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sarahezrinyoga

Imagine a world where we took up space without apo

Imagine a world where we took up space without apology…Where we allowed ourselves pleasure without guilt….Where we saw our bodies as miraculous healing vessels, instead of things we need to change or fix.

This seems like a utopia but this is possible for us ALL and this is what the incredible @thelaurenohayon teaches through her signature program Restore Your Core.

In this chat we cover:
🌀 What it’s like to be a cycle-breaker and de-conditioner in the world of pelvic and core health
🌀 The misconception that a healthy pelvic floor and core is one that’s always taught (and the patriarchal influence of that messaging)
🌀 Parenting teens and the lessons they can help teach us

And so much more…

If you don’t already, please follow and study under this master! She’s so flippin’ smart and has such a unique and grounded (and funny) way of teaching us to reconnect with these powerful parts of ourselves.

Thank you Lauren!!!

Xo
S

#restoreyourcore #laurenohayon
#ryctraining #corehealthandfitness #pelvichealthphysio #pelvicfloorexercises #coreexercises #yogateacher #yogamomsofig #thisisparenthood #parentingteens

Yayyy! One of my heroes, @thelaurenohayon , is com

Yayyy! One of my heroes, @thelaurenohayon , is coming to chat tmrw !!!

Lauren is the creator of “Restore Your Core” (RYC®), a comprehensive and sustainable fitness program that empowers women who aim to be strong, long, mobile and functional.
✨☝🏻☝🏻☝🏻☝🏻Key word: EMPOWERS!!!

I love everything she teaches and always learn SO much from her.

If you’ve been following me for a while you know that I’m a huge fan of all Lauren does and teaches when it comes to pelvic health and core!!!! She’s no BS and funny and super wise.

Lauren has been teaching yoga and pilates for over two decades with a specialty in pelvic and core health. What makes her offerings unique is her focus on resolving women’s health issues minus the “burn and shred” mentality.

Lauren is known worldwide and her RYC® teacher training staff boasts over 400 highly trained movement teachers here in the US and abroad.

Lauren and the RYC® teachers help women across the globe gain core strength, achieve ideal pelvic floor function, and learn to move efficiently and exercise optimally.

Join us Monday 4/15, 8a PT/11a ET for Let’s Get Real: Parenting on IG Live

#restoreyourcore #rycteacher #pelvicfloorexercises #pelvicfloor #maternalhealth #womenshealth #womenempowerment #yogamoms #postpartumrecovery #coreworkout #corestrength #coretraining #healingarts

There are so many lessons in creating flower manda

There are so many lessons in creating flower mandalas as part of a mom’s group.

From the attention and care it takes to place every petal, to the foresight needed for the symmetry and design.

There’s a synchronicity in working together to create something so beautiful and so delicate…

Only to blow it all away upon completion.

This is abhyasa/vairagya—effort and non-attachment .

It’s the dual practice of treating something as if it’s the most important thing in the world to you and then letting it go as if it was never yours…

Hmmm kind of like motherhood….

Yoga offers so many parallel lessons and tools to help us breathe through even the most challenging realities of parenting. Like the fact that “Our children are not ours,” as Khalil Gibran writes in The Prophet…

This video was taken from our closing circle for the last cohort of Let’s Get Real Moms at @mettamamamarin .

It was such a special 6weeks and I felt empty not meeting yesterday!

I can’t wait for us to restart again with a new cohort (meaning YOU! You are invited ✨🙏🏼)

New circle begins THIS Friday 4/19, 1230p at @mettayogamarin

We can’t wait to meet you, mama.

*to preserve the intimacy of this group we’re keeping it a small group, thank you for understanding 🩵

#marinmommies #bayareamommy #bayareamom #momgroup #momgroups #maternalmentalhealthawareness #maternalmentalhealth #momssupportingmoms #communityhealing #mettayogasanrafael #yogamoms #yogamomsofig #yogalife

@yogajournal almost broke yesterday when I implore

@yogajournal almost broke yesterday when I implored instructors to reconsider always using the cue “engage their core.”

