Exhale To Evolve Yoga

10/15/2026

I've been quiet here on Facebook the last few months. Life was intense for a while and I was also finishing up this 500-hour Viniyoga training.
I'm proud to say that I graduated last week!

Here's a reflection on my yoga journey over the past 3+ years.

07/20/2026

We've wrapped up Week 1 and are beginning Week 2 of our 3-Week Yoga Journey!

For the past week, people have been joining me for just 15 minutes each morning and/or evening. We spent the first three days exploring axial extension and the next three days working with forward bends.

What has been most rewarding isn't what happened during the practices—it's what's showing up in their everyday lives.

Here's some of what they've shared:

Less back and mid-back pain
Breathing feels easier and less labored
Standing taller with less effort
Improved balance
Feeling stronger
Greater awareness of posture

One participant shared:

"My breathing feels less labored and deeper with less effort. My back, which has been a real problem for me, feels less painful. I am definitely standing taller, with less thought and effort."

Others have shared that they're catching themselves when they begin to slouch, sitting and standing taller without thinking about it, and simply feeling more comfortable and confident in their bodies.

This is one of the reasons I love yoga. The goal isn't simply to do poses for 15 minutes each day—it's to help us move, breathe, and live with greater ease throughout the rest of our day.

If you've been watching from the sidelines and wondering if you missed your chance, you haven't. We're just beginning Week 2, and there's no need to catch up. Each practice stands on its own while building on the last.

If this sounds like something your body could use right now, registration is still open (at no cost). The link is in the comments. I'd love to practice with you. Any questions? Feel free to reach out!

07/15/2026

We are three days in to a three week yoga practice journey-- and it's not too late to join in!

I was intending for registration to close the day before we started, but that's not what my online system did, so I'm just rolling with it!! 😊

It's free and practices are just 15 minutes long. We meet on zoom at 7-7:15 am and 7:30-7:45pm. You can choose whichever time works for you, attend both, or pick and choose based on your day.

Wake up your mind and body in the morning or release tension and relax in the evening.

Lots of new attendees and I'm getting great feedback about the sessions. It's an easy opportunity to get an idea of how yoga can work in your body and life. Comment below or reach out if you'd like more info.

07/09/2026

You don't need an hour to benefit from yoga.

Over the past several weeks, I've been creating something new, and I'm excited to finally share it with you.

Beginning Monday, July 13, I'm offering a free 3-Week Online Yoga Journey.

We'll meet live on Zoom from the comfort of home, Monday through Saturday, for just 15 minutes each day. You can choose a 7:00 AM or 7:30 PM (Central Time) practice—or switch between them if your schedule changes.

These aren't fast-paced fitness classes or complicated yoga poses. Each practice is simple, breath-centered, and designed to fit into real life. Every movement includes options, and we transition between standing and the floor just once, making the practices accessible for many bodies and experience levels.

Our movements will gently address common areas of tension—especially the low back, neck, and shoulders—while helping you move with greater ease throughout your day. Morning practices are designed to help you wake up with more energy and focus, while evening practices help you release the day, calm your nervous system, and prepare for a restful night's sleep.

Whether you're new to yoga or you've been practicing for years, my hope is that these short daily practices become a small, steady anchor in your day.

Registration is free and closes Sunday at noon so I can send everyone the Zoom information before we begin.

If you'd like to join us or have any questions, send me a message or visit the registration link below. I'd love to practice with you!

Ursa Abernathy

06/04/2026

One of the biggest misconceptions I see about yoga...is that people often think yoga is about flexibility.

But most people aren't coming to class because they want to touch their toes.

They're coming because they're stressed.

They're tired.

Their bodies hurt.

Their minds won't slow down.

They're carrying responsibilities, worries, expectations, and the constant pace of modern life.

What many people are actually seeking is relief.

A chance to exhale.

A chance to feel more at ease in their own bodies.

A chance to reconnect with themselves.

This is why my classes focus on mindful movement, breath, and deep relaxation. Yes, we improve mobility and flexibility along the way, but those aren't the ultimate goal.

The deeper goal is helping people learn how to settle their nervous systems, release tension, and cultivate a greater sense of calm and well-being.

One of my students recently shared:

"I'm a confirmed introvert and just even getting to a yoga class with other people I don't know can be a challenge, but it wasn't with Ursa."

That touched me because creating a space where people feel welcomed, supported, and accepted exactly as they are is at the heart of what I do.

Yoga doesn't have to be complicated.

Sometimes it's simply about creating space to breathe, move, relax, and remember what it feels like to be at ease.

