Yoga for Busy Moms

Me in postpartum yoga practice,
11 months after my second son

It is ironic that I am sitting here procrastinating about penning this post on yoga for busy moms. Why? Because I am a fellow exhausted mother - with two boys under age 5, and in my third trimester with my third child - also trying to squeeze in the time to practice yoga on a regular basis.  (Not to mention I am typing on a keyboard that is missing 5 keys, thanks to my youngest son's creative pursuits 2 days ago.  That alone adds its own special challenge.)

However, I got this question from a reader a few months back, and I must answer it. It is very timely for me right now, and especially for all mothers out there who are "too exhausted or too busy for exercise."



The question:
Q:  How can a busy mom, working both in and outside the home, find time for yoga - or any exercise at all?
Signed, Shelly (a busy mom working full time)

A: Dear Shelly, if I had the magic answer to this question, then we could solve a huge portion of the "mom stress" out there right now, and for that matter, everyone's stress!  However, I can offer you the same tools I use to help myself and other moms stay on the exercise wagon. 

Exercise has been proven to provide stress relief, build bone density, help in weight management, prevent inflammation and the chronic diseases associated with it, such as arthritis, heart disease, stroke, diabetes, and pain syndromes - just to name a few benefits.  However, the majority of Americans don't get enough (or any!) exercise.

The US Department of Health and Human Services report that 7 out of 10 Americans don't get exercise regularly, despite the overwhelming proof of its benefits.1  Additionally, some 300,000 deaths per year are caused by lack of exercise, namely those caused by heart disease, stroke, diabetes, and several forms of cancer.

So what is a busy mom to do?  Women perform approximately 75% of household management and chores, even if they also work full time outside the home.2  Additionally, women are typically the primary caregivers for children and/or aging parents.  This places women in the impossible position of doing more work than they can handle.  It is highly likely this unequal work load has also contributed to the increase in postpartum depression (PPD), which now stands at an alarming 25%, up from 5% just a few decades ago. In addition, up to 80% of women are reported to suffer from "baby blues," which can be difficult to distinguish from PPD.

The fact is - exercise, especially yoga, plays an important role in decreasing anxiety, depression, and stress. 3, 4  Knowing the anti-depressant, stress relieving, disease preventing, and body shaping benefits that yoga offers, how can moms fit yoga into their busy schedule.  As a working mom of (soon-to-be) three children under the age of 5, and as a women's health physical therapist and yoga coach, here are 7 tips you can use now - to start practicing yoga.

The Busy Mom's Guide to Practicing Yoga

Everyone is busy, especially mothers.  Lack of time is probably the most cited excuse for not exercising enough; however, you can fit yoga into your schedule.  I've been successful at exercising regularly (yoga is my main method) while juggling mom, life, and work duties, though not without diligence and hard work. 

1. Plan your yoga routine on a weekly basis, rather than daily.  Before I became a mom, finding time to practice was much easier. I practiced daily, usually for 90 minutes in the morning, followed by a walk or jog in the afternoon or evening.  After my first son was born, that rigorous (and rather rigid) routine fell away.  Fortunately, the practice of "living my yoga" made me flexible enough to go with the flow and adopt a new routine for my new season of life: motherhood.  Now, 5 years later, I am expecting my third child - and I have found the best method for maintaining my yoga practice is to schedule it by the week, rather than daily.  Sure, I still practice daily - but my yoga may consist of a relaxation/corpse or other restorative yoga pose and/or 10 minutes of meditation- what I call recalibrating my brain so I can relax and feel grateful.  I typically schedule "mat time" for yoga practice, about 3 times a week for 30-60 minutes.  
2. Be flexible about your practice.  After my first child was born, I broke down my yoga practice into 10 minute segments.  We would both get on our "yoga mats" - except his would be for tummy time or when he was older, play time. As I welcomed my second child 20 months later, my yoga time was combined with their (limited) PBS time (public television programs).  The younger one could still have mat time while the older one caught a 30 minute PBS program like Sesame Street.  Another common way I got 30 minutes of yoga in was to take the whole set up (me, the boys, and my yoga paraphernalia) to the park or the beach (we live on an island).  The bottom line is - I make yoga time a fun and relaxing play time for all of us.  Now that they are older - they love to do yoga with me (and sometimes on me) - and everyone reaps the benefits.  In fact, I find they prefer yoga over their occasional PBS program. That is the best benefit of all!
3. Find a qualified instructor.  Most people need to start practicing yoga with the help of a teacher. However, in the US there is no regulation for yoga teaching. This means anyone can teach yoga, no training necessary.  The Yoga Alliance (YA) provides minimal voluntary standards for teachers, however, teachers who are registered through YA do not have medical training, coursework, and are not licensed.  They are also not qualified to work with anyone with health problems, since their care must be coordinated with a physician or other licensed medical professional.  If you have medical concerns, conditions, or injuries, you need to seek medical care and preferably, work with someone trained in both conventional medicine and yogic medicine.  Find a qualified medical yoga therapist here.
4. Make sure you start with foundational work. Medically sound yoga must begin include these important components: 
5. Focus on the breath first.  Without the breath, we cannot grow, or even survive.  The breath should come before learning the posture.  Practice deep abdominal breathing first, without chest breathing.  Next, learn the method I call TATD breath.  You can learn both breaths through the links provided.
6. Focus on core work next. Even if you must join a class to get started in yoga, which is how the majority of people do it, make sure your instructor teaches all postures based on using the TATD breath and core/abdominal stability.  If they do not, standing postures and even seemingly simple postures like downward facing dog become risky and dangerous because they are not supporting the spine.  Rather, without the TATD breath, a person hangs on their unsupported spine during postures, which leads to long term spine degeneration and injury. Further, core work is essential for mothers - who experience stretch weakness, atrophy, and/or potential damage to the core stabilizers (abdominals, pelvic floor, and spinal muscles) as a natural consequence of pregnancy. 
7. Recalibrate yoga to fit you, as a woman and mother.  Yoga is not automatically yoga for women, nor is it suited to the specific needs of mothers.  Your body will change, like the seasons - with each month's menstrual cycle, with motherhood, with the birth of each child, and finally - through menopause.  Yoga was originally, and for the most part still is, a patriarchal system, that is, dominated by men.  Although the majority of practitioners in the US are women, men still rule the design and setup of the system of yoga, its practice, and its postures.  This must change. 
   A practice or discipline of yoga created by a man, typically for men, is not the practice that fits a woman's body - especially the modern, 21st century mother who must juggle work, childcare, household management - often alone as a single parent.  Read my previous blog on Redefining Yoga for the 21st Century Mom.
   Do not conform or subscribe to a rigid set of yoga postures.  No set of yoga postures can fit your body through your entire life span - much less through the season of motherhood.  A woman's body undergoes massive changes - even through each monthly cycle, not to mention during pregnancy, childbirth, and then menopause.  Yoga should fit you, your individual needs, both physically and psychologically, throughout your life span.  You owe it to yourself to find a teacher who can guide you on that path.  A good teacher, which is what I do with my own students and patients, will also help you to become independent with your yoga practice. This means you should not have to spend oodles of money on long term yoga sessions.  Eventually - your teacher should help you "graduate" to your own personal practice - helping you set up your own yoga space and practice.

