60-Minute Yin Sequence for the Hips

I started practicing yin yoga along with my yang-style flows or vinyasa years ago. I was drawn to the quiet aspect of the practice. I found it to be a wonderful tool to gain greater insight into my own thought patterns and behaviors. I didn't practice to get better at the poses. I practiced to get better at dealing with life. So what is Yin? Yin and Yang, broadly speaking, are Taoist concepts. Yin relates to the calming and cooling side of yoga, whereas Yang is energetic. Yin is about acceptance and Yang is about change. This practice is a more passive approach than the traditional flow classes. It's not a physical workout, but it's certainly a mental workout. Yin poses focus on the lower body and are held typically for 3-5 minutes, though some could be held for 30! In Yin, you come into the pose at your appropriate edge, or that first level of resistance in your body. Hold the poses for a length of time and commit to stillness.

In a city like Miami where I live, a yin practice is essential.

Yin Hip Sequence

Check out the sequence below.

• Corpse Pose

  • Observe your breath + settle into your mat

• Reclined Hamstring Stretch - Right Side

  • Place a strap around the sole of your right foot and lift the right leg toward the ceiling. Keep your shoulders relaxed

• Reclined pigeon (figure 4)

  • Cross your right ankle just above your left knee. Keep your right foot flexed, toes pointing toward the right knee.

  • Tip: If you feel too tight to bring your legs toward your chest, keep them on the ground.

• Apanasana (knees-to-chest)

• Reclined Hamstring Stretch - Left Side

  • Place a strap around the sole of your right foot and lift the right leg toward the ceiling. Keep your shoulders relaxed

• Reclined pigeon (figure 4)

• Apanasana

• Butterfly (reclined bound angle)

  • If your hips are tight, place blankets or blocks underneath your thighs for support.

• Caterpillar (seated forward fold)

  • Tips: Bend the knees if your low back and hamstrings are tight. Place a bolster on top of your legs so that you can rest your head comfortably.

• Shoelace (cow faced pose) - Right

  • Place the right knee on top of the left

  • Tips: Sit on a blanket to elevate the hips if you're knees are not stacks. Wedge a blanket in between your knees, and if it's still uncomfortable, straighten your left leg on the mat.

• Swan/Sleeping Swan (aka pigeon)

  • Shift the right leg back

  • Find balance in the hips, use a bolster or blanket if needed. Alternative you can lay down on your back and do Figure 4 again.

• Downward Dog and Childs Pose

• Shoelace (left knee on top) - Left

• Swan/Sleeping Swan (aka pigeon)

  • Shift the left leg back. Find balance in the hips, use a bolster or blanket if needed

• Downward Dog + Childs

• Sphinx/Seal

• Twisted Root (both sides)

  • Cross your right thigh over the left and wrap your right foot around your left calf (eagle legs).

• Corpse Pose

If you're in Miami,  visit my public Yin classes. To learn more about yin, check out Bernie Clark's Yin Yoga or Sarah Powers' Insight Yoga.

xoxo, Sam

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Yoga Sequence Disclaimer:

The yoga sequences and practices shared on this website are provided for informational and general wellness purposes only. They are not intended as medical advice, diagnosis, or treatment. Not all yoga poses are suitable for every body, and individual physical conditions, injuries, or health concerns may affect your ability to safely participate.

Before beginning any yoga practice, consult a qualified healthcare professional, especially if you have injuries, medical conditions, are pregnant, or have concerns about your physical fitness. Always listen to your body, modify or skip poses as needed, and practice at your own risk.

Sam Reynolds LLC, based in Miami, Florida, is not liable for any injuries, damages, or adverse effects resulting from following these yoga sequences. By engaging with this content, you acknowledge and accept these risks and agree to seek professional guidance as necessary.

The Yoga of a Broken Ankle

"Live quietly in the moment and see the beauty of all before you. The future will take care of itself." - Parmahansa Yogananda

Have you ever questioned why certain events happen in your life? Life has an interesting way of presenting experiences to facilitate growth. It's through experience, and often suffering, that leads to a greater sense of connectedness and compassion. Each person has his or her own unique set of events that fosters spiritual awakening. My new learning experience is living with a broken ankle.

Last week, I broke my ankle while jogging outside on a beautiful Sunday morning. I was listening to music on my phone and looked the other way to check for traffic. In that brief moment of not paying attention, I came tumbling down to the ground in pain. 

I knew I broke my ankle. I had a sick nauseating pain in my stomach. Twenty minutes later, I was in the ER. My ankle swelled rapidly and it turned black and blue. I was diagnosed with a nondisplaced distal fibula fracture. It's the bone on the outer part of the leg that bears up to 20% weight. The ER doctor put me in a splint and two days later I met with an orthopedic surgeon. I was given a walking cast for 30 days and either a walking boot or surgery after if it doesn't heal well.

One instant can alter the course of your life. I thought I was visiting family for the weekend and returning to Miami to teach yoga that Sunday. But other plans were in store for me. 

The first week was emotional. My way of life changed and simple tasks were no long simple.  At some point, I didn't know whether to laugh or cry. But if there is anything that my yoga practice has taught me is that the only way to maintain peace is to go within. Yoga isn't just the poses you see in classes. It's a way of existing in this world.

This world is filled with suffering. It is part of the human experience. This is also a noble truth in Buddhism. It is often referred to as dukkha or that which is incapable of being satisfied. So why do we suffer? We suffer because things don't go our way and desires go unfilled. 

It's so easy to stay in this place of despair. On day six, I was alone and in my apartment. I started to cry and felt utterly hopeless. Will I ever fully recover? Will I teach yoga again? Then the dog came in and looked at me with her sweet brown eyes, and I remembered.

I remembered that life is worth living in the present moment. I remembered that everything in this life is temporary. I remembered that I had so much to be grateful for. I remembered that regardless of what happens externally, I am in control of my inner peace. I got out of bed. Using my crutches, I hobbled out onto the balcony and looked at the ocean.

Yes, life is filled with suffering, but there are choices. I can choose to let worldly experiences consume me or I can choose to be in control, to have the courage to face each day with love and compassion. I can choose to live in the present moment and see the beauty in life.

So how do you live in a world with pain and suffering? Choose the present moment. See the beauty before you, and the future will take care of itself.

Peace + Love,

Sam

Three Books that Inspired Me to Practice Yoga

If you looked around my bedroom right now, you would notice piles of books stacked on my bed, nightstand, desk, and in drawers. I even have a box of books in my car and I always have a book in my bag. It would be safe to say that I enjoy reading.

I guess it would come as no surprise that I first began exploring yoga not through the physical practice, but through books. When I returned to the United States from Rwanda in 2014, I spent the first few months resting, relaxing, and of course, reading. I took time to reintegrate into American life and yes, reverse culture shock, is a thing. As I went through this experience, I found comfort in books. But I wasn’t interested in any type of book. I no longer desired to read fiction, politics, or history. I became fascinated with the spiritual world, personal development, and Eastern philosophy. Though I have read countless books on yoga, personal development, and Eastern philosophy, these books below sparked the beginning of my journey.

Autobiography of a Yogi, Paramahansa Yogananda

“Live quietly in the moment and see the beauty of all before you. The future will take care of itself.”  - Paramahansa Yogananda

Paramahansa Yogananda was one of the first teachers from India to introduce yoga to the United States in 1920. Yogananda sailed across the ocean to participate in a religious conference in Boston. His book is a beautiful account of his spiritual path to enlightenment.

This was also the only book that Steve Jobs had on his iPad and a book that the late Beatles singer, George Harrison, had in his home to pass out to guests. It was first published in 1946. I read this book twice, the second time being easier. I, too, keep a copy on my iPhone. 

Walden by Henry David Thoreau

"The yogi, absorbed in contemplation, contributes in his degree to creation; he breathes a divine perfume, he hears wonderful things. Divine forms traverse him without tearing him, and united to the nature which is proper to him, he goes, he acts as animating original matter...To some extent, and at rare intervals, even I am a yogi."

- Henry David Thoreau

You may remember Walden from high school. It was on my required reading list for English class, but I had no idea the vast wisdom that this book contained at 15 years old. My sister had a copy and at this stage in my life, I felt compelled to read it again. Something about a man documenting his solitary experience in the woods for two years intrigued me. In 1845, Henry David Thoreau built a cabin near Walden Pond in Massachusetts to "live deliberately." For two years, he explored the divine through nature and reading, especially Eastern philosophy. He recorded his experiment on living simply in nature. Thoreau is known as the first American yogi and references yoga in his memoir. I felt connected to Thoreau and his writing. He was also the same age as I was when I first discovered yoga.

