Gail’s – Inhale Yoga Music List – Steve Ross – Maha Yoga

Updated 5/2013 – 10/2021 – added more songs to the Steve Ross Inhale Yoga Playlists.  Yoga with Gail

Steve Ross Inhale TV Yoga Music Playlists
Steve Ross Inhale TV Yoga Music Playlists

Wow, it has been 20 years now, since I’ve been re-introduced to yoga. Through my friend Tammy, who said, “Go check out this guy, Steve Ross on the Oxygen channel.  He has some really interesting yoga class with some great music.”  I did, and wow, super loved his class content, humor, music and sweet meditation at the end.  Back in the day, I videotaped his show on my little VHS tapes, as it was on at 5 am, sometimes 6 am in the morning!

I started to write down the music he used, and started buying my music from itunes, and putting them into playlists.  So soon after that, I became a yoga teacher, and I’d haul out a couple of times a year my Steve Ross Inhale Playlist.

My Original message on this…”
Looks like Inhale Yoga has been temporarily taken off the Oxygen channel.  Last time this happened, it took a year and a half for Oxygen to get all the music rights to get the program back on Oxygen.  And when that happened, it seemed to be that not all the Inhale Yoga programs came back on….only about two-thirds of the originals came back.  It is my understanding that there were 33 programs done back in 2000/2001/2002.

So I had been introduced to Steve Ross, of the Inhale Oxygen show back in the early 2000 by one of my friends.  I was thinking, oh, this is hard (for me)!  I really liked the music, and wanted to make my own music list from the music off of the show.  At one point in time, the song titles and artist’s names were listed at the bottom of the screen during the Inhale Show.  I taped the shows a lot at that time, and created my list of music from the show.

Steve Ross played guitar for Fleetwood Mac back in the day, and also for the Australian band, “Men at Work”.  Lots of good guitar licks in this music playlist.  If you know of others to add to this list, please post a comment!

Here is my Steve Ross Inhale Yoga Music List.

  1. Mustang Sally – Commitment
  2. Revolution  –  Kirk Franklin
  3. I’ll take you there – Staple Sisters
  4. Supersititions  –  Stevie Wonder
  5. Love and Happiness – Al Green
  6. I Wish – Stevie Wonder
  7. Ain’t Nobody  – Chaka Kahn
  8. I Believe  -Sounds of  Blackness
  9. Come Away with Me – Norah Jones
  10. Let the River Run  – Carly Simon
  11. Got to be Real  –  Cheryl Lynn
  12. Waking Dreams Meditation  -Yoga/Reiki Relaxation. 6:15 slow
  13. If I ever lose my faith –  Sting (Unplugged)
  14. If I ever lose my faith  – Sting slow
  15. Mercy, Mercy – Marvin Gaye
  16. Hoi Doi – Yulara slow
  17. Aliens soundtrack
  18. A Thousand Years  – Sting  slow
  19. Five for fighting superman –  Dave Mattews (fly song)
  20. Makambo  – Geoffrey Oryema  – (ending music) slow
  21. Creep – TLC  (funky slow warm up)
  22. Vise Versa Love – Barrington Levy (slow warm-up)
  23. Angel Love / Devotion  – Aeoliah Meditation (slow)
  24. Teacher – Barrington Levy (funky fast)
  25. Stomp – Kirk Franklin (funky fast)
  26. Watermark  – Enya (slow)
  27. Sing a Song – Take 6 (fast)
  28. 2/2 Music for Airports –  Brian Eno  (slow)
  29. Standing outside a broken phone booth with money in my hand – Primitive Radio
    Gods
  30. You’ve got the Best of My Love – Emotions
  31. Rock with You Mix – Brandy
  32. Fields of Gold  –  Sting
  33. If I could change the world  – Eric Clapton and with Baby Face
  34. Change the world – Eric Clapton
  35. My Fathers Eyes – Eric Clapton
  36. My Fathers Eyes  – Eric Clapton acoustic
  37. Shy Guy – Diane King (Reggie Mix )
  38. Fields of Gold –  Sting Acoustic
  39. Sexual Healing –  Marvin Gaye (Bolton maybe sings this on the show?)
  40. Let’s Stay together  – Al Green
  41. When the lights gone out –  Ziggy Marley
  42. FirstLight –  Brian Eno
  43. Ain’t to proud to beg – Temptations
  44. The vanishing breed – Robbie Robertson
  45. Happy Ever After – Julia Fordham (Added 2/2010)
  46. I’m Coming Out – Diana Ross
  47. Cantaloop (Flip Fantasia) by Us3 (Added 9/2011)
  48. Ghost Dance – Robbie Robertson – added by Gail 3/2012
  49. Tomorrow People – Countdown Singers – added by Gail 3/2012
  50. Tom’s Diner – added by Gail 3/2012
  51. Keep It Coming – B. B. King – added by Gail 3/2012
  52. Nothing ‘Bout Me – Sting – added by Gail 3/2012
  53. Stars All Seem To Weep – Beth Orton   5/2013
  54. She Pleases Me – Wailing Souls – added by Gail 5/2013
  55. Love is the Seventh Wave – Sting – added by Gail 5/2013
  56. Kothbiro – Ayub Ogada – Added by Gail 5/2013
  57. As I Lay Me Down – Sophie Hawkins – Added by Gail 10/2021
  58. I Got You – I Feel Good – James Brown – Added by Gail 10/2021
  59. Over My Head – Fleetwood Mac – Added by Gail 10/2021
  60. Coyote Dance – Robbie Robertson – Added by Gail 10/2021
  61. Sahtosh – David Off – Added by Gail 10/2021
  62. Save the Children – Marvin Gaye – Added by Gail 10/2021

Please post a comment if you’ve enjoyed having this list.  Thank you.
Thanks Y’all!   Gaileee 

Steve Ross PlayList A:

  1. Fields of Gold – Sting
  2. Mercy, Mercy Me – Marvin Gaye
  3. I Believe – Sounds of Blackness
  4. My Loving (Never, Never Gonna Get It) – En Vogue
  5. I Wish – Stevie Wonder
  6. Love and Happiness – Al Green
  7. Ain’t Nobody – Chaka Khan
  8. Let’s Stay Together – Al Green
  9. Vise Versy Love – Barrington Levy 
  10. A Thousand Years – Sting 
  11. Angel Love – Aeoliah 

 Steve Ross Playlist C
1. Keep It Coming – B B King
2. Cantaloop – Us3
3. Mustang Sally – Commitments
4. Teacher – Barrington Levy
5. Sing a Song – Take 6
6. Nothing ‘Bout me – Sting
7. Signed, Sealed, Delivered I’m Yours – S Wonder
8. You’ve Got the Best of My Love

Steve Ross Playlist D
1. Telephone Booth
2. Rock wit me
3. I feel good
4. Tom’s Diner
5. Stomp
6. You’ve Got the Best of My Love
7. My Lovin’ Never Gonna Get It
8. Teacher
9. Over My Head
10. Say a Little Prayer for You

Yoga Stretches for Back Pain Relief

Veterans Yoga Project – Gentle Yoga for Low Back Care with Gail

Enjoy this 45-minute video to assist in lessening your back pain with Gail Pickens-Barger, VYP Ambassador.

Gentle Yoga for Low Back Care with Veterans Yoga Project Yoga Teacher, Gail Pickens-Barger
Join Gail for this 45 minute yoga class. Great for beginners and those of us with back challenges.

Welcome friends! Join me for this 45 minute yoga class with Gail P-B. Geared for beginners and those of us with back challenges.

Just remember, you don’t have to be able to touch your toes, or bend like a pretzel to do yoga!

Thank you for joining me here on FB Live this past year. Next week, new schedule, new Online Virtual format for bringing yoga to you.

Please indicate in the comments below where you’re from & your military status and/or any military affiliations, or First Responder, Health Care Worker status

Ex: Active duty, Reserves, Veteran, Retired, Military. Spouse, Family Member, Civilian, etc.

Thank you for joining this yoga class and I hope you enjoy the class!🤗

Back PAIN info:

  • Back pain is the 2nd most sited reason people go to the doctor
  • Back pain has a high occurance in veterans for a number of reasons
  • And they are prescribed pills but it doesn’t really help.
  • Then comes fatigue, depression & quality of life goes down.
  • Yoga can actually help the back pain
  • 45% of veterans have military-connected disability
  • 8% of adults in the US have back pain at some part of their life &
  • 30% of people in the US in the next 3 months will have a short course of back pain

So this effects everyone.

This method of exericise
** reduces intensity of pain, depression, fatigue & medication use.
** pain interference with daily life. Quality of life & self-efficacy both went up with regular yoga practice.

#VYPfamily

@yogawithgaileee

#VeteranSupport

#YogaPractice

#NationalMentalHealthAwarenessMonth

#NationalMilitaryAppreciationMonth

#FreeYoga

#SETXYogaforVeterans

Yoga Stretches for easing Osteoporosis

Yoga Stretches for easing Osteoporosis or Osteopenia

First Twelve Yoga Poses and Second Twelve Yoga Poses for Osteopenia and Osteoporosis bone-building efforts.

Are you dynamically holding the postures to help build bone? 

Even in mountain yoga pose, which basically is standing, one can push their feet into the ground, then push the feet away,.  You’ll notice the sensation of your muscles being activated. 

When you have that great muscle activation, and stay in the pose for at least 30 seconds….that muscle contraction stimulates bone growth.  That is where your bone building begins.

osteoporosis _ Osteopenia Packing List
Love working with folks to help them back to having healthy bones!  Work with me to help you build back your bone density through the two sets of 12 yoga poses, that use the muscles that will stimulate bone growth!  Call Gail Pickens-Barger, 409-727-3177.  Please leave a voice message, if I am unable to answer your call.  I will return your message.  Thank you!

 

The second set of poses are to address the bone-building issues with the wrists, elbows, and shoulders.  Additionally giving additional weight bearing poses to complement the first set of yoga poses.
The second set of poses are to address the bone-building issues with the wrists, elbows, and shoulders.  Additionally giving additional weight bearing poses to complement the first set of yoga poses.

The second set of poses are to address the bone-building issues with the wrists, elbows, and shoulders.  Additionally giving additional weight bearing poses to complement the first set of yoga poses.

Dr. Loren Fishman has come up with a second set of poses to use for bone building.  Beginners versions of the poses, intermediate and classical versions of the poses.  Nice that you can mix and match depending on your body’s ability to do a pose.

Work with me – Gail Pickens-Barger, 409-727-3177, leave a voice message if I am unable to get to your phone call.   We can work together to get you started on your bone building journey!

Now there are a third set of yoga poses to address bone building in the upper body too!

Now a third series of yoga poses to ease osteopenia osteoporosis. Show the chair yoga versions of these poses. Work with me - Gail Pickens-Barger
Now a third series of yoga poses to ease osteopenia osteoporosis. Show the chair yoga versions of these poses. Work with me – Gail Pickens-Barger
Three yoga poses for easing osteoporosis/osteopenia. Bone building yoga with Gail
Three yoga poses for easing osteoporosis/osteopenia. Bone building yoga with Gail

Register for this #freeyoga class for back care.

Got your back! Register for this #freeyoga class on Zoom for easing back challenges.

https://tinyurl.com/TueYogaGail

NEXT CLASS IS Tuesday, October 26, 2021 – 6 PM Central Time on Zoom. Those that register will also get a playback private video link.

