Category: Latest News

7 Tips for A Restful Night and a Productive Tomorrow

Anyone who has young children realizes the importance of a bedtime routine. My kids, in particular, require a warm bath, cozy pajamas, story time, a lullabye and a prayer. If I get lazy and skip the lullabye, my younger child will get out of bed and remind me to sing. The ritual is ingrained and promotes feelings of being settled. These feelings of comfort then lead to a peaceful slumber. I’m not sure why so many adults have abandoned the idea of a bedtime routine when it’s obvious that it works so well for children! Today, I am encouraging you to bring back the bedtime routine. I am a big believer that my actions each night are essential for me to sleep well and to perform at my highest level the next day.

So…here are my suggestions to promote a restful night of sleep and a productive day tomorrow.

1. Lay out tomorrow’s exercise clothing. You have enough to do each morning without having the added task of selecting your exercise outfit. Besides—your brain may not be working quickly in the early morning hours, so take care of this task now. If you are packing a gym bag, fill it with everything you need, and put it by the door. If you are practicing yoga at home, roll out your mat and place your strap and blocks nearby. Setting out your clothes and yoga mat doesn’t guarantee that you will exercise, but it facilitates the possibility. By removing obstacles and by picking out your clothes, you are setting a much stronger intention to move your body than if you just make a soft commitment by saying “I will exercise tomorrow”.

2. Plan your breakfast. Start tomorrow on the right foot by knowing exactly how you will be fueling your body when you wake up. If you leave it all to fate, you may find yourself skipping breakfast altogether or gulping down a huge bucket of coffee with a handful of cereal. A few minutes of planning at night can make all the difference in how you start your day. Start thinking. Are you going to make a smoothie? Great! Maybe you want to wash and chop the fruits and vegetables that you plan on putting into that smoothie. If you’re really ambitious, you may even want to pre-load your blender, and refrigerate it. You can prepare as little or as much as you would like. The idea is to have a plan.

3. Count your blessings. It’s so easy to get caught up in the stress of the day and to be overwhelmed with responsibilities and thoughts of everything that went wrong. Go to bed on a positive note by setting aside a few moments to be grateful. A gratitude journal or even just a mental list of everything good in your life is a wonderful practice to begin.

4. Remove Physical Clutter. Particularly in the kitchen! No one wants to wake up in the morning and face a sink full of dishes or a breakfast table cluttered with mail and crumbs from yesterday’s dinner. Set aside 10-15 minutes to straighten up. No, I’m not asking you to pull out the vacuum or de-grease your stovetop. I’m talking about going to bed with the dishes put away, the toys off the floor, and the table/counters clear! Physical clutter weighs on the mind and the soul. Trust me, you will sleep better knowing that your house is tidy, and you will wake up feeling motivated to prepare breakfast on uncluttered, clean counters in your kitchen.

5. Remove Mental Clutter. The goal here is to clear your mind by setting tomorrow’s intentions on paper. Make a list of everything you want to accomplish tomorrow. If your mind is racing with all of the items on your to-do list, it will be difficult to fall asleep. Feel free to make your list as detailed or as simple as you would like. Personally, I love the feeling of satisfaction that I get from crossing completed items off of my to-do list, so I am happy to include very obvious tasks, such as “floss teeth” or “exercise”. Make sure to include all of your personal errands that need to be done the next day, as well as all of your work-related responsibilities/projects that need to be tackled.

6. Create a short ritual that is soothing. Everyone will have a different idea of what feels soothing, so see what works for you! My personal ritual is to brew a cup of herbal tea, rub lavender oil onto my chest, listen to soft music and get into bed with a book. Your own ritual may include journaling, meditating and a warm cup of cashew milk. Think about what makes you feel at peace, and do that.

7. Stop checking Instagram. Now you KNOW how much I love Instagram. BUT (and this is a BIG but), you can waste hours of your day and night. It’s such a wonderful escape to scroll through your feed and see beautiful photos of people you’ve never met and places you’ve never seen, but your phone and these images are stimulating. Trust me—I’ve kept myself up way past my bedtime by checking Instagram one last time. Don’t do it. It will be there tomorrow. Just go to bed. You have an empire to build in the morning.

