Now, I can’t imagine my yoga practice without them.

Most days I do yoga at home. I have my blocks, my strap, my blanket, even a second mat for padding. It’s just how I practice.

Recently, I went to a community class and didn’t bring any of them. I noticed it right away.

My knee on the hard floor in lunges didn’t feel great. Lying on my back, my spine didn’t feel supported. The room was a bit cold, and I kept thinking how nice it would be to have my blanket in Savasana.

I didn’t enjoy the class as much as I usually do.

The next time, I brought everything with me. I felt more comfortable, more supported, and more able to actually be in the poses instead of managing discomfort.

Yoga props (blocks, straps, blankets) aren’t a backup plan.

They’re tools that can make a pose more effective, more interesting, and more healing.

And we deserve that kind of support.

My go-to props

I use these regularly:

• Blocks 
• Strap 
• Blanket 
• Rolled-up mat (Used a lot in Forrest-style yoga) 

What changes when you use them?

Using a prop isn’t about making a pose easier. It’s about changing your relationship to the pose and how it feels in your body.

Sometimes that means:

• Feeling a muscle engage that you didn’t notice before 
• Having space to breathe instead of bracing 
• Being able to stay in the pose long enough to really experience it 
• Creating more length or spaciousness 

In a lot of ways, it’s a more advanced practice.

A few ways I use props

1. Triangle pose

Using a block under your bottom hand (I like outside the foot) brings the ground closer. This lets your spine and side body lengthen instead of collapsing.

2. Extended side angle

Put your hand on a block, and suddenly there’s lift and space across your chest. You may find this feels better in your back than going lower (even if you can!)

3. Standing wide straddle forward bend

Use one or two blocks under your hands to avoid collapsing into your low back and rounding forward. Think lengthen then fold.

If you’re reaching arms up and overhead, hold a strap instead of clasping your hands. It creates space in your shoulders and lets you lengthen more easily. Imagine piking your hips up as you fold.

4. Lunge (or any pose with the knee down)

Padding your back knee with a blanket changes everything. You can relax into the pose instead of guarding the knee. Honestly the best.

5. Warrior I (with archer arms)

Use a strap between your hands instead of clasping them together. There’s more space in your shoulders and it creates a sense of opening through your chest with less strain in your arms, shoulders and neck.

A prop is not a crutch!

It’s easy to think using props means you’re “not there yet.” 

But what if it’s the opposite?

Using a prop might mean you pay closer attention. It can help you practice with more precision, more awareness, and more feeling.

Maybe it means you have arrived.

Try it

Next time you practice, pick one pose you do all the time. Add a prop. Not because you need it but because you’re curious. See what changes!

Do you use props in your practice? I’d love to hear what you reach for most.

Not in a comforting way, but in a I’ve done this a hundred times kind of way.

I practice yoga most days of the week. And sometimes, it feels a bit repetitive. Like I’m just going through the motions.

I don’t think it’s a problem. It’s just comes with a long-term practice. Maybe it’s part of the practice.

But it does raise the question:

How do you bring a sense of enthusiasm back into something that’s become routine?

What do I mean by enthusiasm?

Enthusiasm isn’t about forcing excitement or needing every practice to feel amazing.

It’s more like:

• A willingness to show up with interest 
• Having a sense of curiosity
• Being engaged

Not big. Not dramatic. Just being in it. 

Why it matters

When enthusiasm disappears, your practice can start to feel like a chore.

But when there’s even a small amount of it:

• You pay attention differently 
• You notice more in your body 
• You’re more likely to stay with it
• Your practice feels alive and fun

It doesn’t have to be intense to be meaningful.

A few ways to bring enthusiasm to your yoga

You don’t have to overhaul everything.

1. Change one thing

• A different time of day
• A different room
• Even a different first pose (maybe start standing?)

Sometimes this is enough to interrupt autopilot brain.

