tag:blogger.com,1999:blog-65975529472360804272024-02-19T03:17:21.758-08:00Health and Wellness Essays by Cat McMahonMy personal musings as a dynamic foundational movement teacher and anatomy nerd on how to move better and more often to live well.Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.comBlogger52125tag:blogger.com,1999:blog-6597552947236080427.post-24404847507156347942021-11-07T08:29:00.010-08:002021-11-07T08:33:29.825-08:00Hey! I'm back!!!<p> </p><h1 style="text-align: center;"> <u>It's been a little while.</u></h1><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;">I
apologize for my absence on this blog. My research has taken different
turn in the last couple of years, as you might expect in these times.</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;">If
there is one thing that I have learned over the course of that time it
is this: get outside and walk more. Now that was sometimes hard to
accomplish during the heat of summer, especially since tick season keeps
me away from familiar paths. With that said, the weather is now
permitting me to walk more and to enjoy the seasonal changes once more.</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"> I
thank you in advance for your patience as I navigate Bloggers new menu
and figure out what font and size I would like to use for future essays.
While this font is slightly smaller than I would like once published but looks rather large initially in the prepublish stage. One must make do with one has
available. Free without ads means less frills but that is okay with me. </span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"> I
read a Corwin Le Corre, creator of the MovNat exercise system, twitter
post the other day which had a great suggestion. Corwin suggested that
we stand more than we sit on a daily basis. Now he is not suggesting
that we just stand but he is stating that we sit too much.</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;">Like
with any new movement, our tissues appreciate a gradual change over
time. Goals work. Every day stand a little more. It may seem silly but
keep track of these goals and changes.</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"> We will talk more about subtle but profound movement additions you can add to your day. All movements matter.</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"> </span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;">God bless and be well, friends!</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"> </span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span style="font-family: Oxygen;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4GJU5OdanQE6xgU_Z3GjRIuCgIiPqCZ8VinVT0gWpjQUsD2FZJYT5tbdrvED3U8Mink1L7L-GAmSleNd7wP147EZe50MKNVYv6MwlemeHgeRdfMToBHed_pi1N3Yg20YdBchi7YpkCBDI/s765/just+a+few+ways+to+sit+and+stand.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="622" data-original-width="765" height="325" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4GJU5OdanQE6xgU_Z3GjRIuCgIiPqCZ8VinVT0gWpjQUsD2FZJYT5tbdrvED3U8Mink1L7L-GAmSleNd7wP147EZe50MKNVYv6MwlemeHgeRdfMToBHed_pi1N3Yg20YdBchi7YpkCBDI/w400-h325/just+a+few+ways+to+sit+and+stand.jpg" width="400" /></a></span></span></div><span style="font-size: large;"><span style="font-family: Oxygen;"><br /> </span></span><br /><p><br /></p>Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-67626450843092620652019-01-07T06:40:00.000-08:002019-01-15T08:53:16.828-08:00Fund Raiser in Topeka<div dir="ltr" style="text-align: left;" trbidi="on">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-85275558447083136842018-11-16T04:50:00.000-08:002019-04-20T05:12:43.293-07:00What Do I Teach?<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I feel compelled to explain what I teach
currently in my classes and my teaching approach. To do so, let’s start with a
little backstory for some perspective.</span></b></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">In the Beginning of my Yoga Journey</span></u></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I started attending regular yoga classes in
the summer of 1995. My first teacher was knowledgeable in a variety of
disciplines. We were both in our mid-20’s, the teacher and I (I cannot account
for the other students) so the class was at the pace and difficulty I enjoyed.
(And the yoga space was a small, old church converted into her home<span style="mso-spacerun: yes;"> </span>- it was gorgeous.) I left those
Saturday morning yoga classes feeling energized and revitalized. <b>I was hooked.</b></span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Later, I was introduced to a wonderful
Iyengar yoga teacher who took me deeper into the practice. Everything taught
was asana based (yoga postures) with some gentle pranayama (breathing
exercises) introduced at the end of the class (during Savasana – or the ending
relaxation pose).</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">After four years of attending yoga classes
regularly and practicing every day at home or with a friend – I received an
exciting opportunity to teach! What a gift and challenge. Anyone who has
embarked on the path of teaching understands what I am saying. Comprehension of
the material being taught must be at the highest level due to the fact that not
everyone learns the same way or at the same pace. It was and is a challenge I
am eternally grateful for having.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When I first discovered ayurvedic medicine in
2001 (which is a sister science to yoga), a new chapter in my life appeared. I
will say that I did become confused on how to incorporate this important
historical body of work into my regular yoga classes. Not such an easy task, to
be sure.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">My initial approach was to attempt to
distill some of ayurveda’s vast knowledge of the body and its relationship to
the cosmos (essentially everything else) and to then teach that to my students.
I think that was received with mild success. I was hoping that my students
would be able to grasp this new language of the body, enabling the class to
progress. Like with any language, repetition and emersion help considerably. At
that time there weren’t a lot of articles freely available to the general
populace to support what was being taught in class. I am thankful that my
students were so kind to indulge me in those early days.</span></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">To Recap</span></u></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I started practicing yoga in the
summer of 1995. Discovered and loved the discipline of Iyengar yoga in 1997.
Started teaching in August of 1999. Was introduced to ayurvedic medicine in
2001. The first ten years, or so, I attended primarily senior level Iyengar
teachers. After attending my first Judith H. Lasater class, I had found my
primary teacher that I would spend another 10 years studying with when I
attended her annual workshops, but that is for another essay.</span></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">Of Course, Life Happens</span></u></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">This is just a quick
overview of a life lived. Nothing, as you know, is really that simple. Stumble
here..pause there….move on and hopefully grow along the way. It’s an adventure,
for sure.</span></div>
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<i><b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When a problem arises, if the student searches long enough the answer
is revealed.</span></b></i></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">About 4 years ago I started teaching at a new
location. A problem arose when I discovered that my new students weren’t able
to do most of the asanas (yoga postures) or what one might call a “traditional”
yoga class. A new approach needed to be devised to accommodate the needs of my
students.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I was attending a yoga workshop and discussed
with a fellow yoga teacher my dilemma. She suggested the work of the
biomechanist Katy Bowman, which was a perfect answer for what we all needed.
Now I had some excellent exercises and stretches that most anyone can do. Yay!!</span></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">What Do I Teach?</span></u></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I have taken the work of senior level
teachers Judith H. Lasaster and Doug Keller, the biomechanist Katy Bowman, and
the “Roll Model” teacher Jill Miller and have fashioned a class that most
anyone will enjoy.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">My goal is to teach stretches and strengthening exercises that anyone
can do at any time, no special equipment needed. </span></b><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I want everyone to be able to take care of their body every day,
not just once a week when they attend class.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">With only one and half hours of time allotted
to the class, I do make sure to have at least twenty minutes, if not more,
dedicated to several relaxation postures. That I do know. After that, it
depends. Since I taught two workshops recently, one on the feet and the other
on the knee, I do try to incorporate lots of follow up work from those
workshops. Most classes start of with the basic calf stretch, followed by top
of the foot stretch. If we do it every week, its an important stretch.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Short answer: I suppose the real answer would
be, “It’s complicated.”</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I am currently realigning my own body, which
means that the information I am gaining through my own practice will be brought
into the classroom.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Does that help? I hope so.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Like with any new exercise, if you are seeing
a doctor about an ailment or are on any kind of medications, I would highly
recommend that you talk to your doctor first before attending one of my classes. While
I do a lot of research and study the body’s functions, I am not a doctor. Seek
their advice.</span></div>
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<span style="font-size: large;"><b><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Questions?<span style="mso-spacerun: yes;"> </span>yoginiofoz@gmail.com</span></b></span></div>
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<span style="font-size: large;"><i><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Thanks for stopping by and I hope to see you
on the mat!</span></i></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-41321560069447999192018-10-30T08:01:00.000-07:002018-11-01T04:59:16.832-07:00How You Move Matters<div dir="ltr" style="text-align: left;" trbidi="on">
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<i style="mso-bidi-font-style: normal;"> Your
belief system, especially in your ability to <br />
physically do something, is learned from your personal experiences as well as
the good and bad experiences<br />
<span style="mso-spacerun: yes;"> </span>of those you model (parents, peer
groups, etc.).<br />
~ Katy Bowman</i></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Yoga
and Movement</i></b></div>
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I
have been a yoga teacher for 19 years, and yoga practitioner for 23 years.<span style="mso-spacerun: yes;"> </span>The first 7 years of teaching was
mostly at a yoga studio where students would attend an 8-week set of classes
(AKA session). I would start out with 25 students in a beginner class and by
the end of the session only 7 core students would remain. Point being that lots
of people like to try yoga, which is perfectly fine and normal, but usually a
core group of people would continue on seeing the benefits to movement
exercises.</div>
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<br /></div>
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Fast
forward to today. My second (and the best ever) husband and I live a little
over an hour from a small college town where I raised my children. College towns have a lot of older folks who want to stay healthy
plus an influx of new students every August who want to learn. It was a great
place for me to raise my children and it had the added bonus of lots of people who wanted to
attend and learn about yoga.</div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0in; mso-add-space: auto;">
I
currently teach at two locations: one weekly class is at a library and two
weekly classes are at a health center for Native American tribal members. While
I have a smaller pool of people to attract to my classes, I feel a direct and
profound connection to my community - which is very satisfying. </div>
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<br /></div>
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When
I first started teaching (out here in the “boonies”) I was perplexed at
everyone’s inability to move well in their bodies. Getting up and down off the floor seemed near to
impossible, plus any “traditional” yoga postures seemed like I was inflicting
torture onto my students. I had a dilemma on my hands, for sure.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Sometimes
a Question Must First Be Asked</i></b></div>
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I
was at a yoga workshop about 4 years ago, when I discussed my problem with a friend and fellow
yoga teacher. She kindly referred me to Katy Bowman’s work, and the rest is
history. </div>
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<br /></div>
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Not
only has Katy given me a different and refreshing approach to the body but also
safe exercises and instructions that are great for all ages and body types. For
instance, I am hyper-mobile (or really my connective tissues are more mobile
than “normal” people’s tissues ~ and thankfully this is in just a few joints,
not all) which can be problematic in yoga.</div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0in; mso-add-space: auto;">
While
one of my seasoned yoga teachers helped me deal with this hyper-mobility
problem, I wished that it had been addressed sooner. I have a “nice” hamstring
tear because I was over-riding my body’s ability to put the natural breaks on
to protect my ligaments and tendons. Lesson learned now…..and to be discussed
in a later essay.</div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">When
One Door Closes, Another Opens</i></b></div>
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I
understand the need for a “quick fix.” What’s the answer so I can get on with
life? Yeah, it isn’t that easy, or is it?</div>
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<br /></div>
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I
do teach 3 classes per week on healthy movement exercises with a few yoga
postures that I think are now achievable for my students. What I can say to
you, dear reader, that walking is the ingredient that we desperately need to
add to our movement diets. And if you think you “walk enough already,” you
probably don’t.</div>
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<br /></div>
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For
anyone to get out of the sedentary category, a person must walk OVER 5 miles A
DAY. Just let that statistic settle into the old noggin. And don’t get me
wrong, I am still working on getting more miles each and every day. Not even
close at this point but I am moving in the direction of more miles. One step at
a time, my friends. One step at a time.</div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">The
Key to a Healthier Lifestyle May Be Obtained by All</i></b></div>
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If
yoga isn’t for you, never fear, healthy movements are for all. Here’s some
suggestions that can get you started:</div>
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<br /></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Sit on the floor. Really. Not only will sitting
on the floor open up your hips into different body configurations but the
movement up and down will challenge most AND it will get easier with time. </div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Park your car at the farthest end of the parking
lot so you will be forced to walk more. Take that car back to the inside of the
store instead of placing it conveniently (read: less movement) in a cart rack
in the parking lot.</div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Get a walking buddy. Walk with a friend daily
which will help you both in a variety of ways. Share the fun!!</div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Every hour that you sit in a chair (like at
work) get up and move around for several minutes. If you can, go to a window
and look at the farthest point at the horizon for several minutes. Your eye
muscles need a workout, as well. Those computer screens can be hard on the
eyes.</div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Link
Below</i></b></div>
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I
hope you found this info helpful and informative. The link below will take you
to Katy’s website. She is an inspiration to us all to not only move more but to
also move well.</div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0in; mso-add-space: auto;">
<a href="https://www.nutritiousmovement.com/blog/" target="_blank">https://www.nutritiousmovement.com/blog/ </a></div>
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Take care. Be well. Move well.</div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0in; mso-add-space: auto;">
~ Cat</div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-20551291558424430022018-09-25T09:51:00.000-07:002018-09-25T09:52:19.028-07:00Diversity of Movement Matters <div dir="ltr" style="text-align: left;" trbidi="on">
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">You can develop good judgment as you do the muscles of your body, by judicious, daily exercise.</span></span></i></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">~ Grantland Rice</span></span></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>Any Journey Starts with that First Step </b></span></span><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> </span></span></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Three
years I embarked on a journey of self-discovery when a friend of mine
and fellow yogini suggested I read Katy Bowman's work. I was having
difficulty with my ageing students inability to do the simplest asana
(yoga postures). They were stiff and having a hard time getting up and
down off the floor. Of course, I didn't want to hurt them, so I felt
very limited and received the best suggestion for my situation.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Katy
Bowman is a biomechanist. She is a well studied/researched individual
who found herself injured and in pain (in her 20's) following the
"correct" exercises to stay fit. While attending graduate school, she
would run for an hour in the morning, then teach several aerobics
classes afterwards. Back pain and other injuries should not have been an
issue for her and her athletically minded school friends - but it was.
