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/

Coronavirus: What Older Adults Need to Know to Stay Healthy

Copied from https://www.silversneakers.com/blog/coronavirus-covid-19-what-seniors-should-know/

By Nancy Fitzgerald | March 24, 2020

The new coronavirus disease (COVID-19) has upended daily life, but there’s a lot you can and should do to protect yourself.

All around the world, the new coronavirus disease (COVID-19) has grabbed our attention—and for good reason. This respiratory illness can spread easily from person to person, and serious cases can lead to pneumonia and hospitalization.

“Our understanding is evolving day by day,” says Gary LeRoy, M.D., president of the American Academy of Family Physicians. “One thing’s for sure: It’s a serious virus, so we all need to take the necessary precautions.”

If you’re 65 years or older, you should know you’re at higher risk. That’s because the older you get, the less robust your immune system is likely to be. You may have a tougher time shaking off any virus, including coronavirus, than you would at 20.

“Plus, when you get to a certain age, you’re more likely to have accumulated some other health conditions, which can complicate the way the virus acts in your body,” says Dr. LeRoy.

In other words, if you have heart disease, diabetes, lung disease, or any other condition and you get sick from coronavirus, you may have more serious complications than someone who doesn’t have a condition.

Scary? Yes—we’re all human. But experts stress there’s a lot you can and should do to protect yourself. Here’s what to do right now, as well as steps to take should you get sick.

What Everyone 65+ Should Do

Because there’s currently no vaccine for coronavirus and because it spreads easily, prevention should be at the top of everyone’s minds, according to the Centers for Disease Control and Prevention (CDC). For older adults, it’s vital—and potentially lifesaving—to put them into practice. Here’s what the CDC recommends.

Avoid Crowds of All Sizes
Even if your community is not experiencing an outbreak at this time, this currently means skipping the mall, the gym, and activities at your local community center. In fact, many of these locations may close temporarily to slow the spread of coronavirus.

If there are cases in your area, your local health officials may have more specific instructions. Check your local news, or with your state or local health department. You can find information for state health departments here.

Worried about missing out on exercise or social opportunities? Good news: If you’re a SilverSneakers member, you can take advantage of free SilverSneakers On-Demand workout and nutrition videos. Plus, check out these ideas to stay socially connected—from afar.

Keep Your Distance
Whether you call it “social distancing” or “physical distancing,” this means putting about six feet
between yourself and others as much as reasonably possible. If you need to pick up groceries, medications, or household essentials, try to go when it’s less crowded, or ask a loved one for help.

Wash Your Hands Often—and Correctly

Lather up with plain soap and water of any temperature, and gently scrub your hands together for at least 20 seconds. Don’t forget the back of your hands, between your fingers, and under your nails. Finish by drying your hands (Hand Washing Sing-Along video here: https://www.youtube.com/watch?v=1ifVU1RFoq0).

Mind the Germ Hot Spots
At home, disinfect “high-touch” surfaces, such as doorknobs, light switches, counters, tables, faucets, toilets, and remotes. For any “disinfecting” products, follow the instructions for best results. (PSA for "sterile techniques" for grocery shopping and produce/food handling https://t.co/TGxS6ywoRK?amp=1).

If it’s necessary to leave the house—say, your doctor says you need to be seen in person—minimize contact with door handles, elevator buttons, and the like. Cover your hands with a tissue, and wash your hands afterward.

Postpone Travel
Whether you were planning to go on a cruise, fly to another country, or hop on a train to another state, you may need to rearrange your plans. Currently, the CDC recommends older adults avoid cruises and nonessential flights.

Ships and ports, planes and airports, and trains and stations tend to be exceptionally crowded places, so there’s a high risk of coming into contact with people and their germs. And if you’re going somewhere remote, it may be harder to get medical care if you get sick.

Check the latest coronavirus and travel guidelines here.

If You Have Heart Problems

High blood pressure (a.k.a. hypertension) or heart disease can increase your risk of developing serious complications if you get infected with coronavirus, according to the American Heart Association (AHA).

