Is Text Neck Slowly Killing You?

Nothing makes me sadder than to see young people with Text Neck. Also know as Turtle Neck posture or anterior head syndrome, Text Neck is characterized by a rounded upper back and a forward jutting head. I have seen for myself how text neck can cause pain and headaches, as well as respiratory problems and early degeneration of the spine.

PREVENTION

Practice Good Posture

We can’t get away from the necessity of using a computer or cell phone so we have to take extra time and care to work on reversing the effects of our repetitive forward folding motions like texting and watching our mobile devices. It’s easy to help preserve your cervical spine, by prevention. Start out with practicing good posture; track ears over shoulders and draw wing bones together.

Stretch Often

A wonderful stretch, you can do anytime, is a simple standing or sitting C-Clasp Stretch. To begin, clasp your hands behind your back, then expand and lift your upper chest as you pull down with your arms arms and shoulders and lift your chin, looking upwards. Another exercise that can be done sitting or standing, is the Chin Tuck. Do these exercises as often as you can. Set a timer to remind yourself.

As a yoga instructor, I take myself and my students much further, into deeper toning and stretching.

Muscle balance and strength in the neck, chest, back and core is key to good health and healthy posture.

Train Your Muscles

Think about it, your head is like an 11 pound weight. Holding your neck down or forward for extended periods of time creates muscle fatigue and imbalance. The muscles in the front of the neck and chest need to be stretched and built up, to prevent long term physical and mental damage.

Yoga and Pilates moves like: table top, reverse plank, bow, locust, cobra, bridge, fish and camel pose are very good to do. Start with mild backbends. There are even more exercises you can do with weights to improve text neck. Consult your trainer.

Apart from neck pain, Turtle Neck posture can also cause shoulder pain, upper back pain, weight gain and increased thoracic kyphosis. Correcting hyperkyphosis will give you increased energy and better lung capacity. (1) It will also protect your spine from wear and tear. (2) You know the saying, “You are as old (or as young) as your spine.”

So, with that in mind, I celebrated my birthday this month by sharing one of my fast flow yoga combinations. This sequence of inversions and heart openers has multiple health benefits for posture, muscle balance, the cardiovascular system and brain. Just doing this vinyasa a few times on each side, will get your blood flowing and your joints moving to instantly refresh and revitalize. 

Downward Facing Dog Flow – Step by step instructions for an experienced yogini.

  • Start in Downward Facing Dog and lift leg to Three-Legged Dog.
  • Abdominal crunch two times by bringing your forehead to knee & knee to forehead.
  • Open your hip up towards the ceiling and crunch again.
  • Lift leg and lower, lining up feet with baby toes touching and flow into a Side Plank.
  • Bend the knee of your free leg and place your foot on the floor behind knee.
  • Reach back with your free arm and arch into Wild Thing.
  • Return to side and revolve to Plank.
  • Chaturanga down to a Cobra.
  • Firm your core muscles and lift to Up Dog (or Plank).
  • Return to Cobra and repeat again starting with Downward Facing Dog.

How far will you go for good health? My friend sent me this great quote from Abraham Hicks for inspiration.

“You are Beings who intend to come forth and to continue to expand and grow and change. What is the perfect age? Well, it’s the age where I finally understand my freedom, and I finally understand that I am free to create, and it’s the age that I am at my most beautiful.”

“And we say, by whose standards? In other words, who gets to decide the perfect age? And we say, rather than determining what the perfect age is, why not decide what the perfect state of being is—and then discover that you can find the perfect state of being at any age.”

Abraham Hicks (Excerpted from Tarrytown, NY on 5/10/03)

In health, Linda

“I can do everything through Him who gives me strength.”

Phillippians 4:13

Disclaimer: Please consult your doctor before practicing any new fitness routine.

© Copyright: All materials contained within this blog may not be used without written permission.

References:

  1. Han J, Park S, Kim Y, Choi Y, Lyu H. Effects of forward head posture on forced vital capacity and respiratory muscles activity. Journal of Physical Therapy Science. 2016;28(1):128-131. doi:10.1589/jpts.28.128. Kim MS, Cha YJ, Choi JD. Correlation between forward head posture, respiratory functions, and respiratory accessory muscles in young adults. J Back Musculoskelet Rehabil. 2017;30(4):711-715.
  2. Wickstrom BM, Oakley PA, Harrison DE. Non-surgical relief of cervical radiculopathy through reduction of forward head posture and restoration of cervical lordosis: a case report. Journal of Physical Therapy Science. 2017;29(8):1472-1474. doi:10.1589/jpts.29.1472.

