Yoga To Reduce Stress

Bob Crowther shares some sources of information about stress and how yoga can relax the body and mind. 

How we deal with stress in our lives can have a profound effect on our physical and mental health and overall fitness. 

Defining stress has been a challenge since the pioneering experiments and publications of Dr. Hans Selye and others during the 1930's. 

Medical and psychological professionals currently recognize good and bad stress. 

The National Institute of Mental Health uses the following words to characterize stress: "the brain's response to any demand".

Learn More About Stress 

The American Psychological Association identifies three categories of stress: acute, episodic and chronic (see website for some brief explanatory comments about each).

Common stress symptoms individuals may experience are documented by the Mayo Clinic and can include the following: 

• on the body (headaches, muscle tension, fatigue, stomach, sleep problems)

• on ones mood (anxiety, restlessness, focus problems, irritability, anger) 

• on behavior (eating disorders, anger outbursts, drug, alcohol, smoking, social withdrawal).

The biology of stress continues to be evaluated and has evolved. 

We now know our autonomic nervous system has the capacity to quickly respond to stimuli (the fight or flight response) - however, left unchecked, these physiological conditions can lead to stress that can be deadly.

Book

Stress and Your Body

Robert Sapolosky, Ph.D. addresses many historical and contemporary topics that fall under the umbrella of stress in his publication, Stress and Your Body (2010). 

The author's focus is wide and includes the following subjects: aging, anxiety, depression, growth, heart, immunity, judgement, memory, metabolism, pain, physiology, reproduction and sleep. 

Relaxation and meditation methods offer alternative, prescription free opportunities to help those afflicted with stress - among others:

• to lower heart rate, 
• decrease blood pressure,
• reduce cortisol levels 
• modify immune responses

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Over three years, Bob's hatha yoga practice has been an effective way to deal with the many different types of stress.

Bob's hatha yoga sessions effectively address both the body (physical) and mind (mental). 

Whole body movements are approached in a deliberate manner with a focus on developing and maintaining controlled breathing. 

There have been times when asanas have been done with facility and in a complete state of calmness from supine, standing, kneeling, inverted and revolved positions while focusing on ones breath. 

At the end of each class, from either supine or sitting positions, savasana (corpse pose) provides a restorative opportunity: 

• to release the tensions in our bodies
• to focus on our breathing
• to attempt to clear a racing mind full of thoughts 

Achieving all three remains a challenging objective.

Learn how to calm your body, mind through yoga.

 #Yoga And Stress #Stresss And Your Body #Yoga And Fitness #Yoga With Bob Crowther

Yoga To Reduce Arthritis Pain

Bob Crowther acknowledges the negative impact of arthritis on health, mobility and highlights the book Yoga For Arthritis written by Fishman and Saltonstall. 

The authors provide information on arthritis and many safe, alternative movement options to address the joint damage, pain associated with these medical conditions.

Bob, in his 60's, has used his yoga activities to keep his arthritic spine mobile and while instructing male and female clients.

Dealing With Arthritis Through Yoga

The highest incidence of arthritic afflictions are osteoarthritis and rheumatoid arthritis: they occur more frequently in older individuals but also in the young according to the Arthritis Foundation.

Individuals often experience pain along with additional symptoms that may include stiffness, bone deformities and a limited range of joint motion of the following areas among others:

•  shoulders
•  neck
•  spine (cervical and lumbar)
•  knee
•  sacroiliac region
•  wrists/hands
•  feet/ankles  

Learn More About Arthritis 

Osteoarthritis denotes damage to the articulating cartilage present on bone surfaces and is often considered a consequence of 'wear and tear'

Rheumatoid arthritis has been classified as an autoimmune response that damages the joint capsule synovial membrane and can lead to bone and cartilage damage.

Immune cells involved in arthritic inflammation include T cells, B cells, neutrophils, mast cells and macrophages.

Both genetic and environmental factors can contribute to arthritis. 

The medical community notes individuals who are overweight or obese have a greater risk of developing this condition. 