Katy was driven to find out why.</span></span></div>
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">My People </span></span></b><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> </span></span></i></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I
find joy and inspiration from someone who has a burning question who
then spends decades discovering the potential cause of the problem. Katy
now teaches and writes about "nutritious movements.</span></span><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">" </span></span></i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Since
our culture has a tendency to sit for most of our waking hours - maybe
fitting in an hour or two of exercise - we now have diseases due to very
little time moving but also due to a loss of diversity of movements.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>Diversity is Key to a Healthy Lifestyle</b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">If
you, like most people, sit in a chair for decades - your body will
adapt, save energy, and mold into that shape. Period. All your tissues
not used will atrophy. Muscles that help pump fluids through the body by
you using them will no longer be strong and supple but tight and weak.
Your heart will be forced to work harder. When you stand up from a
seated position, your body will still have the residue of the previous
posture. The head may be forward slightly, especially if you collapse
your chest when you are at the computer. How you sit in a chair is going
to reflect what your body looks like when you are standing.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuowjwlkxVsbNpX0YKvox3A3y_g3mf6y0A3jCdxAcO06hV0eWok4_U2E5Agp2XDGzxlBnEWw4CA7BXj6nmCwgR0BJPgFRULz0SYE6b-GXkeQdIOp59Oun_eRQS_IMbc6Wl1erSdCFRo-zO/s1600/bad+posture+xray.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="351" data-original-width="545" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuowjwlkxVsbNpX0YKvox3A3y_g3mf6y0A3jCdxAcO06hV0eWok4_U2E5Agp2XDGzxlBnEWw4CA7BXj6nmCwgR0BJPgFRULz0SYE6b-GXkeQdIOp59Oun_eRQS_IMbc6Wl1erSdCFRo-zO/s400/bad+posture+xray.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><br /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Do
you tuck your tailbone when you sit? The you are flattening your lower
back causing compression on the vertebral discs which may cause you pain
now or in the near future. You are also sitting on your lower pelvic
organs - which could cause a prolapse over time due to the constant
compression without a change in your body's geometry (posture in
relation to gravity). </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><br /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Remember: It's not so much the position you are in but the duration that counts, especially decades of sitting.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><br /></span></span></div>
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<br /></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>There is Hope!</b></span></span></div>
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<br /></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Now
please don't think that there isn't a solution to this dilemma. Maybe
you have heard about standing desk stations - well great. But don't
think that standing for 8+ hours at your work will immediately protect
you from seated ailments. </span></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Again, we need to think about what we do the bulk of our day that counts. <i>Standing or sitting for 10+ hours in about the same body configuration is the problem.</i></span></span></div>
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<br /></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">We have lost our <u>diversity</u>
of movement and removed walking almost completely from the equation.
Somehow we need to add those nutritious movement ingredients to our
life's recipe for a healthier lifestyle approach.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HErVYQS4XaQhl6uea_Qp9Jyn0ppzL-vN4ygMzdn2WNQ2zG1W5Qp1UV2uxkCjSsPttUUPgm9wHmLQKvLErrWM-mi2N-RCsEm-fE6-2NJIr4NfMUkBd9Swier8PA8FJFzR_VKltPKI1kTb/s1600/barefoot+running.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="518" data-original-width="394" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HErVYQS4XaQhl6uea_Qp9Jyn0ppzL-vN4ygMzdn2WNQ2zG1W5Qp1UV2uxkCjSsPttUUPgm9wHmLQKvLErrWM-mi2N-RCsEm-fE6-2NJIr4NfMUkBd9Swier8PA8FJFzR_VKltPKI1kTb/s400/barefoot+running.jpg" width="303" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> <i> </i><b> </b></span></span></div>
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<br /></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>What Next?</b></span></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">What body positions are you in during a 24 hour period? Write it down over a 7 day time period. </span></span></div>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">How
many hours are you in a seated position in a chair, not omitting being
seated while driving/passengering in a car (or other modes of transport
like biking)? </span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Do you ever choose to sit on the floor? </span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">How much time do you spend walking daily? </span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Any uphill/downhill miles? </span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Are there any stairs that you choose to take instead of the elevator?</span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Are there opportunities for varied terrains other than the flat surfaces in homes and on concrete pavements?</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> </span></span></li>
</ul>
<div>
<div>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Do you ever walk barefoot?</span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">What are your activities during the weekends?</span></span></li>
</ul>
<div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> <b> </b></span></span><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Check
in with yourself and the activities that you choose and why. Do you
seem to choose activities where there is a lot of car driving (sitting)
and then sitting to watch a concert or movie? </span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It's
nice to take an assessment of the habits we have formed over the years
without questioning why we don't vary very often. Now might be a great
time to make some slight changes that will have profound effects when
practiced daily. </span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Just
walking every day can improve digestion, increase range-of-motion, move
all the fluids to and from the organs the way we were designed to
function which in turn improves our overall body's health. It's a
win-win!!</span></span><br />
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVNIQcvBjnzNiVJZOluBRsJToebiIKcWCQ8aSzKD3MAvoD3hVhlP8QE8PUjl940NwdIOQxmXYMhSH6uvQ9l5hnfq5VPTCpyhQLDT32OfSg4LkRLwCCUHw-paV4t5dzJmZjw01du3nfDTOE/s1600/calf+muscle+pumping+action.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="361" data-original-width="645" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVNIQcvBjnzNiVJZOluBRsJToebiIKcWCQ8aSzKD3MAvoD3hVhlP8QE8PUjl940NwdIOQxmXYMhSH6uvQ9l5hnfq5VPTCpyhQLDT32OfSg4LkRLwCCUHw-paV4t5dzJmZjw01du3nfDTOE/s400/calf+muscle+pumping+action.jpg" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>One Step at a Time</b></span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you spend the bulk of your waking hours in a chair, it might be time to change your habits.</span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Try this: </b></span></span></div>
<div style="text-align: left;">
<ul>
<li><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Every 50 minutes you are at a desk, stand up for 10 minutes to round out the hour.</b></span></span><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b> </b></span></span></li>
</ul>
<ul>
<li><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>If you can, walk around. Move your limbs. </b></span></span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>If
there is a window available then look out at the farthest point and
keep the gaze for 2 minutes. Now you have exercised your eye muscles,
which have adapted to your computer screen and the walls (short
distances vs. long distances) in your workspace. </b></span></span></li>
</ul>
</div>
<div style="text-align: left;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Great
job! Keep that up for a month and see how you feel. It will take your
tissues time to adapt to your new demands but you should feel better,
more alert, and able to adapt more to changes in your posture.</i></span></span></div>
<div style="text-align: center;">
<br />
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Can
you fit walking into your normal routine? Is the grocery store close?