In the earliest cases, 31 percent of people who were hospitalized with COVID-19 had high blood pressure, and almost 15 percent had cardiovascular disease, according to JAMA.

“Coronavirus can lead to buildup of fluid in the lungs, and that puts greater strain on the heart,” explains Manish Trivedi, M.D., director of infectious diseases at AtlantiCare, a health system in New Jersey.

What to do: Be sure you’re up to date on your pneumococcal vaccine, and continue taking your prescribed medications. See the AHA coronavirus recommendations for heart problems here.

If You Have Diabetes

Whether you have type 1 or type 2 diabetes, high blood sugar levels can weaken your immune system and make it harder to treat viral infections, like coronavirus, says Dr. Trivedi.

Viral infections can also increase inflammation in people with diabetes, according to the American Diabetes Association (ADA). And a combination of inflammation and high blood sugar can put you at risk for more serious complications.

What to do: Take extra care to manage your blood sugar, and review or ask for your “sick day” plan from your doctor. Have medications and testing strips on hand, as well as simple carbs like soda or hard candies in case your blood sugar gets too low. See the ADA coronavirus recommendations for diabetes here.

If You Have Lung Disease

Coronavirus causes respiratory illness, so it may hit people with chronic obstructive pulmonary disease (COPD), asthma, or other lung problems especially hard, according to the American Lung Association (ALA).

“These people already have impaired breathing,” says Dr. Trivedi.

What to do: Have supplies of any medications on hand, and know how to use your inhaler if you have one. Review or ask for a “COPD action plan” or an “asthma action plan” from your doctor so you know what to do if your lung symptoms flare up. See the ALA coronavirus recommendations for lung disease here.

What to Do If You’re Sick

The CDC recommends watching for three key symptoms of coronavirus:

• Fever
• Cough
• Shortness of breath

If these seem familiar, it’s because they unfortunately mirror some of the top signs of cold or flu. Because of the overlap, it’s important that you call your doctor if you begin to experience any of these signs or if your existing symptoms get worse.

Explain your symptoms, and follow any advice you get to a T, says Dr. Trivedi. You will be given instructions that are specific to your health needs, including if you should go to a medical facility and any safety steps you need to take before going.

Because coronavirus spreads easily, do not go to your doctor’s office without calling ahead first. If you have it, you could pass it on to others. If you don’t have it, you could catch it from someone else.

When to Get Emergency Help

The CDC also recommends getting immediate medical care if you have these coronavirus warning signs:

• Difficulty breathing
• Persistent pain or pressure in the chest
• New confusion
• Bluish lips or face
• Any other emergency signs your doctor has indicated

Call 911, and be as specific as you can about your symptoms. Follow any instructions they give you.

Chair Yoga Live Streams via ZOOM Weekdays 11:00 -11:45AM

Link and password required to join. Email your name and a little bit about your interest in our class to byomyoga@gmail.com in advance, then I can send you the free link to our class! 

For all of us living as productively as we can in the confines of our own homes during this health crisis, I've set up via ZOOM a live stream class a Gentle Chair Yoga class, from March 24 through the foreseable future. 

I'll be there about 10:50 to greet people, and will start right away at 11. We will practice for about 40 minutes. You have an option to enable your own video (so others can see you; I have this disabled by default but you can enable it). You will be able to talk (if you have a microphone on your PC, or you are using your phone/tablet), and you will be able to text chat (there will be a chat icon at the bottom of the screen). Once the class starts I will mute everyone else for quiet. 

The app is free, the website is free, the class is free - this is a service to help keep us all a little more sane during our time of self care (quarantine) and healing. 

If you are a Silver Sneakers member (Tivity), please make your presence know before or after class so I can mark your attendance! You can check your membership eligibility here (here's a list of health plans that carry it https://tinyurl.com/y57c6duc).

Be well, see you this week. Your feedback humbly requested.

