Yoga Teachers Shouldn't Push Themselves

This article illustrates the importance of listening to your body and

knowing your limits. 

Even as a yoga instructor, I have learned to walk my classes through long holds and hard positions without pushing myself too far. This is important because everyone needs to understand that pushing yourself too far or moving into a pose that isn't good for your body is harmful.

Yoga Teaches Risk Serious Hip Problems: BBC

Yoga is for Everyone

I believe that yoga is for everyone.  It's just a matter of finding the right class and the right practice that works.

• Are you a beginner?  Start with Gentle Yoga.
• Are you wanting to relax ?  Take a restorative class.
• Are you unable to get down on the mat?  Find a chair yoga class.
• Do you want to work your muscles and get your heart rate up?  Vinyasa Flow classes might work best for you.

Here is a Gentle Yoga class you can try.... see how it feels.

Even a vinyasa class has a variety of styles and it's finding one that works for you. Some classes hold poses longer which is associated with Hatha Yoga. Some instructors like to move through poses quickly and some instructors hold nice long poses.  A good instructor will give you options and make you feel welcome no matter what level you are.

Finding the Right Instructor:  The right instructor for you, helps you feel welcome in their class by giving you levels until you find what works best for you.  The instructor should encourage you to listen to your body and not to compare yourself with the other people in the class. The instructor should demonstrate poses when needed and verbally direct you what to do to reduce confusion for newbies. The important thing is finding a class where you can push yourself, and also where you can relax if you need to when your body needs to relax.
May you find joy in your yoga journey.

Angie

7 Ways Meditation Can Change the Brain!

Here's a great article on how meditation can help improve the brain! 

1- Meditation Helps Preserve the Aging Brain

2- Meditation Reduces Activity in the Brain’s “Me Center"

3- Meditation Reduces Anxiety — and Social Anxiety

4- Meditation Can Help with Addiction

.....Read this article for more...

https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#ea6543414658

Breathing Techniques

Here are some great articles on breathing exercises that might be helpful. There are a variety of different types of breathing exercises. There are different purposes for each different exercise.  Here are a few reasons we do some of the breathing exercises...

Inhale for 4 counts through the nose. - Exhale for 6 counts through the nose. 
(A reason why we breathe out through the nose is to warm up the body for our yoga practice)

Inhale for 4 counts through the nose. - Exhale for 4 counts out through the mouth.
(A reason why we exhale out through our nose is to release the heat in our body and allow a quick exhale.)

https://greatist.com/happiness/breathing-exercises-relax
http://www.webmd.com/balance/stress-management/tc/stress-management-breathing-exercises-topic-overview#1
https://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html

Deep Breathing Keeps Us Calm

Deep Breathing Keep Us Calm according to a new Stanford Research Study

Now scientists at Stanford University may have uncovered for the first time why taking deep breaths can be so calming. The research, on a tiny group of neurons deep within the brains of mice, also underscores just how intricate and pervasive the links are within our body between breathing, thinking, behaving and feeling.

Adaptive Yoga Stretching Routine for Wheelchairs!

Seated In Wheelchair Position

Step 1: Seated Meditation (Lena likes to do duck faces:)
Step 2: Neck Stretches (hold forward, roll neck side to side)

Step 3: Arm Stretches & Exercises

Step 4: Lower back stretch (lean forward)
Step 5: Leg Stretches










On Floor: Seated Position

Step 6: Forward Bend: Slower lower down. Take 1-2 minutes to deep breathe then lower down an inch or two until you're as far down as you can go or should go.

Step 7: Butterfly pose: Straight back. Then bow forward an inch or two.










On Floor: Lying Down Position

Step 8: Full Body stretch on your back.
Step 9 Stretch arms by grabbing wrists and pulling to the side
Step 10: Fish pose (or adaptive fish with roller under lower back as head falls back)







On Floor: On Belly

Step 11: Sphinx Pose
Step 12: Cobra Post
Step 13: Upward Dog Pose (adapted)









On Floor: On Knees

Step 14: Table Top Position
(might need support, someone stand straddling hips to hold stable)
Step 15: Arm lifts
Step 16: Child's Pose
(adaptive on ball relaxing the lower back and stretching arms)
Step 17: Savasana/Relaxation Pose

Meditation Research and Benefits!

Here are 20 Scientific Reasons to start meditating!

