The gluteus medius is often one of the most overlooked muscles, yet it’s crucial for overall stability, especially during activities like walking and running. Located on the outer surface of the pelvis, the gluteus medius is responsible for stabilizing the hips and pelvis, ensuring smooth and efficient movement. When it’s weak or neglected, it can lead to a chain reaction of issues, from poor posture and instability to more serious injuries like knee pain, lower back strain, or hip problems.

In yoga, breathwork is often seen as a gateway to deeper healing, peace, and vitality. Yet, while breath is crucial, it’s important to recognize that it is not synonymous with prana. Prana, a Sanskrit term meaning "life force," is the vital energy that flows both within us and all around us. It animates our body and mind, influencing every aspect of our existence. We can nourish prana through our actions, thoughts, emotions, the food and drink we consume, and the breath we take. In this way, prana transcends breath itself—it is the essence of our being, shaping our mental, physical, and spiritual well-being.

Welcome to October and the transformative season of fall.Fall is a time of deep change, where nature slows down, preparing for the stillness of winter. As the days shorten and nights grow longer, we're invited to turn inward, reflecting on our inner world. It's also a season of releasing and letting go, something we can learn from the trees. Just as leaves fall to the ground, leaving the tree bare and vulnerable, we too can shed what no longer serves us, making space for new growth and transformation.

I didn’t have a good relationship with my dad. He made a lot of mistakes—too many to count. But the truth is, many parents do. I’m not a parent myself, but I imagine it must be one of the hardest tasks in life. It seems like, in one way or another, most parents inevitably impact their child’s ability to live a functional life. Whether it’s from unhealed wounds they unknowingly pass on or their own shortcomings, being a parent is complicated and mostly it is imperfect, just like everything else in life.

When I was younger, I had a talent for being impatient. I wanted everything instantly, and when life didn’t unfold the way I wanted, frustration quickly followed. I expected life to work like a fast-food drive-through: you ask, and you immediately receive. Looking back, I realize that this mindset is common among the young. Patience isn’t something we're typically born with; it's something we grow into, a skill we cultivate as we age. The rush to “arrive” somewhere begins to fade as we understand that life, like a tree, takes its time to mature, and sometimes, we simply need to wait for the right moment.

I sometimes find myself avoiding what's happening within me. Even though I know I need to face my feelings, thoughts, and inner struggles, I often procrastinate, finding distractions to delay that confrontation. It’s easier to stay busy or focus on external things than to dive into the uncomfortable truth of what’s really going on inside. There’s a resistance to facing the emotions or thoughts I’ve been pushing aside, perhaps out of fear of what I might find or simply because it feels overwhelming. But deep down, I know that in order to heal and move forward, I have to stop avoiding myself.

It takes courage to embrace imperfection. It takes courage to show up as you are, to speak your truth, and to release the need for others’ approval. I’ve struggled with perfectionism my whole life. It held me back, made me procrastinate, and caused me to miss opportunities, leaving me with very little space to move freely. Only when I began practicing yoga and meditation did I start to see how perfectionism was blocking me from exploring new adventures and following my bliss.

It took me a long time to get to know myself. I’m pretty sure there’s still so much more to discover, but at this point in my life, I can confidently say that I know myself well. This journey hasn’t been easy—it’s been a winding road filled with challenges, wrong turns, and unexpected detours. A journey where I met the wrong people but also the right one. Each person I encountered, whether they stayed or left, taught me something about myself.

A few weeks ago, I wrote about the meaning of Child’s Pose in yoga—a posture that embodies the essence of rest, recharge, and surrender. It’s a reminder that taking time to pause is as crucial as the active moments in our lives. But this week, as I spend time on vacation in the heart of nature, I found myself struggling to give myself permission to take a break, to accept that I deserve rest and I’m finding myself deeply immersed in the lesson of rest in a new and powerful way.

In a world that often celebrates boldness and outgoing personalities, introverts may sometimes feel like their quieter nature is undervalued. However, introverts bring a unique perspective to the table, often seeing the world through a lens of reflection, deep thought, and careful consideration.

