hritis, they should think about trying the natural living lifestyle. There are a number of aspects of the natural living lifestyle, but one of the most important is diet. We think about diet for rheumatoid arthritis we want to look at decreasing inflammation, so we want to take out foods that are going to increase inflammation like red meat, dairy products we want to put in foods that are going to decrease inflammation vegetables, fish, for example. We want to think about adding in supplements that may be helpful probiotics and omega3 fatty acids in the form of flax or fish oils can be very helpful in patients with rheumatoid arthritis. And of course I rmend the patients find a naturopathic doctor to help them with their questions. If you d like to learn more about natural medicine and the natural living lifestyle, you can read thisrmative book, The Beginner s Guide to Natural Living. hpp gdv pv University of Colorado H Microsoft Word Document NB6W Word.Document.8 ealth Sciences Center Simon Arthritis Title University of Colorado H Simon Arthritis Justine Migdall Normal Larry Cook Microsoft Word 11.5.6 PICTNP MSWD Cambria ,Rheumatoid arthritis is an autoimmune diseas condition that olves body attacking parts of itself, this case cin the case of rheumatoid arthritis s attacking the joint , causing pain, difficulty with motion, somet even deformities. Nobody ntirely sure people develop autoimmune iseases. Lknow that there s a gicponent we know that there s an environmentalponent and certai there seems rong link with people eat and gtthe way that they live their lives.
There are a variety of different conventional treatments rheumatoi arthritis. Often, they start out using anti !5inflammatories or painkillers, and those can be very 2hard on the stomach, they can cause a lot of their own problems. But if those don work, or if th being effective enough, then typically they more.aggressive treatments like plaquinil and metho rexate and methotre actually a chemotherapy dr there mber really signific nt side effects Owith these headaches, nausea, and so forth. One of the major problems is these treatments are for life dI mean, rheumatoid arthritis is not expected away, and so people are treated l term with these me ications. When a pati with rheumatoid arthritis, I want to look for what the root causes are. And oftentimes, the c ntral issue around gut leaky significant problem, a that lead food ensitivities there environmental toxins 7at are a problem bacterial and fungal toxins in the gut can.also play a role. Naturopathic treatment of rh umatoid arthritis wants address each of these causes in urn. want focus, initially, we want to make sure that we ealing.h the central issue, finding out what the food sensitivities avoiding those food sensitivities, doing what support the intest lining, aling with over bacterial toxins, dealing with any toxicities from the environment the pat developed. want to use natural ant !8inflammatories to help reduce the pain and difort of gtthe arthritis as we re dealing with these central root issues. u,Rheumatoid arthritis can be a very difficult disease treat, ut if I great success with many of patient Many patienpletely their Cmedications within three to six months, and some of them have rever diseasepletely.
If someone would like reduce r reverse rheumatoid hritis, they should think about t ying natural living style. There are a number of spects natural living lifestyle, most important is diet. We think about diet matoid ealth Sciences Center Simon Arthritis Title Simon Arthritis Justine Migdall Normal Larry Cook Microsoft Word 11.5.6 PICTNP MSWD Cambria ,Rheumatoid arthritis is an autoimmune diseas condition that olves body attacking parts of itself, this case cin the case of rheumatoid arthritis Microsoft Word Document NB6W Word.Document.8 s attacking the joint , causing pain, difficulty with motion, somet even deformities. Nobody ntirely sure people develop autoimmune iseases. Lknow that there s a gicponent we know that there s an environmentalponent and certai there seems rong link with people eat and gtthe way that they live their lives. There are a variety of different conventional treatments rheumatoi arthritis. Often, they start out using anti !5inflammatories or painkillers, and those can be very 2hard on the stomach, they can cause a lot of their own problems. But if those don work, or if th being effective enough, then typically they more.aggressive treatments like plaquinil and metho rexate and methotre actually a chemotherapy dr there mber really signific nt side effects Owith these headaches, nausea, and so forth.
