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

The post Yoga Is Not a Passive Practice appeared first on One Down Dog.

The post Winter Wisdom: A Capricorn Approach to What Lasts appeared first on One Down Dog.

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.

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:

• Take a sunset walk into Griffith Park for fresh air and glowing views, or

• Stay on Hillhurst for restorative care at Crescent Chiropractic or Los Angeles Emotional Wellness Center.

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.

The post The Feel-Good, Mindful Guide to Shopping Small & Local appeared first on One Down Dog.

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: 

Asana of the Season:

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

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

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.

The post Deep Blue Sea-son | Scorpio Waters (& Emotions) Run Deep appeared first on One Down Dog.

3 Key Takeaways on Balance in Libra Season

Playlist of the Season: 

Asana of the Season:

Sirsasana (Headstand)

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.

The Benefits of Headstand (Śīrṣāsana)

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

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.

The post Libra-ate Yourself | Finding Freedom in the Falling appeared first on One Down Dog.

The Gunas and the nature of time

• Tamas: heavy, slow to change
• Rajas: hot, active, fast-moving
• Sattva: balanced, stable, sustainable

1. It’s addictive
2. It is not sustainable
3. It always leads to tamas

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

Bending Time: creating space for what matters

• get present: constantly thinking about the future = anxiety. Constantly ruminating on the past = depression. The only place peace exists is in the present.

• 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.

• 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.

1. 1. • 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!

1. 1. • 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

6. 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.
7. 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

The post Sustainable Serenity: reclaim time and using yoga philosophy appeared first on One Down Dog.

After a season of shining in the spotlight (while helping others shine too), Virgo season calls us to declutter, ground ourselves, and reset the foundations behind the scenes. Virgos love order and strive for perfection, but when it comes to self-awareness and growth, sometimes the rules are meant to be broken—so long as no harm is done (cough, ahimsa, cough). Instead of chasing perfection, chase clarity. Like clear quartz, mental clarity amplifies everything around it.

But how do we avoid the trap of perfection without collapsing into failure? How do we clear away obstacles while keeping our emotions organized? How do we make a spreadsheet that leaves room for heart, soul, intuition, and the divine? The truth is, the rules are: there ain’t no rules. The toolkit lies in self-study. When we reflect on mistakes, we create order—and from that order comes peace. You don’t have to be flawless to feel at ease. You just have to trust that when life feels messy or out of control, it’s simply a moment of feeling messy and out of control. Through yoga, we meet those feelings and then transform them.

Virgo Season Takeaways on Perfectionism

Even Beyoncé isn’t flawless.
It’s easy to compare yourself to others and shrink under the illusion of their perfection. Yoga reminds us: it’s not about the end result, but detachment from it. Even Beyoncé—the Virgo queen herself—isn’t untouchable, just seasoned.

Get organized.
Lean into Virgo’s earth energy to cut through mental clutter. Make lists, meal prep, create rituals—whatever builds a strong foundation for steady growth.

Show up.
Virgos thrive in service, especially when things feel uncertain. Discernment is the key: balancing practical analysis (yes, spreadsheets) with wisdom that seems to come from somewhere less tangible—like the soul.

Sutra of the Season

Patanjali teaches discernment and clarity: the ability to distinguish what is real from what is not. This perfectly mirrors Virgo’s pursuit of knowledge through both intellect and intuition.

So if you’re looking at life like a spreadsheet, remember—don’t forget the splashes of color.

It doesn’t matter if you win or lose, it’s what you do with your dancin’ shoes – also Grease

Virgo Season Workshops & Community Events

• SOMATIC VOICE WORKSHOP w/ Emmett Patton & Simha Garimella | Saturday, August 30 | 2:30-4pm | East Hollywood
• ROOTED REVERENCE, a community walking meditation w/ Magnolia Yang Sao Yia | Sunday, September 21 | 10am-12pm | Echo Park Lake
• HISPANIC HERITAGE MONTH FLOW, an “affinity" class w/ Steven Arcos | Sunday, September 21 | 3-4:15pm | Echo Park
• IGNITE YOUR INNER LIGHT, a tarot workshop w/ Victoria Hernandez | Thursday, September 25 | 7-8:15pm | Echo Park
• YOGA MONTH SPECIALS & PAY-WHAT-YOU-CAN CLASSES | Sept 1 – 30 | Deals on memberships and class packs, plus more Pay-What-You-Can classes than ever | Book a Pay-What-You-Can Class on the regular schedule and stay tuned for specials!