Bring your family members or friends along for the outing. Maybe you
will need to make several trips per week due to the loads (the weight of
the groceries) being added to body - but you needed groceries and the
walk, so why not combine the two? You get stronger in the process and
potentially gain some wonderful memories while hanging out with family
and friends.</span></span></div>
<div style="text-align: center;">
<br />
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Tissues Need time to Adapt</b></span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I
always appreciate the enthusiastic student who wants results sooner
than later. I get it. Like with any change, everything takes time. The
tissues in the body need time to adjust to the new movements. They will
adapt faster if you do short intervals multiple times a day. No one
jumps off a well worn couch and immediately runs a marathon.</span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Go
for short walks. Increase the duration over time. Sit on the floor
daily. Find ways to move more and sit less.Your healthy lifestyle is
achievable by just using your body more.</span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This
approach seems so simple. And if it weren't for my friend's suggestion
to read about this "nutritious movements" concept put forth by Katy
Bowman, I might still be a little perplexed about how to teach my
students yoga. Now my classes are less about yoga postures and more
about how to live better by moving more. I've seen the positive results
in my own body as well as my students. </span></span></div>
<div style="text-align: center;">
<br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Sometimes
the most profound, life changing events start with a question. Never be
afraid to ask, and be patient. The answers are there for those that
seek the truth.</span></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> <b> </b><i> </i><b> </b> </span></span></div>
<div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-50075263054184104052018-09-18T08:35:00.000-07:002018-09-18T08:35:05.036-07:00While looking through my notes I found this gem.....<div dir="ltr" style="text-align: left;" trbidi="on">
<div data-contents="true">
<span data-offset-key="e025g-0-0"><span data-text="true"></span></span><div class="" data-block="true" data-editor="7jun0" data-offset-key="e025g-0-0">
<div class="_1mf _1mj" data-offset-key="e025g-0-0">
<span data-offset-key="e025g-0-0"><span data-text="true"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkNcCVF9JyVHZd4wzg_INhPXU8cD7IEGs87Dw_ySUSsk7thbF5qxZjl0KZzQZg9HEcgciw0SJ0OGLV2j57yB9W1vmLM8hOQS66IHeG7CfYIRSnEL9UcZUYth1_IDvZiUEr38HtTPEHY0/s1600/hyperextended+knee.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="382" data-original-width="395" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCkNcCVF9JyVHZd4wzg_INhPXU8cD7IEGs87Dw_ySUSsk7thbF5qxZjl0KZzQZg9HEcgciw0SJ0OGLV2j57yB9W1vmLM8hOQS66IHeG7CfYIRSnEL9UcZUYth1_IDvZiUEr38HtTPEHY0/s400/hyperextended+knee.tiff" width="400" /> </a></div>
</span></span><div class="" data-block="true" data-editor="7jun0" data-offset-key="1ckag-0-0" style="text-align: center;">
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true"> </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true"> </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">"Hypermobile
people are attracted to classes </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">that have a lot of stretching and
flexibility like yoga </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">because is it easy for them. The problem is </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">when
entering into stretches those hypermobile </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">students actually rearrange
their bones to </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">bypass the stretch. People with hypermobile </span></span></span></span></div>
<div class="_1mf _1mj" data-offset-key="1ckag-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="1ckag-0-0"><span data-text="true">joints
actually have very (very, very!) tight muscles!"</span></span></span></span></div>
</div>
<div class="" data-block="true" data-editor="7jun0" data-offset-key="ac16p-0-0" style="text-align: center;">
<div class="_1mf _1mj" data-offset-key="ac16p-0-0">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="ac16p-0-0"><br data-text="true" /></span></span></span></div>
</div>
<div style="text-align: center;">
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true">~ Katy Bowman, biomechanist</span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true">I am really excited about Saturday's foot health class.</span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true">Email me if you have any questions.</span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true">yoginiofoz@gmail.com</span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"> </span></span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span data-offset-key="e025g-0-0"><span data-text="true"></span></span></span></span><div class="_1mf _1mj" data-offset-key="e025g-0-0" style="text-align: left;">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-2225903298413211742018-09-14T07:29:00.002-07:002018-09-14T07:29:56.477-07:00A Class You Won't Want to Miss!!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWCSEkx0PuZ33XRyQGhXhSCDgwwcCTTCCAoKP94YPO6gjsJjmqYMUwN_ToAltGiGyjJwZvO-8Ygln8s8ccIhVjKfmfMvTMn-UU77i0zMZ_9cDapDU4LVd1w41zwy9l4pIcJQpqRa_iQM/s1600/coming+soon+poster+2018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWCSEkx0PuZ33XRyQGhXhSCDgwwcCTTCCAoKP94YPO6gjsJjmqYMUwN_ToAltGiGyjJwZvO-8Ygln8s8ccIhVjKfmfMvTMn-UU77i0zMZ_9cDapDU4LVd1w41zwy9l4pIcJQpqRa_iQM/s640/coming+soon+poster+2018.jpg" width="492" /></a></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-81668336688998149892018-08-19T13:27:00.000-07:002018-08-19T13:27:40.405-07:00Food for Thought<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXog0_KBHqvu7pRX2OE9Va034-5vY7pYekD1vtNI05Pu-BpKz9w8DfyGZNYgyVP0u_a5cxUenZ5d0x4i2xhipUdSwOSvESfyeQK_FDOs6jZ48_2RqSBvE5EL7vj07YNyenIoAq43DNmz4/s1600/arch+type+foot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="365" data-original-width="357" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXog0_KBHqvu7pRX2OE9Va034-5vY7pYekD1vtNI05Pu-BpKz9w8DfyGZNYgyVP0u_a5cxUenZ5d0x4i2xhipUdSwOSvESfyeQK_FDOs6jZ48_2RqSBvE5EL7vj07YNyenIoAq43DNmz4/s400/arch+type+foot.jpg" width="390" /></a></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Deane Juhan in <u>Job's Body</u>, a must read for any bodywork practitioner, notes "bones can only go where muscles pull them, and muscles can only respond to conditions which prevail in the nervous system."</span></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-58388709772678134432018-08-19T09:31:00.003-07:002018-08-19T09:33:11.075-07:00Diversity matters<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqhhO9hx5d5sNgI-M7ZneheLRaZKIPiZOWG9jTK5kruQNOU-2ShZUNzz0159Z_qdbLNjFudb44ssXu8bkfBn_mVXFQS2D49lM0qAqSX8mJzU2BoET-iQ0k_C3aE3aD8v3g-0Cf7V6NLA/s1600/from+a+K.Bowman+email.tiff" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="455" data-original-width="604" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqhhO9hx5d5sNgI-M7ZneheLRaZKIPiZOWG9jTK5kruQNOU-2ShZUNzz0159Z_qdbLNjFudb44ssXu8bkfBn_mVXFQS2D49lM0qAqSX8mJzU2BoET-iQ0k_C3aE3aD8v3g-0Cf7V6NLA/s400/from+a+K.Bowman+email.tiff" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">What I find increasingly important over the years of</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">research and experiential anatomy is that diversity</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">of movement dictates more than we realize.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Notice your posture. How do you present yourself to </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">a friend as opposed to a stranger? Do you always have </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">your arms crossed in front of you? Do you notice or even</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">care that your posture represents how you feel about</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">yourself and the world?</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">What are you doing right now? Notice your breathing. Is</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">your breathing something that you are ever aware of during</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">the course of your busy day? Does it change with activities</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">or even the weather?</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">How often do you sit? You would be surprised to find out that</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">even if you are a daily walker, runner, exercise enthusiast....you still spend a large majority of your waking</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">hours in one seated position in a chair.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">How do you change these habits? Acknowledge them. Notice</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">what you do daily and then alter your position to the floor or standing more. And, if you live in the area, attend one or both of my healthy movement classes coming up this September and October.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">If you have any questions, please email me: </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">yoginiofoz@gmail.com</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3r1OyPIVQa0fPKGje6ysDRx4AVN2M_Sn6m09e55mNRHNXmL3Etkh2bKh55FlTIXmdtrHeZJcz9rSOkGaipjAZLuzve7MfzIJU1IHuLkNnlyLEaIPURRq08jm-PnwD5-IUmYLYxScLyOI/s1600/4th+attempt+silver+lake+library+poster+2018.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3r1OyPIVQa0fPKGje6ysDRx4AVN2M_Sn6m09e55mNRHNXmL3Etkh2bKh55FlTIXmdtrHeZJcz9rSOkGaipjAZLuzve7MfzIJU1IHuLkNnlyLEaIPURRq08jm-PnwD5-IUmYLYxScLyOI/s640/4th+attempt+silver+lake+library+poster+2018.jpg" width="492" /></a></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-50416663353401879602017-11-01T10:14:00.000-07:002019-05-21T11:33:43.124-07:00Effective shoulder stretching happens with proper body alignment<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXBiaxX5velrAzh6snwTZmBvoscRgeqMvtYHkE2PmY1cm1S3mOamTI-8sWlMTlshcygdmTcdX0CtFcMhWCzXoWA_ZWPXrLRCKVMnV1aw8DmW-QvC6gqxsGZz8_avAq3ENERiS6TaZ8Nc/s1600/basic+shoulder+movements.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="596" data-original-width="1275" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXBiaxX5velrAzh6snwTZmBvoscRgeqMvtYHkE2PmY1cm1S3mOamTI-8sWlMTlshcygdmTcdX0CtFcMhWCzXoWA_ZWPXrLRCKVMnV1aw8DmW-QvC6gqxsGZz8_avAq3ENERiS6TaZ8Nc/s400/basic+shoulder+movements.jpg" width="400" /></a></div>
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<i><span style="font-size: large;"> Don't confuse the familiar with the healthy. </span></i></div>
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<span style="font-size: large;"><i>~ Judith H. Lasater</i></span></div>
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<span style="font-size: large;">Alignment really is the key to unlocking tension patterns in the body. As most humans are aware, we carry a lot of tension in our neck and shoulders. </span></div>
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<span style="font-size: large;">What I would like to discuss today is that while stretching tight muscles is great, you might not be reaching certain muscle groups effectively due to your posture. </span></div>
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<span style="font-size: large;">Misalignment patterns can have a cascading effect that may result in not only tight muscles but compression of the vertebral discs in your spine.</span></div>
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<span style="font-size: large;">Let's look at the biomechanist, Katy Bowman, and her two photos below. </span></div>
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<img border="0" data-original-height="676" data-original-width="454" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB_J3JcTgDk1H1ECnQX5RzihvUDWUA7g3CNUGxPwCnYhOILH-7A7nYl2PyEagrxswjSBaqL2_Kp0S2kLgvBYZ4gETELeGnribStvLZCb_o3bl3Aq0LURWCs3QfUPWx1DzXhJdBMBL0EdA/s320/katy+bowman+rib+thrusting+mirror+image.jpg" width="214" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg75nnXBv2jl2JwXaW2WzTsNgDsniN_vkSZhTILcgDXaIy5Udu5BRp0uqRGn0q-kvA1AHs5NUlpa_CrwMpYMAOj5V3AVvZkWVOCka3v0wwj_U4OvZ1OjHafb6OjHMtKhFQAzHycclRuKJI/s1600/katy+bowman+shoulders.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="671" data-original-width="455" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg75nnXBv2jl2JwXaW2WzTsNgDsniN_vkSZhTILcgDXaIy5Udu5BRp0uqRGn0q-kvA1AHs5NUlpa_CrwMpYMAOj5V3AVvZkWVOCka3v0wwj_U4OvZ1OjHafb6OjHMtKhFQAzHycclRuKJI/s320/katy+bowman+shoulders.jpg" width="216" /></a></div>
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<span style="font-size: large;">My hope is that you can tell the difference between the left picture and the right. When the arms are raised either straight or in this bent elbow position, it becomes very obvious that the anterior ribs are thrusting forwards. While this movement is very normal, it isn't healthy if we are in a rib thrusting position for most of the day.</span></div>
