Meaningful Conversations

*Pictured here is my friend Abby who I've learned so much from.

*Pictured here is my friend Abby who I've learned so much from.

There is nothing more exciting than listening to a story about another person’s adventures, their travels, studies, and thoughts about the world. There is a fire of motivation that builds inside me when another person shares interesting facts about their life. Intelligent, grounded, and open-minded people bring depth and a wholeness to an interaction.

Meaningful conversations unconsciously store away bullets of to-do’s or bucket list items for my soul to explore. Maybe they are dreams to travel to Bora Bora, Thailand, Australia, or read a life-changing book that holds my attention until the very last page. I want to hear about how other people live, their childhood, culture, and their love of life, their biggest fears, and dreams for the future.

Meaningful conversations build a bond between souls that leaves a lasting impression for years to come. I want to be understanding, non-judgmental, and practical in my thinking from hearing another person’s side of the story.

I crave being around intelligent people, who inspire me to learn, improve, and reevaluate my opinions. The joy in life is to be granted an opportunity to meet people to share these conversations with. Meaningful conversations mean a lot to me. I hope to have many more for years to come.

Quick Tips to Lift You Out of Your Office Slump

Certain jobs require hours of sitting at a desk with our eyes staring at a computer. When concentration on work demands takes precedence over how we hold our body in space, the effects are damaging for our health. From our head down to the tips of our toes, we can create pain in the body. Slumped shoulders and forward head posture adds loads of extra pressure on the neck, shoulders, back and spine. Not only does posture affect pain, but how we care for our feet affects our health as well. Ever wonder where those aches and pains come from? 

Adjust your view and take care of those toes when your "work life balance" isn't so balanced. 

Keep it eye level

Sitting all day and looking down at your monitor will put strain on your neck and back muscles from a constant forward head position. Pain, injury, poor breathing, and many other negative outcomes can occur because of this. What to do?

  • Place several books underneath a laptop computer in order to keep the screen eye level. Regular desktop computer? No problem! Adjust your chair up or down to keep your gaze straight ahead.
  • Once the screen is level with the eyes, the ears should match over shoulders, shoulders over ribs, and ribs over hips.
  • Prop your spine up against the back of the chair to ensure you are sitting upright.
  • Sit on your "sitting bones" (ischial tuberosity, the bones at the bottom of your pelvis) to keep your pelvis in a neutral position.
  • Place both feet flat on the floor and avoid crossing the legs.
  • Pay attention to how often you sit with legs crossed and be more mindful of those habits everyday.

Take your shoes off

Most shoes are too small or narrow for us and can lead to discomfort in our entire body over time. The bones of our toes are meant to spread and move freely instead of compressed in a shoe for 8 hours a day. The fascia (thin fibrous connective tissue) is interconnected from the arches of our feet all the way up the body from front to back. Because of this, our feet are the door to the health of our body as a whole. What happens in our feet could affect our knees, hips, back, shoulders, neck, breathing, and mental state as well.

  • While sitting, move your ankles around in circles. Use your feet to spell out words in cursive. Or if you have a meeting that day, spell out what you’re going to say. This movement will keep the ankle’s mobility in tact.
  •  If you don’t have therapy balls or a tennis ball to use, try a sturdy water bottle and roll it under your feet to hydrate stiff, lifeless tissues.
  • Invest in shoes that allow your toes to spread and offer support for your arches. You won't regret it.

Most importantly, give yourself breaks throughout the day to get up, walk around, and move your body the way it’s mean to.




I'd like to EXTEND an invite, to stop your hyperEXTENsion!

My previous blog post mentioned a mild elbow injury that I was experiencing after practicing yoga and attempting to lift weights.  Safe to say, I now feel 100%!  My body naturally healed itself over time as I was extremely aware of my injury and took precaution.  Since this occurrence, I have elbow fever and constantly look at elbows in my yoga classes or at anyone in general.  What I’ve noticed is that there are countless amounts of people who hyperextend in the elbow.  I never realized how common it was until my new obsession went full force. 

What I’ve found is that most people ARE aware that they hyperextend, but do not realize how often it happens or the injurious affects it has on their bodies.     

  • Hyperextension is common in the elbows, knees, and hips.  In regards to the elbow, hyperextension occurs when it is bent beyond comfortable range of motion.  This overstretching damages bones and ligaments which can cause serious injury.  

These injuries occur mostly during strenuous activity.  For example, when practicing yoga.  The common yoga postures that overstretch the arm for those who hyperextend are:

  • Downward Facing Dog
  • Plank Pose
  • Side Plank
  • Warrior 1 and 2
  • Wheel Pose
  • Postures involving interlaced fingers with hands behind the back.  
  • Handstand
Notice how this woman’s bottom elbow is hyperextended.

Notice how this woman’s bottom elbow is hyperextended.

