One Down Dog https://onedowndog.com Yoga & Fitness | East Hollywood, Echo Park, Eagle Rock Mon, 18 May 2026 20:10:17 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2022/11/cropped-odd-favicon-32x32.png One Down Dog https://onedowndog.com 32 32 Why we love MAT PILATES https://onedowndog.com/2026/05/17/mat-pilates-los-angeles/ Mon, 18 May 2026 02:57:21 +0000 https://onedowndog.com/?p=22547 read more]]> What is Mat Pilates – and why is everyone so obsessed with it?

If you’ve been searching for MAT PILATES on the eastside of Los Angeles (Echo Park, DTLA, Eagle Rock, Glendale, Pasadena, Highland Park, East Hollywood, Silverlake, Los Feliz) – hi, you found us!

MAT PILATES is having a moment. 

If you’re in the world of yoga and fitness, you’ve probably been seeing a surge of mat pilates popping up in your feed, in your conversations, and at your local studios. Maybe you’ve even googled “mat Pilates near me" at 11pm and somehow ended up here.

Mat Pilates is a method of movement developed by Joseph Pilates in the early 20th century – originally called “Contrology," which tells you everything you need to know about it. It’s about deliberate, intelligent control of the body. And despite what the reformer’s omnipresence in modern studios might suggest, the mat work came first. Pilates developed the foundational exercises while interning in England during World War I, reportedly helping rehabilitate fellow internees using floor-based movement and whatever was on hand – including springs rigged to hospital beds, which is actually how the reformer concept eventually emerged.

Mat Pilates focuses on stabilization of the deep postural muscles that most of us completely ignore until something starts to hurt – think transverse abdominis, multifidus, pelvic floor. These are the muscles that hold everything together when you’re doing literally anything.

What to expect in a MAT PILATES class:

A typical MAT PILATES class moves through a sequence of exercises performed on the floor, usually in a controlled, flowing rhythm. The work is low-impact but incredibly challenging. Beginners can find their footing without feeling lost and regular practitioners can go deep into precision and endurance.

You’ll work on:

  • Core strength and stability – not just the “six-pack" abs, but all 360 degrees of your trunk
  • Spinal mobility and articulation – your spine is meant to move in more ways than forward and backward
  • Hip and shoulder stability – essential for both athletic performance and long-term joint health

The mind-body connection is real here. This is not a “zone out and move" class. You’ll learn to notice how you’re moving, which changes how you move everywhere else.

Why practice MAT PILATES?

If you’re an athlete or regular mover, MAT PILATES fills in the gaps. Runners, cyclists, lifters – they all tend to develop muscular imbalances over time because repetitive movement patterns build strength in the muscles you use most, while quietly neglecting others. Your dominant side gets more dominant, your hip flexors tighten while your glutes disengage, and your shoulders round forward from years of the same movement patterns. Pilates emphasizes unilateral stability, spinal articulation, and deep core activation that most conventional workouts never address. The result isn’t just injury prevention, though that’s worth mentioning; it’s that your existing training starts to feel better and more controlled – more efficient, more intentional, with less of the compensation and grinding that comes from working around weak links you didn’t know you had.

If you’re recovering from injury or dealing with chronic pain, the emphasis on alignment and core support makes this one of the most commonly recommended movement modalities by physical therapists. Always check in with your care team, but Pilates has a long history of being rehabilitation-friendly.

If you sit at a desk all day, the postural work alone is worth it. Most of us are chronically tight in the hip flexors, weak through the glutes and deep core, and rounded forward at the shoulders. MAT PILATES addresses all of it.

If you already do yoga, you’ll find a complementary challenge. Both practices emphasize body awareness, intentional movement, and working from the inside out, but Pilates places particular emphasis on core stability and precise muscular control. The two practices support each other well, which is exactly why we offer both under the same roof.

MAT PILATES at One Down Dog

At ODD, our MAT PILATES classes are taught by instructors who have trained extensively in this method. They know the work deeply, they cue with precision, and they pay attention to you in class. Every class is built around the same core commitments: starting with breath and a theme, moving the body in all planes, creating an inspired experience through music and sequence, and personalized instruction. It is a full-body workout that targets core strength, glute engagement, and the deep stabilizing muscles that many training programs skip entirely. This class is a slow-burn by design – not because it’s easy, but because moving slowly with control is what builds real strength, improves posture, and supports spinal mobility through a range of motion that’s safe and sustainable over time.

Classes are all levels – whether you’re brand new to Pilates or have been practicing for years, you’ll be challenged at the level you’re at. The goal is to leave feeling like you crushed some things, got humbled by others, and are already looking forward to coming back. Hands-on adjustments are part of how we teach, because in a form-based practice, that kind of individual attention makes a difference. MAT PILATES is an excellent complement to yoga, strength training, and cardio, and is ideal for anyone looking to build functional strength, stability, and lasting body awareness.

Our classes are taught across all three of our Los Angeles locations: Echo Park, Eagle Rock, and East Hollywood. So whether you’re walking over from Silver Lake or Los Feliz, heading over from DTLA, or venturing from Glendale, Pasadena, Highland Park or Montrose, there’s a class close to you!

New to ODD? Here’s your easy in:

If you’ve been thinking about trying MAT PILATES in Los Angeles, our New Student Intro Offer – 21 days of unlimited yoga + fitness for $79 is a great place to start!

That means you can explore MAT PILATES, find the teachers you click with, and layer it in alongside any of our other class formats (FLOW, FLOW+, FIT, RESTORE, YIN, SLOW FLOW, PRENATAL, and more) all in one place.

Check out the intro offer →

Find MAT PILATES near you in Los Angeles

Echo Park — 319 Glendale Blvd, Los Angeles, CA 90026 · 213-318-5071

Eagle Rock — 2150 Colorado Blvd, Los Angeles, CA 90041 · 323-344-3696

East Hollywood — 5531 Hollywood Blvd, Los Angeles, CA 90028 · 323-989-3696

Online — Live classes 7 days a week. More info →

View the full schedule →

image of mat pilates teacher at One Down Dog in Los Angeles

One Down Dog is a yoga and fitness studio with three eastside LA locations in Echo Park, Eagle Rock, and East Hollywood. We offer multiple class formats including MAT PILATES, FLOW, FLOW+, SLOW FLOW, FIT, YIN, and more!

]]> 22547 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2026/05/ODD_ER22Fall_0844-Angela-scaled.jpg ODDlight Teacher Feature: Rachel Cohen https://onedowndog.com/2026/05/07/oddlight-teacher-feature-rachel-cohen/ Thu, 07 May 2026 18:00:40 +0000 https://onedowndog.com/?p=22537 read more]]> After a decade of teaching Pilates throughout New York City, Rachel arrived in LA in 2023. Rachel holds a 500-hour comprehensive Balanced Body certification and is also certified in pre/postnatal Pilates, myofascial release, and nutrition. She was diagnosed with EDS, a hypermobility disorder, in high school, and through Pilates, she found that movement and pain didn’t have to go hand in hand. It was this realization that led her to share Pilates with others. Rachel co-writes and co-runs Pilates teacher training programs… stay tuned for one coming to ODD in 2027! Rachel is the teacher who knows your name, remembers your weird knee thing, gives you options, and helps you hit your goals. She makes a challenging class feel like a fun party, with incredible playlists and lots of laughter. You’ll leave her class with more body awareness, strength, and confidence than when you walked in – and you’ll probably be surprised by what you’re capable of. All bodies, all backgrounds, and all weird knee things are welcome – find Rachel’s schedule here.

