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7 Ways Moms Can Practice Mindfulness

I won’t sugarcoat it. It can be hard—really, REALLY hard—to practice mindfulness and being in the present moment when you’re a mom who feels like she’s being pulled in about a billion different directions. Take it from me. I’m a work-from-home mama who pretty much feels like I can never be completely focused on any given thing. When I’m spending time with my daughter or doing housework, I feel like I’m neglecting my job. When I’m doing my job, I feel like I’m neglecting my family. And since I am lucky enough to set my own schedule, this isn’t a feeling that goes away when the clock strikes 6 or on weekends like it does for other people. It’s a constant, nagging feeling that is with me no matter what… EXCEPT for during those times that I manage to implement some of my favorite mindfulness techniques. (I admit sometimes I’m a lot better at than others!)

Of course, I know I’m not alone. Whether you work from home, work out of the home full-time, or stay at home with your kids full-time, every parent feels stretched thin sometimes (and most of the parents I know report feeling this way MOST of the time).

So how do we shift our attention and focus so that we can be more present in the moment we’re in and enjoy the fleeting moments with our children—with our entire lives—more? Here are a few of my favorite ways to practice mindfulness that have helped me. I hope they help you, too!

7 Ways for Moms to Practice Mindfulness

1. Start a happiness journal.

One of my favorite exercises to help me focus on the good things in life is keeping a happiness journal. I don’t do this all the time, just when I really need a shift in perspective. (I came up with it when I kept reading about the benefits of a gratitude journal, but I never managed to do one of those for very long because I felt ungrateful if I didn’t write and write and WRITE the million things I have to be grateful for.)

Here’s how: At the end of the day, sit down and remember what the happiest moment of the day was. Write it in ONE line. This should take no longer than a minute or so (because busy mamas don’t have time to do much more than that and it has to be EASY or you won’t do it everyday!). Try to do this every day for a week. After a while, you’ll begin to start looking for those happy moments as you move through your day (after all, you know you’ll need to write SOMETHING down at the end of the day) and it becomes a mindfulness practice.

At the end of the week, look back on the things you wrote down and notice any patterns. Are the happiest moments the time you spend with your family? The quiet moments you get to sit and sip your coffee in the morning? Your evening walk? These things should be your priority every. single. day.

2. Set a timer for mindful play.

Whenever I feel like I need more quality time with my daughter, I will set a timer for 15 or 30 minutes and promise myself (and her!) that I will play with her and give her my full attention until the timer goes off. During that time, I don’t let myself even glance at my phone. I try not to think about my to-do list or the deadline I have tomorrow. I do everything I can to be completely present. if she wants to play dress up, I try to get into character and appreciate the sparkles and pink as she does. If we decide to do an art project, I marvel at all the colors. No matter what we do, I take it in: Her sweet voice, the way she laughs, the faces she makes, and all the imaginative and sillly things she says. I take a snapshot in my mind because I want to be able to look back and remember this time, not just let it pass me by like a blur.

3. Find a mantra or affirmation that inspires you and spend time each day thinking it to yourself.

One of my favorites is Peace begins with me. But you can find TONS of them over on my Pinterest page—I created a whole board of mantras that are perfect for busy mamas who want to be more mindful. Write your mantra on a Post It note and put it on your bathroom mirror so you can see it everyday when you’re getting ready to leave the house. When things get crazy, repeat your mantra in your mind 3-5 times. I promise it will change the way you feel!

See Find Your Mama Mantra

4. Try mindful breathing.

Sometimes the simplest practices can make the most profound difference in our lives. We all breathe all the time, whether we’re being mindful of it or not, which is why this is one of the easiest ones to incorporate into a busy day. All it takes is a little extra attention and focus and you can begin to shift your energy, calm your mind, and even melt tension in your body.

Try this: Stop what you’re doing right now. Close your eyes and bring your focus inward for five slow, deep breaths. With each breath imagine the breath moving deeper down into your belly. At the end of the fifth breath, open your eyes and notice how you feel.

See How to Use Breathing to Ease Stress and More

5. Squeeze just a few moments of mindfulness into a task that you already do every day.

Notice the steam floating up from your cup of coffee in the morning and feel the warmth in your hands. Feel the sunshine on your skin and the breath in your lungs as you take the dog for her daily walk. Slow down and really pay attention to the taste, smell, and texture of your food as you eat one meal a day. Notice all the colors you see and the sounds you hear as you sit in the pick up line at your kid’s school in the afternoons. Take slow deep breaths and savor the sweet cuddles you feel as you rock your little one to sleep at night. We all have rituals in our lives that have the potential to bring us into the present if we just pay attention and make it a point to savor them everyday. It’s just a matter of slowing down and remembering to pay attention.

6. Meditate.

There are studies galore that show just how beneficial a meditation practice can be. As little as a minute a day of checking in with yourself can make a difference in your whole day. Whether you sit down like a cross-legged Buddha or just make a habit of closing your eyes and feeling your breath come and go for a minute every night as you drift off to sleep, meditate regularly and often and watch as your overall health and well-being improves over time.

See 5 Common Meditation Mistakes

7. Do a Yoga Quickie.

Well, duh. You knew you were going to find this on the list, didn’t you? It’s my favorite mindfulness practice for moms because it can incorporate ALL of the mindful things—exercise, breathing, meditation, intention, relaxation. Better yet, it can get the job done in just a few minutes. It’s like the ultimate in mindfulness multitasking. (Ironically one of the reasons it’s so great is because it pretty much forces you to focus on ONE thing at a time. Don’t believe me: Try this yoga pose sequence and then tell me if you could think about your to-do list while you were moving from one pose to the next!)

Back-to-School Yoga for Moms

This week is back-to-school week for my sweet 4-year-old. That means we’re getting back into our routine, which is in some ways a huge relief for a mama who always takes on just one thing too many and has spent way too much time this summer choosing play dates or freelance work over my own self-care. (That’s right. I’m not always the best at practicing what I preach. But that’s why I know how important it is and why I can offer you so many strategies to help you get—and stay!—on track. I’m right there in the trenches with you and I’ve. tried. it. ALL. And now I’m ready for some back-to-school yoga.)

But as happy as I am for things to return to a routine of home yoga practice sessions and uninterrupted work time, I also feel like I just left a piece of myself at the preschool this morning. I mean, I just watched this tiny person with bows in her hair, my own flesh-and-blood, nervously walk into a new classroom with new teacher and new classmates for her second day of school. (The first day is so exciting, but the second day… that’s when things start feeling real.) I had to fight every impulse in my body not to stop everything for one last hug. So, I turned and walked as fast as I could to my car, knowing that she is going to spread her wings and fly all by herself this morning. Just for three hours. And then she can go back to being my baby for the rest of the day.

See also Yoga for Mommy Brain

Here’s the thing. I realize that she’s not the only one who needs to spread her wings and fly today. I’m getting just a little bit of independence during this time, too. Sure, there are a million things I should be doing right now. But the reality is, no one will really know if I decide to stay here on my computer for the remainder of the morning, unroll my yoga mat for a long, luxurious yoga practice, or decide to just go back to bed until it’s time to pick up my girl. I get to choose what is the best choice for ME. I get to put myself first for 3 glorious hours (minus the commute time, of course).

