Frequently Asked Questions

TRE® and Yoga Questions & Answers

Below you'll find answers to many of the most common questions about TRE® (Tension & Trauma Releasing Exercises), yoga classes, private sessions, and what to expect during your experience.

If you don't find the answer you're looking for, please don't hesitate to reach out. I'll be happy to answer your questions and help you determine which class or session is the best fit for your needs.

I look forward to connecting with you!

  • “Every choice shapes your journey; choose wisely.”

  • Do you have questions about TRE/YOGA and want to have your questions answered and addressed personally? Please set up an appointment with me! Whatever you are interested in I can get you started on your personal journey to healing.

  • Go directly to my schedule and find what works for you here!

  • YOGA & TRE® PACKAGES + GIFT CERTIFICATES AVAILABLE! ✨

    Invest in yourself—or give the gift of movement, relaxation, and self-care to someone you love.

    Yoga & TRE® session packages and gift certificates are available now through Remember Who You Are Yoga, LLC.

    Give yourself—or someone special—the gift of time to breathe, reconnect, and remember who you are. 💛

A woman leading a yoga or meditation class with four women seated on mats, one woman raising her hand, in a room with plants, candles, and a large wall art spelling 'FAQ!'.

    1. Body-Led Healing: TRE® uses the body’s natural reflexes to release tension and restore well-being without requiring verbal processing of past trauma.

    2. Self-Help and Versatility: Once learned, TRE® becomes a lifelong tool for stress relief and emotional regulation. It complements other treatments and can be taught in various settings, including large groups.

    3. Universal Appeal: TRE® transcends cultural and language barriers, as it’s based on innate physiological responses shared by all humans.

    4. Community Impact: TRE® fosters connection, openness, and resolution in interpersonal, corporate, and even political settings.

    • Reduced worry and anxiety

    • Relief from PTSD symptoms

    • Increased energy and endurance

    • Better sleep and flexibility

    • Improved relationships and reduced conflict

    • Relief from chronic pain and old injuries

    • Decreased symptoms of vicarious trauma

  • TRE® is generally safe and effective for most people. However, individuals with specific physical or psychological conditions, a complex trauma history, or medical limitations should consult a Certified TRE® Provider or medical practitioner before performing these exercises.

    TRE® is not a substitute for medical or psychological trauma recovery procedures.

TRE

  • DesTRE® stands for Tension & Trauma Releasing Exercises. TRE® is a simple, body-based technique designed to help release deep tension and stress held in the body. It uses a series of gentle exercises to activate the body’s natural tremoring mechanism, which can calm the nervous system and promote relaxation.

  • TRE® activates the body’s natural ability to shake or tremor, a mechanism often suppressed in daily life. These tremors help to release stored physical tension and emotional stress, restoring balance and well-being without the need for verbal processing.

  • Anyone who has experienced stress, tension, or trauma can benefit from TRE®. It’s especially helpful for individuals dealing with chronic stress, anxiety, physical tension, or past trauma. TRE® is also widely used by healthcare professionals, first responders, athletes, and individuals in high-stress environments.

  • Yes, TRE® is safe for most people when practiced responsibly. It’s a self-guided process, and individuals can stop or modify the exercises if they feel uncomfortable. However, those with severe trauma or medical conditions should consult a qualified TRE® provider before starting.

  • While TRE® can be learned independently, working with a certified TRE® provider is recommended for beginners, especially if you’ve experienced significant trauma. A provider can guide you through the exercises safely and tailor the process to your needs.

  • Yes, once you’ve learned the exercises and understand how your body responds, you can practice TRE® on your own. However, it’s important to go at your own pace and listen to your body’s signals. Working with a provider will help you become attuned to this.

  • It’s natural to feel skeptical about trying something new. TRE® is backed by research and has helped thousands of people worldwide reduce stress and tension. The process is gentle, self-guided, and doesn’t require belief to work—your body’s natural tremoring mechanism simply activates as a physical response. You can start slowly, observe how your body reacts, and stop at any time if you feel uncomfortable. Many individuals who were initially skeptical have found it to be a powerful and transformative practice.

  • Yes! To become a certified TRE® Provider, you need to complete the official TRE® Certification Training Program. You can find more details about the certification process here.

