No Labor Day Yoga – Nederland, Texas

YEP, no yoga on Labor Day

Wesley UMC is closed, so I am too!

See you instead for Chair Yoga on Thursday at 10:00 AM, and YogaKiddos right after that!

Regular Monday night yoga resumes, Monday, September 9th at 6:15 PM. $10 at Wesley UMC, 3515 Helena Avenue, Nederland, Tx.

Call Gail at 409-727-3177 if you have questions.

Sept 2nd No Yoga

Monday classes start back up September 9th, 2019

Yoga Mat Spray

Yoga Mat Spray

I shared this recipe with my yoga students.  One of the ladies goes to a couple of other yoga classes, and she came back to say that she gets compliments all the time on the smell of her yoga mat.

That is so sweet of her to share, plus it fights germs. Always a bonus!

Here’s the recipe.  I only use doTerra essential oils.

Yoga mat spray, using doTerra essential oils. Love this spray, fights germs too! Yoga with Gail

Yoga mat spray, using doTerra essential oils. Love this spray, fights germs too! Yoga with Gail

EOA - EO RECIPES FOR PETS - 13 LITTER BOX POWDER

LITTER BOX RECIPE
Question: I would love to use something natural to help in the litter box, any ideas?
From Dr. Janet Roark, the EO Vet:
LITTER BOX POWDER RECIPE
1 c. Baking Soda
1 tbsp. Epsom Salt
3-4 drops Essential Oils of your choice (Lavender, Cedarwood, Grounding Blend, Lemongrass are all good choices.)
DIRECTIONS: Mix together and let sit for a minimum of four hours. Sprinkle on litter as needed.

OIL SAFETY FOR PETS

  • Dilute for topical use.
    • Know your pet’s health status.
    • Do NOT use oils on or near eyes, ears, nose, or genitals of your pet.
  • Use a water diffuser for aromatic use and allow your pet to roam freely with an open door to the room.
  • Caution should be used around animals that are pregnant, nursing, young, or on certain medications.
    • Do not use oils topically on your pet if using a topical medication or dermal patch – this includes topical flea/ tick preventatives.
    • Do not give any of the products containing xylitol (toothpaste, beadlets, etc.).
    • Only use Therapeutic Grade Essential Oils.
  • Observe your pet’s behavior.

 

In the event of an adverse reaction, dilute with a carrier oil – skin irritation is the most common and most reactions resolve within 24–48 hours after oil exposure. Discontinue use of an oil if your pet shows signs of distress, drooling, squinting, rubbing their face, vocalization, shaking, vomiting, or diarrhea.

Top Three Benefits of Yoga for Beginning Students

The Top Three Benefits of Yoga for the Beginning Student

Top Three Yoga Benefits

Top Three Benefits of Yoga for the Beginning Student.

I teach beginners yoga at my church. You have to start somewhere….why not with someone who loves to teach to beginners?

With beginners yoga, you learn with an experienced teacher (over 19 years of teaching experience).

Discover How to: Ease Back Pain, Lessen Stress, Lose Weight and more!

Additional benefits can include: Better Balance, Increased Flexibility, Gain Strength, Build Bones, and Lower Your Blood Pressure.

Gail Pickens-Barger, 409-727-3177 for your yoga questions, plus I teach a mat yoga class on Mondays at 6:15 PM, chair yoga class on Thursdays at 10;00 AM, plus teach at corporations, yoga for your place of business.

See you at Wesley UMC, 3515 Helena Avenue, for the two public classes, and call me for your place of business or private yoga!

Yoga in Nederland, Texas

Yoga in Nederland, Texas

Yoga in Nederland, Texas with Gail Pickens-Barger, 409-727-3177

Yoga in Nederland, Texas with Gail Pickens-Barger, 409-727-3177

Love teaching beginners yoga and chair yoga fitness to our community.  You do not have to be a member of the church to enjoy the yoga classes offered at Wesley UMC, 3515 Helena Avenue, Nederland, Tx.  Part of our outreach.

You help support the backpack food ministry with your class fee, and enjoy a beginners class to help you get started on your fitness journey!

