Yoga with Omar

FINAL POST – I’ll be deleting this account soon.

Removing social media aligns with my focus on shedding what I don’t need and creating more space for what’s truly meaningful. I originally started this page to follow fellow yogis and share my own practice, but stepping away from the digital feed feels right so I can be more present in my day-to-day, teaching classes, attending workshops, and being inspired by the amazing community at YO BK.

Thank you for all the good vibes! If you’d like to keep in touch, DM me so we can connect the old-fashioned way (email, text, etc.).

Pictured: Enjoying a refreshing dip at a recent YO BK yoga retreat in Colombia—just nature and good vibes!

When in crow, eyes forward!

In the last five months of teaching yoga, I’ve found myself reflecting much more than I expected on the concept of balance, or as we explore in asana, sthira sukham.

Teaching yoga is truly an honor and a significant responsibility. It takes a lot of reflection and great mentors to balance ⚖️ the drive to give everything to your students with finding what’s sustainable for yourself while maintaining a sense of lightness and playfulness. It requires humility to accept that some skills will take time, practice, and repetition to develop, and that what seemed easy at first is often more complex than it appears. Yet, it also requires confidence in your own practice and training—to understand that even with much to learn as a teacher, you still have a lot to offer your students if you serve with passion and humility as their guide.

It’s been just five months of teaching, and I’m already seeing both the early signs of progress and the long, lifelong journey of learning and practice that lies ahead. I no longer forget to turn down the lights before shavasana (that was something 😂). I’m better at keeping track of the room, offering some corrections while maintaining the rhythm of the class. I’ve even tried small modifications to the sequence with a mix of success and "oops" moments. I also now have a deeper appreciation for how much more there is to learn, so that over months, years, and decades, I can continue to learn, practice, and share more of this yoga practice.

Throughout all of this, my thoughts always return to balance. Sthira sukham. Where do I need to apply effort (sthira), and where can I relax (sukham)? When should I push, and when should I find ease? How can I keep that balance between guiding students and giving the practice the respect it deserves while preserving the playfulness and room to explore that we all need?

After all, this practice only makes sense to me as a lifelong path, and balance is key to making it sustainable.

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i came to yoga first as a workout, but found that my practice consistently shifts my perspective. that shift in thoughts and emotions transforms my days, my life experience, in unimaginable ways.

this is where my passion to practice and teach yoga stems from, and why i'm so grateful to .bk for having a community where i felt welcome to dive deeper into it. i haven't found any other practice as sustainable, healing, and transformational.

Grounding in Malasana 🧘‍♂️🌿

Who knew squatting in the middle of the city could feel so zen and grounding? In Malasana (aka yogi squat), I find my roots amidst the urban jungle, one breath at a time. It’s not just about flexibility – it's about finding that sweet spot between strength and surrender, even when you're just a few feet off the pavement.

How to Sink into Malasana:
- Start by standing with your feet slightly wider than hip-width apart.
- Slowly lower into a squat, keeping your heels on the ground (or as close as possible).
- Check that your knees and feet are pointing in the same direction.
- Bring your palms together at your heart in a prayer position, using your elbows to gently press your knees apart.
- Lengthen your spine, lifting your chest forward and up and relaxing your shoulders.
- Breathe deeply, finding your balance between effort and ease.

Benefits of Garland Pose:
- Opens hips and groin (great for those long city walks)
- Strengthens muscles around major joints to better support ankles, knees, and lower back (keeping you steady on uneven sidewalks)
- Improves digestion and metabolism (perfect after indulging in street food)
- Enhances focus and grounding (a must in the city hustle)
- Encourages mindfulness and inner peace (because we all need a zen moment)

Squatting down in the city isn't just a physical stretch – it’s a reminder to stay grounded, no matter how high the skyscrapers soar around you. Embrace the earth beneath your feet, find your balance, and let the city’s energy flow through you. 🏙️🌳

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Yoga is amazing, but I'm in Italy, so I'm taking a moment to share pasta happiness.

Balancing in the Big Apple 🍏🗽

Looking at the iconic Manhattan skyline, standing bow pulling pose (Dandayamana Dhanurasana) reminds me that balance is key – in yoga and in life. When you're up in the city that never sleeps, you need to find your inner calm and focus...

How to Master the Pose:
- Start in a standing position, feet together, and find your balance.
- Shift your weight to your left foot and bend your right knee, grabbing the inside of your right ankle with your right hand.
- Extend your left arm up and then bring it forward, parallel to the ground, as you kick.
- Kick your right leg back and up, lifting your thigh and opening your chest, all while staying calm and collected.
- Focus on a point ahead to help with balance, and breathe deeply.

