Bhujapidasana Breakdown with Elizabeth Sitzler

By | Posture Practicum | No Comments

Elizabeth breaks down this challenging arm balance – the first arm balance in the Primary Series of Ashtanga Yoga. Learn tips and tricks for entering the pose safely, lowering yourself to your head or chin and exiting the pose into Bakasana gracefully and with ease.

As always, the practice makes your progress, but if you equip yourself with these tools, you’ll be in a great position to achieve this asana. Learn more about the Prana Das Mysore Program at

Student Spotlight: Tanya Tecce

By | Student Spotlights | No Comments

Student Spotlight: Interview by Mysore Director Elizabeth Sitzler

It can be challenging to get to know other students in the Mysore Program since we are always coming and going at different times! Student Spotlights introduce our fellow practitioners, and showcase everyone’s talents and devotion. Our first spotlight is Tanya Tecce. You may recognize Tanya, she’s been with us for a while, always working hard in the Mysore room. Here is my interview with Tanya, enjoy! Thank you Tanya for sharing a little bit about yourself and your practice!   – Elizabeth

Tanya’s Bio:
Tanya Tecce is a skilled, experienced coach who graduated with Honors in the Behavioral Sciences and is Mastery Level Certified in Transformational NLP (neurolinguistic programming) coaching which utilizes cutting-edge positive psychology, family constellations, shadow work, neuroscience and spirituality. She is also an E-RYT500 and a CHHC (Certified Holistic Health Coach).  Tanya coaches and utilizes methods that therapists don’t tend to use in their day-to-day practice.
The Interview:
How long have you been practicing yoga? 
 – Over 10 years
What drew you to Mysore style Ashtanga? 
 – Curiosity about the lineage of yoga as well as the knowledge and training of my teachers Elizabeth Sitzler and Mary Flinn who learned from Sharath and Pattabhi Jois drew me to Mysore-style Ashtanga. There is something so magical and grounding to me about learning from teachers who learned from the originators of yoga.  It’s less than 6 degrees of separation!   To know, feel and understand that I am 1 degree from Sharath, 2 degrees from Pattabhi Jois and 3 from Krishnamacharya… I find that fascinating and powerful.
What keeps you coming back?  
– The sense of peace, calm & structure – regardless of whatever else is happening in the movie of my life – and the parallels of being on the mat and “failing” as well as “succeeding” sometimes (and the insight into what those very definitions even are)  – keep me coming back.  And definitely Elizabeth’s knowledge – both the theory and especially practically – in my opinion are extraordinary.  As a yoga teacher myself, I sometimes find it difficult to find teachers I feel so comfortable with.  You can tell by Elizabeth’s cues (internally rotate your thigh, press down through your toes) that she embodies this knowledge – she doesn’t just “know” it.  Huge difference.  I trust her.
What has been the greatest challenge for you in transitioning to a Mysore style practice?  
– At first I could not wrap my head around practicing yoga amidst others at my own pace.  What?  What does that look like? How does that work?  I made it more complicated in my mind.  It was not such a big deal once I finally dove in.  Which is often the case in life, right?
What kinds of changes, if any, have you noticed since you started a Mysore practice?  
– Now I crave ashtanga like I crave brushing my teeth or taking a shower.  In the last month, I released pent up stagnation in my right side from decade-old injuries and my body feels freer, more open and lighter than ever before (so far).  I look forward to unlocking more!
Favorite posture and why?
–  I love the Marichiyasana series!  I just do!! Maybe I will hate them some other time, ’cause that can be how this goes – in waves – but for now I look forward to them and feel so great after doing them.  I think it has to do with how these postures open my shoulders and hips and absolutely wring out my 3rd chakra (our center of power) like a washcloth, and activate the root chakra (our sense of safety) so I don’t fall over.  Great to take with me daily off the mat!
Least favorite posture and why? 
– I find the ones I hate wind up being the ones I love later so let me see … I used to dread Utthita Hasta Padangusthasana but I’m getting over it.
How do you enjoy your rest day? Any guilty pleasures?  
– On rest days I really enjoy the oil bath.  Sometimes it’s a challenge to carve out the time and space to do it, but I am always so glad I did.  My knees, ankles, wrists, elbows, hips, shoulders, hair and skin are saying thank you!  Its a great balance to the asana all week.  I also love great food and having lots of fun with and connecting with loved ones.
How do you hope to grow as a student and a person through practice? 
–  Mysore-style Ashtanga yoga will always have me as a student.  There’s always another posture, a deeper expression – that’s the great news!  This lifestyle informs my growth as a person, teacher, counselor, parent, friend, loved one, customer, client, you name it … in every way there’s always a deeper expression.  I intend to practice Mysore-style Ashtanga until my final Savasana (in this lifetime).