Rachel Cohen MAT PILATES teacher at One Down Dog eastside Yoga and Fitness at Echo Park

Get to know Rachel:

Hometown: Franklin, MA

Favorite place: California… but Japan is a close second.

What’s your sign? Sagittarius ♐

Five words that describe your teaching style: Mindful. Precise. Empowering. Playful. Attentive.

What’s an ODD fact about you? I have two cats, Pigeon and Fig, and a dog named Sunny.

image of Rachel, One Down Dog's MAT PILATES instructors cats and dogs

Where are you when you’re not at the studio? Outside – reading, swimming, hiking, seeing friends. Also, deep in a vintage shop, looking for something good for my apartment or my wardrobe.

What led you to Pilates? I got diagnosed with a connective tissue disorder called EDS in high school, and aside from physical therapy, Pilates was the only thing that made me feel better. It was the first time I started to see exercise as medicine rather than punishment. Now I’ve been teaching for over a decade!

Why do you teach? I love helping people connect to their bodies and start to feel more capable in day-to-day life. When I started teaching, there were a lot of classes I felt I could not take because of my injuries. I was often left feeling like I was just trying to figure it out on my own, and I never wanted any of my clients to feel that way. Bodies are forever changing, and I want you to feel empowered in each season.

My class is for you if… You are a person! I love teaching all ages, injuries, bodies, and backgrounds. All are welcome.

How do you hope people feel after they leave your class? Better than they came in. I always want people to feel seen, in touch with their bodies, and like they had a good time.

How would a regular describe your class to a friend who’s never been? “It’s not one of those intimidating and silent classes. The instructor is funny and can make you forget you’re working hard until you can’t walk the next day. She comes around and fixes your form the whole time, so you actually know what you’re doing, and if you have a weird knee thing, she’ll help you. You leave feeling like you did something really good for your body but also like you just hung out with someone who cares."

What do you geek out on as a teacher? All of it. I have ADHD, so the ability to learn and work on so many things really works to my advantage. I think all of it together provides an amazing class.

What are you working on in your own practice right now? I’m in physical therapy for my neck, so that’s a semi-boring but honest part of my practice right now. Other than that, I’m focusing on moving with confidence and grace, which isn’t always easy when coming back from injury!

What’s on repeat lately? Very disco vibes. This playlist has been on heavy rotation.

One affirmation you keep coming back to: “The amount of good things in your life depends on your ability to notice them." – source unknown

Anything else? I feel so grateful for the ODD community. The clients and instructors I have met here are truly special. I often just look around the room while I’m teaching and feel so lucky to be a part of something so beautiful.

Rachel Cohen Mat Pilates class at One Down Dog yoga and fitness echo park and east hollywood and eagle rock

]]> 22537 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/11/Bio-Images-modified.png ODDlight Teacher Feature: Nate Apuna https://onedowndog.com/2026/04/17/oddlight-yoga-teacher-feature-nate-apuna/ Sat, 18 Apr 2026 04:58:21 +0000 https://onedowndog.com/?p=22525 read more]]> If you haven’t tried Nate’s class yet, it’s time to change that! Nate came to yoga out of pure necessity (tight runner’s legs will do that), and somewhere between loosening up and deepening his mental focus, he got so hooked he had to share it. His FLOW+ and FLOW classes offer challenging sequences that will leave you feeling stronger and more capable. When Nate’s not guiding you through something intentional and restorative, he’s chasing sunlight, dreaming of the seaside, and geeking out on anatomy. Catch Nate teaching FLOW+, FLOW, and YIN at Echo Park and East Hollywood — Monday, Tuesday, and Thursday — and find out what it feels like to be at home in your body. Check his schedule out here.

image of Nate Apuna, One Down Dog yoga teacher doing an arm balance yoga posture

Get to know Nate:

What are your “Big 3?" Aries sun ♈ Libra moon ♎ Sagittarius rising ♐

Five words to describe your teaching style? Fun, grounded, expansive, intentional, restorative

What’s an ODD fact about you? I was a missionary and almost became a pastor!

What led you to yoga/fitness? I found yoga out of necessity. My body was tight from running!

Why do you teach? I felt so good from moving in my body and deepening my mental focus, I couldn’t not share.

My class is for you if… You’re willing to explore and challenge yourself.

How do you hope people feel after they leave your class? After class, I hope you feel at home in your body.

How would a regular describe your class to a friend who’s never been? “Oh it’s fun, it’ll be challenging obviously, but like, stay with it and I think you’ll be glad you did."

What do you geek out on as a teacher? Anatomy always perks my ears — and I realize that is not an anatomically correct phrase because I’m not a dog.

What are you working on in your own movement practice right now? Right now, movement for me is about getting stronger. How can I improve a strong foundation to set up for future unfolding?

What song/playlist is on repeat for you lately? Superestrella by Aitana

One affirmation you always come back to? “I am held by a universe that loves me."

image of Nate Apuna, yoga teacher at One Down Dog Yoga and Fitness doing an arm balance on a yoga mat

]]> 22525 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2026/04/3.11.26-ODD-Social-Shoot-23-scaled.jpg The Benefits of Yoga for Stress Relief (According to Science) https://onedowndog.com/2026/04/01/the-benefits-of-yoga-for-stress-relief-according-to-science/ Wed, 01 Apr 2026 19:40:34 +0000 https://onedowndog.com/?p=22507 read more]]> Your Body Already Knows How to Handle Stress.  It just needs a little help. That’s where yoga comes in. April is Stress Awareness Month, which, if you’re a person living in the world right now, probably feels less like a calendar event and more like a personal attack. We’re not going to tell you to breathe more or download a meditation app. We’re going to tell you what the research actually says: yoga and movement are among the most effective, accessible, and underused tools for stress relief we have. And not just one kind of movement, all of it. 

What Stress Is Actually Doing to Your Body

When you’re stressed, your body releases cortisol, which is your primary stress hormone. It’s not the villain it’s been made out to be. Cortisol evolved to keep you alive: it sharpens focus, mobilizes energy, and gets you through hard moments. The problem only starts when levels stay elevated long after the stressor is gone. Chronically elevated, it’s linked to poor sleep, inflammation, anxiety, weight changes, and burnout. The goal isn’t to never feel stress. The goal is to keep your system from getting stuck in it, building resilience, and finding more ease. That’s where the benefits of yoga for stress relief come in.

