Tag: injury prevention

Have a Seat

“It hurts to be beautiful.” I remember this saying when I was growing up. It referred to the idea that many fashion trends, particularly for women, are not made for comfort. Just think about high heels and panthose. Ah…the suffering we go through for the sake of fashion! Perhaps you’ve “evolved” beyond those harmful trends. But many of us still bow to fashion in our homes even if that means using furniture that contributes to bad posture or an achy spine.

Most people don’t know this, but my first degree is a Bachelor of Fine Arts in Interior Design. Although I still think of myself as an artist, I only put my interior design background to work when someone asks my opinion of how something looks in their house. However, the worlds of physical therapy, yoga, and interior design often share paths when it comes to our living environment. Certainly the artist in all of us veers toward the beauty or emotional feeling of a piece of furniture. But maybe we should reconsider that big, squishy couch. As we sink into furniture to binge watch our favorite shows, the tissues of the body are slowly remodeling into an unnatural shape. That’s why when we get up after TV time our body may not want to recoil into its correct posture. This  can lead to achiness or, eventually, back problems.

I’m a big advocate of proper posture. In past posts, I’ve given tips on proper seated alignment. Good posture is important for desk workers. But what about during our “couch potato” time? Certainly good posture can be achieved in any environment, but when considering furniture why not think about how it can help us maintain good postural habits while still feeling comfy cozy? Perhaps these seem like opposite sides of the spectrum, but when working in concert, then comfort and good posture can help you relax and restore.

When looking at a piece of living room furniture, one must assess the height, firmness and depth of the item. A piece of furniture that is too low can stress the knees, hips and back as one sits or stands. If it is too soft it can be difficult to get up out of. Soft cushions also do not offer support for the spine and can cause us to round the spine while sitting or reclining. A chair that is too deep can also cause us to slump. Potentially as we lean back to the back of a chair, the body may be creating an uncomfortable shape. A lack of support and slumping in our seats also puts more stress and weight on our low back…ouch!

Don’t worry….I’m not advocating ugly living room furniture that only allows our body to sit in one perfect postural position for hours on end. However, I am suggesting to keep the following tips in mind the next time you’re looking to update your furnishings.

First, know your body, your sitting style, and that of those that will be using the furniture the most. Think about leg length, hip strength and whether back pain is an issue. Know how long your legs are from hip to knee crease. This will give you an idea of what depth of furniture would work well for you. You may find a couch you love, but your back doesn’t touch the backrest because you have short legs. This may be fine if you usually sit with legs elevated or you like to scooch back and sit cross-legged while you relax. If you prefer to have your feet on the floor, opt for a different couch or use a firm throw pillow behind your back to take away some of the seat depth.

If you, your family, or someone who visits frequently, has arthritis, knee problems, or back problems consider getting seating that has a set height of 16 inches or more. This height will help put less stress on the joints on the descent to sitting. It will also be easier to rise up out of. Using the arms of an arm chair is also helpful for those who have trouble rising. If sitting and rising from a seat is, or becomes, uncomfortable or feels unstable, try strengthening the hip and low back muscles. A healthy back definitely benefits from comfortable, supportive furniture. Strengthening leg, hip and back muscles will further support the body.

Maybe you already have the perfect sitting area. Now it’s time to work on those muscles! Try these exercises and yoga postures to keep your body in great shape to be able to really relax into that furniture!

  • Sit to Stands:
    • Sit into a chair really slowly, then rise up from a chair  slowly and repeat (you’d be surprised how 10 or so of these will strengthen those thigh muscles!)
  • Clamshells
    • Lay on left side with hips and knees bent (fetal position)
    • With ankles together slowly open legs, raising right knee up
    • Make sure the pelvis is stable (not rocking backwards). Only lift knee to a height that allows you to keep pelvis stable.
    • Slowly lower the knee back to the starting position.
    • For more resistance you can place your right hand on your right thigh and apply resistance as you lift the knee.
    • Repeat 10-20 times per side
  • Supine Leg Lifts
    • Lay on back with knees bent and feet flat
    • Engage your deep abdominals first
    • With right knee straight, lift right leg 12-18 inches off ground
    • Slowly lower heel towards floor, then back up again
    • Repeat 10 times per side
  • Heel Raises
    • Lift heels up and down slowly 10-20 times
  • Utkatasana (Chair Pose)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • One-legged Bridge Pose
  • Standing Figure Four that slowly transitions to Virabhadrasa (Warrior) 1

