Why Should You Do Yoga?

Did you know that 36.7 million people in America are practicing yoga? So clearly, a lot of people are into yoga. BUT WHY THO???

1.Stress Relief--people are stressed out!! Sis---YOU'RE STRESSED OUT TOO! In yoga, we slow down and focus on the breath. The simple act of focusing on the breath lowers your heart rate, lowers your cortisol levels, stabilizes your nervous system, and reduces your stress. It's magical AF.

2. It helps manage a number of health issues--diabetes, lower back pain, addiction, heart health, mental health...and the list goes on.

3.Increased Flexibility--you don't avoid yoga because you aren't flexible, you do yoga to get more flexible!

4.Better SEX--let's keep it real, who doesn't want to have better sex??? Yoga not only helps reduce stress levels so that you're more likely to want to have sex, but it also makes you more flexible for better sex.

5.Clarity and Focus--Yoga is good for your brain. Meditation is the part of yoga and it helps you unplug from your thoughts and focus on your breath. This increases clarity and focus.

7.Better Sleep--yoga calms and relaxes the body leading itself to better and deeper sleep.

Here is a quick yoga flow for beginners. Make sure you MODIFY IF YOU NEED TO!!! It's less than 10 minutes--NO EXCUSES! Go experience some of the awesome benefits of yoga right away!

Should you take group yoga or private lessons?

Group Yoga is yoga where you take a class with one teacher and several students usually at a yoga studio or YMCA or outside if you're lucky!

So is it for you?


1.Do you like to socialize?--group yoga is a great place to meet new people and make like minded friends. I mean, you already have one thing in common--YOGA!

2. Accountability and consistency--group classes help you stay consistent because of the social aspect. Once you start to enjoy going to class, you won't want to miss out or skip hanging out with friends. And your new friends will hopefully keep you accountable


Private Yoga is one to one individualized yoga instruction. It's like having a personal trainer or private tutor.

Is this something you need?


1. Customized to your specific goals--everyone comes to yoga for a different reason. What's yours? Whatever it is, share it with your yoga teacher and he or she will prepare a class around your needs,

2. Saves you embarrassment--new yogis often feel embarrassed and self conscious during yoga because you don't know as much as the head standing expert in the front row. Private yoga helps you learn the fundamentals of yoga and you can go at your own pace without feeling judged.

So which one is the best option or YOU?
There's no right or wrong answer. It comes down to what works best for you, your personality, your time, and your pocketbook.

I recommend that beginners start with a couple of private lessons first (these can be done in person or online), and then move on to group classes.

How to Modify Chaturanga (3 Ways!)

In my last post, I showed you how to fix some common mistakes that I see people making while attempting the chaturanga. Today I am going to show you three ways to modify.

Modification #1: Use a Strap

Put the strap right above the elbows. Make sure the strap is as wide as your shoulders. Get into a plank and then shift into chaturanga. The strap forces your elbows to stay in close, magically catches you at the bottom and puts you into perfect position.

Modification #2: Use Blocks

Set the blocks up so that one will be under your chest and one under your hips. You’ll have to adjust the distance for your body. Place the hands by the first block and lower until you touch the blocks. Always lead with the chest!

Modification #3: On one knee or on both knees

Get into a plank and drop down to one knee or both of your knees. Uncurl the toes. Lead with the chest as you lower down halfway.

Watch the video below and try these modifications until you gain the upper body strength required to chaturanga from the toes.

How to Chaturanga (the Right Way!)

As a yoga teacher, it pains me to watch my students STRUUUUUGLE through certain poses. One of the biggest struggles for you guys is the dreaded chaturanga. But it’s okay…i gotchu boo! Today I’m going to help you fix your Chaturanga. Doing this pose with proper form can help to increase your upper body strength, improve core strength, and get you one step closer to having Michelle Obama arms!

But first, let’s talk about two common mistake that I see as you’re struggling through Chaturanga.

