As you may have suspected…

Yoga is so much more than a physical practice.

If you have found yourself here, in the “Home Practice” section of BEND Hot Yoga, you’re likely curious about how you can work on your yoga outside of the studio. We admire your curiosity and we’re here to inspire and encourage you.

In this “Home Practice” section of BEND, you’ll find guidance, inspiration, quotes, journal prompts, video tutorials, fun yoga challenges, pose breakdowns, and more!

Our team of inspiring instructors will offer different things for you to explore to build and develop your practice on and off the mat…

…you could say we’re excited you’re here

Practice with SAMANTHA

AT BEND: Samantha is the General Manager at BEND Hot Yoga and she teaches Flow & Glow, Sunrise Flow, and Sunset Flow, in addition to subbing Mixed, The Whole Yogi, HOT HIIT, & other classes.

AS AN INSTRUCTOR: Samantha is a 200hr RYT and is studying to become Wim Hof certified. She is passionate about alignment cues, and will always offer purpose to the poses she teaches.

ON THE MAT: Samantha loves breathwork and connecting with her practice through singing. 

OFF THE MAT: Samantha is a mom to Sophia (who makes an appearance at the studio regularly) and is fascinated with learning. She studies astrology, pranayama, Ayurveda, cold therapy, sound therapy, and a multitude of movement modalities. 

FOR FUN: Ask Samantha about that one time she bicycled across America.

home practice:

“Samantha’s Breathwork Exercise”

  • Find your seat — Find a comfortable cross legged seat on the floor, with the back of the body straight. Rest the back of your hands on your legs, palms faced up to receive energy or palms faced down to help feel grounded. Make sure you are not holding tension in your body and take special care to have the shoulders relaxed. If you are not comfortable on the floor, a chair can be used but make sure the feet can rest flat on the floor and the back is straight. You can also practice this lying down on your back, perhaps with the knees slightly raised by placing your legs on a bolster.

    Find your seat — Find a comfortable cross legged seat on the floor, with the back of the body straight. Rest the back of your hands on your legs, palms faced up to receive energy or palms faced down to help feel grounded. Make sure you are not holding tension in your body and take special care to have the shoulders relaxed. If you are not comfortable on the floor, a chair can be used but make sure the feet can rest flat on the floor and the back is straight. You can also practice this lying down on your back, perhaps with the knees slightly raised by placing your legs on a bolster.

    Set your pace — Slow and deepen your breath as much as comfortable. Most importantly, breathe in and out of the body at your own pace. If you begin to struggle, then shorten the length and number of counts.

    Start your breath cycle —

    • Inhale for a count of 4

    • Hold the breath in for a count of 4

    • Exhale for a count of 4

    • Hold the breath out for a count of 4

    As you become familiar with this practice you can explore going deeper with your count by trying a 6 count, 8 count, 10 count Inhales, Exhales, and Hold. The goal with Sama Vritti Pranayama is to keep it equal all the way around.

    Find your flow — Repeat the four-part cycle for another 2-6 rounds of breath. When you are comfortable with the practice, you can increase the duration to 10-30 breaths or a maximum of 10 minutes. Only continue as long as you can stay present and focused with the breathing practice.

    Sama Vritti Pranayama can be practiced at any point during the day, but the best time to practice is when you are needing to cultivate inner peace, balance and grounding. Ideally find a quiet spot away from distractions so you can fully focus and tune into your breath. It is recommended Sama Vritti Pranayama to be practiced before other practices, as it will help to prepare the body and mind for yoga asana practice, meditation, and other types of pranayama. You can also use this technique while holding yoga poses to deepen your concentration.

    *Please note that at any time you begin to feel tension, dizzy, or uncomfortable, simply come back to your natural breath. Never force and remember this is an opportunity to deepen your relationship with yourself through the exploration of your breath.

Practice with Pye

AT BEND: Pye is Marketing Coordinator for BEND Hot Yoga, and she teaches Fire Flow, Yin, and Rest & Restore, in addition to subbing Mixed & other classes.

AS AN INSTRUCTOR: Pye is an E-200hr and a 500hr RYT, YACEP certified, and holds additional certifications/qualifications in Yin Yoga, Restorative Yoga, Chair Yoga, Ayurveda, and Ashtanga.  She teaches with intention and from the heart.

ON THE MAT: Pye loves to move through warm, intentional & creative flows most of all.  She is passionate about bringing empowering yoga to humans who are having a human experience. She leads with love and works to make yoga understandable and approachable.

OFF THE MAT: Pye’s yoga consists of journaling, reading, earthing (hiking barefoot), continuing education in yoga, spirituality, and movement, and being outside in the sun. Pye will tell you she practices yoga all the time and believes firmly in cultivating a daily practice of yoga; one that is enjoyable & accessible (so that it’s sustainable), and contemplative. 

