Monday, June 13, 2016

Ruah Yoga Flow & Relaxation on Pier 6 Brooklyn Bridge Park

SUMMER 2016 9AM-12PM
SATURDAY, JUNE 18 8:30-10:30am

8:30-10:30 Yoga & Relaxation guiding you to strengthen, open and relax your body, mind and spirit.  This vinyasa flow class open to all levels will leave you feeling invigorated, and refreshed leading up to guided relaxation and svasana.

Yoga, Breathing, Meditation & Relaxation $45
*Sign up before 6/16 $30
*Sign up day of $35

Use Paypal using my email:


We will meet at the very end of the big lawn on Pier 6 of Brooklyn Bridge Park.  Walk past Fornino all of the way next to the large UNDERSTANDING art installation. 


v  Yoga Gear – Towel or yoga mat to practice on and maybe a bandana or hat to cover your head from the sun.

v   Water bottle and maybe some healthy snacks like fruit, nuts or smoothie.

v  PLENTY of sunscreen.

Wednesday, May 4, 2016

Ruah Yoga Beach Day Retreat to Rockaway

SUMMER 2016 9AM-12PM

 Enjoy a day trip yoga retreat to the Rockaways with me!  What a wonderful way to savor the early days of summer bliss and it is only a subway ride away on the A train! 

9-11AM Yoga, Breathing, Relaxation & Meditation class with Ruah guiding you to strengthen, open and relax your body, mind and spirit.  This vinyasa flow class open to all levels will leave you feeling invigorated, and refreshed leading up to guiding meditation and svasana, all accompanied by the soundtrack of the crashing waves.

  • Chill out on the beach for the rest of the day or visit Caracas Arepa Bar and take in the beautiful view while sipping margarita or savoring delicious ice cream (or more yummy Venezuelan food) from the boardwalk at Caracas
  • Learn to Surf with the fantastic Locals Surf School  These are the same great teachers that taught me my first surf lesson! You will feel safe, prepared and ready to the most out of your surfing experience.  If you are interested, reach out to them directly by visiting their website or finding them on Facebook and reach out to them for availability.
Yoga, Breathing, Meditation & Relaxation $45
*Sign up before 7/1 $40
*Sign-up with a friend before 7/1 $35 per person
*Day of with a friend $40/person
*Day of retreat $45

Use Paypal using my email:


Btw. Beach 105th & 108th on the beach in front of Caracas Areba Bar, Queens, NY
  Rockaway Beach is accessible by car, train, bus or bike. The beach is about an hour from downtown Brooklyn on the A train ride away from downtown Manhattan and . Check out google maps or Hop Stop to see for yourself. If you are a biker, it's an accesible 10 mile ride from- a great way to start the day! 

We'll meet on the beach in front of Caracas Areba Bar.


Directions by MTA TRAIN:
1) Take DOWNTOWN Bkyln/Qns A-Train towards FAR ROCKAWAY (there are other A train destinations, so make sure you get on the FAR ROCKAWAY one) to BROAD CHANNEL.
2) Get off at BROAD CHANNEL to Transfer to the S to 106th St
3) Get off at Beach 106th St. and walk to Beach 105th street and turn right towards the beach.
4) Once at the beach, turn right again until you arrive at Caracas Arepa Bar.
5) Look for me and the other yogis on the beach.
* Make sure you get on the FAR ROCKAWAY A train NOT the Lefferts Blvd or Rocaway Park)**
**Check the banner on the side of the train before getting on to ensure you are on the right A train**

Directions by LIRR
1) LIRR towards Far Rockaway, and get off the train at Far Rockaway-Mott Avenue.
2) TRANSFER to the Manhattan Bound A-train. Then you will arrive at your destination, which is the beach 67th St stop (5 stops).

Directions by Car or Bike
Use your favorite directions website or GPS by plugging in the location: Caracas Arepa Bar or Beach 105th St., Queens, NY 11692
Some things on this list are personal preference, but just so you don't forget anything...

v  Yoga Gear – bring whatever you feel like doing yoga in and maybe a bandana or hat to cover your head from the sun.

v  Towel, sheet or Yoga Mat to practice on.

v  Beach umbrella.

v  Beach chair.

v  Healthy snacks like fruit, nuts and protein bars.

v  PLENTY of sunscreen.

v  Favorite beach hat.

v  Sunglasses

v  Cash for Caracas Arepa Bar

Tuesday, April 26, 2016

Clean Sweep Your Life, Create Goals Workshop Saturday, May 14th 9am-12pm

Release stress and detox your entire mind, body and life through intense flowing movement of hip and shoulder openers, twists, forward bends, mindful breathing, guided relaxation and meditation.  After feeling cleansed and refreshed, explore healthy ways to detox your life and techniques to set goals using simple writing exercises, to reset your life in the direction that is important to you.

