Ageless Yoga with Annette Wertman

from AARP The Magazine. Real Possibilities.  November 2013. Healthy You.

Everyday Fitness: Yoga in Your 70s: Increase strength and boost brain health with these easy poses  by AMY PATUREL

“Thirty-five years ago, cardiologist Dean Ornish, M.D., made headlines with his claim that yoga and meditation, when combined with improvements in diet and exercise habits, could reverse heart disease. Since then, research into the health benefits of yoga, especially its effect on older adults, has exploded.

A few notable reasons to practice yoga in your 70s and beyond:

• Improves balance – yoga tones muscles and works on your pro-prioception – your sense of position in space.
• Sharpens your mind – unfortunately, as we age, our thought processes aren’t as sharp as they once were. Focusing on the breath and synchronizing it with movement helps keep the mind clear and engaged.
• Boosts mood – yoga’s combination of breathing, meditation and movement creates an overall sense of well-being. Yoga boosts levels of the brain chemical GABA, which helps calm nerves.

Yoga with Chair students –  Jewish Community Centre

What a difficult, challenging BUT thrilling event (Thesis Defense: Tuesday, December 3, 2013)

I can honestly say that I stayed calm and rose to the occasion because of all the SUPPORT I have received these past 3 years as a graduate student in the Department of Gerontology at Simon Fraser University.

Thank you to the 35 people who attended the defense and to all my friends, colleagues and family for their patience and their long lasting belief  in me.

“I thought of you just a few weeks ago as I listened to my mother tell me how a friend invited her to a yoga class about a year ago and though she felt awkward, decided to keep going once a week, partly to support the teacher who was experiencing financial hardship. So, at 81, she took her first yoga class and is loving it, saying she leaves feeling so good physically and so at peace mentally. And she has set a goal to do a headstand by the end of the year!”

Hi Annette,

I should be thanking you.  It was so fortunate that I came across you and now she’s taking the initiative to go out and do things on her own.  She made her own arrangements to get to your yoga class on Wednesday because I couldn’t drop her off.  That in itself is amazing.  I’m so glad she is getting out and socializing.

Thank you again.

 “There is magic to touch that is the very thing that draws many people to a yoga class in the first place. Through hands-on-assists we have the potential to convey information very clearly, directly, without words. Touch can accelerate progress. Touch can provide directional cues, help identify and release unconscious resistance or tightness, increase awareness and help diminish pain.”  …… from Yoga Assists by Sharon Gannon & David Life

Working with older adults and people with a variety of concerns, I add that TOUCH can bring comfort, support, caring, understanding and love.

       gentle massage during savasana

This class is growing steadily. Today 10 students showed up. How exciting!

Savasana - needed after a challenging Chair Yoga session

YOGA is at your door. You chant OM, the doorbell, and let Yoga in…..to your body, your mind and your soul.

OM

• can be described as a single unifying sound
• can represent all the combined sounds of the universe
• contains a soothing resonance that can be felt simultaneously by all who are present
• a sound shared by yoga practitioners the world over
• engages everyone present directly in acknowledging our shared time and space together
• can be our first conscious breathing in unison as a class
• is inclusive transcending linguistic and cultural differences – everyone and anyone can participate
• is often used as a ‘bookend’ to first open (rallying) and then to close (sealing) a yoga practice.
• OM
  

  chanting OM

It certainly is a challenge to sit quietly and find stillness within…..especially if there is an active, children’s day-care centre right outside the yoga room window!

But, many of the members of the Chair Yoga class are making progress and feeling good about it.  Not that we don’t like children or the wonderful sounds of them playing happily in the playground….it is just that it is hard enough to focus inward and concentrate on your own breathing….without this extra distraction!

So, when Eva said, “I did not hear the children,” during the meditation section of our Chair Yoga class, we all understood what she meant and how she felt….and we shared in her joy!

Breathe in and breathe on.

"I can do these moves, but....."

“I can do these moves, but…you need others……….you just don’t do them by yourself!”

Margaret, 92 years of age

Resident of the Windermere Care Home

Vancouver B.C.

Chair Yoga Class, August 1, 2013.

yoga bliss

This is getting addictive!

