Postpartum Practice for Low Back *video

A friend asked me to post a yoga video for her to addressthe low back tension she feels after just having a baby. The sequence below is to remind your body of optimal alignment while releasing stored up tension in the body. It will release tightness in the back of the legs and low back while strengthening the low back. Do the whole sequence or bits and pieces when you have time. I am did the practice with my baby so you could see how I adapt my practice with him. He actually cooperated quite well I just needed to bounce his chair every once and a while. Often I need to pick him up for some poses or put him on the ground next to me. My baby comes before my practice so if he needs me and doesn’t seem happy I stop practicing and come back to it later. When I really want to practice my husband watches the baby so I can get some “me time” and a bigger practice in. My baby boy is 8 weeks old.

Teaching focus: Learn to hold healthy spine in lower back
Principles of emphasis:
1^st principle: side bodies long
2^nd: Hug the midline inner thighs strong
3^rd: inner spiral thighs
4^th: scoop tail bone so low belly tones to hold curve of low back
Theme: Taking time (even if only a few minutes) to take care of your self. When we are feeling good in our body we experience more health and happiness and from that place we can better care for our new babies.

*check with your health care provider before picking up your practice and remember to always listen to your body. If something doesn’t feel right, hurts, pulls… don’t do it! You just had a baby. Give yourself a break. P.S you are superwomen!! Your practice will deepen in time. No rush.

The Video:

(if the video above doesn't work here is the youtube url: http://www.youtube.com/watch?v=Kcj6CYlnjS0&feature=youtube_gdata&noredirect=1)

The Sequence:

Sucasana Uddiyana Bandha Pranayama
Sucasana side stretches
Cat/cow
Table jump rope spine
Anahatasana modified
Down Dog
Table - Shalabasana
Table - Shalabasana butt burner (toe touches, knee bends, knee bent hip extenders, abductor burner)
Thread Needle
Mod Utkatasana hands on knees cat/cow- jump rope spine
Tadasana- half moon side stretch
Down Dog - 3 Leg Down Dog
Wide Leg Forward Fold- Twist (with block, stack of books, soup can..)
Supta Pigeon
Supta Femur Rooting *my go to low back pain move*
Shavasana
Childs Pose

Winter Solstice Journaling Suggestions

Winter solstice is an invitation to pause and honor natures rythm by turning inward. I encourage you to pause, honor, inquire, and reflect during this magical time. I like to meditate + journal the week leading up to and the week following the solstice and then I re read my journal enteries when I see the first crocuses peak through the dirt (the first flowers of spring).

If you are in SLC I will be teaching a Solstice Inspired yoga class at Sugar Space 9-10:30am by donation.

Here are some of the topics I will be journaling on this year.

Winter Solstice journaling suggestions: 

Look Back

Name at least 3 obstacles you overcame in the last year, and reflect on what lessons you learned or what qualities of character were strengthened as a result.


Name up to 3 challenges you are working on that you feel stand in the way of you reaching your highest goals and intentions


Name at least 3 positive shifts you made in the last year. Give yourself full credit for forward growth, even if they were just little steps (little steps add up to big changes in time)

Name your three most powerful moments or special memories from the last year.

Look Forward

Name 3 goals or intentions you have for the next year. You might pick one in separate category such as Relationships, Career, and Self Development, or you might pick three to work on in one single area of your life.

Now list 3 obstacles that you think might stand in the way of you manifesting your intentions and counter each of them with a solution.

Name 3 qualities of character you want to cultivate this year to help you embody, or manifest your intentions.

Reflect on, and name, the desired outcomes or feeling states that you will experience having realized your intentions. Allow yourself to really feel each outcome in your body. Take your time with it as the more you can not only visualize but also feel where you are going the easier it is to get there!!

Upeksha Leads to Harmony

Heart Quality: Harmony

Theme: Upeksha (overview, big picture)

The Sanskrit word Upeksha comes from the root word “iksha” meaning view, gaze at, look upon, or reflect. The prefix “upa-“meaning over or beyond. I like to think of Upeksha meaning overlook. Not overlook as in ignore or to not see, more like a scenic overlook.

