Both static and flowing yoga asanas are shown demonstrating strength and flexibility along with images from morning walks and meals.
[1]
YOGA PROGRESS
ENHANCING
WHOLE BODY MOBILITY
MOVING BEYOND THE DEEP SQUAT
ENJOYING
MY
'SPIDERMAN-LIKE' POSTURE
13 JULY
The ability to express this version of an iconic comic book figure from my youth and later a popular movie personality was more than fun.
___
Moving from a deep squat into the static asana shown above was a prelude towards achieving more challenging mobility goals.
NOTE
I identified mobility limitations and successfully selected whole body movements that would help to address deficiencies.
Among others, practicing the HORSE SQUAT and the LOW FORWARD SPLIT were especially effective to enable me to move better.
***
SIGNIFANCE
OF
THE
HORSE SQUAT
GAINING
STRENGTH & FLEXIBILITY
I enhanced my leg and pelvic girdle muscle strength and flexibility by practicing variations of the HORSE SQUAT shown above.
NOTE
Over time I gained the ability to hold a position having the floor of the pelvic girdle parallel to the mat, knees forming a 90 degree angle.
It became possible to maintain this asana for several minutes with controlled breathing.
BENEFIT
OF
HEALTHTY & STRONG KNEES
AT
74
Possessing fully functional knees as a geriatric has facilitated my ability to enter into the HORSE SQUAT and other asanas including various forms of lunges.
Enhancing current knee strength and flexibility were essential as I prepared for more challenging movements.
***
ALSO
ACKNOWLEDGING
THE
VALUE
OF
LOW FORWARD SPLITS
LOW FORWARD SPLITS also contributed to increasing the flexibility of leg and pelvic girdle muscles and connective tissues as well as joint range of motions (ankles, knees and hips).
ACHIEVING
A
LONG SOUGHT MOBILITY GOAL
SHARING
A
VIDEO
DEMONSTRATING
FLOWING
SIDE TO SIDE MOVEMENTS
HANDS-FREE
A
REWARDING
EXPERIENCE
Being able to moveas shown in the video is both satisfying and motivating - further evidence that age does not have to limit opportunities to improve whole body mobility.
I can recall past experiences during 2011 - 2017 evening group classes and morning one-on-one partner sessions in THE YOGA LOFT when these deep, full leg extensions and controlled flowing side to side, hands-free movements were not possible on my own.
_______
YOGA
BENEFITS
FROM
WALKING
My time focused on gaining additional leg and pelvic girdle strength has been facilitated by daily walking.
[1]
Walking daily for 4.3 years (= 1,573 consecutive days to date) has led to good muscle tone and cardiovascular benefits - both aiding my daily morning and evening yoga sessions.
[2]
It has also helped to maintain a current weight (116.2 pounds) - similar to values experienced during my adolescent high school days.
&
Maintaining a lean body type has contributed to making whole body mobility improvements more accessible - especially when attempting challenging yoga asanas.
[3]
Walking daily under the night sky, early dawn approaching sunrise and afterwards has been a mental health tonic - a tranquil period to enjoy the sights & sounds during +/- 90 minutes.
SIGHTS & SOUNDS
HAVE
INCLUDED
AN OFTEN CHANGING SKY
DIVERSE WEATHER CONDITIONS
POSSIBLY
CLEAR, FOG, DRIZZLE, LIGHT & HEAVY RAINFALL
BIRD SONGS
ORININATING FROM TREES, COMMUNICATION WIRES
RABBITS OF ALL AGES SEEN EVERYWHERE
ON OCCASIONS
COYOTES, SKUNKS, SQUIRRELS, WILD TURKEY
[2]
EARLY MORNING
WALKING
(8 JULY - 4 AUGUST)
Early morning walks during these 28 days have begun between 3:30 - 4:00 am.
Milder temperatures in the 60's and 70's during this period allowed me to dress lightly - often wearing a white hat, tee shirt, shorts and carrying a walking stick and some water.
______
Birdsongs that were frequently heard during early July became less frequent by the end of the month.
No sounds from birds were heard during my August walks.
SHARING 15 IMAGES
DURING
THE
TRANSITION
FROM NIGHT TO DAY
NOTE
These photos highlight experiences before, at and after sunrise.
As night was transitioning to daylight, I intentionally did not edit original photos and maintained the lower light levels.
ALSO
A
COMMENT ABOUT LIGHT SOURCES
Diverse lighting of variable brightness from street and building sources created interesting visual experiences not appreciated during the afternoon daylight hours.
