Featured Pose: Warrior 2 for Upper Body Strength

by Baxter and Nina

Warrior 2 is the first pose in our upper body strengthening series because it is a very easy and accessible pose that is very strengthening for your arms and upper body. Even though you don’t bear weight on your hands or arms, the arm position entails resisting gravity. This strengthens the muscles that lift your arms to your sides and all of the small muscles inside the joint that help you stabilize your arms at the shoulder joint, including the deltoid and supraspinatus, which are important for maintaining the health of those joints. In addition the pose provides equal strengthening of both your upper back, around the shoulder blades, and your chest, around the collar bones, as you build strength in your upper trapezius. And of course an added benefit is that this  pose is very strengthening for the legs as well as the upper body!

This pose is accessible even if you have something going on in your shoulders that is challenging because it doesn’t require full range of motion in the shoulder joints. And you don’t need to bear weight on your hands, so if you have wrist or hand problems you can still can do the pose.

Because we’re focusing on upper body strength for next several weeks, we’re going to give you three different ways to strengthen your body with Warrior 2. Version 1 is the traditional pose, and Versions 2 and 3 use a slightly different arm position.

Instructions: Starting in Tadasana, step your feet wide apart. Turn your right foot out 90 degrees, then, pivoting on the ball of your back foot, shift your left heel back an inch or two to your left so the foot is slightly turned in.

Next, inhale and raise your arms up so they are parallel to the floor, with your palms facing down toward the floor. Keep your shoulder blades relaxed and moving down your back (not sliding up toward your ears) as you raise your arms. Then, on an exhalation, bend your right knee directly over your right ankle while keeping your torso centered over your pelvis (not leaning over your front leg). Allow your hips to rotate slightly toward your right knee but rotate your chest away from your right knee so your chest faces directly forward. Finally, allow your head and neck to turn so you gaze over your right hand.

Once you are in the pose, use your eyes to check both arms to make sure they are in an even line with the tops of your shoulders, that they are neither too high or low, and that they are parallel with the floor.

Because your purpose in doing Warrior 2 this time is to develop strength in your upper body, you should keep your arms out to your sides for a decent amount of time. Start with 30 seconds and work your way up to 1 to 2 minutes over time, gradually building up endurance. Of course if you’re very fatigued or shaking, come out earlier. Notice that the longer you hold your arms up, the more you unconsciously will slide your shoulder blades up toward your ears. If this happens, consciously move relax your shoulder blades back down your back.

To come out of the pose, exhale and release your arms. Then straight your knee, turn your feet to a parallel position, and switch to the other side:

Version 2: Palms turned up

Because of the external rotation in your shoulder joint required to turn your palms up, this variation allows you to strengthen areas that aren’t strengthened with the first version With your palms up you activate a different portion of your deltoid muscles (front portion) and other muscles deeper in your shoulder joint. You could do Version 2 of the pose immediately after doing Version 1 or you could alternate different arm positions on different days. activates a different portion of your deltoid muscles and activates other muscles deeper in the shoulder joint.

For this version, follow the instructions for Version 1. When it comes time to raise your arms, start by spinning from your upper arms to turn your palms to face front. Then as your raise your arms, keep spinning form your upper arms to turn your palms up toward the ceiling.

Version 3: Holding blocks

This version strengthens the same muscles as version 2, but provides increased strength building because you are holding a weight. You can use yoga blocks, same-weight books, or even bags of rice or beans. However, we recommend building up your strength practicing Versions 1 and 2 before trying Versions 3. We also recommend that you start off with lightest weight possible, such as foam blocks, and work up to heavier weights over time, such as cork or wooden blocks.

For this version, start by holding the props and then follow the instructions for Version 1. As you lift your arms, rotate your upper arm bones so as you arms come out to the sides, the blocks are resting on your upturned palms.

Because of the additional weight, you may feel the additional work, and you may need to reduce the time you stay in the pose! If you become fatigued or shaky, release your arms. Gradually, over time, increase your time in the pose to up to 2 minutes.

Cautions: In general, Warrior 2 is a very safe pose. However, if you experience pain in your shoulder joints or neck, come out of the pose and get some advice from a yoga teacher about your alignment. If you have a history of rotator cuff injury or dislocated shoulder, approach the pose carefully, especially Version 3.

