Gratitude and Yoga: A Gentle Embrace for the Holidays

As the holiday season approaches, many of us turn inward—reflecting on the year, gathering with loved ones, and leaning into traditions that warm the heart. Yoga, with its emphasis on presence and breath, offers a beautiful companion to this time of year. It invites us to pause, soften, and cultivate gratitude—not just for the joyful moments, but for the quiet ones too. Whether through a heart-opening asana, a whispered affirmation, or a mindful breath, yoga helps us tune into the abundance already within and around us.

Gratitude in yoga isn’t performative—it’s a practice. It’s the gentle acknowledgment of life as it is, not as we wish it to be. And during the holidays, this can be especially powerful. For some, this season brings celebration and connection. For others, it may stir grief, loneliness, or longing. If you're navigating loss, distance, or a sense of disconnection, know that your experience is valid.​Yoga reminds us that we can hold both sorrow and gratitude in the same breath. A grateful heart doesn’t deny pain—it simply chooses to stay open.

Try this: place one hand on your heart, the other on your belly. Breathe deeply. Whisper, “I am here. I am grateful for this breath.” Even in moments of sadness, this simple act can anchor you in presence and remind you of your resilience. Gratitude isn’t about having everything—it’s about honoring what remains.

This season, may your yoga practice be a sanctuary. May it offer you space to feel, to heal, and to remember that gratitude is not a destination—it’s a way of being.

With Gratitude,
​Oma

Stretching into stillness, growing into Community

Mindful movement, meaningful moments, lasting connection—this is what yoga means to me. It’s more than poses and breathwork; it’s a pathway to presence, healing, and togetherness. I feel deeply honored to share this practice across diverse spaces—from vibrant yoga studios to the quiet resilience of senior centers. Each class is a chance to listen, to move gently, and to build relationships that matter.

Recently, I was awarded Vituity’s Community Impact Grant, and I’m filled with gratitude. This support allows me to expand my offerings and deepen my reach, especially in underserved communities where connection and care are most needed. One of the most heartfelt collaborations has been with Doing Grief Community Healing Project at Banner Olive Branch Senior Center. Together, we hold space for grief, movement, and renewal—creating a sanctuary where breath and emotion can coexist. In collaboration with Shea Darian, director of Doing Grief Community Healing Project, I am joining this special program: Prayer & Meditation Sampler: Healing with Contemplative Spiritual Practices, noon-1:30 p.m. Thursday, Oct. 23. I will lead Yoga Nidra meditation, promoting rest, easing unconscious tension and supporting healing. 

Whether we’re seated in chairs or rooted on mats, we stretch into stillness and grow into community. Every class is a reminder that healing happens in togetherness, and that yoga can meet us exactly where we are. Thank you to all who have joined me on this journey. Your openness, your stories, and your presence are the true gifts.

Let’s keep breathing, moving, and building something beautiful—one pose, one moment, one connection at a time.

Full of gratitude,
Oma

Yoga instructor brings healing practices to Sun City Grief Project - Sun City Independent

September Reflections: Aligning with the Season Within

As the golden light of September begins to soften the edges of summer, we’re invited into a quieter rhythm—a time to realign with ourselves after the expansive energy of the warmer months. In yoga, alignment is often spoken of in terms of posture and physical form. But true alignment reaches far deeper. It’s a coming home to our breath, our body, and our truth.

Physical Alignment: Listening to the Body’s Wisdom
On the mat, alignment is not about perfection—it’s about integrity. It’s the way our bones stack, the way our muscles support, and the way our breath flows through each shape. This month, I invite you to explore alignment not as rigidity, but as relationship. How does your body feel when it’s supported? What shifts when you soften your knees, broaden your collarbones, or root through your feet?
Try this: In Tadasana (Mountain Pose), close your eyes and feel the vertical line of your body. Imagine a thread of light running from the crown of your head to the soles of your feet. Let gravity and breath guide you into your own center.