One of the major problems is these treatments are for life dI mean, rheumatoid arthritis is not expected away, and so people are treated l term with these me ications. When a pati with rheumatoid arthritis, I want to look for what the root causes are. And oftentimes, the c ntral issue around gut leaky significant problem, a that lead food ensitivities there environmental toxins 7at are a problem bacterial and fungal toxins in the gut can.also play a role. Naturopathic treatment of rh umatoid arthritis wants address each of these causes in urn. want focus, initially, we want to make sure that we ealing.h the central issue, finding out what the food sensitivities avoiding those food sensitivities, doing what support the intest lining, aling with over bacterial toxins, dealing with any toxicities from the environment the pat developed. want to use natural ant !8inflammatories to help reduce the pain and difort of gtthe arthritis as we re dealing with these central root issues.
Yoga For Stress Relief
What’s up everyone Wee to Yoga with Adriene. I’m Adriene, and it’s time for a little you time. I have a yoga practice for stress release. This is a practice that will relieve tension in the body, but also provide a nice little energetic cleanse. So put on somefy clothes and hop on your mat for a little yoga for stress relief.
All right my friends. So today we’re going to begin in an easy crosslegged position. You can cross the ankles here, you can sit up on a blanket or a block, especially if you feel like you’re creating this shape in your body and there’s a strain. Lift the hips up so you have a little more of a fighting chance.
Another option, of course, is to bring one ankle in front of the other, and then if you’re fancy, you can bring that ankle up towards the front of the hip crease for a little half Lotus or maybe you’re warmed up and you want to start your practice today with me and Lotus. So as you can see, we have the options, always options here on the map. For me, that’s what find what feels good means. Find what feels good ande into a nice seated position, and we’ll just take a second to drop the chin into the chest.
Relax the weight of the head over, and relax the palms gently on the knees or the tops of the thighs. Close your eyes now, so you can take a break from looking at the tutorial here and just drop the weight of the head over, go ahead and let the shoulders round and begin to notice your breath. So you might be wondering right now did I pick the right tutorial, should I do something else, should I change my closes, do I really have time for this And just give yourself permission to be here in this moment. Trust that you chose the right tutorial. It is valuable to take the time here. And we begin to release and relax in the moment.
Bring your awareness to the space between your navel and your spine, cultivate a little energy there as you draw a line up through the center channel of your body, and begin to roll up. Again, you can open the gaze here to just take a peek at the tutorial. Otherwise trust yourself here as we roll up nice and talling into Sukhasana or the Pose of Ease.
Relax your jaw, find length through the crown of the head, and then just energetically rooting down through the inaudible 000254. I got super relaxed there. Creating space from the crown of the head down through the tail. Now nothing fancy here. Again, you can close your eyes, keep the gaze soft.
Just listen to the sound of my voice as we begin to notice the breath. It’s really quite lovely. Right when I said that I heard the wind chimes on my front stoop. That’s one of the things I love about yoga and you have a practice. As my practice unfolds, so does my awareness, too. My capacity to see, feel, experience things in the moment is truly awesome.
So here we are chilling, checking in with the breath. Just noticing the natural rhythm, the natural ebb and flow. And you’ll find by just bringing our awareness to it, we begin to experience it a little different than the moment before, and you might begin to deepen your breath here. Perhaps seeing if you can extend that inhalation, making it a little bit longer, perhaps a little bit smoother, and then seeing if you can extent that exhale, making it a little bit longer.
So perhaps when you feel that you’ve just pushed all of the air out, you extend the exhale a little more. I’m just going to spend a couple more moments here. If you’re familiar with alternate nostril breathing, this is another great breath or Pranayama practice that you might choose to do right now for the next couple of breaths, super relaxing, and we have a tutorial on that.
You might also connect to your ojai breath which we also have a tutorial for beginning this stress relief practice with a little Pranayama. All right, good. Wherever you are, keep this conversation with the breath going. If you’re new to the practice, just keep noticing your breath and let that be the Pranayama for today.
Keep it going here. Soft gaze as we open the eyes nice and soft if they aren’t already. I’m just really slowly going to begin to move the shoulders. Keep it sensual. And by that I mean keep it soft and easy, looping the shoulders forward up and back. The finger tips and palms can begin to soften here, and keep deepening the breath. Great, one more. This time we loop the shoulders forward up and back.
For a moment here we just continue squeezing the shoulder up to the ears, take a deep breath in and exhale dropping down through the elbows. Awesome. Two more just like that. Inhale drawing the shoulder blades forward, and the shoulder up towards the ears. We squeeze, squeeze, squeeze and on an exhale find your breath, release.