Admittedly, my delivery could’ve been WAY softer 😬😬😬 and any of you who know me, know that I’m far from some angry podcast host yelling at people…

My intention is always to educate BUT there‘s another huge reason beyond physical safety that I’m so passionate about us examining this particular cue….

I feel that blindly cuing “engage your core” reflects our culture’s obsession with “flat abs” and “strong cores” and how we pursue those things (and sell them!) to the detriment of our breath and the rest of the body.

If our intention is to ✨create stability for our spine✨ then I ASK US ALL: are there less capitalistic: more, more, more/ less diet-culturey/ less fat-phobic ways we could invite that?

A few of my faves are:

✅ Draw your belly in and up (*this makes it clear we want the abdominals to work)
✅ Corset your abdominals around your spine (*this activates our TVA)
✅ Stack your shoulders, ribs and spine (*aligning our spine automatically “turns on” core muscles as many are reflexive muscles)
✅ Maintain the natural curves of your spine as you… (*this can help prevent doming and baring down when supine)

You’re all right…

How we teach and how we practice are entirely personal, but I stand by inviting us to look at what cues we’ve been taught and ask:

🤷🏻‍♀️What message is this cue conveying? What belief system is this perpetuating?

🤷🏻‍♀️How is this cue ultimately affecting breath (which I think we all agree [hope?] is the priority in all poses)?

May all of us teachers remember that we’re students first 🙏🏼

Sending tons of love.

Xo
S

#yogajournal #coreworkout #corestrengthening #abdominalseparation #yogateacher #studentfirst #yogateachertraining #yogateachers #yogamomsofig #yogainspiration #pelvicfloorhealth #pelvicfloorexercises

I’m so hard on myself…it terrifies me to imagi

I’m so hard on myself…it terrifies me to imagine my kids speaking to themselves the way I talk to myself. (More posts and therapy sessions about that later, I guess🤦🏻‍♀️ 🫠)

One way I try to help them develop a kind internal voice is to choose what I say to them. After all, many of our inner voices were the voices of people from our past (and their past and their past).

Here are 3 things I always make sure to say to my kids:

✨ “Good effort!”- I try to highlight the effort over the end result . My internal voice when I mess up is usually like “ughghggh” and then some kind of insult. Good effort feels forgiving.

✨”Nothing is permanent except my love for you”- I get so fixated on perfection and there can be much self blame when things break or don’t last. Reminding my kids what is permanent (LOVE! CONNECTION!) and how everything else is impermanent feels like a nice way to teach what matters.

✨”Listen to your body”- OMG how many times did I not eat even though I was starved. Or over indulge when I was full? Or over do a pose/a job/a relationship. My hope in encouraging them to be the masters of their body and choices is to help guide them toward a lot embodied life.

To be fully honest, I do this just as much to heal myself as to be a good parent. That’s the beauty of conscious parenting! It’s an opportunity to take care of little you all over again.

Q4U🤷🏻‍♀️ Are there certain things you say to your kids to help them find a kinder inner dialogue?

#motherhoodunplugged
#consciousparenting
#mindfulparenting
#mindfulmama
#yogaofparenting
#yogamomsofig
#yogamomma
#yogaparent
#innercritic
#selfhealing
#selfcompassionpractice

As part of our commitment to diversify yoga and mo

As part of our commitment to diversify yoga and motherhood communities, we are excited to award a full scholarship to a member of the BIPOC community who is interested in joining our Let’s Get Real Moms Group program at @mettamamamarin San Rafael starting 4/19/24.

Self-care, wellness, yoga, and motherhood communities can often be spaces of underrepresentation and exclusion.

@mettayogamarin is committed to reimagining these systems and working towards equity.

Apply at link in bio.

***more info on program below

Let’s be real: Motherhood is hard AF.

Many of us are drowning on a good day. Moms are expected to “do it all,” and often with very little support. We are responsible for so many things and so many people. We need a space where we can set it all down. A space where we can be held, instead of always being the ones doing the holding. We need a community who gets it. We need other moms.