These moments are too few and far between. (And since I have a new baby on the way, I only have about two months to take advantage of them before everything shifts and changes again.)

So, I’m making a choice right now: I’m going to spread my wings. I’m going to use this time doing things that fulfill me. Some days that will mean working my ass off. Other days that might mean yoga and meditation. And I’m sure I’ll take a nap or two, too.

I promise you, I won’t feel guilty or regret even one of those choice. I’m going to let me be me… because as much as the people in my life depend on me to be mom, I know the world also needs me to share my voice, my gifts, my talents, and my message, too.

The world needs YOU, too, Mama. Whether you’re like me and you just dropped your little one off at school for the first time this autumn or you’re still at home with your baby full-time or expecting your first any day. We need you to take time for YOU so you can share that with all of us—so we can learn from you, laugh with you, and be inspired by you, too. OK?

Let’s do it together, shall we? Here’s a quick practice you can do after you drop off your babies at school or while they nap sweetly in another room.

Back-to-School Yoga for Moms

Back-to-School Yoga Breath

If you’re wondering if I made this up, I totally did! (Well, the name, anyway.)

But since leaving a part of your soul, something that you love more than anything in this whole wide world, can conjure up so many complicated emotions it’s a good idea to take time to really sit down and notice how your body feels in the aftermath. Sit up nice and tall in a comfortable position. Feel your spine lengthen a bit. Close your eyes. And just pay attention to what you notice, right here and right now. Is your breath smooth and easy, or is it a little more difficult than normal? Is it slow and deep? Or is it shallow and isolated in your chest? Do you feel any tension or tightening in any of your muscles? Your neck? Shoulders? Jaw? Maybe you can even feel an uneasiness in the pit of your stomach, a worry or a feeling that you’re missing a part of you? Sit with all of those feelings for just a moment.

Then take a big, slow, mindful breath in through your nose. As you exhale, just as slowly, feel your body start to soften. Continue this breath until you feel the tension in your body ease, your nervous system begin to calm, and your worries and anxieties start to fall away.

You can do this. It’s good for you. It’s good for your child. And it’s good for the world.

Utkatasana (Chair Pose or Fierce Pose)

Or, as I like to call it, Launch Your Rocket Pose—because it totally looks like you could take off here, right?

Here’s how: Stand up tall with your big toes touching. Feel your weight shift a bit toward your heels. Then, slowly bend your knees and lower your hips down as if you were going to sit down in a big chair. Feel your feet firmly on the floor. With an inhale, turn your palms to face away from you and reach your arms out wide as you bring them up and overhead. Exhaling, sink your hips just a teeny tad bit lower. Ready for blast off in…. 10, 9, 8, 7, … you get the idea… When you get to one stand up straight, reach your fingers toward the sky (you can even hop a little if you’d like to get the full effect!) Then make your way to Mountain Pose (Tadasana).

Warrior 3 Pose (Virabhadrasana 3)

Ready to take flight?

Here’s how: From standing, bring your hands to your hips and start to bring the weight into the left foot as you step the right foot back behind you and come into a High Lunge position. With your next inhale, tip your torso forward over your bent knee (bring your hands to two tall blocks if your balance if off today) and begin to lift the back leg up until it’s parallel with the floor. Flex the back foot and keep the leg actively pressing behind you (as if you were going to try to reach it to the wall behind you). Keep the hips square. When you feel stable, reach your arms wide out to the sides as if you were, you guessed it!, a majestic bird in flight. Stay here for a few breaths, then come back to standing to switch sides.

Eagle Pose (Garudasana)

Spread those wings, Mama!

Here’s how: Start in Mountain Pose (Tadasana), feeling your feel fully grounded. With and exhale, sink your hips to find Utkatasana (see step 1 above). Shift the weight more into your left foot as you lift your right foot away from the floor, and bring your right knee on top of your left. Sink your hips lower, and if you can cross your shins (hooking your right foot around your left calf muscle/ankle), go for it! Now it’s time to spread your wings. Bring your left elbow over your right at shoulder height, and give yourself a hug. Then, turn your forearms up, finger tips pointing toward the sky and cross your wrists. Turn your thumbs to point in the direction of your nose. Breath. Let your shoulder blades move away from each other so you feel like an eagle spreading its strong wings. Stay here for a few breaths, then do the other side.

Crow Pose or Crane Pose (Bakasana)

You are strong enough to handle anything that comes your way. (And sometimes you might fall on your face and that’s cool, too, because you’re strong AND resilient!)

Here’s how: Come into a squat with your feet together and your knees wide. Bring your hands to the floor, shoulder distance apart, fingers spread wide. If you aren’t already there, come onto your tip toes and shift your weight forward into your hands. As you shift you weight forward, bring your knees to your triceps as lift them as close to your arm pits as you can get them. Keep moving your body forward until your elbows stack right on top of your wrists. Then, play. Maybe you lift just one foot off the floor and point your toes (as pictured because, well, I’m 7 months pregnant!). Maybe you put it down and try the other. If you feel stable lift both feet and point the toes of both feet. Think to yourself: Damn, I’m strong. No wonder my kid is so independent and well-adjusted (AKA, didn’t even think to give their mama a second hug when I dropped her off this morning… She gets it from her Mama!)

Now go kick some ass! And don’t forget to rest before you have to get that little one of yours. You’re doing a great job and you deserve a little down time, too.

Is your kid heading back to school this week? Are you doing some back-to-school yoga to celebrate? How are you handling the crazy mix of emotions that come with the transition from Summer to Fall? Comment below!

5 Yoga Stretches for Breastfeeding Moms

World Breastfeeding Week is coming to a close, ya’ll! So, let’s celebrate breastfeeding, then talk about how to make sure your body doesn’t pay a premium for it by learning some really yummy yoga stretches for breastfeeding moms.

Celebrating Breastfeeding

There are so many good things about breastfeeding: It makes the baby stop crying and sometimes even go to sleep! It gives you an excuse to get out of things you don’t want to do (I’m sorry, guys. I have to get home to my baby. She’s probably REALLY hungry by now.). It gives you extra snuggle time with your cute and cuddly baby. It reduces your risk of cancer, while it could potentially raise your baby’s IQ. (Though, a higher IQ for your baby might be a pain in the ass when he’s a toddler and/or teenager and he uses his brains to outsmart you and get into all kinds of trouble. On the bright side, however, it could also help him land a great job someday so he can put you up in a really nice retirement home.)

Anyway, I think we all know about all the benefits of breastfeeding (people REALLY like to talk about that, don’t they?), so let’s move on.

UPDATE 2018: Here’s a short practice that incorporates some of my favorite shoulder and chest stretches. It’s great for breastfeeding mamas, so I hope it helps you!

See also So You Wanna Be a Yoga Mama?

Breastfeeding Challenges

The truth is, breastfeeding can also be a pretty big hardship for mamas. It’s super time consuming. Sometimes it’s socially awkward because people are STILL uncomfortable with you getting your boob out in the middle of a shopping mall (this is changing slowly, but it’s still an issue). It might require you to be away from your job more than you’d like so you can pump, and pump…. and pump. AND holding that baby up to your bosom for hours on end every day kind of wreaks havoc on your body. Yes, it might result in sore breasts today and saggy boobs later, but that’s not what I’m talking about. I’m talking about how it makes your chest and your shoulders tight and your neck tense, and uncomfortable. Many a breastfeeding mama has found herself in a hunched over position even when she’s not with her babe.

