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12 best yoga poses to strengthen bones

A bone-health doctor lists the 12 best yoga poses to strengthen bones If you’re like many yoga lovers, you appreciate how this one physical activity can be so beneficial, while simultaneously so gentle. Few other practises stretch your body, calm your mind or help regulate vitals, such as your heart rate and blood pressure, in quite the way a regular yoga session can do. Researcher and rehabilitation doctor, Dr Loren Fishman has also been a practitioner of yoga for 50 years and is the creator of ‘the Fishman method’ of yoga for osteoporosis. In a conversation with Reader’s Digest, Dr Fishman points out that for all its advantages, yoga can also provide a powerful boost to your long-term bone density. In particular, Dr Fishman published 12 yoga poses in Orthopedic Nursing that are particularly great for strengthening your bones. Of these 12 poses Dr Fishman says: “They all work by putting pressure on the bones of sufficient magnitude and duration.” He says this can “stimulate the osteoblasts to make more bone”, thanks to their placement of “maximum torque, compression or pressure” on particular body parts, as outlined below. So, while a good yoga session is a helpful tool to help you get through the week, its effects are longer-lasting than you realised. Keep reading for the 12 best yoga poses to strengthen your bones. (“With all poses, remember not to round the spine as you go into and out of the poses, and within the poses themselves,” Dr Fishman advises.) 1. Tree pose (Vriksasana) Tree pose has a special way of calling you to stillness. Dr Fishman says tree pose also adds pressure that can strengthen the upper femur and hip. He adds that a study at the University of Southern California (USC) showed a 60 per cent increase in pressure, even with the foot placed three-quarters down the calf. Dr Fishman says tree pose is “also extremely valuable for improving balance and avoiding falls,” although he reminds us that the raised foot should always go above or below the knee – never directly on the knee joint. 2. Triangle pose (Trikonasana) Triangle pose “puts torque on the lumbar spine, the neck of the femur, the hips and ribs,” Dr Fishman says, adding that this is another pose that will help improve balance. 3. Reverse Triangle Pose (Parivrtta Trikonasan) Dr Fishman says great pressures develop on the proximal femurs (very top of the femur bone that connects with the hip joint) in this pose, as well as the hip and lower back. Reverse triangle also puts helpful pressure in the ribs and wrists and is “a very powerful balance-improver.” 4. Warrior 2 (Virabhadrasana II) “Fabulous mechanical disadvantage means great pressure on the entire forward (bent leg) femur,” Dr Fishman says of full warrior pose. He explains that “the straight leg’s rotation works on the head of femur and hip,” helping to strengthen the upper leg and hip. This is yet another pose that he says helps with balance. 5. Side angle pose (Parsvakonasana) Another boon for balance, Dr Fishman says side angle pose torques the lower back and the top of the femur – all good things – and stimulates the bone-making cells of the hip, too. 6. Locust pose (Salabhasana) Locust pose “raises pressures, which stimulate bone-making in the posterior elements of the spine,” Dr Fishman says, while it also helps balance some the forward focus on the ribs of the earlier poses. Locust pose also strengthens extensor muscles of the back to improve posture and reverse curvature of the spine in the upper back, which can lead to fractures. 7. Bridge pose (Setu Bandhasana) Dr Fishman says bridge pose can help strengthen the ribs and lower regions of the spine. 8. Reclining hand to big toe (Supta Padangusthasana I) Also known to be a good hamstring stretch, this pose facilitates “extreme pressure brought to bear on relevant sections” of the femur, hip, pelvis (specifically the sitz bones) and spine. Seated versions of this and the following pose offer less intensity, but Dr Fishman cautions for both: “The seated versions have the potential to be dangerous. Keep the spine straight and against the back of the chair. Do not round the back.” 9. Supine hand to big toe 2 (Supta Padangusthasana II) In the side extension variation of this pose, there is “extreme pressure brought to bear” on the upper femur, hip, pubis, ribs, and spine, he says. 10. Straight-legged twist (Marichyasana) This “puts great pressure” on the sitz bones and pelvis, as well as “great but safe pressure” on the spine. 11. Bent-leg twist (Matsyendrasana) The bent-leg twist “puts great pressure” on the upper femur and pelvis, plus “great but safe pressure” on the vertebra. Dr Fishman suggests you should hug the leg to ensure a straight spine. 12. Corpse pose (Savasana) Truthfully, Dr Fishman says, Savasana is “of little value for the bones per se, but truly important at the end of the session for mental and general physiological health.” That’s good enough for us. Written by Jennifer Huizen and Kristine Gasbarre. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a> Image: Getty Images