TinyURL.com/TueGailYoga

Sewing your own yoga gear, yoga mat bag, meditation pillow

Sewing your own yoga gear, yoga mat bag and meditation pillow

Here are some of the things I’ve used my Singer Featherweight 221 and my Pfaff Sewing Machine for yoga gear.

Using my Pfaff and Singer Featherweight Vintage sewing machines, I've made many items for my yoga practice.  Yoga mat bags, bolsters, zafu meditation cushions and eye pillows.  Yoga with Gail.
Using my Pfaff and Singer Featherweight Vintage sewing machines, I’ve made many items for my yoga practice. Yoga mat bags, bolsters, zafu meditation cushions and eye pillows. Yoga with Gail.

I used the tutorials listed on my site for making these #zafu #meditationpillows

Singer Featherweight 221 Sewing Machine - Yoga Gear & Props Sewing. Yoga with Gail
Singer Featherweight 221 Sewing Machine – Yoga Gear & Props Sewing. Yoga with Gail

#sewyogagear
#zafumeditation
#yogamatbag
#yogawithgail
#lovewhatido
#yogagear
#diyyogaprops

DIY Sewing your own yoga gear!

Yoga Mat Bag – sewing instructions

Yoga Mat Bag – Sewing instructions

Yoga Mat Bag Sewing Instructions.  Click and Read.  Yoga with Gail
Yoga Mat Bag Sewing Instructions. Click and Read. Yoga with Gail

Yoga Mat Bag How To DIY instructions.

You can’t sit and sew home decor projects all day long. Sometimes you need an exercise break … but not a break from style. We fell head-over-heels for Amy Butler’s Love fabric collection and knew it would be perfect for our yoga tote. We then calmly meditated on the easiest instructions with the most stylish details. The result guarantees good karma for all who tote this tote to class.

Our generously-sized bag will hold your mat, towel, flip flops and more. We recommend choosing a heavier weight fabric for the bag so it’s sturdier and wears well. Amy Butler’s Love collection has several home decor weights from which to choose. Your lining can be regular weight.

The Yoga Mat Bag Sewing Instructions.  Brought to you by Yoga with Gail
The Yoga Mat Bag Sewing Instructions. Brought to you by Yoga with Gail

Sewing Tools You Need

  • Any Sewing Machine

Fabric and Other Supplies

Fabric and other supplies needed for the Yoga Mat Bag Sewing Project.  Make your own yoga gear with Gail
Fabric and other supplies needed for the Yoga Mat Bag Sewing Project. Make your own yoga gear with Gail
  • 1 yard of 54″ wide fabric for bag: we used Amy Butler’s Love Sandlewood in Periwinkle – home decor weight
  • 1 yard 45″ wide coordinating fabric for lining: we used Amy Butler’s Love Sun Spots in Turquoise – fashion/quilting weight
  • 3 yards of 2″ wide cotton webbing for handles: we used an organic white cotton
  • 1 large (apx. 1″) wooden button
  • All-purpose thread in colors to match fabrics
  • See-through ruler
  • Fabric pencil
  • Iron and ironing board
  • Scissors or rotary cutter and mat
  • Straight pins

Getting Started

  1. From the fabric for your bag (Amy Butler’s Love Sandlewood in Periwinkle – home decor weight in our sample) cut two 33″ wide x 14″ high rectangles.
  2. From the fabric for your lining (Amy Butler’s Love Sun Spots in Turquoise in our sample) cut two 33″ wide x 14″ high rectangles.
  3. From the fabric for your lining, also cut one 4″ x 4″ square.
  4. Cut your cotton webbing into two 52″ lengths.

At Your Sewing Machine & Ironing Board

Attach handles

  1. To place the cotton webbing for the handles, first make four marks with your fabric pencil on each outside bag fabric 33″ x 14″ rectangle: 9″ in from each corner.
    Location of where to attach the handles for the Yoga Mat Bag Instructions.
    Location of where to attach the handles for the Yoga Mat Bag Instructions.
  2. Starting with one length of webbing and one fabric rectangle, position the end of the webbing flush with the bottom and aligned with the 9″ marks. Pin in place.
  3. Run straight up, make a 24″ loop to create the handle, then run the webbing back down the other side, lining up with your 9″ marks. Pin as you go.
  4. Repeat with other outside fabric rectangle and other length of webbing.
    Pinning and Attaching the Webbing for the  Yoga Mat Bag Sewing Instructions.
    Pinning and Attaching the Webbing for the Yoga Mat Bag Sewing Instructions.
  5. Top stitch webbing to fabric along both sides and across the bottom. Your stitching on all straps should end approximately 1″ from the top raw edge so you have room for a top seam allowance.
    Seam Allowance Instructions for the Yoga Mat Bag.
    Seam Allowance Instructions for the Yoga Mat Bag.
  6. To reinforce the top of each strap, again starting 1″ below the top raw edge of the bag, stitch a 1″ – 2″ square.
    Reinforce the webbed handles to the Yoga Mat Bag.  Yoga with Gail
    Reinforce the webbed handles to the Yoga Mat Bag. Yoga with Gail

Stitch bag pieces and lining pieces together

  1. Pin the two outside bag pieces right sides together, making sure the strapping matches up at the bottom and the handles are sandwiched in between the layers – out of the way of all seams.
  2. Using a ½” seam, stitch down both sides and across bottom of bag. Press seams open.
    Stitch the Bag pieces together. Yoga Mat Bag Instructions. Yoga with Gail
    Stitch the Bag pieces together. Yoga Mat Bag Instructions. Yoga with Gail
  3. Take your two 33″ x 14″ lining pieces and pin them right sides together.
  4. Using a ½” seam, stitch down both sides and across bottom of lining. Press seams open.

Create the gusset

  1. Press the main bag piece, so the bottom seam is very sharp.
  2. Open bag and fold in the opposite direction, matching the side seams. The bottom of the bag will naturally fold in on itself, creating two matching triangles. Very carefully align the side folds and the top points to ensure your gusset will be exactly even.
    Create the Gusset for the Yoga Mat Bag Sewing Instructions.  Yoga with Gail
    Create the Gusset for the Yoga Mat Bag Sewing Instructions. Yoga with Gail
  3. Measure approximately 2″ down from the top tip of the triangle and use your fabric pencil to draw a line straight across the folded fabric. Your line should be at a point that is approximately 5″ wide.
    Measuring 2 inches down - Yoga Mat Bag Instructions - Yoga with Gail
    Measuring 2 inches down – Yoga Mat Bag Instructions – Yoga with Gail
    Measuring and Marking - Yoga Mat Bag Instructions - Yoga with Gail
    Measuring and Marking – Yoga Mat Bag Instructions – Yoga with Gail
  4. Repeat on the opposite side. Check to make sure your two drawn lines are at the exact same place on both sides.
  5. Unfold and stitch across along on the 5″ drawn line on each side.
    Unfold and Stitch - Yoga Mat Bag Instructions - Yoga with Gail
    Unfold and Stitch – Yoga Mat Bag Instructions – Yoga with Gail
  6. Trim the top of each triangle ½” from the sewn line.
    Trim top of the Triangle - Yoga Mat Bag Instructions - Yoga with Gail
    Trim top of the Triangle – Yoga Mat Bag Instructions – Yoga with Gail
    Repeat steps 1 - 6.  Yoga Mat Bag Instructions - Yoga with Gail
    Repeat steps 1 – 6. Yoga Mat Bag Instructions – Yoga with Gail
  7. Repeat steps 1-6 to create the gusset in the lining.

Make the button loop

  1. Take the 4″ x 4″ square of lining fabric and fold it in half diagonally, right sides together.
  2. Stitch ½” away from fold. Folding and stitching on the diagonal will make your loop bias-cut, which will allow it to curve without wrinkling.
    Make the Button Loop - Yoga Mat Bag Instructions - Yoga with Gail
    Make the Button Loop – Yoga Mat Bag Instructions – Yoga with Gail
  3. Trim the seam allowance to ¼” and turn right side out, using a safety pin or loop turner. Press flat.
  4. Find the top center point of the side that will be the ‘back’ of your bag. Make a mark at this center point with your fabric pencil. Then, still using your fabric pencil, draw a short horizontal line along the ½” seam line.
  5. Fold your loop in half and pin it at the center point mark you just made in step 4. Adjust the loop so enough of it extends past the seam line for the button to pass through easily. Don’t guess. Test it with your actual button. Pin the loop in place.
    Attach the Button Loop - Yoga Mat Bag Instructions - Yoga with Gail
    Attach the Button Loop – Yoga Mat Bag Instructions – Yoga with Gail
  6. Stitch the loop down, running forward and backwards several times so your loop is secure and can stand up to lots of wear and tear. Trim away excess.

Finish the bag

  1. Finish the raw edge of both the main bag and the lining with pinking shears or a zig zag stitch. For more thoughts about finishing, read our tutorial: Finishing Raw Seams: Part One – Sewing Machine Finishes.
  2. Turn lining inside out. Keep the bag right side out.
  3. Place bag inside the lining so right sides of bag and lining are together. Pin around the top edge matching seams and centers and tucking straps down. Leave about 8″ open for turning.
    Attaching the liner to the bag - Yoga Mat Bag Instructions - Yoga with Gail
    Attaching the liner to the bag – Yoga Mat Bag Instructions – Yoga with Gail
  4. Stitch, using a ½” seam allowance, making sure not to catch the straps. Remember to leave about 8″ unstitched for turning.
  5. Turn right side out and press top edge flat. The edges of your 8″ opening should be folded in ½” to match your seam allowance.
  6. Top stitch around the entire top of tote. For a clean look, fold handles down and stitch BEHIND the handles not over the top of them.
    Top Stitch the Entire Top of Bag - Yoga Mat Bag Instructions - Yoga with Gail
    Top Stitch the Entire Top of Bag – Yoga Mat Bag Instructions – Yoga with Gail
  7. Hand sew the wooden button to the center of the front of the bag, opposite the loop.
    Hand Sew on the Button - Yoga Mat Bag Instructions - Yoga with Gail
    Hand Sew on the Button – Yoga Mat Bag Instructions – Yoga with Gail

Contributors 
Project Design: Alicia Thommas
Sample Creation: Jacqueline Smerek

Love this pattern.  Had to find it off of Archive.org to get the instructions!

Sew sew sew!!

Props and Gear for your Yoga practice . . .

Props and Gear for your Yoga practice.

Sewing your own yoga gear!  Yoga with Gail.  Love using my Singer Featherweight to make yoga gear!
Sewing your own yoga gear! Yoga with Gail. Love using my Singer Featherweight to make yoga gear!

Sew if you have any sewing ability, you can make these items for your Yoga practice.

  • A Yoga Bag by Amy Butler
    Yoga Mat Bag
  • A Lavender Eye Pillow by Amy Butler
    Lavender Eye Pillow
  • PDF of Sewing a Meditation Cushion Here are the instructions.
    • Zafu

      How to make a Zafu

    First, what is a zafu? It’s a cushion to sit on during sitting meditation.

    Do I need one? Nope.

    Having said that, here are some instructions which I borrowed from a wonderful web site called No Zendo. Unfortunately they are no longer online.

    The following information was originally published by the Zen Center of Los Angeles and was found in one of their fine books, entitled “To Forget the Self: An Illustrated Guide to Zen Meditation” by John Daishin Buksbazen. Unfortunately, this book is now out of print. It is gratefully presented here as a help for those getting started on their own.

