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5 Gentle Yoga Poses For Your Yoga Wheel

When I first got this beautiful YogiWheel from the generous folks at Evolve Fit Wear*, I was absolutely thrilled. For months I had been crushing on yoga wheels and the amazing things that people were able to do with them from training themselves to press up to Handstand to some amazingly balance tricks. I couldn’t wait to try a fancy yoga wheel out for myself. There was only one problem: I was 8 weeks pregnant at the time.

The first trimester of pregnancy just isn’t the time to put yourself at risk of falling, so I knew my Handstand press exercises were going to have to wait. (I won’t lie, some of those exercises are a teensy bit daunting and scary to me anyway.) But that didn’t mean I was going to put my new wheel to the side and let it get dusty. No way! I just knew I would have to be a little creative. I found the wheel to be a great yoga prop for bringing the floor closer to me when I need (or just want) something a little taller than a block. Since it’s a circle, you can rock it forward and back, which is both super soothing and can help deepen poses a bit if that’s what you’re going for. And, perhaps my favorite use for it is to use it as a back roller/massager because, pregnant or not, who doesn’t need a good massage as often as possible?

5 New Ways to Use a Yoga Wheel | YogiWheel Product Review | SpoiledYogi.com

I really love this one* from YogiWheel* because it’s super sturdy and I love how colorful it is. YogiWheel also makes some that have yoga-inspired quotes written on the inside, which I think is a really nice touch. I love that the outside has a grippy yoga mat-like covering so you won’t slip. (That said, this is the first wheel I’ve ever tried, so I can’t really compare it to other popular brands, like the Dharma Yoga Wheel.)

I thought some of you might be curious about yoga wheels*, too, and want some ideas on how to incorporate them into your practice. Most people probably know that they can be an excellent tool for building the core strength necessary to do inversions, but I think they are a fantastic addition to any yogi’s prop closet. Below, read about my favorite gentle poses to use the YogiWheel for and why. If you have a wheel already, go get it and try these poses out. And if you don’t, now’s a great time to get one—even if Handstands and deep backbends aren’t your thing.

NOTE: Links with an * after them are affiliate links. This blog doesn’t pay the bills (or feed my hungry family) without the help of generous, yoga-loving mamas like you, so help us out, would you?

5 Gentle Poses To Try With a Yoga Wheel

Supported Backbend + Massage

5 Gentle Yoga Poses You Can Practice With a Yoga Wheel | Rocking Backbend + Massage | YogiWheel Product Review | SpoiledYogi.com

Well, duh. The most obvious thing to do with a yoga wheel is just drape yourself over it, let gravity help you drop your shoulders toward the floor, and open your chest. It feels great. But the best part is that rocking forward and back makes for a pretty stellar self massage. You control how much pressure you give yourself and where you need the most love.

Rocking Lizard Pose

5 Gentle Yoga Poses You Can Practice With a Yoga Wheel | Rocking Lizard Pose | YogiWheel Product Review | SpoiledYogi.com

Lizard Pose is one of my favorite hip opening poses. When I come into it with my back toes tucked under and a straight back leg, I naturally rock forward and back. The movement is soothing and it helps me get into all the juicy spots in my pelvis and hips that need a little extra love. I usually do this with my forearms on the floor, but I found that bringing my forearms to the yoga wheel instead gives me some extra support and makes rocking easier. It’s a little awkward to fit both forearms on one wheel, though, so I’m thinking I’m going to need to get a second one (I know, I know.. First World, Spoiled Yogi problems!).

Rocking Side Bend

5 Gentle Yoga Poses You Can Practice With a Yoga Wheel | Rocking Side Bend| YogiWheel Product Review | SpoiledYogi.com

It’s a side bend. It’s a massage. It’s exactly what I need at the end of the day (and sometimes the beginning and middle of the day, too…). Again, you can use the wheel to help rock yourself up and over and back again. Once you feel all opened up on one side, slowly get up, turn yourself around, and do the other side.

Rocking Squat

5 Gentle Yoga Poses You Can Practice With a Yoga Wheel | Rocking Squat - Malasana, Garland Pose | YogiWheel Product Review | SpoiledYogi.com

Squatting is obviously awesome for mamas-to-be, but it’s also a great posture for anyone who wants to open their hips, inner thighs, and groins, and stretch their ankles and lower calf muscles. I adore a variation of Malasana (Garland Pose) with a rounded forward bend shape similar to Balasana (Child’s Pose). I find that it combines the quieting, introspective benefits of Child’s Pose with the physical benefits of squatting. The only thing that could make it better? You guessed it! Rocking forward and back. A yoga wheel allows me to do that, and it feels SO incredibly good.

Supported Uttanasana (Standing Forward Bend)

5 Gentle Yoga Poses You Can Practice With a Yoga Wheel | Supported Forward Bend - Uttanasana with Yoga Wheel | YogiWheel Product Review | SpoiledYogi.com

So, I know this won’t work for everyone because we’re all different heights (and some of you, OK most of you, have much longer legs than me!) and our forward bending capacities vary a lot, too, but this is one of my absolute favorite things to do with my YogiWheel. I’ve always loved forward bending for the calming effect they have on the mind. I’ve always favored seated forward bends because I could easily rest my head on a brick or sometimes even the floor for a little extra calm and introspection. I always wished I could find the same in Uttanasana (Standing Forward Bend), but who had time to build a block tower in the middle of a yoga practice? The YogiWheel is exactly the right height for me to rest my head. No fuss. No chance of a block tower crashing down to disrupt my peace. And just like that Uttanasana is my new favorite yoga pose.

Do you have a yoga wheel? What are some of your favorite ways to use it?

How NOT to Ask for Help

Before my daughter was born, I thought I’d be able to do everything all by myself. I remember thinking: How hard could it be to keep an 8-pound being alive and happy? I knew I’d lose a little sleep at night, but I’d take advantage of her daily naps to get all my freelance work done during the day. Keeping up with all of it wouldn’t be so bad. Maybe I’d even get some reading done during my maternity leave—I mean, what else would there be to do while I was nursing that baby for hours on end? It’s funny (and kind of sad), isn’t it?—the way people who have never been mothers totally underestimate how hard and life-changing and amazing (all at once) the job of mom really is… (This is something I really wish I could change so maybe new moms (and, you know, ME!) wouldn’t feel so alone and inadequate, but I digress…)

At first it didn’t even bother me that, when my husband had to go back to work, he put in ear plugs and covered his eyes with a mask at night so he could get some sleep without disruption. After all, he had to go to work the next day and I was just going to be at home nursing a baby and doing laundry. It didn’t take very long, though, until I began to glare at him and his dumb eye mask and annoying snoring every time I woke up in the middle of the night to feed the baby. When I started having writing assignments and deadlines on top of it, I felt alone, desperate for a break, and, well angry that I had so little support and help during the days and nights and no space or uninterrupted time to pursue my work.

