Become Your Hero - Yogashero
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Want A Natural Way to Keep Acne Away?

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ACV as a facial toner

Have you ever used ACV as a facial toner? Want a natural way to to keep acne away? Apple Cider Vinegar (ACV) is an one-stop solution for acne, oily skin, wrinkles and age spots for a lot of people. It’s a acne killer hero for most people!

I had a very insightful discussion with the gregarious celebrity make up artist and former ABC News Beauty Contributor, Marcus Geeter. Since I get occasional hormonal monthly breakouts, I thought I’d try his all-natural remedy for acne. After all, I have taken ACV as an elixir for years to restore balance to my digestive system. Here’s what Marcus and I suggest:

  1. Clean your face with your normal cleanser
  2. Use a cotton pad or ball to soak and apply the ACV. Place soaked pad onto the face, excluding the eye area.
  3. Let the ACV sit and simmer for 10 minutes.
  4. Rinse with cold water and dry face.
  5. Go to bed and continue with your morning facial oil-free cleansing routine. Repeat for 30 days. 

ACV facial toner is the best kept secret because it does so much for our skin. The facial toner helps to improve your overall complexion by balancing your skin’s natural Ph. ACV tightens your facial pores and cleans away excess oil and makeup; and aids the effects to fight future breakouts.

Namaste!

Dena

Yogashero.com 😉

Love You Latte! What is the caffeine difference in coffee versus tea?

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Caffeine in coffee versus tea

Love you latte! Right? Have you ever wondered what is the difference between the caffeine found in coffee versus tea? I’ve always wondered about these daily coffee vs. tea lifestyle habits. Everyone I know, drinks one or the other.

Well, the answer is not so cut and dry. The actual content of a cup of coffee or tea can vary considerably because of factors such as origin, processing and preparation method, including brewing time. Here is an example based on the data from the Mayo Clinic

Here is the caffiene breakdown. Coffee drinks that are brewed as 8 ounces contain about 95-165 milligrams of caffeine. Decaffeinated coffee drinks as 8 ounces contain about 2-5 milligrams of caffeine. Teas that are brewed black as 8 ounces contain about 25-48 milligrams of caffeine. Teas that are brewed green as 8 ounces contain about 25-29 milligrams of caffeine. Specifically, white tea has less caffeine. If you are experiencing headaches or a jittery reaction to caffeine, just consider scaling back your consumption. Always talk to your doctor if the issue stays persistent. 

Research Shows Both Coffee and Tea Can Be Good For You In Different Ways

Tea and coffee both have a different polyphenol chemical makeup which produce varying health benefits in some studies. White tea has been found to have a higher concentration of antioxidants which may be more effective in preventing some diseases. By contrast, people who drink more coffee appear to have fewer symptoms from Alzheimer’s. To get the full benefits, both tea and coffee are recommended to be organic. Over 1000 chemicals have been found in roasted coffee with 19 being known carcinogens. Infographic lays it out in an easily consumable format

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Tea has the following benefits:

  • Helps to present development of Type 1 Diabetes or slow its progression
  • Contains fluoride which protects the teeth
  • Can lower stress and protect against heart disease and some cancers.

Coffee has the following benefits:

  • Helps to prevent Type 2 Diabetes.
  • Improves short term recall in the elderly.
  • Protects the liver against cirrhosis.

My recommendation is to drink whatever makes you feel good of these two options and do your best to buy it organic! Love you! Enjoy! If you have more questions, you can email me dena@yogashero.com. 

🎁Let’s Jingle & Mingle: Want to win $1000 in PayPal Cash? Here’s your chance…

 

Hi everyone! We have a super fun giveaway planned and we are all so excited to be sharing it today! I’m teaming up with some really awesome bloggers to bring you a $1000 PayPal cash giveaway! One lucky follower will have the chance to win some extra spending money this holiday season! All you have to do is enter through the Rafflecopter widget below! Wishing you many blessings this holiday season! 🎁

Good luck!

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What can you do about your overactive bladder or “peehavior?”

