Body Scan Meditation with Steph

Want to meditate?

Meditation is a process to be more still in the mind. It can create a sense of stillness and calm, away from the stresses of life. There are no expectations with meditation, you do not need to sit completely still or have an absolutely still mind. Life is much more complex than that and meditation understands this. All we are trying to achieve in meditation is a slowing of the mind. A great way to begin meditating is with a guided meditation. Here are two videos by Kali's owner Steph to help you on your way!

If you are interested in learning more about meditation, why not try a slower yoga practice such as Yin, Restorative or Nidra to introduce you into a quite space? 

The Gift of Yoga | by Steph Wall

What yoga gave me. 

By far, the best thing that has ever happened in my life is yoga. It saved me. This is how. 

Yoga gave me my body back

When I first stepped on a mat at 19, I was physically and mentally deteriorating. I didn't realize at the time but looking back, I see how small I was. My shoulders slouched, my skin was dull, my head hung in worry, anxiety, fear and stress. My hair lost it's lustre, my heart lost it's vigour. At such a young age the years of built up stress from zero confidence, zero self worth, zero self love, dumped onto a pile of regrets took it's toll mentally and also physically.  It's no wonder I developed a disease in my back. I carried a heavy load for a very long time. My back finally collapsed on me at 23.  Three doctors urged against me to do my yoga teacher training, which was five days away, but I was still pushed to stay with my practice. I mentally gave the doctors the middle finger, tossed my prescriptions for painkillers, listened to my gut and hopped on that flight to Nicaragua for my training. 

Although I saw the affects of yoga from the moment I first started, the real excavating began during my training. I did three hours a day of practice without being able to do a forward fold. But I still did it. 99% of the time in the back corner with tears in my eyes but I still freakin' did it. I wonder what would have happened if I took my doctors advice and popped pills, refunded my teacher training and became another person that goes through life with back pain. 

Yoga gave me the strength mentally to take control of my body, face my challenges, and chug along with my very imperfect, wonderful body. Not only can I wake up and fall sleep without pain in my back, my skin glows, my hair shines and curls into a crazy mess, my heart pumps fuller and harder, my lungs expand wider. 

Yoga gave me the chance to be me again. 

For many years I floated through life not sure of who I was. I allowed myself, as many of us to, to be defined by what others thought of me. People said I was shy, so I became very introverted. I got made fun of for my skin colour and big eyes so I forever avoided mirrors in shame of what I looked like. I was told I wasn't funny so I stopped making jokes. The list continues. Yoga however, allowed me to discover who I was. Actually, It forced me to. It chiselled and chipped away at all the layers of who I believed I was, until I was faced with the inner, deep, buried, chunk of gold which is me. 

The process was ugly, ungraceful, and hard. I cried many times on my mat, I've had to run out of the studio to throw up during practice, I have dealt with inner anger, resentment, frustration and many more ugly things on my mat. But I discovered who I really was. The first time a teacher offered up “letting go with every exhale” I was like really? I can let of my junk just by breathing? I'll tell you, I let go with every damn exhale after that. 

As I exhaled I found a new space that needed to be filled. The tiny speck of gold that was at the core of my being began to grow and filled all the empty spaces. I didn't know who I was until I was ripped apart, chewed up and scattered all over my mat during this thing called Power Yoga. For me, only once the bits and pieces of who I thought I was were laid out in front of my eyes, did it become clear. The gold was put back together into something brighter and strong, and all the rest was taken out with the trash. 

Yoga allowed me to be the most imperfect person on the planet. 

Yoga gave me power.  I quickly discovered that who I was on the mat was who I was becoming off the mat. I liked yoga a lot initially because I found it was the only place where my monkey brain would shut up. It was the only place I found quiet in my chaotic world. It was the only place I was relaxed. Without even trying, I saw this transcend into my daily life. Slowly, this calm and peace carried on with me after practice, longer and longer until (after a couple years) I found that there was no difference to who I was on or off the mat. Once I allowed myself to calm down and de-stress, the fun began. Who else could I become in the studio? What else could I create? If I could be powerful, strong and steady on my mat, could I be that person when I left? Damn right I could! I could be a fierce warrior, a steady tree or a still lotus in the studio, and no one said I couldn't be that after I rolled up my mat. So I became that. I found the power to take control of who I was and I allowed myself to live out all the great qualities I found in myself as I breathed, stretched and sweat. 

