Category: Yoga

Ann Grace Yoga, Chair Yoga, Yoga, Yoga for Everybody, Yoga for Seniors

Yoga for Stronger Bones

Ann

(This post originally published in 2019)

Yoga practiced on a regular basis could help strengthen your bones! Certain poses including Warrior II, Triangle, and Tree are considered weight-bearing exercise, often recommended along with a healthy diet for optimal bone health.

“Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”

-Dr. Loren Fishman, author of study “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss”

Recently, I’ve had several students approach me after yoga class to talk about their bones. “I just got the results from my most recent DEXA scan, and there’s been an improvement in my bone mineral density score in my spine!” says one 73-year old student who started practicing yoga consistently about two years ago in my classes. Another student, who just turned 70, reported a similar result on her latest scan. Both were kind enough to share their results with me, pictured below.

Student A’s DEXA results
Student B’s DEXA results

The DEXA or DXA scan is today’s established standard for measuring bone mineral density, and helps to estimate the density of your bones and your chance of breaking a bone. According to the National Osteoporosis Foundation, “a bone density test is the only test that can diagnose osteoporosis before a broken bone occurs.” If you’ve got osteopenia or osteoporosis, it’s reflected in the numbers.

In fact, more than 200 million people suffer from osteoporosis. Worldwide, 1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures in their lifetime.

We reach peak bone density by our late twenties, and then it’s maintained by a continuous process called remodeling, in which old bone is removed and new bone is created. The renewal of bone is responsible for bone strength throughout life. Certain factors like age, genetics, lack of exercise and poor diet can slow down bone renewal, and then our bones might thin to such a degree that we develop osteopenia or osteoporosis. Happily, there are lifestyle changes you can make to maintain and build bone density.

Bridge Pose (Setu bandhasana) stretches the spine

Of course we’d love to attribute the slight improvement in our yoga students’ bone mineral density scores to the practice of yoga. The only real change they’ve made has been adding a regular yoga practice, and neither of them are on medication. So just how effective is a regular yoga practice for building stronger bones?

According to one study, “there is qualitative evidence suggesting improved bone quality as a result of the practice of yoga.”

The study is pretty much the only one of its kind, and its revelations are being touted in Harvard Health and The New York Times. Researchers prescribed 12 yoga postures held for 30 seconds each, practiced on a daily basis by 221 participants. They measured bone density at the beginning and end of the study, and concluded that yoga “actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture.” You can find out more on Dr. Fishman’s site, Sciatica.org.

The 12 yoga poses included in the study:

Image from Dr. Fishman’s Study
  1. Tree (Vrksasana)
  2. Triangle (Uttitha Trikonasana)
  3. Warrior II (Virabhadrasana II
  4. Extended Side Angle (Parsvakonasana)
  5. Reverse Triangle (Parivrtta Trikonasana)
  6. Locust (Salabhasana)
  7. Bridge (Setu Bandhasana)
  8. Supine hand-to-foot I (Supta Padangusthasana I)
  9. Supine hand-to-foot II (Supta Padangusthasana II)
  10. Straight-legged twist (Marichyasana II)
  11. Bent-knee twist (Matsyendrasana)
  12. Corpse (Savasana)

We do most of these poses in our classes on a very regular basis, as they were covered extensively in our 250-hour teacher training certification. It’s been eye-opening to learn that not all yoga poses are good for someone with bone loss issues, and could actually increase risk for a vertebral fracture – as in poses with extreme spinal flexion (as in, forward folds.) Yoga should be practiced under the guidance of an experienced teacher who provides safe alternatives to classic poses, with an emphasis on healthy alignment.

A gentle modification of Extended Side Angle (Parsvakonasana)

I’m so excited for my students who have committed to a regular practice and seen some heartening benefits show up in the very fabric of their bones! They continue to do the work, and it’s wonderful to witness firsthand what could be part of a relatively low cost and low risk answer to maintaining strong healthy bones and avoiding broken ones. Yoga also comes with some pretty great “side effects,” such as better balance, improved posture and strength, and reduced levels of anxiety. Hope to see you and your beautiful bones on the mat soon!

For best bone health, Harvard Health recommends:

  • eating foods rich in calcium, such as low fat dairy products, sardines, salmon, green leafy vegetables and calcium-fortified foods and beverages.
  • getting more vitamin D from the sun or a supplement
  • doing weight-bearing exercise every day
  • not smoking
  • not drinking too much alcohol

Note: if you are under 30, building bone so that your peak bone density score is as good as it can be could help you tremendously later in life! All of the above recommendations apply to those who are still building bone density.

