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.
  1. 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.
  1. 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.
  1. 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.

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

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

2020 Vision

– As we come to the close of 2019, I would like to leave you with some positive thoughts that will carry you into 2020. Positive affirmations can help us get to the seed of our soul, the root of our inherent radiance, as designed by our Maker. Prayer, meditation, visualization, and mantra recitation are among the practices that help us reach a sacred space.

When we engage in mantra recitation, we feel a deeper resonance as our souls awaken in this repetition and rhythm of words. Over time, the clutter is stripped away, leading us to the core of our inner truth. We can let hope, blessings and opportunity pound on the door of our hearts or we can open the door and receive them.

POSITIVE AFFIRMATIONS

Here are a few of the mantras I share with my yoga students. Repeat each affirmation a few times or more. Feel and contemplate every word as it resonates within your spirit. Speak to yourself as you would speak to someone you dearly love.

For Wisdom: I achieve my goals without compromising my well-being.

For Mental Health: I am connected to Divine truth not other people’s opinions.

For Success: What I want and desire is on its way.

For Heart Opening: I attract the love that I am.

For Healing: The energy and warmth of my smile is welcoming and healing.

For Peace: I desire a peaceful and positive presence.

For Patience: I am patient with my blossoming.

For Energy: I will not waste my precious life force on things I can’t control.

For Bravery: I am not this fear, I am of love. 

For Personal Power: I will have joy; I will not let anything steal my joy.

For Christ-likeness: “Above all, clothe yourselves with love, which binds us all together in perfect harmony.” – Col. 3:14 NLT

For Attracting Favor: I have passion and magnetism. Opportunity and favor are coming my way.

For godliness: “But you are a chosen generation, a royal priesthood, a holy nation, His own special people, that you may proclaim the praises of Him who called you out of darkness into His marvelous light.” – 1Peter 2:9

The scriptures also invite us to ‘eat’ the words within. Chew on, meditate or expand on enlightenment.

Seeing Others Through God’s Eyes

One of my favorite moments of this past year was during my visit to Ikaria, Greece. My friend, Robyn, lives there; I call her “my Greek goddess.” She took me up to the highest point on the island. I thought we were only going to hike and practice yoga but Robyn had other plans. She had brought along a beautiful dress for me to put on and she photographed me.

Perhaps she saw me as a goddess too, a daughter of God. We all have God’s DNA living inside us. We need to remind each other of this grace. We must seek it out, meditate on it and embody it.

I wish you all a happy, healthy and positive New Year! The Divine in me, salutes the Divine in you.

Gratefully yours, Linda

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.” – Philippians 4:8

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

Cultivating Dynamic Energy

Energy flows through all facets of our life: mental, physical, emotional, and spiritual. Our life is centered in that constant flow of energy. When we are connected to the infinite source of life, every aspect of our life is invigorated, nourished, and healed.

Cultivating a Dynamic Spirit

Energy is youthful, dynamic and resilient. Physical age does not define our potential for child-like energy. At the deepest level of our being, we are powerful and dynamic with the ability to shift the world around us with the energy of our presence. When we walk into a room, our vibe, our state of being, is communicated before we say a single word. Our purpose and intentions oscillate into the world.

“Energy, like you, has no beginning and no end. It can never be destroyed. It is only ever shifting states.” — Panache Desai

Tapping into the infinite well of joyful energy God placed inside me, gives me the flexibility to bend with any situation and rebound from what life throws at me.

Sharing the Gift of Happiness

One of the nicest things you can do for God or another person is to be happy and to share that wonderful energy with them. The magnetic frequency of happiness resonating in your heart has uplifting and healing qualities. Tap into the well of joy inside you. Take the time to discover your purpose and passion. What makes you glad to be alive? Find out what makes you truly happy in your heart center or God in you?

Live in Vibrational Harmony

Be grateful so others can feel and connect to that gratitude. Offering someone energy that will make them unhappy is not a godly offering. Seek to live in vibrational harmony. The positive feelings of joy, love and gratitude are high vibrational and contagious. The overflow of their light filled resonance will open the door for rich, meaningful relationships of the same kind and continue to make them blossom.

