Forward Bends and Backbends

Our spine moves in four different directions, flexion; folding forward, extension; folding backward, rotation; twisting from side to side and lateral flexion; side bending. This month we are focusing on two of our spinal directions, forward bends and backward bends. In yoga a backbend provides a nice counter pose to a forward bend, practicing both creates a balance in the spine. Executing both forward bends and backbends can balance out not only our spine but also our emotions. 

Our story this month; I am strong and flexible. 

Forward Bends create length and space in the spine, counteracting compression. Forward bends are relaxing and calming. After a hard day, we can surrender into a forward fold and release whatever we may need to let go of. Alignment is key. The action is to fold at the hip crease, bringing the top of the pelvis forward. Lengthen the front of the body as you fold. Props are your friends. Use blocks in standing forward bends if your hands don't reach the floor easily. Bolster your seat with blankets for sitting forward folds and grab a strap to reach your feet. Don't force it. Forward bends are not about how deep you can go but rather how deeply you can release. "Less is more."

Backbends improve your posture by bending the spine in a direction it isn't use to. It can also help open the shoulders and strengthen the back. It's best to warm up the body before executing backbends by stretching the shoulders, quads, and psoas. Backbends are rejuvenating and energizing. If we are feeling tired and slow, joyfully sinking into a slow backbend can bring our exuberance back. As backbends open the chest and upper body they stimulate the Heart chakra allowing us to open more fully in our lives, our emotions, and in our relationships. 

Our spines offer us an incredible combination of strength and flexibility. May you be strong and flexible in body, mind, and heart. 

Cobra Pose is a deep upper backbend. This pose is more difficult than it looks. Lie down on your belly. Feet are flat and separated a bit. Press the hipbones down into the mat. Energize the legs by pressing the feet flat, tightening the thighs and stretching back through the legs and feet. Press down on your hands as your lift the torso. Roll your shoulders up and back while energetically pulling back on the hands. Hug the elbows in. Keep the back of the neck long and gaze at the ground. Pay attention to how you feel in this pose and allow yourself freedom and joy. 

Head to Knee Pose is a seated forward bend that helps calm the mind. Sit on the ground with both legs extended straight in front of you. Bend the right leg and place the sole of the right foot against the inner edge of the left thigh. Inhale and lengthen the spine. Exhale and fold at the hip. Catch hold of the left foot with both hands. If you cannot reach your foot use a strap.  Although the pose is called Head to Knee Pose, movement is forward toward the foot, not downward to the knee. Take a few slow deep breaths. Allow the mind to become calm. Slowly sit up and repeat the pose on the other side. 

MM

Row, row, row your boat...

 Row, row, row your boat,

Gently down the stream, 

Merrily, merrily, merrily, merrily, 

Life is but a dream.                                                         

Oh, the wisdom of a nursery rhyme! What a simple yet profound message about this adventure called life. 

Row, row, row your boat...reminds us to be mindful of the present moment. Which is not always easy but we do get better as we practice. There is nothing other than the present moment so if we don't pay attention we'll miss everything. No one else can row our boat for us, we must each experience life's lessons on our own. This is what our yoga practice is about. It brings focus and attention to the movements of the body and the breath and in turn promotes mindful awareness to the rest of our life. 

Gently down the stream...when the attention to the present moment wavers we drift into the flotsam and jetsam of life where are arms grow weary as we struggle with our troubles. It is vital that we go gently with the flow, not against the stream with resistance. Our problems arise when we drift away from the present moment, when we look back or too far ahead. Seeing where we are and learning to accept what is, moment to moment, with mindfulness will bring us back into the current. 

Merrily, merrily, merrily, merrily...life is meant to be joyful. The result of rowing your boat gently down the stream is happiness. Now we can relax, perhaps even lie back in the boat, feel the lull of the water and enjoy the view!

Life is but a dream...an incredible dream. Yoga leads us to mindful awareness of this incredible dream. 

Our story this month for the sassy seniors; Rowing Gently Down the Stream. 

Heart Hug Twists

Kirtan Kriya 

The practice offered the same benefits as rowing a boat, we worked the arms, legs, core and back as we brought mindful awareness to each movement with the breath. Full, deep breaths that come from our core keep us centered, balanced and stable.