Of course, this was my choice. I wanted to stay home with the baby. I quit my full-time job to pursue writing, teaching yoga, and parenting full-time. It was my dream—exactly what I’d been working toward for years. It was still hard as shit.

I felt like a big, fat failure, but I didn’t want to admit it by hiring a babysitter or doing something crazy like actually ask for help from my partner. I just wanted my husband to see that I was struggling and step in. And I expected him to read my mind. I did what any sleep-deprived, stressed out, proud new mama would do. I complained. A lot.

Now, I know this is going to come as a huge surprise to you, but complaining and whining and sighing loudly and glaring at my poor husband didn’t actually make him want to put on the suit of armor hanging in the back of his closet (beside his neatly pressed and hung clothes because somehow he still had time to keep up with his laundry) and come to my rescue. For some mysterious, unknown reason my complaints and put-downs only made my husband look for ways to get as far away from me as possible. He mowed the lawn a lot. I got even angrier. I glared at the lawn mower. I complained more. And so it went for many, many months…

(I should note here that, now that I look back on it, I can see that my husband actually WAS very helpful during those weeks and month. He brought home dinner. He put away the dishes. He helped how he could. I just had a really hard time seeing it during my sleep-deprived, agitated, hormone-crazed, angry stupor.)

We turned a corner, thank goodness, when I stopped being such a jerk. I decided to stop complaining so much (if you know me, you know how hard this is for me—I’m a whiner by nature.). I made an effort to appreciate all the ways he WAS helping and supporting me instead of dwelling on all the things I wished he would do. (Coincidentally, this took place about the time our sweet daughter decided to sleep more than two hours at a time, but it was still progress.) All of a sudden, things didn’t seem so bad. And, I noticed a change in my husband, too. It wasn’t an overnight transition, but we stopped yelling at each other and started working together. We were both happier and everything went much more smoothly. I learned a lot about asking for help that first year and, more importantly, how NOT to go about ~~demanding~~ asking for help from your partner when you need him the most.

How NOT To Ask for Help from Your Partner

1. Complain about all the ways you wish your partner were doing things differently.

Let’s be honest. There are probably a few things he wishes you’d do differently, too—like brush your hair every once in a while. But honing in on all the things you see as flaws will both cause you to miss all the ways he’s being helpful and supportive and very likely make him want to help you even LESS.

2. Compare your tasks and to-do lists with him and expect things be even.

Trust me, no one wins this game. You’re both working hard. You might take on more of the chores at home right now, while he earns more income. Or maybe the roles are reversed. Maybe one of you pitches in more one week while the other one is knee-deep in deadlines. Next month might be the opposite. It’s never going to be completely even, but as long as both of you are working hard to make your household run as smoothly as possible, that’s all that matters. Appreciate and praise the things that your partner does. even if he isn’t spending his time the way you would. Remember that people who feel appreciated might actually feel motivated to do more! Besides, you’ll feel much happier and more content that way, too.

3. Put down the work that your partner is doing.

As I mentioned earlier, I used to get SO annoyed by the amount of time my husband spent on yard work. I’d say that it wasn’t important—that there were a million other more important things he could be doing with his time, things that would actually help me! This was an epic failure on my part. Yes, he was choosing to do a chore that maybe he enjoys more than other chores. I do that, too. (I’m blogging right now, when I should be cleaning up toys for the 15,400th time today, for example.) But putting down his efforts just drove a big wedge between us and made me feel even more alone.

In the end, none of the daily chores really matter that much… The dishes and laundry can pile up. The world won’t stop if you use disposable diapers (and paper plates!) until you feel more caught up. You can let the dust bunnies accumulate in the corners for months without it becoming a health hazard (I would know. I’ve tested the limits on this one). But you can’t get back this precious and special time you have together as a new family. The memories will stay with you forever. I’m grateful for the lessons I learned during this transition, but if I could go back and do things a little differently during those months, I’d spend a lot more time smiling and a lot less time glaring.

*Featured image by Elizabeth Ann Colette

Yogi Wars and Mommy Wars + Why I’m Done with Both

Yogi Wars + Mommy Wars: Why We Should All Stop Fighting Losing Battles | What competitive yoga and competitive parenting have in common. | SpoiledYogi.com

I used to think that people in the yoga community were the most judgey, self-righteous people to ever walk the face of the earth. But when I became a mom and got a first-hand glimpse of the Mommy Wars, I realized I was mistaken: Moms can put even the most “spiritual” yogi to shame when it comes to judging eyes, condescending advice, and the general need to be superior in every way.

Let me explain.

The Yogi Wars: Let Us All Judge Each Other in the Name of Ahimsa

(that means non-harming, you un-enlightened yoga wannabe)

I enrolled in my first yoga teacher training way back in 2006 at a popular studio in San Francisco. This was a time when yoga was still kind of odd and eccentric, but was just beginning to emerge as the trendy practice it is today. At the time, people sometimes stopped me on the subway on my way to class to ask me what I used my mat for? “Gymnastics? Dance?” And when I told people worked for a yoga magazine during awkward small talk, they often gave me a confused look and ask if I was some kind of a cook? “So, do you write recipes or something? I mean, I know people like yogurt, but a whole magazine about it?” It was a frustrating conversation, but at the same time it made me feel like I was doing something special–and that maybe I was just a little bit special because I discovered it. I was on to something, and I wanted to do it right. I didn’t just want to study yoga. I wanted to LIVE it, and that meant doing everything good yogis do.

It turns out I wasn’t as special as I thought because I enrolled in a yoga teacher training with 50 (yes, FIFTY!) other yoga teachers-in-training. I was the ripe, old age of 22 at the time. I desperately wanted to prove that I belonged there. So, when I noticed my classmates judgingly eye my pre-class cookie, I switched to a pre-class salad or a “healthy” granola instead. “That bar looks good, but you should try this one I have. It’s organic AND fair trade—no child labor karma for me!” (That was before our teacher went postal on all of us for having snacks before a twisting class. “I can’t in good faith teach what is on the schedule for you to learn today when I’m watching you fill your bellies. Food before class is strictly contraindicated for a twisting class! And now I have to change my class plans entirely!” When someone suggested my plastic water bottle was harming the planet and my reproductive organs, I made the switch to a $25 stainless steel one even though it made my water taste like metal. I had to do it. I was going to be a yoga teacher for crying out loud—it was imperative that I have the appropriate water bottle.

I began to realize the complete ridiculousness of it all on a day when I whipped out the Lady Speed Stick I carried in my bag to control the stench. The woman sitting next to me stopped her diligent note-taking for long enough to nudge me and whisper, “I can’t believe you use Lady Speed Stick!” I rolled my eyes a little bit and prepared for a lecture about how I was harming myself with harmful chemicals. Instead she said,” You know how bad that is for women’s equality?” Face palm.