Body

6 major benefits of doing yoga every day, from experts

<h2>Positive effects of yoga</h2> Sometimes it’s the simplest daily practice that can have the biggest impact on your health, and yoga is proof of that. Although most forms of yoga aren’t considered to be as intense as other workout regimens (think your average cycling class!), practising yoga on a daily basis has been scientifically demonstrated to help you mentally and physically. Through breath work, meditation and holding poses that increase strength and flexibility, the body and mind reap benefits from yoga that positively impact your long-term health. It’s no wonder people have been practising yoga for over 5000 years, and that the number of Australians practising yoga doubled between 2008 and 2017 to over two million, according to the Australian Bureau of Statistics. In order to get the full scope of what practising yoga daily can really do for your body, we spoke with several experts who have seen the ways yoga has positively benefited their students, patients… and even themselves. <a href="https://gaiam.innovations.co.nz/p/gaiam-yoga/mats?affiliate=GAIAM60" target="_blank" rel="noopener">Keen to try? You’ll need a mat. There’s a range of mats to suit every yoga level, check out these we recommend.</a> <h2>Yoga assists with mood regulation</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty2.jpg" alt="" width="1280" height="720" /> Yoga teacher, Jenni Tarma, shares, “We have a wealth of research demonstrating that a regular mindfulness practice – the act of paying attention to the sensation in the body, thoughts and emotions without judgment – can reduce stress and help us to feel calmer, more productive, and generally more even-keeled in our daily lives.” After evaluating yoga history and research, one 2014 review published in Frontiers in Human Neouroscience concluded that regular yoga practice can help facilitate self-regulation (the ability to understand and manage your behaviour and reactions). Another study of adolescents between the ages of 13 and 18 found that practising yoga positively benefited emotional regulation and self-esteem. “Movement releases beneficial neurotransmitters in the brain, which helps us feel good as well as assist in mood regulation,” says yoga instructor, Evan Lawrence. “One of the things that I like about yoga specifically is that there is simultaneously a focus on physical movement and breathing.” <a href="https://www.readersdigest.co.nz/culture/23-instant-mood-boosters-you-wont-want-to-live-without" target="_blank" rel="noopener">Don’t miss these instant mood boosters you won’t want to live without.</a> <h2>Yoga builds up your core strength</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_shutterstock3.jpg" alt="" width="1280" height="720" /> Personal trainer and yoga teacher, Gina Newton, says, “From a physical perspective, yoga is so great for increasing our core strength, which should be a non-negotiable part of every human’s workout.” Newton adds, “We all need our core – and especially women who have been pregnant or had children, our core strength is something we need to care for and nurture to hold us up.” According to Harvard Medical School, a stronger core benefits the body in multiple ways, including providing better posture, balance, stability, relief for lower back pain, and support through daily tasks like cleaning, working, and athletic activities or exercise. Wearing comfortable yoga gear will help you get the most out of your workout. <a href="https://gaiam.innovations.co.nz/p/gaiam-apparel/apparel?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these yoga clothes from Gaiam.</a> <h2>Yoga reduces stress</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty4.jpg" alt="" width="1280" height="720" /> “Yoga and meditation are powerful tools for stress resilience and strengthening mental health,” says holistic healthcare practitioner and yoga instructor, Nicole Renée Matthews. “Doing yoga regularly promotes mental clarity and calmness, centres and relaxes the mind, helps to relieve stress patterns and anxiety, and boosts concentration and focus.” One 2010 study from the Journal of Alternative and Complementary Medicine concluded that practising yoga can improve mood and decrease anxiety even more than a regular walking practice after participants finished a 12-week program. Researchers have also found that the breath-taking techniques involved with yoga can be part of what benefits decreased anxiety during practice. “Breath awareness, another key component of yoga, has been shown to reduce physiological markers of stress, especially when using techniques such as ‘belly breathing’ – breathing deeply so that the abdomen expands, rather than exclusively using a shallow chest breath – and elongating the exhalation,” says Tarma. “These techniques help to activate the parasympathetic nervous system, which in turn leads to less anxiety, jitteriness, and improved sleep; all things that can improve our mental health on a day-to-day basis.” <a href="https://www.readersdigest.co.nz/healthsmart/conditions/mental-health/10-science-backed-ways-to-lower-your-stress-this-instant-really" target="_blank" rel="noopener">Don’t miss these science-backed ways to lower your stress this instant (really!).</a> <h2>Yoga improves brain health</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty5.jpg" alt="" width="1280" height="720" /> According to associate professor of psychiatry, Dr Gail Saltz, practising yoga “improves overall blood flow to the body, including the brain, [which is] helpful for cognition and memory.” One 2019 review published in Brain Plasticity concluded that behavioural interventions like yoga can help “mitigate age-related and neurodegenerative decline” due to the positive effects a daily practice has on different parts of the functioning brain, like the hippocampus (which plays a major role in learning and memory) and the prefrontal cortex (cognitive control functions). Staying hydrated is key to maintaining optimum brain health. <a href="https://gaiam.innovations.co.nz/p/takeya/water-bottles-actives-range?affiliate=GAIAM60" target="_blank" rel="noopener">These drink bottles can help you keep your water intake up throughout the day.</a> <h2>Yoga improves flexibility and mobility</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_shutterstock6.jpg" alt="" width="1280" height="720" /> “Physically, daily yoga practice allows us to engage our muscles and move through larger ranges of joint motion than we do typically moving through life,” says Lawrence. “This helps to keep us limber and flexible.” “Dedicated, daily yoga practice helps with flexibility and strength, which can help improve your posture, as well as balance,” says yoga instructor, Samantha Hoff. “On the physical side, it also helps with joint mobility since you’ll take your joints through most – or all – of their ranges of motion.” <a href="https://www.readersdigest.co.nz/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Here are the best yoga poses to strengthen bones.</a> <h2>Yoga strengthens muscle and endurance</h2> <img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty7.jpg" alt="" width="1280" height="720" /> “From a musculoskeletal perspective,” says Tarma, “yoga loads our bodies and joints in a wide variety of positions and scenarios: think longer static holds in poses that challenge our tissues’ endurance, or controlled transitions between shapes that develop strength, control and coordination. These different facets of our movement capabilities all contribute to better overall function and load-tolerance capacity. As an added bonus, because most styles of yoga are bodyweight only and move at a very moderate speed, yoga is also a generally very accessible and safe movement modality.” Yoga is the ultimate self-care activity. <a href="https://gaiam.innovations.co.nz/p/gaiam-yoga/accessories/27-73312-gaiam-performance-hold-everything-yoga-backpack-bag?affiliate=GAIAM60" target="_blank" rel="noopener">Whether you do it at a studio or in the park, this handy yoga backpack bag stores everything you need for a calm yoga workout.</a> This article, written by Kiersten Hickman, originally appeared on <a href="https://www.readersdigest.co.nz/culture/6-major-benefits-of-doing-yoga-every-day-from-experts" target="_blank" rel="noopener">Reader's Digest</a>. Images: Shutterstock | Getty

Body

Running or yoga can help beat depression, research shows – even if exercise is the last thing you feel like

