Inspire Your Workday: Six Yoga Poses for Any Body

You can take a yogi out of her yoga clothes, but she takes yoga with her wherever she goes. Namaste teacher Poh Teng shares some easy office yoga postures to bring spacious presence into the body, heart and mind.  The best part is that this sequence is good for any body and and takes very little time, squeeze it in between meetings, during conference calls, or a few moments before lunch.


Pepper the postures throughout a busy day at the office, or incorporate the entire sequence into your routine by practicing at the same time everyday.  Hold each posture for five, deep breaths. If a posture has a left side and a right side, don’t forget about the second side.


To learn more about Poh, visit

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Namaste 2016 Desktop Wallpaper Calendar

Cultivate the seeds of the future. Now is the Time!

Set the tone for your new year with our free downloadable desktop wallpaper and take the opportunity to look forward and envision your next three months. Click on one of the download links below and then right click to save it to your computer.

What are your hopes and dreams for the year?

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With lots of love and gratitude – we can’t wait to continue on this sacred journey with you all year long!

P.S. stay tuned for the Spring Calendar coming in April!

In peace,



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Finding a Kinder Practice- My Path To Therapeutic Yoga By Jill Lindsay

I know what you’re thinking, therapeutic yoga sounds so…clinical.  But don’t get weirded out by the not-so-sexy name of the practice, I’m here to tell you that this style of yoga changed my life. 

I remember going to my favorite challenging yoga classes, ready for a great workout and especially excited to get so hot that I just had to strip down to show off my new lululemon sports bra.  In certain asanas, I would glance over towards my neighbor wishing I could go deeper into a pose like they were.

My yoga at that time was about pushing, comparing, and striving for that strong and perfect practice.  

I was able to let go of some of that ego when I earned my 200-hour certification, understanding that perfection is really not what yoga is about. But deep down, as hard as it is to admit, I was still trying to prove something. Because of that, I was attracted to practicing and teaching the more powerful disciplines of yoga. I was able to teach for a few years that way…until I had my one and only injury, blowing out my right shoulder.  I’m sure there were warning signs I could have listened to, and ways I could have modified, but my body finally said, “That’s it!  I can’t keep practicing this way!” I put a band-aid on it for a while, letting myself rest and heal here and there. But I still kept practicing and demo-ing those difficult postures, re-injuring myself again and again. When I finally admitted my defeat, I realized I was extremely limited in my practice and teaching.  

Therapeutic Yoga East Bay

It wasn’t until I found a physical therapist and yogi that understood my shoulder from a yogic perspective, and that taught me how to strengthen and support the weak muscles that originally caused the injury that I was able to begin to heal.  I was embarrassed by how little I knew about the rotator cuff muscles and the glenohumeral joint. I was supposed to be an experienced instructor, after all!  This PT also taught therapeutic yoga classes, a discipline that immediately spoke to me. I felt calmer, more connected, and restored after class.  The need to prove flew out the window. I no longer felt frustrated by the poses I couldn’t do, but instead, felt empowered by what I was still able to do, and found myself going into poses that were still deep and opening, but in a safe and healing way.  Slowly, my shoulder regained its full range of motion and became even stronger through therapeutic yoga.  That PT (and my now mentor) is Harvey Deutch, and he and I still meet once a week where I assist him in his physical therapy clinic in SF.  Yes, I originally stumbled upon this form of yoga because of my injury, but I’ve made it my goal to show that therapeutic yoga is a practice for all body types, all ages, and all skill levels.  This rewarding practice is not just for the old or injured, it is a type of yoga that every body can benefit from.  

Please don’t misunderstand me. When instructed and executed correctly, those powerful yoga classes can be of great benefit to many bodies. I still enjoy a strong, sweaty class from time to time. But the hard truth is, many classes are taught too quickly without the proper experience behind the instruction to support and guide yogis though the movements in a safe way. Injury should not be a normal, accepted part of the yoga experience. Our yoga should not be about forcing or pushing ourselves into postures just so we can say we “got there.” In my opinion, the other hard truth is, a lot of the yoga out there is not a sustainable way to practice. It’s possible when bodies are young, strong, and flexible and they can withstand the more heavy repeated force of a fast flow or challenging power class. But I’m not sure I see myself doing chaturangas, handstands and arm balances into my older age.  I want a practice that can evolve with me. Part of what therapeutic yoga has taught me is to let go of what I used to be able to do. So what if I can’t do crow like I used to. At least I can say, I’ve sure never had a more safe and stable-feeling down dog than I do today because I’ve slowed down and learned more about body mechanics.

