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Month: December 2015

Hatha Yoga Class:”15 Minute Rejuvenator”

Check out  Yoga Medicine founder Tiffany’s new Hatha yoga class “15 Minute Rejuvenator” now up on YogaGlo!

Click here to watch the video.

“A quick rejuvenator when you’re short on time. A strong flow with some hops and consistent movement to get your blood pumping. Practice some inversions to invigorate your body & mind. Get your circulation flowing to give you a nice shot of energy. You’ll get right into the flow so take your own warm up and cool down as needed or use this class on its own for a quick pick me up.”

No props needed.

Still from Hatha yoga class: "15 minute rejuvanator" on Yogaglo

Yoga for Skiers: NamaStayWild on the Ski Hill

As a local Yoga Teacher and athlete here in Vail, Colorado since 2002; every year I see the excitement build for the opening of what is always touted as yet another “epic” ski season. With the influx of seasonal employees, residents, and tourists; our little ski town blows up each winter as if it were a college campus and suddenly, mountain bikes are put away and my yoga classes are chock-full of eager skiers and snowboarders. When I ask if there are “any requests” the same answer echoes time and again for the need to stretch from all of the Winter Conditioning fitness classes that pop up throughout the valley.

Even the Yoga industry is taking note and now offering classes with catchy titles such as “Yoga for Winter Sports” and “Snowga”. However, after a recent conversation with a phenomenal female athlete and local rock climbing guide; she privately confessed that “I’ve been going to the Yoga for Winter Sports but other than holding chair pose longer; I don’t really see how yoga is helping me prepare for the ski season?” After earning my 500 RYT degree with an emphasis on Yoga for Athletes I immediately could empathize with her inquiry.

Whether you are a yogi or not; “Motion is Lotion” and any movement is always a good way to start prepping for the ski season. Below are five tips and steps that any athlete or yoga teacher can follow to help get ready for that first lift ride.

1. Get your Ski Legs on!

The majority of your power as a skier and a snowboarder comes down to your legs and core. Winter Conditioning classes are great for strength building, balance, and explosive movements. However, yoga can be a great addendum and can bring an eccentric contractional approach to these muscle groups integrating strength and length at the same time which are vital for skiers and snowboarders so as to avoid sports injuries. Even the most explosive and strong skier will cross their tips while bouncing through a Double Diamond mogul field and the best snowboarder will accidentally run over a death cookie kicked up from the snowcat and catch an edge.

When moments like these happen on the ski hill that’s when your Yoga training comes into play. Your muscles’ ability to lengthen while being in a contracted state can help avoid painful muscle pulls, thus enhancing your muscles, tendons, and ligaments ability to provide stability for your joints. As a yogi, you can bring more awareness and focus on smoothing out the transitions between poses which will work your balance and strengthen and lengthen your muscles at the same time.

2. Learn to squeeze your lower glutes – not your upper glutes!

When looking at the Glute Maximus you need to imagine it as if it were two muscles; even though in reality it’s one. The lower half of your glutes are your biggest supporter of your knees and can be a tremendous asset in avoiding knee pain. Why? Because the more aggressively you fly down the hill the more your skis and snowboard pick up “chatter”. A term used to describe the amount of vibration your body absorbs from bumpy snow and thus translates most often into your knee and hip joints.

If you learn to squeeze the lower half of your glutes these big muscles step in to absorb the chatter and can help salvage your knees, hips and spine from pain later on. Conversely, if you tuck your tush too much though, and squeeze the upper half, you’ll only be clenching around your sacrum and this can increase low back pain; which you want to avoid.

3. Warm-Up dynamically.

Although stretching is good when you get on the ski hill until you warm up and get your body temperature accustomed to being outside all day in 30-degree temps; it’s hard to get your muscles to lengthen. Dynamic warm-up movements like Skaters back and forth or lunges with a jump in between can warm up your muscles quickly and increase your range of motion. Then take a warm-up run or two and afterwards add in some of your favourite yoga stretches for 5 or 10 minutes.

4. Don’t underestimate the role of your upper body.

Although it’s true that your legs and core are your biggest assets when it comes to longevity on the hill; I’m astonished each year after the first week or two of ski season how many students request heart openers. It’s easy to forget how incredibly strong you need to be to push your entire body weight up off of the ground if you’re a snowboarder and how hard it is to pull your entire body weight forward with a pair of ski poles planted into the snow.

