Hang In There – Living Or Not Living With Back Pain?

By Renee’ Fulkerson

Definition of pain: a localized or generalized unpleasant bodily sensation or complex of sensations that cause mild to severe physical discomfort and emotional distress and typically results from bodily disorder (such as injury or disease).

Definition of back pain: physical discomfort occurring anywhere on the spine or back, ranging from mild to disabling.

COMMON CAUSES
Back pain can have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position, or wearing a poorly fitting backpack.

I recently had the opportunity to work with someone regarding YogAlign (posture education) that I hold near and dear to my heart. She suffers from chronic back pain challenges. I refer to her back pain as a challenge because it challenges her while moving through her daily activities. Pre- pandemic she had a regular exercise practice at her local YMCA but is no longer able to attend (due to closures). Her daily exercise practice and weekly walking kept her back pain at bay. She continues to walk when she can. The chronic and nagging back pain does not let her get very far. All of the above mentioned has made her feel a bit depressed with a great deal of frustration.

I have asked the question before was it the depression that gave someone poor posture, or was it the poor posture that gave them the depression? In this case, the poor posture (aka back pain) is creating feelings of depression. I know she is one of the many out there suffering from chronic back pain. These are some of the ways her chronic back pain and discomfort have negatively impacted her every life.

  • unable to get a good night’s rest
  • taking a walk around the neighborhood is cut short
  • getting up and down from a seated position is hard
  • house cleaning takes longer due to needing more breaks
  • gardening has become more painful than pleasurable
  • standing to cook and do dishes is uncomfortable
  • getting in and out of the car is not easy

These are just a few of life’s basic movements that are becoming a real struggle for someone who is suffering from chronic back pain. I offered to work with her utilizing the YogAlign method and started with the basics. I also mentioned to her do not believe anything I say. Follow my cues through the practice, and your body will be the judge. I sensed she had some apprehensions before we began and was afraid it was going to hurt. I reminded her that the YogAlign method is pain-free yoga from your inner core and let your body be the judge. I needed to know if she could get down on the floor. She answered yes although, we could have started on her back on her bed. I also wanted to know if she could get up and down off the floor without aid. Getting up and down off the floor is something I teach in all my YogAlign classes. Students don’t even know that is what we are doing (practicing). Other times they do know we may be lying on our backs taking a resting breath. They believe Savasana (resting pose) is coming next. And I say let’s come to standing, drink some water, and then come back down on your backs for Savasana (resting pose). Sometimes they grumble but, I explain to them how important getting up and off the floor properly is. It is a skill you want to keep as long as possible.

Getting started: you will need a yoga mat, blanket, or towel (make yourself comfortable).

  • lying on your back (I placed a soft blanket under her )
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • allow the space between the shoulder blades to draw together
  • drop shoulders away from ears
  • arms out like a downward facing V by your sides with fingers spread and palms facing up
  • settle in, adjust for any discomfort, and begin to breathe normally
  • press the bulbous part of the back of your head into the mat/ blanket
  • you are in perfect alignment – now relax and enjoy the support of the floor

The SIP Breath: you will need a straw if you have one.

  • place your hands on your ribcage
  • create a small O with your lips
  • sip in like you’re sipping through a straw (you can use a straw)
  • feel the ribcage expand
  • retain the full breath for a few seconds (shoulders down away from your ears)
  • smile and start to s-hale like a snake with closed teeth (take the straw out before s-hale)
  • feel the ribcage contract
  • take 3 X SIP breaths feeling the ribcage expand and contract
  • take a resting breath through the nose
Supine Heron Stand

The Supine Heron Stand: this posture can be down lying on your back or standing up with a few tweaks.

  • extend the right leg and bend the left knee
  • start SIP breath and reach up with the right arm alongside the ear
  • retain the breath and make a fist with both hands and point the toe of the right foot while squeezing the glutes and inner thighs
  • Smile, S-hale slowly opening the fingers and spreading the toes of the right foot while keeping the ball of the foot level
  • the kneecap should face the ceiling
  • keep the lumbar and cervical curve especially paying attention during the exhalation
  • repeat on the other side

PNF -Proprioceptive Neuromuscular Facilitation: you will need a yoga block, thick book, or rolled towel.

Not only does it increase flexibility, but it can also improve muscular strength.