Therapeutic Yoga East Bay

After receiving my 100-hour therapeutic yoga certification, I am a more well-equipped and better educated instructor in the studio, in addition to being a more receptive practitioner when I practice at home. I can now spot when someone who seemingly has a beautiful down dog is actually over-extending their hyper flexible shoulders instead of stabilizing those joints and trying to find more extension in their thoracic spine. Learning where to move from instead of going into our hypermobilities might help save a students shoulders before they give out like mine did.  

I’m not here to instill fear, and I’m not here to speak poorly of other forms of yoga. I am here to help you give yourself permission to slow down if that’s what your body is trying to tell you…mine sure was. Our yoga practice should be about listening to what feels good, and knowing when to pump the brakes when something doesn’t feel right.  I think more yogis could be practicing in a sweet and wise way. I think there could be more yoga out there that offers the practice as a healing modality, as a sort of therapy…not just a form of fitness. So come give therapeutic yoga a try with me, see what you think.  The only requirement is the desire to show up, to have a willingness to play, and learn something new about your body.  

Check out Jill’s weekly classes Monday through Friday!

Therapeutic Yoga East Bay

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January Manduka Yogi of the Month: Alan Perlberg

We’re so excited to be partnering with Manduka to recognize a Namaste yogi each month that is a staple of our community and who inspires us daily! For our second month we’d like to recognize Alan Perlberg, someone who lifts our spirits when we see him and is extremely dedicated to taking his practice off the mat! We asked Alan to share a little bit more about himself below:


Learning specialist

Fun Fact About You?

I find joy in making music 

What inspires you?

Falling down and getting back up

When you aren’t on the mat, where can we find you?

Out walking and hiking and spending time with lisa, my wife

Favorite East Bay business (other than Namaste :)?

Sushi Park or the Aurora Theater

How has your yoga practice shaped who you are?

Having the mat as a sacred place to do my own practice and to be part of something bigger …and bringing my practice out into the world

 Favorite Asana?

Mountain pose

Why do you love Namaste? 

Feeling part of a community … lots of classes with wonderful teachers having varied styles … helpful and friendly staff … convenience of Grand Lake location … and great massage too!

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Manduka Yogi of the Month: Mimi Miller

We’re so excited to be partnering with Manduka to recognize a Namaste yogi each month that is a staple of our community and who inspires us daily! The first person we’d like to recognize is Mimi Miller, a dedicated yoga student with a long standing practice who has been with us since the beginning! Mimi shares a little bit more about herself below.

1. Current Occupation?
I have my own real estate business in San Francisco and Berkeley, and now that I am 74 I am gradually transitioning into retiring and becoming more immersed in yoga as a spiritual practice and as a way to serve the community, although I’m not sure how that might look yet.

2. Fun Fact About You?
I am a liberal Democrat and my husband is a conservative Republican, which creates a lively space for fire and forgiveness!

3. What inspires you?
I am inspired by my grandchildren, my daughters and their significant others, my husband, my two brothers my yoga teachers at Namaste and many of the students with whom I practice. What inspires me about my yoga teachers at Namaste is not only the quality of their teaching and their commitment to the path of yoga and to their students, but their willingness to be present no matter what is going on in their lives.

4. When you aren’t on the mat, where can we find you?
When I’m not on the mat my favorite times are spent with grandchildren, children and family. I love swimming, preferably in the ocean, but love swimming laps in an outdoor pool too. Backstroke is easy for me and I’ve recently learned how to do the Butterfly, which is quite thrilling. I love nature and gardening, advocating for animals and all wildlife, and drinking coffee with my Sweetie in the morning. (Well, too many interests to name them all.)

5.Why do you love Namaste and how has your yoga practice shaped who you are? 

