https://www.colieyoga.com/blog daily 0.75 2025-05-14 https://www.colieyoga.com/blog/omuoyl48vr1oh2aovzmqb1n2srj58s monthly 0.5 2025-05-14 https://www.colieyoga.com/blog/how-to-use-yoga-and-breathwork-to-manage-stress-and-enhance-patience monthly 0.5 2025-02-21 https://www.colieyoga.com/blog/5-minute-yoga-routines-for-busy-moms-quick-moves-to-energize-your-day monthly 0.5 2025-02-14 https://www.colieyoga.com/blog/balancing-motherhood-and-self-care-yoga-practices-to-reconnect-with-yourself monthly 0.5 2025-02-07 https://www.colieyoga.com/blog/how-yoga-can-help-you-navigate-the-emotional-rollercoaster-of-motherhood monthly 0.5 2025-02-03 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/51711b79-8a69-46c6-87ab-9b58f70eb2b0/banner+graphic.png Blog - How Yoga Helps Moms Navigate Stress and Overwhelm - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.colieyoga.com/blog/yoga-essentials-5phpj monthly 0.5 2025-02-17 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/4dccde72-c917-4206-b0b0-6451d38153e2/yoga+outfit+2.1.png Blog - 8 Home Yoga Must Haves: Cozy Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/2aa08247-4b6f-4c83-8080-22b298fcab36/IMG_4157.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Flare Leggings There’s no doubt about it that cute leggings make it more fun to do any workout, and yoga is no exception! These leggings are buttery soft, affordable, and have lasted me years! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/6394c95c-2fe6-480b-b663-c950c79751bb/2.png Blog - 8 Home Yoga Must Haves: Cozy Edition - Sports bra When you’re at home, less is more! This is my one of my favorite tops with a built in bra and goes with any workout outfit and is SO comfortable and flattering! Wins all around. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/40ee3fe4-d301-4915-894e-4024475bbbbe/IMG_4158.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Cozy Sweater Whether you plan on getting sweaty with a power flow or keeping it low key with something relaxing, a layer is always a great idea. Keep the vibes cozy and look good while doing it! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/7f5a21b0-344a-4b61-92f4-36c500bdf8b0/IMG_4159.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Slip on shoes This is not completely necessary when you’re practicing at home but home practice is all about the comfy vibes. I leave my slippers on while I meditate and sometimes even during a slow practice like yin, but even if not, I like to keep my slippers near my yoga mat. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/d96c7b7e-b980-48e3-9832-22db14814074/4.png Blog - 8 Home Yoga Must Haves: Cozy Edition - High quality yoga mat Owning your own high quality yoga mat is the best way to invest in your practice. I love my Manduka yoga mat and it’s become my go to mat to practice on, at home or in the studio. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/367701bf-dd09-44d9-8d99-6af2867b816d/IMG_4161.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Water glasses It is so important to stay hydrated! These cups are so cute and make it so fun to infuse. The best part? They come with lids to help reduce spillage. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/6913a6ca-3397-4ba5-9610-372a4c823162/IMG_4162.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Self heating mug When you’re at home you can incorporate your favorite drink into your yoga flow! I like a good chamomile tea especially at night, but you can drink whatever drink makes you happy! And what better than a mug that keeps your hot drink warm while you practice? A must if you ask me. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/e00cf08d-84fb-40e0-8001-ca08eeff1b66/IMG_4160.jpg Blog - 8 Home Yoga Must Haves: Cozy Edition - Hair clips Hair in your face is an easily avoided distraction. When you’re trying to balance on one foot or on your hands, you don’t want your hair to cause you to fall over! This hold everything clip is my new favorite clip and it comes in a multipack! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/8c9c3a6f-4e0e-4ec8-a104-03523e8e6d12/9.png Blog - 8 Home Yoga Must Haves: Cozy Edition - Hair mask Speaking of hair, I love to do an Olaplex hair mask when I practice before a wash day. A hair mask will help keep your hair from falling out of the hair tie, slick back styles are so in right now, and your hair will thank you for it! A win, win, win. https://www.colieyoga.com/blog/how-to-start-practicing-yoga monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/4fc0e7c0-eefa-4fd5-876b-9ece09f9609e/yoga+scenes+guitar+and+seated+stretch.png Blog - How To Start Practicing Yoga at Home: A Beginner’s Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/3cce332c-11cb-441a-beea-fdde1ff98eb0/home+yoga.png Blog - How To Start Practicing Yoga at Home: A Beginner’s Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/36460860-bba4-4054-ad37-73186aa88dc1/inversion+home+yoga.png Blog - How To Start Practicing Yoga at Home: A Beginner’s Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.colieyoga.com/blog/7-beginner-friendly-yoga-poses-to-become-flexible-yatcf monthly 0.5 2024-08-08 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/4eb24f76-f742-4779-84a7-acba62786d7b/beginneryogaposeMountain.png Blog - 7 Beginner Yoga Poses to Become Flexible - 1. Mountain pose This pose looks like regular-old standing. And it sort of is. But this time, stand with your posture proud, shoulders back. Balance your weight evenly between all parts of both feet. Chin away from your chest. Find something to focus your gaze on. Clear your mind. Breathe deeply. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/b1bbd1f6-e32e-40b9-9918-620e2a2d0cba/beginneryogaposeHalfmoon.png Blog - 7 Beginner Yoga Poses to Become Flexible - 2. Half moon - both sides Standing with your arms up and over your head so your palms are touching. Lock your elbows. Stretch up and bring your arms over to one side, pushing your hips in the opposite direction. Total side body stretch. Keep the bend in just the side body and don’t let your hips or shoulders collapse forward or backward. Breathe deep and do both sides. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/b0382fdf-33be-4e2b-83d0-933b16dfcc33/beginneryogaposeBackbend.png Blog - 7 Beginner Yoga Poses to Become Flexible - 3. Mountain pose or back bend If you have back pain, you can do mountain pose again. If you’d like to stretch your shoulders and back, engage your abdominals and stretch your arms up and backwards. Keep the back bend in your chest as much as you can, to avoid sinking in your low back. Lift your chest up as you reach and look back. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/0d0ed3a6-f2f4-4093-ba3e-694bbf4f27c5/beginneryogaposeForwardfold.png Blog - 7 Beginner Yoga Poses to Become Flexible - 4. Forward fold From standing, fold forward from your hips. Bend your knees as much as you can and bring your upper body down as far as you can. I recommend bending your knees until your upper body is touching your thighs. From there grab onto something like your heels or wrap your arms behind your calves and pull against yourself. Bring your body weight into your toes. This is how to keep increasing your flexibility even if you can touch your toes with your knees locked. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/c6fc6119-4124-4410-adbd-61525d6517db/beginneryogaposeChaturanga.png Blog - 7 Beginner Yoga Poses to Become Flexible - 5. Chaturanga - high plank to low plank Start in a plank position. Bend your elbows to 90 degrees. Keep your elbows in close by your body. Engage your abdominals. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/8939b499-3464-4a81-811a-f48c70053693/beginneryogaposeUpDog.png Blog - 7 Beginner Yoga Poses to Become Flexible - 6. Upward facing dog From the low pushup position, keep your hips low and abdominal muscles engaged. Straighten your arms and open your chest. Gaze upward. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/e2f2267c-e473-4954-85d7-47ab7647b78e/beginneryogaposeDownDog.png Blog - 7 Beginner Yoga Poses to Become Flexible - 7. Down ward facing dog With your hands and feet on the ground, lift your hips up until you are making the top of a triangle with your upper and lower body. Shift your body weight around to find different stretches in your shoulders, hamstrings, and calves. Big, deep breaths. https://www.colieyoga.com/blog/yoga-essentials monthly 0.5 2025-02-17 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/21d2c0cd-0312-4c15-8a15-5848dd914538/yoga+outfit+1.1.png Blog - 11 Yoga Girl Must Haves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/4dfbe77c-7d8d-426a-ac11-ea7a4b67bed6/1.png Blog - 11 Yoga Girl Must Haves - Leggings There’s no doubt about it that cute leggings make it more fun to do any workout, and yoga is no exception! These leggings are buttery soft, affordable, and have lasted me years! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/6394c95c-2fe6-480b-b663-c950c79751bb/2.png Blog - 11 Yoga Girl Must Haves - Sports bra And make it a matching set! Especially in a public yoga class, it’s a good idea to make sure that everything is contained in a comfortable, moveable way. This is one of my go to tops! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/46eb4b91-3c9d-4201-941a-2436402e81ba/3.png Blog - 11 Yoga Girl Must Haves - Warm up top Unless you’re practicing in a hot room, it’s a good idea to layer up while you’re building heat for high energy postures. This adorable half zip pullover goes with everything! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/98a5df9e-3351-4535-b886-bf944477c268/5.png Blog - 11 Yoga Girl Must Haves - Slip on shoes This is less necessary if you’re practicing at home, but my burks are my go to slip ons when I go to the studio to practice. Easy to slip on and off is a must! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/ad059c1e-be0c-41d7-91fb-834adce8f618/7.png Blog - 11 Yoga Girl Must Haves - Bag A bag to hold your things while you practice is absolutely essential. Most studios have locker rooms or even cubbies to tuck your things in, and it’s so much easier to have it all in a bag. Especially if you have to change for post yoga plans! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/d96c7b7e-b980-48e3-9832-22db14814074/4.png Blog - 11 Yoga Girl Must Haves - High quality yoga mat Many studios have yoga mats available to rent, but owning your own high quality yoga mat is the best way to invest in your practice. I love my Manduka yoga mat and it’s become my go to mat to practice on. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/5951487f-31c7-4be2-9170-7bfc9413f6cd/6.png Blog - 11 Yoga Girl Must Haves - Large, insulated water bottle It is so important to stay hydrated! The best part about Stanley’s is that they are machine washable. I try to drink a whole 40oz Stanley after a full yoga practice to rehydrate. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/20e72415-3019-4a87-ab9c-c80baf0dd0d0/8.png Blog - 11 Yoga Girl Must Haves - Hair ties Hair in your face is an easily avoided distraction. When you’re trying to balance on one foot or on your hands, you don’t want your hair to cause you to fall over! I always keep multiple hairties and scrunchies on my wrist and in my bag. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/8c9c3a6f-4e0e-4ec8-a104-03523e8e6d12/9.png Blog - 11 Yoga Girl Must Haves - Hair mask Speaking of hair, I love to do an Olaplex hair mask when I practice before a wash day. A hair mask will help keep your hair from falling out of the hair tie, slick back styles are so in right now, and your hair will thank you for it! A win, win, win. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/72ec8ac7-6ee1-43ca-9ff0-3796ea8a6353/10.png Blog - 11 Yoga Girl Must Haves - Lip balm Lip balm is a need in every bag, gym or otherwise. Laneige lip balm has gone viral for a reason! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/69426c22-b526-4921-8222-ba6de866d071/outfit1details.png Blog - 11 Yoga Girl Must Haves - Deodorant Of course a good deodorant is a must after a juicy, sweaty yoga session! https://www.colieyoga.com/blog/22-benefits-from-daily-meditation monthly 0.5 2024-04-25 https://www.colieyoga.com/blog/27-benefits-of-a-daily-yoga-practice monthly 0.5 2024-04-25 https://www.colieyoga.com/blog/5-yoga-poses-to-reverse-the-aches-of-sitting-at-a-desk monthly 0.5 2024-07-16 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/121ee667-c61f-487a-9fca-4bbc2db16ef5/corporate.desksitters.5yogaposes.forwardfold.png Blog - 5 Yoga Poses to Reverse the Aches of Sitting at a Desk - 1 - forward fold Keep your feet together, bend your knees, and lower your upper body toward the floor. Do your best to relax into the pose, especially your neck, head, and face. Bonus points if you reach your arms up to the ceiling before folding forward to get some length into your spine! Stay here for five deep breaths. This pose might feel like you’re rounding your shoulders and back even more, so how is it helping? We are focusing on the legs in the beginning. Sitting at a desk all day tightens the leg muscles so we want to stretch out our calves and hamstrings and remind them they’re alive. This pose also brings your head below your heart which is good for blood circulation, your immune system, your nervous system, and helping silence your brain. Go a little deeper: Deepen the stretch by bringing your body weight into your toes and trying to bring the crown of your head toward the feet. If your back is rounding, bend the knees. Bring your stomach to you thighs, chest to knees, and face to your shins. Arms wrap around your legs. From here work on straightening your legs. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/86caf0b6-6d9a-4957-b408-b81a44110143/corporate.desksitters.5yogaposes.downdog.png Blog - 5 Yoga Poses to Reverse the Aches of Sitting at a Desk - 2 - downward facing dog From the forward fold, bend your knees until you can put some weight into your hands on the floor. Step your feet back until you can make a triangle with your upper body, lower body, and the floor. Bend your knees as much as you have to. Push away from the floor with your hands to lengthen your spine and shoulders. Gaze at your thighs to keep your neck in line. Stay here for five deep breaths. Down dog is great for strengthening and stretching the upper body. You might feel your shoulders tiring the first few times in this pose, but it won’t take long before this posture becomes a resting posture. Downdog is also a head below heart pose so like in the forward fold, this posture has benefits for your blood circulation, your immune system, your nervous system, and calming your brain. Go a little deeper: You can challenge yourself in downward dog by working on bringing your chest toward the mat. This will increase the stretch and pressure in the shoulders, so move mindfully. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/3d8d71a3-f83a-4ae7-bdf3-7fc363f5988e/corporate.desksitters.5yogaposes.catcow.png Blog - 5 Yoga Poses to Reverse the Aches of Sitting at a Desk - 3 - cat cow From downward facing dog, bend your knees until you come into a table top position (hands and knees, with shoulders and hips at ninety degree angles). Inhale drop your stomach and try to create a “u” shape with your back. Gaze to the ceiling. Cow. Exhale arch your back to make an “n” shape, tuck your chin to your chest. Cat. Repeat for 5 breaths. Cat cow is one of my favorite poses. I do it every day and I include it in almost every class I teach. It is so good to get movement and space into your spine and shoulders and it feels so good. This posture is also good for your abdominal muscles and hips. Go a little deeper: Add some lateral movement to your cat cow. From your cat position, circle your spine clockwise to the cow position. As if you’re trying to reach the side wall with your ribs. Continue this circle from cow as you move into cat again. Make sure to do counter clockwise to stay symmetrical! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/7b21f3f8-68ca-4a17-a926-00d15e7b243c/corporate.desksitters.5yogaposes.pigeon.png Blog - 5 Yoga Poses to Reverse the Aches of Sitting at a Desk - 4 - pigeon From this table to position, bring your right calf to lay on the mat in front of you, keeping your foot flexed to protect your knee. Make sure your right heel is touching your left hip bone. Lower your upper body toward the mat until your feel a good stretch in your left hip flexor and/or your right glute. Do your best to relax your entire body. Stay here for five breaths and repeat on the other side. Pigeon is a fairly deep hip opener. It can take time before it feels good, but back off if anything feels painful. This posture does wonders to relieve tension in the hip flexors, groin, and glutes. The hip flexors especially get very tight from sitting all day. The best part of pigeon pose, is that it’s good for your low back. Another fun benefit of this pose is that when your upper body descends on your bent leg, it puts pressure onto the abdomen and can help support digestion. Go a little deeper: King pigeon. In your pigeon pose, bring your upper body up vertical and flex your back leg foot, kneecap flat on the floor. Reach your hand toward your foot as it bends toward you. Be mindful of your knee. This increases the hip flexor and quadriceps stretch. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/de4c828a-349b-4818-8abf-2ba793024e97/corporate.desksitters.5yogaposes.childspose.png Blog - 5 Yoga Poses to Reverse the Aches of Sitting at a Desk - 5 - child’s pose Exit the pigeon pose, being mindful of your knees, and come back to a table top position on your mat. Sit your hips back and reach your arms and upper body forward. Rest your forehead on your mat. You can choose between keeping your knees closer together or wider apart. Close your eyes, relax every part of your body, and stay here for 5 breaths. Child’s pose is like THE yoga pose. It feels delicious, and wait til you hear these benefits. Opens hips and shoulders, lengthens spine, supports digestion, calms brain, and relieves body tension. Incredible. If you had to pick just one of these postures, I would recommend this one. Go a little deeper: if you are looking to go deeper here, I recommend staying for longer than 5 breaths. Yoga is just as much about finding stillness as it is about doing advanced yoga postures. Going deeper, doesn’t mean doing a harder posture. Sometimes it simply means sitting with yourself in an easy posture and breathing through whatever feelings come up. https://www.colieyoga.com/blog/7-beginner-friendly-ways-to-add-meditation-to-your-day monthly 0.5 2025-05-02 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/2df37f15-85d8-4199-9637-97cdd0ec83b7/yoga+scenes+opt+in+.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/2bdfbaa2-7d34-4574-955f-39ecef6bcbf5/meditation+pics.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ☕ 1. Sip Something Cozy Got a go-to morning coffee or a favorite herbal tea? Instead of rushing through it (or forgetting it on the counter—been there), turn your daily drink into a mindfulness ritual. Wrap your hands around the mug, breathe in the aroma, and savor each sip. Feel the warmth, notice the flavors, and—this is the key—resist the urge to scroll or multitask. Just be present with your drink. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/f20997d8-4023-43fe-a530-fe28eb34297c/meditation+pics+2.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ️ 2. Candle Gazing Lighting a candle isn’t an everyday thing? It might be now. There’s something mesmerizing about watching a flame flicker—it works on kids too! (My daughter and I get completely hypnotized by it.) To practice this simple meditation, light a candle, sit comfortably, and let your eyes soften as you watch the flame dance. If your candle is scented, take a deep inhale and let the aroma add to the moment. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/2e2cce3d-387d-4dc1-ad28-2c821da2758f/meditation+pics+2+%281%29.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ️ 3. Count Your Breaths You’re already breathing all day long, so this one is the ultimate no-excuses meditation. Try it right now: Inhale and count “one,” exhale and count “two.” Keep going until you reach eight, then start over. If you want to take it further, sit or lie down, close your eyes, and simply notice your breath moving in and out. That’s it. Simple, powerful, and totally doable anytime. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/3a0666a2-6b3a-4288-866e-2b2857cb6177/meditation+pics+2+%282%29.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ️ 4. Mindful Eating You eat every day (hopefully!), so why not make it a mindfulness moment? Next time you sit down for a meal, slow down. Notice the colors, textures, and flavors of your food. Chew slowly, put your fork down between bites, and (this one’s hard, but worth it) step away from screens. Eating mindfully isn’t just good for digestion—it helps you actually enjoy your food. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/560ba11a-80d0-4a3d-9b2f-e20028ce1835/meditation+pics+5.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ‍♀️ 5. Walking Meditation If you’re already walking from point A to point B, you can turn that movement into meditation. Feel your feet connect with the ground, notice your breath, and tune into the sights and sounds around you. If you can take a slower, intentional walk—maybe even barefoot—that’s even better. But even a quick walk to the kitchen can be a chance to pause and reconnect. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/6c08e6fa-7082-4be8-adef-89a289b9e042/meditation+pics+5+%281%29.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ️ 6. Body Scan At some point in your day, you’ll lie down—whether it’s bedtime or just flopping onto the couch for a minute. Use that time to check in with your body. Close your eyes and slowly bring awareness from your toes up to your head, noticing any tension and letting it go. The smaller the sections, the more present you become. Perfect for winding down before sleep. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/9284b785-006f-4f08-9241-ffc52d0a4322/meditation+pics+7.png Blog - 7 Beginner Friendly Ways to Add Meditation to Your Day - ‍♀️ 7. Mantra Meditation Mantras work like counting breaths, but with a little extra intention. Pick a short phrase that resonates with you—something like I am calm and centered or I can do hard things. Then, repeat half of it on your inhale and the other half on your exhale. You can do this anywhere, anytime—whether you’re sitting quietly or in the middle of a stressful moment. https://www.colieyoga.com/blog/7-beginner-friendly-yoga-poses-to-become-flexible monthly 0.5 2024-07-30 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/4eb24f76-f742-4779-84a7-acba62786d7b/beginneryogaposeMountain.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 1. Mountain pose This pose looks like regular-old standing. And it sort of is. But this time, stand with your posture proud, shoulders back. Balance your weight evenly between all parts of both feet. Chin away from your chest. Find something to focus your gaze on. Clear your mind. Breathe deeply. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/b1bbd1f6-e32e-40b9-9918-620e2a2d0cba/beginneryogaposeHalfmoon.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 2. Half moon - both sides Standing with your arms up and over your head so your palms are touching. Lock your elbows. Stretch up and bring your arms over to one side, pushing your hips in the opposite direction. This is a total side body stretch. Keep the bend in just the side body and don’t let your hips or shoulders collapse forward or backward. Breathe deep and do both sides. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/b0382fdf-33be-4e2b-83d0-933b16dfcc33/beginneryogaposeBackbend.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 3. Mountain pose or back bend If you have back pain, you can do mountain pose again. If you’d like to stretch your shoulders and back, engage your abdominals and stretch your arms up and backwards. Keep the back bend in your chest as much as you can, to avoid sinking in your low back. Lift your chest up as you reach and look back. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/0d0ed3a6-f2f4-4093-ba3e-694bbf4f27c5/beginneryogaposeForwardfold.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 4. Forward fold From standing, fold forward from your hips. Bend your knees as much as you can and bring your upper body down as far as you can. I recommend bending your knees until your upper body is touching your thighs. From there grab onto something like your heels or wrap your arms behind your calves and pull against yourself. Bring your body weight into your toes. This is how to keep increasing your flexibility even if you can touch your toes with your knees locked. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/c6fc6119-4124-4410-adbd-61525d6517db/beginneryogaposeChaturanga.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 5. Chaturanga - high plank to low plank Starting in a plank position, bend your elbows to 90 degrees, keeping your elbows in close by your body. Engage your abdominals https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/8939b499-3464-4a81-811a-f48c70053693/beginneryogaposeUpDog.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 6. Upward facing dog From the low pushup position, keep your hips low and abdominal muscles engaged while you straighten your arms and open your chest. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/e2f2267c-e473-4954-85d7-47ab7647b78e/beginneryogaposeDownDog.png Blog - 7 Beginner Friendly Yoga Poses to Become Flexible - 7. Down ward facing dog With your hands and feet on the ground, lift your hips up until you are making the top of a triangle with your upper and lower body. Shift your body weight around to find different stretches in your shoulders, hamstrings, and calves. Big, deep breaths. https://www.colieyoga.com/blog/6-yoga-poses-for-overstimulated-moms-feel-better-in-60-sec monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/ef7e4d86-c9df-4252-81f9-286420f72ad9/yoga+to+beat+mom+rage+1.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 1. Inversions: Instantly Change Your Perspective and Calm Down How to: Kick up into a handstand against the wall, put your feet on the couch and lift your hips over your shoulders, or plant your feet on a stool and lift into an inverted downward facing dog. Now stay there for as long as you can. Spread all ten fingers for stability. Push the floor away from you to engage your shoulders and core. Stay here for as long as you can. Count your breaths or set your phone timer up in between your hands to hold yourself accountable to actually doing the work in this posture. And keep repeating as needed! Whatever it takes for you to no longer feel like you’re going to explode. Note: Be mindful of your limits, but the key to channeling your energy is to give your brain something else to focus on. If you’re afraid of going upside down, this pose will probably be even more effective for beating overwhelm and overstimulation. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/6d73d1da-6d76-4c03-8ed4-6790803a41d9/yoga+to+beat+mom+rage+2.