  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start your SIP inhale, fist your hands, and squeeze the yoga block between your knees
  • hold the full diaphragm for a few seconds and watch your shoulders are not rising up
  • open the fist, relax the thigh squeeze and begin to s-hale
  • 3 X with a resting nose breath in between
  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)
  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start the SIP inhale, lift and extend the right leg (with toe like a dancer away from you) fist hands
  • open fist and start s-hale with toes spread and pushing through the ball of the foot
  • alternate legs 3 X each side with resting nose breath between sides

Repeat supine heron stand from above on each side and then come back to neutral with legs supported with bolster and resume normal breathing.

The Core Connector: feel how the legs grow from the center of your body.

  • arms back to a downward facing V, palms facing up and fingers spread
  • left knee bent and right leg straight
  • start SIP breath lift the right leg straight up to meet the height of the left knee (keep the lumbar curve)
  • retain your breath for a few seconds, make fists
  • then open the fingers and spread the toes pressing through the balls of the foot
  • s-hale the right leg towards the floor slowly (option is to hover above the ground for a few seconds)
  • 3 X each side with resting nose breath between sides
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)

Prepping for Savasana- final resting pose: please have a drink of water, a yoga block, and a rolled towel

  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • coming back to neutral and removing yoga block from between your knees
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • start SIP inhale and then stick your tongue out and exhale like a lion 3 times (letting go of any residual tension)
  • come back to your normal breathing and close your eyes
  • allow yourself to relax in Savasana for at least 10 minutes (if your back allows).

When you open your eyes, please take your time getting up to a seated position and then to standing to avoid any dizziness that might occur when getting up too fast. Also, you may want to check with your physician before starting any new movement or exercise practice. And let your body guide you through what works and does not work for you. Pay attention to pain. Do not continue with any posture if you are experiencing pain!

In conclusion, the beloved whom I worked with for about an hour to an hour and a half for three days straight with the above YogAlign practice had positive results. She felt great relief after our first session regarding chronic back pain. She felt none of her regular twinges of back pain during her sleep and slept through the whole night. After our second session, she was able to do her housework pain-free without having to stop for several breaks. By her third session, she was ready to go for the kind of walk around her neighborhood that she used to enjoy (and she did). I even noticed her mood and appearance seemed to be more relaxed, refreshed along with a pep in her step. She now has a YogAlign practice to grow with and into allowing her to reimagine the possibilities for life and enjoy all the activities she loves.

I hope this information can be useful to you or someone you may know and remember you never get comfortable with being uncomfortable.

Aloha

Loneliness And Movement Solutions.

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 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 difficult given our current situation.

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

For the students and myself that meet several times a week for YogAlign Class, this is part of our community, relationships, and for some a lifeline. We can 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 lifeline as she lives alone. She can 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 is having all the feelings mentioned above.

The solution?

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

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

As a YogAlign posture educator, I will be teaching and practicing YogAlign postures during class. I never show up teaching with a planned class I teach to the energy of the students. During these last six 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 accomplishment for the day. I now feel motivated to get other things done after my YogAlign class. All good stuff I recommend honoring how you feel days 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. For example, after travel has opened back up a few 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 spend most of their independent time on the floor. As they begin to lift their heads out of curiosity. A necessary phase 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. I teach YogAlign postures that will allow them to get down on the floor, move around comfortably and trust their bodies to perform pain-free doing something they love with someone they love. When students are lying on their back on the floor in their last full-body stretch or practicing self-massaging they think savasana (final resting pose) is next. I instruct them to come to standing. There are not too many times during the day when you come to standing from lying on the floor next we have a glorious and well-deserved final resting pose.

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

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

Aloha


The Yoga Mat Of Shame.

By Renee’ Fulkerson

Let’s start 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 minds of folks new to yoga or someone who tends to be a perfectionist. I agree to go to a yoga class for the first time can be intimidating and, yet, on the other hand, it could feel like the perfect fit.

I recently had a conversation with a gentleman regarding expectations. Expectations when attending a yoga class versus expectations of going to get a massage. This guy did not consider himself a spiritual person, had never been to 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 teach YogAlign (I feel spirituality is very personal). That is not to say the student may or may not connect with something/ someone outside themselves during their practice. My approach for a new student is purely physical. I know everyone can take one hand and touch their arm. That makes perfect sense but, 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 lets us feel more joy mentally. Which in some cases can lead to 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 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 other postures 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 when watching other students who can move their arms more from their back and not from their shoulders (like they keep doing).

