Asking For Help In Yoga And Everyday Life.

By Renee’ Fulkerson


Help – to give assistance or support. To make more pleasant or bearable improve, relieve and rescue, save. To be of use to

I find it difficult to ask for help unless I am at my wit’s end. And from my experience, I believe others also struggle with asking for help. On the other hand, I have no problem with offering and giving support to others. Which I also find to be true of others around me. Why is it so difficult to ask for help but so easy to give support? I guess no one wants to feel like a burden to another.

Burden – defined as making heavy with a load or with emotion. Something carried a worry or sadness, or a responsibility.

I think this rings true in yoga practice. In a yoga practice, students have experience with the postures. In a yoga class, there is more time and instruction per posture. I enjoy teaching both and encourage students to stop me and ask for help or support in both cases. And sometimes help is needed in everyday life situations too.

Recently a long-time YogAlign student began having some challenges with her knee. She did not want to miss her regular YogAlign classes and continued to show up for classes. Of course, I was thrilled to have her and knew she would need to adjust some of our regularly practiced postures. When getting up and down off the floor, she would need some assistance. These were all easy adjustments I could support her with and, I felt good about doing them. She would always comment not to give her special attention. Or hold up the practice but, it never seemed to be a problem. After all, even though she had temporary challenges with her knee. It did not mean that she would not benefit from the yoga practice. Not showing up for her regular YogAlign practice and connecting with her body, breath and friends would have been a disservice to her healing process. We also added bi-weekly full-body massages to keep her spirits up and relieve her from aching knee pain. I hope you have found a yoga practice/ class where you can ask for help when needed. We all need a little help sometimes.

On my last trip to the mainland, my mom was suffering from debilitating back pain. She had twisted and jarred her back weeks before my visit. Upon arrival, I could see and sense her frustration with limited mobility. I knew she needed help but, would she ask for it? My mom lives alone and, so everything falls on her to do. She had not been able to take care of everyday tasks. And all of the things she likes to accomplish before I arrived. She had been spending most of her time lying down and feeling bad about not feeling good. Even though I am an advocate for moving, she needed to rest. Back pain is no joke! And usually, sleep is unattainable during a back pain flare-up. Without good sleep, coping skills and positive attitudes begin to decline.

When helping someone who suffers from back pain a, pillow under the knees is crucial because a good portion of their time is lying down. And without the pillow or wedge, there is more pressure on the low back. The support is also helpful for knee pain. Pain that occurs in the knee when the knee is kept straight.

Another way I could help my mom was by moving everything up. All of the things she regularly used got moved higher up. So she would not need to keep bending down to retrieve them. The constant pulling on the back from bending over was only going to prolong the healing process. When bending over you, want your knees soft and not locked out utilizing all the gluteal muscles and when coming up pushing: through from the bottom of the feet. With a bit of help, my mom was up and moving more comfortably. She began with short walks in the neighborhood. She began to enjoy lying down with a pillow under her knees and was getting some much-needed rest. When I left, I was confident she was on the road to recovery and, her spirits were up. A little help goes a long way.

I learned the benefits of asking for help recently. I had a pressing task I was not ready to face. I leaned on my husband for support. After a few weeks of my regular meditation, YogAlign practice, and space. I was able to complete the task.

Nobody wants to feel like a burden to themselves or others. Let’s keep showing up for our yoga class/ practice. And ask for help when we need it. We are worth it!

Aloha

Grieving, YogAlign, And Hope.

By Renee’ Fulkerson

Some say the only for sure things you can count on in life are taxes and death. I have found another for sure in my life. And that is my beloved YogAlign practice. It has provided me with the tools I needed to cope with my father’s passing. Death is never easy and, a sudden death makes it that much more challenging. And then enter grieving. Grieving is a process that affects everyone differently. And there are no right or wrong ways to grieve. I want to share my experience in hopes it may benefit another in a position of loss. Loss can come in many forms.

Some of the emotional symptoms I felt:

  • sadness
  • hopelessness
  • fear
  • anger
  • overwhelmed
  • regretful
  • shut down

Some of the physical symptoms I felt:

  • body tension
  • fatigue
  • insomnia
  • shortness of breath
  • no appetite
  • nausea
  • shut down

For me, all of the above mentioned emotional and physical symptoms were all intertwined. And I dealt with them as a whole. I view the body as a whole and not in pieces. And because the YogAlign Method works with the body as a whole. I had everything I needed to get through this difficult time. 

Emotion is a conscious mental reaction or state of feeling. I knew I had to approach my emotions from the inside. To be able to function in my everyday life. Feeling shut down emotionally and physically makes it hard to live. Enter YogAlign.

I can’t be for sure, which pushed me to the mat more? My emotional or physical pain. I will say one could not help but ease the other. The outcome was always a sense of relief. My approach to the practice was different than my usual beginnings. 

I begin by: 

  • laying on the floor with my knees bent at a distance from my belly
  • arms out to a wide V, palms facing up and, fingers spread
  • shoulder blades draw together and away from my ears

In this posture, I feel safe and, my body feels supported. I have created space for my belly to relax. There is space between my chin and my chest. I can surrender a bit and breathe. Once my breath begins to flow freely. Everything else starts to follow. The tension in my body starts to unravel. At times I will cry. And I honor that. My body becomes more receptive to feel better. I then move into self-massage.

