Danielle McCarthy Yoga

27/05/2025

Join me on Patreon for online yoga classes! $20 per month gives you access to all recorded classes! 🙏🏻

creating online yoga classes for you!

22/01/2022

Sometimes the only way to make sense of an upside down world is to view it from a different perspective. 🙏🏻

18/01/2022

Hollow back creates extension in the lumbar spine (lower back). The lower spine has a natural curve but in a hollow back position that curvature is increased. This pose is usually practiced against a wall to take pressure off of the spine. I like to use my Feet Up Trainer as well to practice this inversion safely. This tool helps to decompress my cervical spine (neck). It supports and protects my neck. And my body weight doesn’t rest on my head. It is instead evenly spread out on my shoulders. So my head hangs without any strain. Using props like this makes inverted postures more accessible for everyone. It’s also really fun to play around on! I feel so free when I practice with this! 💜🕉

16/01/2021

Don’t forget to join the Retro Fitness Virtual Classes Facebook Group! Join me for Facebook Live yoga on Sundays @10:30am there (starting in February)!

-Must have an Ultimate Membership at any participating Retro Fitness location, we will confirm with your home club prior to the start of our Virtual schedule.

-Must check-in to the class you attend, when Instructors go live for their class, you simply comment "here" or "present".

31/12/2020

Starting on January 15th I will be teaching IN-PERSON yoga classes again at Retro Fitness - Raritan, NJ!
Fridays @6:30pm 💗 🧘🏻‍♀️
(The more members attend class, the more classes we add!)

*All COVID-19 guidelines and social distancing will be enforced.
-Masks will be required at all times.
-Bring your own mat.
-Maximum 8 members per class.*

05/01/2020

twists can help to improve spinal flexibility and alleviate back pain. They also can aid in digestion. Think of your digestive system as a sponge. When you are doing a twisting pose like this you are wringing out your digestive system just as you would a sponge. This cleansing reclining twist can help beat bloat, relieve constipation, and stimulate waste removal. It compresses then releases the abdominal organs providing a gentle internal massage. This is just a variation. You can always modify. Lie on your back and hug your right knee to your chest. Then cross that right knee over your midline to the floor on your left side. Keep the left leg extended. Rest your left hand on your right knee and stretch your right arm out wide. Look towards your right hand. Option to straighten the right leg. If you’d like you can bend the left knee and reach your right hand to your left foot (as shown). Remember to keep both shoulders flat on the ground. It’s ok if the knee hovers off the ground a little. Don’t force your knee to the floor. Bring your knee over only to where you are comfortable. If you’d like you can place a block/blanket/pillow under your knee to support it. Don’t worry about how the pose looks. Focus instead on how the pose feels. Hold the pose for a few minutes and don’t forget to breathe deeply. 🖤

22/10/2019

“But you don’t look sick.” Looks can be deceiving. This is what Chronic Lymelooks like. I was diagnosed a little under 3 years ago with late-stage Lyme Disease with multiple tick-borne co-infections Borrelia Burgdorferi, babesia, and bartonella. With early detection and treatment lyme is curable so please do tick checks and get properly tested. I went misdiagnosed for over 20 years due to malpractice. I even had the classic bullseye rash (erythema migrans) and was still told that it was all in my head. Thank goodness for my LLMD (Lyme Literate Medical Doctor) who saved my life. I just recently finished antibiotics and am now on the Cowden Support Program (herbal tinctures) which actually comes with a handbook. I also take CBD oil capsules for pain/inflammation, LDN for my weakened immune system, Ondansetron for my nausea/vomiting caused by herxheimer reactions, etc. Not pictured: regular vitamin/mineral supplements, blood work, doctor office visits, hospitalizations, chiropractors, acupuncture, massage therapists, physical therapy, trauma-focused therapy, etc. Prior to treatment I was bedridden, emaciated, and suffering from severe cognitive impairment. I felt like I was wasting away. Now after a lot of blood, sweat, and tears I feel stronger than ever.
Yoga has been like a miracle drug for me. My practice has helped build me up both physically and mentally and teaching yoga has given me a sense of purpose in life.

