The Free Spirit Yogi
Connect Transform Thrive

Shed The Weight

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My mission is guiding individuals toward radical inner peace and shedding emotional, physical or mental weight through the intersection of yoga, meditation, and intentional living.

My own journey began in the chaos of living for others and searching for
a personal physical and mental transformation.

In 2019, yoga transformed my life—not just as a practice, but as a blueprint for my true purpose. Now, as a Transformation Coach and RYT 200 Instructor, I built a practice to help you shed the weight. I’m here to help you burn away the habits that no longer serve you, uncover your radiant strength, and empower you to architect your own sanctuary.

A Program I Built for My Transformation, and Now I Am Sharing It With You

- Monique Marie

Grand Opening:
The Sanctuary, An Online Space for Transformation

JOIN NOW

Connect

An elegant silohuette of a black woman in a yoga pose in a studio. Studio hues are of beig

Transform

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Thrive

Goal: To establish a daily practice, ground the body, and begin the process of emotional and physical release. This week focuses on self-assessment and recognizing the weight you are currently carrying.

Goal: To shed the old identity, clarify personal values, and define the true passion that will drive the new blueprint. This is the period of energetic shifts and accelerated change.

Goal: Your practice leaves the mat and enters your reality. This pillar is about "tuning in" to a new life and finding sustainable growth, protecting your new-found energy, and living with unshakeable intention.

Take Me To Services

Movement isn’t just about fitness—it’s a somatic release. When we step on the mat for the Tapas flow this Sunday, we are intentionally building physical heat to burn away the stagnant energy of the last six months. We are sweating out the old identities that keep us playing small. If you are ready to physically shift your frequency and step into your peak summer power, your mat is waiting for you. Click the link in my bio to join us for Thrive From Within

6.7.2026
Zula Den
11am to 1:30pm

#yogatribe #selfcare #thefreespirityogi #mindfulness #yogafortransformation

3 Real Reasons Your January Resolutions Didn't Stick

And it’s not a lack of willpower..

(Reason 1): Your Nervous System is Stuck in Survival Mode. When you're juggling daily stress, your body defaults to fight-or-flight. You cannot force a new blueprint from an exhausted baseline.

(Reason 2): Elevated Cortisol Blocks Your Vision. High stress chemically blocks the brain's ability to tap into high-vibe creativity and long-term planning. You end up recycling old, tired patterns.

(Reason 3): You Didn't Stoke the Internal Fire. True transformation requires a physical, somatic release to break through stagnant "winter self" habits.

(The Solution): This is exactly why we are gathering this Sunday at The Zula Den. We reset the nervous system so you can finally act on your goals. Link in bio for $20 tickets! Join us for a morning of reclaiming your energy and preparing for the solstice shift.

#thrivefromwithin
#yogafortransformation #flowstate
#transformationcoach #YogaCommunity

The Solstice Shift is structured as an intentional, three-step blueprint designed to somatically release the past six months and activate what's next. You aren't just elaxing you are getting your power back.

#yogagirl #thrivefromwithin

You don't need a perfect wardrobe, or a naturally flexible body to begin. You just need the willingness to show up exactly as you are today to become who want to be tomorrow.

It’s a sanctuary you build for yourself to step away from the noise, protect your energy, and reclaim your peace to start shedding the weight.

Your Day 1 Checklist:
A comfortable space 🌿
An open mind 🧠
5 minutes of intentional breathing 🌬_
5 minutes of stretching
10 minutes of movement
No judgment. No rush. Just you, connecting back to yourself.

✨ You don’t have to navigate this journey alone. If you are ready to build a sustainable wellness routine, find your balance, and grow alongside like-minded souls, we are waiting for you.

📲 Click the link in my bio to join our Free Spirit Yogi community today and let’s take that first step together.
#yogafortransformation #WellnessJourney #TheFreeSpiritYogi #SelfCareRoutine #ProtectYourEnergy

Balancing shapes like Half Moon Pose (Ardha Chandrasana) aren’t just about physical leg and core strength—they require full mental presence.

The moment your mind wanders to your to-do list, your foundation shakes.

