Healing Your inner Child with Yoga

~ We can acquire strength in our adult life by attending to our inner child and uncovering forgotten parts of ourselves. ~

Your inner child is a subconscious part of you, the shadow of who you were as a child before you got bogged down with the worries of adult life. There are many ways to connect with your inner child and invite more joy into your everyday life. Regain a sense of playfulness, creativity, optimism and the joy of simple things.

I am connecting to my inner child, stretching with yoga Barbie.

Self-expression makes me stronger and more energized. It helps me discover hidden power and resources.

Finding More Self-compassion

Who you are today is largely based on your childhood and how you were raised, the care you received, what you learned to love and fear. you carry this conditioning with you, as an adult, and it pervades your everyday decisions. By reconnecting with your inner child can you start to heal those old wounds and rewire your mindset.

Connecting with your inner child can help you develop self-awareness. It can also “put you in touch with a wider range of emotions, boost your creativity, enhance your desire to have fun, and help you feel more light-hearted.” – Dr. V. Leonidaki 

Cultivating compassion within can help diminish the strength of the inner critic, which could easily turn negative, humiliating your inner child in an internal dialogue. Helping your inner child get his/her needs met, will form part of the healing process and make you more aware of suppressed negative emotions, which could have made you more prone to mental health difficulties.

“If there are any wounds from your childhood that need healing, reconnecting with your inner child could give you the opportunity to work through them. Finally, you could end up with a more complete sense of who you are by connecting different parts of yourself together,” says Dr Venetia Leonidaki. 

Healing Your Inner Child and Your Fitness

If you were pushed by your parents to be the best, the star of the team or the show, you might now struggle with staying fit for your own health’s sake. Instead, you might be doing it because you’re feeling an internal pressure to excel and please those around you. By reconnecting with your inner child, you can learn to enjoy exercise for what it is now: not a show of strength, but as a form of self care that you can actually enjoy.

As a whole, inner child work can help you enjoy yourself more and shed the anxieties you’ve carried into adulthood. When you understand yourself better, it’s easier to follow your joy and passion in everyday life and create a more compassionate and understanding relationship with yourself.

Practicing Self Awareness and Self Care 

When you get upset, frustrated, or feel emotional pain, what kinds of things are happening around you? Who are you talking to? Paying attention to these triggers can help you connect them to childhood wounds. 

Part of developing self-awareness is practicing self-care. Sometimes, when our needs weren’t met as a child, we hold onto those patterns as an adult. Taking care of your own needs can be a powerful act of self-love. Exploring yourself through yoga can be a tool to healing and emotional release. It can also be a creative expression of your playful side.

Here’s to seeing more of your playful side.

In health, Linda

Westlake Village Living – Meet the Eichberg Family

My family and I were very honored to be the cover story in this months Westlake Village Living magazine. Steven and I chose Westlake Village to raise our family. It’s a special place. Today is also the 43rd anniversary of our meeting. Here is the story.

Meet the Eichberg Family

Linda and Steven Eichberg are an active and socially engaged couple who have called Westlake Village home for the past 34 years. Along with their daughter Lindsay, son in law Ben and grandson Caleb, the Eichbergs have built a beautiful life out of hard work and dedication to their talents and their community.

Linda and Steven met on the 4th of July in 1980. They were both attending a party thrown by a mutual acquaintance, and the connection between them quickly became apparent.

“Right away my eyes were drawn to him. I knew he was a quality guy because he asked my brother in law’s permission to ask me out,” Linda recalled. “I also knew he was down to earth because he had a glass of wine in his hand and as he walked over to me, he spilled his wine on me (not on purpose) and we had a good laugh.”

This good humor led to a date a few days later at a Doobie Brothers and Huey Lewis and the News concert.

Linda asked Steven to join her, and their concert date was followed by coffee and hours of conversation. Knowing they had found something special, the couple continued their relationship and have now been married for 39 years.