💚

05/14/2026

One of the things that’s surprised me most since becoming a yoga teacher is how often people come to class thinking they need to become “better at yoga”…

…but what they really need is a chance to slow down and reconnect with themselves for an hour.

Over time, I’ve watched people sleep better, breathe more deeply, feel less stiff, feel calmer during stressful weeks, and simply feel more at ease in their bodies and daily lives.

And no — most of those benefits have nothing to do with touching your toes 😊

A gentle yoga practice can help:
🌿 ease tension from stress and sitting
🌿 improve balance and mobility
🌿 support better breathing and sleep
🌿 create a sense of calm and steadiness
🌿 help you feel more connected to your body again

Many of us spend so much time taking care of everyone else, pushing through, or staying busy that we stop noticing how disconnected or tense we’ve become until we finally pause. I know that has been my history.

That’s one of the reasons I love teaching this style of yoga. It’s accessible, adaptable, and meant to support real people with real lives — not just the super flexible or super fit.

If you’ve ever thought:
“I’m not flexible enough for yoga”
or
“I’d probably be terrible at it”…

you’re honestly probably the kind of person I teach most often 💛

If you’ve been thinking about trying yoga someday, this is your gentle reminder that you don’t need to be flexible or experienced to begin. Group classes and private sessions available here in Merrill - live and online. 💛

05/06/2026

What if the best thing you could do for your health wasn't a pill, a procedure, or a gym membership — but something you could do gently, at any age, in your own body for yourself?

I've been thinking about this a lot lately. As a local yoga teacher, I see people come in stiff, hurting, or just feeling like their body has started working against them. And I get it — that's a real thing that happens as we get busy with life.

But here's what I also know: it doesn't have to be that way.
The style of yoga I teach is called Viniyoga — and it's nothing like what you might picture. No pretzel poses. No hot rooms. No "keep up or get left behind." It's yoga that's adapted to you — your body, your age, your limitations. We typically do one pose at a time, often moving in and out of that pose a few times, then we may stay in the pose for a few breaths. It's easy to follow, and adaptations are available for adjusting to your body.

My own teachers are in their 60s and 70s. They move freely, they're not managing chronic pain, and they're sharp as a tack. That didn't happen by accident. It happened because they've been consistent with practices that have been refined and passed down for thousands of years — and that hold up beautifully in real, lived human experience.

Think of it like maintaining your car. You don't wait until the engine seizes — you do the regular upkeep. Yoga, done right, is preventative maintenance for your spine, your joints, your nervous system, and your stress levels.

If you're 40, 50, 60+ and curious — or if you're dealing with stiffness, back discomfort, or just feeling like you want to move better — I'd love to connect.

I offer group classes right here in Merrill as well as private sessions if you'd prefer a more personalized start. Feel free to message me, or just drop a question below. No pressure — just a neighbor who loves this stuff and wants to share it. 😊
— Ursa Abernathy, RYT-500 Exhale To Evolve Yoga | Merrill

05/02/2026

If you're in Lincoln County, there's a social connection challenge going on in May! Social connection is vital for our health and wellbeing, and there are some great ideas on this list. Find something that you love to do!

Even if you're not local, these are still great for everyone so I'd encourage you to take a look at the list!

It doesn't feel like we've fully recovered since 2020, this might be a good reminder of what is possible!

P.S -- coming to yoga class would fulfill the 'Go to a gym or take a fitness class' activity!

Join us for the 2nd Annual May Social Connection Challenge this !

The challenge is simple and encourages you to do activities with others. Complete 15 activities from our challenge form for a chance to win a $50 Chamber Gift Certificate. 20 will be raffled.

Pick up a challenge form at the Health Department, Social Services, T.B. Scott Free Library, Tomahawk Public Library or the Merrill and Tomahawk Chambers of Commerce.

Learn more about the challenge and download the form at https://bit.ly/LCConnectionChallenge26

04/30/2026

I enjoyed leading a breath-focused yoga session for the local high school on Saturday at their mental health awareness event. It was a great event and an important message!

As I shared at the event, yoga is actually for the mind -- to cease the chatter and create a quiet, one-pointed awareness -- and we use the body and breath to access the mind and achieve that state.
MHS Raise Your Voice

04/23/2026

I'm excited to be leading a brief yoga practice for this event! I love the positive messages that are painted in the local business windows by this group and the work they are doing for our teens!

Come join us on Sunday afternoon - 4/26/26 from 1pm - 3pm at the Merrill High School Jay Stadium!