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? Sometimes you need to get creative.

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 myself 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 more difficult given our current situation.

I have been able to continue to teach my regularly scheduled YogAlign classes and for that 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 of course has not been the case for many yoga teachers, students and beyond.

For the students including myself that meet several times a week for YogAlign this is part of our community, relationships and for some a lifeline. We are able to 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 life line as she lives alone. She was able to 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 has an is having all the feelings mentioned above.

The solution?

Across the ocean on Kauai where myself, husband and teenage son live he too is feeling some degrees of loneliness. For him it is manifesting in feelings of boredom, unmotivated and lack of engagement. For most seventeen-year old’s school on a weekly basis is their life line. 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 however, 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) 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 have mentioned in other blog post that we are able to connect with the physical sometimes easier than spiritual as it is more tangible. That being said we can connect with unpleasant feeling just as easily to pleasant feelings such as joy. Once we are able to get motivated and get our bodies moving be it gardening, going for a walk or practicing YogAlign some level of joy is going to follow. You have everything on your side to succeed breath, purposefulness and movement. Maybe you won’t always have a partner by your side however, you still can create joy. I find listening to music with headphones or book on tap/ podcast while participating in activity proves to be a great companion.

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

Being a YogAlign teacher does mean I am going to follow a certain guideline of postures to teach and practice during class. That being said I never show up to teach with a planned class I teach to the energy of the students. During these last 6 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 big accomplishment for the day. To I now feel motivated to get others things done after my YogAlign class. All good stuff and I recommend honoring how you feel somedays 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. Example after travel has opened back up some 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 of course spend most of their independent time on the floor. Because they are starting to lift their heads out of curiosity and necessity 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. That being said we practice YogAlign postures that will allow them to get down on the floor, move around comfortably and trust their bodies to preform pain-free doing something they love with someone they love. When students are laying on their back on the floor getting in their last full body stretch or self-massage thinking savasana (final resting pose) is next I instruct to come to standing. And we all agree that there are not too many times during the day when you come to standing from lying on your back on the floor. Then we have glorious and well deserved final resting pose.

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

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

See you on the mat.


14 Day Self (love) Quarantine.

By Renee’ Fulkerson

I thought that a 14 day mandatory self quarantine was going to be rough however, that was not the case.

Self quarantine: verb – to refrain from any contact with other individuals for a period of time (such as two weeks) during the outbreak of a contagious disease usually by remaining in one’s home and limiting contact with family members.

My father had become ill and left his physical body at the end of March. I spent the next month on the mainland doing all the things one does in an event like this.

When I left the island I had been informed upon return I would be required to self quarantine for 14 days. I had so much on my mind I did not really think to much about it. Turns out it was a time of great healing.

Upon my return back to Kauai I felt depleted.

I found my physical body at this time to be very tired, tense and wanting to curl up into a ball. I found my breathing to be non existent. In other words I was unconsciously holding my stomach so tight I could not take a full breath. My mental state was mostly distracted by anything and everything.

The good news is this was and is all fixable!

I knew I had two weeks of self quarantine and in that moment I felt great relief in knowing I could focus on myself. Let’s face it in our day to day lives the thought of even one day to focus on ourselves seems unattainable.

I began this self quarantine AKA Self Love Quarantine by:

  • allowing my emotions to show up good, bad and ugly
  • not judging my accomplishments or lack thereof
  • sleeping and eating on demand
  • asking for help
  • tuning into my breathing patterns
  • being patient with my tense and tight body
  • letting go

I also participated in all the tangible supportive rituals like – journaling, meditating, chanting and most beneficial for me YogAlign.

I have found in my personal yoga practice and teachings the majority of students can connect to the physical part of their yoga practice first. Why? Because it is tangible and you can feel it. That is what is so amazing about the YogAlign Method you can physically feel the benefits instantly. Once your physical body feels good everything else follows. Your breath flows more freely, your mood elevates to happy and you are back in balance.

Example of this for me during this 14 day Self Love Quarantine was freeing up the frontline of my body so I could breath. I mentioned earlier I could not get full inhales and exhales due to me clenching my tummy. Which then made my entire frontline shorten and my backline stretched out and exhausted. What to do? The YogAlign Downward Dog Series.