I'm not trying to make myself sound tough and awesome. I fall a lot in practice. I fall a lot in life. I cry on my mat sometimes. I cry in my bed a lot.  Sometimes I don't know how I'm going to make it through practice. Sometimes I don't know how I'm going to make it through the day. I get scared, feel vulnerable, and doubt myself, as I do also in my daily life. But what yoga gave me was a nod to carry on, keep my chin up and keep moving. Yoga gave me life. It gave me the power, strength and confidence mentally, emotionally and physically to experience all that life has to offer. With passion. With vigour. With courage. With audacity.



These are the most amazing balls. I am no calorie counter and I am no vegan however I can assure you that these balls are so healthy and delightful you will end up making them weekly, like I do! They are quick, easy and filling.

I do not like being told what to do, so I do not follow recipes. However I have attached the two recipes I kinda, sorta, very loosely follow to make sure I don't end up with bad balls. Something that is not on the recipe that I always add is Neat Nutrition Protein powder. 

Enjoy your yummy balls! 



– 1 cup of desiccated coconut

– 1 cup of almonds

– 1/2 a dozen medjool dates

– 4 tablespoons of cashew butter

– 2 tablespoons of raw cacao

– 1 tablespoon of coconut oil

Start by putting the almonds and coconut in a food processor and blend for a minute or two, until a flour starts to form. Then add the cashew butter, coconut oil and cacao blending for a few seconds before slowly adding in the dates.

Continue to blend until everything has been combined together to form a sticky mixture. This mixture can then be rolled into balls and covered in more coconut and left in the fridge to firm up for an hour or alternately you can enjoy it with a spoon straight from a cup, or be like me and eat it straight from the blender! Either way you’ll love it! If you can resist not eating the whole mixture then keep the remaining bites in the fridge in a container.



They also only take 3 minutes to make and require almost no washing up, which is always fantastic!

Makes 15 – 20 balls, depending on size

– 1 cup of medjool dates

– 3/4 of a cup of almonds

– 3/4 of a cup of walnuts or any other nut

– 2 tablespoons of chia seeds

– 1 tablespoon of coconut oil

– 1 tablespoon of hemp protein powder

– 1 tablespoon of raw cacao powder

Start by placing the almonds, walnuts and chia seeds in your food processor. Blend for 1 minute, until the a flour forms and the nuts have crumbled.

Then add the remaining ingredients, pitting the dates before adding those. Blend for another minute until a stick dough forms.

Use your hands to roll the mixture into little balls, place in a bowl and store in the fridge.

Bite and enjoy! Just try not to eat them all at once!

What is the Core?


What do we mean when we say "core"?

Everything stems from your centre. Who you are, what you do, all that makes you unique starts from the very core of who you are. Our movements should be the same! Therefore, we define the core as the centre of our body, that which encompasses the area around the spine. 

When we take a deeper look at the anatomy of the core we will see that it’s much more complex than thinking it’s just our 6 pack muscle, or rectus abdominus. When we peel back that layer we also see that the transverse abdominus, pelvic floor, diaphragm, multifidus and obliques all play a big role as well, along with a few others. 

Why should we care about moving from the core?

Because this allows us to move with efficiency and in a way that keeps the spine safe. By having an awareness and access to these muscles we can properly stabilise the spine to take us safely into backbends, arm balances and to flow with grace through our postures. Also, functionally speaking it’s important to have stable core so we can move, run, play and engage in life without worrying about putting our back out. For those of us with back pain, understanding the core and strengthening our stabiliser muscles can really help ease any discomfort. 

Benefits of strengthening your core include:

Improved posture and balance

Help with back discomfort 

Graceful yoga transitions 

Arm balances


Functional movement 


Weight training 

And much more! 


Why is yoga so good for the core?

In yoga we do many postures that help activate our deep core stabilisers such as plank, cobra, locust and side plank. Almost all of the postures require some sort of core stabilisation so it’s hard to get away without doing core in yoga! 

