Posts by Yogi Heather Holland

The Thought Box

Posted on: November 6th, 2017 By:
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You may have noticed something new in the studio space. It’s called the Thought Box and it looks like this:

The Thought Box. put a little Soul into it. A box to share community thoughts at Sanctuary Yoga.

The Thought Box. Put a little soul into it.

Calling Community

Kicking off the week with a soulful start, every Monday a question will be posted on the Thought Box. The questions serve as a call to our community at Sanctuary Yoga to share ideas, perspective, wisdom, compassion, inspiration and more. Your responses will be posted on the blog the following Monday along with the new question of the week. Let’s keep it going! Put a little soul into it.


LasT Week’s Debut Question

Last week, the debut question asked was, “What does love and respect mean to you?”

Debut question of the week: What does love and respect mean to you?

Debut question of the week: What does love and respect mean to you?

It is a wide question, one I could write about all day long. It is also one of many that I feel is best answered by community. Specifically, I chose to ask this question as the debut Thought Box question because love and respect are two key values of the Amala Foundation, the nonprofit organization directly supported by Sanctuary Yoga. The Amala Foundation unites and empowers youth of all walks of life and inspires them to grow as individuals and as leaders in service to humanity.

Your Thoughts

Answering last week’s question, “What does love and respect mean to you?”, only one thought was received. This may be because someone moved the Thought Box into a cabinet at some point. It remains unknown how long it was hidden. I apologize for the lack of opportunity to participate. If you do not see the Thought Box on the table outside by the door, or inside on the counter, please ask the instructor to check inside the cabinet for you. Markers and paper are also in the cabinet for you if they are not on the counter.

So what was the one response?

In only one word, and one response, I couldn’t have summed it up any more beautifully.

*If you would still like to share your thoughts on this question, feel free to in the comment section at the end of this post.

Question of the Week

This week’s question comes from Yoga Instructor Kim Humphreys. She asks, “What are you grateful for?”

*When submitting your thoughts, you may keep your name anonymous or use a real name or nickname if preferred.

Do you have a question you would like our community to share thoughts on? Comment below with your question!


Glass Thoughts

Posted on: May 11th, 2017 By:
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For many years, it was thought that glass is always moving. I didn’t learn this in school. I don’t remember where I first heard this exactly, but this concept remained with me, because it was so strange. And just like that, it was shattered.

Shedding Light

The concept of glass moving fascinated me so much that yes, I decided to blog about it. Within an hour a friend who just so happens to be a former glass blower enlightened me that this theory has long been debunked. I admit I am more than slightly disappointed because this has reduced my fascination. Before that moment, I would look at everyday household items and buildings wondering, what’s really going on microscopically? It began to imagine all that’s moving in the universe, the light and energy that we may not understand or physically see.

shattered glass and glass ceramic

shattered glass and cracked ceramic

I have swept up my fair share of tiny shards and slivers from apartment floors, yet somehow I maintain a set of glass dishes and drink ware and several of those tiny hanging glass air terrariums that look like floating bubbles. Perhaps that isn’t enough to qualify as a My Strange Addiction level of obsession (I’m not eating it), but a fascination. Why? It isn’t just because glass is pretty. Or sustainable. What fascinated me, is that until a few years ago, it remained a debate whether or not glass is always moving.  And, until after that former glass blower friend enlightened me that this theory has intact been debunked, I had imagined this subtle movement, a force of nature quietly taking place as you sip your drink. As you slide your shower door. As your eyes glaze over staring at a red light out your car window, watching passersby behind foggy lenses.

Newton’s LaW

What’s in motion remains in motion… (I remind myself to get back to the basics when I don’t want to get out of bed.) When our dreams feel at a halt, what is the reason? Did an opportunity close? Was that the only door? Or, did you stop? Where did you shift your focus? What keeps you going? What keeps you in motion? The answer may not be obvious at first. We have to work our way through.


A yoga teacher once guided me to move my side body forward to the front of the room, while stepping my back leg further behind me to kick the back wall, as if I was moving through a pane of glass. As someone who daydreams about pizza, contracting my body through a window pane was quite the visual. Lengthening the body this way was unfamiliar to me, but has  transformed the alignment of my postures. When you stretch yourself in opposite directions, it is surprising where you find yourself grounded. Someone observing may say stretching this way looks very simple, like no work at all. Just like glass, appearing still, my body was solid yet fragile. What you don’t see is the abdominals firing up inside to maintain the posture. Stepping my leg back was critical to lengthen further and move forward.

