Flexibility has always been something that has come naturally to me. If you have any sort of dance or even any sports background, your body is used to being pushed to the limit. However, the older you get, if you don't use it, you lose it, as my grandmother used to say. Doing a split without excruciating pain is a thing that I truly miss from my youth. Since discovering that I no longer have the hips and joints of my younger years, I have been in search of ways to remedy this in 2021. The most common answer to my problem is yoga. Yoga has been out here saving lives, hips, knees, backs, and all the joints.
Like most things, finding out where to start with your yoga journey can be a little confusing. If yoga has been on your mind but you don't know where to start, let this article serve as a reference to get started. There is a lot of Instagram content that shows many beautiful images of people practicing yoga who are of all walks of life. Some of the poses can look a little intimidating but everybody has to start somewhere. And just like anything else, it takes time to perfect your practice. To get the best answers to how to start a yoga journey, I reached out to The Hippie Heathen, CEO and founder of Sisters of Yoga. Below is the insight and wisdom she had to share:
Determine Your Why Before You Start
How many times do we start things just for the sake of starting things without really thinking about why and if we should even start? Tie says starting your yoga practice has to begin with intention. “Before you even start yoga, it is good to take a moment to determine what is your reason for even starting yoga," she explains. “Like any other goal, you need to know why am I doing this. This can keep you going when it gets uncomfortable, uncertain, and, difficult.”
Whether it's to lose weight, gain strength, or become more flexible, understanding your why will push you through. To confirm your needs and intentions, Tie says to asks yourself, "Why yoga, why now, and what are three things you are hoping to gain out of your yoga practice."
Practice Alignment With A Beginner Yoga Class
Jacob Lund/Shutterstock
We are still in the midst of COVID and trying to deal with the resulting pandemic. Even though gyms and things are still open, we still need to practice social distancing and wear our masks. It is recommended that when starting a yoga practice to do so under the direction of a yoga teacher. Tie acknowledges that this helps with getting the poses and alignments correct. With a yoga teacher in your presence, you can get quick direct assistance to avoid mistakes. However, with COVID, things are a bit different. "I recommend starting with online instruction where there are specifically true beginners and start with alignment," Tie notes.
This will give you the correct foundation so you know what you need to watch out for in certain poses. Also, this will save you from future injury. Tie tells us that she started her journey from home seven years ago and was self-taught for two years. She suffered a few injuries by not going to a yoga studio in the beginning and this is the basis for why she believes starting with an instructor in a studio is best. A great alternative to adjust to social distancing is looking into doing a private 1-on-1 with a yoga instructor if you feel comfortable. During the pandemic, it is a great time to sign up for virtual private sessions, as they are more common right now. Whatever class you decide to take should be based on your comfort level.
What To Expect In For Your First Yoga Session
"Expect your teacher to help you flow through your poses. You can also expect some hands-on adjustments if that teacher wants to do that. If you don't want hands-on adjustments your instructor will give you a cue to let them know. Most of the time if you are new they will not touch you." This is important because as we already stated, yoga involves a lot of alignment and adjusting your body, so consider that before you take your first class.
When you go to your first class Tie says that you should go in with a positive attitude, "Go into a class with an open mind. If you go into a class feeling like this isn't for me, it's not going to be for you."
If you put negative energy in the space then that is what you are going to get out of it. "Expect to be challenged," Tie clearly states, "Expect to surprise yourself. Expect to find some calm that you didn't know you could find, you can expect to find so many different things."
Beginner Yoga Poses
Jacob Lund/Shutterstock
Downward Facing Dog
This pose stretches out the full body and helps with building a foundation for all of the other poses in yoga. It is the foundational pose in yoga for building strength in your shoulders and your legs. Downward facing dog is an all-around full-body stretch.
Child's Pose
Child's pose is really good for grounding down. It is a really good pose for doing root chakra work, surrendering, stretching your hips, and just checking in with yourself. It is a pose that is dedicated to going into yourself. (Sidebar: Tie says this is a really good pose for women when they are on their cycles to relieve pain.)
Plank
The plank pose is another really good arm strengthing pose and a good pose to prep for other poses that are commonly practiced in yoga.
Warrior 2
This is a great pose for building a solid foundation in your legs and building confidence in your practice. It is also a great beginner pose for opening up your full body in a strengthing pose.
