As a yoga teacher, one of the most common issues I see students grapple with is finding stability – whether it's in a foundational standing pose, a standing balance, or the exhilarating journey upside down. We often focus on external alignment cues, like engage the hips and ground the feet but there's a powerful internal tool, that can profoundly transform your practice: Uddiyana Bandha.
Breath work or Pranayama is one of the best tools yoga has to offer. Breathing techniques can be used to calm our bodies, minds, and emotions
If you've ever felt stuck, overwhelmed, or frustrated with where you are, the problem isn't you. The problem is the power you give to other people. Two simple words—Let Them—will set you free. Free from the opinions, drama, and judgments of others.
The hips are central to many movements, acting as a bridge between the upper and lower body. Good hip mobility allows for smoother, more efficient movement in activities like walking, running, jumping, and squatting.
Becoming the Love of Your Own Life: A Journey to Self-Acceptance and Fulfillment
We often search for love outside of ourselves—seeking validation, companionship, and happiness in others. But what if the greatest love story of your life was the one you built with yourself? Being the love of your own life isn’t about rejecting relationships or isolating yourself; it’s about cultivating a deep, unconditional love for who you are. When you truly embrace and appreciate yourself, every other relationship in your life benefits.
As a yoga teacher, one of the most common issues I see students grapple with is finding stability – whether it's in a foundational standing pose, a standing balance, or the exhilarating journey upside down. We often focus on external alignment cues, like engage the hips and ground the feet but there's a powerful internal tool, that can profoundly transform your practice: Uddiyana Bandha.
Mobility strengthens the muscles around your joints while improving your range of motion. It helps you:
✅ Reduce knee, hip, foot, and low back pain
✅ Improve posture, balance, and confidence
✅ Move better on stairs, trails, and uneven ground
✅ Stay active and independent as you age
Think of it as joint insurance: the more you build now, the more freedom you’ll have later..
Try these gentle, joint-friendly exercises you can do from home—no equipment needed. All four build strength and flexibility where you need it most: feet, hips, glutes, and core.
Targets: outer hips, glute medius, lateral balance
✅ Why it works: Strengthens the small stabilizing muscles that keep your hips and pelvis aligned when you walk, hike, or balance.
Targets: glutes, hamstrings, and lower back control
✅ Why it works: Activates your back body chain, helping support posture, reduce back pain, and improve walking gait.
3. Seated Leg Lifts (for Core & Hip Flexors)
Targets: quads, hip flexors, lower abs
✅ Why it works: Builds core stability and leg strength for safer walking, stair climbing, and balance control.
Targets: foot joints, arches, and ankle range of motion
✅ Why it works: Wakes up your feet, improves balance, and helps reduce stiffness in arches and ankles—especially important for walkers, golfers, and pickleball players.
Final Thoughts
Mobility isn’t just something you work on when you’re hurt.
It’s how you protect your body before problems start.
The best part?
You don’t need to be “fit,” flexible, or pain-free to start. These movements meet you where
Want More?
Join an live class online or in person.
Stay active. Stay confident. Stay YOU.
Janice Sherman
Yoga, Strength & Mobility Coach for Adults 50+
Helping you move better, feel better, and live the life you love.
Hip Mobility
Becoming the Love of Your Own Life: A Journey to Self-Acceptance and Fulfillment
We often search for love outside of ourselves—seeking validation, companionship, and happiness in others. But what if the greatest love story of your life was the one you built with yourself? Being the love of your own life isn’t about rejecting relationships or isolating yourself; it’s about cultivating a deep, unconditional love for who you are. When you truly embrace and appreciate yourself, every other relationship in your life benefits.
I was recently certified in Reiki level 1, self healing and Reiki level 2, the ability to heal others. I had experienced Reiki healing from Reiki Master, Amy Kaufman , and I was curios about the process. I was a bit skeptical at the beginning and wanted to know “I Reiki Real? The whole experience was so amazing, I wanted to share it with all of YOU!
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I have now been teaching for over 10 years and one of the main issues that keep students from coming to yoga is wrist and shoulder pain. These issues can be chronic i.e. osteoarthritis or they can be acute i.e. broken elbow. The good news is, none of these problems need to prevent you from practicing yoga.
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