What Happens at a Youth Yoga Event?

All Youth Yoga Events at Sift involve 3 main parts:

We BREATHE, We MOVE, and WE RELAX - That's Kids Yoga!




The Breathing we do is meant to illustrate how each child can be in control of their own mood and energy. We spend moments practicing deep breaths so that each child can feel how slow and full breaths will help bring a sense of calm to the body.  We talk about the types of breath and the best posture to have when taking deep breaths.

Guided readings are used to help kids focus on their breath as well as props like belly buddies, blocks, hoberman spheres, or simply using their hands.

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The Movement that we do happens in sequences set to music, Yoga Games (like Musical Mats or Yoga Red Light Green Light) and Partner Poses with a yoga buddy. All poses are taught at an age appropriate level so that each child can feel empowered while practicing. Depending on the theme poses may have fun names or go in a certain order to not only provide physical benefits but also help the theme come to life!


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The Relaxation is always saved for the end of the practice. Here we lay on the mat and quietly listen to a guided visualization or soft music to allow our minds and bodies to relax. Believe it or not, this is often one of the kids' favorite parts. They CRAVE this, just like us adults! 

Youth events are simple and fun! The goal is to give kids the opportunity to learn more about yoga poses, breathing, and relaxing in a non-competitive environment.


If this sounds like something your elementary age child might be interested in - KEEP an EYE on our website for upcoming events.

September Theme: Spa Yoga NIght (Register here: https://app.punchpass.com/instances/4319472)

October Theme: Lego Yoga (Date TBA) - bring your favorite mini fig to do yoga with.

November Theme: Circus Yoga (Date TBA) think “The Greatest Showman” exploring ideas like: Following your dreams, appreciating what you have, and celebrating what makes us unique.

December Theme: Holiday Themed Yoga Party (DATE TBA - a great opportunity for a date night or shopping afternoon for yourself).

FREE Premium Mindfulness APP for TEACHERS!

Have you heard of “The Calm Schools Initiative”?

This is such an amazing opportunity to have access to “Calm” premium version for FREE ($60 value)


I hope that ALL Educators reading this will take advantage of this opportunity to get this APP and use it as part of the daily routine of their classrooms.

(Forward this blog post to the educators in your life)

Here is what the website has to say about this initiative:

“What if their school day began with a few moments of quiet and stillness? Numerous studies have shown the many benefits of teaching mindfulness to children. Through mindfulness education, kids can develop a lifelong capacity for greater self-awareness, concentration, patience, and resilience.

Meanwhile, educators face pressures of their own. Many teachers understand the benefits of mindfulness, but they face time and budget constraints, making it challenging to bring mindfulness education to the classroom.

That’s why we’re launching The Calm Schools Initiative. We are offering every teacher in the world free access to Calm, the mindfulness app that hundreds of thousands of people all over the world use everyday. Our aim is to empower teachers with mindfulness tools and resources they can use to help kids learn this new skill.

Under this initiative, any teacher with a K-12 classroom, anywhere in the world, can get free access to Calm’s paid subscription service (available on AndroidiOS and the web). Teachers will have unlimited access to our growing library of guided meditations and mindfulness exercises, including Calm Kids, our programs tailored for age groups from pre-K through high school. Over the coming year, we will be steadily adding to our Calm Kids library, equipping teachers with an ever-expanding supply of content crafted for the unique needs of their students.

Our goal is to onboard 100,000 classrooms this year, improving the lives of over 1 million children.

So how to get started?

If you’re a teacher, just take 30 seconds to fill out the simple form below, and you’ll be approved for The Calm Schools Initiative within a few days. Once you’re approved, we’ll send you some on-boarding resources to help you get started. We’ll share tips, suggestions, and best practices to introduce mindfulness to your classroom and get your students excited about meditation.

If you’re a parent or student, forward this page to your teacher and let them know how important mindfulness education is to you. “ https://www.calm.com/schools

According to the onboarding teachers manual

“What happens when a classroom starts practicing mindfulness together?

Well, we’ve seen a lot happen. We’ve seen barriers break down between social cliques. We’ve seen the most unlikely students be the greatest advocates. We’ve seen a few tears and big sighs of relief. We’ve seen the tone of the classroom shift, with students become more grateful for one another.

When you begin to practice mindfulness in your classroom on a regular and consistent basis, unexpected and much appreciated positive changes will take root. A few changes that you can expect to see include:

  • Developing a shared language for self-awareness and self- regulation, an excellent tool for managing difficulty and getting at the heart of behavioural matters.

