Dance Demo with Lisa

September 14th, 2012 | Posted by lisa johnson in Uncatagorized - (1 Comments)

View this example of the fluid motion that promotes more serenity and joy for you in my Yoga Dance classes. This short video shows the initial floorwork in the practice. The dance evolves to standing movement which is energizing and expressive, then finishes with deep stretching and meditation.
Go to “Class Descriptions” on my website to learn more. Yoga Dance is offered in Bethesda and Gaithersburg this fall. Please see “Weekly Classes” to get info on day, time and location.

Yoga and Pesky Injuries

September 12th, 2012 | Posted by lisa johnson in Physical Conditioning - (0 Comments)

Are you are a wounded weekend warrior? If you are recovering from whiplash,suffering from a shoulder strain, a hamstring tear and more, these tips below can help you get the most out of your yoga class.

1. Back and Spinal Problems
Avoid seated forward bends if student cannot bend from hip joints.
Use blocks, chair or hands at walls in standing forward bends.
Better yet do “forward bends” in supine position-hamstring or hip openers.
Avoid extreme back bends if students over arch lower back or neck. Open chest, shoulders and hip flexors.

2. Neck Injuries
Avoid upside-down poses-shoulderstand, plow, (never turn head to side) headstand if you have whiplash, thoracic outlet syndrome, carpal tunnel syndrome, degenerative arthritis in neck or scoliosis.

3. Hamstring Tears
Avoid forward bends, instead do hamstring strengtheners like bridge pose until tear is healed.

4. Shoulder Injuries
Avoid lifting arms above head repetitively.
Keep shoulders and head in back plane of body.
Avoid reverse prayer pose and cow-face pose arms.
Avoid, modify or limit number of low push-up poses.

5. Sacroiliac Strains
Be careful doing seated seated forward bends and/or with twists to avoid pulling the ligaments between hip bone and sacrum, especially if you are highly flexible.
Practice turning pelvis slightly in the direction of twists.

6. Knee Injuries
Avoid external rotation with flexion and/or forward bend such as lotus or double pigeon.
Avoid extreme flexion of knee such as hero pose and squats.
Do not hyper-extend knees or drift knees to inside of feet in standing poses.

7. Ankle Injuries
Avoid over stretching top of ankles in hero pose or supine hero pose.
Keep ankles in neutral position in lotus and double pigeon pose.
Avoid sickling feet.

8. Wrist Injuries
Avoid putting too much weight on wrists.
Avoid rolling to the outside edge of hands.
Use a small wedge under wrists in downward dog pose.
Strengthen hands by pressing finger pads down into mat.

Happy Healing Now!

Self Care with Massage Balls

September 4th, 2012 | Posted by lisa johnson in Lisa's Videos - (0 Comments)

Release muscular tension by following along with me in this 8 minute video!

5 Steps to Less Stress

September 4th, 2012 | Posted by lisa johnson in Stress Relief - (0 Comments)

1.  Commit to less stress by changing your patterns and shift the stressful environment. Make a few check-in times during the day or at the moment of stress. Find an outlet such as yoga, meditation, deep breathing, a hot bath, aromatherapy, reading or knitting. Seek a support network of friends.

2.  Shift awareness of the stressful situation early on. It usually works best when you catch it early. Know the contrast! Open up to new belief systems and perceptions. Send yourself an encouraging email.

3.  Shift your breathing pattern. For instance, elongate your exhale, breath in through the nose-out through the mouth, or pause in between the breaths. Try it while driving in your car. Feel the contrast!

4.  Do a body scan to become aware of areas that feel tense or heavy. Notice how agitation or depression are affecting your appetite. Drink a glass of water to get more grounded or eat a healthy snack in quiet.

5.  Restore emotional balance by being “in the moment”. Do not try to control the past or the future because  it doesn’t work! Instead give yourself 10 minutes in the morning to visualize yourself as peaceful during the day’s upcoming activities.