Namaste is my favorite East Bay Business, which leads me to why I love it so much. First of all, as soon as I walk in the door, I am greeted with so much joy and enthusiasm at the front desk. Now this makes quite an impact on me, and it creates this beautiful quality of aliveness and happiness that stays with me during the day and evening. Then how scrumptious to go to class and to feel what it is like to be with my teachers who are so committed, attentive, helpful and kind. I have experienced a lot of physical and emotional healing at Namaste that continues daily. The passionate presence and lively humor of teachers and staff at Namaste have helped me to open my heart and feel compassionate acceptance and gratitude for all that is being revealed for healing, and to feel love, compassion and acceptance for each other, for animals, for all of creation.

Stay tuned for our next yogi of the month, it could be you! If you’d like to nominate someone please email

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Namaste Teachers Share the Best Yoga Advice They’ve Received

We asked Namaste Yoga teachers one question: what is the best advice that you’ve received regarding your yoga practice? (spoiler: we have some seriously wise teachers!).

Here’s what they said:


Judy Rukat

When I began my teacher training with the late Larry Schultz, I had NEVER practiced yoga before and was not enjoying the training (to say the least). Yoga broke me down, humbled me and was too much for me in every way. In fact, it felt like a sort of painful death. I approached Larry with my discontent and he told me, “You are on the path to becoming a great teacher,” and GENEROUSLY gifted me my teacher training because he believed in me. That’s real yoga.


Richard Rosen

A friend of my wife is a professional astrologer and psychic and he once gave me a free session. Though I’m not a psychic kinda guy, I went just to be polite and he told me that “as a yoga teacher I’m not working with people’s bodies as much as with their souls” this advice has stayed with me now for many years.


Elana Morgulis

Elana Morgulis

I think the best advice I’ve received was a simple reminder mid-pose to notice the quality of my breath. If my breath felt constricted, I could gently back off. It gave me permission to be gentle with myself, and I experienced a profound relief and freedom within. Whew, I feel good just thinking about it!




Reba Gray

Master the practice of ahimsa (cause no injury or harm). Make that the most important thing in your yoga practice right now.”





kenbrenimanKen Breniman

The best advice I received from my teacher Darren Main, was when he said: “Ken, teach from your heart!” He really encouraged me to connect to my authentic self and through following his wisdom,  I have focused much of my on-the-mat and off-the-mat healing on connecting to Source so that I can teach what the students want/need without my  worries or doubts getting in the way.


Annemaria Rajala

I draw constant inspiration from one of my teachers, Sam Chase. He told me that a yoga practice should “meet us where we are and help guide us toward what we desire to become.” I strive to live by this on a daily basis.


Poh Teng

My favorite advice is something passed down from senior practitioners of Eknath Easwaran’s Passage Meditation and the collective wisdom of the satsang. “The spiritual path is not easy. It is similar to climbing a mountain. On our trek towards the summit, the conditions of our journey change all the time.  Sometimes, the sun shines brightly, the weather is fine. Maybe the incline isn’t even that bad.  We experience progress during our travels and we feel pretty good about ourselves. Other times, the weather is dreadful and we cannot find shelter. Maybe the trek around the dark side of the mountain, where the sun is hidden from us, is longer and harder than anticipated. Maybe we come to an obstacle in our path that causes what appears to be set backs. (sic) In our own time, we eventually arrive at the summit where we meet each other. Keep practicing. And all is coming.”


Julia Beauchamp

The best advice I received from a yoga teacher was about how “the inhale is a rising up and the exhale is circling down”. In this way we create an energetic loop around the spine every time we breathe. The change of direction above the head and below the tail bone are important, crucial points of transition– the moments in between when time stops and for a moment we cease to exist until the loop picks up momentum again.David Schlussel

David Schlussel

“Practice less, more often”



Domonick Wegesin

Dr. Domonick Wegesin

“Just fucking do it” from mindfulness teacher Jon Kabat- Zinn.




Naushon Kabat-Zinn

The best advice I have ever received is from my teacher Baba Hari Dass, who always said “Teach to Learn.”



rosy schlussel

Rosy Schlussel

My teacher Sofia Diaz has said some things that have stuck with me for many years, here’s a couple of zingers: “Yoga is the willingness to feel what you have committed to through being alive.”

 And a little more complex & shocking, perhaps: “The difference between dragging your body around behind you like a dead dog on a leash and yoga, is the answer to the question: “Are you in love?”


