Preview: Standing Warm-Up

This post, I’m taking a break from my Men and Yoga series to give you a preview of Lifelong Yoga! One of my favorite parts of the book is Part III, where we offer short and long sequences to be used in preparation for specific life events, whether that event is daily exercise, gardening, a weekend with grandchildren, or an emotional weekend, like a wedding. Yoga is a toolkit for whatever you encounter in daily life, and this section helps you choose the right tools for the occasion.  This simple standing warm-up sequence is one of my favorites: it requires NO props (not even a yoga mat!), you can do it in regular clothes, you can do it in shoes, and you can do it ANYWHERE! The whole thing could take as little as 5 minutes, but it will make you feel so, so much better. I use it nearly every day, and I start many of the classes I teach with this sequence.

Joan (age: 62) and Jeanne (age: 88) demoed this beautifully after class last week. Jeanne correctly calls herself my oldest student, and she moves with ease and grace– a life of doing yoga!

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Start here, in mountain pose. Take a few breaths to connect to your body and arrive.
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Move to tall mountain, inhaling your arms skyward and lifting your heels. You may do this a few times in a row, moving with your breath: inhale to lift arms and heels, exhale to lower. This pose is also a balance challenge!
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Next, move to cat and cow. In cat pose, exhale. Let your shoulders round and draw your chin toward your chest. You can bend your knees even more than Joan did here.
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In cow pose, inhale. Draw your shoulders away from your ears, and let your chest extend forward. Move between cat and cow at least 5-10 times.
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Twisting is an important part of a full warm-up for your spine. For this chair twist pose, bend your knees a little. Bring your right hand toward your left knee; extend your left arm up and out. You can hold here for 5 breaths and then twist to the opposite side. Remember to keep a sense of core engagement here: hug your belly in as you twist!
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Standing side bend is one of my favorites. It feels so good! That’s probably why Jeanne is smiling here. From mountain, bring your arms overhead. You can clasp hands together, or as Jeanne is doing here, you can hold onto your wrist with your hand. First, side bend to the left. If you’re choosing to hold onto your wrist, clasp your right wrist with your left hand. Stay here for 5-10 breaths. If you’re low back feels like it’s getting crunched, bend your knees a little, engage your core, and even tuck in your tailbone a bit. Switch to the other side.

For more sequences, search for “sequences” in the search box on the left of the screen or pre-order our book! It’s officially out as of August 1.

—Alexandra

Be a Desk Chair Yogi

This week I have been sitting a lot. Between writing and catching up on end-of-summer paperwork, I’ve logged more time in a chair than I usually do. Yesterday I ran in the morning and later I put down my mat for a lunchtime yoga practice. But today I didn’t have the luxury of extra time, and after a morning of sitting, my body was calling for yoga. Sound familiar? When you have an unusually full day and you’re trapped behind a desk, this 5-step simple sequence is the answer.

Step 1: Go for a 5 minute walk. If you’re home, go check your mail or wander into your backyard. If you’re in an office, take a lap around the building or mosey into the parking lot. Take these 5 minutes alone and with no electronic devices. While you move, bring your attention to your breath. Aim for steadier, deeper breaths, and allow yourself to get curious about your habitual breathing patterns.

Step 2: Seated side stretch. Come back to your desk chair. Sit tall in the middle of your chair. Allow your right arm to settle onto the armrest or relax into your lap. Reach your left arm overhead, and find a side stretch that feels ahhh to you. (Add more: look up toward your left hand and allow your neck to get a stretch.) Hold for 10 breaths. Switch sides and repeat.

Step 3: Seated twist. Wrap your right arm around the back of your chair. Sit tall, and look over your right shoulder, twisting from your core. Your left hand can hold onto the right side of the chair or the right-side armrest to help you twist deeper. Hold for 10 breaths. Switch sides and repeat.

Step 4: Seated forward fold. Take your knees and feet wider than hip width. Settle your hands onto your thighs and sit tall. Engage your core and lean forward, keeping a long spine. You don’t have to go far: a few inches may be all you need. If you have any bone density issues, skip this move altogether. (Add more: take your hands to the back of your chair, and you’ll feel an additional stretch in your arms, shoulders, and upper back.) Hold for 10 breaths.

