The Most Common Fitness Injuries

/
Photos via FYeahYoga and Pinterest.

Today on Alive in the Fire, I bring you a guest post from freelance writer Samantha Priest. She shares some wisdom on how to avoid injury when working out. Listen up, athletes!


If you exercise regularly, you also have the unfortunate side effect of the risk of injury. Knowing what injuries to expect can help you reduce your chances for getting injured while exercising to improve your health. The following injuries are common to athletes and exercise enthusiasts.

Back Pain
Back pain is a common injury during exercise. It is caused by a variety of things. Poor posture during daily life, poor form during exercise, and doing a lot of exercises that arch or strain the back, such as the cycling position, can all strain the back. Back pain can range from slightly annoying to incredibly painful.

You can avoid back pain using several different methods. Try keeping good posture as much as possible during the day. Avoid slouching while sitting or standing. Try core-strengthening exercises to make it easier to have good posture. Try these exercises to increase your core strength:
- Abdominal planks
- Push ups
- Hip bridge
- Back extensions

Shin Splints
Shin splints are still a mystery in the medical community. No one can agree on what exactly causes the pain. However, for individual who have been active for fewer than 5 years, their chances of getting shin splints are higher. Shin splints typically show up after a sudden increase in training.

The best way to prevent shin splints is to gradually increase training over time, such as no more than 10 percent per week. Stretching the calf muscles and targeting strength training on the calves can also help reduce the chances of shin splints. 

Muscle Sprains 

Muscle sprains are one of the most common injuries in fitness and sports. The reason is due to a lack of muscle strength and improper exercise form in the majority of cases. Commonly sprained areas include hamstrings, ankles, groin muscles, ACL, and the rotator cuff. 

You can prevent these injuries by keeping proper form during exercise and by strengthening the surrounding muscles. There are several exercises that can help reduce the chances of muscle sprains, including: 

- Standing deadlifts
- Hamstring curls
- Balance board exercises
- Front leg raises
- Core strength exercises

Concussion

The American Association of Neurological Surgeons estimates that there are nearly 4 million concussions each year related to sports and exercise activities. Helmets can help protect the skull from some concussions, but because many concussions occur due to high speeds, more injuries are caused by the brain hitting the skull from the inside, which cannot be helped with helmets or exterior protection.

You can help reduce your chances of getting a concussion my wearing headgear if at all possible, and avoiding hitting your head against other people, objects, or helmets. If you do get a head injury, rest and watch for signs of a concussion after, such as headaches, irritability, clouded thinking, and vomiting. 

Broken Teeth
Broken teeth are common in many different sports from hockey to football. Broken teeth typically happen when something flies at the face and hits the player in the mouth. The best way to avoid broken teeth is to wear a helmet with a mouth guard, or wear a bite guard. Most professional athletes wear a combination of both, when possible. Protecting your teeth with a bite guard will help reduce your chances of seeing broken teeth and avoid expensive cosmetic dentist bills. 

If you implement these tips, you will have a reduced chance of seeing injuries from exercise and everyday life. 

About the author: Samantha is a freelance writer, a part-time blogger and a health expert.

Insanely Cool Yoga Video

/

I watched this yoga video and immediately wanted to watch it again. And again.

Not only is Phillip Askew's control of asana downright impressive, but the sense that comes through in watching his flow is that he has a sincere dedication to his practice.

He is a devoted yogi.

How many hours has he spent holding a headstand? How long before he could do Hanumanasana? The point is that he's lost track of the time it took, but he knows the patience required to reach that place in the journey.

I love the humble moments in the film, too: at eighteen seconds, when he sits quietly on the bridge, and at four minutes, when he thoughtfully places each ankle behind his head before a well-deserved savasana.

At no moment in watching his practice do I get the sense that Phillip is trying to impress others by practicing yoga in public places. He is simply exhibiting his truest self: the one that moves effortlessly between the poses, the one that honors his own body and spirit on a regular basis.

Thank you, Phillip and the filmmakers, for sharing this beautiful example of what yoga really is. Namaste.

Yoga for Back Pain Relief

/

Photo via Urban Yoga Girl.

