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Diet During Pregnancy

39weeks + 30lb

Since I’ve been pregnant I noticed how many women in my shoes try to keep up and not gain any weight during this period. Like former Miss Universe contestant, Chantal Duncan. I think that might be a little extreme. you should Gaining 25-35lbs is normal. I see women 38-40 weeks pregnant and still going to spinning, bar class … etc. and I just don’t understand why is so important to stay skinny? This time of your life is not about you, it’s about your baby. I know it’s important exercise, but to an extreme? This is not the time of your life where you should look the best, it’s okay if your thighs and arms are not as toned, you will have plenty of time to get back in shape. It is okay to get a little bit puffy. No one is going to judge you.  You might judge yourself.

For New York women, who always have so much pressure on how they look there is a demand to not gain any weight, besides the baby. For us big city women, especially here in New York, the way we look after pregnancy is also pressured.  It’s a race, everyone trying to get back in shape after 1 month from birth. Believe me I feel you. But this is no competition – I do get this feeling sometimes, when other women, who just had a baby, ask how much I gained, and I can see them roll their eyes. But after I put my ego on the side; I just laugh 😉 . This is my body. I know that I am doing the best to take care of me and my beautiful baby.

I don’t believe you should gain 40-50lbs and eat crazy, don’t get me wrong. That’s the other extreme. Eat whatever you feel like, and stop when you feel full. You know your body and what your baby needs. Some women think this is the time they can eat whatever they want (what did you do till now, suffer???) and nobody, not even their partners, will care how they look. I think this is a lie. First of all, you should always eat whatever you want! It’s about knowing when to stop. Stop when you are full, and yes get the dessert, but after few bites, when you have satisfied your cravings, put down the fork. Also your partner not saying anything right now, but believe me if you keep your eating habit and your weight gain 1 year after birth, then he will say something. And is not a healthy thinking just because you have a baby you stop being that beautiful, sexy women you were before. NOOOOO! Now you have a baby and you want back the sexy feeling too. So eat healthy then soon as you feel you ready (not when your society tell you) go back to work out. Because like my husband would say “nothing sexier then a sexy mama.” 🙂

This is the hardest part of listening to our bodies. Before I was pregnant women would tell me, “Viki, you don’t know how it feels, so don’t tell me what to do.” So I stopped telling them what to do. But now I’m pregnant, and I’m in the same situation, and I feel like it is okay to give some advice. Because I know that when I feel full, I can stop. It is just listening and controlling your body and mind. Easier to said than done? Maybe, but with 2 weeks of practice you will see how much you can do and you will not feel hungry. This is not a diet during this time of your life this is just healthy eating and nutrition so you will have a healthy pregnancy and develop a healthy baby. These are the two most important things right now.

Smoothie for 2 days

My doctor told me when I was only 22 weeks that I had already gained 20lbs. I have to slow down, because the baby will be too big and I can have a complication during labor. I have narrow hips so I did get scared, I don’t want tears (I will do perennial massage during my labor, hope that helps). So since December I only gained 10lb (It is end of March now, I’m 39 weeks). After she told me, I really started to watch what I eat. Again, it’s not like I ate bad before, is just in the first 4 months only bread would ease my nausea, and besides walking to work I did nothing else. I couldn’t. So I promised myself I will eat more nutritious foods and cut out the starch. This is also better for the baby. I started cooking every day (before because I stayed at work I ate from the food carts around my studio), and eating mostly stir fry vegetables with chicken or beef. Sometimes I ate rice or potatoes, but I was making sure for a few days before I go to the doctor and she weight me I only eat healthy, with a little chocolate for dessert.

Like I said it in an earlier blog, I don’t have any cravings. I eat pretty balanced, so I don’t feel like I have to eat the box of ice cream. Sure if you put 2 doughnuts or cupcakes front of me from Dough or Sprinkles, then I will eat them in 5 minutes. It’s not that I crave it, it’s just I love them and if I see it I eat it. I can’t control that one.

