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.


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.

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.

There are many similarities to look for and learn from in watching a yogi as well as an endurance athlete.

By Renee’ Fulkerson

I just returned from attending the 2019 Ironman on Kona, Big Island, Hawaii and it was epic. The Ironman race is a multi-event sporting contest demanding stamina, in particular in a consecutive triathlon of swimming 2.4-mile (3.86km), cycling 112-mile (180.25km), and running a marathon 26.22-mile (42.20km).

I am familiar with this environment as before I became a  Hatha Yoga teacher I did many years of pre and post race massage at Norba Mountain Bike Race events in the San Bernardino Mountains of Southern California. I have also attended many Xterra off road triathlons and trail running races as well as Tough Mudders.

I myself am not the competitive sports women type however, I enjoy attending these events and gain an incredible amount of knowledge about the human body, training and recovery. When I first arrive to a endurance sporting event like the above mention I feel as though my head might spin off while trying to observe all of this amazing human anatomy in real life. I observe these athletes while racing much like I approach my YogAlign classes there are many similarities to look for and learn from in watching a yogi as well as an endurance athlete.

First point I observe at an endurance race is at the starting line what does the athletes body language tell me? What is the expression on their face? At the take off does their body react with ease to the initial movement or is it clunky and out of sync? Much like I observe a new or longtime YogAlign student. At first glance do they look open and receptive or nervous and guarded, maybe tired from a long day at work or inspired and ready to rumble. When the new student or longtime student begins their YogAlign practice do they move with ease or do they appear to be stiff and sticky? Unlike the endurance athlete during a race I cannot shift anything for them to create favorable conditions however, in YogAlign class I can and will do just that. In keeping my YogAlign class size small and non competitive I can see what each student is doing as well as needing in order to create favorable conditions and results.

Inner Breath Yoga YogAlign Kauai Hawaii (9)
She is moving with ease, aligned and her feet are light and ready to go.

Second point I observe in regard to the endurance athlete and yogi or yogini is the transition between events/ postures. Has this transition been thought out and again is there an ease about it and are they showing any signs of pain/ fatigue in the physical body or facial expression? How is their breathing quality? I can tell the student or athlete is becoming fatigued, resistant, bored/ given up or is in discomfort when the gaze of their eyes begins to lower, chin starts tucking to chest (frontline collapsing), shoulders slump and or roll forward and feet/ legs look like heavy blocks pounding at the ground. Again I cannot support the endurance athlete but to only cheer them on and shout out keep going, keep breathing you got this however, the YogAlign student I will immediately attend to the issues in realigning the body posture, breath and hopefully the enthusiasum or bring them out of the posture all together if no positive benefit is being produced.

Inner Breath Yoga YogAlign Kauai Hawaii (8)
He is ready to transition to the run with his shoes already off.

Third point I observe and most important point is the halfway mark I ask myself by observing the athlete/ yogi are they doing more damage than good at this point? Meaning have they sustained and injury or woken up and old one that is creating a limp or undo pain, are they pushing beyond the bodies ability to sustain the pace/ posture and is it time to call it when more negative impacts are wreaking havoc (widespread destruction) on the body and a common recovery will not be enough. For the YogAlign student upon observation and possible communication with the student if I feel the negative is creeping in I ask the student to immediately stop or come out of a posture and possibly to not practice said posture at all. Example – if a YogAlign student is practicing full body recalibrator (supported splits) and I see, hear or feel they are in pain they need to come out immediately however, if they are feeling a small discomfort (2 on a scale 1-10) I can give them more yoga block support, que engage the core with breath and we will both know if the posture has been practice/ supported correctly with the benefits of the posture when the student comes out and up to standing (the discomfort will not linger). Yes, they may feel some sensation (created space or re-setting of the tension) in the groin, thigh or glutes but not pain. Remember you never get comfortable by being uncomfortable yoga is not supposed to hurt! As for the endurance athlete that is a personal judgement, personal trainer or a beloveds call to stop.