  • Greater alertness for learning.

  • Skills to focus attention to the task at hand.

  • Greater presence and warmth in the classroom and an ability to respond more skillfully to the needs of individual students and the larger group. “

I hope that ALL Educators reading this will take advantage of this opportunity to get this APP and use it as part of the daily routine of their classrooms.


“What is Mindfulness?

Mindfulness is a practice of paying attention to the present moment on purpose with kindness and curiosity. Mindfulness is a non-religious, non dogmatic practice with roots that can be tied to Eastern contemplative practice. Today, mindfulness is practiced by people all around the world, with many diverse languages, cultures and spiritual beliefs. Mindfulness is a very simple practice. The work of the practice is to bring our attention to the present moment.

While the mind is a great time traveler, planning summer holidays or remembering the birth of a child, the body is only ever right where it is. So, when we practice coming home to the present moment, we use the body as an anchor to what is really happening right here, right now. In this moment, can you feel the sensation of the soles of your feet? Can you notice the feeling in your chest? Can you notice your breathing? By coming home to the body and the senses, we are cultivating an awareness of life as we live it, moment to moment. This is mindfulness.

Mindfulness has both formal and informal practices. Formally, to practice mindfulness, we take time apart from the rush of our day to sit, lie down, or bring focused attention to the tasks of walking and eating. There are core formal mindfulness practices which include, breathing meditation, body scan, mindful movement, mindful walking and mindful eating. These formal practices are where we really build the muscle of focused attention and compassionate insight. The length of formal practice can range from 5min – 1 hour with the potential to go on for much longer periods of uninterrupted silence.

Some of the barriers to formal practice include finding the time, falling asleep, discomfort and feeling like you are doing it wrong. All of these barriers are part of the practice. Developing a new skill is challenging and rewarding work. Formal practice asks us to actively work to create time in our days and years to slow down, rest, connect with ourselves and breathe. While the barriers may seem immense, any small step you can take towards developing a regular formal practice will reap great rewards.

Mindfulness can also be practiced informally, amidst the rush and whirl of our days. We practice mindfulness informally when we take a deep breath before the start of classroom period, or when we simply become aware of the sensation of walking as we move between classes, we can notice the color and taste of our food at lunch hour, and we can take a moment to look into the eyes of a loved one at the end of a hectic day. These moments of mindfulness are important as well. While we may not be wearing special clothing, or sitting peacefully on a mountain top, we are still practicing present moment awareness through the demands of a normal day. Informal practice can be an extraordinary way to bring more depth and pleasure to repetitive tasks and as a resource for times when life gets particularly tough. Can I take a breath when I see my exam and realize I studied the wrong content? Can I notice the sensations in my stomach when I say yes to something when really I want to say no? These moments of mindfulness cultivate a stronger relationship with ourselves, our bodies, and our own knowing.

We said that mindfulness is a simple practice. It is simple, but it is not easy. Coming home to ourselves can often be an overwhelming experience; all of our disappointments, fears, and anxieties for the future are faced. The work of turning towards ourselves requires courage as we forge a new, uncharted path of simplicity, kindness and awareness and step away from the well-worn groove of numbing, rushing, and pushing. For this reason, mindfulness is not a neutral, unfeeling practice. In fact, mindfulness could also be heartfulness, because at its core is a kind, compassionate, curious interest in what is happening. Mindfulness turns the loving kindness we would extend to a best friend towards ourselves. Remember to always bring this warm, nurturing attitude into your practice, for it is truly the best part.”

24 hrs away- Girls Trip

So from what most of you know about me, Carrie, is that I love YOGA.

I teach Yoga.

I own a Yoga Studio.

I am married, and have 3 kids.

These things I often share insight into before classes, in casual conversation, even in my website bio.

But what I don’t often share is how often I talk myself OUT OF the SELF-CARE - I often say (maybe even PREACH) to you in this blog and in our classes we share.

I KNOW how important it is, I KNOW what a positive effect it has on me and my family, YET I (just like many of you) talk myself out of experiences and time that I should be taking for myself.

It is easy to fall into a “Busy” mentality, filling our calendars with STUFF all the time. Some of the stuff is necessary/unavoidable, while others are just because we feel the NEED to stay busy/keep up/provide experiences for our kids/or whatever else our brain tells us.