International Yoga Day

Doing a split on a split rock in Greece

This month, I had the chance to practice yoga internationally in Greece. My friend, Robyn lives on the island of Ikaria. While I was visiting, she took me up to the Pezi region, the highest plateau on the island, to show me the incredible rock formations, practice yoga and take some photos. Today happens to be International Yoga Day, a perfect time to celebrate yoga and that special day we had together.

The scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health. – National Center for Complementary and Integrative Health

Research on yoga and wellness

Studies have suggested that yoga benefits several aspects of wellness including: stress management, mental/emotional health, promoting healthy eating/activity habits, sleep, and balance. Yoga can reduce the impact of stress responses and increase relaxation response. Adding yoga stretching and breathing into a wellness routine may be an appealing way of controlling both anxiety and depression.

Yoga increases endurance and lowers blood pressure. It is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits. There is also evidence that doing yoga helps increase heart rate variability, an indicator of the body’s ability to respond to stress with more resilience.

Working on my split with a quad stretch in Ikaria, Greece

The fitness benefits of yoga are numerous. It’s a wonderful modality for improving back health and alleviating low back pain. Yoga also lubricates the joints and promotes strong, flexible muscles. These are all wonderful things I want to invite into my life. How about you?

Be sure to check with your doctor before starting a new fitness work out. 

Best in health, Linda

Your love, Lord, reaches to the heavens, your faithfulness to the skies. – Psalm 36:5

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The Freedom of Joyful Energy

Cultivating the Freedom of Joyful Energy

Joyful energy is ours at any age. The freedom of being and expressing our real selves without fear of judgement is the joy and birthright our Creator gives us. Being your unique self, frees up all the life energy that can be trapped in conditioned thoughts and attitudes.

Linda Eichberg - Wild Thing (Camatkarasana) Yoga

I just taught myself this yoga pose a few months ago. This asana is called, Wild Thing or Camatkarasana! One poetic translation means “the ecstatic unfolding of the enraptured heart.”

When I first saw this yoga posture, I was immediately inspired by the feeling of freedom and by the form of an open heart and a joyful, energetic body. That was all the incentive I needed to want to achieve Wild ThingInspiration is my best motivation! Being that I am in my mid-sixties, my attainment of this pose is a real testimony to the saying, “You’re never too old to learn something new.”

Yoga, like life, cannot be accomplished by force. Cultivating inner awareness and centering our Body-Mind-Spirit will give us stability and adaptability of consciousness. In this way, we can thrive and live dynamically amid the demands of our daily lives.

Nurture yourself and your personal growth with compassion and delight. Get creative with your fitness journey. There are so many options. A simple first step could be to get enough sleep.

Our body is in a constant state of recycle, healing and renewal. Sleep promotes this healing and renewal; 8-9 hours of good sleep is one of the best things you can do to strengthen your body’s life force. Yoga has some good resources for getting a good nights sleep.

A beautiful affirmation for you today … The light of my own being guides my life forward. The light of my own being guides my life forward.

With a joyful heart, Linda

For the LORD delights in his people; he crowns the humble with victory.” – Psalm 149:4 (NLT)


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Open Your Fifth Chakra with Blue Space

Yoga-extended-side-angle-Linda-Eichberg

Extended Side Angle pose – Utthita Parsvakonasana

I always get a spiritual and mental health boost when I visit the ocean and that’s not just me. A study, co-authored by Michigan State University’s Amber L. Pearson, is the first to find a link between health and the visibility of water, which the researchers call blue space.

“Increased views of blue space is significantly associated with lower levels of psychological distress,” said Pearson, assistant professor of health geography and a member of MSU’s Water Science Network. ¹

The study found that having a view of the ocean was associated with improved mental health.

 

Open your Throat Chakra with the Color Blue 

Associated the color blue, a healthy throat chakra (Fifth Chakra) enables self-expression and speaking with wisdom and honesty. Meditating on the color blue or a blue ocean can help alleviate throat chakra imbalance.

 

Ocean Breath 

Whether you’re on the beach or in a quiet room, you will enjoy the stillness and health benefits of the ocean breath. Ocean Breath; Ujjayi Breath offers gentle stimulation to your larynx and thyroid as well as a chance to slow down and quiet the mind from distracting thoughts. Create a sanctuary within.

