Beat Stressful Times With A Good Stretch

We could all do with a more peaceful life, and there are many ways to try to get that. One of the most popular ways is with yoga. 

 

Yoga has been practiced for thousands of years and is something that everybody and everybody can benefit from. 

 

Often our attention is pulled in so many different directions. Our family needs us, work has issues, bills need to be paid, and you still need to think about what to cook for dinner. 

 

It all seems small at the time, but it builds up pretty quickly – until it can feel like it is unmanageable. 

 

Anxiety, stress, and feeling overworked and overwhelmed are no way to live your daily life. And when all of these things start to pile up, it can be too easy to find yourself turning to something to help you cope. 

 

One of the most common reasons people turn to alcohol and then to alcohol rehab is to use alcohol as a coping mechanism. 

take a deep breath mother trucker yoga blog

Why should you consider yoga?

There isn’t just one type of yoga; there are many different types, so there is something for everyone. It works on engaging more than just your body and seeks to engage your emotions and mental well-being. And with Mother Trucker Yoga- trucking yoga, it’s all about mindful movements, stretching, and fitness explicitly made for drivers just like you. 

 

Since yoga has many different types and intensities, you can explore what works. Typically, the right yoga style will leave you feeling calm, rejuvenated, and your body will indeed thank you. And as a driver, trucking yoga focuses on small, simple changes, the easy, quick exercises you can do in just minutes a day.

 

Yoga will focus on your breathing and help you learn how to control it. Careful breathing techniques are great at reducing anxiety and helping you focus on the moment. It is perfect for calming loud thoughts too. Trucking yoga focuses a lot on breathing because your breath is your lifeforce, and learning to control your breathing can alter how you think, feel and move every day.

 

There might be some meditation in your yoga practice, which will help you to highlight negative thoughts, what triggers them, and how you can remove them. 

 

And of course, the most significant part of yoga is the poses. The poses will release tension in your body and increase your core strength and flexibility. There are some easy beginner poses, and then there are those that require more focus and effort. 

 

Health benefits of yoga

Everything that we gain from doing yoga is positive, and it is well known for offering some of the easiest ways to beat down your stress levels. 

 

Improved fitness is one of the things you will get from doing yoga regularly. It helps with range of motion, flexibility, and balance. And when it comes to driver fitness, yoga is one of the best ways to get moving again, no matter your age or body type is. 

 

Stress reduction is the number one benefit of doing yoga. After even one yoga session, you will get a sense of calm and well-being, and the more you do it, the more often you experience those moments. 

 

A complete yoga flow will help you calm your mind, control your breathing and work out tension in the body. And it has been shown to help improve anxiety, migraines, stress, depression, and sleeplessness. 

 

What makes yoga a great choice is that each pose can be modified to work with what your body needs. 

 

Small changes like adding a yoga flow or drinking more water make a huge difference to our bodies and minds; read more: National Drink Water Day – 6 Reasons Science Says You Should Drink Water

 

All you need to know about the benefits of yoga for travel

Traveling is a life-changing experience. It can be physically and mentally stressful. Such planned experiences can sometimes not go according to plan or loop us into exhaustion. From finding it hard to sleep in unfamiliar places to spending long hours in traffic, finding an activity that grounds you to your core and helps you overcome the adversities that come along with traveling. Here is where trucking yoga comes along. If you want to know more about the benefits of yoga for travel, keep on reading!

Five benefits of yoga for travel you should know

It reminds you to breathe.

Breathing is a vital part of yoga practice. Learn to focus on your breathing- it can make solutions far more accessible. When you focus on your breath during yoga, challenging poses become easier. The same is the case with travel. Difficult situations arise all the time and can knock the wind out of us. In those moments, trucking yoga can help you assess conditions very calmly through deep breaths.

Try this:

  1. Sit tall
  2. Relax your shoulders
  3. Relax your face, jaw, tongue
  4. Close your eyes
  5. Take a deep breath in through your nose and work to fill your belly and lungs as much as you can with fresh new prana (oxygen).
  6. Now slowly work to breathe out through your nose, making that exhale slightly longer than the inhale
  7. Repeat this again two more times.
  8. How do you feel?

It makes you appreciate the present.

If you ask me what yoga teaches, I would say it teaches you to be present in your current state-mindful of what the heck you are doing in your life, your thoughts, your actions in this very moment. You’re supposed to live in the present and find steadiness at the moment and you can’t do that when you are rushing a million miles an hour each day (that’s why we breathe). When you’re traveling, that’s exactly what you need. It can be tough to devote an hour to yoga on the road, but trucking yoga can be quite helpful in these cases. Appreciating what you have in front of you and being grateful for it can make a huge difference in your outlook on life, especially while traveling long distances. 

So what can you do today?

Try this:

  1. Sit tall
  2. Inhale and reach your arms up overhead
  3. Interlace your fingers and press your palms up to the sky
  4. Drop your shoulders and try to be as tall and long as you can
  5. Breathe for five breaths
  6. How do you feel now?
  7. That’s yoga.

It eases muscular tension.

Are you traveling with backpacks? Sitting behind the wheel for a 12-hour road trip? The weight of physically carrying yourself from one destination to the other can create a lot of tension in our muscles and limbs. This could cause further fatigue and injury if the tension is not released. So what is the benefit of yoga for travel in this case?

Stretching can alleviate the stress in your body, and what better way to stretch than a few minutes of yoga? If you establish a yoga habit, your muscle tissues will thank you for the extra strength in them! Poses such as (half) downward-facing dog, and figure-four stretch will help reduce stress and tension in your tissues. And don’t forget to ease your muscles with STIFF Mother Trucker Pain Relief Cream thereafter. 