It is also easy to tell yourself no when there is really no need for you to have that experience, other than having it. We as adults sometimes feel an event or experience has to benefit our business, our work, our family, or our community in order for us to justify breaking away.

BUT What if the sole benefit is SIMPLY just to get away and benefit us!

Today I was reading a blog post from a friend that I was lucky to spend part of my weekend with, and it got me thinking… FIRST let me use a few of her words to set the stage for my weekend

“This past weekend I got to spend about 24 hours with some friends I met many years ago through our local mothers of multiples club. (Between the 4 of us we have three sets of triplets, one set of twins and 14 kids ages 4-11!) Two of us are small business owners, one works full time as an RN (with several little side ventures) and one works remotely from home in between caring for her triplet girls.

For 24 hours we completely disconnected from work, kids and everything else. I didn’t check email, worry about work or do ANYTHING except relax, laugh, eat, swim, visit, reconnect and share stories, encouragement and laughter with these amazing women.”

She described the weekend pretty perfect…. and you know what?

I ALMOST TALKED MYSELF OUT OF THIS WEEKEND (this 24 hrs) SO SO SO SO MANY TIMES! Did you read her words, it was a simple 24 hrs away, less than an hour from my home - no fancy hotel accommodations (though my friend’s A-Frame cabin was SO NICE on a little lake not far from our home), no air travel, no real cost other than some food and drinks ….

Why would I talk myself out of going?

The thing is, when we take time for us - MANY BENEFIT !

Yes, there are always logistics that can be tricky when trying to get away and having young kids. But, just because things take work - doesn’t mean you don’t do them - doesn’t mean you don’t deserve them!

So the point of this is - If you are presented with an opportunity to spend time with someone or a group of someones who light your fire, encourage and support you — SAY YES! Don’t let the “busy / gut-reaction” or slightly nervous introvert, make you answer no before taking the time to see if you can truly make it happen.

It is SUMMER for you too, after-all! :)

How can you make time for you this week? Maybe it’s not 24 hrs or more - but maybe it is 1 hour of coffee or dinner, a walk by the river, or a "just because” phone call with a friend that it has simply been too long!

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Top 5 Reasons to practice Yoga Outside

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Each year, when the weather allows I take my yoga outside. AND YOU SHOULD TOO!!

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Here are the top 5 reasons I LOVE yoga OUTSIDE!

  1. Fresh Air - There really is nothing like taking in a full breath of air when you are outside the studio. We all spend a lot of time indoors. Even as I type this blog today, I long to be outside. But, despite growing up in Southern Indiana, I do NOT like the heat (or should I say I don’t like the heat unless I’m outside doing something I love). Being on my yoga mat is something I love, it is a freedom I don’t often experience doing other things. So ANY opportunity I have to practice or teach outside, I try to say YES to! This summer you can CATCH US OUTSIDE at the Newburgh Farmer’s Market and occasionally at Friedman Park. See more here about that!

  2. Sunshine - Though, I stated in #1 I don’t like the heat. I LOVE SUNSHINE! It really has a positive effect on my mood, so practicing outside with the warmth of the sun on my body - is another reason I love to practice outdoors.

  3. Nature Sounds - No playlist is really needed outside! If you want to work on your ability to be more mindful on and off the mat, simply sitting outside is a great practice for that. You can be moving through poses, seated in meditation, or just lying on your mat in somewhat of a savasana and listening to the sounds of the world around you. It doesn’t have the same effect in the studio when sounds are not birds chirping, the swaying of the leaves on the trees, or the sound of the the world slowly passing you by.

  4. Grass between your toes or Sand (even better) - I love to be barefoot. Feeling grass beneath my feet, sand between my toes, all bring a calm inside me. So naturally I love to practice yoga outside. I do usually still like a mat, but I also like to get off it and simply let my feet really connect with the Earth. (A little hippy, I know - but it’s true :))

  5. New Challenges means fun - Practicing outside on uneven ground is a new challenge, and often gives us an invitation for our practice to be a bit less serious. Balancing with clumps of dirt under your feet adds something new. Dips or slow sinking sand as you step into Warrior I will pull your awareness right to the mat or beach towel. And as mentioned before, just as the sounds of outside can be relaxing - to some they can be distracting - this is a challenge I often appreciate. Letting go of my to-do list for just a short while and trying to SIFT through all that really doesn’t matter - just be me!

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Why do you like to practice outside? Will you be joining us for a public class outdoors - or maybe just in your own backyard?

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See more of our outdoor offerings here. 