  • Self-regulation is your ability to tolerate and control your own emotions, thoughts, feelings, and bodily sensations without relying on someone else to manage them. Neuroscience shows that this capacity depends on your prefrontal cortex exerting “top-down” control over deeper brain regions involved in survival and emotion. When self-regulation breaks down, you lose that control and become overwhelmed by those emotions, thoughts, and sensations.

    • Only do the exercises if they feel safe and comfortable.

    • If you feel any physical pain, adjust your position or the intensity; if pain persists, stop, sit up, and have some water.

    • If you become emotionally overwhelmed, slow down or pause the tremors until you feel grounded again; then sit up and drink water.

    • As a beginner, limit each session to 15 minutes and practice no more than 3–4 times per week.

    • After a few weeks, once you’re confident in self-regulating, you may gradually increase session length or frequency as you choose.

  • Stress and tension build up from daily life as your muscles contract, often unnoticed until pain or illness appears. By using TRE® preventatively—alongside techniques like yoga, meditation, or workouts—you can release tension before it becomes chronic, helping maintain better overall physical and mental health.

  • The exercises trigger involuntary muscle tremors that help release deep muscle tension. Relaxing these held patterns reduces stress in the spine, neck, shoulders, and pelvis, which the brain interprets as a drop in pain signals—and it responds by releasing healing hormones.

  • Because TRE® directly addresses the body’s stored tension, therapists can integrate it into treatment without needing specialized body-psychotherapy training. It provides a straightforward somatic tool for clients to release overwhelming physical and emotional stress safely.

  • Conflict often arises from unrecognized stress and tension. Regular TRE® sessions lower baseline stress levels, promoting a more relaxed body and mind. That calmer state makes it easier to communicate, collaborate, and resolve conflicts at work or home.

  • Strong shaking indicates that you’re breaking up large, “iceberg-like” tension blocks in your muscles. Gentle tremors are also important for working through finer tension patterns. Both intensities are normal—tension release naturally ebbs and flows.

  • After you’ve learned the process, you can do TRE® daily if you wish, but at a minimum, aim for twice a week. Even occasional sessions help reduce deep muscular tension.

  • Most people start with a 15-minute tremor release. As you become more accustomed to the process, you may choose to extend beyond 15 minutes, or you may find you can trigger the tremor without the full exercise routine.

TRE

YOGA

  • Yoga is a vast and beautiful practice, and I could spend hours talking about all that it encompasses. At its heart, however, yoga is a system for creating balance within the body, mind, and spirit.

    The practice includes physical postures, known as asanas, breathing techniques called pranayama, meditation, self-inquiry, and the study of yoga philosophy. Together, these practices help cultivate greater strength, flexibility, resilience, self-awareness, and inner peace.

    In the United States, yoga often focuses primarily on the physical postures—and that's a wonderful place to begin. As your practice grows, many people naturally become curious about the deeper aspects of yoga and discover that it is far more than exercise. It becomes a way of understanding yourself, navigating life's challenges with greater ease, and developing a more meaningful connection with your body, mind, and spirit.

    Yoga is a lifelong journey of growth and discovery. There is no perfect pose and no finish line. Each time you step onto your mat, you have the opportunity to learn something new about yourself, meet yourself with compassion, and cultivate greater balance both on and off the mat.

    My hope is to help you discover a practice that supports your unique body, your personal goals, and your journey toward health, healing, and remembering who you truly are.

  • Which Style of Yoga Should I Start With?

    Only you can truly answer that question.

    With so many beautiful styles of yoga available, I encourage you to look within and listen to what your body, mind, and spirit are asking for. Every practice has something unique to offer, and there is no "right" or "best" style—only the one that resonates with you in this season of your life.

    I often tell my students, it doesn't matter which style of yoga you choose—what matters is finding a practice that feels right for you and continuing from there.

    Here's a brief overview of some popular styles:

    Vinyasa Yoga
    Vinyasa links movement with the breath, creating a flowing, dynamic practice. Classes are often more energetic and physically challenging, making them a wonderful choice for those looking to build strength, flexibility, endurance, and balance.

    26&2 Yoga
    26&2 follows a consistent sequence of 26 postures and 2 breathing exercises. Because it does not include repeated Sun Salutations or weight-bearing transitions on the shoulders, it can be an excellent option for individuals recovering from certain shoulder injuries or those who prefer a more structured practice.

