Vitality for Life by Christi

03/14/2026

New little babies
One Rhode Island Red, one Australorpe, one midnight Maran, one golden comet.
I still have 4 adult chickens. I still have my leg horn and three lavenders.
I did lose a lavender to an owl in November and Mildred died a few weeks ago.
You lessen while chickens are hardy, thy are are also fragile.

03/14/2026

03/14/2026

03/14/2026

03/13/2026

I have been working on my Glute Girl of Yoga program. If you have had interaction with me through the years or were at my studio. I am all about the Glutes!
Head to website for info and the program is on the Everfit app. Classes build upon themselves and are uploaded daily as I record. There will be nutrition and more

https://www.vitalityforlifebychristi.com/glute-girl-of-yoga

03/06/2026

I lift heavy because I had to lift my dogs, I have to pick up heavy feed bags, I have to get up off the ground,etc. You know the benefits. You know you need to. It’s time to start. Reach out. I’m here to help.

02/21/2026

This is how Dixie uses her block to assist her in chewing her stick.

02/19/2026

There are contraindications to doing muscle scrapping. One of them is thin skin. So please do some research before doing this… this is not medical advice just something that works for me and SOME not all of my clients

02/14/2026

How can you begin to minimize the load being placed onto the wrist, the passive structures of the shoulders and the neck?

There is a concept called ‘Spreading the Floor’. This is a concept not only used in powerlifting and strength conditioning, but I have seen references in yoga books (very few but I have found them). I use this concept all the time and is game changer for people! Especially when taught the intricacies of spreading the floor or in this the mat.

You will get stronger faster and in the right places while minimizing the extra stress being placed in the wrists and placing it back into the peripheral core, central core and glute max; and the arms become an extension of what is happening from the torso.

This is a focused and active contraction on these muscles. Since we are learning about focused intention and concentration in yoga this is perfect.

Let’s say you still experience pain or discomfort while doing the movements where weight placed on the hands. There are compression dysfunctions that may need to be sorted out and corrected. You may have a structural reason where the standard placement of the body simply does not work for you body. You will need a different hand placement.

I am very skilled in biomechanics and human movement in addition to corrective exercise and P-DTR to help sort this out for you. The standard trainings out there do not get into this because of time constraints. There is a lot to teach in a teacher training. My trainings took me outside of yoga teacher trainings, so I could help bridge the gap between East and West.
Bridging the gap between and with my Girl of Yoga Transformation starting March 2, 2026
https://www.vitalityforlifebychristi.com/glute-girl-of-yoga

02/13/2026

In Part 5 of wrists and yoga I am going to visit technique pointers for Revolved postures. Revoled or twisting postures are a group of poses that many don't realize that they just dumped the majority of their weight into the supporting arm. Your wrist, shoulder and neck will really begin to hate that as they are taking the brunt of your weight.The brunt of your weight should be taken up by the working leg, glutes, centeral core and peripheral core. Pay attention next time and simply shift your weight back into the leg and engage the glutes and central core more b/c it's their job to hold you up in the pose. You arm is a supporting "actor" not the main character;-) People have a tendency to place all their weight into the had because the are tired. Making sure that your core, glutes and upper back are strong is making sure that they are working in the postures that have the highest carry over into your world. Be kind to your wrists, shoulders and neck by shifting the work back into the body where is belongs. I hope this has helped you in your practice.
A practice where we spend time on our hands these tips are hugely important and to begin to practice to master. March 2, 2026 my Girl of Transformation is for you. Just head to my website for more info because you will get these types of tips plus so much more
https://www.vitalityforlifebychristi.com/blog-1/categories/minimizing-wrist-pain-in-yoga/fitne

02/12/2026

In this video I will be going over technique work for side plank. Side plank is one where students feel they have to be on the razors edge of their feet--this is untrue. Without the peripheral core strength when the hips to hang low and place excessive weight into the wrist; hang off the passive structures of the shoulder and then the neck has to take a bigger load as well. There are many options other than the hardest one. It's challenging in a group setting to do what our bodies need vs letting the ego win out and then paying for it dearly. When you lift the hips to make yourself banana shaped what you are doing is taking excessive loading out of the hand, wrist, elbow, shoulder and neck. When the hips sag towards the floor without the support from a strong and functioning peripheral core; that weight is displaced to the supporting arm/wrist. If you put the knee to the floor it places the hips in the right place for height. The work is holding hips up when the legs are straight. You still must engage the upper body when knee is on the floor so you don’t end up using your arm like a cane! I hope this help to give you some more options to help you with your practice or your training.
This and so much more alignment tips in my Glute Girl of Yoga Transformation starts March 2, 2026
https://www.vitalityforlifebychristi.com/blog-1/categories/minimizing-wrist-pain-in-yoga/fitne

02/11/2026

When people are just starting either a yoga program or a fitness program the push up position can be very hard on the wrists, shoulders, neck and low back. When people start in the setup of the high plank or high push up position they may have the strength for the static setup but when it’s time to descend they may lose that stability and do full body sag.

This sag at the shoulder places extra stress or the extra load to the wrists, passive structures of the shoulder, the neck and low back. This person is not able to either engage the peripheral core or is not able to maintain the contraction of the muscles of the peripheral core for stability.

What is the peripheral core? This is the larger muscles of the upper back and one of their jobs is to create stability for the shoulder and the shoulder blade. These muscles are the rhomboids, mid and lower trapezius, latissimus dorsi and anterior serratus. These muscles are ...to read more just head to my website and check out my Glute Girl of Yoga Transformation that starts March 2, 2026.
https://www.vitalityforlifebychristi.com/blog-1/categories/minimizing-wrist-pain-in-yoga/fitne