Healthy ageing: yoga for osteoporosis and osteopenia

yoga for osteoporosis and osteopenia

Our bones may seem rigid, but they are constantly changing: broken down by bone cells called osteoclasts and rebuilt by other bone cells called osteoblasts. Unfortunately, several factors can cause the osteoclasts to outdo the osteoblasts. Age, for example, causes our bones to become thinner. When the risk of breaking bones is at a critical level, we have osteoporosis. Osteopenia is its precursor. Osteoporosis is sometimes called the “silent decease”, because it doesn’t hurt and we’re not aware of our bone strength until we have a bone density scan. In order to prevent and even reverse bone loss, we have to do weight-bearing exercise, which does not mean lifting weights. Yoga is actually one of the best forms of exercise to prevent and manage osteoporosis. This blog about yoga for osteoporosis and osteopenia will explore how yoga can build strength in bones and help prevent falls.


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How to strengthen your upper and lower back with yoga

how to strengthen your upper and lower back with yoga

If you suffered from back pain, and you are now committed to keep looking after your back, I have a great practice for you. It’s also beneficial to prevent back pain and keep your back supple and strong. After all, you may know how to stretch your back and how to strengthen core muscles, but do you know how to strengthen your upper and lower back? This blog teaches you how to strengthen your upper and lower back simultaneously with one simple and efficient yoga movement. If you would like to maintain the health of your back, its strength and flexibility, this yoga movement is a good one to add to your exercise regime and do a few times a week.


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Safe core strengthening when you have back pain

beneyoga core strength

If you have back pain, you’ve probably heard that you have to strengthen your abdominal muscles. Strong abdominals help stabilise the trunk and spine during all your movements and help maintain a good posture. They also prevent the back muscles from doing overwork. Weak abdominals are likely to lead to back pain in the long term. However, keeping the abdominals strong may not be straightforward if you are suffering from a painful, weak or tight back. This blog shows you how to start with safe core strengthening when you have back pain. If you would like to alleviate back pain or prevent it, you are in the right place!


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Yoga therapy for a slipped disc

beneyoga back care slipped disc

If you’ve ever had a slipped disc, you know how it is to feel excruciating pain in your lower back, sometimes accompanied by shooting pain down your leg. There can also be reduced sensation, tingling and weakness in one leg. The crippling pain may have put you out of action for at least a few weeks. In the best possible scenario, a slipped disc is diagnosed early. You would be told which movements exacerbate the condition and which can heal your spine. If, on the other hand, you keep doing the wrong things, such as slouching and lifting, you may suffer long-term pain and eventually further deterioration of the spine. Physiotherapists, osteopaths or chiropractors offer different treatments, with varying results. This blog discusses the intervention by yoga therapy. Yoga therapy for a slipped disc or herniated disc can teach you relaxation, the movements to avoid and the practices suitable for each stage of the recovery.


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Posture and Confidence: a Valentine’s Day special

beneyoga confidence

Many elements contribute to a bad or good posture. We can read that bad posture is generally caused by a sedentary lifestyle, an injury, our occupation or genes. But we don’t often come across the correlation between bad posture and our emotional world. In this blog, I address the connection between posture and confidence, between the way we hold ourselves and our emotions. Fear and a lack of self-esteem can make the front of the body contract. Because our self-esteem colours the relationships we find ourselves in, this Valentine’s Day blog gives you a nourishing practice to boost both good posture and confidence.


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Just one more, long thing: prevent back pain to support healthy ageing

beneyoga healthy ageing

Perhaps like you, I’ve been listening with interest to Michael Mosely’s health advice on the BBC Radio 4 series “just one thing” and “just one long thing”. The advice from several experts about healthy ageing, preventing inflammation, diet and exercise is compelling. I would just add one more, long thing and say, do everything you can to prevent back pain! Back pain is draining and debilitating and makes you feel older than you need to be. The restricted movement and potential lack of activity due to back pain will lead to other health problems. Bad posture as in a rounded upper back, impacts your health and mood negatively and even makes you look old. In this blog I elaborate on the five pillars of back health, and explain how you can prevent back pain to support healthy ageing.


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Yoga for better posture: rounded upper back

beneyoga rounded upper back

A person with perfect posture is very rare. Over our lifetime, it’s much easier to develop a misalignment of some kind, without knowing when it ever started. The change is often so gradual that our brain thinks it’s normal. One such gradual change is rounding the upper back forward, called kyphosis or hyper kyphosis in medical terms. There are several causes for this common misalignment of the spine. Yoga practices can often correct or at least prevent further rounding forward. This blog about ‘better posture: rounded upper back’ explains the causes of kyphosis, and what you can start doing about it with yoga.


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Uplifting Yoga to ease Lower Back Tightness

beneyoga yoga therapy for back pain

Firstly, I would like to thank you for being part of my yoga community, and wish you a happy, healthy and peaceful 2024! This blog with uplifting yoga to ease lower back tightness is meant to help you move, breathe and feel good as you start the New Year. The focus on movement and breath helps us connect with what is here right now. It enables us to forget our thoughts and worries for a few moments and connect with something enjoyable. The sequence is also designed to soothe mild lower back pain.


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Good Back-Care Habits for the Festive Season

beneyoga back care

There may be rest and good times in store for the festive season, but possibly also hours of driving, cooking, entertaining, tidying and decorating the house. We all take the required sitting, bending, twisting and lifting movements for granted … until our back starts to hurt. This blog is a reminder of how to keep your back safe, so you can prevent a relapse during the holiday season, or simply look after you back well. The good back-care habits described below demonstrate safer ways of moving while doing daily tasks. My guess is that you know this already, but the difficulty is to actually change the familiar ways of doing things and embrace the special care your back deserves. So I hope this is a useful reminder.


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Releasing Neck and Shoulder Tightness

beneyoga yoga therapy

One of the major causes of neck pain and shoulder tightness is bad posture. Everywhere around us we can see people bent over a mobile phone, laptop or book. I worry about the repercussions of this daily activity for most of us. Our head is very heavy and the weight carried by the neck increases the more the head is held forward. Also hunching the shoulders forward brings the neck out of its healthy alignment and tightens the shoulder and neck muscles. I’ve often written about this topic, and struggled with neck pain myself before paying more attention to my posture and neck muscles. While some of my other blogs address posture and emotional holding, this blog is concerned with practical ways of releasing neck and shoulder tightness. To feel more relaxed and free in the upper part of the body, practise these yoga movements every day.


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