55-Minute CardiYoga Sequence: Balance Challenge

The global pandemic is a topic we’re likely all sick of reading about, but paradoxically can’t stop talking about.  Given that we’ve collectively pressed pause on our lives and cast aside nearly every aspect of our daily routines, its impact is unavoidably in the forefront of most of our minds.  Navigating a “new normal” without the familiarity and comfort of distractions we once took for granted can feel isolating or anxiety inducing at times.  To make matters worse, many of us put pressure on ourselves to turn this strange time into a spring board for some extraordinary breakthrough.  We make grand plans to write a screenplay, learn Italian, find the lids to our Tupperware containers, match our unpaired socks, and get rock hard abs without ever leaving our living rooms.  It’s not enough that we’re worried about our uncertain futures; we’re also worried that if we don’t optimize our productivity now, we’ll have failed ourselves or missed an opportunity to achieve something spectacular.

In the fitness industry specifically, the influx of on-demand virtual workouts introduced at the onset of social distancing has been as fantastic as it’s been overwhelming.  On one hand, it’s remarkable to see how quickly and innovatively fitness communities have adapted to provide their clients with seamless access to classes.  On the other hand, I recognize that the onslaught of advertisements for various workout plans, the ease of entry to participate, and the sheer volume of content that’s available can inadvertently trigger people into thinking they “should” be using their free time to exercise more.  If the idea of working out at home feels stressful given these scary and uncertain circumstances, consider taking an opportunity to embrace stillness instead.  Rather than pushing yourself to do more, reframe your mindset to acknowledge good things you’ve already done.  Explore the thoughts that arise in the absence of productivity to see if there’s any insight to be gained from your discomfort.

Alternatively, if you’re feeling stir crazy and actively seeking opportunities to fill your time and find a safe space to virtually connect with the fitness community, then yoganna love this.



45-Minute Yoga Sequence for Core Strength

Yoga gives me a sense of community. In support of communities coming together (figuratively) to stay home, I hope to bring you that feeling virtually. If you’re feeling restless, anxious, lonely, lazy, or you just need a brief respite from the news, I created a free 45-minute yoga/HIIT class for core strength you can stream any time. No subscription/membership/login required, no equipment necessary, no jumping exercises (AKA no pissing off your downstairs neighbors), no money to pay, and no expiration date…so no excuses! I apologize that the video isn’t professional quality, but I had…no budget!

In the spirit of community, feel free to share this with anyone who may be interested. If you have requests for additional yoga classes or tutorials, I’d love to hear from you. And lastly— if you are able to support your local yoga/fitness studios who are offering paid streaming services, please do!

NamastAY THE F*CK HOME, everyone!


Yoganna Love This: Guide to Staying Healthy During Flu Season and Other Good Ideas

  1. Wash your hands often.
  2. Clean all “high-touch” surfaces, such as counters, doorknobs, bathroom fixtures, phones, keyboards, remote controls, and steering wheels with disinfectant sprays or wipes.
  3. Cover your nose and mouth with a tissue or your elbow crease when you cough or sneeze.
  4. Make a conscious effort not to touch your face, mouth, and eyes.
  5. Iron the pile of pants you’ve had draped over your desk chair since last Tuesday that were too clean for the hamper, but too dirty for the closet.
  6. If you have a fever or don’t feel well, limit activities outside your home except to get medical care.
  7. Don’t share personal items such as drinking glasses, eating utensils, and towels.
  8. Don’t leave a clump of hair in the shower drain.
  9. Stop using “literally” as word filler, particularly in figurative statements.
  10. Wash your hands often…with soap.
  11. Use hand sanitizer to clean your hands when soap and water aren’t available.
  12. As a courtesy to others, don’t leave the toilet seat up because baptizing a booty cheek in ice cold eau de toilette at 3AM during your nightly “one-eye-closed, other-eye-squinted-so-you-don’t-wake-all-the-way-up” bathroom ritual is as startling as it is unsanitary.
  13. Avoid shaking hands with someone who has visibly soiled hands or an active cough.
  14. Avoid holding hands with slow walkers on crowded sidewalks because some of us have PLACES TO BE.
  15. Reconsider non-essential travel to areas where there’s a high incidence of illness and limited access to proper medical care.
  16. When you finish making a sandwich, put the twist tie back on the loaf of bread; don’t just twirl n’ tuck the open end of the plastic sleeve under the remaining slices before you stuff it back into the pantry.
  17. Call ahead before routine or sick visits with your healthcare provider to see if they recommend taking any precautions to prevent catching or spreading illness.
  18. Wash your hands often….and don’t neglect the backs of your hands, between your fingers, your fingernails, or your thumbs.
  19. Ask yourself when you last replaced your toothbrush. If you can’t remember, you should know I am judging you a little.
  20. Ask yourself when you last got an oil change. If you can’t remember, you should know you are in good company because, same.
  21. Consider walking in lieu of taking densely populated public transportation or using ride-sharing services for local trips to reduce your risk of exposure to respiratory droplets and other germs.
  22. When the draining board is full, put away the dry dishes rather than artfully stacking wet dishes on top of them like a high stakes Jenga game.
  23. Call your parents and tell them you were just kidding about the oil change thing.
  24. Wash your hands often…for the entire length of the “Happy Birthday” song. But sing it in your head, because awkwardly sitting through someone singing Happy Birthday to you is universally the worst.
  25. Thoroughly clean outdoor coats, hats, and gloves.
  26. Tell a friend to stop watching their ex’s Instagram stories.
  27. Walk your empty shopping cart back to the carriage return rather than rolling it across the Target parking lot like you’re bowling for pigeons.
  28. If you are at an increased risk for infection (i.e., immunosuppressed, elderly, pregnant, etc.), consider wearing a protective mask and gloves in public.
  29. If you have been advised to wear disposable face masks or gloves, safely dispose of them after a single use. Never reuse them.
  30. Always be kind to people who work in service industries.


And if all else fails, remember to wash your hands.


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