Following these, and more successful tips to come in future posts, will help you start and keep a successful, safe, and effective yoga practice for a lifetime.

Sources

1. US Dept. of Health and Human Services.
2. Crittenden, A. The Price of Motherhood.   
3. Exercise, Yoga, and Meditation for Depression and Anxiety Disorders  
4. The Anti-Depressant Effects of Exercise: a meta-analysis of randomized trials.

Women's Empowerment In An Age Of Illness

Taken in 2005
Just before
giving birth to
my first son.

This week I am happy to share two blogs - written by women for women. 

• Mother and Women's Rights- Your (Wo)man in Washington
  Valerie Young
• Women's Health - Midwife for your Life  
  Stacey Curnow, CNM

Both blogs are excellently written, focusing on positive change for women in America.  Their founders are experienced women and mothers who are experts in their field.  This blog, BITL, has in the past been featured on both of these blogs.

This week I have two posts featured for those seeking to improve the status and health of women everywhere. 

• Women's Empowerment in An Age Of Illness, part 1
• Women's Empowerment in An Age of Illness, part 2

an excerpt:

Our current approach in women’s health care in the US is not working.
In the US, there are more women living in poverty and suffering from chronic diseases than men. (1,2) ...women need better access to and better health care... they need and deserve the empowerment that comes with enjoying better health. Part Two in this series will show you how you can self-empower your way to better health through a 5000 year old practice. ...Read the full post

• Overcoming Daily Struggles

an excerpt:

Life is painful. We all struggle...I have two dear friends...women who inspire every person’s life they touch. They are Alaha Ahrar and Shannon Johnson – two women from opposite corners of the globe...My own struggles pale in comparison to Shannon and Alaha’s, yet it doesn’t lessen the reality that I (and everyone else) have to wage battles and claim victory over my own losses and tragedies in life everyday. It’s embarrassing to admit we don’t have it all together, but I think if we share our pain with each other, it lessens the burden. Which is why I can say that I am now in the middle of a struggle...Read the full post

A Yogic Breath Practice for Wo(Men)

Taken during a breathing exercise, kaki mudra,
at one of the Professional Yoga Therapy
training intensives I instructed in 2008.

Women need, let's face it, more than 24 hours in a day to accomplish all that is expected of us.  We manage the majority of households in the US, perform the overwhelming majority of all house related tasks and work, and oh yes, hold down full time jobs in and/or outside the home.

Since WWII, when women left the home for the workforce, we have had to shoulder more than 2 full time jobs.  And if you are a mother, then add a third full time job.

Gender equality is still a far off notion, although the pay gap is decreasing (only if you are childless) and men are increasingly taking on roles as involved fathers and partners who share in household management, chores, and childrearing.  The portrait of a father differs largely from the snapshot of one from the 1960's, for example.  Today's father is more hands-on than ever, many opting to be stay-at-home dads while moms go to work - and with the advent of telecommuting, more men and women are finding new (and long overdue) flexibility in the workplace.

Today's post can help you maintain sanity in your busy life and come closer to attaining that enigma of work/life balance - through learning to breathe better. A complete breathing practice - beneficial for men and women alike - is available for free.  For your education and information, you can download these free excerpts from my texts on medical therapeutic yoga, previously available only to health care professionals who studied with me at Professional Yoga Therapy.