All you need to know about the benefits of yoga for travel downdog and figure 4 pose mother trucker yoga blog hope Zvara

For step by step instructions on these poses and more check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP

 

It can be practiced everywhere.

trucking yoga simple fitness for the long haul book mother trucker yoga hope zvara

Grab your copy!

There are many yoga studios you can drop into, books on the subject that could guide you through the poses, as well as formal classes where you could learn to stretch your body. But the best part of doing yoga is that it doesn’t require any more than your body and some space to stretch. This makes it your travel best friend.

 

Yoga improves blood circulation.

So far, you know how well stretching does for your body but did you know it also improves your body circulation? Sitting behind the wheel for hours can increase the need to have better circulation in the legs and arms to avoid fatigue and body ache. Yoga would solve those problems for you, so honestly, there are no more excuses to avoid trucking yoga any longer.

 

You can do this. 

Travelling can be fun when not coupled with unwanted fatigue, muscle tension, and stress. Yoga is what can keep those issues at bay for you, and it never takes too much space or time to practice the art of steadiness. So what is stopping you from including trucking yoga in your travel itineraries, especially with all these benefits of yoga for travel?

Traveling with tools can make any trip more manageable, don’t forget to check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP available on all devices!

Use CODE: MTY30 for a FREE 30 DAYS on the last wellness and fitness platform you will ever need!

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

 

7 Ways to Supplement Your Yoga with Increased Mental Function

You may be practicing yoga solo or alongside us here on our membership platform- Mother Trucker Yoga LIFESTYLE JUMPSTART Platform and APP and you are noticing physical and mental benefits. Trucking yoga is an easy way to add a little yoga to your life, even if you don’t own a yoga mat. And for drivers, when you combine a stressful day and physical exercise, you can find yourself fatigued or mentally tired at times. But we don’t want you to ditch the yoga or movements because your brain is drained, instead, let’s boost your brain with the following strategies. 

A poor diet, not getting enough vitamins and minerals, or poor sleep are significant contributors to brain drain. Fortunately, you can supplement your yoga with increased mental function with some simple changes to your life. Supplements, physical and mental workouts, and changing your diet can significantly impact your brain health. As a result, you will have increased focus, reduced tiredness, and an ability to boost both your creative and logical sides.

Supplement Brain Boosters

While exercising, you can use a lot of supplements. Vitamins and minerals are great for your health, of course. They make your muscles stronger, your bones more robust, and give you more energy. But you can also get brain tablets. Nootropics are unique formulas like Unlocked Supplement Co. (click here for more info). Vitamins and minerals work the same way, but brain-boosting recipes work differently. They’re tablets that improve your logic and memory. Improved logic and memory help you stay alert and responsive when driving or doing your job.

7 Ways to Supplement Your Yoga with Increased Mental Function Mother Trucker Yoga blog post

Easy Brain Workouts

You probably already work out somewhat. Maybe a little, perhaps a lot. You can also keep your mind active by doing puzzles such as Sudoku and crosswords.- Who doesn’t love those? You can consider anything that requires concentration or creativity as a brain workout. Activities like the above are wonderful ways to stimulate the brain and beat brain fog and mental fatigue, two things that plague truck driver health.

Some examples of activities that require you to use both sides of your brain are exercise reps, learning an instrument, or playing games. However, logic and creativity don’t always go hand in hand, especially in today’s world. And when you make it a priority to give your brain a workout both sides of your brain benefit from better neuron health.

In trucking yoga, we focus on movements that require you to cross the midline as those are easy movements to help stimulate your brain chemistry.

Two examples are cross-crawl workouts and windmills where you take your opposite arm to the opposite leg. 

Body Movement for Brain Health

If you exercise or do yoga regularly, you already help your brain. The brain releases serotonin when you move quickly and use your muscles. So you know that you’re doing things right when you have serotonin in your brain. When you’re done with a project, for instance, serotonin helps you feel good. It also allows you to feel less stressed by reducing cortisol. So you’ll have a healthier hormonal balance. Having too much cortisol is concerning because it increases feelings of depression, anxiety, and self-doubt. So natural serotonin (not from drugs or alcohol) always helps.

Eating the Right Brain Food

For your brain to stay healthy, you need a healthy diet. Your body can benefit from a variety of foods that help it exercise. Fruits and berries are loaded with antioxidants, caffeine is motivational (in small doses and healthy sources), and protein repairs muscles.

You may already eat these foods if you eat a healthy diet and good sources are fish and seeds high in Omega-3, dark chocolate, and certain berries. These help maintain cell structure, serotonin, and age-related brain issues like memory loss and lowered concentration. Chemicals in leafy greens such as broccoli and fresh spices also help.

Today take a look at your diet and take inventory, does your fuel match up? Truck driver health is critical to the health and success of the trucking industry.

A Good Night’s Sleep

You probably know how vital sleeping well is, whether you exercise or not. A new bed or mattress can be a significant expense, though. If you want to save money on your bed and mattress, there are a few things you can do. First, try buying a memory foam mattress topper. These work exceptionally well. In addition, try not to let your bedroom get too hot, or you’ll be restless. And finally, make your sleeping area quiet and dark so your brain can function well. These will help your brain go through the sleep stages. It needs to be considered refreshing, including much-needed REM sleep.

Increase Calcium Intake

Calcium maintains the proper communication between your brain and the body, which controls muscle contractions. Plus, it’s good for your brain too. Your brain and body are always talking to each other with neuron activity. Axons need it to transmit electrical impulses so synapses can work. As a result, the brain forms neuronal synaptic pathways. Calcium deficiency causes extreme tiredness, insomnia, confusion, and memory loss. But you can quickly get more calcium from milk and cheese, dark greens, and fish with bones you can eat, such as sardines.

