Elen Bahr Yoga & Wellness

01/30/2024

HIP HIP HOORAY - here's what one of my clients said about that!

“Elen was very responsive to my needs. In my first session, she observed how I moved, listened to my concerns, and explained the principles of somatic yoga therapy and how it might be different from the yoga I had practiced in the past. In this one and subsequent sessions, she taught me movements that connected my mind and my body, and understand where some gaps might lie. This was more about small mindful movement than achieving a “big stretch”. I have learned that somatic yoga therapy isn’t just about the movement, but about my mind knowing what my body is doing.”

01/26/2024

We have another grey, damp day in the Twin Cities today. I can feel my energy waning. You, too?

Breathe in for six counts, breathe out for two. Do this for a couple of minutes.

Try this breathing technique to build energy in your body. I love it. See what it's like for you.

This vid will help count you through:

This breathing technique may be used first thing in the morning to boost your alertness, energy, and focus for the day. Alternatively you can practice this e...

01/24/2024

I love random days of recognition! Especially when they give us the chance to do something kind.

Compliment at least one other person today, friends. AND - let's take this a little farther and compliment ourselves at least once, too.

Which is easier for you?

01/22/2024

Things aren't always quite what they seem. For example, what's happening in this photo?

My friend is in Makarasana (Crocodile Pose), seemingly having a nice, grounding rest. And, while that's true, her body's actually quite busy.

Here are a few things we can't know from this photo:

- Her energy is readjusting so she will come out of the pose both calmer and more energized.
- She can practice breathing with attention on the back of her lungs which is a yoga therapy technique for those with asthma and other lung challenges.
- Since there is pressure on her abdomen as she breathes, her digestive system is being stimulated and strengthened.

This is a very short list of the types of issues I focus on with my somatic yoga therapy clients. Together, we treat health issues that are seen and unseen.

01/20/2024

Movement gives us healthy joints, strong bones, physical strength, good circulation, improved coordination, greater concentration, and mental well-being.

Breathe, stretch, move. Every day.

(Future you is saying "thanks.")

01/19/2024

And...one more pose to warm you this winter:

Standing Forward Bend

In addition to creating heat and increasing circulation, this pose gently stretches the back and leg muscle.

- Stand with your hands on your hips or above your head.
- Bend your knees any amount as you reach toward the floor with the palms of your hands. If the floor seems too low, rest your hands on yoga blocks or other support.
- Let your back lengthen downward to reduce tension in eck, back, and shoulders.
- Inhale and exhale deeply for 5 to 10 counts.
- Slowly roll yourself up to stand, rest your hands on your belly for a few breaths as your body readjusts to being upright.

Enjoy! ❤

01/18/2024

Here's another yoga pose to help warm your body in the cold weather.

Seated Breath with Movement

- Start the pose by sitting cross-legged on the floor. If that doesn't work for you, sit in a chair, about halfway forward so you have room to move your arms.
- Inhale and raise your arms upward as you lengthen your spine.
- Exhale, make fists with your hands, and bring your arms to your sides with your elbows bent.
- Repeat the movements for five to 10 breaths.

01/17/2024

The cold weather has arrived, friends! It's time to unroll your yoga mat.

A consistent yoga practice can help us create heat in our bodies by improving our circulation, increasing muscle mass and raising our metabolism.

Plank pose is a great place to begin:

- Start the pose on your hands and knees with your wrists under your shoulders.
- Move your feet backward until your legs are fully extended and your weight is resting on your hands and toes. (Keep your knees bent and on the floor if that's a more comfortable option for your body.)
- Keep your back and head in a straight line as you hold the plank pose.
- Inhale and exhale slowly for 5 to 10 breaths.
- Return to the starting position.
- Sit in a chair and roll your wrists and ankles for relief.

If you're building strength in joints and muscles:

As an option, you can do your plank against a wall. Pretend the wall is the floor, adjust your body accordingly, and follow the steps through completion.

01/16/2024

More research that backs yoga therapy as a viable healing modality.

“This review suggests that mind-body practices can target different brain systems that are involved in the regulation of attention, emotional control, mood, and executive cognition that can be used to treat or prevent mood and cognitive disorders of aging, such as depression and caregiver stress, or serve as ‘brain fitness’ exercise.

Benefits may include improving brain functional connectivity in brain systems that generally degenerate with Alzheimer’s disease, Parkinson’s disease, and other aging-related diseases.”

Source:
"The neural mechanisms of meditative practices: Novel approaches for healthy aging."
Acevedo BP, Pospos S, & Lavretsky H. Current Behavioral Neuroscience Reports 2016;3:328–39.

01/15/2024

Martin Luther King Jr.
January 10, 1957 – April 4, 1968

May we continue the work to bring his dream to fruition.

