Whether you’ve been sitting as a desk or picking up toys, laundry and children off the floor all day, your back is probably screaming by 5pm. This one move is sure to soothe your tight, overworked back muscles. As a bonus, you’ll strengthen your abs, which helps you avoid serious back problems in the future. Here are some of the many benefits of cat/cow yoga flow:
- Improves mobility in a stiff spine
- Strengthens core
- Relieves lower back pain
- Lessens hip pain
- Strengthens the abdominals
- Encourages baby to move into ideal birth position (for pregnant woman)
- Strengthens shoulders and arms
Try adding cat/cow sounds to encourage your little ones to join you!
Other posts by this this blogger
Apr 17, 2017
This is part five in our No Gym Required/Stair Workout series. We put all four exercises together in a flow with simple stepping in between to work the whole body and burn a bunch of calories.
In just two minutes, you can get a great workout right in your home. Stand in front of the stairs, and perf...
Apr 10, 2017
When I work with private clients, they usually want to focus on one of three areas: abs, hips and backs of the arms–the triceps. Fortunately, if you are losing weight in addition to doing exercises, your arms will be the first to show improvement. And if you’re frugal like me, you’...
Apr 3, 2017
Abs are really easy to work without equipment. Typically, we get down on the mat for crunches, leg lifts and planks. With this move, you don’t even have to get all the way down to the floor–just sit on your steps.
Work your way up to twenty reps of these flutter kicks, and shoot for a co...
Mar 27, 2017
In part two of our No Gym Required series, we’ll be doing push-ups on the stairs. This is an ideal way to work our way up to “regular” floor push-ups. Doing this move on the stairs allows us get a full range of motion that may not be possible on the floor depending on your strength...
Mar 20, 2017
When people find out I teach fitness classes, they often exclaim, “I wish I had time to exercise!” Parents often feel guilty about taking time to work out when we have so much to do between taking care of home, family and career. Fortunately, we have everything we need for a full-body wo...
Mar 13, 2017
Our Kid’s Yoga Pose Series ends with Snake Pose. This backbend feels great to kids and adults alike, but you need to follow good form to avoid compressing the discs in your spine. Many people immediately straighten their arms because the abdominal stretch feels so good, but then they experien...
Mar 6, 2017
This pose works very well with young children who like to “flap their wings” and tell me what color butterfly they are. But young or older, everyone will find relief from tight inner thighs with this seated posture. Do Butterfly Pose on your floor, couch or bed, and enjoy these benefits:...
Feb 27, 2017
Sitting at a desk at school most of the day can result in tight hip flexors and rounded shoulders. This can lead to poor posture, muscular imbalance and lower back pain. Luckily, Unicorn Pose is very effective in stretching the hip flexors along with the whole front of the body, and it’s fun ...
Feb 20, 2017
We encourage everyone in our family to keep moving even if it means just getting on the treadmill for 20 minutes. It’s so much easier to get kids moving if they’re doing something fun. I chose an up dog/down dog flow for this installment in our Yoga for Kids series because it’s an ...
Feb 13, 2017
Kids learn so much about us by what we take time to do. Do we show them how we appreciate and take care of our wonderful bodies? Spend just one minute a day on the floor with your child doing a yoga pose, and not only will you both will receive healthful benefits, but you’ll be setting a power...
Feb 6, 2017
If you’re looking for one simple move to increase your core strength, this is it. Boat Pose, a staple both in yoga and Pilates classes, is a great alternative to performing dozens of crunches which can be hard on the neck or planks which can stress the wrists. Do this posture with your child a...
Jan 30, 2017
One of the things I love about yoga is that it reminds us of when we were children and turned upside down, rolled around, balanced on our hands and twisted ourselves into strange shapes just for fun. When I teach yoga to kids, they take right to it because they intuitively understand the playful asp...
Jan 23, 2017
If you’re frugal like I am, you’re always looking for ways to cut costs on household bills. We want to feed our families good, healthful meals, but organic food can be costly. Starting a garden is a great way to save money, but not everyone has the space. Fortunately, you can grow many v...