Guidelines for Practice
Each of these breath practices serve a specific purpose.  For that reason, they cannot be practiced all at the same time.  Instead, choose which ones best suit you and follow these 3 guidelines:

• Always begin with the abdominal breath. When in doubt, return to the abdominal breath for calm relaxation.
• Always use the TATD breath for performing active tasks, such as yoga postures, exercise, lifting, or playing sports. The TATD creates a powerhouse of trunk/ab strength and spine control - whether you are a runner, golfer, kayaker, or a mom who lifts and chases toddlers all day long.
• Always finish with at least 5 minutes of relaxation pose.  This can be done lying down or reclining - generally relaxing - anywhere.  (except while driving in your car). Take the 5 minutes to decompress and clear you mind.

Breath Techniques

• Abdominal Breath

The gold standard breath in medicine for what is known as relaxed, diaphragmatic breathing.  This breath is a daily staple for thriving. It should be mastered before attempting any other breath type. A word of caution though: this breath is not to be used for a yoga practice because it does not support the spine and puts you at risk for injury. The TATD breath should be used for all vigorous exercise, yoga postures included. Download Abdominal Breath

• Three (or Four) Part Breath

This breath can be practiced once you have mastered the abdominal breath.  It increases alveolar ventilation (breathing) and O2 exchange.  It can dramatically raise energy levels, so much that you have to take care not to become dizzy (hyperventilate) while practicing this breath.  Take special care not to chest breathe, but only use the abdominal or TATD breath to complete this more difficult breath technique. Download the Three (or Four) Part Breath

• Sandbag Breath

A breath technique which prevents and treats hyperventilation and states of anxiety or panic.  It brings calm and deepens the breath, thereby increasing O2 exchange which ultimately brings better nutrition and vitality to the tissues of the body and mind. It can be practiced any time. Download Sandbag Breath

• TATD Breath

The TATD breath is a technique I developed for active yoga posture practice and exercise. It creates ideal spinal stability and stiffness, a quality needed to create a strong, injury/pain free spine.  It should be used during any exercise or activity that makes demands on the spine. Download TATD Breath

• Sun Breath

A breath technique which brings focused energy to your system by stimulating the left hemisphere of the brain.  Only use this breath when you want to increase concentration, energy, or prepare yourself for a big event or day. Download Sun Breath

• Moon Breath

A breath technique which brings calm energy to your system by stimulating the right hemisphere of the brain. Only use this breath when you are trying to decrease nervous system activity when you are trying to rest or decrease feelings of anxiety or worry. Download Moon Breath

Happy breathing in this life!

Sources

1. Crittenden, Ann. The Price of Motherhood. 2002.
2. Garner, Ginger. Professional Yoga Therapy, Volume I, II, III, and IV. 2008-2011.
   

The Living Spine

Enjoy my guest post today about The Living Spine - on California based Professional Yoga Therapy student and physical therapist Lisa B. Minn's fantastic blog, The PragmaticYogi.

A Fear Vaccine

I just finished reading my requisite Oprah article for the day. No joke.

My "To Do" list for the next few weeks (actually months) has arrived and weighs about as much as an anvil (you know the kind in the Road Runner cartoons). My attempts to keep the proverbial anvil of stress off my head and shoulder area include yoga, time in meditation (yes, that's also yoga), and spending time with family - and oh yes, reading an Oprah article (or 6, like this morning) a day.

I actually read, on average, about one "Oprah article" a day. You know the kind - they are eternally uplifting, positive thinking, and empowering to women. They are effective because they are written by other women - they have had to negotiate the road blocks, pot holes, and sometimes land mines along life's road - and have survived to tell their story. Oprah articles usually spotlight the essence of women helping women - something we need more of in our society today.

Today's article was a shot in the arm for me (a positive one, if there is such a thing).
Try this one on for size - and see if this short and sweet article vaccinates you against fear like it has for me:

Donna Braziles, author and political commentator, "4 Things To Make Peace With."

*I took this photo while I was in Philadelphia presenting at the 61st Annual NATA Convention. The Liberty Bell is a symbol of liberation from oppression and fear for many people, not just Americans.

Part Two: How To Stay On A Permanent Vacation

In my last blog, I was on my way to Philadelphia to speak at a national conference. But what was perhaps most important about the conference was the promise I made to my Self and to all of you: to work hard to remain in a vacation state of mind, long after the actual vacation ends.

In other words, how can I maintain a state of blissful, calm, reflective, meditation - despite no longer being in a meditation cave, beautiful cathedral, temple, or place in nature conducive to clarity of vision and thought?

For those of you who might not have read "How To Stay On A Permanent Vacation," you might want to read it first. Here it is.

So did I keep my promise? Yes, I did. Practicing this mantra - "I will remain in a vacation state of mind," has helped me remain in that grateful state.

How does it work? Well here is an overview of my Philly attempt:

• My first flight of the day, at 7:20 AM, was uneventful - it took off on time and arrived early (actually!). The flight attendant was happy to be there, which definitely bolstered my "attitude of gratitude." I told him so when I deplaned (thanks for being so positive and upbeat!) to which he responded, "thank you, you don't know how much that means." Wow, I thought to myself. This "vacation state of mind" is working wonders.

• Then came the connecting flight. Delayed. Two and a half hours. Ugh. What to do? I did not want to risk missing my own presentation (vacation). But, instead of getting stressed, I relaxed. I happily informed my mind, body, and soul that it did not matter that my flight was delayed. I had plenty of time. In fact, that's all I had was time. There was no reason to rush. So, I didn't rush OR stress. I appreciated the extra time to relax, which I also used to prepare final comments for my presentation for the Philadelphia conference.