For previously recorded classes, click this link: https://www.byomyogavideos.com/

For some basic ZOOM troubleshooting, click here: http://byomyoga.blogspot.com/2020/04/zoom-help-for-our-live-streaming.html.

7 Simple Stretches for Older Adults By the Editors of SilverSneakers | September 18, 2019

Need to turn your head to check for traffic, or reach into the cupboard for a plate? Want to improve your golf swing—or your cha-cha? Better flexibility can help with all of those. A more flexible body means you’ll have a greater range of motion in your joints, which makes it easier to move. And if you spend a lot of time sitting or looking at a screen, you’ll want to work the stiffness out of your shoulders, back, and hips. Ready to loosen up? These simple stretches can help.

(full link: https://www.silversneakers.com/blog/stretching-for-seniors-7-simple-moves-for-the-not-so-flexible/)

How to Use These Stretches

These stretches are meant to be versatile, and you should feel free to use them however they best help you. You can pick one or two stretches to do anytime you want to relieve joint stiffness or muscle tension. Or you can do all seven together at the end of your normal workout or on their own as a stretching routine. They’re gentle enough to do every day, if you wish.

Most of these stretches can be done without any equipment and with minimal space, but you can modify them as needed. For example, most of the standing and floor stretches can also be done in a chair. Plus, you’ll see other tips to make the stretches easier.

If performing these stretches as a routine, you’ll want clear space, a mat, and a bench or chair. Get your blood flowing by walking in place for five minutes. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds.

As you stretch, breathe deeply, and go slowly. Listen to your body, and never force a movement that causes pain. It’s okay if you can’t bend very far now. It’s more important to use good form. And with regular stretching, your flexibility will improve.

Here’s how to perform each stretch. As always, safety is key. The stretches here may be different or more advanced than those you’ll experience in a Silver Sneakers class. If you have a chronic condition (including osteoporosis, an injury, or balance issues) talk to your doctor about how you can exercise safely.

1. Overhead Side Stretch

SS_OverheadSideStretch_A0028
Hold for 10 to 30 seconds per side
How to do it: Stand tall with your feet hip-width apart. Raise your arms overhead. If you’d like, interlace your fingers.
Keeping your torso long, gently lean to the left, and hold for 10 to 30 seconds. Return to center, and repeat on the other side.

Make it easier: Sit tall in a chair, keeping your hips, knees, and toes forward. If it’s uncomfortable to lift your arms overhead, rest your arms on your hips, or keep them down by your sides.

2. Shoulder Stretch

SS_ShoulderStretch_A0029
Hold for 10 to 30 seconds per side
How to do it: Stand tall with your feet hip-width apart. Reach your right arm across your body. Place your left hand on your upper right arm, and gently draw your right arm closer. Hold for 10 to 30 seconds. Release, switch arms, and repeat.

Make it easier: Sit tall in a chair, keeping your hips, knees, and toes forward. If this stretch is uncomfortable, try the shoulder roll. It’s a great stretch for your neck and shoulders.

3. Triceps Stretch

SS_TricepsStretch__A0030
Hold for 10 to 30 seconds per side
How to do it: Stand tall with your feet hip-width apart. Raise your arms overhead, and bend your right arm so it’s behind your head. Place your left hand above your right elbow, and gently draw your right arm in. Hold for 10 to 30 seconds. Release, switch arms, and repeat.

Make it easier: Sit tall in a chair, keeping your hips, knees, and toes forward. For a shallower stretch, don’t reach your bottom hand as far. Aim for the back of your head rather than the base of your neck.

4. Hamstring Stretch

SS_HamstringStretch_AARP0133
Hold for 10 to 30 seconds per side
How to do it: Place your right heel on a bench with your leg straight and toes up. Without rounding your lower back, gently hinge forward from your hips until you feel a comfortable stretch. Hold for 10 to 30 seconds. Release, switch legs, and repeat.

Make it easier: Do this stretch while seated in a chair, resting your heel on the floor in front of you.