<a href="https://theconversation.com/profiles/michael-noetel-147460">Michael Noetel</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> At least <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.665019/full">one in ten people</a> have depression at some point in their lives, with some estimates <a href="https://www.sciencedirect.com/science/article/pii/S0749379720301793">closer to one in four</a>. It’s one of the worst things for someone’s wellbeing – worse than <a href="https://www.happinessresearchinstitute.com/_files/ugd/928487_4a99b6e23f014f85b38495b7ab1ac24b.pdf">debt, divorce or diabetes</a>. <a href="https://theconversation.com/why-are-so-many-australians-taking-antidepressants-221857">One in seven</a> Australians take antidepressants. Psychologists are in <a href="https://theconversation.com/we-cant-solve-australias-mental-health-emergency-if-we-dont-train-enough-psychologists-here-are-5-fixes-190135">high demand</a>. Still, only <a href="http://dx.doi.org/10.1371/journal.pmed.1003901">half</a> of people with depression in high-income countries get treatment. Our <a href="https://www.bmj.com/content/384/bmj-2023-075847">new research</a> shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it. <h2>Walk, run, lift, or dance away depression</h2> We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together. We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as <a href="https://theconversation.com/explainer-what-is-cognitive-behaviour-therapy-37351">cognitive behaviour therapy</a> – one of the <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00004/full">gold-standard treatments</a> for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them. Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants. But of these exercises, people were most likely to stick with strength training and yoga. <iframe id="cZaWb" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/cZaWb/2/" width="100%" height="400px" frameborder="0"></iframe> Antidepressants certainly help <a href="https://www.thelancet.com/article/S0140-6736(17)32802-7/fulltext">some people</a>. And of course, anyone getting treatment for depression should talk to their doctor <a href="https://australia.cochrane.org/news/new-cochrane-review-explores-latest-evidence-approaches-stopping-long-term-antidepressants">before changing</a> what they are doing. Still, our evidence shows that if you have depression, you should get a psychologist and an exercise plan, whether or not you’re taking antidepressants. <h2>Join a program and go hard (with support)</h2> Before we analysed the data, we thought people with depression might need to “ease into it” with generic advice, <a href="https://www.who.int/initiatives/behealthy/physical-activity">such as</a> “some physical activity is better than doing none.” But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression. We also found it didn’t matter how much people exercised, in terms of sessions or minutes a week. It also didn’t really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results. <h2>Yes, it’s hard to keep motivated</h2> We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which “treatment” they’ve been randomised to receive, so this may skew the results. Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isn’t free. We also still don’t know the best way to stay motivated to exercise, which can be even harder if you have depression. Our study tried to find out whether things like setting exercise goals helped, but we couldn’t get a clear result. Other reviews found it’s important to have a <a href="https://pubmed.ncbi.nlm.nih.gov/31923898/">clear action plan</a> (for example, putting exercise in your calendar) and to <a href="https://pubmed.ncbi.nlm.nih.gov/19916637/">track your progress</a> (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult. A <a href="https://www.nature.com/articles/s41586-021-04128-4">2021 mega-study</a> of more than 60,000 gym-goers <a href="https://www.nature.com/articles/s41586-021-04128-4/figures/1">found</a> experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didn’t seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted. Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles they’re sure to hit. The accountability keeps people going even when their brains are telling them to avoid it. So, when starting out, it seems wise to avoid going it alone. Instead: <ul> <li> join a fitness group or yoga studio </li> <li> get a trainer or an exercise physiologist </li> <li> ask a friend or family member to go for a walk with you. </li> </ul> Taking a few steps towards getting that support makes it more likely you’ll keep exercising. <h2>Let’s make this official</h2> Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only <a href="https://www.apa.org/depression-guideline/">conditionally recommends</a> exercise as a “complementary and alternative treatment” when “psychotherapy or pharmacotherapy is either ineffective or unacceptable”. Based on our research, this recommendation is withholding a potent treatment from many people who need it. In contrast, The Royal Australian and New Zealand College of Psychiatrists <a href="https://www.ranzcp.org/getmedia/a4678cf4-91f5-4746-99d4-03dc7379ae51/mood-disorders-clinical-practice-guideline-2020.pdf">recommends</a> vigorous aerobic activity at least two to three times a week for all people with depression. Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression. I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/223441/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michael-noetel-147460">Michael Noetel</a>, Senior Lecturer in Psychology, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/running-or-yoga-can-help-beat-depression-research-shows-even-if-exercise-is-the-last-thing-you-feel-like-223441">original article</a>.

Body

How an inspired moment led to a creative new path after retirement

Seventy-year-old Bruce Blomfield is an inspirational character who decided to pursue his passion for yoga when he retired. Here 54-year-old yoga instructor, Tracy Adshead, interviews Bruce about his story and why he thinks that yoga offers something for everyone. Tracy: How did it all start? Bruce: When I decided to retire in 2014, I joined a yoga group on a trip to Nepal, where we assisted with resource development in a remote village and also practiced yoga with the spectacular Himalayas as a backdrop. Our yoga teacher on the trip was very enthusiastic about the success she was having with her chair yoga classes for seniors in her Australian hometown. This got me thinking – maybe this was something I could work toward as a retirement pursuit and offer as a service to other seniors in my community. Tracy: As someone over 60 were there any particular challenges to completing the teacher training? Bruce: I had a ‘mid-life crisis’ about 20 years ago and changed career direction, this entailed quite a bit of academic study which I thrived on. However, when I launched into the academic content of the yoga teacher training, along with the physical and emotional challenges, the brain took some ‘serious encouragement’ to take up the challenge; bit of a wake-up call. My brain believed it had been pensioned off! Anything worthwhile requires effort and the teacher-training programme certainly endorsed this! Squatting on the floor for long periods with my old bones was interesting and it quickly forced my brain and body out of retirement mode. Physical, mental/academic and emotional challenges meant I had to dig deep but the rewards have been enriching in every way – new friendships, a renewed personal commitment and confidence. What I experienced was an ongoing ‘tension’ between challenging myself with new mental, emotional and physical tasks whilst at the same time needing to offer myself, and my body forgiveness, along with a lot of self-love, when some parts were out of reach! Tracy: Have your experiences of teaching or practicing yoga changed your view of ageing at all? Bruce: I took up yoga about 14 years ago largely due to injuries from a 30+ year farming career – including a hip replacement. As I age and my yoga journey progresses, I gain great confidence and solace from the physical and mental benefits that yoga provides me with. Yoga offers something for everyone – there is no need to vegetate due to restricted mobility, or some form of physical incapacitation. I believe now that ageing does require you to maintain a certain non-judgemental demeanour about yourself as you stumble through. Tracy: What advice would you offer anyone approaching retirement about pursuing a new venture? Bruce: Probably for the first time in your life you can really ‘go with the flow’ – if you have a passion for something - give it a shot. Whether it works or not the experience is a huge growth curve – you learn so much about yourself. Maintain self-love it will bring you contentment, as I mentioned - anything worthwhile requires effort! Take a deep breath and give it a go. Tracy: What are you up to when you're not teaching yoga? Bruce: My wife and I have three children and six grandchildren who are a big part of our lives. We like to travel each year and spend time with friends. I also read, swim and have a gym routine which I practice on a regular basis. And of course now I’m very involved in my community teaching Chair Yoga at our local retirement village. I’m not sure who motivates who – but we have a blast during these classes! Images: Getty

