June Full Moon Meditation

This feels like quite a refreshing Full Moon to me! Through this meditation, I hope you gain a little clarity to help you move forward and shine!

The Full Moon (June 28th) is always a time of polarity, encouraging us to take a closer look at where we can find more balance in our personal lives, our careers, and our relationships. The Full Moon also reflects back to the previous New Moon, and this Full Moon back to January.

  • What has changed for you since the last New Moon? January?
  • Any major lessons or insight gleaned?
  • What’s been your greatest personal accomplishment?

This Full Moon in Capricorn is symbolized by the mountain goat – grounded, balanced, and driven. These will be important qualities to embody during this Saturn retrograde (until Sept 6). Saturn retrograde brings focus on our Karma – an opportunity to release the past, overcome weaknesses, and continue walking our soul truth and path.  I have noticed a common theme of transformation during this time. When we are able to face these challenges, often linked to Karma, with truth and grace they are so much easier to move through. 

The Moon conjunct Saturn brings a focus onto more serious emotions and a need to go inward to reflect. Mars retrograde also presents itself, helping us to be more patient and slow down to further reflect – perfect for the summer! Mars retrograde can make aspects of the Full Moon more intense, so staying grounded is important. The Moon trine’s Uranus, signaling intuition and excitement. Kaus Borealis is a fixed star, shining on initiative, idealism, humanitarianism, resources, and strength.

The combination of these aspects is a perfect time to slow-down, reflect, and move forward to allow more light into our lives! We have the skills, we have the strength, we have our intuition.

  • Observe your self-talk, your thoughts, and words over the next few days. Are they compassionate and clear? To yourself? To others?
  • Is there a challenge in your life that seems to repeat itself? Take a closer look at this. Where is it stemming from? Chances are it’s a Karmic lesson to learn & once you have, you will be that much stronger!
  • What is a personal challenge, perhaps related to Karma, you would like to overcome?
  • What is your personal, spiritual, relationship, or career goal for the next six months?
  • How will overcoming the challenge above help you achieve this goal?


Full Moon Meditation

This meditation will be a little more intuitive for you. As always, I like to start with a bath with my crystals and oils to help calm the nervous system and clean the crystals. Bring in the crystals you use for grounding, intuition, and strength. Use the oils you feel help you calm and stay grounded.

My crystals: Obsidian, smokey quartz, amethyst, crystal and rose quartz.

My oils of choice: Copaiba and Harmony. Copaiba is harvested from tree sap in Brazil, with similar properties to CBD. Harmony is a beautiful blend of oils for each chakra.


When you are ready to come back to your special meditation space, bring your journal with you and clear your space with sage and intention, or pure intention. A lovely mantra to protect your space is ‘Sa, Ta, Na, Ma’ – creating a square space around you of protection. ‘Sa’ is the birth. ‘Ta’ is life. ‘Na’ is transformation. ‘Ma’ is rebirth. Check out our Insta post today for the full mantra with mudra.

Begin by circling your neck slowly and gently and take a few Cat/Cows, allowing your breath to move your body.

Settling back into a comfortable seat, begin by inhaling deeply into the belly & chest, exhaling completely from the chest & belly through your mouth. Repeat 5 more times. Come to a steady, easy or Ujjayi breath, inhaling & exhaling through the nose. Allow your body to relax and bring your awareness to your hips and lower body on your mat or cushion. Begin to feel the ground below you. Connect to your Root Chakra, and visualize your roots or a golden cord reaching deep into the Earth. This is your spiritual connection to keep you grounded. Maintain your easy breath as you feel this connection growing deeper. As you inhale, you can imagine drawing in a warm, white light from your Crown chakra all the way down to your Root, and letting this light travel into the Earth. This light helps to clean and balance your chakras. As you continue breathing, imagine this light radiating through and beyond your body, creating a protective layer around you or positive energy. You are welcome to do this for as long as you like.

When you are finished, create a mantra for yourself. It can be very simple. Perhaps something you heard. A quality you would like to embody – ex: I am light, I am love, I am peace. Repeat this mantra to yourself before bed, when you wake up in the morning, and during the day when you take a moment to check in with your breath and posture.


I am really looking forward to the healing power of this Full Moon. I feel it is quite transformational if we allow ourselves to walk the highest path and focus on the best outcome.