This weekend, it’s Girl Talk About #Peehavior sponsored by Astellas! And, low and behold, I often times teach yoga at the Astellas office in Northbrook, Illinois. I wanted to get more information to see if the female “peehavior” was on point. Honestly, I am a natural connector and love gathering more helpful tips for common issues facing women. After all, we aren’t aware of your bodies as much as we should be because we are always so busy taking care of others — a parent or a child or even a co-worker. The list goes on but this blog post requires you to hit the pause button to just become aware of your own peehavior!!! You deserve your own attention for a moment. It’s self-care for you! Okay! Here’s the 411.

 

Is your #Peehavior healthy?

Most of us have tingled a little in our panties after holding it too long. Did you KNOW that nearly 46 million Americans, age 40 and older, experience overactive bladder symptoms?? Incontinence? Well, according to Astellas, a big pharmacy leader, about 60% of women surveyed rarely or never think about their bladder situation. Most women are living a shroud of secrecy about their peehavior. The peehavior of women is different than men. You notice this by observing the long queue lines of women waiting for the pearly porcelain abodes at the airport. The wait line for men is so drastically different. Well, can we say, short. So, there are differences between peehavior of men versus women.

Although most women surveyed don’t think or talk about their bladder health, their peehavior tells a different story. Just under half of women surveyed have used a men’s bathroom because the line for the women’s room was too long. Hello! That’s evidence! About 86% of women survey have peed somewhere other than a bathroom. The top three most unusual places women reported peeing were: 19% behind the Bushes, 17% in the Woods, 16% on the Roadside. Talk about taking road side assistance to another level. 

The American Urological Association (AUA) identifies the major symptom of overactive bladder (OAB) as a sudden, strong urge to urinate that you can’t control. Urgency is when you feel a strong need to urinate that is difficult to control and frequency means that you need to urinate too often. Leakage is also known as “accidentally urinating” after a sudden, uncontrollable urge. 

 

What are the causes of overactive peehavior? Here are some of the top reasons why women will tend to have overactive peehavior.

  • Weakened pelvic floor muscles after having several births
  • Hormonal changes
  • High impact exercise
  • Higher than average BMI
  • Chronic cough
  • Rare or unsuspected mass compressing the bladder, etc.

 

What are some potential lifestyle remedies or helpful tips to deal with an overactive peehavior?

After all, 1 out of 3 women live with bladder leakage, wearing pads “just in case.”

  • Manage your fluid intake throughout the day and how much to drink before bedtime.
  • Drink plain water and eat non-citrus fruits like apricots, papayas, watermelons and pears.
  • Avoid spicy, citrus and tomato-based foods which can irritate your bladder.

What are the new wellness innovations out there for urinary incontinence? What can you do about your “Peehavior?”

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  • This pill is formulated to reduce the urge to urinate. The side effects will vary from person to person. Ask your doctor about Myrbetriq if you don’t have a history of liver or kidney problems. It is the most prescribed medication for an overactive bladder. Like any medication, there are side effects so ask your doctor. Report any negative side effect to the FDA. 1-800-FDA-1088. www.myrbetriq.com"apex-pelvic-kegel-device"
  • A new pelvic fitness device, ApexM, was developed by inventor, Buzz Peddicord of InControl Medical for urinary leakage specific symptoms. This probe device uses muscle stimulation to properly exercise kegel muscles and strengthen the pelvic floor. It feels like your vaginal muscles are pulling upward and inward then relaxing. These pelvic floor contractions strengthen the muscles giving you greater control of your bladder. ApexM works best for bladder leakage when coughing, laughing, sneezing or exercising also know as stress. ApexM also helps urge and mixed urinary incontinence. This product is being tested further to help with more than just bladder leakage at the several universities. InControl is claiming 90% effective rate on improving your incontinence chances. For ApexM to work properly you must use it for 10 minutes per day, 6 days a week for 90 days. To maintain the muscle growth after the 90 days (and you’ve seen improvement) it’s recommended to resume treatments a few times a week, or when symptoms start showing again. It comes in a grey pouch with conductive gel, which is recommended to use for muscle stimulation to be delivered correctly. All InControl Medical products are manufactured near Milwaukee, Wisconsin. I was fortunate enough to visit myself and the place was impeccable. I was impressed by the electrical circuit assembly process. Click here to order for a $100 discount on ApexM. Use code AF204. Don’t miss out on treating your bladder leakage with a noninvasive option.