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<span style="font-size: large;">This rib thrusting over time can be problematic due to the shearing force that is applied to the anterior spinal discs (which are fluid filled sacs between the bones of the spine). </span></div>
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<span style="font-size: large;">If you default to this postural position, this constant compression can become chronic as the muscles adapt to your postural habits and the discs may burst or a nerve may start to pinch. Pain doesn't always result immediately but over time issues will become more dramatic and less likely to change with just proper alignment cues. </span></div>
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<span style="font-size: large;">The reality is that if it took you decades of bad posture to get into this predicament, it will take some time to get you back into a healthier position. Nothing worthwhile is ever easy, but I do believe that change will come with persistence over time. The first step is knowing what a neutral, healthy spine looks like. </span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAGiF0xqYKibfmakEZIHP7POxlEar7BCODrtFyua7HhdYXRqyy0FC-BoGaAj1hHFhevMMLBZBRXOsP1gkCFU69ihcBsdLwdiUb52ojykOdb-7j67mCtXNJJXTgVw36YprP-nzWroXRcbw/s1600/rib+thrusting+again.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="570" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAGiF0xqYKibfmakEZIHP7POxlEar7BCODrtFyua7HhdYXRqyy0FC-BoGaAj1hHFhevMMLBZBRXOsP1gkCFU69ihcBsdLwdiUb52ojykOdb-7j67mCtXNJJXTgVw36YprP-nzWroXRcbw/s320/rib+thrusting+again.jpg" width="314" /></a></div>
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<span style="font-size: large;">Rib thrusting not only affects the bones but the soft tissues as well. Muscles, organs, nerves, arteries, and veins; it's all connected. Chronic misalignment in one area isn't isolated but systemic.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZdSDKR8RJtBIMOvmSZGQ34pTV6gswoEybIBrEmUyBfHPRGVwK_2ZjCGz1nV-mVNGgKT4nZGpK7h1WbFw0nrDaY9iWjQMqhHIc0E69wogstBC50PvFm4P0A-ZK2T9TjmhEGhhsnK3CG3g/s1600/rib+thrusting.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="611" data-original-width="551" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZdSDKR8RJtBIMOvmSZGQ34pTV6gswoEybIBrEmUyBfHPRGVwK_2ZjCGz1nV-mVNGgKT4nZGpK7h1WbFw0nrDaY9iWjQMqhHIc0E69wogstBC50PvFm4P0A-ZK2T9TjmhEGhhsnK3CG3g/s320/rib+thrusting.tiff" width="288" /></a></div>
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<span style="font-size: large;">For the first few years, I was just taking the ribs back and lengthening the spine from the heels all the way to the crown of the head. That works as a first step in the process of observation and integration.</span></div>
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<span style="font-size: large;">Now I not only think about the anterior, front body but have a new focus. Taking the posterior ribcage (approximately where the kidneys are located) back and up, again lengthening the spine from heels to crown of the head.</span></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/GnIVJalvDWs/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/GnIVJalvDWs?feature=player_embedded" width="320"></iframe></div>
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<span style="font-size: large;">In the video above you will be introduced to an excellent exercise to discover how tight your shoulders REALLY are and to then how to work on isolating the shoulder movement while keeping great alignment.</span></div>
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<span style="font-size: large;"><span style="font-size: large;">Just
remember your tissues need time to repair. Short intervals several times
a day will help with the repair and strengthening process.</span> </span></div>
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<span style="font-size: large;">I hope this essay helps move you in the direction towards better range-of-motion in your shoulders. I will be spending the next several months introducing concepts relating to the shoulders and building on those ideas with each essay. My want is that you will leave with a better understanding over time. I do well with repetition, approaching the topic from a variety of angles to uncover little gems along the way. </span></div>
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<span style="font-size: large;">Have fun and I will be back soon with more shoulder health tips.</span></div>
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<span style="font-size: large;">Namaste`</span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-92089346041273613492017-10-28T18:46:00.001-07:002017-10-28T19:09:54.434-07:00Recap of the Shoulder Health Exercises Class<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN6L3_1lI6ktrGYRRf82zl9J3L4QhdeSZWjnio5vtr29nvUbRwwfVdFqYyLW8X6sQaXL6u1xMP0hf8Qhp9K2a8pi2W_IH4QwYF0v8D0cW6a_38JTMw3CuhJ7qy0iLNyrGbwC6PZ4-Rd6k/s1600/excellent+shoulder+pic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="522" data-original-width="752" height="444" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN6L3_1lI6ktrGYRRf82zl9J3L4QhdeSZWjnio5vtr29nvUbRwwfVdFqYyLW8X6sQaXL6u1xMP0hf8Qhp9K2a8pi2W_IH4QwYF0v8D0cW6a_38JTMw3CuhJ7qy0iLNyrGbwC6PZ4-Rd6k/s640/excellent+shoulder+pic.jpg" width="640" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">Just a brief blog entry. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">I wanted to share a few of the slides that I displayed during the PowerPoint because I think they are important.</span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">More mobility = less stability</span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">There is a lot of space in the shoulder joint and the only way that the upper arm bone (the humerus) is attached to the body is by soft tissue (muscles, tendons, and ligaments).</span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-size: large;">Let's compare the hip joint to the shoulder joint.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSlXNNx_WSrYZiCnVrdJA56xcH7p8P2ZO6FIGgMA_YKc6owZdeVV9KOTHeGYe41GSEhmyAT9x_EjIyHjSOGa_2kaGb8onNXRPmtZ9dhwrIY0ecxAD82AqcAfBBwl0HDxdzC_ZwFovaJ88/s1600/hip+socket+comparison+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="521" data-original-width="561" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSlXNNx_WSrYZiCnVrdJA56xcH7p8P2ZO6FIGgMA_YKc6owZdeVV9KOTHeGYe41GSEhmyAT9x_EjIyHjSOGa_2kaGb8onNXRPmtZ9dhwrIY0ecxAD82AqcAfBBwl0HDxdzC_ZwFovaJ88/s400/hip+socket+comparison+.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdxnt_vWphtf5mCYWIbe-J3zNFaGd0RKHfuqEjbzfVkei2mLE8wK9kmVr3UYfENYEae5Zmxju9LPdlvz3Hwu_xFQvY6sUMLMq6kySuer_o7sqoW0R8XVJu8RAnzmpoy_BX1L-VKdSHaU/s1600/shoulder+joint+x-rau.tiff" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="535" data-original-width="400" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdxnt_vWphtf5mCYWIbe-J3zNFaGd0RKHfuqEjbzfVkei2mLE8wK9kmVr3UYfENYEae5Zmxju9LPdlvz3Hwu_xFQvY6sUMLMq6kySuer_o7sqoW0R8XVJu8RAnzmpoy_BX1L-VKdSHaU/s640/shoulder+joint+x-rau.tiff" width="476" /></a></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">As you can see with the x-rays, the hip joint is a </span></span></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">very stable joint. The acetabulum (in Greek means vinegar cup) sits on top of the femoral head. I have even heard that when the thigh bone is removed from the hip socket it makes a "pop" sound because of the suction. Our body wants the femur to stay in the socket.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">When you look at the next x-ray of the shoulder socket, what you may notice first is the largeness of the ball of the humerus (upper arm bone). The cup that that "ball" sits in (the glenoid fossa) is very small and shallow. My teacher describes it as looking like a snow man. Smaller at the top and larger at the bottom.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-3qlsiFiKRTHj_sg5-X6pVIimimOZgn_yybQus7I6KyG7_wfKTWZHcjHTb3vWv5jV5rTIUn4nwojM0-IwuX0yAVNmI4Ym6I4EYzTIvzshUZ32zN1PnpcwOKGuGl2mBVvelgJA9Rr0y0s/s1600/shoulder+3+sides+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="286" data-original-width="499" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-3qlsiFiKRTHj_sg5-X6pVIimimOZgn_yybQus7I6KyG7_wfKTWZHcjHTb3vWv5jV5rTIUn4nwojM0-IwuX0yAVNmI4Ym6I4EYzTIvzshUZ32zN1PnpcwOKGuGl2mBVvelgJA9Rr0y0s/s1600/shoulder+3+sides+.jpg" /></a></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;"> What you can see from the center scapula in the picture above is the glenoid cavity (aka glenoid fossa) and how it is shallow and sort of shaped like a snow man. :-)</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYpN4fwcCKSMbTWKN8_JjbidbwPBgpkzJF-o2w7XbK-rVYP6Hf3bSsyGgOWdopMCmSMjBPYUcnblsa4VRczhwckgTYsIol9I_OC_jlWuN_oQchPtJahdD6MUa2Xd3lsALcbj0PPPnQUA/s1600/large+picture+of+glenohumeral+joint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="672" data-original-width="867" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYpN4fwcCKSMbTWKN8_JjbidbwPBgpkzJF-o2w7XbK-rVYP6Hf3bSsyGgOWdopMCmSMjBPYUcnblsa4VRczhwckgTYsIol9I_OC_jlWuN_oQchPtJahdD6MUa2Xd3lsALcbj0PPPnQUA/s400/large+picture+of+glenohumeral+joint.jpg" width="400" /></a></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">Knowing what your shoulder joint looks like and how to move it in a healthy way is key to keeping this important joint happy. </span></span></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/rpzBGlOEW4E/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/rpzBGlOEW4E?feature=player_embedded" width="320"></iframe></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">Those that attended the workshop will remember</span></span><br />
<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">this video. I really appreciate having all these tools to help me learn what my shoulders are doing while I move my arm bone.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvl47qhbNqttA6kY-q5CAr_eGNhK-0ZMRSol72ZtjkP8ZYCgPM1iso8zdcSSgYUdSFe_NyWmvaYJ3vgk1r6yDMzQ4-9eJcbgH9H_oM8NdUOuqFCC4Md044c-2E2rY4fzxg-Z8sahfAS_8/s1600/bad+posture+xray.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="351" data-original-width="545" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvl47qhbNqttA6kY-q5CAr_eGNhK-0ZMRSol72ZtjkP8ZYCgPM1iso8zdcSSgYUdSFe_NyWmvaYJ3vgk1r6yDMzQ4-9eJcbgH9H_oM8NdUOuqFCC4Md044c-2E2rY4fzxg-Z8sahfAS_8/s400/bad+posture+xray.jpg" width="400" /></a></div>
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">You can probably deduce from the x-ray above, our posture matters. My plan over the next several months is to expand on the original workshop topic of the shoulder joint in this blog and in my weekly Yoga classes. I have learned so much in the last year and a half, and there is so much more to discuss and learn that was not addressed fully in the workshop.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">So with that said, I do hope you can attend class at either the PBPN Health Center or the Rossville Community Library very soon!</span></span><br />
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">Questions: yoginiofoz@gmail.com</span></span><br />
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<span style="font-size: large;"><span style="font-family: "verdana" , sans-serif;">Take care and see you on the mat!!</span></span><br />
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-15623748567185169392017-09-07T09:29:00.000-07:002017-09-07T09:29:20.646-07:00Shoulder health class and exercises at the Silver Lake library<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhWEo-xVkqaKAfvH8B-PlyrKDj2REIk0mbjrwnu3yjXOKCoSCAh5VGwitiKT3iSdKQGcC-nClXzIuuc_NUEdHF5zzc_zWND54715Hyd7eOYCQs0qO9dIqrfvyUk9j4HEKNtunGKlP6-c/s1600/Silver+Lake+shoulder+health+poster+2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhWEo-xVkqaKAfvH8B-PlyrKDj2REIk0mbjrwnu3yjXOKCoSCAh5VGwitiKT3iSdKQGcC-nClXzIuuc_NUEdHF5zzc_zWND54715Hyd7eOYCQs0qO9dIqrfvyUk9j4HEKNtunGKlP6-c/s640/Silver+Lake+shoulder+health+poster+2017.jpg" width="494" /></a></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-18972375974120985302017-09-07T09:07:00.002-07:002017-09-07T09:10:57.783-07:00Shoulder health, nutritious movement, and why we all should move MORE!!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;">You have heard of the phrase, "Use it or lose it," right? What I
want to focus on today is shoulder health and get you to think a little
more about how little we move our shoulders. This will be the first in a
series of posts on this topic.</span><br />
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<u>Inquiry</u>: In relation to your trunk, where do you hold your hands and arms the most?<br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsaHjpDrOUiZOBbBgjpFbowDYQSgIVeAupaCdRGWrwuFL8h-aYfg2CyjlQ8pTz8leJ4NSSeEpRsmgkY9DxXEOekU-DuCIV19d79SP5ol8megga0QkA6ht4O2-eLZ8p87YUBE7p1CGD02o/s1600/basic+shoulder+movements.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="596" data-original-width="1275" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsaHjpDrOUiZOBbBgjpFbowDYQSgIVeAupaCdRGWrwuFL8h-aYfg2CyjlQ8pTz8leJ4NSSeEpRsmgkY9DxXEOekU-DuCIV19d79SP5ol8megga0QkA6ht4O2-eLZ8p87YUBE7p1CGD02o/s400/basic+shoulder+movements.jpg" width="400" /></a></span></div>