Common Mistakes #1: The Belly Flopper

Belly Floppers attempt chaturanga and end up flopping on their bellies. You most likely flop because your elbows are out wide, your upper back is rounded and you might lack the upper body strength to control your body on the way down.

Common Mistake #2: The Transitioner

The transitioner doesn’t actually pause in Chaturange. You just sliiiiiiide right through and go straight to upward facing dog. Chaturanga is a pose not a transition.

Watch the video below to see what I mean!

How to Actually Chaturanga

  1. Start in plank pose. Your body should be in one straight line from the crown of your head to the heels. Remember to keep your booty down in plank!

  2. Shift forward. Lead with the chest as you lower yourself down. THIS IS THE GAME CHANGER!

  3. Keep the elbows in close! The biceps should graze the side of the body as you lower down. Lower down halfway and pause. You should be hovering above the ground. This is chaturanga!

How to Start Practicing Yoga at Home

Should I practice yoga at home?

YES! YES! YES—DUH!!

3 Reasons why you need to practice yoga on your own at home:

  1. You don’t have to worry about the stress of getting to class on time—who wants to be rushing around trying to get to yoga class? That defeats the whole purpose of yoga. When you practice at home it’s on your own time.

  2. You can practice at your own pace—I’m known for teaching high energy, faster paced classes. But at home, you can hit pause, rewind, fast forward, and replay as many times as you want. You don’t have to feel embarrassed if you can’t keep up.

  3. You’re at home!!—you can wake up and do yoga in your pajamas with crazy hair and unbrushed teeth if that’s how you roll. You’re at home so it doesn’t matter!

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How to Start an At Home Yoga Practice

  1. Set up your space—you’ll need a yoga mat and possibly blocks and a yoga strap. Otherwise you don’t need much else unless you really want to get fancy. Then you can add some aromatherapy, plants, pictures, and pillows. Create a pretty space in your home that is dedicated to yoga. I created a free guide to help you set up your space. (see below)

  2. Schedule it—set a reminder on your phone or put it on your calendar just like you would any other appointment and commit to it.

  3. Practice—You have the space, you have the time, now just do it! You can do one of my YouTube videos or try an amazing program for free for 14 days. It’s called 3 Week Yoga Retreat. I recommend it to all my beginner yogi clients. (See below)

Nothing can replace an in-person, studio yoga class experience. But sometimes whether it’s because of time, finances, or other personal reasons we need to practice yoga at home. And having an at home yoga practice is one of the BEST investments you can make in yourself. You NEED this in your life!

Bad Bitches Guide to Meditation

You a bad bitch and your friends bad too…so why ya’ll not meditating???

Did you know we are one of the most stressed out generations ever? Longer working days, on our phones 24/7, and the constant strive for perfection. That’s enough to make anybody stressed and in need of a meditation session.

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But meditation seems stressful in and of itself? You mean you want me to sit still and be quiet? No worries boo. I gotchu! Here’s some tips to get you started.

  1. Get comfortable—the last thing you want to do is be mid meditation and need to adjust. So start lying down or sitting down with the feet firmly planted on the floor.

  2. Clean up—a cluttered space is a cluttered mind. Try to dedicate one small, clean, decluttered space to your meditation practice.

  3. Crawl before you walk—start with 2-3 minutes and then gradually increase to 5 minutes, then 7, then 10. It doesn’t matter how long you sit, as long as you start somewhere.

  4. It’s all about the breath—Focus on the breath. The key to getting your mind to quiet down a little is to focus on the breath. Count your inhales (a slow count of 4 or 5). Then count your exhales (an even slower count of 6 or 7). And as your mind starts to wander, go back to focusing on the breath.

  5. Take a class—there are apps and classes for that! At the end of Slow Flow Thursdays we do a guided meditation. If you’re still skipping Thursday classes, you’re seriously missing out. But if you can’t make it to class there are tons on online guided meditations. Like the one I created for you below. Enjoy and always know that the baddest bitch in me honors the baddest bitch in you! Namaste.

P.S.—Newbie to Yoga? Click here to get my FREE GUIDE!