In a world that often prioritizes external achievements, it’s easy to view yoga as another activity where success is measured by how well we can twist, bend, and balance. However, true success in yoga goes beyond the physical form—it’s a journey of inner growth, self-discovery, and transformation where we learn from our mistakes, we overcame challenges and we become stronger, more flexible, more resilient not just physically but also mentally.

Pride, often perceived as a double-edged sword, holds the power to either uplift or hinder us. Its dual nature depends on how we understand and channel it, shaping our experiences and interactions in profound ways.

Child's Pose, or Balasana, holds a special place as a restorative posture. This simple yet profound pose is designed to relax the body, calm the mind, and bring attention to the breath. As a forward bend, Child's Pose is a gentle invitation to turn inward, offering numerous physical, mental, and spiritual benefits.

Today I want to share my thoughts on a book I recently finished reading: The Invisible Kingdom by Meghan O'Rourke. It's a profound exploration of chronic illnesses and those without a specific diagnosis. I feel compelled to share my insights on this book because managing my chronic conditions is a significant part of my healing journey, and for me, yoga extends far beyond the mat. Yoga is what we practice in everyday life—through our choices, actions, and directions.

Some say that Savasana, or Corpse Pose, is the most difficult posture in yoga. This assertion rings true for many because Savasana is fundamentally about letting go, and letting go is indeed one of the most challenging tasks we face in life. In Savasana, the practice of release begins with surrendering control over our breath. Initially, we focus on the natural rise and fall of the breath without attempting to manipulate it. This simple act of observing the breath without interference can be surprisingly difficult, especially for those accustomed to holding onto control in various aspects of their lives.

Every time you attend a yoga class, it's important to view your yoga teacher as a guide in a practice that is deeply personal and entirely adaptable to your needs. Each yoga class can vary in intensity—from challenging to gentle—depending entirely on your preferences and how you approach it. The key is to listen to your inner voice and discern what your body, mind, and soul require to feel good in that moment. How can your body best benefit from this practice? What about your mind and your soul? These questions can help you tailor your yoga experience to enhance your overall well-being.

I read an article months ago where an ecologist discovered that trees are "social creatures" that communicate and cooperate, offering valuable lessons for humans. Trees are linked by an underground network of fungi, resembling neural networks in the brain. They share critical information for the health of the entire forest, warning each other of danger and sharing nutrients to stay healthy. When my students perform Tree posture, I like thinking of them as a forest, feeling interconnected and understanding that helping each other benefits the whole community and the world.

In a yoga class each individual brings a unique history, a tapestry of experiences, injuries, and energy levels that shape their practice. As I guide my students through each pose, I am reminded of the profound lesson my own practice and my own injuries taught me: yoga is not a one-size-fits-all journey. It is a deeply personal practice, where alignment is subjective and intimately tied to our body structure and personal history.

The Sun is a brilliant star at the center of our solar system and it's the largest, brightest and most massive object in the system and the source of energy that sustains all living beings. Its presence is a constant reminder of the interconnectedness of all living things and the delicate balance that sustains our planet. In yoga, there exists a beautiful ritual known as the Sun Salutation, known as "Surya Namaskar" in Sanskrit, a practice through which practitioners greet the sun, expressing gratitude for its warmth, and light, which sustain life on Earth.

In yoga, our mat becomes a personal battlefield. Unlike traditional battles, where the enemy is external, the true adversary in our practice is often our own mind. Doubts, fears, and distractions can arise, challenging our focus and determination.

Yoga is not just about physical exercise; it’s a holistic practice that integrates the mind, body, and spirit. To truly benefit from yoga, it’s essential to go beyond the surface and explore the deeper layers of each pose and practice. This philosophy shapes my teaching style, encouraging students to cultivate mindfulness, patience and presence.

