Beaulieu Yoga

How many times do you hear about someone over 50 having a fracture of the hip or thigh? What about a “hairline vertebral fracture of the spine?” Maybe you have a history of one? Do you or someone you know have Osteoporosis? Are you a post-menopausal female?

The IOF gives the background information about osteoporosis needed to understand this debilitating condition. (https://www.osteoporosis.foundation/patients/about-osteoporosis)  The good news is that Osteoporosis in females can be a manageable diagnosis.(https://www.ncbi.nlm.nih.gov/books/NBK559156/)  

The purpose of this blog is to talk about supplemental intervention with Vitamin D3 and K2 for Osteopenia and Osteoporosis. There are self-care interventions that work to stop the progression.  Some studies are finding it may be reversed. Does your Healthcare Professional have you on a medication for Osteopenia or Osteoporosis? Do you take Vitamin D3? If you are taking Vitamin D3, do you take it with Vitamin K2? 

Functional Nutrition uses Food as Medicine which is within my scope of practice as a Nurse Health Coach. A few of the reliable resources on the topic of Vitamin D3 comes from The Vitamin D Council (https://yippy.green/brand/vitamin-dcouncil) and studies of Vitamin K2 mk7 benefits with Vitamin D3 (https://scholar.google.com) and You Tube “Best NEW Osteoporosis Treatments.”

Eating foods rich in the vitamins for bone health is one way to add nutrients. However, it becomes necessary to add supplements when food is not enough such as if you are on a restricted diet that limits or omits organ meats, dairy and hard cheeses. Adding Vitamin K2 with your D3 supplement can be your alternative.    

If you take prescription medications, check with a pharmacist to see if there are any drug-interactions and let your Primary Healthcare Professional know.  Even though Vitamins do not require a prescription they are not regulated like prescription drugs, therefore it is smart to get a recommendation by a Licensed Healthcare Professional such as a Pharmacist, M.D., Nurse Practitioner or Naturopathic Doctor (ND). Even if a Registered Dietician or Chiropractor suggests you take them, always check first with the Pharmacy where you fill your prescriptions with subsequent consult with your Healthcare Provider before taking them. 

You can always consult with a Pharmacist who is a Functional Medicine Practitioner from Pharm to Table (https://pharmtotable.life.) Some Fitness Facilities have a Registered Dietitian on board that may be able to provide you with food choices as well as supplemental information.

Find that beautiful place within you where you can access that feel-good energy throughout the day.  Reach yourself toward functionality in movement and nourishment with a healthy diet, balanced supplementation and fitness routine that brings you to your best self! 

Namaste!   

Swedish Study – Incidence of Fractures in older Adults

Mubi, India – Pharmacology, 14 June 2022 Sec. Gastrointestinal and Hepatic Pharmacology

Rome, Italy Science Direct

Norway

Holistic Nurses who teach Yoga to individuals who are diagnosed with Osteopenia and Osteoporosis take additional steps to not treat clients as if they need to be fixed but rather how to improve their human wholeness to find balance in their lives.  The rationale for saying this is not because I am a Nurse Yoga Instructor who also has osteopenia but because Nurses have had hands-on experience taking care of patients preventing injuries and educating them on life-style changes.

I recently discovered a physician doing research on Yoga for Osteoporosis by the name Loren Fishman, M.D.  He is an orthopedic surgeon who has been practicing Yoga since 1973.  The following link provides information about Dr. Fishman. His work has made a positive impact upon my Yoga practice as well as the classes that I teach within Retirement Communities.

Important information about Osteoporosis and pairing it with the practice of Yoga to prevent fractures. Think about people you may know who have fractured their hip or femur. The recovery is painful and takes a long time. A daily Yoga practice is essential in order to function on all realms of life.

The research is still on-going but there is enough evidence showing that Yoga may lead to stronger bones.  The 12 poses in Dr. Fishman’s study provided a positive result reversing bone loss of the spine and thigh bone (femur). I am providing the link to his classes below for easy access to register.

I will be incorporating these poses into my classes.  Included in Beaulieu Yoga classes are Yin and Restorative poses. The classes will be available to purchase and download in April and will appear here on my classes page. In the meantime, Dr. Fishman has a zoom webinar that shows you the poses with suggested modifications.  