Mental Alignment: Clearing the Clutter
Mental alignment asks us to notice the stories we carry. Are they ours? Are they true? September is a beautiful time to declutter—not just our closets, but our minds. Journaling, meditation, and mindful movement can help us sift through the noise and reconnect with clarity.
Consider this: What thoughts are on repeat that no longer serve you? What beliefs are ready to be rewritten?

Emotional Alignment: Honoring What We Feel
Emotional alignment is the courage to feel fully. It’s the practice of naming our emotions without judgment and allowing them to move through us like breath. In our yoga practice, we can create space for this by choosing poses that open the heart, ground the hips, and invite stillness.
This month, let your practice be a sanctuary for emotional honesty. Whether you’re feeling joy, grief, overwhelm, or peace—there’s room for it all.

Spiritual Alignment: Living in Truth
Spiritual alignment is the quiet knowing that we are part of something greater. It’s the whisper of intuition, the pull toward purpose, the sense of unity that arises when we move from love. In yoga, we align spiritually when our actions reflect our values, when our breath becomes prayer, and when our presence becomes offering.
Ask yourself: What truth am I ready to live more fully this season?

As we step into September, may we align not just our bodies, but our entire being. May our breath guide us, our hearts open us, and our truth anchor us.

Mantra for the Month: ~I align my breath, my body, and my truth~

With love and light,
Oma

On August 23, we’re opening the door to a quiet, nurturing space created just for you—the caregivers, healers, helpers, and holders of hearts. synergisticlivingllc.com/

This mini retreat is a soft landing, an opportunity to turn inward with kindness and tend to your own well-being. Together, we’ll share a morning of soothing foot soaks, warm hand massages, gentle yoga practice, herbal teas, and sweet delights—a loving pause to nourish the body and soothe the soul.

Let this event be the space to nourish yourself and honor your body. Check in with your breath, your thoughts, your relationships. Journal or reflect on the questions: What motivates me? What supports me? What do I need right now? Whether you're a professional caregiver, a yoga teacher, a healthcare worker, a friend in service, or someone simply seeking clarity, you deserve this time to feel grounded and reconnect with what truly matters.
We’ll gather with open hearts and leave with renewed intention.

And if you're looking to deepen your connection with yourself and your yoga practice beyond the mini retreat, I invite you to explore my YWO 200-hr Yoga Teacher Training—a transformative journey of learning, growth, and purpose. 

“Yoga is the journey of the self, through the self, to the self.” — The Bhagavad Gita
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With Gratitude,
Oma

Reignite Your Intentions Through Yoga & Mindfulness

Can you believe we’re already halfway through the year? Summer is in full swing, and for many of us, it's a transitional time—preparing to return to school routines, shifting gears from vacation mode, and asking the big question: Am I on track with the goals I set at the start of the year?

This mid-year mark is more than a checkpoint—it’s a powerful turning point. A chance to pause, reflect, and realign. Practicing yoga and mindfulness now can help you reconnect with your intentions and create momentum for the rest of the year. Whether you're craving clarity, strength, or simply space to breathe, these practices provide the grounding we all need.

To support your reset, join us for the Yoga and Mindfulness—Back to School event July 26 at Synergistic Living Wellness Center synergisticlivingllc.com/. This special mid-summer gathering is designed to help you recharge, reflect, and realign as you prepare for the shift into the school year. Expect a heart-opening yoga practice, guided mindfulness, and the supportive energy of a like-minded community.
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And if you’re ready to take your journey deeper, I invite you to explore my flexible, self-paced 200-hour Online Yoga Teacher Training. There’s no time limit—go at your own rhythm, and when you’re ready, you’ll emerge certified, empowered, and transformed.
YWO 200-hr Yoga Teacher Training

The second half of your year starts now. Let’s move into it with purpose.

