Suffer From Allergies? Try Yoga.


“Help I can’t breathe! My nose is all congested, my eyes itch and I just want to curl up and DIE!”

Sound familiar?

Yoga is especially important to those who suffer from allergies. For a number of reasons.

Holy Grail #1

Do allergies stress you out? Of course they do! They put a damper on your day-to-day life. Well stress can actually make your symptoms worse. When practiced regularly, yoga can help relieve tension and improve your happiness and well being.

Second The Best #2

It’s a great alternative to outdoor exercise. Especially when airborne pollen is at it’s peak, you kinda want to avoid the outdoors all together. And since yoga is most often practiced indoors, it’s a safe haven!

Three’s Company #3

Yoga many help you with allergy complications, like daytime drowsiness, headaches, and poor concentration. The act of focusing on your breath may help you to improve your concentration and take your mind off those dang allergies for a bit.



Four-ward Fold #4

Certain yoga postures may help open the airways and relieve nasal congestion. If your allergies are acting up try Bridge Pose, Fish Pose or Supported Shoulder Stand to expand the chest and lungs and free the breath.

Give yoga a try and see if it helps drain all that nasty stuff from inside your body. Hot yoga really is the best because the humidity helps us breath and not feel so dried out. Come give it a whirl at Spotted Dog Yoga!

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Insomnia? Try Yoga.


Having trouble falling asleep at night? You’re not alone. Over 3 million in the U.S. suffer along side with you.

Most cases of insomnia are related to poor sleep habits, depression, anxiety, lack of exercise, chronic illness, or certain medications.

If only there was a way to help without having to take so many sleeping pills!

I have good news! Yoga can help!

Ease into a restful night with a quiet yoga practice focused on deep breathing to calm your mind and release physical tension.

Here are some common poses to help lull you into a restful nights sleep.

1. Child’s Pose

1 Minute (10-15 Breaths)


2. Lizard Pose

1 Minute (10-15 Breaths) Each Side


3. Locust Pose

1 Minute (10-15 Breaths)


4. Standing Forward Bend

1 Minute (10-15 Breaths)


5. Wide-Legged Standing Forward Bend

1 minute (10-15 Breaths)


6. Savasana (Corpse Pose)

End this sequence here with Savasana for 3 Minutes


Have more time? Let’s Continue!

7. Seated Forward Bend

1 Minute (10-15 Breaths)


8. Side Seated Wide Angle Pose

1 Minute (10-15 Breaths) Each Side

side wid.jpg

9. Bridge Pose

1 Minute (10-15 Breaths)


10. Legs Up the Wall Pose

3 Minutes (30-45 Breaths)

leg wall.jpg

11. Adept’s Pose

3 minutes (30-45 Breaths)


Good night and sweet dreams ♥


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Spotted Dog Swag


SDY Swag has been popular from the start! Meet Matt Thomas, SDY’s screen printer!

In this video he shows us around the shop where “IT ALL GOES DOWN!” Join Spotted Dog Yoga in Folsom, California for your first class FREE & to get your paws on SWAG from the SDY Swag Company!


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Top 10 Poses For Beginners


Brand new to yoga? Here are the Top 10 Poses you should know to help you feel comfortable in your yoga class.

Click the link below for our ‘Learn Yoga’ Video Series on YouTube!

Spotted Dog Yoga on YouTube

1. Mountain Pose

It is the base for all standing poses and gives you a sense of how to ground into your feet. If you feel like you’re just “standing there” then you probably aren’t doing it right.

Stand there with your feet together. Press down all ten toes as you spread them open. Engage your quads to lift your kneecaps and lift up through the inner thighs. Draw your abs in and up as you lift your chest and press the tops of the shoulders down. Feel your shoulder blades coming towards each other and open your chest.

mountain pose

2. Downward Facing Dog

Downward Dog is used in most yoga practices and it stretches and strengthens the entire body.

Come on to all fours with your wrists under your shoulders and knees under your hips.  Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back. Press firmly through your palms and keep engaging your legs to keep the torso moving back towards the thighs.

downward dog

3. Plank

Plank is a great way to strengthen the abdominals, and learn to use the breath to help you stay in a challenging pose.

From all fours, tuck under your toes and lift your legs up off the mat. Slide your heels back enough until you feel you are one straight line of energy from your head to your feet. Engage the lower abdominals, draw the shoulders down and away from the ears, pull your ribs together.plank.jpg

4. Triangle

Triangle pose stretches the sides of the waist, opens up the lungs, strengthens the legs and tones the entire body.

Stand with your feet one leg’s-length apart. Open and stretch your arms to the sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees. Engage your quads and abs as you hinge to the side over your right leg. Place your right hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the ceiling. Turn your gaze up to the top hand and hold. Lift up to stand and repeat on the opposite side.


5. Tree

Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.

Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.

Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg and keep your abdominals engaged and shoulders relaxed.


6. Warrior 1

Warrior poses are essential for building strength and stamina in a yoga practice. They stretch the hips and thighs while building strength in the entire lower body and core.

For warrior one, you can take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward 75 degrees. Lift your chest and press your palms up overhead. Step forward and repeat on the opposite leg.

warrior 1.jpg

7. Warrior 2

Warrior 2 is an external hip opener and opens up the inner thighs and groin. It’s a good starting point for many side postures including triangle, extended angle and half moon balance.

Stand with your feet one leg’s-length apart. Turn your right toes out 90 degrees and your left toes in 45 degrees. Bend your right knee until it is directly over your right ankle while keeping the torso even between the hips. Stretch your arms out to your sides and gaze over your right hand.

warrior 2.jpg

8. Seated Forward Bend

It’s important to incorporate a forward bend in yoga practice to stretch the hamstrings, lower and upper back and sides.

Start seated with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips. Lift your chest and start to hinge forward from your waist. Engage your lower abdominals and imagine your belly button moving towards the top of your thighs.

Once you hit your maximum, stop and breathe for 8-10 breaths. Make sure your shoulders, head and neck are all released.

forward bend.jpg

9. Bridge Pose

A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body.

Lie down on your back and place your feet hip width apart. Press firmly on to your feet and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as you open up your chest even more.


10. Child’s Pose

Every one needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels.

Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or blanket) and let your entire body release. Hold for as long as you wish!childs pose.jpg

So there you have it. The Top 10 Yoga Poses that every newbie should know. Give them a try and build your confidence as you learn yoga.

Speaking of learn yoga, did you know we have a new class here at Spotted Dog that covers just that? Join us on Tuesdays at 6:30 PM and Saturdays at 4:30 PM for our Learn Yoga classes! Go over the basics, ask questions and get assistance to help perfect that pose you have been working on. See you there! ♥

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Learn Yoga Video


SDY leader & teacher Jennifer Vicari-Cox teaches you how to go from side facing wide leg forward fold to tripod headstand!!

Subscribe to SDY’s channel for more great learn yoga videos!


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Family Yoga


Spotted Dog Yoga is a family studio!

Join the Spotted Dog Kids teaching crew every 1st Saturday of the month for Family Yoga! You will connect with your family on a whole new level! FAMILY YOGA IS A BLAST at Spotted Dog Yoga in Folsom, Ca!

Next Family Yoga is on Cinco de Mayo! Saturday May 5th at 3:00 PM.

Sign up today!

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Bend So You Don’t Break


As humans we understand not everything goes our way 100% of the time. That’s just a given. But as yogis our practice teaches us to bend for balance. Situations arise every day, week, month, and year and our yoga practices help us to get through.

How? Confidence!

It helps us act in our best interest by operating in our highest expression and with an open mind.


Yoga helps us learn a lot about ourselves and how to confront our fears.

Fear to fail and fear to fall.

Face it, when we’re first starting out in yoga we are going to fall, like a lot. But that doesn’t have to stop us. Putting our egos aside, we get back up on the mat and try again! Yes it might be embarrassing, but remember we’ve all been there…

On the floor.

And with each practice, we learn how to balance, and how to hold that pose just so and most importantly, when to breathe. It’s such a basic instinct really. And the beauty of yoga is that it reminds us why it’s so important to breathe and to do it at the proper times.

In life we also fall, and sometimes all the way to the ground. You know, like the well known saying…Rock Bottom.

Can I get a show of hands of how many of you have been there? Same here.

So take all your fears, recognize them and sweat them out. That makes us the people that we are in the future, someone we can be proud of. And while some of those life altering experiences almost broke us, it made us stronger and helped us bend the other way. Even when we were down in the slumps, tears streaming down our faces and holding our broken hearts, somewhere deep down inside, we knew it would get better one day. Because what is life without give and take, but no life at all?

So I give this to you. ♥

While in a physical sense it is good to be able to bend, so as to not hurt ourselves, it is also good to bend mentally. If we allowed ourselves to break, we are not only breaking ourselves but the important ones around us.

So how do we gain that confidence boost?confidence.jpg

Spend time with the ones you love, engage with those in the community, get to know each other and praise one another for all the hard work they put in, big or small. Next time your on a mat, push yourself a little more in that pose you absolutely hate doing because when you conquer that, you can do anything. And when someone next to you finally gets up into a wheel pose all by themselves, celebrate them! Let the world, or room, know that they are a freaken beast! And there, my fellow yogis, is that confidence boost that makes the world go round as well all bend instead of break. ♥

“Only those who will risk going too far can possibly find out how far one can go”. — T.S. Eliot

I bend so I don’t break confidence.

I bend so I don’t break motivation.

I bend so I don’t break relationships.

Why do you bend?


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