Resource Links:
Webinar Registration – Zoom
The Practice: The Fishman Method—Yoga for Osteoporosis | The Art of Living Retreat Center

Boat Pose is not an easy pose to learn. It is an excellent core strengthener. The use of props to modify it are helpful for low back pain. If you are not used to doing this pose or if you frown upon it in Yoga class, take heed, help is here to achieve this pose.

Set up for the pose with a rectangular bolster, 2 blocks and a back support such as a sit-up and stretch pad. Go to https://www.yogadirect.com and search Sit-up and Stretch Pad to learn more about this prop.

Lay down on your back with the torso on the Sit-up and Stretch Pad. Place the head on a block or a blanket roll. The knees are bent with the feet on the bolster. Extend the arms at the sides with the palms facing the torso.

Gently tilt the pelvic girdle and press the small of the back into the mat. The press is felt on the lower end of the prop. Inhale and lift the arms, torso and head together. Lead with the heart toward the knees, gaze to the knees. Ground yourself with the feet on the bolster. Do not lift the legs. Hold this pose for 3 to 5 breaths when first learning this pose. The goal is to get to 10 breaths. Slowly bring down the head, torso and arms together while tilting the pelvic girdle to support the lower back. Once the torso is back down extend the arms out at shoulder level, extend the legs straight out on the bolster and relax.

Some modifications suggest using the arms to support the back of the legs to lift them. This is too stressful for neck, shoulder and/or arm issues within the 50 and older population. Additionally, the bolster anchors the pose to target the core while protecting the lower back.

Sign up for classes at https://beaulieuyoga.com/classes to experience using props for a safe and enjoyable Yoga practice.

A Yoga Mat is the foundation tool for your Yoga practice.  It is an item that everyone uses to sit, stand and lay upon for the entire session.  It is important to consider the size and the material of which it is made in order to accommodate the type of practice for which it is used by older adults.

Many fitness and department stores as well as Yoga Studios sell Yoga mats.  The decision to purchase a mat rests upon intuition because neither of the aforementioned merchants tell you the important things to consider when you purchase.

I find the following information from these websites to be helpful when buying a Yoga mat.

 https://www.huggermugger.com/blog/2014/how-to-choose-the-best-yoga-mat/

This gives a brief history on the evolution of the Yoga mat.  The article discusses benefits to using each of the various types of mats and the material from which it is made.  Additionally, it mentions personal preferences which helps one consider a Holistic decision-making approach.  Most  impressive, Charlotte Bell.  Namaste!       

https://www.manduka.com/pages/collections-yoga-mats

Maduka’s Mat Quiz calculates physical needs and matches them to the type of mat that is right for you.  The quiz considers age, height, gender and type of yoga that you practice.  There is a section on the site about how to clean and disinfect each type of mat. Since these things are important to me I am buying a Prolite Yoga Mat for myself to teach Gentle Yoga – Yin Style.  

This is a Yoga mat that I use for Warm Flow Yoga. It is heavy and thick enough to support my arthritic back.  It gives the support for standing poses with good grip for a Vinyasa practice.  Subsequently, it is a good mat for the 50 and older population who have a daily Yoga Practice.  The Artletica mat will last a long time and is worth the price!   

Remember to make time for self-care by signing up for classes at https://beaulieuyoga.com/classes .

What are Yoga Props?

Yoga Props are Blocks, Blankets, Straps, Bolsters, and pillows.

Yoga Props support the body’s alignment and create a comfortable position to stabilize a Yoga pose.

Yoga Blocks come in different sizes and are made from various materials such as foam, bamboo, wood and cork. Learn more about them.

BLANKETS provide a soft surface and refine a relaxation response. They are used in many ways. A Mexican blanket has a loose weave which makes it easy to create folds and blanket rolls and in my opinion is the preferred one to use for Yin Yoga in Beaulieu Yoga’s Gentle Yoga Classes.

Straps come in various lengths. They usually have buckles on them but it is not necessary to have a buckle. Gentle Yoga Yin Style classes on Tuesdays requires the use of a strap to release connective tissue. Read more.

Bolsters come in rectangular and round shapes. Both are used in the Gentle and Restorative Yoga Class on beaulieuyoga.com/classes/ . They benefit the body’s relaxation response as well as provide support for areas of the body resting upon them. I have found the most supportive ones come from www.yogadirect.com.

Meditation cushions are used to sit upon while in a crossed-legged position. They are soft and yet provide support enough to tilt the pelvic girdle to take the stress off of the Sacrum. This enhances a relaxed state of mind.