Top 3 Yoga Poses for Wrist Pain

How many hours do you spend typing in front of a computer screen? If you’re like many Americans, you’re spending a significant amount of time every day with your fingers on a keyboard. Over time, repetitive movements like typing or clicking on a mouse can cause wrist pain or even carpal tunnel syndrome.

Our friends at Embody Physical Therapy and Yoga (who lead the anatomy portion of Yoga One Teacher Training) have created a short video showing three poses to reduce and eradicate wrist pain and carpal tunnel symptoms. To find out more about Yoga One’s award-winning studio and yoga teacher training, go here or send us an email:

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That Magical Day: Snow Days and Yoga One Teacher Training

by Michael Caldwell

If you grew up on the East Coast or in the Midwest, there was one day a year that when it came (if it came) was better than Christmas, Hanukah, Kwanza, New Year’s, summer vacation and often, even your own birthday. That day was the elusive and magical Snow Day.

Wikimedia Commons Credit: dbking

Wikimedia Commons Credit: dbking

Most of the kids I knew dreaded getting up for school every morning five days a week. It was always too early, often dark, sometimes cold, you had to get dressed, you had to eat, wash, brush, dress… ugh! Laborious, uninteresting, mundane, routine, boring, painful!

My mother, so sweet, would have to come into the room and “rise and shine” me. “Good morning, son, rise and shine. It’s a great day, time to get up for school!”

To which I responded by burrowing deep within the sheets and shrouding my head under my pillow. Then there were a few minutes of glorious sleep, only to be reawakened a second time with a less sweet verbal prompt and finally, with all the lights turned on and the covers pulled off – you get the picture.

But the night before a suspected snow day, the speculation would begin via the nightly news. The anchorman would announce, “Areas of (such and such location) are advised that the storm may increase over night bringing high winds and heavy snowfall. The counties of (such and such) are on alert for possible school closings…”

Something jubilant like Beethoven’s “Ode to Joy” would sound in my mind. All of the usual nightly stalling and subsequent sneaking out of my room were abandoned. A snow day required focus, rest, intention setting, and full present moment awareness.

In the morning, at least two hours BEFORE my mother’s rise and shine notice, I was Awake. I would be listening to the radio, tingling, vibrating, a transparent eyeball, all senses on high alert, waiting and hoping that our school would be mentioned.

Then the disembodied voice floating out of the box read the list, “such and such schools, closed, such and such schools closed, such and such schools open (oh snap!), such and such schools closed…” What, wait, that one was mine! And I shot off like a rocket to experience glorious adventures, character building activities, life enhancing and affirming interactions, special, rare and wonderful sensations that only a snow day could bring.

This is the joy and immense sense of freedom and possibility that you feel during Yoga One Teacher Training. You are immersed in an open-minded and supportive community, daring to explore your own yoga practice and learning how to effectively share that practice with others.

We hope you will join us for the upcoming course. We trust you will find the experience to be fun, educational, special, informative and life-enhancing.

Save $600 on your investment in yourself when you registered and pay in full by September 30th, 2014. Send us an email at or give us a call, 619-294-7461

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Reflection on B.K.S. Iyengar’s Legacy

BKSYoga One teacher Jennifer Tipton wrote a beautiful reflection on the life and practice of one of her yoga mentors, B.K.S. Iyengar for YogiTimes. Read the whole article here.

Jennifer teaches Yoga for Backs on Tuesdays at 7:30pm and Rooftop Mixed Level Flow at Hotel Solamar on Sundays at 9am. See our full schedule here.

The Iyengar style of yoga is known for its extensive use of props (blocks, blankets, straps, and more) and a focus on precise physical alignment.

Jennifer writes, “Through the longer holds in our yoga postures we can learn how to experience a calmer mental state and therefore allow energy to effectively channel throughout the entire body. Yoga practice has evolved through the years and as a society we have come to enjoy faster paced and more rigorous styles to match our fast-paced and hectic lives.

“Iyengar yoga teaches us to slow down and live in the present moment. Even if we only incorporate a few poses with longer holds and perhaps the use of props we can go deeper and experience the benefits that are so present in Iyengar’s teachings.

“Every Tuesday night I teach my “Yoga for Backs” class and more often than not I will incorporate a restorative bridge posture into the practice. It really is one of my favorite yoga poses and always has been.”

