Coming home to myself, my postpartum yoga journey

I’m so excited to have my friend Karmen Morales Sanchez as a guest blogger today! Karmen and I first connected at a small Naples yoga studio back in 2013 where we were both teaching. Karmen is now a Mom to two adorable little boys, and is going to share a bit about her journey back to yoga.

From Karmen…

My postpartum yoga journey has been a coming home to myself in many phases.

It was when I had my second child that my yoga journey truly evolved. Sure I always had to modify my poses while pregnant, and I had to ease back into my practice after my first born, but my practice then remained greatly the same.

Fast forward to parenting a neurodivergent toddler, and nursing a second baby - my body, my nervous system and my soul where BEGGING me to do something different. None of my previous practices, anchors, and tools were working. And to be honest, the last thing I wanted to do was Yoga…yoga as I knew it anyway. I dabbled with HIIT workouts mainly bc my body wasn’t losing the weight as fast I wanted it to (I know I know, but we yoga teachers are not immune to body image complexities). But my body said a hard no to that as my cortisol levels would spike and I would swell up like a big achey balloon. I hit a wall. 

It was around this frustrating time in my life that I spoke to a long beloved colleague of mine and I remember her casually saying “oh I remember those early child days - restorative yoga was all I could handle.” .

Suddenly it clicked. I’d spent years avoiding restorative bc “it wasn’t for me.” However, in those moments….it was the ONLY thing that WAS for me. When I accepted and adopted restorative yoga as my main practice, my body began to unwind. Literally and figuratively. As I allowed my body to have what it desperately needed, I began to come home to myself. My body was still mine, but it needed a different kind of support, and a different kind of love now. My postpartum yoga journey became (for the first time) a true practice of meeting myself where I was (mentally/emotionally/physically) on the mat. Some days it looked like 5 mins of legs up the wall, some days a chest opening Jason Crandell restorative session, some days yoga nidra while my children napped. I learned from new teachers, and as my Yoga dogma lifted, so did the layers of pain, anxiety, and tension.

Listen, raising children is hard. Raising special needs or neurodivergent children is sometimes harder. Having to go back to work, or missing your job to become a stay at home mom - it’s ALL hard. Yoga teaches us to focus on what we CAN do, one breath at a time. That’s what my practice has finally become. I’m finally back (three years postpartum) to my original hatha style - but it took three years for my body to desire it again…and that’s ok! As a Mamá my biggest gift from yoga has been to truly cling to the phrase “right now it’s like this, and that’s ok.” (Which I also, totally credit my dear friend Lauren Wessinger for). 

A few of my favorite classes and teachers currently are…
Lauren Wessinger , Catherine Allen (peri and postnatal yoga) and Forrest yoga.

Follow Karmen on Instagram @karmenyoga

World Wellness Weekend Recap!

I can not believe that World Wellness Week is already over! I have been co-hosting this event in collaboration with the Edgewater Beach Hotel for four years now, and this was definitely our biggest and best World Wellness Weekend yet! We had 45 yogis sign up for the event, and although a few couldn’t make it last minute we still had an incredible turnout!!

This weekend is always so special because communities all over the world come together to offer free wellness events and classes to their communities. I just love this!

This year I led a 75-minute beach yoga class and a guided meditation, and Edgewater Beach Hotel served up green smoothies after class!

Our next big collaborative event is in January for Paradise Coast Wellness Weekend, and we have some incredible things lined up for all of you! Details coming soon.

World Wellness Weekend - Yoga & Meditation Class

World Wellness Weekend is quickly approaching, and I hope you will be able to join me!

This is one of my only LIVE in-person events left for this year, and it’s going to be a good one.

For the last four years I have collaborated with The Edgewater Beach Hotel for this event; we love bringing wellness to our community. Naples is the happiest & healthiest city in the United States, and this is one of the reasons why…we love wellness!

This year I am hosting a 75 minute guided meditation and yoga class, and grab and go smoothies will be served after class!

This is a free event, but you must RSVP.