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'Movement matters' is a concept that my teacher, Katy Bowman,
has been discussing for at least a decade now. She is a biomechanist
which for me is a refreshing approach on how the body works and moves
due to the fact that I have been a yoga teacher for 18 years (and
practicing for 22 years). Katy has introduced some new ideas plus
reinforced theories that I had over the years (and she has the
scientific studies behind her work).<br />
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Katy's work essentially states that we have put ourselves into a cage
(like what we do to wild animals when we put them into a zoo cage)
which limits our natural movements. The "cage" is the office, our homes,
and all the devices that make life easier. And no, you don't need to
get rid of your car and home and go back to the wild.<br />
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What we should do is assess what we do the most (sit in chairs) and
then decide how to increase our range-of-motion and walk more.<br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTqx-gPwKM8GszJ_nX_F4APs74pTQPD_yd70-w20NRz0RpDdHh32NrFOnMPyR3H0ISU5ZC9_CvnncqLeZTyPmecGLzoSrHk_RtMa_a9ZZQ7oU1GCWRFQxTpupVzGmNamf909VrORyANEo/s1600/bad+posture+xray.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="351" data-original-width="545" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTqx-gPwKM8GszJ_nX_F4APs74pTQPD_yd70-w20NRz0RpDdHh32NrFOnMPyR3H0ISU5ZC9_CvnncqLeZTyPmecGLzoSrHk_RtMa_a9ZZQ7oU1GCWRFQxTpupVzGmNamf909VrORyANEo/s400/bad+posture+xray.jpg" width="400" /></a></span></div>
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I am currently putting together a 2-hour workshop on shoulder
health which will inform the student about the importance of increasing
the variety of movements in the should socket while learning lots of
healthy stretches. I have a slide presentation and along with the
stretches we will use Yoga Therapy balls (made out of rubber so that
there are no issues with hurting bone, etc.) to rub out tight muscles
which feels amazing!<br />
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I have personally been practicing these stretches for 2 years now so I
can attest to the efficacy of these stretches. I have always had tight
shoulders so no only is my alignment better but now I can sleep on my
side again without my arms falling asleep!!! Yay!!<br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTnyuBmD81zykKDfQ_1EiGKEhXaCoKafbS7dZrZvJItHJFHh3Xxm_2ypT-UMlM0okjjG_J-ihSyHaHOknYxYsNTcksO5H7rvFOHMVOs0YubI4ssSHsSdmYs3_gMvIeFo3mkSDq7eN-s4/s1600/excellent+shoulder+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="522" data-original-width="752" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTnyuBmD81zykKDfQ_1EiGKEhXaCoKafbS7dZrZvJItHJFHh3Xxm_2ypT-UMlM0okjjG_J-ihSyHaHOknYxYsNTcksO5H7rvFOHMVOs0YubI4ssSHsSdmYs3_gMvIeFo3mkSDq7eN-s4/s400/excellent+shoulder+pic.jpg" width="400" /></a></span></div>
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If you look at the first photo, you will see all the basic
movement of the shoulder. I think the reason why people feel so good
after a Yoga class that they have increased their range-of-motion considerably in just one class. However, you don't need to go to a Yoga class to do this (although if you are attending a class and love it....of course, continue).<br />
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First, notice your posture. The second photo is a good example of an
extreme flexed (forward fold) spine, except the head that is over
extended (backbending) to see the screen. We all do this periodically
during the day. I notice it most when I am in a hurry and driving or am
tired.<br />
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<b><i>The easiest advice is to just sit up when you notice that you are hunching over.</i></b>
Believe it or not, that is the first step. Notice your "bad" habit (one
that doesn't serve you) and change it to a better, healthier habit. It
takes time and attention. Be patient and try not to be upset when you
catch yourself in that compressed position.<br />
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Okay, now that you are thinking about sitting up more and checking in
throughout the day, here's a stretch that you may be doing already.<br />
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**Contraindication: If have a "frozen shoulder" or any other issues
with your shoulder, talk with your doctor or therapist before trying a
new exercise. And for everyone else, use common sense. If it hurts,
stop.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqv9MHgz6MN26HYVdQkJyMtHsrO-_7G8ESLHhttXtaXnbmDOnZPtE_-cfpEHmEIn6gaeS4DDFgNpu1tbiHvjdjmcJRXb3HJPSi1FB5kU8_OYvcu9tZ7wNbLVdQLjzkqFVMlfJhb_2Rl4w/s1600/back+muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="410" data-original-width="724" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqv9MHgz6MN26HYVdQkJyMtHsrO-_7G8ESLHhttXtaXnbmDOnZPtE_-cfpEHmEIn6gaeS4DDFgNpu1tbiHvjdjmcJRXb3HJPSi1FB5kU8_OYvcu9tZ7wNbLVdQLjzkqFVMlfJhb_2Rl4w/s400/back+muscles.jpg" width="400" /></a></div>
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<b><i>Easy shoulder exercise:</i></b><br />
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<b>1.) Lace your fingers together, palms facing you.</b><br />
<b>2.) As you turn the palms away, straighten your arms chest height in front of you.</b><br />
<b>3.) Stay in this position for a couple of inhalations and exhalations.</b><br />
<b>4.) On your next inhalation, raise your arms above your head.</b><br />
<b>5.) Stay in this position for several cycles of breath (one cycle is inhalation and exhalation).</b><br />
<b>6.) Bend you elbows. Release fingers and lower arms to a resting position at your sides.</b><br />
<b>7.) The pauses are just as important as the posture. If you have time, close your eyes and take your awareness inwards. Allow</b> <b>the arms to be heavy and the shoulders naturally settle down towards the floor.</b><br />
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To change this up:<br />
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1.) While lying on your back in bed, lace the fingers together,
palms away, and press up towards the ceiling. If you have enough room,
bring the arm overhead and towards the bed. Notice if your ribs stick up
toward the ceiling. Bring the lower ribs back towards the bed.<br />
2.) Press into the fingers, when the fingers are laced and arms
extended, to increase the stretch. Pull the thumbs away from each other
to help keep the little fingers together and increase the stretch.<br />
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Please let me know what you think. I hope this is clear, so if it
isn't let me know. As I was saying earlier, I am finishing the details
of this workshop so I have shoulder health on the brain right now.<br />
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Take care!<br />
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Namaste`<br />
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~ Cat<br />
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-3132740940823909112017-07-30T14:40:00.002-07:002017-09-07T09:36:12.926-07:00Shoulder health: Simple exercises can help a complex structure.<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUlzhX29ZU2dtra3fcSb-8gaVuMQsk-YbUDtMl1wUC5SyLBIYxKt3sqIlBjMJIhsmm2wB6ZZyhvpg1JT_4errm7AJQgujCFiohXJhvULD5yv9F-pqd5h5QhnJ2jOJtFsc38dNWXKt-xHE/s1600/excellent+shoulder+pic.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="522" data-original-width="752" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUlzhX29ZU2dtra3fcSb-8gaVuMQsk-YbUDtMl1wUC5SyLBIYxKt3sqIlBjMJIhsmm2wB6ZZyhvpg1JT_4errm7AJQgujCFiohXJhvULD5yv9F-pqd5h5QhnJ2jOJtFsc38dNWXKt-xHE/s400/excellent+shoulder+pic.tiff" width="400" /></a></div>
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<span style="font-size: large;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;"><span style="font-size: small;">"Anthropologists tell us the body that experiences stress has not changed </span></span></span></i></span></div>
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<span style="font-size: small;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;">much over the millions of years of being human. Our ancestors had the same </span></span></i></span></div>
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<span style="font-size: small;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;">anatomical and physiological characteristics as we who drive freeways and </span></span></i></span></div>
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<span style="font-size: small;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;">communicate via the information superhighway. We have an ancient body </span></span></i></span></div>
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<span style="font-size: small;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;">subjected to a modern problem: living with chronic stress."</span></span></i></span></div>
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<span style="font-size: small;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-small;">~ Judith Hanson Lasater, PhD, P.T.</span></span></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">So here I am about to discuss the complex structure of the shoulder, and I start off this essay with a quote from my favorite teacher about stress. Why is that, or can you already feel physically what I am talking about when I allude to the connection between stress and the tightness of your shoulders? </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">If we can easily agree that many carry "the weight of the world on their shoulders" then let us begin this topic with a <b>radical idea: stress is not inherently negative. </b>For example, our muscles need to be stressed (and then time to repair) to become stronger. Weight lifters are counting on stressing their muscles so that they can gain muscle mass in the process.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Okay, so stress isn't inherently bad. Got it. So what?</span></span></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Ponder this for a moment: In this day and age, what <u>we think</u> can cause us stress.</span></span></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Why is this important? One, we aren't running from a potential life threatening situation, like a hungry lion, which is great. THAT would be stress inducing! We don't have to forage anymore nor worry if we will have meat for dinner. Our hunter-gatherer days are over for at least first-worlders. Our obstacles and stress are less movement oriented and more about</span></span><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> </span></span></i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><u>what we think</u>. I am sure you could easily list at least 5 things that you think about daily that cause you stress.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">If the stress in our bodies is caused mainly by what we think, then what should we do about it?</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Great question: There are no easy answers, of course. My suggestion to you is to start to pay attention to how you hold your body especially just in a simple standing position when you aren't "stressed-out." Let us call that position your <b>neutral standing position</b>. Get to know how your body feels when you are comfortable and happy so that you can understand how you hold yourself when you are stressed. This is very important. I can teach you how to stretch your body and have healthy alignment but if you go back to that <u>habitual</u> stressed-out body shape because you aren't paying attention then the muscles will have a harder time finding their comfortable neutral position. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Another radical thought: Sometimes we carry our bodies in a stressful position out of habit.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Arms crossed in front of the chest is a classic protective position. You are protecting your vital organs, you are closed off, AND you are shortening the muscles of the chest. Not a terrible position when you are cold but also not a great go-to position if you would like a healthy upper back, head, and neck relationship. (It just makes my shoulders hurt thinking about it.) </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Here's an exercise that I have my students doing these days (and I do every chance I get):</span></span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Stand tall with the feet about hips width apart. </span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">From a side-of-the-body perspective: Center of the hips over ankle bones so that the weight of the body is over the back 2/3rds of the feet. </span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Ears, shoulders (deltoids), hips, and ankle bones in line. </span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Pause. ARMS STRAIGHT. Release them towards the earth completely.