There may be a lot of support for breastfeeding moms these days to help them with latching, pumps, bottles, and nursing bras, but there really isn’t enough help for breastfeeding moms (or formula feeding moms, dads, babysitters, or anyone else who spends hours holding one of those demanding bundles of joy all day) to help them bring their bodies back into balance.

It’s OK, though. I know tons of yoga stretches for breastfeeding that will help you open your chest, stretch your shoulders, and ease tension in your neck and shoulders—all things that tend to be exacerbated from lots of baby holding.

5 Yoga Stretches for Breastfeeding Moms

(And Anyone Else Who Holds a Baby a Lot, Too!)

Arm swings

This isn’t technically a yoga pose, per se, but it works. Sit up tall and make sure you have plenty of room around you. Then, quickly swing your arms in front of your chest, out to the sides, and behind you. Alternate which hand is on top when your arms are in front of you. Sometimes it just feels good to move those arms around after they’ve been holding a baby for hours on end.

Shoulder + Chest Stretch with a Strap

Hold a strap out in front of you with your hands at bit wider than your shoulders. Keep your elbows straight, and, inhaling, lift the strap up and over your head. Exhale lower the strap behind you. When you get to a

Backpack Strap Opener

Bring your strap behind you, across the bottom tips of your shoulder blades. Then, bring both sides under your arms and loop them over your shoulders like backpack straps. Find the ends and criss cross them behind you. Hold the ends of the straps loosely in your hands while you gently pull them forward and down. For me, this is instant relief from tense shoulders.

Shoulder + Chest Stretch at a Wall

Stand facing a wall a few inches away. Bring your right forearm to rest on the wall with your elbow at the level of your shoulder and your fingertips pointing toward the ceiling. Take a big breath in. With an exhale turn your body to the left so your hips and toes point toward a different wall. Stay here and breathe. Then, repeat on the other side.

Gentle Backbend Over Blocks

When baby is napping, it might feel like you’re opportunity to do All. The. Things. I remember this feeling. But during those early months, especially, you’d probably benefit more from resting and taking care of YOU instead. This is my favorite way to do this, especially if you know you might only have a few minutes. You’ll need two yoga blocks. Put both blocks at the medium height to start. Lay down over the blocks so that one block supports your shoulder blades and the other supports your head. Legs can be extended out in front of you, knees bent with your feet on the floor, or soles of the feet touching in Supta Baddha Konasana. Bring your arms to your sides, palms facing up, and just let gravity’s gentle pull open your shoulders and chest. If you feel like you’d like a bigger opening, flip the block under your head to the shortest height or bring your arms overhead.

Did that feel great? You’ll love these shoulder and chest openers, too.

Do you take time to stretch in between feedings? What yoga stretches for breastfeeding have helped you the most?

Best Yoga Poses for the Second Trimester

I’m 26 weeks pregnant now, which puts me close to the end of my second trimester. I’m not even really sure how that happened! The first trimester seemed to go at a snails’ pace—everything seemed so fragile and there were so many unknowns to be worried about. But after I started to feel this baby squirm around a bit, well, I stopped worrying so much and I allowed myself to start daydreaming about what life will be like with two sweet little girls (BTW, it’s a GIRL! Hooray!).

The second trimester has been all about making space—space in my home (time to clean out ALL the closets), space in my budget (I’ve taken on some extra work to get ready for having a new mouth to feed), space in my body (not that I have a choice), and, of course, space in my life (I’m going to need to start figuring out how to manage caring for two little ones, my work commitments, AND myself, too!).

Best Yoga Poses for the Second Trimester | Plus, click through for a free download "The Do's and Don'ts of Practicing Yoga During Pregnancy | Prenatal Yoga, Preganancy Yoga, Pregnancy Exercises | SpoiledYogi.com

Photo by Simon Powell

I’ve also made plenty of room for daydreaming, feeling excited, and just plain being amazed about the miracle taking place right inside my own body right now. I mean, come on, I have TWO hearts beating inside of my body right now—you’ve got to admit that’s some pretty cool shit. These bodies of ours—they are freaking amazing!

My yoga practice has been a little less consistent than I’d like these days since my 4-year-old isn’t in preschool during the summer and, well, life! But I’m loving every second I find myself on my mat practicing and teaching prenatal yoga to mamas who are going through so many similar experiences as me. It’s a beautiful thing! Here are some my favorite yoga poses for the second trimester—I hope you enjoy them as much as I have!

(UPDATE 2018: Enjoy this FREE video I made just for you! Yoga in the Second Trimester. Don’t forget to subscribe to my NEW YouTube channel for lots of great free prenatal and postnatal yoga videos! )

Yoga Poses for the Second Trimester: Prenatal Yoga to Make Space

Cat Pose + Cow Pose

Before I describe these poses, let me just say there’s no time when these animal names for poses are LESS appropriate than during pregnancy. I mean, you’re expanding in every direction and your yoga teacher tells you to practice is Cow Pose every day? Ummm.. Was Whale Pose taken or something?

Seriously, though, Cat and Cow really are good poses to warm up your spine, open your chest, and apparently being in the all-fours position is a great way to get baby into an optimal position within the womb, too. (Something I’ve been really paying attention to since my 20-week ultrasound revealed my little one was breach in there.)

How to do it: Come onto your hands and knees with your shoulders stacked directly over your wrists and hips directly over your knees. Inhale, lift the crown of your head and broaden your collarbones. Exhale, round the back, feel your shoulder blades spread apart, and look in toward that growing belly of yours.

Wag Your Tail + Get Freaky Pose

Wag Your Tail | Best Yoga Poses for the Second Trimester | SpoiledYogi.com

Look how freaky!

After a few rounds of regular Cat/Cow, I like to get a little freaky with it (as I’ve heard one of my favorite bloggers, Yoga with Adrienne, describe it). I wag my “tail” from side to side to feel my side body lengthen (which feels like it gives baby girl a bit more room). Then, I’ll spend some time rolling my ribcage around in big, slow circles, which helps me to get into any nooks and crannies that might be stuck.

Puppy Pose

From hands and knees, start to walk your hands forward, forward, forward until you can rest your forehead on the floor. If you have a lot of flexibility in your shoulders you might even be able to drop your chest (or your chin) to the floor, too. This is a great shoulder and chest opener and, again, it makes a lot of space in the torso. Feel free to wag your tail a little bit here, too, if it feels good.

Downward Facing Dog (Adho Mukha Svanasana)

Awe. Your Puppy Pose is growing up! It happens so fast, doesn’t it?
Walk your hands back underneath your shoulders, tuck your toes under, and lift your hips up and back. Wait! Keep your knees bent for a bit and really imagine your femur bones pressing back toward the wall behind you. I like to imagine my spine as a string of pearls—my goal is to make as much space between each pearl as possible. THEN, if you can keep without compromising that long spine, you can start to straighten your knees and bring your heels toward the floor.

