Mindful Movement & Yoga – Tip #1 – Explore

Think about exercise like dating…⁠

⁠EXPLORE! EXPLORE! EXPLORE!⁠

⁠😂🤣⁠

I used to force myself to move my body in ways that did not feel good physically or emotionally. I did it because a friend did it and loved it and said I would too. I did it because it was the new thing. I did it because it was working for other people, but just like dating what works for one person doesn’t mean it will work for someone else.

So I started to explore LOTS of different options; yoga, pilates, cycling, weight-lifting, running, brisk walking, etc. etc. 

All this exploring lead to a healthy & harmonious relationship between moving my body in a way that felt physically good AND made me emotionally happy. 

BONUS…because I was happy, my body felt good, and I was seeing results I stuck with it! I wanted to work out, okay not all the time, but definitely more often than when I was forcing my aching Lupus joints to run in the blazing sun (two things that are typically big no-nos for people with Lupus) 😫 I looked forward to it because it was the right relationship for me. 

Instead of comparing my exercise experience with those around me, I stopped to ask myself what I wanted. I took some time to determine what I was looking for in the relationship. I was clear about what my goals were, how I wanted it to make me feel, how far I was willing to push myself to get there, and where my boundaries were. 

My advice for you is to make a list of types of exercises that seem interesting to you and then try them on for size. Ditch the ones that either don’t feel good in your physical body or leave you feeling bored, stressed, or anxious. The ones that feel good, excite you, stimulate you, and eventually lead to the results you were looking for are gold 👍🏽

Step 1: Find what feels good for YOU ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Quick Tip – Handstand In A Doorway – Yoga Modification

Don’t even get me started with this pose! Because of the muscle atrophy in my upper back due to Lupus this pose has been the bane of my existence, but this modification, shared with me by my mentor, changed all of that. This modification has made Handstand possible for me. In addition to a regular yoga practice & consistently practicing prep poses this modification has allowed me to build the strength, alignment & knowledge I needed to do it without a doorway. Take your time, be safe, build the strength & knowledge needed to practice poses like this so you don’t hurt yourself. See disclaimer & contraindications in comments section before you try this & let me know if you have any questions 😘

HOW?
🤸🏻‍♀️Find a doorway clear of obstructions
🤸🏻‍♀️Face side of doorway without door
🤸🏻‍♀️Place fingertips about 1 inch away from doorframe, hands shoulder width apart, shoulders will stack directly over wrists
🤸🏻‍♀️Gently place back of head & middle of upper back down the middle of the doorframe
🤸🏻‍♀️Press palms down evenly, engage triceps, wrap bottom tips of shoulder blades towards side ribs & draw them down towards your tailbone
🤸🏻‍♀️Keep shoulder blades broad & firm outer upper arms in
🤸🏻‍♀️Draw shoulders away from ears, spread across collarbones
🤸🏻‍♀️Carefully walk 1 foot 1/2 way up doorway followed by the other. Press 1 foot into doorframe & slowly walk the opposite foot up to touch top of doorframe, once you feel secure follow with the other foot (NOTE: Height will determine if you can meet top of doorframe (short) or extend past doorframe (tall), either walk the feet up & press heels into doorframe or press insides of feet into the outsides of the doorframe)
🤸🏻‍♀️Neck is in line with spine
🤸🏻‍♀️Draw lower front ribs towards hipbones to avoid overarching lower back
🤸🏻‍♀️Direct inner thighs towards wall behind you, buttocks lifts towards heels, hug outer hips in towards midline
🤸🏻‍♀️Release inner & outer thighs back evenly, feet together
🤸🏻‍♀️To come down carefully walk 1 foot down doorway at a time. I like to hang forward for a bit & then rest forehead on doorframe since I’ve just been upside down for an extended period of time

Kick/walk up w/ opposite leg often to avoid creating imbalances 🙂 

Contraindications:
⚠️ Carpal tunnel syndrome
⚠️ High blood pressure
⚠️ Glaucoma/detached retina
⚠️ Wrist or shoulder injury

Disclaimer:
YogiNest recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️ 

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Choosing The Right Exercise Plan For You

Did you guys know I have Lupus, I never talk about it so I wasn’t sure, lol 😂 Today I want to talk about my yoga/exercise experience while struggling with an inflammatory disease. Before we get started let me explain, my body is mad at me A LOT! I have built a very strong preventative medicine toolbox over the years & I feel better than ever but I’ve definitely struggled & still do from time to time. Throughout the years I’ve dealt with fighting kidney & pancreas failure, permanent muscle atrophy, chronic infections in my heart & lungs, confusion & memory loss, LOTS of body aches & pain & chronic inflammation in my entire body…to name a few things. Finding a form of exercise that doesn’t add to the physical & mental pain has been a STRUGGLE.  I can’t run, I can’t overheat, I can’t do anything high impact & let me tell you, yoga is not one-size-fits-all. 

