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Peaceful, Present, and Prepared Birth

5 Most Underrated Types of Self-Care for Moms

Yoga is an important part of my self-care. It helps my body, mind, and soul… and so it’s kind of a way to meet many of my needs at once. So that’s been my focus. 

But, I realize that there are many types of self-care. 

There’s far too much talk about massages, bubble baths, and mani-pedis… and not nearly a big enough emphasis on the following underrated types of self-care for moms. 

5 Types of Underrated Self-Care for Moms

Preventative Healthcare

Sometimes self-care feels like a day at the spa. But, in my experience, a lot of the most beneficial forms of self-care aren’t really that fun. You might even dread them. Like how I dread getting a cavity filled next week (ugh!). 

But if you’d never in a million years dream of skipping your child’s well visit, why on earth would you skip your own? 

(I say this without judgment. I used the it’s-too-hard-to-find-childcare excuse to skip the dentist for 3 full years after my daughter was born. Spoiler: That ended in a mouth full of cavities I had to get filled and many regrets.)

Not that you need it, but you have my official permission as a card-carrying yoga teacher/wellness blogger to skip yoga class (or any other type of “self-care” you feel overwhelmed by) to prioritize:

  • Your annual exam
  • Dentist appointments 
  • Mammograms
  • Dermatologist appointments
  • Chiropractor/Acupuncturist/Physical Therapy appointments

Mental Health Care

Mental health is an essential part of your overall health. It’s at least AS important as physical health. 

I’m so glad that awareness about maternal mental health disorders has increased in recent years. But this isn’t just about postpartum depression and anxiety. 

As parents, it’s so easy to succumb to feeling overwhelmed, isolated, and like we’ll never be able to live up to the Pinterest-perfect vision we have in our heads of what it should look like to do it “right.” This can take a toll.

Especially over time.

I won’t pretend to be an expert here. (Though, I’ve had plenty of my own struggles!) Sometimes to keep your mental health in check, you just need a break or a weekly coffee date with a really good friend.

Sometimes you need therapy, support groups, and medication. 

It’s all a vital part of your care. And you deserve to feel peaceful and at ease—no matter what it takes.

My favorite local resource for mental health for moms is Postpartum Support Charleston. Click on over now for a list of care providers, support groups, and more.

Healthy Sleep Habits

It’s the end of the day. The kids are FINALLY sound asleep. The house is quiet. You are exhausted.

You can either: Brush your teeth and put yourself to bed OR you can stay up and enjoy some time to enjoy your favorite Netflix show in peace. 

If you’re like me, you often choose to stay up way too late and finally catch up on your show or read a book. 

You say you’ll just do it for a few minutes, then a few more… and before you know it you find yourself waking up on the couch at 2 am with all the lights on and your contacts glued to your eyes.

We all do it.

But if you want to feel your best, you’ve got to get enough sleep. 

(You know it’s true. This is why you schedule your entire life around your kid’s nap time. Right? Because you see how your little one falls apart when they don’t get the sleep they need.) 

Consider this a friendly reminder to put down the remote and go to sleep—especially in times of high stress. 

You don’t have to give up your TV shows, of course. I let myself stay up late and binge on weekends when I know I can sleep a little later in the morning. Find what works for you. 

See also 7 Yoga Poses to Help You Sleep.

Hobbies Just for YOU.

We all lose a little bit of our former selves when we have kids. It’s just a part of the gig. I don’t actually think that it’s such a problem. We’re always growing and changing. And parenting is a HUGE lifestyle shift.

I know there’s only so much time in a day. 

And you devote most of it to raising your small human.

But all too often we give up on our own hobbies and interests a little too easily. 

Choose one thing. Give yourself just 10-20 minutes a day to step away from your busy day and lose yourself in a hobby that makes you feel happy—just for the sake of enjoying it. 

There are plenty of free yoga videos that are 20 minutes or shorter on my YouTube channel.

Sexual Health

Yup. I’m going there. 

Just because you have kids, doesn’t mean you need to give up life’s pleasures. 

I know it can be really challenging to connect with your partner intimately when you’re exhausted from chasing kids all day. Sometimes you’re like two ships passing in the night, passing off children as you move from one thing to the next. 

Sexual health is a part of your overall health. And we all need a little adult play from time to time–with a partner or alone during naptime. Try a vibrator* from an online store like LoveHoney (I love that they have discreet packaging and plenty of quiet options so no one has to know!).  *sponsored link

An orgasm is a fast (and really overlooked) way to get the feel-good endorphins flowing, elevate your mood, and remind yourself that there’s so much more to you than diapers and spitup. 