    SUGGESTED FABRIC

    A sturdy material such as a cotton/polyester blend

    SUGGESTED FILLING

    Kapok fiber, although buckwheat hulls can be used for those who prefer a firmer seat

    BASIC PIECES

  • Length of cloth 59 inches long, 6 inches to 9 inches wide (depending on how high you would like your cushion to be).
  • Two circles of cloth, each with a diameter of 11 inches to 13 inches (depending on how large around you would like your cushion to be.)
  • STEP 1.
    Pleat the length of cloth. There should be fourteen 3/4 inch pleats, 3 inches apart. To pleat:
    a) Beginning 6-1 /2 inches from the left edge of the length, make three marks, 3/4 inch apart, thus marking out the first pleat:

    cushions1

    Three inches after the first set of pleat markings, make the second set, as indicated above. Continue doing this till you have 14 pleats. When you finish, the last pleat marking should be 3 inches from the right edge. (If you wish to have narrower pleats, of course, simply increase the number of pleats.)

    b) Next, iron the pleats and pin them. They should all be folded and ironed in toward the left-hand side. For each set of pleat markings, fold the third in toward the first as shown, and then pin as shown at below:

    cushions2

    STEP 2.
    Now, having completed the first step, take the right edge of the pleated strip cloth and pin it to the left end of the strip, 3-1/4 inches from the left edge:

    cushions3

    STEP 3.
    Mark each circle of cloth at four equidistant points. Turn pleated length of cloth inside out. Pin each circle to the pleated strip, one circle to the top edge and one to the bottom edge, at each of the four points:

    cushions4

    STEP 4.
    Next, ease (pin) all the pleats in to the circles, top and bottom. Sew the circles to the length of cloth:

    cushions5

    STEP 5.
    Turn inside out and stuff with kapok or buckwheat hulls (through opening in the side that the zafu will have) It’s best to use a lot of stuffing material. Kapok will slowly compress with use and buckwheat hulls eventually breakdown:

    That’s it!
    You could sew a zipper in the opening or simply sew it closed. Sewing a Meditation Cushion

    Instructables instructions on making your own meditation pillow.

  • A Meditation Bench, bench to sit on during kneeling meditation.  Site down, so I’ve included the instructions here:

Seiza – Meditation Bench from Wood

How to make a Seiza

Seiza1

First, what is a seiza? It is a bench to sit on during kneeling meditation.

Sitting_Seiza

Do I need one? Nope.

WHAT YOU NEED

  • A sheet of wood, ¾-inch (2 cm) thick, and approximately 20 by 20 inches (52 cm). Alternatively, you might use scraps of wood of various sizes, according to the actual sections required.
  • At least ten 1¼-inch (3 cm) countersink woodscrews
  • A hand saw for wood (a cross-cut hand saw, if available, or possibly an electric table saw/rip saw)
  • A drill (or powerdrill), a small drill bit for wood, and a countersink bit or a countersink tool
  • Wood glue
  • Two or more C-clamps
  • Sandpaper (and perhaps a disc-sander)

CHOOSING THE WOOD

Any strong, solid wood used for furniture will work. Be sure the wood doesn’t bend easily (you’ll be sitting on this), and that it wont split when screws are put into the narrow sides.

A solid, single piece of wood like pine or cedar will probably look better and be easier to work with — especially if you plan to varnish or stain the wood later. Avoid standard plywood and chipboard, which will probably bend, flake or disintegrate. Make sure your wood is flat and not warped. Solid scraps of wood that match the sizes needed could work fine as well; your seiza doesn’t need to be fancy, just functional.

CUTTING THE LENGTHS

You need to cut five pieces of wood, like this:

seiza2

MAKING THE LEGS

Ensuring symmetry

After cutting, the parts may be a little rough — one leg may not exactly match the other. Even wood bought from a shop may not have edges that are exactly straight.

To fix this, simply clamp the legs together and sand the edges until they all match. If you can, get a few of the sides to line up before starting; it will provide a good reference point. Try to clamp the sides together in an ‘average’ position, to minimize how much sanding is needed. Don’t worry about detail sanding right now, such as rounding corners for aesthetic purposes. Right now you just want things to line up.

Before long, you should have two identical legs.

THE FIRST LEG

Attach the reinforcement to the inside edge of the leg, in the center of the slanted edge. Like this:
Seiza3

Line up the edges of the two pieces as best you can. Measure the distance to both edges, so that the little piece is in the middle of the leg’s edge. Clamp the two pieces together using C-clamps. Place one at each side, along the flat edges (not the slanted edge) of the leg, so that they’re not in the way of your work. You need to small drill holes in the pieces. The holes shown here are bigger, for clarity.

Seiza4

Using a drill, bore two pilot holes for screws into both pieces of wood. Pilot holes guide the screws and prevent the wood from splitting. Use a drill bit around half the diameter of the woodscrews, or a little smaller. If the diameter is too large, the woodscrews won’t get a strong grip and the seiza could break easily.

After drilling the pilot holes, you to countersink them. Countersink screws have a triangular head with a flat top, designed to sit flush with the surface of the wood. Countersinking makes a similar triangular shape into the top of the pilot hole, to allow the woodscrew to be flush to the surface:

Seiza5

Once the pilot holes are drilled and countersinking is done, join the pieces together. Release the C-clamps, add a little glue between the pieces, re-clamp, and screw the pieces together. Be careful to put the screws in from the outside — from the larger leg, into the smaller reinforcement:

Make sure the screws are tight, wipe off any excess glue, and leave it to dry for a few minutes.

THE SECOND LEG

Be careful which side you attach the reinforcement to on the second leg. It needs to be the opposite of the first. Take the first piece, and place it with the slant coming down from the back to the front. Whichever side the reinforcement is on will be the inside. Take the other leg, and place it further over, across the inside edge, and then place the second reinforcement on the new leg’s inside edge:

Seiza6

Line up the pieces, clamp them together, drill and countersink the pilot holes, unclamp, glue, clamp again, and finally screw the pieces together. Remember to drill the holes and put the screws in from the outside edge, opposite the reinforcement, and when finished, allow some time for the glue to set before removing the clamps.

COMPLETING THE LEGS

When the legs are assembled, sand off the top slanted edge to make sure that the reinforcement and the leg edge are even. The seat should be flat against the legs to best distribute your weight evenly.

THE SEAT

Place the seat on top of the two legs, making sure the reinforcements are on the inside edge. Line everything up, so that the edges of the seat are tight against the edges of the legs.

You could move the legs in slightly to allow the seat to overhang the legs, creating a more interesting shape. This could make it more difficult to line up the seat screws, and you need to have enough space for your legs underneath the bench.

Clamp your seat down by placing the C-clamps around the seat and the reinforcement bars. If you have a limited number of clamps, place them diagonally opposite around the seat. Even two clamps will do, but four would be ideal.

Drill and countersink three pilot holes in each side of the seat. Two should go through the seat into each leg, and the other should be further in, so that it goes into the reinforcement. Measure all the distances carefully, so that the screws are centered and symmetrical on each side. Something like this:

Seiza7

It’s particularly important to countersink the holes properly, since they’re on the seat that you’re going to sit on. If they’re not deep enough, the screws will sit up and be rough. Once the holes are drilled, release the clamps and apply glue to the top of the legs. Re-clamp, and screw down. Leave the clamps for a while so the glue can dry.

Once the glue dries, you’re done!

Finishing

Finally, check once more that it sits well. Hopefully, you won’t have any major problems with one leg an inch lower than the other. If you notice a little rocking, it should be easy to fix by sanding the bottom surfaces to be even.

You can cover the screw holes completely with a product called ‘plastic wood.’ Or try just mixing some wood glue with sawdust you made earlier, place it into the recessed screw hole, and sanding it down when dry.

You have a few finishing options. You can stain it to match your other furniture, or make it look like a more interesting kind of wood perhaps — or you can varnish it to give it a professional, glossy finish that’s easy to clean.

A smooth well-sanded surface is important. You don’t want to sit on, or even carry a seat that’s rough. Splinters aren’t much fun! If you are planning to use a varnish, sanding will be an important first step. Sanding by hand is pretty simple — just keep going in a circular pattern, with very light pressure, until things feel smooth. Pay particular attention to corners and edges. It’s nice to get those smoothly curved — especially at the front where your legs will leave the seat.

Suggestions

The folks at the WildMind website suggest that seiza benches require more hand support than other meditation methods. You may want to use an extra pillow to support your hands more fully above your waist as you kneel. WildMind has lots of great guidance on posture, though — I’d suggest referring to that site, if you’re having difficulties.

About this guide

http://www.michiganbuddhist.com/seiza – original site is missing. Here is what I saved over the years.  Sewing a Meditation Cushion

I used some cotton material that I had around the house. I used this same concept, to cover a neck roll that I had so that I could also use this in restorative yoga poses.

Here’s another link for making a stuff sack, or a cover for your cylinder shaped bolster…

p.s. Update, a sewing pattern from Simplicity 3583 – Bolsters, Meditation cushion, neck roll, eye pillow, yoga strap.  Wait till Hobby Lobby or JoAnn’s have their sales and snatch this pattern!

Simplicity Sewing Pattern 3583 - Make your own yoga gear - Yoga with Gail
Simplicity Sewing Pattern 3583 – Make your own yoga gear – Yoga with Gail

Additional information on making your own Yoga Props! DIY Meditation Pillows.

Sew your own yoga accessories, mat wrap, mat bag, zafu meditation pillow, yoga bolsters and more.

You know Simplicity pattern company (which you can find at Hobby Lobby, JoAnns Fabrics and online) has come out with patterns for making bolsters, cushions, yoga mat bags and such, but there is a wealth of info out there on the web to help you make your own yoga props.

Using my Singer Featherweight to make a Zafu Meditation Yoga Cushion.  Yoga Mat, Bolsters and more!  Yoga with Gaileee
Using my Singer Featherweight to make a Zafu Meditation Yoga Cushion. Yoga Mat, Bolsters and more! Yoga with Gaileee

I made my yoga mat bag out of upholstery material.  I didn’t need to use any lining material because my upholstery fabric was very thick.

Yoga Mat Bag Tutorial, like a long tote bag.  I made this one.

The Yoga Mat Bag Sewing Instructions. Brought to you by Yoga with Gail
The Yoga Mat Bag Sewing Instructions. Brought to you by Yoga with Gail

Make those meditation pillows (zafu’s)

 

Some of the websites that listed how to make the seated meditation pillows are no longer on the web, so I’ve included the instructions onto this page. Here’s a little PDF I created based on these long ago lost internet instructions. Sewing a Meditation Cushion

Additional Meditation Pillow Instructions - Making the Pleats
Additional Meditation Pillow Instructions – Making the Pleats

 

Zafu Meditation Pillow Instructions
Zafu Meditation Pillow Instructions
Old original meditation zafu instructions
Old original meditation zafu instructions

 

Constructing a ZaButton Meditation Cushion
Constructing a ZaButton Meditation Cushion

How to Make a Zafu and Zabuton

Posted by Som on Monday, March 13, 2006

Whether you’re looking for some comfortable, casual seating or you want to make your meditation sessions more pleasant, a zafu and zabuton are wonderful things to have around the house. Zafu and zabuton are traditional Japanese cushions used for meditation; the zafu is a circular pillow with pleated sides, and the zabuton is pretty much just a large, flat pillow. You can order them online for $40+ each, but it’s cheaper and more satisfying to make your own at home.

