Tag: #innerbreathyoga #core #breath #selflove #selfcare #balance #asana #healthylifestyle #flexibility #sustainable #posture #yogateachers #yogastudents #babyboomers #yogapractice #health #yogalign #yoga #

Yoga And Self-Care.

Yoga And Self-Care.

reneeinnerbreathyoga

By Renee’ Fulkerson

Self-care is very much a part of the YogAlign method. And taking care of yourself during your in-class or home practice is necessary on so many levels. 

  • Drink water during your in-class or home practice

I recently just had a conversation with a longtime student/ friend about this very topic. We were discussing the importance of drinking water during our YogAlign class/ practice. And that we both agreed that in many yoga classes we had attended there, was simply no time to take a water break. The yoga instructor and students were moving along so quickly through posture after posture it was already a challenge to keep up. I began to think about most yoga classes I had attended in the past. And having anything beyond your yoga mat was discouraged regarding space constraints. The instructors always made it clear they needed space to move about the room without obstacles in their way. I subbed a class for my teacher Michaelle Edwards at her yoga studio here on Kauai and saw firsthand how lack of water affected a student. 

This student had traveled to Kauai from another country and attended her first YogAlign class with her mother. Upon reading her and her mother’s release form, they both were in good health. They were both interested in learning the YogAlign Method to combat the effects of sitting too much. We began with the instruction of the SIP Breath. Which in itself can be very intense when you are not used to breathing so efficiently. I had noticed mom had brought a small plastic bottle of water for the both of them to share. And I always inform students there is water available and cue during class when to stop and have a water break. 

As we continued, I noticed the mom finding her rhythm while the daughter was struggling. I locked eyes with her and, I could see she was going to fall to faint. And sure enough, she collapsed to the floor. Gently she floated to the floor and lay there with her eyes open. Not sure what just happened? Of course, the entire class paused and came to her side. 

Water was the first thing offered and, she quickly became more comfortable. I placed a bolster under her knees and had her lay there while continuing to drink water. As I spoke with her and her mother, I learned the time difference had thrown them off their eating (drinking) and sleeping schedule. Not drinking enough water mixed with sweating from the high humidity air was not a good combination. The more water she drank, the more vibrant she became and ended up rejoining the class for the floor postures. I encourage you to practice self-care in your yoga class by drinking water during your practice (you matter).

  • Take the time to use yoga props when you need them

I am a big fan of yoga props. Yoga props can come in many different forms. The yoga props I use in my home practice and while teaching

  •  yoga blocks (various sizes), yardstick, yoga strap the yoga mat itself, chairs, balls (all sizes) and, bolsters/blankets

I make it a point to keep my YogAlign classes small. So I can be aware of every student in the room and their needs during yoga class.

If you need more support in a lunge, getting your heel higher using a yoga block and be a great solution.
Getting yourself comfortable and in proper alignment is key to a successful practice and, a yardstick can accomplish that goal.
Rolling on an 80% inflated ball moving up and down the spine, neck, and shoulders can be very relaxing, releasing tension during practice or before savasana.
Yoga Props
  • Take a moment to rest and feel the effects of your practice

I also think this statement and suggestion rings true in our everyday lives as well. Life is moving fast and, we are moving quickly right along with it. I find some yoga classes are also keeping with this pace. I find myself constantly apologizing for not always getting the phone, responding right away to the text, or making things happen right that minute. Our in-person or personal home yoga practice is supposed to be the one place we can slow down. Take advantage of this time to stop in the moment and take a full-body stretch or pandiculate (stretching and yawning). It is necessary to stop and feel the effects of your practice to know what is working and what is not create a reset from the day from your mind and thoughts. As you lay on your back, feel the natural curves in your spine, notice the space between the chin and your chest and let your belly be full and soft. When lying on your stomach, bend your knees and let your legs make small circles massaging the low belly and feeling your diaphragm expand and contract against the floor. Place your fingertip onto your scalp and into your hair, massaging your head and earlobes. These are all simple ways to stop, feel good, and be in the moment.

