between your hands (closer to the right hand), make sure the right toes are forward, front knee is inline with the ankle. Look at your left foot, walk it out towards the left edge of your mat spinning the foot at a 45 degree angle (toes point more towards front corner of the room where corner and corner meet), make sure the front ankle is still stacked under the knee. Begin to lift the inside of that left foot inner edge and place foot back down making sure your foot is rooted, keeping the back leg straight start to peel your upper part of your body up, at the same time grounding in the feet, internal rotation of the back leg, while pressing the shin firmly back to keep the grounding in the back foot and keeping front knee stacked and opening towards the pinky toe. Next take your hands and place them on your hip handles, start to square the hips towards the front, next slowly start to take your arms up shoulder distance apart near your ears palms facing in (soft elbows), towards the sky lifting through the spine, through the heart center and out through the fingertips. Keeping hips square to the front, chest stacked over the hips,  start to feel the lifting of the lower rim of the ribs moving up and away from the upper rims of the hips creating more space in the lower back. Relax your shoulders down your back, setting your gaze, drishti or focal point out in front of you. Relax, breathe and sink through center, keeping the alignment of this beautiful warrior pose. To modify this pose, back the front knee up, hands at your

heart center in prayer or shorten your stance. For the most in this pose bring the palms touching over your head following the gaze past the fingertips. Enjoy every single moment of Warrior 1 Pose listening to what your body is telling you. I am honored to help you follow your yoga journey, keep up the good work and follow the yoga path of life. Enjoy this wonderful day with lots of love. Namaste’ Connie