Stefanie Lester Coslow is yoga instructor who came to the practice as a skeptic but was being supportive to a dear friend who had just completed her teacher training. As a teacher, Stefanie hopes to inspire others to find both their inner and outer strength and flexibility.  Stefanie is a busy mom who lives in Chicago with her husband and two children.

Hanging in our courtyard the other day, kids running around chasing balls, riding bikes, etc, I was having a conversation with my neighbors and used the word “chaturanga”. They laughed and looked at me like I had ten heads. Really, not everyone speaks sanskrit?? Okay, I guess I live in my own yogi world sometimes.

So, for those of you not familiar, chaturanga (short for chaturanga dandasana, not chimichanga, as my husband likes to call it) is pretty much a yoga push up, a flow of high plank to low/mid plank. Most vinyasa, or “power yoga” classes have frequent chaturangas in them.

The significance, my friends, is two-fold. A. I believe planks, or any exercise done from a plank position, are the number one best core toner and strengthener out there, done correctly, that is. Which leads to my next point, B. chaturangas are probably the position I see misalignment in most frequently. Not only will improper form make the exercise less effective, but it will also lead to injury over time.

And, just so you don’t think I’m on my soap box, when I first started out my alignment was terrible. My elbows were splayed out wide (we’ll get to that), and I was pulled aside and told that, over time, I would damage my rotator cuff doing it this way. Seeing as my mom had just had rotator cuff surgery 6 months prior, that struck a chord. During my teacher training we had one afternoon strictly just focused on chaturanga alignment, and belief me, it was full of a lot of “a ha moments”, not to mention I was ridiculously sore afterwards. Proper form does make a difference!

So, here goes:

1. Come to a high plank position, palms planted flat down, shoulder width apart, wrist, elbows and shoulders all stacked in one line, “eyes” of your elbows facing foward. Come up on the ball mounts of your feet with your heels reaching back. Keep your tailbone pointed downward, legs are active and turned slightly inward.

2. Engage your abdomen. This is key. Draw your belly button up and in. This is called your abdominal lock, or your uddiyana bandha. Basically, prepare as if your about to get punched in the stomach. Now keep it that way….the whole way through.

3. NO COLLAPSING IN YOUR LOW BACK. I repeat…..NONE!! Keep a straight, strong line from your shoulders to your hips. Feel free, if you have it accessible, to look at your profile in a side mirror to ensure this.

4. Broaden your collarbones and draw your shoulder blades (scapulae) down and towards one another. Keep the back of your neck long and gaze down in front of you.

5. Keep your elbows tucked into your ribs, exhale and slowly move your chest forward and down bending your elbows to a 90 degree angle. Lead with your chest. Make sure to stop at 90 degrees, keep your core engaged and your elbows glued into your ribcage!! Shoulder blades remain drawn together and down, pelvis is in a neutral postion, and tailbone is pointed to your heels. Keep your gaze down, back of your neck long.

*please note, if you are just starting out, it is okay (more than okay!!) to come to your knees to do this. Remember, proper alignment is KEY!!! This is not about pride or ego, it’s about safety and technique. You will still get amazing core and upper body benefits from taking chaturangas on your knees. Another great modification, if high plank bothers your wrists, is to drop down to either your forearms or wrists. And, you can always just hold your high plank (start at 30 seconds, build up to a minute) instead of lowering down. Also, practicing while standing up, palms against a wall is a great way to learn alignment.

Chaturangas are typically done as part of a Sun Salutation and are followed by Upward Facing dog to Downward facing dog, but also can be done just on their own as a great strength training move.

So, in case you want to, to come to Upward Facing dog from low plank, roll on to the tops of your feet, tops of toes pressed firmly to the ground, knees and thighs lifted. Straighten your arms and stack your shoulders directly over your wrists. Open your chest forward, shoulder blades are still drawn together and down your back. Gaze forward and slightly up, again keeping the back of your neck long.

From Up Dog, to come to Down Dog, draw your belly button in, push your hips up and roll over your toes. Press down through your palms, arms are strong, tailbone is lifted high, heels are reaching towards the ground. Relax your head between your upper arms.