For a personalized sequence for to strengthen hips or relieve back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Good Shoes and Yoga

There’s no body part that works harder than the feet. They are tasked with propelling us from place to place, transporting the load of the body, traversing uneven surfaces, and sometimes completing a “look” with stylish footwear. They are an integral part of the overall function of the body. This is why injuries to the  feet have such an impact on our overall health. There are so many structures in our wonderful, and wonderous, feet that there are many things that can go wrong. Rather than go into each malady in detail we will focus on how to keep the feet happy and healthy, and how yoga fits into this.

    • 3 way heel raises
    • Virabhadrasana 1 Lunge
    • Parsvottanasana
    • Prasarita Podottanasana
    • Lift toes and balance on heels
    • Tree Pose
    • Squat
    • utkatasana
    • Eagle Pose
    • calf stretch
    • Ankle rotation
    • cycling

And last but certainly not least, you should wear good, supportive shoes. Also consider getting inserts for your shoes if they don’t offer good support. This is particularly true when you need to walk, run or hike a distance, or if you spend a lot of time on your feet for your occupation.

Are Your Muscles Plastic or Elastic?

Fun fact…..muscles and other soft tissue have different ranges of stretch. There is an elastic stretch or a plastic stretch. An elastic stretch is when the tissue stretches, but then returns to its original length. This is similar to a rubber band stretching and contracting. In a plastic stretch the muscle, or other tissue, remodels and takes on new shape or length. This is important because to make a real difference for tight muscles you need to hold a stretch long enough to help that muscle find permanent lengthening.

This is also true of connective tissue, such as fascia. Fascia is a weblike tissue that surrounds each muscle fiber and the muscle as a whole. Sometimes when we feel stiff and tight it helps to bring pliability to the fascia. This is where stretching can really help. Since fascia surrounds muscle, stretching the muscles also stretches fascia. Unfortunately, many people stretch briefly before or after a workout and some rarely stretch at all. If you’re wondering why your muscles are tight even though you’re stretching, perhaps it’s time to slow down and hold your stretches longer. It is also important to stretch regularly. A weekly yoga class is great, but in between you should still stretch daily to provide the suppleness you may be seeking.

In order to reach the plastic phase of  a stretch, you should stretch for ninety seconds or more. This can happen in one long stretch or can be broken up into two or three stretches, i.e. repeating a thirty second stretch three times. To get even more benefit, try incorporating breath. First, slow your breath. Then come into a stretch and set a thirty second timer. While you’re in the stretch count your breath cycles (a breath cycle includes an inhale and exhale). Then you’ll know how many of your breath cycles are in a thirty second time block. Now you can count breaths, instead of using a timer, when you stretch. In addition to getting a good stretch, this practice is very relaxing and can lower blood pressure and heart rate.

In answer to the title question, “Are your muscles plastic or elastic?” The simple and technical answer is that they are neither. Your muscles are of course made up of muscle fibers and fascia, which have the ability to stretch into a plastic or elastic range. A more philosophical answer may be that your muscles may now be elastic, but  aspire to be plastic. Thus, remodeling into a more efficient or desirable length and shape.

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Introducing the Multifidus Muscle!

Introducing the multifidus muscle. Most people in the world will suffer at some point from back pain. Everything from structural issues to injury, trauma, overuse of muscles, and weak abdominal core muscles can contribute to low back pain. Sometimes when the low back feels tension, the real cause might be deeper than the muscles that ache.

a woman working out on the grass field
Photo by Kampus Production on Pexels.com

One such cause may be weakness in the multifidus muscle. The multifidus is a muscle that runs all the way up the spine from the sacrum to the neck. It attaches vertebrae to vertebrae as it wiggles and weaves its way up the spine. The multifidus is a powerhouse of a muscle because the job it has is to rotate, side-bend and extend the entire spine. This includes the low back, mid-back, upper back and neck. The deep muscles are built for stability and endurance, and the multifidus is no exception to this. Although this muscle should be front and center when it comes to the long, endurance job of holding up the spine, sometimes it becomes weak and underused.