Retirement Life

Simple yoga moves that help with hand and wrist pain

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. As we age, tendonitis is one of the most common problems associated with the hands and wrists. If you are experiencing pain or having difficulty bending one or more of your fingers normally then you may have a tendon inflammation or irritation. The condition is usually short-lived but because many of our daily activities involve repetitive movements such as knitting, texting or typing, joints can easily become aggravated. Yoga helps us to engage in our daily activities in a less stressful way. We can address the cause of the injury by slowing down and observing our habitual movements, then think about how we can do things differently. <ol> <li>Stop whatever activity triggered the inflammation.</li> <li>After swelling has subsided, rest the hand(s) for 4 – 6 days.</li> </ol> Yoga is best used for helping with the healing process at this point when a very slow range of motion can be performed. Be careful not to stretch the muscles so much that you trigger any pain. This practice should be used to supplement conventional therapy, not replace it: 1. Lift up the injured hand in front of you, if possible straighten out all the fingers, finger-tips pointing towards the ceiling. If the fingers are not able to straighten then just move them to a comfortable position. With a slow count of five, little by little, draw the thumb in towards the palm – it may not touch the palm and that’s fine. Next the index finger for the same count. Repeat for each of the fingers. Open up the hand slowly. Now reverse it, small finger moves first towards the palm for the count of four, then all the rest of the fingers follow, thumb comes last. Open up the hand and repeat once more. 2. Spread all of your fingers out like a starfish. With a slow count of 10, begin to fold all your fingers down, closing the hand down into a fist or as close to. Then slowly, all the way open again spreading the fingers out like a starfish. Repeat five to seven times. When this practice becomes comfortable move into a really active hand movement by speeding up. 3. Bring the palms together into “namaste” or “prayer” position in front of the chest. Press the fingers and palms together as you gently lift up your elbows and stretch your wrists. Inhale, lift the elbows up for the count of three. Exhale, lower the elbows for the count of six. Repeat five times. Consult your doctor before starting any new forms of exercise. Images: Getty

Body

6 stretches for lower back pain

<h2>Lower back pain 101</h2> Low back pain is a beast. And not just because it can make you feel like your body is rebelling against you. Back pain can is a symptom of a problem. To treat the symptom – with things like stretches for lower back pain – you have to know what the problem is. This becomes complicated because the cause of low back pain is sometimes hard to pin down. Sometimes it’s obvious. You pick up a heavy box without thinking about proper lifting form and – bam! – you pull a muscle and end up with an acute bout of pain. But other times, the problem is more insidious and unclear. Maybe after years of inactivity, you’ve felt pain starting to creep in, possibly due to changes in muscle balance, decreases in strength, and general inflammation. Maybe you injured yourself years ago and, over time, a minor injury exacerbated it into something more serious. <h2>Here’s why stretching could help lower back pain</h2> That doesn’t mean you have to live with the pain. Movement (you know, exercise) is one of the best ways to prevent, limit, and address back pain. “Most of us aren’t moving in the variety of ways our bodies are built for, and habitual postures and sedentary living create excessive muscular tension, which leads to discomfort,” says Lara Heimann, a licensed physical therapist and yoga instructor. “Our bodies signal to us ‘please move!’ But we often ignore the signals and instead adapt to not listening. Over time, we lose some of the innate brain signallings that would otherwise keep us healthy and mobile.” The answer, then, is to move more. You need a well-rounded exercise program that includes back pain exercises, as well as cardiovascular and muscle-strengthening exercises. Incorporating flexibility and stretching exercises can also help you attain and maintain the range of motion you need to help keep pain at bay. “Taking time to stretch helps decrease stiffness, reduces pain and discomfort, and reprograms our brains to send signals when we need to get up and stretch,” Heimann says. Regular stretching can also facilitate better circulation, allowing for more efficient transportation of oxygen and nutrient-rich blood throughout the body, says Heimann. But most importantly, Heimann stresses that stretching is a preservation tool for movement, helping prevent tightness and tension that can set the stage for injuries. “Regular stretching helps to preserve joint health,” Heimann says. “The joint can move freely and efficiently in all directions with decreased stress placed on its structures.” <h2>Word of caution</h2> Back pain has so many causes and some are more serious than others. If your back pain persists for more than a few days, or if it’s severe or causes weakness or tingling in your extremities, make an appointment to see your doctor. Also, avoid any stretch or exercise that causes sharp or shooting pain. Not all types of stretches or exercises are appropriate for every person or every injury. This is why extended self-treatment isn’t advised. To address an issue effectively, you need to know exactly what the issue is. <h2>Warm up</h2> You know how you feel a little more tight first thing in the morning or after sitting still for a few hours? While stretching is a good way to “wake up” your muscles and joints after remaining stationary, you’ll feel better all-around if you’ve gotten your blood pumping a little bit first. And you’ll likely move more smoothly and comfortably through a full range of motion as you stretch. This is because circulating blood delivers oxygen and nutrients to your working muscles, helps warm them up, and prepares them for whatever movements you’re about to ask of them. Walking briskly or marching in place for a few minutes before you dive in is a good way to help prep your body for your stretching routine. For each of the exercises below, an exercise mat is recommended. <h2>Cat-Cow</h2> For those with back pain, cat-cow – an exercise that is popular in yoga – is a good, active stretch that takes the spine through flexion and extension. According to Heimann, it can help improve posture. Plus, it’s one of the best stretches to do for morning back pain relief. <h3>How to do Cat-Cow</h3> Start on your hands and knees on the floor in a “tabletop” position (back flat, knees under your hips, palms under your shoulders). In a controlled action, press your tailbone up and slowly extend your spine by allowing your abdomen to release toward the floor as you press your chest and shoulders up. You should create a U-shaped curve in your back as you look up toward the ceiling. Think about moving each vertebra separately in a wave-like fashion as you create the extension. Hold for a second, then reverse the action. This time, release your head and neck toward the floor as you flex your spine, ultimately tucking your tailbone under to create a rainbow-like arc with your spine. The first position is “cat,” and the second position is “cow.” As you move into cat, inhale; as you move into cow, exhale. Continue alternating between the two positions for a total of 30 to 60 seconds to help release tension in the back. <h2>Prone Press-up</h2> The Prone Press-up is sometimes called the cobra pose in yoga. But it’s also an essential part of the McKenzie Method that physical therapists and other clinicians often use to help address back pain. While people with low back pain might assume that back flexion (stretches like forward bends to touch the toes) should be used to help loosen up tight hamstrings, hips, and low back, the research actually suggests otherwise. Many people with low back pain are better served by doing back extension exercises, like the prone press-up. “Through clinical observation and research, we have seen that moving into the direction of lumbar spine extension can make a tremendous difference in many people with low back pain,” says chiropractor Jordan Duncan. “One reason for the great benefit of moving into spinal extension is likely due to the fact that as a society we spend the bulk of our time in flexion and very little time in extension,” he says. “Therefore, in the majority of people, spinal extension allows us to undo the effects of a great deal of time spent in flexion.” <h3>How to do Prone Press-up</h3> Lie on your stomach with your palms flat on the mat at your shoulders, as if you were going to do a pushup. Keeping your legs and hips on the floor, press through your palms and lift your chest from the mat, aiming to fully extend your elbows as you try to achieve full extension through your spine. Hold for one or two seconds, then slowly reverse the movement and lower your chest back to the floor. Continue repeating the exercise in a controlled fashion for 30 to 60 seconds. If you can’t reach full extension without pain or irritation, move to the range of motion you can comfortably achieve. As an alternative, press up to a partial extension balanced on your elbows. <h2>Standing Backbend</h2> If the Prone Press-up is simply not doable, the Standing Backbend is another option for achieving back extension. This can be particularly helpful if you experience localised pain while sitting, says physical therapist Sara Mikulsky. “When we spend long hours sitting, our core muscles can weaken and our hip flexors can tighten,” she says. “This then puts abnormal strain on the spine and its structure, which can lead to pain.” <h3>How to do Standing Backbend</h3> Stand tall with your feet roughly hip-distance apart and your knees very slightly bent. Place your hands on the back of your hips. Engage your core and gently lean back. Don’t overdo it, but do allow your shoulders to open and your chest to lift up toward the ceiling. Hold for a few seconds, then carefully return to the starting position. Repeat for 30 to 60 seconds. <h2>Kneeling Hip Flexor</h2> The Standing Backbend can help stretch the hip flexors while also releasing tension in the lumbar spine. You can also specifically target your hip flexors to help loosen them up with a Kneeling Hip Flexor. <h3>How to do Kneeling Hip Flexor</h3> Start on your knees, your hips extended and your torso tall. Place your right foot on the floor in front of you, with your right knee bent at a 90-degree angle (as if you’re about to propose). Place your hands on your hips and shift your weight forward without leaning your torso forward as you press and more fully extend your left hip flexor. You should feel the stretch at the front of your left hip. Hold for a second, release the stretch, then repeat. Continue for 30 to 60 seconds, then switch legs. <h2>Supine Figure 4 Stretch</h2> If you tend to have pain that travels down your leg, the best stretches might differ. Mikulsky points out that this form of pain may be caused by a nerve or disc injury that requires further medical attention. However, stretches – like the Supine Figure 4 stretch – that target a deep muscle in your buttocks called the piriformis, might provide some lower back pain relief (although they’re unlikely to fix the underlying problem). <h3>How to do Supine Figure 4 Stretch</h3> Lie on your back with your knees bent and your feet flat on the floor. Lift your right foot from the floor and place your ankle across your left thigh. Allow your right knee to open outward, creating a “4” shape with your legs. You should feel a stretch through the outside of your hip. Holding this position, reach your hands behind your left thigh and use your hands to guide your left knee closer to your chest. Lift your left foot from the floor to deepen the stretch through your right buttock and hip. Hold for a few seconds, then release your left foot to the floor. Repeat for 30 to 60 seconds before switching sides. <h2>Knee to Chest</h2> If you tend to have back pain while standing, Mikulsky says this might a joint issue or arthritis. If this is the case, a back extension might actually place more stress on your spine, leading to pain. (This is the tricky part about back issues – the stretches that are most appropriate for one issue might be the least appropriate for another.) If you find that standing or attempting back extension stretches – like the Standing Backbend or the Prone Press-up – cause more irritation or pain, try the Knee to Chest exercise. <h3>How to do Knee to Chest</h3> Lie on your back with your legs bent and feet on the floor. Place your hands on the back of each thigh and use your hands to guide your knees toward your chest. Place your hands on your shins and gently pull your knees even closer. You should feel the stretch across your lower back. Hold for 30 seconds to a minute, then repeat two or three times. Images: Getty This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/fitness/6-stretches-for-lower-back-pain" target="_blank" rel="noopener">Reader's Digest</a>.

