Yoga For Busy Moms

Photos via Pinterest.

Yogini goddesses, I couldn't be more excited to share this beautiful guest post from health writer Virginia Cunningham with you today. Virginia shares her thoughts on why yoga is great for busy moms, the benefits of practicing, and advice on how to get started.

Being a mom is one of the most stressful jobs in the universe. It’s not just one full-time position, but at least five. Moms find it difficult to manage without acting on the urge to pull out all of her hair. It’s important for even the busiest mom to find some time for herself to relax.

Yoga is the perfect activity to manage your stress.

Why Should I Spend My Precious Time on Yoga?

-Quick Workout

Most workouts take at least 30 minutes, 3 times a week to see and feel any results. For somebody who works and deals with the needs of their kids, 90 minutes a week is a luxury she might now have. Some yoga workouts only require 15 minutes and you’ll feel results sooner.

-Stress Relief

Stress is a major cause of many health ailments, such as high blood pressure and heart disease. You owe it to yourself and your family to stay healthy. Yoga can lower your blood pressure by relieving you of the stress that weighs heavy on your shoulders.

Give Yourself Alone Time

As a mom, there’s always someone who claims to need your undivided attention. Being around people all day, every day, can eventually feel like a burden. If you don’t give yourself time to be alone, you could end up resenting the people you love most. Yoga can be the solitary experience you sorely need.

Teaches You to Relax

Relaxation is one of those essential subjects we never learned in school. The more work you have to do in a single day, the more tension builds up. Without learning to relax, you could find yourself with chronic aches and pains. Part of yoga is learning how to breathe and take time to relax. These are tools you can use in any situation when needed.

Energizes You

One long day of hard work can zap the energy from you for the whole week. Fifteen minutes of yoga in the morning just might be enough to kickstart your day in the right direction. You’ll have more energy during the day, which will make it easier for you to deal with whatever challenges life throws at you.

Yoga Tips For Beginning Moms

Plan Your Weekly Routine

Even if you decide on making yoga your new regular activity, it’s too easy to let time slip by you, therefore, you should plan for when you’re able to fit yoga in. Start by thinking about what time of day you’ll have the energy and time to devote to at least 15 minutes of yoga. If you choose the wrong time, you could end up too exhausted to participate.

Learn from an Instructor

Some yoga poses can be dangerous if you attempt them for the first time on your own. Learning yoga from a book might seem like a time and money saver; however, it will be more effective to learn from a trained professional.

Whether you go to a yoga class or buy an instructional DVD, it’s important to learn the basics from somebody trustworthy so you know that you’ll gain all the benefits from your yoga workout.

Listen to Your Body

Not every yoga pose is made for every person. People come in all different shapes, sizes and levels of flexibility. Anyone can participate in yoga, but some poses can be dangerous or uncomfortable. Let your body tell you what is comfortable and don’t try to force yourself.

Yoga is a very relaxing exercise that anyone, especially busy moms, should incorporate into their daily routine.

Virginia Cunningham is a freelance writer from Southern California whose writing specializes in a range of health topics, including personal fitness, family health and vitamins and supplements. She practices yoga each morning to get a kickstart for the rest of her day.

Thanks, Virginia, for such a great post! Namaste.

Being Open to Challenges

Photo via FYeahYoga.

My teacher shared a profound idea in savasana today. He didn't say, "Let go of all your thoughts and concerns. Detach from them and rest in stillness."

He said, "Consider whatever it is that's challenging you in life right now, whether that's a relationship or a situation or an unfulfilled desire. Embrace that.

"What are you turning away from? Look at how you can learn to embrace those challenges as they come up for you."  

Photo via Pinterest.

I think so often we come to yoga hoping to get away from the stresses of daily life, or the obstacles in our path. We are searching for relief from sadness and turmoil, or for a reprieve from apathy, a sense of deeper meaning and of belonging.

What we have to remember, though, is that yoga challenges us, too. The practice is meant to.

Yoga is not necessarily a break from challenges, but an experience in practicing how to embrace them and work through them one breath at a time.

Photo via Dudes Doing Yoga. 

Inevitably, at some point in class we reach a moment when we can choose to give up, or to trust the teacher's words and our own bodies... and that's when amazing things happen. We stretch farther into the pose than we did yesterday, or we lift off the floor in an arm balance six months after trying it over and over again.

We look in the mirror and see ourselves differently, or perhaps for the first time, we see ourselves for who we truly are.

And we leave the mat feeling lighthearted and energized, ready to face the challenges waiting outside the studio, more open to them than before.

Give It All Away

Photos via Yogic Photos.

