Yoga and Meditation for Memory Care

Red, orange, yellow, green, blue, indigo and violet...the colors of the rainbow; our theme for yoga and meditation with the residents of an assisted living facility specializing in memory care. Yoga and meditation help keep the body and mind strong, improving overall health, increasing relaxation and instilling a sense of general well-being, and research has shown that yoga improves the quality of life for seniors in assisted living facilities. 

A sensory sequence for these sassy seniors was planned, a tactile experience with joyful sound, movement, color and touch. Rainbow colored scarves waved in the air as we came into the present moment with the song "Colors" by Kira Wiley. Chair yoga pose variations that promote circulation and flexibility were practiced as well as deep breathing techniques while traveling "Somewhere Over the Rainbow" with IZ, loosening up the neck, shoulders, arms and hips. Relaxation with a Kirtan Kriya Meditation connected us to the Sun, Moon, Earth and Sky by way of finger taps. Before long we were remembering "What a Wonderful World" we live in!

Kundalini Yoga Kirtan Kriya Meditation has been the subject of study for many years. The outcomes suggest it can actually help preserve memory and slow Alzheimer's disease and related dementia. Results show yoga and meditation reduces stress and strengthens the brain. Yoga and meditation are not a cure but the science points to one conclusion; yoga and meditation help slow the progression of Alzheimer's and dementia.

Participants in the studies experienced reduced stress, improved mood and resilience, reduced depression and anxiety, improved verbal memory skills as well as improvements in visual-spatial memory, which is the ability to navigate and remember locations. In addition, grey matter and protective tissue increased, benefiting decision making. Regardless of your current age or cognitive abilities these are things we can all benefit from. 

Here is a link to the technique of Kundalini Yoga Kirtan Kriya Meditation found at the Alzheimer's Research and Prevention Foundation if you'd like to give it a try.

http://alzheimersprevention.org/research/12-minute-memory-exercise/

Mahalo, we serve. 

Yin and yang...A balancing act

You are probably familiar with the yin/yang symbol. Yin and yang represent opposite energies, the symbol represents bringing these energies into balance. This is what our yoga practice aims to do, bring us back into balance. Calming us when we are overstimulated and energizing us when we are sluggish. Yoga offers us different tools and practices to achieve balance but first we need to understand the difference between yin and yang energy. 
         

Yin energy is feminine. It is associated with the earth and the moon, it is calming and cooling. It is the ease we feel in a yoga posture. The opposite is Yang male energy; the sky and the sun, activity and warmth. The effort we put forth in our practice is yang. We consider these energies as opposites but in reality they are interrelated, each contains aspects of the other. 

Being out of balance leads to dis-ease in our life. When we are overstimulated and stressed out there is too much yang energy in our life. If we are feeling sluggish we have too much yin energy. Everything in life has either a yin or yang quality, finding a balance between yin and yang brings us a sense of harmony. 

Hatha yoga is a balanced practice, a little bit yin and a little bit yang. We seek to balance ease and effort. We begin with slow postures to warm up and get flexible. The practice then becomes more yang as we focus on strength and endurance. Once we cool down, stretch and relax in Shavasana we often notice a feeling of balance, of harmony. 

This month we concentrated on balancing poses. Our story for the month; My body and mind are in balance. Balancing has both yin and yang qualities; the poses require effort and ease, steadiness and subtle movement to stay upright. Feel the play of opposites, have fun and remember, when you wobble you are learning to balance! 

Tree pose; begin in mountain pose, bring the sole of one foot up to the inner calf or upper thigh, not against the knee, the bent knee should be pointing out to the side, press into the leg with the foot and into the foot with the leg, balance. Bring the hands together in prayer or you can slowly reach the arms overhead it you would like, hold the pose as you gaze forward. Repeat on the other side. 

Warrior III; begin in mountain pose, reach back with the left toes touching the earth, balance on the right foot, look down at the ground. Inhale and bring all of your weight onto the right foot, exhale and lift the left leg back while extending and reaching the torso forward, arms can reach forward or towards the toes. Keep the core engaged and the muscles of both legs working to bring the torso parallel to the ground. Gaze at the ground, breathe and balance. Gently return to upright and repeat on the other side. 


A guided relaxation for Shavasana

Get comfortable...the relaxation will help you to become aware of the yin and yang aspects of the breath. Balancing these energies brings health to the body and the mind. The inhale is yang; masculine and warming. The exhale is yin; feminine and cooling. Begin scanning your body, take your attention to your toes and feet, relax your toes and your feet. With each breath move your attention upward slowly and gently relaxing the body. On the inhale the belly rises and on the exhale the belly sinks. As you inhale imagine the sun warming you, filling you and lifting you, you expand and float upward. As you exhale the moon cools you, you become empty and soften, contracting and sinking. Imagine yourself floating and sinking, expanding and contracting. Stay here as long as you'd like and feel the peace of this balanced harmony. 

