Chair Yoga Therapeutics

Tracey Eccleston E-RYT 500 Ageless Arts Yoga • www.agelessartsyoga.com • [email protected]

Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Table of Contents Table of Contents 1 Chair Safety 4 What chair should I use? 4 The Question of Shoes? 4 Do you use a mat in CYT? 4 Anatomy 5 Anatomy for Chair Yoga Therapeutics 5 Neutral Spine & Hinging at the Hips 5 Neck Awareness 6 The Acromion Process 7 The Diaphragm 7 Fascia 7 Health Challenges 9 Alzheimers & Dementias 10 Yoga Techniques: 12 Parkinson’s 13 Yoga Techniques: 15 Notes: 15 Cancer 16 Yoga Techniques: 17 Multiple Sclerosis (M.S.) 18 Yoga Techniques: 20 Osteoporosis & Osteopenia 21 Yoga Techniques: 23 Arthritis 25 Yoga Techniques: 26 Heart Disease 27 Yoga Techniques: 30 How to safely transition up & down 31 Each Person has their own Technique 31 Savasana 32

1 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Adapted Asana 33 Mountain 33 Precautions & Contraindications 34 Forward Bends 35 Precautions & Contraindications 35 Twists 37 Precautions & Contraindications 37 Warriors 38 Precautions & Contraindications 38 Triangle 39 Precautions & Contraindications 39 Tree 40 Precautions & Contraindications 40 Balance 41 What is balance & why is it important? 41 Dristi 41 Proprioception 41 Hands on Chair 42 Wall Support 42 Balance Exercises 42 Mountain Stance 42 Eye Tracking 42 Balance Beam 42 Weight Shifts 43 Heel - Toe 43 Leg Lifts 43 Leg Lifts with Alternate Arm 43 Reach for the Stars 43 High Step 44 Star 44 Swaying 44 Stand up Sit Down 44 Added Challenge 44 Alzheimer’s Sequence 45

2 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Energy Healing Practices 46 Shoulder Pull 46 Homo-Lateral Repatterning 46 Four Thumps 46 Stomach Meridian - Grounding Thump 47 K-27 Thump 47 Thymus Thump 47 Spleen Thump 47 The Hook up 48 Pranayama 49 Straw Breath 49 Three part Yogic Breath 49 Square Breath 50 Lymphatic Breath 51 Meditation 52 Sa Ta Na Ma Meditation 52 Guyan Mudra - (Vaayu Vardhak) 53 Shuni Mudra - (Akaash Vardhak) 53 Surya Mudra - (Ravi Mudra & Prithvi Vardahk) 54 Buddhi Mudra - (Jal Vardhak) 54 Visualization 55 Sa Ta Na Ma Meditation 56 Resources 57

3 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Chair Safety How to keep yourself and your clients safe

WHAT CHAIR SHOULD I USE?

The answer to this questions is “the chair you have”. This can create challenges. Just as every body is unique, in many cases so is each chair. Before each class be sure to inspect each chair thoroughly. Keys things to check are:

1.

2.

3.

The Question of Shoes?

Most yoga classes incorporate bare feet as part of the experience. In CYT, we invite you to explore the experience of being bare foot, but it is by no means mandatory. If removing shoes will create a significant amount of effort, or if there are orthotics in the shoes that will support the feet and arches (and in turn the poses) we invite our students to keep their shoes on.

Do you use a mat in CYT?

Yes we do. However a mat is not mandatory, and it is highly recommended that the mats be prepared for some wear and tear (especially if the chair is going to be placed on the mat). You may choose to bring small non-slip pads to place under your chair and avoid placing the chair on the mat to reduce damage to the mat.

4 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Anatomy Important body awareness

ANATOMY FOR CHAIR YOGA THERAPEUTICS

When it comes to anatomy their are a few things that I feel are important to remember when teaching Chair Yoga Therapeutics

Neutral Spine & Hinging at the Hips With all the challenges of adapting poses one of the biggest safety concerns I have is teaching students the importance of a neutral spine. So many asanas hinge (pun intended) on clients understanding how to safely forward bend. Before we even move into forward bends lets take a moment to explore the spine and understand it’s role supporting our movements.

The “neutral spine” refers to the position of your spine when it is naturally curved throughout the three spinal curved areas. These areas are neck (cervical spine), middle (thoracic spine) and lower back (lumbar spine). When all three curves of the back are in their natural alignment, your spine is strongest. It is important to be able to find the neutral spine while standing, sitting and lying down.

Finding a neutral spine is as individual as each asana. Everyone’s alignment is slightly different, so each individual will have to explore their alignment themselves. I like to start by brining 5 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com awareness to the pelvis as this drastically affects the position of the spine. Tilt the pelvis forward and back, and feel for the place in your body where you feel the longest and most secure. Then move up to the chest and shoulders, opening and closing the shoulders again searching for strength and length. Finally bring your awareness to your neck and ensure your ears are over your shoulders with any necessary chin tuck to extend and lengthen. Once the neutral spine is a easy and nature position to draw into, then you can start playing with forward bends, and exploring the hinging of the hips.

All forward bends should be done with neutral spine, and only rounded in a handful of poses which may be contra indicated if students are living with Osteoporosis, or have at risk for osteopenia (a large percentage of Canadian woman over the age of 55 will fall into this risk factor and many don’t even know it).

Neutral Spine Info PDF

http://www.thepilatesconsultant.com/pdfs/neutral_spine.pdf

Lumbar Spine Anatomy https://youtu.be/0qR-Yfw9fOI

Neck Awareness

Just as with forward bending, overextension of the neck creates challenges of it’s own. The cervical spine houses the final stretch of the spinal cord before it connects to the brain and is surrounded by key arteries supplying blood to the brain and the body. When we over extend the head with the full pull of gravity, we risk pinching off one of these arteries. Due to this, we avoid neck extensions while in a vertical position. Options are, to forward bend with a neutral spine and extend the neck back looking the horizon (be sure to tuck the head back in before returning to vertical). The second option is to jut the jaw forward with a slight tilt of the

6 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com head while continuing to lengthen and extend through the back of the neck. A teethy smile with a swallow can further engage this stretch.

