15 min. Healthy, Happy Pelvic Floor

Pelvic floor muscles support us now and support the growth of new life. They provide the structure to some of the most vulnerable and intimate places in our body. It's easy to overlook them because they don't influence dress sizes and can't be compared to the women on Instagram. However, pelvic floor dysfunction can have major consequences for your health and wellbeing!

It's so easy to ignore the things we cant see, underestimate their power, or push it off because it's vague and unmeasurable. How often do we do that in our faith?

Let this be an invitation to allow the Lord into the vulnerable and most intimate places of your life.

So this is my challenge to you, stay connected with the sensations in your body. Move with great love and care. Choose presence over productivity. Pelvic floor work is a subtle breath-focused work that demands awareness.

15 min. Love Meditation | Yoga When You Need a Tender Touch

This entire practice takes place seated or reclined, so it is the perfect companion to the end of a long day or those moments you just need to be still, soft, and open with yourself and the Lord. Throughout this practice, we meditate on one specific aspect of love – physical touch. 

God put on skin and became a human being – that we know and celebrate yearly at Christmas. But that God-Human, like all humans, required physical touch in order to survive and thrive. It didn't stop there though. The healing power of physical touch became part of His ministry, a way to deliver healing body + heart + mind. Jesus never became too holy or too mature to touch others or allow others to touch him.

It brings me to tears to think of the moment Jesus shared with his fearful disciples three days after his crucifixion. He was alive, miraculously, and in the room with them where they were hiding. Despite seeing Jesus and hearing Jesus, Thomas still could not believe that Jesus was alive. So Jesus invited Thomas to touch him, to run his fingers along the holes in his hands and the hole in his side. He invited Thomas to touch his woundedness and be healed of his disbelief.

And so that's the inspiration for this short slow practice – the recognition that physical touch is a powerful communicator of intimacy. Touch can heal disbelief, fear, anxiety, and all the hidden places shattered by the ugliness that impacts our lives.

We spend this whole practice seated or reclined on the floor with one hand making contact with our body at all times. Like I said, it's different, but it's pretty holy and healing.

Psalm 17:8 (TPT)

Protect me from harm;
keep an eye on me like you would a child
reflected in the twinkling of your eye.
Yes, hide me within the shelter of your embrace,
under your outstretched wings.

Jeremiah 31:3 (NLT)

Long ago the Lord said to Israel: "I have loved you, my people, with an everlasting love. With unfailing love I have drawn you to myself."


Intention Setting

This Intention Setting practice is perfect for a new year or a new season to reconnect with the heart of God and cast vision over this newness. This practice is  designed to help cultivate gratitude and attentiveness to the presence of God.

We'll be using the #Lookatyou2017 worksheet as a guide for this reflection time so you can follow this link to print it out or just copy it over to your journal.

First Journaling Break: Remember Where You've Been and What God Has Done

The theme for this practice comes from Psalm 37:4, "Delight yourself in the Lord, and He will give you the desires of your heart." 

What the Holy Spirit says to us through this Psalm is not, "Delight in me and I'll give you what you want," but, "As you delight in me I will shape the desires of your heart so you can go after them knowing fully that they are coming from Me." Isn't this beautiful? We don't need to be afraid of our desires, but can bring them into His presence right now. 

The #Lookatyou2017 worksheet was birthed a couple years ago right around the New Year when the Holy Spirit was saying to me, "Caroline, look at you! Look at all you've done this year and who you've become!" In response, all I could say to God was, "Father, look at you! Look at all You have done this year!" This space is where we are going to cultivate our gratitude and delight in the character of God and His Kingdom.

Psalm 100:4 (ESV) 

"Enter His gates with Thanksgiving."

As you reflect on the last year, think of the growth you experienced. Like a tree, INWARD growth is the roots underneath the soil. You never see the roots, but they contribute greatly to the strength of the tree. This is all the hearth growth, the wrestling, the fervent prayers, the change of attitudes or beliefs. UPWARD growth is any traditional milestone, so take this time to celebrate a new job you may have obtained this last year or celebrate you moving to a new city, etc. OUTWARD growth is like the leaves and branches of a tree that provide shade and covering for the people around you. How has your life expanded and how have lived outside of yourself this last year (money/time/talent given away, new relationships built, etc.)?

Second Journaling Break: God, What Do You Desire for Me This Season/Year?

We turn back to the worksheet to dream ahead to the next year or season and all the growth we desire.

In conversation with the Holy Spirit, write down the INWARD growth you desire this coming year, the UPWARD growth you desire, and the OUTWARD growth you desire to see this next season. Don't get caught up in the overwhelming thoughts about what you can or can't do in response, but instead partner with God in this moment, in His desires for you.

Acts 5:38-39 (ESV)

"So in the present case I tell you, keep away from these men and let them alone, for if this plan or this undertaking is of man, it will fail; but if it is of God, you will not be able to overthrow them. You might even be found opposing God!”

1 John 5:4 (ESV)

"For everyone who has been born of God overcomes the world."

Here are some additional questions to journal through during or after this practice:

What do I need to say yes to?

What do I need to say no to?

How will I attend to this personally?

