A Yoga Guide for busy Mom's

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A Yoga Guide for busy Mom’s

Hello Ladies,

I always get asked by my students on how often I do practice yoga. The truth is whenever I get the chance and that isn’t very often. As a mom of three with a full-time job, it is really hard to stick to a regular workout schedule. In the beginning, I felt guilty and sometimes even ashamed to admit that I am not practicing yoga every day, but I got over it quickly because I am a big fan of those feelings. Instead, I decided to practice whenever I have some free time in between classes or between mommy duties. It is hardly a full 1 hr practice, but  I found a way to integrate into my daily life to deal with all the stress that comes along with being a busy mom. Today I like to share with you a view tips on how to integrate yoga into your daily routine. 

 

  1. Start with bringing awareness to your breath

When we are stressed, feeling anxious or under a lot of pressure we have the tendency to shorten our breath. Start by becoming aware of your breathing pattern on a daily basis. The more you catch yourself breathing a shallow and short breath, the more aware you become to take a deeper breath instead. By breathing deeply you trade incoming oxygen for outgoing carbon dioxide. It can slow down the heartbeat, it stabilizes your blood pressure, it relaxes your muscles, you release endorphins and your detoxification improves.

 

Exercise:

Lie down comfortably, relaxing your muscles and start to breathe into all corners of the lungs. Feel how you are expanding through the rib cage and all the way down into your diaphragm. 

If you are familiar with this deep breathing pattern, you can also practice it standing every time you catch yourself of feeling stressed, anxious…

I practice this kind of breath while brushing my teeth, sitting in the car, cooking or walking to work. The more you practice, the calmer you get. 

 

2. Plan your yoga practice on a weekly base

For example Mo-Wed-Fr. You are more likely to stick to a routine wants you planned it and don’t forget to blog the time on your calendar. I know from my own experience that stuff comes up sometimes, but still, try to make it your highest priority. If you feel happy and healthy, your kids will feel it too. In case you can’t stick to the planned time, try to find another time slot on this day or the next. Don’t feel guilty if it’s not happening, it’s the trying that counts! Be flexible!

 

3. Adjust the practice to your needs

My yoga practice before my pregnancy was very different then of course after I gave birth. I had Diastasis Recti (DR) and my pelvic floor felt like it was pretty much non-existing. It took me over three years to regain my full strength and to feel finally home again in my new body. Honor your feelings and don’t let anyone shame you for wanting to lose your pregnancy weight. Yes, you will get your body back, but sometimes it takes a lot of work and dedication, but it is possible with the right nutrition and exercise. Always get the green light from your doctor first and listen to the signals of your body. If you are dealing with DR and pelvic floor weakness feels free to check out my Diastasis Recti Fix Program that I will release by the end of the month or find someone that can help you to regain your strength to avoid any further problems. 

 

4. Be flexible with the length of your practice

Before I had my daughter I would practice sometimes for 2 hrs on a daily base, but as soon as she was born I was happy to squeeze in 20-30 min. Once she got older I simply integrated her into my practice, she got her own mat and I put some toys on it to make it even more attractive. Depending on how patient she was that day I could sometimes practice for 1hr (felt like eternity :).

Now my practice is about 20-45 min long. I roll out my mat, start with meditation and breath work and then enter my asana practice where I allow my body how to move that day.

5. Have fun

Listen to what your body needs and then decide what poses you want to practice. There is no right or wrong, some days a more vigorous practice feels amazing and sometimes a restorative practice is all you need. Try different yoga styles and decide whats right for you! Feel free to check out my video or search for other videos on youtube.

 

Have a great week and feel free to reach out for any further questions. You can find my daily teaching schedule at www.vazayoga.com and if you haven't joined our “VAZAYOGA MAMA LOVE TRIBE” on facebook please send an email to vanessaracinet@yahoo.com to get access to the group

 

Love VAZA

A Yoga Flow for busy Mom's, duration: 12 min, Enjoy Ladies

Join the "VAZAYOGA MAMA LOVE" Tribe

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Hello gorgeous Mamas and Mom's to be

It's time to lift each other up! instead of judging ourselves and others, let's instead support each other by sharing our experiences, tips and tricks.

