Just Do Your Best

This is all I ask of students who venture into my Yoga classes. Do your best today; not yesterday’s best and not tomorrow’s best. Do your best today with whatever you have. A sentiment that is out of the norm in a society of full calendars, adrenaline fueled must-keep-going ideology, and do a minimum of 110% all day, err day and if you can’t do that you’ve failed.

Something I notice with students is there’s an expectation for the practice be easy, that they – the student – should be able to do everything from the get-go, that they should be progressing quicker, and every class should always result in a feeling of being extremely relaxed. When those things aren’t happening the student feels distraught. The bar is set so high that students do not allow themselves to be human, and the essence of the practice – being mindful and present – is lost.

Downward-Facing Dog is a great example of students becoming frustrated. The very first Down Dog is uncomfortable – a physical and mental struggle. It can be a big upper cut to the ego. However, overtime the more the posture is practiced there is potential for more ease, which feels like a reward every time it happens. This doesn’t happen every time, though. Some days if feels like you’re back in the first Downward-Facing Dog.

This happens with breath work, single-point concentration, meditation, Yamas, Niyamas…basically, every aspect of Yoga. Yet, no one gives themselves credit for continuing on, even when the path isn’t clear and there’s no pot at the end of the rainbow. There’s no “but at least I tried, at least I showed up.”

Yoga is not about showing up in the way you want or the way you think you ought to. Rather Yoga is about coming to the practice as you are in the moment and using whatever tools you have available, wholeheartedly.

Today I shared this quote with my beginner class. Maybe it will resonate with you.

Divers search in the ocean for pearls; they don’t find them every time. They may have to dive twenty or thirty times in the deep sea to get them – and even then they don’t always succeed. Sometimes they may not find certain pearls for years, although the pearls are there. The diver is doing his duty, but he is not getting a reward. Each of us must likewise make repeated efforts in our own life. Always make an effort. But there should be sincerity in it.
– Swami Rama

Feurerstein, Georg. Yoga Gems: A Treasury of Practical and Spiritual Wisdom from Ancient and Modern Masters.

How do you approach your Yoga practice or any activity/task? Do you expect a “pearl” each time? If you don’t find a pearl, how do you feel and what do you do? Can you accept that you did your best and take pleasure in that knowledge?


Let’s Talk Hot Yoga & Body Detox

If you’ve seen anything about hot yoga online or talked with certain yoga teachers, studios, or students you’ve probably seen/heard claims that these heated classes remove toxins from the body through sweat. Here’s the thing…that’s bullshit.

Let’s start with an short anatomy lesson to understand how the body actually detoxes itself.

The Liver

This is a large, meaty organ located on the right side of your body under your rib cage. The liver filters all the blood coming from the stomach and intestines, breaks, balances, and creates nutrients for the body to use. It also metabolizes drugs, making them easier for the body to use. Some of the others things the liver does – production of bile to help carry away waste and break down fats in the small intestine during digestion, produce certain proteins for plasma, store & release glucose, conversion of ammonia into urea which is major organic component of urine, clears the blood of drugs and other harmful substances. When the liver breaks down harmful substances they are released into blood or bile. Bile by-products enter the intestines and exit the body as poop. Blood by-products are filtered out by the kidneys and exit the body as pee.

The Kidneys

Your kidneys are two bean shaped organs about the size of your fist located below your rib cage on either side of your spine. These organs filter your blood of by-products from the liver, waste from food you eat and normal breakdown of active muscle, and extra water. These are then exit the body as urine.

Basically, if your liver and kidneys are functioning properly and you are pooping and peeing then your body is removing toxins all on its own. It doesn’t need your help.

Right now you might be thinking, “But wait. What about sweat? Sweat isn’t mentioned in either of those descriptions. My yoga teacher says that sweating helps the body detox.” Let’s talk about perspiration.


Perspiration, aka sweating, in your body’s way of cooling itself. Clear liquid is excreted from sweat glands either due to increased body temperature (i.e. fever or being in a hot room) and/or the activation of your sympathetic nervous system (when you are anxious) resulting in the release of adrenaline.

Tada! That’s it.

