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Caitlin Pascucci  Founder/Director at @sanghastudio: nonprofit, donation-based yoga studio | embracing community, arm balances, and good hugs.

http://pascucciyoga.com/

Sharing @sarahdiedrick’s videos because she put it all so well 👍🏻
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@pascucciyoga and I are leading a 15 hour Hands-On Assisting Training March 3rd & 4th @sanghastudio North. It’s one of our favorite things and we’re so excited to be offering it as a stand-alone training 🤸🏽‍♀️
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We’ll cover foundations of assisting, how to assist frequent postures as well as more advanced postures. We’ll also be going over how to position your body as the teacher when you assist, types of touch, and much more.
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Training is for certified yoga teachers or those currently enrolled in a yoga teacher training. Click the link in my bio to find out more. Pre-registration is highly recommended. DM me if you have any questions!
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Special guest appearance by Andre the dog.

Happy Valentines Day all.
❤️... Today I’m feeling grateful and incredibly lucky that I get to spend my days with this sexy guy. ❤️❤️

inspired by @sarahdiedrick (the ultimate yin to my yang), #tbt to when Sarah and I were on a retreat in Costa Rica and she wanted beautiful, topless yoga photos and I realized I can embody Gollum...
📷:@allliiibaba

I’m thinking: Andre is so cute with this snow. I’m going to take another photo. “Andre, sit”. .
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Andre’s thinking: um, where’s my treat at?
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Me: ok fine. I grab a treat. Andre sits and looks up at me and perks his ears up so cute...And then rips a massive fart while making eye contact. Thanks buddy.

We’re walking to yoga and so can you! Sangha North at 6pm for Flow! As always, by donation. ❄️❄️❄️

My quads have been super tight lately. As I was playing around at home I found this way to stretch on a yoga wheel. Think: virasana (hero’s pose), but a bit softer. Come into the pose with your legs (so knees bent with the heels moving towards the outside of the hips). As you move into the pose, gently internally rotate the upper leg (the femur bones). As you recline on to the wheel, add a small posterior tilt to the pelvis (the “scoop under”) to lengthen the low back and let your weight come onto the wheel. As you soften, then let yourself kind of settle into the wheel and adjust the pelvic tilt as you want. For me, it feels best when my low back isn’t touching the wheel (it’s actually pretty far away) and the back support is more in the mid-upper back, between the upper ribs and the shoulder blades. This makes the pose not be a deep backbend, more a supported variation of virasana to get deep into the quads. From here, let the base of the skull rest on the wheel (the neck is gently supported this way). It might take a few tries to roll back and forth to find the sweet spot! If you want a nice fold after, hug the wheel into the calves while lifting the hips up.

So much for getting a lot done this morning...I’m just gonna hang out on this dog bed all day instead...

Today @sanghastudio has been open for 4 years. .
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Today has been an incredibly relaxing day reflecting on stories of how today came to be. I want to shout THANK YOU to everyone who has come to the studio — and shout it even louder to the teachers who took a chance on teaching in a new space, to my friends and family who didn’t tell me that it was a bad idea to quit my job, and to those who listened and helped brainstorm how to make it all work. I have been reflecting on the 2 specific moments that got really, really hard and when I wanted to close because it would be easier. I remember when I told myself that I don’t think I’m going to start teaching yoga because I don’t want to teach on the weekends but then @bettyriaz told me that she doesn’t teach on the weekends either so that just means you work harder during the week. I’ve been replaying the exact moment when I was 25 and @kevangale gave me the idea to open a yoga studio and then when @jjamieanne told me where to find a space and then how 2 days later @amberrlinaa and I found it and then we opened 3 months after that. And then that first person came! And they are still coming!! Today is our 4 year anniversary and I’m celebrating by taking the day off and spending it at home. Honestly, I never thought that would happen. To reflect on the team we are building and knowing that Sangha is not my business but a business that our community of teachers, volunteers, growing management staff, and students is able to keep going is a bit breathtaking. Sangha has become a living, breathing, thriving business. Thank you will never be enough, but I’ll start there — thank you everyone. I am so grateful for you and your support and I love you. .
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📷: @allliiibaba 2016 throwback from Costa Rica, on retreat with @sarahdiedrick

I ordered this book after speaking at the @dreamgirlfilm showing last week at @lululemon (the author was featured in the film). Wanted to share because it has some really, really awesome prompts and exercises for anyone looking to start a new business and gives a super well rounded scope of the various aspects that go in to starting a business as well as highlights some of the things that tend to get forgotten. As someone who has gone through that process, it was a nice reminder of what can still be done and a review of what’s been done so far. If anyone is interested, I’m happy to lend it out 📖
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side note: I think that the main content of this book isn’t just for women, it’s for entrepreneurs in general.

This is Andre. He’s a rescue from South Carolina. He’s 5 and I have no idea his history. Since he arrived in VT 2.5 months ago, he’s been lounging hard at the studio and figuring out where all the best treat places in town are (so far @leunigs_petitbijou wins by a landslide). He was a foster and now he’s my squishy baby. Here he looks super cute (because he is), but also because he’s patiently waiting for breakfast 🍳 His rescue photos showed him with swollen skin, collar marks, and what looked like bite wounds on his face. @passion4pawsvt does incredible work bringing dogs up from high-kill shelters down south. Their foster-to-adopt program gave me comfort and space to see how I could care for a dog while also doing everything else in my life. So glad this baby is here to stay. Thanks to everyone at the studio for making him feel extra loved too ❤️❤️

Just finished teaching the last class in the beginners yoga series at @sanghastudio tonight. One of my favorite things about teaching is seeing the progress and growth from a consistent practice, and that’s exactly what the beginners series allows for straight from the foundations. After class, @kristengrows sent me this photo! We did a private last week to help her learn how to get upside down and look at her! Killin it. A key tip I learned from @jason_crandell — duration, balance, form, not necessarily the other way round. Get comfortable being upside down and building strength, then work on the transitions and the balance, and then move into more the form. Sometimes we get focused on the form that we forget about the strength in the duration. Yay Kristen!! ❤️❤️

You know they’re you’re besties when they blow out candles with mudras in their hands....HBD to @coreygrenier!