Zafu with a Zabutton meditation cushion
Zafu with a Zabutton meditation cushion
Crossed Legged on the Meditation Zafu & Button
Crossed Legged on the Meditation Zafu & Button
Side view of sitting on the Zafu & Button.  Tilts pelvis forward making for easier seated position.
Side view of sitting on the Zafu & Button. Tilts pelvis forward making for easier seated position.

(I don’t have the best meditation posture, but you get the idea of how the cushions work. The zabuton is a little small for me, because this is one I made for a friend who’s shorter than I am.)

The zafu elevates and cushions the pelvis, and the zabuton cushions the knees and ankles. This position facilitates better posture, eases joint and back pain, and may help one achieve deeper longer meditation sessions. As long as you’re making one set, why not make two? Keep the extra set for guests, give it to a friend who meditates or has back problems, or donate it to your local Zen center or Buddhist temple.

About the materials: I chose to use a cotton/polyester blend for these because it’s cheap and easy to clean with a wet rag; these aren’t something you can just throw in the washing machine. When I’m more settled in my meditation practice, I’ll probably make another set out of some heavy silk, perhaps adding some colorful embroidery or sashiko stitching.

As for filler, I used organic pillow-grade buckwheat hulls for the zafu and plain ol’ polyester stuffing for the zabuton. Kapok would be a better choice for both, but it’s fairly expensive.

Click below for full instructions on how to make the zafu and zabuton.
Zafu
Materials:

  • Cotton/polyester blend fabric, 2 yards (note: 2 yards is enough for two zafu)
  • Pillow-grade buckwheat hulls, 5 lbs.
  • Zipper
  • Sewing thread
  • Sewing machine
  • Hand-sewing needle, pins, scissors
  • Iron, ironing board, and water spray bottle

Sewing a Meditation CushionSewing a Meditation Cushion. That’s what I started with, but I had to tweak it a little for my own use. I recommend downloading it even if you’re going to use my instructions, as the illustrations in the PDF are quite helpful.

Cut a strip of fabric 65″ x 7″ (there are a few extra inches in the length for fudging purposes.) Cut two circles 13″ in diameter – I used a 13″ round serving plate for my template, but you could also make from cardboard using a compass and a pencil.

Pleat the long strip of fabric: measure 4.5″ inches from one end and mark. Make two more marks 3/4″ from the first. Measuring from your center mark, repeat the process every 4″ until you have 14 pleats marked. Fold, iron, and pin the pleats (since the iron setting for polyester blends usually isn’t high enough for steam, use a water spray bottle for best results.)

On the end, you started pleating at, fold back the fabric 1/2″ and iron. Begin pinning the strip of fabric around one of the fabric circles. When you get to the end, you’ll have a few extra inches of fabric. Fold back and iron. Pin your zipper in place on the folded ends of the fabric, making sure to cut and secure the zipper at least 1″ away from the top and bottom of the fabric to allow room for sewing. Use the sewing machine and a zipper foot to sew the zipper in place; hand-stitch the remaining seam of the side strip width. Trim the extra fabric behind the zipper.

Using the sewing machine, stitch the side fabric strip to the first circle of fabric with a 3/8″ seam allowance. Then pin and sew to the second circle. Trim the extra thread, remove any remaining pins, and turn the pillow.
Stuff as much buckwheat hull as you can into the pillow. This is a little tricky, as buckwheat hulls are tiny and quite devious. Also, they really hurt under bare feet. Fill it as much as you can, shake it down, and fill some more. I used almost all of the 5 lbs. of buckwheat hulls I purchased. Once it’s full, try it out. You may find that you’d be more comfortable with more or less filling – hence the zipper. (And, I’ll admit, I’m terrible at blindstitching. The zipper is my way of cheating.)

If you want to make your circles a different diameter, here is how you calculate where to place your pleats and how long a strip of fabric you need: Multiply the diameter of your fabric circle by pi (3.14159.) This will give you the circumference; for a 13″ diameter, I got a 40.84″ circumference. Add 1″ for the zipper seams (=41.84″.) For 14 pleats, each 3/4″ and using 1 1/2″ of fabric, add 21″ (=62.84″.) Add a couple of inches for fudging purposes, so you’ll be sure not to run out of fabric and have to start all over again (=65″.)
To determine where to put your pleats, take the length of your fabric strip, minus the 1″ of seam allowance and 2″ or so for fudging allowance (in my case, 62″.) Divide by 15 (=4.13″.) Round off as best as you can (=4″.) Remember to add your 1/2″ seam allowance for the measurement before the first pleat (=4 1/2″.)

Zabuton
Materials:

  • Cotton/polyester blend fabric, 1 1/2 yards
  • Polyester, cotton, or kapok stuffing, ~2 lbs.
  • Sewing thread, machine, etc.

Cut two rectangles of fabric, 32 1/2″ x 27 1/2″ (if you’re over 6′ tall, add a few inches to both dimensions. You need it to be big enough to accommodate you when sitting cross legged with your knees comfortably cushioned on the zabuton.) Note: Cutting a straight line that long can be difficult. In order to make sure that my cuts are indeed straight, and that I end up with 90o angles, I use the pulled thread method for cutting straight lines in the fabric.

Pin the rectangles together and stitch around the edges with a 3/8″ seam allowance, leaving an opening about 4″ wide on one side for turning and stuffing. Make sure to backstitch at the corners and on both sides of the opening. If you like, you can stitch a small curve on the edges or add a rise, but it’s not necessary.
Turn and stuff. A word about polyester stuffing: it’s tempting to just grab wads of stuffing and jam it in there without a care in the world, but you’ll end up with a lumpy, unusable pillow. Take the time to do it right. Grab a handful of stuffing and pinch off little pieces. You can make a big pile of pinched stuffing and then stuff the pillow by the handful. You’ll use a lot less stuffing this way, and your zabuton will be nice and fluffy – not lumpy.

Once the zabuton is stuffed to your liking (I stuffed to about a 2″ rise,) stitch the opening shut. To keep the stuffing from shifting about too much, tuft the zabuton. I added four tufts, each about 8″ from the corners toward the center of the pillow. To tuft, take a sewing needle and an 18″ length of thread. Double your thread and pierce both layers of the pillow; pull the needle through, but leave a few inches of thread on top. Bring the needle back through both layers of pillow near the first stitch. Pull both ends of the thread tight and tie it off carefully. Clip the extra thread. And you’re done!

Other links for sewing up your yoga props

List of  Sewing Patterns for Yoga Clothing and Sewing  Yoga Gear

Sew your own Yoga Mat Bag Sewing Instructions 

Sewing your own yoga gear. My nice long yoga mat bag from upholstery material, plus yoga straps for the handles. Zafu Meditation seat cushions (pillows) made from denim. I've had the mediation pillows for year, they have held up nicely! Yoga with Gail. 409-727-3177
Sewing your own yoga gear. My nice long yoga mat bag from upholstery material, plus yoga straps for the handles. Zafu Meditation seat cushions (pillows) made from denim. I’ve had the mediation pillows for year, they have held up nicely! Yoga with Gail. 409-727-3177


Steve Ross of Maha Yoga (Inhale Yoga fame) now on Dr Oz.

Steve Ross Happy Yoga  TV Inhale Program
Steve Ross Happy Yoga TV Inhale Program

Steve Ross of Maha Yoga, formerly of the Oxygen Channel show Inhale, a bud of Dr Oz. Showing in 10 minute segments Basic, Energizing, Strength and Balance and Relaxation Yoga. Go Check it out on the Dr Oz Website!!!

Four different videos on Dr. Oz’s website to enjoy!
1. Basic Flow Yoga with Steve Ross from Maha Yoga.

2. Energizing Yoga with Steve Ross from Maha Yoga.

3. Strength and Balance Yoga with Steve Ross from Maha Yoga.

4. Relaxation Yoga with Steve Ross from Maha Yoga

My music playlist from when Steve Ross did the Oprah’s Oxygen TV Channel – Inhale – Enjoy the list!

Green Chair Yoga

Adaptive Chair Yoga.  Chair yoga is for anyone who has ever hesitated to try yoga because of the challenge of getting down onto the floor or doing standing poses.  Yoga with Gail
Adaptive Chair Yoga. Chair yoga is for anyone who has ever hesitated to try yoga because of the challenge of getting down onto the floor or doing standing poses. Yoga with Gail. Down Dog bending knees, then straightening, Pyramid/Warrior I Legs, Plank, Lunge, Up dog, Roll back to Down Dog, then Revolved Balanced Twist. Variety of yoga poses using the chair as yoga gear.

Green Chair Yoga with Gail. Adapting yoga poses to the chair, so that if you are unable to get up and off the floor, you can still do a great yoga practice. 

Chair Yoga in the park.  Green with benefits of regular yoga class, done seated or using the chair as a prop.
Chair Yoga in the park. Green with benefits of regular yoga class, done seated or using the chair as a prop.
Adaptive Chair Yoga. Chair yoga is for anyone who has ever hesitated to try yoga because of the challenge of getting down onto the floor or doing standing poses. Yoga with Gail
Adaptive Chair Yoga. Chair yoga is for anyone who has ever hesitated to try yoga because of the challenge of getting down onto the floor or doing standing poses. Yoga with Gail

Second Set of 12 yoga poses for osteoporosis, osteopenia.

Second Set of 12 yoga poses for osteoporosis, osteopenia.

Attended a training put on by Dr. Loren Fishman to speak about the second set of yoga poses for addressing the reduction of osteoporosis, osteopenia, or just keeping the bone health that you have.

Just a little reveal here….

Second Set of Osteoporosis yoga poses.
Second Set of Osteoporosis yoga poses.

Give me a call, if you wish to start on your journey of building your bone strength. Gail Pickens-Barger, 409-727-3177, Private Yoga Teacher
#12yogaposesvsosteoporosis
#buildbones
#yogabuildbones

The link to the peer reviewed study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/

117 Health Conditions Helped by Yoga

117 Health Conditions Helped by Yoga

Permission granted by Dr. Timothy McCall to share this pdf.

117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail
117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail

Here is the link to this PDF and the scientific studies supporting the health conditions helped by yoga.

117 Health Conditions Helped by Yoga.

I teach weekly gentle yoga for low back care classes for the Veterans Yoga Project. Book my class on Wednesdays to get some sweet relief of easing back pain.

Help relieve your back pain with these top 5 yoga poses

I’ve got a short list of the Top 5 things you can do – to ease back pain – It’s Yoga.

This is just a short list. Work with me to find your easing of back pain solution with a gentle yoga class for healthy back’s class! Gail Pickens-Barger, ERYT200, RYT500, NACYT, Get Fit Where You Sit Chair Yoga Fitness Instructor 409-727-3177

Contact Me to help you find a solution to easing your back pain. It’s Yoga! Gail Pickens-Barger 409-727-3177.

Sign up for a Free Yoga Class for Gentle Yoga for Low Back Care on Mindbody Online through the Veterans Yoga Project. It’s Free!

Wednesdays at 1 PM CST Time.

Teaching 20 years! Yoga with Gail

Teaching now 20 years! Yoga with Gail

20 years?

Where did the time go by?

I had retired from the IT department at DuPont, and continued to take computer classes at the University of Houston – Victoria, plus take all the PE classes at Victoria College.

I took the first offered yoga class at the university.

After my final exam in that class, which was a teach-back yoga class, along with my team, my yoga teacher told me that she liked my sequences and should become a yoga teacher.

The following month in my hometown at that time, YogaFit International Training Systems came to town and presented their Level 1 training. Soon afterwards I was teaching and taking additional training to get my 200 hours.