1
**
CLEAR NIGHT SKY
PARTIAL MOON, STAR
BEFORE SUNRISE
AT
PAKACHOAG GOLF COURSE
22 JULY 2025
MOON APPEARS SMALLER IN PHOTO
THAN IN THE
SKY
2
**
ENCROUCHING FOG
MODIFYING VISUAL REALITY
IT IS MORE STRIKING STANDING NEARBY
3
**
STARK CONTRASTS
BEFORE SUNRISE
LOOKING AT CLUBHOUSE
LIGHT SOURCE
SIMULTANEOUS SENSATION OF LIGHT & DARK
4
**
PARALLEL SHADOWS
LIGHT REVEALS DARKNESS
A TIME SENSITIVE EXPERIENCE
5
**
ILLUMINATED FENCE
BY
INCIDENT LIGHT
SOUCE FROM SENIOR CENTER
6
**
SUNRISE APPROACHES
EARLY WATERING
PAKACHOAG GOLF COURSE
7
**
YUCCA PLANT
AS
DAYLIGHT EMERGES
NOTE
BASE LEAVES, ELEVATED STALKS
BLOSSOMS WILL BE GONE IN DAYS
8
**
MATURE BLOSSOMS
TRUMPET SHAPED, FACING GROUND
9
**
MOON REFLECTION IN PUDDLE
AN
UNLIKELY
YET
ENJOYABLE EXPERIENCE
THIS BROUGHT A SMILE
10
**
DANDELLION SEEDS
INTACT OVALS BEFORE DISPERSAL
ON
AUBURN SENIOR CENTER LAWN
11
**
CONTRASTS
YOUNG FERN PLANTS, OLD ROCKS
12
**
EPHERMRAL MUSHROOMS
MATURE
FRUITING BODIES ON EXPOSED LAWN
FUNGUS THRIVES BELOW GROUND
13
**
COLORFUL FLOWERS
MATURE
HYDRANGEA VARIETY
14
**
LONE WILD TURKEY
PECKING AT VEGETATION
FIRST TIME SEEING THIS BEHAVIOR
15
**
LICHENS ON STONE WALL
COMPOSED
OF
ALGAE & FUNGUS
(SOME ALSO WITH BACTERIA)
SLOWLY BREAKING DOWN STONE
OVER GEOLOGIC TIME
____
I ALSO
SAW
ADVERTISING
OF
COMMUNITY EVENTS
AT
THE
PAPPAS RECREATIONAL CENTER
WEEKLY
SUMMER CONCERTS and a FARMERS MARKET
___
The FARMERS MARKET banner and printed signs were both reminders of the nutritious local produce available to the public at this time of the year.
NOTE
For many years I have made nutrition a lifestyle focus.
I have been making informed nutrition choices that would support daily life activities including both yoga and walking physical activities.
ENJOYING
LOCALLY SOURCED
NUTRITION
AT
THE ROSE ROOM CAFE
WEBSTER, MA
JESS SABINE
OWNER
__
EATING REAL FOOD
SUCH AS
A CUSTOMIZED WRAP
SCRAMBLED EGG WITH
POTATO, TOMATO & GREENS
HAS BEEN A DAILY OBJECTIVE
Plant-based foods along with some dairy but no meat have continued to be my primary sources of nutrition.
&
Supplements I added daily to purchased meal selections have included diverse vegetables, mixed nuts and various fruits.
NOTE
During this past month no pastry was eaten resulting in a notable weight loss.
As in the past, I enjoyed the available Kangen water with my meals while eliminating coffee for health reasons.
___
RECOGNIZING
&
APPRECIATING
A
PROFESSIONAL STAFF
My daily morning meals have been prepared by a skilled and friendly group of individuals.
These dedicated employees have contributed to making THE ROSE ROOM CAFE a welcoming, enjoyable environment.
I highlight mobility progress during the past three months, share photos of walking and nutrition experiences and end by recognizing two individuals for community service.
[1]
YOGA
ADDRESSING LIMITATIONS
&
MOVING BETTER
DEMONSTRATING
STRENGTH, BALANCE, FLEXIBILITY
____
EVIDENCE
THAT
MOBILITY CAN BE ENHANCED WITH AGE
I
BEGAN
THE
ABOVE
MOVEMENTS
FROM
A
DEEP SQUAT
I was able to expand whole body movements from a deep squat into other asanas by addressing two key areas:
(1)
Improving joint range of motions
(ankles, knees and hips)
(2)
Increasing pelvic girdle and leg strength
Additional afternoon yoga practice complemented my morning and evening yoga sessions resulting in increased whole body mobility.
