14 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com
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2 Yoga for Osteoporosis with Paula & Justine Another adaptation with a slightly wider stance. Turning the head up, like in this pose, is strong so be mindful of neck health. Looking forward or down is a safer option. The top shoulder is moving backwards, helping to open the chest and strengthen the rhomboids. Here is an example of bending the supporting arm and the front leg to increase the bone building effects. If external rotation of the hip is contraindicated (hip replacements) this is a nice adaptation to get the same lateral bend effects. Make sure the practitioner only goes as far as is comfortable, there will be a wide range depending on a person's flexibility and comfort with balance. 14 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com
3 Yoga for Osteoporosis with Paula & Justine Chair/Mat Poses PLANK CATARANGA DANDASANA This pose is great for building core strength! The abdominals are doing what they are made for stabilizing the torso. Arms are shoulder width apart, or slightly wider. On exhale, engage abs and bend elbows, leaning toward the wall. Inhale and return to standing. Notice how straight Paula's spine is. Hold the low push up for ten or more seconds...don't hold the breath though! Notice Paula's arm alignment. Make sure elbows stay in line, not moving laterally, to protect the shoulder joint. This is a picture of what not to do notice the hyperextension in the lumbar spine. Always make sure there is a straight line from shoulder to hip to heel, with abdominal engagement to protect the back. Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com 11
4 Yoga for Osteoporosis with Paula & Justine VIGNETTE ONE BASIC STRENGTH SERIES We are breaking down poses into short practice vignettes. Encourage your students to take small "Yoga Breaks" throughout their day, so they think of building stronger bones as something they can work on by themselves as well as when they are in class. Cumulative stress is to be avoided, and this way their bone building activities can be sprinkled throughout their days. Falls are perilous, so always encourage using a wall, counter or chair to support them in their balance even if the prop is there 'just in case.' The other benefit of using a prop such as the wall in chair pose below, is that it allows for those longer holds that are so important in building bone mass. CHAIR UTKATASANA AT THE WALL Standing with feet hip width apart, have students lean against the wall with their feet about a foot away. Bend knees, tracking them over the ankles, and invite them to move their chest forward, shoulder blades drawn together, arms extended to side. Notice how long and straight Paula's spine is, this is what you want to see. Here is a view from the front holding the arms forward. If holding the arms up is too intense, they can rest their hands on their knees for support. Hold for at least 10 seconds more if possible to stimulate the osteoblasts. 8 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com
5 Yoga for Osteoporosiss with Paula & Justine OSTEOPENIA POSES It is never too early (or late! ) to start building bone mass! Low bone density or an osteopenia diagnosis is just warning signs. Studies are showing that even people with osteoporosis are improving their bone density...and not through medications, through diet and smart exercise that stresses their bones. With osteopenia the poses can be more intense than with osteoporosis as there is less risk of fracture and it is advisable to stress the bones more intensely and for longer holds so the osteoblasts are stimulated. CAKRAVAKASANA RUDDY GOOSE POSTURE (VARIATION) This pose is one of the best poses for overall spinal health! It helps to lubricate all the intervertebral discs, increases circulation to the musculature of the back and helps with overall spinal mobility. It is a very individualizedd pose, adapted to work with the specific structure of each individual's spine. For myself, I find that this pose is constantly being refined and worked with to gain the most benefits. If you (or your student) have trouble feeling the finer nuances, I find it quite helpful to practice in front of a mirror to seee the effect of the movement and allow you to see where you can fine tune to gain the most benefit. These two pictures show a variation at the beginning of exhale as I startt to round the lower back and go back towards child's pose. Here I am drawing back on my hands strongly to keep the thoracic long and take more curve into the lumbar spine. If I just pop up and round my back I get that hinge in my mid thoracic spine, rather than working toward the direction of positive change. This is another example of a release valve. 26 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com
6 Gentle Yoga for Fibromyalgia with Dannette Rusnak Chair/Mat Poses FORWARD FOLD SEQUENCE Inhale: Arms overhead, lifting long in the spine and side body. Exhale: Forward fold with a long spine, hinging at the hips. Continue Exhale: Relax and sink spine forward, folding only as far forward as is comfortable. Inhale: Come up half way, hands in front of toes or on the shins.exhale: Forward fold. LEG LIFT SEQUENCE Inhale: Lift up long and turn towards one leg. Exhale: Forward fold over the leg. Inhale: Come up, bringing the leg up with the breath, hugging it into the torso. Exhale: release leg. Inhale: Arms up overhead Exhale: Arm behind onto chair, lift the heart, gently arch the back. Copyright 2013, Dannette Rusnak and YogaVistaAcademy.com 15
7 Gentle Yoga for Fibromyalgia with Dannette Rusnak RECLINED PIGEON This pose releases tension in the hips, groin, and back. Invite students to be with the rise and fall of the belly with the breath to encourage peace and ease in the pose. Lie flat on your back, knees bent, feet hip width apart. Cross one ankle over the opposite leg, near the knee. Draw the bottom leg in towards the belly and clasp your hands behind the thigh or across the shin. Keep your head and shoulders relaxed and on the ground. Feel the sensation of the stretch in your outer hip and inner thigh. Breathe. Variation: Use a strap for greater reach if there is tightness in the neck, shoulders, back, or hips. Place the strap on the ball of the foot, careful to avoid placing it on the arch. You can also place it behind the knee. Slide the hands down the strap until the shoulders and upper arms rest comfortably on the floor. This avoids creating tension in the upper body. 26 Copyright 2013, Dannette Rusnak and YogaVistaAcademy.com
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