Introducing Myofascial Massage Therapy

By | Healing Arts | No Comments
 A New Level of Healing Potential

Myofascial Massage Therapy

Heal traumas new and old, let your fascial system completely relax and release limitations. You don’t need or deserve to live with suffering. View the video to the left to learn about this special healing art, its benefits and possibilities from Ellis Kantrowitz, our Myofascial Massage Therapist.

Join Ellis’ upcoming Myofascial Massage Therapy Workshop to learn techniques that ease some of the most challenging and limiting experiences in the body. Learn more here. 

To learn more about Myofascial Massage Therapy, read on below or click here to visit the healing arts page. 

Myofascial Release is a technique that focuses on treating the cause of your pain rather than just the symptoms.  By using different cross hand release techniques, the patient has an opportunity to heal on a very deep level without the therapist inflicting pain or force.  Most of the techniques would be considered less invasive than deep tissue massage.

There can be a sense of weightlessness within the body during these sessions.  The Myofascial therapist is focusing on melting the connective tissue that is holding the tension that is creating the pain cycle deep within us. The therapist takes gravity out of the situation to heal the patient more effectively.

Myofascial Release can be useful for a variety of limitations and traumas, including: sports injuries (I.e) skiing/basketball/running, anxiety or insomnia, car accident injuries, and chronic pain of all kinds.

Myofascial Release also focuses on releasing trapped energy from the patient’s body.  The proper facilitation of energy can clear blockages we’ve had stored inside our tissue for years and even lifetimes.  It is a great way to get your energy flowing properly.

Sometimes during sessions you can feel pulsations in your tissue and that is the actual release of the muscle fibers and connective tissue that have been holding onto tension for so long.  Also you can feel a sense of weightlessness or an uplifting feeling.  Sometimes the sensation can be painful, but that is considered therapeutic pain and a normal sensation during the session.

Our bodies were created in a liquid state and over time traumas and external circumstances force or bodies to harden.  With MFR your body has an opportunity to return to its liquid state.  We are liquid crystals and they’re visible within every cell of our body.

Myofascial Massage Workshop

Yoga Teacher Training Reflections

By | Video | No Comments

Graduates of the Prana Das Yoga accelerated Yoga Alliance Certified teacher training program discuss their exploration of Ashtanga yoga, asana practice, Ayurveda discovery and anatomy and sequencing explorations.  Learn more at

Yoga for Golfers: Part 1 of 4

By | Uncategorized | No Comments

Are limitations holding you back from being the best golfer you can be? This video series with Steve, Devin and Nadia will teach you key yoga practices that can help you bridge the gaps in your game. Yoga is a universal discipline that can be appreciated and practiced by anyone regardless of age, background or current condition.

Some of the benefits you may experience from adding yoga to your performance training include:

• Increased strength over a range of motion
• Improved joint health
• Mental conditioning: disciplined focus and emotional presence
• A cardiovascular boost
• The ability to link breath and movement for fluid execution of play

Learn more about Play-a-Round Golf by visiting their site at

Beginning a Mysore Practice with Elizabeth Sitzler

By | Uncategorized | No Comments

Elizabeth Sitzler and Nadia Hopkins give you the good info on getting started with a Mysore Practice and what that looks like at Prana Das Yoga. What’s the first week like? What postures will you do? What does “self led practice mean?” Learn all this and more.

Then, visit for full details on the program and your form to get started.

To join Elizabeth in her upcoming “Intro to Mysore Style” workshop, register at


Part 4: Learn Kundalini Kriya “Breath of Fire”

By | Yoga | No Comments

Part 4 of our Four-Part Series on Kundalini Yoga. Mary Flinn teaches Breath of Fire, a hot and spicy breath practice combined with the Lotus mudra to encourage both giving and receiving.

Breath of Fire has the power to release toxins, strengthen your creativity and manifesting power through engaging the third Chakra and to ignite heat.

Practice along, then learn more about upcoming educational workshops at Prana Das Yoga by visiting

Let us know how it went for you by leaving a comment!

Kundalini Kriyas to Clear the Subconscious

By | Uncategorized, Yoga | No Comments

What is Kundalini Yoga? This series with Mary Flinn and Nadia Hopkins presents the “what is it” answer you’ve been seeking AND provides three “Kriyas” for you to try on your own.

In this video, you can practice along with Mary’s Kriya to clear the subconscious.

Practice Kundalini Yoga through this series, or join us at Prana Das Yoga to explore the many authentic disciplines and practices offered.

Join Mary’s upcoming workshops at: