happy Wednesday yogis!

These flip flops are awesome – and I have to admit, I’m a sucker for anything DIY.  Learn how to make these studded flip flops here.


This concept is straight out of a Hollywood sci-fi movie.   Check out this high tech tank top that will give you a subtle nudge in the area that needs adjustment.  It’s a great concept – but won’t replace the need for awesome instructors!


We love this post on staying cool in the heat that combines ayurveda and yoga moves.


Enjoy and see you on the mat!

what we’re loving

what we’re loving

A few of you may be asking “how is supported shoulder stand a fun pose?!”  Well, it is a pretty pleasant asana, and more importantly it will help you cool down during all this heat!

This inversion requires little muscular effort (unlike a headstand, or handstand), so the large muscles can rest. It encourages lymphatic fluid to flow toward the heart, sweeping out toxins and boosting circulation.

Other benefits include:

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the thyroid and abdominal organs
  • Stretches the shoulders and neck
  • Improves digestion
  • Reduces fatigue and alleviates insomnia

To enjoy this pose with the least amount of effort you should put a block under your sacrum (as in the photo below).  And that’s what we’ll walk through today.


1) Begin lying on your back on a mat or rug.  Come into Plow (below) with your feet over your head and your hips over your shoulders.  Be sure to have your block close by.

2) Grab your block and put it under your sacrum (the height of the block should be based on how much support you’re looking for: choose the lowest height for more relaxation, and a slightly higher height with the block on its side to get the hips higher).

3) Relax here.  Go into savasana, with your arms by your sides and your palms facing up (this helps open and relax the shoulders).   Try and keep your body completely relaxed.  If you find it at all difficult to breathe, just shift your hops away from your head a few inches.

4) If you’re feeling any pressure in your neck, press the back part of your head into the ground.  Don’t shift your head side to side, try to keep the body in as much of a straight line as possible to avoid straining any muscles.

5) Stay here for 10 or more breaths, and when you feel complete you can slowly lower your feed back down towards the ground coming back into Plow pose.

6) From here bring your hips slowly to the ground and hug your knees into your chest.


Be sure to take your time coming out of this pose.  Since its an inversion, you may feel a little dizzy if you try to stand up too quickly after the pose.


Enjoy and see you on the mat!

fun pose friday: supported/half shoulder stand

fun pose friday: supported/half shoulder stand

I love blogs.  So, I’ll confess, one of my favorite things to do is open my google reader and catch up on all the latest in health, wellness, fitness, fashion, weddings, and diy projects.  I “star” all articles that I want to look into, or use as future inspiration for a post, and I usually find a few things that I want to try out, or incorporate into my life.

So, when one of my favorite lifestyle, workout and healthy living bloggers Think Pretty Thoughts posted about her routine of drinking Apple Cider Vinegar (ACV), I couldn’t get to Whole Foods fast enough.

All this may sound crazy,  don’t worry – I’ll walk you through the steps you need to know to get yourself started on this (not so) tasty little treat after I first talk about the many benefits:

  • High Cholesterol:  A 2006 study showed evidence that vinegar could lower cholesterol.
  • Diabetes:  Several studies have found that vinegar may help lower glucose levels because it lowers the rise in glucose that commonly occurs after meals.
  • Rich in Potassium: Helps prevent brittle teeth, hair loss and runny noses, also key for growth, building muscles, transmission of nerve impulses, and heart activity
  • Calcium: helps create strong bones and teeth
  • Contains ash which gives ACV its alkaline property.  Ash aids your body in maintaining proper pH levels for a healthy alkaline state
  • Rich in malic acid which gives Apple Cider Vinegar its anti-viral, anti-bacterial and anti-fungal properties
  • Helps improve bowel irregularity and helps to remove toxins from the body at a faster rate
  • Helps clear up skin blemishes
  • Bloat Reducer
  • Weight loss: ACV helps with weight loss by breaking down fats so that your body can use them rather than store them
If that’s not enough – here are 25 uses for Apple Cider Vinegar.