This series of postures is going to create space and length along my entire frontline and backline from head to toe. With this newfound space and length I am able feel the balance return to the front, back and sides of my body. Bringing what felt like a C posture collapse in the frontline (chin to chest) back into my bodies natural curves, balance and breath.

The YogAlign Downward Dog Series: when practicing this series use the SIP inhale (sipping through a straw) and exhale either with the S snake sound (with a smile) or lions breath (tongue out). Moving through the sequence taking three breaths per posture and per leg.

YogAlign High Dog

YogAlign High Dog

YogAlign Traction Dog

YogAlign Traction Dog

YogAlign Core Dog

YogAlign Core Dog

YogAlign Psoas Dog

YogAlign Psoas Dog (back)
YogAlign Psoas Dog (front)

Another posture I rely on when I need to create space in my belly is Cobra. Like the postures above- Cobra will balance the fascial forces between the front and back body. The superficial front line is again lengthened from the top of the toes to your head, and the core line is strengthened in length and integrity.

The Cobra Pose

Cobra Pose

During this 14 day Self Love Quarantine I realized what a gift this time had been for me. It was not all fun and games however, I would not change a thing. I was able to fully relax in my body to allow the feelings and emotions to move through me without restrictions. Reconnect with breath allowing my inhales to expand my rib cage and let out a lengthy sigh of tension. (much like lion’s breath)

Sigh: verb – emit a long, deep, audible breath expressing sadness, relief, tiredness, or a similar feeling.

Ironically, I ended up returning to the mainland a month later for various reasons and had a second opportunity for a 14 day Self Love Quarantine.

This time was a completely different experience as I was in a much different place. I will say it was much easier and more timely to achieve some of benefits mentioned above and then some. And although I know it is unrealistic to have this amount of time as well as mostly unnecessary. I highly recommend taking a few day(s) for a Self Love Quarantine every now and again.

Sending love and aloha

Renee’

You are Safe, You are Loved and you are Not Alone.

By Renee’ Fulkerson

“You are safe, you are loved and you are not alone”, is a mantra I have been practicing more frequently these days. For me it helps to have a gentle reminder of these positive and powerful words when I am in need of self soothing.

Fear: is an unpleasant emotion caused by the belief that someone or something, is dangerous, likely to cause pain, or a threat.

Loneliness: is a state of mind that can cause people to feel empty,alone and unwanted.

This is just one of many definitions of fear and loneliness I have come across and have felt personally myself. Not to mention there are so many different circumstances and situations in which fear can arise in our day to day lives. What intrigues me the most about the feelings or ideas around fear is not only the mental effects but also the physical effects on the human body.

Some of the physical characteristics I have observed and experienced myself have been:

  • Tension in my muscles maybe in the form of drawing my shoulders to my ears
  • Shortness of breath inhales and exhales become very rapid along with increased heart rate
  • Stomach ache and or poor digestion due to pulling the belly in creating a collapse in the frontline
  • Withdrawal and uninterest in activities or life in general leading to possible depression and anxiety
  • Sleepless nights creating exhaustion exacerbating the fear into a fight or flight bodily response

The list could go on and on as there are so many short term and long term possible effects on the physical body during trying times of fear and uncertainty.

I myself have found great relief to the above mentioned issues in keeping with my regular routine in regard to my personal YogAlign practice. I use the term regular loosely as we all know some days are easier than others. And some days I complete two hours and other days maybe an hour. Either way the benefits outway the negative effects on a body being in the fight or flight mode for extended periods of time.

Loneliness on the other hand is more of a state of mind rather than an emotion. Meaning your state of mind is your mood or mental state at a particular time. Example: upon waking up in the morning you already feel off and then maybe the rest of the day does not seem to go so well. Mostly due to the fact you woke up on what some call the wrong side of the bed. And then there is the snowball effect. Your state of mind or mood starts out a bit unsettled and after creating several more stories in your head you are feeling empty, alone and unwanted.

