YOGA & NUTRITION At 67

Bob Crowther, 124.8 pounds this morning, presents an approach to one back bending asana, shares what he is eating and promotes the new nutrition book "FOOD: What The Heck Should I Eat?"

My twice a day, morning and evening yoga sessions have continued during the past six weeks - with one exception during a weekend trip, enjoying a Saturday walking 17+ miles.  

Emphasis 

On

Whole Body Mobility

Evaluating
 My
Progress
With
Upper Facing Bow*
[The Yoga Loft, 2015]

In 2010 I Could Barely Raise My Body A Few Inches

Demonstrating

MY
 LIMITED RANGE OF MOTION

Restricted
 Muscle, Joint, Connective Tissue Mobility 
Achieving Some Spinal Flexibility 

*I am reminded of what is possible in this asana having seen, enjoyed for many years the full range of possible motions, height and exquisite form achieved by two of my former instructors, Patty Tremblay and Jen Gendron   

I practice Upper Facing Bow and other asanas including original and  variations of Cobra, Updog, Bow, Locust, Camel, Pigeon, Upper Facing Plank daily to further open my spine, shoulder and hip girdles.

To facilitate movements in the absence of a partner at home, I have found using yoga blocks at different heights and a stair effective props to safely enhance my lift from a supine position.

Two Yoga Blocks At Stairs
Allow
My
Practice 
Of
Upper Facing Bow
Without
 Any Sensation Of Numbness (Waist - Feet) 

Recent Nutrition

Sources & Selections
Whole Foods (Shrewsbury)

Organic Green Asparagus
 Organic Daisy Tangerines
 Wakame, Kombu
Chocolove Extreme Dark Chocolate (88% Cocoa 

Wegmans (Northborough)

Organic

Blueberries, Goji Berries
 Pumpkin Seeds, Sesame Seeds

Trader Joe's (Shrewsbury)

Organic Avocado
 Wild Unsalted Sardines
 Organic Pomegranate Seeds

A Grain & Seed Mixture 
Of
Sprouted Buckwheat, Sprouted Millet
&
Chia, Golden Flax, Shelled Hemp Seeds
Plus
Red Quinoa, Amaranth

The Living Earth (Worcester)

Organic Coconut Flakes
Organic Bliss Fruit 
[Unsulfured Apricots, Plums, Figs]

Organic Kelp (Maine Coast)
Organic Tri-Color Ouinoa (Shiloh Farms)


These components were added to my daily meals during the past six weeks - examples of morning and afternoon meals are shown below. 

Morning Nutrition

March 14th Meal

Combination
Of
 Seafood, Vegetables, Fruits, Dairy, Seeds, Spices
Wild Sardines
Wakame
Asparagus, Broccoli
Purple & Orange Carrots
Blueberries, Blackberries
 Medjool Date Pieces
Some Organic Egg
Plus
Chia Seeds, Rosemary, Tumeric
California Extra Virgin Olive Oil

March 20th Meal

Nutritious Plant Foods
A
Small Mixture
Of
Avocado, Broccoli, Asparagus
Raspberries, Blueberries, Pear
With
Purple Carrot
Golgi Berries
Chia & Sesame Seeds
&
Coconut Slices
Extra Virgin Olive Oil

 Afternoon Nutrition

March 13th

Small Nutrient-Rich Mix
Of
Spinach, Arugula

Wild Pink Salmon
&
Asparagus Tips
Pecans, Hazel Nuts, Pistachio Meats
With
Blackberries, Blueberries
&
After Photo Taken 
 Chia Seeds
Extra Virgin Olive Oil (California)


March 19th Meal

A 
Combination
 Of
Avocado, Asparagus, Broccoli
With
Goji Berries
Blueberries, Raspberies Pear Slices
&
Chia, Pomergranate, Pumpkin Peppitas & Sesame Seeds
Plus
Extra Virgin Olive Oil  

These and other daily home prepared meals have continued to provide notable health benefits.

Arcade Snacks (Auburn) continues to be my primary source of mixed nuts (almonds, walnuts, pecans, Brazil nut, hazelnuts, pistachios, macadamias) and seeds (chia, flax, sunflower) among other items eaten daily.

Isador's Organics (Oxford) has continued to provide local nutrient-rich foods: D'anjou pear, kiwi, roma tomato, rainbow carrots, black radish, parsnip, grapefruit, cylindra red beets.   