Questions?  Please give me a call, Gail Pickens-Barger at 409-727-3177, leave a voice message if I am unable to take your call.  Thank you for selecting Wesley for your yoga classes.  I know that there are many options out in our community to take yoga classes and privates.  Thank you for selecting our classes here at the church.

Gail Pickens-Barger

p.s. Coming soon Veterans Yoga!

#chairyogafitness
#beginnersyoga
#veteranyogaproject.

Fall Prevention for Seniors – Tai Chi & Yoga

Fall Prevention for Seniors – Tai Chi & Yoga

Yoga Helps! Fall Prevention for Seniors Falls present a major problem in the health and independence of elders over 65.

Fall Prevention for Seniors Falls present a major problem in the health and independence of elders over 65.

Fall Prevention for Seniors

Falls present a major problem in the health and independence of elders over 65. The Center for Disease Control and Prevention (CDC) states that more than one-third of older adults fall each year. Of these 20-30% will result in hospitalization from head injury or hip fracture. Many will need to spend at least a year recovering in a long-term facility and some never return to their homes. Most falls are preventable.

There are numerous risk factors that lead to falls. As we age our balance and speed of gait decrees. When we walk too fast or when we don’t pick up our toes we put our selves at risk. Some senior citizens have assistive devices such as canes or walkers that they do not use. Some elders get very limited exercise or practice only one form of exercise such as walking or lifting weights or practicing yoga or Tai Chi. We often don’t realize that maintain good strength and balance requires a combination of all of these forms of exercise.

There are other factors that put one at risk for falls. These include decreased vision and hearing, multiple medications, foot problems, and unsafe home, and fear of falling.


Vision Issues

Decreased vision may result from cataracts, macular degeneration, or glaucoma. As we age we experience reduced contrast sensitivity and we may not see the edges that mark the changes in surfaces. Sometimes we do not see steps or cracks in sidewalks. We may have glasses with outdated prescriptions or need increased lightening. There are many simple things we can do to make things easier to see. Mark abrupt edges with contrasting tape. Use additional lightening from a small lamp when writing checks or cooking food. Keep walkways and steps clear of clutter. Put bells on pets.

Fall Prevention for Seniors Falls

Senior Father Being Comforted By Adult Son


Foot Issues

Some elders have problems with their feet. Proper fitting shoes can increase mobility and can assist in the correction of some foot problems. Open-backed shoes or slippers can be hazardous and cause falls. Make sure that your shoes are wide enough, and that the bottoms are not too slick. High heels should be avoided. Good fitting shoes are not only comfortable but support us in the things that we want to do.

Medication Issues
Many senior citizens take multiple medications several times each day. The average senior takes ten different medications that are prescribed by different physicians. Some drugs interact with other prescription drugs, with over the counter drugs (OTC), with herbal supplements or alcohol. Some prescription bottles are hard to open or their labels may be difficult to read. Some older persons forget to take medications.

There are several things that you can do. Purchase all of your medications from the same pharmacy. Ask for easy to open bottles with extra-large printed labels. Read the information that comes with your prescriptions or over the counter medications. If you have any questions about new medications or a change in the dosage of medications, ask your health care provider or pharmacist. Carry a list of the medications that you take in your wallet and post a list on your refrigerator. Senior citizens play an important role in identifying and preventing problems by understanding the medications that they use.


Home Safety

60% of falls occur at home and many falls can be prevented by making modifications to your home before they are needed. Use a non-skid mat in your shower or tub and have grab bars to hold as you get in and out of the tub. Use a shower chair and a shower extension. Make sure there a light switch, a flashlight and a phone near your bed. Have something sturdy to hold on to when you get out of bed.

The following are questions that are important in keeping your home safe. Do you have smoke detectors that have working batteries? Are their light switches at the top and bottom of the inside stairs? Are there sturdy handrails and a non-slip surface on the surface of stairs? Can you turn on a light without having to walk into a dark living room? Are passageways free from objects and clutter? Have you put away small rugs and runners that move or slide? Are emergency phone numbers posted near the phone? Are stove controls easy to see and reach? Are regularly used items within easy reach without climbing, bending or reaching? Do you have non-skid rugs?


