Sharing this wonderful post by
Erin H / Grassroots Yoga – (link)
– Namaste, Christina
Sharing this wonderful post by
Erin H / Grassroots Yoga – (link)
– Namaste, Christina
“Flowers are love embodied. Look deeply at the color. Feel the vibrancy. Put your nose a little closer. Look deeply. Fall inside. Start your life over right here, right now, inside a flower. Make a new decision. Then feel again. Decide you are okay right here now. ” ~ Lao Tzu
Know What you are getting into. Find the class(es) and teacher(s) right for you.
Our mobility, health, physical, mental and emotional well-being are affected by the way we live.
Lifestyle can be changed, and with understanding and patience it can evolve to support health of mind, body and spirit.
You may be pleased and surprised at the things you will be able to do with patience and practice. Being aware of daily activities and how to do them in such a way as to support health and well-being can make a huge difference.
These are several factors inhibiting mobility which I have seen effect myself and most people I know:
Outward focus – focus on the job(s) at hand rather than keeping focus on the body doing the job. In physical education and sports the focus is on the ball, with the team, and the competition. When introspection and body awareness are valued, movement becomes more fluid, safer, and meditative, leading to more useful mobility and reduction of stress.
Chairs – Think about it – sitting in chairs uses a very limited range of motion in the hips compared with sitting on ground, squatting, or on low cushions several times a day. In olden times and currently in many places, particularly in rural areas, people daily sit or squat on the ground or floors throughout their lifetime, not only when they are young.
Cars – We walk far less than we did historically and compared to rural people. Walking is the most underrated exercise/ activity in modern culture. Many people don’t walk daily or for more than a few steps, many days of our lives, yet daily walking is great for our whole bodies including our posture. In many cities throughout Europe and places like New York, NY, people walk as their primary means of transportation. See my earlier post- Walking is the Most Underrated Exercise.
Avoiding squatting & Seat-toilets – Squatting uses a great range of motion in the hips legs ankles and feet Also squatting is the best way for the body to completely eliminate waste. There have been numerous studies showing that the more open position of the colon when squatting leads to easier elimination and fewer problems associated with it.
Shallow breathing- Yes, most all of us tend to do this! Deep breathing is essential to mind/body connection, physical performance, and true relaxation. Deep breathing and breath control are essential to progress in any physical practice. When I instruct new students to breathe deeply, more often than not, they do a fast shallow breath and hold it then exhale fast as well. Deep controlled breathing takes much daily practice.
“Sit still” – many of us are conditioned from early on to not move. After kindergarten, children in school move about very little for most of the 7 hour school day. e.g. no longer sitting on the floor, standing, stretching or free play.
To hold the body in one position, at computer, TV, phone, in a car, formed into a chair without some movement (especially of the spine) promotes poor posture and weaker core strength particularly when done over days and weeks and years (7 hour school day, 8 hour work-week).
Even infants and toddlers in car-seats and strollers need to move frequently (15+ minutes at a time I believe is a long time to “sit still” unless resting or sleeping, and there should still be room to move as the child intuitively will want/need to do).
Not resting – when we are tired. I love this picture! Restorative yoga, farm style!
– So much of the time people drink coffee or tea to keep going, when really they need a rest. Quality rest is a benefit of an active lifestyle, remember how well you slept as a child after active playing all day?
We live in a culture of quick-fixes– We are way too easily discouraged. We expect instant and fast results, and tend to become discouraged if we don’t do something well within the first few days or weeks. Yet we all know that people don’t become masterful at anything without study and practice.
Because of all these trends in modern life, many people experience stiffness (inhibited movement)*, discomfort, and often even pain in the tissues of the body. With lack of movement, there is also atrophy of the neural pathways; even your brain needs some re-training! *There are other factors also, such as age, injuries and illnesses that effect people’s mobility worldwide.
It may be disheartening to realize how much we may have “lost”.
The good news is it can be gained back with patience and daily practice.
No wonder getting started is difficult! Do it anyway! And accept yourself exactly where you are at, and enjoy the journey!
All the best, Christina
If you are interested in starting yoga, you may want to read this blog to know what you’re getting into What Yoga Is and Is Not.
Dear Yoga Friends,
12 Minutes of Yoga for Bone Health By JANE E. BRODY DECEMBER 21, 2015
But definitively proving these benefits is challenging, requiring years of costly research. A pharmaceutical company is unlikely to fund a study that doesn’t involve a drug, and in any event, the research requires a large group of volunteers tracked over a very long time.
The subjects must provide health measurements at the outset, learn the proper poses, continue to do them regularly for years and be regularly evaluated.
No one knows these challenges better than Dr. Loren M. Fishman, a physiatrist at Columbia University who specializes in rehabilitative medicine. For years, he has been gathering evidence on yoga and bone health, hoping to determine whether yoga might be an effective therapy for osteoporosis.
The idea is not widely accepted in the medical community, but then, researchers know comparatively little about complementary medicine in general. So in 2005, Dr. Fishman began a small pilot study of yoga moves that turned up some encouraging results. Eleven practitioners had increased bone density in their spine and hips, he reported in 2009, compared with seven controls who did not practice yoga.
Knowing that more than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States, Dr. Fishman hoped that similar findings from a much larger study might convince doctors that this low-cost and less dangerous alternative to bone-loss drugs is worth pursuing.
