Fresh Air Yoga

Yoga is for Everyone
All ages can use yoga as a toning workout and a deep-breathing stress-reducing activity, but it will also strengthen your muscles, improve your ability to move, and increase flexibility.

With consistent practice, your body will develop a higher range of motion than when you first started. Think about it this way, if you wanted to learn how to play the piano, would you see more improvements if you practiced once a month or every day? The more you practice the piano, the more flexible your fingers become. Eventually, you’ll be able to press multiple keys at the same time without difficulty.
The same is true for yoga. Regular daily practice or even once a week will increase your skillset.
Yoga is hard physically for most beginners because we ask our bodies to move it ways that are new. This is a good thing because our bodies have muscle memory. Tricking them often with a new abdominal, glute, or pick any other muscle group, and in no time your muscle fibers will get stronger.

Find a “Fitness Yoga” class usually taught at city clubs or the YMCA that stresses the exercise benefits of yoga poses. Yoga not only benefits your muscles, but look into how beneficial it is for your vital organs and immune system. Give it a chance and finding the right teacher is also important, don’t give up.

The hot weather is gone and has us out outside. Hopefully walking is a daily exercise. To make walking a belly blasting, calorie burning, posture correcting, heart and lung strengthener, your form has to be spot on.
Walking properly with the right technique and posture has many benefits. It can reduce unnecessary stress and strain on your muscles and joints, prevent back pain and muscle aches, reduce your risk of injuries, build lung capacity, strengthen your heart, and much more.
You wouldn’t think you’d need to be told how to walk, but walking correctly may take some practice. Some key tips involve walking tall, keeping your head up, your shoulders relaxed and back, and your core tightened.
If you have any issues with your walking gait, or are unsure of how to walk with the correct posture and you are in Myrtle Beach, let’s take a walk together.
When you’re walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders.
Imagine your head being pulled up gently by an invisible piece of string that’s attached to the ceiling. This may help prevent you from dropping your head into your chest while you walk.
Keep your eyes and gaze forward. Focus on an area about 10 to 20 feet ahead of you while you walk.
Elongate your spine and try to avoid slouching, hunching, or leaning forward, which can put stress on your back muscles.
Your shoulders also play a key role in your walking posture and technique. If your shoulders are tense or hunched forward, it can strain the muscles and joints in your shoulders, neck and upper back.
As you take each step, focus on tightening and engaging your core muscles by putting a slight tip down of the tailbone, notice how this tweaks your abdominals. Then slightly squeeze your butt just a bit. This can help you maintain balance and stability. It can also relieve stress and pressure on your back as you walk.
Don’t swing your arms across your body. I like to put a bend in my elbows and with relaxed hands, sweep them forward and back a bit.
Maintain a steady heel-to-toe gait. This involves striking the ground with your heel first, then rolling through your foot to your toe, and pushing out of the step with your back toe. Avoid flat-footed steps or striking the ground with your toes first. Be sure your second toe points forward. No swaying, use the flexibility of your feet.

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Good Morning!!! It's biking season in Myrtle Beach and soon it will be everywhere. This is a post from years ago that will help you make every push of the pedal count for you. Your muscles will be used differently, but correctly, so expect to have some soreness for a bit. The posture is just like we do in Easy Pose, up on your sit bones. Be a tripod like the post says below and make your ride a routine. Sitting back on a huge seat just impacts your back instead of using the power of your legs, hips, and core. In no time you will notice your core stronger, muscles adjusted to the new posture, and in time no more sore back and definitely that tailbone will be happy.

