Category Archives: Fav Flows

Awesome vinyasa flow sequences

Living Breathing Flow

Anything that is un-rooted in beauty, grace and love….let it go


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Super Stretchy Spinal Flow

It’s been a lovely, crazy, fulfilling, and this-life altering summer. This poor little blog has been neglected and I can’t promise that will change drastically with the months to come. I thought that in penance I should offer you a little gift so I hopped on my mac today and started to move. No plans but this came out so I hope you enjoy…

30 minutes of juicy, slow, stretchy spinal flow.
Shout Out to your upper back- the container for the other side of your heart.

(full disclaimer, my big fur-baby Olive decided she needed to be part of the show so there are some “hair ball in the throat” sounds and a few guest appearances of a furry black mug. Just go with it 😉  Also my breathing is much more exaggerated than it usually would be but sound isn’t the greatest in this room so I wanted you to be able to hear the rhythm as much as possible. Typically it’s strong but more subtle and in/out primarily through the nose )

For those of you in the Raleigh-Durham area i’m directing a new and amazing studio in Brier Creek under the name BURN Athletic. We’ll offer Yoga, Circuit Training, Cycling and BURNBlends (fusion/cross-modality classes). We’ll also have a few the Ballet Burn classes on our schedule. I really can’t express how grateful I am for this opportunity to gather an amazing community of instructors and students together in one space. I’ve come to realize even more through this journey that there is more than enough for everyone…and i’ve loved every minute, continuing to support the existing yoga and fitness community while integrating our vision into the mix. Wild Crazy Beautiful ride indeed!

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Advanced Backbending at Blue Point

Bonus segment for the holiday Y.A.T (Yoga Around the Triangle) Series 2011

Check out this amazing bonus segment for the Heart Opening for the Holidays (HOHO) flow seen here. Warm up with the HOHO flow and then dive in to these prana building shapes with pure awareness. Please exercise caution and connectivity when doing this sequence. There is a reason the segment is 16 minutes long….in fact slow it down if you like!  Let the Shakti flow… Continue reading

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HOHO flow: Heart Opening for the HOlidays

It’s that time again! CafeGanesha is traveling around the triangle, making pit stops on the way at some amazing yoga studios and spaces, connecting with the local yogis and yoginis, and shining the spotlight on the pockets of light that shine so brightly all over our geographic area. This go ’round we are visiting Blue Point Yoga in Durham, by Duke University and Duke Medical Center for a heart opening flow specifically suited for both recharging your batteries (which admittedly may be depleted this busy time of year) as well making space for compassion, grace, introspection and honesty. “Opening your heart” to these ideas implies both receptivity to love and intimacy in our relationships with ourselves, our friends, our family, and the world at large.

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All things in “Sync”- Strength and balance flow

It’s here, It’s here, it’s finally here!!!

The much anticipated “Yoga around the Triangle” series is finally taking flight with the first edition hosted at Sync Studio Downtown and yours truly. This flow series is directly inspired by the active yet balanced vibe of the Sync Cycle and Yoga community and will surely help you stand stronger, taller, and more open to life’s little jewels of humility. Open up those hips, strengthen your thighs and core, and let your heart sore. Continue reading


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Calling all pretzel people

(of the Triangle)

So today I had a brilliant light-bulb moment. A way to combine these passions:

  1. Building Community
  2. Blogging like I WISH it was my job
  3. Spreading the yoga love

Brilliant I dare say…OK maybe not but at least fun 🙂

A series of photoshoots for some of my yoga sequences to highlight on CafeGanesha (I love the stick figures but let’s be honest… There’s only so much one can do with the 2 dimensions). I’ll shoot a sequence with a local-should-be-celebrity (someone making waves in big or small ways) that just happens to dig the yoga. This way i’ll offer sequences for your home practice, introduce you to some rockin’ peeps you need to know in your own community, and provide  you with some visual stimulation all at once. Totally Awesome Right??!

So are you in? We all have a story to tell…

Call to action:

Firstsies– know a photographer (new, established, whatevs) that wants to have a fun couple of hours shooting some wicked awesome pics for free publicity on my blog and all my other media outlets??? This stuff spreads like wildfire folks…Email me at

Second– have a story to tell- yoga related, community oriented, personal…? Want to be featured? Email me at

Third– videographer…tossing around the idea of a video series as well…maybe in conjunction with the shoot. Email me at

Fourth– venue. Have a venue suggestion? I’d like to highlight local studios, outdoor venues, up and coming establishments with flare. Let me know! Email me at

Fifth-any other inspiring thoughts that are raised whilst reading this post are so obviously welcome! Send em’ my way…you know, at

By the way…did you get that email? 😉

Love to all ya’ll


Zoe and Mr. Turtle anxiously await your reply.