One of the goals of yoga is to promote body awareness. Body awareness and mindfulness of the breath are important to everyone especially seniors with memory issues. The more one practices, the more one's focus improves and as we bring these techniques into our everyday life we gain a greater appreciation for this incredible ability to move and breath and dream!

Mahalo we serve, 

Timid and Skeets get Stuck in a Briar Patch

It was hot and humid, the air still and stagnant. Soft grey clouds hung overhead, threatening a rain shower before the day would be done. Timid and Skeets sat upon the big, black beast as the Cajun One led them through the swampy bottomland woods. Could they trust him?

They were searching for the elusive place. History told of the ancients sharing treasures found there. Timid and Skeets gripped the burly beast, holding on with all their might. Perils lay all around. What would they discover?

The beast moved swiftly, it was husky and strong yet agile. It barreled over dry, fallen branches; it knocked down sturdy, green saplings. It plowed through wet, soggy sloughs. Skeets pitched side to side, "Maybe we should turn back," she cried. The Cajun One continued on. "This is the way," he claimed. Timid clutched tightly to Skeets, ducking under a dangling vine that almost wacked her in the eye. 

Suddenly the beast stopped, they were stuck in a briar patch. They couldn't go over it, they couldn't go under it, they couldn't go through it, they would have to go around it. They sat motionless. Not a sound could be heard in the swampy bottomland woods. Then came a buzzing, the dreaded maringouins! The venomous vermin began to swarm. Timid and Skeets batted at them as the Cajun One surveyed an alternate route.

The beast took off. Soon the path opened up into a wide meadow. The sun emerged, butterflies flitted from flower to flower and there before them was the elusive place. It was just as they had imagined. 

This yoga storytelling adventure reminded us of the yama Asteya, which is usually translated as non-stealing. The yamas are ethical guidelines that we strive to practice as yogis. While this yama may seem straightforward, don't take things that don't belong to you, it has several meanings and depth. To steal expresses lack of faith in oneself, not trusting our own potential to create what we desire. 

Trust can be tough! One of the keys to practicing Asteya is to trust that we already have everything we need. Though it doesn't always feel that way, we do have everything we need inside of us to do what we need to do; strength, flexibility, acceptance...whatever we might need in the moment. Asteya asks us to move through life with awareness, to look inside and trust. When we discover this elusive place inside of us and trust it, we suffer less. 

Thanks Pam and David, we enjoyed the time!

Core Strength Supports Me

Yoga builds core strength! Yes it does, inner and outer core strength. Your breath is a key element to working with your core. On the inhale the core softens and expands, and on the exhale it firms and contracts. As you breath out you compact the body's core allowing it to move as one unit initiated by the belly. The core is not one specific muscle though, but a range of muscles that work together to support your spine and pelvis. Your core provides balance and stability. 

Many people have a limited perspective on core strength. Think, "six pack abs". This is the rectus abdominus - the most superficial abdominal muscle that creates the appearance of a six-pack. We don't often think of the deeper transverse abdominus muscle which provides constant strength and stability.

And what about the respiratory diaphragm? This muscle is truly at the core of the body. The diaphragm is the core muscle that initiates every breath. It separates the thoracic cavity from the abdominal cavity. Our breath is our connection to life, and when this connection is unrestricted and strong, we are stronger, physically and mentally. 

The physical focus of our practice this month was a balanced approach to core strength. From a yogic perspective, our core is who we are; therefore the broader focus was finding a deep inner strength that supports everything we do. Our story; Core strength supports me. 

We began with belly breathing. You can do this siting in easy pose or reclining in relaxation pose. Place your hands on your lower belly and notice the belly rise on the inhalation and sink on the exhalation. Keep the inhales and exhales the same length. Let the breath be unrestricted and the belly relaxed. 

The belly is considered to be our center of power, our core. Breathing into the belly will bring focused strength into your practice. Imagine the inhalation as an act of deep inner core strength, and the exhale as an act of outer core strength. Stay here for a few minutes then try the following poses to build inner and outer core strength. 