Yeah, baby. One more. Forward, up. We squeeze it in, squeeze, squeeze, squeeze and exhale, release. Awesome. Bring the palms together at the heart and Namaste and release the fingertips press the palms forward up and back. So whatever is stressing you out, you don’t even need to ID it right now, identify with it. Just choose to let it go.
In fact, you might repeat out loud if you feelfortable, I choose to let it go, or you can say it quietly in your head, I choose to release. Letting go of that which no longer serves you, perhaps letting go of the day thus far as we crawl up the side body here nice and easy, shoulder blades are drawing down the back, keep breathing, then we’lle back to center stillness. Inhale, carve the line with the nose forward, up and back, look up, take a deep breath in and exhale, break free.
Get out of jail free card here in yoga. Again, letting go of that which is no longer serving you. All right, maybe shake it out. Again, maybe if you didn’t catch my drift before, choose to let it go. Inhaling deeply through the nose, exhalepletely through the mouth, and then we’ll spread the palms wide and dive forward on to all fours. Take it nice and slow.
This practice is about nurturing your soul and stretching the body. Perhaps you are also interested in getting a workout, too. But consider how important it is to work mind, body, and soul. I know that sounds so cheesy, but I couldn’t get behind that anymore. I stick with it. Okay, so here we going to all fours. So what that means here is that you can have your cake and eat it, too, on the mat, working the muscles, stretching the muscles, working the joints, but also your spirit, your soul.
So you can move nice and slow, you’re just going to send the hips a little left to right. Nothing fancy. Knees are directly underneath the hips points. Wrists are directly underneath the shoulders. Great, then I’m going to curl the toes under, walk the palms forward, and send it back inaudible 001002 heel. Bellyes to the top of the thighs, and I bow forward here and kind of surrender.
You might feel a nice release in the upper back body, sometimes a little pop for me in the upper back body. It feels good. Forehead may hover here or it mighte to rest on the mat. Zen. Keep your palms spread wide here my friends. Relax your shoulders down. Breathing into the armpits just here using the breath to expand through the chest, the lungs, the ribcage widens with each inhale.
A little yoga for the feet here. Perhaps you’ve been on your feet all day, stretching the feet, or perhaps you just work up and the feet are swollen and need some love, so breath into the soles of the feet. One more breath here as we surrender, and then on an exhale, gently travel up to tabletop position.
We’re going toe up to the tops of the feet here, walk the wrists back underneath the shoulders, the CatCow. A nice juicy yummy CatCow here as we drop the belly. We loop the shoulders, tailbone and mike pack rocks up towards the sky, and we open the chest. Open the throat. If you’re into the chakras here, you can kind of connect to that area of the body.
Notice the sensations there. Just pay attention as you breathe. I’m doing a little Stevie Wonder here as we rock back and forth. I almost said Stevie Nicks, that would have been embarrassing. And then curling the tailbone under, we begin to travel up the spine, arching the back here, pressing way from the foundation as I draw my chin to my chest, and find a littleanic move here as I speak my soft relaxing voice into the microphone for you. All right, so now you’re off on your own, inhaling, scooping the belly finding the most serving, yummy, juicy CatCow for you.
So move at your own pace. Find the rhythm that feels good maybe it’s the super snail pace today. Maybe it’s a little more swift, and permission to break the rules here, kind of rock back and forth, create different lines with the spine, or maybe you’re just a more traditional yogi, and you want to stick with this traditional CatCow, please do.
And when you feel like you’ve had a nice check in with the spine and the side body, we’re going to drop the elbows just where the palms were. So now, paying attention to alignment still, the elbows and the wrists and in line, and we have the shoulders stacked over the elbows. Great, rock your pelvis, tail up towards the sky. Give it a little wiggle waggle, and then walk the knees back. A long stretch in the body here as we melt the heart down. Once again surrender.
Practice is really about surrender, letting go so you can rock the hips side to side. If the shoulders are tight, you don’t have to bring the forehead all the way to the mat. You can kind of chill here and just notice the elbows usually tend to want toe out here, so keep them in line. Check in and breath, Heart to Earth pose inaudible 001342. Sweet surrender. Half of you were like that’s not very stress relieving Adriene.