I was the first graduate of YogaFit’s 200-hour teacher training program (other than their trainers).

I remember one day, back in Victoria, I taught 5 classes in one day.

I soon racked up the teaching hours to get to the experienced level, then after moving to the Nederland/Port Neches, Texas area, took additional training from Lex Gillan at the Yoga Institute in Houston, to complete my 500-hour training.

I’ve enjoyed teaching for so many different places and studios and independently. Thank you.

  • Citizens HealthPlex
  • DeTar Healthcare System
  • GymX24 hour
  • Lotus Yoga Studio of Victoria
  • Victoria Ballet Theatre @ Debbe Busby School of Dance
  • Chandler Elementary School in Victoria, Texas
  • University of Houston-Victoria
  • National Multiple Sclerosis Society
  • Christus HWC
  • YMCA of Southeast Texas, Port Arthur Branch
  • Nederland High School in Nederland, Texas
  • Exygon Health and Fitness Club
  • Golden Triangle Yoga
  • Yoga Vibe TX
  • Yoga at Wesley UMC in Nederland, Texas
  • Friday Gentle Yoga at the Lakeside Best Years Center Beaumont Texas
  • 12NewsNow and more!
  • Now teaching online and in-person for the Veterans Yoga Project and No Longer Limited Duty

20 years of teaching yoga! Yoga with Gail Pickens-Barger

20 years! #yogawithgaileee

Blast from the Past. Seated Chair Yoga Fitness

Enjoy this 25 minute seated chair yoga fitness class. A blast from the past year! Enjoy.

Proud Mary, Crazy Love, El Diablo en Suelto, Say Hey, I Love You, Baliando, You’re The One That I want

Yoga Classes in Jefferson Mid-County, Texas. Nederland, Port Neches, Port Arthur, Tx.

SETX (Southeast Texas) Yoga for Veterans

Yoga in Nederland, Port Neches, Port Arthur, Tx. Jefferson Mid-County

Got your yoga classes and locations listed here!  My classes and schedule don’t fit everyone’s schedule, so I thought I’d list out all the yoga that I know of here in Mid-County. (Beaumont &  Orange listings at the end of this post.)  Fall 2021.

Tuesdays: every third Tuesday 6 PM CST Zoom yoga class – SETX Yoga for Veterans, families & friends.  

Wednesdays: 1 PM CST on Mindbody online, a Gentle Yoga for low back care class.  Great for beginners and those with back challenges. https://veteransyogaproject.org/vyp-classes

Fridays: 10:30 AM at Lakeside Best Years Senior Citizen Center.  Yoga. 60 minute class.  Free for Beaumont residents, come a bit early if you are not a member of the center, to register.  $4 fee for non-residents, and come a bit early to register.  Please wear a mask into the facility and into the yoga room.  Once you are stationed six feet apart, you have permission to take off your mask.

Other Yoga offerings in the Golden Triangle (Beaumont, Orange, Port Arthur, Nederland) area
Online Beginners Yoga 

Nederland, Texas

YogaKiddos1
Yoga Private lessons available
upon request
409-727-3177
yogawithgaileee@gmail.com
https://yogawithgaileee.com

Exygon Health and Fitness – Check COVID-19 Schedule
1001 Nederland Avenue, Ned. Tx
409-729-2592
Bring a yoga mat. $15 drop in fee, included with monthly membership.
http://exygon.com/

 

YMCA of Port Arthur – Check COVID_19 Schedule
6760 9th Avenue, Port Arthur, Tx 77642
409-962-6644
Yoga Tuesday/Thursday at 10:00 AM
Friday – 10:00 AM  – SilverSneakers YogaStretch
$15 drop-in fee, included with monthly membership
http://ymcasetx.org/health-well-being-fitness/

Individuals:

Gail Pickens-Barger – Private Yoga instruction in your home or place of business, 409-727-3177 or Contact Gail


Beginners Yoga for easing back pain

Beginners Yoga for easing back pain

Yoga Basics - Gentle Yoga Postures to ease back pain
Yoga Basics – Gentle Yoga Postures to ease back pain
Grab your

Yoga mat

Block or two rolled up hand towels

Strap or dog/cat leash or long bath towel

Blanket

Optional access to a wall or chair
Gentle postures for easing back pain.
The Veterans that I teach regularly on Wednesdays on the Mindbody app, through the Veterans Yoga Project had this to say about the Beginners Back Yoga class that I teach.

“My pain levels were at the top at level 10. After class, my pain levels were at a level 6, which is so much easier for me to handle. Thank you.”

Another Veteran shared this, “I came into the class at a level of 6. Near the end of the class, I could feel the easing of pain and I’d say I was at a level of 2. I will be repeating this class!”

Sign up for a Mindbody account, through the VYP portal at:

https://veteransyogaproject.org/vyp-classes

Then “Book” the Wednesday class at 1 PM CST to gain access to this gentle yoga class. #freeyoga

Grab your..

•Yoga mat•Block or two rolled up hand towels

•Strap or dog/cat leash or long bath towel

•Blanket

•Optional access to a wall or chair

Gentle postures for easing back pain. The Veterans that I teach regularly on Wednesdays on the Mindbody app, through the Veterans Yoga Project had this to say about the Beginners Back Yoga class that I teach.

•”My pain levels were at the top at level 10. After class, my pain levels were at a level 6, which is so much easier for me to handle. Thank you.”

•Another Veteran shared this, “I came into the class at a level of 6. Near the end of the class, I could feel the easing of pain and I’d say I was at a level of 2. I will be repeating this class!”

•Sign up for a Mindbody account, through the VYP portal at:

https://veteransyogaproject.org/vyp-classes

•Then “Book” the Wednesday class at 1 PM CST to gain access to this gentle yoga class. #freeyoga

Secret to easing back pain? Shhh, it’s yoga!

Secret to easing back pain? Shhh, it’s yoga!

Enjoy these yoga basic poses. In there are some yoga poses for easing back pain, building bones, lessening anxiety, bettering one’s balance and cultivating quality sleep. Curious? Contact Gail

 #yogawithgaileee #easebackpain #buildbones #betterbalance #lessenanxiety #qualitysleep #setxyogateacher #setxyogaforveterans #vypfamily

Yoga postures for easing back pain

Gentle Yoga for low back pain 45 minute classes hosted by the Veterans Yoga Project folks!

Hosted by the online streaming classes Facebook page, VYP Online Streaming Classes
Here is the class that I did for the Veterans Yoga Project for Healthy Backs Yoga Class

Thank you for joining this yoga class and I hope you enjoy the class!🤗

Remember, you don’t have to be able to touch your toes, or bend like a pretzel to do yoga!

Back PAIN info:

  • Back pain is the 2nd most sited reason people go to the doctor
  • Back pain has a high occurrence in veterans for a number of reasons
  • And they are prescribed pills but it doesn’t really help
  • Then comes fatigue, depression & quality of life goes down
  • Yoga can actually help the back pain
  • 45% of veterans have a military-connected disability
  • 8% of adults in the US have back pain at some part of their life
  • 30% of people in the US in the next 3 months will have a short course of back pain
    • So this affects everyone
    • This method of practices and yoga poses
    • Reduces the intensity of pain, depression, fatigue & medication use
    • Pain interference with daily life.
    • Quality of life & self-efficacy both went up with regular yoga practice
Ease back pain through gentle yoga through online practices offered by the Veterans Yoga Project Online Streaming classes Facebook/Zoom pages.
#VYPFamily, #VYPBootsOnTheGround, #VYPLightACandle and #NamasteMemorialDay

Since the formative years of the United States, more than one million American Soldiers have given and lost their lives protecting our freedoms and defending our nation’s liberties. Those Americans made the ultimate sacrifice. Veterans Yoga Project recognizes their sacrifice by annually gathering on Memorial Day to light candles in their honor.

We stand where they once stood.
We bow to them with gratitude.
We speak of their valor.
We live.

Gratefully,
All of us at Veterans Yoga Project

Gail Pickens-Barger, Veterans Yoga Project Ambassador

Gail’s Teaching Schedule for Fall 2021

Here’s my teaching schedule for Fall 2021

Monday 6:35 PM @ Wesley UMC $10 – Public Beginners Yoga Class – In-person or Online – after Labor Day
Tuesday 6:00 PM @Nederland/Beaumont/Bridge City – Free for Veterans & families
Wednesday 1 PM CST on MINDBODY Online. Sign up for a free account at least 1 hour prior, to book and verify your email the first time. Free – Gentle Yoga for Beginners and for Low Back Pain

Fridays 10:30 AM at Lakeside Best Years Senior Citizen Center
  • Monday 6:35 PM @ Wesley UMC $10 – Public Beginners Yoga Class – Starting back after Labor Day
  • Tuesday 6:00 PM @Wesley UMC/Clifton Museum in Beaumont/Bridge Point Fellowship church in Bridge City, Texas – Free for Veterans & families
  • Wednesday 1 PM CST on MINDBODY Online. Sign up for a free account at least 1 hour prior, to book and verify your email the first time. Free – Gentle Yoga for Beginners and for Low Back Pain
  • Fridays at LakeSide Best Years Senior Citizen Center – 10:30 AM
  • Private Yoga upon request.
  • Zoom Corporate Classes upon request.
Gentle Yoga for Low Back Care with Gail

WEDNESDAYS at 1 PM CST – Join VYP yoga teacher, Gail Pickens-Barger, for a 60 minute gentle yoga practice for easing back pain. Gail incorporates all five mind-body tools of VYP Mindful Resilience: Breathing, Meditation, Mindful Movement, Guided Rest, and Gratitude.

These tools help us breathe easy, focus clearly, move freely, rest deeply, and remember what is working in our lives. As a result, we become more resilient in the face of both ordinary and extraordinary challenges.

To help ease any regulars into classes, please invite them to
A) create a MindBodyOnline account with us,
B) visit the Classes page on our VYP website to see an integrated look at what we are offering online both daily and weekly, and/or
C) stayed tuned online with us through social media for announcements.

Here is the direct link for the VYP page resource with our classes:

https://veteransyogaproject.org/vyp-classes/

Weekly Back Care Yoga Class, #freeyoga on Mindbody through Veterans Yoga Project / vyp-classes

I bend, so I don’t break. Get moving!

I bend, so I don’t break. Get moving!

I bend so I don’t break.

I bend, so I don’t break. What about you?

So true. If you rest, you will tend to rust. When I taught yoga in Victoria Texas, I had 6 people come to my gentle yoga class that had fibromyalgia.

They told me they hurt if they don’t come, they hurt if they do come to yoga. But the hurt coming out of yoga was of a lot of body relief. They craved coming to class. I think that is because yoga not only works on the body, but the mind, and of easing of pain for some, and getting better sleep.

I think about that class that I had in V-town a lot because that was early on in my yoga career, and I just was a bit confused by their comments about different types of pain.

Now after teaching for over 20 years, it makes a lot of sense to me, as I am now inhabiting my body with levels of pain issues. Oh, if I don’t move, move move, it is big time hurt city. I still hurt, but pain levels between 7-9, now regularly sit between 1-3. That is significant to me.

What about you?

I invite you to come to my #freeyoga class held on #mindbody sponsored by the Veterans Yoga Project I’ve got the link below. Be sure to sign up at least an hour maybe two before your first class, so that you get the verification email in time to do class. You’ll get an email link to come into the class 30 minutes prior.

Gentle Yoga for Low Back Pain is what I teach. 60 minutes beginner-level class.

