Yoga & Baby

Welcome earth-side little star ❤

Ready for adventure no. 2 ❤😊

S/he who is contented, is rich. ~ Lao Tzu
What are you grateful for today?
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Sitting still in meditation is not my strong suit.... There, I said it. As a yoga teacher 🙈.

But that's because it's freaking hard. I am a head person. I over-think things. All the more reasons why I should do more of it.

That's why I practice yoga. The correct practice of asanas (postures) is always aligned with our breath. It is like a meditation in movement. So this is my entry point to seated meditation. In fact, the physical exercise is all about preparing our body for meditation.

Once my body is stretched, strenghtened and aligned, I can sit still for a bit and do nothing but concentrate on my breath. But only a but... Aiaiai, I still have a loooong way to go 😊.

Tell me, do you meditate?

But there is always love.
A love that takes you places.
Deeper and farther than you could ever have imagined.
Always there to raise you up.
Always love 🌺

Nadi Shodana - a "quick-fix" Pranayama 🙏
Do you feel on edge, anxious, agitated? This alternate nostril breathing technique helps you to instantly feel calm, grounded and in the present moment. It's safe to practice during pregnancy 🤰.
Here's how you do it:

- Sit in a comfortable position, straight spine, shoulders relaxed.
- Using your right hand, tuck your index and middle finger into the palm of your hand (Mrigi Mudra).
- Start by closing off the right nostril with your thumb, exhale left.
- Inhale left, then close your left nostril with your ring finger, and exhale right.
- Inhale right, close your right nostril with your thumb, exhale left.
That's one round. Repeat 5 to 10 times.
Notice that this is the feminine version of this technique, as we are starting with the left nostril. The left nostril activates our lunar, feminine energy channel (ida pingala), which has a calming effect.
Thanks to for inspiring this variation.

🌺 Carving out some me-time.
Do you ever feel like shutting the door behind you and leaving all the to-do-lists and adult responsibilities behind?
I do.
While we have adjusted quite well as a family to this whole confinement situation (working from home while alternatively taking care of our 2 year old), I have started to feel kind of edgy recently... in desperate need for me-time.
I am a natural introvert. I recharge by being on my own. Spending 24/7 with people (even the ones I love) is starting to take a toll on my mental wellbeing.
So here is what I try to do:
• Carve out time for a regular yoga practice, even if it's a short one.
• Go for a walk ALONE, ideally somewhere green.
• Sipping a cup of green tea in the morning and writing in my journal (even if this means getting up earlier than usual).
How do you recharge? How do you carve out time for yourself?
Peacefully yours,
Marisa 🙏❤

🇬🇧 "Contract your pelvic floor!"
WHAT? 🤔😁
Being able to contract and release your pelvic floor consciously is key to an effective yoga practice and a healthy pelvic floor. It is even more important when you are pregnant because these muscles support all the weight of your growing baby.
"Contract your pelvic floor" (or Mula Bhanda in yogi terms) is a standard cue in yoga classes (pregnancy and "normal"). Yet, many women (and men!) don't know what this means or how to do it.
TRY THIS: VISUALIZE
Imagine stopping the flow of urine and holding in gas at the same time. Squeeze all the muscles for a few seconds without holding your breath, then release.
🇨🇵 "Contractez le périnée!"
QUOI ? 🤔😁
Pouvoir contracter et relâcher son périnée consciemment est la clé d'une pratique efficace du yoga et d'un plancher pelvien sain. C'est encore plus important lorsque vous êtes enceintes, car ces muscles supportent tout le poids de votre bébé.
La contraction du périnée (ou Mula Bhanda en terminologie de yogi) est une instruction standarde dans les cours de yoga (prénatal et "normal"). Pourtant, beaucoup de femmes (et d'hommes !) ne savent pas ce que cela signifie ni comment le faire.
ESSAYEZ CECI : VISUALISEZ
Imaginez que vous arrêtiez l'écoulement de l'urine et que vous reteniez les gaz en même temps. Contractez tous les muscles pendant quelques secondes sans retenir votre souffle, puis relachez.

🇬🇧 Stay positive, you've got this, mama! 😊
This can be a stressful time for being pregnant and giving birth. It is all the more important to focus on the good and steer your thoughts into a positive direction.
Simply close your eyes, focus on your breath and repeat this birth affirmation a few times.
🇬🇧 Restez positives, vous allez y arriver, les mamans ! 😊
Cette période peut être stressante pour ce qui vivent une grossesse et un accouchement. Il est d'autant plus important de se concentrer sur le bien et d'orienter ses pensées dans une direction positive.
Fermez simplement les yeux, concentrez-vous sur votre respiration et répétez plusieurs fois cette affirmation de naissance.

🇬🇧 ***Live Online Class for Pregnant Women***🤰😊
Join a lovely group of women for a 1 hour gentle pregnancy yoga class every Friday at 12:15 on Skype.
Send me an email at [email protected] or a private message here on Instagram to find out more and sign up!
Take care of yourself!
Yours, Marisa ❤
🇨🇵 ***Cours en ligne en direct pour les femmes enceintes*** 🤰😊
Rejoignez un joli groupe de femmes pour un cours de yoga prenatal d'une heure tous les vendredis à 12h15 sur Skype.
Envoyez-moi un courriel à [email protected] ou un message privé ici sur Instagram pour en savoir plus et vous inscrire !
Prenez soin de vous dans cette période particulière!
Marisa ❤