It took a long time for me to test out a lot of different yoga styles & forms of exercise to find what works for me, so here’s my best advice…DO WHAT’S RIGHT FOR YOU & ONLY YOU! 

Block everything else out! I don’t care if someone else with Lupus can run, I can’t & it makes me feel like shit, so I don’t do it. Instead I do incline training. I can’t do Plyometrics, HIIT or CrossFit; but I can hike & do yoga & pilates. I can’t do hot yoga, but I can do all the Iyengar yoga I want. 

Everyone is different & we all need different things. I know there’s a lot of noise out there, lot’s of opinions, lot’s of advice, but I’m here to tell you, only my advice matters…just kidding, lol 😂 Jokes aside, all that matters is what feels good in your physical & mental body. Play with lots of different stuff, test it out, if you hate it & your body hates it move on to something else. I promise you’ll find something you love that also agrees with whatever “ailments” you’re dealing with, I did ❤️

This is a personal journey, don’t let anyone tell you any different. There are SO many choices to pick from, take some time to figure out what works for you & take care of the only body (home) you’ll ever have ❤️If yoga happens to be your #1 pick you should hire YogiNest to train you, I hear they’re the best… I had to 🤣

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo @jessicaczarneckiphoto

Why Is Movement So Important?

Humans are meant to move! It’s important for our mental & physical health. 

Our ancestors moved a lot, but today we live mostly sedentary lives. We sit in cars & at desks, we sit on the couch & is scroll through our phones or binge one of the MANY streaming services we have at our fingertips…lots of sitting…and it’s horrible for our physical & mental health. According to the World Health Organization in 2017, physical inactivity was the 4th leading risk factor for global mortality.

Let’s take a look at some of the side effects of living a sedentary lifestyle:

Anxiety, cardiovascular disease, migraines, digestive issues, depression, diabetes, high blood pressure, elevated cholesterol, lipid disorders, obesity, osteoporosis, scoliosis, spinal disc herniation (low back pain). Physical inactivity may even increase the risks of certain cancers & can cause a decrease in skeletal muscle mass. This is only a small list!

Personally, I know when I’m more sedentary I feel; fatigued, irritable, stressed, depressed, anxious, aches & pains throughout my body, tension, stiffness, headaches, more emotional, less motivated & productive, insomnia, less creative, etc. 

Stress, energy, toxins & emotional/physical trauma gets stuck in the body! So get unstuck & move your body!!! Of course I’d love it if ya’ll pulled out yoga mats right now & did a solid 60 min. session BUT yoga isn’t for everyone. What works is choosing a physical activity that is pleasing to you. Walk, bike, DO YOGA (wink, wink), pilates, swim, hike, CrossFit, weight train, etc. Find something you love & incorporate it into your schedule TODAY! You can even exercise at your desk, or invest in a standing desk & see how this positively affects your physical & mental health, concentration, productivity, creativity, etc.    

According to the Center for Disease Control you should do a minimum of 150 minutes of moderate exercise, or 75 minutes of a more vigorous regimen weekly. Walking 10,000 steps a day (approx. 5 miles) is another great goal for improving health & reducing risks caused by inactivity. Pair this with mindfulness practices & breathing techniques & you’ll be in good shape, both physically & mentally. 

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Defying Gravity Simplified – Inversion Prep

Going upside down is SCARY! Or is it? Let’s talk about inversions people. You see them everywhere; Facebook, Instagram, Pinterest, YouTube, literally everywhere. So you start doing yoga and you really want to get upside down and then it happens. FEAR! The fear gets you and you try to kick up but nothing is happening, but you want it so bad. Try taking a few steps back and play with the following inversion prep poses to prepare you for the real deal. Let’s check it out.

Continue reading “Defying Gravity Simplified – Inversion Prep”