4 Core Exercises for Moms

There was a time I really, really hated core work.

I dreaded doing it and hated it the whole time.

I came to realize it was the way I approached core work that was the problem.  My core is the one part of my body I dislike the most so I always went too hard and was really hard on myself; mostly berating myself and trying to beat that part of my body into submission.  (P.S. that method doesn’t work out so well 😉 )

Once I learned to be gentler with myself, mentally and physically, I came to love doing core work.

And I know as a mom, that is probably the area of your body you dislike the most.  I want you to know that it doesn’t have to be that way.  Practice being kinder to yourself, and see what happens.  It’s a practice.  Meaning, you probably won’t wake up one day and LOOOOVE your core forever and ever.  You’ll have days you feel good and days you lament the vision you see in the mirror.  When those bad days come around, just practice being kind to yourself and seeing the good in your core.  Do you have stretch marks from a pregnancy like I do?  Can you see them as mama tiger stripes?  Do you have extra belly skin like I do?  Can you marvel at the fact that you carried another human being inside your body and your body had to grow and expand to love up that little human?

With patience, compassion, and love, you can change the way you see yourself.

When you’re ready, here’s a set of 4 different-from-the-usual core exercises to have fun with 🙂

http://www.yogajournal.com/slideshow/two-fit-moms-4-core-exercises-tone-belly/

Coping with Mom Stress

How do YOU cope with mom stress?

I’ve been forced to slow down recently, and that’s been a fabulous thing.

Being forced to slow down has shown me that I don’t *HAVE* to do as much as I was doing.  The kitchen won’t disappear if the floor isn’t swept daily.  The windows don’t need to be windexed twice a day (if you have a toddler you understand what I’m talking about!!).  The laundry will still be there and not having my favorite outfits for myself and my son has forced me to get creative with what we have.  And guess what?  No one has noticed or cared, I was the ONLY one who cared so much.

I challenge you to LET GO of one thing in your day.  What is ONE thing you think you have to do every day but actually don’t HAVE to do?

Letting go of that one thing will be a step towards letting go of some of that mom stress.  We cause a lot of our own suffering.  Much of our stress is caused by expectations we carry about ourselves, or about how our children should be, or about how our significant other should be.  Can you LET GO of one thing today?

I LOVE chatting about this with other Moms <3  I can brainstorm with you to find something you can let go of.  I do this absolutely for FREE because I genuinely care about you and I want to see you SHINE <3

MUCH love to all of you mamas out there.  You’re doing a FABULOUS job!

Slowing Down for Better Sleep

I came across this article in Yoga Journal and can definitely relate!

We all know that unplugging is a great way to recharge, get some peace, and sleep better, especially during these very active and contentious political times.

Pretty please take an hour to unplug everyday; you deserve it so much.  Turn your phone to silent (or even better, turn it off) and just BE.  Take note of how differently you sleep and how your overall mood is affected 🙂

For those of you who don’t want to read the whole thing, this is my favorite part from this article:

“When we take the time to rest, everyone benefits. I know unplugging is not an easy thing to do. We are told from all directions to keep up with everything, stay plugged in, and do everything we were doing before. All while we are also organizing perfect playdates, cooking a million more meals than we ever imagined, and soothing everyone when they’re crying. However, if our culture is not going to give you a break, you will have to take it, and create the vision of parenting and home life that you know will sustain you and your little ones in the years ahead.”

Come back and tell me how a practice of unplugging for an hour a day changed things for you!


Mommy and Me Yoga in New Milford is coming up on Valentine’s Day from 9:30-10:15 am at Bloom Yoga!  Come have fun with your little one(s) and the rest of us moms 🙂  Reply to this email or text me at 203-448-7974 to let me know you’re coming 🙂  We need at least 5 mommies to RSVP to hold class, so tell your friends!

Ardha Chandrasana (Half Moon Pose)

Half moon pose!

Another favorite pose of mine, it’s a good balance of strength and receptivity.

I like yoga journal’s explanation on how to get into this pose, but I think this video is the easiest way to see how this pose works if you haven’t done it before or it’s a pose you don’t practice often.

