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We all have heard the familiar adages "If you don't run, you rust!", "Use It or Lose It!", "Moderation is the key to good health." But, have you heard this one?
"Move every day, in every way - North, South, East, West - Twist and Twist!"
It's a simple, but very effective concept to remember. Move your body in all its natural directions and you will feel better, stand taller and have more energy! Give it a try!
North and South Stretches
Start by standing tall, feel your spine get long and straight. Reach like you are trying
to reach the top shelf of your closet, but don't crunch up your shoulders. Grow long, grow strong.
Having trouble with your balance? Try standing in front
of a wall and see if you can touch the back of your head to the wall, feet a few inches from
the wall. Now reach your arms up and over your head.
Now, go low. See how low you can go by bending your knees, and perhaps leaning forward a bit.
Remember to keep your back nice and straight to keep it safe. If you feel you can go lower, see if
you can touch the floor or your toes - even with your knees bent, that is okay. Just keep that
lower back flat and straight. "Going south and low" strengthens your legs, hips
and back and gives you more flexibility. See if you can hold it for a few long deep breaths.
East and West Stretches
This is a sideways stretch. It helps to lengthen your torso, open up your rib cage
and expand your chest cavity so you can breathe better. You can place one hand on your hip, and
raise the other one up as high as it will go while you inhale. Then as
you exhale, lean to one side, hold it there, and breathe. Come back
up to center on an inhale, and repeat on the other side. If it feels good,
do this sequence a few times and reach a bit further each time.
Twist Stretches
Twisting your body helps align your spine, and opens up space between your
vertebrae. Most of us tend to use one side of our bodies more than the other, and
over time this can lead to scoliosis. Twists are the perfect way to balance
your right and left side because you don't play favorites. Remember to start
tall and lengthen your spine on the inhale and twist on the exhale.
Twists are also great for your digestion. With every twisting movement, you are
squeezing out your organs and when you release the twist, fresh blood comes
rushing into them. That's why your digestion gets better the more
you twist, bend and stretch!
Therapeutic modification
If you cannot stand for very long, or your legs and back are just too weak - use a
chair. Chair Yoga gives you the same benefit because you do the same
types of stretches! The key thing to remember is always keep your back
as straight and tall as you can before you do any of these stretching
movements. Your breathing is key here. Always inhale first, then exhale
when you do the movement. That ensures you will get the most benefit, and
you will feel great afterwards!
About Yoga Journey Productions (YogaJP)
Yoga Journey Productions was founded under the primary principle of
producing yoga videos that are accessible to all populations, no matter
what physical condition, age or life stage a person may be in. Yoga is a
healing modality that everyone can benefit from, but yoga video choices are often
very limited for people with no prior experience or limited physical abilities.
The flagship Gentle Yoga Video Series by Octogenarian Mary Cavanaugh, Registered
Yoga Teacher, has worldwide exposure to tens of thousands of seniors and physically
challenged individuals. New yoga and exercise videos are continually added to the
collection of Gentle and Senior Yoga videos to broaden the exposure of yoga to this
growing population and are available on
www.YogaJP.com or
www.Gentle-SeniorYoga.com.
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