Autumn 🧡 Active. Mind & Body. Yoga Fitness: Exercise Video. G.E.S  Lupusfit™️ 💜.

After we have all experienced a very hot summer & the day’s do generally get colder & darker entering the autumn season. Maintaining that energy & motivation to exercise can sometimes dwindle due to multiple reasons such as less time being outside in the park or in the garden being active etc.

As well as those who have invisible illnesses  like myself with Chronic Kidney Disease  Stage 4, 17% eGfr (due to Lupus SLE renal nephritis). Increased symptoms of fatigue as well as retained fluid which can have you thinking what’s the point if my body & weight doesn’t reflect how consistent I am with exercising. Which is when you realize exercise is not just a physical thing. It is very much a mind & body connection. Maintaining your overall general health is the most important & accepting/adapting to every visible change is part of your journey including any physical limitations so not to distract you from finding alternative options to exercise.

Being a master of adaptations (due to Lupus SLE) when it comes to physical changes internally & externally. Here is a exercise video with some exercises & yoga poses in a sequence which you can adapt in the number of sets you prefer or work for you. 1x or 2x can be done as a daily stretch & to  activate the muscles or 3x which can constitute as a workout. Also toning, strengthening muscles for the whole body primarily thighs, buttocks & hips. Lengthening the spine & breathing in (inhale) through the nose & breathing out (exhale) through the mouth to engage the gut & regulate the circulation system.

With all exercises please seek advice from your medical practitioner before doing any. As you want to benefit from exercises & not cause or aggravate any injuries/mobility issues.

Also be kind with yourself. Doing the exercises correctly in technique could mean in the proper position you can’t raise your leg as high or you need longer intermissions  between exercises. As even as a professional myself doing some exercises or yoga poses in a session I cannot go beyond what my body allows & factors such as increasing physical symptoms such as arthritis or medical procedures which can mean rebuilding strength & stretching for muscles which were inactive in recovery or illness. The main objective is to do it too your fullest potential.

Exercise Sequence. On all four’s Starting position for 2, 3, 4, 5, 7 & 8. Stacked shoulders & wrists. Hips & knee’s. Legs hip distance apart. For all the yoga poses breathing is 3 – 5 breaths. Inhale through the nose & exhale by your mouth.

1. Downward Dog : From on all four’s position raise buttocks up (centre line) & knees from the ground  straighening legs. Head down, from wrists, to shoulders, to neck & back in alignment (straight line). Push into the ground with your hands & heels. Facing the direction of your knees. Its okay if your heels do not touch the ground. Just like I mentioned before the more you stretch/exercise on a consistent basis the muscles will lenghten & enable progression in flexibility. 3 – 5 breaths. Transition into
2. Three Legged Dog 1x each leg (open hips). From the downward dog position lift one leg up behind you then slightly bend from the knee & move your foot to the otherside of the hips creating a slight turn. Then move the raised foot back to the same side of raised leg – hip & lower. Repeat with other leg. Transition into
3. Cat/Cow: Exhale. Round your spine  (belly button pulled in towards your back). Chin tucked into towards chest. Press into the ground. For the Cow position inhale arch the back, lift the head & tailbone (belly button pulled towards the ground). 3 – 5 breaths.
4. Donkey kicks: keeping the leg bent at the knee 90° angle raise the leg up behind you & lower x 5-10 times & repeat with the other leg.
5. Back Leg Raises: In your on all four’s position. Lift one leg up directly behind you straighten it up. Slightly turn the foot at a angle outward from being in line ankle to toes. Raise leg up & down. Either pulse (counts of 1 ) or slower more intense reps (counts of 2) which intensifies the muscle contraction in the upper thigh. Repeat 5 – 10 times each leg.
6. Camel Pose: From position of on all four’s move into seated position by raising up upper body & sitting on lower legs. Option one is place your hands by your ankles & raise your hips, upper body & chin from seated position. Continue to raise your chin lengthening the neck muscles, chest  outwards & up & shoulders back & downward creating an arched back. Depending on flexibility you’ll be able to hold onto your heels or ankles (stability). But if you can’t reach your feet just stretch as far as you can. With exercise consistency it will happen. Option 2: Alternative for those with mobility restrictions/beginners etc. Rotating the arms backwards into a ready position to hold onto your heels/touch ankles. 3 – 5 breaths.
7. Downward Dog: Repeat 1. Instructions.
8. Three Legged Dog: Repeat 2 instructions. Disclaimer: Please seek professional advice from a medical/health practitioner before starting any exercises 🙏🏾.

http://www.gelliottservices.com Lupusfit™️

For more detailed exercise sets including adaptations & other enquiries. Please contact me via site page. I hope this provides you with a pathway or motivation to get active.

Donations are welcome as it contributes to being able to provide more content 🙏🏾.

paypal.me/gelliottservices

Thank you & have a positive + motivated autumn season 🧡.