Surround yourself with love and light,


Mindful Movement for Postpartum Recovery


After having my son 2 years ago, I can say in full honesty that at times I felt like a stranger in own body. Fifteen years of yoga and years of competitive athletics had produced strength and flexibility, but the capacity for my mind to adapt and train my body back into shape was such a challenge. My lack of mental connection to my pelvic floor and abdominal wall made me unaware that my organs were literally out of alignment and my pelvic floor had suffered nerve damage.  As a yoga teacher this baffled me. How did I not attune to this?!?!?! I could’t connect to my own physical form and needed an outsider, in this case a pelvic floor physiotherapists to tell me I needed rehabilitation.

My rehabilitation took me on a journey from regular physiotherapy appointments, to visiting an osteopath (highly recommend that!), to seeing a naturopath, and finally to what I believe has been the most beneficial – Pilates.  It has taken me 2 years and I can finally say I am starting to recognize myself again.

I became so enthused about how my postpartum body was responding to the Pilates mat exercises that I became a mat certified pilates teacher in order to share the practice with other moms who were experiencing similar postpartum issues. These issues are so common, yet rarely talked about. I find that when we come together to practice, we find commonality in our birth and postpartum journeys, which ultimately leads to connection and a community of support. This community of support is empowering, motivational, and quite simply a good time!


3 Favorite Poses for Postpartum Healing:

Here are my three favourite exercises for postpartum healing;

  1. Bridge

Step 1: Lie on your back with your knees bent and the soles of your feet on the ground about hip distance apart. Place a block between your thighs (not knees). You should be able to touch your heels with your finger tips. Spine is in neutral.

Step 2:  Inhale to prepare and exhale to peel your tailbone followed by the vertebra one at a time off your mat until you reach the top of the shoulder blades.

Step 3: inhale to hold the bridge

Step 4: exhale to continue to hold and think of knitting your ribs together as you engage the glutes and try to lengthen the front of your hips.

Step 5: inhale to slowly lower vertebra by vertebra back onto the mat.

Repeat 5 times


  1. Clam Shell

Step 1: Lie down on your side with thighs stacked and knees bent with thighs close to your chest at a 45-degree angle. Draw your navel in and scoop it towards your hard to stabilize your core and lengthen your spine.

Step 2: lift your top thigh while keeping your inner heels connected. Open and close with control 10 to 15 times. Be mindful to keep your trunk and pelvis still with only the thigh bone lifting up/down.


  1. Toe taps

Step 1: lye on your back with knees bent and the soles of your feet on the floor. Draw your pubic bone towards your bellybutton to imprint your spine into the mat.

Step 2:  One at a time bring your shins to parallel (a table top positions). Keep spine imprinted and upper ribs hugging together, navel drawing in and up. Take an inhale to prepare and on an exhale tap your right toes onto the earth, inhale bring the shin back to table top. On the exhale tap the left toes onto the earth, and inhale return the shin to parallel. Repeat 10 times each side.

Remember to avoid arching your back and keep pelvis and trunk table. First work on stability through mindful movement. Better to stay stable and integrated than to move quickly!  

Join Clara for Pilates starting Wed June 27th, or Prenatal Yoga-Pilates Fusion starting Sat July 7th!

If you have any questions, please send me an email: Katie@yoganorthvancouver.com

June Super New Moon Meditation

This is a very beautiful freeing new moon! I hope you enjoy this deep diving meditation to bring more clarity to your life and your purpose.

This is the first of 3 Supermoons completing the cycle on August 11th. Supermoons are closer to the Earth, so appear larger, and due to their magnetic pulls, impacts to water, they can impact us emotionally. We may be more sensitive than normal and needing to be alone a bit more. This is a perfect time to dive deeply into our meditations, ourselves, and ensure we are building a life of alignment.

Gemini is an air sign known to be detail-oriented, adaptable, creative, speaking it’s truth, and very much about soaking up the experience of life – all of it. Having two sides, Gemini is known for being changeable, sometimes moody or unpredictable, and able to see things from varying perspectives. They are very much about communication and creation of the not-so-ordinary.

This New Moon in Gemini has 8 fixed stars, signaling protection, fortune, and karmic past.

Moon’s sextile of Ceres shines on an urgent need to nurture and protect…hopefully without smoothering!



Let’s work with the Sacral and Throat chakras for this meditation. The Sacral chakra is connected to our values, beliefs, creativity & sense of self. Our Throat chakra is one of our main forms of expressing this sense of self.

As always, I like to begin by prepping my meditation space, so I can sink right in after my soothing bath. You don’t need to sage or use palo santo every time, only when you feel you need to clear energies, but take the time to make your space special for you.  

