YOGA, GENTLE BODY MOVEMENTS

Bob Crowther, in his 60's, continues to attend yoga classes and to instruct others during one-on-one sessions and in small groups.

***

Some gentle, safe body movements often suggested for male and female clients to begin their yoga sessions are presented.

The positive message of a book written by Suza Francina is noted as well.

2013

Bob
 In
 Chaturanga
 [Reverse Palms, On Instep]

Demonstration
 Of
 Strength And Flexibility

When i first began attending open yoga classes, our instructor made it clear the level of participation should be within our abilities.

The initial sequence of movements comprising the Sun Salutations usually done at the start of each of our open classes are often challenging for many individuals. 

To encourage client mobility and participation, I have introduced an alternative sequence of "Getting Started" movements.

Bob's 
"Getting Started" 
Movements 

Our goal is to gently move the spine in different directions and to slowly engage various muscles, joints in preparation for subsequent movements.

The standing, sitting, kneeling and supine selections listed below are among a larger group of options that we do. 

Modifications are often made using various props to facilitate mobility depending on a client's situation:

• Standing: moving the head (down, up, sides, twisting, rotating); leaning laterally and twisting to each side; back, forward bends and gravity stretches; squatting to tap floor or sofa; mountain pose 

• Sitting: legs extended, focusing on the ankles (rotating), feet and toes (flexing, extending)

• Kneeling: cat pose- moving spine up and down; child's pose; wrists (rotating, flexing, extending); individual finger stretches 

• Supine: knees up, lateral movement to floor, one or both together

• Standing shoulder movements: using a strap, arms are raised up, over the head and behind the back; arms are moving in a Figure 8 pattern 

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Contact

Bob Crowther

774-272-5760

Bob will share his experiences teaching yoga to males and females of all ages.

Bob encourages all generations of yoga enthusiasts to examine Suza Francina's book: The New Yoga for Healthy Aging.

Read Suza Francina Book
Explore The Joy Of Movement

 SUZA'S 

MESSAGE

 IS

 INSPIRING: 

YOGA CAN BE DONE SAFELY AT ALL AGES.

 BOB CROWTHER - NUTRITION -YOGA

Yoga, Water Essential To Health

Bob Crowther notes the importance of drinking water daily to maintain optimal body functions.

Nutritionists, fitness advocates and the medical community have encouraged individuals to drink enough water every  day to supplement foods consumed to achieve and maintain their health. 

Bob In 60's
Modified Forward Split
Drinking Water Facilitates His Mobility

Some Water Basics 

Water comprises about 65% of our total body weight and will be modified by our fat levels.

How much water each of us should drink will vary depending on gender and ones specific individual health status, activities and location.

The Institute of Medicine has suggested approximately:

• 3.3 liters for men (about 13 cups)
• 2.2 liters for woman (about 9 cups) 

[See Mayo Clinic website article reference below, note qualifications]. 

The Mayo Clinic has provided a online water reference that is informative and a good starting point to learn more about this fluid (see www. mayoclinic.com/health/water/NU00283).

Read About Water Basics

The Biology Of Water

Water has multiple functions including:

• the transport of nutrients, minerals and oxygen to cells
• as a medium for biochemical reactions
• to lubricate joints/organs
• to moisten tissues and to regulate body temperature 

A region of the brain (the hypothalmus), heart, kidneys and adrenal glands communicate via hormones and are responsible, in part, for maintaining blood pressure and an optimal water balance for each of us. 

Water loss occurs through breathing, sweating, urination and bowel movements. 

Too little or too much water can have medical implications and consequences: lack of adequate quantities can lead to systemic organ failure and death.

The color of urine in the morning can be used as a guide of how much water has been consumed - a darker coloration is indicative of an inadequate amount of water and a dehydrated state. 

Contact

Bob Crowther

bob@bobcrowther.com

774-272-5760

Talk with Bob about the importance of drinking water each day.


Bob is able to move with greater facility and obtain a greater range of motion when water is taken before, during and after yoga classes and his practice sessions.

Bob encourages his clients to drink water throughout each day.

The potential health concerns from mineral contaminants in water will be considered in a future post.

 #Yoga And Water  #Yoga With Males #Yoga With Females #Yoga With Bob Crowther

Yoga, Enhancing Flexibility Safely

Bob Crowther, a yoga enthusiast and instructor, shares some thoughts about flexibility and lists the titles of some stretching resources for you.

The hatha yoga i do is both rewarding and humbling - with informed instruction and regular practice, novices and more advanced students continue to learn how their bodies move. 

This knowledge is accompanied by appreciating the value of gaining greater flexibility through gentle stretching.

At 62, my yoga activities have demonstrated it is possible to become more limber with daily practice over time.

Bob In A Deep Warrior II Pose
Still Focused On Enhancing Flexibility

Limited muscle flexibility associated with tendon and connective tissue issues were not considered an insurmountable barrier for me when i began to participate in this physical activity.

It has been fun exploring the diversity of asanas and trying different positions while experiencing a sense of discovery every day. 

It took most of a year for the muscles and tendons in my neck, lower back and elsewhere to gradually and safely increase their range of motion.

Over several years, yoga has contributed to a significant decrease of the chronic pain that compromised my health.

The physical and psychological gains were welcomed and continue to be embraced.

Engaging in private on-on-one sessions focusing exclusively on assisted partner poses with one of my talented instructors has enhanced further the progress of my practice.

Previous movements that were not possible or challenging are now being done without discomfort

One notable example: the asana Upavsitha Konasana now can be achieved with applied pressure on my back - sitting, legs apart and moving the torso forward to contact my abdomen, chest, shoulders and chin on a mat.

Also contributing to maintaining functional muscles and connective tissue at their optimal levels is a monthly massage from my yoga instructor. 

Contact 

Bob Crowther

bob@bobcrowthercom

774-272-5760

Talk 
With Bob
About
His

Stretching Resources

The following stretching citations complement the anatomical references Bob consults to enhance his flexibility and overall yoga knowledge:

• Stretching Anatomy [Nelson and Kokkonen]
• The Anatomy of Stretching [Walker]
• Relax Into Stretch Instant Flexibility Through Mastering Muscle Tension [Tsatsouline]
• The Athlete's Guide To Yoga [Roundtree]
• Yoga Posture Adjustments and Assisting [Pappas]
• Stretching Scientifically A Guide To Flexibility Training [Kurz]

All stretching should be done slowly and without force - injuries are more likely to occur if ego dominates ones focus on their breathing.

Bob encourages his clients to hold postures within their abilities to experience the benefits of gently stretching. 

Read about Bob, his story and what yoga has done to improve his overall health.

 # Yoga And Flexibility #Yoga And Stretching #Yoga And Anatomy  #Yoga With Males #Yoga With Females #Yoga With Bob Crowther