Cut Out Alcohol

Alcohol is a socially accepted drug consumed by millions of people each day. However, it is a known contributor to increasing brain fog. Brain fog is a tiredness-related issue that reduces concentration and neuron activity. Quitting alcohol altogether helps minimize brain fog. But doing so can be challenging. Many people across the globe use alcohol to manage their feelings, but what ends up happening is they simply mask or numb them. Trucking yoga can help any person create space, breathe and improve mental function. Regardless of how much you drink, alcohol often leaves the user drained, in a mental fog, physically drained, and emotionally low. When it comes to truck driver health, alcohol also dehydrates your body, which results in headaches, lethargy, and trouble concentrating, something truck drivers should pay attention to. In addition, alcohol even reacts with many medications, making the symptoms worse or even dangerous in some cases.

No matter where you are in life or in your yoga journey, any one of the above seven could help you improve your mental health and truck driver health. Here at Mother Trucker Yoga, we believe it’s about the small simple changes that lead to the big results so you can feel good again™.

 

 

Trucking Yoga: 5 Moves to Help You Physically and Mentally

It’s always fun to build a balanced workout with a variety of movements depending on what your cardio focus is. Most people may go from extreme sitting in an office setting to intense exercise causing their body to ache or get a muscle strain. Ouch!

Set your mind and body up for success by incorporating these yoga moves into your daily routine.

Here are 5 moves to help you physically and mentally for better truck driver health.

Here are 5 trucking yoga moves that any driver can do at home or on the go. They are about finding the balance to help you continue to do what you love and enjoy… without the body aches or unnecessary pain.

  1. Move #2: Core Care Rolling Forward Bend

Trucking Yoga: 5 Moves to Help You Physically and Mentally Rolling Forward Bend Mother Trucker Yoga Blog

Who doesn’t like core work? Well, I know many don’t, and that is because they are still being taught outdated sit-ups- YUCK!

If you are in need of combating a tight front body… Good news! This extension move works your core ten times more effectively than flexion. And this fun move will help you liberate your tight spots!  I call it a stretch and strengthen combo (the best moves are both).

Here, powerfully release your spine and hip flexors as you fully engage your core from the inside out! You don’t have to have a yoga mat to practice trucking yoga moves.

  1. Find a comfortable hips distance footing.
  2. Exhale, bend the knees, and “fall” into a forward bend with soft (even bent) knees.
  3. Inhale with bent knees begin to roll up the body focusing on getting your pelvis underneath you and then stacking the spine as you rise.
  4. Keeping your knees bent, before the head and shoulders stack, start to glide the pelvis forward.
  5. Imagine the pubic bone hitting a wall to open the hip flexors and extend your spine.
  6. With the arms extending alongside the ears you should feel the core quiver (earthquake) and turn on as you open the entire front line of the body.
  7. Exhale, bend the knees a bit more, and roll back down into a soft flowing forward bend.
  8. Repeat this rolling sequence 5 to 10 times.

 

Move #2: Sinking Runners Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sinking Runners Lunge Mother Trucker Yoga Blog

Psoas tightness is a chronic issue and if you are someone who goes from sitting all day to running or biking, you may be finding more pain than gain. Liberate the psoas to help aid the lower back and dissolve possible knee pain and possibly shoulder pain (as the psoas can pull down the shoulder).

This is one move every driver should do daily.

  1. From a runner’s lunge (low lunge) with the feet hips-width and fingertips on the highest level of the block (option to use stools or chairs).
  2. Square the hips forward, tucking the glute of the front leg underneath the body for more stability and a better stretch.
  3. Keeping the spine long, exhale and begin to sink the hip of the back leg down, pressing long through the back heel and up through the crown of the head.
  4. Inhale and rise back up to a comfortable lunge.
  5. Continue this dynamic movement and imagine you were sinking into the front pocket of your jeans. Try finding the areas you normally don’t automatically default to. Try to find the areas that are, otherwise, avoided and sink there.
  6. If the stretch is too intense, just focus on sinking into the hip and let up on extending up through the crown of the head.
  7. Repeat this dynamic movement 10 times, stepping up into standing forward bend in-between.

Move #3 Psoas Release

Trucking Yoga: 5 Moves to Help You Physically and Mentally Psoas Release Mother Trucker Yoga Blog
Another great hip flexor stretch. This pose is meant to help alleviate hip flexor and psoas pain and discomfort. If your back feels stiff after your cardio workout this move is for you! As a bonus, you also aid in releasing quad or knee pain and back stiffness.This is an easy move to do in the sleeper. If you don’t have a yoga block you can use a folded towel or pillow under the hips. Trucking yoga can be easy and can be one move done consistently.
  1. Lying down supine on the mat place a yoga block underneath the sacrum (or just lay flat).
  2. Slowly begin to extend one leg out, down, and away from the body like pushing your heel through sand (do not worry if the leg does not go straight).
  3. Breathing calmly slowly begin to draw the opposite knee in towards the abdomen.
  4. Do not aggressively pull the bent knee in. Slowly and mindfully draw the knee into the place where you first feel a stretch, when that sensation passes, draw the knee in a bit closer.
  5. Work through this process one layer of tension at a time as you continue to reach out, down, and away through the heel of the straight leg.
  6. To be effective with the psoas hold this pose for 3-5 minutes.
  7. If you feel the stretch in the lower back, remove the block.
  8. If unable to clasp the bent knee, use a strap to hold the leg, or place a block under the bent knee’s foot. The tighter the psoas the more likely you may need head support.
  9. Repeat the opposite side.

Watch the video with Hope on how to step by step release that pesky psoas muscle and get your trucking yoga moves to go!

Move #5 Sliding Side Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sliding Lunge Mother Trucker Yoga Blog

All that stepping, sliding, moving and lunging can create some lines of tension or restriction from foot to hip. Wring out your lower body and leave yourself with happy hips. This is a perfect pose to do with a workout or if you find yourself stiff when you wake up when you get out of the truck or have back pain and can’t fall asleep.