How to do ocean breath for the throat chakra – Sit in a comfortable position with your core engaged. Breathe in through the nose and breathe out through the nose. Inhale fully under the diaphragm with your lips closed and relaxed. Exhale with a haaa sound similar to what you would hear if you had your ear up to a conch shell to ‘listen’ to the ocean.

Feel the sensation of the breath touching the back of your throat. Focus on the color blue. Visualize the blue ocean surf ebbing and flowing in time to your breath.

Yoga is as much about breathing, (Pranayama) as it is about postures. Using the Ujjayi breath in your yoga postures can help give you focus and power.

 

“Meditation is not meant to eliminate thoughts. It simply teaches you to direct the mind’s mental traffic” -Leonard Perlmutter

 

Singing and the Fifth Chakra 

Ah, the perfection of gazing at a blue ocean and singing a positive affirmation.

My father taught me this affirmation when I was a child. I loved the way it soothed my soul when he sang it. “I’m healthy, I’m strong, I’m peaceful, I’m loving and I’m happy.” Sing it with me!

 

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. ~ 2 Cor. 12:9

 

Footnote

  1. https://www.sciencedaily.com/releases/2016/04/160428132236.htm

 

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Hiking China Flat

It was early evening on a hot day in May when I headed out with my two friends and two dogs to see the last of the wildflowers on the China Flat trail.

china-flat-deb-betsie

The hills were still green from the winter rains. The peach and pink mountains created a lovely backdrop for the green and silver scrub.

China-Flat-shades-of-green-and-pink

The hike started out with a gentile rise that gradually grew steeper. We would be going up to an elevation of 1,081 feet.

china-flat-vista

As we rounded the bend, the mountains gave us some much-needed shade. Mornings or early evenings are good times to hike this trail because it can get very hot.

china-flat-mountain-shade

We were starting to break a sweat from the climb; the shade felt good. My two Maltese were also very happy to cool down.

Maltese-on-the-trail

I wasn’t long before we were greeted by an oasis of yellow wildflowers, natures rock garden!

yellow-wild-flowers

As we traversed higher we began to get a good workout. Hiking is a great way to keep your heart healthy. My friends and I were beginning to see some amazing views of Oak Park.

oak-park

It was about here where one of my dogs put the brakes on and stopped to rest. After a few minutes, I picked him up and continued on.

Linda-China-Flat-hike

We came across some yellow-orange Monkey flowers. I paused to admire their natural beauty.

monkey-flower

Hiking in nature always refreshes my mind. The panorama was stunning up this high, looking over towards Agoura Hills!

Oak-Park-Vista

On the way down this lollipop shaped trail, we saw more wildflowers, like this pretty Wild Lilac.

wild-lilac

The hike up China Flat is 4.1 miles out and back. This trail in Oak Park, California, is a good one for beginners, if you go at a leisurely pace, and it offers lots of natural beauty to entertain your eyes along the way.

wildflowers-Oak-Park

Happy trails, Linda

 

For the Lord is a great God, and a great King above all gods. In his hand are the depths of the earth the heights of the mountains are his also. – Psalm 95: 3-4

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Feeling Uplifted with Upward Plank

I don’t usually like spending a lot of time in front of the computer but the past few weeks, I had to for various reasons. I can feel the extra tightness in my shoulders and upper back. When I need to re-balance my body after a long day of working at a computer, I like to do Upward Plank Pose.

Practicing upward plank can be a great way to counteract the negative effects of desk-slouching, driving, and other forward-facing actions that can cause rounded spines. ¹ Purvottanasana opens up the whole front side of the body and it is invigorating!

 

Upward-Plank-Linda-Eichberg-yoga_

 

Benefits 

Upward Plank is a very good yoga and Pilates exercise for improving your posture, building strength and flexibility. It stretches the shoulders, chest, abdomen, forearms, tops of the feet, and ankles; while strengthening the arms, shoulders, upper back, legs, glutes, and wrists. Practicing this skill regularly, builds core strength, and increases energy levels.

How to do Upward Plank:

Sit up with your legs stretched out straight in front of you, your feet together and spine erect.

Bring your hands several inches behind your hips, shoulder width apart. Rotate your palms so your fingertips point in the same direction you are facing (toward your feet).

Draw your shoulder blades together, lean back and support the weight of your body with your hands. Do not bend the arms.

Breathing in, raise the pelvis up toward the ceiling keeping the whole body straight and long. Your chest is lifting and the spine is in one straight line.

