Megan’s Methods: The Work (practices)

Tutorial Tuesday: Half Moon Edition

Megan Zwerlein — Tue, 09 Jun 2026 20:54:10 GMT

If we think about warrior 3 having the same hip positioning as warrior 1 with a different relationship to gravity (standing on one leg) then think of half moon pose (Ardha Chandrasana) as having the same hip positioning as warrior 2, open to the side. A block can be helpful for those with tight hamstrings, to bring the floor closer for the hand to connect, but it can also make balancing harder as it can be wobbly, especially a flimsy lightweight or thin bock. I prefer thick cork blocks, I find them more stable, and isn’t that what we are looking for when using them, stability?

I have been in the industry long enough to witness extensive change. I’ve also evolved my teaching to best serve my (very curvy) aging body, and encourage you to get curious for your own benefit. Even if you are a seasoned yogi, maybe you’ll find a new favorite way to get into or hold this pose.

Warrior 3 in practice

Megan Zwerlein — Thu, 04 Jun 2026 23:59:03 GMT

Tutorial Tuesday: Warrior 3 Edition

Megan Zwerlein — Tue, 02 Jun 2026 20:45:40 GMT

Warrior 3 is a challenging pose because it is physically demanding, needing intrinsic strength of the hips for maintaining a neutral relationship with the spine all while balancing on one leg, which requires glute strength.

What I forgot to mention in the video is the standing leg can bend to any degree that allows you to hold the pelvis square and maintain length in the spine while finding your balance and then straightening it slowly without collapsing that aspect of the pose.

Thanks for joining me with Warrior Three on Tutorial Tuesday! This post is public so feel free to share it with anyone you think would like to practice yoga with me.

As always let me know how you do, what variation you liked the most, and if you have a question, please reach out. See you next time!

Available for iOS and Android

Pranayama Practice

Megan Zwerlein — Sat, 30 May 2026 02:52:55 GMT

Both are three part breaths with one distinciton. Dirgha (deep) is a smooth inhalation pulling the breath deep into the pelvic bowl then filling all the way up the torso. Viloma (against the grain) adds small pauses to break the inhalation into three steps, pelvic bowl, waistline, ribcage. Dirgha will reduce stress response and calm the nervous system a…

Yoga Practice: Putting it all Together

Megan Zwerlein — Thu, 28 May 2026 16:41:51 GMT

A quick warm up leads to a sequence that blends all the topics discussed in the past weeks tutorials: forward folding, psoas strengthening and lengthening, warrior 1 and warrior 2. I guide you through the toughest and more focused sequence then take it a bit faster adding onto with with more poses. Then we take it to the floor for hip mobility and stret…

Tutorial Tuesday: Warrior 2 Edition

Megan Zwerlein — Tue, 26 May 2026 17:58:33 GMT

The hips are the center of our body, where everything attaches directly of indirectly, meaning the position of the hips will effect every other part. I align yoga poses with an understanding of the traditional lineages but also updated for women but also the modern stressed out householders we are. Suffice to say, I like to utilize asana as a way to develop strength and proprioception in more neutral pelvic/spinal relationships to build better overall posture.

So just as Warrior 1 seeks to face both hips forward, Warrior 2 invites both hips to face outward (from the front foot). In both poses the hips want to adapt to the foundation of the feet and to be somewhere in the middle of facing forward and facing out to the side. Bringing them to reach “the alignment” in either WILL build more internal strength in the ROM of your healthy range. That is when you are within your edge and not beyond one (or more) of them.

The energy of the pose, what can be found beyond the body alignment is that of our warrior spirit. In the second pose it is taking a reflection back to all the past battles and how they have shaped you today. Understanding the journey thus far, feeling your strength and wisdom in the present is what will guide you to the next version of yourself with more clarity and ease.

Megan's Methods

Megan Zwerlein — Thu, 21 May 2026 20:59:48 GMT

Well my friends I intended again to keep the practice near 3o minutes, but I guess I will need more practice on trimming it down. Yoga just feels so damn good, short sessions don’t quite get me to that all over feeling of goodness. But I know life is busy and we have a hard time committing to an hour. Maybe I’ll write a whole essay on that statement, I …

Tutorial Tuesday: Warrior 1 Edition

Megan Zwerlein — Tue, 19 May 2026 16:01:53 GMT

See you next week!

Available for iOS and Android

Lengthen and Strengthen the psoas

Megan Zwerlein — Thu, 14 May 2026 16:35:40 GMT

Available for iOS and Android

Let's find and stretch the Psoas

Megan Zwerlein — Tue, 12 May 2026 19:18:51 GMT

Thanks for joining me on the mat, I believe that yoga keeps us a lifelong learner, especially when it comes to our body and that the practice goes well beyond the mat to how we live, and show up in the world, how we are in service to the greater good.

When we take what we learn off the mat out into the world we create meaningful change. I am honored to …

Tutorial Tuesdays: Psoas Edition

Megan Zwerlein — Tue, 12 May 2026 15:19:36 GMT

Today I break down the anatomy of the elusive psoas in the body and the relational aspect it has to the first three energy centers. So one large muscle, effects many aspects of our life. And if we want to comfortably step forward on our path, we need this muscle to be strong AND long. Let me know how this goes for you. This weeks full yoga practice will incorporate these poses and transitions, meet me there.

Available for iOS and Android

Gentle Yoga Practice

Megan Zwerlein — Mon, 04 May 2026 20:14:32 GMT

This practice starts with a seated sequence to deepen into the breath and wring out the spine with twists and open the side body with lateral stretches. Then we move into table top to get the spine moving in flexion and extension. From there we stretch the hips and hamstrings, inner thighs including the psoas muscle, into standing poses into seated stre…

Full Moon in Scorpio: A Restorative Wall Practice for the Wound That Wants to Surface

Megan Zwerlein — Fri, 01 May 2026 23:19:18 GMT

The Scorpio Full Moon asks one thing, your willingness to feel. This is a fully supported restorative practice using the wall as your anchor. We move through gentle pelvic floor awakening, deep core activation and into a complete wall sequence — figure four, Supta Baddha Konasana, wide leg straddle, supported shoulderstand, fish pose and a long Viparita Karani (legs up the wall) to close. Scorpio rules what lives below the surface. Tonight we create enough safety that it can finally rise. Grab a bolster, two blocks and blankets and find a wall. The rest will take care of itself.

Shake Up to Wake Up

Megan Zwerlein — Tue, 28 Apr 2026 02:21:58 GMT

This is a full 3rd chakra practice on identity, personal power, and the courage to become who you actually are. We move through seated warm up, spinal awakening, strength, heart opening, and floor core work into savasana. Eye exercises woven into sphinx pose to regulate the nervous system mid practice.

This is the practice, the “work”. Welcome to the fir…