Americans across the U.S. are celebrating King's legacy this weekend. One way to reflect on his life and message is by revisiting his celebrated 1963 speech delivered at the Lincoln Memorial.

01/13/2024

We're socialized to push through, work hard, and avoid our body's messages. So, that's what we do - and we end up wondering why we're exhausted, stressed, and have pain.

Ahem...An important reminder from Positive Attitude Quotes...

01/13/2024

How's your balance?

I'm not asking if you can stand on one leg. What I'm really asking is if you feel safe and confident in your daily movement.

Balance is the ability to distribute your weight in a way that lets you stand or move without falling, or recover if you trip. And, while we often hear about balance as an issue for the elderly, the National Institute of Health reports that our balance starts to decline between 40 to 50 years of age. It's something we all ought to pay attention to.

I can help you get started. Visit my website and book an hour-long balance assessment with me (virtual or in-person.) The session includes a postural analysis, balance assessment (the CDC's Four-Step Balance Test) and customized balance exercise plan that you can do at home in just 15 minutes a day.

elenbahr.com/schedule

01/11/2024

One of the many things I love about yoga therapy (and yoga, in general) is the integration of ancient traditions with modern science.

One example is the use of mudras. These hand gestures are said to intensify the effects of our yoga or meditation practice and enhance the flow of energy.

In chin mudra ("consciousness gesture",) as seen here, the thumb and index finger touch each other. The other fingers are softly extended. The back of the hand touches the thigh (near the knee). The palm faces the sky. The index finger represents individual consciousness while the thumb represents supreme consciousness. That's the tradition part.

Now, for the modern science. To oversimplify (because I didn't go to medical school) - In holding our hands in a certain way, we change blood flow and use certain touch points to affect our nervous system.

An international study cited that the effects of mudras in health care were scientifically proven, and many reputed works highlight the merits of mudras. In fact, one study proposed a set of mudras for COVID patients. Mudras were used as part of a breathing exercise that focused on the improvement of immunity and respiratory issues.

In my use of mudras with clients, I believe chin mudra to have helped regulate blood pressure, improve concentration, decrease insomnia and manage stress.

If you find this interesting, read more about mudras online. Or, schedule with me and we can explore this together.

01/10/2024

Yoga therapy is a key component in chronic pain management.

A research paper by the International Association of Yoga Therapists (my certification body) explains that “yoga therapy can make a meaningful contribution to solving the overlapping public health crises of chronic pain, opioid misuse and overdose, and mental health disorders.”

The authors describe yoga therapy as a key component in comprehensive integrative pain management, noting that this patient-centered intervention “positively addresses body and mind and focuses on overall well-being, quality of life, and flourishing within one’s life circumstances.”

And that, my friends, is one of the main reasons I am a yoga therapist.

01/10/2024

A post-holiday-time-off-back-to-work reminder that mindfulness and meditation don't have to be a THING. We don't. need to sit in a quiet room, crossed legged, finger and thumb touching. Nope. All we need to do is practice giving our full attention to one thing.

https://psychcentral.com/health/minute-mindfulness-exercises

01/08/2024

Tight winter muscles? I can help with that. There's still time to register for somatics class tonight.

Join me on Zoom at 7pm for an hour-long soma yoga practice focused on releasing tension in the hips, legs, and knees.

Purchase your class here with a 10% discount coupon code SOMA10
https://elenbahryoga.square.site/

(No experience, special clothing, or yoga equipment needed. And, I'll email you the class link once you register.)

01/06/2024

ARTHRITIS SUFFERERS: Does cold weather = more pain and stiffness?

Here's what a past client said about how somatic yoga therapy addressed and lessened her arthritis-related symptoms:

“For years, I have struggled with significant stiffness and pain related to arthritis. My neck pulls to one side, I have trouble moving my shoulders and pain radiates all the way down to my knees and lower legs. Elen helped me identify how tightness in my shoulders and pelvis were contributing to my pain and loss of movement. Working with small movements, in somatic yoga therapy, I’ve learned to move into the pain in small ways to begin to retrain my muscles and joints to respond differently. After six sessions, I have much more flexibility, and significantly decreased pain. I’ve been able to go back to activities I love, like long walks with my dog and moving through my days with very little discomfort.”

Are you ready to try somatic yoga therapy to lessen your symptoms? Message me to get started.

01/04/2024

Is getting stronger part of your hope for 2024?

Join our small group of motivated and supportive women for 55+ Stretch and Strengthen. This ongoing class series focuses on the maturing body, providing a sweet workout of light cardio, resistance bands, hand weights, and standing balance.

We meet Mondays & Wednesdays, 8:30 - 9:30am. Choose to attend once or twice/week. Details and registration info: https://elenbahryoga.square.site/product/seniorfitness/72?cs=true&cst=custom

REGISTER TODAY. Our new session begins Monday, January 8th.