Monday, March 26, 2012


I know this is suppose to be a Quilting blog, but sometimes I use it to notify people in my class that something has changed.

I teach Yoga for the University of Kentucky, Osher Lifetime Learning Institute of which there are many around the county. It is for persons at least 50 years old.

Often, after class I am ask questions, and so that said I am going to give my students and anyone else that might find the following helpful.

Many of you find it difficult when you first get out of bed in the morning. Either your back hurts, or a shoulder, knee or knees.

So, try these exercises before you get out of bed in the morning.

While laying on your back place hands on your stomach and breath big breaths in thru your nose and out through your nose.

Then bend your knees and tip your pelvis forward and backward.

Turn yourself so your head is slightly off the bed, and lift one leg, grabbing the back of your leg with your hands. Slightly pull the leg over your head, working the ankle around in circles and bending the knee and then straighting the leg several times.

Then sit up with crossed legs and twist first to the right, then to the left. You can do this several times. Remember: No pain. So be careful how much you twist.

Then come up on to your hands and knees, and do cat, cows. So, to do this you round your back like a cat and breath out, then drop the center of your back towards the bed and look up as you breath in.

And lastly, drop your legs over the side of the bed and lean forward to stretch our our lower back.

I do these exercises every morning, and find them invaluable. I hope they will be for you also.

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