The good news is we can change our mood and our thoughts – what a relief!

How can YogAlign support us physically and mentally through fearful and uncertain times?

By resetting the tension in our bodies while practicing certain postures, breathwork and self massage bringing our bodies and breath back into alignment. When we are aligned with the spine in the bodies natural curves, the body connects naturally as a continuum and we begin to feel relaxed, balanced, secure and peaceful. Creating the space to obtain and maintain a comfortable and natural state of being (safe, loved and not alone).

I would love to offer some of my very simple self soothing yoga techniques:

1. The YogAlign Full Body Stretch – lying on your back, arms stretched out over head (keeping shoulders down), fingers spread and palms facing in towards one another. Allow your spine to arch creating space in the small of your back, lengthen legs and point those toes away from you. Now create the letter O with your lips and simply inhale like you are sipping through a straw (feel the ribcage expand). At the top of the SIP breath tighten your entire body fist your hands and tighten your glutes. It is not so much your pulling yourself apart as pulling yourself inward tight, tight, tight. Now exhale (feel the ribcage contract) sighing with your tongue out (a.k.a lions breath) and completely let your body go limp. Resetting the tension in the body, creating length in the front and back lines of the body. (repeat 2 more times)

2. Spine rolling on a small ball (75% inflated) – lying down begin by placing the ball in the curve of your neck and slowly turning your head side to side sink into the ball. Work the ball down and around the shoulder blades and continue down the spine. Be sure to keep your knees bent (keeping pressure off the low back) as you move through the natural curves of the body. Lastly moving the ball into the arch of your back and sacrum. Be slow and gentle at first especially if you are a first timer or have suffered an injury. Continue wiggling and squiggly up and down the spine with full inhales and exhales. You can also raise the arms gently over head if that feels good. Either way let yourself fall heavy on the ball and completely let go. Please do not over do it 5 to 10 minutes total is perfect.

3. The 2 block chest opener and neck elongator – start by sitting up and then set one yoga block on its lowest side (sideways) ultimately to be placed between the bottom of the shoulder blades. For women right around where your bra hooks sit although everyone is a bit different and you will need to play around a bit till you find the most comfortable spot. Next place the second yoga block upright at its highest point ultimately supporting the back of your head. Once the yoga blocks are placed lean back and adjust accordingly to find that sweet spot. Again, knees are bent in order to take any pressure of your lower back and support your bodies natural curves. At this point breath and you can also slowly rock your head side to side. Make sure you are not tucking your chin to your chest and you can get full inhales and exhales. You should be feeling an openness, release and a feeling of relaxation in the entire body. Let’s create even more space in the neck and shoulders by dropping the yoga block supporting your head on its side. This may feel extremely awkward at first if your neck and shoulders are locked up (take your time). To come out easiest way is to roll onto one side or the other and remove blocks. Allow yourself a moment to lie flat on your back and feel the effects.

While moving through any or all of these offerings above make sure you are able to inhale and exhale effectively. If you cannot breath well you need to come out or adjust your posture. You may also want to silently or out loud repeat “I am safe, I am loved and I am not alone”. Combining powerful words, full inhales/exhales and postures that create spaciousness in the body is a beautiful blend. Allowing us to come back into balance, peace and love.

I hope you find something useful in my offerings and you and your beloveds stay happy and healthy.

Namaste

Yoga or Massage?

By Renee’ Fulkerson

Yoga or massage I say both!

Massage is – manipulation of tissues (as by rubbing, kneading, or tapping) with the hand or an instrument for relaxation or therapeutic purposes.

My first professional massage was gifted to me many years ago from my then boyfriend now husband. It was at a very high end spa and included a long soak in a beautiful tub surrounded by candles and flowers. Once warm and relaxed after my soak I was ready for the massage part of the package.

A gentlemen entered the room draped me beautifully with the linens applied warm oil and began applying long massage strokes to my back. I remember thinking to myself this feels so good. I understand now why people enjoy and will splurge on a massage for themselves or gift to another. Although there did come a point during the massage where I did feel some discomfort. At the time I did not understand why? I thought to myself why would this gentlemen want to add some pain to all of this pleasure? I haft to laugh at myself when I think back to being so naive.