Celebrate with YOGA!

A private yoga class is a fantastic way to celebrate any occasion!

We all believe that to live our best life - we MUST celebrate something each day! Sometimes certain days lead to BIG Celebrations, other days we celebrate the mundane.

IF you have something you want to celebrate - WHY not do it with YOGA!

Whether your group is made up of experienced yogis, people who practice on occasion, people who have never been to a yoga class at all, or a combination of all three, we will craft the class to meet the needs of your entire group! We are happy to host your group during the free hours of our studio!

Adult Celebrations we have done in the past include…

Adult Birthday Parties

Whether it is a turning point - BIG # Year - or just another year to celebrate, we are happy to spoil you with a group PRIVATE Yoga Class at Sift. In the past many groups have taken the class together and then moved the party to a nearby restaurant for cocktails and brunch/lunch/dinner!


Bachelorette Parties

BRIDES NEED YOGA! Enjoy time with the bride-to-be, allow her to start off her celebrations with a clear mind, or wind down after the festivities! This is a great way to involve all women in the family. We have done these pre-party, or post-party (morning after!) :)  


Wedding Day Yoga:

Begin your big day with a calming yoga class to relax and reset.  Classes may be able to travel on-site to your location or most likely they are held at the studio.  Class will be tailored to meet your needs. It is a perfect way to settle any BIG DAY jitters.

Women's Weekend/Night Out:

Spend time with your favorite women and take in a peaceful class at Sift Yoga.  This will be an experience you'll remember for years to come.

Corporate Team Building:

Spend time bonding and growing with your staff in the comfort of our studio.

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Retirement Party Yoga:

What better way to celebrate leaving the stresses of your career behind, than with a peaceful private yoga class at Sift. Invite co-workers, family, or friends to see why you LOVE yoga!

Prices for all these various private classes vary, but we are happy to discuss them further with you here.

If you have something you want to celebrate with your child, we do that too!

Stay tuned for our future post about YOUTH Birthday Parties!

A Mindful Moment

One of my favorite places to practice my deep breathing is while I’m driving or parked before going into an event.

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A couple times a year I’m usually invited to Castle high school to speak to outgoing seniors about mindfulness and stress reduction. When I’m speaking to these classes, talking about learning to use their breath to control their emotions and their stress levels, I always suggest that they practiced these in the car.

Usually we feel pretty private in the car, often driving to and from places by ourselves, it’s an easy place to practice breathing. I always suggest that right as you pull into the garage, a parking space, or wherever you park the car, use these couple moments you have just to sit and breathe.

You don’t need a fancy meditation app, though there are tons out there to choose from if you would like to have that assistance. Learning to be in stillness and quiet in your own space is a skill, and just like any other skill that we want to get better at it requires practice. That’s why I like to save this for the car.

If you’re a mom like me inside your home sometimes it can be hard to find a quiet space, other than the bathroom, ha ha! Do you think this might work for you? Can you grab a quiet moment as you pull into the driveway this evening, or after you drop the kids off at practice…. maybe as you park your car before you go into an event you’re a little bit nervous or hesitant to join?

You might do something as simple as 5- Count Breath.

  • Park the car

  • Close your eyes

  • Make a fist

  • Count your breath (from 1-5)

    • Inhale and Exhale (open fist to make #1, with fingers)

    • Inhale and Exhale (open fist to make #2, with fingers)

    • CONTINUE to 5

  • Repeat as many times as needed.

Could be taking a few mindful breaths using some of the strategies you learn at yoga work for you?

Tell me about it, send me your story I’d love to hear how you have practice this mindfulness tip of taking some deep breath’s in the car!

Two Goods and a Bad - Dinner Table Mindfulness

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Every night at dinner our family gathers around the table to share a meal. Well most nights, we gather around the table to share a meal! We all know the struggle it is to keep the family together during the busy school year, sports, clubs, activities all the things that pull our family time away. We decided that one way that we will make the most of this time together is teach our children the importance of communication and really listening.

Growing up this was something that was such a high priority in my parent’s home. They made it a point to make sure that we had several family meals together every week. They also encouraged us to talk at the dinner table. I was able to express my opinion, ask questions, I hear about my parents day, and they truly care about what happened in mine as well. I knew that someday, when I had my own family, this was a tradition that I most certainly wanted to keep.