Scalp Massage
Full Body Stretch

Creating new habits such as stopping to feel the effects of your practice or the effects of your day is a great way to come back into the moment. And to check in with what is working and what is not working. Self-care is not just a buzzword its a priority and, you matter!

Aloha

When You Think Of Your Body, Do You Think Of It In Pieces Or As A Whole?

When You Think Of Your Body, Do You Think Of It In Pieces Or As A Whole?

reneeinnerbreathyoga

By Renee’ Fulkerson

When you think of your body, do you think of it in pieces or as a whole? Imagine a puzzle that always needs putting back together, especially after an injury. Or a pulley system that engages entirely when the body moves or stands upright. 

I used to think of or refer to my own body in pieces. I can think back to exercise, yoga, and fitness classes that almost always separated my body parts during practice. What does that mean exactly? Phrases like today is a leg day or, we are only going to work on these muscle groups today. Does this sound familiar to you? I never realized how disempowering these phrases and movement programs were. 

And, then I was taught to view my body as a whole and not in pieces. I cannot tell you what a game-changer moment that was for me. I went from pulling my body apart to its end range like Stretch Armstrong, a toy of my youth. Who, by the way, does not always go back together so quickly after so many pulls. To putting myself back together in what we refer to in YogAlign as a full-body stretch. The end range can be very misleading for most people, especially those who tend to be hypermobile. Just because you can doesn’t always mean you should.

I have a student who is hyper-mobile in her hip joints but not necessarily strong in this area. Does hyper-mobility affect strength? From what I have read and seen while teaching there, is sufficient evidence that hypermobility may be associated with strength deficiencies. An injury waiting to happen would be for her to continue to pull herself apart just because she can. We need to think about how this affects the body as a whole. Hip strength is necessary for the stability and prevention of injuries. 

My goal is to guide students through full-body movements creating balance, health, mobility and, strength. By reprogramming your movement patterns from piece to, whole we get the benefits of all body support, balance, strength, and mobility. Hanging in joints and ligaments to go a little deeper may feed the ego for a moment but does nothing for the rest of the entire body. Cons outweigh the pros in that movement programming or regular practice. 

A lunge, Ashta Chandrasana, or Crescent High Lunge Pose is a posture when hanging in your joints or ligaments can happen. I cue students to identify this possible hanging by checking in with the pelvic floor during a lunge. Is it hanging down like a hammock? With no support? To go deeper or closer to the floor. Are your shoulders lifted to your ears, making it hard to breathe? Is your ribcage flaring up, creating a backbend? In practicing this, way you are compromising pieces of the body and not benefiting the whole. Now let’s take that same posture and tweak it a bit.

  • Step your right foot forward and wiggle your back foot to get balanced between front and back bodyweight.
  • You will know if you are balanced by checking in with your hip alignment. Is one hip twisting to accommodate the unbalanced spread?
  • Make sure you are high up on the toes of your back foot.
  • Check-in with the pelvic floor. Does it feel unstable (hanging)?
  • If, so engage your inner thighs slightly and get the glutes firing. In doing, so you will feel to the touch your IT band fully engaged.
  • Again check hip alignment and think of your hip bones as two flashlights shining forward.
  • Draw your arms down and out into a V shape on either side of your body. With your palms facing forward and fingers spread.
  • And slightly press your hands forward like you are pushing against a wall firing the back muscles. 
  • Draw the sternum slightly down if the rib cage is starting to flare up.
  • Eye gaze is eye level and straightforward. Look side to side and stick your tongue out, relieving your neck of any extreme tension.
  • Once you are in the high lunge, bring your attention to the space on your sideline. Between the floating ribs and the top of your hip or Iliac Crest. 
  • There is a good amount of body real estate between these two bones. Easier to see on an anatomy skeleton but, you can feel it with your hands. We do not want to lose this space (collapse) on our exhale.
  • Recap – the back foot lifted, inner thighs slightly engaged, firing the glutes, arms in a V, palms facing forward, fingers spread, pushing against a wall, hips aligned, released neck a shoulder tension. 
  • Now SIP in like you are drinking through a straw fill the diaphragm muscle with air (engaging the core muscles). Make fists with your hands and tense your entire body. Pause at the top for a moment (neck and shoulders relaxed). Start your S-hale like a snake with your teeth together, then open your hands and don’t collapse by controlling the exhale. In other, words to the naked eye, from SIP inhale to S-hale there would be no change in your whole body posture. You would maintain your gift of lift, spacious sideline and, not collapse in your S-hale. 
  • Repeat 3, more times, and then change sides and repeat.