Clean Sweep Your Life, Create Goals is a unique opportunity to:

·         improve your nervous system, metabolism and immune system; 

·         cleanse yourself from what no longer serves your mind, body & life;

·         create space for all that you hope to cultivate in yourself;

·         set clear goals to guide yourself into the new year and your entire life.

Nurture and replenish your mind, body and life into a personal mini-retreat as you prepare for the new year.   All yoga levels are welcome. 

When: Saturday, May 14 2016 9am-12pm

Where: Brooklyn Bridge Park, Pier 6 on the grassy field


Payment: either via Paypal using or in person.
$35 by 5/12
$40 after 5/12 

Wednesday, February 19, 2014

Prenatal & Postnatal Yoga Flow Workshop @ Mala Yoga Saturday, March 1st, 4:15-6pm

Mala Yoga 162 Court St.
Saturday, March 1st 4:15-5:45pm $35

PRENATAL & POSTNATAL YOGA FLOW will take you on a journey of yoga postures, mindful breathing and relaxation (meditation) to encourage a healthy pregnancy for you and your baby.  Learn useful guidelines and techniques to practice yoga safely throughout your entire pregnancy all of the way into delivery and beyond.  The practice includes: 

·         Flowing movements to relieve tension, energize, strengthen and open the body;

·         Mindful breathing techniques to improve the nervous system for you and your baby and help prepare you for later stages of pregnancy and labor;

·         Relaxation/meditation methods to relieve your mind of any anxiety or distractions.

Ruah uses her experience of teaching yoga for over a decade, as well as her own pregnancy experience and being a mom to help you deeply connect to the best part of yourself and to your baby.  You will leave with a sense of feeling refreshed, invigorated and peaceful in your mind, body & spirit, ready to welcome your child into the world.  Prenatal Yoga Flow is safe for all levels and all trimesters of pregnancy. 

ABOUT RUAH:   Ruah Bhay has been teaching yoga for over a decade and has studied with a variety of teachers from backgrounds from Yogaworks, Ashtanga, Iyengar, Kundalini, Dharma Mittra and Swami Vivekananda SVYASA University.  Ruah’s teaching style integrates each of these traditions while threading a theme connected to a yoga philosophy that inspires a happy and healthy life.  Ruah’s class seamlessly brings the mind, body and breath into a harmonious union while encouraging a connection to the greatest teacher in the room – the one inside of our hearts. 

Ruah has been in many health & fitness features, collaborated with celebrities such as Russell Simmons and has also appeared in Marie Claire, Time Out, Beauty Logic, FOX, WPIX & NY1.  She holds a B.A. in Political Science, an M.A. in Sustainable Development, is 500 hour Yogaworks Certified and Prenatal Yoga Certified. 

Sunday, November 3, 2013

Be Mindful When Practicing Yoga (and other physical activities)

I read The New York Times article, “Women’s Flexibility is a Liability (in Yoga)” by William J. Broad yesterday and at first I really wanted to steer clear of getting involved in the redundant conversation that happened last time Broad published his even more sensationalized article on how injuries  can happen to people who do yoga.  The article was still on my mind this morning both since I had the article in from multiple people in my inbox and I also reminded myself that it is always better to clarify confusion than ignore it, especially on a topic that I dedicate my life to, love and believe in.

As Broad tries to explain at the beginning of the article, “the benefits [of yoga] are many and commonplace while the serious dangers tend to be few and comparatively rare.”  Yoga h
as endless benefits and has been responsible for miracles of health and happiness for all types of people, including myself!  I have seen and experienced how yoga change lives, bodies and minds.  I have also witnessed in my own students how yoga can prevent surgery and heal various injuries with care, patience and dedication.

As much as it is true and possible to injure yourself doing anything, surprise (again), it is also possible to do so in yoga.  As does any sensible teacher, I also believe this is an important topic for yogis to be aware of and for teachers to always consider when guiding a class.  However, Broad, while probably means well, once again skims over the subject and frames it in a way using broad strokes.  The article tries to support a thesis using general evidence and scientific research that neglects the entire picture and fails to ask the right questions, but will certainly get a big reaction for a story by making extreme statements.
The article makes superficial point  like "hundreds of women who did yoga were showing up" to orthopedic doctors for hip improvement or replacement surgery.  The writer fails to mention where these numbers come from, if the doctors are at all familiar with yoga postures (to draw any correlation between injury and yoga pose), who these women are, including their age, other activities, previous injuries and the most important questions like how often/what kind of yoga do they do and did they actually injure  themselves while doing yoga?

In nearly a decade of teaching the only injuries I have ever seen from yoga are when people hurt themselves outside of yoga and then return to the practice too soon and push themselves beyond their limitations, often out of fear or denial of the need to take off time from their routine (a subject I'd like to see more research on - all active people returning from an injury too soon).  The other much less common injury I have seen and have unfortunately experienced myself is getting an adjustment by an overly eager/inexperienced teacher to go further into an at first safe version of a pose when the body/mind is not ready to go any further.

The article mentions that injury is related to "extreme leg motion" repeated over time, yet what defines as extreme and the frequency of doing the motion is extremely unclear.  In my opinion, the good news is that poses people do in a general yoga class are not the poses that are aggravating or creating injuries. Fortunately, the extreme yoga poses that risk injury are mostly not accessible to average people, even flexible women (like the one used in the picture for the article, Tittibasana C).  Most people could not even get near these poses if they tried!  Correctly aligned basic yoga poses that most people do in a class, even hip openers like pigeon (eka pada kapotanasana) can be done safely if properly done and using props to support the pelvis or reclined on the back if necessary.

Of course, there are always different opinions on exact alignment of poses depending on the teacher's training and style of yoga.  Yet, all good teachers generally follow the basic rule of thumb that if you are struggling and it doesn't feel right then ease out of the pose a little or into a modified version until you can breathe easily and smile in a pose!

In conclusion, I think it is fair to say that the solution to anyone's concern of injury in any physical activity is to be mindful and conscientious, especially in yoga.  Another solution is for people to actually learn how to do poses correctly for their bodies, which may require private sessions with an experienced teacher (the best form of a practice).  While group classes are amazing in many ways, and good teachers always do their best to look out for all of their students and give special care and instructions to anyone handling an injury, it is possible for someone to hurt themselves if they aren't familiar with the pose alignment and/or push themselves beyond their capabilities.

In a private session, a teacher creates a class specifically designed for you and is able to adjust each pose and practice for your needs.  Since private sessions are clearly not an option for all, another approach for yoga students seeking a safe practice should both be to regularly review their basic yoga poses in a beginner class to ensure their correct alignment for their body and always talk to the teacher before class and ask them to specifically check out poses.

Thursday, September 5, 2013

Introducing Ruah Running

This class is a chance to achieve your fitness goals by learning how to run in a way that incorporates:
-yoga stretching
-core strengthening
-correct posture
-efficiency of gait
-interval running
-breathing techniques
All of this will help you prepare for a 5k and exercising in a supportive and accessible way.

Ruah Running is especially great for beginners to build strength and stamina for a 5K run and prepare for a running lifestyle.  The class is also a wonderful way for those looking to get back into their running routine where they left off.

All levels of running are welcome.  Come on your own or pushing your little one in a stroller.

Ruah Running was inspired by requests from friends and fellow moms after successfully teaching running to corporate clients and my own running practice as an important part of my commitment to good health.


Monday, August 6, 2012

Yoga + Surfing = True Bliss!

Yoga & Surfing Rockaway Beach Day Getaway!

Saturday August 25th, 2012

Click on the link or go to Retreats tab for details:

Here's a video of me riding the waves to get excited!  This could be you!

Yoga and surfing are so intricately connected!    They both evoke an incredible connection to the body mind and spirit!  Ever since my experience of learning to surf for my July birthday, I have continued to dream about a day retreat of surfing and yoga!
Well, dreams do come true and I would love for you to be a part of my dream! Join me for a day of Yoga on the beach and stay to relax and enjoy the view or to have an exhilarating experience on a surfboard! 

Thursday, September 15, 2011

Yoga in Fashion! Vivienne Tam Launches

It's no surprise that yoga is fashionable, but now it is literally "in fashion" as Vivienne Tam launches her yoga line this fall.

I had the pleasure of participating in the yoga approach to a runway show, a live sculpture garden of lovely yoginis practing yoga led by yoga superstar couple Rodney Yee & Colleen Saidman. 

