Yoga for Household Chores

I had real problems aches and pains and serious mobility issues meant performing even the simplest household chores was a hassle. But then I found gentle yoga as we get older doing chores like shoveling snow and lifting laundry can become difficult as we contend with growing physical issues. But a very simple practice like the one we’re doing today will loosen the legs release the lower back and drop the shoulders anyone can do this sequence of standing and lying down poses even just one or two of them will have you ticking things off your to-do list let’s start the healing joining me today Diana Diana she does a lot of gardening and barrel high barrel she spends a lot of time cleaning and at the end of a long cleaning session she feels really stiff and achy let’s begin with a warm-up shoulder rolls we’re rolling the shoulders around in circles in one direction. And then we’re moving them in the opposite direction just to get a little bit of synovial fluid in the shoulder joint this is a wonderful way to prepare us for downward facing dog with a chair or an ax move into that right now you can do downward facing dog at the wall as well. But for our purposes here we’re coming to the chair back we have our hands on the tops of the chair. And we begin to walk backward bending the knees and lengthening the arms we keep the knees bent to protect the hamstrings we’re bringing the shoulder blades down the back and opening up through the heart we’re externally rotating the upper arm.

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So that we can get more breadth and room in the collarbones we have a lot of lung tissue up in the top of the collarbones we’re bringing lots more room into the area of the collarbones there’s lung material lung tissue up here above the collarbone. So we’re accessing the attic of the lungs here long slow smooth in breast broaden through the ribs exhale completely feel the belly come to the front spine and pause there for just one moment. And then feel the in breasts come back bend the knees one at a time rocking the hips back and forth we’re starting to lengthen out the hamstrings very gently when we’re doing a lot of work with our arms and our hands it’s a wonderful idea to really stretch the spine out now we’ll come back walking toward the chair. And we rest for a moment just feel how much more room you have on the front of the body and feel how much more vitality you have on the back line we’ve engaged a lot of muscles in the back we’re going down for round two. And we’ll be concentrating more on the shoulder blades now walking back bending the knees taking the sit bones back letting the pelvis come up and over the heads of the femurs. So that we create some traction some length in the spine here draw the shoulder blades down the back. And then broaden them out broaden out through the lats here really open up the armpits we have a lot of lymphatic tissue here lymph nodes and lymph gets stuck when we’re opening up the armpits we’re getting a lot of vitality oxygen and prana into the arms in the upper chest now every breath cycle is making this pose easier and easier and, if we take the feet a little bit wider apart and rotate the upper leg bones inwardly we can get an easier rotation of the pelvis over the heads of the femurs that’s creating this beautiful extension of the spine we’re able to release a lot of stored up tension in the muscles and connective tissue of the spine especially the low back and around the shoulders now we’ll begin to walk again up to the back of the chair and take another breath here see how much more open you feel on the front of the body and how much more vitality you have in the back especially around the shoulder blades here this is a wonderful sequence to begin our practice we’re opening up the upper part of the body so raking dusting vacuuming all of those things that are involved with lifting or anything with your upper body now you’re prepared to do some of that police continue to enjoy more downward facing dog variations. And when we come back in a few moments we’ll have more yoga solutions for household chores stepping back taking the heels out and bringing the toes in bending the knees yes healing yoga yoga for real people with real problems for more yoga go to Vision TV CA / healing yoga healing problems hi I’m Diane. And I’m 58 years old and as a homeowner there are so many chores that caused me the aches and pains that I didn’t realize that yoga could help out. So I’m hoping today that I’ll find out how I can sort of get some relief from the lower back pains that I get from when I am trying to rake or bend over gardening planting it’s the outdoor stuff I’m hoping that I’ll learn something today.

So I can relieve my pains welcome back in today’s post we’re using our yoga solutions to help us with household chores dianna when you’re experiencing pain when you’re doing your gardening how are you handling that well I never thought of using yoga for it I usually try to get my daughter to massage me or you know massage yourself or like stretch in odd ways. But nothing like it’s a proper way to do it I think well these yoga poses are modified. So that we can get right into the nooks and crannies that really get us when we’re doing our household chores in our gardening now we’re coming down into a seated pigeon pose on a chair let’s have a seat and will sit on the edge of the chair will move the buttock flesh back out of the way. So that we can sit on the sit bones. And then the left foot is resting down on the ground. And the shin is vertical. So let’s move the foot forward yes and there’s an internal rotation of the foot and internal rotation of the thigh fantastic now we’re grounded on that left side then we take the right foot up and over resting it on the opposite knee for the first part of this pose we’re going to be lifting and butterflying the top leg. So we’re just moving it up and down very slowly with a lot of intention and a lot of curiosity just go to your range of motion don’t go into the pain zone here these gentle movements are creating more synovial fluid in the hip joint and that’s making these movements a little bit smoother and a little bit easier now we’ll let this right leg rest, if we keep our leg resting here over time the knee is going to fall down towards the ground. But we’re not pushing on the knee we’re not forcing anything we’re just allowing it to happen and while gravity is working on this leg let’s get long on the front of the spine on the in breath. And then exhale turn the gaze over to the left let your hands come down resting on the sides of the chair here lengthening on the in-breath and exhaling the shoulder blades down the back on the out-breath then we come back to Center.