The Acromion Process

The acromion process is a bony protrusion of the shoulder, which in some bodies can limit or reduce the range of motion in the should unless it is worked around. A simple way to ensure that everyone is moving around the acromion process is to turn the palms up with the arms are parallel to the shoulders.

Shoulder Anatomy https://youtu.be/D3GVKjeY1FM

The Diaphragm

In human anatomy called the thoracic diaphragm is a sheet of internal skeletal muscle that extends across the bottom of the thoracic cavity. It separates the heart and lungs from the abdominal cavity and is the muscle used move the airflow in and out of the body. As the diaphragm contracts, there is more space for air, and as it relaxes the airs is pressed out of the lungs. It is important for our clients to understand and feel their diaphragm in order to fully understand multiple breathing techniques. The Straw breath on page 53 is the best way to explore the diaphragm.

Diaphragmatic Breath https://youtu.be/hp-gCvW8PRY

Fascia

Fascia, also known as myofascia, is the only substance in the body that is capable of creating, and or contributing to, many of the systems you feel. When you restore balance and proper function to this connective body tissue, you body as the ability to heal itself of injury, safely, and naturally.

7 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Fascia is like a cobweb that runs through the entire body. It provides support to organs, nerves and blood vessels. Think of it as the black space that keeps the planets from colliding. It is fully inter-connected, meaning that through fascia, every part of your body is connected to every other. Fascia requires love an attention just like any other part of the body. Be sure to keep it hydrated, and offer t massages. When fascia isn’t moved it becomes hard, thick and stiff. Moving the body in all it’s ways, with proper hydration and some massage can create big changes in the body. There’s plenty of self release you can do by using tennis balls, blocks and rollers to release tense fascia.

Fascia - Fuzz Speech Gil Hedley https://youtu.be/_FtSP-tkSug

8 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Health Challenges

Start where you are, use what you have, and do what you can!

9 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com ALZHEIMERS & DEMENTIAS

Dementia is a term used to describe multiple disorders that affect the functioning of the brain. Alzheimer’s disease is the most common form of dementia. Alzheimer’s is the irreversible deterioration and destruction of brain cells by “plaques” and “tangles”. “Plaques” are numerous tiny, dense deposits scattered throughout the brain which become toxic to brain cells at excessive levels. “Tangles” interfere with the vital processes, and eventually choke off living cells. When the brain cells die, the brain physically shrinks in some regions.

10 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com There are 3 stages of Alzheimer’s disease the “early stage” where the disease affects the memory for words and names, short term memory is affected and there is considerable challenges with losing and misplacing objects.

“Moderate” (middle stage) is typically the longest stage and can last for many years. The patient becomes confused and frustrated, and emotions such as anger or acting out in unusual ways starts to develop. It becomes difficult to express thoughts and perform routine tasks. Their history starts to disappear, they can become moody and withdrawn. They can forget their own address or phone number, and even start to loose track what day it is. Sleep patterns shift and there is an increased risk of wandering and becoming lost. Personality and behavioral changes, including suspiciousness, delusions, repetitive behavior and compulsiveness starts to surface.

“Severe” (late stage) is the final stage of this disease. Patients lose the ability to respond to their environments, carry conversations and eventually to control movement. At this stage individuals may require full-tim care. Experiences changes in physical abilities (walking, sitting and eventually swallowing). They become particularly vulnerable to infections, especially pneumonia.

What is Alzheimer’s Disease YouTube link https://youtu.be/9Wv9jrk-gXc

Understanding Alzheimer’s YouTube link:https://youtu.be/LL_Gq7Shc-Y

Cause • Aging • Environmental factors such as stress • Family history and genetics

Symptoms • Memory Loss (initially recent events and eventually long-term events) • Poor coordination and mobility • Struggles to make decisions. perform normal tasks, or follow a conversation • Unable to recognize relatives, friends • Irritation • Wandering off • Appear apathetic and loose interest • Less expressive and withdrawn • Repetition of words or actions • Hiding possession • Physical outbursts and restlessness 11 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Prevention • Control the risk factors like blood pressure, diabetes and stroke • Avoid stress in midlife • Lead an active mental and physical life.

Yoga Techniques: • Sa Ta Na Ma Meditation • Balance Poses • Pranayama that relaxes • Brain Balancing Exercises

Notes:

Alzheimer Communication 1. Never argue, instead agree 2. Never reason, instead divert 3. Never shame, instead distract 4. Never lecture, instead reassure 5. Never say “remember”, instead reminisce 6. Never say “I told you”, instead repeat/regroup 7. Never say “You can’t”, instead do what they can 8. Never command/demand, instead ask/model 9. Never condescend, instead encourage 10.Never force, instead reinforce

12 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com PARKINSON’S

Parkinson’s is a neurodegenerative disease, that occurs when dopamine, the chemical that carries signals between the nerves in the brain die.

Parkinson’s develops gradually, often starting with a slight tremor. In the early stages your face may show little or no expression, and your arms may not swing when you walk. Your speech may become soft of slurred. Parkinson’s disease worsens as your condition progresses over time.

Presently there is no cure, but there are lot’s of treatments through medications and surgery. There are multiple side effects from the drugs including dizziness, insomnia, muscle pain, numbness, diarrhea and constipation.

Parkinson’s explained on YouTube https://youtu.be/SpbvqqgCHe8

13 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Cause • Often idiopathic - cause unknown • 15% have family history - mutation in a gene • Pesticides • Age (5-10% are diagnosed before 50 years of age) • History of concussions • Male have higher risk • Inhaling heavy metal particles (copper, manganese, lead)

Symptoms • Tremor • Slowness and stiffness • Impaired Balance • Rigidity of the muscles • Fatigue • Soft Speech • Problems with handwriting • Stooped posture • Constipation 14 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com • Confused or interrupted smell • Sleep disturbances • Memory Loss • Trouble Focusing

Prevention • Because the cause is unknown prevention remains a mystery • Some research shows caffeine may reduce the risk of developing Parkinson’s • Other research shows that regular aerobic exercise may reduce the risk

Yoga Techniques: • Vinyasa Flow • Trunk strengthening and lengthening poses • Balance Poses • Dirgha Breath

Notes:

15 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com CANCER

Cancer is a disease that starts in cells that get mixed signals which causes the cells to form lumps or tumours, or spread through the body through the blood stream or lymphatic system to other parts of the body. When the cancer moves from one part of the body to another that is called metastasis or a metastatic growth.

