Zhi-ba Shing-ga Yoga Studio

05/09/2026

ZHI-BA SHING-GA YOGA NEWSLETTER
5/9/26

Dear Friends,

First, my apologies for being so late this month! It is a busy, but enjoyable time of the year. For many of us, especially gardeners, May is possibly the best month of the year! I recommend spending time outside, proven to be soothing to mind and body.

I have some schedule changes at the end of this month for my annual trip to Florida to visit my son’s family. I will need to cancel classes on Thursday, 5/28, Saturday 5/30, Tuesday, 6/2, and Wednesday, 6/3. All classes will resume as normal on Thursday, 6/4, for the rest of the month of June.
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St, Morehead.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd, Wellington.
Please bring your own mat, and wear any comfortable clothing that allows for full range of motion. Drop in classes are $10.00/class, or you can pick the monthly option, $60.00/month for unlimited classes, payable the first week of the month. Classes last approximately 75 minutes, which includes guided meditation at the beginning and at the end.

This month I am going to share information about how yoga increases your energy levels! My sources are Johns Hopkins Medicine and the National Institutes of Health.

“THE BEST TYPES OF YOGA FOR ENERGY:
Hatha Yoga: Good for beginners, often focusing on holding poses that build stamina.
Vinyasa/Flow Yoga: Continuous fast-paced movements linked with breath encourage circulation and mental alertness.
Backbends and Inversions: Poses that lift the chest (like Bridge or Camel) or place the head below the heart (like Downward Facing Dog) are particularly energizing.”
As most of you know, I teach each of these in my classes.

“KEY WAYS YOGA BOOSTS ENERGY

Enhanced Oxygenation and Circulation: Poses (asanas) increase blood flow and oxygen delivery to cells, reducing feelings of sluggishness.
Breathing Techniques (Pranayama): Conscious, deep breathing, such as the ‘breath of fire’ or ‘alternate nostril breathing’ instantly invigorates and boosts focus.
Reduced Stress and Fatigue: By triggering the parasympathetic nervous system, yoga reduces cortisol levels and lowers anxiety, freeing up energy that would otherwise be wasted on stress.
Improved Posture: By opening up the chest and strengthening the spine, yoga creates more space for breathing and prevents energy loss from slouching.
Increased Flexibility and Strength: Regular practice reduces physical fatigue and improves the body’s stamina.”
I am excited to find this information from reliable sources about yoga’s positive effects on fatigue, and about sharing it with you! May all be well with you and yours.
Namaste,

Linda Smith-D**e, APRN retired
Advanced Yoga Instructor, certified with Yoga Alliance
Reiki Master

03/30/2026

ZHI-BA SHING-GA YOGA NEWSLETTER
3/30/26

Dear Friends,

Hello! I hope you are enjoying spring flowers, ornamental trees, lovely temperatures, and being outside!

I have no schedule changes planned for the month of April, and so my regular class times are as follows:
Tuesdays and Thursdays 10:15 am, First Baptist Church, second floor, 123 Main St., Morehead.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd., Wellington.
Please bring a mat, and wear comfortable clothing that allows for full range of motion. Classes are $10.00 for drop-ins (which are welcome!). If you prefer, you can pay $60.00/month for unlimited classes, payable the first week of the month.

My teaching topic this month is on our opening guided meditation that I use to start each class. Although some aspects vary during this meditation, the core elements are always the same. We practice deep conscious breathing, mindfulness of the present moment, and relaxation of the body with a body scan. These three elements result in creating what I call our Circle of Wellbeing. I would like to encourage each of us to explore that experience by noticing what it feels like to reach that point in your meditation. What feels different in your mind, in your body, than when you started? I often encourage that thought, but this past week, I invited the people in my classes to talk about their experiences. I’m so glad I did! Several of you gave me some wonderful insights into your experience of being in your Circle of Wellbeing. With permission, I’m sharing some of their thoughts here.
“I remind myself that I can only control what is in my Circle of Wellbeing, not what is outside of it.”
“My scattered thoughts slow down and I feel peaceful.”
“I visualize a kaleidoscope that is slow and peaceful.”
“My racing mind slows down. Then I focus on self-care and on what I need that day.”
“I feel peaceful and loved.”
“My mind slows down, and I’m able to relax and release anxiety.”
“I feel acceptance, which helps me stop being self-critical.”
“I remind myself that I am loved, I am strong or I am healing, I am curious, I am mine. I see a half-circle of light like sunshine, going from one palm to the other.”
I’m so grateful to each of you who shared your experiences during meditation. I think many of us find it hard to define what meditation is, and it certainly has a mysterious element. Giving expression to that experience, if only to ourselves, makes it feel more real.

