My dear Yogis and Yoginis,

Coming to the third Niyama which is Tapas
(Burning, discipline)
One could think right away of the rather tasty little food dishes in Spain, but it is nothing even close to it.

“Physical impurities are burned out through asana and pranayama practice. the discipline of meditation removes unconscious patterns from the mind that haunt and limit you. Practice daily to find comfort, tolerance and peace.”
~ Alan Finger 
(How to expand the little self to merge into the big self)

~  ~  ~

“Traditionally yoga practice is a spiritual journey that aims to cleanse the body and mind of old and destructive habit patterns.
These patterns are called samskaras in Sanskrit, and we all have them.
Since samskaras are the most manifested embodiments of our thoughts and personality, we are very identified with them – and it
often causes us great emotional turmoil to change them.

There is a powerful inertia that drives the samskara cycle and, if left unchecked, the pattern will continue largely driven by unconscious motivating forces. Some samskaras are said to be benign, meaning that they do not generate further suffering. But the majority of the ones that govern our lives are not beneficial to our liberation and will
ultimately lead to more suffering. Working with the samskaras is like performing a deep operation of the mind; it isn’t something that can be undertaken in a haphazard manner…

This is Where Tapas Comes In …
Calls for discipline can be unpopular, and even sometimes thought of as negative. In our free-thinking, self-invented culture, many people hate the idea of following the rules. 

Well, in the yoga practice, there is a long history of the need for a
disciplined approach to spiritual practice. Called Tapas in Sanskrit,
discipline is discussed in all traditional forms of yoga practice.
Sometimes Tapas can be translated as austerities, which can be even more intimidating.
A softer translation comes from Swami Satchidananda, where Tapas is defined as the acceptance of those pains that lead to purification.

I love this definition because some overzealous students hear
discipline and use it as an excuse to practice with harshness and
severity, and even turn the practice into a kind of penance.
But, yoga is rooted in the path of balance, and extreme hardship is simply not recommended. Discipline in the yoga practice actually comes from love.”
~ Yoga Journal

“… Tapas begins with temporarily or permanently denying ourselves a particular desire – having a satisfying cup of coffee, a piece of
chocolate, or casual sex. Instead of instant gratification, we choose postponement. Then, gradually, postponement can be stepped up to become complete renunciation.
This kind of challenge to our habit patterns causes a certain degree of frustration in us. We begin to “stew in our own juices,” and this
generates psychic energy that can be used to power the process of
self-transformation.

So frustration need not be a negative experience.
It is bound to feel that way so long as we are blindly attached to the object of whatever desire remains unfulfilled. But if we are able to
understand how the mind functions and see the value in going beyond attachment, we can derive great spiritual benefit even from
frustration. And as we become increasingly able to gain control over our impulses, we experience the delight that underlies creative 
self-frustration. We see that we are growing and that self-denial need not necessarily be unrewarding …”
~ Georg Feuerstein

Monday 03.10.
Let the breath move you
Slow Flow

Wednesday 05.10.
Finding your roots
Flow

Thursday 06.10.
Open Theme
Yogis Choice

Friday 07.10.
Moving from the Pelvis
Flow

I am proud of you that you show up for yourself and your
yoga practice regularly!

Love,

Nicole

My dear Yogis and Yoginis,

The second of the Niyamas is called Santosha
(Contentment)

“Be content with our dharma and karma.
A rich person as well as a beggar (and everyone in between) can find contentment by living in the moment. Avoid getting stuck in the
future desires or past memories and you will invite the Big Self to
direct and guide you trough life.”
~ Alan Finger 
(How to expand the little self to merge into the big self)

~  ~  ~ 

“Santosha means contentment. While the translation is a simple one to grasp, the practice of santosha is a challenge for many in today’s world. In the yoga context, contentment refers to detaching from our desires and cultivating an inner peace and joy that is not dependent on what is happening in our lives.

In Patanjali’s yoga sutras, attachment is often referred to as the basis of our unhappiness and discontent in life. It seems we are all on a search for happiness yet in our yoga study, we are reminded that happiness is not a ‘thing’ to attain. We can’t buy happiness or find it through the next job or a better relationship. Happiness is about finding
contentment in the now. That is santosha. It’s letting go of striving for what you don’t have and accepting with joy what you do.
Santosha is a peace inside that doesn’t change regardless of what is happening externally.