To gain momentum, we have to step back, right? I hear this all the time, and am learning to apply the concept. Does life feel stagnant? Or is it moving so fast you need to slow down? Are you stepping back? Or are you just on hold? Neither is wrong. Understanding where you are is simply helpful to know where you are going. Not everyone thrives off a plan, while not everyone is comfortable flying by the seat of their pants. Taking a step back to reflect on where you are and where you aim to be may just be the step to prepare you for a great leap.

So what gets you moving? For me? Music. Not dancing, but just out of my current thought pattern. Particularly for yoga, relaxation, and a boost in mood, music remains my go to.

Glass Humans

Glass Citizens, album by Dutch singer and songwriter Agnes Obel

Stunning and eerie all at once, I cannot think of a more appropriate album to share with you.

I was listening to World Cafe on NPR when I heard Danish artist Agnes Obel discuss her latest album Citizens of Glass. She got the idea from the German phrase glaserner mensch, or glass human, which she said, “is the term you use when an individual in a state has lost all his or her privacy.”

Maybe some of us already feel this way, but imagine every angle of your life is transparent. Technology is just the beginning. Your every step traced. What would that be like? How fragile and vulnerable can one feel? How terrifying would it be to do anything?

Glass Animals

In sharp contrast, how uninhibited can one feel? What is containing you? Where can you let loose? How good can one feel? If you were an animal, what would it be? Just something to think about.

Album titled Zaba by artist Glass Animals is on top of a pet rabbit belly for a cute photo

Zaba by Glass Animals is a favorite album of mine to unwind to, especially in airports.

(I can’t do a yogi post without building your playlists.) Do you have any music that gets you through creative blocks? Is there a style of music you prefer to practice yoga to? Let me know what you’re listening to in the comments below.




Power Within

Posted on: April 3rd, 2017 By:
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There is something innate about power. Everyone has power within. Especially this fist pumping baby.

For the full effect be sure to click here to see the on the fly video by local radio station KUTX 98.9 with music by Sweet Spirit.

Has your day significantly improved after seeing that? I know mine has.

Taking Refuge in The Self

I first heard this phrase attending a meditation workshop hosted by yoga instructor Jeremy Devens at Sanctuary Yoga at least a year ago or so. This phrase, “taking refuge in self” has remained with me. It gives me a sense of strength, of home in my life and spirit regardless of circumstance.

Do I have to do it all by myself?

Before going any further, I want to point out that taking refuge in self does not mean it is you vs. the world. This is about healthy self empowerment, not isolation.

Jeremy shared that this phrase is something his mentor taught him. And now this little bit of knowledge is something I want to share with you. Take refuge in self. Everyone has power within.

It may not seem obvious at first, but everything we need to succeed, we already have within ourselves. Instead of looking outward or comparing our lives to others, focusing within can allow us to face any compartmentalized emotions, feel what we ignore (deliberately or not) where to shift our energy to work for us, even reveal the baby steps to get to where we want to be. As weird as it sounds, you may realize where you are and not where you thought you were, what thought patterns hold you back, or what works for you. You may simply find gratitude for where you are. If you don’t know where you are, how do you know where you are going?

But what about money? What about that dream job? What about…? Sure, having more money may make something much easier, but how much power are you giving money in your life? Without an abundance of money, are you able to find happiness? Are you still able to work toward your dreams? Of course. Everything we need to grow is already within. Our own negativity, doubt, and fears may just be what’s in the way. Everyone has power within. To change how we use our inner power, we need to gain a better understanding of how to tap into it.

Tap into your inner power

If you are reading this, I assume you already practice yoga or meditation. Or, maybe you are curious. What other healing methods can you apply to your life to shift your energy in a positive powerful force? One example I will share today is called tapping.

Tapping is a lesser known healing technique I learned about from a friend  Jewell Siebert, founder of Life Upgraded.  As a mom, an Officer in the National Guard, and Success Coach, this woman wears many hats. Tapping is one tool she uses to get through mental blocks we create. It is a very gentle technique I like to call smacking some sense into yourself. I promise, it doesn’t hurt.