As always, I hope you have found this newsletter helpful, and I look forward to seeing you in class!

Gratitude to all for sharing my journey!

Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified with Yoga Alliance
Reiki Master

Send a message to learn more

02/28/2026

ZHI-BA SHING-GA YOGA NEWSLETTER
2/28/26

Dear Friends,

Today the sun is shining and the temperature is in the 60s. What's not to like in this present moment? Wishing you a happy month as we see early signs of Spring.

I have no planned schedule changes at this time for the month of March. This is my regular teaching schedule:
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St, second floor classroom.
Saturdays 9:00 am, same location.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd, Wellington.
Please bring your own mat, and wear comfortable clothing that allows full range of motion. Drop in classes are $10.00/class, Another option is $60.00/month, for unlimited classes, payable the first week of the month.

I am going to share how to practice and benefit from Pada Bandha, the yogic foot lock. It is a technique used to create stability, balance and energy flow from the ground up by rooting the feet. Pada Bandha stabilizes the feet and ankles, and helps with all standing postures. Here is a step-by-step guide to practice Pada Bandha, my source is oneyogathailand.com.
Start in Mountain Pose.
Try not to lean too far forward (weight mostly on the toes) or backward (weight mostly on the heels). Align the center of your pelvis over the heel bones.
Looking down at your feet, lift and spread your toes wide apart. Keep them spread as you try to plant down each toe, one by one. This helps bring awareness to the feet and activate the necessary muscles.
Root down through the “three corners of the feet”, comprised of the heel, the base of the big toe and the base of the little toe. This action creates a triangular base for the foot.
Fully lift your arches and lift the muscles of the lower leg. Be aware of the sensation of hugging muscle to bone, drawing the muscular energy up through the inner arch of the foot to the knee and inner thigh, all the way into the pelvic floor.
Visualize drawing energy up from the earth, through the soles of your feet and into your body.
Maintain this engagement while keeping the rest of your body relaxed, and breathing deeply and mindfully.
Final tip: with all this muscle activation, you might start clenching your toes as though you are trying to grip the floor. Release this tension and make sure to keep your toes elongated.
You may be thinking as you read this description that it sounds challenging, even though minimal movement is involved. For most of us, this will take practice to master, just like the poses when we first began. Try not to become discouraged, as the benefits to our balance and standing poses will make a difference!

Namaste!

Linda Smith-D**e, APRN retired
Advanced Yoga Teacher, certified through Yoga Alliance
Reiki Master

Send a message to learn more

02/25/2026

I have updated my flyer to spread the word about my yoga classes. Please feel free to share with anyone who might benefit!

01/30/2026

ZHI-BA SHING-GA YOGA NEWSLETTER
01/30/26

Dear Friends,

I think we are still coping with the effects of our winter storm last week. I have had to cancel classes, but I plan on being there tomorrow, Saturday at 9:00 am, if you would like to come! I hope you have all been safe and have had everything you need.

I have no planned schedule changes for the month of February, which will hopefully be our last month of winter weather! My teaching schedule is as follows:
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St, Morehead.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd, Wellington.
Please bring your mat and wear comfortable clothing that allows for full range of motion. Classes last approximately 75 minutes, including meditation at the beginning and the end. Drop in classes are $10.00. Another option is $60.00/month for unlimited classes, payable the first week of the month.

My teaching segment this month is taken from the Love Meditation from the book Happiness by Thich Nhat Hanh. If I had to pick my favorite meditation from this book, it would be this one. It has spoken to me deeply ever since I read it for the first time. I meditate on this one nearly every day, for my family, my friends, all people on earth, and myself.
“May I be peaceful, happy and light in body and spirit.
May I be safe and free from injury.
May I be free from anger, afflictions, fear and anxiety.
May I learn to look at myself with the eyes of understanding and love.
May I learn to recognize and touch the seeds of joy and happiness in myself.
May I be able to identify and see the sources of anger, craving and delusion in myself.
May I know how to nourish the seeds of joy and happiness in myself every day.
May I be able to live fresh, solid and free.
May I be free from attachment and aversion, but not be indifferent.”

