Do it-ish!

God, there was sweat dripping from the ceiling. The air was thick and steaming.

About 30 people in a well-isolated hotel conference room were breathing deeply. You could feel the unshakeable focus of each one of us.

Fresh air only lingered in when the door opened, and someone took over the place of a finished practitioner. One left, another came.

Peter Sanson, from New Zealand, taught again with patience, clarity and such loveable humor from 6:30 till around 12 midday.

My BF Camilla was staring at me while I was indulging myself into this memory of my appreciated annual Ashtanga Yoga workshop. All she brought up was: Stef, that's so gross.

I just laughed myself away. Camilla joined, and we had our moment. 😂

Honestly, this vibes' hard to explain. And it may sound weird from the outside.

Heat arises while everybody moves individually through their own challenges and delights of the Ashtanga practice. Through the uniqueness of each one, we form this particular sense of a sacred moment of human connection.

I love it. Especially with Ashtanga Yoga teacher Peter Sanson.

It's my fifth year with him, and his teaching's been having a profound impact on my growth to be patient, loving, and respectful with myself.

In the room, while teaching, Peter doesn't speak much. When he does, his words are precise, impactful, funny, and relate to life.

This stuck to me: it's so simple, and you make it complicated. Does it sound familiar?


Why making life complicated?

I've come to feel, there's no black and white, no right and wrong.

There's what-- IS.

Instead of numbing, running away, feeling like a victim, or defending yourself, ever wondered about what if you stay present?

Fear of starting Yoga? Why not try it and see how it feels?

Pain in your body? Why not take care of it?

Broke? Why not dig into your relationship with money?

Unfulfilled in your job? Why not search for your talents?

Exhausted? Why not pause?

No sense of purpose? Why not start seeking?

About to shed tears? Why not cry?

Why not leaning into what is in your life right now and making it a priority to figure it out?

Because connecting with your heart leads to a peaceful, steady, and rooted feeling. And brings so much release, freedom, kindness, and joy into your life.

Try! Do it-ish! 😉
When you need help, reply here!
Ashtanga Yoga and other tools I work with may inspire you!

With SO much love & appreciation ❤️,

Your Stef

P.S.: My email about Peter Sanson from last year you can read here.

P.P.S.: Speaking about Ashtanga Yoga I've got some exciting news for you. FREE CLASS 16 hrs at EUS-SchoolOPEN DAY on Saturday, 29 June in Estoril. Deeply honored to be part of this event. Waiting list only! Mark your spot here!

The reasons for a morning routine

It's about five in the morning.

Stillness surrounds me. I take a deep breath.

Arriving at Zion's bed, I look over him, listening to his little snoring. I smile, and while doing so, I thank life for holding us two safely.

Through my wide open kitchen window, I hear the birds — time to prepare my warm water, coffee, and myself for my moment.

My Yoga mat's waiting. Before practicing Ashtanga Yoga, I sit down, take my first zip of a hot fresh coffee ☕, and write my morning pages. It can be free writing, about gratitude, abundance or affirmation.

I'm okay sharing this with you because I genuinely believe in the richness and sacredness of a quiet morning. And I'd love you to experience it.

Imagine this: outside's still quiet; your mind's resting. A moment that you can dedicate just to yourself. To listen, reflect, set the intentions for a brand new day, and ground yourself in your strength and greatness. 🤩

On the background of your busy life, with a morning routine, you're able to stay present, respond consciously and drive a day in the right direction for yourself and your family.

I'm talking here about five to 15 minutes time to invest in yourself. When you do it continuously the connection you establish with yourself can hold you in positivity, gratitude, and clarity. Over time it'll change the way you approach a day and ultimately your life.

Give it a try and let me know how it turns out for you! Reply here!
Because you deserve this moment for yourself.

Toasting my coffee cup to you, blinking with an eye and saying - have a fab day, << Test First Name >> 😊!

Your Stef ❤️

P.S.: Now I'm off to Peter Sanson's five-day workshop at Ashtanga Cascais. It's my fifth year under his guidance. I love his teachings. Can't wait to roll out my mat and practice, practice, practice.

