LOOSEN UP
Do you joints hurt? Are they inflamed? Or stiff?
Ommi yoga sessions are not only about spiritual strength but most importantly also about muscular skeletal strength, postures to protect both your muscles and your joints.
Yoga & movement is essential for strong muscles, bones and joints. Many age-related joint issues and associated stiffness is simply the result of being inactive. Joints are complex structures – they are designed to bear weight and move the body.
When we are inactive for long periods, our muscles tighten, our joints become brittle, cartliage starts to wear thin and chronic pain sets in. This is why it’s so important to keep moving.
t where you are moving from one posture to the next in a sequence, it is very beneficial for both joint and muscle health.
Research shows that stabilizing postures creates denser bones and builds stronger muscles that help strengthen and protect joints. Focusing on postures that use multiple joints will offer the most benefit.
If you are new to Yoga, it’s important to ease into it. Start with using props like blocks or straps and then move into using your own body weight as you get stronger.
An open warm-up to your practice will then help you focus on improving range of motion in the joints that will help to reduce your risk of injury as well as improve performance, and recoverty after the yoga session. This sequence will assist in increasing flexibility. It’s always best to consult your practitioner if you have any injuries or new to yoga.
A physical therapist and/or certified yoga teacher can show you the correct way to form the postures to help you get the most benefit and prevent injury.
TIPS FOR HEALTHY JOINTS
MOVE IT
Whether you are reading or working or watching tv, take regular breaks to move. (change your watching t.v position to seated cross legged position, lying prone in cobra & on your back do some pelvic floor exercises)
WEIGH IT UP
Each kilogram you lose takes pressure off your joints. (time to incorporate more leafy greens into your smoothie)
LISTEN UP
Take time to recover and don’t push yourself too hard. (take a walk into nature barefoot or have a bath)
Try this yoga practice at home to help strengthen your joints
Practice slowly, repeating each movement eight times, and take slow, deep breaths as you go.
Full-body routine 2-3 times per week
Chair pose (Utkatasana)
3 sets (5-8- breaths)
High leg lunge (utthita ashwa sanchalanasana)
3 sets (5-8 breaths)
Push ups (Chaturanga Dandasana)
3 sets (5-8 repetitions)
Downward dog (Adho Mukha Svanasana)
X3 (5-8 breaths)
Bridge pose (setu Bandha Sarvangasana)
X3 (5-8 breaths)
Corpse pose (Savasana)
5-10 mins
Keep in mind…savasana might look like a nap, but it’s actually a fully conscious pose aimed at being awake, yet…It’s normal for the mind to try to resist this deep relaxation.