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Ease Stress, Sleep Better? The secret? It’s Gentle Yoga with Gail

My students slept better after I added the sleep yoga method to both chair yoga and gentle beginners yoga class. Some even had less pain and slept through the night. Wow!

Here’s the signup link for Mondays 6 p.m. CST class. Recording will be uploaded after the class and is available for anyone who attends and for purchase afterward through the same link. ==> Pay Gail $10 for Beginners Yoga Class.

Part of the money you donate goes towards Wesley’s UMC’s Back Pack Food Ministry. We feed kiddos on the weekends in the Nederland ISD school community. Thank you for helping those in our community.

Questions?

Complaints?

Comments?

Complements?

Let me know!

Contact Gail

#chairyogafitness
#yoganearme
#yoga77627
#yoga77642
#yogawithgail
#gentleyogaforlowbackcare

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Yoga Classes in Beaumont Texas

Yoga in Beaumont Texas (6 yoga studios, plus instructors and gym yoga)

Updated May 22, 2020 – Currently very few person to person classes are being held.  Typically outdoor offerings, or Online Zoom Yoga Rooms or Facebook Live classes are being held.

I teach a Beginners Yoga class on Monday nights at 6 PM.  It is Live on the Zoom platform, with an option to get the video for playback at a later time.  $10 – Part of your class fee goes towards feeding kids on the weekends through Wesley United Methodist Church’s back pack food ministry.

Thank you.

Go now and support a local charity and get this easing back pain yoga class

==> Pay here, then get the link to the live class or playback video ==>Paypal.me/Yogawithgail/10 

fb-yoga-sleep-yoga-nidra
Online Yoga with Gail Pickens-Barger E-RYT500, over 20 years teaching experience.  

Orange Texas (Orange County)

Mid-Jefferson County – including Nederland, Port Arthur, Port Neches Texas

And now the various classes/instructors of yoga in Beaumont.
Yoga Near Me 77701, Yoga Classes in Beaumont Texas, Yoga in Beaumont Tx

Beaumont/Fannett:
Gyms/Studios:

McFaddin-Ward House
1906 Calder Avenue – Beaumont, Texas – 77701 | 409-832-2134
Thursday, May 2nd at 5:30 pm with Julia Lee!


Lakeside Center – Best Years
150 Magnolia Street
Beaumont, Texas 77701
(409)-838-1902


Beyond Triangle Therapeutics
2990 Laurel Ave. Suite B, Beaumont, TX 77702
(409) 347-8373


Brentwood Country Club
4201 S Major Dr, Beaumont, Texas 77707


EXYGON Health and Fitness Center
6450 Phelan Rd
Beaumont, Tx 77706
See schedule for detail.


Jessica Depew Wellness
Fannett, Texas
Jdepew@goldentriangleyoga.com
409-861-0003


Lamar University
Sheila Umphrey Recreational Sports Center at Lamar University.
Open to students and faculty.
See Lamar Rec Sports Center schedule for current yoga offerings.
Instructors: Melody & Melissa


Love Yoga Beaumont
2481 Calder Ave, Beaumont, TX 77702
(409) 454-3977
Instructors: Juliana, Mike, Sheila, Jessica P,


Satya Rising Studio
1445 Calder, Beaumont tx 77701.
We are between Down to Earth and Twigs florist.


Sound of Soul Yoga
Inside Rosa Vita Salon & Spa
409-550-4305
2700 Toccoa Road, Beaumont Tx
Instructors: Ellen


Beaumont Power Yoga 
4435 Calder Ave, Beaumont, TX 77706
(409) 225-1872
Instructors: Tara, Nicole, Angi, Beth, Kelly & Ginger & more….


Wilton P Hebert Health and Wellness Center
3030 North Street
Beaumont, Tx 77002
Instructors: Julie, Amber, Amanda, Michelle R, Lauren C, Mani & Lisa


World Gym
229 Dowlen Road, Suite 5
Beaumont, Tx 77706
Instructors: Celeste, Tammi, Tina, Katrina, Ellisia,


Churchs:
Unity of Southeast Texas
1555 S 23rd St, Beaumont, TX 77707
(409) 842-0271

Tai Chi & Yoga


Individuals:
Erin Barrows
(409) 679-7624  
Gail Pickens-Barger
(409) 727-3177, Please leave a message with your phone number.  Thank you!
yogawithgaileee@gmail.com
yogawithgaileee.com
Demonstration for clubs and organizations yoga class and lecture.
Chairyogafitness.com
Private yoga sessions your venue/home.
Beginners, Chair, Yoga for Osteopenia/Osteoporosis, Kids, and Cross training.