Cancer Explained Youtube https://youtu.be/UwbuW7oK8rk Cause • Genetics • Smoking • Diet, physical activity, excess body weight and alcohol • Sun & UV exposure • Carcinogens

Symptoms • Symptom’s are very specific to each cancer • Fatigue • Weight loss • Fever • Lumps • Skin changes • Change in bowel or bladder function • Sores that do not heal • Recommended to have regular check ups by your doctor if you have concerns

16 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Prevention • Don’t use tobacco products • Eat a healthy diet • Maintain a healthy weight • Stay physically active • Protect yourself from the sun • See your doctor regularly

Yoga Techniques: • Restorative / Gentle Yoga • Shivasana • Meditation • Lymphatic Breath (but not in all conditions)

Notes:

17 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com MULTIPLE SCLEROSIS (M.S.)

Multiple Sclerosis (MS) is a disease where your immune system attacks the myelin (a protective sheath that covers your nerves). Once the Myelin is damaged it disrupts the communication between your brain and the rest of your body. The damaged parts of Myelin is often called “lesions” or “plaques”. Eventually the nerves irreversibly deteriorate. Some people with MS may lose the ability to walk independently (or at all), while others experience long periods or breaks where no new symptoms develop. There is no cure for MS, but there are several treatments to help speed the recovery from attacks, and modify the progression of the disease.

Most people with MS have a “relapsing-remitting course”. MS has well defined attacks, followed by complete or partial recovery. Over time however, the myelin may lose its ability to recover, and scarring sets in, with the possibility of more permanent damage. New symptoms (relapse) that develop over days or weeks usually improve followed by a quiet period (remission). The severity of MS progression and specific symptoms is impossible to predict at the time of diagnosis.

What is Multiple Sclerosis? https://youtu.be/KGzsriXqg6U

18 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Cause • Often idiopathic - cause unknown • Environment • Genetics make you more susceptible, but it is not heretic 19 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com • Woman are 3 time more likely to be diagnosed and is most common in people with a Northern European background

Symptoms • Numbness or weakness in affected body parts • Vision loss, partial or complete, double vision or blurring • Tingling or pain in affected parts of the body • Slurred speech • Fatigue • Dizziness • Problems with bowel and bladder function • Electric-shock sensations that occur with certain neck movements (especially bending the neck forward) • Small increases in body temperature can temporarily worsen signs and symptoms of MS.

Prevention • As the cause is unknown, so is prevention

Yoga Techniques: • Waterfall (legs up wall) • Inversions (Downward dog, forward bends) • Balance Poses • Alternate Nostril Breath and Dirgha Breath

Notes:

20 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com OSTEOPOROSIS & OSTEOPENIA

Osteopenia is the thinning of bone mass. While this decrease of bone mass is usually not considered “severe” it can be a very serious risk factor for the development of Osteoporosis. The diagnostic difference between Osteoporosis and Osteopenia is the measure of bone mineral density.

Osteoporosis is a medical condition where the bones become brittle and fragile from loss of tissue, often as a result from hormonal changes, or deficiencies in Calcium and/or vitamin D. Osteoporosis fractures most commonly occur int eh hips, wrists and spine. White and Asian women who are past menopause have the highest risk. Weight bearing exercise can help prevent bone loss or strengthen already weak bones.

What is Osteoporosis YouTube https://youtu.be/eYGkT6OrBk0

There are two kinds of Osteoporosis. Primary osteoporosis is the most common and is usually related to old age and reduced amounts of estrogen. Whether a person develops osteoporosis depends on the thickness of the bones in early life as well as health, diet and physical activity at all ages. Secondary osteoporosis has the same symptoms as primary, but it occurs as a result often related to other diseases and conditions. Secondary osteoporosis can occur at any age. 21 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Silent Fractures are one of the many challenges faced when living with Osteoporosis and can create a significant amount of fear when diagnosed. Silent fractures are often compression fractures that occur when the spines compresses during an injury. When the external force is applied to the spine (like carrying a heavy object) the vertebra may collapse. These types of fractures can cause little to not pain, right through to intense pain. When these fractures occur with little to no pain they are called silent fractures. Since many of us live with varying forms of back pain, it’s often added the pile of “things your experience while aging”. 22 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Poses that extend, lengthen and strengthen the spine offer great support to this challenge. Popular yoga poses in the Osteoporosis world are, Tree, Triangle, Warriors, Extended Triangle and back bends (such as camel and bridge) along with gentle standing twists. Forward bends can be done but MUST have a neutral spine. If the client is not able to locate a neutral spine forward bends should be avoided.

Weight bearing exercises are also recommended to help reduce the lose of bone density. Tai Chi and Yoga offer this, but you can also add light weights into your classes.