Playlist of the Season: 

Asana(s) of the Season:

Parivrtta Trikonasana (Revolved Triangle Pose)

A twisty-turny pose for life’s twists and turns. Here’s how to approach this asana:

Step your feet wide—right toes forward, left foot angled in—and square your hips. Just like Virgo loves a strong foundation, root down through both legs before you move. Reach your arms wide, hinge forward with a long spine, place your left hand on the floor, a block, or your shin, and lift your right arm to the sky. Think of this twist as Virgo’s gift of discernment: clearing clutter, finding clarity. Inhale to lengthen, exhale to refine. Hold, then rise and switch sides—balancing both halves, as Virgos always strive to do.

Repeat 3–5 cycles to stoke your inner fire and start your day with clarity, power, and heart-led intention.

Physical Benefits

• Strengthens legs and core — engages quadriceps, hamstrings, glutes, and deep abdominal muscles.
• Improves spinal mobility — the twist stretches and strengthens the spine, especially the thoracic region.
• Opens hips and hamstrings — provides a deep stretch to the hamstrings, hip flexors, and outer hips.
• Enhances balance and stability — challenges proprioception and strengthens stabilizing muscles in the feet and ankles.
• Stimulates digestion — the twist gently massages abdominal organs, supporting detoxification and digestion.
• Expands chest and shoulders — helps open the upper body and improve posture by countering slouching or rounding.
• Boosts circulation — twisting and lengthening increases blood flow throughout the body.
• Supports spinal alignment — strengthens postural muscles that help keep the spine upright.

Mental Benefits

• Encourages clarity and focus by demanding concentration and steady breath.
• Trains discernment—knowing how far to twist without forcing, balancing effort and ease.
• Builds mental resilience, as the challenging balance and deep stretch require patience and presence.

Energetic Benefits

• Stimulates the manipura (solar plexus) chakra, associated with confidence, willpower, and personal clarity.
• Awakens prana (life force) by wringing out stagnant energy in the torso and spine.
• Balances grounding (through the legs and feet) with expansion (through the spine and arms).

Emotional Benefits

• Helps release perfectionism and control by teaching acceptance of imbalance or “wobble.”
• Supports detoxification of emotions, offering a literal and symbolic “twist” out of old patterns.
• Cultivates a sense of peace in imperfection, reminding practitioners that growth comes through process, not perfection.

Parivrtta Trikonasana invites Virgo season’s love of order and clarity into the body—grounding through structure, refining through discernment, and reminding us that true balance comes not from perfection, but from presence.

A yoga philosophy class deepens Virgo season’s focus on discernment, clarity, and self-reflection. Explore ancient teachings that guide mindful action and inner growth, organizing thoughts, questioning assumptions, and balancing intellect with intuition—perfect for embracing Virgo’s pursuit of clarity without chasing perfection.

Book YOGA TALK >>

Sutra of the Season: 2.26

Patanjali emphasizes discernment—the ability to distinguish what is real from what is not. Virgo season reminds us that clarity matters more than perfection: mistakes are opportunities for growth. Progress comes from awareness and thoughtful action, not flawless execution. Like a spreadsheet with numbers and notes, Virgo energy encourages structure, focus, and discernment—while leaving space for intuition, heart, and the perfectly imperfect flow of life.

Journal Prompt:

After reading about Virgo season, Parivrtta Trikonasana, and Patanjali’s Sutra 2.26, take a few minutes to reflect:

• Where in your life are you seeking perfection, and how might clarity and discernment serve you more than flawless results?

• How can you “organize your spreadsheet soul” to create space for intuition, heart, and the imperfect parts of yourself?

• What small steps can you take this week to practice presence, reflection, or mindful action, both on and off the mat?

Write freely, without judgment, and notice what insights arise as you connect Virgo’s energy to your own life.

