Beginners Yoga · Chair Yoga · Chair Yoga Fitness · Yoga Nidra · Yogic Sleep

Chair Yoga Near Me

Chair Yoga Near Me

Thursdays at 10:00 AM – $5 – at Wesley UMC, 3515 Helena Avenue, Nederland, Texas

Light Blue and Grey Foods Plain Collage Instagram Post
Will need to get more chairs in our next class!  Thank you for supporting the Back Pack Food Ministry at Wesley UMC in Nederland, Texas

Call Gail Pickens-Barger for more information about this public Chair Yoga Class. I have two time slots available to bring chair yoga to your place of business or residential rest home. 409-727-3177 for time slots and rates. Or Contact Gail on this form.

Benefits of Chair Yoga

 

Adaptive Yoga · Beginners Yoga · Benefits of Yoga · Chair Yoga · Chair Yoga Fitness · Get Fit Where You Sit Chair Yoga · Heart Smart Chair Yoga · Uncategorized · Yoga for Multiple Sclerosis · Yoga Nidra · Yogic Sleep

Yoga Reduces Fatigue in Multiple Sclerosis Patients, Study Finds.

Yoga Reduces Fatigue In Multiple Sclerosis Patients, OHSU Study Finds

CorpChairYoga
Thursdays at 10am at Wesley UMC, 3515 Helena Avenue, Nederland, Texas 77627

More info on the Benefits of Chair Yoga shown Here

Teaching Schedule of Chair Yoga Classes shown Here

ScienceDaily (June 10, 2004) — PORTLAND, Ore. — Just six months of yoga significantly reduces fatigue in people with multiple sclerosis, but it has no effect on alertness and cognitive function, says a new Oregon Health & Science University study.

The study, published June 8 in the journal Neurology, found that yoga is as good as a traditional aerobic exercise program in improving measures of fatigue, a common and potentially disabling symptom of MS. It was the first randomized, controlled trial of yoga in people with MS.

A parallel study by the same OHSU authors, presented in April at the 56th annual meeting of the American Academy of Neurology, found that cognitive function does not improve among healthy seniors in a six-month yoga program or exercise class, but physical health and quality of life appear to be enhanced.

The MS study was not designed to determine the impact of yoga on the disease itself, said the study’s lead author, Barry Oken, M.D., professor of neurology and behavioral neuroscience in the OHSU School of Medicine. Rather, it was intended to determine the effect of yoga and aerobic exercise on cognitive function, fatigue, mood and quality of life among people with MS.

“There are some claims out there that yoga helps MS itself, that it can decrease the number of lesions” in the brain caused by MS, said Oken, director of the Oregon Center for Complementary and Alternative Medicine in Neurological Disorders (ORCCAMIND) at OHSU. “I’m not sure that that’s not the case, because stress may have an impact on MS. But that was not what we were trying to show.”

Study co-author Dennis Bourdette, M.D., professor of neurology in the OHSU School of Medicine and director of the Multiple Sclerosis Center of Oregon, said yoga was studied because many people with MS already are using it and reporting benefits.

“We wanted to see whether or not it was beneficial when studied scientifically and how it compared with a type of exercise that physicians are more comfortable recommending — exercise on a stationary bicycle supervised by a physical therapist,” said Bourdette, chairman of the School of Medicine’s Department of Neurology and associate director of ORCCAMIND.

An earlier survey of nearly 2,000 MS patients in Oregon and southwest Washington found about 30 percent of respondents tried yoga. Of those, 57 percent reported it to be “very beneficial,” Bourdette noted. Indeed, many chapters of the National MS Society sponsor yoga programs.

“So it is used fairly commonly, and I believe with the publication of our results it will gain even more acceptance and use,” he said. The study “also clearly demonstrates that yoga postures can be modified for use among people with MS who have disabilities caused by their condition and that yoga can be done safely and effectively.”