Cause • Aging (especially females that are white and asian) most people lose .5% of bone mass every year after the age of 50 • Change in hormones • Insufficient levels of calcium and Vitamin D • Family history • Life styles including poor diet, smoking and too much alcohol • Certain medications

Symptoms • Typically no symptoms in the early stages of bone loss • Back pain • Loss of height • Stooped posture • Bone fractures occur more easily

Prevention • Adequate amounts of calcium • Adequate amounts of Vitamin D • Regular exercise • No smoking

Yoga Techniques: • Load bearing poses - Warriors, Triangle • Mountain & Tree • Balance Poses 23 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com • Dirgha Breath & Straw Breath

Notes: Wall push ups and lunges with knees drops are great poses for osteoporosis

24 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com ARTHRITIS

Arthritis is inflammation of one or more of your joints. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis causes the cartilage to break down. Rheumatoid arthritis is an autoimmune disorder that first targets the lining of the joints (synovium)

Rheumatoid Arthritis https://youtu.be/Yc-9dfem3lM

Cause • Osteoarthritis occurs from wear-and-tear damage to your joints cartilage. Enough damage can cause bone on bone grinding which causes paine and restricts movement • Rheumatoid arthritis occurs when the body’s immune system attacks the lining of the joint capsule creating a touch membrane that encloses all the joint parts. This lining (the synovial membrane) becomes swollen and inflamed and can eventually destroy cartilage and bone within the joint • Some arthritis runs in families • Age increases the chances 25 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com • Woman are more likely to develop rheumatoid arthritis • Previous joint injuries increase the chances • Obesity puts extra stress on joints especially knees, hips and spine

Symptoms • Most symptoms are felt in the joints • Pain • Stiffness • Swelling • Redness • Decreased range of motion

Prevention • Not all cases of arthritis can be prevented • Maintain a healthy weight • Active lifestyle • Give injuries full time to heal

Yoga Techniques: • Gentle Yoga (no excessive pressure on joints) • Joint Opening Series • Acupressure Hand & Knee Movements • Dirgha Pranayama

Notes:

26 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com HEART DISEASE

Heart disease can mean a variety of heart health concerns that affect the heart. Diseases under this umbrella include coronary artery disease, arrhythmias (heart rhythm problems) and congenital heart defects (ones you’re born with). The term is often interchangeable with “cardiovascular disease”. Cardiovascular disease often involves blocked or narrowed blood vessels leading to angina (chest pain), heart attack or stroke. Other types or heart disease are congestive heart failure and aneurisms.

Congestive Heart Failure https://youtu.be/GnpLm9fzYxU

Aortic Aneurysm and Aortic Dissection https://youtu.be/Bnoo5insrUQ

Coronary Heart Disease https://youtu.be/9MlPDBaoyJ8

27 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com 28 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Cause • The causes of heart disease vary by the type of heart disease • Build up of fatty plaques in your arteriesLeaky valves • Unhealthy diet • Lack of exercise • Being overweight • Smoking • High blood pressure • Diabetes • Stress • Drug abuse • Some medications

Symptoms • Chest pain (angina) • Shortness of breath • Pain, numbness, weakness or coldness in your legs or arms • Pain in the neck, jaw, throat, upper abdomen or back • Racing heartbeat (tachycardia) • Slow heartbeat (bradycardia) • Dizziness • Fainting • Chest pain or discomfort • Fluttering in your chest • Pale gray or blue skin colour • Swelling in hands, ankles of feet • Fatigue • Breathlessness with exertion

Prevention • Exercise regularly (30 minutes a day) • Avoid smoking • Control health conditions (high blood pressure, high cholesterol and diabetes) • Maintain and healthy weight and eat a healthy diet • Manage stress • Practice good hygiene

29 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Yoga Techniques: • Balance Sequence • Gentle Back Bends and Heart Openers • Meditation • Dirgha Breath

Notes:

30 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

How to safely transition up & down Techniques to assist clients moving to the floor and back up to standing

EACH PERSON HAS THEIR OWN TECHNIQUE

“Help, I’ve fallen and I can’t get up!” We’ve all heard the phrase, and many of us know that this is one of the biggest fears for many with mobility issue. Teaching your students how to safely transition from floor to standing with the use of the chair and reduce the negative affects that this challenge creates.

The more fear our clients have in falling, the more they start to shuffle and watch their feet when walking (which more often than not leads to the fall that they fear). We need to build our students confidence that if they were to fall down, there are many techniques for getting up. The challenge is that dependent on the challenges that students may have, the technique for getting up will vary. Let’s explore...

1.

2.

3.

31 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com SAVASANA

Savasana is often a part of class that is most looked forward to by our students. However, for some the anxiety it can creates just in the thought of having to find our way up off the ground may lead to a shift in our classes.

There is always the option of thinking of Shivasana as a peak pose an place it in the middle of class. Give the body a warm up, work your way slowly down to the floor, enjoy Savasana, and then continue with more body work, building up to the most challenging part of class, getting up off the floor. Finish with some standing poses, and then enjoy a seated meditation to end the class.

Feel free to keep savasana at the end of class so long as the work of returning to standing isn’t going to negate all the wonderful experiences that savasana provides. Remember, we want our students to leave on a positive note.

32 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Adapted Asana How to provide safety and ease in all Asana’s

MOUNTAIN

Mountain pose offers many challenges for those with balance issues. Initially clients may choose to have a wider stance than usual, to create a wider base and stronger foundation.

It is recommended that the chair be used as support whenever needed. There are multiple techniques for holding the chair.

1.

2.

3.

The location of the chair also comes into play when supporting mountain pose. These locations are:

1.

2.

3.

The wall is also an excellent form of support when first working with Mountain pose. You can set things up so that the client has the wall behind them and the chair in front of them for added support.

33 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com Precautions & Contraindications

• Balance challenges

• Fatigue or insomnia or some related sleep disorder

• Unmedicated high and low blood pressure

• Blood circulations problems or faulty valves

• Headaches or persistent migraines

• Weight bearing challenges

Notes:

34 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com FORWARD BENDS

When exploring forward bends a neutral sign should be top priority. Forward bends can be done from standing or sitting (either on floor or mat)

List 3 options for a forward bend

1.

2.

3.

Teaching people how to find and hinge at the hips can be done through the exploration of leg lifts. (Keep in mind the challenge of balance to determine if leg lifts should be done seated or standing). Another technique is to have the clients complete their forward bend over the back of the chair. This however, is only an option if the back of the chair meets the hips of the client.

Props such as blankets, bolsters and props can be used to raise the seat of the chair to decrease the intensity of the forward bend if not using the back of the chair.

