May 14, 2013
About six months, ago I started teaching a yoga class at a gym. It was the first yoga class ever at this location so most the students had never been to a yoga class. Since I’d never taught at a health club before, the group fitness director gave me advice to make it accessible to fitness-minded students: Don’t lead meditations that are longer than a minute or two. Make sure you tell them which part of the body they’re stretching or strengthening so they know what the point is. Incorporate crunches. I smiled, knowing that I would just teach yoga and hope for the best.
Teaching yoga at a gym is quite a bit different from teaching at a yoga studio. You never know who will show up. Some students will come for a few weeks, then vanish without a trace. Others come once and never return. Many of the students are in serious need of a strap to help them open their shoulders or their hamstrings, but there are no props. We make do. It’s been one of the most gratifying experiences I’ve ever had because I can tell that some of them are falling in love with yoga right before my eyes.
Each week I’m reminded of when I fell in love with yoga, and just the act of remembering causes me to fall in love all over again. For me, falling in love with yoga was a lot like falling in love with a romantic partner. Everything is exciting and new, and your beloved consumes your waking thoughts and makes cameos in your dreams at night. You walk around with a big, goofy smile on your face, and it’s like you can’t believe that this is happening to YOU.
I can’t be certain that my students are having this experience, but I’ve seen quite a few of the signs:
They start going to other classes and experiment with practicing at home.
They report they showed the pose we practiced last week to their spouse. “He didn’t believe me when I told him I did a backbend, so I got down in the floor and showed him!”
They ask for yoga pose ideas to help their kids fall asleep better at night.
Students who once requested “abs,” now make requests for Legs Up the Wall Pose or stress-relieving poses.
They stop looking around the room to make sure they’re doing the poses “right” and just start to do what feels right in their bodies. They stop pushing and start softening.
They show giddiness when they realize they CAN get into a pose they had no idea they could. Just last night a student looked at me like I was crazy when I demonstrated a deep hip opener. “I haven’t been able to done that since I was 5,” she declared. I could tell she had already decided not to even try, so I told her she had just taken the shape of the pose in a different orientation to gravity. “I did? Oh.” I watched a light bulb come on. She gave it a whirl, and I could see on her face that she realized she was capable of more than she had thought. That face is why I teach yoga.
How did your practice change when you fell in love with yoga?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
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Posted in Uncategorized | Tagged backbend, beginner yoga, gym, hip opener, students, teaching yoga
May 7, 2013
Before I had a serious yoga practice, when I had a bad day I’d come home, eat something unhealthy like macaroni and cheese, drink a glass of wine, and watch (or read) a mindless romantic comedy. A couple hours of indulging helped me forget my problems for a short while, but when it was all over, I felt like I had a brick sitting in my belly and was as anxious as ever. Even worse, the next day I’d feel sluggish and tired so I was setting myself up for another bad day. After a while it became an unhealthy pattern. Don’t get me wrong, a night of indulgences every once in a while can be a good thing—but it becomes a problem when you’re spending more time escaping life than living it.
When I was in this particular funk, I knew something had to change. I made the commitment to attend a weekly yoga class on Tuesday evenings—even if work was piled up on my desk and my coworkers raised their eyebrows when they saw me packing up to leave a few minutes early. I started replacing comfort foods with comfort poses. Indulging in yoga felt like pampering myself, too, and it offered a healthy way to get out of my head.
The following poses are like a warm hug, a puppy cuddled up in my lap, or a friend bringing over a batch of homemade soup when I have a cold. Grab a bolster and a couple blankets and snuggle up!
Child’s Pose Admit it. Nothing feels better in the middle than a hot, sweaty, challenging class than that moment when you let yourself take a quick break and melt into the floor in Child’s Pose. In that moment, you give yourself permission to take care of yourself and you empower yourself to listen to your intuition and honor your body.
Viparita Karani (Legs Up The Wall Pose) It’s an inversion. It’s a restorative pose. You can do it over a bolster or cuddled up with a blanket. For me, this is my go-to pose when I’m stressed out or over stimulated because I know that just five minutes here will shift my entire day.
Downward-Facing Dog I’ve never been to a yoga class that didn’t incorporate Down Dog in some way. Because I’ve practiced it so much, it’s comfy and cozy every time—like that that perfectly worn pair of jeans that feel so good every time you slip them on. For maximum relief, I rest my forehead on a bolster or block.
Shoulderstand Just one minute practicing the “queen” of yoga poses makes me feel like royalty.
Savasana Remember the first time a teacher gave you an adjustment in Savasana? For me, the first time was so strange because I wasn’t expecting it. Since then, every time I hear footsteps coming near me during Savasana I think, “Oooh, maybe it’s my lucky day!” The feeling of someone else taking care of me is part of the reason this pose is so healing for me. Well, that, and the fact that it’s a time to just rest, breathe, and absorb the effects of the practice. You can’t go wrong with that.
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged Child's Pose, down dog, legs up the wall pose, restorative poses, savasana, shoulderstand
April 30, 2013
When I was a new yoga student, a substitute teacher scoffed at my Cow Face Pose, asked me if this was my first yoga class, and harshly poked my ribcage. “I was going to teach something else, but I guess I have to work with what I have,” she said with a grimace on her face. Apparently, my ribcage had put a wrench in her plans.
I wasn’t the only student who offended her, though. Later in class, she instructed us to fold our blankets for Shoulderstand. When a classmate folded her sticky mat over part of the blankets to keep her shoulders from shifting during the pose, the teacher went from annoyed to visibly angry. “Who taught you to put a sticky mat over your blankets?” she demanded. “I want a name!” I sat with my mouth open for several seconds before I closely studied the exact position of the teacher’s blankets. Then, with more care than I’ve ever taken to place my shoulders on the perfectly folded blankets and lift my legs over my head for Shoulderstand. The teacher’s approach wasn’t pleasant—it wasn’t even nice—but in the end, it was effective. I practiced the pose with more attention to detail than I ever had before. Still, if I ever saw that teacher’s name on a class schedule again, I’d run for the hills.
You know that spa-like environment you find in many yoga studios with soft music playing and an encouraging teacher urging you to follow your body’s intuition in a soft, soothing voice? There are plenty of yoga classes out there that just aren’t like that at all. In my day I’ve studied with more than one teacher who was pushy, abrasive, and maybe just a little bit mean. I once witnessed a student being called out before class because he was eating a burrito in the lobby. (Not the best idea before a twisting workshop probably, but worthy of public humiliation? I’m not so sure.) In a workshop once some of the students laid on their bellies so they could scribble notes when the teacher insisted they sit up immediately because were “bringing down the energy of the room.” One of my friends studied with a well-known teacher and was shocked when the teacher “kicked” her to adjust one of her poses.
It definitely isn’t the soothing atmosphere we’ve come to expect, but I’ve been wondering lately if a little tough love from our teachers can ever be a good thing? (There are teachers out there who abuse their power—and that’s never, ever OK.) But I’m talking about those who are unwavering, maybe a little forceful, when it comes to correct alignment or have a low tolerance for anything disrespectful to the practice. Obviously, there must be students out there who are willing to pay teachers for this disciplinarian approach. Even though I don’t enjoy it, when I’ve found myself in classes with strict teachers, I can appreciate that their approach did bring me to a place of greater awareness—which is the point, isn’t it?
Have you ever taken class with a harsh, strict yoga teacher? Do you think there’s ever a place for this approach?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged strict, yoga teacher
April 23, 2013
Many of the yamas and niyamas, or ethical guidelines of yoga, seem like no-brainers. We all know we shouldn’t try to harm others, lie, or steal. But when it comes to contentment, or santosha, I really struggle. I think it’s because I was brought up to believe anything is possible if I just work harder, set goals, and never give up. It’s an inspirational idea to shoot for the stars, but always striving to accomplish more, have more, and be more can be pretty exhausting—and I’ve noticed it stands in the way of truly appreciating the many blessings I have right now.
