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Veterans Yoga Project Online Streaming Classes

A variety of classes for Veterans, their families, and our communities to partake and enjoy!

Tuesday schedule for Veterans Yoga Project Online Streaming Classes Facebook Page - I teach at 5 PM Central. Gail Pickens-Barger
Tuesday schedule for Veterans Yoga Project Online Streaming Classes Facebook Page – I teach at 5 PM Central. Gail Pickens-Barger

I have volunteered these past couple of years to do Veteran’s Day Yoga classes to help support the Veterans Yoga Project.  I first heard about the VYP on Baxter Bell’s Yoga for Healthy Aging website several years ago.  One of the co-authors of that blog Nina 
Zolotow mentioned that day about this project, and how yoga teachers across the country were doing special classes for Veterans and donating to this non-profit.

Part of my outreach to the community is to teach various themed classes that benefit various non-profits.  In the past we’ve done food drives for the United Boards of Missions, T-shirt collections for making t-shirt diapers for Haiti, and a Yoga for Food drive for filling up local food pantries.  Teaching classes, collecting money for this effort really resonated with me, and my church was fully supporting doing this.

So every year since then I’ve taught classes during Veterans Gratitude Week, and more recently did a fundraiser class for an In Memory – Light a Candle – during Memorial Day.  Part of the funds help Veterans attend retreats, and provide scholarships toward becoming a yoga teacher themselves.

Last year, I got a call to come up to the local VA and do some chair yoga classes for them.  I figured then it was about time to get trained in the protocol of the Veterans Yoga Project.

I love the 5 tools of mindful resistance, and find myself regularly incorporating the principles in that methodology in my regular chair yoga and beginners yoga classes.

  • The Breath
  • Mindful Movement
  • Guided Rest
  • Meditation
  • Gratitude Practice

Now that COVID-19 is upon us, all the classes throughout the nation for Veterans and their families have to take on a different view.

The leadership in the Veterans Yoga Project, asked all of us MRT – Mindful Resistance Trained Yoga teachers to step up and volunteer their time to provide daily content for offering Online Streaming Classes on either Facebook or Online Zoom platforms.

I volunteered to teach Adaptive Yoga, done seated on the chair, with strengthening and balance work done behind the chair (or seated).  Go check out Veterans Yoga Project Online Streaming Classes facebook page,for their extensive offerings of yoga classes for the Veterans, families and our communities (I think that covers about everyone).

I’m teaching today at 5 PM Central, Adaptive Flow, so pop on over about that time to see the class!  Here’s the schedule for today.

Veterans Yoga Project Online Streaming Classes
Veterans Yoga Project Online Streaming Classes – go check them out.  https://www.facebook.com/VYPOnlinestreamingclasses 

The light in me, honors the light in you!
#veteransyogaproject
#yogawithgaileee
#setxyogaclasses

Copy of Halloween template (1)
Yoga for Veterans, Yoga with Gail
Featured

Top Seven Courses for Getting Your Yoga Classes Online


Top SEVENNow Eight! Whoops NINE Courses – Wow!

Gail's top 6 courses to get your Yoga Classes Online!
Gail’s top 7 …. now 8 and now  9!  courses to get your Yoga Classes Online!

With the Social Distancing to help with our current world’s crisis, Yoga teachers, movement teachers have been scrambling to figure out how to keep their yoga students, classes, and privates afloat.

Here’s my list of top six courses you should be looking at, to kick start you into getting your yoga classes online!  NEW Course added to the list from SequenceWiz!

1. Suzanne Dulin’s Course – “How to Rapidly Move Your Yoga Teaching Online – Using Zoom Video conferencing” – $7
gabb.co

2. Course: How to Share Your Yoga Teaching on Video with Sherry Zak Morris from Yoga Vista Academy – https://yogavistaacademy.com/product/course-how-to-share-your-yoga-teaching-on-video-with-sherry-zak-morris/Price lowered from 29.99 to 9.99

3. This one has excellent written tutorialsNEWTeaching Yoga Online: Resources, Support and Love for Teaching During a Global Pandemic March 23, 2020 by Francesca Cervero 

4. Teaching Yoga Online – Private Facebook Group.
https://www.facebook.com/groups/3314211098597060/

5. YogaUOnline A COVID-10 Planning and Resource Guide for Yoga Teachers and Yoga Studios – https://yogauonline.easywebinar.live/registration-11-12

6. Yoga Teacher Marketing Community – Digital Yoga Academy
https://www.facebook.com/groups/digitalyogaacademy/

7. How to teach Yoga Online – Yoga Sports Science presents for Yoga Alliance and British Wheel of Yoga
https://instituteofyogasportscience.mykajabi.com/YSS-online-yoga-teaching-resource

8. Body Positive Yoga – COVID-19 Resource Guide for Yoga Teachers & Movement Educators – https://bodypositiveyoga.com/covid19/

9. SequenceWiz.  Always has top notch advise.  How to Record  your own videos and offer them up for sale!

Come take a yoga class with me.

paypal.me/Yogawithgail/10

and you’ll get an online link to join my Gentle Yoga for Low Back Care Class!

