YBM&S Wellness Studio

03/02/2026

03/02/2026

In class, I see this a lot: a student tries Surya Namaskar (Sun Salutation) and says,
“This feels uncomfortable… I can’t keep up… and something always hurts.”

Most of the time, it’s not that you “can’t do it.”
You just need slower Hatha pacing + cleaner setup so the breath can actually guide the movement. 🧘‍♀️☀️

Here’s the 12-step Hatha Sun Salutation the way I teach it—steady, breath-led, and beginner-friendly. ✅

Breath rule (simple):
Inhale to open/lengthen. Exhale to fold/press.

Quick fixes for the most common struggle points

Forward Fold feels tight: bend knees, keep a long spine (don’t force straight legs).

Plank/Chaturanga feels heavy: drop knees, lower with control—no “flop.”

Cobra/Up Dog pinches low back: keep hands by ribs, chest forward, shoulders away from ears.

Down Dog feels hard: bend knees, hips back, press the floor away.

How to practice

Follow the 12 steps with the breath cues in the chart

Go slow enough to breathe (Hatha style)

Do 3–5 rounds to warm up, or 1–2 rounds as a quick reset 🌿

If you want, drop a short clip—I’ll tell you the #1 tweak that will make your Sun Salutation feel smoother and more comfortable. ✨

03/02/2026

Fish Pose tutorial

03/02/2026

If you're watching a bridge burn, let it. The end of everything old is the start of anything new.

03/02/2026

Clarity comes after movement, not before it.

You don’t think your way into confidence, you act your way into it.

Sitting still and over-planning feels safe, but it teaches you nothing.

Experience is the teacher, and it only shows up when you move.

Every mistake is feedback.

Every step forward reveals what the next one should be.

That’s how progress actually works.

Start before you feel ready.

Learn while you’re in motion.

The fastest learners aren’t the smartest.

They’re the ones who stopped waiting and started driving.🚗🏆

03/02/2026

Be patient with your process.
You are transforming.

Pain is always challenging, but it often leads us to our greatest metamorphoses. There are gifts and strengths within us that only emerge when they are required. Pain is not the only teacher, but many times it is a necessary one.

This does not mean we should remain trapped in pain, but rather use it as an impulse for growth and strengthening.

Healing our wounds, becoming stronger, and allowing our virtues to flourish is a process that takes time. This journey is filled with nuances, setbacks, and breakthroughs. Healing is not linear. It unfolds gradually.

When pain arrives, the invitation is to turn inward. To reflect on what it has come to teach us and what needs to change within us.

Little by little, transformation takes shape. What once hurt and felt like an ending becomes a beautiful beginning.

Do not be afraid of the changes in your life. Our experiences are cocoons that support our emotional metamorphosis and the birth of our best version.

DM - Daily Motivation by Alice

03/02/2026

In class (and in real life), I hear this a lot:
“My lower back feels tight after sitting all day… and my legs feel like concrete.”

One of my go-to resets is Wide-Legged Forward Fold (Prasarita Padottanasana)—a simple inversion that can help you feel more space through the low back, hamstrings, hips, and glutes when done gently. ✅

Why I love this pose

It can help you:

Downshift stress and feel calmer

Get a mild head-below-heart reset (steady breath = steady nervous system)

Lengthen the back body: hamstrings, hips, glutes, low back

Feel less “stuck” after long hours of sitting

Teacher cues (so it feels good)

Bend knees as much as you need—spine long > legs straight

Shift weight slightly into the balls of the feet, then ground the heels

Let the head hang heavy, shoulders soft

Breathe slow: exhale to soften, not to force

Skip this pose if…

Please don’t do it if you have a serious back injury, you’re pregnant, or you feel sharp pain / pulling in the hamstrings or groin. If it doesn’t feel right today, choose a gentler option.

If you try it, drop a quick clip—I can help you adjust stance + spine so you feel the stretch in the right places.

03/02/2026

Cycles don’t break themselves. They wait for someone uncomfortable enough to say “this ends with me.”

Generational patterns hide behind tradition, loyalty, and silence. They convince people that struggle is normal and growth is betrayal. So nothing changes.

Choosing a different path feels like rebellion because it is. You’re questioning stories that were never meant to be permanent. You’re stepping out of survival mode and into responsibility.

The first one to change always gets resistance. That’s the cost of evolution.

If it feels heavy, good. You’re carrying it so the next generation doesn’t have to.