You’re going to want to SIT DOWN for this…

Join me for a FREE, LIVE yoga class this evening. Clear your schedule and prepare to RELAX!

I am teaching Chair Yoga TONIGHT @ 7:30PM Eastern in the Compass Yoga Community Facebook Group!!

Head to the Facebook group at 7:30 and search for the live stream – you may have to refresh the browser a time or two!

Can’t wait to see you there!


Let’s work on it, together!

Announcing: Private Virtual Yoga Sessions

I am thrilled to offer private yoga sessions, yayyy!

Yoga is all about connection – spending one-on-one time together is the ultimate way to deepen your connection with yourself (and with me!) I hope that we can meet on our mats together and achieve your mental, physical and spiritual-related yoga goals.

Learn a little more below and register HERE. (Sessions are limited!)

Why private yoga?

Private yoga sessions may be right for you if:

  • you are pretty new to yoga and looking to get your bearings
  • you are curious about yoga philosophy
  • you would like to incorporate breathing exercises and meditation into your physical yoga practice
  • you seek the accountability and support of a skillful guide
  • you have lots of questions about yoga that you would like to explore
  • you are looking to spend quality time with yourself
  • you are stressed and hoping to relax
  • you sit at a desk all day and you need help incorporating movement into your lifestyle
  • you experience limited mobility and need personalized attention to incorporate stretching into your wellness routine

Does this sound like you? Sessions are limited, so register now!


Smooth Havoc

I have been so excited to share this week’s quote during each of my yoga classes (you can watch those replays here!)

This bit of poetry totally resonates with me – I wonder if you feel the same way! Let me know in the comments below.😊

Each time I have shared this quote recently I have entered into a daydream about immediately throwing a bunch of beach gear into the car and hurrying to the shore. Summer is in full swing and I haven’t made it to the beach yet! I am craving the feeling of sun on my skin, sand between my toes and – of course – some rejuvenating beach yoga! Here’s to hoping I make it there soon.

The poem has prompted lots of deeper contemplation for me, though. The speaker addresses the reader directly and I can’t help but feel… well… seen. 🙈

Mary Oliver’s poem offers the juxtaposition of a benevolent being with that of a wicked and devastating force. These two parts form a single whole – embodied together in the entirety of the ocean.

The invitation is to examine this juxtaposition within ourselves and then to integrate that sense of wholeness. (Even if it feels tricky or uncomfortable.)

No one escapes the observation of the narrator; the sea behaves and misbehaves “As I can too, and so, no doubt, can you, and you.” That last part leaves no escape for anyone in the reading audience: if you skirted by the first direct address, then surely you can’t avoid the second. By owning the full spectrum of destruction and healing that lives inside of themselves, the narrator makes it okay for us to recognize and own it inside of ourselves, too. We’re all in it together. We make up an ocean of humanity that ebbs, storms, gently undulates and thrashes for the sake of thrashing, sometimes. We’re just as beautiful and severe as the sea.

The ocean can be cruel and fierce, but that doesn’t make you any less excited for a trip to the beach, does it? The ocean is also soothing, cleansing and lots of fun, too! As with anything in life, we have to take the good with the bad.

Learn to love yourself – all of yourself – as you love the ocean. With admiration, delight and awe. Embrace all of your strength and power, while tenderly nourishing the shorelines of your life. 🌊

This equanimity is a part of the process of yoga. It’s the work of threading a peaceful connection between all aspects of mind, body and spirit – with yourself and with everyone else.

I encourage you to practice yoga with me. I can help you along this path of integration and connection – we will ride the waves together!

PS – I started a YouTube channel! 🥳 Subscribe here and hit the notification bell while you’re there so you don’t miss new posts! 🔔

PPS – Join the Compass Yoga Community Facebook Group here and sign up for my FREE beginner-friendly guided meditation for sleep and relaxation here.

Do you…?

seek a rewarding morning routine?

need help boosting your energy throughout the day?

have tight, sore muscles?

want to carve out some personal time for yourself?

want to feel strong and relaxed?

need inspiration and motivation in your daily life?

want a physical practice that embodies and enlivens your spiritual connection?

feel curious about how to stretch and breathe mindfully?

know someone who might live to join a free yoga class?

Then I’ve got GREAT news!

Register now for free, live virtual yoga classes!

