Yoga During The Covid-19 Pandemic

I originally emailed these suggestions to many of my students and friends in mid-March when we were self-isolating in our homes. I am posting them now because the pandemic is once again picking up momentum and some of you are back spending more time at home. Hopefully, practicing some or all of these suggestions will give you comfort during these trying times.

As you practice self-care, remember to use what you have learned in our yoga classes --- asanas (poses and practices) and pranayama (breathing techniques). Here a few yoga recommendations to do when you get tired of watching TV, knitting, reading or other hobbies. A short daily practice will help mitigate stress and boost your immunity.

• Do deep breathing for 5 minutes (either sitting or standing). Do the complete yogi breath (three-part breath) making sure your belly fills up and expands during the inhale and contracts back towards your spine with the exhale. Deep breathing will open your lungs and side ribs. Your lungs are your biggest lymph pumps and will clear out clutter and toxins from your body.

• Another breathing technique you can practice when standing or sitting is the 5-5-5 breath. Inhale to the count of 5, hold to the count of 5, and exhale to the count of 5. Repeat the sequence several times.

• Stand up tall in Mountain Pose and feel the strength of the pose. Concentrate on your posture. Hold the pose for several breaths then extend the arms overhead and stretch. Do a few sidebends and twists. Loosen up any tightness you have built up while sitting.

• Remember the importance of balance as we age. Standing in Mountain Pose (and holding on to a chair or kitchen cabinet, if necessary), lift one leg a few inches off the floor or bend the knee and hold for several breaths. Repeat with the other leg. Also try moving the bend knee forward and back or out and in. This will continue to strengthen your leg muscles needed to ensure balance is sustainable.

• What other yoga poses should you practice?

  • Cat/Cow (while kneeling in Table Pose, arching the back and lifting the head as you inhale; curving the back like a Halloween cat and lowering the head to look between your knees as you exhale) to keep your spine flexible, stretch the back torso and neck and opens the chest for better breathing.

  • Downward Dog (standing inverted V-pose) to calm the brain, relieve stress, stretch the shoulders, hamstrings, calves, arches and hands.

  • Child’s Pose (sitting back on your heels and lowering your head to the floor) to stretch the hips, thighs, and ankles while relaxing the muscles on the front of the body and stretching the muscles of the back torso.

  • Hip Opening by laying on your back and using your strap to lift each leg up and down, to the side, and across the body. Then lifting both legs up and down and spreading them to stretch the sciatic nerves down the back of the legs. Opening the hips results in more range of movement (so important for older folks), better circulation, and more support for the muscles of the back and the spine.

• Another important practice for self-care is Self-Massage. This can be done using sesame, olive, or coconut oil. It will nourish and hydrate your skin and settle frazzled nerves. It can be beneficial to massage your feet in the evening to aid relaxation, promote better sleep, and improve blood circulation.

I hope these suggestions help you to be more physically active as we go through this unexpected journey. Also get plenty of sleep, eat nutritious foods, and stay hydrated as you manage your stress.

May you be calm.  May you be healthy.  May you be happy.

Namaste,

Larkey

Kneeling Sun Salutation

This series of poses helps to build lower and upper body strength and release the lower back muscles.

• Hero Pose (sitting on heels)
• Child's Pose
• Table Pose/Cow Pose (arch back and look at ceiling)
• Downward Facing Dog
• Plank (step legs back)
• Downward Facing Dog (step legs towards hands)
• Table Pose/Cow Pose
• Child's Pose
• Hero Pose

YOGA FOR BONE HEALTH (OSTEOPOROSIS)

Dr. Loren M. Fishman, a physiatrist at Columbia University who specializes in rehabilitative medicine, has been gathering evidence on yoga and bone health for years, hoping to determine whether yoga might be an effective therapy for osteoporosis. In one of his studies, he had the participants perform 12 assigned yoga poses daily or at least every other day.  His findings showed improved bone density in the spine and femur of the participants who were moderately or fully compliant with the assigned yoga exercises.