Precautions & Contraindications

• Back challenges - bend the knees to reduce the pressure • Tight hamstrings - lead to people rounding their backs - again bend at the knees or add a cushion under their heals • Balance challenges (when exploring standing forward bend) • Unmedicated high and low blood pressure and heart issues- keep the head above the heart and avoid raising the arms • Osteoporosis and Osteopenia - be sure to maintain a neutral spine and perhaps reduce the angle of the forward bend by coming to the back of the chair, or props on the seat. • Some hip replacements - certain clients will be advised to avoid bending through the hips at more than 90° • Pregnancy will require a wide leg in order to not put pressure on the baby 35 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com • Round bodies will require a wide stance in order to enjoy their full expression of the pose • Acute sciatica should restrict forward bends until the inflammation and pain has subsided. Sciatica that is not acute should limit the degree of the forward bend and ensure a neutral spine

Notes:

36 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com TWISTS

Twists should be done slowing and mindfully. Remind clients to allow their core to complete the twist and to refrain from torquing or pushing into the twist by leveraging their arms. The three places in the spine that twist are:

1.

2.

3.

Some people will have been informed by their doctors to refrain from twisting. It is my opinion that twisting is a natural part of our lives, and that the clients need to learn how to twist safely and mindfully. There is of course the option to limit the intensity of the twist, or remove a portion of the twist such as turning the neck by keeping the chin in alignment with the sternum.

Standing twists are often a more gentle twist, however there is a tendency for people to twist through the knees. Ensure that the hips stay locked forward (even touching the chair) and bed slightly at the knees to prevent this from occurring. Twisting at the knees can create challenges for the hips and knees joints.

Precautions & Contraindications

• Back challenges - lower the intensity, focus on a long neutral spine and stick with standing twists vs. seated • Pregnancy • Some hip replacements - will be advised to avoid turning the hip in or out as well as crossing the knees (ankles are an alternate)

Notes:

37 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com WARRIORS

Warriors are a strong a power practice that helps to build strength and confidence. Be sure that the chair is placed in a easy to reach location, and explore the depth of each pose by increasing the step. Initially start the exploration with an easy step back to lunge and keep the feet hip distance apart to provide a wider base to improve balance.

There are many variations of warrior that can use the chair as support. List three:

1.

2.

3.

Warrior flows can be a fun way to incorporate a little vinyasa into a CYT practice. Play with moving from one warrior to the next.

Precautions & Contraindications • High blood pressure and heart challenges • Shoulder challenges can keep the hands lowered • Balance challenges • Knee and hip challenges - shortening the step can reduce intensity of the pose • Diarrhea and incontinence

Notes:

38 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com TRIANGLE

Triangle opens up the side body and is very therapeutic for neck pain, osteoporosis, and sciatica. It stretches the full side body and helps to reduce stress while improving digestion. There are multiple ways of increasing and decreasing the intensity of this side body stretch. List three below:

1.

2.

3.

The purpose of this pose is to stretch the side body, not to touch the floor. Avoid forward bending, as it removes the stretch from the sides. Use props and the wall to support the pose as most peoples side body strength is limited.

Precautions & Contraindications • Balance challenges - keep the gaze on the ground and decrease the side body stretch - use the wall as added support • Fatigue or insomnia or some related sleep disorder • Unmedicated high and low blood pressure • Heart challenges (use the wall as support and keep upper arm on the hip) • Headache or migraine • Diarrhea or incontinence • Neck challenges keep the eyes straight ahead

Notes:

39 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com TREE

Tree pose is a wonderful pose for building balance and confidence. It helps to improve concentration and can relieve discomfort from sciatica. It is however a pose that for many is more advanced. List three ways to reduce the challenges faced in tree:

1.

2.

3.

Dristi (gaze) plays a key role in balance. Read further in our balance chapter. Using the wall, and other props can help students find ease in this challenging pose. Adding movement to the pose, or closing the eyes creates further challenges.

Precautions & Contraindications • Balance challenges • Fatigue or insomnia or some related sleep disorder • Unmedicated high and low blood pressure - keep hands at heart level or below

Notes:

40 Tracey Eccleston E-RYT 500 • email: [email protected]• www.agelessartsyoga.com Balance Techniques for building balance

WHAT IS BALANCE & WHY IS IT IMPORTANT?

Balance is the result of several body systems working together: the visual system (eyes), vestibular system (ears) and the proprioceptions system (the body’s sense of where it is in space).

Drugs often have the side affect of poor balance, and many diseases have loss of balance as a symptom or affect. 40% of stroke survivors have a serious fall within a year of their stroke and sleep quality plays and important factor in balance with fibromyalgia. MS balance can be affected by the rise in body temperature and patients with Alzheimer’s should practice balance exercises regularly.

Dristi

Your dristi or gaze plays a large affect on your balance and by changing your dristi you can drastically affect a students balance comfort. For those experiencing challenges with balance it is recommended that you bring your gaze to the floor at a natural gaze in front of the body (for most people this is a few feet away). As your comfort grows, you can start extending the distance on the floor further away, gradually working your gaze up to the horizon. If you are looking to create challenge in a pose, turn the gaze upward, or close your eyes.

Proprioception

Your proprioception is the awareness of where your body is in space and often occurs subconsciously. Proprioception can become impaired with an injury to a joint, or though a fall or old age. When proprioception is lost, the joints can feel unstable and balance comfort reduces. You can quickly gain and maintain your proprioception by practicing balance exercises.

41 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Hands on Chair

When working with balance poses, we aim to have brief to held moments of balance without the support of the chair. However, when the chair is required there are levels of support provided by holding the chair in multiple ways. If you are looking for complete support in a pose, hold the chair with two hands firmly. Next option is to shift the support into just one hand. Moving to hovering finger tips on or above the chair. Students may shift through all levels while exploring a pose, eventually, removing the hands completely. Shorts spurts of lifts are beneficial to truly work a balance pose, as the moment we hold onto something our brain shifts out of “balancing” mindset.

Wall Support

The wall is a wonderful addition to a CYT class, as it is an added support and can be used in addition to the chair or solo. You have options of facing the wall and using the hands for support, or turning your back or side to the wall an leaning into it while holding or moving through poses. By placing your students between the wall and the chair you can create an added sense of security for students who are still working on their balance.

BALANCE EXERCISES

Mountain Stance

Explore various positions of the feet, creating greater challenge the closer the legs are together.