Steven was born in New York and moved to California as a child with his parents and two brothers. After graduating from California State University in Los Angeles, he attended law school at Southwestern University School of Law. Beginning his career in 1974, Steven first focused on business litigation in Encino. He eventually moved into negotiating commercial leases for major franchises such as the UPS stores, California Closets and Taco Bell. Steven was recently awarded “Nation’s Top One Percent” and “Marquis Who’s Who in America” for excellence in practicing law as well as his work in ethics and philanthropy.

He has recently retired from his law practice, but still works as a mediator with Southern California Mediation Partners, LLC.

Linda was born in the suburbs outside of Philadelphia and attended West Chester University majoring in vocal music. It was during this time that Linda’s life would take an exciting turn. During her second year of college, Linda read about auditions for singers and dancers to perform in the group The Golddiggers for The Dean Martin Show. Linda and her sister Maria auditioned in New York and were two of ten young women chosen for a second audition in California.

“After a second, weeklong audition process, only eight of the ten were chosen to be on The Dean Martin Show. My sister and I were two of them,” Linda explained.

As members of the group, Linda and Maria performed on The Dean Martin Show as well as other television programs such as The Tonight Show. They also traveled around the world performing with legends such as Frank Sinatra and Bob Hope.

Their time with The Golddiggers lasted about 17 years, and as Linda described it, “It was a thrill, but also hard work.”

Linda and Maria stayed in southern California after their time with The Golddiggers and dabbled in acting, even landing a few roles on primetime television. After 25 years in the entertainment business, Linda settled down in Westlake Village to raise her family.

Linda was a stay at home mother during daughter Lindsay’s younger years, and got involved in any way she could while Lindsay was going through grade school. A classroom volunteer,

Linda was also involved with Lindsay in the Westlake Agora Girls Softball League for many seasons. When Lindsay became a bit older, Linda became certified as a Group Fitness Instructor.

Specializing in Pilates and yoga, Linda spent years working part time teaching classes privately as well as in gyms and studios.

Lindsay, now 34, graduated from the University of California, Berkeley. She now works as a marketing director for CBS Lindsay works on advertising reality television shows and live music specials such as The Amazing Race and The Grammys, acting as a liaison between production and talent and overseeing the entire commercial process. Lindsay is married to Ben Issler, who also graduated from UC Berkeley. Ben works as an oncology nurse at Cedars-Sinai Hospital, taking care of patients as they undergo treatments such as stem cell transplants and research chemotherapy. When Lindsay and Ben aren’t busy with their one year old son, Caleb, they enjoy spending time with family, enjoying quality time in the park, writing music and cheering on LA sports teams.

The Eichberg family is rounded out by two sweet rescue dogs.

Steven and Linda have a 14 year old Maltese and a two and half year old Shih Tzu that love taking hikes with Linda on cool days.

Linda recently got the chance to revisit her years as a member of The Golddiggers when she and Maria were contacted about writing a book on their experiences. Their book, Beyond our Wildest Dreams by the Alberici sisters, recounts their exciting time as members of The Golddiggers and includes over 300 rare photos. The book is available at Amazon and Barnes and Noble. To promote the book, Linda and Maria undertook a singing and book signing tour.

“It was a blast doing shows again with my sister!” Linda emphasized.

This busy family somehow finds the time to volunteer and give back to the communit as well. Linda and Steven started a local nonprofit called Lily of the Valley Endeavor (LoVE) with a local church. LoVE’s directive is to serve orphans with HIV/ AIDS in South Africa. The couple put on many fundraisers for the organization, including LoVEFest, which Steven co-directed at the Gardens of the World in Thousand Oaks. Linda and Steven also served on the board of directors of Cornerstone Ministries in Westlake Village, and are currently supporting the St. Jude Children’s Hospital and the Wounded Warrior Proiect.

When they do find time for a vacation, the Eichberg family loves to spend time in Kauai, Hawaii. Steven and Linda have been taking Lindsay there since she was a young girl, and they were so happy to share their special place with Ben. The family is looking forward to introducing Caleb to Kauai when he is older.

Back at home, Linda and Steven love living in Westlake Village. They enjoy their neighborhood, and they appreciate the proximity to open spaces and parks.

“Nature is my happy place. Being close to the mountains and beaches is wonderful,” Linda said.