Local food stores provided organic eggs, organic broccoli sprouts, non-GMO extra sharp cheddar (Old Croc, Australia), both organic rosemary & ground turmeric, organic pear and orange among other items.  

***    

My interest in seeking an informed presentation and analysis on food and nutrition led me to include, introduce the book by Mark Hyman, MD. 

Physican, 35 Years Nutrition Experience 
Clinicial Treatment Of 10,000+ Patients

Using Food As "Drugs"

Author of Many Nutrition Books
 Including
 "Eat Fat, Get Thin"

Director
Cleveland Clinic Center for Functional Medicine
&
The UltraWellness Center

This book, organized into four chapters, provides an updated status and assessment of how we the public should be thinking about food.

The author presents selected historical and current data on a wide range of topics in a clear manner - sharing his insights, perspectives and solutions from decades of personal and professional interactions with his clients. 

I highly recommend this book as a valuable resource for anyone interested in nutrition and making more informed choices about what to eat. 

The inclusion of various online websites, organizations including the Environmental Working Group in the Chapters and sources referenced in the Notes both facilitates, promotes further inquiry.

My objective for presenting the book as an outline, with limited commentary, is: (1) to promote an appreciation of the diverse topics covered and (2) to encourage others to learn how they can help to achieve, maintain a lifestyle that includes healthy nutritional habits.

*

 Introduction [pp. 3 - 6]

How This Book Works

Comments 

Selective Quotations 

Food "is medicine"
Food is "effective in treating chronic disease"
 "The science of nutrition is often squeaky"

"This book is meant to be a roadmap based on the best and latest science of what to eat"

See Books 

 Marion Nestle (2002)
 Food Politics
 How The Food Industry Influences Nutrition And Health
&

 Joel Salatin
  Polyface Farm [in Virginia]

[1] Folks, this ain't normal
 A Farmers Advice
 for 
Happier Hens, Healthier People and a Better World (2011)

[2] Everything I Want to Do Is Illegal
 War Stories from the Local Front (2007)

*

Chapter I [pp. 7 -29 ]

Ending Food Confusion, Fear And Insecurity
Includes
Nutrition IQ Quiz
So, What Exactly Are we Eating
Cooking Our Way Out Of Obesity And Disease
The Cure Is In The Kitchen

Cooking Our Way Out of This Mess One Meal At A Time
Untangling The Research On Food
The Need For A National Food, Health, and Well-Being Policy 
Shifting Our Focus Back To Real Food
Getting Clear On What The Heck We Should Eat
Answers To The Nutrition IQ Quiz
Comments
See Books
by
 Michael Pollan

• Omnivores Dilemma A Natural History of Four Meals (2006)
• Food Rules  An Eater's Manual (2009)
• Cooked A Natural History Of Transformation (2013) 

  Eric Schlosser

Fast Food Nation the dark side of the All-american meal (2001) 

Chapter II [pp. 31-252]
 What The Heck Should I Eat? 

Categories Of Foods Discussed, Evaluated

Meat, Poultry and Eggs, Milk and Dairy

Fish and Seafood, Vegetables, Fruit, Fats and Oils

Beans, Grains, Nuts and Seeds

Sugars and Sweetners, Beverages 

And

 Addresses the Following Topics

Nutrition IQ Quiz, Science of each food category

What the experts got Right, What they got wrong

What we still do not know for sure

(Number) Things you need to know about

Geek Alert: A Little more Science

&

Adds Discussion Of Specific To Each Category

Comments
The author challenges common myths associated with the food groups.

NOTE

Salim Yusuf 2017 Ouote
President of World Heart Association
 "Contrary to common beliefs, the current recommendations to reduce saturated fat have no scientific basis"
Cites Book

John Yudkin 1972 book "Pure, White, and Deadly" 

"sounded the alarm on sugar and urged the public to adopt low-carb diets"

Other Suggested Readings

> Michael Moss (2013) Salt Sugar Fat How the Food Giants Hooked Us

> Gary Taubes (2010) Good Calories, Bad Calories Why We Get Fat And What To Do About It  (one of several books by author on this topic)

> Robert H. Lustig (2013) Fat Chance Beating the Odds Against Sugar, Processed Food, Obesity, and Disease

> Christopher McDougall (2015) Natural Born Hero (see comments on William Banting, Ancel Keyes, John Yudkin - the author presents an interesting history associating these people to fat metabolism, the inhabitants of Crete)

Reviewing Food Categories
Future blog posts will address, comment on each of the 12 food categories as listed by the author reflecting my own experiences.  