August 24, 2014
Q&A with Laura: Part 1

Sometimes it is quite hard to keep up with all of the questions and emails I receive on a daily basis. I always try my hardest, but I know a lot slips by or that most of you won’t see my answers. Last week I asked you to leave a comment with one or two questions that you wanted to know about me. Here are the questions and answers in the order in which they were asked!

@evohoh: What led you to yoga?

Boredom! I know you probably expected some enlightened or inspirational answer to this one, but it was complete and utter boredom that led me to try yoga. I was 19 at the time and babysitting my nieces and nephew. After putting them to bed, I went downstairs to watch TV. My sister had a Baron Baptiste Power Yoga VHS tape. (What’s a DVD? LOL) I popped it into the VCR, and that was my first ever yoga class. I remember it being quite challenging, and I got hooked.

@so_captiffating: How long did it take you to start noticing growth in your flexibility?

This is a tough one…I’ve always been somewhat flexible. The most improvement I’ve seen has been in the past two years when I decided to give up my other workouts and focus on yoga…EVERY day.

@joma1991: What type of yoga do you practice? What is your daytime job?

I practice Vinyasa Flow yoga the most…mainly because I like to change things up every day and flow freely on my mat.

I currently still work part-time for a software company doing customer support and project management.

@carey_j_: Do you practice daily? If so, for how many hours?

Yes, I practice daily. On average, it’s for about an hour — sometimes shorter, sometimes longer.

@jasminenaamou: What has been the hardest part of your practice? How did you manage to get your family so involved?

The hardest part of my practice has been to let go of my ego. There were definitely points in my practice where I was forcing postures because my ego wanted to achieve something. It led to some injuries and some negativity towards myself. I thought I was a failure because I couldn’t do something. That has slowly left my practice. Of course I still get frustrated some days, but I no longer try to force anything for the sake of it. I just work a little harder on the mat and leave the outcome there.

Getting my family involved is something I am ecstatic about! My minis would just jump onto my mat when I practiced and try to copy me. I have to coax my son a little bit more these days, but my daughter is usually quick to jump in. Same with my hubby…He was reluctant at first and would base me for acro-yoga because I asked. Nowadays, he has his own yoga practice and really enjoys the acro portion.

@kikimecheche: Can you come to Puerto Rico and teach us some yoga?

Sign me up!

@sowindy: Where do you recommend starting?

Start with the basics flows and postures. Try to find a local studio that offers beginner classes or find some online. Learning the basics will help build a solid foundation and allow you to grow from there. You don’t learn to run before you can walk.

@_kozette_: What is your favorite pose?

Handstands! There is nothing more empowering to me than balancing on my hands.

@imajill: How tall are you?

5’3″…I’m rounding up! 😉

@sydneyecollier: Where do you travel?

Right now, mainly in North America, but that will be changing by next year!

@wastelandwanderer: What’s the best way to work on yoga teacher training while having a full-time job?

Honestly, I lucked out with this. I found teachers that were willing to meet around my schedule. It was more of a private YTT training. I would recommend finding a school that either does private YTT or one that meets once a month over a weekend. It may take longer to graduate, but it won’t take up too much time over the month to do it.

@shelss: Where do you get your mini’s yoga clothes?

Some of my faves are from Pepper & Penny (www.pepperandpenny.com). Some of the matching leggings were custom made. K.Deer Haute Yoga Wear (www.kdeerhauteyogawear.com) will be launching mini leggings this fall though!

@nycfittyogi: How do you get into Lotus upside down without using your hands?

Concentrate on opening up your hips for a solid month. Check my article on hip openers for ideas. I’ll put this on my list of tutorials to write up!.

@myshelby: When did you stop being afraid in handstand?

I honestly never really had a fear. I did gymnastics when I was younger. When I started my handstand practice again after starting yoga, I already knew how to fall. I think that’s why people have so much fear when they start. Falling is some scary shit. My advice to you is to just keep at it…The more you practice, the more relaxed you’ll become at being upside down. Also I recommend finding a local class that will offer some guidance from a teacher. Hope that helps!

@missbhaven613: What is your favorite pose?

Already answered this! LOL. Handstand, of course!