If you're feeling uninspired in your practice, here's an idea: dedicate your practice to someone you love or someone you know is suffering.

Set the intention that every movement you make, every asana you hold, will be for the benefit of others.

When class gets hard or you meet resistance or pain on the mat, bring your attention back to your beloved.

Do your yoga by giving it all away.

At the end of savasana, at the sound of that final om, know this: all beings are liberated.

Chaturanga

Photos via Pinterest.

Chaturanga used to be one of my least favorite poses, but I've recently embraced it in class. The "pushup of yoga" is one of those poses that can help you build the strength and courage you need to move toward more advanced postures, like handstand and arm balances.

A few quick tips on proper alignment in chaturanga:

• Generate the pose from strength in the legs. Keep those quads engaged!
• In the pose, elbows are over the wrists. Hands press down, low belly lifts.
• Before you bend, be sure to shift forward. Reach with your heart and your heels.
• Draw your shoulder blades together strongly, picturing your heart opening.
• Gaze slightly forward, not up, in order to avoid tension in the neck. 
• Think about avoiding these common issues: bum is too high (engage the core more firmly) or shoulders are drooping (again, think of your shoulder blades drawing back).

A final note: consider  if you're adding resistance to the pose. If your teacher asks you to take Chaturanga and hold for five breaths, what is your immediate reaction? Is it the thought, Damn, I don't want to do that or, worse yet, I can't do that?

You'd be surprised at what you're capable of if you let yourself trust yourself and be open to what's possible. You may find your arms hold you there, steady, if you can calm your mind first. The body perseveres. 

You are in the moment, not resisting the yoga, encouraged by the warrior yogis around you.

Free Shipping All Summer at Sweaty Betty

Summer has started and the heat is here to stay. 

It's a great time to shop for new yoga or swimwear. I recommend checking out Sweaty Betty... they have an amazing deal going on all summer where you can get free shipping on orders over $100!

Just use the code USAFREESHIP when you check out. Ooh la la!

 

Returning to the Practice

Sometimes my yoga falls away.

I make excuses, or feel too tired to roll out my mat. 

It never ceases to amaze me how much I gain from returning to my yoga.

I feel lighter, more capable, stronger. I feel better about myself. My mind quiets down. I am more present.

It is worth the effort to spend a little time each day flowing through asana and sitting in meditation. Whether that's showing up at a studio for class, or (if you're like me) simply turning on a Rodney Yee video for an hour at home, you will be grateful you made the effort.

For every moment I put into my practice, the yoga gives back.

Partner Yoga

Photos by Wari Om Photography.

Yoga is a gift meant to be shared.

Today I aspire to support others with love and kindness, without expectations.

As I give, so I receive.

Namaste.

The Most Common Fitness Injuries

Photos via FYeahYoga and Pinterest.

Today on Alive in the Fire, I bring you a guest post from freelance writer Samantha Priest. She shares some wisdom on how to avoid injury when working out. Listen up, athletes!

If you exercise regularly, you also have the unfortunate side effect of the risk of injury. Knowing what injuries to expect can help you reduce your chances for getting injured while exercising to improve your health. The following injuries are common to athletes and exercise enthusiasts.

Back Pain
Back pain is a common injury during exercise. It is caused by a variety of things. Poor posture during daily life, poor form during exercise, and doing a lot of exercises that arch or strain the back, such as the cycling position, can all strain the back. Back pain can range from slightly annoying to incredibly painful.

You can avoid back pain using several different methods. Try keeping good posture as much as possible during the day. Avoid slouching while sitting or standing. Try core-strengthening exercises to make it easier to have good posture. Try these exercises to increase your core strength:
- Abdominal planks
- Push ups
- Hip bridge

- Back extensions

Shin Splints
Shin splints are still a mystery in the medical community. No one can agree on what exactly causes the pain. However, for individual who have been active for fewer than 5 years, their chances of getting shin splints are higher. Shin splints typically show up after a sudden increase in training.

The best way to prevent shin splints is to gradually increase training over time, such as no more than 10 percent per week. Stretching the calf muscles and targeting strength training on the calves can also help reduce the chances of shin splints. 

Muscle Sprains 

Muscle sprains are one of the most common injuries in fitness and sports. The reason is due to a lack of muscle strength and improper exercise form in the majority of cases. Commonly sprained areas include hamstrings, ankles, groin muscles, ACL, and the rotator cuff. 