• I did (finally) get to Philadelphia. I was able to take it all in stride - from the not so stellar hotel room in the less desirable (safe) location to the last minute changes to my presentation to the video production company that was making a live DVD out of my presentation to the anticipation of a job well done. Not to mention the heartache and difficulty that naturally arises when you leave your young family (two toddlers) behind so often to "work." Ahh - that struggle of balancing personal and professional life. That last one is enough difficult to tear down anyone's state of equanimity.

• However, I persisted. I was, after all, doing this for the good of my family and my profession. In fact, the morning of my presentation, at 5:45 AM, the speaker ready room attendant remarked at how bright eyed and positive I was (for that time of day). I guessed my "vacation state of mind" was rubbing off on all those around me.

• Mission accomplished, I told myself. The presentation was well received and attendance was full, standing room only. My journey home was safe and uneventful, and most of all, my contentment did not diminish while I was gone, despite several stellar opportunities for it to be derailed. I had successfully kept my vacation state of mind.

What is the take home message?

You. Can. Do. It. Too.

How To Stay on A Permanent Vacation:

1. Don't confuse the impermanent for permanent.
   Problem: Your plane is delayed. Again.
   Vacation State of Mind Answer: I remind myself in this situation that whether or not my plane leaves on time for a business or vacation destination ultimately has no eternal value.
   All ancient religious and spiritual texts of this world agree on this point. Suffering comes from mistaking the temporal for the eternal. During your next stressful situation, ask yourself if the outcome will matter in a year, 5 years, 10 years, and ultimately, eternally. If not - there is no reason to stress over it. Let it go.
   
   
2. Focus on the permanent.
   Problem:
   My 3 year old found me in my office early one morning last year. I was (as usual) feverishly working trying to empty my inbox in the wee hours of the morning (or night?) before he and his brother awoke. He knew where to find me that morning though, like all others. He put his tiny arms on my desk and leaned into me and said, "mommy you wuk (work) too much."
   
   Oh, was I ever convicted. If my son recognizes the signs of "workaholism" at a mere 3 years old, something must change. If he feels neglected or rejected because I am absent too often for work - then I have affected his soul. And a soul has eternal, permanent value. I needed a reordering of priorities, and quick. It is way too easy for all of us, living in this break neck paced world, to get sidetracked and focus on the things which have no permanent value.
   Vacation State of Mind Answer: Stop it. Stop working so much.
   Make an active decision to be different than everyone else. Americans suffer from more chronic disease than any other industrialized nation. Add to that insult we have the longest work week, the least amount of paid vacation and a maternity leave policy that rivals third world countries. Think there's a connection?
   We can change. We can heal our country, our families, and our Self if we choose to work smarter, not longer or harder.
   Start by only taking on projects with eternal value or meaning. I am now in the (hard-core and difficult) process of making that seismic shift in work ethic. Yes, it may mean (but not always!) reduced income and learning how to say "No" to people and opportunities.
   I am a health care "healer" by profession. A physical therapist, a professional yoga therapist and educator, and a performance artist (music heals perhaps better than PT or yoga!). But as a healer, I have recognized that I am not doing the most permanent good on earth if I am healing others at the expense of my family's (and my own) health. Be the change you want to see, and do it today, in the words of Gandhi.
   
   
3. Act (and react) Positively.
   Problem: Drivers with road rage who won't let you merge, rude clerks (or airline attendants!) who offer poor customer service, children (or adults!) who bully others, coworkers with self-centered ambition, friends or family who have lost their sense of priority in life or have self destructive behaviors...the list goes on. Of course you must realize that these people are not just OTHER people, they are also YOU.
   Vacation State of Mind Solution: Choose the proverbial "high road" in stressful situations. It is not just how we act, but also what we say that matters. Both your words and deeds will echo through eternity, to borrow from the words of Russell Crowe in the film Gladiator.
   Choose to act and react positively. If you know you have "volcanic tendencies" when pushed into a corner - take a more proactive approach. When stress is "in your face," take 5 (or at least 1!) long, deep breaths before you act.
   Think back in your life to hurtful words from others which have settled into your soul like a damaging, deep scar. You don't want to perpetuate those words.
   Act wisely by being slow to act and speak. Breathing is key. Poor breathing habits amp up your nervous system, causing the "fight, flight, or freeze" process to take over. Here's a free breathe practice - to get you started on your permanent vacation.
   

*First photo: My presentation at the 61st Annual National Athletic Trainers' Association Convention. See more here.
*Second photo: Visiting the Liberty Bell, cognizant of its importance, what it represents, and how it can all help us on our path to peace and self-liberation.

How to Stay On A Permanent Vacation

Hello Dear Readers,

I am bound for Philadelphia, so I am taking a vacation this week - but not really.

You will find me vacationing, not in Philly although there are some great sights to see there, while making a "first ever of its kind" presentation to a national audience. I'll be speaking on the unique methods that medical professionals can use to employ medical therapeutic yoga in athletic training and rehabilitation settings.

Turns out, last year The National Athletic Trainers' Convention invited me to speak on the very topic I have been practicing since 1995. So this Thursday I'll be in vacation mode while presenting: Complementary and Alternative Medicine in Practice: Using Evidence Based Yoga to Evaluate the Athlete.

For those of you who have a professional interest in my work you can find me here:
Location: NATA Annual Convention June 24, 2010 Thursday, 7-9 am Philadelphia, PA
Presentation: Complementary and Alternative Medicine in Practice: Using Evidence Based Yoga to Evaluate the Athlete
Author: Ginger Garner MPT, ATC ERYT-500, PYT, Founder & Executive Director of Professional Yoga Therapy
Assistants: Terersa Donahue, PTA, PYT, and Eleanor Liebson, OT, PYT

Otherwise, what's your take home message?