5. Calf Stretch

SS_CalfStretch_AARP_AUG_A0005
Hold for 10 to 30 seconds per side
How to do it: Stand with your left leg in front and slightly bent, and your right leg straight behind you. If you’d like, perform this move near a wall or counter, holding on for support.
Gently press your right heel into the floor to feel a comfortable stretch. Hold for 10 to 30 seconds. Release, switch legs, and repeat.
Make it easier: Sit in a chair for seated calf stretch. See how in our guide to foot exercises for older adults.

6. Supine Knee to Chest Stretch

SS_SupineKneetoChest_AARP0076_M68
Hold for 10 to 30 seconds per side
How to do it: Lie on a mat with your legs straight. If that’s uncomfortable, bend both knees, and rest your feet on the mat.
Keeping your upper body down, lift your right knee toward your chest as far as comfortable. Gently grasp the back of your thigh to draw your leg closer to your chest. Hold for 10 to 30 seconds. Release, switch legs, and repeat.
To come out of the pose, sit up slowly, gently rolling to your side first if needed. Check that you feel steady before standing up.

Make it easier: Sit in a chair for seated knee to chest. See how in our guide to yoga moves to ease back pain.

7. Cat-Cow Stretch

SS_CatCow_A0012
Alternate for 10 to 30 seconds
How to do it: Start on all fours with your hands below shoulders and knees below hips.
Gently round your back up toward the ceiling (like a cat) while tucking your chin toward your tailbone. Then reverse the movement by arching your back (think about a cow) while lifting your hips and head. Continue alternating for 10 to 30 seconds.

Make it easier: If getting on the floor is uncomfortable, perform seated or standing cat-cow.

Silver Sneakers hubbub and getting the most out of your benefits

My library classes are sponsored by Silver Sneakers(TM) which is a brand of Tivity (formerly Healthways).

Tivity works with Insurance companies to provide access to fitness programs at gyms and external locations (like my classes at libraries, called Flex classes). The insurance company contract with Tivity, and when one of their members checks in to one of the gyms, or signs in to one of my classes, the insurance company pays a fee to Tivity (who in turn pays a small stipend to the gym or for Flex classes, the instructor, aka, me).

There has been a big hubbub because one of the big insurance carriers dropped the Silver Sneakers contract (and replaced it with something else). Their members have access to an assortment of other fitness benefits (gyms and what not), but they don't necessarily have access to the same clubs as Silver Sneakers and they don't have the Flex instructor listing.

My classes, are free for anyone to attend. My Tivity coordinator was very complimentary when I explained to her why I do it this way, as opposed to charging a fee to the non-Silver members. Part of the reason is that my locations won't let me, but moreover, I think that yoga should be financially accessible to the community. Teaching seven of these classes a week helps make it work as a job for me as the county pays a small amount to support the community, and the attendees are often generous enough to make gratitude donations in appreciation, whenever they can. It's a business model that works for us.

But back to my original point, Silver Sneakers.

I find frequently that people do not know if they are a Silver Sneakers member or not. American Specialty Health does have a program of it's own with Kaiser Permanent called Silver and Fit, and often people know about that one (I'm going to be on their Active Options instructor roster soon too). But as far as the Silver Sneakers, either the insurance company hasn't explicity told them about their membership (perhaps to avoid having to pay into the system?) or the person just doesn't understand how it works. When someone comes to my class I can try to check their status by entering in a legal name and birthday but some folks, in this era of data privacy, are resistant.

With one of the large carriers dropping the program I had to do a big investigation into who was "left" and what I could do about the loss of income due to so many people having their policies changed.

So with that in mind I'm listing here all the companies to date that DO have the Silver Sneakers benefit in their programs. Please, investigate with your policy, and even check on the website to see if you are in the group. You might be missing out on the opportunity to go to your favorite local gym and take classes, go swimming or get training for free. You also have access to online tools for health and fitness management, as well as listings of all the Flex classes that are out there (like, mine!).