When asked what they would like to pass along to their Westlake Village neighbors, they emphasized an appreciation for what makes this place so special, “Westlake Village is a beautiful city with lovely people. We are very grateful to live here.

Practicing gratitude and kindness is a powerful thing that will bring joy and satisfaction to your life and those around you. The effect will help keep Westlake Village a positive and lovely city.”

By Brittany O’Reilly

Photos by Chris Clinton and provided by the Eichberg family 

I hope you enjoyed our story.

In gratitude, Linda

Our Sinatra Surprise!

Have you ever had a dream that an iconic movie star or music legend was standing at your door? I wasn’t dreaming the day, ‘Ol’ Blue Eyes’ came knocking on our dressing room door. I was one of the two who opened the door for him that night. The other gals in the singing group were getting ready for the show, some still in robes and curlers. 

The first thing I saw were those familiar deep blue eyes, but now they had a more playful twinkle in them. (Our group, “The Golddiggers”, Dean Martin’s opening act, toured with Mr. Sinatra a decade earlier.) Immediately Frank said, “Hide me, quick, I want to surprise Dean.” After I closed my mouth, I ushered Frank into our dressing room. 

Sinatra’s Backstage Caper

The ‘Chairman of the Board’ said with a chuckle, “I’m going to walk out on stage during Dean’s show.” How fun, I thought as I cleared off a chair for “The Voice”. As Sinatra sat down, the other members of “The Golddiggers” scrambled to finish getting ready for the show. 

I started some small talk with Frank and made him comfortable. He was so excited about surprising Dean, and grinning from ear to ear as he visualized the look on Dean’s face. Gone were the usual goombah’s and body guards that accompanied Sinatra everywhere he went. He was relaxed, more himself.

I couldn’t help but notice that Frank was wearing what obviously looked like a toupee; a new cut and style, more whiteish grey with a very short fringe of bangs. I never detected that he wore a hairpiece before but now I couldn’t unsee it. Despite that, I was really diggin’ this mellow and playful side of the ‘Man With the Golden Voice’. He still had that famous charisma and magnetism. No wonder he was sometimes called ’Swoonatra’!

It was getting close to showtime, I had to cut our conversation short. We left ‘Frankie Boy’ in our dressing room which was now his hideout. We headed back stage to say our customary hello to Dean and give him a kiss. We were greeted with his warm smile. I discreetly adjusted his bow tie, which was a little crooked. A look of appreciation registered in his brown eyes. It was during one of these pre-show greetings, that Dean told us, he and Jeanne were seeing each other again. Dean looked so happy when he was talking about her.

Dean and I backstage

We took our places behind the curtain. I could hear the excitement of the crowd. The orchestra played a short overture and then our entrance music. The ’Sultan with the Silky Voice’ would be listening and so would Dean. I was so pumped! 

Chicago Theatre

The historic Chicago Theatre has hosted some of the biggest stars in the entertainment world for decades. The elegance and grandeur of the theater defied description. It was built in a lavish French Baroque style. The Grand Lobby was modeled after the Royal Chapel at Versailles.

The theater had been newly remolded in 1986, preserving most of its old world charm. Frank Sinatra christened the refurbished theater with his sold out show. He then started a tradition of signing the backstage wall which continues to this day! And now, a year later, we’re here with Dean. Dean rarely traveled outside of Las Vegas to perform, so this was a treat for all of us, even without the big Sinatra surprise.

The 3,553 seat Chicago Theatre was sold out. The crowd was electrifying! The surprise was a hit! It was an explosive moment when Frank hit the stage. The audience was elated! 

Frank and Dean did their usual joking and then Sinatra wowed the audience with, “The Lady Is a Tramp”. Still, ’The Greatest’! Even Sammy made an appearance on stage that night but he didn’t sing.

https://www.msg.com/the-chicago-theatre

Coolness Is Timeless

November 13, 1987, Chicago Tribune by Larry Kart – “ (In good vocal shape, Sinatra did sing one tune, “The Lady Is a Tramp,” and after joshing with Martin, in the old “rat pack” manner, he left a bottle of bourbon atop the piano.) But the show, such as it was, belonged to it’s 70-year-old headliner.“

The King of Cool

The review went on to describe how Dean’s relaxed style work so well for him. It was one of the reasons why Dean Martin could still perform these big shows at 70 years old. His coolness gave his act longevity.

