Nest Community Feature - Sophia Mallie

Tell us about yourself, Sophia.

My name is Sophia Mallie, and I’m a yoga educator, sound bath facilitator, singer and retreat leader. My work is rooted in helping others come back home to their bodies. My teaching is also shaped by my own healing journey from an eating disorder, which has transformed the way I relate to movement and mindfulness. 

What do you love the most about practicing yoga?

No matter how high my anxiety or stress, my yoga practice always connects me back to my heart and what matters most. Our current world can push us to compare ourselves to others, and to feel "not enough". Yoga reminds me I am worthy because I exist. This tangible shift fuels my inner strength & inspires me to continue helping others on their path of wellness and healing. 

What do you love the most about teaching yoga?

One of the most beautiful parts of this work for me is witnessing people reconnect to their inner strength… softening into self-trust and meeting themselves with more kindness. Especially in prenatal yoga, it’s so powerful to watch women realize just how intelligent and capable their bodies truly are.

The biggest shift I’ve experienced personally and in my students, is this: more happiness comes when we become less critical of ourselves.

When we start to practice patience with our process, when we lean into discomfort instead of avoiding it, something changes. Our relationship with ourselves deepens. And from that place, we naturally show up more fully for the people in our lives and for the world around us.

I used to think time on the yoga mat was self-indulgent… but now I see it differently. It’s actually one of the most selfless things we can do. When we take the time to come home to ourselves, we're more grounded, better listeners and more present for everything. 

What is your favorite yoga pose?

Supported heart openers. They feel like a gentle reminder to receive, soften, and trust. We need more of this quality in our world today.

What is your least favorite yoga pose?

Anything super rigid or forced. Each body is individual and the way the pose finds you is unique. I encourage students to make their practice their own, and to celebrate what's unique and different in their yoga practice. I encourage less pushing and more listening.

What is your favorite place to visit OR a place you'd like to go someday?

I love novelty and travel! Currently Japan is on the top of my list. I would love to go the next time the cherry blossoms bloom!

What is one thing people would be surprised to know about you?  

I think there's an assumption that just because you teach yoga- you've "arrived in some way" and are just calm and grounded all the time. When I first started teaching yoga I used to have full blown anxiety attacks! Even after 17 years of teaching, I still have to manage my anxiety, stress and my inner critic. 

What is your favorite quote, or your favorite piece of advice?

“You don’t have to earn your worth. You're already worthy."

What else would you like our community to know about you? 

I grew up singing in a band called Copper Wimmin. We are most well known for a song we wrote called "Kinder".  I love singing everyday, and sharing songs in my classes during Savasana or in the sound bath events I host.  

To the Nest Community

The events in Minnesota and the murders of Renee Nicole Good, Alex Pretti and at least seven others at the hands of ICE are devastating truths that must be acknowledged. I stand with the people in those communities, and everywhere, that feel threatened and fearful in these extraordinarily unsettling times.

Our Nest Yoga community is supportive to all and believes in the teachings of yoga, particularly the first yama, the principle of Ahimsa, causing no harm or pain, in thought, word or deed, towards all living beings. We strive to take that even further and live with a proactive practice of kindness, forgiveness and tolerance. 

On Friday, January 30th all classes will be FREE and teachers will be paid for their classes.

We hope you are all finding the peace and support you need right now as we navigate these unsettling times. We need our yoga now more than ever and are here for you to take class, be in community or even use an empty practice space to sit in quiet reflection. As always, but especially now, if cost is an issue, please reach out to me directly. In yoga, we can work through difficult emotions and support the regulation of our nervous systems.

Nest is a sanctuary, a refuge, where you are safe to practice, reflect and be in community in a safe, supportive environment.

Nest Community Feature - Dominique Cowling

Tell us about yourself, Dominique (she/her).

I’m a wild, tender, elemental force from the Bay Area. I have been a devoted healing practitioner for the past 12 years. My offerings include teaching weekly Restorative Yoga classes & Somatic Healing workshops. As a former Healing Justice Program Director, supporting Queer & Trans survivors of violence my work is deeply rooted in collective liberation. Through my business, Black Seeds Project, I provide individual support and Seasonal group programs in ritual with nature. 

What do you love the most about practicing yoga?

I love all the ways my Yoga practice has evolved throughout the years. I feel that it has become a companion as I transform but also become more of myself. This ancient science has so many branches that go back to Indian and African roots, so I feel apart of something larger than myself when I practice yoga. I’m grateful that yoga has been accessible when I’ve felt lost, fearful, grief stricken and overwhelmed by the oppressive systems we are navigating. Yoga reminds me of the spiritual fortitude that is available inside us all. 

What do you love the most about teaching?