Celeste West Rosales
(512) 820-1504
mettasolyoga@outlook.com
Donation Yoga Classes at St. Marks Episcopal Church, Beaumont
Private Yoga one on one sessions.

Featured

May 2020 Yoga classes in Nederland, Texas

May 2020 Yoga Classes in Nederland & Beaumont Texas for Gail Pickens-Barger.  Over 19 years teaching experience.

ONLINE – Mondays 6 PM – Beginners Yoga.  Sign in a bit early if it is your first time. Register here ==> PayPal.me/Yogawithgail/10 $10.  Have handy a yoga mat, strap, block, blanket, hand towel and a chair.  Questions?  Give me a call 409-727-3177, I will return your call!

Pinterest Feb 2019
NOW online during COVID-19.  Youtube class for Thursday, Zoom Yoga Room for Monday’s class. 409-727-3177 if you have any questions.

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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.

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Veterans Yoga Project Live Yoga Classes

Veterans Yoga Project Live Yoga Classes – May 11 through May 15, 2020. I teach Friday at 10:00 AM Central Time the Flow Yoga for Low Back Pain Class.

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

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Ease back pain, get calmer… the secret? It’s Yoga!

Teaching this week all classes either online through Zoom or Facebook, or providing content on my Youtube channel.

Here is what is up on deck this week! You want to take my Zoom Yoga Classes, please register for one or both classes this week. Mondays at 6:00 PM Central Standard Time. Can’t make it? You can get the playback video!

One Class ==> $10

This week added a Gentle Yoga Flow for Low Back Care for the #VeteransYogaProject Online Streaming classes on Facebook. They’ve got lots of mini-classes, yoga nidras, breathing practices offered up for you to do! https://www.facebook.com/VYPOnlineStreamingClasses

Here’s one of my classes I did early on for them. Enjoy!

Adaptive Chair Yoga for the Veterans Yoga Project with Gail Pickens-Barger

Discover how to: ease back pain, lessen stress, increase flexibility, gain strength, better balance, build bones, lower blood pressure, sleep better and more with a regular yoga practice with Registered & Certified Yoga Teacher, Gail Pickens-Barger. #gentleyogaforlowbackcare #chairyogafitness #yogawithgaileee #yogawithgail

#chairyoga

Chair Yoga

Gentle yoga for low back care

#gentleyogaforlowbackcare

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15 Reasons to Start or Re-Start a regular yoga practice – Nederland, Texas

15 Reasons to Start or Re-Start your regular yoga practice.   Beginners Yoga in Nederland & Beaumont Texas

Count on Yoga.  Looking for a reason to start practicing (or restart your practice)?

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 vertrebrae.  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.

4. Breathing Room.

Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient.  A 1998 study published in The Lancet taught a yogic technique known as “complete breathing” to people with lung problems due to congestive heart failure.  After one month, their average respiratory rate decreased from 13.4 breaths per minute to 7.6.  Meanwhile, their exercise capacity increased significantly, as did the oxygen saturation of their blood.  In addition, yoga has been shown to improve various measures of lung function, including the maximum volume of the breath and the efficiency of the exhalation.

5. Pain Drain.

Yoga can ease your pain.  According to several studies, yoga postures (asana), meditiation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions.  When you relieve your pain, your mood improves, you’re more inclined to be active, and you don’t need as much medication.

6. Connective Tissue.

As you read all the ways yoga improves your health, you probably notice a lot of overlap.  That’s because they are intensely interwoven.  Change your posture and you change the way you breathe.  Change your breathing and you change you nervous system.  This is one of the great lessons of yoga:  Everything is connected – your hipbone to your anklebone, you to your community, your community to the world.  Such interconnection is vital to yoga.  This holistic system simultaneously taps into many mechanisms that have self-perpetuating and even multiplicative effects.  Synergy may be the most important way of all that yoga heals.