Bhagavad Gita, A Walkthrough for Westerners by Jack Hawley

The whole and sole purpose of the Bhagavad Gita, the only reason it was originally given to humanity, is to help people rid themselves of their worldly suffering, find true happiness and achieve Self-Realization." - Sathya Sai Baba

I found this book in my mother's closet and it has been one of my most treasured books of all time. Who knew that this ancient wisdom of life was tucked away in a closet?  The Bhagavad Gita (Song of God), read by millions worldwide is a beautiful story between God and man. It is a an epic Indian poem with Arjuna, the warrior, and his faithful friend, Krishna, as the main characters. Throughout this dialogue between the characters, Krishna informs man how to live beyond worldly suffering. Writing about it doesn't do it justice.  All of life's spiritual lessons can be found in this book. I keep this book close with me and sometimes I pick it up and read whatever page I turn to. If I was ever stranded alone on an island, this would be the book that I'd have with me. 

I'll be sharing a more complete list of my favorite go-to yoga books, but hopefully these will spark your interest. What books inspired you? Have you read these already? Share your thoughts and comments below!

Peace and Love,

Sam

How to Meditate in 7 Simple Steps and Stick with It

Never give up! Accept meditation as part of your life, just as you eat, sleep, and to other things; make it a prominent goal to have a calm mind, to have a one-pointed mind, to have a tranquil mind. Do not give that up. - Swami Rama

"I have the most active mind. I just can't sit still." How many times have you said this to yourself when thinking about meditation? I often hear this as a yoga teacher and unfortunately these self-limiting beliefs prevent people from practicing this amazing tool. But meditation doesn’t have to be scary or overwhelming. It is meant to improve the quality of your life, not detract from it.

So, what is meditation exactly? To meditate means to systematically anchor the mind to an object. It is not relaxation, but a method that helps you bring clarity to the decisions that you’ll have to make in your day-to-day life. In a world where your mind is in sensory overload and where we now have streets signs that read "no texting and driving," this may be the most important tool to use in your daily routine.

Studies have shown that meditation provides numerous benefits to your health as well. In an article published by Psychology Today, Dr. Manning describes how your brain changes in the way you respond to stress, decision-making, and how you process information when you have a consistent meditation practice. 

When I first started yoga I did not meditate regularly. Even though I learned about meditation in my training, I was more intrigued with the poses. It was only until my friend asked me a simple question that I began to meditate daily. She asked, “Why aren't you meditating everyday?” I thought about it for a moment, but I was speechless. I had no good excuse. I certainly had the time to practice and I was aware of the benefits. So, that day I made a commitment to myself to start a daily meditation practice. 

Meditation varies worldwide and can be found in different traditions and religions.  This practice described below is based on the yoga tradition and from my own experience. Here are a few simple steps to get you started and most importantly, to keep you going.

1. Make a Commitment

Ah yes, the c-word. Decide to commit to your well-being. This is your life and your health. Is it worth it to give it a try? Make a decision and commit.

2. Create Time and Space

Create time in your life for the practice. If you think you don't have time, you do. It's about priorities. Meditation doesn't have to be hours long before sunrise. Maybe it's five minutes after you wake up or ten minutes before you go to bed. Set a reasonable time that fits your schedule and is sustainable. Just be consistent with the time to establish a routine.

Find a comfortable place free from distractions. It might not be helpful for you to practice in the middle of your living room surrounded by family, pets, or anything else that will hinder your practice. Over time, you may find that you can meditate anywhere, but be kind to yourself at first.

3. Take a Seat and Sit Still

Find a comfortable seat, whether it's on the floor, in a chair, or against a wall. If sitting in a cross-legged position is too uncomfortable, then move against a wall. You can also use any props (blankets or cushions) that will support your posture. Just make sure that you are sitting upright and align your head, neck, and shoulders with your hips. Keep your elbows under your shoulders and rest your hands comfortably. Though it may be tempting to lie down on your back, meditation should be done in an upright seated position.

4. Relax

Breathe in and out through your nose. Focus on each inhale and each exhale. Relax the lower rib cage. Starting at the crown of your head, work your way down releasing any tension in your body. 

