Day 1

Build a Consistent Home Practice



Day 1

Welcome!  Bienvenue!  Willkommen!  I am happy to see you!

Congratulations!  You have taken a wonderful step towards creating a healthy and vibrant routine in your life.  One that will serve you well over the years to come.  You may find yourself drawn to some of the practices more than others, but give everything a try, you can always modify poses and speed.  Just like when we were little it takes a few tries before we like certain foods that are good for us.  And sometimes we know right off the bat – not for me.  But I encourage you to cultivate a relationship with yourself to know when something really isn’t going to work versus just closing the door right away.  You never know, you may not have liked it last week, but this week?  Anything might go! 

Here’s how our adventure will play out:

You will receive 5 yoga practices from me.   Yoga is more than just the physical postures.  Mediation and breath exercises are also a part of it.  The goal of this 5 day practice is to give you a little taste of the different ways yoga can be practiced. 

Take a look at these e-mails before you start your practice and plan:

  1. What time will you practice?

  2. Where will you practice?

  3. Get acquainted with the practice – watch the video.  (Become familiar with the sequences and really watch before you try.  Some of these you may want to do more than once or hold for longer periods of time.)

  4. Print off your downloadable journal sheet.

  5. If there’s any set up you feel you need to do, (water bottles, mat, props, clothes) get it ready the night before.  (Sometimes just a 5 minute delay will sabotage the best laid plans).



Today we have about a 20 minute vinyasa (a linking of yoga poses).

Pace and modify according to you needs.  I will always give you options.  Remember you know yourself best, listen to your instincts.

These vinyasas that I’m sharing with you are some of my favorite quick pick me ups.  They have helped me when I came home after a long day in the office and what seemed like an even longer commute.  Those days when you just want to stay in bed or crawl into it early.  The yoga will help you to release the fatigue and as soon as your body gets moving you will feel better!  You’re just one yoga practice away from a smile!

I invite you to give this a try.  


Download Your Journal Page

Click on here to download the Journal Page (then simply click the print icon or download arrow to save it to your computer).  I have filled in a sample one for you to see at the bottom of the page.  Get creative and find wonderful color pens!


Let’s play!

Here’s the video to guide you through the vinyasa.  Check it out!  Remember to share comments on my Facebook page or share pictures of your 5 Day journey with me on Instagram.


Benefits of Vinyasa

(Linking Yoga Poses with Breath):

  • Reduce Stress, Anxiety, and Depression

    • Take a look at your eyes in the mirror before you practice.  Notice the quality of light in your eyes.  Is there a sparkle?  What is your level of worry on a speedometer of 0-100%?  How much of that worry really is your’s?  Notice how the movement of this practice will move these big feelings up and out.  Then always fill back up with a beautiful golden pink light – wash it over your body.
  • Calms the Mind

    • Moving with the breath will calm the waters of the mind.  Deep breathing in and out will lower blood pressure and bring you to a place where you feel space between thoughts.  There will be room to breathe and simply be.
  • Increase Energy

    • Even when you feel sluggish and tired and just want to run to the fridge for a quick energy hit.  Yoga is a better choice.  Try just doing a downward dog or puppy pose and see how bringing your head lower than your heart can help boost your energy.
  • Feel Stronger and More Flexible

    • We’re using a lot of body weight resistance, holding ourselves in planks, downward dogs, and a few more poses too.  With these same poses we open and lengthen our body.   And with repetition you’ll find that it’s easier to reach up for your favorite cup on that high shelf.  Or even to reach into the back seat of the car.
  • Improve Cardiovascular Conditioning

    • In the beginning we may need to take an extra breath or two in a pose.  Over time you will find your lung capacity and breathing improve as you link movement and breath.  



Journal Example 


with light and love,


Comments or Questions?  Send them to me here and I will get back with you as soon as I can.