Antidote: Lets add a seasonal winter touch to this antidote… When I ride a chair lift I can see so much. I can see the bigger picture compared to when I am speeding down the mountain on my sweet tele ski’s, where I can only see what is in front of me. When I ski I love catching air over the rolling hills. However, when I am coming down the mountain I can see what’s on the other side of those hills, only what’s in front of me, the small picture. When I am on the chair lift I can see the bigger picture, I can see what’s on the other side, maybe there is a crash on the other side of that hill with multiple ski patrollers and someone on a backboard. With this bigger concept about what is going on I can more gracefully navigate the different parts and not jump off that hill.

This is true in my yoga postures too. When I get too focused on one aspect like shoulder loop. I forget that it is only one part that makes up the whole. Just because my shoulders might be integrated doesn’t mean that my ribs and my head are not way out of balance. When I pause, breath and take into consideration what is happening with all the different parts of my body I can again more gracefully coordinate myself leading to more harmony in my mind, body, and spirit.

It’s a great concept to ponder and practice. Stress, chaos and/or mundane tasks pulls us into the “the small picture” and our ability to choose the highest or best course of action is often diminished. This larger perspective allows us to meet the world, or yoga pose, from a calmer + more loving + more capable place. This pausing, taking a breath and trying to see the “scenic overview” can be a magical strategy for navigating just about every situation in life… especially during the holidays.

Sequence: 

Sucasana viloma Pranayama
Cat/cow
High runners lunge twist - lunge
L.L twist - anjaneyasana
Utkatasana exhale arms forward down and up inhale stay low reach up 3x
Lunge exhale sweep arms forward down back and up inhale tailbone teach up - Lunge twist Anjali mudra - standing Lunge twist T arms- rev - one hand down high runners lunge stretch arm over ear
Pigeon
Leprechaun tapping from DD
Modified Parsvakonasana
Clasp blow Warrior 2- Parsvakonasana hand outside foot
Dolphin – Leprechaun tapping from Dolphin or Pincha Mayurasana
Ardha Chandrasana- Chapasana - Trikonasana
Trikonasana
Handstands at wall
Janusasana  
Paschimottanasana
Sucasana viloma pranayama 3x

I have been studying Anusara Yoga going on 6 years now and have been contemplating applying for Certification in Anusara. Currently I am Anusara-Inspired which is often compared to a BS and Certification is often compared to a Master’s Degree. One part of the certification process is submitting filmed classes to a review board. This really terrifies me so I have decided to start filming my classes and beginning watching them and refining them before I start thinking about giving it to a certified teacher to review. Today was my first day filming, which was all about figuring out equipment… Will my battery last? Do I have enough memory? Do I need a mic? Does it capture the whole class room? Everything worked accept the sound. I am excited to start refining my teaching skills, even if it takes a while for me to submit my application.

First Class Back

Notes from my Sugar Space Class, December 7th 9-10:30am by donation.

Principles of emphasis:
First principle: side bodies long, foundation of feet, melt heart
Second principle: muscle energy to help draw arm bones back
Secondary principles: twisting

Theme: 'tis the holiday season. Let's lengthen our side body to make room to fill ourself with holiday cheer + joy and play with twists to let go of stress + overindulges.

The sequence:
Bridget's cross modified one hand one forearm
High runners lunge
Lunge
Dd-vinyasa
Utt rag doll
Utkatasana
L.L quad -> anjaneyasana
Active pigeon
L.L twist
Plank sbl- knee to chest Bridget's cross hips down one hand one forearm
Utkatasana twist
Utkatasana twist one foot off ground -> L twist ->L.L quad twist ->vinyasa
Side crow
Supta side crow prep
Side crow
Anjaneyasana  -> ardha hanumanasana
Headstand prep or headstand
Handstands
Galapers twist quad @wAll
Janusirasana
Twisted janusirasana
Pachimotanasa
Shavasana


This was my first class back after not teaching for my 2 month maternity leave. It felt sooo sooo good to be back. I had missed my students and teaching so very much. I was worried after not teaching for so long (this has been my biggest break in teaching for the last 8 years) that it wouldn't come back to me and I lost my teaching skills. But it came right back and felt so good.

Fragility + Beauty of Life

I have been so in love and happy enjoying the blessing of my son who was born a month ago. He really is my bundle of joy, reminding me of all the light and beauty that is in the world. Its so appropriate that thanksgiving is right around the corner because my heart feels like it is going to bust open with the amount of gratitude that it contains.