Great, curl the toes under from here my friends, draw the navel up towards the spine, slowly we’re going to bring it all the way back through, and then lower onto the hips and then the belly. So wee into a Snake pose series here. And again, stress relief, surrender, shedding of the day thus far, and letting go of that which no longer serves you. You see the theme here. So focus on that exhale here, my friends. Let it go. Create some space.
Again, you don’t have to identify right now or ever really at this moment what it is that’s maybe bring toxic thoughts or energy into your world, or maybe what’s creating a little bit of weight into your life. Just shed it. Shed the weight. So the palmse up underneath the shoulders. We zip the legs up tight here. Press the pelvis into the air, the tops of the feet kiss the mat.
Great, loop the shoulders, elbows pulled back behind, engage the foundation without pushing the buttocks tight. So there is a way to do that. Just play with that here, whatever that means to you. Keep the crown of the head extended. You can move from looking at the tutorial now to sending your gaze straight down as we inhale in, exhale, lift up just halfway, baby Cobra. Now I like to work in more of a vinyasa style flow, but today I’m going to hold it here, using the breath to move within the posture.
Keep the back of the neck nice and long. Find your breath, my friends. Keep holding your elbows back, and one more breath, we might go hands free opening up the palms toward heaven. And then exhale, palms released, and you slowly lower down. Great, turn on to your right, send your fingertips down to the edge of the mat, and bring the two big toes together, widen the heels, so let the heels open out, and we chill. Go ahead and shake the hips a little left to right.
Once again, wee back to center, zip the legs up, press into your foundation, palmse underneath the shoulders. Inhale in, Exhale release. Maybe you cane a bit taller this time or maybe not. And we draw the arches at the feet together and we press to the top of the feet. And now I would say I guess let’s hold here for a couple of breaths. But no holding, my friends, use your breath to move within the posture.
If you’re feeling any fussiness in the lower back, press that pubic bone down to the earth. Find your foundation. One more breath and exhale. We gently release. Come on to the left this time, fingertips draw down, and we bring the big two toes together, opening the hills and shaking the booty together left to right. Relax.
On the next inhale, draw the head, the heart back to center, the palmse underneath the shoulders. We curl the toes under, and wee back to all fours. Yeah, baby. Great, kneese wide as the mat now, two big toes, again, kissing together. Moving in a circle here, if you’re a Yoga with Adriene family member, you’ll know this one. It’s one of my favorites. You’re going to inhale. Come forward moving in a circle, exhale around and back.
So here we’ll begin to create a full body experience if we haven’t already. Checking with the neck and shoulders, the hip creases, the rib cage. Feel free to pad the knees if you need, reversing your circle, finding your breath, CatCow variation here in the inaudible 001817, CatCow as we move in a circle, and then we’ll inhale,e all the way back up, walk the knees underneath the hip points, walk the palms out in front, curl the toes under, and send it up to our first Downward Dog here together.
DownwardFacing Dog. Here we go. So nice and slow, pedaling the feet, pedal one foot and then the other, create space between the tops of the shoulders and the ears. Give yourself a little toe massage. Hey yo. Some of you YouTubers are going to love that. And then we find stillness here for a couple of breaths, DownwardFacing Dog.
Keep the knees bent as generously as feels good, the top of the thighs spiral in. Again, shoulder blades drawing in together as we find that sweet spiral, lots of space between the earlobes, and the tops of the shoulders. One more breath here careful not to crash down into your wrist, but find that upward current of energy, one more breath.
Awesome, my friends, and then slowly we’ll lower the knees back down to the earth, kiss the two big toes together and widen the knees once again as wide as inaudible 001953, great. Spiral your fingertips now in towards you, we’ll take a second to stretch through the arms. Now again, you might collapse down for a moment, but then just as anything find that upward current of energy as you press into the fingerprints.
Hello. Breathe here. You might rock a little front and back if that feels good, and then slowly one palm at a time, release nice and slow. Cool. Curl the toes under here. Keep the hip bones lifted. We’re going walk the palms forward.