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One Year Anniversary!

by Nina

It’s our one-year anniversary today! Celebrate with us by listening to one of my favorite songs by Flogging Molly (I love the video, too). I’ve always thought the chorus for this song, “Ah but don't, don't sink the boat/That you built, you built to keep afloat,” works perfectly as a theme for this blog. That, and the ending to the song:

A ripe old age,
A ripe old age,
A ripe old age,
Just doing the best I can!

We’ve come a long way in our first year. There have been 248 posts, covering a wide range of topics from asana practice to aging theories to medical conditions to philosophy. We started taking our own photos and even made our first video (see here). And we’ve gained two new regular contributors, Timothy McCall, MD and Shari Ser, Physical Therapist.

We have a lot of exciting plans for the coming year, including an in-depth series on upper body strength and more on healthy eating. But really our favorite thing to do is to address the issues that concern you, our readers. So please keep your questions and requests coming! You can ask a question or request a topic for any of us to write about either by commenting on any post (including this one) or by emailing me by clicking the contact us tab at the top of the page.

“Tomorrow smells of less decay
The flowers quick just bloom and fray
Be thankful, that's all you can” —Flogging Molly

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Yoga for Healthy Eating, Part 2

by Baxter

Today, as I was driving to the Farmers Market in Berkeley to enjoy my weekly ritual of buying local grown and produced fruits, veggies and animal protein, I happened to catch a bit of the show “Your Health and Fitness” on KPFA. The host posited the assertion that “health” bestows on each of us the opportunity to live a full life. I gotta say, I loved the simplicity of this notion, and all that it really implies. Then I got home to read the following comment on my recent post regarding yoga for healthy eating, full of more wisdom born out of personal experience. It came from an old friend and colleague of mine, and with her permission, I share it with you now:

“Hey Baxter,

Kudos on taking on such a complicated subject! I have a few ideas I think are worth adding to the discussion on mindfulness and healthy eating, and when I say "ideas", I really mean personal opinions I've formed along the journey of nurturing my personal health.

The first idea that really drives my weight management is focusing on eating more good food rather less bad food. "Eat less" is very common advice, but when we set out attempting to do this, what happens is, we end up eating meals that are less than we need to feel satisfied, and then, when we are inevitably hungry in an hour or two, we reach for a convenient snack. This snack is rarely nutritious, and does two things; it keeps us from our goal of losing weight and gives us a sense that we are inept in managing our food. This second part is often the killer. When people ask me for advice about weight loss, I always say the same thing; "EAT MORE VEGGIES". If you add a large serving of vegetables to lunch and dinner, you will not be hungry in between meals. And these vegetables are of tremendous value to your long term health. Your body will shift naturally a healthier size. Eat more, not less.

Also, I believe that living in the modern world means being absolutely inundated with information about dieting, and most of this information is not helpful. Find a plan that works for your lifestyle and stick to it. I've used the same food plan through two terms of weight loss (one in my early thirties & one after my daughter was born), and I generally use the same plan for maintenance today. Find a plan that works for your lifestyle and stick to it.

Lastly, I think exercise is vital to weight maintenance, not because it assists in weight loss (I've actually found it to hinder my weight loss), but because it helps with stress reduction and confidence in the long run. Stress is perhaps the most important factor in why we eat and why we fail at weight loss. When we find exercise that we enjoy and we can integrate into our lifestyle, we have a useful tool in managing our long-term health through stress reduction. Secondarily, we gain in the process an enjoyment of our bodies that is necessary to continue on a path of nurturing self -care. Exercise we enjoy makes us feel good. Feeling good helps us to want to continue on the journey.

Hope this is helpful to the greater discussion.

Amelia”

Yes, Amelia, I think this is very helpful to the greater discussion around healthy eating. Implied in Amelia’s approach is, as I see it, the idea that a longer vision goal is being set by each of us as we decide to make healthy changes in our eating habits. It seems prudent, as an example, that if my goal is weight loss for me to sit and consider what my expectations are when my goal is reached: do I expect to feel better physically, emotionally or mentally? Do I expect a present health problem to resolve itself secondary to my weight loss goal being met? Is there an expectation of an underlying happiness that will arise? In all likelihood, quiet contemplation around this goal of “weight loss” will reveal these sorts of underlying hopes and expectations that could ultimately be more important than any number on the scale.