  • start by crossing an ankle over a knee
  • press each nail bed and gently roll up the toe joints
  • massage top and bottom of the foot
  • back of the leg, inner and outer thighs 
  • taking a few inhales through the nose and, lion roar exhales

From here, I begin to massage my belly, starting at the costal arch below my sternum. I move with gentle to medium pressure in clockwise circles. Then I place my hands on either side of my ribcage. And breathe in like sipping from a straw. Feeling my ribcage expand into my hands (holding for a few seconds). Then I stick my tongue out and begin the lion exhale. And feel my ribcage move away from my hands. As my body begins to trust this good feeling, I start to feel the negative emotions subside. And that emotional break can last an hour the length of my practice or day(s). Either way, I am grateful for the reprieve.

 Onto hands:

  • press each nail bed and gently roll up the finger joint
  • massage wrist, arm, and elbow up to the shoulder
  • across the pecs and above/below the collar bone

From here, I knead my chin and place my hands on my cheeks. Push my cheeks up as I breathe in and lion breath out. Knead around my eyebrows and move out to my ears. I end the self-massage with a nice scalp rub. By this point, I am breathing freely and feeling cracked open.

Sometimes this is all of my practice I need. I can then go about my day and responsibilities. Maybe have a lite meal and go to bed and get some sleep. Other times I move on with the practice. Usually in more challenging moments. I continue on the floor with the leg tuner series, YogAlign SIP ups, and pandiculation. Pandiculation is the act of yawning and stretching simultaneously. Like that first good morning stretch before getting out of bed. By this point, I have moved out of my emotional thinking body and moved into my physical feeling body. YogAlign postures have allowed me to breathe, gain space, and feel good. 

I want to keep this good feeling going. I come to standing slowly (no head rush). I give myself a moment to adjust to being upright. Have a couple of drinks of water and feel the effects of my practice so far. I can move through the YogAlign arm tune-up series, tree posture, and high lunges. And into a soft knee forward fold grabbing elbow to elbow. Checking in with the backline of my body and release tension in the neck and shoulders with the gravity. All of this breathing and movement have, on more than one occasion, brought me to tears. I embrace the release and know grieving is a process. That could signal the ending of my practice. Again no right or wrong or, I may finish up with some low lunges and YogAlign full-body recalibrator (supported splits). More water and standing pandiculation with some lion exhales. For a moment being in the moment has brought hope. And then the dread returns when I realize my dad is no longer in his physical body. I honor this human experience of pain and sadness. Continue to breathe and work my way back down to the floor on my tummy. 

I finish my practice:

  • laying on my tummy and resting on a cheek
  • knees bent 
  • gently moving my legs in a clockwise circle 
  • massaging my lower belly
  • switch cheeks

In this posture, I can relieve any last tension in my belly. And then prepare myself for Savasana or the final resting pose. 

Rolling onto my back with my knees supported with a bolster, rolled blanket or, blocks. I can return to my starting posture and get a sense of how my body and heart feel from start to finish. No judgment, just observing. I have moved through my practice with breath and space. I have practiced YogAlign postures that bring me into proper alignment while supporting my natural curves. This practice allows me to engage my body as a continuum from head to toe (including my tongue). 

My grieving has and does include a fetal posture, lots of sitting and sheet therapy. But that is only some of the time and, it is getting less frequent. I don’t apologize for my feeling of grief. I turn to my beloved YogAlign practice to release and move through those moments. And to balance the aches and pains that come from being more sedentary than usual. Grieving has not been an easy process for me and, it has only been over a year since I lost my father. But I am beginning to see and feel him in a whole new way. A way that brings a smile to my lips and fills my heart with love.

Aloha 

Joint Stability And Mobility.

By Renee’ Fulkerson

One easy way to keep your joints healthy, pain-free and what YogAlign is all about is good posture. Standing and sitting with proper posture protects our joints from head to toe.

Recently teaching the Whole Body Recalibrator/ Hanumanasana, Monkey Pose, splits. A long-time student voiced she was not comfortable in the posture. Which I could appreciate, given she had been having some hip discomfort. We always use yoga block support during this posture. And also move through the preparatory sequence building up to the Whole Body Recalibrator. I would not consider her hypermobile. And she has practiced this posture with me so many times I could not count. But on this day, it just was not working for her. She usually has two yoga block configurations for support. I recommended we add another yoga block to make three. And for her to engage her inner thighs to fire her gluteal muscles and start her SIP breath to engage her core. That gave her the lift she needed rather than hanging in her hip and lumbar spine joints. She was more comfortable physically and able to reap the benefits of the posture. The tuning, toning, and balancing from the inside out. However, her ego took a hit. She replied with frustration that she felt she was moving backward in her practice.

Joint stability and mobility are topics that come up in almost every YogAlign class I teach. On that day, I had to remind her to practice posture and proper alignment and not just a pose. The definition of a pose is to assume a particular attitude or position to be photographed, painted, or drawn. Stable Joints give you the ability to remain or promptly return to proper alignment through a balance of forces. Joints that provide stability are your elbows, feet, knees, and lumbar spine. Mobile Joints give you the range of unrestricted movement around a joint. These include the ankle, hip, and thoracic spine. And then there is hypermobility. Meaning some or all of a person’s joints move way beyond the normal range of movement. And could put them at risk of injury during stretching and bending. If their bodies don’t have enough strength to stabilize their muscles as they stretch and bend. We must be equally strong as flexible. And be mindful of our end range when practicing postures like Hanumanasana/ Whole Body Recalibrator. Remaining active with muscle engagement allows us to reap the benefits of this posture.

