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.

YogAlign and Gaming – how can gamers best prevent injuries?

By Renee’ Fulkerson

When most folks think of injuries gaming is not the first activity that would come to mind.

Gaming is a very hot topic in today’s world and also in my household. The topic of gaming contains many layers of knowledge, judgment and opinions and yet little research has been done to determine the long term effects, if any; on our mind, body and spirit.

What is Gaming? Definition from Techopedia – Gaming refers to playing electronic games, whether through consoles, computers, mobile phones or another medium altogether. Gaming is a nuanced term that suggests regular gameplay, possibly as a hobby or competitive sport.

I myself, am like many other parents today navigating this new and very different world of online gaming. My biggest concern is poor posture however, equally important is eye strain, repetitive strain issues and lack of movement. I often remind my 16 year old son to find balance between gaming and physical activity with one being a regular YogAlign practice.

First of all let’s take a look at a typical gaming posture below:

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To the naked eye we can visually see the forward curving of the spine – backline of the body, shaping into a C formation. The shoulders are also rolled forward due to the way in this picture and with most gaming mouse are used in relation to the hand, wrist and arm position. The head, neck and chin are jutted forward as the eyes are pulling the head closer to the screen. Some of the things the naked eye may not be able to see is the tightening and clenching of the jaw and teeth (as the gaming becomes more intense or gamer becomes more irritated). As the spine – backline of the body curves forward into a C, the frontline of the body becomes collapsed. The chest, diaphragm and organs of the frontline are being squeezed making it difficult to take a full inhale and exhale (breathing becomes shallow).  While the gamer sits for long periods of time daily some muscle groups are becoming shorter and tighter making other muscle groups longer, stretched out and tired. The body is a continuum and can only be affected as a whole not in pieces as some might believe.

We are just scratching the surface here in regard to the intricacy of the human anatomy while sitting and it’s wear and tear on the body, when done on a regular basis for long periods of time.

I found that once I transitioned my yoga practice to YogAlign I learned and became more aware of the intracicies in regard to human anatomy, movement and function. Not only during my YogAlign practice, but in mine and my families everyday life (including my sons gaming posture and habits).

How can gamers best prevent injuries?

Let’s go back to the ergonomics – at a very basic level. “Ergonomics”, as defined by the International Ergonomics Association, is “the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and over all system of performance”.

Ergonomics relating to gaming  explains how players interact with their hardwares and tools. Gaming products should be designed to support the natural posture of the body and the repetitive movements of the body that are necessary to operate them. Shoulder, wrist arm position, seating posture and playing style all come into effect when it comes to ergonomics in gaming. Self control, limiting the amount of time playing for pleasure or for competition daily and days weekly can be helpful in preventing injuries. Movement before, and after gaming is key especially movement that re-wires the brain from poor posture habits to proper posture habits.

Here are a few ergonomic gaming tools I have come across:

Logitech 

An ergonomic mouse that better fits the user’s hand when scrolling and clicking.

Gunnar Opticks

Safety glasses designed to eliminate eye strain and block a computer’s blue light.

Couch-master Cycon 

Helps players keep an ergonmic posture from their couch or bed by not having to rest their keyboard on their lap.

Whether  you sit in an office staring at a computer all day or sit gaming for hours we all need to get up and move. So, next time you sit for an extended period of time, check in with your body, breath and ask yourself:

  • How long has it been since I stood up, stretched and maybe walked around a bit?

Sitting all day is bad for your health – A University of Waterloo professor says his research shows that people should be standing for at least 30 minutes per hour to get health benefits.

  • Do my eyes feel strained and maybe even feel a slight head ache coming on

Extended computer use or inadequate or excessive lighting may cause eye strain.

  • When was the last time I had a drink of water or a healthy snack?

There are many different opinions on how much water you should be drinking every day. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

  • Am I sitting closer to the edge of my chair to allow by spine to lengthen?

Sit up at the end of  your chair with your back straight and your shoulders blades down, all three natural back curves (cervical, lumbar and thoracic) should be present while sitting. (if possible get your hips above your knees).

  • Are my shoulder blades relaxed down my back or creeping up to my ears?

Tight shoulders can be caused by sitting for extended periods causing pain or stiffness in your neck, back and upper body.

  • Am I clenching my teeth and tightening my jaw?

Stress or anxiety can cause the muscles in the jaw to tighten. A person may clench their jaw or grind their teeth without even noticing it.

  • Am I able to take a full inhale an exhale from my diaphragm?

On average, a person at rest takes about 16 breaths per minute. This means we breathe about 960 breaths an hour, 23,040 breaths a day, 8,409,600 a year.

Believe or Not, it takes more precious life force energy in our everyday lives and activities to have poor posture than it does to have proper posture.

My motto “sit up and cheer up, get up stand up – for your life”.

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.

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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