That’s when I gave up trying to do things “the yoga way” and I realized that if yoga was all about self-reflection and connecting my body to my breath and spirit, I wasn’t going to give one more thought about what anyone else thought about the food I ate or the deodorant I used. I’d do this yoga thing my own way. After all, I had fallen in love with yoga because it made me feel good and helped me relieve the tons of stress in my life at the time. Worrying about what other people thought of my spiritual practice was ruining it for me. So I stopped thinking about pleasing other people and their big egos. I embraced my new role as a self-proclaimed yoga rebel. And if I wanted a cookie before class I ate it— bringing enough to share was a part of my seva, or selfless service, practice (not that very many people took me up on it.)

The Mommy Wars: There Are No Winners

When I first had my daughter, I found myself in a similar situation. I was so excited to be a mom, and I was determined to pour every bit of myself into my new role (just as I had my yoga practice years ago). I was SO going to rock this mom gig. I’d feed my daughter only the healthy, organic foods I’d learned were best in my yoga teacher training days. I’d limit screen time. I’d read to her every day. I would be the kind of mom who would bring my daughter along with me everywhere. I would be attentive without smothering. I’d keep working and manage to keep my career and my identity at the same time. (I’d never ever wear Mom jeans or cut off all my hair.)

I had conjured up some pretty unrealistic expectations for myself as a mother. It was harder than I thought. And I quickly felt like a failure. Why was it so hard?

Then the “helpful” advice and comments started coming in. (If there’s one thing veteran moms and grandmas at the grocery store like to do, it’s give poor, clueless first-time moms advice. Remember: Many of the Mommy Wars battles are fought right in the checkout line at the grocery store.) “Oh. You let her stay up until 9? My son always went to sleep by 7 every night… Until he went to college.” “Rice cereal, huh? Avocado was my daughter’s first food. It’s good for brain development.” “You’re pureeing her food? Oh, that’s cute. Haven’t you heard of baby-led weaning?” “You co-sleep? I could never do that. Aren’t you afraid you’ll roll over on her and smother her in the middle of the night?”

One well-meaning mom’s hurtful words still haunt me years later. I had finally decided to hire a babysitter to help me watch my daughter (who was about a year old by the time I had admitted I couldn’t work from home AND chase my toddler all day). “Some people just really need a break from their kids. I never did. I actually like hanging out with my kids…” Ouch. I like spending time with my kid, too. You are obviously a superior mother. I am a failure.

I didn’t hire that babysitter after all. If only I could go back in time…

See How (And Why) to Make Amazing Mom Friends

Why Fight a Losing Battle?

I know these moms weren’t trying to be mean. It’s just that they needed (as desperately as I did) to win some sort of fictional Mommy Award to make them feel better about all the decisions they’ve made as a parent.

I get it. It’s not much different than the fictional Deepest Backbend Award. We all want to be awarded for our efforts. We need a stamp of approval—for other people to watch us and say, “Wow, you seem to have it all together. How do you do it all!?”

And it’s because of my experiences in yoga that I finally came to realize that this need to keep score (of both Handstands and Pinterest projects) often comes from a place of major, heart-wrenching, painful insecurity. We’re all just trying to figure out what the hell we’re doing. Sometimes we are so desperate for validation (in a culture that, unfortunately, doesn’t give caregivers much respect of support) that we’ll do anything we can to get it, even if it means a back injury or making other people feel bad in the process. What comes across as competitive, self-righteous behavior is really just a plea for someone—anyone—to recognize how hard we’ve been working and appreciate the hours of self-sacrifice you’ve been putting in to bring up the next generation. If another mom decides to adopt my way of doing things (the right way, ahem!), I’ll know I must be doing something right? RIGHT? PLEASE, SOMEONE, TELL ME I’M RIGHT!

And that’s why I’m opting out of all the battles.

Is my technique to get an infant to sleep better or yours? Does the infant sleep eventually? Then, both ways work. Is my Triangle in better alignment or is his? Who feels the most freedom in their body and mind? There’s no way of knowing. And I just don’t have the time or the energy to give one it more thought.

We can both be doing a yoga pose in a way that’s totally healing for us, even if it looks completely different on the outside. Likewise, we can both be doing an exceptionally great job raising our kids, even if the way we go about it looks as different as night and day from the outside. I honor all the mamas and dads who parent like me, and all the ones who do things completely differently.

So, in case you haven’t heard it in a while, please know this:

You’re doing a great job. Your family adores you. You are exactly where you need to be in this moment—both in your yoga practice and your life. And that’s all that really matters.

I’m Pregnant! + Best Yoga Poses for the First Trimester

I have some BIG news to share: I’m pregnant!

Finally.

After a miscarriage, a surgery to remove a uterine polyp, and lots of freaking out about whether or not I’d ever be able to give my daughter a sibling, I can finally tell you that it is happening—I’m pregnant.

I’ve had a lot of first trimester scares—the kind of terrifying, stop-you-in-your-track scares that only mamas who have experienced a pregnancy loss will ever really truly understand (more on that later). But I’ve made it into the “safe zone” of the second trimester and I’m feeling good that this little bean I’m growing is going to become a healthy child.

During my first trimester with my first pregnancy, I didn’t feel one bit different than normal. I wasn’t nauseous. I wasn’t particularly tired. My belly stayed flat until I was at least 20 weeks. It never crossed my mind that anything could go wrong. I was just excited and mostly happy—just a teensy tad bit nervous about what the future would hold.

The first trimester this time around, on the other hand, has been SO different. I felt exhausted beyond measure (and moody as hell, too) before I even had a positive pregnancy test. My overwhelming excitement was quickly replaced with anxious, all-consuming worry and what-ifs. My belly went from bloat to full on bump before I even had made it to the 10-week mark. When I finally made an official announcement to friends, neighbors, colleagues, and yoga students, I got nearly as many “Yeah.. we all already knew” comments as congratulations. Oh, and I’ve been both ravenous for junk food and nauseous—sometimes at the same time. It’s been a rollercoaster.

I’m sharing all of this with you, of course, because I want to hit home an important point about pregnancy—especially the first trimester of pregnancy. Everyone experiences it so differently depending on life circumstances, history, body type, and so many other things. If you’re looking for a one-size-fits-all list of poses that will make you feel better in your body and your mind during pregnancy, well… I’m afraid I can’t give you that because I’m not sure it exists. All I can share with you is what feels good for me, what I remember about my first pregnancy, and what seems to work well for my prenatal yoga classes.

Already in your second trimester? See Best Yoga Poses for the Second Trimester

Need help coping with anxiety or fear around being pregnant? I’ve been there. Here’s a meditation for anxiety that helped me!

Prenatal Yoga: Yoga Poses for the First Trimester

Best Yoga Poses for the First Trimester | Prenatal Yoga | SpoiledYogi.com

Photo by Sara Neff

For the tired, worn out, nauseous, or moody mama:

Legs-Up-the-Wall Pose

This one is absolutely my favorite. You can practice it through all three trimesters, and even after the baby comes to help soothe your body and mind and bring you to a more restful state.

