All things to do with the 8 limbs of yoga
"Yoga is the practice of quieting the mind" ~ Patanjali
"You are the most important person under the sun" ~Gurusharananda
My current class schedule is listed on the left side of screen, please scroll down.

Tuesday, December 4, 2012

Saturday Morning Yoga

Saturdays 9-10:15am When we breathe better we feel better and have more energy, enjoy a synthesis of movement, breath, and energy while cultivating strength and flexibility.
A great class for beginners and those that want to experience a slower, peaceful, blissful practice. This class develops a relationship of meditative awareness between the body and mind to help you experience a deeper level of yourself.

Saturday, December 1, 2012

Free Yoga Class next Saturday 12/8 9am-10:15am Please spread the word! Being held at Healing Arts Manor in East Grand Forks: Healing Arts Manor Just East of Shopko On Hwy 2 East 824 Gateway Drive NE East Grand Forks, MN

Sunday, November 4, 2012

Join me in a 21 Day Meditation Challenge! Starting 11.05.12

Please join me in a 21-Day Meditation Challenge, starting tomorrow November 5th. For those of you that practice daily, this will be easy for you : ) For those that don't this will be a good practice to start, and especially right before the holiday season begins. Feel free to post or message me with any questions, comments, or experiences you have. Enjoy this time of quieting and calming the mind.

Friday, November 2, 2012

There will be no yoga class this Saturday or next Saturday. I'm working diligently to confirm our new location. I will be sending out a notice of the new location, as soon as it is confirmed.

Continue to practice your yoga on and off the mat :)

Much love to you all, I truly appreciate your patience!

Monday, October 15, 2012

Yogawoman -the documentary film trailer

 Yoga was originally taught and practiced by men. "Yogawoman" captures the impact of women's roles in yoga throughout the world and how it has radically changed lives.

Saturday, August 25, 2012


Yes next Saturday, Sept 1st, I'm giving a FREE 75 minute Yoga Class.
@ The Twelve Houses 9am-10:15am
 Please tell anyone who'd be interested.
Please bring a mat if possible (I only have a few extra).
~Spread the word :)

*If you already have a punch card, we wont punch for 9/1 class.

Wednesday, August 15, 2012

Alternate Nostril Breathing (Nadi Sodhana)

Another option with finger placement, is to place the index finger, and middle finger on the third eye (in between eyebrows), and still using the thumb and pinky as levers to close each nostril off.

Sunday, August 5, 2012

Thank you to all who came to the vision board workshop today! What a great group! It was so much fun to watch each persons vision evolve on paper. I hope you all enjoyed it as much as I did ♥

Wednesday, August 1, 2012

Vision Boards Help Provide Clarity

For example, to say “I want a better life” is a fine goal, but have you given serious thought to exactly what that means? Try to envision what your “better life” looks like. For those of us who find that somewhat difficult, making a vision board can be a tremendous help. In order to create my vision board, I must actively seek images that represent specific deta ils of this wonderful new life. That means narrowing it down to specifics. For some, a better life might mean having a new car or home. Others may be seeking a new relationship or improvements in existing relationships. Doubtless you have heard it said that most of us never get what we want because we don’t know what we want. Making a vision board is a wonderful way to bring clarity to that general desire and turn it into an achievable goal.
Saturday August 4th * 1-4pm at The Twelve Houses $15 (includes all needed supplies) Bring 1 friend for FREE. Please list below if you'd like me to add your name to the list. If bringing a friend, please include their name too.

Thursday, July 12, 2012

Vision Board Workshop~Create a Vision for Your Life!

Date: Saturday August 4th,2012 Time: 1:00-4:00pm Cost: $15 per person (this includes all supplies needed) ~ You can BRING 1 FRIEND FOR FREE~ (please include their name as well) Location: The Twelve Houses, 2017 Demers Avenue, Grand Forks, ND
To reserve your spot, email: Include the names of those attending (First & Last). *If you have a group of 4+ please inquire about a special discount. Register TODAY! These are SO much FUN!!