MAKE YOUR BIKE RIDE A BELLY BLASTING WORKOUT
At the age of 57 I took up bicycling and hadn't really been on a bike except to teach my kids. I am addressing a City Bike similar to the picture below. My average speed is about 11-13 mph and by applying the following postures, I can comfortably ride 10 miles or more without back issues.
A good bike fit can increase speed and comfort, but more importantly it will help you become a life-long cyclist. A major misconception of bicycles is that they fit right out of the box. You might get lucky, but more than likely you will need to try a few different brands and wheel sizes. I'm only 5 foot tall and like a large frame, but I am long waisted. Body type has everything to do with bike comfort.
This is how you make bike riding a belly blasting workout........use your core. Many riders don’t think about their core when riding. Abdominals are important to the power and efficiency of your pedal stroke while using muscles like the obliques to support your pelvis and torso helps to reduce strain on the back, neck, hands and groin. Fire or engage these muscles while riding.
Look at the angle of your knee at the full extension on the downstroke; your knee should be bent only by 10 to 20 degrees. A straight or locked-out knee means that the seat is too high, and a knee bent more than 20 degrees is an indication that the seat is too low. This angle is where a your power comes from.
Move the seat forward if your kneecap is behind your foot. Likewise, move the seat back if the knee is in front of the foot. The optimal position is for your kneecap to be stacked over the ball of your foot. This takes the work off your back. I like my foot slightly ahead of my knee. This is something you will figure out as you ride on a regular basis. Knee in front of foot, though, is not good for knee health.
Sit in the seat and place your hands on the handlebars. Again, I am referring to handlebars as in the picture. If your arms are straight, especially with locked-out elbows, then the stem is too long and should be adjusted. An improper stem length can greatly compromise your posture and may lead to pain and discomfort in your back, neck, shoulders and wrists.
Check your form once the bike has been properly fitted. Bike shops offer this service as part of your purchase or, for a fee, if you bring in your own. In this order; 1. give your toosh a slight squeeze, 2. pull your stomach in toward your lower back, 3. elongate your torso, 4. slide the shoulder blades away from your ears, 5. keep your chest slightly lifted while riding. 6. Sit up on your “sit bones” and not back on your tail bone.
This brings us to the all important seat. Many think that the biggest, cushiest seat will give the comfort they need to ride great distances. Not true! Be a tripod! Balance your weight on your sit bones, feet, and hands/shoulders giving the power needed for long distance comfort. This takes practice, muscle memory, and breaking in these muscles to accept what you are asking them to do.
As for speed, the slower your cadence, the more likely you will be to depend on single muscle groups and the harder it is to use momentum to transition to all the available muscle groups throughout the ride. A speed of 8 mph is a good target for most new riders and will help you develop a more balanced stroke that recruits all the muscles available. By adding your engaged posture, this speed will keep you from wobbling as you ride and allow you to add distance to your route.
My information is gathered from Livestrong and my own observations as a senior rider.

Hello and surprise. You continue to open my Fresh Air Yoga page and it's been so long since I've posted. I still practice thanks to a few friends that meet with me. So....tonight I'm inspired to post this. Credit to Women's Fitness Magazine for helping me gather these thoughts.
Doing yoga might be intimidating if it’s your first time. Once you see experts who can do some of the most challenging poses, you might want to change your mind. You believe that you’re not as flexible as these people, and you might end up embarrassing yourself if you do yoga.
But yoga is for everyone. It doesn’t matter if you’re a man or a woman, young or old, flexible or not. You can give it a shot and realize that it’s worth doing especially if you are NOT flexible.

These days everyone gets stressed and, so if you are practicing correctly, in no time, you will relax during the class and in turn de-stress.
Tuning into your breathing and focusing on your own emotional state for a while will pay dividends. Once you realize how much yoga helps in alleviating stress and anxiety, you will want to do it over and over again.

As you become older, the body starts to weaken. Everyone goes through the same issue, but it is important that you work to maintain that strength and mobility as the years pass. The various poses done in yoga will allow you to strengthen your core and a strong core helps with back pain. Maintaining a pose is challenging, and it requires strength. It’s good for your bones and muscles. Your body becomes your prop for a weight bearing workout.