P.P.S.: A Yoga practice in the morning can be a routine too. You don't always need an hour or longer. Do what you can! Already ten minutes on a regular base can bring you results. Would you like to know more? Say yes, and click here! Hey, it doesn't need to be at five am; at an hour that suits you. ☺️

Feeling frustrated?

When my son Zion began to puzzle, about five years ago, I could well use my calm breath. While I tried to control myself not to help him, he tried and tried piece by piece until he figured it out.

It's a moment like this I realized that anything you want to achieve needs this important ingredient: patience.

I mention this because lately, I've heard some frustration in your words. That your effort wouldn't show results.

I hear you.
I'm a red-head. I lost it in seconds. 🔥😆

Patience I learned through Ashtanga Yoga. Because of injury and circumstances, I got to build up my practice many times in sweat and tears in more than ten years. Just recently I started a new phase. (A shout out to Vera from Ashtanga Cascais ❤️).

It's been humbling me.

And, I've come to understand I can do this thing called life.
With a bedrock of trust, patience, resilience, and joy, I can figure it out, well, everything.
Still in process. And, it'll always be.

Whatever you've begun:
- taking care of your body,
- changing your diet,
- getting in touch with yourself,
- improving your work,
- healing a heartbreak
- creating a new structure for your life
- practicing yoga

allow me to say::

You can't rush your process!

At times it looks like nothing's moving, changing or improving.
Even worse. Doesn't it seem sometimes, you walk backward?

But inside of you, something's started to wake up, break open and grow. Like a seed, you've planted and taken care of. Until it finally cracks through the earth, you don't see the growth process. At all!

Yet, everything you feel and do today will add on to achieve the change you're looking for. Also, frustration and trials that failed.

Do your soul-searching!
Balance between effort and surrender!
Find the best tools for you! (One's Ashtanga Yoga ;))
Focus on the right things!
Stay active! And, have endless compassion for yourself!
The results will show. For sure!

Besides them, you also develop essentials for life: patience. one. and faith, resilience, and surrender. the others.

Need a dose of encouragement, hit reply!

Because I SO love that you're on your journey. And, words can do magic.

Take good good care of yourself!

Enjoy your day 🍀!

Your Stef

P.P.S.: Thank you SO much for taking your time and reading through my email. Greatly appreciate it and would love to get to know about your journey. Replyhere!

P.P.S.: Want to try Ashtanga Yoga? Send me an email! I'd be more than happy to share how it can work for you! 🧘

Do it all!

This is one of my favorite things to do. Leaving home and flowing through the day.

Last Saturday Zion and I, we did just that. Dress, shorts, shirt and Havaianas, Water and some coins in the pocket.

After the farewell picknick in the morning, we spontaneously dropped by at Sara's (Hi Sara!).

Three years ago we met on a climbing occasion. Lasting memories had kept us in contact online until we saw each other again just a week ago at EUS-School inauguration.

There's time for everything and that moment on Saturday was ours to finally connect.

Melting at the pool and nipping some fresh water we talked about life. Of course. I mean, life's, what we love.

When we said Goodbye, she directed me to this message in her apartment.
This is written by a boy called Nkosi Johnson born with AIDS and died with 12 years.

Read it! Take it all in!


How're you feeling about it? Reply here!

I had goosebumps all over.
What an inspiration!

Every day, when I go out and teach or share time with my friends or encounters, I witness such different lifestyles, beauty, struggle and needs, ideas, thoughts and belonging.

You may be at a shallow point in your life, feeling tired and exhausted. Or lost and disconnected with yourself. You may be feeling awesome and still with many questions within you.

Nkosi Johnson's message is a reminder for you, for me, for us all, that there're faith, opportunity, and no limits. 🙌

Most important though is to give all of you; anytime, anywhere with whatever you do.

Because you're so full of life.

With all my love,

Your Stef ❤️

P.S.: When your partner, friend, colleague needs an encouragement forward this email along. Encouraging's powerful!

Wow, what a question!