A vacation is a state of mind. Although I did just return from a much longed for but surprisingly last minute vacation with my husband, I am working on remaining in this "vacation state of mind" as long as I can sustain it. (kind of like trying to stay in a meditative, calm, serene state long after your meditation or yoga class has ended).

You know, it's tough work staying this relaxed all the time - trying to stay in vacation mode - but it is working! But now faced with making this presentation, I am going to have to take the commitment level up a few notches. It will be rather hard to stay in my "vacation state of mind" while making a first ever presentation to a huge group of medical professionals - an ever intelligent but also healthily skeptical group of human beings (this won't be easy for me to do).

However, I am committed to the task. After years of trying (sometimes succeeding, sometimes failing, but always picking myself up, dusting myself off, and trying again) to stay on the Constant Prayerful Meditation Wagon, I realize that I don't need to wait for years to get on the Constant Vacation Wagon. I just need to go there in my mind, and realize that, in the words of Jon Kabat-Zinn, "where ever I go, there I am."

In other words, I don't have to be touring a cathedral in Europe (my kind of vacation) or lounging on the white sands of some distant Pacific island (not as enjoyable as Europe for me) to be able to relax, renew, and restore. I just need to flip the "vacation" switch in my mind.

So here it goes - this week I am working in the trenches of the "healing arts field" 7 days in a row. The first part of the week I gave my all in "administering the healing arts" through back to back vocal performances at concerts in North Carolina. The latter part of the week will find me trying to do the same but through a very different channel - physical therapy, athletic training, and medical yoga.

I am determined, though gently and steadily, that I will retain the joys of touring that Cathedral in Europe (yes, I actually did do that two weeks ago on my real, physical vacation) or eating a great Italian meal in Tuscany (jeez, it has been 12 years since that vacation) - no matter where I am.

So when you get mired up in the drudgery of your work week - remember that you can choose to be determined too. Take yourself where ever you must travel in your mind in order to stay present, focused, pleasant, calm, and content. Whichever imagery works best for you, whether it is a "Vacation State of Mind" or a getting on the "Constant Prayerful Meditation Wagon," remember that at any time, any place, and in any circumstance - you have the power to source those deepest feelings and memories that bring you great joy, great healing, and a great inner (and outer) peace. I believe that is yoga's greatest gift.

*photo was taken just outside the Bath Abbey, in the square, two weeks ago. Bath, England

Two (more) Ways Yoga Can Make You A Better Parent

A few weeks ago I was invited to write a guest blog about yoga and parenting. Read the full blog here.

Here is a continuation of my blog on yoga and parenting, with two (more) ways yoga can help us all be better parents:

Two More Ways that Yoga Makes You A Better Parent

1. Don’t underestimate the importance of your breathing habits.

I have seen many mothers whose previously calm demeanor and good breathing habits BC (Before Children) mysteriously vanished into thin air AC (After Children).

Why is this?

Today’s women have fought (hard) for their autonomy and independence. In addition, families are more mobile than ever. However, the deserving achievements of this modern movement (remember it hasn't even been 100 years since women could vote) has left women (and families) with a very flimsy infrastructure – which means we tend to have poor support systems. Most women, myself included, underestimate the importance of the statement “It Takes A Village to Raise A Child.”
Even someone like myself, who has a master’s degree from one of the top physical therapy schools in the United States and specializes in women’s health…was on the edge of sanity after going for weeks with little more than 2 hours of sleep a night with 2 children in diapers, a corporation to (still) run, and with no family in the area who could help.
The nugget of truth here is that women are busier than ever and oftentimes with less support than ever. When women enter or re-enter the workplace after childbirth, they keep 75% or more of household management duties, in addition to their new role as a mother. In addition, the American workplace has proven to be the one of the least "parent" friendly of all developed countries.
All of these stressors can easily lead to depression and poor parenting choices. Postpartum depression always lurks right around the corner – for all women – regardless of their socioeconomic status or education level.
However, good breathing habits have been proven to help battle depressive symptoms. Read my previous blog on improving mood, coping skills and preventing/managing depression with good breathing habits. Learning good breathing habits can ward off depression, improve quality of life, increase energy, and stabilize mood - which all leads to better parenting.

2. If you do not have a mediation practice, start today.

Meditation is called different things across the globe – Meditation, Devotion, Prayer, Quiet Time…the list goes on. However, anyone can practice meditation without conflicting with their spiritual roots. Read my previous blog on how Yoga must be recalibrated to fit the 21^st century mother. This post will teach you how to practice a “savasana” (sha-vah-suhn) or corpse pose, which will help facilitate a meditation practice.

Tip: Create a Sacred Space. I have friends from all different spiritual traditions - Hindu, Christian, Jewish, Muslim, Jain, & Buddhist. They all have one thing (well way more than that) in common – they all have a meditation practice that honors their spiritual belief system. I encourage you to create a Sacred Space to help you meditate. It may be as simple as a converted closet or elaborate as an entire room with an altar or table holding your inspirational quotes, Sacred texts, readings, poetry, figures, as well as everything you need to meditate (which could be as simple as a cushion on the floor or elaborate as a cushioned chair, bed, or other props to help you be comfy).