Eye Tracking

Fix your gaze and move your body. Then fix your body and explore your gaze.

Balance Beam

Explore drawing your feet closer and closer together with the feet staggered (one foot in front of the other). Eventually brining your foot position into a heal to toe stance.

42 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Weight Shifts

In mountain pose practice shifting weight from one side of the body into the other.

Heel - Toe

Starting in mountain explore rising up onto your toes then lowering down. Then raise your toes and the front of your foot shifting your weight into your heals. Play with rocking your weight

mindfully back and forth.

Leg Lifts

Raise one leg at a time. Starting first by simply shifting weight and lifting the heal, then slowly bending at the knee and lifting one leg then the other.

Leg Lifts with Alternate Arm

Once you are comfortable with the leg lifts explore raising the alternate arm and pointing to the horizon.

Reach for the Stars

Is an alternate version of leg lifts where the leg is raised behind the body and the alternate arm is stretched out above the head reaching for the stars. This is a great exercise for osteoporosis.

43 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com High Step

Marching at your chair, lifting one leg at a time parallel to your hips. As your comfort grows explore marching around the chair or the room.

Star

Move one leg out to your side holding it in the air (like a star). Explore holding the pose for up to 5 seconds.

Swaying

Plant your feet and allow your stiff body to sway like a reed. Explore forward/back, side to side and eventually circles.

Stand up Sit Down

Practice standing up and sitting down from a chair. To do this you must get your feet under the front of the chair. Move your center of gravity forward then up. Initially allow the clients to use arm rests as support. As they get stronger decrease the amount they use their arms eventually not avoid using them entirely.

Added Challenge

You can provide additional challenge to all of the above exercises by slowly reducing the amount they support themselves on the chair/wall. Once they feel confident pulling away from the chair, return to the chair and explore all the poses while standing on a soft surface (such as a blanket or a cushion) or by having them close their eyes.

44 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Alzheimer’s Sequence

Designed by Dr. Hanna Jedrkiewicz (adapted by Tracey Eccleston) 1. Inhale arms up. Exhale arms down (repeat 2-4 times) 2. Inhale lift left shoulder up, exhale lower down. Repeat for right shoulder and then both shoulders together. 3. Inhale lift your chin up slightly, exhale lower chin to chest. With chin tucked inhale and roll your ear to your shoulder, exhale return to center. Inhale roll alternate ear to shoulder, exhale return to center. Inhale head bringing chin parallel to the horizon.

4. Inhale sit up tall in mountain, exhale crescent moon. Repeat for each side. 5. Inhale sit up tall in mountain, exhale into a gentle twist. Repeat for each side. 6. Inhale sit up tall in mountain, exhale into a gentle back bend. 7. Inhale lift a knee, exhale put your foot down. Repeat alternating legs several times. 8. Inhale extend a leg forward, exhale hinge forward at the hips with a neutral spine. Repeat on alternate side. If sitting repeat with both legs extended. 9. Exercise the feet, turning at ankles and pointing and flexing the foot 10. Exercise your hands, rubbing, massaging and bending the fingers 11. Take a deep breath with a slow controlled out breath 12.Stand on your tip toes, and explore bending at the knees into a gentle squat.

45 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Energy Healing Practices The Donna Eden and David Feinstein Healing Practices

SHOULDER PULL

Reach your arm across your body, and drag your fingers from your shoulder across the body to the hip on the same side of the arm. Repeat this technique on both side 3-5 times. This practice helps to balance the energies of the brain.

HOMO-LATERAL REPATTERNING

Start by tapping or massaging the K-27 point on your collar bone. Then reach arms up as high as you can. Exhale hands down. Tap right hand on right knee, and left hand on left knee while marching lifting knees. (can be done seated) After completing 12 lifts/taps switch hands to the knee across the body (right hand to left knee, and left hand to right knee). Again repeat for 12 lifts/taps then switch back. Repeat this sequence 2-3 times. This technique is used to balance the right and left hemisphere’s of the brain.

When a person is stuck in a homo-lateral pattern (same brain to same side of body) they can experience fatigue, sluggishness and foggy brain. Practicing cross lateral exercises can rebalance the energy into it’s natural cross lateral brain health.

FOUR THUMPS

46 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com The four thumps is an activation of “energy hot spots”. Massaging or taping these locations can help to unblock or balance 14 energy pathways.

Stomach Meridian - Grounding Thump

This tap occurs on the cheek bone. The meridian runs all the way from the cheek bone down to the bottom of the foot and is considered a grounding tap.

K-27 Thump

Located on the collar bone on the inner corners just below the throat. They are a pair and are used to help balance out the entire body’s energy. Use when tired, lacking energy, or finding it hard to focus. It is said to increase strength, vitality and boost the immune system.

Thymus Thump

Located on the center of the chest a few inches below the K-27 and overtop of the Thymus gland. Think of this as the Tarzan Thump. The thymus supports the immune system and makes the t- cells which help fight disease. It is a great for increasing energy, boosting the immune system and reduces stress.

Spleen Thump

Located under both sides of the rib cage. Stimulation spleen points activates your lymph system, supports immune functions and governs inflammation and blood flow. Explore this point is you suffer an auto immune disease such as diabetes or hypo glycemia.

47 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Tap all four points for 15-20 seconds while taking full deep breaths. You may even try a yawn to really maximize your inhale and exhale.

THE HOOK UP

Is an energy intervention of the Central and Governing Meridians (pubic bone up center of the boy to throat and ending at lower lip and tail bone up spine and ending at the back of the throat in line with top lip). These two energy strings are an energetic spine connecting body and mind. It is an energy system called Radiant Circuits.

The Hook Up strengthens the energy spine and creates a strong energy field around the body.

1. Place the middle finger of one hand to the third eye.

2. Place the middle finger of the second hand into the navel

3. Press both fingers in and up and hold for 30 seconds.

48 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Pranayama Breathing Techniques

STRAW BREATH

Also referred to as Pursed Lipped Breathing (PLB) is a great technique for improving breathing patterns. It is often used to calm the and restore natural breathing rhythms. I like to use the straw breath to help students find and feel the movements of the diaphram and prepping for Dirga Breath. COPD International teaches this technique as “Smell the roses, blow out the Candles”. Essentially the process of this breath is to breath in smoothly and full through the nose, and exhale evenly through pursed lips (like your blowing into a straw) until the diaphragm pulls and expresses the excess air in the lungs.

THREE PART YOGIC BREATH

The Three Part Yogic Breath is also known as Dirga Pranayama. Prepare by bringing awareness to the breath, and space to the chest and lungs by sitting or standing up fully. You may chose to build up to the breath one step at a time, or complete all three steps in on fluid motion. For the purpose of training, I will break out all three portions of the breath.

Inhale and draw the breath down into the diaphragm, feeling the downward pressure causing the expansion of the belly and the back. Exhale and notice how the diaphragm and the belly return to their natural state.

Next inhale, again into the diaphragm and continue to draw the air in filling up through the rib cage. Notice how the ribs lifts and expand in all directions including the back. Exhale watching the ribs lower first, followed by the relaxation of the diaphragm and belly.

49 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Thirdly, inhale into the diaphragm and the ribs and continue to fill up through the chest into the areas of the collarbone and the throat. Feel how the chest and back broaden and expand. Exhale releasing first the chest and throat, then the ribs and finally the diaphragm.

Once you are comfortable expanding all 3 portions in sequence, continue the breath with a gentle pause after the inhale. This gives the lungs time to complete their energy exchange. Listen to the cues of the body, and exhale when it feels right.

SQUARE BREATH

The square breath is an excellent technique for bringing focus and awareness to the breath. There are two ways of finding the breath. The first technique is to simply count out the breath for the students. I generally recommend a 4 count for all four sides of the breath. The four sides are the inhale, holding the breath, exhaling the breath, and holding the lungs empty. Start with a cleansing breath (in through the nose, out through the mouth) to match everyone’s breathing rhythms. Then guide them through the following steps. 1. Inhale, two, three, four 2. Hold, two, three, four 3. Exhale, two, three, four 4. Hold, two, three, four

Repeat the breath 4-8 times, eventually removing the numbers and simply stating, Inhale, hold, exhale, hold, with the appropriately pauses in between.

The second way to find the square breath is to ask your students to bring their awareness to the inhale and and the exhale. Have them determine with is longer (the inhale or the exhale) then have them extend the shorter side of the breath to match the longer side creating a 1:1 ratio breath. Next bring their awareness to the spaces before and after each inhale. As them to explore slowly transitioning these spaces into a hold for the same length as the inhale and exhale. Once the square breath is complete with a 1:1:1:1 ration, you may offer the option of extending all four sides of the breath.

50 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com LYMPHATIC BREATH

The Lymphatic Breath is a breathing technique that is used to help pump the lymph through the body and cleanse the system. It is a ratio breath of 1:4:2, meaning that for however long you inhale, you need to hold the breath for four times the length and exhale for 2 times the length.

The ratio patterns recommended are 3:12:6, 4:15:8 and 5:20:10. I recommend starting with the ratio of 3:12:6 and slowly building up to the larger ratios.

Along with each cycle is a cleansing breath. A deep inhale through the nose with a full and complete exhale through pursed lips. This ensures that the lungs are completely empty and ready for a full deep ratio inhale. I recommend starting with four cycles and slowly building up to ten through practice before increasing the ratio.

The steps for the Lymphatic Breath are as follows: 1. Start with a few Cleansing Breaths (in via the nose, out through pursed lips) 2. Inhale, two, three 3. Hold, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve 4. Exhale, two, three, four, five, six 5. Cleansing Breath (in through the nose, out through the mouth) 6. Repeat steps 2-5, for as many cycles as you feel appropriate. 7. End with two Cleansing Breaths.

51 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Meditation

SA TA NA MA MEDITATION

Sa Ta Na Ma Meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory. There are three separate studies that have been published that prove the Sa Ta Na Ma Meditation benefits. Two of the studies were done at the University of Pennsylvania and one continuing studying is being done at UCLA University of California. The University of Pennsylvania study was published in 2010 in the Journal of Alzheimer's Disease1. Another study was published in the Journal of Nuclear Medicine in 2010. The Canadian Alzheimer Society is now recommending the meditation as a daily practice to slow down the effects of Alzheimer's2 Sa Ta Na Ma Meditation is a Kundalini Kirtan Kriya (KEER-tun KREE-a) brought to North America by Yogi Bhajan. Kirtan Kriya is Sanskrit, a classical language of India. Kirtan means “song” or “praise” and Kriya means “to do” or “action.” The meditation is a combination of chanting a mantra while moving the hands through mudra’s. Mantra and mudra are also Sanskrit words. Mantra means “an often repeated word or phrase” and mudra means “a motion of the hands” or “a dance of the hands.” To fully experience the benefits of the meditation, a combination of singing, whispering and silently repeating the mantra are used. A key visualization of concentration is used to cap off the meditation. Let’s start first with understanding the mantra Sa Ta Na Ma. The sounds comes from one of the oldest mantras Sat Nam which means “my true essence” or “true identity” and are designed to be up lifting. There are many interpretations for each of the sounds, one being that there is no meaning to the sounds at all, but simply a vibration, and a stimulation of 84 acupressure points in the palate of the mouth which occurs when singing and whispering the words. Other translations of the sounds are:

1 http://iospress.metapress.com/content/348434040g6w4617/ - Journal of Alzheimer’s Disease

2 http://www.alzheimersprevention.org/research/12-minute-memory-exercise - Alzheimer’s Research & Prevention Foundation 52 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be. TA is life, existence, and creativity which manifests from infinity. NA is death, change, and the transformation of consciousness. MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.

Now lets move onto understanding the purpose of the four sequentially repeated hand mudras.

