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How to warm up and stretch the piriformis – It's Yoga

How to warm up and stretch the piriformis – It’s Yoga

Here’s a little yoga nugget from our Gentle Yoga for Low Back Care class. Sequence to warm up and create circulation in the piriformis muscle, then to S-T-R-E-T-C-H (stretch) that muscle out!

Some primary goals in doing yoga is to:

  • Reduce pain and inflammation
  • Increase circulation
  • Increase range of motion
  • Release chronic contraction
  • Increase strength of muscles around joints
  • Identify dysfunctional movement patterns and create functional movement patterns.

Enjoy this little sequence!

clinced Pigeon Pose - Warm up, Circulate, and Stretch the piriformis muscle. - It's Yoga!
clinced Pigeon Pose – Warm up, Circulate, and Stretch the piriformis muscle. – It’s Yoga!

#yogawithgail
#yogawithgaileee
#piriformisstretch
#itsyoga
#gentleyogaforlowbackcare

Gail Pickens-Barger, over 20 years teaching experience. Call 409-727-3177. More articles for you to read!

Featured

Chair Yoga Fitness – Does a body good – Get Fit Where You Sit

Chair Yoga Fitness – Does a body good!

Benefits of chair yoga:  Discover how to: Lower Blood Pressure, Increase Strength, Gain Flexibility, Lessen Stress, Lose Weight, Higher Quality Sleep, Better Balance, and Build Bone Mass and More!

Beginners Chair Yoga at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas.  $5 or Back Pack Food Ministry Donation.  Free to those with MS.

Held in the foyer of the church sanctuary.  Door open at 9:40 AM on Thursdays.  Class starts at 10:00 AM.  Lasts about an hour long.

Come a bit early to register your first time, then after that, come as early as you like (we tend to talk a bit before class).

Chair Yoga to Increase Strength, Better Joint Mobility, Build Bones, Lower Blood Pressure, Lessen Stress, Improves Circulation, Gain Flexibility and Ease Back Pain. Through this beginners chair yoga class with Certified Yoga Teacher, Gail Pickens-Barger. 409-727-3177
Chair Yoga to Increase Strength, Better Joint Mobility, Build Bones, Lower Blood Pressure, Lessen Stress, Improves Circulation, Gain Flexibility and Ease Back Pain. Through this beginners chair yoga class with Certified Yoga Teacher, Gail Pickens-Barger. 409-727-3177

Click HERE to see more benefits of a regular yoga practice.

Call Gail Pickens-Barger on your yoga questions 409-727-3177
#chairyogafitness
#beginneryoga
#yogaforbeginners
#yoganearme

Featured

Portable Yoga Studio for your Private Yoga Lesson – Nederland/Beaumont Tx

portableyogalesson-1Okay, some odd things in that suitcase there!  This is my traveling yoga studio.  Straps, YogaFit balls, Blocks, Bolster & Blankets & Yoga Mat – all the tools to make your private lessons fit your personal needs!

I have been teaching private yoga lessons, in and about Mid-County & Beaumont for this past year.  My clients have really enjoyed the One on One personalized yoga lessons.

 

I have three openings for private lessons during the day Monday through Friday.  If you are interested email me yogawithgaileee@gmail.com or give me a call on my home  number at 1-409-727-3177!

Featured

Start or Re-Start your Yoga Practice — It Does a Body GOOD!

5benefitsofyogalistCount on Yoga.  Looking for a reason to start practicing (or restart your practice)?  Here are a few ways yoga can improve your health and well-being.

  1. Flex Time.  Improved flexibility is one of the most obvious benefits of yoga.  During your first class, you probably won’t be able to touch your toes, never mind do a back bend.  But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible.  You’ll probably notice that aches and pains start to disappear.  That’s no coincidence.  Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones.  Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissues, such as fascia and ligaments, can cause poor posture.
  2. Bone Zone.  It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis.  Many postures in yoga require that you lift your own weight.  And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporosis fractures.  In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae.  Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.
  3. Worry Thwarts. Yoga lowers cortisol levels.
    If that doesn’t sound like much, consider these facts.  Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function.  If your cortisol levels stay high even after the crisis, they can compromise the immune system.  Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain.  Plus, excessive cortisol has been linked with major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with the laying down of new bone), high blood pressure, and insulin resistance.  In rats, high cortisol levels lead to what researchers call “food-seeking behavior” (the kind that drives you to eat when you’re upset, angry, or stressed).  The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.

These 3 little reasons as to why yoga is good for you, can be found in a new magazine- Yoga for beginners.  It is written by the editors of Yoga Journal.

So, if you’ve have not come to yoga in a while, and want to join us, with the new time change – 6:15 PM on Mondays at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas.

Class fee is $10.  Part of your fee supports the Back Pack Food Ministries at the church.

Thank you for coming to yoga for whatever reason!

No Yoga, Monday, February 24th, 2020 Nederland, Texas

Just a reminder, No Yoga, Monday, February 24th, 2020 in Nederland, Texas

Gentle Yoga for Low Back Care Class in Nederland, Texas.
Gentle Yoga for Low Back Care Class in Nederland, Texas.

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.

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

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
My sweet “Zippy” Singer Featherweight 221 Sewing Machine.
I’m making a soft huggy ball, and taggie lovie quilt in this photo. That minky dot fabric is quiet slippery to sew on!

#sewyogagear
#zafumeditation
#yogamatbag
#yogawithgail
#lovewhatido

Get Fit Where You Sit ™ Chair Yoga Fitness Class

Chair Yoga (1)
Get Fit Where You Sit ™ Chair Fitness Class
This specialty class is for those new to yoga and dance fitness, people seeking stress reduction, elderly, disabled, pregnancy and those in recovery from illness, injury or surgery, overweight or workers who sit at a desk all day! People of all ages and walks of life with arthritis, fibromyalgia, MS, chronic pain are able to participate.

Benefits include; relaxation, stress reduction, flexibility, cardiovascular endurance, mental clarity, strengthening and toning of muscles, improved breathing and more!

~No Previous Yoga or Dance Fitness Exercise Experience Is Necessary~

Everyone needs exercise and everyone can benefit from it. However, not everyone is able to physically to strenuous exercise or standing workouts due to health issues, weight issues, physical limitations.

Get Fit Where You Sit™ Chair Fitness Class encourages health and fitness for active people or those whom physical condition, restricted mobility, or age, limits their participation in conventional forms of exercise.

•    Unique as a seated exercise program that improves muscle tone, flexibility, and cardiovascular endurance.

•    Fun and fitness of dance exercise incorporated in a medically sound, no impact aerobic format.

•    Convenient Seated Fitness, can be done any place, in any shoes and clothing, on any floor surface, and in a limited amount of space.

•    Beneficial to people at all fitness levels as a practical alternative to conventional exercise.

While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild back bends.

In addition to a good stretch, chair participants can also enjoy other health benefits of seated exercise, including improved muscle tone, better breathing habits, reduction of stress, better sleep, and a sense of well-being.

Great for all ages and body types, including seniors and those struggling with hip, knee, and other types of joint pain.

Thursdays at 10:00 AM at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas. $5 or Back Pack Food Ministry Donation.

#chairyogafitness
#yoganearme
#beginnersyoga

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