I did, however, want to highlight the table presented on page 212 citing some known nutritional benefits of the seven nuts shown below. 

Healthy Nuts

I Eat Daily

Raw & Unsalted

Almonds, Walnuts
Pecans, Brazil Nuts
HazelNuts, Pistacchios
Macadamias
From
Arcade Snacks
(Auburn)

*

Chapter III [pp. 253 - 277]

What Else You Need To Know About Food

Things To Keep Out Of Your Food
Including
Unhealthy Processed Foods
 Pesticides and Herbicides
Additives
 Genetically Modified Organisms
Antibiotics, Hormones
 Emulsifiers and Gums
Chemicals In Containers
Phony Fats and Fake Butters
Refined Oil High In Omega-6 Fatty Acids

Things You Can Add To Your Diet
Including
 Spices, Herbs
&
  Other Condiments:
 The Powerful Medicine In Our Food
Salt, Condiments, Dressing
 Vinegar and Juices
Healthy Processed Foods

Good Health Starts In The Kitchen
Including
Toss These, Keep or Purchase These, Perishibles

Is Food Enough, Or Do We Require More?

Comments

As with the 12 food categories, I will share my perspectives on the author's assessments of each topic in future posts.

See Books

>Marie-Monique Robin (2008) The World According To Monsanto Pollution, Corruption, and the Control Of the World's Food Supply 

> See 2009 book edited by Karl Weber Food, Inc How Industrial Food is Making us Sicker, Fatter and Poorer - And What You Can Do About It

Chapter IV [pp. 279 - 331]

The Pegan Diet And How To Eat For Life

Before The Diet, the Detox
Eliminate Sugar, Processed Food, And Potentially Inflammatory Or Toxic Foods for 10 Days
Focus On Eating Real, Whole Foods For 10 Days
Take Supplements To Support Your Health
Enhancing Your Detox experience

The Pegan Diet
The Two-Step Transition To The Pegan Diet
Pegan Diet - A Way Of Life

Meal Plan And Recipes
A 7-Day Meal Plan
See Breakfast, Lunch, Dinner Recipes
Sides And Snacks
Comments
The Detox Program is based on Mark Hyman's 
 2014 Book
 "The Blood Sugar Solution 10 Day Detox Diet"

The author's tongue-in cheek name (The Pegan Diet) - selecting preferences from the Paleo and Vegan communities that includes many plant foods, those with the healthy fats and have low sugar and starch along with animal foods raised, processed without the use of extraneous harmful chemicals - reflects both personal food history experiences, nutrition knowledge. 

I cite the author's list of 13 Pillars of The Pegan Diet (pp. 290 -292). 

Stay away from sugar
 Eat mostly plants
 Easy on fruits

Stay away from

 pesticides, antibiotics, hormones and GMO foods

Eat foods containing healthy fats

Stay away from most vegetable, nut and seed oils

Avoid or limit dairy

Think of meat and animal products as condiments

Eat 

sustainably raised or harvested low-mercury fish

Avoid gluten

Eat gluten-free whole grains sparingly

Eat beans only once in a while

&

Get tested to personalize your approach

Comments
These 13 items are reasonable considerations for selecting those foods contributing to ones daily nutrition - especially the recognition that an individuals nutritional needs are personal, unique 

These recipes are a good introduction to understanding what constitutes informed food selections contributing to a healthy meal

 See Book
Daniel Charles (2014)
 Lords of the Harvest Biotech, Big Money, and the Future of Food

Notes [pp.  335 - 364]
Comments
Books I have mentioned from other authors writing on a wide range of topics related to Foods, Nutrition provide historical references of potential interest. 
Index [pp. 365 - 384]
comments
The Microbiome

This important and emerging research area referred to as nutrigenomics  was not included in the Index (see pp. 116, 136). 

Our understanding of the microbiome, including the presence of bacteria, viruses, fungi associated with our gastrointestinal system, continues to emerge.

What we eat effects the microbiome and the microbiome in turn produce chemicals that our cells respond to.

