A therapeutic approach to yoga & exercise for those living with chronic conditions.
Operating as usual
There are many ideas 🧠 regarding what yoga is and isn’t, and whether or not it is accessible to everyone. It isn’t just a meditative practice 🧘or a physical exercise 🏃. Yoga is the very personalized practice of building an awareness of how the body functions on an internal level and behaves in movement 🤸. It is the study and cultivated connection between mind and movement that makes it unique ✨ to other movement practices.
👀 Take a look at this article by Ashley Sayaloune, founder and educator of ModifiedMovement https://circamagazine.com/articles/yoga to learn more!
🛍️ If you’re out and about, you can pick up our current issue at many Wake Forest, Raleigh, Rolesville, Youngsville, and Franklinton shops, restaurants, businesses, and grocery stores!
👀 You can also check out the digital version of the winter issue at circamagazine.com!
You really are! You really really are.
The 🗝️ to reaching that goal is C O N S I S T E N C Y ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you struggle staying consistent or even knowing what that "staying on track" looks like for you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Consistently moving towards your goals doesn't have to be perfect, doesn't have to look pretty, doesn't have to make sense to anyone else, and it doesn't have to be painful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tell me about these goals of yours! How will your life change when you meet them?👇🏼 let's brainstorm ways to feel good about the journey and less stressed about the destination.
I wrote my first article! 🤩
If you have the chance to get your hands on @circa_magazine, turn to page 36 to learn how yoga can the at-home tool you never knew you needed to prevent and alleviate chronic pain.
The winter issue is amazing! 😍 So many great articles, recipes, and recommendations!
You can find them at many locations in Wake Forest for FREE - keep your eyes peeled 👀
SO many people replied to my story about jaw pain yesterday.
Obvi it's important to know what the cause is - if you're not sure talk to your doc, however if you're like many of us who struggle for reasons such as stress or issues from surrounding tissue like neck and shoulders issues, this can be a great way to get DIY relief in less than 5 minutes!
I love this technique for self massage and @openspacehealing demonstrates it beautifully. 😍
I like to do this while I watch TV or before bed.
1. Sit or lay comfortably
2. Find your TMJ joint by placing your hands on either side of your face just under your cheek bones. Open and close our mouth. You should feel the joint moving under your fingers.
3. Using cream or coconut oil warm, your jaw muscles by stroking your hands down your face and towards your chin.
4. Now move your hands in a circular motion with firm but comfortable pressure.
5. Move up your face towards your ‘temple” area and apply firm and comfortable circular strokes.
6. Next, place your thumbs in the meaty part of the muscles under the jaw. Press into the muscles with firm pressure. Slowly start to open your mouth whilst moving your thumbs down your cheeks.
Repeat 3 – 5 times
Let me know how it goes!
Fill in the blanks ❤️
A lot of times we have a vision in mind of what being more active, energetic, or social will look like. We picture what it would look like if we didn't feel held back by illness, pain, fatigue or trauma.
What if we met ourselves in the middle?
What if we changed the narrative from I "I can't" to:
"How can I move in that direction?" Or "I'd like to explore my options." Or "I won't let the things Ive tried before stop me from trying something else."
Let's brainstorm! I'm here for it! 💕
A client of mine told me today that gaining an awareness of how she moves in her everyday life has been a game changer for her chronic pain. A W A R E N E S S is 🗝⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking what she has learned in our classes together about how her body behaves in movement, and applying it to her daily activities has made the difference between feeling agonizing pain during cooking and creating meals joyfully. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Making small shifts in daily movement habits can be so empowering. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Proud of you "L", you know who you are 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not sure how your daily movement habits effect your pain and vice versa? Let's chat! Send me a DM or schedule a free consult - link in bio!
I had the privilege of chatting about functional exercise and how a focused movement concept helps those with Parkinson's and MS last week!
If you weren't listening to WPTF 98.5 on Saturday at 4, don't worry! You can listen to the Aging Matters Podcast right now on demand!
@maryelizalucas, from Transitions Lifecare is a wonderful host of the show which touches on topics specific to navigating the later years of life.
You can check out the whole episode for free and many more - https://www.hipcast.com/podcast/HxYXwRrD3 🎙️
✨ WEEKEND REMINDER ✨
There's still time to register! 📢
Physiofit's 8 week series start next week but it's not too late to RSVP to the party:
👉🏻Functional Exercise for Parkinsons/MS
👉🏻Postpartum Core + Restore
👉🏻Runners Core + Yoga
Visit https://www.physiofitnc.com/scheduleaclass to jump in for 2022 🎉
✨5 MINUTE MEDITATION✨
Set a timer for 5 minutes. Sit comfortably + supported. My fav is to sit on the floor on pillows with the couch supporting my back. Either close your eyes or relax your gaze and rest into your support.
Breathe deeply, inhaling through the nose and then exhaling through the nose. Inhale for a count of 4 then exhale for a count of 6. Try this for several breaths and then allow your breathing to fall into a natural and easy rhythm. If you feel out of breath during the exercise, breathe normally counting the inhale and exhale instead. No need to change the length of its distressing. Pay attention to what your breath FEELS like. Tune into the rising and falling sensation in your body from your belly button to your collar bones.