Mahalo, we serve.

                                                                            

5 Minute Yoga Breath Breaks

Mel and I had the privilege of empowering 30 teachers from Breaux Bridge Elementary School during a Professional Development workshop. We were asked to put together a presentation of yoga and breathwork the teachers could learn and take back to their students. 

Research suggests that yoga and breathwork cultivate mind-body awareness, self-regulation and physical fitness. All leading to greater health and well being. Numerous studies have proven that teaching kids stress relieving exercises such as yoga greatly improves test scores as well as classroom conduct.

Since testing was soon to begin, we came up with several 5 Minute Yoga Breath Break exercises. The aim of which is to empower teachers by recharging and refocusing young minds, these stretching and breathing exercises soothe the nervous system, allowing the muscles to relax, enriching the blood supply and feeding the brain, as well as develop focus and calmness. Exercises that will benefit the teachers too, making it a win win for sure. They can be done before testing, between testing and anytime students or teachers need a 5 Minute Yoga Breath Break.

Breath awareness connects us to our bodies and our minds. The breath can calm us or energize us. The following exercises contain an energizing and a calming aspect. Each exercise takes about 2 minutes; combined they create a 5 Minute Yoga Breath Break that will help to bring the body and mind into balance.

You too can take a 5 Minute Yoga Breath Break!  Below are a couple of exercises for you to try. 

All exercises begin with Standing or Sitting Mountain pose. Feel the feet or seat firmly rooted to the ground; the body is stable, steady and secure. The back is straight, spine is tall, head lifted high. The belly and chest expand on the inhale and contract on the exhale. 

Energizing Breath of Joy
Begin standing in mountain pose with a gentle bend in the knees, arms are alongside the body. Inhale through the nose and swing your arms up in front of you in line with the shoulders. Exhale through the nose opening the arms out in a "T" feel the shoulder blades coming together in the back as the chest opens to the front. Inhale and swing the arms overhead, fingers to the sky. Exhale with an open mouth "ha" and swing the arms down towards the ground letting the torso fold forward. Slowly round up to standing. Repeat 7 times. 

Calming Peace Breath
Begin in sitting mountain pose. Bring one hand to the belly and the other hand to the heart, close the eyes. Sit tall but relax the body. The breath is slow, in and out through the nose. Breathe in and feel the peace inside you, notice the belly and chest expand. Exhale and send peace out into the world, notice the belly and chest contract. Repeat 7 times. 

Mahalo, we serve. 

A "Golden" Opportunity

Who knew a "golden" opportunity was right around the corner? Actually we did, we just didn't know what it would be. One never knows how or when the universe will bestow its blessings, however it's always a good idea to be open to the infinite possibilities that await. 

Lydia the owner of "Gold's Gym" here in our humble little city was looking for a yoga teacher and we were open to the possibility. A dark and gloomy back room at the gym got a stunning new look; a soft coat of paint created a comfortable background and a funky light fixture in the corner set the mood. We brought in a sweet sun&moon tapestry and tada... the perfect bohemian space to share and experience a bit of rhapsody!

We like to practice a sequence for a month at time which allows students to become familiar with the poses and notice changes that occur. This month we decided to focus on foundations, specifically the feet and the seat. The feet and the seat give us stability, steadiness and security in our postures. Our story for the sequence; I am the mountain. Stable, steady, and secure. 

Our foundation is our connection to the earth. How our feet and seat are secured in our postures gives us stability. Surrendering to gravity our base becomes balanced and stable. This leads to lightness in the upper body, the spine lengthens and the head lifts high towards the sky. This lofty peak is where wisdom resides.  

Standing mountain pose and sitting mountain pose are the foundation poses in yoga. We prepare for and end our practice either sitting or standing and come back to mountain again and again. These poses give us a moment to be still. They invite us to return to our center; stable, steady and secure. Mountain is a powerful pose that has a potent effect on the body and mind.

These simple postures begin our journey to balance, strength, and flexibility. They improve posture allowing us to breathe easier. They may appear to be nothing more than standing or sitting but from them arises steadiness. 

In yoga we build our poses from the ground up. Attention to the foundation affects how tall your mountain will be.  Once our foundation is secure an in-breath lengthens the spine. We actually grow taller, the joints and discs decompress relieving pressure. 

Mountain pose is often considered a beginner pose, when in fact there is a lot going on. It incorporates many joints and muscle groups. When standing the ears are over shoulders, shoulders over hips, hips over knees and ankles. The body is vertically aligned supporting the natural curves of a healthy spine. Perfect posture they say...essential for overall health and well being. 