The elbow is bent back in the wrong direction in these postures.  With the weight of the body adding extra pressure to the elbow, this can cause major injury and permanent damage.  

What to do?  Try these tips which have helped me with my elbow issues! 

·         Be aware of your body in space

·         Micro bend your elbows in weight bearing postures or exercises

·         Don’t lock out your arms

·         Drop to knees in Plank Pose or Side Plank

·         Drop to forearm in Downward Facing Dog, Side Plank, Plank Pose

If you are one to hyperextend or have elbow injury, taking precaution is an important step in keeping your body healthy.  Whether you are working out or maneuvering through daily activity, keep in mind a few of these easy tips.  It helped me out so I'm sure it can help you!  Namaste!



Practice Safely!

“Listen to your body.”  That phrase should be repeated on my playlists as I overemphasize caution like a broken record in class.  If your shoulders are screaming to cool it with the Chaturangas or your low back has had enough Backbends for the day, it is always best to listen to those signals.  I can't stress that enough.  Ever since my Yoga Tune Up® Teacher Training with Jill Miller ( I have become hyper aware of safety both in my own practice as well as my students' practice.  Over time no matter what form of exercise you do, injury can be caused if alignment is improper. There are times however, when our bodies don’t give us those signals, warning us about injury.  In turn, we carelessly whip our bodies around in class until one day our aches, pains, and tears just pop up and say HELLO!  Ouch!

I teach a lot of hot power yoga and I am in a constant struggle to keep my classes powerful but safe.  Safe for students as well as for me when demoing postures in class.  As teachers, demoing postures can cause serious damage if we are not warm.  Popping up into a pose when we are cold is death for the joints, muscles, and tendons!  Breaking down asana in a class is an excellent way for students to learn but, protecting yourself as a yoga teacher is equally important.  I have been blessed to have little or no injuries from practicing yoga.  My body has always felt great and at times I feel invincible.  It’s natural to feel that way because our minds don’t grasp what we haven’t experienced yet.  But for me, something had been brewing and I had no idea.  I am very careful when I teach but sometimes I make decisions to demo quickly and later think to myself, “That wasn’t a great idea”.  Jill Miller’s Yoga Tune Up® teachings discuss targeting areas of that body that are overused, underused, or misused.  In my case, I was overusing and over working my elbow without any warning from my body.     

I can’t remember the exact moment when I injured myself but I started to feel as If I had hit my funny bone in my right elbow.  The numbness traveled down my forearm towards the pinky finger.  It seems to be Ulna Nerve Sensitivity (  I took a break from practicing and thought it was getting better until my shoulder, bicep, elbow, wrist, and all 5 fingers felt a dull pain.  The thought of lowering down into Chaturanga or lifting weights sends shivers down my spine.  I never fully appreciated my healthy body until this moment.  Why is that always the way???  This experience has definitely opened my eyes to safety when practicing and teaching.  It’s so important to take care of our bodies to live a healthy, long, and beautiful life.  Here’s to hoping my elbow gets better quickly! Namaste!

Let It Go!

Ever since the movie Frozen came out I can’t go a day without hearing Idina Menzel sing, “Let it Go!”  I have two nieces ages 3 and 5 who absolutely love that song.  They sing it on the top of their lungs, arms wide and hearts open.  The glow on their faces and the happiness it brings them is the best thing to see.  I find myself walking around singing “Let it goooooooo,” to myself on occasion.  The message of the song is very empowering and liberating.  I really don’t know anyone who could sing those lyrics without a huge smile on their face.  The correlation between letting go and happiness is something I started to think about recently.

I find one of the most challenging things to do is to have the strength to let go.  Letting go of negative thinking, memories, material items, arguments, friends, or relationships is scary.   We hold on longer than we should for many reasons, but mostly because of fear.   We hold on to a relationship in hopes that things will get better or hopeful it will change.  We hold on maybe because we are fearful of being alone.  Sometimes we hold on to anger from an argument we may have had with a friend or significant other.  We obsess over what was said or what could have been said differently, filling our souls with toxic energy.  Sometimes we hold on to memories of the past or recreate memories that seem like happier times when in reality they were not.   

I recently was in a situation that I knew was not good for me.  My inner voice was telling me to run for the hills but I was ignoring it.  I knew right away that it wasn't right for me but I was holding on longer than I should.  During that time, I wasn't myself.  I felt lost, unfocused, uninspired and sad.  The momentum I was creating in my career had been halted because I had focused all of my energy on the one thing that caused me pain.  It took me a while but I dug deep and realized I was wasting my time putting all of my attention and energy into something that only caused me pain.  As soon as I “Let it Go,” I was able to breathe again.  New opportunities started flowing in for me and the appreciation for my friendships grew stronger.  Each day became easier and I felt the power to inspire my students again in my yoga classes.  Every experience is an opportunity to learn.  Even if it’s a hard lesson.      