Why Yoga Is One of the Best Tools for Stress Relief

A 2024 systematic review published in Stress & Health found that 71% of studies measuring physiological stress markers showed significant reductions after a single yoga session. A 2025 network meta-analysis comparing exercise modalities confirmed what practitioners have long suspected: yoga produces some of the largest measurable reductions in cortisol of any form of movement studied – and it works even after just one class. The mechanisms differ depending on what you’re doing: Slow yoga practices like RESTORE, YIN, and SLOW FLOW activate the parasympathetic nervous system, your body’s rest-and-digest state, through breathwork, stillness, and sustained holds. YIN yoga in particular targets the fascia, the connective tissue that physically tightens in response to emotional stress – ever heard the saying we hold our issues in our tissues? That’s what this is about. A 2024 clinical study found that a 10-week YIN yoga intervention reduced anxiety after every single session and lowered baseline anxiety levels over time. More vigorous yoga and fitness classes like FLOW+, FIT, and MAT PILATES work differently, but just as effectively. High-effort movement triggers endorphins and endocannabinoids, your brain’s natural mood regulators, with mood-lifting effects lasting up to 24 hours post-workout. Regular intense training also retrains your HPA axis to respond to everyday stress more efficiently over time. You’re not just burning it off. You’re building long-term resilience to it.

The Benefits of a Consistent Yoga Practice for Stress

There’s no one right class for stress relief. Some days you need stillness. Some days you need sweat. Sometimes it’s important to treat with opposites, sometimes you need to meet yourself where you are. What matters is showing up consistently, because the biggest benefits of yoga on stress aren’t acute. They’re cumulative. Your nervous system changes over time. Your baseline shifts. Things that used to knock you flat start to feel more manageable. Research backs this up: studies show that regular yoga practice increases heart rate variability (HRV), the gold-standard marker of stress resilience, and raises levels of BDNF – a brain-growth factor inversely linked to anxiety. All this to say (as my yoga teacher used to always tell me), yoga – this sh*t works!

Yoga for Stress Relief in Los Angeles

At One Down Dog, we offer eight class formats across our three eastside LA locations – Echo Park, Eagle Rock, and East Hollywood, plus online and on-demand. RESTORE, SOMATIC, YIN, SLOW FLOW, FLOW, FLOW+, FIT, MAT PILATES. Slow or sweaty, still or strong, there’s a class for every version of overwhelmed. Making yoga a consistent part of how you manage stress is easier with our UNLIMITED+ membership – unlimited classes across all three locations, online, and on-demand, plus perks like 20% off workshops and retail, free mat rentals, and more, for one monthly rate. $209/month. Use code $15offUL+ for $15 off per month! buy now button]]> 22507 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2026/04/1307_ODDEchoPark_250227-scaled.jpg Yoga Is Not a Passive Practice https://onedowndog.com/2026/02/02/yoga-is-not-a-passive-practice/ Mon, 02 Feb 2026 19:27:43 +0000 https://onedowndog.com/?p=22459 read more]]> What Can You Do About What’s Happening With ICE? We’ll keep the yoga pep talk short and get to business. Move your body. Do something within your community. It doesn’t matter if you’re getting your rage out in a FIT class or soothing your nervous system in YIN. It doesn’t matter if your social connection happens in the studio, at brunch, or at a protest. Movement and connection both speak directly to your ventral vagal nervous system—the part responsible for feelings of safety, regulation, and calm. The version of you that feels calmer and more resourced (or as close to that as you can get) is the version of you that can actually take action. That’s the version of you that gets things done. We all have a role to play. Below are some ways to engage. Please share additional resources or ideas—we learn better together.

Use Your Voice With Elected Officials

Contact your Senators and Representatives. Yes—even if you live in a Democrat-represented area. There is currently a Senate vote that includes increased funding for ICE. This funding bill has already passed in the House. If the Senate changes the bill, it goes back to the House. We’re big fans of the 5calls app – it gives you access to contact all of your reps and scripts to use to make things easier. If you have a Republican Senator: Appeal to constitutional values—freedom of speech, due process, and limits on federal overreach. This is not a partisan issue. It is a humanitarian and constitutional one. If your Democratic Senator is voting in alignment with the values you elected them for: Say thank you—and ask for more. Suggestions include:
  • Calling for impeachment of corrupt administration members
  • Encourage they communicate with Republicans to encourage bipartisan resistance
  • Showing up publicly—not just as an office with a vote, but as a person with a body and a microphone
  • Writing legislation that protects people from ICE overreach and demands transparency around how tax dollars are being spent
Our representatives have power. It matters how fully they use it.

Show Up — In the Ways You Can

Show up physically. This might mean protesting, striking, sitting in, legal observing, volunteering with larger organizations, or running errands for neighbors who are scared to be in public. Different comfort levels are valid. All of it matters. Standwithminnesota.com is a great resource for finding ways to support. LAtaco created a list of organizations to support that work with immigrants. Here’s a list of Social Justice organizations in California.  Show up emotionally. Check in on people you know who are undocumented or have family members with various immigration status. A simple message can mean everything: “I’ve been thinking about you and hope you and your loved ones are okay. I’m here if you need support.” Check in on people doing nervous-system-shattering work—protestors, journalists, parents, organizers. Your regulated presence is not small. It’s a resource. Your yoga practice gives you access to steadiness. That steadiness can be the calm someone else needs.

Manage Your Information Intake

This is a marathon, not a sprint.  Be intentional about when and how you consume information. Give yourself windows to engage deeply—and then step back to nourish yourself so you can return tomorrow.  We love what Jeff the Therapist has to say “Your body wasn’t made for this.” and provides us with tips to move stress THROUGH the body, get the energy out. Look across perspectives so you can meet people where they are. Check facts and sources. Resist spreading misinformation, even when emotions are high.  If you notice yourself spiraling on your phone:
  • FaceTime a friend
  • Move your body
  • Play Tetris (yes, really—there’s evidence it helps regulate the nervous system after stress)
If your phone has a grip on you, it’s okay to transition within the phone to something more supportive.

Take the Next Available Action

Anxiety loves to convince us there’s nothing we can do. There is always one action available. You are not failing by taking an hour on your mat. Sometimes rest is the next action. When you pull farther back on the bow, the arrow flies farther. Be gentle with yourself. We love what Niki Saccareccia had to say here and the quote she shared. Yoga teaches us a cycle for sustainable change:
  • Svadhyaya — reflection
  • Tamas (or tapas) — effort, heat, willful action
  • Ishvara Pranidhana — be witness to the work
Then we repeat. We dont want to burn out. We need you well, steady, and resilient. We don’t practice yoga to create a pocket of peace so we can ignore the world. We practice yoga to become more functional humans—so we can show up in the world. Right now, we need you regulated, connected, and clear. We need your presence, your voice, and your care]]> 22459 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2026/02/It-is-no-measure-of-health-to-be-quote.jpg Winter Wisdom: A Capricorn Approach to What Lasts https://onedowndog.com/2025/12/23/capricorn-not-capricorny/ Tue, 23 Dec 2025 22:33:57 +0000 https://onedowndog.com/?p=22380 read more]]>

A More Thoughtful Way Forward

It’s no surprise that Capricorn season invites both ambition and reflection. There’s a natural pull to look ahead, but also to look inward. Not in the all-or-nothing, runaway-train way most resolutions unfold, but from a deeper, steadier foundation.