See How to Modify Legs-Up-the-Wall Pose for Pregnancy +

Child’s Pose

Now that you’re officially “with child,” you have yet one more reason to get your Child’s Pose on. Need a few more? See 5 Totally Legitimate Reasons to Take Child’s Pose in Yoga Class

Reclining Bound Angle Pose

It’s never too early to start preparing the body for the marathon that is birth. This pose is a great one to start opening your hips and inner thighs, something you’ll need to do to make room for that baby’s melon when the time comes. As an added bonus, this is a super restful, rejuvenating pose. Prop up your legs, feel your chest open, and feel completely supported.

These Poses to Melt Tension in the Neck and Shoulders

Savasana

Do it anyway that feels good to you during the first trimester. Lay on your back. Sprawl out. Take up space. Sink in. Or, hell, just close your eyes and take a nap. You’re growing an entire person, for crying out loud, and your body is working SO hard even when it seems like you’re doing nothing. Rest. And if you feel even the slightest bit guilty about it remember: You’re not just taking care of you, but your baby, too.

See How to Use Props to Get Comfy for Restorative Yoga Poses During Pregnancy

Meditation

Seated, lying down, or walking… but take time to practice simply breathing and being present for at least 5 minutes a day.

For the energetic mama:

If you feel great during your first trimester (like I did with my first), feel free to just keep practicing the poses you love. Enjoy all those poses where you’re laying flat on your back and the ones where you can be on your belly. (You might miss those in a few months.) Just make sure you aren’t pushing yourself past your pre-pregnancy edge of flexibility. Tap into your intuition and do what feels good in the moment.

One more thing … Relax!

Unfortunately, there’s not a ton of information available on practicing yoga during the first trimester. Some yoga studios even turn pregnant moms away early in their pregnancies (even from prenatal yoga classes!), telling students they need to let the pregnancy get more established before they start—or continue—a yoga practice. Not everyone will agree with me, but my feeling is that if pregnancies were SO fragile that a few gentle yoga poses could upset them, the human race wouldn’t have survived this long. Jumping from Forward Bend, or Uttanasana, to Chaturanga, while not recommended for any stage of pregnancy, isn’t going to cause a miscarriage. (My obstetrician put my mind at ease about this when I asked her if I should stop practicing or teaching yoga in one my several early appointments when I came to her frantic that I might be miscarrying.)

The vast majority of miscarriages are caused by abnormalities in the genetic make up of the fetus. Worrying certainly doesn’t lessen the risk. So, try to stay calm and relaxed. (Why, hello Kettle, my name is Pot.. Trust me, I know how challenging it can be to stay calm and relaxed, but I also know how important it is for both your health and sanity.)

Be kind to yourself. If a certain yoga pose feels good in your body—do it! If something feels bad, your body’s wisdom and back off. Most of all, let yourself be happy and excited for the miracle growing within.

UPDATE 2018
Here’s a video practice that’s geared toward first trimester mamas. Enjoy!

Baby Yoga: 8 Yoga Poses To Do With Your Baby or Toddler

Baby Yoga: 8 Yoga Poses You Can Do With Your Baby | SpoiledYogi.com

When I was a new mom I had no idea how to carve out time for myself. And you know what? I didn’t really want to, either. I wanted to hold my sweet baby and stare at her for hours. I wasn’t interested in putting her down for naps, and there was NO WAY I was prepared to hand her over to babysitter so I could go to a yoga class. So I just didn’t. And that was fine… for a while. But it didn’t take long for me to REALLY miss my yoga practice. What was the solution?: Baby yoga! More specifically, Mom and Baby Yoga. Sometimes I practiced while my girl snoozed in a bouncy seat at the top of my mat (that’s is when I learned to “float” silently from Downward Facing Dog to Uttanasana—ha!). And other times I just figured out ways to incorporate her into my practice. It wasn’t the same as my pre-baby yoga practice at all, but it did give me a chance to slow down, breathe, and enjoy being in my body. The following poses also gave me a chance to interact with my baby, too, which was super important.

Check out this totally embarrassing video of me showing you some of my best yoga moves when my girl was just 6-month-old!: Baby Yoga? This Is How We Do It

Now, I lead mom and baby yoga classes and I see first-hand how magical it can be to connect with a baby in this way. There are NO excuses to give up on your yoga practice once you become a mom. Below are my very favorite yoga poses to do with your little one.

Try them out with your little one, and don’t forget to come back here me know how it went in the comment section!

Baby Yoga Poses: 8 Yoga Poses You Can Do With Your Baby or Toddler

Chaturanga Dandasana with a Smooch

Come onto hands and knees with your baby resting at the top of your mat facing you. Let your hands can be on either side of his chest. Position yourself so your shoulders are right over your wrists and spread your fingers. Then, walk your knees back slightly and drop your hips until you’re in the shape of an incline plane with your knees on the floor. Widen your collar bones and firm the muscles of your arms. Inhale here. Exhale, slowly lower yourself down by bending your elbows (hug them in toward the sides of your rib cage just like Chaturanga). If your baby hasn’t rolled away give her a quick smooch before you lift yourself back up on the next inhale. Repeat 3-5 times.

Challenge Modification:
Keep the legs straight and lower into a more traditional Chaturanga.

Virabhadrasana 1 Variation (Warrior 1 Pose)

Stand up at the top of your yoga mat, holding your baby. Step your left foot back so that your right knee can bend to about a 90-degree angle. (Your back heel can be down on the ground as it would for a traditional Warrior 1 Pose or lifted.) Depending on the age of your baby, you’ll either cradle him in your arms or let him sit on you thigh facing away from you. Lift your chest, and let your shoulders soften and drop away from your ears. Take a few small bounces to help your baby get comfortable. Inhale, straighten your front leg. Exhale, bend your front leg. Repeat a couple of times, then, carefully switch sides.

Challenge Modification:
Hold your baby under his arms and lift him up over your head with an inhale. Lower him back down with and exhale. (Of course, your baby should have good head control before you try this one!)

Virabhadrasana 2 (Warrior 2 Pose)

Stand at the top of your yoga mat, holding your baby. Step your left foot back so far that your right knee can bend to about a 90-degree angle. Spin your back heel down to the floor, and open your hips so they are facing the long edge of your mat. Depending on the age of your baby, you’ll either cradle him in your arms or let him sit on you thigh facing away from you (pictured). Lift your chest, and let your shoulders soften and drop away from your ears. Take a few small bounces to help your baby get comfortable. If you feel comfortable holding your baby with one arm, reach the other arm wide, helping your chest to open (something new moms desperately need to combat the many hours they spend holding their little ones!). Stay for a few breaths. Then switch sides.