Listen to this!

"Do you think, I resist to be strong?" a student asked me. 

This question was so interesting I kept pondering it for days 🤯. 

Until I saw Brené Brown's brand - new talk, exclusively produced for Netflix, released on 19 April in 190 countries and 29 languages. 

An absolute MUST WATCH, when you care for yourself, your family & friends, your work and our planet.  

Weaving elegantly and amusingly stories in her talk, Brené draws the red line of her outstanding work as a vulnerability and shame researcher. 

She's found, that being vulnerable is” the most accurate measurement of courage” and the “birthplace of joy, connection, creativity”; that you belong to yourself first and that new leadership is about embedding it into the work culture. 

Sobbing, laughing and nodding my head over Brené's talk, I figured resisting to be strong's so possible. And, that there's another way to go. 

Here's my thought stream. 

I want to think of as being strong in the sense of courage. Speak: being vulnerable. 

Vulnerable - the center of shame, scarcity, fear, anxiety,  uncertainty. 

It's saying or doing something when you don't know the outcome. 

When have you've said the last time - 
I love you first 
I'm sorry, I'll get better 
I need help
I'm scared of 
I'm feeling, that
I'm making the story up in my mind, that
I made a mistake

Yes, I agree. Emotions, you want to numb or in other words "resist". Right?

BUT, opening up and telling your story of who you are, that's when your courage lingers in too. These're all brave actions. 

Belong to yourself first! 
Show up! 
Grow as a human being!
Trust, those who love you! 
Express gratitude!
Be joyful without purpose! 

You see, it creates such an astonishing human field of emotions. I understand you tempt to resist diving right into it. Yet, that's where life blossoms. Take that leap and jump! Show up! 

With my whole heart I encourage you to watch Brené Brown's talk on Netflix 🌟. Here's the trailer.

When you don't have access to it, click here to listen to her talk  "The Power of vulnerability"! Among the most five watched ones on TEDx, it'll be so worth your time.

Hit reply and share with me your most significant insight! Or comment below!

Because don't be afraid to be seen. 

With so much love, 

Your Stef

P.S.: Ashtanga Yoga's a beautiful practice to learn how to be present in an emotional moment. You'll build the strength to be courageous. Every breath you take. Reply to this email and get info about the qualities of Private Teaching or book your session! Group classes every Tuesday & Thursday 12:45-14:15 hrs at Aravinda Yoga Shala, Chiado, Lisbon. You're so welcome ❤️!

P.P.S.: Inspire your family and friends and forward this email! Get some tacos, hang out and watch Brené's talk together! 


Here we go again!

This was a moment printed in my mama's heart. 

We've finally moved houses after months of navigating with a cool head through the current Portuguese Real Estate market. Crazy's the least to say. 

But boy we made it 🤘. Moving under immense time pressure we couldn't bother less about the furniture and boxes that were carelessly stuffed into our new living room — complete chaos. Just the moon threw a soft light into it. I knew we're alright. 

I mean, Zion and I were just happy. We had our small belongings. I set up one bed and the kitchen with the essentials. HOME! 

Zion disappeared in the chaos of the living room. Noticing how quiet it became, I went to find him with the help of the moonlight. No electric bulbs yet ;)!

He made his way through to his toys at the end of a 20 m2 room. I called out his name. Silence. Finally, he lifted his head. They looked at me: his sparkling eyes out of the dark and the chaos 🤩.  

There's us, felt my soul, at the very beginning of a new phase of our path of life (Here we go again ðŸ˜‰). This moment I inhaled. Deeply.  Because I was fully aware of how I arrived here. 

What am I trying to say?

My sensations around that moment with Zion shifted into words when I had the precious opportunity to teach an Ashtanga Yoga session in Jorge Coutinho's coaching program. It was at the end of March this year. 

Jorge often mentioned, "the old Jorge" and "the new Jorge". In between these two human beings lies a path; he made crystal clear.  

When listening to Jorge and summing up my experiences, I've come to understand that this path doesn't exist until you walk it every step.