FOR FUN: Ask Pye about Yin Yoga & it’s benefits.

home practice:

“Pye’s Journal Prompts”

  • Yoga is so much more than a physical practice. Journal on how your practice looks “off the mat” (aka: at home, in your day to day life). Are you patient? Kind? Are you grateful? How can you practice yoga while washing the dishes, or waiting in line at the grocery store?

  • Describe how you practice being mindful. Describe what you have to do to get to a mindful space.

  • How can you bring more of that into your life?

PRACTICE WITH JORDON

AT BEND: Jordon teaches Flow & Glow, Yoga for Longevity, and Yin, in addition to subbing Mixed & other classes.

AS AN INSTRUCTOR: Jordon is a 500hr RYT and holds an additional qualification in teaching Ashtanga Yoga. He studies Vedanta and is committed to his understanding of Yoga through regimented and regular study. 

ON THE MAT: Jordon is known in the studio as “Gumby” because he is very flexible. But, he always compliments his flexibility with strong asana. He teaches a lot of fine-tuned adjustment and engagement cues and will always make time for deep breathing and a healthy dose of dharma talks.

OFF THE MAT: Jordon restores vintage motorcycles and enjoys reading and studying.

FOR FUN: Ask Jordon about PNF (Proprioceptive Neuromuscular Facilitation) stretching.

home practice:

“Jordon’s Philosophy Introduction”

  • Vedanta literally means ‘the end of the Vedas’. The Vedas are mankind’s oldest scripture, containing the wisdom of all ages.

    The philosophy of Vedanta represents an ideal which can be achieved through the practical methods of yoga. Through asana, we understand the layers of Body, Mind and Intellect.

    Vedanta teaches the unity of life and the unity of consciousness. The goal of Vedanta is knowledge of this unity which is beyond the illusion of the world and of one’s own mind. The ultimate reality lies beyond the realms of the limited intellect and the physical world.

Practice with Christena

AT BEND: Christena is a Lead Instructor at BEND & has been teaching here for 10yrs. She teaches BEND’s signature Mixed & Flow & Glow 2.0.

AS AN INSTRUCTOR: Christena has acquired certifications as a 600HR Yoga Teacher, Reiki Master, Yin Teacher & Personal Development & Mindset Life Coach. She is a 4X graduate of several Landmark Worldwide Personal Development Courses. Her continued education is currently through Tony Robbins Personal & Professional Development Trainings & FOUNDR e-Commerce Courses.

ON THE MAT: My personal practice takes me to a whole other level of being: expanding my spirituality, playing with energy, and increasing my strength as a human, teacher, woman & spiritual being.

OFF THE MAT: Yoga is embedded in all aspects of my being. Even "off the mat", my life is & will always be one moving meditation & mindset experience that integrates my physical, emotional, subtle, psychological & spiritual bodies as one.

FOR FUN: Christena has plush, fluffy toys of Baby Yoda & Hello Kitty, around her home that she likes to cuddle with!

home practice:

Christena’s “Home Is Your Heart” Coaching Moment

  • Your heart is where your Yoga Practice begins & resides always.

    Whenever in doubt, meditate on your heart & it will always tell you the truth. This requires strength & resilience as it may not be the answer you want to hear.

    The heart honestly & gently directs you towards your inner truth, which may be hard to follow in a world of people pleasing, fear, expectations, social norms & cultural conditioning.

    Following your heart is your truth & Self-Journey towards your innate strengths, authenticity & Higher-Self.

PRACTICE WITH Jessica

AT BEND: Jessica leads Mixed and Inferno Hot Pilates classes at Bend, and she subs for a variety of our offerings as well.

AS AN INSTRUCTOR: Jessica is a 200hr RYT and has been certified in various Pilates modalities as well as in Real Ryder Spin Instruction.

ON THE MAT: Jessica loves finding intuitive movements, meditation, and building creative flows.

OFF THE MAT: Off the mat, Jessica challenges herself to strengthen the ideals of the Yamas and Niyamas in her everyday existence. She loves leading classes, spending time in nature, exploring spirituality, attending others’ classes, collaborating with other healers, and spending time with her family, friends, her husband, and dog.

FOR FUN: Jessica completed a square dancing certification in 2018!

home practice:

Jessica’s “Intuitive Movement Practice”

  • Spend 2-3 minutes in stillness, focused on the breath and becoming present. Try to eliminate any pre-conceived ideas about what this practice should be or look like.

    Begin in any position where you can safely close your eyes. Tune in to your body and begin to move in any way that seems beneficial. After you’ve started, gently open the eyes, but keep your focus internal and non-judgemental.

    Without considering how your body looks, just focus on how it feels. Bring even more contentment to your physical form through your movements and practice without your attention being on the name of the poses, or on any formal learning you’ve had up to this point. Let all of that go. Be in your body in the moment and feel the practice.

    Consider that this is perhaps how all of the yoga we know and love today originated. Cherish the individualized practice that you are able to create spontaneously at any time or place.

This page is a work in progress.

We are excited to add more “home practice” ideas, and will have more inspiration from the BEND team soon! Please continue to check back for updates.

Thank you for your patience.