Lately, I’ve had more students reaching out to me asking:
“Why am I so tired?”
“Why can’t I sleep?”
“I’m doing everything ‘right,’ but I still feel drained.”
I hear you and I’ve been there, especially when my two teenage daughters think that 11pm is the perfect time to share all of the drama of their day with me.
What we often don’t realize is that our fatigue isn’t always due to doing too much. Sometimes, it’s because we’re not doing enough of the right things—like intentional, mindful movement. That’s where yoga comes in.
In my upcoming book, I outline what I call the four common-sense principles of fitness realism—guidelines that have helped me return to a place of vitality and presence when I’ve felt stuck in cycles of fatigue, anxiety, or poor sleep. These principles remind us of something simple, yet radical in our fast-paced world:
“Everything in the body is connected, including the mind. Because of this, when you affect one part of the body-mind, you affect other parts. This calls for a humble, holistic approach to well-being.”
Yoga gives us that holistic path.
When we feel sluggish or sleep-deprived, we often think the answer is more rest, more stillness. But too much rest without enough movement throughout your day—especially the kind of deep, fascia-focused movement we practice in yoga—can actually make us feel more tired and sluggish. That’s the paradox. Our modern lives already give us plenty of stillness—too much, in fact. Hours spent sitting, scrolling, commuting. And yet, we’re not resting well.
Why? Because our bodies evolved to move.When we don’t move, we don’t circulate energy. Fascia, the connective tissue that we now know links everything in the body, becomes dehydrated and tight. Tension builds. The nervous system doesn’t downshift into that sweet, parasympathetic “rest and digest” state. And sleep? It becomes shallow, fragmented, or elusive.
“Fascia offers a unique and powerful entry point for affecting the entire body-mind system.”
Through yoga, we release the fascia. We hydrate it. We create space—physically and mentally. And when we do that, we calm the body’s alarm system. We start to feel safe. And when we feel safe, the body finally gets the signal: “It’s okay to rest now.”
If you’re navigating fatigue or sleep troubles, I invite you to approach your practice not as a workout, but as a healing ritual. Gentle flows, long holds, breath-led movement, fascia release—these aren’t just techniques. They’re invitations. To remember your body’s wisdom. To reconnect with your innate power to heal.
As I always say, self-care is the original healthcare. Yoga isn’t just about getting strong or flexible—it’s about becoming whole. And that wholeness is what leads to true rest.
I hope to see you on the mat soon. Whether you’re tired, restless, or just looking for peace—there’s space here for you.
Let’s talk about your butt muscles—or more politely, your glutes.
This may not be a conversation you expected from your yoga teacher, but if you’ve ever dealt with lower back pain, then you need to get to know this part of your body. Here’s an excerpt from my upcoming book that might give you a little glimpse into why:
“Let’s say you go to your personal trainer because you are experiencing low back pain and you know that means you need to strengthen your hips and glutes. One problem: do you have a sense of where your hips and glutes are exactly? And how they are connected to other muscles and are supported by a web of fascia?
When you scan your body, so to speak, are your glutes just ‘muscles in the area of my butt’? And your hips, are they in the place where an ornery teen might put their hand and roll their eyes at you?
…Squats and other muscle-strengthening exercises do little, if anything, to help you gain awareness of your glutes within your body. Instead, you risk straining another area of your body that is already strong (for example, your back), an area that is compensating for the work that your glutes are supposed to be doing. That’s where the yoga practice comes in. By challenging just the right spots and just enough intensity you can set yourself up for happy hips!”
Awareness is everything. And one of the biggest gifts yoga can give us is the ability to feel our bodies from the inside out.
Lower back pain is one of the most common complaints I hear from students. And often, the solution isn’t found in the back itself—it’s in the imbalances surrounding it. Tight hip flexors. Weak glutes. Overworked low back muscles. These all create a perfect storm for discomfort and disconnection.