Yoga is certainly not about attachment to the material world , but as I mention in the NY Post video below, "for some yogis, they don't feel as comfortable with it, but the way I see it if it (yoga in fashion) spreads yoga to people who otherwise wouldn't do be practicing it, then, it's a good thing."  When yogis feel good about themselves it can inspire them to continue to practice.  In this case, it might be feeling good in glowing bright colors made from organic fabric!

NY POST coverage including sound bite and a few clips of me : )

Tuesday, September 6, 2011

Ruah Yoga for Lululemon in Bryant Park & Soho!

Sponsored by Lululemon
Sun., Sept. 25th 9:30-10:30am: Lululemon Soho
Tues., Sept. 27th 10-11am:  Bryant Park Yoga

Sunday, April 3, 2011

Yoga Journal Magazine Cover!

Please check out my entry and vote for me (once a day until April 15th) to be considered for the cover of Yoga Journal magazine!

Here is the link:

"Yoga inspires me to find balance in my life, striving towards being the best part of myself in the present moment. It helps me to have faith that everything is a preparation for who I am to become. When I practice yoga, it helps me to let go of any attachment to concerns about the past or the future – appreciating exactly who I am and all of the blessings that I have.

I chose this photo of jumping back into chatturanga since it represents that space where I feel connected to a peaceful, strong and happy self. I remember when I first started working on the effortless “float back.” I would repeat the mantra “I am who I am” since it helped me to focus on the task at hand and smile with gratitude – regardless of what the pose looked like. It was a hard transition to learn at first, but once I found that place where I could just surrender, it became an effortless process.

The Bhagavad Gita reminds us to be mindful and present in our actions, without attachment to what happens next. “Self-possessed, resolute, act without any thought of results, open to success or failure. This equanimity is yoga.” As in “floating back” to chatturanga, the journey is the beauty of life, not only the results of what we do.

My life has taken so many winding paths of successes and failures, yet each stage of life has taught me something about the importance of who I want to be. I grew up in Manhattan, went to college in upstate rural NY and lived in countries like Senegal, Sri Lanka, India and France. As so many of us do, I spent much of my life searching for the right career, place to live and partner in life.

Throughout every exploration, my regular yoga and meditation practice have been the anchors that help me stay healthy both physically and mentally. I always feel at home with myself when I practice yoga and that I am heading in the right direction. Eventually, yoga helped me to trust my path of finding the true loves of my life – my husband, my son and my life as a yoga teacher!

I am so grateful to all that yoga has brought me. Yoga continues to inspire me to be a better person so that I can enjoy life and share love with others!"

Monday, February 7, 2011

Ruah Prenatal Yoga Flow Workshop 2.26.11 1-3pm

Ruah Prenatal Yoga Flow Workshop
Yogaworks West Side
Saturday, February 26th 1-3pm

Pre-reg: $35
Day of: $45
Register: 212-769-9642

Prenatal Ruah Yoga Flow guides you through a sequence preparing you for a peaceful, happy, healthy pregnancy and birth. Enjoy a two hour personal retreat to encourage a healthy pregnancy for you and your baby. Learn useful guidelines and techniques to practice yoga safely throughout your entire pregnancy all of the way into delivery. The practice includes:

• Flowing movements to relieve tension, energize, strengthen and open the body;
• Mindful breathing techniques to improve the nervous system for you and your baby (pranayama) and help prepare you for later stages of pregnancy and labor;
• Relaxation/meditation methods to relieve your mind of any anxiety or distractions.

Ruah uses her experience of teaching yoga for over a decade, as well as her own experience of being pregnant and giving birth to guide you into to feeling deeply connected to the best part of yourself and to your baby. You will leave with a sense of being refreshed, invigorated and peaceful in your mind, body & spirit, ready to welcome your child into the world.

Saturday, December 4, 2010

Ruah Yoga Returns!

Atta yoga anunasanam! Now is the time for yoga! After enjoying being a mom and yoga teacher to my baby son Nadal, it's now time to follow the path back to teaching NYC yogis! Starting in January, I'll be back to teaching!

Nurturing another human being has certainly been teaching me many life lessons that are useful as a yoga teacher. Also, the balance that yoga, meditation and pranayama has brought to my life has been integral to getting through the challenges of being a new mom.

I'm so excited to start teaching yoga again (beyond my baby) and share the peace and bliss that yoga brings to all of our lives.

Looking forward to seeing you at Equinox & Yogaworks soon!



Nadal Phoenix Bhay is Born!

Please join ,me in sharing positive thoughts and blessings for the new arrival of Nadal Phoenix Bhay, born on Tuesday, 10.12.10 at 1pm sharp.