EXAMPLES
OF
SEVERAL VARIATIONS
FROM
A
DEEP SQUAT
[1]
SUPPORTING BODY ON TOES
&
RAISING BODY
AS
ARMS ARE ELEVATED
[2]
LOWERING SHOULDER, ARM
WITH
ONE HAND ON FOOT
+
EXTENDING ELEVATED ARM
WHILE
TWISTING TORSO
[3]
HIGHLIGHTING
HANDS FREE MOBILITY
ONE LEG SUPPORTING BODY
WITH
BENT KNEE - FOOT FORWARD
&
EXTENDED LEG POSITIONED LATERALLY
&
[4]
BOUND ASANA
MAINTAINING BALANCE
WITH
CLASPED HANDS BEHIND BACK
PREPARING FOR THE FUTURE
ACQUIRING
GREATER
PELVIC GIRDLE & LEG STRENGTH
ELEVATED SQUAT
IN
WIDE STANCE, ARMS EXTENDED
Moving my feet from a traditional Deep Squat stance to increasingly more lateral positions and maintaining this posture for one to two minutes has been effective to increase muscle strength.
ONE SOUGHT OBJECTIVE
TO
PREPARE
A
VIDEO
DEMONSTRATING
FLOWING 'SPIDERMAN' MOVEMENTS
(SIDE TO SIDE IN A WIDE STANCE)
----
ADDRESSING
A SOURCE OF DISCOMFORT
It was lingering pain experienced on the lateral side of my left knee that led to a request and approval for a referral to see an orthopedic specialist
MEETING
WITH
DR. C. BRITTANY BOISVERT
WORCESTER COUNTY ORTHOPEDICS
59 QUINSIGAMOND AVENUE
WORCESTER, MA 01610
X-RAYS
DEMONSTRATED
HEALTHY
YOUTHFUL KNEES
1 OF 4 IMAGES TAKEN
PHYSICAL MANIPULATIONS
ALSO
CONFIRMED GOOD STRUCTURAL CONDITION, MOBILITY
CONCLUSION
LOCALIZED PERONEAL NERVE SENSITIVITY
SUGGESTION
PREVENT CONTACT, USE PROTECTIVE BARRIER
NOTE
In 2013 the orthopedic surgeon I met with recommended using knee pads to deal with pain from pressure on the peroneal nerve of the same knee - a suggestion that was effective for years until recently.
The design of the knee pads I am seeking will have a donut opening to avoid direct physical contact.
------
A MEMORABLE OCCASION
YOGA
WITH
INSPIRING INSTRUCTORS
RAY HOYT
&
PATTY TREMBLAY
April 25, 2025
It was during 2017 when I last enjoyed the opportunity to do selected hatha yoga asanas with both of them in The YOGA LOFT.
NOTE
I thank both of them for their many contributions made during my 15 year practice.
😃
MONTHLY MASSAGE SESSIONS
WITH
RAY HOYT
CONTINUE
RAY has helped to effectively maintain my lower legs and shoulders from daily yoga and walking along with other body areas.
ALSO NOTABLE
Earlier during the morning of April 25th: it was the completion of my 1,500th consecutive day of daily walking.
ENJOYING MY DAILY ENCOUNTERS
[2]
EARLY MORNING
DAILY WALKING
APRIL, MAY, JUNE, JULY
BUILDING A HOME
It was usually dark, around 3:30 to 4:00am, when the majority of my daily local walks in Auburn, MA began during the past three months.
I have continued to walk daily since my last yoga website post on April 7, 2025.
The wide range of prevailing local conditions in Auburn, MA (temperatures, precipitation, winds) required daily decisions of what to wear to stay comfortable for the +/- 90 minute walks.
LIGHT SNOW ON APRIL 13th
SKY BEFORE SUNRISE
AT CONDO APRIL 18th
MAY
TEMPERATURES
40's (12) .. 50's (16) .. 60's (3)
STILL WEARING
WARM COAT WITH HOOD
FACEMASK, HEAVY SCARF, DOUBLE GLOVES
THE BIG DIPPER
CONSTRUCTION CONTINUES
EMERGING SUN
COLORFUL BLOSSOM
DENSE FOG
SKY BEFORE SUNRISE
CLEARCUT
FURTHER PROGRESS
JUNE
TEMPERATURES
40's (2) .. 50's (12) .. 60's (10) .. 70's (6)
NO LONGER WEARING FACEMASK
NO SCARF OR GLOVES ON SOME DAYS
&
BEGIN TO WEAR SHORTS
ONLY A TEE SHIRT!