Fast forward to several years later in what seemed like a different lifetime. I now was a licensed massage practitioner. In the beginning of my practice I did offer more of a relaxed feel good only massage. I think mostly because I was at the time a licensed esthetician and was transitioning my skincare clients into my massage clients. An opportunity came to relocate and I soon found myself gravitating from the spa setting style of massage to offering pre and post race massage at downhill mountain bike races. I did feel abit out of my element at first however, I adapted quickly and found my stride. From then I was hooked on offering a more sports friendly massage style. That is not to say the athlete did not feel relaxed after all I was relieving some aches and pains.

Fast forward to many more years later again what seemed like a different lifetime. Married, a household set up and a new baby boy I decided I wanted to become a yoga teacher. Again I started out more in the feel good realm with music, candles and essential oils all included in my yoga class teachings (not to say these are bad things). At the time my husband and myself had an outfitting backpacking business and the space next door became available and a yoga studio was born.

As life continued to evolve an opportunity came about to relocate to the Island of Kauai where I soon began my YogAlign training with none other than the founder of the YogAlign Method Michaelle Edwards. Again I was brought back to a more anatomy based yoga teaching style to go along with my sports massage technique. For now as many times in the past I am constantly learning new things and ideas as well as building off of what I already know.

Getting back to massage and what that means for me today. One way massage has continued to play a big role in my life is in the YogAlign method. Self massage is a huge piece of the practice. Whether it is with your own hands, various size balls or a little extra attention from the teacher. It feels just as good when you are your own massage therapist.

Another way massage plays a part in my life is going back to getting a client on the massage table. And depending on what the reason is that they are on the table in the first place dictates how I will proceed. For some it is the everyday aches and pains of a life well lived for others it could be more specific. An example may be a recent injury, recovery from a surgery or postural abnormality such as Thoracic Kyphosis or Lumbar Lordosis.

I tend to think of Kyphosis and Lordosis as hills and valleys of the spine and back. These two postural issues are addressed with incredible results during a dedicated and regular YogAlign practice however, massage therapy can also add a lot of value. Utilizing massage techniques while working towards and away from the spine focusing on the hills and valleys idea all the while manipulating the fascia of these two areas produces amazing results.

Kyphosis gives a hunchback appearance in the upper back which I consider the hill. Where Lordosis has a swayback appearance right above the buttocks which I think of as a valley. Therefore when massaging a Kyphotic back I am going to use manipulation that works the superficial back line fascia medially towards the spine. Creating space and freeing the tissues for more movement. The opposite would be true for the Lordotic issue aka swayback. I would massage the superficial back line fascia laterally away from the spine creating length and possibly alleviating some of the compression. The possibilities are endless to the amazing benefits a massage therapy session can yield.

Lastly self massage is also a part of my daily routine as is YogAlign. If I have sometime in the morning before I get out of of bed I like to do a quick foot, leg and low back rubdown. Especially if I did a long walk/ hike the day before. At the end of the day after a nice shower and before I go to sleep I allow myself an hour in bed to quietly decompress from the day. This time includes full foot and leg, arms and fingers, back and scalp self massage. Yes, there are times this does not happen however, it always happens in my YogAlign practice so I am covered.

When looking for a yoga class or massage practitioner always check their credentials, ask questions and make sure it is the right fit for you and your personal needs.

See you on the mat.

Travel and Yoga.

By Renee’ Fulkerson

When I think of travel I instantly think of freedom, adventure and fun. My second thought would likely be some logistics like when, where and how much is this going to cost. Finally I might start going over what I am going to pack and if I need to purchase any new gear for my trip.

I will tell you what does not cross my mind, however I do know it does cross many other minds is the long uncomfortable plane ride. Let’s face it unless you splurge for extra comfort or first class at some point you are going to be uncomfortable.

I myself am considered one of the lucky ones (as I have been told) because I can sleep almost an entire six hour plane flight. That is not the case for most folks and my husband and son fall into the can’t sleep on a plane category. Although my beloveds are much taller than me and having enough leg room is a bigger issue for them.