Labor was a challenging and life-changing experience with 36 hours from when my water broke to Nadal coming into the world. With the help of my team of support from my amazing-beyond-words husband, wonderful doula, Gayle Lemke and phenomonal midwife, Sandy Woods, I was able to push him out after 12 hours of contractions and forty minutes of pushing (all without an epidural) and even catch him with my own two hands!

Nadal is Sanskrit for "fortuitous" and "blessed". Of course, Neil & I are also excited that he shares a name with a great U.S. Open winner! We chose Phoenix, the bird and spirit of fire, as it represents rebirth - just as we are experiencing a birth of a new phase of life!

I feel so very blessed and lucky to have him join our lives after patiently watching him grow into a unique and beautiful being in my belly! We are so thrilled to now share Nadal with the world. We hope to raise him as a thoughtful, caring, compassionate, intelligent and strong yogi boy to make a difference for the better in the world around him.

You can find out what Nadal is up to and see more photos on his Facebook Page under Nadal Bhay.

I will be sure to keep you updated with Ruah Yoga as it progresses - with a return to teaching classes and workshops in the new year. Finally, always be sure to find me on Facebook and my blog for other updates.

Facebook: Ruah Yoga - Minda, Body, Spirit!/pages/New-York-NY/Ruah-Yoga-Healthy-Mind-Body-Spirit/64080503705

Peace, Love & Light to all!

Ruah, Neil & Nadal

Saturday, October 2, 2010

38.5 Weeks Pregnant

Emotions and senses heightened beyond even my normal sensitive-self;
Blissful in my mind & body;

Grateful for last few days of this life inside me;

Amazed that there are more blessings beyond my imagination to this journey up ahead;

Moving slowly like through water;

Deeply in love with and grateful for Neil, family, friends & yoga;

Indebted to yoga for feeling strong and guiding me through daily headstands, shoulder stands and even arm balances...on the other hand...can barely roll over or get up in the morning;

Dreaming of how this beautiful boy will look and envisioning our first exchange of a heart-felt glance;

Motherhood and a real-life baby seem so far away even though they could arrive any moment;

Wondering what contractions will feel like and how I will (like every other woman before and after me) somehow figure it out when they come;

Looking forward to whatever birth is part of the life-path while visualizing and praying for a natural and blissful one.

Monday, September 13, 2010

Ruah Prenatal Yoga on Lake Winnisquam

Practicing yoga this far into the pregnancy at 35 weeks and beyond truly proves the miracle of what yoga can do for your body, mind and spirit!

Every day I thank G-d for bringing yoga into my life and helping me to feel better in my body and in my mind as this incredible transformation literally happens before my (and everyone else's) eyes.

Here are a few photos of my practice taken by my wonderful mom at the beautiful childhood home of my husband and where my amazing in-laws still live in New Hampshire.

Tuesday, August 3, 2010

Ruah in July Edition

Check out this article on private sessions with a notable mention of me. "Not Your Average Yoga Studio" is written by one of my lovely private students,Add Image Grace Lee. Grace also happens to be expecting and even has the same due date as me in October!

Article on P.27 & 29:

Magazine Website:

One of the most amazing joys of being a yoga teacher is witnessing the incredible progress of regular, committed students over time. This is especially so with all of my private students. When studying yoga privately, a student has the opportunity to fine-tune their practice and work on poses and meditations that are adapted to the how the student is feeling the day of the practice. Also, private sessions offer a space for students to deepen their relationship and understanding of themselves.

Group classes, of course, award wonderful benefits including absorbing the shared flow of energy and learning from others in the class. However, practicing with a private teacher can really deepen a sense of awareness, encouraging the practice self-study, svadyaya.

When a teacher guides a student through postures that are carefully aligned to the indivual body, the muscle memory returns to recreate the best variation of the posture everytime the student practices. As a student becomes increasingly mindful of their mind-body connection it becomes an effortless process to explore new postures, deepen variations of familiar postures and discover the peace of mind naturally present within all of us. This is how we advance in our practice.



Friday, May 21, 2010

Ruah Yoga Prenatal Flow at Reebok June 26th 3:30-4:30pm

Reebok Sports Club, 160 Columbus Ave.

Members: $25

Non-Members: $40


Enjoy a two hour personal retreat to encourage a healthy pregnancy for you and your baby.
Learn useful guidelines and techniques to practice yoga safely throughout your entire pregnancy and delivery.
Prenatal Ruah Yoga Flow guides you through a sequence preparing you for a peaceful, happy, healthy pregnancy and birth:

Flowing movements to relieve tension, energize, strengthen and open the body;
Mindful breathing techniques to improve the nervous system for you and your baby (pranayama) and help prepare you for later stages of pregnancy and labor;
Relaxation/meditation methods to relieve your mind of any anxiety or distractions.