  • Healing stones to bring in with you; sapphire, citrine, moonstone, lapis lazulis, aquamarine, pearls, blue lace agate, azurite, malachite – one or a combination of your choice.
  • Essential Oils to use;  Lemon, Rose, Lavender, Sandalwood, or a combination of.
  •  Healing Tones

Once you are ready to come into your meditation space, I would recommend beginning this session with a few cat/cows, connecting to your breath, allowing the breath to move you as you awaken your body and open your spine and energy centres (chakras).

When you are ready, settle into a comfortable seat, and let’s begin with a nice deep inhale through the nose, into the belly, and allowing the chest to expand. Hold for 2 seconds. Exhale audibly and slowly, allowing your chest then stomach to relax. Bring your awareness to your hips on the floor and ground your energy, deepening your connection to the Earth. Continue this breath for 3-5 minutes before settling into an easy Ujjayi/Ocean breath, inhaling and exhaling through the nose. You can continue here for as long as you like (suggested 10 minutes minimum).

Once you are ready, gently open your eyes, allowing yourself to come to. If you’d like, take out your journal and answer the following questions:

  • What are the three most important qualities in your life?
  • What’s your life story in 5 sentences?
  • How do you express your creative self?
  • How would you describe yourself?
  • How would a loved one describe you?
  • How do you use your voice? What is your general tone?
  • When you speak to yourself, describe the tone: Is it supportive? Critical? Realistic? Fanciful? Anything else?
  • Do you see any connection to how you speak to yourself, and your life story? Are they aligned? Are they serving your highest and best, your purpose, your potential?

Notice any areas you feel you could strengthen to take you to a higher level, or bring you more peace. So often we subconsciously have stories running in our background that aren’t allowing us to be our best. But first, we need to recognize them, then let them go with love. This helps us move past Karma that may be holding us back.

A common theme that has come up in this past week has been about setting boundaries. This is very much related to our Sacral & Throat chakras. Boundaries are about self-respect. If we don’t respect ourselves and command this respect from others, how do we expect to be treated with respect? We teach others how to treat us. I know, because this has been something I have only gotten comfortable with in the last few years. It was a major lesson for me, and when I learned it and embodied it – WOW! For caring souls, it’s particularly easy to put ourselves in the background, but that doesn’t actually help anyone, as we end up feeling worn out and un-supported and can’t be the person we desire to be.


It’s time to step forward into our creative power, to let ourselves shine!


*To purchase your own pure essential oils visit our link at the bottom of our homepage

5 Easy Tips For Greater Peace through Meditation & More!

Our sense of peace and easy is impacted by many things externally and internally.

  • The quality and quantity of sleep you’ve had
  • If you’re getting all the nutrients you need
  • The amount of exercise you’re getting
  • Your surroundings – people, sounds, setting physically & energetically
  • The amount of work or pressure we face both internally & externally
  • Quality of our relationships
  • How we feel about ourselves

While external influences can definitely make a difference, the greatest way to control these influences is taking care of ourselves. This includes nurturing ourselves (sleep, nutrition, exercise) and quality of our relationships, which affect our endocrine system and hormonal balance, which in turn regulate our bodies. It also includes how we feel about ourselves, and this is the easiest way to allow for more peace and joy in our lives.


Here are 5 simple ways to allow for more peace and joy in our lives:

1.Paying attention to your thoughts and self-talk

Often we tune out our thoughts and self-talk, particularly when life is busy, but this is actually one of the best ways to monitor how we are feeling about ourselves and situations. Do you talk to yourself with love? The same love you show others? How do you approach challenging situations? Ever notice that when you approach a challenge with peace and expecting (realistically) a positive outcome, it turns out ok?


2.  Meditation

Because we so often don’t take the time to tune into ourselves, meditation (mindfulness) and breath-work (pranayama) is so important. You don’t need to do anything fancy, just sitting and breathing into your belly for a count of 4-8 seconds, exhaling for 5-10 seconds.

I suggest to clients taking at least 5-10 minutes in the morning, and 5-10 before bed. Not only does this create a healthy and calming routine for yourself, but it gives you that chance to check in to your frame of mind and thoughts. In the morning this is helpful to set you up for a great day, no matter what it brings! In the evening, this is a great way to release the day so you can have a restful sleep. Sometimes having a journal to note down thoughts before or after meditations is also useful.

If you can, try to also check in with yourself and your breath every hour. You can set a (soothing) alarm at work, or when you go to the loo. Watch the difference over the course of a week – you’ll be amazed!