The list below ONLY applies to California, but please use the link to get to your state and explore your options!

https://tools.silversneakers.com/Eligibility/HealthPlans?state=CA

• Aetna Medicare MAPD* 
• Anthem Blue Cross Cal MediConnect Plan 
• Anthem MediBlue Coordination Plus (HMO) 
• Anthem MediBlue Access (PPO) 
• Anthem Value Plus (HMO) 
• Anthem Connect (HMO SNP) 
• Anthem Diabetes (HMO SNP) 
• Anthem Care on Site (HMO SNP) 
• Anthem Heart (HMO SNP) 
• Anthem Breathe (HMO SNP) 
• Anthem ESRD (HMO SNP) 
• Anthem MediBlue Dual Advantage (HMO SNP) 
• Anthem MediBlue Plus (HMO) 
• Anthem MediBlue Select (HMO) 
• Anthem StartSmart Plus (HMO POS) 
• Anthem Medicare Supplement Plans A, F, Innovative F, G & N 
• Anthem CalPERS PPO Supplement to Medicare Plan for 
• Anthem PERS Select, PERS Choice, and PERSCare plans 
• Blue Shield Medicare Supplement plans 
• Blue Shield Trio Medicare 
• Blue Shield 65+ 
• Blue Shield 65+ Choice 
• Promise Health Plan Care1st Health Plan AdvantageOptimum Plan 
• Promise Health Plan Care1st Health Plan Coordinated Choice Plan 
• Promise Health Plan Care1st Health Plan Total Dual Plan 
• Humana Medicare Advantage and Medicare Supplement 
• L.A. Care Cal MediConnect Plan (MMP) 
• SCAN Health Plan 

SPRING into Garden Yoga!

Join us for Yoga at the

Water Conservation Garden

12122 Cuyamaca College Dr. West, El Cajon CA 92019

New Classes announced February 11, March 11, April 8, May 13

Mondays 9:00 am - 10:00 am.

$5 for Garden or Silver Sneakers members, $10 for non members. 

Includes day pass to the garden.

Chair and Mat friendly. Reservations required:

https://thegarden.org/events/garden-yoga-4/

Is Silver Sneakers Yoga only for, like, um, Seniors?

The easy answer is OF COURSE NOT!  It's a fusion of Vinyasa yoga, where movement is matched with breath, Iyangar yoga with deliberate (and liberal) use of props for pose accessibility and enhanced alignment, and Viniyoga, a therapeutic style of yoga that is designed to move the body and use the breath to help manage conditions and injuries.

Slide from the Tivity Silver Sneakers Yoga Training Program

This combination of styles can be both progressed (intensity increased) and regressed (intensity decreased) like every other format to work with each student's abilities as best as possible.

Like every yoga practice, we learn how to breathe not just in and out, but to coordinate movements to breath, and consciously control the breath cycles to both decrease stress and improve concentration.

We also work on functional movement practices like balance, muscular flexibility, skeletal range of motion, endurance, coordination, and cognitive health. The three yoga practices fused together can take us through a full range of asana (physical postures) and pranayama (breathwork) that help bring us into a state of santosha (contentment) with our bodies where they are on any given day, helping to create a state of not only physical wellness, but mental as well.

We start our classes in chairs, and include standing postures for those that can and want to incorporate them into their personal practice, but there is never an obligation to move beyond your individual safety zone. If someone utilizes a walking support and cannot move safely without one, or perhaps a wheelchair, there would never be a push to NOT use that tool; that would go against not only ahimsa (non-harming principle of yoga) but also would not follow both the concepts of Iyengar yoga which encourage the use of props (appropriate tools), as well as Viniyoga which says to manage your condition as needed with focus on the BREATH.

But these do not limit the practice to just people "of a certain age or physical condition." Of course traditionally these classes were designed (and paid for) as part of a 65 and older wellness program, as the improvements to quality of life from exercise have been well proven especially for those at that age. We all know that exercise at all ages has proven benefits, and (even) yoga in a chair based format can be invigorating as well as interesting (at least the way that I teach!) and restorative to body and mind.