This Space will not only remind you to mediate, but will make it easier for you to do so. It can also be your own personal chapel – a place to recollect yourself and remind yourself of what is most important to you. I go to my Sacred Space daily, if even for 5 minutes. I actually created 2 rooms and a third small space – because I need physical reminders to keep me accountable – and to help ground me and remind me of my ordered priorities.

These are the last 2 Tips in my Yoga and Better Parenting post. I hope you have been able to glean something of worth for your Journey of Parenting. Remember in the words of revered Afghan poet Rumi: In the end, we will be forgiven for forgetting that what we really want is Love's Confusing Joy. Gamble Everything For Love.

*Photo is of a "Mommy & Me Yoga" photo shoot (and one of his first official yoga practices) with my second son.

Redefining Yoga Practice for the 21st Century Mother

American moms are busy. They are masters of multi-tasking and conflict management - think communicating with a tantrum throwing toddler (or two) while trying to finish a work related phone call or trying to pick up your dry cleaning or pay bills? (ouch, I'm having flashbacks).

Further, women are having children at older ages and they are frequently shouldered with caring for aging parents - while raising younger children. This is a unique multi-generational issue that no other generation of women has faced in history. Add to that - most women are keeping their careers and having children too - they are trying their (our) best to 'have it all.'

...Now after that packed introductory paragraph, let's take a collective exhale - just writing about American moms wears me out.

But moms listen up! You, more than anyone else, need yoga. However - you need more than "status quo" yoga. Now you might ask, what does that mean?

Let me give you a background first:

In yoga, there are 8 limbs of practice.

• The first 2 limbs lay out guidelines for good communication with each other, the planet, and ourselves (think "The Golden Rule").
  
• The next 2 limbs, the breath and postures, are what Americans mistakenly consider as "yoga."
  
• The remaining 4 limbs nurture personal freedom from the material world through practicing non-attachment, concentration, and meditation - finally reaching super-consciousness. This last limb of consciousness - called samadhi (pronounced sah-mah-dee) - is the pinnacle of aspiration in yoga - to have self awareness, self-restraint, wisdom, humility and compassion.
  
• We all could stand to benefit from the 8 limbed practice, no matter what our spiritual belief system. The world needs more patience and compassion, and less ego.
  

Self awareness and wisdom sound great. But...

...how do 21st century mothers get "super-consciousness" through an ancient practice that has been resided over and passed down through the ages by, let's face it, mostly men?

A redefinition of yoga practice for modern mothers (and women) - is long overdue.
I am a mother. My sons are 20 months apart and the oldest has just turned 4. During this time I have started and grown a business, kept my local clinical practice, written 6 continuing education courses in medical yoga therapy, and have managed to keep my sons out of full time daycare (a personal mission for my husband and I). I have also had to contend with serious family illnesses, 3 family deaths, my own emergency surgery, and coping and helping my son through major surgery for birth defects and therapy for developmental delays. But don't get me wrong. I have no right to bragging rights here.

Like most American men and women - I simply try to do my best in raising the next responsible generation, be a good citizen of planet earth, and love my family. My children are among the approximately 42 million born annually in America who will lead our country (and help pay for everyone's social security). As a side note - Anyone without children should respect the contribution that American families with children are making to raise up the future of this country.

But rather than boost my own ego (which is of no value), my own story is simply a testament to the challenges that a 5 year journey can bring in the life of any mother (or father). Now we get to the real substance - my life challenges are exactly what has put my personal practice of yoga to a real test.

Greek philosopher Plato said, "necessity is the mother of invention." My life challenges, and similar stories from fellow mothers, have allowed me to help create solutions for the real and immediate needs mothers have in the 21st century. One of them, through this blog and my work as an author and educator, is helping women find solutions for being fit and fearless.

Gender Biased Yoga

Too many times, women are required to take on the shape and ethic of a gender driven society. Men have typically (and according to recent research, still do) hold most intellectual heavyweight positions in this world. In fact, men have even dominated the practice of women's health care for a century. Thankfully, this is rapidly changing as more women take (back) the practice of caring for women in many fields - such as medicine, pregnancy, and birth.

However, the realization begs to ask - how much of yoga was meant for or created by men? Historically, women were not allowed to read, write, create music or art, hold office, vote, or even work outside the home or have legal custody of their children. For certain, they did not have time, nor the luxury or right, to be involved with the creation of yoga philosophy.

The reality is, women have and still are the primary caregiver in families. Author Ann Crittenden wrote in her 2001 best seller that women, even if they worked full time outside the home, were still doing 75% of household management and were the primary caregiver for their children. Women have a unique biological position of influence, but our fight for equality has not yet achieved its goal - we are still functioning under a patriarchal system - where women can be equals (almost) but only if they play by the workplace rules set by men. Women are expected to function in a gender biased society - one created for men's biological position.

Women's bodies undergo massive changes during their lifetime, especially if they decide to bear children. Yet, women are expected to take little to no break and are punished if they do not accept the work ethic of their male counterparts. America is one of the two last developed countries without a paid maternity leave policy. America ranks ranks dead last with other countries like Iraq, India, Sudan, and Zambia in their maternity leave policies. Even Afghanistan and Cuba have better maternity policies than the US. This poor maternity policy also affects fathers. Other countries have paternal leave policies - which allow both mothers and fathers to have paid time off. A paternal leave policy would certainly help strengthen the family unit and increase the number of parents returning to work after welcoming a new addition to the family, as many studies show in other countries with a paid paternal leave policy.

