I focus on recently acquired abilities to move in several variations of full lotus and provide a nutrition update since my 8th Anniversary post.
Enjoying New Whole Body Movements
My efforts over several years to move from sitting in full lotus (Padmasana) towards a prone position were recently documented in The Yoga Loft during a morning one-on-one partner session with Patty Tremblay on November 7, 2017.
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| Full Lotus On Forearms* Demonstrating Bob's Enhanced Joint Mobility Including Spinal Vertebrae, Hips, Knees & Ankles |
And
Lengthening of Diverse Muscles
[Feet, Legs, Pelvic Girdle, Back, Abdomen]
&
[Feet, Legs, Pelvic Girdle, Back, Abdomen]
&
Connective Tissues
*Currently Limited Raising Torso Higher
*Currently Limited Raising Torso Higher
Two asanas selected by Ray Hoyt in group yoga classes initially led to my enhanced knee joint range of motions:
By 2015 I had the ability to sit comfortably in full lotus: using my hands to carefully position each foot to the upper opposite thigh.
Despite frequent practice, I often experienced more resistance to placing my left foot on my right thigh than with the opposite side.
A January 1, 2016 blog included one Padmasana variation: elevating my body with hands to sides of crossed legs (in Scale Pose: Tolasana).
During the next eight months, I was able to elevate my body in a more challenging Padmasana movement - placing both hands between my upper and lower legs.
Preparation For Padmasana Forward Mobility
Frequent practice of three asanas significantly facilitated my whole body joint and muscle mobility required to transition to a prone position from sitting in full lotus:
From Padmasana, both hands initially were positioned to shift my body weight- moving from a sitting position on my gluts to both knees while slowly moving each hand forward.
I was able to gradually lower and support my upper body on both forearms and position my crossed legs (feet on opposite upper thighs) and abdomen in contact with the floor as shown above.
Lowering my chest and chin to the floor with each arm extended forward was accomplished without any discomfort and with controlled breathing.
- Half Lotus Pose: moving each foot to a thigh in sitting, supine and standing asanas
- Double Pigeon Pose: overlapping knees and ankles in alignment and leaning forward with head contacting the floor
By 2015 I had the ability to sit comfortably in full lotus: using my hands to carefully position each foot to the upper opposite thigh.
Despite frequent practice, I often experienced more resistance to placing my left foot on my right thigh than with the opposite side.
A January 1, 2016 blog included one Padmasana variation: elevating my body with hands to sides of crossed legs (in Scale Pose: Tolasana).
During the next eight months, I was able to elevate my body in a more challenging Padmasana movement - placing both hands between my upper and lower legs.
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| August 12, 2016 Bob In Kukkutasana [Cock Pose] Demonstrating Wrist, Arm And Abdominal Strength Balance, Controlled Breathing See B. K. S. Iyengar Book: Light on Yoga And Note Other Full Lotus Variations |
- Seated right and left Leg Cradles: hands and arms were used to raise and position each lower bent leg forming a right angle towards my chest, parallel to the floor
- Entering a modified Frog Pose: positioning my knees wide - lower legs flat, at an angle - and leaning my torso forward, head raised upwards with forearms elevated on a yoga block
- Getting into a Pigeon Pose variation: I lowered by chest on top of my forward leg bent at a right angle and had my extended rear leg quads on the floor
Entering Full Lotus On Forearms
I was able to gradually lower and support my upper body on both forearms and position my crossed legs (feet on opposite upper thighs) and abdomen in contact with the floor as shown above.
Lowering my chest and chin to the floor with each arm extended forward was accomplished without any discomfort and with controlled breathing.
Transitioning To Full Lotus In Cobra
From this prone posture I was able to move both hands backwards towards my torso, raising and supporting my body on both knees and hands.
In this modified cobra position - with elbows bent, head lifted and pressing abdominals forwards and downwards - I successfully created a distinct curve to my lower spine.
Given my history of restricted spinal, back muscle mobility, this was progress!