Body

5 best yoga poses for a healthier gut, from a registered yoga teacher

<h2>Finding relief</h2> When you experience digestive issues, you might try pretty much anything for relief – whether it’s a specific diet, cutting down on dairy or maybe taking some probiotics. There are a lot of ways you can work to ease discomfort and get things moving more regularly. Exercise, for example, can offer a lot of relief; in fact, a 2015 peer-reviewed study in the journal Evidence-based Complementary and Alternative Medicine even found that yoga can help people manage the primary and secondary symptoms of irritable bowel syndrome (IBS). <h2>Big Toe Pose II (padangustasana)</h2> “This posture is geared toward regulating the kidney meridian,” Monal says. “The kidneys are a vital organ for containing and filtering blood, and when regulated properly contribute to our overall energy levels.” We sure like the sound of that. Monal adds that you can try this pose standing, or lying down. If you lie down while you do it, Monal suggests you “place a blanket, bolster or block beneath the lifted leg to support the lengthening of the inner leg from the inner arch of the foot, to the inner knee, to the inner groin.” She adds: “Your inhales and exhales should be sent toward the location of your kidneys in the lower back region, just below the diaphragm.” <h2>Supported Headstand (Salamba Sirsasana A)</h2> Monal recommends trying inversions, such as a headstand, for gut relief. She says they provide an “anti-gravity effect” to your organs and surrounding tissues, which can offer “physiological support and benefits for one’s visceral organs.” (The visceral organs are the body’s soft organs, such as the heart, lungs, and liver. Most visceral organs are housed within the body’s core – that is, the chest and abdomen.) <h2>Full Wheel (Urdhva Dhanurasana)</h2> Monal says that when it’s done right, the full wheel pose creates space for something called motility, when organs can move around and slide along one another. “Deep backbends help to lengthen the tissues and muscles which surround the gut,” Monal says, adding that “it is helpful to stretch the walls of the abdominal region which house the internal organs.” <h2>Supine Twist</h2> “Similar to backbends, twists can contribute to yoking the organs of the gut to achieve an optimal state of motility,” Monal says. “Proper gut health also aids in efficient absorption and digestion of food and nutrients.” Monal notes that you should twist toward the right first, followed by the left, as this follows the direction of digestion through your intestines. Also important is understanding right from left in yoga twisting poses: “Always think about which way your belly is turning, not where your knees are going.” <h2>Child’s Pose</h2> “Once the organs have space to move around, doing the opposite…compressing or squeezing the organs (in an intentional manner) and then letting it go has positive effects in allowing optimal circulation through the gut,” Monal says. “It’s like a cleansing and purifying process through churning of the visceral organs.” (Sounds kind of amazing, doesn’t it?) She adds that you can also try variations of child’s pose targeted to compress the viscera, including putting your knees together or placing your fists or a rolled blanket into the front of the abdomen, just below the naval. “Deep breathing sent into the abdomen and lower back should accompany this practice,” Monal says. <h2>Practicing yoga for gut health</h2> No one yoga move is going to be a quick fix for digestive issues. Mondal says to keep in mind that these poses “should be done consistently in practice, not just when you are experiencing gut distress.” And even if you don’t suffer with a chronic issue like IBS, Mondal emphasises that “proper gut health isn’t only for those who experience gut distress – it really is for everyone on a regular basis.” This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/5-best-yoga-poses-for-a-healthier-gut-from-a-registered-yoga-teacher" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