Resources:

Ann Grace Yoga, Breathing Exercises, Meditation, Relaxation, Yoga

Stay Balanced with Balancing Breath

Ann

I tend to get into my head a lot and forget to breathe, which in turn can lead to anxiety and overwhelm. Over time, if not attended to, this can develop into chronic stress!

One of my go-to self-care tools for managing my stress is taking 5 minutes to relax and breathe. As a yoga teacher, I’ve learned a lot of different breath techniques over the years, but the one I come back to again and again is Equal Parts Breath or Balancing Breath.

How to Practice Balanced Breathing / Sama Vrtti:

  1. Sit in a relaxed yet upright posture, or lie down with supports under the head and knees, if needed.
  2. Tune into the natural rhythm of your breath.
  3. Breathe into your belly – not forcefully, but focus on expanding the belly like a balloon on your inhalations.
  4. Breathe in to a count of 3 or 4 seconds, and breathe out to a count of 3 or 4 seconds. 
  5. Gradually lengthen to count to 5 or 6 seconds per inhale and exhale, if it is comfortable.
  6. Come back to your natural rhythm of breath if you need to at any time.

This simple breath exercise has been proven to improve heart rate variability, which is a measure of our resiliency to stress. Give it a try – when you’re sitting in the car, about to have a difficult conversation, when you first wake up or right before bed – your nervous system will thank you!

If you like my free videos, feel free to Buy Me a Coffee to show your support.

Ann Grace Yoga, Breathing Exercises, Women's Health, Yoga

Cool down with Śītalī Breath

Ann

Panting is the primary way for dogs to cool themselves off because they don’t sweat the way humans do. Instead, dogs cool down through their mouths using the evaporation of moisture from the mouth and tongue, and by exchanging the hot air of their lungs with cooler external air.

For us humans, Cooling Breath, or Śītalī (shee-tuh-lee) Prāṇāyāma, can help in much the same way. We can “drink the air” through a curled tongue to cool down!

Śītalī Breath cools the body, adds moisture to the system, and may reduce fatigue, bad breath, fevers, and high blood pressure. I use it for hot flashes.

How to Practice Śītalī / Śitakārī Breath:

  1. Close your eyes, take a few normal breaths, then open the mouth and form the lips into an “O.”
  2. Curl the tongue lengthwise and project it out of the mouth.
  3. Inhale deeply across the tongue and into the mouth as if drinking through a straw.
  4. Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand.
  5. Withdraw the tongue and close the mouth, exhaling completely through the nostrils. During each exhalation, you can also lightly touch the tip of the tongue to the roof of the mouth, inviting the tip of the tongue to send coolness toward the upper palate.
  6. Swallow now and then if the throat feels dry. 
  7. Continue this cycle until you feel refreshed.
  8. If you are unable to curl your tongue, try Śitakārī (shee-tuh-kah-ree) breath. Gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale through the teeth and exhale through the nose.

Besides building breath awareness, this practice is said to calm hunger and thirst! If you experience hot flashes or feel uncomfortably hot due to the weather, give it a try and let me know how it goes!

Ann Grace Yoga, Energy, Grounding, Yoga, Yoga for Everybody, Yoga Nidra

Balancing Your Energy Levels

Ann
When you're depleted, give yourself permission to rest for better immune system function.
Give yourself permission to rest for better immune system function.

🛑 Are you having a Red Light day? As we move into a busier season, it’s so easy to take on too much. Here are a few ideas for developing your energy awareness skills in order to build, balance, and restore your energy levels.

Ground Yourself

Start each day by grounding yourself so that your energy doesn’t dissipate as easily – simply bring awareness to your connection to the earth through the feet or seat. Move the feet and legs! Notice the whole body, the container of your energy.

Try Yoga for your feet as a grounding exercise each day.

Energy Check-In

Practice an “energy check in”- just sit and feel the pulse of energy moving in your body, your breath. Choose a number from 1-10 that represents your energy level. If numbers aren’t your thing, try the traffic light approach.🚦 Determine whether you’re having a red, yellow or green light kind of day – and make decisions based on that.

Notice and Document – What Depletes Your Energy? What Feeds It?