Arthritis Diagnosis

Diagnosis usually involves the following:

• a physical examination of joint areas (swelling and redness)
• perhaps arthroscopic evaluations
• use of imaging technologies of hard and soft tissues: possibly including X-Ray, CT and MRI scans 

Conventional medical treatments for arthritis often involves, among others, combinations of pain and inflammation medications, corticosteroids, physical therapy and surgery. 

Book: Yoga For Arthritis

An alternative approach to help individuals move experiencing different types of arthritis is presented in the book, Yoga for Arthritis (2008), written by Loren Fishman, MD, and Ellen Saltonstall. 

This book is informed by the medical training and clinical investigations of Dr. Fishman along with his extensive knowledge and experience with hatha yoga (trained in the Iyengar method).

A profile of Dr. Fishman was included in a chapter entitled Healing of the 2013 book, The Science of Yoga by William J. Broad.

The authors describe the biology of arthritis and its more common forms (osteoarthritis and rheumatoid arthritis) along with other variations impacting the spine/sacroiliac joint/muscles (spondyloarthropathies) including frozen vertebral joints (ankylosing spondylitis).

In addition to listing their asana "All-Stars", modifications of yoga postures are suggested for the major body joints and accompanied with instructive illustrations. 

The authors recommend using props to facilitate movements and provide warnings to those confronted with various medical conditions to avoid injuries.

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Bob's own positive experiences dealing with moderate and severe spinal arthritis using the type of hatha yoga Dr. Fishman addreses in his book attests to how this approach may safely be helpful to reduce pain and to enhance ones range of motion.

Talk with Bob. 

Bob can help you deal with the debilitating effects of arthritis including pain through gentle yoga movements. 

 # Yoga For Arthritis #Arthritis Foundation #Yoga For Males #Yoga For Females # Yoga With Bob Crowther

Yoga, Value Of Good Fats

Bob Crowther provides some information about the importance of consuming fats to maintain a healthy body.

The American Heart Association website is a valuable resource for individuals seeking information about fat nutrition and the biological consequences of consuming certain types of fats.

Fat Nutrition Resource

Composed of carbon, hydrogen and oxygen, what we identify as fats are compounds classified and known to the public by food labels using the following terms - among others:

• saturated
• unsaturated
• trans 
• hydrogenated/partially hydrogenated  

These names reflect their chemical structure: saturated fats have hydrogen ions bound to carbon while unsaturated fats have double bonds between carbon. 

Trans fats are unsaturated vegetable oils.

Often referred to as lipids, fats are a high energy source  for the body (fat metabolism provides 9 calories/gram). 

Biology of Fats

Fats are essential for good health and normal biological functions - over 90% of fats in our bodies are found as triglycerides (three fatty acids attached to a glycerol backbone). 

Among the important biological functions of fats: 

• they are critical components of cell membranes; required for both nerve function and normal brain development 

• stored as triglycerides within fat cells (adipocytes) - these cells release the hormone leptin; act as subcutaneous thermal insulation 

• essential for transport, absorption and storage of fat-soluble vitamins (A, D, E and K) - briefly: A (eyes), D (bones), E (anti-oxidant), K (blood clotting)

• essential fatty acids are required by our bodies through food consumption; omega-3 involved in production of prostaglandins (hormone-like substances) with anti-inflammatory roles

Yet, despite their significance, misperceptions about fats exist among the public.

Helpguide.org lists a number of myths about fats worth noting: 

1. all fats are the same and bad
2. lowering the amount of fat consumed matters most
3. food labels citing fat-free indicates a healthy choice
4. consuming foods low in fat is key to weight loss
5. all stored body fat is equivalent.

In recent years, fat consumption has been the focus of the medical and nutrition communities as obesity and diabetes levels have escalated.

Read Michael Moss' description re: how the food industry and their scientists have enhanced fat levels in processed foods in his book, Salt, Sugar, Fat (2013).

Although nutritionists have recognized good fats (monounsaturated and polyunsaturated) and bad fats (saturated, trans fatty acids, hydrogenated and partially hydrogenated), this distinction is likely misleading and inaccurate. 

Future postings will focus on the challenges the public faces in making informed healthy food choices about fats and provide comments on cholesterol, omega fatty acids, the conflicting roles of the United States Department of Agriculture (USDA) and the medical consequences (diseases) associated with the consumption of bad fats.

