I have this chair yoga fitness class on Thursdays at 10:00 AM. A unique class in that I teach this for the National MS Society. Part yoga, part cardio fitness. Since some folks come in with canes, walkers, maybe a walk that does not promote cardio fitness, I throw in some seated cardio fitness.
A good 20 minutes or so with our heart rates elevated. We get in a good part of breathing, yoga, cardio fitness, balance, and meditation. It has become quiet popular with folks.
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.
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.
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.
Free Yoga Class for Veterans, Nov. 11th & Nov. 14th, 2019 in Nederland, Texas.
As an ambassador for the #veteransyogaproject I am happy to provide two free yoga classes for #veteransday and #veteransgratitudeweek at Wesley UMC, 3515 Helena Avenue, Nederland, Texas.
Monday, November 11th at 6:15 PM a Beginners Yoga Mat class. Bring a mat if you have one, if you do not, I do have extras.
Thursday, November 14th at 10:00 AM a Chair Yoga Fitness Class (street clothes work great in this class).
Call Gail at 409-727-3177 if you have any questions about this or any yoga class in South East Texas area. If my class does not fit your schedule, I have a lot of great instructors and yoga studios to refer you to!
Please leave a voice message with your phone number, if I am unable to take your call!
The 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!
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.
More details on the benefits of a regular Yoga practice.
Discover how to: lose weight, eliminate your stress, increase your flexibility, build your strength using Yoga.
* Help you lose weight: Many forms of yoga raise the heart rate into the aerobic range. But you don’t need to exert yourself to lose weight with yoga. Some studies show even gentle yoga and breathing techniques rev up your tired metabolism so you can lose weight.
A study at the Fred Hutchinson Cancer Research Center in Seattle linked yoga and weight loss. This study of over 15,000 men and women showed people who did yoga lost weight while the control group gained weight.
Another study presented last year at the America Heart Association found yoga helped overweight high school students lose weight while the control group gained weight.
And the famed Dr. Dean Ornish encourages his patients to practice yoga to help ensure weight loss. When you do yoga and make it part of your lifestyle, you’ll soon discover it’s power for weight loss.
Yoga helps you to lose weight in varied ways. It helps you build muscle mass. When you increase your muscle mass, you boost your resting metabolism — and that makes your body burn more calories. You strengthen your body from tip to toe with a regular practice. The thyroid gland normalizes your weight without you having to be in the gym 4-6 days a week. There are a number of factors involved in the normalizing of the weight. Some of the poses in a practice stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism. Yoga goes even deeper by changing the relationship of mind to body, and eventually to food and eating which can have a tremendous impact on weight loss.
* Eliminate your stress: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, you help on lowering your levels of the stress hormone cortisol. Cortisol is the chemical that is linked to increased belly fat. Big bellies are linked to insulin resistance-a precursor to Type 2 (adult-onset) diabetes – and heart disease. By combating stress, yoga helps to normalize cortisol levels and keep belly fat to a minimum.
Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia. Your lung capacity will improve, and so will the quality and depth of the breath. People who practice on a regular basis, will notice that they will have less upper respiratory infections, this is thought to be because of the quality of your breath one practices in a yoga practice.
*Improve your flexibility: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in and helping to relieve back, neck, joint and muscle problems. Many people think that they need to be flexible or need to be able to touch their toes to do yoga. Not so! You come to yoga with however your body is at the moment, and with working through your practice, work towards a more flexible body!
* Build your strength: Yoga postures use every muscle in the body, helping to increase strength literally from head to toe. When I restarting taking yoga about 12 years ago, I could only do one pushup. After being in a regular practice for three months, I could at the end of those three months do 19 pushups! I was truly amazed at this feat and was hooked on yoga from that point on.
While the different poses in a practice can strengthen the body, they also provide an additional benefit of helping to relieve muscular tension. Lots of people have upper body tension, due to being at a desk or car or at the computer for a lot of the day. Coming to a session, helps to build the upper body strength, and to relieve tension being held in the body, so you get the benefit of increasing strength and easing body tension.
* Remember, you don’t have to be flexible, or in shape to do yoga. If you can breathe you can do some form of yoga. The more out of shape that you are, the more you’ll see immediate results in a regular practice.
Please join me in a gentle beginning yoga class. What happens in a class is for the first time, you’ll register and sign in, I’ll discuss with you any body issues that you may have (back, carpal tunnel syndrome, balance, surgeries, high blood pressure, etc.), Class is typically 55 minutes in length. Each class will begin with a warm-up and stretching. The warm-up is then followed by focused breathing, then a series of poses that gently work the entire body. After the exercises, there is a period of physical and mental relaxation and reflection.
Participants do not need any prior experience (I love beginners!!) to attend. All skill levels are welcomed. You may borrow a yoga mat, but I encourage you to purchase a yoga mat of your own. Blankets, blocks, straps are provided for you to use during your practice.