“First begin practicing this meditation on yourself, because if you do not take good care of yourself, you will not be of much help to others. Then practice on others, may he, she, they be peaceful, happy and light in body and spirit. Start with someone you like, then someone neutral to you, then on someone you love, and finally, on someone the mere thought of whom makes you suffer.”

I hope you find this encouraging, especially in these difficult times.

Namaste,

Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified through Yoga Alliance
Reiki Master

Send a message to learn more

01/04/2026

ZHI-BA SHING-GA YOGA NEWSLETTER
1/4/26

Dear Friends,

Happy New Year! I hope this newsletter finds you well. I apologize for sending this out a few days late. No excuses, just busy holidaying! I hope your holidays were wonderful.

I have no planned schedule changes this month. Here is my normal teaching schedule:
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St., Morehead.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd, Wellington.
For now, we are meeting in the Fellowship Hall on Tuesdays and Thursdays, and in the sanctuary on Saturdays.
Drop-in classes are $10.00/class. Another option is $60.00/month for unlimited classes at both locations, payable the first week of the month. Please bring your own mat and wear comfortable clothes that allow full range of motion.
Classes last 75 minutes with meditation at the beginning and at the end.

My teaching segment this month offers gentle yoga tips to soften your shoulders.
My source is from the Hope Mell website. She has taught Joint Freeing Yoga and Yoga Therapy for decades. I met her and took her class at Satchidananda Ashram in Yogaville, VA during one of my visits there.
“Here are some simple ways to practice yoga asanas when the shoulders feel stiff or painful.
Lengthen the spine: Think about elongating the cervical spine (the neck area) and gently lifting the arms so the lungs are open and breathing feels free and spacious.
Broaden the shoulders: For example, in poses where the arms are overhead, such as tree pose or Warrior I, keep the shoulders down and wide, rather than lifting them and tightening the trapezius muscles between the arms and neck.
Finally, visualize the joints opening.”
Hope Mell also offers inspirational and healing videos on her YouTube channel.

I hope you find these tips helpful for stiff or painful shoulders. I will review these in class from time to time. I appreciate each one of you so much!

Namaste,

Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified by Yoga Alliance
Reiki Master

Send a message to learn more

11/30/2025

ZHI-BA SHING-GA YOGA NEWSLETTER
12/30/25

Dear Friends,

The Holidays are here! My hope is that they bring you deep and satisfying joy. More about that later with my teaching topic.

We have two changes coming up in the month of December. First, I will be out of town Tuesday 12/16 and Wednesday 12/17, so CLASSES ARE CANCELLED 12/16 AND 12/17. Additionally, the church has set up the second floor classroom for Christmas Church throughout this season. STARTING THIS TUESDAY, 12/2, WE WILL MEET IN THE FELLOWSHIP HALL ON TUESDAYS AND THURSDAYS. There is one exception, Tuesday 12/9, is the last OLLIE class in the Fellowship Hall, so we will meet in the library. I believe we will also have the sanctuary as a back up, which I will confirm this week. OK! Otherwise, my teaching schedule is as follows:
Tuesdays and Thursdays 10:15 am-11-30 am, Fellowship Hall, First Baptist Church 123 Main St.
Saturdays 9:00-10:15 am, First Baptist library, second floor.
Wednesdays and Fridays 9:00-10:15 am, my studio, 1165 Cub Run Road, Wellington.