The multifidus lays deep in the spine under other muscles. Often the more superficial muscles volunteer to do work that is better suited for the multifidus or one of its nearby partner muscles. The Quadratus Lumborum,  a large, superficial muscle in the low  back/hip area, is one such muscle that insists on stepping in when deeper muscles should complete the task. This leads to tightness and tension of the low back. It is not merely  enough to stretch these tight muscles. Strengthening of the deep endurance muscles is essential to promoting spinal health and a long term solution to pain relief. To strengthen this muscle with yoga, try the following postures:

  • Salabhasana (Locust Pose)
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  • Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  • Parivtta Trikonasana (Revolved Triangle)
  • Nataranjasana (Dancer Pose)

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Get Out of Your Box

A million years ago when I was in art school I had an art history professor who used to say that we lived in boxes, worked in boxes and moved between these two boxes in boxes. This seems more true today that it did back then. We are able to do almost everything virtually, which was helpful indeed during long hours of quarantine. However, even though we can do everything from the comfort of our living room, doesn’t mean we should. Breaking out of our boxes and spending time outdoors comes with a myriad of health benefits, including decreasing blood pressure, increasing respiratory health, improving immune response, and improving sleep patterns. Some studies have even shown that time outdoors helps the body heal faster after injury or trauma.

Spending time outside stimulates all the senses. Regular doses of fresh air and sunshine helps reduce stress hormones, such as cortisol and adrenaline. As a result stress is reduced, blood pressure decreases, and respiratory health improves. Since a restful night sleep depends on regular circadian rhythms, getting a daily dose of natural sunlight can regulate circadian patterns and lead to better sleep. Spending time outdoors can also help your immune system because it helps it to distinguish which micro-organisms are helpful and which ones carry threats to the body.

As little as 2 hours a week of fresh air and sunshine is all you need to boost your health. Movement also enhances health, so if you practice yoga outside, you are able to couple the health benefits of yoga with the health benefits of being in nature……talk about a win-win! Try this variation of a Sun
Salutation sequence for your next outdoor health boost.

  • Tadasana (Mountain Pose):
    • Feet are parallel and are hip distance apart
    • Close your eyes and slow the breath, breathing in and out through the nose
    • Begin to notice all the sounds and scents around you.
    • Notice the temperature, the breeze, etc.
    • Take a few moments soaking in the senses, then open the eyes and notice the sights of nature
  • Urdvha Hastasana (Upward Salute)
    • Inhale, raise the arms overhead
    • Clasp the fingers together and bend over to the right side and then to the left
    • Come back to center and bring hands to heart
    • Take several breaths here
  • Uttanasana (Standing Forward Fold)
    • hinge at the hips, folding forward and down with a flat back
    • Hands find the earth or rest on the legs
    • Take a few breaths in Uttanasana, examine the ground….what do you see, smell and feel?
  • Adho Mukha Svanasana (Downward Facing Dog)
    • Bring hands to earth, step one foot back, then the other
    • Hips reach up towards the sky
    • Check out the world upside down. A new perspective is always good!
  • Virabhadrasana 1 (Warrior 1) Lunge
    • Step the left foot forward between the hands
    • Right foot has the heel up, weight is in the ball of the foot
    • Settle into the feet as you lift your torso and raise arms up towards the sky
  • Virabhadrasana 2 (Warrior 2)
    • Pivot on the ball of the right foot, feet are now perpendicular to each other
    • Bend the left knee and bring arms to a “T” position
    • Look out over your left fingertips
    • Think about how the world looks, feels and sounds.
    • Feel rooted in the earth….you are part of nature!
  • Prasarita Padottanasana (Wide-Legged Forward Fold)
    • Both feet are parallel, fold forward and down with a flat back
    • Another great view of the world upside down!
  • Lunge, then step forward into Tadasana
  • Take a moment, close your eyes and slow your breath
    • This time instead of focusing on the outside world, focus on your inner self
    • How does the body feel physically, mentally, emotionally?
  • Now repeat this sequence on the other side.