Something else most folks do not think about when they are going on a long distance business or pleasure trip is yoga. Packing a foldable yoga mat, bringing extra funds for a yoga class or finding an app to watch and follow along with yoga class. I do know folks will visit the 24 hour fitness space in their lodgings for a work out if sleep is out of the question.

For me I know after a long distance plane ride the only thing I want is to create space in my body. Re-set the tension in my possible aching back, knees, shoulders and neck. To create more length in my current state of resting muscles. As I am sure they have become short and tight from the curled up and balled posture I have maintained will sitting for hours.

One example of why we all maybe feeling some of those aches and pains as well as stiffness and possible indigestion is due to some simple unbalanced body mechanics.

We have already taken out any possibility of getting any length in our legs by just being seated. If you are lucky enough to have some leg room in front you might be able to bend forward to get length in the back line and relief from gravity while hanging your head forward. What can help get some comfort and support is simply sitting back in your seat. And practicing a few of the YogAlign principles listed below.

The image on the left: you can see how the head is jutted forward, the chin is starting to tuck in to the chest and the shoulders are starting to round and pull forward. All of the forward head carriage and placement is causing the frontline of the body to collapse. When the frontline of the body collapses that means so do the breathing muscles. Short and shallow breaths are probably the best it is going to get. This could lead to a headache or just pure mental frustration, While the frontline collapses the backline gets stretched and pulled forward as well. After 6 hours of these type of body mechanics I can guarantee the head, neck, shoulders and back are going to be very unhappy and will be letting you know through physical symptoms. If you plan on eating anything in this hunched over posture your digestion functions are going to be questionable.

The image on the right: by simply drawing the shoulder blades under you and pressing the back of the head into the headrest you have won half the battle. The weight of the head is supported and look at how much length is naturally created in the neck. The shoulders have come down away from the ears and the chin has naturally fallen into alignment. This second image proper body alignment means you are able to breath easy. The frontline is open and spacious allowing for full diaphragm breathing. Which like a domino affect keeps full inhales and exhales flowing, relaxing not only the mind but also the shoulder girdle. Another benefit of keeping the frontline of the body open is while eating you will be able to digest your food more effectively (we know sitting does not help). And maybe, just maybe you might even fall asleep.

Now for the bottom part of the body that is so much trickier. I do like to bring a small pillow to place in my lower back region. This helps to support the natural curves of my spine and may even take some pressure off of the sacrum. Really, the only thing you can do for your legs is to get up and walk down the aisle when you get a chance. Aside from some possible self massage and toe/ foot movement. Remember, it is all connected so if you wiggle your toes and feet you are going to feel that in your legs as well. I also like to bring warm socks and a scarf or small blanket to keep my feet and legs warm. Once the body starts to get cold it is going to for sure collapse in on itself in an effort to stay warm and you will be back to square one.

Once I have landed and feel settled in, a grounding YogAlign practice is where I start first to regain my composure and get my body back in its happy place. Although I was able to practice some of the YogAlign principles on the plane (in the above mentioned) to really come back into homeostasis I need to include the entire body. Sometimes long distance traveling can create some anxiety and having some familiar breathing habits and relaxing yoga postures is just what can bring us back to feeling safe and supported. To that I wish you safe, comfortable and happy travels.

See you on the mat.

I believe the Lanai Cat Sanctuary just might be a form of the fountain of youth!

By Renee’ Fulkerson

I just recently traveled from my home island of Kauai to Oahu and then onto the island of Lanai. My solo mission was to reach and then visit the Lanai Cat Sanctuary located just minutes from the airport. This adventure is something I have been wanting to do for sometime. There’s no admission fee, but if you love cats, your tax-deductible donation will help them continue their rescue work and provide lifelong care.

If you know me or follow my blogs then you know I am always observing body posture and the visitors coming into the sanctuary were not immune. Although not a first because of course I was so taken with the beautiful property and all the amazing cats. I did not start really observing or thinking back until I started looking at the photographs I had taken. Then all that joy and goodness came rushing back to me. I remembered how much I enjoyed watching the various age groups of folks faces lighting up in the days experience. I mean you do not need to be a cat lover to really appreciate the endless hours and true kindness it takes to care for over 600 cats. Now onto my incredible findings, thinking back and observing the photographs I had taken.