Simply click HERE to register for the event!

Saturday September 18th from 9:00a - 10:15a at the Edgewater Beach Hotel

Photo By Jontel Chere

How to Perform Seated Cat-Cow Pose

The yoga postures cat (marjaiasana) and cow (bitilasana) are two of my favorites, they feel incredible on my spine and help to loosen up the muscles of my back. If you are one of the 16 million Americans struggling with chronic back pain, I would high recommend adding cat and cow into your daily stretch routine. These postures have also been said to be incredibly beneficial for posture and balance.

For many individuals it is near impossible to get on the floor and into a table top position to perform traditional cat/cow due to a variety of reasons. To make these incredibly beneficial stretches more accessible I am going to demo them seated for you! As you can see in the pictures below I am performing seated cat/cow. On your inhale you will look up and arch your back, opening your heart to the sky and lifting your chin, and on your exhale you will round your back and bring your chin towards your chest.

Please note that these postures (as with all yoga postures) they may look slightly different in your own body, be gentle with yourself and move in a way that honors your body today.

The beautiful thing about yoga is that much of it can be done in a chair, or using a chair for assistance. For quite some time I taught chair yoga, and it was one of my favorite experiences. I hope you enjoy the variation on the stretches below.

If you have any questions about these postures, or chair yoga please comment below and let me know!

Photos by Jontel Chere

Global Wellness Day 2021

For the past four years I have had the privilege of participating in Global Wellness Day in partnership with Edgewater Beach Hotel. This year we are hosting a beach yoga class, and a grab and go smoothie bar after yoga at the Edgewater Beach Hotel!

Global Wellness Day is Saturday June 12, yoga begins at 9am and will last one hour.

The yoga class is open to all levels, however some experience is recommended.

Beach towels will be provided for yoga, please bring water, spf, and anything else you may need.

Space is limited for this event and you must RSVP - email jennifer@leanandgreenbody.com with question, or click HERE to register.

Photo By Jontel Chere

Beach Yoga in Naples, Florida

I am thrilled to continue my partnership with the Edgewater Beach Hotel here in Naples, Florida. The Edgewater Beach Hotel is a top destination for wellness and relaxation in the healthiest & happiest city in the United States!

Join us weekly for beach yoga every Saturday from 9a-10a.

This class is open to our Southwest Florida community, although you must pre-register.

To sign up for class send me a message to reserve your space!

Class is open to all levels, however some experience is recommended.

Class is $10/person and free valet parking is available.

Photo By Jontel Chere

On the rare chance it does rain, we will hold class indoors in Edgewater’s new yoga studio!

Feel free to reach out with more questions!

Beach Yoga Retreat in Sunny Naples, FL

Naples, FL has been ranked as the happiest and healthiest city in the United States for years now, and it’s no wonder why. The endless beaches, sunny weather, and array of healthy restaurants lead to a very active outdoors lifestyle. I am so blessed to call Naples home, and am thrilled to invite you all to visit this May!

Edgewater Beach Hotel and I are hosting our annual beach yoga retreat May 16-19, 2021!

Relax, recharge, and renew with us beach front in this spring.

Enjoy daily yoga, meditation, prompted journaling exercises, paddle boarding, paddle board yoga, and so much more!

We always have such a wonderful group, and the women who have already signed up are incredible and inspiring. This is by far my favorite event of the year, and leads to so much change in four days. The transformations I have seen come from this retreat are magic.

Click HERE to see what past guests are saying about their experience.

For more info on the retreat and what to expect click HERE.

Space is limited, and the retreat is currently 40% full so don’t miss out on this beautiful experience. To book your retreat click HERE.

Photo by Jontel Chere

Wearable Weights

I recently had the opportunity to try out Wearable Weights - and all I can say is WOW!!

This local female owned company is awesome! These two are a powerhouse and I can not wait to see this business boom. They are still new to market and are finalizing their ideal clientele, but there is a ton of potential here.