Now, some people are going to argue that studies have found heavy metals in sweat. While this might happen, when you actually look at the levels of heavy metals they are so minuscule that there’s no benefit. And there’s really no proof that these heavy metals were “sweated” out, but could be found on the surface of the skin because we are constantly being exposed to heavy metals in many ways. However, for the fun of it let’s pretend for a second that the level of heavy metals found in sweat would actually be of benefit to the body. If you are someone who doesn’t rinse off or change clothes after getting sweaty, this means your body would be reabsorbing everything in your sweat and you would be undoing everything.

I have taught a lot of hot yoga classes over the last three years. Some students genuinely enjoy the heat, and I’ve had some students with arthritis tell me the heat makes their joints feel better. Those are valid reasons to be in a hot yoga class. However, a lot of students come to the practice because of the misinformation that is floating around. Hot yoga will not help you “sweat out” a cold or hangover.

Your body is actually quite an intelligent machine. Let it do its job. If you start to notice concerning changes, please contact a medical professional.

Allow Me to Introduce Myself

Hey! What’s up? How’s it going?

I’d like to start off with this. When I started my website I never intended to have a blog. I’m not much for journaling, jotting down thoughts, etc. I think I’ve been limiting myself by only posting things when I feel like I have some grand idea to share. I mean, who’d want to read someone’s random thoughts or half-baked ideas? Combine those two things and you’ve got a not so awesome blog. So I’d like to give this is blog thing another go. I can’t promise weekly posts, at least not yet, but I want to hold myself accountable to post more often. If there’s a topic you have questions about and would like me to explore, please share your ideas with me. And with that…

My name is Shel. I live in the Midwest with my boyfriend and two dogs (a beagle and beagle dachshund mix). Yoga is my thing. Like all of Yoga. I love teaching classes, I love talking philosophy, I love continuing to learn about Yoga, I love sharing Yoga with others. While I am a certified yoga teacher with some Yoga Alliance credentials, I still believe I am a student.

I like to describe myself as a people-positive, trauma informed Yoga teacher. My belief is that Yoga is for all people. All colors, shapes, sizes, gender identities, sexual orientations, education levels, financial status, degrees of trauma, mobility, etc. Empowerment is the focus of my classes. Each and every one of my students, each and every person has power, but life situations and societal practices would have us believe that isn’t true. When you are in my classes you are in control of your journey. My job is to facilitate and cultivate a space in which you can explore, respond, grow, and reconnect to your power.

I think that’s about it for now. Thanks for hanging around if you’ve been here for bit. Hello to anyone new.

Let’s buckle up and see where this road takes us!

Now is the Practice of Yoga

A couple weeks ago, I felt pulled to my copy of Sri Swami Satchidananda’s commentary of The Yoga Sutras. Specifically, the first Sutra (1.1) of the entire collection, “Atha Yoganusasanam.” I had been introduced to this Sutra during my 200 hour yoga teacher training, and reintroduced when I attended a workshop series discussing the Sutras, but it didn’t really mean all that much to me.

Maybe it was because in my yoga teacher training we, the trainees, we’re given the translation, “Now is the practice of Yoga.” My thought was, “Well, yeah. We were practicing yoga because we were at yoga teacher training. Duh.” Not much discussion was offered on this, instead we went to the next topic without obtaining much depth.

Or maybe it is because Sri Swami Satchidananda’s translation of “Atha Yoganusasanam,” is, “Now the exposition of Yoga is being made.” Satchidananda explains this as, “Anusasanam means exposition or instruction because it is not mere philosophy that Patanjali is about to expound, but rather direct instruction on how to practice Yoga. Mere philosophy will not satisfy us. We cannot reach the goal by mere words alone. Without practice, nothing can be achieved.” (The Yoga Sutras of Patanjali, page 3) Each time I read this I was like, “Neat,” and simply went on.  The thing is, though, the first Sutra of each book is the most important, and the first Sutra of the entire collection is the most important of them all. If I am a Yoga teacher, and I’m not connecting to this first Sutra, then how can I share any kind of depth with my students?

So I started to wade into the muddy water. As I kept coming to this Sutra and looking at Sri Swami Satchidananda’s words, the notes from the Sutras workshop, and other interpretations of this Sutra I started to feel like the water might be come clear at some point, but I still had some wading to do before I would be able see to the bottom of this pond.

