Gifts under $50 for Yoga & Fitness

Gifts under $50 for Yoga & Fitness

These are some of my favorites for using in my fitness and yoga practice.  Enjoy!

Gift Guide For the Yogi

These are great to have for your home practice.  My next gift list is specific for aiding one to ease their back pain!

Yoga Gift Guide for under $50

My favorite tools for using in yoga classes and personal fitness. Help ease the pain from the body using these various tools and books!

rbg-bookTake a look at this review of The RGB Workout. I was so impressed I bought a book for me and a book for my over 90 year old mom!

 

 

 

 

 

Another “find” is the Stretch Out Strap by optp.com I first ran into this particular looped yoga strap over 17 years ago, when I took the two day YogaFit for Seniors training with Rita Joseph.  The class included using poses seated on the chair, behind the chair, a block, ball, and this really cool strap. You did not have to use your “grip” but threaded your hand into the loops to use the strap in your practice. My chair yoga clients love it, plus so do my 440-2_stretch-out-strap-with-guidebeginners yoga clients. Well worth getting (and pick the version with the added poster)! Check out this other instructor who reviews the Stretch Out Strap!

I use the stretch out strap in my 12 yoga poses for preventing osteoporosis / osteopenia routine.  It is just so easy to loop the hands in the “loops” to do the Hand to Foot Number 1 Pose and the Hand to Foot Number 2 Pose.  handtofoot1pose  handtofoot2pose
I cannot easily reach out to the side without my stretch out strap without lifting my opposite side of my body.  So with the stretch out strap, it is so much easier to do!

Fit Simply Resistance Loop Exercise Bands.  Found this little jewel at one of my daughter’s homes.  She was using the bands in a pilates routine that she did on a regular basis.

1-mod-circle-510x545I looked up the band on the website, and purchased a set for myself.  I didn’t really start using the bands until I was encountering some back pain.  Turns out I needed to start turning on some major hip flexors and glute muscles to start to get myself out of pain.  I turned to these bands, and sure enough I now do the famous pilates “clam” exercises with varied resistance levels.  Wow, it works, but you have to keep up the daily work, to stay out of pain.  Coach Sofia has some good information via her site, facebook & youtube in using the resistance loop bands. Plus a lot on the piriformis syndrome and what to do about it.

BandedClamShell

Coach Sofia demonstration of clams with a resistance loop band.

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.

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