Pectorals and rhomboids regardless of whether you’re a “two-planker” or not; always get worked. Add in some extra arm balances or an extra push-up from chaturanga into your practice to build strength. If you’re sore; I’m a firm believer in Restorative poses where you allow these muscles to return to a lengthened and passive state such as lying supported on your back with your arms stretched open in Goddess pose with a bolster or a large pillow at the end of your day to let your muscles recover.

5. Do not ignore your extremities.

Every year over the course of the ski season the most overlooked part of the body that my students request are calves, forearms, and their neck. We often forget the big requests that we make as athletes on these smaller muscles of the body but that provide so much important functionality in skiing and snowboarding. As we progress on the ski hill boots become much tighter, pole plants become more strategic, and our ability to see the skier traffic around us becomes more important as we gain speed.

Calves

Ski and snowboard boots both serve a similar purpose; they securely anchor your foot. Which in turn, limits our metatarsal muscles from functioning at their full capacity and then puts the brunt of strength onto the calves. Your calves eventually become overworked, and should you be “ejected” from your bindings, often times your calf muscle is the first muscle to pull. Placing a tennis ball beneath each calf while sitting on the floor for a couple minutes each evening post skiing/snowboarding is a great way to deal with tight calves or and a safe stretch for a pulled calf muscle.

Forearms

Secondly, forearms are always ignored by Telemarkers and Skiers. Especially with Telemarkers, who are lunging into their ski turn with a flexible boot, planting their ski pole from a lower level than that of a regular skier, and then suddenly rising up with a combination of their bodyweight on their legs and their ski pole; they switch their lead leg. Time, and time again, going all the way down the ski hill for miles this starts to lead to a lot of tight forearm muscles. Starting on all fours, or in Table Top as it’s called in yoga, place the back of one of your arms on the floor while balancing yourself with your other arm, you can take your knee to your forearm on the floor and start to “knead” it with small circles. Be sure to avoid your entire wrist area, however, as these muscles are quite delicate.

Neck

Lastly, neck issues arrive more often in Snowboarders, because their head is turned to the side for hours on end since they move down the hill with an open hip stance versus a closed hip stance like that of skiers where their hips are square to the mountain. Placing two tennis balls behind your trapezoids at the outer base of your neck and relaxing your jaw for a few minutes can be immensely relaxing to these tight muscles after a day of riding with your head turned in one direction and a helmet on.

All in all, we love to be on the mountain! The most important thing is to have fun and to remember that your yoga practice should be Your Practice; not the person’s next to you. If you need to linger a little longer on one side than the other; than do so. If you need to modify and make it easier because you skied 30,000 vertical feet the day before; than relax or take an extra Child’s Pose. Yoga is meant to be therapeutic and beneficial; not a game of “Simon Says”. Hopefully, the 5 Tips above can lead you in the right direction of making your yoga practice work for you; so that when you’re out on the white stuff, you’re functioning at your full athletic potential.

by Shannon Patterson, RYT-500.

Shannon Patterson Headshot

In 1999 Shannon took a class named “Equilibrium”; not knowing it was basically a yoga class but at the time the Gym Directors felt the term “yoga” wasn’t fashionable in the fitness industry. After graduating from Michigan State University in 2001 and moving to Chicago it was there that the practice of Yoga really became part of her life. Having been an avid yogi in Vail, Colorado since 2002, in 2010 Shannon finally decided to take her practice to another level and pursued her teaching certification with Baron Baptiste Power Yoga Institute. In October 2010 she completed Level 1 and in May 2011 she completed her Level 2 training thus completing her 200 Hr RYT with Baron Baptiste.

In addition, Shannon also attended the Baptiste “Art of Assisting” 40 Hr training in April 2011 and received her Level 1 Anjali 25 Hr Teacher Training with Julia Clarke in 2012. After receiving her 200 RYT Training she then moved on and earned her 500 Hr RYT with Yoga Medicine.