In practicing the YogAlign Method Lunge, you begin to move and relate to your body as a whole. Receiving and retrieving all the benefits moving and thinking in this way has to offer. You get to reclaim some of that precious real estate and space back into the whole body without having to pull it apart into pieces. 

I will leave you with this thought you use 200 muscles to take one step (Human Bones, Joints and Muscles Facts).

Aloha

Imagine The Possibilities In A Body You Can Trust.

Imagine The Possibilities In A Body You Can Trust.

reneeinnerbreathyoga

By Renee’ Fulkerson

When I think of trusting my, body one of the first things that come to my mind is balance. 

Balance – an even distribution of weight enabling someone or something to remain upright and steady. “she lost her balance before falling”

Similar: stability, equilibrium, steadiness and, footing.

First, of all how and where does balance come from in the body?

The vestibular system (inner ear balance mechanism)

The balance system works through constant position detection, feedback, and adjustment using communication between the inner ear, eyes, muscles, joints, and the brain. The brain sends messages to the muscles to make any postural adjustments required to maintain balance. 

Balance is crucial in our everyday activities like walking, standing, and going up and downstairs. And more important to reduce the chances of falling or even injury. Often we are not fully aware that we may have weak balance until we try balance exercises. Anytime at any age is the best time to improve and maintain strong balancing skills. 

Yoga and everyday life provide many opportunities to practice and improve our balancing skills. Walking, biking, standing, and climbing up and downstairs, to name a few. Funny, the things we need balance for in everyday life are the same things we do every day (well, sort of). 

  • Have the tires on your bike gone flat from not riding it?
  • Are your new walking sneakers still in the box?
  • Do you take the elevator to avoid the stairs?
  • Are you standing up often once you have sat down?

And then there is yoga and Tai Chi. I have not done a lot of Tai Chi, so I will stick to what I know. And that is yoga postures to improve and maintain optimum balancing skills. There are many yoga postures to choose from, simple to extreme. I prefer to keep it simple. Work smarter, not harder. Here are a couple of balance postures I would like to share with you. I practice these postures with my students (one of the many yoga posture balance options).

Heron or Kickstand Posture:

  • Come into a heron posture or kickstand position by placing your right heel up and against your left foot. Make sure not to dump into your hip like you are holding a baby on your hip. If you start to feel wobbly, ever so gently engage your inner thighs to fire the glutes muscles and check that your knees are not turning too much inward or too much outward.
  • Draw some weight into the heel of the standing leg, in this case, the left heel. And then lift your left arm straight alongside your ear while keeping your shoulder down. The palm of the left-hand faces inwards with your fingers spread. 
  • Lift your right arm bending at the elbow and hook your fingers into the little valley right below the bulbous part of the back of the head. You can massage the area, which can hold a lot of tension, making sure you can see the tip of your right elbow at all times.
  • Now take your SIP to inhale like you are sipping through a straw and keep your shoulders relaxed. Pause and make a fist with your left hand and pull down like on a rope. Start your S hale sounding like a snake with your teeth together, release your fist back to spread fingers, and create a bit of traction with your right hand in the valley. Remember not to collapse in your S hale keep, the space between the floating rib and the top of the hip bone (Iliac Crest).
  • Practice this posture two more times on this side of your body. And when finished coming back to heron or kickstand posture starting position moving right into Tree Pose or Vrksasana (on the same side).