Our relationship with Dean was very sweet and dear. We were a reassuring, familiar presence when he performed. He loved “his girls’, of course, we loved him too. As his opening act, we got to know him better than we did during our busy television tapings.

From left to right; Peggy Gohl Stucker, Marie Halton Peck, Dean Martin,
Linda Alberici Eichberg and Maria Elena Alberici

The four of us worked with ‘the King of Cool’ for almost two decades. We were very comfortable with each other. On rare occasions, if he had a blemish, Dean would even let us apply make up on it. He didn’t have a personal make up artist for his live shows like he did on his TV shows.   

To this day, when I hear Dean or his rat pack ‘pallies’ singing, I get nostalgic and the memories come flooding back. My sister, Maria and I, along with TV historian, Billy Ingram, wrote a marvelous book about our early years performing with Dean Martin and his famous friends but this particular story wasn’t in it. There were too many other good ones!

The Alberici Sisters with Dean Martin

Our book, Beyond Our Wildest Dreams, focuses more on the 1970’s but our professional association with Dean Martin continued well beyond that. Maybe this story will be part of book 2. 

I know you’ll enjoy the read!

Stay cool, Linda

Longevity and the Spine

“You are as young and healthy as your spine is strong and supple.”

– Ancient yogi saying

Part of back care is developing strength and flexibility. I created a short yoga flow that will help advance that process. Before we get started, let’s perfect one of the moves in the vinyasa: lightning bolt into half camel pose.

Linda Eichberg, Half Camel Pose variations

Backbends can seem intimidating because they go against the natural way we hold and move our bodies. We slouch forward and move forward. Backbends take us the opposite direction, correcting weakness and poor posture.

Lightning Bolt into Half Camel

Instructions

1. Come up onto both knees, placing them hip width apart. 

2. Inhale, support your core and lengthen the spine, press the hips forward, squeezing the buttocks and thighs. 

3. Exhale and lift one arm for a long stretch to the sky as you carefully reach for your heel with the opposite arm. If you cannot reach the heel, keep the hand on the sacrum.

4. Next, reach your extended hand back behind you as you continue to push the hips forward. If it feels safe, drop the head all the way back.

5. Breathe and hold for 2-6 breaths.

6. Release the pose with both hands on the sacrum, slowly inhale up, releasing the head and neck last.

7. Repeat on other side.

Benefits: Half camel opens and stretches the shoulders and arms, and opens the chest. Half camel stimulates the respiratory, digestive and endocrine systems.

Modifications: Tuck the toes under or use a yoga block if the hands cannot reach the heels.

Variations: Have the upper arm reaching up towards the ceiling rather than towards the back wall or simply keep both hands on your sacrum.

Contraindications: If you have knee, shoulder, neck or back injury or pain, consult your doctor. 

Now, let’s incorporate this pose into a vinyasa.

Wishing you all the best in health, Linda

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed. – Hebrews 12:11-13 ESV

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.

Feel Your Power in Extended Side Angle Pose

Extended Side Angle Pose is a dynamic standing yoga pose that energizes and strengthens the entire body. 

Benefits of Extended Side Angle Pose

Utthita Parsvakonasana – Extended Side Angle, relieves stiffness in the shoulders, hips and back. It provides a deep stretch to the groins and hamstrings, It will also improves stamina. This pose utilizes all of the muscles in the body. 

Your aim in Side Angle Pose is to engage your muscles fully to create a single extension from the outer heel of the straight leg to the extended arm.

Instructions

Before you go into Extended Side Angle Pose, warm up your muscles and joints. I also suggest doing some moving lunges and side lunges.