5. Be Aware of your Breath

Once you feel relaxed and still, draw your awareness back to your breath. Follow it in and out through the nostrils. Why focus on your breath? It is constant and something that can be easily accessible. 

6. Use a Mantra

Mantras are words or sounds that help you purify the mind and become less distracted. You connect with the vibrations, rather than the actual sound. A common mantra that you can use is so-ham (pronounced so-hum). This is the sound of the breath and means, “I am.” If you’re uncomfortable using Sanskirt, you can repeat, “I am.” You can also just focus on your breath and not use a mantra.

It’s okay if you become distracted. The brain is great at doing that and it will. You’ll have thoughts that pop in and out of your head, but you don’t need to focus your attention on them. Just observe and let them pass. 

7. Stay Accountable and Keep Your Commitment

Meditation is a wonderful practice, but only if you practice it consistently. The brain has a funny way of reverting back to its self-limiting thoughts and fears. So keep your meditation practice going for at least 40 days to form a new habit.

Write in a journal. Join a meditation community in your city. Find a friend. Download the meditation app, Insight, on your phone. Do whatever you need to feel inspired to continue.

Most importantly, remember why you chose to meditate in the first place and ask yourself if the consequences of not meditating are greater than if you begin. 

Questions? Leave comments below and let me know how it’s going. Remember Swami Rama's advice, never give up!

To learn more about meditation, check The Journey Inward by Rolf Solvik.

Love and Peace, 

Why I Booked a Last-Minute Trip to Peru and How You Can Too

I never imagined I’d end up in Peru this way. I never thought that I’d book a last-minute flight and travel alone to hike 75 kilometers to Machu Picchu. But I suppose death has an interesting way of bringing new meaning to life. A couple of weeks before I boarded a plane to Cusco last year, my cat suddenly died. He was only seven years old. Out of all my relationships, I never imagined that my greatest love would be with a tuxedo cat named Antonio. Tony was the family pet and a beloved family member. It's amazing how much you can love an animal.

I always wanted to go to Peru and hike up to Machu Picchu. Since there is no time like the present, I set out to make it happen with only a week to plan. Seize the moment, right? I bought my flight on a Friday and went the following week. You can only spend so much time talking about doing something, rather than just doing it. So, I finally booked it. Here's how I made it happen:

Book Flights

It can be intimidating to book a flight without knowing what you'll be doing, but buying the ticket solidifies your plans. I booked a return ticket with Spirit Air from Ft. Lauderdale to Lima for $320. I got lucky. Then, I booked a local flight to Cusco with LCPeru for $109. You can probably find local flights cheaper if you book in advance.

Pack

Pack lightly. For most hiking treks, you can only take 5 kilos with you. Here are a few essentials I packed:

• Lightweight, versatile clothing (i.e. anything from Lululemon)

• Warm clothing (coat, hat, gloves)

• Bathing suit for the hot springs

• 25L backpack for the trek that will hold your things for the day.

• Cameras: iPhone, a small Sony digital camera, and my Canon Rebel T2i DSLR.

• Snacks: Vega One bars, cough drops, gum, and some nuts. Snacks were provided on the trek though and I found other items in Cusco.

If you forget anything, you can rent or buy all of it in Cusco.

What I Wish I Packed: Moleskin. Despite wearing broken in hiking boots, I got terrible blisters on my feet and moleskin could have saved me hours of pain.

Find Accommodation: AirBnB and Yoga Centers

Lima: Most flights from the USA have a long layover in Lima if you're going on to Cusco. Many tourists spend the night in the airport, but I wanted to get some rest since I had 8 hours until my next flight.

I booked an AirBnB room at Mama's Hostel just outside of the airport. I admit, I was a bit nervous to leave the airport with some taxi driver who spoke no English. I arranged the taxi with the hostel and everything was fine. The owner was a sweet little Peruvian lady who spoke no English. My Spanish was incredibly rusty, but I managed to speak to her through hand gestures, constant nodding, and broken Spanish. It was under $20 for the night, which included breakfast. She also arranged transport back to the airport.