Having the mentality to let things go truly opens our hearts, releases toxic vibes, and clears our paths for new possibilities.  If we learn to let go we open our hearts to new people, adventures, and lessons.  Something truly transformative and beautiful could be right around the corner if we simply just, “LET IT GO!”  

Looks can be deceiving my friend

"Looks can be deceiving."  I have found this to be true on numerous occasions. Our perception of reality and what is actually real do not coincide.  The best example of this is negatively judging a stranger on first handshake.  Like a dope you learn their story and realize you were completely wrong about them.  Generally, we form opinions about people/places without learning more about who or what is truly underneath the surface.  In these times, everyone ( I say everyone but I know not evvverryone) is on high alert and scared of anything that doesn't look like them.  It makes me sad.   

My first trip out of the country was to Marrakech, Morocco.  

Danielle Stack Photography

Danielle Stack Photography

Those of you who have visited, might be wondering why I chose such an exotic location for my first stint out of the U.S..  It was a spur of the moment thing.  A bunch of my friends had been traveling for some time and I was envious of the memories they were creating.  I wanted to experience life outside of my comfort zone and go see the world. 

My roommate Danielle had just come back from Brazil with her contagious traveling bug in tow and I wanted to catch it.  I felt inspired by her stories and craved the chance to experience it for myself.  After many long conversations and "Googling" sessions, we booked a flight to Portugal.  Two days into our trip we were on a flight to Marrakech having no clue what to expect.  I was a nervous wreck and doubled over in anxiety.  (Portugal was not much of a shock to me because Lisbon was like a second New York City).  As the plane landed in the Marrakech Airport, I embodied the motor skills of the Tin Man.  I was scared out of my mind and felt like I was never going to see my family again.  There were so many men everywhere and most of them cab drivers harassing us to hop in their cab.  All of my senses were on overdrive and from the outside I must have looked like a deer in headlights.        

Looking back, I laugh thinking about this.  I was so scared of what I didn't know.  But isn't that where a lot of judgment and prejudices come from...fear?  

We stayed in Marrakech for 4 days and by the end, I wished it was longer.  After getting over the sudden impact of the people and culture, I was in love with the beauty and excitement of Morocco.  To this day I still quote, "Welcome to Morrocccoooo," that was a common phrase among the people there.  Most of the Moroccans I came in contact with were so nice and friendly. (There were some jerky people but there's always a skunk in the mix wherever you go.)

My favorite memory was when I slept overnight in the Sahara Dessert.  I've never seen stars so crisp and clear and probably won't ever again.  

(Below is a picture of me and Mohammed... My bro.)  I will have these memories etched in my brain forever.  If I didn't take that chance and delve into the depths of the unknown, my eyes wouldn't have been opened to see what was really there all along. 

Lauren and Mohammed.jpg

Be True to You

"Do what you feel in your heart to be right, for you will be criticized for it anyway."- Eleanor Roosevelt

Are you someone who cares what others think of you? Or are you able to disconnect from how you are perceived by living life based on what makes you happy?  I have always admired people who could care less what others think of them.  

Human interaction would be completely different if we were always our authentic selves.  If we didn't care about being judged, there would be less pressure to please others. Our masks would be unveiled,  presenting who we truly are.   

It's very easy to allow someone's opinion of you to change your mood or love in yourself.  I was initially attracted to yoga because it was the first place I didn't feel judged.  It sounds cliche but it is very true.  I am a creative person who lives life a bit outside the box.  I often hear this a lot,  "You're not married!?", "You're a yoga teacher?"  "You actually like living in New York City?"  (Questions like these give me the opportunity to react in two ways.  Either shrink up into a little ball and immediately feel judged or I could tell the person to go scratch.  Decisions, decisions.)  Once I delved deeper into my practice, I found that I truly focused on me.  It didn't matter if the whole room was in Chin Stand while I sat in Child's Pose.  I was just happy that I was sticking to a exercise routine for a long period of time.  There's something about being in that environment where I could let go and be me.  If you're not a yoga person, I challenge you to find something that makes you feel that way too.    

"Yoga is not about self-improvement. It's about self-acceptance." -Gurmukh Kaur Khalsa

No matter what we say or do, we will most likely be judged for it.  There are always parallels to life on and off our mats but how can we physically/mentally put this into action?

CONFIDENCE- It is your journey, not anyone else's.  Be confident in your decisions.  

COMPASSION- Know that everyone has their own issues and even if they seem like they are judging, they are probably envious of you.  Revel in it.  Whoops! I mean be compassionate towards them. :)

CLARITY-  Be clear in what you want out of life.  If you have a clear head and are focused on what you want, it really won't matter who's judging you or not.  

Life is really hard but absolutely breathtaking at the same time.  I'm gong to work on this and get back to you. xo