YOGA, LIFESTYLE, WELLNESS
Cait Lawson
A Little Life & Teaching Update

Hey friends! It’s been a while. I figured it’s a good time to fill you in on what I’ve been up to… I’ve had to take a step back from it all in order to reconnect to my practice and to get clear around what’s really important for me, what I want to focus my energy and attention on, and what it is I want to share.

A Little Life & Teaching Update
PRACTICE, BREATH WORK, SURFING
Cait Lawson
Pre-Surf Practice to Expand Lung Capacity

A 10-minute, seated practice that combines MFR with gentle stretches and breath work to help you wake up and expand your lung capacity before paddling out for a surf.

Pre-Surf Practice to Expand Lung Capacity
Cait Lawson
September SurfAid #MakeAWave Recap

Another September has come and gone, and for the 2nd year, I participated in the SurfAid September #MakeAWave Challenge of surfing 30 days to raise funding and awareness for the SurfAid Programs.

September SurfAid #MakeAWave Recap
YOGA, SURFING, PRACTICE
Cait Lawson
Under 10-minute Pre-Surf Stretch Routine

My current, go-to, Pre-Surf Stretch for when my body is feeling stiff and a bit surfed-out. This sequence could also be nice for a brief Active Recovery practice post-training or post-surf/sport

Under 10-minute Pre-Surf Stretch Routine
YOGA, SURFING, WRITING
Cait Lawson
Featured on the Manduka Blog!

It was an honor to have the opportunity to write a piece for the Manduka Blog as a part of the Manduka x Gerry Lopez collection launch. In this article, I share my personal experiences with surfing and yoga and how I view the two as similar spiritual paths that reconnect us to life.

Featured on the Manduka Blog!

yoga for surfers

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Pre-Surf Practice to Expand Lung Capacity

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Pre-Surf Practice to Expand Lung Capacity

A 10-minute, seated practice that combines MFR with gentle stretches and breath work to help you wake up and expand your lung capacity before paddling out for a surf.

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Under 10-minute Pre-Surf Stretch Routine

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Under 10-minute Pre-Surf Stretch Routine

My current, go-to, Pre-Surf Stretch for when my body is feeling stiff and a bit surfed-out. This sequence could also be nice for a brief Active Recovery practice post-training or post-surf/sport

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3 Ways My Yoga Practice Supports My Cross-Training

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3 Ways My Yoga Practice Supports My Cross-Training

We all come to yoga for many different reasons, yet there is also no denying that our yoga practice has a way of influencing and enhancing every aspect of our lives. Here are a few ways that my yoga practice supports my cross-training, beyond flexibility & range of motion.

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Making A Wave: 3 Takeaways from Attempting to Surf for 30 Days in a Row

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Making A Wave: 3 Takeaways from Attempting to Surf for 30 Days in a Row

While the “Make a Wave” challenge was more about raising awareness and donations for the SurfAid Programs, I also ended up learning a few things about myself, and life, from attempting to surf for 30 days straight.

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A Hint of Salt: Reflections on Travel & Coming Home

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A Hint of Salt: Reflections on Travel & Coming Home

Traveling, for me, always tends to bring with it bursts of inspiration and creativity and a heightened sense of connection to myself & the world around me. The challenge tends to be carrying this inspiration and connectivity with me as I begin treading down those familiar roads of routine that make up the map of regular, everyday living. 

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Breathing for Balance: Nadi Shodhana (Alternate Nostril)

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Breathing for Balance: Nadi Shodhana (Alternate Nostril)

Get grounded, clear out the clutter, and cultivate a sense of connection, balance, and harmony through this month's featured breathing technique: Nadi shodhana pranayama, also known as alternate nostril breathing.

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Yoga for Surfers: Easy + Effective Pre-Surf Shoulder Warmup

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Yoga for Surfers: Easy + Effective Pre-Surf Shoulder Warmup

I love this one because it’s quick, easy, and an effective way to mobilize the shoulders, fire up the core, and turn up body awareness. Helpful for surfing, before a workout, or to just begin your day! Grab a yoga strap or long-loop resistance band and check out this shoulder warmup.

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30min. MFR + Gentle Movement for When You're Surfed Out and Sore (Online!)

