Strengthen mid back

Here's a great way to provide strength to your mid back area and help with good posture, too!

Either seated or standing:  Bring your arms out to a T position and then bend at the elbows.  Spread your fingers wide.  Inhale and squeeze your shoulder blades together bringing the elbows back.  Exhale and release back to neutral.  Work up to 10 repetitions and when completed, rest your hands down to your lap (if seated) or by your side.  Finish up by doing a few shoulder rolls - both forward and back.  Namaste~

Every breath you take...

Residents nearby have been asked to evacuate their homes due to a huge brush fire in the Golden Gate Estates area.  This fire poses serious danger throughout the community.  We are fortunate in that  it's not as close to our condo...but, the residual smoke and ash are very much present here.  The cars are covered in soot and ash, as well as the stairs and railings, etc.  The smoke is heavy in the air.  There's an odd taste in  my mouth.  Deep inhaling is not a good idea.

The breath is critical in yoga.  Inhale; exhale.  Coordinate breath with movement.  Sounds so easy, doesn't it?  But, ask someone with respiratory issues how easy it is to breathe and you'll probably get a different story.  I realize now that I have been taking my breath for granted.  I just assumed that breathing would continue on auto-pilot for me.  But, now I see differently.  During these past few days when we've been secluded inside, I have developed a rich appreciation for the simple act of breathing.  Now, when I breath in, I will remember to say a silent thank you for the beautiful ability to just breathe!

New Yoga Mat

On Tuesday, I had an emergency dental appointment.  I had booked a yoga class in Bonita Springs but didn't think I'd make it from the dentist in time.  But, as it turned out, the dentist took me on time and I was able to take the morning class.  Of course, as I was driving there, I realized that I didn't have my mat with me.  Not to worry!  This studio has plenty of mats to use - as well as cushions, blocks, straps, etc.  The studio is lovely and large.  It can hold at least 40 people on the main floor and has a balcony for extra room.  This isn't a chair yoga class but it is gentle yoga.  I sure needed this after the stress of the dentist and the 40 minute drive.  Oh, and after the class, I bought myself a new mat!

Start your Monday off right!

Whenever I experience any anxiety or worry, I know that it's time to slow down...specifically, slow down my breathing.  I have a few good breathing exercises that always seem to "center" me and help invoke the relaxation response.  Here's an example:

To start, I sit in a straight backed chair, feet firmly placed on the floor.  I sit forward a little bit so my back is not touching the chair.  I lift my spine up and bring my shoulders back.  My head is aligned with my spine.  (I refer to this as my "regal" seat.  Picture a Queen on her throne!)

My hands rest in my lap or on my legs.  I will breath in and out through my nose.  Breathing through the nostrils filters the air coming in.  Now...I begin with the 4-count breath.   With each inhale, I slowly count to 4.  I then pause.  I exhale and count to 4.  I repeat this sequence for a minute or two.  Focusing on the breath as opposed to what's causing my worry allows me to let the worry go and relax.  It may take a little practice to sit still but as a wise Yoga teacher once told me, "It's called a yoga practice, not a yoga perfect."  Namaste~

Yoga at The Pars

We wrapped up our 8th season of Yoga at The Pars at the end of March.  And, what a successful season it was.  Classes were full every Thursday and Friday.  In fact, there were people on the waiting list to get in.  Many of the students, though, have been coming to class here since we started in 2010. And, I personally can vouch for the progress that has been made.  People who had trouble with balance can now stand on one foot for longer than 20 seconds (the barometer for "good" balance) and can do the "tree" pose with ease.  And, others have told me that yoga helped them to release stress, and provided them with more flexibility.

Beyond the physical poses, though, the class has embraced "karma" yoga as well.  This year we had a class project where we donated personal care items to an organization called Youth Haven.  This organization provides shelter and services to kids in the greater Naples area who have been victims of abuse and/or neglect.  The yoga class really responded in a most generous way.  We collected 22 bags of toothpaste, shampoos, body wash, etc.  Giving...without any expectation of receiving...describes this wonderful yoga community here at The Pars.  Lucky me!  I get to share my yoga practice with them!