Shannon’s specialty is Yoga for Athletes and she has several hours of Anatomy training on: Hips, Shoulders, Spine, Myofascial Release & Chinese Medicine. She is continually looking for new inspirations in her free time and has attended classes with Kathryn Budig, Duncan Peak, Janet Stone, Desiree Rumbaugh, Shannon Paige, Cameron Shayne, Gina Caputo, and Rolf Gates. In her classes, Shannon invites you to explore the full potential and freedom with each pose in a way that breaks down the complexity and brings the pose from the ground up. She feels passionate about bringing yogic philosophy and daily inspiration to her class so that students may cultivate their own confidence, spirituality, strength and grace on and off the yoga mat.

Yoga Therapy for Eating Disorders – Featured Yogi

We’re so appreciative of all the stories shared over the last year and a half on our website, and we’d like to highlight one more #shareyourstory for 2015. Barbara Antonio, who has completed her 200HR teacher training and is working towards her 500HR certification with Yoga Medicine, very bravely shared her story recently.

Babs found yoga to help her cope with the unexpected loss of her father and an almost 20 year battle with anorexia and eating disorders. “Somehow, doing yoga was helping me to feel alive again. I started to realize that I had a life to live.” Her desire to sustain her yoga practice led her to evaluate and change the way she was nourishing her body and mind and slowly over time started eating more regularly and more mindfully.

Now as a yoga teacher, Bab has found a purpose to her teaching “Although my recovery is an on-going journey, I am certain that my purpose in life is to help others who battle with eating disorders find their way back to a healthy relationship with themselves.” What an inspiration to us all. To read her full story scroll down past the photo.

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Yoga Therapy for Eating Disorders

Barbara Antonio

I crept my way into a yoga class in 2008. I used to work as a full-time graphic designer and one of my colleagues told me there was a corporate yoga in the building and that I should join her at some point. She thought it’d help me because I was going through some hard times. For the same reasons, my husband bought me a Wii-fit, suggesting I should give yoga a try. The reason why many people were offering me help was because I became really ill and depressed after the unexpected death of my dad. I had been battling with eating disorders since I was 13 or 14, and I was now 32. At 32 I had started to make a recovery. Until, after my father’s death, my physical and mental health plummeted severely again.

I followed my friend’s and husband’s advice and started doing yoga a couple of times a week. At first, I was practicing just to keep my body thin but little by little a few things, at a much deeper level, started to change within me. Somehow, doing yoga was helping me to feel alive again. I started to realize that I had a life to live.

What gave me the “push” to feed my body and soul was the idea of not being able to sustain a strong practice, or even attempt an advance posture because my body and mind would not be strong enough, if I didn’t nourish them properly. So, slowly, I started eating more regularly and more mindfully. I loved the asana practice and I knew that without nutritious food, I would have not been able to fully enjoy it. It was like yoga and food were feeding and supporting each other. One could not exist without the other.

Healing & Overcoming

It was after my first TT in 2012 that my practice really grew, becoming more regular and really part of my life.

My body began to change, I could see and feel it become stronger. I could sense more comfort underneath my skin. It was not just thanks to my physical practice that things were shifting. Meditation, pranayama and relaxation techniques also helped massively. They have been helping me boost my confidence, the trust in myself (and others.) But, most of all, I had started believing that my intention to get well was much more powerful and loud than the disease that had been slowly trying to make me fade away, from the inside out.

I really had trust and faith and I kept going. I accepted the good days and the bad days, trusting that the “bad” days were coming to make me see the truth that I was more than just a skinny body. Eventually, I realized that it would be an insult to nature not to live my life fully.

Moving On

I found Tiffany’s classes on Yogaglo in 2013 and I immediately felt an urge to meet her, study and train with her. Her knowledge of yoga and the human body, along with her simplicity, just blew my mind.I am now a 200hrs Yoga Medicine teacher, also training towards a 500hr certification. Something that I dreamt of from the moment I read she was doing teacher training.

As my teachings and self-practice keep evolving and growing, my purpose started to become a little clearer to me, especially to my heart. I have come to realize that the experiences I have lived, the lessons I have learned and the healing processes I have been going through need to be shared. Whilst I was very ill, I would really sadden me to see someone else going through the same pain, the same self-hatred, the same cycles of starvation and binging, but I could not help anyone because I was too fragile and weak.

Although my recovery is an on-going journey, I am certain that my purpose in life is to help others who battle with eating disorder find their way back to a healthy relationship with themselves. And I am very excited to start this new journey, to bring yoga to those that really need it and to create strong bonds and community.