1. Beginning: Chair Asana

v  Find a tall seat at the edge of your chair

v  Feel your feet push onto the floor, keep them parallel

v  Knees over ankles

v  Lift your torso out of your hips, lengthening your spine

v  Sit in the middle of your sitz-bones

v  Feel your head lifting up, but chin slightly lowered

v  Relax your shoulders, but keep them back opening up your chest

 2. Breathing Meditation

v  Keep your eyes gently closed

v  Relax palms up, resting on your thighs

v  Inhale and exhale through your nose, deeply, fully, evenly, slowly and with awareness, focusing on the sound and feeling of breathing

v  With each inhale/exhale lightly touch your thumb to each finger

v  Do this for 10 breaths

 3. Cat/cow

v  Palms down, spread fingers on knees with straight arms

v  As you breathe in slowly, arch your back, look up, chin up, puff out your chest and feel your shoulder blades coming together down on your back, experience the sensation of expanding your rib cage up and out

v  As you slowly breath out, pull your belly button towards your spine, rounding your back and bringing your chin to your chest

v  Do this movement (asana) 3 to 5 times

 In between each movement sit tall and take 2 to 3 easy, cleansing breaths, inhaling through your nose and exhaling, with a loud relaxing sigh, out of your mouth.

Always be aware of keeping your shoulders relaxed, back and down, away from your ears.

 4. Side Stretch

v  Lift arms up and gently hold left wrist with right hand

v  Keep both sitz bones firmly on the chair seat

v  As you inhale push down with your feet and lengthen your spine

v  As you exhale, slowly lean to the right, feeling a gentle stretch on the left side of your upper body

v  Stay leaning to the left as you inhale and stretch a little more

v  As you exhale slowly move back to center

v  Do this 3 to 5 times

v  Repeat the movement to your left side, changing the hold on your wrist

5. Twist

v  Palms together at your heart, gently pressing fingertips and wrists together, elbows up with forearms parallel to the ground

v  Inhale to lengthen your spine, as you slowly exhale turn to the right, keeping your head in line with your hands

v  Inhale deeply in this twisted position, exhaling as you slowly turn back to center

v  Repeat this movement 3 to 5 times

v  Now repeat this twist to the left 3 to 5 times

 6. Core

v  Take a deep full breath in as you sit tall

v  Keep your arms relaxed on your thighs

v  Exhale and slowly lean back until your back touches the chair back

v  Stay leaning back as you inhale fully

v  Use your core muscles to help you sit up straight as you exhale

v  Repeat this movement 3 to 5 times

 7. Chair Sun-Salutation

v  As you inhale slowly lift your arms out to the side and up over your head

v  Look up as your palms touch (if this feels comfortable for your neck)

v  As you exhale slowly, fold forward with a flat back, stretching your arms, as you reach to touch an imaginary wall

v  Continue folding until your fingers reach the tops of your shoes (or the floor)

v  Inhale and look forward straightening your back

v  Exhale as you fold down relaxing your upper body onto your thighs

v  Shake your head gently from side to side, relaxing your neck and head

v  Inhale and slowly raise your self up, lifting your arms overhead, touching your palms together

v  Exhale as you bring your hands down to heart center

v  Sitting tall take a deep breath in, exhale as you bow your head to your heart in gratitude

 8. Closing: Savasana (conscious relaxation)

v  Wiggle into a comfortable stillness

v  Sit still

v  Focus your closed eyes on the area between your eyebrows

v  Observe your breath, letting your thoughts drift by

v  Breath easily and consciously, relaxing, for 3 to 5 minutes

v  Then turn your palms up and recite softly, 10 times, out loud, touching your thumb to each finger “May I Be Happy”

v  Bow your head to your heart and say “Namaste”

 Now…. get back to work!

yippeeeeeee outside again!

balancing in the sunshine

It doesn’t get any better than this now, does it?

Chair Pose in the sunshine on the sea-wall

Students in Chair Yoga Teacher Training watched a documentary titled,

‘The Remaining Light’.

Community, dignity, respect, support, belonging, compassion and kindness were concepts highlighted in this moving film.

As yoga teachers we build relationships with ‘the person’. The picture is much bigger than teaching asana.

Can we be a link in the chain of healthy aging? Can our attention to balance, flexibility, strength, compassion and acceptance help prevent or delay age-related concerns?

I truly believe that yoga can be ‘the fitness solution!’

Chair Yoga graduates “Enjoy the challenges and savour the rewards”.

finger massage relieves stiffness