I’m sharing today from one of my favorite sources, The Practical Neuroscience of Buddha’s Brain, Happiness, Love and Wisdom by Rick Hanson, PhD and Daniel Siegel, MD. Dr. Rick Hanson has a well-known phrase, “letting the good soak in”. He has a whole chapter on this topic in this book. “The problem we have that keeps us from naturally enjoying this state of mind is that our brain scans for negative experiences, as a survival technique. The brain is like Velcro for negative experiences and Teflon for positive ones, because the brain preferentially registers, stores, recalls and reacts to unpleasant experiences. So, even when positive experiences outnumber negative experiences, the pile of negative experiences grows faster. Then the background feeling of what it feels like to be you can become undeservedly glum and pessimistic. The remedy is not to suppress negative experiences, but rather to foster positive experiences. In particular, to take them in so they become a permanent part of you. Here’s how, in three steps:
Good things keep happening all around us, but much of the time we don't notice them; even when we do, we hardly feel them! Instead, actively look for good news, particularly the little stuff of daily life. Whatever positive facts you find, bring a mindful awareness to them, open up to them and let them affect you.
Savor the experience. Make it last by staying with it 5,10, 20 seconds or longer. Don’t let your attention skitter off. The longer that something is held in awareness and the more emotionally stimulating it is, the more neurons that fire and thus wire together, and the stronger the trace in memory.
Feel the experience entering deeply into your mind and body, like the sun’s warmth into a t-shirt, water into a sponge, or a jewel placed in a treasure chest in your heart. Keep relaxing your body and absorbing the emotions, sensations, and thoughts of the experience.”
I imagine we will all have some experiences during the holidays that the practice of “letting the good soak in” will apply to, remember to try it! Here’s to more happy memories,

Namaste,
Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified by the Yoga Alliance
Reiki Master

Send a message to learn more

10/29/2025

ZHI-BA SHING-GA YOGA NEWSLETTER
10/29/25

Dear Friends,

It’s a rainy Fall day, and I’m trying to make it as cozy as possible. Tea, a book, and preparations for a vegetarian dinner from the cookbook Blue Zones American Kitchen, 100 recipes to live to 100. (We’ve made some recipes that have become our favorites). I hope you are having a cozy day too!

I do have some schedule changes planned for the month of November. I will be out of town this Friday, 10/31 (Happy Halloween!) For Thanksgiving, we will not have classes on Thursday 11/27 or Friday 11/28. I hope you each have a blessed Thanksgiving with people you love!
Otherwise, my schedule is as usual:
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St., Morehead, second floor classroom.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Rd, Wellington.
Please bring your own mat and wear comfortable clothing that allows for full range of motion. Classes last approximately 75 minutes, including meditation at the beginning and the end. Drop in classes are $10.00, or $60.00/month with unlimited classes at both locations.

I had a request recently for teaching about yoga for trauma healing. I imagine very few of us have experienced life without trauma at some point. I found some really good information, which I will share here. My first resource is the Cleveland Clinic, with an article titled How Yoga Can Help Heal Trauma. “When you experience trauma, it might be hard to pinpoint what you are feeling. It’s also hard for your body and brain to comprehend everything. As a result, your muscles tense up and your brain might go into overdrive because you are constantly trying to protect yourself. Trauma-sensitive yoga is not designed to take you back to the source of your pain. Its purpose is to help you become more aware of what’s going on in your body. Once you tap into that, you can work on releasing built-up emotions, stress and tension.
When beginning the yoga session, an alternative to closing the eyes to eliminate distractions, is to lower the eyes or look down, which may feel safer. All pranayama, or yogic breathing techniques are relaxing, but specifically, if one is feeling anxious, it helps to focus on the exhale. When feeling anxious, the tendency is to take short in-breaths, not exhaling all the way. When feeling depressed, try to bring that energy up, and focus on the inhale.
Here are a few yoga poses for releasing trauma, taken from The Yoga Collective online site, “Using Yoga to Release Stored Trauma in the Body”.
Child’s pose: This gentle forward pose encourages the body to relax and surrender. It stretches the lower back and hips, two common areas where emotional stress accumulates. Deep breathing in this pose can help process and release pent-up emotions.
Pigeon pose: Provides a deep hip opening, making it one of the most powerful postures for trauma release. Holding the pose and breathing deeply can lead to unexpected emotional releases.
Bridge pose: This heart opening pose helps release tension in the chest and shoulders, areas that often tighten due to stress and emotional pain. It also activates the parasympathetic nervous system, promoting a sense of calm.
Seated Forward Fold: Forward folds encourage introspection and deep release. This pose stretches the entire back body and promotes relaxation, making it a great way to unwind stored stress.
Legs up the Wall: This restorative pose calms the nervous system and encourages full body relaxation. It is particularly beneficial for those dealing with anxiety or insomnia related to trauma.
Savasana: Though it looks simple, it is one of the most important poses for trauma healing. Lying still allows the body to integrate the effects of the practice and fully relax, which can be incredibly healing for those who have trouble feeling safe in stillness.
I sincerely hope that you find this information beneficial to incorporate into your practice. I continue to be amazed at how yoga is healing in so many areas of our lives!