Low Lunge with a Tickle

Put your baby in front of you on his or her back. Come to your hands and knees facing your baby (your hands should be a few inches away from your child’s feet). With an inhale reach your right leg back behind you, so it’s parallel to the floor. Exhale and round your back and push the floor away as you pull your knee in toward your nose (don’t kick the baby!) and plant the foot right between your hands. Inhale and lift your torso up, so find your self in a low lunge. Lift your chest and soften your shoulders. As you exhale lower your torso toward the floor and give your baby a sweet tickle on his tummy (or wherever you can reach if your little is a roller or crawler). Inhale, lift your torso. Exhale, and tickle, tickle, tickle. Repeat 3-5 times then switch legs.

Challenge Modification:
Tuck the back toes and keep the back leg straight and try the tickle from a high lunge position.

Vrksasana (Tree Pose)

Being the mom of a little one is all about finding balance—something that’s a lot trickier than I ever imagined it would be! Tree Pose is one of my favorite ways to remind new mamas that it IS possible to take care of their own needs and their family’s needs at the same time. Stand close to a wall (just in case) holding your baby. Root down through both feet, feeling how strong and stable your legs are beneath you. Bend one knee and bring the sole of that foot to the inside of the opposite ankle. Practice keeping the toes on the floor like a kick-stand first (this helps with balance). Brace one hand on the wall if you still feel wobbly. Practice lifting your chest and relaxing your shoulders (something that’s not easy to do when you’re holding a baby, but it IS possible). If you feel stable, consider bringing the lifted foot up higher (on the shin below the knee or to the inner thigh above the knee). If you feel comfortable holding your child with one arm, lift the other arm up and spread your fingers. Breathe. Then, switch sides.

Note: You can hold your baby on either hip when you’re practicing Tree Pose, some people prefer to hold the baby on the lifted leg side while other feel more balanced holding the baby on the opposite side. Choose what feels most comfortable, stable, and natural to you.

Setu Bandha Sarvangasana (Bridge Pose)

Lie down on the floor. Bend your knees and put your feet on the floor hip distance wide. Bring your little one to sit on your hips facing you, with her back supported by your thighs. Press your feet down as you lift your hips away from the floor. Please keep one or both hands on your baby to make sure they don’t roll off (babies can be SO wiggly!). Even though you’re holding your little one, lift your chest with every inhale and imagine your collar bones spreading. Stay her for a few breaths (or as long as your little one will allow) or let your inhales guide your hips up and your exhales help you release your hips back down to the floor.

Super Baby

This one is always a favorite of both moms and babies in my classes. (Note: This one requires baby to be able to lift up his head.) Start by lying on your back. Lift your feet off the floor, bend your knees to about 90 degrees and position them over your hips so your shins are parallel to the floor. Lift your baby up and put him onto your shins. Bounce your legs up and down gently to give baby a chance to feel like he’s flying.

Challenge Modification: Try pulling your knees in toward your face, lift your head and shoulders off the floor, and give baby a kiss. For extra core work, straighten your legs out at an angle, and pull them in for another quick smooch.

Viparita Karani (Legs-Up-the-Wall Pose)

Sit down facing the wall, lift your feet up, and wiggle worm your bottom closer to the wall so your legs can be fully supported. Then, pick up your baby, and sit them down on your hips. Their back will be supported by your legs and their legs will straddle you. Take a few deep breaths. Maybe even feel your little one rise and fall with your breath. Stay for as long as your little one will allow, then try to bring that calm, chill energy with you into the rest of your daily activities.

For more detailed instructions see How to Modify Legs-Up-the-Wall Pose for Pregnancy and Beyond.

**BIG thanks to my beautiful Mom and Baby Yoga students in North Charleston, SC for helping me out by posing for some amazing photos (and to the amazing photographer Jennifer Stanley from Jenee Ann Photography for taking the photos)

**And an even BIGGER thanks to my friend Mandy, who blogs at Yoga Addicted, for helping me fill in the gaps by snapping some photos of herself with sweet baby Freya (and big boy Miles) to show how some of these postures look in real life!

10 Ways Motherhood Has Changed My Yoga Practice

5 Things I Learned Practicing Yoga for Two

5 Totally Legitimate Reasons to Take Child’s Pose in Yoga Class

5 Reasons to Spend More Time in Child's Pose | SpoiledYogi.com

Lately, I’ve been making it a point to say “No, thanks.” to my yoga teachers at least once in every class I take. I don’t say it out loud or anything, of course, because that would be a little weird and awkward (and while I pride myself on being a little weird and awkward even I don’t want to be that person in yoga class). Instead, I usually say “No, thanks.” silently to myself, smile, and do whatever the hell I want to do instead. More often than not, whatever the hell I want to do is a simple, quiet, grounding Child’s Pose.

This how that inner dialogue goes:

What’s that, dear teacher? You want me to do just ONE more vinyasa? Tempting…. but there’s no way in hell I’m going to do that. Nope, I’m just going to drop to my knees and take a little Child’s Pose while all those other suckers—I mean beautiful beings—work up a sweat. Feel free to notice how completely exhausted and overworked I am, teacher, and make your way over here to give me that adjustment where you push just a little bit on my hips—I know you know the one. It makes my low back feel SOOO good. I’ll just wait right here while you finish saying Chaturanga, Up-Dog, Down Dog for the 14,000th time today (not that I was counting or anything)…

See 5 Ways to Get More Hands-on Adjustments

It’s not rude because it’s my INNER dialogue.. Besides, it’s my practice, my ME time, my rules. I only get to a class once in a blue moon these days, so when I’m there, I do whatever I want. It wasn’t this way before I became a mom, but now that I am, my time away is SO precious. I won’t let it be ruined by doing even ONE yoga pose that doesn’t feel good in my body at that moment. And neither should you…

See What Does Your Favorite Yoga Pose Say About You?

5 Legitimate Reasons to Take Child’s Pose in the Middle of Your Yoga Class

1. Something feels a little funny, off, or just not right.

Maybe you can’t put your finger on WHY… but when something feels a little wrong in your body, it’s usually your body sending a signal that, for whatever reason, it’s not a good idea. It’s important to pay attention to those signals—in fact, I would argue that learning to really LISTEN to your body’s cues is one of the most important things we can learn from our asana practice. Deep backbends feel a little constricted and just plain weird today when they’re usually a joyful, delicious experience? Skip them. Do something else. And if you’re not sure what else to do (or there’s not time to ask your teacher to help you modify) … Child’s Pose! Maybe those backbends will feel great tomorrow. Or maybe in a few week’s you’ll get a positive pregnancy test or get a diagnosis at your doctor and it will suddenly make SO much sense. It’s happened to me. Always listen, trust, and adjust based on your body’s cues—whether it makes sense in the moment or not.

2. You’re nursing an injury or have a known medical condition, and you know the pose your teacher is asking you to do won’t be beneficial.

While there’s usually a great pose modification for most poses that will allow you to get some of the benefits of the pose without putting yourself at risk, if you’re not sure what that is in the moment Child’s Pose is usually a safe (and might I ad really really awesome!) bet.