Do you suffer from back pain? 

Yoga can help.

Today I bring you a handy infographic from

Yoga Paws

on smart steps for healing as well as yoga postures that relieve back and spine issues.

Why We Breathe: A Yoga Documentary

/

I recently learned about an inspiring yoga documentary called Why We Breathe on Hearts Expanding, a yoga blog I love and follow regularly.

The film features the question: why do you do yoga? The filmmakers interviewed a variety of well-known, experienced yogis and teachers to learn why they practice, what keeps them going, and why they love yoga.

The documentary features contributions from Dice Iida-Klein, Briohny Smyth, Kathryn Budig, Tiffany Cruikshank, John Yax, Chris Yax, and Angela Tara Hsu.

You can find out more about the project on their website or on their Facebook page.

Have you seen any other cool yoga films lately?

Color Me Rad Sacramento 5K

/

On Memorial Day, my sister and I participated in the Color Me Rad 5K run in Sacramento. It was a blast!

We arrived to find the party had already started: a DJ was jamming some awesome tunes, runners were doing Zumba moves to warm up, and people in white t-shirts and neon-colored Raybans were walking around everywhere. 



We pinned on our race numbers and quickly decided we had to join our fellow runners in donning a RAD tattoo :)




I have to say, I felt pretty badass adding that to my collection of tattoos. Once we were pumped up and ready to go, we headed over to the starting line. 


Fortunately for us, a generous girl who was running by herself decided to share her packet of color with us, so I started out the race covered in bright pink.


A little over three miles of running later, we were stoked to have finished the race. It was awesome sharing the experience with other runners and watching the crazy antics of people getting color bombed by handfuls of starchy powder. Plus, by the end of everything, we were a rainbow of color: we'd been soaked in liquid and then doused with the cornstarch powder multiple times. 


My favorite part was at the very end, when a crowd of runners who had finished the race gathered near the DJ booth. Cued by his countdown, we all threw our last color bomb packets into the air at the same time, and the air was filled with a haze of color.

It felt so invigorating and exciting to be a part of such a fun event, and to contribute to several great causes -- the Special Olympics, and a relief fund for Boston. Every step of the way, I felt so fully present to the moment, fully conscious and alive.


I'm so grateful to have a body that lets me run when I want to and a beautiful a sister I can share silly experiences with. Cheers!

A California Adventure

/

Friends, yogis, beautiful ones: I'm back from my camping adventure! My friend Yoel and I had an amazing time in Stanislaus National Forest and Yosemite.



We spent the days relaxing, hiking, eating picnic lunches, building campfires, making smores, telling stories, and just generally enjoying the beautiful California landscape. We also spent a few days in San Francisco exploring and riding bikes.

I did a little yoga out in nature, too :) I will definitely post some of those photos soon!



I feel refreshed and grateful to be back home.




How have you guys been? XO!

Gone Campin'

/
Photos via Pinterest.

Hey yogis! I am headed to Stanislaus National Forest for a few days of camping, hiking and relaxation.

 I'll be taking a little blogging break while I'm off the grid.



No cell phones, no traffic, no computer screens. Only the smell of the trees, the quiet of the wind, the beauty of the landscape, the twinkling of stars overhead.

And of course: late night card games, beer drinking and smores in the campfire!


See you soon, and have a beautiful week.

The Path Before You Is Clear

/
Photo via Pinterest.

Today I vibrate the mantra om namah shivaya. Some have translated the words to mean I acknowledge my highest self and all the ways I may become.

 To me, the mantra means this path is clear; I am free to walk it.

Photo via Hindu Wallpaper.

Om namah shivaya is an incantation to Shiva, a clearer of obstacles, the Hindu lord of meditation and the conqueror of death and destruction. 

By bringing this mantra into meditation, we acknowledge the guru within, the part of ourselves that is wise and powerful.

Photo via FYeahYoga.

May the path before you be open, and may you navigate it with grace and purpose. Namaste.

Super Bendy Backbends

/
Photo via Yogurt Yoga. 

Lately I've been inspired by photos like these, where yogis are doing crazy awesome backbends. Have you ever been able to do a super bendy backbend?