2. Use a simple intention

It could be something like:

• Move with your breath 
• Feel the strongest sensation 
• Find a little bit of ease 

An intention gives you a thread to follow, something to become curious about.

3. Stay a little longer in a pose

Instead of moving on quickly, pause and reflect:

• What actually changes if I stay here? 
• Where am I working harder than I need to? 

This shift may make something familiar, feel new again.

4. Bring in a bit of play

Try doing something slightly different:

• Add a balance you don’t usually do (ooh, how about an inversion?)
• Move in a less structured way for a few minutes.
• And laugh if you eff something up

5. Remember why you practice

Not in a big philosophical way.

Just something simple like:

• “I want to feel a bit better in my body today.” 
• “I want to keep moving as I get older.” 
• “I want to feel grounded.”

This kind of clarity can bring quiet energy back in.

6. Let it be a “low bar” practice. 

• Not every practice needs to be inspired.
• Sometimes enthusiasm shows up after you start. Just get on your mat and see what happens

Some days, practice will still feel routine. That’s okay.

Enthusiasm isn’t something you have all the time. It’s something you revisit and recreate.

And sometimes, it starts with just being willing to notice what’s actually happening, instead of checking out.

I’d be curious, what helps you when your practice starts to feel a bit flat? I would love to hear from you.

And honestly, this feels like a fitting place to begin again. Not with something polished or profound, but with something that’s been on my mind lately.

I recently took a yoga class built around the idea that life is rarely black and white. There is so much gray area.

Something about this really stuck with me.

In some parts of life, I’m actually pretty good at holding this perspective. I can usually see nuance in people, relationships, and situations that don’t have a neat right-or-wrong answer.

But I don’t always offer that same grace to myself.

Lately, I’ve been feeling this in my yoga practice. I’ve been modifying more because of my knee, and I recently found out I’ll need a knee replacement.

That kind of news can make it very easy to slip into all-or-nothing thinking.

If I can’t do it the way I used to, what’s the point?

But I’m learning that practice can change. Not disappear.

Maybe it looks like skipping the pose that doesn’t serve your body today.

Maybe it means changing the shape of Warrior so your knee can come along for the ride.

Maybe it’s doing some things instead of all things.

Maybe it’s slower, softer, or smaller than it once was.

It still counts.

This feels like a very real practice for me right now. To stay connected and to keep showing up without forcing what isn’t there.

Maybe you need that reminder too.

Because yoga doesn’t have to be all or nothing.
Your practice doesn’t have to be perfect to be meaningful.
And beginning again doesn’t have to be dramatic to matter.

That feels true on the mat, and maybe off the mat too.

I’m hoping to share more notes like this again here. Some thoughtful yoga reflections, practice ideas, and little reminders to support life both on and off the mat.

If this resonated, feel free to send me a message. I always love hearing from you!

Breathing Underwater 

I built my house by the sea.
Not on the sands, mind you;
not on the shifting sand.
And I built it of rock.

A strong house
by a strong sea.
And we got well acquainted, the sea and I.
Good neighbors.
Not that we spoke much.
We met in silences.
Respectful, keeping our distance,
but looking our thoughts across the fence of sand.
Always, the fence of sand our barrier,
always, the sand between.

And then one day,
– and I still don’t know how it happened –
the sea came.
Without warning.

Without welcome, even
Not sudden and swift, but a shifting across the sand like wine
less like the flow of water than the flow of blood.
Slow, but coming.
Slow, but flowing like an open wound.
And I thought of flight and I thought of drowning and I thought of death
And while I thought the sea crept higher, till it reached my door.
And I knew, then, there was neither flight, nor death, nor drowning.
That when the sea comes calling, you stop being neighbors,
Well acquainted, friendly-at-a-distance neighbors,
And you give your house for a coral castle,
And you learn to breathe underwater.

Breathing Under Water by Carol Bialock, is about what happens when the sea—the metaphor for life’s unexpected changes—slowly, inevitably, makes its way to your door. Not as a dramatic wave or storm but a quiet, creeping tide. It is not something you can run from or resist. 