The Yoga of Parenting: Back-to-School Tips for Elementary School Parents

back to school photo

Back-to-school can be a stressful time for parents AND kids—no matter how Zen you are normally. So today I’m sharing my best back-to-school tips for elementary school parents.

I’ve been doing a lot of reflecting recently about things have helped us get through the stress of a new school year.

There were so many things I was just NOT prepared for when my first little one went off to preschool and kindergarten.

So many things I wish I had known.

Today’s post is for the moms who are sending their babies off to school for the first time… and it’s also for veteran moms to look back, reflect, and maybe even have a laugh, too. 

We’re all making this up as we go. 

So keep reading for some golden nuggets of advice for elementary school parents during back-to-school time. I promise this is actually helpful, practical information—not the kind of thing that old ladies at Target stop to tell you when they see crayons and folders in your cart.

See also Back to School Yoga for Moms. 

5 Things I Wish I Had Known When My First-Born Started Kindergarten

Food prep is everything 

That’s right. Food is more important than ANYTHING. Food trumps buying school supplies and putting your child’s name on everything. It trumps back-to-school clothes and haircuts. It trumps playdates with friends who might be in the same class. 

No, I’m not talking about shaping your kid’s lunch into dinosaurs or whatever crafty moms do to make lunch pretty. 

I’m saying whatever you do… don’t let your child’s blood sugar drop the first two weeks of school. 

Get up a little earlier to fill their tummies with their favorite breakfast. Offer snacks the second your child gets in the car at pick-up.

Spend Sunday before school starts planning, portioning, and preparing everything you can in advance. When you think you have enough food, go to Costco and buy more snacks.

Got it? FOOD is everything the first days of school.

Don’t spend an arm and a leg on school clothes. But buy new when it counts. 

So, here’s the deal. Secondhand clothes are great for kids! And it’s so easy to find hand-me-downs from neighbors and thrift stores like Once Upon a Child it’s kind of silly to get new things. There are really only two exceptions to this rule in my house — shoes and jackets. 

Kids are so hard on shoes. So I buy new, quality back-to-school shoes at the beginning of every school year. (This year my oldest got all white adidas shoes she can wear for cheerleading and to school. My youngest opted for more colorful sneakers that go with most anything.) 

I also get new kids jackets or hoodies. Even though it’s still 90 degrees here in August, I want them to be cozy when the mornings start getting cool. And I also know if we get one they like, they’ll wear it all year long!  

(Bonus tip: Get name stickers and put them on every single clothing item that goes with your kids to school. But especially the more expensive things like shoes, jackets, coats, and hoodies.)

Prepare for “spirit days.” 

cindi lou hoo

All of my friends know how much I hate dress-up days at school. 

HATE.

LOATHE.

DETEST. 

I know they’re fun for the kids and all… but I don’t enjoy driving around all over town looking for a Cat in the Hat costume. I don’t like waking up at 5am to sculpt my child’s hair like Cindy Lou Hoo. And I SUPER hate having to coordinate with another parent so that our kids can coordinate on Twin Day or feel like a reject. Sorrynotsorry. This is not fun.

And it’s even less fun when schools spring these dress-up days on you the week before. 

Don’t let it happen. 

Ask for the schedule now along with the random early release days and teacher work days. Put it on your calendar. Trust me on this. 

Don’t sacrifice yourself. It’s not worth it.

I’m sure you’ve seen the memes. “Behind every well dressed child is a mom who looks like she survive a zombie apocalypse.” (It’s a paraphrase, but you get the picture.)

Why do we do this? We worry so much about matching bows and front door pictures that we completely neglect our own health and well-being. I know I’ve done it many many times. I bet you have, too.

Sure, we can all have a good chuckle about it. But let’s be real about something. Our kids need us to be grounded and reassuring during a time of BIG transitions and often BIG feelings. So often we focus on getting that perfect photo to commemorate their big day that we don’t take the time to figure out how to help them a them a better experience.

Slow down. Breathe. Be present with your child. And reassure both of you that it’s all going to be OK.

Trust yourself. 

People like to make first-time mamas feel like they don’t know anything.

This is SO wrong.

No one knows your kid like you do. So trust yourself and your intuition. Don’t want your kid pulled off of you kicking and screaming? SAY SO. You know that your kid acts like a psycho the second red food coloring touches their lips? Insist on snacks that make sense for your kid. 

You’re in charge. (Sorry, teachers.) 

If you feel uncomfortable with anything at all in those first couple of weeks of school, advocate for your child. Let the school know you’re paying attention and you care. Even if it’s annoying. The school administration might have more experience. They might really want the best for your kid. But only YOU know 

Yoga Challenge: When to do the hard thing.