7. Joint Account.

Each time you practice yoga, you take your joints through their full range of motion.  This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used.  Joint cartilage is like sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up.  Without proper sustenance, neglected cartilage can eventually wear out like worn-out brake pads, exposing the underlying bone.

8. Flow Chart.

Yoga gets your blood flowing.  More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet.  Yoga also gets more oxygen to your cells, which function better as a result.  Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released.  Inverted poses, such as Down Ward Facing Dog, Standing Straddle Splits, Headstand, Handstand and Shoulderstand, encourages venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated.  Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues.  And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood.  This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

9.  Heart Start.

When you regularly get your heart rate into the aerobic range, you can lower your risk of heart attack and relieve depression.  While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range.  But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning.  Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise – all reflections of improving aerobic conditioning.

10. Strength Test.

Strong muscles do more than look good.  They also protect us from such conditions as arthritis and back pain, and help prevent falls.  And when you build strength through yoga, you balance it with flexibility.  If you just lifted weights, you might build strength at the expense of flexibility.

11. Spinal Rap.

Spinal disks – the shock absorbers between the vertebrae that can herniate and compress nerves – crave movement.  That’s the only way they get their nutrients.  If you’ve got a well-balanced asana practice with plently of backbends, forward bends, and twists, you’ll help keep your disks supple.

12. Standing Orders.

Your head is like a bowling ball – big, round, and heavy.  When it’s balanced directly over an erect spine, it take much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles.  Hold up that forward-leaning bowling ball for 8 or 12 hours a day and it’s no wonder you’re tired.  And fatigue might not be your only problem.  Poor posture can cause back, neck, and other muscle and joint problems.  As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back.  This can cause pain and degenerative arthritis of the spine.

13. Sugar Show.

Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol.  In people wit diabetes, yoga has been found to lower blood sugar in several ways:  by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin.  Get your blood sugar levels down, and you decrease your risk of diabetic complications such as heart attack, kidney failure and blindness.

14. Space Place.

Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance.  People with bad posture or dysfunctional movement patterns usually have poor proprioception, which has been linked to knee problems and back pain. Better balance could mean fewer falls.  For the elderly, this translates into more independence and delayed admission to a nursing home or never entering one at all.

15. Loose Limbs.

Do you ever notice yourself holding the telephone or a steering wheel with a death grip or scrunching your face when staring at a computer screen?  These unconscious habits can lead to chronic tension, muscle fatigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress and worsen your mood.  As you practice yoga, you begin to notice where you hold tension:  It might be in your tongue, your eyes, or the muscles of your face and neck.  If you simple tune in and pay more attention to these areas, you may be able to relieve some tension.

To see all 38 ways yoga can improve your health and well-being click on over to the Yoga Journal Website. http://www.yogajournal.com/health/1634

Beginners Yoga on Mondays at 6:00 PM at Wesley UMC.  Now being held online due to our world’s health crisis.  Get into the Yoga Zoom room by first paying your class fee, then you’ll be sent an email to register to get into the class.  Here’s the sign up link.

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

Got questions on yoga, call Gail at 409-727-3177.  If my class or schedule does not match, I’ll find you a class or private teacher to work with!

Gentle Yoga, Beginners Yoga, Yoga with Gail in Beaumont and Nederland Texas.
Gentle Yoga, Beginners Yoga, Yoga with Gail in Beaumont and Nederland Texas.

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Zen Moment with yoga teacher Gail Pickens-Barger

Take a little Zen Moment with yoga teacher Gail Pickens-Barger

Using the Zoom or Facebook Live platform to provide chair yoga and gentle yoga solutions for locals, agencies and individuals!

Zen Moments with yoga teacher Gail Pickens-Barger
30 minute sessions with your agency, employees, individuals to help ease stress, lessen back pain, increase flexibility, gain strength, build bones, better balance, and overall have higher sleep quality. Beginners Yoga with Gail Pickens-Barger

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YogaKiddos – Brown bear, brown bear, what do you see? With Yoga Teacher, Gail Pickens-Barger

Gail reads – “Brown Bear, Brown Bear, What Do You See?” to her YogaKiddos through zoom, shared screen on Facebook Live on YogaKiddos Facebook Page.

Whew! Now that was a mouthful!

The Veterans Yoga Project people shared with us the procedure for doing a Zoom meeting, that could link up to your Facebook Live.