Those medications can produce adverse side effects like gastrointestinal distress and fractures of the femur. Indeed, a recent study published in Clinical Interventions in Aging found that among 126,188 women found to have osteoporosis, all of whom had Medicare Part D drug coverage, only 28 percent started bone drug therapy within a year of diagnosis.
Many of those who avoided drugs were trying to avoid gastrointestinal problems.
On the other hand, yoga’s “side effects,” Dr. Fishman and colleagues wrote recently, “include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.”
Weight-bearing activity is often recommended to patients with bone loss, and Dr. Fishman argues that certain yoga positions fit the bill.
Most experts argue that it’s difficult, perhaps impossible, for adults to gain significant bone mass. Undeterred, Dr. Fishman invested a chunk of his own money and with three collaborators — Yi-Hsueh Lu of The Rockefeller University, Bernard Rosner of Brigham and Women’s Hospital, and Dr. Gregory Chang of New York University — solicited volunteers worldwide via the Internet for a follow-up to his small pilot study.
Of the 741 people who joined his experiment from 2005 to 2015, 227 (202 of them women) followed through with doing the 12 assigned yoga poses daily or at least every other day. The average age of the 227 participants upon joining the study was 68, and 83 percent had osteoporosis or its precursor, osteopenia.
The 12 poses, by their English names, were tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose. Each pose was held for 30 seconds. The daily regimen, once learned, took 12 minutes to complete.
The researchers collected data at the start of the study on the participants’ bone density measurements, blood and urine chemistry and X-rays of their spines and hips. They were each given a DVD of the 12 yoga poses used in the pilot study and an online program in which to record what they did and how often.
A decade after the start of the study, bone density measurements were again taken and emailed to the researchers; many participants also had repeat X-rays done. The findings, as reported last month in Topics of Geriatric Rehabilitation, showed improved bone density in the spine and femur of the 227 participants who were moderately or fully compliant with the assigned yoga exercises.
Improvements were seen in bone density in the hip as well, but they were not statistically significant.
Before the study, the participants had had 109 fractures, reported by them or found on X-rays.
At the time the study was submitted for publication, “with more than 90,000 hours of yoga practiced largely by people with osteoporosis or osteopenia, there have been no reported or X-ray detected fractures or serious injuries of any kind related to the practice of yoga in any of the 741 participants,” Dr. Fishman and his colleagues wrote.
“Yoga looks like it’s safe, even for people who have suffered significant bone loss,” Dr. Fishman said in an interview.
Furthermore, a special study of bone quality done on 18 of the participants showed that they had “better internal support of their bones, which is not measured by a bone density scan but is important to resisting fractures,” Dr. Fishman said.
The study has many limitations, including the use of self-selected volunteers and the lack of a control group. But all told, the team concluded, the results may lend support to Dr. Fishman’s long-held belief that yoga can help reverse bone loss.
Even if bone density did not increase, improvements in posture and balance that can accrue from the practice of yoga can be protective, Dr. Fishman said.
“Spinal fractures can result from poor posture, and there’s no medication for that, but yoga is helpful,” he said.
In addition, “Yoga is good for range of motion, strength, coordination and reduced anxiety,” he said, “all of which contribute to the ability to stay upright and not fall. If you don’t fall, you greatly reduce your risk of a serious fracture.” By JANE E. BRODY DECEMBER 21, 2015 Permalink: http://nyti.ms/1O3caC8
I DON’T DO YOGA! I PRACTICE YOGA !
Just as a runner does not do a marathon, he or she spends hours, days, months and years training in order to run (do) marathons. Dancers don’t just wake up one day and perform complex choreography with ease, they practice daily for weeks, months and years.
This is why, as a yoga teacher, I get weary of hearing “I can’t do that” or “I can’t do yoga”. I am weary because I couldn’t do 98% of what I do now when I started, either! I did not get to where I am now by magic; I wasn’t at all flexible when I started, my posture was poor, and my core and many other muscles were weak. Fortunately, I have had great teachers and attended many helpful workshops and trainings. I have been to classes ranging from horrible to excellent.
Mostly, I work hard at it every day with my mind as focused as possible every moment of the practice. And when I find a good teacher, I stay with him or her so that they know me and know what is hard for me. (Because I try to avoid what is hard. Yup, I do this too!)
The other reason yoga teachers get tired of hearing “I can’t do that” or “I can’t do yoga” is that we know it is not true. We see people practice yoga who let nothing stand in their way. Personally, I have practiced yoga with a person missing an arm, another person dealing with multiple sclerosis, and people recovering from cancer treatments and surgeries.
The main reason I am weary of hearing this (and I suppose most other teachers are also) is because it is a self-fulfilling-prophecy. It keeps you from starting and inhibits progress when you do start.
If you have ever tried to teach a kid to swim or ride a bike you know exactly what I am talking about. All those attempts when they didn’t believe they could do it didn’t bring success! Yet once they start to believe even slightly “maybe I can do this”, the attempts become successful. This isn’t just true for kids!!! It is true for adults as well. I and my yoga friends often talk about why we struggle with certain poses, for example I was (still am) frightened of arm balances and handstand poses. I know the problem is in my mind – my thinking “I can’t do this” or fear “what if I fall, and get hurt”. Intellectually I know this is ridiculous because I can do these with a spotter or teacher standing next to and supporting me, and I have fallen and not gotten hurt. It might be ten or one hundred more attempts before I believe I can do it and/ or get past fear enough to actually succeed.
So keep trying, keep practicing, there is no finish line.
All the best~ Christina