Trucking fitness does not have to be complicated and doesn’t have to mean a gym-style workout. It’s time for out with the old and in with Mother Trucker Yoga. 

  1. Begin in a wide straddle with the feet in a parallel position, firmly planted into the mat.
  2. Inhale rise up to the fingertips, and extend the spine out from the hips.
  3. With a strong belly and long lower back exhale and begin to bend one knee and slide your body towards that leg.
  4. Use your elbow, shoulder, or tricep and press into the inner leg to help open the hip.
  5. Do not lift the heel of the bent leg or roll into the arch of the straight leg.
  6. Stay plugged into the feet and engage the quad of the straight leg to help direct the stretch along the inner thigh.
  7. Hold the side lunge for 5 – 10 breaths before you return back to the center and repeat on the opposite side.
  8. If your fingertips do not comfortably, reach the ground, use blocks to assist.

Move #7 Stretch It Out Side Bend with Chair

Trucking Yoga: 5 Moves to Help You Physically and Mentally Stretch it out side bend with chair Mother Trucker Yoga Blog

Think about the direction your lifestyle choices and movements are taking you in? Much of what we do is forward-moving (Sagittal Plane).

  • Sitting in the driver’s seat.
  • Walking.
  • Running.
  • Sleeping.
  • Working on X.

All forward-moving (bending).

It is vital that we change up our movement patterns and move in other planes of motion to help reduce pain and tension patterns. For many drivers, trucking fitness can feel like doing moves your body just won’t let you do right now. But with Mother Trucker Yoga and our take on trucking yoga, those moves can be both easily accessible and beneficial- like this chair yoga stretch.

Here release your side body from hip to shoulder in one quick move. All that sticky fascia under your arms will surely get the acknowledgment it deserves. What’s fascia? Well, it’s the catsuit your body is covered in (and every muscle and every fiber of every muscle- but that for another day).

  1. Take a seat on a chair (preferably with no sides).
  2. Open your legs wide to expose the edges of the chair (if able).
  3. If your feet do not comfortably, reach the floor, place blocks under your feet.
  4. Grab hold of the opposite side of the chair with one hand (think right hand to the left side).
  5. Gently rotate your body in the same direction (towards clasping hand).
  6. Extend your free arm up alongside the ear, with the palm and elbow fold facing your head (think external rotation at the shoulder)
  7. Inhale deeply, and now exhale and begin to side bend feeling the clasped arm’s shoulder roll more deeply into the slight rotation.
  8. Relax the shoulders, and anchor the hips.
  9. Keep breathing and work to hold this pose for up to 10 breaths.
  10. To come out, roll your body to the center of the chair and relax for a moment before you roll up and repeat the opposite side.

If you are still on the fence as to yoga is right for you. Look at the five yoga poses above, is there one you can try? Is there one move you can commit to for one week, one month, and then tell me how you feel?

One pose is yoga, one mindful breath is yoga, and when you take a mindful breath in a yoga pose, well you, my friend just took it to a whole new level.

Trucking Yoga Made Easy For Drivers Like You

Have you heard about Mother Trucker Yoga LIFESTYLE JUMPSTART Platform & APP? It’s a subscription-based service that provides you with more than 100 videos, downloads, and lifestyle-focused content made just for drivers.

While everyone else is still taking the traditional route of gym-style exercises and diets, we see the gap and want to help.

You are busy, you are always on the go, and who has time for a long-drawn-out workout?

Come check out Mother Trucker Yoga LIFE STYLE JUMPSTART Platform & APP and see how we can help you feel better one small simple change at a time.

 

Mother Trucker Yoga is the only place you can get trucking yoga moves from an instructor that has been teaching yoga for more than 20 years and has customized yoga and functional movement (fitness) to a drivers biggest needs.

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Why Yoga Is Ideal For Every Type Of Person

Whether you are a newbie to yoga in particular or are just looking to get more from your practice, this age-old exercise is packed with a whole plethora of benefits designed to increase your fitness and improve both your mental and physical wellbeing. Yoga is ideal for every type of person. No matter what your fitness level is, whether you are someone who works out regularly or someone looking to get fit, or if you have done yoga lots or never before, it is a workout that will suit you.

Why yoga is ideal for every type of person trucking yoga mother trucker yoga blog

It is something that can be done in pairs, in a group such as at HOTWORX, on your own, or by downloading our new Mother Trucker Yoga app and joining our LIFESTYLE JUMPSTART Platform family, you can always reap incredible benefits from yoga. If you are a truck driver and tight on time and trucking fitness is essential, yoga can be a solution. Here are a few reasons why yoga is ideal for every type of person, no matter your ability or fitness level…

There are many different levels.

One of the best things about yoga is that you will find one suited for you no matter what type of yoga you are looking for. There are many different levels of each type of exercise and movement, meaning that you can start easy and then progress as you get better. This means it’s not too daunting starting, and you can adapt the workout depending on your skill level and need, pushing yourself when you want to or taking it more gently when you wish. And when you work with an instructor that is educated, experienced and understands the environment you are in, yoga or what we call trucking yoga can be easy.

It can improve your strength, flexibility, and balance.

Yoga is one of the best exercises for improving your strength, flexibility, and balance – all essential qualities for keeping your muscles, joints, and body healthy. As a truck driver, it’s easy to become stiff and sore from sitting. Trucking yoga can be a great way to limber up. The slow movements and deep breathing also help increase the blood flow around your body, which in turn warms up your muscles, making them more robust, more flexible, and healthier. Holding poses and building on this can help you become much stronger in yourself and teach you how to balance much better. And remember, trucking fitness doesn’t have to mean push-ups or running. It can be as simple as yoga.

It helps manage stress and relax you.