Benefits of Standing Bow Pulling Pose:
- Strengthens legs and improves balance (so you can navigate the subway crowds)
- Stretches shoulders, chest, and thighs (great for shaking off stress after a long day)
- Enhances concentration and determination
- Encourages flexibility and poise (perfect for when life throws you curveballs)
- Energizes the entire body (get that extra pep in your step)

Embrace the wobbles, laugh at the imaginary pigeons, and keep reaching for the skyline. 🌆🧘‍♂️

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Harnessing Energy in Warrior II 🧘‍♂️⚡️

Capturing the essence of Virabhadrasana II (Warrior II), this photo shows the power and precision of finding your lines of energy. Stretching forward with my right fingertips and reaching back energetically with my left hand, this pose embodies both strength and openness.

Sometimes I cue students to imagine that there are two annoying people, one pulling their right hand forward while the other is pulling their left hand back! You get the picture. 🤣

How to Find the Lines of Energy:
- Begin in a wide-legged stance, turning your right foot out 90 degrees and your left foot slightly in.
- Bend your right knee, bending it and working towards a 90 degree angle with the knee above your ankle.
- Extend your arms parallel to the floor, right arm reaching forward, left arm stretching back.
- Engage your core, and open your chest, maintaining a strong and straight line from fingertip to fingertip.
- Gaze over your right fingertips, keeping your face relaxed and your breath steady. Pretend you’re calmly ignoring the chaos around you!

Benefits of Warrior II:
- Strengthens the legs and ankles (because who doesn’t want legs of steel?)
- Opens the chest and shoulders (perfect for superhero capes)
- Enhances concentration and focus (great for ignoring life's distractions)
- Builds endurance and stamina (so you can hold your ground in long lines)
- Encourages grounding and stability (stay cool even when your WiFi drops)

In Warrior II, it's not just about the physical pose but the energy you create and harness within it. Each reach and stretch connects you deeper to your practice, reminding you of the strength and grace within. Keep focusing, keep finding those lines, and keep opening up to new possibilities. And remember, if you can stay calm with imaginary people pulling on you, you can handle anything! 🌟🧘‍♂️

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Mermaid Pose in the Urban Jungle 🌆🧘‍♂️

Because who needs a beach when you have concrete and bricks? 🧱🖤 Bringing a little magic to the cityscape with Mermaid Pose, proving you can find your zen anywhere!

How to do Mermaid Pose:
1. Start in Pigeon Pose with your right leg forward, knee bent, and shin (sort of) parallel to the front of the mat.
2. Bend your back knee and reach your left hand back to grab your left foot or ankle. Try not to look like a contortionist in a pretzel factory.
3. Slowly bring your left foot towards your elbow, creating a crook for your foot to rest in. No crooks? No worries—grab a strap!
4. Reach your right arm up and over, clasping your hands or using a strap if needed. If you look like a tangled mess, you’re doing it right.
5. Open your chest and gaze forward or up, breathing deeply into the stretch. Try not to think about how much more comfortable this would be on a beach.

Benefits of Mermaid Pose:
- Deepens the stretch in the hip flexors and quadriceps. Feels, all the good feels.
- Opens the chest and shoulders. Feels like freedom.
- Enhances flexibility and balance. Or at least makes you look like a pro.
- Strengthens the core and glutes. Because abs and buns of steel. 😆
- Cultivates focus and mindfulness. Mostly on not falling over.

Who needs soft sand and waves when you have concrete and brick walls? Embrace the urban grit, laugh at the absurdity, and remember: yoga is what you make it. 🌟🧘‍♂️

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Finding Depth in Ustrasana 🐪💫

Ustrasana (Camel Pose) is one of my favorites, but it definitely gives me all the feels. This heart-opener takes me on a journey every time I practice it – from vulnerability to empowerment, and everything in between.

How to Dive into Camel Pose:
1. Start by kneeling on the floor, knees hip-width apart, with your thighs perpendicular to the ground.
2. Place your hands on your lower back for support, fingers pointing downwards.
3. Inhale deeply, lift your chest, and start to arch your back.
4. Slowly reach for your heels with your hands, one at a time, keeping your chest lifted and hips pressed forward.
5. Let your head drop back gently if it feels comfortable, or keep your chin tucked for neck support.

Benefits of Ustrasana:
- Stretches the entire front of the body, including the chest, abdomen, and quadriceps
- Strengthens the back muscles and improves spinal flexibility
- Opens up the heart chakra, fostering emotional release and balance
- Relieves tension in the neck and shoulders
- Boosts energy and combats fatigue

Camel Pose teaches me to embrace discomfort and trust the process, reminding me that growth often comes from stepping out of my comfort zone. It's a pose that challenges me to stay present, breathe deeply, and let go of what no longer serves me.

Here's to finding depth in every practice and embracing the beautiful journey within. 🌟

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