</span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Do not actively straighten the arms but allow them to feel heavy. </span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Pause. Allow the breath to be comfortable and easy. </span></span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">NOTICE how hard it is to let go of the contracted muscles completely. Your arms are almost always either bent and working or at the ready for the next activity. Most people do not allow their arms to just hang at their sides, even if they aren't using them at the moment. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">I love this seemingly simple exercise. Just by paying attention and relaxing the arms fully, you will allow the stress to melt off of your muscles. Stress equals tension. During this practice we are not only paying attention to the tension in the body but actively letting go of it. Powerful stuff.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Next essay we will discuss the hands. By working with the arms and hands, we will indirectly (to us) start to soften the muscles of the neck. It's all connected and I have seen profound results so I hope you will try the exercise above 3 times before you decide that it isn't for you.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Thanks for reading.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Namaste`</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">P.S. </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> I will be teaching a class this fall that is entitled, "Shoulder Exercises for a Healthier You." Email me if you want updates and more information: yoginiofoz@gmail.com </span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> </span></span><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> </span></span></i></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-3267824003224626142017-07-28T15:00:00.000-07:002017-07-28T15:02:37.546-07:00Getting ready for another amazing workshop!!!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpNxuGtKtxJotc8KEZMbbA6szeE-MqiR_41WdzuwmYMmsRXKfoXaK-CqSRAHdeQ7-bZ5ELgJhleOMKmDpZSSvwr1SqCqKXBiQqZSIs6Kj6V3GfK2ktorj341Kxl781c24cUE_w6yOcko/s1600/coming+soon+Shoulder+Health+Poster+2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1237" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpNxuGtKtxJotc8KEZMbbA6szeE-MqiR_41WdzuwmYMmsRXKfoXaK-CqSRAHdeQ7-bZ5ELgJhleOMKmDpZSSvwr1SqCqKXBiQqZSIs6Kj6V3GfK2ktorj341Kxl781c24cUE_w6yOcko/s640/coming+soon+Shoulder+Health+Poster+2017.jpg" width="494" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Got a question? </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Would you like to have this class at your home, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">workplace, gym, health food store, etc.? </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Great contact me at:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">yoginiofoz@gmail.com</span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;"> </span> </span></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-7748907772699020782017-01-17T12:14:00.003-08:002017-01-17T12:28:19.138-08:00Movement is life.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Big aside: I am in the process of typing and printing my Yoga notes from previous workshops over the years. While attending various workshops, I would overhear other teachers discussing the fact that they never looked at their notes afterwards. I secretly knew I was different. </span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">And while I do look through my notes periodically, right now they are next to me in a big pile and not well organized. I am in the process of organizing them, which takes time.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">(So to procrastinate even further, I am writing this blog post.)</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Let the procrastination begin:</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I really enjoy teaching. I have been a teacher for a long time. When I was 15 years old, I was lucky enough to be given a job as a camp counselor at the West Branch YMCA in Omaha. It wasn't my first opportunity to teach, but it was a big step for me. </span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Fast forward to today. I have been teaching Yoga for almost 18 years. Wow! And if you would have told me back then that I would be doing something that I love for this long....I wouldn't have believed it. Life really can surprise and amaze, if we are paying attention. </span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">And while on the topic of teaching and teachers, I am currently in the middle of a wonderful little book by Katy Bowman entitled, <u>Movement Matters.</u> For those that think you have a short attention span, this might be your book. Katy has put together many very thoughtful, well researched short essays that encapsulate the decades of research towards healthy movement and healthy lifestyles. Katy cares and you can read it in her essays, in her many books, her podcasts, and videos that she has put together over the years. If you want to learn how to move well and be a better person by making informed choices in this world, she is a living example. Yay, Katy!</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I am a firm believer in the idea that we are all teachers and students simultaneously. Like when I am teaching a new asana (Yoga posture) in class, I must observe and adapt so that the student receives the info at their level. If the instruction isn't translating safely in the student's body, I need to approach the asana differently so that the student is successful within their own body. Learning is a life-long pursuit and I am so thankful for all my teachers and the knowledge that they have passed on over the years.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Sometimes learning <span style="font-family: "arial" , "helvetica" , sans-serif;">for <span style="font-family: "arial" , "helvetica" , sans-serif;">me take<span style="font-family: "arial" , "helvetica" , sans-serif;">s<span style="font-family: "arial" , "helvetica" , sans-serif;"> on more of a co<span style="font-family: "arial" , "helvetica" , sans-serif;">ntemplate and o<span style="font-family: "arial" , "helvetica" , sans-serif;">bserve level. </span></span></span></span></span></span>I love to take a<span style="font-family: "arial" , "helvetica" , sans-serif;"> concept</span> or word and carry it with me for a year or so.....observing how it shows up in my life. Some of my past words were: community, God, forgiveness, and empowerment. Right now I am focusing on the statement, </span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><b>Movement is life.</b></i></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It isn't an original concept, and I don't need it to be. It is just an idea that I carry with me throughout the day. I watch how its truth manifests when I observe the world around me. Of course, there is always a balance that we need to address when someone is discussing movement and health. Too much in one direction or the other is just that...too much.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">When someone is sick with the flu, we can agree that bed rest is essential. If a person isn't healthy, their body needs time to recuperate. The problem <span style="font-family: "arial" , "helvetica" , sans-serif;">seems to be these days</span> when we are healthy and have the ability to move but we choose to move less. Moving less could represent wealth in our minds because we don't <u>need</u> to move to collect our food and carry our water. Our society has been conditioned to think that all we need to do is pop something in the microwave and sit down (after sitting down all day at work) to watch t.v. <span style="font-family: "arial" , "helvetica" , sans-serif;">A sedentary li<span style="font-family: "arial" , "helvetica" , sans-serif;">fest<span style="font-family: "arial" , "helvetica" , sans-serif;">yle is becom<span style="font-family: "arial" , "helvetica" , sans-serif;">ing not only the norm but somet<span style="font-family: "arial" , "helvetica" , sans-serif;">hing that is desired. </span></span></span></span></span>When we <span style="font-family: "arial" , "helvetica" , sans-serif;">do choose to </span>move we exercise, not realizing that we are outsourcing our natural movements with each convenience we perceive as necessary (and desire<span style="font-family: "arial" , "helvetica" , sans-serif;">d)</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">in</span> our lives. Because we are no longer are hunter/gatherers, we need to schedule in some form of exercise </span></span><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">to replace the loss of daily natural movement. </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now I don't want to delve into the pros and cons of various exercises vs. the natural movements that were the basis of daily existence in the not-so-distant past. <u>What I want us to just ponder for a moment is just the word "movement."</u> And while you are carrying that word around with you throughout your day, maybe think about <b><i>your movements</i></b>.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">When I teach my Yoga classes these days, I think more along the lines of incorporating lots of healthy movements and easy stretches that can be performed anywhere by anyone. I also make an effort to get my students seated on the floor (with blankets or a bolster so their lumbar spine keeps its natural curve). Even before I was introduced to Katy Bowman's work, I knew most people had a hard time getting up and down off the floor as they got older. Why is that? Well, in our culture we sit in chairs which are at a certain height, and go from one seated position to another seated position (<span style="font-family: "arial" , "helvetica" , sans-serif;">of t<span style="font-family: "arial" , "helvetica" , sans-serif;">hat same aforementioned h<span style="font-family: "arial" , "helvetica" , sans-serif;">eight)</span></span></span>. Do you see where I am going with this?</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">All I want to do is plant a seed, an idea. The idea is how do we incorporate more varied movements throughout our busy days? I have some suggestions but for now, I just want you to observe yourself and your environment. Observe what movements you make and the variety of shapes (seated on the floor or chair, standing, squatting, etc.) you make with your body. That is all.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">In about a week, I will check in with you. <span style="font-family: "arial" , "helvetica" , sans-serif;">I will <span style="font-family: "arial" , "helvetica" , sans-serif;">probably g</span></span>ive a suggestion or two. But for now just observe. Of course, once you start to pay attention you will change your habits. Good luck and feel free to email me with any results or questions.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now that I have finished my entry for this blog, I am going to get off of my bolster (yes, I type seated on the floor with my computer on a low coffee table) and go outside. It is time for a my walk. </span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Namaste`</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Cat</span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">yoginiofoz@gmail.com </span></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-66240419752929942482016-08-30T12:55:00.000-07:002016-08-30T12:55:23.205-07:00Shoe choices do matter!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIGLH3ldXuvxiRmXWKyC22CRNbqe7TtlHMy4VxAhd7RqMLXq-daArgjkkFH0UL3VIvG7A8Bumy1gIGH55bF6DdW22C_h4BEXKjJk5FjlipEDS742J61MvWIrun-KOb-l5OVgr-zNO0og/s1600/my+mocs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIGLH3ldXuvxiRmXWKyC22CRNbqe7TtlHMy4VxAhd7RqMLXq-daArgjkkFH0UL3VIvG7A8Bumy1gIGH55bF6DdW22C_h4BEXKjJk5FjlipEDS742J61MvWIrun-KOb-l5OVgr-zNO0og/s200/my+mocs.jpg" width="181" /></a></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Recently I<span style="font-family: "arial" , "helvetica" , sans-serif;"> purchased</span> a pair of minimalist shoes (see photo above) for working in my garden, since my older pair of slip on garden clogs (see <span style="font-family: "arial" , "helvetica" , sans-serif;">pho<span style="font-family: "arial" , "helvetica" , sans-serif;">to below</span></span>) were hurting my feet. My new moccasins have a very flexible sole that essentially protects my feet from nails and <span style="font-family: "arial" , "helvetica" , sans-serif;">rough terrain</span> while allowing a variety of articulations that weren't available with a rigid sole. (Also, if your shoe or flip-flop isn't attached to your foot, your toes will curl in to attempt to hold onto your shoe....which could result in bunions over time.)