I believe the Lanai Cat Sanctuary just might be a form of the fountain of youth!

When I walked in the main get their was a mature couple bouncing from cat to cat bending over at the knees with ease feeding the cats treats. At which point when the gentleman was bent over one of the cats jumped on his back and he could not stop laughing with joy. That is when I noticed how at ease he was in his mature body. He looked completely stable, balance and pliable all at the same time. I thought this experience is really bringing out the best in this couple in terms of their physical prowess. I became even more excited when I saw how he was engaging his entire leg muscle instead of this low back to continue to bend and feed all the cats.

If he had any physical limitations he certainly did not show it during his and his wife’s adventure on that day!

I continued on exploring the grounds when I happened upon CB one of I believe ten full time caretakers. He to was moving about quite freely amongst the cats and visitors. I had a moment to sit and speak with him at which point I learned he was not yet a full time resident on Lanai. He was from a mountain environment where it was cold and not short of hard physical work. He started about two to three months on the island at at time and now is about ten months living on the island. Looking to become full time in the near future. When he spoke of the life he was leaving behind he appeared heavy with a serious face. When he spoke of being at the sanctuary full time he lit up like a child on Christmas morning. As he continued on with his daily tasks he had a spring in his step, bending, twisting and even getting down on the ground with the cats. Moving with ease and purpose in a childlike body.

I could not help but getting caught up in his love for what he was doing and how it affected his body mechanics.

I continued to visit with the cats petting them and feeding them with much anticipated treats. When I noticed a large sized van pulling up with what looked like a full load of visitors. Sure enough they pulled in everyone jumped out except for one gentleman who moved a bit slower with a cane. I later learned they had come over on the ferry this morning from Maui to go snorkeling. They had sometime before heading back to Maui and decided to head over to the cat sanctuary. Again they appeared to be of a more mature crowd. Upon entering the main gate several of the ladies plopped themselves right down on the grass. Twisting, turning and crawling to get to the various felines in front or behind them. It was a sight to see they looked like toddlers crawling on the ground in their own playground. They laughed and smiled but mostly just moved with ease and grace. At one point they all came to standing and began their exploration of the property. I sat there fascinated with the way folks were using their bodies down on the grass as well as while standing, walking and bending. Again I thought if any of these folks have physical limitations those limitations were not visible to me.

Not even a moan or groan on the way down or on the way up just pure excitement.

The day was drawing to an end and I felt full of goodness on so many levels. I will never know if these folks I observed had a regular yoga or exercise program in the daily schedule. If they did I hope they saw and felt the results of their practice like I did. If they didn’t then I do believe they found and experienced some of the fountain of youth that day. Even the gentlemen with the cane seemed to rejoin his group and get into the van with a bit more ease than upon arrival. I learn a lot about body mechanics by being aware of my own body and how it moves, but also by observing others. Usually you can tell when someone has an injury or something is hurting them. Just looking at they way they walk or lack of movement is a for sure sign of possible limitations. I do see a number of people who appear to be in pain when I am out and about in the world. On this particular day that was not the case I saw and felt nothing but inspiration!

See you on the mat.

The Yoga Mat of Shame

By Renee’ Fulkerson

Let’s start off this blog by becoming familiar with the definition of shame by Merriam-Webster:

Shame – a painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior.

Yikes! The thought of wrong or foolish behavior in some yoga classes could send chills down your spine. (lol) Especially in the thoughts of folks new to yoga or simply someone who tends to be a perfectionist. I agree going to a yoga class for the first time can be extremely intimidating and yet on the other hand it could feel like the perfect fit.

I recently had a conversation with a gentleman in regard to expectations. Expectations in a yoga class to expectations of going to get a massage. This guy did not consider himself a spiritual person, had never attended a yoga class and had received a gift certificate for a massage. He had concerns about feeling humiliated or distressed with the idea of attending a yoga class or using his massage gift certificate. Which then turned the conversation topic from expectation to participation.

