Hip Openers and Strengtheners

What Does ‘Hip Opener’ Mean?

1. Any stretch that lengthens any of the 22 muscles that cross the hip. For example, hamstring, inner thigh stretches, wide leg standing poses like warriors and lunges.

2. Anything that stretches the hamstrings, calves, and thighs. Also strengthens the thighs, knees, and ankles and stretches the back of the leg, the front thigh and groin.

But hips do not ‘open and close’ like a door. It is not about how wide we can spread our legs. Hips are ball and socket joints, which means they are able to move in a circle. So ‘opening our hips’ actually means creating mobility in all directions. Mobility is influenced by both:

1. Flexibility of the muscles, tendons and fascia in and around the joint. Yoga poses can, to some degree, increase this.

2. Skeletal differences. These are the non-negotiable limits to our range of motion in all poses. Bone will not move past bone, no matter how much yoga we do.

Why are tight hips so common? Partly due to our excessive sitting. Partly because our legs are always working to support our upper bodies and this constant effort can make hip muscles chronically tight.

Hips and Emotions

When the sympathetic nervous response is triggered, when we are angry, stressed, threatened, scared, or even surprised, we—often unconsciously—clench our jaw or fists and we mobilize our hips to take flight or fight. When these muscles are not then released the tension becomes habitual.

Stretching the hip muscles causes a release; and so pent-up emotions may resurface, suppressed memories may arise, unconscious tensions held may bubble up. All of which may result in emotion and even tears.

• Maha Sacral Mudra – activates breath in the pelvis, aids in emotional processing

• Second chakra, water element

Maha Sacral Mudra

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Highly Recommended Poses

Supine

1. 4 square stretch – can do pigeon instead

2. Supta baddha konasana – can do seated

3. Variations on cross twist (good for sciatica)

4. Happy baby pose

4 Square Stretch

Supta Baddha Konasana (Seated)

Happy Baby

Prone

1. Gentle Quad Stretch (one bent knee, lift foot

2. Frog legs, belly rest

Frog Legs

Seated – with enough height that knees are below hip bones

1. Cross legged, baddha konasana, firelog (can do on chair)

2. Garland Pose (squat)

3. Wide leg forward fold (can do supine or on wall wall)

Wide Leg Forward Fold (Seated)

Table

1. Wide leg child pose

2. Low lunge

Low Lunge

Standing

1. Warrior 2

Warrior 2

End with Hip Stabilizing (to breath)

1. Clam – 10 times each leg

2. Bridge – lift (not roll) 10 times

Clam

Bridge

Yoga Online Anniversary

 “Yoga does not just change the way we see things; it transforms the person who sees.”

― B.K.S Iyengar

It’s been well over a year since Covid-time began. We have adapted to the many ways our lives have been disrupted. We have survived!

Fortunately here at Healing Yoga with Karen we made a quick pivot to Online Yoga Classes in early April. Our classes have benefitted us all providing:

1. A safe yet challenging hatha yoga practice (on mat or chair)

2. Stress relieving practices to apply in our daily lives

3. A reliable structure in suddenly unstructured time.

4. Yoga Nidra, long guided mediations to deepen relaxation

5. A community of friends, old and new, who stay connected

6. Shared advice on healthy living

We have much to be thankful for. We committed ourselves to staying flexible, healthy and strong. And we will continue to do so.

See you on the mat and chair as we enter our 2nd year of Zoom Yoga. As opportunities to meet in the real world open again, we will still meet here, online, together. If you don’t yet come to our classes please consider joining us. After all:

Yoga for Managing Stress

A goal of yoga practice is to apply what we do ‘on the mat’ with what we do in our lives ‘off the mat’. A good opportunity to use our yoga skills in daily life is in managing stress. There’s no question we all have some stress in our lives, and now, in Covid-time, we all have more. We experience stress in various ways: physical (tension, headaches, bellyaches… ) emotional (moody, distracted, despondent… ) and mental (negative, circular and catastrophic thinking… ). How can yoga help?

Physically

Get grounded!

Sitting or lying down, take a few minutes to feel where your body is connected to the floor/bed/couch/chair. Notice the points of connection and release your weight into them (heels, thighs, buttocks, shoulder blades, back of the head)

Mentally

Observe Your thoughts but don’t engage with them.