Also I chose to eat less carbs because since January my bowel movements have slowed down soooooo much, sometimes I cannot do number 2 for 2-3 days. Nothing is more uncomfortable than that. If you have been pregnant you know what I’m talking about. My doctor gave me a gentle laxative, but I’m not a fan of medicine, so I do not take it. I try to drink a smoothie in the midday, and every other day I eat ½ spoon flaxseed. It really helps. I notice if I eat rice or potatoes 2 days in a row, then nothing can help. So now my eating habits have changed because I want regular number 2s in my life, and after labor you really don’t want to mess with that 🙂 .

Nyami

So my typical day looks like this: (I do eat something every 3 hours)

For breakfast I eat cereal. And only the special K Chocolate Almond can satisfy me (before I was pregnant I never ate cereal, but now it’s the only thing that can keep me full for 2-3 hours).

Few hours later I drink my smoothie, if I’m not home I take it with me. Get some nuts with it too (love the omega mix from Trader Joes).

For lunch I go back home and make stir fry vegetables with chicken. For dessert I eat 4 square milka or few spoon fulls of ice cream.

Usually I eat the leftovers for dinner and afterwards I eat yoghurt with nuts, and some fruit.

That’s it. Sure some days I eat chicken pita form the souvlaki greek food carts, or skip the smoothie and eat the Dough doughnuts, but I need that. I need a cheat day. But again, when I do that I know is a chance I won’t go to the bathroom. Everything has a price.

 

Let me know how food effect your pregnancy,

Love,

 

Viki

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5 Things That Have Changed in My Life During Pregnancy

To be honest I thought that nothing would change about my life, or even my body (beside my belly growing) when I became pregnant  :). Now, I know this is a very dump attitude, but you know when you young you are dumb. Also, I’ve always been one to learn thinsg first-hand, and so I didn’t believe anything that other pregnant women told me. Because I wasn’t pregnant I was skeptical. Me, getting tired after 10minutes of walking? Gain weight not just in my belly, what??? I was 100% sure these things would never happen to me 🙂  But guess what, all these things happened to me. I don’t know why I thought I would be different. Maybe my ego was talking, because deep down I knew things would change.

🙂

The 5 things that changed about my life during my pregnancy:

  1. Getting tired after few hours of being a awake!

I’m 34 weeks, and now I can understand why pregnant women get so tired. I feel really bad for women who are working 8-10 hours straight and cannot take a nap. About 2-3 weeks ago I noticed I was taking naps during the afternoon. Yes, me, taking naps.  I had heard other women talking about this fatigue, but it was so hard to believe! During my second trimester I had a lots of energy, but this fatigue hit me like the next day.  So now I try to sleep in the night, but my baby, she moved all through the night (and strangely think I really need to be aware of how she’s moving, don’t ask why) and my hubby is snoring pretty hard. So finally, when he goes to the living room around 6am I can really fall  asleep. I’m very lucky because I work 1.5-2 hours around noon and 1.5 hours around 5pm so I have time in between to go home and take an hour/hour and a half nap. So technically I’m still working, but being able to nap–that’s a gift. If I don’t have to go anywhere I’m afraid I’ll let myself be “stuck” at home for the whole day/week. So I’ll try to keep working till almost the end, this way I stay a active.

2.  Walking slowly. So slowly…

Being in New York you pick up the pace and walk fast like the rest of the people. Really drove my parents and my sister crazy. They really didn’t like walking fast like me (and the rest of New York). But…Not anymore. I walk soooo slowly, my Mom said I used to be the bunny and now I’m the turtle 🙂 . I live pretty close to the yoga studio and it usually takes me 10-15 minutes to get home, but now it’s more like 25-30minutes. I even hearing people sigh behind me, or when they pass me (it was me sighing not that long ago). If you live here you know all New Yorkers jaywalk, and I was too, but now I can’t.   I can’t explain how happy I am when I see the light flashing and I can stop for a few minutes to catch my breath. Because yes, I get out of breath after few minutes, not heavily, but I would appreciate more benches between the studio and my apartment 🙂 . My pregnancy has taught me how to slow down, and it’s good. I’m finally giving myself permission to take a break–and I’m not running for anything. I hope this habit will stay with me after the baby is born.  It’s been enjoyable, just walking and taking in all that there is to see, and I’ve been taking time to see the sun and how the weather effects the day.