Claudia Florian Mccaffrey

Claudia Florian-McCaffrey

The best yoga advice I’ve received from one of my teachers was to “get on my mat for just 5 minutes.” This taught me that all I needed to create a practice was a mat and my breath. After those few minutes I had the choice to stay on my mat or finish my practice and it worked! I never stayed on my mat for just 5 minutes. I got inspired to take care of myself because those five minutes felt great and I wanted to stay longer!

Tara Sullivan

Tara Sullivan

Best advice about my practice was from my teacher Sharon Gannon who said, “The best way to uplift your own life is to do all you can to uplift the lives of others.”

What is the best advice you’ve received from a yoga teacher? Please share in the comments!

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5 Minutes To Move: A Simple Yoga Sequence to Get You Moving

5 minutes to move is a short yoga sequence for anyone on a tight schedule who still wishes to practice daily: great for the morning or midday. TIP: Pose #3 or “swimming” is a backstroke like motion with the arms while treading the feet in a forward bend. This sequence is appropriate for most students including beginners and (as pictured!) pregnant mamas. 


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Meet Namaste Teacher Abby Tucker

Namaste is thrilled to have senior teacher, influencer and all around great gal Abby Tucker join our teaching faculty and bring all of her insight, knowledge and passion to our studios. We had the opportunity to ask Abby some questions about herself and her teaching and are excited to give you a glimpse into Abby.

Abby1Q: You’ve been such a solid figure in the bay area yoga community since 2002, how did teaching come in to your life and what has that journey been like for you?

AT: Wow. That’s a long time and not long at all. Here in the Bay Area, here at Namaste, there are so many long-time experienced teachers, and I feel so honored to be in their company.  Also, the yoga world since 2002 has changed so drastically. There are probably more teachers who graduated a 200-hour program in 2015 than even existed in the Bay Area in 2002, so by those standards, I guess I’ve been around awhile!  In my past life, I lived in Washington D.C. and worked in the political arena in marketing and public relations during the Clinton era. When I discovered yoga, it shook up my life a lot. I didn’t feel good about my work anymore. In 1999, we moved to San Francisco, and I left that world behind, dedicating myself full-time to my practice and then eventually to teaching.  I love teaching–it’s creative, collaborative, and allows me a space to be in service to others all at once. Not once have I been bored.

Q: Your website describes your teaching style as “yoga for the heart,”what does that means to you?

AT: It’s a way of saying, “Hey, this isn’t exercise and stretching.” Yoga for the heart, (meaning the heart of who we are at our essence) is to say that we are here doing some pretty deep work at the spiritual level and the access point into that is through this incredible body that we have.  The practice of yoga does what so many other physical activities can’t, which is to show you on the confines of your mat, exactly who you are at every level, every place you go, every person you are with.  How I approach the poses that I struggle with are going to be how I approach struggles in my life.  

The asana practice teaches us our patterns and also reveals to us by connecting our breath, body, heart and mind that at our essence–at the heart of things–we are love, peace, and joy.  But it can take a lot of excavation to remember that!  

Q: What do you hope students leave your class with?

AT: A feeling of connection–to themselves in their breath, body, mind and heart; to the deeper meaning of why they practice, the bigger picture, because without the context of meaning what is practice anyway? A deeper feeling of connection to their community and to nature.  The root word from which yoga is derived is YUG, which means “to yoke.” It’s not union, as so many people love to say. It’s taking two or more things and bringing them into deeper relationship with each other. So, I feel I’ve met my hopes for the classes I teach, when a student feels more connected to something because they practiced. I try to create a space that holds that possibility for deeper connection.

abby2Q: How do you help students to grow while also ‘honoring their own boundaries’, why do you feel that is important to modern yogis?

AT: It can be tough in the Instagram age to not get obsessed with yoga poses and trying to get “there.” We really have to understand that bodies are very very different. Frankly, so many yoga poses favor the Vata body type (Long limbs, among Vata’s attributes).  I’ve been practicing since 1998. I’ve got a solid handle on alignment, I’m strong, and I can’t do upward-facing dog for the life of me because my bones are short and thick. That’s not to say I couldn’t get into the pose, but just because I can doesn’t mean I should, because getting into it means misaligning and struggling. So, in my classes, I’m more interested in the journey of the pose and what actions, stabilizations and openings make a pose even possible. By working like that, I can have a room of 50 students of varying experience levels all working at their fullness of capacity, and everyone can walk out feeling more empowered towards a pose. The poses don’t really matter all that much.  