How to cope when you’re caring for your parents – and your kids

Changing demographics and social norms in Australia have given rise to a new phenomenon known as the ‘sandwich generation.’ This term refers to those caught between caring for their own children and their ageing parents. This all began when people chose to start their families later. The fertility rate for women aged 35-39 has more than doubled over the last 30 years, while the rate for women aged 40-44 has tripled. At the same time, rising property prices and higher costs of living are enticing adult children to remain living at home for longer. At the other end of the spectrum, Australians are also living longer. The life expectancy of Australians currently stands at 82.5 years, up more than 10 years from the 1960 rate of 71 years. Those sandwiched between care of their own children and the care of their parents have been coined ‘the sandwich generation’. Compounding the pressure on many ‘sandwich’ families is the rising proportion of women in the workforce. Where women may previously have been at home and more available to fulfil caring roles, they are now, more often than not, occupied with their own busy jobs. Getting help Being caught in the sandwich generation can be emotionally and physically exhausting. What is the best way for carers to manage their competing priorities? After all, caregivers can only continue to provide good support it they look after themselves. Recruiting the right help is one of the best ways carers can relieve the pressures they are feeling. Kate Spurway founded her company - NurseWatch - with the ‘sandwich generation’ in mind, aiming to provide care for those with busy lives and heavily competing demands on their time. As a home care provider, NurseWatch is a little different from others companies in this area because Spurway has given the company a strong focus on wellness and prevention, as well as treatment. NurseWatch provides support not only for ageing parents, but also for the ‘sandwich’ carers themselves who are generally in their 50s or 60s and may have health concerns of their own. The staff at NurseWatch offer yoga, massage, health coaching and mindfulness, as well as wound care, post-hospital care, assistance with medical appointments, and medication assistance. Highly qualified and experienced carers work with clients to establish personalised environments and routines which are designed to preserve vitality and wellbeing, as well as restore good health. Spurway says it’s important for older people to remain active in their communities – by continuing to take part in activities they love, whether it be furniture making, ballet, or going on a holiday. She says the staff at NurseWatch can help facilitate these activities if the designated carer is running short of time. NurseWatch follows a ‘wellness, care, social’ model: creating wellness in a caring environment, while providing nurturing, social engagement. Being present… Caring isn’t easy, and for those with competing demands on their time, it’s almost impossible. Acknowledging this fact, accepting help is needed, and then putting the right systems and routines in place, will not only take care of the caring, it will help the ‘sandwiched’ carers regain balance – and ultimately help them to be more present for their loved ones who need them. Image: Shutterstock

