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namastecitylife@gmail.com

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I’m based in New York, USA but work with clients around the globe.

E: namastecitylife@gmail.com

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Know your worth, hold your worth. The second part

Know your worth, hold your worth.

The second part is the hard one.

I wrote about what it actually looks like to hold a number, a boundary, your time, when someone is waiting for you to fold.

Full article is on my Substack, free to read. Comment SUBSTACK and I’ll send the link, or find it in my bio.

#knowyourworth #careeradviceforwomen #womeninconstruction #selfworth #namastecity

Leg workout for strength that lasts longer than a

Leg workout for strength that lasts longer than a trend, as a pilates and yoga sculpt teacher.

These are the moves I come back to when I want legs that support me for decades, not just this season.

1. Squats, 15 reps
2. Hip abductors, 12 to 15 per side
3. Low lunge to curtsy, 12 to 15 per side
4. Squats, 15 reps

Repeat the full sequence on the other side.
All done with a resistance band.

Listen to your body. As your endurance builds, feel free to increase your reps over time.

My full time profession is in construction and my passion is teaching yoga and pilates.

Strength and longevity aren’t separate goals for me. They’re the same practice.

Save this leg routine, whether you’re a pilates girl or a yoga sculpt girl.

Wearing @vuoriclothing

#namastecity #pilates #legworkout #resistanceband #sculptseries

Yoga transitions to travel across your mat, sequen

Yoga transitions to travel across your mat, sequenced as a partner flow.

If your flows feel stuck in the same square foot, this one moves.

1. Tabletop, one leg lifted
2. Knees to chest
3. Thread the needle, toe tap
4. Star
5. Wild thing
6. Fold forward

The exit from wild thing is where most people stall. I let the lifted arm lead and the fold happens on its own.

Send this to the friend you’d film it with.

Wearing @vuoriclothing
Filmed @yogaspace.nyc

#yogatransitions #partneryoga #vinyasaflow #yogateacher #yogaduet

My full time profession is in construction and my

My full time profession is in construction and my passion is teaching yoga and pilates.

This week looked like:

I took two yoga classes
I got in one workout
I taught three classes
I visited MoMA PS1 in Long Island City for the first time
I spent an afternoon at 113 Spring in Soho, red light therapy and energy mapping included

I won’t pretend this happens without trade offs.
For me, that means fewer nights out, less drinking, more early mornings.
That’s just what I choose to prioritize.

But most weeks, it’s worth it.

This is thee space I stopped by in Soho: @113spring

Save this for the week you think you don’t have room for any of it.

#weekinnyc #nycyoga #yogateacher #dayinmylife #nycliving

Things I wish someone told me before my first back

Things I wish someone told me before my first backbend, as a pilates and yoga sculpt teacher

Warm up first. Always
Engage the thighs, press forward
Open the hips before you open the heart
The backbend follows. It doesn’t lead

Wearing @aloyoga
Filmed @yogaspace.nyc

My full time profession is in construction and my passion is teaching yoga and pilates
Twelve years on the mat and I still warm up like it’s my first time

Save this for the next time you’re working on your backbend

#yoga #camelpose #backbendprep #yogatutorial #nyc

#Plot #twist #queen

#Plot #twist #queen

How I keep my core strong for the long run, as a p

How I keep my core strong for the long run, as a pilates and yoga sculpt teacher.

These are the moves I come back to when I want a core that supports me for decades, not just this season.

1. Bird dog, alternating x10
2. Static side plank, 30 to 60 seconds per side
3. Side plank hugs, x10 per side
4. Shoulder taps, alternating 10 to 15
5. Seesaw plank, 30 to 60 seconds

Add weight where noted if you want more of a challenge, or keep it bodyweight, both work.
Listen to your body. As your endurance builds, feel free to increase your reps or hold times over time.

Wearing @vuoriclothing

My full time profession is in construction and my passion is teaching yoga and pilates.

Strength and longevity aren’t separate goals for me. They’re the same practice.

Save this core routine, whether you’re a pilates girl or a yoga sculpt girl.

#namastecity #pilates #corestrength #nycpilates #sculptseries

Comment ‘SUBSTACK’ for the full story and routine

Comment ‘SUBSTACK’ for the full story and routine or comment ‘SKINCARE’ to receive links with all the products I use.

Read that again ☝️

Read that again ☝️

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