Revisit Your Practice.

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Guided Tadasana: AUDIO

 

Help Your Health – The Weekly Review Summer Session 2019– #4

Session Theme: Arthritis specifics this week Hands/Fingers/Forearms

Attunement:
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.
Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Prone

Down-Dog – alternative for those with wrist issues.
Place a block on your mat crosswise with the hands on either side, palms facing up with pinkies adjacent to block and thumbs pushing down on to the mat.

Pick up the knees, be in Down-Dog releasing the shoulders back so they are not perpendicular to the elbows and head is freely released but not resting on either block or mat.

Dolphin

Begin in Table Pose, interlace hands and place the outside of hands on the mat (be careful to slide in and place your bottom picky finger behind the other so there will be equal weight on both).
Placement of the knees will change with strength and ability as the closer they come towards the elbows the more difficult the range of the movement will become.
Always keeping the buttocks up and in dog tilt.
Slowly bring the shoulders forward, possibly enough that the chin/nose begins to pass over the hands and eventually even lower towards the floor, you will be looking back between the legs as the head comes forward.
Then move the head back through the arms to release the forehead to the floor.
Be mindful that the elbows remain within shoulder width distance as they will have a tendency to slide outwards.
You can easily judge their width when you are able to feel your hair/ears sliding past your upper
arms then the elbows are in place.

Advanced:
If this process is too easy then take the knees off the floor.
Do not expect to go as far forward as before or as far back but you will have concentrated/intensified the strength building work into a smaller area of the upper body.

This can be done is sets of three with each set consisting of 6-12 depending on which version, eventually using the last one or two for lifting the knees at the end of each set.

Until they are all done with the knees off the floor (can be slightly bent if the hamstrings are tight).

This asana can be easier for men to do, but it is highly effective for women who would like to build arm strength.

Adaptation/Variation:
The only change is to place the forearms perpendicular to the front edge of your mat/palms and fingers (middle finger pointing directly forward) flat on the mat.
The elbows are in the same place as the interlaced hand version, they will again have a tendency to slide outwards, please try to keep them within shoulder distance apart.

This arm variation may be easier for some students, be mindful how far you go forward as you still will need to stretch back towards Child’s pose.
Still keeping the hips directly over the knees with the knees hip to shoulder width apart at the beginning of each movement.

Sitting

Hands/Fingers stretches/strengthening plus forearm to shoulders -details in up and coming workshop to be announced

Pranayama

review Kapalabhati Breathing (rapid forceful exhalations)- see explanation PDF last week

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling (working up to 21 by the end of this season- unless you have certain situations)

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Savasana with Visualization “Moving Slowly”-tried doing this but time was always limited so we will repeat this coming week and not try to rush through an experience in slow moving.

Essential Oil: doTerra “Rosemary”

Music: Parijat “Ease”

Quote: “Parenting Manifesto” by Brene Brown

Misc: “The Facts on Protein”  by Ocean Robbins 

There were many questions this week about getting enough protein if your diet consisted mostly of fruits and vegetables.  This handout is a good explanation from a worthy source who has spent his life on the subject of nutrition and all aspects healthy eating. You may want to check-out his newsletter for more information.

 

Help Your Health – The Weekly Review Summer Session 2019– #3

Session Theme: Arthritis

Attunement:
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.
Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend,
            Hip Openers with Strap to Happy Baby and Cobblers with the Strap

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Sitting:
Pranayama
           How to Use Your Breath to Energize or Unwind

Autonomic Nervous System/ANS -coordinates cardiovascular, respiratory, digestive, urinary and reproductive functions. It constantly monitors and adjust internal water, nutrient and gas balance – and does so without instructions or interference of the conscious mind. The ANS is concerned with maintaining homeostasis within your body.
It contains two primary divisions – SNS and PNS that work in opposition, whenever one is being activated, another one is being suppressed.
   SNS -the accelerator, increases alertness, metabolic rate and muscular abilities. When this occurs you will experience the following: increased alertness, a feeling of energy and euphoria, elevated blood pressure, heart rate and breathing rate, a general elevation in muscle tone and mobilization of energy reserves. When you inhale, you turn on the SNS, slightly speeding up the heart beat.
  PNS -the brake, is concerned with relaxation, food processing and creating energy reserves. When this occurs you will experience decrease in alertness, feeling of calmness and relaxation, reduction in heart rate and force of contraction, construction of the respiratory passageways and increase in digestive activity. Whenever you exhale, the PNS turns on and activates the vagus nerve to slow down the heart rate.

  Kapalabhati Breathing (rapid forceful exhalations)- see explanation PDF

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling
Supine: #2 Tibetan Leg Lifts
Prone: #3 Tibetan Camel
Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Savasana with Guided Visualization “My Secret Space of Serenity”
Essential Oil: doTerra “Breathe ” -inhaler
Music: Parijat “Serenity”
Quote: “Being tolerant does not mean that I share another one’s belief. But it does mean that I acknowledge another one’s right to believe, and obey, his own conscience.”