So about three years ago, our family started sharing at the dinner table something good that happened to that day. it was very simple, we went around the table, my kids were young so having them recall just one good thing was sometimes difficult to do, but provided the opportunity to teach them what it meant to be grateful for the good things that happened. (Sometimes when they struggle to come up with what to say, or to start the conversation we would ask specific questions about recess, lunch, music class, playing outside, etc and before you know it — toddlers are having a real conversation!


Now that my kids are getting a little bit older, we adjusted our method around the table, we don’t just simply asked for one good thing that happened today — now we play a game again that’s called, Two Goods and a Bad. — Now I’m no parenting expert, by any stretch of the imagination… but I do know that allowing my children a safe space to share with us, something that made them smile and something that maybe disappointed them, or added frustration to their day, is a healthy way for us to learn self expression and communication in our home.

So when we sit around the table at night, we go around and everyone shares their two good things that happened in their day and one not so great thing. The not so great thing gives us the opportunity to discuss why it was not so great and maybe some problem-solving strategies as to how to improve on that situation if it happens again in the future. I also think it’s healthy for our kids to hear, sometimes things don’t go great for mom and dad too. We often share something that maybe was a little bit frustrating in our day and how we chose to solve it — of course we censor sometimes what we talk about and make sure that the conversation does stay light — but it’s been a great exercise for our entire family.

I think putting some sort of gratitude practice in your family’s daily schedule is a wonderful way to model mindfulness. Mindfulness is the act of being present. It is simply allowing your mind to be here (where your feet are) and less full of distractions. When we are sitting at that table - we are discussing how our days we are - WE ARE THERE - our phones are not out, we don’t have a TV on, we are simply together as a family sharing about our lives. This is something that I know is making such a positive impact on the children that we are raising.

What kinds of methods do you use at your home to bring more mindfulness in?

If you’re interested in learning about more mindfulness strategies or just sharing parenting advice, inspiration, and support —- I would love it if you would check out the upcoming workshop we have called Yoga and Mindfulness for Mom‘s. It will be a six week series meeting at Sift Yoga on Monday starting at noon. If you work from home or of a flexible schedule, (or can get a sitter) I hope that you will join us!

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Get it on your calendar! We are so excited for this series. Each class will consist of beginners friendly yoga, inspirational readings, as well as work from several different. workbooks books, and books that are my favorite! You will be able to take the strategies that sound like they will work for you, and apply them that day!

If you would like more information about the resources that will be used in this class, or if the class is self, feel free to reach out. You can email and we can discuss this upcoming workshop!

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Now take a couple moments grab a piece of paper and maybe write down what you will use this evening as your TWO GOODS and A BAD.

Yoga is not about the SHAPE of your body...


“Yoga is not about the shape of your body, it’s about the shape of your life”.

When I was crafting my vision board this year that was a quote that I found in a magazine. It spoke to me.

That is exactly what yoga has done for me. It has not magically turn my body into some miraculous new shape, though I have found new levels of balance, and flexibility. And it has helped me develop an appreciation for this vessel I live in. I want to care for it, feed it healthy foods, hydrate it, and listen carefully to its needs.

Yoga for me has done so much more for all sorts of other aspects of my life.

I’m definitely much more present, more understanding, more compassionate to others, and more able to appreciate life’s simple moments.

Often times I know that when I roll out my mat, that starting breath I take might be the first big full breath I’ve taken all day. Though now that I am consistently rolling out my mat, I am tapping into that breathing at many other points of my day and reminding those around me to do the same.

I have learned to appreciate the physical things I am able to do, and accept that if I’m not there YET in a pose, that it is ok! I am on a journey - my practice is a journey- and if I am quiet enough, I can learn a lot along the way.


Yoga has also brought SO MANY amazing people into my life (the instructors at SIFT are just a small reflection of that). AND with each of these people, I have learned new things about myself. I have seen what I can do when faced with a challenge, and how to stay humble when things seem to go my way. I have learned to be open to new opportunities, and when to pull back when I am feeling out of balance.

It’s so much deeper than just memorizing poses.

I definitely know that yoga has shaped my life in more ways than just the physical. How has yoga shipped your life? What changes have you noticed, on and off the mat?

Did I mention how much I LOVE creating a VISION BOARD each year! It is may favorite way to plan for the year, setting goals, visualizing how I can live my best life.

Did I mention how much I LOVE creating a VISION BOARD each year! It is may favorite way to plan for the year, setting goals, visualizing how I can live my best life.

