Last week I found myself writing a lot of "Did you know?" statements, and I have another one to add—one that may be the most important of all:

Did you know that you can't do it alone?

What is the "it"?

Honestly, just about everything.

We like to think we are independent, self-sufficient, and capable of handling whatever life throws our way. And to some extent, we are. But the truth is that none of us gets very far without the support, encouragement, wisdom, kindness, and occasional reality checks of other people.
Every meaningful thing in my life has been touched by someone else's help. Teachers have guided me. Friends have listened. Family members have encouraged me. Students have inspired me. Even strangers have offered exactly what I needed at the right moment.

I know from my own experience as a teacher, student, friend, and mother that whenever I am tempted to isolate—or when I notice someone else moving in that same direction—it is often a sign that something is becoming challenging.

The wonderful thing about that challenge is that it can become a doorway.
When something inside us starts heating up, asking for attention, it is inviting us to engage with it. It needs to be fed in some way. We can feed it by isolating, turning it over and over in our own minds, giving it more weight and more power. Or we can liberate it by bringing it into the light and sharing it with another person.

When someone else sees it, hears it, and holds it with us, they often offer a perspective we could not see on our own. That fresh perspective can change everything. What felt impossible becomes manageable. What felt overwhelming becomes understandable. What felt lonely becomes shared.
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We are built for connection. We learn from one another, lean on one another, and sometimes borrow a little courage from someone else until we can find our own.
So if you are struggling with something, consider reaching out. A conversation with a friend, a teacher, a family member, or even someone you barely know may be exactly what is needed. We were never meant to carry every burden alone, and sometimes the simple act of sharing what is true is enough to begin changing it.

One of the interesting things about running a yoga studio is that I spend a lot of time creating opportunities for people, and then I realize many of you have absolutely no idea they exist.
So I thought I would share a few things you may not know.

Did you know that there are a number of workshops available for purchase as videos? If there was a workshop you missed, or one you would like to revisit, check out the Seminar Page (click here). Once purchased, the recordings are yours to keep and watch whenever you'd like.

Did you know that your monthly membership includes access to more than 200 Mini Flow videos? These shorter practices are perfect for days when you can't make it to class, are traveling, or simply want to move for 10–20 minutes without having to think about what to do. (If you have a monthly pass, check your "content library" to access.

Did you know that we have a Summer Solstice class coming up at Mad Lavender Farm? There is something magical about gathering outdoors, moving with the season, and practicing yoga surrounded by the beauty and fragrance of lavender.

Did you know that the schedule for our next Yoga Immersion, beginning in September, has just been posted? Whether you are looking to deepen your understanding of yoga, refine your practice, or simply spend more time exploring the teachings, the immersion is one of the richest learning experiences we offer.

Did you know that we have a retreat coming up in October? No, of course you didn't. It was just announced! We are still putting together all the details, but it promises to be a wonderful opportunity to step away from the demands of daily life and spend some time immersed in practice, community, and restoration.

Did you know that later this summer we will be launching a Strong Bones and Muscles class? This class is being designed for those who want to build strength, improve balance, support bone health, and learn movement habits that can help them stay active and resilient as they age.

These are just a few of the things happening around Yoga Loka.
The reality is that every week there are opportunities to learn, move, connect, heal, and grow. Some happen in the studio. Some happen online. Some happen in fields of lavender. Some happen on retreat. Some happen walking to work.

So now you know.
And now you get to decide how you'd like to participate.
I hope you'll join us soon.

