Category: Core SIP Breath

Shopping Spree Or Living Spree?

Shopping Spree Or Living Spree?

reneeinnerbreathyoga

By Renee’ Fulkerson

Spree: a spell or sustained period of unrestrained activity of a particular kind.

We have entered into the season of holiday shopping and gift-giving. A coming together with family and friends for festive gatherings. Consumers are being lured in by Black Friday, Cyber Monday, and a variety of deeply discounted department store sales. Some might even refer to their shopping adventure as a shopping spree.

Spree: a spell or sustained period of unrestrained activity of a particular kind.

I started thinking about how I have never considered myself a person who enjoys going shopping, not even grocery shopping. I link it back to my childhood and my family. They were never over the top shoppers. We lived comfortably and had what we needed (and then some). I never felt lacking in anything. I also considered myself very physically active growing up. I was more actively moving than actively shopping. And this rings true even to this day!

Some could argue that shopping especially, holiday shopping is a physical activity and I would agree. There is a great deal of walking, lifting, bending, and movement in general, and at the end of the day, we are exhausted. But what comes to mind for me is the poor posture, aching back (shoulders), and sore feet that come from a day of lugging packages and endless searching. I asked myself this question what would you rather be doing? My answer – having a Living Spree!

What would my living spree look like? Hiking outdoors which ironically comes with the same description of the above mentioned:

  • Possible poor posture – from fatigue (shallow breathing)
  • Aching back and shoulders – from carrying a backpack
  • Sore feet – from a long haul

I have much more body mechanics awareness when I am on the trail than when I am in the department store. Because when I am in nature, I feel more connected to the setting. The esthetics are visually more pleasing and, the surroundings are far quieter. The natural light and fresh air make it easier to achieve a balance between relaxation and meditation. I feel less physically drained and more contently tired with my accomplishment. I naturally take breaks to stop, sit, and snack in the beautiful spots along the way. I am purposeful about what I am carrying (weight wise) and the proper fit for my diaphragm. Can all of these mindful practices be applied to the Shopping Spree? To this, I say yes!

YogAlign Shopping Spree Tips:

  • Breathe – In YogAlign we use the SIP Breath (structurally informed posture). Start by forming an O with your lips, sip in like your sucking on a straw and feel your diaphragm muscle (ribcage) start to expand and lift (keep your shoulders down away from your ears). Pause at the top of the SIP Breath and as you SSSSSS hale like a snake smile and feel the goodness that is breath. Use this SIP Breath technique like fine chocolate not every breath will be a SIP Breath but a gentle reminder or as we like to call it rewiring the brain to practice full inhales and exhales.
  • Posture – In YogAlign, we use the SIP Breath (structurally informed posture). Start by forming an O with your lips, sip in like your sucking on a straw and feel your diaphragm muscle (ribcage) start to expand and lift (keep your shoulders down away from your ears). Pause at the top of the SIP Breath and, as you SSSSSS hale like a snake smile, and feel the goodness that is breath. Use this SIP Breath technique like fine chocolate, and not every breath will be a SIP Breath but a gentle reminder. Or, as we like to call it, rewiring the brain to practice full inhales and exhales.
  • Balance – In YogAlign, we think of and move our body as a whole. And we move from the center/ core of our body. Gazing forward and allowing for our eyes to communicate with our brain more effectively. When we pile ourselves up with oddly shaped packages and possibly a purse, the uneven weight distribution can throw us out of balance. Stop and take a moment in front of a mirror or glass where you can check your packages are balanced. While carrying your shopping bags, are your shoulders even on both sides? And are your shoulder blades down away from your ears? Are your hips squared and level not allowing uneven weight to dump you into one hip or another? Are you standing on the full of the foot or more on the toes or the heels? When walking with this load, are you moving from the center of your body? You can tell this if you can comfortably take a full inhale and exhale while walking. If necessary, take the time to put packages in your car and ease up your load.
  • Savasana (stillness) – Yes, you can take a shopping savasana (get off your feet). After all, it is a form of stillness (between relaxation and meditation). You can find a quiet spot either indoors or outdoors and sit (depending on the space or even lie down). Pull out a small bottle of your favorite essential oil, put a dab on the end of your nose and enter into mindful breath. If you have a Mantra or Japa practice, this can also happen here. You can silently to yourself recite or chant your mantra. Pulling out and unraveling your mala (beads) and again silently going through your meditation (eyes open or closed). If you cannot stop for a shopping savasana, pull out your small bottle of rose water and give yourself a spray and keep breathing. Rounding out these YogAlign holiday shopping tips would be to stay hydrated and fortified with healthy food and snacks.