    Yin Yoga
    Yin Yoga is a slow, meditative practice in which postures are held for longer periods. It gently targets the body's connective tissues while encouraging relaxation, mindfulness, and deep flexibility.

    Restorative Yoga
    Restorative Yoga is one of the gentlest forms of yoga. Using props for support, the body is completely supported in restful poses that promote deep relaxation, nervous system regulation, and recovery from the stresses of everyday life.

    The beautiful thing about yoga is that your practice can evolve as you do. The style that serves you today may not be the one you need a year from now—and that's perfectly okay.

    The most important thing is to begin. Listen to your body, trust your intuition, and allow your yoga practice to grow with you. Wherever you start, yoga has a wonderful way of leading you exactly where you need to be.

  • How Do I Know If I'm Doing It Right?

    This is one of the most common questions I hear, and the answer is simple: listen to your body.

    If you're new to yoga, I always recommend starting with a Beginner Yoga class. While everyone is welcome in any of my classes, a beginner's class provides more detailed instruction, posture breakdowns, modifications, and opportunities to ask questions as you build confidence in your practice.

    People often ask me what I think about online yoga. I think it's a wonderful resource—and I use it myself! My one recommendation is to first learn from a qualified instructor in person whenever possible. Beginning your yoga journey with in-person instruction allows you to learn proper alignment, understand how to move safely, and receive individualized guidance before practicing on your own.

    One of the most beautiful things about yoga is that every body is different. Our bone structure, flexibility, strength, mobility, and life experiences are all unique. Because of this, there is rarely one "perfect" way to perform a pose. The goal isn't to make your body look like someone else's—it's to discover the variation that works best for your body.

    It's also important to remember that your practice is about you, not the person on the mat beside you. Avoid comparing yourself to others. Instead, focus on your breath, notice how your body feels, and honor where you are today. Your practice will naturally evolve over time.

    Most importantly, yoga is not meant to hurt—it is meant to heal. You may experience stretching, muscle engagement, or sensations you've never felt before, and that's completely normal. However, sharp or persistent pain is your body's way of asking you to back off. Always listen to those signals. Honor your body's wisdom, move mindfully, and know that there is no prize for pushing beyond your limits.

    The "right" way to practice yoga is the way that allows you to move with awareness, breathe with intention, and leave feeling stronger, healthier, and more connected to yourself than when you began.

  • Benefits of Yoga

    Yoga offers far more than increased flexibility. It is a holistic practice that supports your physical, mental, emotional, and spiritual well-being. Through consistent practice, yoga helps you feel stronger, healthier, more balanced, and more connected to yourself.

    Some of the many benefits of yoga include:

    • Increased flexibility and mobility

    • Improved strength and muscle tone

    • Better posture and body alignment

    • Enhanced balance and stability

    • Improved breathing and lung capacity

    • Increased energy and vitality

    • Improved metabolism and overall fitness

    • Better circulation and cardiovascular health

    • Relief from muscle tension, stiffness, and chronic pain

    • Greater body awareness and coordination

    • Reduced stress and anxiety

    • Improved mental clarity and focus

    • Better sleep and relaxation

    • Increased mindfulness and present-moment awareness

    • Enhanced emotional resilience and nervous system regulation

    • A greater sense of inner peace and overall well-being

    Yoga is a lifelong practice that meets you exactly where you are. Whether your goal is to build strength, reduce stress, improve your health, or simply find a moment of calm in your day, yoga offers countless benefits that extend far beyond the mat.

    And perhaps one of the greatest benefits of all… you begin to discover who you truly are.

  • How Often Should I Practice Yoga?

    The best yoga practice is the one you can do consistently.

    If you can practice once a week, that's wonderful! One class is always better than none, and you'll begin to notice positive changes in your body and mind.

    Practicing two to three times per week allows you to build strength, flexibility, balance, and confidence more quickly while deepening your connection to your breath and body.

    If you're practicing four or more times each week, you're likely to experience profound physical, mental, and emotional transformation. With consistency, yoga becomes more than just exercise—it becomes a way of living that supports your overall health, resilience, and well-being.

    Most importantly, don't focus on what you think you should be doing. Focus on what you can do. Every practice, no matter how short or simple, is a step forward.

