​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE

6/20/2013

0 Comments

Osteoporosis

 
Osteoporosis is a reduction in bone density that affects us as we age and certain medications, including those for cancer and glucocorticoids may increase risk. As the bones become more porous and brittle, compression fractures may result from normal daily activities or falls. It is important when practicing yoga with osteopenia or osteoporosis that certain body mechanics guidelines be followed in order to ensure safety and comfort. 

"To keep proper alignment, avoid the following positions or movements:
  • Having a slumped, head-forward posture
  • Bending forward from the waist
  • Twisting of the spine to a point of strain
  • Twisting the trunk and bending forward when doing activities such as coughing, sneezing, vacuuming or lifting
  • Anything that requires you to reach far. An example is reaching up for an item on a high shelf, which also could cause you to lose your balance and fall."
    http://www.nof.org/articles/549

Below you will find a few yoga postures and a mudra that are helpful for those with osteopenia or osteoporosis. 
Picture
Prithvi Mudra
Touch the tips of the thumb and ring finger together, extend the index, middle, and little fingers; rest back of hands on thighs.
Benefits: Encourages feeling of safety within the body

Picture
Seated Lunge
Draw right knee into chest and hold around shin. Press left foot into floor. Sit up as tall as you can. Hold 5 breaths. Exhale to release and repeat to other side.
Benefits: Stretches muscles around hip.

Picture
Cross-leg Twist
Cross right thigh over left. Inhale and sit up tall. Exhale bring left arm outside of right knee, right arm under chair back. Try to twist navel, ribs and chest allowing head to follow. (Hold 10 breaths each side).
Benefits: Squeezes muscles of torso and detoxifies organs.

Picture
Seated Downward Facing Dog
Press hands into table and push your chair back as you extend arms overhead. Press hips into chair and feet into floor. Relax shoulders away from ears. Engage the belly. Hold 5-10 breaths.
Benefits: Stretches shoulders and spine, encourages deeper breathing.

Picture
Virabhadrasana II (Warrior II)
Stand with feet wide apart. Turn right foot in 30 degrees and left foot out 90 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance


  • More practices for Osteoporosis
0 Comments

6/15/2013

0 Comments

Balance IV

 
We continue our work this week in class on balance by getting in touch with the strength and alignment of our legs.
Picture
Supta Padangusthasana (Reclining Big Toe Pose)
Lie on the back with the knees bent.
Variation I: Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded.
Variation II: Hold the strap in the right hand and place a block on the outside of the right hip. As you exhale, lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side. To release, use the inner thigh to draw the leg up to center.
Variation III: Hold the strap in the left hand and slowly bring the leg across the body as you twist. To release, drop the right hip into the floor and allow the leg to follow. Hold each variation for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

0 Comments

6/10/2013

0 Comments

Balance III

 
Picture
Balance is something that we tend to lose as we age due to problems with our feet, complications from diabetes or cancer treatment, or just due to inactivity. This week we explore how to bring more balance into simple movements but starting to work with articulating and stimulating the feet.


Foot Massage
Start sitting in a chair and crossing one leg over the other knee. Weave the fingers of your opposite hand in between the toes of your foot so that the sole of the foot and palm of the hand are facing each other. 
 1. Spread the fingers apart which in turn spreads the toes apart
 2. Hold the ankle steady and roll the ball of the foot and toes around in a circle both directions 
 3. Roll the ankle around in both directions

Picture
Bhu Mudra
Curl ring and little finger into palm, secure with thumb, extend index and middle fingers into V shape; point fingers toward the ground. 
Benefits: Activates downward flowing energy in body
Practice Tips: Use when constipated or to ground 


Talasana (Palm Tree Pose)
Stand in Tadasana with the arms at the sides. Inhale lift up onto balls of the feet as you raise arms forward and overhead
Exhale release weight back into heels as you release the arms to sides. Repeat 3-5 times.
Therapeutics: Strengthens arches of feet, ankles and calves, improves balance

Picture
Vrksasana (Tree Pose)
Stand with feet hips-width apart. Engage legs and bear weight on right leg only. Draw left foot onto calf or inner thigh (do not press on side of knee). Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. Hold as long as you can balance with comfort, release and change sides.
Therapeutics: Mental focus and balance, leg strength, stretches inner thighs


More home practices for balance:
  • Balance I
  • Balance II
0 Comments

    Index:

    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Posture Specific
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Archives:

    September 2022
    August 2021
    August 2020
    February 2019
    December 2018
    November 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    January 2011
    September 2008
    August 2008
    July 2008
    June 2008
    May 2008
    April 2008
    March 2008
    February 2008
    January 2008
    December 2007
    November 2007
    October 2007
    September 2007
    August 2007
    July 2007
    June 2007
    May 2007
    April 2007
    March 2007
    February 2007
    January 2007
    July 2006
    June 2006
    May 2006
    April 2006
    March 2006
    February 2006
    January 2006


    RSS Feed

    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

Vertical Divider
Chat with Cheryl   |   ​Bio   |   Press
Contact   |   ​Join Mailing List
Vertical Divider
Classes & Workshops   |   Self-Care Courses   |   ​Private Yoga Therapy      Reiki
Vertical Divider
Mentoring   |   Teacher Training
​Yoga for Cancer   |  ​ Yoga Nidra

Yoga Encyclopedia App
​
​Blog   |    ​​Store   |    Malas  


Picture

(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP