If you get bruising on your upper arms when you practice crow pose, this post is for you.

be proud of those peacock feathers

A spin on this traditional yoga pose may be the key to helping with your posture and back issues.

PSA: Our Costa Rica yoga retreat is happening in November! I'd love for you to join us! And, we're down to our last few YBC Holiday Mantra Boxes - our awesome discovery box - so order now if you'd like one! Lastly, if you have the YBC App and take a min to review it, send a screenshot of your review to Lauren and we'll send you a little something in thanks.

Today I've got a little something for the ol' hammies and shoulders. This pose kills two birds with one stone, which is a weird saying, but I'm going with it. Anyway, here's how it works: 

PSA: Don't forget! You can now download the YBC Official App, where you will have access to all our videos and there is an in-app subscription service where you can download exclusive content not found anywhere else. You'll be able to use those vids any time you don't have internet access! If you download the app and have a second to review it in the App Store, I'd be so thankful! Also, our Costa Rica jungle yoga retreat is happening in November and I'd love to meet ya on the mat! 

The first time I ever did chin stand was when I realized that visualization really works. This was a pose I visualized I could do but really have no idea how to get into it. In the yoga classes I had been attending, we never attempted any arm balances aside from crow so I felt I was in the dark. However, I knew my body could get into the relative shape. So I just visualized it and the next thing I knew, there I was.

PSA: Don't forget about the YBC Official App! You can download it and take YBC yoga vids with you anywhere you can cell service. And, we just announced our Costa Rica jungle retreat for November! Hope you'll join!

Aside from flying pigeon pose, eka pada koundinyasana 2 aka split leg arm balance was another pose that totally seemed way over my head. I could get into lizard pose, but from there I couldn't, for the life of me, figure out how to lift that front leg. 

For years, this was a pose I dreamed about being able to do. I'd try to lift that top leg and it wouldn't budge. It was sort of funny, thinking back - I mean, I would be trying with all my might to lift that top leg......and nothing! 

PSA: Don't forget! YBC weekend yoga retreats are happening this month and next in NYC and Utah. I'd love to have you join us! We also have an opportunity to do a little YBC tour through Australia. If you're interested in a retreat or workshop, let us know. And lastly, the fall YBC Mantra Box, a healthy living subscription box, is available for pre-sale. Snag yours now while supplies last!

There are certain poses in the practice that just make me feel so happy and wild thing is one of them. It just feels so good in my body when I practice this pose. I love the fact that it incorporates a heart opening backbend with expansion from the fingers to the toes. It's for sure a current favorite of mine. But it hasn't always been.

Hola! Headed to Morocco today, which is the first step in crossing off a big bucket list item: visit Africa. Obviously Africa is huge, and there is so much more to see, but Morocco is in Africa, so it's a baby step. 

Anyway, today I'm sharing my tips for how to avoid the common mistakes I see in navasana (boat pose). This is a great pose for strengthening the core, and used to bring me a lot of rage, if I'm being honest, haha. It also strengthens the hip flexors. If you're a beginner, just bend your knees and take the shins parallel to the floor. If you're intermediate, keep working toward extended legs and keep the chest lifted. The chest caving is usually the first thing I see when form is compromised. 

PSA - If discovering new, quality, natural and organic products is your jam, then join the club! 

Hope your week is starting off on the right foot! Today I want to bring it back to basics with a common mistakes pose in warrior 2.

Today I'm comin' atcha with a good ol' hip opening pose. This one is tough for a lot of people because it requires flexibility in the calves and openness in the hips, which is why I wanted to create two graphics to show both the full expression and the modified version.

Before we jump into it today, I just want to say thank you for the support yesterday regarding the Miami retreat (below, in case you missed it). I've really been struggling this week and your support and help mean so much. Thank you.

Today we're focusing on my current least favorite pose, haha. Ok, that's sort of an exaggeration - it's not that terrible, it's just really intense for the hamstrings! I definitely recommend a warm up before you give this a try.

Don't forget to enter to win the In the Bag giveaway! And! If you're sick of snow, come join me in Miami in March for an urban yoga retreat!

Since we're well into the February heart opening backbend project, I thought it'd be a good time to shine the spotlight on a pose that not only feels incredible, but can be instrumental in helping open up the chest, shoulder and armpit area. For all my backbend people, this one's a goodie!

The 2015 Spring yoga retreats are beginning to fill up! Come join us for a weekend or week of yoga!

We're approaching the final days of the 31 Day Strength Program so I thought I'd take a moment to break down astavakrasana pose, aka eight angle pose. This one, in my opinion, looks harder than it actually is. It's not so much about strength (although there is an element of strength involved), as it is about finding the balance between the hips lifting up and the legs extending. If the hips are too low, the legs will be off, and vice versa. So just play around in it. 

Buzzing on the Yoga Forum: What's your ideal yoga class? Plus, why do you do yoga? 

I'm not going to lie to you. I find tripod headstand far more challenging than supported headstand, but everyone's different - my mom (who is in her 50s) can pop right up into this like it ain't no big thang! I've had students in class able to get into one version of headstand and really struggle with the other, so I encourage you to practice each variation and just see where your strengths lie and where there are areas for improvement. 

For the 31 Day Strength Project, many people chose baby grasshopper and regular grasshopper as their benchmark poses so I thought it'd be an appropriate time to bust out the how to's for the latter. 

Real talk? 

This pose is tough.

Buzzing on the Yoga Forum today: How to take yoga pose selfies, and weight talk in a weird class. Plus, people have already started booking their trips! Check out the 2015 Yoga Retreat Schedule and reserve your spot today!

This morning I wanted to bring it back to basics with a super popular pose we see often in vinyasa flows - three legged downward facing dog, a variation of downward dog. I know many beginners have chosen this pose as the benchmark for the 31 Day Strength Project, but even if you're not a beginner, this is a good reminder. 

Good morning from Germany, my friends. I'm so pumped because this morning I finalized plans for a long weekend summer retreat and I cannot wait to share details. Look for them in early January, or click here to be notified early when the 2015 schedule is ready to rock and roll. 

Today we're talking about hollow backs. They're a recent favorite of mine because they feel so amazing.

Come on over to the Yoga Forum, where people are sharing thoughts about all aspects of yoga, including their favorite yoga poses. 

For me, learning how to do crow pose was a pivotal moment in my personal yoga practice. All of the sudden, I felt like my practice had new dimensions and could go to new (literal) heights. It became less linear and the pose opened a door to something totally new. So when I teach the pose in class, I'm not surprised at the excitement I see in students. 

This pose right here is for my people with tight legs - you know, the ones who sit for long periods of time throughout the day, or who are on their feet all day, or the athletes, or the sedentary people - ok, let's revise. This is a pose that is beneficial for everyone. 

Even you.

You're welcome.