Sitting or lying down, choose to be quiet and still. As thoughts or distractions come into your mind notice them but do not follow them.

For example, as you start to think about plans for dinner, label this a future thought and blow it away. It will come back again later—you can count on that!

Energetic

Use the breath as the bridge between mind and body.

Focus on conscious breathing by counting the breaths in and out. 4 counts to inhale and 4 counts to exhale. Mind is focused (1-2-3-4) and body relaxes.

Yoga for Sleep

Insomnia is a real physical and mental health problem and not to be underestimated. “Coronasomnia,” as some experts now call it, has created a huge new population of chronic insomniacs. The pandemic has heightened stress and upset routines. Days lack rhythm and social interaction. The future is uncertain; the end of the crisis indiscernible.

Amongst all the advice out there to address this issue one always stands out: exercise!

And in particular: yoga!

Research from The National Sleep Foundation—leading expert voice in the world of sleep science and health for nearly thirty years—claims: Yoga isn’t just beneficial for improving core strength, flexibility, and stress levels; it can also help you sleep better—When people who have insomnia perform yoga on a regular basis, they sleep for longer, fall asleep faster, and return to sleep more quickly if they wake up in the middle of the night.

And for the mind, “Mindfulness meditation evokes the relaxation response,” which is a deep physiological shift in the body that’s the opposite of the stress response. It helps you break the train of your everyday thoughts to evoke the relaxation response.

In addition to the well-documented, long list of causes of sleep disruption add these:

• You're a woman. Hormonal shifts

• You don't have a regular schedule.

• Aging - You're over age 60. Changes in sleep patterns.

• Changes in activity.

• Changes in health.

• More medications.

How can Yoga help?

The Practice:

Pranayama. So Hum.

1. Sit comfortably and breath through your nose.

2. In your mind, on the inhale say SO, and on the exhale say HUM. A Sanskrit mantra of presence: I am here.

3. Repeat for a while.

Asana sequence:

1. Seated on mat or chair

   • Head rolls, Namaste hands, nose to hands, open between shoulder blades, lengthen back neck, one leg extends to side, other bent into thigh

   • Soft overhead stretch

   • Then head to knee pose (very soft)

   • Then arm stretch to opposite side and toe points

2. Wide-Knee Child's Pose (Balasana)

   • This resting pose provides a sense of calm and stability

3. Legs Up The Wall Pose (Viparita Karani)

   • Hands to belly, feel the breath

4. Reclining Bound Angle (Supta Baddha Konasana)

   • Pillow under head, knees in circles, cross twists

5. Corpse Pose (Savasana)

Research into Yoga and Sleep

• Impact of long term Yoga practice on sleep quality and quality of life in the elderly

• Yoga Can Help with Insomnia

• Can't Sleep? Try These Evidence-Based, Drug-Free Techniques 

• Relaxing music and images 

• Progressive Relaxation as an Insomnia Aid

• 5 Minute Guided Meditation for Sleep 1 

• 5 Minute Guided Meditation for Sleep 2

• Hyperarousal 

Yoga for Wrists

A common complaint in yoga class is wrist pain and/or weakness.

Why? 

We may experience wrist pain because of repetitive or sustained stress on the wrists in table, plank and downward dog poses. The wrist joints are carrying more weight than they are prepared for.

As we advance in yoga practice, we are strengthening the arm muscles, which will reduce discomfort in the wrists by taking the weight off them. We are also developing skill at positioning, which shifts weight-bearing to stronger areas of the body. 

What to do?

As that process evolves, here are some suggestions to ease wrist stress, discomfort or pain:

1. Warm up wrists before putting weight on them (like circling, and stretching)

2. Strengthen the muscles around and above the wrists (especially biceps)

3. Distribute weight on all parts of the hands, not just heel or fingers.

4. Spread the fingers and grip the floor.

5. and (of course) strengthen the core so you are exerting less weight downwards on the wrists.

For example?

Techniques to Support the Wrists in Downward Dog:

Modify the pose: It is always an option to go onto the elbows instead of the hands. You can use a block to change angle of the wrist.

1. Press into the inner corners of your hands – the space between the thumb and index finger. This allows the meat of the hand to bear the weight and direct the pressure into the arms instead of solely into the wrist joints.