If you are brand new and looking to start yoga, reach out to us! Let’s chat about where your journey should begin. We offer classes in chairs, classes a little slower, classes for those who like to move and breathe at a little bit faster pace, as well as restorative classes that are encouraged for stress relief and relaxation.

Yoga is more than just one style, if you’ve only taken just one or two classes, it’s time to start branching out and seeing what other ways yoga can shape your life!


So, for those of you who read my blog - I started a detox a little over a week ago - You can see original post here , well reality set in this Thursday/Friday!

You see, my husband planned a getaway for us, we had 24 full hours kid free in Louisville, staying at the NEW Omni Hotel. It was so nice to spend time together, have a nice dinner, and reconnect.

I decided on the way there I was going to break a few rules, AND NOT FEEL BAD ABOUT IT!

Because, you know what - Life HAPPENS!

I drank a bit, indulged in a HOT BROWN TATER TOT Appetizer that was wrong on SO MANY LEVELS, and had a cookie before bed :) - But other than that, I pretty much stuck to my plans.

And you know what…. It’s ok!

Because today is Monday, and I can RESET! Just like that - I can reset! I know that the eating and drinking choices have consequences, BELIEVE me - the lack of motivation I had the rest of the weekend reminded me of that… but I also know that for any sort of LIFESTYLE to take hold, you have to have a balance, you have to have forgiveness, you have to leave space for error, and then remind yourself why you live the life you live - to feel better, to be whole.

So TODAY - MONDAY! I am starting again :) Loving myself, feeding my body fuel - not just mindless food, and I will have all my pep back in no time.

If this is something that interest you…. Join Kristi Cirignano (a health coach and a BIG Inspiration to me) and I, Jan 22nd (7:00 pm) in an ONLINE Webinar - learning about the Shred10 program and how you can get yourself on a path to cleanse out the YUCK and feel better, sleep better, and put the pep back in your step!

For more information on this on-line, at home in your PJs webinar, email me at siftyoga@gmail.com - and I will send you the link and access code to join us!

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Yoga in the Light - one year!

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Crazy to think that this time last year I was really starting to make the tough decisions needed, to open my own studio! Fear, anxiety, doubt - were all STRONG emotions. But I decided it was time to make a change, time to trust myself, and go on a little adventure! Did I know what was ahead ... certainly not - but I took a risk and I’m glad I did. For I have learned lots of important lessons this year, one of which was getting to know a deeper understanding of myself. 

This photo is me in the space, me taking a few moments to move in the light, Breathe and see if it felt like home. And it did! So I took a chance! 

I am so proud of our little studio - so happy to have taken the leap - and thrilled 😁 that each day we unlock the doors and invite in all who need a space to SIFT.

Ashtanga at Sift

Last week we learned from special guest instructor: Kimberly Allan.

Kimberly "Kimber" first found yoga through injury. After she completed 6 months of hiking the Appalachian Trail in 2007, she was pleasantly surprised that she could not only heal her body through the practice, but that she could also find the same peace she could find while hiking mountains through asana.

Kimber did her teacher training in 2011 in Thailand studying Ashtanga Vinyasa with Larry Schultz based. Kimber has spent many years traveling between the US and Canada studying many styles of Vinyasa and teaching both in the US and Canada. Some of her favorite Vinyasa teachers include MC Yogi and Megan Currie.

It wasn’t until Kimber came to Ashtanga Yoga Victoria (where she currently teaches) that she really started feeling passionate about staying true to the Ashtanga lineage and the tradition of the practice. She loves the Mysore method and couldn’t imagine life without it. 


What a special week this was exploring Ashtanga Yoga! 

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Ashtanga Yoga is an ancient system of Yoga that was taught by Vamana Rishi in the Yoga Korunta. This text was imparted to Sri T. Krishnamacharya in the early 1900’s by his Guru Rama Mohan Brahmachari, and was later passed down to Pattabhi Jois during the duration of his studies with Krishnamacharya, beginning in 1927.

Ashtanga is a method, a path, for many practitioners, it becomes their primary spiritual practice. We practice not to advance in the sequence, but to live a more peaceful life. 

The Primary Series is cleansing for the body — from the lymphatic to the digestive to the cardiovascular systems. Other benefits vary by person, including but not limited to: internal/emotional strength, physical strength, discipline, calm and centered mind, improved sleep, desire to improve diet, etc. 

Keeping the consistency of an external factor (in this case asana practice) allows you to better tune into what’s happening internally. This is why asana is the "gateway" to the other 7 limbs of yoga.