I wish you a very happy and healthy shopping spree and or living spree!

Aloha

How Does Too Much Time Sitting Damages Our Ocean’s Reefs? 

How Does Too Much Time Sitting Damages Our Ocean’s Reefs? 

reneeinnerbreathyoga

By Renee’ Fulkerson

How Does Too Much Time sitting Damage Our Ocean’s Reefs (fragile underwater ecosystems)? 

You might be thinking, what does sitting in a chair haft to do with an ocean’s reefs? I would be thinking the same thing if I had not made the connection personally. The last time I was out snorkeling at my favorite beach. Just one of a few beaches on the North Shore of Kauai, having had limited to no access for over a year. Because of a devastating mudslide. And during that time of recovery, animal and plant life were present and growing. At a rate locals had not seen in many years. The smiles it brought to their faces as they talked story. They saw turtles come back to nest on the beaches. They had not done that for as long as they could remember. They shared their gratitude for all the fish coming back to the reefs. 

A little back story:

In April of 2018, Kauai received 50 inches of rain in 24 hours that devastated the island. The north shore communities of Wainiha and Haena were isolated from the rest of the island. Due to countless mudslides that covered the only two-lane road in or out of these communities. It took over a year to repair the road to a safety standard that would allow all non-Wainiha and Haena residents to re-enter the area.

YogAlign Inner Breath Yoga Kauai Hawaii

That happened to be the time when I began my regular snorkeling adventures! During this time, I continued teaching and practicing YogAlign – pain-free yoga from your inner core. I began to realize how my movements in the water reflected my postures in my practice. Breathing through the snorkel replicated the YogAlign SIP breath. And similar to YogAlign, the activity of snorkeling required full-body engagement and global body perception. The primary muscle groups needed to engage in snorkeling are the Hip flexors, hamstrings, upper and lower abdominal’s, quads, and gluteal muscles. A fair amount of flexibility in the ankle region and the ability to point the toes like a dancer is necessary (if you prefer to avoid leg and foot cramps). A strong core (abdominal, Oblique, and back muscles) helps to create a stable platform. And allows your legs to kick and balances your front and back leg strength.

Here is where the sitting in a chair comes in as none of the core muscle groups are engaged during sitting – it is quite the opposite. (the average American spends 7.7 hours a day sitting)

Take an average person who sits 7.7 hours a day in a chair put them out in the ocean snorkeling. Chances are they and the ocean reefs (fragile underwater ecosystem) are going to suffer.

Why? Because they would be expecting their bodies to perform in a way it was not capable. The primary muscle groups they need to fire when they are snorkeling have amnesia. Why? Because they are sitting in chairs all of the time. The flexibility in their ankles and the ability to point their toes would be limited. Due to the shortening and tightening of the front line while sitting. Their core would be void-creating, an unstable platform for their legs to kick. Thus, creating an imbalance between the back and front leg muscles.

YogAlign Inner Breath Yoga Kauai Hawaii

How does all of this affect the ocean’s reefs (fragile underwater ecosystems)?

On my last snorkeling adventure, I realized I had gained greater endurance, strength, and stamina (all supported by my regular YogAlign practice). When I looked all around me, as far as my eyes could see, people were STANDING ON THE REEFS! Why were they standing on the reefs? I swam up and said do you realize you are standing on a fragile underwater ecosystem. A system that has had a year’s gift to repair itself from the endless years of damage it has received? The answer was I have not snorkeled in years. I became too tired and needed to rest on the reef. Another gentleman responded he got a foot cramp and needed to rest and rub his foot out on the reef. I noticed one gal was having difficulty breathing (and yes, I asked). She needed to rest on the reef before she could get back to the shore. The reef had become a resting spot to rub and recover. Much like a park bench, you could rest on it during your walk.

YogAlign Inner Breath Yoga Kauai Hawaii (2)

At that moment, I realized the consequences of our growing sedentary lifestyles. I made the connection how too much time sitting can damage our ocean’s reefs. I vowed to continue to do my part by staying active and leading a healthy lifestyle. And talk story with fellow snorkelers about how priceless these fragile ecosystems are. I hope you will too! It is never to late to start protecting the islands precious and sacred resources.

Aloha #getupstandup

Top 10 benefits of Snorkeling