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  • Another incontinence solution as seen on Dr. Oz is the O-SHOT. The O-SHOT was developed by Dr. Charles Runels. The way this works is as follows. Your blood is drawn and the platelets are then centrifuged out and saved for injection. The platelets are then injected with a needle into the vaginal canal preferably at the G-spot. This procedure is performed at medical spas nationwide but only lasts about 18 months to 2 years. This shot can be used in conjunction with the Apex pelvic fitness device listed above. You can discuss this with your doctor and/or visit their website. Click here. 

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Make sure to ask your doctor if you are not sure whether or not your “peehavior” is normal. If not, it’s so common to live without ever asking your physician. Be the change and invest in your own self care regime. Don’t go it alone! People like Dr Ekene Enemchukwu, MD have some potential solutions. Ekene is a practicing female pelvic medicine urologist with a medical degree from the University of North Carolina at Chapel Hill and a general surgery and urology training from Vanderbilt University Medical . She has been published in Urology, Journal of Urology and more. She is currently teaching at Stanford University. 

Dena Dodd Perry loves studying beauty and wellness innovations. Dena is the founder of Yogashero. She is an award-winning market researcher and influencer with over 20 years of science and marketing experience. Dena is also corporate yoga teacher 500CYT. Her past products have been featured on Dr. Oz, ShopNBC, Beauty Business, Women’s Health Magazine and more. She is also a spokesperson for Beautycounter for small group discussions on beauty safety education. Dena received her industrial engineering and MBA degrees from Northwestern University. Her passion is sharing good information in the beauty and wellness space. 

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How to Begin to Glow From The Inside Out

Are you currently glowing like you were in your 20s or when you were pregnant? Well, you can get that healthy glow again and again. Glowing skin starts from the inside out. I’m almost 50 years old. I’ve tested a lot food and beauty products over the years. I’m here to share my own wisdom and observations. To support radiant skin, I drink lots of water and eat majority of my meals from whole foods. I’m not perfect because I do buy salads or chicken sandwich when I am out with the kids running errands. But, I also incorporate a source of Omega-3 in my meals with almonds, cod liver oil, chia seeds and occasionally Orenda nutritional shakes. I notice that I have more of a glow when I do these things. Smoothies are also an easy, simple way to pack in fruits and veggies and get lots of fiber to keep you feeling full. Try the pre-frozen organic varieties from Costco, Target, Whole Foods or Trader Joe’s. Then, add a non-dairy base like coconut milk, almond milk or filtered water and then ice. Add ginger, tumeric, nut butter, avocado depending on your sassy vs. saucy mood. Go for it and get your drink on! BTW, you can order the Orenda nutritional shakes by calling 1-866-673-1333 Health Coach ID 93887. Change in this case begin with you. Just message me if you have more questions at dena@yogashero.com Happy to help!

How to Begin to Glow From The Outside In

We know that our skin is our largest organ. Especially during the fall and winter months, we want to exfoliate and also moisturize in healthy, safer ways. We know the beauty regulatory laws have not been changed since 1938. Beautycounter is the only beauty company that I am aware of that conducts its own recalls and tests of product toxins and/or contamination post-packaging. Many people do not know that companies are not required to disclose if sub-suppliers are shipping supply ingredients with pre-existing preservatives. Another point worth noting is that the word ‘fragrance’ in the beauty industry is a nebulous word that means anything can be in that synthetic bottle. So, here are my five favorite items from Beautycounter that safely cleans and detoxifies from the outside in.

  1. Let’s start by cleaning the skin. For a good organic body scrub, use the detoxifying sweet lemony Sugar Body Scrub. Click Here.
  2. For a body wash that packs a punch, use this coconut oil-based Body Wash that has a hint of citrus aroma. Click Here.
  3. Let’s keep our glowing skin all day long. For heightened body moisture, use the creamy, luxe supple texture of the Body Butter. Click Here.
  4. For an extra moisture defense against dry, ashy skin, try mixing the body butter with the Lustro Body Oil for cold, blistering winter months in the windy city of Chicago. To shop for the Lustro Body Oil, Click Here.
  5. To even out imperfections, match your skin’s color from the award-winning Tint Skin foundation collection, from fair to mocha tint shades. We’ve got you covered detoxeliciously. Click Here.