Life throws us a lot of stress, and unfortunately, it is something that we will all experience every once in a while. If you often suffer from stress, you probably also suffer from other symptoms such as headaches, trouble sleeping, and perhaps dizziness or irritability. This can significantly impact your life, but yoga can help with this. Doing yoga regularly has been found to reduce stress levels and help you feel more relaxed. Yoga encourages mental and physical relaxation, reducing tension in your mind and body, removing muscle knots, and alleviating any pain you might have. It also sends positive endorphins to your brain.

These are just a few reasons why yoga is ideal for every type person. No matter what you are looking to get from your yoga practice, whether helping you when you’re on the road to improve your posture or sorting out any back pain, it can do this. What are some top benefits of yoga you’ve found? Let us know in the comments below. We would love to hear from you!

 

If you want to learn more about yoga and how it can fit into a trucking lifestyle. Read more about Mother Trucker Yoga and our mission >> https://www.mothertruckeryoga.com/about/

5 Ways to Feel More Confident When Doing Yoga

5 Ways to Feel More Confident When Doing Yoga MTY Blog Image 1

Many people, particularly men, would love to try yoga to calm the mind while strengthening the body. Still, they are too afraid to do so because they worry that they will feel uncomfortable in a room full of what they imagine to be svelte twentysomethings who can bend into the most mind-boggling shapes.

This is such a shame because yoga is for everybody, and it is possible to feel completely confident when doing it.

With that in mind, if you want to try yoga but you’re worried about not feeling comfortable, here are a few things you can do to feel completely confident while you’re doing it:

Try an app

These days, there are many excellent yoga apps (check out Mother Trucker Yoga’s app being released soon) that will teach the basics at home. You won’t get the same hands-on instruction you get at the local studio, but you will learn the basic asanas (poses) and some great routines that you can practice until you gain confidence. And as a driver, trucking yoga isn’t scary, it’s easy and can be done from your truck.

Dress comfortably

One thing that can make people feel uncomfortable about yoga is the perceived requirement to dress in figure-hugging lycra. This is something you do not need to worry about because you can wear whatever you’re most comfortable into your yoga class, whether that be yoga shorts for men or a pair of sweat pants and a comfy -shirt. No one will judge you, and you can wear what makes you feel most comfortable and confident for your workout. And when it comes to trucking yoga every movement counts.

Star slow

The great thing about yoga is that it poses to suit all levels and abilities. If you lack confidence, you can start slow with a few o the more accessible asanas and work your way up as and when you feel able to do so, gaining masses of confidence along the way.

Practice mindfulness

One of the great things about yoga is that although it can be a purely physical exercise to build lean muscle and flexibility, it can also be a mental practice. L If you concentrate on your breathing and the movement you are flowing through, mindfulness meditation.

If you lack confidence, focusing on the breath and flow intensely will help to keep you focused on what you are doing in the present moment so you will be less likely to worry about whether others are watching you or if you’re doing it wrong, which means you will naturally be more confident.

Remember, it takes time.

Yoga is a lifelong practice. You should not expect to be immediately good at all aspects of your practice; If you bear this in mind and start with a beginner’s mind and a willingness to learn, you will not feel like a failure if you can’t quite get into that challenging poses. Still, you will embrace the chance to learn and try again, and that is where true confidence lies.

Yoga is an excellent workout for the mind and body, so don’t let a lack of confidence put you off giving it a go!

5 Strategies | How To Be Fit Where You Sit?

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How to be fit where you sit?

What if I tell you that I am bringing you some health as a token of respect for your hardships? 

We always hear,

Health is wealth!

But in our busy lives, we rarely make time for ourselves. It’s not that we don’t want to, but in the race of survival of the fittest, we fail to manage our lives in a healthy.

Here I am going to give you some tips to stay fit where you sit.

5 Strategies How To Be Fit Where You Sit

1. Hydration

Hydration is vital in physical jobs, but office jobs also hold a hydration standard. No matter what, your body requires 3-4 liter water consumption daily to regulate its physiological functions.

It keeps your mind and body active and makes you more productive. It does detoxification for you while you are doing your work.

 

2. Ambiance 

Keep your surroundings clean and fresh. A pleasant ambiance works as an anti-depressant. The positive vibrations from your space will keep you mentally healthy, and mental health is equally important to physical health, if not more. When is the last time you cleaned your truck or vehicle? Consider using essential oils like lavender, peppermint, or citrus oils to help keep your space smelling great. And watch your stress levels drop too.

 

3. Lumbar Support

Long sitting hours generally reward you with annoying back pain and muscle cramps. The reason for this unwanted gift is our slouching sitting posture. Using lumbar support can solve this problem efficiently. BackShield is an excellent ergonomic lumbar support that helps you straighten your back, correct your position, and relieve you from bothering pain. It is a portable device you can practically carry anywhere with great ease. Keeping yourself fit isn’t just about exercising. It’s also about how you support your body while you aren’t. 

Backshield - seat for truck drivers

 

4. Intermittent Breaks

Our bodies tend to get tired and stiff after a certain length of time while sitting. Sensing the tension, our body releases stress hormones called cortisol, which causes mental stress and hampers the body’s biochemical reactions.

Taking intermittent breaks keeps you fresh and energetic, saving a lot of trouble both physically and mentally. It can be tough to be stopping knowing your destination is on the horizon continually. But if you take a few minutes each morning to plan out where you will stop and when this will not only lighten the stress load mentally but help you plan your time accordingly. Worried about traffic and delays? What is your backup plan? Check out TruckerPath App to know where to stop and when!

 

5. Exercise

It’s so easy for your body to become tense, especially when you spend the majority of your time sitting as a truck driver. Most truck drivers’ fitness is focused on an exercise routine, and I’m here to tell you that it’s much simpler than that. It’s about small micro moves you can add to your day throughout your day, every day. 

