Senior Sequence to build bone health!

At the senior center on Tuesday,  we had program about bone health given by a nutritionist from the Vitamin Cottage in Northglenn. The facilitator talked about nutrition,  supplements and all the things you would connect with building strong bones,  but she also gave mention to stress, balance,  and breath. Standing on one leg helps to build bone density,  stress can lead to bone loss, and breathing can help us to stay calm while we are balancing!
It got me thinking about this "meditation in action"  we try to achieve in asana practice.  Thinking of the seniors that I teach,  balancing poses came to mind.  I am constantly on them about balancing,  not just standing on one leg at a time,  but balancing out the weight on both feet while keeping the mind one pointed while in the pose.   It is so hard to think about anything else while trying to balance, so maybe this is our answer to stress relief!  No longer thinking about the stressors you came into the room with,  but maintaining focus on the lift of the knee cap,  the four corners of the feet.  
Here is a sequence to keep you working on balance.  Be prepared to start and stop and laugh.  No longer thinking,  "I cannot do this",  but taking a breath and saying to yourself "I can do this!".  Be in each pose for at least 4 full breaths and do them 2 or 3 times.  Make sure to rest if you need to.  Keep the mind attentive and be joyful!

Sequence for balance

Tadasana at the wall,  press 4 corners of feet,  lift knee caps

,  and draw the abdomen to the spine!

Urdhva Hastasana-same actions as in Tadasana add lift chest,  roll the triceps in toward one another and reach!!

 

 

 

 

 

 

 

 

Utthita Trikonasana with chair-attention to pressing feet evenly,  and straighten those legs!

Balancing on one leg at a time,  keeping fingers at the wall the 1st time,  then after you get the hang of it,  start lifting one arm.  When you feel really confident,  turn around and face the center of the room and lift both arms!

Vipariti Karani-Stay for 10 minutes to reduce fatigue in legs. 

 

Adho Mukha Svanasana with the chair