Personal Training Outdoors - Lunges Category:F...

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I am thrilled! This morning, after I arrived at work I noticed I was walking with more ease than I have in years. That alone was very exciting. What is even more exciting is the increased low back/hip flexibility and ease in walking lasted throughout the entire day. That has not happened in years. I have also been able to stand up easily after prolonged periods of sitting. I went to the grocery store after work, carried around a grocery basket, and have cooked dinner – my low back still feels good! This is extreme motivation to continue and see how good can it get!

I did my normal routine this morning, but have not done anything extra – yet – except this afternoon one of my coworkers and I practiced a few lunges. It was serendipitous because as I was sharing my new joy in ease of movement and telling him about my 100 day yoga challenge – in particular about the psoas stretches I have been doing he said, “Do you mean these?” and proceeded to demonstate the exact same lunges I found online last night, the ones I posted about yesterday and decided I could easily fit a few in during the day at work. Well, there I was with my co worker showing me those great stretches at work. 🙂 You don’t have to look far for and answer, once you start to look.

My master always said, “The unknown is known to me.”

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Liver Lovers

Estonian Roerich Society

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I must admit that yesterday I did not meet my yoga challenge; I did not do an extra hour of yoga or walk 3 miles. I did do my regular yoga practice and walked at work. There is a lot of walking to do at work. 🙂

Today is –

Day Eight: Wednesday, May 11, 2011 – I taught two yoga and meditation classes today. For my yoga challenge I did this set twice: CLEANSING & PURIFYING THE LIVER and also The CREATIVITY Series.

I have done the Liver set a few times this week and it is already getting easier. My hips have been tight ever since my surgery in 1976. At first I thought the problem was related to the having worn a heavy, plaster body cast for 9 months. When the cast came off, my hips felt like they were tight from being in the cast. After years of earnest stretching I finally realized I had lost my natural lordosis and now my body would not be in alignment.

Consequently, psoas stretches are a challenge, but they make a world of difference in how I feel. I am looking forward to practicing these stretches. Some people believe the psoas can cause scoliosis for various reasons. Stretching the psoas with Flat back Syndrome can be a challenge. In the liver set, I can not do a proper seated on the heel lunge and I am not certain if I ever will be able to or not. But, I am practicing these modified lunges in-between attempts for the full lunge, Kapotasana II. My massage therapist taught me a variation of Kapotasana I, which is practiced while standing. I will have to take a series of photo to help explain it.

Weekly Log

Julia Hopson of Knit Wits, Penzance, Cornwall ...

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Today I drove a friend to the doctor’s office for medical procedures. I brought along a baby blanket that I am knitting for another friend’s ‘soon to be born’ baby grandson. The pattern is called Basket Weave Baby Blanket and someday I will post photos, but for now I am relying on links. I was able to finish it while I was there. I also had the great pleasure of looking through Knitting Art 150 Innovative Works from 18 Contemporary Artists by Karen Searle. YUM! I recommend this book if you are interested in the art knitting movement. Your inspiration will definitely be stoked! I took care of my daily yoga challenge before I left the house this morning …

Day Six: Monday, May 9, 2011 :


This set is said to help “compensate for our lack of simple walking, as well as work directly on the liver to cleanse and purify it.”

1. Sit in Easy Pose with the spine very straight. Inhale for 5 seconds. Exhale for 5 seconds. Hold the air out 15 seconds and pump your navel point up and out in rhythm (really pull it up high, and the push it out). Continue this breath pattern for 5 minutes. Relax.

2. Pavan Sodhan Kriya. Lie on the back with legs straight, ankles together. Inhale and raise legs to 60°, holding in position for 15 seconds. Exhale as you bring your knees to your chest. Hold the breath out for 15 seconds. Inhale and return legs to 60°, hold for 15 seconds. Exhale and lower legs back down to the floor, hold 15 seconds. FEEL GREAT! Do this 8 times. Relax for 5 minutes.

3. Sit on the right heel, with the left leg extended straight out behind. Let your eyes gaze up at the sky, head falling back. Your elbows must press at your sides, and your palms face forward. Long deep breathing, 5-1/2 minutes. Change sides for another 5-1/2 minutes.  I can not sit all the way up straight, due to my spinal fusion, but this posture does feel good and I should incorporate it into my regular practice.

4. Lie on back with feel 3 feet apart, arms at the sides, also approximately 3 feet apart. Keeping your arms and legs straight, raise them 2 feet from the floor. Deep powerful breathing. Hold until you shake. Relax.

5 Either sit on your heels, or in half-lotus, or full lotus. Lie flat on the back, arms at the sides, and relax in position with a long deep breath. After 3 minutes, gracefully stretch your legs out straight and relax. (I sat on the heels in Rock Pose. I have been practicing this posture daily for the past couple weeks. Somedays I can do it, other days I need to bolster my back with pillows. My flexibility changes day-to-day.)


This Week in DVDs

Beagle tan-white

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The Ultimate Stretch

Kundalini Yoga for Beginners & Beyond

Kundalini Yoga Warrior Workout

Note from Day Four: Last night I watched 2 movies on Netflix while I knitted. I paused to get up and let Ms. E Beagle in and out, or to get a drink several times during the evening. Normally after sitting that long, I look like I am decades older than I am, bent over, stiff, hard to walk. Last night I felt very inspired because I could stand up straight with ease and walk normally. It is amazing what a difference an hour of  yoga a day, for just several days can make! I am feeling very inspired and grateful.

Day Five: Mother’s Day – Sunday, May 8, 2011 – Kundalini Yoga for Beginners & Beyond
I did both sets on this DVD:
Set 1: Rise and Spine aka Basic Spinal Series
Set 2: The Five Tibetans
and also the Meditation for Deep Relaxation

I had an enjoyable day. Fabulous breakfast of Chai Rooibos Tea with Organic Soy milk and Daughter Lu’s Ultra Yummy Gluten Free Pistachio Cake. Lovie sent a very touching message. We picked up dinner from Jenni’s Noodle Bowl, which has both vegan and Gluten Free options and spent the afternoon at my folk’s house with the family.


quan yin

Four days ago I began a 100 Day Yoga Challenge to help me get my back into shape. I have had a consistent yoga practice for over 30 years, but this past year I had a frozen shoulder, so my yoga practice dwindled while all efforts were ‘shoulder’ oriented. I was diagnosed with Scoliosis in 1973, and subsequently had corrective surgery which included deformity correction, spinal fusion and the placement of Harrington rod instrumentation on September 14, 1976. I will be telling my story, but the focus of this blog will be 100 days of yoga to stretch, strengthen and revitalize my back. I have a yoga routine I use every morning which I will detail at a later date. I will be including some video journaling of my additional yoga and meditation practice for this challenge, as well. For now I am increasing my practice with the help of practicing along with yoga DVDs/sets.

Here is what I have used the past few days to support my endeavor:

Day One: Wednesday, May 4, 2011 – The Ultimate Stretch Workout

Day Two: Thursday, May 5, 2011 – The Ultimate Stretch Workout

Day Three: Friday, May 6, 2011 – Kundalini Yoga for Beginners & Beyond
I did both sets on this DVD:
Set 1: Rise and Spine
Set 2: The Five Tibetans
and also the Meditation for Deep Relaxation

Day Four: Saturday, May 7, 2011 – Charan Jap with the mantra HAR HARAY HARI WAHE GURU (2 miles)
Warrior Workout – the warm up, the series, the Meditation Har Har Har Har Gobinde

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