We love and appreciate the core so much we have dedicated an entire class to it called Core Flow. What to expect in this class are exercises designed to help strengthen your center. By combining practices such pilates, ballet and yoga you will be sure to leave feeling strong and empowered in your centre!

Steph Wall Yoga - How to do Sun Salutation A and B

Whatever your level, beginners or advanced, Steph Wall, The Kali Collective owner and principal teacher, takes you through the basics of Sun Salutation A and B.

It's really important to do these poses with integrity and proper alignment - Steph Wall

I get asked all the time how to properly do a sun salutation A and B, so here you have it deconstructed! We do this sequence many times over in a vinyasa class, so it's really important to do this poses with integrity and proper alignment! This video is great if you're a beginner but also useful to get back to the basics if you've been practicing for a while.

For weekly opportunities to practice with Steph, head over to our schedule:

Any questions or comments, please email

Steph Wall Yoga - Quick Core Blast

What is the core? All teachers will answer this differently but I believe the core is much more than just your "6 pack abs". It's important for us to have a strong core which requires a toning and strengthening in the front, sides and back of our centre. In this short video we will be working on the muscles that surround the spine to help you feel strong, steady and stable! This video is also great for anyone that may have back pain but please be mindful to take it slow and modify where you need to so you can feel strong and healthy in your body!

Check out our Core Flow and Pilates classes for the perfect core workout:

Any questions or comments, please email

Steph Wall Yoga - Quick Vinyasa Yoga Flow

This one is for everyone with a busy, hectic life... Take your practice where you are: at home, in an airport lounge, your hotel room or in a cottage by the sea on a weekend break! 

You don't need much time at all to get into your body and feel better physically and mentally - Steph Wall

"I often get asked for tips and tricks on how to fit yoga into a busy day. It really is simple, you don't need much time at all to get into your body and feel better physically and mentally. Doing even a few minutes of yoga is better than nothing. So find a quiet space and enjoy this quick 25 minute vinyasa yoga flow in the comfort of your own home!"

For our weekly class schedule to fit your busy life, head over to

And for questions or comments, please email

My disease, my crutch | by Steph Wall

What defines me who I am today, as I live and breath. Pure, raw and true.

Let me tell you about the most conflicting best news I’ve ever received.

A few years ago I injured my back in yoga (I hadn’t been enlightened on this “ego” thing yet), subsequently discovering I had Degenerative Disc Disease. Several doctors confirmed. The x-rays were proof. There I was, five days before my yoga teacher training, unable to do a forward fold and in agonising pain. Not liking being told what to do, I ignored my doctors advice and went to my training. I persevered, I conquered, I eventually folded.

The prognosis was heartbreaking. I was told no more impact. No snowboarding, no running. Oh and this whole teaching yoga thing? I was told to revisit that idea in five years once my back was “better”. I was now at risk of compressing my spine because of the lack of cushion I had between the vertebrae in my low back. But within two years I was physically feeling freakishly fantastic. Pain was minimal, folds were deep, core was strong. So the other day, out of curiosity, I visited a new physio to get a little check up on my back. Although I felt great, I wanted to be sure my discs and spine were happy. That’s when I got the worst best news ever.

“Who the heck told you you have DDD?” he asked after 30 seconds of doing a spinal range of motion test.

“Three doctors confirmed....why?” I replied, curious.

“There is no way you could have Degenerative Disc Disease with this range of motion in your spine. It’s phenomenal. There’s just no way. I’m not sending your for x-rays, if you feel fine, there’s no point.”

I left feeling over the moon. I called my parents right away and I texted my besties. Then I realized something awful with this great news.

Over the last two years, I unknowingly began identifying myself with my disease (notice I even call it my disease, as if I owned it). I let the DDD become a part of who I was. My recovery, proving to the world the healing power of yoga and using my story to inspire others was my thing. Now I was being told there’s no way I could actually have it. I felt like my story was taken from me. I felt like a fraud.

A light was now shone on to all the excuses I made because of my DDD.

“Of course I can’t do inversions, what would happen to my back if I fell wrong?”

“Of course I can get into a deep forward fold, that’s how I slipped a disc because I have DDD!”

“Look at me, I’m the teacher that was told I’d never do yoga again!”