Do you have any advice on getting from Full Wheel to here?

I'm still definitely working on the basic iteration of the pose.

Photo by Cara Brostrom.

But someday I'd like to get there!

Photo via Yogurt Yoga. 

I imagine next steps would be to practice backbending daily, try some wall walks, and begin walking the palms near the heels and playing with that.

Do you have any tips?

Check Out Who's On Elephant Journal

/
Photo by Cara Brostrom.
Photo via Cara Brostrom on Facebook.


Last summer, I had the pleasure of doing a yoga photo shoot in Boston with the talented Cara Brostrom.

 I was thrilled to find out her love letter to Boston, a series of words and photographs dedicated to the city, was just featured on Elephant Journal.

 And, if you take a look, my yoga postures show up twice in the article. I am so honored to be a part of the piece! I hope you guys check it out.
Photo by Cara Brostrom.


Cara, your compassion really shines through in the post. Thank you for sharing your love for Boston and for so graciously telling a beautiful story of the city.

 For more info on Cara or to book a yoga session with her, see her website.

 Namaste.

Working on Headstand and Forearm Balance

/

It's been a while since I regularly practiced headstand and forearm balance and I have to say, I greatly miss Dharma Yoga Evanston, where those two postures were a constant part of class!

Fortunately, though, I have the learned the foundational information needed to get in and out of the postures safely on my own, and I am adding them back into my routine. 

Today I wanted to share a little advice for those of you practicing these postures, or thinking about learning them.

Tip #1: 

In the beginning, practice with a teacher.

It's very important to learn the right way when it comes to inversions, so that you're safe and so you set up good habits. You want to be sure to avoid shoulder and neck strain. Listen carefully and watch your teacher, thinking to yourself, "That is me." Envision yourself in the pose before you are even in it.

Tip #2: Learn how to fall.

The scariest part about inversions is the thought of falling on your head, right? Well, you take that fear away if you practice what it feels like to fall. Remember to tuck your head (chin to chest) and you will protect your neck and spine. Again, this is a great thing to do early on with an instructor present. Once you've pushed through the point of balancing in the pose several times, forcing yourself to fall, you begin to learn where your edge is.

Tip #3: Use the wall conscientiously.

When I first learned headstand, I practiced it a lot at home in front of the wall. Then, when I tried it in class, I immediately felt myself tipping forward, to that place where the wall used to be. For a brief moment I had no idea how to stop myself from falling -- so I did. I hadn't yet learned the way you must fire up all of your back muscles and glutes in order to prevent yourself from tipping forward.

While I think utilizing a wall to learn headstand and forearm balance early on is great, it's also important not to let it become a crutch. As soon as you feel remotely comfortable with the pose, move away from the wall. Challenge yourself to trust your body. And if you're in a class with a bunch of other yogis, allow the energy in the room to inspire you.

Photo via 

Yogurt Yoga

. 

Tip #4: Practice awareness of your mind as you try these poses.

Inversions tend to ignite fear in us. 

Eventually you will need to use your own resolve to face the fear, and to ignore the flight-or-fight response your nervous system may produce. 

As long as you take the right steps to learn the right way into and out of the posture, know that you are safe. Trust in what your teacher has shown you, and trust that your body is capable of incredible things. Learn to let go of your resistance to the postures themselves.

You know you are moving in the right direction when you don't feel your heart drop at the mention of the pose in class. Instead of slowly making your way into the pose, you set a positive example for your fellow yogis, and you launch happily into trying. As long as you are trying, you are achieving what the pose is meant to do.

Tip #5: Learn to play.

These two postures, Sirsasana and Pinchamayurasana, are poses that can take months or even years to realize. Instead of focusing on a specific outcome of your efforts, embrace where you are in that process right here, today.

Are you simply building strength in your shoulders? Are you experimenting with how much effort it takes to kick your legs up the wall? Are you observing the other yogis in class, noting something new about the pose that you've never seen before?

Wherever you are, you are perfect. You are right where you're meant to be.