The study examined 69 MS patients in three groups: one taking weekly Iyengar yoga classes along with home practice; another taking a weekly exercise class using a stationary bicycle along with home exercise; and a third group placed on a waiting list to serve as a control. Participants were monitored for attention, alertness, mood, anxiety, fatigue and overall quality of life.

The yoga classes were offered once a week for 90 minutes. Participants were taught up to 19 poses, each held for 10 seconds to 30 seconds with rest periods of 30 seconds to a minute. They also performed breathing exercises to promote concentration and relaxation, as well as progressive relaxation, visualization, and meditation techniques. And the daily home practice was strongly encouraged.

The MS study’s aerobic exercise component was similar to the yoga intervention, with one class per week plus home exercise. It consisted of bicycling on recumbent or dual-action stationary bicycles, and each class began and ended with about five minutes of stretching. Participants were given exercise bikes to use at home and were encouraged to use them outside of the weekly class.

While the yoga and aerobic exercise programs produced no significant changes in alertness, attention or other measures of cognitive function in MS patients compared with the waiting-list group, the study found there were improvements in two fatigue measurement tests.

“We think they’re equally beneficial for symptoms of fatigue from MS,” Oken said of yoga and aerobic exercise.

The study cautioned that the reasons behind the reduction in MS fatigue symptoms are unclear. The socialization aspect of the yoga and exercise classes, as well as a placebo effect — simply telling participants that the exercise program was specifically designed to improve psychological well-being — could be credited.

Yoga is a type of so-called mind-body medicine that includes tai-chi, meditation, and dance, music, and art therapy. It is a commonly practiced method involving behavioral, psychological, social and spiritual approaches to health, and it is centered around meditation, breathing, and postures.

Of the active or hatha yoga techniques, Iyengar yoga is the most common type practiced in the United States. Participants assume a series of stationary positions that employ isometric contraction and relaxation of different muscle groups to create specific body alignments. There also is a relaxation component.

“I see it mostly as a kind of physical activity with a stress-reduction component and body awareness features,” Oken said of yoga. “It has this aspect of bringing your attention to the present moment. But it’s hard to know if that’s due to relaxation or getting your mind not to worry for a little bit.”

Whatever the workout method, exercise seems to help MS patients reduce fatigue symptoms, Bourdette said.
“This is true whether the regular exercise is yoga, swimming, using a stationary bicycle or any other physical activity,” he said. “Sometimes the effects are quite dramatic and other times less so. But everyone with MS who exercises regularly reports benefit.”

The parallel study on the effects of yoga and exercise on healthy seniors focused on 136 participants aged 65 to 85. It showed there were some improvements in physical measures, such as cardiovascular fitness, and quality-of-life measures, such as energy and fatigue.

There was no improvement in measures of cognitive function, however, compared with a waiting-list control group.

“I was hoping to show some cognitive benefit, but the main benefit was a decrease in fatigue and higher energy levels,” Oken explained. “I think those relative benefits are only going to be seen over quite a long period of time. In healthy people, it’s probably going to be a fairly subtle effect.”

Both studies were funded by the National Institutes of Health.

34963638_10105813201574412_3974282806929915904_o
Relaxation and Yoga Nidra done seated on the chair.

Adaptive Chair Yoga for MS at Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas 77627. Sponsored by the National MS Society, free for attendees and their support people. 10 a.m. to 11:00 a.m., Thursdays.

Here’s a link to my Yoga Nidra that I posted on SoundCloud.  Enjoy!

………………………………………………………………………………………………………………………..

Adaptive Yoga for those with
Multiple Sclerosis

Instructor Gail Pickens-Barger is a member of the International Association of Yoga Therapists and the Yoga Alliance, and is sponsored by the National Multiple Sclerosis Society.