2. Engage your legs so that less of your body weight is shifted into your hands. Work to actively shift your hips up and back as you press your feet firmly downwards. 

3. Externally rotate your upper arm bones, plugging the shoulders down the back. This causes more strength to come from the back, again taking the pressure out of your hands.

4. Gently lift the palms of your hands, pressing into your finger pads. This can be challenging at first but practicing it consistently will lead you to build strength in your fingers.

5. Go for a thicker mat. Taking the time to invest in a quality mat with good padding will do wonders not only for your wrists, but the rest of your body, especially the knees.

Introduction to the Chakras

Sometimes, in class, we focus our practice on the 1st five chakras. The intention is to deepen our understanding of this more subtle aspect of yoga, and incorporate that learning into our regular practice.

Traditionally, Indians saw the body as containing seven main chakras, arranged vertically from the base of the spine to the top of the head. Chakra is the Sanskrit word for wheel, and these "wheels" were thought of as spinning vortexes of energy.

Each chakra is associated with particular functions within the body and with specific life issues and the way we handle them, both inside ourselves and in our interactions with the world.

Through external situations and internal habits, such as long-held physical tension and limiting self-concepts, a chakra can become either deficient or excessive—and therefore imbalanced. We aim to balance these energies with asana (poses), pranayama (breathing), mudra (hand and body gestures) and guided meditation.

Muladhara Chakra (Root)

This energy vortex is involved in tending to our survival needs, establishing a sense of groundedness.

Colour: red

Element: earth

Physical body: base of torso, legs and feet

Asana: warriors, supine leg exercises

Pranayama: extended exhalations

Adhi Mudra

Bhu Mudra

Svadisthana Chakra (Pelvis)

This energy vortex is involved in emotional and sensual movement in our life, opening to pleasure, and learning how to "go with the flow."

Colour: orange

Element: water

Physical body: hips, sacrum, lower back, genitals,bladder, and kidneys

Asana: flowing movements, cat/cow, hip openers

Pranayama: Abdominal breathing, Nadhi Shodhana

Mudra: Shankha  and Jala

Jala Mudra

Manipura Chakra (Solar Plexus)

This energy vortex is our fiery inner sun,  involved in self-esteem, and the power of transformation.  It  supports us in overcoming inertia, allows us to take risks, assert our will, and assume responsibility for our life.

Colour: yellow

Element: fire

Physical body: solar plexus, navel, and the digestive system

Asana: sun salutations, plank, other challenging poses

Pranayama: Anuloma Krama –  inhale in 3 , hold, exhale smoothly. Viloma Krama - inhale smoothly, hold, exhale in 3

Mudra: Matangi  and Brahma  

Matangi Mudra

brahma Mudra

Anahata Chakra (Heart)

This energy vortex is the  balance point, integrating our physical self (the lower three chakras) with our subtle self (the upper three chakras). Through the heart chakra, we open to and connect with harmony and peace.

Colour: emerald green

Element: air

Physical body: heart and lungs

Asana: heart openers, gentle back bends

Pranayama: SO HUM. I am.

Mudra: anjeli and kapota

anjelai mudra

Kapota Mudra

Vishuddha Chakra (Throat)

This energy vortex is about communication and creativity. It is the bridge between the third eye (wisdom) and the heart (love).

 Colour: sky blue

Element: air

Physical body: neck, throat, jaw, and mouth

Asana: back bends, lion, breath of joy

Pranayama: ujjayi

Mudra: kali and garuda     

garuda mudra

Gentle Home Practice

This should take 20-30 minutes. Of course you can shorten or lengthen it to fit the time available.

Pranayama – equal turning breath.

Seated comfortably on floor or chair. Take several breaths, counting in for 4 and out for 4, then adding short pause at the top of the inhalation and bottom of the exhalation. Repeat for a few minutes.

Seated Warm ups on floor or in chair:

·      Inhaling arms up, exhaling arms down 4 times

·      Side stretch

·      Twist to each side (hold 5 breaths)

·      Extend all fingers out (inhalation) and make fist (exhalation) 10 times

·      Stretch and separate toes 10 times

·      Joint rotation: ankles, knees, hips (circles) then wrists, elbows, shoulders (circles)

Table Warm ups: (optional, can skip it if knees or hips object)

·      Cat/cow (round back with exhalation, flatten with inhalation)

·      Child’s pose

Standing poses

·      Mountain, stand tall and line up the joints, tighten and release 3 times

·      Balance – stand on one foot and just lift the other off the floor. Remember to find gaze point for eyes, and engage abdominal muscles Hold for 5 breaths. Switch sides.