Cow-Cat Flow
The cow-cat flow are two poses that are made into one small flow. It is a great pose to open up the body and great to do in the morning. This pose actually helps to limber up your spine. It is recommended for lower back and back stretching. It can be used for synchronizing your breath because one movement is an inhale and the other is an exhale. This flow is a great one to start your practice with.
Jacob Lund/Shutterstock
Wide-Legged Forward Fold
Forward pose is always a yes. It helps with low back pain and helps you open your hips. It can also be helpful for relieving headaches and tension in your neck and back.
Tree Pose
Tree pose is the first balance pose. You are learning to balance with this pose and it is a foundational pose.
Savasana
Another great pose that is always a YES! It is literally the pose that you go to when you just don't have anything else to give. You literally lay into the floor. It is a beautiful pose of surrender and connecting to the earth and to the Source. It is a great pose for meditation and for you to practice at the end of your flow.
Warrior 1
You can find this pose in alto of flows because it is a foundational pose for building stability in the body. It is going to open up your hips and it is going to ground you down to the earth. It is a confidence-building pose because you feel like a warrior and you will feel in control of your body.
Low Lunge
If you are working on splits, low lunge is a great pose to begin work there. This pose will help you open up your hips and your hamstrings. If you are a runner or you lift a lot of weights, this is the pose you should add to your stretch routine. This pose should be done daily for optimal results.
Baby Cobra
Also known as cobra, this pose is perfect for beginners because it a backbend that will not make you uncomfortable. Furthermore, it is a backbend that will help you build the foundation for more advanced backbends. Use this pose to warm yourself up before you go into practicing backbends.
The Emotional Component To Making Yoga A Practice
"When you are practicing these poses, there are a lot of times where you are moving energy around. You are shifting energy in your body around and a lot of times things that you have trapped in your muscles that you haven't dealt with and can come up as many different things. It can come up as joy, it can come up as anxiety, fear, or sadness. Heart-openers, which are a set of poses that open up your heart space, we feel vulnerable or more open. It will cause you to have many experiences if you allow it and tap into it." Tie notes that off of the mat is where the real gold is. "On the mat, these same practices you are learning are preparing you for off of the mat.
"The balancing you are learning on the mat is teaching you how to have balance in real life. Learning to strengthen your heart space is to teach you how to be open in your life and your relationship with yourself. Increasing your flexibility on the mat teaches you how to be flexible in real life."
She continues, "Many people say how does this teach me things in real life? Well, with flexibility, it is mental. Do you know how many things you go through every day mentally. You are literally taking yourself through a process [that strengthens you mentally] and it becomes a domino effect that spills over into your life."
How To Make Yoga A Practice
Once we decide that we are going to try yoga in our routine for health and wellness, Tie suggests that we practice two to four times a week for at least 15 minutes or at the most 60 minutes with an instructor. As you begin to search for an instructor, remember it is about trust and finding someone you vibe with. Similar to the process of finding a therapist. It is very important to work with someone you like.
To connect with Tie Simpson follow her on Instagram and check out her Beginner's Guide to Starting Yoga for more. Also, check out Sisters of Yoga for many resources about yoga for Black people on Instagram.
Featured image by Jacob Lund/Shutterstock
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It's easy for couples to fall into a routine, going through the motions and letting their connection sit on autopilot. While comfort is natural in a long-term relationship, it’s important to remember: that what you don’t nurture, eventually fades. So, why not make 2025 the year you reset your relationship? Here’s how to start the year with a renewed bond, reigniting the spark that brought you together.
Step 1: Schedule Your Reset Meeting
The first step to hitting the reset button is a State of the Union meeting with your partner. This is your chance to take a pulse on the relationship, discuss what's working, and identify areas that need attention. It’s all about creating space to reflect, without distractions.
Grab a pen and paper (or open a shared note on your phone) and come prepared to share your top 2-3 desires for your relationship.
What do you both want to feel more of in 2025? Maybe it’s feeling more appreciated, or perhaps you want to reignite the passion you had when you first started dating. Whatever it is, get clear about it, and make sure both of you are on the same page.
This isn’t just about listing your own wants, it’s also about discussing ways to nurture each other’s needs. Relationship goals should be focused on fostering deeper intimacy, trust, and mutual respect. Use this time to check in, not only with each other but with your individual feelings and expectations. Set the foundation for a fulfilling year ahead.
Alistair Berg/Getty ImagesStep 2: Set A Date (Or Multiple!)
Having the meeting is only the first step. Now, it’s time to take action. One of the simplest ways to breathe new life into a relationship is by reintroducing consistent, intentional time spent together. For many couples, life gets busy, and date nights fall by the wayside. But dating doesn’t stop when you say "I do"—in fact, it’s even more essential.