I typically read children’s books to my YogaKiddos at Wesley UMC Mothers Day Out Program. So how could I still do that, have the kids look at me at the same time, read the book, and do that on Facebook Live?

Hmmm, so I searched teachers sharing homework assignments, and being on camera at the same time.

Turns out, they use their iPhone as a document camera through the app Epoccam by Kinoni. Purchase the one without ads, and then download the drivers from Kinoni.

Then get your tripod, your book, your app linked to the same wifi as your laptop/desktop.

Do some manipulation of your account settings in Zoom, to allow Facebook Livestreaming.

Then Load the iphone app, get your camera angles to where you can read the book.

Start a Zoom meeting, Share your screen, pick Iphone screen, and wal lah!

My book, and me in the upper left hand corner, reading and doing kids Yoga poses!

Do the “more” button on Zoom, to broadcast to Facebook Live! Pick your page, and who is posting and you are set!

I then downloaded the video afterwards, and edited out the minute and a half off the front of the video in Youtube. Posted up on youtube, saved as a pinterest link, and posted and reposted on my facebook page.

I Know Clear as MUD!

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Inspirational Quotes

Some of my inspirational quotes

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

SW Photography - Yoga with Gail social media specialist
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
SW 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 @yogawithgaileee
@mindfulresponder
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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.
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Facebook Group for Yoga Practitioners with Pacemakers/ICDs. Yoga for Healthy Aging Blog post.

Nina contacted me about an article for the Yoga for Healthy Aging Friday Q&A:  Here is the article!  Enjoy.  Subscribe to Yoga for Healthy Aging.  Great stuff on that yoga site!  Gail
Friday Q&A: Facebook Group for Yoga Practitioners with Pacemakers

Q: One of your readers left a comment on Baxter’s post Friday Q&A: Implantable Cardioverter Defibrillators (ICD) and Yoga about a Facebook group for people who do yoga with pacemakers or ICDs. Can you tell me more about it? 

A: For the answer to this question, I turned to the founder of the Yoga for Pacemakers & ICDs Facebook Group, Gail Pickens-Barger. —Nina

A: My cardiologist and I had been watching my slow heart rate for a number of years, and once my numbers got to be more than three seconds between heart beats, I was a candidate for pacemaker insertion. I had my pacemaker implantation in May of 2013. I was taking a break for the summer from teaching my regular yoga class at the gym, but continued to teach my adaptive chair yoga class for the National Multiple Sclerosis Society at the church.

I went on the hunt to find other people who had this surgery and were yoga practitioners and/or teachers. After searching the internet, I came across a yoga therapist who works with the Dr. Dean Ornish Program for Reversing Heart Disease. She had an Implantable Cardioverter Defibrillator (ICD) implantation (see LINK). After her surgery, she actually kept up her vigorous flow yoga practice, complete with weight-bearing arm balances. She went on to tell me that one day she was receiving little shocks as she was resting in Child’s pose. She knew that this wasn’t the normal thing to be happening and promptly went to the hospital. She found out then that she had pulled out the leads to her ICD with her continued flow practice and had to have the leads into her ICD replaced. Her advice to me was to avoid weight-bearing yoga poses where you take your arms behind your back (extension), such as Bow pose, Camel pose, Dancer’s pose, and Upward Plank pose.

She also took out the arm balances from her personal practice. Since that time, I did meet a very young lady at one of my recent yoga trainings, and due to her age, she had her ICD placed below her rib cage. Her challenges will be different due to the placement.

After my surgery, over the summer of 2013, I continued to teach the adaptive chair yoga classes. Prior to the surgery, in the adaptive chair yoga class, we’d do 20 minutes of yoga, then about 20-25 minutes of seated dance fitness, sometimes with light weights or not, and then additional balance poses, cool down, and meditative contemplation guided relaxation. After the surgery, I took the seated dance fitness and weights out of the adaptive chair yoga class. (It wasn’t until the fall, that I added those elements back in). And two two weeks after getting out of my arm sling, I went back to teaching my other classes. But I could not do my full range of motion on my left side for over a year.

