Therapeutic Thursday: Yoga Fitness. Cat/Cow Pose. General & Lupus, Raynaud’s, Chronic Kidney Disease, Kienbock’s Disease Exercise Motivation.

🆕️ G.Elliott Services  Fitness, Health & Wellbeing Lupusfit™️
Therapeutic Thursday
Yoga + Fitness.
Yoga Asana poses/exercises are used as part of some wellness programs. Depending on your requirements for use and needs.
Wellness has four dimensions. Spiritual, emotional, physical, and social. Using Yoga Asana poses/exercises in a sequence along with synchronised breathing, which benefits both mind and body. It can be an aid/tool for improving, for example, stress and anxiety, etc.

As a low impact exercise which stimulates/releases/increases feel good hormones benefiting mental health.
For my therapeutic Thursdays. I will be using Yoga Asana poses/exercises for its beneficial qualities in improving/maintaining both our physical and mental health. Don’t be put off doing exercises like these because its roots are derived from yoga. I mean this in the sense that you may just want a good stretching & strengthening exercise to do. But I do  include all of its benefits. So you can choose which parts will benefit you if not all of it. As you can see, due to having arthritis and Kienbock’s disease, my arms are not straight, so if you do not have any issues with joints. Then do the exercise with arms straight. But that also proves my point that despite my inability to straighten my arms fully, it does not mean I can not do it.
These low impact exercises are suitable for all ages and abilities. As with those who have an invisibleillness lupus, SLE & Lupus related illnesses, chronickidney disease, aneamia  + raynauds for whom I’m an advocate for as well as having myself.

As with any exercise, please seek advice from a professional medical/health practitioner before starting any exercises. Let’s Begin.
Yoga Pose/Exercise: Cat/Cow (Marjaryasana/Bitilasana).
Stretch & Muscle Activation.
Muscles: Hip flexors, abdominals, upper back (trapezius), spinal erectors, and lower back muscles. The same principles of 3-5  breathing techniques used. Inhale through nose. Exhale through mouth.
Benefits: Increases flexibility ↔️ neck, shoulders & spine.
Strengthen & and stretch arms, shoulders & back. Stretches hips, back, abdomen & chest.
Great exercise as a practice/ preparation for downward dog pose.

● Starting position, you are kneeling with hands palm’s down on the floor. Facing forward. You can have the front of your feet facedown on the ground (as I do for Cat pose).
1. Cat Pose (Video).
It is the reverse torso body movement of Cow Pose.
● Top of feet flat on floor.
● As you tuck in your pelvis, pulling your belly button in. Hips rotating forwards.
● Lowering your head looking downward (facing pelvis or top of thighs). Shoulders will  rotate & you should push into the ground, which will create an upward curve of the back. Breathe.
Transition Phase:
Starting Position:
10x Reps =  breaths (fitness). Alternatively, you can do 3-5 breaths (yoga).
Notes: Stay aligned (important) & do not overextend the neck/back. The hips & shoulders are rotational, so always go with the natural movement of rolling the joints in and out of each pose. Rather than a jerk movement.
My preference is to change my feet position for each pose. As with Cow Pose, this movement is used in fitness to strengthen & stretch shoulders (upperbody exercise). I find I get more from it. But it will be a matter of individual choice for you.
2. Cow Pose (video).
Roll toes so heels are facing upwards whilst raising the head. Pushing into the ground (force coming from shoulders). Makesure knees to buttocks are straight (aligned). As well as your shoulders & & wrists.
● The higher your head is raised, the deeper the arch in your back will be. Please take into account your own level of flexibility/fitness. Do not overextend the neck/ spine (over stretch) beyond your comfort level.
● The hips are rotating backwards, which makes the buttocks point upwards as if it is  tucking into your back and the belly button is drawn into the floor. Breathe.
Transition Phase:
You will flow into the starting position & can go into another pose, for example, Hero (virasana), a seated pose 🙏🏾.

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General & Lupus, Raynaud’s, CKD, Kienbock’s Disease Exercise Motivation. Donations/ contributions are appreciated also 🙏🏾.