Hang with me here. Great. Press away from the earth, so I broaden through the shoulder blades. Imagine the two shoulder blades going left and right as you press away from the mat. Great, then reach your right fingertips forward, lengthen through the right side body. Keep the length or at least the awareness as we bring the right fingertips in and underneath the bridge of the left arm. So sometimes we do this stretch with the sit bones back. Today we’re going to keep the sit bones lifted. It’s like a little twerk movement which I will never do.
Don’t do that either. In and underneath the bridge with the left arm. Here we go. Wee to rest on the right ear my friends. And we find our breath. If it feels better toe on to the tops of the feet, you can. Sometimes having the toes there just kind of helps for stability. So we’re breathing into the upper back body. When we get situated, we might just close our eyes.
For a deeper stretch you can lift that elbow and press into the left fingertips of the left palm, breathing into that upper back body and finding nice smooth exhalations. Stay here, really using that exhale to find your twist, using that inhale to inflate that upper right body. Stay here. If you’re feeling a little more adventurous, stay if you want to have some fun. Connect to your center, naval to spine, and then begin to slide the left toes out long.
A little deeper stretch here, also just challenging the body to create a full body experience. So if you don’t create that full body experience connecting to your center, chances are you’re going to topple over. So sometimes it’s nice, or it’s fun rather to throw ourselves off balance and practice so that we can connect a little deeper.
Breathe here. Some people lift here. I feel like it adds unnecessary pressure to the shoulder. We don’t need to take it too far now. Find that sit bone to heel connection, stretching through the back leg, and then if your leg is out, reel it back in, and use your left palm to gently press back up to center, and we go on and take it on to the other side walking the palms forward.
Now it would be a good chance to check in with your breath. If you have lost that conversation, pour another glass of wine, that’s a metaphor, and reaching the left fingertips forward. Keep the length or at least awareness in the leftside body as wee in, and now underneath the ridge of the right arm. I shall turn my head away from the camera for a second and we shalle to rest on the left ear.
Again, lift that right elbow up if you want to go a little bit deeper and use your breath. Begin to move in the inaudible 0023′. So we carry a lot of stress, tension, energy in these shoulders, and in the back. Use your breath to do a little energetic sweep in the shoulders and in the back bottom.
The same thing on this side, if you’re feeling a little adventurous, curl the toes under, slide the right toes back, make sure to bring awareness to your center here so you don’t topple over this way. And finding that sit bone to heel connection here. One more breath in this balance and twist, and then if the right leg is out, slowly reel it back in, and we shall unravel back to center.
Great, walk the palms forward, walk the knees in, and send it up to your DownwardFacing Dog, Adho Mukha. Three breaths here, bring the two big toes together, imagine the tops of the thighs spiraling in as we press away from the earth. Again, three breath cycles. Sweet, bend the knees generously, and we’re going to step off the feet to the center of the mat. Cool. I’m going to turn towards you. Feet hip width apart or flushed together, it doesn’t matter as wee into forward full, grab the elbows, rock a little side to side, shake the head yes and no, find that inaudible 002544, maybe spreading awareness through all four corners of the feet, rooting down through the ball joints of that pinky toe, rooting down through that big toe mound in the back two corners of the heel.
This is a cooling, calming posture. Go ahead and release the finger tips and just hang. Again, I choose to let go of that which is no longer serving me. I create space, wee. Wee in the new joy, the new opportunity, new love, you name it. Great, bring the palms to the tops of the feet, on your next breath in, inhale, halfway lift, a long beautiful neck here, loop the shoulders, pull the elbows back, soften through the knees, start creating kind of a L shape here in the body, navel draws up towards the spine. Sit bones extend towards the back of your mat as the crown of your head reaches past the front. Create one more breath here and exhale. Slide it down.
Great, going for a nice, juicy, beautiful yoga roll up, tuck your chin into your chest, press into your feet, and enjoy this move as we slowly roll it up to Mountain. Slowly lengthening the tailbone down as you lift your heart up, finding length through the front body as you’re ground down through the back body, maybe you take a couple of shoulder loops here.
Maybe if the neck is tight, you draw a couple of circles with the nose, one way and then the other. So everybody is different, so make your practice yours. Super important. It’s also the joy at doing yoga at home, you really make it yours which means you can personalize it with a different sense of freedom.