@susan_escalante: What is the best yoga class for beginners?

One that focuses on the basic postures with correct alignment. One that builds a solid foundation for the student’s practice.

@theirmama22238: What is your day to day diet like?

OY…Knew this one was coming. I am not vegetarian/vegan. I pretty much eat everything in moderation.

@yarahijazi1: Would you consider giving a workshop in the middle east? In particular Lebanon?

I’m not opposed to it, but I’m not sure my husband would let me go.

@bubblybug23: What is the trickiest trick you have ever done?

I don’t know about “trickiest” trick…but one that I’m most proud of is being able to grab my big toe in a Forearm-Hollowback. It took me almost a year to do.

@astrid_natalia26: How long did it take you to support your own weight and how many times did you practice?

I’ve always been active and fit…so I honestly don’t remember a time where I couldn’t. My advice to anyone looking to become stronger is to keep a consistent practice or fitness routine. Little by little, you become stronger as long as you stick with it and make it a daily practice!

@peskyesk: Do you do other forms of regular exercise other than yoga?

Nope!

@jolienej: What are your favorite apps for editing your photos and videos? How often and how long do you practice per week?

My fave photo apps are PS Express and Snapseed. My favorite video editing app is iMovie.

On average, I practice for about an hour a day…so anywhere from 7-10 hours a week.

@jess11__: How do you get over your fear of lifting off into a handstand?

A lot of guided practice and confidence that YOU CAN DO THIS! I would definitely recommend finding a local studio and teacher that is knowledgeable that can help you overcome your fears!

@yogafanatic: What app do you use to edit your photos?

LOL…Love how everyone wants to know this! For the most part, my pictures are pretty untouched because I shoot with a DSLR Nikon. However, I love PS Express and Snapseed.

@t_jane_insta: How much practice (years and how often a week) did it take you to get this far in yoga?

Once I decided to go strictly yoga (about two years ago), my progress increased pretty quickly. I practice about an hour each and every day.

XOXO

August 19, 2014
10 Things I Would Say to My 20-Year Old Self

When I was 20-years old, I was finishing up my Sophomore year of college. I had strong opinions, a will of steel, and nobody could tell me anything about the world. Sometimes, I wonder if I would even listen to my own advice if I had the chance to go back in time and talk to my 20-year old self. I guess I will never know, but if I DID have the opportunity, here are the ten things I would say.

1. You CAN have it all. You just can’t have it all at the same time. You want to have a big career. You want to travel the world. You want to have a social life. You want to sleep eight hours every night. You want to volunteer your time. You want to hit the gym every morning. Go ahead and think big and dream big! Just remember that all of your wishes and dreams cannot and will not come true simultaneously. Decide what you want most now, and work on prioritizing those items.

2. Go ahead and wear that bikini. There is nothing wrong with your body. The problem is with your warped perception. You are fit and healthy, and nobody else sees all of the flaws that you think you have. When you look back in 20 years, you will not criticize the young woman in the photo. Instead, you will be in awe at how young you looked, and how happy and carefree you seemed.

3. Life is not fair. Bad things will happen. You will experience your share of difficult times, but you are strong and resilient and can handle anything that comes your way. No matter what, you will be just fine.

4. Stop baking in the sun. Your tan is not what makes you beautiful. It won’t actually make you look leaner. You have no flaws that need to be hidden. I assure you that there are healthier and more productive ways to spend your time than lying in the sun for hours.

5. Keep working hard. You may not fully see the purpose now, but it is shaping your character, making you stronger, and honing all sorts of skills that will come in handy later in life. There is no time like your 20s to work like a dog, start saving for the future, and absorb knowledge like a sponge.

6. Stop weighing yourself. You do not need the scale to confirm what you already know. You know when you are eating well. You know when you are not eating well. You know when your clothes feel comfortable, and you know when they feel too tight. Small day-to-day fluctuations in your weight should not determine your mood for the day. Your self worth is not measured in pounds. Stay off the scale.

7. Get your sugar addiction under control. I know you think you are healthy because you eat so many vegetables and exercise like a beast, but you have no idea how destructive your sugar addiction is. Stay away from the muffins, pastries, cookies and white flour treats. Perhaps you will be able to avoid all sorts of illnesses and ailments in the coming years. If you want sugar, have some fruit.