Yoga Challenge: When to do the hard thing | Handstand Outside at a Tree

When should you challenge yourself to try a more difficult yoga pose, set a stretch goal, or sign up for a new yoga challenge? That’s what I’m getting into in this post, so read on….

I’ve said it a million times in my yoga classes.

“If at any time in class where you feel like you need a break, you come into Child’s Pose (or another pose that feels restorative to you) and join us again when you feel ready.”

And I mean it. 

Most of us need more practice giving ourselves permission to slow down, rest, and have self-compassion. 

That’s one of yoga’s best gifts.

Rest is underrated. But so is challenging yourself in yoga.

But there are also times when we must stay with a yoga pose that feels challenging and uncomfortable—so we can relax into it or build strength. Through yoga, we experience first-hand how very resilient we really are.

Yoga challenges help us see that if we consistently show up and do the hard thing, we get stronger and it becomes easier over time.

Remember how it felt the first time you made it through a class without feeling really confused that you were doing things “right”?

Or how about that first time you finally felt your feet lift off the floor in Bakasana (Crow Pose) or you were able to kick into a Handstand for the first time? 

Challenge Yourself in Yoga and Life

If you can conquer a Handstand, it feels like you can take on the world! You might think, if can do THIS… what else might I be capable of?  

  • Ask for that promotion…
  • Move to the place you’ve always dreamed of living.

But how are you supposed to know whether you should curl up into a ball or take on the world?

When to do the hard thing? Check in to these 4 things.

Pay attention to your breath.

If your breath is still smooth and deep, it’s a good indication that you can push yourself without causing harm.

Hold the pose or explore taking a slightly deeper or more challenging yoga pose variation. 

If your breath becomes choppy or labored, back off until you can breathe easily again. Sometimes all you need to do is back out of the posture.

While other times you might have to bow out completely and take a Child’s Pose or Savasana.  

Consider Your Outside Circumstances.

As a yoga student, you probably know that there is a strong connection between your body and your mind. That means if you’ve had a particularly stressful day, your body will probably be tense.

If you’re having problems at work or with a relationship, it’s almost always a good idea to cut yourself some slack and be kind. 

My advice? During difficult times, move your body! Use your muscles! Go to your favorite yoga class or lace up your running shoes and go for a run outside.  Do all the things that help you to manage your stress. 

But when you start to feel the fatigue set in, this isn’t the time to keep pushing yourself.

Allow yourself to rest. Collapse in Savasana. Give yourself extra love. You can push yourself harder again when things are more settled.

Look to your teacher or a coach for guidance.

Sometimes a teacher or coach can see things in us that we can’t see in ourselves. 

This is why it’s so helpful to have a relationship with a teacher. We know what you’re capable of on a good day. We know your tendency to try too hard… or give up too soon.

We can see the look on your face. Is it tension? Confusion? Pain? Is there a problem with alignment that can be easily remedied?

Important Note: This doesn’t mean that you give your power to your teacher. If your intuition is telling you something that contradicts your teacher–trust your gut.

Tap into your intuition.

Sometimes you just know what to do. You can feel it in your gut. Yoga teaches us to notice that gut feeling and act on it. Even if you can’t quite explain why you feel this way… your body’s wisdom is rarely wrong. And it should override all the other advice.

Yoga Outdoors Increases Health Benefits

Did you know that simply taking yoga outdoors increases health benefits? Especially reducing stress?

We all come to the practice for different reasons—to get healthier, stronger, or just because a friend seemed to like it so damn much.

But most everyone likes the idea of learning tools to help manage stress. 

What if I told you there’s one really simple way to boost all the amazing, magical health benefits of yoga? 

Just open your door and go outside!

Science Proves Benefits of Yoga Outdoors

I have proof:

One study published in Science Reports in 2019 found that participants reported increased health and well-being by spending 2 hours per week outside. (It could be all at once or in smaller increments.)

Other research shows that being outdoors helps with breathing, sleep, immunity function, and relaxation response.

Plus, the great outdoors provides increased motivation to exercise and even makes you feel more connected to the world around you. (This HealthLine article is a great resource with links to specific studies. ) 

I haven’t seen any research that looks specifically at yoga or meditation outside … but I think there’s enough anecdotal evidence to say that there’s definitely something magical about unrolling your mat outside.

Side Note: This post is about yoga outside, but you don’t have to actually practice traditional yoga poses to get the benefits. Running has been an amazing practice for me in the last six months or so — and when I’m mindful of my body and surroundings and focused on my breath I consider it a type of yoga. 

Here are some of my best tips for yoga in the GREAT outdoors!:

yoga outdoors woman laughing

Bring the stuff you need.