So go ahead….Get out of your box! Let the sunshine and fresh air work its magic on your health! For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

The Health Benefits of OM

A number of years ago I went to a yoga conference in California for yoga instructors. The conference had extensive offerings. There were sessions on  anatomy, teaching techniques, meditation, the business side of yoga, and more.  At the time I was a newly single mom working and going to school. I remember the frenzied pace at which I prepared for this extended weekend as I rushed to submit  assignments to classes a few days earlier than they were due. This made for some late nights and I was exhausted by the time I arrived at the conference. But it’s a yoga conference, right? A morning yoga practice and (I thought) I’d be good as new.

The first workshop I took was a two hour lecture on the business of yoga. By the time I got to lunch, I felt achy,  worn out and had a terrible headache. I worried that I was starting to come down with something. The person who  sat next to me at lunch suggested I take something more relaxing for the next track, instead of the other lecture class I had planned. The options on the schedule were so extensive that they overwhelmed me, so I decided to stay right where I was and take whatever class was in the space I was already in. Lucky for me, that this  class explored the practice of chanting AUM (commonly known as OM). We learned about the meanings of AUM, practiced various ways of chanting, and listened to others as they chanted. When the class was over my headache was gone and I felt refreshed and relaxed. I felt like I’d been through a miracle cure!

It turns out that chanting AUM has physiological health benefits. Some of these benefits are stimulation of the vagus nerve, calming the limbic system. regulation of  heart rate,  and a decrease in blood pressure. The vagus nerve is a nerve in the brain that regulates many internal organs and body functions. One job of the vagus nerve is to send a signal to the limbic system to respond to potential dangers to the body. The limbic system is in charge of  behavior responses to stress or fear. This includes the “fight or flight” response that helps us deal with trauma. When our limbic system is stuck in the “on” position it causes emotional and physical stress. When I was at that yoga conference I believe my limbic system was in overdrive, which caused unnecessary stress and manifested into physical symptoms. 

Chanting AUM slows the breath and creates a vibration in the back of the throat. This vibration helps to stimulate the vagus nerve, which then sends a signal to the limbic system to calm down. As the limbic system calms down stress is reduced. Then physical symptoms (such as mine were) can also be resolved. 

Much like meditation, chanting AUM also has a positive effect on the cardiac system. The breath slows as we chant. This regulates the rhythm of the heart and  increases blood flow. Because of increased blood flow and stress reduction, there is also a reduction in blood pressure. 

Chanting AUM is a lovely and simple practice. It’s important to note that the chanting of AUM is a blend of three sounds, followed briefly by silence. The first sound is Ah, second is Ooh, and third is Mmm. As you chant try pronouncing each part of AUM.  Then blend each sound into the following sound. After the Mmmm sound take a brief silence before starting the next AUM or finishing the practice. Try to notice the shape of the mouth for each sound and the feeling in the throat. Here is a breakdown of what this might look/feel like:

A “Ahhh” Mouth is open
(like singing)		 Vibration in back of throat
U “Oooh” Lips partially pursed (like blowing out candle) Vibration in throat and/or heart
M “Mmm” Lips closed (Like humming) Vibration in lips and/or throat

 

I encourage you to try chanting AUM at home! If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

 

Yoga Hits the Road

Ah summer! It’s a time for picnics, barbeques, hikes, swimming pools and beaches. It’s also a time to hit the road and take that long awaited vacation. It’s fun to see new places, try new things, and visit with family or friends. However,  sometimes the body gets a little cranky after sitting on long plane rides or in the car for a road trip.

Recently my daughter and I took back to back trips to look at colleges. Other than sitting on flights (or hanging out in airports), we mostly walked on college campuses and in cities. Back at the hotel we read or watched TV. This was pretty relaxing and fun, but upon arriving home my body told me…..loudly…how it missed my daily yoga practice. My hips in particular were tight and achy. Yep….a real pain the butt! But, as they say, hindsight (get it?) is twenty twenty. So next time I travel, whether by air or car, I plan to sneak a little yoga into my journey.