Last week, for some reason, I found myself talking about failure in some classes. Usually that means life has quietly handed me a lesson I am beginning to absorb. Something I tried must have failed recently.
One failure I know of taught me a pretty good lesson: sticky rice is not sushi rice.
I tried — twice — to make sticky rice behave like sushi rice. I made it both times using two different recipes, and both times it came out, well… sticky. I didn’t want it that sticky, but sticky rice is sticky rice. The failure of the rice, twice, helped me come to this startling conclusion. So now I know I need to use sushi rice when I want sushi rice.
That may sound like a tiny thing, and may sound obvious to you, but it happened to be part of a dinner I was making for new friends, so naturally it felt oddly important in the moment.
Another thing I may finally be learning after only about 23 years: summer is not the best time for me to schedule lots of workshops.
Every year I enthusiastically put things on the calendar. Every year people are busy traveling, swimming, gardening, visiting family, going to outdoor concerts, and generally doing exactly what I also want to be doing also. So I end up cancelling a bunch of workshops that happened to have taken a tremendous amount of planning and energy.
We can call these recognitions “information” instead of “failures” if we want. This information — that people don’t really register for summer workshops, or that sticky rice cannot be used as sushi rice — can help me make better decisions if I don’t become defeated by the outcome.
I really feel strongly about our failures teaching us, guiding us, and informing us. They help us grow in so many wonderful ways.
Failure has such a harsh and shame-filled reputation, but I am using it quite literally. Something failed to work. That’s all. Not because I did something wrong, or because I was bad, wrong, or inadequate. It just didn’t work out.
And hopefully noticing that, without taking it personally, helps me make wiser choices moving forward. If I turn every failed attempt into a personal flaw, then whatever energy might be available after the attempt will get wasted on self-blame and criticism, or frustration toward other people.
I would much rather spend that energy going to the beach.
Or creating wonderful workshops for all of you to enjoy in the fall.
That said, there are still a few things coming up this summer — and maybe even one or two surprises that will, in fact, show up during the summer months — so stay tuned.

One of the most hesitantly attended workshops I offer is coming up this Friday… and I have a feeling you already know which one it is—because you might be sitting on the sidelines wondering if you should sign up. 
Yes, that is right: The Hip Opener Workshop is happening this Friday. (Yes, it will be on zoom, yes, you don't have to be experienced, yes, you are going to learn something valuable and really cool, yes it is just right for you!)
In this workshop we’re going to get to know our hips a little more… intimately. 
 
Most of us sense that something in our hips feels “stuck” somewhere in our hips—maybe even everywhere. But here’s the real question:
Is that stuckness coming from tightness or weakness?
And yes—it matters.
Understanding the difference changes everything. It guides you toward the right kind of “homework,” helps you choose supportive therapeutic approaches, and ultimately gives you a clearer relationship with your own body.
Because the truth is there’s a lot going on in the hips. They’re designed to be incredibly mobile (at least, in theory), and with that potential comes complexity. It’s easy—but not very helpful—to simply say, “my hips are tight.”
Are they tight from too much movement… or not enough?
Do you feel restriction when you contract a muscle—or when you stretch it?
Is there discomfort in rotation, flexion, extension?
You don’t need to memorize anatomical terms. But it is helpful to know something like:
“It hurts when I do this,  it feels like a burning sensation, and when I stop it goes away.” That is just an example, your experience may be completely opposite.
 You may know the old joke: “Doctor, it hurts when I do this.”
“Then don’t do that anymore.”
Simple advice… but are you actually willing—or able—to follow it? Not me!  Not when I am using my hips almost constantly when I am awake and yes, even asleep.
In this workshop, you’ll learn how to better understand your hips and even how to talk about them (if that ever becomes necessary) with your doctor, PT, massage therapist… and yes, your yoga teacher. You’ll also walk away with simple, practical things you can do at home to restore mobility and support your body.
This pelvis—this remarkable structure that allows us to walk upright—is part of what makes us human. And like most things human… it’s a bit complicated.
Let’s clear up some of that confusion together.
So stop just sitting on your hips and learn new ways to use them. Register today!

A few weeks ago I started noticing a tightness on the outside of my pelvis. I thought I knew exactly what to do—some standing abduction work to tease it out, some TRE, and long-held stretches. I stayed consistent, and it started improving. Victory! I had found a helpful combination of movements to address a problem, even though I had no idea what caused it in the first place—and honestly, I was more interested in finding a way out of this new tightness than anything else.

Then came St. Patrick’s Day.

I never go out for this. holiday, but an old friend was playing music and a group of people were going, so there I was in a bar with live Irish music. My old Irish step-dancing self got excited, and I started doing a few jigs—enthusiastically, if not skillfully.
The next day? I could barely walk.

