Welcome to this Fall 2017 Yoga Session first integration week.
This is when we put a pause on new information and learning: considering all the information we are consuming each day - kinda like drinking out of the fire hose - giving ourselves a
chance to digest information and new movement patterns seems reasonable.
Pausing to digest also folds well into the Thanksgiving theme!
This is also a time for us to look back and survey the territory we've covered so far.
Stopping and looking back is gotta be one of my favorite things to do when I backpack.
My body gets a momentary reprieve and rest, and I get to see how far I've come - which always feels fabulous!
Before you get reading - how are your classes working for
you?
What do you like best about your yoga class?
What isn't working for you?
Pacing Your Yoga Journey:
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Here is the very foundation of our practice - how to PACE YOUR YOGA JOURNEY - so you can feel safe while continuing to move forward.
This concept of pacing is especially important if you are attending one of the therapeutic yoga classes.
Understanding these basic concepts of pacing is extremely important - they are useful both on and off the
mat. Learning how to pace appropriately can help us to choose the right amount of daily activity and navigate complex terrain of recovery.
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How To Get The Most Out Of Your Yoga Practice:
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Creating a ritual - a container - for your weekly yoga class can help you to get the most of your class. More than that - your weekly ritual can actually help you stick with the practice when the going gets tough (that's of course when most of us tend to drop our self-care - right when we need it the most). |
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Movement As Immunity Booster:
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Lymph doesn’t move very well on its own; unlike our cardiovascular system, lymphatic system doesn’t have this great big pump (the heart!) to move the fluid around. Instead, lymphatic system depends on muscles - the less you move your muscles, the more your lymph resembles stale pond water.. |
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5 - Minute Low Back Release Sequence:
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Here is a quick low back release - relax sequence we've been practicing in most classes.
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CORE RESTORE: Some Hard Truths About Core Training
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- True core strength is fluid and flexible; it allows you to move and breathe freely at the same time.
- Your breathing and your core stability are intrinsically connected. Tension in your breath will make its way into tension within your core and vice versa, creating restriction and tightness in the whole body.
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CORE RESTORE: How To Move Forward Safely
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Our nervous system armors itself with a mindset of mistrust and fear before moving (imagine what kind of muscle tension this brings on board), and soreness and fatigue afterwards.
It also splinters the body by tightening certain postural muscles (remember our previous week's topic: tight muscle = weak muscle?) and creating a
grand variety of compensation patterns - something that we are addressing now on the mat. |
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CORE RESTORE: Rib Cage Alignment And Why It Matters
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Compromised rib cage alignment leads to compromised function through hips and shoulders. It is quite likely that you’ll drive your hip and shoulder movement from your back.
One cannot move efficiently through hip and shoulder girdle, unless he / she is able to use the big muscles of the hips and shoulders (gluts, hams, quads, biceps, triceps) to drive the
movement.
When the rib cage is out of sorts, it is very challenging - if at all possible - to find and engage the correct abdominal muscles for stability. |
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PAIN CARE YOGA: Pain As An Alarm System
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Your probably are already aware that pain is one of the body's protective mechanisms - pain's job is to alarm you whenever there's damage to the body or when something potentially dangerous is happening.
The purpose of pain is to make you change your behavior: stop walking on that sprained ankle, nurse that sore shoulder, or stay in bed (usually with a cold - yuck, I know) - when you are run down and
exhausted.
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PAIN CARE YOGA: Benefits Of Movement
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Living with persistent or recurrent pain means fear of movement.
We shrink our range of motion, avoid "scary" or "new" movements, and, sometimes, stop moving at all. All of the above signal to the nervous system that movement is, indeed, unsafe, and need to be guarded against.
Our nervous system armors itself with a mindset of mistrust and fear before moving (imagine what kind of muscle tension this brings on board), and soreness and fatigue afterwards.
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PAIN CARE YOGA: Escape. Calm. Challenge.
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When pain persists or recurs, our nervous system undergoes a significant change - it becomes more sensitive to otherwise innocuous events, and also more protective - or, as science calls it - hyper-vigilant.
This, in a nut shell, is a persistent pain - or trauma - induced central nervous system sensitization. Central nervous system sensitization creates
global, body - wide changes, affecting our sleep, digestion, immunity, stress response, memory, and emotional stability, among others. |
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Have a beautiful day!
HAPPY THANKSGIVING!
Julia |
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