1. Begin in Warrior 2. Step your feet open to widen your stance. Side bend towards your bent knee. Keep that knee directly over your heel and your back leg straight with your top hip and torso open.
2. Lower your bottom arm so your forearm rests of your thigh. Your knee is facing the direction of your toes.
3. Reach your top arm up towards the ceiling, and then extend it over your head. Your bicep should be over your ear. Firm and extend the muscles of the arm.
4. Keep your chest, hips, and legs in one straight line. Visualize and feel the chi energy moving from foot to hand. Don’t forget to breathe.
5. To deepen the pose, lower your front hand to the ground, placing your palm next to the inside arch of your front foot. You can also rest your front hand on a yoga block.
6. Establish a firm foundation in your legs by pressing firmly through the outer edge of your extended foot. Soften into your breath. Hold for about 10 deep breaths. Support your core and carefully come up to a standing position  Repeat on the opposite side.

To slightly modify Extended Side Angle pose, place your forearm on your thigh instead of bringing your hand all the way to the ground.

“Yoga is the joining or uniting of the mind, body and spirit to enrich the quality of one’s life, and to enhance one’s health.” – Andrew Weil, M.D.

Tips

It’s important to practice this asana with correct alignment. If you’re a beginner or have unsteady balance, you can practice on a yoga mat against a wall. Do not allow your torso to drop forward towards the floor. Keep the outer edge of your back foot pressing firmly into the mat and your front knee aligned with your front heel. Make sure you hips are low enough to achieve a straight line from extended arm to your extended foot. Remember to keep your breath even throughout the pose to deepen your awareness of the way yoga unites body, mind, and spirit.

Contraindications

Do not practice this pose if you have a recent or chronic injury to the hips, knees, neck or shoulders. You may want to skip Extended Side Angle if you are currently experiencing headaches or neck pain. Always work within your own limits and abilities. 

 If you have medical concerns, talk with your doctor before practicing yoga.

Parsvakonasana might be a challenging pose but it can stretch your body in new ways. As we expand the side body, we are also opening ourselves to new possibilities and limitless potential.

Enjoy the journey and happy practicing,

Linda

“It is the same with my word. I send it out, and it always produces fruit. It will accomplish all I want it to, and it will prosper everywhere I send it.” – Isaiah 55:11 (NLT)

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

Get Twisted For Healthy Hormones

When you hear the word hormones, the first thoughts that might come to your head are women’s problems or virility in men. In actuality, hormones are essential to the function of our every day life, this includes the functions of: digestion, metabolism, growth, reproduction, and mood control.  The endocrine system is made up of all the body’s different hormones and regulate all biological processes in the body.

Balancing Your Endocrine System

I enjoy twisting and stretching to open up the energetic pathways in my body. For example, the twisting and bending in yoga invigorate the adrenals and thyroid gland. Yoga is very beneficial for the endocrine system and hormonal health. As you move, your body signals the brain, nervous system and endocrine system to all work together.

“Hormones are extremely powerful actors in the body, so when any of them are out of balance, they can impact a very big range of systems and processes in the body.” – Yoga U

Hormonal imbalances can be caused by lifestyle factors, including unmanaged stress, poor diet and environmental stressors. For instance, if we eat a high sugar diet, our pancreas can be overworked trying to offset all that sugar intake. If we take in environmental toxins through food, cosmetics, water, or the air we breathe, our hormonal system can be impacted by the endocrine disruptors in these toxins.

For some of us who have sedentary lifestyles, organs and glands can get stagnant when there’s no blood flow; our lymphatic system can’t move the toxins out of our bodies. 

Turkish Twist

How can Yoga Help

With yoga, we can revitalize our glands and organs. “As we twist, we are wringing out those organs and glands that are being affected by the twist. When you come out of the twist, you get a great fresh blood supply into that organ or gland, bringing new energy and blood flow into that area.”

Twisted Lunge

Pro Tip

In Twisted Lunge be sure your front knee is over the ankle and your hands are pressing towards your heart center. The muscles of the back leg are firm and strong and the shoulders are stacked.

Are you ready to get twisted?

Best in health, Linda

The fear of the Lord is a fountain of life, turning a person from the snares of death. – Proverbs 14:27 

Blog content is for information purposes and is not a substitute for medical advice from your doctor. Copyright – All rights reserved

Balance and Longevity

Good Balance – Good Health

Having good balance can be a predictor of how healthy you are and how long you will live. Not only because good balance can prevent falling injuries, but surprisingly, it can also improve cognitive functions. Poor balance can foretell Dementia and has been linked cognitive decline.