Tapping is the nickname for Emotional Freedom Techniques or EFT. EFT is similar to ancient Chinese acupuncture or acupressure, about without needles or electro stimulation. Instead, EFT combines tapping your fingers on your meridian points with positive mental focus. When combined with setting deep intention this has been useful to rewire thinking patterns, and ultimately our actions. One practice I love that Jewell leads is a live stream tapping session or private and one on one.  One of the coolest things is that there is no one telling you what to do, just exercises and guidance to find what works for you. Now, that is taking refuge in self.  When a client comes to Jewell with her own same challenges, they work on them together. Learn more about tapping here.


Sweet Spirit

Remember, be kind to yourself. Your spirit is sweet. And so is this band. Just ask the fist pumping baby.

Anyway, if I’m feeling down or stuck, music (and yoga) are my go-to tools to lift my spirit. Music helps me get a new perspective, for inspiration, a personal outlet, to get moving, or just to soothe the soul. I don’t even think about it too hard. I just put some music on, and let it flow.

Without local Austin radio station KUTX 98.9, it is highly unlikely I would have heard of the band Sweet Spirit. Explore the playlists in the links below to feel the power:

Note* I am not paid, compensated, sponsored, endorsed, or coerced in any way to promote KUTX98.9, Sweet Spirit, or Jewell Siebert. I genuinely enjoy and respect  the people, organizations, products or practices I write about.


Yogi Cats

Posted on: February 16th, 2017 By:
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On the spectrum of crazy cat lady and happily married, I fall somewhat in the middle. I work to build healthy habits including yoga at home, where my cat will join me on the mat. So for now, I share my home with one loving yogi cat. My life isn’t taken over by yogi cats. For meow.


At home I have a bright green yoga mat by my bed. Sometimes my cat claims it as his scratching post and even naps on it. I don’t mind. When I use it, he curiously joins in, and walks under my downward dog. On all fours with my hips high, and head low, my view of the wall behind me becomes an upside down cat. While I wait for him to move so I do not hurt him, I wonder, what yoga poses can I nickname after cats?

yogi cat rests his paws over my hands as I type.

Yogi Cat assists with the creative process.



It is fool proof that if I am working on a yogi blog post from home, my cat is in my lap. His paws stretch over my wrists, onto the track pad, like he know’s it’s a mouse. I know this is one way cats seek attention, but when he does this, I call him my editor. So what would he have to say about yoga? He doesn’t like the names.


Yoga poses have peculiar names. Where do they come from? Not cats. These names have intrigued me since I first began my practice. I am still learning the names for poses in both English and Sanskrit, let alone how to do them.


Picky Eater: Similar to Cat Cow. This is already named after a cat, but from the perspective of the motions of two animals. Renamed from the same motions my cat makes of standing on all fours, with his head facing down at his bowl, then lifting upward. Without the arching of his back, the picky eater is known to look up and down, and may even rotate their neck.

Trusting Belly: Also known as Savasana. Lay on your back with your eyes closed, arms and legs comfortably at your sides falling where they may (your cat’s limbs may be in the air). It is considered a sign of trust when a cat exposes their belly.

Hiding Place: Also known as Child’s Pose. At any time you feel you need to slow down during your practice, this position is considered the comfort zone, a go to pose to reset yourself. Sit on your knees   with them close together touching or spread wide. Fold forward to lower your upper body over your knees or between the thighs to the mat. Keep your face parallel to the floor (it will be dark like your cat’s hiding place). Reach your arms forward or back to deepen the stretch.

Dead Pigeon: This one is a gift (If your cat brings you a dead animal it is considered a token of love). This pose provides a very deep stretch. From Downward Dog(or cat), bring your right knee to your right wrist, right ankle to left wrist ( as close and comfortably as possible). Lower your body to the ground or sit with your torso upright. Extend your arms forward along the floor. Depending on individual accommodations or how deep your rest is in this pose, your pigeon may appear merely wounded, not dead.

Face it, these names are cute and all, but when it comes down to it, my cat is far more flexible than I am. Yogi cats have moves I do not have names for.

Do you have yogi cats? What poses do you have cat nicknames for?

A cat napping on a notebook and pen because he is worn out from editing yogi blogs.

Editor in chief taking a cat nap.

Setting Intentions Any Day of the Year

Posted on: December 29th, 2016
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“New year, new you.”