Duh. Most of you are parents so you probably already carry a huge bag filled with all of the things anyway. Sunblock and bug spray, etc. are pretty necessary here in the South. Water for hydration. Sometimes I bring a beach towel along instead of my mat, depending on the location. 

(If you’re doing some mindful running, make sure you have proper fitting running shoes and bras, like these from my friends at adidas*) 

Expect distractions.

My favorite outdoor yoga experience was when I led a class on the beach. We were all settled down for Savasana when 3 giant dogs came barrelling by and licked several of my students in the face. It was not a Zen moment. But how could we not smile?

Look around.

Take in all of the colors you see. The sounds of nature (and yes, even the traffic noises). Feel the breeze on your skin. Be awe-struck!

Be light-hearted and playful.

Remember kicking off your shoes and practicing cartwheels in your yard when you were a kid—fresh-cut grass squishing between your toes? Have you ever been overcome with an urge to do a Handstand on the beach? Go with that feeling. Incorporate play into your practice to make it more fun and spontaneous! 

Join a class.

I have had so much fun exploring different class options lately. I love that I can just show up and practice–someone else has found the space, planned out a fun sequence, and assembled an amazing group of people. (I even feel OK with bringing the kids along because outside classes always have some extra noise and distraction anyway!) 

*Thanks to adidas for letting me try out their gear! 

3 Favorite Yoga Poses & Practices for Outside

handstand yoga outdoors

Handstand. 

I can’t kick into a free-standing Handstand. So, my outside handstands look more like cartwheels. And you know what? That’s perfect for the beach or a park!

Sun Salutations.

Because SUN, obviously.

Sun Salutations are energizing, rhythmic, and breath-centered. I love the repetition because it really helps me to get out of my head and into my body–perfect for those times when I’m leading my own practice.

Anything that’s reflective for you.

Once you get the play out of the way, it’s nice to settle in.

I love a long-held Pigeon Pose or a simple seated forward bend practice to help me focus my attention inward, even when there’s a lot going on around me.

5 Ways to Release + Reset

Release + Reset Yoga Workshop

Do you ever just want to pack up and run from all of your problems? We know that running away won’t solve anything. But, I have to admit, there are times when I’d like to get away and start over with a clean slate.

Most of us can’t just pack up and go on an extended vacation whenever we need a break. For me, a complete yoga practice is the next best thing.

There are few things that top that post-Savasna feeling.

  • The gentle hum of energy pulsing through my body
  • That feeling of connectedness as I savor every breath
  • A mixture of accomplishment from showing up for myself and inspiration because I know that if I can do this, I can do anything!

I chase that feeling—the yoga high. And it’s my goal to help my students achieve it with every class I teach.

There’s no magic formula for getting there, but for me it takes a little challenging movement followed by enough time and space to let the tensions melt.

That’s when I’m most receptive to the inspiration and beauty in the world. Because it’s one thing to understand something with your brain, and it’s a completely different thing to EXPERIENCE it in your body, in your soul.

After a particularly great asana session, I realize that my happiness is really up to me. I can practically feel the ideas flood into my brain. My heart is grateful and present. I know that as long as I keep showing up with consistency and lots of heart… I can do anything.

So, today, I want to share with you a few things that help me reach that inspired yoga high.

And I want to let you know that I’m leading a workshop with my friend Peggy Wu (@mindful_sequences) that will check all of the boxes in a luxurious 2-hour asana and reflection practice. Sign up here.

5 Ways to Release + Reset

Move! 

Movement is probably the most important part of the equation for me. Sun salutations, sweaty vinyasas, and an arm balance or two usually help me to create enough tension in my body to help me achieve the ultimate melt. Without this piece, I can go into a restful position, but my mind doesn’t settle. The magic is in the movement.

Down Dog with a Block or Bolster

Part inversion, part forward bend Down Dog with the head resting on a block or bolster is soothing to the nervous system, stretches the spine, and helps release tension in the neck. I usually shake my head out in the pose a few times before I rest my head.

Child’s Pose

Because sometimes you just need to collapse on the floor in a puddle. 

Legs-Up-The-Wall Pose or Savasana

No yoga asana practice is complete without a few minutes in a restorative pose for a bit of quiet time. Sometimes I like Legs-Up-the-Wall, others I stick with the tried-and-true Savasana. Having the space to absorb the practice and be present with the energy created through movement is what makes yoga so much more powerful than other types of movement. I’d never skip it.

Reflection

My best ideas come to me on my yoga mat or in the shower. Why? Because I’m 

present, relaxed, and without the added stressors of my daily life in the picture, my higher self emerges. (My higher self is a genius, I tell you.) In both scenarios, if I don’t write down my insights right away, I forget them the second I go back to the grind. So, I try to take a few minutes to reflect, meditate, and journal.