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30min. MFR + Gentle Movement for When You're Surfed Out and Sore (Online!)

Exactly like the title says, indulge in this 30-minute class that combines myofascial release (MFR) techniques with gentle movement & some mindful mobility work.

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Make a Wave: September Sessions for SurfAid Support

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Make a Wave: September Sessions for SurfAid Support

I’m joining the Make A Wave Challenge to help raise awareness and donations for the SurfAid programs that bring healthcare, clean drinking water, and food security to communities in remote surfing destinations.

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30min. Morning Mobility + Breath Work Flow (YouTube)

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30min. Morning Mobility + Breath Work Flow (YouTube)

Kickstart your morning with some feel-good mobility work paired with an invigorating-yet-grounding breathing practice, and notice how it carries you through the rest of your day. Wake up your body, warm up your joints, and get everything online and ready to support you!

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Breathing for Trust: Viloma Pranayama (Interrupted Breathing)

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Breathing for Trust: Viloma Pranayama (Interrupted Breathing)

Viloma pranayama is an interrupted breathing technique that teaches patience and encourages trust through the intentional interruption or pausing of the breath. This technique can also be helpful in expanding lung capacity.

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15min. Mindful Movement Break: MFR + Yoga using the Wall

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15min. Mindful Movement Break: MFR + Yoga using the Wall

A 15-minute, mindful movement break that incorporates myofascial release (MFR) with an accessible, standing ‘Sun Salutation’ flow using the support of a wall. This practice is great to use anytime, especially to help break up your work day. Enjoy!

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Breathing for Nourishment: 10min. Coherent Breathing

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Breathing for Nourishment: 10min. Coherent Breathing

This slow, deliberate, and rhythmic breathing is incredibly efficient at balancing and calming the nervous system, raising heart rate variability, decreasing blood pressure, and boosting mood all while nourishing our bodies, brains, organs, muscles, and cells.

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A Hint of Salt: Embodying Effortless Effort (Flow State)

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A Hint of Salt: Embodying Effortless Effort (Flow State)

In positive psychology, “flow state,” sometimes referred to as “being in the zone,” is defined as “the mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.” 

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Breathing for Focus: 2+1 Breath and 10-Count Breath Meditations

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Breathing for Focus: 2+1 Breath and 10-Count Breath Meditations

Breathing for focus. The one is less about control and more about mindfulness. Let’s explore two breath-counting meditations that can help you to cultivate a sense of presence, focus, and calm — strengthening your ability to be here now.

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30min. Yoga for Athletes: Active Recovery Flow

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30min. Yoga for Athletes: Active Recovery Flow

A 30-minute Active Recovery Yoga class designed to support the downshift into recovery mode. This class is nice to move through right after a workout, training session, or long surf. It could also be helpful post-run and for cyclists, mountain bikers, or anyone at the end of a long day.

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Breathing for Confidence: Bhramari Pranayama

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Breathing for Confidence: Bhramari Pranayama

Turn down the noise between your ears and turn up your capacity to self-regulate, re-align, and speak your truth through Bhramari pranayama, also known as humming bee breathing. This is one of my favorites because it’s simple, accessible, and very effective.

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Practice Notes: Tips + Techniques for Healthy, Happy Knees

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Practice Notes: Tips + Techniques for Healthy, Happy Knees

Healthy knees are crucial for our mobility as they help carry the weight of our body & also absorb shock from walking, running, jumping, and surfing. Check out my top tips for maintaining healthy, happy knees!

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Recovery Yoga: 3 Poses to Unravel Your Spine + Reset Your Posture

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Recovery Yoga: 3 Poses to Unravel Your Spine + Reset Your Posture

Long day? Say no more. Check out this Restorative Yoga sequence that uses just a blanket or towel, along with the support of your breath and the floor, to help unravel tension around the spine and reset your posture. Repeat this one regularly!

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Nourish Your Roots: MFR for the Feet

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Nourish Your Roots: MFR for the Feet

How often do you think about your feet?? Maybe some more than others, but let’s take a moment to focus on ‘em. After all, our feet help to ground us and carry us through the world. Check out my go-to sequence of grounding acupressure + MFR that helps to nourish those roots!