In life and on the mat, balance isn’t about being perfectly still. It’s about building a strong inner core so that when you wobble, you know exactly how to stabilize yourself and open back up to the light.

And if you get a little distracted along the way? (Watch until the end to see my little helper 🐈‍⬛), you just smile, reset, and keep flowing.

Drop a 🤍 if you’re working on finding your balance this week.

#TheFreeSpiritYogi #ArdhaChandrasana #HalfMoonPose #MindsetCoaching #FindYourCenter

When we step onto the mat, we aren’t just moving the body; we are building tapping into our true inherent blueprint. We are learning how to breathe through transition, how to find stillness in the stretch, and how to look at our own reflection with unconditional grace.

True transformation doesn't happen in a rush. It happens in the quiet, intentional spaces we create for ourselves.

Take a deep breath right now. Drop your shoulders. Drop the stories that no longer serve you. You are exactly where you need to be.

✨ How are you checking in with yourself today? Let me know in the comments.

#TheFreeSpiritYogi #30dayblueprint #MindfulMovement #VinyasaFlow #transformation

Hello, so wonderful to connect with you. Im Monique Marie, the Free Spirit Yogi. Let's keep in touch and vibe out about yoga, Spirituality and healthy living. Drop a Namaste and introduce yourself ✨️👑🧘🏾‍♀️🕉

#WellnessJourney #thefreespirityogi #HealingJourney #transformationjourney #yogagirl

Breathe easy and move freely. Yoga is all the medicine I need. Its changed my life for the better, it's made my body healthier and it's what helps me cope with those heavy days. When I say I do yoga for Transformation I really mean it. It has literally changed my life. Wishing you all a beautiful day and to give you the motivation to breathe easy and move freely.

Xx,
Moni

#BreatheEasier #movefreely #YogaTransformation #healthylifestyle #morningmobility

👑 Using my yoga belt for asana mastery. Hey loves, I just dropped a new yoga video on YouTube. I promise you're gonna love it! It's for those of who are sitting a lot and might have some trapped energy. Grab your belt and look for The Office Reset. Enjoy 😉

And if you are comfortable right here, here's a few asanas you can give a try.

1. Seated Forward Bend, I want to bring my chest closer to my thighs.
2. Seated Cow Face, I the expansion and bind this asana offers. This offers both alignment, posture support and ringing out the body.
3. Mermaid, I just want to master this one. Its so pretty and takes a lot of discipline.
4. Navasana, boat pose is one of my favorites. It engages the core, glutes, thighs and shoulders. Sooo good!

What are you using your yoga belt to master today? 💛

#yogabelt #yogabeltutorials #deepenyourpractice #deepstretch #masteryourasana

We aren’t just here to talk about energy—we’re here to move it. If you’re ready to start your transformation today, I want you to try these three simple activations tomorrow morning.

The Ascent Meditation Find a comfortable seat. Starting at the very base of your spine—your Root—slowly move your attention upward to the Crown. As you focus on each center, visualize its vibrant color glowing brighter with every breath. Red, orange, yellow, green, blue, indigo, and finally, a pure violet light at the top of your head.

Knowing these activities is the first step (Connect). But moving through these blocks is where the real change happens (Transform). If you want to go deeper and actually move through the physical blocks in these centers with me, click the link in my bio to join The Sanctuary. That’s where we turn these visualizations into a full-body experience.

Remember: Connect. Transform. Thrive. Get Your Chakra Integration Guide: Living the Practice Beyond the Mat today. Simply visit the the free spirit yogi online and get yours today. I can’t wait to see you on the mat.

#chakras #chakrasaligned
#quickmessage #morningactivation #thefreespirityogi

Finding stillness before the sunset. 🕊️☀️
There is a specific frequency that opens up when the day begins to fade—a quiet power that reminds us we are both the light and the ground beneath it.

If you’ve been feeling the noise of the world lately, it’s time to recalibrate. My practice isn't just about movement; it’s about returning to the frequency of peace.

Meet me in Ladera Park to find your center. We’re walking, we’re breathing, and we’re grounding back into our highest selves.

Urban Reset: Meditation Walk and Movement
📍 Ladera Park
🗓️ May 23rd at 9am
🔗 Link in bio to join the circle.

Let’s glow together.

