YOGA PROGRESS, CHALLENGES AT 73

One step forward, one step backward accurately describes the impact on my mobility from significant upper body soft tissue trauma during the past three years.

[1]

WELCOMED

PROGRESS

GUILLOTINE ASANA

My ability to move well in the GUILLOTINE pose this past August exceeded reasonable expectations - it was my first attempt doing this challenging asana since being injured.

What my hatha yoga instructor, Tui Na massage specialist RAY HOYT documented was evidence of an enhanced lengthening of many body muscles, tendons and ligaments associated with multiple joints allowing the torso to bend deeply towards  relatively straight legs while maintaining balance with arms positioned through legs and hands clasped behind my back.

LIKEWISE 

An additional demonstration of regained whole body mobility is shown in the TORTOISE asana: starting from a sitting position.

TORTOISE is practiced daily to help maintain my ability to do these whole body movements relatively easy as a geriatric and without any discomfort or pain.

HOWEVER

Negative consequences from the car accident on March 23, 2021 persist - impacting my muscles, connective tissues and joints.

Several of these issues are highlighted below.

[2]

CHALLENGES

(A)

WITH

HANDS & WRISTS

CHATURANGA VARIATION

My CHATURANGA modification documented in 2013 by Eric LEcuyer demonstrates well the range of motions of hands, wrists and arms - with the ability to raise and lower my body in this position.

With damage to these soft tissues I was initially unable to enter this asana.

ALSO

CONFRONTING 

A

MEDICAL CONDITION

During the past decade I was diagnosed with Dupuytren's Contracture - a progressive connective tissue disease that can significantly restrict mobility.

CONTROLLED STRETCHING NECESSARY

Whole body warm up activities are done daily before both morning and evening yoga sessions in my condo.

----

I anticipate increasing the time devoted to opening my hand fingers and palms. 

There are days when 30 - 45 minutes unfortunately are not sufficient to have both hands and wrists mobile for specific asanas.

EXPERIENCING

COMPROMISED MOBILITY

I continue to have inconsistent outcomes attempting to do three asanas:   

• CROW pose (supporting body  on hands with knees on triceps)

• EIGHT ANGLES (supporting body on hands with both legs fully extended laterally - moving initially from a sitting position)

• FIREFLY VARIATION shown below (supporting body on hands as elevating legs from a deep squat)

Listening to my body carefully doing these and the other asanas has reduced the potential for injury - at no time are any movements forced.

A common practice I have followed has been to limit the times and, or number of repetitions doing specific movements.

(B)

WITH

SARCOPENIA

&

REDUCED MUSCLE STRENGTH

Many years have passed since PATTY TREMBLAY took this image in THE YOGA LOFT - during which I have lost muscle mass.

EVIDENCE

Aside from simply not being able to move into and hold specific asanas for durations as in the past, the visible signs from loss of muscle mass are evident - further confirmed by examining old photos documenting diverse yoga asanas during the past 14 years.

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Only during the past twelve months have I made limited but notable progress in acquiring whole body strength while maintaining a lean body at my adolescent weight.

EXAMPLES

PLANK, FOREARM PLANK & SIDE PLANK are three asanas where I have shown significant upper body strength improvement.

MY strategy of remaining in a specific posture for limited times with multiple repetitions has been effective.

NOTE

Especially satisfying has been my progress in PUSH UPS - positioning my hands with fingers forwards in a position next to the thoracic area  as done for CHATURANGA.

(C)

WITH

MAINTAINING FEET BALANCE

My twice a day yoga sessions and daily walking have both contributed to the muscle tone present in my feet, legs and pelvic girdle and back.

YET

Balance on one or two feet in various asanas at 73 requires daily practice.

EVIDENCE OF PROGRESS

Repetitions of standing on one foot holding a raised bent knee for multiple minutes at a time with controlled breathing within two feet of a mirror have led to positive balance outcomes.

The STANDING SPLIT movements demonstrating a raised right leg also has been achieved with my left leg.

I photographed this asana using a ten second exposure delay. 

[3]

WALKING

ENJOYING

NATURE"S

ARTWORK

FUNGI, MOSS

LICHENS ON ROCK

I have continued to walk daily in all weather conditions - extending the number of consecutive days engaged in this activity beyond 1,000 on January 11, 2024.

 

PURCHASED

NEW WALKING SHOES

The Podiatrist I recently met treated a callous and recommended the purchase of the TODU Phantom 3 shoes - designed with more toe room and good heel support.

The addition of insteps have provided effected arch support  and comfort.

OUTCOME

I am moving better and no longer experiencing discomfort, pain from the callous on my right foot. 