3. Energetically protect yourself

This is another step I take in my meditations – morning, evening & throughout the day. There are many ways to do this:

  • You can ground yourself by imagining a golden cord extending from your Root chakra into the Earth
  • You can imagine connecting your Root chakra to a Lotus about 3’ below you
  • You can imagine white light glowing in your body (starting with the spine – the chakra points), then slowly radiating out to create a protective white layer around you
  • You can imagine yourself in a crystal of any colour where only positive energy can come in
  • You can create a mantra for yourself – 3 positive ‘I am’ statements (ex: I am love. I am light. I am one)
  • You can ask for a spirit, angel, guide or someone who has passed for protection

Like meditation, this is personal. You can try a few and see what you connect best with. When you do find what works best for you, try incorporating it daily or whenever you meditate. When you are faced with a challenge, it becomes easier to reconnect to yourself in a peaceful, loving way.


4. Create clear boundaries

This is a very practical one, but it can still be hard for many of us. Those who respect you will respect your boundaries. Be clear and compassionate with your words, and don’t be afraid to ask for what you need – 10 minutes for yourself, more from a job, help around the house… We all have needs, and when they are respected, we have healthy relationships and are able to approach situations from a place of strength. This is a very important step for your peace of mind.


5. Nurture yourself

And the most practical – take care of you! Love yourself like you love your loved ones! Try to make sure you’re getting the quality sleep, exercise, and nutrition you need. Everyday, yes everyday, do something daily that makes you feel good! This can be that 5-10 minute meditation twice a day.


Resources for Children & Teens:

If you’re looking for more resources for yourself or others, Ranbir from @FreeWithin offers an Adult and Children’s program you can download here:

Ranbir Puar will be hosting a by-donation session on Sat, June 9th for 12 years plus providing tools to deal with exam stress. Please register here.

Our Inspired Leaders (8-11yrs) and Kids Yoga & Arts (5-7yrs) Summer Camps also offer a wonderful opportunity for children to learn some of these tools for greater confidence, focus and peace in their lives… and of course we have lots of fun exploring these themes through yoga, art, games, and more!

Resources for Adults: 

Most of our classes focus on meditation, mindfulness and breathwork. Meditation & Pranayama on Mondays or Yin with Crystal Bowl on Thursdays are great classes to dive into energy work you can do for yourself.

May 29 – Full Moon Meditation

Super-moon Meditation

This Fullmoon has a lot at play, with the Moon in Sagittarius and the Sun in Gemini. Let’s look at the aspects at play, to help you dive more deeply into personal exploration with the meditation below!

  • Moon and Sun polarities, as in every Fullmoon encourage us to seek balance. What isn’t aligned in our life?
  • Gemini asks us to explore & question. Is there something we could see from a different perspective? Are we seeing the whole picture? This is much healthier and easier on us that opposition!
  • Sagittarius encourages us to open our hearts. Is there something we are missing in our relationships? If we open up more, if we live what we wish to attract, it will come to us. Sagittarius Decan 1 signals swift changes – so be clear about what you wish to attract.
  • The Water Trine of Venus & Cancer on May 31 further asks us to work with our intuition, wisdom, and emotions to resolve or heal any pieces we wish to transform in our lives.
  • Saturn’s Semisextile signals ego versus responsibility. This is an interesting opposition as for many they tie into each other. Focus on what you are doing for true soul fulfillment. What can you let go of? What can you change or change in how you approach?
  • Mar’s Sextile is a playful one. Similar to above, make more time for true soul fulfillment!
  • There are two very interesting fixed stars, which are considered Royal in the Persian culture:
    • Antares tying to Scorpio, Mars & Jupiter –  a tough, strategic, powerful star
    • Aldebaran in the eye of the Taurus bull – energy & tenacity

A strong combination, able to make things happen. The question here, are we looking at the full scenario? Are we using our intuition and wisdom when making choices? Are we doing things to win, or for the greater good and in alignment with truth? Be a wise leader for yourself and others.

This is a lovely meditation to connect more deeply to your Third Eye, your centre of intuition. Sometimes it can be tricky to always listen to our intuition, but our body knows. We just need to slow down and listen, which is definitely not always easy. When you are faced with decisions, try to take a few deep breaths. Close your eyes, ground yourself, and ask your higher self (getting the ego out of the way), ‘What would you do?’ Wait. Be patient. Listen, and you will know.