The post Spreadsheet Your Soul | Virgo Season Tips for Progress, Not Perfection appeared first on One Down Dog.

After a season of emotional processing and reconnecting with our softer sides, it’s time to party. And by “party," we mean gather your people, create with purpose, and cultivate intentional communities that support peaceful resistance and systemic change (yes, including smashing the patriarchy).

Leo season invites us to step into the spotlight—not for ego’s sake, but to ignite and inspire. Getting your crew together, even for serious goals, can feel as joyful and energizing as a celebration. This is the sign of the lion, after all: courageous, expressive, and magnetic. While Mercury Retrograde may stir the drama pot, we have the inner tools—presence, clarity, and community—to lead with grace and intention.

Leadership takeaways for Leo season:

• Shine without overshadowing. True leadership uplifts others. A thoughtful leader doesn’t dominate the space but makes room for every voice to be heard.

• Don’t let the past dictate your purpose. Leo reminds us to lead from the heart, not from ego or old wounds.

• Support the whole pride. A strong leader honors the unique gifts and paths of each person in the community.

In our “Sutra of the Season," Patanjali reminds us that actions rooted in stillness and clarity don’t leave karmic residue. Through Dhyana—deep meditation—we can part the mental clouds and align with the life-giving power of the sun, Leo’s ruling planet. Rather than charging forward with unchecked “main character energy” (an example of a klesha that plants karmic seeds), we refine our actions with mindfulness and intention. We’ll dive deeper into the philosophy later in the article.

So yes, it’s a party—but think nourishing potluck, not chaotic frat house. This is your invitation to show up as your brightest self and help others do the same. Together, we shine brighter.

The Mane Events (aka Leo Season Workshops & Community Events)

• 200-hour Yoga Teacher Training Info Session w/ Cindy Godell: Thursday, July 24 at 5:45pm in Echo Park
• ODDGIVES | American Cancer Society FLOW w/ Hallie Anoff: Friday, August 1 at 8:30am in Eagle Rock
• Sound Bath w/ Dylan Wallace: Sunday, August 3 at 7:30pm in East Hollywood
• Community Hike | Sunrise Strut w/ Zoe Benson: Sunday, August 17 at 9am in Elysian Park
• Community “Anti-Networking Networking" Event | Flow & Connect w/ Jessica Rosen and Courtney Sauls in partnership with Recess for Creatives: Sunday, August 17 at 2pm in East Hollywood
• Continuing Education | YIN Yoga Teacher Training w/ Sarah Helt: Friday, August 21 through Sunday, August 24 in Echo Park

Playlist of the Season: 

Asana(s) of the Season: Surya Namaskar A

1. Samasthiti / Tadasana (Mountain Pose)
   Stand tall at the top of your mat, feet together or hip-width apart.
   Press through all four corners of your feet, engage your legs, and lift your heart.
   Leo reminder: Stand like you mean it. Root into your strength and let your presence fill the room—this is your stage.

2. Urdhva Hastasana (Upward Salute)
   Inhale and sweep your arms up overhead, gazing toward your thumbs.
   Reach high, lifting through your chest and ribcage.
   Feel the warmth of the sun at your fingertips—Leo is ruled by the sun, after all. This is your solar power moment.

3. Uttanasana (Forward Fold)
   Exhale and hinge at your hips to fold forward, relaxing your head and neck.
   Let the crown of your head pour toward the earth.
   A moment of humility in the flow. Even leaders bow when it’s time to listen and reflect.

4. Ardha Uttanasana (Halfway Lift)
   Inhale, lengthen your spine, bringing your hands to your shins or fingertips to the mat.
   Gaze forward with clarity.
   Leo’s courage meets clarity here—look ahead with purpose, not pride.

5. Chaturanga Dandasana (Four-Limbed Staff Pose)
   Exhale, plant your hands, step or jump back, and lower halfway down.
   Elbows hug the ribs; core strong.
   Feel your inner lion here—steady, powerful, and in control.

6. Urdhva Mukha Svanasana (Upward-Facing Dog)
   Inhale, roll over your toes, lift your chest and thighs off the mat.
   Shine your heart forward.
   This is your roar—open up through the heart and let your light beam out.

