At a recent yoga class, the instructor had the students pair up to do some partner assisted stretching of the hamstring muscles. While I have no problem - and actually welcome - "assists" from the teacher, I am a little nervous about having another student work on me...and vice versa. My partner was a tall, young woman who was probably somewhat stronger than me. While I was in the reclining position, my partner was to take my outstretched leg and gently guide it towards my head. Which she did - and by no means am I faulting her. But, my leg was shaking (no, make that trembling) and although it didn't hurt, I'm always concerned about going "over my edge" and injuring myself.
Anyway, I'm just wondering here how other yoginis feel about working with partners.
Sunday, November 22, 2009
Thursday, November 19, 2009
Moonbeam - a ray of light from the moon...
What, you ask, does the title of this post have to do with yoga? Well, actually, a lot. I used a "Moon Series" of poses taken from Yoga for Movement Disorders in my class this week. Moon poses are similar to the seated sun salutations that we have been doing in that the poses are done in a continuous flowing sequence. Although there are many variations on the moon series, this particular version suited our class well.
Moon series - seated variation:
Moon series - seated variation:
1. Seated mountain pose
2. Crescent moon
3. Goddess
4. Seated Forward Bend with Twist
5. Seated Hamstring Stretch
6. Goddess
7. Crescent moon
Wednesday, November 11, 2009
Yoga Teacher Training - Students w/Parkinson's Disease
On Saturday, I had the privilege of attending a program sponsored by the Mass Chapter of the American Parkinson Disease Association. This was a training class for yoga teachers who may have students with Parkinson's Disease. I thought this would be a great opportunity for me to educate myself about this particular disease - as well as to learn about some strategies for modifying my yoga class to help guide students who may have this or other movement disorders.
The training began with a yoga practice led by Renee LeVerrier, RYT, and author of Yoga for Movement Disorders. We began the class with some breathing exercises and Renee later explained that she spends a lot of time in her classes "cueing" and "counting" so that movement is coordinated with the breath. We "warmed-up" and proceeded to several seated poses for stretching. The standing segment included a lot of movement with music. In a pose called "willow" you begin by standing and then twisting from side to side keeping your arms loose by your sides. You are shifting your weight from left to right - when moving to the right, you lift your left heel off the ground - and then do the same on the opposite side. You could have a lot of fun with this pose by varying your arm and hand movements.
In Renee's classes, relaxation is a treat not to be missed! She says that she uses every prop available which would include pillows for your head, eye pillows, blankets, bolsters, you name it! Having attended one of her classes, I can attest to the fact that I was comfy, cozy in a "nest" of blankets and utterly relaxed.
After the yoga practice, we were given an overview of Parkinson's Disease by Cathi Thomas, MS, RN. She had an excellent slide presentation called "Sharing Hope in Parkinson's Disease". She also emphasized that patients have found yoga quite helpful in improving their quality of life. Tami DeAngelis, PT, MSPT, GCS, outlined the links between physical therapy, yoga and activities of daily living for those with the disease. Tami also provided some practical considerations for teachers. Consider the time of day when classes are scheduled. Early in the day may be difficult. Students could be stiff and medications may not have taken effect yet. Try to involve care partners in the program.
Included in the training packet was a DVD title "Exercise Ideas for People Living with Parkinson's Disease. This DVD featured a 77 year old, Bill Hillman, with the disease. Mr. Hillman devised a personal exercise program using items commonly found at home. We also received a book called Be Active which is an exercise manual put out by the American Parkinson Disease Association and a book titled Parkinson's Disease and the Art of Moving by John Argue.
This was a wonderful seminar!
The training began with a yoga practice led by Renee LeVerrier, RYT, and author of Yoga for Movement Disorders. We began the class with some breathing exercises and Renee later explained that she spends a lot of time in her classes "cueing" and "counting" so that movement is coordinated with the breath. We "warmed-up" and proceeded to several seated poses for stretching. The standing segment included a lot of movement with music. In a pose called "willow" you begin by standing and then twisting from side to side keeping your arms loose by your sides. You are shifting your weight from left to right - when moving to the right, you lift your left heel off the ground - and then do the same on the opposite side. You could have a lot of fun with this pose by varying your arm and hand movements.
In Renee's classes, relaxation is a treat not to be missed! She says that she uses every prop available which would include pillows for your head, eye pillows, blankets, bolsters, you name it! Having attended one of her classes, I can attest to the fact that I was comfy, cozy in a "nest" of blankets and utterly relaxed.