Sources for cited information include the American Heart Association, Helpguide.org, the Mayo Clinic, Micheal Moss book (Salt, Sugar, Fat), New York Times.

#Yoga And Fats  #Fats And Nutrition #Yoga And Nutrition

Yoga For Addressing Osteoporosis

Bob Crowther shares some thoughts about osteoporosis: a medical condition that limits mobility and recommends the book, Yoga for Osteoporosis.

The incidence of osteoporosis, a disease characterized by the loss of bone density and bone fractures including vertebrae, hips and wrists, continues to afflict many seniors of both genders. 

According to the The National Osteoporosis Foundation, woman exhibit symptoms of osteoporosis at a higher rate than men. 

Their website provides a valuable resource for individuals seeking information about this disease and approaches to treatment.

Visit Website

Age, gender, family genetics, physical activity, nutrition (including consumption of specific vitamins / minerals) and hormone levels are among the list of factors that affect bone health - as identified by The Mayo Clinic and other medical institutions.  

Our understanding of the biology of osteoporosis continues to be evaluated and revised. 

Biology of Bone

Bone physiology is complex and controlled under normal conditions by regions of the brain and different endocrine organs including the thyroid and parathyroid.

Bone is a living and dynamic tissue that is composed of several cell types: one synthesizes proteins that become associated with minerals (mainly calcium and phosphorous plus important others in smaller concentrations) while another cell resorbs bone.

Diagnosis

Imaging technologies (including DEXA scans, MRI, CT, ultrasound) facilitate the diagnosis of this disease from presented symptoms. 

Treatments

Treatments for individuals suffering from osteoporosis may involve some combination of medications, changes in nutrition and exercises.

Physical activities that produce stress on bones have documented new bone synthesis. 

Included among exercises enhancing bone growth is hatha yoga based on the Iyengar method. 

Book

Yoga for Osteoporosis

Investigations by Loren Fishman, MD, led to the 2010 publication of his book, Yoga for Osteoporosis. 

Dr. Fishman and Ellen Saltonstall suggest modified yoga asanas as a form of whole body non-impact movements to enhance bone strength, muscle strength, balance and flexibility.

Both authors and a colleague are illustrated in yoga positions in this publication

Specific asanas deemed appropriate for those with conditions of osteoporosis or osteopenia  (a less severe loss of bone density) are noted.

Variations of selected postures using props (chairs, straps, blankets, straps) have been suggested to safely address individual conditions.

The authors recognize and emphasize the importance of identifying appropriate physical movements to avoid injuries. 

While yoga may not be suitable for all afflicted with osteoporosis, many are likely to benefit from the suggested options.

 Read this book.

 Consult with your medical advisors. 

#Yoga For Osteoporosis  #Yoga For Males #Yoga For Females #Yoga With Bob Crowther 

Yoga, My Ongoing Journey

Bob Crowther shares some thoughts about his three year yoga anniversary.

This past Saturday morning (October 19, 2013) i was in The Yoga Loft attending a morning session led by my young and gifted instructor, Ray Hoyt. 

Acknowledging My Instructors
 Ray Hoyt and Patty Tremblay
Photograph and Design by Eric LeCuyer
 (www.ericlecuyer.com)

Our yoga community has been fortunate to experience a high quality of instruction communicated with a passion that has been both inspiring and motivating. 

Interacting weekly with individuals of all ages (men and women, teens to seniors) during this period has been rewarding and fun. 

It has been exciting watching others progress with their yoga practice despite diverse abilities and, at times, physical limitations.

All of us have enjoyed learning about and becoming more sensitive to how our bodies move - asanas done separately or in combinations as individuals or with partners continue to be approached in a deliberate and informed manner by our community.  

Reflecting on the many open and private hatha yoga sessions i have participated in has been as satisfying as it has been humbling - one is frequently reminded of the physical and mental challenges yoga presents along with its many opportunities. 

Daily non-impact yoga activities have transformed my body: i have become stronger, leaner, enjoyed greater balance and significantly improved my overall body flexibility in a safe and gentle manner.

