A new year has begun. And now the first Monday of a new year has come…so you know it’s officially ON now, right? People from all around embrace this season as a time of revival. To renew our commitments to goals. To refresh our spirits and willpower. To recommit to the areas in life we want to grow and prosper.

For some it’s not a huge life shift to make these things happen, but the small everyday changes we make that can add up over time to create the lives we desire. For others, it may mean taking a slightly bigger leap of faith to work towards our hopes and dreams.

Normally, I fall into the latter camp – having an intention and areas of my life I wish to improve through daily commitments to better, healthier, smarter practices. This year, though? It’s starting off with a bang!

In 2015, I greatly desire to grow as a yoga teacher. I aim to create positive class experiences for everyone I have the honor to teach – to empower each individual in my classes and share the power of yoga. I also want the opportunity to share in yoga community – to take workshops and learn from a wide variety of instructors, to participate in events all around the Atlanta area, and to spread yoga throughout the community in a variety of ways. I knew I intended such things in my personal journey, but wasn’t sure exactly how they would play out. I had prayed for direction for awhile…and in the final few days of 2014, God answered that prayer quite clearly.

I received a couple of teaching opportunities I felt I simply could not pass up. They were classes that fit me on so many levels – with my schedule, with my spirit as a teacher, with the style of yoga I enjoy, with the community involvement I seek. Unfortunately, due to certain policies, taking such opportunity meant stepping away from where I was currently teaching – from where I had learned and grown so much, from a place I called my “yoga home”.

I knew making that decision would cause some misunderstandings in my intentions. That some would view such a move as prideful or wrong. In my heart, though, I knew it was right and that my decision came from a pure place. A place of love and appreciation for my path up to this point, but also the knowledge that I needed to honor myself and my needs for the future.

Why am I sharing this? Because sometimes we have to make hard decisions. Sometimes we have to change or open up to the circumstances changing around us. It happens to each of us. Even though I firmly believe I have made the right decision for myself, I still don’t like the uncertain feeling of this change. Change is scary!!! But so is regret. I don’t know about you but regret scares me even more.

So when those big changes come, consider the alternative. Take a look at all your options and don’t forget to check in with the leading of your heart. Follow the path. Embrace the change. And leave regret behind, fully embracing all life has to offer you.

So…change? Or regret? Which one scares you more???

The post Change or Regret? Which would you choose? appeared first on Tina Reale Yoga.

 now to get the benefits of this Yoga for CrossFit workout later!

 Morning! I have a treat for all of you out there who enjoy fitness activities other than yoga. This 30 minute Yoga for CrossFit video practice is 100% geared to stretching out the muscles that support so many physical activities. One of my fellow lululemon ambassadors from CrossFit North Fulton requested I put together a video for her to share with her members. I love Kim Trego, so happily decided to honor her request.

This Yoga for CrossFit practice hits all of the following:

• stretches and opens the chest and shoulders
• balances out the hamstrings and quadriceps with a bit more suppleness
• relieves tension in the hips
• works to strengthen the lower back and core for the stability and control required in so many of the physical activities we do

You can see that while this Yoga for CrossFit video was created for my CrossFit friends, it can benefit any sort of athlete – runners, weight training lovers, cyclists, gym-goers, and also us yogis. Roll out your mat, give it a try, and feel the benefits in your body! Namaste!

30 Minute Yoga for Athletes: Perfect for CrossFit lovers, runners, cyclists, and gym-goers!
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*Always work within a pain-free range of motion. Yoga poses should have a sense of “effortless ease” so please move mindfully and take any modifications needed. If you have any injuries or other health conditions, check with your doctor for any special precautions to make your practice work for you.

Let’s Chat: Do you do CrossFit? Or what other activities do you participate in?
Let’s Connect: Stay up to date between posts with daily inspiration and updates via Instagram and my Facebook profile!
Related: Shoulder Opening Yoga Sequence

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 now to enjoy later!

Well, hello my friends! I hope all of you who celebrated had a wonderful Thanksgiving holiday. I certainly did. After a rough few weeks, I needed that time with my family. We relaxed. We laughed. We ate.

We definitely ate. I don’t know about you, but I’m not one of those to try to have a healthy holiday dinner. I do my best to keep a healthy approach to my eating habits most days out of the year, so the rare special occasion or holiday? I will indulge more than usual no problem. And while the celebratory meals are certainly delicious, they are also not the best for fueling the body. I tend to feel a little sluggish and heavy, particularly after Thanksgiving.

Since I imagine a few of you can relate, I decided to put together this yoga sequence to get a little energy moving again. Including standing poses, twists, and core work, it’s a great practice to wake up the body from the inside out. Enjoy!

The post 20 Minute Energizing Detox Power Yoga appeared first on Tina Reale Yoga.

 now to enjoy this shoulder opening yoga sequence later!