Except now maybe this wasn’t the truth. 

One would think I would feel relief but I did not. I felt confused and apprehensive as I saw all my justifications and excuses fall through my fingers. I felt like I was standing on the ledge of a very deep pool without my water wings on. No floaties now. No safety net.

It’s funny the excuses we bring onto our mats. It’s crazy the excuses we make in our lives. All the crutches we fall back on. My realisation extended beyond the physical as I started to rethink the chunk of me I attached to this disease. Shit, if I allowed this part of me to be associated with a label I had for only two years, what other stories did I let become me? Instead of trying to dig up old bones and find more discoveries, I cultivated one massive piece of wisdom that I chose to carry with me from now on; I am not what I have.

Two things either happened from my physio appointment. Either my diagnosis was wrong the entire time, or I beat my “disease”. Regardless of what the clinical conclusion is, my truth it is this; When I strip away my titles, my stories, my labels, my diagnosis, what’s left is just me. In my most true, raw and pure form.

I went through the pain. I dealt with the challenges and often times still do. I healed through yoga and have inspired others with my story. I know this would not have happened without my injury and for that, I am grateful. However, my past stories are now irrelevant. I want to inspire people with who I am today. That is, a a pain-free body that supports my active lifestyle. Mountains of experience. A dedicated practice. A deep gratitude and respect for my body and it’s limitations. A shrunken ego.

The wisdom I gained from yesterday I speak with my words. My physical and mental strength I gained from rebuilding a broken body and heart. I have many things; labels, stories, relationships, money, objects. But they are not who I am. They do not define me. Alternatively, a lack of what I have also does not define me. What defines me who I am today, as I live and breath. Pure, raw and true.

There’s nothing to be frightened of | by Steph Wall

"We have all been in situations that grant us reasons to be cautious of repeats in our future but I wonder what life would be like if we just lived it."

A very intense concept has been lingering in my mind lately. It wasn't until I began studying about the brain in psychology that all the lose ends of my straggling thoughts came together. I was reading about "phantom limb syndrome" when the text book asked, "How can we feel something that's not there?" Bingo. My thoughts of fear came together.

Lately, I noticed something about myself. I stopped being afraid of things. I'm not saying I'm a big, tough, strong human that fears nothing. I won't even pretend, hell I still hate being alone in the dark. But I noticed that I haven't felt nervous, apprehensive or fearful of things coming my way. Death doesn't scare me. The future doesn't scare me. Fear of failure in any aspect of my life doesn't scare me.  Why? Well, I realised something key that goes hand in hand with "living in the moment". What we are scared of doesn't exist.

You've heard it before but here it is again; the only thing that exists is this very moment. If this is the only second we know we have, why spend it being afraid of something that might happen?

The best example I can use to explain this is relationships. I find that people, myself included, are so afraid of letting any walls down, of opening any doors, because of fear of something that could, maybe, potentially happen. Like getting hurt. Attached. Losing independence. Whatever. But here's what I realized. I was spending so much time and energy stepping away from any open doors and open hearts because of the fear or failure that I was living far from the present. I actually felt feelings and emotions for something that hadn't happened yet. Being hurt didn't exist, it didn't happen, yet I was acting like it was going to, or it already did. Like fearing a breakup when you haven't even started a relationship yet.

Now I know its rational to consider the consequences of certain things and I'm not saying it's wise to live balls blazing with no thought of the future but here's my point. How often do you actually feel the excitement of having massive amounts in your bank account when you actually don't? Or how often do you feel the excitement of falling in love with someone you aren't in a relationship with yet? Probably not that often. So why is it ok to feel scared or fearful for things that might happen in our future? If I could add up all the wasted hours of being stressed or worried about things that never actually happened, I would shake my head. Mark Twain sums it up nicely, "I have lived a long life and had many troubles, most of which never happened."  How much time have you spent worried about something that never actually happened in the end? That's my point.

So why do we chose to be afraid of things? I’m not totally sure. If I had to guess I would say it's because we like to chose the path of least resistance. Better to be afraid of something and do what we can to protect ourselves from it than to live it out and see what happens. We have all been in situations that grant us reasons to be cautious of repeats in our future but I wonder what life would be like if we just lived it. If we used the wisdom of our past to guide us to an intelligent future. I wonder what it would be like if we paid better attention to why certain people come into our lives, to the opportunities that come into our lives, to the doors that present themselves. If we chose to see the positives of the what if's  instead of the scary and let that potential out weigh what frightens us.

