110 Yoga

01/02/2026

Last call to join our Alignment-Based Training!

This program is designed to help you understand why your body feels the way it does and how to move in ways that support long-term strength, ease, and resilience.

This isn’t about forcing flexibility or pushing harder — it’s about building a smarter, lasting foundation.

In this training, you’ll explore:
• Yoga alignment and stacking principles in motion
• Breathing mechanics to support your nervous system
• Postural restoration–informed concepts
• Intelligent sequencing that prioritizes longevity over burnout
• Intro to strength training for sustainable resilience
• Soft tissue work for recovery and regulation
• Anatomy, led by our licensed Smart Athlete PT
• Yoga history, philosophy, and mindfulness

Whether you plan to teach or simply want to move, breathe, and feel better, this training is transformative.

Starting 2026 with this training means:
✔ Resetting habits instead of reinforcing compensations
✔ Building a foundation that supports your joints, breath, and nervous system
✔ Learning skills you’ll use every single day — on and off the mat
✔ Gaining clarity, strength, and a new relationship to your body

Who should join:
• Teachers ready to deepen their understanding
• Students seeking intelligent, sustainable movement
• Anyone who wants to feel better, perform better, and move with purpose

✨ Enrollment closes this week. Don’t miss your chance to secure your spot and start the year moving smarter!

Link in bio for more details

01/02/2026

12/22/2025

BREATH ISN’T JUST AIR — IT’S NEUROLOGY.

From a science + PRI perspective, how you breathe determines how your nervous system and body organize.

👉 Inhales = sympathetic
They create expansion, alertness, and readiness. Helpful — but not meant to be constant.

👉 Exhales = parasympathetic
They allow recoil, grounding, core engagement, and nervous system regulation. This is where the body feels safe.

Here’s the part most people miss:
Certain postures and positions (rib flare, forward head, anteriorly tipped pelvis, overextended low back) physically prevent a full exhale. When the ribs can’t come down and back, the diaphragm can’t dome — so you stay stuck in an inhaled state.

That’s when breathing becomes shallow, neck-driven, and inefficient. The body never fully “turns off,” tension builds, and muscles overwork to create stability that breath should be providing.

Restoring the ability to fully exhale changes everything:
• Brings the ribs back over the pelvis
• Reconnects diaphragm, core, and pelvic floor
• Shifts the system out of chronic sympathetic drive
• Allows true inhalation to happen again — without strain

Breath isn’t about breathing more.
It’s about position first, then breath.

When you can exhale fully, your body finally has permission to relax, stabilize, and move well.

That’s the foundation of smarter movement.

12/21/2025

Huge congrats on almost completing the attendance challenge. Thank you to everyone who committed and showed up!

The final day is December 25. Based on your attendance, feel free to grab one item of swag at 110, or email us if you’d prefer a package instead.

We hope this challenge supported you during the holidays and helped you stay strong, stable, and grounded 😋

12/18/2025

Your body was never designed to be perfectly even!
Your organs aren’t centered, your breathing muscle (the diaphragm) is stronger on one side, and your nervous system naturally prefers certain movement patterns. This means everyone has a dominant side — and that’s not a flaw.
Asymmetry is normal.
Being stuck in it is not!

What Usually Happens
Most people naturally shift into one side more than the other — often without realizing it.
That can look like:
    •    Always standing on the same leg
    •    One hip feeling “tight” while the other feels weak
    •    Ribs that flare up or pop forward
    •    A low back or neck that always feels tense
    •    Stretching that feels good… but never lasts
Your body does this to feel stable and safe — not because something is wrong.

Why Stretching Doesn’t Fix It
When the body doesn’t feel supported, it creates tension to protect itself.
So the tightness you feel isn’t the problem — it’s the strategy.
Stretching pulls on the strategy without changing the reason your body chose it in the first place. That’s why the tightness keeps coming back.

Breathing Changes Everything
How you breathe affects how your ribs, core, and hips work together.
Most people:
    •    Breathe high into the chest
    •    Don’t fully exhale
    •    Hold the ribs forward
    •    Lose connection to the core and glutes
When we restore slow, intentional breathing, the ribs soften, the pelvis can reposition, and the body finally feels supported.
That’s when movement starts to feel easier.

What We’re Doing in Class
At 110, we’re not trying to make your body perfectly even.
We’re teaching you how to:
    •    Feel both sides of your body
    •    Shift weight with control
    •    Stack ribs over hips
    •    Use breath to support movement
    •    Build stability before chasing flexibility
This gives your body options — and options are what keep you pain-free and strong.

The Goal
The goal isn’t perfect posture.
The goal is:
    •    Balance between sides
    •    Control through movement
    •    Strength without tension
    •    Mobility that lasts
When your body feels supported, it doesn’t need to grip, tighten, or protect.

12/11/2025

is celebrating FIVE YEARS of teaching at 110 Yoga!!

Lover of anatomy, strength work, funky transitions, and teacher trainings - join her on December 18th for a class combo to mark 5 years of getting people to find their glutes.

5:15 PM Express Strength & Balance
5:50 PM Hot Flow

Come to one class or both! Reserve your mat!

12/01/2025

The best way to know if our alignment-based training is right for you is to step on the mat and experience it firsthand.
We’ve got two special classes coming up where you can move with our lead instructors and ask questions after!

✨ $10 Hot Flow with Lucille
Saturday, December 6th at 4:00 PM - Durham Location

✨ FREE Hot Flow with Cristina
Sunday, December 14th at 3:30 PM - Raleigh Location

Move through an alignment-based flow. Feel the difference in your body.

This isn’t just a training.
It’s a smarter way to move, teach, and understand your body.