The key to keeping your body happy during travel is to reverse whatever “shape” your body has taken. Think about which joints are bent and which muscles are being used the most. Then it’s just a matter of stretching those bent and overused  areas and using those underused muscles.

Let’s look at the average road trip. While driving our knees and hips are bent. The spine might round forward as gravity allows the body to slump down. If you’re the driver, your arms are forward for hours, and if the weather is bad, or visibility is difficult, your head might be forward as well. As the passenger, the shoulders might be rounded as you read or navigate on your phone or on a map (yes, some people still use those). Additionally, the passenger might doze off to sleep and end up in some asymmetrical posture with the head nestled against the window. None of this is natural to our bodies, so no wonder the body protests afterwards!

Of course it’s not feasible to do a full yoga sequence while driving, or even at rest stops, but here are some ideas on how you can work a bit of yoga into your road trip.

Try These Postures At Rest Stops:

  • Urvha Hastasana (Upward Salute) with Side Bend
  • Lunges
  • Seated Figure 4 Stretch
  • Seated Cat/Cow
  • Eagle Arms
  • Neck Stretches
  • Shoulder Rotations

Once You Get to Your Destination

  • Viparita Karani (Legs Up The Wall)
  • Supine Figure 4 Stretch
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Bhujangasana (Cobra Pose)

I’ll be featuring some videos with brief road trip sequences in my newsletters. Be sure to sign up  if you’d find these helpful. You can also contact me to send you a pdf with sequences that you can bring with you for your next trip. Happy travels!

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

A Tour of the Core

As a society we are core obsessed. If a workout has the word “core” in it, it’s supposed to be good for us.  Apparently we should seek out such workouts because if “core” is involved we will become stronger, healthier and more attractive. I must admit that when I first hear the word core uttered, it was  shrouded in mystery and sounded difficult, perhaps even threatening. So what’s the big deal about core workouts? What’s all this hype about, and does it have to be difficult to be a good workout? Let’s unveil some of the mystery behind the core musculature.

For our purposes we’ll talk about two types of muscles; postural muscles and phasic muscles. Postural muscles help you maintain posture and keep you upright against the force of gravity. They support your frame and help with endurance, balance, and strength. Postural muscles are also called core muscles. They are deep within the body (at the core).

Phasic muscles allow you to move quickly and efficiently. They are the “doers.” To pick up a cup, kick a ball or stand up from a chair, phasic muscles are the first to volunteer for the task. The phasic muscles help you perform a task, but the postural muscles help you to maintain it. Sometimes the phasic muscles will try to do the job of the postural muscles. Unfortunately, since they are not built for endurance they often wear themselves out and get hurt. This is why it’s so important to strengthen the core muscles. Injuries often arise because phasic muscles are not strong enough to repeatedly perform a task that requires the support of core/postural muscles. The core muscles really “have the back” of the phasic muscles. If the phasic muscles are not quite strong enough (and this happens even with body builders) the core muscles step in to help out. So the core muscles must pitch in to help, or havoc ensues.

The core workouts that we hear about often focus on the deep abdominal muscles, which are important muscles to support our backs. However, postural muscles also include muscles in the neck, chest, hips and legs. Therefore, it’s important to try to strengthen the full range of core muscles in the body.  Several common yoga postures can help strengthen the core muscles, particularly if you hold them for 30 seconds or so. Here are a few examples.

  • Vasisthasana (Side Plank) engages the obliques, quadratus lumborum (the “hip hiker” muscle in the low back/hip area), and spinal extensors as they work against gravity to maintain the pose.
  • Setu Bandha Sarvangasana (Bridge Pose) is a good supportive pose that works many of the hip and leg muscles as they hold the spine up.
  • Utkatasana (Chair Pose) is a vigorous and powerful pose known for increasing strength in the quads and gluteus muscles. It also works the spinal extensor muscles as you reach your arms overhead.
  • Vrksasana (Tree Pose) like many balance poses, standing on one leg can work the hip, leg and deep abdominal muscles. Try to keep the hip of the standing leg from drooping as it’s important to keep the quadratus lumborum muscle strong to reduce injury to the back.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

Samskaras and Pain

Pain is an interesting word. We all know that pain means we hurt. Sometimes the reason we hurt is obvious….an injury for example. Other times the source of pain is not apparent. But how does pain develop? Pain can occur when there’s tissue damage….i.e. a broken limb. It is also true that pain can be severe even when there is no tissue damage. Pain is the brain’s response to trauma. This response can take place even if the area has healed.