I can’t stand this phrase. Sure, it sounds catchy, but what’s wrong with the old me? What’s wrong with who I am now? To me, “new year, new you” sounds as if we need to dismiss our entire being. How is that healthy? Why should we wait for a holiday when it comes to setting intentions?

New Year Resolutions List for Setting Intentions


Does your list of New Year’s resolutions look like the picture above? That may not be a bad thing.

Goals are personal. According to Forbes Magazine, less than 10% of New Year’s resolutions are achieved. Setting intentions can be a fun tradition, but they mainly fail due to a heightened level of pressure and impulsive decisions. How do we change that number? Setting intentions can be done any day of the year. Maybe that’s why every year I hear more people say, “My New Year’s resolution is to not make resolutions.” 

(It’s still considered healthy to use a calendar to measure your progress, whatever keeps you motivated.)


Sometimes stuff comes up, and life feels interrupted. Sometimes becomes all the time. We get thrown off track, and that intention of where we were headed suddenly feels out of reach. Then what? It’s always something.

We need to learn to face ourselves with a level of love and respect at all times. Learn to love unconditionally (ourselves and others), and find respect for the journey of personal growth. Many elements of personal growth are not something we can set a timeline for.

When you are ready to make a change you will. Image of pink glowing clouds and dark clouds in sky.

Sunset, Austin, Texas

Sometimes we want a change for others more than they want it for themselves. To ensure our intentions are healthy and effective, asking questions can help us decide where to start.

Questions to ask yourself when SETTING INTENTIONS

So whether or not you are making resolutions, I hope you have a healthy and prosperous 2017. When the time is right for you, the list below may be used as a tool to pin point your intentions and goals. Maybe this is cheesy, but the good ‘ol’  5 W’s come into play here.

*Note: This is in no way a complete list.  Add your own questions to help set yourself or someone else up for success!


  • Who are you setting this intention for?
  • Who does it affect?
  • Who do you want to help?
  • Who do you want to be like?
  • Who do you want to spend more time with?
  • Who do you want to hear?
  • Who do you want to be heard by?
  • Who has inspired you in your lifetime?
  • Who has supported you in your life?
  • Who do you want to share your life with?


  • What are your most basic needs that you struggle to meet?
  • What are your wildest dreams?
  • What are your goals?
  • What is the first goal that will bring you closer to another goal?
  • What are your motives?
  • What is the deepest root of your intention?
  • What has worked for you in the past?
  • What did you learn about yourself when something worked out in the past?
  • What works for you now?
  • What didn’t work for you in the past?
  • What did you learn about yourself when something didn’t work out in the past?
  • What doesn’t work for you?
  • What patterns do you see in your life?
  • What is limiting you?
  • What do you want to learn about yourself?
  • What do you want to experience?
  • What is something you have never done before?
  • What are you afraid of?
  • What inspires you?
  • What feels missing in your life?


  • Where is the space you feel most comfortable?
  • Where do you feel least comfortable?
  • Where are you most productive?
  • Where do you see yourself in the future?
  • Where do find your inspiration?
  • Where do you make compromises?
  • Where do you feel stuck?
  • Where were you during your happiest memories?


  • When will you begin?
  • When does your dream feel like it has come to a stop?
  • When are you making it happen?
  • When do you feel distracted?
  • When do you feel focused?


  • Why is this intention or goal important to you?
  • Why is this intention or goal important to others?
  • Why not?


  • How will you practice your intentions?
  • How will you make progress toward your goal?



The Secret is in The Tree (Pose)

Posted on: December 22nd, 2016
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Finding Balance:

Sometimes my tree pose isn’t as still or graceful as I’d imagined it would be. I often look like a Charlie Brown Christmas tree. And, that’s ok.

Linus reviving a tree, in A Charlie Brown Christmas

Ah, holiday season. It’s that time of year filled with excitement and celebration, the extreme sports of dodging shopping mobs and family conflict, widely considered as the most stressful time of the year. However you celebrate, or perceive this time of year, how do you find your balance? I’m going to let you in on a few little secrets. *BONUS: These secrets can be used any time of year.

secret#1: Make time for YOURSELF

You may be laughing at this, but it is possible! If you can’t take care of yourself you can’t take care of anyone else. Even a short amount of time dedicated to yourself can help alleviate stress. It may feel like there is no time to squeeze in another activity, but small changes can make a big difference. A small act of self love like a walk outside, or a quiet cup of tea or coffee before your day can help you focus (as opposed to non-stop rushing, ordering on the go, haphazardly spilling your drink, and enjoying maybe some of it).