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Basic Low Flow

So I got a lot of good feedback on the original “Low Flow Bliss” article I wrote so I thought i’d share a more basic low flow that one can use on your mat to connect to the breath and open your vinyasa practice. Depending on how quickly or how much you do this little sequence you can build a bit of heat to open the muscles up for more…

Let me know your thoughts and requests 🙂

Namaste, Ya’ll


1. Start in Child's Pose: HIps to heels arms stretched out

1. Inhale to Rise up on the knees: engage tailbone down towards knees, heart up, shoulders back and down

3. Exhale Roll through table from child's pose to drop hips in a modified up dog

4. Inhale to up dog: belly lifted, tailbone into the body, shoulders back and away from ears

5. Exhale Roll back through table to prepare...

6. Complete Exhale in Downward Dog

7. Inhale Roll back to table

8. Exhale to child's pose and repeat

REPEAT to your little heart’s desire

Like these? Check these out…

Low Flow Bliss

Vinyasas to Unlock the Hips and Release Emotional Baggage

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Simple Vinyasas to Unlock the Hips and release some emotional baggage

Warrior Transition

Warrior I- scissor thighs, tailbone into body, heart reaches up to sky

transition back and forth to bring awareness to the rotation of the hip joint allowing for the movement to become organic and fluid.

Warrior II- Reach from Heart to fingertips, tailbone to crown.


Skandasana Vinyasas

High Skandasana to front

goddess squats- goal post arms, toes in line with knees

high skandasana- feet planted, hips half way dropping

Move fluidly between malasana to skandasana or surpass malasana altogether keeping the hips low to the ground. Also an option to take it to LOW skandasana instead keeping the bent knee’s heel flat to the floor. If the ankle restricts this from occurring keep the hips a little higher to avoid compromising alignment.


Hip Mandala

3 legged dog stacked hips, bent knee reaches up, heel to bum

Exhale knee to chest to complete hip roll

3 Legged Dog- square hips. energy from fingers to heel

Roll knee out towards triceps while maintaining down dog posture and engaged core muscles. Inhale for the extension of the leg to 3 legged dog and exhale to roll and pull the knee to chest.

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“Low Flow” Bliss

Today I was working with an enthusiastic yogi on creating a home practice. We went through the basics of practice structure but I decided to give her a little bit of flair by incorporating a vinyasa that can be both dynamic and revitalizing, as well as a sequence that will start the mind working on how to incorporate new base vinyasas into the time on her mat that aren’t the usual Sun Salutations. This sequence is coined as low dancer flow and is a way to open up the spine, hips, heart, and spirit in preparation either for waves of namaskar or savasana…

Some day i’ll get some real pictures (not just stick figures that my non-artistic fingers fumbled around on photoshop to make) to go along with this, but for now… Use your mind’s eye and go explore on your mats 🙂

(I)= inhale
(E)= exhale

Low Dancer Flow:

from Down Dog…

(I) step between hands for lunge

(E) lower back knee and square hips/scissor thighs towards center

(I) low crescent lunge…arms rise, tailbone down, heart lifts out of belly, shoulders soften down spine

(E) hands meet the floor and back heel lifts

(I) back shin rotates parallel to back of the mat and arms windmill to low warrior II stance. reach through collar bone, engage entire length of the arms to the finger tips, soften tops of shoulders and engage low belly as the pubic bone pulls up towards the belly button, reach equally forward to back to stack spine straight over the hips.

  • slight pulsations with the breath bending deeper into the hip flexors on the (E) and lifting out of the crown of the head on the (I)

next (I) flip front palm and reverse your low warrior by either bringing back hand to the calf or to a raised block by the shin for support. Keep engaging the low belly and lifting the heart as you pull the tailbone in to the body to protect the low back. Move with breath in this posture…inhaling to extend the heart high and the ponytail back and exhaling to deepen the twist/spinning of the belly and heart towards the sky.

(E) through low warrior II to low lunge, with hands framing the front foot, as you spin the back shin to regular low lunge position. Re-square the hips

(I) lift arms for low crescent again and then (E) all air out of the body to twist toward the front thigh…options are as follows:

a: place front palm on knee and back palm on low back for support…using them as traction points to engage spine high and deepen the twist.
b: bring hands to namaste in crescent and hook opposite elbow on the outside of the knee as you twist…working to engage heart towards the thumbs.
c: hand to floor and opposite hand to sky or reaching around to opposite hip crease to maintain level hips.

(I) rise back to low crescent

(E) rock hips back and bring hands to floor or blocks as you work to lengthen the spine in ardha hanumanasana

move with breath a few times between low crescent and ardha hanumanasana to lengthen hamstring and then hold the latter.

(I) plank

(E) down dog

repeat on opposite side

do both sides at least 2-3 times to open the body.

This same sequence can be done standing with additional awareness added to the activation of the leg muscles.

Go get your grounded dance on yogis!

Namaste ya’ll,


This sequence was modified from a sequence I learned from Julee Snyder RYT an amazing yoga and pilates instructor in Raleigh, NC that is a truly elegant and embodied mover. Check her out!


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Namaste Yogis

I’m Jennifer. A coffee loving, Ben and Jerry’s obsessed, imperfect with the best of ’em yogini and yoga teacher in the Triangle area of NC. This here blog is NOT meant to torment your path to enlightenment with laborious rants on the “yogic way” but rather a way to help you (hopefully) get out of your own way and join me in the task of not taking ourselves too darn seriously. Visit regularly to find fun, SHORT (I don’t expect you to read my novel) anecdotes mixed in with some rockin’ playlist reccomendations, fun asana flows, and suggestions of other places to navigate.

Think of it as a hodgepodge of Elephant inspired info with a twist… We may occasionally invite in a little Hanuman  for your pleasure to shake things up a bit  😉

Namaste ya’ll



Filed under Fav Flows, Local Yogals, National Excursions, Ocho Limbos, Yogi Tunes