At the same time my heart is full of happiness it is also full of sorrow. A good friend of mine passed away this week. Life is so fragile and impermanent. It is so sad that a wonderful women in her twenties was taken from this world. Its not fair. Life is not fair.

Its weird to  experiencing two conflicting feeling of happiness and grief at the same time. Part of me wants to go skipping through the fall leafs with my newborn and the other part of me wants to cry under my comforter in the bed.

I know me getting depressed doesn't add love to this world or to my family. So I look for the good. I try to see this as a reminder to live every moment to the fullest. To share love, light and laughter with the people around me. To soak in the grace of my surroundings. To be there for others in time of pain and to not let depression, drugs, harmful relationships, and negative experiences spin me down to death.

Life is so beautiful and as sad and painful as impermanence is. That is one of the aspects of life that makes it so magical.

I have such an abundance of gratitude for all the many many blessing in my life.

Heart Openers for Breast Feeding

Our beautiful baby boy arrived October 22nd (birth story to come). It has been so amazing having him out of my belly and in my arms. When he was born my heart expanded to make room for all the love I have for him and the new love I have for my husband seeing him in his daddy role. I want to lift my now bigger + fuller heart up. However holding and breast feeding baby Sage puts my body in a position that hides my heart, tightens my upper neck and pec muscles while over lengthening and straining my back muscles. Ouch. I have been doing these gentle stretches to keep my body somewhat in alignment. 

Holding a baby and breast feeding takes my body into horrible alignment that creates more stress and tension in my life. I am so happy to do it and LOVE all over my baby. But I don't want my body to forget optimal alignment, the alignment that creates more harmony and happiness in my life. 

The main alignment actions I am reminding my body of during this sequence are:

• Side Bodies Long + Inner Body Bright
• Arm Bones Back  + Shoulder Blades Together
• Chin Up + Palate of Mouth Back

my favorite thing to so with a strap to help integrate arm bones back. start with the strap horizontally behind back under shoulder blades, bring the tails of the straps in front, over and behind the shoulders, cross the tails behind your back forming am X, tighten strap and grab each strap and pull forward. Lengthen from hips up through arm pits and into the sides of the neck. Expand your ribs and broaden the collar bone opening your chest. Watch that the floating ribs don't stick out causing a collapse in the kidneys. If you notice this is happening pull the floating ribs in toning the abdominal muscles. Lastly check your head, is it sticking forward? Lift the chin to horizontal and slide throat back until the palette is over the spine. Once in this pose you can do some neck lengtheners: take chin to chest, and then one ear to one shoulder and other ear to other shoulder, then back to center

I like to start with a strap and pull up as high as I can and then pull down as far as I can. then I take the full pose by bringing my hands together. Just like in the sequence above: lengthen your side bodies, expand your chest opening your heart, draw arm bones back, squeeze shoulder blades together, draw floating ribs in, extend from pelvis into floor and from pelvis up through crown of head. I like to hold these shoulder stretches for 2 minutes.

Start with a block on the 2nd level horizontally placed below cervical vertebrae 7 (to find look toward belly button feel the back of your neck. That boney vertebrae that sticks up is C7) and slowly wiggle your way down stopping between each vertebrae from C7 to T12. Keep floating ribs pulling toward pubic bone to avoid kidney collapse. With each breath lengthen from hips up side bodies and draw arm bones back hollowing arm pits out. I like to hold each place for 2 minutes.

holiday season

The holidays are upon us. It’s a time when the world around us is festive but the body needs more rest. Here are some tips to conserve your energy and enjoy this time of celebration.

1. Go to bed 1 hour earlier each night you are home. That way you will be well rested for the nights you are out celebrating.
2. Make a big pot of soup or stew and roast some root vegetables. Eating nourishing and grounding foods, rather than grabbing what is fast and easy will help you stay healthy and balanced this season.
3. Commit to your yoga practice and get to the mat each day. If you can’t make it to class, here are some short home routines to help get you started.
4. Take a 5-20 minute break each day. Turn off your computer, put down your phone and check out! Dance, draw, put your legs up the wall, have a cup of tea, take a walk, stare into space….
5. Start the day with 2-4 glasses of warm lemon water each day and continue to drink warm fluids throughout the day.
Wishing you a blessed holiday season!