The Silver Sneakers program now has opened many of its classes to people between the ages of 18 and 65. The program is called Tivity Prime Fitness and offers the benefits of having access to multiple fitness facilities as well as some off the Tivity Flex classes (like the ones I teach).  You can check to see if you are eligible (via your existing insurance and/or company benefit package) here: https://tools.primemember.com/Eligibility/CheckEligibility.

There is also a link to the facilities that accept the Prime membership (that is to say, you can go there "for free" as part of your Prime enrollment) - gyms like Crunch, Chuze, Rehab United, LA Fitness - provide you with amazing opportunities to get your fitness fix and not have to wait until you are 65. 

Remember that everyone is welcome at my Flex classes free of charge  regardless of fitness level, age, or experience with yoga. If you don't have the Silver Sneakers or Prime benefit, and my schedule doesn't match with yours, you can also check out the San Diego County and City Library websites for other free classes. Community Colleges, Oasis Adult Education, and the YMCA are also wonderful places to explore for a wide variety of wellness-based resources that might fit your budget.

So in conclusion, no, Silver Sneakers is not just for the silver haired. If your heart and mind are open to the experience, I encourage you to try some "Yoga Fusion" with me. It might just be a breath of fresh air.

State of California retirees can be eligible for Silver Sneakers

Many retired State of California employees with PERScare and over 65 may now be eligible to opt in to the Tivity Silver Sneakers program on their Medicare insurance. That means free admission to 24 Hour Fitness, LA Fitness, Crunch and more gyms that have Silver Sneakers classes and low or no cost community Flex exercise classes. You should have received a new brochure in the mail about opting-in to this program. Check your insurance website for info, and sign up if you can!

Silver Sneakers Time Changes

Please check the Senior Yoga page on this website for new changes to the times for the Monday, Wednesday and Friday afternoon free yoga classes and for all upcoming class cancellations due to holidays, etc.

Mondays at the El Cajon Library and Fridays at Lemon Grove Library will start at 12:45 PM (instead of 1:00 PM) effective immediately.

Wednesdays at the Casa de Oro Library will start at 12:45 PM for the rest of September. Starting October 4 (the first Wednesday in October) classes will move to 12:00 PM to 1:00 PM.

Please do not hesitate to call with any questions; always check the live schedule for the most up-to-date class information.

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

Additional SD County Fitness Resources (seniors) - Yoga, Tai Chi, Chi Gong, Pilates, Zumba, and more

Live Well San Diego
www.livewellsd.org/

Feeling Fit
http://www.healthierlivingsd.org/

Fit Club schedules http://www.sandiegocounty.gov/content/dam/sdc/hhsa/programs/ais/documents/Feeling_Fit_Schedule.pdf

Tai Chi Schedule: http://www.sandiegocounty.gov/content/dam/sdc/hhsa/programs/ais/documents/Tai_Chi_Schedule.pdf

Chronic Conditions/Living with Diabetes class schedules: http://www.sandiegocounty.gov/content/dam/sdc/hhsa/programs/ais/documents/Healthier_Living_Workshop_Schedule.pdf

FALL PREVENTION (the accident not the season HAHAHA) http://www.sandiegofallprevention.org/

Silver Sneakers (medicare, Sharp, among others)
https://www.silversneakers.com/tools/fitness-locations

Silver and Fit (Kaiser among other programs)
https://www.silverandfit.com/

Healthy San Diego Program
http://www.sandiegocounty.gov/content/sdc/hhsa/programs/ssp/healthy_san_diego/resource_links.html

County Library Activity Schedule
http://host.evanced.info/sdcl/evanced/eventcalendar.asp

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.

Silver Sneakers FREE Yoga classes at local libraries

This information has been moved to the Silver Sneakers page on this blog. Click here to check it out!