Along you'll be in the darkness. You'll be with yourself. You'll feel alone sometimes, and face hardship, chaos, and despair. It even may require your grief over a loss; for example, you needed to leave a family member or friend behind. 

And yet, that's the moment life lingers in (like the two stars of my son's eyes). Your vulnerability, your humility, your grace, your understanding, your potential, your strength, your creativity,  your joy, and your love gradually, gradually expand. 

It's all in you, you know. Your challenge's to take step by step and walk from who you are today to the one you sense within you. The outcome you can't control. But you get to choose your attitude, commitment, and actions. That's freedom.

Your path will unfold uniquely and is as precious and essential as any other. Just saying, in case you think you're not worth it. 

I was so glad to witness the participants in Jorge's program. They carried enthusiasm and will to take on this inner work. In all a very energetic, encouraging vibe and a safe environment to express and learn. Loved it. 

Have I already mentioned that a dream came true too? 
I've always been interested in the connections among the knowledge of yoga, coaching, philosophy, psychology, and neuroscience. 

At Jorge's program, we'd planned out the Ashtanga Yoga session after the part of the program, that focuses on the person. The intention was to feel, look inwards with a new perspective and to listen and recharge. 

We'd found with the feedback of the participants that it worked out very well. Here're some points about what I think, Ashtanga Yoga can do for you along your path.  

Ashtanga Yoga 

👉     is not a method. It's a practice on and off the Yoga mat that you can learn and apply throughout your entire life. 

👉     teaches you to listen, to yourself and others. Listening is key, before speaking, clarifying and acting. It's such a valuable skill to nurture.  

👉     demands and requests you to look within you clearly until you've learned what you need to. 

👉     takes care of you.

👉     supports you to release shame and guilt.

👉     builds your will power and resilience. 

👉     breaks open your blockings andlingersyour self-love, worth, and joy. 

👉     embraces and holds you safely, when the path gets rough and raw.

👉     keeps the light high up, when you aren't able to see it. 

Where ever you're in your life, always remember, embrace the dark and look out for the sparkle. Clickhereand let me know, where you're at! I'd love to hear from you.

Because, then I know, I'm in good company. 

With enormous love and gratitude. 
Enjoy Easter! 


Your Stef

P.S.: A sparkle could be a motivation to try Ashtanga Yoga. When you feel, you want to hit the mat, reply to Ashtanga Yoga in a private set-up will support you in your life, wherever you're right now. It's such a generous practice. And I'll bring the coaching tools to help you clarify your questions, doubts, and wonders to build your path step by step, action by action. 

P.P.S.: Current Group Classes at Aravinda Yoga School in Chiado; Tuesdays and Thursdays at 12:45-14:15 hrs. It's a wonderful, dedicated and solid group. We love to welcome you! Write to!

P.P.P.S.: More Group Sessions to come in Estoril.Wait for the drop of information! Subscribe here to my newsletter!

Bring out the best of yourself! (Psst, a glass of wine can help 🍷)

How's it going? 

Well, I'm fighting my hangover today. I can't even tell you the last time I drank a bottle of Monte Velho red wine. From today's headache speaking it must be a while. 

My A-wesome girlfriend Camilla and I started nipping a glass of wine while having dinner and got involved in a conversation. We quickly build it up to a hot steam debate about life and shared stories with wild gesticulating arms (me), wide-open eyes and straight-forward questions. 

Kiddos, by the way, were happily awake too! Our Carnival! ðŸ™ƒ

When Camilla's husband Nuno arrived home, we got the fact, that we totally lost time and had finished the wine realizing tomorrow would be W-W-Wednesday!! Speak: no sleeping in.

Anyway, the uplift of a spontaneous evening like this is so refreshing; I don't even care about my headache. And here's what I'd love to share with you from our conversation on motherhood.

When you want to bring out the best in your child, you'll need to bring out the best in yourself. I mean not only physically (aka looking stunning - and I know you do) but emotionally, intellectually, spiritually.

You'll need to challenge yourself to design the most vivid life and own it from the most honest and comprehensive place inside of you.

