I was tricked. Mumbai's full moon is fucking Tuesday.

Hair on face: cut
Hair on head: grow

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

BIG MIKE’S
ON THE GOA
Suspension Training Workout

Day 4:
60:30rest
Single Leg Side Squat- 30/s
Single Leg Side Squat-30/s- then rest
Chest press
Single Arm Row- 30/s
Single Arm Row- 30/s- then rest
Roll Out
Power Pull- 30s
Power Pull- 30s/then rest

THEN
Shoulder mobility work with resistance band.

I love the Saturday night market.

Christmas Eve.

When you’re the last one out.

When they blend hit the road jack to the fresh prince — holiday in Goa 😉

🐄🏝
🏖💪🏻 Coach says hips up.

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Today, I took my toys down to Anjuna beach to watch the sunset. A beach cow accosted me and attempted to eat my shirt, and a Big ol’ rottie puppy came for kisses.
BIG MIKE’S ON-the-GOA
Suspension Training Workout:
Day 2
45/30reat
3 Rounds
Pistol squat (arms forward)(L)
Pistol squat (arms forward)(R)
Chest Press
Single arm row (arms out) (L)
Single arm row (arms out)(R)
Over head lunge (L)
Overhead lunge (R)
Bicep Curl
Tricep Press

Accessory:
3 rounds, 10 Reps each
Side Plank Twists (R)
Side Plank Twists (L)
Rows (as close to parallel as possible)
Shoulder Press (From Pike)

Sunset in Chapora.

I ate the whole pineapple.

Strong people are useful. 💪🏻 Carrying my water jug up the stairs this week was the easiest it’s been in as long as i can remember! I don’t tend to have to change the jug at the water cooler, so the only time i get to lug one is when I’m in India. Year after year, i watch my perception of the jugs weight changes. Sometimes she’s heavier, sometimes(like now) lighter.
One of the marvelous things about my gym-rattiness and my yoga practice is how they can nurture and inform each other. oh sure, sometimes they can be at odds, but i credit my workouts for keeping me injury free on the job.
This year i brought a suspension training rig with me to play with. I thought I’d share with you guys some of the stuff I do.
BIG MIKE’S On-the-Go(a) Suspension Training:

Day 1:
45(sec) on: 30 rest
4 Rounds
Arms to side for all
Pistol Squat (R)
Pistol Squat (L)
Chest Press
Row
Reverse Lunge (with resistance band pulls) (R)
Reverse Lunge (with resistance band pulls) (L)
—� -Rest a while-
50 Side plank twists
50 suspended push-ups
50 supported pull-ups

Strong people are useful. 💪🏻 Carrying my water jug up the stairs this week was the easiest it’s been in as long as i can remember! I don’t tend to have to change the jug at the water cooler, so the only time i get to lug one is when I’m in India. Year after year, i watch my perception of the jugs weight changes. Sometimes she’s heavier, sometimes(like now) lighter.
One of the marvelous things about my gym-rattiness and my yoga practice is how they can nurture and inform each other. oh sure, sometimes they can be at odds, but i credit my workouts for keeping me injury free on the job.
This year i brought a suspension training rig with me to play with. I thought I’d share with you guys some of the stuff I do.
BIG MIKE’S On-the-Go(a) Suspension Training:

Day 1:
45(sec) on: 30 rest
4 Rounds
Arms to side for all
Pistol Squat (R)
Pistol Squat (L)
Chest Press
Row
Reverse Lunge (with resistance band pulls) (R)
Reverse Lunge (with resistance band pulls) (L)
—� -Rest a while-
50 Side plank twists
50 suspended push-ups
50 supported pull-ups

Strong people are useful. 💪🏻 Carrying my water jug up the stairs this week was the easiest it’s been in as long as i can remember! I don’t tend to have to change the jug at the water cooler, so the only time i get to lug one is when I’m in India. Year after year, i watch my perception of the jugs weight changes. Sometimes she’s heavier, sometimes(like now) lighter.
One of the marvelous things about my gym-rattiness and my yoga practice is how they can nurture and inform each other. oh sure, sometimes they can be at odds, but i credit my workouts for keeping me injury free on the job.
This year i brought a suspension training rig with me to play with. I thought I’d share with you guys some of the stuff I do.
BIG MIKE’S On-the-Go(a) Suspension Training:

Day 1:
45(sec) on: 30 rest
4 Rounds
Arms to side for all
Pistol Squat (R)
Pistol Squat (L)
Chest Press
Row
Reverse Lunge (with resistance band pulls) (R)
Reverse Lunge (with resistance band pulls) (L)
—� -Rest a while-
50 Side plank twists
50 suspended push-ups
50 supported pull-ups