The way for me to find balance has been quite literal, by taking time out for myself through yoga practice. Sometimes this means practicing a few yoga moves at home. Even during stressful times, somehow it isn’t always easy for me to show up to the mat.

secret#2: SLOW DOWN

Funny how to gain momentum, we have to slow down. When I have taken a break from my practice for too long, I can take extra care to re-establish my form in fundamental asanas (poses). One pose I will talk about specifically in this post is, surprise, tree pose! This fundamental asana is extra special to me for a few reasons.

secret#3: Trick yourself

Ok, trick, motivate, center, call it what you want, but the key here is to identify subtle cues to set your self up for success. What instantly makes you feel better? What do you avoid? Viewing what we avoid  with a sense of pleasure or reward can help to rewire our thinking,  to help build positive patterns in our life.

Sometimes when I come to a yoga session I don’t want to be inside or on a mat at all. I don’t always want to be guided. I just want to see the tree. Not the giant glowing tree in Zilker Park (which has its own charm and sea of admiring heads for that matter).  Not just any tree. The tree. If you have been to Sanctuary Yoga before, then you know the one.

Deck View of the giant oak tree at Sanctuary Yoga

Deck view of the The Tree. 

Tucked away between city blocks with glowing neon signs, billboards, and ever shifting construction sites, you will find the tree. The tree is infamous to locals, but curiously remains a best kept secret.

There is no mistaking the towering oak, propped up with a pole to prevent crushing the bright blue house as you approach the Sanctuary. Finding a place that makes me happy simply to visit is my trick. Ok, so maybe I’m going out on a limb to call this place a best kept secret. It just feels magical to retreat into such a tranquil atmosphere in a hustling bustling urban environment.

secret#4: LISTEN

Beloved yoga teachers I adore you. My practice would not be the same without you. Another way for me to balance my practice is to allow myself to learn from multiple sources.

I listen to my body first. I listen to nature for cues, sometimes simply just to listen. Sometimes it isn’t natural, but we must remember to listen to those who have taken a similar path ahead of us. While we all have our own private path, we share the journey.

Lastly, if all else fails to get you in the flow, a good playlist never hurts. You can reset your mood, unwind,  do most activities, (such as yoga) to any music that you love. It doesn’t have to sound like you’re at a spa! Here is one of my favorite songs to jam out to, to do Vinyasa Yoga to, anywhere, anytime. The energy of this song always puts me in a good mood. Sometimes to get away from it all I just go for a walk or run with some headphones.

“Dead leaves and the dirty ground, when I know you’re not around…”  -The White Stripes

beautiful fall leaves on the ground

Change is our one constant. While listening to music on a walk, I arranged these leaves hoping to brighten someone else’s. Are these leaves any less beautiful when carried away by the breeze?

These lyrics remind me that standing on your own can be empowering yet lonely. As our seasons shift our impermanence is hard not to notice. This is another reason I love that tree so much. And yes, I have hugged a tree before. It was glorious. So for me, to see a giant twisted oak tree that has survived in one of the nation’s fastest growing cities gives an extraordinary sense of comfort. Seasons will pass, but with balance we can stay grounded.

Secret#5: PRACTICE

We learn by repetition. Drop by the Sanctuary Yoga studio to get your flow on, or practice at home with the tutorial below!


tree pose selfie at dawn

Tree Pose shadow selfie at dawn, because, why not?

Tree pose, also known as Vrksasana, is a fundamental Hatha Yoga Asana that will help you find your balance by standing on one foot, establish strength and balance throughout the body, helps you find your center, and will leave you feeling grounded.

Step 1:

Begin standing on both feet, with your arms at your sides. Bring your ankles and toes in to touch.


Imagine a straight line running through your body, from the inner arches of your feet, through the crown of your head. This is your stream of energy, to help you find alignment.


Bring the palms of your hands together at the center of your chest, your heart center. Your fingers should be pointing to the sky, and not interlocked.


Shift your weight onto your left foot. Bend your right knee and guide it upward into your chest. Keep the spine long.Reach down to clasp your right ankle with your hands.


