Yoga Fitness And Nutrition LLC: 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

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.

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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