You can prevent these injuries by keeping proper form during exercise and by strengthening the surrounding muscles. There are several exercises that can help reduce the chances of muscle sprains, including: 

- Standing deadlifts
- Hamstring curls
- Balance board exercises
- Front leg raises
- Core strength exercises

Concussion

The American Association of Neurological Surgeons estimates that there are nearly 4 million concussions each year related to sports and exercise activities. Helmets can help protect the skull from some concussions, but because many concussions occur due to high speeds, more injuries are caused by the brain hitting the skull from the inside, which cannot be helped with helmets or exterior protection.

You can help reduce your chances of getting a concussion my wearing headgear if at all possible, and avoiding hitting your head against other people, objects, or helmets. If you do get a head injury, rest and watch for signs of a concussion after, such as headaches, irritability, clouded thinking, and vomiting. 

Broken Teeth
Broken teeth are common in many different sports from hockey to football. Broken teeth typically happen when something flies at the face and hits the player in the mouth. The best way to avoid broken teeth is to wear a helmet with a mouth guard, or wear a bite guard. Most professional athletes wear a combination of both, when possible. Protecting your teeth with a bite guard will help reduce your chances of seeing broken teeth and avoid expensive cosmetic dentist bills. 

If you implement these tips, you will have a reduced chance of seeing injuries from exercise and everyday life. 

About the author: Samantha is a freelance writer, a part-time blogger and a health expert.

Insanely Cool Yoga Video

I watched this yoga video and immediately wanted to watch it again. And again.

Not only is Phillip Askew's control of asana downright impressive, but the sense that comes through in watching his flow is that he has a sincere dedication to his practice.

He is a devoted yogi.

How many hours has he spent holding a headstand? How long before he could do Hanumanasana? The point is that he's lost track of the time it took, but he knows the patience required to reach that place in the journey.

I love the humble moments in the film, too: at eighteen seconds, when he sits quietly on the bridge, and at four minutes, when he thoughtfully places each ankle behind his head before a well-deserved savasana.

At no moment in watching his practice do I get the sense that Phillip is trying to impress others by practicing yoga in public places. He is simply exhibiting his truest self: the one that moves effortlessly between the poses, the one that honors his own body and spirit on a regular basis.

Thank you, Phillip and the filmmakers, for sharing this beautiful example of what yoga really is. Namaste.

Yoga for Back Pain Relief

Photo via Urban Yoga Girl.

Do you suffer from back pain? 

Yoga can help.

Today I bring you a handy infographic from

Yoga Paws

on smart steps for healing as well as yoga postures that relieve back and spine issues.

PS

10 yoga poses for chronic pain

, and

learning to listen to your body

when it's hurting.

Why We Breathe: A Yoga Documentary

Why We Breathe - A Yoga Documentary from BackToAwake on Vimeo.

I recently learned about an inspiring yoga documentary called Why We Breathe on Hearts Expanding, a yoga blog I love and follow regularly.

The film features the question: why do you do yoga? The filmmakers interviewed a variety of well-known, experienced yogis and teachers to learn why they practice, what keeps them going, and why they love yoga.

The documentary features contributions from Dice Iida-Klein, Briohny Smyth, Kathryn Budig, Tiffany Cruikshank, John Yax, Chris Yax, and Angela Tara Hsu.

You can find out more about the project on their website or on their Facebook page.

Have you seen any other cool yoga films lately?

I Could Hug You All Day

Photo via Rummey Bears.

To be touched, to be held, is to be loved.

Photo via Tyler Branch.

A cheek nuzzled into a neck, an arm wrapped around the back, the fingers of a hand entwined in another's.

Photo via Pinterest.

A gentle hug, an open heart. These are things I long for.

Color Me Rad Sacramento 5K

On Memorial Day, my sister and I participated in the Color Me Rad 5K run in Sacramento. It was a blast!

We arrived to find the party had already started: a DJ was jamming some awesome tunes, runners were doing Zumba moves to warm up, and people in white t-shirts and neon-colored Raybans were walking around everywhere. 

We pinned on our race numbers and quickly decided we had to join our fellow runners in donning a RAD tattoo :)

I have to say, I felt pretty badass adding that to my collection of tattoos. Once we were pumped up and ready to go, we headed over to the starting line. 

Fortunately for us, a generous girl who was running by herself decided to share her packet of color with us, so I started out the race covered in bright pink.

A little over three miles of running later, we were stoked to have finished the race. It was awesome sharing the experience with other runners and watching the crazy antics of people getting color bombed by handfuls of starchy powder. Plus, by the end of everything, we were a rainbow of color: we'd been soaked in liquid and then doused with the cornstarch powder multiple times. 