Place the sole of the right foot to the inner left thigh or calf. Be careful not to place your foot on your knee to prevent injury.


Tilt your hips toward the floor to stand taller,  forward, or back, or to the side to help your alignment. This will vary by your personal needs.


Set your gaze on something in front of you in the space that is not moving. This will help you maintain your balance.


Press your right foot even deeper into your left thigh, and your left thigh tighter toward your right foot. Imagine you are squeezing something between them , or that you are standing on a rock, holding an important piece of paper between your foot and thigh, over a stream of water.


Square both hips forward, to the front of the space. Keep your right knee from moving further outward to the right. Here, you may play want to challenge yourself by releasing your arms while holding the pose. Release your arms however you feel comfortable. Release one arm for “cactus arms”, both for a full tree.

Step 10:

Repeat on the other side. Remember to breathe.

If you begin to fall, it’s ok! Take a deep breath, re-establish your roots, and firmly plant your feet. Find your alignment, your center. Go through the steps again. Each side may have significantly different qualities or sensations. Hey, maybe some of you are more the Christmas Cactus type.

Cactus in bloom, with a bright yellow flower. A very unique Austin version of tree pose.

Cactus in bloom. A very unique Austin variation of Tree Pose.




Awaken with Kundalini Yoga

Posted on: October 6th, 2016
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A man was alone on an island. Day and night he practiced Kundalini yoga with meditation, and chanted mantras to connect to the universe. One day a boat arrived at the island shore. A man got out of the boat and said to him, “You aren’t saying the words right”, then sailed away. The man on the island was alone again. He did not understand what had just happened, or what he was doing wrong. So he floated out to sea, until he reached the boat, and called out, “What’s the right way?” -original source unknown

A variation of this story was a teacher’s answer to my concerns during a Kundalini Sunrise class at Sanctuary Yoga. A true gift to the community, this free class is taught on early Wednesday mornings by couple Sohan and Siri Deva.

< Sohan-and-Siri-Deva.jpg>

Kundalini yoga teachers Sohan Kaur and Siri Deva Singh, dressed in graceful white clothing. Teachers are asked to wear white while teaching, which is said to help hold space during classroom sessions. A head covering is worn to enhance focus while teaching. Wearing white is optional for students.

In what first appears to be for an exclusive religious group, Kundalini yoga is for everyone. Brought to the United States from India in 1968 by Yogi Bhajan, Kundalini is a comprehensive and spiritual form of yoga, described as the releasing of coiled energy at the base of the spine up through the seven chakras. The transfer of the stored energy raises awareness toward self realization. Through a combination of focused exercises, (kriyas), postures (asanas), breath work (pranayama), and chanting (mantras), it isn’t your typical yoga workout session in a trendy studio or gym.

At the start of the session, the couple sung gently in turn while Siri Deva played acoustic guitar. I listened to the words, fearful to mispronounce them. They shared that pronunciation was not what mattered, but intention. It is recommended to listen first.

My intention is to learn and deepen my practice (my life) so as to welcome and generate positive abundance infinitely. This isn’t about wanting things that are frivolous or just for myself.

Throughout this post, there are many educational links provided for you to explore. Here is a link from my first session with video of the exercises lead by guest teacher Cynthia.

The kriyas were then followed by a meditation with recording by artist Dev Suroop Kaur.

Embracing connection of community and awareness, I wanted to know more about this practice from a personalized view. Graciously, Sohan agreed to answer my questions in the following interview. May this serve as a stepping stone in your own practice, whichever way that may be.

How did you two first meet?

 We met at the largest Kundalini Yoga event that happens every year near Espanola, New Mexico, the 3HO Summer Solstice Sadhana Celebration. It’s a festival that includes daily morning sadhana, communal healthy meals, daily yoga workshops and camp community service and more. We were on a service exchange team together working to welcome and check-in new arrivals. It was fun to work with the team we were with and we spent a lot of time together. We also took some yoga classes together and did some partner yoga. This was while he was living in Oregon and I was living in Florida.

On a side note, there is also a 3HO winter solstice sadhana celebration just before Christmas every year in Lake Wales, FL. It’s a cozy 700 people, where as the summer is about 2000 people or more. We met at the summer festival in 2013 and were married at the winter festival in 2014, a year and a half later.