By the way, most anyone can practice Whole Body Recalibrator with proper support. I find for me when I have sat too long (blogging) this, is my go-to pose. Tuning, toning, and balancing me from the inside out!

Aloha

YogAlign Bird Dog A Weight Bearing Movement.

By Renee’ Fulkerson

Some weight-bearing movements where your bones support your weight are walking, dancing, stair climbing, and gardening, to name a few. I love to do all of these activities. Well, maybe not stair climbing so much. I also find when using my 5lb weights for 20 minutes at least twice a week. My arm, back, and chest muscles stay toned. By stressing our bones, strength training can increase bone density and reduce the risk of osteoporosis. Men can also get osteoporosis. To learn more, click on https://www.bones.nih.gov/health-info/bone/osteoporosis/men

We all come in different shapes and sizes and find enjoyment and various benefits in different ways of moving our bodies. Even something like weight lifting plays a different and unique role for each individual. For some, weight lifting is serious business. Men and women of all ages going to great lengths to achieve a competitive body ready for competition. And those more mature using 5lb free weights to fend off osteoporosis. We can use our body’s weight to our advantage. Did you know the femur is the longest/ strongest bone in the body and the heaviest? An average human being weighing 150lbs leg weighs 26lbs. Much heavier than a 5lb or 10lb weight. And the weight in the arm is 8lbs. Three more pounds than a 5-pound weight. And just under 2 of a 10-pound weight. 

Bird dog is a posture you can use your leg and arm weight to your advantage. Bird dog promotes proper posture and increases range of motion. Improving balance and stability and strengthens the core, hips, and back muscles. Anyone can do the bird dog including, the more mature set. (and lean muscle does diminish with age)

YogAlign Bird Dog:

  • Begin by starting on all floors also, known as table pose. Be sure to distribute your weight evenly front to back. This balance will take the extra pressure and weight off your wrists.
  • Next, focus on your head/ neck posture. Imagine putting a marble in the long crease in the back of your neck. Place it right between your hairline and the top of your shoulders. When you begin to drop your head too far forward (chin to chest). You will lose your marble. If you lift your head too much, you will also lose your marble. The goal is not to lose our marble. 
  • Extend your right leg back with the top of your foot gently touching your yoga mat. Toes pointed, begin your SIP inhale (breathing through a straw), and slowly with purpose, raise your leg. Bring your leg only as high as the rest of your body, not higher. Making sure you are not lifting/ twisting your right hip towards the ceiling.
  • Smile and start your sss-hale like a snake and slowly bring your leg down and back to starting position. You can begin moving from side to side with conscious breath, posture, and pointed toe. Taking it to your edge and then come down and rest on your forearms. 
  • Take a nice inhale and exhale through the nose.
  • Now add the arms (jet plane arms) with palms facing down and fingers spread. Create gentle resistance by pushing your arms down towards the floor. Be mindful not to let your shoulders creep up towards your ears. Left leg/ right arm and right arm/ left leg.

It is more important to move slowly with proper alignment with less number of times. Then, rushing through the posture with more times and little to no benefits. After all, can you imagine the possibilities in a body you can trust?

Aloha

Fitness, Movement, Health, and Fun!

By Renee’ Fulkerson

What words would you use to describe your fitness routine? Everyone seems to have their vision of what fitness means and what it looks like; Fitness, movement, health, and fun are the four words that come to mind when describing my YogAlign practice/ classes. In my opinion, the YogAlign method meets my definition of fitness. The postures put me in proper alignment. And create a good physical shape for my body and structure. I can trust my body when performing a specific task or purpose. I want my fitness program to support and enhance my abilities to perform daily activities pain-free. Have you clearly defined what you want from your fitness program?

Movement, I love all kinds. I think dancing would be my favorite. I could dance for hours without much thought; I get lost. The movement of walking is also underrated and has endless benefits mentally, spiritually, and physically. To learn more about five surprising benefits of walking. To learn more about five surprising benefits of walking.

When I think about my health, it is not merely just the absence of illness or injury. It is the complete package addressing body, mind, and spirit. I rely on my YogAlign practice to keep my immune system up as my diet. In my everyday life my, mantra is all gain and no pain. Our minds allow us to think and feel. We want and need to feel good during and after our practice/ class to fill up our spirit. To keep wanting to come back. One of the main things we can do to be healthy is to have conscious breathing. Our lungs work all day and night, whether we are awake or asleep. That’s 20,000 or so breaths per day! 

Fun is defined by the Oxford English Dictionary as “Light-hearted pleasure, enjoyment, or amusement; boisterous joviality or merrymaking; entertainment”. Although particularly associated with recreation and play, fun may be encountered during work, social functions, and daily life. There is something to be said for having a laugh and a good time. I remember when I took my first YogAlign training with Michaelle Edwards (founder and creator). She recommended having a few jokes up our sleeves. And sure enough, jokes and having a good time were encouraged. I know myself and others have commented I did not arrive with a smile but, I am leaving with one. Are you having fun with your fitness?

In conclusion:

  • What words come to mind when describing your yoga or exercise class?
  • Have you clearly defined what you want from your fitness program? 
  • What kind of movement do you enjoy?
  • Do you finish your practice/ class with a smile? 
  • And do you keep wanting to show up for your fitness and health?

Aloha

Does Your Yoga Practice Align You And Build Core Strength?