I am super excited you will be joining our Mama Love Tribe. Together we are stronger and less lonely.

Please click the link below, answer the question and you are good to go. 

Feel free to invite other Mama friends too! Once you joined the group please introduce yourself and let us know how we can support you on your beautiful journey. 

Love VAZA

https://www.facebook.com/groups/182899319128444/

Postpartum Mama Love

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Ok, so don’t be disappointed when you find out this post is not about inversions. By now you know I’m all about inversions, arm balancing, and injury prevention, but you should also know that I’m all about helping you create the best functioning body you possibly can.  

Over the past decade, I have been working with different clients, helping them achieve a strong, functional body, but when I dig deep and ask myself what I enjoy most, the answer is clear --  helping moms recover postpartum and get their physical and mental strength back. It wasn’t until I had my daughter ( she’s now 4 years old), that I realized I want to focus my practice on moms. Supporting them in any way, physically, mentally or emotionally simply fulfills me. After my own lonely postpartum recovery journey, I made it my mission to share my experience and be there for them along the way, so they don’t have to go through the same issues I did.

I realized postpartum care is still such a hush-hush topic and I want to change that. I truly wish some of my girlfriends who already had babies, would have taken me aside to tell me what to expect after having a baby. I want to be that good friend for you.

There are so many classes offered prior to the birth and once the bundle of joy arrives and the mom-to-be magic wears off many feel left alone. Of course, we will do everything for our little sunshine, but how about the postpartum care for moms? It truly seems to be a forgotten part of our healthcare system.

I was 28 hours in labor with a 9.5-pound baby (that’s 4 freaking kilograms by the way) and the very next day I was released. I felt completely overwhelmed by being a mom for the first time, I was in lots of pain down there, I, literally,  peed my pants every time I had to laugh hard or sneeze and don’t have me started how detached I felt from my vagina for a very, very long time.  Oh and let’s not forget about the “Mommy Pouch” (Diastasis Recti) and the back pain that it can cause. The answers my Obgyn gave me didn't satisfy me, so I began my journey.

I have done a lot of research, got help from a fantastic pelvic floor PT in SF and I’m currently developing an online postpartum recovery program to support moms who experience similar issues.

Last week I had the honor of teaching a postpartum recovery class to a group of fantastic and local moms at the Lululemon Grant Ave. store.

We spend about 2 hours together and my absolute favorite part was when everyone shared their journey, from being pregnant, having the baby and the postpartum recovery.

It was emotional, deep and raw. It’s incredible how connected you can feel to a group of strangers when you allow yourself to be vulnerable and authentic. The feedback and support we gave each other was overwhelming and we all agreed that there is a lot of work that has to be done to support moms postpartum. The need for support is my fuel to develop online programs and my goal is to empower moms around the globe to take back control of their bodies so they can feel strong, confident and sexy.

I’m looking forward to hearing from you,

with much love from my heart to yours

VAZA

 

5 Tips for Arm balance poses

Hello friends,

I hope you had a fantastic weekend!?
Over the years of establishing my Yoga business and receiving tons of questions via social media platforms and emails from all over the world, I decided that it’s also time to release some online content from VAZA Yoga. That way you can easily practice anywhere you like with me, yay!!!

My first blog is 5 Tips for arm balance poses

To be able to arm balance we need a combination of flexibility, strength and overall body awareness. I sometimes compare it with learning how to ride a bicycle, first you feel scared, imbalanced and wobbly, but after practicing over and over again you finally hit those foot paddles with the perfect amount of strength and focus and of your ride into the sunset. Sorry got a bit carried away here :). But you get where I’m going, once you figured it out how to balance on your hands/ forearms it's super rewarding. 