Warrior 2 and Reverse Warrior (Virabhadrasana 2)

Standing poses are SO important for all phases of pregnancy, but they are among the best yoga poses for the second trimester when your energy is typically a little higher. Of course, they help to strengthen the legs, but they also can strengthen the pelvic floor (which, for obvious reasons, is pretty important for giving birth and recovering from birth). Even more importantly, holding a standing pose for just a couple breaths longer than is comfortable can help you see that you’re stronger and more capable than you thought, which can mentally prepare you for the challenges of giving birth.

Come into Warrior 2 by stepping one foot forward between your hands (or, if you’re further along, it might be more comfortable to step to the outside of your hands to leave plenty of room for your belly!). Ground your back heel, and then brace yourself on your front thigh as you come to standing. Inhale, reach your arms wide. Exhale, flip the front palm up toward the ceiling and begin to arc back. Let your back hand go down the back leg. Feel the space you’re creating in your side body (Are you noticing a trend yet?). Then, moving with your breath, flow between the Warrior 2 and Reverse Warrior a couple of times before you switch sides.

(BONUS POSE: When I’m feeling extra energetic, I also add in an Extended Side Angle Pose with my front arm resting on my front thigh and my hand on my belly. It’s nice to check in with the baby from time to time, too.)

Triangle Pose with the Top Arm Extended overhead (Trikonasana)

A traditional Triangle Pose, if practiced with optimal alignment, is a good way to create more space in the body all on its own. But when you reach that top arm overhead, palm facing the floor, you might find a BIG stretch from the back heel up to your hips and all the way to the top fingertips. This, my friends, is what freedom feels like.

Reclining Bound Angle Pose (Supta Baddha Konasana)

It might be true that many women have the most energy during their second trimester, but that doesn’t mean that we don’t need lots of rest, too. After all, even when we’re not doing a damn thing, our bodies are working hard at both supporting and building a tiny human.

Take that in for just a second.

If you’ve been putting a lot of pressure on yourself to get tons of things done this trimester while you still feel like it (guilty!), remember to cut yourself some slack, too. Be kind to yourself. Every day is different during pregnancy and some days more energy is going toward growing a person. On those days, you might skip all the active standing poses altogether and focus on giving yourself the rest and relaxation you need.

On those days, Reclining Bound Angle Pose is a perfect choice. Not only is it extremely restful, it gently starts to prepare your body for the opening it’s going to be doing soon so you can bring that baby of yours into the world. Here’s how to prop yourself up for restorative poses so you aren’t lying flat on your back.

Savasana. Lots and lots of Savasana.

Rest. Recharge. Repeat.

What are you favorite poses for the second trimester of pregnancy? Comment below and let me know—I promise to try them out before I make it to my third trimester!

Why a Nighttime Ritual is WAY Better Than a Morning Ritual for Moms

If you’re like me, you’re completely run down by the end of the day, so you REALLY need a little something to make you feel refreshed and recharged to sustain you through the night and leave you feeling much better in the morning.

It’s easier to fit it into your schedule, you likely already do the same things every night (a nightly ritual for your kids like reading them a book, giving baths, brushing teeth). As soon as you put your little ones down for bed at night (you’ll have at least an hour or two before they wake for the first time, right?) it’s YOUR turn. What do YOU need to feel more present, grounded, relaxed, centered, and happy again?

Need help getting a good night’s sleep? Enter to win a super comfy pillow from Slumbr. (Then, make sure to come back and read the rest of the post!)

Nighttime Ritual Practices

What should you pick? Here are just a few ideas (choose one or several depending on how much time you have):

Meditate.

Even if you only sit and follow your breath for one minute, you’ll notice a big difference. Promise!

Practice a restorative yoga pose or two.

Viparita Karani (Legs-Up-the-Wall Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), Balasana (Child’s Pose), and Savasana are all good choices. Set a timer for at least 5 minutes and sink in.

Take a bath.

(Or combine a bath with a few yoga poses for for some bath yoga!).

Write a quick journal entry.

My favorite journaling exercise is to jot down my happiest moment of the day. I love reading back through all my happy moments when I need to be reminded of how truly amazing my life really is. I also usually take a moment to make a quick list of anything I need to do the next day so I can rest easy knowing I won’t forget about anything while I’m snoozing.

Sip a relaxing herbal tea.

Or even a glass a wine (just know that alcohol can disrupt sleep.) I’m a big fan of chamomile or lavender teas in the evenings. And—what the heck?—the rest of the day, too.

Read something that inspires you, makes you laugh, or motivates you.

Like… the Spoiled Yogi blog, of course <wink wink>.I’m only partially kidding. If you’re going to read opt for a printed book or magazine or print out some amazing blog posts and read those on paper so you don’t won’t be looking at the glow from your screen. (More on that below.)

Make time to reconnect with your spouse or partner or call a friend.

It can be as simple as a quick de-briefing of your days sans kids screaming over the dinner table or a deeper, more in-depth conversation.

Go to bed earlier.

Sometimes the best thing you can do for your health and overall well-being (both mental and physical) is to just realize that you need more sleep and become fierce about making that happen. That means you do anything—and I mean anything (beg your partner to put the kids to sleep, hire a babysitter or a night nurse, allow a slumber party at grandma’s house—but make. it. happen. Your health has to be your top priority so you can be the kickass mom, partner, worker, friend, whatever you can be. You deserve that. And so do the other people in your lives. Whenever I’m feeling particularly run-down I skip all the night time rituals and go straight to sleep right after I get my girl down to sleep.

Tips for a Restful Nighttime Ritual

Decide what your ritual will be and stick to it.

After you leave that baby’s room at night, don’t even think about pulling out your computer of your phone or sitting down in front of the TV. Head straight for your yoga mat, meditation cushion, bathtub, or herbal tea. You deserve this time to unwind, so TAKE IT!

Start small and keep things simple.

When you first start anything new, you’ll have a much better chance at succeeding if you start by just spending 5-10 minutes doing it for a week or two, then slowly increase that time as you start to get more comfortable (and realize how beneficial it is for you!).

Turn off electronics.

This one is tough for me because sometimes I like to catch up on work emails and blogging at night… But did you know that the blue glow from your computer, phone, tablet, and TV screens can make it harder to relax and go to sleep at night? Once you put your device away for the night, try leaving it off until the morning. You just might sleep better during that precious sleep time you have and wake up feeling better in the morning (goodness knows, mamas can use all the help getting good sleep we can get!).

Make sleep sacred.

Sleep is one of the most vital parts of our overall health that we tend to overlook (which is ironic for moms, because most of us would never overlook the importance of naps and bedtime for our own children! Nobody wants a cranky baby on her hands, and you know what?, nobody wants to be around a cranky mama either). Sleep is SO important to both your physical and mental health. Just as you give your child a bedtime and stick to it, it’s a good idea to give yourself a bedtime, too!

I think of my time asleep as a part of my nightly ritual, so it’s important to have bedding that feels a little luxurious—a comfy mattress, and a pillow that’s perfectly suited to my sleep habits and my sleepy head. It’s one thing that I totally recommend splurging on. After all, you spend so much of your time sleeping, it’s worth the investment in something that makes you feel super cozy and is tailored to your individual sleep style.

I’d love to hear more about your night time ritual in the comments section below. Tell me: Do you have one? Do you want to start one? What challenges do you need to overcome to make it work?