Step 5: Seated extension. Slide to the front edge of your chair. Reach your hands to the back of your chair and hold on to the seat. Engage your core, and extend your sternum skyward. Draw your shoulder blades down. (Add more: lift your chin and find a front-of-the-neck stretch.) Hold for 10 breaths.

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From upper left clockwise: side stretch, twist, forward fold, and extension, all seated.

More yoga is better than less, but some yoga is definitely better than none. This took me just under 12 minutes, including my walk. It was the perfect midday reset for my body and mind. This is simple to do and simple to remember. The next time you’re stuck at your desk, be a desk chair yogi!

—Alexandra

Coming Soon: LIFELONG YOGA

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Contract signed!

If you missed our announcement on social media earlier this week, here’s a recap: Sage and I are co-writing a book, Lifelong Yoga, which will be published by North Atlantic Books in the summer of 2017. It’s Sage’s seventh book (!) and my first, and we couldn’t be more excited about collaborating and writing together.

Lifelong Yoga is a book for anyone who wants to continue or begin a yoga practice at any stage of life. The emphasis, though, is on how yoga can be a boon for the changes we experience as we move into our 40s, 50s, 60s, and beyond. It looks at yoga as a complement for an already-active life and sees yoga as a tool for living a long life of health and vitality. You can expect a lot of what you find on this blog, only in even more detail and with more explanation. We’ll have chapters devoted to the common ailments of aging (and how yoga can help!), sequences that will help you solve problems (“What’s the best yoga before a golf game?,” “How can I prepare for a weekend with my grandkids?”), and photographs of the most useful poses for healthy aging.

To reflect where we’re going—the book—you’ll notice that we’re shifting away from using “Yoga for Aging Athletes” to describe our work. Our social media sites have already changed, and in the upcoming weeks, we’ll update this blog to reflect our book title, too.

We’ll keep you updated on progress and let you know when the book is ready for pre-order. Meanwhile, I have some writing to do! And I just thought of my next blog post: a useful sequence for recovery after a long day of sitting at a desk.

—Alexandra

 

The Grandparent Game

It takes fitness and stamina to be a grandparent—it’s practically a sport. After a few days of watching my parents with my daughter, I came up with a short, simple sequence that  prepares you for the physical requirements of grandparenting. Practice this sequence ahead of a visit with babies or before a family vacation with little kids— it only takes about 5 minutes. We’re standing on a yoga mat here, but it’s not needed. You don’t need any props for this sequence, and you can even do it with your shoes on. My dad (Umpa, to his grandchildren) filmed with me and did a great job of demoing!

Problem

For a weekend with grandchildren, you need stamina, a healthy spine, and strong glutes (for picking up those little kiddos).

Solution

A simple, short sequence you can do anywhere and anytime.

—Alexandra

One Quick Move for Outer Hip Strength

When we think about strength in our lower body, we should think first about the most superficial muscle of the glutes: gluteus maximus. But strengthening your seat isn’t the only important focus for hip stability. In fact, there are some smaller muscles of the outer hip (the abductors) that keep you stable in balance poses and sports such as running, tennis, hockey, and skiing. Yoga offers some good poses for abductor stretching, but the quick move offered in the video here is a strength-building variation on a Pilates movement. You can do it just about anywhere: all you need is a wall or chair for a little stability, and you’ll be on your way to stronger outer hips. This two minute video will get you started:

 

—Alexandra

Sequence: Snowga to Do When You’re Trapped Inside

In our Sequence posts, you’ll find a sequence for a specific purpose. This week, we’re looking at snowga! When we get snow in North Carolina (where Sage and I live), things really slow down. Businesses close, sidewalks stay icy, roads aren’t safe for driving for several days. Snow days are nature’s way of reminding us to slow down and do less. But doing less doesn’t mean doing nothing. That’s where this simple, short practice comes in. It’s easy to do anywhere: you don’t need anything except your body and a wall. Bookmark this post, and the next time the weather brings your active life to a halt, take 5 minutes to move. Your core, hips, legs, and shoulders will thank you. (We practice a lot of downward-facing dog at the wall in this video. For a tutorial on that, check out Sage’s Hack Your Down Dog.)

—Alexandra