8. Don’t be afraid to fail. It’s tempting to avoid challenges because there is no guarantee of success. I know that failure is embarrassing. Embrace the opportunity anyway. If you succeed, there will be no better feeling than knowing you overcame difficult circumstances to reach that success. If you fail, you will learn and grow.

9. Listen to your body. Some days, you will feel the intense need to go outside and run. Go run. Other days, you will feel a strange sense of exhaustion and not want to exercise at all. Don’t exercise. Your body is an efficient machine. It knows what it needs to stay healthy, and it will speak to you, if you are willing to listen. You will want to override that internal voice, but it will truly serve you well if you just tune in, listen, and obey.

10. Be generous with your compliments. Your words have the power to uplift and to heal. Be genuine, and don’t hold back. It costs you nothing and bestows the gift of happiness and confidence upon someone who might need it.

August 13, 2014
Daily Practice: Warrior III

Warrior III, or Virabhadrasana III, is probably the trickiest of the Warrior Poses. Not only are you balancing on one leg, you also need to be mindful to keep the hips square while keeping the back leg lifted. Feel free to practice this pose by a wall for added support.

From Downward Facing Dog, step your right foot in between your hands and stay on the ball of your back foot coming into Low Lunge. Lengthen the spine and come up onto your fingertips. Make sure your right knee stacks directly over your right ankle. Extend your arms out toward the front of your mat, parallel to each other with palms facing in. Slightly shift your torso to the right so your navel is in the middle of your right thigh. Take a deep breath in. On the exhale, shift your weight into your right foot. Slowly start to straighten the right leg as you lift the left leg up behind you. Stretch your arms forward, while keeping your gaze down, or slightly forward. Flex your back foot and internally rotate the inner left thigh so that the toes point down towards your mat, not out to the side. Lower or raise the left leg so that it is parallel to your mat and your hips are in line.

Try to hold this pose for about 30 seconds and then repeat on the other side!

XOXO

August 8, 2014
Yoga Straps: Hamstring Help

Yoga straps can be used for a variety of exercises and stretches. Whether you are a beginner or an experienced yoga practitioner, a strap can enhance your practice by helping you maintain proper alignment and form as you work different muscle groups.

In this article, I will show you how to effectively stretch your hamstrings while using your strap. The beauty of this particular stretch is that, unlike most hamstring stretches, it will not put strain on your lower back. According to the American Association of Neurological Surgeons, an estimated 75 to 85 percent of Americans will experience back pain during their lifetime. Even if you have no history of back pain, there’s no time like the present to be mindful of safe stretches that will protect your body.

When my doctor suspected that I had a herniated disc in my lower back, I was told that I could continue stretching and doing my yoga, but I could not bend over, as that would cause further strain. Couldn’t bend over?!! How would I possibly stretch my hamstrings, I wondered. If you think about most hamstring stretches in yoga, you’ll quickly realize that they require bending over. Whether you are in Prasarita Padottanasana (Wide-Legged Standing Forward Bend) or Janu Sirsasana (Head-to-Knee Forward Bend) or Uttanasana (Standing Forward Bend), you are bent over.

Fortunately, I learned this very effective way of stretching the hamstrings while lying flat on my back. No bending required! Enjoy this amazing stretch, whether you are rehabilitating or in perfect health. It feels amazing.

Step 1
Create a small loop in your yoga strap that will fit over your foot. If you need a reminder on how to create a loop, please refer to THIS TUTORIAL. Lie on your back with your knees bent and the soles of your feet on the ground. Slip the loop over your foot.

Step 2
Slowly extend the leg that is looped with the strap. If you would like a deeper hamstring stretch, begin to pull the strap toward your chest.

Step 3
Slowly extend your other leg to lie flat on the ground. If you feel any strain in your lower back, re-bend the leg, as shown in step 2. Continue to keep tension in your strap, pulling your raised leg toward your chest as much as your flexibility allows.

Steps 4 and 5
Slowly begin to lower your raised leg toward the side, maintaining tension in the strap until your leg reaches the ground.

