Are You Equally Flexible as Strong?

BY Renee’ Fulkerson

I was sitting on one of my favorite beaches this past weekend after a heavy rainfall that had affected all of the Hawaiian Islands and I could still feel the weight of the moisture in the air. As I sat there I noticed all of the familiar picturesque surroundings that make this particular spot so beautiful. One in particular is a grand palm tree however, on this day it looked very different to me. Most days the palm tree stands tall and proud and depending on the season with our without coconuts. Today the long trunk was almost completely parallel to the ground and engorged with coconuts. My first thought was wow the picture of flexibility and strength right in front of my eyes. It got me thinking about teaching my next YogAlign class.

The next day when long time YogAligners walked into class I asked them the question would they consider themselves equally strong as flexible? They all kind of took a few moments to digest the question. One response was “yes, I do feel equally strong as flexible since I have been practicing YogAlign”. Others choose one over the other, some did not have any response and one student asked what do you mean by flexibility? I quickly responded what I don’t mean is the image you get in your head of Stretch Armstrong being pulled completely apart (we all laughed). Flexibility is no laughing matter when it comes to yogis pulling themselves apart much like Stretch Armstrong.

I then began to elaborate on what my idea of flexibility is and in what context I was asking them in the above question. Flexibility to me is being able to move though your everyday life in a pain – free flow. While walking arms, hips and legs propelling you forward with ease, being able to reach up and gab a glass out of the upper cupboards, maneuvering in and out of the car easily and bending down to pick something up from the floor gracefully. These are just a few examples of flexibility in everyday life.

Flexibility – sports definition: the capacity of a joint or muscle to move through its full range of motion. Flexibility is specific to a particular movement or joints, and the degree of flexibility can vary around the body.

That same student ask what do you mean by strength? I responded not Mrs. Olympia. Strength to me means moving from the center (core) of your body in proper alignment allowing you the ability to pick up that bag of recyclables and get them to the redemption center, put the box of books in the car to take to the library, purchase the value size of detergent and pick up your toddler or grand baby. Again just a few examples of strength in everyday life.

Strength – sports definition : the ability to carry out work against a resistance. strength is the maximal force you can apply against a load.

It can be easy to take flexibility and strength for granted in our everyday lives when these physical attributes are in good standing order. When they are not our everyday lives can become limited in certain ways. As we become more mature in life we have this image of frailty in regard to flexibility and strength. I believe if we maintain a consistent full range of physical activities well into the mature years that alone will keep us independant, flexible and strong. For example I have always considered myself flexible maybe even to flexible in some regards. Before I was aware of flexibility becoming a liability (as Michaelle Edwards creator of YogAlign puts it) I would pull my body apart in certain yoga postures. Well beyond its full range and over time began feeling pain and discomfort in my regular yoga practice. As far as strength I would say my life has for the most part not be limited due to a lack of strength however, a regular yoga practice was not building my strength. Once I shifted to a regular YogAlign practice I have seen an improvement in my level of strength and beneficial flexibility. I would say this happened as a result of the Proprioceptive Neuromuscular Facilitation (PNF) stretching technique practiced in YogAlign.

PNF is a more advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted. … It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.

When wanting to improve certain physical desires I suggest taking the time to think about if those desires are realistic and beneficial for your entire well being. Meaning if you are looking to build your strength and or flexibility not all yoga classes are created equally. I find that yoga classes that move a bit slower and with natural body alignment awareness, full diaphragm breathing and attention to moving from the core are your best bet. Finding a teacher who knows how to move through the posture with stable and strong ligaments and joints is high on the must have list. A teacher who instructs to your body as a whole and not in pieces (the posture needs to benefit the entire body). Attending a yoga class that is more than 10 students is going to lessen your chances of getting one on one attention for your specific needs. Sometime very large regularly attended yoga classes appear to me as a choreographed production. Verses a yoga class where the instructor gets to know your body personally, knows what is comfortable and beneficial for your build and can que you specifically for your needs. Remember you matter in your yoga class of choice and this is your paid opportunity for self study and teacher guidance in a proper and professional manner.

Now go out and use your strength and flexibility for good!

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