Day 1 of the 25 Pushup Challenge for the ACS

 Incline pushups on the knees using a chair:

Donate here: https://www.facebook.com/donate/468981768005845/

Day 18 of 22: Diamond Pushups

There to be a dispute among internet sources of which muscles a diamond pushup affects more deeply (triceps, chest/pecs, back), and whether it's "better" to do it with arms tight against the sides (like the yoga chaturanga) or wide. 

If you watch this video, you can see that when I held my arms tight, I had a lot more stability, and was able to smoothly transition to the lowered position, as well as keep my shoulders in neutral position. When I tried to go wide-elbowed for the second set, I couldn't descend as far, and I will admit I was experiencing anterior shoulder impingement on my right arm that made me very unhappy post-video. That is NOT ahimsa (non-harming). 

So, that being said, for an adaptive yoga practice, trying out new forms of pushups, I would say that if someone was going to try a "pushup" with hands close together, elbows close to the side, bending back toward the ribs is a far more supportive approach to keep the entire shoulder girdle, chest, and upper back musculature in concert to support the body weight. 

For today's #22pushupchallenge for #activeheroes, we did our two sets of eleven to finish up day 18!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 6 of 22: Overhead Press Pushups (non--weight-bearing)

Today's challenge is another "weightless" variation that focuses on tricep flexion and extension, shoulder extension, and range of motion. Often you'll see this move done in a fitness class with weights in one or both hands (in Silver Sneakers, weight would only be in one hand). The extra effort comes from raising the arm to a straight position against the force of gravity vertically.

Technically, of course, this isn't a pushup, but we are being creative in the vein of adaptive/accessible yoga, and still keeping the spirit of the upper body work, reinforcing good posture, and of course, the heart intention of giving our time for the cause of raising awareness and money for Veterans' support.

If this particular option doesn't work for you with arms overhead, the Day 5 version is a good substitute. Otherwise, the arms go overhead, wrists gentle flexed, The elbows will bend to 90 degrees keeping the elbows over the shoulders (or more gentle, at a 30 degree forward incline from the shoulders), then restraighten as if pushing the body back into an elevated position. 

I made a joke during class that this was like a handstand pushup, so use your imagination to help you keep good form, good posture, and grounding for alignment. 

Because the arms are overhead and blood flow gets restricted, I broke this one into two sets of 11. Enjoy!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 4 of 22: Standing "Sundog" One-Legged Push-ups

Today's push-up challenge works the balance a bit more than the upper arms, but you can vary the degree of resistance by controlling rate of descent with your core and engaging the arm muscles as you need. For more intensity, stand further away from the support (a wall is a more difficult option because of the forward bending today), for less, stand closer. 

It's important to remember to bend at the hip joints, not at the back. When we warmed up in class, we practiced some functional forward folding to get ready for this. Note how I'm pivoting at the hip joint, and having my hip flexors do the work of both stabilizing me and supporting the forward bending. The glutes and hamstrings are doing some decent amount of control as well.

I like the lifted leg to be straight, with the heel extended to encourage a long line and balanced effort as the upper body comes down. The energy of the lift of the back leg supports the low back (keeps glutes and hamstrings engaged) and reminds me to not sag in the upper back.

There's no need to drop the chest all the way the to chair; go slow and steady to feel the effort in the arms and notice the weight distribution as you become a bit of a human see-saw!

Eleven on one side, then switch legs and do another eleven, with a wrist stretch after!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 3 of 22: Supported Standing Inclined One-Legged Push-ups

Today we do a #Silversneakers sanctioned one-legged push-up. The lifted leg is either bent (knees aligned) or straight, with the inner thigh, glute, and hamstring engaged to keep that leg strongly in position. Hips, shoulders, and ankles stay in alignment with a hugging in of the inner thigh muscles and abs just as if you were doing a standard horizontal push-up. The upper back/shoulder girdle is engaged so that the space between the shoulder blades doesn't "sag;" this way we are protecting the rotator cuff, the neck, and using the strength of the rhomboids, trapezius, serratus, and subscapularis muscles appropriately to support our bodies.

The hands again are on a wall or chair, and elbows will bend to a halfway point, hugged in toward the ribs like a "chaturanga" pushup to activate the triceps on the upper arm. Finger pads grip the surface to activate the hand muscles and connect the kinetic chain of muscles all the way up the arm. Shoulder are down from the ears, and shoulders are aligned with the hips and back heel in a "straight" line (angle). 