January 1 marks the start of the Gregorian calendar, a civil system shaped around human-made timelines and productivity. It places the “New Year” in the middle of winter, when goal-oriented behavior can feel oddly misaligned with the rest of the natural world.

Astrologically speaking, the year truly begins when the sun enters Aries on the Spring Equinox. Day and night are nearly equal, and there’s a palpable sense of momentum, growth, and forward motion. That’s when action makes sense.

Right now, we’re in a different phase.

This season asks us to reflect. To assess what actually fits our natural rhythm and what doesn’t. To take stock of how we’ve been living, moving, and caring for ourselves, so we can realign with what genuinely serves us before we push forward again.

To some, the idea of deciding what’s “in” and “out” for the coming year might feel like an internet trend. To us, it’s a grounded and soulful practice. One that creates a sustainable foundation for growth, and for becoming more fully ourselves rather than a “new” version that doesn’t quite stick.

So instead of a long blog about poses, playlists, or philosophy, we’re offering something simpler.

Take a Seat

Sit in a way that feels comfortable right now. Sukasana, a chair, the couch. Wherever you are.

Maybe your hips feel tight from holiday errands. Maybe your body feels a little heavier from dense, nourishing winter meals. Let that be okay. Listen to what your body needs in this moment.

From here, begin to look back.

Not with judgment, but with curiosity.

Ask yourself:

  • What supported me this year?

  • What quietly drained me?

  • What felt sustainable?

  • What didn’t?

What We’re Carrying Forward

IN

  • Strength- and mobility-focused movement

  • Kindness, especially toward ourselves

  • Meeting ourselves where we are

  • Showing up for our community and ourselves

  • Softness alongside discipline

  • listening to how yoga asana feels

These are lessons we’ve returned to again and again this year through our study of the Yoga Sutras, particularly the Yamas and Niyamas. They’re a practical toolkit for living that helps us notice when past experiences start to cloud how we show up in the present. They bring us back to gratitude, presence, and care.

OUT

  • Comparing ourselves to others

  • “Crash” anything

  • The pressure to “start over”

  • Community or self-care that feels performative or out of balance

  • Practices that are inconsistent, impractical, or simply don’t fit real life

  • thinking we need to adhere to how yoga asana “should" look

Your Turn

As you move toward 2026, what are you leaving behind?

And what’s worth not just keeping, but refining?

There’s no need to rush. This season isn’t about reinvention. It’s about steady alignment, so when the time comes to move forward, you’re doing it from a place that actually lasts.

]]> 22380 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/12/headers-1.png The Feel-Good, Mindful Guide to Shopping Small & Local https://onedowndog.com/2025/11/26/shop-local-holiday-guide/ Wed, 26 Nov 2025 21:46:01 +0000 https://onedowndog.com/?p=22270 read more]]> The holidays are local! 📍

Every time you support a small business, a local building gets angel wings painted on one of its walls. That’s the quote, right? Either way, it’s certainly a wonderful (local) life.

This year, instead of one big traditional gift guide, we’re sharing three — one for each neighborhood surrounding our studios. Inside, you’ll find holiday gems from local small businesses — and something even better: a plan for how to spend your Small Business Saturday (or whatever day you’re brave enough to face the holiday crowds) with your family in gratitude instead of spiraling into “we’re hungry, we’re tired, we’re bored.”

By keeping it locally-owned, small, and ethical, you can experience the season in a way that nourishes your soul and uplifts your community. So send that calendar invite and call it what it is: Neighborhood Shopping Day — in Echo Park, Eagle Rock, or East Hollywood.

Let’s make it a tradition worth keeping, because these businesses are worth supporting.

🧣 A Holiday Stroll Through Echo Park Village: A Day of Shopping, Snacking, and Self-Care

Just minutes from Downtown LA — but with all the sparkle of a proper neighborhood outing — Echo Park Village is the perfect place to spend a cozy holiday shopping day. Tucked between Echo Park and Historic Filipinotown, this walkable little hub blends city energy with small-town charm, making it easy to find gifts and a little seasonal glow for yourself.

  • Start your day slow at cozy Clark Street Bakery or the minimalist Laveta just across the street. Grab a pastry that feels like a warm hug and a coffee to power your adventure. Sit for a moment, people-watch, and make a game plan for the shops you want to hit.

  • Then drop into One Down Dog for a gentle mid-morning yoga flow or something sweatier — the perfect reset before the shopping begins. Bonus points if you pick up a gift card or a cozy hoodie for the yogi in your life. If you’re thinking more presence than presents this year, we’ve got Thankful For Specials on class packs and memberships available through December 5th and sound baths and teacher training available through the end of the year!

  • Stroll the Village’s cozy pathways, soak in the exposed brick, murals, vintage concrete floors, and dreamy natural light — along Glendale, you’ll find innovative-pop-up-turned-curated-book-shop A Good Used Book. Browse this quaint little book nook for the perfect under-$20 gift or a new read to curl up with by the fireplace.

  • By now, you’ve earned lunch. Head over to Gra Pizzeria for a succulent slice of sourdough pizza (or a whole pie — no judgment). If you’re feeling like lighter fare, swing by Henrietta for market-driven, Rome-inspired salads and sandwiches that still feel very California (ideal for impressing out of town visitors).

    Before you wrap up the first part of your day, stop into Butchr Bar for a seasonal cocktail or a little snack, and toast your successful village voyage.

Optional Side-Quest

If you’ve got the energy — and want a little urban wander.

From the Village / Sunset corridor, head west/northwest toward Sunset Blvd and Glendale Blvd. After about 15–25 minutes on foot (or a quick scooter or rideshare if you’re carrying packages), you’ll hit a pocket of shops and cafés worth discovering:

  • Cookbook Market 
    A tight-knit neighborhood grocery with seasonal produce, artisanal pantry goods, prepared foods, and a curated selection for serious home cooks. Ideal for locally-sourced foodie gifts or something special for your own holiday table.
  • The Semi-Tropic
    A cozy, slightly hidden bar/restaurant hybrid offering Mediterranean-inspired plates, cocktails, and a bit of merch. Chill vibes and a great spot for a late-afternoon drink or a “secret-gem” treat. You can’t go wrong with a plate of crispy rosemary-dusted fries.
  • Woodcat Coffee 
    A low-key, specialty coffee shop and roaster founded in 2014 by veteran coffee couple and hyper-locals, Saadat & Janine Awan who built everything with little money, lots of heart and their own hands — perfect for a pick-me-up, a rest, or a little hang before heading back.
  • Shout and About 
    The first location for the brand, affectionately dubbed the “little urban oasis," this whimsical boutique gift shop on Echo Park Ave. is filled with unique gifts, cards, accessories, and small treasures. Great for last-minute surprises or just a little window-shopping delight.
If you’ve checked off your entire list in Echo Park Village and want a serene, sacred pause, saunter along Echo Park Lake toward Sunset Blvd. Visit Sacred Fortune for acupuncture, fertility massage, herbal formulations, facial gua sha, cupping, nutrition guidance, and holistic bodywork. For more inspired wellness services (and gift cards) in the area, we also love For the Love of Acupuncture, a queer and trans Filipino practitioner of Traditional Chinese Medicine located at the same address as Sacred Fortune.