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Face Masks needed for Non-Corona Virus Uses. Please read on. Use up your fabric stash – Yoga with Gail

Face Masks needed for Non-Corona Virus Uses. Please read on. Use up your fabric stash – Yoga with Gail

 

Use up that fabric for making face masks, plus its very soothing knowing your are making something that is needed and helpful!

Anyone who would like to help and has questions about sewing the masks is asked to contact the hospital’s volunteer coordinator, Lisa Eckels, at 405-742-5680.

The hospital shared a preferred pattern online. Search for facemask a picture tutorial.

“This is a perfect time to use up your fabric stash,” officials said in the Facebook post.

Officials at the hospital said these masks will not be used for healthcare workers or anyone dealing with COVID-19 situations.

The donated masks will be used in other non-clinical or worried-well patients not related to COVID-19. It will allow the hospital to save N95 masks and other personal protective equipment for healthcare workers.

Donated masks can be dropped off at the Stillwater Medical Plaza building, located at 1201 S. Adams from 8 a.m. to 5 p.m. Monday through Friday. All donations will be laundered before dispersing to various areas where they are needed, officials said.

These can also be shipped to:

Stillwater Medical Plaza
1323 W 6th Ave
Stillwater, Oklahoma 74074

The donated masks will be used in other areas not related to COVID-19. This will allow us to save our N95 masks & other PPE for those critical situations when needed.

Donated masks can be dropped off at our Stillwater Medical Plaza building, located at 1201 S. Adams from 8am to 5pm, Monday through Friday. All donations will be laundered before dispersing to our various areas where they are needed.

Here is a list of other DIY Face Mask Tutorials

#sewfacemasks
#stillwatermedicalplaza
#yogawithgaileee
#useyourfabricstash

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Chair Yoga Fitness with Gail – Staycation

Here are 3 Staycation videos that you can do. Chair Yoga Fitness. Part 1 – Breathing, Circulation & Warm up of muscles. Part 2 – Cardio Seated Dance Fitness. Part 3 – Standing, Strengthening, Balancing, Yogic Sleep Meditation.

Sample a few chair yoga videos I recently did to help those during this social distancing.

What to bring to a chair yoga class?

Chair Yoga Fitness - Gail Pickens-Barger

Chair Yoga Fitness with Gail – Staycation

Chair Yoga Fitness with Gail Pickens-Barger, Adaptive Chair Yoga Teacher Chair Yoga Fitness with Gail Pickens-Barger, Adaptive Chair Yoga Teacher

Here are 3 Staycation videos that you can do. Chair Yoga Fitness. Part 1 – Breathing, Circulation & Warm up of muscles. Part 2 – Cardio Seated Dance Fitness. Part 3 – Standing, Strengthening, Balancing, Yogic Sleep Meditation.

Sample a few chair yoga videos I recently did to help those during this social distancing.

What to bring to a chair yoga class?

Chair Yoga Part 1  – Breathing, Circulation & Warm Up

Chair Yoga Part 2 – Cardio Seated Dance Fitness

Chair Yoga Part 3 – Standing, Strengthening, Balancing & Yogic Sleep Meditation

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Gentle Yoga for Low Back Care Free Video – Episode 1

Gentle Yoga for Low Back Care Free Video – Episode 1

Due to Social Distancing through our current health crisis, I am providing yoga classes online for my students and community.

This video is good for 30 days, so if you like it, be sure to download it onto your computer.

Please “Like” this post as part of your getting a free yoga class for beginners and people with back challenges. I appreciate that.