</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIPsb4O9fcFBU5XB8eXPmZXlVJnHHbh4FLsDw_aDtC1DZGBsBjhNWqqY8eu7pIQOjIYPJKL3IaD2JSgk4OhctfgISNlU_QLt79gm8Oh9y_nh-BYaOe5AKM61wHs-BWulBaymBCzaeS6Q8/s1600/gardening+clog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIPsb4O9fcFBU5XB8eXPmZXlVJnHHbh4FLsDw_aDtC1DZGBsBjhNWqqY8eu7pIQOjIYPJKL3IaD2JSgk4OhctfgISNlU_QLt79gm8Oh9y_nh-BYaOe5AKM61wHs-BWulBaymBCzaeS6Q8/s200/gardening+clog.jpg" width="200" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Of course, the caveat is now when I wear my old shoes with a rigid sole, I can feel the way my ankles are forced to receive the brunt of impact while I am walking. Your feet really d<span style="font-family: "arial" , "helvetica" , sans-serif;">o </span>need a diversity of movements with each step, and that does not happen when they are constrained all the time by our footwear choices.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">The 26 bones and 33 joints in the foot really do work well to receive and distribute the impact <span style="font-family: "arial" , "helvetica" , sans-serif;">of</span> the ground with each step. When our shoes have a rigid sole (which now feels like someone strapped a block of wood to each of my feet) then the outcome is your ankle works structurally in a way that potentially may hurt it due to the fact that your foot's natural movements have been removed from the equation.<span style="font-family: "arial" , "helvetica" , sans-serif;"> If your f<span style="font-family: "arial" , "helvetica" , sans-serif;">ee<span style="font-family: "arial" , "helvetica" , sans-serif;">t cannot articulate properly then your an<span style="font-family: "arial" , "helvetica" , sans-serif;">kles will<span style="font-family: "arial" , "helvetica" , sans-serif;"> receive<span style="font-family: "arial" , "helvetica" , sans-serif;"> more f<span style="font-family: "arial" , "helvetica" , sans-serif;">orce<span style="font-family: "arial" , "helvetica" , sans-serif;"> with each ste<span style="font-family: "arial" , "helvetica" , sans-serif;">p</span></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">which </span>may<span style="font-family: "arial" , "helvetica" , sans-serif;"> <span style="font-family: "arial" , "helvetica" , sans-serif;">cause undue and unnatural stress</span>. Overuse syndromes do not need to be the norm<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>if we<span style="font-family: "arial" , "helvetica" , sans-serif;"> <span style="font-family: "arial" , "helvetica" , sans-serif;">consider and prac<span style="font-family: "arial" , "helvetica" , sans-serif;">tice more </span>the natural movement<span style="font-family: "arial" , "helvetica" , sans-serif;">s of t<span style="font-family: "arial" , "helvetica" , sans-serif;">he b<span style="font-family: "arial" , "helvetica" , sans-serif;">ody. </span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Think of all the movements that your hand can perform. Now imagine you have strapped your hand to a block of wood. You have limited the movement in your hand, which then translates to loss of muscle over time. Since your body economizes energy efficiently, it will decide that those muscles in your <span style="font-family: "arial" , "helvetica" , sans-serif;">hand (and, <span style="font-family: "arial" , "helvetica" , sans-serif;">in real<span style="font-family: "arial" , "helvetica" , sans-serif;">ity, your foot in <span style="font-family: "arial" , "helvetica" , sans-serif;">con<span style="font-family: "arial" , "helvetica" , sans-serif;">straining footwear)</span></span></span></span></span> aren't as important since they aren't being used. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>Shoe choices DO matter!</b> </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkO-mjLfwWuiS-Oeh17NA4Tbs2tHclQOrs1m6bTRF7RQgPFzy0_V0fikwExXqu7BkNDkUPO_s91Wo9rrpXFUs_RPQqjet5CIGieuJ1KRrSxUz-ls0itdX9N9iXRLMs06-ywIRiCUfZzBE/s1600/men%2527s+toe+socks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkO-mjLfwWuiS-Oeh17NA4Tbs2tHclQOrs1m6bTRF7RQgPFzy0_V0fikwExXqu7BkNDkUPO_s91Wo9rrpXFUs_RPQqjet5CIGieuJ1KRrSxUz-ls0itdX9N9iXRLMs06-ywIRiCUfZzBE/s200/men%2527s+toe+socks.jpg" width="200" /></a></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Does this inf<span style="font-family: "arial" , "helvetica" , sans-serif;">o <span style="font-family: "arial" , "helvetica" , sans-serif;">spark your interest<span style="font-family: "arial" , "helvetica" , sans-serif;">? If so<span style="font-family: "arial" , "helvetica" , sans-serif;">, I <span style="font-family: "arial" , "helvetica" , sans-serif;">teach a class called</span></span></span></span></span> "Healthy Feet for a Healthier You" that gives the student tools and exercises that improve overall foot health. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Please email with any questions: yoginiofoz@gmail.com</span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Since the feet are our foundation, I think th<span style="font-family: "arial" , "helvetica" , sans-serif;">is is a great start to a healthier lifestyle and a healthier <span style="font-family: "arial" , "helvetica" , sans-serif;">YOU!!</span></span></span></span></span><br />
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-71402617055988099392016-08-04T09:12:00.001-07:002016-08-04T09:12:38.886-07:00Rossville Yoga classes starting up again SOON!!<div dir="ltr" style="text-align: left;" trbidi="on">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-4232063511833190212016-06-28T06:47:00.000-07:002016-06-28T06:47:59.292-07:00A new class on the horizon!<div dir="ltr" style="text-align: left;" trbidi="on">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-35710507804581556372016-04-18T11:46:00.000-07:002016-04-18T11:46:09.644-07:00Something to look forward to this fall 2016!!!<div dir="ltr" style="text-align: left;" trbidi="on">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-86617550077767638502016-02-29T11:31:00.000-08:002016-02-29T13:14:16.377-08:00BOLD statement alert!!!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">I just taught my "<i><b>Healthy Feet for a Healthier You</b></i>" class at the Rossville Community Library this last Saturday. It was a wonderful class with 2 students who had lots of great questions and a serious desire to learn. Time did go by quickly and I felt like everything that I wanted to cover I did, so bonus! </span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">The "bold" statement that want to make comes in the form of a reflection after a conversation I had last week with a student. I was asked after class about the embarrassing issue with regards to the inability to hold the bladder when sneezing. (Hint: #1: Kegels are a BAD idea, the pelvic floor might already be tight so tightening t<span style="font-family: "arial" , "helvetica" , sans-serif;">ho<span style="font-family: "arial" , "helvetica" , sans-serif;">se musc<span style="font-family: "arial" , "helvetica" , sans-serif;">les</span></span></span> more only makes the problem worse.) </span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">Since I needed to get home quickly to lock up my chickens for the evening, I did not have<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>time to address this student's concerns immediately but I told her I would talk with her about it the following week. As I was driving home, I realized that I USED to have that same problem but that I do NOT have it anymore. So what changed? Well, rolling my feet over little Yoga Therapy balls, of course! </span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;"><b>Disclaimer:</b> I did take a weekend workshop with Leslie Howard on the "pelvic floor" last year. The reason why I mention this is because she did go over in detail issues that are showing up in the older population (men <i>and</i> women) and the fact that many health issues might stem from the fact that our pelvises are misaligned (think: chronic tucked pelvis). Although that class has given me much to think about and I am okay with being wrong, I don't think it was the tipping point for m<span style="font-family: "arial" , "helvetica" , sans-serif;">y body</span>.</span></span></span></div>
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<i><b><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">At the pelvi<span style="font-family: "arial" , "helvetica" , sans-serif;">c health workshop, </span>Leslie Howard stated that </span></span></span></b></i><br />
<i><b><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">"if you fix one dome you fix them all." </span></span></span></b></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">For the sake of simplicity let us at least consider this opinion: Your feet are a dome, your pelvic floor is a dome (a cadaver has a bowl shaped pelvic floor ~ but scientists have discovered recently that the pelvic floor really is the shape of a dome when you are alive), your diaphragm is a dome, and your skull has a dome. What happens if you stack those domes correctly when you are standing? I would guess that the body is in alignment (and thus bod<span style="font-family: "arial" , "helvetica" , sans-serif;">ily fun<span style="font-family: "arial" , "helvetica" , sans-serif;">ctions work naturally)</span></span>. What happens if the domes tip one way or the other, again, when standing? Another guess would be that the body would be out of alignment (wh<span style="font-family: "arial" , "helvetica" , sans-serif;">ich then <span style="font-family: "arial" , "helvetica" , sans-serif;">could translate to compression <span style="font-family: "arial" , "helvetica" , sans-serif;">in<span style="font-family: "arial" , "helvetica" , sans-serif;"> the body</span> and over exten<span style="font-family: "arial" , "helvetica" , sans-serif;">sion</span></span></span></span> in other areas). Of course, the domes move when you do...and our body needs a diversity of movement throughout the day, every day. </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Tadasana<span style="font-family: "arial" , "helvetica" , sans-serif;">, or </span>Mountain Pose, in Yoga is the foundation of all standing pos<span style="font-family: "arial" , "helvetica" , sans-serif;">es<span style="font-family: "arial" , "helvetica" , sans-serif;">. I find <span style="font-family: "arial" , "helvetica" , sans-serif;">that i<span style="font-family: "arial" , "helvetica" , sans-serif;">t is th<span style="font-family: "arial" , "helvetica" , sans-serif;">e hardest pose to teach <span style="font-family: "arial" , "helvetica" , sans-serif;">because <span style="font-family: "arial" , "helvetica" , sans-serif;">standing on two feet</span> is somet<span style="font-family: "arial" , "helvetica" , sans-serif;">hing that we do every day without really thinking deeply about it. <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Interes<span style="font-family: "arial" , "helvetica" , sans-serif;">ting fact: </span>If you don't know where to put the w<span style="font-family: "arial" , "helvetica" , sans-serif;">eight of the body while you are standing then it is <span style="font-family: "arial" , "helvetica" , sans-serif;">REALLY hard to correct the rest<span style="font-family: "arial" , "helvetica" , sans-serif;"> o<span style="font-family: "arial" , "helvetica" , sans-serif;">f the imb<span style="font-family: "arial" , "helvetica" , sans-serif;">al<span style="font-family: "arial" , "helvetica" , sans-serif;">ances in <span style="font-family: "arial" , "helvetica" , sans-serif;">the body a<span style="font-family: "arial" , "helvetica" , sans-serif;">bove the feet (like <span style="font-family: "arial" , "helvetica" , sans-serif;">the <span style="font-family: "arial" , "helvetica" , sans-serif;">h<span style="font-family: "arial" , "helvetica" , sans-serif;">ips<span style="font-family: "arial" , "helvetica" , sans-serif;">, ribs, shoulder, and head alig<span style="font-family: "arial" , "helvetica" , sans-serif;">nment)<span style="font-family: "arial" , "helvetica" , sans-serif;">. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>What is really fun for me is to teach the student to stack their bones in such a way<span style="font-family: "arial" , "helvetica" , sans-serif;"> that <span style="font-family: "arial" , "helvetica" , sans-serif;">there is <span style="font-family: "arial" , "helvetica" , sans-serif;">very little effor<span style="font-family: "arial" , "helvetica" , sans-serif;">t in holding t<span style="font-family: "arial" , "helvetica" , sans-serif;">he body upright. Sometimes <span style="font-family: "arial" , "helvetica" , sans-serif;">t<span style="font-family: "arial" , "helvetica" , sans-serif;">hey</span></span> even <span style="font-family: "arial" , "helvetica" , sans-serif;">get a <span style="font-family: "arial" , "helvetica" , sans-serif;">little <span style="font-family: "arial" , "helvetica" , sans-serif;">euphoric feeling when <span style="font-family: "arial" , "helvetica" , sans-serif;">they</span> stay in this positi<span style="font-family: "arial" , "helvetica" , sans-serif;">on for a few minutes. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">What I like about L<span style="font-family: "arial" , "helvetica" , sans-serif;">eslie's</span> "fix one dome you <span style="font-family: "arial" , "helvetica" , sans-serif;">fix them all</span>" idea is that we can work with the f<span style="font-family: "arial" , "helvetica" , sans-serif;">oot dome <span style="font-family: "arial" , "helvetica" , sans-serif;">and see what <span style="font-family: "arial" , "helvetica" , sans-serif;">benefits arise</span> in the body over time. If anyt<span style="font-family: "arial" , "helvetica" , sans-serif;">hing, your feet will spread<span style="font-family: "arial" , "helvetica" , sans-serif;"> which improves </span>c<span style="font-family: "arial" , "helvetica" , sans-serif;">ir<span style="font-family: "arial" , "helvetica" , sans-serif;">cul<span style="font-family: "arial" , "helvetica" , sans-serif;">ation<span style="font-family: "arial" , "helvetica" , sans-serif;"> and gives space <span style="font-family: "arial" , "helvetica" , sans-serif;">for the n<span style="font-family: "arial" , "helvetica" , sans-serif;">erves.</span></span> When you incorporate <span style="font-family: "arial" , "helvetica" , sans-serif;">a<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></span>2 -<span style="font-family: "arial" , "helvetica" , sans-serif;"> 3 mile </span>walk<span style="font-family: "arial" , "helvetica" , sans-serif;"> in<span style="font-family: "arial" , "helvetica" , sans-serif;">to your da<span style="font-family: "arial" , "helvetica" , sans-serif;">ily ball rolling <span style="font-family: "arial" , "helvetica" , sans-serif;">routine</span></span>, not only will your </span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">foot muscles stre<span style="font-family: "arial" , "helvetica" , sans-serif;">ngthen (think: stronger muscles, <span style="font-family: "arial" , "helvetica" , sans-serif;">better support, a more defined arch) but you will imp<span style="font-family: "arial" , "helvetica" , sans-serif;">rove your overall well<span style="font-family: "arial" , "helvetica" , sans-serif;">-being an<span style="font-family: "arial" , "helvetica" , sans-serif;">d health</span></span></span></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">.<span style="font-family: "arial" , "helvetica" , sans-serif;"> <span style="font-family: "arial" , "helvetica" , sans-serif;">As wi<span style="font-family: "arial" , "helvetica" , sans-serif;">th any<span style="font-family: "arial" , "helvetica" , sans-serif;"> new exercise, </span></span>p</span>atience and a little work several times a day <span style="font-family: "arial" , "helvetica" , sans-serif;">will give the best resul<span style="font-family: "arial" , "helvetica" , sans-serif;">ts. </span></span></span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">What I <span style="font-family: "arial" , "helvetica" , sans-serif;">am teaching</span> in the foot health class and what I have been practicing for 8 months are exercises that stretch and strengthen the intrinsic and extrinsic muscles of the feet. At first, I was surprised at how tender my feet were after just one session. Now <span style="font-family: "arial" , "helvetica" , sans-serif;">this work is</span> something that I really enjoy practicing at least once a day. <span style="font-family: "arial" , "helvetica" , sans-serif;">My feet </span>feel much more grounded and <span style="font-family: "arial" , "helvetica" , sans-serif;">I am </span>stronger in my legs. <span style="font-family: "arial" , "helvetica" , sans-serif;">These days I</span> wiggle my toes and feet without really thinking about it (and it feels like a very simple stretch). <span style="font-family: "arial" , "helvetica" , sans-serif;">My feet in<span style="font-family: "arial" , "helvetica" , sans-serif;">herently</span></span> WANT to move more!!</span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">So while this topic is very important for my current Yoga students, I also learned that I also need to practice these stretches on a daily basis. And after my brief talk after last week's class and long drive home after class, I realized that stretching my feet has a ripple effect all the way up the body. What a wonderful discovery!</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">As always, I hope to see you on the mat!</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">Namaste`</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">~ Cat</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">Questions about "Healthy Feet for a Healthier You"</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">please email me</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><span style="font-size: small;">yoginiofoz@gmail.com </span></span></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-37818418682797594352016-02-12T10:19:00.004-08:002016-02-12T10:21:01.946-08:00This bio-mechanist rocks my worldview!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">To some people, alignment solutions seem too simple to actually work. The
reality is that fixing your alignment addresses your foot ailments at the root
of the problem, and that’s why converts are seeing real, positive changes in
their bodies, despite years of seeking expensive treatments.<br /> </span></span></i></span></div>
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<span style="font-size: large;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">~ Katy Bow<span style="font-family: "arial" , "helvetica" , sans-serif;">man</span></span></span></i></span>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-79476031189409785402016-02-12T10:17:00.000-08:002016-02-12T10:17:16.558-08:00Foot health class at the Silver Lake Library<div dir="ltr" style="text-align: left;" trbidi="on">
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-83584624650863512462016-02-01T14:29:00.002-08:002016-02-01T14:39:48.764-08:00An Important Topic: Foot Health <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeb7viX26uF3MA8h1IFgM7TTj8muEK5vCtovGY5KFsw8zcwULnwpM1HZAgbO9Lvc_Wiem7piVJpWSO_jHbr0TYAzmIA3AQ8ZrlsHaYxvhd6TelvLtUTwa76_NExDA7Yf5BAf9hyphenhyphenEAaqE0/s1600/DSC01142.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeb7viX26uF3MA8h1IFgM7TTj8muEK5vCtovGY5KFsw8zcwULnwpM1HZAgbO9Lvc_Wiem7piVJpWSO_jHbr0TYAzmIA3AQ8ZrlsHaYxvhd6TelvLtUTwa76_NExDA7Yf5BAf9hyphenhyphenEAaqE0/s320/DSC01142.JPG" width="320" /></a></div>
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<i><b><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">There are so many ailments that stem from the limitations that we have placed on our bodies, either structural (as those provided by shoes), or from our habits. These habits include either a lack of total body movement, or an over-dependence on limited muscular patterns.</span></span></b></i></div>
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<i><b><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">~ Katy Bowman</span></span></b></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Why does foot health matter? You put your feet into shoes that are comfortable to you and go on your merry way. What is the problem?</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Well, there might not be an obvious problem with your feet. And then as you think about it, you remember that you have either knee pain and/or back pain. But what does that have to do with my shoes? Plenty.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">There are a multitude of variables that you might not be aware of when choosing a shoe that is right for you. For starters, most shoes have some sort of raised heel, and this may be less obvious than you think. Also, how many hours a day do you spend in shoes? If your shoes are too tight, what is that pressure doing to the intrinsic muscles of your feet, and more specifically your toes? If you have any sort of balance issues,this would be important information to know.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Just like a house needs a strong foundation, our bod<span style="font-family: "arial" , "helvetica" , sans-serif;">y's founda<span style="font-family: "arial" , "helvetica" , sans-serif;">tion, our fee<span style="font-family: "arial" , "helvetica" , sans-serif;">t,</span> m<span style="font-family: "arial" , "helvetica" , sans-serif;">ust be strong<span style="font-family: "arial" , "helvetica" , sans-serif;">, as well. If our feet turn ou<span style="font-family: "arial" , "helvetica" , sans-serif;">t <span style="font-family: "arial" , "helvetica" , sans-serif;">whe<span style="font-family: "arial" , "helvetica" , sans-serif;">n we stand and walk that will have impa<span style="font-family: "arial" , "helvetica" , sans-serif;">ct on everyt<span style="font-family: "arial" , "helvetica" , sans-serif;">hing up this closed cha<span style="font-family: "arial" , "helvetica" , sans-serif;">in<span style="font-family: "arial" , "helvetica" , sans-serif;">. And then just the act o<span style="font-family: "arial" , "helvetica" , sans-serif;">f foot turn<span style="font-family: "arial" , "helvetica" , sans-serif;">-out places unnece<span style="font-family: "arial" , "helvetica" , sans-serif;">s<span style="font-family: "arial" , "helvetica" , sans-serif;">sary strain on the <span style="font-family: "arial" , "helvetica" , sans-serif;">'great toe' which may cause bunions to form<span style="font-family: "arial" , "helvetica" , sans-serif;">.<span style="font-family: "arial" , "helvetica" , sans-serif;"> If that wasn't enough, <span style="font-family: "arial" , "helvetica" , sans-serif;">weight placement on the foot effects the pe<span style="font-family: "arial" , "helvetica" , sans-serif;">lvis which in<span style="font-family: "arial" , "helvetica" , sans-serif;"> <span style="font-family: "arial" , "helvetica" , sans-serif;">turn effect<span style="font-family: "arial" , "helvetica" , sans-serif;">s the b<span style="font-family: "arial" , "helvetica" , sans-serif;">ack.......you see where I am going with this?</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">So, yes, what you do with yo<span style="font-family: "arial" , "helvetica" , sans-serif;">ur feet<span style="font-family: "arial" , "helvetica" , sans-serif;">, including what you put your feet into, effects your body. <span style="font-family: "arial" , "helvetica" , sans-serif;">A simple statement with profound cons<span style="font-family: "arial" , "helvetica" , sans-serif;">equences.</span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </span></span></span></span> </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Wow! That is a lot to ponder. Good, that's the first step towards a healthier lifestyle.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">The 'foot alignment and health' class I am going to teach will focus on the foot because I believe it is one of the easier variable to change and the benefits are many. Once you understand the basic biomechanics of your foot in relation to your whole body's health, you can make educated decisions that have a ripple effect. I have been studying Katy Bowman's work on "Nutritious Movement" and I would love to share her information plus my 21-year study of Yoga, Ayurvedic Medicine, and anatomy.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Interested in learning more? I will be teaching in Rossville and Lawrence, a 2-hour class that will present easy-to-follow information on foot anatomy and biomechanics and its direction relation to health, daily stretches that you can do almost anywhere, and advice on what shoes are best for your overall health and well-being.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">I truly believe that this information is vital and everyone should have it. If you want me to teach at your library, fitness center, shoe store, or community center than email me. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Our bodies want to heal. Come learn how to be proactive in this process.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">~ Namaste`</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Cat</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"><i> yoginiofoz@gmail.com </i></span></span></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0tag:blogger.com,1999:blog-6597552947236080427.post-13253466916911976882016-01-31T07:58:00.001-08:002016-02-01T14:31:06.316-08:00We really need to pay attention to what we do to our feet on a daily basis.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">**Here is a link below <span style="font-family: "arial" , "helvetica" , sans-serif;">from</span> the ever insightful Katy Bowman.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Enjoy! </span></span> </div>
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<a href="https://www.youtube.com/watch?v=Eov7n2SRbr0" target="_blank">Katy says that heel height matters in overall body alignment.</a></div>
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Cat McMahon, CYT, RYT 500, E-RYT 200, and Advanced Relax and Renew Trainerhttp://www.blogger.com/profile/05585673114402839268noreply@blogger.com0