Monthly Archives: October 2016

Yoga Backbend Fixes

This morning I recorded the discussion before class to share with all of you, along with a follow up video after class.

Part 1 offers a brief overview of areas that may be limiting your ability to backbend in a yoga posture. If you find it difficult to open into various backbends, there are a couple key areas to understand and address before getting too detailed or fancy. Sort of eliminating the obvious things first.

In part 2, I give these three “fixes” that can really help your backbends flourish and get past plateus.  Give them a go and see how you progress over the next 2-4 weeks.  If you don’t see progress, feel free to contact me to see how I may be able to help.



Chris Roche Wellness Survey

Dear Friends,

I would be most grateful if you could take just a few moments of your time to click the “TAKE SURVEY” text below and complete an eight question survey for me.  Your responses are anonymous, so feel free to offer your constructive feedback as well.

The purpose of the survey is to help me better serve you and your wellness needs.  The survey is short and should take you five minutes, or less, to complete.  Your feedback will be invaluable to me and the direction I take going forward, as I have several projects in the works.

My goal is 100% to serve you and bring you the teaching and content you want and deserve.

Thank you for your ongoing support and for completing the survey!

In Strength & Stillness,



Tis the Season

For allergies…

Many of us here in the Mid-West suffer from seasonal related allergies and turn to over-the-counter medicines or prescription medications to offer relief. However, there are several practices and tools you can employ to help reduce the symptoms of seasonal allergies, or in many cases, avoid them all together. The following tips have helped many of my students overcome serious seasonal allergy issues and I’m confident they will help you as well. If you don’t suffer from allergies, read on and incorporate these practices for overall wellness!

Allergens trigger inflammation in the body. If you already have elevated levels of inflammation from training and dietary sources, you are more prone to seasonal allergies. Additionally, if your immune system is deficient, you will not be able to naturally defend against the allergens present. Therefore, it is crucial to keep your immunity strong and inflammation low. Here are a few basics:

  • Clean up your diet – a diet that is high in starchy carbohydrates, especially grain-based carbs and sugar promotes inflammation. Wheat is a major culprit and should be avoided by seasonal allergy sufferers (or, in my opinion, minimized or avoided all together). I also suggest keeping diary to a minimum if you suffer from seasonal allergies as milk can compound the problem of excess mucus and inflammation.
  • Fish Oil – Omega 3 fish oil has many health benefits, including strong anti-inflammatory properties. I suggest taking 3-5 grams of high quality Omega 3 fish oil on a daily basis.
  • Train smart, rest well – Recovery and knowing when to back off are essential to avoiding the pitfalls of over training syndrome (aka under-resting). One of the many side effects of inadequate rest and recovery is inflammation. Include silent time and meditation into your weekly practice along with self-care and intelligent training to avoid unnecessary inflammation.
  • Green and/or White Tea – Both green and white tea are high in antioxidants which support immune function and good health. I suggest drinking at least 2 cups per day.  My personal favorite and go-to is “Fortune Delight” tea from Sunrider.  Let me know if you would like to order through me, as it’s only available online.

And, of course, I had to add my “secret weapon” for keeping the sinuses clear at all times, regardless of the season, yet it’s also a powerful tool in the seasonal allergy fight…  The neti pot.  Well, it’s not such a secret anymore, thanks to the likes of Dr. Oz, WebMD, and other mainstream health sources.  Just a few short years ago if you mentioned the neti pot people looked at you like you had two heads. If you told them what it was and what you did with it, they ran the other way.

Looking much like a genie bottle, you simply add a mixture of warm water and sea salt, lean over the sink, insert the spout into your nostril, tilt your head to the side and pour. Allow the water to run into one nostril and out the other. It takes some practice and getting used to, but once you get the hang of it you will quickly see the value of doing the neti pot on a daily basis.

The mysitcal Neti Pot. Get one, rub the side, and make a wish for clear sinuses and allergy relief.  If that doesn’t work, check out my YouTube video below, use it, and see what happens.

The neti pot is a practice that stems from yoga and Ayurvedic medicine and has been used for countless years by yogis to keep the nostrils and sinuses clear and healthy. For the yogi, this enhances the practice of pranayama (breath work) and the ability for one to uptake Prana (Prana, as in life force, not the apparel company).

As foriegn and weird as using a neti pot may seem, it’s a simple, drug-free way to flush allergens from the nostrils. Additionally, the high sodium content solution works to kill viruses and dry up mucus (lovely, right?).  Many of my students have found total relief from allergies by simply using the neti pot on a daily basis.  I also recommend using the neti if you are processing a cold or sinus infection.

Even if you don’t suffer from seasonal allergies, I recommend using the neti pot year-round. Daily, we pick up dirt and debris from the environment. I find the use of a neti pot highly beneficial after a long trail run, after mowing the lawn, or after being outside for a long period of time where I am exposed to airborne partials. Along with keeping dust, pollution, and allergens out of the nostrils, keeping the breathing passages clear and healthy enhances nasal breathing during training sessions (running, gym workouts, yoga, meditation, et al.) which is vital to performance and longevity.

There was a time when you could only find a neti pot at a yoga studio, or perhaps a real-deal health food store. These days you can find them at just about any pharmacy.  I’ve recently seen them in Kroger, Marsh, CVS, and Walgreen’s, so there is no excuse for you to not have one and get started using it today!

Let me know if you have questions!

In Strength and Stillness,


Sneak Peak!

This past year has been a series of changes and challenges… and that is putting it mildly.  I plan to share more on that in an upcoming blog post.  Suffice it to say, I’m feeling a lot like the proverbial phoenix rising from the ashes.  And with that, my creativity and passion for teaching yoga and wellness coaching is coming back with a renewed strength, direction and focus.

Please check out this short YouTube video to hear a little of what I have in the works and a reminder about this weekends Holliday Park Adventure and the 40 Days of Social Media challenge I’m currently doing.

Thanks for the ongoing support and for being a part of this community.  My intention for 2017 is to be of service and to give back to a community that has given so much to me in terms of learning, fellowship, support and livelihood.

I want to offer a (long overdue) public “thank you” and shout out to my friend, Shannon Dakin, for the awesome logo.  She made the original version a while back and recently added the word “wellness”.  I couldn’t be more pleased with how it’s turned out and what it represents to me.  Thanks, Shan!  You are the best!

Blessings and Namaste,

Holliday Park Adventure Reminder


Know what’s missing from this picutre?  You!  Join us THIS Sunday for our next adventure!

Wanna play? This time we will be doing a “workout” that centers on natural movements, working out in nature, and using your environment as your “gym”. The session is based on a training system known as “MovNat” (I’m a Level 1 Trainer).

All levels are welcome as everything can be scaled to suit all abilities and any challenges you may be working through.

After our MovNat session, we will do an hour of yoga in the park. Bring a mat, water and any snacks you may want.

Meet at the park nature center and be ready to roll promptly at 1:00.

In the event of rain, we will meet at Nourish Yoga for a 2 hour yoga practice.

Cost = $20

If you don’t want to participate in the workout, by all means just join us for the yoga session which will start around 2:00pm.

Feel free to share and pass along to your friends!

Please let me know if you plan to attend and if you have any questions! I hope to see you there!  Email –  Call or text:  317-775-9211

See you there!