Adult Yogis Rule!

Trikonasana (Triangle Pose)

Triangle Pose

Triangle Pose

According to B.K.S. Iyengar, this pose is good for safely stretching the hamstrings.


In the Northwest, sunsets are late, sunrise is early. It has been proven that your normal hours of Zzzzzzzs are important all year. In summer school? Pounding caffeine might help you stay awake but it may not make you wiser. Been outdoors recreating? Back-to-back yoga classes? 12-hour youga retreats plus reading and writing requirements?    Rest helps muscles recover– for tomorrow’s adventures. Enjoy the season but take care of your body! #yoga #holisticyogabysally #sleep #health

Yoga: more fun than math!

20150215_2518Utthita Trikonasana (extended triangle pose) engages the triceps, obliques, gluteus medius, the priformis…and more. Those who love geometry know all about triangles. Math is not–and was never–my favorite subject in school but in yoga class? I love it! There are many variations for triangle pose so  beginners can feel the stretch and engage muscles. Breathe and reach!


Modified downward-facing dog; keep the curve in your lumbar spine!

Modified downward-facing dog; keep the curve in your lumbar spine!

Work with a good yoga or fitness teacher to properly strengthen you back muscles and you’ll find your posture improves, your core firms up and (very important) your shoulders will be protected by strong, surrounding muscles. Of course, ya might have to go shopping for “wider” yoga tops! It happened to me…in 6 weeks.


As gorgeous as those organic, non-GMO strawberries look at the local co-op or farmers’ market, if you live far, far away from the source (South America perhaps?) much of what you’re paying for is transportation. Although it’s finally spring where I live (Montana) fresh, locally-grown strawberries are at least a month away. Until then? Patience! For a sweet “fix” this time of year, enjoy organically-grown clementines and apples.Yes, they have to “travel” too, but both have a relatively long shelf-life which is a good thing. Fresh strawberries are on the way..and then? Peaches!
#seasonalfood #beets #non-GMO #northernrockiesfood #holisticyogabysally


Whoo hoo! Sally is finishing up her therapeutic yoga course and therefore must change her schedule. As of Monday March 30 Sally will not be teaching at Bozeman Yoga Center. For those of you who bought a “punch card” you can take private sessions with Sally or she will refund any outstanding funds to you. Many thanks for all who attended classes while the studio owner was away; I enjoyed meeting you and working with you.

And wow! Even over Spring Break you were there…!

May the light in me honor the light within you. Namaste.—Sally

Question everything…

I listened to a webinar yesterday and (because I have a strong food background and education) didn’t learn much. I don’t like to sound critical but the host spoke so quickly that even I (a seasoned New Yorker) couldn’t understand half of what he said. Second, the host slammed sugar…this sugar, that sugar, etc. He did NOT dwell on fruit sugars and he promoted summer sweet cherries. OK. This is a healthy food, but, um, filled with natural sugars. So, are we supposed to eat 3 cherries for anti-oxidant benefits? Or is a quart of cherries better? My point is this: Webinars can be helpful and informative. But I got nothing out of this one that we don’t already know: eat your vegetables; mostly greens. Organic, local, non-GMO. This isn’t news. Good info, but not news. #food #cherries #antioxidants #inflammation –from Sally

IT IS SPRING! Sally’s classes cancelled Saturday and Sunday March 21, 22

Yogis and Yoginis!

It is 70 degrees outside!!! This weekend, I bet most of you want to garden, hike and hang out in the fresh air. So…take a break and I’ll see you next week!


Mon and Wed : 9-10 a.m.
Tues and Thurs: 12 to 1 pm

SEE YOU AT BOZEMAN YOGA CENTER, 1716 West Main St. Bozeman, MT!
Blessings from Sally

Yes, yoga can heal. But please know when and why to ease up…

The Mistake of Yoga as a Generic Rx
by YD
in YD News, YogaDork Ed
tags: Asana, The Roll Model

This post is excerpted from Jill Miller’s new book The Roll Model. We requested to run this short excerpt in light of the growing interest and awareness in safety, body alignment and injury prevention in yoga. Stay tuned for a Q&A with Jill and a special giveaway starting tomorrow.
Just because you can do a pose does not mean that you should. These are poses that I have retired from my repertoire. Retired. They made my hips, knees, and spine click and pop and are not suitable for my body.

Just because you can do a pose does not mean that you should. These are poses that I have retired from my repertoire. Retired. They made my hips, knees, and spine click and pop and are not suitable for my body.

by Jill Miller

Yoga in a broad sense can help with posture, but it can also be a posture killer and a pain generator. Yoga poses are therapeutic only if you do them with attention to foundational posture and with the consciousness that each individual is a unique living ecosystem. Many yoga trainings pay little attention to the importance of anatomy and physiology as they relate to poses, movement, and each individual’s structure at that point in time.

While there is definitely a standard human “structure,” the effects of daily living and each person’s postural habits create body blind spots (points of weakness and imbalance), so not every pose is possible for every body. Many yoga poses are so extreme that they will pull the body out of alignment because the architecture of the pose is not suitable for the person attempting the pose. If a yoga teacher is not well educated enough to read the variance of the bodies in the room, his or her students will pay the price.*

Poses are not pills. If you do poses (or any exercise, for that matter) without knowing whether you should even be doing those particular poses, much less doing them with improper form and posture, you will eventually wear out your tissues and create pain. This is specifically why I developed Yoga Tune Up with its focus on anatomy, physiology, and human movement.

*For more on the dangers of yoga, check out William J. Broad’s article “How Yoga Can Wreck Your Body,” The New York Times, January 5, 2012, and Matthew Remski’s blog post “‘I Was Addicted to Practice’: A Senior Teacher Changes Her Path,” June 5, 2014.

Excerpted from The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body by Jill Miller. Copyright © 2014 by Jill Miller. Excerpted by permission of Victory Belt Publishing Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.


Jill Miller is the co-founder of Tune Up Fitness Worldwide, creator of the corrective exercise format Yoga Tune Up and The Roll Model Method. With more than 27 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her Therapy Ball products into fitness and medical facility programs internationally. Jill and her Roll Model products have been featured on The Today Show, Good Morning America, Fox News, ABC News, and in publications such as O, Shape, Fitness, W, Self, Yoga Journal, Redbook, and Prevention. She is also a contributing fitness expert to the LA Times and the Oprah Winfrey Network.