Movement Snacks: Sometimes your wrists need a break
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Hey Reader, Do you ever get tired of doing 100 chaturangas in your yoga classes? I do. This is partially because I don't need or want my yoga practice to be my primary workout. But I also think that there is more to "flow" that sun salutations. From a practical standpoint, not everyone can easily put weight on their hands. Now, as a trainer, I also believe that this doesn't mean they never should try or work to build strength in their wrists but it's also important to have movement practices that don't create more stress around the question of "how do I modify this for my wrist/elbow/shoulder?" As a teacher, I am always looking for ways to both democratize the movement practice by making a class more accessible, while still teaching the actions that are essential for a particular pose or exercise. This leads me to my movement snack for the week. This month in my online studio, I'm focusing on vasisthasana -- also known as side plank. Lots of people struggle with weight bearing on one arm in vasisthasana. Sometimes because of wrist or shoulder injuries but sometimes it's because they're not using their legs or their side body feels tight. In my classes last week, I taught the same flow, 2 ways. The first way included kickstand vasisthasana and vasisthasana as part of the flow. The second way was the same flow but without the 2 vasi variations. I taught that second flow, without weight bearing on wrists or arms, in the 60 minute class last Saturday. The idea was to warm up hips and side body without wearing out wrists and arms. I decided to pull that one section out and share it on YouTube. The actual flow is 12 minutes long. You do the entire sequence 3x through, picking up a little speed (but not much), with each subsequent round. You can watch it here: If you want to check out the entire class, along with more targeted vasisthasana prep for core and shoulders, join me in MOVE -- the video lives there in the archives! Additionally, I'm filming a 10 minute version of the flow, including the vasi variations, for the quick flows in MOVE, too. 2 MOVE members have already told me that their vasisthasana feels easier than ever after working on it this month in MOVE, which is really cool. So, if you're looking to focus a little more on vasisthasana, there's one more week to catch it live with me in MOVE with Naomi. (And of course the archives are available always) If you want to join me in MOVE, there are 3 options for membership: MOVE15, which focuses on classes less than 20 minutes long, including 2 live classes each week that are quick movement breaks (just 15 minutes long). MOVE, which offers a monthly calendar to follow along with, as well as live 30 minutes classes and everything else you have access to in MOVE 15 (and an archive of 30 minute classes). MOVE Plus, which focuses on more individualized support. I create a personalized movement program every month for you, based on your needs. I also offer a higher level of accountability -- you can text me when you've completed a practice or do weekly check-ins. Read a little more about MOVE and get started here. I'd love to know what questions you have about strength training, movement in midlife, and how to create a more consistent movement practice. Please respond to this email with your questions and I'll answer them in a future newsletter or even in a YouTube video! Thanks for being a part of my community this year. I am so grateful for you. Warmly, Naomi Want to stay in touch during the week? Here are a 2 easy ways: Follow me on Instagram, where I share movement inspiration 3x a week as acts of resistance, connection, and strength. Follow me on substack, where I write about the intersection of movement, motherhood, and the culture that we are all moving through. Or better yet, subscribe so you have immediate access to regular essays, including my most recent substacks. I have 2 new essays up on substack. One is more exercise science based, discussing the reality of menopause and metabolism vs the fear tactics that menopause influencers employ. You can read that one here. I also have a much more personal essay asking the question, "what if it's never enough?" -- read that one here. There are many ways to support my writing on substack, which focuses on women's health and motherhood during perimenopause through an anti-diet and pro-science lens: 😍 Become a free subscriber |