We take a little break after our first set of eleven, switch legs, then complete our second set on the other leg. We finish our challenge with a nice chair downward dog to stretch.

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

New Classes in the New Year!

Starting this week I have some new classes debuting around town, so in case you haven't seen the new calendar, here are the highlights:

• Kids: Every Monday through June (and hopefully into the summer) from 9:45 to 10:15 there is a new Toddler Yoga Storytime class at the beautiful Mission Hills/Hillcrest Library on University Avenue. 
• Kids: Starting in February, there will be a monthly Kids Yoga class on Wednesdays at the Logan Heights Library from 4:30-5:15 pm. Check the Calendar for specific days.
• Kids: Alternating Thursdays there is a Kids Yoga Storytime at the Lemon Grove Library on School Street from 10:30-11:15 am. Check the Calendar for specific days!
• Accessible/Adaptive: Every Friday we have added a 10am Adaptive Yoga for Adults with Special Needs class the Casa de Oro Library on Campo road, in addition to the Tuesday classes at 10 and 11 am. Open to everyone in the county, clients of Regional Center, and more.

I have partnered again with the Abilities Expo to demonstrate Adaptive/Accessible Yoga at their Chicago Abilities Expo in June 2020 and (new!) the Phoenix Abilities Expo in September 2020. Explore all their opportunities here: https://www.abilities.com/expos/

On Saturday, February 29 (that's right, 2020 is a leap year) at the Copley/Price YMCA, I will co-lead a special 90-minute yoga fundraiser for the YMCA Annual Campaign. Details pending, but mark your calendars. 

New Adaptive Yoga Class starting January 3, 2020

Every Tuesday the Casa de Oro library hosts three Adaptive Yoga classes for Adults with Special Needs at 10am, 11am and noon. The class is open to everyone in the county, whether a client of Regional Center or not. We have regular attendees from St. Madeleine Sophie's Center (who co-sponsors the class), and often have consumers from privte and public programs like Living Independently is for Everyone (LIFE), Stein Education Center, Monte Vista High School, Elite Academy, Unyeway, the ARC, TRACE, and Cool Options to name a few.

I am thrilled to announce that we are starting another class, on Fridays at 10am, to accomodate the enthusiastic attendance, starting January 3. 

The Tuesday 12-12:45 class will no longer meet as of 11/5/2019; we are confident our new Friday class will provide a better opportunity for more people to attend.

As always the class is free, but seats fill up fast so please arrive on time. We have to cap attendance at 25 to ensure the safety and security of everyone; this includes coaches and aides.

The program will be added to the library's calendar by the end of the year. For questions reach out to me at the website email or phone.

Featured on Abilities.com - Finding my Passion in Accessible Yoga

Find your Passion and Center in Accessible Yoga

My name is Jackie Gadd, and I'm a certified Yoga Instructor. I specialize in Adaptive and Accessible Yoga, which means I utilize props, tools and special skills to bring the principles of yoga to unique populations. I currently guide 14 different adaptive style classes each week in San Diego (mostly chair-based), including ones for adults with ID/DD, active older adults, assisted care seniors and children.

Journey from Traditional to Adaptive Yoga

In 2004, I began taking yoga classes to help my own tired body and stressed mind. Right away, I found the physical practice very challenging. 

It took some searching to find a teacher that resonated with me, from whom I could learn how treat my body kindly (ahimsa/non-harming) and focus my mind appropriately (dharana/concentration). It was a breakthrough to figure out that yoga was so much more than just stretching and twisting.

I loved learning how yoga related to both physical and energetic anatomy, and how yogic philosophy and the universe are enmeshed. Equally fascinating was the East Indian mythology and history that are embedded in yoga's 5,000-10,000-year-old DNA. Regular discussion about these topics with friends became part of my practice as well.

Continue reading here: https://www.abilities.com/community/accessible-yoga.html

Yoga Can Create Change

A few articles about yoga!

Adaptive Yoga Changes Lives

By Rear Adm. Tom Steffens (Ret.), former Navy SEAL and founder, Exalted Warrior Foundation

http://navymedicine.navylive.dodlive.mil/archives/4329

New Study Shows Yoga Has Healing Powers

By Susan Brink, for National Geographic

https://news.nationalgeographic.com/news/2014/02/140207-yoga-cancer-inflammation-stress/

Festival of Yoga 2017 - International Day of Yoga

Saturday June 18, 2017 was a celebration in San Diego for the International Day of Yoga. Sponsored/organized by local studio Pilgrimage of the Heart in conjunction with a number of other yoga studios and local/regional sponsors, 500 practitioners of yoga of the body/mind/spirit gathered to celebrate peace, unity, breath, sunshine, life and love!