I got the impression he felt he needed to be a spiritual person to participate in a yoga class. He started to then speak with an example (the what if):

What if a guy has no idea what he is getting himself into when he thinks of attending a yoga class?

I replied: This guy you speak of would have to have lived under a rock to not have any thoughts or ideas of what would be entailed in a yoga class or massage (he laughed).

At that point as a yoga teacher, mother and human being I knew he needed to have the yoga talk.

I could only speak for myself and the way I teach the YogAlign method. I do my very best to put new and existing students at ease. I let them know please stop me if you do not understand what I am saying or asking of them. I let them know this is their time and not mine to stand on my soapbox. He seemed intrigued and even his body shifted to a more receptive posture.

I continued by explaining that I did not take a spiritual approach to teaching YogAlign (I feel spirituality is very personal). That is not to say the student may or may not connect with something or someone outside themselves during their practice. My approach especially for a new student is purely physical. I know everyone can take one hand and touch their arm and it makes perfect sense however, not everyone can go into or believes in a meditative state. I explained when we move through the physical YogAlign practice we begin feeling more comfortable and relaxed in our breath and body. Feeling more joy physically allows us to then feel more joy mentally. Which in some cases can lead into a meditative place of peace without even realizing it is happening. At this point I could see the gentleman becoming even more at ease with the thought of participating in a yoga class. He was starting to loosen his grip on the idea he would do something foolish or wrong (shameful) on the mat.

I myself never want a student of any level to feel they are standing on the yoga mat of shame in my classes and yet it happens. I have seen the frustration in a long time YogAlign student when she could not do a properly aligned push up. I reminded her there are other postures that will give the same result we are looking for in the push up. My job is to support students in feeling empowered not shameful. I also see new students struggle with watching other students be able to move their arms more from their back and not from their shoulders (like they keep doing).

Everyone reacts different to stressful situations when they feel they may not measure up. When the shame starts to creep in I see students shut down, start giggling and get hot/ sweaty. These and others cues lets me know a student may feel they are standing on the yoga mat of shame. I want to shift that perception immediately or that could be the first and last time they ever try yoga again.

We all create a story about something we have never tried. Sometimes that narrative may even come from what we have heard or seen on television. Whatever the expectations we have created for ourselves or the experience once we decide to make that appointment and show up for that class shows we are willing to participate. A willingness to fall on your face however, you need not fall into the shame game.

Take some time and research what yoga class/ style would create favorable conditions for your success. I myself teach many mixed level classes meaning someone new to yoga who needs more of the class (to be taught) to long time students who need more of the practice (moving through the postures) not all teachers/ styles of yoga can accommodate that type of experience.

Remember falling on your face is not always a bad thing in fact that is one way we are able to build self confidence. Resist the temptation to compare and compete in a yoga class. After all we as teachers should be holding space for your yoga experience to unfold in a safe and supportive environment.

See you on the mat.

Same Yoga Story Different Year.

By Renee’ Fulkerson

I myself find comfort in the title “Same Yoga Story Different Year” knowing some things that are working do not need to be changed. Taking off some of the New Year resolution pressure and freeing up more space for gratitude.

As we approach the end of this year (2019) I am already hearing folks talking about their New Year’s resolution. I find the patterns always seem to remain the same in regard to the fitness New Year’s resolution. January comes in with high levels of new beginnings and fresh starts. Only to be followed by the distant reminder of what was to be.

A New Year’s resolution is a tradition, most common in the Western Hemisphere but also found in the Eastern Hemisphere, in which a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life. (Wikipedia)

I am not here to judge or saying we should not take opportunities to set goals to improve ourselves or our health. I know for myself I have made many a New Year resolutions in the past. Some stuck and some did not I would say that the majority did not. One thing that has remained the same is my dedication and commitment to my YogAlign practice. Why? Because I continue to feel the positive physical benefits, mental clarity and ease of life it provides me with daily.