Practicing physical exercises that improve balance—such as yoga or Tai Chi—could reduce the risk of dementia as you age. – Psychology today

People with almost any fitness level can improve their balance. You can practice balance by standing on one leg as you brush your teeth or watch TV. Tree Pose in yoga is another excellent exercise to train your balance.

Tree Pose

Start with your leg turned out to the side. Place your foot on the inside of the ankle, calf or thigh. As you hold the pose, keep your core engaged and draw your shoulder blades together while keeping your ribs tucked. hold you gaze on a spot in front of you. And don’t forget to smile! For a challenge, see if you can hold the pose with your eyes closed.

Once you have mastered Tree, try these other challenging yoga asanas.

Half Moon Pose

BENEFITS

This yoga pose will improve balance and coordination. It strengthens your legs, core and buttocks while stretching the hamstrings, calves, shoulders, chest and spine. I like approaching half moon pose (Ardha Chandrasana) from pyramid pose because my hands are already securely on the ground but you can also flow from triangle, side angle or warrior 2 for a challenge. 

How to execute Half Moon Pose:

1. Forward fold into a pyramid pose with your left leg forward, right leg back. Enjoy this pose for a few breaths. When you are ready, bend your front knee and place both hands on the floor. 
2. Walk both hands forward about a foot, (similar to a runners lunge position) as you straighten your left leg, lift your right leg to hip height keeping it in line with your torso.
3. Open your right top hip to the sky as you flex your right foot and lengthen and energize you leg. Feel energy extend out the heel of your foot. 
4. If you feel stable place the right hand on your hip as you open your body to the side.
5. Next, you can take the arm all the way up vertically. Continue to open the body as you lift your gaze to your top hand.
6. Hold your gaze and breathe slowly and deeply for 5 – 6 breaths.

Tip

Placing a block under your bottom hand could help provide better stability in this pose.

Half Moon Pose into Sugarcane Pose

If you are comfortable with your balancing half moon pose, it’s time to try Ardha Chandra Chapasana or the Sugarcane Pose. This asana is a powerful heart and hip opener that combines a half-moon pose with a backbend.

BENEFITS 

This balancing yoga pose will tone and stretch your hips, hamstrings and quadriceps while working on the muscles of your lower back. It also tones your abdominal muscles and improves your balance, flexibility and co-ordination. 

How to perform this vinyasa:

1. From half moon pose, keep your left hand firmly planted on the floor and keep your right leg lifted in the air for a few breaths. Hold this position as you focus on your breath.

2. Next, bend your right leg inwards and with your right hand, reach for the top of your right foot. If you can’t find your foot, bring your knee forward a little.

3. When you are stable, try to pull your right foot inwards towards your body and upwards. This will deepen the posture and give you a deeper stretch. Keeping your gaze steady for better balance in the pose.

4. Hold for 4 or 5 deep breaths before releasing back to the half moon pose. Slowly bring your foot back to the floor and perform it on the other side.

Caution! Practice these more difficult yoga balances with a spotter or against a wall. Always consult your doctor before starting a new fitness regimen. Enjoy!

Living to 100

Talking about longevity, my amazing mother in law turned 100 years this month. I credit her knowledge and application of healthy eating and exercise to her long life. She has a Masters degree in Holistic Health. Shirley says, it’s her kindness, good will and friendliness that gives her longevity. It all matters, body, mind and spirit.

Shirley is still walking on her own without a cane. She’s an incredible lady! We couldn’t have the big party we planned for her because of COVID-19 but we were grateful to be able to have big festive drive by and a small family celebration outside. Congratulations and happy birthday, Shirley!

Best in health, Linda

“Seek the Lord while He may be found; call on Him while He is near.” – Isaiah 55:6

Exercises for Sit-itis

Has Covid19 got you sitting more? As much as I try to get outside to exercise, not being able to go to work because of COVID19, has added more sitting in my life. And I’m not the only one; lack of activity has become such a problem that it has a name: Sit-itis Syndrome. Sitting too long can increase your risk for obesity, insulin resistance, diabetes, and metabolic syndrome. It can also shorten and tighten the hip flexors, particularly the iliopsoas. Instability in this area can result in posture misalignments and pain. It’s important to keep moving to combat the adverse health effects of “sit-itis”!