Accessible Yoga Ambassador/RYT/Jin Shin Jyutsu practitioner Jo-San Arnold and I partnered together for the second year to teach Adaptive Yoga for special needs, and this year we added Chair Yoga for Every Body. The festival asked us to offer four half-hour breakout sessions to coincide with their other workshops and we were happy to oblige.

Jo-San had friends from Great Paces come down to enjoy the morning sessions. We emphasize that our style of yoga is NOT just for those with the special needs but also for the caregivers as well, giving everyone and opportunity to stretch and strengthen, to take a break, to reconnect with their bodies, and to just BE.

I was tickled that some of my Silver Sneakers mates came out to celebrate the afternoon sessions and we also had a few other people stop by - "regular" yoga practitioners, a yoga therapist and a woman that specializes in yoga for recovery. What an honor to be able to share with them the joy and the authenticity of yoga "even" in chairs. We received compliments about how much more attention they were able to pay to individual subtle movements of the body!

What I found to be one of the most wonderful aspect of teaching at this event was that we were actually able to get our feet in the grass, to hear the sounds of environment both urban AND natural; rush of the wind in the trees, the birds in the sky, the ambient noise of traffic on the street beyond the park, and even the airplanes cruising overhead (yes, we were directly in the airport landing flight path). The contrast of the warm sun, the shade and scent of eucalyptus trees and the feel of the damp cool grass and earth were wonderful grounding sensations. In fact, when I went on later that afternoon to the group class practice, I found that my balance was actually better outside, on the uneven ground, with no mirror and no flat walls or floor, then it ever is in a studio.

Below are some pictures of Jo-San and me teaching the Adaptive Yoga and the Chair Yoga classes. We even received some coverage in the Union Tribune (thank you Karen Pearlman):

http://www.sandiegouniontribune.com/hoy-san-diego/news/sd-me-yoga-balboapark-20170617-story.html

Adaptive Yoga

Representing :)

First, Breathing with the Hoberman Sphere

Gentle Twists in Our Chairs

Arms Overhead

Side Stretch

Me, Randy from Great Paces and the amazing Jo-San Arnold

The Great Paces/Great Expectations Group

Chair Yoga

Lunge Pose in a Chair

Navasana (Boat) Pose Prep

Navasana (Boat) with a Block for Pelvic Activation

Low Boat with a Block

Twisting (Pavritta) Lunge on the Chair

Warrior 2 Stance Using Chair Support

Side Angle with Chair Support - W2 Stance

Easeful Pyramid Pose with Chair as a Guide

Child's Pose to Close Class

Yoga and Its Therapeutic Effects

There is a big "todo" going on right now with Yoga Alliance where they are not sanctioning any language for registered yoga teachers that includes references to healing, therapy, etc. (unless of course the instructor has a medical credential which is well outside the scope and licensing of YA). They are also NOT including any type of healing/therapy program in their credentialing list; instead the yoga therapy as it stands as a formal discipline is now covered under a program with the International Association of Yoga Therapists. This group has a lengthy (and pricey) YT program that is quite acclaimed. However what some are struggling with is that their yoga really does have therapeutic applications or they work with special populations and study certain styles and applications of yoga to help improve the quality of life for those struggling with certain dis-eases.

YA states that it is a matter of not authorizing yoga instructors to diagnose or treat medical problems. However, the benefits of yoga are so holistic, that the yoga instructor community that is dedicated to the promotion of well being and support for special populations that require modifications and special focus in a yoga class is frustrated by the lack of being able to list their skills and training as having these positive results/applications. Moreover, they are at risk for having their YA membership and certifications revoked if they do even so much as list the word "heal" on their YA profile (case in point: I had written that I started doing yoga to help heal my mind and body after mental and physical illness. I had to remove the word heal under threat of losing my certification). While there are special designations for Prenatal Yoga and Children's Yoga, there aren't ones for Chair Yoga, or Yoga for Multiple Sclerosis, or Yoga Therapy under the umbrella of the Yoga Alliance. Of course people can train and earn completion certificates from whomever they want, but they won't carry that special "YA" accreditation; there is something valuable about being recognized from a central "authority" with universal standards by which employers and students can gauge their instructors (not unlike the value of bachelor or master degrees from colleges/universities).