And at the end, the lesson is this: “You give your house for a coral castle, and you learn to breathe underwater.” You surrender, and evolve. And maybe you even thrive, despite circumstances. 

This imagery speaks to being on our yoga mat. The invitation to soften, and to stay present even when things are uncomfortable. Even when the pose is hard, or you can’t do it how you once could (this one’s been humbling for me lately…) Yoga teaches us how to inhabit our bodies and lives, even when things don’t go as planned. To stay with the tide, even when we want to run.

I think back to walks I used to take with my gramma along the shore of the St. Lawrence river. The tide would be out, and we’d search for treasures—shells, sea urchins, the occasional starfish. We never really noticed the tide coming back in. One moment we were dry, and the next our feet were in the water, then our ankles.

It didn’t rush. It seeped in.

That’s how life can feel sometimes. A slow shift you don’t realize is happening until you’re standing in it. And by then, it’s too late to hold back the sea. We start to feel overwhelmed.

So what do we do?

We learn to breathe. We get present and feel our body.

We surrender. Not as a victim, but with contemplative acceptance. 

We let go of how we thought things would be, and look at them as they are.

We trade the house for a coral castle. We change and adapt.

We find a new rhythm, a new strength, or a new softness.

We breathe underwater.

If you’re going through a big change or things feel heavy, I invite you to take a few minutes today to pause. Close your eyes. Place one hand on your belly. One on your heart. Inhale slowly and deeply. Exhale fully and completely. Feel the rise and fall. You are not drowning. You are learning a new way to breathe.

The class was split into three parts:

1. 30 minutes of yoga with puppies sleeping peacefully nearby. The puppies were surprisingly quiet, curled up in their cozy spot away from the mats.
2. 15 minutes of yoga with puppies running around. At this point, the puppies were full of energy, zooming around, jumping on our mats, and trying to play with our hair and toes. Everyone was laughing — the happiness was contagious.
3. 15 minutes of pure puppy playtime. We got to snuggle, pet, and play with the puppies. The energy in the room was chaotically joyful! 

In some traditions, it’s believed that the universe was created as an act of pure joy and play. Not through effort or struggle, but from a natural overflow of wonder and creativity. I love the idea that we were born out of bliss.

There is a concept in yoga philosophy, lila, which translates to divine play. Lila teaches us that the universe — and our yoga practice — isn’t just about perfection and control. It’s about play, joy, and creativity. It’s about letting go of rigid expectations and inviting in a little lightness and curiosity.

This week, I invite you to practice lila in your yoga. Try these ideas:

Wiggle, sway or dance a little between poses.

Move in a way that feels freeing, not restrictive.

Notice where you feel playful and joyful in your practice — and lean into it.

Go upside down — whether it’s a handstand, forearm balance, or downward dog, try seeing the world from a different perspective.

Journaling Prompt:

After your playful practice (or anytime today), take a moment to reflect:

• Where did I feel the most playful or free today?
• When did I last laugh or smile just because I could?
• What would it feel like to invite a little more lila into my everyday life?

No right or wrong answers — just notice what comes up. 

Yoga doesn’t have to be serious to be meaningful. Sometimes, the most profound moments come when we embrace the messiness and fun of it all. 

Let’s give ourselves the freedom to be playful, spontaneous, and full of life in our practice. Just like a puppy bounding across a yoga mat.

Last weekend I read a wonderful novella written by my friend Veronica. It’s called The Incomplete Artist (you can grab it here!) I loved it, recognized many characters and related to so much. One chapter, in particular, stood out to me—it’s about harnessing power, having the courage to leap, and choosing the less predictable path.

I used to love taking leaps—big ones, like moving across the country, and smaller ones, like learning to kayak without worrying about falling in (I did fall in!)