Physiologically this works through neural pathways. The brain receive a signal from muscles and other organs. If the message is that there may be danger (think touching a hot surface) the brain sends it’s own painful signal via the nerves to pull away quick. All this happens in seconds. This is an important response that is designed to protect the body from injury.

This response can become a habitual one that occurs even when the danger passes. So the brain interprets a signal that previously was associated with danger, and it sends a signal of pain to protect from tissue damage. It seems a little screwed up, right? However, if the brain did not respond to touching a hot surface with pain, you may leave your hand on a hot surface and suffer 3rd degree burns. The problem occurs when the brain gets into the habit of sending pain signals when there is no danger to the body.

There is a yogic term for these habitual patterns. It is a samskara…a  learned response or pattern of behavior. Samskara can refer to emotional, social or physical behavior. The physical aspect of a samskara is the learned response of the nervous system to some sort of action or stimulus. Sometimes this happens quickly. A good example is practicing a balance pose. The first side often feels more shaky than the second side. Sometimes there’s a physical reason for this, such as strength differences between the two lower limbs. However, it is often a samskara. The brain and nervous system has already learned what to do from practicing the posture on the first side. Therefore side number 2 seems easier.

Samskaras can also contribute to chronic pain. The neural pathway signals for pain to occur in response to danger. Sometimes something occurs that has indicated danger in the past. Even though there is no current danger (i.e. no tissue damage) the brain still signals the nerves to respond with pain. This can  become a vicious circle because pain can increase stress which can make nerves more sensitive and thus more susceptible to pain.

It’s important to note that there is no one size fits all approach to reprogramming your samskaras or your pain. The first step should always be to visit your doctor, physical therapist or other healthcare practitioner. In addition to medical care it is useful to reduce stress levels and shift your focus away from the pain. Yoga, meditation, and other mindfulness practices can help to resolve painful samskaras.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Magical Breath

What do you always carry with you that has the power to alleviate pain, release stress and promote a healthy heart? It may seem like the answer is a magical amulet or potion, but the answer is our breath. It can do these things and so much more. However, many of us do not use the simple tool of Pranayama (Breathing Techniques) to help us improve our health.

Being able to control our breath is important. With each inhale we bring oxygenated air into the lungs. Oxygenated red blood cells travel through the blood  to all areas of the body. The oxygen then converts glucose to energy, thus supporting physical activity and keeping tissues healthy. As this is occurring, the de-oxygenated blood cells become the waste product of carbon dioxide and exit the body through the exhale. So much is happening at once from one simple breath, it’s really quite miraculous!

The pace and rhythm of the breath is a good gauge of where our mind and body is at. Shallow, quick breaths may occur after running a distance, or indicate an anxious mind. Practicing Pranyama is a wonderful way to establish inner focus and slow the heart rate. Additionally, it  can reduce stress or anxiety, and help manage pain.

Pranayama is absolutely something you can do at home (or anywhere) on your own. Try starting with these simple techniques and let the magic of the breath help you with your wellness goals.

5 Second Breath:

  • Take a slow breath in through the nose for 5 seconds
  • Exhale to another count of 5 seconds
  • Repeat 5-10 times

Double the Exhale:

  • Inhale to a count of 4
  • Exhale slowly and smoothly to a count of 8
  • you can do this with any count, as long as the exhale is double the length of the inhale
  • Repeat 5-10 times

Inhale/Exhale Count:

  • Breath normally, but count each inhale until you reach a count of 10
  • After you get to 10 inhales, repeat by counting 10 exhales
  • This is great for calming the mind

I love to use the exhale to allow the body to relax. Lately I’ve been closing my yoga classes with two inhale/exhales through the nose, encouraging relaxation and release on each exhale.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie