Please forgive my lapse in blogging for the past few months, I was busy giving birth. Twice. First, I had a beautiful daughter named Lilah, who is now 2 months old. And secondly to my first book, The Roll Model, which will be published in September.
These “projects” have been filling my head and heart simultaneously for the past year, but I am happy to say, I can now share some of my newer ideas again!
The first idea hit me hard on the head (relatively speaking) yesterday. I picked up a 15-pound bag of dog food for my puppy (oh yes, I also “birthed” a puppy recently too!) while out running errands on foot. I was carrying Lilah in her carrier, and had very few options in terms of how to walk the quarter mile back home carrying the sack of food without squashing Lilah. So I hoisted the bag of food on top of my head and voila!
Over my career I have worked with thousands of postpartum women who are chasing after the body they had pre-pregnancy. After one, two or several kids, a laundry list of body complaints plagues them:
- Diastasis recti – a soft-tissue split that occurs down the middle of the rectus and does not reconnect
- Clicking or painful SI (sacro-iliac) joints
- Peeing while sneezing, aka, “Snissing”
- Low back pain
- A feeling of disconnect from the core
This is just a short list of some of the common after-effects of child-bearing. I know from my students’ own stories that my Yoga Tune Up® approach has helped them to awaken their bodies, heal birth traumas and bring a greater sense of body peace than they had pre-pregnancy. I developed my approach through years of experimentation, study and listening to my students and experts.
But I had not yet been through the rite of passage of pregnancy myself. Until now. I am expecting in late February!
Everybody is susceptible to tight hamstrings, from professional athletes to soccer moms. People who spend long hours sitting at a desk or who have rigorous training schedules can especially benefit from a “hammie” stretch or two (or three or four).
Are you proud of your posture? Or do you feel a bit slumpy? Did your mom tell you to sit up straight? Does she still cajole you?
I’m on your mom’s side! Most people do not pay enough attention to their daily posture and everyday movement habits, and it can have long-term health consequences if left unimproved. I see postural issues daily in my Yoga Tune Up® classrooms. And as a self-proclaimed “posture princess,” I want to motivate you to make better choices to improve your carriage.
How much more productive would you be if you could clear your mind by opening your body? If you sit at a desk all day, taking periodic breaks to move your body can counteract chronic “desk slump” and reduce stress and muscle tension.
Since yoga is all about balance, it is the perfect tool for creating a happy, stress-free body. When your body is in this state, your mind is more focused, making you a more productive and valuable employee.
In order to bring the body into balance and increase blood flow and oxygenation, do the following desk yoga routine at least once a day. Need a reminder? Write yourself a Post-it note! I’ll bet you have some in your desk…
Student: Jill, what do you actually do for your personal yoga practice?
Me: I practice what I teach.
Student: You mean you don’t do anything else? Spinning? Or running? Or Zumba? I mean, how do you get your arms to look like that?
Me: I don’t mean to sound cryptic … but I practice what I teach.
It’s true. I have been practicing yoga and multiple movement arts since I was 11 years old, and the yoga practice I teach in the classroom (I began teaching part-time at age 19 at The Omega Institute) has evolved and changed with me through the past two decades. The work I share in my classes, workshops, conferences and videos all resonates with my own discoveries in my personal “jungle gym” of a practice.
Few things outrage me more than bad posture. I get really bent out of shape when I see people who are literally bent out of shape. It is so simple to improve your posture, and it is totally free and requires no gym membership.
Here are some Don’ts:
1. Don’t lean into one hip and cock it off to one side.
2. Don’t slump your spine like a willow tree.
3. Don’t emulate the posture of Paris Hilton.
Here are some Do’s:
1. Stand up straight.
2. Point your toes forward.
3. Have some respect for your own structure.
Okay, good, glad I got that off my chest.
Amp up your walks with a set of poles. Taking a lead from cross-country skiing, Nordic walking is about walking with Nordic walking poles. Not only has it been proven to burn more calories, it targets more muscles than regular walking, all while making your workout feel easier.