Guyan Mudra - (Vaayu Vardhak) The connection of the tip of the thumb and the tip of the index finger (the Jupiter finger), held while chanting SA. It is believed that the connection of the thumb and first finger brings us knowledge, expands our field possibilities and releases us from limitations. The connection of the two is said to increase the air element within the body creating positive effects on the emotions, empowering the nervous system, stimulating the pituitary gland and the entire endocrine gland system.

Shuni Mudra - (Akaash Vardhak) The connection of the tip of the thumb and the tip of the middle finger (the Saturn finger), held while chanting TA. It is believed that the connection of the thumb and middle finger give us patience, wisdom and purity. The connection of the two is said to increase the ether or space element within the body, creating positive affects on our thoughts and intuition. It is also believed to detoxify the body through elimination and relieve a variety of congestions.

53 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Surya Mudra - (Ravi Mudra & Prithvi Vardahk) The connection of the tip of the thumb and the tip of the ring finger (the Uranus or Sun finger), held while chanting NA. It is believed that the connection of the thumb and ring finger brings us vitality and aliveness. The connection of the two is said to increase the earth element within the body while at the same time decreasing the fire element. This creates positive affects on our bodily tissues such as bones, muscles, tendons and inner organs. It is said to increase endurance, strength and vitality. Buddhi Mudra - (Jal Vardhak) The connection of the tip of the thumb and the tip of the pinky finger (the Mercury finger), held while chanting MA. It is believed that the connection of the thumb and pinky finger aids clear communication. The connection of the two is said to reduce the water element within the body. This helps to reduce challenges of excessive hormones, and water retention. It decreases watery eyes, runny noses and loose bowels.

The Voice When using the mantra in the meditation there are three “voices.” The singing voice, which represents the voice of action. The whispered voice, which represents the voice of the inner mind or the voice of your romantic nature. Finally the silence where you repeat the mantra mentally to yourself, representing your spiritual voice. When singing the notes recommended for the mantra are A, G, F, G

54 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com There are different lengths to the Sa Ta Na Ma Meditation. The Alzheimer’s Research & Prevention Foundation recommends the 12 minute version, but there is also the option of a 6 minutes or 30 minutes. The timing for Sa Ta Na Ma voices are listed below:

6 Minute practice 12 Minute practice 30 Minute practice 1 minute out loud 2 minutes out loud 5 minutes out loud 1 minute whisper 2 minutes whisper 5 minutes whisper 2 minutes silently 4 minutes silently 10 minutes silently 1 minute whisper 2 minutes whisper 5 minutes whisper 1 minute out loud 2 minutes out loud 5 minutes out loud

Research also shows that by using the Hand mudras in conjunction with the sounds improves blood flow to areas in the brain that control motor sensory and memory.

Visualization Next we come to the visualization aspect. An important part of the meditation is with each sound to visualize the energy coming in the crown of the head, and out of the center of the brow (the region often referred to as the third eye). This helps with the cleansing of thoughts and reduction of headaches. The L visualization is said to connect and awaken the pineal and pituitary glands, our primary hormone producing centers in the body. When the pineal gland is dormant the mind goes out of balance and feelings of emotional imbalance occur . You may experience a variety of emotions while doing the Kirtan Kriya. Feel free to let these emotions also flow out through the third eye.

55 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com Sa Ta Na Ma Meditation Now let’s bring it all together.

1. Start by finding a comfortable seated position. You are welcome to use a chair, bench or cushion. There is also the option of completing this mantra lying down, but be mindful not to fall asleep if you make this choice. However you choose to settle, ensure that your spine is straight and the core is open to receiving full complete breaths. 2. Decide which of the three variations fit your schedule (6, 12 or 30 minutes). 3. Take a few full deep cleansing breaths. In through the nose then, out through the mouth with an audible sigh. 4. Close your eyes and rest your hands gently in your lap or down the sides of the body with the palms facing up. Explore the connection of each finger to thumb as you say each of the sounds. SA - index to thumb, TA - middle to thumb, NA - ring finger to thumb, MA - pinky finger to thumb. Feel the pressures on the palate as you enunciate each word along with the pressure on the pads of the fingers. When your body feels ready start singing the mantra. 5. Sing Sa Ta Na Ma in full voice, moving your fingers through the mudras with each sound and visualizing the energy drawing in through the crown and out through the brow. Allow your inner witness to observe any sensations which move through the body and mind. 6. When the time is right, shift your voice into a whisper, continuing the hand mudras and visualizing the L shaped flow of energy. 7. Move next into the mindfulness of silence. Continue the finger dance of the mudras while silently repeating the mantra to yourself. 8. As the silence draws to a close, you’ll return once again to the whisper. 9. From the whisper you slide again into chanting the mantra in full voice. 10. When the singing has come to completion, release the mudras and the mantras. 11. Inhale deeply drawing the arms wide and up above the head (or within your range of motion). Wiggle the fingers and then shake the hands vigorously while moving the core of the spine. This helps to release the energy from the body. Release your hands down on the next exhale. 12. Take some time to receive and explore the sensations and benefits manifesting in your body.

56 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com

Resources

Ageless Arts Yoga & Chair Yoga COPD International Therapeutics www.agelesssartsyoga.com http://www.copd-international.com/ Library/plb.htm Lakshmi Voelker Chair Yoga http://www.getfitwhereyousit.com/ Fascia Ball Therapy

Parkinson’s Society of Canada https://www.yogatuneup.com/ http://www.parkinson.ca http://www.meltmethod.com/ Canadian Alzheimer Society Integrated Positional Therapy (IPT) http://www.alzheimer.ca http://www.leealbert.com/ Canadian Cancer Society Anatomy for Yoga Video by Paul Grilley - https://www.cancer.ca http://www.paulgrilley.com/ M.S. Society of Canada http://mssociety.ca

M.S. Active Source http://www.msactivesource.com/index.xml

Osteoporosis Canada http://www.osteoporosis.ca/

Arthritis Society Canada http://www.arthritis.ca/

Heart & Stroke Foundation http://www.heartandstroke.com

Energy Medicine University Donna Eden http://energymedicineuniversity.org/ faculty/eden.html

57 Tracey Eccleston E-RYT 500 • email: [email protected] • www.agelessartsyoga.com