You know what I wish? That I could invite every single one of you to come share a yoga class with me. I would love that. Whether it be you taking a class I teach or us taking a class at my fave studio together…it would rock. Just because that isn’t our weekly reality doesn’t mean we can’t still connect and share yoga. For that reason, I will share these weekly videos – inspired by what I taught in my classes the previous week. Then we can yoga together. In our own way. Sound good? Good!

In Red Hot Yoga’s classes this past week, we emphasized a shoulder opening yoga sequence. Between hunching over our phones, slouching at a computer desk, and many other activities we do daily, almost all of us can benefit from opening up restriction in the shoulders. We need strength in our shoulders but we also need mobility. This practice works to balance the shoulders with cues to bring stability into the shoulder girdle, but also to develop an increased range of motion.

This combination of stability and mobility in the shoulders helps us to safely perform:

• all kinds of yoga postures like downward facing dog and chatarunga
• other exercises you may do in your fitness routine, such as shoulder presses and bench presses, push-ups and pull-ups, kettlebell swings and “Wall Balls” <—for you Cross Fit fans!
• everyday movements – like any time you have to lift something overhead

So let’s get to opening those shoulders and feeling less restricted! Enjoy this 20 minute practice!

20 Minute Shoulder Opening Yoga Sequence

Free 20 Minute Shoulder Opening Yoga Sequence to find mobility and stability.
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Postures included:

• “Turbo Dog” – Downward Facing Dog with variation to strengthen the shoulder girdle
• Utkatasana Variation – Chair with Boxed Arms Overhead
• Warrior 2 Variations – with Eagle Arms and half binds
• Parsvottanasana (Intense Side Angle or Pyramid Pose) with hands in Reverse Prayer or Interlace
• Garudasana (Eagle) with Gomukhasana (Cow Face) arm variation

**It is recommended to have a strap or a towel available for this practice – to interlace the hands behind the back or when doing a deeper shoulder opener (Gomukhasana arm variation).

If you have any injuries, health conditions, or recent surgeries, or if you are pregnant, seek guidance from your doctor and/or a personal yoga instructor before doing these at-home videos. Always move within a pain-free range of motion and immediately stop any pose that doesn’t feel right for your body.Be especially aware of any shoulder or neck injuries in this practice.

Let’s Chat: Are your shoulders tight? What is your favorite pose (or stretch) for the shoulders?
Related: 10 Minute Yoga To Release Upper Body Tension. Or find even more Yoga Videos!

Stay In Touch: I would love to connect! I share daily updates via my Instagram & Facebook profiles! 

The post Shoulder Opening Yoga Sequence {20 Minute Yoga Video} appeared first on Tina Reale Yoga.

As a lululemon ambassador, I had the joy of attending a goals and visions meeting with the entire store team a couple of weeks ago. I’ve always enjoyed discussing goals and even spoke on a panel about goal setting in a blog conference a few years ago. Going in to the meeting, I felt like I had a pretty good handle on goals and how to work them into my life. I didn’t expect to learn anything new. Boy was I wrong! I learned so much and it got me taking a closer look at my own goals.

Have A Vision

What do you want for your life? What does your ideal life look like in 10 years? Of course, these images can change as we grow, but we should still have an idea of in what direction we want our life to head. Otherwise we wander aimlessly about, hopping from goal to goal with no real vision. Set up a big picture before diving into the steps to get there with individual, shorter-term goals.

Ask Hard Questions 

In order to know what to include in your vision for your life, you need to be willing to ask yourself some hard questions. Take some time to determine 5-10 things that you value the most in your life. Family? Health? Travel? Quiet time? Social experiences? Financial freedom? A steady job? Even questions that sometimes seem silly and light-hearted can give you a glimpse into your innermost desires. Thinking about how you would spend your time if you had only 6 months to live or what you would do if you won 10 million dollars can actually tell a lot about your hopes and dreams and life wants. Determine what makes you HAPPY. Only then will you feel fulfilled in your accomplishments, rather than chasing after the wind.

Match It Up

Now comes the part where you check in on how you’re using your time. You have the long term vision of where you want your life to lead. You evaluated the things that matter to you. Get real with yourself here. Are the things you’re doing TODAY benefitting your vision? Is the way you spend your time TODAY bringing you closer to your big dreams? Do they match? For example, if you know you have a vision of owning a home but are saving up $2000 for a down payment on a new car you don’t need…well, you’re not putting 2 and 2 together in a meaningful way. Where are you focusing your time right now? What short-term goals do you have for the next week? Month? Year? If they don’t mesh with where you hope your LIFE to go, then you may need to reevaluate so you don’t waste precious time.