Keep your knees straight and bring the feet flat to the floor. Point the toes towards the ground and let the head fall back. Your hands should end up under your shoulders.

Hold the pose and continue breathing. As you exhale, come back to a sitting position and relax.

Do not practice Upward Plank Pose (Purvottanasana) if you have carpel tunnel syndrome, a wrist or shoulder injury. ²

Upward Plank (also called Reverse Plank or Incline Plank) requires a lot of strength. Beginners can take some of the weight off their arms by practicing with their hands on a raised solid surface like a step or sturdy bench. If the intensity of the pose is too much, try Reverse Table Pose instead. Reverse Table has similar benefits.

For the Challenge

More advanced students can come into One-Legged Upward Plank Pose (Eka Pada Purvottanasana) by extending one leg off the ground and up into the air. Just remember, take it slow and don’t push the pose too far. Safety and form is first and foremost.

 

Linda-Eichberg-upward-plank-incline-plank-yoga

My head is turning towards the camera in this One-Legged Upward Plank Pose; but normally, you would hold your gaze straight up.

 

Have an uplifting week, Linda

 

Be strong and take heart, all you who hope in the LORD. – Psalm 31:24

 

Please visit my website: http://www.lindaeichberg.com

©All Rights Reserved. This blog is not intended to take the place of professional medical advice; consult your doctor before starting any new physical activities.

 

Footnotes:

  1. https://www.yogaoutlet.com/guides/how-to-do-upward-plank-pose-in-yoga/
  2. https://lifenlesson.com/upward-plank-pose-and-its-benefits/

Pain Prevention For Your Knees

It is not uncommon for my fitness clients to ask how they can alleviate their knee pain. Pain prevention may be as simple as doing a few quadriceps stretches. The quads can be a source of knee problems. The quadriceps provide support and mobility for the knees, when they are tight, you can experience knee soreness.

In general, it is important to have a well rounded exercise plan that includes stretching. Stretching is essential for optimal joint and muscle function. Even if you are only taking a walk or short jog, it is key that you stretch your quads if you want to preserve your knees. I learned this the hard way. In my younger years, I was a jogger and had aching knees just from skipping my quadriceps stretches.

 

Linda-Eichberg-quad-stretch

Lunge and pigeon quad stretches work deep and excellent options to the typical standing quad stretch.

 

Yoga and Knee Pain

Strengthening the quadricep muscles can also be helpful to those suffering from knee troubles. Warrior poses are often useful, says Dr. Sydney Pardino. “In these poses, the front leg is bent, while the back leg is straight. In a well-aligned warrior pose, the knee is positioned vertically over the heel – this is an excellent pose for strengthening the vastus lateralis, the largest and most powerful of the quads.” 

 

Linda Eichberg-Maria Lauren-Alberici Sisters-warrior_

Alberici Sisters – Warrior Pose modification

 

Yoga is a form of dynamic stretching that takes a muscle through the full range of motion. The practitioner moves slowly from one pose to another, which makes it ideal for those who are new to a fitness program or who have knee discomfort. ¹

Yoga and well as Pilates can correct postural alignment which will improve your gait, taking stress off the knees. Knee pain may be a sign of a serious problem. See your orthopedic doctor or Chiropractor if you experience pain or swelling that lasts for more than a few days or if you are unable to put your full weight on your leg.

Blessings in health, Linda

 

“For who is God besides the Lord? And who’s the Rock except our God?”  – 2 Samuel 22:32

 

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Footnote

  1. https://deserthealthnews.com/stories/advantages-stretching-knee-pain/

 

Why We Cry in Yoga Class

It is a rare occurrence but I have had students cry in my yoga class. I have cried in yoga class. The tears are not from any physical pain caused by the yoga postures, so why does this happen?

Yoga and Emotional Healing

“The body remembers everything and holds unprocessed tension”, Melody Moore, Ph.D., a clinical psychologist and registered yoga teacher says. “When we move our bodies and breathe, it gives us an opportunity to work out that tension. As it releases, so too does the emotional story or baggage.”

Karol Ward and other therapists maintain that the body holds on to feelings, even if it seems the mind has dealt with them. “So if a person has the opportunity to relax that area, whatever has been held there can come to the surface,” Ward says. “The body wants to complete the emotional experience.” ¹

 

movement-medicine-Linda-Eichberg-yoga

 

Awaken Your Body – Movement is Medicine

Certainly, one of the reasons we go to yoga class is to release tension but understanding that memories, and the emotions attached to those memories, are held, even trapped inside our muscles is a revelation. The stretches and exercises we do in yoga release pent-up emotions, adding another perk to the holistic benefits of yoga.