7. Adho Mukha Svanasana (Downward-Facing Dog)
   Exhale, roll over the toes again and send your hips high.
   Ground through your palms and press back evenly.
   A lion’s rest—alert yet calm. Take five breaths here to reconnect with your inner fire.

8. Step or jump to the front of your mat
   On your next inhale, float forward into Halfway Lift.
   Exhale to Forward Fold.
   Return with intention, carrying the lessons of the journey.

9. Urdhva Hastasana (Upward Salute)
   Inhale, rise and reach tall once again.
   Feel the arc of the cycle—lit up and renewed.
   Leo season is a reminder to rise each time brighter and more aligned.

10. Samasthiti / Tadasana (Mountain Pose)
    Exhale, hands to heart center.
    Pause. Breathe. Feel the pulse of the sun within you.
    Lead from this place—centered, courageous, and connected.

Repeat this cycle 3–5 times to stoke your inner fire and start your day with clarity, power, and heart-led intention.

Let this be your morning roar or sunrise strut—a ritual to awaken the leader within and honor the season of the sun.

Physical Benefits

Channel Leo’s heart-led leadership and show up with strength that uplifts the whole pack. In Mat Pilates, every precise movement builds core power—not just for yourself, but so you can stand taller, lead with clarity, and support your community with confidence.

Sutra of the Season: 4.6

Journal Prompt:
Reflect on a time when you acted from clarity and presence rather than impulse or ego. What was different about that experience—both in how you showed up and in the impact it had on others? How might embodying this kind of intention-based leadership (as described in Sutra 4.6) change the way you move through your relationships, your work, or your practice?

The post The Mane Event | Embodying Leo’s Fire While Uplifting the Pride appeared first on One Down Dog.

Much like a challenging asana, difficult moments call for us to meet them not with force, but with tenderness. When we soften toward ourselves—offering care instead of critique—we strengthen not only our relationship with the challenge, but with our own resilience, and with one another.

It may feel counterintuitive, but compassion is a kind of courage. As Patanjali reminds us in Sutra 1.33, cultivating loving-kindness toward those who suffer isn’t a detour from strength—it’s the very path to sturdy peace. Or as June Jordan so beautifully put it:

...Or maybe the purpose of being here, wherever we are, is to increase the durability and the occasions of love among and between peoples. Love, as the concentration of tender caring and tender excitement, or love as the reasons for joy. I believe that love is the single, true prosperity of any moment and that whatever and whoever impedes, diminishes, ridicules, opposes the development of loving spirit is “wrong" / hateful.

This Cancer season invites us inward, toward feeling, toward care. When we practice tenderness—in the face of difficulty, in the direction of ourselves and others—we help build the kind of community that endures. One breath, one soft sign, one pose at a time. Just like Ardha Chandrasana, our Asana of the Season: steady, strong, and open to the light.

You Got Me Feeling Emotions, Deeper Than I’ve Ever Dreamed of (aka Cancer Season Workshops & Community Events)