Hold this stretch for five deep breaths and repeat on the other leg.

August 6, 2014
Daily Practice: Reverse Warrior

Reverse Warrior, or Viparita Virabhadrasana, is a variation on Warrior II but with a slight backbend. Just like the other Warrior poses, Reverse Warrior strengthens the legs and stretches the groin and hips. The added benefit to Reverse Warrior is that it also stretches the obliques, chest and shoulders. Warrior I, Warrior II and Reverse Warrior are almost always included in my morning practice.

From Downward Facing Dog, step your right foot in between your hands and rise up into Warrior I. Look up and watch your palms touch; then open up into Warrior II. Make sure your right knee is directly over your right ankle and your right thigh is parallel to your mat. On an inhale, rotate your right palm up. On the exhale, start to lean back…Your left hand will slide down the left leg. Your right arm will extend up and overhead, palm facing down. Your legs should remain the same and your hips should remain open. Actively reach with your right hand. Feel the stretch running down the right side of your torso. Open your heart up towards the sky. Gaze up or gaze down towards the ground…whatever feels good to you.

On an inhale, rise back up into Warrior II. On the exhale, windmill the hands down and step back into Downward Facing Dog. Repeat on the left side.

XOXO

July 31, 2014
Yoga Straps 101

When I first started practicing yoga, I received all sorts of advice. One great suggestion was to go out and buy a yoga strap. A yoga strap, I was told, would assist me greatly in my practice. As a newbie, I was excited to buy all sorts of yoga gear, so I ran out to Target and immediately bought a strap. For months, I used this strap without any guidance. I ignored the fact that the strap had metal ends. I’m not even sure if it crossed my mind that those metal ends had any purpose! I just wrapped the strap around my foot repeatedly until it felt secure. Some days, my foot was so wrapped up, it appeared as if I had a foot injury with a large Ace bandage.

If this scenario sounds familiar, this article is for you. I know that there must be others out there who are new to yoga and have no idea how to deal with a yoga strap. I will not discuss the many stretches and exercises you can perform with your strap in this article. The purpose here is to just get you accustomed to the idea of creating an adjustable loop with your strap. (This loop would then slide over your foot and be used for a variety of exercises, which we can discuss in future posts.)

Here is your Yoga Strap Looping Lesson 101:

Your yoga strap should have metal ends. One end will have two rings, and the other end will have a single flat metal strip. If you are right handed, use your left hand to hold the end of the strap with the two rings. Your right hand will hold the end of the strap with the flat metal strip.

I know this may sound ridiculous, but my yoga teacher taught me how to loop a yoga strap with a choo-choo train analogy. Yes, she actually used the phrase “choo-choo”. It felt juvenile, and I laughed, but she didn’t have to explain it twice. Let me teach you with that same choo-choo train. Pretend that the end of the strap with the single metal strip is a train. The train goes through both tunnels. (That is, put the end of the strap with the flat metal strip through both metal loops.)

The train forgot something. It goes back over the first tunnel it sees, and through the second tunnel.

It’s as simple as that. Now continue pulling the end of the strap with the flat metal piece until you have a small adjustable loop that can fit over your foot.

You are now ready to use your strap! Stay tuned for future tutorials…

July 27, 2014
Daily Practice: Warrior II

No other standing posture makes me fidget as much as Warrior II, or Virabhadrasana II. Within 30 seconds I am already thinking about when I can come out of the stance. Warrior II involves physical and mental strength which is why I include it in my flow EVERY day. Your challenge this week is to hold this posture for as long as you can. Close your eyes and try to clear you mind as you hold this pose.

From Downward Facing Dog, step your right foot in between your hands and rise up into Warrior I. On an inhale, look up and watch your palms touch. On the exhale, toe-heel your right foot towards the center of your mat as you open up your arms and your hips. Your right heel will now line up with the arch of your left foot, and your right hand will extend towards the top of your mat while your left arm extends towards the back. Make sure the right knee stacks directly over the right ankle. Bend into the right knee so your thigh is parallel to your mat. Pull your navel in toward your spine as you stand tall. Your arms are parallel to the mat and your shoulders are relaxed down away from your ears. Resist the urge to lean forward, shoulders should stack directly over your hips. Gaze out past your right middle finger. Focus on your breath as you hold this position. Try to find some peace as you gaze out, or close your eyes.