I love creating sacred spaces for rest, compassion, reflection, and intentional slowness. Creating sequences and themes for class keeps me accountable. I often tell stories that weave in eco-spirituality, activism and emotional healing. It feels like I am always unveiling parts of my heart with those that come into the studio. It still shocks me that I’ve been teaching / guiding others for almost 12 years. It has been such a humbling, vulnerable and honorable journey. While Yoga is not my direct ancestral lineage, there is a strong soulful connection that I deeply respect. I carry the hope and prayer that I’m cultivating a relationship in the right way. Every class I end with appreciation to the original stewards of Yoga and the lands they come from. 

What are your favorite poses to practice?

Wild thing is my favorite pose because it feels like the shape that best describes me- heart led, fierce & slightly unusual. In terms of Restorative Yoga, side lying shavasana with ALL the props helps me tap into a level of physical and emotional safety. 

What is your least favorite pose?

My least favorite pose(s) are definitely Camel and Bow. My knees always scream out,” NO THANK YOU!” (former athlete problems?)

What is a favorite place you’ve visited?

My first time in Jamaica was very memorable. I went to the country for a Permaculture Design Course two years ago. This gorgeous farm happened to be a former plantation that held many energies that were undeniably felt in my body. We were camping deep in the Jamaican bush where the group encountered some unique situations (tiny tick bombs, flesh eating insects, overnight storm, etc.).  I had an opportunity to experience a part of myself that I hadn’t met before. I felt a growing sense of resilience, sensuality, expression & reverence. One memory that I hold close to my heart is about communal bathing. A small group of us would hike to the river every night to bathe. We lit candles, gave offerings and then proceeded to wash off the day. This ritual became such an invigorating, intimate & normalized routine that returning to showers actually took some adjusting. The first night brought a feeling of panic but afterwards I slept so well and often woke up in the morning with eagerness to greet the jungle. I noticed how my gratitude for the few structures that were hand built grew my sense of possibility. It was empowering to observe the collective wisdom, resourcefulness & creativity. The short two weeks of learning & living on the land brought me/us closer to ancestral ways of being.

What is one thing people would be surprised to know about you?

I’ve shared this in my class before but I used to be terrified to speak in front of groups of people. I’ll never forget the time I was in a meeting and saw my necklace bouncing off of my chest as it approached my turn to speak. My sweet little heart was moving fast. I just recently came across a social media post that called it an “inner applause” for being brave which is a brilliant reframe. I have come a very long way and feel proud of myself. I wanted to quit many times because of how uncomfortable it made me feel. It’s nice when students tell me they feel warmth and comfort from my facilitation / teaching style. Many years ago when I would be consumed by the fear and anxiety of  “public speaking”, I just reminded myself that I was having a “conversation” with others in hopes to reduce the pressure of being perfect.  

Another fun surprise is that my (3) sisters and I were all Division 1 collegiate athletes.

What is your favorite quote or your favorite piece of advice?

I want to bring in my parents, Kathy and Larry Cowling. While I can’t think of a direct quote that would ever capture their full essence, they are truly gorgeous human beings. People fall in love with their hearts’ natural outpour of care, generosity & humility. They help people feel welcomed and seen. I’m very lucky to have been raised by these two earth angels. They're both very different (Capricorn Mama and Cancer Father- Zodiac Signs) but they’ve always modeled teamwork and what it means to be people who embody integrity and values. They are also very tall & stylish which makes the whole package a deluxe one. My sisters and I often say that we would choose them in every lifetime. 

What else would you like our community to know about you?

Most of my work has been within non-profit organizations but I have been committed to my entrepreneur journey for the past few years . It has its unique challenges and rewards that develop a lot of maturity. I birthed Black Seeds Project during the racial uprisings of the Summer 2020. Through my business, I provide individual and group support in ritual with nature. My life is guided by the unseen - natural & spiritual world. The concepts that are often labeled “woo- woo” are actually based on ancestral knowledge that we are inseparable from the earth & cosmic cycles. So much of the pain, suffering and soul wounds that are prevalent are rooted in the neglect of what is true about natural existence. I’m often very impacted by the violence and trauma against marginalized communities in the states & beyond this soil. I hold the heartbreaking reality that many countries have been destabilized due to the U.S. hunger for dominance, power and destruction. I want this community to know that I’m a dreamer, lover, and highly sensitive being who cares about social change. This means I see the interconnected roots of liberation movements of all oppressed people & lands across the world. I’m hoping that I meet more allies who are dedicated to the fight for a more equitable, emotionally intelligent, abundant, earth centered and tender world. Lastly, I’ll add that I find balance with a ton of playfulness, grounding exercises (self massage, reflexology, gentle stretches…) and a soft landing place within my classes. Come experience it!

Dominique teaches at Nest weekly - and is also hosting Heart Rituals and Restorative Yoga for Spring Equinox this March.

Nest Community Feature - Carolina Czechowska

Tell us about yourself, Carro.