Have fun trying this at home!  We’ll play with this pose this week 🙂

Tadasana! (Mountain Pose) and Mommy and Me Yoga in Danbury!

Tadasana (mountain pose) is one of my favorite poses and one I practice all the time!

It is grounding and stabilizing.  It feels SO good in our hurried, hectic lives.

Tadasana is also the foundation of all standing poses, meaning you should work towards feeling the qualities of tadasana in all standing poses.

If you haven’t practiced tadasana before, I recommend using these instructions to give it a try 🙂

https://kripalu.org/resources/get-grounded-mountain-pose

Once you’ve got that down, add onto it with some visualization (my favorite part!).  Imagine you have roots growing our of your heel, the ball behind the big toe, and the ball behind the little toe.  Imagine those roots growing down through the earth and out in all directions.  I get chills every time I do this visualization!  It’s a good one 🙂

Have fun trying mountain pose and know that you can use this pose at anytime.  I have a private client who used this pose during a stressful time and found great relief in minutes.  Hearing this made me so happy because that is the ‘point’ of yoga; to bring this practice off your mat into your every day life.


Mommy and Me Yoga dates are here for our Danbury location!

We’ll be meeting at A Common Ground at 33 Crosby Street in Danbury on the following days from 9:30-10:15 am, come play with us!

February 21, March 21, April 11, May 23, and June 20!

This is a class for moms and kids of any age!  Strengthen and relax your body all while bonding with your child. This class includes yoga, play time for everyone, and relaxation. It is 45 minutes of fun. Bring anything you would normally bring when venturing out with your child and a yoga mat for yourself.  the cost is $8 and we need at least five mommies to attend to hold class, so tell and bring your friends!

Let me know if you plan on coming by texting me at 203-448-7974 or emailing me at christina@christinarojas.com

Are you lacking pizazz in the New Year?

Are you lacking pizazz in the new year?

Don’t worry!  You’re not alone 😉

I started the New Year feeling a little drained after the holidays and traveling.  December felt like a marathon!

This is especially true for us mamas who tend to take on the majority of the holiday related responsibilities.  So, instead of setting goals (which probably feels yucky if you’re drained), set an intention of taking your time in figuring out what you want for this year.  Take some pressure off yourself and rejuvenate.


I have the perfect opportunity for you to get some me time in, recharge, and feel refreshed!

Our second Moms Only Mini Retreat: a 2 Hour Escape is coming up on January 15th from 1-3!

During two delicious hours you’ll be able to focus on yourself.
Your retreat includes:

– blissful yoga focused on relaxation and well being
– aromatherapy to support you on a cold winter day
– the opportunity to socialize with other Moms over herbal teas OR
– take quiet time to yourself to do ABSOLUTELY NOTHING (except maybe enjoy that herbal tea while it’s still nice and hot) in the beautiful Sun Room at YogaSpace.

You’ll leave with a renewed sense of well being and a personally chosen essential oil to anchor you to bliss on the go.

Come hibernate with us for two hours, your body and mind will thank you for it!

Sign up here 🙂  http://yogaspace-ct.com/sp/SpecialEvents.php#MomsOnly

Register by January 12th for $5 off!


Mommy and Me Yoga at Bloom Yoga in New Milford starts on January 17th!

It’s from 9:30-10:15 am.  We need at least 5 mommies to join us and it’s only $8!  RSVP your spot by emailing me at christina@christinarojas.com or texting me at 203-448-7974.

Due to your requests I’m working on having this class at Bloom Yoga twice a month!  More info to come 🙂

The dates I have set so far for the New Milford Mommy and Me are:  February 14March 14, April 18, May 16, and June 13.  Mark your calendar!  🙂

As we head further into the winter months, I wanted to share my snow policy with you all.  If New Milford schools are delayed or cancelled, class will be cancelled.  I’ll inform you all as soon as possible.  The best place to keep your eye open for this news is my FB page:  https://www.facebook.com/yogawithchristinarojas/  

I also have all the mommy and me yoga dates on my FB page 🙂

Happy Holidays!

