After 13 incredible years of teaching yoga, both in-person and online, I've clocked in over 5,000 hours on the mat with amazing folks like you.

Now, stepping onto your yoga mat is a personal journey, and I want you to know a few things from the heart:

First off, feel free to hit the pause button anytime during class. No pressure to finish – it's your practice.

Don't stress about nailing the fanciest pose. Mastering a simple skill beats tackling a complex one in a rush.

There's no one right place for you to feel a yoga pose in your body. We all feel our poses differently, based on where we are specifically weak, tight, or sensitive.

You don't need to follow along with the class. If something hurts, confuses you, or just feels off, it's better to go based on your own instincts. 

It's okay to feel emotional during class. When we move our bodies, we move our psychology. It's healthy to experience whatever spectrum of emotions come up during that time.

Yoga is less about what you do and more about how you do it. Pay attention to how you approach your practice, rather than what you're able to accomplish during it, and you'll find a greater sense of peace.

Don't be afraid to experiment. Try watching a class instead of doing it. Pausing a class to try out different options. Practicing the same class multiple times to go deeper into the material. Experimentation is what will help you learn and grow.

Set up your space so it feels right for you. Turn the lights off or on. Play music or not. Invite the pets and kiddos or claim this time for yourself. Heck, even turn on the TV and put on the game if you want. The important thing is that it feels right for you.

Tell me what's going on in your practice. Don't sugar coat it or go silent on me. I need your feedback to understand how helpful (or not helpful) I'm being as your guide.

Take ownership of wanting it and believing it's possible. No one else can do that for you.

Yoga has the potential to set you on a better path in life, but only if you approach it in this way.  

If you’ve ever had a negative experience during a yoga class, it’s probably because these rights weren’t honored, either because you didn’t know to claim this power or the teacher claimed it on your behalf. 

Either way, it’s time to rise up like the phoenix you are.