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Why Yoga is Perfect for Military Families

by Laura McCorry

Amy Caldwell from Yoga One teaching aboard the USS Midway

Amy Caldwell from Yoga One teaching aboard the USS Midway

On the surface, yoga and the military may not seem to have much in common. Yoga is sometimes stereotyped as the domain of liberal, vegan, nouveau hippies and the military as gun-toting, meat-eating conservatives.

But the truth of any community lies beneath the surface.

As a yogi and military spouse, I feel like I’m always discovering new ways these two communities have similar perspectives on life.

  • You must live in the present moment.

The military lifestyle is inherently full of uncertainty and change. Schedules are outlines at best and your service member could leave for training or deployment at any time. Depending on the service member’s job, the time of day they go to work and come home could change on a daily basis. There is often no such thing as routine.

One of my favorite yoga teachers would start class by asking, “Where are you?” The entire class would answer in chorus, “Here.” Then the teacher would ask, “What time is it?” The answer: “Now.” Here and now. It was a revelation.

Living in the present moment doesn’t happen over night, just like you can’t walk into your first ever yoga class and pop up into headstand. “Be here now” is a mindfulness skill you can practice over the course of a lifetime, but you get to enjoy the benefits of peacefulness the same moment you begin.

  • True alignment demands honest communication.

Separation is a fact of life for military families and deployments can range from four months to over a year depending on the branch of service. This can be one of the hardest trials for the military family and one the civilian world understands so little, mostly through lack of exposure and not a want of sympathy. If you want your relationship to survive thrive during a long separation with limited communication opportunities, you need to make sure the communication you do have is honest and of high quality.

Alignment in yoga can have both a physical and a spiritual or emotional meaning. You are aligned physically when muscle groups and joints are positioned to provide a strong structural support for a posture. In order to experience this in class, you must be very honest when asking your body whether it is working hard and knowing when you are tired and should rest.

Beyond the physical, alignment is experienced when what you think, what you say and what you do are the same. The communication you have with yourself must be honest and of high quality, checking in frequently. This kind of deep alignment with the core of yourself brings serenity to chaotic or stressful life circumstances.

Amy Caldwell teaching aboard the USS Midway aircraft carrier in San Diego, CA

Amy Caldwell teaching aboard the USS Midway aircraft carrier in San Diego, CA

  • Deep roots grow in communities.

Military families move more frequently than most civilians, often to a city or town they’ve never been to before. They know what it’s like to be the new kid, to start over with a new job and to go through the awkward stage of friend-dating. Consequently, the military community is usually very welcoming and helpful to new-to-the-area families because they know how important it is to build ties and feel connected.

Yoga practitioners know that you can’t “fly” in an inversion until your core and support system is fully grounded. And yoga is all about connection, not just to the inner self but to a wider community. Both yoga studios and military communities are known for their hospitality and welcoming spirit – because they understand that families and individuals in strong communities are happier and healthier.

Are you a service member or military spouse interested in yoga?

Yoga for Vets offers a listing of classes around the country for free or reduced rates for current service members.

MyCAA is an excellent resource for military spouses looking to gain portable career training, one option is to become a yoga teacher! Yoga One Teacher Training proudly accepts MyCAA candidates.

Laura McCorryYoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.


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Yogi Reads: Meditations from the Mat

by Olivia Cecchettini

Meditations from the MatMeditations from the Mat: Daily Reflections on the Path of Yoga

by Rolf Gates and Katrina Kenison

Summary: The 365 meditations in this book integrate the mindfulness that yoga teaches into our everyday lives. Each day the meditation begins with a quote from a wide range of beautiful souls that will touch your heart followed by more wise words from the authors to inspire self inquiry, self love, and service. Read it daily or a few entries at a time, whatever feels right in the moment, but take time to digest and let the words settle in deep.

Why I love it: I love this book for many reasons. First, I love quotes! The meaning of profound words changes daily based on my perspective, how I’m feeling and what I relate to in that moment. I love this because you can re-read the same quote everyday for a week and it will continuously have many layers to uncover and take in. Secondly, having something tangible like a book to connect me to body, mind and soul while I meditate is a powerful tool that keeps me feeling balanced and happy.