You can do the following exercises to release any tension or stress in your body:

 

Neck 

Gently flex your neck in all directions (forward, backward, to the left, and the right side) whenever in half an hour.

Shoulders

Bend your arms to place your hands on each shoulder to look like wings. Simultaneously move one arm in a clockwise fashion and the other in a counter-clockwise manner. Make sure your elbows touch when they come forward to face each other. It will release the tension from your shoulders.

Another exercise you can do is shrugging your shoulders. Raise your shoulders towards your ears, then slowly roll them down.

Wrists

If you have a computer job or you clench a steering wheel all day as a trucker, your wrists tend to get stiff and painful. To avoid such circumstances, keep your arms steady and move your wrist ten times in both clockwise and anti-clockwise fashion. Truck driver fitness is about the little things, open one hand pull back each finger one at a time to stretch your joints, and open your hand from a closed-off fist.

Finger Stretches Mother Trucker Yoga Blog 

Eyes 

Working non-stop can easily affect your vision as the muscles of your eyes get tired doing the job their ass off. 

Make sure you blink your eyes more frequently.

Gently massage your eyes and do some vision exercises.

Abdominal Exercises

Long-term sitting leaves your core and back muscles underactive and out of order. This means when you go to use your body your core and back are vulnerable to injury. Do some abdominal and core muscle exercises like chair rollback (sit tall in the chair and gently lean your body back like you are in the reclining dentist chair and then come back up).

Legs 

Our legs tend to get numb with prolonged sitting and we can struggle with issues like sciatica and clutch leg when driving manual. To keep the circulation under regulation, do some light walking or stretching of legs. When you are in the driver’s seat regularly roll your ankles and think about marching in the driver’s seat by lifting and lowering your knees without leaning your body back to keep blood flow and circulation up to par.

Want the details on how to do these movements and exercises safely and effectively?

Check out our Mother Trucker Yoga Membership Site.

Easy 3-5 minute videos to get you the relief you need fast! Even while driving!

Mother Trucker yoga membership site

Truck Driver Health: Guided Meditations for A Happy Mind

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A happy, healthy mind is critical to a driver’s well-being in truck driver health.

The high amount of stress drivers have to deal with day in and day out is often normalized by the industry and never taken seriously. Telling a driver to “exercise” is not a solution and can often lead to more stress, anxiety, and unhealthy practices out on the road.

With the amount of time a driver spends behind the wheel, it only makes sense that they use that time to their advantage.

The entire premise Mother Trucker Yoga is based on is easy three to five-minute moves you can do, strategies you can implement into your day from the cab of your truck. We are the first company to break down fitness and wellness for drivers into bite-size pieces. We have a unique approach to driver wellness because we are not just coming from a fitness, therapy, or exercise background. We are coming from a yoga and functional movement background. Where we focus on the whole person and practical application. And one of those applications is stress relief in the form of guided meditations and relaxation.

Truck Driver Health: Guided Meditations

And while everyone else is compartmentalizing your health, we are integrating it. If you truly want to get healthy, you have to look at the whole self. , Your Body, Your Breath, Your Internal Health, Your External Health, Your Mind, Your Spirit. It would be best if you recognized them all.

The reason yoga played such a big role in my health and wellness journey had nothing to do with a yoga mat and everything to do with what the mat taught me about living and life. And that is what I do with Mother Trucker Yoga.

And when it comes to truck driver health, guided meditation can play a big role in your overall health and happiness.

Because we have to address the mind, or nothing you try to do will ever stick.

We are currently running our 2nd Annual Going the Distance Health Challenge for Truck Drivers and helping support our drivers more during this challenge; I have created several guided breathing, meditation, and relaxation practices to help support the need for mental health mental wellness.

What is Mindfulness?

When you Google the word mindfulness, you get the following:

mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun
  1. 1.
    the quality or state of being conscious or aware of something.
    “their mindfulness of the wider cinematic tradition”
  2. 2.
    a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

 

While driving, there are dozens of distractions, and they all take you away from the present moment of driving. There is a difference between something you need to pay attention to while driving and a distraction. Do you know the difference? Can you tell when you are distracted VS paying attention to something while driving?

Distractions ask you to leave what you are doing and bring your attention elsewhere. They often lead your mind down the rabbit trail of other emotions linked to the past, future, or something outside of what you are doing currently driving.

I created a driving meditation to help support truck driver health. With the time you spend sitting in the driver’s seat, you might as well do something that builds you up, leaves you happy, and supports your health.

A Mindfulness Driving Audio For Truck Drivers

This audio is not meant to distract you or make it more difficult to focus while driving, but the opposite. Give it a try and let us know in the comments what you think.

Good Stress, Bad Stress and How to Manage It

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How to manage stress is not something we are “taught”. But everyday life can be stressful. Good stress, bad stress. Stress, stress STRESS. It’s everywhere. 

Job demands, relationships, life events, and social media drama are daily occurrences. Moreover, it can begin to feel like this is just how life is supposed to be, coupled with the stresses of living over-the-road as a truck driver. These things can often have you feeling like you are traveling down a never-ending, bumpy road called LIFE. It’s easy to see how stress can suck you in and not let you go.

good stess bad stress blog post MTY

While stress can help some people perform under pressure, too much bad stress can negatively impact a person’s mental and physical health. It’s common for most people to focus on the negative side of stress, but sometimes stress can be a good thing. Good stress can motivate a person and help them achieve more goals. BUT how can a person tell the difference between good stress and bad stress?

Understanding Good Stress vs. Bad Stress

Good Stress

Good stress, often called eustress, is stress that pushes a person to accomplish more. It helps a person achieve those hard-to-reach goals. Good stress also helps a person learn new things, adapt to change, and engage in creative thinking. In a situation where a person is experiencing good stress, they always have control over the outcome of the issue.