All moms are welcome here, no matter what stage of motherhood you are in.

#mentalhealthawareness
#maternalmentalhealth
#maternalmentalhealthmatters
#mentalhealthisphysicalhealth
#momssupportingmoms
#momsofinstagram
#motherhoodunfiltered
#motherhoodunplugged
#thisisparenthood
#wehealtogether
#healincommunity
#marinmommies

I’ve officially joined the 21st century: I got g

I’ve officially joined the 21st century: I got gmail and I’m super into mushrooms.

Sooooo, I thought all my friends were just faking liking #mushroomcoffee for the affiliate sale🤦🏻‍♀️

But @ryzesuperfoods reached out about their new overnight oats, I was thought, “okayyyyy let’s see about all this” …

OMG.

You guys. I eat these oats every day and I drink mushroom coffee at least once a week (it’s been SUCH a nice alternative to black tea on anxious days).

I’m obsessed and if you haven’t tried it yet, you will be too 🍄 🍄‍🟫 🍄🍄‍🟫🍄

Head to link in bio and use code SARAHYOGA15! (the exclamation point is part of it!!!)

#mushroomovernightoats
#ryzeandrefuel
#ryzewithus
#howiryze
#yogamomsofig

Happy 2nd bday to my beautiful, firey Aries baby.

Happy 2nd bday to my beautiful, firey Aries baby. You make our family complete. We love you.

#boymom #momsofinstagram #2ndbirthday #happybirthday #babyboy #marinmommies

Bread isn’t bad, bread LOAFING is🍞 #dadjoke

Bread isn’t bad, bread LOAFING is🍞 #dadjoke

Have you heard of the term loafing when it comes to abdominal exercises???🤷🏻‍♀️

Loafing in an over-engagement of your rectus abdominus which can lead it to bulge outward giving the appearance of a loaf of bread.

We go above and beyond seeking chiseled abs, often at the detriment of the rest of our core and body. Anyone else have an ab roller in the 90’s 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️?

But six pack abs (which by the way are actually technically an eight pack) are not the end all and be all of core strength.

In fact, they are the most superficial stomach muscles you have (and I mean that metaphorically and literally).

Potential risks 🙅🏻‍♀️ of loafing include:
❌ Cause and/or worsen #diastasisrecti
❌ Put excessive pressure on pelvic floor
❌ Lead to lower back instability
❌ Inhibits breath (see #anxiety)

Our society is obsessed with what you can see outside, often to the detriment of what’s happening internally…but YOU are the master of your own body. YOU are the expert.

Tiny adjustments, like bending your knees, or only going one leg at a time and make a huge difference!

We are going to chat all about this in-person THIS Saturday 4/13, 1030a at @f45_training_sanrafael . Drop ins available or DM to reserve your spot

#pelvichealthphysio #pelvicfloorphysicaltherapy #pelvicfloorexercises #coreworkout #corestrength #coretraining #f45 #maternalhealth #womenshealth #yogabreathing #coreawareness #holistichealer #marinfitness #bayareafitness #marinyoga

The working parents who know…. #latestagecapita

The working parents who know….

#latestagecapitalism #wfhparents #springbreakwithkids #thisisparenthood #americanparents #workingparents #affordablechildcare #paidfamilyleave #universalpreschool #momsneedsupport #supportparents #ittakesavillage

“I’m tired”-> that’s as far as I’ve gott

“I’m tired”-> that’s as far as I’ve gotten with this caption for a few weeks now….

This reel keeps sitting in my drafts because there are just soooo many lies moms have been/are being fed that even the prospect of demystifying it in a “fun” IG post started to feel like more labor…

But I guess that’s the biggest lie of all, no??? = That MOTHERHOOD SHOULD BE EASY (Lie 1️⃣)…simply because we’re born with female anatomy and therefore we SHOULD BE INNATELY MATERNAL (Lie 2️⃣)?