I initially met up with Jen & Vicky after we all became IG friends (favorite part of social media) and decided to grab coffee. As you all know I love supporting local small businesses - especially female owned. I loved meeting Jen & Vicky IRL and from there we decided to do a collab for all of you!

I will never promote or blog about a product unless I 100% stand behind it, and I do really love the product they have created. Wearable Weights is such a versatile product that would be beneficial for the busy mom, the weekend warrior, the 9-5er and even fitness pros. Their product has been featured on Well & Good and Pop Sugar…yess ladies! So awesome.

Alright already…so what are Wearable Weights?!?

Instead of carrying hand held weights around with you when you are walking or pushing that baby stroller… you literally just slide these weighted sleeves up your arms (or on your lower leg) and add an extra few pounds to your typical walk. Such a smart idea!

These weights can be worn on arms or legs to add a little muscle toning and endurance to your daily activities. Or you can wear them in addition to your typical workout…weighted pilates anyone??

Life gets busy and some days our workouts just don’t make the cut…that’s where these weights come in! Simply slide them onto your arms or on your lower legs and go about your regular day. Once you take them off you will definitely feel the difference, and without even noticing (too much) you got a mini workout in.

Unlike many of the ankle cuff or wrist cuff weights these weighted sleeves do not move during your workout or daily walk. Super helpful!

Check out Wearable Weights HERE and use code LEANANDGREENBODY10 for 10% off your order!

My only tip is to make sure you select the appropriate size…read their sizing guideline HERE

#gifted

Morning Yoga Flow

Earlier this week I discussed my new updated morning routine…check it out here! 

I thought it was only fitting to add in a powerful morning flow this week too.

Movement in the morning is everything to me. It wakes my body and mind up and gets me ready for the day ahead. 

Plus I secretly love getting my workout in early…not only does it boost my metabolism for the rest of the day…but I don’t have to worry about squeezing it in later. 

Are you a morning workout person? Comment below and let me know!

Hope you enjoy this powerful 20 minute vinyasa flow “Hello World”

Yogi: Sierra Baldwin

Lunchtime Yoga Flow

In need of yoga but don’t have time??

No worries! I created this 20 minute lunchtime yoga flow just for you!

Enjoy!

20 minute lunchtime yoga flow

In need of some yoga??

Are you in need of some yoga, but have “no time” to actually practice.

Check out our newest 20 minute powerful vinyasa class on You Tube

This class is sure to help your get your sweat on, work your core, and completely zen out all in 20 minutes.

Our 20 minute powerful vinyasa class is perfect for the busy mom or over scheduled entrepreneur.

We could all use a little more zen in our lives.

A new You Tube video release every Thursday! Subscribe to the Lean and Green Body® You Tube channel so you never miss one!

YouTube Classes

Check out the latest from Lean and Green Body® on YouTube!

60 Minute Vinyasa Flow

20 Minute Gentle Yoga

478 Breath

20 Minute Yoga For Runners

20 Minute Restorative Yoga

Benefits of Yoga for Kids

There has been a tremendous amount of change over the past few weeks and months, and we are not the only ones who feel it…kids feel it too. Their lives have been turned upside down, school is out until summer, they can’t see their friends, and now they are home driving you crazy. Kids do not intentionally mean to drive you nuts, or be in your space when you are taking a conference call, they are adjusting and doing the best they can. They may not always have the words to communicate how they are feeling, or the wherewithal to truly understand what is going on…but they feel it. They also feel your energy, and the energy in the house…let’s try and be positive role models and examples of how to handle difficult situations.

Now is the perfect time to begin a yoga and meditation practice with your children. Perhaps you are already practicing at home, and maybe they are beginning to jump into your practice - awesome! Yoga, meditation, and pranyama are excellent tools for children to use to handle the “new normal” now but also to take with them when they go back to school. It has been said that children who practice yoga and meditate are able to concentrate better in school and have less anxiety around testing taking. I feel like all schools should be teaching kids yoga, these are tools children can use for a lifetime.