Everyone reacts differently 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 other cues let 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, proves we are willing to participate. A willingness to fall on your face, but 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 teach many mixed-level classes meaning beginners would need the class taught to them. And 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 that is one way we can 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.

Aloha

Same Yoga Story Different Year.

By Renee’ Fulkerson

I 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 resolutions. I find the patterns always seem to remain the same regarding 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 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 believe it all comes down to we all want to feel good and be happy. That is why my yoga story will remain the same as we enter into this new year. And you might be thinking that sounds uneventful regarding the possibilities of a New Year’s resolution or maybe even boring? I agree but, YogAlign is a yoga practice based on health sustainability and supporting me in the possibility of new physical endeavors. And I will continue to practice a method of Yoga that supports real-life movements. It keeps me unconsciously setting new goals and smashing them. And with aging, I find 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 at the neck-breaking speed, the world is currently moving in. Change is good and inevitable. And yet, I find it ironic by keeping my yoga story the same allows me to keep up and sometimes ahead of the game. I like you also 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 too.

Happy New Year and Aloha

Shopping Spree Or Living Spree?

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.

Spreea 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

Are You Equally Flexible as Strong?

By Renee’ Fulkerson

I was sitting on one of my favorite beaches this past weekend. And 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. I sat there looking at all of the picturesque surroundings that make this particular spot so beautiful. One, in particular, is a grand palm tree. But today 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 parallel to the ground and engorged with coconuts. My first thought was 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.” Another student chooses one over the other and, some did not have any response. One student asked, 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 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 the ability to move through your everyday life in a pain – free flow. While you are walking your, arms, hips, and legs are propelling you forward with ease, being able to reach up and grab a glass out of the upper cupboards, maneuvering in and out of the car with ease, 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 with not Mrs. Olympia.  What strength means to me is? The ability to move from the center or (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 grandbaby. 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 a good standing order. But when they are not our, daily lives can become limited in ways. As we become more mature in our, lives we have this image of frailty regarding flexibility and strength. If we maintain a consistent full range of physical activities well into our, years that alone will keep us independent, flexible, and full of power. For example, I have always considered myself flexible, maybe even too bendy 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 yoga postures. Well beyond its full range and overtime began feeling pain and discomfort in my regular yoga practice. Although, my life has never suffered due to a lack of strength. But, traditional yoga practice was not building my strength. Then I shifted to a committed YogAlign practice, and I have seen an improvement in my level of strength and flexibility. That happened because of the Proprioceptive Neuromuscular Facilitation (PNF) stretching technique practiced in YogAlign. PNF is a more advanced form of flexibility training. Involving both the stretching and contracting of the muscle group 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 physical appearances, 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 ligaments and joints is high on the must-have list. And a knowledgeable teacher who instructs your body as a whole and not in pieces. (the pose needs to benefit the entire body). Attending a yoga class that is more than 10, students are going to lessen your chances of getting one on one attention for your specific needs. Sometimes 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 the yoga class of your choice. And this is your paid opportunity for self-study and teacher guidance that is proper and professional. Now go out and use your strength and flexibility for good!

Aloha

Taking My YogAlign Practice On The Road.

By Renee’ Fulkerson

Once again, my regular YogAlign practice has proven invaluable in supporting my body during a two week non-stop action road trip with my husband Peter and 15-year-old son Joaquin.

Everyday life can create challenges in showing up for any regular exercise class. A road trip including, weather, camping, and ever-changing locations, has lead me to many insights.

  • My YogAlign practice is beneficial and feels good no matter where or when I practice.
  • My YogAlign practice can adapt to the weather (put more clothes on/ take more clothes off) simple.
  • I cannot be attached to an outcome in my YogAlign practice. (meaning time is of the essence). I may be able to carve out 20 minutes or 2 hours depending, on the day.
  • Prioritizing my YogAlign practice to meet my immediate physical and mental needs. (maybe only leg tuner/ arm turner or both) however, SIP breath is a must!
  • Some days my YogAlign practice in the physical sense is just not going to happen (and that is okay).

On the days my YogAlign practice did not and could not happen. I was able to fill in the gaps with breathing techniques, meditation, and mantra (singing/chanting) practice. All of the above mentioned could easily be practice while driving in a car, breaking down or setting up camp, sitting around the campfire, and cooking a meal.