Once memorized, the asana sequence is like a tool that you can carry in your pocket. You don’t need anything except your mat to practice. Like your breath — it’s always there for you. First you memorize the asana sequence, then the breath count, then you can shift your focus to drishti and bandhas. The practice becomes a moving meditation.

Here is the series we worked on this week: 

Here is Surya Namaskara A. Repeat 5x. Take rest in balasana (childs pose) if needed. Or at the top of the mat in Samastitihi.

Here is Surya Namaskara A. Repeat 5x. Take rest in balasana (childs pose) if needed. Or at the top of the mat in Samastitihi.

Surya Namaskara B repeat 5x. Take rest when needed. Breath with sound.

Surya Namaskara B repeat 5x. Take rest when needed. Breath with sound.

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Closing postures. 10 breaths each.  Take rest in Savasana at least 5 minutes.

Closing postures. 10 breaths each.

Take rest in Savasana at least 5 minutes.


If this is something you would like to continue to learn more about - click here to see when our next Ashtanga for Beginners Series Begins

Remember you!

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Don’t forget about yourself! 

This week got me thinking... It was just a haircut, but it’s ALWAYS so much more! 

Tuesday I did a very normal thing, on a pretty normal day - I got my 💇 haircut. 
And like so many of us do, I made small talk with my stylist (a former cheerleader/student of mine that is ALL Grown Up!) We talked about my kids, my new home, and about the studio. 

She asked real questions about the business because she too is an entrepreneur, she too knows how much work happens behind the scenes, and she too knows the blood, sweat, and, tears that are associated with starting/running/continuously working to grow your brand. 

She was truly interested in hearing about Sift.... and so I started taking. I told her about our Sift Yoga family, about how our regulars know and love us (as we do them), and how I deep down know that I am fulfilling a need for so many wonderful people, offering a safe place for them to come take a deep breath, to move when and how they are ready, and provide them with a time to remember themselves. 

However, I didnt sugar coat things when I told her some months we are busier than others, or that August has been pretty slow overall. I told her, “You know, it’s like people love themselves, come try classes, commit to coming, but then life happens and ... they forget about themselves - they take care of everyone and everything else... and somewhere in there ... Yoga for THEM doesn’t make the cut” - I paused and said “that’s the hardest part, they are who I miss, they are who I write newsletters for, post to Facebook, or write handwritten notes to. They simply forget about themselves, and I hope through reaching back out I can remind them they are important”..... She smiled and nodded her head ....she knew EXACTLY what I meant! She knew EXACTLY how it felt! 

And then almost at the same time, I said “though I suppose I’m guilty of this too... I mean... I haven’t been to get my haircut since FEBRUARY!!!!” Yes you read that right!?!?! Ponytails for days! 🤣 

So I know that it’s easy for us to get busy, easy for us to forget to make ourselves a priority, easy for us to fill our days with too many commitments and not enough down time. I know that unexpected expenses come up, and things like haircuts, dining out, or yoga classes just can’t be a regular thing. 

But I guess what I’m trying to say is — just remember that you are worth remembering! That just like how I felt after FINALLY getting a haircut 🤣 you too deserve to be remembered! 

So take a moment, Open the calendar on your phone and add to a random time tomorrow or a few days next week the words “remember me”

“Remember Me” might be reading agood book for a few minutes, or a phone call to an old friend, a walk around the block with a four legged pal, a cup of tea on the deck early in the morning, or a warm bath at night before bed — of course we would love to see you at Sift, remembering you too!

Thanks friends for your love and support! 😘💇#itsneverjustahaircut #siftyoga#whatdoyouneedtosift #newburghindiana#rememberyou

It's JUNE!

It is so hard to believe it’s JUNE!!! I’m officially entering my 6th month as owner of Sift Yoga - AND THAT BLOWS MY MIND.

I’ve learned some much in the last 6 months not only about the ins and outs of being a small business owner, but also about people.

I’m so incredibly grateful for the support that I have received from friends and family near and far.

From previous clients of Renew (thank you for trusting my vision and allowing me to bring your little secret yoga out to grow - it was something special that needed to be shared).

From friends who are not into Yoga but still came to my Open Houses, sent me cards of encouragement, ask repeatedly about how things are going and continued messages of support. Love you all!!!

