back it up


Recently, my friend Ryan emailed me with a request for a 5-10 minute asana sequence specifically for runners.  Ryan is a coach in Lyons, Colorado; his runners have “notoriously tight lower backs and hips.”  Join the club.

Here are my best suggestions.  (In case you are a runner, or a walker, or a human.)

Every Day, Every Time:

1) Twisted High Lunge (Parivrtta Parsvakonasana is the full version).

2) Wide Legged Stance with Hands clasped behind you (Prasarita Paddotanasana C)

3) One Legged Pigeon Pose (Eka Pada Rajakapotasana)

4) Double Pigeon Pose (Agnistambasana)

5) Reclined Pigeon (**this is the key pose!)

6) Reclined Spinal Twist.  First time: both legs bent at the knee. Second time: One or both legs extended straight).

Result: painless low back and open hips, ready to hit the trail.


Wanna learn more?

This is a fabulously informed video sequence from Tiffany Cruikshank on–SI-Joint-Stability-Practice.html

Ashtanga Workshop with Wade Mortenson


My teacher and colleague, Wade Mortenson will be teaching this on Sunday November 3 at 2:00 pm.  Put it on your calendar!

wades head shot


with Wade Mortenson

Sunday November 3rd, 2:00 – 4:30pm

Maya Yoga

Learn the art of hands on adjusting in this fun filled Workshop

$30+tax ($32.81) preregistration or $35+tax at the door

We will pair up and use key poses from the primary and second series of ashtanga as the foundation for this hands on workshop. Safety, communication and receptivity will be emphasized to not only give a better adjustment but also to better receive an adjustment.

Please either practice at home, take our lead intro class at 10am ($5) or Mysore at 12 noon ($15) so your body is ready to dive right into this workshop.

Click Here to download the flyer!

– See more at:

fall roasted veggie and black rice spinach salad

Fall is still a great time for salad… warm it up with roasted veggies and warm rice. Delicious. And colorful.

roasted veggie and black rice spinach salad


Roast the following at 425 for 40-50 minutes or until soft and slightly charred around the edges

  • cubed beets, cubed sweet potatoes, cauliflower florets, and broccoli florets
  • 2 tablespoons olive oil
  • 3 shakes thyme, 3 shakes all-purpose seasoning, 3 shakes salt and pepper each

Cook black rice according to package, leave warm and keep some moisture in so it is rather sticky.

Serve over cold baby spinach salad, add pomegranate or balsamic vinaigrette to taste.

Eat a rainbow.

“nothing happens in the mind that doesn’t happen in the body”

“Nothing happens in the mind that doesn’t happen in the body.” – Teacher Max Strom

today’s intention: set your intention high; set your heart with ahimsa at its core. practice with ahimsa with own self and your own body so that you can then respond to others from a place of ahimsa and compassion 

photo cred LMA

photo cred EMA

The first of the eight limbs of Yoga is the five Yamas, in which you develop self-control of actions, speech, and thoughts.  Begin with Non-harming, Truthfulness, Non-stealing, Honoring your higher reality, Non-possessiveness. As these are gently, lovingly practiced over time, they gradually evolve into great vows for living.

cozy tea

Crisp fall weather means it’s time to curl up with a warm tea and a good book.

Here’s my favorite fall cozy tea recipe: 

cozy tea

  • 1 sachet of get wellness tea by The Republic of Tea.
  • 1 dash of organic soy milk, unsweetened
  • 3 shakes cinnamon
  • 1 squirt local honey
  • somewhere cozy to sit

(steep for 5 minutes)

BREATHE: Sunday evenings in Liberty, MO

I absolutely love working on Sunday evenings!  First I share in beginning yoga and meditation with my friends and family at Liberty Community of Christ Church.  Together we breathe for peace, love and understanding to be present in our communities.

Starting Sunday, October 6, I’ll be leading yoga practices for strength, courage, and health at Balance Yoga, at the Crossfit Establish Gym in Liberty.  For more information, visit their Facebook Page, or go here:

balance yoga