Strong people are useful. 💪🏻 Carrying my water jug up the stairs this week was the easiest it’s been in as long as i can remember! I don’t tend to have to change the jug at the water cooler, so the only time i get to lug one is when I’m in India. Year after year, i watch my perception of the jugs weight changes. Sometimes she’s heavier, sometimes(like now) lighter.
One of the marvelous things about my gym-rattiness and my yoga practice is how they can nurture and inform each other. oh sure, sometimes they can be at odds, but i credit my workouts for keeping me injury free on the job.
This year i brought a suspension training rig with me to play with. I thought I’d share with you guys some of the stuff I do.
BIG MIKE’S On-the-Go(a) Suspension Training:

Day 1:
45(sec) on: 30 rest
4 Rounds
Arms to side for all
Pistol Squat (R)
Pistol Squat (L)
Chest Press
Row
Reverse Lunge (with resistance band pulls) (R)
Reverse Lunge (with resistance band pulls) (L)
—� -Rest a while-
50 Side plank twists
50 suspended push-ups
50 supported pull-ups

Strong people are useful. 💪🏻 Carrying my water jug up the stairs this week was the easiest it’s been in as long as i can remember! I don’t tend to have to change the jug at the water cooler, so the only time i get to lug one is when I’m in India. Year after year, i watch my perception of the jugs weight changes. Sometimes she’s heavier, sometimes(like now) lighter.
One of the marvelous things about my gym-rattiness and my yoga practice is how they can nurture and inform each other. oh sure, sometimes they can be at odds, but i credit my workouts for keeping me injury free on the job.
This year i brought a suspension training rig with me to play with. I thought I’d share with you guys some of the stuff I do.
BIG MIKE’S On-the-Go(a) Suspension Training:

Day 1:
45(sec) on: 30 rest
4 Rounds
Arms to side for all
Pistol Squat (R)
Pistol Squat (L)
Chest Press
Row
Reverse Lunge (with resistance band pulls) (R)
Reverse Lunge (with resistance band pulls) (L)
—� -Rest a while-
50 Side plank twists
50 suspended push-ups
50 supported pull-ups

Settling in. I didn’t realize it, but my hammok’s colors match Goa’s football team’s colors.

Was that eleven lords a’ leapin?

Scooter hair and new sunglasses— two of my absolute favorite “little things” about my time abroad. After watching Atomic Blonde on the plane, 👁 knew 👁 was due for a pair just like these.

My favorite spot for an egg sandwich. This year, in the interest of making sure my nutrition doesn’t suffer, I’m asking for three eggs. 💪🏻💪🏻💪🏻

In between Anjuna and Vagator, a lovely little steeple.

Chia porridge made with coconut milk and topped with papaya, red bananas, strawberries, blue berries, goji berries, and my absolute favorite: chikoo. Oh! And dried coconut. A true yogi’s breakfast at #beanmeup

Caught my heels this morning on Vagator beach.

Caught dawn this morning on Vagator Hill.

Adventures in Panjim— the capital of Goa. Saw Star Wars 😂

At #DCAshtanga, we value cultural exchange, and denounce bigotry, appropriation, and oppression of all stripes. Here 👁 am doing forest yoga, not to be confused with Forrest Yoga.
You’ll note I’m doing my Ashtanga practice in the forest (which is not Mysore style, it’s just ashtanga, since Mysore is what you call it when it’s taught like it was/is taught in a specific place). That said, 👁 do sometimes do Mysore style Ashtanga yoga in the forest, when I️ practice with my teacher... who teaches in the forest (and isn’t Ana Forrest ;)). Forest yoga isn’t necessarily Forrest yoga, and ashtanga isn’t necessarily Mysore. I’m being a bit glib... but the drill down here highlights difference between appropriation and exchange, something we take seriously at #DCAshtanga. Check out a class with @gratefulweirdo in the Forrest tradition at @kaliyogadc and of course you can stick around to learn Ashtanga, Mysore style, with me, or one of our incredible teachers, who learned from someone who studied the method in Mysore (me!).

“We call this mosquito net green. But how do you know what I see as green looks like what you see as green? No, all we can say is that we both agree that this thing we see is that which we both call green... which tells us nothing about either the net or the color.”

“Old is Gold” #mjhtravel2017

Objects in mirror are closer than they appear.

Caught my last dawn of 2017 in DC.

Preparing for travel at the @kingfisher1414 — lets go #mjhtravel2017-8

Thinking about my Indian Christmas.

Musica universalis, literally the music of the universe. This music may not actually be audible, but is in fact observable in the relationship of movement and object proportions— particularly prescient when discussing celestial bodies— the sun, the moon... and perhaps also the human heart. Called “the harmony of the spheres,” science has observed changes in Saturn’s rings due to its own moons, gaps caused by a pull relative of the moon’s size. These gaps are observable from a distance, visible with the eye, yet the forces themselves can’t be seen. Music to hear without ears. A rhythm to the universe. A reminder of our own relative nature.

These things can coexist at the same time.

My natural habitat.