As I continue my studies with Yoga Medicine, I will also be attending a “Yoga Therapy for Eating Disorders” course at the end of November 2015, which, I hope, will give me more insight into how I can offer yoga and its practices to medical centres, hospitals and specialised clinics as part of their treatments.

Yoga Influencers, Trainers and Experts To Follow

Founder of Yoga Medicine, Tiffany is one of the most famous and internationally renowned yoga influencers and instructors today. Yoga Medicine is an outlet for several hundred yoga instructors to enhance their teaching abilities and their style of work.

Yoga Medicine is a community for teachers to understand the basic essence of spreading the knowledge of yoga as medicine. Students learn to skillfully produce personalized yoga prescriptions for clients. Tiffany is a Los Angeles based yoga instructor who appeared in ads by Nike, Lululemon, and Liquido Active. Tiffany has also written for several publications, including Good Housekeeping, and Yoga Journal.

Click here to read the full article.

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Yoga and Meditation Class: Nourish Your Adrenals

Check out Tiffany’s new Yin Yoga and Meditation class “Nourish Your Adrenals” now up on YogaGlo!

Click here to watch the video.

“The adrenals become taxed during periods of stress, working long hours or during major life changes. Use yin postures to help regulate your adrenals with supported backbends and gentle folds using stillness as a form of therapy to feed you to your core. A short meditation at the end helps you bring the practice back into your life for lasting effects.”

Props Needed: Two blocks, a blanket, a strap and wall space.

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Still from video yoga and meditation class focused on adrenal support and stress management

Yoga Medicine Certification Homework – 500hr & 1000hr

Updated: December 2015

This is the new, updated case study homework for the 500hr yoga medicine certification and will be the requirement for everyone from here on. It is similar to the previous but adds in some details to more clearly guide you along the way and an example at the end. The other change is that you will need to do one case study for every module or immersion you complete that is relevant to the information in that module. This is so that you can put the info to work right away and deepen your knowledge with that. This will be effective immediately, I know for a few that are finishing now that will make it a little harder as you will probably need to do a couple more than you thought but it is for your own benefit and we must stick to it for everyone going forward from today on. The 1000hr case studies will be the same but you will also be required to write up a final paper on a topic of study you have chosen, more details to come on that (this will be started when you are close to finishing the 1000hr program, if you are close to finishing your 1000hrs with Yoga Medicine please email us for the info)

Your homework assignment must be completed and turned in with your hours and your 200hr certificate when you have completed 270hrs in Yoga Medicine teacher training modules and immersions in order to receive your 500hr certification and to be eligible to register at the 500hr level with the Yoga Alliance. Please do not turn this in until you have completed your hours and can email them all in together to Jenna at info@YogaMedicine.com. This homework assignment is a key component to learning and integrating the material, especially the therapeutic information. For this reason, it is meant to be done throughout your training in conjunction with the information you learn on the retreats to help you better process and incorporate the information and give you a deeper understanding of the material. This is meant to be a starting point for your learning process that will continue for many years to come.

You are required to complete one case study for every module you complete toward your 270hrs. For example, if you completed the spine module you need to work with someone with pain or injury somewhere in the spine (cervical, lumbar, etc). For modules that are less straightforward like the sequencing module, you can use anyone you like but it must be therapeutically focused and you must still complete one case study for that module and every module/immersion completed. We recommend starting the case study immediately after you finish each module instead of saving them all until the end.

Requirements:

Your case studies are meant to be like a research project where you collect info, process it with what you have learned and apply the appropriate techniques. Some parts will be written out and other will be listed. Please write out the evaluation (just a list is fine), and any pertinent info and what your focus was. Then describe what you did with them; please just list what was relevant to the focal point and any cues or anatomical alignment that was key. Then talk about how they responded and how you shifted the practice for them over time. Please use the following guidelines:

1) For each case study, you must teach a minimum of 8 one-hour private lessons over the course of a minimum of 3 months addressing a specific issue (chief complaint pertinent to the module completed). If your client has several issues you can address more than one but make sure you distinguish the most important issue to your client as the focal point.”

2) Include your intake and evaluation as outlined in the training and in the following format:

Subjective:

• General: name (don’t use their actual name just pick a name), age, location
• Chief complaint details: when did it start and how, when do they notice it, how does it limit them, does anything make it worse or better, what is their perception of how it feels, where do they feel it, severity, worse at certain times of the day (OPQRST)
• Other health concerns
• General overall health
• Water, diet, exercise habits, any illnesses or injuries, medications and supplements, current treatments, surgeries, stress level, etc.