My favorite part was at the very end, when a crowd of runners who had finished the race gathered near the DJ booth. Cued by his countdown, we all threw our last color bomb packets into the air at the same time, and the air was filled with a haze of color.

It felt so invigorating and exciting to be a part of such a fun event, and to contribute to several great causes -- the Special Olympics, and a relief fund for Boston. Every step of the way, I felt so fully present to the moment, fully conscious and alive.

I'm so grateful to have a body that lets me run when I want to and a beautiful a sister I can share silly experiences with. Cheers!

Yoga Inspiration

It is through your body that you realize you are a spark of divinity. 

-B.K.S. Iyengar

Wishing you peace and happiness today, readers. May you be willing and courageous enough to explore what your body is capable of and what it can teach you. Namaste.

A California Adventure

Friends, yogis, beautiful ones: I'm back from my camping adventure! My friend Yoel and I had an amazing time in Stanislaus National Forest and Yosemite.

We spent the days relaxing, hiking, eating picnic lunches, building campfires, making smores, telling stories, and just generally enjoying the beautiful California landscape. We also spent a few days in San Francisco exploring and riding bikes.

I did a little yoga out in nature, too :) I will definitely post some of those photos soon!

I feel refreshed and grateful to be back home.

How have you guys been? XO!

Gone Campin'

Photos via Pinterest.

Hey yogis! I am headed to Stanislaus National Forest for a few days of camping, hiking and relaxation.

I'll be taking a little blogging break while I'm off the grid.

No cell phones, no traffic, no computer screens. Only the smell of the trees, the quiet of the wind, the beauty of the landscape, the twinkling of stars overhead.

And of course: late night card games, beer drinking and smores in the campfire!

See you soon, and have a beautiful week.

The Path Before You Is Clear

Photo via Pinterest.

Today I vibrate the mantra om namah shivaya. Some have translated the words to mean I acknowledge my highest self and all the ways I may become.

To me, the mantra means this path is clear; I am free to walk it.

Photo via Hindu Wallpaper.

Om namah shivaya is an incantation to Shiva, a clearer of obstacles, the Hindu lord of meditation and the conqueror of death and destruction. 

By bringing this mantra into meditation, we acknowledge the guru within, the part of ourselves that is wise and powerful.

Photo via FYeahYoga.

May the path before you be open, and may you navigate it with grace and purpose. Namaste.

Super Bendy Backbends

Photo via Yogurt Yoga. 

Lately I've been inspired by photos like these, where yogis are doing crazy awesome backbends. Have you ever been able to do a super bendy backbend?

Do you have any advice on getting from Full Wheel to here?

I'm still definitely working on the basic iteration of the pose.

Photo by Cara Brostrom.

But someday I'd like to get there!

Photo via Yogurt Yoga. 

I imagine next steps would be to practice backbending daily, try some wall walks, and begin walking the palms near the heels and playing with that.

Do you have any tips?

Check Out Who's On Elephant Journal

Photo by Cara Brostrom.

Photo via Cara Brostrom on Facebook.

Last summer, I had the pleasure of doing a yoga photo shoot in Boston with the talented Cara Brostrom.

I was thrilled to find out her love letter to Boston, a series of words and photographs dedicated to the city, was just featured on Elephant Journal.

And, if you take a look, my yoga postures show up twice in the article. I am so honored to be a part of the piece! I hope you guys check it out.

Photo by Cara Brostrom.

Cara, your compassion really shines through in the post. Thank you for sharing your love for Boston and for so graciously telling a beautiful story of the city.

For more info on Cara or to book a yoga session with her, see her website.

Namaste.

Working on Headstand and Forearm Balance

It's been a while since I regularly practiced headstand and forearm balance and I have to say, I greatly miss Dharma Yoga Evanston, where those two postures were a constant part of class!

Fortunately, though, I have the learned the foundational information needed to get in and out of the postures safely on my own, and I am adding them back into my routine. 

Today I wanted to share a little advice for those of you practicing these postures, or thinking about learning them.

Tip #1: 

In the beginning, practice with a teacher.

It's very important to learn the right way when it comes to inversions, so that you're safe and so you set up good habits. You want to be sure to avoid shoulder and neck strain. Listen carefully and watch your teacher, thinking to yourself, "That is me." Envision yourself in the pose before you are even in it.

Tip #2: Learn how to fall.

The scariest part about inversions is the thought of falling on your head, right? Well, you take that fear away if you practice what it feels like to fall. Remember to tuck your head (chin to chest) and you will protect your neck and spine. Again, this is a great thing to do early on with an instructor present. Once you've pushed through the point of balancing in the pose several times, forcing yourself to fall, you begin to learn where your edge is.