The key is understanding that what we are afraid of hasn't actually happened yet. There are many scary things that could happen to us at this very second but it's not. We're just sitting behind a computer reading. Therefore, there is nothing to be frightened of.

How Bali Transformed my Life

And why I chose to do my retreat in Ubud, Bali 

I visited Bali in 2014 when I was doing my advanced yoga teacher training and it rocked my world. I was in a really interesting phase in my life. In a weird “in between”. At this point I knew I was wanting to live abroad, I just didn’t know where I wanted to go yet. I had already left my yoga teaching jobs, my part time job as a care giver and left university (again). I wasn’t really living anywhere, I knew the relationship I was in would be ending and all my things were already packed up, so I arrived in Bali knowing that after my trip my life was going to drastically change. In this “in - between” I was very uncomfortable. Anxiety tore through me as I began my journey into the unknown. I was filled with worry, doubt, insecurities and distrust in myself for what the future was to hold. I questioned everything. Here I was in the most beautiful place on Earth, worrying about the future. But Bali held me so sweetly as I was sick from fear and shedding infinite amounts of tears every night…

There’s something magical about this island. I can’t put it into words. The only other place I’ve felt this is India, Whistler and the Scottish highlands. It’s as if my breath was coaxed into becoming longer, deeper, more relaxed. And yet there’s this buzz in the air like you’re about to spot a fairy. And even though I knew there was medicine in the air, the landscape still managed to take my breath away. The water tastes, smells, feels more clear than you could imagine and it saturates your cells with the most perfect nutrients. Bali demands you to stop and see what is right in front of you. Not ahead, not behind, right in front. Her beauty demands your attention, you cannot ignore it. 

And that’s just the elements. Then there’s the people, and the Balinese know what’s up. You will see offerings everywhere, on the streets, on the statues, they pray to their food, I even saw a ceremony to pray for their motorbikes! What an beautiful way to live, in absolute honour for what we have. And I got to be in the energy of that, of sincere and deep gratitude for life. 

While in Bali, I did some self care treatments that were really transformative. I saw Wayan from Eat, Pray, Love and she gave me herbs, foods and different natural treatments to help me heal. It was a 2 day process of one treatment after the next and ingesting all sorts of teas and eating the strangest things. I got rocked. I also did a 3 day colonics treatment which was actually life changing, and I'm not exaggerating! Years of built up junk, physical and emotional, was cleared from my body. It was an emotional process and I let go, in every sense of the word, and cleared myself of toxins. I left Bali a different woman. 

Being immersed in the sunshine, the jungle air, practicing yoga, ingesting beautiful foods and being surrounded by incredible humans rocked my word. Something changed not only on a physical and emotional level but it went right down to my cells. I came back to Canada different, in the greatest way. And from that place, I made my scary decision to move to Glasgow, which was by far, one of the greatest decisions of my life. 

This island is nothing short of magic, that really is the only word I can use for it. It helped heal me in ways I didn’t know I needed. Everything from the sound of the rain, to the crisp, sweet sun, to my favourite meal, Nasi Gorang, was magic. I promise this won’t be anything short of an experience of a lifetime. I promise, Bali will transform you too. 

There are still spaces left for my retreat! I'd love for you to come. 

  • When: March 10 - 17th
  • Where: Ubud, Bali
  • Investment: $1895 USD - Early Bird Special $1795
  • Contact for more info! 

My 5 Favourite Things to do in Bali

My 5 favourite things to do in Bali and why you should be joining me on my retreat in March! 

Bali is one of the most incredible places I’ve ever been to. My favourite place on the island is Ubud. It’s saturated with the most incredible yoga, food, adventures and shopping! There is a lot to see and do, I promise you won’t get bored! Here is my list of my 5 favourite things to do in Bali. 