Q: Can you share with us a little bit about your own personal practice? What inspires you on and off the mat?

AT: My asana practice changes a lot at this point, especially as I attune myself not only to my own body and its needs, but also to the time of day, cycle of the moon, season of the year. I have different namaskars for the four primary cycles of the moon, for instance. I’m less interested in radical advanced practice than I used to be–much more interested in what is the way of practicing that is sustainable so that I can be doing this when I’m 108. Over time, I’ve also (though it changes for various reasons), honed into what my five primary poses that keep me strong and open, so that if I can only do that much, I know what is the most efficient and serving of my body’s needs.  Overall, I’m a sucker for standing poses. They create a sense of empowerment for all levels of students. And Hanumanasana never goes out of rotation in my life.

Q: You’ve said that you are a student of MahaShakti, the highest flow of life and Consciousness. Please share what that means to you and how this comes in to play in your classes?

AT: Ultimately, I’m a student and devotee of the Life Force that pulses in me, you, everything.  This is the Divine Feminine, the MahaShakti (Supreme Power of Consciousness).  So, for me, I’m always in the practice of aligning my life, my practices, my teaching to what is served by the Life Force, the Great Mother.  What serves that?  This is one reason my practice changes. What is serving the Life Force one day, might deplete it the next. My mind or will might want to practice a certain way, but if I get quiet and connect to the flow of life, then I’m more guided to what is going to enhance, not diminish me. I try to do this in my life, which, of course isn’t always easy.

In fact, sometimes “She” (the Life Force) requires you to do what is uncomfortable or to shake things up in order to stay where she is flowing for you. For instance, that’s how I ended up here at Namaste. I was moving along in my teaching, comfortable where I was, and then there was something that made me have to pause and say, “Where is the Shakti moving for me? What is going to serve my Life Force so that I can teach and serve in alignment with that?” When I ask that question, I know exactly what to do . . . even when it  requires me to step outside of the comfort zone.

Q: Any self care practices that you swear by?

AT: Oh my goodness. Self-care is the number one practice, isn’t it? Again, they change a lot based on season, etc.  The one thing that never changes is forest bathing (Shinrin-yoku), which is simply being in the woods, walking in the forest. That has rejuvenated me my whole life. Really being in nature in any way brings me back to life no matter what.  Beyond that, I do the best I can to eat clean and in season and to always make time to BE, not just do.

Q: Favorite story (so far) from your years of teaching?

AT: Hmmm. How much time have you got?

Q: Do you have a favorite mantra or quote that you’d like to share with the Namaste community?

AT: Probably my most oft-used quote in my classes comes from my teacher’s teacher, Ayer Gopala Sundarmoorthy.  He always said, “Of all the things the Universe could have chosen to become, it has chosen you. You never need to look any further than your breath to know that you are important in the world, because She will breathe you, exactly as you are–nothing to give up and nothing to acquire–until She is done.”

Check out Abby’s full teaching schedule HERE.

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The Perfect Yoga Sequence for Cyclists

By Hannah Franco

I seriously have the greatest grandmother ever. She’s in her 80’s and every year  (basically since it started) she has ridden her bicycle across the state… the state of Iowa.  I tried one year to go with her when I was around 17. I did my best to keep up, thinking I was pretty strong (I was on swim team and I played soccer regularly) but she still left me in the dust… I only lasted 3 days. She doesn’t seem to even notice that she’s 80 now and she still takes down 60 mile days like its nothing.  In honor of her and all the other people who don’t let anything get in the way of living fully I thought I’d pull together a top 10 poses to do pre or post cycle. This yoga sequence for cyclists is perfect before spin class, mountain biking, road cycling or even just a nice cruiser bike ride. Regardless of how you choose to exercise, yoga is a great way to prepare your muscles as well as aid in recovery!

1. Foreword fold with hands interlaced behind back (Uttanasana)

101: Feet are hip width apart. Fold forward. Interlace your hands together behind your back and let the arms hang over your head.

Variations: Reach down and grab your ankles

Benefits: hamstrings/shoulders/ chest

2. Pyramid Pose (Parsvottonasana)

101: Both legs are straight. Spine is long. Hands to the hips, shin, or floor.