26/09/2019

Yes, I do yoga even when waiting at the doctor’s office. I have late-stage Lyme Disease with multiple co-infections bordelaise burgdorferi, babesia, and bartonella so I spend a lot of my time here and my practice helps to keep me calm. We have to drive over an hour each way to every appointment so it’s also just a nice stretch. I love my LLMD (Lyme Literate Medical Doctor). I went misdiagnosed for over 20 years. She saved my life. One tick bite can change your life.
Bridge Pose or Setu Bandha Sarvangasana is a backbend that opens the chest/shoulders/hips, stretches the neck/spine, strengthens the back/glutes/legs, and trains the feet. It’s considered an inversion as well because your heart is higher than your head. Lie on your back with your knees bent and feet flat on the ground about hip width apart. Extend your arms along your sides with your palms facing down. Pressing firmly through the four corners of your feet lift your hips towards the sky. Try not to clench your butt. Imagine you’re squeezing a block between your knees and engage the inner thighs to keep your knees from splaying out. Keep your knees directly over your ankles. Pressing through your arms roll your shoulders back and underneath your body and maybe clasp your hands together beneath your torso (you may have to wiggle around a little here to adjust yourself properly). Don’t move your neck while in this pose. To come out of the pose release the arms and slowly roll the spine down. For a supported bridge you can place a block under your sacrum and rest your pelvis on the block. One Legged Bridge Pose or Eka Pada Setu Bandha Sarvangasana is a variation I like to do in which you lift one leg at a time.

26/09/2019

Did you know that there’s a giant
Buddha statue located right here in NJ?! This 30-foot-tall, white, carved stone Buddha sits in what was once someone’s private backyard, but is now an official Buddhist meditation center where visitors are welcome. The statue shows Buddha in the Samadhi (sedentary meditation) position and was built by a Sri Lankan monk sculptor. The temple has been declared a cultural landmark and is open to the public of any faith. Please be respectful and take off your shoes if you’d like to walk on the tile (past the point where I am sitting). It’s free to visit but if you’d like to leave flowers or a donation you can. 🖤

11/09/2019

Upward Facing Dog Pose or Urdhva Mukha Svanasana is a backbend that opens the chest for healthy lungs, improves posture, stretches the abdomen, and strengthens the spine/arms/wrists. Lying on your belly, place your palms on the ground alongside your body hugging your elbows in. Pressing into your hands, align your shoulders directly over your wrists and straighten your arms. Draw your shoulders back and down. Don’t hunch your shoulders. Drop them away from the ears. Keep your head neutral. Don’t strain your neck by throwing the head back. With your legs extended behind you about hip width apart press down firmly through the tops of your feet (don’t tuck your toes) to slightly lift your torso/thighs off the ground. I’m also obsessed with my new Bala bangles which are stylish wearable wrist/ankle weights.

11/06/2019

or resembles the fetal position. I personally like to practice the wide-legged variation of this resting pose with arms extended. Spread your knees as wide as is comfortable for you - don’t strain yourself. Bring your toes toward each other and rest your buttocks on your heels. Allow your forehead to come to the mat. Bring your arms overhead with palms facing down and reach through your fingertips (opens the shoulders/chest). Or you can modify and bring the knees together and your arms to your sides with the palms facing up. Close your eyes and bring your awareness to your breath. Visualize all of the tension flowing out of your body as you settle into this forward fold. Remind yourself that you can always come into this calming pose anytime during your practice. It’s okay to take a break between poses (especially to counter a backbend). Listen to your body. This pose has many benefits for both the body and mind. It gently stretches the lower back, hips, thighs, knees, and ankles. Resting your stomach on or between your thighs also helps with easing digestion, painful gas, and menstrual cramps. Placing your forehead on the mat is very grounding as well. Take this time to go within yourself.

14/01/2019

or is a standing pose that you can practice to help improve your sense of balance and coordination. By practicing this pose regularly you can improve your focus and concentration on and off of your mat. So plant yourself like a tree and deeply root your foot into the earth to ground yourself. Stand tall and stretch your branches and leaves. Pick a focal point and find your center. Bring your awareness to your breath. Remember that if you fall out of balance to just try again. Even trees sway in the wind. This pose also strengthens the core/calves/ankles/feet), stretches the groin muscles, and opens the hips.