I couldn’t find any studies on this one – but some claim its an instant cure for hiccups!

Wanna get started?!

Go pick up a bottle of ACV.  Make sure it’s unfiltered, not pasteurized and made from organically grown apples.  It should be a cloudy dark yellow/brownish color and, if it’s not shaken, it should have a lot of cobweb like build up on the bottom of the bottle (that build up is the good stuff, it’s referred to as the “mother”).   My go-to brand is Bragg.  It’s sold at Whole Foods, some grocery stores and health stores.  Make sure whatever kind you get that it’s not tansparent – that will give you all the bad taste and none of the benefits listed above.

Start off with 1 tablespoon in a full 8oz of water, stir it up and enjoy :)  Please give yourself a little time to get used to the taste  - it’s prety disgusting at first, but it grows on you and you will enjoy it once you start enjoying the benefits of it!

If you truly don’t think you can handle the taste – here’s an alternative drink recipe that include honey.

I try to drink that mixture 1-2 times a day.  PLEASE NOTE: its not recommended to drink more than 3 tablespoons per day as its extremely acidic and could overtime cause damage to your stomach.

If you have any questions please don’t hesitate to facebook and/or email (info@extendYoga.com).

See you on the mat!

all about apple cider vinegar

all about apple cider vinegar

Today’s fun pose is brought to you be Amanda Credeur.  Come check out Amanda’s classes on Monday, Tuesday and Thursday nights.  For the schedule of classes click here.

Astavakrasana/Eight-Angle Pose

Asta means eight, vakra means bent or curved (angle), and asana means pose.

This pose includes a forward fold, twist, hip opener/leg extension, and arm balance all rolled into one. Keep an open mind when practicing (just have fun with it!) and you’ll gain increased core and arm strength, enjoy a deep twist, gain flexibility in the hips and hamstrings and get a huge confidence boost. Before you try this pose, you should do a few rounds of sun salutations, warrior 1warrior 2extended side angle, low lunge and lizard. After you’re done practicing eight angle pose, enjoy a cool down of child’s pose, happy baby and corpse pose. Please do not practice this pose if you have any injuries in your hands, arms or shoulders. If you have knee injuries you can keep your knees bent as much as you need to in this pose.


Let’s start on the right side!

 Sit up straight, with your legs stretched out in front of you. Grab your right foot with both hands and gently bend your knee toward your chest; put your knee under your arm pit. Slide your right arm on the inside of your thigh, under your calf, and put your right hand on the floor. If you can manage, put your left hand on the floor (both hands on either side of your hips); if that doesn’t feel stable, keep holding your foot with the opposite hand. Grounding down through your hips and your hands, lengthen your leg for 3-5 breaths, and then let your leg go.

 Bend your knees, putting your feet flat on the floor. Put your right hand between your legs, twist to the left. Pressing your hands through the floor, keep twisting and bending your elbows. Hold for 3-5 breaths.


Cross your left leg (bottom leg) over your right ankle (top ankle). Squeeze your arm with your thighs. No, really; sqeeeeeeeze your arm and start engaging your inner core muscles (root lock/mula bandh anyone?).


Pressing into your hands (fingertips are important!), use your feet for support to lift your hips off the floor. Remember: bend your elbows, open your chest toward the floor.


Press your feet and hands into the floor and lift your hips up; try to keep your shoulders level with each other by dropping the shoulder with your leg on it, and lifting the free shoulder up.

If you feel confident enough, lift your feet off the floor by stretching the legs out (you can keep a bend in the knees). Lifting with your thighs won’t get your far; you have to use those inner core muscles and work on the balance of the pose between your hips and your feet.


Relax, and sit back down. Readjust in the twist to set up for one more try. Make sure your thighs are squeezing your upper arm (above your elbow).


 Lift your feet off the floor, and extend through the heels. Keep your feet lifting tot the ceiling and use your hands and abs to lift your hips off the floor.

