Fall Coaching 6

fall yoga adventure irena

Day 6

Happy Thighs & Hips


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)



“Your vibe attracts your tribe.”


I love this quote! Mainly because it rhymes. Just kidding 🙂  But in all playfulness, rhyming mantras are wonderful to help solidify important teachings into our subconscious. Add a little melody to this, and you’ll have a hit for sure! You’ll find yourself singing about your tribe left and right. And next thing you’ll know you’ll be surrounded by incredible people!

It might seem silly, but that’s what makes it so wonderful. It’s when you get into a serious mindset that you lose your ability to find the humor in the situation. Everything becomes critical and next thing you know, this place is going to hell in a hand-basket.

Face it, life is going to happen. That’s a good thing 🙂 by the way. How interesting that this phrase is so often seen as a negative statement. hmmmmm…… And if you want to have some fun in this life begin with your mindset and attitude.

Look for the beauty and the goodness is all you see. And if you can’t see it, run for the hills. Surround yourself with people, songs, shows, books that lift your vibe or spirit. Why spend time in the bad neighborhood as one of my favorite teachers says.

Be the love and playfulness that you wish to experience in life. And you’ll find yourself saying, good things are coming my way. Life is beautiful. What wonderful uplifting friends I have.

Remember, your vibe attracts your tribe. 

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 thighs and hips to make for happy lower backs and a grounded, present you!



  • 10 minutes



  • 2 Yoga Blocks (completely optional – Harry Potter books or full tissue boxes work well here too!)
  • Belt or tie (completely optional)


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 the file above to download the mp3 file or to play it.


Coaching Call

Find previously recorded calls here.

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 – the audio for this call did not record. It’s ok 🙂 You didn’t miss a thing. We will make this call up at the end of the fall session. 🙂 

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