Hi everyone!  I just wanted to write a quick note to say I wish you all a peaceful holiday season and a very Happy New Year!

I’ll be taking next week off, newsletters will start up again in the New Year 🙂


The next Mom’s Only Mini Retreat is coming up on January 15th from 1-3!  Mark your calendars, it’s going to be oh so good!  Details to come in the New Year.


The wonderful Kate Bennett Schell will be subbing Yoga Basics on December 26th at Yoga Space.  Come out and get some yoga in after the holiday indulgences!

Self Care for the Holidays!

self-care-is-never-selfish

The holidays are here!

This is the most wonderful time of year and, let’s be real, also one of the most stressful; especially for us Moms who are typically the ones planning, shopping, wrapping, and baking.  The list never ends.

I know how hard it is in your every day life to take time to yourself (because it’s hard for me too!).  It’s even HARDER now, with all the holiday demands.  That’s why it’s even MORE important than ever to carve out even 10 minutes to yourself.  Your sanity will thank you.  And, your family will notice a calmer you, which will mean better relationships and a better holiday experience.  Who doesn’t want that?!

So, get yourself to a yoga class.  Book that massage you’ve been dying to get.  Go get a mani/pedi.  Even if you just take 10 minutes to sit in silence when the kids are sleeping and do absolutely nothing, you would get tremendous benefit.  Feed your soul!

This article from Yoga Journal has some more tips!


The last mommy and me yoga class for the year is on December 13th in Ridgefield at St. Stephen’s Episcopal Church from 9:30-10:15.  See attached for more info 🙂  Reach out with any questions!  https://gallery.mailchimp.com/effd2c121f9136233a71605b0/files/Mommy_and_Me_Yoga_Ridgefield.pdf

I’m in the process of setting dates for 2017 🙂  More info to come!

Mom, what are we doing today? I’m borrreeeddddd!

bored-kid
Mamas, enjoy this guest blog post from the editor of macaroni kids danbury, Meghan Friedland:


Mom, what are we DOING today?”

Is this a familiar phrase in your house?

No need to stress about figuring out where to go or what to do each week with the kids. Macaroni Kid is an online resource to help moms (and dad’s of course!) plan their family fun each and every week. We do all the work for you – aggregating all the things going on around our community and placing them in one calendar that we will email to you as part of our weekly e-newsletter, filled with content relevant to families including kid-friendly recipes and crafts. Subscribe today and let us help you plan your family fun!

A Mother’s Intuition

intuition2

Infant sleep.

It’s one of the most hotly debated and mom shaming prone topics there is.

When my son was 7 months old I was so confused about what to do for our sleep situation.  I was so exhausted.  My son had gone though the ‘4 month sleep regression’ and we were up every 2 hours all.night.long for months.

I google searched ways to get my baby to sleep and found there were two very opposite opinions and tons of gray area options out there.  We tried a couple of methods and none of it was working for us.  I was confused, exhausted, and doubting myself all the time.

I finally realized I was looking outside myself for answers when all I had to do that whole time was listen to my intuitive voice.

I had a lot of mental noise (drummed up as a result of all that google searching!).  What was the right way?  Would I be ruining my son’s life forever based on the way we chose to sleep?  Would I regret my choice down the road?

I used yoga, breathing, and some meditation to break through all that mental chatter.  I connected to my intuition and uncovered the answer within myself.

We started sleeping the way my intuition uncovered and we are ALL much happier and connected.  Once I finally followed through on my intuition’s guidance I really wondered why I waited so long!

Our intuitive voice is very quiet.  We must get still enough to hear it.  And, we must be brave enough to trust it.  As a Mom, it’s tough because we get so much unsolicited advice in real life and online.  We are in a vulnerable position because we are sleep deprived and often not confident enough in our choices.  Those factors make it REALLY difficult to not only connect to our intuition but also to follow through on it with confidence.

Do you struggle with this too?  I’d love to help you!  I know how confusing and exhausting life can be when we are disconnected from our intuitive voice.  There is a better, easier way.  Reply to this email and I’d be happy to help you via email, text, or a phone call.  I want you to experience an easier way!