Mindfulness – the practice of conscious attention on the present
without judgment – is the key to santosha. When we are not
projecting into the future about what we want to happen, what we want to do or have; and when we are not dwelling in the past on what we should have done differently, we find contentment with what is right now.”

3 tips to practicing santosha in daily life:
– Get mindful
– Meditate
– Get grateful
~ Byron Yoga

“When your teacher starts yoga class by asking you to bring awareness to your breathing without trying to change it, have you noticed how easy it is in that moment to let go of your expectations and just enjoy being in your body? That is Santosha. 

In yoga sutra I.33, Patanjali describes this approach as keeping the mind “at peace”.
Here is a Sanskrit translation by Dr. Kausthub Desikachar:
If we can be happy for those who are happier than ourselves, offer compassion towards those who are not as happy as we are, show appreciation towards those whose actions are praiseworthy, and hold an attitude of equanimity
towards those who sin, our minds will remain at peace.
~ Brett Larkin

“It’s hard to see the goodness in yourself and others, let alone feel even fleeting moments of contentment, when you’re expending a lot of mental energy knocking yourself down. Perhaps it’s time to change your story. Humans are natural storytellers. …
Themes like “I am smart,” “I am pretty,” “I am unlovable,” and “I fail at relationships” are often the central plots to our story lines. What’s more, we often make choices that reinforce these beliefs,
selecting relationships, careers, and situations that confirm our
expectations and strengthen our stories.

You may not realize it, but these stories are the lenses through which we interpret the world. If your lens is green, everything looks green. “If the only tool you have is a hammer, everything looks like a nail.” Likewise, if your story is negative, positivity is hard to come by.
No wonder santosha can seem like a pipe dream.

Is your default “This is hard, I can’t do this,” or is it “This is difficult, let’s see how I do with it today?”

Yoga practices like asana (postures) and dhyana (meditation) are
excellent places to examine your stories and observe how they affect your mood and attitude. Next time you’re on your meditation cushion or yoga mat (especially in the midst of a difficult pose!), take a moment to listen to your story. Is your default “This is hard, I can’t do this,” or is it “This is difficult, let’s see how I do with it today?” The way that you approach your practice is often a reflection of how you approach your life.

…With time and practice, you will distinguish between the stories you tell and the reality in front of you. Then you can begin to create
distance between your story and who you truly are.

…Once you shed your distorted lenses and self-doubting beliefs, there’s a good chance you’ll discover that you’re pretty awesome. And that the light burning within you is a far more accurate reflection of who you are than the stories you’ve been telling yourself. That is when santosha becomes possible.”
~ B Grace Bullock

Monday 26.09.
Aware & Mindful
Flow

Wednesday 28.09.
Breathe & Flow into Meditation
Slow Flow

Thursday 29.09.
Open Theme
Yogis Choice

Friday 30.09.
Gratitude
Flow

You are all truly amazing beings, I hope you feel that way about
yourself as well!

Love,

Nicole

My dear Yogis and Yoginis,

The first of the Niyamas is Saucha
(Cleanliness & purity)

“Keep the body clean, but also purify the mind, speech and emotions. When what the senses bring in is pure (by looking for the good in others, speaking the truths, etc.), the mind is unfragmented and the little self merges into the Big Self.
~ Alan Finger 
(How to expand the little self to merge into the big self)


“Saucha calls us to strive for purity within the mind, body, and spirit. Saucha wants us to be free from the clutter of distraction.
It wants us to create internal clarity so that we can meet each moment with purpose. As saucha is the first of the five niyamas, we see how important it is to the yogic path.

The physical practice of yoga itself is saucha – yoga asana is meant to cleanse and purify the body. Pranayama – or yogic breathing
techniques – is also a form of saucha. Yoga philosophy teaches us that these processes are a necessary form of purification and release if we want to awaken the greatness of our spirits. 

We practice yoga so we can create more freedom in our bodies and promote our health. We meditate to cleanse our minds and open our hearts. We practice purity in our actions as a way to remove negativity from our relationships and the external world.