Okie doke. We’re going to bring the feet together now. You can keep a little space between the two heels, as opposed to the three heels. Great, now we’ll bring the palms together at the heart, inhale, lift the sternum to the thumbs, draw energy up through the arches, at the feet, press away from the earth.
Create more space between the crown of the head and the tail, so we can find that opposition here as we lift up through the crown, ground down to the shoulder blades, elbows, heels. Then open your eyes to a soft gaze or take your eyes from the tutorial downward to a soft gaze maybe past the nose as you bend your knees.
Hold on to a soft focus here, maybe a inaudible 002851 focal point out in front as we lift the right heel, kind of pulling that right knee up, stay down nice and low as we cross the right leg over the left. Now if you want to hook that ankle in eagle legs, you totally can. Otherwise it’s just kind of like an eagle variation here. As we point through that right toe, sink down through the sit bones.
Great, stay where you are, lifting the sternum to the thumbs, or if you’re feeling frisky, spread the fingertips wide, reach the palms up towards the sky. If the shoulders are tight, bend the elbows. Give yourself a nice spaciousness here. Shoulder blades are drawing in and down the back as we hold our balance here. And again, as that standing leg gets tired, we’re going to want toe up, but sink deep my friends, get a little dirty here.
Now find your breath, two more breath cycles in and out here. We got this. Spread the fingertips in celebration of you. Wee that heat burning away, again, the stress, the anxiety, letting go of any BS, and creating space with each inhale. Great, draw your navel to your spine, lift the right knew up, and release the fingertips. So if they’re up overhead, bring them down and if they’re at the heart, then release them. And we’re going to catch that right knee in here. We’re going to stall tall through the left leg and squeeze the right knee up towards the heart.
Smile, you can point and flex that right foot, maybe rotate the right ankle, lift your heart. So plug in with your heart, again, let go of your troubles. et your troubles,e on get happy. Great, one more breath, and then exhale, we release. Mountain pose, open your palms, just check in. Notice the difference between the right side and left side of the body.
Smile, don’t take yoga so seriously. If that was hard for you, shake it off, let’s try again. If it was easy for you, rock on. Let’s do it again anyway. Here we go, palms together at the heart. As we exhale, we bend the knees, so get low. Get low shorty. Lift the sternum to the thumbs. Find your breath. So we’re not just lifting the left leg over. We do enough hoisting the body around all day, so no yoga robots here.
Move nice and slow as you peel that left foot up. And then when you’re ready, up and over, navel to spine, so finding your center. Again, you can totally hook eagle legs here, you rebel. You eagle. Lift your sternum to your thumbs. All right. We’ll find a soft focus here as we focus, and I stop making bad jokes as we lengthen through the crown of the head. Again, using the inhale creates space. Using the exhale to maybe drop the sit bones a little lower.
Now palms can stay here under inaudible 003154 at the heart, or we can fly the fingertips up again spreading them nice and wide, lengthening the tailbone down, my friends. Some of you have been asking me lately about knitting the lower ribcage. I mean this action right here which could be very helpful in this balancing posture of drawing the lower ribcage in and just kind of connecting here so you can see this, my handsing in together kind of like a corset.
Wherever you are take two more nice, long, smooth deep breaths. Embrace it. Great, then draw your navel to your spine. Slowly lift the left knee up. We’re going to interface the fingertips. Catch that left knee cap, and squeezing in towards the heart. Stand nice and tall, keep the heart lifted, plugging in, draw the shoulders down away from the ears. One more breath and rotate that ankle.
Take a deep breath in, smile. Lift the corners of your mouth and then exhale, release to inaudible 003311. Sweet, close your eyes. Just observe the breath. Observe the left and the right side of the body. Let go of any tension. Notice if you’re gripping in your toes or in your butt. See if you can relax your shoulders, maybe they’re crawling up again, softening through the fingertips.
Now when you’re ready, reach the fingertips all the way up. Inhale in full body stretch and exhale, we forward fold. Inhale half way, lift one more time, and exhale bow. Great, palmse to the mat, bend your knees generously, and then kneese to the mat gently, and then were’ going to go side saddle here, just swinging the leg to one side. It doesn’t matter what side as we transition to flat back.
