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Miami based group yoga classes, 1:1 sessions, workshops + retreats 〰️ sign up to my newsletter below!
Y’all know I’m the last one to bash any kind of talking-based or CBT therapy (quite the opposite - talking through experiences with a great therapist has helped me process + release trauma, guilt and shame I didn’t even realize I was carrying and that has been truly life changing) HOWEVER: sometimes a girl’s gotta stop intellectualizing and start MOVING thru it 🧚🏼♂️✨🌟 those who know… know.
Let’s practice tittibhasana - firefly pose 🪽
This is one my favorite arm balances to work towards. It relies on hip + hamstring flexibility, core strength, and a ton of trust in yourself to fly!
Highly recommend placing blocks under your hands while learning to give yourself more space and make the weight shift feel more accessible ‼️
HOW TO TRY IT:
🌀Take a wide forward fold and bring your shoulders as far behind your thighs as you comfortably can.
🌀Plant your hands behind your heels and hug your thighs high onto your upper arms.
🌀Lean your chest forward until your weight shifts into your hands.
🌀Lift one foot, then the other, keeping your knees bent at first.
🌀Push the floor (or blocks) away, engage your core, and straighten your legs as you reach through your heels (or cross your heels before straightening like I did here :))
PS. this pose is one of my favorite ways to play, build self-trust, and reconnect with my inner child. Bless yoga for really doing it all amiriteeeee
Save this for your next arm-balance practice + send it to your yoga bestie who loves a challenge! 💌
09/10/2026
The most rejuvenating 10 days in nyc 🌲
08/17/2026
Some of my favorite moments from the very humbling, edge-expanding, growth-inducing, dream-come-true experience of creating + leading yoga retreats 🫶🏼
Fighting against every single limiting belief my mind has ever conjured up (the list goes on & on) to create these experiences, promote them so the people that are meant to be there find them, and then bring my vision to life while surrendering any semblance of control has been one of the most challenging and most rewarding journeys thus far.
There is truly nothing like holding this space. Witnessing what happens when people take a time-out from the daily hustle to tap into the deepest parts of themselves through nature, movement, play, adventure and connection is… everything I’ve ever dreamed of & more.
Sending the deepest gratitude + eternal love to the 40(!!) participants I’ve been blessed to host on these retreats so far, and to all the ones I have yet to meet. It shocks me every time just how close a group of strangers can become in 5 days. It’s so rare and so special.
and the best part is… you can experience this magical for yourself in less than 2 months, on our next retreat in Portugal 🥹
if you’re ready to feel like a kid again, immerse in the practices + rituals that bring you joy, and feel fully seen, supported, and nourished…
Comment RETREAT and I’ll send all the details your way 🌺🌞🪷🧚🏼🧘🏼♀️🌀
first night of camp energy
last night of camp every
waterfall chats
inversion + balance workshop!
girlhood in nature
dinner with the girls
pranayama baby
pen pals meeting IRL 😭 Sonja | Pilates & Barre Teacher
family portrait 🥹🫶🏼
what else do I need in life?? 🥹
If this is your idea of quality time too, send this to the friend you’d bring with you + comment RETREAT and I’ll send you the full invite to our next yoga + nature retreat in Portugal this October 💌
The first time I saw someone hold firefly, I laughed in disbelief that it was even physically possible.
Now it’s one of my favorite arm balances - here’s what I did to nail it 👇
HOW TO TRY IT:
🌀Take a wide forward fold and bring your shoulders as far behind your thighs as you comfortably can.
🌀Plant your hands behind your heels and hug your thighs high onto your upper arms.
🌀Lean your chest forward until your weight shifts into your hands.
🌀Lift one foot, then the other, keeping your knees bent at first.
🌀Push the floor away, engage your core, and straighten your legs as you reach through your heels.
Always warm up your wrists, hamstrings, hips, and core first. & remember: straight legs aren’t the first goal, lifting both feet with bent knees is already progress ‼️
Save this for your next arm balance practice + send to your yoga bestie who loves a challenge 💌
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