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 2. Chaturanga: Channel Your Energy Away From Those Around You How to: Starting in a plank position, bend your elbows to 90 degrees, keeping your elbows in close by your body. For pushup, push your hands into the floor to lift up to straight arms. For chaturanga, move into upward facing dog as you inhale and keep your hips low and abdominal muscles engaged while you straighten your arms and open your chest. As you exhale, lift your hips into downward facing dog. Do as many as you need to until you the feeling of your muscles outweighs the feeling of your overwhelm! Note: Remember, the point of fighting fire with fire is to burn off that energy. The fastest way to do that is to put yourself in a position that your brain is unfamiliar with. If you’re really good at pushups, you might want to elevate your feet to give your brain something new to digest. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/a4112f27-e8f2-4658-8ae9-b79b4186e94d/yoga+to+beat+mom+rage+3.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 3. Backbends: Reset Your Nervous System How to: For full wheel, start on your back with your knees bent and feet flat on the floor. Bring the palms of your hands to the floor next to your ears. Take a deep breath and lift up into a full backbend and keep breathing! For camel, start in a kneeling position standing on your knees. With both hands as if they’re in your back pockets on your glutes, “push” your hips forward, relax your head back and open up your chest. Reach your hands to your heels one at a time. Keep breathing. Stay in this position for as many breaths as you can. For incline bed lying, lay on the edge of the bed to support your back and bring your arms up over your head to gently bend your back. Note: Just like with handstands, be mindful of your limits! You might start off really gentle or not holding for very long as you build up strength and flexibility. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/70a64a0f-718b-4c28-af50-3b05b0627e6b/yoga+to+beat+mom+rage+4.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 1. Child’s Pose: Calm the Mind and Soothe the Nervous System How to: Start in a hands and knees, table top position. Sit your hips all the way back to rest on your heels and reach your arms forward until your upper body is resting on your thighs, forehead on the floor and arms extended forward on the floor above your head. Breathe. Clear your mind. Notice what you are feeling in your body. Notice what feels tight or tense and intentionally relax those muscles. Note: child’s pose is one of my favorite postures and a staple in every class I’ve ever taught. This posture opens your hips and shoulders, lengthens your spine, supports digestion, calms your brain, and relieves overall body tension. Yes please! https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/d8965366-9640-47c5-8f4a-831168cc8b83/yoga+to+beat+mom+rage+5.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 2. Forward Fold Sways: Silence the Brain Chatter How to: Start in a standing position. Bring your arms all the way up and over your head for a slight stretch up, and then bring your entire upper body down, reaching for the floor. Bend your knees as much as you need to. Bring the body weight more into your toes. Grab opposite elbows and gently sway your upper body from side to side. Breathe. Clear your mind. Notice what you are feeling in your body. Notice what feels tight or tense and intentionally relax those muscles. Note: PSA: You do not need to touch your toes! Forget about increasing your hamstring flexibility, when you fold forward from standing, the compression aids a number of belly issues like constipation, bloating, and menstrual symptoms. Any posture when your head is below your heart has fantastic circulatory benefits. Folding forward eases fatigue, stress, tension, and anxiety. It also boosts immune system, circulation, and energy levels. https://images.squarespace-cdn.com/content/v1/65371797c9245e60c266eca8/9988a3d8-0746-4531-9f29-fb757bc66b73/yoga+to+beat+mom+rage+6.png Blog - 6 Calming Yoga Poses for Overstimulated Moms to Relax and Recharge - 3. Pigeon: Release Tension in the Hips How to: From a plank position, bring one knee forward and lay your calf on the mat in front of you, keeping your foot flexed to protect your knee. Make sure the heel on your forward leg is touching your opposite hip bone. Lower your upper body toward the mat until your feel a good stretch in your straight leg hip flexor and/or your bent leg glute. Breathe. Clear your mind. Notice what you are feeling in your body. Notice what feels tight or tense and intentionally relax those muscles. Note: Pigeon is a fairly deep hip opener. It can take time before it feels good, but back off if anything feels painful. Pigeon pose also aids in digestion as the bent leg is compressing into the belly. Pigeon opens your hips and improves posture and lessens back pain, including sciatica. 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Beginner's Meditation Journey