3. “Don’t have the time” to clean

Like I said above I’m not work that much now, so I do have more time, but… I just don’t feel like cleaning up. And is coming from me, a woman who can’t go to bed after a party unless I’ve vacuumed and done the dishes. I’m used to vacuuming, washing the floor 2x a week, cleaning the kitchen and bathroom. Now… well, I pushing myself to do it every 2 weeks, but sometimes I only do it once a month. My husband doesn’t seem to care, or maybe hes giving me a pass for now. Last week I decided to be more aware of my cleaning habit, so now when I have a little energy (even if is in the night) I clean something.  For example, a few days ago I cleaned the bathtub and toilet, last night I cleaned the cooker. This way I keep the apartment up and running, and also I don’t do everything at once.

4. Picking a fight for NO reason and complaining about everything

I know it’s the hormones, but I still don’t like it.

I like to think I’m pretty laid back, so fighting about small things is really frustrating. Specially my husband doesn’t understand why it’s suddenly bothering me how he leaves all his clothes all around the place, when it used to be I didn’t say anything and just cleaned it up. We have an agreement, I don’t mind small staff like that, and he doesn’t bother me when my stuff covers all the flat surface in the living room. I’m trying to mediate so I can understand and catch it the next time the dragon is coming :). I sat down with him and told him right now it’s hard for me not to be nagging and that I am so emotional, and would like it if he understands and put his stuff in one place only and put the dishes in the sink so I don’t have to look for it everyday, because I feel like he hides it from me. Hes gotten better, and now throws all his clothes in a chair and puts the dirty dishes around the sink. I can see him trying to help me and to be patient with me, so I watch myself also. Since our talk I have only had one argument with him. It’s so funny and great how people are really much more understanding. I’m still sorry that I’m picking a fight with the one I love 🙂

5. Forgetting everything.

OMG, this is a big one. I use to remember everything, I was a computer. I remembered if I had a meeting in 2 weeks somewhere and what time. Now I have to add everything to my calendar and make sure I am reminded, twice. For example, one of the teachers in the studio told me Monday she can’t work Tuesday. I’m like,”Okay, no problem I will sub for her. Is only a gentle yoga.” Then Tuesday came and I had a feeling Monica told me something, but couldn’t remember and I didn’t text her to ask. So 20 minutes before the class started I went home, and I was relaxing at home when my assistant called, where are you? I didn’t understand, “I’m home.” She is like Monica is not coming and you told her you will sub for her. All in all, we had to send everybody home and I felt terrible.

And if anybody asks me something, in a minutes I forget what was it. So, I’ve been giving myself a lot of reminders-really making a reminder for everything from “buy fruits” to “have a meeting”… etc. I knew this forgetfulness would come one but I was hoping it would hit me after 40. Well, now I need help but that’s fine. I’m checking into some exercises for my brain, so that after my baby is born I can work back to where I was. I’ll let you know how it works out 🙂

Things that I almost put into my top 5:

  1. I can’t listen that well, really have to push myself for it.
  2. Got weight every where.  I can notice it in my arms even, and I didn’t gain more than 24lb!
  3. I really have to watch what I eat. I don’t work out that much, I only walk and do some yoga now. I’m learning like never before that it’s so important to thing about what I’m eating if I’m not working out. Before I was pregnant I would cheated here and there, but now my body notices when I cheat. I’ve had to cut out chocolate! and  ice cream (I do eat it every other day, just a few spoonfuls though!)! I do eat  lots of vegetables, meats (only organic, grass feed) and fruits. I’ve been focusing on making healthy foods in as many different recipes as I can so I don’t get tired of it.

 

What changed for your during your pregnancy? Let us know in the comments below!

All the best,  Viki 🙂

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A YOGI’S GUIDE TO STAYING ORGANIZED

We live in New York City a place that affords many opportunities all crammed into a tiny space. Living in New York, just like living in many places, it is important to stay organized, and even more important to stay motivated to keep up with organizing time, life, and—well—all of our stuff. Beacuse in small spaces even the small mess look bigger!

Here are the top 8 tips from our yoga instructors to keep you motivated and organized the yogi way.

