Hot Yoga Rochester

Hot Yoga Rochester True power is living the realization that you are your own healer, hero, and leader. Show up as you are.

09/05/2026

Incorrect Ghosh Yoga
Controlling our joints is addressing symmetry.
Symmetry is mirror image.
One spine two sides.
We take hands and feet and iron out what is between.

To address relationship you have to use strength while stretching and breathing.
Lifting up and organizing around your joints is work for the nervous system.
You repeat the same postures and address the body as one.

Cannot believe picking the easy route for click bait.

If you took all your DNA, straightened it out, and put it end-to-end, it would stretch to Jupiter and back 10x over. Yo...
08/31/2026

If you took all your DNA, straightened it out, and put it end-to-end, it would stretch to Jupiter and back 10x over.
You are neither small nor insignificant. You’re just very well folded.

08/26/2026

We are trained to respond,  consume,  and keep moving,  but not to notice what’s happening inside us.

Time travel depends on a sense of the future and past to construct our sense of who we are in our lives.  If you let the future and past go, we sort of dissolve the story of our place in this life.  In other words, we have this narrative of who we are, and everything that happens, we kind of fit it into that story.
 
The human brain works by making predictions based on past experiences. 
 
Neurologically, the ego is said to be located in the posterior cingulate cortex (PCC), which activates during the brain’s default mode, when no immediate task is present.
 
This is the “ego” in yoga.  The sense of self.  Our yoga practice brings awareness to the substrate of our life experience by wiring our state of consciousness into sense perception.
 
Sense perception transcends the brain’s prediction of the current situation based on past experience and into the present deepening self awareness through a connected nervous system.

When you feel guilty or anxious,  that’s drama.  When you let the past or future obscure the present,  you are creating time,  psychological time - the stuff out of which drama is made.  Whenever you are not honoring the present moment by allowing it to be,  you are creating drama.

08/26/2026

To lift up out of our centre we are exploring moving the weight forward, backward, and upward. This directly engages the deep front fascial line, which runs from the big toe and instep of the foot, up through the inner knee, thigh, pelvic floor, diaphragm, and into the chest. It also joins with the thumb, fingers, arms, neck, upper back, and diaphragm. #

Flexing Ankles and Toes 🌼 We must make sure we are not time traveling our bodies into a projection of where the mind thi...
08/12/2026

Flexing Ankles and Toes 🌼 We must make sure we are not time traveling our bodies into a projection of where the mind thinks it should be.

There is a battle, a resistance, a suffering that will be solved through using the body to meditate, be gentle and patient with your yoga technique to free yourself from yourself.
How do I know this with such assurance? I live through this.
The greatest enemy lies within: The relationship with the Self.
The stages in Standing head to knee are not a slight on a persons physical abilities, but rather a development of structural base for supporting functional movement off the yoga mat.

I have heard it all. My favorites being: “I cannot lock my knee.” However, the first prize goes to: “I am not perfect.” Both cases are with students repeatedly trying to progress into the posture and get their forehead on their knee without the foundation of contracted thighs throughout the posture. This alas, after many years of practice, leaves the student where they began without progression.

While the yoga keeps us young our practice is also going shift through the decades and we must rely on the foundation of postures following the path of progression, honoring where our bodies are on that day. The mind lives in time and the body in the present. We tell the body what to do for us, but we must make sure we are not time traveling our bodies to a projection of where the mind thinks it should be. This is of-course is mental health through our yoga practice. Trying the right way step by step and holding oneself accountable. 


Contracting the standing thigh is the only way to harness the breath in the posture. Students forgoing the technique are performing collapse into their joints. This is of-course is back to awareness. Repeated collapse into the joints during ones yoga practice is related to an aggressive emotional state. Be kind to yourself. Relax and try the right way. None of us are perfect.

08/07/2026

Decompressing our neck is paramount​.

​A large network of nerve roots starting in the neck pass through the shoulders to power our arms. Pinched nerves in the neck is common root cause of shoulder pain.