Continue to be aware of your breathing. If random thoughts pop into your head interrupting your focus, do not feel discouraged. Instead, imagine each one as a cloud floating by or a boat on the water floating further and further away. Use whatever imagery creates calm for you. This helps you to acknowledge the thoughts without responding to them emotionally. If a thought still doesn't drift away from your mind, take a moment to acknowledge it then gently return your focus to your breath. If this happens again and again, it's OK. Just repeat the process without judgment or reaction. Try a mantra. Remind yourself that in this moment there is nothing to fix, do or change. Repeat a self accepting phrase such as "It's OK to just exist with my breath" "I am enough". If this seems forced, think about something you are grateful for, big or small.
Slowly transition your focus to how you feel physically - soften your muscles, observe your heartbeat. Continue to breathe in and out.
Repeat often ❤️
Pro tip: noise canceling headphones with soft music, nature sounds, white noise, etc. 😉
Wishing everyone a stupendous holiday!
Enjoy time with family, do what you enjoy, eat, drink, nap, be merry ❤️
I got SUPER lucky finding PhysioFit of NC almost right after I relocated to Wake Forest. We actually met on IG of all places. 😁 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What an amazing couple of Physical Therapists (who also happen to be a couple ❤️) that are truly dedicated to helping their patients feel supported in their physical recovery. They specialize in a variety of areas such as vestibular, orthopedic rehab, women's health and more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The small group classes offered cater to individual groups dealing with similar struggles, making the class lessons more supportive and adaptable than a typical exercise class. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have been searching for a PT that goes the extra mile in patience and care and won't leave you hanging after treatment, look no further, friends. 👉🏻 physiofitnc.com 🙌🏻
New series taught in person by yours truly: STARTING JANUARY 3rd!! 🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
Functional Exercise for Parkinson's/MS Series⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4/22 - 2/24/22⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chair Yoga Series⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/6/22 - 2/24/22⠀⠀⠀⠀⠀⠀⠀⠀⠀
Gentle Yoga Series
1/3/22 - 2/21/22
Yoga for Arthritis Series⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/7/22 - 2/25/22⠀⠀⠀⠀⠀⠀⠀⠀⠀
Class sizes are small and the opportunities for learning are big!⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can check out the full schedule on physiofitnc.com or tap the link in my bio 🎇
A Sunday morning, week before Christmas reminder 💕
LOVE this question - because it is such a huge misconception in yoga and I love debunking yoga myths.
Everyone can benefit from chair yoga because you can use the chair in many ways - with different intensions - in all poses. You don't need to necessarily be seated in the chair to practice 'chair yoga'. You can lean on it, bend over it, reach to it, twist around it, etc. You can really get creative!
By using the chair to create a different variation, you are supporting yourself in a way that helps you gain better insight into your body and where you are in space. Having this insight helps you PROGRESS in your practice.
There are many ways the chair can make a pose more challenging as well. Some of my most intense aha moments in yoga were with chair 🪑❤️
P.S. Regression isn't a dirty word. It's important to practice within your capacity and if regressing a pose means you feel safer, stronger, and more confident then you're really getting the most out of your practice.
Use those props!!!! 😉
Balance sit to stand!
✨Here are some accessibly dynamic exercises to create a functional balance training sequence. 🌈
We worked on many of these exercises in my Functional Exercise for Parkinson’s/MS class today. This year’s series ends next week but you can sign up for the next one in January! 👏🏻
https://www.physiofitnc.com/scheduleaclass/ PhysioFit of NC 🙌🏻
Schedule a derm appointment!!!
I had something new on my cheek that looked suspicious grow to twice its size in two months. Derm found a second spot I hadn't even noticed on my chin.
Skin cancer is nothing to play around with. If you see something new, something change or you have any uncertainty go get it looked at!!
There are SO many ways you can use a chair in your movement program. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My favorite is flying 😄⠀⠀⠀⠀⠀⠀⠀⠀⠀
The possibilities are truly endless for all levels of ability. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m excited to say that I’ll be teaching the Chair Yoga Series Physiofit at the start of year 🪑🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
Details to come soon, make sure to follow @physiofitnc to stay in the loop 🤗
yoga, yoga therapy, healing, clinic, yoga trainings, yoga retreats, yoga vacations, yoga workshops, yoga classes, private yoga sessions
Wake Forest Yoga 900 S Franklin St. Suite 202 Wake Forest, NC 27587 www.wakeforestyoga.com 919-614-5945 Alignment based yoga and Vinyasa flow yoga.
Physiotherapy & small group fitness for pain relief & helping you meet your goals
Conni Sithes offers an invigorating and grounding practice that awakens a deeper sense of strength, fluidity, flexibility, clarity, both physically and energetically.
Wake Forest's O2 Fitness Club located in The Factory features high-quality cardio machines, strength-training equipment, a large functional training turf area, separate group fitness and cycling studios to help our members stay active.
Fitness Studio offering classes in Yoga, Pilates, Dance, Indoor Cycling, Zumba, Body Pump, Balance and Tone, Strength and Conditioning and much more!
***VOTED INDY WEEK’S “BEST OF BEST” HOT YOGA STUDIO IN THE TRIANGLE 2021 Beautiful, clean studio with infrared heat, state of the art ERV system continuously circulating clean air, and an amazing team of the best teachers in the Triangle!
We offer many options for improving and maintaining overall health and wellness, such as, Therapeutic Massage, Stretching, Private Yoga, Cupping, Mediation, and Reiki.
Julie Ducatte has been a certified yoga instructor since 1999, offering in-home, personalized private or group yoga sessions in the Triangle area.