Friday, July 6, 2012

"Nothing is Wrong" Mika Ben-Yami

Don't you cry, don't be shy, stand up straight, here it comes Say goodbye, don't you cry, hold yourself, don't forget - You are strong, move along, nothing's wrong of feeling alone Heal your mind, heal your soul, kiss goodbye, don't you fall Love yourself, no regrets, don’t you cry, don't forget - You are strong, move along, nothing is wrong Every morning I say these words To cope and clean all my thoughts It works I laugh I sing I do my thing A bird with non illegal sin It works Love yourself, live yourself, watch yourself, tease yourself Here it comes, here it goes, do survive, don't you fall Think about now and not about tomorrow Nothing is wrong Every morning I say these words To cope and clean all my thoughts It works I laugh I sing I do my thing A bird with non illegal scene It works

Thursday, June 28, 2012

No Yoga Class this Saturday, but remember: "The world is your yoga mat."
~ See you on July 7th :)

Sunday, June 10, 2012

100% has it...Saturday class will remain the same

Saturday class will remain at 9am! See you then, feel free to bring others :)

Friday, April 27, 2012

Top Ten Reasons To Practice Yoga from the Yoga Alliance:

1. Stress Relief: The practice of yoga is well-demonstrated to reduce the physical effects of stress on the body. The body responds to stress through a fight-or-flight response, which is a combination of the sympathetic nervous system and hormonal pathways activating, releasing cortisol – the stress hormone – from the adrenal glands. Cortisol is often used to measure the stress response. Yoga practice has been demonstrated to reduce the levels of cortisol. Most yoga classes end with savasana, a relaxation pose, which further reduces the experience of stress. 2. Pain Relief: Yoga can ease pain. Studies have shown that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions. 3. Better Breathing: Yoga includes breathing practices known as pranayama, which can be effective for reducing our stress response, improving lung function and encouraging relaxation. Many pranayamas emphasize slowing down and deepening the breath, which activates the body’s parasympathetic system, or relaxation response. By changing our pattern of breathing, we can significantly affect our body’s experience of and response to stress. This may be one of the most profound lessons we can learn from our yoga practice. 4. Flexibility: Yoga can improve flexibility and mobility and increase range of motion. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity. 5. Increased Strength: Yoga asanas use every muscle in the body, increasing strength literally from head to toe. A regular yoga practice can also relieve muscular tension throughout the whole body. 6. Weight management: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels, as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self-esteem. 7. Improved circulation: Yoga helps to improve circulation by efficiently moving oxygenated blood to the body’s cells. 8. Cardiovascular Conditioning: Even a gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise. 9. Presence: Yoga connects us with the present moment. The more we practice, the more aware we become of our surroundings and the world around us. It opens the way to improved concentration, coordination, reaction time and memory. 10. Inner peace: The meditative effects of a consistent yoga practice help many cultivate inner peace and calm.

Wednesday, March 14, 2012

Are you attending the Spring Equinox (Yoga Mala) on Saturday, March 24th?