All that being said, there is a plethora of excellent work being done out there, whether "certified" or not by Yoga Alliance, by highly qualified, highly educated, highly practiced yogis who are also doctors, scientists, therapists, teachers and other health and well-being professionals.

For example, there has been amazing research on yoga for PTSD by Bessel Van Der Kolk., M.D. who wrote The Body Keeps the Score (my current read that is getting road-worn because I drag it everywhere so I can turn a page any time I have 10 seconds free). On Dr. van der Kolk's website there is an article in which he was interviewed by Integral Yoga Magazine. He said

My interest came from doing research that discovered how trauma affects the brain. Yoga turned out to be a way to get people to safely feel their physical sensations and to develop a quiet practice of stillness.

Here, have a read:

http://www.traumacenter.org/clients/MagInside.Su09.p12-13.pdf

In the meantime, it seems to be very much about semantics, so I can promote myself as a yoga teacher and you and I can just know what's happening inside might be considered (insert the T word here) but we'll just say we had a good practice!

Yoga and _________

There are people doing amazing work out there using yoga to complement other modalities to help create vitality, ease suffering, and improve physical and mental abilities. I met a few of those people last weekend and I'm thrilled to share their work with you:

Yoga and Arthritis
http://www.hopkinsarthritis.org/patient-corner/disease-management/yoga-for-arthritis/

In reality, beginner yoga classes may provide simple, gentle movements that gradually build strength, balance, and flexibility – all elements that may be especially beneficial for people with arthritis. In this article, Steffany Haaz Moonaz, PhD and registered yoga teacher (RYT-500) will demystify yoga for arthritis patients and their providers. (click link above to read more)

Yoga and Cerebral Palsy
http://www.cerebralpalsy.org/inspiration/athletes/ryan-mcgraw

Individuals with physical disabilities often seek alternative means of exercise to help them stay strong and healthy. As Ryan McGraw discovered, yoga can be a great way to improve balance, coordination, stability and movement while strengthening the mind.

Chair Yoga - "Get Fit Where You Sit"

http://getfitwhereyousit.com/

Chair yoga offers you the ability to improve your health through an amazing form of adaptive exercise. You are supported by a chair so you can receive yoga’s healing and restorative benefits that have been known for thousands of years. Yoga relaxes your body and mind, improves your musculoskeletal fitness and flexibility, and elevates your overall health and well-being.

Yoga and Somatic Counseling
http://halakhouri.com/

[Hala's] approach is holistic- she works with a depth psychological perspective that emphasizes the soul (psyche) and each person’s inherent capacity to heal and move towards wholeness. She works with a technique called Somatic Experiencing to help release contractive patterns of trauma from the body-mind to balance and reorganize the nervous system and the entire being.

Yoga for the Special Child
http://www.specialyoga.com/

Yoga for the Special Child®, LLC is multi-level comprehensive Program of Yoga techniques designed to enhance the natural development of children with special needs. Our style of Yoga is gentle and beneficial, safe for babies and children with Down Syndrome, Cerebral Palsy, Microcephaly, Autism and other developmental disabilities. These methods also provide an effective treatment for children diagnosed with Attention Deficit Disorder, ADHD and Learning Disabilities.

Yoga instructor embraces Lakeside Health Awareness Month

Previously unseen article from the East County Californian. I had no idea this article was published... Wow.

http://eccalifornian.com/article/yoga-instructor-embraces-lakeside-health-awareness-month

Yoga instructor embraces Lakeside Health Awareness Month
Special to the East County Californian
Wed March 23, 2016 05:23pm

By Katherine Finnegan

Small business owner Jackie Gadd is embracing Lakeside Health Awareness Month with complete dedication. Gadd does not promote a healthy lifestyle to community members only during the month of March, however. Gadd is the owner of BYOM Yoga, which provides yoga classes to community members of all ages at different locations. As a certified instructor, she incorporates music, books, and crafts into yoga, as well as a diverse blend of styles to encompass all ages, interests, and skill-levels to promote physical and emotional well-being and an all-around healthy lifestyle for those in her community.

California State Sen. Joel Anderson was honored to provide Gadd of BYOM Yoga with a Senate Certificate of Recognition for her service.

"It is great to have BYOM Yoga participate in Lakeside Health Awareness Month. Jackie's dedication to empowering her students to improve their health is honorable, and her spirit of giving back to the community is inspiring. I am appreciative of her selfless service," Anderson said.
Since she began teaching in 2007, Gadd has worked at multiple schools and gyms in the area. Perhaps most astounding is her program for seniors held at local libraries. The program originated for seniors with qualifying insurance, but in her efforts to reach out to more community members, she has opened up the classes to all, free of charge.