Get Cozy + ENTER TO WIN!

Ready to start sleeping better? I’ve teamed up with the awesome sleep wellness company Slumbr that offers pillows to help you pamper yourself while you snooze! I have a couple of the pillows myself (Thanks, Slumbr!), and I can’t imagine going back to the plain pillow I was using before. And I’ve even incorporated the Ara pillow, which is filled with buckwheat into my nightly ritual—it is firm enough to double as a meditation cushion.

ENTER TO WIN one of their super comfy pillows—sometimes a change as simple as a pillow switch can make a world of difference in your sleep quality. Fill out this form to be entered to win. One lucky reader will be chosen and will be notified by email.

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*Note: This post is sponsored by Slumbr. However, all views and opinions expressed below are my own.

Yoga for Birth: 8 Ways Yoga Prepares You for Labor

8 Ways Prenatal Yoga Helps You Prepare Mind and Body for Birth, Labor, Delivery | Prenatal Yoga, Yoga for Labor, Yoga for Birth, Yoga for Delivery, Yoga Tips for Natural Birth | SpoiledYogi.com

Now that I’m more than halfway through my pregnancy, I’m starting to think about how I want my birth to be this time around. I’ve started meeting birth doulas (because I know I want that support this time!), reading up on new developments in birth (delayed cord cutting wasn’t really a thing last time I did this), and I’ve been doing lots of research into birthing classes. It’s been challenging for me to find good descriptions that explain well the differences between various birthing methods and systems.

The few places I’ve found that do a good comparison all seem to make me think I’m already pretty well prepared for my birth, not just because I’ve already done it once before so I know what to expect, but because of my longtime yoga practice. Nearly every article I’ve come across says that prenatal yoga classes are an excellent way to prepare for birth. I have to agree—and it’s not just because I’m a prenatal yoga teacher. Many of my students have validated that, sharing that what they learned in prenatal yoga was what helped them through their births.

Bringing a life into the world is an amazingly beautiful thing. But it can also come with a lot of stress and anxieties. It’s no wonder that yoga, with its emphasis on stretching, mindfulness, deep breathing, stress management, and the mind-body connection, is incredibly helpful for mamas as they go through this life-altering event.

Have you been wondering if you should add a weekly prenatal yoga class to your list of to-dos before your due date? Here are just a few of the ways yoga for birth is a great preparation.

Yoga for Birth: 8 Ways Yoga Prepares Your Body + Mind for Birth

1. Learn to breathe to soothe yourself and manage pain.

I’ve had many moms go through my prenatal yoga program tell me the exact same thing: “During my birth, I couldn’t remember a thing I learned from that expensive birthing class I took. But I DID remember my yoga breathing, and that’s what got me through.” That’s because when you practice breathing deeply and slowly regularly, something you should definitely do when you’re working on yoga for birth, it becomes something you can turn to naturally without thinking.

2. Get comfortable with being uncomfortable.

If you practice yoga much, you’ll find yourself in lots of uncomfortable positions. Some are just slightly annoying, while others are pretty intense and make you want to move into another position as quickly as possible. Giving birth is a lot like a really intense, uncomfortable yoga pose. If you have a good teacher, she’ll help you practice how to hang out in those uncomfortable moments, understand that they’re temporary, and show you that you can withstand more discomfort than you ever thought. Even if you’re not planning a drug-free birth, this practice is extremely helpful in coping with the normal discomforts of pregnancy.

3. Move baby into an optimal position for birth.

Positions like Downward-Facing Dog and Cat-Cow are great for helping to move baby into a head-down position so his entry into the world can be smoother, with less interventions along the way.

4. Move baby into the birth canal and begin the birthing process.

Now, I’ve blogged before about my experiences using yoga to induce labor with my sweet girl. It just didn’t work the way I wanted it to! (See 5 Yoga Poses That to Induce Labor That Don’t Work.) But once you have baby in that head-down position working on poses that open the hips (like squats and half-squats) can help move the head further down into the pelvis. This is important because it’s the head pressing down that helps to soften and thin the cervix and prepare the mother’s body for labor—even if it doesn’t seem to make labor happen immediately (at least it didn’t work on my timeline!).

8 Ways Prenatal Yoga Helps You Prepare Mind and Body for Birth, Labor, Delivery | Prenatal Yoga, Meditation, Yoga with Dog | SpoiledYogi.com

Here’s what my daily meditation looked like when I was pregnant with my first—messy, distracted, and totally worth the effort!

5. Learn to rest more efficiently.

One of my favorite ways to sequence prenatal yoga classes is to alternate active poses with resting poses like Child’s Pose throughout the class. Not only does it make a point about how we should be balancing activity and rest in our lives for optimal health, it is also good practice for the pattern of contraction/rest mamas experience when they give birth. If you practice resting fully between the contractions, you’ll be able to withstand the discomforts of birth better, but your body will also be more efficient at softening and opening—so you just might get to see that sweet baby face a little quicker!

6. Learn to go of what you can’t control.

You can write out birth plans until the cows come home. But no matter how detailed you are in your plan, there’s only so much you can control about how your baby comes into this world. I was hell-bent on a natural birth when I had my daughter. That plan changed when I started active labor at 11pm at night, threw up every few minutes, only had like 3 seconds between contractions (or so it seemed), and I was just too tired to keep going! I could never have planned for all of that.

I got an epidural. Slept for a few hours. I had my sweet girl in my arms by 7am. Which, by the way, meant there were like 20 people in the room watching me push because it was a shift change—FANtastic! But, you know what? In the end, I had a happy, healthy baby and that’s all that mattered to me.

Looking back on it, I know it was my yoga training that allowed me to let go of my plan and make good decisions for myself. It’s OK to skip the Vinyasas and take a Child’s Pose instead. Holding onto a plan that just isn’t happening is as helpful as clenching your teeth in a Warrior Pose. (And, you know, that tension in your body while you’re giving birth doesn’t exactly make it easy for the baby to move through the birth canal).

Some days you feel like the “fullest expression” of the pose. Other days you just need to lay in a puddle of your own sweat and be with the feelings that come up one deep, mindful breath at a time. It’s all yoga. And it’s all good.

7. Learn to trust your body and the natural birthing process.

One of the most empowering things about teaching prenatal yoga has been studying a woman’s body and beginning to see, so clearly, that so much about our bodies was designed specifically for this event. Even the shapes of our bones to the system of hormones that allows us to soften to make room for the baby to make a graceful exit is built for building and birthing babies.

This gives me an incredible amount of respect and love for my body (something I’ve been practicing in my yoga practice for more than a decade!), but it also makes me trust that even when I don’t understand everything that’s going on, my body just naturally knows what to do. The more I get to know my body through yoga, the more I trust it. And the more I trust it, the more I can stop worrying and trying to control—exactly what you want during birth.

8. Find a support system.

Yoga isn’t the only place where you can find other mamas in the same phase of life, but it is a great place to find mama friends who are striving for health and harmony. I love watching mamas in my prenatal yoga classes build friendships that continue well past the newborn days. I see how helpful it is for them to have someone to compare notes with. Not to mention, it can be so comforting to get to know someone a few weeks ahead of you in their pregnancies so you can actually SEE what to expect (or, in the case of birth, at least you can hear a debriefing). Just knowing you aren’t alone is a great comfort, and sometimes that can make all the difference.