Tree Pose or Vrksasana:

  • From heron or kickstand posture left foot is still anchored with weight in your heel. And your right heel is up and against your left foot. 
  • Arms come out on both sides of your body in a V. Palms facing forward with your fingers spread. Like you are pressing against a wall turning the back on.
  • SIP inhale like you are sucking through a straw and slowly slide your right foot above or below the knee. I suggest staying below your knee when starting this practice. Pause at the top of the Sip inhale and feel your ribcage expand (shoulders down and relax).
  • Fist your hands and then S hale like a snake with your teeth together (don’t collapse). Open your fingers and continue standing tall.
  • Repeat two more times on this side and come back into heron or kickstand starting posture 

Try not to judge yourself when it comes to practicing balance postures, remember every day is different. Stresses, distractions, and even a poor night’s rest can cause you to feel a bit more unstable than usual. 

Aloha

Asking For Help In Yoga And Everyday Life.

Asking For Help In Yoga And Everyday Life.

reneeinnerbreathyoga

By Renee’ Fulkerson


Help – to give assistance or support. To make more pleasant or bearable improve, relieve and rescue, save. To be of use to

I find it difficult to ask for help unless I am at my wit’s end. And from my experience, I believe others also struggle with asking for help. On the other hand, I have no problem with offering and giving support to others. Which I also find to be true of others around me. Why is it so difficult to ask for help but so easy to give support? I guess no one wants to feel like a burden to another.

Burden – defined as making heavy with a load or with emotion. Something carried a worry or sadness, or a responsibility.

I think this rings true in yoga practice. In a yoga practice, students have experience with the postures. In a yoga class, there is more time and instruction per posture. I enjoy teaching both and encourage students to stop me and ask for help or support in both cases. And sometimes help is needed in everyday life situations too.

Recently a long-time YogAlign student began having some challenges with her knee. She did not want to miss her regular YogAlign classes and continued to show up for classes. Of course, I was thrilled to have her and knew she would need to adjust some of our regularly practiced postures. When getting up and down off the floor, she would need some assistance. These were all easy adjustments I could support her with and, I felt good about doing them. She would always comment not to give her special attention. Or hold up the practice but, it never seemed to be a problem. After all, even though she had temporary challenges with her knee. It did not mean that she would not benefit from the yoga practice. Not showing up for her regular YogAlign practice and connecting with her body, breath and friends would have been a disservice to her healing process. We also added bi-weekly full-body massages to keep her spirits up and relieve her from aching knee pain. I hope you have found a yoga practice/ class where you can ask for help when needed. We all need a little help sometimes.

On my last trip to the mainland, my mom was suffering from debilitating back pain. She had twisted and jarred her back weeks before my visit. Upon arrival, I could see and sense her frustration with limited mobility. I knew she needed help but, would she ask for it? My mom lives alone and, so everything falls on her to do. She had not been able to take care of everyday tasks. And all of the things she likes to accomplish before I arrived. She had been spending most of her time lying down and feeling bad about not feeling good. Even though I am an advocate for moving, she needed to rest. Back pain is no joke! And usually, sleep is unattainable during a back pain flare-up. Without good sleep, coping skills and positive attitudes begin to decline.

When helping someone who suffers from back pain a, pillow under the knees is crucial because a good portion of their time is lying down. And without the pillow or wedge, there is more pressure on the low back. The support is also helpful for knee pain. Pain that occurs in the knee when the knee is kept straight.

Another way I could help my mom was by moving everything up. All of the things she regularly used got moved higher up. So she would not need to keep bending down to retrieve them. The constant pulling on the back from bending over was only going to prolong the healing process. When bending over you, want your knees soft and not locked out utilizing all the gluteal muscles and when coming up pushing: through from the bottom of the feet. With a bit of help, my mom was up and moving more comfortably. She began with short walks in the neighborhood. She began to enjoy lying down with a pillow under her knees and was getting some much-needed rest. When I left, I was confident she was on the road to recovery and, her spirits were up. A little help goes a long way.

I learned the benefits of asking for help recently. I had a pressing task I was not ready to face. I leaned on my husband for support. After a few weeks of my regular meditation, YogAlign practice, and space. I was able to complete the task.