This is the longer version of that mini-meditation for you to really soak up this Fullmoon:

As always, I like to start with a bath, bringing in my favorite healing stones and essential oils. This Fullmoon I would recommend Smokey Quartz, as it’s grounding, clearing & playful. To connect with your intuition, Amethyst or Black Obsidian. For essential oils, I would recommend Young Living’s Northern Black Spruce (their farm is in BC!) to ground, Lavender in the bath, and a drop of Frankincense on your Third Eye. If you do not have Northern Black Spruce, you can use another earthy or woody essential oil.* For music, try this one: https://www.youtube.com/watch?v=vdl8mpoeG2Y

For the meditation, set up your space so you won’t be disturbed. Bring your healing stones, sage if you wish or burn palo santo to clear the energy. Make yourself comfortable. Close your eyes, take 5 deep inhales into your stomach and exhale through the mouth relaxing your shoulders, neck & jaw. Bring your awareness to your hips and root chakra to create a strong connection with the Earth. Placing your tongue tip on the roof of your mouth, inhale for 4 seconds, hold for 7, exhale open-mouth for 8 seconds. Repeat 10 times, then return to an easy Ocean or Ujjayi breath – inhaling and exhaling through the nose. Bring your awareness to your Third Eye, ask to see more clearly how to approach a specific situation, or you can just listen and watch your thoughts as you connect more deeply to your intuition.

You can try this anytime, anywhere. Practice daily connecting to your intuition, and you will become aware of the subtle signs your body is telling you, helping to bring you into greater alignment with your Higher Self.


If you have any questions, please don’t hesitate to reach out. You are welcome to join us for Yin, where we practice this every Thursday 8-9pm. This is a gentle class focusing on deep fascial & emotional release, breath & mediation.

Love & light,



*I use only Young Living (YL) oils as they are held to the highest integrity in the industry. YL can ensure this as they own their own farms, monitor the entire process of ‘seed to seal’ (bottle), going so far as to harvest appropriate plants by horse and carriage or hand so as to protect the energetic balance of the plant. Oils that do not pass testing, are put back in the organic soils on YL farms. Why do they take such care? It’s part of Young Living’s mission, and they know what we put on our skin is absorbed into our bodies between 20 seconds to 10 minutes.

To purchase your own oils, please follow this link and order as Wholesale to save 24%. Again, I am happy to answer any questions.

Self-Healing – How Muscle Memory & Yin Yoga Works

Yin and restorative forms of yoga help the body to release stored emotions and memories, through holding gentle, supported poses for an extended period of time. The idea behind it is when we feel supported, we are able to breathe deeply, and we enable our body to surrender. During this release, we are in a meditative state, allowing our minds to more objectively connect to what is being released, also allowing an emotional release. It’s not uncommon at all to cry during yin, or gentle forms of yoga – it’s a good thing. So often we don’t allow ourselves the chance to process emotions until it becomes a huge build-up in our body.


How We Get Stored Muscle Memory

Think about learning to play an instrument – our body forms the muscle memory in our synapses so we don’t even really need to think about our reactions any more. This also works when you experience negative physical and emotional situations. Think about when you get startled. Your body tenses up. This tension is now connected to that emotion and stored in our synapses. You get startled again, your likely to have the same reaction, compounding on this tension in an area in your body and making it a greater part of your reality. It may not even be obvious to us. Most of us stop breathing when we’re stressed, which is the very thing we need to do to stay alert for critical thinking. When we don’t breathe we also put our bodies into a further state of stress. Or perhaps it’s a little more serious, with more emotional ties to tension in your body. Many of us have experienced trauma in some form in our lives, however; unlike animals who process it immediately by making noises and shaking, we tend to bottle it up. We keep this bottled and continue to add to it – often subconsciously,  until we finally need to let it out.

I can’t emphasize enough how important it is to give ourselves the space to process these emotions. Sometimes it takes a few hours, days, or even years. There can be layers to it. By regularly giving yourself the time alone to process, through movement and meditation (mindfulness) in whatever form you like – swimming, walking in nature, painting, music, breathwork, you will find you are more at peace. Sleep is also to help us process, but often the messages get jumbled. Unlike sleep, when we are in a meditative state, we are slightly more conscious, allowing the emotion to process as it is connected to intuitive thought – which can bring greater healing.


Somatic & Sound Healing

Using somatic (sensation) and sound healing can be very powerful during yin and healing sessions. Somatic can be through gentle touch,, similar to how craniosacral and some healers work. EFT can also help us tap into ourselves intuitively. There are also non-touch approaches, yet the client or student still feels sensations of release through their body, or energy moving. Sound therapy, using crystal bowls, tuning forks, the gong, and solfeggio frequencies helps us reach a deeper state of relaxation with greater ease for greater release.