And then we turn the gaze over into the opposite direction this is a wonderful way to release tension out of the neck and let us be prepared to move more in the upper part of the body then we come back to Center. And we begin to move the bottom leg the grounded leg is gonna begin to move left and right. And just move very slowly with a lot of intention and with a lot of purpose to see what’s happening deep inside this hip socket we’ve already warmed things up we’ve got a little bit of synovial fluid going on in there we use the in-breath to breathe in lighten spaciousness. And then the out-breath are drawing tension and gripping and holding down into the ground we’re engaging this idea of apana downward flowing pranic wind when we are ringing out tension out of the hip and out of the glutes this way we’re really helping the low back so much when we stand up again you’ll really notice a big difference now we let the right leg come back down. And we move over onto the opposite side left foot comes up and over resting on the right knee. And the shin is vertical here. So that we got a nice stable base first we butterfly the left leg up and down getting lots of movement into the hip socket we’re using this butterfly motion to release more synovial fluid inside the hip capsule and make things easier for movement now let this leg rest get long in the front spine turn over to the right let your eyes keep going. And then come back to Center now we’re coming down to pigeon pose on the ground we’re gonna be using this ball to help us get into the nooks and crannies that really cause a lot of discomfort when we’re doing our chores so coming down onto the ground right leg comes up and over resting the foot on the opposite knee take the ball and put it into a place right in the middle of the buttock. And then just lean your weight very lightly onto the ball use the breath to go deep into the glutes to go deep into the piriformis and release a lot of tension now you can be lifting your pelvis up a little bit and rocking it on top of the ball back and forth or you could just be rocking your legs from side to side and letting your pelvis rest more on the ball and we’re trying to get into those muscles and connective tissue that are really tight this kind of work is excellent for releasing tension out of the low back the hips our place where we store so much tension and. Because they’re behind us we’re not really aware of it. And it just feels fantastic let’s bend the foot and flex the foot in dorsiflexion bend the ankle really press out with the heel spread the toes nice and wide and let the leg externally rotate a little bit more press down a little bit more onto the ball and use the breath to breathe light and spaciousness into the areas that are calling for attention. And then exhale tension and gripping and holding down into the ground please continue to enjoy this pigeon with the tennis ball on the opposite side. And when we come back in a few moments we’ll be working with more yoga solutions for household chores coming back to Center remove the ball.

And then the left foot comes up and over Healing Yoga Yoga for real people with real problems for more yoga go to vision TV see a slash healing yoga healing problems hi my name is Beryl McFarlane. And I’m 42 years old I’m really interested in taking part in the household chores post today I find a lot of times when I go crazy cleaning the house. And you know I’m scrubbing walls and doing windows I end up with a lot of back pain. And just overall achiness and until I started doing yoga I couldn’t figure out a way to work that out. So I find yoga something that’s very gentle. And the more I practice it the more proficient I become. And the more it helps my body and we’re called the kinks out welcome back in today’s post we’re using yoga solutions to help us prepare for household chores barrel it sounds like you really enjoy cleaning I do I do you know a lot of times you need a good clean in the house and I just take hours scrubbing it down yeah. So the hamstrings are one area for me that really caused me a lot of grief my hamstrings are tight to begin with. And then all this bending over shoveling snow picking things up raking leaves and things. And then the hamstrings are so tight they’re actually pulling the pelvis down and that’s creating all this over stretching in the low back. So I’m gonna be really enjoying this next sequence of moves for our hamstrings great now let’s come up into uttan Asana standing forward folds now one strategy that’s really good for caring for the hamstrings is to take the bolster and place it in front so we’ve got some place close by to put the hands on two we take the feet a little bit wider than hips. And we inhale get nice and long on the front of the body engage the heels and press down exhale bend the knees take the sit bones back and let the pelvis come up and over the heads of the femurs and rest the hands down this is a wonderful way to lengthen the hamstrings safely it takes a year and a half to fix a torn hamstring. So It’s important to bend the knees and let the hamstrings lengthen from behind the knees all the way up to the sit bones use the breath and imagery to really breathe light and spaciousness into the muscles and connective tissue exhale tension and gripping down into the ground every breath cycle will release a little bit more tension out of the hamstrings. And we can take the sit bones a little bit higher up.