Nobody wants to feel like a burden to themselves or others. Let’s keep showing up for our yoga class/ practice. And ask for help when we need it. We are worth it!

Aloha

YogAlign Bird Dog A Weight Bearing Movement.

YogAlign Bird Dog A Weight Bearing Movement.

reneeinnerbreathyoga

By Renee’ Fulkerson

Some weight-bearing movements where your bones support your weight are walking, dancing, stair climbing, and gardening, to name a few. I love to do all of these activities. Well, maybe not stair climbing so much. I also find when using my 5lb weights for 20 minutes at least twice a week. My arm, back, and chest muscles stay toned. By stressing our bones, strength training can increase bone density and reduce the risk of osteoporosis. Men can also get osteoporosis. To learn more, click on https://www.bones.nih.gov/health-info/bone/osteoporosis/men

We all come in different shapes and sizes and find enjoyment and various benefits in different ways of moving our bodies. Even something like weight lifting plays a different and unique role for each individual. For some, weight lifting is serious business. Men and women of all ages going to great lengths to achieve a competitive body ready for competition. And those more mature using 5lb free weights to fend off osteoporosis. We can use our body’s weight to our advantage. Did you know the femur is the longest/ strongest bone in the body and the heaviest? An average human being weighing 150lbs leg weighs 26lbs. Much heavier than a 5lb or 10lb weight. And the weight in the arm is 8lbs. Three more pounds than a 5-pound weight. And just under 2 of a 10-pound weight. 

Bird dog is a posture you can use your leg and arm weight to your advantage. Bird dog promotes proper posture and increases range of motion. Improving balance and stability and strengthens the core, hips, and back muscles. Anyone can do the bird dog including, the more mature set. (and lean muscle does diminish with age)

YogAlign Bird Dog:

  • Begin by starting on all floors also, known as table pose. Be sure to distribute your weight evenly front to back. This balance will take the extra pressure and weight off your wrists.
  • Next, focus on your head/ neck posture. Imagine putting a marble in the long crease in the back of your neck. Place it right between your hairline and the top of your shoulders. When you begin to drop your head too far forward (chin to chest). You will lose your marble. If you lift your head too much, you will also lose your marble. The goal is not to lose our marble. 
  • Extend your right leg back with the top of your foot gently touching your yoga mat. Toes pointed, begin your SIP inhale (breathing through a straw), and slowly with purpose, raise your leg. Bring your leg only as high as the rest of your body, not higher. Making sure you are not lifting/ twisting your right hip towards the ceiling.
  • Smile and start your sss-hale like a snake and slowly bring your leg down and back to starting position. You can begin moving from side to side with conscious breath, posture, and pointed toe. Taking it to your edge and then come down and rest on your forearms. 
  • Take a nice inhale and exhale through the nose.
  • Now add the arms (jet plane arms) with palms facing down and fingers spread. Create gentle resistance by pushing your arms down towards the floor. Be mindful not to let your shoulders creep up towards your ears. Left leg/ right arm and right arm/ left leg.

It is more important to move slowly with proper alignment with less number of times. Then, rushing through the posture with more times and little to no benefits. After all, can you imagine the possibilities in a body you can trust?

Aloha

14 Day Selflove Quarantine.

14 Day Selflove Quarantine.

reneeinnerbreathyoga

By Renee’ Fulkerson

I thought that a 14-day mandatory self-quarantine was going to be rough. But, that was not the case.

Self-quarantine: verb – to refrain from any contact with other individuals for a period of time (such as two weeks) during the outbreak of a contagious disease usually by remaining in one’s home and limiting contact with family members.

My father had become ill and left his physical body at the end of March. I spent the next month on the mainland doing all the things one does in an event like this.

As I left the Kauai I was informed when I returned I would need to self-quarantine for 14 days. I had so much on my mind I did not think much about it. It turned out to be a time of great healing.

Upon my return back to Kauai, I felt depleted.