Jan 16, 2017
If your back aches after standing, you are among many who turn to pain relievers, muscles relaxers and other means to soothe tired muscles. Many back conditions require medical attention, but if your back just hurts, you can definitely ease that pain with stretches and exercise. Standing pelvic tilt...
Jan 9, 2017
Do you find it hard to carve out time to get to the gym or take a class? You’re like many of us juggling work, home responsibilities, parenting and a myriad of other tasks. Fortunately, you do not need to leave your home to get a good workout. Body-weight only exercises are the rage. Not only ...
Jan 2, 2017
Vacations are also notorious for packing on a few extra pounds. Head off the vacation weight gain in just minutes a day. Do these five hotel pool moves for three minutes or more to burn calories and work your total body:
Shoulders, biceps & triceps: while jogging in place, keep your arms straig...
Dec 26, 2016
The biggest complaint I hear from my yoga students is tight hips. Hours of driving, sitting behind a desk or lounging on the couch makes for shortened, overworked hip muscles. These muscles in turn pull on your pelvis and lower back causing aches, pains and stiffness. Fortunately, you can reverse th...
Dec 19, 2016
Who doesn’t love being snowed in when you’re snuggled up on your sofa, cozy under a warm blanket with your favorite warm beverage? Eventually, someone has to go out and move that pretty but heavy white stuff. If you’re on shoveling duty next snow storm, save your back and body from...
Dec 12, 2016
Even though we may be happy about shopping for loved ones, it can still take a toll on your body. Standing in long lines, carrying heavy bags and navigating through crowds can result in tight shoulders, aching back and leg cramps. Grab a bench at the mall, and take one minute to unwind with these th...
Dec 5, 2016
Whether you’re walking on an icy driveway or holding onto several objects while climbing stairs, you need good balance. But if you have a tough time of it, you’re not alone. Most of my yoga students and clients tell me that balancing postures are the most difficult. Try balancing right n...
Nov 28, 2016
During my years as a personal trainer, I’ve had the pleasure of working with all kinds of people. For the most part, they share two dilemmas: not knowing what exercises to do and not having enough time to do them. Fortunately, when you correctly perform the best exercises to meet your goal, it...
Nov 21, 2016
Thanksgiving is a much-beloved holiday in our home. My guy likes to cook massive amounts for food for just the three of us, and his stuffing is legendary. This year, he is on standby, so the cooking falls to me. I’m up for the challenge, especially since I’m armed with a few good stretch...
Nov 14, 2016
In our fast-paced lives, it can be hard to settle easily into sleep. Electronics stimulate the nervous system and keep our minds racing. Busy after-school schedules can prevent deep relaxation as we prepare for bed. Yoga can combat these challenges and prepare the body for restful sleep so needed fo...
Nov 7, 2016
No time for leg day at the gym? No problem! These three moves you can do on your stairs are surprisingly challenging and effective:
Split Lunges: work quads and glutes
Side Lunges: firm inner thighs and hamstrings
Step-Ups: strengthen and shape glutes
If you have the energy, go up and down the sta...
Oct 31, 2016
It’s not often that the words “fun” and “exercise” appear in the same sentence. In fact, it’s quite possible that Pilates has never been described as fun before (especially by those taking my class). But this move always gets a laugh in class, partly because we fe...
Oct 24, 2016
Stretching is a big deal at our house. One of us is often rolling around on the floor or propping a leg on the deck railing. Jenny will yell to me from across the house: “Mom, look, I’m doing a yoga pose!” But if we get settled on the couch before any of this happens, we’re p...
Oct 17, 2016
If you get up a half hour early and do yoga with your kids in the morning, hats off to you! If you’re like me and like to sleep till the last possible moment, you can still start off the day well with a short yoga flow:
Five-pointed Star: stretches entire body
Side Bend: opens the rib area fo...
Oct 10, 2016
Most of us want to be more flexible but don’t always have enough time to really stretch. So do it before you get out of bed in the morning! It takes just two minutes in the morning or at night (or, even better, both). Even these short bursts of breathing and stretching will make you more bend...