Now, it’s your turn! 

Ready to release and reset?

Click over here now and sign up for my virtual workshop with my amazing life coach/yoga teacher friend Peggy Wu.

This powerful, retreat-like experience will be on September 25 and you can join us from anywhere in the world. I’d love to reset with you.

Can Yoga Help Children with Anxiety?

yoga for children with anxiety

It can be heartbreaking to see your child suffer with anxiety. I know there have been many instances that I really didn’t know what to do to soothe my anxious child–and it made me feel pretty anxious myself! Yoga has always done wonders for my anxiety, but I’ve realized that simply telling my child to take a deep breath is hit or miss—especially when they’re already in that anxious headspace.

Does that mean that yoga doesn’t help kids with anxiety? Of course not. Yoga can be an amazing tool for helping your child cope with anxiety–no matter what the cause or how it manifests! 

How to use yoga to help children with anxiety.

First, let’s get the disclaimer out of the way.

I am a yoga teacher and mom, not a therapist. So, please take this post as friendly, generalized advice based on my own experience and opinions.

1-Know that it will take time.

If only a little coaching on deep breathing would instantly calm a child who is losing her shit over a dentist appointment…

Unfortunately, in my experience, the benefit comes more from practice and repetition. Using it as a last resort is better than not using it at all–but the goal should be to get your child so comfortable with the techniques that they do it without even thinking about it to calm themselves when they feel uneasy.

See also 5 Yoga Tips to Help Your Toddler Sleep

2-Think of a few different ways to describe deep breathing. 

As a yoga teacher, I often have to say the same thing lots of different ways so that it will land–even when I’m teaching adults.

And the same is true for anything you’re trying to teach your kids.

Some of my favorite deep breathing cues for kids are the simplest, and they paint a picture:

Breathe into your belly like you’re trying to blow up a balloon.

Breathe in like you’re smelling a flower and out like you’re blowing out a candle.

Imagine you have a sailboat on your tummy that bobs up and down as you breathe in and out.

If all else fails, use a prop. Pull out a nice bottle of lavender essential oils and have your child take a big whiff! They’ll breathe deeper and maybe the scent will calm them, too.

Or grab a bottle of bubbles and remind your child that to breathe out to blow the bubbles, they’ve got take a BIG deep breath in first. 

See also My Two-Year-Old Taught Me Pranayama

3-Create a physical outlet or yucky feelings.

Yoga poses are an obvious choice here. But it doesn’t have to be Downward Dogs–if your child loves to ride bicycles or chase the dog around in the backyard, that can be effective, too! 

Just get them moving and getting some nervous energy out of their bodies! 

Once your child has gotten their wiggles out, you might suggest a calming posture like Legs-Up-the-Wall Pose or Child’s Pose. 

I love to mention to children that when they press the spot between their eyebrows into the floor, it’s like pushing a Calm Button. 

4-Validate all of the feelings.

Sometimes just naming what’s going on for your child can make all the difference. Try to help them put words to what they’re feeling.

“It seems like maybe you’re feeling nervous about going to school today. Is that right?” 

“Everyone feels nervous sometimes. Do you want to hear what I do to make myself feel better when I’m nervous about trying something new?”

5-Check your own anxiety. 

Kids can feel anxiety even when you are calm as a cucumber. But it’s true that when you’re extra stressed by their big feelings, it seems like kids see that and it makes them feel even more anxious.

Not to mention, if they that you also sometimes need to stop, take a deep breath, and reset… they might follow your lead.

I want to make sure I close out this post by saying this… I know how terrible it can feel when you don’t know what to do to help your kid or kids. You are doing great–and the fact that you read this far means you obviously are an amazing, caring parent. Your child is so lucky to have you! 

5 Tips for to Overcoming Fear in Yoga Poses

Overcoming Fear in Yoga | Crow Pose

There are so many valuable aspects to challenging yourself on the yoga mat. Over time you gain strength and flexibility. Observing progress can be empowering and give you a sense of accomplishment and confidence.

And it can be so much fun to try new things and PLAY like maybe you did when you were a kid.

Right now I’m loving playing with Forearm Balance and Handstand and it’s bringing up ALL the memories of cartwheeling in my backyard as a little girl. (Something I am loving doing with my daughters these day, too!)

See also Is It Safe? Inversions During Pregnancy

But at some point these poses can also bring up something less joyful: Fear!

What do you do when you feel paralyzed by fear–the sweaty palms, knots in your stomach, can’t move kind of fear–when you hear your teacher calls out a challenging pose?