Read How (and Why) to Make Amazing Mom Friends

I’d love to hear from all the mamas out there who did yoga leading up to their births. Did it help you? Please share your experiences in the comments section below!

Get the FREE Training 6 Steps to Conquer Your Fears and Give Birth YOUR Way now!

Yoga Poses for the Bath

Yoga Poses forBath Time | Bath Yoga, | SpoiledYogi.com

Is it really that weird to do yoga in the bath tub? I mean, people do yoga naked already, while they’re practically naked floating on the water (SUP Yoga, anyone?), and lots of people practice yoga on the beach beside the ocean (See 5 Tips for Yoga on the Beach)… Why on earth is bathtub yoga not already a thing? Well, it’s time to use my massive influence as a blogger and yoga teacher (ha!) to do some good in this world. It’s official: I’m making bath time yoga a thing. This post is all about my favorite yoga poses for the bath.

Why Would You Even Want to Do Yoga in the Bath?

In case you haven’t noticed, I’m a bath person. I love the whole experience of filling a tub with water, setting the mood with candles or fresh flowers on the side of the tub, picking out the perfect scent and a perfect relaxing play list… The bathtub is my happy place. It’s also a place where I can fit in all kinds of self-care in a short amount of time. I surround myself with beautiful lovely things that please all of my senses, and I soak it all in—literally!—for at least 20 minutes.

The only thing missing from my bath time is a good stretch.

So, when I only have a few minutes at the end of a day for my precious “me time,” I have to make a choice: Bath or yoga. Yoga or bath. How can you choose between two things you love so much—two things that are both healthy for body, mind, and soul? Lately, I’ve been choosing both … at the same time. Yup. It’s the only kind of multi-tasking I can fully encourage.

There are a number of yoga poses you can do WHILE you are immersed in water, and if you can reap the benefits of a relaxing soak AND yoga poses at the same time it saves you some time and, if you’re like me, your sanity, too.

My Favorite Yoga Poses for the Bath

First of all, get your bathroom environment ready for the ultimate self-care experience. Dim your lights. Light your candles. Diffuse an essential oil you love. Fill up your bathtub with water that’s juuuuuuust the right temperature. Get in your glorious tub, immerse yourself as fully as possible, and make yourself comfortable (prop your head up on the side of the tub so you can relax fully). Take a moment to really be present with what you’re doing—notice the warm water on your skin, the gentle movement of the water, the smells, and the sounds. How do you feel? Take a couple deep, mindful breaths. If you do nothing else, this counts as practicing yoga in your bathtub. (Congratulations! Now, you’re a weirdo, too. Embrace your weird.)

Moving on…

Seated Twist

Now, sit upright in the tub with your legs crossed. Inhale, lift your chest. Exhale, gently twist to your right. You could hold onto the right knee with your left hand if you’d like.. but why would you do that when you have the sides of the tub all around you to help you find more length and depth to your twist? After a few breaths, switch sides.

Also, Look at that growing belly! I made it to 20 weeks. Yay!

Seated Forward Folds (Janu Sirsasana and Paschimottonasana)

As I’ve mentioned before, I’m short. I can sit down with my legs stretched out and practice both Janu Sirsasana and Paschimottonasana without much problem. This is one of those times that having short legs is an advantage (there aren’t that many, so give me this one, will you?). If you happen to be of a more average height, or even tall (bless you!), you can try this with the legs bent slightly, but you’ll probably get a better hamstring stretch if you move on to the next pose.

Supta Padagusthasana

Unless you have a really huge bathtub you probably won’t be able to stretch out the bottom leg here, so lie down the best you can (with your head propped up on the side of the tub) and just leave the bottom leg bent at the knee and the foot on the floor. Then, grab your other big toe and slowly begin to straighten the knee as you stretch your foot toward the ceiling. Stay here for a few breaths, enjoying the stretch in your hamstring, then switch sides.

Reclining Hip Opener

Bend both knees and put your feet on the tub floor. Flex both feet and bring your right ankle the the outside of your left knee. Slowly bring both legs toward you. Clasp your hands behind the left thigh if you’d like. Hang out here for a few breaths, then switch sides.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Bring the soles of your feet together and let your knees fall to the sides. You’ll probably notice that your knees hit the sides of the tub and won’t go down nearly as far as they would if you were on your yoga mat. That’s cool. Enjoy the extra support. Let your arms fall to the side, Savasana-style, or bring one hand to your belly and another to your chest so you can feel every inhale and exhale. Notice the tiny waves your breathing makes in the water.

Savasana (Corpse Pose)

If your legs are too long to stretch them out, bring them back into Supta Baddha Konasana, and let your knees rest on the sides of the tub. Close your eyes, and let your hands float at your sides, palms facing up, for the dreamiest Savasana you could ever imagine. If you only do one pose on this list, do Bathtub Savasana. Trust me on this one.

NOTE: If you happen to be pregnant (like I am!) you won’t wont to lay flat on your back for an extended period of time. I was only on my back for a few seconds when I snapped these photos, promise! When you’re in the bathtub, your head and will likely be lifted a bit so you should be fine to relax and enjoy!

Have you ever tried to do a yoga practice in the bathtub? I can’t be the only one! Please tell me about your favorite poses for the bath in the comments section below!

Yoga Mom: 10 Reasons Every Mama Needs Yoga

10 Reasons Every Mom Needs Yoga | SpoiledYogi.com

Before I dive into this list, let me just be clear that I fully believe that every PERSON needs yoga in their lives—including moms, dads, single people, married people, kids, men, women, grandmas, grandpas, care-givers, employed, unemployed, blue-collar folks, white collar folks, big people, little people … I could go on, but you get the picture. Here at Spoiled Yogi, I focus on moms because the season of life where you’re caring for a small child is such a trying, rewarding, stressful, crazy time where moms give so much to others and don’t take enough time for themselves. Being a yoga mom has saved me.

I’ve found yoga to be an amazing antidote to this epidemic of self-sacrifice (and I truly believe it’s an epidemic) and it’s my mission to help more moms really tap into all the joys of motherhood (You know? The ones that we miss when we’re completely frazzled, haven’t showered in days, and running on coffee fumes and sheer willpower just to get through the day?) through mindfulness practices like yoga, meditation, self-care, etc.. Yoga is the best tool I’ve found to help me not only cope with the challenges of life with a small child, but to enjoy it, too. I know it can help you, too. If I weren’t a yoga mom, I don’t even want to know what kind of mom I’d be!

Need more motivation to make time for your yoga practice? Want to be a calm, present yoga mom? Read on.

Yoga Mom: 10 Reasons Every Mom Should Practice Yoga

1. It’s the most efficient use of your ME time.

It’s true that there are a ton of helpful ways besides yoga to spend your “me time”—meditating, going for a walk in nature, other types of exercise, taking a bath, taking a nap, reading a book, coloring in an adult coloring book, sometimes organizing, and even catching up on your favorite show. However, I would argue that yoga is almost always a better choice because you get the benefits of exercise, focused attention (I would go so far as to call it a moving meditation), rest time for both body and mind. Throw in some soft music and an essential oil you love diffusing next to your mat and you’ve got everything you need to really make yourself feel energized, loved, rested (whatever you need to feel) all in one. For me, it only takes about 30 minutes to notice a BIG shift in my day. And, frankly, that’s usually all the “me time” I get on most days.