Bad Stress

Bad stress, often referred to chronic stress, can slow a person down and prevent them from doing the things that they need to do. It can often lead us down a winding road of helplessness and despair. Bad stress can be things like staying in an unhealthy relationship long-term, living with a difficult person, continual high paced (stressful) workplace, taking on too many things, and continuously unable to complete them. That is continually saying “yes” when you should be saying “no.” When the body feels like it is under too much bad stress, symptoms such as excessive sweating, anxiety, headaches, and rapid breathing begin to appear. 

Managing Stress

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. However, sometimes I fail to implement these strategies into my own life. I take on too many things, try to please everyone else, and neglect my health and self-care. It’s a downward spiral, and before I know it, my daily life is fueled by bad stress. Can you relate? 

Unfortunately, stress is inevitable. It’s a part of daily life. The good news is that stress IS manageable. To manage the stress in your life, you must relax your body and mind. You must balance the scale and know what your triggers are and what to do to bring yourself back to center. 

What is center? Center is when you feel like you are on point when you feel like you are handling life and thriving. When you sleep well and respond to life’s circumstances with ease, most people that meet with anger or hate are dealing with something much more profound—usually, sadness or hurt. And in not dealing with those emotions and challenges brings about bad stress and unwarranted responses that hurt rather than help.

Here are three ways to manage stress so that you can live a healthier, stress-managed life.

1. Take a Break

When I say take a break, I don’t mean a break where you are scrolling through social media or watching videos on your phone. I’m talking about unplugging and walking away from all the distractions in your life. Do something for five to fifteen minutes that requires very little of you other than for you just to be yourself and to be present. Sit outside, take a quick five or ten-minute walk, play a quick game of “Go Fish” with the kids, or engage in meditation. And sometimes that break is to help your body to heal. Make sure you take a time out so your physical body can reset and heal as well. Check out STIFF Mother Trucker Pain Relief Cream to give your body the boost it needs for rapid healing!

Stiff Mother Trucker

2. Put Away Your Electronic Devices

If you think about it, we live in a world where we have immediate access to almost anything we need. Instant information is available to use with the simple touch of an app on our phones or tablets. But at what expense? Being over connected has created a massive epidemic in our world today. An epidemic that has produced anxious stressed and technology-addicted teens and young adults that are not ok with doing nothing or being alone. The only way to break that cycle and bring more Zen into your life is to put the electronic devices down and slowly back away. Have a no-phone rule at the dinner table, limit screen time, keep your device in your pocket or bag when you are out with friends–whatever you need to do to stop looking at your device–do it. You’ll be glad you did.

3. Be Positive

Is your glass half-empty or half-full? If it’s half-empty, it’s time to change your thinking. Keeping a positive attitude, shifting your negative thoughts to positive ones, and keeping your self-talk encouraging are great ways to reduce stress. For example, instead of thinking, “I can’t believe I made the same mistake AGAIN,” think, “Everybody makes mistakes. It’s ok. It is something that I can fix.” Developing an attitude of gratitude toward the people, things, and events in your life is also an excellent way to reduce stress. Write it down or take time to tell the people in your life that you appreciate them–trust me; it goes a long way! Finally, smiling and laughing also helps to reduce stress. I guess laughter is the best medicine. 

AND if you are ready to get crystal clear on your life priorities, health needs, and how to achieve your goals, my Practices for a Positive and Productive Life Masterclass is for you! In this sixteen-week program, we cover three key areas: Breath, Body, and Belief. All three of which are necessary for sustainable success!

Utilizing these three tips will help you begin to walk down the path of life a little less stressed and more positivity. 

Need a bit more encouragement? Looking for a quick listen to help you manage stress? Check out the Positive Positivity Podcast with guest Hope Zvara

Self Care is Your Business MTY Blog

Stress Management: HowTo Do Deep Abdominal Breathing

Stress Management: How to Do Deep Abdominal Breathing

Breathing is one of those things we all do, yet we rarely think about it; when a system like the respiratory works without us having to think about it or make it happen, it’s called “involuntary.” The respiratory system has the unique ability to work all on its own without our help, unlike the muscular system, which works voluntarily.

When we breathe, we get this precious gift called life. We can survive 21 days without food, seven days without water but can only go one to three minutes without oxygen. And at the 60-second mark, brain cells are already dying. Yet after 20 years of teaching yoga (Mother Trucker Yoga’s Membership) to others, there is one thing I have come to find, many do not like to breathe. I would often notice few would appreciate the art of breathing practices (pranayama) in yoga. You could see people start to fidget, become distracted, and even get annoyed at the idea that they weren’t “doing anything” during their yoga class. Yet without the ability to breathe, nothing on the yoga mat would even be possible. 

Mother Trucker Yoga Audio Bundle

Breathing is a tool. Those that learn to harness the device and tap into its vast abilities to improve, help and even heal the body get to reap the benefits of increased vitality, health, and happiness. But time and time again, I have observed others choose pills, alcohol, and even violence to manage what we all call stress or our emotions rather than tap into this tool we are all born with and have access to us at any given time. 

Stress can alter just about any system in the body if we allow it to. 

Stress management sign mother trucker yoga blog

Stress can:

  • Raise our blood pressure
  • Increase our heart rate
  • Increase our body temperature
  • Leave us in physical pain
  • Can decrease our immune system
  • Give us stomach discomfort
  • Make it difficult to sleep
  • Can affect your libido 
  • Tense your muscles 
  • Cause weight gain 
  • Burden your nervous system
  • Leave shallow breathing

When is the last time you felt the effects of any of the above and thought you should practice deep breathing? 

When my oldest son was small, and he’d get stressed out, the first thing I would have him do is deep breathing. Three deep breaths, I’d say, and we’d do them together. He’s now nearly a teenager, and I have observed him repeatedly defaulting to deep breathing when he is stressed, angry, frustrated, or can’t sleep. He automatically uses this incredible tool we all walk around with every day but rarely tap use voluntarily. 

