Fall Coaching 1

fall yoga adventure irena

Day 1

Lower Back


To preserve openness of heart and calmness of mind, nurture these attitudes:


Compassion for those who are less fortunate.

Honor for those who embody noble qualities.

Equanimity to those whose actions oppose your values.

from Patanjali’s Yoga Sutras (1.33)


(Over the next few practices we will take some time and ‘unpack’ these attitudes and see how they apply to us. Today we will focus on the first one – “Kindness to those who are happy”.)


The lower back and lower belly are often associated with how you connect to others. It’s all about your relationships and how you present yourself to the world. Think family, friendships, a room full of strangers, and being affected by someone else’s story or vibe.

Have you ever been around someone who lights you up? They start talking about their passion and you find yourself on the edge of your seat! You want to know more. You simply want to be around this bright and inspiring spirit, they make you feel good. And the reverse can happen as well. Maybe you found yourself cornered at a party by someone who made the hairs on the back of your neck stand up and your stomach turn. Time to excuse yourself to the restroom. 🙂  

The important thing is that you recognize your body is trying to help you out. To help you make the right connections, steer clear of the not-so healthy ones, and to offer kindness to others without taking on their identity.


What about when you’re around a happy person, yet their behavior triggers you into anger or frustration?

For example, when I was around 7 years old my mom used to drive me bonkers (can you relate? I have an amazing mom, but every now and then I would get a little bent out of shape.) Specifically, when she spoke with her Irish family. She was born and raised in the United States, but every time she spoke with them, out came her Irish brogue. She didn’t do it on purpose. It was completely natural for her, but to me it just wasn’t my mom. She loved them so much and wanted a connection with her family overseas. It was only natural that she would lovingly open up her heart and being to connect with them.

And as an aside, I do the same thing myself. I drive my daughter nuts, as I slip into a New York accent. Granted I was born there, but I only lived there for 2 years. Not long enough to legitimately pronounce coffee as CAW-fee or Mario as MAA-rio.

Here’s the thing, my mom was genuinely happy when she spoke with her family. And little stinker me, just didn’t like that it was unfamiliar and different. So what happened? I was grumpy and unhappy.

Anger and frustration can take hours to recover from. It would have been much better for me to notice the joy in my mom’s voice. The twinkle in her eye and the big smile she wore. If I could have met her happiness with kindness it would have made a world of difference. I would have felt much better and she would have too, rather than putting up with a moody child.



Remember the energy you put out, is the energy you get back. If you walk around grumpy, angry, and frustrated you’re sure to meet some more disgruntled people. Happy people don’t want to be around that.

Pause, breathe, and let go of the story of what should be, could be, or appears to be.

Notice the happy people around you. Can you open your heart and allow kindness to meet their happiness? 




pumpkin irena yoga


fall yoga adventure irena


fall yoga adventure irena


fall yoga irena


  • Happy Lower Back – strengthen the Transverse Abdominals to support the back.
  • Practice kindness towards yourself and others who are happy.



  • 8 minutes



  • 🙂 Just yourself! You’ll be on your knees for table position, so maybe some padding for your knees.


Action Steps:

Schedule Your Practice

Add to Calendar

Fall Yoga Adventure Checklist


Questions? Thoughts?


Spotty Wi-Fi?


Download just the yoga sequence

Click HERE to open up the pdf with the whole yoga sequence.

You can print it out and use it as a guideline if you can’t watch the video right now.


audio – mp3

Click HERE to download the mp3 file. 


Coaching Call

All Calls will be done on Zoom and recorded. So don’t worry if you miss one. If you know that you will be missing a call and have questions, use the form below to send them to me. I will address them on the next call.

The first 1/3 to 1/2 of the call I will share the teaching of the week and the second 1/2 will be devoted to your questions.

Calls will take place on Tuesdays at 9:00 pm EST.

If you have never used Zoom before you will need to download the app to run on your computer, smart phone, or tablet. It’s super easy to do and only takes a minute or two. Go to this link: https://zoom.us/ and get set up. Let me know in the question form below if you have any problems.


Coaching Call Link

Click this link to join from PC, Mac, Linux, iOS or Android: https://zoom.us/j/5666936286


Or iPhone one-tap (US Toll):  +14086380968,5666936286# or +16465588656,5666936286#

Or Telephone:
    Dial: +1 408 638 0968 (US Toll) or +1 646 558 8656 (US Toll)
    Meeting ID: 566 693 6286
    International numbers available: https://zoom.us/zoomconference?m=dX196x9zNGrmq4Zx-_lr3MmLFbBxSssd


Coaching Call Dates

* All calls will be at 9:00 pm EST and run for 30-45 minutes.

September 27, 2016 – Kindness to those who are happy. I.33

October 4, 2016 – Compassion for those who are less fortunate. I.33

October 11, 2016 – Honor for those who embody noble qualities. I.33

October 18, 2016 – Equanimity to those whose actions oppose your values. I.33

October 25, 2016 – Engage the focus on an inspiring object. I.35

November 1, 2016 – Dedicate yourself to anything that elevates and embraces your heart. – I.39





Thank you for playing with me today!  I’ll see you on your mat!


lotus padmasana beach irena

with love and light,

yoga with irena miller