Oct 3, 2016
One of the healthiest things we can do for body and mind is mindful, deep breathing, yet it’s something we rarely think about. So many of us are in the habit of shallow, rapid breathing, a practice that contributes to elevated stress levels. Fortunately, healthy breathing techniques are easy t...
Sep 26, 2016
My daughter Jenny loves whipped cream, but when we made the decision to eat cleaner, store-bought whipped topping made with polysorbate 60 and sorbitan monostearate had to go. Then I discovered how easy it is to make our own whipped cream, and it became a staple, something she & I like to make t...
Sep 19, 2016
We often have the best intentions of exercising during the day, but after working, cooking, driving kids to activities and cleaning, sometimes all we want to do is sink into the couch afterward. Fortunately, we can sneak in a few effective core moves in the car while we’re waiting for a latte ...
Sep 13, 2016
In a society where so much is striving for our attention-music, television, video games, text messages–it’s challenging for any of us to stay focused, especially children who may have difficulty paying attention and completing tasks. Yoga helps us focus our attention in many ways:
Sep 6, 2016
Want a change in your look? Subtle lightening or highlights might just do the trick, and you can do it yourself on the cheap.
Use one or a combination of these three items you probably have in your house right now:
Peroxide: pour into a dark spray bottle.
Lemon Juice: Pour into any spray bottle, bu...
Aug 23, 2016
We all have day when we feel overwhelmed before we even get out bed. Work deadlines, school assignments, kids’ schedules, grocery shopping, cleaning–we juggle so many tasks daily, and sometimes the pressure builds up and we blow up, lose our temper, say things we regret, and feel awful a...
Aug 16, 2016
Summer is the time to enjoy the beautiful Hudson Valley with our families. Unfortunately, when we’re camping, hiking, swimming or just hanging out in the backyard, we have to contend with ticks and other insects. If you’re reluctant to use commercial insect-repellent sprays with their ha...
Aug 9, 2016
One great way to get your children moving is to do it with them. Jenny is always up for a partner yoga pose. We don’t need any special equipment or clothing to do it. And when you teach your children the essentials of a healthy life early on, it will benefit them all their days.
This partner ...
Aug 2, 2016
Here’s an all-natural, environmentally-friendly mat spray that will uplift your spirits and clean your mat. When I owned a yoga studio, I called this spray, “Get the Funk Out,” because it makes practically anything smell better. Freshen up your car, carpets, closets, and you’...
Jul 26, 2016
One move to work core, shoulders, arms and legs!
Jul 19, 2016
Feel good about doing your windows with this non-toxic, all-natural window cleaner that smell great.
Jul 12, 2016
Finding time to stretch can be hard in our busy lives.Here’s a good way to get yourself and your child a little more flexible, and it only takes a minute.
Jul 5, 2016
Personal training is a great way to speed up the workout results you want. Here are three things to expect to get the most out of your sessions.
Jun 26, 2016
Summer-camp season is upon us which means lots of kids putting their heads together in hot-weather activities. Time to step up measures to prevent the transmission of head lice. This spray has been working very well for us for the past few years, I’m happy to say. It’s easy to make and u...
Jun 19, 2016
Foaming hand soap costs pennies to make and is so much better for your skin and health. Take a look and see how easy it is to make.
Jun 13, 2016
Pole Fitness is trending, and here’s why: it’s an incredibly effective and fun workout. If you feel nervous about walking into your first class, here are some tips to help you relax and enjoy your pole experience.
May 24, 2016
Here’s a move you can do on your deck while waiting to flip those burgers on the grill, and it has lots of benefits:
tones legs & butt
strengthens all back muscles
Give it a try with me!
May 18, 2016
Here’s a great move to strengthen your core. You can do it practically anywhere. Give it a go–it only takes a minute!
May 18, 2016
This pose is good for both of you and will inevitably lead to giggles.
May 17, 2016
Jenny & I invite you to join us on our journey of family, fitness & food.