H KAY is a blog created by me, Hannah.  I'm a Colorado girl with a love for champagne + coffee + conversation.  Follow along for a look inside my life!



Namaste away from me unless you have coffee.....JK.  Don't stay away!  You're going to want to read this post featuring one of my favorite ladies, Tiana.  Aka my girl crush + yogi crush + yoga instructor + friend + inspo!  We also share a love for the Gilliland brothers...aka our boyfriends.  

I am thrilled to have Tiana on the blog!!  She is such a sweet soul!!  With a killer bod.  Like seriously no one looks better in Lululemon.  So I asked her to teach us a few poses & spill her yoga + beauty secrets!  

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Told ya.  No one looks better in Lululemon!  Lol.  Tiana is the kind of person you want to be around.  She is beautiful inside & out!  Positive.  Friendly.  Intelligent.  Ambitious.  A 'yes' person.  Witty.  Compassionate.  And a damn good yoga instructor!!!   She is the manager of a Corepower Yoga studio as well as an instructor.  I LOVE HER CLASSES!!!!  Her voice perfectly guides you through the poses & she is always encouraging & complimentary.  She does a great job making you feel good about yourself during your practice.  I also love her taste in music!  She has the best background music filling the yoga studio.  Think mellow Chet Faker vibes.   


Let's hear from Tiana!  

Why yoga?  I have been practicing yoga for about 7 years now. As with most people, I was drawn to yoga for the physical challenge and stayed for the mental peace. Being on my mat is a safe space where I can be myself in a judgment free environment. 

What do you love most about yoga?  Yoga can be an expression of how you are feeling, what you are going through or simply a place to test your physical strength and endurance. I love how we all come to our mats with different backgrounds and stories; we practice the same postures, but it's our unique qualities and imperfections that really make our practices perfectly imperfect. Yoga is healing, yoga is challenging, yoga is peaceful, yoga is love.

Aw I LOVE that! In what ways does yoga benefit your life??  Personally + professionally + spiritually + anything!  Yoga is my profession and my hobby. I feel so grateful that I have been able to take my passion and create a career out of it. Yoga has been there for me in all aspects of my life. It is my therapy and my church. I grew up Catholic and as I found myself starting to part from the church, yoga was there. I practice yoga as a way to get to know myself and as a way to get closer to God. I started teaching at CorePower Yoga back in 2015 and it has been my home for the last two years. At the time I was working an 8-5 office job in advertising. My heart was not in it and I knew there was something else I was meant to do. I was already practicing regularly at CorePower, so it only seemed natural to join them as a teacher. I soon came to manage the CPY Westminster location and it was the best decision I've ever made professionally. The community created at CorePower is unbelievable from the teachers to the students. Yoga is my life and I could not be more grateful.

What are your top 3 go to yoga poses and why!?  We want to try them at home!!

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To start, begin in a table top position on the ground. Spread your knees apart as far as you would like. Bring your shins 90 degrees from your knees, and flex your feet so there is a 90 degree bend in your ankles. For more sensation, press your hips back towards your feet or widen your knees. Breathe and try to relax. For a modification, place a blanket under your knees for more cushion. 

I love this pose when you need a good stretch for the hips, groin and inner thighs. It's a restorative pose that challenges the mind and body all at once.

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To start, begin with your feet 4-5 feet apart, stand with straight legs and toes pointing towards the long edge of your mat. 

Turn your right foot forward 90 degrees to point directly to the top of your mat. Keep your back foot parallel to the smaller edge of your mat. Reach your arms in opposite directions. Inhale, reach your right arm forward; exhale, move your arms to 6 and 12 o'clock. Place your right arm lightly on your right shin, the ground, or a block behind your right foot. Keep a micro bend in your right knee to protect from hyper extension. Open your chest up towards the sky, squeeze your shoulder blades together behind you and rotate your right thigh externally. Squeeze your inner thighs towards one another. Breathe. (Repeat on the left). 

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I used to resist this pose so much, because it was so challenging. However, after realizing I could place my bottom hand on something like my shin or a block, I started to embrace the challenge and find new areas of strength that I didn't notice when I thought I had to hover my bottom arm. You will find a deep stretch for the hamstrings, groins, and hips, while also opening the chest and shoulders. It helps relieve lower back pain, stress, and sluggish digestion.