With Gratitude,
​Oma

Every year on June 21st, the world rolls out its yoga mats to celebrate International Yoga Day—a global recognition of an ancient practice that continues to nurture body, mind, and spirit. This year’s theme, “Yoga for One Earth, One Health,” reminds us of personal well-being and planetary health are deeply intertwined.

A Theme Rooted in Unity
The 2025 theme isn’t just poetic—it’s powerful. “One Earth, One Health” calls on us to recognize that our individual wellness contributes to the collective vitality of our communities and the planet. When we care for ourselves through mindful movement, breath, and stillness, we’re better equipped to care for others and the Earth.
Across India and beyond, this theme has inspired initiatives that blend yoga with environmental stewardship—from tree-planting drives to wellness camps in rural health centers. It’s a holistic vision of health that transcends borders and generations.

​Yoga for Every Body
One of yoga’s greatest strengths is its adaptability. Whether you’re a child learning to balance, a busy adult seeking stress relief, or a senior working on mobility, yoga meets you where you are. It’s not about touching your toes—it’s about tuning in.

• For children, yoga builds focus, emotional regulation, and body awareness.
• For adults, it offers a sanctuary from stress, improves posture, and supports heart health.
• For older adults, gentle yoga enhances flexibility, balance, and even memory.
• For people with disabilities or chronic conditions, adaptive yoga provides accessible ways to move and breathe with ease.

Yoga is not a competition—it’s a conversation with your body.

A Global Breath of Fresh Air
Since its inception in 2015, International Yoga Day has grown into a worldwide celebration. From sunrise sessions in city parks to virtual classes across time zones, millions come together in a shared breath. It’s a reminder that wellness is a universal right, not a luxury.
So, this June 21st, whether you're practicing on a beach, in a hospital courtyard, or in your own living room, know that you are part of something greater. One Earth. One Health. One breath at a time. And if your heart is calling for community, join me at synergisticlivingllc.com/ for a free practice (10:15 AM)—open to all ages and all abilities. Whether you're new to yoga or a lifelong practitioner, let's move, breathe, and connect in celebration, together.

With Gratitude,
Oma

                                               “We don't heal in isolation, but in community.” S. Kelley Harrell

Yoga is a practice that transcends physical exercise, offering profound benefits for the mind, body, and spirit. As a yoga teacher, you have the unique opportunity to share these benefits with others, whether through paid classes or volunteering your time and expertise. Both approaches have their merits, but volunteering can bring a special kind of fulfillment that goes beyond financial gain.

The Joy of Volunteering
Volunteering as a yoga teacher allows you to connect with your community in a deeply meaningful way. It provides a chance to cultivate authentic relationships with empathy, honesty, and integrity. When you volunteer, you have the opportunity to promote the health benefits and joy of movement and mindfulness. Sharing your passion creates a community filled with love and support.

This is how I, Oma, feel about volunteering:
"Volunteering as a yoga teacher at a senior center is a beautiful way to cultivate authentic relationships with empathy, honesty, and integrity. It helps seniors connect, preventing isolation and loneliness, while promoting the health benefits and joy of movement and mindfulness. Sharing my passion creates a community filled with love and support. Every class brings me immense gratitude and joy, knowing that I am making a positive difference in their lives. I am deeply grateful for the opportunity to share these moments with them, and I do it all with love."

A Personal Story
One of my favorite moments from teaching yoga at the senior center happened during a warm-up session. Most of the time, we start our classes with dancing and laughter, creating an atmosphere of joy and connection. On this particular day, everyone joined in, moving to the rhythm and sharing smiles. The room was filled with energy and happiness, and it was a beautiful reminder of the power of movement and community.
I volunteer twice a month at the senior center, and each session is a chance to bring a little more light into the lives of the seniors. These moments of dancing and laughter are not just warm-ups; they are opportunities to build bonds and create lasting memories.
In addition to my in-person volunteering, I also offer a free weekly live virtual yoga class via Zoom. This allows me to reach even more people, providing them with the benefits of yoga and a sense of community from the comfort of their own homes.