Even as she molded this flesh like clay, she knew it wasn't hers. The parts of me that stuck to her were as happenstance and inevitable as the parts of her that stuck to me. She was not god, not molding me in her image, but wanting only for me to find mine. And to love it. It's through a kind of grace I see her in me, as I see me in me. As I strive to see God in me, all the more. I feel lucky that I see me in her.
It's an alchemy, to teach a person to spin pain into love. It's an art to see God in all things. But pain has no owner. No shape, no form. There can be no ownership of the infinite.
You'd be surprised at which bone is said to be the holiest. A foot stepping down can feel like crushing bondage. Unmasked and inverted, that same foot can bring liberation. It can also be missed completely.

@davidgarriguesyoga is doing a Led 1/2 Primary and talk on Thanksgiving at @ashtanganation -- 8am. Wanna take a yogi field trip? I excited-- this is his first time teaching in Northern Virginia in quite some time. Come raise money to fight childhood obesity (a cause near to my heart!).

Hmf. Charlie always provides moral support. Kinda wish he'd lend a paw.

Primary, in the nook between my kitchen island and my tchotchkes and curio cabinet. What used to be a radiator now holds kitchen gadgets. I loved practicing next to the radiator because it was sooooo warm. Once, I somersaulted into the radiator -- ow! -- trying to get my hands to the floor in prasarita c. We've been through a lot together, this spot and I... in fact, it's my favorite spot to practice (radiator or no). @katelynntully

2010. A reminder of how much changes and how much remains. Yaaas peacock.

My #wcw is also my #blackandwhitephotochallenge #failedit -- @suenodevida_ecu who taught me to see the art inside of the yoga asana. Now she's creating a place where people can learn the art of conciously and sustainably inhabiting this planet at an eco retreat center in Ecuador. 📸2012 @taniradove @laminezdclifestyle

Oh boy.

Day three: #blackandwhitephotochallenge #failedit

Day Two: #blackandwhitephotochallenge #failedit #dristisareweird #broomadhya #atman #duhfuq

Day 2: #blackandwhitephotochallenge -- tag someone. No people. No explanation.

Day One of #blackandwhitechallenge -- No people. No explanation. Tag someone new each day.

I learned to pretend to be a cat my first day of yoga. I didn't want to be called a cow. So funny how my sweet little ego bristled when confronted with something that sounded to it like a pejorative! As though our identity couldn't be anything we willed it to be? He hurt so badly.
Today, I'm pretending to be a very good contortionist with an absolutely infinite amount of options. It's all make-believe, afterall.
Inside of this, I'm also vowing to make a mudra, a gesture that conveys an idea, as @davidgarriguesyoga calls such things.
The idea being conveyed through this gesture? With right effort, you can feel the infinite amount of connections hidden within the universe and they all come back to a single point.
Can you see it? (I see a big ol' cow in there, too! 😂)

Day One: #blackandwhitephotochallenge #failedit

The sneaky peacock.

I'm so grateful to @davidgarriguesyoga for teaching me so much about so much.

Merman 2017.

Drag and yoga are so similar.

The High Heel Race with @melrockas and @no_lies_b was what a girl wants. What a girl needs.

The High Heel Race with @melrockas and @no_lies_b was what a girl wants. What a girl needs.

The High Heel Race with @melrockas and @no_lies_b was what a girl wants. What a girl needs.

The High Heel Race with @melrockas and @no_lies_b was what a girl wants. What a girl needs.

The seasons are changing.
I'm allowing myself to feel the change-- right down to wearing long sleeves. I'm also trying not to get too wrapped up in it. SwamiJ says that witnessing = observation + non attachment ; Rolf says "easy come, easy go."

You can't rush a good fade.

Ashtanga yoga's primary series, as counted by Sharath Jois, can be completed in an unhurried manner at about the same rate as a full reading of Patanjali's Yoga Sutras in Sanskrit.
Today at @dcashtanga we practiced as Monorama (available on Spotify!) chanted to us. There are so many different layers to practice, I remain fascinated by what pierces through allowing me to be of this world and also internalized.
Humorously? Early on I heard "vrittayah pancatayah klishta aklishta" --1.5 Those gross and subtle thought patterns (vrittis) fall into five varieties, of which some are colored (klishta) and others are uncolored (aklishta). -- later? "shabda artha pratyaya itaretara adhyasat samkara tat pravibhaga samyama sarva bhuta ruta jnana" -- The name associated with an object, the object itself implied by that name, and the conceptual existence of the object, all three usually interpenetrate or commingle with one another. By samyama on the distinction between these three, the meaning of the sounds made by all beings becomes available.

Shape creation.

Logan circle, covered in glitter. Of course.

Like you do, @kayemjay1000 -- Kazalicious J thinks that this other heaux is named Barb-- we agree that she a middle aged divorcee who likes gettin' turnt and black dudes. She did NOT get the kids, but did get the house and that alimony because she waited out dat MFin prenup.