Inner Breath Yoga YogAlign Kauai Hawaii (19)
He has lost his stride foot steps close together (fatigue?) and facial expression (pain?)

Forth point and last point I observe (in regard to this blog) is about 15 minutes before the end of class or end of race. Now this is where body language and facial expression says it all bueno (good) or no bueno (no good). This point really encapsulates the first, second and third point however, I do understand an endurance athlete is going to drag themselves over the finish line when they are so close to the finishing (good, bad or ugly). lol  The YogAlign student however, will be ready for final resting posture savasana  or beaming with that feels so good face/ body, and does not want class to end by savoring space and time a little longer. I can personally relate to both the endurance athlete and the yogis desire for accomplishment and peace.

I consider it an honor to be sharing the last moments of a race or a YogAlign practice with an athlete or student as they have both equally committed their time and energy to this event/ class. I feel as though I also get to share in the joy, pride and gratitude they feel for themselves physically, emotionally and mentally after putting themselves out there and being vulnerable (some call that being brave).

If you are like me and enjoy anatomy in real life, being inspired and connecting  energetically on a heart level with others I highly recommend these type of events and yoga classes.  “once you stop learning, you start dying” -Albert Einstein

See you on the mat.

The struggle is real.

By Renee’ Fulkerson

What does the struggle is real mean?
The struggle is real:
A phrase used to emphasize that a particular situation (or life in general) is difficult. It is often used humorously and/or ironically when one is having difficulty doing something that should not be difficult or complaining about something that is not particularly problematic.

When we were children growing up we moved our bodies though life with great ease. There might have been times we felt awkward in our bodies as they were growing and changing but still felt an ease in our movements. As young children turning into young adults we probably did not give much thought to the way our bodies carried us in our day to day lives. With the exception of the way we danced or if our parents told us to stand up straight because we were slouching. Fast forward to becoming an adult/ middle aged and beyond and suddenly what was not difficult or even obvious to us is now right in our face and possibly affecting our daily lives.

Why does our body begin to react in ways we are maybe not used to when we become an adult/ middle aged and beyond? There are many factors to consider however, I would consider stress, responsibility, finances and relationships in early adulthood could surely draw your shoulders up to your ears from time to time as the bodies way of reacting to the stressors. A job being stationary sitting at a desk all day could also contribute to the body talking to you through aches and pains. Starting a family, marriage and simply setting up a household are all heavy transitions from a single carefree life. Not to say these changes are not wanted and don’t bring much joy however, on the flip side take up a great deal of time, attention and energy. So do we blame our aches and pains and movement struggles on getting married? To this I say no that would be silly.

What once was a non issue in regard to our youthful body movements and stamina comes down to re-wiring the motherboard or simply creating new movement habits.

What do I mean by this? Our brain is wired to make things happen without much or any thought for example when we get out of bed in the morning we do not think to ourselves I am going to hobble to the bathroom or I am going to hunch over with my shoulders drawn to my ears it just happens. Why? Because these are are current movement habits. When we were kids we just jumped out of bed, wiggled and squiggled are way to the start of the day because those were are movement habits at that moment. Some days maybe we even dread that first step out of bed because we know it is going to be a struggle for various reasons. The struggle is real – having difficulty doing something that should not be difficult or complaining about something that is not particularly problematic.

The good news is you can rewire the motherboard and create new movement habits that will leave your body feeling pliable, happy and healthy once again. In YogAlign we refer to these changes as getting your kid body back. We let go of the regular tendency or practice of drawing our shoulders to our ears by becoming conscious with new positive habits. Example every time you get in your car when you sit (driver or passenger) draw your shoulder blades down underneath you and then simply rest and gently press the back of your head into the headrest. Yes, at first it may feel awkward and every other minute you may need to remind yourself to just relax – shoulders blades underneath me  and back of the head gently pressed into the headrest. As this posture becomes more comfortable and familiar the rewiring will begin and this posture que and comfort will follow through to other opportunities for your shoulders to relax such as in your office chair.