Learn more about each class offering at the link here:

Can’t make the live class? Find replays in the Compass Yoga Community Facebook Group.

The End

We tell ourselves that endings are scary. Whether it’s the end of a relationship, a friendship, a lifestyle or a job we may resist the end of it. Our mind spins lots of confusing stories about life after ‘the end.’ Who will I be without this job? What kind of person am I to walk away from this relationship? Why can’t I make this work out?


This week’s quote, from an unknown author, invites us to embrace the end. At the close of whatever phase or change we are going through everything will be alright. There will be peace and relief. We will make room for acceptance and surrender. Resistance to change leads to friction and suffering.

Changes afford us opportunity for growth. After emerging from the end, or a change, we stand at a new vantage point with a clear perspective and a different way of looking at things. Our quote this week offers me solace, in many regards, and I am hoping it gifts you with thoughtful reflection, too. If you feel like you are about to turn a blind corner, and you are looking for something to hold onto, then embrace the change and lean into it. I suspect it may lead to relief and reward.


Register now for tomorrow’s Summer Celebration Yoga event at the link below:

Summer Celebration Yoga Registration

Stretch, breathe, welcome summer, reflect on life’s rich possibilities and spend quality time with yourself. I hope to see you in class!

Summer Celebration Yoga

Sign up for live yoga with me this Saturday, June 19th @ 10AM (est)!

Is anyone else really, really looking forward to this weekend? I do my best to appreciate each and every day, but sometimes it’s hard during a busy work week. I grow impatient and urge a few days to fly by. And it feels especially hard this week with so many wonderful celebrations to look forward to during the weekend!

Saturday June 19th is Juneteenth – the celebration of the official end of slavery, two and half years after Abraham Lincoln signed the Emancipation Declaration. Juneteenth is now officially a national holiday – an overdue recognition that will help refresh our focus on past ills and current injustices, so that we may eradicate these systemic issues forever. Most importantly, the day invites us to celebrate the strength and vibrancy of the Black communities in our nation. 🖤 Happy Juneteenth!

Sunday June 20th is Father’s Day – don’t forget to pick out a card or a gift, make a phone call or spend quality time with with your Dad or the dad-like figure in your life! 👨‍👧 If anything, the holiday is an opportunity to show appreciation for the close and supportive forces in your life, whoever they may be. My dad is incredibly generous and hilarious, and I am looking forward to the opportunity to make sure he knows! Happy Father’s Day!

☀️ Sunday June 20th is also the Summer Solstice – the longest day of the year (in terms of daylight hours) which heralds the official start of the summer season. (The Sun is also representative of the divine masculine/father in astrology. Lots of “Dad” energy this weekend!) The energy of this hot summer solstice gives you lots of momentum – lights a literal fire under your ass 🔥🔥 – to achieve a goal, finish a project or follow through on something you’ve been daydreaming about. Pay attention to the quiet voice that tells you to make a dream a priority – the time to listen is now!

And of course, for all of June we celebrate Pride – an opportunity to support, recognize and advocate for LGBTQ+ members of our community. Happy Pride! 🌈

👉 And I am happy to share that I am adding yet ANOTHER reason to celebrate!

I will be teaching a Summer Celebration Yoga class on Saturday, June 19th at 10AM (est.)

Hooray!! 🎉🎉

I will be donating a part of the event proceeds to the National Black Justice Coalition (NBJC) in observance of Juneteenth and Pride. Our donation will support Black LGBTQ civil rights and empower marginalized communities!!

Take this opportunity to harness the power of the sun and the celebratory energy of liberation and freedom. Treat Dad to some yoga! Cherish your family, your community and yourself. Spending time doing the introspective work of yoga affords you the clarity and peace to step out as your best self – for you and for those around you.

Yoga will make you SHINE like the SUN! Join us ☀️


Manage Your Mood

Have you ever noticed how thoughtful movement and exercise clears your mind and elevates your spirits? If you are present to this sensation then you know it’s really kinda magical. ✨

On the flip side: have you noticed how impatient, achy and withdrawn you feel on a day when you don’t incorporate enough movement? I have certainly noticed, and this is why I have made daily yoga practice a part of my routine for many years now.