As i maintain and enhance my yoga physical abilities, i also continue to appreciate and benefit from  its calming and meditative aspects: from controlled breathing to seeking a more tranquil state of mind.

In future postings, specific references to my yoga activities and experiences including specific asanas documented during the past 36 months will be shared. 

This 'journal' about my yoga classes has served as a valuable tool - it influences my current practice and interactions with others including clients.

#TheYogaLoft  #RayHoytYoga #PattyTremblayYoga #YogaWithBobCrowther

Yoga, Concerns About Sugar

Our understanding about how the proteins, fats , carbohydrates, fiber and micronutrients in foods are metabolized have become more transparent with the publication of data from ongoing research.

The increasing incidence of diabetes and obesity has led many to focus on carbohydrates - especially the high levels of simple sugars found within our processed foods.

See Website
  Information About Healthy Sugars 

The consumption of mono, disaccharide sugars including high fructose corn syrup (HFCS) and their metabolism have been the subject of an ongoing debate over many years among the medical community, nutritionists and the food industry  - a topic of increased public interest and commentary.

During 2008 the American Medical Association (AMA) did not approve a resolution requiring labeling of HFCS products with an obesity warning; however, the AMA did act earlier this year to classify obesity as a disease. 

Dr. Robert Lustig writes about sugar toxicity and Anthony Moss cites data on HFCS in their recent books (see below) and articles. 

Some HFCS points of interest and debate:

• the food industry treats glucose enzymatically to produce fructose at higher concentration (HFCS) 

• HFCS is processed in the liver: claims are made it is converted to fat (triglycerides)

• increased HFCS  consumption levels are being associated with a greater incidence of metabolic syndrome disease

One vocal critic of the message being communicated by Dr. Lustig is David Despain, a science writer - note his NPR interview (August 23, 2013) and website commentaries. 

Make better informed choices with the selective consumption of natural sugars in fruits and vegetables and not processed foods. 

Sources of information include:  American Diabetes Society, Mayo Clinic, clinical investigator Robert Lustig, MD: book (Fat Chance), investigative reporter Michael Moss: book (Salt, Sugar, Fat)

 # High Fructose Corn Syrup(HFCS) #Yoga And Nutrition #Yoga With Bob Crowther

Yoga, Core Muscle Fitness

Whole body movements including use of the core muscles are encouraged by the fitness community and accomplished through various physical activities involving a diversity of equipment and accessories: among others, weights including dumbbells, kettlebells, medicine balls, training bars and balance boards.

How to define what constitutes the core muscles remains a subject of dispute and ongoing commentary.

Dr. Abigail Ellsworth recognizes two categories of core muscles in her book, Core Training Anatomy  (2010), that involves the pelvic and shoulder girdles and muscles along the spine as follows:

•  major core muscles [pelvic floor muscles, the abdominals, the spinal extensors and the diaphram]
•  minor core muscles [gluteal muscles, latissumus dorsi, trapezius]

Core muscles are said to provide stability of the trunk and pelvis but critics continue to express their views (see writings and perspectives of two listed below).

Independent of disagreements, being mobile and strengthening all core muscles is desirable. The Iyengar form of hatha yoga that i and my colleagues practice accomplishes this though selected asanas without subjecting the body to any impact and using ones body weight as a form of resistance.

In daily practice, open classes and private sessions over several years, core muscles and associated connective tissues have been enhanced by modifying my posture: standing upright, being inverted, sitting, kneeling, bending (forward, backwards, to side) and twisting from supine and prone positions.

As a consequence of completing sequences like sun salutations, the three warrior poses and one leg balances (tree, eagle, half lotus), core muscles have been engaged independently, by using props and/or assisted by partners.  

With clients, i have introduced yoga asanas modified to allow for restricted or limited abilities and utilized core muscles through the following movements:

• upright plank (basic, forearm, side, upward facing) and downdog variations
• supine side twists; leg lifts; revolved standing asanas including chair
• prone locust, supine bridge and sitting boat variations
• from standing to lunge to pigeon variations

See publication listed below at www.sciencedirect.com; also, zig ziegler on core training myths at zigsports.wordpress.com  #Core Muscles # Yoga

Read critical review by Eyal Ledman 

Yoga To Improve Balance

Bob Crowther, in his 60's, shares some thoughts on how yoga can enhance your balance and recommends a book, Age-Defying Fitness, and some online reference sources. 