In regard to YogAlign it is a practice that is pain free from your inner core utilizing the SIP Breath giving us the gift of lift. I see new students as well as some long time students struggle with push ups due to the lack of connection to the core and trying to lift the weight of the body simply with their arms and old and not useful habit. I then gently remind long time practicing students and sometimes myself to remember to use the SIP breath and core engagement to float their/ my pushup up. I also reassure new students once they utilize their core (powerhouse and not their shoulders) with the SIP Breath it will become a habit and so much easier. They will no longer be shaking in their arms and possibly causing an injury to their unstable arm/ shoulder joints and can relax their neck and shoulders by pulling shoulder blades down.

Of course we all know ageing, injury and ailments also plays a factor in our body talking back to us however, we must not get in the habit of blaming the above mentioned for all of our poor movement habits. After all we do not want our fondest memory of childhood to be that our back did not hurt.

Here’s to squashing the struggle by creating new effective and efficient movement habits on the mat and in daily life.

Do the teachings translate?

This is a question I not only ask new YogAlign students but also long time practitioners do you understand what I am asking / does the information translate?

It can be intimidating to walk into your first yoga class with or without previous experience but then not to understand what the teacher is asking of you is not only confusing but also frustrating. It takes courage and confidence to let an instructor of any sort know that you do not understand or to ask why I am doing this posture? How is this benefiting me? So much so students will continue to try to do what is being asked of them even if it hurts or is very uncomfortable. I do not recommend continuing to move in a way that is hurting your body, mind or spirit so please stop and ask the question if not to the instructor to yourself:

  • does this posture allow my spine to maintain its natural curves (shock absorbers)?
  • in this posture do I have the ability to do deep, full, rib-cage breathing?
  • does this posture serve my human design and create functional movement positions?
  • is this posture causing me pain?

YogAlign translates to pain free yoga from your inner core it is a practice I am confident to teach a mixed class of beginners and longtime practitioners side by side. Aside from having severe health concerns and needing a one on one session the above mentioned seems to sync beautifully. I also find YogAlign is a yoga practice that is experiential. Meaning I like to keep the verbal cues limited and relatable as we move through the practice. Thus allowing the student the experience as well as building the trust and confidence of the practice. In a short time my words, the posture and feeling that comes with it will all connect like an aha moment.

Starting with breath is a for sure way to change your perspective from the outside world and transition into your yoga practice. I find most folks breathing habits have them breathing through their shoulders with the muscles around the neck and shoulders lifted and contracted. The easiest and most relatable way to shift the breath from the shoulders to the diaphragm is simply to let your shoulders relax away from your ears and let your shoulder blades relax down your back as you draw them slightly together. This allows the chest/ frontline to open up and draw the breath deeper from the diaphragm also known as our primary breathing muscle a muscle that also needs to be exercised.