I know I’m not alone. I listen to friends talk about how everything would be better if they could just find a partner, get a new job, or lose 10 pounds. I sometimes watch TV shows where house hunters meander through houses trying to find the biggest, nicest home they can afford. In yoga classes I notice as students’ eyes wander from their own mats toward the person with the deepest backbend in the room (I guess my eyes were wandering, too, if I could notice this).
In a culture that glorifies more, more, more, it’s challenging to be OK with what is. But I know that I’d be happier if I could just stop striving and enjoy the now. But how?
Asana and meditation certainly help. I’ve also spent a lot of time experimenting with various forms of journaling. I’ve kept a gratitude journal, a worthwhile exercise where I realized I wrote the same things every day and I felt ungrateful if I didn’t fill page after page each time. I’ve written down my daily intentions, which sometimes turned into to-do lists. Both have helped me to get to know myself a little better, but neither have been as effective at finding more contentment as my newest journaling endeavor—a daily happiness log.
Each day before I go to bed, I sit down and try to recall the one happiest moment of my day. I allow myself one line on my ruled paper notebook to express the moment (because I know I need to keep it short if I’m going to do it every day). At the end of each week or whenever I’m feeling down, I read what I’ve written, re-living each happy moment one by one. It always brings a smile to my face. I look for themes—things that make me happy time and time again, such as listening to my daughter laugh—and I know these are the things on which I should focus my energy.
One of the loveliest parts of this exercise is that when I’m keeping the journal, I know I’m going to need to write something down at the end of the day so I start to really look for the happy moments. I realize that I make mental notes of a lot of happy times throughout the course of the day. I’m starting to feel more contentment in this beautiful life I’m living. It doesn’t mean that I stop working toward my goals. It just means that even if I never reach them, I can still slow down and be happy with where I am right now.
Do you struggle with contentment? What helps you?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged contentment, gratitude, happy, niyamas, santosha, yamas
April 16, 2013
For me, authenticity is one of the most important goals of yoga. After all, we come to our mats time and time again to better understand ourselves and learn to accept and love ourselves exactly as we are. Being authentic means you stop trying to hide your faults. You stop trying to change yourself to please others. You accept yourself without judgement and you wear all your strengths and weaknesses like a badge of honor–no apologies. Authenticity rocks.
But as awesome as authenticity is, there’s an important tool that I’ve found to be quite helpful: Faking it! While faking it might seem like the opposite of authenticity, I notice that, certain ways, faking it can actually lead me closer to my authentic self.
Fake Cheerfulness. A few months ago, I had a big, stupid fight with my husband right before I taught one of my weekly yoga classes. I left in a huff, my nostrils flaring about some disagreement that was so important I don’t even recall the topic. To be sure, this is not an energy you want to bring with you into a yoga space–especially if you’re teaching! It was not good. But as students trickled in, I greeted them with a cheerful smile and asked how their day had been. Initially, my cheerfulness was forced, not authentic at all. But within 5 minutes, I forgot all about the fight and realized that I really did feel cheerful and happy.
Fake Calmness. You know when you’re upset about something and someone tells you take a deep breath? Yoga practitioners know that when you lengthen the breath, you can sort of trick your nervous system into believing you are calm and peaceful even if you’re feeling stressed out and overwhelmed. By faking out your nervous system you actually start to feel calmer, which I think is one of reasons yoga is such an amazing stress reliever in the first place.
Fake Meditation. I admit it. I am a fake meditator. I sit up on my meditation pillow nearly every day, close my eyes, and pretend to meditate. I think to myself: OK. I’m going to meditate now… Here I go! Breathe in. Breathe out. But did I hear the baby on the baby monitor? I wonder if I’ll have time to squeeze in a little yoga after I’m done here. Is seated meditation a better way to spend nap time or should I be practicing asana? I should write a blog about that! Oops… I’m thinking. Better get back to meditating! Breathe in. Breathe out. Sometimes I go through a dialogue like this the entire time I sit. When my timer goes off, I wonder if what I’ve just done counts as meditation at all. I feel like a fake. But even pretend meditating sometimes leads to a moment or two of real mindfulness. The more I sit on a regular basis (fake or not), the more quickly I can find that mindfulness. So, I think it’s worth the effort.
