Fall Coaching 4

fall yoga adventure irena

Day 4

Lower Back Yoga Flow


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

Kindness to those who are happy.

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)


“You are the company you keep. So keep great company.” This quote reminds me of how important it is to surround yourself with people of noble qualities. People who you aspire to be like. Because you will end up taking on the qualities of the people you’re around. 


Do you remember all those sayings your parents used to say?

Birds of a feather flock together.

If you play in the gutter, the dirt rubs off.

Show me your friends and I’ll show you your future.


The more you practice yoga, the more aware you become of how you feel when you’re around certain people. Do they lift you up, do they inspire you? Do they challenge you to reach for your highest potential?

And what about the books you are reading? The shows you are watching? And the music you are listening to?

They all have an effect on you. Are you choosing the things that serve your highest? And mind you that might just be the chocolate bar and the guilty pleasure tv show at times. 🙂  But with the practice of yoga comes awareness. You will know when the activity becomes a habit that is blocking you from your highest expression.

Then it’s up to you to choose.

Creating a strong core and solid connection to your back body will help you stick to your resolve. To say YES to the things that enhance life and NO to the things that drag you down. Let’s do just that with the practice below.

And thanks for hanging out with me 🙂 I am filled with gratitude that you are here and spending time with me.



The practice of yoga begins now. 

pumpkin irena yoga


fall yoga adventure irena


fall yoga adventure irena


fall yoga irena


  • Strengthen and lengthen the core to create a happy lower back.



  • 23 minutes (Savasana starts around the 20 minute mark.)



  • Blanket or Towel.


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.  (coming soon – I have to compress the file. It’s a little too big to upload here.)


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

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


Missed A Practice?


Day 1  

Happy Lower Back – strengthen the Transverse Abdominals to support the back.

Day 2

Happy Lower Back – strengthen outer and inner thighs to support the back.

Day 3

Loving Kindness Meditation




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