Recommended for: Anyone who wants to bring more meditation into their lives. Whether it is two deep breaths with your eyes closed or 20 minutes in a seated position, you have to start where you are without judgment. Meditation is a place to stop, breathe and reconnect inward. As we begin to live our lives from the inside out, we create space for peace and healing to come forward creating more compassion and joy within.

I had this book for three years before I finished reading it all the way through, so take your time! Meditations From the Mat can be a great addition to your everyday ritual but it’s okay if that doesn’t happen. The book will always be waiting for you whenever you’re ready, and so will your cushion. Practice and all is coming. Light and love.

“In this free-spirited journey to the heart of yoga, Rolf guides us, through daily meditations,to finding the appropriate balance between standing firm and surrendering to flow—the key to peace of mind.”

- Beryl Bender Birch

OliviaCecchittiniOlivia Cecchettini
Contributing Writer

Olivia is a yoga teacher based out of San Diego. With a love for people, life, spirituality, reading, and, of course, yoga she spends her days connecting with students and nature. Getting outside whenever she can to enjoy all the beauty this life has to offer.

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How to Move On: The Yoga of Finding Your Way

by Laura McCorry

Wikimedia Commons Credit: Sudhir Viswarajan

Wikimedia Commons Credit: Sudhir Viswarajan

Comparison is the Thief of Joy 

I recently moved across the country from San Diego, California to a not-so-big town in Virginia. Whenever I think about my old life (as I’m starting to call it) I’m sad that I can’t take yoga classes at Yoga One and see all my old friends or go out to eat at my favorite restaurants.

The problem with moving is that you don’t have a network or favorite places right away, that takes time. And it would be unrealistic to expect one city to provide the same opportunities and experiences as the other. They are totally different beasts and the better I get at not comparing them, the happier I am.

Yoga teaches us to be present with what is. Who you were yesterday and who you want to be tomorrow don’t matter as much as the present moment and who you are today.

If You Want Something, Ask.

I can’t tell you how many times I’ve sat at home feeling sorry for myself because I didn’t have plans to meet friends. Or how I’ve looked at my phone wanting to talk to someone but not wanting to bother them when they might be busy. These feelings come from a place of fear and breed inaction. It’s good to remember there are no prizes for toughing it out alone. When the going gets tough, ask for help and support from your friends and family.

Being present in yoga means examining your physical and mental alignment, making small adjustments as you encounter anything out of place. That ability to take stock and respond is key to emotional health off the mat. When you put fear aside and take responsibility for your own happiness and well-being, you become empowered to recognize and ask for what you need.

Look Up and Out 

When I’m struggling with something, really struggling, it’s easy to self-implode and only see the world from my own perspective. I always know this is happening when every time I talk to a friend, I launch into a Litany of Woes, a.k.a. everything that’s going wrong in my life.

You can break the cycle by seeking connection and community. Expand your awareness to the person in front of you (or on the phone, or at the other end of an email, etc.) Talk about your joys. Take a yoga class. Call your mom. Ask a stranger how they’re doing and wait for a response.

The reason more people don’t practice yoga in their living rooms is because we often crave community more than we crave the mental and physical benefits of yoga. Taking a yoga class unites our breath with the group and tells us that we are not alone. Finding a studio where they know your name and welcome you with a smile or a hug is priceless.

What life lessons have you learned from your yoga practice? Share with us in the comments!


Laura McCorryYoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.




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10 Reasons To Go To Yoga

Those of you who practice yoga regularly can probably think of 50+ reasons why you go to class but it never hurts to have some extra motivation handy. What would you add to this list?

10. You just can’t answer that email from your boss right now. You just can’t. 


9. You get to cross something off your to-do list that makes the rest of your list feel more manageable.

8. You secretly worry what your mat would say about you if it could talk. 

7. You’ll leave the house and see other adult humans. They might even hug you.

6. The yoga DVD you bought is currently serving as a coaster on your coffee table.

5. You had a terrible day and yoga is the light at the end of the tunnel making you feel like it’s all going to be ok.


4. You had an amazing day and you know that post-class bliss will put you over the top in the best way imaginable.

3. Because you promised yourself and those are the most important promises to keep.

2. You believe yoga pants should be worn to yoga class more often than lounging on your couch.

1. Because yoga brings out the more loving and understanding superhero version of you!


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5 Ways Acupuncture Improves Athletic Performance

by Christina Bird Ward

Creative Commons credit: Timothy Takemoto

Creative Commons credit: Timothy Takemoto

Physical fitness through exercise is an important part of every health routine. Whether you choose yoga, strength or cardiovascular training, sports, or other indoor or outdoor exercise activity, acupuncture can help you improve your wellness and encourage a healthy lifestyle. Here are five ways that acupuncture can benefit athletes in particular:

1. More Energy: How many times have you planned on exercising, only to “skip today’s workout” because your day left you feeling drained? Acupuncture can help boost and maintain energy throughout the day, lessening the “afternoon crash” we often experience.

