Yoga w/ Linda: Yoga for Every Mind & Every Body

09/20/2026

Join us this coming week as we explore #5 of the eightfold path of yoga. Pratyahara

Last week we talked about #4, Pranayama. There is so much information out there about all of the 8 limbs. I'm including some of what I found while researching each of the 8 limbs but know there is so much more!
Pranayama: breath control or regulation
Prana means "universal life force or vital energy that permeates the universe and all living things"
It is much more than just air, it is the fundamental energy of life.
Pranayama exercises help regulate the flow of prana through the energy pathways in our body.
[Indian/yogic philosophy: nadis=energy channels similar to Chinese philosophy: chi=vital life-force energy; meridians are the energy pathways]

Pranayama is the reason I finally felt a connection to the practice of yoga.
After trying yoga several times in my 20s & 30s and finding it slow and 'dull', 2 things happened about the same time: I found a teacher that taught the philosophy of yoga AND I went to a performance psychologist who hooked me up to some machines and showed me what deep breathing does to the body physiologically.

About that Science: Breathing is unique because it is automatic, yet can be voluntarily modified
breatheworks.com:
Breath bridges the conscious and unconscious mind.
It increases parasympathetic activity (rest & digest) and stabilizes nervous system signaling.
Breath is Bidirectional: stress and emotions can affect the breathing patterns and the breathing pattern (intentional breathwork) can affect stress and emotions in the body.
Neural pathways connecting respiration and emotion allow breathing to both reflect and influence psychological state. Stress alters breathing automatically, while breathing patterns feed back into emotional regulation circuits.
Research shows:
• Stress increases respiratory variability
• Breathing instability amplifies emotional reactivity
• Stabilized breathing supports emotional recovery
This loop explains why chronic stress and dysfunctional breathing often coexist and also why breathing exercises help regulate the emotions!
From
(Breath control reflects brain–body integration, not willpower.
Breath control bridges neurology, physiology, and behavior.
As understanding deepens, breath control is increasingly recognized as a cornerstone of physiological resilience.)

National library of Medicine: 2020 study:
Pranayamas & Their Neurophysiological Effects
Pranayama affects stress reduction: "probably by increasing the parasympathetic tone"
"In addition, one recent study highlighted that conscious breathing might promote top-down emotional regulation through the prefrontal cortex network with the limbic system."

09/15/2026

Join us this week as we explore pranayama, #4 on the 8 Limb Path of Yoga, and the science that helps explain how it works.

Last week we looked at #3 of the 8 Limb Path of Yoga: Asana
Patanjali described Asana is just 3 of the 196 sutras: 2.46-2.48
Translated :
Asana = to sit or to be seated; seat (to be present)

The 3 sutras summary:
2.46 A strong, relaxed posture - to practice meditation;
2.47 the posture becomes steady and comfortable through 1. relaxation of effort and 2. meditation on awareness
2.48 then one will no longer be disturbed by pairs of opposites (duality) (happy, sad; pain, pleasure; sorrow, joy) (simple-yoga.org)

In other words, when we practice a strong, but relaxed posture and focus on the present moment, dualities lose their power to disrupt the mind; we gain mastery of the mind!

There are many yogic texts that describe asana. Some are thousands of years old and some were just written in the 20th century.
For the purposes of classes here, we will define asana as any still pose.

Sukhasana= easy seat ; Sukha means ease, comfort, pleasure, happiness
Tadasana= Tada=mountain
Adho Mukha Svanasana = down facing dog
Savasana = co**se pose (Sava=co**se or dead body, asana=posture)

Vinyasa means "to place in a special way" translated as linking breath with intentional movement. For the sake of my classes (and many classes around the world) it's linking the breath with our asanas (poses) for a flow. AKA: sun salutations

Asanas and Vinyasas have a specific purpose, whether it be physical, spiritual or emotional. They are meant to help move energy (prana) in & through the body; to clear blocked pathways (nadis) and awaken vital life force (prana)

https://www.huggermugger.com/blogs/yoga-gear/how-many-yoga-poses-are-there-exploring-the-history-and-evolution-of-asana

09/15/2026

Share with your friends! My passion is sharing the practice of yoga so that many can benefit from it's life changing effects: greater strength, balance, peace, & clarity, on and off the mat. 🧘🏼