    Be patient with yourself. Progress isn't measured by how often you practice or how advanced your poses become. It's measured by how you feel, how you grow, and how you begin to carry the principles of yoga into your everyday life.

    Remember, yoga is a journey—not a destination. Trust the process, honor your body, and know that every time you step onto your mat, you're investing in yourself.

  • What Equipment Will I Need?

    One of the wonderful things about yoga is that you don't need much to get started.

    A quality yoga mat is the most important piece of equipment. It provides comfort, stability, and support throughout your practice.

    While props are optional, they can make your practice more comfortable and accessible. Helpful props include:

    • Yoga blocks for added support and improved alignment

    • A bolster for restorative poses and relaxation

    • A yoga strap to assist with stretching and flexibility

    • A blanket for cushioning or warmth during relaxation

    If you don't have props, don't let that stop you from beginning. Many household items can be used as substitutes—for example, sturdy books can replace yoga blocks, and a firm pillow or folded blanket can be used instead of a bolster.

    Wear comfortable clothing that allows you to move freely, and practice barefoot or in non-slip socks if you prefer.

    Remember, the most important thing isn't having all the equipment—it's simply showing up for yourself. Your practice is about your experience, not what you own.

  • What Is the Best Time of Day to Practice Yoga?

    The answer to this question is personal—and only you can decide what works best for your body and your lifestyle.

    For me, morning yoga absolutely rocks my world! I love beginning my day with movement, breath, and mindfulness. It helps me feel energized, centered, and ready for whatever the day brings.

    For someone else, the perfect time may be after work, when they can unwind, release the stress of the day, and transition into a more relaxed evening. Others may enjoy practicing during lunch or whenever they have a quiet moment to themselves.

    There is no "right" time to practice yoga. The best time is the time that fits naturally into your life and allows you to be consistent.

    My advice is simple: experiment. Try practicing at different times of the day and notice how your body and mind respond. You may be surprised by what feels best.

    Remember, the best yoga practice isn't the one that's done at the perfect time—it's the one that you actually do. Consistency will always bring greater benefits than striving for perfection.

  • Should I Eat Before Yoga?

    This is another question that has a very personal answer. Every body is different, and what feels best for one person may not be the right choice for someone else.

    For me, I prefer not to eat for at least two hours before practicing yoga. I find that I move more comfortably and feel my best on a relatively empty stomach.

    My husband, on the other hand, needs to eat something before yoga. If he doesn't, he begins to feel lightheaded or nauseated. Neither approach is right or wrong—they're simply different.

    The key is to listen to your body. Pay attention to how you feel when you practice after eating versus practicing on an empty stomach. You may find that a light snack works well, or you may prefer waiting a couple of hours after a meal before stepping onto your mat.

    Yoga is about developing awareness of your body and honoring its needs. Trust what your body is telling you, and choose the approach that allows you to practice comfortably and safely.

  • Can I Practice Yoga During My Menstrual Cycle?

    This is a very personal decision, and the answer is different for every woman.

    Some women prefer to take a break from their yoga practice during their menstrual cycle, while others feel better continuing to practice. There is no right or wrong choice—what matters most is listening to your body and honoring what it needs.

    Many yoga teachers recommend avoiding inversions (poses where your head is lower than your heart, such as Headstand or Shoulder Stand) during menstruation. Traditionally, it is believed that inversions may interfere with the body's natural downward flow. Likewise, deep or intense twisting postures may feel uncomfortable for some women during this time.

    Gentle movement, restorative yoga, mindful breathing, and relaxation practices are often wonderful options if you're looking for a more nurturing practice during your cycle.

    Ultimately, you are your best teacher. Your body will tell you what feels supportive and what doesn't. Yoga is about developing awareness, not following rigid rules. Honor how you feel each day, and give yourself permission to modify, rest, or continue your practice in the way that best supports your well-being.

  • Can I Practice Yoga During Pregnancy?

    As a general guideline, it is not usually recommended to begin a new yoga practice during the first trimester of pregnancy, unless you have your healthcare provider's approval. During this time, your body is undergoing significant changes, and it is important to prioritize safety for both you and your baby.

    If you were practicing yoga regularly before becoming pregnant, you may be able to continue with appropriate modifications and guidance from your healthcare provider and a qualified prenatal-informed yoga instructor.