Then some self massage to not only allow you to relax into your practice but also allows a connection to the nooks and crannies of the body that do not get much thought or exploration. For example (have two yoga blocks or two small rolled up towels available to you) starting on your back, shoulder blades underneath you supporting your bodies natural curves. Start by bending your knees and placing a yoga block under your right foot and drawing your left ankle on top of your right knee. Next begin to press on each toe nail bed on the left foot for a few seconds and then gently roll down the toe joint (drawing circulation down into the toes and feet). Continue massaging the arch, heel and top of foot as well as below the ankle on the inside of the left foot. Work your way up the left leg between the ankle and knee, around the knee cap and into the large muscles of the upper left leg not forgetting the entire inner thigh. Interesting thoughts about the inner thigh I find many folks to contract and hold their inner thigh muscles much like the above mentioned neck and shoulder muscles (tight and short) which after long periods of time is exhausting to the muscle and to the body. Finally straighten the left leg, push the block from under the right foot out to the side, point the toes of the left leg to activate the left leg muscle (keeping the hip joint stable) and begin to do leg circles in towards the body. We do not want to hear or feel grinding (bone on bone) if so point toe more and make circles larger or smaller or stop altogether. Let your hips move as well as your right knee – your not glued to the floor. You will then hook that left leg over the right knee and roll onto your right side. Bottom right leg is straight (not locked out at the knee) the yoga block you pushed to the side earlier will now support your slightly bent left leg/knee and grab another yoga block to support your head as you are on your side. Important habit changer here do not bring the left bent knee in to close to your stomach and do not bring your chin to your chest. Why? Because this puts you in a fetal or C posture  and collapses the whole frontline, squishing your organs, inhibits the ability for full diaphragm breathing and does not support the bodies natural curves. From here the body is relaxed and then begin by massaging your behind (gluteal muscles), outside of leg (IT band), hip (iliac crest), up your side into the chest (pecs), arm pit (arm flexors), side of the neck (levator scapulae), the ear lobe and the side of the head. Massage all the way back down the sideline all the while thinking and feeling the body as a continuum not as separate pieces. As a student moves through this massage sequence I can name some of the muscles etc. while the students touches, connects to them and feels less intimated in the possibility of not knowing it all. Meanwhile the longtime practitioners are getting a little deeper with their massage and maybe covering more ground it’s a win win. Then we repeat massage sequence on the right side of the body, finish by laying on our backs with shoulder blades underneath us and prepare for three full body stretches.

Full body stretch may sound like we are pulling the body apart however, it is the exact opposite. Everything about YogAlign is to empower the body, allow it to feel whole and put together versus in pieces. We begin lying on our backs, shoulder blades underneath us and down towards the floor now see if you can place your hand in the small of your back and feel the space between your body and the floor these are your natural curves or springs/ shock absorbers as we like to call them in YogAlign. Next reach your arms overhead, hip distance apart (shoulders relaxed do not squeeze your head), fingers spread and palms facing each other. Point your toes away from you inhale through the diaphragm (SIP breath if you have learned it) now tighten the entire body like you are laughing so hard you cannot breath. Fist your hands and pull down like you are pulling ropes towards you this will engage your core and them exhale or lion breath with tongue out (ssshale if you learned it) and completely relax the body. (2 more) Why do we do this full body stretch? To reset the tension in the body, make tighter what is already tight in the body and then let it all go – resetting the resting length of the muscles. We can now come up to standing (slowly do not get a head rush), have a drink of water and begin our standing YogAlign practice with hopefully some confidence and better understanding of our body and the practice.

Starting something new with a negative outcome due to not knowing or continuing with something that may hurt or you do not understand is a dis-service we have all made to ourselves at one time or another. Your personal yoga practice or self study is that time to ask questions, know why you are doing what you are doing to better yourself and most of all feel good before, during and after your class. After all looking forward to your yoga class and  feeling better when you walk out of class then before you arrived is the whole point of the practice isn’t it? To this I say YES!

See you on the mat.

How does to much time sitting in chairs damages our ocean’s reefs? 

By Renee’ Fulkerson

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 on my last adventure out snorkeling.

A little back story:

Last year in the middle of April 2018 Kauai received 50 inches of rain in 24 hours that devastated the island. The north shore communities of Wainiha and Haena were cut off 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 (18)

During this one year period the only folks allowed in and out of the above mentioned communities while massive road repair was taking place were the full time residents. As a full time resident living in Haena I saw with my own eyes the land transform.

Myself and many of the locals had an opportunity of a lifetime to spend time on the secluded and empty beaches. We began to see the fish returning, turtles nesting that had not been there since folks could remember and the reefs were coming alive again.

DCIM100GOPRO  DCIM100GOPRO

This is 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 realizing much of my movements in the water reflected my movements in YogAlign. Not to mention breathing through the snorkel replicated the SIP breath in my practice. Like snorkeling a full body activity we too in YogAlign engage the entire body in practice and view the body as a whole.