It can be incredibly difficult for any of us to feel as though we have enough time for ourselves. You often need to think about others first. When doing yoga, even for just an hour, you give time to yourself.
It’s understandable if you can’t do some poses right away, but remember that it’s not a competition. Let me repeat that….it’s not a competition. Even those who seem to have mastered every movement and pose once started at the very beginning. Don’t let yourself feel pressured.
Begin with a yoga class that is tailored toward your level of experience with instructors who understand how to ease first-timers’ nerves, and spark a lifelong passion for the practice. Truly...you should not even be paying attention to others, yoga is not a team sport. Yoga moves your body, muscles, joints, tendons, etc. in ways that in a normal day you never move. This increases blood flow and requires concentration, good for the brain. Your immune system and digestion will be tweaked as well. I could go on, but seek a “fitness” type of yoga that most public health clubs offer one that focuses on movement rather than meditation. You will learn the postures and from there you can determine what type of class is best for you as you progress.

In the second episode of Zac Efron's Netflix travel show "Down to Earth", he kicks things off in Los Angeles with a tasting session from a water sommelier.
"Your body needs water that contains minerals, such as magnesium and potassium—things that help your body function and make it healthier. When you drink purified water that doesn't have those minerals, your body is still looking for them. So you're losing minerals from the rest of your body because the water you're ingesting doesn't have any. Complicated stuff, but makes sense." Just one quote from the series that should peak your interest.
I have a whole house water treatment system in the house and do drink and cook with it, but I also keep a 2.5 gallon spring water, with tap, in my pantry and equally drink from it. Tune in for yourself, all the "Down To Earth" episodes are so informative.

I still have a lot of views on this page. It must be frustrating to you that I haven’t added anything in a very long time. Please leave a message if you visit, FB doesn’t tell me who views.  FYI.... my right hip is so much better, which is why I stepped away from yoga for a while. When you can’t even do a simple lunge without re-injuring yourself it’s time to take a break. Almost better though after this break and successful chiropractic. Meanwhile I’ve been doing reformer Pilates and love it. COVID-19 cannot stop us from taking care of ourselves. Thanks for peeking in.

It's been a very long time since I've added to my page, but people continue to take look and it warms my heart. There's some timeless information to share and I especially like the post WHAT HAPPENS TO OUR BODY WHEN WE WALK BAREFOOT ON EARTH . As I try to stay flexible I am thankful that I found yoga back in the 90's and that I also made so many friends along the way.

SLEEP MASKS MAY HELP YOU GET A
BETTER NIGHT'S SLEEP.
I've been using a sleep mask for about a week faithfully both for night time and an afternoon nap. I think it's really making a difference. Aside from blocking out light, I find the soft pressure to be comforting and restful. I decided to look on line to find out why or if this is feasible and here's just a few things from an article credited at the bottom of this post.
When you think of sleep masks, what do you think of? Feminine or frivolous leaving you skeptical about whether sleep masks will help you get a better night’s sleep?
The darker your room, the better your sleep, but making your bedroom totally dark with blackout curtains can be costly. An alternative is to use a sleep mask to keep ambient light or even daylight from hitting your eyes.
The primary reason you need darkness for good sleep is actually evolutionary. Most humans are awake during the day and sleep at night. Our brains are hard-wired into associating darkness with sleep, and they produce more melatonin (the hormone that controls our sleep and wake cycles) when they sense an absence of light.
In addition to increased melatonin production, scientists have also linked dark sleeping conditions to increased time in REM sleep and decreased wakefulness—meaning you’re more likely to sleep deeply and to sleep through the night. And they’ve found these benefits with sleep masks, not just in dark rooms.
A mask might help your insomnia by muting the stress, anxiety, excitement, etc. in our brains that’s keeping us up at night. Sleep masks also make it impossible for you to open your eyes and look at the temptations and distractions around your room or at your alarm clock, which sleep scientists say should be out of sight from your sleeping position anyway.
They’re safer than medication or alcohol or sleep aid medication because sleep masks trick your brain into believing it’s time for sleep.
They might help prevent dry eyes from the heating or cooling of your home because this air is blowing on you while you’re sleeping—and, it can also stir up dust and pet hair that you didn’t even notice was lying around.
This will really get your attention. They can be good for your skin. When you wake up with the impressions of your wrinkled pillowcase on your face, it doesn’t just look funny: over time, it can actually lead to wrinkles. If you sleep on your side or stomach, the combination of the pressure against your skin and any rubbing on your pillowcase that makes these impressions can lead to collagen breakdown—which means crow’s feet. A proper sleep mask will protect the delicate skin around your eyes, where many people’s wrinkles first form. It serves as a protective layer therefore you are less likely to suffer collagen breakdown as rapidly.
Make sure you choose a mask made from 100% natural, breathable materials like cotton or silk, and wash it regularly with scent-free detergent and no fabric softener.
There are many styles to choose from, the possibilities are endless. Try a few masks with reasonable return policies and see what style is right for you. I know that if I hadn’t tried several on for size, I probably wouldn’t think sleep masks were right for me either. I hope it helps you like it seems to be helping me.