Triangle to Floating Triangle; a simple but challenging pose

From Triangle move into Floating Triangle by bringing both arms closer together reaching out from the shoulders to the fingertips, palms facing, hold for 3 breaths. Return to standing and repeat on the opposite side. 

One leg Plank with a Crunch

Level 1; from table pose, inhale and lift the left foot, exhale and bring your knee in towards your chin pulling the belly in tight for a crunch. Inhale and straighten the leg behind you, exhale knee to chin. Repeat 5 times then switch sides. Remember the breath!

Level 2; from plank pose, inhale and lift the left foot, hold for 1 breath then exhale and bring the left knee to the left elbow for a side crunch. Inhale to extend, exhale knee to elbow. Repeat 5 times then switch sides.

Know that you can find deep core strength anytime. You have the ability to focus attention on the breath and guide the mind away from worries or other distractions. May you develop a strong and steady breath as you focus on a core strength practice that balances traditional fitness of abdominal strength with deep inner strength. 

Mahalo, we serve. 

You are My Sunshine...seeing the Light

There is a light within each of us as bright as the sun. A spark of light filled with love and kindness that always shines. Each of us has this inner light; it is who we are at our core. This light illuminates our life, affecting our thoughts, words, and actions.

Sometimes we don't notice it and other times we forget it's even there. Yoga wakens us, allowing us to see the inner light. As we begin to see this inner light in ourselves and others we become more loving and kind. 

A simple way to practice is to offer a silent greeting of Namaste when you encounter someone, " The light in me, sees the light in you." When the light guides us we treat others the way we want to be treated. Therefore embrace your inner spark and let it light your way!

Seeing the light in our sassy seniors led us to this month's story; You Are My Sunshine. We opened the practice by letting our "Sun shine" for all to see. Circling the arms overhead with full, deep Sunbreaths fanned the flame while loosening up stiff upper backs, necks, and shoulders. Then gentle twists created sparks that had us shining all the brighter as back discomfort diminished. Simple leg lifts strengthened and stretched hamstrings and quadriceps, tight from time spent mostly sitting.


The ancient practice of yoga is perfect for seniors. It helps keep the mind sharp and the muscles strong. Our inner light illuminating the way, we closed with a grateful Namaste.

The light in me, sees the light in you. 

Cleansing Twists

Mel in Chair Twist

Kathe in Lunge Twist

Spring has arrived and it's a great time to assist the body in its natural cleansing process. There are many ways in which we can help the body to obtain vibrant health and wellness. We yogis' like twists!

Twists are good for the back, belly, shoulders and chest. Our practice this month focused on twisting from the core; strengthening the immune system by stimulating the lymphatic and digestive systems. These systems keep us healthy. 

Our story for the month; I am healthy. I am well.  

To fully express the twists, we need to concentrate on our core and rotate from the lower spine. Twists keep the spine flexible and supple, helping to prevent herniated disks and compressed nerves. They massage and tone the abdominal organs. These organs compress when you twist, squeezing out stagnant blood. When we release the twist fresh oxygen filled blood enters the tissues. Twisting stimulates respiration and circulation too, nourishing us and removing toxins from the body. Twists also relieve stress; opening the chest and shoulders, areas where most of us hold tension. 

No wonder we feel so good after yoga twists. May these twist help you obtain vibrant health and wellness!

Here are a couple of poses from this months sequence. Remember to engage your core as you lengthen through the spine before twisting...

Chair pose with a twist

Stand in mountain with feet hip distance apart. Inhale and extend the arms forward at shoulder-height, reaching forward through your fingertips. Exhale and bend the knees as though you are sitting back into a chair, engage your center as you lengthen through the spine, shift the weight to your heels. Bring your hands together in prayer and then twist to the right, bringing the left elbow to the right knee, lifting the right elbow high. Look out over your fingertips, holding the pose for several breaths. Inhale to center and exhale twisting to the left. 

Lunge pose with a twist

Stand in mountain with feet hip distance apart. Inhale and step the left leg back as you extend the arms forward at shoulder height. Exhale and bend the front knee as you come up on the toes of the back foot. Inhale as you bring the left hand to the ground and exhale as you twist to the right, lifting the right arm straight overhead. Return the arms to center as you step up into mountain and repeat on the opposite side.

Mahalo, we serve. 

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.