I found my physical body at this time to be very tired, tense, and wanting to curl up into a ball. I found my breathing to be nonexistent. In other words, I was unconsciously holding my stomach so tight I could not take a full breath. My mental state was mostly distracted by anything and everything.

The good news is this was and is all fixable!

I knew I had two weeks of self-quarantine and that moment I felt great relief in knowing I could focus on myself. Let’s face it in our day-to-day lives the thought of even one day to focus on ourselves seems unattainable.

I began this self-quarantine AKA Self Love Quarantine by:

  • allowing my emotions to show up good, bad, and ugly
  • not judging my accomplishments or lack thereof
  • sleeping and eating on demand
  • asking for help
  • tuning into my breathing patterns
  • being patient with my tense and tight body
  • letting go

I also participated in all the tangible supportive rituals like – journaling, meditating, chanting and most beneficial for me YogAlign.

In my yoga practice and teachings, I find most students can connect to the physical part of their yoga practice first. Why? Because it is tangible you can feel it. That is what is so incredible about the YogAlign Method you can physically feel the benefits instantly. Once your physical body feels good everything else follows. Your breath flows more freely, and mood elevates to happy you are back in balance.

An example of this for me during this 14 days Self Love Quarantine was freeing up the frontline of my body so I could breathe. I mentioned earlier I could not get full inhales and exhales due to me clenching my tummy. Which then made my entire frontline shorten, my backline stretched out and exhausted. What to do? The YogAlign Downward Dog Series.

The series of postures creates space and length along my entire frontline and backline from head to toe. I can feel the balance return to the front, back, and sides of my body. Bringing what felt like a C posture collapse in the frontline (chin to chest) back into my body’s natural curves, balance, and breath.

The YogAlign Downward Dog Series: when practicing this series use the SIP inhale (sipping through a straw) and exhale either with the S snake sound (with a smile) or lion’s breath (tongue out). Moving through the sequence taking three breaths per posture and leg.

YogAlign High Dog

YogAlign High Dog

YogAlign Traction Dog

YogAlign Traction Dog

YogAlign Core Dog

YogAlign Core Dog

YogAlign Psoas Dog

YogAlign Psoas Dog (back)
YogAlign Psoas Dog (front)

Another posture I rely on when I need to create space in my belly is Cobra. Like the postures above- Cobra will balance the fascial forces between the front and back body. The superficial front line lengthens from the top of the toes to your head. The core line strengthens in length and integrity.

The Cobra Pose

Cobra Pose

During this 14 day Self Love Quarantine I realized what a gift this time had been for me. It was not all fun and games but, I would not change a thing. I could fully relax in my body to allow the feelings and emotions to move through me without restrictions. Reconnect with breath allowing my inhales to expand my rib cage and let out a long sigh of tension. (much like lion’s breath)

Sigh: verb – emit a long, deep, audible breath expressing sadness, relief, tiredness, or a similar feeling.

Ironically, I ended up returning to the mainland a month later for various reasons and had a second opportunity for a 14 day Self Love Quarantine.

This time was a completely different experience as I was in a much different place. It was so much easier and more time to achieve some of benefits mentioned above and then some. And although I knew it is unrealistic to have this amount of time as well as mostly unnecessary. I highly recommend taking a few days for a Self Love Quarantine now and again.

Sending love and aloha

Renee’

The Lanai Cat Sanctuary Might Be The Fountain Of Youth.

The Lanai Cat Sanctuary Might Be The Fountain Of Youth.

reneeinnerbreathyoga

By Renee’ Fulkerson

I 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 wanted to do for some time. 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 I was taken, with the beautiful property and all the 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 guest’s faces lighting up once they were inside. You do not need to be a cat lover to appreciate the endless hours and kindness it takes to care for over 600 cats. Now onto my incredible findings, thinking back and observing the photographs I had taken.

The Lanai Cat Sanctuary might be the fountain of youth. When I walked in the main entrance, a mature couple was bouncing from cat to cat. Gracefully, bending over easily feeding the cats treats. As the gentleman was bending 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 stable, balance, and pliable all at the same time. I thought this experience is bringing out the best in this couple in terms of their physical prowess. I became even more excited when I saw how he engaged his entire leg muscle instead of this low back to continue to bend and feed all the cats. If he had any physical limits he certainly did not show it during his adventure on that day!

