Better Bones and yoga, new Sauna
How can yoga support bone health? And a lovely poem...
Dear yogi’s and yogini’s,
Keep on reading for-
Ocean breathing
Bone Health and Yoga
Better Breathing and Brains
Chair yoga
A new sauna in Liverpool
A lovely poem
I hope this finds you well ? The heat has been an issue for all of us this week - we’ve been practicing cooling sitali/sitkari and ocean breathing in class to regulate our temperature this week. Find out more about ocean breathing here.
I’m really enjoying the current block on bone health, which we are also covering in the Tuesday Yoga for Healthy Aging course.
This has been considered a bit of a controversial subject by some people, who have suggested that yoga is insufficient on it’s own to support bone health and reduce the risk of fractures. I’ve always disagreed with this, thinking that yoga practiced the right way, can support bone health. And all the research I’ve done has certainly supported this argument. There are several people in class who have been diagnosed with osteopenia and osteoporosis, so I’m really keen to offer ways to maintain and possibly improve bone health. I’m also very aware that there may be people in class who have osteoporosis, but don’t know it - this can affect men as well as women.
Nevertheless, it’s true to say that the body responds well to a range of movement, so including walking, especially nordic walking, time in the gym, and using ways to progressively increase resistance by using stretchy bands and weights will all help to further maintain, and hopefully improve, bone health.
This week we did the pawanmuktasana joint freeing series, which lots of people found really helpful - it’s like a moving meditation.
These are some of the books I’ve been using recently.
Dr Andrew McGonigle suggests -
“Encourage students to continue practising yoga, as it supports movement, confidence, and general health. Be clear that yoga can contribute to bone health, particularly for those who are currently inactive, but it may not be sufficient on its own for long-term bone adaptation.
Introduce resistance training as a complement to yoga rather than a replacement. Help students understand that progression is not only about doing more, but about changing the nature of the load placed on the body.
A simple way to summarise this for your classes is, yoga can be a valuable foundation, but for bone health, it is only one part of the picture.”
I’d recommend signing up to his substack emails for more useful insights.
Ways that yoga supports bone health
movement supports our sense of where we are in space (proprioception), and in turn this helps our balance. Reduced falls = less likelihood of breaking bones.
bearing weight - eg one leg balances, and using stretchy bands in asana practice, and also moving joints through a wider range of movement than they might move through in daily life, helps to support bone mineral density, and also supports joint health.
stronger muscles = stronger bones, because of the action of the muscle fibres pulling the bones in different directions
stronger muscles also support the bones, so even if bone density stays the same, the stronger muscles reduce the likelihood of fractures.
a healthier diet is essential for bone health
gentle movements to support the joints
Other factors to consider -
Dr Lara Briden talks really clearly about bone health in her book, suggesting the following considerations (I’d really recommend her book!)
Supplementation with D3 and K2 is essential for everyone ! Especially during the winter when we don’t get sufficient sunlight. D3 and K2 work in tandem to absorb calcium and put it into bones and not blood vessels.
Calcium supplements may not be helpful ! This may come as a surprise, but there is little evidence they work, and they may increase the risk of heart disease. We need 600mg daily of calcium from seeds, bony fish, green vegetables, and dairy (but only if you can tolerate it)
Micronized progesterone has bone-building properties
Do your research into bisphoshonates before taking them !
Support a healthy circadian rhythm - adequate sleep is important for bone health.
Include a variety of exercise styles - keep moving ! Motion is Lotion.
This is a really huge area, and too big to cover in a brief email, but if you’ve got this far, hopefully I’ve inspired you to do some research into bone health, so you can do all you can to support yours !
Better Breathing
Our next topic will be Better Breathing - so expect lots of breath awareness and pranayama ! Tickets go on sale soon - please check Bookwhen for all the information, and if you struggle with Bookwhen please ask me for help to ensure you get a place in class.
Better Brains
A few people have suggested that we finish the BB series with Better Brains for a topic ! And having done a bit of research, I know that this will be fascinating - the idea that we can remodel our brains with neuroplasticity is incredible, so I’m looking forwards to this too.
After that, I think we will have just a few weeks of Simply Yoga before looking for another topic !
Tuesday afternoon chair yoga at Hoylake Parade
I’m really enjoying this new class which is lovely, and already well attended, but we have plenty of space so please spread the word.
Sauna Birds - a new sauna at Liverpool watersports centre
Many of you know I enjoy a cold dip in the sea during the summer, and I’ve been slowly getting acclimatised to going in saunas too (I used to find it quite overwhelming, but now just pop in and out and feel happy to stay in one).
So I’m delighted that my friend Helen has opened a sauna at the Liverpool Watersports Centre - it’s only 30 mins away, and the parking is free. There are good changing facilities, and the view from the cabin is lovely.
It’s the nicest sauna I’ve ever been in !
There are also baths of cold water, and you can book a swim in the dock too (this is through the centre - not saunabirds). Here are Katy and I on opening day - so lucky with the weather too !
Hopefully this link will get you to the website and booking system - click here
Prayer to Mother Earth
When I feel the warmth of your sun, may I know I am loved.
When I feel the flow of your waters, may I know I am free.
When I feel the protection of your earth, may I know I am strong.
Whe I feel the clarity of your air, may I know I am wise.
When I gaze into the beauty of your rose, may I know I am divine.
And She whispers,
“Always, Always, Always”
From Whispers from Mother Earth by Stella Tomlinson
Looking forwards to seeing you in class
With love
Kate xx