Tip #3: Use the wall conscientiously.

When I first learned headstand, I practiced it a lot at home in front of the wall. Then, when I tried it in class, I immediately felt myself tipping forward, to that place where the wall used to be. For a brief moment I had no idea how to stop myself from falling -- so I did. I hadn't yet learned the way you must fire up all of your back muscles and glutes in order to prevent yourself from tipping forward.

While I think utilizing a wall to learn headstand and forearm balance early on is great, it's also important not to let it become a crutch. As soon as you feel remotely comfortable with the pose, move away from the wall. Challenge yourself to trust your body. And if you're in a class with a bunch of other yogis, allow the energy in the room to inspire you.

Photo via 

Yogurt Yoga

. 

Tip #4: Practice awareness of your mind as you try these poses.

Inversions tend to ignite fear in us. 

Eventually you will need to use your own resolve to face the fear, and to ignore the flight-or-fight response your nervous system may produce. 

As long as you take the right steps to learn the right way into and out of the posture, know that you are safe. Trust in what your teacher has shown you, and trust that your body is capable of incredible things. Learn to let go of your resistance to the postures themselves.

You know you are moving in the right direction when you don't feel your heart drop at the mention of the pose in class. Instead of slowly making your way into the pose, you set a positive example for your fellow yogis, and you launch happily into trying. As long as you are trying, you are achieving what the pose is meant to do.

Tip #5: Learn to play.

These two postures, Sirsasana and Pinchamayurasana, are poses that can take months or even years to realize. Instead of focusing on a specific outcome of your efforts, embrace where you are in that process right here, today.

Are you simply building strength in your shoulders? Are you experimenting with how much effort it takes to kick your legs up the wall? Are you observing the other yogis in class, noting something new about the pose that you've never seen before?

Wherever you are, you are perfect. You are right where you're meant to be.

5 Ways to Build Confidence for Headstand and Forearm Stand

Headstand (Sirsasana) and Forearm Stand (Pincha Mayurasana) can feel intimidating at first, but with the right approach, they become empowering and joyful. Here are five ways to build strength, stability, and confidence for these inversions:

1. Strengthen Your Foundation

The key to inversions is a strong and stable foundation. Focus on building strength in your shoulders, arms, and core to support your weight.

• For Headstand: Practice Dolphin Pose and Forearm Plank to strengthen your shoulders and arms.

• For Forearm Stand: Add Push-Ups and Shoulder Taps to your routine to build stability.

Tip: Revisit these foundational poses consistently—they’re the building blocks of your practice.

2. Use the Wall

Practicing with a wall is a game-changer when working toward inversions. The wall provides a safety net while you refine your alignment and balance.

• For Headstand: Start by lifting your legs one at a time and resting your feet on the wall for support.

• For Forearm Stand: Kick up gently and let the wall catch your feet, giving you time to engage your core and shoulders.

Tip: As you gain confidence, work on pulling your feet slightly away from the wall for short holds.

3. Practice Core-Strengthening Poses

A strong core is essential for controlling your entry into inversions and holding them steady.

• Plank Variations: Forearm Plank and Side Plank help build deep core strength.

• Boat Pose: Strengthens the lower and upper core muscles.

• Leg Lifts: Improves the control needed to lift your legs into inversions without kicking.

Tip: Consistent core work will help you feel more stable and in control when upside down.

4. Learn to Fall Safely

Fear of falling is one of the biggest barriers to inversions. By learning how to fall safely, you’ll eliminate this fear and approach the poses with more confidence.

• For Headstand: Practice tucking your chin and rolling forward gently if you lose balance.

• For Forearm Stand: Use a wall or soft surface to practice controlled dismounts.

Tip: Falling is part of the process. Treat it as a learning experience rather than a setback.

5. Focus on Your Breath and Mindset

Confidence in inversions isn’t just about physical strength—it’s also about staying calm and focused.

• Use Breathwork: Steady, deep breathing keeps you grounded and helps you stay present.

• Set an Intention: Approach your practice with curiosity and playfulness instead of self-criticism.

• Visualize Success: Picture yourself holding the pose with ease and balance.

Tip: Remember, progress takes time. Celebrate small victories along the way.

The Journey to Confidence

Building confidence for Headstand and Forearm Stand is about consistent practice, patience, and trust in your body. With these five steps, you’ll create a strong foundation and a fearless mindset that makes inversions feel achievable and exciting.

So, roll out your mat, breathe deeply, and enjoy the process—you’ve got this! ✨🧘‍♀️