Mental Health Matters Too

I love teaching yoga. I started YogiNest because of the positive effects yoga had on reducing my symptoms from Lupus, but the thing that really gets me going is the brain. I love everything about the brain. I nerd out hard about the brain. Which leads me to mindfulness & mindset coaching. Multiply how much I love teaching yoga by 1,000 and that’s how much I love being a mindset coach! ⁠

Like many others I’ve suffered multiple major traumas in my life. When I was younger I had no idea what to do with my feelings and emotions. I REALLY wish I knew about meditation & mindfulness practices when I was younger, things would have been so different for me. I’m so grateful I know about it now and that I get to share it with others.⁠

As the days and months go by with this pandemic I’ve noticed a major uptick in stress, anxiety, and depression; and it breaks my heart! We need to wear face masks, we need to wash our hands, we need to keep our distance, we need to open our economy back up. This is all I hear about every day on the news, and it’s all true, but why isn’t anyone talking about how to maintain our mental health?⁠

If our brain isn’t happy & healthy nothing in our life is going to function properly, so why isn’t anyone talking about this? These feelings are tricky to traverse, even as adults. I see it every day. This is what I do for a living! ⁠

Here in LA things are still very much shut down & I’m really starting to see the negative effects it’s having on my clients & the people around me. I’m here to help in any way that I possibly can. ⁠

I will absolutely 100% continue to pepper yoga stuff into my feed, because movement is therapy too, but I want to provide as many mindset coaching tips as I possibly can right now. The world needs it!⁠

If you’re feeling stressed, anxious, or depressed know that I am here for you. Message me, call me. I’m not a doctor but I’m a very good listener. I’m a shoulder to lean on. You are not alone!

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

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

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

What’s 1 thing you can control right now? ⁠⠀
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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?⁠⠀
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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.⁠⠀
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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. ⁠⠀
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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

Navigating COVID-19 With An Autoimmune Disease

I want to talk about navigating a pandemic when you have an autoimmune disease. Living with an autoimmune disease on a normal day is challenging. Once you’ve been doing it for a while it just becomes part of your daily routine and you barely notice it anymore, but other people definitely do, lol 😂I wash my hands profusely. I can’t share food with pretty much anyone, ever. I can’t spend too much time in the sun, lay on the beach, take a hot yoga class, or camp when it’s too cold or too hot. I have to keep my stress levels low. Running makes my knees swell up like balloons, and I’m always afraid of flaring, ending up in the hospital, and facing a mountain of medical debt. Fast forward to pandemic… multiple all of this by 10,000 and then add a triple dose of stress & fear!

If you are struggling with an autoimmune disease the best advice I can give you is to find a way to keep your stress levels WAY down! I know this is scary, I’m feeling it too, but stress will greatly impact your immune system, and you need that sucker to keep you strong and healthy right now! 

Ways to reduce stress 👇🏽👇🏽👇🏽
Meditation, breathwork, move your body at least once per day, get plenty of sleep, journal, keep in touch with friends & family often, take a bath or hot shower, go for a secluded walk with a mask and gloves (stay away from other people), listen to music, draw or paint. What makes you happy? What helps you reduce stress? Don’t forget to do these things now more than ever.

Obviously you should also be very strict about social distancing & wash your hands! You should only go out when you absolutely must, otherwise have someone else run errands for you if at all possible. I have not entered a public facility since the quarantine. My boyfriend is running all errands, and he’s wearing a mask and gloves so he doesn’t come home and get me sick. If you’re on the Nextdoor app I’m sure you’ll find plenty of posts about people who are willing to do your shopping for you, I’ve seen it many times over the last few weeks. Find someone to help you and stay inside. Delivery services can be very helpful and I know a lot of pharmacies are offering free deliveries right now as well.

If you need someone to talk to send me a DM. I’m a good listener and I understand what you might be going through, you don’t have to do this alone ❤️

For the entire month of April 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. Be well & take care of each other!

Photo by: @jessicaczarneckiphoto

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