This year I read a lot, from human biology to psychology, from yoga to entrepreneur stories. It seems irrelevant to each other yet a combination of my yoga dream. Reading is one of my hobbies that make me feel content and stay away from negativity. I really love the story about Penguin Publishing so I start with this. It was a revolution back in 1920.
Revolution in 1920 - Penguin and the Lane Brothers
Back in 1920s, under the Barwell Boys scheme, Richard Lane lived in rundown shacks with no books as an indentured farm laborer in Australia. He became determined to carve out a literary life back in England. He took on Australia’s unpretentious, egalitarian outlook and applied it to traditional grand publishing in Britain. From nice hardbacks to cheap paperbacks, suddenly, people on low incomes could afford to buy books for the first time. The bright orange covers made Penguins looked different and almost wonderful to buy in the grayness of Depression Britain. It was a general lifting up of the population. Penguin publishing is regarded as a “poor man university”.
Resolution in 2019 – Be content
The Penguin story is very inspiring! Be part of something what your core value is. What do you care about most in life? For Richard Lane, he is a book lover and he delivered great literature to the widest possible audience. For me, I want to restore people health through yoga and help people build strength to face practical aspects of life. Yours may be plastic free for environmental sustainability. I believe we can make a change. Everyone has a place in the world. When you pour your heart into something bigger and be part of a revolution, you will feel fulfilled inside and outside. Keep exploring within and the world. Keep this in mind and I think it is really good for my mental health.
Resolution in 2019 - Manage negativity
On the other hand, life is tough. Sadness is unavoidable. I found out cancer came back to one of my yoga students while she has been trying so hard to follow a healthy lifestyle and fight against a cancer battle. When I taught chair yoga at a dementia unit, a lady in my class talked joyfully to a baby doll for one hour. A few ladies were not very kind to each other. One yelled at another and said she didn’t do yoga with me and just like a statue. I knew she wanted to move. It’s sad.
Last October, a 20 year-old Swiss girl came to Perth to learn English and stayed with us. In Switzerland, she works in emergency services. She told me basically Swiss people have all necessities but some of them want more, they become unhappy. Some people are diagnosed with depression and come to emergency services because they want quick fix.
Although sadness is unavoidable, working towards my goal and manage negativity help me live a happy and content life. Yoga helps me structure my day, and my life. I won’t be too sad as yoga practice breaks the state of sadness and I am not involved in any draining activity. Roll out the mat, stay focused, and I don’t have room left for sadness. Regular yoga practice keeps me well physically and mentally. When there is some turbulence in life, I can apply the yoga practice. Stay focused. Do not let emotions run over my head.
I wish you a Happy New Year. Have a fantastic 2019!
From moving around on all fours to standing upright, human evolution allows us to free our hands to make and use tools. Standing and walking upright also keep us cool as only head and shoulders get exposed to direct solar radiation, rather than the entire back and neck. However, there are a few downsides of human evolution causing body pain.
When our hominid ancestors still moved around on all fours, the feet ad hands were absorbing force. Pressure created by gravity was more evenly distributed along the spine. 4 million years ago, when we started walking upright, our spine gradually lengthened and became more S-shape in order to balance our torso over our hips and feet. Standing upright and having a curved spine increase stress on certain points of the column, such as back pain and neck pain.
When we know which part of the body gets stressed, we can choose yoga poses that will de-stress it afterward. 3 chair yoga poses strives to balance opposing parts of the physical body along the spine, the front and back, the left and right. It is essential to keep our bodies pain-free and function properly.
1. Forward bend
Directions: Place four corners of the feet on the ground. As you Inhale, lengthen the spine; as you exhale, bend forward. Slowly walk your hands towards the shin or ankles. Feel the weight of the head.
By hanging your head upside down and bend forward, you take the pressure of gravity off your spine, increase the space between the vertebras, taking pressure off nerves and relieving pain.
Directions: interlace the fingers and place your hands behind the head for gentle support. As you inhale, lengthen the spine; as you exhale, present the heart to the sky. Bring your awareness to the upper back, rather than the lower back.
This opens up the shoulders and chests. As we have a lot of forward-facing movement in our everyday life, hunching over a keyboard, then steering wheel, then cutting board, this is a great counter pose of our daily life to increase mobility of the spine, improve postures and alleviate back and neck pain.
3. Twisting pose
Directions: Place four corners of the feet on the ground. Then take your right knee over the left. There are two options. 1. Open twist (more gentle), put right elbow on right knee; close twist; 2. Close twist, put left elbow on right knee. Place your palms in your heart centre.
Twisting pose helps realign the shoulder girdle and the spine, as well as the pelvis and the spine. When twisting your body to the right, your right shoulder blade moves closer toward the spine, contracting the muscles that bind it to the ribcage and spine. At the same time the left shoulder blade moves further away from the spine, stretching the muscles that bind it to the rib cage and spine.
Chair yoga is great for seniors who are looking to gentle exercise. It is also great for busy executives sitting too long everyday. In modern lifestyle, we don’t climb trees anymore, and we lose the flexibility and strength of climbing trees. Spinal health takes the same approach. If we don't use it, we lose it. Forward bend, backbend and twisting are essential to our spinal health.
Download a printable version of chair yoga poster at Etsy.
Daniel Lieberman, (2013), The Story of the human body, the Penguin Group
Blogger - Rachel Lau
Yoga brings me physical strength and inner strength to face practical aspects of life while working in the corporate for over 10 years in Hong Kong. My passion for yoga encouraged me to leave the banking world and completed a Certificate IV in Yoga Teacher training in Byron Bay.
Rachel is the founder of VAI YOGA and an occupational therapist. Her yoga teaching focuses on blending two powerful healings, yoga and occupational therapy solutions, to help people face practical aspects of life.