Doing Crescent Lunge is one way I combat the effects of “sit-itis”.

I find Crescent lunge to be a wonderful yoga pose to encourage movement in the hip flexors and to help alleviate hip pain and tightness. This yoga asana stretches the legs, groin, and hip flexors, while also opening the front torso, chest, and shoulders. It strengthens the legs, hips, and butt. Doing Crescent lunge will improve posture, mobility, balance and stability.

How to do High Crescent Lunge:

1. Facing forward, place your right foot in front of the body, so your feet are 3 – 4 feet apart and come up onto the ball of the left foot.
2. Stack the shoulders over the hips with the right knee at a 90 degree angle.
3. Tighten and lengthen the back leg and keep the hips square.
4. Reach both arms overhead. Take your gaze upwards to the thumbs and start to reach up and then back as you move into a backbend. 

It’s important to tuck your tailbone and gently press the hips forward in Anjaneyasana – Crescent lunge. Keep the belly button drawing in, and the legs firm. The back of your body from the fingers to the heal should form a crescent shape.

Gentle options: Hold on to a stable chair with one hand as you lunge. You also have the choice of placing your hands on the hips or you can use cactus arms instead of raising your arms overhead. Another alternative is, instead of doing the high lunge, you can do a low crescent lunge with your knee on the ground.

Crescent lunge is a spirited heart-opening pose that balances the sacral and root chakras. Its name comes from the Sanskrit words “anjaneya” (meaning “praise” or “salutation”) and “asana” (meaning “pose”). I could definitely feel the praise aspect of this pose as I practiced.

Strengthening

For healthy hip flexors, you will also want to strengthen the glutei. Bridge pose is a dynamic way to strengthen this area. In addition to holding this pose, try adding a resistance band just above the knees and pulse your knees outward, resisting the tension of the band, as you hold the pose. You can also add movement by doing repetitions of raising up into the pose and lowering down. Remember to keep your feet parallel and your knees over your heels. Bridge Pose (Setu Bandha Sarvangasana) is a potent asana for the entire body.

Photo 153897845 © Milkos – Dreamstime.com

Caution: working with the hip flexors is complicated. Talk with your personal trainer or physical therapist about how to best approach your particular needs.

Enjoy these joyful and energizing yoga poses.

Best in health, Linda

“A person’s wisdom yields patience; it is to one’s glory to overlook an offense.”

– Proverbs 19:11

Yoga Inspiration With Crow Pose

Decades ago, I saw a Yogini who was in her 60’s doing Crow Pose. I was very inspired and also wanted to be able do Crow in my 60’s. Happily, I have reached my goal. This pose can seem daunting, especially for a senior. Yet, mastering this move is worthy of every Yogi’s bucket list.

Here I am in Crow Pose

Kakasana – Crow Pose 

How to do this arm balancing pose:

1. From a squat position place your hands flat on the floor about shoulder’s distance apart and about a foot in front of your feet. 
2. Bend your elbows straight back and come up onto the balls of your feet. Open your knees so that they line up with your upper arms.
3. Place your knees on the backs of your upper arms bringing your weight forward into your hands, lifting your head.
4. Come up onto your tiptoes, then lift one foot and then the other off the floor, bringing your feet toward your buttocks.
5. The knees and shins will rest on the shelf of your upper arms. 
6. Engage the inner thighs and core. Keep lifting the head.
7. Focus on the feeling of the body lifting. Avoid sinking into the pose. 
8. To come out, exhale and transfer your weight back until your feet come back to the floor. 

Benefits

Crow Pose promotes inner focus and concentration. You must be present, in the moment and fully attending to what is taking place. Kakasana activates the Solar Plexus (Manipura) Chakra. It also has an impact on a person’s emotional state of mind. This pose invites you to accept your fears and can help you develop courage, so you can face different situations bravely.