Be the mountain, stable, steady and secure.  

Standing Mountain Pose 

Stand with the feet together, arms by your sides, press your feet into the ground, lift your arches, ankles and knees, engage your thighs, tilt the pelvis ever so slightly pulling in the belly, your head, neck and spine should be in a straight line. Chin level. The gaze soft. 

Sitting Mountain Pose

Sit up tall and come into any crossed leg position. Sit on a folded blanket if your hips are tight. Press your seat into the ground. Balance your weight evenly across your sit bones. Align the head, neck and spine and allow the upper body to lift tall.
Chair variation: feet flat on the floor, knees over ankles to come into alignment.

Mahalo, we serve.

Dreaming the Impossible Dream

After a brief but too long separation, "We're back!" For several years our library careers took us down many different paths. We are grateful for the opportunities that were presented to us, we learned so much personally and professionally. Our passion for literacy lead us toward a storytelling precipice and along the way we stumbled upon yoga, where we are discovering balance and harmony. 

With endings come new beginnings, and these former librarians are choosing to Dream the Impossible Dream in 2017 as we come to realize that nothing is impossible. We'll be excavating and bringing to light buried treasure. Yes, of course it involves yoga and story. May riches flow from our lives to yours!

We hope you will join us from time to time on this yoga storytelling adventure.

Mahalo, we serve. 

January 2018 Practice

Physical focus; strength building
Story; A consistent practice of yoga builds strength in body and mind. 

Centering
Begin in Savasana, hands in Prithvi Mudra. Focus on the breath, notice the rise and fall of the belly for a minute. Place a weight on the upper abdomen and notice the rise and fall of the belly for a minute. Remove the weight and notice the rise and fall of the belly. 
Warm Ups
Standing Sunbreaths; circle the arms up and down x3
Arm openings; bring both arms out in front of the body, inhale and open the right arm out to the side as far as is comfortable (gaze follows the hand), exhale and return to center, repeat on the left (gaze follows the hand), then both arms open wide (gaze stays steady forward) x3 
shrug shoulders up and down between sets
Mountain Lifts; begin in mountain pose feet hip distance apart
1.Inhale and lift the heels off the ground in 3 stages, hold the pose then exhale before lifting higher, then highest, drop the heels with gentle pressure as you return to mountain. x3
2. Inhale lifting the arms overhead, reaching tall as you rise on the toes. Hold for 3 breaths. Exhale and gently return to mountain. x3
Standing Side Stretch; inhale and lift the left arm, keep the right arm alongside the body, exhale stretching over to the right side, turn the head and look down. Repeat on the oppposite side. x3
roll the shoulders back and forward x3
Sun Salutation

Strength Building

Chair Pose; Stand in mountain feet hip distance apart.  Inhale and lift your arms forward to shoulder height. Exhale and bend the knees as though you are sitting back into a chair, shift the weight to your heels. Hold for 30 seconds.  Repeat X2

Chair Twist; come into chair pose and bring the hands together in prayer, then bring the left elbow to the right knee, come back to center and switch sides.  Stand and round the arms overhead, exhale hands to heart.  X2

Chair Heel Lifts; begin in chair pose.   Bring your elbows down to shoulder height and open them up into cactus arms and lift your heels up.  Inhale, straighten your arms and lower your heels.  

Crescent Lunge to Warrior III; Forward fold, then step your right foot back into a Low Lunge.  Inhale, ground your left foot and engage the abs as you rise up to standing. Keep your heel on the back foot lifted.  With your back leg strong and active, gently draw your right hip forward as you press your left hip back, squaring your hips to the front of your mat.  Inhale as you sweep your arms overhead.  Draw your tailbone toward the floor.  Gaze is up between the hands. If you have a shoulder issue rest your hands on your hips.  Hold for up to one minute.  Move into Warrior III by shifting your weight to the front foot and leaning forward lifting the back leg as you bring your torso parallel to the ground. Come back into Mountain. Repeat on the other side. X2

Side Angle to Triangle with block: (block on outside of ankle); from mountain step back with the left foot, left foot is at 90 degrees, exhale and bend the right knee, as you bring the right hand down to the block and extend the left arm straight up over the head or the hand may rest on the hip.  Move into Triangle by straightening the bent knee.  X2

Cool Down

Cow-face Arms with strap; Holding the strap in your left arm, extend your arm up toward the ceiling with your palm facing forward.  Bend your elbow and bring your hand to your back.  Extend your right arm to the side with your palm facing down.  Internally rotate your arm so your palm faces behind you.  Bend your elbow and bring your hand up the center of your back grabbing the strap.  Bring your hands as close together as you can.  Repeat with right arm.