 

Here are 5 tips on how to arm balance correctly

1. Correct Hand Positioning

Arm balancing can be hard on your wrist because you aren't used to bearing so much weight on them. It’s important to learn how to use your hand position correctly. To use the 4 corners of your palms position correctly: find a comfortable seat and take a look at your palm of your dominant hand. Use the index finger of the other hand to push gently into the 4 following corners in your palm (I teach it this way for your brain to memorize it better).

1: base of your index finger

2: base of your pinkie finger

3: base of your thumb

4: base of your outer wrist.

Set up in table pose, palms underneath the shoulders, knees in line with hips, push down into those 4 corners, press down evenly while you still lift up from the base of your palm.

Congrats you have already accomplished the first step to arm balance correctly :)

Root down trough the 4 Corners of your hands 

Root down trough the 4 Corners of your hands 



2. Learn how to use your fingertips as brakes

Once you start to arm balance you realize fast that the forward motion will bring your face closer to the floor and that can be scary. It helps to bring a bolster or pillow below your face and the floor, so in case you fall you land soft. Now let's take a look at your fingers: please come back into your table pose, using the 4 corners of your hand, lift your palm and claw your fingertips into the floor. This is the perfect way how to counterbalance the forward momentum and gain greater control over the pose.
 

Root down into the 4 corners of your hand, lift up trough the palm and claw your fingertips into the ground

Root down into the 4 corners of your hand, lift up trough the palm and claw your fingertips into the ground

 
 3. Practice similar shapes

We also need to engage our center to get more stable during our great balancing act. I like you to practice a similar shape that I call bug on the back. Lie on your back, bend your knees into the chest, extend your arms up straight, palms wide open and imagine to push them into the ceiling above you, bring your knees into the upper arms and push them as hard as you can into them, then engage your lower abdominals even more till your tailbone starts to lift of the mat. Hold for 10 seconds, release, rest for a moment and repeat 3 times. 

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                        Bug on the back 

 

4. Practice correct breathing

Arm balancing can be scary, but maintaining a steady and calm breath while practicing to balance on your hands is essential. The steadier the breath, the steadier the mind = steadier arm balance.

picture credit: thebuddhistcentre

picture credit: thebuddhistcentre


5. Practice what you just learned: Let’s try Crane (Crow) Pose ~ Bakasana

Please warm up first then come into a Malasana ~ Squat Pose, if your heals can’t touch the ground fold your mat below them or use a blanket to support them. 
Then place your hands shoulder width apart (as instructed in #1) on the ground
bring your arms into chaturanga arms and start to engage your core. Keep that engagement and walk your knees up high on your upper arms ( pretty much as close as you can to the armpit, as this part is more stable then towards the elbow). Shift your gaze towards the top of your mat or a bit further than your fingertips. 
Remember to continue breathing evenly, then start to shift your weight forward to lift up one foot first, hold it there for 5 steady and calm breath then continue to the other side.
GREAT JOB, now try to lift both feet off the same time and start to bring your feet to touch. Keep squeezing them together will help to keep your core engaged.

Tip: If the back of your arms start to hurt from the balaning your weight engage the core even more, that will take the pressure off. 
Use your fingertips as breaks as described in tip #2

FATASTIC YOU ROCKED IT!!!

Please don't forget to ENJOY the process! Take your time and focus on working on every step to get there and practice, practice, practice. 

Squat: Please step your feet outer hip with apart, heels in, toes out and squat down and place your hands together infront of the heart. Lengthen trough your spine and stay for about 5-10 long breath. Take a rest. And after that move on into Crow Pose

Squat: Please step your feet outer hip with apart, heels in, toes out and squat down and place your hands together infront of the heart. Lengthen trough your spine and stay for about 5-10 long breath. Take a rest. And after that move on into Crow Pose

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Crow Pose: follow the steps in Tip #5 and remember to breath & relax. 

Congrats! Even if you feed didn't quite flowed up yet, keep practicing and one day you will succeed.

I hope you enjoyed the tips! If you like to practice crow and other fun arm balancing poses with me in person, join me for my next workshop this Saturday, 1/20 in San Francisco @thecentersf.

 

 

Contraindications:

Carpal Tunnel Syndrome