Yoga

Yoga Flow That’s Easy On Your Wrists

I just got back from teaching yoga in Mexico a couple of weeks ago and had an amazing time. It’s refreshing to step out of my normal teaching environment and try something new. I also don’t teach a lot of yoga anymore – so it was very refreshing to teach 2x a day again.

One of the things I like about teaching classes to people on vacation is that I always get some brand new beginners. It’s nice to have people come that have never tried yoga before and are being more adventurous because they are on vacay! One of the things I’ve noticed over the years is that many new beginners don’t stick with yoga if they have weak wrists. I tend to teach a vinyasa flow style class and it can be a little straining on your wrists with all of the sun salutations, inversions and flows. So, I wanted to share some alternative poses and tips if you have a hard time doing yoga due to weak or injured wrists. If you ever take a class and something doesn’t feel right – don’t be afraid to speak up and ask the instructor!

High Plank -> Forearm Plank

In a vinyasa flow class you will be doing variations of sun salutations and that means beginning in a high plank (or top of your “pushup”) position before you start your salutation: chaturanga, upward facing dog and then downward facing dog. In addition to the flow of class – you may have to hold your high plank longer and engage your core. You can get the same benefits just by lowering down to your forearms. You will still be working your core just as hard.

Downward Dog -> Dolphin

Downward Facing Dog is actually considered a “resting” pose in yoga and depending on your instructor and class style – you may be holding this pose for awhile and not just as part of your vinyasa flow. In this pose – you are making an upside-down “V” shape with your body with your hips at the highest point. Your arms are straight and you are on your wrists. So, it’s natural for your wrists to feel some pressure – especially if you have a few pounds to lose. If your wrists start to bother you, you can hold your down dog pose on your forearms – just like “dolphin” pose. Your hips will still be the highest point and you will get the benefits of the down dog inversion but just on your forearms. Also, it’s completely acceptable to just drop down to child’s pose if you need to give yourself a break.

Chaturanga -> Chaturanga On Knees

The chaturanga is a difficult pose to master in yoga because it requires proper form and upper body strength. It’s also very hard to do from plank position because you are using your triceps which are smaller muscles than your chest, shoulders or back. I usually recommend that beginners do their chaturangas on their knees anyway to build up their strength and form. If your wrists bother you, you can take some of the pressure off by just coming to your knees (like you are doing a pushup on your knees). Just keep your wrists right under your shoulders and try to keep your elbows glued to your sides. By being on your knees, you will not be placing as much of your body weight on your wrists. You can check out my blog post here with a step-by-step on how to chaturanga.

Grasshopper -> Grasshopper with Block

There are many other poses in yoga that require you to use your arms and press your palms into your mat – thus putting pressure on your wrists. One of these is grasshopper pose. Many people lack the flexibility to lower down to their forearms while in this pose but have a hard time just holding themselves up with their arms. A better way to do this is to use a block under your wrists to lengthen your arms (so you aren’t putting as much pressure on them) or you can use the block for your forearms so that you don’t have to come all the way to your mat.

5 Fun Workouts To Do On A Cruise Ship

One of the things I love most about cruising is being able to mix up my workouts and take advantage of all the fun workout environments on board the ship. On my last Carnival cruise a few weeks ago – I decided to do some of my workouts outside because I wanted to enjoy the view.Â I feel like I get a new perspective on my workouts and feel so much more alive just by having a completely different workout environment. It’s so amazing being able to workout in the middle of the ocean!

I recommend trying the ship’s gym as well – because most are very well equipped and even have great classes. But, if you want to mix things up, try theseÂ 5 fun ideas for workouts to do on your next cruise that are not in the gym.

*Please be careful when exercising outdoors on a cruise ship. Ships are often rocky, windy and unstable due to the weather conditions. Always be mindful and hold on to railings where applicable, or head indoors if it’s safer.Â

1. Outdoor Run + HIIT Circuit

This was my favorite. I took advantage of the ship’s outdoor track (almost all of them have an outdoor track) and decided to mix in some strength training. I started my Runkeeper app during my first run and soon found out that the gps was too accurate. It was factoring in the speed of my ship with my run and said I ran 8 miles in 25 minutes at a 3:03 min mile pace! If you aren’t familiar with running….let’s just say that would make me a world record holder and gold medalist! haha!

Warmup jog 5 minutes

Do 20 walking lunges along side of the track, do one loop around and then find a bench or stable chair and do 20 pushups + 20 tricep dips.
Run 3 minutes at a medium/fast pace.

*Repeat entire circuit 2-3 times.