Cusco: I love to connect with yoga communities when I travel, so I stayed at the Healing House Cusco in the art district of San Blas in a single room with shared bathroom. Breakfast wasn't included, but yoga classes were (if you stay more than two nights). There are also farmer's markets within walking distance. This was a perfect place to stay: no nonsense, great location, and wonderful people. I felt completely at home and I loved the neighborhood. San Blas has a ton of cafés and vegan restaurants (Green Point was my favorite).

Find a Tour Operator

Cusco has a tour operator on every street corner offering trips to Machu Picchu (pronounced Ma-chu Pick-chu). I researched tour companies before I left, but I didn't book anything until I arrived. There are actually many trails you can book. The Inca trail is the most popular and also the most expensive. That can take months to half a year to book in advance.

Since I didn't plan, I found the Salkantay Trek, which looked equally as impressive. This trek was 5 days/4 nights and the highlight of it was passing through Salkantay (savage) Mountain. I visited different tour operators in the main square and found Marvelous Peru based on a recommendation from a tour I did the day before. The price ($250 in 2016) included the trek (accommodation and vegan food), sleeping bag, transport, and all entrance fees.

Hike the Salkantay Trek to Machu Picchu

Day 1 - Humantay Lake

Starting at 5am, the tour company picked me up and we headed to the starting point of the trek. The first impressive site was Humantay lake, a pristine lake at the base of the mountain. It was a struggle to hike up to it because of the altitude, but one of the most beautiful places I've seen.

Day 2 - Salkantay Mountain

Another early morning, this was the longest and most difficult day. I've never really hiked that much before, but it was an incredible feeling to make it to 4600 meters above sea level without dying. Salktanay means "savage" in the Quechua language. I can see why.

Day 3 - Jungle Hike and Hot Springs

What's so interesting about this hike is the diverse landscape each day presents. One day I crossed snow covered mountains and the next I was hiking through dense green forests. I was thankful I paid for walking poles because the hike down the mountain was hard on my knees. They cost around $30 and you can rent them in Cusco.  This was the day to also bring out the insect repellant.

@journeysforthesoul

Day 4 - Zip Lining and Aguas Calientes

I've zip lined before in Costa Rica and it's just not for me. So, I opted out of this activity and watched the others fly by. After, we made it to the base town of Aguas Calientes. It was the first time I had a real shower in four days. Tip: Make sure you have a nice clean pair of clothes for Machu Picchu. You don't want to spend the last day in smelly clothing.

Day 5 - Machu Picchu

I spent the final day of the trek visiting Machu Picchu. Because my feet were so sore from the hike, I waited in line by 6am, along with hundreds of other people, to take a bus up to Machu Picchu instead of hiking up the stairs. The cost was $24 return trip, and oh so worth it. Unfortunately, it rained most of the day until 4pm. It was the only day that week that it rained, so it's hit or miss. Luckily, the sky cleared around 4pm and I was able to enjoy the views. I'm so glad I bought a rain poncho. It saved my life on the trek.

@journeysforthesoul

Samantha Reynolds

@journeysforthesoul

The rain finally stopped and I sat on the mountain looking at these ancient Inca ruins. I took my phone out to look at a picture of my cat Tony.

I had always wanted to hike to Machu Picchu. Before my cat, Tony’s death, I imagined I would go when I had more money, more stability, or a travel partner. I created these rules in my mind thinking I’d have time for it later when I’d be safer and more secure. I realized though that the only time is now, not yesterday not tomorrow. Now. There may not be another day or another year.

Whether it is a pet, family, friend, you never know when it'll be the last time you see them. The same applies to everything in life. All is transient and the only one thing for certain is death. When you understand death, you understand how to live.

I realized you can live today as day one or you can live it one day. It's your choice. It took a small black and white cat to remind me that.

Let your journey begin.

Peace,

Ashtanga Magic: Lessons from Kino MacGregor

Postures, looking, and breathing. Many years. Shanti (peace) is coming!" -Sri K. Pattabhi Jois

Did you ever feel that the Ashtanga yoga practice was overwhelming and that the idea of jumping back seamlessly into chaturanga dandasana was impossible? I did, until I went to Kino MacGregor's workshop. 