    During pregnancy, the body produces hormones—particularly relaxin—that increase flexibility by loosening the ligaments and joints. While this prepares the body for childbirth, it also increases the risk of overstretching. Rather than focusing on increasing flexibility, the emphasis should be on maintaining strength, stability, and proper joint support.

    In general, it is recommended to avoid:

    • Deep twisting postures that compress the abdomen

    • Strong abdominal or core-focused exercises

    • Any posture that causes discomfort, dizziness, or strain

    • Movements that do not feel supportive for your changing body

    Most importantly, listen to your body. Every pregnancy is unique, and your yoga practice should reflect your individual needs. Always consult with your healthcare provider before beginning or continuing an exercise program during pregnancy, and honor what feels safe and comfortable for you each day.

  • Can I Practice Yoga If I Have an Injury or Medical Condition?

    Many people practice yoga to help support their overall health and well-being while managing injuries or medical conditions. The key is to practice safely, listen to your body, and modify poses when needed.

    Speaking from my own experience, I practiced yoga for years while recovering from a shoulder injury. Today, my shoulder is fully healed, but during that time I honored my body's limitations. I avoided movements that caused pain, modified poses when necessary, and allowed my practice to support my healing rather than work against it.

    Yoga is not about pushing through pain. It is about learning to work with your body instead of against it. A qualified yoga instructor can help you modify poses to meet your individual needs, allowing you to enjoy the benefits of yoga while respecting your body's current abilities.

    If you have an injury, chronic pain, or a medical condition, I encourage you to speak with your healthcare provider before beginning yoga. Be sure to let your instructor know about any concerns so your practice can be adapted safely and appropriately.

    Remember, one of the greatest lessons yoga teaches us is to honor our bodies exactly as they are today. Healing isn't about forcing your body to do more—it's about giving it the support, patience, and compassion it needs to move forward.

    Many poses can be modified and adapted for injuries. However, if you have a medical condition or injury and haven’t practiced yoga before please speak to an experienced yoga teacher or physical therapist (with knowledge of yoga) to get advice about any poses or movements you need to adapt to or avoid.

  • Do I Need to Be Flexible to Practice Yoga?

    Absolutely not!

    One of the biggest misconceptions about yoga is that you have to be flexible before you begin. In fact, this is probably the number one reason people tell me they don't think they can do yoga.

    The truth is, you don't need to be flexible to start yoga. You come to yoga to become more flexible, stronger, and more connected to your body.

    Yoga meets you exactly where you are today. There are no expectations, no perfect poses, and no requirement to look a certain way. Simply come as you are.

    With consistent practice, you'll naturally notice your body becoming stronger, more flexible, and more balanced. More importantly, you'll begin to develop a deeper awareness of your body and learn to honor its unique needs.

    As I often tell my students, yoga is the science of the mind—not the science of flexibility. The physical benefits are wonderful, but the true practice of yoga is about cultivating awareness, presence, and a deeper connection with yourself.

    So don't let flexibility stop you from stepping onto the mat. Your journey begins exactly where you are, and your body will open in its own time.

    Come as you are. Your yoga practice will meet you there.

  • How Do I Choose the Right Yoga Mat?

    A quality yoga mat is one of the best investments you can make for your practice. While it may cost a little more upfront, a well-made mat will provide better support, last for years, and make your practice more enjoyable.

    The right mat often depends on the style of yoga you practice. If you're unsure which mat is best for your needs, I'd be happy to help you choose one that's right for you.

    When selecting a yoga mat, look for one that:

    • Provides good grip so your hands and feet don't slip

    • Offers stability without being overly thick or too soft

    • Supports your joints while allowing you to feel balanced and grounded

    • Is durable enough to withstand regular practice

    A helpful tip: Avoid applying hand lotion or hand cream before class, as it can make your hands slippery and affect your grip on the mat.

    Your yoga mat is more than just a piece of equipment—it's your personal practice space. It's where you move, breathe, grow, and reconnect with yourself. Choose a mat that supports you well, take good care of it, and it will serve you faithfully for many years to come.

  • I'm New to Yoga. What Should I Expect?

    One of the greatest gifts you can give yourself is permission to be a beginner.

    When you come to class, try to leave your expectations at the door. Learning anything new takes time, patience, and dedication—and yoga is no different. There is no need to compare yourself to others or expect your body to do something it isn't ready to do today.

