Merritt Island Yoga

02/11/2026

✨ Hold this position for 5-10 minutes to calm your nervous system ✨

When you settle into this pose, your body doesn’t need to work or hold itself up.
Your spine feels supported, your muscles begin to relax, and there’s nothing you need to fix or control 🫶

With your hips gently resting back and your head lowered, your body naturally shifts into a position of safety.
This sends a clear message to your nervous system: you’re okay… it’s time to slow down 🌙

Slow, easy breathing here helps quiet stress signals from the brain and allows tightness in the back, shoulders, and hips to melt away 💨

This isn’t stretching and it’s not a workout.
Nothing is forced. You’re simply giving your nervous system space to settle and reset 🌱

A few deep breaths aren’t always enough.
Staying here for about 10 minutes gives your body the chance to truly switch out of stress mode 🧠➡️😌

If you’re feeling tense, overwhelmed, or constantly “on,” this gentle position can help your body find balance again ✨💙

Courtesy of Viabhav Chauhan

02/07/2026

Half Moon Pose (Ardha Chandrasana) 🌙

Build balance, strength, and focus with Half Moon Pose — a powerful standing posture that challenges stability while opening the body. This pose strengthens the legs, glutes, and core, improves balance and coordination, and enhances hip and hamstring flexibility. It also opens the chest and shoulders, helping improve posture and breathing while boosting concentration and body awareness.

✨ Benefits:
• Strengthens legs, ankles, and core
• Improves balance and stability
• Opens hips, chest, and shoulders
• Enhances focus and coordination
• Supports better posture and spinal alignment

Move slowly, engage your core, and breathe steadily for maximum benefit.

Courtesy Yoga Health

02/04/2026

*NEW* Yoga Class!! Join me on the mat ~
Feb. 18 at 11:15am for a slow & fun Hatha Yoga!!
*Flexual Healing*
Gentle Hatha Flow for all ages!
Focus on building strength, balance, mobility & flexibility.
Challenging but Zenful!
Fun flow to reset your nervous system to “Calm”
Designed to increase your energy, enjoy more restful sleep.

Exploring breathwork practices with mindfulness.
Some holding of postures (think "Yin")
Some flowing of postures (think "Hatha")
Some balancing postures (think "strong")

Yoga is a journey to your mind, body & soul.
Your heart remembers its rhythm, your soul remembers its light.
In a space created for your return to yourself.
Feel the shift.

Great for: Working on your balance to reduce fall risk,
Creating energy in the body while reducing stress.
Building strength as in isometrics!

Level: All levels welcome!
Register here ~ Drop-ins welcome!
Bring: Mat and water! Blankets provided.
$15 per class
1010 E New Haven Av
Melbourne

Come with an open mind ~ Leave with an open heart!
With love,
Tandy

Simple, powerful management software for fitness businesses

02/01/2026

Constant stress doesn’t always appear as an intense episode ⚠️
Instead, it often shows up as daily pressure that quietly builds up 🧠💭
According to the American Psychological Association 📚, when a person remains worried about situations they can’t control, the body enters a prolonged state of alert 🚨
The heart works harder ❤️‍🔥, blood pressure rises 📈, and the immune system becomes less effective 🦠⬇️
In addition, cortisol is released continuously 🧪 — a hormone meant for short-term emergencies ⏳
Excess cortisol disrupts digestion 🍽️, creates muscle tension 💪😣, causes persistent pain 🤕, and leads to overall exhaustion 💤
This affects both the body and mental stability, as well as rest and sleep 😴🧘‍♀️
***************************************************************
What this lovely article fails to mention are ways to reduce your stress levels.
*One of the most important things we can do to reduce stress is exercise! That could look like a trip to the gym, a bike ride, a walk, working in your yard, any movement that increases your heart rate and helps your feel grateful for your life.
*Of course you might expect me to mention ... yoga! Yoga is fabulous for helping reduce stress!!
*Meditation, although takes some practice, can help you stay in the present moment, and your brain has a chance to realize you are actually not in danger.
*This article does impress the effect stress has on your health via your immune system. This is your 'fight or flight' mode, when in that state for a prolonged time indeed can make you physically ill.

If you have any questions, I am happy to answer to the best of my ability, or if I don't know the answer, I will research and find it for you.

In part courtesy Vaibhav Chauhab

01/30/2026

🧘‍♀️ Simple stretch, big relief 🌿
This image shows a simple posture that helps release built-up tension in the upper back. Practicing it for just one minute can bring physical relief and a refreshed feeling of energy ✨
🪑 Rest your arms on a table
Placing your forearms firmly helps offload body weight and makes it easier to stretch the spine.
🐶 Adopt the supported puppy pose
Keeping the hips lifted and gently lowering the chest encourages opening of the upper back and shoulders.
🫁 Breathe slowly and deeply
Conscious breathing helps relax the muscles and enhances the benefits of the stretch.
⏱️ Hold the position for one minute
A short but consistent time is enough to notice relief and improved mobility.
Small movement habits can make a big difference in daily well-being 💚
Adding simple stretches supports a lighter, freer back and more balanced energy levels ⚖️✨
❓ Did you know?
Just 1 minute in supported puppy pose on a table can help reduce upper-back curvature/pain and boost energy levels 🚀

Courtesy Vaibhav Chauhab

01/30/2026

Tangible transformation?
I got you.
I will work with you till we get there.
I will not leave you the same.