From my spouse who really deserves his own post about how supportive he is! 😍

And wow ....I have learned so much about myself. I am proud to be a role model for my kids showing that women can dream, chase dreams, be moms, and take risks. It isn’t one or the other! I’ve had to wipe tears, sweat, dust, and yoga mats 😉 a lot these last 5 months - but I cant wait to see what the future holds.

I am enjoying the ride, and trying to stay in this present moment. Embracing the magic that is Sift Yoga, and dreaming up new ways to share it with all of you!

I am so thankful! ❤️ Carrie

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Becca's Hummus and Veggie Pinwheels

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On a low carb wheat tortilla, spread your favorite kind of hummus. (Homemade or store bought is fine either way!)

Add four thinly sliced strips of red bell peppers on one side of the tortilla, Four thinly sliced raw zucchini sticks on the other side of the tortilla, Four pieces of raw baby spinach in the middle of the tortilla, And one roasted asparagus stalk on top of the spinach in the middle of the tortilla.

To roast asparagus: (Place one bunch of asparagus and two cloves of chopped garlic, tossed in olive oil, on a sheet pan line with paper. Roast in a preheated to 425 (F) degree oven for about twenty minutes or until tender. Salt and pepper to taste)

Now roll the tortilla with it's ingredients up carefully and slice in to one to two inch pieces (like sushi!). Serve as a fun and healthy summer snack for your kiddos.

They are also beautiful enough to bring to a backyard barbecue!

Enjoy:) - Becca

Healthy Eats from Becca: Egg Muffins

See what Yummy Recipe Becca has to share this month!


Egg Muffins

In a medium sized skillet, sauté: 1 small package of fresh diced mushrooms, and 1/2 of a diced red bell pepper in coconut oil.

Season with salt, pepper and garlic powder.

As soon as the mushrooms and peppers are soft add two large handfuls of fresh spinach and wilt. Place this mixture in the bottom of a non stick twelve muffin pan.

Beat one dozen eggs. Add 1/4 cup of cheddar cheese to the beaten eggs, and give it a little stir together too. Now pour the egg and cheese mixture over the mushrooms, peppers, and spinach.

Place in a preheated 375 degree oven. Bake for 10 to 15 minutes. (Checking along the way to see if the muffins have risen and are completely cooked and firm.)

After cooked and firm, pop the muffins out and enjoy!

They taste great with hot sauce or salsa on top. Also, you could add any veggies you like! I know broccoli works great in these. -ENJOY!

Red Pepper Sauce with Spiralized Veggies

Looking for a something a little Colorful for Dinner Tonight?

Try our very own, Rebecca's Red Pepper Sauce with Spiralized . Rebecca currently teaches 2 days a week with us at Sift Yoga. Food is one of Rebecca's many passions and I have invited her to share her talent with you a little each month.... and this dish looks delish!  


1 Fresh Red Pepper, chopped 

1/2 Cup Garbanzo Beans, rinsed

1/2 Cup Water

1/4 Nutritional Yeast

1 tsp Salt

1/4 tsp Onion Powder

1/4 tsp Curry Powder 

1/8 tsp Ground Nutmeg


In a high powered blender add all ingredients and purée until smooth and bright. 

Warm in a small sauce pan and serve over blanched, spiralized vegetables such as zucchini, yellow squash, and sweet potatoes! Tastes delicious with red pepper flakes sprinkled on top and a side of garlicky, steamed broccoli.  

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Gluten free and heart healthy, you're going to love this recipe. Enjoy! 


Meet Rebecca: I am a self taught, healthy cook who believes little changes to your eating style  can help you reap huge health benefits. I look at each meal and ask, "How can I tweak this recipe to obtain optimal nutrition, make it gorgeous, inviting, and fun for my family to eat?" I hope you enjoy our food journey together! Let's get  cooking!

Fizzy Bath Bombs - Love Relax

Today we have an Guest Blogger sharing a little about a fun new product on the shelf at Sift Yoga. Make sure next time you are in you check out L R Fizzy Bath Bombs made by 9 year old, Leena Rice. 

Leena writes: "I was inspired to make these bath bombs because they are a safe way to have fun in the bathtub and just to relax. The steps involved mixing all ingredients, pouring and flattening it into the molds, allowing it to dry and harden, and then bag them up for you to enjoy! 

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The Bath Bomb ingredients are: baking soda, citric acid, corn starch, epsom salt, water, olive oil, and essential oils. 

This batch was scented with Eucalyptus and Lavender. I hope you will give them a try! 

2 for $1.00 - available at Sift Yoga." 

- Leena
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