One day as I was driving to teach a class I had a thought about the word, “Atha,” which translates to, “Now.” Now is defined as the present time or moment. I feel most people, including myself sometimes, think of Now as a finite concept, like an appointment. However, Yoga is repeatedly said to be a continuous practice because it is done, both, on and off the mat. If Yoga is to be practiced constantly, then it must be practiced throughout every moment. What if “Now” was replaced with “every moment?” That would make it, “Every moment is the practice of Yoga.”

When I made that small, yet profound, switch of verbiage in my interpretation I felt a bit more clarity, but still needed more to really understand. This was the catalyst that caused me to return to my notes from the Yoga Sutras workshop I had taken. The instructor, who had been a student of Satchidananda’s, had broken down a couple more Sanskrit elements.

“Yoga” means to “union,” “to yoke,” or ,”join.” (If you’ve taken any number of Yoga classes you’ve probably heard a teacher use that translation before, but usually referring to the union of breath and movement or breath, body, and mind. I’ve heard it countless times. I’ve even used it in some of my first classes as a teacher.) The next phrase she described was “Anu.” “Anu” is “little moments where you see the most vastness.” These little moments occur when we feel connected to our higher Self, when everything feels aligned and right. That everything is as it should be.

When these new elements are added to the Sutra, the result is, “Every moment is the practice of joining with your higher Self.”

In each moment of our lives, we are trying to attain this state of bliss or enlightenment. Sometimes it happens. Sometimes it doesn’t. However, Yoga is a continuous practice. Yoga isn’t something that just happens on your mat. It happens at work, the grocery store, the park, in the middle of standstill traffic. Every waking moment the practice of Yoga is happening. And with each new moment comes a new chance for this union with your higher Self to occur.

Atha Yoganusasanam.

Now is the practice of Yoga.

Please, don’t.

*Around 2 a.m. one night I was struggling to sleep. The following is what came from my mind at that time.*

Please, don’t say you need to work on your beach body.

Please, don’t say, “I need to lose another 5 pounds.”

Please, don’t tear yourself down because you “failed” at or skipped your regular workout.

Please, don’t be mad at yourself for eating a cupcake or two and promise you’ll do better.

Please, don’t dismiss the messages your body is sending you.

Please, don’t disregard your emotions.

Please, don’t fall prey to beauty industry lies.

Please, don’t believe you are unworthy or broken.

Please, don’t stop wishing on stars.

Please, don’t forget you are made of stardust and contain all the magic you will ever need inside you.

Please. Don’t.

Good Vibes Only: A Practice of Spiritual Bypassing

It’s easy for me to get Beach Boys’ “Good Vibrations” stuck in my head come across the phrase, “Good vibes only.” However, I’m pretty sure the good vibes they sang about are different than the good vibes being expressed in this phrase.

What I get from this trendy expression is that good equals positive, and positive energy is the only thing acceptable to put out and to surround oneself with. Negativity should be avoided because negative vibes are bad. I find this to a very flawed way of thinking and experiencing life.

The pursuit of “good vibes only” is a form of spiritual bypassing. It is an avoidance tactic by using spiritual ideas to justify why someone is not facing issues. The Universe and life doesn’t always offer up what most people would consider positive. We’re not always given things that make us happy or content or joyful in every moment. Sometimes the Universe provides us with some really uncomfortable situations of negativity. Allowing yourself the opportunities to feel, observe, and analyze negative feelings and to visit your darkness or shadowside can bring about positive change through transmutation. You’re taking the energy in the negative situation or experience and changing it to something positive. Within this process of change growth and positive energy or vibrations are created.

If you are only seeking “good vibes” or positivity in your life experience, you are most likely masking negativity and pretending it is something it is not, or most likely, figuratively, burying “bad” feelings or thoughts. When these things are not dealt with they cause people to experience dis-ease, which may transform into disease because your body and mind are imprinted with your experiences. You also are vulnerable to having all of what you are avoiding bubble over and overwhelm you, and if you have not being practicing stepping into the darkness and gathering the tools to help you in those situations it can be quite scary when that overwhelming and sudden take over happens.

While I believe everyone wants to be happy and live a life filled with content, it is important to remember there is always some dark in the light and light in the dark. You can’t have just “positivity” in your life. There is always going to be some “negativity,” but you have the ability to morph what you might see as negative into something positive. This alteration is not always easy. It might mean that you have to give up something you’ve been holding on to for far too long out of fear, but the growth gained from that experience is what makes that experience so valuable in the end.

