Bed Yoga

Today we have a guest author, Theodora, a certified Yoga teacher and health coach. She has designed a morning Yoga program you can do right from your bed. What a great way to start the day!

BED YOGA

Some of us will remember the days we had to warm up the car before driving.

The body still benefits from this practice. It likes to be warmed up, to get the muscles, joints, and organs moving before being asked to bend to feed the cat, to reach to put the dishes away, to stir the oatmeal or whisk the scrambled eggs.

INSTRUCTIONS for 7-10 minute Wake-up Routine

1. Upon awakening, do what you need to do to be comfortable (Urinate, drink a glass of water, apply lip balm, blow your nose, etc)

2. Then go back to bed and enjoy the following gentle movements, most on your back.

3. Modify to suit yourself; Do NOT do anything that hurts!

4. Start with a few repetitions of each, then increase.

5. Add other movements you know and like.

6. This practice is also useful before going to bed at night to release tensions from the day.

BEGIN on back with legs bent, feet on bed about hip distance apart.

BREATHE (Increase Oxygen Flow, Raise Energy, Relax)

• Take a few moments to deepen your breath.

• Maintain this deep breathing throughout your practice.

• Work toward a 5555 count: Count to 5 on the Inhale- Hold Breath for 5 – Exhale for 5- Hold for 5. Rest between poses and at end.
  (This breath is also good for insomnia.)

JOINT FREEING (Flexibility)

Knees to chest. Can wrap arms around thighs & pull toward you. One at a time, Wiggle, Point, Flex and/or Rotate your Toes, Ankles, Knees, Wrists, and Fingers.

HIP OPENERS (Flexibility)

“Windshield Wipers” – Bend knees with feet on bed, about hip distance apart.Drop knees from side to side. Pause on each side. Don’t rush.

“Figure 4 stretch” Place right ankle on top of left thigh. Can wrap hands around your left thigh and pull toward you if that feels good. Reverse sides.

LEG STRETCHES (Stretch and strengthen Leg muscles)

1. One at a time, bend your knees onto chest. Extend legs from neutral/flexion (bent on chest) to as straight as you’re legs will go (extension.) Slight bend at knee is always fine. Both legs together when/if able.

2. Hold onto thighs, and spread your straight or slightly-bent legs as wide as is comfortable. Hold. Breathe.

3. “Happy Baby Pose,” if you know and like it.

KEGELS – (Strengthen pelvic floor)

Contract the muscles used to suspend urination. Hold tight, release fully. A few times. For urgency incontinence, squeeze repeatedly a little faster. Called “flicking.”

Awaken Back and Strengthen Hips, Abs, Glutes:

Pelvic Tilt – Bend your knees, with feet on the bed. A small movement. Contract your abs to tighten your core, imprinting your spine on the bed. Then let your lower back curve a bit. It’s like doing a cat/cow while on your back.

Bridge – Keeping your abs contracted, peel your buttocks off the bed. If you wish and can, contract the buttocks a few times. Release back to bed, then bring knees to chest for a counter-stretch.

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TWIST with PILLOWS
(Adjust the vertebrae, Irrigate the disks, Lubricate the spine)

Start as above, bring knees toward chest, then drop both knees to side, using pillow between or under your bent legs for support. If you prefer, you can set your foot on the opposite ankle. Repeat on other side.

EYES- (Lubricate, Awaken )(Add preservative-free, single-use eye drops if you wish; keep current w/Doc for best brands; comply with expiration dates)

• Open wide, Shut tight

• Roll eyeball around in eye socket

• Blink, Blink, Blink

REST & BREATHE at End.

Allow neuromuscular system to assimilate the benefits of what you’ve just done. When ready, roll to side and use hands to assist you in sitting up.

LAST MOVEMENTS BEFORE STANDING – SIT ON SIDE OF BED

NECK

Drop ear to each shoulder, hold;

Turn nose to each side, hold;

Drop chin to chest, Lift chin slightly up;

With chin level to floor, glide chin into the throat, making a double chin. Hold then release;

Rotate one direction, then the other, slowly.

SHOULDERS

Roll backwards, squeezing shoulder blades together;

Touch fingertips to shoulder, rotating elbows back;
|Hold arms at right angles, rotate back .

So who is Theodora?

In 1980, Governor Jerry Brown appointed Theodora Wilner to head the California Governor’s Council on Wellness and Physical Fitness. This was the first state-level commission ever established for the exclusive promotion of health and fitness.

Wilner worked as a “Wellness Advisor” for almost 40 years. An Ivy League graduate with a Masters in American Culture, she is also credentialed as a Registered Yoga Teacher and Health Coach. She is the author of Eat, Sleep, Seek, Stride; An Autobiographical Wellness Guide.

More information can be found on her website: https://wilnerweb.com/

Ellen​​​​​​​ ​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Here we see Ellen with a handful of jewelry that she is donating to the new thrift store, Yorktown Thrift, being started by Amber Elliott. The new thrift store will be right around the corner from Elliott’s Natural Foods. Ellen actually has a whole box full of such jewelry. We have begun clearing out 30 years worth of accumulated stuff that we simply don’t use anymore and thought that having a place to put it where other folks may want it is a great idea. To support Amber in her new venture I decided to use Ellen’s old treatment room at the office as a place where folks can drop off clothing items, kitchen stuff that is not electric, wall hangings, memorabilia, and craft supplies they no longer want.