Ruah uses her experience of teaching yoga for nearly a decade as well as her own pregnancy (she's expecting a baby in October!) to guide you into to feeling deeply connected to the best part of yourself and to your baby. You will leave with a sense of being refreshed, invigorated and peaceful in your mind, body & spirit; ready to welcome your child into the world.

Friday, May 14, 2010

Ruah Detox Yoga Flow at Yogaworks May 16th

Sunday, May 16th 1:30-4:30pm
Yogaworks East Side 1319 3rd Ave., 2nd Floor

Release stress and detox your entire mind & body through intense flowing movement, mindful breathing, guided relaxation. Detox Yoga Flow © maps out a simple union of three essential yoga practices:

Asana: intense flowing yoga postures to strengthen and open up the body;
Pranayama: mindful breathing to improve the nervous and digestive system;
Dhyana: meditation techniques to effortlessly guide yourself into deep relaxation.

Detox Yoga Flow© enhances the hypometabolism (oxygen consumption), stimulates the hypothalamus (body's ability to react/fight or flight response) and improves the nervous system (breathing, digestion, cell rejuvenation).

This three hour personal mini-retreat will leave you feelingl balanced and healthy in your body, mind and spirit.

Detox Yoga Flow© All rights reserved Ruah Bhay 2009.



Tuesday, April 27, 2010

Ruah Reviewed in Beauty Logic!

For the full article click:

Foxy Fit Mommy Prenatal Yoga - Yoga Works

In the early nineties, when Mommy got sick with cancer, she started to turn to a healthier lifestyle, and began Yoga. Because I was always with my mommy at the time, at the age of twelve, I was practicing Yoga right alongside with her. As I grew older, and into my own life, I stopped doing yoga, but then when I hit my early twenties, I began again. The benefits of Yoga are amazing. Not only does it physically help you, but I feel such a sense of calm and wellness as I do it. Anyway, after finding out about Little Mr. DE, Yoga Works, blessed me with a free prenatal yoga session, and I must say that’s just what the doctor ordered. Many of my friends practice at Yoga Works and have given it rave reviews so I was really excited about going. The location I went to was in Soho although Yoga Works has a few other spots throughout the city. My instructor was Ruah Bhay. It’s so important to feel comfortable with your instructor, and I immediately loved her. Her voice, spirit and energy were all so comforting and warm. My session was an hour (although it was going so great that it went way too fast for me), and during the hour, Ruah taught me so many positions. Ones that I really liked were the Balsana Child pose which relieves tension in hips and back, soothes the mind and restores energy to the body. When you’re 7 months pregnant, back pain is a common problem, and this position really helped alleviate the stress on my back. We also did the Seated Cow, which helps create space in the spine and hips and stimulate the mammary glands to prepare for breast milk, (I plan to breast feed my little squirrel) and to improve the immune system. All in all, the poses I did helped me feel amazing. When I walked out of the place, I hadn’t felt that good, well since before my pregnancy. Ruah is a great instructor, and Yogaworks is a place that I will def be making another prenatal yoga appt for.

Balasana Child’s Pose (1 minute)
 Big toes to touch, knees as wide as your torso (or wider for tight hips), point your toes.
 Lower the forehead to the floor or onto a block.
 Extend your arms to straight reaching your hands as far forward as you can.
 Hands shoulder distance apart, fingers spread wide, palms flat and pressing down into the floor.
 Lift the arms up as you press the hands down.
 Inhale, find length in the spine
 Exhale, find depth in the pose.

Seated Cat/Cow. (1-5 minutes)
 Still seated on the blankets place the soles of the feet together about a foot from your pelvis, knees out to the side and hands onto your shins with straight arms.
 Inhale, open the chest and draw the shoulder blades down the back.
 Exhale, round the spine spreading the shoulders on the back and tucking the chin into the chest.
 Add one arm lifting up on the inhale and lowering on the exhale and then switching.
 Add both arms.

For more info on Yoga Works Log on to.
For more info on Ruah log on to her page at or follow her on twitter @ruahyoga

Ruah Yoga

My photo
New York, New York, United States
Flow yoga, prenatal yoga, beginner or advanced yoga and spiritual meditation with guidance from NYC yoga instructor Ruah Bhay, M.A. Discover your healthy body and mind with private sessions.