When you are ready to come out, windmill your hands down and take a Vinyasa or step back into Downward Facing Dog. Repeat on the left side!

XOXO

July 25, 2014
4 Poses for Stress Relief

We all have days, weeks or even longer stretches of time when the stress of life is overwhelming and suffocating. The shoulders and neck muscles tighten, the jaw clenches, and the back may even round with grief. Stress causes a wound-up emotional state, and our insides feel twisted and tight. In these difficult periods, be kind to yourself, and try to find even a few minutes to unwind and decompress. Counteract the tightening, gripping power of stress with a few expansive, heart-opening, shoulder-stretching poses. Trust me, you will feel much better.

Here are four of my favorite stretches for stress relief. Breathe and sink into each of these postures for a minimum of five breaths, and be sure to practice the relevant poses on both sides of the body.

Puppy Pose
Start out on hands and knees (tabletop position). Make sure your shoulders are stacked directly over your wrists, and your hips are stacked over your knees. Keep your hips stacked over your knees, and begin to walk your hands forward, sinking your chest toward the floor. Depending on your flexibility, you may rest your forehead, chin or chest on the mat.

Twisted Monkey Pose
From downward facing dog, step your right foot forward between your hands. Lower your back knee, and untuck the toes on your back foot. Lift your back foot from the mat. Sweep your right arm back (palm facing up), and grab the pinky-side edge of your left foot. Begin to kick your back foot into your hand. Puff your chest, and roll your shoulders down. Roll onto the outer edge of your right foot, and allow your right knee to fall away from the body. Enjoy this full-body stretch for 30-60 seconds before repeating on the opposite side.

Prasarita Padottanasana
Step your feet about a leg’s distance apart, and position your feet so that they are parallel to one another. Interlace all ten fingers behind your back, and squeeze your palms together. Roll your shoulders down and away from your ears, and engage your thighs by pulling your quadriceps up and into the body. Inhale deeply, and exhale as you hinge forward from the waist, allowing your clasped hands to fall forward. If possible, allow the crown of your head to rest on the mat.

Supine Pigeon Pose
Lie on your back with your knees bent and your feet flat on the mat. Cross your right ankle over your left thigh, so that you create a triangle of space between your two legs. Bring your legs toward your chest, and then hook your arms through the triangle of space and cradle your right shin. Pull your shin toward your body as you extend your left leg to hover a few inches above the ground. Hold this hip-opening stretch for 30-60 seconds, and repeat on the other side.

Will these four stretches solve your problems and remove the stress from your life? Of course not. Stress is often caused by circumstances that are beyond our control. The goal here is to focus on what we CAN control—our breath, our body, and our response to difficult situations. Good luck in all that you are facing. You are stronger and more resilient than you think!

July 22, 2014
Daily Practice: Warrior I

As much as I love to be upside every day, there isn’t a day that goes by where there is not a Warrior Pose included in my practice. Just like any inversion, these postures work your entire body and build muscle. Over the next few weeks, I will break down all of the different Warrior Poses you can add to your daily flows. Not convinced yoga is a workout? Your challenge this week will be to hold Warrior I, or Virabhadrasana I, for a full minute on each side.

From Downward Facing Dog, step your right foot in between your hands and spin the left heel down. Your right heel should line up with your left heel. Bend deeply into the right knee, making sure your right knee stacks directly over your right ankle. Right thigh becomes parallel to your mat. You should be able to look down and see your right big toe. If you cannot, make sure your right knee isn’t collapsing in. Take your hands to your hips and try to square your hips off to the top of the mat.

Don’t worry if your hips aren’t completely square…my hips tend to be tight so this posture is always a work in progress for me! Remember, yoga is a practice.

Once your hips are as square as you can get them, extend your arms up toward the sky. Activate your fingers as you reach up. Your upper arm bones will plug into their sockets and your shoulder blades will draw down your back. Engage your abdominal muscles and stand strong! Press actively into the mat, applying equal pressure. Remember to keep bending into that front leg! No lazy warriors allowed!

XOXO

July 18, 2014