NOTE

Recent monthly massage sessions with RAY HOYT have included focus on both lower legs, soles of feet.

ADDITIONAL

NATURE OBSERVATIONS

FEBRUARY BLOSSOMS

TAPPING MAPLE TREES

EARLY MARCH DAFFODILS 

LATE MARCH CROCUS 

NUTRITION

AT

THE ROSE ROOM, WEBSTER, MA

JESS SABINE

Jess and her talented, friendly staff have provided a unique eating experience in this region of Central Massachusetts.

I have continued to enjoy the various locally sourced and hand crafted menu selections each morning.

A recent SPECIAL offering is shown below.

HUMMUS VEGGIE BAGEL

This creative meal includes hummus, carrot, onion, greens and cream cheese on an everything bagel.

I added the pomegranate, raspberries, blueberries, and nuts.

THE GIFT OF HEALTH, WELLNESS

I remain grateful on this birthday for the health now enjoyed  fully aware of its ephemeral nature.

My lifestyle focus on daily yoga mobility and making daily informed nutrition choices have contributed to this current status.

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BOB CROWTHER - NUTRITION - YOGA

WALKING 1,000 CONSECUTIVE DAYS

This number of days walking in all weather conditions complemented my lifestyle focus on daily whole body yoga mobility.  

COLDEST DAY WALKING

FEBRUARY 4, 2023 

AFTERNOON TEMPERATURES

  10 -12 F EXCLUDING WIND CHILL

[MINUS 11 DEGREES F AT 5:30 AM]

AUGMENTING

HATHA YOGA

I intentionally added walking as a low impact physical endeavor to supplement an active 14 year hatha yoga practice.

______

It was possible at times to walk over several hours daily during these past years and easily retain a full range of motions of most muscles and connective tissues while executing specific yoga asanas.

During 2023, when daily walks were limited to +/- 90 minutes, I successfully lengthened contracted tissues with positive outcomes: both maintaining and achieving new challenging whole body mobility capabilities at 72.

ONE RECENT EXAMPLE

AUGUST 27, 2023

FORWARD EXTENSION IN SIDE SPLITS

TAKEN BY ME IN CONDO STUDIO

USING CELLPHONE CAMERA

WITH

10 SECOND EXPOSURE DELAY

NOTE

The successful completion of my 6th consecutive year of daily morning and evening customized yoga sessions at home was achieved on December 31, 2023. 

 

ENJOYING 

NEW ENGLAND FOUR SEASONS

A

SPECTACULAR  BLOSSOM

It was fun having numerous opportunities to observe the emergence of new, colorful and diverse botanical growth and the return of many bird species as WINTER transitioned to SPRING and into SUMMER, FALL.

Those days when I took photos of trees and flowers while walking were among my most memorable experiences.

ON ONE MORNING

I would be remiss if not mentioning seeing rabbits of all ages, sizes on many lawns during SUMMER walks - on one walk 47 were counted. 

EARLY SUMMER 

JULY 3, 2022

SKY BEFORE SUNRISE

AT

PAKACHOAG GOLF COURSE

It was in JUNE during 2022 and 2023 when I made the transition from walking in daylight during most afternoons to starting my early morning walks in darkness - at times before and after 3:30 am, also later between 4:00 am and 5:00 am.

This enabled me to avoid both high temperatures and humidity that did extend at times into SEPTEMBER and OCTOBER.

____

Evening sky including lunar phases and stars transitioning to sunrise were always appreciated.

I especially enjoyed the local sounds at different times during JUNE into NOVEMBER as well as those when silence was experienced. 

HEALTH BENEFITS

IMPACTING CARDIOVASCULAR STATUS

BURNAP ROAD

(AUBURN, MA)

A 

GRADUAL

STEEP INCLINE

GAINING

POSITIVE HEALTH OUTCOMES

 STAMINA

&

 CONTROLLED BREATHING

Walking during APRIL, 2021 - JANUARY, 2024 has facilitated: 

• maintenance of and improved muscle tone

• slowing rate of sarcopenia (= loss of muscle mass)

NOTE

Most notable and satisfying is my improved pulmonary functions - able to walk up inclines like Burnap Road at a stable, full gait and pace (admittedly geriatric) without any difficulty. 

My daily walking undoubtedly has been a significant factor in lowering blood pressure values to their current levels without any prescribed medication.

APPRECIATING

ACCOMPLISHMENT

It is satisfying knowing the focus, discipline and persistence I have directed towards a thriving hatha yoga practice has also been effective and successful with these daily walks. 

 

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BOB CROWTHER  -  NUTRITION  -  YOGA