Yes. Shape creation.

Shape creation

I owe my friends all the thanks: @pamelaxing for the face, @yoantoine for the wig, @mbwrld and @jrene01 for the dress. @kayemjay1000 for being just the best date a gal could ask for. Most of all @dfburke3 for his work for #MAMP

Shape creation.

Shape creation.

Oh hey, Miss Adams Morgan Pagent.

Oh boy.

Make the breath sound pleasant. Breathing is an inherently pleasurable activity-- it means you're not dead yet. And, the reality is, we're all dying. But not here. Not now. Not yet. You know how pleasant breathing is when you can't-- and it's good to practice making it pleasant, even when it seems like you can't possibly. Try any way. Try. It might be useful, to be pleasant on the inside when you can't take another.

Marichiyasana... eh?! What're you doing over there? #ashtangadadjokes

The Gayatri Mantra, written by Rishi Vishvamitra, is mentioned in the Buddha's Pali Canon, the Bhagavad-Gita, and first found in the Rigveda.
Vishvamitra had a heck of a comeback-- kind of a dick move to try to steal Vasistha's magic cow and all-- but he really worked super hard to atone. It's through his efforts at making up for his really lousy behavior that he became a great sage.
We should all be so lucky to have our name live on past our death for our efforts at improving ourselves. Heck, it's good to know that you can make up for being a total dick if you really mean it and try. **i'll point out that this posture is named for Vasistha, the sage who defeated Vishvamitra when he came to steal the magic cow o' plenty. Fun fact: even Vasistha came to recognize that Vishvamitra made up for his shit attitude. ...
The Gayatri Mantra
om bhūr bhuvaḥ svaḥ
tát savitúr váreṇ(i)yaṃ
bhárgo devásya dhīmahi
dhíyo yó naḥ prachodayāt
– Rigveda 3.62.10

Swami Vivekananda: "We meditate on the glory of that Being who has produced this universe; may He enlighten our minds.
Monier Monier-Williams(1882): "Let us meditate on that excellent glory of the divine vivifying Sun, May he enlighten our understandings." William Quan Judge (1893): "Unveil, O Thou who givest sustenance to the Universe, from whom all proceed, to whom all must return, that face of the True Sun now hidden by a vase of golden light, that we may see the truth and do our whole duty on our journey to thy sacred seat."

"Vishvamitrasana? Not Vasisthasana?" "Did I stutter?"
Vasistha, the great sage, lead a peaceful community-- the kind where people got on swell and took care of each other. He also had a dope magic cow that granted wishes, given to him by the gods. Come through, Nandini, the cow o' plenty!
Vishvamitra, leader of a neighboring land, was curious as to how Vasistha managed his people. He was even more interested in his magic cow.
Arriving in Vasistha's kingdom with his army, Vishvamitra tried to take the cow with force. He was convincee the cow could feed his vast armies. It didn't go well: the magic cow created a crazy big army and walloped Vishvamitra's men! No slouch, Vasistha defeated Vishvamitra's army with his keen control of emotions and also incinerated the rest of the warriors with the power of his breath.
Leaving the life of a king, with the blood of his men on his hands, he swore atonement. Penance and effort and an abandoning of worldly riches allowed him to discover great wisdom ultimate redemption in his time as an ascetic.
Even Vasistha came to recognize Vishvamitra as a sage.
The first posture of Ashtanga's third series is named for Vishvamitra... Tho many other lineages name it for Vasistha. Proving that a) pettiness is timeless b) that through great effort, we can all find redemption c) don't fuck with magic cows

Tomorrow at 4 -- @hotspotdupont -- I'll be sharing the 26+2 sequence in a 60-minute format. It is one of the most nourishing and therapeutic collection of postures i've done. Ashtangis and otherwise, id love for you to come give it a go.

Zoe and Nick got hitched and had a stunning gorgeous wedding in Charlottesville. These are the skull and driftwood centerpieces. I was stunned. Tried to capture them, and instead got @unrulyascetic the bride taking @katelynntully to the dancefloor. I followed suit. Didn't take enough pictures because I was too busy getting my life.

Zoe and Nick got hitched and had a stunning gorgeous wedding in Charlottesville. These are the skull and driftwood centerpieces. I was stunned. Tried to capture them, and instead got @unrulyascetic the bride taking @katelynntully to the dancefloor. I followed suit. Didn't take enough pictures because I was too busy getting my life.

Zoe and Nick got hitched and had a stunning gorgeous wedding in Charlottesville. These are the skull and driftwood centerpieces. I was stunned. Tried to capture them, and instead got @unrulyascetic the bride taking @katelynntully to the dancefloor. I followed suit. Didn't take enough pictures because I was too busy getting my life.