• ODDGIVES | Co-Led Pride Donation Classes: We’re celebrating Pride with three co-led, donation-based classes across two studios! Flow it out, celebrate unity and harmony with dynamic teaching duos, and support AwareHaus in their mission to expand access to resources, spaces and relationships that support healing, creativity, and personal transformation in the queer community.
  • Fri, June 20th | 8:15-9:30am: FLOW + SOUND for PRIDE w/ Hallie Anoff and Tamara “Mars" Beck in Eagle Rock
    • SIGN UP >>
  • Sat, June 28th | 11am-12pm: SWEAT for PRIDE with Asia Martin and Emmett Patton in East Hollywood
    • SIGN UP >>
  • Sun, June 29th | 11:30am-12:30pm: SLOW FLOW for PRIDE with Emmett Patton and Asia Martin in East Hollywood
    • SIGN UP >>
• Sips & Staircases | Community Hike + Coffee Break: Celebrate the Summer Solstice with a soul-nourishing community hike through Silver Lake and Echo Park’s secret stairs, blending movement, mindfulness, and connection—plus a cozy coffee stop at Cafe Nido! Sun, June 22 | 11am-1pm w/ Lani Engstrom. Save My Spot >>
  • Reminders and meetup details will be emailed Sat, June 21, so be sure to pre-register by Friday! 
• ODDGIVES | Juneteenth FLOW: Join Asia Martin for a Juneteenth FLOW class honoring Black freedom, culture, and community, with proceeds supporting the Los Angeles Black Worker Center’s fight for equity and justice. Sun, June 22 | 3-4pm in Echo Park. Save My Spot >>
• Fall 200-Hour Yoga Teacher Training Info Session: Deepen your yoga practice and share your passion with others. Join our informative Q&A session for our immersive 200-hour Yoga Teacher Training starting in September. Spots are limited, so reserve yours today! Attendants of this info session will be eligible to save $500 with early-bird registration and an extra $100 sign-up bonus! Wed, June 25 | 7-8pm w/ Cindy Godell in Echo Park. Save My Spot >>
• Cancer Season Sound Bath: Immerse yourself in a transformative 75-minute sound bath led by Dylan Wallace – fresh from a retreat in Tuscany – using crystal bowls, chimes, and a gong tuned to the vibrations of Venus to achieve deep relaxation and stress reduction. Sun, June 29 | 7:30-8:45pm w/ Dylan Wallace in East Hollywood. Save My Spot >>
• Yoga Talk: ODD’s Lead teacher and 200-hour Yoga Teacher Training architect, Cindy Godell, takes over our weekly open-hearted, philosophy-driven discussion in July and the first half of August. It’s like a little taste of her upcoming retreat in Costa Rica! Wednesdays | 7:30-8:30pm in Echo Park. Save My Spot >>

Move over Brat Summer, this year it’s MAT Summer (aka Summer Specials)

• Seeking clarity amidst the chaos but can’t commit to a membership because you’re only in LA for the summer? These specials are for you, grads, and anyone else summering in the city. Tuesday, June 24 is your last chance to give or get the gift of a Mat Summer Save $108 on a flexible-use 12-class pack and practice once a week or save $50 on 2 months of unlimited yoga, fitness, and membership perks without the commitment! Shop The Specials >>

Playlist of the Season: Dancing on My Own

Asana of the Season: Ardha Chandrasana (Half Moon)

• Build your foundation: Begin by standing with your feet wide apart, front foot facing forward and back foot at a 45° angle pressing into the knife edge, similar to a triangle pose.
• Launch: With weight on your front leg, lift your back leg and place your hand on the ground or a block in line with your front shoulder. Keep your back foot flexed and parallel to the floor.
• Open your heart: Open your chest towards the ceiling and reach your top arm up, creating a long line of energy from your standing leg to your top arm.
• Hold on: Hold the pose for a few breaths, focusing on balance and alignment.
• Exit the pose: Gently lower your raised leg and return to extended triangle pose.

Tenderness begins within ourselves, so we’re encouraging our students, especially those who lean toward high-intensity classes, like FIT and MAT PILATES, to find a tender sweetness and awareness in the deeply grounding and connected YIN classes we offer.

Yin is a slow paced class that works deeply into the connective tissue (fascia) mainly through non-standing poses that are held for 2-5 minutes. In this class props are used for supportive and sustainable holds to ease into sensation and patiently let the body work, soften and create space.

If you’re interested in teaching YIN or deepening your experience, Sarah Helt will lead a Yin Yoga Teacher Training in August that’s filling up fast!

Sutra of the Season: 1.33

The post Hard Times, Soft Signs | How Cancer Season’s Kindness is Power appeared first on One Down Dog.

Here’s the gist…

But You’ve Got Wipers!

The Practice = The Clarity

• Move my body every day in some way – whether that’s a long walk with my dog, a class at ODD, lifting weights, or a solo dance party in my room
• Spend more time outside
• No more doom scrolling; in fact, maybe no scrolling at all!
• Set myself up for restful sleep (and no, I’m definitely not writing this at 1am… more on this in another post)

The post Bugs on the Windshield: An Exploration of Samkhya Philosophy appeared first on One Down Dog.