Ashtanga yoga wasn't always my practice of choice. When I started yoga, no classes were available in my city and the closest studio with an authorized teacher is 2.5 hours away. I was introduced to Ashtanga by Amy Cheung and Andrew Petker, who offered a free introductory workshop about Ashtanga at the Shangri-La Springs Wellness Center in Bonita Springs. Since I was new to yoga, I attended every style of yoga I could. After that workshop my curiosity grew. When I traveled, I found Ashtanga classes and I purchased David Swenson's Ashtanga manual. But there is only so much you can get out of reading a book and the Ashtanga method (or any style of yoga) requires guidance from a teacher. 

I've never taken one of Kino's classes and at the last minute I booked her Saturday workshop on the magic of Ashtanga. Kino MacGregor is an international yoga teacher and one of the most prominent Ashtanga teachers in the world, studying directly under Sri Krishna Pattabhi Jois in Mysore, India. She is also the co-founder of the Miami Life Center.

Here is what I learned:

It's All About the Tristana: Postures, Breath, and Gaze.

The magic of Ashtanga lies in the combination of the poses (including bandhas), gaze, and the breath. It's a series of set postures that links movement with the breath. I understand the postures, but I often overlook the bandhas and gaze. The magic happens with all three. Kino told the group that Guruji used to say, "Postures, looking, and breathing. Many years. Shanti (peace) is coming!" Through this approach, practitioners can gain a deep sense of inner peace and equanimity of mind if practiced over time with devotion.  

Humility - It's Okay to Fall and to Fail

Have you ever seen someone transition effortlessly from pose to pose as if they're floating? Yes, it is possible, but maybe not today. "No problem," Kino said. Kino described her first few yoga classes when she began practicing about 20 years ago at Bally Total Fitness. She just happened to pass a class one day at the gym and she thought she'd check it out. She had no clue what Ashtanga was or what the poses were called. She came to the Ashtanga practice because it fit her schedule. When she moved to New York, she thought she would be able to do it on Tuesdays and Thursdays. She had no idea that it was a six day practice, until her teacher instructed her to come at 8am the next day (which was a Wednesday)!

She also said it took her a good five years to feel comfortable jumping back and through. Phew!  Every time I try to jump back or jump through, I collapse into a heap on my mat. I even struggle in revolved side angle, twisting enough to get my hand to the ground.

There is something humbling about the Ashtanga practice. Gaining the strength or flexibility to do the poses takes work and time. Each person steps onto their mat with their own lessons to learn and with the body that they were given. Maybe it comes, maybe it doesn't. It's a practice of humility.  

You Gotta Have Faith

Yoga requires faith. You have to believe in the impossible and trust the process, even if it takes an entire lifetime. Kino reminded us that Guruji said it takes many, many years. What is many years? It's definitely not the few years I've been practicing. Yoga is a lifelong practice and a long road ahead, one I am willing to take.

My Arms are Too Short: Things that Set Us Back

But wait, maybe my arms are too short? How many times have you said something like this in your practice? I vividly remember thinking my arms were too short when trying to lift myself off the ground.  In Kino's Be Strong segment of the workshop, she discussed a few key points that limit one's potential:

• Entitlement: The feeling that we should be able to do something with out the effort. It should be easy. I should be able to do a handstand by now. This belief just doesn't cut it in the practice.   

• Unwilling to do the work: Ashtanga and anything you're trying to accomplish requires effort. I realized in my own practice that I skip certain poses and chaturangas. Why? Because it's hard and sometimes I rush through the practice to start my day. Admittedly, I didn't want to put in the work. I realized that if I'm ever going to progress, I need to put in the work.

• Quitting mentality: My arms are long enough. If they weren't then there is nothing I can do to progress in jumping back and through. What I'm lacking is shoulder strength and body control, which is something that can be developed. This may not be the case in every circumstance. Some people truly have physical limitations. Find out what excuses you're saying to yourself that limit your progress.

Deeper Pose vs. Deeper Peace

Yoga is a path to the self with sincere effort and dedication. As Kino described, "The measurement of the practice is how you are in this world, not how long you can hold a handstand." It's a lifelong practice, and a continual process of self-inquiry. It doesn't matter how deep you go into the pose, it matters how deeply you are at peace in this world. 

Every workshop I attend, every person I meet, is a learning opportunity. The workshop with Kino was a refreshing reminder to stay the course even in times of difficulty. She offered insightful tools to the Ashtanga method that made it seem less daunting. It may take me a lifetime (or two) to jump back, and I'm okay with that. No problem!

Love & Peace!