It turns out that the hopping in Irish step dancing was not what my hip needed. My fascia retracted faster than I could have imagined, and it was far tighter than I could have ever imagined. Surprise! So, I went back to basics: heat, anti-inflammatories, and a visit to my MFR provider. Before my appointment, I dug in to my own self-treatment—gentle movement, rest from extreme exercise, and heat. The session helped tremendously, and soon I was better than I was before my enthusiastic dancing.

The real test came the following Saturday: I went dancing again—this time it was disco, which in my professional opinion is far kinder to the body than irish step, and I was completely fine.
Around the time all of this was happening, I sent out the Spring Special without much explanation, so I wanted to circle back and share the context. What helped me recover was not one single thing, but a combination of things, and that is what I am offering this spring. 

We don’t always need to know the exact source of a problem to start healing. What we need is a way out of pain and back into functionality.

When I was growing up, my dad could fix almost anything. We were lucky—our house had a free handyman. But when something went wrong with the very old cars we always had, we took them to a mechanic. There was no fooling around. He knew his limits, and more importantly, he knew who to call.

I felt confident managing my hip on my own—until I needed another set of hands, and a little assessment.
You have heard me say this before: you don’t have to know how to do it; you just have to know who to call.

This spring, I’m offering sessions that combine fascial release and TRE when appropriate, targeted at-home exercises, and other forms of self-care—including meditation or spiritual mentoring if that part is needed, because sometimes it is. These approaches work together to help you get back on your feet—physically and mentally and spiritually.
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You don’t have to know exactly what’s wrong or which modality is best. That’s my job.
You just have to know who to call. (Or in this case, who to email.)

If you’ve been thinking about booking a session… this might be the time!
I recently attended an advanced Myofascial Release workshop, and I came home with a deeper understanding of the pelvis than ever before.  
Here’s one of the fascinating things I learned: many of us are walking around with a right anterior pelvic tilt and a left posterior pelvic tilt. In simple terms, one side of the pelvis tips forward while the other tips backward.
That means the foundation of the body — the very base we stand on — is twisting in two different directions.
Our bodies are going to compensate for that.
What might that look like?

• A right leg that appears longer
• A right shoulder that hangs lower
• Chronic tightness along the right side of the neck
• One side of the back working overtime to lift and stabilize
• Ongoing hip or SI discomfort
• Persistent shoulder or jaw tension
  
  And more!
  
  

When the pelvis is off, the entire structure above it, and below, reorganizes itself to keep you upright.

Muscles grip. Fascia thickens. One side works harder than the other.
Over time, that compensation becomes your “normal.”
What might be the causes of that asymmetry?

Old injuries. Falls you barely remember. Habitual ways of standing. Carrying babies on one hip, or heavy bags on one shoulder. Driving. Stress patterns. Even the way we cross our legs.

The beautiful thing is this: the body wants balance. When given the right input, it unwinds.

And there is so much good that can come from a consistent yoga asana practice. We truly can change our bodies for the better. If you add to that a TRE practice, you can open the soft tissue and shift the nervous system in dramatic and meaningful ways. 

Sometimes, though, if you have a very old injury — one that has been re-injured over the years — or a structural imbalance that has never really been addressed, the soft tissue is no longer so soft. It has adapted. It has braced. It has organized itself around protection.

In those cases, it often takes consistent re-patterning and, at times, an external nudge — hands-on work that might feel like melting — to remind the tissue of another possibility.

Dr. Bercelli would often say that injuries that occurred in relationship need to be healed in relationship. That’s something we experience when we gather for a yoga class or tremor together in a group. There is something regulating and reparative about not doing it alone.

I never asked him exactly what he meant in strict TRE terms. But when I reflect on the harm that separation on any level causes, it suggests that much of our healing must address that sense of separateness. We heal in connection.
Which is why it matters that you trust and genuinely like your doctor, your therapist (of any kind), your teacher, your partner. Healing happens best in relationships that feel safe.

