Is my YogAlign practice enough?

By Renee’ Fulkerson

The answer to this question is my YogAlign practice all I need to stay healthy and in shape is no and that is what my opinion/ answer would be in regard to any yoga practice.

I will say that my personal YogAlign practice is the foundation that enables me to continue to enjoy all the everyday activities I have participated in as a youth now into my fifties.

I started practicing yoga when I was pregnant with my now fifteen year old son to alleviate some of my back pain and it worked. I continued to practice Hatha Yoga and went on to a five hundred hour teacher training certification in Hatha Yoga.

In my thirties practicing and teaching Hatha Yoga worked with my lifestyle at that time. My regular physical activities complimented my Hatha Yoga practice with hiking, rock climbing, snowshoeing, mountain biking and chasing a toddler. That synergy enabled me to live at a high physical level with great health and mental clarity.

In my forties I transition into a different lifestyle and began co-hosting a yearly yoga festival and retreat. In this new ventures infancy I spent endless hours sitting in a chair on the computer. Although I continued my regular Hatha Yoga practice the synergy I once had was no longer there. The regular activities I was participating in at this time (when I could fit them in) were swimming, kayaking, hiking and walking. I felt I was operating at a lower physical level with poor physical clarity.

I became aware of YogAlign and the method having been birthed on the very Hawaiian Island I was currently residing on Kauai. I enrolled in a two hundred hour teacher training with the founder and started feeling the synergy building between my lifestyle and physical activities once again. The positive benefits were the same however, I was moving my body in my yoga practice a completely different way.

The first thing I noticed when I started my YogAlign practice was the ability to get length and fullness in my frontline with the diaphragm (SIP breath). Which of course felt amazing after sitting at a computer with a collapsed chest and rounded shoulders. This breathing method alone supported bringing back my mental clarity. I then began to learn how to move from my core which immediately created this feeling of full body strength in a solid foundation. My posture shifted quickly and I could start to feel the muscles in my back getting stronger and a feeling of buoyancy when I walked.

After many successful years with the festival and retreat I stepped away and began teaching YogAlign regularly on island when I was not traveling. I began adding some running and a lot of snorkeling into my regular activities and I have noticed I have more breath capacity, stamina and muscle strength. I could feel a huge difference in my bodies performance in every day life as well. Traveling can be exhausting with flying, camping, sightseeing, rails and buses however I did a two week snowboard trip to Japan this last winter and a two week Grand Tetons, Yellowstone adventure this summer and never felt better.

I will be fifty years old in a couple of months and I feel the best I think I have ever felt. What I say to new students and existing students in my YogAlign Classes keep doing all the activities you enjoy doing and let your YogAlign practice be your foundation for life.

http://www.innerbreathyoga.com

Rise of the golden yogi – why the over-50s are embracing yoga.

By 

We’ve become a nation obsessed with downward dogs and cat cows. Britons are now spending a staggering £790 million a year on yoga classes. But you don’t have to be a twenty-something in stretched lycra to benefit from it. Increasing numbers of middle aged people – so-called “golden yogis” – are discovering the benefits of the ancient practice.

These benefits are being increasingly proven by science – and arguably, those who stand to gain the most from yoga’s advantages are the over-fifties. Last week, researchers at the University of California, Los Angeles, found a three-month course of yoga and meditation was more effective than brain training exercises for minimising age-related memory loss; another found it could improve sleep in breast cancer survivors who had an average age of 54. It’s also an excellent way to stay fit and supple in middle age: last year, Nigella Lawson, 56, credited her slim figure to practising Iyengar yoga – a slow form of the practice, with a focus on alignment and posture.

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When Lucy Edge, 53, a former advertising executive, fell into a deep depression, she opted for yoga instead of the anti-depressants she was prescribed. “I took a six month career break and travelled to India to learn yoga and founded the website yogaclicks.com – the website includes a section called Yoga Meds that lists over 300 clinical trials demonstrating yoga’s benefits, for conditions ranging from arthritis to insomnia to obesity.

“Yoga was so beneficial for my depression, I wanted to tell the world about its joys. But as the daughter of a scientist [Lucy’s late father was Professor Gordon Edge, creator of the Cambridge Cluster] I didn’t want to make mad claims, I wanted evidence and found so much of it for yoga,” Lucy remembers.