Objective:

Posture, ROM, Tests

Assessment:

What you will focus on & why

Procedures:

What you did with them & any pertinent alignment points or cues
Any referrals or other recommendations

Notes:

A quick take away from the end of that session, what stood out or anything you want to work on the next session, anything that you re-tested at the end, etc.

3) Explain why & how you have chosen your prescription, including both relevant poses you did with them one-on-one and what you gave them to do on their own. Include any pertinent specific advice you gave them.

4) Include the home yoga practice you gave them and how you modified as needed as they progress, tracking their progress both in their practice and with their chief complaint.

Remember, the first session will be an intake and a very simple practice to gauge their ability. The second session needs to be soon after (within a week or two) where you will teach them the home practice and make sure they can do it on their own, modify as needed. Make sure you explain why its important for them to stick to it. Write down the sequence in detail with length of holds etc. and make sure the length is realistic for them to fit into their schedule and tell them how many times a week to do it on their own. The third lesson will happen a week or so later to check in and get feedback, then make sure they are doing it right and to modify as needed. Continue on and after the eighth lesson recap for your write up. Obviously you can continue to see this student on your own but that is all you need for your report.

5) At the end you will write up all the information including the intake, yoga prescription and an explanation of how/why you chose the poses/sequence, their progress and modifications along the way and the outcome. Include as much info as you need to make it clear what you did & why. You can simply write the sequence of poses and any important notes of specific things changes or modification needed. This does not need to be formal but it does need to be thorough.

Example:

Mary Sue, 63, Atlanta (for spine module case study)

Jane came in primarily for low back pain, she heard yoga could be helpful and one of her friends recommended me. She seemed like she was in more pain then she led on so I approached the practice with plenty of caution, modifying as needed.

Subjective

Intake:
CC- Low back pain

O- not sure, probably 10yrs or more
P- worse with sitting a lot & out of bed in the morning, better with heat & movement
Q- dull, achy
R- generalized lumbar area
S- 5/10
T- worse AM & end of day

No surgeries or medications, takes calcium supplement, no diagnosis or treatments yet
Water- not sure, not enough probably
Exercise- walks daily, 1-3 miles
Diet- good, not much sugar, no soda, likes herbal tea
Stress- not bad
Injuries- MVA 2001, ok now, back was sore after for a few years
EENT, HT, Lu, Digestion- normal
Sleep- wish could sleep more, 4-5hrs usually
Energy- 5/10

Objective

Posture: hyperlordosis & sway back
AROM: stiff/sore with flexion, rotation & lateral flexion, a little worse on the left but not significantly worse
Tests: Normal figure 4 test, normal leg length, countertop psoas test= bilateral tension with knee 5 degrees higher than table on both sides (no pain)

Assessment

Plan:
Focus on circulation and gentle movements
Check TVA stabilization
Stretch Psoas
Look for any other areas that stand out as tight or weak as we progress

Procedures

Began with these postures to look at muscle mechanics:
Transverse abdominis on back to test function
Bridge modifications to evaluate gluts and teach proper mechanics
Tabletop to bird dog to check core & glut function
Tadasana to teach alignment
Supine figure 4 to check rotators
Supine leg rocking to check tension on outer hips

Other: measure water with a bottle, aim for 70oz a day

Referrals: none at this time

Notes: Glutes were tense with bridge but no lower glute max contraction. TVA was difficult to maintain support. Continue work on TVA & psoas as well as posture & glutes in one-on-ones. In future work on glute strength and check QL, maybe rolling for hips. Watch sleep & energy as progress

Second Visit:

Mary is still having pain but says she thinks she felt better after our session a few days ago.

Pain is in a similar place, 5/10, still in the AM & PM & with sitting, psoas & AROM tests are still the same

This time we spent more time working on her posture and gluts, which seemed very difficult for her to access. We did a similar routine looking at the subtle muscular activation within the postures and added some breath work at the beginning which seemed to help a lot. She was able to stick to her yoga routine daily.