Or that MOMS DON’T NEED SUPPORT from their community or even their partners (if applicable) because MOMS CAN DO IT ALL (Lie 3️⃣)

And we do do it all because OUR FAMILY MUST COME FIRST (Lie 4️⃣)! What does our mental health matter as long as our kids are growing and thriving? What does our physical health matter so long as our kids are happy and well???

Isn’t this what all the other moms are doing???? Isn’t that how she posts those perfectly posed pics and has that perfectly coiffed hair and eyelashes. Surely WE ARE ALL ALONE IN STRUGGLING (Lie 5️⃣) , so why would I even dare complain ?!

Moms 🛑 please….listen up 🗣️Here are 5 TRUTHS of motherhood I want you to focus on:
✅Admitting to struggling is not the same thing as being ungrateful.
✅ You can find parenting hard and still love your kids.
✅ It really does take a village. Ask for help.
✅ You matter. All of you matters.
✅ YOU ARE NOT ALONE

You are not alone. You’re doing the best you can mama.

It’s the system that sucks.

***
Let’s Get Real Moms starts again at @mettayogamarin @mettamamamarin Friday 4/19, every Friday 1230p for 6wks. Let’s be real together.

#invisibleloadofmotherhood #motherhoodunplugged #motherhoodunplugged #motherhoodjourney #motherhoodthroughinstagram #momsofinstagram #momsofig #maternalhealthcare #maternalmentalhealth #maternalmhmatters #bayareamoms #marinmommies #ittakesavillage

Did you know your diaphragm contracts on the INHAL

Did you know your diaphragm contracts on the INHALE?! 🤯🤷🏻‍♀️

If we’re overly gripping our abdominals (aka “tightening our core” 24/7) it prevents the diaphragm from both fully contracting down and/or relaxing up.

We need a healthily moving diaphragm for a whole host of functions.

Here are 5 reasons why your diaphragm might be the coolest muscle in the body:

✅ Primary breathing muscle: As @thejillmiller writes in her book Body by Breath, the diaphragm is the “masterpiece of breathing.”

✅ Autonomic AND somatic; meaning it’s both conscious and unconscious, playing a huge role in #nervoussystemregulation

✅Visceral massage: regulating our heart rate and keeping digestion running smoothly to name a few.

✅Holds us upright

✅ Helps move lymph AND blood

The next time you finding yourself squeezing your belly in at the beach or in a fitness class and trying to keep your “core engaged” for an entire movement, remember the beautiful parachute of your diaphragm and let go a little.

Give it space to do its magic. It truly is magic.

Our bodies are magic. YOU are magic.🪄✨

Join me NEXT Sat 4/13, 1030a at @f45_training_sanrafael for Conscious Core: Abdominals, Lower Back, and Your Breath.

We will explore how to optimize our breathing (and therefore the movement of the diaphragm) to increase endurance, speed and power in common HIIT movements.

DM me for details or just come!

#pelvichealthphysio #diaphragm #pelvicfloorexercises #coreworkout #corestrength #coretraining #f45 #maternalhealth #womenshealth #yogabreathing #coreawareness #holistichealer #marinfitness #bayareafitness #marinyoga #abdominalworkout #abdominalmuscles

Conscious parenting is the practice of slowing dow

Conscious parenting is the practice of slowing down exchanges between you and your kids so you can parse out “what’s my sh*t?” and “what’s them actually misbehaving?”.

It’s amazing how triggered I get with certain things my kids do. When I’m in that triggered headspace I cannot for the life of me see beyond their behavior.

Like I assume: They’re just splashing to piss me off! They’re just hitting each other to be mean.

Sometimes this is their motivation, but when the risk of something being damaged or someone being hurt is removed, what am I really pushing for?

Like, why MUST he wear those shoes? Why can’t he ride his toy school bus from the living room to the bedroom before bedtime? Why can’t he have a book in his bed (actually I keep learning the hard way with this one IYKYK).

Or how my eldest didn’t want to eat at the table, because he needed space from the family and I was certain it was not some excuse to go play. Why can’t he?