If you’ve been saying, “I really should come in,” consider this your gentle nudge. Sometimes the neck pain, the shoulder tightness, or the stubborn low back discomfort isn’t where the problem starts — it’s simply where the body is asking for help. And often that help needs to be offered by someone outside of your body and mind.  

In our Yoga Sutras class, we’ve been exploring the suffering that arises when things are not the way we want them to be.
Isn’t that… most of the time? Eighty percent, if we’re lucky?
Yoga doesn’t teach us how to guarantee that life unfolds according to our preferences. It teaches us how to work skillfully with our emotions when life unfolds the way it inevitably does — which is often not how we planned.
I used to think (and truthfully, still do) that yoga is magic. That it makes the impossible possible. But not because it rearranges the world around us. The magic is subtler than that.
Yoga doesn’t shapeshift circumstances.
It shapeshifts us.
It softens our rigid desires. It loosens our aversions. It gently reshapes what we cling to and what we push away.
And what happens when those inner shapes change?
Oddly enough… nothing.
That’s the point.
The outer world may remain exactly as it is. But we remain steady. Even. Centered. Able to admire what is, not just what we hoped would be.
This is resilience. Not hardening. Not bracing. But the quiet capacity to meet life as it arrives.
Resilience requires self-care. It requires self-study. It requires the willingness to look inward.
Yes, it can seem selfish to take that time.
But the truth is, when we are steadier, kinder, and less reactive, everyone around us benefits.
That might be the real magic after all.

Yoga for Back Care is Coming Around Again
And soon after, Yoga for Osteoporosis will return as well.
Why do I offer all of these specialty classes?
As many of you know, in addition to teaching group classes, I also work as a yoga therapist. And over the years I’ve seen something, which you have probably seen as well: group classes can be a mixed bag. You might heal something; you might hurt something.
Traditionally, all yoga asana practice was therapeutic in its intention. It was designed to be adapted to the individual and taught one-on-one, so that the poses fit the person—not the other way around. That is not the way we do it here these days. Now we often practice in rooms with 5, 15, sometimes 35 other bodies. None of those bodies are programmed exactly like yours. And what about the teacher’s body? It is most natural for a teacher to guide from their own embodied experience (and who can blame them?). But that can sometimes leave you trying to fit your body into a shape designed from someone else’s blueprint.
This past week I had a fascinating experience in class that I think relates.
As many of you know, I rarely pre-plan my classes. (If I do, it may not be relevant to the people who actually walk through the door.) I wait. I see who comes. I listen. And the practice reveals itself. (People sometimes ask me, “Where do you come up with this?” Quite honestly, it shows up in the moment.)
In this particular class, I was “shown” a pose using a prop. The intention was to create a strong hamstring contraction. What happened was that students who tend to have cranky low backs reported that their backs felt really good with this modification. Others felt the stronger hamstring work I originally intended. And some felt no significant difference at all.
Same pose. Same room. A bunch of different experiences.
It became clear to me that this was a specialty modification. For certain bodies—especially those with low back sensitivity—it is going to allow them to strengthen their hamstrings (so important for supporting a happy low back) without aggravating the SI joint. Yay! This is an amazing tool. But it is probably not something I will use in a general class because it requires wall space, enough blocks, and the time for people to move around and off their mats. Those conditions will not always be found in a regular class. But it will absolutely find a home in a Back Care series.
And this is exactly why specialty classes matter.
They create space for nuance.
They allow for intelligent, therapeutic application.
They give you time to ask questions and really understand why, when, and how to apply the asana.
They help you work with your body rather than against it.
If you’ve ever felt unsure about whether yoga is “right” for your back, your bones, or your specific needs, these classes are designed with you in mind. I personally love to teach these and watch people begin to understand how their body is programmed.