Also missing from the Index 

 Josh Tickell

Kiss The Ground

How The Food You Eat Can Reverse Climate Change, Heal Your Body & Ultimately Save Our World

Additional Thoughts
Consumers Confront Major Questions: 

• What constitutes accurate information reflecting available science about the nutrition, safety of our foods? 
• What are the known positive and negative short and long term effects, outcomes of eating specific foods? 
• Significantly, how does one distinguish between correlations and cause & effect in nutrition studies designed to evaluate what we eat?
• How do consumers evaluate the the Pegan, Vegan, Paleo, Vegetarian, Mediterranean, Raw Food, Ketogenic, High- Fat, Low-Fat, Omnivore among others mentioned by the author?

Unfortunately, informed and accurate communications, guidelines to the public from the major organizations impacting our nutrition often have been incomplete, inaccurate and misleading and simply wrong:

• The Food Industry, Monsanto (creating addictive levels of salt, sugar and fat in processed foods, misleading food marketing & branding, misleading labeling, negative consequences of genetically modifies organisms, loss of biological diversity)

• Government Agencies such as (1) the Food and Drug Administration historical conflict: often supporting big business interests at the expense of consumer health (2) US Dietary Guidelines that advocate unhealthy nutrition practices (about saturated fats, cholesterol, sugar, high-fructose corn syrup among others)

• Pharma Industry (influencing doctors, creating conflicts of interests to prescribe drugs (including antibiotics, opioids, statins, blood pressure meds) when other options including healthy foods, becoming more mobile are available 

and

• Medical Organizations including The American Heart Association not challenging compromised science data [see Ancel Keys vs. John Yudkin  re: saturated fat, sugar controversy]

• Scientists acting badly at request of Food Industry (Fred Stare and Mark Hegsted 1967 paper "dismissed the link between sugar and heart disease and shifted the blame to saturated fat")

• Nutrition studies: "Much nutrition research suffers from a fatal flaw: It relies on short-term studies to examine chronic, long-term problems"- from the Daniel Engber 2017 article in The Atlantic reviewing the book "The Case Against Sugar" by Gary Taubes 

• Print, digital media (for reporters not being more critical of their sources within The Food Industry, Government, Medical Community, Pharma. Others that contributes to our nutrition, health problems 

LAST WORDS

Today I celebrate experiencing my biological, not chronological, age: 

• I have eaten well this past year to maintain good health, to experience my adolescent weight 
• My yoga practice has kept me lean and mobile; I enjoy good balance, breathing and a calmer mind
• No medications or any supplements are being used
• Pain is not an issue

Your reactions to my comments and images are welcomed.

I will share the outcomes of a year long experiment to further lower my health risk factors through yoga and nutrition in my April blog.

BOB CROWTHER - NUTRITION - YOGA

YOGA DONE TWICE A DAY IN HOME STUDIO

Bob Crowther (66) describes the past six weeks of daily morning and evening yoga, shares some nutrition information and reflects on news about his instructor Ray Hoyt, The Yoga Loft. 

5AM YOGA

Each of my morning yoga sessions always begins with a sequence of 12 'Getting Started' asanas.

Included among these movements are (1) the rotation of my arms in both directions and (2) use a yoga strap: moving the strap from my abs, overhead and to my back and in a figure 8 pattern multiple times to obtain shoulder girdle mobility. 

Deep Shoulder Stretch
Following 
Prone Arm Across Chest Asana
[September, 2015]

 Starting
In
  A Prone Position With Extended Arm
Shifting Onto My Side, Bent Knee Up
& 
Moving Arm Across Torso, Clasping Hands

Demonstrating
Deep Range Of Motions
Of
Muscles, Connective Tissues
 Associated With The
Shoulders, Back, Spine, Chest & Arms 

My customized morning sessions - currently including about 45-50 asanas - were designed to move my spine in many directions including kneeling, supine, sitting, squatting, standing and prone positions. 

At various times during my sequence of movements several restorative poses, including child and cat, are done.

Examples of my morning whole body selections are presented below - all images were taken by Patty Tremblay in The Yoga Loft during our partner meetings.

Ustrasana

[Camel Pose]

Curving The Spine Backwards

[February, 2016]

The ability to curve my spine backwards has improved with frequent yoga practice - it remains a "work in progress" as I am dealing with structural issues with my spine.