By Renee’ Fulkerson

I have found that it isn’t so important how you perform on your yoga mat regarding glamour poses. But, how those real-life postures you practice propel you into a healthy and active lifestyle. In YogAlign, we practice real-life yoga postures engaging muscle groups that you will need for all of your favorite activities and everyday life movements.

My friend Corrine has been showing up for YogAlign practice faithfully for many years now. She is an avid golfer and plays golf with a group of ladies of all ages and backgrounds at least once a week. Golfing is an activity she enjoys on so many levels. The social aspects, being outdoors, and the challenge of the game. I would not teach or advise her to practice Sirsasana or headstand to improve and enjoy her golf game more. What I do teach her is how to engage and build her core strength. Building strong core muscles will provide ease of rotation, balance, and power. Hitting her golf ball farther and follow through with a powerful golf swing.

It all starts with the SIP Breath (structurally informed posture). Breathing is an exercise that is at the center of all actions in which we engage. In YogAlign, learning to breathe from your core – using our primary breathing muscles, and balancing the muscles of respiration to free the ribcage – is one of the most important skills we can learn. (quoting Michaelle Edward’s creator of the YogAlign Method). When practicing the Core SIP breath, you begin to feel the length from the top of your head to the bottom of your feet. Not to mention Aligning you into good posture from the inside out.

Natural curves, spine alignment and soft knees.

The above image shows the spine’s alignment with the body’s natural curves. A cue you often hear in some yoga classes is to pull your navel to your spine. You are inevitably taking all of your spine’s natural curves away and restricting your breathing. We also take care not to practice yoga postures that require you to draw your toes towards you. Why? Because you lock out your knees and, we do not walk with straight knees. Keeping your spine’s natural curves with soft knees allows your body’s natural shock absorbers to give you the gift of lift.

Rotation without collapsing.

rotation is a circular movement of an object around a center (or point) of rotation. In yoga practice, we would refer to this action more as a twist. You have heard the claim that yoga poses, especially yoga twists, detox your body. The liver is responsible for your body’s detox and happens mostly on a cellular level. In YogAlign, we think of our body as globally, not in pieces, and maintaining the ability to breathe when moving through the spiral line. What is so great about the picture above is the rotation/ twist is not wrenched. Meaning there is space between her chin and chest. The openness and ability to breathe have allowed her to engage her core. The Rectus abdominis, transverse abdominis, internal/ external obliques, quadratus lumborum. That core engagement will support her with the power she needs to hit her golf ball farther.

Powerful connection with the ball.

There is a level of confidence in knowing you can trust your body. Knowing that with every YogAlign practice, you are re-programming your internal software. Software/ habits that are going to bring you back to good posture. It takes more effort to be in poor posture than it does to be in good posture. Other muscles that are equally important are the hamstrings and glutes providing proper posture throughout your golf swing. With postures cues – draw your toes back towards you makes it impossible to engage your glute muscles. You will also have a hard time taking a full inhale. Pointing your toes enlists your hamstrings and glutes with ease. Come to standing and place one foot slightly in front of the other. Come up onto the center of your tiptoes engage your inner thighs to feel your glute muscles follow. Then switch feet and come up on to the center of your tiptoes. To add more challenge pulse, up and down by slightly bending the knees. Make sure to have some fun with it!

Balance and follow through.

In the above picture, Corrine’s balance is spot on! Our balance declines with age due to loss of muscle strength and joint flexibility. We spend our early years trying to achieve balance milestones first steps, riding a bike, hopscotch, cartwheels, and riding a skateboard. As an adult we are still achieving balance milestones in tennis, golf, running, and dancing. Maybe you are not the athletic type? Walking across the room or down the block requires balance. Standing from a chair, going up and downstairs, carrying packages. A balance posture in yoga is Vrikshasana or tree pose. However, there are so many other real-life ways to practice balance. Practice squatting instead of bending over (also protects your low back). Practice sitting down and standing up from a chair without using your hands. In YogAlign, we add limbs/ arms to our tree. Our arms move about at different heights and levels. For more of a challenge, we will also come up onto our tiptoes in tree pose. Try it! It can be more challenging than it sounds.

A birdie was achieved.

From the height of her peak balance back into proper posture with ease. The transition has become instinctual due to the kind of real-life postures practiced on the mat. By thinking of our body globally and not in pieces, movements begin to benefit us as a whole. Recap a squat engages muscles, builds balance, and protects the low back when picking things up. Tree pose a balance builder, move arms about explore proprioception. Then come up onto tiptoes and engage inner thighs and glutes. Don’t be afraid to question some of the postures you practice that do not feel good to you. Avoid practicing postures that pull you apart because you feel tight and possibly destabilizing joints and tendons. Practice postures that put you together create confidence, strength, and power. Point your toes like a dancer during leg circles stabilizing the hip joint. If you feel or hear a grinding stop, and re-adjust posture. Make a bigger or smaller circle, point-toe more or avoid that posture altogether. Evaluate your yoga practice. Can you breathe while in postures, see and feel the positive effects?

Does your yoga practice align you and build core strength?

YogAlign is simply the art of being in your structure and breath. It is pain-free yoga from your inner core. We actively seek out positioning, alignment, and movement that reflects how we move in daily life. To me, YogAlign is movement, health, fitness, and fun.

Cheers to you Corrine!

Hang In There Living Or Not Living With Back Pain.

By Renee’ Fulkerson

Definition of pain: a localized or generalized unpleasant bodily sensation or complex of sensations that cause mild to severe physical discomfort and emotional distress and typically results from bodily disorder (such as injury or disease).