I continued exploring the grounds when I happened upon CB. One, of I believe, ten full-time caretakers. He was moving about quite freely amongst the cats and visitors. I had a moment to sit and speak with him. 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. His face looked heavy when he talked about the life he was leaving. When he spoke about being at the sanctuary full time, he lit up like a child on Christmas morning. As he continued his daily work, he had a spring in his step, bending, twisting, and even getting down on the ground with the cats. He was moving with ease and purpose in a child-like body. I could not help 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. I noticed a large-sized van pulling in with a full load of visitors. 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. They entered the gate and, 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 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 fascinated with the way folks were using their bodies down on the grass and while standing, walking, and bending. Again I thought if any of these folks have physical limits, they were not visible to me. Not even a moan or groan on the way down or on the way up only, 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. But if not, I believe they found and experienced some of the fountains of youth that day. Even the gentlemen with the cane rejoined his group and got into the van with a bit more ease. I learn a lot about body mechanics by being aware of my own body and how it moves and observing others. Usually, you can tell when someone has an injury or something is hurting them. Just looking at the way they walk or lack of movement is a sure sign of possible limitations. I see many 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!

Aloha

Yoga Milestones.

Yoga Milestones.

reneeinnerbreathyoga

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 yoga practice and yoga in general. I consider my yoga practice alive and connected it, can change from day to day regarding what is going on in my life. Every day is a different day full of various challenges, victories, and levels of flow. Yes, in general, I practice YogAlign postures in every practice but, I may add or take away poses depending on what I have going on that day. When I teach a YogAlign class, I teach to the student’s needs. And that may vary from day to today.

Does this mean that you cannot have milestones in yoga? Even if you do not practice the same set of postures every time? I guess this would depend on how you interpret your development with your yoga practice. One way I can see a difference is through sustainability in my everyday life. Noticing I can walk/ hike longer without my feet or back aching and needing a week’s recovery. I can keep up with housework, yard work, and my 16-year-old son without exhaustion. Participate in all the physical activities I enjoy in a comfortable, strong, and stable manner. When I see that I am performing beyond my previous physical abilities during and after a long trek, I consider this a YogAlign milestone. Another way I can result is when I have a YogAlign Aha moment. That could be finally feeling that core connection engagement during a posture that I had practiced many times. Building from that Aha moment allows me to dive a bit deeper into my practice enhancing the benefits.

As for my students, I see them transform, develop and become more sustainable regularly. One student enjoys golfing and wants to be more powerful and in proper form while playing to avoid injury and enjoy her activity. Another student has had full-back surgery, cares about her bone density, and enjoys walking daily with a proper stride and no aches and pains. And lastly, a student before she began her regular YogAlign practice who was in pain. She would schedule a chiropractic adjustment on a weekly/ monthly basis. And, she has recently been suffering from mild headaches. She is now at a place where Chiropractic visits are far and few (YogAlign milestone) and is getting the headache relief she desires through her YogAlign practice.

My students and I share the desire to see these milestones in real-life. Some may want to track their development by practicing to achieve a headstand 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 one’s meditation practice. Sitting quietly for any length of time can be challenging while clearing our minds and experiencing pleasure when doing so. I see it happen all the time in savasana/ resting pose a fidgeter becomes still and peaceful. Building from that milestone, they can dive deeper into the practice and enjoy the effects. Yoga milestones are like a gift you receive without expectation. You keep showing up and participating in the practice and, then some unexpected goodness comes your way. The tangible results of the 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 also 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. Gained another level of insight that can allow for a more meaningful yoga practice. To all of this, I say cheers to this year’s unexpected goodness.

Aloha

Shopping Spree Or Living Spree?

Shopping Spree Or Living Spree?

reneeinnerbreathyoga

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.

Spree: a 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?

Are You Equally Flexible As Strong?

reneeinnerbreathyoga

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