Somewhere along my journey, I’ve become more of a cautious stepper, testing the ground before I move, hesitating before I jump.

But deep down, I know I don’t want to live with regrets because I am afraid to take chances. This year, I want to embrace courage. Not just in big, life-changing decisions but in small, everyday ways. 

The Warrior Mindset & Yoga as a Training Ground

My teacher, Leslie Pearlman, always says that the yoga mat is a laboratory for life. It is a space where you can explore and build qualities that you want to embody off the mat. 

So how do we cultivate courage in our yoga practice? Here are a few ideas I came up with.

• Let go of appearances. Courage in yoga starts with letting go of appearances. It’s not about how a yoga pose looks or who is looking at you. It’s about how it feels and what it teaches you. 
• Try things that feel hard. It’s easy to stick with what feels comfortable. But what’s one pose—or one area of life—that challenges you? Are you willing to lean into it, even just a little? Courage grows in the space between hesitation and action.
• Feel the fear and do it anyway. Notice any hesitation, acknowledge it, and then go for it anyway. Always be safe, of course, but don’t let habit or fear dictate your practice. 
• Forgive yourself and be kind. Self-compassion is intertwined with courage—allow yourself grace in the process. Don’t beat yourself up for “failing.” Instead, celebrate that you showed up and tried.
• Practice Warrior poses with intent. Strong, steady, and grounded, these poses remind us of our inner power—even in moments when we feel anything but strong. Step into them with purpose. Breathe into the strength already inside you.

Beyond the Mat: Letting Go of What Others Think

The fear of what other people think can be paralyzing. What if I make a mistake while teaching a yoga class? What if I look like a dork trying a new technique in karate? What if I eff up my presentation or people hate my video? (True stories from my brain.)

That fear—of looking foolish, of failing, of being judged—can hold us back. But what if we let it go? What if we lived in a way that honored our inner knowing instead of worrying about external opinions?

That takes courage.

Recently, two different friends recommended The Let Them Theory by Mel Robbins. Clearly, the universe is trying to tell me something. I haven’t read it yet (it’s now on my list!) But from what I understand, the book explores how to let go of the fear of what others think and focus on doing what’s right for you.

A Courageous Invitation

This week, I invite you to take one small step toward courage—on or off the mat. Try a pose that intimidates you. Speak up when you’d normally stay quiet. Say yes to something that excites you but maybe scares you a little.

I’d love to hear—where in your life do you want to be more courageous? Hit reply and let me know. 

Let’s inspire each other to take that leap.

And it’s not just baking. Another friend told me how she got completely lost in building a Star Wars model. The careful assembly, the attention to detail—a form of meditation for her as she got lost in time. My sister has recently discovered a love for knitting, and also gets absorbed in the process of making something with her hands.

Chad, who taught my sister to knit, wrote about sharing knitting with a woman with Alzheimer’s disease. He describes a moment when she looked up at him and smiled. “Knitting stimulated her mind in ways that other therapies could not, pulling her out of her disease and into a space of presence and joy.” (Chad Knits) How beautiful is that?

Have You Ever Gotten Lost in Creating Something?

Think about a time when you were completely immersed in making something. Maybe you were painting, knitting, writing, or even organizing a space just right. How did it feel?

The process of creating requires patience, presence, and maybe even a bit of surrender—just like a yoga practice. Kneading dough, carefully assembling a model, or mindfully shaping something with your hands is a lot like moving through a yoga flow with focus and care.

Yoga for Patience, Focus & Creativity

Here are some yoga poses that can help cultivate patience and focus:

• Forward Folds – Encourage introspection and taking a moment to pause. Some of my favourites are Janu Sirsasana and Wide-legged forward bend. Check out some tips for forward bends here! 
• Standing Poses – Help you feel grounded and present (like working on a long creative project). I find this especially true of the Warrior poses like Virabadrasana 1, 2 and Extended Warrior Variation. View a video demo here!
• Wrist & Hand Stretches – We don’t always focus on our wrists in yoga, but they’re essential for so many creative and manual activities. Not to mention the importance of wrist health for those of us who work at computers all day! Yoga with Kassandra has a great 5-min video on wrist stretches.

