prana studio, powered by yoga

03/17/2025

108 Sun Salutations for the Vernal Equinox 🌞✨

As the seasons shift and light returns, we honor the balance of day and night with the powerful ritual of 108 Sun Salutations. The number 108 is sacred in yoga, symbolizing spiritual completion, transformation, and the cyclical nature of life.

This moving meditation is a chance to shed the old, welcome the new, and ignite the fire within. It’s not just about endurance—it’s about intention, breath, and presence. Whether you complete all 108 or simply flow with us for part of the journey, you’ll feel the energy of renewal and connection.

Join us in this sacred practice to celebrate the Vernal Equinox—a moment of balance, rebirth, and possibility.

Click link in bio to sign up for class!

Will you be on your mat with us? Drop a 🌞 in the comments if you’re ready!

02/12/2025

Sleep in, stay safe and have fun with the snow. All morning classes will be cancelled for Wednesday. Check back around 3pm for the status of our evening classes

01/05/2025

Click link in bio for updates on our schedule

12/30/2024

In a world that constantly encourages us to do more, be more, and go faster, it’s time to embrace the power of slowing down. This month, we’re practicing doing less—just a little less than we normally do—and noticing how good it feels to simply be good to ourselves.

✨ Master your mind — A single thought can shift the course of your day. Choose peace over stress.

✨ Surrender — The power of surrender is greater than the power of control. Don’t force. Don’t fight the flow. Trust it.

✨ Rest like you mean it — Prioritize rest, not as an afterthought, but as essential to your well-being.

✨ Slow down to think clearly — Give yourself space to reflect, not rush through everything.

✨ Stop glorifying busy — Busy isn’t a badge of honor. Life is about moments, not milestones.

This month, let’s focus on flowing, not forcing. Be present. Take time to rest. Love the people around you. Gift yourself joyful moments.

🌱 When you learn to be still, everything changes.

Take a deep breath, and let yourself slow down today. You deserve it. 💫. Now, hurry up and sign up for yoga today by clicking long the link in our bio 😉

12/30/2024

New Year’s Eve holds a special magic—it’s a moment to pause and reflect: We made it. But amidst the celebration, there’s often a heavy weight of expectation.

Why do we push ourselves to become someone “new” every January 1st, just as our souls are yearning for rest? Why don’t we take this time to simply slow down and be still?

This year, I’m letting go of resolutions and intentions. Instead, I’ll tip-toe into the new year, listening for what my heart truly wants.

Rather than asking, Where do I want to be in 5 years? I’ll ask, How do I want to feel?

Let’s welcome the new year with softness, curiosity, and zero pressure. Whisper your own two-word prayer and let it guide you into this next trip around the sun. Click link in bio and sign up for class today

What’s your two-word prayer for 2025? 🌙

12/22/2024

The beautiful thing about joy is that it has a ripple effect—it grows and multiplies as it’s shared. When you spread joy, whether through a smile, a kind word, or a moment of connection, it brightens not just the recipient’s day but your own as well. Joy is inherently reciprocal; it creates an energy that flows outward and circles back, often in ways you least expect.

By sharing joy, you become a source of light for others, and in doing so, you invite more light into your own life. It’s a reminder that joy is abundant, not finite, and that its true power lies in its ability to connect us, uplift us, and remind us of the beauty in the world.

Thank you Debra and Tracy. Joy and the holiday spirit has definitely come full circle at Prana! Happy holidays everyone!

12/15/2024

As we move through the holiday season, it’s a time filled with light and celebration, but it’s also a time that can feel heavy for some. Joy may come easily for some of us, while for others, this season might stir up feelings of loss, stress, or longing.

In yoga, we honor the duality of life—light and dark, expansion and contraction, joy and sorrow. Just as our breath rises and falls, so too do our emotions and experiences. So, whether this season feels like a peak or a pause for you, let this practice remind us that both are valid, both are part of the human experience.

