Guest guest Posted November 7, 2002 Report Share Posted November 7, 2002 Repetitive exercises when continued for quite a long time or too fast ALWAYS cause fracture ( I sent a mail listing the benefits of doing yoga slowly, I think a couple of months ago). Initially, it is the muscular regions that experience this wear and tear. Eventually, it is transferred to the bone leading to bone-stress. Any repetitive motion causes cyclic stress, which lowers the stress-threshold of the object ( which means, during cyclic stress, the object breaks down even at a lower stress level than it would otherwise ). So, avoid repetitive motions for long ( not just in asanas, but in running, hiking, cycling..). Incidentally, there is a recent article at Mayoclinic on this. ------ Check out, stress fractures: The downside of doing too much, too soon" A stress fracture is an overuse injury caused by increasing the amount or intensity of an activity too rapidly. Learn about symptoms, prevention and treatment. http://www.mayoclinic.com/invoke.cfm?id=HQ01440&si=1584 <A HREF="http://www.mayoclinic.com/invoke.cfm?id=HQ01440&si=1585">AOL users </A> --- I would suggest that people with back-problems and other injuries avoid intense stretches or repetitive stretches. In fact, there are other simple ways to get most of the benefits you can get from hours of intense yoga stretches, but with minimal work and very risk-free, and less time-consuming ( I realized this over my few months of yoga practise ). One cool way is to lie down in Savasana ( as there is no weight placed on any part of the body and can be done even by most of the bed-ridden patients quite comfortably ) and do the following: 1) First, flex your feet such that the feet point out, as you inhale ( so that you are pulling your diaphragms down incresing lung capacity ). Hold this for about 5 breaths. 2) Then, exhale slowly as you flex back the feet ( as you push up the diaphragm), but stretch out your heels outward as much as possible. Hold this for about 5 breaths. 3) Then, roll out your knees as much as possible ( as you inhale and stretch the diaphragm sideways ). This will also correct the alignment in the lower spine, thereby improving the flow of energy upwards and downwards the lower part of the spine. Hold this position for about 5 breaths. 4) Then, roll in your knees( as you exhale and collapse the diaphragms inwards ). This will also correct the alignment in the lower spine, thereby improving the flow of energy upwards and downwards the lower part of the spine. Hold this position for about 5 breaths. 5) Then, pull the knee caps up by tightening up the upper thighs. Hold this position for about 5 breaths. This is an excellent exercise for strengthening the knees ( arthritis patients can very much benefit from this ) and also firming the thighs. Then, gradually release the knee caps. 6) Lift the hips a little, and squeeze and hold the butt for about 5 breaths. And, gradually release it. This will increase the blood flow to the hips, especially the rectum, correcting constipation and other such problems. 7) You can lower/raise the hips, and on your next exhalation, squeeze and hold the perineum ( the region between the anus and the genitals), as you push up your diaphragm. Hold this squeeze for about five breaths and slowly release it. This will increase the blood flow to the hips, rectum and reproductive organs, and also the intestines. 8) Next, roll out your elbows as much as possible ( as you inhale and stretch the diaphragm sideways ). This will also correct the alignment in the upper spine, thereby improving the flow of energy upwards and downwards the upper part of the spine. Hold this position for about 5 breaths. It uses the muscles in the sides of the chest and strengthens them, leading to better upper posture, expands chest, and improves lung capacity. 9) Then, roll in your elbows( as you exhale and collapse the diaphragms inwards ). This will also correct the alignment in the upper spine, thereby improving the flow of energy upwards and downwards the upper part of the spine. Hold this position for about 5 breaths. It also flexes and stretches the sides of the chest, improving posture and lung capacity. 10) Then, pull the elbows up by tightening up the upper arms. Hold this position for about 5 breaths. This is an excellent exercise for strengthening the elbows and also firming the upper arms. Then, gradually release the elbows. 11) Then, stretch our your palms and spread your fingers as much as possible, as you inhale. Hold this for 5 breaths. This will increse the blood flow to the hands. 12) Then, close in your palms by turning in the wrist, as you exhale. Hold this for 5 breaths. Strengthens wrists. 13) Then, you can gently turn your next sideways a couple of times. There is absolutely no strain on the neck, while lying down in savasana. 14) Then, squirm/frown your face by tightly squeezing your eyes shut and pouting your lips. Hold this for 5 breaths. Then, open your eyes as wide as you can, lift your eyebrows slowly as high as you can, and make an 'O' with your lips by wrapping them over your teeth as much as possible. This will increase the blood flow to the face, eyes, nasal, lips, the scalp, and the brain. When you lift your eyebrows, you physically lift and move the brain in the saline solution it is suspended ( and so, this is an excellent exercise to improve brain functioning ). It also means lift the eyebrows slowly and gently, as you dont want to jerk the brain. Hold it for 5 breaths, and lower your eyebrows and release the tensions off the face. After the above session, every part of the body is worked out in a non-taxing manner. There is increased blood flow to each and every part of the body, as all of them get stretched out, and gradually ( opening up the energy channels and chakras systematically and gradually ). You will sense a gentle throbbing all over your body at the end of the session. If it is uneven, you can mentally drive it around using the pranic energization technique to stabilise and even out the energy distribution all over the body. gayathri U2 on LAUNCH - Exclusive greatest hits videos http://launch./u2 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 10, 2002 Report Share Posted November 10, 2002 Gayathri, This sounds like a lovely non-stressing set. I wonder if you or any one else know what causes older people to have such difficulty getting up from a seated position and also the difficulties with walking (slower steps, not lifting the legs up much, etc.) More improtantly, is there anything that can alleviate this condition. My mother is 82, God bless her, and slowing down. I feel frustrated by the difficulty she has getting up and down. Its not too bad but I would love to address it now, she is very willing to do yoga with me, which I do at her pace and with what feels right. She teased me last time by thanking me for being such a good torturer oops- teacher. Sheri Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 11, 2002 Report Share Posted November 11, 2002 --- Neshamaaa wrote: > > Gayathri, > This sounds like a lovely non-stressing set. I It is very non-stressing. I conceived this set of exercises based on the knowledge and insight I gained over the past few months of regular yoga, trying to figure out simple but effective ways to help one of my relatives with health problems. In dealing with people who have problems, one has to be creative. You cannot expect these people to get up and jog to build on fitness. In fact, all these fancy jogging, hiking, etc, are good for people who are already in good shape. So, we have a classic chicken-and-egg problem with people who are weak and in ailment. If you do not work out, you cannot build strength. If you do not have strength, you cannot work out. People who are weak have very limited resources of energy to spend. So, we will have to be wise in using this minimal energy to build up more, without feeling exhausted. And, it is very possible using the simple set of savasana exercises I had earlier mailed. > wonder if you or any one > else know what causes older people to have such > difficulty getting up from a > seated position and also the difficulties with > walking (slower steps, not > lifting the legs up much, etc.) More improtantly, is Try the exercises lying down in savasana ( it has the knee strengthening exercises ), FIRST. It is absolutely the most sensible approach. It is safe and very relaxing. You may do them lying on bed before going to sleep, and immediately after waking up. It will certainly build up strength without straining any portion. This should ease up getting up and moving within a few days. Once you are able to sit reasonably comfortably, you can ALSO do the savasana exercises even while sitting. Just stretch out the legs and the arms sitting on the chair, and try them. The key is to work on the exercises regulalry. Nothing much happens if it is done on and off. I can only quote from my mother's experiences, who beat arthritis using yoga, and had tough problems getting off the floor just 3 years ago. She told me that when she started on the exercises, it was very painful to the point she felt she might suffer some attacks. She braved it, though, and on her own. Had I had the insights into yoga I have now, then, it would have probably helped my mother a lot in gaining back her health far more easily and lot of less painful. Nevertheless, it was only with my mother's progress that I realized yoga is absolutely suitable for (old) people with problems. > there anything that can > alleviate this condition. My mother is 82, God bless > her, and slowing down. I > feel frustrated by the difficulty she has getting up > and down. Its not too I strongly believe that age does not slow down people. Please suggest to her the exercises I had suggested. Also, please explain to her why each one of these exercises need to be done and what one can expect from them. And, emphasize on doing the exercises sloooooooowly. When people are empowered with the right sensible information, they are more encouraged and motivated to try it out. Else, they feel they just have to listen to you all the time ( for old people, this is especially difficult to deal with ). And, why not? People have a right to know the whys and whats and hows. Also, you might want to monitor her nutritional intakes and maybe a multivitamin tablet everyday might help too. > bad but I would love to address it now, she is very > willing to do yoga with > me, which I do at her pace and with what feels > right. She teased me last time That's great. It is lot more fun to do yoga together. It is a great binder, and one of the best ways to spend quality time building both health and relationships. And, one can learn a lot by watching very old people beat the odds. If the exercise suits them fine, it will suit anyone. Good luck! gayathri U2 on LAUNCH - Exclusive greatest hits videos http://launch./u2 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 8, 2003 Report Share Posted January 8, 2003 I am sorry for the delayed reply to the folks who enquired about the savasana exercises. I was very tied up with my work. Here they are again. Hope it helps. Gayathri Note: forwarded message attached. Mail Plus - Powerful. Affordable. Sign up now. http://mailplus. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 8, 2003 Report Share Posted January 8, 2003 --- Gayathri Narayanan <gaia3_71 wrote: > Repetitive exercises when continued for quite a > long time or too fast ALWAYS cause fracture ( I sent > a > mail listing the benefits of doing yoga slowly, I > think a couple of months ago). Initially, > it is the muscular regions that experience this wear > and tear. Eventually, it is transferred to the bone > leading to bone-stress. Any repetitive motion causes > cyclic stress, which lowers the stress-threshold of > the object ( which means, during cyclic stress, the > object breaks down even at a lower stress level than > it would otherwise ). So, avoid repetitive motions > for long ( not just in asanas, but in running, > hiking, > cycling..). Incidentally, there is a > recent article at Mayoclinic on this. > ------ > Check out, > > stress fractures: The downside of doing too much, > too > soon" > A stress fracture is an overuse injury caused by > increasing the amount or > intensity of an activity too rapidly. Learn about > symptoms, prevention and > treatment. > http://www.mayoclinic.com/invoke.cfm?id=HQ01440&si=1584 > > <A > HREF="http://www.mayoclinic.com/invoke.cfm?id=HQ01440&si=1585">AOL > users > </A> > --- > > I would suggest that people with back-problems > and other injuries avoid intense stretches or > repetitive stretches. In fact, there are other > simple > ways to get most of the benefits you can get from > hours > of intense yoga stretches, but with minimal work and > very risk-free, and less time-consuming ( I realized > this over my few months of yoga practise ). One cool > way is to lie down in Savasana ( as there is no > weight > placed on any part of the body and can be done even > by most of the bed-ridden patients quite comfortably > ) > and do the following: > > > 1) First, flex your feet such that the feet point > out, > as you inhale ( so that you are pulling your > diaphragms > down incresing lung capacity ). Hold this for about > 5 breaths. > > 2) Then, exhale slowly as you flex back the feet ( > as > you push up the diaphragm), but > stretch out your heels outward as much as possible. > Hold this for about 5 breaths. > > 3) Then, roll out your knees as much as possible > ( as you inhale and stretch the diaphragm sideways > ). > This will also correct the alignment in the lower > spine, thereby improving the flow of energy upwards > and downwards the lower part of the spine. Hold this > position for about 5 breaths. > > > 4) Then, roll in your knees( as you exhale and > collapse the diaphragms inwards ). > This will also correct the alignment in the lower > spine, thereby improving the flow of energy upwards > and downwards the lower part of the spine. Hold this > position for about 5 breaths. > > 5) Then, pull the knee caps up by tightening up > the upper thighs. Hold this position for about 5 > breaths. This is an excellent exercise for > strengthening the knees ( arthritis patients can > very much benefit from this ) and also firming the > thighs. > > Then, gradually release the knee caps. > > 6) Lift the hips a little, and squeeze and hold the > butt for about 5 breaths. And, gradually release it. > This will increase the blood flow to the hips, > especially the rectum, correcting constipation and > other such problems. > > > 7) You can lower/raise the hips, and on your next > exhalation, squeeze and hold the perineum ( the > region > between > the anus and the genitals), as you push up your > diaphragm. Hold this squeeze for about five breaths > and slowly release it. This will increase the > blood > flow to the hips, rectum and > reproductive organs, and also the intestines. > > 8) Next, roll out your elbows as much as possible > ( as you inhale and stretch the diaphragm sideways > ). > This will also correct the alignment in the upper > spine, thereby improving the flow of energy upwards > and downwards the upper part of the spine. Hold this > position for about 5 breaths. It uses the muscles > in the sides of the chest and strengthens them, > leading > to better upper posture, expands chest, and improves > lung capacity. > > 9) Then, roll in your elbows( as you exhale and > collapse the diaphragms inwards ). > This will also correct the alignment in the upper > spine, thereby improving the flow of energy upwards > and downwards the upper part of the spine. Hold this > position for about 5 breaths. It also flexes and > stretches the sides of the chest, improving posture > and lung capacity. > > 10) Then, pull the elbows up by tightening up > the upper arms. Hold this position for about 5 > breaths. This is an excellent exercise for > strengthening the elbows and also firming the upper > arms. > > Then, gradually release the elbows. > > > 11) Then, stretch our your palms and spread your > fingers as much as possible, as you inhale. Hold > this for 5 breaths. This will increse the blood > flow to the hands. > > 12) Then, close in your palms by turning in the > wrist, > as you exhale. Hold this for 5 breaths. > Strengthens wrists. > > 13) Then, you can gently turn your next sideways a > couple of times. There is absolutely no strain on > the neck, while lying down in savasana. > > 14) Then, squirm/frown your face by tightly > squeezing > your eyes shut and pouting your lips. Hold this > for 5 breaths. > > Then, open your eyes as wide as you can, lift your > eyebrows slowly as high as you can, and make an 'O' > with your lips by wrapping them over your teeth > as much as possible. > This will > increase the blood flow to the face, eyes, nasal, > lips, the scalp, and the brain. When you lift your > eyebrows, you physically lift and move the brain in > the saline > solution it is suspended ( and so, this is an > excellent exercise to improve brain > functioning ). It also means lift the eyebrows > slowly > and gently, as you dont want to jerk the brain. > Hold it for 5 breaths, and lower your eyebrows and > release the tensions off the face. > > After the above session, every part of the body is > worked out in a non-taxing manner. There is > increased > blood flow to each and every part of the body, as > all of them get stretched out, and gradually ( > opening up the energy channels and chakras > systematically and gradually ). You will sense a > gentle throbbing all over your body at the end of > the session. If it is uneven, > you can mentally drive it around using the > pranic energization technique to stabilise and > even out the energy distribution all over the body. > > gayathri > > > > > U2 on LAUNCH - Exclusive greatest hits videos > http://launch./u2 > Mail Plus - Powerful. Affordable. Sign up now. http://mailplus. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.