Along with Standing Back Bends, asanas including Cobra, Pigeon, Frog, and Upper Facing Bow all have been incorporated into my morning sessions with and without yoga blocks to elongate relatively stiff  muscles often having limited mobility.

Additional mobility of the lower spine, hip, back and abdominal muscles and connective tissues have been achieved moving from Virasana to Supta Virasana.

I place a block along the thoracic, lumbar and sacral spine regions at different elevations to prepare lowering my back to the mat and extending my arms while knees remain together.

Preparation 

For

Supta Virasana
[July, 2017]

Elongating of Leg Quad Muscles

&

A

 Good Example

Of

 Whole Body Movement

[Hands To Feet] 

I have found using a yoga block and keeping my legs initially wide helps to lessen pressure on my quads near the knee and lower back muscles; after removing the block, I extend both of my arms and slowly move my knees together experiencing no discomfort.

Forward spinal mobility is facilitated by a number of asanas including the three listed below:

•  Variations of Uttasana (Standing Forward Bend with Shoulder Stretch)
•  A Malasana variation (squatting, leaning my head towards the mat with feet relatively flat)
•  Upavistha (stretching over each leg and moving my torso towards the mat with a deep Shoulder Stretch, doing deep Side Bending)

These movements identified above prepare me for entering into the Navasana (boat pose) variation shown below.

Navasana 

Variation
[October, 2017]

Demonstrating
Balance On Tailbone

Involving 
Many Whole Body Muscles 
Associated With
Pelvic  & Shoulder Girdles
Back, Abdominal, Arms & Legs

Progress continues to be made moving both straight legs towards my head and maintaing a flatter back in this asana.

Other modifications of Boat pose are practiced during each week: 

•  with hands overlapping toes of my feet, legs wide in Upavistha using two fingers holding the big toes 
•  doing a torso twist, my opposite hand on one foot supporting both elevated legs and other arm extended

Twisting and rotation asanas are an important component of my morning yoga:

• Standing, moving arms side to side
• Sitting with legs crossed and turning my torso in both directions 
• Sitting Gomukhasana with riased knee, feet to side and opposite arm over knee, elbows up and down 
• Standing Revolved Triangle

All of the above asnanas, Malasana and Extended Lateral Angle collectively help me prepare doing a modification of Utkatasana. 

Utkatasana
Chair Pose Variation
[March, 2016]

From Chair To Revolved Position
&
Extending Opposite Arm Over Leg
Hand To Floor

Demonstrating
Leg Strength, Balance
Spinal Rotation
Improved Muscles Range Of Motion
Multiple Mobile Joints Required
[Ankles, Knees, Hips, Spine, Shoulders, Wrists] 

This asana requires strength, balance and flexibility - especially attempting to 'sitting' lower to position my thighs on both sides parallel to the mat.

Marichyasana movements I have described in earlier posts also have facilitated doing this chair pose variation and versions of the triangle asanas.

Revolved Triangle
[September, 2016]

I usually transition into this variation of triangle pose from having my chest leaning over each forward straight leg, placing my opposite palm on the mat across the forward foot, elevating my other armand twist my torso.

Knowing I have a more limited range of motion in my lower to mid back has led me to add various asanas done from a prone position including Cobra and Bow along with Locust movements. 

Salabhasana
Locust Pose Variation
[February, 2016]

From
Prone Position
Raising Of  Leg, Foot Support
Chin On Mat, Arms Extending

Locust asanas are among the most challenging asanas I attempt - having to deal with structural spinal issues, weak lower and mid back muscles.

I often place my hands near my shoulders to slowly enter this asana when my lower back feels restricted and then slowly bring my arms backwards as shown in the photo.

Movements I usually do before this locust asana include:

• Bridge pose, using a block under my thoracic and lumbar-sacral areas
• Bow pose, placing my hands on ankles and lifting my torso and thighs upwards
• Sphinx Cobra pose, from slowly lifting my torso slightly on the forearms to supporting my forearms on a block to lifting my torso using my palms [every morning, this asana has been my most signifcant mobility challenge] 

YOGA AT 6PM

During the past six weeks I approached my evening yoga as if I were attending one of my group yoga night classes taught by Ray, Patty or Jen.

My yoga experiences these past 8 years indicate I:

• have better whole body mobility at night 
• am able to do more demanding, challenging asanas. 

