Fall Coaching 5

fall yoga adventure irena

Day 5

Happy Calves & Hamstrings


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)


“Where ever you go, there you are.” – Jon Kabat-Zinn

Do you ever find yourself getting upset when certain commercials play? When you run into that neighbor down the street and they are compelled to share their latest story or opinion. Sometimes they don’t even have to say anything and you feel your blood boiling.

Here’s the thing, they’re always going to be who they are, it’s not up to us to change their mind. Or fix what might appear to be broken or misaligned. wink, wink – nothing is broken remember, nothing needs to be fixed.

Our reaction to them, is completely our own. Just as their reaction to us, is completely their experience.

I love the Wayne Dyer quote, “Whatever other people think of you, is none of your business.” 

You can’t control this other person and their opinions, but you can control your reaction to them. It might be nice to daydream of a place where everyone is on the same page and communication is crystal clear, but more than likely you’ll run into someone who’s on a different page and potentially misinterprets your well meaning words.

So how do you stay in a place of calm and contentedness (equanimity) when you are fit to be tied?

Take a deep breath. Nod and smile. Remember you can control how you respond to this person. 

If you can walk away. If not…

Imagine roots growing from the soles of your feet deep down into the earth. Visualize arms that are 10 to 12 feet in length and reach them out in front of you, beside you, behind you, above you, and to the earth beneath you. Any stories, images, or thoughts that are not serving you, allow them to drain to the earth. Now, imagine a golden light washing over your whole body. Connect to a loving thought, one that brings you joy. Raise yourself to a place of love.

Smile and walk away.

Being physically present in your body or ‘grounded’ makes it much easier to smile and walk away without carrying the upset too. The yoga poses in today’s practice will help you to be more grounded. You are less likely to take things personally when you are breathing and present in a conversation. You realize that this is another spiritual being who is exploring a certain state of mind. You have an opportunity, a gift presented to you, to practice equanimity. Staying in a place of level headedness or calm, connecting to love, offering this person blessings on their journey, and walking away. And most important, leave their story or vibe with them.

Much love and good vibes!



The practice of yoga begins now. 

pumpkin irena yoga


fall yoga adventure irena


fall yoga adventure irena


fall yoga irena


  • Open up the calves and hamstrings to make for happy feet and lower backs!



  • 9 minutes



  • Firm Blanket or Towel or Sticky Mat to roll up.


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?


Week 1

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

Day 4

Happy Lower Back – strong core yoga flow


Week 2

Day 5

Happy Lower Back – open calves and hamstrings




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