It’s important to trust your body, and know it knows exactly what it needs to do. To do this you need to feel safe, and it’s completely ok to take the time to find the practitioner that feels right to you – in fact I think most teachers and practitioners would appreciate this, as we have also done our intuitive & healing work.


Sharing the Knowledge

This is an important skill to teach children for self-awareness, self-confidence, and peace in our communities. When we are better in-tune with ourselves, we are able to communicate more effectively, and understand others. This is why we teach children breath-work and mindfulness in our kids classes and summer camps. Showing children this very simple tool at a young age can make a world of difference to their lives. Children are receptive and naturally intuitive. If we can give them a healthy coping skill at a young age – think about the difference it can make!

You are welcome to join us for Meditation & Pranayama or Yin anytime! Both are gentle practices, open to all levels. If you are looking for more assisted healing, please contact Katie for referrals: katie@yoganorthvancouver.com

Here’s an interesting article if you want to read more about this!

May New Moon Mediation

This is a fiery new moon on May 15, igniting our passion and leadership skills. In this meditation we will focus on gaining an objective perspective, as Taurus and other signs at this time are quite fixed. By being objective, we are better aligned with true purpose and needs of the whole, which becomes organically supported. During this time, it is important to lead for the greater good, with purity, and compassion. Let’s look at the signs at play:


  • Taurus Decan 3 lives for the senses, but can be quite stubborn and temperamental when it doesn’t get its way
  • Perseus is bright, forceful, bold and will do what it needs to get what it wants
  • The stars Agol & Capulus in Perseus are known for misfortune, but this emphasizes the need to lead with higher, positive thoughts
  • Venus focuses on love, fortune and healing
  • Pluto brings our awareness to intense transformation, working harmoniously  with Venus
  • Uranus adds a little more adventure and risk to our already passionate and intense Taurus
  • Neptune softens these aspects with it’s gentle, flowing and community-minded approach

This Newmoon, really pay attention to your thoughts. Your self talk. Your emotions. Your actions.  What is is you wish to achieve. How does this better your community? How does this help you become more aligned with your higher consciousness?


New Moon Meditation

I like working with polarities to find the balance, particularly at the New Moon. Find a grounding stone – obsidian, hematite or smokey quartz, and a more ethereal stone like amethyst or sodalite. Find a grounding essential oil – cedarwood, spruce, patchouli, fir, black spruce, cypress, and an oil for the upper chakras – frankincense, sandalwood, lavender, Harmony, Inspiration, Transformation, or Release.* For music, I would suggest this frequency: https://www.youtube.com/watch?v=KCW1xbXPRDY&t=2251s. If you use sage or palo santo, you are welcome to cleanse the energy in your space and around you too.

Dab a grounding oil on your root chakra at the base of your spine, and the upper chakra oil on your forehead. Lay down, placing the grounding stone near your root chakra, and the ethereal stone near your forehead.

Begin by taking a deep inhale, hold, and exhale through the mouth. Repeat another nine times. Nine being the number of completion, letting go of what you have completed, what is no longer needed. Time to begin a fresh phase, connected even more deeply with your intuitive strength and gifts to share with the world. Ease into whatever form of breath is comfortable for you, perhaps a flowing Ocean or Ujjayi breath. Allow yourself to be here for 10-30 minutes.


If you would like to join us on Thursday for Yin or Monday for Meditation & Pranayama, we will be doing a similar meditation as a group this week. If you are new to Studio 202, please register for the 3 classes for $20. Please feel free to send any questions to katie@yoganorthvancouver.com

*If you are looking for pure essential oils, you can order Young Living’s oils through this link. Many of these oils are food grade, and the farms owned by Young Living to ensure the care & purity of the plants. Please ensure you sign up for wholesale to save 24%. You’re welcome to email Katie with any questions. We use these oils, as Young Living owns their farms, and are energetically very careful with how they treat the plants.


Love & Light,


5 Benefits of Yoga for Children

Kids Yoga

Kids Yoga North Vancouver

Yoga for children is very close to my heart, as I have seen first-hand how it has helped me throughout my life. My Mam taught me meditation and breath-work as a child, breathing slowly, mindfully, and working my way from my toes to my head until I fell asleep. Such a wise, intuitive woman! My intro to the physical yoga practice began when I found one of my Gran’s yoga books from the 70’s and found shoulder stands aid in digestion (of course when your stomach isn’t too full). As a highly sensitive and somewhat anxious child, as we see with many children today, my little yoga practice became a way for me to process and retreat. Children today are overwhelmed with so much to do, to achieve, social media, and aren’t getting the much needed time to sit with their thoughts, emotions, be bored and thus get creative. 