Yoga teaches us energy management and when it comes to parenting, picking my battles is energy management 101.

#motherhoodunplugged
#consciousparenting
#mindfulparenting
#mindfulmama
#yogaofparenting
#yogamomsofig
#yogamomma
#yogaparent #energymanagement #parentingtips #parentingtip

#Repost @_howimetmyself with @use.repost ・・・

#Repost @_howimetmyself with @use.repost
・・・
Yoga instructor turned parenting expert, @sarahezrinyoga , author of The Yoga of Parenting and my guest on the podcast this week, is not to be missed. She’s witty, wise, bold, spicy and she most definitely keeps it real.

These are some of the highlights from our conversation about parenting. As you can see, we cover a lot, including:
- Preconceived notions of motherhood that turned out not to be true
- How to form a village in modern society
- Nervous system regulation
- Developing an identity outside of the role as a parent
- Why attachment - even to our kids - causes suffering

I loved Sarah’s book and our conversation! What an honor to have her on the podcast!

Tune into Episode 37 to hear the full interview.

#mindfulmamas #yogamamas #motherhood #parentingpodcast #yogaformoms #momssupportingmoms #motherhoodunplugged

When we say Let’s Get Real Moms is for moms with

When we say Let’s Get Real Moms is for moms with kids of ALL ages heres why…

Moms need support NO matter what age your kids are! As @chanel_porchia says “Postpartum is forever” and I’m so grateful to my new bestie @ladylombo for going live with me today to talk about her experience in our mom’s group as a mom of three kids ages 9 up to 14.

One of my motivations for creating this group was to provide ongoing support for moms (beyond the early years when it’s normalized to be in circle).

Women should be in circle their whole lives and it’s such an honor to get to witness the amazing women in this group!

Join us for the next round of Let’s Get Real Moms Group starting Friday 4/19 at @mettamamamarin in San Rafael!

We’re giving away a full scholarship to a BIPOC parent. Information on how to apply at the link.

Hope to see you sooooon

Xo
S

#marinmommies
#momsgroup #circleofmothers #momssupportingmoms #ittakesavillage #postpartumisforever #momsneedabreaktoo #momselfcare #bayareamom

What do you mean you don’t have a life size skel

What do you mean you don’t have a life size skeleton in your home?!?!🙆🏻‍♀️🤷🏻‍♀️💀🦴

I got “Indiana Bones” in 2020 when we were leading @yogaworks #yogateachertraining online and though it’s been a few years since I taught one, he’s still an integral part of my teaching and training!

(PS as much as Jonah thinks he named him, I’m pretty sure it was @dannipomplun in our Spring ‘21 TT . Danni do you remember?)

Unfortunately he got relegated to the garage when my youngest was born (he had a sweet spot in the guest room for a while), but that doesn’t make him an any less important to our family. True story: the boys say ‘hi’ to him every morning before school.

He also makes live appearances!!! There’s a 98% chance he will be at @f45_training_sanrafael Sat 4/13, 1030a for Conscious Core Session 2: Abdominals and Lower Back to help us better understand the alignment of our spine and movement of our diaphragm. 🫁 DM to sign up or just come day of!

#pelvicfloorexercises #coreworkout #corestrength #coretraining #f45 #maternalhealth #womenshealth #yogabreathing #coreawareness #holistichealer #marinfitness #bayareafitness #marinyoga #anatomygeek #humananatomy #exercisephysiology #anatomystudy #marinfitness

Not to mention the whole, “World is on fire” v

Not to mention the whole, “World is on fire” vibe of 2024 vs 1997

#funnymom #eldermillennial #marinmom #bayarealife #momsofinstagram #momfashion #90skid

I’m so excited that we will be continuing Let’

I’m so excited that we will be continuing Let’s Get Real Mom’s Group every Friday 1230p at @mettamamamarin @mettayogamarin !!!!