Do you ever fake it?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged authenticity, meditating, the good life
April 9, 2013
The sun is shining. There are flowers everywhere. Everything feels light and fresh, and new and beautiful. Spring is my favorite time of year. But I live in South Carolina, where spring comes early and turns into a hot, humid summer in the blink of an eye. This time last year, I was about 38 weeks pregnant and preoccupied with pondering if it was possible for my belly to literally burst. So this year, I have vowed to enjoy the outdoors as much as possible while the weather is still mild. I’m spending time in my garden planting flowers and strawberries. I’m taking lots of walks in the sunshine. And when I see a big, beautiful Azalea bush in full bloom, you better believe I’m walking past a little more slowly in an effort to fully appreciate its fleeting beauty.
I’m expressing my love for the season on my yoga mat, too. Some see spring as an opportunity for cleansing twists, but I have a slightly more literal approach. I practice each pose with renewed mindfulness—especially those poses that remind me of spring. Here are some of my favorite springtime poses.
Sun Salutations Longer days make it possible to enjoy the sun into the evening hours, so it feels lovely to amp up my practice of Sun Salutations this time of year. And since the season makes me feel naturally more energized, moving through a flowing practice helps me burn off some of that energy and feel more balanced.
Tree Pose I love visualizing the trees in my yard, with their branches reaching toward the sky, as I practice Tree Pose. A spring Vrkasana just has a different energy than an autumn or winter pose—so much more alive and active.
Flower Poses Lotus is an obvious flower pose. But any pose that gives me the feeling of blossoming will do: Think arms spreading in Warrior II or hips opening in Garland Pose.
Rabbit Pose Easter has come and gone, but bunnies still remind me of spring. I would practice this one in the grass if there weren’t fire ants in my backyard!
What poses remind you of spring? Do you change your practice with the seasons?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
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Posted in Uncategorized | Tagged active poses, Rabbit Pose, spring, Sun Salutations, Tree Pose
April 5, 2013
I follow most rules: I rarely drive faster than the speed limit. I eat my dinner before I dig into dessert. I almost never wear socks with sandals. Most of the time, I approach my yoga practice with the same respect for the rules. I get to the studio 15 minutes early. I try not to walk on other people’s mats. I never EVER turn my head from side to side during Shoulderstand or press the sole of my foot into my inner knee during Tree Pose.
The older I get (and the more I practice), I realize that there are some rules for order and safety, but there are also other rules that we follow just because that’s how we learned to do things.
Most of the time, I follow the rules, but every now and then, I like to go off the beaten path and experiment with something new and sometimes even off-limits. Here are a few of the “yoga rules” I’ve been breaking recently.
You have to practice with bare feet on a yoga mat. You know what I’ve been having so much fun with lately? Practicing on hard wood floor—in slippery socks! You have to know how to keep yourself safe and respect your own boundaries, but practicing sans yoga mat has really helped me connect to my muscles in a whole new way. You absolutely have to engage your core in Down Dog and Plank Pose and you have to hug all the muscles of the legs onto the bones to stay steady in standing poses or your feet slide apart and you fall down. Try it next to a wall or a study piece of furniture so you can brace yourself just in case.
There’s one “right” way to practice a pose. There are different reasons to approach poses in different ways. For example, when I was first taught seated forward bends, my teacher kept telling me to keep my spine as straight as possible, even if it meant I wasn’t folding forward as much. She wanted me to practice this way to find more length in my hamstrings (and possibly cut my ego down a bit, too). But after I figured out the form, she began to guide me to round my back slightly to find some softness in the pose. Both approaches are correct—depending on what you’re going for. In my experience, once you understand the basics of alignment there’s a lot of room for interpretation and many different ways to approach different poses.