Pfew, …. you did it!! Nice job.

Any questions? Let me know….

Namaste,

Stefanie

Stefanie Lester Coslow is yoga instructor who came to the practice as a skeptic but was being supportive to a dear friend who had just completed her teacher training. She didn’t believe she possessed either the flexibility or the strength to practice yoga, and, she wasn’t sure she considered yoga a workout. I mean, doesn’t a workout mean sweat? Haha, joke was on her, it was a heated class and she sweated more than she ever had in her life! Now, she can’t live without yoga. Not only is it an incredible workout that allows her to eat her favorite thing, chocolate, without guilt, but it also helps to keep her grounded and centered emotionally, which is not always an easy feat for a busy stay at home mom of two. Over time she found flexibility and strength, both physically and mentally, that she never knew she had. As a teacher, Stefanie hopes to inspire others to find both their inner and outer strength and flexibility.

So, granted, we all love our kids, A LOT. They are a joy, a blessing, and we are extremely fortunate… Yet, that doesn’t mean there aren’t times, often multiple times a day, for me anyway, that you don’t want to pull your hair out. Ever try reasoning with a three year old? Lots of fun….

Maybe it’s the morning rush to get everyone out the door on time, all dressed and fed, potty training issues, bedtime battles, or simply just trying to make it through a shopping trip to Target with a wee one in tow. Whatever it is, it can be stressful, and tough. I often believe it’s the reason wine was invented. And believe me, I do turn to that. But, exercise does wonders to ease this stress too.

Taking a break, some time away for you to go sweat it out can do wonders to ease tension and improve your mood. My choice is typically yoga, there’s a reason why it’s often called a “moving meditation”, but sometimes I just enjoy zoning out on the eliptical or treadmill with some good tunes. Maybe for you it’s just taking the dog for a walk, regardless, getting moving can clear your head and calm you down.

But believe me, I know convincing yourself to do it can be way more than half the battle. I try to practice yoga or workout in the morning because I know me, once evening rolls around, unless I have a firm commitment, there’s a good chance I’m not going even though I know I’ll feel so much better. .

I also fully understand a busy life and time constraints, and therefore, here comes my next tip. Ready for it? It’s pretty simple…… BREATHE.

Ok, duh, I’m a yogi and I’m talking about breath, how cliche of me. But, pranyama,

or the science of controlling breath, really works. Changing our breath can help us to change our bodies and change our minds.

Try this:

1. Come to a comfortable seated position, maybe “criss cross apple sauce” as the kids are calling it today (“Indian style” in my day), close your eyes and place your hands in your lap, palms up for energy, or maybe take a mudra, tip of thumb to tip of index finger forming a circle.

2. Take a deep breath in through your nose, fill up your lungs, forcefully, and slowly, exhale all your air out of you mouth making a “ha” sound. Repeat several times.

3. After a few repetitions, seal your lips and exhale out of your nose slightly constricting the back of your throat, creating an oceanic like sound with your breath. Continue to take deep, long, slow inhales and exhales fully filling up and emptying your lungs.

This is called Ujayi breath, or breath of victory, breath of fire. It is known to reduce the heart rate, lower blood pressure, help to quiet the mind chatter and improve concentration. It also helps stimulate our parasympathetic nervous system, our “rest and digest” functions and takes us away from our “flight or fight” response of the sympathetic nervous system. Basically, it calms you.

So try it as I said, or try it standing up, eyes open in line at the grocery store, or while sitting in traffic (again, eyes open, please!!). Just try it, it works, I swear!

Namaste,

Stefanie

Stefanie Lester Coslow is a native New Yorker currently residing in Chicago with her husband and two kids and teaches at CorePower Yoga throughout their Chicago locations. In a former life, she was an accountant at a TV Rep firm who studied Psychology at school, talk about yin & yang.