When did you first begin your Kundalini practice?

Mine began in 2008 when I was in a car accident. It caused some shoulder and neck pain that the chiropractor and massage therapists just couldn’t seem to fix. So my mom introduced me to some hatha yoga videos. It gave me a nice body focused introduction to yoga. Then my mother (who was already a yoga teacher at that time) mentioned something about ashrams she was looking at in her Sivananda yoga tradition. I had to google to see what that was all about. It turned out that there was a Kundalini Yoga ashram about 5 minutes from my apartment in Orlando. (The Baba Siri Chand Ashram in Altamonte Springs, FL, I designed their website later). We went together to check out the classes that March and then it took me a little while to go back, but I did and just kept going. The community is awesome and so are the teachers there.

What is most challenging about your practice?

In the beginning it was choosing one meditation or yoga kriya and sticking with it rather that trying to do 5 at a time and over loading my system trying to do everything. Right now I am working on focusing on a style of meditation called Japa. It is the continuous repetition of a mantra all day, everyday. Sometimes it’s done with a mala, but you can also do it without. It’s a practice that takes time and mindfulness to develop. The reward is that your entire being vibrates the mantra continuously and imbues your whole vibration with this energy that can help you when you need it.

What keeps you practicing?

It’s just something I do everyday, like brushing my teeth or taking a shower. While that makes it sound mundane, it actually describes how essential the practice is to my life. I can feel the difference if I don’t practice everyday and so there is no question or decision. It’s like having dirty teeth all day, only it’s a dirty mind and energy field. Some folks in the community call it mental floss or a mind shower.

There’s also the impetus to bring the community together more and more. Kundalini yoga is a special practice and it is all thanks to the community. We share a special spice tea called yogi tea after most classes and have time to chat with everyone. The community gets together for special sadhanas to celebrate and potlucks to hang-out or to do clothing swaps and different things. It’s a lot of fun to spend time with folks who are on a spiritual path and have the continued support of others who live a like minded life. Make no mistake, Kundalini yoga is a lifestyle well beyond the practice of meditation and yoga. It supports your healthy life if you choose to.

Do you have a favorite mantra you would like to share?

If it only were that simple. Currently I am working with the mantra Ang Sang Wahe Guru. It means that the Divine Essence of All is vibrating in every limb and cell of my being.

The information below is from

Translation: The dynamic, loving energy of the Infinite Source of All is dancing within my every cell, and is present in my every limb. My individual consciousness merges with the Universal consciousness.

More Information: Ang is ‘a part’. Sang is ‘in every,’ or ‘with every’. Wahe is ‘the indescribable living ecstasy of Infinite Being’. Guru is ‘the knowledge that transforms your mind, emotion and essence.’ The whole phrase means, “The Infinite Being, God, is with me, and vibrates in every molecule and cell of my being.”

This mantra expresses a universal truth. Repeating it creates a thought, which gradually guides the psyche to adjust itself. It re-connects every fragmented projection of the psyche, each separated part of the body, and synchronizes the finite sense of self to the Infinite Oneness. This act of rejoining the separated parts is the quintessential act of healing. Under attack, under war, under the pressures of fear, this meditation keeps us together, conscious, and ready to act. It brings the inner peacefulness that comes only from the touch and scope of spirit.- Gurucharan Singh, Director of Kundalini Research Institute

Anything else you would like to share:

Anyone is welcome to the morning practice. You can do as much or as little as you want or can and visualize the rest. Part of the benefit of sadhana is that you get there and the group energy helps you along even when the practice isn’t perfect. That’s why it’s practice! Any donations to the Amala foundation on our behalf are wonderful because we are so grateful that Sanctuary Yoga lets us use the space to offer this free class to the whole Austin community.

These are links I share with everyone about the morning practices and Kundalini Yoga.

More Information on Kundalini Morning Sadhana:
Sadhana Mantras:

Japji App for study:
Live stream daily sadhana from Millis, MA Ashram:

We have a ton of videos on Youtube that are full meditations and kundalini yoga kriyas for people to practice with. There is one that is the heart beat meditation for beginners, but the magnetic field and heart center kriya is probably the most popular. That, or the new lungs and circulation.

This facebook group is announcements about all Kundalini yoga sadhanas in Austin

More about Sohan and Siri Deva here: