You may have heard your yoga teacher say, “Rise up rooted like a tree.” It’s one of the most beautiful cues we can offer—not just for its poetic imagery, but for the strength, resilience, and grace it evokes. Trees are wise. They stand firm through seasons of change, offering shelter, oxygen, and quiet wisdom. In our practice, we root to rise—not only to engage muscles and direct focus, but to embody the union of opposites.
The word yoga comes from the Sanskrit root yuj, meaning “to join, unite, or yoke.” Every breath, every movement, every moment on the mat is an invitation to unify body, mind, and spirit. Through yoga, we connect the individual self to the greater whole—to nature, to community, to the universe.
As you reflect on your journey to the mat, consider how yoga has helped you integrate different aspects of your life. Are your thoughts more clearly expressed through your words? Can you access the calm of your practice amid the rush of your day? Yoga shows up in subtle, powerful ways throughout our routines. For that, may we be grateful.
With love,
Natalie
Ujjayi Pranayama
Ujjayi (oo-ja-i) breathing is a powerful pranayama (breath practice) that is often called ocean breathing because the exhales can sound like waves coming ashore. This breath is powerful in your practice as it allows you to focus your mind, equalize your inhales and exhales, warm the body and it enhances oxygen exchange in the lungs.
How to Practice:
- Find a comfortable seated position
- Place your hand a few inches in front of your mouth
- Take a deep belly inhale through the nose
- Exhale through the mouth as if you were fogging your hand, like a mirror
- Practice this a few times to feel the slight constriction in your throat, focusing on complete exhales by lifting in and up of the diaphragm
- After some practice, close the mouth and exhale through the nose with the same throat constriction and upward engagement of the diaphragm
Teacher Feature: Natalie Duryea
Hi Everyone! Because I craft this newsletter, it feels weird to write this portion in the 3rd person. I’m honored that I was selected to introduce myself this month. I began my yoga journey while I was in the marching band in high school. We incorporated light yoga as a nice warmup to our performances. From there, I practiced off and on until I found a fantastic instructor who is not only a mentor to me but now a close friend. I fell in love with yoga
because it allowed me to regain strength and mobility in my body when a heart condition took me out of regular physical activity. I found that I could control the effort, which allowed me to slowly increase my strength and fitness level. As many of us have found out, we begin yoga for the physical and stay for the mindfulness. I began teaching nearly a decade ago now and have had the awesome experience to teach in several states as my career has moved my family across the US twice. Yoga has allowed me to meet so many amazing individuals!
My personal style is to have fun! I am always honored when people choose to come to one of my classes because I understand how important our time is. Whether it is a vinyasa practice or restorative, I hope that everyone who comes to one of my classes feels welcomed, loved, supported and mentally a bit lighter. I enjoy breaking down poses into more familiar or ‘steppingstone’ poses to allow each individual to build their practice at their own pace. I encourage playing and trying new postures but want to make sure to teach not only how to safely enter the pose but also how to safely exit. My favorite moment in a class is when someone surprised themselves with their own strength and hits a pose that they have been working on or uttered the dreaded words ‘ I could never do that.’ Your asana practice does not have to be fancy or complicated to build the mind, body and spirit connection.
In my life off of the mat, I enjoy a busy, active and creative life! My schooling in chemistry and biology drive my career in global operations for a food ingredients company but also drives my adventures in apothecary and body care items from herbs and flowers grown in my own garden. My other creative outlet is crafting malas and other jewelry for others to enjoy. I play ice hockey year-round and always love when I play against my husband’s team! The love of live music (primarily rock) and relaxing with a good book are hobbies that I’m happy to have passed to my daughter. I love when we can create together as well. Her imagination continues to inspire me and my class plans!
Apple Cider Doughnut Cake
After two trips to local apple orchards, we found ourselves with excess apply butter and cider. This recipe was a huge win and favorite at the house. It was even requested for Thanksgiving! Enjoy with a nice cup of Chai or coffee.
Ingredients:
- 2 1/2 cups flour (I used gf cup-for-cup)
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1 tsp ground cinnamon
- 3/4 tsp ground ginger
- 1/4 tsp nutmeg
- 1/2 tsp salt
- 1 cup apple cider
- 1/2 cup apple butter
- 1/2 cup softened unsalted butter
- 1/4 cup veggie oil
- 3/4 cup sugar
- 1/3 cup packed brown sugar
- 2 eggs
- 1 tsp vanilla
Directions:
- Preheat your oven to 350 degrees
- Mix flour, baking powder, baking soda and spices in a bowl
- Whisk apple cider and applesauce together in a glass bowl
- Using a stand mixer with a paddle attachment, beat butter, oil and sugars together for 2 minutes
- Add eggs and vanilla, scraping down sides
- Add dry ingredients in three parts, with apple mixture added in two parts, beginning and ending with dry ingredients
- Grease a 10 cup bundt pan immediately before adding batter
- Bake for 40-50 minutes
- Let cool 15 minutes before inverting.
Top with caramel, whipped cream, dulce de leche or a melted butter and cinnamon sugar sprinkle.
Enjoy!
Green Witch Column
Tips for using the natural magic of herbs, flowers and essential oils
Salt Pots
Have you ever felt like the energy in your home is ‘off’? Try filling a clean bowl with sea salt and placing it in the middle of your kitchen overnight. In the morning, empty the bowl into your garden or yard with the intention of releasing the negative energy from your home.
Try infusing the salt with essential oils that reflect your intention:
Lavender: calming energy
Rosemary: protects against negative energy and cleanses
Sage: infuses positive energy
Lemon: brightens and cleanses
200 Hr Cloud Nine Yoga Teacher Training