See 7 Yoga Poses to Help You Sleep

3. You’re feeling tired, hot, uncomfortable, pissed off, or suddenly feel sad.

Asanas (or yoga poses) have the uncanny ability to bring out ALL the emotions. In fact, a lot of the yoga postures are designed to get you a little “hot and bothered” as the lovely Kathryn Budig so eloquently puts it. After all, we’re training for life here and life isn’t always a walk through the park on a lovely Spring day. Sometimes life sucks. Asanas are also designed to work your muscles, build strength, and take you out of your body’s patterns. That’s hard work and it can leave you feeling shaky and just plain tired. There are times to push through the exhaustion (physical and mental), the shaky muscles, and the emotions that often come along with the territory. There are other times when it can all get just a little bit too intense. What do do you then? Well, I know what I do—Child’s Pose! It’s not giving up. It’s taking a step back, reassessing, and coming back to deal with it when you’re ready. There’s nothing wrong with that.

4. You simply just enjoy the smell of natural rubber.

Oh, man, do I LOVE the smell of a shiny new yoga mat… I recently got a new Jade mat (the last one I had I used daily for 5 years and I finally wore big holes in it). The moment I unrolled that beauty, I was taken back to a million different yoga experiences—my teacher training, falling into a tired puddle on the floor, crying during Savasna—It all came flooding back to me. I remembered how far I’ve come with the help of my yoga practice. There’s nothing wrong with revisiting those happy feelings, getting all intimate with your mat in a nice, long Child’s Pose. And it’s OK if it doesn’t remind you of anything other than the present moment, too. That might be better, actually.

5. You feel like it. Do we really have to over-think everything?

Sometimes you just need a break. So, be kind to yourself and take one. You work hard at everything you do. Your yoga practice should be a time when you recharge, reset, and re-focus… There’s no better pose to help you do that than Child’s Pose, so, please, take one often whether you’re in the middle of a sweaty vinyasa class, a prenatal yoga class (especially one of mine!), or in your own living room.

See A Mama’s Guide to Rocking a Home Practice

And there are probably a million other reasons, too.

What are some reasons YOU have for taking a Child’s Pose?

*Child’s Pose photo by Anne Wu

Are Positive Affirmations Bullshit or Life-Changing?

I admit it. I was the person who rolled my eyes every time any yoga teacher or self-help expert would suggest that I try adding positive affirmations to my practice and life. It just seemed a little too simplistic. Not happy? Well, just tell yourself you’re happy a lot and Voila! Happiness!

It seemed even more far fetched when the affirmations were things like “I am abundant” or “My business is thriving.” Umm.. Life doesn’t work that way. Last I checked, you have to work your ass off to be “abundant.” It doesn’t just happen because you will it to like a Harry Potter conjuring up a spell with some choice magic words. It seemed silly, and maybe just plain dumb. How could anyone believe this kind of magical thinking?

Why I Decided to Give Positive Affirmations a Try

But last year something shifted for me and I changed my mind. I read a book about how exercise impacts the brain written by a respected neuroscientist. The book, Healthy Brain, Happy Life by Wendy Suzuki, Ph.D. explained all about the effects that taking up regular exercise could have on the brain. This is fascinating stuff. It strengthens connections, boosts your memory, and, well, it just makes you smarter all over. I was also really interested in Suzuki’s story because it showed what kinds of activities someone who studies the brain as their life’s work does when she wants to re-boot her life. She ended up in an exercise class that combined movements with…. positive affirmations. I remember reading it thinking, You’ve got to be kidding me! Positive affirmations again!?

But if a Ph.D. in neuroscience got something out of it, I figured maybe I could, too. I began to incorporate some positive affirmations into my running routine. When I felt like stopping I would repeat (sometimes quietly, sometimes out loud and with the help of my 3-year-old who I was pushing in a stroller) I am strong. I am confident. I am connected. And you know what? It really did make me feel all of those things. It made it easier to tackle some challenges in my life, too.

Understanding the Connection Between Body, Mind, and Spirit

Now that I think back on it, it makes total sense. I’m reminded of a yoga training I did many years ago to learn how to teach yoga to teenagers in a school setting. The woman leading the workshop, Leah Kalish, shared a demonstration with us. She had someone stand in front of us, hold her arm out to the side (like a half T), close her eyes, and think to herself. “No. No. No. No.” Leah walked next to her, and with very little effort pushed the woman’s hand down next to her side again like it was the easiest thing in the world. She asked the same woman to repeat the exercise, but change her inner dialogue to “Yes. Yes. Yes. Yes.” And when Leah pushed her arm this time with the same amount of force, the arm barely moved. By simply changing a word she was thinking, that woman seemed to have increased her muscular strength. Pretty cool.

As yogis, we know that our mind, body, breath, and spirit are intimately connected. What we do with one can have a tremendous impact on the others. (The word yoga, does mean yoke, or connection, after all.) I find myself explaining to my yoga classes very often the connection between the breath and the body/mind. When you consciously slow down your breath to how it would be if you were really truly relaxed (think those long, deep breaths you take right as you’re drifting off to sleep at night) you can kind of trick your nervous system and your muscles into a more relaxed state, too. The mind falls in line, too, though that takes a bit longer for me usually.

How to Use Positive Affirmations to Take Advantage of the Body, Mind, Spirit Connection

If you can take advantage of your body/mind/breath connection to calm yourself down when you’re feeling stressed an overwhelmed, it makes sense that you can change the way you’re feeling overall by changing the thoughts that are going through your head—even if you don’t really believe them.

You might think that the things you think to yourself (“I’m not good enough,” “I’ll never be successful,” “I’m a failure,” or whatever other bullshit story you tell yourself) doesn’t make a big outward change in your life, but the truth is that your words—even the ones in your head—are incredibly powerful. Thinking “I’m a millionaire” won’t make it true, but it might shift the way you feel, the way you behave, and how you hold yourself as you walk down the street. If you can do that just by changing the words that run through your head, then why wouldn’t you?

Want to try for yourself? Click on over to my post Find Your Mama Mantra and find one that makes you feel strong, confident, abundant, safe, healthy, or something else you need in your life. I promise you, it’s not as crazy as it sounds (but it is a little bit magical).

Please comment below and tell me what affirmation you’re going to try out (or one you’ve already been using with some success).

How to Modify Legs-Up-The-Wall Pose for Pregnancy +

When it comes to yoga poses that make you say Aaahhhhh…., Legs-Up-the-Wall Pose (Viparita Karani) definitely tops my list.