Want to reduce inflammation for the whole body? Here’s my product review of the CryoSauna!

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Do you experience inflammation after an intense workout, run or yoga? Would you rather have a mood boost to boot and reduce inflammation? Well, here’s my review of the top on-trend treatment for inflammation of the body, Cryotherapy. Most high end sauna places recommend you go at least twice to three times a week to get the full benefits. But, I wanted to at least try cryotherapy at least once to see if it’s worth it.

Back in the day, I was invited as a guest for a health service review of a high-end local studio. The guests were taken in groups of 4 on a tour of the entire facility. I remember ending the tour by seeing someone’s husband immersed inside of what looked like a science fiction, Star Trek-like steel chamber. It was truly something out of a futuristic dream. This chamber called the cryosauna looks similar to a stand-up tanning booth with foggy steam coming out of it. But, let’s be clear. The fog should not be confused with nitrogen gas emitted from the cryosauna. You know it’s more techie than fog. For me, the real experience took place about a month later.

I was asked to strip down to underwear and was told to put on two layers of socks and gloves. Next, put on my robe. The attendant was nice as she kept the conversation flowing for the next five minutes. The average time for women inside the cryosauna is about 2:15 seconds while the average time for men is 2:30 or more. I took off the robe and remember feeling intense coldness mainly on my arms. The attendant suggested I put my arms along the upper edge perimeter of the cryotherapy sauna. The coldness immediately felt tolerable. After walking gently around in circles, almost like a doggie trying to figure out which way to go, my two minute time was almost over. Afterwards, I felt a more alive as though I had adrenaline rush. It was a happy experience, not at all stressful. I slept better and no longer had any achy quad pain from running or biking.

Cryotherapy makes claims to alleviate the symptoms of chronic conditions such as arthritis, fibromyalgia, multiple sclerosis, autoimmune disorder, psoriasis, dermatitis and osteoporosis. Studies even in Europe have show the whole body cryotherapy eases symptoms of mood disorders, anxiety and depression.

Temperature stress has physical benefits. Cryotherapy induces a short duration temperature stress to the body,” explains Dimitris Tsoukalas, M.D., leading expert in the application of Metabolomics and Nutritional Medicine in chronic and autoimmune diseases, as well as the author of How To Live 150 Years In Health. The hormones released during stress — cortisol, adrenaline, and dopamine — increase our ability to withstand pain, fatigue, and hunger. They also decrease inflammation and related symptoms.” Dr. Tsoukalas goes on to state that appropriate responsiveness to cold, mental stress, physical strain, dehydration, fasting, etc. is a crucial prerequisite for a sense of well-being, adequate performance of tasks, and positive social interactions. He explains that a pioneering Austrian-Canadian endocrinologist, Hans Selye first observed stress and defined it as ‘the nonspecific response of the body to any demand for change.’”

According to Mental Floss, the vagus nerve is literally the captain of your inner nerve center — the parasympathetic nervous system, to be specific. And like a good captain, it does a great job of overseeing a vast range of crucial functions, communicating nerve impulses to every organ in your body. New research has revealed that it may also be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment that leaves medications behind. 

Here are the TOP 5 Benefits from using Cryotherapy.

