Drop It Like a Squat

We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world~Buddha

I love this quote, it is a reminder for me to be aware of my thoughts and observe what I am thinking. With observation I am being open to shift and change my way of thinking to support my actions, reactions and goals in life.


I often catch myself thinking I am so stiff and tight I quickly change that thought to I am strong and balanced. Being a Runner it is normal to feel stiff and tight. In my experience I have found it beneficial to balance Running with Yoga. Yoga helps me become aware of my body, mind and breath. The physical postures help to create a balance of flexibility, strength, mobility, balance and stability while observing the breath. It is Meditation in Motion.


October 1, 2016 -10am to12pm – $30 sign up at Yyoga.ca (find under Workshop tab)


I am offering a Running into Yoga Workshop at YYoga West 6th location. I will be leading a short 30 minute run (all levels welcome!) followed by exercises and running drills to improve form and efficiency. We will return to the yoga studio to move through a targeted yoga sequence designed with runners in mind.

I am honored to have Guest Speaker/Friend 10000m Olympian Natasha Wodak talk about training tips and her experience in Rio. I am Thankful to Flow Water who is donating samples for the workshop as well grateful to have the Talented Photographer Paul Behm who will be there capturing the moment.

Here is a sample of a few poses I will teach in the class to help strengthen and stabilize legs and core.




Chair Pose Utkatasana

From standing bring feet together spread out toes. Bring body weight in the heels, hips and sit down. Keep squeezing knees together. Send the sitting bones further back and sit deeper. Keep the navel drawing close to the spine. Lift the arms parallel to the floor. Keep the shoulders on the back and relaxed.

Benefits Strengthens the legs, abdominal muscles, feet and spine, Stretches the shoulders and chest, stimulates the abdominal organs, diaphragm, and heart. Stabilizes the hips and improves balance.






Balance to transition chair low lunge high lunge From Chair pose hover right foot off the floor and step back slowly and lower the right knee to the floor. Bring hands on the hips hug the legs close together and slowly lift the back knee off the floor. Move from High lunge to low lunge without touching the knee to floor. 8-15X each leg.

Benefits Strengthens the legs, hips, abdominal muscles, feet and spine. Stretches the hips, legs. Stabilizes the hips and improves range of motion and balance.



Squat Malasana

Standing step your feet apart bend your knees and lower your hips towards the floor. Try to keep your heels on the floor. If they lift you can support them with blocks, pillow, or running shoes. Bring your hands together at your chest. Use your triceps into your inner thighs to lift your chest. Relax your shoulders, hips, and ankles. Hold for 5- 10 breaths.

Benefits Strengthens the abdominal muscles and feet, Stretches the ankles, groins, and spine. Malasana has a grounding quality it helps to calm and ground the body and nervous system.