I designed my evening sessions in a manner that added five to seven extra asanas each night over each three day period and repeated the cycle.

For example, I did 51, 58 and 65 asanas during this past Friday, Saturday and Sunday night sessions; tonight I will do around 51.

My objective each evening was to engage in diverse whole body movements demonstrating strength, balance, flexibility, controlled breathing and a calm mind.  

Some asanas I have done regularly each night are shown below.

Head To Floor
 With
 Shoulder Stretch
[February, 2013]
Eric LEcuyer Photo#

 Demonstrating
Hip and Shoulder Girdle Mobility
Good Balance 
Elongated Leg Muscles, Connective Tissues 

In 2018
Able 
To
Move Extended Arms Lower
 Raise Torso To Standing Position
With
Each Arm Extended To Sides

Lunge movements along with the Warrior I and II asanas help to prepare for more challenging asanas involving the clasping of hands behinds ones back, around a knee.

I do Gomukhasana and a combination of Butterfly to Tortoise pose in each of my night sessions; in half lotus I move my arm behind my back to clasp each foot.

The Marichyasana asanas I also do each evening require me to clasp my hands around my raised knees in all four positions while twisting my torso.

Collectively, these asanas have contributed to my ability to enter the Bound Pose.  

Bound Pose 
[September, 2016]

From
Revolved Lateral Angle
To 
Bound Pose
(Clasping Hands)

Demonstrating
Balance
Enhanced Muscle & Joint Mobility

My daily practice of this combination of movements has led to significant progress clasping hands facing to the right and left.

I still am limited turning my head upwards but have some mobility 
without experiencing any discomfort.

This asana remains among my favorite movements and was originally introduced to me by Ray in his yoga classes.

Halasana 
Plow Pose Variation
[February, 2013]

Photograph by Eric LEcuyur

I usually prepare for this pose having done a sitting Gomukhasana (clasping my hands behind my back for 60 seconds on each side) along with Shoulder Stretching in all four asanas: Standing Forward Bend, Head To Floor, Double Pigeon and Upavistha.

Additional preparation includes Deep Side Bending in Upavistha along moving from Virasana to Supta Virasana. 

The transition from the basic Plow pose to extending my hands to feet demonstrates whole body muscle lengthening and mobile pelvic and shoulder girdles - an activity I recall doing as a runner 50 years ago but never associated with yoga at the time.

I continue to experience no discomfort of the complex of muscles, connective tissues associated with my neck, cervical spine in this position.  

Chaturanga Variation
[Reversing Palms, On Insteps]
[February, 2013]

This more challenging modification of Chaturanga was taken in 2013 by Eric LEcuyer. 

Dealing with a medical diagnosis of Duptyrens contracture on my right hand (palm) during the past several years has compromised my ability to attempt asanas but not prevented me from doing most them.

Each day I stretch my hands and feet to maintain joint and muscle mobility.

My right palm requires multiple daily gentle stretching to counteract the more restricted range of motion I now experience due to the abnormal synthesis of a dense connective tissue along tendons to several fingers.

These compromised areas are elevated, bumpy and feel hard to the touch and have biological characteristics to seemingly act as if they were a muscle.

Unlike my left hand, placing my right palm flat and forming a right angle of 90 degrees with my wrist requires time and effort. 

Despite this situation, I am able to do One and Two Hand Downdog, Updog, Plank Pose, Side Plank, Crow Pose, "Wild Thing" and Eight Angles Pose (see below) but only after being sure I have prepared my hand for each specific asana and the pressure to be applied.

Unfortunately, I have not attempted to do a handstand at home for fear of damaging my hand as a consequence of shifting my weight forward too quickly as my feet are elevated.

Eight Angles Pose
[November, 2017]

Moving  
From
A Sitting Position
To
 Hands Supporting Body

Demonstrating
Strength, Balance
Joint & Muscle Flexibility
 Controlled Breathing 

The ability to execute this asana, raising my torso and looking forward, is evidence of my progress over many years.

I often do this sequence after doing the twisting, rotating movements associated with Marichyasana, Leg Cradles and various of my Half and Full Lotus asanas I have shared in recent website blogs.

Raising and lowering my body in this position is also possible but reuires my right hand to have a good range of motion.