It's never too late to start making changes to lead yourself toward a healthier lifestyle that supports you and your wellbeing.

This experience is curated and tailored to your specific health desires.

Tired of feeling tired?
Desire more energy?
Really like a better night sleep?
Like that nervous system regulated when out of whack?

Take full accountability for the choices you make for stellar health.
Find your true purpose in this one life you have.
You begin to hold a much higher standard for yourself.

Elite Fitness Artistry is the program you've been looking for to help you step up and into the most delicious, vivacious, vibrant version of the woman you are with all the ways to a healthy lifestyle.

The transformations and results will have you excited for every new day, to wake from restful sleep to energy you didn't realize is available to you!

👉Refuse to give up on yourself.
You deserve transformations that look like:
✨Strong body
✨Healthy lifestyle
✨Vibrant Energy
✨Restful Sleep
✨Clarity of mind
✨Vivacious Intimacy
✨Quality of life
These transformations are available to you! 💪

Be willing to put in the work. And it is work.
Your future is in your hands.

Elite Fitness Artistry ~
Flexible scheduling
DM for 🔗 or click banner.

I am so excited for you to join me!

Love,
Tandy
✨

01/28/2026

Excited to announce a NEW yoga class on my schedule...will start late Feb. running Weds at 11:15am. More details to follow as I need to get a few more things lined up, get the link for you to sign up, etc.

Flexual Healing ~ Gentle Hatha Flow for all ages!
Focus on building strength, balance & flexibility.
Challenging but Zenful!
Fun flow to reset your nervous system to “Calm”
Increase your energy, enjoy more restful sleep.
Yoga is a journey to your mind, body & soul.
Come with an open mind ~ Leave with an open heart!

Location:
Essential Elements Wellness
1010 E New Haven Av
Melbourne, 32901

Hope to see you there!

Love
Tandy
✨

01/28/2026

✋ HAND REFLEXOLOGY — BODY MAP (DORSAL VIEW)
🧠 Head & Spinal Axis
• Brain / Cerebrum 🧠: Represented on the pad of the middle finger.
• Spinal column 🦴: Projected along the center of the back of the hand, from the middle finger to the base of the wrist.
• Cervical area (neck) 🔹: Upper zone, close to the middle finger.
• Dorsal (thoracic) area 🔸: Middle region of the hand.
• Lumbar area 🔹: Lower part, just before the wrist.
• Sacrum & coccyx 🔻: Located at the base of the hand.
⸻
↔️ Sides of the Body
• The left side of the body is reflected in the left hand ✋⬅️
• The right side of the body is reflected in the right hand ✋➡️
• Each hand mainly works on its corresponding side of the body ⚖️
⸻
🦵 Lower Limbs
• Left leg & foot 🦶⬅️: Represented on the left edge of the wrist.
• Right leg & foot 🦶➡️: Located on the right edge of the wrist.
⸻
🌸 Pelvic Area & Reproductive System
• Sacral / pelvic area 🦴🌿: Found in the lower central part of the back of the hand.
• Reproductive organs ❤️‍🔥: Reflected in the lowest area near the wrist, differentiated by body side.
⸻
💆‍♀️ Therapeutic Use
• Helps relieve back discomfort and neck stiffness 🧘‍♂️
• Promotes postural balance and nervous system well-being 🌿🧠
• Recommended to reduce stress, physical fatigue, and improve body alignment 😌
• Applied using steady pressure and slow movements, following the path of the spine ✨
⸻
📝 Summary
The hand acts as a complete representation of the human body, allowing indirect and precise stimulation of key areas such as the spine, head, pelvis, and limbs ✋🧠🦴
Courtesy Vaibhav Chauhab

01/28/2026

Another reason to practice yoga and Legs Up the Wall!!

