​This month's Mat Matters video is simply a 10-minute pick-me-up class for you to do at home; it's meant to be a quick energy boost for whenever you need one. My goal is that this little sequence gets you moving, breathing, and sweating (just a little) in 10 minutes, all while getting you grounded and bringing you back to your body. 

Save this "class" for any time you can't fit in a full practice but want a quick shot of yoga. Oh, and I should mention that it's geared towards experienced practitioners. 

You can watch the video here or on my YouTube channel, where you can subscribe so that you never miss an episode.

​Enjoy! 

Mat Matters is back! Finally. Phew.

I was all ready to bring it back last month and here's what happened: I spent a morning getting set up and then recording my first video back. Then the night before I was going to post it, I spent some time editing the video and uploaded it to YouTube. As I was doing so, I noticed that the video I had *just* created was on a subject/post that I had ALREADY done before--and not just that, but it was one of the last few videos that I had made before taking my unintentional extended hiatus from Mat Matters. Aghhhhhhh! Mom brain strikes again! I was so mad at myself for wasting so much [precious] time, but hey, that's life, right?

So, in case you were wondering, that's why this first episode back is a month later than I had planned. But nevertheless, here we are! Today's video demonstrates 4 straightforward ways to incorporate cat/cow-based core work into your vinyasa practice or classes. I like to teach an entire class that focuses on this kind of engaged cat/cow movement, and then work up to an arm balance that requires that kind of engaged low-belly strength (like crow). 

​You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode. Enjoy! It's fun to be back with this monthly column! 

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​Mat Matters is back! I missed February's video because I have been just so gosh-darn exhausted that I didn't feel up to being on camera, but this week I knew that it had been long enough, so I made it happen ;) 

And obviously, my first video back (since the cat is now out of the bag) is about yoga + pregnancy!

Since announcing that I'm expecting, I've gotten a lot of emails and messages from fellow yogis + readers who want to know more about practicing vinyasa when pregnant: how do you modify? Is it safe? Can you keep practicing vinyasa or do you have to go to Prenatal classes right away? 

The answer will of course vary from person to person (check with your care provider), but the easy answer is as long as you're having a healthy pregnancy and you feel up to it, you can continue practicing vinyasa yoga throughout your entire pregnancy, you'll just have to modify your practice a bit as your baby grows. 

So what should you modify and how? This video is meant to help with that. It's a little on the longer side (as compared to my usual videos), but that's because I wanted to be sure I gave you all the info you need. 

 You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode.

Enjoy!

​Most of the time, my Mat Matters videos are based on either, A) a request, B) what I've been teaching in my classes on a particular week, or C) what I'm working on in my own practice. 

​This week's episode is based on something I've been playing with in my own practice as I continue to try and build my upper body strength and learn to use more of my core strength to lift my body when "jumping." Both movements are pretty straightforward, but also pretty hard--especially when done repeatedly in a class or home practice.  

Give it a watch, give the transitions a try, and let me know how it goes! You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode.

Thanks for watching!

One of my students recently pointed out that although I've done 73 (now 74) Mat Matters episodes, somehow I've never done a tutorial on crow pose (until now, obviously)! Unacceptable.

So, today's video is meant to address this travesty...although I should be clear: this video isn't a crow pose tutorial per se, but rather, a video offering two important alignment tips for those who have been trying and trying (and trying!) to get into crow for quite a while, but just can't seem to land it. 

Teachers who have students struggling with crow: I also hope this video is helpful to you. 90% of the time when I see someone who is *almost there* but still struggling with this pose, one of these two cues gets them into it. 

Already comfortable in crow and looking to take things up a notch? Here are a few past videos for you to check out:​

• Side Crow (Parsva Bakasana)
• Crow to Tripod Headstand​
• Bakasana to Chaturanga
• Eka Pada Bakasana B

You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode.

Thanks for watching!

​{Oh headstand, how I love you. And miss you! It's been too long since we were able to hang out every day.} 

Readers: as I've mentioned before, I've been dealing with some neck and jaw issues for the past two years or so, and therefore haven't been practicing headstand as much as I'd like. In fact, I've only come into it very sporadically, mostly on those days when I can't stand it any longer and just want to say hello--and I've truly missed it. 