It Boosts Your HEALTH

1 - Increases immune function (See here and here)

2 - Decreases Pain (see here)

3 - Decreases Inflammation at the Cellular Level (See here and here and here)

It Boosts Your HAPPINESS

4 - Increases Positive Emotion (here and here)

5 - Decreases Depression (see here)

6 - Decreases Anxiety (see here and here and here)

7 - Decreases Stress (see here and  here)

It Boosts Your SOCIAL LIFE

Think meditation is a solitary activity? It may be (unless you meditate in a group which many do!) but it actually increases your sense of connection to others:

8 - Increases social connection & emotional intelligence (see here and - by yours truly - here)

9 - Makes you more compassionate (see here and here and here)

10 - Makes you feel less lonely (see here)

It Boosts Your Self-Control

11 - Improves your ability to regulate your emotions (see here) (Ever flown off the handle or not been able to quiet your mind? Here's the key)

12 - Improves your ability to introspect (see here & for why this is crucial see this post)

It Changes Your BRAIN (for the better)

13 - Increases grey matter (see here)

14 - Increases volume in areas related to emotion regulation, positive emotions & self-control (see here and here)

15 - Increases cortical thickness in areas related to paying attention (see here)

 It Improves Your Productivity (yup, by doing nothing)

16 - Increases your focus & attention (see here and here and here and here)

17 - Improves your ability to multitask (see here)

18 - Improves your memory (see here)

19 - Improves your ability to be creative & think outside the box (see research by J. Schooler)

20. It Makes You WISE(R)

Stretching and Yoga for Seniors

Here's a great article on the benefits and exercises for seniors.

http://www.stretching-exercises-guide.com/exercises-for-seniors.html

Stretching Exercises for Seniors Summary

1. Warm up briefly prior to stretching
2. Avoid bouncing or ballistic stretching
3. Hold each stretch for 60 seconds for maximum benefit
4. Breath deeply and relaxed as you lean into a stretch
5. Avoid pain
6. Be aware of spinal posture

Can Yoga Help?

Amongst a group of 16 community dwelling female seniors, three 70 minute sessions of yoga over a course of four weeks resulted in the following(7):

• decreased body fat percentage
• decreased systolic blood pressure
• improved balance
• improved shoulder range of motion
• reduced incidence of sleep disturbance

Breathing Techniques

Here is an article that mentions 6 breathing exercises to help you relax and focus!

 6 BREATHING EXERCISES! (Link)

I really enjoy a combination of Example 1 and 2 that was given in this article, with deep inhale for 4 counts and exhale slowly for 5-6 counts. But I suggest you try all of them and find what works best for you.

Good Exercise: Abdominal Breathing Technique 

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.

A combination of mindfulness, stretching and deep breathing is a great way to reduce inflammation and learn to de-stress.  One of my favorite sayings:

Buddha was asked, "What have you gained from Meditation?"
He answered, "Nothing! But there's a lot I have lost: anger, anxiety, depression, worry of old age and more...

So try and make deep breathing a part of your practice...

Meditation Song: Helps with Anxiety

NEUROSCIENTISTS DISCOVER A SONG THAT REDUCES ANXIETY BY 65 PERCENT 

Neuroscientists Discover Meditation Song helps with Anxiety

Anxiety — that feeling of dread, fear, worry and panic — is certainly nothing new. Hippocrates wrote about it in the fourth century BCE. As did Søren Kierkegaard in the 1860s. And Sigmund Freud addressed the disorder in 1926.

Pharmaceutical drugs tend to be the classic treatment for treating anxiety (as well as the biggest money maker). Cognitive therapy is a common approach as well. Those with a holistic bent often turn to meditation, yoga, massage and other relaxation techniques. Music therapy has also been used with some success. But now neuroscientists in the U.K. have zeroed in on a single song that results in a dramatic 65 percent reduction in overall anxiety…However, jump to the present and we’re seeing a significant uptick — especially with youth.

https://www.youtube.com/watch?v=UfcAVejslrU

Yoga Practices down regulates chronic-inflammation

Here is a great article with links to help see the benefits of yoga practices for your health. 