'Bird Of Paradise'

[March, 2017]

Demonstrating

Balance, Strength

A Calm Mind, Controlled Breathing 

And 

Shoulder, Hip, Elbow, Wrist Mobility

This asana is practiced every evening and requires flexible lower back muscles - as a consequence, I often end my session with this more challenging sequence of movements.

My Upavistha, Full Splits, Head To Floor, Camel, Cobra, Pigeon and other poses collectively help to prepare me for the 'Bird of Paradise' movements and to maintain my stability on each foot.

My progress with this and my other evening balancing asanas (including Arm-Leg Extension With Torso Twist & Extended Arm, Tree Pose & Variations, Warrior III, Eagle Pose, King Dancer, Half Moon) continues.

NUTRITION

During the past six weeks I continued to prepare most of my own small meals at home.

Recently, baby spinach has been combined with different vegetables including broccoli along with various fruits, nuts, seeds and Goya extra virgin olive oil.

As in the past, my mostly plant, some dairy food selections were obtained from local vendors; no meat was consumed during this time.  

I have continued to purchase items from Isador's Organics (Oxford), Arcade Snacks (Auburn) and the Booklovers Gourmet (Webster). 

My weight has remained in the 120's as I continue to experiment with what and how much I eat daily.

From

Isadors Organics

Purple Kohlrabi
Apple, Kiwi
Three Rainbow Carrots
Roma Tomato
Raddish, Goldball Turnip

Libation Smoothie

Arcade Snacks

Mixed Nuts, Seeds, Dried Fruits

Organic Maple Granola

ALSO

77% Cacao Dark Chochlate

From

Goodnow Farms

Booklovers Gourmet

2 Purple Kohlrabi
[Gifts From Owner Debra Horan]
Blueberry Blossom Honey [Hebert]

GRANOLA

Paleo Southern Cherry Almond

Lavender Blueberry
Mocha Chip

**HOMAGE

 TO

 RAY HOYT, THE YOGA LOFT

 
Recent Events

February 7th would have been the anniversary celebration of The Yoga Loft - the studio designed, opened in 2011 by Ray Hoyt for his yoga students.

The studio Ray created was a unique setting to teach, to learn and to participate.

Ray designed his studio to share yoga experiences with individuals and as a community. Among its features were:

• A climate controlled area having a wooden floor, two wall ladders and wall ropes easily accommodating 20+ students
• Capacity for yoga instruction at all levels (beginner, intermediate, advanced)  
• Various yoga props to facilitate movements including chairs, straps, blocks, sandbags, among others (thinking about 'The Whale', the Spine-Work) stored is a smaller side room
• A high quality sound system to provide background music during yoga classes

Ganesha
[Ganesh, Ganesa]

Having other Hindu titles, Ganesha was known as the 'Remover of Obstacles'.

Our early Yoga Loft classes were done in the presence of Ganesha in two different locations. 

Unfortunately, record low temperatures and a failed heating system within the old Stevens Linen Mill led to frozen and broken pipes and extensive water damage.

The building was closed, found to be unsafe, not meeting the required code standards by the local Dudley Fire Department, and requiring expensive repairs.

The prospect of finding an alternative site to The Yoga Loft for future classes became moot with Ray's recent decision to cease his public yoga instruction.

I indirectly received a copy of Ray's complete communication. I quote some of his final statements:

"...  how much I respect all of you. I've gotten to know you and enjoyed teaching you as well as practicing with you. It is my sincere hope that you will continue to do your yoga for as long as you are able.

Thanks to all of you, those who dedicated themselves relentlessly over the years, and especially to all of the students that started with me at the gym and put up with more than you ever should have. You gave me the best teaching experience I could have ever asked for. I will never forget that." 

Good Memories

I considered myself among those students Ray wrote about in his communication: having experienced years of his inspired yoga instruction at the Gym, Temple and within The Yoga Loft.

Over time, opportunities to attend several group Yoga Loft classes each week increased: one class became two and expanded to four led by either Ray, Patty and Jen.

The Yoga Loft In 2012

 Ceiling Fans, Wall Heaters Added Later

Two Ropes Hanging On Left Wall
Note Ray Sitting In Photo 

My reaction to the first class Ray taught in The Yoga Loft was expressed briefly in an email sent to him that night. I quote two lines:

• your new Yoga Loft studio is a gem - I am pleased your vision finally has become a reality
• thanks for sharing your passion - our first class was both instructive and fun

Ray had a gift of communicating well with his students, mostly females of various ages, and making everyone feel comfortable.