Great, full body stretch here. Oh yeah, reaching the finger tips up and over our toes all the way down towards the bottom edge. Take a second here to maybe take the deepest, deepest breath in you’ve taken all day, and then find a long exhale out through the mouth. Awesome, hug the right knee into the chest. Take a deep breath in and on an exhale guiding the right knee across the body over towards the left side of your mat in the room. Opening up through the right wing here and the right arm as maybe you rock on to your right ear.
And to each his own here. You can use the left palm to pet the outer edge of that right thigh or you might find just a little exquisite stillness here, find sweeping breaths up and down the spine. Bring it out. Great, inhale in on an exhale. We gently melt it back through center and we switch. Left knee in, right leg out. We squeeze the left knee in towards the heart, and then when you’re ready guiding it over into your twist and onto your inaudible 003529.
Close your eyes here again, twist it out. A nice inhale in. Exhale, gently rock it back to the center, send the left toes out. Once again, a full body stretch as we inhale, and then exhale and let the fingertipse left to right, arms left to right, palms face up. Widen the ankles as wide as your mat. Get situated here for a nice yummy inaudible 003612 here today.
So thank you for practicing with me. I wish you all the love in the world from my heart to yours as wee to settle and inaudible 003622, I say to you Namaste. Close your eyes. Relax your jaw. Lengthen through the back of your neck by tucking your chin into your chest. Again, soft fingertips, relax through your ankles, and stay here for a couple of minutes at least, maybe longer. Surprise yourself, focusing on the nature rhythm of your breath, choosing to let go, again, that which is no longer serving you in your life. Choosing balance, ease, and an open mind, and an open heart. Again, from my heart to yours, Namaste.
Yin Yoga for Neck, Shoulder Upper Back Tension Relief
hi everyone wee to my channel my name is Kassandra and today’s practice will be a yin yoga class focusing on neck upper back and shoulder tension relief please make sure you have two blocks handy we’ll start in afortable cross legged seated position connecting with the breath by inhaling and exhaling out through the nose relaxing both shoulders down and away from the ears and just taking a moment to get centered here tune into your body noticing where you’re holding tension when you’re ready start to drop your right ear towards you right shoulder you might feel a little bit of a stretch to the left side of your neck here if you’d like to intensify the stretch you can reach your left fingertips down onto the mat and crawl them over towards the left see if you can keep your chin up high here and if you’d like to intensify the stretch even more you can use your right palm the lightly press down over the top of your head if this is too much juste back to the other variation you want to move very slowly and be very careful as the neck can be very sensitive let’s take another five deep belly breaths right here in this pose and for these last few moments let’s start to tuck the chin in towards the chest. So this should send the stretch more towards the back of your neck and starting to go down towards the shoulder blades.
Yoga as an alternative method to pain relief
The Army is dedicated to finding alternative methods of medicine to help soldiers relieve pain and stress. One soldier is taking thatmitment into her own hands and ensuring troops around her remain peaceful and serene. Sergeant Deyane Moses has the story.
Hey. How are you doing gtgtMoses Selfless service. It’s an Army value that’s helped Lieutenant Colonel Michele Spencer transition from war to peace, from fear to love. There were a lot of mortar rounds downrange explosion. The whole chaos of war was really honing in to the area in the Green Zone.
peaceful music When I was in touch with my breath, when I was in touch with my body, it helped me through my depression time. Moses In Baghdad Lieutenant Colonel Spencer experienced what she called a shift in consciousness with her creation, Baghdad Yoga.
Spencer I knew that I wanted to teach yoga because I knew our battle weary soldiers needed something else to go to, and I knew I could give them the gift of yoga. Spencer speaking foreign language Moses Three years later this soldier is still giving, this time to the servicemembers stationed at Fort Meade, Maryland.
Her weekly sessions even help turn some troops’ ailments around. I suffered an injury when I was deployed. I had stress fractures in my left hip, and I had my hip pinned. My hip has never been quite the same. When I don’t do yoga I can definitely feel a difference in my hip.
I would love for the Army to adapt some of those things. Spencer At the end of every class when the soldiers and my students came up to me and told me thank you for being there, I knew it was the right thing for me to do. peaceful music And that’s the perfect way that yoga gives to you. It gives you the ability to release.
