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Free Videos and Blogs

Below you will find exclusive yoga videos and blogs to support your practice. You can also use the search bar if there is something specific you are looking for. Should you have any requests, please feel free to submit them using the comment form at the bottom. These videos are meant to support your growth as a yogi and to help you look inward to better understand your body. Every single body is unique, and it’s important to acknowledge that some of these techniques might unlock tremendous freedom, while others may not be suitable. Please be mindful as you explore, and if you are ever unclear on whether or not something will be good for you, please see a specialist to help guide you properly into your body. Thank you for practicing with me, and enjoy the free yoga resources!

full wheel shoulder alignment elbows in or out

FULL WHEEL POSE STOP HUGGING THE ELBOWS IN SHOULDER ACTIONS FOR MAXIMUM FLEXIBILITYFULL WHEELSHOULDER FLEXIBILITY IN FULL WHEEL POSE You may have noticed that Full Wheel Pose is quite challenging, and you might think the issue is your back, core, or shoulder strength....

full side plank and modifications

FULL SIDE PLANK WITH MODIFICATIONS STEP-BY-STEP VASHISTHASANA BREAKDOWNFULL SIDE PLANK FULL SIDE PLANK AND MODIFICATIONS: VASHISTHASANA USING THE WALL AS A PROP Full Side Plank (Vashisthasana) has many modification options and variations to help make it more...

Eagle Pose technique how to double wrap the legs

GARUDASANA - EAGLE POSE How to Double Wrap the LegsEagle Pose GARUDASANA - EAGLE POSE Why is it hard to double wrap the leg? Garudasana, known as Eagle Pose, is a challenging hip opener and hip strengthener. It's useful in developing balance, but for many people,...

hips and hamstring flexibility

HIP AND HAMSTRING FLEXIBILITY "The 4 Quadrants of the Hips"Hip & Hamstrings Hip And Hamstring Flexibility Why Is Hip Mobility Important? If you practice yoga, you are sure to increase the flexibility of the hips and hamstrings. However, that doesn't mean you will gain...

Yoga Sequencing: Teaching Technique Reverse Engineering

INTELLIGENT YOGA SEQUENCE TECHNIQUE REVERSE ENGINEERINGYoga Sequencing HOW TO DESIGN AN INTELLIGENT YOGA SEQUENCE REVERSE ENGINEERING Designing an intelligent yoga sequence for your at-home practice or for your students can create a massive lifelong impact. Whether...

Best Backbend Technique to relieve back pain

BACKBEND TECHNIQUE TO RELIEVE BACK PAIN "BOWING THE SPINE"Bowing The Spine Why are backbends uncomfortable for many people? Can we do anything to change this? Let's dive into my #1 backbend technique to relieve back pain and provide you with maximum range of motion....

firefly pose titibhasana

FIREFLY POSE, TITIBHASANA STEP-BY-STEP TUTORIAL: LEARN TO FLYFIREFLY POSE FIREFLY POSE, TITIBHASANA STEP-BY-STEP TUTORIAL: 4 KEY ACTIONS Firefly Pose (Titibhasana) might have you thinking, “There is no way I’ll ever be able to do THAT pose!” Yes, for sure it requires...

release low back pain in backbends

YOGA ALIGNMENT: COBRA POSE RELEASE LOW BACK PAIN IN BACKBENDSCOBRA POSE YOGA ALIGNMENT: COBRA POSE HOW TO RELEASE LOW BACK PAIN IN BACKBENDS If you feel back pain in backbends, you are not alone. Many people experience low back pain in backbends. If you're...

3 Best Yoga Practices for the 5 Layered Self, Asana, Breathwork, & Meditation

3 BEST YOGA PRACTICES FOR THE 5 LAYERED SELF ASANA "YOGA", PRANAYAMA "BREATHWORK", MEDITATION3 BEST YOGA PRACTICES5 LAYERED SELF AND THE 3 BEST YOGA PRACTICESWhat are the 3 best yoga practices and why? You are likely already familiar with Asana, as it is the physical...

yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

Chaturanga yoga pose alignment and anatomy

Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for Chaturanga? First, let's start with what this pose is. Chaturanga is both a yoga pose and a...

What is Yoga Alignment and is it important

What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

5 Step Pigeon Pose Best Hip Stretch

5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY?PIGEONDOES PIGEON POSE INCREASE FLEXIBILITY?Is Pigeon pose the best hip stretch? The quick answer: it depends on how you do it. Somebody told me recently on Instagram that I was blessed with open...

Neck And Shoulder Pain Relief 3 Step Release

NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area- their trapezius muscle. On the surface,...

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons--strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

Compass Pose

COMPASS POSE 3 KEY TECHNIQUES TO INCREASE FLEXIBILITYCOMPASSTechnique Makes Everything Easier Technique is like following an instructional guide that your body celebrates upon reading. The body, like all things in nature, has a certain timing that when followed will...