Like many others interested in health and fitness I have tried and stuck with mostly things I have enjoyed or made me feel good. I firmly believe when it all comes down to it we all just want to feel good and be happy. That is why my yoga story will remain the same as we enter into this new year. Although, you might be thinking that sounds uneventful in regard to the possibilities of a New Year’s resolution or maybe even boring? I agree however, YogAlign is a yoga practice based on health sustainability thus constantly supporting me in possible new physical endeavors daily. As I continue to practice a method of Yoga that supports real life movements it keeps me unconsciously setting new goals and smashing them.

I find for myself with age I have a better sense of what is working for me and what is not and in a more timely manner. The years continue to roll by and few things do remain the same. Especially in the neck breaking speed the world is currently moving in. Change is good an inevitable and yet I find it ironic by keeping my yoga story the same it allows me to keep up and sometimes ahead of the game.

I like you, as well look, forward to the new year and all the opportunities just waiting to unfold and yes, I can imagine the possibilities in a body I can trust I hope you can to!

To that I end this blog by saying Happy New Year to you!

I wish you and your beloveds health and happiness ~ sending love and aloha

Yoga Milestones

By Renee’ Fulkerson

We are fast approaching the end of 2019 and this has me thinking about milestones: an action or event marking a significant change or stage in development. Which then got me thinking about my personal yoga practice and yoga in general.

I consider my yoga practice alive and connected meaning it has the ability to change from day to day in regard to what is going on in my life. Everyday is a different day full of various challenges, victories and levels of flow.

Yes, in a general sense I practice certain YogAlign postures in every practice however, I may add or take away postures depending on what I have going on that day. When I teach a YogAlign class I teach to the students needs and again that may vary from day to day.

Does this mean that you cannot have milestones in yoga if you do not practice the same set of postures everytime you hit the yoga mat? I guess this would depend on how you interpret your development in regard to your personal yoga practice. One way I can see an action or event marking a significant change is through sustainability in my everyday life.

What I mean by that is If I can walk (hike) longer without my feet or back aching and needing a weeks recovery. I am able to keep up with housework, yardword and my 16 year old son without exhaustion. Participate in all the physical activities I enjoy in a comfortable, strong and stabe manner. When I see that I am performing beyond my previous physical abilities during and after a long trek I consider this event a milestone a YogAlign milestone.

Another way I can see an action or event marking a significant change is when I have a YogAlign Aha moment. This could be finally feeling that core connection engagment during a posture that I had practiced many times. Building from that Aha moment that allows me to dive a bit deeper into my practice enhancing the benefits.

As for my students I see them transform, develope and become more sustainable on a regular bases. One student enjoys golfing and wants to be strong and in proper form while playing to avoid injury as well as enjoy her activity. Another student has had full back surgery, cares about her bone density and enjoys taking long walks on a daily basis with a proper stride and no aches and pains. Yet another student before a regular YogAlign practice was needing a chiropractic adjustment on a weekly (monthly) basis and has recently been suffering from mild headaches. She is now at a place were Chiropractic visits are far and few (YogAlign milestone) and is getting the headache relief she desires through her YogAlign practice.

One of the many results my students and myself share is we desire to see these milestone during real life events. Some may want to track their development by practicing to acheive a head stand and I say to each his own. That headstand milestone may allow them to build on a particular set of postures they desire. Milestones may also develop during ones meditation practice. For us to sit quietly for any lenght of time can be challenging not ot mention clearing our mind and experiencing pleasure while doing so. But in my experience I see it happen all the time in savasana (resting pose) a fidgeter becomes still and peaceful. Building from that milestone they are able to dive deeper into the practice and enjoy the effects.

Yoga milestones to me are like a gift you receive without expectation. You just keep showing up and participating in the practice and then some unexpected goodness comes your way. The tangible results of pure hearted effort. Unlike goal setting where levels of expectations can play against you. In regard to levels of commitment and follow through.

Like you I too look forward to the coming year and the next Aha moment. That moment where everything seems to make complete sense. When You feel as though you have gained some much needed confidence. You have accomplished another level of insight which can allow for a deeper yoga practice. To all of this I say cheers to this years unexpected goodness.