He often spoke of his appreciation for the dedication and passion demonstrated by his students as expressed by their presence in the classes he taught over many years.

My 8th Anniversary yoga blog of October 19, 2017 was an opportunity to recognize all three of my gifted instructors (Ray, Patty and Jen) and to share aspects of their passion, their quality instruction within The Yoga Loft.

Warrior III 

 At Wall Ladder
Experimenting With Form
[October, 2107]

Some of what I liked best about my Yoga Loft experiences are briefly expressed below. I especially enjoyed, appreciated:

[1] Ray's passion for his yoga, how he taught and shared his skills, his frequent amusing stories and informed commentary that made each class fun 

[2] The diversity of asanas selected during each class: no class was ever the same as the previous or future one and asanas were done individually or in combination, at times in a sequence of three or more whole body movements - for me, highlighting mobility strengths and weakness 

[My disciplined, perhaps obsessive documentation of the asanas done during each Yoga Loft class by all three instructors has allowed me to monitor, evaluate my gradual whole body mobility progress into my 8th year]

[3] The opportunity in group classes to partner at our mats, at times a wall area or the wall ladder, less frequently the wall ropes - enhancing our range of motions not possible when done individually and,or to receive assistance in specific movements at our mats (for me: with the inverted handstand, feathered peacock poses)

[4] Participating in diverse assisted back bending asanas:

• Especially using the Two Chairs/Blanket and having both feet, head and forearms on the mat simultaneously and on several occasions, being lifted upwards
• In Upper Facing Bow: [1] on the rug with others holding both hands and feet and at times my back being lifted upwards by a third person's back [2] at the wall with each of my hands on yoga blocks and being lifted upwards, obtaining an enhanced spinal range of motion - requiring strength, it was an assist that Ray excelled at [In both cases with controlled breathing]
• Being lifted onto my quads, torso elevated in deep Bow Pose 
• The gradual, deliberate spinal movements backwards and extending my arm, hands to the ladder rungs and slowly returning to a standing position with controlled breathing

[5] Ray's frequent teaching tool of having (a) class participants demonstrate asanas accompanied by his comments - also done often and well by Patty and Jen during their classes - and (b) having Patty and Jen teaching during his class at times 

[I found Ray always encouraging: being asked to demonstrate different asanas was an additional source of motivation and especially exciting those few times I experienced an enhanced range of motions in Tortoise and 'Bird of Paradise' postures] 

[6] Ray provided access to The Yoga Loft for my one-on-one morning partner sessions from May (2013) to December (2017) with Patty Tremblay: as a consequence of our multiple weekly meetings, my whole body mobility significantly improved as I got older  

[Having Ray comment, provide feedback on my asana images taken by  Patty were valued, instructive]

[7] The time spend in Corpse Pose (Savasana) focusing on our breathing, attempting to eliminate 'racing thoughts' and enjoying the sounds of the 'Bowl', the Chimes

My long association with Ray during our shared experiences in The Yoga Loft directly and profoundly impacted two of my current lifestyle choices.

My Condo Yoga Studio

67 next month, I have been able to focus on my yoga mobility and nutrition selections and to modify behaviors - to address, alleviate ongoing body and mind issues: 

• Dealing with my lower back restricted mobility, compromised spinal and thoracic range of motions, a progressive connective tissue disease of my right palm
• To enhance my breathing, to 'calm my mind', reducing 'sources of stress'

I have not spoken to Ray since June 26, 2017 - my final Monday evening group class he taught at The Yoga Loft.

Since then, I have continued to communicate with Ray via e-mails on a range of topics including the sharing my yoga website blogs.

I read his most recent email sent to me this morning and look forward to sharing this post with him later today.

Last Thoughts

Both the 5am and 6pm yoga sessions I have written about in this blog reflect positively on Ray, Patty and Jen and, in an understated manner, speak volumes about their respective valued influences and The Yoga Loft on my current lifestyle choices, focus.

Your reactions to this communication are welcomed.

# Eric LeCuyer  www.ericlecuyer.com , eric@ericlecuyer.com , 508-341-2631

**Homage defined: in its current usage, to appreciate, applaud, praise, respect, value, hold in high regard

BOB CROWTHER - NUTRITION - YOGA