  1. The Happy Boost – The cryotherapy allows the body to release endorphins into the bloodstream, and one feels their mood increasing after the session. The endorphin interact with pain receptor, reducing the perception of pain. Cortisol levels are reduced making the body happier and relatively more relaxed than entering the chamber itself.
  2. The Collagen Surge – There are facial cryotherapy session that help lessen the appearance of wrinkles, increasing the skin’s collagen. According to one of the top Cryotherapy providers, routine cryotherapy treatment can help rejuvenate the collagen matrix, improving skin’s surface and reducing the appearance of cellulite and fatty deposits at the skin’s surface.
  3. The Chronic Pain Reduction – Each person is different. For those suffering from general body pain, cryotherapy reduces pain and fatigue. Results will vary but most patrons will feel pain relief for a few hours and others will have pain relief for days. One study regarding fibromyalgia patients showed that after 15 sessions of cryotherapy, pain levels were improved.
  4. The Decrease in Inflammation – I sought out cryotherapy because of prior spine surgery of my L4-L5 lumber herniated disc. I rarely get pain from this surgery but believe in prevention as means to stay healthy. I’ve tried mung bean baths from Chinese Medicine to massages but found this cryotherapy to be most promising for my body.
  5. ICE is the best natural inflammation reducer – However, cryotherapy reduces inflammation throughout the body so the healing can take place in more than one area at a time. According to Mental Floss, the vagus nerve is literally the captain of your inner nerve center — the parasympathetic nervous system, to be specific. And like a good captain, it does a great job of overseeing a vast range of crucial functions, communicating nerve impulses to every organ in your body. New research has revealed that it may also be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment that leaves medications behind. 
    So, go ahead and kill the pain with one cold stone cryotherapy treatment or multiple ones. Many athletes use cryotherapy because the treatment can help them recover from their sports activity. Since joint and muscle strength is increased, athletes can sports-train sooner which usually improves their outcomes. The muscles are not frozen so you can exercise sooner. Blood flows are also restored in the body through vasodilation. Unlike ice bath, muscles don’t need time to recover after cryotherapy. So, enjoy this one cold cryotherapy!

By: Dena Perry,

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Dena is a certified yoga teacher 500- CYT in the Chicagoland area, product developer and beauty executive with Beautycounter. She specializes in yoga with back care, meditation, breathing and vinyasa flow techniques. She currently teaches yoga for two large corporations in Chicago. Her passion, as a wellness blogger, is sharing ideas that improves the quality of life for human beings. It’s all about being happy, healthy and helpful! Namaste!

Top 5 Things To Think About Before Building A Small Organic Garden

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Want to commit to a healthier organic lifestyle? Why not grow a raised small garden table at home? We saw, too, that we no longer needed to buy or hire a plow, or drag a cultivator, a tiller. To dig in raised garden beds, we needed only a few tools: a fork, a rake, a shovel, dirt, wood, mesh and a hand trowel – all inexpensive. Much to our surprise and excitement, the beds of composted clay soil that we prepared and planted last spring soon produced an abundance of healthy and delicious vegetables.

Here are some considerations you should think about first before making the “deep dig” into building your home garden.

  1. Consider getting healthy plants from your local garden greenhouse or organic farmers. I typically visit all the local garden stores in the area. I am a big fan of farm to table food. I interview the head gardener to figure out exactly where the farms are located. If the plants are grown too far away in another state, the certainty of its organic status is weaker. If the plants are grown within a 50-mile radius, you know that maybe the seller keeps his transportation costs low and values local produce. Consider asking, “Are these plants grown in greenhouse?” “Do you offer any organic certification on the plants?” It’s always good to ask a lot of questions.
  2. Decide if you want a raised garden. The one thing that I love most about my personal garden is that is raised for easy accessibility. No intense back bends are required to prune or water the plants. My petite garden is about 30 inches high, 4 feet deep and about 8 feet long. Also, it’s more difficult for animals to gain access to your green garden goodies.
  3. Make the table size manageable for your and your family. If you decide to build a garden, just get 2×4 wood pieces and hammer away. Make sure to buy steel or clean metal net for the base of the garden table. Most rectangular herb gardens are about 2×4 feet in dimensions. If needed, you can buy a garden mesh material to lay on top of the metal net for added moisture retention. Think about your lifestyle. If you live in an apartment, it will be so much more convenient to have a table garden as most apartment complexes do not have an outdoor yard. LA DUH!
  4. Install some kind of DIY water irrigation system. Are you Type-A person who manages your day down to the minute? If yes, you can go ahead and water your plants daily and skip to number #5. If no, like most of the world’s citizens, we’ve got a solution you can install on your own or hire a plumber. AHH! Buying an timer based system to water your plants will be one the best decisions you’ve ever made. The one that I like the most for garden newbies –who want to take their garden game to the next level– is the Rain Bird. I’ve got this one in my raised garden too. You will likely buy the water heads and the hose system together. This small system can also be purchased from Home Depot. Get out there. Besides, if you are single, it’s a great place to meet men too. Ask the Home Depot attendant to help you or if you are an online shopper, use this link to buy the irrigation system from Amazon.
  5. Create an attractive critter-proof barrier. I use marigold flowers along the perimeter of my flower bed to prevent leaf eating critters. Second, I periodically spray the leaves with vinegar water. Third, I’ve heard from my yogi friends that lemongrass is an effective way to prevent certain bugs as well. Try adding lemongrass oil to your natural vinegar spray and let nature work its miracles. In summary, when you combine the height of your small garden with natural repellent spray, you’ve got a winning garden strategy. It’s gardening made simple!

