Mindful Yoga with Jen T.

It’s so easy to skip the while you’re traveling! Trust me, I skipped a few options this week. I’m so glad I made it this morning! I tried for the first time. It was the perfect amount of . I loved that we also took some rest poses and did a lot of work. You can’t beat the view either 🏝️ Thank you for a wonderful class, 💙

I had the opportunity to guide a yoga class for friends today. Such a fun morning! We started with pranayama followed by a gentle flow. After yoga, we had a nice lunch at Cava.

✨Sunday Reset Practice: May Schedule ✨

Sunday Reset returns weekly at 2pm pdt | 4pm cdt | 5pm edt. Since there are two holidays in May, we’ll shift to Saturday on those weekends. See below for a sneak peak of the practice and theme for each week. Mom had so much fun last time…she’ll be joining us again for family yoga on 5/7! This will be a family theme focused on gratitude for those we love (no matter what your family looks like💗)…please bring any family members you would like for no additional charge.

Sun 5/1 - Vinyasa Flow (Theme: Movement)
Sat 5/7 - Family Yoga (Theme: Gratitude)
Sun 5/15 - Yin Yoga/Meditation (Theme: Stillness)
Sun 5/22 - Affirmation Practices (Theme: Positivity)
Sat 5/28 - Gentle Yoga (Theme: Release)

Here’s the plan:
Every Sunday (or Saturday on holiday weekends) right here on social media, I will share a post/reel/story with one tool/practice. That may be in the form of affirmation, movement, breathwork, guided meditation, journal prompt, etc.

You can take that one step further and join me for a Zoom all levels yoga practice. This will be more like a workshop than a class. We will move together and then I’ll spend time explaining why I wrote the sequence plus give you guidance on how you can take what you’ve learned with you throughout the week. This will be a $10 investment each week and it will be recorded for those that are in different time zones. Reserve your spot by 30 minutes prior to start time through Venmo or PayPal [email protected]. Please include your email address with payment or DM me so that I can identify your payment ❤️

is the capacity to recover quickly from difficulties; toughness.

It has been a WEEK! lol but we made it…made a few hard life decisions…finished a significant work project…spoke up for myself and my team…said no when I needed to ✨ ✨…and overall I’m a little wiser from the experience. So for this journey! Now I NEED the of this weekend! Tomorrow in I’m excited to lead a guided for you and we’ll move through a sequence as well! 🧘🏾‍♀️ ❤️

✨Sunday Reset Practice: Gratitude✨

I’m going to do a series of multiple posts on Gratitude because it’s impossible to limit this practice to one post. It’s easy to dwell on what we don’t have or the things we strive for… one of the best ways to reset is to take time to be grateful for what we already have…no matter how small. People that are able to make gratitude a consistent practice are happier, more empathetic and have a higher self esteem. They are also more likely to be successful (ref. Forbes).

So here’s one thing you can do daily to practice gratitude. Take a moment to wash day to recall what you’re grateful for and write it down. We’ve talked about journaling in general and gratitude journals are very popular. I prefer to make it super easy! So I actually don’t like a separate journal/book for my gratitude practice…I tried that but rarely ended up using it. What I do is write 3 things I’m grateful for in my planner at the beginning of each day. This is typically after I practice meditation/movement and before I start my work day. It helps me start my day off in the best mindset.

Most important is to find a system that works for you. If a separate gratitude book is best…use that. Some people prefer to do this before bed rather than in the morning. Whatever is most convenient so that you’ll actually take the time to do it 🙏🏾

Do you already have a gratitude practice that works well for you you? I’d love for you to share it in comments below. If not, try it out and let us know how it goes.

Sunday Reset transitions to Weekend Reset next weekend. Since it’s Easter, I’ll be guiding a Family Yoga themed class with a very special guest…my mom ♥️ All levels and all ages are welcome. It’ll be fun to come together to move and breathe!

I’ll still post the Instagram practice on Sunday but I will do a few surveys to see the best day/time for the Zoom family yoga class. More details to come.

Reserve your spot for just $10 in advance (no later than 30 minutes prior to start time) through Venmo or PayPal [email protected]. Please include your email address with payment or DM me so that I can identify your payment ❤️

✨Sunday Reset Practice: Gentle Movement✨

Today during the workshop I will guide you through a gentle flow focused on spinal mobility. As a preview, here are five that can be helpful if you are dealing with any low back pain or discomfort. I’ll breakdown the flow and why these postures are important during the workshop.

