NatashaBWell

21/06/2025

Happy International Yoga Day!

Yoga teaches you search deeper within you for your authentic self, shows you that with consistency you’re more in tune with your body’s daily limits and the patterns in your life. Breathing changes your energy and the way you feel. It can calm or energize you.

Some days showing up for yourself is the hardest part. Letting go of what asana felt like yesterday or a month ago can be humbling. Mentally preparing yourself for difficult asanas can be revealing. Are you setting it up, holding yourself back with distractions, or just doing it?

Just like life ebbs and flows, so does one’s yoga journey. Some day demand for for strength and others more softness…. always searching for a balance of both on and off the mat.

I love how yoga makes me feel more starry and strong. I love my sangha and my students. Teaching and practicing Ashtanga nourish and energize me, and as a result I can show up more authentically in my life echoing all the values I practiced on my mat.

27/05/2025

I found the inspiration to paint this morning after teaching an early morning class. Now, with the warm weather here and our new patio set up it’s a lovely place to enjoy cool mornings with a blanket and coffee, to journal, or catch up on social media, have a meal, so yoga, read and sometimes paint. Love this space! Our cozy, shady backyard oasis!

This year I have faced grief, a long lasting virus and have had to reduce my practice and breathe more. Grateful to have the tools to set my mind straight and yoga to keep me moving through all of my emotions. My new years painting objectives are to play more with perspective drawings, travel landscapes and with faces. I thought I’d start with a live study, line and wash, of my yard. Done over a few sittings… Went to Rozel’s EnergieFLO in between. What a nice way to spend time… observing shadows, practicing brush and water control. So many lines in this back yard… some are still wonky.🫠
Feeling lucky!
I get to do this!🫶🏻

03/04/2025

(Sun B’s)

This continues my big project to better learn the vinyasa counts in bite sized chunks.
Learn along with me!
Listen, look at captions and practice along!

The Ashtanga Primary series begins with 5 Sūrya Namaskāra A’s, (look highlight reels) to gently warm up the body, moving the spine in flexion and extension. Now we add 5 Sūrya Namaskāra B! We integrate more 2 asana to the asanas we flow through in Sun Salutataion A: Utkatasana (chair pose) at the beginning and end, and Virabhadrasana A (right and left), and make use of downwards facing dog in between to switch sides and place feet. Sūrya Namaskāra B gets the big muscles of the legs warmed up and the heart pumping. Focus on ujjayi breath, and especially on the exhales, during the last downwards dog (which is held for 5 breaths), to slow down the heart beat.
-
(beginning and end), the Sun B book ends!
- (L&R)

Start noticing patterns; most of the time it’s inhale up, exhale down. Let it be known that there are exceptions but I’ll explain that when we get there.
Look for my carousel post for the “top 5 cues” in Sun B asanas. Many postures repeat. Notice the count for Warrior1 on the right(sapta), then on the left (ekadașa). Check out my stories and highlights reels to see Surya Namaskara A&B videos. Swipe through the highlight reel to see the whole sequence slowly.

La traduction française s’en vient sous peu (en orange)! I’ll have posts on how to make the sequence adaptable to you et je les traduits en français aussi. 💕

For more details on each of these asanas in this Sun B sequence, check out my corresponding video in my reels.

I’m integrating and layering this into my teaching so please help me get this right! If I’ve made an error, (and it might happen), I’d like to fix it within the week to make sequential highlight reels.

05/03/2025

Motivation post!!
It’s spring break… Soon the snow will be melting and flowers will reach for the sunlight.
Keep at it! Practice consistency…
Focus on what you can do and if life calls you away- stay positive when you return. 😊

Being aware of your foundation, how to ground and knowing your options for sun salutations, so that you can modify on the fly during classes, are great while you’re learning but also while you’re building back up after a break, or coming back from injury. Keep moving safely, symmetrically and within your limits.

Practice with an attitude of gratitude! Be grateful for the time you spent on you, for showing up! Be grateful for the body you have, with all of its perfect imperfections, you get to enjoy life through it.

Dose it! Know your limits, listen to your body and pain signals and use your options and breathe to move through your struggle without overdoing it. Motion is lotion.

Strengthening your body and working on yourself will build more endurance, fortitude, and the self care and time you invest in yourself will spill out into everything you do.

We are all inspiring someone without knowing it! Shine!!!

28/02/2025

Sūrya Namaskāra A
Top 5 indices: Cherchez rapidement mes posts français en orange!

Révision!😊

Voici les top 5 indices pour les asana de avec la respiration qui les enchaînent. En enseignant c’est important d’être brief entre les comptes et seulement, en regardant aux étudiants, utiliser ceux qui auront le plus d’impact… mais c’est difficile à y arriver en écrit!

À noter: Les postures se répètent après Chien Tête en Bas…
Sapta: inspirez, UttanasanaB (allongez)
Așțau: expirez, UttanasanaA(pliez)
Nava: inspirez, Urdhva Vrikshasana(remontez en haut)
Expirez, Samathiti

Durant les dernières années de formations professorales j’ai appris les comptes vinyasa mais c’est en faisant ce gros projet que je bâti ma base d’asana pour mieux maîtriser mes connaissances. Je suis ouverte aux commentaires constructifs afin d’arranger ce que je peux pour que garder le contenu séquentiel!
Je suis loin de tête parfaite, mais je fais de mon mieux!

Suivez mon “reel” pour ne pas manquer le tout, Sūrya Namaskāra A, enchaîné avec les comptes vinyasa à haute voix.
Dans mes “story” je répète les postures manquantes et fait des petites modifications en revenant vers l’avant, de sapta à Samasthiti.

Si vous aimez ce contenu et ce matériel de soutien pour profs et étudiants ashtanga , aimez, suivez moi, partagez et sauver. 💕

Pleins de nouvelles à vous annoncer bientôt! Restez à l’écoute!

24/02/2025

A little reintroduction!!
It’s been a while!!
Lots going on…
Excited to share soon!

23/02/2025

My second home!!
I practice here 6x/week and teach 3x/week!

20/02/2025

My mantra today!!

14/02/2025

Sūrya Namaskāra A

These are the Top 5 Cues for each of the asanas, strung together with the breath, flowing through them.
Some of the asanas repeat after downward facing dog. Look at my highlights to see the sequence or follow my reel.
Sapta: inhale, hop forward, Utanasana B
Astau: exhale, fold, Utanasana A
Nava: inhale, reach up, Urdhva Vriksasana
Exhale: Samathiti

I’m learning and layering on the vinyasa count, starting with Sun Salutations and building a primary series asana bank.

Please help with constructive comments, so that I can fix it in time for next week’s post!

Hope you find this helpful!!

07/02/2025

I had the great privilege of teaching a beginner yoga class to Montreal’s Elite Real Estate Group. The card that came up for this vibrant team was Find Your Tribe and it was a perfect fit! We focussed on the word connection and went inward with breath work, and connected as a group while breathing and moving in unison for their wellness day!

Thank you for the opportunity!

15/01/2025

▫️NEW CHALLENGE ALERT▫️

12 - 19 January

I am sharing how I open my very tight shoulders!!
I am a breast cancer survivor, so between the multiple surgeries I have plenty of scar tissue affecting chest opening, back bending and shoulder mobility! Hope some of these drills can help!

3 🧘‍♀️ Open the shoulders

To join follow all the hosts:



rathodashtanga

and sponsors:



Use and tag / mention us in your posts, stories and reels

Thank you Lotta, Heidi, Nicola, Marque, Rajbala & Kat for your inspiring videos and enlightening ideas.

10/11/2024