Family & Pets

How yoga changed my life

Think you’re too old to start or teach yoga? These three inspirational older Australian yogis describe why they became yoga teachers. Danielle Mondahl, 50, Queensland Teacher’s aide and mother of three, Danielle never imagined yoga would bring her a new career specialising in yoga for pregnant women and young mums as well as Thai yoga massage. “I was ‘tricked’ into teaching yoga!" she says. "It was never my intention to teach yoga myself. I only did my Level 1 200 hour Yoga Teacher Training to develop my own personal practice. With my kids a bit older, I finally had some time to devote to myself. "I was 45 when I did my teacher training with Tammy Williams of Yoga NRG on the Sunshine Coast in Queensland. My course began in March 2011 and by July 2011 I was fully qualified. It took about 10 contact days in total plus many hours of written assignments and study. There were just seven of us on the course and we soon developed a beautiful friendship that endures today and supports each other. “I didn’t feel out of place on the training because of my age. There was one person older than me and the other students were in their 20s or 30s. I did feel out of place because of my body though. I thought, ‘What on earth am I doing? I can hardly do any of these poses, I’m the largest person here, I don’t wear the right clothes.’ “It all went well though. I totally immersed myself in the practice and attended about six classes a week. I loved it. At the end I was ‘tricked’ into becoming a yoga teacher. My trainer Tammy asked if would like to fill a class for her at the school where I worked as a teacher aide. I instantly said, ‘no!’ I knew that I could do it though so after a minute or two I said, ‘I’ll do it just this once.’ “I was terrified about teaching my work colleagues. I had my laminated sequence sheet with me the whole time. I was nervous for the first 55 minutes. It was only for the last five minutes of savasana that I finally calmed down. The next class I taught, I was nervous for 54 minutes! After that second class I thought, ‘Ok, I can do this.’ “Since then, I’ve specialised in pregnancy yoga and mums and bubs yoga. I’ve always had a passion for all things pregnancy and baby. I dreamt of being a midwife but having three kids of my own got in the way. The pregnancy yoga is my favourite class to teach because I am making a positive difference in the lives of women and their families. I loved my pregnancies and I want to encourage women to have a positive attitude and experience about their pregnancies. “I’ve also started assisting on Level 1 Yoga Teacher Training courses and I teach Thai yoga massage. I’m now completing my level one Thai yoga massage training. It’s all meant I recently resigned from my teacher's aide job of 10 years to pursue my passion. “It is never to late to start or to teach yoga. I’m now 50 and I see people in this age group every day trying out their first class. We have trained students in their 50s, 60s and 70s to become yoga teachers. “In my opinion, older people make better yoga teachers. They bring a huge amount of life experience; they’re reliable and they don’t let their egos get in the way of sharing their gifts.” Danielle teaches at Yoga NRG in Moffat Beach, Queensland. Head to <a href="http://www.yogaenergy.com.au">www.yogaenergy.com.au</a> Robyn Metcalfe, 62, Middle Park, Melbourne After spending years as a cancer nurse, Robyn’s yoga practice has led her to teaching yoga to women who’ve had breast cancer. “I started going to yoga classes in the year 2002. We had a blended family so there were four children living at home and I was working full time. The first classes I went to were in a park near the beach. I liked the fitness aspect of yoga and I always left the classes feeling relaxed and energised. I loved it. “I am a registered nurse and worked in the cancer field. I was looking for some study that would allow me to keep working into the years ahead. I had been pondering this for a few years and one day during a yoga class in the park, I decided I would look into taking a yoga teaching course. “I did my advanced diploma of yoga teaching in Melbourne at the Centre for Adult Education, the course is offered part-time over two years and comprises 1200 hours of course work. It’s now called the Academy of Yoga Learning. “I had wondered if I would feel out of place because of my age but in fact I didn’t at all. There were a couple of other women around my age and everyone in the course was very accepting of everyone so age wasn’t a barrier at all. From cancer nurse to yoga instructor, Robyn proves that it's never too late to get into it! “I decided to start teaching towards the end of my course as I thought it would only get harder the longer I left it. For my first class, I was very nervous which I found strange as I was comfortable with public speaking about different cancers and prevention. The class went very well though; I taught a small group of yogis that had been practising for many years and were used to teachers coming and going over time. I ended teaching there for two years and only stopped because we moved to a different area. “For me, yoga always makes me feel better. Whether I am teaching or doing my practice or in a class, I continue because of the benefits the practice gives to people, the difference in their day-to-day lives in terms of stress. Also being able to observe changes in people’s bodies, posture and wellbeing over a term. “As a nurse, I am lucky to have a background in different diseases and chronic conditions. I guess this is shaping my practice. I started out doing general classes and corporate classes once or twice a week because I was still working. Now I teach yoga to women who have had breast cancer and the different treatments this involves, as well as to a class of women over 50 (with some of them in their 70s), and a general class of mixed ages. I am also about to start classes at a drug and alcohol rehabilitation centre. “I guess it will keep evolving and changing, I hope to continue teaching for many years. In part I became a teacher to encourage older people to keep moving and practise yoga so I guess I am heading this way. “I’m not sure why anyone would think they would be too old to teach yoga. If people are keen to learn and are already practising yoga, it is a fantastic course to undertake. It is very rewarding and as a teacher, you get immediate feedback from students and also give people a wonderful practice to take with them into their lives.” Robyn is a member of Yoga Australia. Check out <a href="http://www.yogaaustralia.org.au">www.yogaaustralia.org.au</a> Gitam Garden, 70, Gurringbar, Byron Bay After retiring from a career in law at age 60, Gitam, now 70, found herself with a new career in yoga and wellness. “I was age 63 when I took my first yoga teacher training course. I’d officially retired three years earlier from my job as a conveyancer in a small legal practice. It had been extremely stressful. Back then a weekly yoga class had been the highlight of my working week. “Not long after retiring though, I fell into an administrative position with the Byron Yoga Centre. My boss there, John Ogilvie, taught yoga each Monday, Wednesday and Friday at 8am. I would attend the class and then go into the next room to work. It was dealing with all the telephone and email enquiries about the teacher training course that led me to actually doing the training after a year of being in the job. “I did an intensive Level 1 training at Byron Yoga Centre, in a class of 15 women. It was hard work and long hours, but having experienced John's teaching three times a week for a year or so, I realised I had absorbed a lot of the learning already in his classes. “The other trainees were all at least 30 years younger than me. The age difference wasn't a problem, but I sometimes envied the flexibility of those younger bodies! At age 63, Gitam took herself from the high-pressure law office to the relaxing yoga classroom “During the training we began to teach a portion of a class to the public and for a while after the training I would share a class with another recent graduate, under supervision by the trainers. Then one of the regular teachers at Byron Yoga's studio went on maternity leave and John assigned me to teach her class. I was terrified, I felt incompetent and shaky. After the class I discovered that the students had thought I had sounded confident and experienced! What a surprise. A year later, at age 64, I did the Level 2 training. “In the beginning, I felt that my classes were a bit stuck in 'textbook' mode, but gradually over the years my practice and teaching methods have matured. As soon as I step on the teaching mat I connect to some deep place within myself and I believe that connection is transmitted to my students. I love the moment after the final Om, when the students open their eyes and look so peaceful, I'm so grateful for the teaching. During the same period that I did my training, I also started a cafe at Byron Yoga Centre to feed both the trainees and the teachers. This resulted in the publication of our cookbook Gitam’s Garden. “Lately I have been more involved in the yoga retreats we hold at Byron Yoga Retreat Centre and have begun to talk to participants about Ayurveda, and to give a healthy cooking talk/demonstration, as well as teaching yoga classes. “There is definitely a place in the yoga world for older teachers. No matter how well you are taught when young, there's nothing like personal experience of the effects of ageing to help you understand what your students are going through. “I teach classes in my local community, where most of my students are in their 50s and 60s, doing yoga for the first time ever, or after many years. It’s amazing how well the body responds to the attention given to it in a yoga practice. “To older people considering a teacher training course, I say, ‘It’s never too late to re-invent yourself!’ We all have so much life experience to draw on and the practice of yoga draws you in to yourself.” Gitam works at Byron Yoga Centre. Go to <a href="http://www.byronyoga.com">www.byronyoga.com</a> Written by Tamara Pitelen. Republished with permission of <a href="https://www.wyza.com.au/articles/health/exercise/how-yoga-changed-my-life.aspx">Wyza.com.au.</a>

Caring

The best exercise to help improve hip and pelvic stability

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. It's all in the hip - dancing, running, walking, climbing stairs. Our hips carry us throughout the day. Maintaining flexibility and stability are equally important for this area of the body and closely connected to happy knees and lower backs. Also important is strengthening - did you know that the simple practice of standing on one leg increases the weight bearing on the hip by two and a half times the body weight? This is what we'll be practicing in this video using a couple of different standing yoga balances holding on to a chair. Weight bearing is also an excellent practice for osteoporosis prevention. <div class="embed-responsive embed-responsive-16by9" style="text-align: center;"><iframe class="embed-responsive-item" src="https://www.youtube.com/embed/Mb5mFJLNNf0"></iframe></div>

Body

How to revive tired eyes with the help of yoga

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. Yoga isn’t just for stiff shoulders or sore joints – revive tired eyes and even improve your vision with eye yoga. If you spend a lot of time reading or working at a computer, you’ll be familiar with the feeling of tired eyes. Perhaps your vision has become blurrier or it takes you longer to adjust your focus. This video works on eye fatigue, mobility of the eyes and improving peripheral vision. Even if you don’t feel the need to exercise your eyes because there aren’t any immediate symptoms, consider using this self-care yoga practice as preventative. <iframe width="560" height="315" src="https://www.youtube.com/embed/Bk7FFe48MlY" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe>

Body

The easy way to strengthen the pelvic floor

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. The most common type of bladder control issue is that awful moment of exercise, coughing, sneezing, laughing or heavy lifting when we realise that things are not as strong as they once were. Pelvic floor disorders are surprisingly common after the age of 55. Affecting both men and women. By the age of 80, one in two will have experienced some form of bladder control or retention issues. This yoga practice is geared towards creating greater awareness of the pelvic floor as well as strengthening – imagine the pelvic floor as a round mini-trampoline made of firm muscle, able to move up and down. Much like our arm, leg or muscles, it can be consciously controlled and therefore strengthened with regular practice. <iframe width="560" height="315" src="https://www.youtube.com/embed/LLpbNrVInY8" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe>

Body

The simple way to improve bad posture

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. You've probably heard "Stand up straight!" a few times growing up. At this point in life we're all trying to avoid a dowager hump. Developing an awareness of posture is an important part of overall wellness. It can help with back ache, make more space for the lungs and even improve your mood. Take a few minutes to try this simple yoga practice with me. <iframe width="560" height="315" src="https://www.youtube.com/embed/JZBfw7pK1x0" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe> Follow Tracy on Facebook <a href="https://www.facebook.com/TracyChairYoga/">here</a>. Will you be trying out these tips for improved posture? Let us know in the comments below.