2. Kids can be really annoying.

There. I said it. They’re always making loud, obnoxious noises, making big messes, and interrupting you when you’re trying to But as annoying as they can be, you still love those strange little creatures so much you wonder if it’s unhealthy sometimes. You definitely don’t want them to grow up with a parent who reaches a breaking point and snaps at them for asking to hear that same annoying song for the 4,502,439th time that day (or whatever other annoying thing they’ve started asking for this week). Not to mention you know how important it is for you to keep your cool when they do something really bad that requires some disciplinary action. It’s hard to teach a toddler self-control when you don’t have any yourself, you know? While yoga won’t magically make you a more kind and patient parent, it certainly doesn’t hurt to take time everyday to check in with yourself and practice mindfulness in a controlled space. If you can learn to keep calm when you’re holding an annoying, uncomfortable pose you’ll be more likely to keep your cool when your kid is doing something annoying—like running away from you for the fiftieth time when you’re trying to put her pajamas on before bed. Take a deep breath, Yoga Mom, this too shall pass.

3. Learn how NOT to be competitive.

I’m not just looking at all you soccer moms and dads out there. There’s a new kind of competitiveness in parenting that involves Pinterest-perfect handmade party favors, preschool snacks, staged photos, over-the-top Halloween costumes… If you love doing that kind of stuff for your kid, great! Sometimes I feel like doing it, too. Most of the time, though, I’ll be the mom who shows up late to your kids’ birthday party with messy hair and wrinkly clothes with a large coffee in one hand and a cheap gift shoved messily into a recycled gift bag (that you may or may not have given to us at my daughter’s birthday party last month). I could beat myself up for being a hot mess. I fully believe that it’s because of my yoga practice that I’m OK with it. My best on one day might be different than my best on other days (just like my Down Dog) and I’m cool with that—and YOUR best truly does not concern me in the slightest. I think if more parents adopted the non-competitiveness attitude I’ve learned on my yoga mat, we’d all be happier and healthier parents.

4. Savasana is the next best thing to a full night’s sleep.

Most moms don’t get enough sleep. Maybe that’s because you’re up all night nursing a baby, have pregnancy-induced insomnia, or just because you stay up late at night because it’s the only time you have all day to relax and enjoy the simple pleasures you don’t get to enjoy during the day while you’re working and chasing a little one. Sure, it would be ideal to enforce an earlier bedtime for yourself (just like you do with your little one), but if that’s not happening the next best thing is to make sure you give your body time to fully relax during the day. Savasana (Corpse Pose) is a kind of magic for helping us get some rest so our bodies and minds can recover from the busy-ness of our days.

5. Coffee and concealer will only take you so far. Energizing yoga poses last longer.

I’m not knocking coffee (that would be blasphemous!), I’m just saying that when the black stuff wears off, there’s nothing like a backbend or a handstand in the middle of the room to help you feel energized and like you can take on the world. (And we all know that mamas need to take on the world often, am I right?) Not sure what poses to choose for a quick pick-me-up? I’ve done the work for you. See Tired of Being Tired: Yoga Poses for Exhausted Mamas.

6. Melt stress and tension.

Duh. Parenting can be incredibly stressful. Yoga can help you target the areas in your body where you hold your stress and tension (for many of us, that’s our shoulders and neck or hips). And since we know that our mind, body, and nervous system are connected when you get rid of tension in one place, it helps everywhere else.

7. Practice loving your mom bod.

One of the best parts about a regular yoga practice is how it helps you appreciate all the amazing things about your body—and it really takes the emphasis off of how it looks in a bikini. Yes, my body has changed after carrying and birthing a person. I might have spider veins and cellulite, but I can look past that and love my body anyway—it does some pretty amazing things for me. These legs are freaking strong. These arms are capable of supporting me (even at my heaviest) in some pretty amazing arm balances. This belly grew a person who I love more than anything in the world! Whenever I feel a little shame about how my body looks, I remember how well it has served me on my yoga mat and in my life and I love it that much more. That’s a lesson I wouldn’t have learned without practicing yoga.

8. It boosts productivity.

At the risk of contradicting point #1, yoga helps you slow down and focus on one thing at a time. (Multi-tasking self-care, good. Multi-tasking any other time, not good.) It’s just not possible to stand on one foot and stretch your arms toward the ceiling WHILE you think about your to-do list, fold laundry, and check your email. And you know what? You might notice that after you’ve spent some time on your yoga mat, those other things on your to-do list become easier and you fly through them a lot faster. Why? Because yoga brings your mind into focus and it helps you remember that you’re more efficient and effective when you’re present and do ONE thing at a time.

9. It reminds us how good we can feel.

I don’t know about you, but after a few busy days without enough sleep and my third day without a shower, I need a reminder of how good it feels to be in my body, eat healthy prana-filled foods, and well, function like a normal human (the way I functioned before I became a mom). After a well-rounded yoga practice, I am more inclined to eat healthy foods and take better care of myself for the rest of the day. It’s like I need to practice having control over my body and mind for a few minutes to remember that the way I feel is my choice—that I’m not just a victim of circumstances beyond my control and I have the power to change the things that aren’t working in my life. Yoga motivates me into action when nothing else will.

10. It’s fun.

Sometimes the fact that you enjoy the feeling of your breath in your body as your muscles stretch and strengthen is reason enough. If you love it, you make time for it. And everything is a little bit better and more manageable because you did.

What is YOUR best reason to get on your mat? Let me know in the comments section below.

Featured photo by Celeste Lindell

A Meditation For Anxiety during Pregnancy and Beyond

Try this quick positive affirmation practice to help you manage anxiety | Parenting, Prenatal Yoga, Pregnancy, Stress | SpoiledYogi.com

Parenting Anxiety: The Struggle is Real

Being a parent comes with a whole new level of anxiety. I mean, you no longer just have to worry about your own two left feet tripping you up—you’ve created a mini version of you who has two left feet, too. Oh, and this little person who you love and adore so much you often wonder if it’s unhealthy?—he likes to climb. No big. Just never let him leave the house, bubble wrap him, disinfect him regularly, and maybe (if you’re lucky) you can avoid taking him to the emergency room 14,000 times before he turns 3. (What? No good?) If only it were that easy… Anxiety during pregnancy and parenting is a very real and common thing, and it can be really hard to keep your cool.

There are times that it’s almost too much to bear thinking about the responsibility to keep your family safe, especially when you realize that so much is really and truly out of your control.

Children need to explore, to test their limits and boundaries—it’s how they learn. We know that. But at the same time, we’re conditioned (through evolution, I’ve heard) to see all the dangers that lurk, the worst case scenarios. You see your two-year-old climbs fearlessly to the highest point on the playground… You’d really like to be proud of him, just enjoy that look of accomplishment, the sheer joy on his face. But all you can think about is how hard it will hurt when he falls and breaks his leg. Before you know it, you’re panicking and telling him to get down RIGHT NOW or you’re going to pack the car up and leave the park so fast his little head will spin.

