Sure enough, it is easy to get confused with so many moving pieces -  arms, head, legs, breath.... How do you even begin to keep track of all of that? Yet, you guys have managed beautifully!

This is exactly why I choose session approach to yoga teaching: you never ever get to feel the satisfaction of performing a particularly complex movement unless you've put in the time to understand what it is made out, and how to do it in a safe, body-kind way.

So I want to pause and invite you to acknowledge your commitment to yourself.

This is what yoga practice is all about - committing to one's self and one's health. Congratulate yourself on following through with your self- commitment. It is a big deal. A huge deal, in fact! And your rocked it:)

One of the integration exercises is described in detail below. I am a bit behind on print-outable materials as I am in the midst of planning Mindfulness + Self-Compassion Immersion Weekend for the fall and am a bit pre - occupied with that. Of course, you will get the sneak peek at the Immersion program and the first dibs for registration just as soon as I've put it together:)

Before we get to the integration exercise though, I have a favor to ask:

Can you please share - in just a few of your own words - what Satori classes have done for you? And also if you wouldn't mind sending me your picture that I can share with others - that would be so awesome.

It is beyond heartbreaking to hear so many new clients tell me the same old story over and over and over again " I've lived this nightmare for so many years that I've lost all the hope in the world." It is all the more heartbreaking because I know exactly how it feels to live without even a flicker of hope. Your words and your pictures might help to communicate to those who are suffering - needlessly - that hope is available to them, and maybe just around the corner. Wouldn't that be sweet?

This is one of my most favorite integration exercises, because it challenges upper and lower body, as well as balance, stability, breath and coordination. You will need a blue yoga block.

Start on your back with your knees bent, and feet on the mat. Let your arms rest by your sides with enough space for expansive rib breathing. Establish soft and smooth breathing pattern.

Now begin to move your knees side to side - feet are on the mat for now. Add head movement: head is moving to the same side as the knees.

Pause for a moment, letting knees and head rest in the center, and stretch your arms up. Fingertips reach up towards the sky, palms facing each other; blue yoga block held gently between the palms. Begin rocking your arms side to side - two arms move together as a unit. Add on head+ knees - they move opposite of the arms.

Head + knees to the right; arms to the left.

Head + knees to the left; arms to the right.

Got it? Think this is easy? Lift your knees up so they are above your hips, glue your inner knees together, and keep on going.

See what I mean when I say complex movement?

Have a fabulous weekend!

Julia