Practicing Yoga at Home with Your Children

Learning the principles of yoga, meditation (mindfulness), and pranayama (breath-work) is incredibly beneficial at any age, and even more impactful to learn as a child. Imagine if you had these tools as a child! Read on to explore a simple meditation you can practice at home with your children, or join us for classes in our cozy North Vancouver studio!

With the pressure of media, and to constantly do and achieve more, child-hood anxiety has dramatically increased. We are stimulated from the time we wake until sleep, not getting the rest outside of sleep to function properly. This results in nervous energy (and growing popularity of fidget toys), but what we really need is to be alright with taking a time-out to nourish ourselves…and as adults, we need to lead by example. What if we could teach children a way to minimize their anxiety before it becomes a challenge?

Simple yoga, meditation, and pranayama techniques help children (and adults) with the following:

  • Focus
  • Communicating dreams & needs, including healthy boundaries
  • Manage stressors in healthy ways, which promotes confidence
  • Strengthening the mind & body connection for better self-awareness
  • Increasing understanding & sensitivity to others
  • De-stress for healthy hormone balance

Here’s a simple meditation you can do at home with your family:

Begin by laying down or sitting with eyes gently closed. Place one hand on the chest and the other one on the stomach. Taking a deep inhale through the nose, and exhale through the mouth. Repeat ten times. Feel your rib cage and stomach expanding as you inhale, and shoulders relaxing as you exhale. When ready, begin breathing in and out through the nose, with nice long (2-4 second) breaths. Try lengthening the breath. If you like, as you inhale imagine drawing the breath through your crown chakra (top of your head) as a warm white light. Bring this light through your body and as you exhale let it be absorbed into the earth. Continue as long as you wish.

Yoga for children should be child-appropriate and fun. Yoga, meditation, and pranayama are powerful tools to help nurture our-selves, in order to be more effective, healthier, and happier for ourselves and our community. We have Karma Family Yoga every Saturday from 1230-110p – this is by-donation!

North Vancouver Yoga For Kids

How to Build Core Strength to Ease Back Pain

My clients pretty regularly tell me their back is all better, even though they’ve tried many avenues to heal it. I’m not really doing anything special, just giving them tools to help them help themselves … one of the greatest joys in life! 😊 Simple core and breath exercises help give athletes greater strength and endurance, and also make a huge difference for women, not to mention anyone with back pain! If you are looking for a class to really help you with this, I would recommend the following:
Tues Mindful Movement + Yoga or Intro Yoga or Yoga for Bikers + Athletes
Thurs Bellydance
Sat Ladies Vinyasa Flow

While we don’t work on the core in Yin, this class is also very beneficial for working with the breath and deep fascial (and muscle) release.

See you soon!

Cozy Up with Fall Yoga + Meditation

As much as I love summer, I do love the renewed feeling of fall, especially in our cozy studio! We have so many amazing instructors sharing their wellness talents for adults and kids at the studio this fall, including:

  • Kids Yoga to help children explore their strengths, communication, and dreams
  • Adult Yoga with guided meditation + pranayam (breath-work):
    • Yin – gentle poses to help you sooth your body and soul, working with breath
    • Kundalini – working with the nervous system and breath to energize or calm
    • Beginner Yoga – safely guiding you with a focus on alignment, breath, and core strength
    • Ladies Core Flow – for women looking to build core strength and sooth body + mind
    • Powerflow for Bikers – yin to enable you to continue doing what you love, while working with breath, upper body, and core strength
  • Bellydance – tone the full body while connecting to your feminine power
  • Chakra Balance + Awakening – learn about your chakras and how to better care for yourself
  • Meditation + Mindfulness courses – empower yourself with mindfulness
  • Baby Workshops: Signing Babies, Baby & Me Foot Reflexology, Pre-Natal + Birth Classes!

We look forward to meeting you! Use the code COMMUNITY to save 10% on select Studio 202 Adult + Kids class passes. Please email if you have any questions.


Kids Summer Camps – North Vancouver

We are so excited to share our Summer Camps with children on the North Shore! We will be learning valuable life-skills and to tap into our true-selves through yoga, mindfulness, games,  nature, arts, voice + more! Many children are over-whelmed and have difficulty fully expressing their needs and true-self, as is the case with adults. Using the chakra system as a tool for visualization and life-skills, we are able to better define our true purpose, connect our mind-body-souls, and live with greater joy. By learning meditation (or mindfulness) as a child, we can better focus, manage stressors, achieve our goals, and live healthier, happier lives!

If you have any questions, please contact

How Breath Helps us Focus, Calm & Have More Energy!

I realized again the other day that many of us, including myself, learn somewhere along the line to short-cut our breath. In dance (so as to not show our stomach) and singing we are often told to take little chest breaths, just raising our chest when we breath. The problem is many of us learn this as children and it becomes our new way of breathing. When we breath in this way, we aren’t getting all the oxygen we need – leading to light-headedness, digestive issues, inability to think clearly, struggle with exercise, anxiety, poor cell renewal, increased difficulty if asthma is an issue & more. This means many of us need to retrain our breath and the muscles involved.

