Movers and Ma Rollers

A grasp of fresh air

Image by Bindaas Madhavi via Flickr

I’ved miss a few days logging my progress in my 100 Day Yoga Challenge, and then I missed a few days of the Challenge all together! So, I am going to forget the more distant-recent past, and start with yesterday.

🙂

Tuesday, May 24, 2011 – I completed the entire Kundalini Yoga Ultimate Stretch Workout DVD, and wore a pedometer all day at work.

The institution I work for is hosting a fitness initiative  this month, encouraging folks to increase their walking. We’ve had the opportunity to join groups, by department, have been given pedometers, and are tracking our steps daily for four weeks. The idea is to double the distance you walk during the last two weeks.

I joined my department’s team, “The Movers and Rolllers” (I don’t know what that means!) and I must admit I thought this was an interesting activity – partly becasue I thought it kind of discourages folks from walking too much the first two weeks. This notion was reinforeced by my first day of wearing the pedometer.

By the way – It is a relatively cool digital pedometer which will convert my steps into miles, kilometers, and even calories burned. Yesterday, without doing any extra intentional walking, I walked 5.6 miles while at work. However, today I just walked 2.1 miles, so, I am kind of relieved. I don’t think I will be up all night long those last two weeks pacing the floors!

Wednesday, May 25, 2011 – I walked up 4 flights of stairs and back down again with a couple members of The Movers and Rollers. I did the “Pituitary Gland Series“, along with the Meditation for Perspective & Emotional Balance this morning and again tonight. I love this set. I think it is a perfect combination for helping my flatback.

Another technique I have been using is lying on top of two tennis balls which are tied inside a tube sock; this is similar to using a Ma Roller.

I place the device on a soft surface and lie down with one ball on either side of the spine. Then I place my feet flat on the surface I am on to help control the amount of pressure exerted onto the device. I don’t practice this on the floor because the floor is just too hard and produces too much pressure on my rod. This technique seems helpful with the constant state of spasm my paraspinal musculature is in.

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Weekly Log

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

Image via Wikipedia

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 :

• CLEANSING & PURIFYING THE LIVER • AS TAUGHT BY YOGI BHAJAN •  The Beads of Truth 1973 Issue 17

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.)

COPYRIGHT YOGI BHAJAN, 1973 NOTHING CONTAINED HEREIN IS PRESENTED AS MEDICAL ADVICE. THE BENEFITS ATTRIBUTED TO THE PRACTICE OF KUNDALINI YOGA COME FROM CENTURIES-OLD TRADITION.

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