Yeah, you don’t have to bend like a pretzel or touch your toes to get massive health benefits from a regular yoga practice.

Comments? Complaints? Questions? Complements? I want to know!

Here’s the link https://veteransyogaproject.org/vyp-classes/

Summer Break – What is coming up?

Summer Break – what is coming up?

Summer break – Go ahead and catch classes on Youtube with YogawithGaileee and the Veterans Yoga Project

Links: Youtube with YogawithGaileee

Links: Youtube with Veterans Yoga Project

Links: Videos tab on VYP Online Streaming Classes Facebook Page

Other articles to check out:

Need a breathing, mindful movement, meditation, guided rest or gratitude practice? Gotcha covered!

Need a breathing, mindful movement, meditation, guided rest or gratitude practice? Gotcha covered!

Yoga sleep method to ease you into better sleep

Additionally if you go to:

Free yoga for Veterans in Nederland, Texas

Free one hour long yoga class for Veterans in Nederland, Texas. Tuesday, June 15, 2021 at 6 to 7 PM.

SETX Yoga for Veterans
June 15, 2021
6:00 – 7:00 pm
Held at Wesley United Methodist Church
3515 Helena Avenue
Nederland, Texas 77627

Yoga for Veterans, being held in Nederland, Texas at Wesley UMC, 3515 Helena Avenue, Nederland, Texas. Here is Nederland’s monument to our local Veterans! Tuesday, June 15, 2021 at 6 to 7 pm. Free.

Held in the church’s Foyer area, which is in the sanctuary building.

The sanctuary building is closest to the street.

SETX Yoga for Veterans.

This initial set of classes is geared for beginners.

You don’t have to touch your toes or bend like a pretzel to do yoga!

Free Class.

This class will be held throughout SETX. Wesley UMC, Clifton Steamboat Museum of Beaumont, Texas and Bridgepoint Fellowship of Bridge City, Texas.

It will be a mat yoga class with access to using chairs in the varied yoga postures.

Many veterans and active duty service members will notice a lessening of stress and easing of pain when they participate in a regular yoga class.

SETX Yoga for Veterans is sponsored by No Longer Limited Duty and the Veterans Yoga Project.

Gail Pickens-Barger, is the local ambassador yoga teacher for the Veterans Yoga Project (VYP).

Gail Pickens-Barger, Yoga for Veterans Ambassador
Gail Pickens-Barger, Yoga for Veterans Ambassador Here in Big Bend National Park doing tree pose!

Here is Gail’s bio on the Veterans Yoga Project site == > She has been teaching classes for the past year online on both Facebook Live and on youtube for the VYP during our world’s health crisis.

In teaching for the VYP, they use 5 tools to assist the Veteran.
* Breathing
* Mindful Movement
* Meditation
* Guided Rest
* Gratitude Practice

This is Gail’s 20th year to teach yoga after retiring from the IT field at DuPont/Conoco company.

This class is free for Veterans and active military.

Summer Yoga in Nederland Texas

Summer Yoga Series in Nederland Texas – Great for Beginners and those of us with back challenges.

Next class June 14th at 6:25 PM through July 12th, 2021. Mondays 6:25 PM. Come a bit early if first time to register. Please bring your own yoga mat at this time. Long beach towel, water, and optional bug spray is also suggested! Call Gail 409 727-3177 on any additional questions.

Next class June 14th at 6:25 PM through July 12th, 2021. Mondays 6:25 PM. Come a bit early if first time to register. Please bring your own yoga mat at this time. Long beach towel, water, and optional bug spray is also suggested! Call Gail 409 727-3177 on any additional questions.

Bring a yoga mat, beach towel (or large towel), water, and if needed bug spray!
$10, yoga mat, beach towel, water and come on Monday, June 7 through July 12 starting at 6:25 PM in the prayer garden. IF there is rain, or squishy ground, we move it to the church gym.

Summer Yoga Series

Bring:

  • Yoga Mat
  • Beach Towel
  • Water

Dates/Times:

  • June 7th – July 12th – Mondays
  • 6:25 PM
  • $10

Questions? Complaints? Comments? Complements? Let me know
Gail Pickens-Barger, 409-727-3177. Leave a message, as this is my house phone.

Outdoor Yoga

Ever wanted to try outdoor yoga?

I will be teaching two outdoor yoga classes to benefit the Veterans Yoga Project on Monday, May 17 & May 24, 2021. Starting at 6:30 PM in the breezy prayer garden at Wesley UMC in Nederland, Texas

I recently did a short little video of even in 90 degree weather, how nice it is to do yoga once the sun has started to set, but still great light outdoors!

You Ready? Outdoor Yoga in Nederland, Texas. 3515 Helena Avenue, Nederland, Texas at Wesley UMC. Suggested donation to benefit the Veterans Yoga Project, $10, $15, $20, $25, $30. Thank you
Nice butterfly garden to visit too!
Call Gail for more details!

6:30 PM. Bring a yoga mat, bottle of water, long beach towel, and a strap, or dog leash, tie for your yoga gear.

You can write a check out to Veterans Yoga Project, send a paypal transfer, or use this link for a donation

Donation Link == https://veteransyogaproject.z2systems.com/donation.jsp?campaign=65&

Paypal transfer amounts

Thank you!

The donations you make go toward our Light a Candle Memorial Day effort for the Veterans Yoga Project.

Since the formative years of the United States, more than one million American Soldiers have given and lost their lives protecting our freedoms and defending our nation’s liberties. Those Americans made the ultimate sacrifice. Veterans Yoga Project recognizes their sacrifice by annually gathering on Memorial Day to light candles in their honor.

We stand where they once stood.
We bow to them with gratitude.
We speak of their valor.
We live.

We invite you to join with us in honoring our fallen.

Any generous gifts made in honor of Light A Candle will go directly to our efforts to aid in the recovery and resilience of our nation’s veterans, military, caregivers, families, and communities. In doing so, we will light a candle on behalf of your dedication.

Without your support, we could not do what we do.

Donation Link == https://veteransyogaproject.z2systems.com/donation.jsp?campaign=65&

Should you choose not to donate this Memorial Day, we still invite you to join us in honoring and remembering our fallen by lighting a candle and sharing in our candlelit meditation vigil via livestream at 3pm your local time. Livestream link –

6th Annual Light a Candle Memorial Day

On May 31st, please join us in keeping candles burning bright in remembrance and keeping alive the unbreakable stories, valor, and memory of the veterans who lost their lives as a final act of service.

Gratefully,
All of us at Veterans Yoga Project

Gail Pickens-Barger, Veterans Yoga Project Ambassador

Once again, here’s your donation link!
https://veteransyogaproject.z2systems.com/donation.jsp?campaign=65&

Yoga in the Prayer Garden – Nederland Texas

In-person yoga classes. To be held in the Prayer Garden at Wesley UMC, 3515 Helena Avenue, Nederland, Texas. May 17 & 24, 2021

You don’t have to bend like a pretzel to do yoga. In-person classes in Wesley UMC’s prayer garden. Monday, May 17 & 24, 2021. 6:30 PM. paypal.me/yogawithgail/15
Online Yoga with Gail Pickens-Barger, in Nederland, Texas. You don’t have to bend like a pretzel to do yoga! Gentle yoga for low back care class! https://paypal.me/yogawithgail/15

Yoga helps with back pain

See what a Veteran has to say about the Yoga for Low Back Pain class that I teach!

One of the Veterans that regularly takes my Yoga for Low Back Pain class on the Veteran’s Yoga Project had this to say about this class that I teach.

Gail talking.
“Hey Don, welcome back! Hope this helped you! Let me know!”
Don – Veteran
“Yes it always helps! I’m similar to you: chronic back pain for 20-30 years, and since I started doing yoga in Tucson and more recently on-line, my back is much better. Not completely gone, but a heck of a lot better!”

Doesn’t get much better than that!

$10 pays me a bit, pays the Back Pack Food Ministry a bit too!

Even I, a yoga teacher struggled with back pain.
Turns out, some of the yoga poses I was doing was contributing to my back pain.

My pain levels were between a 6 – 9. I had to use a cane, and walker at some point.

I investigated in Yoga Vista’s online training for Gentle Yoga for Low Back Care.

I am a convert now. My pain levels are now anywhere’s between a 0 and level 3. For me that is significant.

So this is my niche. I teach Gentle Yoga for Low Back Care. Great for beginners, those new to yoga, and those of us with back challenges.

The yoga class is on Monday at 6 PM CST (think Texas). My hope for you is to feel better.

You might get some other benefits too! Better balance, higher quality sleep, increased flexibility & strength, building bones, better joint mobility, you might even lose weight with a regular practice.

Join me for next week’s class. IF my class time does not match with your schedule a private yoga session, or getting a weekly video for you to do in the privacy of your home might be better for you.

How to start? Pay me $10 through Paypal.
Then you’ll get the registration link for Zoom (or the video 1-2 days later).

Call me for your questions. 409-727-3177.

Gentle Yoga for Low Back Care Class with Gail – 1 hour long on Mondays – $10.

Teaching Online Yoga on Mondays

Mondays 6 PM Texas Time (Central Time) $10 Zoom Online Yoga or weekly video class!

Join me for this beginners yoga class to help ease pain, lessen stress, increase strength, gain flexibility, lose weight, better balance, build bones and more!
Monday Yoga for Easing Back Pain with Gentle Beginners Yoga with Gail
Monday Yoga for Easing Back Pain with Gentle Beginners Yoga with Gail

Starts back up May 17th & 24th!

Payment link for the class, then you’ll get the registration Zoom Link

==> https://paypal.me/Yogawithgail/10

Interesting Study: New Study Adds Growing Evidence that Yoga and Meditation Can Reduce Chronic Pain. I can attest to that study, as it has helped me with my chronic back pain!

https://www.yogauonline.com/yoga-research/new-study-adds-growing-evidence-yoga-and-meditation-can-reduce-chronic-pain

The study echoes previous findings on the benefits of yoga and meditation for chronic pain published in 2016 in the prestigious Journal of the American Medical Association.

“The bottom line is that patients are seeking new ways to cope with chronic pain and effective non-pharmaceutical treatments are available,” says Dr. Marske. “Our findings show meditation and yoga can be a viable option for people seeking relief from chronic pain.”

https://www.sciencedaily.com/releases/2020/10/201001133227.htm

Ease back pain with gentle online yoga class with Gail
This just in. Yoga Eases Moderate to Severe Chronic Low Back Pain - Yoga with Gail
This just in. Yoga Eases Moderate to Severe Chronic Low Back Pain – Yoga with Gail

The effectiveness of yoga for chronic low back pain

Why yoga for chronic Low Back Pain? cLBP

Weekly online classes with Gail, to reduce your chronic low back pain.
  • Educational book self help book
  • Exercise / PT
  • Yoga
  • All three reduced chronic low back pain.

All three reduced chronic low back pain.

At the 12 week mark, the yoga reduced cLBP the most according to several scientific studies.

But…

The additional benefits of yoga included:

  • Less pain
  • Better sleep quality
  • Less stress and more

The studies found that there wasn’t much additional pain reduction based on taking one VS two classes a week. Clients also had a home practice.

The cost effectiveness in doing yoga vs PT/Exercise/Book was that the yoga participants only lost 2 days of work due to their cLBP versus doing the usual therapies for low back pain, they lost 43 days of work.

Typically, when you go to the PT or Exercise or read from a self care book,
each one has their way of helping with pain. Yoga adds meditation and breathing which is linked to perceived less pain, better sleep, less stress and more.