"Interestingly, as noted earlier, recent studies have shown that all sides of yoga besides nutrition  — including stretching, balancing, controlled breathing, and focused attention (or meditation) —  also down regulate chronic inflammation through a variety of known molecular, hormonal, and neurobiological pathways."
http://avalonyoga.com/yoga-nutrition-inflammation-fighting-aging-diseases-civilization/

These ways include:
nutrition,
stretching,
balancing,
controlled breathing,
meditation (focused attention)

Common Injuries in Yoga

Here is a great article on research of common yoga injuries entitled:

Adverse Events Associated with Yoga: A Systematic Review of Published Case Reports and Case Series

Be careful of...

1. Headstands
2. Shoulder stands
3. poses putting 1 or both feet behind head
4. variations of lotus position
5. Yoga Type: Bikram 
6. Breathing Style: Pranayama

INVERSIONS (1-4)

"The yoga postures that were most often associated with adverse events were headstand, shoulder stand, postures that required putting 1 or both feet behind the head, and variations of the lotus position."

"Especially, patients with glaucoma should avoid inversions and patients with compromised bone and other musculoskeletal disorders should avoid forceful or competitive yoga forms."

Headstand was by far the most often cited yoga posture; and Pranayama and Bikram yoga were the yoga practices that were most often associated with adverse events.

BIKRAM (5)

"Bikram yoga is a very intense physical yoga practice that includes forceful exercise and competition [75]. At least 1 of the 3 Bikram yoga-associated adverse events, a hyponatriaemia due to excessive fluid replacement after intensive sweating [51], can be directly related to the specific conditions in Bikram yoga and cannot be transferred to other yoga styles. The extreme heat and intensity of the Bikram yoga practice may make this style of yoga inappropriate for older adults and people with medical conditions."

PRANAYAMA (6)

"extreme forms that involve holding or forcing the breath are considered an advanced yoga practice that should not be done by those new to yoga.

Article: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0075515

Corporate Yoga/Meditation Classes

Mindfulness!

Mindfulness is learning to be aware of yourself in body, heart and mind. As you choose a class that fits best for you, find one that addresses all three.

• Relaxing the muscles, 
• breathing techniques and 
• exercises that focus on clearing the mind. 

As I tell my students, the mind is a muscle and you need to teach it to relax. Creating an environment for a proper mindfulness routine is also key. We will discuss this in another post. Namaste!

Stretches for Sciatic Nerve & Piriformis Muscle

"When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatic-like pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot."

6 Stretches to Relieve Sciatic Nerve Pain
1- Pigeon Pose (Full)
2- Frog Pose (Please use a bolster to support you if you need it)
3- Reclined Pigeon (on back, pulling in one knee while ankle is propped on the knee)
4- Foam Roller or Therapy Balls: Roll over the muscle and massage that area.
5- Reclined Cow's Face Post (on back, pulling both feet in  and stretching the muscle)
6- Low Lung (aka Runner's Lung Pose)
Full Article: http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain

New Class: Saturdays at Avalon!!

http://avalonyoga.com/schedule/#sat-1230pm

Yoga for Teens!

Teen Yoga Class!

• We had a great yoga retreat for teens! 
• These are pictures from our morning class. 
• We did vinyasa flow and ended with meditation and relaxation! 
• These girls spent a week here learning skills on a variety of things. 
• Everyone morning they took a morning class. 
• I was honored to teach these wonderful girls yoga! Some for the first time!

Gentle Yoga for Senior Citizens

We have a great time at our gentle yoga class. Here are a few tips for teaching gentle yoga.

• Adaptive Positions: Always have alternative positions to adapt for injuries
• Slowly: Transition between asanas at a slower rate than normal to ensure injuries don't occur.
• Smile! Enjoy your stretches and positions. 
• Props: Use straps, blocks and blankets for knee padding or yoga mini mat which we sell. Contact: angieholzer@gmail.com if you're interested.

This is a great class!

Guided Meditation

The thought for meditation today was on gratitude!

Meditation can be practiced in a variety of different ways and styles. I like to focus on guided visualization exercises for those who have anxiety. This allows the mind to practice focusing on letting go of the stress and visual the stress leaving the body. This is all done while focusing on relaxing the muscles, the heart and the mind.

When doing this at home, always starting with breathing exercises to calm the body, heart and mind. You can start in a seated or lying down position!

"Gratitude also opens your eyes to the limitless potential of the universe" Stephen Richards

Yoga by the Water!

We had a beautiful session this morning on the dock overlooking the Baylands.

• Gentle Breeze
• Morning Sun
• Birds Chirping
• Natural Surrounding
• Flowing Water
• Rejuvenating

Namaste!