Thus, today's video on how to pike into bound (or basket) headstand. When I do make an exception to my 'no headstand' rule and come into it, this is the way that I do it because I think it's an amazingly effective way to build your core strength and find stability while upside down.

PLUS, I think it's the best way to ensure you that you don't put too much weight in your head and neck when invering. So, lets do it!

A few notes: 

• This method of entering headstand is for practitioners who have been working on headstand for a while and feel very comfortable coming into bound headstand without a wall.
  
  
• If you're new to the pose or are still working on it, I recommend watching this past video for a breakdown more geared towards newbies: (OMG, please excuse the horrible echo/sound quality--this is only the second video I ever made and I hadn't figured things out yet!).  
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You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode.

Enjoy!

​If you've ever been to one of my more vigorous workshops--or just caught my class on a day when we were doing a pretty heated, athletic practice--then you've probably done this movement with me before. It's one of my favorite things to teach in fiery sequences because it's really fun, really effective, and really invigorating, which can be just what you need to get things going. 

I show all different levels of "yogic rolling" (this is what I call it) in the video, so no matter where you are in your practice, you can play with it.

​You can watch the video here or subscribe to my YouTube channel to ensure you never miss an episode.

Enjoy!

My handstand obsession is getting out of control! I love this pose so much. I feel like an addict chasing a high; every time I land a handstand and hold it, I feel a surge of joy and power course through my body.

​Yoga does that to you sometimes ;) 

This week's video demonstrates how I've been practicing/learning/building the strength to jump up into handstand. I've only come all the way up this way [without a wall] about 5 times, but the continuous practice is worth it and I feel myself getting more comfortable and confident every time I try. 

So, I want to empower you to start playing with this in your practice! And this week's video shows you how you can begin to work with it. Two things I forgot to say in the video: be sure to keep your arms as straight as possible the entire time and pull your ribs in as you jump + lift (and then keep them pulled in once you're lifted). Makes a world of a difference. 

You can watch here or subscribe to my YouTube channel to ensure you never miss an episode.

​Have fun! 

I think this video says it all, but to summarize: if you have a dog, home practice is hard. 

You either close the door and lock the dog out of the room (which in my case, usually results in barking and scratching on the door throughout the entire practice = not very relaxing), or your practice looks something like this video.

Fellow dog owners, I know you get it (we're in this together!). 

Also, I know I look totally crazy in this video and you're probably thinking, did she even look in the mirror or try to fix her hair before taping this!?! But the answer is sadly, yes. And then I practiced with Sayde and it got all messed up and, well, there's only so much time in a day ;) 

Enjoy!

Another fun transition for you to work on! This one = hello hammies. I mean, srsly. 

I can't do *full* full splits, but I'm getting close, and I have to tell you that this transition is helping me get there. For some reason that I'm still trying to figure out anatomically, I can get much deeper into full splits when I come from Vashistasana B (or side plank with a big toe hold), so I thought I'd share it with you in case you find this to be true in your body, too.

{And yes, I have included this transition in a past video discussing a few side plank transitions, but wanted to give it it's own stage + show you the transition back out/back into side plank, as well.}

I say it every week and I say it in the video but I'll say it again: this is not one to try cold unless you have the most open hamstrings EVER. Warm-up before attempting!

That's all. Enjoy! 

You can watch here or on my YouTube Channel. 

Thank you to Centerville Yoga & Wellness Center, located in Centerville, MA,  for sponsoring today's episode of Mat Matters! Visit their website to view their weekly yoga class schedule, learn about their wellness services, and more. 

Today, we fall with grace. Well, not really fall, but gently lower our heads to the ground while in an arm balance. But don't worry, it's much more fun than I'm making it sound! 

I love this arm balance, Fallen Angel, because it's really challenging, really empowering, and it takes some deep breathing and lots of patience (which is what most life challenges require!). 

Things to note when trying this pose: As usual, you MUST be warmed up (lots of twisting, upper body strengthening, + core work!). Be slow and gentle as you lower your head (you'll see what I mean when you watch the video) and be very careful not to put any weight on your neck. Keep that back shoulder lifted! It might lower a bit, but keep it off the floor!

And have fun ;) 

You can watch the video here or subscribe to my YouTube Channel to ensure that you stay up-to-date ;) 

Thanks again to Centerville Yoga & Wellness Center for sponsoring this week's episode! Cape Codders or those who plan to visit sometime soon, check them out here. 

