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

The YogiNest Method™

Introducing… The YogiNest Method™⁠

⁠I’m VERY excited about this. I’ve learned a lot over the last 5 years of teaching & one of those things is:⁠

⁠Physical Movement + Mindfulness Coaching = TRANSFORMATION!

⁠Physical Movement on it’s own is wonderful. It makes your physical body feel great, builds strength & flexibility & you’ll feel less pain, headaches & stress. Mindfulness on it’s own is also wonderful. It teaches you how to live in the present moment, guides you towards a closer bond & stronger relationship with yourself, teaches you to forgive & move through old pain & changes your relationship with others & the world around you. ⁠

⁠Physical movement & mindfulness coaching together is like nothing I’ve ever seen. The transformations I’ve witnessed from students practicing both yoga & mindfulness coaching are astounding. So I created The YogiNest Method™.

The YogiNest Method™ is: 1 part physical movement + 1 part mindfulness⁠ coaching 

⁠Students practicing this method with YogiNest will come no less than 1 time per week to practice yoga & no less than 1 time per week for mindfulness coaching. They go hand and hand. Yoga sessions start in silence, lying in Savasana, adding either a breathing exercise, mini-meditation, or body scan before moving the body. All movement is paired with breath. It’s gentle, nonjudgmental, freeing, strength building, relaxing & restorative. The overall goal is to move all tension, physical & mental, out of the body. Stress, energy, toxins & emotional/physical trauma can get stuck in the body, so it’s imperative that we move. This practice translates directly off the mat and into your daily routine. You’ll notice less physical pain, irritation, anxiety, depression, stress, headaches & digestive issues. You’ll sleep better and you’ll have more energy. You’ll feel happier, more productive, creative & motivated. In mindfulness coaching we’ll slowly work through your current stressors, goals, untreated trauma, any current struggles that are holding you back & more. You’ll be given exercises to help you work through your stressors, traumas & goals. Some of these exercises are; meditation, breathing techniques, very specific journaling assignments, coaching sessions with me & a plethora of mindfulness-based methods to help you become the best version of yourself. ⁠

⁠THIS WORKS! I’ve seen it! I’ve experienced it in my own life. It’s powerful.⁠

⁠If you’d like to learn more you can read my blog posts titled:⁠ “Why Is Mindfulness So Important” & “Why Is Movement So Important.” We’re so excited to provide this new service to all of you.

Best,
Jenna

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

Attention New Students! 20% off in the month of February!

ATTENTION NEW STUDENTS!!!

February is new student appreciation month at YogiNest! When you book your FIRST session between 2/1/20-2/29/20 you’ll receive 20% off a single session or one of the many package options we offer.

Curious why we chose February 1st instead of January 1st? Well I’ll tell you. Approximately 80% of all New Year’s resolutions are abandoned before January even ends! YogiNest knows how hard it can be to stick to your goals & commitments without an accountability partner, so let us help you pick up where you left off. We’re here to help you with tricky schedules & to inspire motivation and commitment to achieve all your yoga & mindfulness goals.

Let 2020 be the year you finally commit to yourself! We’ve got 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

Photo by: @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

Welcome to YogiNest

Hi! Welcome to YogiNest. Let’s get reacquainted. 

YogiNest was created in 2015 when I realized people needed more. I knew people needed more because I needed more. I’ve never felt more hopeless than I did when Lupus took control of my body, and honestly all of my hopes and dreams. I was unhappy with the care I was receiving and took matters into my own hands. I don’t know where I’d be without mindfulness, yoga, and meditation. Getting my mental health in order made ALL the difference on my journey to recovery. I created YogiNest with the hope that I would meet people who were curious about complementary and alternative therapies alongside conventional medical treatments that were prescribed by their doctors. I ended up just meeting people who only wanted to do yoga. Which is totally fine, but I wanted more! Then something magical and organic happened, over 50% of my yoga students turned into yoga and mindfulness students, because as it turns out…people wanted more! What was showing up in their bodies on their mat was also showing up in their daily lives. Body pain seemed to be directly connected to emotional pain, stress, anxiety, depression, and more. So YogiNest began to morph into my ultimate vision, a place to get more! People want to be seen & heard in a safe place by someone who can hold space for them without judgement, that’s what YogiNest provides. YogiNest specializes in the one-on-one experience! Each session is tailored to your specific needs. The thing that’s so special about these one-on-one tailored sessions is that they change with you, and if you’re anything like me you’re always growing and changing. That’s a good thing by the way, change is good, growth is good. So if we’re constantly changing and growing shouldn’t our complementary and alternative therapies change with us as we grow…I think so! I like to think about this practice like the process of metamorphosis. You come in as an egg, hatch into a caterpillar, form into a pupa/chrysalis, and finally emerge as a butterfly. Everyone has to start somewhere, we’re all beginners at some point, then we learn and grow and hopefully find versions of ourselves along the way that we love and can learn from until we shed our skin and change once again. This practice is about living in the present moment, embracing change & impermanence, making peace with our past and taking with us the lessons we were meant to learn, and allowing ourselves to shift and grow and change. Through mindfulness, yoga, and meditation practices YogiNest helps you move through life with more ease and less body aches and pains.

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