Beautiful Fallen Angel Pose

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Step 1


Begin in a toe-stand position, you heels off the floor and the ball of your feet firmly grounded on your mat

Step 2


Point your knees to the right side then fold your torso over to your left. Bring the right elbow, to press against your outer left thigh, near your knee, then firmly plant your palms on the mat

Step 3


Pull your abdomen in toward your spine to create space to deepen the twist, push your torso away from the mat and slowly bend your elbows. You can use your elbows as shelves, gently tucked under your left hip and left knee

Step 4


Lean forward slowly shifting the weight over to your arms and shoulders, Lower your left cheek  to the mat finding your balance and comfort within the posture before lifting your feet off the mat, one by one into side crow pose

Step 5


Pivot your hips so that they rise. Extend your right leg upward then point the left toes to the right knee, sink your chest down as close to the floor as comfortably possible. Hold this posture for 15 to 20 seconds with deep, smooth and slow mindful breathing.


Enjoy your practice and thanks for reading! Namaste.




Energy Alignment – The 7 Chakras

What are Chakras?

There are 7 main ‘energy centers’ or Chakras in our bodies. These chakras can become blocked and out of balance by built up emotional, physical or spiritual tension. Chakras are points in our bodies where we absorb, receive and release energy throughout our lives. Practicing asanas that correlate to each of these energy centers can unclog built up tension, allowing the proper flow of energy.Muladhara (Root) Chakra

  • Muladhara Chakra (Root)

    The root chakra is identifies with the element earth and the color red. Muladhara chakra focuses on our survival needs, the feeling of being grounded and bodily care. Asanas associated with the root chakra are Uttanasana (Standing Forward Fold), Paschimottanasana (Seated Forward Bend), Adho Mukha Svanasana (Downward Facing Dog) and Tadasana (Mountain Pose).

Paschimottanasana / Seated Forward Bend


  • Svadisthana Chakra (Sacral, Hips)

    The sacral chakra identifies with the element water and the color orange. Svadisthana chakra focuses on sensuality, pleasure, ‘going with the flow’ and embracing experiences in life. Asanas associated with the sacral chakra are Bound Angle Pose (Baddha Konasana), Pigeon Pose (Eka Pada Raja Kapotasana) and cow Faced Pose (Gomukhasana).

    Bound Angle Pose / Baddha Konasana
  •  Manipur Chakra (Solar Plexus) 

    Manipura is the third Chakra which identifies with the element fire and the color yellow/gold. The Solar Plexus chakra focuses on the power of transformation, self esteem and the assertion of will power. Asanas associated with the Manipura chakra are Warrior I, II and III, Marichi’s Pose (Matsyendasana), Boat pose (Navasana) and Sun Salutations (Surya Namaskar).

Warrior II / Virabhadrasana II
  • Anahata Chakra (Heart)

    The anahata chakra is the fourth chakra which is the bridge between the lower three chakras (Physical) and the three higher chakras (Metaphysical). It identifies with the element air and the color green. The Anahata chakra focuses on love, opening up and leading from the heart and not the head. It is positioned at the core of our soul (the heart). Asanas that revitalizes this chakra are Cow Faced Pose (Gomukhasana), Garudasana (Eagle Pose) and backbends.

    Upward Salute with Backbend / Urdhva Hastasana
  • Visuddha Chakra (Throat)

    The throat chakra is the fifth chakra and it is the first chakra to focus on the spiritual plane. Vishuddu identifies with the element sound and ether, the color is blue. The throat chakra focuses on our will, inner truth and our ability to present our voice to the world. Asanas associated with this chakra are Camel Pose (Ustrasana), Plough Pose (Halasana) and Shoulderstand (Sarvangasana).

    Camel Pose / Ustrasana


  • Ajna Chakra (Third Eye)

    Ajna chakra is the sixth chakra in the chakra system and the second chakra of the metaphysical plane. The Ajna chakra is the spiritual eye and it focuses on seeing beyond the physical, enhancing creativity, clairvoyance, and intuition. Asanas that enhance the ajna chakra are forward bends.

    Balasana / Child’s Pose
  • Sahasrara Chakra (Crown)

    The crown chakra (thousand petaled lotus) is the seventh chakra and it is the symbol of purity and spirituality and provides the direct connection to our Divinity.The Sahasrara chakra is associated with the element of thought and the colors white and violet. As we think we create our reality so this chakra focuses on our power of thought and creation, it is the highest function of the mind. To enhance the function of this chakra, meditation is the best yogic practice. Meditiation may be done in a number of seated asanas like the Lotus Pose (Padmasana),  Adept’s Pose (Siddhasana) and Thunderbolt Pose (Vajrasana).

    Thunderbolt Pose / Vajrasana

If you work at a desk this is for YOU!!

If you work at a desk this is for YOU!!
I always end up hurting after a work shift because of the constant use of the computer and having my arms stretched out in front of me to type or use the mouse. This is a sequence that I use myself (among others) to alleviate tension in my upper neck and shoulders. I hope it help you out as well!
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Dragonfly or Parsva Yogidandasana is a g

Dragonfly or Parsva Yogidandasana is a great arm balancing posture the acutely tunes our balance and concentration. It tones and strengthens the shoulders, arms, back, abdomen and legs while adding a deep hip opener.
This versatile posture has many awesome physical benefits but it is also great for boosting your inner strength and pure drive! Are YOU The One Blocki Are YOU The One Blocking Your Path?: “Smile in the face of opposition…” by ShaYoga (Shay Mitchell)
“Greatness lies within” – Unknown

Are YOU The One Blocking Your Path?

“Smile in the face of opposition…”

Baddha Konasana 1In our journey to expressing ourselves fully and confidently there will always be resistance, resistance from influences outside of ourselves as well as from the inside.

Yes sometimes WE are the only person or the only obstacle blocking our path, which in turn block our spiritual and mental development and evolution…

“How do we over come this obstacle?”

We smile in the face of opposition, prove every doubt about ourselves wrong! Be the best version of you by being better to yourself.

Nurture your soul, nurture your mind and nurture your heart. This nurturing energy you give to yourself will teach you how to be the same to the ones close to you and anyone that comes in contact with your energy. Be yourself 100% no matter who can’t handle it.  You will attract your tribe and you will be accepted as you are. A perfect child of the cosmos. Namaste.


Are You Wasting Time? Or Seizing The Moment?

A question i like to often ask myself is, “Am I making the most of this moment?”

I like to make every second of my life count for what I believe in, not what others believe in. I live from the heart

The point is >>> Love yourself, be happy, give yourself time, time to grow, time to love, time to heal, time to be yourself, time to relax so that your heart and soul will be nourished and at ease… Yes we must always make time for ourselves but never forget to sieze the moment, be true to you and chase your dreams!

#ShaYoga #YogaWithShay

Leg Behind the head- drawing 1

Just a reminder to Listen!

Hello my friends!
We sometimes go through life not paying attention to the hints the universe gives to us…
This is just a reminder to let your intuitive voice be your guide always. Do not rely on external forces to choose and guide your path, the soul knows what the soul needs, act on what you FEEL. 💞

📷 Video Demo: these are some of my favorite warm ups to access deeper backbends. They are also great for posture improvement as well as shoulder and back pain relief!
#ShaYoga #YogaWithShay #YogaBenefits

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Check out my Get Moving session on Fitbit Coach!

just finished a great workout with @Fitbit Coach, my new workout obsession. I love that I can do this workout anytime, anywhere – you should try it! 5 stars!

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