---
ENJOYING
SINGING SOLO
RISING SUN
FOG
EARLY
PLANT DEVELOPMENT
GOLF COURSE
SPRINKLERS
ON
BEFORE SUNRISE
VIBRANT
COLORS
DARK CLOUDS BEFORE SUNRISE
MATURE BLOSSOMS
RISING MIST
STILL DEVELOPING
MOON
TANGLED GROWTH
AWAITING SIDING
FERNS
GROUND FUNGI
JULY
TEMPERATURES
60's (5) .. 70's (2)
WEARING
A LIGHT SHIRT OVER TEE SHIRT
NO SCARF OR GLOVES
SKY BEFORE SUNRISE
HYDRANGEA VARIETY
BANNER
CELEBRATING THE 4th
SOURCE
OF
FUTURE PUMPKINS
EPIPHYTE
NATURE'S BEAUTY
A
NATURAL CONTURED BARRIER
SIDING COMPLETED
BLOWN GRASS
[3]
NUTRITION
EATING REAL FOOD
I
ENJOYED A
A SEASONAL SALAD
(6 JULY)
LARGE BOWL
OF
BLUEBERRIES, PEA PODS, RADDISH, GREENS
WITH
GOAT CHEESE
AT
4 EAST MAIN STREET
WEBSTER, MA 01570
LED
BY
JESS SABINE
OWNER
OVERSEEING
A
DEDICATED, SKILLED & FRIENDLY
STAFF
-----
MY MORNING MEALS
I have continued to enjoy daily the variety of seasonal menu selections during the past three months.
RECENT
MENU OPTIONS
HAND CRAFTED & FRESHLY PREPARED
The diverse meals of locally sourced ingredients I have eaten during the past 90 days are usually plant based with the addition of some dairy (eggs, several cheeses), on-site breads and some jams.
NOTE
The photos below are several recent examples from the above menu with the addition of my supplemental items including avocado, organic apricots, various mushrooms, mixed nuts* and various veggies mixes.
Everyone is encouraged to read my April 14, 2025 yoga website post: both an acknowledgment and an appreciation of what Deb has done to enrich my life, those of many others over many years.
Deb's MAY Monthly EVENTS, NEWS & UPDATES also provided a link to my yoga blog comments and many images.
FROM
DEB HORAN'S
WEBSTER LIBRARY PRESENTATION
"30 YEARS IN BUSINESS"
MAY 19, 2025
THE TITLE SLIDE
CONTACT DEB
SHARE YOUR THOUGHTS
2
******
EXTENDING
MY
HIGHEST RECOMMENDATION
WITHOUT
ANY
RESERVATIONS
TO
DR. JARROD FAUCHER
120 THOMAS STREET
SUITE 110
WORCESTER, MA 01608
SHARING
MY
ONLINE
SUPPORT
. Dr. Jarrod Faucher has been a highly valued and experienced medical health resource who has functioned as my Primary Care Physician, Geriatric Specialist since I became eligible for Medicare coverage at 65
----
. Currently 74, I look forward to our scheduled September 2025 annual meeting - knowing I will have his full attention and the opportunity and time to update and discuss health issues of concern
....
. Dr. Faucher is well informed, an excellent listener and easy to talk to
☺
. He has been extremely patient with me and has enabled me to participate in my own health care - being supportive and appreciating my admittedly unusual lifestyle choices concerning daily physical activities (yoga mobility and yoga) and making informed nutrition choices (eating real foods) as a senior
. Yes, he can discuss nutrition!
. Dr. Faucher's input and recommendations have always further improved my overall health status during the past decade
. I have especially benefitted from his prompt actions inquiring about referrals to see various, highly qualified specialists, to obtain vaccines & various lab tests, and on occasions responding to weekend text messages about medical situations requiring prescriptions
. The fact that he provides both e-mail and test contact information is outstanding
😍
. I have recommended Dr. Faucher to others seeking an exceptional humane health care professional
. I smile knowing it was a good decision to follow him as he move to to establish Faucher Direct Care
😃
. He has successfully achieved one major goal prompting his relocation: I can attest to Dr. Faucher spending quality time with his patient -
I am available to answer your questions - call 774-272-5760