·      Forward roll down (exhaling) and up (inhaling)

·      Warrior 2 (wide stance, one foot points away and that knee bends, the other points forward and that leg straightens. Hold for 3 breaths each side

Lying on back or sitting on chair

·      cross over twist (Knees drop one way, head and arms go the other) Hold 5 breaths each side

·      bridge, feet on floor, tilt pelvis and roll up (inhaling) and down (exhaling) 3 times

Relaxation – rest for a few minutes, focusing on breathing and not thinking

Improve Your Balance

Adapted from Body Harmonics Shoptalk Oct 2. 2019

Aging well strategies

By now we have all gotten the message that an active lifestyle is critical to healthy aging.

The World Health Organization defines it as “. . . the process of developing and maintaining the functional ability that enables wellbeing in older age.”

 We all know it is most important NOT TO FALL!!

According to a recent report from the  NCOA (National Council on Aging):

Falls remain the leading cause of injury-related hospitalizations among Canadian seniors, and between 20% and 30% of seniors fall each year. Falls and associated outcomes not only harm the injured individuals but also affect family, friends, care providers and the health care system.

 . . . . Healthy aging is about creating conditions for individuals to make choices and engage in behaviours that prevent falls.

We need to do more than just modify our exercise routines to include balances, although that is an excellent start. We need to incorporate Fall Prevention Strategies into our daily routines.

 Fall Prevention Strategies involve conditioning of various body systems including the sensorimotor (the process of receiving sensory messages through our bodies and the environment and then producing a response), the vestibular (provides the sense of balance and spatial orientation) and the visual systems.  All three are involved with maintaining equilibrium.

 These systems can be conditioned by changing the environment or sensory input to challenge the body and the mind, for example altering the body position, closing one or both eyes and using different surfaces (soft, spongy, stable or unstable).

 Try this exercise:

1.     Sit on a chair and do arm movements.

2.     Sit on a thick cushion on a chair and do arm movements.

3.     Do the same with your eyes closed.

4.     Do the same while turning your body to one side.

These systems can also be conditioned by increasing mobility for the feet and ankles.

The ability to sway on your feet is referred to as the stability limit. Standing upright, and aligning the body with the feet allows you to sway forward and backward, side to side, before the need to take a step. The risk of falling increases with reduced stability limits. This happens with age as the ankle muscles weaken and ankles have reduced range of movement.

Try these exercises to strengthen ankles and increase range of motion:

1.     Wiggle toes in as many directions as possible.

2.     Point and flex the feet.

3.     Draw circles with the feet.

4.     Draw the alphabet with the feet.

5.     Squat and rise, bending at the ankles.

Summer Gentle Yoga Home Practice

Summer 2017 Home Practice Suggestions

This can take 10-30 minutes. You can shorten or lengthen it to fit the time available. You can select ‘sections’ of the practice to make each yoga practice what you want it to be, each time.  You can also just lie on your mat and breathe.

First just find a place in your home to lay out your mat and leave it there. You may find it entices you to lie down on it now and then, and then . . .See what happens.

1.    Knees bent and feet on the mat, move your body to the breath, tilting on exhale and gently arching the back on inhale – undulatating pelvic tilts.  You might add rasing and lowering the arms. You might add lifting the upper body and head to look between the knees on the exhalations

2.    Hips. Bring one bent knee towards the shoulder and draw it close,  to open SI joint. Circle the leg in its socket. Draw it across to opposite side for cross twist.  Stretch leg to ceiling and flex the foot to stretch back of the leg. Lower straight leg down and repeat on other leg.

3.    Seated stretches: Raise and lower arms with the breath. Add a side stretch. Add a gentle twist: one hand on opposite thigh and twist towards it.