After the yoga practice, we were given an overview of Parkinson's Disease by Cathi Thomas, MS, RN. She had an excellent slide presentation called "Sharing Hope in Parkinson's Disease". She also emphasized that patients have found yoga quite helpful in improving their quality of life. Tami DeAngelis, PT, MSPT, GCS, outlined the links between physical therapy, yoga and activities of daily living for those with the disease. Tami also provided some practical considerations for teachers. Consider the time of day when classes are scheduled. Early in the day may be difficult. Students could be stiff and medications may not have taken effect yet. Try to involve care partners in the program.
Included in the training packet was a DVD title "Exercise Ideas for People Living with Parkinson's Disease. This DVD featured a 77 year old, Bill Hillman, with the disease. Mr. Hillman devised a personal exercise program using items commonly found at home. We also received a book called Be Active which is an exercise manual put out by the American Parkinson Disease Association and a book titled Parkinson's Disease and the Art of Moving by John Argue.
This was a wonderful seminar!
Wednesday, November 4, 2009
Let's Make A Deal!
Today, one of my students asked me if she should be doing yoga every day. We got to talking and I explained to her that it is my goal to have a daily practice - but, sometimes "life" gets in the way and I don't always practice what I preach. On our way out from class, we discussed the benefits of a daily practice and decided to make a pact. We would each practice 2 poses - just 2 to start - daily for the next 2 weeks. We decided to do Mountain Pose and Downward Dog every day. Just spending part of each day doing these 2 poses is certainly doable - and now we're "accountable", too. Thanks, Fran! This was just the motivation I needed today.
Sunday, November 1, 2009
Easy Does It Yoga Class
On Friday I had a little daytrip for myself and it all began in Rose Russo's "Easy Does It" yoga class in Newburyport. Rose is a kind and gentle teacher and a Reika master as well. After spending a few minutes with her, you could almost sense that she was a healer. She made me feel welcome from the start. Although the class is called "easy does it", it's not as easy as you think. It's important to remember that your body may not be in the "easy" place today. But, no matter...you start where you are and go from there. We did several standing poses using the wall as an assist. The wall provides a lot of stability and acts like a security blanket if you're feeling shaky. This was a timely experience for me as I've been neglecting my practice of late. Sometimes you just need a little (gentle) push in the right direction and that's just what I found in this class. :)
Sunday, October 25, 2009
Starting Over
We've just returned from an action-packed week travelling to New York City and Washington, D.C. We saw several shows, did lots of sightseeing, had fabulous dinners out, and walked, walked, walked!!!! Of course, I had every good intention of keeping up my daily yoga practice on this vacation...but this was not to be! I could tell you that I was busy - or tired - or pressed for time -and that would all be the truth. Regardless, I didn't practice and now I must start over.
So, today, I began with warm-ups and gently urged my body to open and respond. From there, I practiced standing and balancing poses. I can balance for a few moments now and realize that I'm not where I used to be...and that's ok. From here, I practiced sun salutations - slowly, deliberately, mindfully. At times my body would "creak" and I felt like the Tin Man from the Wizard of Oz needing oil!
But, gradually, showing myself a little compassion, the stiffness dissolved and I felt at ease. Starting over, in fact, is probably a good thing for yoga practitioners. It puts you in a position to take things slow, to breathe, to notice, observe.
So, today, I began with warm-ups and gently urged my body to open and respond. From there, I practiced standing and balancing poses. I can balance for a few moments now and realize that I'm not where I used to be...and that's ok. From here, I practiced sun salutations - slowly, deliberately, mindfully. At times my body would "creak" and I felt like the Tin Man from the Wizard of Oz needing oil!
But, gradually, showing myself a little compassion, the stiffness dissolved and I felt at ease. Starting over, in fact, is probably a good thing for yoga practitioners. It puts you in a position to take things slow, to breathe, to notice, observe.
Sunday, October 11, 2009
Yoga and Osteoporosis
Once I was diagnosed with osteoporosis (May, 1999), I developed an almost borderline obsession with my posture. Even now as I write this, I consciously just brought my shoulders back and sat up straighter. It was the "dowager's hump" that had me in a state. But a recent article published by Reuters News Service indicates that yoga may decrease this age-related curve of the upper spine. A small study was conducted by Dr. Gail Greendale (UCLA) where a group of elderly study participants did yoga for 6 months and the results were compared to a group who did no yoga. The yoga group saw their upper spine curve lowered by about 5 percent. The yoga group met 3 days a week for 6 months. During their yoga classes, they used breathing techniques and did poses to increase flexibility and strength in their back muscles. Granted, this was a very small study with only about 120 participants in all. However, it is just one example of the benefits of a regular yoga practice...and another reason to spread the word to our senior population.
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