In this modified cobra position - with elbows bent, head lifted and pressing abdominals forwards and downwards - I successfully created a distinct curve to my lower spine.
Given my history of restricted spinal, back muscle mobility, this was progress!
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| Bob In Full Lotus Cobra* Demonstrating Whole Body Mobility & Improved Spinal, Pelvic Girdle Flexibility *Currently Limited In Raising Torso Higher |
As experienced with my basic full lotus asana, transitioning from a sitting towards a prone position including forearm and cobra postures were achieved more easily on one side than the other.
Being capable of curving my spine more deeply and raising my torso higher remains a long term objective.
Despite these limitations, my current whole body mobility challenges many conventional perceptions, notions of what is "normal" for males at my age.
It is appropriate and a pleasure on this Thanksgiving to acknowledge and to say thanks to Ray Hoyt, Patty Tremblay*, Jen Gendron along with others from our yoga community for their many past, current contributions to this mobility progress I now enjoy and value.
*Patty first introduced me to the Padmasana variations while teaching at The Yoga Loft.
Nutrition Update
Slices of red pepper given to me by Pete in Grafton and dry roasted edamame from Arcade Snacks (Auburn, MA) were among the new foods I added to my meals this month.
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| One November Morning Meal A Combination Of Red Pepper, Brocoli, Carrot Pineapple, Grapes, Medjool Date With 13 Bean Mix, Farro, Lentils, Quinoa, Rice Mix Chia, Flax & Sunflower Seeds Pignolia Nuts,Edamane & Cherry Almond Granola Plus Extra Virgin Olive Oil |
I also began to add sweet potato to my nutrition choices in an unconventional manner - a single sweet potato contributed to multiple meals depending on its size.
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| A Small Afternoon Meal Sweet Potato Slices With Mixed Greens [Chard, Chicory, Collard, Kale, Spinach] And Broccoli Chia, Flax, Sunflower Seeds Pignolia Nuts Granola Extra Virgin Olive Oil |
Organic eggs from PETE And GERRYS New Hampshire farm, free of antibiotic treatments, provided a new nutrient source of high quality proteins and fats along with many vitamins including Vitamin B12.
Several boiled eggs were enjoyed as one of many components to some prepared meals.
Several boiled eggs were enjoyed as one of many components to some prepared meals.
An Acknowledgment
A special thanks this Thanksgiving is directed towards Deb Horan, owner of the independent bookstore, Booklovers Gourmet, in Webster, MA.
Deb recently gave me some home grown cherry tomatoes and chives - both enhanced many of my modest meals.
The Booklovers Gourmet has diverse new and used book selections for all ages and offers quality artistic cards and an assortment of handmade gifts (including jewelry, cups, signs, soaps and oils among other eclectic items).
Deb's business has three browsing and two seating areas that includes a unique cafe with internet accessibility - a social setting to meet and talk while enjoying many different hot and cold drinks along with excellent bakery and other sweet selections.
This is an environment to enjoy displayed artwork, at times to listen to musicians and to attend book signings, poetry readings and participate in writing sessions among other activities.
Thanks for the many positive experiences I have enjoyed during 2017.
Deb recently gave me some home grown cherry tomatoes and chives - both enhanced many of my modest meals.
The Booklovers Gourmet has diverse new and used book selections for all ages and offers quality artistic cards and an assortment of handmade gifts (including jewelry, cups, signs, soaps and oils among other eclectic items).
Deb's business has three browsing and two seating areas that includes a unique cafe with internet accessibility - a social setting to meet and talk while enjoying many different hot and cold drinks along with excellent bakery and other sweet selections.
This is an environment to enjoy displayed artwork, at times to listen to musicians and to attend book signings, poetry readings and participate in writing sessions among other activities.
Thanks for the many positive experiences I have enjoyed during 2017.
Positive Responses To Instructor Profiles
I was pleased to receive comments from my October 19th Eighth Anniversary blog recognizing my three yoga instructors, their many contributions to my health and mobility.
Thanks to all for sharing your thoughts with me.
#BobCrowther #Nutrition #Yoga