The average American breathes with less than 18% of their lung capacity. That’s what I like to call clavicle breathing. It’s no wonder we are a stressed-out, upset, unhealthy out of touch society. I say these are the very things I have felt before yoga and learning how to tap into my breathing. And the same things I think when I’m not in my body, using my breathing, and feeling grounded in my skin. 

How do we breathe?

The average person takes about ten breaths per minute; that’s an average of 22,000-24,000 breaths per day. That’s a lot of breathing. And when we breathe, we inhale necessary oxygen and exhale carbon dioxide and toxins that our body wants to remove. When we breathe, our lungs expand and take in air, and our diaphragm lowers and expands as well, taking in oxygen to then be distributed out to the millions of cells throughout our body that need that fresh oxygen to live. 

Dr. James Hoyt, a pulmonologist, says, “Our respiratory muscles don’t have the luxury of being out of shape.” Yet how many people can say with certainty that they use them, work them, build them like their bicep regularly? There is a saying, “use it or lose it,” and it fits here with our breathing. 

 A recent study in the Journal of Neurophysiology may support this, revealing that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath.

And, also nearly every system in the body is connected to our respiratory system or breathing. 

  • Our metabolism increases when we practice deep breathing.
  • Our autonomic nervous system regulates when we deep breathe.
  • Our digestion can settle and improve when deep breathing.
  • Our muscles relax and get total oxygen, helping them not to cramp.
  • Our lymphatic systems become stimulated, hand and hand, with our immune system, both stimulated when we breathe.
  • Our body is fully oxygenated when we deep breathe.

And one of our deep breathing’s most impressive features is that it stimulates our vegas nerve. 

What is the vagus nerve?

The vagus nerve is the longest of the cranial nerves, extending from the brainstem to the abdomen through multiple organs, including the heart, esophagus, and lungs. It controls the parasympathetic nervous system (PNS), which contains your relaxation response. Most people never breathe deep enough to stimulate this impressive nerve. We need the vagus nerve to be alive and working because the vagus nerve controls your mood, heart rate, digestion, and immune response. Stimulating your vagus nerve can help to regulate many functions in your body.

Vagus nerve stimulation has been linked to treating epilepsy, improving digestive conditions, reducing inflammation, and managing anxiety disorders. The journal Frontiers in Neuroscience reported in 2018 that the poor function of the vagus nerve could lead to mood and anxiety disorders. But most importantly, when you stimulate the vagus nerve, you can reduce anxiety, stress, and mood disorders. All of this can happen when you learn to breathe more deeply and more often. 

WAKE UP, PEOPLE! BREATHING IS FREE!!!!!!!!!!!!!!!

Where does your breathing fall?

Clavicle Breathers: Those that breathe only into the upper chest, throat, and shoulders. These breathers often have lifted shoulders and a tense neck. 

Chest Breathers: Those that breathe into the center of the chest. 

Abdominal Breathers: Those that breathe deep into the belly and feel their lungs and abdomen expand freely. 

We have forgotten our unique ability to help and heal ourselves. When you were a baby, no one had to tell you how to breathe, yet there you were, breathing so deeply that your entire torso was expanding and contracting every breath you took. I have listened and watched my children as infants, and now adolescents get upset and even cry only to default to their breathing to calm them down. It’s in you; you have done it; you have just forgotten how to do it. 

Deep Abdominal Breathing Technique:

  1. Sitting tall or lying down comfortably, place one hand on your belly and one hand on your heart/chest. 
  2. Exhale completely through your mouth and hear your breath move out of your body. 
  3. Inhale through your nose and move your breath deeply into your lower hand (belly) and feel it expand. Continue to move your breath up to notice your upper hand (chest) rise. 
  4. Exhale slowly move the air out, feeling your belly collapse and your chest lower (in any order). 
  5. Soften your jaw and relax your body, focus on fully emptying your belly when you exhale and fully expanding when you inhale. 
  6. Work yourself up towards a count of four counts on the inhale and eight on the exhale. 
  7. Repeat this for two to five minutes. 
  8. Anytime your mind wanders, bring it back to your breathing. 
  9. Allow yourself to hear your breath each time you inhale and exhale. 

How to do deep abdominal breathing

Continue this practice daily in the morning to wake up, when you are feeling stressed, waiting in traffic (minus the hands-on your body), or before you go to sleep to help you relax. 

You have tools to help you breathe, relax, fall asleep. The real question is, are you using them? 

Deep Abdominal Breathing Benefits:

 Various deep abdominal breathing forms have been linked to cardiovascular benefits, including increased blood flow and improved blood pressure. Deep breathing is also a helpful tool for relaxation and sleep. Taking deep breaths can also help you manage stress and improve cognitive function like brain fog and lack of focus and concentration.

If every tool you are reaching for is outside of yourself, let me ask you, have you tried the tools you were born with? The tools you were given and are the very tools that make this life possible? The tool I am talking about is your breathing. 

Try This:

For one week, practice deep abdominal breathing at least one time a day. Work to practice it at the same time each day. Set the alarm on your phone or in your calendar and make it a priority. All too often, we say something doesn’t work or help, and we have never really tried it, let alone given it the attention required to see results. 

After seven days, come back and let us know how you did. What changed, what you noticed or found. 

Now take a deep breath and start living! 

Resources:

https://greatergood.berkeley.edu/article/item/what_focusing_on_the_breath_does_to_your_brain

https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/

https://www.healthline.com/health/facts-about-stress#25.-Past-experiences-can-cause-stress-later-in-life

https://pubmed.ncbi.nlm.n

https://www.consumerreports.org/mental-health/ways-to-manage-stress/ih.gov/29593576/