Stefanie Lester Coslow is yoga instructor who came to the practice as a skeptic but was being supportive to a dear friend who had just completed her teacher training. She didn’t believe she possessed either the flexibility or the strength to practice yoga, and, she wasn’t sure she considered yoga a workout. I mean, doesn’t a workout mean sweat? Haha, joke was on her, it was a heated class and she sweated more than she ever had in her life! Now, she can’t live without yoga. Not only is it an incredible workout that allows her to eat her favorite thing, chocolate, without guilt, but it also helps to keep her grounded and centered emotionally, which is not always an easy feat for a busy stay at home mom of two. Over time she found flexibility and strength, both physically and mentally, that she never knew she had. As a teacher, Stefanie hopes to inspire others to find both their inner and outer strength and flexibility.

Having a hard time squeezing a work out into your already busy day? I get you, I really do. It’s hard enough finding the time pre-kids, but once you have little ones, the time, and energy can be nearly impossible to come by. If you’re anything like me, there’s always a long list of chores/forgotten projects to get to in you’re “free time”. Not to mention, when said free time does occur, kicking back and watching Real Housewives with a glass of chardonnay and some chocolate doesn’t sound so bad either.

I used to view exercise as a necessary evil that would allow me to eat my chocolate and drink my chardonnay yet still fit into my designer jeans (which, let’s face it, on my stay at home mom salary and with preschool tuition to pay, I can’t afford to buy new ones all too often). But, in the past couple of years, I have become somewhat of a dedicated yogi, so much so that I am now a certified yoga teacher, and my attitude towards fitness has changed drastically.

That hour or so I take a day (no, not every day, but as often as I can), is the best thing I do for myself, and my family. Physically, I’m probably in the best shape of my life, not the skinnest per se, but the most fit. As my dear hubby likes to show off, I now have “guns” (buh bye granny flab when I wave). And, while all that’s well and good, it’s my mood that benefits the most. Taking that time out for me grounds, it centers me, and those endorphins really do help ease stress. Things that were a huge deal, post workout, no longer such a big deal. I think it’s this therapeutic aspect that truly helps me to be a better mother

Believe me I know the mommy guilt about taking time for oneself away from kids, possibly even putting them into a day care at a gym. I hardly ever did it for the first 3 years of mommyhood, but what better message to send your kids than taking time to put yourself first and doing something so good for both your physical and mental health?

So my advice to you, make some time and get out there and get moving (or pop in a dvd at home, find a podcast…) Try something new, something you’d never thought you would like or could do. (Lord knows I felt that way about yoga). Keep it varied and keep it interesting, just be active. There’s nothing better you can do for your mind, body, soul & your family.

Just remember, baby steps, no one was born a marathon runner….. With practice and dedication, you’ll get where your going.

And, just in case you were curious, I still very much enjoy my wine and my chocolate just as much as ever.

Namaste

Stefanie Lester Coslow is a native New Yorker currently residing in Chicago with her husband and two kids and teaches at CorePower Yoga throughout their Chicago locations. In a former life, she was an accountant at a TV Rep firm who studied Psychology at school, talk about yin & yang.

I adore this core move.  It’s a great oblique move and when incorporated into your workout will help you achieve an hourglass shape.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

Add this move into your workout as another way to work your triceps.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

In order to exercise safely proper body alignment is ESSENTIAL!  Here is a video explaining proper body alignment and the body scan that I do before every exercise.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

It’s that time of year when we all want to fit into our bathing suits and at the same time we’re planning our summer vacations. Here’s my favorite tip on how to stay on course without ruining your exercise routine.

These are my favorite resistance bands.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

Here’s how to make your workout really work out for you

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

How to make exercise fun

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

An exercise mat is a must have to the person who exercises at home. It protects the knees, ankles and feet from shock as well as the back and head while lying down.

When choosing an exercise mat you will want something that is thick, this will offer more support and comfort when laying on it. The mat should be large enough to accommodate your full body when lying down. Also consider how it will be stored. Most roll up so they can be put away and take minimal space to store. Others come with bags that are extremely useful if using the mat in multiple locations. Mats also come in various colours so choose one that inspires you to exercise.

I love my Wai Lana exercise mat!

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services