Have You Grounded Today?

The word “ground” is used a whole freakin’ lot in yoga classes. “Ground through your back heel.” “Ground into the earth.” “Ground within yourself.” Sometimes we, yoga teachers, will switch “ground” for “root.” What the heck does “ground” even mean? Why are we grounding so much in classes?

Ground, typically, means two things; 1) to physically connect with the earth/ground and 2) to draw inward. There’s some kind of connection with the ground in every yoga posture. Generally, teachers give alignment cues from the ground up in an effort  of Creating a study foundation. This not only brings physical stability to the body, but it also creates a feeling of being centered, or stable psychologically.

What got me thinking about this idea of grounding was some reading I did. In Yoga of the Subtle Body, by Tias Little, the entire first chapter is about the foot. Why? Because as bipedal beings our feet are our foundations, the feet are usually what gets us from Point A to Point B, and our feet are what’s used the most to connect us to the floor/earth/ground. As I was reading the description of the anatomy of the foot, stretching the plantar fascia, standing in Tadasana (Mountain Pose), and how if there is a misalignment in the feet the rest of the structure can be thrown off causing pain and discomfort in other parts of the body I started to ask some questions.

Do people feel less grounded mentally and emotionally because there is less physical grounding? What would happen in people were barefoot more often? How would that effect them both, physically and psychologically?

The next time you are in a yoga class, weight lifting, running, walking, sitting at your desk, etc. try to 1) take time to actually ground/root into whatever your feet are touching and 2) notice if by taking the time to physically ground do you feel more mentally grounded.

I think there is so much more that can be discussed on this subject, and maybe one day I’ll revisit this, but I think for today we’ll stop there.


Attuning is defined as making aware, or making harmonious or balanced. As children, everyone is connected so closely to their inner Self. They are attuned to their body and mind. Some say babies are connected to the Divine or Universe or Supreme Consciousness. But as babies get older the connection to this inner knowledge slowly breaks down. Maybe this is because as the child gets older other parts of the brain develop, like the neocortex, or maybe it’s because children are taught by caregivers and society to ignore messages from their body and mind.

Something I notice, as a yoga teacher, is this lack of attunement. As students enter the room I like to check  in with them by asking how they are feeling (mental/emotional check in) and how their body is feeling (physical check in). The answer I get most often when I ask how someone is feeling is “Good.” Sometimes that is how the person is feeling. They’ve had a “good” day, but more often than not it’s just an automatic response. The majority of time when I inquire about their body I get an answer like, “My shoulder/low back hurts, but I’ll deal with it.” Another thing that has been slowly increasing during classes is the checking of smartwatches. People are so driven to be connected with external sources that they will sacrifice another person’s chance to draw inward.

In my classes, I’ve been encouraging students to tune in with themselves multiple times during their practice. There’s the initial tuning in, then a couple-few times after movement, and a final moment at the end of class. I’ve been doing this because our physical, mental, and emotional states are in a constant state of ebb and flow. There’s not one feeling throughout a single day, and if something does go wrong we have the choice to continue focusing on it even if the issue has been resolved or to move on to the next feeling.

In addition to asking students how they feel, after they’ve checked in a few times I’ve asked them to notice if they need to change something to honor what is happening — do they need a break, do they need a sip of water, do they need to reconnect with their breath, etc.

I challenge you to skip checking Facebook a handful of times today and instead check yourself. Ask yourself the general attunement question, “How do I feel right now; pleasant, unpleasant, or neutral?” At each check in notice if your answer changed from the previous check in(s). Maybe the first few times you ask this question you don’t know the answer. That’s okay. Like with most things in life and yoga, it might take time. Be kind and patient as you begin to relearn your body and mind’s language. Once you are able to tune in with how you are feeling maybe you can become aware of what change(s) may or may not need to be made.

Give it a try, and if you want feel free to leave a comment with your observations.

How to Balance & Manage Your Energy


Balance is something everyone strives for. In Yoga the concept of energy management or balancing energy is the Yama known as Brahmacharya. Older texts will describe this as continence or celibacy and relate it to sexual energy. Modern texts speak to this concept as the right use of energy or the prioritization of energy. That’s what this post will be speaking to because there are so many things that effect energy.