Yoga Alliance Youtube Video Bringing Scientific Research to Life: Back Pain and the video Scientfic Research on Yoga & Back Pain

Link == https://youtu.be/cSBykNj71vs

For more on Musculoskeletal Conditions:

Link == https://www.yogaalliance.org/About_Yoga/Scientific_Research_on_Yoga/Disease_and_Disorders/Musculoskeletal_Conditions

I teach a weekly 45 minute free yoga class for the Veterans Yoga Project Online Streaming Classes Facebook page. Live on facebook. I will typically add it to my youtube videos. If you’d like to practice with me use either the video or the facebook live video. Yogawithgaileee Youtube channel

Work with Me

Teaching Schedule

Here’s my YogaWithGaileee Youtube Channel. Please subscribe to get my weekly videos!

Here’s the link to the facebook page, where I teach live on :

VYP Online Streaming Classes Facebook Page on Thursdays at 11 AM CST.

Inspirational Quotes

Inspirational Quotes

May you be happy.
May you be peaceful.
May you be free from suffering.

May no harm come to you.
May no problems come to you.
May you always meet with success.

May you have the wisdom, courage and understanding to meet and overcome the inevitable difficulties in life.
Art is so immersive and inspirational. Check out the new museum in Houston, Texas
There is no past.
Come back to this moment.
Right Here Right Now
b r e a t h e
Meditate on what is
Just be present
Gail’s Photography – Yoga with Gail social media specialist

Today you are completely,
100%, indefatigably (look it up)
focussed on your breath. Imagine the feeling . . . by the seashore, in the woods, on a mountaintop breathing in the crystal clear air.
Delighting in a long slow breathe,
“drinking in” the Divine
all day long . . .

while enjoying the scenery (your life). I am now breathing fully and freely.
I am now breathing fully and freely.
I am now breathing fully and freely.
#fb #inspirationalquotes #justbreathe #lovewhatido #yogawithgaileee #yogawithgail 
Sharpening the Saw – Habit #7 – Daily Reflections of Highly Effective Teens – Sean Covey – 7 habits of highly effective teens. Photography by Gail P-B.
Be Present with Every Person You Meet Today.

Veterans Yoga Project Live Yoga Classes

Veterans Yoga Project Live Yoga Classes -Thursdays at 11 AM Central Time, 12 Noon ET and 9 AM PT – Gentle Yoga for Low Back Pain Class.

Streaming Live Online Yoga Classes for Veterans
Streaming Live Online Yoga Classes for Veterans on Veterans Yoga Project Facebook Page

Here’s the latest yoga practice that I’ve done for Gentle Yoga effort over on Facebook Live at #VYPonlinestreamingclasses.

Gentle Yoga for Low Back Care – a Healthy Backs Class for easing back pain. Yoga Teacher, Gail Pickens-Barger, Yoga Vista Low Back Care Specialist. Teaching for the online effort for Veterans Yoga Project.

Five tools for Veterans. Breathing, Mindful Movement, Meditation, Guided Rest & Relaxation and a Gratitude Practice

Yoga with Gail Pickens-Barger, Adaptive Yoga Teacher

#YogaForVeterans
Yoga for Veterans – from the Veterans Yoga Project folks!

PTSD Infographic. Yoga for Veterans. Yoga with Gail
PTSD Infographic. Yoga for Veterans. Yoga with Gail.

Chair Yoga Fitness - Gail Pickens-Barger

I am teaching the Flow Yoga for Low Back Pain class on Friday at 10:00 AM Central Time. over at VYP Online Streaming Classes facebook page. Come join me!

I use the chair to help one get down onto the floor, and then up from the floor.  This class is maining on the floor yoga poses.  So give it a try!  Yoga with Gail 409-727-3177

May 11 through May 15 Live Yoga schedule - Yoga Near Me - Chair Yoga Near Me May 11 through May 15 Live Yoga schedule – Yoga Near Me – Chair Yoga Near Me

Gentle Yoga, Beginners Yoga, Yoga with Gail in Beaumont and Nederland Texas.15 reasons to start yoga – gentle yoga with Gail 

Chair Yoga Near Me

Veterans Yoga Project

Live Yoga Classes

15 Reasons to start yoga

View original post

Sew your own Buff or Gator aka Dust Face Mask – Top 8 Tutorials

Sew your own Buff or Gator aka Dust Face Covering. Dec. 2020

DIY, Sew your own face covering, buff, gator, neck cover, face covering mask.
DIY, Sew your own face covering, buff, gator, neck cover, face covering mask.

Here’s your list!  

From LuLaRoe Leggings - DIY face mask aka Buff - Gail Pickens-Barger
From LuLaRoe Leggings – DIY face mask aka Buff – Gail Pickens-Barger

The list of DIY tutorials for making the buff, face mask coverings.

  1. From the My Sewing Machine Obsession site – another great tutorial, with the emphasis of summer fabrics.  I like how this one is configured and updated.
    http://mysewingmachineobsession.blogspot.com/2020/07/mask-making.html
  2. https://www.instructables.com/id/How-to-Make-a-Stylish-Neck-Gator/ Also known as “Gator” good use transform into a buff/face mask
  3. http://giveitgrace.blogspot.com/2011/10/keeping-warm-and-staying-cheap.html Give it Grace Keeping warm and staying cheap: A DIY Head wrap/face mask. Oct 2011
  4. https://jennabrand.com/2014/05/01/tubular-bandana-buff-tutorial/ Tubular Bandana Buff Tutorial – May 2014
  5. https://www.thelaststitch.com/sewing-buff/
    DIY Buff 2015 Instructions PDF – Updated May 2020!  – https://www.thelaststitch.com/sewing-buff/
  6. http://blog.fehrtrade.com/gallery/883/sewing-indie-month-a-buff-tutorial/Buff – Sew your own active wear – May 2014
  7. https://lotsafreshair.com/2017/05/19/howto-make-a-buff/ Lots a Fresh Air Sewing your own Buff from a T-shirt May 2017
  8. Sewing your own Gator – Oct 2008
    https://gatorproject.wordpress.com/gator-neck-warmer-instructions/
Top 7 Buff / Gator DIY Sew Your Own Face Mask Tutorials - Online Yoga with Gail
Top 7 Buff / Gator DIY Sew Your Own Face Mask Tutorials – Online Yoga with Gail

#diygator  #diybuff #diyfacemask diy face shield mask, make your own shield face mask, face mask diy #yogawithgail #gentleyogaforlowbackcare #reedityogabackpain

More sewing projects with masks and yoga!

Sewing your own yoga gear. My nice long yoga mat bag from upholstery material, plus yoga straps for the handles. Zafu Meditation seat cushions (pillows) made from denim. I've had the mediation pillows for year, they have held up nicely! Yoga with Gail. 409-727-3177
Sewing your own yoga gear. My nice long yoga mat bag from upholstery material, plus yoga straps for the handles. Zafu Meditation seat cushions (pillows) made from denim. I’ve had the mediation pillows for year, they have held up nicely! Yoga with Gail. 409-727-3177

Chair Yoga Sequence by Gaileee

Ease Back Pain, Lessen Stress, Lose Weight, Increase Strength, Flexibility & Build Bones with  Gentle Chair Yoga Sequence by Gail Pickens-Barger.

Adaptive Beginners Yoga Teacher in Nederland & Beaumont Texas.  Call for your one-on-one, or small group classes at your place of business. 409-727-3177

Regular yoga practices helps with health conditions

A regular yoga practice, be it gentle, or seated on the chair, helps with the following health conditions:

Easing back pain through a gentle beginners yoga practice with Gail.
  • Health Benefits Within – From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.
  • Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
  • Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
  • Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
  • Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
  • Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
  • Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
  • Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
  • Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
  • Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
  • Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.
  • Health Benefits Without
  • Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.
  • Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
  • Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
  • Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
  • Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
  • Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
  • Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
  • Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
  • Integrated function of the body. Yoga is derived from Sanskrit and means “to join together and direct one’s attention.” This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
  • Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
  • Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxersMMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
Gentle Yoga for Easing Back Pain

Schedule your next class with me! ==> https://paypal.me/Yogawithgail/10

Discovering how to: ease back pain thru gentle online yoga with gail

March 22, 2021 – 6 pm. Discover how to ease back pain thru a regular gentle yoga practice, online with gail.

Discover How To: Ease back pain through gentle online yoga with Gail.
Payment link, then online Zoom Yoga Class on Monday, March 22, 2021. Playback video available. ==> https://paypal.me/Yogawithgail/10

First Twelve Yoga Poses and Second Twelve Yoga Poses for Osteopenia, Osteoporosis

First Twelve Yoga Poses and Second Twelve Yoga Poses for Osteopenia and Osteoporosis bone-building efforts.

osteofirstsecondposes
The second set of poses are to address the bone-building issues with the wrists, elbows and shoulders.  Additionally giving additional weight bearing poses to complement the first set of yoga poses.

The second set of poses are to address the bone-building issues with the wrists, elbows and shoulders.  Additionally giving additional weight bearing poses to complement the first set of yoga poses.

Dr. Loren Fishman has come up with a second set of poses to use for bone building.  Beginners versions of the poses, intermediate and classical versions of the poses.  Nice that you can mix and match depending on your body’s ability to do a pose.

Interested?  Give me a call, Gail Pickens-Barger, 409-727-3177 and you can get started on your bone building journey!

Online Yoga with Gail

Online Yoga with Gail starts back up Monday, March 22, 2021. Great for beginners and those of us with back challenges. $10 investment in your health. Can’t make class? You can get the weekly video!

Discover how to:

Questions? Comments? Complaints? Complements? I want to know!

How?

  • Pay for the class through paypal ==> https://paypal.me/yogawithgail/10
  • Download Zoom on your computer or phone.
  • Once you’ve paid, you’ll get a registration link for the online Zoom Class.
  • Can’t make class? You’ll get emailed a private link to the class!
  • Mondays, starting March 22, 2021 at 6 PM CST – 1 hour class. Come into the zoom room a bit early.
Mondays at 6 PM CST.
$10 investment in your health!

Beginner Yoga Series – Nederland & Beaumont Texas with Gail Pickens-Barger

Beginner Yoga Series – Nederland & Beaumont Texas with Gail Pickens-Barger

Yea! Mondays at 6 PM ($10)  Beginners Yoga with Gail.  409-727-3177. Held online through Zoom.  Pay, then get your link to zoom beginners yoga class.

beginneryogaseries2019

orangebluecomingsoonyoga
Coming Soon….. Veterans Yoga with Registered & Certified Yoga Teacher, with over 18 years teaching experience, Gail Pickens-Barger.  409-727-3177

#beginnersyoga
#yogawithgaileee
#beginneryogaseries
#getfitwhereyousit
#chairyogafitness
#yogakiddos
#bringayogamat
#wearcomfortableclothing
#havefun
#easestress
#lessenbackpain
#increaseflexibility
#gainstrength
#betterbalance
#buildbones
#benefitsofyoga
#prenatalyoga
#yogaforpregnancy

Meditative Photography

Enjoy these set of photographs that I took at the recent Pt Arthur Lotus Festival.

#lotusfestival #ptarthur #meditation #justbreathe
Meditation photography by Gail Pickens-Barger
Meditation Photography by Gail Pickens-Barger

Meditation May I be Happy

DIY Zafu Meditation Pillows | Meditation DIY Pillows

#zafu #zazen #seatedmeditation

Yoga brings unlikely yogis – Port Arthur News, September 2011

Nice article that the Port Arthur News wrote about the chair yoga class that I teach for the National MS Society. Thank you.

