Heart and Sole Yoga & Nia

03/19/2026

Click the link in comment below to read more 👇️

03/19/2026

Beginners mind

03/19/2026

Sleeping a problem?

03/18/2026

We’ve talked about the soleus muscle under the calf muscle being important for glucose metabolism. Go walk after you eat.

Muscles serve a critical metabolic function that most people never think about: they are the body's primary site for glucose uptake after eating.

When muscles are not contracting, they largely stop pulling glucose out of the bloodstream. Blood sugar rises higher, stays elevated longer, and the pancreas produces more insulin to compensate. Over years, this pattern drives insulin resistance (the root mechanism of type 2 diabetes).

Columbia University researchers tested five different 'activity snack' schedules against uninterrupted sitting. The winner: a 5-minute walk every 30 minutes.

That protocol reduced blood sugar spikes after meals by 58%. It also dropped blood pressure by up to 5 mmHg across all the walking conditions.

The mechanism for the blood pressure finding: sitting creates bends and constrictions in the blood vessels of the legs. Standing and walking regularly restore blood flow and reduce that pressure.

This is not about getting 10,000 steps. It is about interrupting the physiological shutdown that starts within 30 minutes of sitting still.

Set a timer. Stand up. Walk to the kitchen. Walk back. Your muscles and pancreas will both thank you.

03/18/2026

Thank you Laine Mitchell! This is fascinating.

When you begin a new strength habit, the first three to five weeks of improvement have almost nothing to do with muscle growth.

What changes is the nervous system.

Your brain learns to recruit more muscle fibers, fire them faster, and coordinate the movement with less interference from opposing muscles. Neural adaptation comes first. Structural change follows.

This has a practical implication that most people never hear.

In the first month of a new exercise habit, when you look in the mirror and nothing seems different, something is happening. Your brain is being rewired. You are becoming more capable before you become more visible.

The period when most people quit is the period when the most foundational change is occurring.

This is true at 35. It is true at 65. It is true at 85.

The research on elderly adults consistently shows that neural adaptation is preserved with age. The nervous system remains teachable. The body remains responsive.

When you start something new that challenges your body, the first reward is invisible.

It is happening in the architecture of your nervous system, in the signals passing between your brain and your muscles, in the quiet rewiring that precedes every visible change.

Start before you see it. The seeing follows the starting.

03/17/2026

Find your tribe and create safe spaces where you can co-create wonderful experiences.

Some of you are activists on behalf of justice, but all of you are here as activists of love.

It is very important for you to find your tribe. You do not need the tribe to be 50 people; two, three, or four good ones is a wonderful start. And when we say “good ones,” we mean the people with whom your nervous system can relax and be open and where you feel seen and met. Why is this important? On a human level, you might think, "Because it's nice for humans to connect." And we say, no, no, no, it's far bigger than that. You are all part of an energy grid. And if you are a single lighthouse who can't see any of the other lighthouses on the energy grid, it gets a little lonely and starts to feel a little unsafe on the planet, for you feel very alone in your mission of light.

The roles you carry are all different in the world, but the mission is universal - a mission of love, of healing, of global awareness - and it gets far easier when you sync up and link up with others who are doing the same.

From the Mp3 Rising to the Frequency of Love
Learn more here: https://www.leeharrisenergy.com/rising-frequency-love

03/16/2026

Yoga is not only about poses… it’s about how we live. 🧘‍♀️
Discover the 5 Yamas of Yoga for a peaceful and balanced life.

The Yamas of Yoga are the first ethical guidelines of yoga. They teach us how to live with kindness, honesty, and self-control.
Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (self-control), and Aparigraha (non-possessiveness) help create harmony in our mind and daily life.
Practicing these principles on and off the mat brings true balance and inner peace. 💖🙏

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Thank you. 🙏🏻❤️

03/16/2026

I’m at the studio. I’ll be here for yoga at 10:00.

03/15/2026

03/14/2026

We are in an anything can happen weather system. Watch this space on Monday for a possible ice storm related closing.

03/14/2026

If your SI joint (sacroiliac joint) gets a little cranky from time to time, these simple movements can help reset your pelvis, often bringing noticeable relief in just a few minutes.

To build on this work—for yourself or your students—explore the full practice to relieve sacroiliac discomfort through the link below. Along with pelvic reset movements, the complete sequence includes targeted core and hip strengthening and release to help cultivate balanced support through your sacrum, pelvis, and lumbar spine.

And as always, if you’re experiencing significant or persistent pain, check in with your healthcare provider before trying something new.

https://yogainternational.com/article/view/a-practice-for-si-dysfunction/