First, take a deep breath and remember that we ALL experience fear on our yoga mats. Then, know that your yoga mat is a safe space for exploration and observing, not just your body but your mind and emotional state, too.

Working through your fears in a safe, judgement-free zone will help you learn lots of different approaching for working through your fears in less than desirable circumstances. So, stick with it! It’s SO worth the effort.

I’m rooting for you!

Subscribe to my YouTube Channel here.

5 Tips for Approaching Fear in Yoga

1 – Use Support!

Try a wall or a prop that makes it seem less scary and more accessible.

Usually finding little wins, no matter how small, will help you gain confidence and set you on your way to overcoming even the most deeply seeded fear in yoga.

2 – Take small steps toward the pose to help you build skills, strength, and confidence slowly over time.

A little goes a long way.

It’s much more effective to slowly stretch your comfort zone than it is to hold your breath and “just do it.”

In my experience, you’re much more likely to hurt yourself when you do it this way–and then you’re back at square one, only MORE fearful. 😩

3 – Change it up.

Look for creative alternatives to the pose.

For example, if kicking up to Handstand at the wall is causing a stress response, why not try turning around and walking your feet up (belly to the wall instead of spine)?

Maybe Standing Split is more your speed, or the alternative where you’re engaging all the same muscles but lying on your back on the floor. If you do this, over time, you’ll be more skilled at all the elements of the posture, and maybe it won’t seem so daunting.

There’s never just ONE way to practice a pose and experience the benefits.

4 – Ask for help.

Believe me when I say this. Most yoga teachers LIVE for the moment a student asks them for tips after class. Yes, we like to help. But also… the chance to show off all the things we learned in our most recent training?! 

I, for one, would LOVE to support you. Check out my live yoga class schedule here.

5 – Be patient.

Learning new tricks is fun. I can think of lots of reasons to work on a “goal pose.” But confetti doesn’t fall from the sky when you’ve finally figured out how to balance in Handstand in the middle of the room. Heck, you don’t even automatically get more Instagram followers! So take your time. Progress is made by consistently showing up again and again over a span of years, not weeks.

BONUS Tip: Be nice.

Most of all, be kind and loving to yourself when you’re making progress, and also when you’re not. Your worth has nothing to do with what fancy shapes you can make with your body or how good your photo looks when you do it.

The process of practicing a hard thing is always way more valuable than achieving it.

See also 5 Things Handstand Taught me about Marketing My Yoga Business.

5 Things Handstand Taught Me About Marketing My Yoga Business

Marketing yoga tips

There are few things in my life that have been as challenging (or frustrating) than marketing my yoga business. I don’t know about you, but I was formally trained in Journalism and Downward Facing Dog. Until recently I had very little training in marketing and/or running a business.

It shouldn’t be surprising, then, that I struggled for years. And I have made SO many mistakes.

But the biggest problem I had wasn’t a lack of education, but a deeply-rooted fear of putting myself, my yoga, out there.

Marketing my yoga business felt terrifying, so I just opted out.

I never wanted to be sales person.

I don’t want to shove yoga down anyone’s throat. (It’s not for everyone, and that’s cool.)

Before I hit that “post” button, I used to pause and think about what people would think—the wrong people who would never take my yoga classes anyway but that’s beside the point.

It felt like a stab to my heart when someone unsubscribed from my email list. So to avoid this feeling… I just didn’t emails regularly.

I’d use the old “I don’t have time” excuse. Sometimes, I lamented about how “commercial” my beloved yoga had become. And my yoga classes? Well, they didn’t exactly flourish because people didn’t know about them. Or they forgot about them.

Or was it just that I was a terrible yoga teacher and nobody LIKES ME!… 😩 😢 😭

I’m being dramatic here to make a point.

But it actually feels pretty true to how I’ve felt about marketing my yoga business—too scared to move, too scared to make a mistake.

It wasn’t fight or flight. It was deer in the headlights.

Maybe you can relate.

How Things Changed for Me

It’s been a process, and I’m still learning. But I can say I have mostly overcome my BIGGEST fears about showing to market my yoga classes … and I didn’t do it by hustling more or forcing myself to do things that didn’t feel authentic to me. 

I’ve made the most progress by approaching marketing my yoga business in the same way I’ve learned to approach challenging yoga poses that have brought up fear for me.

See 5 Mistakes almost Every Yoga Teacher Makes.