  1. Simplify

This is my mother’s best advice, and it works. Most of the time when I feel like things are getting too hard to organize, it’s because I have too much stuff. It’s always a sign, before I go any further to check in and see what stuff I really need and what stuff is just holding me back and making it hard to stay organized. Of course…I have a weakness for clothes and bags.  I can’t throw them out even if I havent worn them in  5 years. Because you never know 🙂 Our apartment comes with a small basement, and so I have been keeping my clothes, shoes and bags that I don’t use there. Hoping one day I will have a closet big enough to keep everything.

  1. The rule of 8/8/8

This is a tip that one of our students told us. She said that the rule of 8/8/8 keeps her from over working or procrastinating. “The main idea is that there should be 8 hours for sleep, 8 hours for work, and 8 hours for you.” Thanks for that pro-tip. So leave your work at work and take 8 hours for yourself. It’s good to feel relaxed.

  1. Breathe

Remember it’s just stuff. “When I take a moment to breathe in and out, I find that I do have the strength to attack that pile of dirty clothes that I’ve been meaning to wash, or fold.” I just need break sometimes. So in my schedule I do the bathroom first, after sit down 5-10min, then do the kitchen sit down….. Take a break and breath is very help full. Just don’t start to watch your favorite show, because you will never get of the couch. I usually listen to music from spotyfy (love latino and RnB music, it gets me in the mood 🙂 ) or turn on the news for some background noise.

  1. Trick yourself

Another method is to trick yourself into staying organized. “If I notice that I’m putting clothes or things on the chair, or the floor, or anywhere it’s not supposed to go, I pick everything up and put it on my bed. That way I know before I go to bed I need to put everything where it belongs.” Says Viki, “It’s helps me put things away even when I don’t feel like it.” Great trick after a big laundry day, so no excuse you really have to fold them 🙂

  1. Remember it’s a lifestyle not an event

“Being organized, is a way of life. It’s not just a one time event. It’s based on a bunch of small decisions I make every day. I don’t just wake up thinking, ‘oh I guess I’ll stay organized today.’ Rather, when I wake up I make the bed, then I but my pajamas the top of my pillow, I make my morning coffee/tea, eat my breakfast then I wash out the coffee pot after I use it, place the bowl/plates I ate to the dishwasher. It’s all these little choices that make life organized, not just one action.” I like to clean after my self right away. Believe me my husband can eat his breakfast from 3 different bowl and drink from 2 different cups. So many times I’ve asked him WHY? never got a worthy answer.  So If I don’t clean up after us right after, by night it will look like a nightmare.

  1. Be in the moment

“I tend not to think of it as getting organized, but rather living life. It’s like that quote from Thich Nhat Hanh ‘when doing the dishes think only of doing the dishes’ when I stop thinking of organizing as chores I can start to appreciate the ways that I experience life during any given activity. And it works, I can focus on how my body moves and enjoy throwing myself into whatever activity I am lucky enough to enjoy…even doing the dishes.” Be honest I do enjoy cleaning and organize my house. I can turn off my brain and just focus on the cleaning. Great meditation.

  1. Exercise

Yeah, as a fitness studio we might be a bit biased, but google it. Staying active helps. In almost all aspects of life. When you stay active it actually increases your energy levels so you’ll have more energy to put into keeping yourself sane.

  1. Sometimes…embrace the mess

There is a time for everything. There are some times and places for a mess, and knowing when those are and being able to accept it and not berate yourself, is a skill worth learning. Everything in its place, even disorganization. I tend to be a little more of a clean freak and that’s not good either. For instance, after I host house party, even if everybody leaves by 1-2am, I cannot sleep till I clean up everything, vacuum and wash the floor. I know it is insane, but I like to wake up to a clean apartment. I’m learning now to let it go. It’s fine to clean the next day. But I still hve to tel myself “Viki it is fine to let this go.” Still soooo hard 🙂

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Pilates during Pregnancy?

I have been doing Pilates for over 8 years, and I’ve been teaching it almost 5. I know the benefits of it, I know all sorts of modifications for each specific exercise, and I can see if my students are doing it properly or if they want to cheat. J

But when I got pregnant I didn’t want to do anything. I knew I couldn’t do the regular order, the traditional poses, so I was ready to skip it for the next 9 months. But I also heard about Diastasis Recti ( https://www.diastasisrehab.com/what-is-diastasis-recti ) and I know nontraditional prenatal Pilates workout is great for it. But still, I wasn’t buying it.