Body

Easy yoga moves to help loosen up achy joints

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. Gently mobilise stiff, achy joints with this sequence in which the joints of the body are rotated and moved systematically from the head to the toes. Yoga can help arthritis symptoms by relieving stiffness and alleviating the strain on your joints. With some types of arthritis (such as rheumatoid arthritis), joints tend to be stiffer in the morning. Waiting until later in the day allows your muscles and joints to loosen up. Only you can tell when yoga will feel the best for you. Pay attention to your body, and practice yoga at the time of day that feels most appropriate. <iframe width="560" height="315" src="https://www.youtube.com/embed/4435uTL7R5E" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe> Follow Tracy on Facebook <a href="https://www.facebook.com/TracyChairYoga/">here</a>.

Body

Gentle yoga moves to help ease neck and shoulder tension

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. This is a gentle yoga practice for improving neck, upper back and shoulder mobility and for relieving mental tension that sometimes causes shoulder discomfort. It should be practiced from a seated position. Move slowly with awareness. <iframe width="560" height="315" src="https://www.youtube.com/embed/N1i0OcG52Ro" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> Follow Tracy on Facebook <a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&fref=nf">here</a>.

Body

The easy 5-minute stretching routine you should do every day

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. This simple seated yoga practice is good daily stretch for every day – including a forward bend, side stretch, back bend, across body stretch, and twist. Everything you need to look after flexibility! <iframe width="560" height="315" src="https://www.youtube.com/embed/Mds5sda5n88" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> Follow Tracy on Facebook <a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&fref=nf" target="_blank">here</a>.

Body

Simple yoga moves to improve poor circulation

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. Get your circulation working quickly by using this practice for the whole body – or you can adapt it to use on the coldest parts. <iframe width="560" height="315" src="https://www.youtube.com/embed/JS0in--pcKc" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> Follow Tracy on Facebook <a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&fref=nf">here</a>.

Body

Easy yoga poses to improve circulation

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. Exercise can’t always totally cure the effects of poor circulation or divert you from the temptation of staying on the couch under a blanket when it’s cold outside! But if you follow these simple moves you’ll be able to get your circulation working quickly. Use this practice for the whole body or you can adapt it to use on the coldest parts. Follow Tracy on Facebook <a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&fref=nf" target="_blank">here</a>.

Body

Simple moves to improve mobility in your hips

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. “My body doesn’t like mornings” is something I hear all the time, mostly from my husband these days! It all starts with getting out of bed in the morning when hip joints feel tight and the general feeling is that ‘Old Father Time’ is catching up with him. How do these muscles become tight? The human body is essentially like soft plastic, it can be shaped based on the forces being applied to it. So your body adapts over time to what you do the most frequently and the one body position we all do is with great frequency is sit. What does my husband do? He sits at his desk eight hours a day hunched over a computer. In a nutshell, our overuse of the sitting posture shortens the muscles around the hip joint, turns off the otherwise powerful glutes (buttock muscles) and basically throws our hips and pelvis out of balance. Sitting also shortens the muscles that line the back of the thighs (hamstrings). The result is achy hips and lower back pain – hobbling to the bathroom in the mornings becomes the new norm. Looking after the hips joints will benefit daily life on every level, especially for activities such as gardening, golf, dance, tennis etc. Yoga is a great way to ward off the stiffness that most people begin to experience as they age. Don’t tell yourself, “I can’t do yoga because I’m already very stiff.” You have to start somewhere and it’s a long-term process. While your muscles are warm think about looking after the hips when you first get out of bed in the morning, before breakfast if possible. Any sort of arthritis in the body might mean this practice is more comfortable to do in the afternoons. Follow my demonstration of these easy practice to help your hip joint mobility. <iframe width="500" height="281" src="https://www.youtube.com/embed/WW3JLkBYbmA?feature=oembed" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> If you have had hip surgery recently, check with you doctor or physical therapist for any movement precautions. Follow Tracy on Facebook <a href="https://www.facebook.com/TracyChairYoga/" target="_blank">here</a>.

Body

Do this simple yoga move to relieve tired legs

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. The yoga posture 'Legs Up the Wall' has many great benefits for the body. While reversing the effects of gravity on legs and feet this posture enables stagnant fluids to move, fluids that may build up if you have low blood pressure or edema. Standing or sitting for long periods requires the circulation to work hard pumping blood from the legs back to the heart. Practising Legs Up the Wall allows gravity to assist with both the circulation of blood and the drainage of lymphatic fluid in the legs and feet. If you’re wondering where these fluids go as they drain, the lymph system is the bodies ‘rubbish collection’ system - it picks up toxins and stagnant fluids such as those that collect with edema and carries them away for elimination. <img width="498" height="425" src="https://oversixtydev.blob.core.windows.net/media/7818224/image__498x425.jpg" alt="Image_ (62)"/> Resting in 'Legs Up the Wall' is also good for relieving tried leg muscles and draining away tension. Use gravity to your advantage by allowing your body to fully relax in the posture for 10 to 15 minutes or you may like to start with a just few minutes. Although Legs Up the Wall is safe for most individuals, including those who have osteoporosis, it’s not suitable if you have glaucoma or for those taking medication for high blood pressure. Also if you have serious neck or spine issues talk to your doctor first. Three ways to get into Legs Up the Wall posture: <ol start="1"> <li>The first way is very simple - lay down on the bed with your head towards the foot of the bed, wiggle yourself as close as you can towards the bedhead. Lift your legs up on to the wall, try to get as close as you can to the wall. </li> <li>If you are able to get down on the floor - place a blanket (or a yoga mat) and a pillow on the floor beside a wall, make sure there is plenty of space around you. Sit down on the floor with your right hip touching the wall. In one movement, lift your legs up on to the wall as you lye down on your back making a sort of 90 degree angle with you body. </li> <li>Alternative using a chair - lie down on the floor on your back, lift up your legs and place the calf muscles up on to the base of a chair or the couch.</li> </ol> To come out of the posture draw your knees towards your chest, roll over on to one side and pause there for a minute or two checking on your blood pressure - is there any pounding between your ears? If so, stay here for a few more minutes. When you feel ready gently sit up, take a few deep breaths here before carefully coming up to standing. For more, follow Tracy on Facebook <a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&fref=nf" target="_blank">here</a>.

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Do this simple yoga move to relieve tired legs