2. Outdoor Stair Workout

Ships have LOTS of stairs. Most are 12+ floors high – so you can always get in a mini workout each day by taking the stairs alone! Sometimes it’s actually quicker too! The outdoor areas also have stairs leading from the lido deck and upper decks, etc. I found some stairs near the back of the boat along the jogging track. Here is a quick sample workout I did there:

Warmup walk or jog around the ship for 5 minutes.

15 elevated lunges on each leg (place your back foot behind you on the first or second step)
15 tricep pushups with hands on step (the lower the step – the harder)
Jog (or walk) stairs for 2 minutes

*Repeat entire circuit 2-3 times.

3. Yoga on The Upper Deck

I like to find a spot that’s a little more hidden. On Carnival they have the “Serenity Deck” and also areas outside on level 12 that sometimes are a little more private. If it’s too windy – you can just do a standing vinyasa flow, or if you are on a lower deck or less windy place you can grab your pool towel and even do a series on the “mat” (towel). Keep in mind – yoga you will do on the ship will be quite challenging since the ship is moving! This will make it harder to balance – but that makes it great for your core! Here is a Simple Yoga Workout you can do, or if you prefer something more challenging try This Hip Opener Sequence.

4. Mini Body Weight Circuit on Balcony

I did have a balcony room, but if you don’t you can do this same circuit out by the pool or on one of the upper decks. This was a workout I did sometimes while my kids were napping and it worked out great. I packed an extra resistance band to use to mix in some extras like bicep curls (you can borrow one from the ship’s gym) and then I used a towel to do core on the ground.

Warmup 5 minutes (do fast squats, go walk around the ship, etc)
20 pushups with hands on balcony railing (please be careful not to lean over!)
20 alternating reverse lunges
20 jump squats
20 tricep dips using the deck chair or table (make sure it is stable/sturdy first!) *another option is to do them on the ground (aka crab dips)
60 second plank hold on the ground

*Repeat entire circuit 2-3 times.

5. Swimming Workout In The Pool

Most of the pools on cruise ships aren’t very big – but that doesn’t mean you can’t get in a workout. During peak hours they are probably going to be too crowded to get in some laps – so I recommend going during an off-peak time like when they first open in the morning. Your “laps” will be very short – but you can still swim laps on one side of the pool away from the other swimmers, or just dodge your way around your family and kids and make it a fun game!

Swim laps or tread water for about 2 minutes.
Inner/Outer Thighs. Hold on to the side of the pool and do 25 standing hip abductions (push leg out to the side) and then 25 hip adductions (bring leg across your body to work inner thigh). Keep your legs pretty straight. Repeat on both legs.
Swim laps for 2 minutes.
Ab crunches. Tread water and do standing abdominal crunches (if you have to hold on to the side you can). Bring your knees up to your chest and do a mini “crunch” with your core, then straighten legs back out. Repeat 10 times.
Swim laps for 2 minutes.
Shoulder Raises. Stand or tread water and keep your hands by your sides (by legs). Make sure your shoulders are under the water and keep your palms your legs. Keep arms straight and raise them up so they come up to the top of the water, then press them back down to your legs. Repeat 20 times.
Swim laps 2 minutes.

*Repeat entire circuit 2-3 times.

Comment below and let me know what your favorite travel workouts or cruise ship workouts are!

*All opinions in this blog post are my own.

Step-by-Step: How to Chaturanga

The Chaturanga Dandasana or “yoga pushup” is one of the most challenging poses in a vinyasa yoga class. Most people think they are doing it correctly (because they can’t see what they are doing) but usually they are way off! Here is a step-by-step guide and my tips so that you look good chaturangaing (not really a word) in your next yoga class : )

Steps to perform a correct chaturanga:

Start in a high plank position (or “top of the pushup”) with your hands directly under your shoulders (vs. wider for a “regular” or chest pushup).
Engage your core and while keeping a flat back, slowly shift your weight forward just slightly where you come more on the tips of your toes (vs. the balls of your feet).
As you exhale, slowly bend your elbows and lower your torso towards the ground. This is where it gets tricky. Keep your elbows glued to your sides/rib cage and try to keep your back flat. If you feel your elbows wanting to bend out to the sides, drop to your knees and do a modified version (see tips below).
You should keep your gaze about 6 inches in front of your mat so you don’t strain your neck.
Pause at the bottom of the position or when your elbows are at the same height as your shoulders (arms at 90 degrees). Then, as you inhale move to upward dog or press back up to plank.