So I went to a Pilates Prenatal Training taught by a woman who knows what she is talking about when it comes to pregnancy. So there I was 5 months pregnant in the training and I felt absolutely uncomfortable. Uncomfortable because I was the only one who was pregnant and I had to demonstrate poses that were new to me all while I wasn’t feeling comfortable in my body. It was feeling weird because I wasn’t sure if it is good for my baby. I wasn’t worried about my body, because after years of practicing Pilates and yoga I have a good connection with my own body. My teacher explained why we all should do Pilates during pregnancy, because it helps to activate the abdominal muscles that otherwise might not be working for 9 months which will help post-natal recovery as well. Her presentation was convincing and I loved it. We began practicing, and that’s when I started to panic. It was fine in my body, but the fear in my mind was bigger and I kept thinking “OMG this is definitely hurting her and I’m sure she will not like it!” Because I didn’t focus on proper alignment, breathing, and couldn’t loose up during the exercises I had back and stomach pain throughout that night. I knew I would have to talk to my teacher because I was sure I was doing something wrong.

Inhale engage the abs muscles

Inhale engage the abs muscles

The next day I had so many questions. First, I told her I’m really feeling uncomfortable with Pilates during this time of my life. I feel like I am crashing my baby and hurting her every time I do the transverse abdominal engagement. My teacher’s explanation was so comforting, she really calmed me down. She told me, “Viki, think about it your baby loves to swaddle, and every time you do the transverse work you are really just hugging your baby with your ab muscle and organs. So it will make her more comfortable. You know that even 2 weeks after birth babies still keep the fetal position just like in the womb.” Right? Right. (http://www.parents.com/baby/care/crying/ways-to-recreate-the-womb/ )

Inhale expand the belly

Inhale expand the belly

This was a great answer, and later that day she gave a private session demonstration with a 6-month pregnant woman, showing me that Pilates is for pregnant women also. Just please don’t go to a regular class (!). If you have a little experience with Pilates I recommend only a private session. For the most part a woman’s body will not understand what to do even in a prenatal class if they have been to Pilates classes less then 10-20 times. After few (5-10, If you can go twice a week) private session you can go for a Prenatal Pilates class and you will know what to do with confidence and can keep up with the class.

The day that I talked to my teacher I did almost the same thing what we did the day before and more. This time I was relaxed and gained back my trust of my own body. I felt amazing afterwards. Sure I did stop when I felt it was too much for my body, but I didn’t make faces, I wasn’t negative and after few minutes I continued to practice with the rest of the students. Finally, I felt strong again. Since I have been pregnant I haven’t felt this strong. I was so concerned about my baby so I have only been walking and doing some light yoga practice. I felt like I was loosing myself, losing strength and losing control of my own body.

Pilates brings me back confidence and makes me feel that, yes, I still can do somethings if I just listen to my body and stop when I need to.

I am still going to my teacher once a week for private sessions as well as practicing alone throughout the week. I go to her so she can help me practice properly so the next time I do it alone I really focus on what she says.

Beside practicing I do transverse work every day 30-50 times. I especially like to focus on my transverse abdominal when I walk on the stair machine. Thank you Valerie for showing me that even when you are pregnant you still can be strong and confident!

Update:

Since I’ve gotten to my third trimester I have not been feeling like I can do as much with my Pilates practice. Because my stomach is expanding and stretching, I’m not feeling comfortable enough to do Pilates every week. I still do transverse breathing 20 times a day, breaking it down to 5, then an hour later an other 5…. etc. Also, every 2 weeks I do do some Pilates work for 20-30minutes. I talked to my teacher and she said that in the last 8 weeks we shouldn’t do as much abdominal work because we want our bellies to get soft so the baby can drop into an ideal position. But I do feel that it is harder this time around to do anything, because my belly has grown much bigger and I feel bloated most of the time.  As we always say, it’s important to listen to your body.

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Sweet and Healthy snack with apricot!