5 Things Handstand Taught me About Marketing My Yoga Business

1. It’s OK to feel scared.

In business, boldness is often treated like some sort of prerequisite. Don’t wait for the net–just jump! Go all in! Don’t have a back up plan! I’m sorry, but how is this good advice for people who have bills to pay? Working with challenging (and sometimes scary!) poses like Handstand has helped me to realize that it’s OK to feel how I feel. In fact, it’s human. That fear of my head crashing into the hard floor is not only a reasonable concern, it’s there to protect me from doing somethings stupid. And it’s the same in business. Am I scared to quit my day job and go all in on teaching yoga when I’m making $20 a class, YES! And that’s not a bad thing.

2. Create safeguards. 

You know where a good place to learn handstand is when you’re feeling scared… a wall! In a supportive environment with a teacher you trust to keep you safe. When it comes to marketing your yoga business, consider surrounding yourself with other people who you know will support you and cheer you on (like my Facebook group for yoga teachers!). Then, by all means, set yourself up so that your yoga classes aren’t your only source of income-keep that day job, find a side hustle, and don’t be ashamed to lean on it until you’ve developed the skills you need to balance on your own.

See also Is It Safe?: Inversions During Pregnancy

3. Patience, Grasshopper. 

No one expects to be able to nail a challenging yoga asana the first time they try it. There are the few outliers who were born with just the right body type or who have been studying gymnastics since they were 3, but most of us have to build up to it slowly over a long period of time. Most of the financially successful yoga teachers are not overnight successes, but have been working at this for decades. If this is really REALLY what you’re born to do, you’ll get there when the timing is right, too.

4. Be consistent and steady.

If I tried Handstand once, fell on my face, and then declared it impossible.. it would be impossible.

Growing a yoga business is the same way.

You have to keep showing up–even when it’s hard. Especially when it’s hard. You have to be willing to lose your balance and try again. You have to keep tweaking things, shifting, approaching it from a different angle. You might have to say the same thing 14 different ways before it clicks. (You should be a pro at that, since that’s a part of your job description as a yoga teacher!)

5. Find a guide.  

Can you learn the most challenging yoga poses from locking yourself in a room by yourself and trying them over and over and over again. Probably.

Would it be much faster, more efficient, and pleasant if you went to a yoga teacher who can show you the techniques, give you tips, and celebrate with you when you finally nail that pose?

YES!

So, why do we yoga teachers hesitate so much to get help with our yoga businesses? Why do we keep trying to do it ourselves, reinventing the wheel, when those who have gone before us are willing to share their formulas?

Learning from someone else is the only real shortcut I know of!

If you’re looking for strategies to catapult your growth as a yoga business, you need a coach or mentor who can help guide you.  

I’d like to help you the same way my coaches and mentors have helped me.

So, I’m offering a free training next week to share some things I’ve learned.

Here’s what we’ll talk about:

  • The 3 most important things to consider before you plan out your yoga marketing strategy. 
  • How to stop wasting your time on tasks that aren’t helping you build your business (so you have more time to spend making your classes amazing!)
  • Creating more ease in your day through building a plan and sticking to it.

Sign up here.

I can’t wait to strategize with you!

Postnatal Yoga, Part II: Yoga for Diastasis Recti?

Yoga for Diastasis Recti

If you’ve got questions about yoga and Diastasis Recti, you’re in the right place. Read on for in-depth information that covers everything you need to know about practicing yoga if you suspect you have a Diastasis Recti.

This is Part 2 of our series on Postpartum Core Strength, make sure you read Part 1 here!

When I first gave birth, I had never heard of Diastasis Recti, which is a separation of the rectus abdominal muscles down the center. It just wasn’t something that people talked about much then.

(I also didn’t know about postpartum anxiety, which would have been really useful, but that’s a topic for another day.) 

Anyway, now one of the questions I get asked most as a prenatal yoga teacher is how to modify yoga for Diastasis Recti. I’ve seen statistics that say half of the pregnancies result in some type of Diastasis Recti postpartum.

Often, things go back together after birth. The problem is when the separation stays that impacts a moms ability to live her best mom life–everything from getting up and down from a chair to getting back into a fitness routine post baby. 

I’m so glad that there’s more awareness about Diastasis Recti now–it really is an issue that needs to be addressed after any type of birth. But, thanks to a billion YouTube videos and blog posts that help people “check” themselves for Diastasis Recti and then offer exercise do’s and don’ts for “fixing” it, there’s a lot of misinformation out there, too. 

It’s great to be aware, but do you have to modify your yoga practice forever if you suspect you have an abdominal separation? Can yoga and other exercises “heal” you if you have a Diastasis Recti? How can you tell if you need more support?

Here’s everything you need to know about Yoga and Diastasis Recti.

Can You Avoid a Diastasis Recti During Pregnancy?