09/08/2026

Join us this week as we explore the 3rd of the 8 limbs of Yoga:
Asana
Last week our focus was on the 2nd of the 8 limb path of yoga: The Niyamas
Here are some of my thoughts on the topic:
The Niyamas are 5 practices that guide how we relate to ourselves. Think of the word cultivate. Like planting a seed and tending to it as it grows. You don't expect to see a flower or tree the day after you plant the seed. In the same way we will cultivate these 5 practices.
• Saucha: cleanliness
• Santosha: contentment
• Tapas: discipline or dedication
• Svadhyaya: self-study
• Isvara-Pradinhana: surrendering to something greater than ourselves
These are practices to explore. (Not perFECT)
• Saucha: cleanliness: we practice Saucha by taking care of our bodies, our space, our thoughts and our habits.
○ On the mat: we start by having a clean clear space and letting go of the busy thoughts, tension and distractions.
○ Off the mat: it can mean having a clean body, a clean home, and can also mean creating clarity in our lives. Our environment, habits, relationships. Clearing out thoughts that we repeatedly hold onto that don't serve us.
• Santosha: contentment (this goes hand in hand with aparigraha, non-attachment)
(https://www.awakeningself.com/writing/making-peace-with-contentment-santosha/)
○ When things are not going well can we still find contentment; accept the present moment finding peace (not to be confused with resignation which can be considered the passive surrender marked by defeat or giving up hope) While resignation brings hopelessness, Santosha brings calm & gratitude ; Resignation can activate more stress but Santosha clears the mind.
○ We can feel content with what we have without needing more
○ Santosha lets you pursue your goals and personal growth without making your joy depend on the outcome
○ On the mat we look for ways to experience peace and joy in our movement and poses.
○ Off the mat: look for the small things daily that bring you even the smallest sense of peace and joy. These things add up.
• Tapas: discipline/dedication (fiery passion): we practice this by showing up, even when we don't necessarily feel like it.
○ On the mat it might mean staying present for a challenging pose;
○ Off the mat: when something matters to us we stick with it, even when facing adversities.
• Svadhyaya: self-study: "the noticing" (without judgment)
○ On the mat, we practice noticing our breath, our thoughts, and the sensations in our body. And we notice how we react to all of these things. We notice how we're moving. We are aware of not pushing into pain. Noticing when we might be a little uncomfortable and creating discernment about when this is helping us become stronger or when it could be leading to injury.
○ Off the mat, we practice noticing how we react to situations, events, and life circumstances. It's not about judging or immediately changing or 'fixing'. It's simply becoming aware. (less about self-improvement and more about awareness and curiosity)
• Isvara-pranidhana: surrender: reminds us that we don't have to control everything. Sometimes the practice is simply doing what we can and then letting go of the outcome.
○ On the mat: you practice letting go of the need to look perfect in a pose or practice a pose not designed for your body. You find contentment (Santosha) in what feels good in your body.
○ Off the mat: like Santosha, surrender doesn't mean giving up. It's discerning (clarity & wisdom) what you can do and then letting go the need to control the results.

The mat becomes a place for us to practice these qualities in a controlled setting so we can carry them into our often unpredictable everyday lives and relationships.

09/01/2026

09/01/2026

YES!!!

08/29/2026

This past week was an introduction to the 1st of the 8 limb path of yoga:
The Yamas
here is a bit of that introduction:
We could talk for hours about each one of these but for today, for our time on the mat, we'll focus on how they apply to our practice and how we can carry them into the rest of the day.
No need to memorize/remember. This is just an introduction.
The Yamas are the universal ethics & social restraints;
They are less like rules and more like invitations to become more aware of how we are living: acting & reacting to life.
• Ahimsa: non-harming
• Satya: truthfulness
• Asteya: non-stealing
• Brahmacharya: non-access (wise use of energy)
• Aparigraha: non-grasping

• Ahimsa: non-harming
○ On the mat: We practice this on our mats when we stop forcing poses, listen to our bodies and choose kindness over judgement & criticism.
○ Off the mat: We bring this practice in our lives in the obvious ways of non-harm, but also in the way we talk to ourselves, the inner dialogue and the way we respond to others when we're under stress.
• Satya: truthfulness
○ On the mat: how do you feel in your body today: are your muscles sore? Do they need more gentle movement to rest and heal? Have you been resting (and want to continue that?) but you actually need more intensity? Can you honor what is 'true' rather than what you want or think should be true?
○ Off the mat: tell the truth, even to yourself; notice the negative self-talk or lies we tell ourselves and over time, with the practicing of non-judgmental noticing, we come to clarity and wisdom.
• Asteya: non-stealing
○ we tend to think of stealing as 'things' but stealing can also apply to time, peace of mind, energy. On the mat: we don't steal our own peace or experience by comparing ourselves to others or worrying about what others are thinking;
○ Off the mat: don't take what isn't yours
• Brahmacharya: non-access (wise use of energy; moderation)
○ Where is my energy going? Can I notice where I am using more effort than necessary? Can we find strength without strain/pain?
○ Off the mat: without judgement (curiosity) can we notice where we tend to have excess and how does that affect our dreams and goals.
• Aparigraha: non-grasping (to expectations, perfection, outcomes)
○ The practice of letting go: This is so apparent in yoga practice; the idea that I should be able to do what I can't do and because I can't, I'm deficient in some way. Probably the most repeated phrase of all yoga teachers is "Meet yourself where you are today."
Off the mat: Do not tie your inner peace or happiness to controlling people, situations and outcomes. Do not hold in your heart the disappointment when things are different than you expected. Let go of the weight.

This is just a quick introduction; for more you can read the Yoga Sutras of Patanjali or The Yamas & Niyamas by Deborah Adele.