I just tried this recipe because one of my friend gave me dry apricot. So I went online to see what can I do with it without baking it. That’s what I find. I change it up for a little bit, because mine wasn’t need milk or sweetener and also I did mix the coconut in there. Make it more tastier. I loving it, really fruity, sweet and have a great moist texture. Glad I found an other healthy bite what I can eat between meals or just eat it after meal when I crave for sweets. Few of this ball usually satisfy my cravings 🙂

IMG_5350

Ingredients  

1 cup dried unsweetened apricots

   ½ cup walnuts (or ¼ cup walnuts and ¼ cup almonds)

   2 tea spoons chia seeds

½ cup shredded coconut

Direction:IMG_5353

Finely ground the dried apricots, walnuts. Some parts can be chunky but over all there should be a good grinding of all ingredients. Add the shredded coconut,chia seeds and mix it in with a spoon. Wet your hands, make a small ball. Can be kept in the refrigerator for 2 weeks.

 

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Natural Remedies: Immune Boosts to Keep You Healthy and Happy this Winter

It’s that time of year again. The trees are turning from green to yellow to orange and red, people are bringing out their boots, and, yes, we’re all getting a cold or two. Stay ahead of the game this year by trying out some of our Natural Remedies that will boost your immune system and give you a head start in staying out of bed and enjoying the colorful changes that fall brings.

Today, I’m happy to share with you my own secret remedies: a smoothie, a tea, and a health shot, that will have your body thanking you for taking such good care. I always use organic. I feel like I owe it to my body. I believe that organic foods have more nutrition and less chemicals than other types of vegetables/fruits. Yes, sometimes I can’t find organic and use whatever they have at the store, but check out this article to find out more about the benefits of eating organic (also this article here).image6

The Thanksgiving Smoothie

Ingredients: 

Cranberries—a handful

Parsley—a pinch

Spinach—little bit less than a handful

Ginger—just a small piece

½ cup Orange Juice (can substitute water if you like—but I love the way the orange juice makes it taste).

image7

Directions:

Obviously, our ingredients are guesstimated more than measured. This is because I tend to mix up the amounts that I use each time. The cranberries provide a great vitamin C boost, the spinach gives your body fiber, protein, and green goodness (not to mention it’s rich in iron), and the ginger gives it just enough of a zesty kick to keep things interesting. Mix well in a blender. Typically I image8like to make my smoothie thick and drink it fast (like a liquid meal), but you can always make it a bit thinner by adding more water or orange juice. Give the Thanksgiving smoothie a test run and let us know what you think.

I love this smoothie. It gives me so much energy (more than a cup of coffee) and I tend to make it once a day. These days I am so tired (because I am pregnant) so to have something to wake me up is a big deal (especially when it’s a healthy treat like this).

 

Soothing Winter Teaimage2

Ingredients:image3

Ginger

Lemon

Organic Honey

Directions:

Take a jar and fill it with layers of sliced ginger and slices of lemon (typically I make at least 4 layers, but often times more). Then take organic honey and pour into the jar until it just overs the top of the layers of ginger and lemon. Put the jar in the rimage4efrigerator for a couple of hours to let all ingredients combine slowly. Surprisingly the tea is not too sweet once it settles as the spice of the ginger and zest of the lemon counterimage1balance the sweetness of the honey to create a soothing mixture. After a few hours take a spoonful of the mixture and add boiling water in a cup.

 

 

Garlic Shot

Ingredients:

1 small clove garlic

Organic Lemon juice

1 teaspoon organic honey

Directions:

Make sure that the garlic clove is small, because you will be swallowing the whole clove and not chewing it (trust me, you don’t want to chew a raw piece of garlic). Place the small clove in a shot glass and add half a squeezed lemon and the honey. Best to be taken right before or after a meal. The garlic is an amazing immune booster, and it also helps to clear out our digestive systems. Also if you swallow it whole in honey and lemon there are no side effects of bad breath (another reason to swallow a small clove and not a huge one—which might cause bad breath). To prevent a cold take this shot every other day, or 4 times a week. If you are not feeling you best go ahead and try this amazing shot once or twice and day and see if you get better faster.