Seated Spinal Twist; Sit at the back of your mat and extend your legs out.  Bring your right knee up with the sole of your foot on the floor.  Inhale and extend the spine, exhale and rotate to the right placing your right hand behind you and your left arm wraps around your right Knee.  Repeat on opposite side.  X2

Reclined hamstring stretch with strap; Lie down on your back.  Loop the strap around your left foot.  Bring foot straight up to ceiling.  Pause.  Bring foot out to the side.  Pause.  Bring foot across body. Pause.  Repeat on right side.

Revolving twist pose; Lie down on your back with knees bent.  Extend the arms out shoulder height, palms down.  Lift your feet off the mat and move the knees to the right keeping the knees lifted off the ground, pause, move to the center, move to the left, pause. Repeat X5 Then lower feet to the mat and drop the knees to the right letting the knees rest on the floor, long pause before repeating on left side.

Reclining Butterfly; Bring soles of your feet together and let your knees fall out to the side.  Arms rest comfortably by your side.  Deeply restoring.

Savasana

Immune Strengthening and Lymphatic Stimulation

A wellness formula 

For quite some time now we have been adapting our mat classes for the chair. This helps keep us out of the land of confusion since we teach both mat and chair weekly. Several of our students attend both sessions so they are reaping the benefits twofold. We practice the same routine for several weeks, allowing the body/mind to receive the most benefit. 

With the cold and flu season upon us we decided to tell a story of wellness. Our intention for the practice is to restore balance in our bodies and minds. The power of the word, Matrika Shakti. We must remember to speak that which we wish to create. May we be happy. May we be healthy. May we live in harmony. Be well our friends. 

This sequence strengthens the immune system and stimulates the lymphatic system. These systems help to keep us well. We open with a Lymphatic Cleansing Breath while holding Prana mudra. The lymphatic cleansing breath uses a ratio of 1:4:2. We inhale for one count, hold for four counts and exhale for 2. Retaining the breath allows the body time to absorb more oxygen and exhaling for twice as long as the inhale releases twice as many toxins as normal. Prana mudra stimulates acupressure points that strengthen the immune system. The thumb presses against the ring and pinkie finger tips, the index and middle finger are placed next to one another and held out straight. Begin and end with a deep cleansing breath. 

Mel holding prana mudra

Lymph moves through the body as we move and breathe, bringing nourishment to the the cells and removing waste. Commence by warming up the body with the first three movements of Pa Tuan Chin; upholding heaven with two hands, separating heaven and earth, and stretching backwards and forwards, which is said to eliminate 100 diseases. Followed by Dao Yin, a lymphatic self-massage. The lymph system is located in our connective tissue, close to the surface of the skin. The flow of energy through the lymphatic system and organs is stimulated as acupressure points are gently tapped. The body will feel comfortably warm when complete.  Pa Tuan Chin and Dao Yin are part of the ancient practice of Qi Gong. 

The practice is yin. Yin yoga is a quiet practice. The postures aim to increase flexibility throughout the connective tissue of the body. We hold them for three deep breaths. The gentle stretching and contraction helps flush out toxins and lubricate joints while releasing tension and areas of lymphatic congestion. 
As always be mindful of your moves. 

• Deer pose & deer with a  side stretch; a hip stretch that gives us both an internal and external rotation of the hips. It activates the gall bladder, liver, kidneys, stomach and spleen.
• Pigeon & resting pigeon; stretches the thighs, groins, psoas and piriformis. It activates the gall bladder, liver, kidneys, stomach, spleen and urinary bladder. 
• Half butterfly/ side stretch/ forward fold; stretches the hamstrings, calves, spine and groins. It stimulates the kidneys and abdominal organs. 
• Staff pose; improves posture and alignment
• Windshield Wiper Legs; loosens the hips
• Repeat all on the opposite side
• Cat/Cow; brings flexibility to the spine and stimulates the kidneys and adrenals. 
• Thread the needle; stretches and opens the shoulders, chest, arms, upper back and neck. 
• Child's pose; reduces stress and fatigue. gently relaxes the muscles on the front of the body while passively stretching the muscles of the back. This resting pose centers, calms and soothes the mind. 
• Puppy pose; stretches the spine, shoulders, upper back and arms.
• Fish pose; stretches the front of the body, the throat, chest and intercoastals. It opens the lungs, improving breathing and strengthens the upper back as well as the back of the neck. 
• Knees to chest; massages the lower back and stimulates the digestive organs.
• Savasana; allows the body and mind to absorb all the benefits of the practice. 

Mahalo, we serve. 

Kathe and Melanie; tandem teachers