I’ve often wondered if I’ve saved my child from undue harm or I’m just transferring my own fears and anxieties onto her by freaking out about every potential danger. Am I doing more harm than good? Sometimes, the best thing we can do for our little ones is to calm. the. EFF. down.

Anxiety During Pregnancy

I know this was true for my most recent 3 months of panicking. I recently survived my first trimester of pregnancy. I use the word survived because that’s exactly what it feels like… I knew (and I still know) that things could go wrong. So. Many. Things. Everywhere I looked, all I could see were signs of danger. It seemed like a matter of time before the happiness and hope I felt for this new baby would be erased and replaced with despair at any moment. Doom and gloom. panic attacks and freak outs. Yes, the first trimester of a pregnancy after experiencing a pregnancy loss might be the scariest, most anxiety-producing thing I’ve ever had to endure (and as I’ve mentioned earlier, I’ve lived through some scary shit—I’ve been to the playground with a toddler.) Add to it the crazy hormones, utter exhaustion, weird cravings, nauseousness and morning sickness, and sporadic, heart-stopping spotting and, well… it really sucked. If it weren’t for the support of the many people I shared my news with (and, also, many of the the subsequent freak-out moments I had thereafter), I might be typing this blog from the confines of a rubber room.

I know that stressing out would only make things worse. All I could do about it was take a deep breath and stay as calm as possible. That’s what I teach my yoga students, after all. But it’s also much easier to say than it is to do when you feel like a life is hanging in the balance.

Of course, every pregnancy comes with some anxiety—even if it’s just the usual what-ifs. In the beginning there’s anxiety about the health of the pregnancy, birth defects, and miscarriage. Then, once you get past that you can worry about premature birth, low birth rate, and freak accidents. Then, there’s the anxiety about becoming a parent—Are we ready? Can we handle it financially? How will it change your relationships? Your life? There’s anxiety about the birth and about all the things that could go wrong during and right after it. There are just SO many things to worry about. It can be overwhelming. And, well, it doesn’t stop after your healthy, beautiful baby comes into the world. And if you don’t learn to manage it in some way it can drive you absolutely bonkers. Believe me. I happen to be an expert on this topic.

An Affirmation Meditation for Anxiety during Pregnancy and Parenting

The one thing that helps calm me down when my mind starts to spiral down into the depths of all the things that could go wrong is this simple little affirmation practice. I sit up tall and close my eyes. I place one hand on my heart and the other on my belly. I take a big breath and repeat to myself:

We are safe. We are healthy. All is well.
We are safe. We are healthy. All is well.

Because, here’s the thing. As far as I know, we are! And I have two choices here. I can allow the fear of the unknown to consume me so I don’t enjoy all the excitement, anticipation, joy, and hope that should define the early months of pregnancy (and the years of parenting after). Or, as one of my dear friends told me when I let her know I was pregnant but trying not to get too excited yet because it could end in another miscarriage, I could LET MYSELF EXPERIENCE THE HAPPY. I could feel my muscles relax. I could imagine the two hearts beating, anticipate all the joyful surprises that are on the horizon (sharing the news with friends, finding out the sex of the baby, hearing that everything looks healthy and perfect), the amazing sibling relationship that might be between my daughter and this baby.

I could focus on the bad or I could focus on the good in the present moment. I can share stress hormones or happy hormones with that tiny little person growing inside. I can’t control the outcome of this pregnancy, but I CAN control my feelings, at least to an extent.

We are happy. We are healthy. All is well.

I’m choosing health, happiness, and harmony. It’s not always an easy choice, but it’s the only one that makes sense

*Featured image by Take Back Your Health Co

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Now Enrolling: Peaceful, Present, and Prepared Birth

7 Ways for Moms to Practice Mindfulness

1. Start a happiness journal.

2. Set a timer for mindful play.

3. Find a mantra or affirmation that inspires you and spend time each day thinking it to yourself.

4. Try mindful breathing.

5. Squeeze just a few moments of mindfulness into a task that you already do every day.

6. Meditate.

7. Do a Yoga Quickie.

Back-to-School Yoga for Moms

Back-to-School Yoga Breath

Utkatasana (Chair Pose or Fierce Pose)

Warrior 3 Pose (Virabhadrasana 3)

Eagle Pose (Garudasana)

Crow Pose or Crane Pose (Bakasana)

Celebrating Breastfeeding

Breastfeeding Challenges

5 Yoga Stretches for Breastfeeding Moms

Arm swings

Shoulder + Chest Stretch with a Strap

Backpack Strap Opener

Shoulder + Chest Stretch at a Wall

Gentle Backbend Over Blocks

Yoga Poses for the Second Trimester: Prenatal Yoga to Make Space

Cat Pose + Cow Pose

Wag Your Tail + Get Freaky Pose

Puppy Pose

Downward Facing Dog (Adho Mukha Svanasana)

Warrior 2 and Reverse Warrior (Virabhadrasana 2)

Triangle Pose with the Top Arm Extended overhead (Trikonasana)

Reclining Bound Angle Pose (Supta Baddha Konasana)

Savasana. Lots and lots of Savasana.

Get the FREE checklist The Do’s and Don’ts of Prenatal Yoga + Email Updates

Why a Nighttime Ritual is WAY Better Than a Morning Ritual for Moms

Nighttime Ritual Practices

Meditate.

Practice a restorative yoga pose or two.

Take a bath.

Write a quick journal entry.

Sip a relaxing herbal tea.

Read something that inspires you, makes you laugh, or motivates you.

Make time to reconnect with your spouse or partner or call a friend.

Go to bed earlier.

Tips for a Restful Nighttime Ritual

Decide what your ritual will be and stick to it.

Start small and keep things simple.

Turn off electronics.

Make sleep sacred.

Get Cozy + ENTER TO WIN!

Yoga for Birth: 8 Ways Yoga Prepares Your Body + Mind for Birth

1. Learn to breathe to soothe yourself and manage pain.

2. Get comfortable with being uncomfortable.

3. Move baby into an optimal position for birth.

4. Move baby into the birth canal and begin the birthing process.

5. Learn to rest more efficiently.

6. Learn to go of what you can’t control.

7. Learn to trust your body and the natural birthing process.

8. Find a support system.

Why Would You Even Want to Do Yoga in the Bath?

My Favorite Yoga Poses for the Bath

Seated Twist

Seated Forward Folds (Janu Sirsasana and Paschimottonasana)

Supta Padagusthasana

Reclining Hip Opener

Supta Baddha Konasana (Reclining Bound Angle Pose)

Savasana (Corpse Pose)

Yoga Mom: 10 Reasons Every Mom Should Practice Yoga

1. It’s the most efficient use of your ME time.

2. Kids can be really annoying.

3. Learn how NOT to be competitive.

4. Savasana is the next best thing to a full night’s sleep.

5. Coffee and concealer will only take you so far. Energizing yoga poses last longer.

6. Melt stress and tension.

7. Practice loving your mom bod.

8. It boosts productivity.

9. It reminds us how good we can feel.

10. It’s fun.

Parenting Anxiety: The Struggle is Real

Anxiety During Pregnancy

An Affirmation Meditation for Anxiety during Pregnancy and Parenting

Now Enrolling:
Peaceful, Present, and Prepared Birth