Maybe you haven’t thought about any of this before and this is a new opportunity for reflection. 🤔 No matter where you land, I’d like to extend an invitation for you to explore healthy, relaxing movement and tune into the nourishment that your body craves. When you nourish your body it helps relieve your mind and spirit, too.

I offer free virtual yoga classes every Monday that can help set you up for success throughout your whole day! (I also make the replays available in my Compass Yoga Community Facebook group, so that you can revisit and harness that success throughout the whole week!)

Relax every muscle in your body, quiet your racing mind, and spend some quality time with yourself during any of my 3 free classes.

Sign up here for tomorrow’s FREE online yoga classes and learn more about each class – Align, Center & Release – below:

Align Morning Flow

7AM (Eastern)

Welcome to Align: 30 minutes of gentle movement to ease you into your day and help you set a meaningful intention. We explore breathing exercises, yoga asanas (poses) and meditative reflection to help us ALIGN ourselves with our best intentions and our highest Selves.

Register for Align.

Center Afternoon Chair Flow

1:30PM (Eastern)

Incorporate movement into your day with Center – a 15-minute Chair Flow

This class is great for all ability levels! Whether you are chair-bound or working at a desk all day, this will help you get some blood flowing and clear your mind before you dive back into your day.

Perhaps you had a great morning with a clear sense of purpose and boundless energy…but then life happened. 🙃 Work, parenting, chores, Mercury retrograde… something may have knocked you out of peaceful alignment and into a tailspin.

Come back to yourself with Center. This quick class is designed to give you a grounding break so that you can face your day feeling refreshed and ready.

Register for Center.

Release Evening Flow

8PM (Eastern)

Unwind and get ready for sleep with Release – a 30-minute evening flow.

Enjoy a gentle flow to ease tension and soothe your body for a restful night! This class incorporates asana (poses) pranayama (breathing exercises) and meditation.

You’ve worked so hard all day and now you have earned a treat: deeply relaxing and soothing self-care in the form of feel-good yoga poses and gentle encouragement to Release what is no longer serving you.

Register for Release.

I look forward to seeing you in class!!

❓ Questions? Comment below or email me @

👉 Don’t forget to sign up for my FREE guided meditation (it’s beginner-friendly!)

👉 Join my Compass Yoga Community on Facebook.

👉 Follow me on Instagram: @ compassyogawithkristen


I love Emily Dickinson’s imagery of hope as a bird. I can hear birds chirping outside my window now, as I type this. Something about birdsong is truly uplifting! 🐦

Sometimes hope can feel as light and ephemeral as a feather in the wind. It can feel hard to grasp and tricky to hold onto. But if hope were any heavier, then it might not feel as great when it perches near our hearts and flits among our souls. Our job is to trust that hope is just as available and weightless as it needs to be, and to listen to the birdsong when we are blessed with it in our lives.

Here’s to trust and faith in the mysterious workings of the universe. 🌌 There is always hope!

Sign up HERE for my free guided meditation for relaxation and sleep. It is easier to feel hopeful when you are refreshed and relieved! Give it a try and let me know what you think. 🙂


Yoga Outdoors

Intoxication with color, sometimes subliminal, often fierce, may express itself as a profound attachment to landscape.

Ellen Meloy, The Anthropology of Turquoise: Reflections on Desert, Sea, Stone and Sky

Rolling out my mat in the grass for an outdoor yoga practice has felt natural to me from the very beginning. (More comfortable than a studio ever has, in all honesty.) I know it all comes down to personal preference, but for me: yoga outside is the ultimate!!

Yoga on a lunch break at a garden near work!

This is why I am SO excited to be teaching outdoor yoga, on a farm, later this month!! If you are local to New Jersey then I hope to see you there! More details below.

My primary yoga teacher, Lesley Fightmaster, released beautiful HD videos each week of herself teaching yoga on the beaches of southern California. This got my gears turning. Why limit myself to a yoga practice in my dusty home, or in a dark studio, when I could hit the sand instead? Or the grass? Or the wood planks of a quaint garden gazebo? I began traveling everywhere with my mat, often using my lunch breaks at work to scout out the next lush, vibrant, out-of-the-way space for me to post up and reset in the middle of my day through some yoga poses and mindful breathing.

Now that the weather is turning mild again you can expect that I will be prowling around for the best yoga spots again! And oftentimes the best spot is the backyard – simply as a matter of convenience. Yoga doesn’t have to be grand or fancy, and you can definitely gain a new appreciation for your own space through the lens of outdoor yoga.