    Remember, being a beginner is more than okay—it is where every yogi begins.

    Approach your practice with curiosity rather than judgment. Celebrate the small victories, be patient with the challenges, and trust that your body will grow stronger, more flexible, and more confident with consistent practice.

    Most importantly, be gentle with yourself. Yoga isn't about perfection—it's about progress, self-awareness, and learning to honor your body exactly as it is.

    Enjoy the journey. Every breath, every pose, and every class is an opportunity to learn something new about yourself.

  • Be Patient with Yourself

    Learning yoga is a journey, not a race. Be patient with yourself and allow your practice to unfold naturally over time.

    There are many wonderful fast-paced, fitness-based yoga classes available, and they certainly have their place. However, if you're new to yoga or unfamiliar with the postures and transitions, beginning with a slower-paced class is often the safest and most beneficial approach.

    A slower class gives you the opportunity to learn proper alignment, understand how to move safely, become familiar with the poses, and develop body awareness before increasing the pace. Building a strong foundation not only helps prevent injury but also allows you to gain confidence in your practice.

    Private, one-on-one yoga sessions are another excellent option. They provide individualized instruction, personalized modifications, and the opportunity to ask questions in a supportive environment tailored specifically to your body and goals.

    Remember, there is no finish line in yoga. Every experienced yogi was once a beginner. Honor where you are today, trust the process, and know that with patience and consistency, your strength, flexibility, confidence, and understanding will continue to grow.

  • Let Go of Expectations

    One of the greatest lessons yoga teaches us is to let go of expectations.

    It's easy to become focused on what we think a pose should look like or compare ourselves to others. But when we do that, we miss the opportunity to be fully present with ourselves. Yoga isn't about achieving the "perfect" pose—it's about experiencing the present moment.

    Forget about what you think your practice should look like and simply be where you are today. Honor your body exactly as it is. Some days you'll feel strong and energized; other days your body may ask you to slow down. Both are equally valuable.

    Rather than trying to be "good" at yoga, focus on your breath, your awareness, and your experience in this moment. The practice isn't about perfection—it's about presence.

    When you release expectations, you create space for growth, self-compassion, and genuine transformation. Ironically, it's often when we stop trying so hard that our practice begins to deepen naturally.

    Come to your mat with curiosity instead of judgment, and allow your yoga practice to unfold exactly as it's meant to.

  • Focus on You

    Yoga is about you.

    It isn't about how your pose looks or whether you can recreate a posture you saw on social media. Today, we're surrounded by images of people performing impressive poses that can make it seem as though yoga is about flexibility, perfection, or achieving the "ideal" shape.

    It isn't.

    Yoga is a personal practice. It is about learning to listen to your body, honor your unique abilities, and move with awareness and intention. There is no "one-size-fits-all" posture because no two bodies are the same. Our bone structure, flexibility, strength, and life experiences are all different, and our yoga practice should reflect that.

    The goal of yoga is not to force your body into a particular shape. The goal is to become more connected to yourself—to move in a way that feels safe, supportive, and authentic for your body.

    Every time you step onto your mat, let go of comparison. Release the need to perform. Instead, bring your attention inward. Notice your breath. Feel your body. Trust your own experience.

    Focus on you.

  • What Happens on the Mat Often Reflects What Happens in Life

    One of the beautiful things about yoga is that it often mirrors how we move through life.

    Pay attention to what shows up during your practice. Do you hold your breath when something becomes challenging? Do you clench your jaw or grind your teeth? Do your shoulders creep up toward your ears? Do you rush, compare yourself to others, or become frustrated when something doesn't come easily?

    These are not mistakes—they are opportunities for awareness.

    Yoga teaches us to observe our habits with curiosity rather than judgment. The patterns you notice on your mat may also be present in your everyday life. As you become aware of them, you begin to have the opportunity to change them.

    Perhaps you learn to soften your shoulders, breathe more deeply, release unnecessary tension, or approach challenges with greater patience and compassion. Those lessons don't stay on the mat—they become part of the way you live your life.

    Your yoga practice is about so much more than physical postures. It is a practice of self-awareness. Every breath, every movement, and every moment of mindfulness is an invitation to know yourself more deeply.

    The lessons you learn on the mat have the power to transform the way you move through the world off the mat.