Benefits of yoga for kids:

Increased flexibility

Increased strength

Increased coordination

Better body awareness

More relaxed mood

Calm energy

Increased concentration

Less anxiety

Yoga for Runners

With all the gyms closed due to COVID-19, I have taken up running again. As a former runner I love the “runner’s high” you experience after a good run, endorphins pumping, sweat dripping down your face … I love it. As I ease back into running again, it has been so important for me to balance it out with yoga. I filmed this class specifically for runners… or anyone with tight hamstrings and tight hips …and it has been a life saver to me right now.

Click below to check out my 20 minute yoga for runner yoga class!

If you enjoy these videos please “like” them and subscribe to my channel!

Thank you!

A Home Practice is More Important Than Ever

We are in the midst of the COVID-19 pandemic, our schedules have dramatically changed, and we are all working to navigate this new “normal”. It is more important than ever before to establish a home yoga practice. A home yoga practice can be a difficult thing to establish and commit to for several reasons. We often seem to get distracted during our home practice, and can find our eyes wandering during warrior 1, eyeing that pile of laundry that needs to be done. Oftentimes during our home practice our children or pets need us, the phone rings, or you suddenly feel as though you have done enough…after only 15 minutes. A home yoga practice is not easy, and took me years to fully establish - and is still something I struggle with some days. I am one of those people who would always get distracted during my home practice or prioritize everything else in my else except my practice… has anyone else done this??

My home yoga practice changed when I set a schedule and a space for yoga in my daily routine. I practice in the same space everyday, and close the door. I turn my phone on “do not disturb”, and do not think about the emails piling up in my inbox until my practice is over. I always come out of savasana feeling amazing, and it is typically the best thing I have done for myself that day. As women it is difficult for us to prioritize ourselves, we tend to put everyone else needs before ours. It’s not healthy, and one of my favorite quotes says it best “self care is not selfish”. One way in which I feel I have overcome this feeling, and am able to gift myself this time is getting up before the rest of my house is awake and sneak into my “yoga space aka my office” and practice. If I have an early meeting… or let’s be honest if I want to sleep in on a Sunday… then I make sure to schedule some time in for myself later in the day to practice.

My home practice helps me to breathe, to let go of whatever stress has popped up that day (and as a small business owner let me tell you there is always something), and to simply tune into my breath and just be. It allows me to step back from the craziness of life and be present, even if it’s only for 60 minutes, I am able to be fully present and connect with whats really important. My yoga practice keeps me grounded, and allows me to be productive in my work day and allows me to give more fully to my family because I have already nourished myself and my soul.

The COVID-19 has most of us quarantined at home all day, many of us with children, partners, and pets. There is plenty of room for anxiety and stress to creep in. Instead of inviting these negative thoughts to take up space, I encourage you to push them out with yoga and breath. It’s not going to be easy, in fact right now may be the toughest time to start a home practice, but I promise you it will be worth it.

Free 60 Minute Yoga Class

In times of uncertainty and stress yoga has always helped me through. Yoga is a powerful tool to help us navigate through this time of self quarantine, isolation, and the coronavirus pandemic. 

Since most of the yoga studios are closed nationwide, I will be offering a variety of yoga classes and meditations on my YouTube channel for you to enjoy in the comfort of your home. 

Click the link here to subscribe so you ever miss a video!

Free Yoga at Athleta

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Beach Yoga in Paradise

Join us every Saturday from 9:00-10:00am at Edgewater Beach Hotel for beach yoga!

All levels are welcome.

Towels & bottled water will be provided.

Free valet parking.

Cost: $10/ per person

May 2020 Yoga Retreat

Our next yoga & wellness retreat is May 2020!!

Join us for yoga, paddle boarding, meditation and much more!

Let go of the daily grind, and reconnect to yourself. 

See what our October 2019 retreat guests had to say. 

Space is limited, don’t miss out!

Reserve your spot today.

The early-early bird special is 25% off the regular rate.

Offer expires December 31, 2019.