Your Creative Challenge

What do you love to create? Is there something new you’d like to try this week?

Next time you sit down to bake, build, paint, or write, notice how you feel. There’s no right or wrong—just awareness.

For a couple of days, I could barely move. Rolling over in bed felt like trying to flip a log. It was so frustrating—when your back is in pain, it’s hard to focus on anything else.

Oddly enough, the thing that helped most wasn’t what I expected. It wasn’t stretching or deep twists. It was gentle abdominal exercises. Thesesmall but intentional movements eased the pain and brought stability back to my spine. We drove a lot and while sitting in the car, I found relief simply by pulling my belly in, and pressing my low back against the seat.

I’m lucky in that I’ve never suffered much with back pain before. But this made me deeply aware of how much spinal health affects everything—our ability to move, breathe, focus, and simply feel good in our bodies. Now, I’m extra sensitive to any tension along my back body and address it immediately. I also focus on preventative practices to keep my back healthy. 

6 Tips to Help Foster Ease in Your Spine

Have you ever felt stiff, sore, or restricted in your back? Here are some simple ways to bring more ease and mobility into your spine:

1. Strengthen and Engage  – Strength supports mobility. Gentle core activation (like elbow-to-knee abdominals) and exercises for the backline of your body (e.g., Shalabhasana / Locust pose) build strength and create support for other poses in your practice.

2. Move your Spine in All Directions – Your spine craves:

• Flexion and extension: Try Cat-Cow – I do this almost every day!
• Twisting: Open Twisting Lunge and Lying Down Spinal Twist feel wonderful.
• Side bending: Standing Side Bend or Lunge with a Side Bend are great for creating space along the side body.

A well-rounded practice includes all of these!

3. Don’t forget your Upper and Mid Back  – It’s all connected! Practice shoulder shrugs and scapula pushups to release tension and bring awareness to these areas.

4 Micro-Movements Matter – Instead of static poses, add small, flowing movements. Like rocking in Happy Baby pose or swaying side to side in a Forward Fold.

5. Massage you Back

• Try what worked for me: Take a deep breath in. Exhale, tilt your tailbone up, pull your lower belly in strongly, and press your low back into a chair, the wall, or your mat. Notice how it feels. 
• On your back, hug your knees in. Put your hands on your knees. Gently circle them out away from each other and back in to center. Do this a few times in one direction, then the other, massaging your lower back into your mat as you do.

6. Daily Mini-Practice – Seated spinal waves: Round and arch your back while seated, syncing movement with breath. It is like Cat-Cow but seated, making it easy to sprinkle throughout your work day!

I Love Teaching Backbends 

Backbending classes are my favourite to teach!  

These poses offer a perfect balance of traction, strength and opening. When done with awareness, they don’t just increase flexibility—they build stability, help increase breath capacity, and can be profoundly healing. Even gentle backbends can help counteract the effects of sitting and slouching that so many of us experience.

I have a couple of short video practices to help you explore backbends in a way that feels supportive and safe:

 Gentle Spinal Movements for Creating Spaciousness (10 min)

 Chair Yoga Sequence for Your Neck and Back (10 min)

I’d love for you to try them and let me know how they feel!

 Is there one area of your back (or body) that tends to feel stuck? Hit reply and let me know—I’d love to share specific tips in a future email

See you on the mat!

But when I got out of bed, my body felt very tired and that made me pause. My first instinct was to shake it off and go anyway. I’ve always believed in showing up when I’ve committed, in pushing through when things feel hard. But something made me stop and reflect: Is my body asking for something different today?

I opted for yoga instead. I spent 90 minutes moving my body in ways that were both strong and soft, challenging yet deeply nourishing. 