Being a Healer

God created us with unique gifts; when we joyfully share these gifts, the world benefits. It is our choice to use the energy our gifts bring to heal and transform. Sharing a gift from the feeling of religious compulsion does not carry the same blessing as a gift freely given from the heart. Knowing who your gifts come from and staying connected to that source makes all the difference. Spend time in devotion.

When you heal yourself, you also heal others without even having to try.

Energy Centers in the Body

As a yoga teacher I focus on opening the energy centers in the body by using a variety different twists, breathing techniques, visualizations and stretches. In the same way we assist overactive energy centers to become less active. The seven main energy centers are called chakras.

Sometimes yoga teachers refer to life force energy as qi (chi) energy. If the energy flow gets blocked or stagnant in the body it can cause disease. I always visualize life force energy moving through the body and outward into the universe.

Energy is always renewable. It’s not the amount of energy but the quality of energy that gives life! Our ability to preserve and balance this vitality and joyfulness, no matter what the circumstances, is true power. 

Our capacity to affect others with our energy is both a gift and a responsibility. Ultimately, we have the power to choose how we show up and interact in this world. When we come from the true self, in love, understanding and unity, we become a powerful force for good.

The joy of the Lord is my strength. I rejoice today, anticipating many blessings coming my way! The seen and unseen.

Repeat this positive affirmation… I rejoice today, anticipating many blessings coming my way!

Namaste! ~ Linda

But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint. – Isaiah 40:31 NLT

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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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An Event of a Lifetime

I like it when an email comes in from Shutterfly saying “your memories from this week last year…” Looking back usually evokes joyful emotions and I am reminded of God’s blessings in my life. Physical reminders of God’s faithfulness in the past, can remind us to trust Him now and in the future. The photos from my daughter’s wedding recently arrived. I am going to savor the moment now and in years to come.

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Preparations On the Big Day

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Our photographer, Jordan Kubat did a wonderful job of capturing all the special moments.

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My ‘Mother of the Bride’ dress is by Mon Cheri – Montage

Lindsay found fantastic hair and make up artists, Elite Makeup Designs, who helped everyone look their best.

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The Elegant Nature Wedding

I’m not surprised my daughter’s priority was to get married outside in a beautiful nature setting. We eventual chose scenic Spanish Hills Country Club for the site of the wedding and reception.

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Unique Floral Designs took expert care with the florals and helping to interpret our vision.

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All Occasions Event Planning directed the entire affair, so everyone was able to enjoy the wedding to the fullest. As the guests arrived, they were serenade by a lovely string quartet.

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I was overcome with emotion as my husband and daughter walked down the aisle.

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Lindsay and Ben wrote their own vows to each other. They were beautiful; sharing their hearts gave everyone a glimpse into their loving relationship and their quirky personalities.

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We did it! Husband and wife, united in love!

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Each member of the bridal party shined!  I’m proud of these wonderful young adults. The bridesmaids were pleased that they were able to select their own individual style gown from the same Mulberry color palette at Azazie.

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Happy parents!

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Joyful family!

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Proud Grandparents!

Party Time

One of the best things we did was to add an extra hour to the reception time. It gave people time to dance and relish the moment. Our DJ, Nicholas Whitzler – Impressions San Diego, was a marvelous MC and he kept the hits coming! Another good idea was purchasing flip flops at the Dollar Store, so the ladies could kick off their heels. We had a box full and they were all used.

Lindsay-dancing

The wedding cake from Viktor Benes Bakery received many compliments. We went with the strawberry cream filling. Delicious!

With all our loved ones around us, the evening couldn’t have been any better.

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Thank you videographer, ByDesign Films for this wonderful highlights video!

With a grateful heart,

Linda

Remember the wonders He has done, His miracles, and the judgments He pronounced. – Psalm 105:5

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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.

 

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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/