Definition of back pain: physical discomfort occurring anywhere on the spine or back, ranging from mild to disabling.

COMMON CAUSES
Back pain can have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position, or wearing a poorly fitting backpack.

I recently had the opportunity to work with someone regarding YogAlign (posture education) that I hold near and dear to my heart. She suffers from chronic back pain challenges. I refer to her back pain as a challenge because it challenges her while moving through her daily activities. Pre- pandemic she had a regular exercise practice at her local YMCA but is no longer able to attend (due to closures). Her daily exercise practice and weekly walking kept her back pain at bay. She continues to walk when she can. The chronic and nagging back pain does not let her get very far. All of the above mentioned has made her feel a bit depressed with a great deal of frustration.

I have asked the question before was it the depression that gave someone poor posture, or was it the poor posture that gave them the depression? In this case, the poor posture (aka back pain) is creating feelings of depression. I know she is one of the many out there suffering from chronic back pain. These are some of the ways her chronic back pain and discomfort have negatively impacted her every life.

  • unable to get a good night’s rest
  • taking a walk around the neighborhood is cut short
  • getting up and down from a seated position is hard
  • house cleaning takes longer due to needing more breaks
  • gardening has become more painful than pleasurable
  • standing to cook and do dishes is uncomfortable
  • getting in and out of the car is not easy

These are just a few of life’s basic movements that are becoming a real struggle for someone who is suffering from chronic back pain. I offered to work with her utilizing the YogAlign method and started with the basics. I also mentioned to her do not believe anything I say. Follow my cues through the practice, and your body will be the judge. I sensed she had some apprehensions before we began and was afraid it was going to hurt. I reminded her that the YogAlign method is pain-free yoga from your inner core and let your body be the judge. I needed to know if she could get down on the floor. She answered yes although, we could have started on her back on her bed. I also wanted to know if she could get up and down off the floor without aid. Getting up and down off the floor is something I teach in all my YogAlign classes. Students don’t even know that is what we are doing (practicing). Other times they do know we may be lying on our backs taking a resting breath. They believe Savasana (resting pose) is coming next. And I say let’s come to standing, drink some water, and then come back down on your backs for Savasana (resting pose). Sometimes they grumble but, I explain to them how important getting up and off the floor properly is. It is a skill you want to keep as long as possible.

Getting started: you will need a yoga mat, blanket, or towel (make yourself comfortable).

  • lying on your back (I placed a soft blanket under her )
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • allow the space between the shoulder blades to draw together
  • drop shoulders away from ears
  • arms out like a downward facing V by your sides with fingers spread and palms facing up
  • settle in, adjust for any discomfort, and begin to breathe normally
  • press the bulbous part of the back of your head into the mat/ blanket
  • you are in perfect alignment – now relax and enjoy the support of the floor

The SIP Breath: you will need a straw if you have one.

  • place your hands on your ribcage
  • create a small O with your lips
  • sip in like you’re sipping through a straw (you can use a straw)
  • feel the ribcage expand
  • retain the full breath for a few seconds (shoulders down away from your ears)
  • smile and start to s-hale like a snake with closed teeth (take the straw out before s-hale)
  • feel the ribcage contract
  • take 3 X SIP breaths feeling the ribcage expand and contract
  • take a resting breath through the nose
Supine Heron Stand

The Supine Heron Stand: this posture can be down lying on your back or standing up with a few tweaks.

  • extend the right leg and bend the left knee
  • start SIP breath and reach up with the right arm alongside the ear
  • retain the breath and make a fist with both hands and point the toe of the right foot while squeezing the glutes and inner thighs
  • Smile, S-hale slowly opening the fingers and spreading the toes of the right foot while keeping the ball of the foot level
  • the kneecap should face the ceiling
  • keep the lumbar and cervical curve especially paying attention during the exhalation
  • repeat on the other side

PNF -Proprioceptive Neuromuscular Facilitation: you will need a yoga block, thick book, or rolled towel.

Not only does it increase flexibility, but it can also improve muscular strength.

  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start your SIP inhale, fist your hands, and squeeze the yoga block between your knees
  • hold the full diaphragm for a few seconds and watch your shoulders are not rising up
  • open the fist, relax the thigh squeeze and begin to s-hale
  • 3 X with a resting nose breath in between
  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)
  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start the SIP inhale, lift and extend the right leg (with toe like a dancer away from you) fist hands
  • open fist and start s-hale with toes spread and pushing through the ball of the foot
  • alternate legs 3 X each side with resting nose breath between sides

Repeat supine heron stand from above on each side and then come back to neutral with legs supported with bolster and resume normal breathing.

The Core Connector: feel how the legs grow from the center of your body.

  • arms back to a downward facing V, palms facing up and fingers spread
  • left knee bent and right leg straight
  • start SIP breath lift the right leg straight up to meet the height of the left knee (keep the lumbar curve)
  • retain your breath for a few seconds, make fists
  • then open the fingers and spread the toes pressing through the balls of the foot
  • s-hale the right leg towards the floor slowly (option is to hover above the ground for a few seconds)
  • 3 X each side with resting nose breath between sides
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)

Prepping for Savasana- final resting pose: please have a drink of water, a yoga block, and a rolled towel

  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • coming back to neutral and removing yoga block from between your knees
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • start SIP inhale and then stick your tongue out and exhale like a lion 3 times (letting go of any residual tension)
  • come back to your normal breathing and close your eyes
  • allow yourself to relax in Savasana for at least 10 minutes (if your back allows).