This is absolutely a skill that develops. Let’s talk about how the technique work​s.

The same finger stretch we get on the inhale. That pressure between the knuckles and the chin is maintained on the exhale. Pushing your head back with your knuckles is a foreign concept. We miss it and or might think this is incorrect, because it is pretty weird. But it works magically.

Our finger tips, and wrists relate to our cervical spine.
You will notice the connection the more you keep your elbows up in Pranayama. The result is a 360* ribcage expanding with inhale. Notice the back of the rib cage lifting up lengthening the spine.

On the exhale the effect is deep neck compression with extension between the shoulder blades.

​Using the throat as we do this vibrates the hyoid bone at the base of the tongue in the middle of the neck. This generates heat in the neck from the inside out. The tongue channels directly from the centre of the throat into the diaphragm. We wire internal connected support.

Our centre of gravity is challenged during pranayama to make our muscles fire towards our centre. The spine is at the back of bodies closest to our heels. Keeping the weight back aids in our spines traction inside out.
​
Looking back and getting the eyes to move aids in maximizing the relaxing benefit. It acts as a tripwire to program the nervous system dialing it into the body/ present. The eyes used in this way network the amygdala and prefrontal cortex. See more about this on our PTSD post.

Supporting your neck from the inside out, literally carrying your skull with your front myofascial line is your tongue lock. Create this benefit for yourself whenever you remember to lift t​y​our tongue up onto ​t​he dome of your pallet​. Practice doing this on your inhale in Pranayama as well!

07/29/2026

Our bones are continuously breaking down and rebuilding and they rebuild according to the weight load they are given.  In yoga, we use the weight of our body to load our spinal joints.  Using proper yoga technique, we safely support these joints by strengthening and lengthening the muscles along both sides of the body while gifting the joint symmetrical stress load. 

All improvement along the spine begins with an impulse.  The coordinates we set at the onset determine our destination.  The right way is indeed the hard way.

- Weight Distribution: The weight of the leg reaches into the cervical vertebrae. Placing the arms under the body raises the rib cage while keeping the shoulders on the floor.
  - Upper Body Activation: Extending the back of the neck as both locked legs lift activates the muscles in the upper back and neck. Isolating the neck and upper back requires arm engagement, as this myofascial chain is inseparable.
- Leveraging Weight: Locked legs transfer weight to the fingertips, upper back, and neck.
- Controlled Movement: Take a deep breath as you enter the posture to ensure you are lifting with leg muscles rather than using momentum or launching your legs for height.

Executing this technique correctly trains the upper back muscles to fire and safely places weight on the bone joints of your cervical spine.​

07/14/2026

Simply placing weight on the big toe is not enough to manipulate through your connective tissue line.
The weight-bearing load of the front of the body is forward of both the knee and the foot .  Waking up this connection requires going straight to the root / base or rather foundation of the movement. 
Activating the standing leg quadricep evolves as you shift your weight. Reversing to come out grabs your myfascial chain that runs from your big toe up to your diaphragm.

05/16/2026

Our studio is shifting to incorporating music as apart of yoga practice. In particular, yogis learning to play instruments as part of yoga meditation. 🎶 This is a clip from .m and I practicing for our 2nd amateur adult music re**al coming up. 🎶 Future posts around how to and why to play the didgeridoo and other instruments follow 🎶 Instructional tutorials are linked live to our studio website, but all future social media posts around the tune to that account. 🎶 While our yoga is very much diaphragm focused, using another account allows for a broad audience spectrum to be reached outside our specialized 26+2 yoga sequence 🙏🏽 Making our bodies our home, our happy safe space is our mission to the Moon 🌙

01/18/2026

🫠 Demonstration of how to and how not to do 🙌🏽 🤔🫠🙃Spine perpendicular. We have a gland at the top of the skull that’s also a myofacial joint release as a result of top of the head on the floor. Roll forward with confidence as you pull in and down. Head always in towards chest. Top of head on floor.

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West Webster, NY
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