https://sleepopolis.com/blog/benefits-of-sleep-masks/

Muscle cramping is on my mind because my husband Steve recently had a terrible episode of cramping in his thighs into his groin lasting way longer than you can imagine. This left him sore for days and very uncomfortable. He is not faithful to staying hydrated even though he knows better, is on a lot of medication, and is tired of hearing me say....you aren't hungry you are thirsty.

Dehydration can cause fatigue, reduced motivation, mood swings, and muscle cramping.

Water is the carrier of oxygen, nutrients, and hormones to body parts and also provides a way for the body to remove toxins, dead cells, and waste material.

Staying hydrated helps with softness as well as the smoothness of the skin.

If you want to promote the smooth functioning of your digestive tract, drink up! It helps in maintaining regular bowel movements and carbonated water is shown to have the most positive effects of constipation.

Sparkling water with meals promotes feeling full after eating a small amount of food and improves gallbladder function. Exactly how carbonated water has these effects is uncertain. It could be the bubbles, but the carbonated water contains more minerals than the tap water, five times as much sodium, potassium, and sulphate, three times as much fluorine and chlorine, and twice as much magnesium and calcium.
Let's all embrace the benefits of water...... just water, no Steve coffee doesn't count!!! I do like water with bubbles, but if you don't just go with without the bubbles.

One more thing about muscle cramps, stretching helps. We have started light stretching before bedtime and it's made for a more restful sleep.

Information was gathered from......Kiran Patil, the founder of Organic Facts.
https://www.organicfacts.net/health-benefits/other/health-benefits-of-drinking-water.html

CRAVINGS
So much of a yoga is placing ourselves into unfamiliar positions and then focusing on how our bodies are feeling. In time you start to feel more connected to your body and learn to be with the whole mixed bag of feelings churned out by your brain as you “practice” yoga. The physical challenge of opening up your body in new ways, not being able to run away from that pose you don’t like, having to simply be still for any period of time (as yoga forces you to do); all of this really pushes our buttons in places we might not like them being pushed.
Learning to stay with that feeling when your brain is saying ‘I like this’ or ‘I don’t like this’ is where the new relationship with craving sensations off the mat can really start to flourish. We can feel we have more choices when we experience them. Getting in tune with inner thoughts and also in better physical shape transfers to making better choices when it comes to cravings.

So many of our urges and knee-jerk decisions come from a state of ‘constant alert’. The continually stimulating input from technology, news, the need ‘to do’ and worries from inside us can give the signals that we need to do something to escape it. Food is an escape. But, learning how to be still, soft, non-reactive and trusting can make all the difference and requires that we’re more consistently focussed on each breath and feelings from our body in each moment.

Then there's restorative yoga. A practice where our bodies are placed in positions where they are fully supported and don’t need to exert any effort. Props like bolsters, blankets and blocks are used to ‘bring the floor to you’, so that you feel completely held and you can simply be in the position, stepping away from any sense of doing.
A recent study showed this form of yoga helped with weight loss through its alleviating of stress hormones. Letting the body come to complete and supported rest tells our whole system that it is safe.
Yoga classes end with relaxation letting you leave the room with your brain cleared out, muscles and heart rate calm, and hopefully reaching for a yogurt instead of a muffin when you get home. Some say this is the hardest part of the class......letting go......but it's the reward we are always looking for after a job well done.

Parts of this article are from Charlotte Watts, a nutritionist and yoga teacher who focuses on how nutrition and yoga can meet to help people cope with the demands we face in the 21st century.