My point is not to berate men or country, but to emphasize the plight of mothers (and fathers) and the need for improvement in mother's rights. So how does this fit into the need to redefine yoga practice for mothers?

In an historically male dominated society, we cannot expect even something as benign as yoga to "fit" mothers. It must be tailored to women's specific biological and cultural needs. For example, rates of infertility are soaring - women are trying to ready their bodies for children but it is difficult when women are still trying to "fit" into men's biological roles. Women's bodies are not capable of doing that, just like they are not suited to "fit" into an historically male dominated system of yoga.

So how do mothers begin to redefine yoga practice for the 21st century?

During my own pregnancies, my background in fitness and yoga prescription for women's health came in handy. I knew that my physical body required change from my yoga practice. I embraced that biological fact, instead of fighting it. I documented my 5 year journey and am now currently working on the book which will help women stay fit through pregnancy and birth - download a free excerpt from my upcoming book, Fit & Fearless, via my last blog.

Step One.

1. Recalibrate your Savasana.
   

You might say "huh?" if you are not already familiar with yoga. No sweat. You do not have to know the word "savasana" (pronounced sha-vah-suhn), or anything about it, to aspire toward super-consciousness, self-awareness, and compassionate living (that is, living your yoga).

About 2 weeks ago I asked my husband to take the boys for a walk so I could regain my sanity. He obliged, and so I do what I always do when I have a free 30 minutes or so - I seek out the comfort and transformative power of my yoga. It is there where I shed my ego and get perspective on my life. I have come to know my Self through the thousands of hours of meditation and devotion I have put into over 15 years of yoga practice. Mind you, for those of you with strong spiritual underpinnings - while yoga is NOT a religion, I find it works best when I combine it with my own spiritual roots - so yes, when I have that 30 minutes of free time - I combine my attempts to strive toward enlightenment and wisdom with my spiritual devotional time. Yoga should only bring you closer to your own spiritual path.

So as my kids clamored out the door in a fit of excitement and shouting while my husband ran to catch up with them - I also RAN, not walked, but instead to my yoga mat.

After about 25 minutes of practice, I looked up and realized I only had 5 minutes before the beautiful circus returned. Plus, I still had to take a shower and be at full and ready attention for the troops triumphant return.

I was sorely disappointed because I knew I did not have time to finish my practice with the traditional "savasana" or corpse pose, as it is called. Corpse pose is a traditionally taught as "The Mandatory Finishing Pose" for closing each yoga practice.

So, I tidied my yoga area, and swiftly sprinted up the stairs to get ready for their return. Just about any mother knows how to take a "sprint shower," - that is a super-quick, speed of light, quasi-clean up method of bathing that moms take when their kids are young and are either a) sleeping but you don't know for how long or b) old enough to be okay for 5 minutes alone (but not a second longer) and are within your earshot and/or eyesight. For many, it's the sprint shower or no shower. So I took it.

However, I approached my "sprint shower" differently on that day. I have pondered and pitied myself for several years now, that I could no longer take the luxurious 10 minute corpse poses that I used to in the "pre-kid" days. When my children were newborns, I could still practice this pose while nursing them - but as they quickly became more interactive - my yoga and corpse pose time were whittled away. Until I frequently and ultimately realized - just like this particular day - I had either had a) no time at all for it or b) to practice it while my kids were crawling over me or while listening to Elmo or Barney's voice sting the joyful silence from some toy or TV program.
So for all you mothers out there who practice or are new to yoga, I feel your pain. Yoga must be recalibrated to fit the 21st century mother.
Redefine Your Corpse/Relaxation Pose.

• 5 minutes can be golden. I treated the 5 minutes I had as if they were going to be 15, so I decided that sitting in a bath instead of standing for my "sprint shower" would go the farthest to substitute for relaxation pose. Try anticipating the 5 minutes you DO have as luxuriously as you would an entire afternoon at the spa or at least - a yoga class with no kids in it. I know, its tough, but if I can do it - so can you.
  
• Do not subscribe to any yoga practice "just because" a guru said you should. A yoga practice should fit you, as a woman or mother. Women should be helping women find the best yoga practice. The classic finishing pose of a yoga practice - does not have to be and sometimes cannot be - what the ancient yogis defined it to be.
  
• Reaching super-consciousness can be found in many ways, and not just through a physical yoga practice or formal meditation.
• Recalibrating yoga practice for the 21st century applies to more than just mothers. For anyone saddled with the beautiful burden of raising young children or caring for the elderly while simultaneously managing a household, a career, and life, count yourself blessed. Your life challenges can and will make you a better (not a bitter) person.
  
• Adversity introduces a (wo)man to him/herself. Changing my finishing pose to meet my needs - on that day - and on many days for the last five years - has created a much needed attitude shift. Now I do truly approach adversity as opportunity.
  
• Ditch the rigid schedule or practice. As a longtime "pre-kids" yogi, I kept a structured yoga practice. I never skipped a day, and I practiced the most rigorous form of yoga practice, Ashtanga Yoga, typically 1.5 hours a day. I also logged a cardiovascular practice of running/walking 25-35 miles a week. I also suffered from stress related illnesses and injuries, infertility, and weight issues during that time. I have now wisely learned that my season of life requires a different yoga practice, and a different savasana.
  