The theme of the class was finding pleasure in your practice. And as I moved through the poses, I realized that this was exactly what I needed. It wasn’t about choosing the “easy” option (it was a very demanding class…) But about choosing the right option in that moment.

Finding Your Edge—On the Mat and in Life

In yoga, we often talk about “finding your edge.” It’s that place where you feel a stretch, a challenge, maybe even discomfort—but not pain. It’s a balance between effort and ease, between pushing forward and pausing.

Off the mat, we face the same dilemma. There’s value in stepping out of your comfort zone, in testing your limits. But there’s also wisdom in knowing when to pause. When to choose rest over action, and when to say no instead of forcing a yes.

So how do you know which choice is the right one?

Check in with your body.

Is this a challenge that will strengthen you, or are you pushing past a boundary that should be honoured? What is your gut telling you?

Notice your mindset. 
Are you avoiding something out of fear, or is your intuition telling you to slow down?

Remember that growth isn’t always about pushing harder.
Sometimes, stepping back is progress.

A Practice for You

The next time you step on your mat (or face a decision in daily life), try this:

1. Pause and notice. Where is your edge today? What does your body need? What does your mind crave?
2. Soften or deepen? Can you lean into the challenge in a way that feels good? Or would backing off be the more powerful choice?
3. Find pleasure in what you choose. Whether it’s a strong pose or a gentle one. Choosing to push through boldly or step back gracefully. Notice what feels good—and let that guide you with confidence. 

Have you ever had to decide between pushing forward and stepping back? How did you know what was right? It’s something I’ve been reflecting on a lot lately. 

I’d love to hear your thoughts!

If you’re looking for more ways to bring intention into your yoga practice, check out Pose & Purpose—30 ready-to-use class intentions to help you (and your students) find meaning in every movement.

Our chat stuck with me. That night, I was reading Fat Loss Habits by Ben Carpenter and came across the idea of ‘exercise snacks’—tiny movement breaks throughout the day.

What if we did this with a yoga focus? 

Yoga snacks. Bite-sized movement with breath. Just 1–3 minutes here and there. Not to replace your regular yoga practice—think of it as a little bonus, a way to sneak in more movement and mindful breathing throughout the day.

Why Yoga Snacks?

Small habits practiced regularly add up—and make whatever it is, feel more enjoyable.

• Break up long hours of sitting and keep your body happy.
• Boost your focus, energy, and mood.
• Prevent stiffness, discomfort, and pain from staying in one position too long.

No need to change clothes or roll out a mat—just get up and move! 

7 Quick Yoga Snack Ideas:

Try one of these when you need a reset:

1. Half Sun Salutation (Sun Breath) – A gentle way to wake up your body. View a quick tutorial here.
2. Warrior Pose (1 or 2) with Shoulder Shrugs – Stand strong, stretch, and energize. (View this demo)
3. Alternate Nostril Breathing – Clear your mind and get grounded. Move your energy (Check out this video to learn how)
4. Chair Yoga – Seated twists, cat-cow, or seated figure-4 pose (Pick a pose or 2 from this 10-minute chair sequence)
5. Downward Dog – Traction your spine and lengthen the backs of your legs. (Tips for happier down doggos)
6. Standing Side Bend – Laterally flex your spine and stretch your side body. (View instructions at Yoga Journal)
7. Gentle Standing Backbend – Open up after hunching over a desk. I like this version with hands supporting the back.

Tips for Making this a Habit:

Habit Stack – Pair your yoga snack with something you already do, like making coffee or when you finish a meeting.
Set a Reminder – Use a timer on your phone or watch to remind yourself (my friend suggested this in our car chat!)
Don’t Overthink It – Just move and stretch, even if it’s only for a minute.
Make It Fun – Play a song that compels you to move! 

Your Turn!

Try one yoga snack today. Let me know which one you did—or share your own favourite way to sneak in movement. Let’s inspire each other to move more throughout the day!