Zoe and Nick got hitched and had a stunning gorgeous wedding in Charlottesville. These are the skull and driftwood centerpieces. I was stunned. Tried to capture them, and instead got @unrulyascetic the bride taking @katelynntully to the dancefloor. I followed suit. Didn't take enough pictures because I was too busy getting my life.

Am I art yet?

GRIT

Steely-eyed, dirt on the sleeve stick-to-it-ive-ness is essential to success in yoga (and life!). Resilience is precisely so valuable because of what it demands.
1) you gotta be willing to try to bite off more than you can chew. This often times means ... Failure.
2) you gotta suck it up, look at your failure and try again.
3) You must learn something from the prior experience so as not to have the exact same outcome.
4) remember that "failure" only exists if you don't try. Otherwise, it's practice. Repeat steps 2-3 until shit works out.
This means looking at life through a much longer timeline than what we "want want want" in the now.
5) you gotta celebrate your triumphs, and any comeback is a triumph! This requires big picture thinking. If youre stuck on a too-confined timeline, youre gonna suffer.
Yoga develops resilience. It hones grit. Get out there and try
...
Join me this week in the mysore room:
Mon-Fri 6-9:30 @dcashtanga at @kaliyogadc
Tues: 12-12:40, Hot Spot Dupont @hotspotdupont
Wed: 6:30-7:30p, Vida U St @vidafitnessdc
Thurs: 12-1, Vida U St @vidafitnessdc
Fri: 12-1, Balance TC @balancegym

Transitions mean change. Change has an inheritant taste of death to it, and death is scary.
I have historicaly been guiled by the idea of the encroach of Winter. It means the death of my favorite, Summer. Bribed by Halloween and all things pumpkin, I still don't much like putting away my tank tops and finding long sleeves.
This fall, I'm trying to change my tune. We like the idea of transforming into something better/stronger/wiser-- and transformation IS change. In my life, I don't want to be averse to change, Autumn or otherwise. It's an ignorance, to think things aren't always changing. Yoga practice is designed to free up that baggage.
In the Equinox, I practiced by the pool at @vidafitnessdc on U Street where I teach two new classes. I see in the eyes of practitioners a certain kind of hesitation and dare I say distrust at this new class, in me a new teacher, to them. I get it... I teach a practice that asks of them a real attention and effort. It is precisely so potent because of that. It's also sometimes scary to get a real, sober look at the churning of the mind.
It pings me strongly, as I feel a current kind of way about the transition of seasons and see inside of them an analog to me. I want these folks who turn up to trust me, to give potent and authentic practice a real go. But I know it requires time and attention. As I told my friend @mbwould-- "You can't hatefuck someone into trusting you." What to do? I'm gonna give fall a real chance. On my end, its the same as for them. These aspirants and I have a similar working schema:
1) Show up.
2) Pay attention.
3) Be willing to feel.
4) Be willing to try.
5) Be willing to not know.
7) BE WILLING TO LAUGH.
8) Be willing to try again.
Yesterday, I tried to welcome change. I went into the old street car station in Dupont and did a gong bath with @takefivemeditation -- letting the waves wash over me. Old ideas, can't force them away, but I can soften my grip. I can show up and look where I fight change. Maybe I can see things as they are, maybe I can lead by example. Change happens. But it doesn't have to happen violently.

Warm up 🙂

A rare peek inside the mysore room. Are you interested in going further in your yoga practice? Working one-on-one with a teacher is an incomparable experience. Go further, go deeper. What do you want to work on? Reach out michael@michaeljoelhall.com

I am the light that keeps the streets on.

Draw me like one of your French girls.

New tights who dat

Bam.

You gotta practice. Sometimes life gets away from you-- shit happens. Today, I ended up practicing at god knows what hour, modifying and relishing in what was available. You do your best. (PS: it was 830p and I'm a drama queen-- practically bed time)

My friends have superpowers. Tara can will emotion through the power of her voice. Evocative. @tara_lizbeth blows me away... Consider joining the Mt Pleasant Christnas Chorus to have a space to use yours!! Spent yesterday at a fabulous Jazz and Funk flavored concert in the charming hamlet of Mt Pleasant. Thanls to Frankojazz for putting it together.

Handstand push-ups with a resistance band.

Saw #incabaretwetrust last night at @blindwhino -- it is SO good! An interactive futurist cabaret with fire twirlers, pole dancers, singers, hoopers, burlesque, and dystopian imagery that keeps you guessing. GO!

Saw #incabaretwetrust last night at @blindwhino -- it is SO good! An interactive futurist cabaret with fire twirlers, pole dancers, singers, hoopers, burlesque, and dystopian imagery that keeps you guessing. GO!

#fbf 7 years ago at pride, my plastic Starbucks cup fell off the fire escape and shattered. It landed next to a 10 year old who's Mom FREAKED out. I ended throwing something over my crop top so that I was decent enough to talk to the police. You'll note that one of the officers was wearing a cat mask. RIP cleverly disguised mint julep. Wearing lewks before the curve, living that barely 27 year old-ness on my sleeve. Literally had the kids shook. What else do you see?