Earning Money Teaching Yoga
Teaching yoga professionally offers the opportunity to earn a living doing what you love. It allows you to reach a broader audience and invest in your own growth and development as a teacher. Paid classes can provide financial stability and enable you to dedicate more time and resources to your practice.
However, the financial aspect can sometimes overshadow the intrinsic rewards of teaching. It's important to balance the pursuit of income with the genuine desire to help others and share the transformative power of yoga.

Finding Balance
Ultimately, the choice between earning money and volunteering as a yoga teacher depends on your personal goals and values. Many teachers find a balance by offering paid classes while also dedicating time to volunteer work. This approach allows you to enjoy the benefits of both worlds—financial stability and the profound fulfillment that comes from giving back to your community.

Conclusion
Whether you choose to teach yoga for money or volunteer your time, the impact you make on your students' lives is invaluable. Volunteering, in particular, offers a unique opportunity to create a supportive and loving community, fostering connections that can prevent isolation and loneliness. It's a beautiful way to share your passion and make a positive difference.
As Oma beautifully expresses, the joy and gratitude that come from volunteering are unmatched. Every class is a chance to spread love and support, creating moments that are cherished by both the teacher and the students.

So, you’ve heard the buzz about yoga—inner peace, a solid core, and the promise of finally touching your toes. But before you commit to the mat, you might be wondering: is yoga really for me? Spoiler alert: it’s not all serene chanting and gravity-defying poses. Whether you’re curious, skeptical, or just tempted by the stretchy pants, I’ve got the lowdown on what to expect and what you need to know before you strike your first pose. Let’s dive into the tips that’ll help you decide if yoga is your new happy place—or just not your jam.

What should I know before I attend my first yoga class?
Have you made the decision to sign up at a Yoga studio or Fitness center, but have no clue what to expect?
This article will provide a few tips and tricks to ease the first-time jitters. Before I get into the specifics, there is a difference between practicing yoga at a studio versus a fitness center. At a yoga studio, in general, you will be in a very serene space surrounded by likeminded practitioners. At a fitness center you will be amid a busy gym. Depending on where the yoga room (most likely the multi-purpose room) is located, you may hear weights clanging, basketballs bouncing, people chattering, etc.
At a studio, most of the practitioners come to find space to meditate, go inward, practice breathwork, and spend time in their sanctuary.
At a fitness center many attendees see the yoga class as another fitness class on the schedule. There’s nothing wrong with that. You just need to decide what YOU are looking for.
If you are looking for a deeper dive into yoga practice, beyond the poses and your mat, a studio may offer you just that. Yoga has a rich and fascinating history. Studios may offer workshops on yoga philosophy and the meaning of yoga.
Once you have decided between studio or fitness center, it’s time for action. The following tips should help you feel at ease (written for the studio choice but can apply to fitness center too).

 What to wear? There’s no yoga uniform, thankfully. You should wear comfortable clothing you can move in. Whether you choose tight- or loose-fitting pants, they shouldn’t restrict any movement at all. Check with a trusted friend or family member if the pants are opaque. To find out that your pants are sheer or see through when you walk into class is not the best time. Same goes for the top; whether you choose tight- or loose-fit, you should be able to stretch, bend, lean forward, etc. comfortably. The outfit should not restrict your movement physically or because of embarrassment. Pro tip: the new outfit you bought to work out in, may not be the best choice if you haven’t tested it at home first. You don’t want to deal with a nagging tag in your shirt or pants or constantly having to adjust your clothing. This will take away from the yoga experience.

Do I have to take my shoes and socks off? Traditionally, yoga is practiced barefoot and 95% of people do. Most studios prefer to keep shoes in the lobby area or designated area close to the studio (yoga room) entrance. You may want to look for signage in the lobby, or info on the studio website.  By removing your shoes, you are helping to keep the studio clean, and you are respecting the space that is cherished by others. This leads perfectly to the next point.

