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. 

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

Downward Facing Dog~Adho Mukha Savanasana (The alignment of the pose)

Hi everyone, let me take you through this beautiful pose today, breaking down the alignment and guide you along the way into downward facing dog. First downward facing dog is the foundational asana for all other arm support asanas and is wonderful to learn the principle of roots and extension. Make your way up onto all fours (hands and knees), spread your fingers wide apart bringing the thumbs five to six inches apart (shoulder distance), the index finger facing forward, press firmly into the span of hands and the lengthen of the fingers, rooting the knuckle of the index finger as a way of balancing pressure in the wrist joint. Next, curl under your toes pressing your hips towards your heels, let your head hang and relax it, next at the same time start to lift your hips and your knees off the mat bringing your heels of your feet as close to your mat as possible, pressing the chest back towards your thighs. Keeping the alignment of the wrists with the shoulders allows proper external rotation of your shoulders, draw the scapulae firmly against the back of your ribs to create more space across the upper back, this allows your neck to relax more easily. Another wards your shoulder blades should be rooted against the back ribs while spreading the shoulder blades out and away from your spine. Press your chest back lifting the tailbone to the sky, this should be your highest point of your body in this pose, at the same time firm the thighs by slightly spiraling the inner thighs back and up, and the tailbone back and slightly down. Feet are hip distance apart, if you spin your right foot in the heel of the right foot will kiss the arch of the left foot. At the beginning of this pose its ok to have a slight bend in your knees, over time very gradually moving into deepening the flexibility of your hamstrings and other hip extensors bringing the legs to straighten. With a regular practice the neck will become stronger and you be able to support your head between the upper arms, with the ears inline with the arms. Anytime you have a wrist injury you can always use fists into the mat instead of flat palms. Remember your goal here is to straighten the legs, pressing your feet into the mat, pressing chest back, keeping the alignment of the pose. Keep in mind if you are very tight, weak or new to yoga you might not be ready to safely practice full downward facing dog. Remember to breathe in the pose and always be very mindful of your own body as everyone is different, the best thing you could ever do for yourself is listen to what your body is telling you. I’m very glad I could help you along on your yoga journey, have a wonderful and peaceful day. Namaste’ Connie yoga pose 5

Chakra Centers/ Touching base on the wheels of energy/ Subtle bodies

Hi everyone, I hope your having a terrific day. Today I want to touch a little on our chakra centers. What is a chakra you may ask yourself?  Chakras are each of the centers of spiritual power in the human body, seven in number and the wheels of energy. They are consciousness centers that transform energy and interface between the physical world of the 5 senses and the subtle worlds of pure consciousness. The lotus petals indicate the frequency, vibration rate, and color of energy fields. As the energy centers of the subtle body, the 7 major chakras allow us all to experience the different levels of the cosmos. The chakras use gems, colors, sounds and the five senses, they are like tops of spinning energy that resonate to the different energy frequencies and then sense and distribute prana life force energy to the physical body as many different emotions, sensations and thoughts. Subtle bodies and their consciousness, we contain the entire universe and all of its levels. These bodies are the difference of consciousness, and the inner being. The physical body is a body in the usual sense,(Waking State) the astral body has the same form but is made of subtle matter (Dream State). The mental body is a body of light (Deep Sleep), and the fourth state corresponds to the inner self (Pure Awareness). Let us touch base on the chakras itself, the first chakra is the lower and the most dense, “The Root” Muladhara, located at the base of the spine, on perineum (below genitals). The root is a bright red in color, (think of foods like beets, pomegranates and apples) it relates to the earth element, governs all elimination, the survival instinct, and the emotion fear. Survival, security, and primal energy. The signs of blockage for physical are constipation and fatigue, the emotional blockage are spacey and unsafe. The mantra for the root charka is LAM.Chakra 2 The second chakra is ” The Sacral”  Swadhisthana , (creativity) located above the genitals. It is orange in color (oranges/carrots), relates to the water element, governs the sex instinct and the emotion desire (relationships, sexuality, intimacy). Signs of blockage for physical are infertility and painful period, signs of blockage for emotional are low sex drive and creative block. The mantra for the sacral is Vam. The third chakra is “Solar Plexus” Manipura, located near the navel. It is yellow in color (corn, yellow peppers), corresponds to the element fire, governs the digestive system, the ego and the emotion anger (city of gems, desire, inner strength, self control). Signs of blockage for physical are poor digestion and low blood sugar, signs of emotional are low self esteem and lack of willpower. The mantra for the solar plexus is Ram. The fourth chakra is “The Heart” Anahata, located in the middle of the chest. It is green in color (kale, broccoli), its the center of unstuck sounds of the subtle body. Air element, the individualized soul, the circulatory system and the emotion of love, (love , forgiveness, compassion, self esteem). Signs of blockage for physical are heart disease and high blood pressure, signs of emotional are lack of empathy and fear of intimacy. The mantra for the heart chakra is Yam. The fifth chakra “Throat Chakra” Vishudda, located in the throat area. It is blue in color (blueberries), its the very pure, relates to others, the respiratory system, intelligence and the power of communication, (creativity, speech, individual needs and will). Signs of blockage for physical are thyroid problem and sore throat, signs of emotional side are cant express feelings and the heart , mind are disconnected. The Mantra for the throat chakra is Ham. The sixth chakra “The Third Eye” Ajma, located between the eyebrows. It is indigo color (blackberries), this chakra is the center of command, relates to the mind, the individual self, inner perception and insight beyond the five senses, (intuition, insight, psychic awareness, esp). The signs of blockage for physical are headaches, depression and hormonal, the blockage signs for emotional side are poor intuition. The mantra for the third eye chakra is Aum/Ohm. The seventh and final chakra is “THE CROWN” Sahasrara, located at the crown. It is violet in color (plums), also sometimes white in color. This chakra is the head center, the thousand petalled lotus and corresponds to the universal self, the devine reality and the power of consciousness (higher consciousness, enlightenment and inspiration). The physical blockage signs are poor sleep habits, the physical blockage side is difficult to meditate and bodily disconnect. The mantra for the crown chakra is ANG/Ng. The goal is to keep the chakras open and balanced with energies that are positive, and to correct the negative energy that can block the flow of life force energy. I hope this information has helped you get more of an idea what the chakras are and how important they are in our everyday life. Some credits go to hellion publishing for great material read. Follow your heart and continue your yoga journey. Namaste’ Connie