Namaste (the light in me honors the light in you),

Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified with Yoga Alliance
Reiki Master

Send a message to learn more

09/26/2025

ZHI-BA YOGA NEWSLETTER
9/26/25

Dear Friends,
Good morning! It is a lovely Fall day, and I hope you are enjoying it! I'm thinking of you all with gratitude this morning. What a wonderful life I have, teaching you yoga!

I have no plans to cancel class this month. My normal schedule is as follows:
Tuesdays and Thursdays 10:15 am, First Baptist Church, 123 Main St., Morehead, second floor classroom.
Saturdays 9:00 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Road, Wellington.
Please wear comfortable clothing that allows full range of motion, and bring a mat. Classes are $10.00/drop-in class, or $60.00/month for unlimited classes at both locations, payable the first week of the month. Classes last about 75 minutes, including meditation at the beginning and the end.

Today I’m going to focus on the topic of loving-kindness for the whole world, from the book Buddha’s Brain, the Practical Neuroscience of, Happiness, Love and Wisdom, by Rick Hanson, PhD and Richard Mendius, MD.
“In light of our tendency to collapse the field of love to a small circle of ‘us’ surrounded by ‘them’, it is good to cultivate the habit of pushing that circle out, widening it ultimately to include the whole world. Here are some suggestions for doing so.
Be mindful of the automatic mental processes that cause you to identify with a particular group (e.g. gender, race, religion, sexual orientation, political party, nation), and then regard members of different groups as ‘others’. Focus on similarities between ‘us’ and ‘them’, not differences. Recognize that everything is connected to everything else, that ‘us’ is the whole wild world. In a deep sense, the entire planet is your home and the people on it are your extended family. Deliberately create mental categories that include you along with people you usually regard as not-me; for example, when you see someone in a wheelchair, think about how we all are disabled in some way or another.
Be particularly mindful of the default processes of valuing your own group while devaluing others. Notice how often that valuing has no rational basis. Be aware of the little ways your mind regards others as less of a person than you, as an ‘it to your ‘I’. Focus on the good things about people in other groups. Regard people more as individuals than as representatives of a group, which reduces prejudice.”

I always feel encouraged and uplifted by this book. I encourage you to read it if you haven’t! It is largely about specific methods to work with your brain to experience more wisdom, happiness and love.

Wishing you all good things, Namaste,

Linda Smith-D**e, APRN, retired
Advanced Yoga Teacher, certified through Yoga Alliance
Reiki Master

Send a message to learn more

08/29/2025

ZHI-BA SHING-GA YOGA NEWSLETTER
8/29/25

Dear Friends,

School is back in session, it’s almost September, and we are enjoying cooler days!
I have no plans to cancel class this month, so my teaching schedule is as follows:

Tuesdays and Thursdays: 10:15 am, First Baptist Church, 123 Main St, Morehead.
Saturdays: 9:00 am, First Baptist Church.
Wednesdays and Fridays: My studio, 1165 Cub Run Rd, Wellington.
As of September 9, the Ollie classes will begin in the Fellowship Hall, so we will move our weekday classes to the second floor classroom. The last day in the Fellowship Hall will be Thursday, September 4. Our Saturday classes will continue for now in the church sanctuary.

Please wear comfortable clothing that allows full range of motion, and bring your mat to class.
Classes are $10.00 for drop-ins, or $60.00/month for unlimited classes at both locations, payable the first week of the month. Allow 75 minutes for class, which includes guided meditation at the beginning and at the end.

My teaching topic this month is on Therapeutic Breathwork, taken from Therapeutic Breathwork:
Clinical Science and Practice in Healthcare and Yoga, by Christiane Brems. She describes some specific breathing techniques that can reduce anxiety and depression. These techniques are not traditional pranayama (yogic breathing which I teach in class), but can easily be added to your practice of conscious breathing.

“It is helpful to learn and practice nasal and diaphragmatic breathing.
Basic Nasal Breathing: You can do this lying down, sitting, standing or even walking. The focus is on directing the breath only through the nostrils by keeping the mouth closed.