Pilates Exercises for Back Pain Relief
Hi, Fitness Magazine readers. I’m Sadie Lincoln, founder of barre3, and I developed this core workout exclusively for you. It’s designed to give you nice flat abs and to relieve low back pain. I’m gonna use a barre3 core ball as an option, but you don’t need it if you don’t have it, so don’t worry. Okay Let’s get started. Just like Annie, lie on your back with you knees bent. Bring your hands to your low belly. Take a nice inhale, and as you exhale, sink your hands towards the floor, creating the Pilates Ccurve scoop from your pubic bone towards your navel. See if you can keep that engagement as we alternate our knees. So, lift your right knee up towards the hip and then down and left knee right over the hip and down. And just keep that going. Nice and slow and controlled. Now, these alternating knees are not necessarily sensationoriented. You’re not gonna feel real burning in your belly, but that’s okay. Trust that you’re waking up your innermost, powerhouse core muscles and knows that the most important muscles, your transverse abdominals, to brace your lumbar spine and relieve low back pain. A very important step to being successful for everything else unk. And speaking of, let’s do it. So, bring both knees up to tabletop and fold. Sink your hands back down, creating that Ccurve scoop. Now, extend your right leg along the floor and then your left and alternate. That’s it. So, really lengthening and reaching as you pull the knee up. This is a great supported workout for your core. There’s no tension in your neck. You’re rooting your shoulder blades and you’re pulling your waist in as you lengthen your leg, creating a nice flat, sleek belly. Okay.
So, you can stay right here or take it to a more traditional Pilates exercise by holding the right knee and lift the head and shoulders and bring your left hand to your right knee and your right hand along your shin. Nice, Annie. Okay, sink the ribs down, pull your waist in and alternate. These are singleleg stretches. If this doesn’t feel good on your neck and shoulders, you have any low back tension, just go ahead and set your head back down and go back a layer. That’s something we always encourage you to do at barre3, to make this your own. So, keep breathing as you do the lengthening, scooping the low belly, disappearing the ribs. All right, just two more and go ahead and place your head and feet down. Okay. We’re gonna take it next level and add the barre3 core ball for this next sequence. Again, you can continue on without it if you don’t have a ball. Okay.
So, incline core. Grab your ball, place it right under your sacrum that’s that triangular bone between your hip points. Bring your hands to your sides. Tendency here is to drop your tailbone down towards the floor. I want you to lift it up slightly in neutral and then sink your belly down towards the ball. From here, we’re gonna alternate our knees. Lift your right knee and then your left. So, you’ll notice that ball is creating instability underneath you. That instability is allowing you to dive even deeper into your core, so you find inner stability and that inner stability is gonna protect your low back and it’s gonna give you nice flat abs and a whittled waistline. That looks great. Okay. So, again, we’re gonna take this next level. We’re gonna bring both knees up balancing. Keep your tailbone elevated.
Keep sinking through the inner core and then extend one leg along the floor and then the next. Reaching and lengthening as you lift your tailbone and pull the waist in. This is a great way to create that same Pilates strength that we get in our Pilates classes, but using the barre3 core ball. I personally have suffered from low back pain for many, many years and I developed this core sequence to relieve that pain by creating strength in the core while stabilizing the body and it’s not just me that this has worked on.
This has worked on thousands of my clients. Okay. So, we’re gonna see if we can balance a little here. Go ahead and lift that right knee in and hold. Lift your head and shoulders. Bring your hands behind your head and pull that ribcage real down. Sink that low belly towards the ball and alternate, side to side. As Annie is discovering and probably you are too, this is definitely a balance challenge. There’s less on the floor as a foundation and that ball is wobbly underneath you. Keep pulling onto the core to stabilize the pelvis.
Think about lengthening the spine as you do this. Try not to dump the tailbone down towards the floor. Elevate it. Reach your leg longer. See if you can start to control the movement more. Add precision to everything you do and keep that fluidity in your body. Those are three elements that are similar to Pilates control, precision, and fluidity. All right, just four more. Reach, reach, just two more. Last one, nice work, pull your knees into your chest and then set your feet flat on the floor and we’ll relieve the spine with a bridge lift. So, lift the hips up, opening up what you just worked, take the ball out from underneath you, and slowly slide your spine down to the floor finding neutral. Good job.