  • Build Your Practice from the Ground Up

    A strong yoga practice begins with a strong foundation.

    Whether your hands or your feet are connected to the mat, they become the foundation for every movement you make. Take the time to create a stable base by spreading your fingers, rooting through your feet, and feeling fully supported. The more stable your foundation, the more balanced and effortless your practice becomes.

    Equally important is your core. Your core muscles support nearly every movement you make—both on and off the mat. Developing core strength improves stability, balance, posture, and overall body awareness while helping to protect your spine and reduce the risk of injury.

    A strong core also makes many yoga postures feel lighter and more accessible. Rather than using unnecessary muscular effort, you'll learn to move with greater efficiency and control.

    As your body becomes stronger and more stable, you'll spend less time worrying about shaking or struggling to hold a posture and more time focusing on your breath, calming your mind, and enjoying the practice.

    Yoga isn't about forcing your body into a pose—it's about creating a strong foundation, moving with intention, and discovering the balance between strength and ease.

  • Don't Forget to Breathe

    One of the biggest surprises for me when I first started practicing yoga was realizing how often I wasn't actually breathing. I had no idea how frequently I held my breath until I stepped onto my mat.

    It's something many of us do without even realizing it. When a pose becomes challenging—or even when life becomes challenging—we often instinctively hold our breath.

    When you notice this happening during your practice, gently remind yourself to breathe.

    Your breath is one of the most powerful tools you have. Every slow, intentional inhale and exhale sends a message to your brain and nervous system that you are safe. As your breath slows, your body begins to relax, your muscles soften, and your mind becomes calmer.

    This is one of the reasons yoga is so effective at reducing stress—not only on the mat but in everyday life. The breathing techniques you learn during your practice become tools you can use anywhere: during a difficult conversation, in traffic, before an important meeting, or anytime you begin to feel overwhelmed.

    So when a pose becomes difficult—or life becomes difficult—remember this simple lesson:

    Breathe.

    Your breath has the power to bring you back to the present moment, calm your nervous system, and remind your body that you are okay.

CLASS TIME

  • Arrive Early and Settle In

    Whenever possible, try to arrive a few minutes before class begins.

    Those extra few minutes give you the opportunity to settle into the space, leave the busyness of the day behind, and begin connecting with your breath before the practice starts. Simply sitting quietly, breathing deeply, and becoming present can make a tremendous difference in your experience on the mat.

    Arriving early also allows you to prepare your practice space, ask your instructor any questions, and ease into class without feeling rushed.

    Rushing into class at the last minute can leave your nervous system feeling activated and stressed—not only for you, but it can also be distracting to your classmates who are preparing for their own practice.

    Think of those few quiet moments before class as part of your yoga practice. They are an opportunity to slow down, become present, and set an intention for the time you are about to spend caring for yourself.

    Your practice begins the moment you walk through the door—not when the first pose begins.

  • Stay for Savasana If You Can

    If you need to leave class early to get back to work or another commitment, I completely understand. If possible, please let me know before class begins and quietly leave before Savasana starts.

    Savasana (Final Relaxation) is one of the most important parts of every yoga practice. It allows the body and mind to fully absorb the benefits of the movement, breathwork, and effort you've put into your practice. It is a time for your nervous system to settle, your body to integrate, and your mind to become still.

    Leaving during Savasana can be disruptive to your classmates, who are enjoying the most peaceful and restorative part of class. Exiting beforehand allows everyone to experience that quiet time without interruption.

    And if you're someone who thinks, "I hate Savasana," then I'd encourage you to stay especially for Savasana!

    Often, the poses we resist the most are the ones we need the most. Learning to simply be still can be one of the greatest challenges—and one of the greatest gifts—of a yoga practice.

    Give yourself permission to rest. Your body, mind, and nervous system will thank you.

  • Practice Good Yoga Etiquette

    Out of consideration for everyone sharing the practice space, please arrive to class clean and wearing freshly laundered clothing. We also ask that you bring a clean yoga mat and clean towel to each class.

    Please be mindful of wearing heavy perfumes, colognes, essential oils, or strongly scented lotions. Many people have sensitivities or allergies to fragrances, and keeping scents to a minimum helps create a comfortable and welcoming environment for everyone.