Physically, Crow Pose is an amazing full body workout. It works your arm and core muscles, while strengthening your wrists, shoulders, upper back, and legs. Establishing balance, determination and control are also positive aspects of this pose.

Contraindications

You must be mentally prepared to perform Crow Pose. You may also need to do some extra strength training, especially for upper body and core. Practice all kinds of planks, Malasana (Garland Pose) and Chaturanga to train for the rigors Crow Pose. Since the chances of falling are high, pregnant women should not perform Kakasana. A mishap can lead to miscarriage. Consult your doctor. 

Keep Moving

Crow Pose isn’t for everybody. The important thing is to keep active and to cross train. It is especially important as we age, to exercise for at least 150 minutes per week for good health.

Best in health, Linda

Do not withhold your mercy from me, Lord; may your love and faithfulness always protect me. – Psalm 40:11

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How To Embellish Your Reverse Table Top

– Reverse Table Top Pose also known as Crab Pose, is a tremendous pose for gaining agility and upper body strength. It strengthens the shoulders, arms, core, gluteus maximus, wrists and legs. Reverse Table Top opens the front of the body so it’s an excellent counter pose to Table Top Pose, Forward Fold, Plank and Chaturanga. Since the pose is beneficial in both building up and stretching the muscles that hold us in good posture, it is a good asana for preventing Text Neck.

Working Backwards

This month in my fitness classes, I have been doing a Reverse Table Top challenge. Working backwards challenges the mind and body and it’s great cross-training. Break some old patterns by moving in new ways. Try things that are opposite of what you know. Sometimes you have to go backwards to go forwards.

Playing Upside Down

Crab Pose is a wonderful exercise that utilizes your own body weight. If you want even more out of this exercise, there are ways you can add variations. Adding: leg extensions, arm extensions, figure 4 stretch, knee lifts, foot on knee or the crab walk will amplify the intensity and difficulty of the exercise. First, let’s start with a simple Reverse Table.

Playing with my Reverse Table Top Pose

Reverse Table Top Pose Instructions

1. Begin in Staff Pose or from a seated position; bend the knees bringing the feet flat on the floor hip width apart. Toes and knees are pointing straight ahead.
2. Lean back into the arms with your fingers pointed towards the buttocks, inhale and lift the hips up towards the ceiling, level with the knees and shoulders. Press into the feet.
3. Look up at the ceiling or carefully drop the head back. Knees are over the ankles and shoulders are over the wrists.
4. Squeeze the glutes, engaging Mula Bandha to lift the hips high. Press into the hands and draw the shoulder blades towards each other and lift up through the sternum, keeping the spine straight. 
5. Hold for 3 to 10 breaths. I tell my students, “Imagine you are balancing a cup of hot tea on your stomach.”
6. To release the pose, slowly drop your hips to the floor as you exhale.

Tip – As you add on extensions to your pose, work extra hard to keep your hips from dropping by squeezing your glutei and lifting through your hips.

Benefits Of Doing Ardha Purvottanasana (Sanskrit name):

• Improves posture
• Strengthens: shoulders, arms, back, legs, neck, glutes and core
• Enhances the digestive system
• Good for playing with your kids or grand kids
• Stretches: chest, abdominals, shoulders and legs
• Stimulates the respiratory and endocrine systems
• Improves the circulatory system
• Increases agility and stamina

Fly Like the Dragonfly

“When a dragonfly flutters by, you may not realize, but it’s the greatest flier in nature, it can hover, fly backwards and even upside down.” – Louie Schwartzberg

Keep training so when things in your life go upside down, you will be ready for the turn, not just in your body, but also in your mind and spirit. Rediscover your strengths and weaknesses. Look deeply into your rooted values and reboot.

Cautions and Modifications

Half Upward Plank Pose is another English name for Reverse Table Pose. If you are a beginner, Upward Plank Pose may be a little easier for you and it shares many of the same benefits. Do not practice Reverse Table if you have carpal tunnel syndrome, or injury to your shoulders, neck, or wrist. Always work within your own abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Have fun with your self-discovery!

Best in health, Linda

“The truth of the matter is that the whole world has already been turned upside down by the work of Jesus Christ.” – Dietrich Bonhoeffer

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