Here are some of the ways yoga has been shown to benefit mental and physical health, plus how to get started (lycra leggings optional):

Stimulate grey matter

If crossword puzzles and sudoku have been the extent of your memory training to now, it could be time to sharpen up your warrior pose. The recent UCLA research took brain scans and memory tests, comparing the effects of 12 weeks of memory exercises with a course of yoga and meditation on 25 adults over 55. The latter not only had better improvements in their spatial and visual memories, but also more reduced depression and anxiety and increased resilience to stress. “Although this study is small, it suggests that we should be doing more research into the benefits of yoga and meditation as additional ways to keep our hearts and brains in good health as we age,” says Dr Clare Walton of the Alzheimer’s Society.

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Try it:

There’s no need for hours and hours of headstands to benefit. In this study, volunteers did just one hour of Kundalini yoga a week. This is a gentle form of yoga that incorporates breathing techniques, meditation and some chanting of mantras. The latter may feel silly at first but can be easier than other forms of meditation. The study participants also did 20 minutes daily of Kirtan Kriya, a type of meditation involving chanting, hand movements and visualization of light. You can order a copy of a 12 minute Kirtan Kriya mediation CD for $20US from the US Alzheimer’s Research and Prevention Foundation. Find a Kundalini yoga teacher at kundaliniyoga.org.uk

Protect against heart attacks

We’re often told to plod the pavement with walking or jogging for the health of our hearts, but a large body of evidence suggests the more gentle option of yoga may be just the ticket. In 2014, a systematic review of yoga and cardiovascular disease published in the European Journal of Preventative Cardiology showed that yoga may help lower heart disease risk as much as conventional exercise such as brisk walking. This is likely to be because yoga reduces stress – a big contributor to heart disease. Stress hormones raise both blood pressure and heart rate, increasing the likelihood of blood clots. “The benefits of yoga on emotional health are well established. It has been shown to help with anxiety, stress and depression, conditions which affect many people who have suffered a cardiac event or have undergone cardiac surgery,’ says Dr Mike Knapton, Associate Medical Director at the British Heart Foundation. “Previous research has shown that practising yoga is associated with some improvement in blood pressure, cholesterol and weight, which are all risk factors for heart disease.

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Try it:

In her book The De-Stress Effect, yoga teacher Charlotte Watts sets out a stress-reducing series of gentle yoga poses, perfect for beginners. Another great way to reduce stress is to practice Restorative yoga, suggests Anna Ashby, a senior teacher at Triyoga Studios in London. “Postures are supported with bolsters and cushions and held for up to 12 minutes,” she explains. “This gives the nervous system a break and is like a fast-track to stress reduction.”

Beat back and joint pain

Sarah Shone, a musculoskeletal physiotherapist and yoga teacher, was so convinced of yoga’s benefits that she incorporated classes for the over-50s into her Primary Care Trust’s rehabilitation programme for back pain. A staggering 87 per cent of participants reported a reduction in their pain. National Institute of Clinical Excellence (NICE) guidelines now recommend yoga and stretching as a useful form of exercise for lower back pain. Shone says its benefits go deeper and is now aiming to train more physiotherapists in using yoga in their clinical work with this age group. “The over 50s are the category we’re trying to capture in NHS physiotherapy, to try and treat or even prevent problems in later life such as osteoporosis and arthritis as well as back pain. Its benefits of flexibility, core stability, support, balance and strength have been shown to help those living with chronic conditions. “Yoga has also been shown to help keep incontinence at bay because it specifically targets the muscles of the pelvic floor, along with other muscles in the body and is weight-bearing so can help increase bone density. Plus, it can be adapted in so many ways to make it accessible for all.”

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Try it:

“If you’re over 50 and just getting started, tell your teacher about any health problems and choose a style such as Hatha or Iyengar that is more gentle, rather than some of the stronger more flowing or ‘power’ versions, at least to begin with,” Shone suggests. “If you have a specific condition such as back pain, talk to your doctor to see if you’re eligible for a course of subsidised yoga on the exercise referral scheme.”

Get flexible | What type of yoga should I try?