Poses must always be practiced in a certain order. Sometimes I throw the sequencing principles I learned in my teacher training out the window and do what feels good. I’m not saying you should come into a big, deep pose when you haven’t warmed up properly. But playing with the order in which you practice certain poses can give you a different perspective on the practice. Sometimes I start my session with Savasana or try an inversion toward the beginning of the practice instead of at the end to see how that affects my energy.
You must have a close relationship with one teacher. It’s true that traditionally yoga has been passed down from teacher to student–and a close relationship with one teacher can be a great way to learn. But I’ll let you in on a little secret: Now that the world wide web is making all kinds of amazing teachings available at your fingertips you can study pretty deeply with a teacher (or many teachers) without even meeting them. Some of my most beloved yoga teachers don’t know me from Adam. I might be missing that intimate student-teacher relationship that some people have, and possibly some individualized instruction, but I don’t feel like I’m missing out on the yoga. And I’m OK with that at this point in my practice.
You must have some higher goal or intention every time you practice. Sometimes I unroll my mat for no reason other than it feels good to move, breathe, and be in my body. I’m not trying to meditate or save the world. I’m not thinking about the yamas and the niyamas. I’m just moving. There are many people who say that isn’t “real yoga.” I’m OK with that. Call it whatever you want to—it’s a practice that makes me happy and that’s why I began yoga in the first place.
Do you ever break the rules?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged good life, rebellion, rules
March 26, 2013
There are many truly important discussions happening about yoga right now: Conversations about whether the guru-student relationship is still a good way to learn and debates about the extent of yoga’s healing powers have kept me sitting at the edge of my Chair Pose. And who could forget the ever-important debate about yoga pants?
When Lululemon recalled some of their pants because the material was see-through, I wasn’t surprised to see the uproar. (I still chuckle at the headlines “Full Moon Pose” and “I See London, I See France, Lululemon Recalls Yoga Pants.”) The fiasco highlighted what has become a national obsession with stretchy pants. And everyone seems to have an opinion.
It’s easy to see why mainstream media outlets are so interested in yoga pants—sex appeal. And women everywhere enjoy yoga pants as a comfortable, more stylish alternative to sweatpants. Of course, this has very little to do with the actual practice of yoga. So why do yoga students care so much? I think it’s about what the pants say about our yoga practice.
When it comes to yoga pants, there are those who justify spending big bucks because they will wear them SO often that it’s worth the investment. There are those who will spend more in the name of ahimsa (non-harming), opting for sweatshop-free varieties. And then there those who shake their heads at the outrageous consumerism expensive yoga gear represents. (All are valid views.) But few seem willing to admit what I think is one of the biggest motivations to buy expensive yoga gear: Where you buy your yoga pants is as much a status symbol as the car you drive—and not to necessarily to showcase how much money you have, but how serious you are about your yoga practice. Nothing says beginning yoga student like a basic PVC mat, sweat pants, and a baggy T-shirt—and we want our fellow yoga students to know that we are serious yoga student, and we have all the gear to prove it! Deep down, I think we all know that that the stuff doesn’t matter.
I love yoga pants as much as the next girl (and, yes, I own far more than I need), but I’m sad that they’ve come to represent such a divide in the yoga community. In our stressed out, overworked culture, we need each other for support and encouragement. Where you buy your yoga pants is a personal decision—and it seems so strange to judge each other on fashion choices when we try to be non-competitive about the poses themselves. No matter how others spin a story about yoga pants, I hope that as yoga students we can keep our gaze toward the discussions and that really matter, our breath, our connections to ourselves and the world, and the practice that helps make all of our lives just a little more meaningful.
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged lululemon, yoga pants
March 19, 2013
“Gentle! Gentle!”
It’s not socially acceptable (or very nice!) to pull on puppy dog tails and kitty cat ears. So now that my little one has learned to crawl, grab, pull, pinch, and swat, I find myself reminding her to be “gentle” approximately a 1,000 a times a day. It’s a lesson that carried over into my yoga class I taught last week. During seated forward bends, I noticed grimaces on my students’ faces as they tried to force themselves into deeper poses, so naturally I asked: “Are you being gentle with yourself?”