The best part of yoga, breath-work (pranayama) & mediation (mindfulness) – you can practice, anywhere, anytime! This self practice is such a gift and can help transform lives, as many parents and teachers have seen. Yoga means ‘oneness’ – with ourselves and others. It’s non-denominational and a personal journey. The purpose of Studio 202 ~ Community for Inspired Living is to nurture this connection to ourselves and others, allowing our creativity and strengths to shine. Our kids program, EMPOWER was created to help nurture the whole child – emotionally, socially, physically and mentally. Simply offering a child the opportunity to sit in peace without any distractions and to feel their breath is a wonderful beginning to this practice, and can offer great peace. 

Below we explore the top 5 benefits of yoga for kids:

  • Improve Physical Health

Yoga for children is taught through age appropriate games, working on balance, flexibility, strength & endurance. We need to move our bodies! We are not designed to be sitting all day. When we move, we need more breath. More breath leads to better blood flow to keep our minds alert and our bodies healthy! Through breath, we also release toxins and emotions. 

  • Support Emotional Health

Through movement, we also release all sorts of chemicals to bring our bodies into a naturally healthy state, including:

  • Serotonin – happy hormone
  • Norepinephrine – alertness & memory
  • BDNF – brain-derived neurotrophic factor to help build new connections
  • Dopamine – motivation & reward hormone
  • Endorphins – feel-good chemical

In addition, breath-work and movement help us to release our stored emotions and stress, and be able to look at situations objectively and with clarity to make better decisions.

  • Improve Energy & Focus

Exercise and breath-work makes us feel good! The norepinephrine helps us to stay alert to learn and work. By getting little bits of exercise throughout the day we function better. Try taking a break every hour to move, do jumping-jacks, whatever makes you feel good!

When we are happy, we are in a receptive state to learn and grow. The mix of hormones mentioned above, work together us stay motivated and interested… as does learning and doing something meaningful, but sometimes we have to do the not-so fun stuff to get to the fun stuff!

  • Self-Empowerment, Confidence & Intuitive-Skills

It’s empowering to understand ourselves and our bodies! We are very complex creatures, and by practicing breath-work and mindfulness through art, games, movement and more, we are able to better understand ourselves, see our talents, and things we can work on. Being able to overcome challenges is particularly rewarding and further builds our confidence and intuition.

  • Encourages Greater Self Awareness & Understanding of Others

By understand ourselves, our emotions and how we communicate, we also become more mindful of others. While we are all connected, it is empowering to recognize we all have our own little worlds. And sometimes when something is not right in our world, we can react poorly. When we are mindful, we are better at managing our communication and emotions. Understanding this also helps us help others when they react poorly. We learn our boundaries, what feels healthy and not healthy for us, and how to effectively communicate this. It’s humbling and teaches us to be kind to ourselves, and be kind to others.


For more information on our approach and classes we offer at the studio, please visit our Kids Yoga page. If you are interested in having us offer our EMPOWER yoga + mindfulness program at your child’s school, please email: Katie@yoganorthvancouver.com

By giving your child the gift to better connect with themselves,

you have given them a tool they will have for the rest of their lives!

5 Tips to Prevent Osteoporosis through Yoga, Diet & More!

Kids Yoga

I’m sure you’ve heard that 1 in 3 women will experience osteoporosis, and 20% of men. This is sadly far to high, and as we age, weak bones and breaks can become detrimental. The best way to prevent this is by keeping our bodies strong & healthy now, and yoga is a great way to do this!

Osteoporosis is the result of our bones becoming brittle, and prone to fractures. As women, our bone mass begins to decline around 30, or when we start having children as our body uses our reserves to nourish this little being. So how can we get ahead of the curve? Read on…


Five Tips to Prevent Osteoporosis:

  • Strength building by using appropriate weights at the gym and yoga help by causing compression on our bones, which leads to natural regeneration of our bones and muscles. We want our cells to turn-over to keep fresh, healthy cells in our body! Try doing something once a day to build strength – go for a walk, hang out in down dog, plank, any weight bearing exercise will do the trick! While I do enjoy working out at the gym to really feel a burn, I find yoga and using your body weight just as effective when you hold the poses – like true power yoga – and easier on your body. It’s much safer if you aren’t sure what you are doing in the gym.