Tell me about your success story on IG: @yogashero by @denadoddlife

Enjoy!

 

 

 

Why Do I March As A Doctor?

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This past Saturday was the heralding of a revolution. Seems like a strong term however the impact it had on me as a woman, mother, daughter and physician felt just that strong. This past year has been an interesting one to say the least however my work as an obstetrician gynecologist still drives my passion. As a women’s health provider, I have learned that women’s health issues are many times passed to the back of the line when it comes to research, technology and funding. Hard pill to swallow but has not deterred my desire to educate, empower and enhance the lives of my patients.

Saturday, January 21st was historical for many reasons, not for the causes that we all marched for, unfortunately these have been there for many years. Our marching became a global event as the rest of the world joined in. I have never been more energized by those that surrounded me as we stood in solidarity for what we believe in. Violence or contention was not in the vocabulary, just our voices calling for equality as well as equity. Equity in our health, careers and also not to be victimized for our race, religion, sexual preference or genitalia!

When I have witnessed women denied for surgery, contraception or even a well woman exam because they were not covered by insurance, these are the moments that come to mind as I placed one foot after the other on the Mall last weekend.

To deny women the ability to come make sound decisions when it comes to their bodies, this is why I raise my fists in the air to show my disdain.

I had the pleasure to march with my residents who spend hours upon hours in the hospital for their training in order to provide women with exceptional care. To think they may have to fight policies and politicians in order to perform abortions or insert IUDs is appalling to me and sad that I cannot present to them a glimmer of hope in the fight for women’s rights.

Every day that I go to work, I speak to so many women that balance being a mother, wife, having a career also with various life hardships. I march so that whatever I can do to ensure their reproductive health is complete and exceptional. The journey of my quest to embolden my community has just begun and I hope to inspire more women along the way.

By Jessica Shepherd, MD, Gynecologist Expert

How to prepare for yoga class…

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3 Ways to Stay Prepared With Your Yogashero Bag

There once was a yoga teacher who loved the look of distinctive designer bags. This same yoga teacher also didn’t enjoy the feeling of having her water bottle just out there waiting to tip over, or double checking for her keys and wallet, or looking too slouchy and having to switch bags before meetings. She had a spark of an idea and thought, “Maybe I could do this designer yogashero bag that is highly functional and fashionable.” Shocked that there were no upscale long lasting yoga organizer bags, Dena designed her own sleek yogashero bag line. She followed that passion and worked tirelessly with a select CAD designer, made edits to the design and endured late nights. The patented Yogashero was born!

Dena developed a NEW vegan, stylish, patented yogashero organizer bag that holds your 1) mat, 2) water bottle to keep you hydrated, 3) wallet, 4) phone and built-in clip and your 5) keys with extra top pockets for clothes, papers, etc. We like to call them… THE BIG 5 ESSENTIALS. The easy access 2-way single zipper opens to the shape of a heart. The yoga organizer is 32” long and big enough to hold the Manduka Mat. You can’t find it anywhere except here online.

With more than 20 million practitioners and 90% of those practitioners carrying more than two or more items to class, many yoga students including the inventor would benefit from this new lifestyle yogashero organizer.

1.PURGE WHAT YOU DON’T NEED

As soon as you get this blog, get a Yogashero organizer like ours which I highly recommend in cold climates like the Northern, and Midwestern states and all rainy states. You really do not want to have a soggy mat going to yoga or pilates class. It’s just no fun trying to clean it before class or trying to practice on a damp mat. Protect your yoga mat with a yogashero bag that fully covers all of your belongings plus the mat itself. Everything is protected. 