End the day the Echo Park Village way: slow, satisfied, and stocked with gifts that support the neighborhood. Whether you came for the shopping, the wellness services, or the snacks, you’ll leave feeling like you spent a day in LA’s most charming little holiday village — all while supporting a diverse, creative community that makes the city so special.

🌿 A Holiday Walking & Shopping Day — “Colorado Corner,” Eagle Rock

Eagle Rock feels like something out of a Christmas Hallmark movie: locally-owned gems, warm small-town vibes, and plenty of spots to sip, stroll, and shop small. It’s the perfect setting for a festive day out and to get caught up in delightful conversations with your neighbors.

Begin with a morning class at One Down Dog. Shake off the seasonal rush, settle into your body, and tap into the grounded pace of the neighborhood. After class, browse the retail nook for self-care gifts — think super-soft leggings, candles, mat spray, and gift cards for the yogis in your life.

If you’re leaning more toward presence than presents this year, check out the Thankful For Specials on class packs and memberships through December 5th, plus sound baths and teacher training offerings through the end of the year.

Walk just a few steps down Eagle Rock Blvd. to queer-owned Creature’s Plants & Coffee, a beloved plant-shop-meets-café serving specialty drinks among lush greenery.

  • What you’ll find: Thoughtfully curated plants, ceramics, planters, and a peaceful outdoor garden perfect for sipping a latte.

It’s the kind of place that instantly softens your mood — the perfect “reset” before digging into more shops.

Head Back toward Colorado and pop into the little places you definitely window shopped on your way to Creature’s:

  • Parchment — a charming stationery and paper-goods shop known for cards, journals, and warm, crafty energy.

  • Açaí Craze — quick superfood bowls if you want something refreshing and bright.

  • Leanna Lin’s Wonderland — an Asian-American woman-owned gift boutique filled with art prints, jewelry, kid-friendly gifts, and indie-maker treasures.

  • Not Another Pottery Studio — local ceramics, pottery classes, and one-of-a-kind handmade pieces.

  • The Green Bean — a kid’s boutique and toy shop for the littles in your life.

Wander Colorado Boulevard — Eagle Rock’s Main Drag

Meander along Colorado Blvd, where even more small businesses shine:

  • Milkfarm — woman (and long-time One Down Dog student)-owned artisan cheese shop with curated cheeses, charcuterie, crackers, jams, and the best hostess-gift possibilities on the planet. A hat that says “Butter" or “Salami" for dad and an organic sparkling rosé for mom to drink when dad wears his new hat? They’ve got that!

  • Four Café — healthy comfort food, homemade soups, seasonal salads, and baked goods — ideal for grabbing lunch or foodie gifts.

  • Owl Talk — a longtime sister-owned vintage boutique offering curated clothing and accessories with a delightful, cozy vibe.

  • Native Boutique — another local favorite for gifts, apparel, jewelry, and small-batch goods from independent makers.

When it’s time for a mid-day toast, head to Relentless Brewing & Spirits, a woman-owned craft brewery and distillery.

  • Expect great beer, inventive cocktails, warm service (say hi to Mike and Bri behind the bar), and an atmosphere that somehow feels festive year-round.

  • If you’re lucky, Bob Ross might be playing on the TV and don’t miss the Asian sticky wings — iconic and cheaper on Sundays!

Treat Yourself to The Loft Spa (or a Matinee at Vidiots)

Round out the day with some restorative self-care at The Loft Spa, a tranquil neighborhood staple with massages, facials, and a genuinely kind, welcoming team. Say hi to Heather and let yourself exhale — you’ve earned this one.

Not in a spa mood? Head to nearby Vidiots to catch a movie at LA’s most cinephile-approved and lovingly-restores community cinema and video store.

Wrap Up Back at One Down Dog

End your day the way you started: slowly. Wander back to One Down Dog with full bags, full tummies, and fuller spirits. Rest your feet, take a deep breath, and soak up the cozy satisfaction of supporting your neighborhood’s small businesses.

Optional Side-Quest — A Quick Drive to Highland Park

If you’ve got a few bags to drop off and don’t mind a short, scenic 6–10 minute drive, cruise over to nearby Highland Park, one of LA’s most charming shopping corridors.

The route from Eagle Rock takes you down Figueroa Street, over a gentle hill, and into a vibrant historic district packed with creativity, murals, and independent shops.

A few ODD favorites to visit:

  • Belle’s Bagels — hand-rolled, naturally fermented bagels made with California-grown grain from a women-owned team.

  • Crush & Touch Art Supply — a Korean-American–owned art supply shop with stationery, tools, and creative giftables.

  • Shorthand — expertly curated stationery, pens, journals, and organizational goods from a woman-owned paper-goods company.

  • Vinovore — a woman-owned wine shop focusing on women-made wines, cute gift sets, and the best animal-themed bottle labels in town.

It’s the perfect little add-on to an already delightful day.

🎁 A Holiday Stroll of Fun Finds & Food — East Hollywood & Los Feliz

East Hollywood is one of LA’s most vibrant little pockets — a mix of indie shops, thoughtful makers, and cozy food stops that feel especially magical during the holidays. Whether you’re chasing perfect gifts, delicious treats, or a little seasonal grounding, this stroll has everything you need.

Start with Presence, Not Presents

Begin your day at One Down Dog with a grounding yoga class under the skylight. Shake off the bustle, settle into your body, and check out the studio’s curated retail nook on your way out — candles, comfy apparel, self-care essentials, and gift cards that make “I’ll start yoga one day” happen sooner.
If you’re more into presence than presents this year, ODD’s Thankful For Specials on class packs, memberships (through Dec 5), sound baths, and teacher training (end of year) make gifting and receiving extra sweet.

Fuel Up With Something Warm & Buttery

Head to Bolt for buttery baked goods — the cheddar biscuits are iconic — or dig into a full brunch. (Pro tip: you can get a breakfast sandwich on that legendary biscuit… just go early, they sell out fast.) Sip, snack, and map out your holiday hit list.

Stock Up on Holiday Goodies

A short stroll north on Western brings you to Lazy Acres Market, East Hollywood’s better-for-you grocery haven. Grab gourmet snacks, wellness-inspired gifts, pantry treasures, or the famous Lazy Acres Cookie — a soft, gooey holiday essential. Perfect for host gifts or your own cozy movie night.

Optional Side Quest — Los Feliz Village

If you’ve still got energy (and room for more treats), wander toward Los Feliz — either a 20–25 minute walk past Barnsdall Art Park or a quick drive.