New class times!
Tuesday @ 12- Hot Spot Dupont
Wednesday @ 6:30p- Vida U
Thursday @ 12 - Vida U
Friday @ 12 - Balance TC

A portrait of my favorite faves.

Me AF being the me-ist.

Spent yesterday in the company of one of my best friends. School began for her this past week and she's on the grind-- school work, break ups, extended travel, etc etc etc. Interspersed inside the silence of our mutual responsibilities were fleeting moments of direct connection, bookended by hearty conversation. It was rad. I skipped the gym 😉

Looking for peace. Practice by the pool in good company.

Mercurial in nature. Sweat more, whine less. Reclaiming my time -- all the time. Totes fun.

its @mcgrillz bachelor weekend. Commence river-ing.

So, to recap: there's a day of the dead skeleton riding a giant cock into battle with a paddleboard oar on the label of this tequila.

Ordinary afternoon. Intermediate series. Firefly, and her many stages of life.

The first day of my week at the gym, I do lots of posterior chain strengthening stuff. I follow the templete @huggybear_mc has me on, but I also like to put these #JeffersonCurls in. They do a kicksss double duty of strengthening & lengthening. Strong people are more useful, eh @suenodevida_ecu ??

The look.

Make of it what you will.

Friendship glitters like gold!

Convo like woah. Wow.

WOW 2017

WOW

But, like, how deep is that V? #haircut

WHY WE SHOULD SEE THEIR NAMES: Freedom of assembly has an inherent imperative towards integrity that silent support does not: it invokes a willingness to stand behind beliefs in a public space and rally others to do the same. This effort at constructing and propogating means those that have asssembled are now responsible for standing behind their beliefs-- not just in the spaces they've chosen for assembly, but in all public spaces. The culture created by a successful effort at normalizing a belief has a far reach, and the responsibility for it doesn't lessen when the rally ends. We have a responsibility for the fallout of our actions, this is simple karma. When I march for queer rights, reproductive justice, or anything else I am also willing to answer and defend my beliefs when asked, and I don't get to believe these things part time. To call to action a community requires the ethical where-with-all to stand behind your belief when asked, and if one can't, perhaps they shouldn't be emboldening others to do what they themselves aren't willing to defend.
CALL A BIGOT A BIGOT.

Sunday vibes.

Hendricks and cucumber, fried pickles, and real talk with @kayemjay1000 -- Saturday all day into the night success

Casual cleans and a shoulder press in my @ashtanganation tank from earlier in the week.

Found a painted rock on a fire hydrant. "Grow" was its imperative.

How we get to the Potomac. The paddleboard is in a backpack.

First Mate Charlie and I enjoying an afternoon on the water.

Back on the water.

A gentle reminder to reach.

At Aarti's wedding, I felt so honored to be able to share this life with, as Puja put in her speech, a family whose values align with mine. 💖💖💖

Presented without commentary.

When you think you're James Bond and being cute but really you're holding up James who just wants to Poop.

The rest was twice as amazing. I couldn't be bothered to grab my phone because I was gawking. #aartibride

Wardrobe change.

Current situation: Sunny and Aarti get married.

My first love, Sebastian, and me, #tbt 2010.

Well, I'm here for #tentacletuesday

How often do you see a shape like this? I reckon I make one at least twice a day, most days. Also: what does it look like to ya?

Charlie and me doing what we do.

Charlie bear, sitting pretty.

KAPOTASANA
What's really interesting here is finding places of weakness, tightness, or asymmetry, and targeting it directly. If something's out of whack, we gotta build both the length and the strength to put it back. So first things first, we we have to FEEEEL the asymmetry, but then we begin to introduce actions that encourage symmetry. When I practice I don't always know how to do that! Regularly at the gym, I play around with strength building concepts and overlay them onto poses. You've seen a bunch of them so far in this feed, right? #
So much of the practice of yoga is *strength building*-- the front body needs to both *lengthen* and work. Same with the front of the legs, the back of the thorax, back of the legs, pretty much everything.
This will keep your thighs forward enough that the spine can mobilize in all of its different places (not just the low back) and you can research the posture further, for longer.
Pretty great post deadlifts and cleans 🙂 Grab a pvc pipe!

HIPS: there is a real effort keep the navel over the hips and the hips over the knees for as long as possible so as to give the spine a chance to lengthen and circularize. You're not trying to rest on the ball so much as gesture forward from it.
SPINE: the key is finding an anchored and stretching front body -- floating ribs in, coccyx down, lower spine extended, upper spine extended, back muscles engaged.
The spine goes up up up.
SHOULDERS: To move from an extended shoulder joint to a flexed shoulder joint, you just take your arms from down to up... except for our purposes, it requires scapular protraction (wide) , upward rotation (bottom of the blade in to the rib) , and some elevation (just enough to stretch!) ... WTF: first part getting easy? In the second part, I'm using a resistance band to move from a flexed elbow to an extended elbow in a manner that strengthens the tricep. A stable shoulder girdle is essential for longevity in this posture (and practice)!