 

Help Your Health – The Weekly Review Summer Session 2019– #2

Session Theme: Arthritis -Anti-Inflammatory Diet Suggestion & Source Material

Attunement
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.

Warm-Up Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend, Happy Baby and Cobblers Pose (next week we will work with the strap which can make these two specific asana easier for many)

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional),

Standing
Breath of Joy with Mantra (Sa-Ta-Na-Ma)

Sun Salutations using the Chair or Not…..

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling/Spinning to the right.
Supine: #2 Leg Lifts
Prone or Standing: #3 Camel
Please don’t forget the two cooling breaths after each Tibetan. Placing your hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose x2.

Supine
Butterfly and Clock

Bridge Series beginning with simple pelvic tilt to full bridge to FF to windshield wipers.

Savasana: Supine and Relaxed with the bolster under the chest laying on ones back. Briefly talking about “My Secret Space of Serenity”, next week we will create this space and learn how to use it.

Essential Oil: doTerra “Aroma Touch ” Cypress, Peppermint, Marjoram, Basil, Grapefruit and Lavender.

Music:  Barbara Thompson “Songs from the Center of the Earth”

Quote:

As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind.
To make a deep physical path, we walk again and again.
To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.         -Henry David Thoreau

Miscellaneous

Article which I read in class:

‘Breath as Medicine’ -A simple Pranayama practice may bring relief for chemotherapy patients.

In a recent study at the University of California, San Francisco, patients undergoing chemo learned to practice four techniques: breath observation, Ujjayi breathing, kapalabhati breathing (rapid forceful exhalations), and alternative-nostril breathing.
They reported less anxiety, more restful sleep, and improved emotional well-being compared to patients who didn’t practice breathing techniques.
The study authors say pranayama is a promising treatment option for alleviating chemo’s side effects because it’s easy for patients to do on their own.

An Anti-Arthritic also considered an Anti-Inflammatory Diet Suggestion
Some very basic guidelines are as follows.

A diet high in: fruits, vegetables, fish, nuts, legumes and olive oil.

What to limit or avoid: red meat, saturated fats, all trans fats, friend foods, daily, sugars incl. simple sugars, refined carbs.

We also need to look at the following and consider more in detail:

Vegetables especially Cruciferous ex: Broccoli and Cauliflower, other good choices Cabbage, Brussel sprouts, Kale and Bok Choy.

Omega 3’s (oily fish is a natural source such as Salmon/wild, fresh or canned, Herring, Sardines, Rainbow Trout and Pacific Oysters, Flaxseeds/ground or oil, Chia sees and Walnuts) these fatty acids may prevent inflammation in the body and decrease symptoms associated with arthritis by suppressing the production of enzymes that erode cartilage.

Vitamin D which also is available in oily fish/Tuna, Mackerel, Cod and Sea Bass.

Although dairy products and bread maybe fortified with Vitamin D they also may exacerbate the inflammation and pain.

Presently there is much controversy as many science and medical sources are saying that we are mostly deficient, because we don’t allow the body to be exposed to the sun without a blocker. Suggesting that we need to have minutes every day of sun on our bodies.

Olive Oil contains anti-inflammatory properties that are attributed to its oleic acid which contains polyphenols and omega-3 fatty acids. Also containing a natural compound called oleocanthal that blocks the same inflammatory pathways as medication often used to fight arthritis pain. It is recommended to choose extra virgin and cold pressed olive oil.

Ginger -anti-inflammatory and antioxidant but be aware that ginger also acts as a blood thinner which could interact with blood thinning medications. Otherwise enjoy it fresh/sliced, grated in water or in cooking with vegetables or other healthy foods.

Vitamin C especially from dietary sources and not supplements. This nutrient is most responsible for the health of collagen which is a major component of cartilage. Excellent sources are: Bell Peppers/yellow, red, orange and green, Oranges. Guava, Mangos, Grapefruits, Strawberries, Pineapple, Broccoli, Cauliflower and Kidney Beans.

B12 – Clams, Salmon, Haddock Trout

Vitamin A -Yellow vegetables/ex: Summer Squash, Carrots, Green leafy Vegetables/Kale, Spinach, Greens, Romaine Lettuce plus fruits/Cantaloupe, Tomatoes and Apricots

Calcium -Plain low-fat yogurt, Sardines, Salmon, any seafood that contains bones, Turnip Greens, Spinach, Kale, Broccoli, Nuts/almonds, Brazil nuts and Pecans.

Anthocyanidins  -potent antioxidants that produce the reddish pigment in foods like Cherries, Black Berries, Raspberries, Strawberries, grapes and Eggplant. A recent Harvard study on Strawberries etc. showed a reduced inflammation associated with arthritis.

Green Tea  -ECGC, a natural antioxidant which is not found in black tea. Preliminary research suggest that EGCG (and other catechins/biological active compounds found in plants that have potent antioxidant) in tea, may stop cartilage from breaking down and possibly help to preserve joint longer.

Carotenes   Carotenoid nutrients contained in many fruits and vegetables, the most commonly known is beta carotene (found in foods such as Pumpkin, Carrots, Kale, Butternut Squash, Cantaloupe, Sweet Potatoes and Spinach).