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To start, lace your fingers together and place your forearms on the floor (to find how far apart your elbows should be grab opposite biceps). Set the crown of your head on the floor and cradle the back of your head with your hands. Lift your knees off the floor so you are in a pike position and press your hips over your shoulders. Walk your feet closer into your face. Firm your shoulder girdle by pressing your forearms into the ground and pressing your shoulder blades towards your tailbone. Engage your core, bring both knees into your chest, and extend your legs straight up towards the sky. Squeeze your thighs together and press up through your heels. For a modification, keep your toes on the floor and practice brining one knee in towards your chest at a time. Over time, you will develop more strength and you can work towards brining your legs up overhead. 

I love inversions, most of all this one. This pose helps relieve stress, depression and anxiety. It stimulates the pituitary and pineal glands while improving digestion and toning the abdominals. You will build strength in your arms, legs, spine and lungs. 

Thank you so much for sharing these!! I know I can always improve my Triangle pose & I'm looking forward to practicing a Supported Headstand.  I had no idea it helps relieve stress, depression,  & anxiety!!!  That's incredible.  SO!  What's in your yoga/gym bag?  My life! I am currently carrying a backpack and I love it. With my backpack I can carry my weight evenly and I avoid over compensating for a heavy bag over one shoulder. Two strappin it all the way. What's in my backpack? My computer, notebook, The Power of Now and The Elephant Whisperer, my journal with all my yoga sequences in it, an iPod, iPhone, hand sanitizer, essential oils, altoids (cinnamon flavor), Advil, headphones, tea bags, facial mist, sunscreen and Xanax (gotta keep it real, even yoga teachers need some help relaxing from time to time).

Two strappin...hahaha yassss!! GOING TO BUY ALL OF THESE IMMEDIATELY.  What are your fave yoga clothes brands?  Lululemon and Alo. 

What’s your go to healthy snack(s)?  I keep Lara bars at the studio and they save my life during long days. I'll also try to get a green smoothie if I can. 

You’re gorgeous!  What are your top three beauty tips?  Aww! Here they are:

1. Wash your face morning and night, ALWAYS take your makeup off before you go to sleep. Even if you are tired.... or drunk.

2. Use sunscreen on your face! It helps bring moisture to your face and prevents aging and wrinkles.

3. Sweat every day. Sweating is an amazing way to get the toxins up and out of your body. Shower after to get the nasty off or it will seep back into your skin. Also make sure to hydrate!!

Yesss literally washing your face every night is key ESP when drunk!  Lol.  What are you doing when you're not doing yoga?  I'm always trying to read more, but sometimes a good chill session on the couch with a blanket and a movie (or two) is what's needed. I wouldn't say I love to run, but I'm building my relationship with it. Last year I ran my first Half Marathon and this year I will be doing one again. I love travel. Seeing how other people live fascinates me. There are so many beautiful things in the world to see and experience. We all need to get out of our own bubbles and live!

I’m just getting back into yoga....thanks to you! :)  What advice do you have for me!?  Just keep going. Be comfortable with being uncomfortable. Let your practice be a vehicle for self exploration and discovery. Every time you step onto your mat be an observer, let go of expectations and see what happens!

I love to sweat!!!  What are the benefits of hot yoga vs regular classes?  The heat is great tool in opening up your muscles. It warms the body from the outside so you can get deeper into your stretch/shape. Like I said, sweating is great for the body. It's as if you were to wring out a dirty dish rag; that's what happening inside of your body. Of course, any yoga is better than no yoga. 

Where can readers find out more information about Corepower?


Instagram: Corepoweryoga_northdenver

Facebook: Corepoweryoga - North Denver

When do you teach at Corepower?

Monday, 9:30am, C2, CorePower Yoga Flatirons

Monday, 5:30pm, Hot, CorePower Yoga Westminster

Wednesday, 12:00pm, C2, CorePower Yoga Westminster

Thursday, 9:00am, C2, CorePower Yoga Westminster

Thursday, 5:30pm, C2, CorePower Yoga Westminster

COME FIND ME! Every new student gets their first week for free!

Can I please have your bod!?! Haha! Of course! Take it ;)


Thank you so much Tiana!!!  ILY.  

Did you read that?!  NEW STUDENTS GET THEIR FIRST WEEK FOR FREE!!!!  This is such a great deal to take advantage of!  You can try a few different classes during this week trial and see what you like best.  I ABSOLUTELY recommend Tiana's classes!!!  Esp her hot yoga class.  

I admire Tiana both in my yoga practice & life.  And I will continue to copy all of her leggings.  Lol.

"Yoga is healing, yoga is challenging, yoga is peaceful, yoga is love."

I hope you enjoyed this post!!  If you're like me you've already added Maya water facial mist + her black Lulu sports bra + The Power of Now by Eckhart Tolle to your shopping list!