  • Balance activities challenge our brain and muscles, including our core. This is incredibly important as we age to prevent falls and breaks. Breaks in our bones when we are young will always be susceptible to damage as we age. So taking the time to strengthen these bones, and encouraging regeneration of cells through safe strength & balance activities will help as we age.


  • Calcium & vitamin D are critical components to building bones. I like to try to get my vitamins from my diet, as they are easy for the body to extract. Natural sources of calcium are found in dairy & dark leafy greens. Enjoy some time in the sun to get your vitamin D fix!


  • Boron & Potassium can naturally be found in prunes! These minerals help keep bones strong and healthy. Prunes are a powerhouse of anti-oxidants and anti-inflammatory to help with arthritis & digestion. The high dose of potassium helps with heart health, they are also high in vitamin A for vision, and keep skin & hair healthy!  


  • Build healthy bones when you are young! Don’t wait until you are 30 or starting to have children. Try incorporating more leafy greens into your family’s diet… and bonus if you can get prunes in your salad or yogurt – it’s quite delicious! Encourage your children to do age-appropriate weight bearing exercise with you. Walking, running, skiing, and yoga are all wonderful ways to do this. Have a plank holding competition!


If you have any questions about appropriate yoga poses to help prevent osteoporosis for you or your family, send me a message! Our kids classes & camps work with appropriate power (balance & strength) poses, as does Yoga for Bikers (Vinyasa) on Mondays.

This Mother’s Day we have three by-donation events for Moms and children of all ages! Please make sure you register, as space is limited.

Join us for our Summer Party Weekend May 26 & 27 for free Kids Yoga, Zumbini, $5 Adult Yoga & more!

April FullMoon in Scorpio

I like this Fullmoon in Scorpio… and I don’t think it’s just because I am a Scorpio, but I love diving deep intuitively looking at what’s below the surface. Scorpio also represents transformation – a beautiful time of growth when we can learn to surrender to it and really take to heart the lessons we need to grow. Transformation may come in the form of death and re-birth, dramatic change, which has been a strong theme this past month. We are quickly clearing out what is no longer needed to make room to shine!

What do we do with this new void? Fill it with your dreams, love, and light! Trust in yourself, trust in others, trust you are fully supported and capable. Scorpio is also an adaptive sign – but this requires the ability to surrender and trust. Remember, your thoughts and emotions create your reality – you have total power over your destiny.

Let’s look at some other aspects at play:

  • Venus’ position places an emphasis on our close relationships. Take time to nurture yourself and your relationships.
  • Saturn’s aspect demonstrates commitment & capability to achieve.  
  • Leo shines on leadership and our ability to step out, and out of our own way. If you feel ego taking over, take a look at where this is coming from, what weaknesses do you need to heal?
  • Lastly, this turning point in the eclipse cycle brings us back to January 31st’s Blood Blue Moon. How have you let your feminine strengths shine, your ability to trust your intuition, and lead with compassion? These strengths are what has brought you to this point. Continue to nurture this through your forms of mediation and connection, whether they be art, traditional meditation, or other forms of self-care.

Full Moon Meditation

For this meditation, I would bring out grounding and upper chakra stones and oils, such as; obsidian, quartz, amazonite, Copaiba (or another grounding oil) and Rose, Jasmine, Valor or Harmony. Enjoy a soothing bath perhaps listening to this solfeggio tone.

When you are ready, getting comfortable in your meditation space, take a few deep inhales through the nose and exhale through the mouth. Perhaps move through some Cat/Cow with your breath to help open up the spine, nervous and chakra systems. Let’s begin with Nadi Shodana – balancing breath:

  • With your right hand, begin by covering your left nostril and inhale through the right.
  • Cover your right nostril and exhale through the left, then inhale through the left.
  • Again cover your left nostril, exhale through the right, then inhale through the right.
  • Continue this pattern of breath for 5-10 minutes.

When you are finished relax, with a steady, flowing breath allowing your intuition to guide you.


Join Us!

Friday April 27th we are hosting a Fullmoon Crystal Bowl Meditation with channelled messages. All are welcome. Please register here as space is limited. $20

For more meditation & pranayama (mindfulness & breathwork), you are welcome to join our Meditation & Pranayama Series beginning April 30th, or our Yin Series every Thursday. 

If you have any questions, please don’t hesitate to reach out to me: Katie@yoganorthvancouver.com

Love & light,