Personal hygiene? You may wonder why do we have to talk about this? Some folks, more observed at a fitness center, join a yoga class as a cooldown after a rigorous workout. The rest of the class is subjected to their post workout scent. The same goes for the opposite, perfumes, oils, and colognes. For either side of the spectrum, just remember the practice should be a pleasant experience for all.

What time should I arrive? For your first class I would suggest 30 minutes before the scheduled start time. It will give you enough time to sign waivers, complete payment, look around in the lobby, and familiarize yourself with the studio space (locate restrooms, lockers, props). You also have enough time to chat with the instructor prior to class if you have any concerns or limitations (will get into those further down the line). For any future classes, the arrival time is based on how much time you need to check-in, put away your miscellaneous items, roll out your mat and get the needed props for class. If you have a few minutes to spare before class begins, perfect! You can sit quietly and focus on your breath or do some gentle movement.

Mobile devices? Yoga class is an opportunity to take a digital break and to be fully present in the moment. Besides silencing your phone and/or putting it on ‘do not disturb’ mode, you could leave it with your miscellaneous belongings outside the yoga room. We all have been expecting an important call or text, or maybe been ‘on call’, this may be a time you consider skipping class altogether. For many studios, the practice room is a device free room, and you and/or your device may get asked to leave if you are not following their rules!

Where should I put down my mat? For your very first class, in my opinion, as close to the front of the class (no obstruction of view of instructor) as possible and to your comfort level. All will be new; you will rely on hearing and seeing the instructor. If you are concerned about others judging you during your first practice – they don’t! All students are focused on their personal practice and space. Speaking of space, classes can get packed and when the ‘down to the wire’ stragglers come in, they are looking for a spot to roll out their mat. If available, make room for them. If the class isn’t as packed, students like to spread out and often stagger the mats, so everyone has a clear view of the teacher. Mind your step, it is a no-no to walk on a fellow yogi’s mat.

To speak or not to speak? The studio can be seen as a sanctuary (I briefly talked about it at the beginning of the article). Practitioners come to reflect, self-study, and focus. Therefore, a quiet atmosphere is preferred to support this frame of mind. Some places have a more ‘social happy hour’ air before class begins. If the studio is more on the quiet side, it is polite to keep it that way and it may be beneficial to your own practice.

Do I disclose that I am recovering from injury? You don’t have to share this personal information with the entire group, but the instructor should know. This is another reason to arrive a little early to catch the instructor before class begins.

Can I leave early? Should you need to leave early (can’t stay for savasana), the respectful thing to do is to let the instructor know before class. Try to have your practice space close to the door and be ready to leave before savasana starts. When it’s time to leave, try to leave as quietly as you can. We all have full calendars and to-do lists, totally relatable. But many practitioners are looking forward to the highlight of their practice, savasana. Traditional benefits of savasana are said to restore the nervous system and provide your mind a chance to move into meditation. Savasana is the perfect time for you to do ‘nothing’, rest on the floor with your eyes closed, and breathe. Why wouldn’t you want to stay for the R&R experience?

Do I need to tidy up? Any props (mat, bolster, blanket, blocks, strap) used from the studio, please return them to their home. Please follow the studio’s rule of cleaning props after use. The best rule to follow, leave your space as you found it. The instructor and practitioner after you will appreciate it!
 
Rapid fire

-Mirror(s) can help students experience the shape of a pose by allowing them to draw information from their own reflection and that of others.
-Hands-on adjustments yes, or no? Your decision! You can ask the instructor before class begins if they offer hands-on adjustments. You should let the instructor know if you prefer not to be touched and they will be respectful of your personal space.
-Props are a huge part of yoga practice at a studio. The instructors will explain how to use each prop correctly. Good news, most studios have a prop room, you don’t need to buy the latest and greatest.
- Virtual vs in-person is a preference. Some like the convenience of being able to practice in the privacy of their home, some prefer community and practice at a studio.
- Sanskrit is regarded as the ancient language in Hinduism. It is still used in yoga to define poses and practices. So, if your instructor references a foreign-sounding word during class, that’s usually why.
- Chanting in yoga is a spiritual practice that is believed to have many benefits, including: calming the mind and reducing stress. The repetitive nature of chanting can help to quiet the mind and focus attention on the present moment.
- Is Yoga a Religion? Yoga does not adhere to any particular religion, belief system, or community. Anyone who practices can reap its benefits, irrespective of one’s faith, ethnicity, or culture.
- Namaste is a greeting of respect, often used at the end of class (praise to you, honor to you, salutations to you, bow to you).