She is certified at the 200-hour & 500-hour experience registered yoga teacher level and specializes in Adaptive Yoga for Multiple Sclerosis.
For more information, contact Gail Pickens-Barger at 409-727-3177

#yogawithgaileee
#chairyogafitness

Adaptive Yoga · Beginners Yoga · Benefits of Yoga · Chair Yoga · Chair Yoga Fitness · Get Fit Where You Sit Chair Yoga · Yoga for Multiple Sclerosis · Yoga Nidra · Yogic Sleep

Better sleep with Chair Yoga

Better sleep with Chair Yoga

Better Sleep with Chair Yoga - chairyogafitness.com
Better Sleep with Chair Yoga – chairyogafitness.com

#bettersleep through #chairyogafitness We do all the great yoga poses for not only easing back pain, and strengthening and lengthening, but the yogic sleep method to enhance your sleep!#yogawithgaileee #lovewhatido Chair Yoga at @wesleyunitedmethodistchurch 3515 Helena Avenue, Nederland, Tx $5 or food ministry donation. Call Gail at 409-727-3177 on your yoga questions or backpack food ministry questions. Great for #veterans too! 10 AM Thursdays!

Here’s the link to my yoga nidra I recently posted on SoundCloud.  About 15 minutes.  Enjoy!

Yoga and Sleep

National Sleep Foundation 2003 Sleep in America Study found that about half of the senior citizen population reports some type of sleep problem such as waking to go to the bathroom and not being able to get back to sleep. Sleep problems in the elderly are correlated with stress, medical conditions, excess weight or fatigue. The study indicates that many of these problems go untreated.

Additional factors that contribute to insomnia include anxiety, depression, caffeine, alcohol, pain, grief, as well as chronic conditions such as arthritis, asthma, sleep apnea or restless legs syndrome.

There is a positive correlation between sleep and fitness. About half of older adults do some kind of fitness activity during the week. Simple stretching and yoga relaxation exercises can enhance mental and physical relaxation and improve the quality of your sleep.

Yoga Poses:
There are a variety of yoga poses done before bed that may be helpful. They can be adapted to use in a chair. These include: legs up the wall or on a chair (laying on the floor with legs resting on a chair); seated forward bend (seated leaning forward on another chair or table) and sitting in easy pose, cross-legged with back against wall.

Deep Breathing:
Use deep breathing to relax and unwind from a busy day. Breathe deeply and evenly through both nostrils. Inhale for 4 counts, exhale for 4 counts for several complete breaths. Then inhale for 3 counts and exhale for 6 counts. Repeat several times. Increase the length of the exhaled breath as you are able. Only do what is comfortable for you.

Relaxation:
Use progressive relaxation in any one of its many variations to relax the body. For example, begin by focusing on your feet as you inhale and exhale slowly. Focus on relaxing your toes, ankles, heels, calves etc. with each exhale. Some people like to tighten muscles and then relax them as they exhale. As you relax, feel all the tension drain from the part of the body on which you are focusing. Continue throughout your body, relaxing each part as you exhale. In addition, you can focus on your breath as you inhale and exhale or think of a special word and repeat that word as you inhale and exhale. Visualize a favorite place and go there in your mind. Find a progression that works for you and practice it. When you have problems sleeping use the progressive relaxation you have practiced.

Take a little time to unwind before you go to sleep. Don’t keep working until you hit the mattress.

Other Suggestions include:

  • Make your bedroom comfortable and inviting. Eliminate noise and excess light.
  • Go to bed the same time every night. Create a routine that prepares you for sleep.
  • Take a warm bath.
  • Massage your feet, especially the pressure points on the inside and outside of your heels.
  • Massage your face.
  • Alcohol and tobacco taken near bedtime can interfere with deep sleep.
  • Get some exercise during the day. Include walking, weights, yoga, or Tai Chi in your plan.
  • Check with you doctor before taking medication
  • Insomnia is not life-threatening. When you can’t sleep write down the thoughts that are concerning you. Keep a list of positive thoughts and focus on them.
  • Take a 20 minute (not longer) nap during the day

Be kind to yourself. Sleep cannot be forced, it can be coaxed. The world can spin without you for a while. Enjoy this moment.