The practice of saucha can take many different forms. From an asana practice and a shower to a regular meditation routine.”
~ Brett Larkin

“… The real gift of saucha is the purification of our minds. It is our grand teacher of self-love, for it asks us to place our judgments aside, and take a deeper look at everything we have labeled as ‘impure’ about ourselves. That deep sadness that follows us around? The impatient streak? Those ‘dirty’ little habits we have when we are alone?
These seem to have no place on a sacred yogic path, but how wrong we are. The peacock’s tail feathers become brighter through digesting poisons. The lotus becomes more luminous the deeper the mud from which it springs. And so we too become closer to the radiant natural love that we are, when we stop pushing parts of ourselves away.

As Tara Brach, a yogi and meditation teacher, says in Radical
Acceptance: ‘Rather than trying to rid ourselves of an inherently
impure self, we (can) turn around and embrace this life in all its
realness – broken, messy, mysterious, and vibrantly alive.’
And, in another paradox, through our attempts to purify ourselves, we come to realize that there is nothing to purify at all. Purity is our very nature. Mud and all.”

4 Ways to Put Saucha Into Practice

1. Taking Care of the Body
(When we begin to let go of what we ‘think’ our body needs in order to become pure, then we can begin to hear what our body truly needs instead. …our self-care becomes self-love.)
2. Love Your ‘Mud’
(Make a list of all the things you dislike about yourself -your “poisons,” as Buddhist teacher Pema Chodron calls them – for it is here that our medicine lies. …)
3. Practicing Presence
(When we are present we bring purity to the moment. …)
4. On the Mat
(Whenever we step onto our mats we are practicing purification of our bodies. But we can also be purifying our minds by seeing how challenges in our yoga practice can become fuel for growth. … can we stop chastising ourselves for not living up to our ‘idea’ of a yogi?)
~ Helen Avery

Monday 19.09.
Let go & Listen to your body
Flow

Wednesday 21.09.
Embracing all of you
Flow

Thursday 22.09.
Open Theme
Yogis Choice

Friday 23.09.
Purity & Love is your nature
Slow Flow

Let’s take together the path from embracing ourself to loving ourself!

Love,

Nicole

My dear Yogis and Yoginis,

This weeks theme is called Aparigraha
(Non-hoarding, non-attachment)

“It is okay to have things, but do not let them have you. Everything in life is rented. When stuck in the world of the little self, one attaches to feelings, people and things.
When immersed in the Big Self all neediness dissipates.”
~ Alan Finger 
(How to expand the little self to merge into the big self)


“It is the preoccupation with possessions, more than anything else, that prevents us from living freely and nobly.”
~ Henry David Thoreau


Aparigraha on the mat
It is on our mat—with our breath—that we begin to learn the lesson of aparigraha. During our asana practice, we have the opportunity to observe how fear and insecurity can restrict our life force, through our tendency to hold the breath in challenging moments.
Whereas through breathing deeply, we are able to flow smoothly from one posture to the next and enjoy the transitions and challenges that come with it.

Mat practice also lets us observe whether we are attached to achieving a certain level of success in our asana practice, in terms of how it will make us look or feel, or if we are clinging to our fears and holding ourselves back from giving 100% to the enjoyment of the posture.

5 ways of incorporating aparigraha into daily life
– Downsize, declutter, and practice minimalism
– Share with gratitude
– Forgive and let go
– Prioritize self-care
– Share and give away your rights too

Practicing aparigraha and living a life of simplicity does not mean that we don’t care for our loved ones or that we deprive ourselves of the comforts, pleasures, and joys of life. Neither does simplicity mean poverty. On the contrary, aparigraha frees us up to be immersed in
appreciation and reverence for our lives and relationships.
We are asked to let go of the craving and clinging, but not the
enjoyment. If you feel a lack in any area of life, immediately start
practicing aparigraha. It will not only bring abundance and freedom but will also nurture sharing and caring.

In short, go with the rhythm of life, and enjoy the ebb and flow of the moment. Take only what you need. Love with all of your heart.
But know that the only constant factor in life is change and to
experience life to the fullest, we need to stay present. Let go. Breathe.
~ Art of Living

Monday 12.09.
Free Flowing Breath
Slow Flow

Wednesday 14.09.
Smoothly Flowing from Asana to Asana
Continues Flow

Thursday 15.09.
Open Theme
Yogis Choice

Friday 16.09.
Enjoying Transitions & Challenges
Flow

A week of letting go with the breath leading!

Love,

Nicole

My dear Yogis and Yoginis,

This week I want to share different thoughts on the forth yama
Brahmacharya.

