Vraaja Yoga at The Yoga Shack

10/20/2025

We are excited to offer 4 students the opportunity to take our hybrid yoga teacher training. 💻🧘‍♂️🌴

You will have access to our 200 or 300 hr online training with virtual and in person mentoring from Tommy and Lori including a wrap up week with them July 18-25, 2026 in beautiful Sayulita, Mexico. Your tuition includes your accommodations and meals during the retreat.

For more information visit the teacher training page of our website. You will find our website in our profile page.

10/20/2025

A ONCE IN A LIFETIME OPPORTUNITY FOR YOU TO EARN YOUR 200 OR 300 HOUR YOGA TEACHER TRAINING CERTIFICATION WITH VRAAJA YOGA!
ONLY 4 SPOTS AVAILABLE!!!
Online course instruction
Virtual and in person mentorship throughout the training
In person wrap up week with Tommy and Lori at Haramara Retreat Center in Sayulita, Mexico July 18-26, 2026

We are so excited to be able to offer this once in a lifetime experience! Earn your 200 or 300 hour yoga teacher training certification with a program that gives you flexibility, mentorship and the opportunity to complete your training with a week stay at the beautiful Haramara Retreat Center in Sa

10/11/2025

Yoga tomorrow morning at nine. See you HERE at the YOGA SHACK home of VRAAJA YOGA.

10/08/2025

Starting Saturday October 18th 7:30 - 8:30 Yoga Fundamentals. Room moderate in temperature. All levels are able to attend.

10/04/2025

Uddiyana Banda is one of the four major locks. Drawing the diaphragm up and under the rib cage. Improved digestion by the activation of peristalsis - (a wave like action that occurs in digestive organs - esophagus - small intestine and large intestine. Strengthens the core - transversus abdominis - internal and external oblique - re**us abdominis and the levator ani muscle complex at the pelvic bowl. Stimulates the Vagus nerve the main nerve of our parasympathetic nervous system. (The calming aspect of our central nervous system).

10/03/2025

Last post on intrinsic muscles of the hand. Bakasana - Crow pose. I’m practicing this pose on my finger tips. Challenging yes. Impossible obviously not. Hand strength is an important component to longevity and health span. I’ve said it before and I will say it again. “I teach Modern Yoga Asana”. What does that mean? Anatomy driven and the physiological response to movement. Essentially moving bones. Yes the breath is key as well as the Bandhas. Tomorrow’s post will be about the navel lock.

10/01/2025

When you are able to practice plank pose building strength within the intrinsic muscles of the hand, try using only your thumb and index finger. Build up from a ten second hold to a one minute hold. The intrinsic muscles of your hand are very strong but need to be utilized to build the strength. This may seem difficult but if I can do it anyone can.

09/30/2025

This weeks posts are going to be focused on the intrinsic muscles of the hand. The intrinsic muscles of the hand originate in the hand and insert in the hand. Hand strength has shown to be an important aspect of longevity. Modern yoga asana is a GREAT way to strengthen your hands. Start where you are at. Meaning if it’s ten seconds then rest and repeat. Build up to a two minute hold. The breath is essential and the mind is key. All Eastern modalities emphasize just that and modern yoga asana is no different. Enjoy the challenge and the JOURNEY.

09/27/2025

Toelasana strengthens the intrinsic muscles of the hand, the entire muscular compartment of the lower and upper arm, the hip flexors especially the iliopsoas muscle and the intrinsic and extrinsic muscles of the trunk. Breath is key calming the central nervous system by activating the VAGUS nerve. When the mind is disciplined and the nervous system is relaxed the body becomes stronger. The MIND BODY CONNECTION. Build up to a ten second hold and repeat three times.

09/26/2025

Horse stance has been used for thousands of years in various eastern modalities such as martial arts as well as modern yoga asana practices. Horse stance strengthens every muscle in our body from the extrinsic to the intrinsic muscular components. Start with a one minute hold and WORK your way to five minutes. The breath is key. Inhale slowly and exhale slowly. One more aspect. The ability to sustain this power pose is more about the mind than it is about muscular strength.

09/25/2025

Staff pose - build up to a three minute hold. Engage the quadriceps by extending the knees. Activate the feet and maintain the vertebrae column erect activating the extensors of the spine. Engage the pelvic floor activating the levator ani muscle complex.

toelasana. Strength the muscles of the arms and wrist. Strengthens the abdominal muscles. Strengthens the muscles of the pelvic bowl.

Horse Stance. Strengthens the entire muscular compartment of the legs and feet. Strengthens the muscles of the trunk. Strengthens the erector’s of the vertebrae column.

Staff pose. Build up to a five minute hold,

Toelasana. Build up to a one minute hold,

Horse stance. Build up to a five minute hold.

Like all eastern modalities and yoga is no different. Discipline is KEY.