When you open your eyes, please take your time getting up to a seated position and then to standing to avoid any dizziness that might occur when getting up too fast. Also, you may want to check with your physician before starting any new movement or exercise practice. And let your body guide you through what works and does not work for you. Pay attention to pain. Do not continue with any posture if you are experiencing pain!

In conclusion, the beloved whom I worked with for about an hour to an hour and a half for three days straight with the above YogAlign practice had positive results. She felt great relief after our first session regarding chronic back pain. She felt none of her regular twinges of back pain during her sleep and slept through the whole night. After our second session, she was able to do her housework pain-free without having to stop for several breaks. By her third session, she was ready to go for the kind of walk around her neighborhood that she used to enjoy (and she did). I even noticed her mood and appearance seemed to be more relaxed, refreshed along with a pep in her step. She now has a YogAlign practice to grow with and into allowing her to reimagine the possibilities for life and enjoy all the activities she loves.

I hope this information can be useful to you or someone you may know and remember you never get comfortable with being uncomfortable.

Aloha

Sitting Too Much? How To Restore Balance Into Your Body.

By Renee’ Fulkerson

Resting at a right-angle on a climbing route affects the human body differently than resting/ sitting in a chair at a right-angle.

I recently spent some time in Joshua Tree National Park camping, hiking and, rock climbing with friends. While we sat and stood on big beautiful boulders waiting for the next climber on the rope the topic of sitting kept coming up. Complaints of knee, hip, and back pain came up several times all with the same comment ” I am not used to sitting so much”. Of course, as a YogAlign posture educator, my ears perked up when I heard these statements. Mind you these experiences were coming from very fit and active human beings however, since the pandemic they have not been so active.

My gal pals.

Ironically two of my gal pals (pictured above climbing and on belay) are both teachers one a second-grade teacher and the other a P.E. (physical education) teacher to high school students. The second-grade teacher is in her middle fifties and extremely fit in every sense of the word. When she is not in the classroom you can find her engaged in a plethora of activities. Hiking, backcountry skiing, scuba diving, kayaking, swimming, and teaching/ practicing yoga. She is also very active in her classroom with her students keeping their little bodies moving. The high school P.E. teacher is in her early forties healthy, active, and always on the move. After school, you can find her rock climbing in Joshua Tree National Park or training in her fully outfitted home Crossfit Gym. Both complained about the negative impacts that sitting was having on their entire body. Their teaching has transformed from various movements into sitting in front of a computer for extended periods.

I began to explain to them sitting in chairs puts your trunk and legs into a right angle position. This position causes sagging in the sacrum, spinal compression, and weakens our core muscles.

Sitting: is a basic human action and resting position in which the body weight is supported primarily by the buttocks in contact with the ground or a horizontal object such as a chair seat. The torso is more or less uprightWikipedia

Ironically so many things are happening (good, bad, and ugly) and not happening while sitting.

One of the complaints was the IT (iliotibial) band feeling dense to the touch and pain in the knees. The IT band is a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip to the knee and shinbone. The IT band helps to extend, abduct, and rotate your hip. Excessive sitting or repetitive flexion of the knees (from sitting) keeps the IT band stretched and sedentary. Which can cause instability in the hips, knees, and pelvis referring to hip pain or Iliotibial band syndrome. Iliotibial band syndrome is an injury often caused by activities where you bend your knee repeatedly, in this case sitting who knew?

Creating length in the IT Band

What are some solutions?

In this case, I explained tightening what is already tight to get more out of the resting length of the muscle, fascia, and connective tissue. Think of when you laugh hard and you can’t breathe because your stomach muscles are so tight. When you stop your stomach is spacious and relaxed.

Creating length in the It band

  • lay on your back, with arms stretched out to both sides at shoulder height
  • palms facing up and fingers spread
  • with your left knee bent, and right leg straight roll onto your right side
  • placing your right hand onto the IT band of the left leg
  • while keeping your left shoulder connected to the floor (palm facing up towards your ear)
  • begin your SIP breath (like breathing through a straw) feeling your diaphragm expand
  • make a fist with your left hand and hold the breath for a few seconds
  • begin to resist by abducting your left leg towards the left (against your open-palmed hand)
  • while keeping the left shoulder on the floor and toes pointed
  • open the fist of the left hand
  • begin to S-hale like a snake (with a smile) feeling the diaphragm contract
  • releasing the tension (wrestle) from the hand against the IT band
  • drawing your left knee, a bit closer to the floor
  • massage vigorously the IT band and muscles around it creating healing circulation
  • repeat 3X on each side of the body
  • starting with the knee up and away from the floor and not open further than a right angle towards you
Using yoga blocks to get hips above your knees.

Next, I suggested to both my gal pals when sitting getting your hips above your knees which is not easy with a standard desk. Fortunately, one has a desk that adjusts to standing or sitting. She could stack a few sets of yoga blocks on her standard chair as pictured below or get more of a bar stool type chair to again to get her hips above her knees. This is not going to work with a standard desk because when you lift your hips above your knees the desk is going to be lower and you would then haft to slouch over. Some would think having a standing desk would solve the problem of excessive sitting however, that is not the case. Especially if when standing you are not in proper alignment and are starting to slouch after a period of excessive standing. In my opinion, it all comes back to balance. Balance in the body and balance between sitting, standing, and activity. I try to stand or be active equally to the amount of time I need to sit. In other words, if I sit for 30 minutes I then stand/ move my body for 30 minutes. Switching between sitting and moving my body throughout the day helps to keep me in balance.