Hands-on-Belly-and-Chest Breathing: Starting in a comfortable position, place one hand at the region of the navel and the other hand low on the chest (I like placing it near the heart). Once you are breathing through the nose, your attention is drawn to feeling the parts of the body under your hands.

Back Body Breathing: This is practiced in Child’s Pose. Movement is directed to and sensed in the back body. Resistance, either from the legs or from the floor, creates an experience similar to breathing with a belly weight or with the hands pressing on the abdomen and chest. In this position the breath becomes subtle because the front of the body moves less and the breath is redirected into the back body. Breathing in this position tends to create a gentle self-massage of the organs and releases fascia, energy, and unnecessary contraction in the front body.

Take five minutes every hour to tune into the breath, inviting it to recalibrate to about 6 breaths per minute, honoring your own needs as appropriate. Invite the breath to be quiet and subtle.”

I hope you find these techniques helpful as an addition to your practice of conscious breathing!

Namaste,

Linda Smith-D**e, APRN retired
Advanced Yoga Teacher, certified with Yoga Alliance
Reiki Master

Send a message to learn more

07/30/2025

ZHI-BA SHING-GA YOGA NEWSLETTER
7/30/25

Dear Friends,

Hello on this 96 degree day! Yoga classes are cool now, upstairs and downstairs in the church! The a/c is fixed and we are comfortable! I hope this finds you well.

I have no planned schedule changes for the month of August. Here is my teaching schedule:
Tuesdays and Thursdays 10:15 am, First Baptist Church.
Wednesdays and Fridays 9:00 am, my studio, 1165 Cub Run Road, Wellington.
Saturdays 9:00 am, First Baptist Church.

Currently we are having classes in the Fellowship Hall at the church. As most of you know, we stay flexible about location because other groups share the same spaces we use. Somehow it always works! Please bring your mat and wear comfortable clothing that allows for full range of motion. Classes are $10.00 for drop ins, or $60.00/month for unlimited classes in both locations, payable the first week of the month.

Today’s teaching topic is a description of my students’ favorite vinyasa, Swaying Palm Tree. I have received requests for this, so you can practice it at home. A vinyasa is a short yoga practice in which the postures flow together rather than being done separately, along with conscious breathing. I always include a vinyasa at the beginning of each class as a warmup. There are several vinyasas that we practice in class, but this is the group favorite. It is especially beneficial for the spine, and promotes the feeling of groundedness. I have taken this from the book Aurvedic Yoga Therapy by Mukunda Stiles.
Starting from standing with feet hip distance apart, inhale into the upward salute. Exhale interlocking the fingers and turning the palms inside out.
Inhale up on the toes, exhale, heels down.
Inhale, stretch up, exhale side bend to the right. Inhale again and exhale side bend to the left.
Inhale back to the center, exhale looking up at the hands, rotate to the right. Inhale back to center and exhale rotate to the left.
Exhale the arms down to the shoulder level. Inhale, then exhale spinal twist to the right. Inhale, then exhale spinal twist to the left.
Inhale the arms up above your head, exhale hinging at the hips, inhale arms out to the sides, exhale arms forward again.
Inhale as you return to standing, exhale hands into namaste.
Inhale, then exhale into forward bend, hands drop toward the feet, touching the floor when possible. Inhale up to half table, hands come to the shins. Repeat two more times for a total of three.
Inhale to the upward salute, exhale interlocking the fingers behind the spine. Inhale back bend, then exhale into forward bend, the arms pull away from the back, opening the shoulders.
Inhale back to standing. Exhale into reverse namaste.
Still in reverse namaste, inhale, then exhale spinal twist to the right. Inhale, then exhale spinal twist to the left.
Inhale back to center, exhale back bend, still in reverse namaste.
Inhale, open mouthed exhale, then forward bend, still in reverse namaste. Release all thoughts that are not serving you!
I realize this description is likely to be helpful only if you have done it before and are familiar with this vinyasa. If you would like to know more, I would love to teach you in class! Sending good energy to each of you,

Namaste,

Linda Smith-D**e, APRN retired
Advanced Yoga Teacher, certified with Yoga Alliance
Reiki Master

Send a message to learn more