Then in September of 2014 I created the Yoga for Pacemaker & ICDs Facebook group. I decided to this because I love to share what I learn—I give out handouts all the time in my chair yoga classes, and in the gentle beginning classes that I teach—and I figured that there would be people out there like me, who were looking for resources to help them on their path of continuing their physical practice of yoga. I had my daughter, Amber Barger (and she was a recent graduate of a 200 hour teacher training program) demonstrate the yoga poses with the modifications that I have found to be helpful in my practice and those photos are on the Facebook page.

Yoga teachers and practitioners alike are in the Facebook group, and we get into discussions about alternative ways to do poses. Lately there has been much discussion about Plough pose, Shoulderstand, Legs Up the Wall pose and just in general being inverted in poses.

For me, personally, I have rarely included Shoulderstand, Handstand, Forearm balances, or Plough pose in my practice, so giving those up as not been an issue for me. However, I do like to be inverted. I’ll do Legs on the Chair, Legs on the Resist-a-Ball, and Legs up the Wall. I more recently have purchased a Gravity Pal reclined bench, to allow me to rest in an inclined position. In that position, my pacemaker shifts a bit towards my collarbone, as it does in Downward-Facing Dog pose, but it doesn’t seem to affect it. However, for my beginner clients I have them do Half Downward-Facing Dog pose at the wall instead. And for my chair clients, I have them stand behind the chair and use the top of the chair for their hands in Downward-Facing Dog pose.

For more information like this, come join me on Facebook! Go tohttps://www.facebook.com/groups/691963750892696/ and click the Join Group button and I’ll add you to the group.

—Gail

Gail Pickens-Barger, E-RYT 200, LVCYT, CRYT, YogaKiddos®, Get Fit Where You Sit® Fitness Teacher is a retired IT professional who started teaching yoga in 2001. A graduate of YogaFit International Training System, she currently teaches Beginners Yoga, Kids Yoga, and Adaptive Chair Yoga for the National Multiple Sclerosis Society in the Nederland, Texas area. She also has experience teaching prenatal yoga, and teaches yoga privately in people’s homes to help them with their issues of osteoporosis and osteopenia, using Dr. Loren Fishman’s YogaUOnline course, his books, and his DVD’s to assist folks in becoming stronger and more independent in their active older years. You can find her at yogawithgaileee.com or contact her at 409-727-3177.

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect

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DIY Lularoe Leggings into face mask #2

DIY on making from the ends of Lularoe leggings into a face mask #2

What?

So I had a lot of left over leg ends, after I made the “Buffs and Gators” from the top of the Lularoe Leggings…. ==> See this DIY on the details!!

IMG_0248
Left over leg ends from my first DIY Lularoe Leggings into a Buff/Gator face mask.

I saw on my statistics someone typed in DIY Lularoe leggings into a face mask. Looked at it and thought, well I could make it simpler…  Here’s the PDF ==> Upcycle your Lularoe Leggings into Face Masks, Buffs and Gators – Gail Pickens-Barger Yoga Teacher

IMG_0254
Take the Legging end part, keep the original hem end, and go ear to ear.  I subtracted about 2 inches because of the stretch factor, and cut slits.  Sharp sizzors, two slits.  Pretty simple.

IMG_0252
That worked pretty well!  So, one can put a filter in between the two layers.  I see where some people put coffee filters.  If it gets too stretched out, you can recut one end with another slit.  Washable too!  Pretty simple.  Use sharp sizzors, go SLOW in cutting the slits.  In the back is a photograph from the David C. Turnley collection.

Copy of Cream Brown Yoga Studio A4 Flyer (10)

Face Shield Mask
#facesheild
#diyfacemask
DIY face shield mask
face shield mask diy

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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

Gail and her original Buff from when she went to Mongolia
Gail and her original Buff from when she went to Mongolia

OSU colors for my LuLaRoe Leggings.  Go Pokes!
OSU colors for my LuLaRoe Leggings. Go Pokes!

Taking original Buff and measuring how much to cut. DIY Buff Shield
Taking original Buff and measuring how much to cut. DIY Buff Shield

Can make two Buff from a pair of LuLaRoe Leggings.  DIY Buff
Can make two Buff from a pair of LuLaRoe Leggings. DIY Buff

Pin the fabric sides together to prepare to either sew by the machine or hand sew.
Pin the fabric sides together to prepare to either sew by the machine or hand sew. DIY Buff Face Shield

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

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
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

==> Tutorial #2 of using then ends of the Lularoe Leggings or Yoga Pants into No Sew Face Masks

#diyfacemask
#upcycleclothing
#yogawithgaileee
#lularoeleggings
face shield mask diy
diy face mask shield
make your own face shield from fabric

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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 – Updated May 25, 2020

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
diy face shield mask
make your own shield face mask
face mask diy

 

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!