It might not be entirely possible to prevent a Diastasis Recti from happening during pregnancy. After all, that growing baby has to have somewhere to go, and some women just carry more front and center making a Diastasis Recti nearly inevitable. (Don’t panic, though, with property care and attention a small Diastasis Recti during pregnancy should heal up postpartum.) 

BUT there are a few things to keep in mind during pregnancy that might help minimize the separation.

Do the right kind of abdominal work during pregnancy.

Many people think they should stop all abdominal exercises during pregnancy, but most experts agree that keeping your core strong and supple before and especially in the early months of pregnancy can actually help you prevent diastis recti (or at least minimize it). 

See Is It Safe?: Core Work during Pregnancy.

Always roll to your side before you sit up.

When I said the “right kind” of core exercises. Crunches are decidedly NOT the right kind after you start showing. Any kind of sit up can make distasis recti worse, so always roll to your side and use your hands to help you sit up when you wake up in the morning and when you’re getting up from Savasana. 

Avoid deep backbends.

I love backbends. And they can actually feel really good during pregnancy–especially if you’re focusing them more in the chest/shoulders area.

But in order to do a backbend like Ustrasana (Camel Pose) with your hands on your heels, you have to find your way out of it. For most people the action of lifting yourself upright again is a lot like a sit up or a crunch. How can you tell if you’re doing more harm than good? Just look at that sweet baby bump. When it starts to look more like a mountain peak than a basketball, it’s time to back off and reconsider what backbends you’re incorporating into your yoga practice–just to be safe. 

Your body will often let you know because as you get further along in your pregnancy, backbends might not feel great in your body. It’s your job to listen.

Which brings me to…

Avoid anything that doesn’t feel “right”.

Your body knows what it needs. It will send you signs–at first those signs might be like whispers, but if you ignore them they will get louder, more uncomfortable, and injurious.

When in doubt always listen to your body!

Postnatal Yoga: What Yoga Poses to Avoid when you have Diastasis Recti?

When you’re ready to get back to your yoga practice and build strength, here’s a few postpartum core exercises that I recommend.

But what if you think you have Diastasis Recti?! Are there poses you need to avoid?

Maaaaybe.

There are absolutely some exercises that can make a Diastasis Recti worse if you’re not doing them skillfully such as:

  • Crunches and Sit Ups
  • Unsupported Planks
  • Deep backbends
  • Twists

So, it would be easy for me to simply list all of these as no-no’s and call it a day.

But it’s not that simple.

“There aren’t certain exercises that need to be avoided for Diastasis,” says Melissa Dessaulles, a Pelvic Floor Physical Therapist and the founder of MommyBerries.com, “It’s more that your core muscles need to re-learn how to come on when your body does a movement that creates separation of your abs.” 

In other words, you may need to avoid some of these yoga poses, and you may not! OR you may need to avoid them for a while, then you can incorporate them again when you’ve regained the strength and awareness necessary.

Either way, you will likely need guidance from a professional who can guide you on how to address your specific issues and help you heal.

What to do when you do if you suspect you have a Diastasis Recti postpartum?

First of all, make sure you have a chat with your doctor or midwife about returning to exercise if you think you have a diastis recti. 

(Please DON’T watch a YouTube video and self-diagnose yourself. See a professional.)

Then, get some numbers for a physical therapist who specializes in women’s health. Yes, it’s a pain, but your health is the TOP priority. Don’t cut corners. Don’t DIY. Get the help you need.

Resources for Diastasis Recti

Below is a list of credible places to get support if you think you’ve got a Diastasis Recti after birth.

I should note this is not an exhaustive list, but these are physical therapists who I have met, spoken with, trust, and, well.. adore. I’ve also learned a ton from all of them–even though I haven’t studied in any traditional way, I have asked questions and learned from their social media posts, etc.

Pelvic Floor Physical Therapy Resource Online

Mommy Berries

MommyBerries.com has lots of great information about postpartum health. You can book an online session with her or join one of her online programs like the Postpartum Recovery program.

Pelvic Floor Physical Therapist and Women’s Health PTs in the Charleston SC area

Caitlin McCurdy-Robinson, Inner Strength Physical Therapy https://www.innerstrengthcharleston.com/ — West Ashley

Megan Rome, Rome Physical Therapy  https://www.romephysicaltherapy.com/ Mount Pleasant and Summerville

Meg Henderson, 4th Trimester https://www.4thtrimesterchs.com West Ashley/Avondale

Be sure to catch Part 1 of this series, 10 Yoga Poses for Postpartum Core Strength.

Sign up for emails so you don’t miss Part 3, which will be all about how to incorporate more fitness into your routine postpartum.

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About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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