Slowly lower your chest to the floor by lifting your hips up. Press your tailbone back, and press your heels away from you. It’s a balancing act of opening the chest, lifting the hips, and extending the legs…. try to keep your shoulders level. Look forward, breathe and smile! Slowly sit back down.  Do child’s pose, downward facing dog, and then repeat on the other side.

If you have any questions at all, comment on our Facebook page, or email us at info@extendYoga.com. Amanda is happy to answer questions.

Come try out astavakrasana in Amanda’s classes next week!

See you on the mat!

fun pose friday: astavakrasana

fun pose friday: astavakrasana

Everywhere you look people are doing yoga.  Not only “normal” people like you and I, but everyone from star athletes to celebrities to OPRAH incorporate yoga into their lives.

There are so many benefits to practicing Yoga it would be hard to name (and type!) them all in this blog.  For  example, Sting says Yoga is reversing the aging process, and Meg Ryan says it changes her life.  You can read about the other celebs who have a regular practice HERE.

Matthew McConaughey practices yoga shirtless (does he ever wear a shirt?!) on the beach, and Jennifer Aniston says yoga is therapeutic for her (and helped her get over Brad).

Now onto athletes…

Superbowl bound NE Patriots Cornerback Devin McCourty credits his success to hot yoga in the off-season.  And Lebron James’s secret is Yoga (and where he practices is a secret too!)

Do you want to have a regular practice but don’t have a celebrity paycheck?  Not a problem!  extendYoga’s new schedule starts FEBRUARY 1st and we’re happy to announce that we have Four classes for $5 on Fridays in February.  Join us every week and enjoy and hour of yoga for just $5 (that’s less than a latte at Starbucks!).  We’re also teaming up with lululemon athletica to offer COMPLIMENTARY classes on Sundays at 11am – that’s right, $0 for one hour of yoga!  At extendYoga we’re making it more affordable than ever to get yoga into your life.

See you on the mat!


12106 Wilkins Ave

Rockville, MD


yoga: everybody’s doing it

yoga: everybody’s doing it

Well… we did it!!!  We are open!

This is a little overdue… but THANK YOU to all of those who came to our grand opening celebration on the 5th.  And a special thanks to so many friends and family members who worked so hard and helped the week leading up to the opening (we had a lot of late nights and pizza dinners)!

We were more than thrilled with the turnout and it was truly a special day for Antonia and I.  We are so thankful for all the support and grateful to be a part of the community.



Our 10 minute sample classes at the opening were a hit!

Our visitors loved 10 minute Zumba! Check out a full Zumba class at the studio 6pm-7pm on Thursday nights!

Me and my mom at the front desk under our logo decal we had put up a couple days before the party (we love it)!

Our first couple weeks in business have been great.  We are excited to see new faces and get to know our neighbors each day.  Don’t forget that we are offering 10% off all our packages for the rest of November!

Stay tuned for information on our first HOLIDAY FAIR!  On Sat, Dec 17, 12pm-4pm we will be opening the studio up to the community and local vendors who will be showcasing their crafts, art and more, for all to enjoy!  extendYoga will be offering 10% off all packages during the holiday fair as well.

Last of all, with thanksgiving around the corner… we take a look at how far we have come and how blessed and THANKFUL we are for everything that we have and for everything that lies ahead.  We wouldn’t be able to follow our dreams without those who love and support us every day.

And to Antonia– I have no idea what I would ever do without you!!!  I could tell you in person, but I feel the world (or our handful of blog followers) should know what a wonderful, supportive, patient and caring person, friend and business partner you are. :)

Gobble gobble!  Hope you all have a very Happy Thanksgiving!


come in… we’re open!

come in… we’re open!

We are anxiously awaiting our grand opening celebration on Sat, Nov 5, 12pm-4pm.

Please stop by and enjoy sample classes, a variety of retail and gift items and most of all

Don’t forget to check out our website.  We went LIVE last week!  www.extendyoga.com

See you all soon!
Arlet & Antonia

In case you didn’t get the invite the first time….

and the countdown begins!

and the countdown begins!