Been off social media for a while but this ultimate twin status selfie was asking to be shared .... #duckface #brownducks #atmselfie #bffs #duckfriendsforever #whattheduck #hashtag

@m.stanton3 just posted a great photo of her doing a handstand with a caption along the lines of — I wanted to share something inspirational but couldn't think of what to say in the moment and instead can only think of how this is a photo of me doing yoga from the week on the playground with the kids. .
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Mary, THAT is inspirational and makes me so happy to call you a @sanghastudio teacher because of that. ❤️❤️
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....classes this week....
Wednesday 11/8, 6-7pm Flow at Sangha North and Friday 11/10, 12:30-1:30pm Move & Restore at Sangha Pine

"It's easier to be ignorant and say I don't know about the problem. But once you know, once you've seen it in their eyes, then you have a responsibility to do something. There is strength in numbers, and if we all work together as a team, we can be unstoppable." -Craig Kielburger
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The power of the group is something that will never stop amazing me. Together we raised $550 to aid in the hurricane relief efforts for Puerto Rico from just one class! People donated who came as well as those who didn't. THANK YOU. 🇵🇷 .
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📷:@chase_light_with_me

I love love love surfing. More than I thought I would. When I went to Puerto Rico last year I took a 2 hour lesson and got the worst sun burn I've ever had. It was awesome. We drank from coconuts and explored the island. The people who live on this island are beautiful beings, their happiness from living in the sun is almost contagious. .
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Since the hurricane, there are still many people who don't have access to food. Restaurants have opened up their kitchens and one of the gas companies is donating gas to prepare meals. Funding is needed for supplies. .
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Tonight at Sangha North, @sarahdiedrick and I will be teaching a POP-UP REGGAE FLOW BENEFIT CLASS to support these efforts. 8:30-9:30pm, all donations can be venmo'd to me (@ Caitlin-Pascucci) and I will direct venmo the organization tomorrow. .
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237 North Winooski Ave. Burlington VT.

nom nom.

I'm reading more of The E-myth this morning....and reflecting back with @b_lilien about how ridiculous the beginning of our work relationship was (and I guess still is sometimes). The first week she was hired, I went away on vacation. Why? Because it's always a good idea to hire someone and instantly leave (ha! terrible timing). As a first task, I say "just organize the office". Easy. Little does she know is that I save EVERYTHING. Because you never know when you're going to need it! Little do I know is that when things get thrown out and I don't know what they are, it causes instant panic. Oh, and giving up control, that too. To confirm she's being a great new hire, she starts sending me photos of her "organizing and cleaning out" the office. And I feel like I'm dying inside. I'm pretty sure I responded by telling her to not throw anything out until I'm back. Ha! We still laugh about it today. The best part: the ONE thing she did throw out, a "yoga is" art display from a member party, I've probably brought up like 5 times to her since! "Hey, where is?....oh, right. Never mind" And now I'm pretty sure she only throws things out if she knows she can hide it from me (Britt, I know you do this...) .
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The book talks about "The Entrepreneur" and "The Manager". It's this idea that we have different parts in us and they all need space in order to run a successful business. It says that the manager is the one who buys stacking boxes and labels them and organizes them. They love neat, orderly things. All the while the entrepreneur is constantly coming up with new ideas and methods and looking ahead. It says that the manager runs around after the entrepreneur to clean up the mess, but that without the entrepreneur there would be no mess to clean up.
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Reflection is so funny. Today our office still looks like this sometimes, but now it's filled with more labeled boxes, expired snacks (because you never know when you might be that hungry), and lounge furniture for friends. A solid mix of both parts...

There's all these shirts that say "but first coffee...". This morning it was 2.5 hours of yoga followed by coffee and creme brûlée pancakes..."but first yoga..."
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@sukhayogavt has started hosting "Complete Practice" every so often — a class with longer, deeper holds, pranayama, and chanting. Class felt totally open to all levels but also a great way to move deeper if you are looking for an advanced practice.

A full weekend with absolutely no plans whatsoever makes me wanna shout.....hell yessssss

Portable office....

...I believe that our • Y O G A • P R A C T I C E • can provide us with a mirror to see ourselves as we are, to see what we truly know and what we don't know, to see ourselves honestly, directly, and immediately....the never-ending game, the continuous evolution...
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excerpt from "The E-myth", recommended to me by @oconnell.brian — I'd say when "business" can pretty much be interchanged with "yoga" in every sentence so far and it still makes sense, it's going to be a pretty solid read 📚😊

I understand the spring water obsession...@sarahdiedrick // thanks for a fresh supply 💦 @mattyr395 #bottomsup

Good thing I only teach in the evenings, because I'm constantly running late in the mornings with this nugget snoozing....
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Classes this week! .
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Today/Monday: Flow 4:30-5:30 at @sanghastudio Pine (subbing for @kalez14) and Yoga for Beginners 7-8pm at Sangha North (today we will focus on internal and external rotation) .
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Wednesday: 6-7pm Flow Sangha North .
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Friday: Move & Restore 12:30-1:30 Sangha Pine will be subbed by @ejoringer. She'll treat you well :) if you work at Howard Center, come visit us at the Wellness Fair on Friday! That's where I'll be!

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