My top tips:

This pose is hard and it takes practice! It’s basically a tricep pushup! If you aren’t strong enough to do it correctly, it’s perfectly fine to do it on your knees! Just drop to your knees and perform the same movement as if you were doing a modified or “girl” pushup on your knees.
If you don’t want to do this on your knees – you can do a mini chaturanga and just drop your body about halfway down but still keep those elbows glued to your sides! Focus more on your core here and get those triceps stronger (see below) so each time you can lower farther down.
Be careful that you don’t lower too far down to the ground or where your elbows are higher than your shoulders. This is a good way to tear your rotator cuff (not good!). It’s all about the 90 degree angle.
In yoga we breathe in and out through our noses and for the chaturanga, the proper breathing is to exhale as we lower down and inhale on the way up. But, as a trainer – I’m used to telling people the opposite during pushups: inhale down and exhale up because it helps your muscles perform better. So, if you are struggling with this pose – it’s fine to flip flop the breathing and exhale on the way up…it will actually help give your muscles a little extra push.
Check out your form in a mirror!
To get stronger triceps so that this pose is easier – try incorporating some tricep kickbacks, seated tricep dips and overhead triceps extensions into your workout routine 2-3x per week.

Mom and Baby Yoga – Tips & Sample Workouts

I’ve blogged about yoga in japan, I’ve done pigeon in Times Square, been featured in Om Yoga Magazine and have taught classes all over Houston. But, never in my wildest dreams did I think my favorite yoga experience would include drool, chubby legs and having my hair pulled.

A few months ago I went to my first baby yoga class with my baby. As a new mom and a yoga instructor – it was just what I needed to feel back to normal. I highly recommend doing some sort of yoga once you are cleared by your doctor to workout. It’s great to build your core strength back up, work on flexibility and relieve stress.

The class that I took was great, but it was a little more gentle and focused a little more on the baby (which was fun). Now that my son is older and I’ve been working out regularly – I’ve been able to kick things up a notch. Below are 2 sample workouts that you can do. Start with the first one if your baby is less than 4-6 months old (and will still lie on his back) or if you haven’t been doing yoga regularly.

TIPS for yoga at home or if you are taking a class:

Warmup before you start. Put your baby in a stroller or carrier and walk around the block a few times to get your blood flowing. If the weather is bad – do a simple warmup inside: a few jumping jacks, mini squats or walk up and down the stairs (with baby in his crib or secure area) for 3-5 minutes.
Remember to stay hydrated. This is especially important if you are breastfeeding.
Don’t over stretch! Remember yoga shouldn’t be painful! Keep your knees bent if your hamstrings are tight and don’t force any poses.
Make sure to have a clean mat (bring your own if you are going to take a class) and a blanket the baby can lay on (gym and yoga studio floors are dirty!).
Have at least one new toy for your baby to play with in case he gets fussy.
Have extra diapers and wipes.
Schedule your workout when your baby is not tired or hungry.
Keep your stroller nearby (or pack-n-play if at home) in case your baby doesn’t like yoga and that way you can still try to finish your workout.
Talk to your baby throughout the workout, give him lots of smiles and tell him what you are doing. He wants to learn yoga too!

Gentle Baby Yoga Workout

Start seated (crossed legged or in lotus) with your baby on his back on your mat or towel in front of you. Grab his feet and slowly go around in direction of North, South, East then West taking his legs from side to side while you also stretch in different directions. Change it up and go in circles and then up/down, left/right. Talk to your baby and tell him which direction you are going!
Keep your baby on his back for a mini-sun salutation series. Place him in between your hands and come to a plank pose. Take a few breaths here and then make your way to downward dog (be careful – baby may want to pull your hair!). Hold downward dog for 2-3 breaths and then shift your weight back to your hands and come back to plank and smile at baby. Keep going back and forth between plank and downward dog approximately 5-7 times, then rest in child’s pose.
In a standing pose, hold your baby at your chest and carefully step back to a lunge position and make your way to Warrior 1. Instead of holding your arms up high (you can do this if baby is on the floor), hold your baby at your waist and rest his body on your front leg (be sure to hold him tightly). As you exhale, bend your leg like you are going Warrior 1 and then as you inhale, slowly straighten your front leg and pick your baby up to chest level (good for your shoulders!). Do a series of 5-7 breaths while bending your front leg (great to build leg strength!). Switch and repeat on the other leg and do the same amount of reps/breaths.
To finish – stand in mountain pose (tadasana) and hold your baby in front of you facing out and take a few deep breaths. Feel the strength of your legs and your strong core. This is your time to feel powerful, strong and bonded with your baby!