Last night I finished reading The Anthropology of Turquoise: Reflections on Desert, Sea, Stone and Sky by Ellen Meloy. (I highly recommend! 👍) The entire book is an invitation to look at nature, and all of the natural forces, with reverence, awe and humor. Full appreciation of nature is about taking on new perspectives and engaging all of your senses.

For a homebody surrounded by the familiar or a traveler exploring the strange, there can be no better guide to a place than the weight of its air, the behavior of its light, the shape of its water, the textures of rock and feather, leaf and fur, and the ways that humans bless, mark or obliterate them. Each of us possesses five fundamental, enthralling maps to the natural world: sight, touch, taste, hearing, smell.

Ellen Meloy, The Anthropology of Turquoise: Reflections on Desert, Sea, Stone and Sky

It’s hard for me to imagine a better way to channel healthy “intoxication with color” than to practice outdoor yoga. Great news – I’ve scouted out a new place for us to roll out our mats together, yay! 🎉🎉

Join me for Farm Yoga & Volunteering @ School Lunch Organic Farm in Hackettstown, NJ on Sunday, May 22 @ 10AM. Registration/Information link below.

Feel the warm sun and the tickle of a light breeze on your skin as you lay in savasana on your mat. See the green of grass and plants, the blue of sky, the rainbow of mats spread around on the ground. Smell the dirt, and hear the call of birds, the breath of the wind. And then who knows: take home a veggie seedling while you are at the farm and then taste the earth transmuted into tomato flesh after you nurture your garden into fruit! 🌱🌈🌿

I would love to see you there! *Sign up soon – spots are limited!*

I’m curious: Where do you like to do your physical yoga practice? Or – better yet – where would be your *dream* location to practice yoga? Let me know in the comments below!! 👇

PS – Do you need help unwinding from your day? Let me help! Sign up for your free guided meditation here. 🎯

Another lunch break yoga set up

Let it go.

I come back to this Caroline Myss quote time and time again – I’ve been sharing it in my free yoga videos this week, and I thought it was important to share it here with you, too.

(Remember – you can join my Compass Yoga Community on Facebook and meet me virtually for free live yoga each week! And sign up HERE for help falling asleep with my free, beginner-friendly guided meditation. 🙌)

Now, back to our quote….

When you take the bold and brave move to step out of your own way, you make room for your wonderful life, exactly as it is, to play out around and through you. Maybe it doesn’t look or feel too wonderful, and that’s okay – this quote offers a simple invitation to stop adding additional pressure to the situation. The pressure of expectation and control takes you farther from contentment and satisfaction, farther away from wonderful.

The pain and the friction in your life? That’s rope burn, and it comes from clinging too tightly to things that need to be let go of. The only relief from the struggle will come from YOU as you resolve to let go. You can’t change the weather, someone else’s habits, the housing market or bad driving, and you will waste a lot of precious time if you try.

Notice where frustration and disappointment are showing up in your life, gift yourself compassion, and then accept these things that you cannot change.

Follow the simple directive that Caroline Myss has to offer and “Just let go.”

It certainly takes practice. But the price you pay for neglecting this practice is to head down a path that winds you away from wonderful. Gently, as slowly as you need to, lift one finger at a time up and away from your clenching grip until you are ready to release the illusion of control. It is only when you commit to this surrender that you can see the gifts of your life more clearly and dance a little more gracefully through the twists and turns.

Personally, I’m practicing the art of letting go at work a lot lately. It feels way easier to complain about circumstances and heap blame. But easier doesn’t always feel as satisfying or fulfilling. In fact it feels draining. When I catch myself gripping to an idea of “how things should be” I course-correct, reminding myself that things can’t be any other way then how they are…otherwise they wouldn’t be this way! 😉

That might be a lot to chew on, and it might sound really hard. Maybe like wishful thinking. But isn’t it more delightful to wish that these scenes are showing up in our lives for wonderful reasons, instead of wishing these scenes away?

I’ll be curious to know how letting go shows up for you in your life – leave a comment and let me know! 🙂

Don’t forget to join the Compass Yoga Community and try out my meditation, too!

👉 I plan to start offering private one-on-one yoga sessions soon – be on the lookout for an update! 🥳