The following list outlines the 12 yoga poses performed during the study:

• Tree
• Triangle
• Revolved Triangle
• Warrior  II
• Side-angle
• Locust
• Bridge
• Supine hand-to-foot I
• Supine hand-to-foot II
• Straight-legged twist
• Bent-knee twist
• Corpse

You may perform the poses in any order. Remember to be kind and gentle with your body as you perform each pose. Each pose is held for up to 30 seconds. The entire regimen, once learned, should take only 12 minutes to complete.

Reference: 12 Minutes of Yoga for Bone Health, Jane E. Brody, December 21, 2015.

Beginner Sun Salutation

Here is the version of the Sun Salutation that we have been practicing in class.  I hope you make use of it in your home practice.

Yoga Strategies to Reduce Stress

Happy holidays everyone.  Holidays can sometimes add stress to our lives.  Here is a recent web article on yoga strategies to reduce stress.  Enjoy.

Five Yoga Strategies to Reduce Stress

Yoga for Arthritis

Arthritis, inflammation of joints, tops heart disease as a leading cause of work disability. It can restrict your day-to-day life when it makes your joints painful, stiff, and swollen. There are currently 171 forms of arthritis. They affect people from all walks of life. Regular practice of the yoga poses listed below for hips and the sacroiliac can reduce the discomforts caused by the arthritis in these parts of the body.  

Be gentle to your body as you move in and out of these various poses.

• Centering in Mountain Pose
• Standing warm-ups (leg lifts, arm swings, hip rotations, shoulder shrugs)
• Tadasana with block
• Adductor (away from body); Abductor (into midline) Exercises --- Begin in Mountain Pose
  • Weight on right leg; tighten thigh; point leg out; don’t stretch inner thigh; 3 times; other leg
  • Inner thigh - bring leg forward and cross; contraction in inner thigh; do this very gently and focus on breath
  • Stand on foot from wall - turn heel out and take leg out; press outer foot into wall (resistance); should feel stretch in inner thigh.
  • Right hip touches wall; left leg crosses over (can move away from wall).
  • Rotate right leg out - tree pose lift to foot or shin. (Rotate first and then lift; cross ankle over opposite shin. Don’t reach down and pull up leg with hand). Point toes down.
• Standing lunge
• Warrior II
• Side angle stretch (hand at waist and look up; hand to block and stretch)
• Triangle with block
• Wide-legged forward bend (hand 12 inches forward); take hands to ankles
• Pressure cooker standing ---strap around calves; hands at waist; bend forward; widen thighs; keep spine long; hold as long as you can; takes pressure off the inner edges of the hip sockets
• Chair Pose and Chair Twist
• Seated side stretch
• Crossed-leg seated pose with knee resistance - sit on block; hands on knees with elbows out; push up with legs and down with hands; lift through your torso. Re-cross legs and repeat.
• Seated cow’s face - legs only - with/without resistance (stretches abductors)
• Janu Sirsasana with belt - stretches hamstrings; improves hip flexibility
• Seated Forward bend with push/pull action - staff pose on block; bend left knee with shin vertical; place strap around right foot; lift chest and bend forward placing left arm over left shin pushing shin into arm; turn right thigh out and pull back on strap. Repeat on other leg.
• Wall dog
• Child’s pose
• Windshield Wiper - arms overhead
• Leg stretch with belt
  • Recline with one leg bent; lift straight leg and hold 8 seconds; repeat; then repeat with other leg
  • Knee to chest; other leg straight
• Leg stretch on side
  • Bottom knee bent; lift top leg; points toes down; repeat 10 times
• Cobra and Cobra with strap
• Bridge
  • Modified - both knees bent & arms at sides, tighten butt and lift up (but not chest) and down; 
  • Full - elbows bent 90 degrees and fingers point up; inhale hands down; exhale hands up
• Reclining Twist
• Ankle to knee lotus prep at wall
• Legs up Wall