#TheFreeSpiritYogi #UrbanReset #LaderaPark #SunsetMeditation #SovereignGlow

The real 'Zen' isn't what you see; it's what you build. We are creating alignment from the inside out. Sun on me and feeling free.

#thefreespirityogi #sunvibes #zen #Transformation

✨️Bikini Zen

Repeat after me: I am envisioning the sexy, radical version of myself.

Close your eyes and see the most unapologetic version of you. Now... let’s build the body that holds that power.🧘🏾‍♀️

Let’s stop the punishment for what we ate and start a celebration of what our bodies can do. We aren't just shedding weight; we’re shedding the versions of ourselves that no longer serve us.

👑This isn't just a workout; it’s a homecoming. It’s you reclaiming your throne and your health, all at once.

Meet me at the mat. Let's create your masterpiece together.💛

🐎💛✨️Bikin Zen coming June 1st to the Sanctuary.

#transformationcoach #radicalselflove #mindfulshift #meetmeonthemat #innerjourney

You can’t build a monument on a shaky foundation. In both yoga and business, total sovereignty requires checking your alignment, grounding your base, and expanding from your core truth. ✨⚖️

Today, I took some necessary space to Connect with my home sanctuary and Transform my narrative. It was a day to observe my surroundings and take note of what was no longer serving my highest vision—and conciously be present in my authentic blueprint.

When you step out of the chaos, you are finally free to design your life around Her rhythm—the rhythmic pulse of your own greatness.

Are you ready to stop following someone else's plans and start building your own?

👉🏾 Join me on May 23rd at Ladera Park for 'Urban Reset'—our walking meditation and movement event designed to help you ground into your blueprint. (Link in Bio to Register!)

And for those ready to architect their strongest season yet, the 20-Day Bikini Zen Challenge launches June 1st. More details to follow, stay tuned! We are building monuments, starting now. 💎🚀☀️

. . .

#TheFreeSpiritYogi #ConnectTransformThrive #UrbanReset #InnerCircle #LosAngelesFitness

The Side Plank Power-Up
Stop just holding the pose and start inhabiting your power! ✨

Side Plank is more than just a core burner—it’s a masterclass in balance, focus, and structural integrity. When you align your body, you clarify your vision. I’m moving beyond the basics and showing you how to engineer a foundation that feels as strong as it looks.

Whether you're looking to sculpt that "Sovereign" core or just want to feel more grounded in your daily flow, it’s time to level up. 🧘🏾‍♀️💎

Ready to take your practice to the next level?

🔥 DM me the word "ELEVATE" and I’ll send you my exclusive Side Plank Alignment Guide to help you build your own personal architecture of strength!
Let’s Connect, Transform, and Thrive together. 🚀⚖️☀️
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#TheFreeSpiritYogi #SovereignArchitect #SidePlank #CoreStrength #YogaInspiration

DM me the word Transformation to start your journey home and shed the weight.

#transformationcoach #yogaforweightloss #innerbaddie #thesanctuary #yogawellness

🥰Join the New Era: Receive a complimentary Sanctuary Yoga Bag & Signature Accessory when you activate your Founder Membership today!

🕉🧘🏾‍♀️A yoga belt isn’t just an accessory; it’s an extension of your practice. Whether you’re deepening a stretch, finding your balance, or using it as a signature style piece, it’s about support. Tomorrow at the Ascension Sale, I’m gifting a belt to everyone who joins our online membership community.

🔥🐎Let’s stop struggling and start flowing. Come grab yours and let me show you how to use it in person.

#yogatribe #yogabelt #yogagear #stretchandflow #ascención

The sanctuary is packed and the energy is shifting. We are officially 24 hours away from the Ascension Sale. 🌞💛

I’m clearing out the archive to make room for the new era of The Free Spirit Yogi. I’ve got the bags, the belts, and the vibes ready for you tomorrow at The Zula Den Spring Soriee. 👑

🧘🏾‍♀️🕉 If you’ve been waiting for a sign to level up your kit—this is it. $50 flat rate bags, exclusive bundles, and a whole lot of soul. See you tomorrow, LA

#yogagear #springsoiree #yogabags #losangelesyoga #springsale

✨️Repeat after me: I am envisioning the sexy, radical version of myself.