The practices of yoga, starting with pranayama as a beginning method to quiet the normal mental chatter and give the busy portion of the mind a rest, can be quiet helpful in this process of introspection.  From there, dharana and dhyana, one-pointed concentration practice and continual meditation practice, will refine and sharpen the ability to be receptive to these deeper goals. One of the qualities that is always mentioned in either succeeding or failing at these sorts of attempted changes is the presence of “will power.”  And according to Stanford psychologist, author and yoga teacher Kelly McGonigal, scientists now consider will power to be like a muscle, versus something you either have or don’t have. We all have the muscle, and you can strengthen it with practice. And yoga is a discipline that teaches us about practice, or abhyasa, as one of the main tools for succeeding in meeting our highest goals. 

So to recap Amelia’s wisdom:

• Eat enough good food (VEGGIES!) to satisfy your energy needs and satisfy you hunger.
• Find a plan that works for your lifestyle and stick to it, ie practice it everyday!
• Don’t underestimate the value of exercise as a stress reducing and confidence-inspiring tool (a strong asana practice could be part of that I’d think!), as stress is a huge trigger for unhealthy eating.  And exercise makes us feel good, which has a positive feedback on motivation.

Keep those comments coming! We love ‘em!

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Yoga for People with Medical Conditions

by Shari and Nina

Carol Krucoff’s post last week Yoga May Be the Best Activity for the Elderly inspired me to interview Shari Ser about the Yoga for Health class at the Berkeley Yoga Room that she and Bonnie Maeda, RN teach on a weekly basis. This class is special because it’s for seniors with medical conditions as well as general aging dysfunction, and current students include those bilateral total knee replacement, severe osteoporosis, coronary artery bypass graft and other heart issues, stroke, vertigo related conditions, severe arthritis, fibromyalgia, and several hip fractures.

Nina: Why did you two decide to start your Yoga for Health class?

Shari: We started this class because we wanted a safe venue to offer to seniors who couldn't participate in a regular gentle yoga class or a Yoga for Seniors class due to individual medical conditions that might make it more challenging for them to safely participate. We intentionally organized the class so there would always be two trained teachers present at all times. One teacher primarily teaches and the supporting teacher assists students who might need modifications other than the way the pose was being taught.

Nina: How is yoga helpful for people with medical conditions?

Shari: Yoga is helpful for all that ails you! It builds strength, stamina, and balance. It also builds confidence and the mental equanimity that you can face anything. The fact that yoga is portable and can be done anywhere is also extremely attractive. You can do yoga in bed, sitting in a chair, driving in a car. Your mat doesn't have to be confined to a physical space but your practice situation can truly be anywhere.

The ability to face any critical illness is aided by stress reduction techniques that Baxter, Timothy and Nina have addressed in previous posts. Being able to monitor your breathing allows you the mental clarity to think things through in a more methodical and calm manner. Learning to find your own focus point whether it is learning how to stand on your toes or dealing with obtuse health insurance adjusters when contesting a claims bill is equally important. I can't overemphasize the importance of the relaxation response when living with chronic health issues.

Furthermore, for so many people their preconceived notions of what they can or can't do is astonishing. People very often tend to underestimate their abilities because no one has ever taken the time to help them break down a series of movements into bite size pieces that they can and do hungrily consume. The look of joy and astonishment on a student's face when they can successfully participate in class continues to be both Bonnie's and my guiding light in our teaching!

But people who are living with chronic medical conditions apart from general aging do present particular unique challenges for the yoga teacher. You literally are thinking on your feet at all times during class because modifications need to be individualized and often times that may precipitate a lot of prop hauling to get the asana just right for the student to begin to reap the healing benefits. An extra set of hands or two is invaluable!

Nina: I love the idea that you help people learn they are capable of more than they think—that's good for the spirit as well as the body. So, what are your classes like?