Sip Something Sweet, Colorful & Comforting

Kick off round two with a Filipino iced coffee from Obet & Dels — ube, coffee, and oat milk in perfect harmony. It’s festive, unique, and tastes like a warm-weather winter hug. Stop at Barnsdall Art Park on your way to enjoy your bevvie on a grassy hilltop with a view of the neighborhood and Frank Lloyd Wright architecture for a little culture and inspiration.

Slip into Shopping Mode

Like Eagle Rock and Echo Park, Los Feliz Village feels like its own cozy holiday town. Along Hollywood Blvd and up Hillhurst you’ll find:

  • Soap Plant / Wacko – Off-the-wall gifts, art, books, and curiosities for the playful or hard-to-shop-for friend.

  • Spitfire Girl – Woman-owned boutique with candles, stationery, home goods, witty gifts, and handcrafted charm.

  • Liberate Emporium – Crystals, tarot decks, spiritual tools, and high-vibe stocking stuffers.

  • Sacred Light – Aura photography, mystical gifts, and metaphysical add-ons for the woo-inclined.

Wrap Up With Something Delicious

End your stroll with a treat from neighborhood favorites:

  • Buttercake Shoppe – Rich, nostalgic baked goods perfect for gifting (or devouring).

  • Earth Organic Juice Bar – Fresh, colorful juices and smoothies for a light reset.

  • All Time – Warm, bright, ingredient-driven dishes that feel celebratory without trying.

A Final Moment of Calm

If you want one last dose of grounding:

Either way, you’ll end the day feeling centered, nourished, and connected to the makers, growers, practitioners, and dreamers who shape this beautiful corner of LA.

]]> 22270 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/11/headers-5.png Deep Blue Sea-son | Scorpio Waters (& Emotions) Run Deep https://onedowndog.com/2025/10/22/the-yoga-of-emotional-release/ Thu, 23 Oct 2025 02:29:26 +0000 https://onedowndog.com/?p=22159 read more]]> “Like the gargantuan iceberg beneath its polar cap, Jupiter in Scorpio holds endless mysteries in its depths.” — Chani Nicholas

Libra season asked us to find freedom in the moments we fall off balance — to wobble, sway, and still trust the beauty in the in-between. Scorpio season takes us somewhere deeper. This one finds freedom not by floating on the surface, but by diving below it — where truth lives, where we can’t fake the calm, and where transformation begins. Welcome to the deep blue sea-son: a time to feel it all, dive beneath the surface, and let movement, breath, and presence guide the hidden parts of ourselves into the light.

In yoga (and in life), that means turning toward what we’ve avoided — the sensations, emotions, and stories we’ve kept buried — and letting movement, breath, and presence do their quiet magic. When we dig deep, not dark, we discover that what feels heavy is often what’s ready to rise. So go ahead — be the Scorpio you wish to see in the world: passionate, present, and brave enough to bring your depths to the surface without sinking an unsinkable ship, turning ‘I’ll never let go’ into ‘it’s definitely time to let go.’

3 Ways to Ride the Scorpio Waves 🌊

1. Feel It Fully — Don’t Flinch

Scorpio energy calls for radical presence. Notice the clench, the wobble, the held breath — lean in, let sensations speak, and maybe grunt a little while you’re at it.

2. Burn to Transform

Scorpio heat isn’t just emotional — it’s alchemy. Sweat, breathe, move, and turn effort into ritual. It may get messy, and that’s exactly the point.

3. Surrender to the Depth

Every dive needs floating. Savasana, Yoga Nidra, or just lying there — surrender isn’t defeat, it’s integration. Surface lighter, clearer, and ready to ride the next wave.

Playlist of the Season: 

deep blue sea-son | a scorpio-themed yoga playlist for emotional release To accompany this journey through Scorpio’s depths, the Deep Blue Sea-son playlist blends introspective, passionate, and transformative tracks — from soulful reflection to fiery intensity. Each song mirrors the themes of emotional honesty, surrender, and rebirth we explore on the mat: the early tracks help you lean into feelings and resistance, the midsection fuels movement and intensity, and the closing pieces invite rest, reflection, and renewal. Put it on during your practice, meditation, or even a quiet evening, and let the music guide you through your own deep dive.  

Asana of the Season:

savasana - scorpio themed asana or yoga pose

🛌 Surrender in Savasana: The Death of Practice on the Mat

Scorpio season is all about release, transformation, and diving into what lies beneath the surface. What better pose to honor that energy than savasana — the ultimate surrender on the mat? It’s the corpse pose that asks us to let go of control, float in stillness, and integrate all the emotional, physical, and spiritual work we’ve done in practice. Think of it as a mini burial for old patterns — with the promise of rebirth when you rise.

How to Get There (Scorpio Style)

  1. Lie Down Like a Rebel of the Deep

    • Stretch out comfortably on your back. Let your arms fall open like tentacles reaching for transformation.

  2. Close the Eyes, Open the Depths

    • Gently close your eyes and imagine diving beneath your personal iceberg. Feel the currents of emotion, thought, and sensation moving freely.

  3. Release the Grip

    • Let your shoulders, jaw, and belly soften. Surrender to gravity. Pretend the drama of Scorpio intensity can’t touch you here — because it can’t.

  4. Breathe Into the Mystery

    • Inhale deeply, exhale slowly. Each breath is an invitation to release, each exhale a tiny little plunge into the depths.

  5. Optional Fetal Pose Transition

    • When ready, roll gently to one side and curl into a fetal-like shape — honoring rebirth, transformation, and the flow of Scorpio’s emotional tides.

Benefits of Savasana (The Scorpio Way)

Emotional:

  • Encourages deep emotional release and integration

  • Calms the nervous system after intense physical or emotional work

  • Cultivates radical presence with your own feelings

Physical:

  • Reduces muscle tension and fatigue

  • Lowers blood pressure and heart rate

  • Promotes recovery after a vigorous practice

Spiritual / Energetic:

  • Supports insight, reflection, and clarity

  • Helps integrate the lessons of the practice into daily life

  • Connects you to the cycle of death and rebirth — release and renewal

scorpio season class feature - yoga nidra or 'conscious unsconsciousness'

Class of the Season: YOGA NIDRA

If savasana is the death of practice, Yoga Nidra is the consciously unconscious exploration of that depth — a guided treasure hunt under your own emotional iceberg. It invites you to uncover buried gems, process emotions, spark creativity, and reignite that signature Scorpio intensity. Yoga Nidra lets us visit these places safely, with curiosity instead of judgment, turning our attention inward to release, integrate, and transform.

How It Works:
Through guided visualization, body scanning, and intentional breathwork, Yoga Nidra allows the subconscious mind to surface emotions, memories, and creative impulses that may have been buried or ignored. This aligns perfectly with Scorpio’s energy: it encourages emotional honesty, energetic purification, and the rebirth of creative fire.

Why It Feels Like Magic in Scorpio Season:

  • Emotional Processing: Helps you move through and integrate intense emotions without becoming overwhelmed.