Intermediate Baby YogaÂ

Place your baby at the top of your mat (or on a nearby mat or towel) seated or lying down and give him a toy to play with. Then, near the middle of your mat – start with a basic sun salutation series: mountain pose, roll to forward bend, look up and flatten your back (ardha uttanasana), fold forward again to forward bend, place hands on the mat and step or jump back to plank, exhale to chaturanga, inhale to upward dog and exhale to downward dog, walk or jump your feet to hands, lift up to ardha uttanasana, fold forward to forward bend and then roll or reverse swan dive up to standing. Repeat for 5-10 times.
Incorporate Warrior 1, Warrior 2 and Side Angle Poses into your flow similar to this: from downward dog, inhale and raise your right leg in the air and then walk or float it up in between your hands. Rotate your back heel down and inhale arms up to Warrior 1 and hold for a few breaths. Then, exhale and open your body to Warrior 2 (arms out wide) and hold for a few breaths. Finally, move to open side angle. Then, reverse the poses by “spiraling” back up to Warrior 2, then Warrior 1 and then exhale as you place your hands back down on the mat and finish with a sun salutation. Repeat on the left leg. You can do this mini series 1-3 times on each side.
Begin standing and face your baby. Slowly make your way to Warrior 3 on the right (balance on right foot) and hold for 3-5 breaths then return to standing. Keep your weight on the right foot and instead of coming back to Warrior 3 and holding – do 3 mini Warrior 3’s by coming forward into the pose and then back to standing tall, while balancing on the right side the whole time (like a single-leg deadlift). After 3 of those – keep balancing on the right foot and come into dancer pose. Hold for 2-3 breaths. Repeat this whole series on the other side and you can mix in a sun salutation in between.
Face your baby on your mat in Mountain pose (Tadasana). Inhale and bring arms overhead and lower/squat down to chair pose and hold for 3-5 breaths. Then, clasp hands at heart center and twist over to the right side for “twisted chair”. Step your left foot back into a runners lunge (right leg is bent) and rest your left elbow on the outside of your right leg (right elbow points up, left points down to mat). Then, slowly make your way down to grasshopper pose and hold as long as you want. Repeat on the other side.
Finish with pigeon on your mat while facing your baby. To keep his attention you can play with his toy, talk to him or make funny breathing sounds (try ujjaic breath!).
After pigeon you can finish with child’s pose or attempt savasana if your baby will allow it!

Simple Yoga Workout: Perfect for Postpartum or After Surgery

Today I did my first yoga workout since I had my baby 11 weeks ago (hence the pasty tired look at left!). I was a little nervous because I knew my strength would not be where it used to be. But, since I’m in need of some relaxation, I need to build some strength in my core and I also need to relax my back…I knew I need to start doing yoga again on a regular basis.

Tips:

Check with your doctor first. Even if you are cleared to workout, as if there is anything specific you should avoid (twisting, forward bending, etc.).
Go easy and if something doesn’t feel right – don’t do it. It’s that simple.
Make time for just yourself.Â See my post on finding time to workout with a newborn.
Put all your to-do list items in the far back of your head and just be in the moment. This is your time to just focus on your body and your breath and maybe some relaxing music. It was easy for my mind to drift off and start thinking about how I should write this blog post, snap a pic of my first yoga workout or capture my baby sleeping – but I realized if I did any of that I would not be taking advantage of what I set out to do in the first place: be in the moment and focus on me!
Use relaxing music and also scents. I really love Gaiam’s yoga mat spray.

Gentle Yoga Workout

Tadasana with breaths (inhale arms up overhead/exhale hands to heart center) x 10
Easy side bends in tadasana position (inhale bend down towards one side/exhale as you come to the top) x 10 total left and right
Cat/Cow plus hip circles. Allow yourself to move around in this position to loosen up.
Child’s pose – widen knees and touch big toes together.
10 Modified Sun Salutations:

Start in tadasana; roll to forward bend; step back to plank; lower to chaturanga (on knees if you need to); upward dog (the stretch may be too much so go easy on this pose!); exhale move to downward dog; inhale walk back to forward bend, pause and then roll up to the top to tadasana.

Finish with stretches: Lying spine twist (keep one leg straight and cross other bent knee over body), seated butterfly stretch, etc.

You can try a few of these poses I demo in the video below, but remember only do them if they feel right. If not, stick to simple moves with less stretch and core work.

Tone Your Shoulders and Core with Cari’s Yoga Workout – Featured in OM Yoga

I’m excited to be featured in OM Yoga Magazine again this month! This time I am doing one of my favorite sequences that target shoulders and core. If you find that you can’t do some of these poses or that you can’t hold them for very long – then you need to build some strength in your core and shoulders. I give suggested strength training exercises for each that will help you with this. Practice the sequence 2-3 times per week in addition to doing 2-3 strength training sessions and you will master these moves in no time! You can view details of the sequence in this online preview or buy your copy at Barnes and Noble this month!