How It Impacted Me

Well, my big vision for my life centers on family, yoga, and personal peace. In 10 years I envision having strong relationships with my children and my husband. M will be 16 and B 14 years old. Trying years, no doubt. Yet, I still have the vision that we will enjoy spending time together and bonding as a family. That Peter & I will remain committed to our marriage – hopefully traveling and having some freedom to do various things we love.

I picture teaching yoga – more classes and things like workshops or other events. I hope to become a very qualified instructor, known and respected in my local yoga community for positively impacting and connecting with students and fellow yogis.

I envision doing these things with a sense of balance and peace to my time and life. Without overfilling my plate and putting pressure on myself. I have time for deepening my faith, serving others, and simply enjoying life in the everyday moments.

This is my vision. And I must admit that this caused me to take a closer look at the steps I have recently taken. Are they lining up with the direction I truly wish my life to take? I will choose to honor the vision over what seems like an important goal for today. I will choose goals that build my time for a better future than take time away from today.

Let’s Chat: What are some of your goals? How are the things you’re doing right now supporting them?
Related: 5 Steps To Achieving Your Goals
Stay Connected Until Next Week’s Post: Life & Yoga lately on Instagram + Friend or Follow on Facebook 

The post 3 Steps To Ensure You Are On The Right Path appeared first on Tina Reale Yoga.

Playlist Title: “Let It Flow”

Class Theme: A power yoga class featuring basic poses combined in smooth, flowing sequences (like an around the world sequence) or repetitive, building motions.

 to listen later…

LISTEN & PURCHASE DIRECT FROM iTUNES:

LISTEN & PURCHASE DIRECT FROM AMAZON:

LISTEN ON SPOTIFY:

Related: Check out even more Yoga Playlists!
Let’s Chat: Any songs you like on this playlist? Any new song discoveries?

The post Yoga Playlist of the Week: Let It Flow appeared first on Tina Reale Yoga.

Ardha Chandrasana is a great yoga pose used to strengthen the lower body, improve balance, lengthen the spine, and open the chest and shoulder area all at the same time. Obviously, there is a lot going on so we want to know how to do Half Moon Pose in yoga well. Understanding the pose and its proper alignment will help us to feel more stable, so we can work smarter and safer.

Tips & Modifications: Always work from the ground up. Have a strong foundation with the standing leg properly aligned and engaged. If a block is needed in order to stand strong in the grounded leg, use it. No harm. No foul. Props are awesome. A block is also a great tool to keep the upper body from drooping forward. The block brings the ground closer to you, so you can lift more through the chest. If you have any neck injury, keep the head in neutral alignment – not turning to look up or down.

Some teachers may recommend to lift the fingers from the mat in order to further challenge balance in the pose. I personally recommend keeping them lightly to the ground. To remain stable, which protects the joints, and to reach further out through the fingertips to keep the chest open and lifted.

*Always work within a pain-free range of motion. Yoga poses should have a sense of “effortless ease” so please move mindfully and take any modifications needed. If you have any injuries or other health conditions, check with your doctor for any special precautions to make your practice work for you.

Let’s Chat: Do you like Half Moon Pose? Is it a challenging pose for you to balance? It is for me!
Related: 20 Minute Yoga For Balance

The post Find Your Balance: How To Do Half Moon Pose appeared first on Tina Reale Yoga.

In the classes I teach, I try to have a little fun with my yoga sequences. After all, who wants to go to a yoga class and have it be the same thing over and over? Yoga is a journey! It should feel exciting and explorative each time we take a step onto our mats. I love teaching yoga and discovering these possibilities where even the most basic poses can come to life with a new way of cueing or sequencing. That was my aim in putting together this little flow. Basic poses with a different approach. Have a little fun exploring all sides of your mat as you flow front to side to back to side and all around again. “Around the World” – a journey of yoga.

Step By Step Flow – Hold each pose for 3-5 breaths.

1. Begin in Downward Facing Dog (Adho Mukha Svanasana).
2. Step left foot up for Crescent Lunge (Anjaneyasana). Staying on the toes of the back foot with hips squared straight ahead, reaching tall through the spine.
3. Open up into Warrior 2 (Virabhadrasana II) by spinning the right heel down, opening the chest to the right side of the mat, and reaching long through the arms to the front and back.
4. Straighten front leg and turn toes to face long edge of mat with feet parallel. Move into Wide Leg Forward Fold (Prasarita Padottanasana).
   