Hello from Tennessee and the land of Samuel, my dear friend's 1-month-old baby! 

 I'm in infant heaven over here (after a day of airline + travel hell) and wish I could bottle up all of this cuteness + give you a little spritz of baby goodness during savasana ;) But alas, since I cannot, lets talk yoga...

 In the last Mat Matters episode we worked on wheel, or urdhva dhanurasana with blocks. In episode #67, we're taking it deeper and breaking down one of my favorite transitions into this pose: The drop back from flip dog (aka "rockstar" or in some circles, "wild thing") into full wheel. 

Why do I love this transition? Because it's kind of scary--which makes it thrilling--it's challenging, and when you get it right, it feels REALLY good in the body. 

So lets try it, shall we? You can watch the video here or on my YouTube Channel, where you can also subscribe so that you never miss an episode. 

Have fun + make sure you're warmed up before you attempt this transition at home! ;)

Wheel. When I started practicing yoga, I loved it. It was fairly easy to get into; My shoulders were open, I could move past my lower back issues by deepening the backbend in my upper back, and it felt amazing.

Fast forward to a few years later, and my relationship with this pose had totally changed. My shoulders had tightened considerably due to CrossFit + some serious neck and jaw issues, and therefore, to get into wheel, I had to move a lot more of the backbend into my lower back, which felt really bad and scary. 

So, I stopped practicing wheel. Just stopped. I decided it wasn't safe for me and I didn't like it anymore. Take that, stupid wheel!

Then, late last year, I decided that I couldn't keep ignoring this pose--I needed to start playing with it again. This time around, however, I almost always came into it with blocks underneath my hands or feet (or on my tiptoes, as I show briefly at the end of this video). Using these props, I can protect my lower back, open my shoulders, and work on deepening this backbend without causing pain. It's fabulous.

Thus, today's video shows you how to do just that: Work with wheel while protecting your tight shoulders and/or tweaky lower back. As usual, be very mindful and listen to your body as you play with this, but also, have fun and notice how much more spacious this propped-up version can be!

As you'll see in the vid, my wheel isn't pretty, but it feels great [and we all know that it's not how the pose looks, it's how it feels!!!].

You can watch here or subscribe to my YouTube Channel so you never miss an episode. 

If you've been to my class before, you know I love a good arm balance. If you haven't been to my class, you've still probably figured it out from the videos that I've made covering some of my faves. 

Today's video shows three of the movements that I often teach before taking my class into an arm balance. I think it's important to activate the muscles that you'll be using for an arm balance before coming into the pose, and these exercises are a great way to do just that. 

Obviously there are TONS more amazing core strengthening and activating movements in yoga [Two past videos that show others are below], so get as creative as you want, but just make sure that  you're doing something to turn on the muscles and get them going before you come into an advanced asana.

Doing an intense arm balance cold = a great way to pull a muscle. Trust me on this. It's no bueno. 

Similar resources + videos mentioned IN this video:

• Episode 54: Unconventional Core Strengthening Exercises
• Episode 36: Amping Up Your Plank
• Episode 28: Eka Pada Galavasana (The arm balance I mention in the video in relation to the core work I show on my back)
• Episode 11: Crow to Tripod Headstand (Also mentioned in the video)
  
  

You can watch here or subscribe to my YouTube Channel so that you never miss an episode. 

Have fun! Three cheers for core work!  

Wrist pain is a real bummer. Especially when it comes to yoga, because we use our wrists SO much when we practice. 

When done with correct alignment, many yoga poses are great wrist strengtheners and are wonderful for improving wrist flexibility and health. But when done with poor alignment, or when already dealing with an overuse injury, some yoga poses can exacerbate wrist pain.

Luckily, there are ways to modify almost every commonly-taught yoga pose so that they are more wrist-friendly, and in today's episode, I share some of my favorites modifications with you. 

Please note: If you're experiencing severe wrist pain or wrist pain that doesn't go away after a little while, you should probably see a doctor! I am not a doctor and this video is really just about minor wrist irritation during yoga.

You can watch here or on my YouTube channel, where you'll find lots more videos + can subscribe so that you never miss an episode. 

Have a great day!