• The path to "samadhi" or super-consciousness, should evolve - and can be found other ways than rigidly adhering to the formal finishing pose, or any rigid practice, of yoga. Each season of your life should bring a different yoga practice. Likewise, each season of the year should bring a different yoga practice. Find a yoga teacher or therapist who can help you achieve that and think "outside the yoga box." A 5 minute "sprint shower" bath, 5 minutes of deep abdominal breathing in your office chair at work, or seeking out or receiving the healing and amazingly transforming hugs of your children, are all ways to redefine your yoga practice - to fit you.
  

I challenge you, as a mother or caregiver, to shift the paradigm of your mind/body fitness and wellness routine - to fit your life and the needs of your family. If you don't have one, today is the perfect day to start. You can begin with deep abdominal breathing.

Sticking to a rigid, unforgiving regime or schedule may not be the best fit for the health of you or your family. Forgive yourself for missing a day of yoga or meditation, take a corpse pose in the bathtub instead of rigidly sticking to your yoga mat, and in doing so you open yourself up to receive the most amazing super-consciousness of all - the power of Love.

That day, my redefined "savasana for a working mommy of two toddlers," became my most transforming savasana yet. I felt enriched with wisdom to be a better spouse, mother and spiritual creature. I affirmed and strengthened my voice as a woman and human being. Lastly, I can share my story through this blog, and provide hope to you, as a therapist and healer. Starting or continuing your yoga practice as a mother or caregiver - does not have to fit any preset mold. Yoga should fit You.

*photo was taken 5 weeks after welcoming my second son into the world. A time when my yoga practice was needed more than ever, but required remarkable adaptation and redefinition.

Living A Balanced Life - Ginger's Latest Speak

February 12, 2010 Update - Two posts featuring Ginger were published today on attaining balance - physically, socially, relationally, and spiritually, and emotionally.

Guide to Great Posture - interview of Ginger about postural tips

How I Manage Work/Life Balance - guest blog by Ginger published by National Association of Mothers' Centers in Washington D.C., founded by Pulitzer Prize nominee and advocate for mothers, Ann Crittenden

Easy Self-Massage for Boosting Energy & Exercise Results

Ayurveda, the Indian system of Yogic medicine, has long supported that marma points are vital areas of energy in the body where two major systems meet - blood vessels and bone, nerves and ligaments, tendons and their blood supply, for example.

The word "marma" means hidden, or secret. Marma massage (similar to acupressure) is an ancient practice, as is Marma Puncture, which is akin to Acupuncture in Traditional Chinese Medicine. Damage to certain marma points consequently, by accident or mortal combat, was documented to result in severe injury and sometimes even death. As a result, marma and acupressure/puncture points are held in high esteem and are well respected as powerful entry/exit points for administering healing modalities in eastern medicine.

In our culture, you do not need an expert to enjoy the benefits of marma massage. In fact, it is possible to do marma massage on yourself. This type of self massage in Ayurveda is called "abhyanga." Some of the benefits of marma massage include reduced pain, stress, tender or trigger points in the muscle, and improved energy, breathing, digestion, and mood. Self-massage is easy, does not take long, and can reap a wealth of benefits. When you don't "feel like doing your yoga or working out", self-massage can get you back on the wellness wagon.

Today I am giving you a free self-massage program, complete with the benefits of self-massage. Please note that you must consult with your physician or health care practitioner before starting any fitness or wellness based regime, such as this one.

Download your Free Marma Self-Massage for the Lower Body. Try it today!

*Photo from Ayurveda Posters.com - you can purchase this marma poster shown, in smaller format, here

Stillness This Season

How do you find a moment's peace during the busiest (and unfortunately the most consumer driven!) time of the year?

Recently, a student of mine wrote a poem and sent it to me. She wrote, inspired by the progress she had made during the brief time I worked with her using Elemental Renewal. Through our work she rediscovered her strength, discipline, and appreciation of a slower and deliberately minimized approach to living, breathing, and moving.

Here is the poem she shared with me.

Stillness
K. Hudson
written on Emerald Isle, NC
November 7, 2009

Let me let the stillness be.
Let me let the "me" by "Me."
In face of You sometimes I flee,
rushing, doing, busily.

Let me let the stillness be.
Let me slow and breathe and see.
Let me feel my hand touch Me.
Let my heart rise and break free.

Just who is it that must allow?
Who bars the way, the path, the how?
Who uses fear to bend and bow?
Is it me who blocks the Now?

Let me let the stillness be
I choose then Now to trust, to see,
accept the fear, embrace that Me.
I love and let You. I am free.

And when I let you work in Me
I finally let the stillness be
And in that Being then I see
In the stillness, You are Me.

~ ~ ~ ~ ~ ~ ~
Her poem is an impassioned plea we should all hear.
Stop and Be Still. Know the reason, whether or not you believe, that we celebrate this Season. It exists and persists to spread Hope, Compassion, Grace, and above all, Love.
Share Joy with someone today. Because we are all intertwined, when you Embrace others, you yourself will be Embraced.

Part Five: Get It! Instant Energy and Mood Lift

Click here to download Part 5 in the 5 part series on how to improve energy and lift your mood in less than 3 minutes a day!

Don't forget to download the rest of the week's routine!

Part Four: Get It! Instant Energy & Mood Lift

Click here to download Part 4 in a 5 part series on how to improve energy and lift your mood in less than 3 minutes a day!

Don't forget to download the rest of the week's routine!

Part Two: Get It! Instant Energy & Improved Mood, Part 2 of 5

Here it is ladies! Part 2 in a 5 part series on how to improve your mood and increase your energy in less than 3 minutes a day.


Don't forget to download yesterday's program as well. A quick and easy one page "how to"!

click here to download your free copy