  • Creativity Boost: By quieting the conscious mind, you give space for new ideas, intuition, and inspiration to rise.

  • Scorpio Spark: Amplifies your inner power and passion, helping you connect with your desires and purpose with clarity and intensity.

Think of Yoga Nidra as a sonic, energetic, and emotional deep dive — a chance to meet yourself beneath the waves, process what arises, and resurface renewed, aligned, and ready to channel your Scorpio fire in the world.

Sutra of the Season: 1.12

yoga sutra philosophy for scorpio season

Scorpio Season: A Meditation on Depth

In Scorpio Season, we move from floating on the surface to diving deep — exploring the hidden currents of our emotions, desires, and shadows. Freedom isn’t found in perfection or avoidance; it’s discovered in curiosity, surrender, and the courage to meet what’s buried beneath.

Sutra 1.12 reminds us that steady practice and conscious letting-go quiet the mind’s waves. In Scorpio season, that’s your blueprint: turn toward the depths, feel it fully, and let transformation rise — no whistle or big wooden door required.

So give Scorpio Season a soundtrack that mirrors your depths, then take it to the mat: explore hip openers, heart-opening flows, and deep savasana or Yoga Nidra. Lean into the currents, feel the intensity, surrender, and let the alchemy of release guide you. Rinse, repeat, and rise renewed — ready to channel your passion, creativity, and inner power in the world.

]]> 22159 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/10/yoga-and-scorpio-season.png Libra-ate Yourself | Finding Freedom in the Falling https://onedowndog.com/2025/09/23/cultivating-balance-in-libra-season/ Tue, 23 Sep 2025 15:29:17 +0000 https://onedowndog.com/?p=22094 read more]]> we dared ourselves to flirt with order and perfection—without rules. Instead of chasing flawlessness, we leaned into patience, clarity, and the art of letting go when imperfections surfaced. Now, in Libra Season, that exploration evolves: from striving for perfection to striving for balance. “Balance” is one of those wellness buzzwords we hear everywhere, but with so many interpretations, it can also feel heavy. We picture ourselves holding scales on our shoulders, expecting them to stay steady while life relentlessly nudges us off course—through phones, schedules, traffic, or as One Down Dog founder Jessica Rosen says, the bugs on the windshield. Our culture tends to frame balance through hustle-driven sayings: when you fall off the horse, get back on. No shade (okay, maybe some) to the cowboys who coined that one, but yoga offers us something deeper and more poetic. Instead of a “walk it off” mentality, yogic wisdom invites us to embrace the wobble. To laugh when we stumble, to learn from the moment, and to keep practicing—whether in a tricky pose or a tough conversation. That’s how we turn the fall into something fabulous.

3 Key Takeaways on Balance in Libra Season

✨ Humor softens the wobble. Laughter turns frustration into perspective, helping us lighten the load of imperfection. 🧠 Information builds clarity. When we notice patterns—on and off the mat—we transform missteps into opportunities for learning. 🌱 Cultivation creates resilience. Each fall is feedback. With practice, we grow steadier, stronger, and more compassionate toward ourselves.

Playlist of the Season: 

your higher falling - a libra themed yoga playlist Every season deserves a soundtrack. Our Libra-themed playlist is curated to sway with the scales—songs that teeter between light and deep, calm and energetic, playful and soulful. It’s music for finding balance in the wobble, whether you’re flowing through poses, navigating traffic, or just dancing it out in your living room. Let these tracks remind you that harmony isn’t about standing still, but about learning to move gracefully through the shifts. Press play, find your rhythm, and let balance sound as good as it feels.  

Asana of the Season:

libra themed asana or yoga pose - sirsasana, headstandSirsasana (Headstand)

Every season deserves a new perspective. In Libra Season, balance isn’t just about standing tall—it’s about flipping the script. Headstand (Śīrṣāsana) is the ultimate teacher in this practice: equal parts strength and surrender, focus and play. It reminds us that wobbling, tipping, or even falling are all part of the dance toward steadiness.

How to Step Into Headstand (Śīrṣāsana)

  1. Foundation first. Interlace your fingers, set your forearms on the ground, and cradle the back of your head in your hands.
  2. Root down. Press firmly through your forearms and lift your shoulders away from your ears.
  3. Lift lightly. Tuck your toes, straighten your legs, and walk your feet closer until your hips stack over your shoulders.
  4. Float up. Bend your knees into your chest, then slowly extend your legs toward the sky.
  5. Find balance. Engage your core, breathe steadily, and remember—falling is part of the practice.
✨ Ready to play with balance, flip your perspective, and enjoy the art of falling? Join Meghan Lastra in Echo Park for our upcoming Headstand Workshop—where strength meets curiosity and every wobble is welcome.

The Benefits of Headstand (Śīrṣāsana)

🧠 Mind

  • Builds focus and concentration by requiring presence and attention

  • Trains patience through gradual progress and practice

  • Cultivates mental clarity by reversing perspective and shifting energy

  • Encourages confidence and courage in facing challenges

  • Helps release fear of falling, fostering resilience and adaptability

💪 Body

  • Strengthens shoulders, arms, and core muscles

  • Improves circulation by inverting the body and assisting blood flow

  • Stimulates the lymphatic system, supporting detoxification

  • Can relieve tension in the lower back by decompressing the spine

  • Enhances balance and proprioception (awareness of body in space)

🌱 Overall Wellbeing

  • Offers an energizing, uplifting effect on mood

  • Balances the nervous system, supporting stress relief

  • Symbolically flips perspective, inviting new ways of seeing challenges

  • Builds trust in the body and practice, deepening the mind-body connection

  • Creates a playful, joyful relationship with movement and imperfection

Class of the Season: FIT: full-body

fit: full-body Balance isn’t just about stillness—it’s about finding strength in motion. FIT: Full-Body is a high-energy, total-body HIIT that invites you to play with your limits while staying grounded in your center. Through bodyweight conditioning, strength training, core work, and all-levels cardio, you’ll feel the push and pull of challenge and recovery, effort and ease—just like navigating the scales of daily life. Sweat, wobble, and laugh through it, and discover that balance isn’t about perfection—it’s about showing up, moving through, and finding joy along the way.

Book FIT: full-body >>

✨ Ready to find your flow, test your limits, and embrace a little wobble? Join our October Attendance Challenge and try a variety of classes designed to balance out your practice—because the best way to master balance is to mix it up, move your body, and have fun doing it! Plus stickers. Never forget the stickers.

Sutra of the Season: 2.26

balancing effort and ease yoga sutra 2.46

Libra Season: A Meditation on Balance

In Libra Season, we move from perfection to balance—an ever-shifting, playful dance between effort and ease. The scales we carry aren’t meant to stay perfectly level; life nudges us off course with phones, traffic, schedules, and “the bugs on the windshield.” Balance is less about standing still and more about learning to wobble with grace.