  • For better sleep: Find Yin or restorative yoga classes, usually done under candelight with the support of blankets, cushions and bolsters.
  • For weight loss: Vinyasa Flow classes are energetic and tend to link postures to breath in a dance-like sequence. Don’t be afraid if you’re a beginner as moves can be adapted, but do tell the teacher.
  • For muscle toning: Try Iyengar yoga, a precise style of yoga that holds poses for up to 20 breaths and focuses on the alignment and detail of each posture. It’s great for beginners as you use props to help you get into poses.
  • For a mood boost: Anusara yoga, a modern form of yoga originating in LA, focuses on alignment but with flowing movements often done to upbeat music.
  • For pain relief: Yoga Therapy is practiced by teachers trained to use yoga to help heal injury or illness.

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 however, 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 maybe 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 or only arm turner maybe 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 less 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 YogaAlign as well as 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. See you on the mat!

Yoga keeps the mind and body young, 22 clinical trials show.

Published
A review analyzing the results of 22 randomized clinical trials has found that yoga practice can improve many aspects of physical and mental health among older adults.

Yoga refers to a series of mind-body practices that originate in Hindu tradition.

However, they are growing in popularity across the world as an alternative well-being practice.

Statistic show that in 2015 in the United States alone, as many as 36.7 million people practiced yoga, and by 2020, estimates suggest that this number will have increased to over 55 million people.

People who practice yoga often share anecdotes regarding its beneficial effect on their mental and physical health. Intrigued by such reports, some scientists set out to verify whether the benefits are real.

Indeed, some studies have found that different yoga practices are able to improve a person’s general sense of well-being, as well as various aspects of their physical health.

For example, a series of studies from 2017 suggested that people who joined a yoga program experienced lower levels of anxiety and depression.

A study from 2016 found that practicing yoga correlated with a lower risk of cognitive impairment in older adults, and research from earlier this year concluded that 8 weeks of intense yoga practice reduced the symptoms of rheumatoid arthritis.

Now, investigators at the University of Edinburgh in the United Kingdom have conducted a review, analyzing the findings of 22 randomized and cluster-randomized clinical trials that assessed the benefits of yoga practice for healthy older adults.

The trials considered the effects of varied yoga programs — with program durations between 1 and 7 months and individual session durations between 30 and 90 minutes — on both mental and physical well-being.

‘Yoga has great potential’ to improve health

In the review, which features as an open access article in the International Journal of Behavioral Nutrition and Physical Activity, the researchers conducted statistical analysis to assess the combined findings of the 22 trials. They compared the benefits associated with yoga with those of other light physical activities, such as walking and chair aerobics.

The team found that among people with a mean age of 60 years or over, practicing yoga — compared with not engaging in physical activity — helped improve their physical balance, flexibility of movement, and limb strength. It also reduced depression, improved sleep quality, and boosted their vitality.

Also, the researchers noticed that older adults who practiced yoga perceived their own physical and mental health to be satisfactory.

When compared with other light physical activities, such as walking, yoga seemed to more effectively improve older adults’ lower body strength, enhance their lower body flexibility, and reduce their symptoms of depression.

“A large proportion of older adults are inactive and do not meet the balance and muscle strengthening recommendations set by government and international health organizations,” notes Divya Sivaramakrishnan, the review’s lead author.

However, yoga can be an easy, adaptable, and attractive form of physical activity, and since the evidence suggesting that it can be beneficial for health is building up, joining a yoga program could be a good option for older adults looking to stay in shape — both physically and mentally.

Based on this study, we can conclude that yoga has great potential to improve important physical and psychological outcomes in older adults. Yoga is a gentle activity that can be modified to suit those with age-related conditions and diseases.”

Divya Sivaramakrishnan

4 Tips to Enhance a Staycation Yoga Practice

By Charlotte Bell.

For many of us, summertime spells vacation time. Vacations are an opportunity to step out of your comfort zone and experience something new. But vacations do take lots of preparation. And when we return, the catchup time can be anything but relaxing.

This is why many people choose to vacation at home, at least some of the time. “Staycations” give us the opportunity to spend quality time in our homes. Sometimes that means tackling long-neglected projects. At other times it means rekindling friendships with lunch dates that are so hard to fit into our work schedules. It could mean taking advantage of our communities’ unique gifts—museums, concerts and here in Salt Lake City, hiking. We can also simply enjoy the homes we’ve worked so hard to create and nurture.

But sometimes it’s a challenge to decide how to dedicate this newfound time. We can easily get lost in simply wanting to do nothing—which can be just what we need as well. I’d like to suggest using at least a portion of your staycation to regenerate your energies. Staycation yoga can be a part of this process.