5. Come up on an inhale. Take Warrior 1 (Virabhadrasana I) facing the back of the mat by turning left toes in about 30-45 degrees and right foot out to back of mat. Chest (not hips!) opens to face the back of the mat, reaching tall through the arms and spine as bend into the front leg bringing knee over ankle.
6. Rotate onto the toes of the left foot. Exhale extend the torso over the right thigh and rise up on an inhale into Warrior 3 (Virabhadrasna 3) with body in one straight line parallel to the mat – arms reaching out long, left leg raised and extended straight back.
7. Release the left leg down next to the right for Forward Fold (Uttanasana). You can deepen the pose by taking Padangusthasana with the peace fingers and thumb forming a circle interlocked around the big toe, elbows bending out, and torso extending more deeply down the legs.
8. Release the forward fold on an inhale, looking halfway up. And take a flow – step back into plank, exhale to lower chatarunga, inhale into upward facing dog or cobra, exhale into downward facing dog.
9. From down dog, step the left foot up (still moving left side first to make it around the world!) for Triangle Pose (Trikonasana). You can either go right into the pose if you’re more familiar with the pose alignment, or come all the way up, set up alignment, and then extend out for the pose. Use a block as needed to bring the ground closer to you and keep the chest open.
10. Move into Half Moon (Ardha Chandrasana). Bend the front knee, move the bottom hand a foot out in front of the pinky toe side of the foot, and lift the back leg up parallel to the mat.
11. Soften the standing leg, spot your landing, and step back into Trikonasana (Triangle Pose) for a breath before rising up to stand on an inhale.
12. Turn the toes of both feet out to the short edges of the mat for Goddess Pose (Utkata Konasana) – like a plie squat with the hips lowering between the thighs.
    
13. Inhale come back to standing – turning the right toes to face the front of the mat, stepping the left foot closer to the right and angled in about 60 degrees for Revolved Triangle (Parvritta Trikonasana). Hips square to the top of the mat. Torso extends out, hinging at the hips and revolving at the waist to twist toward the front leg and bring the left hand down inside right foot (or outside as able) with right arm reaching up. Use a block as needed to bring the ground closer to you and keep the chest open.
14. Bend into the front knee. Bring the bottom hand a foot in front of the foot, directly underneath the shoulder. Keeping hips facing the mat, lift the back leg up parallel to the mat, twisting at the belly (not the hips!) for Revolved Half Moon (Parvritta Ardha Chandrasana).
15. Release the pose bringing left leg next to the right and folding over the legs for a Forward Fold (Uttanasana) or Padangsthasana.
16. Repeat!!! Leading with the right leg first.

Follow these general guidelines to move through this sequence. It is suggested to have some familiarity with the poses to follow along, as there is no video guide for this sequence. But feel free to let me know if you’re interested in seeing the sequence in action and I can add it into an upcoming weekly yoga video!

Let’s Chat:  What ways do you like to keep yoga fun?

The post Yoga Sequences: Around The World appeared first on Tina Reale Yoga.

Do you ever have those days where you want to feel free? Where you want to just let loose a bit? If so, then I highly recommend the following practice. In this 15  minute power yoga class, we will simply flow. We take a brief warm-up then follow it up with 5 short, rhythmic, and flowing sequences. The practice focuses on movement with the breath. By bringing the sole focus to the breath we come fully into the present moment and more deeply let go, releasing into the body. Before you know it the 15 minutes are finished, you’ve worked up a nice little heat in your practice, and can experience that glorious, carefree “yoga high”. Namaste, my friends!!!

 so you can nab that “yoga high” when you need it!

Let’s Chat: What do you like to do when you need to just let loose a bit?
Related: 10 Minute Yoga To Release Upper Body Tension. Or find even more Yoga Videos!

The post 15 Minute Free Flowing Feel Good Yoga appeared first on Tina Reale Yoga.

Happy Friday, friends! I’m trying out a little different posting schedule this week, so check back on Monday for a new video. Right now, though? Let’s chill on this Friday and catch up with one another. Happy Friday!

TRY Posts of the Week

• Lessons from Yoga Teacher Training – the unexpected things I learned that helped me grow in my practice…and as a person.
• Mastering Crow Pose – How To vidoe + tips to help you get into the arm balance strongly.
• My Yoga Must Haves – 12 of my favorite products for hot and power yoga.
• THAT Pose – What our least favorite yoga poses teach us.
• From The Archives: Full Body Tabata Workout

Links Worth Checking Out 

• Almond Butter Granola Bars via Confessions of a Chocoholic
• Be An Intention Seeker via Lora Hogan
• Kale & Caramelized Onion Sweet Potatoes via The Fit Fork
• 5 Reasons To Take A Break From Your Exercise Program via Eat Run Sail
• 4 Free Meditation Resources via Wildly Fit
• 15 Quinoa Casserole Recipes via Fit Foodie Finds
• How To Stop Taking Yoga So Seriously via Mind Body Green
• Watch Little Kids Explain Why They Love Yoga via Mind Body Green

#InstaYoga

Doing a little flying at the air show this past weekend.

Life Lately

Makenzie turned SIX this past week!!! Oh me, oh my. How did this happen? Look at her! She is a full blown little person now. Can’t deny it any longer.

Inspiration

What’s up with you this week? Link up your favorite post from the week in the comments!

The post Friday Five appeared first on Tina Reale Yoga.