When do you typically have the most energy? Schedule activities accordingly. Begin to notice the activities, environments, and people that drain your reserves, and budget a counter activity that helps you fill up your energetic well. If it drains your energy – write it down! If it feeds your energy – write it down! I personally journal every day. It’s like leaving bread-crumbs for your future self to navigate life more gracefully, creating a Users Guide for your own body, mind and spirit.

Build Energy or Prana – Breath, Movement, Awareness

Prana mudra is a hand gesture used to build immunity and life force.

Build your prana or life force through breathing, movement like walking or yoga, mudras, and awareness practices. Remember, “where awareness goes, energy flows.” 

  • Inhale – feel the energy expand and rise.
  • Exhale – allow the energy to ground into the container of your body and the earth below.

Nourish – Food, Drink and Nature

  • Drink in some sunshine and fresh air.
  • Eat fresh nutritious foods high in prana – whole foods, fruits and veggies as close to their origin source as possible. Avoid frozen foods, and alcohol.
  • Drink plenty of water.
  • A cup of hot herbal tea goes a long way in my opinion. What’s your favorite?

Some old-fashioned things like fresh air and sunshine are hard to beat.

Laura Ingalls Wilder

Fill Up Your Well – Rest and Relax

Give yourself permission to rest, supporting better immune system function. Remember “all healing begins in rest.” You are being productive by allowing your body to rest!

Try nourishing practices like Body Scans and Loving kindness meditations, Yoga Nidra, and restorative yoga postures like Supported Bound Angle, pictured here.

Get Outside Support

Ask for help! Don’t be a hero and try to do it all. You don’t have to be perfect. Schedule a Private Yoga Wellness session with me to learn new ways of managing your energy in a supportive and therapeutic environment.

⬇️ Head over to my Insight Timer page for some guided support! ⬇️

Or visit me on YouTube to take exquisite care of yourself!

Like my free videos and recordings? ☕️ Buy me a coffee to say thank you!

Feel free to leave a comment and let me know what type of day you’re having – is it a red, yellow, or green light day? What activities, environments or people drain your energy? Which fill your well?

Thanks for reading! And please, take exquisite care of yourself.

Ann Grace Yoga, Breathing Exercises, Yoga, Yoga for Everybody

Hum Your Way to Health with Bee’s Breath

Ann

I discovered Bee’s Breath, or Bhramari Pranayama, many moons ago when it was offered as a tool to help reduce my anxiety. Back then, before I began a regular yoga and breathing practice, sometimes “taking a deep breath” or even focusing on the breath at all wasn’t helpful or made things worse. However, in the first few moments of trying Bee’s Breath, my unhelpful mental thought-loop was literally drowned out by the humming sound I was creating, and its vibration immediately grounded me in my body. I started to feel calm right away, and return to this practice again and again for these benefits.

Bhramari is the Sanskrit word for “bee,” so this meditative breath exercise is named for the humming sound produced: like that of a bee, droning in the garden. As we’re exhaling and creating the droning sound, we’re also lengthening our exhalations – which in turn activates the parasympathetic nervous system, the side in charge of “resting, digesting, and healing.”

But wait, there’s more! I recently learned that humming could also improve immunity, by releasing a beneficial gas called Nitric Oxide into the system (NO.) NO is a critical component in the eradication of viruses.

Here’s how it works:  Nasal NO levels increase dramatically during humming compared with normal quiet nasal exhalation. This effect is likely due to increased contribution of NO from the paranasal sinuses. Humming causes the air to oscillate, which in turn seems to increase the exchange of air between the sinuses and the nasal cavity.

However, to receive the full anti-viral and anti-bacterial benefits of NO, we need to inhale through the nose after the humming is finished, to draw the NO back into the respiratory tract via the bronchial passageways. Nitric Oxide is a free, naturally produced, anti-viral, anti-bacterial gas and can be made available at any time!

Bee’s Breath Potential Benefits

•      Calms and quiets the mind
•      Releases Nitric Oxide into the nasal passages, NO is naturally anti-viral and anti-microbial
•      Improves immunity
•      Increases lung capacity
•      Initiates the “Rest, Digest, and Heal Response,” lowering heart rate, blood pressure, and calming nervous system
•      May aid in loosening blockage from the sinuses

Bee’s Breath may also have a positive effect on tinnitus, bolster the health of the throat, and strengthen and improve the voice. Practicing for at least 5 minutes may help you achieve a more meditative state. Try it with me in the video below, and let me know how it goes.