5 Ways to Build Confidence for Headstand and Forearm Stand

Headstand (Sirsasana) and Forearm Stand (Pincha Mayurasana) can feel intimidating at first, but with the right approach, they become empowering and joyful. Here are five ways to build strength, stability, and confidence for these inversions:

1. Strengthen Your Foundation

The key to inversions is a strong and stable foundation. Focus on building strength in your shoulders, arms, and core to support your weight.

  • For Headstand: Practice Dolphin Pose and Forearm Plank to strengthen your shoulders and arms.

  • For Forearm Stand: Add Push-Ups and Shoulder Taps to your routine to build stability.

Tip: Revisit these foundational poses consistently—they’re the building blocks of your practice.

2. Use the Wall

Practicing with a wall is a game-changer when working toward inversions. The wall provides a safety net while you refine your alignment and balance.

  • For Headstand: Start by lifting your legs one at a time and resting your feet on the wall for support.

  • For Forearm Stand: Kick up gently and let the wall catch your feet, giving you time to engage your core and shoulders.

Tip: As you gain confidence, work on pulling your feet slightly away from the wall for short holds.

3. Practice Core-Strengthening Poses

A strong core is essential for controlling your entry into inversions and holding them steady.

  • Plank Variations: Forearm Plank and Side Plank help build deep core strength.

  • Boat Pose: Strengthens the lower and upper core muscles.

  • Leg Lifts: Improves the control needed to lift your legs into inversions without kicking.

Tip: Consistent core work will help you feel more stable and in control when upside down.

4. Learn to Fall Safely

Fear of falling is one of the biggest barriers to inversions. By learning how to fall safely, you’ll eliminate this fear and approach the poses with more confidence.

  • For Headstand: Practice tucking your chin and rolling forward gently if you lose balance.

  • For Forearm Stand: Use a wall or soft surface to practice controlled dismounts.

Tip: Falling is part of the process. Treat it as a learning experience rather than a setback.

5. Focus on Your Breath and Mindset

Confidence in inversions isn’t just about physical strength—it’s also about staying calm and focused.

  • Use Breathwork: Steady, deep breathing keeps you grounded and helps you stay present.

  • Set an Intention: Approach your practice with curiosity and playfulness instead of self-criticism.

  • Visualize Success: Picture yourself holding the pose with ease and balance.

Tip: Remember, progress takes time. Celebrate small victories along the way.

The Journey to Confidence

Building confidence for Headstand and Forearm Stand is about consistent practice, patience, and trust in your body. With these five steps, you’ll create a strong foundation and a fearless mindset that makes inversions feel achievable and exciting.

So, roll out your mat, breathe deeply, and enjoy the process—you’ve got this! ✨🧘‍♀️

Featured
A Cold Water Plunge In Nature
A Cold Water Plunge In Nature

Reflections on dipping in 30-something-degree water.

Alive in the Fire
Alive in the Fire

On why I was inspired to name this blog Alive in the Fire.

What's a Yoga Teaching Script? And Why Would You Want to Use One?
What's a Yoga Teaching Script? And Why Would You Want to Use One?

A yoga teaching script is a tool for new yoga teachers as they build confidence.

Yoga is Simple (A Video Post)

/

Weekend Flow from KC and Sara on Vimeo.
I love the way this video shows off the beauty of simple moments in yoga. 

The ease with which you roll out a mat. The careful, slow stretches that start your practice, following the breath. 

The small steps used to readjust alignment in Downward Dog.

The way the fingers grasp in gyan mudra, an effortless touch. The way the eyes look back as you arch into cobra pose. The way the toes flex at the height of Bird of Paradise or in an arm balance.

The upturning of a hand in savasana. The outward breath. The letting go.

Learning to Play Guitar

/
Photo by me. All photos below via Pinterest.

Yogis, I'm learning to play the guitar! It's exciting, fun, and a great form of meditation. Plus it's been awesome hanging out with my dad, who's showing me the ropes.

Currently I'm just working on scales, basic chords, and the beginnings of a few songs, but I'm already loving it. Just the thought of someday being able to sit outside and jam, singing my favorite songs and getting lost in the music... definitely gives me the inspiration to keep improving my skills.


Most of the time, playing makes me feel like this:


Very calm, meditative, relaxed, reflective.

I'm a huge fan of slow, soulful acoustic songs, so it makes sense that playing them would be a soothing endeavor.


But then there is that little part of me that feels like this:


Like a total badass who can rock out and be crazy and connect with my true inner self, limitless and free. Maybe that Self will be the one that plays electric guitar...

And yes, in case you didn't know, Jimi Hendrix played guitar with his TEETH. I'm definitely not at that skill level yet, but I'm working on it! :)

Do you guys play guitar, or other instruments? Do you know of good resources online for guitar newbies like me? Leave me a comment if you know of any I shouldn't miss! XO

Yoga Slackers

/
Photo by Tom Grundy via Facebook.

Have you guys heard of Yoga Slackers?

They're this awesome group of yogis and yoginis who balance on each other, walk slacklines and do yoga while poised on top of them, and travel the world teaching workshops.

Above photo via YogaSlackers. Below photo by Tom Grundy.

As they say on their website, Slackline yoga (or slackasana) has been described as "distilling the art of yogic concentration." To balance on a 1-inch piece of webbing lightly tensioned between two trees is not easy, and doing yoga poses on it is even more challenging. Yet despite the seemingly impossible nature of the act, it is achievable by almost anyone with a little bit of perseverance and patience.

AcroYoga, on the other hand, is a partner yoga which blends the spiritual wisdom of yoga, the loving kindness of Thai massage, and the dynamic power of Acrobatics. These three ancient lineages form the foundation of a unique new practice that cultivates trust, connection and playfulness.

Above photo via Yoga Slackers NorCal. Below photo by Tom Grundy.

I find this group incredibly inspiring. Even just checking out their photos brings a smile to my face. Their videos on YouTube show off their incredible balancing, flexibility and awareness practices.

Yoga Slackers truly live up to their standard of extreme living with awareness, and what's more, these teachers seem to do so with an attitude of positive energy no matter what they're doing.

Below photo by Tom Grundy.

Have you ever done acroyoga or slackline yoga? I'd love to hear!

Tune In (A Reflective Meditation)

/
Photo via FYeahYoga.

Today, I challenge you to pause to take deep breaths. Tune in to the part of you that has all the answers.

 Create something. Allow for imperfection. Return to your innate sense of higher Self. 
Photo via FYeahYoga.


Make a mess. Try and try again. If you're feeling stuck and lonely, draw a picture. Play. Cook a new recipe. Add some novelty to your life.

 If you hold the belief that there is some higher power at work, you can transcend the common. You can become a healer, an inspiration. You can even be in great sorrow, in great grief, and you can still have a spiritual moment.

Photo via Yogic Photos.

Yoga for Boston

/
Photo by Cara Brostrom.
 

This weekend I am dedicating my yoga practice to Boston. I've only visited the city once, last summer, and I absolutely loved it. My heart goes out to all of those who have been affected by the tragic events this week.

 My intention is that every effort I make on the mat would go toward your benefit.

To all those suffering, may you find peace.

To all those who have experienced grief and loss, may you be uplifted by those around you.

 May there be healing, renewal and courage for all who have been affected by the violence.


Even in great despair, we have a chance to love each other and support each other. May we stand strong together and remember who we are as humans, deep down. 

 A heartfelt namaste.

Photo by Cara Brostrom.

Feeling Wanderlust-y

/
Photo via Tyler Branch.

Lately I'm craving an adventure. A long drive to somewhere new.

A chance to get out of town and enjoy nature. To travel into the mountains or forests. To be away from technology.

Photo via Tyler Branch.

I've got my eye on Bryce Canyon National Park in Utah as a possibility. The landscapes there are so breathtaking, so bracing. 

Don't you think the place practically looks ethereal, otherworldly?

Photo via Flickr.
Photo via Flickr.

I'm sure I'd fall in love with the gorgeous terrain, the long hikes, the sunrises and sunsets. And I bet a trip there would generate some great poetry, too.

Have you traveled anywhere exciting lately? Do you have any summer trips planned?