Close your eyes and see the most unapologetic version of you. Now... let’s build the body that holds that power.🧘🏾‍♀️

Let’s stop the punishment for what we ate and start a celebration of what our bodies can do. We aren't just shedding weight; we’re shedding the versions of ourselves that no longer serve us.

👑This isn't just a workout; it’s a homecoming. It’s you reclaiming your throne and your health, all at once.

Meet me at the mat. Let's create your masterpiece together.💛

🐎💛✨️Grab your 5-page blueprint at the link in my bio to get started today.

#transformationcoach #radicalselflove #mindfulshift #meetmeonthemat #innerjourney

I was 160 lbs, burned out, and hiding in my own skin, I emember rolling out this mat and just saying to myself... 'Let's do this. No more excuses.'

I stopped the 'Survival Grind' and started the 'Shed'. I knew I had to go back to a place that served me well in the past. It wasn't just about the sweat. It was about auditing the habits and the energy that kept me heavy. I stopped fighting my body and tapped into my blueprint.
I did the work and I'm now 50 pounds lighter, I’m not just thinner—I’m finally free. And I want to show you exactly how I laid the foundation.

I built a starter kit to help you shed your own weight—physical and mental. Grab my 5-Page Transformation Blueprint at the link in my bio. Let's start your shed today.

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#yogagirl #thefreespirityogi #shedtheweight #yogalove #mindsetmatters

Transformation isn’t just about the work we do in isolation; it’s about the connections we cultivate along the way. 🕊️✨

In The Sanctuary, we don’t force the flow—we invite it. Pierre always knows when it’s time to ground down, and honestly, he’s the best co-architect I could ask for.

He’s a reminder that even when we’re building empires and shedding old skins, there is always room for a little play.

My world is built on intentionality, movement, and a lot of cat hair. 🐾🧘🏾‍♀️

How are you making room for connection in your practice?

#TheFreeSpiritYogi #InnerArchitect #SovereignLiving #YogaWithCats

I’ve been experimenting in the kitchen again, and I think I found a new favorite for these long days. 🌿✨

For lunch today, I put together a little Masala Patti, scrambled eggs for some solid protein, with a handful of blueberries on the side for that sweet kick. But the real star is this "stacked" salad—we’re talking zucchini noodles, arugula, and roasted artichokes, all drizzled with just some good olive oil and fresh lemon. 🍋

Believe it or not, this kept me so full! I used to think I needed heavy meals to get through the day, but it turns out all that water in the zucchini is the secret. It’s a lot of hydration, which is exactly what I need to stay sharp. 💧

It’s just proof that when you give your body what it actually needs, you don't have to overcomplicate things.

What are you fueling with today? Let’s swap some ideas in the comments!

#FreeSpiritYogi #mindfulellness #hydrationIsKey #whatIEat #easyMeals 🥗✨

Hey beautiful souls! 👋🏾 One of the biggest questions I get is how to stay full and energized without feeling weighed down. The secret? Water-rich, nutrient-dense whole foods.

I’m sharing two of my favorite go-to meals from my latest Trader Joe’s & Target haul that keep the "Free Spirit Yogi" fueled and focused:

🥗 The Mediterranean "Glow" Bowl:

Zucchini spirals, asparagus, crunchy bell peppers, feta cheese, and salty Kalamata olives, all tossed in a light balsamic vinaigrette. It’s high-volume, low-calorie, and incredibly hydrating.

🥚 The Protein Power Snack:

A simple boiled egg paired with creamy hummus and chopped bell peppers.

Believe it or not, both of these kept me full for hours! Because these veggies are packed with water, they provide that "full" feeling while keeping your energy levels steady—no afternoon crash here. 🚀

Whether you’re plant-forward, gluten-free, or just looking for a quick "Urban Reset" meal, these are total game-changers for a busy lifestyle.

Which one would you try first? The Bowl or the Protein Snack? Let’s chat below! 👇🏾

#FreeSpiritYogi #MindfulEating #TraderJoesHaul #PlantForward #hydratingfoods

Moving to LA taught me that my environment is dry, but my interior doesn’t have to be. 🌵💧 Curating this week’s menu with water-rich stars like whole cantaloupe, bell pepper and zucchini spirals and keeping it zero-waste because everything I bought can make 3 to 4 meals.

Staying high-vibe means fueling with intention! This week, I’m leaning into water-rich foods to stay hydrated from the inside out and focusing on a zero-waste kitchen to keep my mental space clear.
When we shop with a plan, we honor our energy and the planet.

Stay tuned to see my recipes.

How are you hydrating today? Drop a 💧 in the comments if you’re joining me in the interior hydration challenge this week!

#YogaEntrepreneur #TraderJoesHaul #ZeroWasteLiving #TransformationCoach #executivewellness

Sometimes the best way to move forward is to give yourself a little more room to breathe. That’s where the yoga belt comes in. It’s not just a prop—it’s an extension of your reach and a tool for deeper transformation.

In today’s practice, we’re using the belt to:

✨ Create Integrity: Squaring the hips and lengthening the spine without the strain.

✨ Bridge the Gap: Reaching those goals (and those toes!) with alignment, not force.

✨ Deepen the Release: Allowing the body to open up on its own terms.

Whether you’re a seasoned yogi or just starting your journey, never be afraid to use the tools that help you align. It’s about the process, not just the pose.

📌 SAVE this post for your next home practice and let me know in the comments: Do you use props in your flow, or are you strictly mat-only?

#TheFreeSpiritYogi #YogaProps #YogaBelt #AlignmentMatters #InnerArchitect

POV: You stopped waiting and started flowing. 🤸🏾‍♀️🔥

This is what Aligned and Activated looks like. Mixing that yoga peace with that sculpt power today in The Sanctuary. 🕊️💪🏾

Which do you prefer: a slow flow or a high-energy sculpt? Tell me in the comments! 👇🏾

#YogaSculpt #TransformationStory #LAYogaInstructor #TheFreeSpiritYogi #HomeStudioVibes

One of the best feelings in the world is to serve those who have done some much for me. What a treat to lead the beautiful community of seniors at Prevailing In Christ Ministries in chair yoga. Im so blessed to of had this opportunity.

Thank you for having me ✨️

#chairyoga #seniorwellness #executivewellness #MovementIsMedicine #movementmobility

POV: Watching the old version of me burn away so I can finally enjoy the view from the Sanctuary. No guilt, just frequency. ✨⚖️

Transformation isn’t just about the hustle; it’s about having the space to breathe once you get there. The Architect is officially locked in ready to keep ascending 🔥🐎

#transformationcoach #newyou #firehorse #executivewellness #yogalife

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@the.freespirit.yogi

The Free Spirit Yogi
Connect Transform Thrive

My mission is guiding individuals toward radical inner peace and shedding emotional, physical or mental weight through the intersection of yoga, meditation, and intentional living.

My own journey began in the chaos of living for others and searching for
a personal physical and mental transformation.

A Program I Built for My Transformation, and Now I Am Sharing It With You

- Monique Marie

Grand Opening:
The Sanctuary, An Online Space for Transformation

SHED THE WEIGHT

Transformation is the bridge between who you were and who you are designed to be. Get the Inner Architect Starter Pack. A proven 5-page blueprint for freedom.

Follow us on Instagram

The Free Spirit Yogi Connect Transform Thrive

My mission is guiding individuals toward radical inner peace and shedding emotional, physical or mental weight through the intersection of yoga, meditation, and intentional living.

My own journey began in the chaos of living for others and searching for a personal physical and mental transformation.

A Program I Built for My Transformation, and Now I Am Sharing It With You - Monique Marie

Grand Opening: The Sanctuary, An Online Space for Transformation

SHED THE WEIGHT

Transformation is the bridge between who you were and who you are designed to be. Get the Inner Architect Starter Pack. A proven 5-page blueprint for freedom.

​

Follow us on Instagram

The Free Spirit Yogi
Connect Transform Thrive

My own journey began in the chaos of living for others and searching for
a personal physical and mental transformation.

A Program I Built for My Transformation, and Now I Am Sharing It With You

- Monique Marie

Grand Opening:
The Sanctuary, An Online Space for Transformation