"As long as I'm not renting space, I can offer it for free, and whoever comes and qualifies, great, and whoever doesn't, come anyways. And now I have people coming in that are my age, young adults, people bringing their teenage kids in, so it's become a community place to come do yoga," Gadd said.

In addition to the community aspect that Gadd so eagerly strives for, her classes promote physical, emotional, and mental health. "There isn't a guarantee that it's always going to provide the same benefits, but what we stress in our yoga training and the results that I like and I've felt is when you take a minute to slow down and breath, you have an opportunity to improve the quality of your moment, so you're taking a break. You're paying attention to how you're breathing, and you can kind of get on top of whatever situation you're in," she said.

Other benefits range from increased flexibility and muscle tone, relief from joint pain, and improved digestion, to stress relief, mood improvement, and a sense of serenity.

Gadd expects to renew a county-funded yoga program for young adults with mental disabilities at six local libraries in order to extend the health benefits of yoga to everyone in the East County community. For more information on BYOM Yoga visit Gadd's website at www.byomyoga.blogspot.com.

Adaptive Yoga for Special Needs Adults (G.A.M.E.R.S) - updated post

A sweet friend (whom I met while I was teaching family yoga at the JCC) (who went on to become a kids yoga teacher and now a fully fledged RYT and adaptive yoga teacher) was kind enough to refer a job to me - teaching adaptive yoga at a local library to adults with special needs. They call them the GAMERS: Group-home Adults Mixer: Educational, Emotional, Recreational, Social.

The local library branch wanted to pilot a program for the GAMERS that wasn't just occupational therapy or job skills, or video games or reading, but something interactive, something mind/body integrative, something new. So for four weeks we met, the job coaches and caregivers bringing their one, two and up to four clients with them, all with different level of physical and cognitive abilities. Some were non-verbal, some in wheelchairs, some high functioning, some very active, some very passive. I introduced them all to the breathing ball and the idea of using breath to help calm ourselves down or rev ourselves up. We worked on balance in chairs and standing where appropriate. We talked and shared our stories. We played games that incorporated fine motor and gross motor skills. We posed, we twisted, we stretched and strengthened, moved our arms and legs (sometimes separately and sometimes together!). We laughed.

Each week we'd have some of the same folks, some new folks, but still, I felt like we had created something special - a community. I greeted each and every person, caregiver or client, with the offer of a handshake and a smile, introducing myself, and asking about their experience with yoga, where they lived, what they liked to do with their time, and anything else they wanted, to share to help build those connections.

The pilot program was a success, in the eyes of the librarian that created it and the library district, and they approved a grant to continue the program at the first library and branch out to three others. I am honored to be picking up three of these four new classes that extend into early 2016. 

These classes are free of charge, meet as listed at the libraries and are a great way to introduce adults who may not otherwise have lots of socialization time to interact, to try something new, to connect. Ages 18 and up welcome.

Upcoming Dates (changes from the original flyer as noted)

• Lemon Grove Library: January 5, 12, 19 from 9:30-10:30 AM
• El Cajon Library: January 25, February 1, 8, 15, 22, 29 from 10-11 AM
• Vista Library: January 19, 26, February 2, 9, 16, 23 from 10-11 AM

Contact me, or the local branch for more information. You can also check my schedule for the dates/hours.

Gratitude to Debra Logan, Allyson O'Brien, Liz Vagani and Jenne Bergstrom for the chance to make a difference!

(Please note that this is not the same as the Silver Sneakers or my other Chair/Adaptive yoga classes. These are classes specifically designed for the group home and special needs adults. Though I humbly appreciate all students we must limit attendance to the program focus group.)

Special Yoga for Silver Sages!

Silver Sage Yoga for Bone Health and Balance

with Carolyn Boline

Saturday 9/12/2015  2:00 pm - 4:00 pm

$35.00 Early Bird, $40.00 at the door

This 2 hour workshop will include :
-moderate strength and weight-bearing poses to build and maintain bone density
-develop balance with stabilization poses
-props, including chairs, will be available to modify poses when needed for stabilization
-take home Yoga for Bone Health & Balance sequences for at home practice
-provide ample time for rest and integration for practices over 30 minutes
-lecture on benefits of Yoga with handouts

https://clients.mindbodyonline.com/classic/home?studioid=245196