Some say crying is more common in hip-opener poses like Pigeon pose. That is the pose I was doing when a repressed memory and emotion flooded to the surface and had me weeping.

 

pigeon-and-laying-pigeon-Linda-Eichberg

Pigeon and laying pigeon pose

 

“The yoga mat is our own personal island where any emotions we feel—joy, dread, exhilaration or despair—can all surface safely here without judgement. A good yoga practice taps directly into our core and reality of what’s happening in our lives, so it can be an emotional release depending on what we’ve been denying or holding in. It’s a fabulous place for sweet release and surrender which leads to healing.” – Kathryn Budig, (yoga author & instructor)

 

Yoga and the Psyche

I think, when you soften your heart and body you find your true spiritual essence and improve your yoga practice. Yoga teacher, Marc Holzman clarifies this; “We wear thick, protective, armor. Our survival tactics are well in place and have accumulated over a lifetime. After a deep practice, when you least expect it … even when you’ve had an ordinary day … some of that armor melts. The thick outer shield softens and gives way to a softer more vulnerable layer. We surrender just a little bit. We give up the fight. Emotions can easily make their way to the surface.”

Mariana Caplan, Ph.D., and author explains, “The body contains the memory of the whole life we have lived,” so many emotions—sadness, fear, anger, arousal—can pop up in class when you’re not as focused on your day-to-day demands.

If you ever do find yourself crying in yoga class, remember this is healing, let the tears flow in gratitude and take Caplan’s advice. “The body just needs to release sometimes,” she says. “Allow it to happen and don’t make too much of a story. Let it be and trust it’s a positive thing.” ²

Best in health, Linda

 

“Let your favor shine on your servant. In your unfailing love, rescue me.” – Psalms 31: 16 (NLT)

 

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Footnotes

  1. http://www.nbcnews.com/id/21073097/ns/health-fitness/t/moved-tears-workouts-waterworks/#.WnILoiPMzm0
  2. https://www.self.com/story/crying-in-yoga-class

Into The Woods – Walking Meditation

 

forest-walk

Many people say they don’t meditate because they can’t sit still. Not a problem. Walking can be a form of moving meditation. People find walking meditation easier than seated meditation because the motion of the body helps them to stay anchored in the present moment.

Both walking and meditation are good lifestyle choices and an antidote to stress. Together they offer significant health benefits.

 

Health Advantages of Walking

Walking has been proven to help in: maintaining a healthy weight, lowering blood pressure, improving coordination and strengthening bones and muscles. It also aids in regulating moods because it boosts brain chemistry and releases feel good endorphins. Walking can even prevent or control heart disease and Type 2 diabetes. ¹

 

Health Advantages of Meditation 

Meditation can give a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. It helps clear away the information overload that builds up every day and contributes to stress. Meditation can help carry you more calmly through your day increasing patience, imagination and creativity. ²

 

Where to Walk and Meditate

Find an open space away from noise and traffic. Forests and woodlands provide wonderful restorative environments where you can enjoy walking.

Linda-Eichberg-forest-gratitude

There is rising evidence that forests and green spaces contribute to our physical, mental and social well-being. Exposure to natural environments, forests specifically, has stress-reducing effects due to their attractive landscapes, light conditions and air composition (including natural essential oils). In addition, they can be inexpensive to visit, enabling everyone to be included in their health benefits.

 

Turning Your Walk Into a Meditation

Begin by standing with your spine straight and your shoulders relaxed. Let your arms hang naturally by your sides. Take long, slow and deep breaths. As you exhale, let go of any unnecessary tension, smile softly, and let your attention flow deep into your hips. Relax your pelvis, to a neutral position, (neither tipped up nor down). Feel a connection to the heavens with the top of your head and to the earth with your feet.

Next, coordinate your breathing with your steps, taking several steps with your inhale, and several steps with your exhale. Keep a relaxed pace with no thought of “getting somewhere”.

Once you are comfortable coordinating breath and movement you may become aware of other body sensations, the smell of the forest or the feeling under your foot as it makes contact with the forest floor.