2. Better Sleep: Not only will better sleep give you more energy throughout the day, it also allows your body to properly repair itself during your slumbering hours. Insomniac patterns, including interrupted sleep and shortened sleep time, don’t allow your body to complete its restorative process. Acupuncture helps regulate your Autonomic Nervous System, allowing you to relax out of fight or flight mode. This will calm both your body and your mind, helping you fall asleep and stay asleep.

3. Muscle Relaxation: After physical exertion, our muscles can become tight, restricting proper body movement and alignment. Acupuncture needles connect with the muscle fibers which allows relaxation along the entire muscle itself, extending beyond the area immediately surrounding the inserted needle.

4. Improved Blood Flow: Using ultrasound color doppler imaging, researchers have shown that Acupuncture increases peripheral blood flow in the body. Better circulation allows your body to receive the nutrients it needs to heal and also benefits muscle relaxation.

5. Pain Relief: One of the biggest detractors to regular exercise is pain. Whether it’s back pain, headaches, osteoarthritis, or other acute or chronic injuries, pain can get in the way of your exercise routine. Acupuncture treatments can help alleviate these pains and allow you to get back on track with your exercise routine.

Book a private session or come to our Community Acupuncture sessions on Wednesday afternoons from 3-5pm. (Last appointment available is 4:30pm, treatments last 30-45 minutes, cost: $20.)

Have a question about acupuncture, massage or bodywork you want answered by an expert? Submit it to with “Blog Question” in the subject line.


Christina Bird Ward is an Acupuncturist in San Diego, CA. She believes that a healthful life begins with loving yourself completely, mind and body. Connect with Christina on Facebook at Christina Bird Acupuncture.

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Yogi Reads: The Four Agreements

by Olivia Cecchittini

The Four Agreements

The Four Agreements: A Practical Guide to Personal Freedom

by Don Miguel Ruiz

Summary: Based on ancient Toltec wisdom, “The Four Agreements” is a book that connects the reader to simple yet powerful tools that can transform their consciousness. Using everyday life concepts combined with a compassionate heart, Ruiz connects the reader to their own inner light. Each agreement moves out of the mind and into the heart space, taking readers from needless suffering to creating more joy, inner peace and freedom within their own lives. Here are the Four Agreements: 1. Be impeccable with your word 2. Don’t take anything personally. 3. Don’t make assumptions. 4. Always do your best. They are simple but if practiced with intention they can truly transform your life.

Why I love it:  I love this book because it is easy to read and simple to process but the affects of Don Miguel Ruiz’s words run deep. They continuously stay with me and bring me back into alignment time and time again even years later.

Recommended For: Anyone and everyone! We are all connected – as we deepen our understanding of ourselves, we create space for others to do the same. Our relationship with others is an outer reflection of our relationship with ourselves. As we surrender to the lifelong lesson of  healing, learning, and growing these simple agreements create mindfulness to live with integrity and joy.

Don Miguel Ruiz’s book is a roadmap to enlightenment and freedom.” — Deepak Chopra, Author, The Seven Spiritual Laws of Success


OliviaCecchittiniOlivia Cecchettini
Contributing Writer

Olivia is a yoga teacher based out of San Diego. With a love for people, life, spirituality, reading, and, of course, yoga she spends her days connecting with students and nature. Getting outside whenever she can to enjoy all the beauty this life has to offer.

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Have You Met an East Coast or West Coast Yogi?

Don’t get your yoga pants in a bunch!

It doesn’t matter where you practice, east coast or west, we all know that people who practice yoga are happier and healthier (and dare we say it?) cooler than the general population. Namaste, yo!

Copyright: Yoga One 2014

Copyright: Yoga One 2014

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