During your reset meeting, lock in a regular date night that works for both of your schedules. This could be a weekly dinner date or an every-other-week adventure—whatever keeps things fresh. The goal is consistency. It’s easy to push date nights aside when life gets hectic, but if you set a specific date each week or month, you’re making your relationship a priority.
If you’re unsure what to do for your date nights, don’t worry! The key is creating new experiences together. This is what sparks excitement and brings you closer as a couple. Whether it’s cooking a new recipe together, trying a dance class, or exploring a nearby town, it’s about creating shared memories that build your connection.
Getty ImagesStep 3: Find an Accountability Partner
Just like you might have a personal trainer to help you crush your fitness goals, an accountability partner for your relationship can do wonders for keeping both of you on track. Consider hiring a marriage coach or therapist—someone who can meet you where you are and guide you in strengthening your relationship.
When selecting a professional, it’s important to choose someone who truly wants the best for your marriage and can provide actionable advice.
Don’t be afraid to set high standards for your relationship, and seek guidance on how to keep it thriving for the long haul. In your reset meeting, discuss your commitment to growth, and be honest about areas where you may need support.
Marriage isn’t a set-it-and-forget-it endeavor—it’s an ongoing process. Regular check-ins with a professional can help keep your relationship in tip-top shape and “divorce-proof” by addressing issues before they become insurmountable.
DMP/ Getty ImagesStep 4: Try Something New Together
Stale routines can easily make a relationship feel monotonous. Spice things up by trying something new! Couples that explore new activities and create new memories together have stronger, more fulfilling bonds.
My husband and I host one of the top luxury marriage retreats, A Weekend For Love, designed to help couples experience new things together. From couples' workshops to outdoor adventures, the retreat provides a platform to rediscover each other and reconnect on a deeper level.
The element of surprise can reignite your connection. It’s exciting, fresh, and shows your partner that you’re committed to growing together. This doesn’t have to be a huge commitment—it could be as simple as trying a new hobby or planning an impromptu weekend getaway.
Your Relationship Should Be A Priority
As you start the year with personal goals in mind, don’t forget the importance of nurturing your relationship. It’s easy to get caught up in work, fitness, and family obligations, but your bond with your partner deserves to be at the top of your list. Resetting your relationship offers an opportunity to reignite that spark and remind each other why you fell in love in the first place.
In 2025, make a commitment to prioritize your partnership, to nurture it daily, and to invest in its growth. Take time to celebrate each other’s victories, support one another’s dreams, and build a foundation of love and respect. When you start the year with a clear focus on your relationship, you’re setting it up for success.
So, before you start mapping out your new workout plan or work goals, do yourself a favor: put your relationship at the top of that list. Your love story deserves a fresh start, too.
Happy New Year, and here’s to a love-filled 2025!
Couples, if you are ready to do the work and invest in your relationship register for A Weekend For Love: Heart Retreat Feb 21-23, 2025.
Featured image by zamrznutitonovi/Getty Images
However, to my surprise, I received an email that read: “It’s with great excitement that we announce your film, Super High: A Period Piece, has been selected for the 24th Anchorage International Film Festival.” After looking at the flight distance from Atlanta to Anchorage—a solid 10 hours one way— I’d decided this would be one I wouldn’t attend.
That was until there was a follow-up email that shared that the festival was sponsoring two excursions for filmmakers: A Northern Lights Tour and A Glacier Hike.
With that, I knew I had to make the trip to the 49th state! I flew Delta, which offered the shortest layovers—just 50 minutes each way. For a more comfortable flight on the longer legs that were about six hours between my layover city and Anchorage, I upgraded to first class with an in-app discount for $256 (the regular price of a first-class ticket runs about $2,100), which was so worth it for additional space and service for the six-hour trek.
Courtesy of Bianca Lambert
"So What’s Alaska Like? Did You Have To Wear a Snowsuit? What’s the Food Like?"
These are among the major questions I’ve gotten. Anchorage reminds me less of a bustling major city and more of a small town with an easygoing feel. When I arrived, they’d just had snow a few days before, so it was cold, and the streets were slick. So, I was so happy I’d invested in a pair of snow boots. For my first few days, the locals said it was warm. Warm to them being 20s at night and mid-30s during the day.