In a world where conformity often feels like the path of least resistance, embracing our true selves can be a radical act of self-love and courage. Each of us is a unique blend of quirks, talents, and experiences that make us who we are. Yet, too often, we feel the pressure to hide our “weird” side to fit in or be accepted. It’s time to break free from these constraints and celebrate our uniqueness unapologetically.

One of the most potent tools in the realm of healing is sound (and music) —a universal language that speaks to the depths of the human soul. Whether it's the soothing strains of a melody or the rhythmic beats of a drum, sound has the power to evoke emotions, shift consciousness, and induce states of deep relaxation and meditation.

Setting an intention, a personal resolve, or what in Sanskrit is called "sankalpa", enhances your yoga experience immensely. It's a statement that you can call upon to remind you of your true nature, guide your choices and live your life in a more healthy and meaningful way.

I haven’t been gentle with myself in the last year and a half. I ignored my body’s needs and I instead decided to live one of the most stressful period of my life, eating way too much refined sugar and empty carbs, and not allowing myself to recharge and nurture my body and soul.

I've been grieving in the last 3 weeks. On and off. But when did I really start grieving? Was it only 3 weeks ago when Ozzy died? Was it when Ozzy started coughing and no medication was helping him? Was when he stopped walking years ago and I realize that he was getting old? It was when I got him when he was 2 months old and I felt so vulnerable to the thought that he could die?

We can experience love in many ways — romantic, friendly , familiar, pet love, self love, for art hobbies etcetera and in every form love is a is a choice we make everyday choosing actions that keep love alive instead of killing it. You can choose to pursue it or not.

I had to say goodbye to my dog Ozzy today. He was with me and one second after he was gone. His body was still and I could't feel anymore his body expanding and contracting from his breathing under my hand. I gave him last kiss , maybe two, maybe more and I left. They will give me the ashes in 3 weeks but you never know if they will give me his ashes or the ashes of a random dog. While we were waiting for the doctor I told him " Thank you , for all you taught me, for this 16 years of love" . I said him thank you several times and I asked him to visit me sometimes, to give me some signs that he is somewhere around me, running again. I gave him so many kisses and caresses and I still wish I gave him more... more of everything.

When you leave the Hermit energy almost all the times you enter, even just for a brief period of time, in the World energy. After all the solitude, the introspection, the wandering alone in the forest, the diving in cold lakes, you come out of your cocoon with a new curiosity, with an openness to enjoy the mundane world, to meet people, travel, explore, see what's out there. You want to be part of something. You probably don't know what yet but you are willing to find it out. But without hurry. You find curiosity in this part of the journey, but the kind of curiosity that has patience and goes with the flow. Curiosity in the waiting, in not knowing, in wondering what comes next, in the process.

In the last month I've been walking into the energy of The Hermit a lot. I've been exploring the energy of other cards too but this one is the one I felt more comfortable to be in and it is also the one that has been my guide in exploring the energy of other cards with more awareness. It gives me the time to be present with what I want to discover, what I need to know, what I am searching inside me.

Oh Happiness... this universal pursuit, something we all strive for in our lives. It may seem elusive at times, but the truth is that when we realize that happiness is not a destination but a journey, a mindset, and a commitment, everything changes, our whole world becomes brighter because we realize that happiness is where we are walking, it's everywhere around us and most of all happiness is in us.

Change is an undeniable truth that often evokes mixed emotions. While many of us may resist change due to its uncertainty, embracing it is essential for personal growth and overall well-being. This fundamental concept is known as impermanence, a cornerstone of various philosophical and spiritual belief systems, such as Buddhism and Taoism.

I've studied the Dao and Yin Yang for so long and founding myself in the middle of this pure energy of opposites has been the most powerful experience of my life. You can study a philosophy or a concept for you entire life, but only when you experience it you can truly understand its true essence.

My healing journey began in 2011 when I started experiencing health symptoms that entirely distrupt my life. At first, I brushed off the fatigue, occasional pain, and persistent discomfort, attributing them to stress and a hectic lifestyle.