Variations: Hands interlaced behind the back.

Benefits: hamstrings

down dog
3. Pigeon / Downward dog (Kapotasana /Adomuka Svanasana)

101: hands are shoulder width apart.  Hips are up towards the sky and your spine is long. Cross your left leg over the right thigh. Flex your left foot and press the left knee out to the left. Bend in your right knee coming up on to the ball of your right foot.

Variations: Normal down dog, both feet on the floor.

Benefits: hips/ hamstring/ quad

4. Half splits (Ardha Hanumanasana)

101: (front) Left leg is extended straight, flex your foot. Right knee and ankle are stacked.  Hands are to the hips, shin, or floor. Spine is long.

Variations: Full splits but be kind! No rushing!

Benefits: hamstrings

5. Low lunge (Ashwa Sanchalanasana)

101: (front) Left knee and ankle are stacked. Your right leg is extended behind you and you are on the top of your right thigh not knee. Hands to your hips. Spine is long.

Variations: Reach around and grab the foot of the extended leg bringing it closer to your hip

Benefits: hip flexors/ quad

6. Cat /Cow (Marjaryasana/ Bitilasana)

101: Knees and hips are stacked, hands and shoulders are stacked. Arch the spine up and down with the breath

Variations: Move the spine in a circle around to the right then left.

Benefits: Back

half bow
7. Half bow pose (Dhanurasana)

101: Your right forearm supports you. Reach back for your left foot or shin with your left hand. Kick the foot in to the hand to lift the let.

Variations:  Grab both legs at the same time

Benefits: back / chest

8. Seated twist (Matsyendrasana)

101: Your spine stays long. The bent left leg crosses over the right extended leg. Your left hand is on the ground supporting you and your right arm wraps around the left leg.  Look over to the right. Do both sides

Variations: You can tuck your extended leg up by your hip

Benefits: back/chest

seated fold

9. Seated forward fold  (Janushirshasana)

101: Your spine stays long, you don’t have to touch your toes. The left side foot touches your right inner thigh, lean forward. Do both sides

Variations: Don’t forget to do the second side!

Benefits: hips/ hamstrings


10. Bridge Pose (Setu Bandhasana)

101: feet hip width apart. Knees and ankles stacked arms by your side.

Variations: The hands can be interlaced behind your back.

Benefits: back /chest /shoulders

cycling sequence

Happy Cycling! See you in class!

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Alexander Technique: Discovering the Balance Between Ease and Strength

By Hannah Michahelles

I’ll start by admitting that I am a serious fan of Alexander Technique! I started studying the technique as a Freshman in college as part of my major in Theater for Social Justice. I was privileged with the opportunity to take both group and private lessons for three years (oh, how I miss you, liberal arts education!) and I found the work deeply profound and lasting.HannahMichaelles

The technique, very simply, is about learning to let go of harmful tension in your body.

Like yoga and other ‘attention through movement’ practices, it is about focusing your awareness on the body and breath, about noticing your postural habits, your patterns of holding and tensing, and learning to let them go.

It’s about finding a balance between ease and strength. It’s about learning to move through the world with a lightness, a sense of freedom. It really is as good as it sounds!


As an actor, the work becomes a bit more specific. The technique helps you access a “neutral” body. You begin to notice your own physical idiosyncrasies and learn to let them go, to find a more neutral body onto which you can “build character.” You learn safe ways of  adding another’s physical characteristics onto your own body’s blank slate. This becomes powerful and technically precise with a deepened awareness of the body and how it moves through space.

You can take the principals of the technique with you, anywhere you go. In a car, on your bike, standing in line. The insight, the knowledge you gain about your body and how to make it feel good, stays with you. I have found this technique to be my best companion on my yoga mat. I know better what my body tends to do and where it tends to hold and overcompensate. I know better how to let that stuff go, how to move more freely, and with ease, into my practice. I know how to better protect myself from injury and repetitive strain, how to keep myself safe and self-soothe. And, most importantly, I have a deepened joy in moving and breathing and the yumminess that comes from taking really good care of myself.

Join us for our Alexander Technique Workshop in June with Tara Sullivan where we’ll learn to stop doing the habits that interfere with our innate ease and can then make conscious choices about how we want to move through life.

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