Reasons why you should come do 108 Sun Salutations with me. Maybe you got the email already or saw the Facebook post, but if you didn't, let me fill you in. The Spring Equinox is fast approaching, the eve of spring. 108 Sun Salutations to welcome spring. So far when I have brought this up to my students, friends and family I have been greeted with faces of disbelief and abject horror. "Why on earth would you do that?” they ask me. "Why 108?" Well, in ancient yogi times 108 was considered to be the number of wholeness of existence. It is the average distance of the sun and the moon to earth (multiplication is involved here and I am no math whiz, so I'm going to trust the info given to me on this one). 108 is also the number of 'Upanishads' (ancient Indian texts). 108 is the number of beads on a mala (and a catholic rosary) so essentially, if a person completes 108 Sun Salutations that person becomes the mala. Now that you have the reason for the number let me tell you why you should come and give it a go with me. 1. Sources tell me that training for this is not necessary. It isn't like running a 5K. I am putting a lot of trust into those sources. I'm letting go of any fear that I can't do this. I know I can, and I know you can too. 2. We are breaking those 108 Sun Salutes into 4 sets of 27 with a break between each set to drink water, rest and use the facilities. 3. Yogis around the world are doing this on the same day, how cool is that! 4. What else are you going to do to welcome spring? Clean your house? This is a great excuse to procrastinate cleaning. This is spring cleaning of the body, mind and soul. 5. Impress your friends and family. Ok, granted that is not a very yogic reason but I couldn't resist.  6. Practicing Sun Salutations is very meditative. We connect each pose in the vinyasa to our breath. Meditation has been proven very effective in reducing stress. If you are not someone who can sit still to meditate this might just be the ticket for you. 7. Think of the physical workout involved. What a great way to kickstart a healthy spring. 8. Completing this as part of a group has its benefits; a sense of community. I will do the counting so you won't lose your place, we will support each other when it starts to feel like it will not end, and we will all celebrate together when we finish. 9. It is a valid reason to escape your kids for an afternoon. 10. It is a challenge. Challenging yourself is an important way to grow as an individual. The sense of accomplishment after a real challenge is a blissful thing. It’s on Saturday March 24th, 11am-1:30pm. $15 per person and all proceeds will be donated to CVIC-Community Violence Intervention Center. So, come salute the sun and welcome in spring. Be part of the global mala on March 24th. Now, who's with me?

Monday, March 5, 2012

Spring Equinox Celebration: 108 Sun Salutations

Celebrate the change in the season! Date: Saturday, March 24th 2012 Time: 11:00 AM - Ending by 1:30 PM Cost: $15 per person (cash or check) Location: The Twelve Houses Please pre-register by emailing: Spring is a time of renewal, growth and rejuvenation as you let go of the old and embrace the new. This is a powerful, moving meditation and very inspirational. Within the support of community, we will move and breathe as one as we count the mala beads, and guide the practice for you. We will do the 108 Sun Salutations in sections, with breaks in between. Appropriate for all levels, you can do one Surya Namaskara or 108, or just sit and breathe and enjoy the energy of the group. All proceeds with be donated to CVIC - promoting 30 years of providing peace

Friday, March 2, 2012

Spring Equinox Celebration: 108 Sun Salutations

WELCOMING SPRING! Celebrate the change of the season! Spring is a time of renewal, growth and rejuvenation as you let go of the old and new embrace the new. Within the support of community, we will move and breathe as one as we count the mala beads, and guide the practice for you. We will do the 108 sun salutations in sections, with breaks in between. Appropriate for all levels, you can do 1 Sun Salutation or 108, or just sit and breath and enjoy the energy of the group. This is a powerful moving meditation and very inspirational. Date: Saturday March 24, 2012 Time: 11am-1:30pm Cost: $15 per person (cash or check) Location: The Twelve Houses 2017 Demers Avenue, Grand Forks, ND All proceeds will be donated to a local charity- TBA Please pre-register by emailing: Include your first and last name within the email. I will respond to you with a confirmation that I have reserved your spot. Enjoy refreshments and light snacks afterwards.

Spring Equinox! March 24th 11am-1:30pm

Thursday, February 23, 2012


It begins in school: organized, enforced chair sitting - and continues as grown-ups. The answer? Quit your desk job? Nope, do Yoga!

Friday, February 3, 2012

One summer night, out on a flat headland, all but surrounded by the waters of the bay, the horizons were remote and distant rims on the edge of space. Millions of stars blazed in darkness, and on the far shore a few lights burned in cottages. Otherwise there was no reminder of human life. My companion and I were alone with the stars: the misty river of the Milky Way flowing across the sky, the patterns of the constellations standing out bright and clear, a blazing planet low on the horizon. It occurred to me that if this were a sight that could be seen only once in a century, this little headland would be thronged with spectators. But it can be seen many scores of nights in any year, and so the lights burned in the cottages and the inhabitants probably gave not a thought to the beauty overhead; and because they could see it almost any night, perhaps they never will." - Rachel Carson

A Spring Equinox Event!!...stay tuned for more information

Friday, January 20, 2012

Tuesday, January 3, 2012

Don't forget to start coming to yoga, now that the holidays are over! Happy New Year! I'll see you Saturdays at 9am :)