4. Table: cat/cow, hip swings, ½ plank to open child’s pose. Move your spine all around.

5.   Back bend: from a ½ plank (knees on the mat and hips low) roll onto the belly and lift upper body to baby cobra.

7.     Standing: slow ½ Sun Salutations. Raise arms over head, lift chest for small back bend, forward bend, stretch back and hamstrings, forward bend, rise.

8.    Supine (lying on the back): full body stretch. Bridge.

Yoga for a Sore Neck

One of the most common discomforts that present at our yoga classes is a stiff and sore neck.

Why do our necks get sore? Think of the hard work they do ALL DAY LONG – holding up our heavy heads. Stress, poor posture, accidents, and long-stored physiological tension can all contribute to a mild stiff neck or even a full-blown muscle spasm. Add to this the hours we spend sitting in front of our computers and hunched over our digital devices. The repetitive movement patterns these demand also cause neck and shoulder strain.

Yoga can help with all that! Learning to move in ways that realign our posture helps release that tension and promotes more functional movement patterns. And simple stretches open up the constricted areas so energy flows freely.

Two common sense daily actions will help keep the neck muscles supple and relaxed so the tension doesn’t build up leading to a SORE NECK CRISIS.

1.    Stand and sit up straight. Good posture and proper alignment prevent a host of musculoskeletal and energetic issues that rounded shoulders, slumped spine, and over extended neck cause.

2.    Move your neck through its full range of motion every day. The muscles, bones, and connective tissue in our necks want to move and remain flexible as we age. The simple act of moving our neck forward and back, side to side, and in circles gives this important part of our body the attention and love it needs. 

Movements that reduce neck muscle tension are simple:

1.    Move the head in all 6 directions slowly, and with conscious breathing:

-       nodding NO (looking over each shoulder)

-       nodding YES (following chin to the chest and to the sky)

-       nodding MAYBE (each ear tipped down to its shoulder)

2.    Shoulder rolls, forward and back

3.    Shoulder see-saw - inhale,  raise your right shoulder as high as you can, while lowering your left. When exhaling, lower your right shoulder and raise your left. Coordinate your shoulder shrugs with your inhale and exhale for up to two minutes.

Asana (yoga poses) that improve posture and alignment feel good to do and have lasting positive effects:

1. Bitilasana (Cow Pose) and Marjariasana (Cat Pose):

Cow-Cat pose is a gentle up-and-down flowing posture that brings flexibility to the entire spine. It stretches and lengthens the back torso and neck. It’s a wonderful and easy movement to open and create space through the entire neck. 

2. Balasana: Child’s pose is a deeply restorative pose that can be very relaxing for the neck and back. It can also help to reduce stress, anxiety, and mental tension.

3. Ardha Matsyendrasana

 The seated twist is a wonderful pose to bring flexibility to the entire spinal column. It provides an inner massage to the abdominal organs and encourages side-to-side flexibility of the neck.

4. Arm Across Chest Pose

Sit comfortably on the floor or on a chair with your spine straight, neck elongated, and shoulders in a relaxed position. Reach the right arm out so it is at shoulder height and bring it across the chest toward the left side of your body. Turn your gaze to look over your right shoulder. This pose will stretch the neck and back of the shoulders. Hold for approximately 8-10 breaths then switch sides.

4.    Viparita Karani (Legs Against the Wall Pose)

These movements and poses will help avoid a sore neck by keeping the neck muscles toned and relaxed, or manage a stiff or sore neck should it occur.  So consider incorporating them into your life – and gaze around your world in comfort.

 

Yoga for the Eyes

Watching, reading, scanning, searching, gazing . . . our eyes are working hard, all our waking hours. The muscles around them get tired and strained. Yoga can help.

Here are some exercises to strengthen eye muscles and relieve eye strain.

They can be done anywhere, any time and only take a few moments.

1.     Close your eyes as tightly as possible for 5 seconds. Open them and close them again. Repeat 6 times.

2.     Shut your eyes and roll your eyeballs around for a minute.

3.     Palming: rub your hands together and place them over your closed eyes. Give your eyes the occasional darkness they need to rejuvenate. Can be done anytime the eyes feel tired and in need of a break.

4.     Imagine a huge clock in front of you. Gaze up at number 12 for around 10 seconds. Then down to 6. Alternate looking at 12 and 6 rapidly several times. Then do the same with numbers 3 and 9. Then move them diagonally from 2 to 7, and 10 to 4.