SAMASTHITHI

There are so many ways to observe samasthithi. Today, I took yoga straps and strapped them to a tree. Keeping the back flat and the stomach engaged, I worked my pulling muscles with out losing the feeling of a constellated center line. @davidgarriguesyoga would like those terms, i think. They sound like him.
My coach would call these rows. I might call it samasthithi research. Regardless, these moments of turning inward and reflecting soberly on the here and now are valuable. It is certainly not the method... but it also very much is.

I didn't make it to the disco.

It does get really hot out here. Ya gotta work quickly sometimes.

Saw @bethditto touring the unbelievably good album "Fake Sugar" -- which I think is her best work yet. Had to peel put of my romper. @yoantoine killed the game.

Accessory work. These (plus some other great stuff) follow deadlifts and cleans.

Attracting pigeons.

Monday Moonday got me like.

My favorite firework, "Night World", from Chris's bday party 😉

Living that life as Uncle Skippy with the Agne family and friends.

A little collage with some of my most influential teachers: David, Rolf, and Sharath. Marci (who is very much one of my teachers) and Saraswati, are pictured also. The sunglasses <3

Led primary was filled with folks I've had the good fortune to work with for over three years each (wow!!) So, I put my mat down and we all practiced together, taking turns calling the postures.

Fun stuff at the gym: Double dumbell overhead holds for 20 seconds at 55 lbs each.

Glad to be back in my city.

Twinning.

Freedom, 1776. But, then again in June 26, 2015. The third 4th of July as someone viewed as equal under the law here in our United States of America.

Teaching dogs to swim with the besties.

Outside of the military surplus in Kensington.

Not my hat-- just my life.

I spent Canada Day biking, napping, and lazing. Also dancing and ducking (no, for once that isn't ab auto correct mistake)

There was some rubber duckie controversy.

Because Toronto

When you're like totes an @ivorytowers000 superfan.

I'm so into Toronto's Whole Foods. Here for Canada's 150th Birthday (that's what we're telling people, eh?)

New hair.

"You do it through example, Michael," David says to me.

Plugging into the source. You aren't promised fun (it is), no one said it would be easy (it isn't), but I swear it's worth it (it is).

Pre-Wonder Woman-- you know I love a grand hall.

Sunday -- no filter.

In this life, I'm insanely lucky to be coming up on two and three decades of friendship with folks-- and these two have been my friends the very most longest, clocking in at 34 and counting. #cousins

I'll have you know that while we planned the rompers, this was not posed. #cousins #romperlife

Casual Friday.

A riff on urdhva kukutasana a-- with a focus on sutra 3.32-- By samyama on the kurma nadi (a subtle tortoise-shaped tube located below the throat), motionlessness in the meditative posture is achieved.

My heart broke into far too many pieces to count. My apathy swelled. My sorrow stole my voice. And, still, I prayed.
These past five years I've prayed for bravery.
The practice of Ashtanga Yoga healed the dark part at the back of my heart. It purified my voice. And, it brought the richness of courage to my doorstep, asking only that I keep praying, until bravery became it's own resignation: no other choice to make, because there is more work to be done, and I want to do is work more.

Current situation at #pride is #tinashe

#Reposting @craze202 with @instarepost_app -- #loveisgreat #happypride #dcpride #dclife #ilovedc

#Reposting @stuiestyle_yoga with @instarepost_app -- Thank you for Mixtape @djmattbailer and @sheavanhorn. You guys are the best! ❤️💛💚💙💜 #capitalpride #washingtondc #mixtape #930club #rainbow

Love is love-- and oh how I love y'all!

#Reposting @tugga_life with @instarepost_app -- Love is love...Thanks for making my first Pride memorable @carenmink. Love you always!

I didn't take any pictures cause I was too busy living! @craze202 helped remind me of how great this city is (as though I need reminding)-- Kiki on the bus, helped me find my pride beverage containers, and cane and held it down. #Reposting @craze202 with @instarepost_app -- Pride parade!!
#happypride #dcpride #ilovedc

About last night. #pride

The accuracy. #pride

"you look ready for the day!" I said. "I am," she replied. "one more plaque to go, for the front. Its of me and my trans son. Same struggle, different struggle. Same same." #pride

Pride = Protest! End Hetero Privilege! #pride

I've been a member of this gym for almost 15 years.
Discovering my love of fitness and sport helped empower me in my youth, and keeps me strong in ways far beyond muscle mass as an adult.
Strong people are more useful; and being smart and pretty has no bearing on ones capacity for physicality. Basically, you can be smart, pretty, and strong -- so why not?
Perhaps that message is taboo....?