Episode 2 will include poses to assist with upper back/shoulder/neck challenges. Questions? Email me or call 409-727-3177, Gail Pickens-Barger

Here’s the Link==> Gentle Yoga for Low Back Care with Certified Low Back Care specialist – Gail Pickens-Barger – Episode 1

#chairyogafitness

#gentleyogaforlowbackcare

#yogawithgaileee

#yoganearme

yoga near me

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Free Chair Yoga near me

Free Chair Yoga Class recorded March 19, 2020.  View either on my youtube: Yogawithgaileee or
Click Here ==> https::/www.facebook.com/AdaptiveYoga

Join me now at http://www.facebook.com/AdaptiveYoga for a Facebook LIVE later next week, Thursday at 10:00 AM. #chairyogafitness National MS Society class on March 19th at 10:00 AM Central Standard Time (think Texas, Kansas, etc…). If you have 1-2 lb weights and a yoga strap, or a men’s tie or belt, that would be handy (but not necessary) for this live event. Current live group exercise classes sponsored by the @mssociety have been canceled through the end of March with respect of keeping our students safe. Thank you National MS Society for acting so fast on this! Please join me, again for this #freeyoga #chairyoga #adaptiveyoga class. If you go on there right now, there is a short class for you to enjoy. #thankyou for participating in yoga. #lovewhatido #yogateacher #multiplesclerosis #multiplesclerosisawareness #msyoga #fb #freechairyoga #chairyogaflow #setxyogaclasses #yogawithgaileee @yogawithgaileee @multiple_sclerosis_foundation @multiple_sclerosis_foundation @multiplesclerosis_news Gail Pickens-Barger 409-727-3177

Join me now at http://www.facebook.com/AdaptiveYoga for a hour long class.

#chairyogafitness National MS Society class on March 19th at 10:00 AM Central Standard Time (think Texas, Kansas, etc…).

If you have 1-2 lb weights and a yoga strap, or a men’s tie or belt, that would be handy (but not necessary) for this live event.

Current live group exercise classes sponsored by the @mssociety have been canceled through the end of March with respect of keeping our students safe.

Thank you National MS Society for acting so fast on this!

Please join me, again for this #freeyoga #chairyoga #adaptiveyoga class.

If you go on there right now, there is a short class for you to enjoy. 

#thankyou for participating in yoga. 

#lovewhatido #yogateacher #multiplesclerosis #multiplesclerosisawareness #msyoga  #freechairyoga #chairyogaflow #setxyogaclasses #yogawithgaileee @yogawithgaileee @multiple_sclerosis_foundation @multiple_sclerosis_foundation @multiplesclerosis_news Gail Pickens-Barger 409-727-3177

Chair Yoga Fitness - Gail Pickens-Barger

Free Chair Yoga near me

I am hosting a free Chair Yoga Fitness class on March 19, 2020 at 10:00 AM Central Standard Time.

Join me through Facebook Live for this Free Chair Yoga class, on Thursday, March 19, 2020 Central Standard Time. The National MS Society has suspended all group exercise classes at this time. I want you to continue your yoga practice, so I'm hosting this class for YOU./ Adaptive Chair Yoga and Beginners Yoga teacher, Gail Pickens-Barger, 409-727-3177. Website to join? Facebook Page https://www.facebook.com/AdaptiveYoga Join me through Facebook Live for this Free Chair Yoga class, on Thursday, March 19, 2020 Central Standard Time. The National MS Society has suspended all group exercise classes at this time. I want you to continue your yoga practice, so I’m hosting this class for YOU./ Adaptive Chair Yoga and Beginners Yoga teacher, Gail Pickens-Barger, 409-727-3177. Website to join? Facebook Page https://www.facebook.com/AdaptiveYoga

#nationalmssociety
#freeyoga
#chairyogafitness

Questions?  Please call Gail Pickens-Barger, Registered and Certified Yoga Teacher, and Adaptive Yoga for  MS Yoga teacher.  409-727-3177.  Thank you

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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
#yogagear
#diyyogaprops

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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 now online. Check Gail’s Youtube account: Yogawithgaileee  Free to those with MS.

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

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Props and Gear for your Yoga practice . . .

Props and Gear for your Yoga practice.

Yoga with Gaileee Zafu Meditation Cushion
Yoga with Gail –  Star Meditation Cushion

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
  • A Zafu Meditation Pillow taken down from the Michigan Buddhist Site.  Here are the instructions.

     

    Yoga with Gaileee Zafu Meditation Cushion
    Yoga with Gaileee Zafu Meditation Cushion

    • 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.

    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

  • And make your own bolsters. Now I found an article in one of my sewing books, “Sewing for the Outdoors”, but then I found this on the internet… the same concept. I used a roll of quilt batting, figured out how circle part on the bottom….well, kinda like the instructions for the yoga mat. Here’s a link…

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.s. Update,Simplicity 3583 and McCalls 4261. Get them when they are on sale at Hobby Lobby or JoAnn’s Fabric Store, or Hancocks.

