Welcome, I'm Cheri!

Movement + Yoga Therapy

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Rib-Fanning For Deeper Breathing with this Franklin Method Practice

June 5, 2019 by Cheri Dostal

This is one of my absolute favorite ways to wake up my diaphragm and get into a liberated, expansive, easeful breathing pattern. We breathe around 20,000 times each day, so we may as well maximize that automatic effort and make it as natural and full as possible, right? We get better at what we practice, and giving yourself this 5 minute reset could just work wonders for you. Too much time sitting at your desk? Driving in traffic? Emotional stress? Pregnant and baby's getting all up in your lung's business? Try the video below and practice with me! Post a comment or email me to share how it feels for you after making this part of your daily routine. You deserve it, and your lungs and posture will thank you. ;) Love, Cheri PS: My online program for pelvic health (and by now you've … [Read more...]

Filed Under: anatomy, Blog, embodiment, energy, franklin method, pelvic floor, practice how-to, yoga therapy

3D Breathing Inquiry with Self-Feedback

June 5, 2019 by Cheri Dostal

I shared this to my newsletter subscribers recently, and didn't want you to miss it! Take an elastic band or a yoga strap and bring it around the back of your ribs, and follow along with me to bring focus and breath movement into new parts of your torso. If you've been taught belly breathing is where it's at, you may be missing essential real estate in your lungs, diaphragm and breathing capacity. After you practice with me, make this part of your daily routine. You can even place your hands on your side or back ribs for feedback if you don't have a strap or band. I prefer the band because it's a variable resistance tool - it moves with me as I breathe - versus a yoga strap which feels more static, but can get the job done. Enjoy, and tell me what you think or how your breathing … [Read more...]

Filed Under: anatomy, Blog, embodiment, energy, pelvic floor, practice how-to, yoga, yoga therapy

3 Tips You Need To Stop Peeing All. The. Time.

November 7, 2018 by Cheri Dostal

In my work with women's pelvic floor health, many people first inquire with me because of their peeing habits. Stress incontinence is that annoying, sneaky moment we leak a little when we sneeze, cough, laugh or run. An increased momentary demand on our body, called intra-abdominal pressure, sends contents out the bottom (we leak pee) instead of regulating that pressure through the top exit point (the exhale of a cough or sneeze out our mouths). Oops. Urge incontinence happens differently, although these two types of symptoms can co-exist, and often do. For example, when we have awareness of little stress leaks, we might alwayssssss stop and use the restroom before leaving a restaurant, before leaving the house, around every turn at the park before we drive home. We end up creating a … [Read more...]

Filed Under: Blog, embodiment, neuroscience, pelvic floor, practice how-to

Before You Do Anything, Do This

April 19, 2018 by Cheri Dostal

I'm taking a stand today for what I call Uni-Tasking. The Yoga Sutras describe yoga as 'a training of the mind to focus and sustain that focus on one object'. When our mind behaves like an unruly monkey, our body often interprets that as a Stress Response. No Bueno for our health and happiness, and it reduces the quality of our work and relationships. Could you use a moment to slow down and regroup? I thought so. Monkey mind is common (bad news bears!) But more and more research is showing that we can indeed change our minds and rewire our brains for healthy, more resilient patterns. First step, though, is becoming aware enough to interrupt the old program so we can give ourselves an upgrade. More good news - we can create new neural patterns through neuroplasticity in as … [Read more...]

Filed Under: Blog, embodiment, neuroscience, practice how-to, time management & productivity

PSA: Avoid this Common Lower Back Cue

March 3, 2018 by Cheri Dostal

Hello core training fans! Lower back lovers! Posture practicers! So many people want a 'strong core' and 'good posture' and a 'flat belly'. So they turn to core training, often assuming if they just work those ab muscles enough that it'll do the trick. Sometimes, that works. Many variables are in play when it comes to getting after these goals. The best results come from embodiment -intelligent, functional training with our body, mind and breath - and your overall lifestyle, which includes stress management, nutrition, digestion and more. We won't get to cover all of these aspects in today's post, because I want to focus in on the relationship between the pelvic floor, the lower back, and what NOT to do when you're on your mat if you want your body to last for you with … [Read more...]

Filed Under: anatomy, Blog, embodiment, for teachers, pelvic floor, practice how-to

How to Kegel The Right Way (and Decide Whether You Even Should)

February 15, 2018 by Cheri Dostal

Kegels often seem like 'the' go-to exercise for the pelvic floor, yet many women aren't sure they're doing them correctly, how many they need to do, and whether they're doing any good. After all, I've heard from a number of women that they've done their duty in the kegel department for a while (sometimes even years) and still have trouble leaking when they sneeze, cough, or run - a sign of continence issues. Or they still have trouble with other pelvic pains or disassociation from their pelvic area. So - What is a kegel?  A kegel is a pelvic floor contraction. It's an engagement of the muscles that support and contain our pelvic organs, running between the sit bones and from inside the pubic bone back to the sacrum and coccyx, or tailbone. Sit up well in your chair and see if you can … [Read more...]

Filed Under: anatomy, Blog, embodiment, pelvic floor, practice how-to

New Beginnings: Free Audio Lesson

January 30, 2018 by Cheri Dostal

Did you know? February 1 is the New January 1. At least, I'm calling it. After the bustle of the holidays, and deep in the heart of winter (at least for us here in the Northern Hemisphere), it can feel a bit too early to go raring into January full speed ahead. We need more space. Back a couple years, I began really listening and taking the full month of January to reflect and get clear on what I desired for the year ahead. I meditate, clean house, and get my spirit and schedule in order. And besides, so many people with grand intentions on January 1 end up bailing on them by February. Let's not do that again this year, shall we? What's the alternative to "I'm going to change everything this year, starting now!?" Making a deep commitment to ourselves, our body and … [Read more...]

Filed Under: Blog, embodiment, mantra, motivation, practice how-to, relationships, time management & productivity

Pooping Makes Me Happy

January 19, 2018 by Cheri Dostal

Doesn't it just rock your world to have a satisfying poo? To drop the kids at the pool. Take a break. Do number 2. Pop a squat. Free the turtles. Evacuate. Empty. If you love poo humor, check out the online slang dictionary. My favorite one? "Park a custard." What?! A little humor can go a long way in helping us relax. I used to have a whoopee cushion for surprises during yoga class - it got enough use and started to leak, so it has since been retired. It's the weekend! Weekends can be a great time to relax and set ourselves up for a fulfilling week ahead. A time to recharge. Yet if we end up too full from the weekend (consuming alcohol, lack of sleep, more heavy foods or sugar than normal, or just too much doing doing doing) we feel heavy and sluggish come Monday. Sometimes … [Read more...]

Filed Under: Blog, embodiment, practice how-to

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