How will I steward this with my family? My community?

How will I steward this in the work I'm doing?

How will I steward this with my time and energy?



45 min Intermediate Flow filmed in Scotland!

This 45 minute practice is great if you've been sitting for a long time and just need to move. Think lots of hip and leg stretches, heart opening (hello, Wild Thing!), and balancing. Plenty of opportunities along the way to make it more advanced or less challenging depending on your ability today. 

The theme for this practice comes from Psalm 100:3, "Know that the Lord is God. It is he who made us, and we are his; we are his people, the sheep of his pasture."

I filmed this practice in the middle of a long road trip through the Northern Highlands of Scotland, 10 days of unplugging from the internet, social media, my inbox, and work. These are the words that encouraged me during this time:

“Aren’t you, like me, hoping that some person, thing, or event will come along to give you that final feeling of inner well-being you desire? Don’t you often hope: ‘May this book, idea, course, trip, job, country or relationship fulfill my deepest desire.’ But as long as you are waiting for that mysterious moment you will go on running helter-skelter, always anxious and restless, always lustful and angry, never fully satisfied. You know that this is the compulsiveness that keeps us going and busy, but at the same time makes us wonder whether we are getting anywhere in the long run. This is the way to spiritual exhaustion and burn-out. This is the way to spiritual death.”
― Henri J.M. Nouwen, Life of the Beloved: Spiritual Living in a Secular World

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about your despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting --
over and over announcing your place
in the family of things.

– Mary Oliver, "Wild Geese" 

“Dear God,
I am so afraid to open my clenched fists!
Who will I be when I have nothing left to hold on to?
Who will I be when I stand before you with empty hands?
Please help me to gradually open my hands
and to discover that I am not what I own,
but what you want to give me.” 

― Henri J.M. Nouwen, The Only Necessary Thing: Living a Prayerful Life

10 min Deep Breathing: Shot of Truth Series

Lie says: There isn't enough joy. I'm never going to find that peace. I am lacking. 

Truth is: With God we will never go without! 

This 10 minute deep breathing yoga video is part of the Shot of Truth series – a series of short yoga videos packed with truth. 

God can pour on the blessings in astonishing ways so that you're ready for anything and everything, more than just ready to do what needs to be done.

As one psalmist puts it, 'He throws caution to the winds, giving to the needy in reckless abandon. His right-living, right-giving ways never run out, never wear out.' 

This most generous God who gives seed to the farmer that becomes bread for your meals is more than extravagant with you.

He gives you something you can then give away, which grows into full-formed lives, robust in God, wealthy in every way, so that you can be generous in every way, producing with us great praise to God.

- 2 Corinthians 9:8-11 (MSG)

10 min Strong Legs: Shot of Truth Series

Lie says: You have to know all the things, say the perfect words at the perfect time, and be super smart to know God and live a godly life. 

Truth is: As Paul says, "All I seek to know is Jesus Christ and Him crucified!"

1 Corinthians 2:2 "When I came to you, I did not come with eloquence or human wisdom as I proclaimed to you the testimony about God. For I resolved to know nothing while I was with you except Jesus Christ and him crucified."

Postnatal Christian Yoga: 30 min Gentle Practice

Our theme for this practice is that God is with you. You are not alone. You are the best mama for your baby and for your family.

I invite you as we practice yoga today, to bring that truth into the light, into the presence and goodness of God.


But you, Israel, are my servant. You’re Jacob, my first choice, descendants of my good friend Abraham. I pulled you in from all over the world, called you in from every dark corner of the earth, Telling you, ‘You’re my servant, serving on my side. I’ve picked you. I haven’t dropped you.’ Don’t panic. I’m with you. There’s no need to fear for I’m your God. I’ll give you strength. I’ll help you. I’ll hold you steady, keep a firm grip on you.- Isaiah 41: 8-10 (MSG)

You are good, and what you do is good…” Psalm 119:68

I lift up my eyes to the hills - where does my help come from? My help comes from the Lord, the Maker of heaven and earth. He will not let your foot slip - he who watches over you will not slumber; indeed, he who watches over Israel will neither slumber nor sleep. The Lord watches over you - the Lord is your shade at your right hand; the sun will not harm you by day, nor the moon by night. The Lord will keep you from all harm - he will watch over your life the Lord will watch over your coming and going both now and forevermore.” Psalm 121

Shot of Truth: Healthy Spine

Lie says: God is far from me and doesn’t care about what happens to me

Truth is: God is for me, he is in a good mood

This 12 minute all healthy spine yoga video is part of the Shot of Truth series – a series of short yoga videos packed with truth. 

Psalm 91:4-7 “He will cover you with his feathers, and under his wings you will find refuge; his faithfulness will be your shield and rampart.You will not fear the terror of night, nor the arrow that flies by day, nor the pestilence that stalks in the darkness, nor the plague that destroys at midday.
A thousand may fall at your side, ten thousand at your right hand, but it will not come near you."

Psalm 91:10-11 “no harm will overtake you, no disaster will come near your tent. For he will command his angels concerning you to guard you in all your ways;”

Psalm 118:6 “The LORD is for me, so I will have no fear. What can mere people do to me?”