“Every three minutes mother earth desires to create. A tantric yogi must channel this energy for divine purposes. Make every thought, word and action sacred, avoiding fantasies that develop the little self’s world and keep one from living in the moment.”

~ Alan Finger 
(How to expand the little self to merge into the big self)


“Brahmacharya – the moderation of the senses – is one of the key
practices yoga offers for managing sensory cravings. It is the fourth of five yamas, or restraints, which help us cultivate self-awareness and transform habits that are out of sync with our spiritual aspirations.

Literally, brahmacharya translates as “walking in God-consciousness.” Practically speaking, this means that brahmacharya turns the mind
inward, balances the senses, and leads to freedom from dependencies and cravings.
Yogis tell us that when the mind is freed from domination
by the senses, sensory pleasures are replaced by inner joy.

Brahmacharya practices range from the very structured to the highly intuitive. A person who craves candy bars may need to impose a limit of one per day. Yet that double-decker chocolate cheesecake might be just right for a special occasion. In a world overwhelmed by stimuli, making wise choices about the books and magazines we read, the movies we watch, and the company we keep will help us conserve
energy and keep our mind focused and dynamic. Being moderate in sensory activities so that we don’t dwell on them, staying committed and faithful to one partner in a relationship that is mutually supportive – this is the middle path of brahmacharya.” 

~ Yoga International

Montag 05.09.
Flow into your Happy Place
Flow

Wednesday 07.09.
Heart-Breath Connection
Slow Flow

Thursday 08.09.
Open Theme
Yogis Choice

Friday 09.09.
Rock and Roll Flow
Flow

What are your cravings?

Love,

Nicole

My dear Yogis and Yoginis,

This week is about Asteya – non-stealing, non-possessiveness

“Do not steal possessions, emotions or time from others.
People steal when they feel incomplete. Find joy in what you have and feel the completeness of the Big Self.”

~ Alan Finger 
(How to expand the little self to merge into the big self)

INTERPRETATIONS OF ASTEYA AND HOW IT’S APPLIED

“Sure, you’d probably agree that most human beings aren’t thieves. And while the surface level example of asteya (not stealing material possessions from other people or places) is usually easy enough to
follow, there are other forms of stealing that can be a bit more
challenging to always uphold. 

You may even be unknowingly stealing in your daily life:
taking credit for someone else’s work, hoarding more than you need, unintentionally taking things from work (pen, notepad).
(Hey, if you didn’t know, you didn’t know — no judgment.
We can all learn and improve.) 

There are many layers to asteya and understanding how to actively practice can be beneficial to both your yoga practice and
your daily life. 

When combining non-stealing with yoga, remember to give yourself enough time (before, during and after) to wholeheartedly dedicate to your practice. For example, if you attend a group yoga class, being late (and all of the disruption that comes with it) is stealing time and peace from yourself, your yoga teacher, and your fellow yogis.

While on the yoga mat, moving from one asana (pose) to another, it’s common to become distracted by others in the class: one person is
incredibly flexible; someone else is flowing through each pose with her eyes closed. It’s impressive and sometimes intimidating. 

This awareness may produce thoughts of envy and insecurities about your own abilities. That insecurity may push you to do more than what your body can handle because you desire to look a certain way
in a pose.

Pushing yourself beyond your edge for the purpose of perfection is not serving your needs and can result in unnecessary pain and suffering due to injury. Concerning yourself with what others are doing only distracts you from being in the present moment and feeling the
beautiful complexities within your own body — it’s stealing your own peace of mind and enjoyment of the practice.

The fact is, every human being is unique and most will look differently in poses. Show yourself some love and compassion by setting healthy boundaries of thought and allow yourself to move through asanas
(and life) at your own pace.”

~ Brett Larkin Yoga
(click the link if you would like to read more)

Monday 29.08.
Peace of Mind
Flow

Wednesday 31.08.
Playing the Edge
Flow

Thursday 01.09.
Open Theme
Yogis Choice

Friday 02.09.
Eyes Closed
Slow Flow

Still working on not stealing your time by not finishing class on time! 🙂

Love,

Nicole

My dear Yogis and Yoginis,

This weeks Yama is Satya – non-lying, truthfulness.

“Lying creates confusion and the inability to perceive guidance from the Big Self. The little self gets trapped in lies. Speak, think and act truthfully and you will have clarity in life.”
~ Alan Finger
(How to expand the little self to merge into the big self)


The Four Gates of Speech
As a guide, the Four Gates of Speech, which evolved from the third action in the Noble Eightfold Path of Buddhism, offer a litmus test for delivering spoken words.

Are they true? 
Beyond the factual verity of your words, they must be spoken with
intention and clarity. A lie, no matter how trivial, disconnects us from higher consciousness and creates an entry point for self-doubt – if we know we are capable of lying, we lose the ability to trust ourselves and our instincts.

Are they necessary? 
Consider whether your words add value to a given situation or whether it might be prudent to listen instead.

Is it the right time? 
Take a moment to understand whether the person you are speaking to is ready to receive your words. Be patient if the timing isn’t right, your message will land most gently when it is.

Are they kind? 
Finally, and perhaps most importantly, be kind. Ahimsa is offered as the first yama to be observed above all others and the last gate of speech as a final checkpoint before we are cleared to speak.
Words without kindness are unconstructive, even when engaging in
challenging conversations. If your words cannot be delivered from a place of kindness, go back inside and evaluate how you might identify words that better reflect your true nature.
~ Laura Hand
(Excerpt from “Satya: Truth in Practice”)
https://www.gaia.com/article/satya-truth-practice


The Three Universal Truths:
1. Everything is impermanent and changing 
2. Impermanence leads to suffering, making life imperfect
3. The self is not personal and unchanging

The Four Nobel Truths:
1. All life involves suffering
(the Truth of Suffering)
2. Suffering is caused by desire and attachment
(the Origin of Suffering)
3. Desire and attachment can be overcome
(the Truth of Cessation)
4. The way to overcome them is by the Eightfold Path
(the Truth of the Path)
~ www.bbc.co.uk

Monday 22.08.
Heart & Lungs
Slow Flow

Wednesday 24.08.
“Open” Twists
Flow

Thursday 25.08.
Open Theme
Yogis Choice

Friday 26.08.
“Closed” Twists
Flow

A lot to worth to think and contemplate about, isn’t it?!

Love,

Nicole

My dear Yogis and Yoginis,

The general known translation for Ahimsa is non-violence,
non-injury. I just read Ghandi translated it as love.

Way back in time I did my yoga teacher training in NY; it was taught in the Buddhist tradition. During that time I also went to another
studio to take class. It was called “Yoga Zone”, then Be Yoga and later ISHTA where they taught tantra yoga. Most yoga studios in those days were rather simple and purpose fulfilling. At the upper east side where life and the stores were more upscale and this studio was placed, it didn’t quite fit the criteria.

I remember going there once a week in the morning when the owner Alan Finger would teach class.
The room packed with people and him sitting on his podium looking like Santa Claus with his rosy cheeks, white hair and beard and genuin smile on this face. Right and left of him were these gorgeous looking young women seated to assist him for the asana part of the class.
I was amazed and surprised to see the first rolls of people filled with dedicated older ladies from the upper east side. So with other words a very mixed crowed.

He would lecture the first 20-30 min. on different subjects.
I liked how he explained things and made them for everybody
approachable. One of the teachings from him stayed with me till now. It is the one of the Yamas (restrains) and Niyamas (non-restrain), you all probably have heard of them or maybe even studied them.

“Refrain from hostility in speech, thought and action.
Practice non-harm to yourself, to others and to things. Violence and hostility strengthens the ego, keeping one ignorant of the Big Self. Practice gentleness, compassion and unconditional love.”
~ Alan Finger
(How to expand the little self to merge the big self)

I would like to share with you the next weeks the other Yamas as well and maybe you can take the time to reflect and see how it applies to your life or could improve the quality of it.