It's an ongoing, ever-changing process. There's always something new to discover, explore, work through. And your kid(s) walk(s) along with you and learn(s) by example.

It requires courage, strength and hard work as a sense of self-love and not only the strict discipline to pursue what you love.

And that's, where I think, my regular practice of Ashtanga Yoga, got me on track. To be able to develop this incredible stamina and will to grow and build my path every step along steadily. 

And the most beautiful fact of it all is this: 


Aren't we here to help each other, I'm asking?

I took this wise snippet from the book "Big magic" by Elizabeth Gilbert. It's one of my favorite of all times because it helped me significantly to understand essential insights from my Ashtanga Yoga practice.

I'm curious, *|FNAME|*, are you willing to do better every new day?
How do you thrive? And if it applies to you, how has your Ashtanga Yoga practice helped you so far?

Send me an email to roomformyself@gmail.comand share! 
Because you're needed to "enrich and inform our own lives" - taken from "Big Magic". 

Here's to Wednesdays and a good glass of wine! 

With SO SO MUCH LOVE  â¤ï¸ðŸ™! 
Your Stef

P.S.: When you feel, Ashtanga Yoga and Private Teaching's worth your curiosity say hi! I'm an email away. I'd be grateful to learn about your intention and see how I can help you! Drop me a line:

P.P.S.: Because of such dedicated and adorable students I've extended the schedule for the group classes at Aravinda Yoga Shala Lisbon (Rua Garrett 80, 4°), beginning from March 2019. Here it goes: 

  • 1. Tuesday in a month: LED CLASS 12:45 - 14:15 hrs. 

  • Tuesdays and Thursdays: MYSORE STYLE 12:45 - 14:30 hrs. 

  • School opens 12:35 Hrs

Your first experimental class is absolutely free! Feel welcome! 
Book your class:

how a discovery of a golf course leads to the New Year's resolution 🤔

Hey hey!

As a generous gift, Zion and I spent some days at the Quinta da Marinha Resort in Cascais over the NYE. It specializes in Golf. 

Our curiosity's always big. We took a walk around the marvelous and perfectly clean Golf course. As we like it, we got off track to explore the details. 

The grass, the holes, the obstacles, and these little cars that take the players from one shot to the next. 

The course was almost empty and very quiet. Alone we were left in awe until a car's brakes creaked loudly. A security guard walked up to us with giant steps and a serious face. In Portuguese, he asked us to leave the course and go back to the main ways. For security reasons. 

Ok! I took Zion's hand, walked off with him while explaining the reason. 

As you can imagine, kids don't put up with it. Especially not Zion, who questions everything. I had no more arguments than saying, these are the rules here, and we follow them. 

Zion took his moment to get his head around it. No, he pointed out confidently, the rule is to SHARE. 

That's a statement.

I kept pondering it and came to this conclusion for a brand new year.

Let's 2019 be your year to share, well, YOU!

For becoming a more content and fulfilled human. 

Keep discovering you!
Keep practicing you!

Share all of you first and foremost with yourself. Don't hold back. 
Make it specific! Dig deep! Be consistent!

Express love!
Bring your talents and gifts into this world! 
Find a path through anxiety and loneliness! 
Name your failures and count how often you get up! 
Seek new ways!
Take opportunities wisely!
Dare to do something out of your comfort zone!
Be bold to rise! 
Stay strong and make happenings to you - for you! 
Redefine beauty!
Speak up! 
Know your worth!
Live your joy! 
Show kindness! 
Invest in yourself! 
Keep growing!
And, share! 

Because, it's through our stories, we connect. 
Your learnings matter. Your insights count. Your story's relevant.

Just saying! 

A VERY HAPPY NEW YEAR 2019 for you! 
Go and do it!

With so much love and excitement 💗! 

Always, your stef

P.S.: SAVE THE DATE: 12 January 2019, 17-20 hrs we'll set your intention for 2019! Please bring a pen, notebook and a cup! More details in the next email! Watch out! Because remember: you matter!

P.P.S.: Click here for my email to you last year at this time!