Why Legs-Up-the-Wall Pose (Viparita Karani) is One of My Faves for Pregnant and New Mamas

Not only does it feel amazing to put your feet up after you’ve been running around chasing a preschooler all day, but this mild inversion almost immediately shift your nervous system from the fight-or-flight response to a more calm, chill zone. And, let’s just say I can use all the chill moments I can get these days. (If you have a little one, I’m guessing you could, too!) Because it’s so effective at shifting my nervous system to a calmer place, spending a few minutes in Legs-Up-the-Wall Pose in the evening really helps me sleep better at night. It provides all the benefits of yoga inversions without the risk of falling or the stimulation that comes with a pose like Handstand. And most yoga teachers agree that it’s safe to practice Legs-up-the-Wall Pose even when you’re on your period (a time when most yoga inversions are off-limits).

Legs-Up-the-Wall Pose is also one of my favorite poses to recommend to my prenatal yoga classes in Charleston, SC because it can help reduce swelling in the ankles and feet. In fact, it might be my second recommended posture for all of my students, next to Savasana (Learn how to modify Savasana for pregnancy and beyond).

How to Practice Legs-Up-the-Wall Pose

How to Get Into Legs-Up-the-Wall Pose

There are two ways I like to teach my students to get into Legs-Up-the-Wall Pose.

The first is to simply sit down facing the wall, lift your feet up, and wiggle worm your bottom closer to the wall so your legs can be fully supported.

Since wiggle worming isn’t exactly the most comfortable position for the low back, I recommend a slightly more complicated approach for people with lower back pain or problems. Try kneeling next to the wall, facing AWAY from the wall. Sit the right side of your butt on the floor, and slide your right hand out in front of you as far away from the wall as you can get it (yes, your right side will be almost flat on the floor like a pancake). From this position, you should be able to easily roll so your back is on the floor and swing your legs up the wall with no wiggle worming. (Weeeeee!)

Once you’re in the pose, close your eyes and stay here for at least 5 minutes (longer if you have time). Focus on following your breath in and out. Enjoy a few moments of peace and quiet.

When you’re ready to come out, just roll to the side, pause for a moment or two just like you would after Savasana, and use your hands to slowly bring yourself upright again.

Prenatal Yoga: How to Modify Legs-Up-the-Wall Pose for Pregnancy

You’re probably aware that most doctors and yoga teachers advise pregnant women in their second and third trimesters not to spend much time lying flat on their backs. This, of course, is because of the possibility that the extra weight of the baby will compress the Vena Cava vein and possibly cut off (or at least limit) the blood flow to the baby. This is why you’ll probably never do a traditional Savasana where you lay on your back in a prenatal yoga class. Although, new research has shown this might not be as big of a risk as some people believe, it’s still best to play it safe.

So, how do you modify Legs-Up-the-Wall Pose for pregnancy?

In much the same way you modify Savasana for pregnancy by using props to elevate the torso slightly. I’m not going to lie: It can be kind of tricky to figure out how far away or how close you should be from the wall to make this work (after all, when you’re pregnant your belly is growing and shifting every day so what might be super comfortable one day might not feel so great the next). But I promise you the benefits are SO worth it!

Set up your ramp using the props you have on hand close (but not TOO close) to the wall. For full instructions on building your ramp see Prenatal Yoga: How to Use Props to Get Comfy for Restorative Yoga Poses. Try setting up a foot away from the wall, and then adjust closer or further away as needed.
Kneel down with your back to the wall, and slide one hip up onto the bolster. Reach the same side arm forward and roll yourself onto your bolster ramp as you lift your legs up the wall. Scootch forward or back as necessary.
Stay here for 5 minutes or longer, then come out the same way you got into the pose.

How to Modify Savasana for Pregnancy and Beyond

Mommy and Me Yoga: How to Include Your Baby or Toddler in Legs-Up-the-Wall Pose

Like most things, this pose becomes a bit more complicated when you add a baby or toddler into the mix. While your little one might not allow you to stay here quite as long as you’d like to (and, let’s be real, there’s no closing your eyes and completely bringing your focus inward when you have a baby or a toddler wandering around in the same room—Dangers everywhere!). But, if you can manage it for just five full, deep breaths, you can still start to soothe the nervous system. And if you can get your baby or toddler to sit still with you for just a few minutes, it can be a fun bonding exercise for the two of you, too.

How do you do Legs-Up-the-Wall Pose with a child?

Assuming you’re not pregnant, you can start by following the instructions at the top of this blog post. Set yourself up in the pose with your baby sitting or lying next to you (so you’ll be able to can reach them). If you have a toddler, just set yourself up and wait for them to come running past so you can grab them. Ha! Or, if your little one is like mine, he’ll probably come climb on top of you without any help at all. 🙂

With your legs up the wall, pick up your babe, and sit them down on your hips. Their back will be supported by your legs and their legs will straddle you. Take a few deep breaths. Maybe even feel your little one rise and fall with your breath. Stay for as long as your little one will allow, then try to bring that calm, chill energy with you into the rest of your daily activities.

What’s your favorite yoga pose right now? Do you incorporate your little one in your practice? Or do you banish them to another room to get your yoga on?

5 Signs You Need to Slow Down

I get it. Sometimes it seems like you have no other option but to keep go, go, GOING for every second of every day (and night!). Maybe you’re a full-time working mama with a breastfed baby and you even spend your “breaks” at work pumping for your little one. Maybe you have several kids who you cart around from one activity to the next and practically every second jam-packed with so much activity, you barely have time to eat, let alone sit down and put your feet up. Maybe you’re just wired to go, go, GO.. .maybe you even get off on it. If that’s your life, and you sit down at the end of the day feeling satisfied, and even energized, by your efforts—great! You may not even need to slow down. Keep doing your thing. You’re a rock star!

For most of us, though, that’s just not the case. There are many nights when I sit down after getting my daughter to sleep and I feel completely drained—like I have nothing else to give at all. Sometimes I don’t even want my husband to talk to me because it’s too much effort to listen to his stories and answer his questions.

Here’s the thing: I acknowledge that there are many things in life (and on our calendar) that we really can’t control. You probably have to go to work so you can provide for yourself and your family. Maybe you even work within a culture that requires you to move fast (maybe there’s even someone watching the clock every time you go to the restroom or take a lunch break—I’ve been there and it sucks!). And, of course, we all have to take care of our children, our homes, and a million other things.

But HOW we do these things makes such a big difference. You can rush through it all like a frantic person who consumes far too much coffee, or you can be methodical, mindful, and yes, a little… more… slowly. Unfortunately, many people who are approaching life at a fast-and-furious speed to their own detriment might not even realize they’re doing it. (I know when I get in that zone, it can be particularly difficult to slow down.) So, what are some of the signs?:

5 Signs You Need to Slow Down

You notice yourself holding your breath or have a hard time catching your breath.

Whether you’re in a yoga pose or just going about your daily activities the breath is a great indicator of how you’re doing, both physically and emotionally. Don’t believe me? The next time you’re feeling rushed or stressed out, notice how you’re breathing. I can almost guarantee you that in that moment you won’t be taking full, slow, deep belly breaths like you might do in yoga class. On the other hand, notice your breath in the moments right before you drift off to sleep. Can you feel your belly rise and fall like ocean waves? The next time you notice your breath isn’t moving so freely, it’s a good sign you need to take a step back, slow down, and take at least a few deep, mindful breaths… When you’re done, you’ll be able to get back to kicking ass (and you’ll be better at it, too!).