The past 6 weeks have been powerful and transformative on many levels. I can’t wait to meet the new mamas who will choose to join our sacred circle🫶🏻

Here’s a little sneak peak at some of the topics we will be covering:

🧘🏻‍♀️Session 1: Stress & Calm

Our nervous system is responsible for every single important function our body performs: immunity, mood, hormones, sleep, digestion, reproduction. Let’s learn more about what exactly it is, what it does, and how to optimize it for our individual needs.

💪🏼Session 2: Mother’s bodies

Our bodies go through so many changes just within the season of motherhood, nevermind our entire lives as women. We can learn to embrace and get to know our changing body, rather than constantly coveting the bodies we once had.

⚠️⚠️Important note: This session is NOT about body positivity! This is simply about practicing body acceptance and learning to quiet the noise of ‘bounce back’ culture.

👫 Session 3: Relationships

Parenting isn’t just between you and your child. It occurs within family systems.

📆Session 4: Cycles

From menstruation to motherhood to menopause, women journey through many different cycles in a single lifetime.

🙏🏼Session 5: Living with Intention

Forget the family or school calendars, let’s discover tiny things we can do each day to honor ourselves and find pause.

💔Session 6: Grief & Loss

If you’re a mother, you have experienced loss. This could be the loss of your previous self or more literally a pregnancy loss or loss of a child.

💟This all said, the group is really who guides the convos! If you want to join, and there’s something we’re not covering, just send me a message!!!

We can’t wait to see you there!!!!!!! Starts Friday 4/19, 1230p-145p.

#mentalhealthawareness
#maternalmentalhealth
#maternalmentalhealthmatters
#mentalhealthisphysicalhealth
#momssupportingmoms
#momsofinstagram
#motherhoodunfiltered
#motherhoodunplugged
#thisisparenthood
#wehealtogether
#communityhealing #marinmommies #bayareamom

Total elapsed time, 3 minutes. Benefits priceless.

Total elapsed time, 3 minutes. Benefits priceless.

Who says you need 90 min to do a complete yoga practice?

I’ll take any opportunity I can get to put my legs up a wall or on a chair. Even if my kids are body slamming me the whole time (which miraculously on this day they weren’t!).

My life used to revolve around my physical practice. Now my practice is my life.

#yogamommy
#yogaofparenting
#yogamom
#mindfulparent
#yogateacher
#momswhowrite
#momsofig
#yogamom
#meditation
#yogapractice

⚠️Important: This is only part of the story (1

⚠️Important: This is only part of the story (1/6th to be exact).

Our diaphragm is a 360 deg muscle that spans our rib cage. When we inhale, it contracts down pulling oxygen into our lungs and when we exhale, it relaxes back upward, pushing the breath out.

A global breath involves the pelvic floor, side ribs, chest, back and tummy. If we’re only belly breathing we’re limiting our body’s potential in a lot of areas.

In fact, excessive belly breathing has been linked to:
❌ Digestive issues
❌ Pelvic floor dysfunction
❌ Lower back pain
❌ Heart issues

✅✅✅✅We want to try and breathe throughout our entire core canister.

Putting on a weight on your lower abdomen and feeling your back expand on an inhale (note: your back is not breathing technically. Your lungs breathe.) can be a wonderful tool to access a fuller breath. I also find personally it helps me feel my pelvic floor move with my breath more obviously.

Stay tuned for tips on how to get the breath into your side ribs and chest, but for now, enjoy accessing your back with your breath.

Let me know how it goes and how it feels in the comments👇🏼👇🏼👇🏼👇🏼

PS If you’re in the Bay Area join me Sat 4/13, 1030a at @f45_training_sanrafael for part 2 of our Conscious Core workshop series: Abdominals, Lower Back & Breath

*session 1 attendance NOT required. DM me for more info

Happy core, happy pelvic floor. (Although the PF is a pert of your core, but you get what I mean….)

#pelvichealthphysio #pelvicfloorphysicaltherapy #pelvicfloorexercises #coreworkout #corestrength #coretraining #f45 #maternalhealth #womenshealth #yogabreathing #coreawareness #holistichealer #marinfitness #bayareafitness #marinyoga

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