  1. Yoga. DUH. How about 3 hours of it a day? Yes please. Vinyasa, Yin/Restorative and meditation while breathing in the alchemic air and soaking our cells in the sweet energy of the Balinese jungle. My favourite avenue for self empowerment and transformation is the practice of yoga. An obvious #1 choice. 
Naya Yoga - 039.jpg


2. Relax in the sunshine. Another obvious one but seriously. March is the perfect time to get away and soak up some much needed Vitamin D after the winter. I feel instantly happier and lighter when I can be in the sunshine and it just so happens that our resort has an Ozone swimming pool and sun beds with our name on it! On the retreat you will have plenty of time to relax every day if you want to lay by the pool with me! Oh did I mention, you get one free massage on the retreat? 

Naya Commons - 006 (1).jpg


3.  FOOD. I love my food and I have to say, I think Bali tops the list for my favourite food on Earth. It’s fresh, clean and prepared with love. The cafes in Ubud are like none other, the smoothies, juices, coffees…soul food indeed! On the retreat all your meals are included and of course options for vegetarian are offered. I can’t wait to get some Nasi Gorang in my belly and have unlimited Kopi coffee at the resort….



4. The healing. I spent a lot of time in Bali healing, which included seeing several different types of healers. I just had to see Wayan from Eat, Pray, Love and YES she rocked my world. I also did some colon hydrotherapy sessions which changed my life. Colonics will not be included on your retreat however you will have plenty of time to engage in many different healing treatments such as spas, baths, steams, acupuncture, qi gong, reiki etc. My favourite place for this is Radiantly Alive . I cannot wait. 

5. Nature. The elements in Bali blow me away. The night rain, the sweet breeze, the rice paddies and bright green fields. I can’t wait to go exploring with you. One of my favourite places is called the Tirta Empul Temple - it’s a beautiful walk and we can participate in purifying ourselves in the gorgeous springs. There’s also an incredible walk I did called the Campuhan ridge, which gives a stunning view of the town and landscape. We will have plenty of time for this on our retreat :)  

Those are my top 5 but a few other things to do include:

  • Shopping at the local markets
  • Cooking classes
  • Offering making classes 
  • White water rafting
  • Bike tours 

There are still spaces left for my retreat! I'd love for you to come. 

  • When: March 10 - 17th
  • Where: Ubud, Bali
  • Investment: $1895 USD - Early Bird Special $1795
  • Contact for more info! 

Steph Wall Yoga - Gentle Morning Yoga Flow

What do your mornings look like? What would your ideal morning look like? How do you start your day? Discover's Steph Wall Gentle Morning Yoga Flow, to help you kickstart your day! 

"My favourite time to practice is first thing in the morning to start my day. This helps me get into my body and acknowledge how I'm showing up, physically and mentally on that day. Here are some of my favourite yoga poses to do first thing in the morning. It's a slow, sweet vinyasa practice full of love to get you excited and energised for your day!"

If you have any questions, email

10 Tips to strengthen your Home Practice


The end of the year is a busy time for all of us, with all the commitments Christmas entails, and that can often takes us away from our regular yoga practice at a studio with a teacher.

It can be frustrating to let go temporarily of that precious mind-body time in our week, but we believe a flexible approach to self-care is key to keep grounded throughout this period and beyond.

Steph Wall, owner and principal teacher at the Kali Collective, has put together for you her 10 best tips to help strengthen your home practice and navigate the end of the year busy-ness peacefully.


For years I struggled with maintaining a home practice. I made a million excuses, such as I didn’t have the space, I didn’t know what I was doing or I didn’t know how to do it right. But after discovering these techniques, I slowly created a strong home practice. Now I wake up early every morning to move in my own way. During this time, I find my balance, my grounding and my strength to set me up for a beautiful day. This is also where I create sequences to teach during class. This alone time where I can express myself fully. The creativity that arises from my home practice is staggering and exactly what I need to be able to share my practice with others. 

10) Find a quiet place. Set yourself in a place where you know you won’t be interrupted. I prefer to set my mat at the end of my bed rather than in the living room because I know no one will bother me in my room. Finding a quite space is vital for me, otherwise I have the constant worry of being interrupted during my private practice. 

9) No distractions. Phone off. Tell your roommates or family members you need this time for yourself and can’t be bothered. Make it clear to others and to yourself that this is alone time for you. 