Most of us take our balance - the ability to maintain an equilibrium from both stationary and moving positions - for granted. 

For many, walking on flat surfaces or inclines including stairs (up and down), bending over and simply getting up and down from the floor each day can be a challenge. 

Bob In Half-Lotus, Tree Pose
Age Not A Barrier To Improve Your Balance

While a higher incidence of balance issues occur within our adult population, conditions are not exclusive to the Boomers and more senior age groups. 

Compromised vision, the sensation of dizziness and feeling unsteady while walking are some balance symptoms that may require medical consultation and intervention. 

Fortunately, many individuals can address and resolve balance concerns without invasive procedures including surgery. 

Hatha yoga movements can function as an alternative and complementary option to medical or physical therapists consultations.

Book Of Interest

Age-Defying Fitness (2006)

Written by physical therapists Marilyn Moffat and Carol B. Lewis, this publication provides an accessible discussion about balance and ways to improve it at all ages.

Online Resources

See National Institute On Aging
Information On How To Improve Your Balance

Learn about the biology underlying our balance

Complex neural communications between our eyes, ears and body (somatic receptors within our muscles, tendons, joints and connective tissues) are responsible for our balance. 

The medical community, including institutions like the Mayo Clinic (MC) offer many diagnostic tests to help identify the source of balance problems (see the MC website comments on balance). 

Contact 

Bob Crowther

bob@bobcrowther.com

774-272-5760

Bob's early yoga classes based on the Iyengar method were memorable for revealing both a disturbing lack of balance and a obvious way to regain it with regular practice. 

Balance postures that initially were difficult, not possible throughout Bob's first year of yoga activities slowly became less challenging.

Various asanas helped to build Bob's core, leg strength and flexibility:

• Standing one leg (tree, half lotus, eagle, warrior III)
• Standing two leg (deep Warrior I, II, squats and lunges) 

They made possible the 'bird of paradise' on each leg. 

Talk with Bob

Bob has helped his clients  experiencing frequent falls and difficulty walking by slowly reestablishing nerve-muscle memory during months of yoga activities. 

Building core and peripheral muscle strength through various movements helped to address short and long term goals. 

Modified yoga asanas including one leg stands were facilitated by props including chairs and assisted partner poses.

Watching individuals walk and move with independence has been a satisfying outcome of Bob's instruction, coaching. 

What Bob has done for others he can do for you.

# Yoga And Balance  #Yoga For Males #Yoga For Females #Yoga With Bob Crowther  

Yoga, Calories And Weight

Bob Crowther provides some basic information about calories and weight gain and notes the concerns of Dr. Robert Lustig, author of Fat Chance.

Food labels remind us about calories.

Calories is the term used to denote an energy content derived from the metabolism of the proteins, fats and carbohydrates we consume that enables us to function. 

How many calories an individual should consume daily continues to be a significant question as the incidence of diabetes and obesity have risen throughout the population including our youth. 

Equally important, from what sources should these calories be obtained? 

What forms of fats and carbohydrates should be restricted or avoided?

              Robert H. Lustig, MD, author of Fat Chance

Dr. Robert Lustig expresses his views on this matter in an article cited below.

Past and current government policies relating to food production, processing and marketing have generated considerable public attention and commentary in the form of books and articles about the unhealthy nature of available foods where we shop. 


Several years ago the Department of Agriculture (USDA) replaced the Food Pyramids promoted for decades with MyPlate (www.choosemyplate/gov) that reflects contemporary research data and input from various sources including the public.  

Nutritionists recognize calories are necessary to provide energy to maintain the basal metabolic rate, the thermic effect of food and physical activity. 

Some Biology

The basal metabolic rate refers to the amount of calories required at rest to support the involuntary, autonomic functions of the body (among others: breathing, digestion, brain and heart activities) while the thermic effect accounts for those calories needed to process our food.

Calories consumed associated with actions will vary and be influenced by the nature and duration of physical movements.

Maintaining a healthy and stable weight is moderated, in part, by the complex interactions:

•  of the brain (hypothalmus and pitituary)
•  vagus nerve
•  the thyroid gland
•  various organs and chemical signals (hormones) of our gastrointestinal system.

Food consumed but not metabolized for immediate use are stored by the body: if this is fat, total body weight will increase.  

Read the article (title listed below) by Robert Lustig, MD, arguing a calorie is not a calorie [at www.huffingtonpost.com/robert-lustig-md/sugar-toxic]  

Robert Lustig Article

#Yoga And Nutrition #Calories #Sugar #Robert Lustig

Yoga To Reduce Back Pain

Bob Crowther experienced chronic back pain and found relief through his yoga practice - moving well in his 60's. 

He recommends reading Dr. Loren Fishman's book of modified yoga postures to reduce back pain.

Bob In Plow Pose
 Yoga Provided Relief From Chronic Back Pain

Complaints of acute and chronic back pain have become a common occurrence experienced by both genders and by all age groups, from teens to seniors.

The Mayo Clinic and other institutions cite back symptoms that include muscle aches, shooting/stabbing pain, sciatica (pain that extends down a leg) as well as having limited back mobility, flexibility or an inability to stand upright.

Imaging technologies (X-Rays; MRI and CT scans) facilitate the identification of conditions associated with back pain. 

Mild to serious structural problems along the entire length of the spinal column (involving vertebrae and the intervertebral discs) can contribute to pain in the back and elsewhere. 

Deviations from the normal curves of the spine (kyphosis and lordosis) and a lateral curvature of the vertebrae (scoliosis) may contribute to pain under certain conditions as well.

Medications, physical therapy, chiropractic adjustments, massage and surgery are among the therapies employed to help reduce pain levels.

Yoga To Deal With Back Pain

An alternative approach using hatha yoga to treat individuals with back pain symptoms has been promoted by Loren Fishman, MD, an investigator trained in the Iyengar method and one of his former students.

The book resulting from a collaboration of Dr. Fishman and Carol Ardman, Yoga for Back Pain (2012), provides an informed presentation and discussion of options available to individuals experiencing various back issues.

Potential relief through selected  yoga asanas

The authors offer patients selected yoga asanas, often in modified form, as a gentle and safe way to help reduce or relieve back pain associated with the following and other conditions:

• of a muscular-skeletal nature including spasms
• connective tissue discs between vertebrae that have protruded, herniated or prolapsed 
• several types of arthritis including osteoarthritis
• spinal stenosis (narrowing of the space where nerves are located) 
• sacroiliac joint  (at the spine-hip junction)
• piriformis syndrome (a muscle affecting the sciatic nerve) 

Contact

Bob Crowther

bob@bobcrowther.com

774-272-5760

Bob can share with you his history of chronic back pain.

Bob knows his safe yoga practice over years has reduced, and at times eliminated, various back issues without medical interventions or prescribed medications. 

Bob's experiences complement and support using yoga as a gentle tool for back pain.                 

The asanas cited by Dr. Fishman and his colleague for different types of back pain are among those commonly used within our yoga community to maintain healthy backs.

These postures also inform my discussions with clients to address their back concerns.

#Yoga And Back Pain #Yoga and Dr. Loren Fishman #Yoga With Bob Crowther 

Yoga, Regaining Spine Mobility

Bob Crowther continues his yoga activities in his 60's despite having documented spinal structural problems and arthritis issues.

When i first started my hatha yoga practice, my spinal mobility, range of motion was severely limited and i experienced considerable pain in my lower back.

X-Rays documented structural, degeneration issues with specific vertebrae, discs in my cervical (neck) and lumbar (lower back) areas including scoliosis (a lateral curve of vertebrae).

Years of yoga and monthly massages have continued to overcome many of the restrictions of my spine, associated muscles and connective tissues. 

Bob
 Whole Body, Spine Flexibility  

Book Of Interest

Yogabody: Anatomy, Kinesiology, and Asana

 by

 Judith Hanson Lasater

  physical therapist and yoga teacher 

This book has been a valuable resource to better understand and appreciate the relationship of our anatomy and mobility including the spine.  

 Spine Anatomy, Yoga Mobility

 Cervical, Thoracic, Lumbar, Sacral

Lasater identifies the normal curves and structure of the bones that constitute our vertebral column: 

• cervical (7)
• thoracic (12)
• lumbar (5)
• sacral (fused, 5) 
• coccygeal (tailbone, fused, 3-5). 

Ligaments attach each vertebrae at specific locations on their spinal processes and also along most of the the length of the vertebral column on anterior and posterior surfaces to provide further stability. 

All the vertebrae have a dense connective tissue disc between them except for the first two cervical bones and the junction between the L5 and S1 (fifth lumbar, first sacral). 

The spinal muscles that contribute to the core muscles are positioned not only on the spinal processes but on other bones including the rib cage, clavicle and skull.

The distinct shape of each vertebrae and their relationship to one another are significant. 

It is the position and angle of the of facet joints between each of the bones that enable extension and rotational muscle movements.

Cervical and thoracic vertebra enable a greater range of lateral movement while the lumbar vertebra have a great degree of flexion and extension than the two regions above it.  

  Contact

Bob Crowther 

774-272-5760

bob@bobcrowther.com

Talk with Bob about his enhanced spinal mobility.

Among other asanas, free standing back bends, using a wall or wall ladder with a partner and assisted sitting side twists each have contributed to a greater range of my spinal motion.

Yoga For All Ages

Bob encourages his clients (50's to 70's) to move their spines in all directions. 

By modifying movements and using various props (including a strap, blocks blankets, chairs, sofas, ottomans), males and females continue to experience a greater range of motion without pain.

Let Bob help you help yourself.

# Yoga,Yogabody #Yoga And Anatomy #Yoga And Spine Mobility #Yoga For Males # Yoga For Females #Yoga With Bob Crowther

Yoga, Obesity And Metabolic Syndrome

Bob Crowther recommends reading Robert Lustig's book, Fat Chance.

Bob notes that an active yoga practice can contribute to reduce the occurrence of two diseases: obesity and metabolic syndrome.

I noted in a recent post that obesity has been recognized by the American Medical Association as a disease - as an indicator of a number of health risk factors that may lead to atherosclerosis and coronary heart disease.

Excess food consumption and sedentary lifestyles contribute to being overweight and obese.

Obesity Research Center

Obesity can lead to Metabolic Syndrome - a disease diagnosis variously defined within the medical community.

The National Heart, Lung and Blood Institute (NHLBI) applies this diagnosis when three or more of the following metabolic risk factors are exhibited:

• abdominal (visceral) fat 
• high triglycerides (fats in blood) 
• low HDL (good cholesterol) 
• high blood pressure 
• elevated blood sugar levels 

The NHLBI defines risk factors as "traits, conditions, or habits that increase your chance of developing a disease."

The proteins, lipids and carbohydrates we consume as food are processed to provide the energy that sustains our bodies and involve structures within our cells known as mitochondria.

Metabolism is the term used to denote these complex biochemical reactions. 

Book Of Interest

 Fat Chance (2012)

For a more expanded and detailed review of the biology of metabolic syndrome, including the significance of insulin resistance and how the mitochondria are impacted by excessive amounts of sugars and fats, read Chapter 9 [Metabolic Syndrome: The New Scourge] in Dr. Robert H. Lustig's book.

Lustig and other investigators have noted that gender, ethnicity and genetic differences complicate the diagnosis of metabolic syndrome for individuals of normal weight and those classified as obese. 

This author includes triglycerides, alcohol and fructose (a sugar) among the worse food offenders contributing to negative metabolic outcomes. 

Physical activities including yoga and changes in nutrition can moderate the systemic damages within individuals exhibiting obesity and metabolic syndrome symptoms.

 # Yoga And Obesity #Yoga And Metabolic Syndrome

Yoga, Body Mass Index And Obesity

Bob Crowther, a yoga student, instructor in his 60's, shares some thoughts on a topic of national interest within the medical, public health and fitness communities.

Controversy about the Body Mass Index (BMI) as an indicator of healthy and unhealthy body fat levels continues to be debated by health care professionals. 

The equation relating weight and height was developed during the 19th century by the Belgium, Adolphe Quetelet, as a relatively easy way to measure the level of obesity in the general population. 