5.     Sambhavi mudra: Look up to the 3rd eye (middle of the eyebrows). Then move your gaze down towards your nose. Hold for a few seconds there.

6.     Imagine an infinity sign or horizontal figure eight in front of you. Trace the eight with only your eyes slowly, about ten times, without moving your head. Blink between repetitions.

Be kind to your eyes.

1.     If you spend long times in front of a screen give your eyes a 2 minute break every half hour. Getting up and moving around will rest your eyes, and feel good for your whole body

2.     Exercising your body reduces pressure on the eyes so keep exercising.

3.     Make a conscious effort to blink more to lubricate your eyes.

4.     Dim the lights to reduce eye strain, including on your computer screen.

5.     Massage your eyes. It relieves tension or stress because it helps stimulate increased blood flow to targeted areas. Begin by gently massaging your upper eyelids for 10 seconds. Then, gently massage your lower eyelids.

Yoga for Osteoporosis

Yoga for Osteoporosis and osteopenia

 Osteoporosis is a disorder that thins and weakens bones, making them more porous.  Osteopenia, or low bone density, is a precursor to osteoporosis and puts one at an increased risk of fracture.

Boning Up:  The skeleton is very much alive, constantly breaking down and renewing itself in a two-step process called bone remodeling. The rate at which bone remodeling happens is affected by how much calcium is stored in the bones and introduced in the diet, as well as by three catalysts (vitamin D, hormones, and exercise) that determine how effectively the body uses calcium to build new bone and prevent bone loss through resorption. Osteoporosis results from an imbalance in remodeling—where too much old bone is broken down and removed, or too little new bone is formed, or both.

Maintenance Plan:  Peak bone mass is achieved by age 20. After about age 40, bone’s withdrawal period starts, and less bone is replaced during remodeling. For women, a drop in estrogen at the time of menopause leads to a more rapid and significant loss of bone mass.  Hormone replacement therapy was used in the past to strengthen bones and reduce fracture risk in postmenopausal women but was subsequently shown to significantly increased the risk of breast cancer and stroke.  But you can strengthen the bone mass you already have by:

1.    adding Vitamin D

2.    aerobic exercising, especially progressive-resistance exercise [such as jogging, jumping, or walking], where you move your body or a weight against gravity while you remain upright

3.    yoga,  specifically weight-bearing postures

 Yoga Practice for Osteoporosis

 DO Include weight bearing poses like table and plank, or half plank:

Chaturanga Dandasana and Extended Catcan also help strengthen bone.

Recognize the stress response from any health challenge and practice savasana, pranayama and meditation. These practices can shift the balance in the autonomic nervous system which in turn can promote. a better ratio of old bone being broken down and new bone being built. They also increase balance, reduce the fear of falling, and elevate mood, which research demonstrates are key for maintaining bone health.

Pranayama: Sitali (straw) Open the mouth and form the lips into an “O.” Inhale deeply across the tongue and into the mouth as if drinking through a straw. Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand. Withdraw the tongue and close the mouth, exhaling completely through the nostrils. Continue doing sitali for 2 to 3 minutes.

Mudra: Rupa, gesture for osteoporosis and health of the skeletal system (see attached)

DO WITH CAUTION:

1.    Cat-Cow Pose, which can cause tiny fractures in the spine.  Also use caution and modification with other back bends.

2. Twists could also cause tiny fractures but are the best way  to strengthen the anterior part of the vertebral body.

DON’T

It is important to maintain a neutral spine. Poses which put pressure on the neck, or the spine is in strong flexion or extension should be avoided. These include headstand, plough and shoulder stand.  Sun salutations should be done with bent knees and a long spine.

 Suggested Practice for osteoporosis and osteopenia: To build bone strength see http://www.yogajournal.com/article/practice-section/standing-strong/

Keeping Hands and Fingers Strong and Flexible

Well functioning hands are a vital part of overall health and well being. As we age, however, hand function can decrease due to structural changes in joints, muscle, tendon, bone, nerve and receptors, blood supply and skin. Osteoporosis and osteoarthritis, the ‘wear and tear’ common conditions in older people, cancause further challenges in comfort, strength and mobility.