8) Music. Set a playlist that you know you can run for a while without wanting to change the song. For me, music has always been my escape. Whether it’s the Nine Inch Nails or Bon Iver,  when I practice with my favourite tunes in the background, I know I’m allowed to wander into my own world.

7) Keep the lighting low. I really enjoy practicing in the near dark, either as the sun is rising or after it has set. Losing that sense of sight by not seeing myself in studio mirrors or even my own body in the light, allows me to just feel what’s going on in my body. What I look like doesn’t matter, as it never really should. 

6) Take advantage of online resources. It’s amazing how many free classes are online. Just google or youtube free yoga practices. Being guided by someone at home opposed to a studio, allows you to create a space in your home that belongs to yoga. This is a great way to get you moving at home until you are able to turn off your computer and move in your own way. 

5) Educate yourself on the basics. This allows you to stay safe. Once you start moving on your own, take the time to figure out the basics. When is it safe to do deeper back bends, twists etc? By trusting and listening to your body, you should have a good gauge of what’s right and wrong.

4) Ditch trying to make a sequence. It is not necessary to have a perfect sequence created in order to practice on your own. Yoga teachers have done hours of sequence training to develop creative, safe ways to move.  For now, maybe consider covering the basics first before making longer sequences. Do one or two poses at a time until you become more comfortable and able to remember a longer order of poses. And if you try something and forget it by the time you get to the other side? Who cares! Do it when you remember. 

3) Keep your practice short. It can seem intimidating to try to create an entire 60-90 minute class on your own. Try setting a goal of moving for just 10 minutes on your own. Once you become more comfortable being your own teacher, you will find that you need more and more time for your practice but let that come naturally. 

2) Trust yourself.  You don’t need to be a yoga instructor to be able to do your own home practice. As long as you know how to stay safe, anyone can practice yoga alone. If you are unsure about a pose, try it, close your eyes and go with how it feels in your body. Your body know’s what’s right or wrong. When you no longer have a teacher there to tell you the correct alignment, you then need to check in with the physical feeling of the pose in your body. If it doesn’t feel right, play around.

1) Stop thinking! Just move. Your practice doesn’t need to be or look perfect. Shut your brain off, forget about being your own teacher and instead do what feels great. Just because you do a warrior 2 every single studio class doesn’t mean you need to do that at home. In fact, take that time to explore other things. Breathe, listen, honour and move.

Take time to develop your practice. Let yourself make “mistakes” and enjoy the expressions that arise within you. 


For those of you who are ready to advance their yoga practice after the festive period, Steph Wall is inviting you to Bali on March 10 - 17 2018, on a very special retreat entirely dedicated to fulfilling your potential. With only a small deposit required at this stage, why not treat yourself with a Christmas present with long lasting effects, well into the New Year? 

Connect to the beautiful energy within | a guided meditation by Hannah Moore

The Kali Collective welcomed a new teacher in September: Hannah Moore!

The beautiful and gifted Hannah is now teaching her Vinyasa 1 class every Monday at 5pm. Come and say hello!

From the very beginning, we were very taken by her guided meditations, so we've asked her to record one as a special gift just for you... Let's connect to the beautiful energy within...

Yoga Nidra | The Practice of Welcoming | By Katie Boyle

Yoga Nidra | The Practice of Welcoming | By Katie Boyle

Yoga nidra has taught me that every feeling we experience has a message. The issue is that we tend to welcome only some of our feelings and reject others. We want the difficult feelings – sadness, fear, judgement, guilt, shame, loneliness – to go away and leave us alone. Yet until we listen to what the feeling is trying to tell us, it will only get stronger.

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An Introduction to Arm Balances & Inversions | By Steph Wall

An Introduction to Arm Balances & Inversions  | By Steph Wall

We flew, we balanced, we fell...

And we certainly laughed too! Remember all those reason we spoke about for wanting to learn arm balances and inversions!? Well, top of the list was to have fun and be challenged! And that's exactly what happened. You rocked it and it's been so fun to see some of you put those tools into practice since the workshop! 
I wanted to do a little write up about the workshop because I know it's easy to forget things. Remember that everything is a progression and we build bit by bit until we are upside down and flying around! 

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