There are many benefits to having this kind of yoga bag. Once you get your new yogashero bag, make way for just the essential yoga items. Go to your personal everyday handbag and grab any belongings that you really need. Get your keys, wallet and phone from the handbag and gently place them into your yoga bag. Add your mat and water bottle to your yoga bag. Acknowledge all the other items in your purse and let it go. Pack everything you need and travel to your yoga fitness class. Now, you are ready for yoga and maybe back to work meetings if you need to do so. It gives you more versatility. 

2.SET YOUR INTENTION BEFORE CLASS

Figure out what matters most to you. If it is peace, then let go of whatever you don’t need before your fitness routine. Get your water bottle to stay hydrated, your keys for the car, your wallet for incidentals, your mat and phone. Set your intention on being more mindful before class by arriving early, giving a smile to the receptionist or teacher, closing your eyes and stating your intention. Then, load your belongings into the cubby or locker. Bring your mat and water bottle with you to your class. Rest into child’s pose and patiently wait to begin class. Exhale!

3. GET ORGANIZED WEEKLY

Once you go through this exercise, you’ll feel so much more at peace throughout your day, knowing where your things are. So, I encourage you to remove clutter on a weekly basis, centrally consolidate your items in your yogashero bag and take just 5 to 7 items with you to class. Wash your yoga towel daily or weekly. Get rid of old, grumpled paper receipts. Clean the face of your phone and your mat with vinegar and water or hand sanitizer. Just get cleaned up and organized for every aspect of life including your yoga practice. Always aim at organizing your day and everything will be well.

“Keep only those things that speak to your heart. Then, take the plunge and discard all the rest. By doing this, you can reset your life and embark on a whole new lifestyle.” – Marie Kondo

By: Dena Dodd, Founder of Yogashero.myshopify.com 

What are the top three poses for pregnant women?

My Top Recommended Yoga Poses for Pregnant Women

Right now, Ciara, Beyonce and Yoga Girl are all expecting. Maybe, you are or know someone who is pregnant? Being pregnant can create a little havoc on the daily routine. First, your lower belly likes to expand daily in ways it’s never experienced before now. Second, your hormones will make a metabolic shift to increase the crazy cravings for everything from ice cream to pickles. Thus, you will realize you will still have to eat, think and move so you might as well do those things to increase your overall well being. And, love yourself like nobody else’s business.

Here are the TOP three poses that will support you the most during your pregnancy. Place your back onto a wall for poses 2 and 3 listed here for even more support as your continue your yoga practice.

  1. Bhavadvaja’s Twist – it is a seated twist. Start in seated position. Then, windmill both feet towards the left. Root down on the sit bones. Place right foot into lotus by lifting the right foot onto left hip crease. Take an inhale and try to root down evenly on both sit bones. Slowly, rotate the upper torso towards the right on the exhale. Place the right hand just beyond the right sit bone and place the left hand onto the right thigh if it’s accessible to you today. http://www.yogajournal.com/pose/bharadvaja-s-twist/

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  1. Extended Triangle Pose – it is triangle lateral pose. Start in front heel lunged forward along the midline to back arch or the opposite at a 45 degree angle. Lift the chest and extend both arms along the midline in to Warrior 2 pose. Pull the back hip back and swing the torso downward until your hand reaches a block or your ankle level. Extend the opposite arm towards the sky. "triangle-pregant-pose"
  2. Half Moon Pose – it’s an extended lift of the leg pose. Place your back onto the wall. Lunge one foot forward along the midline to back arch with the opposite foot at a 45 degree angle. Lift the chest and extend both arms along the midline in to warrior two pose. Lift back leg high off the mat and pull the upper torso down. Extend both arm vertically into what feels like a straight vertical line. Lift the chest forward. Place your lower hand onto a block for added support."half-moon-pregnant-mom"

So, for the Moms-To-Be, enjoy your blissful time expecting your little baby miracle. Hope this helps you with your yoga journey with peace and love in mind on a daily basis.

Enjoy,

Dena Dodd Perry 500-CYT/MBA