Samskaras and Neuroplasticity

Dissolve Thought, Emotion, and Behavioral Patterns Does your family put your spiritual practice to the test? Have you been making leaps and bounds through your yoga or meditation practice - feeling better day to day, learning to take a breath in the challenging...

Spanda: Secret of Life

Life's Little Secret What is Spanda Spanda is one of the foundational teachings from the ancient tantric philosophies. To be clear, I am referring to the yoga traditions not the modern westernized term for sexual practices. Spanda refers to the pulse of the universe,...

200 hour training Questions

THE BIG DECISIONYou are likely here because you have been considering taking your 200-hour training but you aren't sure if it's right for you, what you will learn, who you should take it with, or where you should go to take it. It is a big decision and a commitment...

The Transformation Equation

A.C.T. Deep inside every one of us there exists a desire to be the best we can be during this short time that we have here in this life. It may be covered up by insecurities, shame, guilt, or the business of our day-to-day. You owe it to yourself to live a life...

UNLOCK YOUR HIPS

OUTER HIP STRENGTH AND FLEXIBILITY FOR THE LOW BACK AND S.I. JOINT THE LOW BACK AND S.I. JOINTLow back pain or S.I. Joint instability are quite common for many people and the cause seems to be a mystery. What most people don't realize is that pain is usually the...

Lifting The Arches of Your Feet

Is your foundation trong? Setting the foundation of any posture is arguably the most important step you can take aside from breathing of course, which you can simply consider a part of the foundation. You probably have heard me talk about the foundation of arm...

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

find your seat

3 BEST SEATED MEDITATION POSTURES Find Your Seat: 3 Ways to Sit without Knee, Hip or Back Pain!Find Your SeatLet's go over the 3 best seated meditation postures and find out which one is right for you. The deep benefits of seated meditation are well known to have been...

4 Exercises For The Ankles and Feet

Move better, feel better Strengthening our Foundation Walking on the streets of some of my favorite European cities, I took note of how tired the muscles of my feet and lower legs were. Although I consider myself to be a rather in shape human being, during the winter...

Avoid Hamstring Tendonitis “Yoga Butt”

YOGA STRETCH FOR HAMSTRINGS HAMSTRING TENDONITIS: AVOID HAMSTRING PAIN "YOGA BUTT"HAMSTRINGSA Different Approach To Stretching The HamstringsStretching the hamstrings provides many benefits - including my personal favorite, low back relief! In the pursuit of...

Pigeon Without Knee Pain

Why Stretching your hips might cause knee painPigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little guidance...

Chaturanga Alignment Part 2

Chaturanga Alignment Part 2 3 Steps to Apply Shoulder ActionsCHATURANGACHATURANGA: Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If...

Chaturanga Alignment Part 1

CHATURANGA ALIGNMENT FOR STRENGTH Chaturanga is one of the most repeated poses in the modern yoga practice, and it happens to be one of the most challenging on the shoulders. It is highly beneficial to take a look at the mechanics of the posture. I have been studying...

Backbends and the Glutes

Should I Engage my Buttocks in a Backbend?In the yoga world, there are many opinions on alignment and what muscles "should" or "should not" be engaged. One of the common questions I get is, "Should I engage my buttocks in Wheel pose or bridge pose?" I decided it's...

Down Dog: Avoid Shoulder Impingement

Should You "Relax Your Shoulders" Away From Your Ears? In my previous blog, "The Yoga Cue That Could Be Destroying Your Shoulders," I explained how taking the arms up overhead while dropping our shoulders down our back could be a recipe for shoulder impingement. Many...

Avoid Shoulder Impingement

"Relax your shoulders" There probably isn't a single yoga teacher out there, myself included, who hasn't used the verbal cue “relax your shoulders away from the ears.” This cue can be totally innocent and helpful to point out unconscious patterns related to...

The Key To Arm Balances

The Secret is Simple Finding ease in arm balances can seem like a mystery and it can be frustrating to figure them out while struggling to breathe in positions that feel constricting. The secret to arm balances is simple, but it is not always easy to put into...

Arm Balances: Protraction Action

ARM BALANCE STRENGTH BUILDING Most who practice yoga have come to realize that the practice requires a certain physical strength that doesn't necessarily coincide with the image of strength in our head. Every yogi has seen a physically in-shape gym goer walk...

Headstand: Neck Relief

Intentional Practice For many years I split my yoga asana practice into two parts. On one side I dedicated my learning to the therapeutic qualities and on the other side advancing my practice. It was a while before I realized that they were one and the same and...

Headstand: 3 Ways In

Three Ways In Headstand is a powerful pose, typically referred to as the King of the Yoga Asanas (poses). While the gurus and masters have long been preaching the importance of headstand, modern-day anatomists often caution against it. Physically speaking my personal...

#1 Tip To Advance Your Practice

#1 Tip to Advance Your Yoga Practice Dharana Leads to Mastery There are multiple reasons why we practice asana (the physical practice of yoga), but most of us would agree that the primary one is that we feel better afterward. Asana offers us an opportunity to get to...