This professional dancer shares her fave fitness spots in LA.
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Thinking about starting yoga but don’t know how to begin? Or maybe you’re stuck in a rut and want to switch up your routine? No matter where you're at, there’s plenty of good vibes to go around in the greater-Boulder area.
Here’s a guide to some of my favorite studios, must-try instructors and some of the coolest classes in town!
Instructor: Joy Shanley Miller
Class: podFLOW1 - Fridays @ 1:30pm
Joy truly embodies her name. She is a friend to all and a great teller of stories. Her podFLOW1 class is the perfect place to start if you are beginning your yoga journey. While giving great setup cues and loving adjustments for alignment, she always teaches a relatable lesson. Joy has a style that many try to replicate, but none have mastered and nothing in her class is forced—it always seems to be just what you need to hear. Joy’s environment of inclusivity has a real strength in building community, both on and off the mat.
Instructor: Noelle Pierrat
Class: podFIT - Sundays @ 10:30am
Noelle always packs a full house—and that’s because she packs a mean, sweat-worthy punch! If you are looking to whip your body into shape before Savasana, then this is the class for you. PodFIT is not your traditional yoga class; this workout challenges your body by incorporating cardio and weight training into your practice—which most experienced yogis would say is essential for keeping you stable, strong, and safe!
Instructor: Suzanne Spiegel
Class: YIN - Wednesdays @ 1:30pm
There are few people that I’ve encountered who know more about the practice of Yin Yoga than Suzanne. Her deep knowledge of Yin means she knows and understandings the best modifications for every body type during every flow—and she can adapt to what her students want and need, both mentally and physically. Plus, Suzzane’s classes never feel monotonous. During your flow, her use of props ensures that you have a complete immersion into your connective tissues. And as they say, the “issue is in your tissue”; so Suzanne’s class is a perfect place to safely delve into these spots in our bodies where we may be hanging on to extra (and stressful) stuff.
Instructor: Sophia Miller
Class: C2 - Thursdays @ 5:15pm | Sundays @ 4:45pm
If you’ve never been to Sophia’s class then you’re in for a treat! Sophia is pure light and is one of the most zen yogis I’ve ever had the honor of practicing with—but don’t let her softness fool you. Her flow is slow, sultry and strong. Some call it the slow burn. You’ll hold poses almost to your breaking point, all while Sophia motivates you with mantras like “no drama, just breath” and smiles. Plus, the tunes are always on point, including a live Sunday acoustic flow at the end of the month with local musician Trace Loptien. Also on Sundays, Sophia pays tribute to Oprah by declaring it Super Soul Sunday. Her late afternoon and early evening class become an amazing sweet spot where she transitions you into the new week, setting you up for success through an empowering flow.
Instructor: Heather Dawn Ardis
Class: C2 - Mondays @ 9am | Tuesdays @ 5pm | Wednesdays @ 6:15pm
The Svādhyāya (self-study) force is strong in Heather. Her classes are beautifully peppered with knowledge and awareness around the Chakra System—she plays harmonium, chants, and incorporates essential oils (optional). In a city that is pretty saturated with yoga teachers, she is a real standout. Heather’s spirit and flow are simply inspiring and I always leave her class feeling calm and restored.
Find yourself outside of the Boulder bubble from time-to-time strolling around downtown Denver like me? If you’re searching for a slower-paced, self-care flow on a Saturday night, this is my go-to class!
Instructor: Lauralyn Sullivan
Class: Yoga Nidra - Saturdays @ 6:45pm
Lauralyn’s mission is to transform suffering into compassion, and she excels at this. She has completed trainings in Nidra with some of the leading teachers in the industry and her voice was made for leading students into a calm Nidra practice. We are so lucky to have her in the Denver metro area. Lauralyn also teaches a wide array of courses at both of the River Yoga’s locations on Delaware Street and Welton Street. In the times we live in, rarely do people take the time to slow down and relax, so do yourself a favor and book this incredible class.
If you’re looking to discover even more classes in the greater-Boulder and Denver area, find and book your next flow on the MINDBODY app!
When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do.
How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?
As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.
Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.
When thinking about your boundaries, ask yourself:
In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect.
Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.
When thinking about self-compassion, ask yourself:
In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.
Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion.
When thinking about nourishment, ask yourself:
That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain.