"Yoga does not just change the way we see things, it transforms the person who sees". ~BKS Iyengar
Sometimes the stress and obligations of life can mount up to a point where sleep doesn’t feel like a productive way to spend your time. We’ve all been there, tossing and turning, getting tangled in your covers as you try your best to wind down your mind and ease yourself to sleep. It’s a super frustrating thing to go through, but there IS a solution -- yoga!
A great way to shake off the restlessness could be as simple as taking some time to focus on your breathing. This works to calm the parasympathetic nervous system and counteract the stress hormones that are coursing through your body. The addition of restorative poses to your practice is just the cherry on top of a recipe for a good night's sleep!
Enjoy this 10 minute bedtime flow (.but you can take as long as you want)....
Start in a seated position with your legs cross, then drape your arms in front of you and bend into a seated forward fold. Take a few deep breaths. This is great for opening up the hips and creating an overall sense of ease.
Slowly make your way to a standing position, then bend forward again for a standing forward fold. Bend the knees as much as you need to in order to feel a satisfying release.
Make your way to child’s pose. Massage the forehead against your mat by slowly shaking your head back and forth.
Take a seat with your legs in front of you, then rock your way back to plow pose. Take deep breaths and stay in this pose anywhere from 1-5 minutes.
Move toward a wall, lay on your back and lift your legs up vertically. Use the wall as support for your butt and the back of the legs, then spread your arms out to either side and relax. This pose has a soothing quality and is perfect for bedtime.
Twist it up to release any extra creaks and cracks that are still hiding inside you. Try either a seated spinal twist or a supine twist.
Lean back to reclined butterfly for a final hip opener. If you want, grab some blankets or pillows to place between your knees and the floor for some extra support.
Finally, turn your body on sleep mode by taking a few moments in Savasana. Focus on your breathing and try to picture the day’s stress melting away.
Learn more about how yoga can help you with sleep, mental health, and many physical issues (including high blood pressure, osteoporosis, or just feeling stiff) by scrolling through this month's class Yoga for Stress Relief.
Experience the benefits of Yoga for yourself this March.....
- Beginner's: Join my FREE live virtual intro kick-off class on 3/6 & 30 poses in 30 days challenge by registering here.
- Advanced beginners - Intermediate, Join me for 3-weeks of classes this month here & get FREE access to my Ayurvedic inspired challenge "off the mat".
- Pregnant moms can join "Intro to Prenatal Yoga" by registering here.
PLUS, start class with a new Yoga mat or one of our newly released leggings from February...
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PS......This is the last week to join my 21-day sleep challenge so you're ready when you lose an hour of sleep 3/13. It'll start right away when you click here.
“Today is the oldest you've ever been, and the youngest you'll ever be again.”
In celebration of this past Monday marking another year as the youngest I'll ever be again, I wanna make sure that we're all not feeling the oldest we've ever been! Many of us are postponing and ignoring something we've all known since kindergarten....the importance of getting a good night’s sleep can have a serious impact on the rest of your life.
Can you afford to lose an hour of sleep on March 13th?
Since it's less than a month away before we spring ahead to Day Light Savings time, I compiled 21-days of guidance to get you sleeping better, why it’s important & the biggest factors that contribute to insomnia as my Birthday freebie, Sleep Challenge below.
Did you know that lack of sleep can very often be a large contributing factor to the development of serious illnesses such as heart disease, diabetes, and some cancers later on in life?
Giving your body sufficient time to rest and heal after a day’s work is vital if we are to maintain a good level of overall mental and physical health. Often times it's relationships, finances, career/life purpose, diet/exercise and other lifestyle choices that are the cause of sleep deprivation.
If you haven't done my 28 to Elevate challenge, this is the perfect place to start uncovering what in your lifestyle needs to take priority so you can have better health and BETTER SLEEP! Learn more about 28 to Elevate here.
Are you ready to uncover your sleep issues and learn how to improve them? Than join my Birthday freebie, Sleep Challenge here - just click & go...it starts right away. In just 21 days you'll have a fresh start to better sleep.
Cheers to a year of good sleep,
"The same light in others is shining within you, too."
So, we're 2 weeks in to heart health February...
- Are you aware of how you feel about yourself?
- Have you noticed the thoughts you repeat to yourself?
- How have you made yourself a priority?
There's 2 weeks to take control of how you speak to yourself and do something that WILL make this happen.
If you're not convinced to do it for yourself, than do it for your kids, grandkids, and future great grandkids because it's often passed down between generations. You can stop the cycle by leading them to better mental (and ultimately physical) health.
Here's something to consider....
- Do your kids see you loving & prioritizing yourself and thus as a more patient, loving and confident Parent?
OR - Do they always see you doing for them & everyone else and thus showing them that everyone else comes first and now you're usually anxious, stressed or depressed or screaming and have NO energy and THUS rely on caffeine, alcohol, prescription medication, etc.
If you think you may be a....
- Borderline screamer OR
- Stressed role-model OR
- some how turned into a "Doormat"
- Anxiety levels are out of control
- Deep sadness that you cover up and no one has any idea cuz you look strong and invincible?
Here's 5 ways to prioritize spreading the love #hearthealthfebruary...
- Learn about the ancient practice of gemstones & essential oils for healing the body, mind, and spirit.
*Watch Oils & Crystals Class - Needing a little boost in the Romance department?!
*Watch Oils & Romance Class - Join the 14-Day Self Love Challenge here.
- Elevate yourself in 28 days during this month's off that mat challenge -
- Watch the FREE sneak peak class "Transform your Wellness" class here.
- Watch the FREE sneak peak class "Transform your Wellness" class here.
- Grab yourself one of my 8 stay warm picks below...
- If you're a new customer, you can use this link through Sunday, 2/20, for $25 off!
- Returning customer, get up to 25% off purchasing a style box here.
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"Your soul will never be fully nourished by anyone's love but your own."
Hey Yogis,
Whether we realize it or not, how we view ourselves defines so many aspects of our lives and daily interactions.
Any given situation presents us with an opportunity to manifest whatever beliefs about ourselves we hold, and so it’s important to start at the very beginning when seeking to address and improve our self-image. Take some time today to notice the repeated thoughts you say to yourself.
Becoming aware of how you DEFINE your self-worth is the first step to improving it, and so placing your focus on cultivating this awareness before moving forward is a good place to start.
Some questions you might consider to become aware of your current state of self-worth:
1. What are your current beliefs surrounding your self-worth?
2. Why do you say that?
3. How do you feel these could improve?
When we can improve how we feel about ourselves relationships with ourselves and others can improve, we can begin to understand our purpose or career choices and even our current diet and exercise regimen.
Research shows that those who engage in Yoga weekly had better body image and self-esteem.
A continued Yoga routine allows the mind and body a chance to align in a way that no other physical activity allows.
Here's how Yoga can help with your self love:
- boost in mood
- self-awareness
- feeling happy within our skin
- enhances focus
- encourages mindful eating & overall health
- combats feelings of depression
**Make sure to watch this month's mental health class, "Facing Seasonal Depression".
Here's 3 ways to show yourself self-love this month and prioritize you...
- Join my FREE 14-day Self Love Series - just click & go...it starts right away.
- Weekly Yoga class -when you sign up for 3-weeks of Yoga "on the mat" in March, you'll be able to access my 28 to Elevate "off the mat" program this February. This is my most comprehensive program & will really help you uncover what in your life needs to take priority now!
*New to Yoga? Make sure to join my next "Intro to Yoga" kick off class in March. - Learn more about Ayurveda, my monthly challenges & take the body type quiz. Make sure to let me know which one you're most excited about.
XO, Keri
"Maybe you are searching in the branches for what only appears in the roots". ~Rumi
My first time doing Yoga was in college. I remember nothing else about it except I needed a 1 credit course. I guess I wasn't ready for Yoga as a teen, perhaps you're not ready for yoga at whatever age you're at and that's okay.
It wasn't until my later 20s, when I worked in the city, that Yoga became a lunchtime routine of strength and stretch. As a bonus I didn't sweaty and I could return to work fully refreshed for the 2nd half of my STRESSFUL 9-5 job.
Then the ANXIETY of having young kids....if you're a mom, I don't need to explain this as I'm sure you've lived it. This led me to need more out of my classes mentally and thus began my Yoga therapy training and inspiration for my "off the mat" complementary practices. It was the start of searching through my branches instead of band-aiding (see quote above).
I now have a daughter with DEPRESSION. Coincidentally she is in Yoga at school this marking period...and just like me as a teen, she's getting nothing out of it. Unless her besties or boyfriend are promoting it, she's not ready for the healing benefits of Yoga. However, many of the "off the mat" practices she HAS incorporated. Watch this month's "SAD" class to learn these natural remedies that you can start using right away....& even a teen can do.
Anxiety, depression & stress are the top contenders of the (reported) 1 in 4 Americans dealing with some sort of mental health issue (probably more so with covid isolation). Mental health has become the inspiration behind all of my on & off the mat classes. Each year that I practice, I uncover another layer of eye opening growth that has led me to be a better, happier & healthier me....closer to the roots and out of the branches (see "Rumi" quote above). I am motivated to help each of you achieve better health and wellness, too!
To kick-off February (aka heart health month), I want to share my class for Seasonal Affective Disorder (SAD), a type of depression, that's related to changes in seasons and is most common during the cold & dark days of winter.
Here's some signs that you may be experiencing Seasonal Affective Disorder:
*if this sounds like someone you know, please share the class or tips with them*
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy
- Feeling hopeless, worthless, and irritable
- Loss of interest or pleasure in activities you used to enjoy
- Feeling sluggish or agitated
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Difficulty sleeping or oversleeping
- Carbohydrate cravings and weight gain
- Thoughts of death or suicide
Here's 4 ways to support your mental health.....
- Watch my FREE Mental Health Class - "Manage Seasonal Affective Depression Naturally" - get tips you can use right away.
- Join my FREE 14-day self love challenge because one natural tip than can help with SAD is learning to be kinder, more loving and aware of how we treat ourselves daily.
- Yoga class - when you join me for 3 weeks of yoga, you'll enjoy FREE access to my off the mat, "28 to Elevate" program (perfect for 28 days of February).
- Learn more about Ayurveda & my monthly challenges....Including a sneak peak of February's challenge, "28 to Elevate".