We’re taught from a young age to be gentle with others—first physically, then with our words. But, for whatever reason, many of us don’t get the message that it’s important to be gentle with ourselves. This was (and continues to be) one of the most valuable lessons learned on my yoga mat: No amount of force, hard work, or sheer will is going to make your hamstrings open any sooner. Unfortunately, instead of taking a deep breath and being present with the stretch that is available to us in the moment, most of us initially respond with judgments, critical thoughts, and feelings of inadequacy. When we see someone else struggle with a pose, we’d never think these things about them—but we often hold ourselves to a different, and unrealistic, standard.
I’ll never forget the first time a teacher called me out for this nonsense. Like so many new students do, I yanked myself forward as far as I possibly could, hell-bent on getting my nose to touch my outstretched leg when she came over and put a belt down beside of me. I ignored it, sure that I was too “advanced” for a prop. She picked the belt back up and put it in front of my face. “Here. Put this around your foot.” she persisted. I was embarrassed when she crouched down beside of me to instruct me to flex my feet and press my thighs firmly into the floor, and only bend forward as far as I needed to in order to feel a gentle stretch. It took a couple more classes with this teacher, but eventually I realized that her approach, while it didn’t look as impressive, gave me both a deeper stretch and a deeper understanding. Being too tough on myself was getting in the way of my own progress. This is true for yoga poses, and it’s true for many situations in life, too.
Pushing ourselves too much can cause us to burn out prematurely, making us less productive. Expecting ourselves to know everything prevents us from asking questions that might help us learn and become better workers. Attempting to do everything, instead of focusing on one task at a time, has caused me to be less effective at everything more times than I care to admit. Each day I come to the mat to practice being gentler, kinder, and more understanding in everything I do—and I remember that it all starts with me. If my yoga students learn nothing else from me, I hope they learn to practice being gentle with themselves on and off the mat.
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged ahimsa, gentle, seated forward bends, teaching
March 12, 2013
“If you want to make someone cry, teach hip openers.” My 200-hour teacher training was six years ago, but I remember this particular session like it was yesterday. (My teacher meant crying in a good way, of course.) A light bulb flashed above my head as I began to understand my own unexplained tears at one of my first yoga classes. Back then hip openers were uncomfortable and intense, and I wanted out of them almost immediately. Finally, I understood why. We hold all sorts of negative emotions—sadness, fears, guilt, stress—in our pelvis and hip area so when we open the muscles there emotions surface and the result is a release that can be powerful enough to bring on the tears. It’s especially true, I think, for beginning yoga students who haven’t ever really focused on opening their hips.
After practicing hip openers on a regular basis for a few years, this type of pose feels great in my body, not uncomfortable at all. I’ve never experienced another flood of emotions like I had in my early days of practice. I can only guess that by regularly practicing hip opening poses, I’m not holding on to as much emotion there.
Today, I am obsessed with hip openers. The poses have become less about releasing negative emotions, and more about the joyful experience of freedom I feel when I practice them. They might be the most practical poses of all since they make sitting more comfortable, whether it’s at a desk or for meditation. I am amazed at how many of the poses I practice everyday can be subtle and gentle hip openers if I put the emphasis there—Warrior 2, particularly. And it’s fascinating how hip openers can prepare the body for all kinds of different poses—especially my beloved arm balances and standing balance poses. (Hip Hip Hooray!)
Thinking back to my first experience of hip opening makes me realize just how much a long-term asana practice can transform, not just your physical body, but how you cope with emotions, too. My practice of hip openers has changed so much through the years, I’m practically giddy with excitement to think of all the ways the poses will change my life over the next 10 years of practice.
Has your relationship to hip opening (or any other group of poses) changed over time?
Erica Rodefer Winters is a writer and yoga teacher in Charleston, South Carolina.
Visit her blog, Spoiledyogi.com, follow her on Twitter, or like her
on Facebook
Posted in Uncategorized | Tagged hip openers, Pigeon Pose, the good life
Erica Rodefer Winters
