MY LIFE Matters - Spring 2022 - 13

INSTRUCTOR SPOTLIGHT Love Your Bones
SEATED BREATHING
bones are getting more brittle
and your lung capacity is
diminishing. We are forced
to breathe faster and harder,
making it even more difficult
just to catch a breath. So,
breath work is particularly
important to increase your
lung capacity.
SEATED TWIST POSE
Exercise: Sit cross-legged
with your arms open and
your hands palm up over your
knees sitting straight up.
You can also use a bolster or
pillow to sit on for comfort.
Lengthen and strengthen
your torso as you begin
your breathing. Close your
eyes and think about all the
good and positive things you
have going on; be thankful
that you are alive. For the
next several minutes, inhale
gently through your nose to a
count of about five and then
exhale-again through your
nose-at the same rate or
a little more slowly if you
can. This works out to be
about six breaths a minute.
This is the first step in
healthy breathing: extending
breath a little deeper and
a little longer. Try it. This is
how you breathe to expand
your lung capacity.
Valencia's Tiger Tip:
Your breath is one of the
major components of yoga.
Starting at age 30, the bones
in your chest become thinner
and they collapse inward. By
the time we hit 50 we can
lose 12 percent of our lung
capacity, even in healthy
individuals. So, at 50 your
BRIDGE POSE
heal above your ankle so you
are balancing on one leg with
the support of the chair and
your right hand. Repeat this
pose on the opposite side.
Exercise: Builds core
and lower body strength,
lengthens and strengthens
the spine, energizes the
body, and stimulates the
endocrine and nervous systems,
which helps you love
your bones. Lie on your back
and bend your knees, adjust
your feet and arms, slowly
lift your hips up from your
mat, and slowly inhale and
exhale. This lengthens your
back, legs, and thighs. Then
slowly release.
Exercise: Sitting with a
straight back, cross-legged
on the floor or seated in a
chair, slowly and gently twist
to one side as you inhale and
exhale. You are strengthening
your back, your arms, and
your lungs. Repeat this gentle
and slow twisting motion on
the other side.
Valencia's Tiger Tip:
The good thing about doing
poses in a chair, especially if
you are working from home,
is that it is a simple thing you
can do throughout your day
to strengthen your bones,
your lower back, and your
spine. A seated spinal twist
is a restorative yoga pose
that promotes good digestion
and encourages spinal
mobility. Twisting postures
help tone the belly, massage
internal organs, and can help
relieve lower back pain.
TREE POSE
Valencia's Tiger Tip:
Engage your muscles and
hold your pose with your
breathing. When you are
engaging your muscles,
you are building bone. The
tree pose helps with many
things, including agility,
balance, and flexibility.
LOCUST POSE
Exercise: Lie face down
on your mat with both arms
beside your body. Start with
your face down and take a
few deep breaths. Gently
lift your torso above the mat
while keeping your head
straight and aligned. You
can also lift your legs at the
same time, while engaging
your core and incorporating
your breaths.
Exercise: For those of
you who do not have steady
balance mastered, try this
pose using a chair, which
gives you something to hold
on to. Stand beside the chair
holding it with your right
hand, bend your left knee,
rotate it out, placing your
Valencia's Tiger Tip:
Another great pose for your
bone health is Locust Pose.
Locust Pose improves posture
and counteracts the effects
of prolonged sitting and
computer work. It may help
relieve lower back pain, can
counteract slouching, and
strengthens your back muscles,
especially the muscles
supporting your spine.
MY LIFE MATTERS
SPRING 2022
13
MY LIFE Matters - Spring 2022

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