Well chosen and regularly practiced exercises will help maintain functionality in the hands and fingers. Thumbs, in particular, will benefit from regular, fluid movements to avoid stiffness, which can interfere with daily activities. You might try these:

1. Simple -  stretch the hand and make a fist. Alternate several times with each hand

2.  Thumb cross

Start with hand in open position and fingers straight. Then bend the thumb and reach it across the palm to touch base of the baby finger. If you can’t reach all the way go as far as you can.  Return thumb to starting position and repeat several times with each hand.

3. Finger dexterity

Start with hand in open position and fingers straight. Move the thumb across, holding down fingers as you stretch 1, 2, 3 and 4. Then reverse, extending 4, 3, 2 and 1. Repeat on both hands.

4. Rest hand on a flat surface, palm down. Move thumb away from the other fingers. Move index finger toward the thumb, followed by the other fingers one at a time. Repeat several times with each hand.

Reference:

http://www.mayoclinic.org/arthritis/sls

http://www.thephysiocompany.com/

http://biomedgerontology.oxfordjournals.org/

Yoga for Gardeners

Yoga and Gardening.

Connecting to the earth, nurturing growth, creating beauty.

Digging, planting, weeding, hauling bags of soil, reaching, bending, mowing, raking, tying,. . . . . the unparalleled ecstasy and agony of gardening.

For many of us gardening is a pleasure. It can also be the cause of sore backs, creaky knees and stiff joints. If there is one common factor that results in gardening aches and pains it is Alignment – twisting, pulling and pushing, and bending all cause shifts in the body which can stress joints and strain muscles. 

How can yoga help? Some gentle yoga poses can reduce or eliminate discomfort before, during and after your time in the garden.

 Before you start working in the garden prepare your body:

- stretch your lower  back  (Apanasana) Knees towards chest, squeezing and rocking.

-   create flexibility in your spine (Bitilasana) Cat-Cow pose

- stretch the inner thighs and open the hips. (Baddha Konasana) Tailer sit.

While gardening choose your stances carefully:

- when weeding try a wide leg forward bend (Prasarita Padottanasana) Remember to keep knees soft and back straight.

-  when planting try a squat (Malasana) If your knees are good this is much better than leaning over. If your knees are cranky better to sit on a low stool.

- when heavy lifting, if you can’t delegate to a younger stronger person,  face the load straight on, bend your knees and avoid the ‘lift and twist”

 After you’re done, re-align and relax:

- gentle backbending to counteract all that forward bending.

- gentle forward bend to lengthen the spine (Yoga Mudra)

- realign the whole skeletal system with Legs Up the Wall (Viparata Karani)

And throughout your gardening session remember to breath slowly and deeply, smell the flowers, look around and enjoy the beauty you are creating..

Koshas - why know about them?

What are the Koshas and why do we want to understand them?

 Introduction to the koshas:

The Koshas give us a map of ourselves – layers of the self, like an onion, starting at the outermost layer of skin to the deep spiritual core. Understanding the koshas is a useful tool for deepening yoga practice and awareness of self in all aspects of life. Think of the Koshas as a series of Russian nesting dolls, each embedded within the others.

 Much like the chakra system, the koshas each have their own physiological function and psychology.

 Kosha perspective allow us to bring body, breath, mind, wisdom and spirit into harmony. We all experience this – when we feel stressed our  muscles tighten, breathing is shallow, thoughts and emotions are agitated, joy feels far away. When our systems are in harmony the body is comfortable, breathing is smooth and deep, thoughts and emotions are positive and calm, all seems ‘right’ with our world.

1. Annamaya kosha 

The first layer of the koshas represents the physical body, When we touch or move our body, we engage with annamayakosha. This layer might be where we spend the most time hanging out, locked in our physical senses.

 2. Pranamaya kosha 

 The second layer represents the energetic body: the circulatory system for prana, or “’life force’.  It includes the movement of breath through the respiratory system.  When we breathe deeply, feel surges of energy thoughout the body and co-ordinate movement with breathing we engage with pranamayakosha.

 3. Manomaya kosha 

The third layer takes us into the deep recesses of the mind, emotions and nervous system. In this layer we move from physical feeling and rhythm to emotional feeling.  Manomayakosha  expresses itself as waves of thought or awareness. When we sit in stillness and become aware of thoughts and emotions we engage with manomayakosha.  