How to Practice Bee’s Breath:

  1. Sit comfortably but upright, with a stable foundation to support you.
  2. You can rest one hand on the heart, another on the belly if you want to really feel the vibration of the hum.
  3. If it’s comfortable you could close your eyes, or gaze softly downwards.
  4. Gently close the lips, and try to keep the jaw relaxed throughout your practice.
  5. To begin, take a deep breath in through the nostrils.
  6. As you slowly exhale with the mouth closed, make a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee. Focus on making the sound soft, smooth, and steady.
  7. When you inhale, be sure to breathe in through the nose, thus distributing the beneficial NO throughout the respiratory system.
  8. Continue for as many repetitions as you like. After the final exhalation, allow your breath to return to normal and observe any effects from your practice.
  9. Maybe you can even feel the vibration continue after you’ve stopped humming!

Let me know how it goes by typing your comments below or on the YouTube video‘s comment section.

Resource Links:

•      Effects of Bhramari Pranayama on health – A systematic review
•      The Effect of Bhramari Pranayama (Bumblebee Breath) on Tinnitus
•      Humming Greatly Increases Nasal Nitric Oxide
•      Nitric oxide and redox mechanisms in the immune response

Ann Grace Yoga, Chair Yoga, Yoga, Yoga for Everybody

Chair Yoga is for Everyone

Ann

My very first yoga teaching job – fresh out of my 200-hour teacher training in 2015 – was to “adapt” vinyasa yoga for folks of varying mobility levels living in a senior assisted living facility. One of the most participatory students was my 97-year old grandmother Ellie, who had been really active all her life but had become confined to a wheelchair. I’ll never forget wondering how I would cue the breath to those who might not be able to hear – so I made a sign attached to a paddle: one side said “Breathe In;” the other said “Breathe Out.”

In chair yoga, we move the spine in all directions. We breathe a lot too.

The experience was so much fun, so rewarding, so challenging and so humbling, that I’ve taught Chair Yoga ever since. And I’ve learned so much from the diverse souls seeking and finding freedom in their bodies and minds through this practice. Because…if you have a body, you can do yoga.

If you can breathe, you can do yoga. Yoga is for everybody.

* Chair Yoga is “real” yoga.
* Chair Yoga moves the spine in all directions.
* Chair Yoga can improve your balance.
* Chair Yoga can provide a “good workout.”
* Chair Yoga includes all limbs of yoga!

Join me LIVE ON ZOOM – Tuesdays at 11am ET. Learn calming breathing practices, refreshing stretches, and specific yoga poses adapted for the chair, including some standing poses which are optional. Cap it off with a relaxation practice and tips for how to take your yoga practice into your everyday routine.

“Yoga is not about having a flexible body; it’s about having a flexible mind, and it’s accessible to all of us.” -Jivana Heyman, author of Accessible Yoga (an indispensable book!)

Ann Grace Yoga, Chakras, Grounding, Yoga, Yoga for Everybody

Getting Grounded

Ann

The human is a finely tuned instrument capable of receiving and transmitting an enormous variety of energies – but you need to plug it in! Grounding is like plugging yourself in to the Earth.

“As a lightning rod protects a building by sending excess voltages into the ground, grounding protects the body from becoming overloaded by the tensions of everyday life,” according to Anodea Judith in her book Wheels of Life: A User’s Guide to the Chakra System.

Makes sense to me! I use simple grounding exercises every day to help manage the stresses and challenges of daily living.

5 Take Away Tips to Stay Grounded

  1. Stick to a daily routine
  2. Practice setting healthy boundaries
  3. Sit or lie down and take 5 breaths, feeling your earthward connection
  4. Move your body, go out in nature
  5. Work with your feet – oil feet before bedtime

Grounding starts with your feet, which are your earthward antennae, the foundation of your balance and movement. Try these simple toe exercises to keep your toes in good shape!

Finally, a great way to ground is to actually lie down and do a Yoga Nidra, guided relaxation practice. I recorded this Yoga Nidra with Grounding in mind. Enjoy!

Yoga Nidra – Relax the body and free the mind with Yoga Nidra, the art of conscious relaxation. Today’s recording gently encourages grounded stability, and could be wonderfully healing for any root chakra imbalances.

How do you like to ground yourself?