However, by the time I left, fresh snow was on the ground, and temps were well into the single digits—and it felt like it. Oh, the sun doesn’t rise until 10:30 a.m., and it sets around 4 p.m. That was among the most challenging things to experience because I felt like I never really woke up. So, between the lack of sun and the four-hour time difference, I felt tired the whole time I was there.
As for food, I didn’t explore a ton because I was so cold. But I found two gems! First was Whiskey and Ramen. If you enjoy ramen and exceptional service, this is a must-visit. I’d make a trip back just for their Wagyu ramen and their special take on an old fashion!
And, for coffee, I thoroughly enjoyed That Feeling Co. The coffee was great, and being surrounded by plants helped to perk up my spirits.
The Northern Lights
Iceland is one of the most popular places to see the Northern Lights, so I was very excited to know that Alaska also gets to see the Aurora Borealis light show. Typically, many people visit Fairbanks to see them, but there are tours offered in Anchorage too! When prepping for the late-night tour, we’d heard that the night we were heading out to see the lights, the cloud coverage likely meant we wouldn’t be able to see them. Bummer. I know. So, we could sit the tour out or still try. But, in my mind, I was like, why would I come all the way to Alaska not to try?
So, at about 9:30 p.m., we piled into vans and headed out to chase the Northern Lights. We traveled about an hour and a half from Anchorage, and when we stepped out of the van, it was cold and pitch black. And unfortunately, after a couple of hours in the cold, those clouds in the sky never parted for us. I know that when we see the posts of people who do get to see Mother Nature do her thing, we don’t have all of the context of the science, which is Aurora Borealis.
Sometimes, the weather just doesn’t do what we earthlings would like, which can lead to disappointment. However, our guide did give a recommendation. When you book a trip to see the lights, give yourself four to five days to see them. Don’t bank on one day because, at the end of the day, this is science.
Courtesy of Bianca Lambert
Now, On to the Glacier!
Just six hours after returning from the Northern Lights tour, we were up for the glacier tour because they were back-to-back! I was exhausted and so excited. If someone had told me I’d hike on a glacier, I would have given them a mean side-eye. I mean, where on earth does one climb a glacier? Let me share a few destinations with you, just in case you want to plan an icy adventure: Switzerland, Norway, Iceland, Chile, Argentina, and Alaska.
Aside from the fact the Matanuska Glacier is 22,000 years old, it’s the largest glacier accessible by car in the United States—27 miles long and four miles wide, making it one of the easier ones to see IRL. As a girlie with generalized anxiety disorder, I get anxious about doing this kind of thing because I know that to see these world wonders is usually a mountainous trek.
This one was two hours long, one-way, up snow-capped, windy, mountainous terrain. However, my therapist always reminds me to push myself to do what scares me (as long as it’s for a reason, of course). I held my breath for the journey there and back! And white-knuckled it from time to time, too.
Courtesy of Bianca Lambert
Once we got there, we were surrounded by fresh, fluffy snow, and it was COLD! In the negative cold. I was thankful, I’d over-prepared. If you even go on a glacier tour, I recommend a few things: Balaclava, heavy-weight gloves, cashmere socks, snow boots, and lots of layers.
Here’s what I wore. My first layer was Ann Taylor leggings and a Wolford Turtleneck. Then, I layered a cashmere turtleneck and cashmere joggers. A COACH down vest, which I’d recommend anyone own just for winter, in general, because it’s SO warm! For my feet, I wore Ann Taylor cashmere socks (I love these because they’re affordable and so warm) and Adidas Adifom Superstar Winter Boot and topped all of that with a Brandon Blackwood ankle-length parka. I know BB is known for his accessories, but the brand’s outwear is truly amazing and worth the investment. After two hours on the ice, I felt great!
If you’re open to adventure travel, I highly recommend putting a glacier tour on your list of things to do. There are a few reasons. First, standing on an ice age-old massive piece of glacier was my 2024 version of touching some grass. I was reminded that I’m a speck on this spinning rock and need to spend more time grounded in that fact as I move through the world. I looked to the sky and thought of how proud my ancestors would be, even though I know they’d be telling me to get my butt home and off a dog on a glacier!
Secondly, I gained an ever-large appreciation for Mother Nature as I learned that glaciers are the world's largest reservoir of freshwater, containing around 69% of the world's freshwater. Again, another fact that helped me gain perspective. Lastly, it’s just fun and stunningly beautiful!
After this, I’m looking forward to my next cold-weather adventure! Iceland and Argentina are at the top of the list!
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Featured image courtesy of Bianca Lambert