Monday 08.08.
Revitalize the Spine
Flow

Wednesday 09.08.
Flow into Balance
Flow

Thursday 10.08.
Open Theme
Yogis Choice

Friday 11.08.
Side-Body Opening for Easier Breathing
Slow Flow

~~~~~~~~~~~~

Monday 15.08.
How do you want to feel
Flow

Wednesday 17.08.
Suspended & Supported
Slow Flow

Thursday 18.08.
Open Theme
Yogis Choice

Friday 19.08.
Moving Stagnant Energy
Flow

I hope you enjoyed the little excursion in to my yoga past 🙂
Come and create some peace for yourself and the world!

Love,

Nicole

My dear Yogis and Yoginis,

I was recently part of an online class and it was said that humans are the only creatures that can feel empathy at will. I think that is a very powerful statement/fact.

It is easy to feel sympathetic. I think this response is mostly influenced and lead by the brain that’s why also judgment takes place. Trying to come up with solutions for the other person or to finding something positive to counterbalance the suffering the other one endures.
It creates a gap and distance between you and the other person.

When being empathetic you can feel and emotionally understand where the other person is at. Sometimes all what needs to be done,
is being simply there and holding that space even if it feels
uncomfortable for you not to be able to do anything or
to have a solution.

All of this is most likely nothing new to you and could be of course much more explained and explored. This is a great little video showing the difference: https://www.youtube.com/watch?v=KZBTYViDPlQ

It is said that one can learn to be more empathetic. But if we train
ourselves how we can be better reacting and be more supportive next time, it is again approached mainly by the intellect.
So that made me think that everything actually starts and ends with oneself again.

How much empathy are you really allowing yourself to feel when you are “in a dark” place for yourself?
In this world or time we are not much encouraged to have or
experience the feelings of suffering.
Isn’t it more like – move on, get over it, there is no time or space for this, what will the people think or say?

I believe you can only feel true empathy to the extend you allow
yourself to feel it in your own heart and life.
This doesn’t mean one resides in that space “forever”, but it needs to be acknowledged and felt.
Then it can leave your body and not haunt you later.

No better place to practice that then in your safe spot, your yoga mat and in your all embracing online yoga community 🙂

Monday 01.08.
Caring Breath
Slow Flow

Wednesday 03.08.
Spacious Heart – Open Hips
Flow

Thursday 04.08.
Open Theme
Yogis Choice

Friday 05.08.
Grounding Safety
Flow

Can’t wait to see you beautiful beings in my class!

Love,

Nicole

My dear Yogis and Yoginis,

I would like to share with you some thoughts about love expressed by different people. Going beyond the usual romantic and conditional love we are mostly surrounded by.

“Love is one of the universal experiences and also one of the most mysterious. That’s because it means different things
to different people.

There’s a power that can be found in a very precise kind of love that’s already within us – it’s something we must acknowledge,
embrace, awaken, and accept in our own lives.
This is what the wisdom of our ancestors said as well.
There’s something within us, and if we can embrace what already
exists, it heals us and transcends the great suffering in our lives.
If we don’t accept it, sometimes we succumb to the pain and suffering that comes from the inability to love and the inability to love
ourselves.

The key is that the role we allow love to play is a choice.

We will all have hurt because all things are impermanent, personal tragedies and suffering – the choice is what do we do with the pain and suffering.
It’s about our ability to awaken a force that already lives within us, to find the strength from that force to give new meaning to those hurts, and when we do that, we find the highest levels of our
personal mastery.
Often, the people who are willing to love and are willing to love on the deepest levels are those who have been hurt deeply and learned to transcend the hurt. That power frees us.

What are the emotional blocks, the psychological dams that we’ve put up?
When we want to love, our job is to find everything about ourselves that is not love. When we do that, all that’s left is love.
The difference between our primal capacity to love and the
perceptions of love that we hold today is the distortion that brings us suffering, disappointment, and fear.

When we create heart-brain harmony, we’re also opening a channel to move beyond judgment and the polarity of the mind. In the polarity organ, you are always going to have good/ bad, right/wrong,
success/failure, worthy/not worthy. This is the way of thinking that creates the suffering.

Shanti Ishta (Cherokee) – “The single eye of the heart.” Discerns right and wrong without the judgement of right and wrong.”

~ Gregg Braden (The Wisdom Codes)

“Strive to make your love greater than your need, and let love be the most powerful force in your life. Then nothing can overcome you.”

~ Kate McGahan, Hospice counselor

“Your task is not to seek for love but merely to seek and find all of the barriers within yourself that you could build against it.”

~ Rumi

Monday 25.07.
Overall Love
Flow

Wednesday 27.07.
Loving Kindness
Slow Flow

Thursday 28.07.
Open Theme
Yogis Choice

Friday 29.07.
Self-Love
Flow

I truly love our online yoga community 🙂

With gratitude,

Nicole