Staycation Yoga Practice

Many of us are able to maintain a regular yoga practice even as we work full time. But for some, practice is spotty at best. There are several ways to approach a staycation yoga practice. One is to attend some extra classes during the week. Another is to recommit to your home practice. It’s the latter that I’ll focus on in this post.

Here are some suggestions for enjoying a fulfilling staycation yoga practice:

  1. Pick a time and stick to it. Practicing yoga first thing in the morning sets a calming and energizing tone for the rest of your day. You don’t have to get up extra early—it’s your vacation after all. But do commit to practicing before you start in on the rest of your day. It’s all too easy for a yoga practice to be crowded out of the schedule once you start doing other things.
  2. If you don’t have a dedicated yoga space in your house, just for the duration of your staycation, leave your yoga mat and other props out so that there’s no setup involved. This can help make your practice an integral part of your staycation.
  3. You’re already stepping out of your daily routine, so why not play a bit with your practice? It’s easy to get stuck in a practice that features only our favorite poses. Play with changing your practice. Try different poses in a different sequence and be mindful of the aftereffects. This is a great opportunity to learn about your practice and yourself.
  4. Take a nice, long Savasana. When we’re in the midst of our busy lives, we often don’t recognize just how tired we really are. We simply power through our days because we have no other choice. When we slow down, we often discover how depleted we’ve become. Take the opportunity of having a bit more time than usual to lie in Savasana for 15-20 minutes. A longer Savasana allows the benefits of the pose to integrate more deeply and comprehensively—in body, mind and spirit.

A staycation is a great opportunity to reflect on your daily life and make tweaks that can help you live more gracefully when you go back to work. A daily yoga practice can help give you the clarity to decide what works and what doesn’t.

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

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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

Somerset teen helping peers banish stress with yoga

By Deborah Allard

SOMERSET — As teens make the transition from children to adults, there’s lots to think about – and stress over.

Driving. Homework. Grades. Fitting in. Biological changes. Dating. Work. College. The list goes on.

Catie Ledwidge, a Somerset-Berkley Regional High School senior, found her own stress-busting cure and has shared it with her peers.

Yoga.

“It’s a natural remedy people can use instead of turning to medication,” Ledwidge said.

Ledwidge felt so strongly about the healing benefits of yoga, and the mediation that is often combined with the practice, that she chose it as the subject of her senior capstone project, designed her own yoga session and taught it to her peers recently at Blend Café & Yoga.

“They asked us to pick something we were passionate about. That’s when yoga came to mind,” Ledwidge said.

Ledwidge, 18, said she wanted to share the “focus and balance” found in yoga that can be incorporated into “everything” in life. “It allows you to be in your head. It calms the central nervous system and lowers blood pressure.”

Ledwidge has been practicing yoga for several years after taking her first class with her mom.

“It’s a way for me to relieve my own stress and let go of judgments around me,” Ledwidge said. “I fell in love with it.”

She said teens face a lot of stress, and some can turn to harmful means, such as alcohol and drugs, to deal with their feelings.

She listed peer pressure, fitting in with other students, having the right clothing, working after school, and having a busy extracurricular schedule all as stressors.

“That stress keeps on building,” Ledwidge said. It can become “exhausting” and “emotionally disruptive.”

Ledwidge, working with her mentor, yoga instructor Meagan Mulready, developed a 90-minute yoga routine for the class.

“I put together the poses that I like to do,” Ledwidge said. “She helped me to tweak it.”

After lots of practice, she said that when it came time to teach, she was “super prepared.”

Ledwidge taught her peers to focus on their breathing, get into each pose, and feel only the moment.

Before and after class, she asked students to fill out a survey about their current stress levels. Before yoga, many registered a 7 to 8 – with 10 representing the most stressful feelings. After yoga, they reported that their stress levels dropped to a 1 or 2.

Yoga helps teens, and all ages, be in the “present moment and let go of everything,” she said.

Ledwidge said she’d like to become a certified yoga instructor – but probably not until she graduates from college. Ledwidge has been accepted to Emmanuel College in Boston, where she plans to double-major in math and education starting in the fall.

When it’s time to pack for dorm living, her yoga pants and mat won’t be far behind.

“I definitely highly recommend (yoga),” Ledwidge said. “I think it’s really something you can use for the rest of your life.”