Charlie's kinda wondering why I skipped happy hour.
After a day of teaching, my singing lesson, cleans, deadlifts, and stabilizing accessory work, I got in a really great practice... Clocking in around 40 minutes, and really just a bit of primary.
At @dcashtanga -- our moon day is tomorrow. I'm stoked. The planets have had a crazy strong pull-- this Gemini is feeeeeeling it.
Am I too late for 1/2 price mussels??

WHAT MAKES A GOOD MANTRA?

One that works!

I often sing "When you're good to mama" from Chicago to myself when I notice that I'm indulging a bit too heavily off syllabus during practice. The line "The system works! Caaaause the system works... the system called... reciprocity!" Stands out strongly in my mind.
Here, as I make a shape that is not within the system of Ashtanga, i am reminded that I am participating in contortion, not practicing the system of yoga as prescribed by my teachers. When I'm tempted to go off track, I have to gently remind myself to come back.

There is a brilliance to the system of yoga refined by Pattahbi Jois and Krishnamacharya over 80?-odd years in Mysore.
It radically opens the body, strengthens the nervous system, and stabilizes the mind. It also allows me to do all kinds of other modalities of human movement, performance, and play.

Having strong support inside the system, from my teachers, also makes the hard times easier-- like when I fall off my bike, push too hard, or discover a place that needs a (seemingly too slow) but of strength.
Frankly, you can't expect a radical restructuring to always be fast and easy, and as such, when the work demands it, I know how to work and modify... and I have faith that it'll be ok.
Just because I can make this shape doesn't mean I have a grounding in a system of yoga... but because I have a grounding in a system of yoga, I can make this shape.
Sing to with me: "RECIPROCITY!!!"

The Ashtanga Yoga practice, as taught to me by my teachers in the tradition of Sri K Pattabhi Jois, is incredibly powerful.
It is a spiritual practice, in so far as it helps you find the best of what's inside of you... and brings it out. Your spirit. Who you are on the inside-- your natural, beautiful self. Your god stuff.
Are you interested in - developing physical fitness: strength, flexibility, and grace?
-Establishing mental and emotional fortitude, leading to: resilience, distress tolerance, and general stability of attitude - healthy relationships-- with others as well as with yourself. - brining clarity to your natural rhythms and cycles.
Taught one one one in a group setting, students are free to come and go at their leisure.
Join us M-Thurs, 6-9:30 at @kaliyogadc
Fridays, 6:15-7:45 (led primary)
Sunday 8-10a (open practice)
I'm also available for private sessions. -- Here I am with Whitney Paterson @yogawhitney -- a phenomenal student and trusted apprentice/assistant. She's made two trips to Mysore to study with one of my teachers, Sharath Jois (the director of the ashtanga yoga institute). She's a kind hearted woman, a gifted ayuevrdic consultant/practitioner, and has dutifully co-taught with me.
Next month, she'll be starting the @dcashtanga afternoon sessions. M-W, 4:30-630!

#Reposting @hotspotdupont -- We have a lot of gratitude for @michaeljoelhall for sharing an amazing class with us at Yoga in the Park yesterday! See you all again on Sunday at 5pm. Until then join us in the hot room at #hotspotdupont for some 26&2. #yogaeveryday #outdooryoga #hotyoga

Charlie is ready for summer.

You can break down this stuff three ways: work, play, and deliberate practice. For my dear friend @livelyogini & I, we wanted to take some of the time we've spent with deliberate practice of the Ashtanga methods D.C. and utilize its skills differently, in a form of play.
@antoninaletunovskaya gave us a contortion/acrobatic private, and we got to P L A Y-- and it was SO MUCH FUN. As a student of integrative studies at George Mason, I developed a taste for knitting together and leaning into different and often disparate fields of study and especially their experts.
It was such a great experience-- Antonia is an absolute gem. At 29 and 34, Maggie and I get to say we did something we've never done. Luckily, as teachers of Ashtanga Yoga, we're in the business of believing the impossible is possible.
Fun is fun, and play is play. Good practice requires deliberate attention.
Let your practice let you play!

Through the practice of constraint upon the kurma nadi, the yogin gains steadiness.
Through the practice of constraint upon the light in the head, he gains the visions of the adepts.
Or through a flash of illumination (pratibha), everything.

What do you do when it starts to rain after sun salutations? Do you curse the salutations for not delivering on their promise?
At @dcashtanga -- we laugh a lot. It's all such serious business this yoga stuff, it's good to develop a predilection for good humor. After all, the universe has a sense of one, and it's often a bit dark.
Practice and all is coming 😉 We're open on:
Thursday 'till 1, and
Friday is led primary at 6:15

Doofy boy on the water.

When you are living your very best life with your for real road dogs. Take that, rain.