Chair Yoga for those with MS and anyone who wishes a class where they do not get down on the floor. Wesley UMC Nederland, Texas

NEDERLAND — At the end, her class, Nederland yoga instructor Gail Pickens-Barger asks her students to meditate on how they are unique and “there is nobody like you in the universe.”

Her students suffer from multiple sclerosis, a chronic, unpredictable disease that affects the central nervous system, and none of their symptoms are exactly the same.

Some of her students experience episodes of extreme numbness in their limbs.

“It is as if you put a giant foam block around your leg or foot,” Pickens-Barger said.

For some, the disease affects their balance or, in Crystal Chauvin’s case, a day-long jolt of electric pain down her cheek.

All of the students seem to share in one thing: The relief and relaxation of yoga.

“It helps me move better, helps me balance,” said Becky Dry, who has dealt with the disease for much of her life.

“The class helps us get through the day,” added Dry. “I’m ok now but tomorrow I may not.”

Approximately 400,000 Americans suffer from multiple sclerosis and every week 200 more people are diagnosed with the disease, according to the National Multiple Sclerosis Society.

There is no known cause or cure for MS. It is only fatal in extreme cases.

MS adaptive yoga is done in chairs for safety but, as Pickens-Barger points out, it can still make you sweat.

“Keep it between easy and ouch,” Pickens-Barger said during one of the stretches. “Far, far away from ouch.”

Pickens-Barger just got back from a two week long chair-yoga training in New York City, where she learned new techniques to allow her students to access the benefits of yoga without completely exhausting their bodies.

One of the biggest problems for people who suffer from MS is balance. Most of the students use a cane or a walker to get from one place to another.

The yoga techniques are designed to strengthen a person’s core muscles which help them balance whether they are sitting down or standing up.

Just as important as the benefits of the exercise and strength-building, is the sense of community and friendship the class brings to each other’s lives.

“It’s a support group also,” said Pickens-Barger.

Lonestar National MS society sponsors the class as well as a 180-mile bike ride from Houston to Austin for cyclists living with multiple sclerosis.

The yoga classes take place every Thursday at 10 a.m. at the Wesley United Methodist Church in Nederland, and the local branch of the Multiple Sclerosis society meets the first Saturday of every month at 11 a.m. at the Medical Center in Port Arthur.

bjanes@panews.com

Doctor at Queens shares this life giving breath technique in the time of Corona

Please breathing technique, healthy breathing, view this video, study it, practice it, read the comments.

Comments from the Youtube on this breathing technique for a few more details.

Doctor talks about and demonstrates breathing techniques for battling this virus.

Dr Munshi at Queens Hospital talking about and demonstration of vital breathing techniques in battling the virus.
Deep Breath, Inhale, Exhale – at the end of the Exhale hold the breath for 5 seconds, Repeat this 5 times. At the end of the 6th breath, cough into your shirt, cloth. Repeat again. Then lie on stomach. We call that breathing crocodile breathing, really expanding the lungs out to the sides of the body.

#justbreathe

Crocodile breathing. May put blanket underneath hips for comfort. Really expanding the lungs out to the sides when breathing.

Yoga in America – study by Yoga Journal

The number of people practicing yoga in the US has reached nearly 16 million and is expected to continue to grow steadily.

The latest “Yoga in America” study, just released by Yoga Journal, shows that Americans spend $5.7 billion a year on yoga classes and products, including equipment, clothing, vacations and media (DVDs, videos, books and magazines).  This figure represents an increase of 87 percent – almost doubled compared to the previous study in 2004.

Yoga Journal also reported that the 2008 study indicates that 15.8 million people, or 6.9 percent of the US population, practice yoga.  Of current non-practitioners, nearly 8%, or 18.3 million Americans, say they are very or extremely interested in yoga.  And 4.1 % of non-practitioners, or about 9.4 million people, say they will definitely try yoga within the next year.

The study also collected data on age, gender and other demographic factors:

  • 72.2% are women, 27.8% are men.
  • 40.6 % are 18 to 34 years old; 41% are 35 to 54; and 18.4% are over 55.
  • 28.4% have practiced yoga for one year or less; 21.4% have practiced for one to two years; 25.6% have practiced two to five years; and 24.6% have practiced more than five years.
  • 71.4% are college educated; 27% have postgraduate degrees.
  • 44% of yogis have household incomes of $75,000 or more; 24% have more than $100,000.

The 2008 study indicated that almost have (49.4%) of current practitioners started practicing yoga to improve their overall health.  In the 2003 study, that number was 5.6%.  And they are continuing to practice for the same reason.  According to the 2008 study, 52% are motivated to practice yoga to improve their overall health.  In 2003, that number was 5.2%.

“Yoga is no longer simply a singular pursuit but a lifestyle choice and an established part of our health and cultural landscape,”

says Bill Harper, publisher of Yoga Journal.  “People come to yoga and stick with it because they want to live healthier lives.”

One significant trend to emerge from the study is the use of yoga as medical therapy.  According to the study, 6.1% of nearly 14 million Americans, say that a doctor or therapist has recommended yoga to them.  In addition, nearly half (45%) of all adults agree that yoga would be beneficial if they were undergoing treatment for a medical condition.

And what about those Baby Boomers?

In just a couple of years, according to recent statistics, the number of Baby Boomers-aged adults participating in yoga classes increased by three million.  Attend a yoga class and you’ll find that it’s not exclusively populated by younger women.  Older women-and many older men-are also attending yoga classes.

According to the National Institutes of Health, yoga:

  • Improves mood and sense of well-being
  • Counteracts stress
  • Reduces heart rate and blood pressure
  • Increases lung capacity
  • Improves muscle relaxation and body composition
  • Helps with conditions such as anxiety, depression, and insomnia
  • Improves overall physical fitness, strength, and flexibility
  • Positively affect levels of certain brain or blood chemicals

“Yoga as medicine represents the next great yoga wave,” says Kaitlin Quistgaard, editor in chief of Yoga Journal.  “In the next few years, we will be seeing a lot more yoga in health care settings and more yoga recommended by the medical community as new research shows that yoga is a valuable therapeutic tool for many health conditions.”

Gail Pickens-Barger Yoga Teaching Schedule

Mondays at 6:25 PM Central Time at Wesley UMC’s Prayer Garden video!

3515 Helena Avenue, Nederland, Texas. Held in the prayer garden.  Moved to the church gym, when rain or squishy ground occurs.

Call Gail 409-727-3177 on additional questions

Student Testimonials

Health Benefits of Yoga

COMING SOON – SETX Yoga for Veterans – starting on Tuesdays at 6 PM.  Rotated through three different locations:  Wesley UMC in Nederland, Texas. Clifton Steamboat Museum in Beaumont Texas and Bridgepoint Fellowship Church in Bridge City, Texas.

  • Questions?  Call Gail Pickens-Barger at 409-727-3177  Leave a message, this is a landline.
  • Need a Reminder?  Text @yogacla to 81010 to get reminders!
Mondays at 6:25 PM CST – In Person Yoga Class or Video Class with
Gail Pickens-Barger.

#VYPfamily #vetgratitude #prayergardenyoga #outdooryoga

May I Be Well Metta Meditation

May I Be Well

May I Be Metta Meditation

May I be well

May I be happy and content

May I be free from danger and suffering

May I be filled with loving-kindness

May you be well

May you be happy and content

May you be free from danger and suffering

May you be filled with loving-kindness

May all beings be well

May all beings be happy and content

May all beings be free from danger and suffering

May all beings be filled with loving-kindness

May I Be Well – Metta Meditation

Online Yoga with Gail

Online Yoga with Gail – Mondays at 6 PM Central Time. Optional video replay.

Gentle Yoga for Low Back Care Class for Beginners or Seasoned yoga students!
Beginners some of my favorite yoga students!

Gentle Yoga for Healthy Backs Class with long time yoga teacher, Gail Pickens-Barger

Discover how to: ease back pain, lessen stress, increase flexibility, improve posture and get deeper breaths, lower blood pressure, build bones, better balance & sleep through a Gentle Yoga for Healthy Backs Class with Gail.

Ease back pain with gentle yoga with Gail Purchase a Class. $10
Ease back pain with gentle yoga with Gail Purchase a Class. $10

What? Yoga can do that? Yup. Here’s an article written by Dr. Timothy McCall which lists over 117 health conditions helped by yoga, and the clinical studies associated with all these health benefits!

Work with me Online Zoom Yoga, Private Facebook Live Yoga Classes, or private youtube videos to fit your needs!

Monday Gentle Yoga for Low Back Care class is great for beginners! Come see what yoga can do for you!

==> https://paypal.me/Yogawithgail/10 Just $10 for your payment to get the link to the Zoom Online Yoga class.

Questions?

Complaints?

Comments?

Complements?

I want to know! Contact Gail for more info!

Yoga with Gail - Helping you get started on your path to discovering the benefits of Yoga.
Yoga with Gail – Helping you get started on your path to discovering the benefits of Yoga.

Central Middle School’s jazz band earns best-in-state honor

The Central Middle School Jazz Band entered the contest using recordings from live performances.

Central Middle School’s jazz band earns best-in-state honor

By PA News

Email the author

Published 12:20 am Saturday, October 3, 2020

NEDERLAND —The Texas Music Educators Association announced the Central Middle School Jazz Band as the top middle school jazz band in the entire state of Texas.

The Central Middle School Jazz Band is under the direction of Jonathan Blake.

The Central Middle School Jazz Band is under the direction of Jonathan Blake.

All middle school jazz bands across the state submitted recordings of live performances.

A panel of five judges listened to and ranked the bands.

The Central Middle School Jazz Band entered using recordings from live performances throughout the previous school year and was voted first out of all competing middle schools in Texas.

The top jazz band receives the prestigious honor of performing at the annual Texas Music Educators Association convention in February.

This performance is traditionally held at the Lila Cockrell Theatre inside of San Antonio’s Henry B. Gonzalez Convention Center.

Due to the COVID-19 pandemic, this year’s TMEA convention, along with all of the performances, will be held virtually.

The Central Middle School Jazz Band will begin preparing for this virtual performance, and performance details will be released in the coming months.

Band director Eric Rose said this is a huge honor for the district and program.

“It is a testament to all of the hard work put forth by these talented students day in and day out,” Rose said. “I could not be happier for them and all that they have accomplished.”

The Central Middle School Jazz Band is under the direction of Jonathan Blake.

“I am honored to direct such an incredible and driven group of students,” Blake said. “I cannot wait to see what the rest of this year holds for the CMS Jazz Band. I would like to thank the students for working so hard, the administrators and parents for their support, and Mr. Rose for his continued help and guidance.”

Salute to the Sun. Sun Salutations in Nederland Beaumont Texas. Yoga for Beginners

Salute to the Sun. Sun Salutations in Nederland Beaumont Texas. Yoga for Beginners



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The sequence of poses for the salute to the sun with additionally demonstrating Warrior I, Reverse Warrior and Side Angle Pose.  All done at the Beginner Level to help you toward your wellness goals.  Even on the chair, there are Advance, Intermediate and Beginning versions of poses.

Call Gail Pickens-Barger, Yoga Teacher.

If you don’t like my classes, or the fit isn’t just right, I will find you a class or teacher to help you on your path to your wellness goals.  409-727-3177.  Please leave a voice message, if I am unable to immediately get to your telephone call.  Thank you!