The primary muscle groups engaged while snorkeling include:

Hip flexors, ham strings, upper and lower abdominal’s, quads and gluteul muscles

A fair amount of flexibility in the ankle region as well as 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) help to create a stable platform for legs to kick as well as a balance in your front and back leg strength.

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

Having said that you take an average person who sits 7.7 hours a day in a chair and he or she decides one day to go snorkeling chances are the ocean reefs (fragile underwater ecosystem) and themselves are going to suffer.

How because he or she would be expecting their bodies to preform in a way it is incapable of preforming. The primary muscle groups that need to be engaged while snorkeling have amnesia from sitting. Flexibility in the ankles and pointing of the 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 not to mention the unbalance between the back and front leg muscles.

How does all of this effect the oceans reefs?

On my last snorkeling adventure I realized I had gained greater endurance, strength and stamina (all supported by my regular YogAlign practice). However when I looked all around me as far as my eye could see people were STANDING ON THE REEFS! Why? Because they were tired and or had leg/ foot cramps and difficulty breathing (and yes I asked).

I swam up and said do you realize you are standing on a fragile underwater ecosystem that has had a years gift to repair itself from the endless years of damage it has received? Usually the response was I was so tired I could not get back to shore or I was having trouble breathing and got a leg cramp. lol

I encourage everyone to get out and get moving including snorkeling however, not at the sake of our ocean reefs (fragile underwater ecosystems) or their safety. #getupstandupforyourlife

See you on the mat!

Top 10 benefits of Snorkeling 

A Quick Lesson from Real Life Movement.

By Renee’ Fulkerson

I added these pictures for two reasons:

A.  because these animals are beautiful beings we where blessed to have come across on our recent road trip.

B.  because these animals bodies are in perfect balance and alignment.

  • the animals move with grace
  • they remain strong and agile with just the natural movements of their everyday life
  • they move they bodies with efficiency and effectiveness not slouching or slumping

If we where to see any one of these animals slouching, limping or out of alignment we would immediately become concerned for their health however, as humans we see ourselves and others living with all kinds of body miss-alignment that just becomes the norm.

YogAlign Inner Breath Yoga Kauai Hawaii Island

Which brings me to my conclusion I suppose we would not last very long out in the wild being out of balance and alignment. Unable to hunt for our food or take care of our young – food for thought.

See you on the mat.

June YogAlign Classes On and Off Island

By Renee’ Fulkerson

Dance with the waves, move with the sea. Let the rhythm of the water set your soul free
-Christy Ann Martine

Aloha, gentle reminder Inner Breath Yoga – YogAlign will not be hosting any YogAlign classes in the month of June at either  location Anaina Hou Community Park in Kilauea or Hot Yoga Princeville. Inner Breath Yoga – YogAlign classes will resume as regularly scheduled time and location in the month of July. However, I will be teaching a few YogAlign classes on the mainland in my home town of Big Bear Lake while on Vacation – please feel free to pass on information if you know someone who would be interested. Be sure to follow Inner Breath Yoga on Social Media to follow all our Mainland Adventures. Aloha

Mainland Inner Breath Yoga- June Drop-in YogAlign Classes

Big Bear Yoga

Friday June 14th, 6:00 to 8:00 PM

Saturday June 15th, 11:00 Am to 1:00 PM
Investment – $25 in advance/ $30 day of

Mats and blocks provided

Please bring a towel and water

421 W. Big Bear Blvd #663
Big Bear City, Calif. 92314
www.bigbearyoga.com 

www.innerbreathyoga.com

Private classes also available for more information please contact: renee@innerbreathyoga.com  / 909-747-4186

On Island June – Kauai Drop-in YogAlign Class

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Manayoga Studio

Wednesdays 8:30 to 10:30 AM

Investment $20 for locals

Mats and blocks provided

Please bring a towel and water

3812 Ahonui Place

Princeville, HI 96722
Manayoga Studio – YogAlign