Humans are no longer tied to the rise and fall of the sun. We can make our spaces as bright or as dark as we want whenever we want. We can wake up and go to sleep at any time. Our work days are no longer determined by how much light is available. The options for activity are endless.

If you are noticing your energy feels off, but not sure why, and looking to create balance in your life, consider the following.

Contemplate how you actually use and direct your energy.

Sit down and actually think about where you are spending your energy. Think on the macro scale so things like work, commuting, relationships, etc. Make a pie chart if you need a visual. Notice the different things you are directing your energy toward. Which of them are external desires, things that are awesome at the time, but are ultimately fleeing? Which of them are internal desires, things that help cultivate peace and happiness within you? How can you redirect some of your energy from external desires to internal desires?

Listen to your body and mind.

Everyone has intuition, but a major problem is we’ve been taught to ignore it. The body will tell you many things if you’ll only listen. Some days the body might request intense movement like a power yoga class or 5 mile run. Other days it might be needing something gentler like yin or restorative yoga or a walk through the park. Think about this in terms of food as well. Have you ever ignored your body’s messages that is was full and kept eating? Or what about messages that it’s hungry? Do you ever eat anything that in the moment is amazing, but later it feels like a brick in your stomach, your abdomen is painfully bloated, and the mind is foggy? Do you ever consume food that is delicious in the moment and continues to not only fuel your body, but also makes the body and mind feel healthy?

Review your calendar.

Sometimes a full calendar is not the best thing. Become aware of daily activities that are draining your energy. Ask yourself if you can change or cancel some of these things, and in place schedule time for yourself. Do you need to binge Netflix late into each night? What if you watched one less episode and got more sleep? It’s okay to give yourself a moment or two to slow down, catch your breath, rest, and find some peace.

How do you know when your energy is being depleted? How does your body feel? What about your mind? In what ways do you manage your energy?

Nourishment for the Heart and Soul


At the moment I am participating in an online course called Manifest: A Corse About Standing in Your Power hosted by Amber Karnes of Body Positive Yoga and Kelley Carboni-Woods, author of Manifest: 30 Days of Intentional Mantras. The course is a practice of self-exploration to build trust with ones self and stand in ones power. Each week we are given two mantras for reflection and two asana practices that correspond with each mantra.

The first mantra of Manifest was, “I nourish myself with the best.” Typically, the first thing that comes to mind when thinking about nourishment is food. The body derives nutrients from the food and drink consumed to help it function and sustain life. But what comes to mind if you look beyond what you eat? We nourish ourselves with quality of the media we choose, the music we listen to, the activities we participate in, and the people we interact with. Personally, I find nourishment through reading, creating art, moving my body, taking naps, snuggling my dogs, and spending quality time with my boyfriend. However, I think nourishment goes even further than just what we take in. I think it also involves what is released.

Think about the thoughts, events, people, feelings, etc. that you might continue to harbor negativity toward. Are you someone who holds a grudge? I certainly was. Are you someone who revisits some past event and replays it differently in your head so there is a different outcome? Again, I was. What does holding on to all of that do for you, especially if it is something that happened years ago? Holding on to all of the negativity not only gives that person/event/thought/feeling power and control over you, but it takes up space that could be used for something else, something more positive and productive. Lessons can be learned and growth can be produced from certain situations, but once that has happened let the negative go. Granted that is easier said than done in many cases and can take a long time to happen. Keep in mind it doesn’t mean you have to forgive and forget.

I held a lot of anger toward someone for many years. It wasn’t until a couple years ago that I realized it didn’t serve me to be angry. It wasn’t going to change the past, and it drained my energy, which took away from the important things in my life. While I may not have necessarily forgiven this person, I have been able to release my anger toward them. This has allowed me to see some of the growth this person has gone through, as well as see this person as an actual person.

Allowing the negative to be released clears up space for you to take in nourishment from the things that light up your soul. It allows you to give energy to the things you enjoy, rather than to the things that bring you discomfort, pain, heartache. Offer yourself the best quality nourishment you can because you deserve it. You deserve to be filled with positivity. For it’s this positive energy that allows us to share the best parts of ourselves with the world.

Do you agree with the idea that nourishment can come from letting something go? In what ways, do you find provide yourself the best nourishment? If you are holding on to something negative, will you consider or work toward letting it go?