Shari: All of our classes work on the entire body as well as encouraging a practice space that feels safe and nurturing. It is our circle of practice that invites the student to join us. Also, we try to adequately challenge the students within their abilities. So every class has a balance component with lots of strengthening. We work a lot on developing core stability with flexibility in our shoulders, hips, spine, knees and ankles. Working on upper body as well as lower body strength is also critically important. We also talk about the carryover in their own lives, like being able to turn their heads when they are changing lanes if they still drive, reaching for the item overhead in their kitchen, or as mundane as being able to tie their own shoes.

Nina: I think we'd all agree that helping people stay independent as they age is absolutely invaluable! What should people with medical conditions consider when they look for and/or start to take a yoga class, or start practicing on their own at home?

Shari: Certain medical conditions may warrant formal physician clearance for participation in a yoga class. Our personal opinion is all recent surgeries need official clearance. Other than that it is the teacher's responsibility to keep the student safe but it is equally important that you, as a student, pay attention to how you are feeling during class and to inform the teacher if you notice any sudden changes in yourself during class.

We also think as a student you should ask the prospective teacher specifically what their training is, are they experienced with dealing with your medical condition and can you stop as needed during the class. Also can you decline to participate in an activity that you do not feel ready to do? This is an important question because it tells you how adaptable the teacher will be if special circumstances arise during class.

You should also consider the size of the class. We think a class needs to be small, with no more than 10-12 with two teachers, because this type of population needs close monitoring and frequent rest and hydration breaks. Lastly, the class needs to be fun! Joking and having people share with each other builds a sense of community among the students.

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Friday Q&A: Yoga for Healthy Aging Workshops

Q: Do Nina and Baxter ever teach workshops on yoga for healthy aging together?

A: Why, I thought you’d never ask. Because it just so happens we’re going to be teaching a workshop on yoga for healthy aging together for the first time ever this month!  On Sunday, September 23, 1:00 – 4:00 pm, we’ll be teaching a Yoga for Healthy Aging workshop at Yoga in the Middle in Castro Valley, California. Come celebrate the one year anniversary of our blog by learning in person about some of the many things we’ve been blogging about! To register, go to: yogainthemiddle.com.

Yoga for Healthy Aging

with Baxter Bell, MD & Nina Zolotow

Sunday, September 23 1:00-4:00pm

$45 pre-registered by 9/16 Click on “Workshops” to register

We hope there will be more workshops like these in the future. But if you'd like to take a workshop from Baxter by himself, click the Workshops and Retreats tab at the top of the page. He's scheduled to teach some Yoga for Healthy Aging workshops throughout the country in the coming year.
—Nina

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Upcoming Featured Poses: Upper Body Strength and Flexibility!

by Nina (with Baxter)

Baxter and I have been excitedly planning (and photographing) the next group of poses we’re going to feature on our blog. Inspired by the popularity of my post Building Upper Body Strength the Easy Way, we decided to focus on the upper body for the next several months. We’ll be presenting several basic, easily accessible poses, all with several modifications, that will help you both build your upper body strength while you increase flexibility in your arms, shoulders, chest, and upper back.

Before getting started with the individual poses, we thought we’d take a moment to say something about why upper body strength and flexibility is so important for healthy aging.

With our current shift to more sedentary work styles, for many of us, our upper bodies are typically underused. Because we’re no longer carrying, lifting, and reaching on a regular basis, our upper bodies are not at their optimal levels of strength and function. And even those of us who exercise regularly by walking, running, or cycling, can become imbalanced due to neglecting our upper bodies.

I think that it’s important to most if not all of us that we maintain our independence as we age. For the elderly, upper body weakness has a significant effect on everyday activities, including the most basic ones, such as getting out of a chair, taking care of your home, and carrying your groceries. We also need to work on upper body flexibility, as people who are tight in upper back, shoulder and chest areas can have difficulty taking items off shelves or even dressing themselves.

Working your upper body also helps optimize your circulatory system, keep the connective tissue around your nerves mobile, and facilitate communication between your upper body and your brain, all of which will contribute to keeping your body healthier as you age.  

So stay tuned! Hmmm, what is Baxter doing with that block?

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Good luck to Malaysia Team for Mr Asia 2012!

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