7-Day Challenge – Daily Self Check-In – Day 4

Today is day 4 of the daily self check-in challenge we’re doing this week. Today started out rough for me. I was feeling everything. I was so overwhelmed by the events in Georgia & Minneapolis. I was nauseated by the death toll from COVID-19. I was struggling to concentrate, struggling to focus, I felt like a zombie. I decided to take my own advice and close my eyes, take a few deep breaths & check-in with myself. What did I need today to take care of my overwhelming feelings and emotions so I could go back out into the world and help my clients?

I want you to do the same for yourself right now, close your eyes, take a few deep breaths, and ask yourself what you need to take care of yourself today so you have the strength to take care of others. The world needs good, kind, loving, caring people right now, but if you’re cup is empty you can’t help others in need. Change has to start with you! 

⁠What I needed today was meditation, so that’s my mindful tip of the day, meditate. Check out Headspace, Insight Timer, and Calm. There are thousands of meditations for whatever feelings and emotions you need to manage. You can meditate for 1 minute or 90, it’s your choice. If an app isn’t for you or isn’t available to you just close your eyes, wherever you are right now, place your hands on your belly and connect deeply with your breath. Scan your body from the top of your head down to your toes and allow feelings and emotions to come up without judgment. Allow them to come up without trying to manipulate or change them. Close with a few more deep breaths and open your eyes. Now you have information about where you are today. Care for yourself like you would someone you love, so you can become more balanced and centered, which will allow you to pour back into those around you. We NEED each other right now! Take care of you so you can take care of others 👯‍♀️

⁠I’ll see you tomorrow, be well ❤️

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

7-Day Challenge – Daily Self Check-In – Day 3

Today is day 3 of the “7-Day Daily Self Check-In Challenge.” I’m doing this every day this week to help you remember to check in with yourself. A little self-inquiry reminder. So right now, I want you to stop whatever you’re doing and take a few deep breaths. Now ask yourself, how do I feel right now? Am I feeling any physical pain? Am I tense, tight? What about my emotions and feelings? Do I feel calm & collected, scattered, sad, anxious? What can I do right now to take care of myself? ⁠

⁠My mindfulness tip for today is to move your body. Move any physical or emotional stress, anxiety & tension out of your body via any type of movement that resonates with you. Movement is incredibly healing and we hold a lot of stress & tension in our bodies. We also hold a lot of emotional pain in our bodies as well. If you can’t do this exercise right now save this post for later and give it a try. 

That’s it for today, I’ll see you tomorrow, have a good day!

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

7-Day Challenge – Daily Self Check-In – Day 2

This is day 2 of the daily self check-in we’re doing this entire week. I’m here to help you remember to check in with yourself, both physically & mentally, to see how you’re feeling today and to assess what you need to do for yourself so you can be more mindful, healthy and happy. 

⁠So stop what you’re doing right now, take a deep breath, and ask yourself, how am I? How do I feel? What do I need? ⁠

⁠Today’s mindfulness tip is to breath it out! Deep breathing is the most underrated stress & anxiety reliever of all time, lol 😂 and it works so well. I’d love for you to try this right now. If you can’t do it right now save this post and come back to it later. I promise it will make you feel better. ⁠

⁠Just do 3 quick breaths and then you can carry on with your day. Inhale through your nose and exhale through your mouth…⁠

⁠Inhale, exhale…⁠
Inhale, exhale…⁠
One more time, Inhale, exhale.⁠

⁠That’s it, it’s that simple. I’ll see you tomorrow, I hope you’re having a good day.

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

Let’s Talk About Yoga Bullies

Have you ever had a bad experience in a public yoga class? If you said yes you’re not the only one. More than 50% of clients that come to me (I specialize in private coaching sessions) state their reason for pursuing private sessions as having bad experiences in public yoga classes. So today I want to talk about yoga bullying & peer pressure.⁠

⁠Don’t get me wrong there are PLENTY of amazing yoga teachers & studios out there, I have a few favorites of my my own, but even I’ve had some bad experiences.⁠

⁠I started doing yoga many years ago as I was told it was a great way to get exercise without hurting my joints or causing inflammation since I have Lupus. First of all, yoga is not one-size-fits-all. There are several styles that caused my body distress, but after years of trying things out I found Iyengar yoga & it became my happy place, but on my journey to this happy place I experienced a lot of pressure! It was so confusing. Wasn’t yoga supposed to be about my inner journey, no ego, pride, competition or judgement? That was not my experience, it is now, as I’ve found my people & practice that work for me, but over the years I’ve been pushed extremely hard by yoga teachers, told to preserve through the pain. I’ve been adjusted aggressively in class & called out publicly for using modifications when a pose didn’t feel safe for me. Once a teacher even told me there was no reason I shouldn’t be doing Handstand without modifications. I call bullshit! I was proud of myself! I was proud of not being in a hospital bed, or on a ton of medication. Doctors told me I was going to die, but I was in a yoga studio moving my body, that’s all that mattered to me. It’s MY practice, it’s YOUR practice! Do what feels safe for YOU! Pick a style that feels good in your body. Modify if you need to. Close your eyes, breath & listen to YOURSELF! Find a teacher that makes you feel empowered & challenged in a way that feels safe for you, your body & whatever ailments you might be dealing with. This practice is about self-inquiry & growth, not just on a physical level but also mentally. Move your body in a way that feels good & trust yourself. Feel safe! Feel empowered ❤️

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

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

Focus on what you CAN control vs. what you CAN’T!

What’s 1 thing you can control right now? ⁠⠀
⁠⠀
I remember sitting in therapy, a long time ago, discussing a difficult person in my life. My therapist said, “you have 2 options, you can walk away, or YOU have to change.” I wanted to tear his entire office to shreds! Why should I change? They were the shitty one! They caused me pain! WHY SHOULD I HAVE TO CHANGE?⁠⠀
⁠⠀
I get it now! I had to change because there is only 1 thing we have control over, OURSELVES! We have control over what we do, how we react & whether we take steps forward or remain stuck in old patterns.⁠⠀
⁠⠀
Currently, our planet & everyone on it is being challenged. Lives & jobs are being lost, the world as we knew it is gone. Things WILL get better, but they’ll look different. We have little control over what’s going on, so I want to talk about what you do have control over. ⁠⠀
⁠⠀
Let’s shift our focus, dialogue & conversation from what we can’t control to what we can. The story we tell ourselves is powerful, but it’s not always true, let’s change this by focusing on what we CAN control:⁠⠀
⁠⠀
⚪️Breath – come back to your breath anytime you feel like your world is spiraling – breathwork can help you feel more grounded, centered & less stressed⁠⠀
⚪️The food we power our bodies with ⁠⠀
⚪️Choosing to exercise so our bodies can be strong & flexible ⁠⠀
⚪️The people we allow in our lives⁠⠀
⚪️Our environment – you’ve heard people say, you are what you eat, same applies for the environment you choose to subject yourself to⁠⠀
⚪️Carbon footprint⁠⠀
⚪️Mental health – seek professional help if you need it, talk to a friend/family member, meditate, journal, practice mindfulness techniques. Your brain is a muscle, it needs exercise too⁠⠀
⚪️Taking care of yourself – it’s the most important relationship you have. If the relationship you have with yourself is strong chances are the rest of your relationships will follow suit⁠⠀
⚪️How you react to people & things around you⁠⠀
⚪️How you act on your feelings⁠⠀
⚪️Gratitude – Focus on what you have vs. what you don’t⁠⠀
⚪️When to walk away⁠⠀
⚪️Self-talk & inner dialogue⁠⠀
⁠⠀
You have more power than you know. Focus on what you CAN control vs. what you can’t ❤️

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 by @jessicaczarneckiphoto