February's Yoga Practice 💗 Coming Back to What Matters + 3 Ways to Relax Your Nervous System

Published 26 days ago • 3 min read

Hi Reader

Happy February! I just got back from a trip to Costa Rica, visiting family, working a bit, teaching a couple of online yoga classes, and soaking up time that felt really grounding.

One of the highlights was spending a full day at the beach with my mom, grandma, and aunt. The kind of day where time slows down, the sun feels extra warm, and you wish you could bottle the moment. (Bad Bunny's DtMF has been stuck in my head for the last week, too, which talks about appreciating those little moments with loved ones). This month, I'm noticing and appreciating love in all forms (romantic, familial, friendships).

Moments like that bring me right back into my body and my heart. And yoga reminds me of this again and again: joy, rest, laughter, and connection aren’t distractions from the practice; they are the practice.

Feel free to skim through and read or take in what calls to you:

When the world hurts

Alongside all of that beauty, there’s also been a heaviness I can’t ignore.

What’s happening in Iran. In Palestine. The government kidnapping people. The files!?

I’ve felt it deeply and so many emotions. At times I’ve needed to step back, unplug, and just breathe. Yoga doesn’t ask us to be calm all the time or pretend things don’t hurt. Anger isn’t anti-yoga. It’s information. It tells us something matters.

What the practice does offer is a way to stay engaged without burning out and to feel less overwhelmed. We don’t have to do everything or carry everything alone.

Here's a recent post on IG that talks more about this topic. I'll probably recreate this into a blog to live on my site, but for now I'm sharing this:

Reflections on yoga when the world is hurting

We fight injustice when and how we can — and we also rest, connect, and come back to ourselves so we can keep showing up.

🌀 Yoga Tools for the Month: 3 Breathwork Practices to Calm Your Nervous System

Life can feel like a lot. So this month in class, we’re working with simple breath practices that help settle the nervous system and bring you back to center. These are tools you can use anytime; before work, between meetings, or when your mind feels a little loud.

Sama Vritti Pranayama (Box Breath) Inhale for 4 • Hold for 4 • Exhale for 4 • Hold for 4 Repeat for 2–3 minutes. This creates evenness in the breath, which signals safety to the nervous system and helps calm the body and mind.
Humming Breath (Bhramari) Close your eyes and cover your ears with your hands, and inhale through the nose. Exhale slowly while humming (lips closed, gentle vibration). The vibration stimulates the vagus nerve, helping reduce stress and quiet mental chatter. It’s grounding, soothing, and surprisingly powerful.
Dirga Pranayama (Three-Part Breath) Inhale into the belly → ribs → chest. Exhale slowly from chest → ribs → belly. This fuller, more intentional breath encourages relaxation and helps shift you out of shallow, stress-based breathing.

Yoga has helped me:

Notice when I’m fried before I snap, doomscroll, or shut down
Feel anger without letting it run the show (very underrated skill)
Stay in my body when the world feels like too much
Rest without guilt, even when everything isn’t okay
Act where I can, then step back before burnout hits

It reminds me that I don’t have to carry everything at once or alone.

Some days, the practice looks like a full class. Some days it’s three slow breaths and logging off early. Both count.

If you’re trying to care deeply and keep yourself intact, yoga isn’t asking you to be calmer or better. It’s just offering tools so you can stay present long enough to keep going.

🗓 Upcoming Classes & Events

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Saturdays 8AM MST / 3pm UTC

🌴 Costa Rica Retreat – November 19-23, 2026
If you’ve been quietly feeling pulled toward Costa Rica, I’d love to have you join us for 5 days of movement, rest, and ocean air. A $500 deposit holds your spot.

I'm extending the $100 off per person to my email list, so whenever you're ready, just reach out! Just mention you're on my email list for the discount.

More info: yogimaria.com/retreats/costa-rica-nosara/
Brochure: click here to see the brochure with room rates

💬 Affirmation of the Month:
“I can stay human in a hurting world."

Thanks for being here and reading these little notes. I’m trying to keep them honest, grounded, and rooted in real life.

If something here landed for you, or if you just want to chat yoga things, hit reply. I’d love to hear from you.

Sending my best,
🌼 Maria