AlgaeCal’s Yoga for Osteoporosis Class

AlgaeCal’s Yoga for Osteoporosis Class


everyone its cat welcome to our first
AlgaeCal l community yoga class based on your feedback
I’ve put together a 20-minute sequence for you to follow along with as we go
through the class please make sure to listen to your body so if there’s
anything that I demonstrate that causes pain or just doesn’t feel right just
come out of the pose and you can always write to me below the
video and I’d be happy to suggest a modification for you to try for one of
the poses in this class I’m going to be using a yoga strap. If you don’t have one
of these that’s perfectly fine you can use a belt from your closet or even a
scarf will work just as well okay let’s get started in a standing position so
standing a hip-width distance apart is good posture starts from the ground up so we
want to build a good foundation with our feet so take a look at your feet make
sure your toes are facing forward and have your heels in line of your second
toe and now let’s experiment a little bit with our with our balance so start
shifting your weight from one foot to the other back and forth and now try
putting your weight into the edges of your feet and now trifle axing at the arch and
putting your weight into the front edges of your feet or the inside edges and see
what that does to your knees and now try to balance your weight on all four
corners of the feet so you saw there that having a strong arch will affect
your knees and it’ll also affect your alignment throughout your body so you
really want to strengthen that arch so let’s do some tollens so as you inhale
lift all your toes and exhale drop your toes back down and inhale lift and
exhale lower and now let’s make this a little bit more challenging so this time
when you lift your toes keep your big toe down on the ground so inhale lift
all your toes keeping your big toe down and then switch pressing all your toes
into the mat but lifting your big toes and then switch through again and now
try looking away from your toes as you do this
and switch one more time and now rest all your toes back on the
mass so let’s travel up to our knees now so if your knees have a tendency to
point inwards try to rotate them out so that they’re also in line with your
second toe so you want your heels and your knees in line with your second toe
and then traveling up the body use your quad muscles to lift your kneecaps lift
your pelvic floor draw your navel in and up open across your chest shoulders
relaxed down arms by your side and your head is floating evenly at the top of
your spine so you can imagine that there’s a string attached to the top of
your head and that’s lifting your head up towards the sky let’s move through
some shoulder rolls to open the chest so inhale lift your shoulders up towards
your ears and exhale rotate them back down
inhale lips and I fell down
and inhale lift exhale down inhale to lips and s he’ll jump back down
now let’s extend our arms out to the sides so making a t-shape let’s rotate
their shoulders back and forth so as you inhale rotate your hands so that the
tops of your hands are facing forward and your thumbs are facing down and
exhale palms coming forward found the spacing up and go back and forth between these
rotations and as you do so make sure you still have that strong foundation in the
feet making sure that your kneecaps are still lifted your navel still in and up
chest is open and relax your arms that now and you’ll
notice that I’m instructing you to inhale and exhale so with the breathing
you want to try to attach a breath to a movement generally when you’re lifting
your body weight you’re inhaling and generally when you’re sinking down
you’re exhaling so let’s try attaching the breath to the movement by lifting
our arms on an inhale and close your eyes so you can really attach the breath
to the movement and exhale coming down and inhale lifting the arms overhead
just as high as you can you don’t have to go all the way and exhale bring your
arms down like you’re moving through water really slowly check that you still
have good foundation in the beat knees are still lifted pelvic floor still
lifted exhale bringing the arms down again let’s do this one more time so inhale
lift the arms up that still bringing the arms back down
and open your eyes again so inhale to lift your arms again and wrap a hold of
your left wrist with your right hand and we’re gonna move into a side Bend so
inhale elongate through your spine and exhale to bend over to the right side
and when you’re bending think about elongating so you’re pulling up towards
the top corner of the room rather than over to the right side so you want to
keep length through the right side of the body as well as the left side of the
body so take a few breaths here really pressing into that left foot feel that
stretch across the left side of the body and inhaling to lift yourself back up
and now switch the hand so take the left hand and grab the right wrist take a big
inhale – you won’t get your spine and exhale over to the left side again
elongating so reaching for the top corner of the room and take a few
breaths here and really press into the right foot to accentuate that elongation through
the right side of the body inhaling lift yourself vodka and the arms can come
back now so we’re going to come into a chair pose so you can stay where you are
I’m just gonna turn to the side to demonstrate so again standing hip-width
distance apart arms can either come over your head or if they’re kind of tired at
this point you can have your hands in front of your chest in prayer position
so inhale to elongate the spine again and exhale bend at your knees sitting
backwards so avoid bringing your knees forward to come down you want to sit
back and you don’t have to come down too far just enough to engage the glutes
especially if your knees are sensitive don’t come down too far just just enough
to to feel your glutes engage and take a few breaths here and maybe come down a little bit farther and inhale to lift yourself back up to
standing so we’re gonna come down to our hands and knees now but before we do
that I just want to demonstrate how you want your hands and your arms to be
positioned so holding your arms out in front of you palms facing forward
fingers facing up you can make this l-shaped with your index finger and your
thumb so your index fingers are pointing upwards and just rotate your hands all
the way over to the side and see your arms rotating as well and notice that
your elbow creases are now facing upwards so keeping your elbow creases
facing upwards rotate your forearms and your fingertips back upwards keeping the
elbow creases facing upwards again notice that L shape with your index
finger and your thumb so take a look at that positioning that’s how you want to
be when you’re in hands and knees position okay so we’re going to come –
the knot and let’s try to do that with our torso upright so taking a step
forward and come onto your back toes come down into a low lunge right foot comes back to meet the left
and now hinge at your hips and you’re ready to come into Anthony so find that
positioning that we were looking at earlier so make that L shape with your
index finger and your thumb so index fingers facing forward rotate the elbow
creases so they’re facing forward as well
knees directly under your head and your meeting Ubisoft’s like mine or
mine art or you can place them on the top of the map whichever is more
comfortable for your knees we’ll just make sure that your knees are directly
under your head okay the head slightly lifted your heads quite heavy so you
want to make sure it’s lifted to protect your neck so you can imagine that strain
again attached to the top of your head this time pulling your head towards the
front of the room and your tailbone is lengthening towards the back of the room
so as you inhale you’re going to drop the belly lift the tailbone look forward
and exhale coming back to a flat back again inhale drop the belly lift the
tailbone look forward you know the arch in the thoracic spine just the upper
spine and exhale Oh from here we’re going to come down to
our belly so walk your knees slightly back keeping your elbows nice you tucked
in to the side you drop your torso down to the mat now place your elbows
underneath your shoulders palms on the max your toes can come into up towards
each other and your heels can relax outwards and actually just completely
relax your lower body pressing into your palms lift your chest look forward
pressing into the elbows as well and now energetically pull with your
hands to lift your chest even more pressing into the pelvic bone if this is
too much of a backbend for you you can always just walk your arms a little bit
forward a little bit more gentle taking a few deep breaths here again
make sure to relax the lower body and I like to lift the chest shoulder blades
come backs get there and exhale to come all the way down so
bring your elbows out slightly bring your face down your forehead can come to
the to the mat bring your arms out into a t position this time you want to
engage your lower body so press the tops of your toes onto the mat you kind of
try to grip the map with the tops of your toes you gauge your leg muscles so
that your knees come off the mat and as you inhale lift your head lift your
chest lift your hands and lift your feet pressing into the public bone and exhale
come down and again inhale lift your head chest
and feet just keep moving through this left me on
an inhale oh you do the taxes it’s lower and one
more time so inhale lifting and let’s pull – you’re lifting a little bit
higher okay now we’re gonna come on to the back
of our body so to get there extend your right hand
overhead press into your left hand beside you and push yourself over the
right side of your body to come onto your back and now just shimmy your way
back onto your back okay for the next position you want to have your strap or
your belt empty so come to lie on your back with your knees bent and your feet
firmly planted on the map your feet are about hip distance apart palms are
facing down shoulders are relaxed and down broaden through the chest tuck your
chin slightly to elongate through the back of the neck grab your strap and
place it around the ball of the right foot now push through the right heel all the
way up towards the sky and walk your hands up the belt so that your arms are
straight but your shoulders are still relaxed down on the mat you don’t want
to be lifting up you want to have your shoulders firmly planted on the mat and
it doesn’t matter if you can’t get your leg fully straight you just want to be
aiming towards straight but if it’s bent that’s fine as long as you’re feeling
that elongation through the back of the leg and this is a really great stretch
if you have osteoporosis because you can stretch the hamstrings
without doing any forward holding and check that your left foot is still
firmly planted on the mat on your knees consoling outwards push through that top
heel take it inhale and exhale and another inhale stretching a little
bit more and exhale to release down place your right foot beside your left
feel the difference between the left side and the right side of the body and
now let’s move to the same thing on the left side so grabbing the strap again
place it around the ball of the left foot pressing up through the left heel
right foot firmly planted on the mat walk your hands up if you need to to
straighten your arms but make sure your shoulders are relaxing down chin
slightly tucked pressing through the left heel stretching the back of the leg yeah Haylee stretch a little bit more pressed
to the right the left heel and inhale and exhale to come down and you can drop
your felt to the side you don’t need it anymore so we’re going to move through
some bridge closes so again eat planted on the mat quite close to your sits
bones palms facing down onto the mat and we’re just going to tilt the pelvic bone
back and forth so as you inhale tilt the pelvic bone up towards your navel and
back down and inhale tuck exhale that down Ilyn the health inhale tilt forward this
time as you tuck your hel the phone up towards your belly lift yourself off the
mat engaging the glutes lifting lifting with control keeping your glutes engaged
you don’t have to come up to your full range of motion here just the important
thing is to keep your glutes engaged to move with control exhale slowly come
down just when you touch the mat again lift
up glutes engaged chin tucked make sure your knees are still in line with your
hips so don’t let your knees splay out towards the sides live still engage lifting just a few more times make sure your shoulders are still
relaxed you’re not punching them up last one lifting really late engage your
glutes this time and lower all the way down and rest when you get to the bottom
and now just windshield wipe your knees from side to side gently twisting
through your torso slowly walk your feet down towards the
corners of your mat resting your legs straight on to the mat feet flopping
toes outwards mom’s turn to face upwards bring your
shoulder blades together slightly and relax down onto the mat and closing your
eyes take a deep inhale and exhale through your mouth and deep inhale and exhale through your mouth now just let your breathing relax find
your natural state we’re gonna take a few moments here just
to rest if there’s any part of your body that
you’re still cleaning or holding on to just let it go and trust that the ground
will hold you and support your weight you can stay in this resting position
for as long as you like you can join me now regulating your
fingers your toes rotating your ankles rotating your wrists bringing your hands
above you stretching throughout your whole body big stretch your head side to side to
coming to roll on to one side resting your head on your arm taking a
breath here and pressing your palm in front of you it’s done one leg out position open your eyes we’re done thank
you so much for joining me today if you have any feedback and these suggestions
please let me know in the comments below the video that way you can tailor the
next class to suit you thanks again so much for joining me and see you next
time