#yogaforscoliosis 

#yogaforosteoporosis

#osteoporosisyoga

#yogaforbackpain

#yogaforsleep

#yoganidra

#yogicsleep

#setxyogaclasses

#setxyogastudio

#veteransyogaproject

Chair Yoga Near Me
Chair Yoga for Seniors
Seated Yoga
Chair Yoga

SoundCloud

YogaNidra

 

Adaptive Yoga · Beginners Yoga · Benefits of Yoga · Chair Yoga Fitness · Get Fit Where You Sit Chair Yoga · Heart Smart Chair Yoga · Yoga for Multiple Sclerosis · Yoga Nidra · Yogic Sleep

Five minutes of yogic sleep added to chair yoga – testimonials!

Five minutes of yogic sleep added to chair yoga in Nederland, Texas. Here’s what my students said!

Chair Yoga Sleep Yoga Nidra
Slept Great!  We do a 5-minute Yoga Nidra (yogic sleep method) in the seated chair yoga fitness class and this is what my students had to say about how they slept!  WOW! #chairyogafitness

Chair Yoga Fitness starts back up January 9th, 2020, Thursday at 10:00 AM.  See you at Wesley UMC, 3515 Helena Avenue, Nederland, Tx.

Here’s the link to my yoga nidra that I posted up on SoundCloud.  Enjoy! This one is a bit long than what I use in my chair yoga class.

#yogawithgaileee
#chairyogafitness

More info on the Benefits of Chair Yoga shown Here

Teaching Schedule of Chair Yoga Classes shown Here

 

 

Chair Yoga Fitness

Chair Yoga in Nederland, Texas

Chair Yoga in Nederland, Texas

I teach chair yoga fitness on Thursdays at 10:00 am at the Wesley United Methodist Church, 3515 Helena Avenue, Nederland, Texas.

  • Just $5.
  • Alternatively, you may bring back pack food ministry items for this class.
  • If you have MS and/or accompany your friend,spouse, that has MS, your class fee has been waived.
  • Come a bit early, your first time to get registered.
  • Call Gail, Chair Yoga Teacher at 409-727-3177 if you have any questions about this yoga class or others in the area, I keep a list of where yoga is offered in MidJefferson County.
  • Thank you for coming to my site.
  • #chairyogafitness #yoganearme #yogawithgaileee #yogawithgail

_YWG FB

Chair Yoga Fitness

One hip forward, one hip back…. Yoga

Chair yoga too!

Yoga with Gail

Yoga can help, yoga can heal, but yoga can hurt too!

What do Warrior 1, Warrior 2, Standing Nose to Knee Pose (Pyramid), Runners Lunge have in common?  Typically one hip is more forward, the other hip more shifted back.  This can be a problem with some folks, as they can irritate their SI Joint.

Coming in January, Gentle Yoga for Low Back Care with Gail in southeast Texas!

January 2020 Yoga (1)

Reminds me of a song my earlier years, “Huey Lewis and The News” – Hip to be Square!

#gentleyogaforlowbackcare
#beginnersyoga
#workingtowardbeingpainfree
#yogawithgaileee

Give me a call 409-727-3177 if this interests you!

View original post

Chair Yoga Fitness

Gifts under $50 for Yoga & Fitness

Some of my favorite tools to use in Chair Yoga Fitness Classes and in Beginner Mat Yoga Classes. My clients are always asking where they can get the lavender, the stretch out straps and the yoga blankets!

Yoga with Gail

Gifts under $50 for Yoga & Fitness

These are some of my favorites for using in my fitness and yoga practice.  Enjoy!

Gift Guide For the Yogi

Yoga Gift Guide for under $50 My favorite tools for using in yoga classes and personal fitness. Help ease the pain from the body using these various tools and books!

rbg-bookTake a look at this review of The RGB Workout. I was so impressed I bought a book for me and a book for my over 90 year old mom!

Another “find” is the Stretch Out Strap by optp.com I first ran into this particular looped yoga strap over 17 years ago, when I took the two day YogaFit for Seniors training. The class included using poses seated on the chair, behind the chair, a block, ball, and this really cool strap. You did not have to use your “grip” but threaded your hand into the loops to use the strap in your…

View original post 257 more words