You make lots of mistakes.

This is kind of a “duh.” Sometimes I just call it Mommy Brain (or Pregnancy Brain). It’s what happens when I forget where something important is because I “put it in a safe place.” It’s when I show up to an appointment on the wrong day, misread a label and buy something I don’t even like at the grocery store, or I realize I forgot to wear deodorant to teach a yoga class (yes, local students, that stench was me, and I’m very sorry!). It’s true that some of the problem has to do with sleep deprivation and hormone levels (especially pregnancy brain), but I think those issues are secondary to the fact that I’ve just been moving TOO quickly. When I catch myself (or when I realize I smell like a teenage boy) I make myself slow down because I’m almost always moving TOO fast and haven’t been taking care of myself as I should.

You are so busy you don’t have time to prepare good, healthy foods for yourself or your family.

(Or you’re so stressed out you only want to stuff your face with potato chips and ice cream).

Just as the breath is an easy sign to assess how you’re doing, the foods we crave (or sometimes mindlessly consume in a rush) can be a more tangible way of checking in with ourselves. I know I’m moving too fast when I rush through the grocery store, picking up every convenient processed snack in sight. I know if I stop to think about it that this really isn’t the best choice for myself or for my family, but I’m too moving too quickly to care. Whenever I notice myself mindlessly nibbling on foods that aren’t good for me, I know it’s time to take a look at what’s going on in my life and figuring out what I can let go of so I can make more time for some slow cooking, slow chewing, and resting and digesting.

You haven’t felt inspired or creative recently.

This is a big one for me because I make my living as a yoga teacher, writer, and editor. When I sit down to write an article, plan a class, or even just come up with some great new content for the Spoiled Yogi blog, and I come up short I KNOW it’s because I’ve been spending too much time jumping from one activity to the next and not enough time savoring the moments I’ve been given. I know it’s a sign I need to slow down and take a mindfulness break because after years of staring a blank computer screens and blinking cursors, I’ve learned that that’s practically the ONLY fix for being uninspired and creatively drained. I step away. I take some breaths. I meditate, spend a few minutes on my mat, go for a walk in nature (a SLOOOOW walk), and when I come back to my work, I can think much more clearly and I am shockingly more productive.

The littlest things set you off (in a really bad way!)

I won’t lie. There are definitely days when EVERYTHING the people in my life do or say to me is like fingernails running down a chalkboard. It seems to take longer than it should to get my daughter dressed and ready for the day. My husband says all the wrong things. Even my dog and cat seem to need too much from me and I just want them to go away! Of course, it’s easy to just chalk it up to a coincidence or a full moon (you know, blaming anybody or anything OTHER than me) for this phenomenon. But when I take a step back and really look at it objectively, I realize these are the days that I just have too much on my plate, I’m trying to do too much, or I’m stressed out in some other way. I might not be able to control all the things on my calendar always, but I CAN control how I speed through my day checking things off my to-do list. And, have I mentioned that when I just move a little more slowly and mindfully how much more efficient I am at getting those things done? (This is my mantra during the busiest of times: Slow down, get more done.)

How do you tell when it’s time to slow things down a bit?

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Rocking Lizard Pose

Rocking Side Bend

Rocking Squat

Supported Uttanasana (Standing Forward Bend)

How NOT To Ask for Help from Your Partner

1. Complain about all the ways you wish your partner were doing things differently.

2. Compare your tasks and to-do lists with him and expect things be even.

3. Put down the work that your partner is doing.

The Yogi Wars: Let Us All Judge Each Other in the Name of Ahimsa

(that means non-harming, you un-enlightened yoga wannabe)

The Mommy Wars: There Are No Winners

Why Fight a Losing Battle?

Prenatal Yoga: Yoga Poses for the First Trimester

For the tired, worn out, nauseous, or moody mama:

Legs-Up-the-Wall Pose

Child’s Pose

Reclining Bound Angle Pose

Savasana

Meditation

For the energetic mama:

One more thing … Relax!

UPDATE 2018 Here’s a video practice that’s geared toward first trimester mamas. Enjoy!

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

Baby Yoga Poses: 8 Yoga Poses You Can Do With Your Baby or Toddler

Chaturanga Dandasana with a Smooch

Virabhadrasana 1 Variation (Warrior 1 Pose)

Virabhadrasana 2 (Warrior 2 Pose)

Low Lunge with a Tickle

Vrksasana (Tree Pose)

Setu Bandha Sarvangasana (Bridge Pose)

Super Baby

Viparita Karani (Legs-Up-the-Wall Pose)

Get a FREE Guided Meditation for Mindful Mamas + Email Updates

5 Legitimate Reasons to Take Child’s Pose in the Middle of Your Yoga Class

1. Something feels a little funny, off, or just not right.

2. You’re nursing an injury or have a known medical condition, and you know the pose your teacher is asking you to do won’t be beneficial.

3. You’re feeling tired, hot, uncomfortable, pissed off, or suddenly feel sad.

4. You simply just enjoy the smell of natural rubber.

5. You feel like it. Do we really have to over-think everything?

Why I Decided to Give Positive Affirmations a Try

Understanding the Connection Between Body, Mind, and Spirit

How to Use Positive Affirmations to Take Advantage of the Body, Mind, Spirit Connection

Not sure where to start? Enter your email below to get a FREE positive affirmation guided meditation just for mamas.

When it comes to yoga poses that make you say Aaahhhhh…., Legs-Up-the-Wall Pose (Viparita Karani) definitely tops my list.

Why Legs-Up-the-Wall Pose (Viparita Karani) is One of My Faves for Pregnant and New Mamas

How to Practice Legs-Up-the-Wall Pose

How to Get Into Legs-Up-the-Wall Pose

Prenatal Yoga: How to Modify Legs-Up-the-Wall Pose for Pregnancy

So, how do you modify Legs-Up-the-Wall Pose for pregnancy?

Mommy and Me Yoga: How to Include Your Baby or Toddler in Legs-Up-the-Wall Pose

How do you do Legs-Up-the-Wall Pose with a child?

5 Signs You Need to Slow Down

You notice yourself holding your breath or have a hard time catching your breath.

You make lots of mistakes.

You are so busy you don’t have time to prepare good, healthy foods for yourself or your family.

(Or you’re so stressed out you only want to stuff your face with potato chips and ice cream).

You haven’t felt inspired or creative recently.

The littlest things set you off (in a really bad way!)

About Spoiled Yogi

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Now Enrolling:
Peaceful, Present, and Prepared Birth

UPDATE 2018
Here’s a video practice that’s geared toward first trimester mamas. Enjoy!