Featured

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

Featured

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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Featured

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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Featured

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

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 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

Featured

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.

Featured

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.

 

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!

The secret to less stress – Vitamin P? Shh, it might be yoga….

Online Mondays at 6 PM CST
$10 Beginners Yoga : 6:00 PM
Online Friday Chair Yoga :
Available after 9:00 AM
Monday Payment Link
==> Paypal.me/YogaWithGail/10
or send money thru Paypal to
Bargersb@yahoo.com

Vitamin P

Have you heard of it?  I thought this was neat!

Vitamin P – studies have found that animals can reduce loneliness, increase feelings of social support and boost your mood.
Teddy Dog brings our family such joy.  Also, Vitamin P (P as in Pet) isn’t a real vitamin….it’s just something fun we like to say about the pets in our lives.

I don’t know about you, but when I see ya’ll during the yoga class on Monday night, where we come a bit early to say “Hi” to everyone, that for me, also gives me good feelings of social support, and I do notice I so look forward to it, boosts my mood, and it does lessen loneliness.  Can I call that
Vitamin Y for Yoga?


Discover how to do yoga for low back pain – Online Yoga with Gail

  • I have low back pain.  Scoliosis, disc degeneration, SI Joint dysfunction and some more issues.  So I was on the journey to see how yoga could help me lessen my pain.  I was on a scale from 1-10, often between 7-9.
  • What I did was a lot of research, and took specialized yoga training for low back care.
  • I can now tell you my pain levels are now in the range of 1-3.  Significant progress, to where I no longer take over the counter meds.
  • I work daily a bit to keep my pain levels low.

Please join me in doing this yoga, to help you with your pain issues.


Discover how to: Ease back pain, lessen stress, increase flexibility, gain strength, lower blood pressure, lose weight, better balance, build bones and have higher quality sleep through regular yoga practice with Gail Pickens-Barger, Registered and Certified Yoga teacher with over two decades of teaching experience.

You Don’t Have To Bend Like A Pretzel To Do Yoga!

 

Adaptive Yoga for your needs
Let’s keep it between “Easy and Ouch” in our Beginners and Adaptive Yoga Classes! Over two decades of teaching experience.  Retired IT professional from DuPont/ConocoPhillips.
Copyright © 2001 – 2020 *Beginners Yoga with Gail Pickens-Barger, Registered Yoga Teacher 200, 500, Seniors, Chair, Prenatal, Kids and Adaptive Yoga, and Yoga For Low Back Care Specialist*,
Ambassador for the Veterans Yoga Project
Accessible Yoga Ambassador
Kids Yoga Day Ambassador
All rights reserved.
Yoga with Gail

Lessen stress, ease back pain, increase flexibility & strength, better balance & joint mobility through online yoga with Gail Pickens-Barger

Teaching a healthy back class after getting certified through Yoga Vista Academy

Excited, as this has helped me with my back pain issues…. and I have a lot of them!

Join me for this class.  How?  Make a $10 payment, either join live on Zoom Monday nights at 6 PM Central, or get the video from the class to start your journey toward active aging! Here’s the link ==> Paypal.me/Yogawithgail/10

Beginners Yoga to lessen stress, ease back pain, increase flexibility, gain strength, better balance & joint mobility, build bones, lose weight, lower blood pressure, and much more!

All the same benefits through a chair yoga class too, to help with those interested in active aging.  Who wants stiff joints aches and pains?  Not me, you have to move it or your lose it!

Yoga for Active Aging - Don't like to get down on the floor?  No problem, chair yoga is the answer!
Yoga for Active Aging – Don’t like to get down on the floor? No problem, chair yoga is the answer!

#chairyogafitness
#chairyogaforfitness
#healthybackclass
#yogaforbeginners
#yogawithgaileee

Excited in that I finished getting the Experienced part of my Registered  Yoga Teacher 500 teacher level.  Go check it out on Yoga Alliance ==> Gail Pickens-Barger Profile

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