Focusing on a simple belly-breath (like a balloon), allowing the ribs & belly to expand, every morning for at least five minutes is a great way to re-learn how to breath effectively. I like to enforce it with other activities, such as; meditation, yoga, running, and swimming. Imagine your stomach is a balloon, and drawing the breath all the way down. Allowing your rib-cage to expand outwards with your stomach. It may be tricky at first, but keep trying and practicing and you will notice a world of difference!

This is just another reason being exposed to yoga and breath-work as a child can be incredible! Imagine learning to breath correctly from the get-go!

If you have questions, I am happy to help or join me in a class:

Community One Year Party!

I can’t believe we’ve been officially open for one year already (we didn’t actually start until Sept 2016)! Such an amazing year, and definitely an inspiring journey! The community is definitely what has made this space what it is – learning and growing with each other, through yoga, meditation, dance, art, and many deep discussions. I have met some of the most incredible people, and feel so blessed to work with others who have complimentary values: supporting inspired growth in the community through various modalities. This has been such a rewarding year, and I want to thank everyone who has been a part of this journey, and I look forward to even more growth for us all in the years to come!

Keep breathing in that white light and letting yourself shine!


Simple Tools to Ease Insomnia & Anxiety

Everyone experiences insomnia or anxiety at some point, at least. So here are some things I find helpful:

  1. Go for a walk in nature – rain or shine – moving helps get the blood & breath flowing, while allowing us to connect with nature
  2. Take a good look at your diet – what stimulants can you move away from? Sugar too!!
  3. ‘Screen Time’ – how much time do you spend with screens? make sure you end it at least an hour before bed
  4. Solo time – do you give yourself this gift? I know for some being alone without any stimulation can be …uncomfortable, but it’s good to connect with ourselves! This is the beauty of meditation. It gives us clarity, objectivity, and a better sense of ourselves…which only enriches our lives and relationships
  5. ‘Three hugs a day, that’s a minimum’ – Charlotte Diamond was right! Really hug someone (or your puppy), it’s good for both of you!
  6. Get oily – using high quality lavender oil (Young Living is my choice as it’s food grade) & rub it into your palms to breath in, or sprinkle droplets into your bath
  7. Precious stones – find some obsidian, quartz, hematite to place on your chest (I make necklaces from them so when I feel anxious from myself or picking up others, I put one on). You can also hold in your hand as you meditate. Wash in cold water after.
  8. My top breath (pranayam) choices for relaxation to ease into meditation – minimum 5 min each:
    • Belly Breath – deep inhales & exhales, drawing the breath to your belly to relax
    • Ujjayi – it sounds like the ocean with steady inhale & exhale flow through the nose. You can do this with yoga, moving with the breath
    • Diamond – inhale, retain, exhale, hold out each for the count of 3 building up to 5
    • Nadi Shodhana – balancing the right & left hemispheres as we only breathe through one nostril at a time. Inhale left nostril, exhale right, inhale right, exhale left, continue
    • Bee Breath – inhale deeply and exhale while you humm. You will feel this vibration in your upper body (chakras), connecting & relaxing you – much like the crystal bowl!
    • Sitali – curling your tongue like a straw, inhale, draw your tongue in & exhale through the nose (it’s a cooling breath and helps infants with fevers when they lay on their parents chest)
    • Chandra Bedha – inhale left nostril, hold both close retaining breath, exhale right & continue
  9. Energy Work on Yourself : ) Follow us on Instagram or search #meditationminute to learn ways to ground & protect your energetic body, breath tips, and more! Once you have the grounding, visualize white light entering through your crown chakra, reaching down into your roots, and radiating out through your body.

If you have any questions, please email me 🙂

Why Do I Do Yoga?

Yoga is not about touching my toes…I am not flexible in many ways, but toes I can do! Many tell me they can’t do yoga because they aren’t flexible…but what if you could become flexible? What if, more importantly, you learn other things while you practice? More important things, like; breathing, where your passion lies, how to connect to, respect and love yourself?

To me yoga is about Alignment, Breath & Core (my ABC’s):

Alignment is about alignment with our true self, our purpose and values, then comes the alignment in the body for safety reasons in our practice.

Breath is pretty self-explanatory. If we don’t breath, we aren’t doing much! Breath should lead our lives and practice. It is through the breath that we can let go of our mind, and take an objective view. Our breath can show us our emotions – if we are anxious or at peace…it says so much!

Core, similarly to alignment, is our core purpose and values. Are we being true to ourselves? Secondly, it is about those muscles deep in our pelvis, supporting our body. Without a strong core, our posture and movement of our limbs are weak. With poor posture we slouch, can create physical pain, and are not open to the world. Think about someone who is slouched walking down the street. Do they look approachable and happy? Or perhaps down and not confident. Be proud, engage that core for your emotional and physical sake!

This is what yoga is to me: Connecting with ourselves, so we can connect with and support those around us.

Pre-Natal & Post-Natal Yoga Series

We are again offering Pre & Post-Natal classes with a twist! Katie has a love for and background in yin and kundalini, so we will draw on these elements to nurture and soothe our nervous systems. You are welcome to bring your little one for Post-Natal, where we will be focusing on re-gaining core strength, with some deeply relaxing yin. I’m looking forward to sharing with you during this special time!

#meditationminute series

Our #meditationminute series is available in it’s full form on Youtube, by clicking here. We hope you find this tips helpful! If you have any questions, please don’t hesitate to send us an email.

Happy Meditating!