MAKE YOUR BIKE RIDE A BELLY BLASTING WORKOUT

At the age of 57 I took up bicycling and hadn't really been on a bike except to teach my kids. I am addressing a City Bike similar to this picture. My average speed is about 11-13 mph and by applying the following postures, I can comfortably ride 10 miles or more without back issues.

A good bike fit can increase speed and comfort, but more importantly it will help you become a life-long cyclist. A major misconception of bicycles is that they fit right out of the box. You might get lucky, but more than likely you will need to try a few different brands and wheel sizes. I'm only 5 foot tall and like a large frame, but I am long waisted. Body type has everything to do with bike comfort.

This is how you make bike riding a belly blasting workout........use your core. Many riders don’t think about their core when riding. Abdominals are important to the power and efficiency of your pedal stroke while using muscles like the obliques to support your pelvis and torso helps to reduce strain on the back, neck, hands and groin. Fire or engage these muscles while riding.

Look at the angle of your knee at the full extension on the downstroke; your knee should be bent only by 10 to 20 degrees. A straight or locked-out knee means that the seat is too high, and a knee bent more than 20 degrees is an indication that the seat is too low. This angle is where a your power comes from.

Move the seat forward if your kneecap is behind your foot. Likewise, move the seat back if the knee is in front of the foot. The optimal position is for your kneecap to be stacked over the ball of your foot. This takes the work off your back. I like my foot slightly ahead of my knee. This is something you will figure out as you ride on a regular basis. Knee in front of foot, though, is not good for knee health.

Sit in the seat and place your hands on the handlebars. Again, I am referring to handlebars as in the picture. If your arms are straight, especially with locked-out elbows, then the stem is too long and should be adjusted. An improper stem length can greatly compromise your posture and may lead to pain and discomfort in your back, neck, shoulders and wrists.

Check your form once the bike has been properly fitted. Bike shops offer this service as part of your purchase or, for a fee, if you bring in your own. In this order; 1. give your toosh a slight squeeze, 2. pull your stomach in toward your lower back, 3. elongate your torso, 4. slide the shoulder blades away from your ears, 5. keep your chest slightly lifted while riding. 6. Sit up on your “sit bones” and not back on your tail bone.

This brings us to the all important seat. Many think that the biggest, cushiest seat will give the comfort they need to ride great distances. Not true! Be a tripod! Balance your weight on your sit bones, feet, and hands/shoulders giving the power needed for long distance comfort. This takes practice, muscle memory, and breaking in these muscles to accept what you are asking them to do.

As for speed, the slower your cadence, the more likely you will be to depend on single muscle groups and the harder it is to use momentum to transition to all the available muscle groups throughout the ride. A speed of 8 mph is a good target for most new riders and will help you develop a more balanced stroke that recruits all the muscles available. By adding your engaged posture, this speed will keep you from wobbling as you ride and allow you to add distance to your route.

My information is gathered from Livestrong and my own observations as a senior rider.

YOGA AT THE BASE
When you hear the term strength training, you probably think weight training. But did you know that yoga is a form of strength training?
Many doctors recommend weight training as the #1 preventive measure against bone loss. Yoga definitely counts. Your own body is the weight that you will use as you move through the poses. Our class does not work towards extreme flexibility that some think of regarding yoga. Ours is a common sense approach with a goal of no injury and correct muscle memory.
A regular yoga practice can condition your body to perform better at things you have to do every day…..walking, sitting, bending, lifting groceries. Yoga moves your body in the ways it was designed to move to help ensure that it keeps functioning properly.
The most important thing is to find a form of exercise you love and can see yourself doing as a lifelong habit. Give our class a try. Ours is all about men and women getting fit at any age or ability. Core strength, posture, balance, getting flexible, and more are all covered when you do yoga. It even keeps your digestive health on track.
A mat is required and bring water or borrow equipment until you decide if yoga is for you.
Tuesday and Thursday 8:30 - 9:30 AM
$7.00 per class
General Robert H. Reed Rec Center
800 Gabreski Lane
Myrtle Beach, SC