And then the pelvis can pour the spine out. And we get lots of traction and room between the bones of the spine the spinal discs they need a lot of room. And we work them so hard when we’re doing our household chores now press down into the feet energize the legs and rise feel yourself how strong and long you are in the front of the body now feel the whole back line you’ve got a lot of sensitivity and awareness there plant the feet down energize the legs lift everything on the front of the body and let’s take the arms out to the sides we’re gonna take a few helicopters. So just keeping your pelvis fairly stable and using your legs squeezing muscle to bone begin to just move your arms from side to side giving your spine a beautiful twist and wringing out some tension in the belly wonderful now we’ll come back to Center coming into uttan Asana again bend the knees take the sit bones back and let the pelvis come up and over now we’re going to take a variation we’re taking the left foot up and really pressing down into the ball of the big toe the ball of the baby toe. And the heel we let the fingers do the walking over here we’re taking the pelvis up and around the head of the femur take a the breasts here and press down into the ball of the big toe we’re descending the femur deeper in the hip socket releasing a lot of tension here exhale strongly then we come back to Center. And then let’s pump the grounded leg up and down a few times then we take the fingers all over to the other side press down into the baby toe side of the foot here a couple of breaths really trying to lift that left leg and press down into the foot coming back to Center we let the left foot come down. And then we’re going to inhale halfway lift exhale forward fold feel the difference between the two hips right now then pressing down into the left foot lift the right leg begin to walk the fingers over to the baby toe side of the foot and press down into the ball of the big toe coming back to Center pumping the leg up and down. And then keep the fingers moving over to the ball of the big toe side pressing down into the baby toe side of the foot will keep your foot stable use the breath to breathe lighten spaciousness deep into the hip socket. And then we come back to Center right foot comes down inhale halfway lift extend the spine exhale forward fold hands on hips now energize the legs inhale and rise Wow feel how much more vitality you have in your legs now okay hug muscle to bone in the legs engage the pelvic girdle bring the arms out and let’s do a few more helicopters lifting the heart moving the ribs away from the top of the hips exhaling into the twist. So that you can really wring things out that is a wonderful way to take these helicopters please continue to enjoy reading us in our variations and helicopters. And when we come back we’ll be warming down healing yoga yoga for real people with real problems for more yoga go to Vision TV CA / healing yoga healing yoga yoga for real people with real problems invest in time for stretching before you begin as well as cooling down afterwards take pressure off your low back and hamstrings by bending your knees welcome back in this post we’ve been working with yoga solutions to help us prepare for household chores we’ve worked the legs we’ve worked the low back we’ve worked the spine and we’ve also worked the upper back now we don’t have any excuses at all to get out of our housework or our gardening chores we’re going to be warming down with a wonderful pose that’s gonna get a lot of action happening in the spine salabh Asana the locust pose we come down on to our bellies. And we lift up onto the elbows the upper legs rotate inwardly. And we plug the pubic bone. And the hip points down into the ground we’re moving the ribs away from the top of the hips to give the low back lots of room. And then we settle our forehead down onto the ground inhaling pressing the pubic bone in the hip points down lifting the legs lifting the heart really energizing the arms spreading the fingers spreading the toes draw the shoulder blades down the back and in behind the heart feel the heart blossoming open take your neck and lengthen it.

And then we’ll come down stacking the arms and resting the temples one more round of shalabh Asana arms come down to the sides plug in it’s a three prong plug the pubic bone. And the hip points pressing down. And the whole back line is squeezing squeeze the glutes squeeze the hamstrings spread the toes spread the fingers draw the shoulder blades down the back and in behind the heart broaden through the collar bones long slow smooth in breaths and long slow smooth and complete out breaths here then we come down and rest the temple on the stacked arms again now we roll over for final tranquility pose we let the lakes come along. And we take them away from the midline shoulder blades come down the back and in behind the heart we lengthen the back of the neck. And we take the chin down toward the jugular notch close the eyes and release the jaws. And then a long slow smooth in-breath into the neck into the face, if to the brain breathing in light and spaciousness and exhaling the last remnants of tension the last remnants of holding and surrender completely here please continue to enjoy shav Asana for at least another 10 minutes before you get started on your chores. And we’ll see you again next time on healing yoga namaste you.

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