 

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Six Songs that Yoga Teachers Use in Yoga Class

Do you listen to music while you practice? Traditionally we practice in the quiet with no distractions (focus on our bodies and the movements that we are making). But let’s be honest, sometimes we need a little pick-me-up and motivation in the form of an uplifting song.

We’ve compiled a list of the all-time best music to listen to while practicing. We’ve asked each of our teachers for a few of their yoga practice songs as well as what makes these songs yoga-appropriate. Enjoy our list of yogi faves, and feel free to let us know what song helps you get your stretch on.

NICOLE

If given the choice, Nicole would rather practice without music. “It’s typically just adding another level of distraction. I want my students to pay attention to their body, breath, and alignment.” Practicing in quiet forces focus. However, when she is in our studio Nicole plays music. “I spoiled my students here and they expect it,” she teased before adding, “In midtown, around lunch, it’s noisy.” Adding that music can actually help students focus, and relax during a stressful work day.

Nicole chooses music that is mindful, music from movie soundtracks for the background, or music with “pretty thoughts” like the tunes of Alina Baraz.

Here is an example of music you may hear in Nicole’s yoga class:


https://www.youtube.com/watch?v=JrHw9BDa3OE

Check out Nicole’s soulful yoga classes at our studio Monday and Wednesday at 1pm, and Pilates Tuesday at 6pm.

LYNETTE

In Lynette’s yoga classes you can typically catch her listening to jazz and piano music. “Lately, I’ve been really into Ed Sheeran, and Nora Jones.” The Pilates and yoga teacher with a BFA in Dance adds. Lynette is all about music that promotes relaxation during yoga. One of her favorite songs to play is “Yoga Music for Yoga Class” by Rob Silverman.


https://www.youtube.com/watch?v=OKrodfFRths “Yoga Piano Song” Rob Silverman

For some Pilates classes, the ones that are hard, Lynette likes to keep her students motivated with some up-beat pop music. “In those classes I play Niki Minaj, Lady Gaga, Katie Perry, The Pussycat Dolls, and Taylor Swift.” She finds that the beat of the music can help keep her students motivated during hundreds of ab crunches.

Wanna hear for yourself? You can find Lynette at out studio Tuesdays and Wednesdays at noon, and Wednesday nights for Pilates.

Viktoria

“I am not a fan of any particular band or artist. Typically I am more drawn to a genre of music that fits the mood of my students. If I see that my students are tired I’ll put on music that has a nice beat—if I see that they’re plenty energized I’ll opt for something smooth.”

Occasionally, you’ll find some pop music in Viki’s repertoire, or music that is over all relaxing while maintaining a strong beat, like this song from Kishi Bashi.


https://www.youtube.com/watch?v=6wcZb80f5VE

For more from Viki’s music repertoire join her Pilates class Tuesdays and Saturdays at 1pm, or Gentle Yoga, 6:30pm, Fridays.

LEAH

“I’m a music girl.” Leah, who not only teaches our Total Cardio class Wednesdays at 5:55 and Thursdays at 6:50 but is also lead singer of the band With Watson <INCLUDE HYPERLYNC>. In her Total Cardio class you can find her playing anything from 90’s classics to gentle guitar music. For a cool down you can her playing “Acoustic guitar covers of rock songs.” Like this song from the band Guitar Tribute Players.

“I typically prefer classes with music” Leah says “but it depends on what I’m aiming for.” Sometimes, she doesn’t use music in a beginner class, when it is very important for students to focus on their bodies. She likes the band Yoga Dharma Gypsies saying that they are a “cross between yoga mantra music and rock and roll.”


https://www.youtube.com/watch?v=nrhk821LzA8

MONICA

“I think that music is important, not traditional, but I’m not from India either”

For Monica music depends on the class, and the music needs to go with the class structure. “A good rhythm can speak to anyone’s body, and the worlds need to be uplifting, and relatable.”

For gentle classes she tends to lean toward wordsless music that has a strong rhythm. More upbeat positive words with Sanskrit words. “I think, it has to speak to me. Then I think ‘how is this going to feel for other people?’”


https://www.youtube.com/watch?v=f3zUYK4YU8M

To hear more of the funky spiritual tunes that Monica chooses check out her yoga classes Tuesdays at 6:50pm or Fridays at 6:30pm.