“Walk as if you are kissing the earth with your feet.” ― Thich Nhat Hanh

Kissing The Earth

Try this beautiful visualization: Each time you place one of your feet down, imagine that you are kissing the earth through the sole of your foot. Each time you pick up one of your feet, imagine that a beautiful flower is blossoming in the place that your foot just was. “In this way, our walking becomes a way of expressing our love for the earth, and of creating beauty with each step.” ³

If something beautiful or interesting catches your eye while walking and you can’t let go of it, stop walking and do a looking meditation. Find God in the stillness.

Linda-Eichberg-forest

Grateful – Taking a moment of gratitude for mother nature and her forests. I see miracles of God and life everywhere.

 

Where there is gratitude, there is love, growth and healing.

If you are not close to a quite spot to walk and meditate, I recommend this Relax-n-Renew CD download for your headphones.

Be blessed, Linda

 

Let the fields be jubilant, and everything in them; let all the trees of the forest sing for joy. – Psalm 96:12

 

Footnotes:

  1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
  2. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
  3. https://www.thoughtco.com/practice-walking-meditation-p2-3182955

 

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Exploring Your Dynamic Energy With Revolved Triangle

What if I told you, you could receive $10,000 if you practiced yoga on a regular basis. Would that motivated you? I received a $10,000 discount on the purchase of my long-term health care plan because I had a regular yoga practice. Keeping you healthy will lower your health care rates and keep you from burdening the health care system in general so everyone benefits! This is National Yoga Month, what better time to start?

Revolved Triangle is one of the most expansive stretches I know for the lower back. This pose blends two different dynamic energies as you root down into the earth with the legs, and send energy up through the extended arm.

Finding Your Reach

Revolved Triangle Pose (Parivrtta Trikonasana) provides generous rotation in the mid torso but this pose isn’t all about twisting, it is also a balancing posture that engages your legs and core muscles for support. When alignment is correct, this asana can create strength and flexibility in the back, hips and hamstrings and establish balance both physically and energetically. It can generate a steadiness of mind and a sense of extension as you ground one hand to the earth and reach the other to the sky.

 

Revolved Triangle Pose – Instructions

  1. Using the length of the yoga mat, step your feet about 3½ ft. apart, opening into a wide leg stance with the heels in line with each other, toes pointing forwards. Raise your arms parallel to the floor and reach them actively out to the sides palms down.
  2. Adjust your left foot in to the right at a 60 degrees angle and turn your right foot out to the right 90 degrees. Align the right heel with the left heel. Feel as if you are drawing up energy with your pelvic floor. Firm your thigh muscles as you lift your abdominals. Turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
  3. Lengthen your spine and raise the left arm up and turn your torso to the right. Square your hips with the front edge of your mat. As you bring the left hip around to the right firmly ground the left heel.
  4. Turn your torso further to the right and lean forward over the front leg. Place your left hand on the floor (or a yoga block) adjacent to the big toe.

Linda-revolved-triangle-modified-prep

Almost there! – A modified version

(Sometimes I’ll strike an impromptu yoga pose without a mat but please use a yoga mat for your practice.) 

  1. If your balance is stable and you feel you can twist deeper, finish the pose by moving your hand (or block) to the baby toe side of the right foot.

Linda-Eichberg-revolved-triangle

  1. Keep your head in a neutral position or turn the head and gaze up at your top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso and lengthen. Bring most of your weight on the back heel and the front hand.
  2. Hold this pose for 4 to 10 deep breathes. With your exhalation grip your core muscles and release the twist. Slowly and with control, bring your torso back to upright as you inhale.

Tip: You can place your left heel against a wall for extra stability.

Repeat for the same length of time with the legs reversed, twisting to the left.

Therapeutic Applications: Constipation, Digestive problems, Lower backache, Sciatica, tight hips or hamstrings and Asthma. ¹

As a yoga instructor, I recommend Revolved Triangle for tennis players and golfers to stretch their overused muscles. Use caution, perform this pose only with the supervision of an experienced teacher. Consult a doctor if you have back, hip or spine pain, or injury.

Best in health, Linda

 

“He renews my strength. He guides me along right paths, bringing honor to his name.” – Psalm 23:3 NLT

 

My heart and prayers go out to the victims of the latest hurricanes, Irma and Maria. The American Red Cross is on the ground in Puerto Rico and has already mobilized more than 250 tractor-trailer loads of relief supplies to help Puerto Rico including 9,000 comfort kits as well as several thousand tarps, flashlights, batteries, blankets and hand sanitizer. Please join me in the effort. Donate here.

 

Footnote:

  1. https://www.yogajournal.com/poses/revolved-triangle-pose

 

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