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This just in. Yoga effective in lessening chronic back pain.

This just in.  Yoga effective in lessening chronic back pain.

This just in!
A new study reports that weekly classes of yoga or intensive stretching are equally effective at reducing low back pain and improving back movement. Both proved better than a self-care book, and their benefits lasted several months after the classes ended.

Each year, Americans spend over $50 billion on low back pain. It is the most common cause of job-related disability and a leading reason for missed work. A variety of treatments are available, but none have proved to be highly effective for chronic back pain. In addition, little is known about the comparative effectiveness of these therapies.

thisjustinyogaeffectiveinlesseningbackpain
Gentle Yoga for Low Back Care

National Institute for Health (NIH) – Yoga eases moderate to severe chronic low back pain

Researchers found that yoga was as effective as standard physical therapy for treating moderate to severe chronic low back pain in people in under served communities.

The results suggest yoga may be useful as a treatment option for people with chronic low back pain.

To study whether yoga helps alleviate pain and improve movement for people from under served communities, a team led by Dr. Robert Saper at Boston University School of Medicine and Boston Medical Center studied 320 predominantly low-income, racially diverse adults with moderate to severe chronic low back pain.

The participants were randomly divided into three treatment groups. One group received 12 weekly yoga classes designed specifically for people with chronic back pain; one received 15 physical therapy visits over 12 weeks; and one was given an educational book and newsletters about self-care for chronic low back pain.

The researchers found that all three groups reported improvement in physical function and pain reduction. However, people in the yoga and physical therapy treatment groups were significantly more likely than those in the education-only group to stop taking pain relievers after one year. These findings suggest that a structured yoga program may be a reasonable alternative to physical therapy for people with chronic low back pain.

“There are now a number of studies, including ours, that show that yoga is effective for chronic low back pain, but until ours those studies included mostly white and middle-class individuals,” Saper explains. “Chronic low back pain disproportionately impacts those who are economically disadvantaged. Therefore, we feel that it was important to test whether the yoga would be received well by an under served population as well as being effective.” —by Tianna Hicklin, Ph.D.

https://www.nih.gov/news-events/nih-research-matters/yoga-eases-moderate-severe-chronic-low-back-pain

nihstudy
Gentle Yoga with Gail. Mondays 6:15 PM Thursdays 10:00 AM

Contact Gail to see about your session of yoga to help you with your back challenges.

 

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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!

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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!

DIY face mask into “Buffs” or “Gators” Tutorial

Sew or hand sew your own Buff or Gator to use as a face mask – Gail Pickens-Barger  – this yoga teacher needs your help.  Please subscribe to my YouTube channel ==> Yogawithgaileee

How to make a face mask from your old yoga pants or those Lularoe leggings - by Gail Pickens-Barger
How to make a face mask from your old yoga pants or those Lularoe leggings – by Gail Pickens-Barger  Please subscribe to my Youtube Channel ==> Yogawithgaileee

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My original Buff

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OSU colors – turning this into my face masks.

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Used my old Buff to measure how long.  It’s about 20 inches to cut off from the waist band on down.

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Makes two pairs!  Cut down the center seam.  I kept the sewn leg part…why sew more when you don’t have to?

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Pin the fabric sides together to prepare to either sew by the machine or hand sew.

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My Pfaff machine getting put to use!  Sewing down the side seam.  I kept the waist band here on this diy face mask.

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Wow it works!  Nice and firm against the face.  I since then cut off the waist band and it still works tightly across the face.  If you liked this please Subscribe to this Yoga Teacher’s Youtube Channel ==> Yogawithgaileee

Easy Peasy – Please Subscribe to my Yoga Youtube channel ==> Yogawithgaileee
#diyfacemask
#upcycleclothing
#yogawithgaileee
#lularoeleggings

Sew your own Buff or Gator aka Dust Face Mask – Top 7 Tutorials

Sew your own Buff or Gator aka Dust Face Mask – Top 7 Tutorials

Here’s your list!  WAIT!  Go see the TUTORIAL I wrote to make a DIY face mask from an old pair of yoga pants, jazz pants, or those LuLaRoe Pants ==> DIY Face Mask Tutorial from LuLaRoe Leggings – by Gail Pickens-Barger

Top 7 DIY Buff for Face Masks Tutorials using a Buff or Gator

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

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