Stress is in the air.
There’s a lot of conflict, chaos, and a general sense of being unsettled right now. No matter who you follow, what you believe is right, or what you think is fair, it’s hard to escape the divisions woven into daily life. They show up everywhere—at the dinner table, on our news feeds, and yes, even during the Super Bowl. Your team. My team. The team.
This sense of separation feels especially sharp right now. And it leaves many of us wondering:
How do we soften the edges?
How do we become more resilient, more accommodating, more capable of sitting inside discomfort without escalating it?
How do we de-escalate situations—old ones with our families of origin, and new ones popping up every time we open our phones?
I wish I had a simple, one-size-fits-all answer. Believe me, if I did, I would have shared it long ago.
What I can share is an insight that became very clear to me during my recent time in Portugal. Being in a country where I barely spoke the language, navigating a different culture and sense of timing, encountering emergencies, storms, flooding, and nearby destruction—I saw just how much my practice has quietly prepared me for resilience.
I managed, for the most part, to keep my head on. There were moments of intense stress when I couldn’t get myself unstuck. And I count it as part of my practice that I was able to listen and follow my partner when he recognized that I was frozen and unable to make a good decision. We don’t always have to know what to do—but knowing who to listen to, and when, is essential.
So this is what I can offer you: do your practice.
Whatever it is. Whatever discipline you follow.
But here’s the important part—you can’t just make it up as you go. Find something with a proven track record. When the nervous system is overwhelmed, it will short-circuit even the best intentions. This is why the first step is always listening to your nervous system.
Sometimes it’s saying, “I’m in the weeds. I need outside assistance.”
That message is not weakness—it’s wisdom. You can’t muscle your way out of it, rationalize it away, or ignore it. It’s a gift to hear it, and it becomes your responsibility to respond.
Trust me on this: those messages get clearer the more time you spend stepping outside your habitual thought patterns—seeking the divine, your true essence, God, the Creator, whatever language resonates for you.
Yoga practice reminds us that the path to higher consciousness—meaning peace, openness, and a regulated nervous system—comes through steady, consistent practice over a long period of time (Yoga Sutras 1.12).
That’s it. No specific pose. No mantra count. No checklist.
Just show up regularly, with sincerity, over time.
It is never too late to begin.
If you’d like to start that conversation with your nervous system, join me on Wednesday for the TRE class. You may find that those messages become easier to hear—and easier to trust.

Thinking About a More Compassionate Thanksgiving? Try a Vegan Dish 
For many people, the idea of cooking vegan or even mostly meat-free for Thanksgiving brings up a whole bundle of fears:
“What if it doesn’t taste good?”
“Will there be enough protein?”
“What would I even make?”
If that sounds familiar, you’re definitely not alone. There’s a lingering myth that vegan food is bland, complicated, or just basically, not good. But anyone who has tasted a well-spiced curry, a creamy dairy-free dessert, or a hearty lentil dish knows—flavor doesn’t come from animal products. Flavor comes from creativity.
One of my favorite places to find that creativity is Holy Cow Vegan. Their recipe index is enormous—comfort foods, global dishes, and a treasure trove of Indian recipes that are naturally rich in plant-based protein. I use the site constantly, sometimes just for inspiration, sometimes I follow the recipes exactly, and not just for Indian dishes.  I use their rubarb crisp recipie for all the rubarb my husband grows. Also the biscuts, muffins and lentils loafs are amazing.   

You can make something vegan for your family without telling them… and they probably won’t know the difference. Seriously! A beautifully seasoned lentil loaf, a silky mushroom gravy, or a spiced vegetable biryani can sneak right into the Thanksgiving lineup and hold its own.
Choosing even one vegan or vegetarian dish this year may seem small, but it truly matters. Every meal that sidesteps the harmful practices of the meat industry—just a little—adds up to less suffering, fewer emissions, and more awareness. It’s a loving act for the planet, for animals, and yes, even for your own body.
So if you’ve ever been curious, this Thanksgiving might be the perfect moment to try something new. Explore a recipe, taste something unexpected, and bring a bit of compassionate creativity to the table.

Of course many of us have our traditions that have come to us from our parents and grandparents.  Maybe it is time for your generation to sneak in a traditional dish as well, one that aligns with the times we live in and the climate crises we are facing.

Who knows? Your new favorite holiday dish might just be the one without the turkey. 🥕💛

Here are some of the highlights from their Thanksgiving lineup:
Wellington with Mushrooms and Lentils
Pot Pie
Mushroom Pot Pie