Hi !! Happy Springtime! In addition to the flowers and trees bursting into bloom, I'm enjoying the many birds visiting our feeders as they move throu

 
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Hi !!

Happy Springtime! In addition to the flowers and trees bursting into bloom, I'm enjoying the many birds visiting our feeders as they move through or return to the area. I delight in the variety -- and the antics -- I see out the window. Of course, getting too close or moving too quickly sends them off! Another reminder that mindful movement helps us get what we want.

Hope you're getting what you want this month too!

Marg

Move Slowly with Attention

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These four words say a lot. They could be used to describe what we do in Awareness Through Movement® classes. Of course, they could also be used to describe many other mindful movement practices, like tai chi or yoga, or more challenging daily activities.

The importance of slow, mindful movement is increasingly recognized. More and more studies show the positive effect of yoga, tai chi, Feldenkrais® work and other mindful somatic practice on chronic pain and recovery from illness and injury. As Alan Fogel wrote in a Psychology Today Body Sense column: “Some experts suggest that these slow methods instead increase the parasympathetic relaxation response which in turn reduces the stress response, promotes immune function that inhibits inflammation and stimulates healing.” No wonder we feel better.

Certainly cardiovascular exercise along with strength, flexibility and balance training are important as we seek to age well. Luckily, mindfulness can be combined with these forms of exercise. In fact, paying attention while we exercise, Fogel says, boosts the benefit by allowing more parts of our brain and nervous system to link to other parts of our body. The body responses more efficiently to the demand of exercise and the benefits of exercise increase. He calls it Embodied Exercise.

 The Feldenkrais Institute - Version 3

Image courtesy of The Feldenkrais Institute

In my experience, regular immersion in slow, mindful movement also enables us to be embodied in the present moment, to check in with ourselves as we move through our day. We can notice the tiny whispers of discomfort long before we find ourselves in pain. We can then choose to do something differently, or to at least consider how we are doing whatever it is that results in that little whisper.

Move slowly with attention. Something we can do in many situations many times during the day. Try it and notice the result. And if you’d like to experience mindful movement with others, check out an Awareness Through Movement class!

Releasing the Lower Back in a Few Movements

Back trouble afflicts nearly everybody at some point in time. Mindful movement can help relieve pain and discomfort as well as keep us from problems in the first place. Many of us use a simple pelvic tilt, perhaps with variations, to ease discomfort and tension. Here's another variation to lengthen your lower back.

Sideways Figure Eights

Lying on your back, knees together, close to chest, one hand around each knee: visualize yourself lying on an imaginary clock face with 12 toward your feet and 6 toward your head:

• As R hand leads R knee toward 12, then 3, then 6 etc. L hand leads L knee toward 6, then 9, then 12, etc. (simultaneous circles in opposite directions)

• Change directions of circles and alternate, where and how you contact the floor.

Rest with your knees bent & feet standing, or with your legs long if comfortable, breathing easily before resuming your activities.

This lesson was developed by Ruthy Alon for the Walk for Life® Program.

Current Class Schedule

Gardening

Moving Younger: Getting BACK Your Back--

Register now at the Senior Center

Tuesdays 10:30 - 11:30 am April 1-29

Cost: $24 Resident, $30 Non-resident, $8 drop-in

Chintimini Senior Center 2601 NW Tyler Ave. Corvallis

Phone: 541-766-6959

Rejuvenate with a Noon-time Break

Awareness Through Movement® -- Yoga Center of Corvallis

Attentive exploration of various movement combinations within a comfortable range provides:
• improved performance
• increased ease and comfort
• greater pleasure at work or at play
Lessons respond to student requests and relate to the spine, especially neck and lower back, and to the ribs and pelvis.

Tuesdays 12 noon - 12:45 pm plus time for questions/individual assistance
April 1 - June 10 Cost: $88, $10/class drop-in
Yoga Center of Corvallis 111 NW Second Street (at Monroe) -- Phone: 541-757-3704

Coming in May

Moving Younger: Stand Tall & Posture Perfect -- Corvallis Senior Center

May 6 - June 10 -- Cost: $28 Resident, $35 Non-resident, $8 drop-in

For More Information

Contact Marg at mbartosek@att.net or 541-286-4678

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