Aloha

Living Long And Dying Short Or Living Short And Dying Long.

By Renee’ Fulkerson

In other words, having a body you can trust and living pain-free. With a sustainable body that allows you to imagine all of the endless possibilities well into the future.

Or, having a body you cannot trust and maybe living with discomfort and or pain. A body that limits you from enjoying life and all the activities you love.

Living long and dying short or living short and dying long?

I had first heard this phrase in my first YogAlign Teacher Training. Then again recently in a two-week intensive YogAlign Posture Education Certification Course. I started thinking about the phrase once again and wondered do we have a choice? And, the answer was of course in almost all cases we do have a choice. I feel most certain if people were asked which they would prefer from the above-mentioned phrases living long and dying short would be the most appealing option. I know it would be for me!

Pain knows no age, race, or gender, and becoming aware of bad posture habits is the first step in changing the existing habit.

The most common issues I work with are neck and shoulder discomfort and or pain. Various aches and pains along the entire back body (mostly low back). Also, hip discomfort and or pain is an issue that comes up often.

The first thing we need to look at is our daily posture habits:

How are you standing, walking, and sitting? Do you find it difficult and tiring to stand for even a short period of time (such as doing dishes)?

When walking are you able to walk with ease? Have you ever looked at the bottom of your shoes to see how they are wearing (evenly or unevenly)?

Do you find it difficult to sit comfortably for any period of time? Have you created a sag in the support system of your chair or couch from sitting too much?

How does your posture translate into your workspace and weekend activities? These are all good questions to ask yourself as the answers will be very telling and helpful. And a jumping-off point into good posture. With good posture habits/ body mechanics, your life can be long and prosperous and without maybe uncomfortable and or painful.

Let’s start by looking at some of the reasons for neck, shoulder, back, and hip discomfort and or pain.

We are developed in the womb and birthed from a C shape or the fetal posture. At this point, we do most of our breathing from our bellies. Babies and young children will use their abdominal muscles (bellies) much more to pull the diaphragm down for breathing. The intercostal muscles are not fully developed at the time of birth. The baby has to grow to develop these. Once babies are placed on their tummies curiosity gets the best of them and they begin by lifting their heads to fully see their surroundings. Soon after they can get themselves up on all fours (hands and knees) and start locomoting forward known as crawling. Next pulling themselves up and walking supported by a person or object to eventually walking all on their own. During this process, we are developing the natural Lordotic and kyphotic curves aka shock absorbers in our spines. We are still very comfortable moving from the center of our bodies and bending at the knees with ease when picking something up.

Fast forward to today and as a teen, young adult, adult, or elder take a look in the mirror from your side profile or lateral line and what do you see. Natural Curves in your spine or have you returned to the C shape posture? If your answer is C not to worry we just need to shift some outdated posture habits. Also known as rewiring and updating your body’s posture software. But, before we do that we need to look at why this C posture is creating negative impacts on your breathing, mood, and possibly causing you discomfort and or pain.

Having the body in a perpetual C posture draws your chin to your chest, your pubis to your sternum, rolled forward shoulders, and forward head carriage just to name a few. Your spinal curves aka shock absorbers are non-existent and not putting a much-needed spring in your step. This C posture makes it quite impossible to get a full diaphragm inhale or exhale (as adults we should not be belly breathing). With proper diaphragm breathing, we can work on our good posture habits from the inside out (the diaphragm is a muscle and also needs to be exercised). The C posture puts all the weight onto your knees and can very easily add to those achy, painful, and unstable knee joints. As the body curls forward it puts the front of the body into full-blown flexion. Meaning muscle groups whose actual job is to be stabilizers are not being able to do their job. They instead are being enlisted out of necessity to keep the heavy forward-leaning body up. That forward pressing body is affecting the space for your organs and possibly creating some fear and anxiety emotions/ mood responses.

Meanwhile, the back of the body is stretched out and exhausted. Think of your back like a shirt riding up towards your shoulders and ears. Again take a step in front of the mirror and looking from the side angle or lateral line view are you able to see your vertebral column very close to the surface of the skin? If the answer is yes again the natural curves aka shock absorbers are not being able to do their jobs in keeping you agile and bouncy. The back body is also in need of some extra support to keep your head up as it is falling forward and calls in the fascia. The fascia lays down more fascia in the upper back area usually between the top of the shoulder blades to the Occipital (bulbous part) of the back of the head. Causing those tight and stiff feeling shoulders, neck and causing possible headaches. The lower back is not tight needing to be stretched it is stretched and exhausted in need of support. How does the back get the support it needs? Simple answer proper posture. Believe it or not, you have a muscle corset around your midsection made out of muscles and muscle groups which we call stabilizers. These stabilizing muscles and muscle groups are some of your most important and necessary posture muscles. Unfortunately, as I mentioned above if you are leaning forward in a C shape some of these stabilizer muscles start to work as flexor muscles. Just by getting your body back into its natural curves and proper posture we can tap into our body’s internal back support brace (stabilizers).

All of these above issues and so much more can be addressed and overcome with rewiring and reprogramming of your body’s posture motherboard.