Most days my, physical needs were met with a variety of physical activities while having proper posture and breath. My mental status felt more challenged with fewer hours of sleep than usual, long hours in a car as a passenger in a tight spot, and being with my husband and teenage son for two weeks straight. LOL

All in all, I love road trips, camping, and YogAlign and experimenting with putting all three together. I look forward to my next road trip adventures with a body I can trust, my beloved husband Peter and, our miracle son Joaquin.

Aloha

Two sweet cats that got left behind – need your help.

By Renee’ Fulkerson

Aloha, my name is Renee’ Fulkerson I, am reaching out to you asking you would you be willing to support two sweet cats that got left behind – White Kitty and Orange Kitty find their forever homes? https://www.gofundme.com/two-sweet-cats-that-got-left-behind-need-your-help

In April 2018, a series of thunderstorms produced record-breaking rainfall on our island home of Kauai. The heaviest rainfall occurred in northern Kauaʻi, where White Kitty, Orange Kitty, and I live. There, a rain gauge owned by the Waipā Foundation, just west of Hanalei, recorded 49.69 in (1,262 mm) of rainfall in the 24 hours between 12:45 p.m. on April 14 and 15.[nb 2] This was the heaviest 24-hour rainfall total on record in the United States. The heavy rainfall produced flash flooding and landslides that covered roads and washed away several vacant houses. The floods damaged or destroyed 532 homes.

Many animals, both large and small, lost their lives. In this case, these sweet innocent cats got left behind when their humans did not return.

I began feeding the two cats’ at their abandoned homes during and after the storm hoping their human would return. However, that did not happen. It is coming up in one year and, their loneliness is heartbreaking. I have already taken in two cats. I am unable to take in anymore due to my rental situation. These two sweet cats deserve a human and home to call their own and find the love they have lost.

I have reached out in many ways. A blessing that has come is through two animal welfare organizations here on Kauai –Kauai Community Cat Project and Kauai Animal Welfare Society.  KCCP is willing to transfer them to a no-kill shelter in Seattle, where they often get adopted within a week to their forever homes. The cost is $250 per cat totaling $500. That includes a rabies shot and a health certificate from a vet. And also the plane ride over. KAWS is willing to handle all flea, worm, possible dental and veterinarian visit cost for both cats. There are only so many homes for unwanted cats on an island. The reality for a forever home for these two is within reach.

The cost is $500 but, setting the goal at $600 will absorb some of the gofundme fees as I am not a non-profit. If less money is raised we will keep working towards our goal in other ways. If more money is raised it, will be given directly to Kauai Community Cat Project and Kauai Animal Welfare Society to fund more animals left behind in their forever homes. The priority is to get these sweet cats transferred and into their forever homes AS SOON AS POSSIBLE. They need your support their, quality of life depends on it.

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The white female is friendly, very sweet, gentle and purr’s when you pet her. She is independent but will snuggle up to you, lick your hands and toes. She does well with other cats (I am not sure about dogs). She loves catnip kitty treats, plays with toys/string, and enjoys a good combing. All around happy girl and comes to the name white kitty.

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The orange male is sweet, friendly, and is a talker meow, meow, meow. He purr’s when you pet him. He loves to cuddle while sitting on your lap (lick your hands and toes). He seeks out lots of attention and is good with other female cats. He can be shy and will hunker down or run away when approached by another male cat. He is a passive cat who could be an only cat but, I think he would enjoy a female cat buddy.

Much love, respect, and gratitude for taking the time to read, share and support this Journey towards a happy ending. These two sweet innocent cats have weathered the storm literally and will finally be able to heal with their new human in their forever home with your donation. https://www.gofundme.com/two-sweet-cats-that-got-left-behind-need-your-help 

Thank you for your support,

Renee’ Fulkerson

It was one of those March days when the sun shines hot and the wind blows cold ~ when it is summer in the light, and winter in the shade”. ~Charles Dickens

Inner Breath Yoga YogAlign Kauai Hawaii

New Class

Hot Yoga Princeville

Wednesdays 11:00 AM – 12:00 PM

Investment $15

Mats and blocks provided

Please bring a towel and water

5-4280 Kuhio Hwy suite b-201,
(above Bank of Hawaii and next to Pawriffic)
Princeville, HI 96722

Cancellation Policy: Hanalei Bridge Closure will result in YogAlign Class cancellation. Hanalei River Gauge Level

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