Tibetan Sun Salutation

• Start at the back of your mat, in Mountain Pose, bring your hands to your heart (Namaste); circle your arms out and above your head bringing your hands together above the crown of your head.  
• Slowly lower your hands to down your throat, heart, and other chakras (energy centers of the body) including the knees until you come to a standing forward bend.
• Lower your hands to the mat and and come down to the four-legged table pose (on all fours on your hands and knees).
• Lower to your belly by sliding forward on your mat.
• Bring the palms of your hands together above the crown of your head. Your fingertips are pointing away from you and your arms are straight.
• Bend your elbows with the palms of the hands still together and lower your hands to the back of your head and neck (throat/shoulders).  Your fingers are pointing to the ceiling.
• Lower your hands to shoulder or breast height with one hand on each side of the body.
• Press back into child's pose.
• Push back into downward facing dog.
• Move your hands and feet together into the standing forward bend.
• Roll up to Mountain Pose and bring your hands to your heart.
• Repeat these steps.

Classic Sun Salutation

You may use this chart to practice the sun salutation sequence that we have performed in our classes. May your practice be fruitful!

Simplified Moon Salutation

Here are the yoga poses that comprise the Simplified Moon Salutation.  Feel free to use them to practice this yoga sequence anytime day or night. 

• Mountain Pose with hands at heart 
• Upward Stretch Side Stretches 
• Goddess Pose 
• Star pose 
• Triangle 
• Angle 
• High Lunge 
• Walk hands to center for wide-legged forward bend with knees bent 
• Walk hands to other side (opposite foot for other side) 
• High Lunge 
• Angle 
• Triangle 
• Star pose 
• Goddess Pose 
• Mountain Pose 
• Upward Stretch 
• Side Stretches 
• Mountain Pose with hands at heart

Half-Standing Moon Sequence

Here are the yoga poses that comprise the Half-Standing Moon Sequence. Feel free to use them to practice this yoga sequence anytime day or night. It will loosen your muscles, relieve stress, and make you feel better all over.

• Mountain Pose
• Upward Stretch: Clasp hands above the head and stretch throughout the entire body
• Side Stretches: Keep hands clasped above the head. Exhale to one side. Inhale to center. Repeat on other side.
• Wide-Legged Side Stretches: Step feet apart more than shoulder width. Repeat Upward Stretch and Side Stretches
• Star: Turn heels in and toes out. Place arms at shoulder height with fingers pressing into imaginary walls. String pulling the torso upward. Breathe and hold.
• Standing Twist: Turn toes forward; turn palms up keeping arms at shoulder height. Twist from side to side with breath. Exhale to side; inhale forward.
• Star
• Triangle: Turn one foot to 45 degrees and other foot to short end of your mat so hips face the long side of your mat. Inhale lengthen torso; exhale shift hip back and bend down into triangle. Repeat several times with the breath.
• Star
• Forward Bend with hands in center: Turn toes forward. Swan dive down to forward fold with exhale. Lift heart then lower head. Hold and breathe.
• Forward Bend Twist: Inhale and lift one arm above head and look upward; exhale and return arm and head to center. Repeat on other side.
• Forward Bend holding toes: Walk hands to feet and place fingers under the toes. Hold and breathe.
• Star
• Mountain Pose: Step feet together to hip width apart.
• Upward Stretch: Clasp hands above the head and stretch throughout the entire body
• Side Stretches: Keep hands clasped above the head. Exhale to one side. Inhale to center. Repeat on other side.
• Mountain Pose: Hands at the heart. Take a few resting breaths.

Google Yoga Doodle

The Google Doodle today celebrates what would have been the 97th birthday of yoga instructor BKS Iyengar.  There are 3 versions of the doodle, each showing a different yoga pose.  Check it out.