Home Yoga Practice:
1- TVA with foot tap floor, neutral spine & hands on belly (4xs each side, 2 rounds with 1 min or so rest between)
2- Supine psoas (1 min each side)
Two times a day: First thing in the morning & anytime in the evening (but find a time to stick to)
3- Legs up the wall before bed for 5mins

Third visit:

Mary seems very optimistic & happy with progress, with similar symptoms, 4/10 pain

This time we spent more time on breathing at the beginning and we added in some rolling on the gluts and some time at the end for a longer relaxation. She felt great when she left this time, pain was 1/10 at the end. I warned her this might wear off in a day or two and to make sure she continues her daily routine.

This time she seemed to catch on more to the TVA exercises and has stuck to her daily routine so we added bridge with low glut max awareness for 1 min before the psoas stretch.

Note: next time add home rolling maybe

Fourth visit:

Mary felt great after our last session for about a day then it went back to 4/10, still feels better than when we began though. Today it is a 3/10

This time we did a similar session to last time but spent a little more time doing the rolling and explaining why & how to do it

Home practice stays but adding in 5mins of rolling for the hips at the end every 2-3 days

Fifth visit:

Mary is doing well, 2/10 pain now, pain went away after last session for a day again. Rolling at home helps. Energy level is 6/10, sleep is 6hrs

Similar session looking at biomechanics and checking alignment in poses, added in triangle pose. QL seems tight & weak on both sides, will address in home practice later.

Same home practice.

Sixth visit:

Mary looks more energetic, pain is 2/10 and sometimes goes away during the week. Energy is 7/10, sleep is 6hrs

Continue similar session but added in warrior 2 to look at rotators & activate thigh muscles.

Same home practice

Seventh visit:

Mary reports feel great, she started hiking with her friends and feels like that is helping as well. Pain is 0-2/10, today is 1/10. Energy is 7/10, sleep is 6-7hrs

TVA is doing well and gluts are picking up the information. Hyperlordosis & sway back are doing better (via pics we took at beginning), AROM is pain free, still a little bilateral tension with the countertop psoas test= knee slightly below counter height on both sides (no pain). We changed her home practice to this:
1- supine breathing, equal count (3-5mins)
2- low lunge variation with glut & TVA activation, 3xs each side with deep breath
3- triangle pose with block at wall, 30 seconds each side with deep breath
4- roll hips & QL- 5mins every other day
5- legs up wall before bed- 5 mins
1-3 done daily in the AM
4-5 done in PM

Eighth visit:

Mary enjoyed the new poses and felt they were helpful. Pain is 0-1/10, energy is 7-8/10 (better than she’s felt in years), sleep is 6-8hrs. Psoas test is normal and AROM is pain free.

This time we looked more at movement patterns, we started with supine breathing and TVA to begin and then came back to her tadasana posture. Then we look at the mechanics of folding forward & back up from standing and the use of her TVA & gluts as she bends her knees. We looked at transitions from low lunge to lifting the arms & torso using the TVA & gluts and ended with some quick rolling on psoas, QL & gluts followed by figure 4 & supta padangustasasna with a strap and a nice long relaxation at the end.

She felt great at the end, no pain. Her home practice will continue for now with some awareness of the transitions as we worked on today.

I recommended that the next step now it restoring her normal movement and a fuller practice over the next 4-6 sessions, then she can continue as she likes or as needed.

In conclusion:

Mary responded very well to our work together. The gentle movements & circulation to her low back were very helpful. Releasing her psoas and turning on her TVA seemed to be pivotal and the rolling gave her some instant relief along the way. I think this is just the beginning for her though, she will need to learn new movement patterns so that it doesn’t come back again. Now we will work on posture & movement and the subtleties within that. Its been a pleasure to see her nervous system respond so well and so quickly to some simple breathing & restorative work, her body was obviously craving it.

Coping with Loss: Interview with Emilie Perz

L.A. based yoga teacher and Yoga Medicine certified teacher Emilie Perz opens up about her personal journey with tragedy and coping with loss in this heartfelt interview with Megan Armstrong of A Love Revolution.

Yoga helped Emilie to release the tension, sadness, and emotions stuck in her body from tragedy and loss.  She speaks about how through movement and the mental discipline of yoga she learned to move forward in her life. She shares about her journey to owning her experiences, finding support through community, and the importance of proper nourishment.

Emilie Perz speaks about tragedy and coping with loss.

To find out more about Emilie, visit her website.

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