Yoga helps untangle that storm.
Through intentional movement, mindful breath, and poses that target the deep muscles of the hips and core, we begin to bring the body back into balance. We don’t just strengthen—we feel. We tune in. We build the kind of body awareness that turns vague sensations (“my back hurts”) into specific insights (“my glutes aren’t firing when I walk or stand”).
At SyteraYoga, we specialize in yoga that meets you where you are and helps you build not just strength, but connection. Our classes are designed to support you in discovering where the real work needs to happen—so you can stop compensating and start moving with more freedom and less pain.
Whether you’re brand new to yoga or you’ve been practicing for years, you’ll find support here. Relief is possible. And it starts by listening inward.
We’d love to welcome you to SyteraYoga—and help you start your journey toward happy hips and a pain-free lower back.
In our modern world, where hours are spent hunched over screens and stress seems to follow us home, it’s no wonder that neck and shoulder pain has become a common complaint. I often hear from students at SyteraYoga who come to class seeking relief from the persistent tightness that creeps into their upper bodies. Whether it’s the result of poor posture, long hours at a desk, or the emotional weight of daily life, neck and shoulder pain can take a toll—not just physically, but mentally and emotionally as well.
As I reflect on this, I’m reminded of a passage from my upcoming book:
“Our bodies are not well-suited for staying in the sympathetic mode for long periods of time. Such chronic stress…can make it difficult to function normally. It can take a toll on us mentally with strained relationships, anxiety, and depression. And, physically, it can stop us in our tracks from increased inflammation, pain, and premature aging… We cannot talk ourselves into relaxing. It’s not a matter of willpower. But we do have the power to interrupt the stress.”
Yoga as a Tool to Interrupt Stress and Pain
When we’re caught in the cycle of stress, our nervous system stays in a heightened state, activating the sympathetic nervous system—our “fight or flight” mode. This constant state of alert keeps our muscles tense, especially in the neck and shoulders, where we tend to hold emotional and physical stress.
But the good news is that yoga offers a way to interrupt this stress response. Through mindful movement, breathwork, and conscious relaxation, yoga helps down-regulate the nervous system, activating the parasympathetic nervous system—the “rest and digest” mode where true healing occurs.
What Science Says About Yoga and Neck Pain
Studies have shown that regular yoga practice can significantly reduce neck and shoulder pain. One study published in The Journal of Pain found that participants who practiced yoga for 9 weeks experienced a 56% reduction in neck pain and improved range of motion. Another study in Clinical Journal of Pain showed that yoga was more effective than standard therapeutic exercises in reducing neck pain and disability.
Yoga poses such as Cat-Cow (Marjaryasana-Bitilasana), Thread the Needle (Parsva Balasana), and Supported Fish Pose (Matsyasana) target the muscles around the neck and shoulders, releasing built-up tension while improving flexibility and strength. Even simple movements like rolling the shoulders or gently stretching the sides of the neck can bring immediate relief.
Breathing Your Way to Relief
Beyond movement, breathwork (pranayama) plays a crucial role in calming the nervous system. Deep, diaphragmatic breathing signals the brain that it’s safe to shift out of stress mode. Techniques like Ujjayi breathing (victorious breath) and Nadi Shodhana (alternate nostril breathing) promote relaxation and can ease tension in the upper body.
A Gentle Reminder: Relief Is Within Your Reach
If you’ve been living with neck and shoulder pain, you don’t have to accept it as your “normal.” Yoga provides a safe, gentle, and effective way to manage pain, improve mobility, and restore balance to your body and mind.
At SyteraYoga, we create a space where you can move, breathe, and release tension in a supportive environment. Our classes are designed to meet you where you are—whether you’re a beginner or an experienced yogi—and help you build a sustainable practice that nurtures your body and calms your mind.
Ready to experience relief for yourself? Join us at SyteraYoga and start your journey toward healing today. Your body—and your nervous system—will thank you.