 4. Vijanamaya kosha 

 In the fourth kosha we develop awareness, insight and consciousness. We recognize underlying beliefs and patterns and access wisdom or insight about our life journey. When we choose to feel or act with intention we engage with vijanamayakosha.

 5. Anandamaya kosha 

 The fifth and last kosha is our spiritual body. We move from conscious awareness into pure and radiant bliss. Within the anadamayakosha we experience ourselves as being part of all things, including the divine.

 Yoga helps us create a path to the deeper, subtle kosha layers, so they’re easier to access. Asana, physical practice prepares the outer body. Pranayama, conscious breathing, connects us to the energetic body. Yogic philosophy provides the tools for bringing awareness to our thoughts and emotions, values and inner wisdom so we can embody and radiate health and bliss. 

 (thank you to Shiva Rea http://www.yogajournal.com/article/yoga-101/you-are-here/  and Joseph Lepage https://iytyogatherapy.com for clarification)

Why practice yoga, and why we don’t.

We all know that yoga is good for us. Our friends, health care providers, magazines and kids tell us regularly.  We know it builds strength and balance. It increases our mobility, and improves our breathing. Not only all this, but yoga just make us feel good: calm, grounded, happy.

Yet we come up with lots of reasons not to: not to go to yoga class and not to roll out our mat and get on it at home. The 3 most common objections are time, money, and ability.

 “I’d love to do yoga but I don’t have time.”  Ask yourself : Are you a morning or evening person?  Do you live in the city? Can you walk or drive? Yoga centres offer classes from 6 am to evening to suit any time preferences. If you are up early in the morning or late in the evening you can make time for yoga. It can be a full 90 minute class or as little as a 10 minute home practice.

 “I just can’t afford it”. Ask yourself: Can you afford coffee, wine, clothing, gas, music . . . Yoga classes are available online, videos can be borrowed from the library, classes are held at community centres (free or low cost) at Yoga centres (class packages available), small groups or personalized one to one.  In other words, from free to costly. What is the cost of chiropractic,  physiotherapy, prescription drugs, medical procedures and recovery? Can you afford not to become and stay healthy with no added costs or side effects?

 “It’s not for me. I’m not flexible.” Or I’m too old, too heavy, too out of shape. Or it’s too slow and boring.Or I have a bad knee, hip, shoulder, or back.  Ask yourself : What are your yoga models? Do you picture the young, slim, flexible, spandex wearing gals from the media? They are just the poster people for the yoga industry. The fact is – Yoga is for everyone –

Choose the right teacher and class, start at the right level, modify to meet your personal needs and yoga can help you be comfortable in your own body and move you into a healthier state of being.

 In the words Judith Hanson Lasater (Ph.D., Physical Therapist, yoga teacher and one of the founders of Yoga Journal magazine):

“People often ask me, is it necessary to practice yoga every day? I tell them, 'No, not at all. Just practice on the days you want to feel good!”

Yoga for Winter Walking Tension

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It’s been cold, warmer, colder, mild, freezing. We’ve had rain, freezing rain, sleet, hard snow, soft snow.  That means the ground is wet, icy, obstructed, dry,  (did I already say icy?) We watch our feet and anticipate the unexpected. That means our shoulders are hunched, our footing is cautious, our spines are rigid, our necks are stiff.

When we get indoors we are tight and tense and that’s not good! What to do? Easy to say “just relax” but how to do that?! Try these 3 simple moves to get grounded, loosen up those clenched muscles and let the energy flow your body again.  

Neck Tilt - Sit tall with your shoulders down. Tilt your head to the right side. Elongate your neck into the space to your right rather than aiming ear to shoulder. The opposite shoulder and side of the neck will lengthen as well. Hold for 3 breaths. Repeat on the other side.

Yoga mudra – Standing or seated on chair: link fingers behind your back (or, if that is too far to reach, hold opposite wrist or thumb). Squeeze shoulder blades closer together and lift chest. Then forward bend and raise arms behind you just as far as they go – don’t force it.

Child's Pose – From hands and knees push back, moving buttocks towards the heels. Arms stretch out front, back lengthens. Chin drops so back of the neck elongates and forehead comes to the floor.  Ahh!