Sources on the subject of Arthritis:

My source for this information has been mainly from: “Gentle Yoga: Arthritis” by Hatherleigh Press. This is a very simple and basic explanation about the subject Arthritis as an introductory guide.

“Yoga as Medicine” by Dr. Timothy McCall

“Yoga for Arthritis” by Dr. Loren Fishman

“Yoga Therapy and Integrative Medicine” by Dr. Larry Payne Ph.D.

“The Principles and Practice of Yoga in Health Care” by Sat Bir Singh Khalsa Ph.D. Lorenzo Cohen Ph.D., Dr. Timothy McCall MD, Dr. Shirley Telles Ph.D.

“Yoga for Healthy Aging” by Dr. Baxter Bell MD

Various books by Dr. Andrew Weil MD and Dr. Deepak Chopra MD.

Plus over a decade of studies and research on the topic due to my own personal relationship with Arthritis having been diagnosed with Osteoarthritis over 20 years ago.

If you have read this far on the review, thank you and please let me know in class this coming week, if this has been helpful for you.
Thank You again….Namaste, Roxy

     Help Your Health – The Weekly Review Summer Session 2019– #1

Session Theme: Arthritis

General Class Sequencing

Attunement
Restorative with the Breath:

Legs on the chair(or up the wall) with blanket across and lengthwise under the back. Arms in cactus.

Warm-Up Supine:

Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/

Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend


Warm-Up/Prone:

Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Standing

Arm/Shoulder Engagement and Reaching out and overhead.
Using other muscles which are not automatically used for this movement. While doing multiple reps you may feel this in the arms and upper torso but should not be engaging/using the shoulders and neck.

Imagine the hands are shovels and scooping weight into them as you reach out to the sides and up to forgiving limbs on the inhale. Turn the palms over (not at the shoulders) and slower lower the arms on the exhale.

Do not use weights in the hands for doing this movement, use your imagination and let the back muscles pull and hold the shoulders down and keep the shoulder blades in their pockets.

Visualize and feel the placement of your shoulders in various other movements as I am feeling now as I type this note to you.

Are you shoulders feeling like earrings??

They should not, keep reminding yourself of this slight fact.

This is a combination mind and body work, it doesn’t happen without the concentration of your mind but will become natural after enough practice.

Just check out how often you raise your shoulders during the day!

Breath of Joy
and
Forward Folds with Half-UP (Uttanasana/Ardha Uttanasana)

Detailed explanations for both of these you can find in the archives (Revisit, Research, Reflect #41) this is from your WR#05 Spring 2017.

5 Tibetans:

see previous Weekly Reviews and Videos on my website or DVD’s (all modifications/versions included in the DVD)

Free Standing: #1 Tibetan Twirling
Supine: #2 Tibetan Leg Lifts
Prone and Standing: #5 Tibetan Updog-Downdog (can be done using the chair)

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Additional reading: https://upliftconnect.com/the-five-tibetans/

Warrior I – II – III Static and Dynamic w/wo Chair

In some classes, time providing we also did the Bridge Series, beginning with simple pelvic tilt to full bridge to FF to windshield wipers.

Savasana: Supine and Relaxed with the sandbag on your belly.

Essential Oil: doTerra “Deep Blue ”

Music:  Deutter “Reike Hands of Love”

Quote: from the book “Awakening

Available here: “The Book of Awakening PDF by Mark Nepo”, options for a free download or purchase.

A Profound Bow
All streams flow to the sea because it is lower than they are. Humility gives it its power.
—LAO-TZU

There is a Yoga Mudra, a kneeling posture of exercise, where by bringing your head to your chest while extending your arms up and out behind you, you can practice placing your head beneath your heart. And from this humbling position, you can’t help but tire, and so, you must put your arms down.
With your head beneath your heart, you must stop doing.

Soon after learning this, I came upon a woman who had been a nun, and she told me that she would practice for days upon days similar postures of Gregorian Chant: incline, bow, and profound bow—
each bringing the head lower and lower to the earth.

This holds a powerful lesson:

Time and time again, the head must be brought beneath the heart or the ego swells. If you do not bend, life will bend you. In this way, humility is accepting that your head belongs beneath your heart, with your thinking subordinate to your feeling, with your will subordinate to the higher order. This acceptance is key to receiving grace.

To Do:
Lay your head down and the world of being will open its joys.
Sit quietly on your knees, and as you breathe, incline forward.
After a time, breathe deeply, and as you exhale evenly, bring your head below your heart while extending your arms behind you.
After a time, bring your head, if you can, to touch the floor and offer thanks for being humbled.

Miscellaneous:

Your imaginary gift from me to you, a small box to take home and if you take the lid off, it contains your yoga practice. You can turn this imaginary box into a real box and week by week add something special on a small piece of paper, over the weeks/months etc. you will have a treasure trove of ideas to pull from for your practice. It begins with only a few minutes and one idea, watch it grow until when you miss a day you feel something is really missing from your life. I hope you find that special place.

 

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