I'm Carro! A professional contemporary dancer and Pilates studio owner/teacher, born and raised in Stockholm, but I've been in San Francisco/Oakland since 2009. I started dancing at age 4, attended a rigorous national classical ballet school, and, through my love of dancing (and traveling), moved to the States for the first time at age 18. 

Photo by RJ MUNA

What do you love the most about practicing mindful movement?

It makes me grounded and de-stresses my nervous system. After practice, I can see and feel things more clearly.  Overall, it's such a luxury to make time for oneself and indulge in practice. No matter what's going on, it will always make you feel better.

What do you love the most about teaching?

I primarily teach Pilates, so I will answer from that perspective. I love seeing my students problem-solve on their own. I teach a lot of privates, and it's very satisfying when my students report back that they were able to troubleshoot an obstacle using the tools I've given them. You teach your students a language and then they get to write on their own—thrilling!

What are your favorite poses to practice?

After two decades of practising, so many! Since I like the overall feeling of being wrung out, I'm always a fan of deep twists; however, I'm going to choose the full expression of Utthita Vasisthasan. It makes me feel like a bowstring about to release an arrow. I love the stretch it provides, yet the immense side-body stability. Great for my scoliosis!

From a Pilates perspective, I love Control Balance; it's a very different flavor than the other exercises.

What is your least favorite pose?

I don't enjoy Ustrasana, particularly on my knees, and the main reason is the wear and tear from years of performing.

Photo by Kegan Marling

What is your favorite place to visit OR a place you'd like to go someday?

My partner and I have been wanting to go to Japan for a long time, but are waiting for our daughter to get a little older—currently she's sixteen months old :)

What is one thing people would be surprised to know about you?

A few years ago, I took a challenging Harvard business certificate course because I wanted to prove to myself that I could exercise my brain in a completely different way and understand statistics and problem-solving from a new lens.

Maybe a better "fun fact" is mentioning that my Grandma is almost 102!

What is your favorite quote or your favorite piece of advice?

Growing up, I had Thoreau's quote on my closet wall: "Live the life you've imagined," and even if it's a little simplistic and trite, I genuinely believe that one must chase their dreams to live a happy, fulfilled life. Everything else will fall into place. 

What else would you like our community to know about you?

A lifetime of performing has given me a lot of empathy for injuries, aches, and pains. But I also know that the impossible becomes attainable through hard work. Pilates is a mirror to our imbalances, and as humbling as it is to see the truth eye to eye, this is the only way to transformation. I hope to see you in my class! 

If you're still curious about me, check out my website.

Photo by Cera Hensley

Nest Community Feature - Ann Thu Cung

Tell us about yourself, Ann Thu.

I'm a former consultant-turned-yoga-teacher. Working as a consultant brought me to New York and then San Francisco, and throughout this time I focused on the physical aspects of yoga, seeking a refuge from daily stressors. Gradually, my yoga practice shifted inward, and yoga offered me so many avenues and connections to people that helped me reconnect to what is true. I love living in the East Bay; it has all the things I'm fond of: beautiful coastlines, bold communities, my family, and just enough rainfall to make you appreciate the sunny days.

What do you love the most about practicing yoga? 

I love the connection to breath. The practice of coming back to the breath to calm the mind and the body is something I practice both on and off my mat. It recenters me throughout my day and keeps me mindful and present.

What do you love the most about teaching yoga? 

Creating and holding space for folks to feel at home and empowered in their own bodies. Teaching yoga is an act of service, and I feel humbled and honored to reach so many people every day. My hope is that through this practice, folks not only feel more grounded in their bodies but also more connected to what lives in their hearts. May we all act from this place.   

What is your favorite yoga pose?

Interesting...I do have asanas I turn to for different ailments...one I've come to appreciate is salamba sirsasana (headstand). 

What is your favorite place to visit OR a place you'd like to go someday? 

I've been to Vietnam a couple of times to visit family (both of my parents are from there). There remain countless sights and cities in Vietnam I've yet to see and it would mean a lot to me to explore more of the country of my ancestors.

What is one thing people would be surprised to know about you? 

I really enjoy playing tennis! My dad taught my siblings and I to play, and it is a sport I've come to embrace. My father was a refugee following the Vietnam War, and he learned to play tennis here in the US; he loves the sport. In a way, the court offered a level playing field. My dad has a knack for creating community through tennis. Wherever he goes, he'll find a tennis court and inevitably make new friends (some might say tennis rivals :)

What is your favorite quote, or your favorite piece of advice?

PYS 2.33

~ Translation by Manorama

This sutra is one of my favorites. It is simple yet effective. How elegant! When I catch my mind spiraling, I use this sutra to check my thoughts and change my thinking. In doing so, I shift my energy and act more mindfully.  

What else would you like our community to know about you? 

I'm always looking to grow and find new ways to share yoga. If you want to learn more about me or stay in touch, reach out! You can find me at plantingpeaceyoga.com.