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?”

10 min Cool Down: Shot of Truth Series

Lie says: I will only be loved if I hustle

Truth says: I am already completely loved. There’s nothing to prove, nothing to hide, nothing to protect. I am already completely loved.

“Be still before the Lord and wait patiently for Him”
-Psalm 37:7

“The higher goal of spiritual living is not to amass a wealth of information, but to face sacred moments.” - Abraham Heschel

“Anyone who holds on to life as it is destroys that life. But if you let it go, reckless in your love, you’ll have it forever, real and eternal.”
- John 12:25

The LORD will fight for you; you need only to be still."
- Exodus 14:14

10 min Warm Up: Shot of Truth Series

Lie says: I don’t have time, I’m too tired, it’s too much

Truth is: I DO have time to spend with Him, I DO have time to take care of me. God is in the seemingly small, everyday, ordinary things.

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

Why would you ever complain, O Jacob,
   or, whine, Israel, saying,
“God has lost track of me.
   He doesn’t care what happens to me”?
Don’t you know anything? Haven’t you been listening?
God doesn’t come and go. God lasts.
   He’s Creator of all you can see or imagine.
He doesn’t get tired out, doesn’t pause to catch his breath.
   And he knows everything, inside and out.
He energizes those who get tired,
   gives fresh strength to dropouts.
For even young people tire and drop out,
   young folk in their prime stumble and fall.
But those who wait upon God get fresh strength.
   They spread their wings and soar like eagles,
They run and don’t get tired,
   they walk and don’t lag behind.

-Isaiah 40:27-31 (MSG)

“If every annoyance can be made to remind me to turn and grip Your hand and ask You, ‘What are you saying through this vexation?’ then I can turn life’s rough spots into Your vocabulary. If I can do that perfectly, nothing can defeat my soul.” - Frank Laubach

10 min CORE yoga practice: Shot of Truth

Lie says: I should be so much farther along than I am now

Truth is: My performance is not my identity. My work is not my identity. God’s value of me is my identity.

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

Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”

“The question asked is not, ‘What should be happening in my life?’ but ‘What is happening in my life?’ The present moment, the present set of circumstances, the present relationships in our lives - this is where God lives. This is where God meets us and gives us life.” - Alice Fryling