    A clean, respectful practice space allows us all to breathe easier, focus more fully, and enjoy the many benefits of yoga together.

    Thank you for helping create a safe, healthy, and peaceful environment for everyone.

  • Please Inform Your Instructor of Any Injuries

    For your safety, please let your instructor know before class if you have any injuries, medical conditions, recent surgeries, are pregnant, or have any physical limitations that may affect your practice.

    Sharing this information allows your instructor to offer appropriate modifications, suggest alternative poses when needed, and help you practice safely and comfortably.

    Yoga is not about pushing through pain or forcing your body into a pose. It is about honoring where your body is today and practicing in a way that supports your health and well-being.

    Remember, every body is different. There is never any judgment for modifying a pose or taking a rest when needed. Listening to your body is one of the most important parts of your yoga practice.

  • What Should I Bring to Class?

    Please bring a water bottle to stay hydrated, a yoga mat if you have one, and a towel for your practice.

    If you don't have a mat, don't worry! Yoga mats and towels are available for your use at the studio. However, if you practice regularly, I encourage you to purchase your own yoga mat for personal hygiene, comfort, and consistency in your practice.

    If you use a studio mat, please help us keep our space clean by wiping it down with the provided cleaning supplies after class and returning it to the area where you found it.

    Used towels should be placed in the designated laundry bin before you leave.

    Thank you for helping us maintain a clean, welcoming, and peaceful environment for everyone who practices here.

  • What Should I Wear to Class?

    Wear comfortable clothing that allows you to move freely and comfortably through your practice.

    Choose clothing that is fitted enough for your instructor to observe your body alignment and offer safe, effective guidance when needed. Clothing that is overly loose or bulky can make it more difficult to see your posture and movement patterns.

    Recommended attire includes:

    • Yoga pants or leggings

    • Yoga shorts

    • A comfortable T-shirt, tank top, or athletic top

    • Bare feet (or non-slip yoga socks if preferred)

    The goal is to wear clothing that allows you to move with ease while helping you feel comfortable and confident throughout your practice.

    Remember, yoga is not about how you look—it's about how you feel. Dress in a way that supports your movement, your comfort, and your practice.

    • Studio Etiquette

      Creating a peaceful, respectful environment allows everyone to enjoy the full benefits of their yoga practice. Please help us maintain this space by following these simple guidelines:

      • Remove your shoes before entering the practice room.

      • Please avoid wearing strong perfumes, colognes, essential oils, or heavily scented lotions. We spend much of class practicing deep breathing, and fragrances can be distracting or trigger sensitivities for others.

      • Help keep the practice room quiet and peaceful, especially before 26&2 classes, where silence is part of the practice. Socializing is warmly encouraged before class and after it has concluded.

      • Please turn your cell phone completely off. Even phones on silent or vibrate mode can be heard during class and may interrupt the peaceful atmosphere.

      • Be mindful of your space and allow room for others to practice comfortably.

      • Return all props neatly to their proper place at the end of class.

      • Plan to stay for the entire class whenever possible. If you need to leave early, please let your instructor know before class begins and quietly exit before Savasana (Final Relaxation) to avoid disturbing the class.

      • If you borrow studio props, please clean them before and after use using the provided disinfectant spray. Bringing a small washcloth or towel to assist with cleaning is appreciated.

      Thank you for helping create a clean, welcoming, and supportive environment where everyone can relax, breathe, and enjoy their practice.

  • Our Studio Philosophy

    Our studio is a place for healing, growth, and self-discovery. We strive to create an environment where everyone feels safe, supported, and welcomed exactly as they are.

    If you're looking for a high-intensity workout filled with grunting, straining, and competition, you may be happier in a different setting. While our classes can certainly challenge you physically, our focus is on mindful movement, breath, balance, and caring for your body—not pushing through pain or competing with others.

    We also ask that you leave gossip, complaining, and negativity outside the practice room. Yoga invites us to cultivate kindness, compassion, and respect—not only toward ourselves but toward everyone around us.

    Please communicate with your instructor and fellow students in a gentle and respectful way. Remember that every person who walks through our doors is carrying experiences and challenges that may not be visible.

    Be kind. Be patient. Be respectful.

    Together, we can create a space where everyone feels seen, supported, and free to grow.

    After all, yoga isn't just about how we move on the mat—it's about how we show up for one another in life.