Yoga is more than just a workout—it's a journey of self-discovery and transformation. Whether you're looking to enhance your flexibility, find inner calm, or simply have fun, the right guidance makes all the difference. As the instructor, I’m here to ensure your yoga experience is approachable, enjoyable, and tailored to your goals. So, if you’re ready to explore the world of yoga with someone who’s passionate about helping you succeed, let’s roll out the mat together! Your journey starts here.

 Namaste!

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Listening to Your Inner Voice in Yoga Practice and Life

In the hustle and bustle of modern life, it is easy to lose touch with our inner selves, to ignore the profound wisdom that resides within us. Yet, in the practice of yoga, we find a sanctuary a sacred space where we can reconnect with our intuition, listening to the guidance of our inner voice.

Discovering wisdom within

Yoga is not just a physical practice; it is a journey inward. Through mindful movement, breathwork, and meditation, we create the conditions to hear our inner voice more clearly. This voice, often referred to as intuition, is our innate ability to understand something instinctively, without the need for conscious reasoning.

How to Listen to Your Inner Voice
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1. Create Stillness: In yoga, we often begin with stillness. This could be in the form of seated meditation or simply taking a few deep breaths. Stillness allows us to quiet the external noise and tune into our internal world.
2. Practice Mindfulness: Being present in the moment is key to accessing your intuition. Whether you are on the mat or going about your daily life, try to stay fully engaged with what you are doing. Notice the sensations in your body, the rhythm of your breath, and the flow of your thoughts.
3. Trust Your Feelings: Intuition often speaks to us through our feelings. Pay attention to how you feel in different situations. If something feels right, it probably is. Conversely, if something feels off, trust that feeling too.
4. Reflect Regularly: Take time to reflect on your experiences. Journaling can be a powerful tool for this. Write down your thoughts, feelings, and any intuitive insights you receive. Over time, you may start to notice patterns and gain deeper insights into your inner wisdom.

Applying Intuition in Life
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Listening to your inner voice is not just beneficial in yoga; it can also guide you in your everyday life. Whether you are making a big decision or simply navigating your daily routine, your intuition can provide valuable guidance. By cultivating a regular yoga practice and making space for stillness and reflection, you can strengthen your connection to your inner voice and live a more authentic, fulfilling life.

If you attended any of my classes in November, you heard me talking about self-care. The holiday season is here, and we are busy! From holiday parties to shopping, cookie exchange, secret Santa, decorating, the list goes on. What's usually the last item on the to do list? Or completely forgotten and neglected? YOU!

You may say "I'll start taking care of myself in January". Then January comes around and you're too exhausted from all the holiday hustle and bustle or have new responsibilities and push yourself back to the bottom of the list. My advice, start now, create little moments of self-care, like a 5-minute breathing exercise, a 10-minute walk, a 5-minute stretching break, etc. Then build from there, add an exercise class once a week. By the time January comes around, you already have momentum and may be able to add more or at least keep the pace.

If you interested in starting your yoga journey, but don't know where to begin, please read attached blog article

Wherever you are in your self-care journey, keep going, and don't forget to give yourself grace if you skip a few sessions. You can practice yoga with me in-person at the studio (Elements Yoga in Surprise, AZ) or virtually, weekly live on Wednesdays via Zoom.

Here's to a mindful holiday season, full of joy, happiness, and self-care!

With Gratitude,
Oma