The Centers for Disease Control and Prevention cite Ouetelet's numbers that classify adult individuals as being underweight (below 18.5), normal (18.5 - 24.9), overweight (25.0 - 29.9) and obese (30.0 and above, with additional categories for the morbidly obese). 

Ranges for children and teens also have been generated. 

Online free calculations of ones BMI can be made at the National Heart, Lung, and Blood Institute (NHLBI) website.  

National Heart, Lung, and Blood Institute

Five years after the National Public Radio interview with mathematician Dr. Keith Devlin during 2009 about why the BMI is a flawed risk indicator, his criticisms still resonate today with the publication of recent studies about different types of fat, fat metabolism and risk differences in genders, ethnic and age groups. 

Dr. Devlin and other critics of the BMI classification numbers contend the equation to measure obesity in the general population is being inappropriately applied to individuals and is inaccurate as it does not distinguish mass attributed to muscle, bone and fat types. 

They cite examples where body fat can be overestimated (individuals with muscular body types) and underestimated (loss of muscle with aging).

Various imaging technologies (including MRI, DEXA scans, a type of X-Ray) are available which claim to more accurately distinguish between these tissue types and address the BMI limitations.

The public continues to receive new research data warning of the dangers associated with abdominal (visceral) fat and how this fat differs from other types found throughout the body.

The NHLBL and other health agencies have acknowledged the limitations of the BMI and suggest waist circumference of men (40 inches) and women (35 inches) be used to identify risks of obesity (heart disease, type 2 diabetes).

 This group cites many other conditions as risk factors (including smoking, cholesterol, high blood pressure) for diseases associated with the overweight and obese.  

Keeping physically active and addressing nutrition choices have been encouraged by physicians. 

The hatha yoga activities that i and others do daily provide empirical evidence that lean muscle can be realized when accompanied by changes in attitudes and eating behaviors. 

# Yoga And BMI # Yoga And Obesity #Yoga With Bob Crowther

Yoga, Gentle Body Movements

Bob Crowther, in his 60's, continues to attend yoga classes and to instruct others during one-on-one sessions and in small groups.

His comments below identify some gentle, safe body movements often suggested for male and female clients to begin their yoga sessions.

He notes the positive message of a book written by Suza Francina.

Bob In Chaturanga
 [Reverse Palm, On Instep]
Demonstration Of Strength And Flexibility

When i first began attending open yoga classes, our instructor made it clear the level of participation should be within our abilities.

The initial sequence of movements comprising the Sun Salutations usually done at the start of each of our open classes are often challenging for many individuals. 

To encourage client mobility and participation, I have introduced an alternative sequence of "Getting Started" movements.

Bob's 
"Getting Started" 
Movements 

Our goal is to gently move the spine in different directions and to slowly engage various muscles, joints in preparation for subsequent movements.

The standing, sitting, kneeling and supine selections listed below are among a larger group of options that we do. 

Modifications are often made using various props to facilitate mobility depending on a client's situation:

• Standing: moving the head (down, up, sides, twisting, rotating); leaning laterally and twisting to each side; back, forward bends and gravity stretches; squatting to tap floor or sofa; mountain pose 
• Sitting: legs extended, focusing on the ankles (rotating), feet and toes (flexing, extending)
• Kneeling: cat pose- moving spine up and down; child's pose; wrists (rotating, flexing, extending); individual finger stretches 
• Supine: knees up, lateral movement to floor, one or both together
• Standing shoulder movements: using a strap, arms are raised up, over the head and behind the back; arms are moving in a Figure 8 pattern 

Contact

Bob Crowther

bob@bobcrowther.com

774-272-5760

Bob will share his experiences teaching yoga to males and females of all ages.

Bob encourages all generations of yoga enthusiasts to examine Suza Francina's book: The New Yoga for Healthy Aging 

Read Suza Francina Book
Explore The Joy Of Movement

 Suza's message is inspiring: Yoga can be done safely at all ages.

#Yoga: Gentle Body Movements # Yoga: Suza Francina #Yoga For Boomers #Yoga For Males #Yoga For Females #Yoga With Bob Crowther