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YOGA RETREATS: Croatia 🇭🇷 2026🌴 Senegal 🇸🇳 April 🏝️ Mallorca 2026 🇪🇸 Yoga & meditation teacher/Martial Arts Yoga Online, @equinox NYC.
BJJ + Muay Thai doubles. Then yoga. Then heat. The BJJ + Muay Thai doubles. Then yoga. Then heat. Then cold. Not to prove anything. Not to chase anything. But to practice Santosha, contentment & peace with what is. This month I’ve been reflecting deeply on resilience. Olympians miss podiums. Athletes get submitted. We all arrive in moments where momentum shifts up or down. Neuroscience shows the brain learns best after friction, mistakes, challenge & even failure. But only if we maintain regulation in our nervous system. Only if we don’t identify with the moment. When I’m doing BJJ, Muay Thai or yoga, I do my best to practice not being defined by the experience each time I show up and go with the flow. I breathe, release, continue, learn and grow. When I was recently slowed down by the freezing weather and feeling under the weather, I felt an old fear surface, memories of surgery and injury, of being forced to pause. A quiet anxiety about losing progress. But every time I’ve honored the need to slow down, I’ve returned stronger. Clearer. More precise and present. Every athlete I know says the same. In the sauna and cold plunge at @recoverie, I regulate. Heat challenges the body. Cold sharpens the mind. Breath anchors the nervous system. Inhale, gather. Exhale, release. Inhale, receive. Exhale, trust. Santosha isn’t comfort. It’s steadiness inside discomfort. It’s peace within effort. It’s refusing to let one moment define you. I’m sharing more about this, the neuroscience of resilience, the lessons from martial arts, and how to build sustainable strength, in my upcoming newsletter. If you’re not on my list yet, make sure you DM to join. And if you want to experience this work more deeply, not just in a post, but in your body, your breath, your community, come practice with me on retreat in Senegal & Croatia. Immersion changes you. The ocean, the training, the conversations, the stillness, they create the kind of resilience that lasts. Somewhere between effort and surrender… contentment appears. This is strength. This is resilience. This is sustainable evolution. #ContrastTherapy #YogaRetreat #SenegalRetreat CroatiaRetreat @gregorgraciejiujitsu @recoverienyc
Lately, some of my favorite moments have been roll Lately, some of my favorite moments have been rolling straight from Muay Thai and Brazilian Jiu-Jitsu into a slow, grounding yoga practice at @gregorgraciejiujitsu . Training. Sweating. Being challenged. Then softening. Breathing. Arriving. February’s theme is Santosha. Not complacency. Not settling. But making peace with what is so that you can open yourself up to boundless possibilities. After a stretch last year when I couldn’t move my body the way I wanted to due to a back injury and surgery for a fibroid, moments like this put everything into perspective. I don’t take moving my body for granted. I want to experience it fully and savor everything. I let myself feel the privilege of being here, in my body, right now. I’ve also been returning to a practice I first learned about years ago while reading When Things Fall Apart, the Tonglen meditation. Breathing in, we sit in the mud and meet discomfort, effort, emotion, sensation. Breathing out, we offer relief. A cooling breath. A softening. A moment of ease in the body, mind, and spirit. It begins with offering relief to ourselves. And as freedom grows, it expands outward to others and all living beings. Movement. Breath. Presence. Arriving fully, again and again. Grateful to be practicing, training, breathing, and learning on and off the mat. What is helping you practice Santosha this month? #Tonglen #Santosha #Presence #YogaAndBJJ #RuahYoga
January theme: Freedom through focus. Kaivalya thr January theme: Freedom through focus. Kaivalya through presence. There’s something powerful about concentrated effort (dharana) and then allowing that effort to soften into flow (dhyana). This is where freedom lives. Not in forcing, but in showing up fully and letting the moment carry you. These clips were filmed at @chelseapiersbrooklyn , thanks to my wonderful BJJ friend @nat.lovlina , who invited me to try a really fun boxing class there. We had an amazing time together circulating strong and positive energy! Then before heading to the sauna and steam room, I couldn’t resist playing on the rope and rings. Climbing. Hanging upside down. Core engaged. Breath steady. Strong effort followed by ease. What made this moment especially meaningful was simply being able to move. After last year’s back injury and fibroid surgery, there was a long stretch where movement felt limited and uncertain. We’ve all been there before in someway or another whether it’s through an illness, injury or big life change. That kind of experience changes your relationship to your body and deepens gratitude for what’s possible. For January, I’m reflecting on and sitting with this: Where can focused effort create more freedom in life? And where is there room to soften, trust, and let things flow? Much peace, love & gratitude always ☮️❤️🙏🏼 #Kaivalya #Dharana #Dhyana #FreedomThroughFocus GratefulToMove YogaOffTheMat StrongAndSoft MovementAsMedicine
FREE VIDEO ON VIMEO Gentle Reset: Yoga & Mobility FREE VIDEO ON VIMEO Gentle Reset: Yoga & Mobility for Herniated Disc Healing This video was born out of one of the most humbling, and ultimately miraculous, chapters of my life. Last year, I was navigating intense back pain from a herniated disc. There were moments I truly wondered if I would ever move freely again or feel strong and at home in my body. I had to let go of pushing through and learn how to listen, deeply, to my breath, my nervous system, and the quiet wisdom of my body. This Gentle Reset sequence emerged during that time. What started as subtle, careful movements became the foundation of my healing. Today, I share this with profound gratitude: I have healed. I am not only pain-free, but stronger than ever, able to move and challenge my body in ways I once feared might be gone forever. Healing is never linear. There were ups and downs, pauses, and recalibrations. I worked closely with medical professionals and sought support along the way, and that mattered deeply. Grateful for the science and teachers who guided me, including @dr.stuart_mcgill and his book Back Mechanic, insights from guests on the @hubermanlab , and my dear friend and mentor @anitagoa, who generously shares her own recovery resources on YouTube. Filmed at @1hotel.bklynbridge when there teaching for @premabrooklyn . It’s a place that mirrors the calm and grounding of this practice. 🎥 Gentle Reset: Yoga & Mobility for Herniated Disc Healing Now on Vimeo. Link in bio. Questions? Please reach out. You don’t have to do this alone. ☮️❤️🙏🏼✨ #healingjourney #backpainrelief #herniateddisc #nervoussystem #gentleyoga mobilitytraining paineducation yogatherapy mindbodyhealing resilience brooklynbridgepark ruahyoga
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