Cat/Cow: a great warmup movement that gently massages the spine

Child’s pose: a gentle forward fold that relaxes and releases tension in your back

Reclined spinal twist: a supportive pose that promotes movement and mobility in the spine

Ragdoll forward fold: subtly lengthens the spine and releases tension in the low back

Crescent lunge twist (I also love the low lunge variation): this twist strengthens back muscles and increases back flexibility

✨Sunday Reset practice: Journaling ✨

We are going to start with journaling. It’s a powerful practice that can help you process your thoughts and feelings. I’m sharing a collection of 3 journal prompts in this post. You can do one of them or all of them. If you’re new to journaling, the first prompt is a great way to get started. I use the second prompt often when I’m feeling overwhelmed with work that I have on my to-do list. It helps me appreciate what I’ve accomplished and also reminds me of the creative state that helped me achieve that so I can recreate that sensation in the present moment. Finally, quality time with loved ones can be a huge stress relief. Find a quiet place and try these journal prompts. Let me know how it goes for you 🙏🏾 📔

Sit quietly for a few moments and notice your thoughts as they float by in your mind. Do this without judgment …try to simply watch and notice. Journal prompt: What does observation reveal to me about my thoughts?
Take a moment to look over the work you’ve done and to feel proud of it. Admire details that came while in the creative flow state and to feel grateful that your job allows you to experience this on a regular basis. Journal prompt: Describe the finished work and any sensations associated with it.
Spend time today a loved one being fully present …total engagement. This can be in person or by phone/FaceTime/Zoom. Journal prompt: This is how I spent my time with him/her, and how this time together made me feel.

Welcome to the Sunday reset! ✨

An opportunity to learn wellness tools that will help create a pause between weeks!

I appreciate the opportunity to pause so much especially when life feels busy and overwhelming (like it has for me lately). Utilizing wellness practices to stay present helps me start my Monday with a clean slate. I’m inspired to share those tools with you!

Here’s the plan:
Every Sunday right here on Instagram, I will share a post/reel/story with one tool/practice. That may be in the form of affirmation, movement, breathwork, guided meditation, journal prompt, etc.

Starting Sunday April 10th at 2pm pst | 3pm mst | 4pm cst | 5pm est, you can take that one step further and join me for a Zoom all levels yoga practice. This will be more like a workshop than just a class. We will move together and then I’ll spend time explaining why I wrote the sequence plus give you guidance on how you can take what you’ve learned with you throughout the week. This will be a $10 investment each week and it will be recorded for those that are in different time zones. Reserve your spot at anytime through Venmo or PayPal [email protected]. Please include your email address in the notes with payment or DM me so that I can identify your payment ❤️

I love having a toolbox to utilize when my body craves relief. Today, I found myself in a seated figure 4 at the end of my day without even thinking about it. When I noticed this, I realized how tired my hips felt.
That’s one of my favorite parts of the movement practice. When we practice movement regularly…we give our body the opportunity to learn and feel different poses. We start to appreciate how certain postures can counter some of the repetitive movement that our lifestyle sometimes encourages. It’s beautiful to me when I find myself defaulting into a physical stretch that provides relief in the present moment.
is a pose that helps loosen tight and ( 😂 ). You can do this pose reclined, seated or standing. I find so much relief in my outer hip in the pose. It’s great that you can decide how far to take the intensity of the pose. I actually stay upright (rather than fold in my upper body) because my hips are pretty tight…so I get enough of a stretch upright on this pose.

Have you tried this pose? Do you like it?

- another great pose to counter the tightness you get from spending a lot of time sitting 🪑

A few comments about the work of this pose. There is a tendency to sink forward in the pose. I find the focusing on opposing energy helps me in this pose. For example, grounding down into my feet firmly into the earth and using that energy to feel an upward lift of the chest keeps this pose active for me. That lifted chest helps remind me to roll my shoulder blades down my back. If you don’t find the floor under your heels, it can be helpful to place a folded blanket under the heels to bring the floor higher.

Another awesome modification is to stack blocks (or books) under your bottom to add support.

Doing this pose on the beach 🏝 is not required but I highly recommend it 😉

In moments of stress or overwhelm, I notice that my breath will sometimes get shallow. Something quick and easy that I find helpful is to breathe through my abdominal. To do this, sit comfortably and place one hand over my heart and one over my stomach. I start by paying attention to my breath (which automatically encourages me to deepen my breath). Then I slowly breathe in through my nose and slowly exhale. Your chest should remain still if possible.

You can also do this lying down. I like to close my eyes when I practice this.