❤️🦵 YOUR HEART DOES NOT HAVE THE STRENGTH TO PUSH BLOOD UPWARD
⚙️ IT’S BASIC PHYSICS: your calves are your “auxiliary engine.”
Do you feel heaviness in your legs 🦶, chronic fatigue 😴, or poor circulation?
There is a pressure-based mechanism that sports biomechanics is prioritizing in 2026 🔬.
This is not just about training — it’s a hydraulic necessity 💧.
Your heart is excellent at pumping blood downward thanks to gravity ⬇️,
but sending blood up from your feet ⬆️ requires force that the main engine (the heart) cannot generate on its own.
👉 If your calf muscles don’t contract, your circulatory system collapses ⚠️.
⸻
🩸 VENOUS RETURN FACT:
Venous return depends almost entirely on the calf muscle pump.
Every time you walk 🚶‍♂️ or move, your leg muscles compress the veins and shoot blood back to the chest, overcoming gravity 🌍⬆️.
Weak or sedentary legs 🪑 force the heart to work under excessive pressure,
wearing down valves 🫀 and increasing the risk of cardiac insufficiency.
👉 In essence: your legs are your second heart ❤️❤️
They are the vital support system of your main engine.
⸻
❌ THE BIGGEST MISTAKE:
Spending hours sitting or ignoring lower-body strengthening because you think it’s “just aesthetic.”
Without muscle contraction:
• Blood stagnates 🩸
• Inflammation increases 🔥
• The heart is overworked ⚠️
Ignoring the hydraulic function of your legs is like trying to pump water to the top of a 20-floor building 🏢 without a pressure pump — the system simply can’t do it.
⸻
✅ TECHNICAL SOLUTION:
Activating the calf muscles (gastrocnemius & soleus) acts like a pressure-release valve for the heart 🔁🫀.
Strengthening these muscles:
• Reduces heart disease risk ❤️
• Improves metabolic health 🔥
• Enhances blood-flow efficiency 🩸
Cardiovascular research confirms that active calves are the most effective life insurance for preventing premature cardiac overload and collapse.
⸻
🛡️ PROTOCOL – YOUR HYDRAULIC SYSTEM
🔹 Heel Raises:
3 sets of 15 reps every morning ☀️
Activates the venous pump and reduces cardiac load for the rest of the day.
🔹 Power Walking:
Don’t just walk — use full foot motion (toe ➝ heel) to maximize soleus contraction 🚶‍♀️
🔹 Office Mobility:
If you sit for work 🪑, lift your heels repeatedly every 30 minutes to prevent blood pooling and force venous return.
🔹 Hydration & Electrolytes:
Muscle efficiency depends on minerals ⚡
Without magnesium & potassium, contraction is weak and pumping is inefficient.
⸻
📚 Source:
Vitalizate Research Center / Cardiovascular Biomechanics Institute (2025)
🧠 “The skeletal muscle pump: hydraulic assistance for cardiac efficiency and metabolic health.”
Courtesy Vaibhav Chauhab

01/27/2026

Holding Child’s Pose for 5–10 minutes daily gently decompresses the spine 🦴, eases neck and shoulder tension 💆‍♀️, improves circulation ❤️‍🩹, and signals the body to shift into deep relaxation 🌿😌.
Spending a few minutes in a Supported Backbend helps undo hours of sitting 🪑➡️🧍‍♀️ by opening the chest 🫁, improving breathing 🌬️, and calming stress-driven brain activity 🧠💙.
Just 5 minutes of Legs Up the Wall boosts blood flow back toward the heart and brain 🦵⬆️❤️🧠, reduces leg and lower-back tension, supports lymphatic drainage 💧, and deeply soothes the nervous system 🌙✨.
A slow Seated Spinal Twist, held for a few minutes, improves spinal mobility 🔄🦴, stimulates digestion 🍽️, releases deep back tightness, and quiets the mind by slowing the breath 🌬️🧘‍♂️.
Courtesy Vaibhav Chauhan

01/26/2026

TIGHT HIPS? 🤍 TRY THESE 6 EFFECTIVE STRETCHES
If sitting, workouts, or stress have made your hips stiff, these stretches help restore mobility, flexibility, and pain-free movement. Practice slowly and breathe deeply.
1️⃣ Hip Flexor Stretch with Reach
• Opens tight hip flexors caused by prolonged sitting
• Improves posture & reduces lower-back strain
• The overhead reach adds length to the entire front body
2️⃣ Foot on Bench Quad Stretch
• Targets quadriceps & hip flexors together
• Improves knee and hip extension
• Great for runners and leg-day recovery
3️⃣ Quadruped Rocking
• Gently mobilizes hips through flexion
• Lubricates hip joints and reduces stiffness
• Safe, beginner-friendly movement
4️⃣ Split Stance Adductor Mobilization
• Stretches inner thighs (adductors)
• Improves hip stability and side-to-side movement
• Helps prevent groin strain
5️⃣ Supine Figure-4 Hip External Rotation
• Releases deep glute muscles (piriformis)
• Relieves hip & sciatic-type tension
• Excellent for desk workers
6️⃣ 90/90 Hip Switch
• Improves internal & external hip rotation
• Builds functional hip mobility
• Essential for long-term joint health
🕒 Hold each stretch for 20–30 seconds
🌬️ Move with breath, never force
Healthy hips = smoother movement, less pain, better posture.
Save & practice daily 💛
Courtesy Yoga-Health