Google Doodle (Yoga)

Stress Relief for the Holidays

“Stress Relief for the Holidays” will be practiced during the December  14^th and 16^th classes.  Come join me in this gentle yoga class to keep you peaceful and balanced throughout the holidays.  May you find peace and harmony this holiday season!   Namaste

Yoga for Osteoporsis

Yoga can help prevent osteoporosis, as well as help people with osteoporosis, by offering weight-bearing exercises to stimulate bone growth and by improving balance, muscular strength, range of motion and coordination while lessening anxiety.  Suggested yoga poses are: tree, standing poses (triangle, warriors I, II, and III, side angle pose), weight bearing poses (dolphin plank, dolphin, and downward dog), and twists (revolved triangle, revolved side angle pose, standing and seated twists). Make sure you incorporate some of these poses into your regular yoga routine to keep your bones strong.

Yoga for Menopause

Last week, our yoga practice included several restorative yoga poses (lying down bound-angle, supported bridge, and supported legs-up-the-wall) and standing and seated forward bends to alleviate the discomforts of menopause including hot flashes, anxiety, irritability, insomnia and night sweats.  When practicing these poses, make sure you provide support for your neck and extremities by using soft cushioning such as pillows or rolled-up towels.  Don't let any part of your body hang unsupported.  Use folded blankets and/or large cushions or yoga bolsters to support the back and open the chest. These restorative poses use your energy to heal and calm the body, so don't make your body work to support itself instead.  Light some candles, turn on some relaxing music, and enjoy yourself!

Sun Salute’s Little Sister

Here are the yoga poses that comprise the Sun Salute’s Little Sister.  Feel free to use them to practice this yoga sequence anytime day or night.  It will loosen your muscles, relieve stress, and make you feel better all over.

• Mountain Pose
• Standing Back Bend
• Standing Forward Bend = Swan Dive down; lift heart then fold deeper
• High Lunge = Step one leg back and bend front leg
• Crescent  = High Lunge with arms overhead and backbend
• Downward Facing Dog
• One-Legged Downward Facing Dog
• Low Lunge = Drop one knee to the mat and bring the other (bent) between your hands.
• Crescent = Low Lunge with arms overhead and backbend
• Standing Forward Bend = Press back leg out and up then step the back leg forward to meet the front leg.  Lift heart then fold deeper.
• Mountain Pose = Reverse Swan Dive up from Standing Forward Bend
• Standing Back Bend
• Mountain Pose = hands at heart.

Fall 2015 Class News

Hi, Everyone! I hope you are enjoying the autumn season. Fall has always been a time of change. The trees have turned to beautiful vibrant colors. The weather has gotten colder and the days have gotten shorter. The clocks will soon be turned back giving us an extra hour of sleep while throwing off our routine schedules. The stresses of holiday shopping, decorating, and cooking will soon be upon us. It is also the time of year when we get our flu shots. All these changes can lead to imbalances in the body along with tiredness and stiffness. So, the remaining 2015 classes will emphasize improving balance and flexibility, boosting the immune system, and managing the common cold with yoga. We will then end the next session with a “Stress Relief for the Holidays” class to give you helpful tips for making use of yoga to get you through any trying times during the holidays. If, in addition to the topics presented above, you have a particular topic that you would like me to address during a class, please just send me an email, use the contact form on this site, or talk to me at class, and I will be happy to work your request(s) into a class or two.

The second fall session of the yoga classes at WROC begins the first week of November. Registering early will ensure the minimum enrollment requirements for each class are met. I look forward to continuing our yoga practice together . Happy Fall!   Namaste!

New Yoga.LJM Website

Welcome to my new Yoga.LJM website.  This site will provide information on my ongoing and upcoming yoga classes, as well as other information on yoga and relaxation that I want to share. If you live in the South Hills area of Pittsburgh, PA, and are interested in learning more about yoga or taking one of my classes, please contact me by phone or e-mail or send me a message using the Contact Form at the right.  Namaste.