Getting started:

  1. Breathing from your diaphragm and not your belly
  2. Balancing the flexor chain or front of the body. With the extensor chain at the back of the body.
  3. Firing up posture muscles and posture muscle groups that have forgotten how to engage.
  4. Creating tensegrity or balance throughout the body.
  5. Being mindful of how we stand, walk, and sit.
  6. Questioning movement, yoga, and exercise classes that put you intentionally in bad posture (reinforcing bad posture).
  7. If you tend to be hypermobile creating new habits not to take a posture to your edge ultimately pulling yourself apart.
  8. Find exercise, yoga, and movement classes that focus on real-life movement (reinforce good posture).
  9. Create a space for movement, health, fitness, and fun in your life.

Aloha

Loneliness And Movement Solutions.

By Renee’ Fulkerson

Definition of lonely:
Being without company: LONE
Cut off from others: SOLITARY
Not frequented by human beings: DESOLATE
Sad from being alone :LONESOME
Producing a feeling of bleakness or desolation

I have had feelings of loneliness focus on the word feelings. When I verbally expressed this to a friend, she reminded me that this was a state of mind and not the reality of the matter. That got me thinking yes, I could reach out via phone, facetime, Skype, or physically show up to another human being and connect.

Although, that last part may be a bit difficult given our current situation.

I have been able to continue to teach my regularly scheduled YogAlign classes I am very grateful. Why because I work with a small group of regulars and one student generously offered to host our YogAlign classes at her home. Which, may not be the case for many yoga teachers, students, and beyond.

For the students and myself that meet several times a week for YogAlign Class, this is part of our community, relationships, and for some a lifeline. We can continue to move our bodies, fill our diaphragm with deep full breaths, and best of all smile, and laugh with one another. Keeping our spirits as well as our immune system/ body happy and healthy!

My mom is a perfect example of a lonely state of mind. She is in her early seventies and has attended her regular exercise classes at her local YMCA for years. This weekly ritual has been her lifeline as she lives alone. She can join in community with others in group classes, socialize a bit before and after classes and then get her personal workout on. Due to our current situation and not having that resource she is having all the feelings mentioned above.

The solution?

Across the ocean on Kauai, where myself, husband and teenage son live. He also is feeling some degree of loneliness. For him, it is manifesting in feelings of boredom, unmotivated, and lack of engagement. For most seventeen-year old’s school, every week is their lifeline. Meeting in community for classes, socializing during lunch, before and after school. With his school being completely virtual (online) he is missing out also on connection.

The Solution? Sometimes you haft to get creative.

We packed up all things precious to a seventeen-year-old (his gaming computer) and sent him across the ocean to his Grammys. This was not necessarily easy for dear old mom and dad but, it felt right and he was all for it. Although none of us were sure how this would unfold? I haft to say we all have been pleasantly surprised with the outcome thus far.

It has been a little over a month now and there is more comradery, movement, and breath on both parts. How? Aside from having a change, they both are doing for each other. Meaning my mom is motivated to get up and get creative with cooking, work in the yard, and take walks with her grandson. Joaquin is spending less time gaming (on his computer) and out of boredom, also cooking, running errands, and again taking walks with his grams. With more movement, breath, and a few laughs, this keeps their mind, immune system/ body, happy and healthy.

Remembering loneliness is a state of being (a feeling) is half the battle.

I mentioned in another blog post that we can connect with the physical. sometimes it’s easier than spiritual as it is more tangible. We can connect with unpleasant feelings just as easily as pleasant feelings like joy. Once we can get motivated and get our bodies moving with gardening, going for a walk, or practicing YogAlign some level of happiness will follow. You have everything on your side to succeed in-breath, purposefulness, and movement. Maybe you won’t always have a partner by your side but, you still can create joy. I find listening to music with headphones or a book on tap/ podcast while participating in activity proves to be a great companion.

The Movement does not always haft to be a grand gesture. Washing the car is a pretty good workout.

As a YogAlign posture educator, I will be teaching and practicing YogAlign postures during class. I never show up teaching with a planned class I teach to the energy of the students. During these last six months, the energy has varied from day to day. With some comments before class being, I am just happy I am awake and got here. To follow up comments after class, “am I going to be a lump today”? YogAlign was my accomplishment for the day. I now feel motivated to get other things done after my YogAlign class. All good stuff I recommend honoring how you feel days you need to be a lump and other days a firecracker.

Playing with my pal Max.

I like to be playful when the energy feels heavy. For example, after travel has opened back up a few of my students who also happen to be grandparents will be traveling to see their precious grandchildren. Some of those grandchildren are infants and toddlers who spend most of their independent time on the floor. As they begin to lift their heads out of curiosity. A necessary phase to create the natural curves in their spines. Littles are born with a C-shaped spine and with head lifting and crawling, they start to create the natural S curves in their spine. I teach YogAlign postures that will allow them to get down on the floor, move around comfortably and trust their bodies to perform pain-free doing something they love with someone they love. When students are lying on their back on the floor in their last full-body stretch or practicing self-massaging they think savasana (final resting pose) is next. I instruct them to come to standing. There are not too many times during the day when you come to standing from lying on the floor next we have a glorious and well-deserved final resting pose.

Practice getting up and down off the floor from lying on your back or stomach postures a few times. It’s all about movement.

That is the beauty of practicing YogAlign pain-free yoga from your inner core consisting of real- life movements. Practicing movements that reflect who you are and how you live and want to live your life. We can all tap into feeling joy instead of loneliness. Syncing movement with breath is a beautiful way to get there.

Aloha