Fear of Falling

Fear of falling becomes more pronounced as we age. When we are afraid of falling we limit exercise thus decreasing our strength, mobility, and flexibility. We limit outings and decrease social contact. It becomes self-fulfilling prophecy.

There are several things you can do. Learn to get up off the floor. Set up a buddy system and have a friend or family member call you each day. Know when you are taking a risk like climbing a ladder or going out on an icy day. One can purchase a medical alert system that allows you to activate an alarm by pressing a button on a pendant or arm bracelet. The alarm alerts a trained profession that contacts family or emergency personnel. If you have fallen several times, contact your doctor. He/she may have suggestions of things you might do

Community-based programs are presented at senior centers that address fear of falling. Classes like yoga and Tai Chi provide gentle exercise that decreases falls. It is not possible to prevent all falls, but we can limit the number that happen.

Yogic Sleep – Why you need it!

Yogic Sleep – Why You Need IT!

Yoga Nidra for better sleep.

Yoga Nidra for better sleep.

Yoga and Sleep

National Sleep Foundation 2003 Sleep in America Study found that about half of the senior citizen population reports some type of sleep problem such as waking to go to the bathroom and not being able to get back to sleep. Sleep problems in the elderly are correlated with stress, medical conditions, excess weight or fatigue. The study indicates that many of these problems go untreated.

Additional factors that contribute to insomnia include anxiety, depression, caffeine, alcohol, pain, grief, as well as chronic conditions such as arthritis, asthma, sleep apnea or restless legs syndrome.

There is a positive correlation between sleep and fitness. About half of older adults do some kind of fitness activity during the week. Simple stretching and yoga relaxation exercises can enhance mental and physical relaxation and improve the quality of your sleep.

Yoga Poses:
There are a variety of yoga poses done before bed that may be helpful. They can be adapted to use in a chair. These include: legs up the wall or on a chair (laying on the floor with legs resting on a chair); seated forward bend (seated leaning forward on another chair or table) and sitting in easy pose, cross-legged with back against wall.

Deep Breathing:
Use deep breathing to relax and unwind from a busy day. Breathe deeply and evenly through both nostrils. Inhale for 4 counts, exhale for 4 counts for several complete breaths. Then inhale for 3 counts and exhale for 6 counts. Repeat several times. Increase the length of the exhaled breath as you are able. Only do what is comfortable for you.

Relaxation:
Use progressive relaxation in any one of its many variations to relax the body. For example, begin by focusing on your feet as you inhale and exhale slowly. Focus on relaxing your toes, ankles, heels, calves etc. with each exhale. Some people like to tighten muscles and then relax them as they exhale. As you relax, feel all the tension drain from the part of the body on which you are focusing. Continue throughout your body, relaxing each part as you exhale. In addition, you can focus on your breath as you inhale and exhale or think of a special word and repeat that word as you inhale and exhale. Visualize a favorite place and go there in your mind. Find a progression that works for you and practice it. When you have problems sleeping use the progressive relaxation you have practiced.

Take a little time to unwind before you go to sleep. Don’t keep working until you hit the mattress.

Other Suggestions include:

  • Make your bedroom comfortable and inviting. Eliminate noise and excess light.
  • Go to bed the same time every night. Create a routine that prepares you for sleep.
  • Take a warm bath.
  • Massage your feet, especially the pressure points on the inside and outside of your heels.
  • Massage your face.
  • Alcohol and tobacco taken near bedtime can interfere with deep sleep.
  • Get some exercise during the day. Include walking, weights, yoga, or Tai Chi in your plan.
  • Check with you doctor before taking medication
  • Insomnia is not life-threatening. When you can’t sleep write down the thoughts that are concerning you. Keep a list of positive thoughts and focus on them.
  • Take a 20 minute (not longer) nap during the day

Be kind to yourself. Sleep cannot be forced, it can be coaxed. The world can spin without you for a while. Enjoy this moment.

#beginnersyoga
#setxyogaclasses
#setxyogastudio
#nederlandtxyoga
#yogawithgaileee
#yoganidra
#yogicsleep

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

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

osteofirstsecondposes

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

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

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

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