Yoga Sutra 2.46 reminds us that the practice of yoga is about finding steadiness through steady effort: sthira sukham asanam — the posture should be steady and comfortable. It’s a meditation in motion, teaching us that effort without ease becomes rigid, and ease without effort becomes sloppy. True balance lives in the middle, where we engage, stretch, breathe, and allow ourselves to wobble.

So give Libra Season and your practice a soundtrack that sways with the scales, then take it to the mat and play around with arm balances like headstand, then sweat it all out with FIT: full-body. Rinse, repeat, and get to 21 classes in October to meet our Practice Feeling Balanced Challenge. Show up, show more, and let the wobble guide us.

]]> 22094 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/09/libra-season-blog-header.png Sustainable Serenity: reclaim time and using yoga philosophy https://onedowndog.com/2025/09/09/yoga-and-the-nature-of-time/ https://onedowndog.com/2025/09/09/yoga-and-the-nature-of-time/#comments Tue, 09 Sep 2025 21:56:41 +0000 https://onedowndog.com/?p=22074 read more]]> Part 1: time “I don’t have enough time” – me 200 times a day.  “You have time for what you make time for.” – me trying to finish writing this post. Other fun things I tell myself on the regular: “I’m so behind.” “I have so much to do.” “I want to do X (something fulfilling), but I have to do Y (some kind of obligation).”  Maybe like me, you wonder whether you’re living to work or working to live? So, let’s talk about time. Time is weird. It flies, it drags, it slips through your fingers, and somehow there’s never enough of it. That feeling, that low-key panic of “there’s so much to do and I’ll never catch up” has become so normal, we forget to question it anymore… but maybe we should.

The Gunas and the nature of time

In my last blog, I discussed Samkhya philosophy, specifically prakriti and purusha. As a reminder, Prakriti = matter/nature, Purusa = the (S)elf. Prakriti, the material world, is ever changing and is made up of the three gunas:
  • Tamas: heavy, slow to change
  • Rajas: hot, active, fast-moving
  • Sattva: balanced, stable, sustainable
The nature of nature is change. We’re constantly cycling through these energies. Some days we feel bored, lazy, stuck (tamas). Others are full of action, overstimulation, and chaos (rajas). And then there are moments when we experience sattva, those rare, calm spaces where we feel present and in flow. The way our culture interacts with time tends to overemphasize rajas. Go. Achieve. Hustle. Optimize. Be productive. But here’s the thing about rajas:
  1. It’s addictive
  2. It is not sustainable
  3. It always leads to tamas
Too much rajas without sattva leads to burnout. Too much tamas without sattva leads to stagnation. Yoga gives us tools to navigate all three so we can start living with intention rather than getting caught up in the rat race.

Time Famine: why doing nothing is so hard and SO necessary

From the moment we’re born, we’re trained to race time. We learn to measure it, track it, and maximize it. Time becomes currency. Productivity becomes identity. We’re living through what some call a “time famine” – a deep, collective feeling that there’s never enough time. We run on alarms, meetings, time sheets, and calendar pings. We measure our worth in productivity. We pack our days, rush through meals, scroll through breaks, and optimize our downtime. This hyper-focus on productivity can lead to burnout, anxiety, and even physical health problems – super rajasic! We’re so conditioned to do that sitting still for even 30 minutes doing absolutely nothing can feel impossible and tremendously uncomfortable.  But doing nothing is deeply healing. I always tell my kid that boredom leads to creativity, and being bored can change the world! A bit dramatic, sure, but it is also true. In stillness, we integrate, imagine, and restore. We desperately need that space! 

Bending Time: creating space for what matters

We say we’ll take that trip “someday.” We’ll rest “after this deadline.” We’ll play, sleep, breathe… later. But what if later never comes? What if time itself is just a construct we’ve agreed to without realizing it? What if we can reshape it to serve our well-being, not just our schedules? What if we make joy a non-negotiable? What if we could bend time?  Here’s how I’m learning to bend time back into something that feels like mine:
  • get present: constantly thinking about the future = anxiety. Constantly ruminating on the past = depression. The only place peace exists is in the present.
In Sutra 1.2 (Yogaś citta-vṛtti-nirodhaḥ), Patanjali says that Yoga is the stilling of the fluctuations of the mind.  Tools to still the mind:
  • Breath Awareness: lengthen your exhale – it signals to your nervous system that you are safe. Check out our blog on pranayama for more breath tips.
  • Movement: yoga, dancing in your kitchen, long walks – when you move with intention time slows down.
  • Journal: brain dump all of the things – writing creates separation between you and your thoughts.
When you’re in the present, time expands.
  • add novelty: have you ever noticed how, when you travel, it feels like every day is 10 days long? I was just in Italy and I ended every day feeling this way. That’s because new experiences snap us out of autopilot and make time feel longer.
      • Take a different route home
      • Add a random activity into your day that you rarely do: paint a picture, jump rope, walk a route you’ve never walked
      • Work from a new space – a coffee shop, a park, the floor
  • set boundaries: say yes to what fills you. Say no to what drains you. We forget how much choice we actually have. Boundaries = freedom!
      • Add things fill your cup to your calendar and treat them with the same respect you do your work/family responsibilities
      • Say “not right now” or “I’ll get back to you” instead of defaulting to “yes” pause before you commit, and check in with your energy first.
  • find your flow: what makes you lose track of time in the best way? Cooking? Painting? Writing? Movement? Flow States are time-benders – add more of them into your week.
  • Live fluid: In our culture, time often feels rigid, linear, and scheduled. But not everyone lives that way, in many cultures (Latin America, Africa, South Asian, Indigenous), time is seen as fluid, relational, and intuitive. Instead of living by the clock, let yourself: 
  • Be spontaneous
  • Pause to talk to the person next to you instead of rushing past them
  • Make spending time with your people just for funsies a priority
  1. reclaim Your Relationship with Rest: Rest isn’t something you earn – it’s something you deserve and it’s essential! Rest isn’t wasted time. It’s what makes your life livable. True rest (not just zoning out) resets your nervous system and shifts how you experience time. Sleep, nap, daydream… slow down before your body forces you to.
  2. define “enough” for yourself: productivity culture teaches us that we’re not doing enough, or worse, that we’re not enough. When “more” is the only measure, we’ll always feel behind. 
  • Ask yourself: “what does enough look like today?” When you define enough, you give yourself permission to stop. 
  • Remember: done is better than perfect
  • You are a human being not a human doing
Time isn’t just hours on a clock, it’s how we live our lives. And maybe the first step to reclaiming it is remembering that we can. We can choose presence over pressure. We can define “enough” for ourselves. We can move through our day with intention instead of exhaustion. In a world that’s constantly pulling us toward doing more, faster, sooner, it’s an act of resistance to pause, to soften, and to ask: What truly matters? This is just Part 1 of Sustainable Serenity. There’s more to explore – more ways to reclaim your joy, your energy, your space. But for now, take a breath. You have time. And you’re allowed to use it differently.
🖤 Jessica Rosen]]> https://onedowndog.com/2025/09/09/yoga-and-the-nature-of-time/feed/ 1 22074 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/06/headers.png