As we flow today, let’s hold space for joy in all its forms: the quiet joy of stillness, the fleeting joy of laughter, and the deep, abiding joy that comes from being present in our bodies, here and now. Let’s move with compassion, knowing that joy isn’t something we force, but something we allow to bloom—even if it’s small and tender right now. Meet us on your mat click link in bio for our schedule

12/04/2024

12/01/2024

December is here, and this month’s theme is Joy, with a physical focus on Hearts and Hips.

Joy isn’t something that happens to us—it’s a choice we make, like happiness. Choosing joy can be a powerful part of our daily mindfulness practice.

Yoga has this amazing way of making us feel better physically and mentally. But as we deepen our practice, it’s easy to become so focused on poses that we forget the spark that brought us to yoga. For many of us, that spark was joy—the expansive, grounded, or liberated feeling we experienced in our bodies.

One of yoga’s greatest lessons is that joy lies within. When we connect to our breath and body, we can find ease, compassion, and calm from the inside out.

What if we could rediscover that joy together? By softening our tendency to push or strain in our practice, we can tap into lightheartedness, self-compassion, and playfulness. Yoga doesn’t have to be so serious—it can be fun! When we invite joy into our practice, we might just discover some hidden benefits along the way.

Join me on your mat this month as we explore joy, open our hearts, and unlock our hips. Let’s reconnect with what brought us here and feel the joy that’s already within us.

11/22/2024

The holiday season is here—a time of giving, celebrating, and… forgetting yourself? Let’s change that. Add yourself to your priority list this season. Slow down, breathe, and reset with yoga.

Sign up for a class today and gift yourself the presence you deserve.

11/21/2024

Repost from
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Natarajasana, or Dancer Pose

Sweat & Shop: Weekly Fitness Classes at Annapolis Mall

Come join us for our FREE weekly yoga & fitness classes at Annapolis Mall! Get ready to break a sweat and shop ‘til you drop with our fun and energetic workouts. Whether you’re a fitness enthusiast or just looking to try something new, our classes are perfect for all levels. So grab your workout gear and head on over to Annapolis Mall for a sweat session like no other!

Please bring your yoga mat, towel and water. Link in bio.

I will be representing Prana Studio for this fun event and teaching on Monday, December 2 at 9 AM. I had the pleasure of attending a wonderful class with Prana owner, Kathleen Schuman, this past Monday and she took this photo for me afterward. Thanks for all of your support, Kathleen!

In addition, I plan to attend this up-coming Monday, November 25, which will be hosted by Sonder Studios, based out of Calvert County. I look forward to practicing with new MD yoga friends! .studios.us

I’ll be bringing the original yoga and energy medicine format I developed for the year entitled Prana Studio (10 Chambers in 2024). Except this time it will be Prana Studio by way of Westfield Annapolis (10 Chambers in 2024)... transcending time and space.

Chamber 1- Body Scan, or Scan of Self
Chamber 2- Transition Stillness to Standing, or Stillness to Standing Transition
Chamber 3- Shake It
Chamber 4- Something Weird
Chamber 5- Sun Salutations and Prana Signature Flow
Chamber 6- FLOW
Chamber 7- A Teaching Moment
Chamber 8- Inversions and Long Holds
Chamber 9- Vertical Stillness, or Seated Meditation
Chamber 10- Horizontal Stillness, or Savasana

11/01/2024

Often in yoga we’re encouraged to “leave our ego at the door,” but the ego doesn’t simply stay behind. Instead, embracing the ego on the mat could open new pathways for growth.

When we allow the ego to join us in our practice, we get the chance to observe its role without judgment. It might urge us toward certain outcomes, perhaps striving for the perfect form or the longest hold. But instead of viewing this as a negative, we can use it as an entry point for self-awareness and growth. The ego might reveal when we’re struggling to accept modifications, resisting patience, or feeling frustrated by limitations.

In this way, bringing the ego to the mat becomes a tool for learning about ourselves. We can see how it influences our motivations, attitudes, and reactions. By acknowledging it and even befriending it, we can start to soften its hold, fostering a practice that values both personal ambition and the journey of self-compassion.
So why don’t you meet us on your mat this month of November as we become friends with our ego and practice some bird poses, too